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HEALTHY FOOD OF THE MONTH |
Sweet Potatoes
A nutritional All-Star - one of the best vegetables you can eat.
Sweet potatoes contain unique root storage proteins that have been observed to have significant antioxidant capacities. In one study, these proteins had about one-third the antioxidant activity of glutathione-one of the body's most impressive internally produced antioxidants. Although future studies are needed in this area, count on these root proteins to help explain sweet potatoes' healing properties. Nutritionally, sweet potatoes are an excellent source of vitamin A and a good source of potassium and vitamin C, B6, riboflavin, copper, pantothetic acid and folic acid.
An Antioxidant-Rich, Anti-Inflammatory Food
Sweet potatoes have healing properties as an antioxidant food. Both beta-carotene and vitamin C are very powerful antioxidants that work in the body to eliminate free radicals. Free radicals are chemicals that damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer. This may explain why beta-carotene and vitamin C have both been shown to be helpful for preventing these conditions. Since these nutrients are also anti-inflammatory, they can be helpful in reducing the severity of conditions where inflammation plays a role, such as asthma, osteoarthritis, and rheumatoid arthritis. In addition, sweet potatoes are a good source of vitamin B6, which is needed to convert homocysteine, an interim product created during an important chemical process in cells called methylation, into other benign molecules. Since high homocysteine levels are associated with an increased risk of heart attack and stroke, having a little extra vitamin B6 on hand is a good idea. How to Enjoy them
Where sweet potatoes get the bad rap is when we "candy" them at Thanksgiving.
Instead, try baking them and then mix in some unsweetened applesauce, crushed pineapple, pureed banana or a drizzle of maple syrup for extra moisture and sweetness. Top with chopped walnuts. |
Other flavors that go well with sweet potatoes include cinnamon, honey, lime, ginger, coconut and nutmeg.
Bon Appetit!
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ASK YOUR THERAPIST |
Question. Julie J. asks, "Why do my upper back and shoulders always get sore when I work at the computer? Sometimes it hurts so bad I can't work."
Answer. Julie asks a great question that we get asked all the time. The muscles that she is talking about hurting are primarily the rhomboids (located between the "shoulder blades" or scapula) and the trapezius (located nearer the surface, over the rhomboids, from neck to shoulders to mid-back in a diamond shape). Sitting at a computer, or any activity that rotates our arms forward will stretch these muscles. After several minutes these muscles become stressed from stretching and may begin to spasm and burn or ache. We go home from work, do more activity that involves forward rotation and then go to bed exhausted only to get up and repeat the activities again tomorrow.
Over time you can actually develop a repetitive stress injury in these areas. The muscles will develop tightened areas or "knots" which are known as trigger points. Once trigger points develop, they will not "just go away." Massage therapy is the most effective way to release them.
In a massage session we will not only release the trigger points we will also stretch the muscles of the upper chest (pectoralis major and minor) which have become shortened by all of the forward rotation. This allows the back & shoulders to relax and come back to a natural position. It also opens up the chest to relieve compression of the lungs. You'll breath deeper and more freely which will also help to get more oxygen to your muscles.
When working at the computer take frequent breaks. Try this series of exercises at least twice an hour. Look over your right shoulder. Stretch your neck and hold for 20-30 seconds. Repeat to the left. Do shoulder shrugs rotating backwards. Arch your back pulling your shoulders back and again holding for 20-30 seconds. While this little exercise break will take less than two minutes it will increase your productivity and alleviate a lot of back and shoulder tension.
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Questions for Ask Your Therapist can be emailed to: questions@ahealingtouchmassage.com or mailed to:
PO Box 3070, Apache Junction, AZ 85299.
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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 3070
Apache Junction, AZ 85299
Providing in-home therapeutic massage to the metropolitan Phoenix area since 2003.
Call for an appointment today! |
We hope that you enjoyed your holiday celebrations. We were able to catch up with some friends at a couple parties and we had small quiet celebrations throughout the season.
What are your goals for 2009? To get fit? To lose weight? To break a bad habit? To get out of debt? To take a vacation? Whatever goal or goals you've set for yourself you have to have a plan of action to get there. This is the reason so many people fail at their "New Year's resolutions." So the real question should be, "How are you going to [insert your goal here] this year?"
We've finally got all the flooring done in our new home and we are sure enjoying having our own place. We still need to finish the cabinet doors in the kitchen--that's the last big indoor project.
New features in the newsletter for this year will be a Healthy Food of the Month column along with occasional recipes and an Ask Your Therapist column so if you have a question for us email or call! Many have asked us about where we get our music for massage too and we'll be highlighting some of our favorite artists and CDs. We are always open to your comments and suggestions as well.
Roxie and I are grateful for everyone that reads our newsletter, please feel free to share it with your family, friends and co-workers. Whether we have touched you with only a few minutes of chair massage one time or table massage on an ongoing basis, we thank you for allowing us the privilege to be a part of your life. Our lives are richer for the experience and of course we hope yours is too. May you have a healthy and fulfilling 2009! |
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ALL STRESSED OUT... |
STRESS... many people don't remember a time without it. Others remember but don't know how to get back to that space. The truth is illness is stress related and we all need to find ways to de-stress. The following is a list of activities that others have found useful to unwind. Find something that sounds fun to you. Enjoy yourself, put a smile on your face and live healthier and longer!
Read a good book Keep a journal
Take a walk with a friend Simplify your life
Meditate Take a bubble bath
Play hand shadows on the wall Finger paint
Pet a cat or a dog Go on a picnic
Give yourself affirmations Eat by candlelight
Have a pillow fight Ask a friend for a hug
Sing karaoke Give a friend a hug
Give three compliments today Jump rope
Sit under a tree and daydream...
How do you know it's working? First, it's not a test. Relax. You're not going to be judged on your success or failure! Your mind will begin to quiet. You will feel more peaceful and your body will begin to feel calm and relaxed. Sometimes we have been stressed for so long that this quieting may feel uncomfortable, but stay with it. There is a great scene in "Pretty Woman" where Julia Roberts has Richard Gere take off his shoes and socks and play in the grass. Extremely uncomfortable at first, he finally "gets it" and has a wonderful day. (I know it's Hollywood, but you get the idea.)
Aromatherapy massage is also a great way to relieve stress. Plant extracts or essential oils are added to the massage oil. Essential oils have specific properties that have been shown to benefit various conditions. Lavender, for example, is a balancing essential oil. It has become very popular in health and beauty products because it will both stimulate and sedate depending upon the needs of the body. Therefore it is both soothing and refreshing.
We have several custom aromatherapy massage blends available. Some that are designed to help you come down and others that will help to pick you up. Of course we also have unscented oils for those who are scent sensitive.
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Stressful Times Call for "De-Stressing" Actions |
Research results are conclusive that massage does reduce stress. And more individuals are receiving massage every year for that very reason. Over-stressed professionals, office workers, retailers and blue collar workers alike are all working harder and experiencing increased injury and illness as a result. Not only can massage alleviate stress and physical discomfort, its becoming more popular among companies trying to reduce absenteeism and increase productivity. Rising unemployment and the deteriorating economic situation are causing a surge in anxiety for millions of Americans. The reultant rise in feelings of irritability, depression and sleeplessness are helping to increase the demand for massage, even in tough economic times.
The 12th annual consumer survey conducted by the American Massage Therapy Association (AMTA), released in August 2008, shows that nearly 60% of Americans feel more stressed than last year. The study confirmed that stress is one of the top reasons for getting a massage and that the increased demand for massage occurred in both higher and lower income brackets. Doctors who were queried said they were referring patients to massage therapists at an increasing rate, which points to the medical community's increased awareness of the physical, emotional and cost effective benefits of therapeutic massage.
Many people are finding that they need their massage now more than every before. And they are finding ways to keep it in their budgets. Eating less meals out and cutting fountain drinks and Starbucks saves most people more than enough for one massage a month. "The upside is I feel better too!" reports one client.
Corporate massage is being integrated into more employee wellness programs as well. As an incentive or as a reward for hard work chair massage is a powerful tool. Heavy workloads make finding time for offsite stress relief a difficult task, and many professionals are unable to travel to a spa or dedicate the hour or more that a traditional massage requires. A Healing Touch Massage for the Workplace is an ideal solution, because it imparts healing benefits in a short session and is performed on site, without the need for oils or for the client to disrobe. Workers receiving chair massage experience a release of tension, improved mobility, lowered blood pressure, and improved emotional status, which can be considered a significant benefit for employers through a marked decrease in sick days.
We have programs designed for every business budget and even for employers who just want to provide the service and have the employees pay for their own massages. For workers who do not receive corporate massage through their employer, it is important to keep personal health at the top of their agenda. For less than a night out at the movies or dinner at a restaurant, a chair massage can provide important and lasting health benefits to those who need it most.
As an added incentive to get a massage program going at your business check out the next article and the coupon at the bottom of the newsletter. |
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Do You Want a F*R*E*E Massage? |
I know, it's kind of a dumb question, of course you do! And yes there is something you have to do to receive it, but you don't have to spend money, so in that sense it is free.
Here's the deal... right now alot of people would like to receive massage but can't fit a full table massage into their budget. However, they (you and others that you work with) can find enough in the budget for a 10-, 15-, or 20-minute chair massage once or twice a month at work if only you knew massage therapists who would come to the workplace to perform those massages. Well, HELLO!!! Of course we would do that. And in exchange for you helping us get into your workplace we will treat you to a 60-minute table massage in your home!
You scratch our back and we'll massage yours. Call us for details and to bring chair massage to your workplace today. | |
Roxie and I hope your new year is getting off to a great start. We look forward to seeing you soon for massage. Don't forget Valentine's Day falls on a Saturday this year and we will book up fast! Call soon to reserve your couples' massage for that weekend.
A Healing Touch Massage |
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