On a personal note I began craving chocolate shortly after the birth of my second child.  Throughout my pregnancy I had anemia (an iron deficiency).   Dark chocolate, as I discovered has a high iron and magnesium content.  The body often craves what it needs and nursing and pregnancy come with a great deal of demands on the body.  Chocolate is also known to have a great anti-depressive effect on the brain.  This could be useful in staving off post-pardum depression.  In moderation, quality raw dark chocolate may be an excellent antidote to several issues regarding pregnancy and birth.  I do not feel my cravings for chocolate were a coincidence.

Often as parents we may not have the time and energy to develop complicated recipes.  Or we may be interested in cooking but feel intimidated.   It is important to teach our children an accessible way of appreciating and creating  good health.  By having a positive experience around cooking you are setting a strong foundation of good nutrition for life.  What better way to start than with chocolate?

I chose Navitas Naturals for my chocolate experiment because this company makes it easy and accessible to create chocolate concoctions.  Their website www.navitasnaturals.com is filled with excellent information and recipes.  It is a great resource for many of the super foods not only chocolate.  I called them directly as a consumer -confused as to why the Cacao Nibs I had purchased were not melting.  OK, I was stuck at home after a blizzard-craving hot chocolate and had some time on my hands.  Their customer service was very helpful and I began to enjoy these unsweetened cacao nibs in yogurt while I patiently awaited my cacao powder and Chocolate Kit to arrive.  Navitas products are available at Whole Foods and at the Vitamin shoppe as well as other smaller health food stores.

The Chocolate Kit by Navitas Naturals took all of 15 minutes to create our own home-made chocolate.  It involved a very light clean up as well. We used one that contained Golden Berries… another Superfood.  They have a tangy flavor that compliments the deep, rich chocolate flavor.  We used a little raw sugar granules which added  extra sweetness and a crunchy texture.  The result was a delicious, tart, and highly nutritious treat .   The cacao powder was even easier to use.  Simply melt in simmering milk and there you have some healthy hot chocolate easy-breezy!  My toddler loved this recipe-and so did I.

Sweet Chocolate Nibs come with a warning that you may not be able to stop.  They are a crunchy, sweet “good for you” snack.  Unsweetened Raw Cacao Nibs might taste unusual at first, but will certainly grow on you.  Eventually one may like them in shakes, yogurt etc.  They do not melt which is how my journey began.  The nibs add a crunchy texture.  They are also a good way for diabetics to enjoy and reap the many benefits that cacao has to offer.

Dr Andrew Weil on the virtues of incorporating Dark Chocolate into the diet:  “In this realm of antioxidant rich additives to the diet the one that looks best of all is dark chocolate.   It has greater antioxidant activity than either red wine or green tea and I’m not talking about truffles or chocolate candy.   Plain Dark Chocolate with a minimum cocoa content of 70%.  That should be the first ingredient, cocoa solids or chocolate liquor, not sugar.  If you’re eating 70% cocoa content or higher that’s got a very low glycemic load, it is a perfectly acceptable sweet treat and substitute for desserts that have less healthy things in them.  A moderate portion of dark chocolate on a regular basis is very healthy.”

For more on navitasnaturals, visit http://www.navitasnaturals.com

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The answer is that what they are generally paying attention to and noticing is the tendon of the Levator Scapula Muscle.  The tendon is where the muscle attaches to the bone and we want it to stay there!  This does not mean that tension and “knots” aka adhesion do not accumulate around this area.  They tend to for various reasons (please see my article entitled, “Why Are My Neck and Shoulders in Pain?”

A knot is also known as an adhesion and is defined as two tissues “stuck” together which ordinarily would not be.  I am mentioning this area of the scapula as often times a well-meaning massage therapist will continue to try to release this area at the request of a client.  The more one works on it the sorer it will be the next day.  The “clicking” won’t go away.  The obsession to do so is pointless-simply let it be.  One would be better off learning techniques to relax and strengthen the muscles around the shoulder.  There are many reasons why we accumulate tension in the neck and shoulders.  For details, read “Why are my neck and shoulders in pain?”

There are many techniques to help relax and strengthen muscles of the shoulder.  Classes such as Pilates and Yoga when taught by a skilled professional are very useful.  Again, for acute and serious chronic pain please consult a physician or a physical therapist.  The use of a pillow that provides proper alignment of the neck is also very useful.  Please see my article entitled Bolsters and Pillows for Joint Support.

The important thing is not to over stimulate the tendons so they can do their very important job of attaching the muscle to the bone.  Consistently working on them can lead to a great deal of unnecessary discomfort.  A massage therapist can help release the whole area.  Just imagine opening a can of paint that is stuck.  The best way is to gently pry around the edges of the entire circumference of the can instead of forcing it from one specific point.  The latter can potentially create more tension in the body whereas the former is gentler and more effective.

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Then there is the issue of your own stuff gradually having to be moved higher and higher out of the little bandit’s reach.  With books and photos constantly being shoved into closets and breakables stashed away in cupboards your place begins to feel as if it caving in on you.  Finding kids storage solutions can be a daunting task.

Here’s a solution:

Be grateful and surrender to this new situation.   There will be a time when you won’t have toys all over your floor and you will miss it.  Kids storage issues will be a distant memory.  Embracing this special time in ones life is better than fighting it.  Doing the once a day sweep of the place is part of being an over-tired parent.  Think of it as the blessing that it is can replace frustration with the true humor that this new circumstance is.

I often think of it as the baby de-cluttering and making space for their life with us.  As I put away old photo albums and a lot of my old school books I think,  “well this makes space on the shelves for their stuff.”  Once they are in school there will be books and drawings and of course more toys to place on the shelves.  Practicing simplifying and de-cluttering is a healthful and lifelong pursuit.  (Please see my article on feng shui).

Also, not to be too dark but many, many couples cannot have children and would give anything to have such a problem as kids storage.

Try having less things on the walls to create some space for your eyesight. Negative space can be a place to rest your eyes.

So, welcome your new interior decorator as this time will pass quickly and it will be looked back on with nostalgia.

Professional development courses in any field will refresh, deepen and re-energize your enthusiasm for what you do.  It is a great prevention and cure for burnout.  Burnout can happen in any field.  Usually in some of our most altruistic and important professions for our collective community i.e. nursing, teaching, etc.)  Burnout can be difficult for someone who has spent vital years, money and energy on a given profession.

This is different from evolving into or changing professions.  Something which is often a priority given that we need to grow and evolve as humans.  Burnout feels like one is in a rut.  When one feels like they are going through the motions in their work and not living presently.

1.  Curiosity!  Keeps us alive.  Trying out diverse approaches to your work may help break any monotony related to it.

2.  Re-connect to why you chose that profession in the first place.  Even if it was simply for the money, there must have been a teacher or a mentor that helped to fuel your enthusiasm for it.  The internet is so loaded with information on everything.  There may be some inspiration gleaned from a simple Google search.

3.  Public spaces such as parks and museums can give a break in the day or on the weekend.  These places can break our minds of  routine.

4.  Taking care of your health through a nutritional diet and regular exercise will do wonders for your energy level.  Remembering self-care is especially important in trying times.

After trying some solutions out, re-evaluate and see if it is possible to evolve into something new.  After all no one benefits from your being burned out.  Not your clients, those close to you and certainly not yourself.

Holding oneself and one’s own professionalism in high regard creates self esteem.  Try not to fall victim to perfectionism (i.e. self judgment and self-criticism).  Measuring oneself against others will crush your productivity and your willingness to create.  So, take time to address your current state of feeling burnout.  It is well worth the attention.

In the heart of SoHo is nestled a fabulous retreat for ladies only, especially those who can afford it.  SoHo Sanctuary is nothing short of amazing.  For many of us unfortunately it is a special occasion kind of a treat as it is on the least affordable side of Spa menu prices.  That said, it is well worth it and is a true treat when in need.  The “ladies Only” aspect adds an element of ease to the modest type or for woman who simply want to have a cloistered experience.  There is a steam room appropriately “egg-shaped” which is infused with lavender and which the use is included in the price of the massages and body treatments.

Cost: Signature massage $125 / $185     60 minutes / 90 minutes with an additional $15.00 more for aromatherapy

Ambiance:  Tastefully and comfortingly designed with natural wood floors and soothing accents.  This has a traditional earthy spa atmosphere.  Combined with bright marble in the bathrooms for a very classic style that is at once comforting and uplifting.

Customer Service at the front desk:  Very kind and accommodating.

Hygiene:  Excellent

Quality of Service:  SoHo Sanctuary prides itself on having a massage staff that is consistently being trained in the latest techniques and continuing the professional development of its staff’s training.  This is significant in that it raises the interest and commitment level of the therapists, thus creating a better session for the client.  I have personally received about four massage therapy sessions there over the last ten years and have always had an excellent experience.

Products:  SoHo sanctuary uses the Young Living brand of essential oils for its sessions.  This is a top of the line company known for its purity and high end price.  For facials, the Dr. Haushka line is used.  Many people love this line again for its purity, but I have always found it a bit heavy.

Overall Impression:  This is a professional and full service place.  SoHo Sanctuary also offers  fitness and manicures and pedicures.  For quality and ambiance it is wonderful but as mentioned one feels it when you are leaving to pay.  It is not a place many can frequent but for a treat it is worth it.  For women who really prefer to de-compress in a female only atmosphere, this spa has my highest recommendation.

http://www.sohosanctuary.com

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I have enjoyed a variety of services here as I proudly was employed for five years at this spa.  This makes me favorably biased which is a good sign.  Not everyone can recommend places they were previously employed.  The owners have diligently put together a spa menu that is a head to toe fantastic and rejuvenating experience.  From body treatments to specialized manicures and pedicures.  I witnessed them consistently experiment till they would find the right combination of essential oils, scrubs and other delicious products for their services.  It would be difficult to review all the services offered here but I recommend Haven highly as a full service spa for grooming and relaxing.  Waxing is also available with both regular and organic wax for sensitive skin.

The cost for a one hour massage is $115.00 which is well under other competitors in the neighborhood.  As mentioned, the ambiance here is artistically relaxing especially considering its central location.  Their customer service is very good as is the hygiene.  A special recommendation about the facials offered is that they really have exceptional esteticians so it is worthwhile to check them out.  The facials start at $110.00 for the one hour Remedy Facial.  The Products used in the facials are a choice of Yon-ka or Sonya Dakar.  Both tried and true lines.  Haven also carries it’s own line of massage oils that are quite good.

A word about the locker room and changing area is that because it is small you must change in the bathrooms.  This can be time consuming if it is busy.  Always arrive early to give ample time to change in a restful and non stressful way.   Generally, it is not a problem and once you are settled the lounge area is very comfortable.

www.havensoho.com

This posh Madison Avenue location mixes uptown elegance with earthy products.  Many of their products are made with organic herbs and flowers that are harvested from Jurlique’s own farms in Australia.

Service:  Aromatherapy Facial

Cost:  $100.00 for a facial-reasonable especially for this part of town.

Ambiance:  Very Inviting and a lovely, calm oasis from the busy neighborhood it is located in.  They strive for a natural, yet upscale ambiance here and it is successfully achieved.  The spa is small as it is attached to the store which seems to take up most of the space.

Customer service at the front desk:  Very welcoming.

Hygiene:  Excellent.

Quality of service:  Very Professional and relaxing.

Products:  Jurlique is an international company largely known for its all-natural line.  As mentioned, they harvest a lot of their ingredients from their own farms.  If you are into “all-natural” this may be the line for you.  Some of their products are quite aromatically strong so be cautious if you have any allergic sensitivities.  They are on the costly side but they tend to last a long time and are very pure which tends to raise the price.  Quality costs.

Overall impression:  Jurlique is a class act in the spa world in my opinion.  No pretension, simply good quality products and great service technicians.  As mentioned, you pay for it but it is still not as costly as other high end spas in the neighborhood which are much less holistic.  This is strictly a facial spa as the emphasis is on their quality products.  They do not offer any other spa services such as massage therapy, body treatments etc.

www.jurlique.com

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New York City is home to a wide variety of spas with different styles from high end to downtown chic.   The Day Spa phenomena has taken off over the last ten years.  They are seen on every corner now.  New York City is an amazing and stressful place to live and work in.  This creates a never ending need for patrons.  Surprisingly many spa directors and owners (of reputable spas) have not seen a decrease in business since the current economic downturn.  This was also a concern after 9-11 within the spa and alternative health fields but Massage Therapy and other well-being professions have actually seen an increase in business.  Stress is the determining factor and with thanks to organizations like the International Spa Summit and their efforts to promote Spas not as a pampering luxury but as an essential part of well-being.    Recession angst has increased stress level and therefore the need to decompress.  Broadway had a record year in revenue last year and this is largely because of people’s need to retreat into enjoyable pastimes.

These are the criteria I will be using to assess my reviews:

Cost: Depending on session length and other factors  including add-ons such as reflexology, body scrubs etc.

Ambiance: This may include the front desk, changing room, waiting room, and the treatment room.  Observations on lighting, interior design, temperature, music, outside noise levels, comfortable seating, and privacy will be considered.

Customer Service at the front desk: This will be about the management’s graciousness or any lack of it.

Hygiene: The general hygiene of each establishment with emphasis on the treatment room and changing rooms (including bathroom).

Quality of service : Here. the massage therapist’s rapport, communication level, and ability to assess and pay attention to specific issues (i.e. tense neck) will be considered.

Products:  The product used in the session including it’s price and quality.  This may include the scent and effectiveness on the skin (absorption level/lack of absorption).

Overall impression: This will include how I felt the next day and other factors specific to particular spas.

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The Sciatic nerve runs from the lower back through the Gluteals down the legs and finally branches to the foot.  It exits the spinal column through  the Sciatic Foramen created by the sacrum and hip bones.  Any tight muscle or misalignment through these areas can cause sciatica.  The lower back and Gluteals are particularly sensitive to strain especially if there is weakness or instability in the hip or Sacral-Iliac joint (base of the spine).  The Periformis muscle can be responsible for “strangling” the nerve if it is very tight as it also lies in tandem with the sciatic nerve.

Sciatica can be a result of an already tired body pushing itself too hard as in my case.  Years ago I suffered for about three weeks with sciatica and I still cringe when I think of the pain and exhaustion associated with it.  I was teaching an introductory workshop on Cranial-Sacral therapy.  The class was on the floor as many body-work classes can be.  It was a soft, carpeted floor but the class involved a lot of twisting and turning on my part as I instructed and then observed students.   The next day I had a client who had a very old and heavy table.  As I lifted it from one room to the next I suddenly felt my back snap.  It really startled me but I continued with the session.  The next morning I couldn’t get out of bed.  It took 15 minutes to stand up.  I knew I was in trouble.  Fortunately through some great physical therapy and massage it healed and I was able to function after about three weeks of dealing with the pain of sciatica.  Now I try to schedule lighter days as my work can be very physical.  I do not lift as many tables anymore but if I have to try to be more mindful of engaging my abdominal muscles when lifting.

Common complaints during a bout with sciatica are that at times you need to sit then stand then sit again.  This can cause complete exhaustion by the end of the day.  Using a chair with a good deal of support is usually best.  A hard wooden chair that can keep one in good alignment as opposed to a soft, fluffy chair that does not keep one as aligned is a good idea.  Using pillows and bolsters while sleeping can be helpful.  This constant switching of positions throughout the day combined with the pain can lead to a very deep exhaustion as mentioned.  It is challenging while dealing with sciatica to rest because one is often not comfortable in any one position for very long.  It is of course important to rest but it is also often equally as important to mobilize the area.  I was instructed to take two fifteen minute walks a day by my physical therapist.  This was a challenge as I lived in a fifth floor walk up at the time and it was a lot to get up and down the never ending staircase, but in the end it really saved me.  My inclination would have been to want to rest as much as possible but it was the combination of rest and using the muscles that really helped me get back on my feet.  My Physical Therapist also used gentle manual techniques to help break the deep spasm that was a result of the initial injury.  For an explanation of how deep spasm can result  in more pain please see my article entitled, Pain–Spasm-Pain Cycle.

NSAIDS (non-steroidal anti-inflammatory drugs) are often prescribed by a doctor.  These can be very useful in that they help reduce inflammation.   They can be difficult if one has a stomach issue or other digestive issues.  Consult with your doctor before use.  As with many issues sciatica is best tackled when treated early and not ignored.  R.I.C.E. (rest, ice, compression, and elevation) is also often recommended in helping sciatica.    Heat is not generally recommended as sciatica is considered an inflammation and you never want to place heat on an already inflamed area.

Wearing good, supportive shoes is essential.  Especially if one suffers from or is prone to sciatica or lower back pain.  For more discussion on this please see my article entitled Why High Heels Cause Foot and Joint Pain

An interesting fact I learned in Massage School is that sciatica is most common in pregnant women and truck drivers!  In pregnancy, the hormone Relaxin helps the ligaments relax to accommodate the ever enlarging uterus and eventually to mobilize the entire hip and pelvic region to eventually widen to help in the birthing process.   The loosening of the ligaments creates an instability in the region and  the extra weight that the woman is now carrying can a contributing factor in throwing the woman out of alignment and causing an impingement in the sciatic nerve.  Fortunately, not all woman are doomed to suffer sciatica through pregnancy.  It is very important to strengthen your lower back, abdominal region and pelvic floor muscles to help with the extra pressure.  This strengthening will also be beneficial for labor and delivery.  Tight Gluteals and a tight Piriformis muscle can also be a factor in sciatica during pregnancy.  These muscles can contract in order to help support the weight at the front of the body.  There are many great stretches and strengthening exercises which can be found through a qualified physical therapist, personal trainer or Pilate/yoga instructor.  Just like finding the right Doctor, make sure there is a trust in the qualified professional before beginning an exercise program.

Truck drivers are often diagnosed with sciatica because they drive for hours and hours with their wallets in there back pockets.  The wallet placed in the back pocket while sitting presses directly on the sciatic nerve.  So, please if you are taking a long trip or even a short drive don’t sit on your wallet!

To share your experience with Sciatica, please use the comment form below.

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For example, when I was in my early to mid twenties I found that whenever I had a decision to make I would consult several key friends and family members on what they would do.  While some advice is helpful it can often leave one feeling back to where they were in the first place.  All the input in the world really won’t change the final decision which in the end I found usually comes from within.  I tried the essence of Cerato, which is useful if someone does not have confidence in their own decisions.  For me at that time it came from (I believe) a fear of making a mistake or of trying to make the “right” decision.  While I’m all for research, at times opinions can really be just that-opinions.  The only truth is within especially on matters of our own choice.  I can honestly say that I did have a major shift in my ability to handle decisions and finally achieve the autonomy I needed.  This website is an extension of that principle in that I hope it helps people to tune into themselves through sensibility.

The Bach flower essences fall under the category of vibrational energy or vibrational medicine.  This is exactly what it sounds like.  Imagine what it feels like to sit near a tree or hold a flower in your hand.  There is a connectedness and a grace about their two energies.  They give off a certain vibration.  When one uses the Bach flower essences one is literally ingesting that essence into their being.  Sounds quite powerful and it is.  Trees and flowers have the dualistic properties of having roots reaching downward, connecting to the earth and the branches and petals reaching upward in search of sunlight and nourishment and as a catalyst for photosynthesis.  In yoga practice as in Tai qi and Qi gong practices it is these images in nature one is often striving for.  We need our connectedness as well as our ascendant qualities to thrive.  Dr. Bach understood this and as a result we now have his remedies.

Another interesting way of understanding how the Bach flower essences work is by  looking at a principle in homeopathy that is known as, “like cures like.”  If, for example, a person feels very weepy they would try the essence of weeping willow.  Another example is the Holly essence for anger issues.  The Holly leaf is very spiky as an angry or disgruntle person can appear.  I have heard of the Holly Essence being successfully used with angry teenagers.

Use of the Bach flower essences requires some self reflection.  There is an excellent remedy finder quiz on the official site that can help with this.  A word of warning is that one often feels they need most of them.  I never tell anyone to ingest anything but I know from my own experience that I have used many of them at different points in my life and they have been extremely helpful.  The Bach flower essences are in a base of alcohol if that is of any concern.

Below is an excerpt from an article by Don Hanson CPDT, BFRP, CDBC that illustrates how useful anecdotal evidence can be.

“Because it is not based upon statistical research and the scientific method, anecdotal evidence is often dismissed by the scientific community, yet the following is a prime example of the role and importance that it plays. As early as the 1700′s, sailors were fed limes as a way of preventing scurvy. This practice was based strictly on anecdotal evidence. It wasn’t until 1932 and the discovery of vitamin C that the scientific method was able to prove why limes and other citrus fruits helped prevent and cure scurvy. Fortunately, no one stopped sailors from eating limes because scientists had not completed a study demonstrating that eating limes cures scurvy. Anecdotal evidence is often the first step in the discovery of new methods and ways of thinking.“