How To Get The Most Out Of Your Massage
November 13th, 2006Whether you receive massage for stress relief, relaxation, pain relief, rehabilitation, enhancing sports performance or recovery, or to improve your health, you probably feel like I do. An hour goes by way too fast. Here are some suggestions to help you get the most out of your massage.
1. The Environment: Make sure the massage room is comfortable so you can relax. If the room is too hot, too cold, the blanket or pillow is not placed to your liking, etc, these things will detract from your ability to relax.
2. Communication: Make sure you communicate to your therapist about any environmental issues like those stated above. It is also very important to let the therapist know anytime the pressure or technique used is causing pain or discomfort. I always welcome feedback be it negative or positive. It will help the therapist gear the session to your needs and make it most effective.
3. Music: The music should be something you can relax to. Feel free to bring in your own music if there is something that is particularly relaxing to you. Studies have concluded that if the beat is less than 60 beats a minute or less, that it will be relaxing to the body. Any faster than that will actually stimulate the nervous system.
4. Close your eyes: Closing the eyes shuts off visual stimuli. Our brains are constantly bombarded with stimulus. Use this time to escape from our daily lives.
5. Live in the moment: Thinking and worrying also engages brain activity. We do enough of that throughout the day. The Buddha said “Life is available only in the here and now. The past is already gone and the future is not yet here. There is only one moment to be alive. That is the present moment”. Healing energies will be weakened or deflected by an absent mind. This is not to say that you must be fully conscious during a massage. Instead, allow your mind to drift off into the slower brain waves like alpha, theta & delta (deep sleep) for maximum benefits.
6. Relax: Allow yourself to melt into the massage table. Sometimes we don’t realize that we are holding tension in our bodies. We are so used to this that when we get on the massage table, it is hard to let go. The massage therapist will let you know if you are holding tension when working in that area. It is a good idea to scan your body once you get on the table and let every part of you, limb by limb, become heavy. Maintain this even when the massage therapist is moving and adjusting your limbs. Do not help the therapist by lifting your limbs, rotating your head, etc.
7. Talking: Some people like to talk during their massage and that is okay. But in order to get more relaxation, try to keep the talking to a minimum. Of course you want to communicate any concerns as those stated above. But excessive talking about everyday concerns keeps the brain active and does not allow for deep relaxation. Great healing can occur when we allow our body to relax deeply.
8. Breathing: Being aware of your breath and breathing deeply is a good way to enter into a meditative state. This is a good thing to do once you get on the table. Much stress can be released through the breath. Deep breathing is also very helpful when the therapist is working out a painful knot. It speeds up the release of the tension if you “breathe into the area”. It also lets the therapist know (if you do not want to verbalize it) that you are experiencing “good pain”. Of course, as mentioned earlier, if you feel excessive pain that is making you tense-up, let the therapist know immediately. There are different techniques and approaches that can be used to release tension. The “no pain, no gain” theory does not apply here.
9. Drinking water: As I’m sure you’ve heard many times, it is very important to drink water after a massage as well as throughout the day. Of course, refrain from drinking lots of water just prior to the massage so you won’t have to get up in the middle of the session to use the bathroom. Drinking water after a massage helps to flush out toxins that have been moved out of the tissues by the massage. Failure to do so may result in a headache or soreness in the tissues. Drinking enough water everyday helps to keep our tissues well hydrated so they can be more flexible and pliable. It also has numerous benefits which help our body to function optimally.
10. Scheduling: Make sure you schedule your massage at a time when you are able to relax afterwards. Working-out after a massage tends to counteract the relaxing effects that you have received. There is such a thing as a Pre-event Sports Massage. In this case the massage is a fast-pace, stimulating massage to get you ready for a sporting event. Otherwise, stay away from strenuous exercise at least until the next day. Enjoy your massage!
Sofia M. Pico, LMT
The Most Commonly Asked Questions About The Flu And Colds
October 17th, 2006What is the difference between a cold and the flu?
Although the flu and the common cold are both respiratory illnesses, they are caused by different viruses. Because they have similar symptoms, it can be difficult to tell them apart. But generally cold symptoms are much milder than flu.
Common cold symptoms include:
- Sore throat
- Stuffy nose
- Runny nose
- Cough
- Mild fever
The flu, on the other hand, often causes higher fever, chills, body ache, and fatigue.
Could my cold symptoms actually be allergies?
If you are sniffling, but not achy or feverish at all, you may very well have allergies. Also, if your symptoms last longer than two weeks, and you also have red, itchy eyes, the evidence points to allergies. However, it’s often hard to tell because people with allergies and asthma are more likely to get colds. They may already have inflamed and irritated lungs - so they are less able to fight off a cold virus.
What’s the best treatment for a cold?
There is no cure for the common cold. The most important thing you can do is drink a lot of fluids to keep your body hydrated. This will help prevent another infection from setting in. Avoid drinks like coffee, tea, and colas with caffeine. They rob your system of fluids. As for eating, follow your appetite. If you’re not really hungry, try eating simple foods like white rice or broth.
Chicken soup is comforting, plus the steam helps break up nasal congestion. Ginger seems to settle an upset stomach. A hot toddy may help you sleep, but beware of mixing alcohol with other cold remedies.
Over-the-counter cold medicines can offer relief from aches and fever. However, doctors no longer believe in suppressing low-grade fever - except in very young and very old people, or people with certain medical conditions such as heart or lung disease. Low-grade fever helps the body fight off infection by suppressing the growth of viruses or bacteria and by activating the immune system.
Aspirin. Young people and children should not take aspirin because of the risk of Reye’s syndrome.
Saline nasal sprays can open breathing passages.
Cough preparations are not hugely effective. For minor coughs, water and fruit juices probably help the most.
Gargling with salt water can help relieve a sore throat.
How effective are natural remedies like zinc, echinacea, and vitamin C?
Some studies show that zinc nasal sprays help cut a cold’s severity and duration. The theory? Zinc sprays may coat the cold virus and prevent it from attaching to nasal cells where they enter the body. But other studies show that zinc is no more effective than placebo. Recent, well-done studies on echinacea show that it is not effective in preventing colds. However, in one study, 120 people with cold-like symptoms took 20 drops of echinacea every two hours for 10 days and had briefer colds than others.
As for vitamin C’s effects, a recent survey of 65 years’ worth of studies found limited benefit. The researchers found no evidence that vitamin C prevents colds. However, they did find evidence that vitamin C may shorten how long you suffer from a cold. One large study found that people who took a vitamin C megadose — 8 grams on the first day of a cold — shortened the duration of their colds.
To prevent colds the natural way, it’s best to make sure you’ve got a well-nourished immune system. Dark greens foods like spinach are loaded with vitamins A and C. Salmon is a great source of omega-3 fatty acids, which fight inflammation. Low-fat yogurt may help stimulate the immune system.
Regular exercise - aerobics and walking - also boosts the immune system. People who exercise may still catch a virus, but they have less severe symptoms. They may recover more quickly compared with less-healthy people.
Should I go to the doctor or get an antibiotic?
You usually don‘t need a doctor or an antibiotic when you have a cold. Colds are caused by viruses. Antibiotics kill bacteria, not viruses.
Should I stay at home if I have a cold?
You’re contagious for the first few days of your cold, so it’s best to stay home then. You need to be careful about coughing and sneezing around other people. Also, you will recover quicker if you get some rest.
What can I do to prevent a cold or the flu?
Both flu and cold viruses are transmitted the same way - through microscopic droplets from an infected person’s respiratory system. That person sneezes or coughs, and droplets are sprayed onto any nearby surface - or person. If they cough or sneeze into their hands (without a tissue), their hands then carry droplets to surfaces they touch. You touch that surface and pick up the virus. If you rub your eyes or nose, you’ve just infected yourself.
To protect yourself and prevent spread of cold and flu viruses:
· Wash your hands frequently. Use an alcohol-based gel if you don‘t have access to water.
· Cough and sneeze into a tissue or into your hands. Wash your hands afterward.
· When you cough, turn your head away from others.
· If you have a sudden sneeze and no tissue, bend your arm and sneeze into it.
· Don’t touch your eyes, nose, or mouth. This prevents germs from entering your body.
· Wash any shared surfaces (like phones and keyboards) frequently. Viruses can live on surfaces for several hours.
· Stay away from crowds during cold and flu season.
A well-nourished immune system is better able to fight off infections. Fuel your body with natural vitamins found in foods such as dark green, red, and yellow vegetables or fruits. Salmon is a great source of omega-3 fatty acids, which fights inflammation. Yogurt helps stimulate the immune system.
Also, regular exercise - aerobics and walking - boosts the immune system. People who exercise may still catch a virus, but they often have less severe symptoms. They may recover more quickly compared with less-healthy people.
Can you catch a cold from getting chilled?
This is one of the most persistent myths about colds. The only way to catch a cold is by being exposed to a cold virus. Cold air may irritate an existing condition, such as asthma, which would weaken your immunity. This could make your body more receptive to a cold virus, but only if you come in contact with it. If you’ve caught a cold after getting chilled, it’s only coincidence.
Why does my child always seem to have a cold?
School children are incredibly good at passing a virus along. Children naturally exhale more highly concentrated virus droplets than adults do. They also exhale them for longer periods of time. Plus, children are very active, always in each other’s faces. And there is a general lack of hygiene - children don‘t their wash hands. They don‘t cover noses or mouths when they sneeze or cough. Even more importantly, they don‘t get very sick - which means they continue to spread the virus while they are very contagious.
What are flu symptoms and when is a person contagious?
Primary symptoms of flu are fever, fatigue, aches and pains, chills, and cough. The cough is a bronchial tube irritation and is usually not productive - you’re not coughing up gunk. The flu is usually at its worst for three to four days. The cough may linger longer. Recovery can take seven to 10 days. You may have lingering fatigue for several weeks.
There’s one catch with these viruses. About 24 to 72 hours after you’re infected, you become contagious. Yet you don‘t have symptoms, so you don‘t know you’re sick. You feel completely healthy, and go about your daily affairs — spreading the virus wherever you go.
Stay at home while you’ve got the flu. Once you start feeling symptoms, you’ve already exposed co-workers to the virus - and you’re still contagious. Also, you will recover quicker if you get some rest.
What’s the best treatment for flu?
There’s no single “best” treatment for flu, but there are many ways you can ease symptoms.
It’s very important to drink a lot of fluids to keep your body hydrated. This helps prevent another infection from setting in. Avoid drinks like coffee, tea, and colas with caffeine. They rob your system of fluids. As for eating, follow your appetite. If you’re not really hungry, try eating simple foods like white rice or broth.
What is the incubation period for the flu?
When you get infected with the flu virus, it multiplies quietly in body until you get symptoms of the disease and start excreting enough virus to give to someone else. That’s the incubation period. For the flu, it is about two to five days. So if you are exposed today, you probably won’t have any symptoms for three to five days. Then you have a little headache, maybe a few aches and pains and maybe a low fever. Then, the next day, you have a high fever and a runny nose.
How long are you contagious?
Most adults are contagious for about five to seven days. With young children, it’s longer. The youngest kids (1 to 2 year olds) can be contagious for 10-14 days. And they can also have diarrheal illness when they get the flu. They get more symptoms that we adults typically have.
Note: According to the CDC, people with lowered immune systems — such as people with AIDS or people taking drugs to prevent transplant rejection — can shed flu virus for weeks or months after infection.
How soon after coming in contact with the flu virus are you contagious?
According to the CDC, a person begins shedding virus a day before symptoms appear. This can occur as soon as one day after exposure.
How long does the virus live on the phone, desk, etc?
Maybe an hour. It depends on the moisture in the air and the temperature of the room.
Can you kill the virus with disinfectants?
Yes. Alcohol or anything that kills other germs would work.
If you come in contact with someone that has the flu, is it 100% certain that you’ll get the flu?
No. Not necessarily, but droplets that land on your face are very contagious. If a person has the flu, they should at least turn away from others when they cough or sneeze. If you find yourself on an elevator with someone who is coughing or sneezing, the best thing you can do is turn away.
SOURCES: Dennis Clements, MD, PhD, professor, contagious diseases and pediatrics, Duke University Medical Center; medical director of PDC Primary Care, Duke Clinic. CDC, “Prevention and Control of Influenza,” Morbidity and Mortality Weekly Report Recommendations and Reports, April 25, 2003; vol 52
CDC: Q&A: “Preventing the Flu.” CDC: “Q&A: Cold Vs. Flu.” William Schaffner, MD, chairman, preventive medicine, Vanderbilt University, Nashville, Tenn. Tracy Wimbush, MD, emergency room specialist, Massachusetts General Hospital, Boston. Douglas, R. Public Library of Science Medicine, June 2005; vol 2: pp 132-133. News release, Public Library of Science. University of Pennsylvania Office of Health Education: “Cold and Flu Remedies: Questions and Answers.” WebMD Medical Reference: “Answers About Home Remedies for Cold and Flu.” WebMD Feature: “Call in Sick or Go to Work?” WebMD Medical Reference: “When Should I See A Doctor for a Cold or the Flu?” WebMD Medical Reference: “12 Tips to Prevent Cold and Flu the ‘Natural’ Way.” WebMD Medical Reference provided in collaboration with The Cleveland Clinic: “Sinusitis.” WebMD Medical News: “Vitamin C May Not Fight the Common Cold.” WebMD Medical News: “Cure for the Common Cold - The Elusive Search.” WebMD Medical News: “How to Short-Circuit a Cold - Maybe.”
Caffeine Overload
August 10th, 2006From the late 70’s to the early 90’s, the amount of caffeinated drinks consumed by teenagers tripled. And it’s still rising. And experts are cautioning that there are some harmful effects from caffeine overload.
For the past few years, 18-year-old Pam Shelton says she’s been drinking about 10 caffeinated drinks a day. “I probably have three cups of coffee and the rest soda,” she says.
Terry Kleeblatt, also 18, figures he averages about eight a day. “I drink a lot of Diet Coke all day (and) coffee, lot of ice coffee, every day,” he says.
At 50 to 100 milligrams of caffeine per drink, both probably consume at least 500 milligrams of caffeine a day. “The safe recommended intake for caffeine for adults is between 200 and 300 milligrams a day,” says Rachel Brandeis with the American Dietetic Association.
Experts say caffeine has two effects that are particularly troubling for teenagers. First, it can interfere with a good nights sleep. “And teenagers, because they are growing so rapidly, actually have an increased demand for sleep,” says Brandeis.
Second, kids who drink a lot of caffeinated drinks are often short on calcium, in part because they usually drink less milk, but also because caffeine depletes calcium that’s already in the body. “This is a peak time in terms of growth, especially in terms of building bone density and bone mass. And increased levels of caffeine can in fact increase calcium excretion through urine,” says Brandeis.
Experts say if your teenager is having trouble sleeping or is irritable, it may be a red flag for parents to ask about caffeine intake. “Chances are your teenager may not realize how much caffeine is in a cup of coffee or one of those frozen drinks,” says Brandeis. “So always ask, and always offer alternative beverages at home - whether it’s 100 percent juice, whether it’s milk or dairy products - to make sure that, you know, your teen is getting enough calcium.”
Related Info
Caffeine can be found in everything from chocolate bars to over-the-counter analgesics, many cold remedies, and weight-loss pills.
Sufi priests made the first caffeinated drink out of coffee-bean husks, then used the liquid to fuel all-night religious ceremonies. Early Europeans witnessing these maniacal events dubbed the participants “whirling dervishes.”
While other favorite teen beverages such as soda pop and high-energy drinks also contain caffeine, ounce for ounce they can’t match the high level of caffeine in brewed coffee. Some link the popularity of frozen coffee drinks such as the Starbucks Frappuccino and Caribou Cooler to the current craze for caffeine among teens who begin with these milk shake-like beverages and soon move on to hot drinks, eventually graduating to espressos on their way to becoming coffee connoisseurs.
Caffeine isn’t a drug like amphetamines or cocaine because it doesn’t act on the areas of the brain related to reward, motivation and addiction. One can crave caffeine, but doesn’t absolutely need it. Caffeine is by far the most widely used psychoactive drug in the world, easily surpassing both alcohol and nicotine. A study of java-drinking trends by the National Coffee Association showed that, as of 2000, a record 79 percent of U.S. adults consumed coffee.
Caffeine’s molecular structure is very similar to that of adenosine, an inhibitory brain substance found in many animals, including humans. Animal studies show that adenosine could be somnolent, or sleep-inducing. When people need sleep, their adenosine levels are high, which seems to trigger the brain into wanting to shut down. The longer you’re awake, the more adenosine gradually accumulates in your brain. This surplus binds to specialized adenosine receptors, depressing nervous-system activity and making you groggy. Getting sufficient sleep clears the chemical from your system. An alternative to clearing adenosine: You can block it before it has a chance to make you sleepy. Caffeine does this by binding to adenosine receptors before the adenosine gets there.
• The coffee industry rakes in an estimated $18 billion per year.
• As a nation, we down 350 million cups of coffee a day
• The number of teens drinking coffee in restaurants or cafes has increased 12 percent this year and 15 percent in the previous year.
• Caffeine has no nutritional value, is not needed for any physiologic function and is commonly abused by the tired and stressed.
• Coffee can sometimes trigger gastrointestinal distress.
What Parents Need To Know
Caffeine is a drug. It can disrupt teenagers’ already erratic wake-sleep cycle, which can have harmful effects on short-term memory and learning ability and can lead to decreased productivity, negative mood, loss of behavioral control, depression and an increase in impulsiveness. A large caffeine intake can lead to increased heart rate and increased blood pressure in teenagers. Caffeine’s effects on teenagers can be greater than on adults because of teens’ varying tolerance levels and low body weight.
It’s important to understand caffeine causes physical dependence in its users, meaning users go through withdrawal symptoms, which can range from throbbing headaches to fatigue to irritability.
• Caffeine is a drug that affects mood, behavior and nervous system.
• Teens who drink coffee socially should drink decaf coffee or half and half to avoid the harmful effects of caffeine.
• Teens should consume no more than three caffeinated soda beverages or one super-caffeinated coffee beverage a day.
• For those hoping to ace a critical exam through a short-lived boost in IQ, the current evidence indicates that caffeine doesn’t make you smarter.
• Caffeine can have a dramatic effect on alertness but as you move to higher-order cognitive functioning, such as decision making, it has little impact.
• Know that caffeine comes in many forms. There’s a new caffeinated gum on the market: Jolt Caffeine Energy Gum. Two pieces are capable of leaching the same amount of caffeine as in a cup of coffee in just five minutes.
For more information visit:
http://members.aol.com/profchm/Soft.html
http://voice.paly.net/view_story.php?id=3551
Resources
Jolt Gum
MSN Diet and Fitness National Coffee Association
http://www.cmcsb.com/caffeine.htm
Cumberland Mountain Community Service Board
Top 10 Things You Can Do to Reduce Global Warming
July 9th, 20061) Reduce, Reuse, Recycle
Do your part to reduce waste by choosing reusable products instead of disposables. Buying products with minimal packaging (including the economy size when that makes sense for you) will help to reduce waste. And whenever you can, recycle: paper, plastic, newspaper, and aluminum cans. If there isn’t a recycling program at your work, school, or in your community, ask about starting one.
2) Insulate Your Home
Add extra insulation to your walls and attic, and install weather stripping or caulk around doors and windows. This step alone can reduce your home heating costs by more than 25 percent, by reducing the amount of energy you need to heat and cool your home.
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3) Be Thrifty with Heating and Cooling
Turn down the heat while you’re sleeping at night or away during the day, and aim for moderation with heating and cooling at all times. Try pulling on a sweater before rushing to the thermostat.
4) Leave the Car at Home Whenever You Can
Less driving means fewer emissions. And besides saving gasoline, walking and biking are great forms of exercise. Explore your community’s mass transit system, and check out options for carpooling to work or school.
5) Buy Energy-Efficient Products
When it’s time to buy a new car, choose one that gives you the best gas mileage. Home appliances now come in a range of energy-efficient models, and compact florescent bulbs are now designed to provide more natural-looking light while using far less energy than standard light bulbs.
6) Turn Down Your Appliances
Set your water heater at 120 degrees to save energy, and wrap it in an insulating blanket if it is more than 5 years old. Buy low-flow showerheads to save water. Wash your clothes in warm or cold water to reduce your use of hot water and the energy required to produce it. Use the energy-saving settings on your dishwasher and let the dishes air-dry.
7) Don’t Leave the Water Running
Remember to turn off the water when you’re not using it. For example, while brushing your teeth, shampooing the dog, or soaping up your car, turn off the water until you actually need it for rinsing. You’ll reduce your water bill and help to conserve a vital natural resource.
8) Get a Report Card from Your Utility Company
Many utility companies provide home energy audits to help consumers identify areas in their homes that may not be energy efficient. In addition, many utility companies offer rebate programs to help pay for the cost of energy-efficient upgrades.
9) Be an Informed Consumer
Learn more about environmental issues so that you can make wise choices for yourself and your family.
10) Encourage Others to Conserve
Share information about recycling and energy conservation with your friends, neighbors and co-workers, and take opportunities to encourage public officials to establish programs and policies that are good for the environment.
These 10 steps will take you a long way toward reducing your energy use and your monthly budget. And less energy use means less dependence on the fossil fuels that contribute to global warming.
By:From Larry West,
Your Guide to Environmental Issues.
For a FREE Newsletter. Sign Up Now! Go to:
http://environment.about.com/od/globalwarming/tp/globalwarmtips.htm
There are many more things you can do to help the environment. For more tips and information go to :
http://www.epa.gov/earthday/
Fitness Balls Make Exercise Fun and Effective!
June 9th, 2006If you haven’t experienced a workout using a Swiss ball, another name for a fitness ball, you don’t know what you’re missing.
There’s a reason it has become so popular and it’s not just a fad. The Swiss ball has been used for many years in physical therapy. It’s actually recommended by many physical therapists as a way to help you relieve back pain.
The effectiveness of the Swiss ball is due to the fact it’s round. That creates in-stability which in turns causes your body’s core muscles to come into play.
Listen, when you do a crunch on the floor, basically your upper abs muscles are working. When you do it on the Swiss ball, your core muscles which consist of all the muscles in your abs area, muscles in your back, your pelvic area and hips are working to help keep you on the ball.
You just did your crunch but since more muscles were brought into play, you actually increased the value of your exercise. The result is you can actually do fewer repetitions and get more benefit.
That’s just the beginning. There are so many exercises you can do on the Swiss ball that you’ll never get bored.
Try some pushups, not only with your feet on the ball and your arms on the floor, but with your feet on the floor and your hands on the ball. Spreading your feet apart gives you more stability and bringing them closer together makes the exercise tougher.
Do a few pushups with your feet close together and your hands on the ball and you won’t believe the effect! Your arms will scream for mercy!
You can also do some dumbbell training on the Swiss ball and, once again, since you are bringing those core muscles into play, you get a good body core workout as well.
It takes a little while to get used to the ball. You should begin by sitting on it and just getting a feel for it. Roll it back and forth. Side to side.
It’s not a bad idea to have someone with you when you first start working out on the ball to help you stay on. And definitely don’t begin using weights of any size until you are comfortable and have been exercising on the ball for some time.
I urge you to try including the Swiss ball into your exercise routine. You will see and feel a difference!
Brennan Howe is owner of several health information sites including http://backpain.freeinfosites.com
Massage Benefits Aggressive Adolescents
May 10th, 2006Aggressive adolescents who received massage therapy had lower anxiety, reported feeling less hostile, and were perceived by their parents as less aggressive, according to a recent study.
“Aggressive Adolescents Benefit From Massage Therapy” was conducted by Miguel Diego, Tiffany Field, Ph.D., Maria Hernandez-Reif, Ph.D., Jon Shaw, Eugenio Rothe, Daniel Castellanos and Linda Mesner.
Seventeen adolescents, ages 9 to 14, were recruited from a child and adolescent psychiatry outpatient clinic for the study. Aggression type (affective aggressive, predatory aggressive or mixed) was determined using the 10-item Aggression Questionnaire. Affective aggression is reactive, and is characterized by high levels of arousal and poor behavior control. Predatory aggression is goal-oriented, and is characterized by low arousal and planned behavior.
Subjects were stratified by age and aggression type and randomly assigned to either a massage-therapy group or a progressive muscle-relaxation group.
Participants in the massage-therapy group received two 20-minute chair massages per week for five weeks. The massage therapist, different each session, gave a standard massage with the adolescent fully clothed.
Participants in the relaxation-therapy group were instructed to tense and relax each of the major muscle groups in the back, arms, face and neck during 20-minute sessions that occurred twice a week for five weeks.
Assessments were made using the Overt Aggression Scale, completed by the parents to evaluate overall aggressive behavior; the Child Behavior Checklist, completed by the parents to measure behaviors associated with aggression and hostility; the hostility portion of the SCL-90R, a questionnaire completed by the subjects to assess distress experienced in the past week; and the State Anxiety Inventory for Children, designed to measure levels of anxiety.
Only the massage-therapy group showed a significant decrease in aggression on the Overt Aggression Scale, as well as a significant decrease in aggression scores on the Child Behavior Checklist. Again, it was the massage-therapy group alone that showed a significant decrease in hostility on the SCL-90R and a significant decrease in anxiety on the State Anxiety Inventory for Children.
“Anxiety has been associated with aggressive behavior and may influence the expression and modulation of aggressive behavior through its effects on social interactions,” state the study’s authors. “Participants receiving massage therapy reported feeling significantly less anxious after a 20-minute session on both the first and last days of treatment, but participants receiving progressive muscle relaxation did not.”
The authors recommend a larger study to explore the effects of massage on the specific types of aggression.
- Source: Touch Research Institute. Authors: Miguel Diego, Tiffany Field, Ph.D., Maria Hernandez-Reif, Ph.D., Jon Shaw, Eugenio Rothe, Daniel Castellanos and Linda Mesner. Originally published in ADOLESCENCE, Vol. 37, No. 147, fall 2002, pp. 598-607.
From MassageMagazine.com
Five Mindfulness Trainings
April 10th, 20065 Mindfulness Trainings
The First Mindfulness Training
Aware of the suffering caused by the destruction of life, I am committed to cultivating compassion and learning ways to protect the lives of people, animals, plants and minerals. I am determined not to kill, not to let others kill, and not to support any act of killing in the world, in my thinking, and in my way of life.
The Second Mindfulness Training
Aware of suffering caused by exploitation, social injustice, stealing and oppression, I am committed to cultivating loving kindness and learning ways to work for the well-being of people, animals, plants and minerals. I will practise generosity by sharing my time, energy and material resources with those who are in real need. I am determined not to steal and not to possess anything that should belong to others. I will respect the property of others, but I will prevent others from profiting from human suffering or the suffering of other species on Earth.
The Third Mindfulness Training
Aware of the suffering caused by sexual misconduct, I am committed to cultivating responsibility and learning ways to protect the safety and integrity of individuals, couples, families and society. I am determined not to engage in sexual relations without love and a long-term commitment. To preserve the happiness of myself and others, I am determined to respect my commitments and the commitments of others. I will do everything in my power to protect children from sexual abuse and to prevent couples and families from being broken by sexual misconduct.
The Fourth Mindfulness Training
Aware of the suffering caused by unmindful speech and the inability to listen to others, I am committed to cultivating loving speech and deep listening in order to bring joy and happiness to others and relieve others of their suffering. Knowing that words can create happiness or suffering, I am determined to speak truthfully, with words that inspire self-confidence, joy and hope. I will not spread news that I do not know to be certain and will not criticise or condemn things of which I am not sure. I will refrain from uttering words that can cause division or discord, or that can cause the family or the community to break. I am determined to make all efforts to reconcile and resolve all conflicts, however small.
The Fifth Mindfulness Training
Aware of the suffering caused by unmindful consumption, I am committed to cultivating good health, both physical and mental, for myself, my family and my society by practising mindful eating, drinking and consuming. I will ingest only items that preserve peace, well-being and joy in my body, in my consciousness and in the collective body and consciousness of my family and society. I am determined not to use alcohol or any other intoxicant or to ingest foods or other items that contain toxins, such as certain TV programmes, magazines, books, films and conversations. I am aware that to damage my body or my consciousness with these poisons is to betray my ancestors, my parents, my society and future generations. I will work to transform violence, fear, anger and confusion in myself and in society by practising a diet for myself and for society. I understand that a proper diet is crucial for self-transformation and for the transformation of society.
Home Security- Burglary Prevention Advice
March 5th, 2006by Chris E McGoey, CPP, CSP, CAM
Your home is your castle…or is it? Are you really safe once you get home and lock your door? In an open society your home should be the sanctuary for you and your family. Your home is the only environment where you have control over who can get close to you or your family. Protecting your home and family from criminal intrusion should be high on your list of priorities. See my web site on Family Security Tips (www.crimedoctor.com) for more information on protecting your family from harm.
Home Burglary
By far, the most common threat to our home is burglary. According to the FBI, a burglary occurs somewhere in the United States every 15.4 seconds. By definition, the crime of burglary is a non-confrontational property crime that occurs when we are not at home. However, becoming a burglary victim can leave a family feeling vulnerable and violated. To avoid becoming a burglary victim, it is important to first gain an understanding of who commits them and why.
The majority of home and apartment burglaries occur during the daytime when most people are away at work or school. The summer months of July and August have the most burglaries with February having the fewest crimes. Burglaries are committed most often by young males under 25 years of age looking for items that are small, expensive, and can easily be converted to cash. Favorite items are cash, jewelry, guns, watches, laptop computers, VCRs, video players, CDs and other small electronic devices are high on the list. Quick cash is needed for living expenses and drugs. Statistics tell us that 70% of the burglars use some amount force to enter a dwelling, but their preference is to gain easy access through an open door or window. Ordinary household tools like screwdrivers, channel-lock pliers, small pry bars, and small hammers are most often used by burglars. Burglars continue to flourish because police can only clear about 13% of all reported burglaries and rarely catch the thief in the act.
Although home burglaries may seem random in occurrence, they actually involve a selection process. The burglar’s selection process is simple. Choose an unoccupied home with the easiest access, the greatest amount of cover, and with the best escape routes. What follows is a list of suggestions to minimize your risk by making your home unattractive to potential burglars.
Doors and Locks
The first step is to “harden the target” or make your home more difficult to enter. Remember, the burglar will simply bypass your home if it requires too much effort or requires more skill and tools than they possess. Most burglars enter via the front, back, or garage doors. Experienced burglars know that the garage door is usually the weakest point of entry followed by the back door. The garage and back doors also provide the most cover. Burglars know to look inside your car for keys and other valuables so keep it locked, even when parked inside your garage. Use high quality Grade-1 or Grade-2 locks on exterior doors to resist twisting, prying, and lock-picking attempts. A quality deadbolt lock will have a beveled casing to inhibit the use of channel-lock pliers used to shear off lock cylinder pins. A quality door knob-in-lock set will have a ‘dead latch’ mechanism to prevent slipping the lock with a shim or credit card.
• Use a solid core or metal door for all entrance points
• Use a quality, heavy-duty, deadbolt lock with a one-inch throw bolt
• Use a quality, heavy-duty, knob-in-lock set with a dead-latch mechanism
• Use a heavy-duty, four-screw, strike plate with 3-inch screws to penetrate into a wooden door frame
• Use a wide-angle 160° peephole mounted no higher than 58 inches
The most common way used to force entry through a door with a wooden jamb is to simply kick it open. The weakest point is almost always the lock strike plate that holds the latch or lock bolt in place followed by a glass paneled door. The average door strike plate is secured only by the soft-wood doorjamb molding. These lightweight moldings are often tacked on to the door frame and can be torn away with a firm kick. Because of this construction flaw, it makes sense to upgrade to a four-screw, heavy-duty, high security strike plate. They are available in most quality hardware stores and home improvement centers and are definitely worth the extra expense. Install this heavy-duty strike plate using 3-inch wood screws to cut deep into the door frame stud. Use these longer screws in the knob lock strike plate as well and use at least one long screw in each door hinge. This one step alone will deter or prevent most through-the-door forced entries. You and your family will sleep safer in the future.
Sliding-Glass Patio Doors
Sliding glass doors are secured by latches not locks. They are vulnerable to being forced open from the outside because of these inherently defective latch mechanisms. This can be easily be prevented by inserting a wooden dowel or stick into the track thus preventing or limiting movement. Other blocking devices available are metal fold-down blocking devices called “charley bars” and various track-blockers that can be screwed down.
The blocking devices described above solve half the equation. Older sliding glass doors can be lifted up and off their track and thereby defeat the latch mechanism. To prevent lifting, you need to keep the door rollers in good condition and properly adjusted. You can also install anti-lift devices such as a pin that extends through both the sliding and fixed portion of the door. There are also numerous locking and blocking devices available in any good quality hardware store that will prevent a sliding door from being lifted or forced horizontally. Place highly visible decals on the glass door near the latch mechanism that indicates that an alarm system, a dog, or block watch/operation identification is in place. Burglars dislike alarm systems and definitely big barking dogs.
• Use a secondary blocking device on all sliding glass doors
• Keep the latch mechanism in good condition and properly adjusted
• Keep sliding door rollers in good condition and properly adjusted
• Use anti-lift devices such as through-the-door pins or upper track screws
• Use highly visible alarm decals, beware of dog decals or block watch decal
Windows
Windows are left unlocked and open at a much higher rate than doors. An open window, visible from the street or alley, may be the sole reason for your home to be selected by a burglar. Ground floor windows are more susceptible to break-ins for obvious reasons. Upper floor windows become attractive if they can be accessed from a stairway, tree, fence, or by climbing on balconies. Windows have latches, not locks and therefore should have secondary blocking devices to prevent sliding them open from the outside. Inexpensive wooden dowels and sticks work well for horizontal sliding windows and through-the-frame pins work well for vertical sliding windows. For ventilation, block the window open no more than six inches and make sure you can’t reach in from the outside and remove the blocking device or reach through and unlock the door.
In sleeping rooms, these window blocking devices should be capable of being removed easily from the inside to comply with fire codes. Like sliding glass doors, anti-lift devices are necessary for ground level and accessible aluminum windows that slide horizontally. The least expensive and easiest method is to install screws half-way into the upper track of the movable glass panel to prevent it from being lifted out in the closed position. As a deterrent, place highly visible decals on the glass door near the latch mechanism that indicates that an alarm system, a dog, or block watch/operation identification system is in place.
• Secure all accessible windows with secondary blocking devices
• Block accessible windows open no more than 6 inches for ventilation
• Make sure someone cannot reach through an open window and unlock the door
• Make sure someone cannot reach inside the window and remove the blocking device
• Use anti-lift devices to prevent window from being lifted out
• Use crime prevention or alarm decals on ground accessible windows
Be a Good Neighbor
Good neighbors should look out for each other. Get to know your neighbors on each side of your home and the three directly across the street. Invite them into your home, communicate often, and establish trust. Good neighbors will watch out for your home or apartment when you are away, if you ask them. They can report suspicious activity to the police or to you while you are away. Between them, good neighbors can see to it that normal services continue in your absence by allowing vendors to mow your lawn or remove snow. Good neighbors can pick up your mail, newspapers, handbills, and can inspect the outside or inside of your home periodically to see that all is well. Good neighbors will occasionally park in your driveway to give the appearance of occupancy while you are on vacation.
Allowing a neighbor to have a key solves the problem of hiding a key outside the door. Experienced burglars know to look for hidden keys in planter boxes, under doormats, and above the ledge. Requiring a service vendor to see your neighbor to retrieve and return your house key will send the message that someone is watching. This neighborhood watch technique sets up what is called ‘territoriality’ which means that your neighbors will take ownership and responsibility for what occurs in your mini-neighborhood. This concept works in both single family homes communities and on apartment properties. This practice helps deter burglaries and other crimes in a big way. Of course for this to work, you must reciprocate and offer the same services.
• Get to know all your adjacent neighbors
• Invite them into your home and establish trust
• Agree to watch out for each other’s home
• Do small tasks for each other to improve territoriality
• While on vacation, pick up newspapers, and flyers
• Offer to park your car in their driveway
• Return the favor and communicate often
Lighting
Interior lighting is necessary to show signs of life and activity inside a residence at night. A darken home night-after-night sends the message to burglars that you are away on a trip. Light timers are inexpensive and can be found everywhere. They should be used on a daily basis, not just when you’re away. In this way you set up a routine that your neighbors can observe and will allow them to become suspicious when your normally lighted home becomes dark. Typically, you want to use light-timers near the front and back windows with the curtains drawn. The pattern of them clicking on and off should simulate actual occupancy. It’s also comforting not to have to enter a dark residence. The same light timers can be used to turn on radios or television sets to further enhance the illusion of occupancy.
Exterior lighting is also very important. It becomes critical if you must park in a common area parking lot or underground garage and need to walk to your front door. The purpose of good lighting is to allow you to see if a threat or suspicious person is lurking in your path. If you can see a potential threat in advance then you at least have the choice and chance to avoid it. Exterior lighting needs to bright enough for you to see 100 feet and it helps if you can identify colors. Good lighting is definitely a deterrent to criminals because they don’t want to be seen or identified.
Another important area to be well-lighted is the perimeter of your home or apartment especially at the entryway. Exterior lighting on the front of a property should always be on a timer to establish a routine and appearance of occupancy at all times. Common area lighting on apartment properties should also be on a timer or photo-cell to turn on at dusk and turn off at dawn. The practice of leaving the garage or porch lights turned on all day on a single family home is a dead giveaway that you are out of town. Exterior lighting at the rear of a home or apartment are usually on a switch because of the proximity to the sleeping rooms. The resident can choose to leave these lights on or off. Security lights with infra-red motion sensors are relatively inexpensive and can easily replace an exterior porch light or side door light on single family homes. The heat-motion sensor can be adjusted to detect body heat and can be programmed to reset after one minute. These security lights are highly recommended for single family homes.
• Use interior light timers to establish a pattern of occupancy
• Exterior lighting should allow 100 foot visibility
• Use good lighting along the pathway and at your door
• Use light timers or photo-cells to turn on/off lights automatically
• Use infra-red motion sensor lights on the rear of single family homes
Alarm Systems
Alarm systems definitely have a place in a home security plan and are effective, if used properly. The reason why alarms systems deter burglaries is because they increase the potential and fear of being caught and arrested by the police. The deterrent value comes from the alarm company lawn sign and from the alarm decals on the windows. Home and apartment burglars will usually bypass a property with visible alarm signs and will go to another property without such a sign. Some people, with alarm systems, feel that these signs and decals are unsightly and will not display them. The risk here is that an uninformed burglar might break a window or door and grab a few quick items before the police can respond. Also, don’t write your alarm passcode on or near the alarm keypad.
Alarm systems need to be properly installed and maintained. Alarms systems can monitor for fire as well as burglary for the same price. All systems should have an audible horn or bell to be effective in case someone does break in. However, these audible alarms should be programmed to reset automatically after one or two minutes. The criminal got the message and will be long gone but your neighbors will have to listen to the alarm bell, sometimes for hours, until it is shut off. If you use a central station to monitor your alarm, make sure your response call list is up to date. Home alarms, like car alarms, are generally ignored except for a brief glance. However, if you have established and nurtured your neighborhood watch buddy system, you will experience a genuine concern by your neighbor. It is not unusual to have a neighbor wait for the police, allow them inside for an inspection, and secure the residence. A good neighbor can also call the glass company or locksmith to repair any damage, if pre-authorized by you.
The greatest barrier getting to this level of neighborhood participation is taking the first step. You can get help by calling your local crime prevention unit at the police department. Most police departments in large cities have neighborhood watch coordinators to help you set this up. You should invite your adjacent neighbors over to your home for coffee and begin the information exchange. You’ll be amazed how the process runs on automatic from there.
• Alarm systems are effective deterrents with visible signage
• Alarm systems to be properly installed, programmed, and maintained
• Alarm systems need to have an audible horn or bell to be effective
• Make sure your alarm response call list is up to date
• Instruct your neighbor how to respond to an alarm bell
Home Safes
Since the prices of good home safes are falling, having a safe in your home is a wise investment. Home safes are designed to keep the smash and grab burglar, nosey kids, dishonest babysitter or housekeeper from gaining access to important documents and personal property. Home safes need to be anchored into the floor or permanent shelving.
• Use the safe everyday so it becomes routine
• Protect the safe code and change it occasionally
• Install it away from the master bedroom or closet
Operation Identification
This is a program supported by most police agencies. They recommend that you engrave your drivers’ license, not your social security number, on televisions, stereos, computers, and small electronic appliances. They suggest this so they can identify and locate you if your stolen items are recovered. I suggest that you go way beyond this step
I recommend that you photograph your valuables in their locations around your home and make a list of the make, model, and serial numbers. This is very important for proof when filing insurance claims. You should keep this list in a safety deposit box or with a relative for safe keeping. Keep receipts of the larger items in case you need to prove the value of the items for insurance purposes. Beyond that, I recommend that you photocopy important documents and the contents of your wallet. You will be thankful that you took these steps in case your home is ever destroyed by fire or flood, is ransacked, or if your wallet is lost or stolen.
• Identify your valuables by engraving your drivers’ license number
• Photograph and record the serial numbers of all valuables
• Photocopy the contents of your wallet and other documents
• Store the copies in a safe deposit box or with a relative
The History of New Year’s Resolutions
January 6th, 2006With two faces, Janus could look back on past events and forward to the future. Janus became the ancient symbol for resolutions and many Romans looked for forgiveness from their enemies and also exchanged gifts before the beginning of each year.
The New Year has not always begun on January 1, and it doesn’t begin on that date everywhere today. It begins on that date only for cultures that use a 365-day solar calendar. January 1 became the beginning of the New Year in 46 B.C., when Julius Caesar developed a calendar that would more accurately reflect the seasons than previous calendars had.
The Romans named the first month of the year after Janus, the god of beginnings and the guardian of doors and entrances. He was always depicted with two faces, one on the front of his head and one on the back. Thus he could look backward and forward at the same time. At midnight on December 31, the Romans imagined Janus looking back at the old year and forward to the new. The Romans began a tradition of exchanging gifts on New Year’s Eve by giving one another branches from sacred trees for good fortune. Later, nuts or coins imprinted with the god Janus became more common New Year’s gifts.
In the Middle Ages, Christians changed New Year’s Day to December 25, the birth of Jesus. Then they changed it to March 25, a holiday called the Annunciation. In the sixteenth century, Pope Gregory XIII revised the Julian calendar, and the celebration of the New Year was returned to January 1.
The Julian and Gregorian calendars are solar calendars. Some cultures have lunar calendars, however. A year in a lunar calendar is less than 365 days because the months are based on the phases of the moon. The Chinese use a lunar calendar. Their new year begins at the time of the first full moon (over the Far East) after the sun enters Aquarius- sometime between January 19 and February 21.
Although the date for New Year’s Day is not the same in every culture, it is always a time for celebration and for customs to ensure good luck in the coming year.
Ancient New Years
The celebration of the New Year is the oldest of all holidays. It was first observed in ancient Babylon about 4000 years ago. In the years around 2000 BC, Babylonians celebrated the beginning of a new year on what is now March 23, although they themselves had no written calendar.
Late March actually is a logical choice for the beginning of a new year. It is the time of year that spring begins and new crops are planted. January 1, on the other hand, has no astronomical nor agricultural significance. It is purely arbitrary.
The Babylonian New Year celebration lasted for eleven days. Each day had its own particular mode of celebration, but it is safe to say that modern New Year’s Eve festivities pale in comparison.
The Romans continued to observe the New Year on March 25, but their calendar was continually tampered with by various emperors so that the calendar soon became out of synchronization with the sun. In order to set the calendar right, the Roman senate, in 153 BC, declared January 1 to be the beginning of the New Year. But tampering continued until Julius Caesar, in 46 BC, established what has come to be known as the Julian Calendar. It again established January 1 as the New Year. But in order to synchronize the calendar with the sun, Caesar had to let the previous year drag on for 445 days.
Global Good Luck Traditions
With New Year’s upon us, here’s a look at some of the good luck rituals from around the world. They are believed to bring good fortune and prosperity in the coming year.
AUSTRIA - The suckling pig is the symbol for good luck for the new year. It’s served on a table decorated with tiny edible pigs. Dessert often consists of green peppermint ice cream in the shape of a four-leaf clover.
ENGLAND - The British place their fortunes for the coming year in the hands of their first guest. They believe the first visitor of each year should be male and bearing gifts. Traditional gifts are coal for the fire, a loaf for the table and a drink for the master. For good luck, the guest should enter through the front door and leave through the back. Guests who are empty-handed or unwanted are not allowed to enter first.
WALES - At the first toll of midnight, the back door is opened and then shut to release the old year and lock out all of its bad luck. Then at the twelfth stroke of the clock, the front door is opened and the New Year is welcomed with all of its luck.
HAITI - In Haiti, New Year’s Day is a sign of the year to come. Haitians wear new clothing and exchange gifts in the hope that it will bode well for the new year.
SICILY - An old Sicilian tradition says good luck will come to those who eat lasagna on New Year’s Day, but woe if you dine on macaroni, for any other noodle will bring bad luck.
SPAIN - In Spain, when the clock strikes midnight, the Spanish eat 12 grapes, one with every toll, to bring good luck for the 12 months ahead.
PERU - The Peruvian New Year’s custom is a spin on the Spanish tradition of eating 12 grapes at the turn of the year. But in Peru, a 13th grape must be eaten to assure good luck.
GREECE - A special New Year’s bread is baked with a coin buried in the dough. The first slice is for the Christ child, the second for the father of the household and the third slice is for the house. If the third slice holds the coin, spring will come early that year.
JAPAN - The Japanese decorate their homes in tribute to lucky gods. One tradition, kadomatsu, consists of a pine branch symbolizing longevity, a bamboo stalk symbolizing prosperity, and a plum blossom showing nobility.
CHINA - For the Chinese New Year, every front door is adorned with a fresh coat of red paint, red being a symbol of good luck and happiness. Although the whole family prepares a feast for the New Year, all knives are put away for 24 hours to keep anyone from cutting themselves, which is thought to cut the family’s good luck for the next year.
UNITED STATES - The kiss shared at the stroke of midnight in the United States is derived from masked balls that have been common throughout history. As tradition has it, the masks symbolize evil spirits from the old year and the kiss is the purification into the new year.
NORWAY - Norwegians make rice pudding at New Year’s and hide one whole almond within. Guaranteed wealth goes to the person whose serving holds the lucky almond.
Chinese New Year
Except for a very few number of people who can keep track of when the Chinese New Year should be, the majority of the Chinese today have to rely on a typical Chinese calendar to tell it. Therefore, you cannot talk of the Chinese New Year without mentioning the Chinese calendar at first.
A Chinese calendar consists of both the Gregorian and lunar-solar systems, with the latter dividing a year into twelve month, each of which is in turn equally divided into thirty- nine and a half days. The well-coordinated dual system calendar reflects the Chinese ingenuity.
There is also a system that marks the years in a twelve-year cycle, naming each of them after an animal such as Rat, Ox, Tiger, Hare, Dragon, Snake, Horse, Sheep, Monkey, Rooster, Dog and Boar. People born in a particular year are believed to share some of the personalities of that particular animal.
Top 10 Most Common New Year Resolutions
1. Lose weight
2. Stop smoking
3. Stick to a budget
4. Save or earn more money
5. Find a better job
6. Become more organized
7. Exercise more
8. Be more patient at work/with others
9. Eat better
10. Become a better person
Auld Lang Syne
The song, “Auld Lang Syne,” is sung at the stroke of midnight in almost every English- speaking country in the world to bring in the New Year. In spite of the popularity of ‘Auld Lang Syne’, it has aptly been described as the song that nobody knows. Even in Scotland, hardly a gathering sings it correctly, without some members of the party butchering the words.
Written by Robert Burns in 1741, it was first published in 1796 after Burns’ death. “Auld Lang Syne” literally means “old long ago,” or simply, “the good old days.”
Auld Lang Syne by Robert Burns
Should auld acquaintance be forgot,
and never brought to mind?
Should auld acquaintance be forgot
and days of auld lang syne?
For auld lang syne, my dear,
For auld lang syne,
We’ll take a cup o’ kindness yet
For auld lang syne
We twa hae run aboot the braes
And pou’d the gowans fine;
we’ve wander’d mony a weary foot
Sin’ auld lang syne
We two hae paidled i’ the burn,
Frae mornin’ sun till dine;
But seas between us braid hae roar’d
Sin’ auld lang syne
And here’s a hand, my trusty friend,
And gie’s a hand o’ thine;
We’ll take a cup o’ kindness yet
For auld lang syne
Should auld acquaintance be forgot,
and never brought to mind?
Should auld acquaintance be forgot
and days of auld lang syne?
For auld lang syne, my dear,
For auld lang syne,
We’ll take a cup o’ kindness yet
For auld lang syne
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