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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:

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Dear Compassionate Friends,

Happy autumn all! The leaves are starting to change their color and the temperatures are starting the down and back up cycle that happens every September. Don't you just love it? I took my parents up through Carbondale and back to Denver by way of Independence Pass on September 23, 2007 and the colors had already started changing. We awoke to rain, but the drizzle didn't keep us from enjoying the beauty on the way to the Maroon Bells; the gold and yellows jumped out to my mother's camera at every turn. I hope you take advantage of the season and enjoy the beauty around you.

September is National Cholesterol Education Month, National Food Safety Education Month, and Better Breakfast Month. Cholesterol and Food Safety are both important, but my purpose in addressing these are to bring your attention to the abundance of food that we have in our country, and the opportunity for us to help those who are less fortunate than ourselves. In September I donated $5 for every massage I did to the Susan G. Komen Race For The Cure. In October, I am donating $5 of each massage to organizations that feed the hungry. Won't you help? I am also supporting the Leukemia & Lymphoma Society this month - make a minimum $5 donation when you get a massage and I will donate $5 AND you will get $5 off your next massage..

As a way of preparing for the Race For The Cure, I started charting my walking and running exercise with a free on-line organization called American on the Move. I walked and ran my way on their virtual Silk Road in September and on October 1st I am starting on the Pacific Crest Trail. You can join me on this virtual hike (no backpack required).

The Two Compassionate Hands Massage Therapy and Wellness Center offers continuing educational opportunities. In September, the Womens' Support and Empowerment Group began on Thursday the 13th and meets every other week. Emotional Freedom Technique classes are offered monthly. Reiki level I practioner class is a 9-hour training that began on September 26th with a free 45 minute introduction to Reiki. Level II and Master level classes will be offered in the future. The Essential Oils for Wellness Workshop , taught by nationally known educator, author, and somatic therapist, Roberta "Ruby" Gibson, will be held on November 3, 2007. Space is limited so register early.

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, CR

Free Massage Drawing Winners for

August - Tanya S

September - Sarah G

September/October 2007 Two Compassionate Hands Massage Newsletter

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I am where I am because of the bridges that I crossed. Sojourner Truth was a bridge. Harriet Tubman was a bridge. Ida B. Wells was a bridge. Madame C. J. Walker was a bridge. Fannie Lou Hamer was a bridge. ~Oprah Winfrey

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What to Do When You're Worried

 

 By Susan Dunn

Worrying? Who doesn’t these days? There’s such a great choice of things to worry about – terrorism, the economy, the rising cost of health insurance – and then there’s our more personal list – the difficult teenager, an aging parent who’s not doing well, the threat of being downsized, the difficult in finding good employment.

What we choose to worry about says a lot about us, but the concept of worrying seems to be an accepted part of life. I’m reminded of my first days interning at a battered women’s shelter when I was getting my degree in psychology. “You won’t find a lot of neurotic worrying down here,” the supervisor told me. “This is about putting food on the table.”

What is “neurotic” worrying? Well, it’s kind of like getting in the groove of worrying and shifting the levels and the particulars. Worrying about things you’re conflicted about. Fantasizing and inventing things to worry about. It’s an oversimplification, but “real” worry is when your car’s stuck on the railroad track and a train is barreling toward you. “Manufactured” worrying is worrying that you’ll NEVER find a partner because you’re over 30 or worrying that you’ll NEVER find a job.

Sometimes we just get in the habit of worrying. For instance you might wake up in the morning and start the mental search for what you’re supposed to be worrying about that day. Even having had a great dream can trigger this. “I had this wonderful dream about my mother,” someone told me, “and woke up so happy, but it didn’t last long. I immediately switched over to worrying about how unhappy she is now and what to do about it.”

Well, it’s one thing if you’re worrying about something crucial – in the case of being unemployed, for instance, but quite another if you’re just in the habit of worrying and you don’t feel good if you aren’t, or actually go after it as a part of your mental and emotional life.

This can be changed and is part of your emotional intelligence development. Worry is part mental and part emotional. You start the emotion of worry because of what you’re thinking about or, especially sad, you’re in a worry mindset and start a computer scan to find things to worry about. It’s quite logical that if you’re determined to worry, you can find something to worry about, but we aren’t always rational about such things.

Emotions are valuable to us because they give us information, and in this case your worry is telling you there’s a legitimate problem that needs addressing, but consider this analogy. It was often bandied about in the media, and is kind of a well-known fact that the stock market doesn’t like uncertainty. We were often told that once the election was over, whichever way it went, the market would settle down and start to rise again.

Well, we don’t function well with uncertainty either. Once a decision is made, we can settle down and start to rise again. Worrying is like remaining in that state of indecision. After all, we can’t always be sure of any outcome.

When you think about it, what we worry about often never comes true, and the things that will really whack us are things we could never have conceived of. 911 would be a good example of this. How could we have conceived of something like that happening? There couldn’t have been one person in the US lying awake at night worrying that a terrorist airplane would crash into the World Trade Center, but I bet there were at least 100 people in New York City at the time worried about a presentation they had to give that day that never occurred because of the terrible event that no one could have anticipated.

And remember all the recommendations that were made for coping with 911? One of them was to do something to help; to choose one thing to do that would help others or help the cause, and therefore alleviate that helpless feeling. It was a matter of taking action.

Don’t get into the habit of worrying. If there’s a challenge in your life, face it and do the best you can to address it. You can borrow strength from the challenges you’ve faced before. If you’re worrying about something you can’t do anything about, you’re wasting time and energy that could be focused positively somewhere else. If you’re worrying just to worry, seeking out possible candidates for this task, there’s something a lot better you could be doing with your mind.

The first step is to become aware of your own worry patterns. The second step is to know that you have a choice. Then you can learn to divert yourself from mindless worry that robs you of life energy and pleasure.

©Susan Dunn, MA, Personal Life and EQ Coach, http://www.susandunn.cc . Offering coaching, Internet courses and ebooks for your personal and professional development. mailto:sdunn@susandunn.cc for free ezine.

I train and certify EQ coaches. Email for info on fast, affordable, comprehensive, no-residency program. Start immediately. Great for building a practice.

About the Author:

Read more articles by: Susan Dunn

Psychotherapy and Reiki now available at Two Compassionate Hands Massage Therapy and Wellness Center.

EFT Training this fall and ongoing Womens Support and Empowerment Group

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No kind action ever stops with itself. One kind action leads to another. Good example is followed. A single act of kindness throws out roots in all directions, and the roots spring up and make new trees. The greatest work that kindness does to others is that it makes them kind themselves.

Amelia Earhart

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A Healthy Daily Diet For Weight Loss

 

By Edward Sample

Zero carbs. Fat flush. No dessert. Sound familiar? Losing weight is hard enough as it is, and all the fad diets that come and go make choosing a natural weight loss program much more confusing. There seems to be no consistent source of information. However, you can make real changes without excessive hunger and discomfort. Simply commit to a healthy diet to live by daily.

First, it’s important to understand the basics for good nutrition. The body’s three primary nutrient needs include protein, fats, and carbohydrates. The trick is choosing the right low-fat proteins, unsaturated fats, and whole-grain carbohydrates in reasonable portions. Even if your goal is not natural weight loss, the basics for good nutrition are essential to a healthy diet:

· Enjoy plenty of low-fat protein with every meal. Protein is key to muscle growth and reduces feelings of hunger. As a result, it gives you plenty of mileage to get to the next meal without having to snack. Chicken and fish are leaner than red meat and tend to be good choices. If you take advantage of organic or local farmer sources, the flavor is superior and there are no injected growth hormones. Don’t forget bean dishes, plus vegetarian chicken, burgers and bacon. Those with high cholesterol can obtain protein from egg whites.

· Treat yourself to five servings of fruits and vegetables every day. This sounds like a lot, but a serving is actually fairly small. Also, the closer a fruit or vegetable is to its natural state, the more nutrients are delivered to the body. All-natural juices are also a great way to get more servings in per day. Fruit satisfies your sweet tooth while reducing sugar cravings. Organic fruits and vegetables are much healthier and you will be completely overwhelmed by the difference in flavor.

· Indulge in whole grain carbohydrates. Don’t completely eliminate carbohydrates! Reduce them, yes, but don’t eradicate them. Trade refined flour carbohydrates for whole grains. Once eaten, carbs are metabolized into blood glucose, which every cell uses as a primary energy source. As a matter of fact, glucose is the brain’s only source of fuel! However, if you eat more carbs than your body needs, it converts the leftover glucose into fat. Enjoy whole-grain wraps, multi-grain crackers, hearty breads and long grain, wild or basmati rice.

· Fulfill yourself with reasonable portions. You should never eat until you’re stuffed--nor should you ever get up from the table hungry. Your stomach can hold about one quart of food and beverage, an amount that would fit in your cupped hands. The trick to fulfillment is to slow down! Savor your food, and chew each bite 30 times. Not only is this the first crucial step in digestion, but it allows your stomach and brain to register when you’re full. Don’t interfere with your body’s ability to enjoy food by watching TV, working, or worse yet, driving. Sit down, relax, and enjoy your meal.

· Drink 8 to 16 glasses of water every day. Maintaining hydration is a key component of overall health. Also, water flushes away fat and transports nutrients throughout your body.

· Treat yourself in moderation. Never eating another potato chip or piece of cake again is completely unrealistic. However, they should not be staples in your diet. Figure out what you can’t live without, and treat yourself to it occasionally.

· Take high-quality vitamin and mineral supplements each day. No matter how healthy a diet, our food will not provide 100 percent of all the vital nutrients that our bodies need daily. Ensuring that you have all the bases covered by taking a multivitamin will go a long way toward a long and healthy life.

Maintaining a healthy diet to live by daily is not difficult when the basics of good nutrition are observed. Protein and fruits and vegetables are the cornerstone, with a few whole-grain carbs thrown in. The ratio of protein should always exceed that of carbs. This will stabilize your blood sugar and eliminate snacking between meals. Although you can jump start weight loss on a low-carb diet, you should enjoy at least one serving of whole-grain carbs every day.

“Healthy” food does not mean bland. The problem with the typical American diet is that it consists of highly refined foods full of synthetic ingredients. Also, portion sizes are out of control. When you start enjoying a healthy diet daily, you will regard highly processed foods as poison, boring and bland. Those who are beginning a natural weight loss program should also cut out the following killers.

· Red meat - If you want to enjoy red meat occasionally, that’s ok. However, avoid the fatty cuts such as rib-eyes and go for a lean filet.

· Burger-and-fry fast food - Fast food is absolutely the worst thing you can eat. The buns alone are nothing but high-fructose corn syrup and partially hydrogenated oil, both of which clog arteries. If you have to eat fast food, opt for fresh sandwiches on whole-grain breads or wraps.

· Refined carbohydrates - Any store-bought white food such as doughnuts, bagels, white bread, snack crackers, and potato chips will make you gain weight faster than almost anything.

· Dairy products - Dairy products tend to be very high in fat. If you can’t live without them, limit them to the low-fat and organic varieties. Considers substitutes such as olive oil or natural yogurt.

· High-fructose corn syrup - If you read a few labels, you’ll be amazed to see how often this is a top ingredient. Corn syrup is engineered to be 80 percent fructose and 20 percent glucose -that’s twice the fructose of regular sugar. Fruit’s natural fiber allows a sustainable absorption rate throughout all cells. Alternatively, high-fructose corn syrup is absorbed rapidly, and it must be metabolized in the liver. This excess causes weight gain.

· Alcohol - Limit yourself to three drinks per week. Your liver puts fat metabolism on hold to process alcohol. Also, alcoholic drinks like margaritas and beer are high in caloric content.

Diet is just one factor in the equation for weight loss. The other key element in a successful weight loss program is daily exercise. You should engage in 30 minutes of aerobic activity every day. Choose something that you enjoy such as walking, bicycling, hiking, swimming, or any team sports. It is easier to keep exercising daily if the activities you choose are fun. After all, exercise is a way of life -just like eating a healthy diet.

Looking great is one perk of regular exercise, but the most powerful benefits are to your health. Aerobic activity strengthens the immune system, is the number one stress buster, reduces the risk of cardiovascular disease and diabetes, boosts self-confidence, and will even improve your sex life!

These key principles will help you start your successful weight loss program. It’s now up to you - begin a nutritious diet, take a high-quality vitamin and mineral supplement and exercise daily.

About the Author:

Want to learn more about the role of nutrition as part of a Healthy Weight Loss Program? Visit us at NaturalFitSupplements.com

Whole Foods Supplements

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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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Discover What You Really Want To Do

By Julie and Graham

Are you doing what you really want to do or did you just fall or wander into the job you now have. As a friend of ours once said,’ I am one of twenty two doctors in our family. The only ones in our family who are not doctors are the dogs and cats’. Did you decide what you wanted to do or are you one of a growing number whose work was dictated by circumstances or their parents?

The question is not what are you doing and who put you there but; are you happy? If you are not doing what you really want to do then the chances are that you are unhappy and that is affecting your health and relationships as well as other parts of your life.

As John D Rockefeller III stated "The road to happiness lies in two simple principles: find what interests you and that you can do well, and put your whole soul into it every bit of energy and ambition and natural ability you have."

The problem is that although we are aware, deep down, of what we want to do the hard part is putting those thoughts into action. Actually doing it. Perhaps you are trapped in the thinking process that says…; “ well I can’t really change”. How will I pay the mortgage? How will I pay the school fees? How will I ……..

Or perhaps your thinking says it is better the devil you know than the one you don’t.

Or are you thinking well I’m lucky really I have a regular job that pays sufficient salary (just about) and others are not as lucky as me?

Whatever your story. Just stop for a moment and ask yourself:

What is really driving me?

What makes me do what I do?

Sarah, a friend of ours, is 57 years of age, single, an only child with no parents alive and no children. In our language, she is the end of the line. A successful sales manager for an international company. But her world has just collapsed. A week before Christmas she was made redundant with little or no warning. She has given her life to the industry she worked in and feels very let down, bitter and disappointed. After all, she had it all worked out. Retirement happens at 60, the mortgage will be paid off, the pension fund will start to pay up and then she will be able to decide what she wants to do in the future.

But that hasn’t happened. She is three years short and needs work. Her initial calls to her vast network of friends and colleagues has resulted in either, sympathy, not returned or I’m sorry but…you understand…we need ur hmph younger people… On the other hand there are those who kept her confidence up by inviting her for an interview only to find on arrival that either there was no job or ur hmmph we found someone younger.

So Sarah was forced to ask herself: ‘Where do I go from here?’

She doesn’t want to retire….she’s too young for that!!! The lack of response from her industry and so called friends and network has forced her to ask herself, ‘What do I really want to do?’
If I can’t continue the habit and stay in the industry, ‘What do I really want to do?’

She started to ask herself;

What really drives me?

What made me do what I did?

What did I love most about the job?

Gradually she had to acknowledge that most of her working life had been driven by fear. Fear of not being able to pay the mortgage.
Fear of getting into debt.
Fear of failing a credit check.
Fear of being a failure.
Fear of having to be on her own.

However, she also realised that what had driven her to stay in her industry all her life was the love she had for putting teams of people together. The love of developing people who felt they couldn’t achieve. The love of being a nanny, nurse, coach, counsellor etc to young and developing sales teams. The enjoyment she got out of caring for others, steering them, cajoling them. It was almost that over the years her sales teams had become her family and she enjoyed that. What’s more she found that her greatest enjoyment had come from turning around ailing, little known or unsuccessful products.

Now she started to work with a new vigour. Instead of being an old or aged, victim, with little or no hope of getting work. She started to scan the ads and rewrite her CV as a caring, coach, who loved developing and growing sales teams of young people. Someone who could be relied upon to introduce vigour and sparkle to old, tired and little known products.

We don’t have a happy ending to the story yet, but Sarah had three interviews last week and one company has called to see her again as they are interested in what she might have to offer them. We are all keeping our fingers crossed.

And Sarah? She has a new spring in her step. A belief that she has discovered what she really wants to do. She is constantly focussed in the positive. We have no doubt that she will get what she wants.

The moral to the story. The answer is always inside yourself. The answer is in your thoughts. Look deep inside yourself. Ask yourself; What really drives me? What deep down is the reason I’m on the planet. Don’t cheat yourself: stay with the question.. You will know when you find it because your whole body feels: yes I’ve got the right answer. Then: Just accept it, change your thoughts and believe in yourself. And watch life change.

On other hand, as Beth Mende Conny stated, "If you don't take control of your life, don't complain when others do."

About the Author:

To see more of our work please go to: www.desktop-meditation.com

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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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14 Ways To Improve Sleep Now!

By Barbara Phillips

Sleep disturbance or insomnia is not uncommon in women starting at midlife. While this may be due to a physical concern, usually it's not. Let's discuss some things you can do NOW to improve your sleep. •Good sleep is a component of good health. Things that you do for good health are essential and will directly impact your quality of sleep. This means eating a healthy diet, regular exercise and good daily multivitamin/mineral supplements. •A healthy diet that is high in phytoestrogens such as fruits and vegetables may help if the cause of your sleep disturbance happens to be related to being perimenopausal. Apples, carrots, cherries, green beans, oats, peas, potatoes, soybeans and sprouts - just to mention a few! •Avoid stimulating agents such as nicotine and caffeine – that includes coffee, tea, soft drinks, and chocolate. Even one cup of coffee in the morning can affect sleep quality hours later. We, as women, tend to metabolize caffeine much slower than men. If you smoke or chew tobacco…quit. Short of that, avoid smoking/chewing within a few hours of going to bed. •Sleep in a dark room. (How bright is your illuminated clock?) •Develop a sleep routine: going to bed at the same time; rituals such as having a cup of relaxing tea and then washing up, and the like. •Avoid taking naps. •Is your sleeping space comfortable? Look at light, noise and temperature. How about your bed? Is it too firm or too soft? •Avoid late night heavy meals. However, a light snack at bedtime may be helpful. •Try relaxation – mediate, take a bath, listen to soft music, read a gentle book, get a massage. •Avoid the news and other violent or emotional stimulation before bed! It's hardly relaxing! •Avoid alcohol late in the day. It can cause waking in the night and impairs sleep quality. •Limit your bed activities to sleep and sex. •If you cannot sleep – get up and do something until you can sleep. •If worries are keeping you awake, try journaling – it may provide a way for you to “release” the worry onto paper and thus relax and sleep. There are natural supplements that can be tried. If you are a milk drinker, consider having a glass of warm milk. Milk when it is warm releases tryptophan, the same substance that was in that Thanksgiving turkey that had you napping. On the other hand, I recently read that warm milk also has substances that can keep you awake. Let your own body tell you what it likes about milk. Other suggestions include valerian root, melatonin, passion flower and of course the chamomile, catnip, anise or fennel teas. Some companies package teas in their own formulations for sleep, such as "Sleepy Time". Your local herbalist or health food store may also be able to give you suggestions. As with anything else, the key to try different things and see what you respond to. If none of these suggestions work, I would recommend the following. First of all, see your see your health care provider to ensure there is nothing physical that needs to be attended to. Keep a sleep diary for 3 months with the goal to see if there is some sort of pattern. Keep track of the time you go to bed, awaken, how often you are awake and/or up at night. Are you tired when you awaken in the morning? What time are you getting up? Is there something that is on your mind? Does any of this correlate with your cycles (if you still have them). Use of sleeping medication is something that can sometimes be used to get your body back on track, but it's not for long term use, and should only be used when other remedies have been ineffective. About the Author: Read more articles by: Barbara C. Phillips

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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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