December 2006

Volume 2, Issue 10

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Welcome to all our new subscribers, and I extend my appreciation to everyone who forwards this newsletter to friends. One friend telling another is how we grow, and I deeply appreciate your support. If you know anyone who might enjoy reading this newletter, please forward it to them.

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IN THIS ISSUE:

1. Greetings from the Editor
2. Article--Using "Self-Talk" to Fulfill Your New Years Resolutions
3. Article--Vitamins and Minerals are Health Magnets for Our Body's Circulatory System
4. Article-- I Just Don't Have the Time to Exercise
5. Article--What You Need to Know to Lose Weight Without Dieting
6.Articles & Web Sites Worth A Look - - Take a few minutes and check these out - there are some real gems.
8. Subscribe

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Dear Compassionate Friends,

Greetings and happy holidays dear friends. Denver is blanketed by 18 - 22 inches of beautiful snow. It all started yesterday morning about 6am and hasn't stopped yet. I was able to leave work and get across town in just over an hour. I parked my car across the street from my home and have watched the snow come down and cover my car completely. The airport is closed and the buses aren't running; it's a good day to stay indoors and stay warm.

My massage practice continues to grow as I add modalities to help my clients; Aromatherapy, Reflexology and most recently I acquired a Wobble Chair see how this unique chair can aid in pumping nutritious fluids into discs and then squeeze out wastes.

I hope that you enjoy this issue of the newsletter and will share it with your friends and family.

The Two Compassionate Hands Newsletter, like the website, is dedicated to healing the planet one person at a time. This and future issues will contain articles on physical, environmental, spiritual health - and more. We look forward to bringing you relevant information that will aid you on your path to optimal health and peace. Please let us know what would be most helpful to you and your family.

In your health and the health of our planet,

Jann Griffiths, MS, CMT

November/December 2006 Two Compassionate Hands Massage Newsletter

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What sunshine is to flowers, smiles are to humanity. These are but trifles, to be sure; but, scattered along life's pathway, the good they do is inconceivable.

Joseph Addison

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Using "Self-Talk" To Fulfill New Years Resolutions

By Michael J. Russ

There is something truly special about the coming of a New Year. Another twelve months present the perfect opportunity to start over, transform or change your self in some way. Regardless of what you resolve to do, be it to improve your health, develop better relationships with friends, make a job change or even see a part of the world you’ve been dreaming about, everything is within the realm of possibility if you say so.

The important question then becomes “why do New Years resolutions go unfulfilled?” Is it because they are too ambitious? I don’t think so. At the beginning of the year you are full of optimism, excitement and hope. The thoughts and words you use to describe your resolutions reflect positive tones as you say, “I can do this” or “I believe I can do it this year.” You even tell your closest friends how excited you are about what you are going to accomplish. Then, as the days and months progress your enthusiasm fades and you find yourself making excuses and being apologetic for not pursuing your goals, saying things like “I just can’t find the time” or by thinking “I am just too tired today.”

Has anything really happened to make your resolutions unachievable? Yes, you’re “self-talk.” You simply talked yourself right out of your resolutions. “Self-talk” is what you think and say about yourself, both in your head and in conversations with others. In order to fully manifest your resolutions, your “self-talk” must be completely in sync with them. A congruency of “self-talk” and action helps you maintain the attitude, drive and motivation to keep moving forward, even in the face of adversity and procrastination. Here are some things you can do to get your “self-talk” on the right path and manifest your resolutions.

Be clear about your resolutions. The quickest route to what you want is a straight line. When you create resolutions you are unsure about, your “self-talk” will eventually sabotage your efforts by chipping away at your motivation and enthusiasm. Having clarity about your resolution instills greater focus, ignites passion and enhances self-confidence. You become more willing to design, monitor and use “self-talk” to support you every step of the way. Choosing not to make a resolution is better than making one you aren’t willing to stand behind. With time and patience you will decide upon and fully support changes that are perfect for you.

Become familiar with the “self-talk” you are using now. “Self-talk” is something you use all the time. Whether it takes a positive or a negative direction is up to you. Being alert to the kind of “self-talk” you use allows you to discover and defy its negative nature and see that it maintains proper alignment with what you are doing to achieve your resolutions.

Consciously design “self-talk.” Use “self-talk” that is positive and on track by consciously designing supportive statements that begin with words such as “I am”, “I can”, “I will” and “I intend.” These words build confidence, motivate and reinforce your intentions. Drop statements that begin with “I can’t”, “I don’t” and “I’ll try” from your “self-talk” vocabulary. In order to succeed in reaching your resolutions you must always speak of yourself and what you are doing in a positive way, regardless of the circumstances.

Keep your “self-talk” moving in a positive direction. Adversity is a natural part of life. It’s been said that people should be judged not by their successes, but by how they handled their adversities. When adversity strikes, instead of beating yourself up about what happened, respond with positive “self-talk” that inspires you to work through it, such as “I am strong enough to get through this and get back on track.” What’s important is to keep your “self-talk” moving in a positive direction and focus on what you can control- the way you feel, how you respond and the attitude you maintain.

“Self-talk” is the most amazing force you have for creating the life you envision. Words have the potential to build or destroy and influence everything you experience. However one thing holds true, when you support yourself in every moment, life doesn’t seem so difficult. This is the power of “self-talk.”

About the Author:

Michael J. Russ has authored audio books on the mental side of golf, life and sales. His titles include Powerful Golf, Powerful Self-Talk and Powerful Sales and his latest Design Your Life. For more information please visit http://www.powerfulliving.org.

Vitamins And Minerals Are Health Magnets For Our Body's Circulatory System

By Holly Dodd

Our body’s circulatory system is made up of the heart, arteries, veins and capillaries. This circulatory system transports oxygen, nutrients, water and blood throughout our bodies as well as assists in the removal of waste products. Obviously keeping this system in tip top shape is essential to its efficiency and to our health.

One of the things we can do to help keep our circulatory system healthy is to make sure that we are properly nourishing it with healthy diet filled with vitamins and minerals.

Vitamin C is responsible for strengthening the walls of the blood vessels throughout the body. This has to do with its role in the production of collagen, which is an essential connective tissue. Copper is a mineral that is necessary for the process of making the body’s connective tissue. Biotin is critical to the health of the circulatory system, as well as to the circulatory system’s performance, as it has a function in a number of essential enzyme processes.

Vitamin E helps to promote the healthy functioning of the circulatory system in a couple of ways. It helps to dilate the veins and it has a role in the controlling of blood clotting. Another important aspect of Vitamin E is its antioxidant properties, something that it shares with Vitamin C. These vitamins, with the help of other antioxidants, serve in the essential capacity of bringing free radicals, which if left unchecked can damage body tissue, under control.

Potassium, long known as being beneficial to the heart also serves other parts of the circulatory system. One important function of potassium is to control blood pressure and fluid stability in the circulatory system. Sodium shares in these important functions of maintaining the blood’s balance and pressure. We hear so much about the negatives of sodium that it’s easy to forget that sodium is, in reality, a mineral that is essential to the body’s functioning, particularly in the circulatory system. The key to sodium is moderation, a little is necessary but too much could be dangerous.

It’s apparent that the circulatory system is essential to a healthy body. It makes sense to support its functions with a diet that meets the recommended daily levels of vitamins, minerals and other nutrients. Because the proper balance of nutrients is so vital to the functioning of our bodies and its supporting systems, choose your nutritional supplements carefully. Choosing top quality ingredients will insure that you are doing your body good and not spending money unwisely. Make your circulatory system happy, feed it!

About the Author:

Web publisher, Holly Dodd writes articles about Nutritional Supplements for her website www.nutritional-supplement-tips.info. For related articles and other resources, visit Holly's website: FreeOfferGuide.com

I Just Don't Have The Time to Exercise

By Susanne Myers

How many times have you said to yourself that you just don’t have the time to exercise? Don’t feel bad; it’s my favorite excuse as well. We all have busy lives and not much time for anything in our schedule. That’s why I wanted to share some of my favorite ways to sneak some exercise into everyday activities with you.

Get Up Earlier

Did you know that you are much more likely to stick with any type of exercise program, if you do it in the morning? Makes sense, doesn’t it. The day is new, and you haven’t had a chance yet to get burned out from long meetings at the office or running around town all day. It’s hard to get motivated to work out after a long day, so why not get it out of the way first thing in the morning?

Set your alarm to go off 20 – 30 minutes earlier than usual and ride your exercise bike, go for a brisk walk through the neighborhood, or get an exercise tape and work out with it in the morning. Exercise is a great way to start your day and you’ll feel energized throughout the rest of your day.

Walk During Commercial Breaks

You just settled down on the couch to watch your favorite TV show, and it goes to commercial. That’s the perfect time to get in a little exercise. Just get up and march in place right in front of the TV until the commercial break is over. Doing this even just once or twice a day will start making a big difference. You can even wear a pedometer to get an idea for how much walking you get done during your favorite TV shows.

Once you get used to your commercial workout, step it up a notch by marching through the entire show. Now that’s a workout! Plus you don’t have to feel guilty about watching Desperate Housewives anymore instead of doing the dishes – you’re exercising.

Work On Your Abs While You Wait In Line

One of my least favorite things to do is to stand in line. Whether it’s at the grocery store, the pharmacy or the DMV, it just seems like such a waist of time to just stand there and wait. That is unless you are working out at the same time. You can get a great abs workout standing in line and best of all, no one has to notice. Here’s how you do it:

Stand up straight and suck in your stomach as hard as you can. Hold and count to ten before you release. Repeat. Each of these counts as one sit-up and is just as effective. Just imagine how many sit-ups you can do just while waiting in line each week.

Go For A Family Hike Or Bike Ride

Instead of just hanging out on the weekends, take the family for a hike or go on a bike ride. You get to spend some quality time with your family and get some great exercise at the same time.

If your life is as busy as mine, give a few of these exercise tips a try and see if you can’t start to find time to work out a few times a week.

About the Author:

For more tips on how to squeeze some exercise in your busy day visit http://www.homebasedworkouts.com. Get healthy and low calorie meal ideas delivered right in your inbox. Sign up for a free trial at http://www.healthymenumailer.com

What You Need To Know To Lose Weight Without Dieting

By Michelle May, M.D.

If your commitment to eat right, exercise, and lose weight always seems to lose its steam, you are not alone! Weight problems are not just about what you are eating, but why you are eating in the first place.

To see what I mean, ask yourself these questions. Do you think about food and eating more than you think you should? Do you feel guilty when you eat certain foods? Do you have trouble passing up tempting food even if you aren’t hungry? Do you often eat when you are bored, stressed, lonely, or angry? Do you eat differently in private than you do in public? Do you fluctuate between dieting and eating too much?

If you answered yes to most of these questions, you have probably discovered that dieting hasn’t really solved the problem. To help you understand why, lets take a look at three different eating styles: Over Eating, Restrictive Eating, and Instinctive Eating.

In “Over Eating” people eat because it is mealtime or because something looks good - whether they are hungry or not. They may also eat to distract themselves or cope with stress and emotions. They may reward, comfort, or entertain themselves with food. Their weight tends to go up and down depending on whether they are off or on their diet.

In “Restrictive Eating,” a person controls his or her weight by dieting. They decide when, what, and how much to eat based on the rules of the latest diet they are following. Since diet rules are always changing, they sometimes feel confused about what they should eat. They think of food as either “good” or “bad”—and they think of themselves as good or bad, depending on what they ate.

Now think about someone who doesn’t struggle with his or her weight. If you are having trouble thinking of someone like that, think of a baby or a young child. I call this “Instinctive Eating.” These people just seem to know when, what, and how much food they need. When their body needs fuel, they get hungry, triggering an urge to eat. They simply stop eating when their hunger is satisfied. Most of them really like to eat and seem to be able to eat whatever they want. However they will turn down even delicious food if they aren’t hungry.

You might believe that a person who eats instinctively has been blessed with willpower and a great metabolism. But the truth is, we were all born Instinctive Eaters. Its just that many of us “unlearned” our natural ability to know how much to eat. The good news is that you can relearn those skills if you are willing. I did! Here are some important steps to get you started.

1. Let go of the idea that there is a perfect diet that will finally solve your problems. The answer lies within you.

2. Whenever you have an urge to eat, instead of focusing on the food, first ask yourself, “Am I hungry?” Remember that hunger is a physical feeling. It is not the same thing as appetite, cravings, or the desire to eat.

3. If you are hungry, remember that there are no “good” or “bad” foods. You are less likely to overeat certain foods if you know that you can have them again when you really want them.

4. Stop eating when the hunger is gone but before you feel full, even if there is food left. Give up your membership to the Clean Plate Club!

5. If you are not hungry, ask yourself if something in your environment triggered your urge to eat and what you could do to reduce the trigger or distract yourself from it. For instance, could you put the candy dish out of sight or do something else for a while until you are actually hungry?

6. If there was an emotional trigger, ask yourself what you could do to better cope with that emotion. For instance, if stress triggered your urge to eat, could you try a relaxation exercise instead?

7. Don’t expect yourself to be perfect—it is not possible or even necessary.

By relearning to eat instinctively, you will see that eating to satisfy hunger is pleasurable and that it is good to eat foods that you enjoy. You will find that meeting your other needs in appropriate ways will bring balance and joy to your life. By learning these important skills, you will reach a healthier weight and a healthier lifestyle—without dieting!

About the Author:

Michelle May, M.D. is a practicing Board Certified Family Physician with expertise in the cognitive-behavioral aspects of weight management. She is the author of Am I Hungry? What To Do When Diets Don’t Work in collaboration with a Registered Dietitian and Psychologist. Visit her website http://www.AmIHungry.com for more ideas on managing weight without dieting.

Read more articles by: Michelle May M.D.

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"Great is the matter of birth and death,
Time passes quickly.
Wake-up! Wake-up!
Don't waste a minute."

-on the wall outside of the Zendo at the Zen Center of Denver

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"Peace is not an absence of war, it is a virtue, a state of mind, a disposition for benevolence, confidence, justice."
Baruch Spinoza

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Articles and Web Sites Worth a Look

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If you would like to submit an article, or place an advertisement in this newsletter, or if you have any questions or comments, send them to the Editor.

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Disclaimer

The information in this newsletter is not intended in any way to be a substitute for medical advice. Always see your doctor before you begin any exercise routine or make drastic changes in your diet.

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