healthy eating Jul 29, 2020

Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts and bodily sensations.

I like this definition when talking about mindful eating because we can think of all these things while chewing our food.  There are many other things going on while we eat most of the time.  Talking, driving, and watching TV are the top three.  I went to a yoga retreat once where we had to eat all meals in silence.  It was eye opening and so cool!  Many of the things in this article were ah-ha moments from that experience.     

Three aspects of mindfulness.

Intention - 

What do you hope to get from practicing mindful eating?  I hope you will find a new way of putting food in your body.  Basically a slower way.  

Attention - 

to your inner or outer experiences.  This is where the magic happens.  Bringing our...

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healthy eating Jul 22, 2020

Are you going to do any summer travels? With COVID restricting different levels of activities within different areas, some families are going stir crazy and taking to the road or modified vacation plans. My husband and I recently went to the mid-west and road tripped around the wide open country side for a few days. There are some breathtaking views and it’s easy to maintain social distancing when you’re in the middle of nowhere. Traveling reminded me of some of the challenges around maintaining a healthy diet when always on the go.


1. Stay hydrated

It’s hard to drink as much as you should when the next restroom may be an unknown destination.  And who wants to use the restroom on airplanes?  Only if I have to!  So, we tend to drink less for the convenience of not having to stop as much.  Sadly, it doesn’t take much for us to become mildly dehydrated and a few days in a row can take us to dehydrated really easily. ...

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body mechanics Jul 19, 2020

Work Smarter Not Harder

Body Mechanics To The Rescue!

We've all had that client on our table who wants deeper and deeper work.  For many years I would push, contort and ultimately strain my body to heed their request.  Anything to make the client come back for another session.  Does this sound familiar?  It's hard to find the balance between what is good for your body and what will be deep enough work for the client's body.  Here are top tips to follow so you don't injure yourself while working deeper for a client. 

Slow down

When we slow down our work it becomes more specific and allows us to get deeper pressure.  If you are used to flowing quickly from one stroke to the next, cut your speed in half and really feel what is happening under your hands.  Stop and hold.  Use a compression, cross fiber friction, or move to a deep tissue stroke or myofascial release.  Wipe off some oil to reduce the glide over the skin.  Allow time...

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healthy eating recipes Jul 16, 2020

Summer time brings lots of peppers in our garden.  Peppers of all types are a favorite at our house so we tend to plant many and I like to find different ways to eat them.  I pickled some for the first time and brought you the recipe in case you'd like to try.  It's super easy and fits the bill when you need to add something tangy to a meal.  Banana peppers are good on sandwiches, on top of pizza,  or straight out of the jar.  This variety of pepper is also known as the yellow wax pepper or Hungarian pepper.

Pickled Banana Peppers

Ready in 20 minutes


  • Banana peppers (about 10 = 1 pound)
  • Garlic 1-2 cloves
  • Distilled white vinegar 3 cups
  • Water 2 cups
  • Salt 2 tablespoons
  • Sugar 1 tablespoon


  1. Wash and slice 1 pound of banana peppers.  
  2. Peel and smash a clove or two of garlic. Put in a glass mason jar and then add the sliced peppers.  
  3. In a medium pot bring 3 cups vinegar and 2 cups water to...
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healthy eating Jun 28, 2020

There are as many choices of bars as there are fish in the sea.  Convenience stores have whole sections filled with bars which completely takes the convenience right out of it as you stand there for 15 minutes looking for the perfect bar for you.  The word protein is plastered on the wrapper, or energy, or low calorie.  Beware of bars because most are not much better than a candy bar.  Let's look at four different bars and show what to look for in your next nutrition bar choice. 

I went to my pantry and pulled out 4 bars that happened to be there.  I have kids which means there are kid things in the house which I don't eat.  I'll let you guess which bar is mine.  :)  

We are going to look at nutrition labels and briefly at the ingredients list for examples of easy ways to discard options.  I'll give you quick ways to choose when you're eating on the run.  

Let's take the top two bars in the picture.  The Nugo...

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strength training Jun 22, 2020

I look at any massage therapist as an athlete.  Do you consider yourself one?  You spent months or years  learning how to provide massage services to clients.  You practiced body mechanics every day to train your body so you can use it for hours on end and not injure yourself.  This is what athletes do.  They train for their race, game or competition, getting their body in shape to perform successfully.  Massage therapists train for 20-30 clients a week.  Once there, massage athletes need to continue to train to avoid injury.  There are certain exercises that give you more bang for your buck.  Whether you enjoy exercise or not it is an important part of your self care.  Here are the best exercises that go a long way to keeping  massage therapists strong and injury free.  



Planks are a favorite because not only do you build core strength, you build shoulders.  Massage work is very upper body...

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body mechanics Jun 17, 2020

Breath is energy.  Breath is life.  Breath is grounding.  Massage therapists can use breath to make their strokes more connected and effective.  Although breathing doesn't require constant thought, when we turn our focus to noticing our breath great things begin to happen. 

Have you ever watched an infant sleep?  Their belly rises and falls as they breathe.  This shows we innately know the correct way to breathe.  As we grow responsibility grows and with age our breathing begins to turn away from our wise infant breathing.  Most of us become chest breathers instead of belly breathers.  Stop for a moment and observe your breath now.  Is your navel or chest moving with inhalation and exhalation?  Most adults breathe shallowly within their chest.  Shallow breathing leads to tight muscles, tension, and can contribute to digestive issues.  If we visualize oxygen entering through our nose and going all the way down to...

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These past few months (since mid- March) have been nothing short of weird, crazy, scary, and ultimately life changing.  Who ever imagined a world wide sweep of a virus would lead to stay at home orders.  WHAT?!  Stay home?  Overnight I became a home-school mom with an income that came to a screeching halt.  I do realize others have more serious health related risks associated with a new, incurable virus on the loose and I was merely inconvenienced with the home school part but however this pandemic has touched your life, it's a big deal for you.  It's a big deal for all of us.  Is there a silver lining?  I'm a cup half full person so here's one area where COVID-19 may be a blessing in disguise.   

While there are many massage therapists without income which leads to stress and a host of other problems, I couldn't help but notice the frequency of posts on social media commenting how their body needed a break and this "forced" break...

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healthy eating recipes Jun 10, 2020

This time of year our garden is going crazy and the first veggies to mature are the squash.  Anyone who's planted zucchini and yellow squash knows you get many, many (sometimes more than you know what to do with) vegetables from each plant.  I'm always trying new ways to prepare these and this is one of my favorite.  I've included a meat filled option for more protein and a vegetarian option for those who prefer.   

You will need:

  • cookie sheet
  • aluminum foil
  • zucchini and yellow squash (I used yellow crook necked)
  • olive oil
  • salt, pepper, garlic powder
  • Parmesan cheese shredded
  • ground beef
  • mozzarella cheese shredded
  • fresh garlic
  • onion
  • marinara sauce

First: Preheat oven to 375 degrees.  Then cover cookie sheet with a piece of aluminum foil and set aside.

Next: Cut squash into 3 inch sections and then cut each of those sections lengthwise, creating two halves.  Make a V- cut into center of each half and remove.  Make deeper or wider cuts if you...

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healthy eating Jun 07, 2020

We've all jumped on the healthy food band wagon at some point in our life or at least thought about it.  We read or watch something, find inspiration and say, "That's it.  I'm tired of  ______(feeling like crap, losing energy in the afternoon, feeling bloated, fill in the blank). I'm ready to do this!"  Only to peter out two weeks down the road.  Why? Because eating healthily takes planning and is time consuming.  I can make it easier for you.  I'm going to share with you my latest pitfalls and inconsistencies in my own eating to help you avoid making the same mistakes.   

I'm a big fan of journaling.  Writing thoughts on paper brings ideas or realizations into my conscious mind where I can act on them.  I've found a lot of value in this practice which is why I included an area to journal in my Massage Therapist Fitness Planner.  As I was reflecting recently on my eating I identified three areas which always derail my...

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