Holiday Greetings!

'TIS THE SEASON
Holidays really seemed to sneak up on us this year, didn't they? But here we are at the end of November already. Temperatures have been mild so far, but it's never too early to start thinking about winter care for your body.

I spent April – October of this year in an herbal medicine apprenticeship, studying with a pair of massage therapists and herbalists for whom wellness is a way of life. It was an amazing experience and truly inspiring to learn from teachers who have such passion for the plants and the medicine they bring. Having completed my apprenticeship, I'm now beginning to create custom teas and tinctures for clients for a variety of issues from general immune and women's tonics to remedies for symptoms of colds and flu, anxiety, restlessness, insomnia, digestive issues, and more.

I'm looking forward to incorporating more hand-crafted herbal products and services into my practice in the coming year.


GIFT CERTIFICATES

Massage makes a perfect gift, and a package of massage sessions is a gift they'll look forward to long after the holiday has passed. Presented in a lovely gift-box envelope. Can be mailed directly to you or recipient.


MASSAGE PACKAGES

As a thank you to those who aim to make massage therapy a regular part of their lives, I'm continuing to offer package discounts. Buy any 5 services, and receive a 6th session free. Please add $25 to each package for Manhattan appointments.

Six Half-hour Sessions - $175

Six Hour Sessions - $325

Six 90-Minute Sessions - $450

HOT STONE THERAPY

Cold weather is the perfect time to experience warmth to the core with hot stone massage. Pressure is increased and muscle relaxation is encouraged when the body is massaged with a combination of hand pressure and hot basalt rocks.

$115 for 90 minutes

MASSAGE THERAPY RATES

(please add $5 to these prices for Manhattan appointments)

Swedish Relaxation Massage

30 minutes $35 | 60 minutes $65 | 90 minutes $90

Deep Tissue Massage

30 minutes $35 | 60 minutes $65 | 90 minutes $90

Shiatsu

75 - 95 minutes $95

Sports Massage

30 minutes $35 | 60 minutes $65 | 90 minutes $90

Pregnancy Massage

60 minutes $70 | 90 minutes $95

Reiki or Reflexology

30 minutes $35 | 60 minutes $65 | 90 minutes $90

Middletown hours available by appointment 7 days from 9:00am - 9:00pm. Cash and checks accepted at time of session, or credit card payments in advance through PAYPAL.COM. Call or email for more information.

Manhattan appointments are available from 11:00am to 7:00pm every other Saturday.



FOCUSING ON WELLNESS

It's easy to get distracted by life and forget about taking care of ourselves. It's something I see in my clients – and, unfortunately, myself. We're always rallying against not enough time or not enough money or not enough focus. Instead of waiting until the New Year for a resolution, I'm making an effort to start focusing on wellness now. Planning a healthy meal before I'm starving, using remedies to avoid sickness rather than just react to it, resting before I'm exhausted, taking care of my body before it hurts.



I hope this serves as a reminder to be good to yourselves this holiday season, and into the coming year!



Be well,

Vanessa Cheatwood LMT, Nov 2007

jayamassage.com

845.664.4207




Vanessa Cheatwood
Licensed Massage Therapist
Jaya Bodywork Studio

jayamassage.com

845.664.4207

http://massagemiddletownny.blogspot.com

http://myspace.com/jayamassage

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Herbal Updates and Available Appointments

Happy Autumn!


It's been a very busy summer! I'm about to complete my apprenticeship in herbal medicine, which has been A-M-A-Z-I-N-G. It's the harvest season, so I'm more aware of the changes in our life cycles than ever this year. Two nights ago I was sleeping under the brightest moon I've ever seen, listening to coyotes yipping and howling in the woods, and thinking about two full days of harvesting echinacea and mullein, drinking mugwort tea, cutting up and tincturing fresh kava root overnighted from Hawaii... it's such a transition back to our busy lives after my apprenticeship weekends, where I hear nothing but positive attitudes about the planet and our health, get excited about all the information I'm learning and how to use it to help my clients, and work on building my relationship with the plants.


Starting in November, I'll be adding a few herbal treatments into my practice: a detox full-body herbal wrap, an add-on for sinus issues and tired eyes, and compresses for a variety of conditions from digestive troubles to sprains/strains/bruises and over-exertion or stress from sports and exercise. I'll also be hand-crafting and custom-blending teas, tinctures, oils, and salves, as well as soaking salts and cold-fighting sprays for the winter season. It's my effort to keep as many people as possible healthy through cold and flu season, and I've got some awesome strategies using the finest sustainable and organic plants to make powerful yet gentle medicine. Stay tuned for more information.


In the meantime, my studio in Middletown will be closed for a week or so beginning this Friday October 7th. We've got some family issues to take care of and will be out of town, but plan to re-open on Tuesday October 16th.


Here are some open appointment times available this week in Middletown. First-time clients receive a $10 discount on a one-hour Swedish massage if you mention reading this! Current clients will also receive a $5 discount when you mention this. Discounts all around!!! Get in for some serious massage therapy!!!


TUESDAY OCT 2nd - 11:00am, 12:15pm

WEDS OCT 3rd - 11:30pm, 12:45pm, 4:00pm, 5:15pm.

THURS OCT 4th - 10:00am


Manhattan clients, I will be back in the city on a regular schedule again starting in November. I'll be in two Saturdays a month through the winter. If you'd like to book an appt., please let me know!


Hope you're all having a fantastic Fall. Try to get outside to see the leaves change and breath the crisp cool air before the winter is upon is. It's so worth it!!



Click here to see treatments and rates.




For those of you who have some positive thoughts to spare, I'd love for you to direct them to my dear mother-in-law, Debbie, who has been fighting the good fight against renal cancer for several years, and is preparing herself now for what comes next.

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Spa Workers Arrested in License Case

recordonline.com - 6 spa workers charged with practicing massage therapy without licenses Times Herald-Record
September 07, 2007

Newburgh — For the crowd waiting to plead traffic tickets at the Town of Newburgh Court last night, the scene unfolding before Town Justice Richard Clarino was out of the ordinary.

"What did they do?" one member of the audience asked another, nodding toward a line of six women in handcuffs who were struggling to make sense of bail bond and attorneys and phone calls with the help of a Chinese-speaking state trooper-turned interpreter.

The women worked in massage parlors in Newburgh, New Windsor and Montgomery.

A covert task force of cops, posed as customers, caught the suspects engaging in illegal business activities yesterday.

"Prostitution?" the onlooker guessed.

No, contrary to bar talk about town and complaints received by police, none of the suspects offered Happy Endings to their undercover clientele.

What they failed to do was produce a license to practice massage in the state of New York, and that's a felony (and a more serious penal charge than prostitution).

Massage therapists need to be licensed, as do nurses, pharmacists, architects, the person that cuts your hair, and dozens of other professions.

"Massage therapists go through a 1,000-hour massage training program that is very rigourous. It's not you rub a back and you're done," said Mark Williams, an associate in higher education with the state Education Department's Office of Professions.

He said license applicants also undergo a "moral character" screening, one that doesn't encourage "SOB's: sexually oriented businesses."

When an applicant's training and morality check out, it's then on to a multiple choice exam.

Pass that and earn a three-year license to do business. Williams said there are roughly 15,000 licensed massage therapists in New York.

The women nabbed in yesterday's sting are not among them.

They also told the judge they were not U.S. citizens and did not have green cards.

Town of Newburgh police arrested Ha Na Kim, 36, of Flushing, at Gold Spa on South Plank Road and Jinlin Piao, 41, of Palisades Park, N.J., at Tokyo Spa on Meadow Hill Road.

State police arrested Lian Cao, 34, and Zheng Xian Huang, 47, of Flushing, at Ruby Spa on Route 17K in Montgomery; and Yinji Dong, 43, and Yan Piao Hai, 32, both of Flushing, at A&A Spa off Route 32 in New Windsor.

Each woman was charged with one count of practicing without a license and sent to Orange County Jail on $5,000 bail.

The women are due back in Town Court on Sept. 10.

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Hot Hot Hot: 23 Hot Weather Suggestions for Home and Body

We're all sick of hearing about it, but the fact remains: It's hot. From Real Simple magazine, here are some tips for beating the heat.

Try a desert trick. When the air outside is dry and cooler than the air inside, hang a damp sheet in an open window. “That’s what we do here in Death Valley,” says Dale Housley, a ranger at Death Valley National Park. Incoming breezes are cooled by the evaporating water.

Block the sun. Closing curtains and blinds (ideally with sun-deflecting white on the window side) can reduce the amount of heat that passes into your home by as much as 45 percent, according to the U.S. Department of Energy.

Make a makeshift air conditioner. If it’s hot but not humid, place a shallow bowl of ice in front of a fan and enjoy the breeze. As the ice melts, then evaporates, it will cool you off.

Give your A/C some TLC. Clean or replace the filter in room and central air conditioners about once a month during the summer. If you have central air-conditioning, have the ducts checked for leaks, which can reduce a system’s efficiency by as much as 15 percent, according to the U.S. Department of Energy. Seal any cracks between a window unit and the frame with peelable caulking or a sealant strip. These steps help ensure good airflow and keep the coils cleaner, which means more efficient and more effective cooling.

Close the damper. While running any kind of air conditioner, shut your fireplace damper. An open one “pulls hot air into your house instead of sucking it out,” says Tommy Spoto, a master chimney sweep at Chimney Chap, in Copiague, New York. “This is called flow reversal.”

Close everything else, too. Whether the air conditioner is on or off, keep windows and doors shut if the temperature outside is more than 77 degrees Fahrenheit (most people start to sweat at 78). Whenever the outside air is hotter than the inside air, opening a window invites heat to creep in.

Fan strategically. If the day’s heat is trapped inside your home, try a little ventilation at night or when the temperature drops below 77. A window fan can help; the trick is to face the blades outside to suck warm air out of the house and pull cooler air in. “Kind of surprising,” says Bill Nye, the Science Guy, a scientist, engineer, comedian, author, and inventor. “Having a fan blowing in is a good idea — but it’s not as effective as one that’s blowing out.”

Spritz yourself. Keep a spray bottle in the refrigerator, and when the going gets hot, give yourself a good squirt. “It’s all about thermal regulation,” says John Lehnhardt, an elephant expert at Disney’s Animal Kingdom, in Lake Buena Vista, Florida. “As the water evaporates, it cools you.” While elephants wet their ears first by blasting water from their trunks, humans should begin with their wrists to quickly cool down the blood flowing through their veins.

Run a fan and an air conditioner simultaneously. You can use the air conditioner at lower power and still feel cool if the fan is blowing over you. That’s because the air conditioner removes humidity from the air while the fan helps evaporate sweat and moves heat away from your body. (Note: Fans don’t cool a room; they just make people feel cooler, so shut them off before you leave.)

Turn on the vent in the bathroom. When taking a shower, be sure to use the vent fan: It helps sticky moisture escape.

Let your computer take a nap. Set it to go into low-power “sleep” mode if you are away from it for more than 10 minutes and it will give off less heat. When you’re finished for the day, shut the machine down completely. Despite what some IT guy may have told you years ago, properly shutting down and restarting modern-day computers won’t put undue strain on the hardware. And forget about working with a computer on your lap — it’s too darn hot. “That’s why they changed the name from laptop to notebook,” says Justin M. Solomon, a 19-year-old undergraduate at Stanford University who took first place in computer science at the 2005 Intel International Science and Engineering Fair.

Wick while you work. To keep yourself cooler when computing, plug a Kensington FlyFan ($12, www.amazon.com) into a USB port on your machine. The fan’s flexible neck lets you direct the breeze to your sweaty brow.

Skip the drying cycle on the dishwasher. Instead, leave the door open to let the dishes dry. And put off using the dishwasher until evening, when the air is cooler. Or simply wash your dishes the old-fashioned way: by hand.

Dress right. Wear one of the widely available synthetic fabrics designed to wick away sweat and that sticky feeling (examples include Coolmax and Nano-Tex); they’re not just for athletes anymore. If you prefer cotton, make it thin, light colored, and, most of all, loose. “The best thing is to have sweat evaporate directly from skin to air,” says Larry Kenney, a professor of physiology and kinesiology at Pennsylvania State University, in University Park. “The next best thing is for the sweat to move quickly from your skin to clothing and then evaporate. Loose, billowy clothes allow air movement next to the skin and help with evaporation.”

Shuck your shoes. As the sweat on your feet evaporates, it cools the skin and the blood in your feet. Blood vessels then whisk that blood to other parts of the body, so “you’re getting a greater sensation of coolness,” says Donald R. Bohay, M.D., a member of the American Orthopedic Foot & Ankle Society.

Spice it up. As people who live in scorching climates, such as those of Mexico and India, know well, eating hot stuff can cool you down. “Chili peppers contain capsaicin, a chemical compound that helps us to perspire more readily,” says Rick Bayless, the James Beard Award–winning chef of Frontera Grill, in Chicago. When this sweat evaporates, you experience brief relief.

Swig often. To replace the moisture that you lose as you perspire, be sure to drink. As you lose water to dehydration, your body temperature rises, so replacing fluids is essential to keeping cool. Avoid beverages that contain alcohol, caffeine, or lots of sugar, which are dehydrating. “Also opt for hydrating foods,” says Deena Kastor, a marathon runner and an Olympic bronze medalist. “Try a smoothie for lunch, and add more fruits and vegetables to all your meals. Watermelon has the greatest water content of any food out there.”

Eat light. There’s a reason we reach for salads in the summer. They’re easier to digest than, say, a fatty hamburger, which leaves you feeling sluggish in the high heat. Instead, go for fruits and vegetables, which are watery and help keep you hydrated (and cooler), says Robert Kenefick, a physiologist at the U.S. Army Research Institute of Environmental Medicine, in Natick, Massachusetts, which studies the effects of extreme climates on soldiers’ bodies.

Give your oven a summer vacation. If you cook, use the stovetop, the microwave, or a barbecue. “Grill some extra vegetables when you’re making dinner,” says Deborah Madison, author of Vegetable Soups From Deborah Madison’s Kitchen (Broadway, $20,). “The next day, mix them with a little Feta cheese and olive oil for a great, cool snack.”


Shut the lights. Or change the bulbs: Long-lasting compact fluorescent bulbs produce about 70 percent less heat than standard incandescents.

Give the clothes dryer a break, too. Hang a clothesline and let your towels and sheets flap in the breeze. “They smell wonderful,” says Paul Hooker, whose company, Sferra, sells sheets made in Italy, where, he adds, almost everyone hangs them out to dry.

Make a “cold compress.” Fill a cotton sock with rice, tie the sock with twine, and freeze it for two hours before bedtime. Then slide it between the sheets. Rice retains cold for a long period because it’s dense and starchy, says Jim Hill, Ph.D., an associate dean of the College of Agricultural and Environmental Sciences at the University of California at Davis.

Escape. Relax with A Winter’s Tale, The Call of the Wild, Doctor Zhivago, or Smilla’s Sense of Snow. “Reading about cold can take your mind off the thermometer, evoking one’s own experience of ice and snow,” says Walter A. Brown, a clinical professor of psychiatry at the medical schools of Brown and Tufts Universities and an expert in the placebo effect. “It’s also a bit of self-hypnosis. Sometimes when I shower and the water is cold, I tell myself it’s hot and I can make myself believe it.” You can save that last insight for another season entirely.

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Lunch Hour Massage Special!

Summer is an easy time to forget to take care of yourself. Kids are out of school, vacations are being planned, there are graduations and weddings and family events to attend... it can be a very stressful season with not a lot of free time.

JAYA BODYWORK STUDIO SUMMER LUNCH HOUR PROMOTION

Starting in June, new clients and current clients alike can take advantage of a special lunch-hour pick-me-up in Middletown:

On Tuesdays, Wednesdays, and Thursdays from 11:30am to 2:00pm, come in for a half hour Swedish or Deep Tissue massage

for only $25!

Target a problem area or just take the time to relax with a full-body Swedish massage. Take care of yourself without disrupting your busy schedule. Just a half hour of your day can have a big impact on how you feel...and without a big strain on your wallet.


To the moms out there, there's plenty of room for the kids to come along while you receive your service.


Located on North St. in Downtown Middletown, right across the street from Something Sweet Cafe -- Lunch and a massage in one stop! No walk-ins, please. Same-day scheduling available. Call 845-664-4207 or send an email for an appointment!

Make a habit of it...IT'S GOOD FOR YOU!!

jayamassage.com

What type of massage is right for you?

One of the wonderful things about massage therapy is the number of modalities and approaches therapists can use within the realm of bodywork. There is a type of bodywork to suit every physical situation or need. But if you're new to massage therapy, which type should you choose? The amount of information available can be overwhelming to the novice.


Acupressure
An ancient Chinese technique involves the therapist using his fingers to press key points on the skin to release muscle tension and promote circulation and energy flow. Acupuncture and acupressure use the same points, but acupuncture involves needles. The pressure restores balance to the body and treats ailments such as headaches, menstrual cramps and constipation.

I tend to use acupressure points in most of my sessions, and am in the process of developing a specific acupressure session for the head and face to help treat headaches, allergies, and sinus issues, as well as improve circulation to the skin of the face to promote healthy, youthful skin.

If you've always been interested in acupuncture, but have been nervous about the use of needles, a massage session with emphasis on acupressure points would be great for you.



Swedish Massage
This is probably the most common form of massage in the US. Its main goal is relaxation and improved circulation. The therapist applies product to the skin and uses flowing strokes and kneading movements to relieve tension from the muscles.

Perfect for the beginner, or someone looking primarily to reduce stress. Just allowing yourself an hour in a quiet, dimly-lit room, while your muscles are treated to a gentle, flowing pressure can go a long way. And the products I use are natural and extremely moisturizing, so there's an added benefit of skin nourishment.



Deep Tissue Massage
This type of massage is more vigorous and uses various styles to loosen the muscles. It helps break patterns of tension, relieves chronic pain, including inflammation-related pain such as tendonitis and improves range of motion.

This modality includes Medical Massage and NMT (Neuromuscular Therapy), is very firm and strong in its approach, and is the best treatment for someone experiencing a specific chronic condition, for pain management, or who benefits more from very firm pressure. Deep tissue is for someone who is accustomed to bodywork. Some sessions might treat only a portion of the body in the space of an hour, and for many conditions, a series of sessions is the best course of action.



Sports Massage
This treatment incorporates several massage techniques which is great for athletes. It keeps the body flexible, increases performance and assists in rehabilitation from an injury.

Some mistakenly think of sports massage as deep tissue, but true sports massage sessions are actually lighter work, with passive stretching. It's intended to warm the body prior to an athletic event, or to help the body cool down after an event, and can help prevent injuries. A sports massage is perfect the week of a big event, and within 48 hours after an event.



Hot Stone Therapy
During this therapy, heated stones are placed strategically on the body which dilates blood vessels and gets blood and oxygen flowing into tense areas. It can feel like a body “rush.” The soothing heat can also prepare the body for deep-tissue work as well as alleviate PMS symptoms.

Hot stones are good for someone who likes heat, and enjoys a decent amount of pressure. I use the stones as a tool, the added heat helping get into deeper tissue. It can be a fantastically relaxing experience, the weight of the stones acting as a grounding element. This is a session everyone should try once!



Aromatherapy Massage
The therapist incorporates essential oils extracted from herbs, flowers and roots into the massage. They select the proper oils based on a particular physical condition and blend them into a massage oil or lotion. The end result is a relaxing massage tailored to your individual needs.

I include customized aromatherapy with therapeutic essential oils in any bodywork session.



Reiki
This therapy is an Eastern method meaning “universal life energy.” It brings healing energy to the organs and glands in order to bring the body back into balance and help prevent disease. The massage practitioner places their hands on or just above the body to realign chakras and dissolve toxic substances from your physical and emotional being. People often feel warmth or tingling sensations during Reiki.

Reiki is non-invasive, so can be a wonderful treatment for anyone experiencing an illness or injury that prevents them from receiving more hands-on work. Also perfect for the elderly and children.



Click this link to read about all Jaya Bodywork treatments and rates.

I would be happy to discuss a course of treatment for any situation. Send an email here!

Herbal Apprenticeship

I am very excited about an apprenticeship program I'll be taking over the next six months! Here's the info:

This course will provide an informative and experience-based foundation for the life-long journey of becoming a practitioner of herbal medicine. In the traditional apprenticeship way of learning, we will study diverse plants & their healing properties, herbal preparations for health & remedies for particular conditions, wild edibles, wild-crafting & selected anatomy & physiology. You will prepare diverse forms of medicine including infusions, decoctions, tinctures, creams, salves & more! The course will bring a holistic and earth-based perspective to health & healing and ways of deepening our sacred relationship with the plants in our bones & hearts, remembering them as the ancient teachers, nourishers, healers, & friends they have always been to us.

Tammi Sweet LMT, MS (Neurobiology) & Kris Miller LMT, MA (Clinical Psychology) bring over 45 years of experience as teachers & healing practitioners to the course. Passionate lovers of plants & life itself, they love to teach in ways that nourish your own aliveness & curiosity, healing & fun. Students of Rosemary Gladstar, Pam

Montgomery and Tom Brown Jr., & generations of teachers & elders, they are delighted to welcome you to this 1st year of apprenticeship at their Heartstone Herbal School.


I'm thrilled to be embarking on an herbal adventure, and look forward to adding natural remedies to my practice in the future.

More Spring Recipes!

I was at the Union Square Farmer's Market on Saturday and the herbs and vegetables are looking fantastic!! I absolutely love the lighter fare of the season, and here are some more recipes I'm excited about right now! The sushi is lovely finger-food (and fun to learn to make), the asparagus is super-easy...and the crab salad is AMAZING!!!



Avocado and Shrimp Sushi


2 cups uncooked short-grain white rice
1/4 cup seasoned rice vinegar
1 tablespoon wasabi (Japanese horseradish)
1 avocado, peeled and mashed
1 1/2 tablespoons finely chopped fresh cilantro
24 large shrimp, cooked, peeled, and halved crosswise (about 8 ounces)
6 nori (seaweed) sheets
12 chives
12 (7-inch-long) julienne-cut seeded peeled cucumber strips

Prepare rice according to package directions. Stir in vinegar; cover and cool to room temperature.

Combine wasabi and avocado in a small bowl, and set aside. Combine cilantro and shrimp in another small bowl; toss well.

Cut off top quarter of nori sheets along short end. Place 1 nori sheet, shiny side down, on a sushi mat covered with plastic wrap, with long end toward you. Pat 3/4 cup rice mixture evenly over nori with moist hands, leaving a 1-inch border on one long end of nori. Spread 1 tablespoon avocado mixture over rice.

Arrange 8 shrimp pieces, 2 chives, and 2 cucumber strips along bottom third of rice-covered nori.

Lift edge of nori closest to you; fold over filling. Lift bottom edge of sushi mat; roll toward top edge, pressing firmly on sushi roll. Continue rolling to top edge; press mat to seal sushi roll. Let rest, seam side down, for 5 minutes. Slice crosswise into 8 pieces. Repeat procedure with remaining nori, rice mixture, avocado mixture, shrimp mixture, chives, and cucumber.


Yield: 6 servings (serving size: 8 pieces)

NUTRITION PER SERVING
CALORIES 365(16% from fat); FAT 6.5g (sat 1g,mono 3.4g,poly 1g); PROTEIN 13.2g; CHOLESTEROL 57mg; CALCIUM 35mg; SODIUM 311mg; FIBER 3.9g; IRON 4.3mg; CARBOHYDRATE 60.3g



Coconut Crab and Shrimp Salad


Cooking spray
1/2 pound medium shrimp, peeled and deveined
1/2 teaspoon salt, divided
1 cup fresh or frozen corn kernels, thawed (about 2 ears)
1/3 cup finely chopped onion
1/3 cup chopped fresh cilantro
1/3 cup diced peeled avocado
1/2 pound lump crabmeat, drained and shell pieces removed
1 jalapeño pepper, seeded and chopped
3 tablespoons fresh lemon juice
2 teaspoons extravirgin olive oil
6 cups torn Boston lettuce (about 3 small heads)
1/4 cup flaked sweetened coconut, toasted

Heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shrimp and 1/4 teaspoon salt; cook 4 minutes or until shrimp are done, turning once. Remove from the pan. Coarsely chop shrimp.

Combine corn and the next 5 ingredients (through jalapeño) in a medium bowl. Gently stir in the shrimp. Combine juice, oil, and remaining 1/4 teaspoon salt, stirring with a whisk. Drizzle juice mixture over shrimp mixture; toss gently to coat. Divide lettuce among each of 4 plates; top with shrimp mixture. Sprinkle evenly with toasted coconut.


Yield: 4 servings (serving size: 1 1/2 cups lettuce, about 1 cup salad, and 1 tablespoon coconut)

NUTRITION PER SERVING
CALORIES 223(34% from fat); FAT 8.5g (sat 2.2g,mono 3.6g,poly 1.3g); PROTEIN 24g; CHOLESTEROL 124mg; CALCIUM 94mg; SODIUM 613mg; FIBER 3g; IRON 3mg; CARBOHYDRATE 16g



Aromatic Swordfish Steaks


3/4 cup plain yogurt
1 tablespoon Jamaican jerk seasoning (such as Spice Islands)
1 tablespoon fresh lemon juice
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
4 (6-ounce) swordfish steaks (about 3/4 inch thick)
Cooking spray

Combine the first 8 ingredients in a large bowl. Add fish, turning to coat. Cover and refrigerate for 1 hour, turning the bag occasionally.

Prepare grill.

Place fish on grill rack coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.


Yield: 4 servings (serving size: 1 steak)

NUTRITION PER SERVING
CALORIES 241(30% from fat); FAT 8.5g (sat 2.8g,mono 3g,poly 1.7g); PROTEIN 35.5g; CHOLESTEROL 72mg; CALCIUM 69mg; SODIUM 406mg; FIBER 0.7g; IRON 1.8mg; CARBOHYDRATE 3.8g



Balsamic Roasted Asparagus


1 pound asparagus
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1/2 teaspoon kosher salt
1/2 teaspoon bottled minced garlic
1/4 teaspoon freshly ground black pepper

Preheat oven to 425°.

Snap off tough ends of asparagus. Place in a jelly-roll pan. Drizzle with olive oil and vinegar; sprinkle with salt, garlic, and pepper, tossing to coat. Bake at 425° for 10 minutes, turning once.


Yield: 4 servings

NUTRITION PER SERVING
CALORIES 67(48% from fat); FAT 3.6g (sat 0.5g,mono 2.7g,poly 0.3g); PROTEIN 2.5g; CHOLESTEROL 0.0mg; CALCIUM 26mg; SODIUM 236mg; FIBER 2.5g; IRON 0.5mg; CARBOHYDRATE 5.7g



Mint-Cilantro and Coconut Rice


2 teaspoons olive oil
1 cup uncooked basmati rice
1/4 cup sliced green onion
3/4 cup fat-free, less-sodium chicken broth
1/4 cup light coconut milk
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh cilantro

Heat oil in a medium saucepan over medium-high heat. Add the rice; sauté 3 minutes. Add onion; sauté 1 minute. Add broth, milk, salt, and pepper; stir. Bring to a boil; cover, reduce heat, and simmer 17 minutes or until liquid is absorbed and rice is tender, stirring once after 10 minutes. Stir in mint and cilantro; cover and let stand 5 minutes.

Yield: 4 cups (serving size: about 3/4 cup)

NUTRITION PER SERVING
CALORIES 218(15% from fat); FAT 3.8g (sat 1.3g,mono 2g,poly 0.4g); PROTEIN 4.6g; CHOLESTEROL 0.0mg; CALCIUM 10mg; SODIUM 326mg; FIBER 0.7g; IRON 0.4mg; CARBOHYDRATE 42.1g



Vanilla-Roasted Strawberries


2 tablespoons unsalted butter
1 vanilla bean, split lengthwise
24 strawberries, tops removed
2 tablespoons light brown sugar
3 tablespoons dry red wine
1 1/2 tablespoons balsamic vinegar
1 tablespoon chilled unsalted butter, cut into small pieces

Preheat oven to 400°.

Melt 2 tablespoons butter in a 9-inch baking pan in oven. Scrape seeds from vanilla bean into melted butter; combine. Place strawberries, cut sides down, in pan; sprinkle with sugar. Tuck vanilla halves between berries in bottom of pan. Bake at 400° for 10 minutes or until berries are soft. Cool 20 minutes.

Remove berries from pan, and transfer pan juices to a small skillet. Add wine and vinegar to pan; bring to a simmer over medium heat. Remove from heat; whisk in chilled butter. Drizzle sauce over berries. Serve immediately.


Yield: 4 servings (serving size: 6 strawberries and 2 tablespoons sauce)

NUTRITION PER SERVING
CALORIES 135(51% from fat); FAT 7.7g (sat 4.8g,mono 2.2g,poly 0.3g); PROTEIN 0.9g; CHOLESTEROL 21mg; CALCIUM 25mg; SODIUM 5mg; FIBER 3g; IRON 0.8mg; CARBOHYDRATE 16.7g





I sourced these from Cooking Light magazine. I'm cooking tonight!

Bringing the outdoors in

New items added to my Stylehive today, all with continuing the Spring theme in mind! Bring the outdoors in with herbal wreaths, flower growing kits, and kitchen herb gardens!


Sunflower growing kit, Stylehive Bookmark #:120017


Edible flower garden, Stylehive Bookmark #:120013


Italian herb garden, Stylehive Bookmark #:119997


Lavender Plant, Stylehive Bookmark #:119992


Chile herb wreath, Stylehive Bookmark #:120015


French herb wreath, Stylehive Bookmark #:120009


My thumb is not so green, so I don't have much success with growing my own herbs. I'm going to try again this year though...I love having fresh herbs to cook with. I'm also going to go with a dried wreath and enjoy the beauty and the aroma without the effort.

By the way, have you signed up for the Mailing List yet?

I'm off to enjoy some of this day...

First Day of Spring

There's still a lot of snow on the ground here in the Hudson River Valley, but today is the official First Day of Spring! It's a fantastic time to think about renewal, to focus on your body, and turn over new leaves of nutrition and self-care.

Personally, I've been feeling congested internally...physically and emotionally. I tend to pull into myself during the winter months, craving heavy and warm foods and my down comforter, not getting enough sunshine. As soon as we hit the time change and start getting that extra hour of light at the end of the day, I start to feel a shift. The birds are chirping in the morning and the smells change. By the time the trees start blooming, I feel like a whole new person.

A book that made a profound impact on me is Staying Healthy with the Seasons by Dr. Elson Haas. It explains the connection and impact of the cycle of nature and external climates with our internal health and mental well-being, and is filled with seasonal nutrition, herbology, and exercise practices to follow that cycle. My favorite part of the book is definitely the chapter on Spring Renewal.


Here are the Ten Tips on Staying Healthy in Spring from Dr. Elson. Click here to read the full explanations of each of these tips:

1. Feel the new energy of Spring.
This is the season of re-birth. Take a deep look at where you are and feel what you no longer need in your life, what no longer serves who you want to be. This is the season to plan your new year, for the new YOU.

2. Commit to cleansing your life and your home.
Think Purification. Avoid drugs and excesses. Protect your liver. Take a break from alcohol and avoid chemical exposures wherever possible. What type of Spring Cleansing is right for you—a juice cleanse, a detox diet, two weeks off sugar and caffeine, conquering your nicotine habit?

3. Update or begin an exercise program.
First, stretch out; awaken your body. Yoga stretching and Chi-gung are great for maintaining your youthfulness and flexibility. Then, tone up with some weights, and do some aerobic activity for heart strength and for building endurance. The entire program helps to relax and revitalize you, as well as providing a rush of those feel good brain endorphins.

4. Enjoy nature's bounty—fresh seasonal fruits and vegetables at their organic best.

5. Spring is the season of the liver and gall bladder.
If you have any weakness in these organs, they may be stressed in this season.

6. Eat Sprouts!
Sprouts are likely the highest quality and most vital foods we can eat in that they contain high amounts of many vitamins, minerals, and amino acids.

7. Nutritional Supplements can support you with a greater amount of physical energy, enhancing your spring and summer activities.

8. Many herbs are useful during the spring season because they aid detoxification.
Bowel cleansing herbs include senna leaf, cascara sagrada, and slippery elm bark. Dandelion and milk thistle leaves strengthen and protect the liver and help its healing. Licorice root will help energy balance and digestion, as well as support the adrenals for stress.

9. Use the spring months to clarify your plans and deepen the potential spiritual awakening or progress.
Keep a journal to create the reflection and clarity that will serve your spring enlightenment. Where and how are you now? Where do you wish to be in a couple months? What will it take for you to move in that direction?

10. Above all, give yourself the time to truly experience Nature.
Get outside!!!


This really is the game plan I'm going to try to enlist and follow in the next couple of months. And I'm going to get a lot of bodywork!

Stress Stress Stress

Whenever someone comes into my studio, the first thing I ask is how they're feeling. 9 times out of 10, the answer is "Stressed."

Job stress, money stress, relationship stress...even something seemingly minor like traffic stress, all have impacts on our health.



We've grown to think that stress is just something we have to deal with in life, and to some degree that's true. There's no way to stop having to be concerned about money, relationships and children are work, and traffic is out of our control. But what we can do is focus on how we cope with the stresses of life, and how much of an impact stress has on our health, in both the short and longterm.


How stressed are you?

A list of 50 common signs and symptoms of stress can be found on the American Institute of Stress website. You might be surprised at how many symptoms you have, such as jaw-clenching, frequent colds, forgetfulness, weight loss or gain, fatigue.

How much of an impact is stress having on longterm health? Medical research is discovering more and more connections to the most life-threatening diseases and issues we face such as cancer, heart disease, autoimmune diseases, high blood pressure, obesity, and depression. Stress has become known as The Silent Killer.

So what do we do with our stress? There are many things we can do to cope with stress and reduce its impact.

Meditation and deep breathing
Exercise
Aromatherapy
Yoga
Healthy eating
Social support
Counseling

and, of course, MASSAGE THERAPY!


In session work, I talk a lot about stress and how to manage it, and work with clients to develop a plan of attack. Self-care is a very important part in getting the most from regular massage therapy, and I always try to send clients away with some suggestions on how to care for themselves between sessions.

So...are you stressed? How many of those 50 signs and symptoms did you find yourself recognizing? Let's start developing your plan of attack today!

How to get the most out of massage therapy

People who are new to massage therapy, or looking to try to incorporate regular massage sessions into their schedules, ask how often someone should get a massage. The answer is different depending on the client, their lifestyle, their finances, their schedule, and what they would like to achieve through massage. For some, weekly massage therapy helps them stay as active as they want to be, decreases the chance of injury for athletes, and is an integral piece of their self-care. I have a few clients who have a "trouble area" on their body such as shoulders, lower back, neck and even a half-hour once per week to target that area keeps them pain-free. Others lead such stressful and hectic lifestyles with so much activity, that they use massage twice per week, or a longer session weekly to help keep the stress level at bay.

Many people feel that bimonthly massages allow them to have the all-important downtime in their lives, while also keeping their budget in mind. Massage even once per month can go a long way towards learning to relax, reconnecting with your body, and hitting the reset button on your stress level.

When I was in massage school and giving and receiving some sort of bodywork on a daily basis, I felt absolutely amazing. My skin was clear, I was full of energy, I was fully in tune with my body, pain-free, and inspired to exercise daily. My instructors said at the time that we would all look back to the daily massage with longing as we got further and further from school, and boy were they right! Now I make sure to get bodywork at least twice a month, and more often if I feel I'm having any pain, extra stress, or am feeling run down.

I feel that no amount of massage is too much, and that any amount is wonderful. I see immediate change for clients who can only make it in once every couple of months as soon as they get off the table. The fantastic part about committing to regular massage is realizing how that feeling can be extended, how much better you really can feel on an ongoing basis with regular self-care, including massage therapy.

No matter how often you receive massage therapy, here are some tips to extend the positive impact and get the most out of your sessions:

• Find a therapist you trust and form a relationship.
  When a therapist is familiar with your goals, your body, and your health history, you will find yourself more open to the work and the therapist more successful in treating you.
  
  
• Communicate with your therapist.
  Let your massage therapist know what you would like to achieve from your session. During the massage, report any discomfort, whether it is from the massage or anything else -- room temperature, music volume, lighting, etc. Feel free to give feedback on the amount of pressure, speed of movement, etc. Don't be shy -- it is your time.
  
  
• Don’t be afraid to discuss any apprehensions or concerns.
  As massage therapists, we are dedicated to easing your mind and making you as comfortable as possible.
  
  
• Allow yourself plenty of time to get to your appointments.
  If you arrive in a frenzied, rushed state, it will take longer to relax, so being on time will help you get the most of your time.
  
  
• Speak or don't speak; it's your choice.
  Some people find chatting to be relaxing, others get the most from silence. Our jobs as therapists are to take our cues from our clients, so do not feel like you need to fill an awkward silence or entertain your therapist. If you would like to enjoy your massage quietly, that is a perfectly appropriate thing to say to your therapist. Or if you'd like to talk about what you're experiencing, ask questions about the session, or anything else, feel free to do so.
  
  
• Breathe.
  Tightening or holding your breath is counterproductive, so be sure to breathe deeply and let your therapist know if you're feeling discomfort that prevents you from long, deep, regular breathing.
  
  
• Try to schedule some quiet time after your massage.
  To have the most benefit, it's great not to have to run back to work or errands as soon as you get off the table. Some quiet time, a hot bath, and an earlier bedtime will help your body absorb the results.
  
  
• Drink plenty of water.
  
  
• Massage works best over time.
  The therapeutic effects of massage are cumulative, so the more often you get a massage, the better you will feel and the more quickly your body will respond. Relaxation is a skill and you will get better and better at it the more you practice!
  

For more about the bodywork sessions and rates, please visit Jaya Bodywork's full website.

If you pre-pay for five massage sessions, I will give you the sixth one free as an incentive to add regular sessions into your life. You WILL feel the difference!

MASSAGE: It's real medicine!

Thanks to my good friend Dale of Attune Massage in Atlanta GA for pointing out this great article about massage therapy from the CNN website!

It talks about research suggesting massage can ease insomnia, boost immunity, prevent PMS, ease distress from migraine, labor pain, and even cancer, as well as the body tenderness seen with fibromyalgia. It also talks about hospitals beginning to offer massage as part of their surgery recovery treatments. I'm so pleased to see more and more awareness of the changes massage can make in people's lives, and Western medicine beginning to incorporate massage into patient treatment for a variety of injuries and illnesses.

Read the full article here!

Stylehive!

I'm having a really good time with a website called Stylehive.com. It's a "global social shopping community, dedicated to discovering and sharing the most exciting products, the stores that sell them, and the people that find them." What that means is people find interesting products online and link them to their hive, which allows other people to browse and share. If you set up a free account, you can save products to your own hive, using it as a bookmark resource for things you might like to buy in the future, or making wishlists for your friends and family. Everything from small hand-crafted items to high-end architecture and resort destinations can be found while browsing the site. I've been adding everything from dream vacations and the perfect jacuzzi bath, to cheap and fun design ideas, to some favorite health and beauty products. Some things I plan to buy, some thing I just want to lust over!

Some things I'm liking right now:


Spa Lights. Set the mood for your bath with these ingenious little battery-operated, waterproof lights! A suction cup attaches them anywhere you want, or remove it and float them over the surface of the water. Beautiful!


Beach Stone Doormat. River rocks make a beautiful entry way mat that will weather and last, or a unique bathmat. Step out of the shower to an instant foot massage!




Roll-up blinds with fun graphics. The exterior of your house looks as good as the inside with these fun and simple to install roller blinds. What a unique way to dress up a kitchen window or kid's room. I'm looking for windows to use these in right now!


You can find these items at my stylehive. Set up your own account and start browsing, but don't forget to add the Jaya Hive to your follows! Warning: you might become addicted!


Also, don't forget to add your email to the mailing list!

The Benefits of Massage Therapy

The Benefits of Massage: Is Bodywork Right For Me?
Massage provides relief to people of all ages—from infants to seniors—and from all walks of life—the weekend or competitive athlete to the home gardener or overstressed, overworked executive.

Treating the Body
Massage therapy addresses a variety of health conditions, the most prevalent being stress-related tension, which, experts believe, accounts for 80%-90% of disease. Massage has been proven beneficial in treating cancer-related fatigue, sleep disorders, high blood pressure, diabetes, low back pain, immunity suppression, spinal cord injury, autism, post-operative surgery, age-related disorders, infertility, eating disorders, smoking cessation, and depression, to name just a few. Here’s why:

Bodywork offers a drug-free, non-invasive and humanistic approach based on the body’s natural ability to heal itself. Massage has many physiological effects, such as:

• Increasing circulation, allowing the body to pump more oxygen and nutrients into tissues and vital organs.
  
• Stimulating the lymph system, the body’s natural defense, against toxic invaders. For example, in breast cancer patients, massage has been shown to increase the cells that fight cancer.
  
• Relaxing and softening injured and overused muscles.
  
• Reducing spasms and cramping.
  
• Increasing joint flexibility.
  
• Reducing recovery time for strenuous workouts and eliminating subsequent pains of the athlete at any level.
  
• Releasing endorphins, the body’s natural painkiller. For this reason, massage is being incorporated into treatment for chronic illness, injury and recovery from surgery to control and relieve pain.
  
• Reducing post-surgery adhesions and edema and reducing and realigning scar tissue after healing has occurred.
  
• Improving range of motion and decreasing discomfort for patients with low back pain.
  
• Relieving pain for migraine sufferers and decreasing the need for medication.
  
• Providing exercise and stretching for atrophied muscles and reducing shortening of the muscles for those with restricted range of motion.
  
• Contributing to shorter labor and reduced tearing for expectant mothers, as well as lessening the need for medication, minimizing depression and anxiety, and shortening hospital stays.

It’s important to note that there are some conditions where massage is not recommended. For example, massage is contraindicated in people with:

• Certain forms of cancer
  
• Phlebitis
  
• Some cardiac problems
  
• Some skin conditions
  
• Infectious diseases

Your practitioner should ask you about your specific health conditions and determine if massage, bodywork or somatic therapies are a good idea. In some cases, the practitioner may need your doctor’s permission before providing services.

Treating the Spirit
Massage also provides another therapeutic component largely absent in today’s world: tactile stimulation, or, more simply, touch. In 1986, the Touch Research Institute at the University of Miami published groundbreaking research on the effects of massage on premature babies. The preterm babies who received massage therapy showed 47% greater weight gain and six-day shorter hospital stays than the infants who were not receiving massage. But is this study evidence of what loving touch can do spiritually, or rather what massage can do on a physiological level? Regardless, babies are not the only benefactors.

Many adults have reported cathartic experiences on the massage table. As a therapist carefully unwinds a client’s stressed and tired muscles, the therapist may very well be unwinding the taut, pent-up emotions that one doesn’t always have time to process in the middle of the day. And the feeling of being touched in a safe, caring, compassionate manner can be a very powerful experience, reminding the client that she or he is not alone in the world.

As studies continue to reveal the link between kinesiology and physical and emotional health, the effects of massage will be further documented. However, one need only experience a good massage to know it's beneficial to body and soul.

Source: massagetherapy.com

Read more about what to expect at Jaya Bodywork.

Eating lighter for Spring

I was working in Manhattan yesterday and the city was definitely experiencing a sort of Spring Fever, although we won't technically reach the season for another couple of weeks. It was 50 degrees and sunny, the streets were packed with shoppers, the Union Square Greenmarket was blooming with beautiful flowers, fruits, and vegetables. It's a perfect time to start integrating more fresh foods into your diet, moving away from the heavier and more warming foods of winter, and enjoying the lighter fare of the season. Here are a couple of low-fat and highly nutritious recipes that I'm looking forward to making this year courtesy of Fiona Hayes' Low-Fat cooking newsletter. For best flavors, always look for organic and fresh ingredients as close to harvest as possible!




Pea and Mint Soup

This low fat, high fiber pea and mint soup with chopped parsley makes a fragrant and flavorful spring lunch or appetizer. Serve hot or cold, depending on the weather, and top with a dollop of low fat or fat free sour cream and mint sprigs.

INGREDIENTS:

• 2 tsp olive oil
• 1/2 cup shallots, finely chopped
• 1 pound frozen or fresh (shelled) green peas
• 1/4 cup fresh mint, chopped
• 1/4 cup fresh parsley, chopped
• 3 cups fat free, reduced sodium chicken broth (or vegetable broth)
• 4 tbsp fat free or low fat sour cream or plain yogurt plus mint sprigs for garnish

PREPARATION:

Heat oil in a large pot or Dutch oven. Sauté shallots on a low heat until softened. Add peas, mint, parsley and broth, stirring well. Bring to a boil then simmer, partially covered, for 20 minutes.

Transfer to a blender, reserving some of the liquid, and puree until smooth.

Add remaining liquid depending on desired thickness of soup. Ladle into 4 bowls and top with mint and yogurt or sour cream if desired.

Per Serving Calories 130, Calories from Fat 24, Total Fat 2.6g (sat 0.4g), Cholesterol 0.4g, Sodium 579mg, Carbohydrate 19.2g, Fiber 5.8g, Protein 7.4g

Spring Salmon Salad

This is a wonderful way to step up your intake of veggies, as well as increasing your intake of heart-healthy omega-3 fatty acids. You can easily substitute tuna for the salmon and get similar benefits. Make this lower fat basic vinaigrette dressing, or use your own favorite low fat or fat-free dressing.

INGREDIENTS:

• 1 medium head of red lettuce
• 2 hard cooked eggs, yolks removed
• 2 medium, vine-ripe tomatoes cut into wedges
• 1 cup cooked asparagus tips
• 1 small red onion, thinly sliced
• 1 small yellow pepper, cut into strips
• 1 7.5 ounce can of pink salmon
• 
  
• For the Vinaigrette Dressing:
• 1 tbsp extra-virgin olive oil
• 1/4 cup balsamic vinegar
• 2 tbsp water
• 11/2 tsp Dijon mustard
• 1 garlic clove, crushed

PREPARATION:

Rinse and dry lettuce leaves. Tear into pieces and divide among four bowls or plates.

Combine chopped cooked egg whites, tomato, asparagus, onion and pepper. Arrange on top of lettuce.

Drain salmon and flake on top of vegetables.

In a small bowl, whisk vinaigrette ingredients together until emulsified. Drizzle a little over each plate or bowl.

Serves 4.

Per Serving (without dressing): Calories 148, Calories from Fat 40, Total Fat 4.4g (sat 0.9g), Cholesterol 23mg, Sodium 341mg, Carbohydrate 11.4g, Fiber 3.1g, Protein 15.7g

Salad with dressing: Calories 191, Calories from Fat 70, Total Fat 7.8g (sat 1.4g), Cholesterol 23mg, Sodium 386mg, Carbohydrate 14.6g, Fiber 3.1g, Protein 15.7g

Farfalle Pasta with Asparagus and Cherry Tomatoes

Crisp bright green asparagus and sweet red cherry tomatoes tossed with farfalle (bow tie) pasta makes a colorful and delightful spring supper. Serve with some crusty bread or a green salad on the side.

INGREDIENTS:

• 1 tbsp olive oil
• 1/4 cup minced shallots
• 2 garlic cloves, crushed
• 1 pound of medium asparagus spears, chopped into 1 1/2-inch pieces
• 1 pint cherry tomatoes, halved
• 12 ounces farfalle (bow tie) pasta
• 1/4 cup fresh basil, finely chopped
• Freshly ground black pepper
• 1/4 cup freshly grated parmesan cheese

PREPARATION:

Heat oil in a large skillet over a medium-high heat. Add garlic and shallots and cook for two minutes. Reduce heat to medium and add tomatoes; sauté until very soft, about 5 minutes. Stir in asparagus pieces and cook until bright green, about 2 minutes.

Stir in basil and sprinkle with pepper.

Meanwhile, cook pasta according to directions on package. Drain and empty into in a large pasta bowl. Add asparagus and tomato mixture, sprinkle cheese and toss well.

Serves 6.

Per Serving: Calories 280, Calories from Fat 44, Total Fat 5g (sat 1.1g), Cholesterol 3mg, Sodium 84mg, Carbohydrate 48.1g, Fiber 4.2g, Protein 10.9g

Check back for more light and low-fat recipes and visit the Jaya Bodywork health page to see some of the positive changes massage can make in your overall well-being.

Glossary of Bodywork Terms

The practice of bodywork is vast, with a modality and treatment technique for any person and any health issue. Here are some definitions of bodywork terms and services offered at Jaya Bodywork:


AROMATHERAPY
The use of essential oils (extracted from herbs, flowers, resin, woods, and roots) in body and skin care treatments is known as aromatherapy. Used as a healing technique for thousands of years by the Egyptians, Greeks, and Romans, essential oils aid in relaxation, improve circulation, and help the healing of wounds. Aromatherapy diffusers are utilized to fill the massage room with the scent of the oils. Specific essential oils are blended by the aromatherapist and added to a carrier oil, such as almond oil, to be used during the massage. Each oil has its own unique characteristics and benefits. Use of this technique declined as the modern pharmaceutical industry developed. However, the French chemist Gattefossé revived the art by coining the term aromatherapy and by publishing a book on the subject in 1928.


ASIAN BODYWORK TECHNIQUES
Monitoring the flow of the vital life energy (known as chi, ki, prana, or qi) is at the heart of Asian bodywork. Using physical pressure and manipulation, the healer evaluates and modulates this energy flow to attain a state of balance. Popular modalities include shiatsu, amma, Jin Shin Do, Thai massage, and tui na.


CHAIR MASSAGE
Known as seated massage, chair massage, or on-site massage, this technique involves the use of a specially designed massage chair in which the client sits comfortably. The modern chair massage was originally developed David Palmer, but the technique is centuries-old, with some Japanese block prints illustrating people having just emerged from a nearby bath, receiving massage while seated on a low stool. Seated massage includes bodywork and somatic techniques, such as shiatsu, amma, and Swedish massage, provided to the fully clothed client in a variety of settings, including businesses, airports, and street fairs.


CONNECTIVE TISSUE MASSAGE
Connective Tissue Massage (CTM) techniques are designed to specifically affect the connective tissue of the body. CTM was developed in Germany by Elizabeth Dicke. After diagnosis of a serious medical problem, she experimented with different types of massage on herself. She found when she applied light pressure through the skin and connective tissue in one area of the body, there was a related effect at a distant site. From Alternative Healing, by Hugh Burroughs and Mark Kastner, Halcyon, 1993, “The technique consists of the massage therapist subtly hooking her fingers into the skin and superficial connective tissue while performing a dragging or pulling stroke that somewhat stretches the skin. CTM leaves a visible mark that looks somewhat like an abrasion or burn, but which goes away without leaving a scar.” In Germany, it is considered a physical therapy technique; in many parts of Europe, it is considered a medical technique. In the United States, connective tissue massage is taught in many massage schools.


DEEP TISSUE MASSAGE
Techniques that utilize deep-tissue/deep-muscle massage are administered to affect the sub-layer of musculature and fascia. These techniques require advanced training and a thorough understanding of anatomy and physiology. The muscles must be relaxed in order to effectively perform deep-tissue massage, otherwise tight surface muscles prevent the practitioner from reaching deeper musculature. It helps with chronic muscular pain and injury rehabilitation and reduces inflammation-related pain caused by arthritis and tendinitis. It is generally integrated with other massage techniques.


FASCIAL MOBILIZATION
The fascial system is one continuous, laminated, connective-tissue sheath that spreads without interruption throughout the entire body in a three-dimensional web. Fascial mobilization allows therapists to locate and address restrictions in the fascial system that are causing asymmetries, postural malalignment, abnormal tensions, and pressures that can lead to pain and dysfunction. The goal of fascial mobilization is to produce a well-balanced, symmetrical, and mobile body within the skeletal, soft-tissue, and craniosacral systems.


INTEGRATED/ECLECTIC MASSAGE
This practice indicates a combination of various massage, bodywork, and somatic therapy techniques utilized by a practitioner in the course of a session.


MANUAL LYMPH DRAINAGE
The strokes applied in manual lymph drainage are intended to stimulate the movement of the lymphatic fluids in order to assist the body in cleansing. This is a gentle, rhythmical technique that cleanses the connective tissue of inflammatory materials and toxins, enhances the activity of the immune system, reduces pain, and lowers the activity of the sympathetic nervous system.


MASSAGE & MASSAGE THERAPY
Massage or massage therapy are systems of structured palpation or movement of the soft tissue of the body. The massage system may include, but is not limited to, such techniques as, stroking, kneading, gliding, percussion, friction, vibration, compression, passive or active stretching within the normal anatomical range of movement; effleurage (either firm or light soothing, stroking movement, without dragging the skin, using either padded parts of fingertips or palms); petrissage (lifting or picking up muscles and rolling the folds of skin); or tapotement (striking with the side of the hand, usually with partly flexed fingers, rhythmic movements with fingers or short rapid movements of sides of the hand). These techniques may be applied with or without the aid of lubricants, salt or herbal preparations, hydromassage, thermal massage or a massage device that mimics or enhances the actions possible by human hands. The purpose of the practice of massage is to enhance the general health and well-being of the recipient. Massage does not include the diagnosis of a specific pathology, the prescription of drugs or controlled substances, spinal manipulation or those acts of physical therapy that are outside the scope of massage therapy.


MYOFASCIAL RELEASE
Myofascial release is the three-dimensional application of sustained pressure and movement into the fascial system in order to eliminate fascial restrictions and facilitate the emergence of emotional patterns and belief systems that are no longer relevant or are impeding progress. First, an assessment is made by visually analyzing the human frame, followed by the palpation of the tissue texture of various fascial layers. Upon locating an area of fascial tension, gentle pressure is applied in the direction of the restriction. Myofascial release is an effective therapeutic approach in the relief of cervical pain, back pain, fibromyalgia, scoliosis, neurological dysfunction, restriction of motion, chronic pain, and headaches.


MYOFASCIAL TRIGGER POINT THERAPY
Based on the discoveries of Drs. Janet Travell and David Simons in which they found the causal relationship between chronic pain and its source, myofascial trigger point therapy is used to relieve muscular pain and dysfunction through applied pressure to trigger points of referred pain and through stretching exercises. These points are defined as localized areas in which the muscle and connective tissue are highly sensitive to pain when compressed. Pressure on these points can send referred pain to other specific parts of the body.


NEUROMUSCULAR THERAPY
This comprehensive program of soft-tissue manipulation balances the body’s central nervous system with the musculoskeletal system. Based on neurological laws that explain how the central nervous system initiates and maintains pain, the goal is to help relieve the pain and dysfunction by understanding and alleviating the underlying cause. Neuromuscular therapy can help individuals who experience distortion and biomechanical dysfunction, which is often a symptom of a deeper problem. It is also used to locate and release spasms and hypercontraction in the tissue, eliminate trigger points that cause referred pain, rebuild the strength of injured tissues, assist venous and lymphatic flow, and restore postural alignment, proper biomechanics, and flexibility to the tissues.


PRENATAL/PREGNANCY MASSAGE
Performed by a trained perinatal specialist, many methods of massage and somatic therapies are both effective and safe prenatally and during labor and postpartum periods of women’s pregnancies. Prenatally, specific techniques can reduce pregnancy discomforts and concerns and enhance the physiological and emotional well-being of both mother and fetus. Skilled, appropriate touch facilitates labor, shortening labor times and easing pain and anxiety. In the postpartum period, specialized techniques rebalance structure, physiology, and emotions of the new mother and may help her to bond with and care for her infant. Specialized, advanced training in the anatomy, physiology, complications, precautions, and contraindications is highly recommended, and many practitioners require referrals from physicians prior to therapy.


REFLEXOLOGY
Based on an ancient Chinese therapy, reflexology involves manipulation of specific reflex areas in the foot, hands, and ears that correspond to other parts of the body. Sometimes referred to as zone therapy, this bodywork involves application of pressure to these reflex zones to stimulate body organs and relieve areas of congestion. Similar to acupressure principles, reflexology works with the body’s energy flow to stimulate self-healing and maintain balance in physical function. This technique is used to reduce pain, increase relaxation, and stimulate circulation of blood and lymphatic fluids. It is especially useful in stress-related illness and emotional disorders. Reflexology is also convenient in cases where an area of the body is traumatized or diseased to the extent that direct manipulation is not appropriate.


REIKI HEALING--USUI SYSTEM
Reiki healing is a hands-on energy healing art. It was originated in Japan in the early 20th century by Mikao Usui, who had a life-changing experience of light and energy that he recognized as reiki--sacred life force--and that awakened his innate healing abilities. He developed a system of practices that enabled others to become effective healers. In a reiki healing session, the practitioner, trained to access and serve as a channel for the life force (ki or chi), places her hands on or just above the client’s body in order to activate healing energy within receptive points on the body. The practitioner’s hands move progressively with a passive touch through twelve positions on the body, remaining in each position for three to five minutes. As a harmonic flow of energy is strengthened, within the client and practitioner, healing occurs through the return of physical, mental, and spiritual balance.


SHIATSU
Developed in Japan, shiatsu is a finger-pressure technique utilizing traditional acupuncture points. Similar to acupressure, shiatsu concentrates on unblocking the flow of life energy and restoring balance in the meridians and organs in order to promote self-healing. With the client reclining, the practitioner applies pressure with the finger, thumb, palm, elbow, or knee to specific zones on the skin located along the energy meridians. The treatment brings about a sense of relaxation while stimulating blood and lymphatic flow. The benefits of this treatment may include pain relief and a strengthening of the body’s resistance to disease and disorder.


SPORTS MASSAGE
Sports massage is designed to enhance athletic performance and recovery. There are three contexts in which sports massage can be useful to an athlete: pre-event, post-event, and injury treatment. Pre-event massage is delivered at the performance site, usually with the athlete fully clothed. Fast-paced and stimulating, it helps to establish blood flow and to warm up muscles. During the massage, the athlete generally focuses on visualizing the upcoming event. Post-event massage is also delivered on site, through the clothes. The intent here is to calm the nervous system and begin the process of flushing toxins and waste products out of the body. Post-event massage can reduce recovery time, enabling an athlete to resume training much sooner than rest alone would allow. When an athlete sustains an injury, skillful massage therapy can often speed and improve the quality of healing.


SWEDISH MASSAGE
One of the most commonly taught and well-known massage techniques, Swedish massage is a vigorous system of treatment designed to energize the body by stimulating circulation. Five basic strokes, all flowing toward the heart, are used to manipulate the soft tissues of the body. The disrobed client is covered by a sheet, with only the area being worked on exposed. Therapists use a combination of kneading, rolling, vibrational, percussive, and tapping movements, with the application of oil, to reduce friction on the skin. The many benefits of Swedish massage may include generalized relaxation, dissolution of scar tissue adhesions, and improved circulation, which may speed healing and reduce swelling from injury.


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Welcome to the Jaya Wellness Blog!

I get so many questions about how to extend the benefits of massage therapy...questions about ways to improve posture, ergonomics of work stations, stretches to improve flexibility and relieve tension, and practical recipes and nutritional changes for healthier living. I decided to start a wellness blog as an at-home resource for information I find about all of these things. I plan to update often (I'd love to say daily, but that might be overly ambitious!) with news, articles, links, recipes -- anything that I find helpful in the pursuit of overall wellness.

Please comment with any questions or suggestions for posts, and I will do my best to answer them!