ZENERGY MASSAGE: August 2010

Discover the Many Benefits of Chlorella - Nature's Superfood

From American Chronicle

Chlorella is one of the most scientifically researched foods in history. However, it's unlikely that you have heard of this superfood? It is not highly marketed by big businesses because the profit margins are low. However, chlorella is one of nature's finest foods, providing you with a rich variety of amino acid(protein), enzymes, vitamins, minerals and carbohydrates. In fact, chlorella is thought to contain every nutrient required by the human body.

Here is a partial list of the ingredients found in chlorella:

High-quality complete protein

All the known B vitamins

Vitamin C

Vitamin E

Beta-carotene

Macrominerals: including calcium, magnesium, zinc, potassium and many more

trace minerals

Mucopolysaccharides

Omega-3 fatty acids including GLA

Nucleic Acids (RNA and DNA)

Chlorophyll

Unfortunately, this superfood is filled with nutritional benefits that most doctors will never tell you about.

However, don't let that detract you from the many health benefits.

Relieves arthritis pain

Powerful blood cleanse

Liver cleanser

Anti-cancer agent

Strenghtens the immune system

Improves your digestive system and decreases constipation.

Allows you to focus more clearly and for a longer duration.

Helps eliminate bad breath.

Balances your body's pH.

Helps remove the heavy metals and other pesticides that are continually invading your body.

One of chlorella's greatest health benefits is in its ability to neutralize or remove poisonous substances from the body. A number of research projects in the U.S. and Europe have shown that chlorella can aid the body in the breakdown of hydrocarbon and metallic toxins such as DDT,PCB, mercury, cadmium and lead.

This detoxification process takes 3-6 months to build up to the point where the body can begin eliminating the years of harmful substances in your body.

However the health benefits don't stop there. One of chlorella's main components is chlorophyll. In fact, chlorella contains more chlorophly per gram than any other plant. This chlorophyl is one of the greatest sources for cleansing the bowel and other elimination systems, such as the liver and the blood.

Because of this high chlorphyll content, people find that chronic bad breath is often eliminated in just a few days on chlorella.

Chlorella also helps balance your body's pH. Your body's ideal pH is about 7.2 - 7.4. Unfortunately, America's poor diet of junk food, fast food, overcooked, processed foods, and soft drinks have produced a generation of people who are severely imbalanced.

The foods mentioned above are several thousand times more acidic than our bodies. This is a crucial point because most diseases begin their life and thrive in an acidic environment and do not live well in an alkaline environment.

Cancer is one of the many diseases that thrives in an acidic environment. Cancer rates have risen steadily and it is now to the point that fully one third of all people in the U.S. will get cancer in their lifetime!

The rise in these numbers coincides with the rise of fast food, junk food, and processed foods. Eliminating these toxic foods with whole foods like chlorella will help to virtually eliminate your risk of developing cancer in the future.

How Much Chlorella Should You Take:

Many people take way too little chlorella to be effective. Remember, this is a food, not a drug. If you really want this superfood to be effective, you must take large quantities. It is recommended that you take at least 5 grams at each meal.

Take your health to a new level with the many benefits of chlorealla.

Labor Massage

Courtesy massagemanual.com

When you are in labour, massage can be very reassuring. Being able to feel the physical presence of your partner or someone who cares can often bring additional relief to the simple knowledge that that person is present. And the calmer and more confident the touch, the calmer and more confident you will both be.

Firm massage in early labour may become uncomfortable later on. A gently resting hand may be all that is wanted and, if even that feels unbearable, sponging with cold water, fanning to keep cool or simply your partner's voice may be the most welcome form of contact.

Between contractions, which last only 1-2 minutes, you and your partner can discuss what might help you. Partners can also experiment; changing methods prevents them from overtiring their own muscles. However, they should remember that the object of massage is to soothe and comfort, not to release their own tension. Short, hesitant touches will do neither of you any good, whereas establishing a steady, smooth rhythm will be calming for you both. If you have practised massage during your pregnancy, you will both know what 'feels' best and how to communicate if labour becomes difficult at any point.

THIGH MASSAGE

Either kneel with your knees wide apart and sit back on your heels, maybe with a couple of books or pillows under your bottom for support, or sit cross-legged. Then, placing your hands on the outsides of your thighs, stroke down to the knee and back up on the insides, across to your hips and round again. As you stroke forwards, you can swing your body forwards too, combining a rocking action with the stroking movement. This is good for contractions felt in the thighs or tummy.

TUMMY MASSAGE

Using the fingertips, do a figure-of-eight movement across the body under the bump. Keep the touch light if the tummy is very painful. Good for contractions felt like period pains.

BACK MASSAGE

Apply circular pressure to the small of the back with the heel of the hand, or hold alternately a hot-water bottle and an ice pack (as used in a picnic box) against the small of the back. Both are good for contractions felt in the back.

Back-pressure massage can be hard work and you can get equally good relief using the pressure of a rolling pin. You should lean forwards, supported by cushions, over the back of a chair so that your back is straight or slightly hollowed. Your partner should be behind you, kneeling with one knee raised. He places the rolling pin on the small of your back, or wherever comfortable, and then, using his body weight, rocks back and forth so that the rolling pin rolls up and down about 7.5-10 cm (3-4in) above and below the small of the back.

You can use a rolling pin yourself to ease back ache by positioning it between the small of your back and a door frame and then bending and straightening the knees a few inches to achieve the same effect.

HAND MASSAGE

One of the simplest and easiest contacts is simply to hold, pat or stroke a hand. If you want to hold hands during labour, the important thing is for your partner to hold your hand, not the other way round. Then you can relax into the touch.

FACE MASSAGE

A small sponge dipped in cold water, wrung out and smoothed over the forehead, down the sides of the cheeks and the nose and across the chin can be comforting.

IN THE BATH

Kneeling in a deep warm bath can be soothing and your partner can set up a helpful rhythm by pouring cups of warm water over your back. Being washed with a damp flannel and dried with a towel can be welcome if labour is making you uncomfortable.

Essential oils for labor

The following recipes will help to ease uterine pain, regulate the contractions, reduce fear and anxiety and boost confidence.

1 drop of rose
1 drop of geranium
2 drops of lavender

2 drops of neroli
2 drops of lavender

1 drop of jasmine
1 drop of neroli
2 drops of lavender

(Remember to dilute it in 10 ml of carrier oil)

Prenatal Massage: Massage During Pregnancy

Therapeutic massage has been used for centuries to improve overall health, reduce stress, and relieve muscle tension. Pregnant women have often received ambivalent responses from the health community regarding the safety and purpose of massage during pregnancy. Modern investigation and research is proving that prenatal massage therapy can be a very instrumental ingredient in women’s prenatal care and should be given careful consideration.

Although most massage training institutions teach massage therapy for women who are pregnant, it is best to find a massage therapist who is certified in prenatal massage. The APA does work with any massage therapist, so it is important to ask about qualifications.

The benefits of prenatal massage or massage during pregnancy:

Studies indicate that massage therapy performed during pregnancy can reduce anxiety, decrease symptoms of depression, relieve muscle aches and joint pains, and improve labor outcomes and newborn health.

Massage therapy addresses different needs through varying techniques, one of which is called Swedish Massage, which aims to relax muscle tension and improve lymphatic and blood circulation through mild pressure applied to the muscle groups of the body. Swedish Massage is the recommended prenatal massage method during pregnancy because it addresses many common discomforts associated with the skeletal and circulatory changes brought on by hormone shifts during pregnancy.

Hormone regulation

Studies done in the past 10 years have shown that hormone levels associated with relaxation and stress are significantly altered, leading to mood regulation and improved cardiovascular health, when massage therapy was introduced to women’s prenatal care. Hormones such as norepinephrine and cortisol (“stress hormones”) were reduced and dopamine and serotonin levels (low levels of these hormones are associated with depression) were increased in women who received bi-weekly massages for only five weeks. These changes in hormone levels also led to fewer complications during birth and fewer instances of newborn complications, such as low birth weight. The evidence points strongly to maternal and newborn health benefits when relaxing, therapeutic massage is incorporated into regular prenatal care.

Reduction of swelling

Edema, or swelling of the joints during pregnancy, is often caused by reduced circulation and increased pressure on the major blood vessels by the heavy uterus. Massage helps to stimulate soft tissues to reduce collection of fluids in swollen joints, which also improves the removal of tissue waste, carried by the body’s lymph system.

Improvement of nerve pain

Sciatic nerve pain is experienced by many women in late pregnancy as the uterus rests on muscles of the pelvic floor and lower back. The pressure of the uterus spreads tension to the muscles of the upper and lower leg, causing them to swell and put pressure on nearby nerves. Massage therapy addresses the inflamed nerves by helping to release the tension on nearby muscles. Many women have experienced significant reduction in sciatic nerve pain during pregnancy through regular massage.

Other potential benefits of prenatal massage:

Reduced back pain
Reduced joint pain
Improved circulation
Reduced edema
Reduced muscle tension and headaches
Reduced stress and anxiety
Improved oxygenation of soft tissues and muscles
Better sleep

What precautions should be taken when seeking prenatal massage?

As with any therapeutic approach to pregnancy wellness, women should discuss massage with their prenatal care provider. The best way to address the risks of prenatal massage is to be informed and to work together with knowledgeable professionals.

Body position during prenatal massage

Many professionals consider the best position for a pregnant woman during massage is side-lying. Tables that provide a hole in which the uterus can fit may not be reliable and can still apply pressure to the abdomen, or allow the abdomen to dangle, causing uncomfortable stretching of the uterine ligaments. Consult your massage therapist before your first appointment to verify what position they place their clients in during the massage.

Seek an appropriate massage therapist

It is important to seek care from a certified prenatal massage therapist. Certified therapists have received training beyond the national standards for massage therapists and know how to address specific pregnancy needs and sensitive areas of the body.

Be aware of sensitive pressure points

Trained prenatal or pregnancy massage therapists are aware of pressure points on the ankles and wrists that can gently stimulate pelvic muscles, including the uterus. Certified prenatal massage therapists are trained to avoid very specific and intentional pressure to these areas during pregnancy. Any woman who has experienced pre-term contractions or consistent Braxton-Hicks contractions should alert her therapist to that fact so that pressure points can be avoided completely.

Women with the following conditions should speak with a health care provider prior to receiving a massage:

High risk pregnancy
Pregnancy induced hypertension (PIH)
Preeclampsia
Previous pre-term labor
Experiencing severe swelling, high blood pressure, or sudden, severe headaches
Recent birth

Is prenatal massage safe throughout the entire pregnancy?

Women can begin massage therapy at any point in their pregnancy – during the first, second, or third trimester. Many facilities will refuse to offer massage to a woman who is still in her first trimester because of the increased statistics for miscarriage associated with the first 12 weeks of pregnancy.

Incorporating Massage Into Your Prenatal Care

The benefits of massage can improve overall prenatal health for many pregnant women. Along with the guidance and advice of a prenatal care provider, massage therapy can be incorporated into routine prenatal care as an emotional and physical health supplement proven to improve pregnancy outcome, and maternal health. Consult your midwife or obstetrician before beginning any new therapeutic practice.

Quick Stress Relief

surefire ways to rapidly reduce stress

Ever wish a stress superhero could save you from traffic jams, chaotic meetings, or a toddler’s tantrums?

Guess what? You can be your own stress-busting superhero. Everybody has the power to reduce the impact of stress as it’s happening. With practice, you can learn to spot stressors and stay in control when the pressure builds.

Learning quick stress relief won't happen overnight. Like any skill, it takes time, self-exploration and above all, practice. But think of it as an education with a huge payoff.

The origins of stress

Are you friends with stress, or do you fear stress and wish you could make it go away? Believe it or not, stress is necessary for life. Without it, you would be dead—you need stress for creativity, learning, and facing life’s challenges. Stress is only harmful when it becomes overwhelming. Bottom line? Those who are aware of their stress and know how to manage it are less likely to get overwhelmed.

Stress and our environment

Stress comes from our internal and external environments. Internal stress refers to emotions that are threatening, frightening, or uncomfortable. External stress, on the other hand, comes from worldly experiences.

Not all stress is created equal. Let’s take a closer look at the two main ways stress can cause our nerves to shout SOS!

Everyday stress may be more harmful than you think

You may think that the worst kind of stress comes from traumatic situations like a car accident or a mugging. But what you may not know is that chronic, everyday stress can be just as damaging. Relentless small-scale challenges can wear you down, whether or not you even realize it’s a problem.

Stress doesn’t always look stressful

Internally, we all respond to stress the same: our blood pressure rises, our heart pumps faster, and our muscles constrict. When stressed, our bodies work hard and drain our immune system. Externally, however, people tend to respond to stress in three different ways: some become angry and agitated, others space out or withdraw, and still others freeze up.

The best way to quickly relieve stress may relate to your specific stress response. Read on to find out where you fit in.

How do you act when stressed?

Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when they’re overwhelmed by stress:

Foot on the gas. An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still.
Foot on the brake. A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion.
Foot on both gas and brake. A tense and frozen stress response. You “freeze” under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated.

Are you overexcited, underexcited or both?

When it comes to managing and reducing stress quickly in the middle of a heated situation, it’s important to know whether you tend to become overexcited or underexcited.

Overexcited – If you tend to become angry, agitated, or keyed up under stress, you will respond best to stress relief activities that quiet you down.
Underexcited – If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and that energize your nervous system.
Both overexcited and underexcited – If you tend to freeze: speeding up in some ways while slowing down in others, your challenge is to identify resources that provide both safety and stimulation to help you “reboot” your system.

Quick stress relief basics

There are countless techniques for preventing stress. Yoga and meditation work wonders for improving our coping skills. But who can take a moment to chant or meditate during a job interview or a disagreement with your spouse? For these situations, you need something more immediate and accessible. That’s when quick stress relief comes to the rescue.

The speediest way to stamp out stress is by engaging one or more of your senses. Sensory input draws on your senses—including your sense of sight, sound, taste, smell, touch, and movement—to rapidly calm and energize yourself.

The key to practicing quick stress relief is learning what kind of sensory input helps your particular nervous system find calm and focus quickly. Everyone responds to sensory input a little differently, so an awareness of your preferences is essential for reducing stress.

Recognize stress

Many people may simply not recognize how stressed they are. Acknowledging stress is the first step in lessening its impact. Note your response. Are you losing it? Withdrawing? Freezing? How does your body feel? Do you always feel a little anxious, tense, or depressed?

Identify your body’s response

Hush the voice that’s telling you, ‘Oh, I’m fine.” Notice how you’re breathing has changed. Are your muscles tense? Awareness of your physical response to stress will help regulate the tension when it occurs.

When you're tired, your eyes feel heavy and you might rest your head on your hand. When you're happy, you laugh easily. And when you are stressed, your body lets you know that too. Try to get in the habit of paying attention to your body's clues.

Here are some tips for recognizing when you're stressed:

Observe your muscles and insides. Are your muscles tight/sore? Is your stomach tight or sore? Are your hands clenched?
Observe your breath. Is your breath shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you "forget" to breathe.

Talking to someone who listens: a rapid stress reducer

Want to know a quick social stress reliever? Talking to someone! It’s true, talking about your stress with a calm and balanced listener will make you feel better instantly. Although it’s not always realistic to have a pal close by to lean on, building and maintaining a friendship network is ultimately good for your mental health. Between quick stress relief techniques and good listeners, you’ll have all your bases covered.

Quick stress relief: Bring your senses to the rescue

Remember exploring your senses in elementary school? Grownups can take a tip from grade school lessons by revisiting the senses and learning how they can help us prevent system overload.

Start by slowing down. When you slow down, you learn better and feel better.

$C:\Users\Robert Home\Pictures\~Photo Folders\stress\sights_120.jpg$ Sights. Surround yourself with visual stimulation such as comforting mementos and uplifting photos. Wear accessories and jewelry that make you feel powerful when you catch sight of them. Hang a prism in the window for a rainbow display. Keep a fresh bouquet of flowers at a table or workstation.

$C:\Users\Robert Home\Pictures\~Photo Folders\stress\sound_120.jpg$ Sound. Experiment with music and other sounds that calm and soothe you. Keep birdfeeders outside and tune into bird chatter. Hang wind chimes near an open window. Place a small fountain in your home or office so you can enjoy the soothing sound of running water. Listen to different interpretations of your favorite music.

$C:\Users\Robert Home\Pictures\~Photo Folders\stress\scent_120.jpg$ Scent. If you tend to zone out or freeze when stressed, keep energizing scents nearby. If you tend to become overly agitated under stress, look for scents that are comforting and calming. Inhale the smell of freshly brewed coffee or tea if you start to feel yourself zoning out. Keep a bowl of fragrant fruit nearby.

$C:\Users\Robert Home\Pictures\~Photo Folders\stress\touch_120.jpg$ Touch. Experiment with textures and with warm and cool temperatures to relax and renew. Play with your dog, feel his warm, soft head against your face. Give yourself a hand or neck massage—lightly tap your head and neck for a few seconds. Press a warm (or icy) beverage mug into your skin.

$C:\Users\Robert Home\Pictures\~Photo Folders\stress\taste_120.jpg$ Taste. Mindless eating will only add to your stress—and your waistline. The key is to indulge your sense of taste mindfully and in moderation. Eat slowly, focusing on the feel of the food in your mouth and the taste on your tongue. Slowly drink a refreshing cold beverage. Chew a piece of sugarless gum.

$C:\Users\Robert Home\Pictures\~Photo Folders\stress\movement_120.jpg$ Movement. Movement has a sensory effect on stress and acts like one of our senses. If you tend to shut down when stress strikes, try pacing while you talk on the phone. Stand up—instead of sitting down—at a desk to write and work. Keep a rubbery stress ball at your desk and squeeze it to relax. Use a rocking chair to focus and relax. Got more energy to burn? Try pushups!

The power of memories

Sensory rich memories can also quickly reduce stress. After drawing upon your sensory toolbox becomes habit, another approach is to learn to simply imagine vivid sensations when stress strikes. Believe it or not, the sheer memory of your baby’s face will have the same calming or energizing effects on your brain as seeing her photo. So if you can recall a strong sensation, you’ll never be without access to your quick stress relief toolbox.

Make quick stress relief a habit

Let’s get real. It’s not easy to remember to use our senses in the middle of a mini—or not so mini—crisis. At first, it will feel easier to just give into pressure and tense up. The truth is, quick stress relief takes practice, practice, and more practice. But with time, calling upon your senses will become second nature. Here’s how to make it habit.

Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of the day or sitting down to balance your checkbook.
Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that particular stressor with quick stress relief every time. After a few weeks, target a second stressor. After a few weeks more, target a third stressor and so on.
Test-drive sensory input. When targeting predictable stress, experiment with as much sensory input as possible. If you are practicing on your commute to work, bring a scented handkerchief with you one day, try music another day and try a movement the next day.
Make “have fun” your motto. If something doesn’t work, don’t force it. Move on until you find your best fit.
Talk about it. Verbalizing your quick stress relief work will help integrate it into your life. It’s bound to start a fascinating conversation—everyone relates to the topic of stress.

If you are having trouble finding sensory tools that work

Here comes the fun part. Now that you know that your senses are your tools to help lessen stress, you need to find out what sensory input works best for you. Inspiration is everywhere from sights you see on your way to work to smells and objects around your home. Explore a variety of sensations so that no matter where you are you’ll have something you can always do to relax yourself.

Tips for finding sensory inspiration

Sensory input inspiration often comes from unexpected places.

Memories. Think back to what you did as a child to calm down. If you had a blanket or stuffed toy, you might benefit from tactile stimulation. Try tying a textured scarf around your neck before an appointment or keeping a piece of soft suede in your pocket.
Watch others. Observing how others deal with stress can give you valuable insight. Baseball players often pop gum in their mouth before going up to bat. Singers often chat up the crowd before performing. Ask around about what people you know do to stay focused under pressure—it could work for you too.
Parents. Think back to your parents. Did your mother feel more herself after a long walk? Did your father do yard work after a hard day? Try some of the things they did—they might work for you too.

Take a break from technology

Taking a short hiatus from the television, computer, cell phone, and headphones will give you insight on what your senses respond to best. Here are some “unplugging” tips:

Try tuning into music instead of talk radio during your commute. Or try riding in silence for 10 minutes.
Stuck in a long line at the grocery store? Instead of talking on your cell phone, take a moment to people watch. Pay attention to what you hear. Notice your posture.
Instead of checking e-mail while waiting for a meeting to begin, take a few deep breaths, look out the window, and sip some aromatic tea.
While waiting at the doctor’s office, resist the urge to text and give yourself a hand massage with a favorite scented lotion instead.

Quick acting stress-busting tips

The best part of quick stress relief is the awareness that you have control over your surroundings. Even if you share a work area, you can personalize your space to serve as a “stress prevention zone” or to put quick stress relief within arm's reach. We all have our stress hotspots. Where are yours?

At home

Entertaining. Prevent pre-party jitters by playing lively music. Light candles. The flicker and scent will stimulate your senses. Wear clothes that make you feel relaxed and confident instead of stiff and uncomfortable.
Kitchen. Cool the kitchen commotion by breathing in the scent of every ingredient you use—even if you’re just opening cans. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion.
Children and relationships. Prevent losing your cool during a spousal spat by breathing and squeezing the tips of your thumb and forefinger together. When your toddler tantrums, rub lotion into your hands then breathe in the scent.
Sleep. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air.
Creating a sanctuary. If clutter is upsetting, spend 10 minutes each day to tidy and organize. Paint the walls with a fresh coat of your favorite calming color. Display photos and images that make you feel happy. Throw open the curtains and let in natural light whenever possible.

At work

Meetings. During stressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. Sip coffee.
On the phone. Inhale something energizing, like lemon, ginger, peppermint or coffee beans. While talking, stand up or pace back and forth to burn off excess energy. Conduct phone business outside when possible.
On the computer. Work standing up. Do knee-bends in 10-minute intervals. Wrap a soft scarf around your neck. Suck on a peppermint.
Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Have a quick chat with someone you love.
Your workspace. Place family photos on your desk and display images and mementos that remind you of your life outside the office.

Stress at Work
How to Reduce and Manage Job and Workplace Stress

Relaxation Techniques for Stress Relief
Relaxation Exercises and Tips

ZENERGY MASSAGE