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Your feet are among the easiest parts of your body to self-massage, and it’s something you can do wherever you happen to be. If you are sitting, simply rest one foot on the opposite thigh. If you prefer to lie down, keep one leg bent up, and rest your other foot on your raised thigh. Give one foot a complete massage first, then transfer to the other one.
A great way to start a foot massage is to soak your feet in a bowl of warm, scented water.
Fill a large bowl with warm water and add a couple of drops of your favourite essential oil (lavender and peppermint are excellent). Put your feet in and luxuriate for as long as you like before starting the foot massage.
Use the photos provided to help you learn how to perform self massage. Click on the photos to enlarge them.
1: Rest the sole of your right foot on your left
knee and sandwich your foot between your hands, with your fingers facing forwards. Rub your hands backwards and forwards along your foot to warm the whole area.
2: Support the heel of your right foot with your
left hand and clasp the toes with your right hand. Energetically squeeze, extend, and flex your toes to increase their flexibility.
3: Still supporting your right foot with your
left hand, massage your toes with your right hand by squeezing, twisting, and rolling each one in turn with your fingers.
4: Place one thumb on top of the other, using your fingers to support your foot, and make deep, circular thumb pressures over the sole of your foot. Stroke the area. Repeat the whole sequence (steps 1-4) on your left foot.
Beirut Massage: (961) 76-446506 or email: firstname.lastname@example.org
Cindy Pearlman - style life goes strong
It’s that time of the year.
The weather outside is still frightful and spring is still in the distant future. It’s time to ask if winter is aging you – rapidly.
How do you know if you have a case of the winter beauty blahs?
You’re a blah baby if you look in the mirror and see a face that’s a bit grayish pale and your skin feels as dry as leftover French bread. Your hair is like that straw hat you wear for gardening and your cuticles are raw.
You can go from blah to beautiful in a few easy steps.
I asked the beauty experts for a few pick me ups that will take you straight into spring:
Get Rid of Winter Dark Circles and Bags. It’s not your fault that the winter season seems to come with more dark circles under your eyes and bags. A new study tells us that the dark circles and water retention under your eyes is 44 percent more common during the winter. Why? You’re not getting enough Vitamin D because you’re in the sunlight less – if at all. You’re also experiencing Vitamin K shortages during the winter and this vitamin helps to halt the under eye bags because it prevents your capillaries from leaking into that skin pocket. The cure? For Vitamin D, you need to get out in any kind of sun for 15 to 20 minutes a day or talk to your doc about a supplement. You can up your Vitamin K by adding dark, green, leafy veggies to your meals and salads.
Start Your Diet On a Sunday. Nothing is better pick me up than shedding some excess winter weight. Research just floated in that states that 88 percent of women who kept their lost weight off started their diet on a Sunday. Food for thought!
Get Rid of Winter Hair Flakes. It’s not dandruff, but your scalp is definitely dry from too much hat wearing and overheated rooms. You don’t need to spend big bucks on conditioner, but can try a natural remedy that top stylists recommend. Just take 2 tablespoons of apple cider vinegar and mix with 2 tablespoons of olive oil. Gently massage your scalp with this mixture and let it sit for 20 minutes. Rinse and shampoo. The vinegar contains a natural acid that will get rid of the flakes while the oil is moisturizing.
Try Black Cherry Nails. Forget about the black nail polish of the past. Red is glamorous and will give you instant pick me up. You don’t have to go cherry red, but instead opt for a black cherry color like Tom Ford Nail Lacquer in Bordeux Lust for $30.
Be a Blushing Beauty. Try what Angelina Jolie does in the cold weather months and give your cheeks a rosy glow. Beauty experts say to put on various shades – and more than one – of rosy blush to combat dull winter skin. Chanel has a lovely spring rosy glow called Blush Horizon De Chanel.
Lighten Up Your Locks. There’s nothing like a hair color change for a great pick-me-up. No one knows this better than Adele who not only won six Grammys this month, but also wowed everyone with her lighter blonde locks. Colorist Lucy Holbrook at the Daniel Galvin salon in London didn’t go too light, but instead dyed her hair a honey-colored blonde. It’s a great color for midlifers who want to transition from the darker winter hair color months straight into the lighter feeling of spring.
Multimedia Holdings Corporation – JEFFERSON COUNTY
A 16-year-old girl says a masseuer inappropriately touched her during her first-ever massage.
“Not ever having had a massage in the past, she just assumed what the masseur was doing was correct,” her father told us. “But it ended up to be nightmarish and traumatizing. And the masseuse more than touched her in appropriately.”
9NEWS will only identify the girl’s father as Bob, a fake name he chose for this story. 9NEWS is choosing not to name the victim because of the nature of the crime.
According to the press release distributed by the Jefferson County District Attorney’s office, Steve Emerson Noble has been arrested and is facing charges of unlawful sexual contact.
According to the court records and the father of the victim, the teen and her mom went to the Colorado School of Healing Arts in Lakewood mid January. The two were having a girls day out and decided to spend the gift certificate they received for Christmas.
“The masseuse actually asked my daughter, when they were walking out the door of the room, ‘did that feel sexual in nature to you?’ the victim’s dad told 9NEWS.
Bob told us Noble took inappropriate pictures of his daughter and touched her intimate parts.
“She could see his telephone, then she started hearing the clicking of the camera,” he said. “I would like Mr. Noble to feel what my daughter felt, I would like him to feel the anguish and the trauma that he has brought upon a very innocent – in many ways – a little girl.”
The victim’s father called 9NEWS because he wants other victims, if they’re out there, to come forward and get help.
“If this has happened to you, to somebody that you know, find a way, turn them in,” Bob said. “At least tell somebody. That’s the most important-your safety.”
Police have not released Noble’s mug shot because of the on-going investigation. The 27-year-old declined our request for an interview. He’s in court February 16th. His bond is set at $5,000.
Police are looking to see if there are any more victims out there.
Anyone with information can contact Lakewood Police Detective Anthony Gherardini at 303-987-7111.
Colorado School of Healing Arts released this statement following the incident, “Colorado School of Healing Arts is an academic institution approved and regulated by the Colorado Department of Higher Education, Division of Private Occupational School Board, since 1988, offering a curriculum leading to certification in Massage Therapy. Apart from the educational offerings of the school, which include a Student Clinic, CSHA provides a Professional Clinic by which State Registered Massage Therapists provide professional massage services to the general public. Mr. Noble is a Colorado State Registered Massage Therapist and had been employed for 3 months in the Professional Clinic, at the time of the alleged incident. He is no longer employed at the Colorado School of Healing Arts.”
Massage therapy is one of the oldest methods of healthcare still in practice. A good massage therapist should concentrate on techniques that encourage circulation in the muscles, which increases the flow of nutrients and eliminates waste products. This is particularly beneficial for those with fibromyalgia as it can reduce heart rate, relax muscles, improve range of motion in joints and increase production of the body’s natural painkillers.
Because fibromyalgia causes pain and makes your body extremely sensitive to touch, open lines of communication are vital when it comes to how much pressure your muscles can endure during your session. You need to feel comfortable communicating with your massage therapist what your needs are for that session. You may feel some pain the day following a massage, but with regular sessions that will lessen, and you can always use cold compresses or an Epsom salts bath to help relieve it. Massage can be one of the few times that a fibromyalgia sufferer is able to totally relax, and with continued sessions it will take less time to get to that state.
When setting up an appointment be sure to ask the massage therapist if they are familiar with fibromyalgia, and how many clients they have that suffer from it. This will give you an idea of their expertise in this area.
Essential oils are aromatic liquids that are distilled from shrubs, flowers, roots, bushes, trees and seeds. Their chemistry is very complex and consisting of hundreds of different and unique chemical compounds. They are highly concentrated and more potent than dried herbs. Medical application of essential oils dates back to 4500 BC. There are over 200 references to aromatics (oils) throughout the Old and New Testaments of the Bible. So we see that oils have been used for thousands of years in rituals and medical applications.
Fibromyalgia symptoms include widespread body pain, brain fog, depression, muscle tightness in neck and shoulders, along with interrupted sleep. 100 percent pure, therapeutic essential oils can help with all of these. You can inhale them, diffuse them, or use them topically on the body. There are areas on the body to apply essential oils that will actually reach every nerve in your body within 20 minutes.
I have personally found these oils to be quite powerful in reducing all of the above symptoms. If you decide to use therapeutic essential oils in your wellness regime, be sure to work with a professional trained in their use.
A massage isn’t just a luxury anymore. It’s been proven to relieve many symptoms and diseases, and is being used more often for medical health and well-being.
“In my nine years, every one of my clients reports feeling better physically, emotionally and mentally after a massage,” says Monica McLain, owner and massage therapist at Time Well Spent in Cape Girardeau.
According to McLain, massage is a nonverbal form of communication that releases endorphins, improves circulation and boosts lymphatic flow, which is the body’s natural defense against toxins. Massages relieve stress, relieve migraine pain, lessen depression and anxiety, increase the cells that fight cancer, promote the healing of injured tissue and the breakup of scar tissue, and increase blood flow to areas of joint replacement, says McLain — among many other benefits.
“Massage therapy over the past few years has become more acknowledged and respected in the health care community,” adds Ashley Sullivan, a licensed massage therapist at Saint Francis Medical Center’s Fitness Plus. “I personally have seen a large increase of doctor referrals from anxiety-related conditions, fibromyalgia, multiple sclerosis, chronic pain, muscle tension, sports injuries and more. … Massage is a large part of alternative health care and is a very important part of your overall well-being.”
Sullivan, who has worked in the spa industry and in medical settings, believes her clients are becoming more aware of the health benefits of massage therapy. At Saint Francis, she provides massage services to hospital patients and employees, Fitness Plus members, and even some who were referred by area doctors and physical therapists.
McLain performs massages on many infants and the elderly, including hospice patients, but says all ages and backgrounds can benefit from massage therapy. McLain uses massage for a wholistic approach to health care, she says, and believes massage and medical care should go hand-in-hand. Hospital massage programs are already common in states including Arizona, New Mexico, California, Utah and Washington, as well as some metro areas, including St. Louis.
Emily Holt, a licensed massage therapist at HealthPoint Fitness in Cape Girardeau and Jackson, performed massage therapy in medical settings for several years while living in Washington state. When she moved to Missouri, she was surprised by how differently massage is viewed in the health care field.
“It’s still up and coming. A lot of doctors look at it negatively, which is sad,” says Holt. “I come from Washington state, which is really forward in coming to a massage first before going to the doctor. … I really think in Missouri, unfortunately, it’s going to take more time to get more insurances to realize that massage is important and preventive.”
Like Sullivan, Holt has also done massage therapy in spa settings.
“I worked for a salon for three years. When the economy started going down, my massages went down,” she says. “Salons look at massage as a luxury, but with my education and training, I try to educate people about why it’s so important. You brush your teeth so you don’t get cavities. You take vitamins so you don’t get sick. You do massage to keep your body healthy so you don’t need surgery and major medication. It truly is to keep you healthy.”
At HealthPoint, Holt says she’s beginning to see more clients, and more repeat clients on regular massage schedules — a sign that massage is starting to be viewed more as a health routine than a luxury. And Holt says she likes working in a health care setting, along with dietitians, physical therapists and other health professionals, because she can help clients get all the care they need.
“I love being part of a health care team for that reason. If someone’s back hurts because they’re carrying around so much weight, they might need to see a dietitian,” says Holt. “It’s great to have the resources available to be able to help people in the right direction and say, ‘If I were you, I’d do this.’”
But again, McLain says the biggest problem for establishing hospital-based massage therapy is how to fund it. As a massage therapist, McLain cannot bill insurance for massage therapy. Hospital integration would also require educating medical providers about how massage therapy affects health, and educating massage therapists about how to work in a medical setting, something that’s not taught in massage school.
“I hope it goes mainstream, with both of us working together. That’s my goal. It’s about what’s best for the client and a preventive approach to well-being,” says McLain. “I think patients need to be able to make the choice. Whether it’s a placebo effect or not — and I don’t believe that it is — if massage makes them feel better, then it’s in the best interest of the patient.”
As a massage therapist, maintaining a healthy body weight, flexibility, stamina and overall good health are key components to a long career. So, what is a massage therapist to do when invited to a restaurant that serves big, high-calorie meals? There is no need to fear: A new study indicates that individuals can eat out and maintain a healthy weight.
Investigators from The University of Texas at Austin enrolled 35 healthy, perimenopausal women aged 40 to 59 years who eat out frequently. Participants took part in a six-week program called Mindful Restaurant Eating, a weight-gain prevention intervention that helps develop the skills needed to reduce caloric and fat intake when eating out, according to a press release from Elsevier Health Sciences, which published the research.
“The focus of the program was on preventing weight gain in this population, not weight loss,” the press release noted. “It is important to prevent weight gain in this population as increasing abdominal waist circumference from weight gain is greater during the perimenopausal years, which in turn increases the risk for cardiovascular disease and diabetes.”
Even though the focus was on weight maintenance, the researchers found that participants in the
The number of times that participants ate out did not significantly decrease, which means participants were able to successfully manage their weight while continuing their usual, frequent eating-out patterns, said Gayle M. Timmerman, Ph.D., R.N., the principal investigator of this study.
“Overall, the participants in the intervention group reduced their daily caloric intake by about 297 calories after completing the intervention, which would explain their weight loss,” Timmerman added. “Only part of the calorie reduction-about 124 calories-can be accounted for during eating out, indicating that fewer calories were also consumed at home.”
The study, “The Effect of a Mindful Restaurant Eating Intervention on Weight Management in Women,” was published in the January/February 2012 issue of the Journal of Nutrition Education and Behavior.