Boost your happiness with gratitude

How to reap the benefits of thankfulness

Some people consider the ability to be grateful the key to happiness. Focusing on what you do have instead of what you don’t is basic to the experience of joy. Some of the most grateful people are those who have faced death, maybe because they truly understand the gift of simply being alive. Dawn Nelson was a massage therapist working with the frail and dying when she was diagnosed with ovarian cancer. She writes eloquently about gratitude in her book, Making Friends with Cancer.

“If I cannot get out of bed, I can be thankful for the fact that I am able to turn my head, wriggle my toes, feel the smoothness of silk, smell the fragrance of the roses…. The simple act of noticing what one has to be grateful for has tremendous power over the mind. I use this process to get through difficult moments during my cancer treatment and recovery. I use it to shift my mood when I am feeling ‘down’ or to cope with unpleasant tasks.”

Plan a gratitude session.

1. Get comfortable in a quiet place, inside or out. Turn off the TV and computer and don’t answer your phone.

2. Think about what you have to be thankful for, what and who you cherish. 

3. Silently thank people who have done something for you. 

4. Write a personal wish for someone you are grateful for on a peace of paper. Sit quietly, repeating the wish several times. Then burn the paper, watching the smoke dissipate into the atmosphere.

5. Call or email one of those people to thank them.

Practicing gratitude is a simple way to bring more meaning, joy and satisfaction into your daily life.

Make your massage a retreat this fall

5 ways to really unwind

It’s a busy time of year. Remember your body and mind are wired to need breaks from stress. Here are five ideas to help you turn your massage session into a mini-retreat.

1. Schedule your massage sessions ahead. This can help you avoid being overwhelmed by pre-event anxiety or post-event let down.

 

2. If possible, sweat in a sauna or soak in a hot tub or herbal bath before your massage to give your muscles a chance to warm and relax. Afterward, sit or lie quietly in the massage room or other quiet space before reentering the world.

3. Don’t go back to work or run errands. Go home and avoid the computer and telephone. Lie down, listen to music, or do simple activities such as drawing or folding laundry to keep your mind in a dreamy state. 

4. Take a leisurely walk or simply sit by a window with a view of trees, water or a garden. Relax your eyes and focus on the colors and textures of the earthly environment.

5. Before bed the evening after your massage, drink a cup of herb tea such as chamomile or lavender to help you sleep. Sleepytime® is a popular commercial tea many people like to help them get a good night’s rest.

Aromas for the fall and winter

Enjoy seasonal pleasures, reduce stress

Oranges, cinnamon, apples, cloves. Aromas that bring back memories of cool days, family visits, and days spent cooking and feasting. Not only are these evocative scents enough to make a fall day feel cozy, but the aromas of orange, cinnamon and clove can reduce stress when inhaled. Here are two recipes to enjoy this autumn.

Orange Pomanders

The sweet scent of an orange pomander, a traditional Victorian craft, will fill a home with citrus freshness. Cloves can relieve nasal congestion and improve digestion — a bonus around Thanksgiving.

You’ll need unblemished oranges, a pile of large-headed cloves, and a knitting needle or fork for poking holes. Punch holes in the skin of the orange, inserting cloves as you go. Make stripes or cover the orange completely. 

Now place 1 tablespoon each of ground cinnamon, nutmeg, and cloves in a paper bag and mix. Roll the clove studded orange in the ground spices to coat evenly. Leave the pomander in the bag and store in a cool, dry area for 3–5 weeks to dry. Each day, roll it around in the spices. 

When it’s dry, shake off excess spices. Display in a bowl or hang with a pretty ribbon.

Mulled cider

Come in from the cold to the heady aroma of mulled cider. Cinnamon is another spice said to help the digestive system as well as fatigue.

Add cinnamon sticks, cloves and fresh orange slices to a pot of apple cider. Use whole spices, not ground, to avoid cloudy, gritty cider.

Simmer gently for at least 1/2 hour to allow flavors to infuse. Don’t boil it as it can turn spices bitter. You can keep the pot warm for several hours — a crock pot is ideal.

Serve in mugs garnished with an orange slice or cinnamon stick.

Detox: Midway

Today is day 11 of my detoxing program (read the introduction here). I'm halfway through. Excitingly, I finally get to add lean protein! I was thinking about what to make this week, and I actually forgot that I can have chicken and fish now. I kept thinking, "Okay, this would be good, and I can add this protein for Dear Husband." Except, I can have that protein now, too! My chiropractor said I could also have quinoa, the only protein that is complete protein, meaning it has all nine of the essential amino acids that humans need. I'm going to ask her if egg whites are okay.

Mmmmm ... eggs.

I'm also no longer on the "cleansing" supplement. I'm still taking the protein and fiber powders with the smoothies, but now I'm taking five capsules of SP Green Food twice a day (it's made of dried buckwheat and barley juices - not sure how a juice can be dried, but what do I know?). When I checked in with the doctor, I mentioned that I was feeling unsatisfied and hungry, especially in the later evening. I had only been taking two smoothies a day because I was worried it was too much fruit, meaning too many calories. (Not to mention the fact that you can't eat for an hour afterward, and once you eat, you have to wait two hours before having another, so time management with three has been tricksy.) She suggested that I be sure to get in three smoothies, since they were my protein source, and that I blend up veggies, any veggies, like spinach and carrots. She said I could add stevia to sweeten them.

Well, I made a carrot/strawberry smoothie from a recipe from the supplement manufacturer's website. It tasted good, but I don't have a high-performance commercial drink blender, so the raw carrots were chunky and it was a little off-putting. I'm going to try this one again, but with shredded carrot in the hopes that my blender can handle that more easily. I can't bring myself to blend up a veggie smoothie, though. I just don't know what to do. I'm sure I could mine the depths of the Interweb, but I'm scared about what I might find. So I haven't added a third shake, but I'm hoping that won't matter now that I can have three palm-sized servings of chewable protein a day. I had avocado and tomato chunks with a little red onion and chopped capers over spinach with oil olive, fresh lemon juice and fresh ground pepper last night when I had my 9pm hunger attack. That was actually incredibly satisfying. It was delicious and the good fats in the avocado really filled me up. I wish I had thought of that sooner!

I've been eating pretty much only veggies, since I've been using fruit for the smoothies. It's been pretty easy to make sure half of my veggies are raw; I usually have a salad for lunch, cooked veggies for dinner, and raw veggies for snacks. I've also been trying to stick to seasonal bounty when it comes to the fresh food. Eating seasonally is something I started a couple of years ago since it's more eco-friendly (surprising, the aforementioned spinach and tomatoes were found at a local farmer's market - probably the last of them, though). It's usually quite easy, but it's been a little harder with this program since I don't have grains, dairy, nuts, seeds or shellfish to add some variety to my palate. I sometimes feel like I'm eating the same things over and over. Sometimes I feel creative, and sometimes I just don't have the time to think about it. I'm hoping the addition of protein today will also alleviate the perceived boredom.

Things that haven't been happening? I haven't been gassy or bloated. I haven't had any indigestion or discomfort after eating. I have been going to the bathroom a lot, and, um, regularly. But that's good. That means my system is flushing itself of waste. Since I'm putting only good things into my body, it can finally work to get rid of any crap it's accumulated. Points to you if you noticed my puns.

I've also discovered that eating out is difficult. First, you might not find anything that works for you. Secondly, you might find something, but only if you can have substitutions. And some restaurants don't take to that and make sure you know it's a difficult request. It's upsetting because I'm trying to live the healthiest life possible and the overall attitude toward food in this country doesn't jive with mine.

If you have any favorite recipes that would work during this program, please share! And if you know of a delicious veggie smoothie that can easily be made in your standard home kitchen blender, I beg of you, let me know!

Detoxifing!

I've decided to try a detox/purification program. I've always wanted to do it, but most of the detoxing methods I've heard about or seen are something crazy or unappealing. The program I'm on, recommended by my chiropractor, who places emphasis on nutrition and not just adjustments, allows for all the fruits and vegetables I can eat, which is okay by me. The program emphasizes supplements and whole, unprocessed foods, particularly vegetables and fruits, and limits high-calorie refined foods and saturated fats.

I am not allowed to have:
*Alcohol, caffeine, tobacco or other stimulants
*Nuts or seeds
*Dairy
*Grains (with a couple of exceptions)
*Processed or refined foods

What I can eat:
*Unlimited amount of fresh or frozen veggies (nothing canned or dried, organic if possible, and at least half of my veggies should be raw)
*Unlimited amount of fresh or frozen fruits as long as I eat twice as many veggies (again, nothing canned or dried and organic if possible)
*Lentils, brown rice and wild rice (thank goodness!)
*Lean protein, like fish and chicken; I can cook the protein any way I wish, but nothing cured, smoked or preserved in any way (like luncheon meats); my chiropractor said I could have quinoa, too
*High-quality oils like extra virgin olive, coconut, fish, flax seed, grape seed, and real butter (really?! hooray!)
*Water
*Juice, if freshly squeezed; nothing processed or with added sugar

It's a 21-day program. During the first seven days, I'll take three supplements: seven SP Cleanse capsules three times a day(!), SP Complete (protein powder) and Whole Food Fiber. Days 8-21 will continue with the protein and fiber powders, but will switch from SP Cleanse to SP Green Food, five capsules twice a day. The powders I mix into a "shake"; I take fresh or frozen fruits and veggies and blend them into a smoothie to which I add the powders. I should have two or three of these per day. The SP Cleanse capsules are to be taken on an empty stomach or with one of my smoothies. Days 1-10 are also protein-free. You add three palm-size servings a day on day 11.

A serving of supplements

It's not too much of a stretch. The only caffeine I consume is maybe one cup of green or white tea a day. I think I can have caffeine-free herbal tea. I don't smoke, but I do like wine and beer and martinis ... I think I can refrain for a while. I only have a couple of drinks a week anyway. I haven't been drinking milk or eating cereal, but I have been mixing fruit, homemade granola and plain, organic yogurt most mornings. Grains will probably be the hardest for me. I love a cracker or bread-based snack. As for processed or refined foods, my husband and I generally shop the perimeter of the grocery store, only heading down the dried pasta and seltzer aisles. Oh, and blue corn chips and organic salsa aisle.

What I am worried about is timing my meals, snacks and shakes. You can't eat a meal for one hour after having smoothie, and once you have the smoothie, you can't eat a meal for two hours. Plus, I'll miss not having yogurt for a while.

Once the 21 days are up, there is the post-purification program, which follows the suggest meal plan from days 11-21, but allows for the systematic reintroduction of foods that weren't included. It's this part that I'm actually the most excited about. Because you reintroduce things like diary and other grains one at a time, I'll be able to determine how they affect me. And this is supposed to help you reach a "new" normal, "the healthy way you will eat and live from now on."

It's been said that it only takes three weeks to make a habit. I'm hoping that changing the way I eat during this program will help change the way I view what I eat in general, how much I eat and how certain foods make me feel.

To the veggie-copter!

Just a note: Standard Process has not in any way asked me to write about my experience or their products. They have not provided me with supplements for that or any other purpose.

Massage in Autumn

Warm up, release stress, come into balance

As the leaves change color and fall to the ground, this is a good time of year to reflect on what parts of your body and mind are transitioning from the outward ways of summer. Autumn is a time of harvest, a time of gathering up in preparation for winter. It is the beginning of turning inward for reflection.

Seasonal stress
Although seasonal transitions are natural and normal in nature and in our bodies, these changes have their own demands. Modern ways of living also place their stresses on us in the fall. We strive to keep up our yards as the winds blow down the leaves and branches. Kids and adults alike are back to school. We often make up for summer vacation by putting in more hours at work.

These demands can catch up with you, at the same time we become exposed to illnesses that require a vigorous immune system. All of this makes fall a very good time to renew your commitment to self-care. Along with eating well and exercising, remember to schedule your massage.

Ask for what you need
When you come in for your appointment, check in with yourself. Are you a little chilly? Ask for an extra blanket or for the table warmer to be turned up to a toasty temperature. Schedule extra services such as hot stones or warm foot soaks in your sessions. Do essential oils sound appealing? Lemon can boost the immune system, eucalyptus soothes a scratchy throat and rosemary relieves achy muscles.

This fall, enlist the healing qualities of massage as an ally to help you let go of physical and mental strain, and come back into balance in this breezy, changeable season.

Foods for Fall

Protect yourself with pumpkin pie

Orange-colored vegetables such as sweet potatoes, winter squash, pumpkins, carrots, and red and orange peppers echo the colors of changing leaves. They contain an important chemical called beta-carotene. Our intestines turn beta-carotene into vitamin A, which along with vitamins E and C, is a powerful antioxidant.

A nutritional rainbow
Other deeply-colored vegetables like broccoli, beets and spinach add to a nutritional rainbow that acts as a storehouse of these protective chemicals. Antioxidants are important because they apparently counteract molecules that damage body tissues, known as "free radicals." Free radicals are produced naturally by the body, but increase when we are exposed to pollution, certain foods and emotional stress.

Eat for protection
The most richly-colored fruits and vegetables are famous for containing many nutrients that protect against free radicals as well as bacteria, viruses, and toxins. So when choosing fresh foods this fall, look for those that are brightly colored.

Back to School Back Pain

Here is a preview article from my next newsletter. To receive it directly in your email inbox, you can sign up here.
 

Ergonomics for children and grown-ups, too

Pediatricians, physical therapists, and massage therapists are seeing more young patients complaining of back and neck pain. The culprit is often overloaded backpacks.

Backpack weight
According to the American Chiropractic Association, backpack weight is contributing to pain earlier than in previous generations. By 4th or 5th grades, children are packing textbooks and instruments as well as cell phones, iPods and even lap tops.

Backpack guidelines
You can help your child strategize about how to prevent or recover from injury and pain from carrying too much weight.

1. Limit backpack weight to 15% of your child's weight. If your child weighs 75 pounds, the maximum backpack weight should be 10 pounds. If 125 pounds, your child should carry 18 pounds or less.

2. Use a backpack with wide straps, and wear it on both shoulders.

3. Only pack what is necessary. Maybe they don't need to carry all their books every day.

4. If they have a locker, they can leave the books they aren't using until needed. If they don't have one, could they get a second copy of textbooks to leave at home?

5. Some children use a pack on wheels.

Adults, too
Grown-ups, you may also be busily moving around -- from home to work to school or gym with a backpack, laptop case or messenger bag slung over your shoulder.

Use the guidelines above to prevent injury and pain as you go about your daily activities this fall.

Are you breathing correctly?

Most people don't breathe correctly. It seems odd, since it's an automatic function that you don't even think about. But therein lies the problem. Most people don't think about how they breathe, and thus they don't breathe correctly at least part of the time.

Breathing with your diaphragm, or belly breathing, maximizes the exchange of oxygen in the lunges. Oxygen is what makes us clear-headed, alert and energized. Most people assume they need to breathe from their chest. This can lead to the tension people feel in their chest, neck, shoulder and upper back, not to mention foggy-headed.

When I tell a client to take a deep, slow breath, I pay attention to how and where they are doing it. If they inhale quickly and sharply with their chest, I encourage them to try again, but by expanding the belly slowly to breathe in, and to contract the belly to push the air back out.

This article goes into further detail about proper breathing. Please check it out and be mindful of your breath!

Self-care on vacation: Five tips to relieve pain and tension on the go

Below is just one of the articles included in my latest bimonthly newsletter. You can sign up for more healthy living ideas at www.stephaniehaddock.com.

From Las Vegas to the national parks, the best vacations should involve more fun than stress. Consider scheduling a massage before you leave in order to have something in place after you get home. While you are out on the road, in the air or on the trail, here are four ways to work out tension.

For your neck and back

Your neck and back may need attention when you are away. Try these stretches at least 3 times a day for the best benefit. You can even do these on a plane or in the car.

1. Release your neck and shoulders. Sit straight. Inhale and squeeze your shoulders up toward your ears. Hold tightly for several seconds and relax as you exhale. Repeat.

2. Relieve back pain. Sit with your back straight. Pull your right knee toward you. Hold for 10 seconds. Release. Switch legs and repeat. Do this sequence 3 times.

Relieve foot pain

Whether you're walking in the woods or in the city, your feet and legs can take a beating. Here are two ways to revive them with water.

1. Bring along favorite essential oils such as lavender, peppermint and/or lemon. If you can buy Epsom or sea salts, add them plus 2 or 3 drops of essential oil to a basin or bathtub of very warm water. Soak for 20 minutes and dry your feet briskly with a towel.

2. If your feet get hot and achy when you are out hiking, biking or running, stop and plunge your feet in a cold stream or lake for as long as you can take. Afterward, let them dry in the sun and give each of them a quick massage.

Epic FAIL: "The View" and Elisabeth Hasselbeck

I saw something today that made my mouth drop and my blood boil. It was a clip from "The View", an unfortunately popular television show that tends to influence its audience.

In it, the hosts and their guests begin to discuss Al Gore's alleged behavior with a Portland, Oregon massage therapist. It quickly turns into a gossip fest about how this one massage led to the break-up of Gore's marriage before quickly turning into a defamation of the massage therapy profession.

Misconceptions like this keep members of the public from trying massage and seeing for themselves just what massage therapy is all about. It also keeps health insurance companies from covering sessions, despite their therapeutic nature that can actually prevent larger insurance payouts.

It also has political ramifications. It leads to things like this:

... the Zoning Committee in Chicago is voting on an ordinance to require that massage establishments only be allowed in areas that are zoned B-3, which means limited to industrial use, heavy commercial use, and taverns.

This amendment was introduced by Alderman Ray Suarez, who feels that by prohibiting massage therapists from operating in retail areas and neighborhoods, that he is somehow fighting prostitution.  His heart may be in the right place, but this misguided notion will not accomplish anything except to penalize legitimate massage therapists. (Laura Allen 4/18/2010)

In short, a legitimate massage therapist isn't going to seem so legitimate if his or her practice is in between a warehouse and a bar.

Recently, there was also this guilty-by-association law in New York state and this proposition in California to have the police, and not a board of professional massage therapists and members of the public, regulate MTs.

If you believe in the healing benefits of massage as a preventative and remedial health and wellness profession, whose professionals take seriously the commitment to help those in pain, please sign this petition and get "The View to make a public apology.

Self-Care for Back Pain: Exercises to Help the Healing Process

Spotted on the Galactic Interweb! I wanted to share as this is an excellent practical application for back pain care that you can do at home.
~Stephanie 

Original Source:

To Your Health May, 2010 (Vol. 04, Issue 05)

By Marc Heller, DC

When it comes to back pain, your first thoughts may be to take over-the-counter pain medication and rest whenever possible. Two bad options. First, medication is only going to temporarily relieve the pain, if at all, and may be accompanied by various unpleasant side effects attributable to drugs. Second, rest may actually hurt more than help. While you're seeing your chiropractor, there are a few things you can do at home to help the healing process. Believe it or not, it's based on the simple principle of movement.

Whenever I see a patient with back pain, I always ask, "What do you do when you are in pain? What exercises help your pain?" I am continually surprised that very few patients know what self-care to do when they have an acute episode of pain. That includes motivated patients and patients I have seen before and carefully shown the right exercises. Maybe it is because when you hurt, you stop thinking clearly; or maybe it is fear that the pain will get worse. Both are valid excuses. Most of them just rest, ice the area, and use non-steroidal anti-inflammatory drugs (without realizing that NSAIDs actually block healing). Many of them say, "I hurt too much to exercise."

Why Movement Matters
The problem with this is that when you stop moving, when you are still, everything tightens up, circulation slows down, and pain chemicals accumulate in your muscles and joints. It's like waking up after sleeping in a cold room on a lousy mattress with a draft. If you get moving, you'll typically start to feel better.

So, here's the number-one rule to remember: Don't stop moving when you hurt. I know, you are in pain and afraid to move, and sudden movements may cause your back to "grab" or spasm. I am not telling you to ignore the pain. What I am saying is that you need to find movements that will ease your pain. In many cases, the most important thing to do when you hurt is to keep moving. The body often tightens up and limits your motion. If you find a motion that doesn't hurt you, it will probably help you. When you are hurting, you may not be able to do your usual activities, but you must keep moving. Try walking slowly, especially on flat and even ground. Try walking up a hill (you can walk up a hill without walking down, on a treadmill). Try swimming or simple motions in chest-deep water. Try basic pelvic tilts, staying within a pain-free range.

Here are some basic principles. The movement should be pain free (or at least cause minimal pain while being performed). When you have finished doing the exercise, your pain should be somewhat diminished. You should feel that you can move more freely. Your back should feel straighter and less "kinked."

Backward bending is a great exercise when you're suffering from low back pain. Start on the floor or other stable surface (top picture), then slowly raise your upper body up while keeping your lower body stationary (bottom picture). The final step involves extending your arms up (much like a push-up). Basic Exercises for Low Back Pain
Here are two basic examples of self-care exercises that have stood the test of time. Many of my patients have found variations on these and other types of movements that act as "reset" buttons for their typical pain. You are the one living in your body; you are the most likely one to know what is working for you.
Lower back diagnosis is often very difficult and confusing. For the sake of this article, let's divide low back pain exercises into two categories: exercises that make your back feel better when you bend backward, and exercises that make your back feel better when you bring your leg toward your chest.

Backward Bending (extension of the lumbar spine). An exercise called the McKenzie extension is the first thing you should try if you have sciatica (pain running down your leg). If these exercises work, your pain will diminish and may centralize, which is a good thing. Centralize means your pain goes less far down your leg, and you may feel it closer to the spine. Bending backward may not feel good at first, but you should feel better immediately afterward. If you feel worse afterward or the pain goes farther down your leg, stop, as this is not the exercise for you.

How to Do It: Lie face-down on the floor, arms bent at your sides (sort of like a starting push-up posture). Straighten your arms up slowly, lifting your upper body off the floor as you do so.

Your legs and feet should stay on the ground. Hold for 3-5 seconds, then slowly lower your upper body back down. Repeat 10 times, as often as once per hour.

If your pain or restriction is on one side, a variation on McKenzie extension (lying on a raised surface with one leg on the floor, slightly bent) may be more comfortable (keep the elevated leg straight).


Flexion Exercises (bringing the leg toward the chest). People with lower back pain can also feel better with various types of leg flexion, bringing the bent leg toward the chest, or doing contract-relax and then bringing the bent leg toward the chest. These people usually have sacroiliac joint problems. (The SI joints are located on either side of the spine in the lower back.) These are also called Tigny exercises.

How to Do It: Lie on your back with one leg bent and then other flat on the floor. Bring the bent leg up toward the chest. Wrap your arms around the leg and then try to lower it toward the floor for 3-5 seconds, resisting with your arms. Relax, and then pull the bent leg up farther toward the chest. Repeat the entire process three times.

Flexion exercises are another great way to relieve lower back pain. Lie on your back with one leg bent and the other leg flat on the floor. Raise the bent leg toward the chest, wrap your arms around the bent leg, and then try to lower it toward the floor as you resist with your arms. Repeat with the opposite leg. I have included a series of links at the end of this article; the first two go to videos describing the basics of McKenzie extension. The third one goes to an article I wrote describing the basic McKenzie extension exercise, and a couple of other variations. The fourth link goes to Dr. Craig Liebenson's site, LA Sports and Spine, where you can download his article and pictures on McKenzie self-treatment for sciatica. The fifth and sixth links relate to the Tigny flexion exercises, including a one-minute video demonstration.

So, here is the bottom line: When your lower back starts to hurt, find one or more simple movements or exercise that helps. Do the exercise over and over until you are back to normal. If you are not getting better quickly, call your chiropractor.

With that said, please use common sense. Stop immediately is you hurt more during or after doing any exercise. Exercise is not without risks. These or any other exercises may cause pain or injury. As with any exercise program, if at any point during your routine you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. To reduce your risk of injury, consult with your doctor before doing these exercises for the first time, particularly if your pain is new and/or you would like further explanation of how to perform the exercises correctly.

Links to Exercise Demonstrations and More Information

• Video of McKenzie lumbar extension.
• Sciatica self-care, by Dr. George Best, six-minute video.
• "Pain-Relief Exercise: The Lower Back."
• See the McKenzie self-treatment for sciatica; the other exercises are also useful.
• "Sacroiliac Joint Correction - A Different Model." A description of the Don Tigny model of the SI, with pictures of his various exercises.
• Video of flexion exercises.

---

Marc Heller, DC, maintains a chiropractic practice in Ashland, Ore. He is a nationally recognized expert in treating tailbone, sacroiliac and lower back pain.

How to Get the Best Massage

Spotted on the galactic interweb! I wanted to share this - it's sage advice.
~Stephanie 
 

By Susannah Felts
From Health magazine

Massage isn’t just a me-time indulgence. Studies show it reduces stress, boosts immunity, and relieves pain from everyday wear and tear. And in tough times, just 30 minutes on the table (or even 10 minutes in a chair) can go a long way toward working out your kinks—as long as you make sure your needs are met. Here’s how to get your money’s worth.

Find the right therapist
Just as you would with an MD, select a certified massage therapist who meets your specific needs, whether you’re looking to soothe post­mara­thon aches or relieve a stiff neck. General certification in Swedish massage—long, sweeping strokes over the entire body—fits the bill when you’re simply looking to relax. (Swedish is what you’ll get if you ask for a basic massage; Shiatsu, or acupressure, features more targeted finger pressure in specific areas.) Go here to find the most experienced certified massage therapists in your area.

Speak up!
Before the massage begins, mention any areas of your body that are feeling sensitive, tight, painful, or tender (like a knot in your neck or an achy spot in your shoulder); these should be treated with particular care, according to Leena Guptha, an osteopathic doctor, a licensed massage therapist, and past president of the American Massage Therapy Association.
Most massage isn’t painful, though moderate pressure—which studies have found is necessary to provide optimal therapeutic benefits—may feel a little uncomfortable, especially if you’re new to massage. Is the pressure too intense? Don’t be shy. Guptha suggests saying something like, “That really hurts. Can you try something different or skip this area?” A good therapist should welcome (or even ask for) your input.

Pick your products
It’s acceptable to bring your own lotion or oil, especially if you have sensitive skin, a sensitive nose, or a condition like eczema or psoriasis. Another option: Ask the therapist to show you her product stash and discuss the options (many are fragrance-free). “There are dozens available for different types of massage, and your therapist should have a variety to choose from,” Guptha says.

Reschedule if you have a cold
“Postpone your massage if you feel a cold or migraine coming on,” Guptha says. “The massage will stimulate your circulation, which could leave you feeling worse.” If you’re a little stuffy or just find it difficult to breathe when lying face-down, ask to lie on your side. An experienced therapist can perform most techniques this way, or she can work on your upper back, neck, and shoulders while you’re in a sitting position.

Period? No problem
There’s no medical reason to avoid a massage during your period, Guptha says. In fact, it can ease PMS symptoms like cramps and backache. But if you’re worried about heavy bleeding, just wait a few days.

Tips to Help you Fall Asleep

Below is just one of the articles included in my latest bimonthly newsletter. You can sign up for more healthy living ideas at www.stephaniehaddock.com.

Insomnia is a problem for many people, and the worry about not sleeping can become a problem of its own. Occasional insomnia is common and may be a response to excitement or temporary problems. It will do you no harm as long as you remain reasonably energetic when you’re awake. Also, you may not realize that you need less sleep as you get older, and may think you have insomnia when you can’t get the hours you were used to getting.

If you do feel over tired or too tense to relax, try the following tips. If you don’t get results, consult your physician — it’s possible you may be experiencing anxiety or depression.

Don’t work in bed. If the bedroom is used for paying bills or studying, going to bed can become a signal to become active rather than to go to sleep.

Get some exercise every day so your body feels tired at night.

Try a warm bath before bed. Add Epsom salts if you are achy, or 5–10 drops of lavender or chamomile essential oil if you are stressed.

Make sure your bed is comfortable and that you are not too hot or cold.

Avoid alcohol and caffeine in the evening.

Establish a routine, by going to bed close to the same time every night.

If you aren’t sleeping, get out of bed and stay up until you are tired. The next morning get up at your normal time and try to make it through the day without napping.

A snack before bed helps many people, but a big meal may keep you up as your digestive system works overtime.

Use relaxation techniques such as slow abdominal breathing. Before bed, sit in a comfortable position and breathe slowly, concentrating on filling your belly like a balloon. Continue for up to 5 minutes at a time, but stop if you get dizzy.

Try some gentle floor stretches before bed. Lying down with your feet on the floor and your knees up, lower your knees from side to side. Come back to center, and tilt your pelvis forward and back several times. Slowly turn your head from side to side. Stretch gently and slowly anywhere you feel tight.

Get bodywork. Bodywork can relieve persistent muscle tension. This can help you feel deeply relaxed, and can improve the quality of your sleep the evening of a session and in the following days.

Four Tips to Prevent Back Pain

Spotted on the galactic interweb! I wanted to share this - it's very sage advice.
~Stephanie 


by Nicole Cutler, L.Ac.
original source

1. Take Frequent Chair Breaks - Even though most people's work and study schedules relegate them to a chair for most of the day, the torso was not designed to be static for five or more hours at a time. According to Andre Panagos, MD, a physiatrist specializing in sports medicine and co-director of the New York Presbyterian Hospital Spine Center, "Prolonged sitting inactivates the core muscles, which are responsible for supporting the back." Taking breaks every 20 to 30 minutes gives muscles a chance to relax and releases unnecessary tension around the joints. Taking a few moments to stretch and twist the torso to invigorate circulation, then lying down with the knees bent will help relax back muscles.

2. Lift Correctly - Even though it can injure the back, many of us forget to check our body mechanics while lifting things. Remember these pointers to make sure you lift correctly: first, stretch your legs and back, begin close to the object, stand with your feet apart with one foot slightly in front of the other for greater stability, bend your knees and squat, lift straight up without twisting or bending the torso and bring the object close to the body.

3. Quit Smoking - Adding to the long list of reasons to stop smoking, cigarettes also contribute to back pain. Nicotine blocks the transport of oxygen and important nutrients to the spine's discs. Starved of oxygen, the discs are less able to repair themselves and tend to collapse at a much earlier age than is seen in non-smokers. Known as degenerative disc disease, this leading cause of chronic back pain can be prevented by kicking the smoking habit.

4. Exercise the Mid-Section - The health of the back depends on the muscular endurance of the body's core muscles. Exercises that strengthen and stretch the back and abdomen will reduce back injury risk. While a physician or physical therapist should be consulted if a back problem is present, the following types of exercise have helped many strengthen and stretch their core muscles: yoga, pilates and swimming.

Least favorite massage

A client once asked me what my least favorite massage is to give. Of course, not wanting to paint massage in any kind of negative light, my immediate response was, "Oh, I love it all! It doesn't matter to me if the client wants this, that or the other thing ... I'm happy to do any modality I know how to do!"

Then I realized I had only thought about giving massage to a client on a massage table. And I truly don't have a most favorite or least favorite. But, I had forgotten about the massage chair. So after my all-massage-is-so-great-to-give attitude, a few seconds later I added, "Well, I guess, actually, chair massage is my least favorite."

The truth is, giving massage to a client in the chair is different than giving one to a client on the table. You're holding your arms up higher than you might be used to. Your leverage is different. It puts more pressure on your hands. You still use your legs to create pressure, but you have to more actively lean into someone to get deep into the soft tissue. On the other hand, when a client is on a table, you can let gravity do some of the work for you. I find I tire more easily when giving chair massage. I enjoy going to health fairs and expos and giving demo massages in the chair to potential clients, but I find I have to take frequent breaks and am usually more drained after giving 4 hours of chair massage than if I gave 5 or even 6 hours of table massage.

Chair massage is still great, though. From a business perspective, its overhead is low. All you need is the chair. For clients, it's quick and less intimidating to someone who wants bodywork but doesn't want to be undressed and under a sheet. It just tends to wipe me out as a therapist.

A New Look

I've updated the look of my blog. Please tell me what you think. Is there anything you love? Anything you hate?

Reflexology: More than just a foot massage

I am often asked, "What is reflexology?" and that is sometimes followed up with, "Is it just a foot massage?"

The Reflexology Association of Canada defines reflexology as: A natural healing art based on the principle that there are reflexes in the feet, hands and ears and their referral areas within zone related areas, which correspond to every part, gland and organ of the body. Through application of pressure on these reflexes without the use of tools, crèmes or lotions, the feet being the primary area of application, reflexology relieves tension, improves circulation and helps promote the natural function of the related areas of the body. (From "Standards of Practice, Code of Ethics & Code of Conduct." Click to view the document.)

Reflexology seems to be a mystery to most people. My answer to their questions is that reflexology is the belief that the feet (and for some practitioners the hands and ears) mirror the body and that by working the feet, you are, in effect, working the entire body. Reflexologists believe every part of the body from the organs and glands to the spine to the sinuses has a reflex point on the feet and that you can effect these by applying deep pressure to those points. I always say that reflexology is a great modality for anyone who wants to try bodywork but is uncomfortable receiving massage as reflexology is done fully clothed with only your feet exposed and touched.

A brief history
Many civilizations worked on the feet to promote health. It is widely believed that reflexology originated in China about 5000 years ago, but there is evidence that it was also practiced in some form by Egyptians, Russians, Japanese, and Indians. The Cherokee nation of North America practices a form to this day that is passed down to each new generation.

The precursor of modern reflexology was introduced to the United States in 1913 by William H. Fitzgerald, M.D. (1872–1942), an ear, nose, and throat specialist, and his colleague, Dr. Edwin Bowers. Fitzgerald argued that parts of the body correspond to others and that applying pressure in one area had an anesthetic effect on other areas and called it "zone therapy". Bowers would demonstrate this theory by first applying pressure to the point in a person's hand that corresponded with a specific area of the face. Then, he would stick a pin into the same area of that person's actual face without that person feeling any pain.

Reflexology was further developed in the 1930s and 1940s by Eunice D. Ingham (1889–1974), a nurse and physical therapist who used zone therapy on her patients. She concluded that since zones ran throughout the body and could be accessed anywhere, some areas might be more effective than others. Ingham believed that the feet and hands were especially sensitive, and mapped the entire body into "reflexes" on the feet. It was at this time that "zone therapy" was renamed reflexology.

A mirror of the body
Below is a foot reflexology map from the book Feet First: A Guide to Foot Reflexology by Laura Norman. I like Norman's book because the language is simple. Anyone can pick it up and grasp the concept of reflexology and how to give a reflexology treatment, not just bodyworkers or those with a deeper knowledge of anatomy. I also think her maps are clearer than others and more logically laid out, making them easier to remember and follow. (I've found that not all reflexology maps are the same. Some chart the points in very different places. More on that to follow.)

 

See how all of the organs are arranged just as they are in your body? The brain is on the top of the toes, just like it's at the top or your head. The heart is in between the lungs and more left than right. The liver is on the right, the stomach on the left and they are below the diaphragm and above the intestines. There is one kidney on each side, etc. Click here for an interactive map.

The reflex points aren't just on the plantar surface, either. There are points on both medial (inner) and lateral (outer) arches, around the ankles and on the dorsal (top) surface. For example, the medial arch is considered "the spine" of the foot because its curvature mimics that of the spine.

  

Unlike massage, reflexology is not a manipulation of the soft tissue. Rather, the thumbs and fingers are use to apply static pressure. The practitioner may manipulate the foot to flex, rotate, or pivot it onto the thumb or a finger for deeper pressure. When the practitioner finds an area that is tender, they might work that reflex more by taking their thumb and applying pressure all around that area, and from several different directions and angles to be as accurate and effective as possible. It usually takes several sessions for recipients to notice any difference in how they feel if they have a chronic condition. Relaxation and serenity, though, can be achieved immediately.

Also, tender areas do not always mean that something is wrong in the body. Just because someone has a tender heart reflex does not mean they have a heart defect. A tender area could be a foot problem, too, such as a bunion, bruise or scar tissue. Only doctors can diagnose. Reflexologists should only ever tell their clients what they are feeling in their feet, and it is up to the client to seek further attention from a physician. In Norman's book, I think she does a good job of explaining what reflexology is and isn't:

In plain language, it is not a foot massage and it not a medical treatment. First and foremost, reflexologists do no diagnose illness, nor do they practice medicine ... Neither does a reflexologist treat specific diseases. Even though most of my clients tell me what their problems are ... we never proceed as if a reflexology session is going to cure these problems. We spend extra time working the reflex area on the foot that corresponds to the body part that is troubled, but our work cannot be classified as medical treat as such ... reflexology works with subtle energy flows, revitalizing the body so that the natural internal healing mechanisms of the body can do their own work. As a matter of fact, people do attest to better health, even sometimes a marked reduction or even disappearance of the ailment. But it was not the reflexologist nor the session that cured. Only the body cures ... When practiced in conjunction with sound medical advice form your physician, reflexology facilitates healing.

She also encourages her clients to inform their physicians that they are receiving reflexology treatments because a relaxed body functions better. She mentions that she has had diabetic clients who, in consultations with their doctors, where able to reduce their insulin.

So, does it really work?
Reflexology, like any complimentary or alternative practice (CAM), has its detractors. Most doctors think it's New Age Quackary. They don't think any substantial evidence exists that proves efficacy. And, to be honest, it's hard to say, "Oh yes, this works" when different reflexologists or reflexology associations practice different methods and follow different foot or hand maps. Also, reflexology isn't regulated by a governing body. For massage therapy, almost every state has a different board that licenses, registers, or certifies practitioners. I am licensed by the state of Maryland. I cannot practice massage for pay without it. However, if I wanted to practice reflexology and only reflexology, I don't need any such credential.

But, a recent study at the Florence Nightingale School of Nursing and Midwifery, in London, England, set out to determine the effectiveness of reflexology in treating idiopathic constipation in 19 women. The result was 94% believing that their constipation was improved. Regis Philbin tells how Laura Norman saved him from having surgery to remove a kidney stone and helped him relieve a goiter.

And there are boards that provide certification, such as the American Reflexology Certification Board. The ARCB serves to educate the public and provide professional and ethical standards for practitioners. A reflexologist who is certified by the ARCB took an exam to prove their knowledge of the theory and practice of reflexology, lending credibility to what they do.

My answer to the question is that different things works for different people. I believe in massage and chiropractic because they have worked for me personally, but I don't think ear candling works. And I don't think traditional Western medicine always works, either. Medications are constantly discontinued because in the end they do more harm than good. Surgeons have a reputation of always ever recommending surgery, because that's what they do. I think that massage therapists, reflexologists, internists, surgeons, chiropractors and other health related professionals are the same as all other professional fields: some are great at what they do, and some just aren't. If you go to someone who isn't in it because they love it, then your experience will be negative.

If you really want to know if an alternative therapy works, you should try it. Maybe it will. Maybe it won't. They key is to go at it with an impartial mind. If you really, really, really want that reflexology session you are about to receive to clear your sinuses forever, you will convince yourself that it does. If you really, absolutely, no-doubt-about-it believe that the tincture your herbalist made up for you isn't going to do you a lick of good, then it will seem to you that it doesn't. And the same applies to traditional medicine: If you don't think you're going to feel better if you take this or that drug, you probably won't.

The human body is a mystery, and every one responds differently to the outside environment or stimulus. The only way to know what your body likes is through experience. So don't be shy. Put those feet forward and say, "Okay, I'm game!" If anything, your feet will feel great and you'll have a serene, blissful nap.

Chiropractic Care and Massage Therapy

Last fall I wrote a short article on combining chiropractic care and massage therapy for pain relief for a health expo's guidebook. Personally, I am a believer in chiropractic. Professionally, I have seen amazing results for clients who received massage before a chiropractic adjustment. They didn't just get pain relief, they got it quickly. I have also seen clients who have plateaued in their massage treatment quickly take their pain relief to the next level when they added chiropractic care.
 
Millions of people seek chiropractic care or massage therapy to relieve or prevent pain and limited mobility. These two complementary therapies, especially in combination, form a powerful healing approach to relieve pain and increase your body’s mobility and resilience. Over time, they offer an effective way to support your ongoing vitality and well-being.

What is Chiropractic?
Chiropractic is a natural approach to health that is based on the relationship between the nervous system and the function of all the body’s glands, organs and systems.  It recognizes the fact that the human body is a self-healing, self-regulating organism that is inherently designed to be healthy.

The nervous system is the body’s master control system and it holds the key to the body’s ability to heal and express itself. Chiropractors understand that the body is continually striving to achieve a state of balance with its environment. Stressors to the body affect its ability to function optimally, causing weaknesses and imbalances. By finding and correcting these imbalances through chiropractic, the body can be restored to health. Some indicators for chiropractic care are headaches, back pain, athletic injuries, whiplash, carpal tunnel syndrome, shoulder problems, TMJ syndrome, sciatica and more.


What are the benefits of massage?
Throughout human history, massage was used for everything from stiff, painful muscles to chronic disease. In China, medical texts refer to it as early as 3000 B.C.

Today massage therapy is being used by a wide range of people as a pain reliever, antidote to stress, and enhancer of athletic performance.

Recent research has shown that massage lowers blood pressure, increases circulation, relaxes muscles and improves range of motion. What's more, it reduces the effects of stress and can ease the impulse to tighten in response to pain. Because of these results, many people are finding that massage helps them heal faster from injuries and disease.

Studies also demonstrate that the benefits of regular massage tend to accumulate, easing long-term tension, conditioning tissues to help prevent injury, and enhancing your ability to breathe more deeply and relax more fully.


Total well-being is the goal
Chiropractic and massage are compatible holistic therapies that share the goal of your total well-being, not simply an absence of illness. Both offer natural, hands-on, drug-free techniques. They can be used as preventive as well as restorative therapies. Both work to resolve the cause of your pain rather than treat isolated symptoms. Used in combination, massage and chiropractic can help you maintain optimum health by relieving pain and stress and enjoying life to the fullest.

A New Year, An Updated Blog

I'm not one for New Year's resolutions. Resolution fails are so depressing. Why should I risk it?

But, I recognize one area in which I need to improve this year: updating this blog. In the future, I envision posts on Deep Tissue massage, Myofascial Release, Reflexology and more. I also want to share thoughts on the Massage Therapy Body of Knowledge Project, who's mission is to establish what represents the massage therapy profession in terms of information, scope of practice and education, creating consistency in the public view.

Stay tuned and best wishes for a happy, healthy 2010!