Massage in Sport

You'd think given there's such a class as Sports Massage and a Diploma of Sports Theraspies (like I hold) that it would be obviously accepted that massage helps bodies recover from sport, or whatever really.

However, here's more information, this time from a study by Ohio State University:

Olympic swimmer Michael Phelps got a massage twice a day in Beijing. His teammate, Dara Torres, had two massage therapists on stand-by....and a bunch of sedated rabbits in Ohio recently had massage performed on their legs after bouts of intense exercise.

Phelps, 23, made history by winning eight gold medals. Torres, 41, became the oldest swimmer to compete in an Olympic event and win a silver medal.

As for the rabbits? They might have proved scientifically what athletes and trainers have long believed: Massage really does help with muscle recovery.

According to a recent study published in Medicine & Science in Sports & Exercise, researchers at Ohio State University found that Swedishmassage helped speed muscle recovery at the cellular level for rabbits who got mechanically intense exercise.

Benefits of Swedish massage

Athletes also use Swedish massage - stroking, kneading and pressing soft tissue. Thomas Best, professor of family medicine at Ohio State University and senior author of the rabbit study, said it’s too soon for clinical trials on humans. But he considers the rabbits a strong start toward confirming massage’s benefits to athletes.

Best said he hopes further research “will dictate how much massage is needed, for how long and when it should be performed after exercise.”

In the study, researchers used a mechanical device to create a motion similar to the way quadriceps in human thighs move when running downhill.

Afterward, some rabbits got Swedish massage, others did not but were rested. Scientists found that the muscles of the massaged rabbits had improved function, less swelling and fewer signs of inflammation than did muscles in non-massaged rabbits.

Those findings don’t surprise Jim Anderson, athletic trainer for the St. Louis Rams. He remembers players getting massaged 25 years ago. More than half the players get massages now, he said.

They hire their own massage therapists, who massage them the day after a game, Anderson said. Many follow up with another the day before a game to loosen their muscles, a process that also relaxes them mentally.

“The way their bodies feel after a game, if something can alleviate that pain and soreness, they look at it as something good,” Anderson said. “It gets fresh (oxygenated) blood in there, and getting fresh blood to an area helps speed recovery.”

Muscles produce lactic acid during intense workouts, said Ethel Frese, a professor of physical therapy at St. Louis University and a cardiovascular and pulmonary specialist.

The more intense the workout, the more lactic acid is produced and the greater the accumulation of lactic acid, the more fatigued - and painful - the muscle becomes.

Lactic acid will dissipate on its own (quickly), but enhancing blood circulation helps get rid of it quicker. That helps relieve muscle cramps and spasms, she said.

At Washington University, a chiropractic-massage therapist visits once a week, providing services to the all student athletes. But the time slots are limited.

Meanwhile Rick Larsen, head athletic trainer, and his team of therapists provide physical therapy, which might include massage of specific body parts, to injured athletes.

“We use it as an adjunct for other types of modalities that enhance the healing process, such as electronic muscle stimulation, heat, cold, ultrasound,” Larsen said.

Swim coach Brad Shively estimates that if Washington U. has 300 athletes, a third of them could benefit greatly from massage at any given time.

“Massage makes a great difference,” Shively said. “My swimmers use rollers on their legs and shoulders after intense workouts, and it’s manual and self-applied, but it works.”

At competitions, he said, it’s not unusual for swim teams to bring their own massage therapists.


from article published in the Daily Breeze 12/12/08

Silly Season

Without wanting to sound like Scrooge and go bah-humbug, I have to say I really don't get the excesses of the 'festive' season, in fact I think most people go really silly and way over the top.

I'm all for sharing time with family and friends, but why does it have to (for Christians) culminate on 25 December ... and for other regilions whatever your peak day is: surely this should be enjoyed regularly.

So here are some antidotes:

Each person at the gathering should agree to supply one part of the meal. This has a couple of benefits -
a) Mum (or the primary cook) doesn't emotionally and financially stress out doing everything for everyone.
b) with a lil' co-ordination you can communicate the type of day you all want and preferred foods/wine etc.

Organise to do a Mystery Santa, so each adult just has to buy one present. You can even put a financial cap on it. This reduces shopping and financial stress and cuts down on the amount of unwanted crap that is purchased each day and saves earths resources for more important things. Think about sustainable giving too! some suggestions can be found here
http://eartheasy.com/give_tips_for_susgivg.htm

I do agree that Christmas is for the kids and a great way to teach children the spirit of giving is to ask them to pick 3 toys that they don't play with very much, and donate them to a charity of their choice. This works for birthdays also.

Plan some group activity for after the meal to work off the excess calories, which, despite all good intentions, you end up having. Even if it's going for a walk or playing catch - just get the body moving.

Have lots of non-alcoholic options available, especially for the drivers.

What do I think is the perfect gift? Massage of course!

Reducing petrol use

Since moving to Lk Macquarie I've started driving again, after 15 years without a car. I'm grateful to my Mum, whose car I 'share', so I haven't had to buy/insure/maintain my own vehicle. However I have noticed that the hip pocket is getting a whacking, even on the low kilometres that I drive.

Of course, bigger picture, we should also consider the incredible environmental impacts worldwide that transport emissions cause. The following 'Fuel Efficient Driving' tips, could help you achieve reductions:

1. Avoid hard acceleration and braking, rather 'flow' with the traffic. An aggressive driving style can increase fuel consumption by 35%, compared to a smooth style.

2. When the weather is fine, switch off the air-con and open the windows. Not using air-con will reduce fuel consumption by up to 10%.

3. For short trips, to the local shops etc, walk or ride your bicyle - this will improve your cardiovascular health too!

4. Don't keep heavy gear like golf clubs, tool bags, SCUBA equipment etc in the vehicle if not in daily use. The extra weight can increase fuel consumption by up to 24%.

5. Remove roof-racks or bull bars if not required. They increase the aerodynamic drag and weight, which will increase fuel consumption by up to 5%.

6. Check the tyre pressure regularly and keep toward the maximum specified by the manufacturer. This will reduce rolling resistance, maximise tyre life and reduce fuel consumption by up to 2%.

7. Regularly service vehicles including wheel balancing and tyre rotation. Well maintained engines are more efficient and the life of your car will be increased.

8. When refuelling, fill only to the first 'click off' and ensure the cap is replaced securely, to avoid fuel spillages.

9. Switch off your engine when stuck in traffic for any length of time eg the Swansea Bridge opening, traffic jams/accidents.

10. When driving manual vehicles, learn to synchronise down-changes by lightly revving the engine with the clutch disengaged before the lower gear is engaged: Again smooth driving pays off.

11. When driving automatics, don't rest your left foot on the brake pedal. The extra drag, besides wearing out the brakes, can increase fuel consumption by up to 5%.

Happy driving!

Resource: http://www.eartheasy.com/live_fuel_efficient_driving.htm

Pets for health

You've probably heard something about 'a pet being good for you' over the years, but not known why: many recent studies are proving it's not just from exercise.

Research has long shown that pet owners have better mental health, but what wasn’t clear was whether people of more robust health are more likely to get pets in the first place, or whether it was owning a pet that made them healthier. A German study using a sample group of 10,000 people studied over a five-year period, found that those who have a pet continuously for five years make the fewest visits to the doctor, with people who had got a pet within the study period being the next healthiest.

Physiologically, it seems the main effects of having a pet are on cardiovascular health. One study from New York State University found that hypertensive stockbrokers lowered their blood pressure readings after adopting a dog for six months – while other research found that just ten minutes in the company of a pet can significantly reduce blood pressure, as well as raise levels of the ‘bonding’ hormone, oxytocin.

Pet owners also have lower cholesterol and triglyceride levels than non-pet owners, which probably contributes to their 3% reduction in heart attack mortality rate. A New York study also found that pet ownership is predictive of survival one year on from a heart attack.

Additionally research has found that children who have a pet in their first year of life are less likely to suffer from allergies or asthma.

There is undoubtedly a strong psychological component in the pet-health connection as well. American research found that pet owners cope better with adverse life events such as bereavement, while other research found that children in war-torn countries coped with their harrowing circumstances better if they owned a cat or dog. Having someone else to worry about other than yourself is probably a big part of it, as well as being able to derive comfort from the love of a pet.

British researchers also found that children frequently preferred pets to humans as providers of comfort and as confidants, and noted that owning a pet can aid development of self-esteem. Even 50% of adults confide their worries to their pets – with 48% describing them as their ‘best friend.’

There are so many benefits of owning a pet that organisations around the world are beginning to take action to convey the advantages of having a four-legged friend to a wider audience. For example, the Pets As Therapy program organises doggy visits to hospitals, nursing homes and other institutions to benefit patients and residents every week.

In Australia, animal assisted therapy is designed to improve the physical, social, emotional and/or cognitive functioning of patients, as well as provide educational and motivational effectiveness for participants - either individuals or groups. The Children's Hospital, Westmead, is the first NSW hospital to run an AAT program where children who otherwise prove challenging in physiotherapy, and therefore have difficulty reaching their rehabilitation goals, work with a pet.

An increasing number of US companies are allowing dogs to be taken to the workplace by now participating in the annual ‘Take Your Dog to Work Day’. According to the American Humane Association, firms that allow dogs to be brought to work regularly benefit from happier employees, reduced absenteeism and increased productivity.

So if you don't have a pet, looking after one could subtlely improve your health. It doesn't have to cost you a fortune either: your local animal shelter will be happy to help you find a pet to suit your lifestyle.

Resources:
http://www.realbuzz.com/en-us/Healthy_living/index?pageID=1278
http://www.deltasocietyaustralia.com.au/animal_assisted_therapy.htm
http://www.adoptapet.com.au/

Reefer Madness

Esteemed ABC science show 'Catalyst' last night aired a great myth-busting story on marijuana smoking and its link to psychosis.

In the past no-one had actually researched if cannabis causes consumption was linked to schizophrenia: it was mostly imposed morality. However, in 2004, a London study found the truth – schizophrenia rates have been rising in parallel with cannabis use.

This along with a more recent meta-analysis (review of studies) has found that "Smoking pot at any stage increases your risk of developing a psychotic illness by 40%" and the earlier you start smoking, the higher the risk.

However, research on the COMT gene has pinned it even further. Each of us gets two COMT genes, a combination of good and bad (for want of a better analogy). Get two 'bad' genes and you're in the high-risk category.... in fact you have an 11-fold increase in the possibility of psychosis.

The full story can be found at:
http://www.abc.net.au/catalyst/stories/2402434.htm

FAST

It's Australia's second biggest killer, the leading cause of disability AND somewhere in Australia someone suffers EVERY TEN MINUTES.

Do you know the signs of stroke? FAST stands for:

Facial weakness
Arm weakness
Speech difficulties
Time to act - fast, call 000 immediately. The quicker stroke victims receive treatment the better the outcome.

A bit about stroke:
A stroke, also called “brain attack” or “cerebral vascular accident” occurs when brain cells die from oxygen deprivation.

Oxygen deprivation occurs if blood flow to the brain is blocked by a clot or if vessels are damaged. Without oxygen, brain cells cannot function.

There are two types of stroke: hemorrhagic and ischemic.

A hemorrhagic stroke occurs when a blood vessel in the brain bursts, due to high blood pressure, atherosclerosis, or a congenital malformation.

A burst vessel causes bleeding into the brain and decreased blood flow in the damaged vessel. Blood build-up increases pressure in the brain, damaging nerve cells and collapsing smaller vessels.

The second type of stroke is ischemic stroke, which occurs when blood flow through a vessel is blocked. There are three categories of ischemic stroke:
1. thrombotic,
2. thromboembolic, and
3. embolic.

A thrombotic stroke occurs when flow in a blood vessel in the brain is obstructed by arteriosclerosis.

A thromboembolic stroke occurs when a clot breaks off from an arteriosclerotic plaque, and lodges in a downstream vessel, blocking blood flow.

An embolitic stroke occurs when a clot travels to the brain from elsewhere in the body. Patients with atrial fibrillation or who have suffered a heart attack are at high risk of embolic stroke. This is because slow, irregular, or interrupted blood flow has a tendency to clot.

Sometimes an individual will experience a transient ischemic attack (TIA), which is temporary and improves before cells die. A TIA is a precursor to a thrombotic stroke or short-term embolus.

For more information, please visit: www.strokefoundation.com.au

Resource "Pathophysiology" by Porth et al

storm

Given the current worldwide headache, I'd like to remind you:

Life is not about waiting for the storm to pass,
it's about learning to dance in the rain

Ten diet mistakes

If it was as simple as the energy-in less energy-out equation, most of us would be a healthy weight. So, to be successful in losing and managing weight you need to identify unhelpful behaviours that sabotage your personal situation and work out how to counteract them.

Following are some recurring habits that will reduce your sucess:

* Lack of activity - at least 30 minutes of moderate exercise each day is required
* Falling for fads - if it sounds too good to be true, it probably is!
* Emotional eating - consuming to reduce stress doesn't help.
* Alcohol - drinking your kilojoules will also reduce your will-power - cut down/out the alcohol.
* Eating for two - Mums to be should eat well, not in excess.
* Skipping breakfast - this will give you an energy slump mid-morning where you'll want to "snack", you'll also be tired and will eat the first thing in sight (eg fast food).
* Accepting "free" food - whether it's a mouthful at the supermarket demo, nibbles at the pub, or the Xmas party, think about everything you put in your mouth.
* Value for money - the "eat as much as you can for $x" offer, isn't a good deal. Also not leaving anything on your plate ... if you're full, stop!
* Multi-tasking, or eating on the run - Your digestive system will thank you for sitting somewhere quiet and enjoying your meal. Slow food rules!
* Motivated by looks alone - can lead to a spectrum of eating disorders.

In summary, if you want to lose weight, exercise daily and eat healthy meals. You can also try this "tricks"

+ Use a smaller plate (so it looks full)
+ Stop eating when you're full, regardless of what's left
+ Have 6 little meals: breakfast, morning tea, lunch, afternoon tea, dinner and supper. Snacks should include fruit and nuts, seeds etc.
+ Emotional eaters try a handful of plain nuts (NOT chocolate coated)
+ When going to a party, eat before-hand
+ Carry a protein bar in your bag for when you get "caught short".

2 signposts on the journey toward peace

By virtue of our humanity, we are all seekers, we are each on a journey to find serenity and that elusive state of "happiness."

As my "happiness" may be very different from someone elses. Perhaps the better term is that of serenity,by which I mean a comforting envelope of peace and tranquility while we are buffered by chaos and confusion.

The two major signposts, as I see them are both unique and important and each can be articulated as:

1) The gift, the courage, the presence to say "no."
We are all busy, we all have relentless demands on our time and energies and if we say "yes" to everything, at the end of the day our tank is dry and there is nothing left.

2) The notion of self care.
I cannot ever remember through decades of formal education anyone ever telling me to take care of myself. I do not remember anyone advising me to throttle back my plans and my ambition.
The mantra of today's culture is the relentless acquisition of trinkets and widgets, the relentless to-do list, and the relentless emptiness as we frantically seek that butterfly of happiness.

So here's a reminder: enjoy the journey, embrace the trip and don't be too concerned about the final destination.

Resource: By Edward T. Creagan, M.D. at
http://www.mayoclinic.com/health/stress-blog/MY00249

Action Change

These wise words from Bonnie Boots of www.painhealthnews.com:

Last month I unwisely did some yard work that would have been better left to a backhoe and managed to reanimate old back and knee injuries. The last month, then, has been one long battle against that dangerous part of myself that wants to slip into total immobility, swathed in heat packs and soothed with muscle relaxants.

I have a terror of that side of my self. Once before it lured me into letting 2 years of my life slip by.

All of us have that side. Pain, both physical and emotional, is the incantation that conjures it up. Once aroused, it begs us, even orders us to retreat, to cower, to give up and give in.

Consider this news story from March 2008: a 35-year old Kansas woman sat on the toilet at her boyfriend's house for two years until he finally called police for help.

Police said the boyfriend claimed the woman had gone into the bathroom, then refused to leave. He brought her food and water and begged her to come out, but she would not. He couldn't explain why he'd waited two years to call for help.

A police spokesman stated they found the woman, clothed in sweat pants and top, seated on the toilet with her pants down around her ankles. She was disoriented and her legs appeared to have atrophied. Because her skin had grown around the toilet seat, the seat had to be taken to the hospital with her, where it was surgically removed.

If you read this story in your newspaper, you may have shaken your head in disbelief or laughed at the incredible circumstances. How can we explain the actions of these two people, the woman and her boyfriend, going on this way, day after day for two years?

I don't believe this couple planned to spend two years of their lives waiting for her to come out of the bathroom. I imagine something happened that had her very upset. She ran to the bathroom and slammed the door and refused to come out. And an hour passed.

Then another hour passed, and before long the day was gone and evening came. Then it was late at night, and the man and the woman still waited, waited for something to happen. Waited for things to be different.

But the next day, things were still the same, and they were still waiting. Two years, waiting, while the sun rose and set seven hundred and thirty times, for things to change.

Here's one thing we know for sure about this incredible story-things only changed when the boyfriend overcame inertia and took action, when he finally picked up the phone to dial the police and ask for help.

It seems totally weird and incomprehensible. And yet how many of us are living our lives exactly the same way?

We may not be stuck on the toilet seat, but we're stuck on something that holds us back and keeps us from getting on with our lives.

And we're waiting, waiting for something to happen, for something to break the spell of whatever holds us back.

When I first became a pain patient, I was stuck in that strange state of suspended animation. Pain medication robbed me of my normal high energy and made me passive, and I passively waited for someone, some doctor or nurse or therapist, to make things different. I waited for two years.

I know how easy it is to get stuck, like a fly in amber, as days and then years pass and nothing ever changes. So I know this very well-- things only change when we overcome inertia and take action.

When I overcame my inertia, when I stopped waiting for someone else to make a difference in my life, I discovered something amazing. The person I'd been waiting for was me.

I got off the pot, so to speak, and kicked butt. I stopped taking narcotics and got out of the fog. I stopped being polite and passive. I changed doctors. Then I changed doctors again. And then I changed doctors again until I found professionals who could actually help me make progress.

I read everything I could find on pain and healing and I tried, within budget and reason, anything that promised results.

I don't know your story. I don't know what you're stuck on that holds you back. But I do know that if you want something to be different, if you want things to change, if you don't want next week or next month and next year to be just like today, you have to take action.

You have to do something different, talk to someone different, read something different, try something different. Commit yourself to change and change will come.

Takng sustained action will generate a wave of change, a wave that will pick you up and sweep you away from whatever it is you're stuck on, until one day you find yourself standing on a new shore, seeing the sun rise on a new day: a day unlike any you've ever lived. And everything will be different.



Resource: Bonnie Boots
http://www.pain-health-news.com/September-2008.htm

Cholesterol-lowering supplements

If you're worried about your cholesterol and have already started exercising and eating healthier foods, you might wonder if adding a cholesterol-lowering supplement to your diet can help reduce your numbers. Although few natural products have been proved to reduce cholesterol, some might be helpful. With your doctor's OK, consider these cholesterol-lowering supplements and products.

Artichoke extract - May cause gas or an allergic reaction - Recommended dosage: 600 milligrams 3 times a day;

Barley - Recommended dosage: 3 grams barley oil extract or 30 grams barley bran flour a day;

Blond psyllium (found in seed husk and products such as Metamucil) - May cause gas, stomach pain, diarrhea, constipation or nausea - Recommended dosage: 5 grams seed husk twice a day, or 1 serving a day of products such as Metamucil;

Fish oils - May cause a fishy aftertaste, bad breath (if so try odourless options), gas, nausea, vomiting or diarrhea - May interact with some blood-thinning medications, such as warfarin. Recommended dosage: 2 to 4 grams a day;

Garlic extract - May cause bad breath or body odour, heartburn, gas, nausea, vomiting or diarrhea - May interact with blood-thinning medications, such as warfarin. Recommended dosage: 600 to 1,200 milligrams a day, divided into 3 doses;

Oat bran (found in oatmeal and whole oats) - May cause gas or bloating. Recommended dosage: Up to 150 grams of whole-oat products a day;

Red Yeast Rice (Innovative Therapies ‘Lipoplex’*) - Products may contain lovastatin (hypolipidemic agent) and should not be combined with cholesterol-lowering medications. Recommended dosage: as prescribed.

* One of the side-effects of hypothyroidism, which 1 in 5 people {including me} have, can be increased cholesterol. I've been using Lipoplex for several years now and it generally gives me a 1 point reduction in LDL and I now hover around 6. My GP, who is also a naturopath, thinks the improvement should be more significant than this.

Unfortunately, sometimes healthy lifestyle choices, including supplements and other cholesterol-lowering products, aren't enough. If your doctor prescribes medication to reduce your cholesterol, take it as directed while you continue to focus on a healthy lifestyle. As always, if you decide to take an herbal supplement, be sure to tell your doctor: the supplement you take may interact with other medications.



Resourced from: http://www.mayoclinic.com/health/

Forward Head Posture Syndrome

FHPS is the formal name for that slouched, stooped posture that occurs when the head and ears are forward of the shoulders.

This posture causes the muscles at the base of the skull and in the neck to both overwork and tighten, often causing headaches or reduced range of motion in the neck and also reducing circulation to the head, neck and arms. It's been linked to conditions such as carpal tunnel syndrome, thoracic outlet syndrome and lower back pain.

Additionally if you have any degree of FHPS, to see something directly in front of you, you need to tilt your neck back which can compress the spine.

In the image above there are four figures. The one on the far left shows correct posture, with the ear-lobe directly over the middle of the shoulder/arm joint. Personally I don’t think I’ve ever seen this posture in anyone other than dancers!

Second from the left is most common today, third from the left I’m sure you’ll recognise as “teen slouch” or "computer back" and the figure on the far right is the end result if correction is not made - scary but true!

Correction in the early stages is relatively easy. A simple exercise is ‘Chin Retraction’, that I recommend people practice during dead-time eg waiting at traffic lights, for elevators or in queues, when on-hold on the telephone, during commercial breaks on TV etc.

Try this: put a finger on your chin and gently push backwards, holding for 10 seconds (no more). You can repeat lots of 10 seconds but initially don’t hold for longer. It’s not a big move and you don’t tilt your head up or down. If you start will poor posture and push your chin, your carriage will end up collapsing and you’ll be staring at the ground. It really is a small move but you’ll feel all sorts of sensations in your neck, arms and skull. You make feel tingling in your neck and arms, this is okay as it’s the nerves being worked and it should stop as soon as you release the hold. Simple but effective.

If you suffer postural stress in your neck, shoulders and back, most benefit will be got from remedial massage followed by daily practice of the 'chin retraction'.

Know Pain, Know Gain

Okay, so I know it's a play on the "no pain, no gain" tag, but I prefer the positive edge the title gives.

I've just started reading 'The Road Less Travelled' by M. Scott Peck (1990 - yeah it's been around awhile) and in the first few chapters have come across the following gems:

PROBLEMS do not go away. They must be worked through or else they remain, forever a barrier to growth and development.

... many people simply do not take the time necessary (for many reasons other than lack of time) to solve life's intellectual, social or spiritual problems.

In attempting to avoid the pain of responsibility, millions of people daily attempt to escape from freedom. One's adult life is a series of personal choices, decisions. If you can accept this totally, you become free.

And a throw-back from the 60's, attributed to Eldridge Cleaver, "If you are not part of the solution, you are part of the problem".

Then, finally for this post: The life of wisdom must be a life of contemplation combined with action.

Keep evolving!

Clarification

ooops, so sorry, typo makes the property a real steal. The actual sell price is AUD 243,000.
Still a great price all the same.

FOR SALE!

As you know I've recently left Sydney and the plan is to sell my sister's place so we can buy soomething bigger togeteher. Alas the crap financial markets have put something of a dampener on real estate etc and we haven't sold (yet).

So, I'm appealing to all and sundry - please pass this on to any investors you know who like great deals (and who doesn't):


Belmont North Cottage - a mere $143K!

2 beds with builtins, large combined bathroom/laundry, kitchen/dining, lounge. Partly refurbished, polished floorboards, big storage shed, 930sq of sunny, level land near transport, schools etc. Selling because we need something bigger for reverse-empty-nester (the kids are moving home!).

See link below, noting we've got much nicer pics than the agent took! (Video available upon request)

http://www.realestate.com.au/cgi-bin/rsearch?a=o&id=104967852&f=0&p=10&t=res&ty=&fmt=&header=&cc=&c=18891424&s=nsw&tm=1218335410

It's August

which means I've been in Lake Macquarie for one month now. Wow! Sydney feels like a lifetime ago and I've achieved quite a bit: a new approach to life (smell the roses), a new clinic, in a couple of weeks I'll be launching Pilates Matwork classes at the Caves Beachside Hotel (watch this space) and I even think I've got a crew position lined up for the new sailing season in September!

Life is good.

Another lovely piece of philosophy follows, for you to ponder and act upon:

I shall pass this way but once;
any good, therefore, that I can do or any kindness that I can show to any human being, let me do it now.
Lert me not defer nor neglect it, for I shall not pass this way again.

Running Out

This is from a recent horoscope but the philosophy I think is appropriate to all...

Running out of time? Or patience? These are self-replenishing commodities.

Just as we never run out of reasons to feel agitated, irritated or annoyed, so we never run out of potential reasons to forgive, forget, be kind and be tolerant.

Life's too dull if all we ever do is act like model citizens. It's too unhappy if we let resentments or anxieties dominate our thoughts and feelings.

Life's is short: enjoy every moment.


Source: www.cainer.com

The straw that broke the camel's back

Once upon a time in a land far, far away, a merchant needed a camel to transport straw to another city. Since each piece of straw weighed no more than a feather, the merchant did not anticipate the rest of the story. As each piece of straw was put on the camel's back, the camel never complained. The camel said to his master, "I can handle this. I have lots of energy. I am strong, and after all, it is my responsibility to carry the straw."

Well, we all know what happened. The camel never complained, it did what camels are suppose to do, and the addition of one final blade of straw buckled the knees of the camel, broke its back, and he slumped to the desert floor. This is a famous story which fits into many of the themes on our stress blog. Some of the themes which I derive from the story are as follows.

The camel, like many of us, never learns to say "no." He did what he was supposed to do as do many of us and it took its toll on his health and well-being.

The camel, like many of us, did not know its limits. We only have so much strength, we only have so much time, and we only have so much energy. If we continue to say "yes" to everything, we are set up for the same fate as the camel.

The camel did not strike a compromise with his master. There were no discussions of limits; there were no discussions of dividing up the burden to use other camels; there was no attempt to negotiate with the master a better way to deliver the product or to complete the task.

So, what other lessons do you find in the power walk of the camel? In a sense, each of us is a camel with responsibilities and tasks and very clear limits. What have some of us learned so that we do not go down the same road as our camel brethren?

Resource: By Edward T. Creagan, M.D.
Published on 2/7/08 at http://www.mayoclinic.com/health/stress-blog/MY00152

New Location!

I've said good-bye to Sydney and am settling in nicely to east Lake Macquarie and, as of this morning, have a clinic to work from! Details are:

Location Address:

Wellness Massage
Shop 10, Swansea Arcade
172 Pacific Hwy
Swansea NSW 2281

it's located behind the Amcal Chemist, opposite the Post Office and there's a carpark out the back. All very handy.

Phone: 0419447224
or book online at

Operating hours for massage and reiki:

Mon, Tue, Thur, Fri - 12noon – 7pm (earlier appointments available by request)

Saturday – 9am – 2pm

Wednesday – mobile appointments only 9am – 12 noon

Sunday – closed


Rates:

30 minutes - $40

45 minutes - $50

60 minutes - $60

90 minutes - $80

EFTPOS & Credit card (Visa, Mastercard only) available

10% pensioner discount available, please advise at time of booking and bring your pensioner ID to your appointment.

Of course my long-standing referral and loyalty fee will still operate, with only a little change. I'm now offering:

* 10% discount off your session when someone you refer to me has taken a session: this is accruable if you wish; and

* Purchase and pay for a block of five sessions to be taken within a six month period and you get 10% off the total value.

I look forward to seeing you at the clinic soon.

On the shores of Lake Macquarie

... well, sort of. Lovely view from my driveway at least!
The flat is functional, rather pre-loved but will comfortably fill the gap for awhile.

I'm getting myself organised and have the option of space at the local Chiropractors plus seeing another clinic option in Swansea on Thursday, so hope to be working next week, which my bank account will be pleased with. Not having to spend much on food mind you: Mum's gourmet cooking brings a smile to anyone's face.

Here are some pics of my new place:

View from the driveway -


Sunset


Twilight


Lounge


Bedroom


there's a second bedroom, bathroom and kitchen of course!

Will be back soon with more health topics.

Smiggins Holes 2010

I'm on the hunt and hoping you can help, or may know of someone that can help.

I'm wanting to get hold of "Smiggins Holes 2010" campaign merchandise, as promoted by Roy & HG on the "Ice Dream" at recent Winter Olympics telecasts.

I'll consider all merchandise but am specifically looking for women's medium top. Prefer unused but will consider "as new". Or, if you have the t-shirt and can't bear to part with it, could you scan it for me so I can mock-up a tshirt?

This is for a farewell gift for a friend and I've tried every avenue and failed, so I'm hoping someone in cyberspace is listening.

Tears Can Provide Powerful Pain Relief

If you suffer with chronic pain from any source, crying about it may offer a fast route to temporary relief.

You'd be surprised to see how many people cut themselves off from their emotions and refuse to cry. It's easy to understand this of men who grow up hearing "Big boys don't cry!" so steel themselves against tears, even during excruciating pain.

But it's also common in women, especially women who held jobs with managerial responsibility. That's because women who run their own business or have management positions in corporations often feel the same pressures men do to suppress honest emotions.

Suppressing emotions can cause problems-especially for people with chronic pain. Stress builds up. Muscles tighten. And pain increases. Cry, and the stress is released. "Tears," said author Albert Richard Smith, "are the safety valve of the heart when too much pressure is laid on it."

But don't brush this off by saying it's "just" stress relief. Crying is one of the systems nature gives us for reducing pain and the way it does it is so multifaceted as to seem almost magical.

The human brain is capable of releasing uncounted numbers of chemicals, and to release them in combinations that may number into the thousands. Crying is one of the signals that tell the brain it's time to begin releasing chemical compounds. And the compounds it chooses to release actually depend on the reason you are crying!

That's right-tears of joy actually have a different chemical composition then tears of pain.

Tears of pain induce the brain to release chemicals that help us relax, reduce stress and decrease our sensitivity to pain. That's why we often feel so much better after we cry.

There's a reason children sit down and sob when they cut a finger or scrape a knee. Children, still unshaped by social pressure, do what comes naturally. It's only as adults that we learn to let our conscious minds stand in the way of our unconscious and very instinctive abilities to heal ourselves.

Next time you feel the grip of pain, or feel overwhelmed by the havoc that pain has brought to your life, sit down and let yourself cry. Nature wants you to.

Article Source: http://EzineArticles.com/?expert=Bonnie_Boots

Cold n Flu Fighters

Obviously eating well, exercising every day and getting enough sleep is integral to staying healthy, but what should you do when you're "under attack" with a cold or the dreaded flu? Here are some tips:

Supplement Your Diet

Vitamin C helps increase the production of disease-fighting white blood cells and antibodies.

Vitamin E also helps immunity cells produce antibodies.

Echinacea fires up your immune system to help prevent/treat attack.

Beta-Carotene converts in the body into Vitamin A and helps in the production of infection-fighting cells.

Zinc increases the ability of white blood cells to fight infection.

Selenium helps prevent cellular damage by free radicals.

Exercise is great to reduce stress, improve sleep and aid weight management HOWEVER if you've got a "bug" is best to cut out or cut back on exercise until your immune system has recovered (physical activity causes a level of stress on the body). "Soldiering On" is NOT the way to quickly recover - if you're unwell, treat your body nicely and let it rest.

Sleep rejuvenates your body and helps your immune system function. Deep sleep stimulates the thymus gland to produce T-cells which help reject foregin substances and produces antibodies to fight infection. Aim to get 7-8 hours quality sleep a night. Sleeping helps you de-stress...

Stress triggers the release of adrenaline and cortisol hormones that will reduce your boyd's ability to produce antibodies - that's why highly-stressed people offers get more colds and suffer digestive upsets.

Resource: 'liveitup' Winter 08 magazine, published by Blackmores. Information supplied by Andrew Cate, Nutritionist.

Moving On!

I’ve been labouring about how to say this for awhile now, so have decided to just come right out and let you know I’m moving on!

Events have culminated to indicate it’s time for a change, so I am heading to the lovely (East) Lake Macquarie area, 2 hours north of Sydney, just south of Newcastle.
My last clinic date at Milsons Point will be Monday 30 June.

I fully realise that this new location isn’t going to be convenient for the majority of my wonderful clients, so I have arranged for a highly-respected colleague, Raymond Hulands, to look after you in the future.

Ray has been my massage therapist for the last couple of years and I’m sure that speaks for itself, but by way of introduction:

He has been a massage and soft tissue therapist for 12 years and has worked alongside therapists from the AIS and ACT Academy of Sport and contracted to various professional NRL teams as well as elite athletes of the Australian Provincial Baseball team, Australian Mens Hockey team, Australian Masters Games, cast of the musical ‘Priscilla, Queen of the Desert’ and members of Opera Australia. His skills include:
• Assessment, treatment and management of workplace, sport & general injuries
• Hands-on treatment techniques to alleviate aches, pains and injuries
• Postural education
• Home and gym based rehabilitation programs
• Stretch and Strengthening programs

You are welcome to continue reading this blog for useful health tips. Other contact information will be updated on my website as it comes to hand www.balm-energy.com.au Do please pass on my details to any friends and colleagues you may have in the area, and, of course, if you happen to find yourself on the scenic coast road north, Lake Macquarie is a lovely place to Stop.Revive.Survive.

Tax Tips

In Australia "Tax Time" is on the doorstep, so here's some information to help you come out on top -

1. Claim all the deductions you can that came about as a result of producing income or carrying on a business. Consider self-education fees, home office expenses, subscriptions and travel expenses. Receipted of course.

2. Delay income and bonuses until after July 1. Tax rates will be indexed as of the new financial year, which means you will pay a lower rate of tax on income next year.

3. Donate to your favourite charity. Any donations of $2 to a registered charity are tax deductible.

3. Make a super. contribution for your spouse. If they earn less than $13,800, you can make up to a $3k contribution and reduce your tax by up to $540.

4. Maximum your super. Salary sacrifices are taxed at only 15% when paid into your fund and reduce your assessable income.

5. Take out health insurance that includes hospital cover. If you earn more than $50k you will be charged 1% of your income otherwise.

6. Pay the premium of an income protection policy. Premiums are tax deductible and by paying now you'll get the tax deduction this year.

Special tip from me: talk to your accountant about claiming massage as "stress management". It can be done.

Note: The ATO has advised if will be paying special attention to the following industries, so make sure your records are in order and claims are legitimate:

Tourism workers, travel consultants and guides
Fitness and sporting industry employees
Construction industry & mining site employees
Guards and security employees.

Resource: 'Business Chicks Latte' magazine Jun/Jul 07. The information was provided by tax professionals Vanessa Hillier of Sentinel Wealth Management & Anthony Bell of Bell Partners.

Online bookings available

I've just signed up with ClickBook so you can now book your session with me online!
.... of course, phone or text will continue to be accepted.

Find me at www.BALM-ENERGY.clickbook.net

How to ruin a relationship in one night

.... AKA SNORING! It can reduce the quality of your sleep as well as anyone within ear shot.

What causes snoring?

As you doze off and progress from a lighter sleep to a deep sleep, the muscles in the roof of your mouth (soft palate), tongue and throat relax. The tissues in your throat can relax enough that they vibrate and may partially obstruct your airway.

The more narrowed your airway, the more forceful the airflow becomes. Tissue vibration increases, and your snoring grows louder. Snoring may be an occasional problem, or it may be habitual.

What contributes to snoring? A variety of factors can lead to snoring, including:

Your anatomy. Having a low, thick soft palate or enlarged tonsils or tissues in the back of your throat (adenoids) can narrow your airway. Likewise, if the triangular piece of tissue hanging from the soft palate (uvula) is elongated, airflow can be obstructed and vibration increased. Being overweight contributes to narrowing of your airway.

Alcohol consumption. Snoring can also be brought on by consuming too much alcohol before bedtime. Alcohol relaxes throat muscles and decreases your natural defenses against airway obstruction.

Nasal problems. Chronic nasal congestion or a crooked partition between your nostrils (deviated nasal septum from a formerly broken nose) may be to blame.

Sleep apnoea. Snoring may also be associated with obstructive sleep apnoea. In this serious condition, your throat tissues obstruct your airway, preventing you from breathing. Sleep apnoea is often characterized by loud snoring followed by periods of silence that can last 10 seconds or more. Sometimes, complete obstruction does not occur, but rather, while still snoring, the airway becomes so small that the airflow is inadequate for your needs. Eventually, the lack of oxygen and an increase in carbon dioxide signal you to wake up, forcing your airway open with a loud snort or gasping sound. This pattern may be repeated many times during the night and results in continual tiredness as you're not getting enough quality sleep.

What To Do?
First stop losing weight, avoiding alcohol close to bedtime and changing sleeping positions (to sleep on your side) may help.

Nasal congestion is a common trigger for snoring. Horseradish, wasabi, garlic and vitamin C may just help ease this.

Sleep apnoea is a serious condition and you should talk to your doctor about testing. A previously broken nose can be corrected with day surgery.

Resource: http://www.mayoclinic.com/health/snoring/DS00297/DSECTION=1

Vegetarian Sources of Protein

One of the biggest issues in losing weight and/or changing body shape (muscle toning) is getting enough protein. Most of us don't get close enough - the formula is 1.5gr of pure protein per kilo of body weight eg if you're 65kg you need 95-100gr of pure protein per day.

Pure protein, however, is NOT food weight and 100gr of meat, fish, chicken will give you 20gr of pure protein. One egg = 5gr.

For cholesterol reasons alone, we need to be considerate of how much animal fats we consume and those that select a vegetarian diet need to be thoughtful of how much protein they are ingesting.

Also, don't forget, if you are increasing your protein intake you'll need to drink more water, as protein takes more liquid to be well processed by the body.

If you're a meat-eater, usually two serves per day of 'meat' is okay (preference should be fish then chicken then red meat). Note, a serve is about the size of a pack of cards, but this will only give you 40-50gr of pure protein, so where does the balance come from?

Plant foods contain the same eight amino acids as animal foods do, only in differing amounts. As long as you are getting enough calories from a healthy diet, plant foods give you all the amino acids you need, by themselves or in combination with one another.

Foods listed below are considered complete proteins, meaning they contain all of the essential amino acids:

Nuts

Soy foods, such as tofu, tempeh, miso, and soy milk

Sprouted seeds -- each type of sprout has differing proportions of nutrients, so it's best to eat a variety of them and eat them 'young'.

Grains, especially amaranth and quinoa, are highest in protein and are high-quality proteins

Beans and legumes, especially when eaten raw (avoid peanuts though).

Spirulina and chorella (blue-green algae), which are over 60 percent protein. You can buy this capsule form if you find the powder unpalatable.

Common Sources of Essential Amino Acids

Histidine: Apple, pomogranates, alfalfa, beets, carrots, celery, cucumber, dandelion, endive, garlic, radish, spinach, turnip greens.

Arginine: Alfalfa, beets, carrots, celery, cucumbers, green vegetables, leeks, lettuce, potatoes, radishes, parsnips, nutritional yeast.

Valine: Apples, almonds, pomegranates, beets, carrots, celery, dandelion greens, lettuce, okra, parsley, parsnips, squash, tomatoes, turnips, nutritional yeast.

Tryptophan: Alfalfa, brussel sprouts, carrots, celery, chives, dandelion greens, endive, fennel, snap beans, spinach, turnips, nutritional yeast.

Threnoine: Papayas, alfalfa sprouts, carrots, green leafy vegetables such as celery, collards, kale, and lettuce (especially iceberg), lima beans, laver (Nori -- a sea vegetable).

Phenylalanine: Apples, pineapples, beets, carrots, parsley, spinach, tomatoes, nutritional yeast.

Methionine: Apples, pineapples, Brazil nuts, filberts, brussels sprouts, cabbage, cauliflower, chives, dock (sorrel), garlic, horseradish, kale, watercress.

Lysine: Apples, apricots, grapes, papayas, pears, alfalfa, beets, carrots, celery, cucumber, dandelion greens, parsley, spinach, turnip greens.

Leucine: Avocados, papayas, olives, coconut, sunflower seeds.

Isoleucine: Avocados, papayas, olives, coconut, sunflower seeds.

Written by: Thomas Stearns Lee, NMD
Resource: http://www.naturodoc.com/library/nutrition/protein.htm

UK Bed & Breakfast

The Guardian website has just launched a rather excellent interactive guide to B&Bs around England, Wales and Scotland:

http://lifeandhealth.guardian.co.uk/bedandbreakfastdirectory/interactive/0,,2278385,00.html

All tastes & budgets are catered for: quirky, traditional, extravagant and cheap ‘n cheerful..... Will that be kippers or full-English?

The buck stops with us

Every once in awhile there is a quote that hits home, for example:
'As we think so we become', and 'Our attitude creates reality'
In other words, our reaction to a situation determines the amount of stress we will have. So, what does this mean from a practical standpoint?

If we become upset, angry, or disappointed over an event, a person, or a circumstance, we are giving up our peace of mind and our serenity to that person, to that event, or to that situation. If I am stuck in traffic and I am running late for an appointment and if I am frustrated and angry, I have given up my serenity and my peace of mind to a traffic jam over which I have no control.

If any of us doubt this wisdom, let us repeat tomorrow morning, "I will have a lousy day," five times. Guess what, this will become a self-fulfilling prophecy. On the other hand, if we tell ourselves this will be a day of miracles and something wonderful will happen, the probability is much greater that yes indeed it will be creative and a fulfilling day.

So, I think we are learning from each other that there are no simple solutions, there are no quick fixes, but by reframing the way we view a problem we can better retain our serenity and peace of mind because after all, if our health deteriorates, nothing else really matters.

The buck does stop with us and to a very real extent we need to be proactive and assertive in securing, maintaining, and nurturing our physical, spiritual, and emotional well-being.

Written by Edward T. Creagan, M.D.
March 18, 2008 and published on http://www.mayoclinic.com/health

Keep It Local

Firstly, I need to state I'm a swinging voter and would generally refer to myself as a watermelon (green on the outside, red on the inside), but I'm rather peeved at the current State (Labor) government in NSW.

They've in in government for a mighty long time and have stuffed up health, education and transport. Currently they've got their sights on selling the electricity infrastructures and keeping their mitts on monies paid by developers as part of their project fees: this money, in the main, currently goes to local services as supplied by the local governments.

There's a statewide campaign running, called Keep It Local.
I urge you to make your voice heard: it might be your last chance-

http://www.keepitlocal.org.au/index.php

bright ideas for staying alert and active in the afternoon.

Jump the slump with these bright ideas for staying alert and active in the afternoon:

Avoid a huge carbohydrate lunch, such as a big bowl of pasta or rice. Instead have protein and vegetables. In winter this could be a chicken or bean vegetable soup, and in summer, a salad with chicken, beans or fish. It's the protein that makes you feel full.

Reduce the size of your meals so the digestive system does not become overburdened and drain you of energy.

Try to eat lighter foods or smaller portions more often (having something approx. every 4 hours).

After eating lunch, go for a short walk. Even five minutes will help the digestion process. If you are in an office, leave your desk hourly to assist circulation to the brain and limbs... walk the long way to the loo or kitchen, visit a colleague rather than sending an email/phoning.

Mid-morning or afternoon snack on high protein healthy choices such as nuts and seeds. Almonds, brazil nuts, pecans, walnuts, sunflower, sesame, and pepitas are all good choices, as is a boiled egg, a small tin of tuna, natural yogurt with apple and pear, or a protein drink.

Avoid eating sugary snacks or caffeinated drinks mid-morning or as a rescue effort in the afternoon. These will only worsen the slump.

At the first sign of fatigue, drink a huge glass of filtered water. We often mistake signals from thirst receptors as hunger. Make sure you are drinking water throughout the day - in Winter try warm water with slices of ginger or lemon - herbal teas are good too.

Slumps may be due to mild food intolerances. If you suspect this to be the case, try writing a food diary for a week to observe any patterns in your energy which directly relate to your diet and discuss with a nutritionist.

Take the time to chew your food properly to assist digestion. Chewing brings about greater awareness, relaxation and faster satiety. Avoid eating lunch at your desk, in front of the TV as the digestive system works better when you are relaxed.

If you take a multivitamin or vitamin B complex, take it with lunch so you feel the benefits in the afternoon.

Put sleep first. Nothing will stop an afternoon slump if you are not sleeping properly or not getting a full eight hour quota per night.

Exercise improves energy levels out of sight. To get started, make appointments with yourself for three or more 30-minute sessions a week – it could be running, swimming, yoga, walking, or a combination of all four.

Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9233
First published 14/4/08.

Make Colds Less Common

Winter, in the Southern Hemisphere, is on the door-step and Sydney has had a cold and damp Autumn to date, so here are a few tips on avoiding or managing the "common cold" - common because lots of people get them, particularly in Winter when we live indoors and closer together.

Colds spread by touching hands or solid objects that are contaminated by one of more than 200 viruses, or by breathing in droplets from sneezes or coughs. A cold is an infection of the repiratory tract and usually gets better on its own in 5-7 days. Symptoms include sneezing, coughing, sore throat and blocked or runny nose: the cough is often the last symptom to resolve and may take 2 weeks or longer. Antibiotics do not help colds as they don't work on viruses and the best treatments are rest, staying warm and drinking lots of fluids.

If you got a gold, good manners for keeping germs to yourself are:
* cover your mouth when sneezing or coughing
* use tissues, rather than hankerchiefs, to blow your nose and dispose of the tissue appropriately after use
* wash your hands with soap regularly, especially after blowing your nose or before preparing / eating food
* avoid sharing cups, glasses, cutlery
* keep your hands away from your eyes, nose and mouth (the hand transfers the contaminant).

Often the common cold is mistaken for flu (influenza). Flu however has a very sudden onset with a high fever and symptoms include body aches, shivering, sweating and throat and lung irritation. General vaccines are available to help ward off the flu and now is the time to get a shot, particularly if you are elderly, have chronic illnesses or closely with the public (health workers, teachers, bus drivers etc).

Resource: Frank Bazik, Royal North Shore Hospital, story in Mosman Daily 1/5/08

The Top Ten Unfounded Health Scares of 2007

I'm sure like most of you, I get scores of spam and hoax emails, which I try to ignore. When, however, they are related to health issues, I try to research the information for validity (and usually fail to find 'evidence'). This article then, piqued my interest...

Unfounded health scares have been with us for a long time, from a panic over chemicals on cranberries in the 50s to the hysteria over Alar on apples in the late 1980s. Here's a list of the ones we considered most ridiculous in 2007:

Scare #1: There's deadly lead in lipstick. Not true -- the tiny amounts are harmless.

Scare #2: Fluoridated water jeopardizes your health. Nope -- it promotes dental health.

Scare #3: Red meat and processed meat increase cancer risk. Hogwash -- the studies involved people eating huge amounts and leading very sedentary lives. Meat is fine in a balanced diet.

Scare #4: The chemicals used to make Teflon cause low-birth-weight babies. No way -- the variations in weight in the studies are too small to draw such conclusions.

Scare #5: Nitrites in cured meat cause lung disease. Baloney -- super-high exposure of rats to a related chemical may cause cancer, but that's not relevant to us.

Scare #6: Roses contain toxic pesticides. Here's a better idea -- stop and smell the roses.

Scare #7: Rubber duckies are toxic to kids because of chemicals called phthalates. Another attempt to get attention by frightening parents.

Scare #8: Vaccines cause autism. Nope -- many studies have shown small traces of vaccine preservative aren't harmful to kids.

Scare #9: Office printers are as hazardous as secondhand smoke. No, no, no -- they're only comparable in that you can arbitrarily lump smoke and printer particles together as "pollution."

Scare #10: Water bottles cause cancer. Drink up -- virtually no trace of the relevant chemicals leaches into your water.

For details on these and other nonsensical scares, visit our site: www.acsh.org and until then, the American Council on Science and Health advises you to remain calm and skeptical.

Posted 02/29/2008 by The Medscape Journal of Medicine.
Presenter: Elizabeth M. Whelan, ScD, MS, MPH of the American Council on Science and Health.

The Wonders of Baking Soda

Recently I went on a search for how to clean my very wiffy Birkenstocks, which I wear almost exclusively November-April, and came across a Q&A Forum that advised to:
make a thick paste of baking soda and (a little) water, smear over the liner, let dry, rinse off and dry again. It worked a dream!

So, after my friend KGB nearly went A over T last night on my slippery walkway, thought I see what I could find as a "natural" solution. I came across this this gem
http://www.waukeshacounty.gov/WorkArea/downloadasset.aspx?id=4742 and used the "Drain Cleaner" option. Again, great results.

My only gripe? I can only find Bicarb/Baking Soda in small packets and would like a couple of kilos under my sink!

ANZAC Day

Lest we forget ...

The Anzac on the Wall
I wanderer thru a country town, 'cos I had some time to spare,
And went into an antique shop to see what was in there.
Old Bikes and pumps and kero lamps, but hidden by it all,
A photo of a soldier boy - an Anzac on the Wall.

'The Anzac have a name?' I asked. The old man answered 'No,.
The ones who could have told me mate, have passed on long ago.
The old man kept on talking and, according to his tale,
The photo was unwanted junk bought from a clearance sale.

'I asked around,' the old man said, 'but no one knows his face,
He's been on that wall twenty years... deserves a better place.
For some one must have loved him, so it seems a shame somehow.'
I nodded in agreement and then said, 'I'll take him now.'

My nameless digger's photo, well it was a sorry sight
A cracked glass pane and a broken frame - I had to make it right
To prise the photo from its frame I took care just in case,
Cause only sticky paper held the cardboard back in place.

I peeled away the faded screed and much to my surprise,
Two letters and a telegram appeared before my eyes
The first reveals my Anzac's name, and regiment of course
John Mathew Francis Stuart - of Australia 's own Light Horse.

This letter written from the front... my interest now was keen
This note was dated August seventh 1917
'Dear Mum, I'm at Khalasa Springs not far from the Red Sea
They say it's in the Bible - looks like a Billabong to me.

'My Kathy wrote I'm in her prayers... she's still my bride to be
I just cant wait to see you both, you're all the world to me.
And Mum you'll soon meet Bluey, last month they shipped him out
I told him to call on you when he's up and about.'
'That bluey is a larrikin, and we all thought it funny
He lobbed a Turkish hand grenade into the Co's dunny.
I told you how he dragged me wounded, in from no man's land
He stopped the bleeding closed the wound with only his bare hand.'
'Then he copped it at the front from some stray shrapnel blast
It was my turn to drag him in and I thought he wouldn't last.
He woke up in hospital, and nearly lost his mind
Cause out there on the battlefield he'd left one leg behind.'
'He's been in a bad way Mum, he knows he'll ride no more
Like me he loves a horse's back, he was a champ before.
So Please Mum can you take him in, he's been like my own brother
Raised in a Queensland orphanage he' s never known a mother.'

But Struth, I miss Australia Mum, and in my mind each day
I am a mountain cattleman on high plains far away.
I'm mustering white-faced cattle, with no camel's hump in sight
And I waltz my Matilda by a campfire every night
I wonder who rides Billy, I heard the pub burnt down
I'll always love you and please say hooroo to all in town'.
The second letter I could see, was in a lady's hand
An answer to her soldier son there in a foreign land.

Her copperplate was perfect, the pages neat and clean
It bore the date, November 3rd 1917.
'T'was hard enough to lose your Dad, without you at the war
I'd hoped you would be home by now - each day I miss you more'

'Your Kathy calls around a lot since you have been away
To share with me her hopes and dreams about your wedding day.
And Bluey has arrived - and what a godsend he has been
We talked and laughed for days about the things you've done and seen'

'He really is a comfort, and works hard around the farm,
I read the same hope in his eyes that you won't come to harm.
Mc Connell's kids rode Billy, but suddenly that changed.
We had a violent lightning storm, and it was really strange.'
'Last Wednesday, just on midnight, not a single cloud in sight,
It raged for several minutes, it gave us all a fright.
It really spooked your Billy - and he screamed and bucked and reared
And then he rushed the sliprail fence, which by a foot he cleared'

'They brought him back next afternoon, but something's changed I fear
It's like the day you brought him home, for no one can get near.
Remember when you caught him with his black and flowing mane?
Now Horse breakers fear the beast that only you can tame,'
'That's why we need you home son' - then the flow of ink went dry-
This letter was unfinished, and I couldn't work out why.
Until I started reading, the letter number three
A yellow telegram delivered news of tragedy,
Her son killed in action - oh - what pain that must have been
The Same date as her letter - 3rd November 17
This letter which was never sent, became then one of three
She sealed behind the photo's face - the face she longed to see.

And John's home town's old timers - children when he went to war
Would say no greater cattleman had left the town before.
They knew his widowed mother well - and with respect did tell
How when she lost her only boy she lost her mind as well.
She could not face the awful truth, to strangers she would speak
'My Johnny's at the war you know, he's coming home next week.'
They all remembered Bluey he stayed on to the end.
A younger man with wooden leg became her closest friend.

And he would go and find her when she wandered old and weak
And always softly say 'yes dear - John will be home next week.'
Then when she died Bluey moved on, to Queensland some did say.
I tried to find out where he went, but don't know to this day.
And Kathy never wed - a lonely spinster some found odd.
She wouldn't set foot in a church - she'd turned her back on God.
John's mother left no Will I learned on my detective trail.
This explains my photo's journey, of that clearance sale.
So I continued digging, cause I wanted to know more.
I found John's name with thousands, in the records of the war.
His last ride proved his courage - a ride you will acclaim
The Light Horse Charge at Beersheba of everlasting fame.
That last day in October back in 1917
At 4pm our brave boys fell - that sad fact I did glean.
That's when John's life was sacrificed, the record's crystal clear
But 4pm in Beersheba is midnight over here......
So as John's gallant sprit rose to cross the great divide,
Were lightning bolts back home, a signal from the other side?
Is that why Billy bolted and went racing as in pain?
Because he'd never feel his master on his back again?
Was it coincidental? same time - same day - same date?
Some proof of numerology, or just a quirk of fate?
I think it's more than that you know, as I've heard wiser men,
Acknowledge there are many things that go beyond our ken

Where craggy peaks guard secrets neath dark skies torn asunder,
Where hoofbeats are companions to the rolling waves of thunder
Where lightning cracks like 303's and ricochets again
Where howling moaning gusts of wind sound just like dying men
Some Mountain cattlemen have sworn on lonely alpine track,
They've glimpsed a huge black stallion - Light Horseman on his back.
Yes Sceptics say, it's swirling clouds just forming apparitions
Oh no, my friend you can't dismiss all this as superstition.
The desert of Beersheba - or windswept Aussie range,
John Stuart rides on forever there - Now I don't find that all strange.
Now some gaze upon this photo, and they often question me
And I tell them a small white lie, and say he's family.
'You must be proud of him.' they say - I tell them, one and all,
That's why he takes - the pride of place - my Anzac on the Wall.

(attributed to "Dave")

Earth Day - 22 April

On 22 April join people around the world by taking 2 minutes to focus on the feeling of appreciation and gratitude for our fabulous planet:

http://www.heartmath.org/million_hearts/

ENERGY SLICE

Here's a quick 'treat' recipe, that's healthy for you:

INGREDIENTS
1/2 cup unprocessed bran
1/4 cup shredded coconut
1/2 cup wholemeal plain flour (or other flour if your allergic to wheat etc)
1/4 cup raw sugar (optional and not really needed)
1 cup of rolled oats
1/4 cup seasame seeds
1 cup of chopped nuts (pecan, walnut, brazil, almond - your favourite)
3/4 cup sultanas
1/2 cup butter (melted)
1 tablespoon honey
2 eggs (lightly beaten)

METHOD
Preheat oven to moderate (about 170C if fan-forced)
Lightly grease or line at 28cm x 18cm slice tin

Melt the butter and still in the honey
In a large bowl, combine all the dry ingredients
Pour in the butter & honey mix and the beaten eggs
Mix thoroughly
Press firmly into slice tin and cooked for 20-25 minutes or until golden brown.
Remove from oven, allow to cool for 5 minutes the slice (I do 3 x 6)
Allow to cool fully before removing from tin
Store in airtight container (if you need, I swear it won't last long though!)

Enjoy

Kirribilli: my home

From the 25m pool deck, across the Olympic pool - close enough to the Harbour to touch


View from gym window, across pool to Harbour Bridge: Inspiration in a cup!


Looking across Sydney Harbour to Kirribilli

Mobile phone manners

Got this from Flying Solo (see link under 'Favourites') and wholeheartedly concur:

It’s my observation that shortly after the mobile phone was introduced to society, we rewrote the book on manners. Here are seven things about mobile phone manners that really set me off:

Checking for and responding to every call and text immediately doesn’t make you important and indispensable nor does it make you look important and indispensable. It does make you seem like a person who can’t stand to be on their own for five minutes. The off button is the most important feature of your phone – use it regularly.
It’s hard to believe, but there are some places where it is inappropriate to hear mobile phone rings/beeps and alerts. At the top of my list are restaurants, churches, movie theatres, restaurants, hospitals and did I mention – restaurants? Once again the key here is utilising the oft-forgotten off button or silent mode.
Don’t answer/make calls at the same time you are ordering your coffee or lunch. The person trying to take your order thinks you’re an idiot, and so does everyone else in the queue.
Texting has its benefits, but it’s not the medium for cancelling work meetings, social dates or relationships. It’s an easy out for those who can’t be bothered explaining themselves or having a difficult conversation. It is however, brilliant for confirming both work and social appointments
Ringtones – Anything sounding vaguely like an actual ring is acceptable. Most music clips don’t make the grade, only for the fact that the tinny quality of the phone detracts seriously from he enjoyment of the actual music. There’s no question that I would love to hear a three second riff from Rhianna’s latest (particularly but not limited to – Under my um-ber-ellaaaa, um-ber-ellaaaa , um-ber-ellaaaa) but the phone just doesn’t do it justice.
The obvious and clear exception to this is Who Let the Dogs Out, which should be installed as a default ring on all mobiles.

Under no circumstances should you use the speaker phone functionality when other people are within hearing distance. This is doubly important for any personal calls. There are no circumstances under which we want to know about the inner workings of your family feuds or current status of your relationships
Never drink and dial or drink and text – the risk of saying something you’ll regret, or something that is actually true but you never intended the other person to know – is extremely high.
Have you got any more unacceptable mobile phone manners to add?

Resource: http://www.flyingsolo.com.au/p258414457_Mobile-phone-manners.html

CUT OUT THE FIZZ

I've been reading a few articles recently, not all of them new, but they all point in one direction - SOFT DRINKS ARE BAD FOR YOU.

Did you know soft-drink consumption has increased from about 47 litres a head annually in 1969 to 113 litres in 1999, according to the Australian Bureau of Statistics and industry data. And given each can includes the equivalent of 10 TEASPOONS of sugar, it's not suprising that in the US a 60% increase in soft-drink sales in the last 40 years equals the % increase of diabetes. Coincidence? I think not.

Another article also gave a link between soft-drink and the onset of gout and yet another noting there has been a 20% increase in deciduous "baby" teeth with decay among primary school children.

So, drink more water - it's healthier and cheaper!
Hint: find plain water boring? That's probably due to your sugar intake. Start with water and a squeeze of fresh fruit juice (eg lime, lemon). My personal favourite is pomegranate juice topped with soda water (30:70).

Offshore Navigation Tip

When preparing for a coastal passage go onto Google Earth to check the Longitude and Latitude of each point, harbour, etc along the route and measure the distance between them.

Then set up a table with columns for point or harbour etc Waypoint, Longitude, Latitude, distance, time in hours at 6 - 7 - 8 knots.

Print out the table and put it in a plastic sleeve at the nav station so all the crew can check how far, how long and waypoints at any time with minimum mental exertion.

Courtesy of Stu Walsh via Boating Oz Feb 08

The 10 minute lunchtime workout

A lack of physical activity drains your body of energy. Sitting at your desk all day hunched over your computer and sliding further into your chair results in heavy legs and a tight lower back.

Greater benefits of finding time to exercise include wellbeing and elevated moods that help us to perform at our best and cope better during stressful times. The catch-22 is that when we do get busy and stressed one of the first things to drop from our schedules is our daily exercise.

Of course, if you have injury, haven't exercised for awhile or have other concerns, take care. You should feel the work but it shouldn't cause pain. Any issues talk to your exercise leader or doctor.

Here are a few exercises to do during the day: it doesn't have to be lunchtime, also think:

* if you're on a conference call and hands-free or if you're early to a meeting;
* wasted "waiting time" eg waiting for the kettle to boil for that cuppa, waiting for transport etc
* some can be done seated, so if driving, red lights present a great opportunity.

Wall push-ups – push-ups are an excellent exercise that uses your entire upper body. If you haven’t done a push-up for a few years you might find floor push-ups a real challenge, and besides if you’re all dressed up for work, you don’t want to go lying on the floor.

Stand about an arm’s length from the wall.
Put your hands or arms on the wall, shoulder width apart.
Stand straight, feet flat on the floor, tuck in your stomach and hold your chest up.
Keep your body straight and lower yourself to do a push-up against the wall.
The slower you go, the faster you will tone your muscles.
If you find this too easy, bring your hands closer together for more of a challenge.

Squats – are excellent for toning the front and back of your legs and your buttocks.

Stand facing your desk, move your chair back so that it is a little behind you and take off your shoes if you are wearing heels.
Stand tall with your feet shoulder width apart, then keeping your back straight, push your bottom out while keeping your chest up.
Squat slowly down in this position until your bottom just touches the chair (do not sit down), then slowly stand up straight again.
Breathe in as you descend and breathe out as you come up. The objective of a squat is to push your bottom out, keeping your knees over your toes. If you have ever been skiing, just think of that position.
Do three sets of ten of these.

Pec Stretches - poor posture at the computer invariably leads to forward rounded shoulders. When this happens the Pectinus (Pecs) on the front of your chest shorten, so stretching them out is important.

Stand in a doorway with your arm at shoulder height and forearm at a ceiling pointed right-angle. Holding your body firm and straight with your stomach gently tucked in lean diagonally away. Make sure not to strain your lower back. You should feel the stretch in your chest, not your arm.

Back stretch - again that rounded posture will strain your back, so
raise your arms above your head and lock your fingers together, palms up if you like.
Gently push arms backwards and raise chest to get a strong arch in your back. Breath deeply.

These next ones you can do anytime: sitting or standing eg at home in front of the TV or at your computer, red lights etc. Hold each for 5-10 seconds and also come back to neutral before doing the next move.

Chin Retraction –
Simply drawer your chin back towards your spine. It's a tiny move and to get the correct position I recommend starting with putting a finger on your chin and gently pushing backwards. That's it.

Note: there's no head tilting involved so you shouldn't be staring at the ceiling orfloor. You may feel a "nervy" sensation in your neck and arms, this should stop when you finish the move as it is the nerves being stretched.

Neck Stretches -
Simply turn your head slowly from side to side, holding for a few seconds at the end of the turn.
Drop your ear to your shoulder (don't bring your shoulder up! sit on your hand if you need to)
Drop your chin to your chest
Drop your head backwards and feel the strain on your throat, open and close your mouth (warning: this'll make you look like a dying fish!)

Shoulder Rolls - a great one to loosen the entire shoulder girdle.
Put on fingers on your shoulders and with your elbows drawer big circles (I said BIG) preferably backwards and slowly.

Remember with exercise it is quality over quantity. And with weight-bearing exercises, the slower you go the faster you build muscle.

... and for the rest of the time, sit properly with both feet on the floor (see my link on "How to sit at a computer" under Favorites), but also get up and move at least every hour for a few minutes.


Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9180
by Jennifer Jefferies

STRESS MANAGEMENT

Have to thank one of those horrendous emails that circulates the world for this, but I thought it good philosophy for life:

A lecturer when explaining stress management to an audience,
raised a glass of water and asked 'How heavy is this glass of water?'
Answers called out ranged from 20g to 500g.

The lecturer replied, 'The absolute weight doesn't matter. It depends on how long you try to hold it. If I hold it for a minute, that's not a problem. If I hold it for an hour, I'll have an ache in my right arm. If I hold it for a day, you'll have to call an ambulance.

In each case, it's the same weight, but the longer I hold it, the heavier it becomes.' He continued, 'And that's the way it is with stress management. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won't be able to carry on. ' 'As with the glass of water, you have to put it down for a while and rest before holding it again. When we're refreshed, we can carry on with the burden.'

'So, before you return home tonight, put the burden of work down. Don't carry it home. You can pick it up tomorrow. Whatever burdens you're carrying now, let them down for a moment if you can.'

So, my friend, put down anything that may be a burden to you right now. Don't pick it up again until after you've rested a while. Here are some great ways of dealing with the burdens of life:

* Accept that some days you're the pigeon, and some days you're the statue.
* Always keep your words soft and sweet, just in case you have to eat them.
* Always read stuff that will make you look good if you die in the middle of it.
* Drive carefully. It's not only cars that can be recalled by their maker.
* If you can't be kind, at least have the decency to be vague.
* If you lend someone $20 and never see that person again, it was probably worth it.
* It may be that your sole purpose in life is simply be kind to others.
* Never put both feet in your mouth at the same time, because then you won't have
a leg to stand on.
* Nobody cares if you can't dance well. Just get up and dance.
* Since it's the early worm that gets eaten by the bird, sleep late. The second
mouse gets the cheese.
* When everything's coming your way, you're in the wrong lane.
* Birthdays are good for you. The more you have, the longer you live.
* You may be only one person in the world, but you may also be the world to one
person.
* Some mistakes are too much fun to only make once.
* We could learn a lot from crayons... Some are sharp, some are pretty and some are dull. Some have weird names and all are different colors, but they all have to live in the same box.

*A truly happy person is one who can enjoy the scenery on a detour.

Have an awesome day!

Go Nuts!

We've known for awhile the benefits of most nuts (excl peanuts - which are a legume, not a real nut) and I've pushed Almonds regularly but do get bored with them.

The next nut phase: Brazil Nuts

Accordingly to an article on the Blackmores ezine, Brazil nuts do wonders for our immune system and skin tone. They contain selenium, which helps strengthen the immune system’s antibody response.

In her book The Top 100 Immunity Boosters, Charlotte Haigh describes Brazil nuts as one the best sources of selenium around. This mineral, she says, is central to the action of glutathione, a free radical-suppressing enzyme [2].

What’s more, Brazil nuts are rich in omega-6 fatty acids, which ease inflammation, enhance digestion and improve our skin.

Here’s some helpful ways to work them into your diet (but be warned, Brazil nuts’ high fat content means they go rancid quickly, so don’t leave them sitting in your cupboard for too long):

* Eat raw for a simple, satisfying snack
* Process them into nut butter or milk to eat with toast and cereal
* Add to stir-fries for a crunchy punch of protein

Pilates

Pilates is a body-conditioning programme designed to teach efficient movement patterns and provide general well-being using controlled exercises and deliberate breathing patterns.

Regular practice will provide you with a strong core, good alignment and functional mobility whilst providing a unique approach to body awareness, posture and stability.

Pilates exercises are generally low impact and non-aerobic so are ideal for all levels of fitness: from the injured and sedentary to fit people wanting further improvements.

Unlike a lot of other types of exercise, Pilates emphasises basic techniques that should be observed with EVERY MOVE, in short:
1. Concentration - use your brain to put bones and muscles in place and isolate moves ... think about what is happening;
2. Breathing - lateral rib breathing takes a bit of getting used to, it's essentially expanding your rib cage out to the sides;
3. Alignment (including Neutral Spine) - Pelvis, ribs, scapulae (shoulder blades), head, neck, feet all have a proper position ... before, during and after each move;
4. Corset Activation - activating specific muscles to support alignment;
5. Precision - it's quality of movement of quantity. In fact, generally you won't do more than 10 reps of any movement.

Around the world there are lots of variations on Pilates. The most popular are -
Winsor or West Coast (CA) - focusing on 'the burn' or cardio component;
East Coast (NY) - comes mainly from the dance world, where people are very flexible;
Stott (Can) - a combination of both of the above it was developed by a professional dancer and a team of sport medicine experts who introduced the neutral spine & imprint techniques;
English - the above but moving more towards the remedial;
Australian - as with lots of things, we've taken the best of the best, modified it and designed a safe, progressive program, which can be tailored to individual needs starting at the most basic and gradually making moves more challenging.

Joseph Pilates also developed a series of machines to help challenge the body. The machine most people use is called the Reformer, which is a sliding carriage with resistance springs. There is also the trap table or "Cadillac". This piece looks like a table with bars above. Personally, I strongly recommend learning fundamental moves on the mat before progressing onto the equipment (however cool it looks!). Working on a stable floor helps with control and you can then also exercise at home.

There are two big precautions in terms of Pilates:

Find a qualified teacher: Pilates is great for preventing injury and rehabilitating people who've had injuries. But if the teacher is not qualified, the opposite can be true. Don't put yourself in unqualified hands.

If you do have a back problem or other medical issue, make sure that your teacher knows about it: what it is, how long it's been going on, any other information etc. Pilates has become known for helping people with back problems. This can be true, but it is not a one-cure-fits-all.

If you bear these two precautions in mind, you should be on track to reap the benefits of Pilates.

Better Body Bits

On 4 February 2008 I'll be launching my new online newsletter.
It's weekly and absolutely free and cover health & related topics. If you'd like to subscribe I'll need your email, so drop me a line at mail@balm-energy.com.au or fill out the form on my website: www.balm-energy.com.au.

Of course you're details will remain confidential and won't be shared with any third party.

Menopause

.... says it all!

Sitting

Following are a few guidelines for sitting - whether at work, study,

Keep the computer mouse close enough that the elbow remains close in to the body.
Do you suffer from "mouse creep", where you arm ends up extended? Then I recommend adding a little blue-tak (removeable putty) to the bottom of your mouse mat and placing it in close to the keyboard, so your elbow is at your waist. There's a high chance you will automatically keep the mouse on the mouse-pad and therefore work more ergonomically.

Distribute all frequently used desk items evenly between left and right hand’s reach

Keep feet comfortably flat on the floor - don't cross your legs. Use a foot-rest if your feet don't reach the floor.

Men: don't keep your wallet in your back pocket when sitting as it gives you an unbalanced seat.

Ensure the chair has a relatively high and straight back rest, which is well adjusted and use a lumbar support. Check the seat tilt and arm-rest height also. For more ergonomic tips check out: http://www.ergonomics.com.au/pages/400_useful_info/420_how_to_sit.htm

Do not hold the phone receiver between shoulder and ear – use a headset.
Also stand up on long phone calls, or when you don't have to be in front of your computer screen ... the change helps relieve stresses on your body.

Other things to do:
* walk the long way to the toilet, kitchen, meeting room etc;
* stretch every hour - even a few minutes will help;
* when walking, turn your hand so your thumb is pointing forward. This gently externally rotates your shoulder (backwards);
* transporting your laptop? Don't carry a heavy bag on one shoulder. Use a well-balanced back-pack, using both straps, or a bag-on-wheels;
* when travelling to or from work practise your pelvic-floor and gluteal (butt muscle) activation exercises ... both boys and girls please!

Tips to Stay Young n Happy

I KNOW this is one of those clutter things on the web, but it's great philosophy! Let's practice this in 2008 (and beyond)...

1. Throw out nonessential numbers.
This includes age, weight, and height.
Let the doctors worry about them.. That is why you pay them.

2. Keep only cheerful friends.
The grouches pull you down.
(Keep this in mind if you are one of those grouches!)

3. Keep learning:
Learn more about the computer, crafts, gardening, whatever.
Never let the brain get idle.
'An idle mind is the devil's workshop.'
And the devil's name is Alzheimer's!

4. Enjoy the simple things

5. Laugh often, long and loud. Laugh until you gasp for breath.
And if you have a friend who makes you laugh, spend lots and lots of time with him or her!

6. The tears happen:
Endure, grieve, and move on.
The only person who is with us our entire life, is ourself.
LIVE while you are alive.

7. Surround yourself with what you love:
Whether it's family, pets, keepsakes, music, plants, hobbies, whatever.
Your home is your refuge.

8. Cherish your health:
If it is good, preserve it.
If it is unstable, improve it.
If it is beyond what you can improve, get help.

9. Don't take guilt trips.
Take a trip to the mall, even to a foreign country, but NOT to where the guilt is

10. Tell the people you love that you love them, at every opportunity.









--
"It's not the situation, but whether we react
(negative) or respond (positive) to the situation that's important"
Zig Ziglar