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Recipes for Health!

November 15, 2014

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~ Food is Medicine

You really Are what you Eat! What you choose to eat can have a big effect on your health. Certain foods can limit or boost your ability to fight off colds & flu.  Garlic is a big one! Here’s a recipe to help you use Garlic to your highest benefit:

Garlic Soup Recipe

Serves 4

26 garlic cloves (unpeeled)

2 tablespoons olive oil

2 tablespoons (1/4 stick) organic butter (grass fed)

1/2 teaspoon cayenne powder

1/2 cup fresh ginger

2 1/4 cups sliced onions

1 1/2 teaspoons chopped fresh thyme

26 garlic cloves, peeled

1/2 cup coconut milk

3 1/2 cups organic vegetable broth

4 lemon wedges

 Preheat oven to 350F. Place 26 garlic cloves in small glass baking dish. Add 2 tablespoons olive oil and sprinkle with sea salt and toss to coat. Cover baking dish tightly with foil and bake until garlic is golden brown and tender, about 45 minutes. Cool. Squeeze garlic between fingertips to release cloves. Transfer cloves to small bowl.


Melt butter in heavy large saucepan over medium-high heat. Add onions, thyme, ginger and cayenne powder and cook until onions are translucent, about 6 minutes. Add roasted garlic and 26 raw garlic cloves and cook 3 minutes. Add vegetable broth; cover and simmer until garlic is very tender, about 20 minutes. Working in batches, puree soup in blender until smooth. Return soup to saucepan; add coconut milk and bring to simmer. Season with sea salt and pepper for flavor.

 ~Squeeze juice of 1 lemon wedge into each bowl and serve.

 *Can be prepared 1 day ahead. Cover & refrigerate. Rewarm over medium heat, stirring occasionally.

~ You don’t Have to get the Flu shot!!

I know there is contoversy about this, and I am not telling you one way is better for you, I am merely giving ideas and options. We all must make educated decisions based on our personal needs and advice from our trusted Medical Proffessionals.

That being said… Influenza vaccines add an element of toxicity which brings down the immune system. The strains become more and more effective each year as they learn to combat the vaccines. So, strategies which incorporate natural health and immune boosting mechanisms will assist the body in aligning to give the body a fighting chance to prevent the flu. Try this all natural solution for your best health!


8 fresh lemons                          2 tbsp ground Ginger

2 oranges                                 1 tbsp apple cider vinegar

2 cups Pineapple juice               2 Tbsp raw honey

1/2tsp ground turmeric              1/2 tsp ground cayenne

1 bulb garlic

Blend all ingredients and store in a glass jar. Take 1 cup 3x daily till symptoms relieve.

~ A Couple Herbs for Help in Healing

There are so many options available, it’s VERY important to understand what you need and how each may effect your composition. You must take into consideration any pharaceuticals or other supplements you are taking. You should ask your Doctor, but keep in mind, some Doctors aren’t aware or educated on more natural or holistic approaches. Naturopathic Doctors are around and can give more insight.


Turmeric is used in many ways and in many cultures. It’s well known for it’s anti-inflammatory qualities.  It is being successfully used to treat animals such as dogs and horses for many different issues. There’s tons of info and even user groups out there to learn more and share experiences with it. You can read more here about it! And look around for yourself!

Oil of Oregano

This just may be why people who eat a Mediterranean Style diet live longer & healthier lives!  Nature’s Antibiotic, has been shown to kill bacteria and fungus, yeast, parasites and viruses and be a powerful antihistimine! Though there is a difference between oregano you find in the grocery and what you would use for cooking- In order to obtain the health benefits of oil of oregano, the oregano must be of one of these two varieties: thymus capitatus is the variety that grows in Spain. Most of the oregano that grows throughout the rest of the Mediterranean is the origanum vulgare variety. Just check the label!

Again you can and should do some research on your own to learn more,  and check with your healthcare professional.

Open your mind to other ways of healing yourself when you can. Your diet can do wonders when you really pay attention to it!!

Here’s a good website to get you started, though there are plenty of others! Cross reference and use your intuition!

Here’s To Your Health!!!


Locally Sourced, Humanely Raised Meats…

October 9, 2014
There are certainly more than I’m listing here, these are just my personal favorites!

Springfield Farms – Love this one!  Their product is always good. They set up at the Annapolis City Dock, Bethesda & Fairfax/Mosaic Farmer’s Markets on Sunday mornings, And the Rockville Pike Market on Saturday.  They also deliver, so if you don’t get to the markets or want meat over the Winter you can still be supplied! They are taking orders now for Thanksgiving Turkeys!

P.A. Bowen Farmstead – This is another great source- and they make their own cheese! Yum! They set up at the Annapolis Farmer’s Market on Riva Rd & the College Park Market on Saturday mornings.  They are also coordinating a drop-off for those who want to continue buying over Winter when the Markets are closed- click site link for contact info.

 Gunpowder Bison & Trading Company –  I can’t wait to actually go visit sometime- theBison are definitely wild animals and are treated as such! They roam as they were meant to. This company offers  delivery packages shipped in coolers for home or Gift packs! (What a great Holiday idea…) They set up at Markets in Waverly/Baltimore & Reston VA on Saturdays and Baltimore & Takoma Park on Sundays. (click on site link for specifics). They even have a Music & Food Festival on their Monkton ranch in May!

Fear- Don’t let it hold you back!

October 8, 2014

F = Focus instead of freaking out

E = Expose instead of escape

A = Approach instead of avoid

R = Rehearse a lot

In my October newsletter, I talked a little about Fear and problems it can cause. I ran by the acronym above while reading an article by Pamela D. Garcy, Ph.D. and it really resonated with me. I find it easier to work on things with an outline in place…but I’m not very good at creating these outlines. So, thank you Pamela for sharing this!! Hopefully you can benefit from it as well. You can read further in depth about this from her article here.

I think that giving in to fear immediately puts a negative spin on a situation, creating a flow you don’t want- right off the bat! Being mindful of the feeling is key- as opposed to trying not to have the feeling. It can be a tip off that it is something you need to focus on. Deep breathing and siting quietly with the feeling is a great way to allow it to be, not control you.  Following the steps above can help you gain a perspective you didn’t have before. Imagine, your fears working For you instead of Against you!

What Nerve! Our Nervous System

July 30, 2014

There is so much involved in our Nervous System.  Just think, it has contact with every muscle, organ and gland- it is our communication system- and it is amazing!

The Nervous System is made up of 2 main parts; Central (CNS) and Peripheral (PNS).

The Central Nervous System (CNS) is like Command Central, controlling all the body’s functions. It is made up of the brain and spinal cord. Broken down, we have the forebrain, the midbrain and the hindbrain. Following are some of the components of these areas that are responsible for functioning:


  • cerebellum – resides in the hindbrain and controls respiration, heart rate and movement.
  • cerebral cortex – responsible for processing information. memory, attention, perception, thought, language and consciousness. The cerebral cortex has two main areas, the sensory area and the motor area.
  • motor cortex – part of the cerebral cortex that plans, controls and executes voluntary motor functions.
  • sensory cortex – responsible for receiviing and processing information from the senses.
  • cerebrum – resides in the forebrain and is considered the largest part of the brain responsible for intelligence, initiates motor function, controls emotions, processes thought, and holds memory.
  • hypothalamus – resides in the midbrain and regulates sleep, awake, adrenaline, and emotional levels. It also controls hormonal secretions from pituitary glands responsible for influencing eating, drinking, growth and sexual functioning.
  • hippocampus – induces long-term memory and instantaneous retrieval
  • basal ganglia – initiates and integrates movement
  • medulla – regulates blood pressure and breathing
  • occipital lobe – processes vision.
  • association cortex – controls thought process and memories
  • speech centers – provides ability to speak and to understand what is being said
  • angular gyrus – responsible for ability to read and write

The Peripheral Nervous System (PNS) is outside the brain & spinal cord, consisting of the all the nerves and ganglia (groups of nerve cells). It is like our communication wiring, connecting the CNS to all the organs, blood vessels, muscles and glands. Sensory cells of the PNS  pick up information and travel the nerve highway to the CNS which interprets the data and sends the command back through the motor nerve cells of the PNS to have the body respond appropriately. Here is a breakdown of the Peripheral Nervous Systems components:

  • sensory-somatic nervous system – connects the brain with the external environment. Monitors and regulates voluntary conditions in the external environment, such as keeping the body in touch with its surroundings through the senses such as touch, smell, taste, hearing and sight.
  • autonomic nervous system (ANS) – connects the brain with internal organs and glands. Monitors and regulates involuntary conditions in internal body functions, including digestion, heart function, blood flow, and gland activity.
  • parasympathetic nervous system – responsible for internal organ and gland regulation (salivation, tears, urination, digestion, and defecation). The parasympathetic nervous system consists of the nerves or glands of the eye, nasal cavity, face, ear, esophagus, pancreas, kidneys, liver, gall bladder, and stomach.
  • sympathetic nervous system – responsible for the reaction to stress, known as the fight-or-flight response. This system accelerates heart rate, dilates bronchial passages, decreases movement of large intestine, constricts blood vessels, increases esophagus peristalsis, causes dilation of the pupils, signals goose bumps, regulates perspiration levels, and raises blood pressure, to name a few. The sympathetic nervous system carries hot, cold and pain sensations.
  • enteric nervous system – secretes enzymes such as acetylcholine (transmits information between two nerve cells), dopamine (transmits adrenalin controlling emotional response such as pleasure and pain) and serotonin (transmits mood, sexual desire, appetite, sleep, memory, social behavior and temperature regulation). The enteric nervous system influences the digestion process, secreting enzymes, monitoring pressure, detecting nutrients, measuring acids and salts and progressing digestion. It also impacts sexual performance.

As listed in my newsletter, assists the Nervous System in many ways:


  • lowering blood pressure
  • constricting pupils
  • stimulating blood flow
  • regulating digestion
  • reducing inflammation
  • enhancing release of endorphins
  • regulating mood
  • influencing dopamine to control movement and elicit emotional responses such as pleasure and pain
  • stimulating the senses (touch, hear, smell, see, and feel)
  • assisting digestive movement and secretions
  • assisting body functioning, such as respiration, perspiration, and body temperature
  • decreasing heart rate

Here’s to Your Health- get a MASSAGE!!




Lymph for Life :)

April 21, 2014
The Lymphatic system is vital to body purification. Lymph nodes and  lymph ducts are the immune systems pathways which facilitate the removal of toxins via white blood cells and antibodies. The importance of keeping this system healthy should be of high priority, as congested lymphatics can be the root problem of all sorts of issues.
Swollen glands are symptomatic of blocked lymph nodes, which indicates a breakdown in the mechanical functioning of the Lymphatic system.
Some other examples are:

• Allergies • Prostatitis • Chronic Sinusitis • Heart disease • Eczema & other skin conditions • Loss of Energy • Fibrocystic disease • Chronic fatigue • Repetitive parasitic infections • M S • Edema • Lupus erythematosis

• Inflammation • High blood pressure • Viral infections • Puffy eyes • Bacterial infections • Low back pain • Loss of Energy • Cancer • Ear or balance problems • Arthritis • Headaches • Cellulite • Excessive sweating • Obesity

• And more!

A seasonal cleanse, regular exercise and massage are all great ways to take care of your Lymphatic system.

The lymphatic system is filled with millions of one-way valves, which allows lymph fluid to flow unidirectional – usually upward away from gravity. Almost anything that can stimulate the movement of lymph fluid inside the lymph vessels of the system is healthy, but the most efficient way to stimulate the flow of lymph fluid is by REBOUNDING. The up and down rhythmic bouncing causes all of the one-way valves to open and close simultaneously increasing lymph flow as much as fifteen times! All you need is a mini trampoline and a few minutes! It is also a great stress reliever and it’s fun!! Turn on your favorite upbeat music and start bouncing!

Essential Oils and what YOU can do with them!!!

March 4, 2014

You can create your own aromas for personal

body sprays or even room fresheners. Give up those

 imitation fragrances and go Natural!   

The ability to create your own personalized aromas is liberating! Whether you are needing a sedate relaxation, a rejuvenating and soothing feel or relief from minor aches and pains,  you can mix and match pure Essential Oils to target just what you need. There  are several ways to enjoy your mixes: in water as a body spray, used in a diffuser (see pic below for one type) for whole room freshening, mix with a carrier oil for massage or body moisturizing, or even drop onto a tissue to carry with you wherever you go.

Always be sure to choose pure good quality oils.

Different oils are classified as notes- Top notes are light and airy and  tend to be the first thing you smell in a blend but also evaporate quickly. Middle notes are the “body” of a blend- not necessarily noticeable right off the bat but slowly show up with a balancing effect. The Base note tends to have a heady strong aroma  and lasts longer than the others. I’ve included a list below to give you an example of the different notes- these are just the Essential Oils I have available now at SagesMassage.  You can find more comprehensive lists on the web.

As a very basic rule, your mix should contain 30% Top note, 50% Middle note and 20% Base note. This is a guideline only to get you started. It is recommended to add only a drop at a time as you can quickly overpower your blend.

As you learn what different oils are good for, you can mix and match to affect what you need. There are plenty of books and sites to get more info from and I suggest you find one that resonates with you. There are also classes for those that would like to delve more seriously into this fascinating area!

Here is a wonderful blend from the Aromatherapist the products I sell are from-  Rose Chard at Your Body Needs:

***Focus Blend …Rosemary (4 drops), Peppermint (1 drop), Grapefruit (4 drops), Lavender (3 drops)***

Happy Experimenting!!!


Top notes:

  • Peppermint
  • Eucalyptus
  • Grapefruit
  • Lavender

Middle Notes:

  • Ginger
  • Cinnamon
  • Lavender

Base Notes:

  • Patchouli
  • Frankincense
  • Ginger
  • Frankincense




HEY!  If you’d like to receive SagesMassage newsletters , Click here to sign up!

Extra Info for the SagesMassage September Newsletter

September 16, 2013

FROM MY GREETING:  Meditation & Breathwork

I mentioned Meditation as a great way to nurture yourself. There are a lot of options of all sorts of levels.

For a start or to add something new, There are plenty of free or low cost guided meditations you can stream (see itunes or just google “guided meditations”).  

There are 21 Day Meditations that you can sign up for free that send you a meditation every day right to your email. (  )    (Chopra Center also has free 21 day meditions sometimes…One just finished at the end of August- you’ll have to check to see when a new one starts)

If you are interested in a structured class and learning deeper about meditation, We are so fortunate to have The Gampopa Center in Eastport, Annapolis. Lama Phurbu Tashi Rinpoche gives guidance on traditional Tibetan meditations and concepts.  (


I also spoke of how effective conscious  breathwork can be. You can learn from videos or there are even  APPs for breathing -And meditation! One that I have is called Pranayama & it  helps you with timing breaths and shows you basics on how and where to inhale.

If you prefer a class, Barbara Johnson comes highly recommended from friends of mine, though I’ve not attended myself.  You can contact her at:, or by phone 410-703-4664

There’s also a couple other classes I’ve heard are starting up later this Fall, so you can check back with me and I’ll give you the info as I get it!

FROM DIET & LIFESTYLE:  Self Massage for Arthritis

The following self-massage is specific to the arm and shoulder:

> Stroking. Stroking from the wrist to the shoulder with moderate pressure, then from the shoulder back to the wrist three times. On the top of the hand, stroke from the wrist to the tips of the fingers and back to the
wrist. Repeat on the underside of the arm.

> Milking. On the top of the arm, cup fingers with thumb on the underside, pulling the flesh between them and gradually moving down to wrist and back up to shoulder from the wrist. Again, use moderate pressure. Repeat on bottom of the arm.

> Friction. Make circular movements with four fingers on top of the arm, moving across the shoulder and down the arm and top of hand. Repeat same on underside of arm.

> Skin rolling. Similar to the milking, squeeze the arm between the fingers and the thumb, then crawl fingers across skin with moderate pressure, first on top of arm and then underside of the arm and top of shoulder.



If you want to subscribe to my Full Newsletter, click here


In Health,

Jennifer Sage, LMT


Here’s my June Newsletter: Enjoy!MD Ice Cream Trail and other summery treats

June 24, 2013

MD Ice Cream Trail and other summery treats.

Relaxing Reflections April Newsletter

April 12, 2013

Didn’t receive my April newsletter? Check it out here.

April newsletter screenshot


Life’s Purpose…

February 1, 2013

So I have this idea…it eats away at my focus till I cannot see the words of my book club book I need to read…till I cannot sit and watch the stupid tv show meant to help relax me for the evening…till I find my whole day has been used up going from project to project around the house…till I find I have driven by the exit I needed…till I realize it is 5pm and I need to have a plan for dinner…

I want to grab at the idea…get it going. But it sits… like a gremlin, in the shadows of my mind…hiding behind corners, taunting me… where I can only get a glimpse…no, a feeling- a fleeting inkling, it teases me and I struggle to grasp at the thick of it… then it is -poof! gone…gone back into those recesses, scuttling back into the crevice where I cannot pick it out…argh!

This idea is a good one…it has been creeping for sometime…getting bigger and more juicy every day…of course, sometimes it deflates to almost a flat sagging tire,  but sometimes…Sometimes it swells to such proportions I believe I am on the brink of something BIG!!! Like a world changing thing!     Exhale.

I have decided I am going to lure this thing Out of the Dark…give it a great breath of color…look at it in a loving way in the stead of a conflicting way. I am going to give it space and allow it to take it’s own shape and feed it what it wants…what we all want- deep breaths… silence… love… compassion… patience… freedom…

So I go back to my mantra…

I want to remember that no one is going to make my dreams come true for me…

It is my job to get up every day and work towards the things that are deepest in my heart…

and to enjoy every step of the journey rather than wishing I was already where I want to end up.

Love to you…from SagesMassage

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