Color by Touch

THE A – Z GUIDE
TO HEALTHY WAYS TO REFUEL YOUR LIFE

The A – Z Guide to Healthy Ways to Refuel Your Life written by M. Johanna Powell, NCTMB, LMT, CCP, MTI

Published by:
By Touch Design
Houston, Texas 77043
713-464-8317

Copyright 2006 by M. Johanna Powell

All rights reserved. No part of this book may be reproduced or transmitted by any means, electronic or mechanical, including but not limited to, photocopying, recording, or by an information storage and retrieval system, without the prior written permission of the author and publisher.

INTRODUCTION

Chronic pain and/or stress never have just one starting place; they are a combination of inward and outside pressures that have become so much a part of our daily life that we can no longer remember when they first began. To consciously address any problem, it must be identified as a problem and a conscious decision must be made to resolve or improve it. Problems, pain and stress cannot be changed unless it is a conscious choice and the specific problem has a name.

Since 1990, I have been a practicing massage therapist, teacher and author specializing in integrated therapeutic massage and maintaining wellness, both for myself and for my clients. In the course of my practice, the same questions have been asked repeatedly because many of the same problems effect everyone. While every question is unique and personal to the person(s) who asked, there is often a universal wisdom associated with each answer.

The following information is a generalization of answers given to specific, serious questions that my clients have asked over the years. Their questions directly related to their personal needs and requirements to help identify and resolve issues that effect their pain and stress. Real people (including myself) have tested these answers over and over again and these answers have proven themselves to be useful and of measurable benefit.

Please remember that you are a unique work of art. Your body has been designed to do what you program it to do so you can both program and reprogram. Nothing has to remain the same - you are the programmer.

This book is intended as a reference only and is not a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, I urge you to seek competent medical help.

Best wishes for a long and flexible life.

M. Johanna Powell, NCTMB, LMT, CCP, MTI
Send questions or comments to:
M. Johanna Powell
13313 SW FRWY, Suite 185
Sugar Land, Texas 77478

A

ATMOSPHERE
Atmosphere is very important to relaxation. Clutter in our environment allows no resting spot for the eyes or mind. Take the time to create a quiet space where you can unwind. When your atmosphere is successful, just walking in the door is like getting a hug.
Transform your atmosphere:
•Gather and light 12 – 20 candles on a large tray.
•Add touches of calming pink to your personal space since pink releases the most serotonin.
•Put new slip covers on everything.
•Put a small fountain by your favorite chair or bed
•The principles of Feng Shui, the Chinese art of design & harmony uses 5 elements – a plant, white walls, water, bright lighting, and a decorative crystal.

ACTIVITIES
Do you EVER have a two-hour period that absolutely nothing requires your attention? If not, consider cutting down on things that claim your attention and time. “Down time” doesn’t have to be something that requires a lot of time or elaboration to benefit your tired self.
•Watch a cute movie with a loved one.
•Hide in the bedroom with a good book and a snuggly blanket.
•Put the eye protector on, lie down, and listen to soft music or the sound of the surf.
•Nap instead of doing something!

AROMOTHERAPHY
Integrating aromotherapy into your daily routine is a quick relaxant. The powerful connection formed by scent offers many ways for you to benefit using Essential Oils. Try putting 3-5 drops of your favorite Essential Oil on a cotton pad & keep it in a plastic bag for taking deep breaths whenever you need a rest or a pick-me-up. Candles, body and air sprays are also great ways to surround yourself with scent. A custom blend, done especially for you, is a wonderful and revealing way to get to know yourself better. Most Aromotherapist will do a custom blend and prices vary depending on oils used. A set of Essential Oils to have on hand is Lavender (calming, sooths burns); Grapefruit (pick-me-up, migraines); Bergamot Orange (antidepressant, stress). DO NOT USE DIRECTLY FROM THE BOTTLE. Always add 2-5 drops of Essential Oil to 2 tablespoons of carrier oil, which may be grapeseed oil, sweet almond, or olive oil. Rub on the soles of feet to reach all of the body systems.

ATTITUDE
Being aware you have an attitude is the first step! Take the time to provide yourself with “what is real and not just what I think” knowledge and adjust your thinking. It will cut your worrying in half and improve your outlook tremendously.

ANTI-AGING
Fighting aging is one of the most worthwhile fights ever. Do not give up. It is never too late to improve. Walking and swimming pay very high dividends.

B

BATH
Healing, fragrant, smoothing – all describe a long, leisurely bath. To make the bath extra special, fix a tray with a pot of tea or glass of wine, bowl of strawberries, good book, and a neck pillow. Take a quick shower first to cleanse the skin then fill the tub with very warm water, stretch out, relax and rest for at least 20 minutes. For sore, tired muscles add ½ cup Epson salts or sea salt to bath before getting in. By adding Essential Oil to the bath, you get a wonderful aroma and therapeutic values of the oils you have chosen. Run bath, add up to 8 drops of the selected Essential Oil and swish water around. Keep door closed when using Essential Oils to keep aroma in the room. Nice Oils to use are Lavender, Lemon, Grapefruit, Lime, Ylang-ylang, or Jasmine.

BIRKENSTOCK SHOES
Birkenstock shoes are the next best to barefoot. They are designed to allow the foot to expand and breathe … what a concept! Of course there are other wonderful shoes out there, but Birkenstock heads my list!

BLOOD PRESSURE
Have your blood pressure checked often. High blood pressure can set the stage for a major health threat. The “average” healthy blood pressure is 120/75. Know what “normal” is for you and check yours frequently. It can help keep you healthy.

BODY- WISE
Listen! Listen! Listen! Your body doesn’t lie; however there may be some difficulty in communication. Natural laws govern your body - breathing, sleeping, eating, water, etc. – in other words balance. Start with awareness of your body and see if you have difficulty fulfilling any of the natural laws. Change what you can…example:
•Breathe deeper consciously
•Eat nothing after 8:30 p.m.
•Get to bed before 12 midnight
•Drink at least 5 – 8 glasses of water a day
•Exercise at least 2 - 3 times a week
Once balance becomes better, check with a Nutritionist for your best balance of vitamins, minerals and food. Consult your Massage Therapist about muscle aches & pains and perhaps a Chiropractor for body structure. You will be surprised how much better your life becomes.

BREATH
Breath is one of the things we can control. You choose to breathe deeply or shallowly. Place one hand on your chest and one hand on your stomach and take a deep breath, hold it for the count of three, then release….which hand moved first? If your stomach hand moved first, you took in seven (yes seven) times the amount of oxygen as if your chest hand moved first. Exercise your breathing muscles just as you do the rest of your muscles. Become a connoisseur of breathing! You will be amazed how you feel and how much nicer you can be to everyone. It is well worth the effort, and it’s not hard to do! Besides, it is very good to be in control of something!

C

CHIROPRACTIC
Chiropractic basically operates on the theory that subluxations or misalignments of the vertebrae of the spine can produce an array of symptoms, which may be alleviated by a physical “adjustment” which puts the bony structures back into their proper place. If you have a good chiropractor, lucky you. If you have never been to one, get recommendations from friends and family. Ask the chiropractor exactly what he recommends, how he expects to fix the problem, and how long he expects it to take. Many chiropractors have educational classes to keep you updated on their latest methods. I have found it a benefit to have an alignment at least twice a year.

COLOR
Light and color have the power to heal and soothe as well as add beauty to your personal space. What color do you always notice? What color do you wear for “special” occasions? If a color gives you confidence, lifts your heart, makes you glow…doesn’t it make sense to use it frequently? If painting a wall is out of the question, try using scarves, pins, or jewelry in your special colors to perk up your wardrobe and your heart. If you don’t want anyone to know, try wearing colored underwear. Try pillows, throws, accessories in different colors to jazz up your space. Invest in some inexpensive posters of prints to give you a healthy dose of color. For a very small investment, you make your heart happy.

COMMITMENT
Make a commitment to yourself for a set period of time; perhaps a month. Set realistic goals to accomplish and set some milestones i.e., get to sleep earlier, cut sugar and flour products, etc. Even if you do just ONE thing, it helps your overall health. At the end of your time, see the results then set your next commitment. Small changes can work miracles when they are applied to your unique needs and chemistry. It can only help YOU.

COMFORT ZONE
Get out of it! Decide to do something you have never done before (preferably with an expert along). Select a “special” date like a 45th birthday to plan to skydive or perhaps something a bit more sedate (i.e., going to the downtown library or trying out a new ethnic restaurant). It can be scary, so ask a best friend to go with you, but set a date and do it!

CONSTIPATION
If your elimination is uncomfortable and the stools small and hard, you may want to increase the fiber (wheat bran, etc.) and talk to your doctor. If constipation is due to a sudden change, stress, etc., you may want to try the following: Get a bottle of Castor Oil from the pharmacy. DO NOT DRINK! After a hot shower, pour a quarter size bit of Castor Oil into your hand and, starting on the right side, close to the groin, massage up toward your chest, across and under the breast area and down on the left side. This follows the colon and the Castor Oil and the massage gently encourage elimination.

D

DANCE
Dancing is a wonderful way to exercise. If you are a bit out of practice, there are many clubs waiting to teach you the latest steps and refresh you on the ones you may have forgotten. You don’t need a partner. Most classes mix it up to include everyone. Dancing is also a great way to meet new people and remember how to have fun.

DELEGATE
Train others to do some of the things you usually do. They may not do it JUST the way you would, but it will get done and lessen the stress for you. And it might surprise you how effective a teacher you are! You can take pride in how well you have communicated a complicated task and how wise you were in your choice of helpers. Delegate is a very good word!

DEPRESSION
Depression is so easy to find and so hard to get rid of. Some possible causes of depression:
•Low thyroid function – sluggish metabolism
•Stress – physical, emotional, chemical
•Food allergies
•Nutritional deficiencies – poor diet
•Too little exercise
Check with your doctor if you haven’t been feeling well for several weeks. Depression is curable. So don’t waste time feeling guilty.

DISTANCE
Distance yourself from anything that creates stress. If at work, close your office door for 30 minutes. If in the car, turn to a station you don’t usually listen to. If at home, take a bath while sipping a glass of good wine. All it usually requires is distance to bring perspective and tolerance. A reminder…you do have to work sometime.

DO IT!
Whatever you have been procrastinating about. Whatever you used to dream about.
Whatever you “always wanted to do”.
Just do it!

DREAMS
Dreaming doesn’t just happen during sleep. Dreams propel us through life. Our unfulfilled dreams may be one of the reasons we carry subconscious stress. This can happen when our dreams are not fulfilled and our dreams lay forgotten by everyone except the subconscious. Give your dreams the courtesy of awareness. Who were you when those dreams were born? How many have you fulfilled? When was the last evaluation of your dreams? Are they current to your situation?

Take some time and find out. You may be surprised what dreams you have completed and discover a whole range of new ones to set in motion. This is not a childish thing to do. Focusing on your dreams will cause you to change you perceptions and personal perceptions orchestrate many changes that can enhance your life right now.

E

EXERCISE
Your exercising should be as unique as you are. It is important to recognize what your three-part self needs. Some times it needs physical exercise. Some times it needs to stretch the soul. Often, it needs to lift the spirit. There are so many excellent options for exercise that it can be over-whelming and can cancel the whole idea of exercise. The most important aspect of exercise is to be aware of your whole self. Take a few minutes to take a deep breath, close your eyes, and “see” yourself. Do you feel tired? Any particular spot that hurts? Head-ache? Hungry? Your body wants to communicate – you just have to listen. After “seeing” yourself, you are better prepared to decide what “exercise” is required.

If physical exercise is needed, swimming and walking remain some of the best ways to exercise and are always a good start. If a soul stretch is needed, meditation or writing feelings and concerns in a journal can be of help. If spirit lifting is needed, count your blessings, talk to a good friend or spend some time helping others.

ELIMINATE
It is wise to take very good care of your physical elimination system and it is also important to “eliminate” anything that gets “stuck” in the emotional and spiritual systems such as anger, pain or stress. Identify what needs to be eliminated and then decide on the best (not necessarily the quickest) way to get rid of it. Often identification of a problem will provide the solution.

ENERGY BALL
A quick pick-me-up when you need a fast and healthy boost.
½ cup almond butter (from health food store)
½ cup almond slivers
½ cup soy nuts
½ cup flake coconut
2 tablespoons local honey
½ cup dried fruit such as cranberries are optional.
Mix all ingredients together then roll into small balls. Wrap each ball in a small square piece of waxed paper and twist the ends to close. Put several in small snack bags and freeze. When ready to dash somewhere, simply grab a snack bag. When you need it, it will be thawed and delicious. Enjoy!

EDUCATE
To maintain overall well being, it is important to educate yourself about your body’s needs. How much water do you really need? What are the best foods to fuel your body and clean the elimination track? How can you help the health of your internal organs? What will promote eye health? There is no set answer. Each person is unique and must research the answers best suited to their needs. This education is of vital importance to you!

ETHICS
Ethics is in simple terms, appropriate conduct or behaving honorably. What are your ethics toward yourself? Does anything need to change? Do it immediately. You deserve the best.

F

FEET
Find the right shoe for the activity you are doing. Most people fit shoes by leaving only enough space for a thumb to fit between the foot and the tip of the shoe. This may have worked for your mom as you were growing up, but times and shoes have changed.

Athletic shoes’ especially are a whole different breed. If possible, get input from a footwear specialist the first few times you invest in the perfect pair. Any footwear should fit snugly in the heel. It is especially important in athletic shoes to make sure there is enough room to place two thumb widths between your longest toe (not necessarily the big toe) and the end of the shoe. This may not feel as comfortable (or look quite as good) at first, but the benefits of no blisters, bunions, corns or calluses are worth it. And remember to alternate shoes to keep activity patterns to a minimum.

FLYING
The dry air, coupled with artificial pressure and tiny, cramped seats, puts tremendous stress on the body, which loses a significant amount of water during a long flight. The body distributes the water consumed to the most urgently needed areas, which are not the skin, or eyes. So you get off the plane with puffiness and dark eye circles. Take along a good eye cream, drink more than normal fluids the week prior to flying and relax as much as possible on the flight and you will be much happier with how you look and feel upon arrival.

FOOD
Our body cannot function correctly without the proper foods. As with life, food needs to be balanced to ensure that the body has adequate resources for all its processes. I recommend the book “Eat Right 4 Your Type” by Dr. Peter J. DeAdamo and “Dr. Abravanel’s Body Type Diet and Lifetime Nutrition Plan” by Elliot D. Abravanel, M.D. and Elizabeth A. King as good starting places for sensible and personalized information.

FRIEND
Nothing is better for helping you relax that talking to a good friend. The one person in the world who accepts you for who and what you are and who forgives and forgets all the totally insane stuff you sometimes do. I try to keep two or three of these handy at all time.

FRAGRANCE
The versatility of scents is amazing. From sensual to medical, “aromotherapy” is adding grace to thousands of applications. Trust your nose. Essential oils have simultaneous physical and psychological affects, and response to them will occur physically, emotionally, and mentally as well as spiritually. If you like one, it will probably like you. If you can’t stand one, your body probably will not accept it. It is very helpful to have a trained Aromotherapist help you the first few times.

FREE
The two best-loved words in the world are “Free” and “Chocolate”. Put them together for a BIG winner!

G

GARDEN
A traditional garden requires a lot of time and effort however gardens can be simplified so they can be enjoyed without all the effort. Buy plants that are already started rather than seeds. Choose plants that are less demanding (ask advise of a good gardening shop). Use hay, peat moss or wood chips to cut down on watering time and weeding. Stagger the blooming times so your enjoyment lasts longer. Choose flowers that bloom a long time like impatiens and wax begonias. Stress can be channeled away while you are digging and planting. The rewards are well worth the effort. Gardens are great for the soul. JUST A REMINDER: Don’t overdo! Set realistic goals over several days or weekends. Be sure to drink a bit more water than you normally do so that soreness will be lessened. Do your general stretching before you start. You want to enjoy your beautiful garden and not suffer from overdoing.

GEAR
Life and good health works best if we shift into SLOW GEAR every now and then. It is easy to get caught up in the “rush through everything” syndrome. Slowing down long enough to experience the joys of simple things can be one of the best gifts you give yourself. It is not easy. But if you try it (even if only for an hour), you will agree that slow gear is a nice and welcome change. Make it a weekly experience at least and reap the benefits of a slow gear time!

GIMMICKS
Every industry has fads and the “new” thing to try. It can be difficult to separate the flash-in-the-pan from the real deal treatment to best benefit your requirements. Your massage/bodywork therapist can help you create manageable and measurable wellness goals. Write down questions that you want to ask about new treatments. Just being “new” does not make them the best for you. How does it fit in with your overall wellness goals? Does it work well with the medication you currently take? Can it be incorporated with what you currently do? Does it fit with your therapist’s credentials? Ask your therapist and, if they don’t already know, they will find answers for you.

GUIDELINES for chair massage
A chair massage can be just the ticket for those tight shoulders and neck since a session will focus on your back, neck, shoulders, arms and hands. Chair massage is designed to stimulate your circulation and energize your body; it will help generate an overall feeling of well being but will not solve problems that require overall bodywork. The therapist will inquire throughout the session regarding your comfort with the pressure however don’t wait for them if the pressure is in any way uncomfortable. It can hurt and feel good at the same time! Chair sessions are usually offered for 5 – 20 minutes with the cost approximately $1.00/minute. The convenience of the chair massage is no undressing, no oil or lotions and usually a small waiting period and availability at many locations. It also feels wonderful!

H

HAPPINESS
Happiness is a one-person act. Friends and loved ones can support, empathize, and love you but they cannot give you happiness. Happiness springs from deep inside you and sometimes it can be accessed and acknowledged by a change in terminology. Instead of “happiness” try using words like “contented” or “peaceful”. Changing your level of satisfaction is up to you and only you can change it.

HEALTH
Good health is one of the toughest challenges we face today. Changing behaviors and taking responsibility for our own personal wellbeing is extremely difficult especially in today’s world. Preparing for any change in our health routine requires several specific steps.
(1)Believe that change is possible.
(2)Determine that change is going to happen.
(3)Develop perception of the discrepancy between current behavior and future health goals.
(4)Get information concerning general wellness and the techniques that best support your health goals.
(5)Create partnerships with health professionals and/or others who share your goals.
(6)Do it!
Without your active participation, your health is at the whim of any virus, allergy, pain, etc. that comes along. By being aware of where you currently are, where you want to be and moving confidently toward your chosen goal, you will find that better health is yours.

HERBAL
The label “herbal” is everywhere from shampoo to medicine. Herbs have a remarkable history of curative effects, when properly used. The body wants to be well and herbs certainly can have a place. Herbs that are useful for certain ailments usually contain vitamins and minerals that are helpful in that particular ailment or disease. However, as with any thing, remember your body is unique and what works for one may not work ,or may work adversely, for another. A good rule is to not mix herbs with traditional medicine without consulting your doctor or a trained herbalist. An excellent book is “Today’s Herbal Health – The Essential Reference Guide to Understanding Herbs used for Medicinal Purposes” by Louise Tenney, M. H.

HOMEOPATHY
Homeopathy is based on the observations (Hippocrates) that large amounts of certain natural substances can produce symptoms in healthy people resembling those caused by disease, while smaller doses of these same substances can relieve those symptoms. Samuel Hahnemann transformed these observations into “homeopathy” in the 1790’s. Homeopathy is officially sanctioned virtually everywhere in the world and the USA has many homeopathic practitioners. If you are considering trying homeopathy, a good rule to follow is to consult a reputable practitioner who is also a M.D. and get a second opinion for good measure. As with any new thing, have all the facts you can get.

I

ILEOCECAL VALVE
This is the valve separating the ileum (the final section of the small intestine) from the large intestine. This valve can become “stuck” and result in nausea and soreness on the right side of the lower abdomen. You may be able to relieve the discomfort by laying flat on the floor, placing your hands over the valve which is on the right side of the body, (right of the belly button), and pressing down gently while you slowly lift the right leg. If you don’t feel instant relief and any discomfort continues, please consult with your doctor.

IMMUNE SYSTEM
The immune system coordinates our mental processes and bodily functions. Nutrition plays a major role in the systems health and function as it controls how effectively we fight off infection and other illness. It fights off disease-carrying germs and bacteria that enter the body using leukocytes (white blood cells). This system is made up of the cardiovascular system, the lymphatic system and the large intestine and keeping it healthy is of prime importance. An optimally functioning immune system is one of the most important defenses against the severity or duration of infections.

INSOMNIA
This is the most common sleep disorder and can be accompanied by depression, chronic physical pain, stress, or medication use. Long-term insomnia should be treated with the help of a physician and might require medication and stress reduction techniques or psychological counseling. Caffeine, tobacco, and other stimulants should be avoided. Aromotherapy, massage and gentle bodywork are often beneficial.

INTUITION
Intuition is considered a way of perceiving and receiving information that is beyond the normal five senses. Intuition is a part of us and gives us information all the time. It just happens. As it relates to your body, pay attention. It needs to be respectfully verified, just as you would verify any other information, however it often gives you a head start on illness, stress, pain and other aspects of our body, mind and spirit.

INVESTIGATE
Investigate before using a service. Word of mouth is still the most often used and trusted way to investigate a service, however, opinions often differ on what is acceptable or what is required. When choosing a personal service, get several recommendations. Then call and speak with the individual who will perform the service or stop in and see their facilities. If they are unable to speak with you, ask them to call you back at their convenience. You should hear promptly.

IRIDOLOGY
Based on the belief that a trained observer can diagnose and predict disease by examining the iris of the eye and is often used as part of alternative medicine. There is much controversy regarding the effectiveness of iridology.

J

JIGGLE
If you have ever been walking along and noticed that several things are “jiggling” as you walk, you may want to put a plan in place. EVERYONE “jiggles” at some point and there are many proven methods of “de-jiggling”. First, where do you “jiggle”? My first step was a good personal trainer to get a specific, sound program to follow. My second was to remind myself that it was to be a consistent part of my life until the “jiggles” stopped. Nutrition, plenty of water, walking and other exercises are all part of any sound plan for overall good health. It is never too late to leave the “jiggles” to Jell-O!

JUICE
Take whole fruits and vegetables for juice that delivers maximum nutrition in a very short time. Many health stores now carry a variety of juices with no added sugars or additives. The best is when you make it yourself. With all the wonderful juicers available, even the most harried person can quickly provide a healthy and nutritious breakfast, pick-me-up or mid-afternoon snack. Make extra and freeze for a wonderful evening treat. Some favorite blends are beet, celery and orange or carrot, apple and pineapple. A wonderful smoothie is made by blending 1cup ice, handful of strawberries, handful of almonds, ½ cup apple juice and ½ frozen banana. Treat city!!! And good for you.

JOB
Every one has a job. For some it is called retirement, for others, it is children, house-work, self-employment, or corporate. Jobs always create their own kind of stress and stress is always unique to the individual. Identifying your stress and understanding how you react to it are key factors in a long-term enjoyment of your job. To help prevent job burnout, try the following: (1) Remember it is ONLY a job. You may really enjoy your work but all work and no play makes for a very tired and burnt out person. (2) Remember you are ONLY human and there are REALLY only 24 hours in one day. (3) Remember the important people in your life. It is easy to feel that you should be “doing” something when your family would just enjoy your total attention for 20 minutes. It is also important to realize that we can never reclaim a day that is past. Not in our family’s life, not in ours. (4) Remember to do the best job you possibly can and still take care of yourself. When many things center on you it is easy to put everyone’s needs before your own and promise yourself that tomorrow I will do something for me. Your health and well being assumes critical importance the more high stress your job becomes and some type of reconciliation must be made and factored into your daily schedule. (5) Make your personal style fit your needs. If you are a slow starter, if you hit the floor running, whatever your personal style, appreciate it and make it work for you. (6) Take breaks and cultivate a life outside of your job. At least once a day, take six deep breaths and think about something you are looking forward to.

K

KEEP
Keep up the good work. Whatever changes you have made, no matter how small, will make a difference. Do not get discouraged when the results are slow in coming. Remember your original reason for the change and be grateful that you were wise enough to make the change when you did. Every day remind yourself that you are going to “keep up the good work” and you will see results!

KIDNEY STONES
Kidney stones are not really stones per se, but crystals of a mineral such as calcium, potassium or even hardened cholesterol. These are formed in the fluid in the kidneys when the urine is too concentrated. Unable to pass through the kidney’s filtration system, they are VERY painful. Possible signs include (BUT ARE NOT LIMITED TO) pain in the lower back below the rib cage, changes in color and consistency of urine, a persistent urge to urinate, and pain during urination. If you have any of these symptoms, ALWAYS CHECK WITH YOUR DOCTOR. Good steps toward prevention are (1) drink plenty of fluids and watch your diet by avoiding meats that are smoked or cured, canned soups & fast foods which have large amounts of sodium.

KIT FOR THE MIND
Most families have a first aid kit somewhere in their house that includes all the necessities for a sudden health accident. Do you have handy a first aid kit for your mind? It is very helpful to have planned a specific and unique kit for when your mind needs a pick-me-up. Mine includes a CD of Florida surf, a book of devotions from the Psalms, a spritzer bottle of essential oils and water to gently mist the air and my face then all I have to add is sunshine. Depression or illness can jump on anyone and if these times are planned for in advance, it generally doesn’t last very long. However, if depression should continue over several weeks, please check with your doctor. Medication, illness, stress all play a part in creating a need for your mind to rest so the body can grow healthy again. Be prepared and don’t let depression get a start.

KNOW WHAT TO EXPECT
Knowledge is a wonderful aid to your comfort level. Knowing what to expect and what will be expected of you during any experience can be of great comfort especially if it is your “first” anything. If you’re undergoing a new procedure, read about it or ask questions about it until you are comfortable that you understand generally, what is to happen. If it is a new service or product, ask how it is performed and what you can expect the benefits to be. Ask about comfort measurers such as extra blankets for warmth. Don’t be afraid to ask questions or to make requests. The only dumb questions are the ones not asked. Your provider will happily answer your questions to your full satisfaction or you should find a new provider. Remember that you are in charge of your body. You may feel vulnerable, but you are in control and can stop most procedures or services if you feel it is necessary. And remember, take deep breaths and try to relax!

L

LAUGH
Laugh often. Sometimes finding something to laugh about is very hard to do. However, it is a proven fact that laughing is a great tension breaker and it enhances the immune system. So if you feel a illness coming on, get out the books or movies that make you laugh, get a snuggle blanket, lots of water and your doctor’s telephone number and relax and laugh a bit. Maybe your body just needed a good laugh!

LET GO
Letting go is very hard and most of us have had to very consciously let go of something. Let go of judging. Let go of children. Let go of youth. Let go of size 4. Yes, letting go is very hard but letting go can be such a relief. Letting go gives you more room to store things that are important such as grandchildren, happy memories, and new friends. Letting go gets easier after the first two or three times.

LIFE
Life is a journey and continual maintenance. More than ever, people are realizing the value of a balanced, healthy lifestyle so that the quality of life matches the quantity. No matter where you are in your health program you can work toward realistic goals. You might try a personal trainer for a month. You might try a 30-minute exercise membership for 3 months. You might try joining a weight program or perhaps just moderation at home. It is never too late to bring balance into your life. Even if in only small ways, it is well worth the effort.

LIQUID
Liquid is what keeps you moving easily. It oils the joints and muscles and well as keeping all the internal organs at their best. Monitor your liquid intake. To often, we underestimate the amount of liquid put into the body during a 24-hour period. Water is especially important if you are walking or exercising over a long time period. During the summer, it is easier to “feel” thirsty. In the winter, fluid intake often drops to almost nothing. If there is a breeze, the cool air will dry sweat quickly and you may not notice how much fluid you are losing. It is a good rule of thumb to make sure you drink every 20-30 minutes to keep body temperature regulated and to stay hydrated. Tea, coffee and beer never substitute for water.

LOVE
Learn to use things and to love people, instead of the other way around.

LYMPH
The lymphatic system is the body’s vacuum cleaner and disposal unit as part of the immune system. Lymph fluid drains many of the body tissues, increasing the amount of fluid returned to the heart. Lymph nodes (or special filters) are throughout the body, with concentrations in the neck, axilla, and groin. The spleen is the largest lymphatic organ of the body. Interruption of lymph drainage in an area generally creates considerable swelling (edema) due to accumulation of fluids.

M

MASSAGE
The sense of touch is a powerful and highly sensitive form of communication. Massage can stimulate and relax the body and the mind. The skin, blood and lymphatic systems are stimulated, which boosts circulation, aids cellular renewal and removes toxic wastes. As tense muscles relax, stiff joints loosen and nerves are soothed, and an all-over feeling of well-being results. The most familiar massage is Swedish, which was designed to aid athletes remain well. Today, there are many different types of massage available. Each modality has been designed to accomplish certain specific goals from structure alignment to energy work. Finding the right massage for you may require research on the web and/or yellow pages. Don’t neglect to ask your friends and family if they know of a good therapist since they will also be able to give you good feedback on the type of massages they received. Most therapists love to tell you what they do. Many do a free consultation if asked. Most have a “new client” form and extra time for the first visit to ensure your comfort. Massage is great!

MEDITATION
Thinking about things that we enjoy makes us feel better. The body can be helped to recover from stress or illness by your mind, using meditation. It relieves stress and decreases blood pressure, heart rate, and the perception of acute pain, while increasing your perception of health. This puts you in a much better place for healing. A simple meditation – (1) find a quiet spot, (2) sit in a comfortable position, (3) take several slow, deep breaths. As you breathe out, state “I am relaxed” (or whatever you choose) then visualize your whole body from the toes of your feet to the top of your head slowly responding to your statement. This has authority because the statement comes from you to you and our words have power over our minds and emotions. Meditation does not have to be a “specific” way or technique or for a special time frame. It can be as simple as going outside in the morning and enjoying your cup of tea/coffee in the presence of nature. Meditation is a wonderful way to start or end your day and there is not an age limit on how long you can do it.

MENOPAUSE
Every woman’s transition through menopause is unique. It is not a disease; it is a normal life transition. Pay attention to the body, mind and spirit. Menopause is not just about hormones. Reducing stress and tending to spiritual needs and issues that effect your outlook help bring balance into your life and lessen the impact of menopause in your life. Remember you are a “whole” person and look at options. Chinese medicine, acupuncture, herbal supplements, hydrotherapy, and homeopathic remedies and massage have all been of benefit when the body is out of whack. Menopause is a natural part of maturing and it need not slow you down!

MISTAKES
Get over them. Let them go. Forgive yourself. Everyone makes them. The secret is to learn from them and not do the same one over again. There will be plenty left!

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NATUROPATHIC MEDICINE
Naturopathic espouses a wide-ranging combination of nutrition and supplementation, exercise, stress management, herbal medicine, acupuncture, homeopathy, manipulative therapies, and hot and cold baths. This offers a good use of “blended medicine” to stimulate the healing power of nature.

NECK
The neck is the biggest tattle tail of the whole body when it comes to giving away your age, both in the way the skin looks and the way you carry your neck. Most of us learn early in life that it is important for your beauty routine to cover all the skin, especially the neck. The way the neck is carried is often overlooked as expressing age. Two important ways to care for your neck is through regular massage and chiropractic treatments. When the skeletal and muscular systems are in harmony, the whole body functions better – your posture is straighter and your thinking is clearer because the head is supported correctly. It is not just about “looking younger”; a healthy neck is critical to your overall health and has to be considered in your health and beauty programs.

NO
After we reach three years of age, “No” becomes the most unused word in our vocabulary. We seem to forget that you can be polite and still say “NO”. Whenever you feel a “Yes” getting ready to slip out of your lips, give yourself time to think things over, decide what you really do want to do about this situation, then say “yes” or “no” based on what works best for you.

NOURISH
Your skin is the largest organ of the body and often the least nourished. No matter how many birthdays you’ve celebrated, to a large extent, your skin’s “age” depends on how well you take care of it. There are multitudes of anti-aging products that promise many things and a few of them even help a bit. But the ultimate anti-aging tonic is WATER. Nature makes it very plain – dry out a plum and you get a prune! Water on the other hand, hydrates and softens the same plum. Drinking plenty of water (most still believe 6 to 8 glass per day) gives you benefits beyond just the basic body processes. It can also help you maintain healthy, younger-looking skin and prevent certain diseases and conditions that make you feel far older than your years. DRINK WATER to nourish your skin.

NURTURE
Fighting off an illness or trying to control stress is difficult, exhausting work. The “nurturing” gene seems to work only for others and not yourself. How do you self-nurture? What types of things make you happy? If you had to stop and think about it, it has been too long since you did something nurturing for yourself. Some things to try: massage, meditation visualization, dance, gardening, exercise, reading, yoga, cooking, and visiting friends. Without guilt! It is a proven fact that when we nurture ourselves, we become much better nurturers. And, we are much happier, healthier and younger looking!

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OILS
Essential oils (EO) are the concentrated essences of various flowers, fruits, herbs, and plants. One of the most appreciated aspects of using EO’s is that they enter and leave the body with great efficiency, leaving no toxins behind. All EO’s create an emotional reflex and each reflex is a very individual experience. The oils are so very concentrated that they MUST BE DILUTED in carrier oils such as sweet almond or grapeseed oil. Good rule of thumb: Smell them. Pick one you like, one you really like and one that is marvelous! Then blend them at your leisure using no more than 3 to 6 drops of EO to 1 tablespoon of carrier oil. You can mix the drops of EO’s together or use only one at a time. Rub into a sore spot or on the soles of the feet. Then just relax.

OPTIMISM
Your attitude has a direct bearing on your heath and by improving one, you can enhance the other. Optimism is a way of thinking about the world and our place in it. An optimistic outlook has the ability to change our lives by shaping our experiences. Optimism is a skill anyone can choose to use immediately. Certain activities tap into the deep connection between our bodies, minds, and spirits. Yoga, for example, calls every part of you into play while disciplines, like tai chi, act as moving forms of meditation which help to quiet the mind and energize the body. Since optimism is a choice, that means you control the level of optimism you bring to your life.

ORGANIC
All organic products are not created equal. Manufacturers who meet the long-awaited USDA guidelines now have three variations on the organic label. The green and white USDA seal is “100% Organic”, “Organic” and without a seal is “Made with Organic Ingredients”.
Obviously, the best organic is what you grow yourself!

ORIGINS
Understanding your origins or genetic makeup is very helpful in setting and maintaining your health goals. If you have a specific disease in your family history, that is something your doctor is interested in because it gives clues to your wellbeing. If you have not already, do a bit of research to find out about your parent’s parents. What was their health like? What struck them down as they aged? While you may be the lucky generation to miss a particular problem, knowing these circumstances may help your children or grandchildren. You will probably learn some very interesting things you did not know as your research progresses. Have fun and keep notes.

OSTEOPOROSIS
Osteoporosis (porous bone) can strike at any age but seems to prefer postmenopausal women because estrogen production because less at that time. It is a sneaky disease with no symptoms of its own and often a broken bone is the first clue. There are currently new treatment options and the outlook for this disease continues to improve. If you even think you might have it, talk to your doctor, the earlier the better.

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PAIN
Most people live daily with some type of pain, from tiny symptoms upon rising to steadily increased pain during the day. PAY ATTENTION TO YOUR BODY! These are all warning signs that your health is out of balance. Do not automatically blame “getting older” for your pain. If these signs are ignored, a real problem can & usually will develop. Some signs to watch for: muscle tension, fatigue, loss of appetite, sleep problems, shortness of breath, anxiety, depression, hair loss and frequent aches and pains in a particular spot. Any or a combination of the above should be responded to immediately. Talk to your doctor, review what’s been happening in your life, check your daily habits and/or see a massage therapist. If the pain is muscular, the massage will really help. If your life is very stressful, change some habits. But most importantly, check with your doctor because pain is the body asking for help.

PILATES (puh-LAH-teez)
This wonderful program simultaneously works on strength, flexibility, and balance. Pilates produces results. Because of its effect on conditioning, suppleness, and balance, it is very effective in maintaining easy mobility, something that is often lost as we age. It is almost like getting massaged from the inside out.

PETS
Animals can provide great health effects such as relieving stress, lowering blood pressure, and speeding up recovery from illness. Pets are highly recommended for all ages. There is something about unconditional love that we respond very well to.

PLEASURE
•Drive with the car windows down
•Plan a big night out
•Plan a mini-vacation for each month
•Go someplace you can see stars
•Buy one sheet set of 400+ thread count
•Take a day off in the middle of the week
•Sleep in
•Whatever makes you smile!

POSTURE
Acceptable posture rules are to keep your ears, shoulders, hips, knees, and ankles in as straight a line as possible. You can perk up your posture by reviewing how you are sitting, standing, and walking and make gentle corrections until your best posture is automatic. Often very simple changes have a very large impact. Watch yourself in a mirror when possible. Try to identify where there can be room for improvement. Your body will repay you with a less aches, pain and fatigue. And improved overall health is a bonus worth working for.

PRAYER
When required to make the best out of a less-than-wonderful-experience, prayer can lead to real spiritual renewal. The Psalms of David always meet my needs when I am without words. His cry to God becomes my cry and comfort and understanding always follow.

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QUADRICEPS
Situated in the thigh, this muscle is one of the great extensor muscles of the legs and is a composite of four muscles. The rectus femoris has its origin in the pelvic girdle; the vastus lateralis, vastus medialis, and the vastus intermedius, have their origins on the femur. All four share a common insertion via the patella (kneecap) to the tibia. The quadriceps femoris extends the knee during standing up, climbing, jumping, and running and the rectus femoris also flexes the hip. Hip and leg pains are often related to the tightening of the quadriceps. Doing warm-ups and stretching before exercising is very important to help prevent hip and leg discomfort.

QUARANTINE
Quarantine’s definition is “the period for which a person (or animal) is kept in isolation to prevent the spread of a contagious disease. Today, it is very hard to isolate or “quarantine” anything. So a “quarantine” today may better mean, “the period for which a person is allowed peace and quiet while giving plenty of love and attention” except in those instances when the doctor establishes the quarantine. On a humorous note, wouldn’t if be wonderful if we could quarantine the following:
•Aging
•Weight gain
•Government spending
•Obscene music
For fun, add a few things from your list that you feel are contagious diseases! Do not include people!

QUARTET FOR HEALTH
Health is a multicolored cover that has four critical corners. (1) Nutrition, (2) exercise (3) stress management and (4) love/belonging.
These four things are the result of years of research by many different disciplines that agree that each of the above are necessary components of your self-care program. Most alternative therapies incorporate the four as fundamentals while traditional medicine also accepts and incorporates them as necessary parts of overall good health. When you are planning your health program, remember to consider all four for a long, healthy life. These four also are a very sound practice for those who are ill.

QUIET
Recognizing the body and mind’s need for “quiet time” is a very important part of any health program. The benefits of even 10 – 20 minutes a day without demands on you, gives your body and mind a chance to become more centered and peaceful. Being centered and peaceful results in muscles and emotions that are relaxed. Quiet is something that is very difficult to find in today’s society, but something that is very well worth the effort. Try setting aside even 10 extra minutes to just hibernate in the bath or set outside or whatever gives you the opportunity for some quiet time. It will get easier and easier (and the time longer) the more you do it. Make a game of it and enlist your family. It is one habit that is good for you. Try it and see.

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REFLEXOLOGY
For the hands and feet there is nothing much that can compare with a wonderful one-hour Reflexology treatment. Reflexology is a specific pressure technique that works on precise reflex points on the feet and hands, stimulating certain areas that are believed to correspond to the internal organs and other parts of the body. The benefits of Reflexology are felt throughout the whole body even though the feet (or hands) are all that are worked on. It is a wonderful treatment for any age.

REST
Your body needs the opportunity to rebuild muscle tissue and replenish chemicals in your brain. A typical rest period is 7 to 9 hours each night. Developing good sleep habits is like exercising your muscles - you must be consistent in order to see good results. Stick to a schedule: (1) relax a few minutes before bedtime to let go of the day’s stresses and to clear your mind, (2) avoid alcohol and caffeine at least 6-8 hours before bedtime and (3) eat your evening meal before 8 p.m. If you give your body a chance, it will surprise and please you and makes your friends ask what you are up to.

RESOLUTIONS
For many, resolutions are what you make at the New Year and bail out of by January 15th. Instead of buying into the typical resolutions, try something new. Resolve to (1) Be kinder to yourself – give yourself at least one break a week for the next year. (2) Swear off dieting – try for realistic moderation and don’t eat after 8 p.m. (3) Goof off some – unstructured time is a wonderful gift, both to yourself and your family. Practice the art of doing nothing. (4) Resolve to keep only kind resolutions!

RETREAT
Stress is the body’s physical response to excessive demands, frequent changes in daily routines, or a threat of danger. Anxiety is an emotional response to stress. It is often hard to identify the problem areas associated with stress with our hectic schedules. Finding (making) the time to even think about them can be a challenge. A “retreat” is somewhere away – away from the stress – away from the daily life happenings. You do not have to physically “retreat” in order to gain the benefits of a retreat. Often simply practicing relaxation techniques such as deep breathing, taking a 10-15 minute rest stop, long walks; warm baths or some type of meditation can serve just as well as a traditional retreat. Make a plan today to incorporate a weekly retreat and try them all!

R-I-C-E
Rest, Ice, Compression, Elevation
Any injury should be considered as serious. Until you can reach medical help, remember the R-I-C-E formula. Rest the area that has an injury. Apply Ice packs to the injured area (approximately 20 minutes on and 40 minutes off). Compress or apply pressure to the iced area and even after the ice is removed, keep the area wrapped so the pressure remains. Elevate the injured area if possible. R-I-C-E is good to remember and don’t forget to talk to your doctor.

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SAVE
A fun strategy for saving? You have to be kidding! Try this and see. Using a “special” container tuck one dollar away every day. At year’s end, you will have $365 to spend. If you do two dollars a day you will have $730. This is a great way to instill a new habit of saving and build your massage (or even just a fun) fund.

SLEEP
Get in the habit of going to bed early one night a week. Then add other nights during the week. Many people need LESS than eight hours of sleep each night. The older we get, the less sleep we may need. Sleeping, like so many things, is unique to the individual. It is very helpful to know exactly how much you really require so you have a target to shot for. Take a warm bath before bed to aid in sleeping. Or turn the Ocean CD on as you get into bed. Any amount of solid sleep is hard for some to manage, but the benefits are worth cultivating.

SMOOTHIE
A Smoothie is a wonderful pick-me-up at the end of a long day. A quick lift that never lets your taste buds down! Quick non-milk receipt – add in order given: 8 oz glass, ¾ cup ice cubes, ½ frozen peeled banana, handful of frozen fruit (strawberry, blueberry, peach, mango, etc.), handful of nuts (almonds, walnuts, pecans), fill cup to top with cold apple juice & pour into blender & blend until smooth. Drink with pleasure.

SNORE
You can make a great deal of money if you have a good home remedy to help stop snoring. This works for some…in order to sleep on your side which makes the throat less likely to be blocked and cause snoring, sew a pocket onto the back of your pajama’s and insert a tennis ball. It will definitely keep you on your side. If nothing works, please be sure to explore medical treatments. Sleep apnea can be one of the causes of snoring and needs to be treated seriously.

STRETCH
Stretching keeps the muscles supple, prepares for movement, and helps transition from inactivity to vigorous activity without undue strain, preventing injuries. It feels good when done correctly and should reflect your particular muscular structure, flexibility and varying tension levels. It will reduce muscular tension and promote freer movement but don’t overdo and have good massage therapist handy.

STRESS
No matter what the cause or type, stress takes a massive toll on the body since vital energy is required to cope with the stress conditions. Find out what causes yours and get it reduced.

SUN
A little sunshine can do much good. Being outside for 10 minutes a day you receive the equivalent of 4000 IU of vitamin D. I love the sun and my sunscreen.

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TECHNIQUE
A massage technique is the method in which the therapist performs the massage. Today there are many different methods performed under the umbrella of “massage”. Each one is designed to meet specific needs of the client. Take the time to ask questions about the technique offered, then decide if it is what you want. The only stupid question is the one you don’t ask!

THINK
Think before you speak. Miscommunication and confusion is often caused because we simply said what happens to be at the front of our mind. Take the time to thing how you want your message to be considered or how others might interpret your message before you speak or act. Everyone benefits.

TOUCH
Touching is a powerful and highly sensitive form of communication. Any massage should only use appropriate touch. However, ANY TOUCH SHOULD NEVER MAKE YOU UNCOMFORTABLE. You can help ensure appropriate touch by (1) making sure your therapist is licensed by your state (2) ask for references from people you know and trust (3) ask for details about the upcoming massage, the pressure, benefits, etc., (4) communicating ANYTHING that makes you uncomfortable. The massage touch can use many different pressures and strokes, however you are always your body’s expert. Only you can decide what is too much for your body. Good therapists want you to be better. Ask for advice, but make your own decisions.

TOWEL WARMER
Absolutely nothing feels better in the winter than to wrap yourself in a warm, fluffy towel. Towel warmers are readily accessible at places like Home Depot, Lowes, etc., and are a wonderful Christmas present for yourself.

TRIGGER POINT
Trigger points – the place that causes pain – may not be the first place you notice. Trigger points are characterized mostly by referred pain but can be responsible for a variety of other discomforting effects, including numbness, tingling, burning, swelling, hypersensitivity, muscle weakness, joint stiffness and a wide variety of autonomic symptoms. Deep Tissue Massage finds and de-triggers these painful points.

TUMMY WARMER
Tummy warming lives on and is a wonderful way to relieve stress. Tummy warmers are wonderful for menstrual pain or cramps. A wonderful heat pack is the 11” X 15” Fomentek Bag (1-800-562-4328 or www.fomentek.com). Place your chosen TM on the lower abdomen (below the navel and above the pubic bone) and relax. The Fomentek bag is filled with hot water from the tap and contours itself to fit your body. You can fit it anywhere, it can be slept on and it stays hot for over 1 hour. It is one of my most favorite things.
If using a bag designed to be placed in the microwave, please be careful since they can get very hot, very quickly.

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UNFINISHED
Your health is never “finished”. It is always in a state of change so you might as well accept the fact. Many pains are blamed on “aging” which should rather be blamed on unresponsiveness to the body’s requests (see UNWIND). We are careful to yearly adjust our makeup and dress styles while our health program (if we even have one) seldom changes. Stay current on what is available, what is possible for you right now and what your long-term goals are. If you can stay somewhere in the middle of these, you will be a healthy “unfinished” person.

UNHAPPINESS
Unhappiness can have many causes, but most often it is created by old patterns in our life. Unhappiness creates a very real physical stress that effects the body, mind and spirit. This is often a result of the perception that we are ill equipped to meet life’s demands. This perception opens the door for the development of chronic health problems that establishes a cycle that is very difficult to break. Often professional help is the best way to reestablish balance and happiness. However, when you feel particularly unhappy, take pencil and paper and (1) list all the things that make you unhappy, (2) list all the things that would make you happy. Then see if the solution of anything from list #1 will cause list #2 to happen. Far too often, it is in the emotions that the source of unhappiness is established and until those emotions are addressed, happiness stays away. Massage and bodywork, exercise, good nutrition and unconditional acceptance of yourself as you are right now can make a difference. Talk to your doctor, pastor, and/or friends. Don’t let old patterns cause you unhappiness and sabotage your successes or keep you from achieving your goals.

UNWIND
Just the word “unwind” helps my shoulders to relax. Often we are so caught up in the moment by moment stuff we MUST get accomplished TODAY that we forget to take the bathroom break, the lunch hour, the afternoon walk to the water fountain. If you were as rude to your friends and family as you are to yourself, you would be in big trouble! The body is the biggest “accommodator” ever. It keeps adjusting, supporting what you ask it to do until, one day, it decides this is the final straw and illness or body problems “suddenly” happen. Seldom does illness or body difficulties jump on you from nowhere. The body starts sending messages through pain and discomfort early in the pattern but we shrug it off and assume that “it will get better”. As long as the pattern continues, it will not get better. Take the time to be aware of your body and the language it speaks. Listen to and respond to what it says each night as you lay down. Take the time during the day to breathe deep and let your body have a few minutes break. Eat away from your desk. Take several walks a day to the water fountain. Whether you are a corporate worker, self-employed, or a homebody, EVERYONE needs to unwind during the day. Make it happen. Massage and bodywork help, but they cannot be with you every day. Unwinding is an every day body requirement.

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VACATION
A good percentage of my clients find that vacations are not restful. They can be exciting, fun, necessary, etc., but not restful. Stress is often the major player in any time off. Planning a few things in advance helps:
(1) Start a list of things you want to remember to take with you, do before you leave, etc. (2) find out all you can about where you are going, what temperature, altitude, activities, etc. (3) think about the emotions involved, especially if visiting family (4) resolve to breathe deep, drink plenty of fluids, enjoy what is offered, rest as much as possible and schedule a massage for your return.

VARICOSE VEINS
Varicose veins are a result of improper/damaged valve closings as blood returns to the heart. Movement (walking, etc.) causes leg muscles to contract, pushing blood up through leg veins. The valves lining the veins open up to allow the blood passage, snapping shut to prevent blood from rushing back down to your feet. When a valve fails to close properly, the blood pools in the vein, causing it to stretch, resulting in a bulge toward the surface of the skin. While any vein in the body can become varicose, the most vulnerable veins are located in the legs and arms. Weight, pregnancy and inadequate exercise are often part of the cause of varicose veins. Most massage modalities are contraindicated for varicose veins. A hemorrhoid is an anal vein that has become varicose.

VIEWPOINT
Viewpoints change as you age. Some may call it “accepting the inevitable” but I prefer to call it “viewpoint maturity”. Getting should, could, and would out of our life is very liberating. It usually means that we have started to care more about what we think than what “everyone else” thinks. Remember that age adds it own beauty and elegance to life. It is a wonderful freedom.

VISUALIZATION
Visualization (guided imagery) is helpful in selecting mental pictures that stimulate natural healing responses. Many people do some form of visualization using their own imagery, for example: where you would like to be – beach, mountains, hills or a particular season that you enjoy, or your favorite colors. The images are helpful to alleviate anxiety and to assist changes in attitudes and behavior. This is an excellent way to work through emotions connected with trauma, illness, or other life circumstances.

VITAMINS & MINERALS
Before stress, pollution, processed foods, and mineral depleted soils, you could get most all the nutrients needed from a well balanced diet. Today, it is wise to
take supplements regularly. Do not add any vitamin or mineral to your diet without discussing it with your doctor or nutritionist. The body can only assimilate what it needs. Taking too much or not enough can create new problems. So start with good nutrition, good hydration, good rest habits and stay away of what your body tells you it doesn’t want. It is very smart.

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WALK
One of the great attractions of walking is that you can do it at your own pace. People walk for dual effects - relaxing and exercising while experiencing the natural environment. Many people enjoy incorporating speed walking and sauntering to enjoy both a good physical workout while enjoying the meditative quality provided by smell and sight as you slow walk along. Often a short walk is like a mini-vacation. Your breath deepens and your energy rises. Whatever you get out of walking … whether you’re communicating with nature or exercising … walking costs nothing but your time and the benefits of increased energy and good physical and mental health are wonderful.

WASH
Make washing your hands after anything a priority. While this sounds so simple, it is amazing how many times this simple prevention is not used. It is proven to prevent the transmission of infection, whether food-borne illnesses or the flu, according to the Centers for Disease Control and Prevention. Cruises are especially aware of the dangers and have taken extra precautions to ensure that clean hands are easy to do prior to eating. Regular soap may work better than antibacterial since germs tend to grow resistant to the antibiotic ingredients used. Well worth the few minutes it takes and you can feel virtuous because YOU are one of the ones who do it!

WATER
Water is as necessary as air to the body. Breathing is much easier because we don’t even have to think to breathe while it takes a conscious effort to remember to get water into our system. The fad of carrying a water bottle everywhere is one that has my full appreciation and support. Approximately 70% of my clients do not drink nearly enough water for their body to function properly. Tea, coffee, soft drinks, beer, etc. do not replace the need for water. You don’t have to drink 8 giant glasses a day, (even 2-3 helps) but be sure that you drink more than a few sips. It is difficult if you don’t get thirsty, but make an effort to incorporate water into your conscious mind. Increase the amount gradually so it doesn’t put a strain on the kidneys. Your skin will be softer and smoother … water is a fluid miracle drug!

WATERMELON
Watermelon is a summertime favorite and is a good source of beta-carotene, vitamin C, potassium and magnesium. Watermelon can have a diuretic effect, so make sure you stay aware of your overall nutrition and supplement needs.

WEIGHT
You will never find “the perfect weight” so forget it. Nor the perfect diet. Some things you can do to reach a weight that works for you:
•Improve digestion & elimination
•Stimulate metabolism/increase energy
•Curb the appetite/reduce cravings

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X MARKS THE SPOT
Clients often ask how I can find “exactly the right spot that hurts so bad”? I do not have x-ray eyes. Your body is the biggest tattletale in the whole world and it wants the pain to go away. The term “massage” covers many different modalities. Some are excellent for relaxation, but many are designed to address the “trigger point” of pain. Deep tissue work uses pressure at the muscle’s attachment and insertion points to spread the muscle fibers to increase blood flow to the painful area. When a muscle is shortened or traumatized, it leaves a pattern in the muscle that can be found and eased. Knowing how the muscle groups move and counter each other can often give information as to how a pain originated without any verbal input. But by far the best way to get the quality of bodywork that is best for you is to talk to your therapist and give them all the information you possibly can about the pain. Pain patterns are often intensified because the client does not drink enough water. It has been a very good rule of thumb to drink one ounce of water for every two pounds of weight. For example, if you weigh 140 pounds, you would be very good to your body by drinking 70 ounces of water. Any caffeine acts as a diuretic and increases the need for water.

XIPHOID PROCESS (Xiphoid Cartilage)
The xiphoid process is the lower-most section of the breastbone that does not articulate with any ribs. The xiphoid cartilage gradually ossifies until it is completely replaced by bone after middle age. This area is generally very sore especially when there has been a lot of coughing. This area can be gently de-triggered by soft rubbing with a washrag while in the shower or bath. Be sure to cover the entire area under the breast until all the sore spots are gone. The hot water helps increase the circulation and aids in the lessening of pain.

X-RAY
X-rays are electromagnetic radiation of extremely short wavelength with great penetrating powers in matter opaque to light. X-rays are produced when high-energy beams of electrons strike matter. They are used in diagnosis in the techniques of radiography and in radiotherapy. Great care is needed to avoid unnecessary exposure, because the radiation is harmful to all living things. (Quoted from The Bantam Medical Dictionary ISBN 0-553-28498-3).

X-TRA
X-tra is something more than you were expecting or even thought to look for. It comes as a big surprise and that makes it all the more appreciated and cherished. There is a lot to stimulate, seduce or just keep you busy in this world, but very little that allows life to give you a nice surprise. For example, a “for no reason” card in the mail, an unexpected kindness from a stranger, a moment of thoughtfulness from a grandchild, a surprise hug, a bag of your favorite cookies, a baby’s kiss – those are all X-tra and how I wish they would happen more often.

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YLANG YLANG
Ylang ylang is an essential oil. It is so exotic and its perfume is so extraordinary that it is called the “flower of flowers”. This oil is renowned for its restorative powers and its relaxing effect on the nervous system. It is considered an antidepressant and may be used therapeutically to treat stress, frustration, anger, and shock. It can have a balancing effect on blood pressure and distressed breathing patterns. While it is used in many cosmetics because of its fragrance, ylang ylang is also included in many preparations for balancing and toning the skin. To help refresh you when you are flying, sprinkle 2 drops of lavender essential oil and 1 drop of ylang ylang on a hot wash cloth and wipe the face and neck. Also it is nice to wipe the feet with, especially if they are swollen. REMEMBER TO NEVER PUT ANY ESSENTIAL OIL DIRECTLY ON THE SKIN. They are all highly concentrated and may burn the skin or cause a reaction. If you want to apply it as massage oil, add 4 drops ylang yland to one tablespoon of olive or grapeseed oil and then massage.

YOGA
Yoga is a technique with three major components – posture, breathing, and meditation. There are various physical exercises in which you assume certain postures designed to create the self-control for proper breathing. The breathing phase is designed to stretch the breath to encourage meditation. The meditation detaches you from your environment, allowing you to enjoy a deep concentration. These three major components are also incorporated into many rehabilitation centers because of the dependable benefits achieved. To calm anxiety and sooth irritability, try the following pose called “The Child”. Sit on your heels. Bring your forehead to the floor, stretching your spine as far as possible. Close your eyes. Let your arms rest behind you, near your heel, with palms face up. Breathe regularly. Hold for 5 minutes. This gives the opportunity to be in a stronger place to face each day. Yoga is not for everyone, but it offers significant benefits to those who apply the techniques. Flexibility, deep breathing, and a peaceful spirit are what allow a youthful outlook at any age.

YOGURT
Long believed to help fight yeast infections, yogurt is an accepted and easily obtainable resource. Make sure the yogurt contains live active cultures (check the label) or it will just be a nice snack and not have any medicinal benefit. The live cultures include Lactobacillus acidophilus that is a beneficial bacterium that helps control yeast. REMEMBER any infection should be discussed with your doctor. Often an infection can be a symptom of something else.

YOURSELF
It is easy to take care of everyone but yourself. You are important to your world and you deserve time to yourself, even if it is a small amount, every week. Try a long bath, walk in the park or take a nap. Relax. Take the time to be kind to yourself. You are worth it!

Z

ZERO
This is defined as a numerical symbol denoting the absence of all magnitude or quantity or nothing, blank, nil or void. If you ever have the chance to sit in a zero-gravity reflexology chair, you will find that ZERO is a wonderful, wonderful place to be. The chair provides the opportunity for your body to be in a position that frees it from the constraints of gravity. This is a great chair and, of course, the reflexology treatment adds the final touch of perfection.

ZEST
The dictionary defines ZEST as ardor, eagerness, enthusiasms, fervor, passion, zeal; delectation, delight, enjoyment, pleasure, satisfaction; bliss, ecstasy, elation. What a wonder word! Do you have any ZEST in your life?

ZIP
Whether you use ZIP to indicate energy (to proceed quickly and easily) or use it to ZIP up and close the day (to proceed or move with dispatch), age does effect the level of ZIP in your life – both as energy and in moving. I have found that one of the major constraints of aging for me, has been the continuing need for stretching and some type of exercise. Both of which I hate to do. However, the benefit is instantly seen in the increased amount of ZIP available to me. So, I find that stretching and exercise are a vital part of my aging process. I need ZIP for a long time to come, how about you?

ZONE THERAPY
Developed in the early 1900s by Dr. William Fitzgerald, Zone Therapy is a particular type of Reflexology. Based on the premise that the body is divided into ten equal zones, which extend the entire length of the body, a practitioner can stimulate a certain part of the foot and affect the other parts of the body that are included in that zone.

ZOMBIE
In even the best vocabularies, ZOMBIE is not something you want to be. The word conjures up images of someone who:

•doesn’t have enough sense to take care of themselves;
•never takes the time to understand or do the right thing for themselves;
•is the one everyone else makes fun of;
•is totally unaware of what is currently happening within their own body; and
•has a limited home life because of being so tired and out of it.

Do everything you can to keep from being a ZOMBIE. You deserve the best so take action to make sure that you don’t fit the above descriptions. Make the decision today to care about your health and then take the necessary and appropriate action. You will be so much happier and so will everyone who loves you.