Hello, My Dear,
Welcome to The Haven — Your guide to Women’s Holistic Health & Education. We’re so glad you’re here.
You have some restorative goodness in store for you this month:
Hot Off The Press: Safe Haven — Women’s Wellness Workshop Registration is Open
May in The Haven:
Read & Enjoy: Is it Spring? Summer? Or Winter again?
Recommended Recipe of the Month: Ginger Lemon Tea
Veteran Women’s Corner: As a Veteran Woman enrolled in VA health care, you have 12 FREE massage sessions available to you each year. Learn more below!
How Evergreen Women’s Holistic Care supports your health as a woman (our offerings for you)
Hot Off The Press
I’m so excited to announce our next in-person event: Safe Haven — Women’s Wellness Workshop!
This space is for you — a safe haven to deepen your body wisdom, connect with other women, and walk away with practical, holistic tools to support your hormone health.
(This event was formerly known as Women’s Wellness for the Waterfront)
Here is what past attendees have said:
“The atmosphere was warm and inviting … dedicated to healing, education, and empowerment.”
“[Alana’s] aura was so refreshing and genuine … would definitely recommend.”
“Learned how to lower cortisol (so important!) … can’t wait for the next workshop!”
“It exceeded all my expectations … the space was warm, empowering, and healing.”
“Alana made learning easy, supportive, and real. This is the kind of workshop every woman should attend.”
“[Alana] made learning easy and supportive.”
“A true safe haven for women.”
A Sound Investment
Your seat, nourishment, and education for this event are all made possible thanks to our generous donors. Their support has offset the true cost to ensure this experience stays accessible for more women. I’m deeply grateful for their commitment to this mission of healing and empowerment.
You’ll leave this workshop with:
Clarity about your cycle phases
A flexible plan to align your daily habits with your hormones
Breath and movement tools to support your pelvic floor and core
A sense of connection, support, and confidence in your body
Spots are limited.
Reserve your seat for just $19. Join us, invite a friend, and let’s make this an afternoon of true transformation.
If you missed us last month or are new to The Haven —
READ:
May in The Haven
Is it spring? Is it summer? Is it winter again? It seems to depend on the day, and that’s okay.
I love how beautifully nature reflects what we may be experiencing in our day-to-day. How you feel each moment can change quickly, even within a steady season in your life.
And that’s okay! This ebb and flow is completely normal.
Accept and embrace how you feel, mentally and physically, each day, both when those feelings align with the season you’re in and when they don’t.
Read & Enjoy —
Tuesday, May 20th: Learn how your perfume disrupts your hormone health and fertility, and what you can do about it (you’ll definitely want to read this one!).
Sunday, May 25th: Tune in to this month’s breathwork and guided meditation.
Tuesday, May 27th: Check out Part 3 of our Endometriosis Series. In this article, you’ll learn the ins and outs of Endo, the immune system, and inflammation.
🗓Mark your calendar!
Recommended Recipe of the Month: Ginger Lemon Tea
Lemon water and ginger shots have been trending for several years now. I love the fact that both are popular these days because their benefits are transformative — yet at the same time, I’m disappointed that the social focus tends to be more on the aesthetic of these drinks and not the why behind their benefits for women’s health.
If you’ve been following along with us here at The Haven, you know that, above everything else, the why matters. Not only do we all have bio-individual needs (i.e., what works for someone else won’t necessarily do the same thing for you), but we also need to be able to decipher what is a passing fad and what actually supports our long-term health. But in my opinion, lemon water and ginger shots are definitely here to stay.
Transparent Moment: I never thought I’d be the recipe writer with the long intros — I always just want the recipe and can’t understand why the intros are so long — but now on the other side, I get it!
Benefits (the Why)
Lemon: Lemons are a wonderful source of vitamin C, which is a powerful antioxidant that can reduce inflammation. Lemons also contain natural electrolytes to aid in hydration, citric acid to support digestion, and polyphenols, which can support the gut microbiome.
Ginger: Ginger, one of the most powerful and natural anti-inflammatories, is the perfect remedy to include in all phases of your cycle. It can alleviate menstrual pain, reduce inflammation, and help you manage other symptoms related to your hormones and digestive tract.
Warmth in the Morning: Starting off your day with a warm beverage gently awakens your body and stimulates your digestive system, which is what you want! Think of it like this: When you wake up in the morning, cozy in your warm bed, getting up when the room and floor are cold can be jarring and unpleasant. The same goes for introducing cold beverages and foods to your body first thing in the morning — it’s a shock to your digestive system and can put unwanted stress and strain on your muscles when they should feel relaxed and at ease to function smoothly during the day.
Spring Water: There is a big difference between tap water, filtered or purified water, and spring water. When it comes to our health, spring water reigns supreme. Here’s why:
Tap water runs through your city’s filtration system, which likely won’t remove every unwanted substance from the sewage system. Depending on where you live and the age of your plumbing system, your water might contain sediments and other additives, like fluoride and chlorine.
Filtered or purified water, though cleaner than tap water, strips away the natural minerals within water that your body needs and wants (like magnesium and calcium). The purification process also impacts the pH of your water, which can negatively impact your hydration and overall wellness.
Spring water goes through a natural filtration system, contains healthy minerals like calcium, magnesium, and potassium, and doesn’t contain any additives or residual chemicals from the city filtration systems or other purification processes.
Ginger Lemon Tea*
*I normally recommend enjoying this beverage first thing in the morning before eating, but if you’re prone to acid reflux, try drinking your ginger lemon tea after your first meal.
Ingredients
1 medium knob organic ginger (about the size of your thumb), peeled
1/2 of an organic lemon, juiced
1 cup hot spring water (8 oz)
1 teaspoon honey, agave, maple syrup, or other sweetener of choice (optional)**
**Be aware that sweeteners can spike your blood sugar first thing in the morning. It’s best to avoid drinking beverages or eating food with sweeteners when you first wake up, but a small amount is acceptable for this recipe if you’re not yet used to the tartness.
Directions
Thoroughly rinse your ginger and lemon.
Boil your spring water, preferably in a tea kettle or on the stove.
While the spring water is boiling, grate the ginger into an empty mug. It should come out to about one tablespoon of ginger. Add the lemon juice.
Pour your boiled water into the mug and let it steep for 5 minutes.
Add sweetener, if desired.
Batch Recipe
Ingredients
2–3 knobs organic ginger, peeled
1 organic lemon (including rinds)
6 cups coconut water
Directions
Roughly chop your ginger and add it to a blender.
Cut your lemon into four pieces and add it to the blender.
Pour in six cups of coconut water.
Blend thoroughly, then strain out all of the pulp.
Keep the liquid in a glass storage container and store in your fridge up to 5 days.
How to Prepare:
Each morning, pour 6 oz (about ¾ cup) of the lemon ginger concentrate into a mug and add 2 oz (about ¼ cup) of hot spring water.
Enjoy!
Active Duty & Veteran Women’s Corner
As you navigate the demands of service or prior service and how it has challenged your health, we want to ensure you know the resources available to you to learn more about your body, support your health, and help you heal.
VA Whole Health Benefits for Massage Therapy
As a Veteran Woman enrolled in VA health care, you have 12 FREE massage sessions available to you each year through the U.S. Department of Veterans Affairs (VA).
Under the VHA Directive 1137, the Veterans Health Administration (VHA) has approved certain complementary and integrative health approaches, like massage therapy, to be formally supported and offered to veterans as part of their care, either in person at a VA medical facility or via telehealth.
Conditions Massage Supports
Stress, Depression, PTSD, and Anxiety
Tension and headaches
Arthritis and Tendonitis
Digestive disorders
High blood pressure
Insomnia
Sciatica, Fibromyalgia, and scar tissue
Chronic pain (including painful periods)
How to Access Your Integrative VA Health Benefits
Schedule an appointment with your VA Primary Care Provider.
Explain to your provider why massage therapy is beneficial for your health and request a referral. Here’s an example of how to request care (feel free to use this as a template):
“With my diagnosis of _____, I’d like to request managing my [pain, discomfort, symptoms] with massage therapy.
I’ve researched the positive impact massage can have with ______. Also, through the VA’s Whole Health Program with massage therapy available to me, I know it will be a good fit for my care and support my health.”
What To Do If They Decline Your Request
Ask your VA primary care provider to explain their reasoning for the denial.
Ask that they annotate their denial of your request in your medical record so your medical history is accurate and current.
Contact the VA’s Patient Advocacy Department to discuss your request and the denial.
Consider requesting a referral or support from another doctor you work with, such as your therapist, gynecologist, or physical therapist.
When You Are Approved, What’s Next?
Your primary care provider will either refer you to the VA Medical Center for care or authorize your massage therapy through the VA Community Care Network (out-of-town care).
If there is an opportunity, make a request with your physician for a community care referral so you can research and choose your massage therapist from the network.
What to Know About Community Care Referrals
Once you’re authorized for community care, you can research the in-network massage therapists in your area and schedule an appointment. Here are a few things to know:
Usual authorizations are for 12 sessions to be used within one year.
In acute health situations, you may receive authorization for 12 sessions within 90 days.
You can be authorized for more sessions after your 12 on an as-needed basis if your massage therapy and primary care provider agree on continued care for your condition.
If you are a Veteran Woman with a disability rating, I’d love to support you in accessing these transformative benefits that are free to you and will do so much for your health.
Please feel free to message me with your questions.
If you’re located in San Diego, I’d love to provide you with compassionate, quality, intentional, and safe care through Evergreen’s Women’s Health Focused Integrative Massage & Holistic Bodywork approach.
After you receive authorization, search Evergreen Women’s Holistic Care in the VA Community Care Network and schedule your sessions.
Please get in touch with us if you have more questions or need direct support on this.
How Evergreen Women’s Holistic Care Supports Your Health as a Woman (Our Offerings)
Evergreen specializes in Women’s Health Focused Integrative Massage & Holistic Bodywork in San Diego. This includes:
Cycle-synced massage therapy
Mobility support and stretching
Nervous system regulation
Postpartum care, including abdominal massage for postpartum healing, gut healing, pelvic floor and diaphragm relaxation, lymphatic flow, and more
Sound healing, personalized guided meditation, and breath work
What clients had to say:
“I instantly felt seen, safe, and cared for by Alana.”
“Alana reestablished my body as a safe space.”
“As soon as I met [Alana], the shield of my heart melted away.”
“I was so relaxed and comfortable, I fell asleep during my session with Alana.”
“The sessions were a combination of a release and a therapeutic healing session.”
“Bodywork with Alana has been crucial for my postpartum recovery and reconnection with my body.”
Evergreen also offers Women’s Holistic Health Consultations nationwide, specializing in:
Balancing Hormones
Cycle Health
Gut Healing
Endometriosis education and care
What clients had to say:
“[Alana] made learning easy and supportive.”
“[Alana was] refreshing, kind, and so knowledgeable.”
“[Alana’s] aura was so refreshing and genuine … would recommend in a heartbeat.”
"Alana is kind, knowledgeable, and truly passionate about helping women understand their bodies in a meaningful way."
Beyond consultations and body work, Evergreen provides ongoing women’s health education support through our Safe Haven Workshops and The Haven Newsletter.
The Haven Merch Store is Open
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If you enjoy our designs or want to support the publication in a way that’s accessible and comfortable to you, check out our store:
Haven Housekeeping
The Haven is for you.
If there are topics, subjects, or information you’d like to see or learn in upcoming newsletters, please send us your thoughts so we can serve you in the way you need.
We hope this The Haven article served you well and gave you valuable tools and perspectives to support your health and healing journey.
In the meantime, and until next time,
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