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| THE TRUTH ABOUT SUNGLASSES - Do I Really Need Them? |
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by Nathan Sauer
Sunglasses are a necessity first, and a fashion accessory second. They are necessary for protection from ultraviolet (UV) and infrared (IR) rays of the sun. Ultraviolet rays affect our eyes, and prolonged exposure can lead to cataracts. Infrared is basically a heat wave that leads to discomfort in the eyes after extended exposure in the sun.
Youngsters and teens are more susceptible to the harmful effects of UV and IR rays. Damage to the cornea, lesions on the eyelids that may become malignant, and wrinkles around the eyes from squinting due to the sun's glare are some of the problems that can occur from prolonged exposure to the sun's rays.
You are more susceptible to UV and IR rays in the mid-day sun, especially during the summer season. Good quality sunglasses can successfully block 99% to 100% of UV rays; however, it should be understood that the cost of a pair of sunglasses is not related to its ability of blocking UV rays. There are several reasonably priced sunglasses that offer excellent UV protection. The lens color does not impact the UV protection ability of sunglasses. Green and gray shades are good for general-purpose use, whereas blue, brown, and amber may alter the perception of color a little. The darkness of a lens should be such that in bright light, your eyes are just about visible.
Sunglasses with polarized lenses are useful for filtering out glare that may be scattered off a shiny surface such as water, snow, and car windshields. These glasses are no more effective against UV rays than glasses with non-polarized lenses but can be very useful if you work in high-glare environments.
Apart from the utilitarian value of sunglasses, they have an undeniable appeal as fashion accessories. Several major fashion brands have their own line of designer sunglasses. Sunglasses are available in several shapes, sizes, and form and they cover a range of looks such as sophisticated chic, sporty, formal, etc.
Along with sunglasses to protect your eyes, always use sunscreen on the exposed skin while stepping out of home, whether in winter or in summer. Sunscreens offer protection against harmful UV rays and minimize the risk of developing a melanoma. Sunscreens are available with different Sun Protection Factor (SPF) values. There are different skin types such as very fair, fair, light, medium, and dark and they all react differently to exposure to sunlight. People with very fair skin burn quickly and they rarely ever get a tan; a dark skin rarely burns and can get tanned easily. If your skin burns easily, you should choose a sunscreen with a high SPF value. The highest value is SPF 50. The bottom line: when you go out in the sun, don't neglect your eyes or skin!
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About the Author
Nathan Sauer recommends custom Oakley sunglasses. |
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| WEBSITE OF THE MONTH! |
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GasBuddy.com gives you current gas prices at all the stations in your neighborhood! It's a great resource to help you save at the pump. |
| TESTIMONIALS & REFERRALS |
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Thank you to all of you who have told us how much A Healing Touch Massage has helped you. We'd love to have you write us a brief note (email is fine) and help us tell others about our work.
Remember our Referral Program: for everyone you refer to us that receives a massage we'll send you a $5.00 certificate toward your next massage. There's no expiration on these and no limit on how many you can earn. You can use them right away or save them up for a special day. |
| DO YOU NEED A LITTLE MOTIVATION? |
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One of Dan's favorite motivational poems has been wonderfully crafted into a flash player presentation complete with beautiful photography and music. The Poem is entitled, Don't Quit. You can view the presentation here. |
| ERGONOMIC EXERCISES |
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by Sharon Stage |
Simple Ways to Relieve Pain and Stress in the Workplace.
If you have noticed that you tend to experience pain in the back, neck, or shoulders while working, you could definitely benefit from learning a few simple ergonomic exercises. Ergonomics can be defined as the study of human mechanics for the purpose of increasing productivity levels, which basically means that it is the science of making you more comfortable! You would be amazed at the effect that ergonomic exercises can have on curing stress and discomfort.
The most common places that employees experience discomfort is in their hands, wrists, shoulders, neck, and upper body. This is due to the fact that so many jobs require prolonged work days spent at desks and workstations that are not always designed with the employee's comfort in mind. By taking frequent breaks and performing these computer exercises every hour, you can break through pain and continue to work productively throughout the day.
Ergonomic Stretches
During your coffee or lunch breaks, be sure to stand up and stretch your legs a bit to get your circulation going. Rotate your wrists and bend your fingers at all of the various joints. Raise your hands above your head to stretch your neck and shoulders, and also consider moving your head side to side and your shoulders up and down. Extend your arms across your body and twist side to side to stretch the upper body. To release muscle tension, consider going on a short walk outside your building. The fresh air should help to invigorate and
recharge your body.
Once you are back at your desk, be sure that you continue to maintain ergonomic posture while you are working. This means that you should not sit in a rigid and uptight position, or lean forward into your screen. If you find it hard to relax while sitting at your desk, consider purchasing one of several ergonomic chairs available at local furniture stores. Keep in mind that the high cost of lost productivity and worker's compensation will quickly offset the cost of a good ergonomically designed chair!
If you regularly use a computer while working, be sure to practice ergonomic mousing, which means that you always keep your mouse at the same height as your keyboard and avoid letting your wrist rest on a cushion. Your forearm should be free to move the mouse in order to relieve stress on your wrist. Also try to keep the mouse right next to the keyboard to allow your forearm to rotate easily between the keyboard and mouse.
Protect Your Health
The most important thing to remember when looking for ways to avoid or relieve pain throughout the work day is to schedule regular breaks away from your desk. Plan on getting up and moving around every hour or so, and also adjusting your posture frequently while seated. By following these simple ergonomic guidelines, you can ensure your health while at the work place, as well as relieve stress and tension throughout the day.
Editor's note: At A Healing Touch Massage we can assist you with specific ergonomic exercises for the workplace. Instruction for one or for groups is available.
______________ About the Author
Sharon Stage is Marketing Manager at Ergoworks an ergonomic exercise training and office occupational health & safety assessment company.
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 A Healing Touch Massage
A Healing Touch Massage
More than just a name... it's a promise!
Dan O'Clair & Roxie Reimer
480-215-9471 or 602-568-1531
PO Box 3788
Gilbert, AZ 85299
Providing in-home therapeutic massage to the metropolitan Phoenix area since 2003.
Call for an appointment today! |
Thanks for all the great comments on our new format! We've made the text a little darker so that it's easier to read and we will continue to tweak the format in the coming issues.
If the rapid rise in gasoline and food prices has you stressed out, now is the perfect time to get a massage. It has been estimated that nearly all disease, at some level, begins with uncontrolled stress. Massage on the other hand, in innumerable studies, has been shown to reduce stress and aid in relaxation. When it comes to surviving in these economically challenging times, maintaining our health through stress reduction has got to stay at the top of our priority list.
Massage will reduce stress, activate the relaxation response (That's why some of you fall asleep during your massage--it's a good thing!), reduce hypertension (High blood pressure, for those of you who don't have it!), help relieve muscle tension and stiffness, provide greater joint flexibility and range of motion, promote deeper and easier breathing, improve circulation of blood and movement of lymph fluids (Essentially strengthening our immune system and aiding our body in removal of toxins), help relieve tension-related headaches, improve posture, promote a relaxed state of mental alertness, improve our ability to monitor stress signals and respond appropriately (Have you ever way over-reacted to something and wondered why? Maybe it was stress!),
enhance our capacity for calm thinking and creativity, enhance a feeling of well-being, and reduce levels of anxiety.
And remember, we come to you! That means no added expense of driving to receive a massage or fighting the traffic when you're done. There's never been a better time than right now to call and schedule an appointment! |
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| What Do You Know About the B Vitamins? |
by Emilia Klapp, R.D., B.S.
Despite supplement advertisements that claim otherwise, vitamins do not provide the body with fuel for energy. Only carbohydrates, fats and proteins are used for fuel. But because B vitamins help the body use that fuel, it is true that without B vitamins the body would lack energy.
The B vitamins have common dietetic sources such as whole grains, legumes, eggs, dairy products, meat, meat organs, fish and yeast. They are soluble in water and are quickly assimilated by our body. Since they are also eliminated through the urine, we have to ingest them in a daily basis through our diet.
These vitamins perform many functions in our body; they are in charge of carrying out physical and chemical processes that keep us alive and healthy. Within this group we find:
B1 - Thiamin
Its function is fundamental for proper digestion of food, and to process carbohydrate. We find it in meat, egg yolk, yeast, legumes (dry beans, lentils and garbanzos) and whole grains.
Lack of this vitamin produces lesions in the nervous system which depends in part on the absorption of carbohydrate; it can contribute to cardiovascular disease and may cause gastrointestinal lesions.
Alcohol impairs thiamin absorption and enhances thiamin excretion in the urine. An estimated four out of five alcoholics are thiamin deficient. Prolonged thiamin deficiency can result in the disease beriberi, which was first observed in East Asia when the custom of polishing rice became widespread. Rice provided 80% of the energy intake for the people of that area and rice germ and bran were their principal source of thiamin.
B2 - Riboflavin
This vitamin is part of the energy metabolism as well as of the formation of certain enzymes that prevent inflammation in the mouth, tongue, skin, eyes and gastrointestinal tract. Thus, B2 is essential in the metabolism of cells and the maintenance of a healthy skin, mucous membranes and eyes. We can find it in meat, dairy products, whole grains and dark green vegetables.
B3 - Niacin
Known as been the vitamin administered in cases of intoxication such as the one produced by alcohol, this vitamin has also a very important role in the nervous system and digestive tract functions. It is also part of the production of sexual hormones and in maintaining a healthy skin.
B3 is found in meat, meat organs, poultry, fish, yeast, legumes, dairy products, eggs and whole grains. A serious lack of this vitamin causes significant damage in our tissues. Pellagra is the characteristic disease caused by a lack of B3.
B5 - Pantothenic Acid
This vitamin has a main role in the absorption of carbohydrates, protein, and lipids (fats). It participates in the synthesis of iron and in the formation of insulin. A deficiency of this vitamin causes headaches, vomiting, cramps and tingling in arms and legs. This circumstance however is unusual because this vitamin is found in all vegetable and animal tissues.
B6 - Pyridoxine
Vitamin B6 is part of the metabolism of protein and amino acids, the production of hemoglobin which is in charge of transporting oxygen to our cells as well as the equilibrium of sodium and potassium.
It is found in all foods already mentioned as a general source of the B vitamins. Lack of B6 can cause, among other things, dermatitis, slow growth in children, fatty liver, anemia, insomnia, fatigue, depression, irritability, apathy.
B9 - Folic Acid
Folic acid is of the utmost importance in cell division (growing) and the formation of red cells. Its role is extremely important because it participates in the synthesis of our DNA components which are fundamental for cells to form so as to enable our body to develop and live.
It is found mainly in dark green vegetables, liver, legumes, seeds, and whole grains. Lack of this vitamin can cause a kind of anemia that when it happens in children, it can lower their resistance to illnesses and cause difficulties in their growing.
Several research studies have confirmed the importance of folic acid in reducing the risks or neural tube defects. The brain and spinal cord develop from the neural tube, and defects in its orderly formation during the early weeks of pregnancy may result in various central nervous system disorders and death.
B12 - Cobalamin
As well as folic acid, B12 has as its main functions the formation and maturation or red blood cells. It also participates in the maintenance and proper functioning of the nervous system cells. This vitamin is necessary to maintain the energy reserve in our muscles.
B12 is only found in animal products - meat, poultry, fish, shellfish, eggs, dairy products and fortified cereals. Lack of this vitamin causes pernicious anemia (problems with the formation of red blood cells) and the loss of myelin in the nervous cells. A deficiency of B12 can cause mental disorders.
Many times it is difficult to tell which vitamin is performing which function because the presence or absence of one affects another's absorption, metabolism and excretion. In fact, these vitamins depend on each other to function optimally; a deficiency of any of them creates multiple problems. Fortunately, a variety of foods from each of the food groups will provide an adequate supply of all the B vitamins.
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About the author
Emilia Klapp has a degree in Nutrition Science and is a Registered Dietitian. With her new book, "Your Heart Needs the Mediterranean Diet", she has helped many people just like you reduce the risk of heart disease and lose weight at the same time. For more information on the book and to receive a FREE especial report on the "Top 10 Mediterranean Curative Ingredients" go to: http://www.MediterraneanHeart.com.
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| BESIDES MASSAGE: The Top 10 Ways to Relax |
by Konstantin Koss
 The body follows what the mind conceives. The condition of the mind often affects how the body performs, which explains why people who are stressed often suffer from accelerated aging and health problems. There are techniques that can help avoid or at least minimize stress. Follow these top 10 ways to relax and give your mind and body a good break.
1. Learn to breathe.
Breathing comes unconsciously, which sometimes encourages us to take it for granted. Several times a day, when you feel stress coming on or you feel tired and unenthusiastic, do a few deep breathing exercises. Here's how:
Sit or stand with your spine straight and stretched slightly. Then slowly take a breath at a slow count of 3 and exhale just as slowly. Allow your lungs to expand as you take in the air and empty it as you breathe out. If it helps to close your eyes, then do so. Fresh oxygen helps enliven your blood and the slow breathing encourages you to sit or stand still for a moment.
2. Stretch.
Another way to relax is slow stretching. Whether you're standing or seated, always keep your spine straight and allow both of your arms to dangle loosely at your side. Feet should be flat on the floor and relaxed.
Slowly raise your arms high, as if you're reaching for the ceiling and slowly raise yourself on the ball of your feet. Follow the movement of your hands with your eyes so that your head can tilt back. Hold this position for a count of 10 and then slowly bring down your arms.
3. Increase your physical activities.
Or at least get yourself one if you haven't got any up until now. Contrary to what other people think, exercising actually helps you relax afterwards. It cleanses your body of toxins by inducing sweat, increases your blood flow and the flow of oxygen to the brain and it works up your muscles.
Start slowly and gradually build up until you are able to maintain a regular schedule.
4. Watch your diet.
What you eat affects your mood. Another great way to relax is to maintain a diet that is rich in nutrients, such as antioxidants, folate and omega-3 fatty acids. Eat more fruits and vegetables and when you're thirsty, grab a bottle of water and keep away from sodas and flavored drinks.
5. Get enough sound sleep.
Sleep is about quality and not just quantity but in times of stress, it's best to get as much sleep as you can. About 6 to 8 hours should get you the rest you need.
Getting enough sleep is an excellent way to relax. It allows your body to regroup and recover and it eases your mind of other concerns.
6. Use music.
If music works for you, use it. Stick to soft tunes and don't whip out that Metallica CD just yet. Rock music tends to use heavy bass lines, hard percussions and strong lyrics. If you want to relax, turn to soft and easy listening and save those faster tunes for some other time.
7. Turn away from the modern trappings of your life.
Often, the most relaxing things are also the ones that are the most basic. Once a week at least or more often, turn off the TV. Unplug it and keep the remote outside of your reach. Turn off the computer as well.
These two are common sources of distractions. Due to the rapidly changing images and the overflow of information, they can sometimes overload the mind and hinder relaxation. Keep things simple and don't sweat the small, insignificant stuff.
8. Have time to yourself.
A good way to relax is to set aside time for some peace and quiet. What better way to do this than to schedule short vacations for yourself? You don't have to pack your bags or even leave the house - simply close the door, find a nice, quiet place to sit and enjoy your own company.
9. Try yoga or meditation.
Yoga and meditation helps you attain a good body and mind connection. As a result, you're more likely to feel relaxed and refreshed. Try simple yoga steps or learn to meditate a few minutes each day. Do these regularly and you'll find that it will get easier and easier to relax and manage stress when you really need to.
10. Laugh.
Find your sense of humor again. Be with family and friends you can be yourself with. Laughter is one of the best ways to relax and it doesn't have to cost a thing. It also helps you build connections with people in your life who really matter.
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Copyright (c) 2008 Konstantin Koss
Konstantin Koss has worked as an aerobic instructor and trained massage therapist. He resides in Berlin, Germany and is also a certified wellness guide. More information about the various ways to achieve relaxation can be found at the Real Relaxation blog at http://www.realrelaxation.net
Article Source: http://www.ArticleBiz.com |
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We hope that you are enjoying your summer and staying cool inside or by the pool or even up in the mountains. And as always, we look forward to seeing you for your next massage real soon!
A Healing Touch Massage
There's still time to use the Sizzlin' Summer Special coupon below! Schedule now for 2 great massages this summer! |
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