“If you know the art of breathing you have the strength, wisdom, and courage of ten tigers.”
- Chinese adage

Stephanie Love, CMT

• Ears, shoulders, and hips in a straight line
• Head should be directly above shoulders
• Shoulder blades flat against your back (relaxed, not rounded)
• Pelvis in a neutral position (not tilted or slanted)
• Knees unlocked
• Feet pointing forward 

Massage and Pregnancy - Though it is a totally natural and biological experience, gradually, pregnancy has turned into a medical condition of which one must be 'cured'. The pain, the discomfort, the insomnia....these are some of the things that can make an otherwise wonderful experience into an ordeal in which we are counting the days to the finish line. What can you do? Studies have shown that massage is highly beneficial for expectant mothers and their babies. With a skilled massage therapist, you can expect the following benefits from a prenatal massage:

·         Reduces stress levels, thus allowing for better immunity and sleeping patterns

·         Eases back and foot pain caused by changes in posture

·         Reduces swelling of feet and ankles

·         Improves skin elasticity, reducing stretch marks

·         Improves sleep

·         Improves sleep

·         Relaxes and soothes baby

·         Reduces pelvic pain

Due to the cold climate, most of us spend our time indoors during winter months. The lack of sunshine can make us feel sluggish, tired, or even depressed. One way to fight the winter blues is to take a Vitamin D 3 supplement. The sun is our main source of Vitamin D; however, with little or no exposure to sunlight for three to four consecutive months out of the year, our bodies are lacking this essential vitamin.  Vitamin D helps to regulate blood sugar, boost the immune system and maintains calcium balance within the body.

Taking Vitamin D 3 supplements is a great way to maintain healthy levels of Vitamin D during the winter months. When choosing brands and formulas of Vitamin D 3, keep in mind that Vitamin D works closely with Calcium and Magnesium so these three supplements should be taken together if possible.  Spring isn’t too far away so we can look forward to the days when we can roll up our sleeves and soak in Vitamin D the old fashioned way.
 
Cheray Kiendl, Yoga Instructor 

Pain and tension in the neck and shoulders is a common occurrence for most of us; whether it’s a chronic condition or one with sudden onset after performing certain activities. Tight muscles in the area are usually to blame and can also contribute to the onset of tension headaches. Here are some simple stretches you can use to try and bring some comfort to these overworked areas.

When performing these stretches NEVER push yourself to the point of discomfort, hold for a slow count of 15-20, and always come out of the stretch SLOWLY. Try these stretches in the shower after the water has had a chance to warm up and relax the muscles to allow for deeper stretching.

• Extend arms in front of you at about a 45degree angle and clasp hands together, pulling shoulder blades apart, bend head forward so you are looking down. You should feel this stretch down the back of the neck and between the shoulder blades along the spine.
• Rotate head to the right/left as far as is comfortable for you, then gently rotate head upward so are looking toward the ceiling.
• Simply putting your neck through its natural range of motion can also help to stretch the muscles in this area. Moving slow and controlled, turn your head to left/right and hold for a slow count, or flex your head forward or backward and hold. Bringing your ear to the shoulder is a great way to stretch the side of the neck, just be sure to keep the opposite shoulder pinned down by either sitting on your hand or grasping your leg.

"After feasting on Christmas dinners and holiday cookies, our waistlines can feel like they've been pushed to their limits. And in the spirit of resolutions for the New Year, many often make the promise to themselves to lose weight.
While it's great to do yourself the favor of shedding excessive weight, remember, the most important thing is to get healthy.

What can you do?
1. Get your body moving - Get your heart rate up for at least 20 minutes a day!  Go for a brisk walk or even crank up the stereo and dance to your favorite songs!
2. Try to avoid processed foods - If it comes in a wrapper or a box, keep it to a minimum.
3. Get a massage, for the mind and body - Massage maximizes the flow of blood, rich with nutrients and oxygen, thus burning more calories and keeping muscles limber and healthy. Massage is also great at reducing stress levels, which can boost your energy and immune system.
4. Get a good night's sleep - Often neglected, a restful night is paramount in maintaining one's body.
5. Try Yoga - Yoga is a great way to become totally aware of your mind and body in a rewarding and positive environment. Call Phil Hansing, our Registered Yoga Teacher to get involved in a class!

1/6/2010 A Healthy Tip from Angela
Well, the New Year is here, and as I reflect back over 2009, something that I’m grateful to have become more aware of, is that our overall health isn’t just about our physical bodies, it is about our minds, our emotions and our spirit. Taking that into consideration, I’ve learned that combining different tools or processes has actually helped propel me forward into becoming more whole.

Colette has done a wonderful job of incorporating services at D’essence that complement each other. I feel as D’essence grows in the New Year, the services will continue to enhance each other, in order to help us and our clients become more balanced; mentally, emotionally, physically and spiritually.

Out with the old, and in with the new. Set intentions for yourself to grow and expand into who you truly are. The offerings at D’essence can help you along your path.
Angela Bohinc, PSYCH-K* Facilitator

It’s hard to believe that another year has passed and we stand on the cusp of a New Year, and a New Decade as well.

This is the traditional time for making Resolutions, and that very word “resolution”, and its root word “resolve” often contribute to the failure of the intention simply by being loaded with effort. Simply replacing the words of our inner critic with more positive phrases can produce amazing results. Come in and talk with Angela, who can provide the insight and guidance to change your self-defeating inner dialog and self-image.

Also try to treat yourself gently and with understanding, thinking simply of being kind to yourself and to your body. Think of things that will increase your overall sense of well-being, remove sources of pain and discomfort and add years – happy, healthy, and active years – to your life.

Easy ways to accomplish this are to get outside and enjoy fresh air and sunshine on those days when the weather permits, to breathe deeply and truly observe nature rather than trying to power-walk to the next level (although) this certainly has its benefits as well). Enjoy the feelings of becoming more clear- headed as you bring fresh, crisp air into your body. Give yourself the gift of relaxation and relief from aching muscles by having a massage or begin to enjoy the feelings of gently regaining your flexibility, strength, and balance in a Yoga or Pilates class.

The papers and internet are full of information about the rarity of this New Year’s Blue Moon, a second full moon in a given month and one that occurs on New Year’s Eve only once every 19 years. This New Year’s Eve is special, so approach it appropriately. Like-wise, YOU are special; therefore treat your SELF especially well, with healthy self-interest. You will have more joy to send into the world and into other people’s lives when you first give yourself the gift of well-being.

Given the tumultuous events of the past year and the past decade, my suggestion is to give some thought to leaving those events in the past and to reflect in positive ways about the next year and the next decade, making the care of yourself – YOUR body and spirit – a priority.

We all wish you health, peace, and prosperity in the coming year and in the next decade!

Phil Hansing, RYT, TBP

The cards are addressed, the presents are wrapped, the stockings are hung and there is an ache in your arms and back. What do you do? A simple tennis ball will do wonders!! Add a clean tube sock and you have your own personal pinpoint massage tool for your knots.

For forearms:The tennis ball can be set on a hard surface, such as a table, and with the forearm directly on top of ball, apply pressure with other hand and roll back and forth. This can also be done on the top of the forearm using the other hand to move the tennis ball.  This can help relax the tensed muscles you developed from writing and wrapping.

For shoulders:Put the tennis ball in a tube sock. The sock can be “thrown” over your shoulder, using a wall, lean back to apply pressure to the sore spots. This one can have that “hurt so good” feeling, so take it slow and remember to breathe through the process. The tennis ball can be moved all over the back to help with the tight muscles.

When the holidays are over and it is time to relax, give us a call to schedule a full body massage…

Have a wonderful and safe holiday season!!

Stephanie Love, CMT

 
12/10/2009 - A Healthy Tip from Terra
The time of year is upon us when our busy schedules become even more hectic, already tight budgets and bank accounts get stretched past their maximum, and suddenly those elastic banded slacks look pretty good. As we look at our mile long list of things to do it’s easy to forget that we’re not the only ones who need to meet such demands. We mumble under our breath when we get behind the couple leisurely pushing their cart through the grocery; they may have just as much to do as you or I, if not more, but have chosen to take the time to enjoy the season and each other. When we’re stuck in traffic how dare the car in front of us let someone in, don’t they know I’m in a hurry; they probably are as well but in hopes someone will allow them the same courtesy, not to mention the fact traffic is going nowhere fast,  they choose to let the car in. As we go about our days rushing from work and work parties, to school programs, family gatherings, and of course, the endless search for the “perfect” gift it seems we lose sight of what the most wonderful time of year is truly all about.

The gift of wellness is one that will be enjoyed by the body, mind, and soul. We offer gift certificates so your loved ones can choose the service or services that would benefit them the most; be it an instructed yoga class, one of our many massage modalities, a PSYCH-K* consultation, Ion Cleanse, sea salt scrub, or mud body wrap. The “perfect” gift for anyone on your list is waiting for at you at D’essence, you can even purchase one over the phone and have it sent to the address of your choice saving you time.

As we go through this holiday season please remember that the best gifts cannot be wrapped in pretty paper and tied with a bow, they are free and accessible to everyone, and shouldn’t be reserved strictly for the holiday season; the gifts of love, kindness, and courtesy. Don’t just share them among family and friends; give these gifts to all you meet. Wishing you and yours the happiest of holidays and a prosperous new year.

Blessed Be
Terra Trytko, CMT 
* PSYCH-K is a registered trademark 

The upcoming Christmas season, could potentially be the most stressful time of the year for many of us; the pressure of finding the perfect gift ideas, sitting in traffic, finding a parking spot less than a mile from our destination, the hustle and bustle of pushing through crowds, preparing a menu and the meal, not to mention the tension that some family members carry with them, and love to share with the group. 
Do you realize the physical implications of stress on the body? When we get stressed out, our bodies react with a response called “fight or flight”. It is a response that is hard-wired into our brains, that was originally designed to protect us from harm. 
There is evidence supporting that excessive stress can lead to problems causing headaches, irritable bowel syndrome, and high blood pressure, just to name a few. It can create susceptibility to infections, chronic fatigue, depression, and autoimmune diseases such as rheumatoid arthritis, lupus and allergies. 
By changing our perceptions, attitudes, beliefs, or emotional reactions to the stressors in our lives, we can actually minimize our anxieties and help lessen the “fight or flight” response, which can in excess, be detrimental to our bodies. 
PSYCH-K* is a process we can use to help change our outlook on life, allowing us to see things from a different angle. This quote from an unknown author says it well, “Peace is not the absence of conflict, but the ability to cope with it”. Do your mind, body and spirit a well deserved favor. Don’t stress out over the holidays, breath and go with the flow. Your overall health will appreciate the gift!
Angela Bohinc, PSYCH-K Facilitator
*PSYCH-K is a registered trademark

11/18/09-- A Healthy Tip from Phil, Registered Yoga Teacher

• This year 25% of Americans, ages 35-44, talked to their doctor about massage therapy, compared to 14% last year
• 52% of individuals who talked with their doctor about massage therapy said it was recommended or encouraged
• 86% of Americans surveyed believe massage therapy can be effective in reducing pain

It’s the negative pre-programmed beliefs we each have regarding the things we want, that keep us from popping the top off our goals.  By replacing a negative belief with a positive, self-affirming, self-supporting belief, our lives become more aligned with our desires, allowing us to reach that which we’re aiming for. 

It is a known and proven fact that our physical health can be influenced by our emotional state. For example, the effects stress has on the body are well known; but stop and think about the opposite end of the spectrum for a moment. If stress and anxiety can wreak havoc on our health what could joy and laughter do for us?

¨      A study at the University of Maryland found laughter may reduce the risk of heart disease because it can relax blood vessels and causes the release of nitric oxide which may reduce clot formation and cholesterol deposition.

¨      Another study done by researchers at Loma Linda University schools of Allied Health Professions and Medicine, found that individuals who watched a 60-minute comedy had decreased levels of stress inducing hormones and increased activity in infection fighting antibodies. 

¨      A big belly laugh can empty out our lungs of residual oxygen; this has a cleansing effect similar to deep-breathing exercises which brings fresh oxygen into our lungs and sends oxygen-enriched blood and nutrients throughout the body. 

¨      Laughter even helps to “exercise” the muscles. It has been shown to provide some conditioning for cardiac, facial, abdominal, and back muscles.

¨      Above all joy and laughter reduce stress.

As we go through our day we seem to get trapped into an autopilot mode where everyday tasks become nothing more than “business as usual” and our days become a blur. Even the times spent with family and friends seem to disappear before our eyes. So often we get caught up in everything that we think needs to be done, and I use this term loosely, that we don’t see, or allow ourselves to experience, the peace and joy that surrounds us every day. Take time to look, to listen, to give thanks, and always take time to laugh.