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

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/

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

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/

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