Lullaby, and good night...

I have never fallen asleep during a massage. Don't get me wrong, sometimes I may deeply drift and have my head in the clouds with inner visions and voices fluttering about, but I'm talking about a full-on sleep where dreams occur and snoring might sound. Of course, it's all about the type of massage given: myofascial release (which can be relaxing, depending on your personality and tolerance level) versus trigger point therapy, or Rolfing versus sports massage, you get the picture. Even with traditional Swedish massage, no lullaby and good night for me.

However, when I'm not on the table but rather the one implementing the massage, that's another story. I have a select few men and women that float far off to their neverland during their massage, and their snores and startles and shudders from dreams awaken them, only to realize where they are, what they're doing, and that they can (and do)... go back to sleep.

Sleep is a fundamental human need. It's a time for our bodies and minds to restore, repair, and recharge. Benefits of a good, sound sleep range from increased energy and alertness to feeling happier and better able to function throughout the day. According to the Mayo Clinic, adults should get between seven to nine hours of quality, uninterrupted sleep every night.

So when I have clients that fall asleep on my table, I wonder if they've had a long enough and proper sleep the night before, or whether their sleep patterns on a regular basis might be compromised. I don't ask them, because usually they don't realize they've fallen asleep. Besides, if they fall asleep their muscles are fabulously nice and relaxed (and I can really dig in to those knots and taut bands of tissue)!

It is so important in our daily lives to be mindful of what we eat and how much we exercise, to be conscious of our posture, as well as how we treat others and handle situations. Being mindful of these things helps to have proper, quality rest, which plays a role in our physical and mental health. As individuals, friends, co-workers, and members of our communities, our behavior not only reflects on ourselves, but those around us, and doing our best to maintain a strong and satisfying sleep schedule benefits everyone.

This year during March 5 - 11,
recognize and share with your family and friends

 National Sleep Awareness Week.

11 Inches for Pantene Beautiful Lengths!

 

So it was nearly two years and six days that I grew my hair for a ponytail long and healthy enough to donate to Pantene Beautiful Lengths. I didn't realize that much time had gone by, until I logged onto my Blog (I haven't written since August 2012? Shame on me!) and saw my last post about this was dated January 21, 2011!

736 days of working toward a goal that was finally accomplished on January 27, a wonderful day shared with my family as we celebrated my mother's birthday, as well as having my 11-year old niece cut my 11-inch ponytail.

I was so proud of her! Not only did she do an amazing job with cutting where I asked her to, her eagerness to be a part of this experience was heartfelt. She has beautiful long hair, and I hope that one day she'll decide to donate hers, too.

To date over 40,000 ponytails have been donated to Pantene Beautiful Lengths. This program, launched in 2007, helps women grow their hair to create free wigs made from real hair for women with cancer. Their web site is full of information and real life stories about women who made donations, as well as women who underwent treatment and lost their hair. They give you step-by-step instructions on how to cut your ponytail, and tips on how to grow your hair strong and healthy.

Millions of people worldwide are living with or have had cancer. February 4 is World Cancer Day, with a goal to banish misconceptions and develop a stronger common knowledge about this devastating disease that affects half of all men and one-third of all women in the United States.

I cannot imagine how it makes a woman feel, to lose their hair. I feel a lot of love in my heart knowing that my hair will be a part of a wig that will one day put a smile on another woman's face. Beginning today I will begin the process again!

Janet's Law: Another Reason to Learn CPR

An article appearing in a recent issue of The Record brings hope to many for the start of the 2014 New Jersey school year. A June 25, 2012 unanimous state Senate approval of Janet's Law will require the implementation of an Automated External Defibrillator (AED) on school property of both public and nonpublic school districts in the state.

An AED is a device used to restore a normal heart rhythm in a person undergoing sudden cardiac arrest (SCA). SCA happens when the heart suddenly stops beating, stopping blood flow to the brain and other vital organs; depending upon the reason for the SCA, an AED may save that person's life. In addition to the installation of AED's on school property, the bill requires that at all times an emergency action plan be implemented among at least five school personnel trained in CPR and the use of an AED.

Janet's Law was named for Janet Zilinski, an 11-year old Warren, NJ girl who died in 2006 due to SCA. Her symptoms began during cheerleading practice, and while a nurse performed CPR on the field, no immediate access to an AED was present, which may have helped save Janet's life.

Click here for more details of this bill.

To learn CPR and the use of an AED, contact us to host a private course for your family, friends or colleagues. We'll come to your location in the northern NJ area.

To take a course outside of our area, click here to find a course near you.

February is American Heart Month! And Friday 2-4-11: National Wear Red Day!

The month of February has been observed as American Heart Month since 1963, when the American Heart Association worked closely with Congress requiring the President to raise public awareness and education regarding heart disease. Heart disease is the chief cause of death in the United States, with coronary heart disease (CHD) being the most common form, often appearing as a heart attack.

The goal of American Heart Month is to increase public awareness and knowledge of cardiovascular disease, encourage fundraising efforts for research, and promote ways to benefit from a heart-healthy lifestyle. It is valuable to know how to decrease your risk of developing CHD, as well as understand how to recognize the signs and symptoms of a heart attack. 

Genetics and other uncontrolled medical conditions may increase your chances of heart distress. However, there are some risk factors we can manage, such as high blood pressure, obesity, diabetes, smoking, high cholestrol, and a sedentary daily life. Transforming an inactive, unhealthy lifestyle into an active, healthy one can be difficult at first if you cannot find the motivation to do it. On the other hand, possibly you have a family member or friend who needs a helping hand, and maybe you're the one who can inspire them.

Sadly, it is when an unhealthful standard of living becomes life-threatening that a person may find the course of action needed to reduce their chance of heart disease. I have seen this happen to someone very close to me. When their uncontrolled weight and physical inactivity led to them being prescribed medication for hypertension and prediabetes, they realized that it was time for a lifestyle makeover. Healthy eating habits and daily exercise led them to lose over sixty pounds, maintain a healthy blood pressure, and is no longer prediabetic; they are also no longer on the prescribed medications.

As a nation, we must become healthier not only to obtain and maintain and long, wholesome life, but to teach our children healthy living habits. In the United States, approximately 17% of children and teenagers are obese. We must live by example, as well as let our children know where they can find resources to maintain a healthy lifestyle.

I am proud of my 12-year old niece. She is so aware of the dangers of too much fat, sugar and salt. She almost never eats fast food, indulges in a dessert on occasion, and would choose fruit over cake at a party. Her favorite food is sushi, and her favorite snack is pretzels; all in moderation. She normally reads the nutrition facts before she eats something. And she is physically active on a daily basis, whether it's playing a sport, at dance class, or walking to a friend's house (or dancing around in her room!).

Wear red as often as you can during the month of February, and let everyone know why!


If you are interested in learning CPR, consider taking a class!

Jack LaLanne, This Workout's For You!

On a recent Monday evening, I settled down with a glass of red wine and The New York Times. The lower right corner of the cover of the newspaper read "Jack LaLanne Is Dead at 96". I turned to page A25 to learn that Jack LaLanne, hailed as the father of the development of contemporary physical fitness, died on Sunday, January 23 of respiratory failure due to pneumonia. You can read the full article here.

So when I got up the following morning, I dedicated my Tuesday to Mr. LaLanne.
The day began with breakfast cooked by my husband: a glass of whipped orange juice and a bowl of oatmeal, made with banana, raisins, raw honey, and a dash of cinnamon (and a cup of coffee, something Mr. LaLanne never consumed, but I'm not ready to quit that yet). As we digested, we prepared ourselves for what turned out to be a 90-minute snowshoe adventure in Ringwood State Park; its countless trails made for an exciting and exploratory hike, as well as a vigorous workout.

My husband and I decided to wear our heart rate monitors, because every time we go out for a snowshoe trek, we really feel the effort in our muscles (this includes the heart muscle!). Both our heart rates measured within the limits of a moderate intensity workout. This level of activity improves aerobic fitness, which benefits the heart, lungs, muscles, as well as improves circulation. Read here to learn more about how to monitor your level of activity.

In addition to outdoor activities such as snowshoeing, running, walking, etc., I do love my workouts at Evolution Health and Fitness Weight Loss Studios. There I indulge in classes such as Group Cycling, EvoCardio Drill, and BodyPump®, and there I utilize equipment such as free weights and exercise machines that operate with pulleys, such as those invented by Mr. LaLanne, as well as stretch cords, similar to the Glamour Stretcher created by the fitness guru himself.

While my daily physical and nutritional habits are for the most part wholesome, I do slip and slide from time to time. But I believe that when a person, such as Mr. LaLanne, makes proper diet and exercise a way of living, one will only benefit from a long life, as proven by Mr. LaLanne.

I am motivated by Mr.LaLanne for the obvious reasons. However, what I didn't know before I read the newspaper article was that he graduated from a chiropractic school, and that he studied Gray's Anatomy in order to research the body's muscles.

I have a copy of my mother's Gray's Anatomy (every nurse needed one). As a massage therapist, I plan to sit down with the book to review and study the intricate design we call our body.

Dear Mr. LaLanne,
Thanks for your inspiration,
Stacy

Locks of Love and Others, Too!

I have a vivid memory of my Kindergarten class picture, with my long hair neatly parted down the middle, just hanging at my sides like a curtain. I loved that look. I had it again in my early 20's, post-1980's punk/pre-Friends hair. I couldn't help being born too late to be a real hippie.

Now, in the 4th decade of my life, I'm going for it again. But not because I want to be age 5 or 22 again, and not because I've been too busy to get a haircut, but because I have always wanted to grow my hair and donate to a charity that makes wigs and hairpieces for adults and children with medical hair loss. I figured that the more time went by and the older I get, this chance might not come again. I'm healthy and I don't have much gray, save for a few random strands that I find (and pull out... don't try that at home).

I researched and found these organizations to choose from:
Pantene Beautiful Lengths
Wigs for Kids
Locks of Love
Children with Hair Loss
Childhood Leukemia Foundation

After reading each charity's requirements, I had to eliminate Wigs For Kids (no artificial color of any kind allowed; sometimes I blend in a semi-permanent color when I want a change) and Childhood Leukemia Foundation (no gray allowed; although I have such an insignificant amount, I wouldn't want that child to wear that overlooked strand!).

So, my choices are Pantene Beautiful Lengths, Locks of Love, and Children with Hair Loss.

Pantene Beautiful Lengths creates wigs at no cost to women with hair loss due to cancer treatment. Donated hair can be no more than 5% gray, semi-permanent color is ok, and the lock must be a minimum of eight inches.  Locks of Love creates hairpieces for financially disadvantaged children under the age of 18 who experience long-term medical hair loss. Donated hair can be colored and the lock must be a minimum of 10 to 12 inches. Children with Hair Loss creates pieces for individuals under age 21 who experince medically-related hair loss. Non-chemically treated hair is preferred, gray hair is ok, and the lock must be a minimum of eight inches.

It's difficult to decide which charity to choose. While they're all wonderful, I'm leaning toward Pantene Beautiful Lengths. Not only do I meet all of the requirements, but being 40-years old and knowing women who have experienced cancer treatments, it hits closer to home than the other organizations.

I welcome advice or feedback if you have knowledge of this undertaking.
Or maybe after reading this, you'll be inspired to grow a lock for donation yourself!

Ginger Aids In Muscle Recovery

I love the taste and smell of ginger. It is one of 1,400 species of plants in the Zingiberaceae family. Since I'm not a botanist, I won't delve into the scientific aspect of the perennial. Yet ginger has the popular reputation for its many health benefits, such as easing queasy stomachs and motion sickness (its properties aid in the process of expelling intestinal gas and digesting fatty foods), as well as reducing inflammation.

This is not a contemporary remedy; ginger has been used for its health benefits for over 5,000 years.

Additionally, ginger stimulates blood circulation and facilitates muscle tissue recovery, whether its from a long run or a day at the gym (or whatever your choice of challenging training may be!). According to an article in the January 18 Health section of The New York Times, the claim is that sore and painful muscles will benefit after a day or more from eating ginger. Its anti-inflammatory properties offer pain-relieving effects, resulting in reduced muscle tension after a workout. You can read the full story here.

Remember, if you are physically active, it is always important to recover properly; cool down by not immediately stopping your activity, but rather continuing movement at a slowed pace for 5 to 10 minutes, followed by safe and gentle stretching. Refuel your body with food high in protein and complex carbohydrates, depending on the length and quality of your exercise. Rest, ice (if needed), and a massage may be necessary as well, and be sure to replenish lost fluids with water or a sports recovery drink.

And if you want to try something new, enjoy this recipe for hot ginger tea with cinnamon. I personally don't use the pine nuts, and I let the tea cool to room temperature. Many grocery stores, or preferably local farm markets, sell fresh ginger root.