meditation Archives - Renu Massage, Energy & Bodywork in Madison

How’s that resolution going?

We tend to think big when making resolutions, when the most effective way to see tangible results is by making small changes that are doable. So think small. If you haven’t yet read Darren Hardy’s The Compound Effect, it’s a great short read about how small changes add up over time – whether they be positive or negative. I have seen that demonstrated in my life time and time again.

What one or two small things can you change that will add up over time? Here are some ideas:

Add dark leafy greens

From a Washington Post article:

“Eating more dark green leafy vegetables is one of the best changes you can make because ‘they are the healthiest food on the planet,’ says Tracye McQuirter, public health nutritionist, author of “Ageless Vegan” and founder of the 10 Million Black Vegan Women movement.

Dark green leafy vegetables are packed with nutrients that fight cancer and promote the health of our hearts, eyes, bones, digestive systems, brains and skin, which is why, she says, ‘the glow is in the greens.’”¹Plus – fiber! Most of us could use a little more fiber.

Sound tough to do? It doesn’t have to be. Add some chopped greens to a stir fry, an omelet, your smoothie (you won’t ruin it!), or sauces and soups. Just a little bit as a habit will really make a big difference.

Eat Less Red Meat

That means less, not zero, if you’re a meat lover. Between the health of your body and the health of our planet, it’s a really great thing to decrease consumption of, significantly if possible, and just a little bit if not. Even if once a week you choose an alternative (those Beyond or Impossible Burgers are pretty great!), you’re still helping things. I’ve been cooking up Beyond Burgers in my air fryer for quite some time, and I just love them.

Try More Easy Meals at Home

So many times we order food because the thought of cooking at the end of the day seems too daunting. We see delivery cars all over the place too.

Restaurants do still need our support most service businesses are still recovering from the pandemic, ours included.

But let’s be purposeful about when we order from restaurants (especially fast or fried foods). Let’s stick to our home-cooked resolve – even just one more day than we are tempted to cave to start with. Choose a couple easy, healthy recipes that become a go-to on your tired nights. Trader Joe’s has some great things for easy meals – try a few new things on each shopping trip to see what you enjoy. Choose things whose labels don’t look overly daunting with their ingredients of mispronounce-able things.

The Whole 30 has some great tasting recipes that are very healthy. The tuna boats, protein salad and salmon cakes are among my favorites – salmon cakes take a bit of prep, but you can make a double batch that will last awhile. The tuna boats can be done with or without the endive boats (and the tuna mix is delicious!), and the protein salad is super easy once you do it a couple times. There are also some great sauces for seafood that aren’t very difficult to make, and they go with pretty much any white fish. I often chop up a little cabbage to add to the tuna mix and it’s much faster than spooning the mix into the endive leaves.

Reduce Alcohol Consumption

’Tis the season to abstain – Dry January has become quite popular! Can you keep it going? It’s really, really good to give your body a break from alcohol. Cutting back even a little bit on your weekly intake will make a big difference on your health; alcohol calories really add up, and excessive consumption can lead to other health concerns over the long-term. The Surgeon General recently recommended a warning label on alcohol because it’s been discovered that there really is no safe amount of alcohol; it’s just toxic. You can minimize your risk by reducing consumption. Your body and your sleep will thank you!

As I’ve gotten older, I’ve seen that I feel so much better with little or no alcohol. I do very much enjoy it, so saving it for special occasions just makes it more special.

There are lots of good-tasting non-alcoholic beverages available these days. A few of my favorites include:

Ghia – my favorite of them all! Aperitifs that are fantastic.
Casamara Club Italian sodas – they’re all fabulous, but my favorites are Onda & Alta
Kin Euphorics – their Actual Sunshine reminds me of a mimosa, and Lightwave is lovely to sip as your last beverage of the day. Everything I’ve tried from Kin has been great.
Lyre products – I have yet to be disappointed in them
Pentire – gin, margaritas, and palomas. Palomas are my favorite.
Seedlip – great for mixers.
Monday Gin
Proteau botanical beverages a substitute for wine

There are hop waters out there too with zero calories, and lots of other things to try. Have fun with experimenting!

Give Your Mind a Break

Another great way to be healthier is to take care of your nervous system but giving your parasympathetic nervous system a break. Meditation is great for this, but a lot of people struggle with it. Walks in nature are also fantastic. You know what else does this? Massage! If you allow your body to relax (and don’t chit chat through the session), your mind, body and spirit will all be rejuvenated while also feeling great.

We wish you a healthy 2025!

¹https://www.washingtonpost.com/food/2022/01/03/how-make-smart-new-year-resolutions/

Time to stock up on that zinc and a tree! Wait, WHAT? Cold season is just around the corner whether we want it or not and, according to Dr. Oz, larch can help in the prevention of them. “A new study found that larch can help reduce the number of colds by 23%,” he writes. A separate study by the National Institute of Health backed up the findings. And, while the manner in which you take it wasn’t explicit, the fact that taking it reduces your chances, was.

There are a number of other steps one can take to strengthen your immunity. Some of those include the use of nettle, meditation and regular Reiki sessions. Why Stinging Nettle? Nettle and nettle seeds and their properties are curative acting as a tonic, astringent and antiseptic among other benefits. Its seeds, when soaked in wine overnight (see recipe below), can reduce fever and flus, and tone and strengthen capillary tissues to name a few rewards. It also helps support the adrenals, reduces hypertension and helps prevent the common cold. A simple recipe of nettle tea, infused for approximately 10-15 minutes will assist you on your way to health and healing.

Once you’ve settled down with a hot cup of nettle tea, try some meditation. Om’ing your way into blissfulness has been proven to reduce stress, which helps to strengthen your immune system. But you don’t need to sit on a pillow with crossed legs to meditate. Simply finding a quiet place and listening to white noise or, meditation music will help boost antibodies. “A recent study,” Deepak Chopra, M.D., writes, “…confirmed that, after being given weekly meditation training for 8 weeks, 48 biotech workers had significantly higher levels of antibodies than the control group (coworkers who didn’t meditate) as well as higher levels than before the study.”

You can also try a walking meditation: Head out on your favorite trail; walk in cadence with the chant: “Sa-ta-na-ma” as you swing your arms and touch your thumbs on both hands to each of the four fingers (you can chant silently if there are people around. Or not!) This multiple activity may balance out the brain allowing one to take the focus off of Self and find an inner connection with something greater.

Meditation also stimulates immune functions within the brain. When you meditate, your brain “lights up” in the prefrontal cortex, the right hippocampus and, the right anterior insula. All three of these areas directly correlate to the command center for your immune system allowing it function more effectively.

Adding Reiki treatments, whether on yourself or receiving from another person, can only assist in further strengthening your body’s immune system functions. Reiki gets to the “root” of physical illnesses by clearing out energetic blockages created within the body. These areas, if unchecked overtime, begin to build-up, which in turn creates physical warning signs: a sore neck, an irritated throat, twitching in the foot. The state of relaxation one can attain while receiving Reiki is similar to that of mediation. While in this state, the practitioner can then work on those areas of the body that contain this stuck energy. This allows those energy blocks to loosen and release.

Overtime, your whole body begins to function like the well-oiled machine it is supposed to be – keeping you healthy and free from illnesses. As with any type of bodywork, drinking plenty of water before and after will assist in the release of toxins and blockages. These suggestions, along with advice from your doctor and a regular exercise routine, can bring a body back into tip-top health. So, drink, zen and Reiki your way back to health before cold season sets in!

Nettle Wine

From Wise Woman Herbal by Susun Weed.

1 Tablespoon/15mil nettle seeds

1 glass wine

Soak seeds in the wine overnight. Strain seeds then warm and sweeten if desired and sip throughout the day. Note: If you are taking any medications, please check with your doctor first before taking herbal remedies or drinking alcohol as these can interfere with medications effectiveness.

Kathy Bryant owns and operates White Lotus Healing, a Reiki centered wholistic healing business based in Madison. She ensures whole-body focus as part of her practice and incorporates herbology and acupressure into the client sessions as appropriate or, upon request. To set up a session go to her website at www.whitelotushealingwi.com or, contact her through Renu Massage, Energy and Bodywork at www.renumadison.com .

References

Weed, Susun. Wise Woman Herbal: Healing Wise. 1989. Ash Tree Publishing. Woodstock, NY

Oz, Ahmet. Dr. Oz’s 14 Natural Immunity Boosters. Oct. 2013.

Riede. L., et al. Larch arabinogalactan effects on reducing incidence of upper respiratory infections. Epub Jan 2013. National Institute of Health; US National Library of Medicine.

Sarich, Christina. 29 Nettle Tea Benefits: Sipping On Nettle Tea For Better Health. July 29, 2013.