By Biray Alsac
Everyone needs a quick pick-me-up now and then, but are we becoming a nation of energy addicts? So it would seem, based on skyrocketing sales of caffeine-infused products. Today’s 24/7 culture, long work hours and poor sleep habits drain stamina and encourage us to guzzle liquid pep to combat daily sluggishness. Energy drinks, with edgy names and catchy slogans, have captured the youth market, igniting sales—and side effects (Seifert et al. 2011).
It's been almost 2 years since we've run a promotion and we've decided it's high time to show you our appreciation for your support! Ricardo's Massage and Bodywork is pleased to announce not only a super special value package option deal, but also a chance to win a Relax and Renew Gift Basket worth more than $500! The basket is perfect for Mother's Day or just to treat yourself or that special someone who could use a little extra spa-like treatment.
Here are the details:
From now until April 26, 2015 you have the following value package options:
3 60-minute massages for $180
5 60-minute massages for $250
10 60-minute massages for $450
These prices reflect an approximate 30% savings (just in time for tax season)!!
On top of this, you will be entered to win the gift basket, which Ricardo will draw for on Friday, May 1. As an added incentive, you will be given an extra chance to win for each package increment you purchase. For example, if you buy the 3-massage package, you'll receive one chance to win. If you purchase the 5-pack, you'll get two chances to win, and if you purchase the 10-pack, you'll receive three chances to win.
What's in this gift basket anyway?
* a "pay it forward" gift certificate for a massage to only be given to someone who has never received one from Ricardo's Massage and Bodywork...
and much, much more!
Ricardo is also offering two additional chances to win. He will also be drawing for:
* One free 60-minute massage (to be used at your discretion)
* A fitness package: one workout video, a self-massage tool and a free introduction personal training session with Ricardo, who is also an ACE-certified Personal Trainer.
Purchase your package now!
Many mind-body movement professionals have encountered clients who have experienced a strong emotional release after holding an extended stretch or after moving the spine through forward, backward and/ or side-bending movements. Some people think these responses are related to fascia, the layer of tissue surrounding muscles, muscle groups, blood vessels and nerves.
Interest in the role of the myofascial system has been rising. Current theories regarding how memories may be stored in fascia—and can later be released—were recently discussed in an editorial in the Journal of Bodywork & Movement Therapies (2014; 18 , 259–65).
Proposed theories include the following:
- Neurofascial memory. Since fascia is well innervated, irritation or injury can trigger tissue remodeling, inflammation and nervous-system sensitization that can evolve into persistent pain in local tissue.
- Fascial memory. Collagen deposited along lines of tension in connective tissue may create a “tensional memory” in the physical fascial structure. Certain chemical substances that are released, particularly after emotional trauma, may alter the collagen structure into a specific shape known as an “emotional scar.”
- Extracellular matrix and tissue memory. This tissue remodeling seems to occur not only in the collagen network but also in elastin fibers and other cells throughout the connective tissues, creating a more durable and long-lasting “memory.”
The editorial author is particularly interested in the role of manual therapy in releasing various types of memories. This is where a good massage therapist who understands how to hold space is so important!
Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by "laying on hands" and is based on the idea that an unseen "life force energy" flows through us and is what causes us to be alive. If one's "life force energy" is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy.
The word Reiki is made of two Japanese words - Rei which means "God's Wisdom or the Higher Power" and Ki which is "life force energy". So Reiki is actually "spiritually guided life force energy."
A treatment feels like a wonderful glowing radiance that flows through and around you. Reiki treats the whole person including body, emotions, mind and spirit creating many beneficial effects that include relaxation and feelings of peace, security and wellbeing. Many have reported miraculous results.
Reiki is a simple, natural and safe method of spiritual healing and self-improvement that everyone can use. It has been effective in helping virtually every known illness and malady and always creates a beneficial effect. It also works in conjunction with all other medical or therapeutic techniques to relieve side effects and promote recovery.
An amazingly simple technique to learn, the ability to use Reiki is not taught in the usual sense, but is transferred to the student during a Reiki class. This ability is passed on during an "attunement" given by a Reiki master and allows the student to tap into an unlimited supply of "life force energy" to improve one's health and enhance the quality of life.
Its use is not dependent on one's intellectual capacity or spiritual development and therefore is available to everyone. It has been successfully taught to thousands of people of all ages and backgrounds.
While Reiki is spiritual in nature, it is not a religion. It has no dogma, and there is nothing you must believe in order to learn and use Reiki. In fact, Reiki is not dependent on belief at all and will work whether you believe in it or not. Because Reiki comes from God, many people find that using Reiki puts them more in touch with the experience of their religion rather than having only an intellectual concept of it.
While Reiki is not a religion, it is still important to live and act in a way that promotes harmony with others. Mikao Usui, the founder of the Reiki system of natural healing, recommended that one practice certain simple ethical ideals to promote peace and harmony, which are nearly universal across all cultures.
During a meditation several years after developing Reiki, Mikao Usui decided to add the Reiki Ideals to the practice of Reiki. The Ideals came in part from the five prinicples of the Meiji emperor of Japan whom Mikao Usui admired. The Ideals were developed to add spiritual balance to Usui Reiki. Their purpose is to help people realize that healing the spirit by consciously deciding to improve oneself is a necessary part of the Reiki healing experience. In order for the Reiki healing energies to have lasting results, the client must accept responsibility for her or his healing and take an active part in it. Therefore, the Usui system of Reiki is more than the use of the Reiki energy. It must also include an active commitment to improve oneself in order for it to be a complete system. The ideals are both guidelines for living a gracious life and virtues worthy of practice for their inherent value.
The secret art of inviting happiness
The miraculous medicine of all diseases
Just for today, do not anger
Do not worry and be filled with gratitude
Devote yourself to your work. Be kind to people.
Every morning and evening, join your hands in prayer.
Pray these words to your heart
and chant these words with your mouth
Usui Reiki Treatment for the improvement of body and mind
The founder , Usui Mikao
Reiki classes are taught all over the country and in many parts of the world.
--International Center for Reiki Training
Please note that I am now offering Reiki session in addition to massage. Please ask about special introductory rates!
Before you make your next important decision, consider enjoying 15 minutes of mindful meditation. People who take such a break are more likely to make smarter choices, according to a study reported inPsychological Science (2014; doi: 10.1177/0956797613503853). “We found that a brief period of mindfulness meditation can encourage people to make more rational decisions by considering the information available in the present moment, while ignoring some of the other concerns that typically exacerbate the ‘sunk cost bias,’” said lead study author Andrew C. Hafenbrack, doctoral candidate at INSEAD, an international graduate business school, in an Association for Science news release.
Sunk cost bias is the tendency to continue to do a behavior based on an initial decision, even when the behavior is not leading to the desired result. "Most people have trouble admitting when they were wrong," said Hafenbrack. "They don't want to feel wasteful or that their initial investment was a loss. Ironically, this kind of thinking often causes people to waste or lose more resources in an attempt to regain their initial investment or try to break even.”
“The debiasing effect of mindfulness meditation in sunk-cost situations was due to a two-step process,” said another study author, Zoe Kinias. “First, meditation reduced how much people focused on the past and future, and this psychological shift led to less negative emotion. The reduced negative emotion then facilitated their ability to let go of sunk costs."
-- by Shirley Archer
Massage therapy is often considered a panacea to minimize or eliminate exercise-related aches, pain and soreness. But is there any truth to these claims?
To answer that question, researchers the University of Illinois at Chicago recruited 36 sedentary young adults who were separated into three groups: exertion-induced muscle injury and massage therapy; exertion-induced muscle injury-only; and massage therapy-only. The individuals in the first two groups were directed to perform a bilateral leg press exercise until soreness was achieved. The exertion-induced injury plus massage group received an immediate post-exercise 30-minute massage on the affected leg. Each participant then rated level of soreness from one to 10, and underwent blood flow measures at 90 minutes, 24, 48 and 72 hours post-exercise.
According to the data, both massage groups experienced increased blood flow throughout the intervention. The non-massage group saw reduced blood flow at 90 minutes, 24 and 48 hours; blood flow was normalized at 72 hours. The exercise plus massage group reported no continued soreness after 90 minutes, whereas the exercise-only group’s soreness lasted 24 hours.
“Our results suggest that massage therapy attenuates impairment of upper extremity endothelial function resulting from lower extremity exertion-induced muscle injury in sedentary young adults,” conclude the researchers.
The study is published in <I>Archives of Physical Medicine and Rehabilitation<I> (2014; doi: http://dx.doi.org/10.1016/j.apmr.2014.02.007).
If you had to choose, would you rather have a client spend 10 minutes more exercising or 10 minutes more preparing food each day?
A study by researchers at The Ohio State University’s College of Public Health suggests that because of the way Americans allot their time, the two may be mutually exclusive. The study found that a 10-minute increase in food preparation time was associated with a lower probability of exercising for 10 more minutes—among both men and women. The finding applied to single and married adults as well as parents and those with no children.
Researchers analyzed nationally available data on more than 112,000 American adults who had reported their activities for the previous 24 hours.
- Sixteen percent of men and 12% of women reported exercising on the previous day.
- On average, men spent almost 17 minutes preparing food, women about 44 minutes.
- For the entire sample of adults, including those who did not exercise, the average time spent exercising was 19 minutes for men and 9 minutes for women.
- In conclusion, the average respondent, male or female, spent less than an hour on both exercise and food preparation on the same day.
By inserting the data into statistical models, the researchers determined that there is a “substitution effect” for American adults who participate in these two time-consuming health behaviors on the same day.
“As the amount of time men and women spend on food preparation increases, the likelihood that those same people will exercise more decreases,” said Rachel Tumin, lead author of the study and a doctoral student in epidemiology at OSU. “The data suggest that one behavior substitutes for the other.
“There’s only so much time in a day. As people try to meet their health goals, there’s a possibility that spending time on one healthy behavior is going to come at the expense of the other,” she said. “I think this highlights the need to always consider the trade-off between ideal and feasible time use for positive health behaviors.”
-- Sandy Todd Webster
These days, when many chefs are sourcing locally and seasonally, and abiding by sustainable practices, they may believe they are cooking healthy meals, says Emmanuel Verstraeten, founder and CEO of SPE Certified® (see related item). “While [sustainability] is an appropriate first step, it is not sufficient to close the loop on delivering nutritionally balanced, great-tasting dishes. What is missing is a culinary approach to nutrition whereby dishes are created to deliver the maximum in nutrient density, while retaining every ounce of deliciousness and taste. This is the piece of the puzzle that SPE Certified so uniquely provides,” he says.
Rather than “demonizing” ingredients such as butter, cream and sugar, SPE Certified challenges chefs to work differently. In fact, the SPE Certified charter doesn’t limit chefs with regard to ingredients; it simply guides them to use certain components in moderation. Bottom line, says Verstraeten, “Our goal is not to eliminate the status quo, but to provide guests with a sustainable, healthy and nutritionally balanced alternative. It’s all about increasing the options available when dining out.” See how SPE Certified’s executive chef Anthony Moraes uses the SPE Certified tenets to build flavor while maintaining health in this month’s recipe.
- 1 1⁄2 C kale, destemmed, tightly packed
- 3⁄4 C walnuts
- 2 cloves garlic
- 1 1⁄2 T lemon juice
- 1⁄2 C Pecorino Romano or Parmigiano Reggiano
- 1⁄3 C olive oil
Recipe key: C = cup; t = teaspoon; T = tablespoon
Blanch kale in boiling, salted water for 30 seconds. Toast walnuts and garlic at 350 degrees Fahrenheit for 5-10 minutes. Add kale, walnuts, lemon juice, cheese and 1 T oil to blender; pulse, then blend at high speed. Makes 12 servings. Drizzle remaining olive oil while blending and add salt.
Per serving: 120 calories; 3 g protein; 2 g carbohydrates; 12 g total fat; 2 g saturated fat; 95 g sodium.
Source: Anthony Moraes, executive chef, SPE Certified