In the study, which was conducted through the University of Miami/Jackson Memorial Hospital Neonatal Intensive Care Unit, 48 hospitalized preterm infants were randomly placed into a control group, a massage therapy group, or a sham massage-therapy group. The massage-therapy group received three 15-minute periods of massage per day for five days. First the infant lay prone, and was stroked with moderate pressure for five one-minute segments: from the top of head to the neck and then back again; from the neck across the shoulders; from the upper back to the waist and back again; from the thigh to the foot and back on both legs; and from the shoulder to the hand and back again on both arms. In a supine position, both of the infant’s legs and arms were extended and flexed.
The sham group received the same protocol, except light pressure was used during the massage strokes.
Measurements taken during the study included mean weight gain and calories consumed per day, heart rate, automatic nervous system function and gastric motility. Analysis of variance (ANOVA) was used to assess equivalence across groups and for group differences in weight gain, calorie consumption and days until discharge. Group (control vs. massage vs. sham) by time (pre/during/post) ANOVAs were conducted on vagal and sympathetic activity and gastric motility measures. Pearson’s correlation analysis was used to assess the relationships between weight gain, vagal activity and gastric motility.
Data analysis revealed that weight gain was significantly related to changes in vagal tone during the massage, and changes in gastric motility after the massage. The massaged preterm infants gained 27-percent more weight than infants in the control group, even though they did not consume more calories. Their vagal activity peaked during the massage and remained higher than baseline through the 15-minute post-stimulation period.
The moderate-massage-therapy group also exhibited 21-percent greater weight gain than the sham massage group. This latter group did not exhibit a significant change in vagal activity or gastric motility during the treatment or post-treatment phases of the study. “These moderate- versus light-pressure massage therapy findings suggest the involvement of pressure receptors and/or baroreceptors,” the study authors noted.

The change in vagal activity elicited by massage therapy was significantly related to weight gain during the 5-day treatment period. This suggests that neonates who demonstrated increased vagal activity during massage are more likely to benefit from massage therapy,” they concluded.

—Source: Touch Research Institutes, Department of Pediatrics, University of Miami School of Medicine; and University of Miami/Jackson Memorial Hospital Neonatal Intensive Care Unit, in Miami, Florida. Authors: Miguel A. Diego, M.A., Ph.D.; Tiffany Field, O.T.R., M.S., Ph.D.; and Maria Hernandez-Reif, M.S., Ph.D. Originally published in the Journal of Pediatrics, July 2005, Vol. 147, Issue 1, pp. 50-55.

Most massage therapists receive Codes of Ethics and Standards of Practice from various sources. These lists of guidelines and rules are helpful in setting the professional standards for massage therapy. Yet, the “rules” can be slightly different from one organization to another and, like anything in life, external rules need to be supported by internal values to be successful. When we notice ourselves in the gray areas where the rules don’t seem to work, it’s a good time to look inward to see what’s going on.

Take, for example, the rule “don’t accept gifts from clients.” A lot of times we will ask, “why not, what’s wrong with that?” or “do we really want to become so impersonal that we can’t accept a gift?” Good questions. In a situation where a client is offering a gift and we recognize the standard of not accepting gifts, yet we want to anyway, it’s time to look at ourselves. Is the desire to accept the gift based upon our perceptions of what the client needs to enhance the therapeutic relationship? Is it based upon our own needs to feel special, appreciated, or wanted? The notion that if our motivations are client based it’s less of an ethical dilemma than if they are personally based may or may not apply in all situations.

So this rule (”don’t accept gifts”) is pointing to the emergence of transference and countertransference issues, which are rich ground for healing. When we delve into our countertransference, we often discover unmet needs, unexplored fears and desires. This is healing because when we bring them to consciousness, we have the ability to grow and transform.

While ethical dilemmas usually aren’t very comfortable, if we approach them with the willingness to look inward, we can bring a lot of healing to ourselves a true gift!

© 2008, Rebecca Mauldin

Rebecca Mauldin is the founder and director of Rocky Mountain Institute of Healing Arts in Durango, Colorado. For over a decade, she has been a nationally certified massage therapist specializing in neuromuscular therapy and integrative bodywork.

Rebecca founded RMIHA in 2001 in order to blend consciousness and compassion with rigorous academic standards in massage therapy education. She is a passionate, caring, and knowledgeable educator who believes in the value of each student and each client she touches.

She writes for the blog The Spirit of Massage Education: A Travel Guide to Massage School about massage education and massage therapy in general.

Article Source: http://EzineArticles.com/?expert=Rebecca_Mauldin

Researchers at the University of Michigan Health System have found that acupressure may reduce sleepiness and help keep students awake during class.

“Using Acupressure to Modify Alertness in the Classroom: A Single-Blinded, Randomized, Cross-Over Trial” examined the effects of acupressure treatments on alertness in a full-day classroom setting.

Thirty-nine students attending a course in clinical research design and statistical analysis at the University of Michigan participated in the study. All subjects were taught to self-administer acupressure to stimulation points and relaxation points on their legs, feet, hands and heads. They applied light finger-tapping or used thumbs or forefingers lightly to massage the points.

The subjects were divided randomly into two groups. One group of students self-administered acupressure to the stimulation points on the first day and to the relaxation points on days two and three. The other group worked the relaxation points on the first day, then the stimulation points on days two and three. The treatment was administered mid-day during the lunch period.

The subjects rated their levels of sleepiness in the morning, before class began, and in the late afternoon, at the end of class. Pre- and post-treatment alertness scores were assessed each day using the Stanford Sleepiness Scale (SSS). Stimulation acupressure treatment yielded a 0.56-point greater difference in score on the SSS, corresponding to less fatigue, compared to the relaxation acupressure treatment.

“Our finding suggests that acupressure can change alertness in people who are in classroom settings for a full day—which could be very good news for students who have trouble staying alert at school,” said Richard E. Harris. He added that further research is necessary to confirm these findings and to determine whether stimulation and relaxation acupressure are equally effective in influencing alertness.

—

A study in England on 66 post-term women (those who attended a hospital clinic after 40 weeks gestation) showed that women who employed shiatsu techniques were significantly more likely to have spontaneous labor than the non-shiatsu group who more frequently required induced labor.

The Effects of Shiatsu on Post-Term Pregnancy” evaluated the effects of shiatsu techniques, as taught by hospital midwives, on the progress of post-term labors and deliveries. The study was conducted by staff at St. Michael’s Hospital, Bristol, England, from March to July. The subjects attended a hospital consultant clinic appointment at 40 weeks gestation and were taught the massage techniques by a midwife who had completed a six-day shiatsu course. The control group consisted of 76 women who attended similar clinics but were not taught the shiatsu techniques.

Three shiatsu points were taught to the experimental group: Gall Bladder 21 (GB-21), Large Intestine 4 (LI-4) and Spleen 6 (S-6). All points were held with thumb pressure until the woman experienced a reaction. Once a reaction was felt, the woman was instructed to work the point deeply and firmly for as long and as often as was comfortable to her. Exercises and breathing techniques were also taught to the experimental group, and the women were encouraged to use the shiatsu techniques at home.

Outcome information for both groups was audited, including induction, type of delivery, length of labor and analgesia used. The women in the experimental group completed a questionnaire to document their use of shiatsu.

The women who used shiatsu were significantly more likely to labor spontaneously than those who did not (p=0.038). Of those who used shiatsu, 17 percent more went into spontaneous labor than those who were not taught shiatsu. Of those who completed the audit questionnaire, 80 percent found the shiatsu techniques helpful.

This preliminary study raises the hypothesis that the use of specific shiatsu techniques on post-term women by midwives reduces the number of labors that need to be induced pharmacologically,” the authors conclude.

Source: St. Michael’s Hospital, Bristol, England. Authors: Jennifer Ingram, Celina Domagala and Suzanne Yates. Originally published in Complementary Therapies in Medicine, Volume 13, Issue 1, March 2005, Pages 11–15.

When we are touched by another person, we can focus of the physical, emotional, mental, or spiritual aspects of the touch. The physical aspect of touch is usually pretty accessible. We’re used to experiencing the sensations of pressure, speed, pleasure or pain that accompany getting touched. For many of us, the mental qualities of our lives in general, not to mention touch, are very obvious. There’s the constant soundtrack of commentary going through our heads, even when we want to relax and have a massage or share a foot rub with a friend.

It can be much harder to be aware of the emotional and spiritual qualities of touch. Sometimes we compartmentalize these aspects of life. Emotions get relegated to talks with other people, sad movies, weddings, and extreme sports. Our spiritual lives are saved for church, temple, mosque, or the meditation cushion.

In spite of how we might tend to compartmentalize them, there’s no really no separation of the body, emotions, mind, and spirit in reality. This is great news because it points to using bodywork as a way to get “in touch” with our emotions and spirit.

As we receive touch, we can pay attention to the emotions that begin to surface. With just enough fortitude, we can meet these emotions with acceptance and even appreciation, allowing them to run their course. By being touched, we have an avenue for feeling what’s in us to feel. It’s a way to develop self-knowledge and authenticity. As an added bonus, when we allow the emotions to arise and run their course, we release them from our bodies and energy fields where they have been held, waiting for us to truly feel them.

Getting touched can open us into spiritual worlds as well. When we feel safe and are receiving bodywork from someone who is being present, we can notice our energy shift. We become connected to expansion and movement, united with something greater than ourselves, or aware of the qualities of our own essence as they arise. When we return to our ordinary state of consciousness, we may return with the awareness of peace, love, compassion, clarity, strength, or whatever else the touch opened up within us.

To explore the emotional and spiritual dimensions of massage or bodywork, find a therapist with maturity, experience, good boundaries, a non-judgmental attitude, and the ability to stay present throughout the massage experience. If you chose, discuss your intentions for the session and determine if the therapist feels like a good match for you. During the session, stay open to the possibilities without becoming attached to things turning out in any specific way. Allow yourself to have whatever experience you might have (even if it turns out to be a nap!) and welcome any rejuvenation or enlivenment that might occur.

© 2008, Rebecca Mauldin

Rebecca Mauldin is the founder and director of Rocky Mountain Institute of Healing Arts www.instituteofhealingarts.com/ http://www.instituteofhealingarts.com/ http://www.instituteofhealingarts.com in Durango, Colorado. For over a decade, she has been a nationally certified massage therapist specializing in neuromuscular therapy and integrative bodywork.

Rebecca founded RMIHA in 2001 in order to blend consciousness and compassion with rigorous academic standards in massage therapy education. She is a passionate, caring, and knowledgeable educator who believes in the value of each student and each client she touches.

She writes for the blog The Spirit of Massage Education: A Travel Guide to Massage School http://massageeducation.blogspot.com/ http://massageeducation.blogspot.com about massage education and massage therapy in general.

Article Source http://ezinearticles.com/ http://EzineArticles.com/?expert=Rebecca_Mauldin

There’s a lot of talk about cellular memory these days. I remember the first time I was aware of my body’s capacity to house information. Before I went to massage school or understood the body in any way other than what I’d learned growing up in Southern Appalachia, I was in a car wreck. As part of my rehabilitation, someone suggested I try out Trager Therapy. I hadn’t even gotten a massage at this point in my life.

During one of my sessions, when the Trager therapist was working on my right ankle and I felt a rush of heat in my body and, though my eyes were closed, I saw a field of red. Afterward, I told my therapist about this and she said, “Oh, you must be storing some anger there.” I immediately dismissed this notion. First of all, it seemed impossible that I could store an emotion anywhere in my body and second, I never felt angry, so this just couldn’t be! (I had a lot to learn about anger!!)

A week later, the incident buried in my consciousness, I returned for another session. This time, as she began moving my ankle, I was filled with a feeling of rage. It lasted only a few moments before I experienced an incredibly vivid memory. The memory was very real as if I was reliving the moment. In the memory, I was 5 years old and my parents were hosting a 4th of July party. Something (I didn’t recall what) happened and that made me very angry. I took off running and ran down a steep portion of our yard. At the bottom, I landed wrong on my ankle and sprained it badly. I had not thought of this event in many years and was astounded at what had transpired as my ankle went through the gentle movements of the Trager session.

After that, I began to relate to my body in a new way. I was a believer in the concept of cellular memory.

In the first ever massage therapy class at Rocky Mountain Institute of Healing Arts, one of our students did not have a sense of smell. She hadn’t been able to sense smell for many years although she did not know why. One day, I was teaching neuromuscular therapy for the abdominals. This is such a sacred region of the body that I had prepped the students for being especially sensitive. During the practice, the student who couldn’t smell was receiving the treatment. She began to feel emotional and started crying. Her partner in the trade was a good friend and high school classmate, and he did a wonderful job just softly maintaining his touch without pushing any agenda. She couldn’t understand why she was feeling such grief, but was willing to stay open to the experience.

All of a sudden, she smelled a strong smell of cigarette smoke. (At the time, she thought someone was smoking outside the window). Then came a memory of her grandmother when she was dying of lung cancer. Her grandmother had been a lifelong smoker and even at the end of her life, as she was using an oxygen machine, she continued to smoke. The student felt a lot of sadness with this memory. She had loved and missed her grandmother tremendously. She continued to let the feelings and tears flow. After a while, the emotions subsided and her trade partner finished of the session with some soothing and soft strokes. After that massage session, her sense of smell returned and has remained since.

Our bodies are amazing. They are excellent guides to healing, not only physically, but also emotionally.

© 2008, Rebecca Mauldin

Rebecca Mauldin is the founder and director of Rocky Mountain Institute of Healing Arts http://www.instituteofhealingarts.com http://www.instituteofhealingarts.com in Durango, Colorado. For over a decade, she has been a nationally certified massage therapist specializing in neuromuscular therapy and integrative bodywork.

Rebecca founded RMIHA in 2001 in order to blend consciousness and compassion with rigorous academic standards in massage therapy education. She is a passionate, caring, and knowledgeable educator who believes in the value of each student and each client she touches.

She writes for the blog, The Spirit of Massage Education: A Travel Guide to Massage School http://massageeducation.blogspot.com http://massageeducation.blogspot.com about massage education and massage therapy in general.

Article Source: http://ezinearticles.com http://EzineArticles.com

You can’t tune into the news today without hearing about the rising cost of living, be it gas for your car, heat for your home, or food for your family. Many baby boomers are giving up or at least stretching out food luxury items such as those coveted fancy coffees, because their pocketbooks are thinning, along with their hairlines.
In this report, I will give you some ideas for selecting delicious, nutritious items that won’t empty out In 2007, the Consumer Price Index (CPI) for all food rose by 4.0 percent, the highest annual increase since 1990. The CPI for food is forecast to increase another 4.5 to 5.5 percent in 2008 as retailers continue to pass down higher commodity and energy costs to consumers in the form of higher retail prices.
Most of you are aware of how the skyrocketing cost of oil is driving food prices rapidly skyward, but you might not be aware of the huge role biofuels have played in this increase. According to a confidential World Bank report, biofuels alone have forced global food prices up by 75 percent. According to an Iowa State University study published in May 2008, food prices have climbed an average of $47 per person since last July due to the ethanol surge alone.
Of course, you don’t need me to tell you that your food bill has gone through the roof. Is there anything you can do to stretch your food dollar, without having to sacrifice nutrition?
Fortunately, you can still find many affordable, nutritious foods at your farmers market or local nutrition store, or even at the corner grocery. With a little creative use of your dollar, you can enjoy the best foods while getting the most “bang for your buck”.
Below are ten excellent, nutrient-packed food choices that you can still find for around $1 per serving.

1. Two Cage Free Organic Eggs: $0.84
Eggs can be one of the most healthful foods in the world. However, not all eggs are equal. There is mounting evidence of a monumental nutritional difference between true free-ranging chicken eggs and commercially farmed eggs. This is a result of the diets eaten by the two groups of chickens.
Commercially farmed hens subsist mostly on corn, soy and cottonseed whereas hens that forage in a pasture for seeds, green plants, insects and worms receive a smorgasbord of other nutrients. Remember: garbage in, garbage out. It applies equally to hens, cattle, and people.
Don’t be fooled by the egg industry’s double-speak definitions of what free-range really means. The UDSA defines “free-range” as chickens that have “access to the outside”. This does not specify whether the “outside” is a field for foraging or a cement courtyard and does their diets.

It is always best to obtain your eggs from a local farmer whose methods are known. To find free-range pasture farmers, ask your local health food store or refer to http://www.eatwild.com www.eatwild.com or http://www.localharvest.com www.localharvest.com. Many people are finding it rewarding to raise their own eggs. You can read about this at http://www.motherearthnews.com/Nature-Community/1984-07-01/Raising-Free-Range-Chickens.

Mother Earth news

If you must get your eggs from the grocery store, your best bet is to look for free-range organic.
Avoid all omega-3 eggs since they are actually less healthful for you. Typically, these hens are fed poor quality omega-3 fat sources that are already oxidized.

It is best to eat your eggs raw. Yes, you read that correctly. Raw.

Eggs are often one of the most allergenic foods, but this is because of the changes that take place in the cooking process. Eating eggs raw also helps preserve many of the highly perishable nutrients such as lutein and zeaxanthin, which are powerful agents in preventing macular degeneration. Raw eggs are a likely cause of salmonella poisoning. For more about this, read http://articles.mercola.com/sites/articles/archive/2002/11/13/eggs-part-two.my 2002 article 2. Raw Organic Milk, 8 oz: $0.62
Despite the bad press that raw milk has received, it is one of the best foods out there for nutrient value. The downside is that it remains a bit difficult to come by, depending on where you live. Not only does raw milk taste better than pasteurized milk, it contains more nutrients that are beneficial because they haven’t been destroyed by heat.

Why has the FDA selected raw milk as its whipping boy? The reason is likely far more political than nutritional. Just like the drug industry, the dairy industry has strong lobbying powers. And when I say “dairy industry”, I’m not referring to the small farmer who provides your raw milk.

If raw milk really caught on, big commercial dairy farmers would have to clean up their acts raise healthier cows, provide pastures, etc. This would cost them a lot of money. So they use their substantial weight to shine raw milk in a negative light, making it appear as unappealing or dangerous as possible. Raw milk is neither unappealing nor dangerous and is far better for you than pasteurized milk. Its popularity is growing all the time.To find a site near you, go to the http://www.realmilk.com/where.html Real Milk website. Not only does it give you links to raw milk farmers but also provides excellent information on the nutritional benefits of raw milk.
Raw Nuts and Seeds:
Sunflower seeds, raw, 1 oz. = $0.82
Mixed raw nuts, 1/2 oz. = $1.00
Nuts are a good substitute protein for meat, for those of you preferring a vegetarian diet, as long as they aren’t eaten in excess. The reason for moderation is that, except for walnuts, almost all nuts are top heavy in omega 6 fats and can upset the omega 6/omega 3 ratio. The average American has an omega 6:3 ratio of 15:1. It should be 1:1. Therefore, any amount of omega-6 fat is not a good thing for most Americans.
You need to be cautious with the quantity of nuts you eat, especially if you have high levels of insulin. Nuts are not your best choice if you suffer from high blood pressure, excess weight, high cholesterol, or diabetes.
My favorite nuts are pecans, walnuts, almonds and hazelnuts. I normally avoid peanuts because they are one of the most pesticide-laden foods you can eat. Most peanuts are also contaminated with aflatoxin, a carcinogenic mold.
Seeds are similar to nuts in that they are relatively high in omega-6 fats. They have fewer carbohydrates than nuts, so they are a little less problematic. Two exceptions are flax seeds and chia seeds, which are higher in the desirable omega-3 fats.
The best way to obtain flax is not from the oil but to grind fresh flax seeds. A coffee grinder will do this very nicely. This way, you will also get the benefits from the lignin fiber in the seeds and obtain the freshest (i.e., least oxidized and damaged) fats.

To summarize then, raw nuts and seeds can be an economical, healthful addition to your diet if eaten in moderation, particularly walnuts, flax and chia seeds.
4. Berries: 1 cup fresh organic blueberries = $0.95
Berries are among the best fruits on the planet. Not only do they taste great, they are densely packed with a variety of potent phytochemicals that can do wonders to normalize and improve your health. They are high in fiber and low in sugar, so they won’t cause drastic insulin swings if eaten in moderation.
The best way to eat berries is in their raw, natural state, since heating and freezing can damage some of the antioxidants. The different varieties of berries contain different types and levels of antioxidants, so berries have a range of health benefits.
Blueberries are one of the most powerful antioxidant-rich foods on the planet. Researchers at the USDA Human Nutrition Center (HNRCA) have ranked blueberries #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables. One of the beneficial phytochemicals is anthocyanin, which is what gives blueberries their deep blue color. They also contain vitamins A and C, zinc, potassium, iron, calcium and magnesium.

Blueberries offer many health benefits, including protection against urinary tract infections, cancer, age-related health conditions and brain damage from strokes. The European blueberry, or bilberry, is known to prevent and even reverse macular degeneration.

Cranberries are also loaded with antioxidants and are famous for treating and preventing urinary tract infections. In addition, they offer protection against cancer, stroke and heart disease. Cranberries are rich in polyphenols, which might inhibit the growth of human breast cancer cells and reduce the risk of gum disease and stomach ulcers.

The best way to eat cranberries is to eat them raw and whole. Commercially prepared cranberry juice is loaded with sugar, which undoes any health benefits of the fruit. Whole, fresh cranberries are especially good when added to vegetable juice.

Strawberries came in second to blueberries in the USDA’s analysis of antioxidant capacity of 40 common fruits and vegetables. They are rich in fiber, manganese, folic acid, potassium, and contain more vitamin C than any other berry. Among strawberries’ antioxidants are anthocyanins and ellagic acid, a phytochemical that has been shown to fight carcinogens.
Raspberries are another one of nature’s little health-packages. They are rich in anthocyanins and cancer-fighting phytochemicals such as ellagic, coumaric and ferulic acid. They contain calcium, vitamins A, C, E, fiber and folic acid. Raspberries are thought to offer protection against esophageal and other cancers.
As with all fruits, berries should be eaten in moderation and should be washed well before eating. Keep in mind that too many at one time can spike your insulin level.
5. Watermelon: One-pound slice = $0.59
On a hot, summer day, who can resist a big, juicy slice of watermelon at the family picnic? As it turns out, this universally loved melon has health benefits as well, and it won’t break the bank.

Like berries, watermelon is loaded with phytochemicals, including lycopene, beta-carotene, and citrulline. When citrulline is consumed, it is converted to arginine. Arginine is an amino acid that has beneficial effects on the heart and circulatory system, as well as the immune system. Arginine boosts nitric oxide, which relaxes blood vessels, leading to another beneficial side benefit of watermelon … a Viagra-like effect without the hazards of a toxic drug!
Watermelon — an aphrodisiac? Who knew?
Arginine also helps the urea cycle by removing ammonia and other toxic compounds from your body
6. Coconut Milk: 7 ounces = $0.98
Coconut is quite nutritious (unless your primary source is macaroons). The oil in coconut is one of the best oils for your body because of its medium chain fatty acids, or triglycerides (MCT’s). MCT’s have many health benefits, including raising your body’s metabolism and fighting off pathogens such as viruses, bacteria and fungi.

Coconut milk is quite versatile — ask anyone who has been doing vegetarian cooking for a while. It can be used as a milk substitute and is delicious in sauces and dressings, as well as baked goods. Coconut milk has been a staple in the Thai diet for centuries.
Coconut is nature’s richest source of MCT outside of human breast milk. Coconut oil is very stable and does not oxidize and break down quickly like other oils, and it has a shelf life of more than two years. It is absolutely the best oil for cooking.

Your body needs fat but it needs the right kinds of fat to function optimally. Coconut fat is one of those fats. People have actually lost weight by incorporating coconut into their diets. This is because the MCTs promote thermogenesis, increasing your body’s metabolism, producing energy. Coconut has also been found to be helpful to thyroid function, as well as digestion.
Fresh coconut is delicious although a little difficult to find sometimes, but there are now some good canned coconut varieties available. More and more research is emerging all the time about the health benefits of coconut.
7. Spinach: 5 oz. fresh organic spinach = $0.95
Popeye was correct. Spinach is extremely good for you! Regardless of your nutritional type, http://www.mercola.com/nutritionplan/recommended_vegetables.htm eating more vegetables is recommended for everyone. Spinach is high in antioxidants and has a very high ORAC score. ORAC is Oxygen Radical Absorbance Capacity, which is a measurement of a food’s ability to destroy the free radicals that cause your body damage.

The higher the ORAC score, the better a food is for you. Your own body’s ORAC can also be measured as an indication of how many antioxidants you have working for you.

Spinach’s ORAC score is surpassed only by prunes, raisins, blueberries, blackberries, strawberries and kale. Of course, you should not overdo fruits due to the high carbohydrate content, but there is no such risk of eating too many leafy greens. Some research has shown that it might be the “brain food” needed to help avoid memory loss and Alzheimer’s disease.

In one study, women given 10 ounces of fresh, raw spinach saw their ORAC score go up more than when they took 1,250 mg of vitamin C daily. In a study involving rats, a daily serving of spinach prevented the memory loss and slowdown in learning capacity usually seen as the animals age. Rats given spinach or vitamin E from the age of six months were less likely to forget where things were as they got older than rats given nothing extra, or rats that got strawberries.
Spinach is also rich in folic acid, which can help lower blood pressure. In addition, it is rich in lutein and zeaxanthin, which can lower the risk for age-related macular degeneration.
8. Garlic: 2 cloves = $0.05
Whether you are dodging vampires, hypertension or cancer, garlic should be on your menu daily. Garlic boosts your body’s natural abilities to protect you from hypertension and osteoporosis, and research is mounting that it decreases your risk for various forms of cancer. It is a potent antimicrobial as well, working as a natural antibiotic, antifungal, antiviral, antiparasitic agent.

Garlic’s main active ingredient is allicin, but this agent vanishes about an hour after you cut into it. This is why you must eat garlic fresh! You can’t swallow cloves whole they must be crushed first. Taking a garlic pill is a waste of time.
You can add 1-2 cloves to your vegetable juice to cut down on the pungent taste. The chlorophyll in the juice also tends to cut down on the potentially offensive garlic odor.
9. Wild Rice: One serving = $0.99
Contrary to its name, wild rice is not a rice at all but a grass. Wild rice is really the annual aquatic seed Zizania aquatica, mostly found in the upper freshwater lakes of Canada, Michigan, Wisconsin, and Minnesota.

Wild rice towers over other grains when it comes to nutritional content. It is higher in protein, fiber, minerals, B vitamins, folic acid, and complex carbohydrates. It is particularly rich in niacin, zinc, phosphorus, magnesium and potassium. If you are going to choose a grain, you just can’t do better than this.

This versatile grain can be used to make a pilaf, a breakfast “cereal,” stuffed into a bell pepper or a tomato, or tossed with fruit and nuts and made into a salad.
10. Krill Oil: Two capsules = $0.84
There was a time when I would have placed on this list as one of the top ten foods, but unfortunately, today, the dangers of eating fish outweigh the benefits due to the toxic mercury levels they now contain, with very few exceptions. Fortunately, I have discovered a cost effective way for you to receive all of the benefits of fish without the danger of heavy metal contamination.

There is a pure marine oil from Neptune krill that is loaded with powerful antioxidants and essential omega-3 oils, with NO heavy metal contamination. Krill are small shrimp or prawn-like creatures that feed the world’s most mammoth animals—the great whales. Toothless great whales gulp down huge quantities of krill to provide the energy they need to fuel their massive bulk. A blue whale eats up to 8,000 pounds of krill each day
There are many ways krill oil can help you. These are just a few

A healthy heart

Healthy joints

Fighting aging

Supporting your brain and nervous system

Stabilizing your cholesterol levels

Optimizing your mood

Keeping your skin healthy

This unusual oil boasts a very comprehensive set of necessary antioxidants not seen in fish or cod liver oil, and it is stable and well absorbed with a good deal of research to back it up. Generally, I am not a huge fan of supplements, but this is one important exception.

I hope that you have found these suggestions helpful in making the most of your food dollar in these economically challenging times. I am sure you will come up with many other excellent ideas as you become familiar with your local farmers market and nutrition stores. It might take a little more effort, but I am confident you will discover ways to eat within your budget, without having to sacrifice your health.

Sure it’s easy for us to “say” what massage can do for you, but how do you know it’s true? Need some convincing on what massage can really do for you? For the last several years some research has been done that shows the extraordinary results that massage can have on the body and it’s ability to help improve your health and wellness and much more. Below are some excerpts from studies done at the Touch Research Institute at the University of Miami School of Medicine.Anxiety Shulman, K.R. & Jones, G.E. (1996). The effectiveness of massage therapy intervention on reducing anxiety in the work place. Journal of Applied Behavioral Science, 32, 160-173.METHOD: An on-site chair massage therapy program was provided to reduce anxiety levels of 18 employees in a downsizing organization. 15 control group Ss participated in break therapy. Subjects’ stress levels were measured with the State-Trait Anxiety Inventory, which was administered twice during pretest, post test, and delayed post test to achieve stable measures. RESULTS: Significant reductions in anxiety levels were found for the massage group. Hernandez-Reif, M., Field, T., Krasnegor, J., Theakston, H. & Burman, I. (2000). Chronic lower back pain is reduced and range of motion improved with massage therapy. International Journal of Neuroscience, 99, 1-15.

METHOD: A randomized between-groups design evaluated massage therapy versus relaxation for chronic low back pain. Treatment effects were evaluated for reducing pain, depression, anxiety and stress hormones, and sleeplessness and for improving trunk range of motion associated with chronic low back pain. RESULTS: By the end of the study, the massage therapy group, as compared to the relaxation group, reported experiencing less pain, depression, anxiety and improved sleep. They also showed improved trunk and pain flexion performance, and their serotonin and dopamine levels were higher.

Carpal Tunnel Syndrome

Field, T., Diego, M., Cullen, C., Hartshorn, K., Gruskin, A., Hernandez-Reif, M., & Sunshine, W. (In Review). Carpal tunnel syndrome symptoms are lessened following massage therapy.

METHOD: The objective of this study was to determine the effectiveness of massage therapy for relieving the symptoms of Carpal Tunnel Syndrome (CTS). Sixteen adults with CTS symptoms were randomized to a 4-week massage therapy or control group. Participants in the massage therapy group were taught a self-massage routine that was done daily at home. They were also massaged once a week by a therapist. The participants’ diagnosis was based on a nerve conduction velocity test, the Phalen test, and the Tinel sign test performed by a physician. The participants were also given the State Trait Anxiety Inventory (STAI), the Profile of Mood States (POMS), a visual analog scale for pain and a test of grip strength. RESULTS: Participants in the massage therapy group improved on median peak latency and grip strength. They also experienced lower levels of perceived pain, anxiety, and depressed mood. The results suggest that symptoms of CTS might be relieved by a daily regimen of massage therapy.

Chronic Fatigue Syndrome

Field, T, Sunshine, W., Hernandez-Reif, M., Quintino, O., Schanberg, S., Kuhn, C., & Burman, I. (1997). Chronic fatigue syndrome: massage therapy effects on depression and somatic symptoms in chronic fatigue syndrome. Journal of Chronic Fatigue Syndrome, 3, 43-51.

METHOD: Twenty chronic fatigue syndrome subjects were randomly assigned to a massage therapy or a SHAM TENS (transcutaneous electrical stimulation) control group. RESULTS: Immediately following the massage therapy versus SHAM TENS on the first and last days of the study the massage therapy group had lower depression and anxiety scores and lower cortisol levels. Longer-term effects (last day versus first day) suggested that the massage therapy versus the SHAM TENS group had lower depression, emotional distress and somatic symptom scores, more hours of sleep and lower epinephrine and cortisol levels.

Dancers

Leivadi, S., Hernandez-Reif, M., Field, T., O’Rourke, M., D’Arienzo, S., Lewis, D., del Pino, N., Schanberg, S., Kuhn, C. Massage Therapy and Relaxation Effects on University Dance Students. Journal of Dance Medicine & Science, 3, 108-112.

METHOD: Thirty female university dancers were randomly assigned to a massage therapy or relaxation therapy group. The therapies consisted of 30-minute sessions twice a week for five weeks. RESULTS: Both groups reported less depressed mood and lowered anxiety levels. However, saliva cortisol (stress hormones) decreased only for the massage therapy group. Both groups reported less neck, shoulder, and back pain after the treatment sessions and reduced back pain across the study. However, only the massage therapy group showed increased range of motion across the study, including neck extension and shoulder abduction.

EEG

Field, T., Ironson, G., Scafidi, F., Nawrocki, T., Gonclaves, A., Burman, I., Pickens, J., Fox, N., Schanberg, S., & Kuhn, C. (1996). Massage therapy reduces anxiety and enhances EEG pattern of alertness and math computations. International Journal of Neuroscience, 86, 197-205.

METHOD: Twenty-six adults were given a chair massage and 24 control group adults were asked to relax in the massage chair for 15 minutes, two times per week for five weeks. On the first and last days of the study they were monitored for EEG before, during and after the sessions. In addition, before and after the sessions they performed math computations, they completed POMS Depression and State Anxiety Scales and they provided a saliva sample for cortisol. At the beginning of the sessions they completed Life Events, Job Stress and Chronic POMS Depression Scales. RESULTS: The results were as follows: 1) frontal delta power increased for both groups, suggesting relaxation; 2) the massage group showed decreased frontal alpha and beta power (suggesting enhanced alertness); while the control group showed increased alpha and beta power; 3) the massage group showed increased speed and accuracy on math computations while the control group did not change; 4) anxiety levels were lower following the massage but not the control sessions, although mood state was less depressed following both the massage and control sessions; 5) salivary cortisol levels were lower following the massage but not the control sessions but only on the first day; and 6) at the end of the 5 week period depression scores were lower for both groups but job stress scores were lower only for the massage group.

Hypertension

Hernandez-Reif, M., Field, T., Krasnegor, J., Theakston, H., Hossain, Z., & Burman, I. (2000). High blood pressure and associated symptoms were reduced by massage therapy. Journal of Bodywork and Movement Therapies, 4, 31-38.

METHOD: High blood pressure is associated with elevated anxiety, stress and stress hormones, hostility, depression and catecholamines. Massage therapy and progressive muscle relaxation were evaluated as treatments for reducing blood pressure and associated symptoms. Adults who had been diagnosed as hypertensive received ten 30-minute massage sessions over five weeks or they were given progressive muscle relaxation instructions (control group). RESULTS: Sitting diastolic blood pressure decreased after the first and last massage therapy sessions and reclining diastolic blood pressure decreased from the first to the last day of the study. Although both groups reported less anxiety, only the massage therapy group reported less depression and hostility and showed decreased urinary and salivary hormone levels (cortisol). Massage therapy may be effective in reducing diastolic blood pressure and symptoms associated with hypertension.

Immunology

Ironson, G., Field, T., Scafidi, F., Hashimoto, M., Kumar, M., Kumar, A., Price, A., Goncalves, A., Burman, I., Tetenman, C., Patarca, R., and Fletcher, M. A. (1996). Massage therapy is associated with enhancement of the immune system’s cytotoxic capacity. International Journal of Neuroscience, 84, 205-217.

METHOD: Twenty-nine gay men (20 HIV+, 9 HIV-) received daily massages for one month. A subset of 11 of the HIV+ subjects served as a within subject control group (one month with and without massages). RESULTS: Major immune findings for the effects of the month of massage included a significant increase in Natural Killer Cell number, Natural Killer Cell Cytotoxicity, soluble CD8, and the cytotoxic subset of CD8 cells. There were no changes in HIV disease progression markers (CD4, CD4/CD8 ratio, Beta-2 microglobulin, neopterin). Major neuroendocrine findings, measured via 24 hour urines included a significant decrease in cortisol, and nonsignificant trends toward decrease of catecholamines. There were also significant decreases in anxiety and increases in relaxation which were significantly correlated with increases in NK cell number. Thus, there appears to be an increase in cytotoxic capacity associated with massage. Implications for HIV+ men as those with other illnesses, particularly cancer, are discussed.

Job Stress

Field, T., Ironson, G., Scafidi, F., Nawrocki, T., Goncalves, A., Burman, I., Pickens, J., Fox, N., Schanberg, S., & Kuhn, C. (1996). Massage therapy reduces anxiety and enhances EEG pattern of alertness and math computations. International Journal of Neuroscience, 86, 197-205.

METHOD: Twenty-six adults were given a chair massage and 24 control group adults were asked to relax in the massage chair for 15 minutes, two times per week for five weeks. On the first and last days of the study they were monitored for EEG before, during and after the sessions. In addition, before and after the sessions they performed math computations, they completed POMS Depression and State Anxiety Scales and they provided a saliva sample for cortisol. At the beginning of the sessions they completed Life Events, Job Stress and Chronic POMS Depression Scales. RESULTS: Analyses revealed the following: 1) frontal delta power increased for both groups, suggesting relaxation; 2) the massage group showed decreased frontal alpha and beta power (suggesting enhanced alertness), while the control group showed increased alpha and beta power; 3) the massage group showed increased speed and accuracy on math computations while the control group did not change; 4) anxiety levels were lower following the massage but not the control sessions, although mood state was less depressed following both the massage and control sessions; 5) salivary cortisol levels were lower following the massage but not the control sessions but only on the first day; and 6) at the end of the 5 week period depression scores were lower for both groups but the job stress score was lower only for the massage group.

Cady, S. H., & Jones, G. E. (1997). Massage therapy as a workplace intervention for reduction of stress. Perceptual & Motor Skills, 84, 157-158.

METHOD: The effectiveness of a 15-min. on-site massage while seated in a chair was evaluated for reducing stress as indicated by blood pressure. 52 employed participants’ blood pressures were measured before and after a 15-min. massage at work. RESULTS: Analyses showed a significant reduction in participants’ systolic and diastolic blood pressure after receiving the massage.

Field, T., Quintino, O., Henteleff, T., Wells-Keife, L., & Delvecchio-Feinberg, G. (1997). Job stress reduction therapies. Alternative Therapies in Health and Medicine, 3, 54-56.

METHOD: The immediate effects of brief massage therapy, music relaxation with visual imagery, muscle relaxation, and social support group sessions were assessed in 100 hospital employees at a major public hospital. RESULTS: Each of the groups reported decreases in anxiety, depression, fatigue, and confusion, as well as increased vigor following the sessions. That the groups did not differ on these variables suggests that these particular therapies, when applied for short periods of time, are equally effective for reducing stress among hospital employees.

A stiff neck. Aching wrists. Shoulders that feel as if someone folded them up. Anyone who has ever sat behind a desk all day will recognize the symptoms of workplace fatigue.

According to David Palmer, co-developer of the first massage chair and founder of the TouchPro Institute in San Francisco, most office-related physical symptoms can be attributed to loss of circulation. Tight muscles caused by stress and sitting behind a desk all day, especially at a work station that is not ergonomically designed, can impede blood and lymph flow through the body. The result is mental fogginess, decreased energy and susceptibility to repetitive stress injuries, like carpal tunnel syndrome.

“Enhancing circulation will enable the body’s self-healing mechanisms”

Chair massage counters the circulatory problems inherent with office work—and provide a appreciated break for employees. Sitting in a massage chair opens up the back muscles, relieves strain on the neck and provides a gentle respite for eyes usually glued to a computer monitor. Even 15 minutes of massage to the neck, back, arms and hands can increase circulation, returning energy levels and helping keep the body injury free.

“When chair massage is used preventively, if you have problems it allows you to maintain a homeostatic balance that prevents the little problems from getting worse,” Palmer said.
NOTE: Health Education offers a massage program for students and staff

- Kelle Walsh from Massage Magazine

Touch: it’s one of our most basic needs and yet we usually don’t spend much time considering it. We know there’s a difference between “good touch” and “bad touch,” yet these terms are often limited to the discussion of sexually inappropriate touch. When we go to a master bodyworker, we sense that there’s something special about the quality of touch, but it can be hard to explain just what made it so special. It’s helpful to consider four aspects of touch–the physical, emotional, mental, and spiritual–to understand what’s going on when we give and receive touch.

Physically, touch can run the gamut of experience from superficial or deep, fast or slow, smooth or abrupt, etc. Touch can have various physical effects on the recipient’s body. It can scratch the skin, break up scar tissue, dissipate or cause bruising, distribute oils, and activate endocrine or nervous system responses.

Emotionally, we can communicate feelings such as delight, surprise, anger, fear, and sadness through our touch. On the receiving end, emotions can arise in response to getting touched. For example, many people have experienced profound emotional releases while getting a massage.

Mentally, touch can be driven by our thoughts and beliefs. We can bring our intellectual knowledge of muscular anatomy to the way in which we touch another. We may notice our thoughts and beliefs driving how, why, or where we touch another– such as in the “right” way to shake hands in a business setting. Just as emotions surface in response to receiving touch, so do thoughts and beliefs. We may notice judgments about our bodies, memories, or sudden insights arise when we are touched.

Spiritually, our touch can be fueled from our essential nature in ways that bring connection to our spirit and to another and emphasizes our union with all. We can bring essential qualities such as love, peace, compassion, strength, and clarity into the touch we give. Receiving touch can also connect us with our essential natures and with the ground of Being. During and after bodywork, recipients may feel expanded, peaceful, and connected. Obstructions to one’s true Self may be detected or transformed.

The next time you give or receive touch, notice what’s going on in each of these dimensions. Recognizing the various qualities of touch can empower you beyond the concepts of what feels “good” and “bad” to more fully meet your deepest needs in the physical, emotional, mental, and spiritual realms.

© 2008, Rebecca Mauldin

Rebecca Mauldin is the founder and director of Rocky Mountain Institute of Healing Arts (http://www.instituteofhealingarts.com) in Durango, Colorado. For over a decade, she has been a nationally certified massage therapist specializing in neuromuscular therapy and integrative bodywork.

Rebecca founded RMIHA in 2001 in order to blend consciousness and compassion with rigorous academic standards in massage therapy education. She is a passionate, caring, and knowledgeable educator who believes in the value of each student and each client she touches.

She writes for the blog, The Spirit of Massage Education: A Travel Guide to Massage School (http://massageeducation.blogspot.com), about massage education and massage therapy in general.

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