Browsing all entries in Wellness

February 6, 2012 in Healthy Eating, Recipes, Wellness by empoweringwellness

Nature’s Nutritional Wonder – Cruciferous Vegetables

Cruciferous vegetables are powerful foods that can help prevent many forms of cancer, reduce existing cancer tumors, and aid in the prevention of heart disease. Broccoli, cabbage, cauliflower, arugula, kale, and Brussels sprouts all contain isothiocyanates–a group of chemicals that break down carcinogens in the body, helping to metabolize toxins. Studies show that people who eat two to three servings of cruciferous vegetables each week lower their risk of breast cancer, colon cancer, and lung cancer. A National Cancer Institute study found that eating three helpings of crucifers a week dropped prostate cancer risk by 50 percent. The powerful chemicals in these veggies also reduce homocysteine levels, a known precursor to heart disease.

Cruciferous vegetables are low in calories and high in fiber and the chromium found in these foods helps regulate blood sugar and insulin function, key factors in keeping diabetes at bay. Even with all the benefits that crucifers provide, many people refuse to eat them because of their strong taste. But a little creativity can go a long way in making these wonderful foods palatable: try cream of broccoli soup, cauliflower au gratin, stuffed cabbage, or the recipe below–the possibilities are endless.

Brussels Sprouts For the Meat-and-Potatoes Eater

• 1 pound fresh Brussels sprouts, washed, stems trimmed, and outer leaves removed
• 1 tablespoon extra virgin olive oil
• 2 tablespoons unsalted butter
• 3 tablespoons cider vinegar
• 1/4 cup grated Parmesan cheese
• Salt and pepper, to taste

Thinly slice Brussels sprouts, either in a food processor fitted with a slicing blade, or by hand. Heat a heavy, nonstick skillet. Add olive oil and butter, swirling the pan so that the butter melts. Sautee sliced Brussels sprouts for 5 minutes. Add cider vinegar and grated Parmesan, stirring briefly to incorporate. Add salt and freshly ground black pepper to taste. Serves four–who will all be healthier for it!

February 2, 2012 in Wellness by empoweringwellness

Want to avoid colds and flu? Wash your hands!

My clients often say to me, “You rarely ever get sick! What do you do to stay healthy all of the time?”

The answer is actually pretty simple. I wash my hands. A lot! Of course, I always wash them before and after working on clients. But, I wash them throughout the day when I am not seeing clients too. Hare are some of the benefits of keeping your hands clean!

How to do it and why it helps
You know that washing your hands is important, but studies suggest that washing frequently and thoroughly can help keep you, and the people you come in contact with, healthier.

Clean and Healthy
Researchers in Denmark instructed students to wash their hands three times a day. According to the study, which was published in the American Journal of Infection Control (August 2011), the children that learned new habits significantly reduced their amount of absences due to illness.

Sanitizers or Soap?
A study by the American College of Preventive Medicine showed that alcohol-based hand sanitizers are less effective than soap at preventing outbreaks of norovirus in long-term care facilities.

The Centers for Disease Control and Prevention (CDC) recommends using these sanitizers with at least 60 percent alcohol. Here is some more hand-washing advice from the CDC:

When Should You Wash Your Hands?

- Before, during, and after preparing food and before eating
- Before and after caring for someone who is sick
- Before and after treating a cut
- After using the toilet or changing diapers
- After blowing your nose, coughing, or sneezing
- After touching an animal or animal waste
- After touching garbageo or taking out the trash

What Is the Right Way to Wash Your Hands?

Wet your hands with clean, running water and apply soap.

- Rub your hands together to make lather, then scrub the entire hand.
- Don’t forget the backs of your hands, between your fingers, and under your nails.
- Continue for at least 20 seconds.
- Rinse your hands well under running water.
- Dry your hands using a clean towel or air-dry them.

January 23, 2012 in Emotional Healing, featured, Wellness by empoweringwellness

Learning to Tango

I was walking with my wife and our dogs the other day when we passed the local fire station. There was a young firefighter / EMT outside and when she saw us with our dogs, she called out to us, “Come on over! We have dog biscuits.”

Our dogs love walking near the local fire station. The crews who work there are all very dog friendly, and rarely a visit goes by without our dogs getting some sort of treat. The other day was no different.

As we continued our walk, I mentioned to my wife that “if I had it to do over all again, I would seriously consider becoming a firefighter / EMT.” My wife asked me why, and I said something about how I thought it was a really cool profession and that they get to drive really big, cool trucks!

After we returned home, I tweeted the following from my Twitter account, “So, if you had to do it all over again, what would you do differently? I, for one, would become a fireman / EMT! What about you?”

I received some very interesting answers. My friend Kat replied that she would have loved to have studied abroad when she had the chance. Another person replied that they wish they had become a physical therapist. And yet another said that she wished that she had continued to dance and that she would love to learn to tango.

The tango remark reminded me of one of my favorite film scenes. You know the scene. It is from “Scent of a Woman,” where Al Pacino gives an impromptu tango lesson to Gabrielle Anwar. He asks her why she hasn’t learned to tango and she replies that she is afraid. Afraid of what, Pacino asks? And she replies that she is afraid to make a mistake. Pacino says, “There are no mistakes in the tango.”

There are no mistakes in the tango. I really love that. I think what he means is that when you submit to the seductive power of the tango, you become swept away by it. That seductive power overcomes fear. And when you overcome fear, you are not afraid of making mistakes. As Pacino says, “When you make a mistake in the tango, you get tangled up, and then you tango on!”

Fear of making a mistake is what holds most of us back. It keeps us tongue-tied when we try to learn a foreign language. It prevents us from trying something new or different. It holds us back from reaching our true calling. Fear of making mistakes sabotages our happiness.

My friend Lissa Rankin said to me that I could still become a firefighter if I wanted. She even suggested that the volunteer department in her town would welcome me with open arms, and that they also held the best BBQ party every summer! Now, I love BBQ a lot and it’s quite an incentive, but I do think I am pretty happy with my life right now. When I walked away from the corporate world 8 years ago to become a massage therapist and coach, I knew that I would make mistakes. But instead of fearing mistakes, I actually embraced them. Just like in Pacino’s tango, I knew that those mistakes would become part of my dance and that I would eventually glide through them. I would, as Pacino said, “just tango on!”

I’m very happy with all of the twists and turns my life has taken. I’m grateful for the incredible friends who grace my life every day. I know that on the long and meandering road called life, that I have “gone a long way out of the way, in order to come back a short distance correctly.”

But, I wouldn’t mind driving one of those cool fire trucks one day! And most of all, I really would love to learn to tango. So, I know I will. Someday, very soon.

I hope you enjoy this scene from Scent of a Woman as much as I do! And when you get tangled up in life, just tango on!

Please follow me on Twitter and Facebook!

January 16, 2012 in Wellness by empoweringwellness

A Walking Workout

Having Fun, While Burning More Calories!

Imagine the lone hiker, backpack laden with sleeping bag and bedroll, wielding a well-worn walking stick as she climbs the side of a snow-covered mountain. For centuries, trekkers have used walking sticks, partly as a defense against attacking wildlife, partly to aid in balance, and partly as support on long, arduous climbs. But in recent years, many hikers have replaced the single wooden walking stick with hiking poles.

Held in both hands and used to distribute weight more evenly through the four limbs, wilderness hikers have found poles invaluable for safety, efficiency, and comfort on long hikes. What wilderness hikers have known for some time now is that walking poles are a great way to relieve pressure on knees, ankles, and the back. They encourage better posture and provide a total body workout by engaging the upper body.

Now, hiking poles are showing up in urban areas as fitness walkers discover the benefits they provide. Nordic walking–similar in technique to cross- country skiing–is a great way to get a whole body workout, increase oxygen consumption, and burn more calories than regular walking or even speed walking. This total body workout burns 40 percent more calories and consumes 25 percent more oxygen. Poles can be purchased at most outdoor sporting stores, along with rubber tips for use on paved paths.

Technique
Adjust your poles to approximately 70 percent of your height and loosely secure the straps around your wrists. Hold the poles at an angle behind you so they propel you forward with a slight bend at the elbow. Use an opposite hand-and-heel motion as you walk–right heel strikes as left pole tip contacts the ground. And you’re on your way! Don’t be shy with your poles. Remember: You’re burning 40 percent more calories.

A Guide to Health for 50-something women

This is the fifth in a series of 6 articles on women’s health. In this article I focus on the “fabulous 50′s!”

The fifties – time for initiation into menopause

Menopause is a time in a woman’s life that can be a period of deepening wisdom and inner reflection. Medically, menopause means the ceasing of menstruation. Hormone levels begin to change and the adrenal glands become the primary source of hormonal support.

Some tips to stay healthy in your 50′s

- Increase essential fatty acids such as fish oil and vitamin E

- Take supplements that nourish and support the endocrine glands

- Make sure your diet includes vitamin C, vitamin B5 (best taken in a B-complex formula) and magnesium

Essential Oil Blend for Female Hormonal Balance

- 2 drops of Clary Sage

- 1 drop of Geranium

- 1 drop Ylang Ylang

This is a good blend for menopause discomfort, hot flashes, PMS and general female hormone balance. Clary sage releases dopamine in the brain, and some people experience a joyous almost euphoric response. It balances estrogen and helps balance the central nervous system. Geranium gently stimulates the adrenals, which play an integral part during menopause and hormone fluctuations.

Combine the oils and apply daily to the soles of the feet or to the abdomen.

January 10, 2012 in Aroma Touch Therapy, Energy Work, Essential Oils, Massage Therapy, Wellness, Women's Health by empoweringwellness

Complementary and alternative medicine – some basics

Complementary and alternative medicine (CAM) refers to healing modalities that don’t fall into conventional Western medical philosophy, including bodywork, acupuncture, herbology, homeopathy and mind/body techniques. CAM is becoming a more familiar term as approximately 125 million Americans suffering from chronic illness — arthritis, back pain, hypertension, and depression — look for solutions that conventional medicine can’t provide.

“Complementary” modalities are used together with conventional medicine, such as utilizing aromatherapy to lessen a patient’s discomfort following surgery. “Alternative” modalities are used in place of conventional medicine, such as using herbs to treat stomach upset rather than taking pharmaceuticals. And the merging of alternative and conventional medicine is referred to as “integrative medicine,” connoting the idea of combining the best of both healing philosophies.

CAM is continually gaining the respect of the Western medical system, as indicated by the nearly 100 medical schools now offering courses in alternative therapies. The University of Arizona is an exceptional model of such a school, offering the nation’s only postgraduate, two-year Program in Integrative Medicine (PIM). Founded in 1994, PIM is designed to teach small groups of physicians how to integrate holistic modalities into their practices. These doctors are committed to a fundamental redesign of medical education including such principles as:

- Appropriate use of conventional and alternative methods to facilitate the body’s innate healing response

- Consideration of all factors that influence health, including mind, spirit, and community

- A philosophy that neither rejects conventional medicine nor accepts alternative medicine uncritically

For more information and research about CAM, visit the nonprofit Alternative Medicine Foundation.

January 4, 2012 in Massage Therapy, Wellness, Women's Health by empoweringwellness

Lymphatic Drainage – A Natural Immune System Boost

Lymphatic Drainage Massage Helps Fight Infection.

Does your immune system work overtime? If so, you might want to give it a boost by seeing a massage therapist or bodyworker trained in lymphatic drainage therapy. This technique can boost your immunity by increasing the production of antibodies, stimulating circulation, moving congestion out of the body, and reducing swelling, especially after surgery.

The lymphatic system supports our body’s immune function and involves several organs, glands, and tissues, hundreds of lymph nodes, and a network of vessels. A clear lymph fluid flows through these vessels and carries the metabolic waste (bacteria, dead cells, fats, fluids, proteins, and viruses) to the lymph nodes, where it is filtered. These nodes often swell when we are sick.

The lymphatic drainage techniques used by massage therapists and bodyworkers gently stimulate lymph nodes, help correct swelling and stagnation in those nodes, reduce local fluid retention, boost the overall immune system, and provide relaxation. As an essential tool in the treatment of lymphedema (excess lymphatic fluid), this therapy is often applied postoperatively and can be especially beneficial for breast cancer patients.

Administering this treatment requires advanced training and is performed with gentle, massage-like strokes. There should be no discomfort involved, in fact, you may feel you are hardly being worked on at all.

Aftercare
After your lymphatic drainage treatment, it’s possible you could feel some mild, flu-like symptoms, depending on how much strain your body has been under prior to treatment. This strain may be due to environmental pollutants, medication, and diet. Most people leave a session simply feeling relaxed, but if you don’t feel at the top of your game, drink plenty of water, limit your salt intake, and stay physically active.

Lymphatic drainage is one way to give your wellness a boost in a busy world that makes many demands on your immune system.

I incorporate lymphatic drainage into most of my massage therapy sessions with my clients. Help boost your immune system and schedule a session with me today!

December 30, 2011 in Massage Therapy, Wellness, Women's Health by empoweringwellness

Massage Therapy – A Cornerstone of Health

Why Now, More Than Ever, You Need a Massage – While you may be tempted to trim your wellness budget when economic times are tough, now more than ever, massage should play a role in reducing stress and strengthening the health of Americans.

When you feel your best, you are more likely to be able to face the challenges difficult times present. With greater health and peace of mind, you can face difficulties with poise, clarity of purpose, and strengthened emotional reserves.

Truly, massage is more than a luxury–it’s a vital part of self-care that has a positive ripple effect on us as we work, play, relax, live life, and care for others.

Invest In Yourself, Invest in Those You Love
In economically challenging times, it is vital to invest in preventative health care. The last thing you want is to get sick, have to take time off of work, and pay expensive medical bills. Staying healthy means maintaining your ability to take whatever life has to throw at you. Besides lowering stress levels and, in turn, reducing the risk of stress-related illnesses, massage also boosts immunity, helping you fight colds, flu, and other viral infections.

Here is a sampling of a long list of bodywork benefits:

- Ease anxiety.- Reduce the flow of stress hormones.- Improve sleep.- Boost the immune system.- Build energy levels.- Reduce fatigue.- Foster concentration.- Increase circulation.- Develop self-esteem.- Reduce frequency of headaches.- Release endorphins.

And if you think about it, massage is an excellent value. The price of massage has remained stable in recent years, as the cost of movies, dining out, and sports events has risen. Which of these has the power to improve your health and your outlook on life?

The positive effects of regular massage can have far-reaching effects in many areas of your life.

At Home
Massage therapy will also help families under stress create healthier households with clear-thinking and more relaxed moms and dads. Children are very sensitive and often pick up on tension in a household, parents who are taking care of themselves are more likely to be better caregivers and provide a sense of security to their kids. This goes for caregivers of aging parents and other family members.

At Work
The health benefits of massage can help forestall illnesses and lost work time, especially when you may be asked to produce more with fewer resources. Decision-making skills will be better and your performance is likely to be improved with a clear focus and more energy.

A hint for the boss: Research shows employees exhibit less stress and improved performance when given twice-weekly, 15-minute massages in the office!

For Health Conditions
Those with already existing health conditions can continue to reap benefits in the following ways. And proactively caring for health through massage may help reduce costly doctor visits and use of prescription and over-the-counter medications.

Research shows:
- Massage can reduce sports-related soreness and improve circulation–good to know when you may be exercising more to reduce stress.

- Deep-tissue massage is effective in treating back pain, arthritis, osteoarthritis and fibromyalgia. Fibromyalgia patients receiving massage also have less pain, depression, anxiety, stiffness, fatigue, and sleep problems.

- Massage reduces symptoms of carpal tunnel syndrome.

- Oncology patients show less pain, fatigue, nausea, anxiety and depression following massage therapy.

- Stroke patients show less anxiety and lower blood pressure with massage therapy.

- Massage therapy is effective is reducing postsurgical pain.

- Alzheimer’s patients exhibit reduced pacing, irritability and restlessness after neck and shoulder massage.

- Labor pain. Massage during labor appears to reduce stress and anxiety, relax muscles and help block pain. Some medical professionals believe massage also reduces tearing, shortens labor, reduces the need for medication and shortens hospital stays.

- Preterm babies receiving massage therapy gain more weight and have shorter hospital stays than infants not receiving massage.

- Massage is beneficial in reducing symptoms associated with arthritis, asthma, high blood pressure, and premenstrual syndrome.

There is now a body of research to support the benefits listed above. But there’s no greater testimonial than the person who is a regular receiver of massage. The first-hand experience of bodywork clients largely echo the same sentiment: bodywork enhances quality of life, and the return on your investment is great.

While bodywork feels like a luxurious mini-vacation, and you should by all means enjoy it, there is an actual physical need for massage. Maintaining a regular massage schedule will help you operate at your peak level–whether it be at work, at home, or at play. Invest in yourself, and book a massage today.

December 28, 2011 in Essential Oils, Wellness, Women's Health by empoweringwellness

A Guide to Health for 40-something Women

This is the fourth article in a six part series on women’s health. In today’s post, I include an essential oils formula for adrenal fatigue. During this stage of your life, it’s especially important to maintain hormonal balance and adrenal health is critical.

Your 40′s are full of change.

During this decade, a women begins the transition into perimenopause, the five-ten year period before the onset of menopause. Hormonal shifts such as an excess of estrogen and declining progesterone often lead to unpredictable moods, heavy flow, hot flashes, night sweats, headaches and weight gain.

Tips:

Strengthen the digestive system by adding digestive enzymes and probiotics to your daily regimen
Magnesium, selenium, iodine and vitamin A help improve thyroid function
Regular exercise and proper nutrition are especially important

Essential Oils Blend for Adrenal Fatigue / Burnout

3 drops Pine Needle essential oil
2 Frankincense essential oil
2 drops Pine Bark essential oil

This formula is wonderful for “re-setting” the adrenal/pituitary response. It is best used in a fractionated coconut oil or grapeseed oil base. Pine needle or balsam fir oil is excellent for burnout and exhaustion. Its rejuvenating properties aid in balancing adrenal hormones and have a positive effect on the nearby kidneys. Frankincense helps to regulate the endocrine system by balancing hormones in the body (especially the pituitary and pineal glands.)

Frankincense also oxygenates the brain. Pine bark essential oil acts a restorative to the adrenals and tired bodily systems.

December 27, 2011 in Essential Oils, Wellness, Women's Health by empoweringwellness

A Guide to Health for 30-something women

This is the third article in a series of six articles on women’s health. This article features some specific tips for women in their thirties.

In your 30′s you are feeling more confident in your identity but your body also begins to show subtle signs of aging. Many women in their 30′s are thinking of motherhood or are giving birth fo the first time. This is therefore the time to focus on adopting a healthy diet and balanced lifestyle.

Tips:

Get enough of vitamins A and D, which play a vital role in normal reproduction and fertility
Eat an anti-oxidant rich diet to help fight back breast cancer risk
Maintain an exercise routine
Perform regular, monthly breast self-examination</li>

Essential Oils Formula for Breast Health

This is a very simple blend that may be used daily. Combine essential oils with 1 teaspoon of carrier oil (fractionated coconut oil or grape seed oil work well) and massage into breasts. Don’t forget to massage into the arm pit, as this is where lymph nodes are located.

• 2 drops Geranium Essential Oil
• 2 drops Frankincense Essential Oil

FEATURED POSTS