How Day Spas Actually Stress You Out!

The Reasons you need to get a massage at your place avoiding the spas and have the most relaxing time of your week!

Many day spas have an assembly-line approach that leaves you feeling like "the clock was ticking." Most of the popular day spas have a never-ending revolving door of massage therapists working for them. As soon as you find a massage therapist you like, they're gone.

Combine that with the added stress of commuting to and from your appointment, wasting precious time you may not have, fighting through bad weather, traffic, etc.

Suddenly a trip to a day spa might not be as relaxing as it first seemed. Did you know that those interferences can often prevent or, even worse, reverse the benefits of a wonderful massage?

In today's hectic world, people more than ever want and need a relaxing, stress-reducing massage but don't have the extra time or energy to get in their car and drive yet again to another location.

Between the frustrating daily commute, long work hours and family priorities, it's getting more and more difficult to take time for yourself and squeeze everything into a single day.

Finally there's a solution just for you!

The benefits to let the massage come to you are numerous! Among them are...

No traveling required! Enjoy the pleasure of staying in your own comfortable surroundings and holding onto the benefits of your massage longer without any outside interruptions.

No miserable or dangerous weather you'll have to risk driving through.

You don't have to listen people talking on hallways of the spa, phones ringing and getting dressed without taking a shower (most of day spas don't have showers).

You save time for yourself at your place: you can start relaxing before your massage by taking a hot shower or hot bath, drinking a hot tea, listening to your favorite music and read that book you have been waiting to have the time to read it!

Keeping your blood pressure low by completely eliminating the stress of traffic jams, construction and aggravation.

Did you know that...

Therapeutic massage is a natural, healthier response to stress or pain than aspirin or other pills and drugs. Massage is also advocated by most traditional as well as alternative doctors.

Provides Muscle relaxation. Massage has been found to dramatically reduce stress by relieving muscular tension and stiffness as well as aid in relaxation of the muscles.

Provides pain reduction. Because massage can reduce muscle spasm and give comfort to aching muscles, those who have back pains or muscle pains often go to massage centers to alleviate pain.

Provides enhancement of blood circulation. This is why those who are diagnosed with circulatory problems are often encouraged to receive massage therapies.

Improves flexibility, athletic performance and range of motion. It's not a surprise that many athletes indulge in massage. Not only does this improve their performance, it is also a good way to prevent injuries.

Provides easy rehabilitation. Massage facilitates easy recovery from an injury such as a leg sprain.

Is a good treatment and improvement of some medical conditions such as Arthritis, Hypertension and musculoskeletal problems.

Relieves pain from exercise and sports-related activities. People who participate in all kinds of physical activities often say that regular massage improves their performance thanks to improved flexibility, range of motion and pain-free movement.

Helps in Stress Management. Experts show that a high number of health problems root from stress. Stress from work, relationships and day-to-day living contribute largely too many diseases. And because it's impossible to eradicate stress on the face of the earth, a good option is proper stress management. Massage is an effective way of managing stress because it allows to you to have momentary peace of mind and a relaxed mental state which are important in keeping yourself mentally healthy.

Helps reduction of anxiety and fatigue. Better sleep quality. It is for this reason why people diagnosed with insomnia love getting massages.

True enough, the value of massage therapy is priceless. With the countless benefits to get a massage at your place, it is just right to treat yourself with a session every once in a while.As awareness grows and misconceptions fade regarding the value of massage therapy, more and more people are discovering the profound benefits available to them through regular body work.

Getting regular massage treatments should be part of your normal health program. It should be viewed just like diet and exercise. This is something that you should do on a daily basis. It is important not to wait to you need a massage, but rather get one before the need arises.

So what are you waiting for?

Invest in yourself

Invest in your health

Angela Lind

Licensed Massage Therapist

Lic#MA45645

www.therapeutic-hands.com

News: Massage helped 2 women that medication couldn't

Massage more effective for low back pain than standard care.

Low back pain is one of the most common reasons patients see a physician. Massage therapy is frequently used as an alternative treatment for chronic low back pain, but there is limited evidence as to its effectiveness. According to a new study, massage may be more effective than usual medical interventions for improving pain and function in patients with chronic low back pain.

The High Price on High Heels

You like high heels. When you are wearing high heels your legs are beautiful. You probably think high heels are the height of elegance. You should know that high heels can affect your health. Wearing high heels is your choice, but you should at least be aware of the problems related to high heals. Women have four times as many foot problems as men. Wearing high heels is a major reason for this. Physical problems associated with high heels include foot pain, foot deformities, a change in back posture, knee osteoarthritis and balance impairment.

High heels dangerous to your health

The idea that high heels can be hazardous to your health isn't new—orthopedists have warned women for years that high heels can contribute to the development of a variety of conditions from corns and calluses to hammertoes, arthritis, chronic knee pain, sprained ankles and back problems.

Orthopedists think that high heels can contribute to the development of a variety of conditions like arthritis, chronic knee pain, sprained ankles and back problems. High heels can also result in a variety of foot problems. High heels could be the cause of knee osteoarthritis, a painful, degenerative joint disease. The knee osteoarthritis is characterized by the breakdown of the cartilage surrounding the knee.

High heels and headaches: Wearing high heels on a regular basis can cause toe pain, mid foot pain, heel pain, ankle pain, knee pain, hip pain, lower back pain, mid back pain, upper back pain, and headaches. When you wearing high heels that cause unnecessary stress on your ankles, knees, pelvis, and potentially throughout your entire spine. The compensatory changes that result from wearing heels can cause the muscles behind your neck to be stiff, putting pressure on nerves that can result in chronic headaches.

The Knees: High heels cause much more pressure to be exerted on the knees. The force that causes such pressure is more than what the knees are designed for, and can give rise to a condition called osteoarthritis.

Posture: Consider that when you tip you cause all your weight to be projected towards the ball of your feet. You will involuntarily adjust your posture to compensate for a shift in your center of gravity. This is a similar occurrence to wearing high heels, and it will be worse because the feet will be in a fixed position. A woman will have to bend her spine in the lower back more to keep her balance. Women may wonder where certain back, shoulder and neck pain may come from. Well, high heels are a prime cause of such pain in the torso.

The Lower Legs: The calves will tend to retain the contracted and shortened state due to the feet being in high heels. The calf muscles may become difficult or virtually impossible to straighten without medical intervention. A similar condition can occur with the Achilles' tendon where it too can retain it's shortened state even when a woman is not wearing heels.

Lower back pain and Sciatica: High heels make you raise your heel and as soon as you do that your center of gravity is pushed forward.What happens then is you bend your lower back to compensate for this and that changes the position of your spine, putting pressure on nerves in the back. This can cause sciatica, a painful condition where nerves become trapped, triggering pain and numbness as far down as the feet.

Achilles Tendonitis: Another common problem, is that the Achilles tendon – which runs up the back of the leg from the heel – becomes permanently damaged. This tendon is designed to be flexible, so the foot can lie flat or point. But many women who wear high heels too often suffer a shortening of the tendon because once the heel is pointed upwards, it tightens up. Stretching it again can be very painful.When you try to put your foot into flat shoes you get a lot of pain in the back of the heel. 70-year-olds still hobbling around in high heels because they can’t put their feet flat any more, because it’s just too painful.

Can't give up high heels? If you can't imagine life without your favorite accessory, just make adjustments. Fashion and comfort don't have to be at odds.

Wear Properly Fitting Shoes

-Choose comfort rather than style or fashion. This should rule shoe selection.

-Judge shoes by how they fit, not by the size marked on the box; shoe sizes vary by brand and style.

-Have both feet measured when you purchase shoes; foot size increases with age.

-Fit shoes to your longest foot; most people have one foot that is larger than the other.

-Avoid high-heels and shoes with pointed or tapered toes.

-Fit shoes at the end of the day when your feet are their longest.

-Try on both shoes and walk a few steps to make sure they are comfortable.

-When the shoes are on, wiggle your toes to ensure that you can move them freely.

-Keep in mind this basic principle: Your shoes should conform to the shape of your foot. Your feet should never conform to the shape of your shoes.

-Mix in flats and low pumps to your daily shoe wardrobe. Save your high heels for special occasions.

-Wear flats for walking distances. You can bring your heels to change into once you get to where you're going.

-Take smaller steps in high heels. Put your heel down first and try to glide to minimize damage to feet.

-Try to buy short, chunky heels with plenty of room for your toes. Lower heels usually give you more stability, better shock absorption and greater comfort.

-Avoid wearing backless heels for any length of time because they strain your muscles. A strap or laces over the instep will also keep feet from sliding forward.

-Stretch your calf, heel and foot muscles to help them relax and increase range of movement.

-Treat them to a soak or massage at day's end.

-Lastly, if you suffer foot or ankle pain, see a doctor. Foot problems are harder to treat once they become chronic.

Angela Lind. LMT

www.therapeutic-hands.com

Be Healthy ~ Clean Green

Cleaning might be a chore, but it doesn't have to be toxic, too! Safer products and practices are available and easy. Why not go green when you clean? Your family's health is (naturally) worth it.

WHY YOU SHOULD CLEAN GREENER

It's straightforward: There are health risks associated with many conventional cleaning products. These products can contain ingredients linked to asthma, cancer, reproductive toxicity, hormone disruption, neurotoxicity and other health effects. People who use or are around cleaning products at home or on the job may increase their risk of developing asthma or triggering asthma attacks.

Children accidentally exposed to harsh, corrosive cleaners can suffer burns to skin and eyes, and inhaling the fumes can cause lung damage. Exposure to low levels of these chemicals over a lifetime may increase the risk of developing serious health conditions, such as cancer or reproductive problems.

HOW TO CHOOSE GREENER CLEANING SUPPLIES

To pick a safer cleaner, you need to:
Find out what's in your cleaning supplies.

If you want to know what ingredients are in your cleaning products, you probably won't find them on the label (with a few exceptions).

Instead, you'll need to call the company or try looking on the product manufacturer's website, because manufacturers are not currently required to label their products with a full list of ingredients. Some companies will provide more information if you call or, increasingly, you can check the product's website. There is also new industry website to check called "Ingredient Central," where you can start your hunt for ingredients in a wide range of cleaning supplies.

It can be challenging to track cleaning ingredients down because the government doesn't require that cleaning products carry a list of ingredients, or even that products and ingredients are tested for health and safety. There are a few exceptions, like antibacterial cleaning products. These contain pesticides that have undergone testing overseen by the Environmental Protection Agency and the pesticide content must be on the label. In California, cleaning supplies that emit certain state-identified carcinogens and reproductive toxins at levels above health-based limits must have a warning label.

Once you know the ingredients, you should avoid these:

2-butoxyethanol (or ethylene glycol monobutyl ether) and other glycol ethers.

Alkylphenol ethoxylates (some common ones are: nonyl- and octylphenol ethoxylates, or non- and octoxynols).

Dye (companies often hide chemical information behind this word; when it's unknown, it's safer to skip it).

Ethanolamines (common ones to look out for are: mono-, di-, and tri-ethanolamine).

Fragrance

Pine or citrus oil (on smoggy or high ozone days, compounds in the oils can react with ozone in the air to form the carcinogenic chemical formaldehyde).

Quaternary ammonium compounds (look out for these: alkyl dimethyl benzyl ammonium chloride (ADBAC), benzalkonium chloride, and didecyl dimethyl benzyl ammonium chloride).





TIPS FOR CLEANING GREENER AT HOME

Do them all today or take it step by step -- whatever works to get you cleaning greener!

Less is more: Dilute your cleaning supplies according to instructions and use only what's needed to get the job done.

Open the window: Clean with windows and doors open so you don't trap air pollution inside your home.

Use gloves and other precautions: Cleaning chemicals may harm or penetrate skin and eyes -- check warning labels.

Keep kids away:Children are more vulnerable to toxic chemicals. If they like to help, let them clean with soap and water, not toxic cleaners.

Avoid "antibacterial": If your family is generally healthy, there's no need to use potentially toxic "antibacterial" products, according to the American Medical Association. Wash your hands with plain soap and water.

Never mix bleach with ammonia, vinegar, or other acids: These combinations can produce deadly gases.

Don't be fooled by labels -- buy certified green products: Label claims aren't always true. Cleaning supplies certified by Green Seal or EcoLogo meet green standards.

Try natural alternatives: Experiment with non-toxic options like vinegar (great for windows when diluted with a little water -- wipe with old newspaper or rags) and baking soda (mix with water to form a paste for scrubbing). Of course mix with care; some ingredients are dangerous when combined.

Take care with pine and citrus oil cleaners:Avoid using these cleaners especially on smoggy days, when the ingredients can react with ozone to produce cancer-causing formaldehyde.
Skip the biggest hazards: Avoid air fresheners, use a baking soda and water paste to clean the oven and tackle toilet stains, and use a mechanical snake to unclog the drain.

Dispose of your old toxics safely: If you choose to toss your old cleaners instead of using them up, drop them off at your local hazardous waste facility. Don't pour cleaning supplies down the drain -- some of the ingredients can harm wildlife as well as people.

In the Kitchen:

Skip the biggest kitchen hazards, use safer alternatives: Replace oven cleaners with a baking soda and water paste and corrosive drain cleaners with baking soda and vinegar or a mechanical snake.

Fight germs without nasty chemicals: Microwave your sponge -- wet it and zap for two minutes to kill germs.

More non-toxic ways to fight germs: Wash your hands often with regular soap and water -- no need for "antibacterial" soap. Wash dishes and clean counters frequently so germs don't collect and avoid "antibacterial" dish soap. Take out the garbage regularly to avoid germs, pests, and bad odors.

In the Bathroom:

Skip the biggest bathroom hazards, use safer alternatives: Scrub toilets with baking soda and water instead of an acidic toilet-bowl cleaner. Use baking soda and vinegar or a mechanical snake instead of corrosive drain cleaners when you have a clogged drain (prevent clogs by using a drain cover).

Fight germs without nasty chemicals: Focus on the toilet -- keep germs isolated by tossing toilet cleaning rags into the wash right away and keeping the scrub brush in an out-of-the-way spot.


More non-toxic ways to fight germs:Wash your hands often with regular soap and water -- no need for "antibacterial" soap. Wipe down showers after each use to prevent mold and mildew.


Forgo air fresheners: Air fresheners are unnecessary and potentially harmful. They only disguise odors, while pumping a bunch of potentially toxic chemicals into the air. Open a window, run a fan, and try to identify and clean up the real source of the smell. A box of baking soda is another safe way to eliminate odor.

Your Floors and Furniture:

Sweep and vacuum frequently to remove dust, which often harbors household toxins.

Mop with a dilute vinegar solution (e.g., ¼ cup vinegar in 1 quart of water).Try a microfiber mop to remove dust and dirt efficiently while using smaller amounts of both water and cleaning supplies.

Dust with a soft or microfiber cloth and skip dusting sprays.

Clean spills promptly so they are more easily removed with less toxic products.

INVESTIGATE ALTERNATIVES TO IN-HOME PESTICIDES

It's best to keep pesticides away from your home -- in and out. At-home exposures are one of the main ways people are exposed to pesticides, and since they're designed to kill, they can (not surprisingly) be dangerous to living beings (people, pets, wildlife).

Lawn and garden care. Organic gardening and lawn care is effective, and "how to" advice is readily available. Organic is healthier for your kids, pets and the environment than chemical fertilizers, pesticides, and herbicides.

Indoor pest control. Try preventive and non-toxic alternatives first, there are lots of effective options that don't contain pesticides. Pesticides should be a last resort. While pesticides must be listed on product labels, the other inert ingredients usually aren't and inert ingredients aren't necessarily safe.

Pet treatments.Ridding your pets of bothersome and harmful pests presents a unique challenge since pests (like ticks) can carry disease, but pesticides can harm the pet as well as human family members. Try some simple prevention steps, like frequent bathing and combing, and of course vacuuming to catch any bugs and their eggs. If you choose to apply pesticides to your pet, follow the product's instructions, wash hands immediately, and be sure young children are unlikely to have contact with the pet for 24 hours. The US EPA offers tips for pet owners who use pesticides to do so with caution to reduce adverse effects on treated pets.


Thanks to the Environmental Working Group for this great information.

www.therapeutic-hands.com

Alkalize your Body for Optimum Health

Research shows that unless the body's pH level is slightly alkaline, the body cannot heal itself. So no matter what means you choose to take care of your health, it won't be effective until the pH level is balanced. If your body's pH is not balanced, for example, you cannot effectively assimilate vitamins, minerals and food supplements. Your body pH affects everything.

Acidosis will decrease the body's ability to absorb minerals and other nutrients, decrease the energy production in the cells, decrease it's ability to repair damaged cells, decrease it's ability to detoxify heavy metals, make tumor cells thrive, and make it more susceptible to fatigue and illness.

An acidic pH can occur from an acid-forming diet, emotional stress, toxic overload, and/or immune reactions or any process that deprives the cells of oxygen and other nutrients. The body will try to compensate for acidic pH by using alkaline minerals. If the diet does not contain enough minerals to compensate, a build up of acids in the cells will occur.

Most of us aren’t aware of what foods causes an increase of acid vs. alkaline. Having your body in a more alkaline state is what you want. The benefit of having less acid and more alkaline is better health and thus fewer diseases. Think of it this way, when your body is full of acid, it is in a constant state of trying to regain its balance. Your body is open to all kinds of diseases that it cannot fight off because it is at a low. Fatigue, migraines, heartburn, diabetes, Osteoporosis, joint pain, weight gain and obesity, etc. could all be avoided in an alkaline body.

SWIM OR SINK

Think of your body as a fish tank. Imagine the importance of maintaining the integrity of the internal flu ids of the body that we swim in daily. Imagine the fish in this tank are your cells and organ systems bathing in the fluids, which transport food and remove waste. Now imagine I back up my car and put the tailpipe up against the air intake filter supplying oxygen to the water in the tank. The water becomes filled with carbon monoxide lowering the pH, creating and acidic envi­ronment and threatening the health of the (fish), (your cells and organs). What if throw in too much food or the wrong kind of food and the fish are unable to consume or digest it all and the food starts to decompose and putrefy? Toxic waste chemicals build up as the food breaks down, creating more acidic by-products, altering the optimal pH. This is a small example of what we are doing to our internal fluids daily, some of us more than others. We are polluting our internal flu ids with acidic toxins like nicotine, drugs, excessive in take of acid forming foods, acidic beverages and social drugs such as coffee, carbonated beverages and alcohol, which all compromise the delicate balance of pH that maintains homeostasis.


When you give your body foods that have an alkaline base, you promote a healthy environment and your body can fight off the diseases that try to invade it. It takes a commitment on your part to eat the right foods and to eliminate the acid causing foods, but it can be done.


Here are the most important tips to rid your body of that over-acidic state:


-Avoid artificial sweeteners! and also eliminate sugar. Sugar is poison and not only increases your body’s acid levels but it eats away at your brain. I know this is hard to digest but it is true. You can find tons of information supporting why we should eliminate sugar, yet everything on the supermarket shelves has sugar. Agave and grade B maple syrup, maple sugar (from dried maple syrup), and date sugar (from dried dates) (all alkaline sweeteners) are great substitutes for processed sugar and honey. If you don’t want to do it for yourself than do it for your children.

-Eat more vegetables that are alkaline. Especially Celery.This is one of the most alkaline foods you can eat. It quickly neutralizes acids. Eat it before, after or during a meal. Celery is so high in water content that is also works as an excellent thirst quencher. Celery is excellent for digestion. Eating more green vegetables will decrease the acidity in your body and make it more alkaline. Vegetables like avocado, asparagus, bell peppers, cucumber, kale, okra, mustard greens, squash, and green beans are just a few to get you started.

-Switch from cow’s milk, to coconut or almond milk. Cows milk has shown to produce an abundance of mucous in the human body. There are also few adults who can metabolize the protein in cow’s milk properly. This protein, casein, is what a cow’s metabolism needs for proper health, not for a human beings health. Also note that most dairy cows are injected with hormones such as the Bovine Growth Hormone to increase their milk production. Many of these hormones have potentially horrific side effects that can be passed on when consumed. Coconut and almond milk are excellent alternatives to dairy. They are well worth trying out.

-Minimize/Avoid processed and refined foods.That means anything made with white flour and white sugar or food coloring. Our bodies were not designed to digest these chemicals. Eliminating processed foods is very challenging to do because we are living in a fast-food society but is it vital to your ability to become less acidic. Remember to shop on the walls of the supermarket and you will stay away from the processed foods. If it is on the shelf unfortunately that means it is processed.

-Eat a grapefruit in the morning wait 15 minutes before ingesting a carb or protein.
Grapefruit, similar to lemons, is also alkalizing when ingested. Some people believe grapefruit to be a miracle fruit and I tend to support that group. Grapefruits have a very high water content and are highly alkalizing. Eat one first thing in the morning, and wait 15 minutes before eating a carbohydrate or protein (one or the other – do not mix). (The 15-minute suggestion is in accordance with proper food combining and allows your system to more easily digest. This recommendation applies to eating any fruit – fruit shouldn’t be combined with any other food type.


-Eliminate consumption of red meat, pork, lamb…substitute chicken, turkey or fresh fish in small quantities. Red meats, pork and lamb are highly acidic a very low water content, not to mention being hard on the digestive system. If you must have meat, opt for chicken or turkey.

-Drink pure alkaline water. Pure water meaning water that is filtered – the finest choice is an alkaline ionization unit. Alkaline water means water with a pH over 7.5. Alkaline water adds oxygen to your water and helps to neutralize acids. A simple way to alkalize your water is with a dash of baking soda. There are also wonderful alkalizing agents you can purchase to buffer and alkalize the water.There are several companies that sells these ionic water systems. For example, you can try the pH ion booster that www.phionbalance.com offer.

-Drink a top quality super green supplement. Organic super greens are known to be some of the most nutrient dense foods on the planet. They infuse the body with easily absorbed vitamins, minerals, amino acids chlorophyll, enzymes, phytonutients and alkaline salts that help neutralize acids in the blood and tissues.

Be aware that a food's acid or alkaline-forming tendency in the body has nothing to do with the actual pH of the food itself. For example, lemons are very acidic, however the end-products they produce after digestion and assimilation are alkaline so lemons are alkaline-forming in the body. Likewise, meat will test alkaline before digestion but it leaves acidic residue in the body so, like nearly all animal products, meat is classified as acid-forming.





It is recommended that you test your pH levels to determine if your body's pH needs immediate attention. By using pH test strips (Litmus Paper), you can determine your pH factor quickly and easily in the privacy of your own home. The best time to test your pH is about one hour before a meal and two hours after a meal.

For many people, these secrets represent a huge life change. I urge you to educate yourself on alkalinity and the pH balance. I highly recommend Christopher Vasey's Book: "The Acid-Alkaline Diet for Optimum Health".

10 Foods that help reduce stress

Reducing stress might be as easy as eating the right foods.

How you feel can be directly related to what you eat. If you frequently feel stressed out, it is tempting to grab refined carbohydrates, otherwise known as comfort foods, and eat them in unhealthy quantities. Instead of reaching for a pint of premium chocolate ice cream, try changing your diet to include some of the foods below, and see if your stress level decreases. Chances are, when you add in these vitamin powerhouses, you will feel a difference.

1. Blueberries
Besides having been identified as one of the healthiest foods around, blueberries are very high in vitamin C, which has been shown to give the body added reserves to help it deal with high levels of stress. Also, blueberries contain a high amount of fiber, which helps regulate blood sugar levels. Blood sugar levels that fluctuate too much are a major contributor to stress for some people.

2. Low fat or skim milk
Milk is very high in calcium and B vitamins, which help to build your bones and protect nerve health. It is also high in protein, and protein also helps blood sugar to stay stabilized. Try mixing some milk, a sweetener and some frozen blueberries in the blender for a healthy pick-me-up that is super good for you, and an excellent alternative to ice cream!

3.Oranges
Oranges are very rich in vitamin C. When you are stressed, your body releases even more free radicals than usual. Vitamin C helps to keep the free radicals in check, and repairs the body. Basically, it helps protect the body from the cumulative effects of stress.


4. Green vegetables
Broccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress. Many vegetables also contain potassium, which is good for our nerves and can calm them. Also, when we eat a diet high in vegetables, we do not feel weighed down by our diet, and it is easier to get stress-reducing exercise.


5.Brown rice
All whole grains, including bulger wheat, quinoa, oats and brown rice contain plenty of B vitamins and also supply serotonin producing carbohydrates that do not spike blood sugar levels. They also contain plenty of healthy fiber.


6. Dried apricots
hese are rich in magnesium, which is a stress-buster. Some people even say that magnesium helps reduce heart palpitations brought on by stress. Magnesium is a natural muscle relaxant as well. Apricots are also high in fiber and vitamin C. Don’t eat too many of them, though, because they also contain quite a bit of fructose, a type of sugar.

7. Turkey
Turkey contains an amino acid called L-Tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect. Chicken is also high in this amino acid. However, don’t eat them fried, or your body will be so busy digesting the fats that you will miss out on the benefit of these foods!

8. Soy
Try adding foods that are made out of soy to your diet, such as soymilk, tofu, tempeh and soy nuts. Soy is high in protein, B vitamins, calcium and magnesium.

9. Sweet potatoes
Sweet potatoes can be particularly stress reducing because they can satisfy the urge we get for carbohydrates and sweets when we are under a great deal of stress. Instead of reaching for a donut, eat one of these instead. They are packed full of beta-carotene and other vitamins, and the fiber helps your body to process the carbohydrates in a slow and steady manner.

10. Water
While technically not a food, it is important to have sufficient water intake, as even a mild state of dehydration can stress your entire body. Keep your nerves steady by staying well hydrated.


As you can see, the foods listed above are not only healthy, but they taste good as well! Next time you crave sweets because of stress, reach for some dried apricots, a sweet potato, or make a blueberry smoothie. Eat other wholesome foods the rest of the time, and eventually, your level of stress will decrease, leaving you less susceptible to unhealthy food cravings.

Reduce stress by getting a massage:
www.therapeutic-hands.com

Massage for Old Injuries

Injuries such as chronic back pain, trick knees, and sticky shoulders are not necessarily something you just have to live with. Massage techniques might hold the key to unlocking this old pain.

Will Massage Help?

The benefits of massage will depend on the extent of the injury, how long ago it occurred, and on the skill of the therapist. Chronic and old injuries often require deeper and more precise treatments with less emphasis on general relaxation and working on the whole body. Massage works best for soft tissue injuries to muscles and tendons and is most effective in releasing adhesions and lengthening muscles that have shortened due to compensatory reactions to the injury. Tight and fibrous muscles not only hurt at the muscle or its tendon, but can also interfere with proper joint movement and cause pain far away from the original injury.

Therapists who perform such work often have specialized names for their work--such as orthopedic massage, Neuromuscular therapy, myofascial release, medical massage, etc.,but many massage therapists utilize an eclectic approach combining the best of the specialties.


It Works!



A recent Consumer Reports article ran the results of a survey of thousands of its readers and reported that massage was equal to chiropractic care in many areas, including back and neck pain. Massage also ranked significantly higher than some other forms of treatment, such as physical therapy or drugs.

If that nagging injury persists, consider booking a massage. Be sure to discuss the injury with your practitioner: How did you receive the injury? Have you reinjured it? And what exactly are your symptoms? Often, the body compensates in one area to protect another that has been traumatized, and this can create new problems.

Discuss the issues with your massage therapist. (Sometimes just talking about old injuries can play a significant role in the healing process.) Together, the two of you can work to determine a treatment plan.


Invest in yourself.
Invest in your health.


Art Riggs

Healing with Aromatherapy

Aromatherapy is one of the oldest methods of holistic healing, equipped to rejuvenate the body, mind and spirit with the use of fragrance or aroma. Aromas or scents have the power to transform our emotion, and heal our bodies. They not only treat our physical bodies, but also elevate our state of mind. Indeed, aromas influence our emotions and behavior.

Today, aromatherapy is one of the most popular of all complementary therapies, offering a wide range of highly effective treatments to both the acute and chronic stages of illness and disease. At the same time, regular use of aromatherapy treatments and home-use products can help to strengthen the immune system, thereby establishing a preventative approach to overall health.

Stress makes you sick

It has long been known that stress accounts for a staggering amount of illness in modern society, and aromatherapy offers one of the finest ways of combating the ravages of stress without having to resort to drugs which can be habit forming and damaging to your health. This is yet another reason that aromatherapists believe taking an holistic approach with aromatherapy promotes positive physical and mental balance.

The holistic healing of Aromatherapy restores and enhances mental, emotional, physical and spiritual health. It is a therapy, which rejuvenates, nourishes and heals. The therapy demonstrates the link between aroma and immune system function that helps to cure many ailments and boost health. Undoubtedly, this therapy is unique and powerful in rendering holistic health through the power of aroma.

Oils – A Natural Remedy for Common Ailments

To ease Muscle and Joint Pain: Marjoram, Rosemary

To soothe Nausea and Stomach discomfort: Chamomile, Peppermint

To relieve Headaches and Mental Strain: Sandalwood, Chamomile

To relieve Stress and Nervous Tension: Black Spruce, Mandarin

For Menstrual Problems, High Blood Pressure, Dyspepsia: Clary Sage

For Asthma, Bronchitis, Coughs, Sinusitis, Colds, Flu: Eucalyptus Oil

For Dermatitis, Ulcers, Wounds Burns, Cuts: Geranium

For Stress Related Conditions: Jasmine

For Rheumatism, Psoriasis, Lumbago, Sciatica: Lavender

Indigestion, Nosebleeds, Mouth Ulcers, Infectious, Warts, Anemia: Lemon

Toothache, Bad Breath, Digestive System disorders, Neuralgia, Scabies, Ringworm: Peppermint

For Skinproblems, Greasy Skin and Hair, Convalescence: Petit Grain

For Arteriosclerosis, Colitis, Dyspepsia, Bronchitis, Gout, Dandruff, Eczema: Rosemary

For Depression, Insomnia, Nervous Tension, Catarrh: Sandalwood

For Bronchitis, Sinusitis, Vaginitis, Cystitis: Tea Tree

The emotions listed below can be gently eased by one or a combination of the following essential oils:

Anxiety: bergamot, cedarwood, clary sage, frankincense, lavender, patchouli, Roman chamomile, rose, sandalwood.

Fatigue, Burnout: basil, ginger, grapefruit, jasmine, lemon, peppermint, rosemary, sandalwood.

Stress: Bergamot, frankincense, geranium, lavender, mandarin, neroli, patchouli, Roman chamomile, ylang ylang.

Anger: Jasmine, neroli, orange, patchouli, petitgrain, Roman chamomile, rose, vetiver, ylang ylang.

Confidence: Cypress, Grapefruit, Rosemary

Depression: Lemon, Orange, Lavender, Ylang Ylang, Manderin, Grapefruit

Grief: Vetiver, Rose, Sandalwood

Happiness and Peace: Ylang Ylang, Rose, Orange

Insecurity: Vetiver


Many pure essential oils need to be diluted, as they can cause irritation when applied directly to the skin. To guarantee safe and correct usage, consult a trained herbalist or practitioner.

Ten tips for a healthy brain

1.Eat the Rainbow

Believe it or not, your brain rusts as you get older. The end result is Alzheimer’s, or as someone called it, “old timer’s disease”. But thankfully, nature has provided the perfect WD-40 lubricant. It is the rainbow of colorful fruits and vegetables – the dark purples of blueberries, the deep reds of pomegranates, the rich green of kale and collards, the bright orange of sweet potatoes. All these colorful foods provide powerful antioxidants. That’s a good thing, because, as a recent study in the Journal of the American Medical Association found, people who ate more dietary antioxidants had 70% less Alzheimer’s and dementia. This is one powerful way to control one of the major causes of all disease – rusting or oxidative stress. Eat 8 – 10 servings (1/2 cup = 1 serving) of these lifesaving colorful fruits and vegetables a day to protect your brain.

2.Fix your Homocystiene

Many Americans are vitamin deficient. We are the most overfed and undernourished country in the world. The meat, sugar, alcohol, coffee and cigarettes we consume in excess all deplete us of critical B vitamins that are needed to keep us healthy. Without adequate amounts of folate, B6 and B12 we are at increased risk for Alzheimer’s, dementia, Parkinson’s, and depression, not to mention heart attacks, strokes, breast, colon, cervical, lung and prostate cancer. If that isn’t enough, women deficient in folate before or during pregnancy are more likely to give birth to children with spinal cord defects and Down’s syndrome. One recent study found those with the highest homocysteine had twice the risk of getting dementia and Alzheimer’s. Thankfully, you can easily fix this. First ask your doctor to check your blood level of homocysteine. The ideal level is less than 9. Most people do well with about 1000 mcg of folic acid (the minimum RDA level is 400 micrograms), 25-50 mg of B6 and 500-1000 mcg of B12. But be sure to recheck your blood level of homocysteine and make sure it is in range. Also cut down on meat, alcohol, caffeine and sugar and increase your intake of beans and dark green leafy vegetables (collards, kale, broccoli, etc.)

3.Cool the Heat

If your brain is aging quickly or your memory impaired your brain is on fire! Many things fan the flames of inflammation – hidden infections, allergens, environmental toxins like mercury and lead, emotional stress, lack of exercise, excess sugar and animal fat and most commonly a fat belly! Those little fat cells in your ever-expanding middle are little factories for inflammation. A blood test, C-reactive protein, is the best way to tell if you are on fire. If your level is greater than 1.0, then you should begin to cool the heat. Start by exercising regularly, finding ways to experience deep relaxation, getting rid of excess sugar and animal fat in your diet, eating anti-inflammatory foods such as wild fish especially sardines and herring, and using anti-inflammatory herbs and spices including ginger, rosemary, turmeric (the yellow spice in curry). You might need your doctor’s help to find hidden allergies (especially from foods like gluten), hidden infections and toxins. Finding the fire and cooling the heat will go a long way not only in preventing dementia, but also heart attacks, cancer and the slowing the aging process.

4.Stop the Sugar

The sugar epidemic (an average of 150 lbs per person per year) is directly responsible for obesity in 2/3 of Americans. Diabetics have four times the risk of getting dementia. Too much sugar leads to high levels of insulin [link to healing / insulin resistance] in your blood. That makes you gain weight around the middle, raises your blood pressure and leads to rusting [prevention / rust] and inflammation [prevention / heat]. So next time you reach for that cookie or soda, just think of what’s happening in your brain. Thankfully this problem can be prevented by eating properly and exercising regularly:

-Avoid the "white menace" - white sugar, white flour and white fat (Crisco or "hydrogenated fat".)
-Eat more fiber
-Eat some protein with every meal.
-Exercise in your target heart zone for 30 to 40 minutes at least 4 times a week

Thankfully you can tell if you are in trouble and have to mend your devilishly sweet ways. Just ask your doctor for a blood test. It is called a glucose tolerance test. Be sure you ask your doctor to measure BOTH glucose AND insulin. Two hours after a sugar drink (we recommend 75-grams of glucose) your blood sugar should be less than 140 and your insulin less than 30. If not, you better quit the sugar and get moving!

5.Chill Out

Dr. Robert Sapolsky, a renowned Stanford neurobiologist, explained the dangers of stress in his book Why Zebra’s Don’t Get Ulcers. The zebras are busy eating grass until a lion starts chasing them. Then they go crazy, running all over the place, until the lion kills a zebra. Then all the other zebras relax and go back to grazing while the lion eats his dinner right next to them. The problem with humans is we don’t discharge our stress by running like crazy or relaxing after a stressful event. We just sit and stew in our stress juices. One of these juices is a hormone called cortisol. Unfortunately, besides causing or contributing to over 95% of all illness, chronic exposure to cortisol shrinks your brain. Dr. Sapolsky has shown that cortisol damages brain cells in the hippocampus - one of our memory centers. We can’t avoid stress, so we must learn to discharge its effects every day. Go to a yoga class, learn tai qi, get a massage, make love, go for a jog, play with your children, take a walk in the woods, watch a sunset, but whatever you do, don’t just stew in your stress juices!

6.Get an Oil Change

Most of your brain is fat – but not the kind that comes from hamburgers or Twinkies. Even though most of us have been taught that fat is BAD, without the right kind of fat our brains can’t function; our memory and thinking become impaired, we get depressed and are even at higher risk for dementia and Parkinson’s.

Studies have shown those who eat excess animal fat or hydrogenated fats (as found in margarine, shortening and processed foods) have a higher risk of dementia. On the other hand, increasing your intake of fish and other sources of omega-3 fatty acids reduce risk. So get an oil change by cutting out "trans" or hydrogenated fats (read labels) and fried foods, and by reducing animal fats from meats and dairy products. Increase your intake of wild fish, sardines, herring, olive oil, nuts, flax and other seeds.

7.Rest Up

Most of us who have pulled an "all nighter", or lost a night’s sleep know how poorly our brain works when deprived of sleep. The trend of super-caffeinated, sleep-deprived Americans is a deadly problem. When we lose sleep, or don’t sleep at regular times, our brain hormones become imbalanced, leading to higher cortisol (one of our stress hormones), and lower growth hormone (a healing and repair hormone).

Over time the stress of sleep deprivation eats away at our brain function. Most of us need more and better sleep. Here are some tips for improved sleep:

Go to bed and wake up at the same time every day and try to get to sleep before midnight .
Try to get at least 7-8 hours of sleep a night.
If you have trouble falling asleep, try a little sleep ritual – Stop your day at least one or two hours before bedtime to wind down. Don’t watch TV or check your email. Take a hot bath with Epsom salt and 10 drops of lavender oil and just soak and relax for 20 minutes.
Try some supplemental magnesium. Magnesium is the relaxation mineral. – up to 300 to 600 mg a day of an absorbable form such as magnesium glycinate.

8.Get Moving

Exercise should no longer be considered a luxury or indulgence. It is THE most important anti-aging medicine known. Not only will it help to prevent Alzheimer’s, but also almost every other age-related disease. It is a natural antioxidant, anti-inflammatory and stress buster. It will also help you sleep better, lower your cholesterol, lower your blood sugar and insulin levels and even improve your sex life! Put it in your appointment book at least 4 times a week – anything goes. Walking, running, swimming, dancing, roller blading – do something, anything, please and you will rapidly see the benefits. Try to do a vigorous cardiovascular workout for 30 to 40 minutes at least four to five times a week in your target heart rate. Your brain will thank you.

9.Clean House

Hidden environmental toxins can put us at risk for premature brain aging and dementia. We know that lead exposure in children lowers IQ and reduces performance. Two recent studies highlighted additional dangers of mercury and lead.

The first showed that those people who had the highest mercury levels were at greater risk for heart attacks, and those with high lead levels had chronic kidney failure. Our brain is also at risk.

It's not just metals, but pesticides, herbicides and dioxins found in our food and water. Household gardening chemicals have been associated with Parkinson’s disease.

But don’t panic - there are things we can do. Here are some suggestions:

-Choose organic plant and animal products
-Drink lots of clean, filtered water - 8 glasses per day.
-Eat detoxifying foods including collards, kale, broccoli, watercress, pomegranate, rosemary, garlic and onions.
-Take saunas and steam baths to promote sweating, which helps to eliminate toxins through the skin.
-Increase your fiber intake to promote healthy elimination. One study found that people who were constipated had a fourfold increased risk of Parkinson’s. So load up on those organic ground flax seeds (1 to 2 tablespoons a day)

10.Use Your Head

The well-known aging nun study showed that nuns using more complex sentence structure and thought patterns were less likely to develop Alzheimer’s as they aged. Many other studies have shown that using your head – whether it is reading, doing crossword puzzles, games or being actively engaged in intellectual pursuits reduces your risk of dementia. So don’t forget to use your head and exercise your brain!

Thanks to Mark Hyman, MD and Mark Liponis, MD for these amazing tips.

The Scoop on Meditation

A Simple Practice with Profound Benefits

People who meditate regularly appear internally and externally five to 10 years younger than their non-meditating peers, according to author Deepak Chopra. That's good news for the estimated 10 million people who practice meditation on an ongoing basis and experience the resulting calm it cultivates.

The rich benefits come from doing something that looks like nothing: Sitting still, being quiet, and breathing deeply. Meditation works simply but profoundly by defusing the onslaughts of life -- a racing mind, busyness, deadlines, commutes, all of which have physiological effects on well-being. Meditation calms the nervous system, decreases metabolic rate, heart rate, and blood pressure, and lowers levels of cholesterol, stress hormones, and free radicals. It also has a direct effect on breathing, slowing and deepening respiration so more oxygen circulates throughout the body. Not only that, meditation is said to lessen feelings of anxiety and depression and improve memory and concentration. And all of this culminates in slowing the aging process, as Chopra notes.

There are many meditation techniques, including focusing on a mantra, a sacred word or phrase, or your breath. But the basic intent of all meditation is focus and attention. And it doesn't take hours a day in an ashram to meditate effectively. Benefits kick in with even a short period of devoted time.

How to begin? Wear comfortable clothes, sit on a cushion or chair with your back straight (think once again, comfort), rest your hands on your legs, let your eyes go soft and out of focus or close them, breathe slowly and deeply, and -- the hardest part -- attempt to empty your mind of thoughts and quiet the internal dialogue. When thoughts flit through your mind, let them pass without judging them and come back to your focus (your mantra, counting, etc.) and breathing.

Meditation is completely free. It requires no special equipment, and is not complicated to learn. It can be practiced anywhere, at any given moment, and it is not time consuming (15-20 min. per day is good). Best of all, meditation has NO negative side effects. Bottom line, there is nothing but positive to be gained from it!

On the Rocks

Are you in need of something to help you relax, relieve muscle tension, or make you forget about your rough day? If so, then a hot stone massage, also known as hot stone therapy, may be the solution you have been looking for. The therapeutic benefits of a hot stone massage have been around for centuries. Ancient cultures and Native Americans used this technique to improve overall mental, spiritual, and physical wellness. Native Americans used hot stones to detoxify and to find harmony and balance. In some European cultures, hot stones or bricks were wrapped in cloth and placed over a person’s injury for relief. In China, hot stone therapy was used as early as 1500 BC as a method for relieving muscle aches and tension. Today, hot stone therapy is used much in the same way as it was centuries ago and for the same benefits. One session can help you to relax, release, and rejuvenate.

The technique provides a deeply relaxing, healing, detoxifying, and, some say, spiritual experience. Typically, the stones are smooth, black rounds of basalt in varying sizes heated in water to temperatures between 125 and 140 degrees. Warm stones encourage the exchange of blood and lymph and provide soothing heat for deep-tissue work. Cold stones are also used to aide with inflammation, moving blood out of the area, and balancing male/female energies. The alternating heat and cold of thermotherapy brings the entire body into the healing process, with a rapid exchange of blood and oxygen and alternating rise and fall of respiration rate as the body seeks homeostasis.









During treatment the stones are anointed with oil, allowing them to slide smoothly over the body releasing tension, stress and emotional fatigue. Also, the hot stones are placed on energy pathways. Some are covered with a towel and positioned to apply steady warmth and pressure along the spine and neck. Others are placed between fingers and toes and on the stomach and forehead -- key spots where energy flow can get blocked. Still others are used almost as an extension of the practitioner's hands to help go deeper into resistant muscle tissue. This requires less effort from the practitioner's own body and delivers healing warmth to the hands, benefiting the therapist, as well as the client.

Hot stone therapy relieves muscle aches and pain. The penetrating heat also helps to relieve pain associated with arthritis. It improves blood circulation keeping your heart healthy. The therapy also helps stimulates the flow of oxygen and nutrients helping your body to detoxify and heal. This helps create a calming effect on the nervous system increasing vitality. The end result is a feeling of overall good health.

Hot stone therapy is a wonderful treat for the body. It is very rewarding with lots of benefits. Hot stone massages can be found at almost every medical spa around the globe. This therapy is also offered at regular day spas and at vacation destination spa resorts. Everyone needs a break from time to time. Taking the time to get a hot stone massage is worth both the time and money. You will be able to relax, release, and rejuvenate. Reconnecting with you is priceless.

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Music Therapy for Stress Relief

Listening to music does wonders to alleviate stress.Research has shown that music has a profound effect on your body and psyche. In fact, there’s a growing field of health care known as "Music Therapy", which uses music to heal. Those who practice music therapy are finding a benefit in using music to help cancer patients, children with ADD, and others, and even hospitals are beginning to use music and music therapy to help with pain management, to help ward off depression, to promote movement, to calm patients, to ease muscle tension, and for many other benefits that music and music therapy can bring. This is not surprising, as music affects the body and mind in many powerful ways.

The following are some of effects of music, which help to explain the effectiveness of music therapy:

•Brain Waves: Research has shown that music with a strong beat can stimulate brainwaves to resonate in sync with the beat, with faster beats bringing sharper concentration and more alert thinking, and a slower tempo promoting a calm, meditative state. Also, research has found that the change in brainwave activity levels that music can bring can also enable the brain to shift speeds more easily on its own as needed, which means that music can bring lasting benefits to your state of mind, even after you’ve stopped listening.

•Breathing and Heart Rate: With alterations in brainwaves comes changes in other bodily functions. Those governed by the autonomic nervous system, such as breathing and heart rate can also be altered by the changes music can bring. This can mean slower breathing, slower heart rate, and an activation of the relaxation response, among other things. This is why music and music therapy can help counteract or prevent the damaging effects of chronic stress, greatly promoting not only relaxation, but health.

•State of Mind: Music can also be used to bring a more positive state of mind, helping to keep depression and anxiety at bay. This can help prevent the stress response from wreaking havoc on the body, and can help keep creativity and optimism levels higher, bringing manyother benefits.

•Other Benefits:Music has also been found to bring many other benefits, such as lowering blood pressure (which can also reduce the risk of stroke and other health problems over time), boost immunity, ease muscle tension, and more. With so many benefits and such profound physical effects, it’s no surprise that so many are seeing music as an important tool to help the body in staying (or becoming) healthy.

If you listen to music that has affirming lyrics you are feeding your brain positive thoughts. This may make music therapy twice as successful. It will surround you with positive energy instead of negative energy. The positive energy should decrease your stress levels.

Our energetic system is affected by the tone of music. This causes a physical reaction to certain sounds and frequencies. No one likes the same type of music. Whatever you choose to listen to should make you feel comfortable. Listen to your emotions. Make sure your nerves feels soothed. That way you'll know if it is a positive type of music for your individual taste. Fast paced beats can speed up your heart rate and cause difficulty in relaxing your mind. Slow beats or rhythms will slow down your thoughts and you will naturally relax.