If you have not hit your local farmer's market lately you are missing out.
It is my favorite time of year. Every farmer is overflowing with beautiful ripe fruits and vegis.
You support you local farmers, reduce your carbon footprint and eat some super healthy food!
Enjoy!
In health,
Tina
Friday, September 5, 2008
Tuesday, September 2, 2008
Get Running
I have had a love hate relationship with running most of my life. I do it because it is great cardio and is good for me but was never happy about it.
But then I broke my ankle and couldn't run and all I wanted to do was go for a run (I even had dreams about it). I'm getting back to it slowly but surely.
So incase you are full of excuses not to run here are some untrue statements you may have heard.
3 Myths about running and your health
"Every person who takes up running has been confronted by a “helpful” critic who is more than happy to reel off the reasons running will ruin your life. Here’s a look at three questionable claims about running and health:
1. Running will give you a heart attack or other heart problems. It is true that exercise temporarily raises the odds of a heart attack while you're mid-workout, but doing it consistently reduces that risk over the long haul, leading to a net benefit. Going for a run most days of the week is doing far more good than bad for your heart.
2. Running will ruin your bones and joints. A study in the American Journal of Preventive Medicine found no evidence of accelerated rates of osteoarthritis among long-distance runners. Weight-bearing exercise like running helps stave off osteoporosis by maintaining bone mineral density.
3. Running will kill you before your time. According to a study in the Archives of Internal Medicine, running and other vigorous exercise in middle age is associated with a longer life. Not only that, it will make your later years more pleasant by reducing disability."
source article Mercola.com
In health,
Tina
www.InsideAndOutBodyTherapy.com
But then I broke my ankle and couldn't run and all I wanted to do was go for a run (I even had dreams about it). I'm getting back to it slowly but surely.
So incase you are full of excuses not to run here are some untrue statements you may have heard.
3 Myths about running and your health
"Every person who takes up running has been confronted by a “helpful” critic who is more than happy to reel off the reasons running will ruin your life. Here’s a look at three questionable claims about running and health:
1. Running will give you a heart attack or other heart problems. It is true that exercise temporarily raises the odds of a heart attack while you're mid-workout, but doing it consistently reduces that risk over the long haul, leading to a net benefit. Going for a run most days of the week is doing far more good than bad for your heart.
2. Running will ruin your bones and joints. A study in the American Journal of Preventive Medicine found no evidence of accelerated rates of osteoarthritis among long-distance runners. Weight-bearing exercise like running helps stave off osteoporosis by maintaining bone mineral density.
3. Running will kill you before your time. According to a study in the Archives of Internal Medicine, running and other vigorous exercise in middle age is associated with a longer life. Not only that, it will make your later years more pleasant by reducing disability."
source article Mercola.com
In health,
Tina
www.InsideAndOutBodyTherapy.com
Friday, August 29, 2008
What's in Your Makeup Bag?
Beauty without toxins
MINNEAPOLIS _ Ann Garrity is careful to say that there are many reasons that she feels better these days. Her job is less stressful; her diet is healthier. But she has also changed every product that she smoothes, pats or brushes onto her skin, after a doctor suggested that her health problems were linked to her cosmetics.
Persistent fibroids led her to an East Coast physician who urged her to throw out every lotion, soap and cosmetic she used "because I had too much estrogen in my system," Garrity said. The diagnosis was unexpected, "but I was feeling so bad, if she'd told me to bury a tin can and run around the house three times, I would have."
The products themselves didn't contain estrogen, but rather certain synthetic chemicals that can mimic estrogen in the body. Because her grandmother and mother both are breast cancer survivors, and because studies indicate that exposure to environmental, or artificial, estrogen increases cancer risk, she cleared out her shelves. "I just wanted to know that I'd done everything I could to reduce my exposure."
Her search for alternatives led her to the Campaign for Safe Cosmetics (www.safecosmetics.org), through which manufacturers pledge to phase out the use of chemicals linked to health problems and replace them with safer ingredients. That led Garrity this spring to develop Organic Diva, an online resource on chemicals, cosmetics and health that also is a marketplace for companies that have signed the Compact for Safe Cosmetics.
COSMETICS NOT REGULATED
Garrity's learning curve rose like a well-arched eyebrow. First revelation: Ingredients in cosmetics needn't be reviewed or approved by the Food and Drug Administration (FDA). Instead, the industry is regulated by the Personal Care Products Council (formerly the Cosmetic, Toiletry and Fragrance Association), the national trade association for the cosmetic and personal care products industry. Views differ on whether that's a case of giving the experts appropriate authority or akin to letting the fox guard the henhouse.
DIVAS' DIRTY DOZEN
Here's a list of synthetic cosmetic ingredients known to cause or strongly suspected of causing cancer, birth defects or endocrine (hormone) disruption, as compiled by nutritionist and author Ann Louise Gittleman for the Organic Diva website.
_Methyl, propyl, butyl and ethyl paraben
_Imidazolindyl urea
_Diazolindyl urea
_Petrolatum
_Propylene glycol
_PVP/V copolymer
_Sodium lauryl sulfate
_Stearalkonium chloride
_Synthetic colors
_Synthetic fragrances
_Phthalates
_Triethanolamine
___
Source - Star Tribune (Minneapolis)
I Suggest looking for organic and chemical free products. There are many great ones out there and easy to find these days. My favorite skin care is Juice Beauty which is all organic.
We are exposed to so many toxins we can't avoid it is best to eliminate the ones we have control over!
In health,
Tina
www.InsideAndOutBodyTherapy.com
MINNEAPOLIS _ Ann Garrity is careful to say that there are many reasons that she feels better these days. Her job is less stressful; her diet is healthier. But she has also changed every product that she smoothes, pats or brushes onto her skin, after a doctor suggested that her health problems were linked to her cosmetics.
Persistent fibroids led her to an East Coast physician who urged her to throw out every lotion, soap and cosmetic she used "because I had too much estrogen in my system," Garrity said. The diagnosis was unexpected, "but I was feeling so bad, if she'd told me to bury a tin can and run around the house three times, I would have."
The products themselves didn't contain estrogen, but rather certain synthetic chemicals that can mimic estrogen in the body. Because her grandmother and mother both are breast cancer survivors, and because studies indicate that exposure to environmental, or artificial, estrogen increases cancer risk, she cleared out her shelves. "I just wanted to know that I'd done everything I could to reduce my exposure."
Her search for alternatives led her to the Campaign for Safe Cosmetics (www.safecosmetics.org), through which manufacturers pledge to phase out the use of chemicals linked to health problems and replace them with safer ingredients. That led Garrity this spring to develop Organic Diva, an online resource on chemicals, cosmetics and health that also is a marketplace for companies that have signed the Compact for Safe Cosmetics.
COSMETICS NOT REGULATED
Garrity's learning curve rose like a well-arched eyebrow. First revelation: Ingredients in cosmetics needn't be reviewed or approved by the Food and Drug Administration (FDA). Instead, the industry is regulated by the Personal Care Products Council (formerly the Cosmetic, Toiletry and Fragrance Association), the national trade association for the cosmetic and personal care products industry. Views differ on whether that's a case of giving the experts appropriate authority or akin to letting the fox guard the henhouse.
DIVAS' DIRTY DOZEN
Here's a list of synthetic cosmetic ingredients known to cause or strongly suspected of causing cancer, birth defects or endocrine (hormone) disruption, as compiled by nutritionist and author Ann Louise Gittleman for the Organic Diva website.
_Methyl, propyl, butyl and ethyl paraben
_Imidazolindyl urea
_Diazolindyl urea
_Petrolatum
_Propylene glycol
_PVP/V copolymer
_Sodium lauryl sulfate
_Stearalkonium chloride
_Synthetic colors
_Synthetic fragrances
_Phthalates
_Triethanolamine
___
Source - Star Tribune (Minneapolis)
I Suggest looking for organic and chemical free products. There are many great ones out there and easy to find these days. My favorite skin care is Juice Beauty which is all organic.
We are exposed to so many toxins we can't avoid it is best to eliminate the ones we have control over!
In health,
Tina
www.InsideAndOutBodyTherapy.com
Thursday, August 28, 2008
Bottled Water
I know that water is an important part of our healthy lifestyles.
But do we really need to spend so much money and create so much waste on all of these plastic water bottles??
"Americans go through an estimated 70 million - plus water bottles a day. It's not just that they're taking up space in our landfills. Vast quantities of oil are consumed to make, transport, and dispose of them, says Elizabeth Royte author of the new book Bottlemania: How Water Went on Sale and Why We Bought It." (source Body & Soul magazine June 2008)
So get a reusable bottle and a filter for your tap! Good for you and Good for the Planet!
In health,
Tina
http://www.insideandoutbodytherapy.com/
But do we really need to spend so much money and create so much waste on all of these plastic water bottles??
"Americans go through an estimated 70 million - plus water bottles a day. It's not just that they're taking up space in our landfills. Vast quantities of oil are consumed to make, transport, and dispose of them, says Elizabeth Royte author of the new book Bottlemania: How Water Went on Sale and Why We Bought It." (source Body & Soul magazine June 2008)
So get a reusable bottle and a filter for your tap! Good for you and Good for the Planet!
In health,
Tina
http://www.insideandoutbodytherapy.com/
Water
On this very hot day I am thinking about the importance of water.
Our bodys are around 60% water. We can go without food for weeks but water for only a couple of days.
I always stress the importace of water intake to everyone I work on. As I massage my clients there is a difference between a hydrated muscle and a dehydrated muscle. You need to be hydrated for your body to function properly. Water helps your blood flow and your lymphatic system flush. Often drinking water alone is enough to cure a headache and is especially important for pregnant women.
The standard equation is half your body weight in onces of water per day.
So drink up and stay cool!
In health,
Tina
http://www.insideandoutbodytherapy.com/
Our bodys are around 60% water. We can go without food for weeks but water for only a couple of days.
I always stress the importace of water intake to everyone I work on. As I massage my clients there is a difference between a hydrated muscle and a dehydrated muscle. You need to be hydrated for your body to function properly. Water helps your blood flow and your lymphatic system flush. Often drinking water alone is enough to cure a headache and is especially important for pregnant women.
The standard equation is half your body weight in onces of water per day.
So drink up and stay cool!
In health,
Tina
http://www.insideandoutbodytherapy.com/
Friday, June 20, 2008
Vacation Therapy
Busy Busy, that's me lately. But that is because I am getting ready to go on vacation later today.
I am a big believer in taking regular time off to recharge and rejuvenate. I find it particularly important as a healer but I see how important it is for everyone.
So plan that vacation... go to the beach, go to the mountains what ever is most relaxing for you and feeds your soul. The return is so much more for your health and wellbeing than what you invest in the trip.
That's what I plan to do with my next week at Yellowstone National Park. I'll fill you in when I return.
In health,
Tina
www.InsideAndOutBodyTherapy.com
I am a big believer in taking regular time off to recharge and rejuvenate. I find it particularly important as a healer but I see how important it is for everyone.
So plan that vacation... go to the beach, go to the mountains what ever is most relaxing for you and feeds your soul. The return is so much more for your health and wellbeing than what you invest in the trip.
That's what I plan to do with my next week at Yellowstone National Park. I'll fill you in when I return.
In health,
Tina
www.InsideAndOutBodyTherapy.com
Monday, June 9, 2008
Vegis Prevent Cancer
More good news for fruits and vegis... sorry if meats your main staple it is time to change.
Just think if fruits and vegis are good for preventing head and neck cancer they've gotta be great for lot of other areas of the body also.
A recent study revealed that eating just one extra serving of veggies a day could cut your risk of head and neck cancers. More Is BetterAlthough one extra serving of veggies (or fruit) a day will help protect you, more is definitely better. In fact, the more fruit and veggies people ate in a recent study, the lower their risk of head and neck cancers. And it's no surprise, really, when you think of all the cancer-squelching nutrients packed into produce -- like flavonoids, carotenoids, plant sterols, phenols, and vitamin C, to name a few.
source RealAge.com
Off to eat a salad now.
In health,
Tina
Just think if fruits and vegis are good for preventing head and neck cancer they've gotta be great for lot of other areas of the body also.
A recent study revealed that eating just one extra serving of veggies a day could cut your risk of head and neck cancers. More Is BetterAlthough one extra serving of veggies (or fruit) a day will help protect you, more is definitely better. In fact, the more fruit and veggies people ate in a recent study, the lower their risk of head and neck cancers. And it's no surprise, really, when you think of all the cancer-squelching nutrients packed into produce -- like flavonoids, carotenoids, plant sterols, phenols, and vitamin C, to name a few.
source RealAge.com
Off to eat a salad now.
In health,
Tina
Saturday, June 7, 2008
Cooking Class
Today I went to a cooking class that was super fun and informative.
Lynn Ablondi of Essential Wellness Group info@essentialwellnessgroup.com holds the class at her home once a month.
The class covers healthy cooking following the principles of Chinese Medicine. Like today being just about the start of summer you want more cooling (yin) foods to help with the heat (yang) of this time of year. The overview of the types of food and why you eat them was really informative and inspired me a lot for proper eating this summer.
Here is what we had to eat. It was an entirely vegetarian menu Yay!
Corn and White Pepper Miso Soup
Soba Noodles & Tempeh w/Basil Pesto
Vietnamese Spring Rolls w/ Tofu
Mung Bean Salad w/ Jicama, Cilantro, Mint & Scallions
Grilled Zucchini
Tsukemono- Japanese-style Salt Pickled Cabbage
Carrot Cake with Gou Qi Zi and Long Yan Rou
It was a lot of food and all Delicious!
In health,
Tina
InsideAndOutBodyTherapy.com
Lynn Ablondi of Essential Wellness Group info@essentialwellnessgroup.com holds the class at her home once a month.
The class covers healthy cooking following the principles of Chinese Medicine. Like today being just about the start of summer you want more cooling (yin) foods to help with the heat (yang) of this time of year. The overview of the types of food and why you eat them was really informative and inspired me a lot for proper eating this summer.
Here is what we had to eat. It was an entirely vegetarian menu Yay!
Corn and White Pepper Miso Soup
Soba Noodles & Tempeh w/Basil Pesto
Vietnamese Spring Rolls w/ Tofu
Mung Bean Salad w/ Jicama, Cilantro, Mint & Scallions
Grilled Zucchini
Tsukemono- Japanese-style Salt Pickled Cabbage
Carrot Cake with Gou Qi Zi and Long Yan Rou
It was a lot of food and all Delicious!
In health,
Tina
InsideAndOutBodyTherapy.com
Friday, May 30, 2008
A Salad a Day!
Well it's not an apple though you should have that also. One of the best ways to ensure you are getting plenty of vitamins, phytonutrients and fiber is to have one big vegi salad everyday. I like to make it with lots of leafy greens like spinach, romaine lettuce, or any wonderful fresh delicate head of lettuce from the farmer's market. Then you want to add lots of color like tomatoes, carrots, bell pepper, radish, purple cabbage, sprouts (sunflower are my favorites) and avacado. And of course some extra goodies such as walnuts, apples, oranges, grapefruit, sunflowerseeds, baked tofu or for you meat eaters chicken is good.
I'd like to give you my favorite dressing it is so simple to make I do it fresh for every salad.
I don't measure just add the spices to taste.
2/3 lemon juice or apple cider vinegar
1/3 flax seed oil or olive oil
dijon mustard (or tahini)
Bragg's liquid aminos
salt free seasoning
finely chopped garlic optional (adds quite a kick)
Mix in a jar and enjoy.
In health,
Tina
www.InsideAndOutBodyTherapy.com
I'd like to give you my favorite dressing it is so simple to make I do it fresh for every salad.
I don't measure just add the spices to taste.
2/3 lemon juice or apple cider vinegar
1/3 flax seed oil or olive oil
dijon mustard (or tahini)
Bragg's liquid aminos
salt free seasoning
finely chopped garlic optional (adds quite a kick)
Mix in a jar and enjoy.
In health,
Tina
www.InsideAndOutBodyTherapy.com
Thursday, May 29, 2008
Massage and High Blood Pressure
"One of the most common causes of arrhythmia is high blood pressure, so keep yours under 120/80 millimeters of mercury. A massage may provide pleasurable stress relief. In a recent University of South Florida study, people who underwent three 10-minute massages a week experienced an 18-point drop in their systolic blood pressure and a 5-point drop in their diastolic blood pressure after just 10 sessions."
source:
http://www.menshealth.com/cda/article.dosite=MensHealth&channel=health&category=heart.disease
Here is an excellent example of why massage is an important part of our health and wellness routine not just for occasional pampering.
In Health,
Tina
http://www.insideandoutbodytherapy.com/
source:
http://www.menshealth.com/cda/article.dosite=MensHealth&channel=health&category=heart.disease
Here is an excellent example of why massage is an important part of our health and wellness routine not just for occasional pampering.
In Health,
Tina
http://www.insideandoutbodytherapy.com/
Tuesday, May 27, 2008
Great Outdoors!
It was a fabulous holiday weekend. Not as warm as in the past but it was a beautiful weekend to be outside.
I spent some time hiking in Sonoma and was thrilled and renewed to be out in the hills.
Think about making some time to get out in nature it's good for your health and peace of mind.
In health,
Tina
www.insideandoutbodytherapy.com
I spent some time hiking in Sonoma and was thrilled and renewed to be out in the hills.
Think about making some time to get out in nature it's good for your health and peace of mind.
In health,
Tina
www.insideandoutbodytherapy.com
Saturday, May 24, 2008
Massage and Working Out
If you work out regularly and/or intensely massage is such a valuable addition to your routine. When you train your muscles build up lactic acid, this is what caused the sore feeling you get. Too much and you end up with muscle tension and spasms.
Massage helps flush the toxins out of the muscles allowing you to recover from your workouts quicker and more fully. You also receive greater range of motion in the muscles and increased strength and muscle definition.
It is the belief of my personal trainer that anyone working out regularly (especially if they are over 30) needs massage twice a month. I've even had clients tell me massage helped them lose weight.
I know that when I get massage I can run easier and feel less sore.
In health,
Tina
http://www.insideandoutbodytherapy.com/
Massage helps flush the toxins out of the muscles allowing you to recover from your workouts quicker and more fully. You also receive greater range of motion in the muscles and increased strength and muscle definition.
It is the belief of my personal trainer that anyone working out regularly (especially if they are over 30) needs massage twice a month. I've even had clients tell me massage helped them lose weight.
I know that when I get massage I can run easier and feel less sore.
In health,
Tina
http://www.insideandoutbodytherapy.com/
Friday, May 23, 2008
My first blog!
This is my first Blog. I'm very excited to write about the things I am exposed to in the massage and wellness world.
First why is my business called Inside & Out Body Therapy??
My background in bodywork has given me an interesting insight into how everything in the body is related...Good or Bad.
So to feel great it is all about doing good things for yourself. Like getting massage, eating right, taking good supplements, regular exercise and relaxing! Then you will feel vital inside and out.
I also have alot of tips for eating a more vegetarian diet and living environmentally friendly.
These will be my main topics that I will cover things I find out about natural health and wellness that I find interesting and want to share. And I'm sure I will throw in a vegi recipe or two.
In health,
Tina
www.InsideAndOutBodyTherapy.com
First why is my business called Inside & Out Body Therapy??
My background in bodywork has given me an interesting insight into how everything in the body is related...Good or Bad.
So to feel great it is all about doing good things for yourself. Like getting massage, eating right, taking good supplements, regular exercise and relaxing! Then you will feel vital inside and out.
I also have alot of tips for eating a more vegetarian diet and living environmentally friendly.
These will be my main topics that I will cover things I find out about natural health and wellness that I find interesting and want to share. And I'm sure I will throw in a vegi recipe or two.
In health,
Tina
www.InsideAndOutBodyTherapy.com
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