Appalachian Monk

Yoga (20 min)

Sun Salutations x 3

Cat-Cow Pose (Marjaryasana/Bitilasana) – 1 min

Downward Dog (Adho Mukha Svanasana) – 1 min

Child’s Pose (Balasana) – 2 min

ShadeTree Mechanic:

A person willing to learn and perform 

scheduled maintenance or simple repairs

 on their own vehicle (and sometimes others),

 rather than being completely reliant on

 technicians who may be dishonest,

    careless, ignorant or unaffordable..

+

mys·tic

/ˈmistik

noun

: a follower of a mystical way of life

: an advocate of a theory of mysticism

=

Shade Tree Mystic:

A follower of the mystic way of  life willing to learn and perform scheduled maintenance and/or simple repairs on the human mechanism.  And hopefully assist others.

Christian Mysticism

Organs: Heart, aorta, blood circulation, blood pressure, heart rate.

Bible Verses:

Proverbs 28:1 “The wicked flee though no one pursues, but the righteous are as bold as a lion.”

1 Peter 5:8 “Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour.”

Affirmation:

Leo Affirmations 🌟🦁

I shine with the boldness and confidence of a lion.

My heart is courageous, and I lead with compassion and strength.

I am a radiant source of creativity and inspiration to those around me.

I embrace my unique power and express it with grace and integrity.

I attract positive energy and opportunities that align with my true self.

My presence commands respect, and my kindness wins hearts.

I am fearless in pursuing my dreams and standing up for what I believe in.

I nurture my passions and share my light generously with the world.

I am grounded in the strength of my heart and the wisdom within.

Every day, I grow more confident, courageous, and true to myself.

Grocery List for Heart-Healthy Leo Plan

Vegetables & Fruits:

Beets

Spinach

Avocado

Asparagus

Bell peppers (red, yellow)

Carrots

Onion

Garlic

Mixed berries (blueberries, strawberries, raspberries)

Oranges

Proteins & Grains:

Wild salmon

Quinoa

Brown rice

Red lentils

Black beans

Walnuts

Flaxseeds

Chia seeds

Rolled oats

Dairy & Alternatives:

Unsweetened almond milk

Spices & Oils:

Turmeric

Cinnamon

Olive oil

Lemon

Black pepper

Dijon mustard

Aligning a 2.5-day Leo-inspired wellness plan with a focus on heart health, aorta, blood circulation, blood pressure, and heart rate creates a beautiful synergy between Leo’s fiery vitality and essential cardiovascular care. The heart is Leo’s symbolic center, ruled by the Sun, so nurturing it with targeted nutrition, movement, yoga, and breathwork supports both Leo’s energetic nature and cardiovascular wellness.

Holistic 2.5-Day Leo Wellness Plan: Heart & Circulatory Health Focus

Key Health Focus for Cardiovascular Care:

Heart & Aorta: Support with antioxidants, healthy fats, and anti-inflammatory foods.

Blood Circulation & Pressure: Emphasize foods rich in potassium, magnesium, fiber, and nitrates.

Heart Rate Regulation: Incorporate calming breathwork and moderate exercise to balance sympathetic and parasympathetic nervous systems.

Day 1

Diet: Heart-Healthy Leo Foods

Breakfast:

Beetroot & Berry Smoothie Ingredients:

1 small beetroot (cooked or raw)

1/2 cup mixed berries (blueberries, strawberries)

1 banana

1 tbsp ground flaxseed

1 cup unsweetened almond milk

1 tsp honey (optional)

Beets support nitric oxide production, improving blood vessel dilation and circulation.

Lunch:

Spinach & Avocado Salad with Walnuts and Citrus Dressing Ingredients:

Fresh spinach leaves

1/2 avocado (rich in heart-healthy monounsaturated fats)

1/4 cup walnuts (omega-3s)

Orange segments

Dressing: olive oil, lemon juice, Dijon mustard

Dinner:

Grilled Wild Salmon with Quinoa and Steamed Asparagus Ingredients:

Salmon fillet (rich in omega-3 fatty acids)

Quinoa (fiber-rich)

Steamed asparagus (potassium and folate)

Garlic and herbs for flavor

Exercise

30 minutes of moderate-intensity cardio (brisk walking, cycling) to enhance circulation and heart rate variability.

10 minutes of light strength training focusing on legs and core to support vascular health.

Yoga (30 min)

Focus: Heart opening and circulation stimulation.

Sun Salutations (Surya Namaskar) x 5

Bridge Pose (Setu Bandhasana) – supports heart and lungs, 1 min

Camel Pose (Ustrasana) – heart opener, 30 seconds

Warrior II (Virabhadrasana II) – builds strength and stamina, 1 min each side

Legs-Up-The-Wall Pose (Viparita Karani) – improves circulation, 3-5 min

Breathwork (10 min)

Diaphragmatic (Belly) Breathing: Slow, deep breaths to reduce heart rate and blood pressure.

Alternate Nostril Breathing (Nadi Shodhana): Balances nervous system, 5 minutes.

Day 2

Diet

Breakfast:

Oatmeal with Flaxseeds, Walnuts, and Fresh Berries Ingredients:

Rolled oats

Ground flaxseeds

Chopped walnuts

Fresh blueberries or raspberries

Cinnamon and a drizzle of honey

Lunch:

Lentil & Beetroot Soup Ingredients:

Red lentils

Beetroot

Carrots

Onion and garlic

Vegetable broth

Turmeric and black pepper

Dinner:

Stuffed Bell Peppers with Brown Rice, Black Beans, and Spinach Ingredients:

Bell peppers

Brown rice

Black beans

Fresh spinach

Tomato sauce with garlic and herbs

Exercise

40 minutes of interval walking or swimming to boost heart rate and circulation.

10 minutes of stretching focusing on hips and lower back.

Yoga (30 min)

Focus: Heart chakra and circulation.

Sun Salutations x 5

Extended Triangle Pose (Utthita Trikonasana) – 1 min each side

Cobra Pose (Bhujangasana) – heart opening, 30 seconds

Plank Pose – builds core strength, 1 min

Legs-Up-The-Wall Pose (Viparita Karani) – 5 min

Breathwork (10 min)

Kapalabhati (Skull Shining Breath): Energizes circulation, 3 rounds of 30 breaths.

Follow with slow deep belly breathing to calm heart rate.

Half Day 3 (Morning)

Diet

Breakfast:

Chia Seed Pudding with Almond Milk, Turmeric, and Fresh Berries Ingredients:

Chia seeds

Unsweetened almond milk

Turmeric powder

Maple syrup

Mixed berries

Exercise

Gentle 20-minute walk outdoors in sunlight to support circadian rhythm and cardiovascular health.

Yoga (20 min)

Sun Salutations x 3

Cat-Cow Pose (Marjaryasana/Bitilasana) – 1 min

Downward Dog (Adho Mukha Svanasana) – 1 min

Child’s Pose (Balasana) – 2 min

Breathwork (5 min)

Slow, deep abdominal breathing focusing on calming the heart and lowering blood pressure.

#LeoSeason

#LeoVibes

#LeoEnergy

#LeoWellness

#ZodiacHealth

#AstroWellness

#SunSignHealing

Moon in Sagittarius Waxing Crescent

 Liver, sacrum, thigh bone, tail bone, hip muscles, hip joint, lumbar vertebra, lumbar muscle.

Health Habits : Physical activity is a must; they will stagnate and become ill if they don't get enough exercise. Although usually lean and slender in their early years, they have a tendency to put on weight as they get older. In Sagittarian women the weight unfortunately seems to settle on the hips and thighs.

They often have chronic aches in the hips and thighs and may be vulnerable to sciatica, gout, hip disease, and sometimes lameness.

Sagittarius's ruling planet Jupiter governs the liver. Jupiter's influence has also been noted on the pituitary gland. Sagittarians tend to have an active, sensitive liver that instantly suffers from overuse of alcohol. They are also susceptible to hepatitis

Sagittarius's cell salt is silica, which strengthens the nervous system, keeps the connective brain tissue healthy, and prevents numbness in fingers, legs and feet.

Eat : Lack of silica may result in lank hair, dull skin, and sores and receding of the gums. Best sources for the silica that Sagittarians need are the skin of fruits and vegetables, raw salads, green peppers, figs, strawberries, pears, apples, potatoes, oats, the husks of grains, whole-grain cereals, egg yolk.Sagittarians should eat a high protein diet, with lots of broiled poultry and fish, fresh vegetables and fruit such as beets, tomatoes, plums, cherries, oranges, and lemons , eggs, skim milk, yogurt, brown rice, and whole wheat. They should drink lots of pure water, eat four mini-meals a day rather than three large ones.

Don't Eat : Foods that particularly do not agree with Sagittarius are fats, gravies, cream, butter, candy, and chocolate. They should go very easy on alcoholic beverages, not only to avoid damage to the liver but to the skin, which coarsens and ages under the effects of liquor.

SAGITTARIUS IS A FIRE SIGN

Fire rules the function of internal combustion or digestion−the burning up or absorption of food. Fire also purifies the system by burning off toxins, viruses, bacteria and fungus. Fire signs easily fight disease. Their constitution naturally tends toward high temperatures.

Excess Fire

Fire signs, when unbalanced to excess or overstimulation, are prone to burning themselves out. Excess fire can be impatient and angry, or internalizes it into hypertension, heart problems, ulcers or inflammations. Excess fire is brought back into balance by foods that are cold, moist and heavy, or slow-burning foods that ground energy.

Take

Grains, root vegetables

Avoid

Spicy food, red meat

Remedy

herbs like chamomile, lemon balm, skull cap and valerian.

Low Fire

When your fire is low, it may be hard to burn off or fight disease. Digestion and absorption of food are inadequate. Eat foods that are hot, light, dry and aromatic. Avoid cold foods.

Take

lemon, yoghurt, bitter greens like kale, mustard.

Avoid

dairy products, meat

Remedy

digestive stimulants like cayenne, mustard, cloves, cinnamon,garlic, ginger.

A P P A L A C H I A N M O N K

Moon Report:

MOON in the Kidneys

*Organs: Kidney, ureter, urinary bladder, veins, skin as an organ of touch, pancreas, lumbar region, insulin, glucagon, buttocks.These organs are now more sensitive so provide them with extra care.

Libra women tend to have graceful lower spines and curvaceous buttocks, and Libra men have well-shaped, muscular backs.

Virgo's ruling planet Mercury has dominion over the brain and the nervous system, it also controls the links between the mind and the functions of the body.

Leo's ruler, the Sun, has always been associated with the heart, back, and spinal column. It also influences the spleen and the entire body's vitality. The sign of Leo is characterized by growth, vitality, and good health. As a rule, Leos live healthy lives, however, they must learn to slow down in later years to avoid the risk of heart attack.

Libra's cell salt is sodium phosphate, which equalizes the balance of acids and alkalis in the body and rids the body of waste material.

Eat : Good food sources for this mineral are strawberries, apples, raisins, almonds, asparagus, peas, corn, carrots, spinach, beets, radishes, tomatoes, wheat, brown rice and oatmeal. Librans function best with a high-protein diet that is low in fat, sugar and acid-producing foods. You should eat lots of broiled fish, seafood, and poultry (not too much beef or pork), low-fat cheeses, yogurt, plenty of fresh fruits and vegetables, salad greens, and wholegrain breads. They should drink plenty of water to keep their systems flushed out and free of toxins.

Don't Eat : Librans's sensitive skin show the effects of lack of sleep, rich food, and too much alcohol. They and should avoid alcohol and carbonated drinks which are bad for the kidneys.

LIBRA IS AN AIR SIGN

Air rules the nervous and circulatory systems and the function of movement, peristalsis, urination and breathing. Air people are easily stimulated, with quick and extremely sensitive minds that are easily thrown off balance and overwhelmed.

Excess Air

Overactive, restless, sensitive minds and nervous exhaustion plague air signs, as does dry skin, hair and mucus membranes, insomnia and memory loss from systemic overload. Excess air benefits from scheduled windows of quiet, with minimal stimulation, to allow the nervous system to recharge itself.

Take

lightly steamed vegetables, nuts, croutons.

Avoid

Raw foods ,Grains, rootcrops, yeasty foods, refined sugar.

Remedy

enzymes which help in proper absorption of nutrients.

Low Air

When the air element is low, there is difficulty with the flow of energy through the body. A weakened nervous system benefits from mineral supports such as calcium and magnesium, and circulatory stimulants. Eat plenty of raw foods, vegetable juices and sprouted seeds. Oats in any form−oatmeal, oatstraw tea or oat tincture, are tonifying to a weak nervous sytem without being sedating.

Take

Gingko, cayenne, garlic, ginger, yoghurt, kefir.

Remedy

dandelion root or angostura bitters .

Tree pose (Vrikshasana)

*from mooncalendar.astro-seek.com

Moon in Scorpio

Suggestions of tools for optimizing your experience during the Moon in Scorpio.

YOGA

Locust Pose

Don’t underestimate the power of the locust. At first glance some assume this pose is not a big deal and if you’re not being intentional it’s possible it won’t be. The way to make this pose really powerful is to press the tops of your feet into your mat as hard as you can — this will probably lift your knees off the floor. Reach your arms toward the wall behind you. As you do, try to bring your shoulder blades closer together while keeping your fingers higher than your hips. Visualize space in your collar bone and bring your shoulders out of your ears.

The locust pose, also known as Salabhasana, is a full-body yoga movement that can help energize, de-stress, and relax the mind. The pose is named for the resemblance of the body to a locust while in the position. Here are some tips for performing the locust pose:

Start on your belly With your feet together and palms down, extend your big toes back and press down with your toenails to activate your quadriceps.

Lengthen your spine Inhale and stretch your hands forward and your legs out, as if someone is pulling them in opposite directions.

Engage your core Rotate your inner thighs toward the ceiling to broaden your lower back, and roll your shoulders back and up. Keep your back of neck long and emphasize lifting your sternum instead of your chin.

Lift your legs Keeping your hips down, lift one leg at a time, pointing your toes internally and rotating your thigh. You can try locking your knee and lifting your leg as high as you can without discomfort.

Lift both legs Once you're comfortable with lifting one leg at a time, lift both legs and press your toes back.

Focus on length Don't worry about how high you lift, as this can strain your back or neck. Instead, try to extend forward through your torso and back through your legs.

Release slowly After several breaths, slowly release back to your mat and rest.

Appalachian Monk A L M A N A C Moon Report

A P P A L A C H I A N M O N K I N N A R D MECHANICS

Current Moon is in Aquarius: In the LEGS

Date and Moon Phase (Lunar Phase) Moon Sign Chart October 31, 2022 Waxing Crescent Aquarius 1°01’ (chart) Current Moon is in Aquarius: Your relationship with your emotions might be more complicated, because Moon in Aquarius has a strong need for emotional freedom. However, when you are in a group of people, it is easier for you to understand your feelings and free yourself from negative emotions such as fear, anger and jealousy.

Organs influenced by the current Aquarius Moon Sign: Organs: Calf, ankle, shin, Achilles, forearm muscles, thyroid hormones. These organs are now more sensitive so provide them with extra care.

Appalachian Monk

A L M A N A C

Moon Report

Current Moon is in Capricorn: In the Knees

You might have a strong need for being useful to the society and you look for justification in the outside world. You may underestimate what you want from yourself and for yourself. Shyness may be accompanied by resentment of the fact that others ignore you. Do not seek approval from the outside, it will not help you get rid of your doubt and it is harmful to you. You have to trust your inner values.

Organs influenced by the current Capricorn Moon Sign:

Organs: In the Knees, joints, backbone, spinal muscles, patella, bones, tendons and ligaments, skin, hair, spleen, the organ of balance.

These organs are now more sensitive so provide them with extra care.

Surgical operations:

Appalachian Monk

A L M A N A C

Moon Report

Current Moon is in Sagittarius: In the Thighs. In the Hips,

In the Liver

Date Moon Phase

(Lunar Phase) Moon Sign Chart

October 28, 2022 Waxing Crescent Sagittarius 21°43’ (chart)

Current Moon is in Sagittarius:

The greatest need is to always search for something. In order to feel safe you might find that you need to have a goal, mission or philosophy that gives your life meaning.

With Moon in Sagittarius you have an optimistic approach to life and you believe that things will get better even if you get into trouble.

Organs influenced by the current Sagittarius Moon Sign:

Organs: Liver, sacrum, thigh bone, tail bone, hip muscles, hip joint, lumbar vertebra, lumbar muscle.

These organs are now more sensitive so provide them with extra care.

Sagittarius Rules : the hips, the thighs, and the liver.

Health Habits : Physical activity is a must; they will stagnate and become ill if they don't get enough exercise. Although usually lean and slender in their early years, they have a tendency to put on weight as they get older. In Sagittarian women the weight unfortunately seems to settle on the hips and thighs.

They often have chronic aches in the hips and thighs and may be vulnerable to sciatica, gout, hip disease, and sometimes lameness.

Sagittarius's ruling planet Jupiter governs the liver. Jupiter's influence has also been noted on the pituitary gland. Sagittarians tend to have an active, sensitive liver that instantly suffers from overuse of alcohol. They are also susceptible to hepatitis

Sagittarius Rules : the hips, the thighs, and the liver.

Health Habits : Physical activity is a must; they will stagnate and become ill if they don't get enough exercise. Although usually lean and slender in their early years, they have a tendency to put on weight as they get older. In Sagittarian women the weight unfortunately seems to settle on the hips and thighs.

They often have chronic aches in the hips and thighs and may be vulnerable to sciatica, gout, hip disease, and sometimes lameness.

Sagittarius's ruling planet Jupiter governs the liver. Jupiter's influence has also been noted on the pituitary gland. Sagittarians tend to have an active, sensitive liver that instantly suffers from overuse of alcohol. They are also susceptible to hepatitis

Sagittarius's cell salt is silica, which strengthens the nervous system, keeps the connective brain tissue healthy, and prevents numbness in fingers, legs and feet.

Eat : Lack of silica may result in lank hair, dull skin, and sores and receding of the gums. Best sources for the silica that Sagittarians need are the skin of fruits and vegetables, raw salads, green peppers, figs, strawberries, pears, apples, potatoes, oats, the husks of grains, whole-grain cereals, egg yolk.Sagittarians should eat a high protein diet, with lots of broiled poultry and fish, fresh vegetables and fruit such as beets, tomatoes, plums, cherries, oranges, and lemons , eggs, skim milk, yogurt, brown rice, and whole wheat. They should drink lots of pure water, eat four mini-meals a day rather than three large ones.

Don't Eat : Foods that particularly do not agree with Sagittarius are fats, gravies, cream, butter, candy, and chocolate. They should go very easy on alcoholic beverages, not only to avoid damage to the liver but to the skin, which coarsens and ages under the effects of liquor.

SAGITTARIUS IS A FIRE SIGN

Fire rules the function of internal combustion or digestion−the burning up or absorption of food. Fire also purifies the system by burning off toxins, viruses, bacteria and fungus. Fire signs easily fight disease. Their constitution naturally tends toward high temperatures.

Excess Fire

Fire signs, when unbalanced to excess or overstimulation, are prone to burning themselves out. Excess fire can be impatient and angry, or internalizes it into hypertension, heart problems, ulcers or inflammations. Excess fire is brought back into balance by foods that are cold, moist and heavy, or slow-burning foods that ground energy.

Take

Grains, root vegetables

Avoid

Spicy food, red meat

Remedy

herbs like chamomile, lemon balm, skull cap and valerian.

Low Fire

When your fire is low, it may be hard to burn off or fight disease. Digestion and absorption of food are inadequate. Eat foods that are hot, light, dry and aromatic. Avoid cold foods.

Take

lemon, yoghurt, bitter greens like kale, mustard.

Avoid

dairy products, meat

Remedy

Moon in the Genitals and Anus:Scorpio

Current Moon is in Scorpio:

Moon in Scorpio creates the need to delve into your feelings as deep as possible. You desire meaningful emotional exchanges now more than at any other time even if it is not easy and you are forced to change many things. Shallow relationships do not satisfy you, because they are not purifying enough.

Organs influenced by the current Scorpio Moon Sign:

Organs: Genitals, rectum, anus, urethra, genital glands, ovaries, prostate, pubic bone, genes.

These organs are now more sensitive so provide them with extra care.

Scorpio's cell salt is calcium sulphate, which is the prime ingredient in the repair of tissues and resistance to infectious diseases. The nose, mouth, throat, esophagus, reproductive organs, and intestinal pathways need this mineral for healthy functioning. A deficiency opens the way to colds and sinus infections that hang on forever, skin eruptions which do not heal, and infertility.

Eat : Foods rich in calcium sulphate, which Scorpios should include in their diet, are asparagus, cauliflower, radishes, onions, tomatoes, figs, black cherries, coconuts. Scorpios need calcium food such as milk, cheese, yogurt, and cottage cheese. They should concentrate on a diet high in protein, fresh fruits and vegetables & whole-grain breads. The following are particularly good for Scorpio: fish and seafood, green salads, beets, lentil, almonds, walnuts, citrus fruit, berries, apples, bananas and pineapples.

Don't Eat : Scorpios should not eat large meals, and the evening meal should be light. Bottled spring water is often better for them to drink than regular tap water.Scorpios have a problem handling liquor. Of all the signs in the zodiac, alcohol has the worst and most immediate effects on Scorpio's looks and skin.

SCORPIO IS A WATER SIGN

The water element rules the reproductive and lymphatic systems and body liquids−including blood, mucus and lymph. Water lubricates, flushes and cools the body. Water signs are exceptionally sensitive to their environment, particularly to fungi, bacteria and viruses.

Health issues for water signs generally have a strong emotional component. Water sign people easily pick up negativity from others. They tend to brood on their health and imagine problems to be greater than they are. Their health problems tend to recur in cycles.

Excess Water

These people tend toward sluggish digestion, poor assimilation and slow metabolism. Stagnant excess water may manifest as mucus, cysts, tumors and swellings, as well as systemic candida. Excess water can manifest as weight problems. It is seldom helpful to decrease dietary intake alone. Better results come from increasing the metabolic rate, decreasing the liquid intake, changing the diet and increasing physical activity.Excess Water is balanced by foods that are hot, dry and light.

Take steamed vegetables, beans, fruits.

Avoid oily foods, diary, sweets, yeasty foods, breads and salt.

Remedy sage, basil and thyme, Diuretics such as parsley, uva ursi and juniper berries, Chapparal, garlic and olive leaf

Low Water

Low Water constitutions have trouble flushing toxins from their systems, and lack lubrication to their systems. They tend to be stiff and dehydrated and have difficulty sleeping. They suffer from conditions similar to excess air, such as skin and hair dryness and difficult absorption of nutrients. They find it hard to accept emotional nourishment. Take baths, drink plenty of liquids, and live near water.Melons, cucumbers and other moist and fleshy vegetables help balance this constitution Don't fast, take care with extreme exposure to heat or sunlight and take extra salt with exertion or warm weather.

Take wheat, rice, oats, seaweed, dairy products and natural sugars .

Avoid beans and natural diuretics such as carrots, celery, cabbage and asparagus

Moon in Virgo

Your feeling of safety is now related to order and clarity, even in emotions. You may have the need to organise everything chaotic and disorganized. Try being more tolerant and accept imperfections of life. It is better to trust life and let it run its own way, not everything must be according to our expectations.

Organs: Pancreas, small intestine, cecum, colon, digestive tract, duodenum, rectum, sense organs: eyes and ears.These organs are now more sensitive so provide them with extra care.Surgical operations:

Yes - Surgical operations are recommended during the Waning Moon. However, avoid surgeries of organs under the influence of the Moon Sign.