Back pain is the leading cause of disability in Americans under age 45. Four out of five Americans between ages 20 and 64 will have back pain at some point. The culprit of all this pain is a chair. Whether we are sitting in our living rooms or in our cars, spending any time in a curved, seated position makes us more prone to back pain. Luckily, there is one exercise that keeps you limber enough to do all the sitting you like!
The squat stretches your entire low back and reduces stress on the discs in your lower spine. It also adds some stretch to the pelvic area which allows your hips, knees, and ankles to have a more comfortable range of motion. To begin, place your feet shoulder width apart and squat down. Ideally you want to have your feet flat on the floor, but if you’re not there yet, try folding a towel under your heels. Try staying there without holding onto anything to keep your balance for 30 seconds. When you’re ready to get up, try standing straight up which strengthens your leg muscles.
If you haven’t heard about it yet, I’d like to introduce Deb Dittner’s new book, Body Balance Empowering Performance. The response has been amazing and Deb’s passion showed through to provide nutrition information as simply as possible so that you can make educated decisions for your best health ever.
I was privileged to be her editor as she has also been a wonderful aid for my own health. Deb was the nutritionist for the Glens Falls Phantoms hockey team last season. This book is written for hockey players but has general enough information that it’s helpful for a much wider audience.
Since most professional hockey players are young men who are busy, travel alot, and don’t make much time for cooking, this message easily translates for those of us who are also busy, like to eat out, and prefer to make mealtime preparation easy and healthy.
The recipe section is filled with a variety of tasty, nutrient dense foods. The recipes are simple and can be quick to prepare. The comments on the recipes so far is that people seem to want more!! Deb has heard our request to start writing again and is creating a book of simple, healthy, whole food, nutrient dense recipes. Deb has created a contest of sorts. Submit your recipes to be included in her next book Body Balance Recipes (title is tentative for now). Of course, the recipes need to be relatively short and simple, nutrient dense, colorful, healthy…and yummy!! You will be featured for your contribution and receive a signed copy When the next book is released.
The holidays can be hectic, but there is a simple and FREE way to calm things down – breathing. Slow, deep, simple breathing tells your nervous system that you are ready to relax and creates many changes in your body to support that desire.
That hardest part is remembering that breathing is what you need! If you’re forgetful like me, set a reminder on your phone with a unique chime. That one sound will be your signal to take 30 seconds to breathe. That’s all the time it takes. Really! But don’t rush it, the slower the better. Take 3 full breaths and pause before inhaling or exhaling. Even at that pace, it only takes 30 seconds. You will feel so much better. It is truly miraculous. If you think about it, breathing is the foundation of yoga and meditation. Without awareness of your breathing, it’s just sitting and stretching.
There are essential oils to help deepen your relaxation, meditation, or just add to your greater health. If you’d like your own kit of therapeutic grade pure essential oils to diffuse while doing your deep breathing, visit www.Lesley.VibrantScents.com Did I mention that if you buy the premium starter kit now you also get a FREE diffuser?
Looking to give the best gift this holiday? I have the perfect gift options for everyone on your list and the convenience of Instant Gift Certificates! Give the experience of wellness and relaxation this year with an Instant Gift Certificate for one of my massages or essential oil treatments and leave the frustrations of in-store holiday shopping behind. Know that you are also giving a gift to our many furry friends. I make regular donations of old sheets, towels, and pillows to the SPCA.
No crowds, no longs lines, and no hassle – what can be better than that? Purchase your Instant Gift Certificates online now. Sale items are listted under Featured Services. If you want the full menu, including discounted session packages, just click on the nearby arrow for Massage Services.
Are you looking for something unique? Try Young Living everyday essential oils, premium starter kit, now with a FREE diffuser. Visit www.Lesley.VibrantScents.com to find out more.
The therapeutic benefits of massage continue to be researched and studied. Recent research has shown the effectiveness of massage for the following conditions:
Low back pain
Osteoarthritis of the knee
Reducing post-operative pain
Boosting the body’s immune system functioning
Decreasing the symptoms of carpal tunnel syndrome
Lowering blood pressure
Reducing headache frequency
Easing alcohol withdrawal symptoms
Decreasing pain in cancer patients
Add therapeutic grade essential oils to your massage and receive even greater health benefits!
Join Deb Dittner and me to learn how to use Young Living essential oils to get to sleep, stay asleep, and add peace to your waking hours too. Bring your friends and family. Thursday November 20, 2014 from 6-7 pm at 21 Bullard Lane, Saratoga Springs, NY. Please RSVP to Lesley (518) 421-6160 or Deb (518) 596-8565, DebDittner@gmail.com
It is estimated that Americans spend $94 billion dollars, every year, just to get some sleep! Lack of sleep builds up a “sleep debt,” which makes you feel tired during the day and may lead to a variety of health issues. Sleep debt is the cumulative amount of lost sleep. For example, if the average daily amount of sleep you need is eight hours, sleeping six hours a night during the work week creates a sleep dept of 10 hours in just one week. If you sleep an extra two hours on Saturday and Sunday, you will still have a sleep debt of six hours.
If you sleep only 6 hours a night for a year, you will have built up a sleep debt of 726 hours which equals one full month of missed sleep. The prevalence of sleep debt in America is reaching epidemic proportions. More than half of the adult population in the United States is carrying a sleep debt.
Possible Root Causes of Insomnia:
Toxic Liver – Surprisingly, this is one of the highest known causes of insomnia that occurs between 1-3 a.m. Liver cleansing thru diet and supplements can help
Fear – Most common contributor to Nightmares and Restless Sleep.
Diet – Certain foods aggravate insomnia and eating too lat at night effects proper digestion.
Hormonal Imbalance – Lack of melatonin and other key hormones can trigger insomnia through hot flashes, depression, irregular heart rate, etc.
Stress – Stress must be managed from the limbic region of the brain.
ADD-ADHD – Children and adults suffer from sleepless nights because of excess hyperactivity.
Pain – Annoying, Debilitating, Throbbing. Pain is a top contributor to insomnia and restless sleep.
Weakened Immune System – Viruses and bacteria can keep you awake.
Excitement/Anxiety – Too much of a good thing can be too much sometimes.
Join Deb Dittner and me to learn how to use Young Living essential oils to get to sleep, stay asleep, and add peace to your waking hours too. Bring your friends and family. Thursday November 20, 2014 from 6-7 pm at 21 Bullard Lane, Saratoga Springs, NY. Please RSVP to Lesley (518) 421-6160 LWaters@MassageByLesley.com or Deb (518) 596-8565, DebDittner@gmail.com
If you want happiness for an hour, take a nap.
If you want happiness for a day, go fishing.
If you want happiness for a month – get married.
If you want happiness for a year – inherit a fortune.
If you want happiness for a lifetime – help someone else.
If you want happiness anytime, try the Joy essential oil blend from Young Living. It’s part of the everyday oils collection. Visit www.Lesley.VibrantScents.com
Habits can help and habits can hurt. We all have them, whether we know it or not. You may slouch in a chair or in the car, always stand with most of your weight on one leg, carry a purse on the same shoulder, or lift things with the same arm. These repeated patterns can take a toll. Sometimes you can get stuck moving in the same way that worked well for a while, but now it no longer allows you to move freely or without pain.
Massage therapy offers many benefits for pain and stress reduction, as well as stimulating circulation. But, once you leave the massage table and go about your day, you may undo some of the healing benefits through your habits of motion. The way to break this pattern is through greater awareness. If you’re experiencing pain or limited motion, take a moment to notice what movement you just did. Is it something that you do often? If it is, is there a different way to get the job done that is more comfortable for your body? For example, does your shoulder hurt when you’re at the computer? If that’s when you notice pain, try switching your mouse to your other hand.
Because body awareness is an integral part of the process of changing your habits, it’s essential that you recognize the patterns you have as you move throughout the day. Once you’re consciously aware of those patterns, you can make better choices about how you move. With increased awareness and commitment to change, you can reduce the physical stress your body experiences on a daily basis. With time, more beneficial patterns will become your new healthy habits.
To quote my favorite nutritionist, Nurse-Practitioner Deb Dittner, “Too many of us are magnesium deficient as we do not take in the amount necessary to maintain a healthy body. Additionally, magnesium deficiencies can occur due to stress, whether that stress is physical or emotional, and can occur from taking certain medications such as diuretics.”
If you’re having regular muscle cramps, it may be due to low magnesium levels. You can get this checked with a simple blood test, but you need to ask your doctor about it specifically. Magnesium is not checked in a routine blood test. Magnesium is not included in most multi-vitamin supplements either so you need to look for those supplements separately. You can increase your magnesium intake by what you eat. My favorite foods that are magnesium-rich are pumpkin seeds, brazil nuts, and spinach. It’s important to be aware of the role of this vital nutrient in your overall health. It can affect not only your muscles, but your heart and blood vessels, your sleeping patterns, anxiety levels, blood sugar regulation, pain perception, and so much more. Deb will be releasing a nutrition book later this year. I’ll fill you in on the details when I know more.
You really can use essential oils everyday. They are an all natural, chemical-free way to take care of yourself and your family. You can even replace many items in your medicine cabinet with essential oils. Here are some favorite uses from Vicki Witten:
“When my granddaughter falls and scrapes her knee, I put a drop of Geranium or Lavender to help stop the bleeding and apply Pan Away or Lavender to make it all feel better.
“When I’m feeling sad or blue, I apply the Joy blend on my heart and feel an inner smile.
“When I feel that tickling in my throat that signals a cold coming on, I put a few drops of Thieves blend in a glass or water and gargle/ drink it to help stop whatever it is before it can even get a foothold.
“When I feel indigestion or a flu coming on, I apply Di-gize blend to my tummy and/or take it internally and feel wonderful relief.
“When I get a mosquito bite or a bee sting, I put Purification blend on the bite and feel relief and the next day wonder where that old bite was.
“When I’m having a hard time getting to sleep at night, I deeply breathe in sandalwood and feel that I almost melt into my bed. (Sometimes I love to run my fingers through my hair so the aroma lasts even longer!)
“When I’m having a hard time concentrating and staying focused, I breathe in peppermint and put a drop on my tongue and feel alert and refreshed.
“It’s hard to say what is my favorite use of these wonderful essential oils, as I just can’t imagine a day without them.”
Get Your Oils Today or Find Out More at www.Lesley.VibrantScents.com