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

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IN THIS ISSUE:

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Dear Compassionate Friends,

It is spring time in Denver and change is in the air. March came in like a lamb and went out like a lamb and April fooled us with snow on Easter. I get excited with the coming of spring and the flowers in bloom -- daffodils, tulips and the rest. I love the color and the promise that it will warm up soon. And just for fun I've added some color to the newsletter -- I hope you like it!

April 22 is Earth Day I'm making a change and so can you! I donated 5% of all my gross earnings in March from my massage therapy practice and website marketplace to the World Wildlife Organization- thanks for your support! Below you can find other organizations that are working hard to save our precious planet Earth. Please help today - it's not too late.

Change is also in the air for my massage therapy practice and it’s all good. At the end of March I celebrated my first anniversary as a massage therapist and also became a certified Reflexologist. I want to thank all of you who came to the open house at the Samaeo Skin Spa; it has been such a pleasure working with you. I am now spreading my wings a bit further and moving to a new location as of May 1, 2007 and opening a "wellness center" with another massage therapist. It is a budding dream right now, which I hope will mature into a comprehensive alternative health care resource center.

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

There's still time to make your donation to this worthy cause.

Racing to Save Lives - Leukemia & Lymphoma Society

The winner of the March free massage drawing is Sheryl S and the winner for April is Deborah L ********** call for your appointment.

March & April 2007 Two Compassionate Hands Massage Newsletter

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Every day is Earth Day.                                     ~Author Unknown

Weight Loss And Exercise In Tough Environmental Conditions

 By Lawrence Cole

 

Working out is working out, right?

Wrong.

Depending on the environmental conditions where you

live, there may be extra precautions that you'll want to consider when trying to lose weight by following a healthy diet and weight loss program.

High Altitudes

High altitude environments have less available oxygen then those closer to sea level. One of the effects of such altitude is that the heart must beat faster in order to do the job of delivering oxygen to the muscle tissues both while active and at rest.

Depending on the specific altitude and corresponding acitivity, heart rates may soar as high as 50% above normal. Also, side effects like hyperventilation, dizziness, insomnia, weakness, headache, and irratability are also common in such an environment.

Because of these possible outcomes, people who exercise in high altitudes will definitely want to consult a local physician for clearance before beginning their weight loss exercise program, and may want to lower the intensity of their weight loss cardiovascular activity---especially if they are beginners.

People living in high altitudes will also want to get medical clearance before trying any diet pills, diet patch, or any other weight loss product(s) that may elevate the heart rate to eliminate risk of more complicated health concerns.

Exercising in Extreme Heat

Under normal circumstances, the body's temperature is at or around 98°. In areas that have very high temperatures (around 100° or more), the body must adjust to maintain the proper temperature by transferring some of its heat back into the environment.

The primary result of this reaction is that he heart rate will be higher than normal, similar to the effect of being in high altitudes. To best aid the body in maintaining its normalcy under such conditions, make sure to drink 3 to 6 oz. of water for every 10 to 15 minutes of weight loss activity and allowing as much sweat to evaporate as possible. It is also important to wear as close to 100% cotton garments as well as stray away from rubberized or water-proof garments that will prevent sweat evaporation. Light colors should also be worn.

Exercising in the Cold

To the surprise as many, water replenishment is just as important in the cold as it is in much warmer environments.

The fact of the matter is that water is lost as vapor as inhaled during cardiovascular exercise and other activities that help you to ultimately lose weight. There is also a risk of losing too much body heat once you are done exercising.

To best be prepared to exercise in order to lose weight fast while living in cold environments, make sure to dress in layers to insulate body heat and drink plenty of water. Also wear a hat to limit the amount of body heat that escapes through the head, which is where most body heat is lost from.

To YourBestBody,

Lawrence Cole
Your Lifestyle and Fitness Coach

About the Author:

Lawrence Cole is a Lifestyle and Fitness Consultant based out of Los Angeles, CA and the owner of http://www.yourbestbodynow.com . He has over 10 years of health and fitness experience and designing simple, effective nutritional strategies to help individuals achieve their personal best internal health and physical conditioning

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The time to relax is when you don't have time for it. 

~Attributed to both Jim Goodwin and Sydney J. Harris

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Relief Of Back Pain While Healing

By Anna Hart

Back pain, especially lower back pain, is one of the most common types of pain reported in the U.S. It is probably just as common in many other countries, since it is often brought on by improper lifting techniques or unaccustomed exercise.

Most back pain will resolve itself in two to four weeks, but until it does, what can you do for relief of back pain?

Initial Relief of Back Pain

For immediate relief of sudden back pain, try lying flat on the floor on your back. Raise your legs and place them on a chair. This position will relieve the pressure on your back. Remain on the floor until you begin to get relief of back pain.

Ongoing Relief of Back Pain

In the first weeks, there is a tried and proven regimen for relief of back pain. Using most or all of the following in conjunction with one another will give maximum relief of back pain.

1. Rest

Most of us naturally resort to rest for relief of back pain. This is good when done in moderation. However, you should not take to your bed and stay there. Relief of back pain depends on as much activity as is comfortable. Getting up and moving around can ease the stiffness and hasten the anticipated ultimate relief of back pain.

2. Heat

Heat gives relief of back pain by relaxing the muscles. By dilating the blood vessels, heat improves the flow of oxygen to the affected area, reducing the pain and relieving muscle spasms. Use a heating pad on a medium setting to avoid burning the skin. Apply heat for no more than 20 to 30 minutes at a time, since constant heat for prolong periods can negatively impact organs in the abdominal area. Never sleep with a heating pad for relief of back pain.

3. Ice

Ice packs, or cold packs, are another part of your regimen for relief of back pain. Ice packs may be as simple as crushed ice wrapped in a towel. Or use an ice bag or professional ice pack. If neither is available, wrap a bag of frozen peas or corn in a towel. Ice works in an opposite manner from that of heat. Ice decreases blood vessel size, and reduces the flow of blood to the affected are. In doing this, cold reduces inflammation in the back, and provides relief of back pain. Avoid prolonged contact with cold packs. Instead, alternate heat and ice, 20 to 30 minutes each for maximum relief of back pain.

4. Exercise

Relief of back pain must include exercise, especially stretching exercises. Many people avoid exercise, but physicians recommend it highly for relief of back pain. Stretching exercises reduce stiffness in the back, and may relieve compression on the spine. In addition, you will strengthen the muscles while you are healing. Strong core muscles will help prevent future back trouble. Ask your doctor or therapist for exercises suited to your condition.

5. Massage

Massage is important for relief of back pain, whether it is administered by a professional therapist or by on of the available massage cushions. Massage can stimulate blood flow to the affected area. It can also relax the muscles, giving the desired relief of back pain.

6. OTC Medications

Over-the-counter (OTC) medications are also useful in relief of back pain. Choose analgesic medications such as aspirin or acetaminophen, both of which are intended for relief of back pain and other similar pain. You may also want to try OTC medications that are spread on the back. Ben Gay, Icy Hot, and Zostrix are examples of topical analgesics that give relief of back pain. If your back pain is accompanied by swelling, consider using non-steroidal anti-inflammatory drugs (NSAIDS) to reduce swelling and give further relief of back pain. Nonprescription NSAIDS include such medications as Advil, Motrin, Actron, Orudis, or Aleve. Check with your physician to be sure these will not react negatively with any prescriptions you may be taking.

CAUTION: If you continue to have pain after two to four weeks, please see your physician for relief of back pain. See your physician immediately if you have any of these other symptoms:

* Leg pain below the knee
* Leg or groin numbness
* Fever
* Nausea or vomiting
* Stomach pain
* Weakness
* Sweating
* Loss of control over bathroom functions

The author is not a trained professional, and provides the foregoing advice on relief of back pain for educational purposes only.

About the Author:

© 2007, Anna Hart. Anna Hart invites you to read more of her articles about back pain at http://www.backpainreliefblog.com. Anna has done extensive research on back pain, and offers you the results of her research free of charge. If you are looking for more ways to get relief of back pain, visit Anna to see what new information she has posted.

Pain Relief at Two Compassionate Hands Massage Therapy.

Check out our services offered and monthly specials

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Exercise Your Willpower Support Group Mailing List

If you need more motivation and some group support, feel free to subscribe to the Exercise Your Willpower mailing list. There is a great group of people who help motivate each other. To get more information, visit the website at: http://www.exerciseyourwillpower.com

Online Fitness and Health Tools

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What we think, we become. ~ Buddha

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Practical Compost Making

By Katie Collins

Whether you are an ordinary gardener, or an organic gardener which doesn't use of any sort of chemical additive for fertilization or pest control, a quality compost becomes one of the most important factors in determining the ultimate success of your garden. Compost is one of nature's best mulches and soil amendments. With a good quality compost there is no need to use any sort of commercial fertilizer, and one of the best features of compost is that it can literally be made without spending a dime.

What Exactly Is Compost

Compost is the remnants of any organic material that has been aerobically decomposed. Compost is often also called humus. In earth science "humus" is defined as any organic matter which has reached a point of stability, where it will break down no further and can remain essentially as it is for centuries, or even millennia. So both words, for practical gardening purposes, basically mean the same thing; the end product of decomposed organic matter. It is also important to note that this decomposition is a result of a aerobic process as opposed to an anaerobic process. For example, vegetables placed in an airtight plastic bag will still decompose but will do so in an anaerobic manner since there is limited oxygen available. Anaerobic decomposition is what produces the foul odor that most of us are quite aware of.

The Compost Decomposition Process

The decomposition of organic matter is actually a process of repeated digestions as organic matter repeatedly passes through the intestinal tracts of soil animals or is attacked by the digestive enzymes secreted by microorganisms. Compost is the end product of this complex feeding pattern involving hundreds of different microorganisms, including bacteria, fungi, worms, and insects. In reality composting simply replicates nature's natural system of breaking down materials on the forest floor. But fortunately for us, the organic gardener, this process results in a product that significantly improves soil fertility and helps keep the soil in a healthy balanced condition where nitrogen, potassium, and phosphorus will be produced naturally.

Compost Ingredients

Although almost any organic material can be used for compost pile, caution should be used when backyard composting as most backyard systems will not reach high enough temperatures to kill pathogens or deter vermin. So generally pet feces, non vegetarian animal manure, meat scraps, and dairy products should not be used unless you can be sure that an adequate temperatures will be reached.

To ensure proper composting your compost pile needs the right mixture of carbon rich "brown matter" and nitrogen rich "green matter". Brown matter can consist of such items as dried leaves, straw, sawdust, wood chips, and even non-inked paper and cardboard. Green matter can include green plant material such as grass clippings, fresh cut hay, weeds, animal manures, fruit and vegetable table scraps, seaweed's, and coffee grounds.

The Composting Process

This speed by which the composting process will occur will depend to a large extent on amount of effort you desire to put into creating the compost. Passive composting obviously takes the least amount of effort on your part. You simply mix the materials together in a freestanding pile and allow them to sit and rot on their own. This process may take a year or two but eventually you'll have compost.

However, by actively managing your compost pile, you can often get finished compost in as little as one month. You can actively decrease the amount of time it takes to create compost if you're willing to take the time to chop up your materials since shredded organic materials can heat up more rapidly and decompose quickly.

Heat is an important factor in effective composting. Hot composting allows aerobic bacteria to thrive. The ideal condition is for pasteurization to occur in a hot compost. Pasteurization will occur when the temperature reaches 55° Celsius (131°F) or more for three or more days. This will kill most pathogens and seeds. Pasteurized compost is valuable to the home gardener since the pasteurization process is otherwise both expensive and complicated, and adding chemicals to produce pasteurization is not an acceptable alternative for organic gardening.

Compost Tumblers

For many gardeners, space is often an issue, and even you have adequate space in your backyard you may not want to have a large unsightly compost heap. Compost tumblers offer a reasonable and effective alternative to the compost pile. And while the claims of some compost tumblers to produce compost in as little as 13 days may be slightly exaggerated, they do offer several benefits over the standard compost heap and they actually can accelerate the decomposition process because of their convenience.

There are a number of benefits of compost tumblers. First, they are generally easy to use and come in a number of sizes and styles that make the turning of your compost piles much easier. Second, because they are fully enclosed they are pest proof from such common pests as squirrels, raccoons, rats and dogs. Also, because tumblers are in a closed environment it's much easier to retain moisture so your compost doesn't dry out. Also in wet weather it won't get too soggy. The enclosed environment also keeps unpleasant orders inside the compost tumbler (however if you're keeping your compost properly aerated by proper turning there should not be any unpleasant odors).

Whether you garden by more modern means, or are a strict organic gardener, one thing is certain; healthy plants come from a healthy and nutritious soil. By making your own compost (a.k.a. gardeners black gold), not only are you being environmentally friendly and very economical, you're producing your own natural black gold for your vegetables, herbs and flowers and providing healthy, safe, and great tasting food for your loved ones.

About the Author:

Katie Collins is a gardener, mother and writer. For more great articles and advice on gardening please visit our websites at Great Vegetable Gardens and Better Organic Gardens

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Daily Zen

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Homemade Dog Food: What You Need To Know

By Mike Mathews

Most dog (and cat) owners are seriously concerned about the safety of the commercial pet food that they are using. With the pet food scares and recalls that are all over the news recently, more and more dog owners want to prepare their own nutritious dog food for their loving companions. However, a balanced diet for you or I is not the same as the one required by our furry friends. Their nutritional requirements are slightly different and these differences need to be taken into consideration for them to have a healthy balanced diet. The 3 major ingredients are discussed below. Protein All dog breeds require a significant quantity of protein in their diet, whether from a concentrated meat source or some other vegetable protein source. This is the first and foremost ingredient in a dog's diet. Examples of good protein sources would be chicken, beef, lamb (including organ meat) as well as fish, eggs and cheese. Essential fatty Acids The second most important requirement is fatty acids. Of these, Linoleic Acid (Omega 6) is the most important as it is the only one that dogs can't make themselves. Examples of good Omega 6 sources would be vegetables, vegetable oils, grains and fruits. Calcium Calcium is another important requirement for dogs. They actually need significantly more than their human companions. Examples of good sources of calcium for dogs would be animal bones which they can chew and calcium supplements obtained from vegetable sources. The disadvantages of calcium from bones are that they may contain disease ("mad cow" disease), have a high amount of phosphorous and contain toxic elements like arsenic, lead, mercury, & radioactive strontium. Foods to Avoid There are several foods that you should avoid when making meals for your pet dog. Onions and garlic - the thiosulfates in these foods are actually very toxic to animals and can potentially cause the red blood cells to burst resulting in haemolytic anaemia. Chocolate and cocoa products - chocolate contains theobromine which can be poisonous to dogs when eaten in large quantities. Raisins and grapes - large quantities of these can cause liver failure. Macadamia nuts - small quantities can cause temporary paralysis. Avocados- the plant and the fruit are toxic to dogs. Raw meat - the book is out on this one as many people advocate giving raw meat to their dogs. However, there is a chance that your dog (and you) will get sick from food-born parasites. Remember, if you do feed your dog raw meat, to practice safe food handling procedures. Also practice safe handling of your dog's waste as, although salmonella rarely affects dogs, they can pass it in their feces. Cooked poultry bones - these bones can splinter and kill your dog. If you are thinking of changing your dog's diet to a home made one, you should consult with your dog's veterinarian, just like humans consult a physician for major changes in their diet. He/she is your best source of information on pet nutrition and can advise you on creating a balanced home diet. Dietary changes should be made gradually as rapid changes in diet can cause stomach upset or discourage your dog from eating. Just remember that to stay fit, healthy and active your dog needs a nutritious and well balanced diet. About the Author: Mike Mathews is a writer and editor for Dog Breed Facts as well as the author of a new ebook "Choosing a Dog for Your Lifestyle" Back to Table Of Contents

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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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“One’s philosophy is not best expressed in words; it is expressed in the choices one makes. In the long run, we shape our lives and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility.” – Eleanor Roosevelt, first lady

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Whether you are having a special get together, planning a wedding, announcing the arrival of your new baby, planning a party, moving to a new home, ordering personal or business stationery, business cards or address labels, Invitations Galore has what you need! You can always count on high-quality products and great customer service at Invitations Galore. You are able to browse, personalize and view an online proof before you place your order. If you need to see and feel the invitation or announcement before deciding, take advantage of the FREE invitation samples--see website for details. Click banner above or click here to visit Invitations Galore. Don't forget to Enter the monthly drawing. Take advantage of the 15% discount at our Holiday website. In addition to holiday greeting cards, you will also find assorted boxed sets of greeting cards, suitable for business or personal use, and much more. This discount is for a limited time—take 15% off anything at this site.

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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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