This month’s focus is on food ingredients that can add some powerful nutrients to your existing recipes. If you are having difficulty keeping up with your intentions of healthier eating, determine how you can ‘spice up’ your diet for added health benefits.... 


We are excited to announce our next Mindfulness Based Stress Reduction seminar which will be held on Saturday September 19 from 10 a.m. – 1 p.m.
The seminar will be held at The Bodhi Tree House, a new holistic store located in Wynwood, Miami. Seats are limited, so early reservation is recommended.
After the seminar, you are encouraged to browse through the store. You will find that the space has been creatively designed to make you feel relaxed and welcomed.
More details of the seminar are forthcoming but you can rsvp here:  Seminar



Spicing Up Your Life!

Although ready made, ‘all purpose seasoning’ or marinades can be convenient, intentionally choosing your own spices during cooking can spare your body of unnecessary additives which are common for extending shelf-life of store bought concoctions. 

Consider the following ingredients and flavors when experimenting in the kitchen:


This is a popular spice known for enhancing food dishes with its strong flavor. Did you know that raw garlic has antibiotic properties? Garlic can help combat the common cold. With seasonal changes coming up in preparation for Autumn, garlic can boost your immunity especially if you make other behavioral efforts to reduce your stress. To maximize on the benefits of its active compound, allicin, crush raw garlic and add directly.


Turmeric is a spice that has been used for thousand of years, particularly in South Asian cuisine. Turmeric also acts as a natural ‘dye’ (a mustard-yellow hue). Turmeric’s active ingredient is curcumin and it is best known for its anti-inflammatory properties.  Inflammation is a protective response our bodies use to fight foreign pathogens and repair cellular damage. However, chronic inflammation is known to play a role in the majority of serious or chronic diseases such as cancer, degenerative illnesses like Alzheimer’s and Rheumatoid Arthritis. Consider this potent spice next time in the kitchen.


This root is well known to help reduce symptoms of gastrointestinal distress such as nausea, motion sickness and loss of appetite.  In the kitchen, ginger can be versatile. It can be grated and added to a homemade salad dressing, it can be juiced with some of your favorite fruits for an added ‘kick’ to a smoothie or juice, or you can try boiling a thumbed-size piece (peeled) for use in a soothing hot tea with lemon.  

For individuals experiencing challenges managing blood sugar level, antioxidant compounds found in cinnamon can help spikes and dips in blood sugar, particularly for Type 2 diabetes. Cinnamon can be added to coffee (watch the sugar), can spice up morning oatmeal, or has a variety of uses in baking. There are plenty of fall-inspired recipes that go great with cinnamon, try incorporating seasonal fruits for a healthy treat.

Recipe Ideas 

Cayenne Pepper

Some palates are more adaptable to hot and spicy than others but starting off with sparingly doses of cayenne pepper might be a subtle way to get your taste buds acquainted. Cayenne pepper stimulates digestion, which can aid in weight loss. It is also known to stimulate the circulatory system by dilating arterial walls, which leads to better blood flow. Cayenne pepper has a stimulating affect . If you add cayenne pepper to fresh squeezed lemonade and ginger, you create an energizing and refreshing natural tonic.
Bon Appetite!
Healing Powers of Ayurvedic Spices

Therapy provides an opportunity to reflect on lifestyle patterns, gain insight, and learn new tools to develop a healthier, balanced way of living.

Know someone who may be interested in the information covered in this newsletter? If so, SHARE! 


At Wellness Counseling Services we offer individual psychotherapy, personal coaching, couples counseling and family therapy.  We use an integrative approach, offering training in Mindfulness meditation for stress management. We provide Neurofeedback, a non-invasive and innovative brain training program used to remedy symptoms and enhance mental performance. Contact us for more details. 
Wellness Counseling Services
905 Brickell Bay Drive Suite 228
The Four Ambassadors, Tower 2
Mezzanine Level
Miami, FL 33131-2923


Marianne Cortes, LMHC
Lydia C. Cerpa, LCSW
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Miami, Fl 33131

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