A Cause for Concern

Our environment is making us fat. We drive more, exercise less, eat bigger portions, and consume more liquid calories than ever before. It's that last point that many experts believe is an underappreciated reason for weight gain.

Researchers from the Department of Nutrition at the University of North Carolina examined dietary records of U.S. adults from as far back as 1965 to as recently as 2002. What they found is a cause for concern.

In 1965, only 11.8 percent of the average adult's calories came from beverages. However, that number significantly increased to 21 percent by 2002, largely because of an increase in the consumption of sweetened beverages.

Another problem the researchers noted is the huge increase in available beverage options. We now have energy drinks, sports drinks, sweetened teas, juices supplemented with vitamins and antioxidants, and more sodas than ever before.

A proven way to reduce your calorie intake and risk of weight gain is to eliminate sweetened drinks from your diet. So stick with unsweetened iced tea, water, green tea, and a small amount of coffee each day to quench your thirst. Avoid all sweetened beverages. Unless you are exercising for more than 90 minutes, forget about the Gatorade and stick to plain water.

by Craig Ballantyne

The Marathon Monk

The marathon monks of Japan are a group of Buddhists who push the limits of human endurance in search of a higher plane of spirituality. The ritual followed by these monks is almost beyond belief:

• 1st year: 100 consecutive days of 26.2-mile marathons, beginning at 1:30 a.m., each day after an hour of prayer
• 2nd year: 100 consecutive days of 26.2 mile marathons
• 3rd year: 100 consecutive days of 26.2 mile marathons
• 4th year: 100 consecutive days of 26.2 mile marathons - performed twice
• 5th year: 100 consecutive days of 26.2 mile marathons - performed twice
• On the 700th day, the monks undergo a 9 day fast without food, water, rest or sleep - a mind-boggling feat which would result in certain death for most human beings, before having a short rest of a few weeks and increasing their gruelling schedule
• 6th year: 100 consecutive days of 37.5 mile marathons
• 7th year: 100 days of 52.2 mile marathons and 100 days of 26.2 mile marathons.

Throughout the night they run and pray, stopping at different stations along the way to recite prayers and perform ritual chants. Upon completion of each day's marathon, the monks perform chores such as cleaning the temple and they continue to pray throughout the day, until retiring at 8:00 or 9:00 p.m. The ritual begins again a few hours later. If at any time the monk finds himself physically or mentally unable to complete the 100-day ritual, he is duty-bound to commit suicide by hanging himself with the belt from his robe or through ritual disembowelment.

And you thought the London Marathon was difficult!

Tips on Receiving a massage

SHOWER
Showering just before your massage washes off any salts, minerals or chemicals that could clog pores when mixed with massage lotions or oils.

MINERAL BATH
A Mineral Bath is recommended before a massage for complete relaxation.

IN THE MASSAGE ROOM
You will be able to take your clothes or robe off and cover yourself in privacy. You will be draped with a sheet throughout the service.

TALK WITH YOUR THERAPIST
Before your massage begins, tell your therapist which areas you would like to focus on, and any areas to be avoided. During your massage, let the therapist know if you feel any discomfort. Communication is the key to getting a great massage.

WHAT IS A DEEP TISSUE MASSAGE?
A good massage therapist is eclectic, multi-talented and devoted to giving you a massage that will satisfy your needs. Remember, deep pressure doesn't mean better and receiving a deep therapeutic massage shouldn't cause pain. Please communicate with your therapist to "listen" to your body.

RELAX
Close your eyes and allow your mind and body to quiet. Focus on how you feel. Breath deeply and let tension slip away with each breath. Remember, this time is for you.

If you have never had a professional therapeutic massage before, you could be intimidated by what you do not know or you may not be aware that the successful outcome of your massage session depends largely upon - not only your massage therapist - but also on how you prepare and receive the massage. So what can you do to benefit the most from your experience?

Preparing is about Attitude

First, how do you view taking time out for yourself? Do you view it as being selfish, time better served towards family, or time well spent in caring for oneself? Our views towards our own self wellness stem from our cultural, environmental, or social values. If we feel guilty when we are having a massage, it is counter productive to becoming stress-free and relieving tension. Adjusting our attitude towards our own self-wellness may be the key to unlocking our stress-relief and tension-free self.

Are you worried about nudity? Are you concerned that your therapist will be making judgments regarding your physical appearance? Therapeutic professionals are specially trained to ensure that your personal dignity is maintained throughout the entire treatment. Draping techniques are used that will only uncover the areas of which are being worked - areas that are defined by you. You can undress to the level of your own personal comfort. Your therapist is trained to observe your body's structural and muscular condition, not its physical appearance.

Preparing our Bodies

Considering that the majority of your body's weight is made up primarily of water, water is essential to maintaining your body's well-being and health. A massage will flush toxins from your body's muscles to your lymphatic system, thus requiring that you follow the treatment by drinking water to remove these toxins from your body; how much water depends upon your age, weight, and other such factors.

You should not drink alcohol or use illegal drugs prior to your treatment. These will adversely affect the outcome of your massage. Allowing thirty minutes to an hour between eating and receiving a massage is recommended as your body's digestive system is still actively processing during this time.

If you wear contact lenses, you will not want to wear these during your massage since they will become dry. If you choose to wear your contacts during your treatment, be sure to bring your contact solution to moisturize your contacts after your session.

Removing your jewelry and safely securing them with your belongings is also recommended, this may include body piercing as well. Bring an antiseptic with you if you have a naval or other body piercing to sanitize the area before and after your treatment.

Preparing Your Therapist

Arrive early for your treatment, approximately by ten to 15 minutes, to finish the paperwork that you will need to provide to your therapist. This is the perfect time to discuss any questions and concerns that you may have such as how much clothing to remove, draping procedures, etc. Some massage therapists and spas require that payment be made prior to the treatment session. Gratuities are not included at this time; although it is usual and customary for a 15% - 20% tip.

In a general sense, you will complete paperwork that outlines your consent on the treatment, what treatment will be received, and what areas that you would like to be worked. You will also complete a health history. This health history will help you and your therapist to determine the best massage techniques or modality to use for you. You will need to include any conditions, diseases, medication, vitamins, and past medical procedures that you have had in the past or are currently undergoing so a proper assessment can be made.

There are a few medical conditions that will limit what massage techniques that can be used during your treatment. For instance, a diabetic will not be able to receive a deep tissue massage or another sugar stimulating treatment. Other medical conditions can also negate an individual from even receiving a massage, such as an individual with certain types of immune system or blood disorders. If your medical condition will allow a massage under specific circumstances, it is best than that your health care provider's consent is given in writing to the therapist before a treatment can be received. This consent should comprise of specific details on what areas and techniques can and can not be included in the treatment session. If your treatment will be limited in any way, this will be discussed by your therapist prior to your session.

Since your treatment will take several minutes, it is recommended that you utilize the restroom prior to your treatment.

Receiving the Massage

Finally the moment has arrived for your massage. So what now? Your therapist will direct you to your treatment room where you will receive instructions for your treatment session, such as lying on your stomach on the table, getting in between the linens, etc. Your therapist will leave you to undress.

As you begin your massage, your therapist will give you any additional instructions as required throughout the treatment. Your only job now is to relax, breathe deeply, and concentrate on having a stress-free experience. If the therapist needs to make adjustments to the placement of your limbs, allow the therapist to move them. Not you. This will allow your mind and body to completely rest.

In order to benefit from the massage, you may want to keep conversation to a minimum or if it helps you to relax more, then chat away. Refrain from soliciting advice from your massage therapist on anything not pertaining to your treatment session since he/she is not qualified to provide it. If any conversation is distracting to your primary goal of stress and tension reduction, it is best left for outside the treatment room.

If at any time during the treatment session you are uncomfortable, let your therapist know immediately so the necessary adjustments can be made. If the adjustments do not relieve your uncomfortableness, you have the right to discontinue the massage at any time.

At the end of your treatment, your therapist will again step out of the room for you to dress. If you need assistance, don't hesitate to ask! Before getting off of the table, take a moment to reorient yourself. Your feet may have some residue left on them from the massage oil, cream, or lotion that may make the floor slippery. You can take your time in getting dressed and check around for any forgotten items, especially jewelry and watches. Remember, it is good practice to drink water after your treatment to help flush the toxins from your body.

Tipping is customary for good service. Usually it is approximately between 15 - 20% of the cost of the treatment session. Depending upon the locale, some spas will have an envelope for you to place your tip for your massage therapist. This is also a good time to make your next appointment.

After the Massage

After your massage, you will want to avoid doing anything that is particularly laborious for the next few hours, such as working out. Some individuals may feel sore the next day from their massage depending upon the therapy technique or modality used. If you had any aromatherapy during your session, it may also be advisable to avoid direct sunlight to ward off heat sensitivity and/or sunburn.

Nov 18, 2007Written by Joe Smartly

Fibromyalgia, Breast Cancer & Massage

In a study conducted by the Touch Research Institute (TRI) at the University of Miami on women who had been diagnosed with breast cancer, the women received regular massage therapy (three times a week for five weeks), with 80 percent showing improved immune function.

Another TRI study addressed fibromyalgia (a chronic condition characterized by muscular pain, aching, and/or stiffness and afflicting an estimated 3 – 6 million Americans). A portion of the study group received 30 minute massages twice a week for five weeks. The rheumatologists that evaluated the results determined that this group experienced decreases in pain, fatigue, stiffness and improvements in the quality of sleep.

Why massage?

The most obvious benefit shared by virtually everyone is that a full body massage makes you feel great! The stress-relieving, soothing results are enough for many to include massage as a regular part of their lives. But what of the less obvious benefits?

The first sense to develop is your sense of touch. It’s not surprising when you consider that each square inch of your skin contains roughly 50 nerve endings. With as many as five million total touch receptors in your skin relaying messages on to your brain, your body’s initial response to massage is to relax and de-stimulate. Even a simple touch has been shown to lower blood pressure and reduce the heart rate. Touch can also signal the brain to produce endorphins, your body’s natural pain suppressors.

Going deeper, massage can restore suppleness and strength to your muscles, improving their overall function. It’s the ideal treatment for releasing tension or muscles in spasm and helps to release toxins such as lactic acid (produced by muscle tissue during exercise), as well.

Proper circulation is vital to continued health. Your blood and lymph carry nourishment to the trillions of cells throughout your body and then carry away the waste to be eliminated from the cells. Massage encourages a better exchange of nutrients at the cellular level and more thorough detoxification. Remember, the future "you" is determined by how well your army of cells regenerate themselves, so this is indeed a critical part of remaining healthy.

The nervous system is your communication network, sending messages constantly that determine proper functioning throughout your body. Stress can affect the ability of the nervous system to do its job. The many nerve endings found in the skin and muscles are soothed by massage, and this contributes to keeping your internal lines of communication open and operational.

Massage also aids in maintaining flexibility in your joints, such as the knee, hip, spine, shoulder, and neck. These joints are thoroughfares for nerves, veins and arteries, so their freedom of movement allow energy and blood to flow unimpeded.

So, you can see massage does quite a bit more than just relax you and work out the kinks in a sore back. Since massage has been practiced for thousands of years and is one of the earliest known health treatments known to man, why don’t you hear more about it in today’s society?

In fact, massage today is rapidly growing in popularity and reputation. Besides being misunderstood, massage has had to overcome the reluctance many people have regarding physical contact. Of course, once they experience a therapeutic massage for themselves, most people are hooked.

A 1997 Life magazine article explored some of the research underway regarding the benefits of massage. Undertaken by the Touch Research Institute in Miami, ongoing studies are showing amazing results, as the following quotes indicate:

"...More than 50 TRI studies have shown massage to have positive effects on conditions from colic to hyperactivity to diabetes to migraines — in fact, on every malady TRI has studied thus far. Massage, it seems, helps asthmatics breathe easier, boosts immune function in HIV-positive patients, improves autistic children’s ability to concentrate, lowers anxiety in depressed adolescents...

"...Massage can increase the lymph flow rate. It enhances immune function and lowers levels of (two) stress hormones...

"...Field (the director of TRI) worries that Americans aren’t getting enough touch...At the TRI preschool, teachers encourage ‘positive touch.’ They dole out unlimited hugs, backrubs and shoulder pats...Most of the 40 children, from six months to five years in age, get a daily 15-minute rubdown, which leaves them according to TRI research, more alert, more responsive, able to sleep more deeply..."

As you can see, massage offers more benefits than you may have imagined. Isn’t it good to know that something that feels so great can contribute to your long-term health as well? Let’s work together to help you get the most from your massages — see you at your next appointment!

California Massage

California massage is based on the principle that we are whole, connected to ourselves and to this earth, and deserving of compassionate touch. It is an oil-based massage, which uses long, encompassing strokes, incorporating the entire body, while focusing on the breath to help clients become aware not simply of where, but of how, they hold tension within their body.

Lemon Fresh Scent

Lemon – This oil aids in cleansing organs when added to your bath water or for battling cellulite when mixed with Black Pepper in a carrier oil rubbed onto those problem areas. It helps clear up the grey tone in a smoker's skin. I like it to clean my house by adding it the laundry water or using it to wash floors and walls. After using lemon, everything smells so fresh and really clean.

Put yourself first

When on an airplane, we’re told to put on our own oxygen mask and then put the one for our child. So why don’t we apply the same principle through the rest of our life? Women are particularly at risk for taking care of everyone else and not themselves. At the beginning of the year, after weeks of Christmas eating and drinking too much and exercising less (or not at all!), people invariably think about their health. Many people have a goal to think more about their health through the new year. We know all the right things to do to take care of ourselves, so why don’t we do it?

Neglecting ourselves might be a lifelong habit or one we developed as we got older, due to increased responsibilities. Regardless of the reasons, it is a habit that we must break because if we don’t, our bodies won’t forgive us as we get older. First, as we age, we may find our sleep is disrupted, maybe waking once or twice in a night. We may get numbness in our hands and feet. We may need to stretch as soon as we wake up to ‘get going’. Coffee and alcohol might affect us where they didn’t before, or we just don’t have the energy we once had. We may experience forgetfulness, or feelings of failure or just not ‘doing enough’.

Despite these annoying but ultimately ignorable issues, some people don’t take care of themselves. Why is that? There are many reasons like lack of time or money; even where this isn’t an issue, some don’t take advantage of life-saving habits. If this is you, you need to ask yourself some questions?
Do you think its selfish to take care of yourself? Is it scary to think about your own needs? Do you have trouble asking for what you need? Do you feel guilty taking time out of your day just for you? Is there some payback for me not taking time for me?

It’s a choice really. We need to choose to put ourselves first. If you’re going on a driving holiday, the first thing you do is fill up the gas tank. Mother Teresa said, “to keep the lamp burning, we need to keep putting oil in it”. It’s the same with our bodies. We need to decide to give as much to ourselves as we do to our friends, family, co-workers/boss, kids, the gas station attendant, the paperboy, the dog, the cat, the fish... Why not make a decision, a choice, that once a day, even once a week or once a month to get you started, you take time for yourself. Stop and call the person you’ve been thinking about, go for a hike on one of our gorgeous mountains, take a bath, read a book, meditate or get a massage. This says, “I value myself”.

Once you commit to a regular plan, schedule it in – you’ll feel good, you’ll feel luxurious, maybe even sinful. If you allow yourself, you’ll do it more often.

Balance

Now, I consider my life to be balanced but it wasn’t always like that. I worked too much - a self-proclaimed ‘workaholic’.

In any given month, 58% of Canadians report “overload” associated with their life. This month in particular, is a chaotic month for most. In an already busy life where you balance many roles (including parent, child, co-worker, volunteer), you add parties, planning and shopping for gifts, and year-end duties at work. For some, there is an increased sense of loneliness if you haven’t achieved what you hoped for in this year. Depression is most prevalent during this month. Most people know when they are ‘out of balance’ and that equilibrium is different for everyone. It takes much thought and work to readjust your schedule and your life. Now, I work much less, and have more time for coffee with friends, working out and even the occasional unexpected invitation. When you balance your life with work and lots of fun, the payoff is increased contentment, joy and more energy to do all the things you currently lament about not being able to do.

I subscribe to many newsletters on health and wellness. In one of those emails, I recently did the questionnaire** on life balance. Take the test yourself and see how you do. For each question, mark down whether you agree or disagree.

1. I feel like I have little or no control over my work life
2. I regularly enjoy hobbies or interests outside of work
3. I often feel guilty because I can't make time for everything I want to
4. I frequently feel anxious or upset because of what is happening at work
5. I usually have enough time to spend with my loved ones
6. When I'm at home, I feel relaxed and comfortable
7. I have time to do something just for me every week
8. On most days, I feel overwhelmed and over-committed
9. I rarely lose my temper at work
10. I never use all my allotted vacation days
11. I often feel exhausted - even early in the week
12. Usually, I work through my lunch break
13. I rarely miss out on important family events because of work
14. I frequently think about work when I'm not working
15. My family is frequently upset with me about how much time I spend working

When you’ve finished, count the number of “agree” answers.

What your score means:

0 – 5: Your life is out of balance - you need to make significant changes to find your equilibrium. But you can take control!

6 -10: You’re keeping things under control – but only barely. Now is the time to take action before you’re knocked off balance

11 – 15: You’re on the right track! You’ve been able to achieve work/life balance – now, make sure you protect it.


Top 3 Tips for Staying in Balance

* Turn off your cell phone and leave your laptop at work or at least turn it off by 7 pm.
* Schedule brief breaks for yourself throughout the day
* Schedule a time for yourself once a week where you cannot do any work such as household chores. It must be something fun.


** Reprinted in accordance with the Canadian Mental Health Association

Detoxifying

This summer I went to the beach and a dip in the beautiful sea salt of the Adriatic Sea. I was just thinking about that part of my trip that when I remembered how well I’d slept that week. It’s because I was, without actually thinking about it, detoxing my body.

It is important to detox? In a word, Yes. Our bodies detoxify naturally with about 10% of that process occurring through the skin in conjunction with organs such as the liver, and kidneys. If one of those organs is stressed, you’ll get even less. We live in an environment with many chemicals in our homes, and in the air we breathe, we eat processed foods, and use microwave ovens, not to mention daily use of cell phones, TV's, radio’s and computers and increased levels of stress... This increased toxic load on our bodies means we absorb more than we can naturally get rid of, which may lead to increased rates of cancer or Chronic Fatigue Syndrome.

On vacation I was eating well, drinking lots of water, the sauna-like heat was 40+ degrees daily, the ocean water was bath like, the cold showers couldn’t be cold enough. These are all really good ways to detoxify naturally – but we can’t be on vacation all the time!

Here are six ways to detoxify at home:
Drink warm or hot water with lemon first thing in the morning, before anything else. This will wake up your body and the lemon gently flushes toxins out of your body. As an added bonus this helps keep your blood at an alkaline PH; an acidic body is more likely to get sick.
Foot Pads - these pads have an adhesive backing that you stick to your feet. They encourage self-healing by promoting improved circulation of the blood and lymphatic system and absorb the excess toxins the body throws off. You can also stick these pads on any area of the body where you have pain or a rash, e.g. on the back, at the lungs for a cough, on the legs for itchiness.
Hydrotherapy - Contrasting showers promotes detoxification and strengthens the immune system by increasing the white blood cells. Start with 3-5 minutes of hot water followed by less than a minute of cold water. Repeat at least once, finishing with cold.
Salt Baths - soak in a tub to which you’ve added sea salt. Add one cup of sea salt to your bath and grab a book to read. Salts contain minerals and trace elements that are beneficial to our health
Skin Brushing - stimulates the lymphatic system and white blood cells migrate to the skin, as well as increasing blood circulation. Use gloves or natural bristle brushes, start with the feet and work your way up the body, always brushing towards the heart.
Exercise with yoga, jumping rope or qigong.


Here are three more ways to help your body detoxify outside the home.
Lymphatic Drainage Massage – the lymphatic system is responsible for cleansing soft tissue just under the skin. It’s a network of vessels that carry toxins to your lymph nodes which then break down and purify waste. Some signs that it is overworked are cellulite, puffiness and, mostly, dark circles under the eyes. This type of massage stimulates the lymphatic system to allow it to more effectively do its job.
Foot Baths - An ionizer sits in a footbath with your feet; acting as a conductor it pulls neutralized particles (toxins, heavy metals, etc) out of your body.
Infrared Sauna - Also called Heat Stress Detoxification - there are many powerful reasons to have an infrared sauna. When you sweat, your body eliminates toxins; this is a profound method of eliminating environmental chemicals that are stored in fat cells. Start out for only 15 minutes at 150 degrees. Regular use contributes to as much as a 75% reduction of harmful toxins.