| QUICK LINKS |
|
Click Here to Email Us
|
| JOIN OUR LIST |
 |
|
HEALTHY FOOD OF THE MONTH |
|
|
Cranberries--available in many convenient forms including dried, 100% juice, and sauce--are a wonderful way to add an antioxidant-rich fruit to your daily diet.
History of Cranberries
A cousin of the blueberry, this very tart, glossy, scarlet red berry can still be found growing wild as a shrub, but when cultivated, is grown on low trailing vines in great sandy bogs. The cranberry, along with the blueberry and Concord grape, is one of North America's three native fruits that are commercially growntoday.
Cranberries were first used by Native Americans, who discovered the wild berry's versatility as a food, fabric dye and healing agent. They enjoyed cranberries cooked and sweetened with honey or maple syrup-a cranberry sauce recipe that was likely a treat at early New England Thanksgiving feasts.
Cranberries were also used by the Indians decoratively, as a source of red dye, and medicinally, as a poultice for wounds since not only do their astringent tannins contract tissues and help stop bleeding, but we now also know that compounds in cranberries have antibiotic effects.
The name "cranberry" derives from the Pilgrim name for the fruit, "craneberry", so called because the small, pink blossoms that appear in the spring resemble the head and bill of a Sandhill crane. European settlers adopted the Native American uses for the fruit and found the berry a valuable bartering tool.
American whalers and mariners carried cranberries on their voyages to prevent scurvy. In 1816, Captain Henry Hall became the first to successfully cultivate cranberries in Dennis, Massachusetts. Nearly half the annual worldwide crop still comes from Massachusetts and is harvested between Labor Day and Halloween. Today U.S. and Canadian farmers harvest 154 thousand metric tons of cranberries from approximately 47,000 acres.
Cranberries have long been valued for their ability to help prevent and treat urinary tract infections. Now, recent studies suggest they may also promote gastrointestinal and oral health, prevent the formation of kidney stones, lower LDL and raise HDL (good) cholesterol, aid in recovery from stroke, and even help prevent cancer.
Urinary Tract Health
One of the best-known benefits of cranberries is their use in promoting urinary tract health. Since the turn of the century, cranberries have been used as a folk remedy for the treatment of bacterial urinary tract infections (UTIs), which cause frequent and painful urination.
How does cranberry juice help prevent urinary tract infections? It acidifies the urine, contains an antibacterial agent called hippuric acid, and also contains a specific type of tannin, found only in cranberries and blueberries, that reduces the ability of E. coli bacteria to adhere to the walls of the urinary tract. Before an infection can start, a pathogen must first latch on to and then penetrate the mucosal surface of the urinary tract walls, but cranberries prevent such adherence, so the E. coli is washed away in the urine and voided. Since E. coli is pathogen responsible for 80-90% of urinary tract infections, the protection afforded by cranberries is quite significant.
Phytochemical and Antioxidants Attributes
Cranberries also contain phytochemicals that may assist in maintaining health. Scientists believe that it is the combined actions of many different phytochemicals that contribute to their overall effects, and cranberries are rich in these compounds. Some of these phytochemicals act as antioxidants. These antioxidants are substances that protect cells from oxidative stress and the effects of free radicals. Free radicals are continually produced in the human body. Breathing air, digesting food, or being exposed to second-hand smoke or the sun all produce free radicals. Experts believe free radicals play a role in heart disease, cancer, and other diseases.
According to the largest USDA study of the antioxidant content of food, cranberries are among the top five foods with the highest antioxidant content per serving. Examples of some of the antioxidants found in cranberries include: Anthocyanins, Ellagic acid, Quercetin, Resveratrol, Selenium, and Vitamins A, C and E.
Health Benefits Continue to be Discovered
The following could each have become an article on its own. Cranberries are truly one of the healthiest foods readily available on the market, one we would do well to incorporate more generously into a healthy diet.
Cranberry Juice Shows Natural Antibiotic Promise
Cranberries' Potent Anti-Viral Activity
Pro-biotic for Gastrointestinal and Oral Health
Prevention of Kidney Stone Formation
Beneficial Actions on Cholesterol
Improved Blood Vessel Function Even in Individuals with Atherosclerosis
How to Select and Store
A fruit with a short season, fresh cranberries are harvested between Labor Day and Halloween and appear in markets from October through December.
Fresh, dried and 100% juice, retain the most antioxidants; bottled cranberry drinks and cranberry cocktails with added sugars or low calorie sweeteners contain the least.
Fresh cranberries can be stored in the refrigerator for several months.
Once frozen, cranberries may be kept for several years.
Dried cranberries are sold in many groceries and may be found with other dried fruits.
Serving Ideas
Take advantage of cranberries' tartness by using them to replace vinegar or lemon when dressing your green salads. Toss the greens with a little olive oil then add a color and zest with a handful of raw cranberries.
For an easy-to-make salad that will immediately become a holiday favorite, place 2 cups fresh berries in your blender along with ½ cup of pineapple chunks, a quartered skinned orange, a sweet apple and a handful or two of walnuts or pecans. Blend till well mixed but still chunky. Transfer to a large bowl. Dice 3-4 stalks of celery, add to the cranberry mixture and stir till just combined.
Combine unsweetened cranberry juice in equal parts with your favorite fruit juice and sparkling mineral water for a lightly sweetened, refreshing spritzer. For even more color appeal, garnish with a slice of lime.
Add a color and variety to your favorite recipes for rice pudding, quick breads or muffins by using dried cranberries instead of raisins.
Mix dried cranberries with lightly roasted and salted nuts for a delicious snack.
Individual Concerns
Cranberries and Oxalates
Cranberries are among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating cranberries. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content.
Cranberries and Warfarin
Since 1999, the United Kingdom's Committee on the Safety of Medicines has had 5 reports of cases (one fatal) that indicate that cranberry juice potentiates the effect of warfarin. Some patients exhibited a marked increase in their INR (international normalized ratios) values after they began to drink cranberry juice. INRs provide a measure of blood clotting capacity, and high values are associated with serious bleeding.
Until this possible interaction between warfarin and cranberry juice has been investigated further, the individuals taking warfarin are advised to avoid cranberry juice. .
|
|
Cranberry Whole Wheat Muffins |
These delicious and healthy muffins are great to bring to a brunch or to have on hand for a healthy snack.
Ingredients
2 cups all-purpose flour
3/4 cup whole wheat flour
1/3 cup granulated sugar
1 tablespoon baking powder
2 teaspoons ground ginger
½ teaspoon orange zest (grated orange peel)
¼ teaspoon salt
1 ¼ cup milk
5 tablespoons melted butter
1 egg
1 cup fresh or frozen, thawed cranberries, halved
1 cup chopped, toasted pecans
Directions
Preheat oven to 350 degrees.
Line muffin pan with paper liners.
In a medium bowl combine flours, sugar, baking power, ginger, orange zest, and salt. Set aside.
In a medium mixing bowl whisk together milk, melted butter, and egg. Stir in cranberries and nuts.
Add wet ingredients to dry and stir just until blended. Do not over mix.
Divide batter evenly among muffin cups. Sprinkle granulated sugar on top of muffins, if desired.
Bake for 15 to 18 minutes or until lightly browned.
Yields: 12 muffins |
|
|
MASSAGE FOR MENOPAUSE |
The hot flashes, fatigue, headaches, and irritability associated with menopause can leave a woman disconnected from herself, and can even lead to depression. The good news is that, not only can bodywork mitigate menopausal symptoms, it can also help her find the vital, energetic person behind the veil. Whether it's you or someone you love going through this passage, consider massage for menopause.
There's a great article on the
Associated Bodywork &
Massage Professionals public education website.
Follow this link:
|
|
| |
|
| BREAST CANCER AWARENESS |
October 2009 |
|
 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 85219
Providing in-home therapeutic massage to the metropolitan Phoenix area since 2003.
Call for an appointment today! |
|
Do You Change Your Oil Regularly?
I was talking with a client the other day and I mentioned that most of us take better care of our automobiles than we do our bodies.
Think about this with me for a few minutes. Most of us will replace our cars every five to ten years. Given the average life expectancy of seventy-nine and assuming you purchased your first car at twenty, most of us will own a minimum of six to twelve cars in our lifetimes. I would venture that more than 90 percent of us change (or have it done for us) the oil on our cars every 3,000 miles. (This adds up to around 300 oil changes in a lifetime if you drive 15,000 miles per year.) We get our tires rotated and replace them when they become worn. (Over a dozen sets of tires in your lifetime.) And we get a tune-up when the car doesn't perform to our expectations. When the repair costs get too large or too frequent we replace the car with another.
Now let's think about our bodies. Each of us only gets one. (It's supposed to last us!) We usually get it in very good condition and it's up to us to keep it that way. Giving it the proper fuel, adequate fluid, rest and exercise should keep it running strong. But things happen. A fall here, an auto accident there, poor diet, stress, lack of exercise (or to much without proper warm-up) and the body starts to breakdown. We chalk it up to, "I'm just not as young as I used to be." And while that may be true, age doesn't have to mean aches and pains and lack of mobility.
Roxie had a new client the other day who had never had a massage before (she was in her 60s) who remarked when she got off of the massage table, "That was wonderful! I always wanted to get a massage but I just didn't know what to expect." She wishes she hadn't waited so long and is looking forward to her next massage.
Massage can be an important part of staying healthy. It increases circulation of blood and lymph. It relaxes tight, tense muscles. It calms the central nervous system. And like oil changes, it should be received on a regular basis for maximum benefit! |
|
Breast Cancer: Steps to Aid in Early Detection |
by Donna Rivera
 I learned some interesting facts about breast cancer that I feel every woman should know. The sources I used for this article included the American Cancer Society, The National Cancer Institute, and the Avon Foundation's Breast Cancer Crusade.
Early breast cancer isn't usually detected by pain. In fact, when breast cancer first develops, there may be no symptoms at all. That is why regular exams are important. If you have anything that makes you suspect breast cancer, contact your doctor immediately. Don't wait around to see what happens. Let the professional decide. Some symptoms that may indicate breast cancer include, but are not limited to, the following:
· Nipple discharge or tenderness
· Lumps in breast and/or underarm area
· Visual changes which include: size of breast including
swelling; inverted nipple; and pitting. Pitting means the skin
looks like the skin of an orange. Scaling of the breast skin
could also be a symptom.
Early detection of breast cancer is important. There is a 97% five-year survival rate when breast cancer is detected early since this can help prevent it from spreading. Below are some guidelines to early detection. I hope they help save someone's life.
Get a Mammogram
A mammogram is a specialized x-ray of the breast to help detect cancers which cannot be detected by feel. Some women are confused as to how often they should get a mammogram. Here is what the professionals say about mammograms.
At age 40 begin getting annual mammograms by a licensed technician. A mammogram will take about twenty minutes. When getting a mammogram avoid wearing deodorant, powders, or cream under your arms. Sometimes they can interfere with the results. Make sure to contact the center if they do not inform you of the results within thirty days. It is very important that results are compared from one year to the next. Hence, be sure you know where your mammogram film is being held.
Clinical Breast Exam
This is an exam by a health care professional. Women in their 20s and 30s should have a clinical breast exam at least every three years and women 40 or older should have an exam each year.
Self-Examination
Starting at age 20 women should begin doing a self-exam. Ask your doctor if you are not exactly sure how to do this or if you are not sure you are doing it correctly. Here are a few guides to follow: Lie down and place one arm behind your head. Using your three middle finger pads press firmly across your breast in overlapping dime-size circular motions. Use three different levels of pressure: light, medium, and firm. This allows you to feel the tissue close to your skin, to feel a little deeper, and to feel the tissue closest to your chest and ribs.
Move across your breast in an up and down pattern, starting from the underarm and moving across the breast to the middle of the chest bone, repeating the pressure.
Stand in front of a mirror with your hands pressing down on your hips and look at your breasts for any changes in size, shape, contour, or dimpling. Also, do this with your arms slightly raised. Make sure you check under your breasts as well.
I hope that this information proves helpful to you. I am not a health care provider and by no means a professional on breast cancer. I am simply sharing with every woman possible the importance of detecting breast cancer early and some simple guidelines that might save a life.
_________________
About The author: Donna has an MBA in Information Technology and is currently a Tupperware Director and CEO of her own company. She also teaches online Management and Business classes for a local community college as well as computer classes for a four-year university.
Article source: http://www.ExpertArticles.com |
The Importance of "the Core" |
A huge emphasis in fitness circles is placed on strengthening "the core" and for good reason. A lot of back pain and postural distortions can be traced to weak muscles in this important area. The area we are talking about is our abdominal muscles and those that stabilize the trunk or torso. They enable us to maintain a solid, foundation and generate powerful movements from the center of the body out to the limbs.
Core Muscles
The Abdominals, rectus abdominus (the vertical six pack muscle) and the transverse abdominus (horizontal) along with the Obliques, external obliques (from midline upward diagonally to the ribs) and internal obliques (from the ribs downward diagonally to the iliac crest - the "hipbone at your waistline) are designed to hold our abdominal organs in place, keeping us from "pouring out" the front and sides.
The psoas major muscles on the anterior spine (deep to the organs) which joins the illiacus muscles (on the internal surface of the iliac crest) to stabilize the anterior spine and raise the hip when walking, especially as in climbing stairs.
The erector spinae muscles (three muscles that run parallel to the spine from neck to pelvis). And the multifidus muscles which run the length of the vertebral column and extend and rotate the spine.
Also included in the core because of their function are: rectus femoris, pectinius and sartorius (because they flex the hip) and gluteus minimus and gluteus medius located at the side of the hip.
Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of powerful movements of the arms and legs. Before any powerful, rapid muscle contractions can occur in the limbs, the spine must be solid and stable. The more stable the core, the more powerfully the extremities can contract.
The Problem of Weak Core Muscles
When muscles do not get adequate exercise they lose tonus and become soft and weak. Weak muscles of the core lead to back pain and postural imbalances that can lead to injuries. If you are fairly sedentary (you sit more than you stand and you don't have a regular exercise regimen) your core muscles are most likely weak. You are at greater risk for injury from activities that would not normally cause any problems. Tasks as simple as reaching over the back seat to grab an item, or bending over to pick something up from the floor, can strain a muscle putting you in pain. Another common task that can cause injury is twisting at the waist while holding even a moderately heavy item.
Core Training and Conditioning
The goal of core training is to develop functional fitness--fitness that is essential to both daily living and regular activities.
Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi-joint movements are performed, and stabilization of the spine is monitored. The goal is to pull the navel in toward the spine but to continue with normal breathing.
Exercises such as Crunches (a sit-up modified to only come up to the point of tightening the abdominals) and push-ups are a good beginning. There are many exercises that can be done on an exercise ball for core training too. Then there are also balance boards and wobble boards that further assist in stabilizing the core.
Stretches are also an important part of keeping these muscles healthy. Gently go into a stretch and sustain it for a minimum of 15-20 seconds. Yoga practice and Pilates exercises are two excellent sources of workouts for the core muscles.
Massage to Maintain a Healthy Core
Many times in a traditional Swedish or even deep-tissue massage the core muscles are not addressed. But just as with other muscles of the body, these muscles can develop restrictions and trigger points that may limit their performance and lead to further weakening or injury. Oftentimes the source of back pain may be located not in the back at all but in the abdominals or the hip rotators. Dr. Ida Rolph, the developer of Rolphing® (a form of structural integration bodywork) is well known for her oft repeated, "Where it is it isn't." in reference to this concept of pain not always originating where it is felt.
There is much that can be done on the massage table to assist in developing and maintaining a healthy core. We would be happy to discuss your particular questions or concerns the next time we see you for massage. |
|
Myth Buster: Does Antibacterial Soap Prevent More Illness
Than Regular Soap? |
By Siobhan Roth
Myth: Antibacterial soap is healthier than regular soap.
Facts: Washing with regular soap and water "is totally as effective" as using antibacterial soap, says Stuart Levy, a Tufts University scientist who is president of the Alliance for the Prudent Use of Antibiotics and author of the The Antibiotic Paradox.
Many of us may use antibacterial hand or dish soap to prevent disease transmission. The catch is that many of the illnesses we are trying to avoid--like colds and flus--are viruses, which antibacterial agents don't kill. And when we wash with antibacterial soap, the active chemical ingredients--triclosan for most liquids, triclocarban for bars--aren't in contact with the bacteria we're trying to avoid (such as E. coli or staphylococcus) in sufficient quantities and for enough time to kill the germs.
Instead, trace residue of these ingredients remains on your skin, the sink or cutting boards in amounts too tiny to kill, but large enough for the bacteria to react to and possibly begin developing a resistance to the soap. "Unless you use a huge amount of the chemicals, the organism is going to survive," Levy says.
While the soap industry maintains that antibacterial soaps play an important role in curbing disease, the Food and Drug Administration and the Centers for Disease Control and Prevention both say that, given the current evidence, antibacterial soap offers no benefit over soap and water. And if soap and water aren't available, alcohol-based hand sanitizers are options. Alcohol destroys bacteria, as do vinegar, lemon juice and bleach--good to remember when disinfecting household items.
Washing thoroughly is the most important factor when trying to stop germs. "You just want to get them off your hands," Levy says.
___________________ Siobhan Roth is a writer based in Washington, D.C.
Source: AARP Bulletin Today | September 10, 2009 |
|
Aromatherapy for the Mind, Body and Spirit:
Sandalwood Oil |
by Misty Rae Cech, ND
Sandalwood is one of the world's most widely used essential oils, prized for its scent in perfumery, for its therapeutic effects in Chinese, Ayurvedic and Tibetan medicine systems, and for its ability to center the mind in meditative yogic traditions.
Sandalwood essential oil is most often extracted via steam distillation from the wood of the Sandalwood tree, with the heartwood of the roots producing the highest quality oil. Sandalwood is an evergreen, growing to a height of 9 meters, with leathery leaves and small purple flowers. Native to southern tropical Asia, the tree is parasitic, gaining its nutrients from one of several other tree species. Because it can only be grown this way, and due to its seemingly strict set of environmental conditions, Sandalwood is difficult to propagate. To add to the challenge of successful cultivation, Sandalwood takes nearly 30 years to mature before yielding oil of any worth.
Sandalwood essential oil has a woody, balsamic, sweet and slightly musky aroma; it is a pale yellow, greenish or brownish liquid with excellent tenacity (the aroma tends to last a long time) and superior fixative properties. There are several varieties available, with Santalum album considered the most important therapeutically. The Mysore region of eastern India is thought to produce the highest quality of this oil type, though its harvesting is creating a strain on the area's natural environment. Recently, an oil of the austrocaledonia species has been produced on the South Pacific island of Vanuatu from successfully cultivated Sandalwood trees. This oil has a fantastic aroma, with a woody, smoky scent that can remind one of being at the beach - an excellent base note in perfume and cosmetic blends.
In the West, Sandalwood oil is perhaps best known as a natural, woody, sweet body perfume used 'as is', or as a familiar aroma in many cosmetics, aftershaves and the like. In the east, however, Sandalwood's importance in cultural and spiritual traditions cannot be overstated. The wood is carved into furniture, religious icons, used to build temples and burned as incense in a great variety of ceremonies.
The oil is used to anoint the dead, helping their transition to the next life. In Burma, women sprinkle it on passersby on the last day of the year for the release of sins. In Hindu marriages, Sandalwood is burned in a tent such that the smoke surrounds the bridal couple. For the meditative yogi, the oil and incense encourage a serene state of mind, supporting alignment of the individual with the universal Self.
In the traditional Indian medicine system of Ayurveda, Sandalwood is valued for it's ability to cool the fire of pitta. It is indicated for inflammatory conditions, such as inflamed skin, or intestinal and genitor-urinary conditions that require cooling. Modern aromatherapy considers the oil an effective skin care agent for dry skin, general irritation and acne; it can help in cases of bronchitis, catarrh, dry persistent coughs, laryngitis and sore throat; it may relieve diarrhea and nausea, and can be supportive in cases of cystitis.
Beyond the physical body, Sandalwood essential oil is a great tonic for the hyper-active mind. In practical terms, the oil is considered an anti-depressant through its ability to relieve hot, agitated emotional states, and to assist in release from over-thinking and worry. More esoterically, the aroma is considered 'divinely sweet' and softly balsamic, characteristics which evoke the grounding of the Earth element. It is said to release one from the 'tyranny of the intellect' which can cloud one's true nature, bringing about a more serene state unifying body, mind and spirit. From this quiet, unified state comes forth the true creative mind, finding infinite possibility in the here and now. It is in this peaceful, unified state where meditation can affect profound transformation.
Recommended essential oil blends for calming the mind are as follows - these can be used for general massage, reflexology, or applied to pulse points and temples: For 'obsessive' thinking, try four (4) drops of Sandalwood and two (2) drops of Vetiver in one tablespoon of carrier; for a detached analytical state try three (3) drops Geranium, two (2) drops Sandalwood and one (1) drop Patchouli in one tablespoon of carrier. These blends can also be created for use in a diffuser by omitting the carrier oil. For a great perfume also with soothing qualities, combine three parts Sandalwood and two parts Vanilla oil--the blend produces a wonderful tropical island aroma.
Finally, Sandalwood is one of the few essential oils which improves with age. Due to increasing demand, the oil's price is climbing significantly every year--it can be worthwhile to purchase a little more than you think you'll need immediately, as storing it for some time will only result in a richer oil in the future. Of course, samples are also a great place to start, as you can first find a Sandalwood that truly suits you.
_____________________
About The author: Misty Rae Cech ND, is a naturopath and yoga teacher practicing in Boulder, Colorado, and owner of http://AnandaApothecary.com. She regularly employs essential oils and flower essences in her practice. http://www.ananda-aromatherapy.com.
Article source: http://www.ExpertArticles.com | |
That about wraps it up for another month. We hope you found something of interest and thought provoking in this issue.
Check out the special below. If its been awhile since you had a massage, now is a great time to get back on the table and save some money too. With the holidays not too far away, a massage now and savings on a massage for later is a great combination.
Since the heat has broken we've been out riding the horses and enjoying the wonderful weather. Many of you are beginning to hike again and resuming all sorts of outdoor activities. Just remember we're still in the desert--drink plenty of water! 
Yours for better health,
A Healing Touch Massage
Roxie & Kitty
at the Salt River
October 13, 2009 |
|
|
