Monthly Archives: May 2013

Do you have Low Energy?

LOW-ENERGY-WOMEN

Many of my Denver City Rolfing clients come into my office asking if Rolfing can help re-energize them. The answer is yes, when we align our bodies, our vitality can increase dramatically.

Take a tip from the ancient Mayans and Aztecs and add Chia Seeds to your diet.

Discover-Chia

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Thousands of years ago, chia seed was a staple in the diets of ancient Mayans and Aztecs. The word chia is derived from the Mayan language, meaning “strength,” and Aztec warriors relied on chia seed to boost energy and increase stamina. Today this tiny seed is a favorite of athletes, especially distance runners, who tout it as an endurance enhancing superfood.

Chia seed contains a wealth of fiber—5 grams in just one tablespoon. It is the fiber in chia that causes chia seed to swell when combined with water, creating chia gel. Whether you eat chia gel or just the raw seeds, the hydrophilic action of chia seed will keep you full longer than many other seeds. Amazingly, chia gel can also be used as a substitute for eggs in many baked goods. Use a proportion of 1 to 6 ratio of Chia Seeds to Water to make chia gel. Use approximately one tablespoon of chia gel to replace one large egg in your baked goods.

The mild, nutty flavor of chia seed goes well with both sweet and savory dishes. Use chia seed in puddings and smoothies, sprinkle on top of porridge and salads, and add to baked goods in place of flaxseed meal or poppy seeds. Try our recipe for chia fresca, a refreshing drink perfect for a hot summer day in place of lemonade or use it as pre- or post-workout fuel. Looking for a fool-proof way to get chia into your diet? Make our blueberry refrigerator jam! The gelling nature of chia makes it an ideal (and nutritious) substitute for pectin in jam. No matter the dish, you can increase the nutritional value of any meal with a sprinkle of chia seed.

Lemon Chia Fresca
This refreshing spritzer is a bubbly adaptation of a traditional Mexican beverage.

1 Tbsp Chia Seed
1/2 cup Water
juice of 1 Lemon
1/2 cup Sugar
32 fl oz Club Soda

Lemon wedges, to garnish

Combine chia seed and water in a bowl. Refrigerate overnight. Combine lemon juice and sugar in a saucepan and head just until granules dissolve. Remove from heat and let cool completely.
Fill 4 tall glasses with ice. Divide chia seed and lemon syrup evenly between the glasses. Top with club soda. Garnish with lemon wedges.
Makes 4 servings.

For more information on the benefits of Rolfing and diet, visit the Denver City Rolfing website.

 

 

 

‘Superfoods’ Everyone Needs

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In order for our bodies to be free from pain, we all need to eat a diet rich in fresh nutritious foods, especially “Super Foods”.  When seeing clients in my Denver City Rolfing practice, we always talk about lifestyle and diet. Our bodies can’t take of us if we don’t take care of ourselves.  Eating the right foods and make a tremendous difference in how we think and feel in our bodies.

Enjoy this excellent article by Susan Seliger on the Top “Super Foods” we all should be eating.

superfoods

Imagine a superfood — not a drug — powerful enough to help you lower yourcholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood. Did we mention that there are no side effects? You’d surely stock up on a lifetime supply. Guess what? These life-altering superfoods are available right now in your local supermarket.

“The effect that diet can have on how you feel today and in the future is astounding,” says nutritionist Elizabeth Somer, author of Nutritionfor aHealthyPregnancyFood & Mood, and The Essential Guide to Vitamins and Minerals.

“Even people who are healthy can make a few tweaks and the impact will be amazing,” Somer says. “I’d say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer,hypertension can all be impacted.”

You don’t need specific foods for specific ailments. A healthy diet incorporating a variety of the following superfoods will help you maintain your weight, fight disease, and live longer. One thing they all have in common: “Every superfood is going to be a ‘real’ (unprocessed) food,” Somer points out. “You don’t find fortified potato chips in the superfood category.”

 Top Superfoods Offering Super Health Protection

  • Beans
  • Blueberries
  • Broccoli
  • Oats
  • Oranges
  • Pumpkin
  • Salmon
  • Soy
  • Spinach
  • Tea (green or black)
  • Tomatoes
  • Turkey
  • Walnuts
  • Yogurt

Blueberries — Antioxidant Superfood

Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

“Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits,” says Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann’s 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality. When selecting berries, note that the darker they are, the more anti-oxidants they have. “I tell everyone to have a serving (about 1/2 cup) every day,” Dr. Kulze says. “Frozen are just as good as fresh.” Be sure to include lots of other fruits and vegetables in your diet as well. Remember too that, in general, the more color they have, the more antioxidants.

Omega 3-Rich Fish — Superfoods for the Heart, Joints, and Memory

“We know that the omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer’s,” Somer says. “There is some evidence to show that it reduces depression as well.”

Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel. Aim for two-to-three servings a week. Other forms of omega 3s are available in fortified eggs, flax seed, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol.

Soy — Superfood to Lower Cholesterol

A study reported in The Journal of the American Medical Association (2003) showed that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as statins, the most widely prescribed cholesterol medicine. “Look for tofu, soy milk, or edamame — not soy powder,” says Somer. In other words, soy sauce won’t do the trick. One caveat: If you have a family history of breast cancer it is not recommended that you eat extra soy.

Fiber — Superfood Aids Weight Loss and Checks Cholesterol

A diet high in fiber will help you maintain healthy cholesterol and blood sugar levels. As a bonus, because fiber helps you feel full longer, it’s a great tool in weight management. Whole grains, beans, fruit, and vegetables are all good sources. Try throwing some beans in your salad, recommends Kulze. “Fresh, frozen, or dried are the best. You can use canned, but they tend to be higher in sodium,” Kulze warns.

Tea — Superfood for Lowering Cholesterol and Inhibiting Cancer

“The overall antioxidant power of black tea is the same as green tea,” says Kulze, “but green tea does have ECGC, a powerful antioxidant that we really do think is quite special.” A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn’t. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells. For a double health whammy, replace sugary sodas with tea.

Calcium

OK, OK, you know the drill: Calcium helps build strong bones and prevents osteoporosis. Look for it in dairy products or supplements. Added bonus: Some studies show that calcium helps with weight loss. Here are the calcium levels recommended for adults by the USDA:

  • Age 9 to 18 — 1,300 mg
  • Age 19 to 50 — 1,000 mg
  • Age 51 and over — 1,200 mg

And Finally, the Yummiest Superfood Yet … Dark Chocolate

New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure. Kulze recommends that you look for chocolate with 60% or higher cocoa content; the darker, the better. In addition, the darker it is, the lower the fat and sugar content. Now that’s our kind of health food!

For more information, click here to visit the Denver City Rolfing webpage.

Make the Offering

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Many of my Denver City Rolfing clients ask me about the emotional and spiritual benefits of Rolfing.  What I tell them is that everyone experiences the work in their own way.  Some people have profound emotional changes that their bodies have been waiting years to release. And this can often lead to a richer connection with spirit. Many are inspired to transform their lives by opening self and giving to others.

I hope you enjoy this article by Rick Hanson, Ph.D on his experience with Rolfing and the change to his body and soul.

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What could you offer?
The Practice:
Make the offering.
Why?

One of the strangest and most meaningful experiences of my life occurred when I going through Rolfing (10 brilliant sessions of deep-tissue bodywork) in my early 20s. The fifth session works on the stomach area, and I was anticipating (= dreading) the release of buried sadness. Instead, there was a dam burst of love, which poured out of me during the session and afterward. I realized it was love, not sadness, that I had bottled up in childhood — and what I now needed to give and express.

We can hold back our contributions to the world, including love, just as much as we can muzzle or repress sorrow or anger. But contribution needs to flow; it stagnates and gets stinky if it doesn’t. Thwarted contribution is the source of much unhappiness. For example, the wound of loneliness and heartache is about not having others to give to as much as not having others to get from. And one of the major issues with adolescence in technological cultures is that there are few opportunities for teenagers to make a real difference, to matter and feel a sense of earned worth.

Now, “contribution” covers a lot of ground. It includes big things like raising a child, inventing the paperclip, or composing a symphony. But mainly it’s a matter of many little things. You give or receive hundreds of small offerings each day, such as doing the dishes, treating customers with respect, picking up a gum wrapper, encouraging a friend, having good intentions, or staying open to feedback. You contribute with thought, word, and deed, and both by what you do and by what you restrain yourself from doing.

In addition to the offerings you already make, you may sense other things inside that want to be offered. Can you open to these and let them flow? It does not matter how large or small they are. As Nkosi Johnson — a South African boy born with HIV who became a national voice for children with AIDS before dying at about age 12 — once said: “Do all you can, with what you have, in the time you have, in the place where you are.”

How?

Appreciate some of the things you already contribute through thought, word, and deed. Let yourself feel good about this.

Moving through your day, try considering your contributions as offerings – particularly the little things that are easy to overlook, such as the laundry, courteous driving, or saying thanks. When you relate to everyday actions as offerings, you feel an intimacy with the world, more kindness, perhaps even something sacred.

Also try on a sense of being unattached to the results of your offerings. Sure, it’s OK to hope for the best. But if you get fixed on some outcome, it’s a setup for pressure and disappointment. I got a good lesson about this from my friend David, who was becoming a priest in an urban zen center and preparing for his first public talk. I asked David if it bothered him to work hard to present something precious to people who might not value it. He looked at me like he could not understand my question. Then he made a gesture with both hands as if he were setting something at my feet, saying: “My part is to give the talk as best I can. Whatever they pick up is up to them. I hope it’s helpful, but that’s out of my hands.”

It’s alright to make offerings from enlightened self-interest. When you give, you receive. Which helps you keep giving. To be benevolent to others, you must be benevolent to yourself.

Also listen to your heart for additional offerings calling to be expressed. Maybe it’s the offering of never speaking out of anger, or really starting that novel, or determining to give love each day. It could even be an offering to your future self — the being above all others you have the greatest power over, and thus the highest duty to — such as regular exercise or taking steps toward a better job.

Help yourself sustain this practice by feeling good about your contributions, regarding actions as offerings, staying focused on a key new offering, and holding self-criticism at bay. As Leonard Cohen sings:

“Ring the bells that still can ring
Forget your perfect offering
There is a crack in everything
That’s how the light gets in
That’s how the light gets in”

For for information, click here to visit Denver City Rolfing.

 

Improve your Golf Scores!

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For golfers, both professional and recreational, flexibility is one to the keys to maximizing your potential.  Golf puts unique demands on the body.  The coil/uncoil of the swing makes spine and hip flexibility essential to success. A series of Rolfing sessions is ideal for golfers. Referred to by many as “accelerated yoga”; Rolfing is perhaps the quickest way to add flexibility to the spine and hips. Many on my Denver City Rolfing clients report improved performance in their Golf game.  If you want to impress your friends and take a few strokes off your score, consider the Rolfing 10-Session Series.

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The problem for most Golfers, Including Professionals Golfers, is NOT their form, mindset, physical fitness training, equipment, Golf Pro’s Instruction, or any lack of Chiropractic, Massage, Physical Therapy that is keeping them from attaining their Golfing Goals.

Rather, the problem is specifically in their myo fascial – Connective Tissues. If your body isn’t doing what you want it to, there is a 99% chance, that your fascia is twisted, knotted, shortened, imbalanced, has adhesions, and is unorganized! The most valuable “piece of equipment” any Golfer can have, is his or her body.

Only by getting your body’s three dimensional network of fascia/connective tissue balanced, untwisted, unknotted, lengthened and organized, can the Golfer really gain new achievements. This can only be done, by Structurally Integrating / Rolfing the body!

As you know, Golf is an asymmetrical sport where repetitive motion is involved and even the Professionals are subject to a range of injuries and limitations. Wouldn’t it be great to have a smoother, fuller swing and more muscle extension in your body? How about better balance on your feet as you are setting up and improved flexibility for better follow through?

For more information click here to visit Denver City Rolfing.