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Massage Essentials:
Tips For Making The Most Of Your Massage

 
Ever wonder if you're doing everything right when it comes to getting the most out of your massage? Here are some tips adapted from the American Massage Therapy Association to help you enjoy your massage—before, during and after.
  • Be on time. If you arrive in a frenzied, rushed state, it will take longer to relax. Begin your relaxation about 10-15 minutes before the massage.

  • Do not eat a big meal before a massage. Don't forgo altogether, simply eat a light meal beforehand.

  • Remember to keep breathing and keep relaxing. It's like meditation...just keep coming back to the breath.
  • 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.

  • Afterwards, take it easy for the rest of the day if you can.

  • Drink a lot of water to help hydrate your body and flush away any toxins.
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A New Health Hazard Heavyweight: Sitting
If you are sitting more than any other activity, then you are at risk (according to Mayo Clinic).  Researchers have linked a whole list of health concerns to the sedentary lifestyle; including high blood pressure, high cholesterol & triglycerides and an increasing waistline, not to mention muscle fatigue and possible back/neck stress.
 
What’s more amazing is the fact that research shows that it doesn’t seem to make a difference even if you are exercising on a regular basis (5 days/30 min.).  If you are still sitting for hours at a time, then your body is not getting the movement it needs to maintain proper circulation and muscle use to process the fats and sugars in our system. 
 

Oil Pulling: Myth or Miracle?
Oil pulling is the practice (done first thing in the morning) of putting 1 tbsp of oil in your mouth, swishing it around your gums and in between your teeth for 20 minutes. Sunflower, coconut or sesame seem to be the oils of choice. After the time’s up, it will be an oil/saliva mixture with a milky white consistency. Spit out in trash, rinse with warm salt water (regular table salt will do) and then you’re done. Go about your morning rituals, brushing teeth etc.   
 
The idea is that you have “pulled” bacteria and toxins from your body through your gums which could lead to benefits such as allergy/asthma relief, more energy, reducing food cravings and certain skin conditions. This would make sense and follows along the lines of the belief that our oral health is tied to our overall health. An internet search would suggest that gum disease can be related to heart disease.
  
 
Healthy Recipe Of The Month:
Cheesy Quinoa & Black Bean Casserole

 
One pot meals are great — the kind you can just stick in the oven, not worry about, and know that it will turn out to be absolutely delicious.
 
That’s where this recipe comes in.
 
A lightened-up, healthy quinoa bake that you can enjoy completely guilt-free. Reminiscent of enchiladas, slightly spicy and super satisfying, full of black beans, veggies, and cheesy goodness. And the leftovers (fresh or frozen/defrosted) taste even better!
 
This is a great twist on enchiladas because we’re using quinoa instead of tortillas – which makes this dish gluten-free as well. Also, by using quinoa we’re adding some extra protein and fiber, and you save on prep time because you don’t have to assemble individual enchiladas! Just throw everything into a pot, mix it up, and bake in your favorite casserole dish.
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