Weight loss tips

Contributed by Lora Vance, LMT

Losing weight is so hard, because the body tries to hold onto it. If you cut down too many calories, your body will go into "starvation mode" and turn everything you eat into fat.

I've lost 27 pounds over the past year. I've cut my portions down- it took a while to get used to eating smaller portions. When you go out to eat, get a "to go" box right away and cut everything in half, to take home for lunch the next day.

I also have had a lot of success on a low fat diet. Stick between 20-30% fat in your diet. The weight does not fall off like it's "melting" but it does come off. You want to lose around 4 or 5 pounds a month. Come on! It didn't get there overnight, it shouldn't come off that fast. This creates the "yo-yo" diet effect and your body will gain the weight back AND THEN SOME, when you go off it.

I was on the Eat More/Weigh Less diet for a while, but it's based on a 10% fat diet. That is really low. It can end up raising your triglycerides and the Doc told me THAT low is not good. We do need fats in our diet to have our body working properly.

Sweets- arrgghh... Limit yourself in how much you eat. Eat with awareness. Pay attention when you are eating. Chew food thoroughly. It takes 7 seconds for food to travel to your stomach. Count to 7 between bites. If you want a piece of chocolate, get a good, rich chocolate in a bite size portion. Take one piece, smell it, place it in your mouth and let it melt. Really pay attention to it. Meditate on the flavor and tell yourself one piece is enough. Amazingly, it is. This works for any "sweet" or "salty" cravings.Another great tip- take a few drops of Oil of Oregano (available at any health food store) every day for ten days with a big glass of water to help curb your sweet tooth.

Stop buying anything with High Fructose Corn Syrup. It's evil! It turns to fat faster than table sugar and it's in EVERYTHING!!! Even bread. READ THE LABELS! You'll be doing this anyway to watch for your fat content. Fruit is always the best. Carrots are also high in natural sugars and provide a great "crunch factor". It helps the munchies.

Also, the more "whole" the food is, the longer it will last in your system. Dense, whole grain breads take much longer to digest than white bread. Go for whole wheat bread and take it even further by getting 9 or 12 grain breads. It does take a little getting used to, if you are not already doing this. Carbs are not the enemy! Carbs in excess are, but then, anything in excess is going to be! It's choosing the right kind of carbs that will help you. Look for information on Low Glycemic Index. http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html This will help you start.

Lots of water!!! It helps to make you feel full. Many times we feel hungry when our body is actually becoming dehydrated. Drink some water first if you think you shouldn't be hungry so soon. The guide for how much water to drink is to take your weight, divide it in half. That is how many ounces you should be drinking per day- minimum. Herbal tea will help too. Warm tea will soothe your stomach.

Eat a few healthy snacks between meals. Apples with peanut butter or cheese. Carrots. Celery. Low fat yogurt.

Cut back on any soda- even diet soda. The artificial sweeteners and caffeine can make you feel hungry. If you drink a lot of caffeine, cut back a little at a time to avoid any withdrawals. You don't have to stop completely, of course, just cut it back to one or two cups a day. Try to drink coffee black, rather than with sugar and milk, to save calories.

Exercise. You do not have to get out and run a marathon! However, walking at a "fat burn" pace of about 3 or 4 miles per hour is really good. The elliptical machine will help to tone legs, buns and abdomen. Cycling and hiking are great outdoor activities when the weather is nice. Yoga is amazing, too. My husband works with a guy that has lost 51 pounds over the past 2 years just watching his portions and doing yoga. It's also soooo good for stress!

Think positively. It's not always easy. You are doing something not only to help you look and feel better, but it will boost your health and help you live longer. Remember, the extra weight didn't get there overnight. If you lose the weight too quickly, your body will try to put the weight back on. You will need to work at keeping the weight off for a year before your body thinks this is your normal weight. At that point, you will find it easier and easier to keep if off.

I have found that it helps to tell myself "It feels so good to weigh 160!" (I'm currently at 164, but don't tell my body that. It is a 5 pound goal each time. This is much less intimidating than losing 30 pounds!) Five at a time, baby! Five at a time.

Watch your calories- you don't have to be a hawk about it. That is no fun, but you will learn fast by doing a little. Here is an excellent place to find out what's best for you and your age and your height. http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

Another wonderful site for counting calories and tracking calories burned through exercise: www.calorieconnect.com

In summary...

• Smaller portions

• Low-Fat Diet (20-30%)

• NO MORE High Fructose Corn Syrup

• Eat with Awareness

• Low Glycemic Index

• Plenty of Water

• Healthy snacks between meals

• Exercise

• Think Positively

You may know a lot of this already, but sometimes it's good to hear it again! Set a goal of implementing one tip per week. Then get ready to meet the healthier, slimmer you!

A Hawaiian vacation for under $300?

How do you get to Hawaii for under $300 this summer? With a Hawaiian spa vacation at The Massage & Esthetics Studio! Close your eyes and imagine yourself at a beachfront resort. Ocean sounds play softly in the background as your therapist relaxes away every ounce of tension. Exfoliate and hydrate your back with a dry brushing and sea clay mask, while your feet are pampered with a coconut cream scrub and massage. Finally, a customized facial with a Papaya enzyme and Seaweed mask will leave you with a glow and a sense of calm only a vacation can bring! 2 ½ hours $270

The Massage & Esthetics Studio
480-874-8000
www.TheMassageStudio.com

Tips for Enjoying Your Massage

The following article was written by Anitra Brown on About.com. One of our therapists, Lora Vance discovered it and thought it had so much great info, she wanted to pass it along!

A massage is supposed to be a soothing, relaxing experience. So why do so many people arrive at 1:30 for a 1:30 massage? You should be in your robe already! And if you arrive late, in a frenzied state, you might as well have not come. Get there early is the most important tip for enjoying your massage. But there are plenty more. (Hint -- don't eat a big sausage sub right before you get there, and be sure to speak up if you don't like the pressure.

Here are some tips adapted from the American Massage Therapy Association to help you enjoy your massage.

* Be receptive. Don't eat just before a massage session.

* Be on time. If you arrive in a frenzied, rushed state, it will take longer to relax.

* If you don't want to remove all your clothing, discuss it with the therapist.

Wear what you will be comfortable in that will allow the therapist to work on the areas of your body that need it.

* Good communication is very important. Before the session, give accurate health information and let the massage therapist know what you want from the massage. During the massage session, Speak up if you have any feedback on the amount of pressure, speed of movement, room temperature, music volume, or lighting.

* Some people like to talk during a massage session, while others remain silent. In general you should do whatever you feel like, and the massage therapist will follow your lead.

* Breathing helps to facilitate relaxation. People often stop breathing when they feel anxious or a sensitive area is massaged. If you realize this is happening, remind yourself to breath.

* Try not to tighten up during the massage. Let your massage therapist know if this is happening. They may need to adjust the massage technique being used. They may also be able to help you relax the affected area.

* If you find your thoughts are racing during the massage, one way to be more "body-centered" and to quiet the mind is to follow the hands of the massage therapist and focus on how the touch feels.

* If anything happens during the massage that you dislike or seems improper, you have the right to ask the massage therapist to stop. If necessary, you also have the right to end the session.

* If you are dizzy or light headed after the massage, do not get off the table too fast.

* Drink extra water after a massage.

* Allow for some open, quiet time after your massage session if possible. Sometimes one needs a little time to integrate or absorb the results of the massage session or needs some "re-entry" time.

Remember, massage has its greatest benefits over time. The therapeutic effects of massage are cumulative, so the more often a person gets a massage, the better he or she will feel and the more quickly one’s body will respond. If you are getting massage to address chronic muscular tension or recovery from a soft tissue injury, more than one session is usually needed, so be prepared to schedule several sessions.

The Massage & Esthetics Studio

www.TheMassageStudio.com

480-874-8000

Calcium... for your muscles?

Everyone knows calcium is essential for strong bones. But did you know calcium is also an essential component in muscle function?


Muscles function using four key minerals: calcium, potassium, magnesium and sodium. Most of us have no problem fulfilling our sodium requirement, but if you are deficient in any of the other minerals, you may feel the effects. In addition to osteoporosis, a calcium deficiency can lead to muscle cramps (the kind that cause back and neck spasms, as well as the kind that wake you up at night!), aching joints, insomnia and foggy thinking.


The best source of calcium is from the food you eat. Salmon, yogurt, milk, cheese and green, leafy vegetables are just a few of the good sources of calcium. However, many of us are not able to consume enough calcium solely through our food.


Calcium supplements can be a convenient and beneficial source of supplemental calcium, but the quality and absorbability varies greatly.

• Spread doses throughout the day and take them with meals. Your last dose can help you get a better night's sleep.


• Avoid taking antacids as your calcium source- they neutralize stomach acid needed for absorption.


• Choose organic forms of calcium, such as malate or citrate for best absorption. The absorption rate of inorganic forms, such as calcium carbonate are only 5-10%.


• Calcium should not be taken by itself. For best results, calcium should always be taken with magnesium and vitamin D.

How much calcium do you need?

• The recommended dosage of calcium for people 19-50 is 1000mg/day. And yes, that means women AND men. Unless you have a history of kidney stones or kidney disease, taking calcium at recommended doses should not increase your risk of developing them, and may actually DECREASE your risk.
• Pregnant women generally do not need supplemental calcium, as their natural absorption is increased, but will require an additional 550mg when breast feeding.
• Post-menopausal women not taking estrogen replacement therapy should be taking 1500mg/day.

So, make sure you are getting your recommended calcium dosage, not only to keep your bones strong, but also to help your joints and muscles function properly, to avoid muscles pain and cramping and even to help you sleep better at night!

For more information, or to purchase high-quality, highly absorbable calcium contact us at:

The Massage & Esthetics Studio

http://www.themassagestudio.com/

480-874-8000

Stress from debt really can be a pain in the neck!

In the business section of The Arizona Republic today there was an article entitled "Health poll: Stress from debt really can be a pain in the neck". It goes on to say, in part:

"The stress from deepening debt is becoming a major pain in the neck- and the back and the head and the stomach- for millions of Americans. When people are dealing with mountains of debt, they're more likely to report health problems, according to an Associated Press AOL Health poll." Read the full story here.

Even if you are not suffering through a major event, such as a foreclosure, even small amount of stress over a prolonged period of time can take its toll on your body. Your body's immune system can become compromised, resulting in feelings of fatigue and increased sickness. Tension builds up in your muscles, reducing your body's circulation and its ability to deliver nutrition to tissues and remove waste products.

If the added stress continues untreated, it has been linked to more serious ailments, such as ulcers, severe depression, even heart attacks. People often suffer from an inability to concentrate and have trouble sleeping.

What can you do to avoid this fate? Start taking steps to reduce your stress levels. When you are under high levels of stress it is easy to fall into poor eating habits and collapsing on the couch at the end of a long day. Make it a point to eat more nutritious meals, take the stairs instead of the elevator, go for a walk after dinner. It will improve your body's ability to deal with the increased stress levels.

Practice breathing exercises. When you feel yourself getting anxious, slow your breathing. Take a deep, slow breath in, hold it for a second, then slowly let it out. Try to increase the number of seconds it takes you to inhale and to exhale.

Get a massage. Massage can help relieve muscle tension and anxiety, it helps boost immune function, can help you sleep better, calms your mind and induces feelings of well-being. The effects of receiving a massage are cumulative when received at least once a month. Not only will you be better equipped to deal with the stress in your life, you won't end up with the added stress of health problems down the road. So, go ahead and get a massage- it's good for you!

Margo Zelenski
The Massage & Esthetics Studio
480-874-8000
www.TheMassageStudio.com

Carpal Tunnel?

Using a computer mouse can cause or aggravate carpal tunnel syndrome. Carpal tunnel syndrome is the constriction of the median nerve that runs through the opening in your wrist (the carpal tunnel) and controls the sensation in your thumb and fingers.

Did you know that moving your mouse to the LEFT side of your keyboard can greatly reduce wrist strain? You don't have to reach over the keyboard's number pad to get to the mouse, so it is a more comfortable position. It make take about a week to get used to the change. Give it a try!

Stretching and massage can also be very effective in reducing symptoms of carpal tunnel syndrome. To stretch- grasp the fingers of your right hand with your left hand and pull them towards the floor. Straighten your right arm to get a stretch in your forearm. Rotate your arm for a deeper stretch. Repeat on the other side.

We offer a massage that specifically targets areas to help relieve symptoms of carpal tunnel. Call 480-874-8000 for more information or to schedule a treatment.

Happy surfing!

Margo Zelenski, owner
The Massage & Esthetics Studio
www.TheMassageStudio.com

Have you tried Sprinkles cupcakes?

Has anyone tried the new Sprinkles cupcake store?

It is located at:

4501 N. Scottsdale Rd.
Scottsdale, AZ 85251
480-970-4321
www.sprinklescupcakes.com

After you've treated your taste buds to a bite of heaven, treat the rest of your body to a Take ME to Heaven massage or a Take me to Heaven facial at The Massage & Esthetics Studio!

Protect your skin from the sun

Anyone living in Arizona knows how intense our sun is. Just a few minutes in the sun can leave you red and blistered. Besides the extreme discomfort a burn can cause, the sun’s rays are actually accelerating the aging process. Ultraviolet exposure breaks down existing collagen and impairs the production of new collagen. It also attacks the skin’s elastin resulting in prematurely loose, wrinkled, leathery skin.

The number one thing you can do for your skin is to prevent the UV exposure. We often don’t think about the incidental exposure we experience as we go out to get the mail, walk to and from our cars, and the exposure in our cars through the windows and sunroof. Wear a hat, long sleeves and long pants whenever possible to prevent exposure. Don’t forget to wear sunglasses with 100% UV protection to prevent cataracts and other eye diseases.

If you aren’t able to cover up, wear sunscreen. Sunscreen soap by Bethesda makes it easy! Just lather up at the end of your shower, rinse and pat dry for an SPF of 10-14 with no greasiness or film. The soap is all natural and contains over 50 vitamins and minerals to “feed” your skin and make it better able to protect itself. The soap is non-drying and great for all skin types, but it’s especially great for men and children, who often forget or don’t take the time to apply sunscreen.

If you haven’t taken the steps to prevent sun exposure and you do end up with a burn, there are a few things you can do to minimize the pain and the damage. First and most importantly- hydrate. Your body is in distress and has lost a lot of fluids. Drink plenty of water! Take aspirin to reduce inflammation internally. You can also create a compress to apply to your sunburn to soothe skin and reduce inflammation out of one of these common household items:

Oatmeal. Cook the oatmeal and let it cool. Apply it to sunburned areas to relieve pain and itching.

Milk. Soak a cloth in cool milk and apply to affected area. The coolness soothes the skin and the milk creates a protein film to help ease discomfort.

Potato. Grate a potato and apply to the area- the starch will cool and soothe the burn.

The damage has been done?

Once the damage has occurred, there are a few things that can be done to reduce the signs of sun damage, such as sun spots and fine lines. Hydroquinone is a topical skin lightener that can be very effective in breaking down the melanin that cause brown “sun spots”. Microdermabrasion and chemical peels are treatments that deeply exfoliate the surface of the skin to encourage regeneration and reveal healthier skin.

For more information go to http://www.themassagestudio.com/.

The Massage & Esthetics Studio
480-874-8000
20511 N. Hayden Rd. #105
Scottsdale, AZ 85255