Massage and Aromatherapy

by Andrew Pacholyk, MS, L.Ac.

Massage and Aromatherapy go hand and hand. Whether you are a practicing professional or a practicing adventurer, these are both complementary and wonderful healing art forms.

Many of today's health problems arise from stress. Because stress upsets the delicate integral balance of all your body's functions, regaining this balance requires a holistic approach.

With Aromatherapy, scents can induce an amazing power as they influence our moods. Our sense of smell is the most direct path to our emotions. This is the principle behind the ancient art of aromatherapy.

Essential oils are used in a variety of ways. You can inhale them directly from the bottle. You can use them for skin care, hair care, and body care, as well as, for many beauty purposes. Personal hygiene, aromatherapy baths, foot baths. Giving and receiving aromatherapy massages. Inhaling aromatherapy oil blends to relieve congestion, clear your head and make breathing easier. You can also make wonderful fragrances with essential oils.

Aromatherapy can help prevent or ease an assortment of ailments. Essential oils can boost the immune system. You can treat aches, pains, injuries, with essential oils. Aromatherapy can help reduce stress, lift depression, restore emotional well-being. You can disperse essential oils through the air in your home or office to increase productivity or alter moods.

By diffusing essential oil in the air during massage, you can create a mood of relaxation and soothing comfort for your client. It allows your client to let go of the stress they came in with. It "lets down their guard" so to speak, and allows you, the practitioner to work on muscle tissue that is more at ease. Some great oils to diffuse during your massage session are Lavender, Ylang Ylang, Clary Sage or Geranium. These are just a few wonderful oils. It is always great to experiment yourself and find and work with the oils you are drawn to.

Your massage oil will also produce incredible results long after your client (or friend) gets off the massage table. Depending on your oil, you can create a relaxing, muscle soreness relieving blend (Lavender) or an invgorating and stimulating blend (Bergamot) or a calming and stabalizing blend (Cedarwood). Mixing these essential oils with a carrier base oil will safely dilute the essential oil enough to protect from any skin irritation.

So experiment! Touch and Smell are two of our most rewarding gifts to give AND receive.

Massage and the Dermatomes

by Andrew Pacholyk, MS, L.Ac.

There are many different approaches to massage and applications of it. "Massage Therapy" is a holistic procedure that affects all systems of the body; digestive, elimination, respiratory, circulatory, lymphatic, endocrine and nervous systems. It is accomplished through specific manipulations with the hands on the soft tissue of the body for therapeutic effect.

Basic anatomy explains that our central nervous system (CNS) is comprised of the brain and spinal cord. The peripheral nervous system (PNS) consists of cranial nerves, which branch out of the brain, and spinal nerves, which branch out of the spinal cord. The region where the nerve branches out from the spinal cord is known as the Nerve Root. Each nerve travels from the spinal cord and then divides into a posterior division (dorsal rami) and an anterior division (ventral rami). The dorsal rami innervate the posterior muscles and skin of the trunk; the ventral rami, from, T1 to T12, innervate the anterior and lateral muscles and skin of the trunk.

You can find a dermatome map by Dr. Netter here: Dermatome Map

Motor fibers and sensory fibers emerge from the spinal nerves. The motor fibers innervate particular muscles, while sensory fibers innervate particular areas of the skin. A skin area innervated by the sensory fibers of a single nerve root is known as a Dermatome.

A group of muscles primarily innervated by the motor fibers of a single nerve root is known as a Myotome (muscle). There is a total of 31 sets of nerves branching out of the spinal cord.

A Plexus is formed by the remaining anterior nerve divisions, which then distribute to the rest of the body. The nerves from each plexus innervate specific muscles and areas of skin in the body and are numbered according to the location in the spine from where they exit. The following are the four main plexuses:

The Cervical and Brachial plexuses innervate the upper limbs. The Lumbar and Sacral plexuses innervate the lower limbs.

Cervical plexus, C1 - C4, innervates the diaphragm, shoulder and neck
Brachial plexus, C5 - T1, innervates the upper limbs
Lumbar plexus, T12/L1 - L4, innervates the thigh
Sacral plexus, L4 - S4, innervates the leg and foot.

Having knowledge of dermatomes and myotomes can help us to differentiate different dysfunctions. Certainly if there is no dysfunction, massage techniques that focus on massage in the direction of the dermatomes and myotomes make for a soothing, intuitive experience in touch therapy.

The sensory perception is what our body acknowledges. this is another reason why the "flow" of the massage is so very important.

Coupled with other sensory stimulants such as aromatherapy and sound/music therapy and you can create the most insightful massage you have ever given!

Massage and the Kidneys

by Andrew Pacholyk, MS, L.Ac.

The effects of massage on the kidneys are numerous. Massage allows better circulation. This in turn stimulates all organs allowing for blood to flow more freely, oxygenating the glands allowing the kidneys to excrete salt and other waste products.

Massage boosts the immune system.

Massage assists in helping the kidneys to stimulate urine absorption and flow. Your kidneys are bean-shaped organs, each about the size of your fist. They are located near the middle of your back, just below the rib cage. The kidneys are sophisticated trash collectors. Every day, your kidneys process about 200 quarts of blood to sift out about 2 quarts of waste products and extra water. The waste and extra water become urine, which flows to your bladder through tubes called ureters. Your bladder stores urine until you go to the bathroom.

The wastes in your blood come from the normal breakdown of active muscle and from the food you eat. Your body uses the food for energy and self-repair. After your body has taken what it needs from the food, waste is sent to the blood. If your kidneys did not remove these wastes, the wastes would build up in the blood and damage your body. The actual filtering occurs in tiny units inside your kidneys called nephrons. Every kidney has about a million nephrons. In the nephron, tiny blood vessels called capillaries intertwine with tiny urine-carrying tubes called tubules. A complicated chemical exchange takes place, as waste materials and water leave your blood and enter your urinary system.

At first, the tubules receive a combination of waste materials and chemicals that your body can still use. Your kidneys measure out chemicals like sodium, phosphorus, and potassium and release them back to the blood to return to the body.

In this way, massage assists your kidneys to regulate the body's level of these substances. The right balance is necessary for life, but excess levels can be harmful. Of course, clean, healthy kidneys do this work on their own. Massage will enhance and complement their already amazing functions.

Massage and Music: The Marriage of Touch and Harmony

by Andrew Pacholyk, MS, L.Ac.

We already know that the power of touch can register on so many levels of our physical, emotional and spiritual bodies. Touch therapies are the connection between matter and etheric levels of our energy. The greatest expression of acknowledgement can be as simple as the laying of hands on another to comfort, to love and to heal.

Adding music and its therapeutic aspects, can bring together the power of heighten awareness, moving the healing process to another level.

As a massage and music therapist, I have had the pleasure of having both in my life for over 20 years. In a massage session, it is a part of the ritual to have soothing music playing during a session. But how many of us have any awareness of the music as it applies to your massage work?

Working with the power of music can add another level of transformation for the patient. They may not even realize what the connection was, once they get off the table, but are acutely attuned to how much stronger, aware and better they feel.

Knowing some basic music terminology is not really necessary as a massage therapist, but I know on some level, you can be astutely conscious of when the music crescendos (gradually rising in volume) or decrescendos (gradually lower in volume). You can here the tempo or pacing of the music and understand how to work within this tempo.

Bringing the music into your hands and allowing it flow out through your instrument can translate through the patients body into the most moving and therapeutic journey they can experience.

Know your music. Be aware of its tempo, its highs and lows and how it is build by phrase and chorus. Knowing your music allows you greater interpretation of its flow as you give your massage.

Tips for the Marriage of Massage with Music:

1. Flow and rhythm are the two most important aspects of a massage.

2. These are two of the most important elements in music, as well.

3. Relaxation has an average tempo of 30-60 beats per minute. This is a musical composition in adagio tempo. When choosing music for your sessions, this is a good thing to look for.

4. Working with the music gives a sense of being in sync with the body. For example, as the music crescendos or rises, your hands can follow, moving up the body or moving up the scale (a selection of related notes placed in ascending order by pitch).

5. As the music decrescendos or descends, your hands can follow by moving down the body or moving down the scale (a selection of related notes placed in descending order by pitch).

6. If you have music playing and the next song changes in tempo, speeding up, you can move your hands not with the tempo but by decreasing your movement by moving in half time (half the tempo of the beats in one measure or phrase).

7. Sometimes, when your music is moving on to the next song, there is silence between the musical tracks. This silence can be awkward unless, you continue your hand movements as though they are expressing the same music. It is as if your body takes over for the rhythm of the silence and can be very moving to the therapist as well.

8. Starting on a new muscle group immediately after the above silence between songs can be very affective if you start on the down beat of the music. (The first beat; given by the conductor with a downward stroke or the "and" of a new phrase).

9. In some portions of the music you may be playing, there are accents or a Marcato (an emphasized note; or heavily accented phrase). Utilize this with your massage technique. This works well on the extremities such as hands or feet.

10. An Arpeggio (describing notes in a chord played individually (one after another) as opposed to simultaneously) coordinates beautifully when working on the spine or hamstrings.

11. In Italian, Camminando (following easily and gently) or in Spanish (meaning to walk) can be a free and easy technique when transitioning from one muscle group to the next.

12. And Harmony (the sounding of two or more tones simultaneously; or the vertical aspect of music) is our ultimate goal in any touch therapy.

So, next time you are giving a session to your patient, don't just put on some music and expect it to do the work for you. Engage along with the music to enhance the power of your touch and to bring your patient to yet another level of their healing journey, and yours!

Men's Health: Guidelines for Good Arterial Health

by Andrew Pacholyk, MS, L.Ac.

From a healthy heart to a good sex life, the proper flow and circulation of blood in our arteries is one of the most important things we can do to maintain good health and push back the aging process.

There is a common denominator between good arterial health and disorders such as heart attack, obesity, diabetes and high glucose levels, as well as sexual health. That common denominator is blood.

One of the single most preventatives is a proper diet. Because diet strongly influences weight, sex hormone production, including testosterone, the health of our arteries and its flow, it is important to cut back on excess meat consumption, full fat, dairy products and a lack of vegetables and fruits in the diet.

Herbal medicine is a wonderful preventative solution. Complications can arise when taking herbal medicine and allopathic drugs your doctor has prescribed. Great caution should be used especially if you are on blood thinners, diuretics or any other heart related medication. Consult your doctor with any questions you may have, before taking additional herbs or supplements.

Blessed Thistle: Strengthens the heart.

Capsicum: Blood pressure and health of blood vessels, Capsicum stimulants circulation, enhances blood flow and is considered to be food for the circulatory system. Capsicum assists in lowering blood pressure and breaking down cholesterol buildup.

Cayenne Pepper is renowned, not only for healing the entire digestive system, and for arthritic pain relief, but also for the heart and circulatory system. It acts as a catalyst and increases the effectiveness of other herbs when used with them. Cayenne has been known to stop heart attacks within 30 seconds. Cayenne has a high source of Vitamins A & C, has the complete B complexes, and is very rich in organic calcium and potassium, which is one of the reasons it is good for the heart. Consider the synergy of taking both cayenne and Hawthorne berry together.

Cornsilk: Natural diuretic.

Folate (800 mg daily), a B complex and Zinc (15 mg daily) have shown to increase fertility and improve sperm motility.

Garlic: A rich source of potassium, zinc, selenium, vitamin A and Vitamin C, is commonly used to fight infection, increase circulation and help prevent cardiovascular disease. Consider eating raw Garlic every day; since it is a very effective antifungal agent, or use it in tincture form. Research has shown that garlic is an anti-cholesterol remedy and is recommended for heart and circulatory problems. This is a wonderful natural antibiotic and detoxifier which protects the body against infection by enhancing immune function, as well.

Goldenseal: Berberine, an active ingredient of goldenseal, can dilate blood vessels. Therefore, it may prove useful in the treatment of certain causes of both irregular heartbeat and heart failure.

Gotu Kola: Strengthens the heart and helps lower blood pressure.

Hawthorn Berry: a member of the rose family, was recognized by physicians in the early 1800s for its ability to treat disorders related to circulation and respiration (breathing). Considered a "cardiotonic" herb, the flowers and berries of the hawthorn plant have been used in traditional medicine to treat irregular heartbeat, high blood pressure, chest pain, atherosclerosis, and congestive heart failure. Hawthorn berries contain large amounts of bioflavonoids, which help dilate and strengthen the walls of blood vessels, relax arteries, and improve circulation of blood to heart muscles. studies suggest that Hawthorn berry extract improves heart function and exercise capacity in those with CHF. Participants in research trials also report significantly improved symptoms (like reduced shortness of breath and fatigue). Hawthorn extract may even prove to be as effective as low doses of ACE inhibitors (a leading class of heart medication) in improving symptoms of congestive heart failure. Hawthorne must be taken daily to be affective.

Kelp: Helps to clean and maintain the arteries.

L-arginine (2 grams daily), an amino acid found in pumpkin seeds and L-citrulline (500 mg twice daily) may possibly increase nitric oxide production, which in turn increases blood flow and therefore can prevent erectile dysfunction and increase sperm count. Foods high in both these amino acids include pumpkin seeds, almonds, cocoa and real (dark) chocolate, garbanzo beans, peanuts, salmon, soy and walnuts.

Mistletoe: Used as a cardiac tonic to stimulate circulation, reduce blood pressure and arteriosclerosis and strengthen capillary walls. Constricts blood vessels and stimulates heart beat.

Motherwort: Improves blood flow circulation and reduces heart blood pressure and palpitations.

Myrrh: Quickens the hearts action.

Olive Leaf Extract: Naturally support the circulatory and immune systems.

Omega 3 Fatty Acids found in flaxseed and fish oil, appear to help protect against prostate cancer. Take 3 grams daily.

Rosemary: Is considered a heart tonic.

Saw Palmetto has been clinically proven to inhibit the enzyme involved in converting testosterone into dihydrotestosterone. These powerful berries from the saw palmetto palm tree, improve urine flow and decrease inflammation of the prostate gland. Take 160 mg, twice daily.

Consider Vitamin E, especially mixed tocopherols, which appears to work in synergy with lycopene to help reduce the risk of prostate cancer. Take 400 IU daily.

Vitamin C works in synergy with Vitamin E and helps increase its function. Take 600 mg, twice a day.

Men's Health: Coping with Andropause

by Andrew Pacholyk, MS, L.Ac.

As men age, they can experience a phenomenon, which is similar to female menopause, called Andropause. By the time a man reaches the age of 30, testosterone levels begin dropping by about 10 percent every decade. Young men often have testosterone levels exceeding 1000ng/dl. Look at the comparison of an 80 year-old men, whose average testosterone is 200ng/dl.

Between the ages of 40 and 55, bodily changes occur very gradually in men and may be accompanied by changes in attitudes and moods, fatigue, a loss of energy, sex drive and physical agility. In addition, attitudes, psychological stress, alcohol, injuries or surgery, medications, obesity and infections can contribute to its onset. This also seems to happen at a time in a man's life when they begin to question their accomplishments, values and direction in life. Therefore, it is often hard to realize that the changes that are occurring are often related to more than just external situations.

Although age does play a factor in testosterone levels, there is no way of predicting who will experience andropause symptoms and to what degree of severity. Neither is it predictable at what age symptoms will occur in a particular individual. Each man's symptoms may be different. It has been shown that a man's physical health and mental well-being can play apart in the varying degrees of signs and symptoms. Men who eat right, exercise on a regular basis and are content in love and work, seem to experience symptoms, much less and or later in life than those men who are obese, physically unfit, unhappy or depressed.

Productivity is at the center of a man's existence. A man's productivity is what gets him noticed and appreciated. This helps him climb the ladder of success, bringing home the "bacon" and be recognized as the bread winner. As he ages, the productivity tends to switch to self-satisfying tasks and those, which give him purpose.

The Scoop on Human Growth Hormones (HGH)

Some scientific evidence shows that trophic factors, such as growth hormone, estrogen, and testosterone, may help combat the aging process. Growth hormone, in particular, may reduce frailty and help older people maintain independence, but studies are showing mixed results. The National Institutes on Aging (NIA) in Bethesda, Md., was awarded grants to eight researchers to study the HGH in 1992. To this day, studies are mixed in their results. Taking growth hormones may cause sometimes, serious side effects, including carpal tunnel syndrome, worsening of diabetes, high triglyceride levels and fluid retention leading to congestive heart failure. "The clinical usefulness remains unclear," the NIA said in a statement.

Top 10 Ways To Cope With Andropause

1. Change your diet: Cut back on the fried foods, saturated fats and sweets! Eat cleaner, healthier, live food. Eating is a learned behavior so poor eating habits can be "unlearned".

2. Get moving: Exercise not only is a great remedy for depression, it is a great hormone builder. It truly gets the juices flowing!

3. Have more sex: Safe, satisfying, mind-bending. Remember, our mind is our most powerful sex organ. Use that to your advantage.

4. Find more satisfaction in your work: Not doing the job of your dreams? Don't you think it's about time you did! Put your fears away (for once) and just go for it already!

5. Make your relationship the best it can be: If you have one, mix it up a bit. Make it "new again". Go back to the basics... Send flowers, go somewhere new, go out on a "date". If you don't have a relationship, then try directing your intentions in the right place.

6. Coping strategies are important: Talk to others who may be experiencing what you are feeling. Find some therapy in a group session, a private therapist or go online and find a chat room.

7. Strengthen mental attitudes: Positive thinking. Maintain a sharp, mental approach. Live intelligently!

8. Take control of your life: You are responsible for living a longer life. You alone. You are in charge as to how long and how well you will live.

9. Stay creative: Fresh ideas are one of the best approaches for improving any area in your life. Get inspired from things around you.

10. Stay healthy: Good arterial health is a must. High blood pressure, high cholesterol levels, excessive stress, poor diet, lack of exercise are your ticket to a downward spiral.

Men's Health: Erectile Dysfunction (ED)

by Andrew Pacholyk, MS, L.Ac.

The term erectile dysfunction covers a range of disorders, but usually refers to the inability to obtain an adequate erection for satisfactory sexual activity.

More common in men older than 65, it can occur at any age. As men age, it is normal to experience changes in erectile function. Erections may take longer to develop, may not be as rigid or may require more direct stimulation to be achieved. An occasional episode of erectile dysfunction happens to most men and is normal. Men may also notice that orgasms are less intense, the volume of semen is reduced and recovery time takes longer.

Erectile dysfunction (ED) may not only be a sign of a physical problems but there is often an emotional problem that must be addressed. Symptoms for ED include: occasional inability to obtain a full erection, inability to maintain an erection throughout intercourse and/or complete inability to achieve an erection.

When ED proves to be a pattern or a persistent problem, it can interfere with a man's self-image as well as his and his partner's sexual life. Stress is a major player that can knock you down a few notches and ways of managing that stress must be taken seriously. Making sure you maintain good blood flow is one of the most important things you should be aware of as you age. Therefore, ED is categorized into two separate root causes:

Physical causes for ED may include:
1. Nerve damage from longstanding diabetes (diabetic neuropathy)
2. Cardiovascular disorders affecting the blood supply to the pelvis
3. Certain prescription medications
4. Operations for cancer of the prostate
5. Fractures that injure the spinal cord
6. Multiple sclerosis
7. Hormonal disorders
8. Alcoholism and other forms of drug abuse
9. The first signs of an underlying medical problem.

Long term diseases of the lungs, liver, kidneys, heart, nerves, arteries or veins can lead to impotence. So can endocrine system disorders, particularly diabetes. In some men, erectile dysfunction may be caused by low levels of the hormone testosterone (male hypogonadism).The accumulation of deposits (plaques) in the arteries (atherosclerosis) also can prevent adequate blood from entering the penis. In fact, the penis and the strength of the erection is the male barometer of his overall health.

Psychological causes for ED may include:
1. Stress, anxiety and fatigue.
2. Impotence is also an occasional side effect of psychological problems such as depression.
3. Negative feelings such as feelings that you express toward your sexual partner or that are expressed by your sexual partner (resentment, hostility or lack of interest) also can be a factor in erectile dysfunction.
4. Low self-esteem, a feeling of inadequacy or insecurity about a situation.

The physical and nonphysical causes of erectile dysfunction commonly interact. For instance, a minor physical problem that slows sexual response may cause anxiety about attaining an erection. Then the anxiety can worsen your erectile dysfunction.

There are three steps to a normal erection:
1. Arousal is the first step, which men achieve from the senses of sight, touch, hearing and smell, and from thoughts themselves.
2. The Nervous System Response occurs when the brain communicates the sexual excitement to the body's nervous system, which activates increased blood flow to the penis.
3. The Blood Vessel Response is an actual relaxing action that occurs in the blood vessels that supply the penis, (not excitement) allowing more blood to flow into the urethra, which produces the erection. If something affects any of these factors or the delicate balance among them, erectile dysfunction can result.

Top 10 Ways to Keep It Up

1. Limit or avoid the use of alcohol and other similar drugs.

2. Stop smoking.

3. Exercise regularly. Do both muscle strengthening and cardio.

4. Reduce stress.

5. Get enough sleep.

6. Deal with anxiety or depression.

7. Loss Weight. Avoid fatty foods and cut back on portion size.

8. Follow the guidelines for good arterial health.

9. Seek counseling for yourself or with your partner.

10. See your doctor for regular checkups and medical screening tests.

Foods To Boost Your Metabolism

by Andrew Pacholyk, MS, L.Ac.

1. Grapefruit: In a 2004 study at the Scripps Clinic in La Jolla, California, researchers investigated the effect of grapefruit on weight loss and found that eating half a grapefruit before a meal can help us lose weight. The researchers studied the effect of grapefruit capsules, grapefruit juice and real grapefruit. All three seemed to help, but eating the real grapefruit got the best results. Grapefruits also contains cancer-fighting compounds like liminoids and lycopene, and red grapefruit has been shown to help lower triglycerides. Half a grapefruit has only 39 calories. This makes it a great breakfast food, a super snack between meals or make it a dessert!

2 Sardines: Sardines are high in protein, which helps stabilize blood sugar, making you feel full and helps stimulate metabolism. They're a great source of omega-3s, which not only strengthen the cardiovascular system but also are helpful in boosting mood. Sardines are also free of contaminants, such as mercury and heavy metals.

3. Pumpkin: is considered one of the greatest weight-loss foods ever. Canned pumpkin is absolutely loaded with fiber and has only 40 calories. Dozens of studies show that high fiber intake is associated with a many health benefits, including weight management. Pumpkin is also among the easiest food in the world to prepare. You can sweeten it with your favorite low or 0-calorie sweetener, sprinkle it with blood-sugar-lowering cinnamon and nutmeg for good measure, throw in some healthy almonds and make it one of the best tasting weight-loss treats around. It's filling and delicious. Makes a great dessert, snack or side dish.

4. High-protein diets are associated with weight loss for a variety of reasons: Protein stimulates metabolism, helps you feel full longer and helps decrease the desire to overeat. Protein is important because it allows the brain to synthesis the neurotransmitters dopamine and norepinephrine, which help keep your mind attentive and alert. Excessive protein levels make the organs of digestion work much harder to process this food and robs your energy stores. Find the balance for YOU. Listen to your body! It will tell you what makes you feel good and what does not. Especially in the long term. Consider these great protein foods such as lean beef, lean pork, chicken, turkey, salmon, tuna, and sardines.

5. Carbohydrates provide glucose for energy. Excessive carbohydrates can increase blood sugar levels to dangerous levels, which then makes your body shut down to protect itself. Again, find the balance that is right for YOU. Listen to your body! It will tell you what makes you feel good and what does not.

6. If you have issues with excess heat, (sweating, red face, red skin, inflammation) look at eating foods that have a cooling nature. If you have excess cold (cold fingers, toes, hands, feet, cold abdomen, especially below the navel), look at eating foods that have a warming nature. Neutral foods help to regulate our system.

7. Green Tea is a natural weight-loss stimulant and is a great slimming solution Green tea is rich in antioxidants, promotes heart health, assists digestion and regulates blood sugar and body temperature. It raises the metabolic rate and speeds up fat oxidation, and therefore helps people lose weight. Drink it daily to boost your metabolism. Some research has shown that five cups a day is the magic number for fat loss. As an added benefit, the theanine in green tea is also a great natural de-stressor.

8. Apples and Pears are both great foods for boosting metabolism and weight loss. Apples contain naturally-occurring chemical compounds known as phytochemicals, polyphenols, or flavonoids, some of which have been proven to have antioxidant activity that inhibits, or scavenges, the activity of free radicals in the body. Cell damage from free radicals can be a factor in certain cancers, heart disease, strokes, and other conditions. The major antioxidant components in apples are polyphenols contained mainly in the skin known as quercetin glycoside, phloretin glycoside, chlorogenic acid, and epicatechin. Water rich fresh fruits such as pears, will dilute the calories in your foods, so you can eat more and not overdue the calories. This high fiber fruits is nutritious and keeps the digestive system on track as well as helps to steady the insulin levels, which is going to prevent fat storage. Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to researchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall.

9. Soups are super! According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.

10. Low-Fat Yogurt has shown to boost weight loss efforts, according to a study in the April 2006 issue of Obesity Research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein. It includes calcium, protein and a ton of other nutrients as well as good bacteria for you digestive tract.

Morning Stretch and Meditation

by Andrew Pacholyk, MS, L.Ac.

The word nourishment is an enriching word meaning to promote the growth and to furnish or sustain with nutriment. This is what we need everyday. Nourishing the soul, enriching the mind and strengthening the body.

When you wake up in the morning, take a few minutes, while you are still lying in bed, to gently massage your temples, forehead and back of your head.

Gently open and stretch your mouth and move your jaw around. Rotate your eyes around in all four directions. Give yourself a long stretch by reaching your arms over your head and lengthening your spine. Rotate your arms at the wrist and feet at the ankles. Roll to a fetus position and gently push yourself up. Place you feet on the floor and then take a deep, deep breath. Fill your lungs with a big nourishing inhale and long exhale. Do this a few more times.

Gently stand and reach your hands up over your head. Reach... then gently bent slowly at the waist and reach your hands to the floor. Now do this a few more times each with an enriching inhale and exhale. Wake up your hamstrings and intercostals as you reach and stretch. Bend and reach to the sides. Clasp your fingers behind your back and gently stretch your arms and shoulders back. Deep breaths EVERY time.

Breath Meditation Flow of energy. Air is the primary nutrient. Survival without it is measured in minutes. It is so important that you do it without thinking. Your breathing is the voice of your spirit. It's depth, smoothness, sound, and rate reflect your mood. If you become aware of your breath and breathe the way you do when you are calm you will become calm. Practicing regular, mindful breathing can be calming and energizing. With the addition of music and it's rhythm, the "musical breath" can even help stress-related health problems ranging from panic attacks to digestive disorders. Fall into the rhythm of the music and breathe. Focus on your breathing and the music.

Focusing on the breath is one of the most common and fundamental techniques for accessing the meditative state. Breath is a deep rhythm of the body that connects us intimately with the world around us.

Close your eyes, breathe deeply and regularly, and observe your breath as it flows in and out of your body. Give your full attention to the breath as it comes in, and full attention to the breath as it goes out. Whenever you find your attention wandering away from your breath, gently pull it back to the rising and falling of the breath. Inhale through your nose slowly and deeply, feeling the lower chest and abdomen inflate like a balloon. Hold for five seconds. Exhale deeply, deflating the lower chest and abdomen like a balloon. Hold for five seconds. Do this three or four times, then allow your breathing to return to a normal rhythm. You will begin to feel a change come over your entire body. Gradually you will become less aware of your breathing, but not captured in your stream of thoughts. You will become more centered inward. You will just "be there."

The Healing Sound of Music

by Kate Mucci

A tiny infant lies in a neonatal ward. The heat of an incubator replaces the warmth of her mother's arms; tubes filled with nutrients replace her mother's milk. Every breath is a struggle. Her underdeveloped heart beats erratically. All around her are other infants in distress - the monitors attached to them bleep in time with their struggle to live. Fear is on the faces of anxious parents hovering as close as possible. Nurses scurry to & fro, dealing with crises every moment.

The peace and tranquility of their mothers' wombs is replaced with the whoosh and hiss of respirators, bleeping monitors, parents crying, nurses giving and receiving instructions. Even though these infants are not fully conscious of their surroundings, these sounds affect their ability to relax and sleep. And sleep is essential to helping them gain strength and live.

In the midst of this, a harpist enters the ward. She begins to softly play an ancient lullaby. After a few moments, the monitors steady. Nearly all of the infants breathe more easily; their heart rates steady, and they rest. Many of them fall into deep sleep - the first they have had since the harpist last was here.

The nurses relax, and smiles of relief grace the faces of the parents when they see the tiny souls absorbing the healing power of this beautiful music.

A group of Alzheimers patients are gathered in the assembly room of a nursing home. One tiny, frail woman sits off to the side in her wheelchair. Her eyes are vacant - her mind somewhere far from her body and the room in which it rests.

The activities director introduces a young couple. He carries a guitar, and walks with his wife to the piano. The young woman sits down, and plays a few notes. Most of the residents have not even looked up - they don't hear most of what anyone says - or if they do, they cannot, or will not, respond. But the two volunteers are unconcerned; they smile at each other and the seniors, and they begin to play and sing.

A rousing rendition of Oh, Susannahβ has several of the residents looking up - flickers of recognition cross their faces. A few choruses of How Great Thou Art inspires many of them to stand and walk or wheel their chairs toward the piano. Soon several are singing along to Amazing Grace. A few country and western tunes bring several more residents into the present, and In the Mood has nearly everyone dancing along. Everyone, that is, except the frail, tiny woman in the wheelchair in the corner.

The guitarist is concerned, and calls over a nurse who tells him that the little woman is German, & doesn't know most American songs.

She has also reverted back to speaking German - unable to converse any longer in English, for she cannot remember the words. The young man smiles and signals to his wife. The next tune is the Blue Danube. He watches closely, and sees that the frail old woman's eyes begin to focus. She watches as several of the residents begin to waltz together - wheelchairs and all. When The Beer Barrel Polka starts, this tiny woman, who hasn't smiled or connected in any way with anyone for months, wheels her chair toward the piano. Singing all the way. The other residents clap, and sing along with her, all of them excited to recognize her and each other. The party continues for an hour, when the young couple must go to their day jobs.

When the music stops, it isn't long before most of the residents retreat back into their Selves. But the frail little lady continues to hum - she's remembered a tune on her own now, and hums the melody to Liebestraum until she, too, fades back into her own world. It was only for a short while, but the music gave these lonely patients a few moments of connection, happiness, and memory.

Everyone from tiny infants to octogenarians experience little miracles like this every day. Some are healed, some are given a few moments of relief from pain, still others are comforted in their passage to the beyond. It is the power of music which makes these little miracles possible.

Unfortunately, much of the western medical establishment refuses to acknowledge the incredible benefits of music. It is not employed regularly in most hospitals and medical practices, and is not covered by insurance. Despite the overwhelming amount of anecdotal evidence that music heals, the medical establishment will argue that there is no proof of the efficacy of music - nothing which meets the rigorous requirements of the scientific method.

But healing isn't about science. Healing is about people. And real people are experiencing very real results from the healing power of music, often through the efforts of volunteers, in hospices, senior centers, and in cancer and children's wards. Stress is the number one indicator of the likelihood of having a heart attack or stroke. More than diet, more than family history, more than weight. Stress kills. Music offers us relief from stress in many ways. It helps us to open ourselves emotionally and let loose with feelings that may be causing disease. It inspires us to examine ourselves, our lives and our relationships. Through our mind and emotion, music can reduce stress.

Music also has measurable physical effects on the body. Certain kinds of music actually lower blood pressure and heart rate, regulate breathing and lower cholesterol. For individuals with hypertension and related conditions, music can be much more powerful (and safer) than many prescription drugs.

Our immune systems are being challenged every moment. Stress, pollution in the air, our water, our food; new strains of antibiotic-resistent bacteria; they all take a toll on our body's ability to fight disease. Despite the millions of dollars being spent on research, cancer is rampant today. Tuberculosis is actually becoming a problem again, and countless viruses are attacking from all directions. What can we do to reverse the ravages of a weakened immune system? Listen to and make music.

Research has shown that alkaline music (such as soothing classical, East Indian, harp music and chant) actually increases the body's ability to ward off disease.

People undergoing surgery require less anesthesia, awaken from anesthesia more quickly and with less side effects, and heal more rapidly when healing music is played before, during and after the surgical procedure. Patients recovering from heart attacks and strokes respond much more quickly to treatment when soothing music is played in their rooms. Many studies have shown the incredible effects that music has on chronic pain. People suffering from back pain, fibromyalgia, chronic fatigue syndrome, and pain from injuries; all benefit from using music. Physical therapy is much more effective when combined with music. And burn victims experience much less pain when music they choose and enjoy is employed during their treatments.

Individuals suffering from depression need less medication and have more success in psychotherapy when music is added to their course of treatment. Grief, loneliness, even anger; are all managed much better when appropriate music is added to therapy. Autistic children & children diagnosed with attention deficit disorder all react positively to music therapy. Kids with learning disabilities show remarkable improvement in mathematics, reading and reasoning skills when they are exposed to appropriate music. The results are magnified many times when these same children have an opportunity to make music.

That's true of anyone suffering from nearly any malady. Making music - the act of creating melodious sound - is an incredibly powerful healing tool. Physical, mental and emotional challenges are met so much more easily when one can make music! It doesn't have to be performance quality - it just has to be from the heart. Singing, humming, toning, whistling, beating a drum, playing a flute, harp, guitar or piano - anything. When music is made out of love, incredible healing occurs.

On the other hand, music that is negative, or filled with hate or fear, can be emotionally and physically damaging. It inspires more fear, and from fear comes imbalance and disease. And just as the sound of a jackhammer sets up painful vibrations in our ears, music with discordant frequencies or hateful lyrics sets up dissonant vibrations in our bodies and souls. We must be conscious of the negative effects of raucous sounds and negative music, and counteract them with positive music created out of love.