Ways to Eat Less Sodium

Healthy eating always seems to be on everyone’s mind.  There are so many different things to look at, it can make shopping and cooking feel like a chore.  One important point to take notice of is sodium.  For Americans without high blood pressure or hypertension, the recommended daily intake of sodium is 2300 mg or less.  However, the average American consumes over 3400 mg a day!  Meeting with a Registered Dietitian can help you stay within your sodium limits.  I work out of the Syracuse, NY Healing Arts Center, which offers nutritional counseling, as well as other services to promote your well-being.

When aiming to eat less sodium, the easiest thing to do is get rid of the salt shaker.  Try using herbs and spices to season your food instead.  But beware, if the word “salt” is on the label, then the product contains salt.

Next, limit your servings of processed and convenience foods.   Frozen foods that are labeled “healthy” or “lean” can still contain more sodium than needed at a meal.  Any canned foods, such as soups, vegetables or beans will have additional sodium.  It is best to  make your own soups and buy fresh or frozen vegetables and dried beans.  If you have to buy canned, make sure that you run the vegetables or bean under running water to help decrease the amount of sodium.

Fast foods and restaurant foods are another avenue to get more sodium than desired.  Ask your waiter to tell the chef not to use salt in the preparation of your food.  Anything that is fried is going to be loaded with sodium, so go with grilled, baked or broiled meals instead.

It is almost impossible to eat sodium free (and our bodies do need some sodium).  Aim to get about 600 mg per meal, and about and about 150 mg per snack.  If you do eat more sodium at one meal, a good idea is to eat a lower sodium meal later to balance  out your intake.

Heather Neely, RD, CDN
hneely@cnyhealingarts.com
315-671-5755
CNY Healing Arts
191 Intrepid Lane, Syracuse, NY 13205
www.cnyhealingarts.com

Syracuse CNY Healing Arts March Newsletter

Please enjoy the March Newsletter from our Syracuse, CNY Healing Arts Center, below. We are conveniently located at 195 Intrepid Lane, Syracuse, NY. If you have any questions about our services or would like to schedule an appointment, please call 315.671.5755.

We are nearing the end of the Winter Season and before you know it we will be enjoying the signs of Spring and the smell of new beginnings. We invite you to come take advantage of all that we have to offer at CNY Healing Arts: massage, acupuncture, yoga, facials, laser treatments and more to prepare yourself for the changing season, inside and out.

Yoga and Meditation: Quiet the Mind

Hot House Yoga:
This class has become so popular that we will now hold our classes every second and fourth Friday 6-8pm, March 12th and 26th.

Beginner Yoga / Prenatal Yoga:
Our beginner yoga classes are appropriate for prenatal clients so please join us if you are expecting. Yoga is very helpful during the physical changes associated with pregnancy. Classes are Thursdays 5:30-6:45pm and Saturday 11:30am-12:45pm.

Meditation Classes and Workshops:
We have an ever growing need to quiet the mind in today’s fast paced world. At CNY Healing Arts we offer a weekly meditation class Wednesdays, 5:45-7pm. We also offer a series of Meditation Workshops titled Transformation Through Guided Meditation on every other Saturday, March 6th and 20th.

Visit our online calendar for details about the above classes and others.

Free Workshops in March

Self Care Essential Oils Workshop:
Saturday, March 13th, 1-2:30pm
Join Bonita Shear, in our Yoga Studio, for this relaxing and instructive workshop on self-care. You will learn some tools for taking time for yourself, quieting your mind with meditation and enjoying the life your living by creating better self awareness and mindfulness. Bonita will introduce you to several essential oils.
*Space is limited so please RSVP to CNY Healing Arts Center at 315.671.5755.

Optimal Health Seminar:
Wednesday, March 10, 7-8pm
Start your journey towards Optimal Health Today!!! This Free Seminar is to help you better understand how your body’s system works, and to achieve your health goals more efficiently. We will cover Feeding and Nourishing your body’s systems as well as Cleansing and Removing toxins from your body. Contact Cindy for more information on this seminar at cindyc@cnyhealingarts.com. *Space is limited so please RSVP to CNY Healing Arts Center at 315.671.5755.

April Retreat with Dr. Rob:
Take the day to get away and enjoy our Spring Renewal Retreat with Dr. Rob and Bonita Shear at the beautiful Stella Maris Retreat Center on the lake in Skaneateles, NY. You will leave feeling refreshed and renewed.
Date/Time: April 10th, 10am-6pm
Cost: We are asking for a $30 donation, proceeds from the retreat will go to the local Food Bank. *Limited space available. * Please RSVP to Chris at events@robertkiltz.com

Sharing Information:

Taking Small Steps for Big Results:
Our Registered Nutritionist, Heather Neely, shares great tips on how to meet your dietary goals in ways that work best for you. She suggests you start by ditching the word “diet.”  Read her article here.

Wintertime Blues:
One of our Acupuncturists, Chi Heon Yi, shares an article about some misconceptions related to the winter season. He suggests we take time to replenish our bodies, participate in fewer strenuous activities and cultivate positive energy within. Read his article here.

Capital News 9 Interview at CNY Healing Arts

Our very own Linda Hill, Yoga Instructor at CNY Healing Arts Center in Latham, NY was recently interviewed by Capital News 9 reporter, Dayana Perez. In celebration of Body Awareness Month Dayana joined Linda, on the mat at our center, to discuss the benefits of yoga and demonstrate some movements and poses. Click on the link below to view the video segment. Enjoy!

http://capitalnews9.com/capital-region-news-12-content/496524/body-awareness-month?ap=1&MP4

Building Energy with Chinese Qi Gong

Building Energy with Chinese Qi Gong is taught at our Rochester CNY Healing Arts Center by licensed acupuncturist, Shelley Szymko-Carroll. The class is offered on Thursdays in the yoga room from 4:45 – 5:45 p.m.

Qi Gong (pronounced “chee gong”) is an integrated mind-body method of movement developed in China several thousand years ago. It is the practice of doing gentle movements with focus on the inhalations and exhalations of breath to achieve a state of improved health, relaxation and vitality. The word “Qi” means “energy” and “Gong” represents “skill “or “work.” So, we can think of Qi Gong as “energy work.” Based on the principles of Traditional Chinese Medicine (TCM), Qi Gong is beneficial to maintain good health or to cure disease. Qi Gong, when combined with acupuncture or Chinese herbs, is highly effective in healing very complicated health concerns with this multi-dimensional approach.

The benefits of practicing Qi Gong include:

• increased physical energy
• a more focused and relaxed mind
• improved blood  and energy flow to the pelvic region
• increased circulation and warmth
• improved metabolism and improvement in digestion
• relief of pain
• deeper, more restful sleep

Qi Gong may be practiced as a group (in a class setting) which is especially important when starting to practice it, or the movements or postures (a similar term used in yoga) can be done at home independently after initial instruction. Daily practice takes no more than 10 minutes.  A major health concern may be addressed by practicing specific therapeutic exercises for an additional 20 to 30 minutes several times per week. Many of the exercises are done while standing, although some are done sitting. Visualization techniques and meditation are also a part of Qi Gong practice.

Health concerns that Qi Gong can address are:

• female and male infertility
• pain , including arthritic pain
• high blood pressure
• headaches
• insomnia
• depression, stress and or anxiety
• cancer (when used in conjunction with modern medicine)

There is a great deal of experiential evidence and clinical research in the United States and abroad that attests to the benefits of Qi Gong. Now may be the time to look at a new method of healing for a particular health concern for which you would like to heal!

*Feel free to reach Shelley regarding any Qi Gong questions at: sszymko-carroll@cnyhealingarts.com

Classes Cancelled for Today at Latham Center

Due to the weather we have canceled classes for Yoga and Zumba today at our Latham location only. If you are out and about in the Capital Region today, please exercise caution. Below are the times of the classes canceled. We apologize for any inconvenience.

Yoga Classes were 10am, 4:30pm and 5:45pm
Zumba Class was at 7:15

March Specials at CNY Healing Arts Centers

March Specials at Our Three Locations

The month of February is coming to an end, please read through our upcoming March Specials below. They are broken out by location, not all services are available at all locations. We have one more month of this Winter Season in Central NY, Spring will be here before you know it! What better way to prepare your body, inside and out, than by visiting one of our CNY Healing Arts Centers to take advantage of one of our services: massage, acupuncture, facial, manicure, pedicure, etc. or attend a class: yoga, zumba, pi/yo and more. Click here for contact information for all 3 locations.

Syracuse Specials:

• 50% off yoga classes will continue until April 1st
• 50% off laser vein removal

Rochester Specials:

• 50% off yoga classes will continue until April 1st
• 25% off all skincare services  (appointments starting March 4th)

Latham Specials:

• 50% off yoga classes will continue until April 1st (new walk-ins who have never taken yoga, 50% off one time, the drop in rate is $14)
• Mani, Pedi, Facial – $120
• Body Buffing- $60 remove dry winter skin (full body scrub with moisturizer)
• Head to Toe – Facial, Body Buff, Mani and Pedi -$170
• New Botox Cosmetics clients receive a complimentary 30 minute facial ($45 value)
• Returning Botox clients already receive 10% off regular pricing, in the month March receive an additional 10% total savings of 20% off your Botox treatment

Rochester, CNY Healing Arts Prenatal Newsletter

Please enjoy the February Prenatal Newsletter from our Rochester, CNY Healing Arts Center, below. We are conveniently located at 2244 East Ave, Rochester, NY. If you have any questions about our services or would like to schedule an appointment, please call 585.244.1280.

One of our goals at CNY Healing Arts Center is to offer comprehensive holistic services for our prenatal and postnatal clients.  We understand that what you eat, what you do for exercise and how you handle stress can have far-reaching consequences for both your health and the health of your baby. That is why we have grown our staff to include massage therapists, acupuncturists, and yoga teachers to meet all of your day-to-day needs during this time.  CNY Healing Arts has a team of practitioners who are experts in holistic care for fertility and pregnancy.  Here’s a few examples of how we can work together with your health-care provider to ensure that both you and your baby receive everything you need for a joyful and healthy pregnancy.

3 Trimesters & Your Health: Utilizing Yoga, Acupuncture & Massage

First Trimester:
Acupuncture is recommended weekly to help secure implantation, prevent miscarriage, and promote the development of a healthy placenta. Prenatal acupuncture can also help alleviate symptoms of morning sickness and the exhaustion of early pregnancy.

Second Trimester:
Prenatal yoga teaches you breathing techniques and yoga postures to get your body active and stretched, creating space for your growing baby. Also, yoga class provides a great opportunity to create a network of support with other moms.

Prenatal massage assists in fetal development by supporting the body’s circulation, bringing more oxygen and nutrients to the fetus and removing stagnant fluids. Therapeutic touch provides your developing baby with stimulating and nurturing input. Massage is recommended monthly, or as needed, to help mom stay healthy and ease physical discomforts of pregnancy such as upper and lower backache, hip tightness and sciatica.

Acupuncture is recommended on a monthly basis to maintain the well-being of you and your baby. It is also recommended weekly, or as needed, as a great safe way to treat ailments (like colds, skin rashes, and headaches) that pregnancy may bring.

Third Trimester:
Acupuncture is recommended monthly for the six weeks of this trimester and weekly thereafter to encourage a timely and comfortable delivery. Acupuncture can help ease the pain in your hips and lower back, as well as relax you for the upcoming labor.

Prenatal yoga will focus on strength and mental preparedness for childbirth. Adding the practices of meditation and yoga nidra (yoga sleep) will help you get a good night’s rest and prepare you for childbirth and the joys and stresses of baby’s first few weeks of life.

Prenatal massage encourages a healthy labor, eases muscular tension, increases hip flexibility and reduces swelling and other discomforts. It increases endorphins and serotonin, promoting hormone-balance, relaxation, and a sense of well-being for both mother and baby. Massage is recommended as needed and weekly for the last 6-8 weeks of pregnancy.

Aromatherapy Workshop: Safe Essential Oils For Pregnancy & With Babies
Wednesday, March 24, 6:00-7:30pm
$20 per person
RSVP Required to rochregister@cnyhealingarts.com

If you are interested in learning how to naturally support your health during pregnancy as well as your baby’s health, please join us for this hands-on class. You will learn which essential oils are best to use during pregnancy and with babies and how to use them, and will make a blend to take home with you. You will also be given several handouts for further exploration of oils at home.

Mindy MacLaren is a nationally certified Aromatherapist and mother to twin girls. She has experience using oils during her own pregnancy and now, with her daughters, and she looks forward to sharing her knowledge with you!

This Months Highlights:

Loaning Library:
Open to clients at CNY Healing Arts.  Christa has a slew of books on Pregnancy, Childbirth and Parenting topics.  If would like more information email Christa for the Library List.  If you have old books you would like to donate, just drop them off at CNY-Rochester!

CNY Birth Book:
Christa is putting together a book of encouragement/birth announcement book for prenatal students.  If you were in Christa’s prenatal yoga class and would like to participate please fill out the following questionnaire. Feel free to send in a picture of your new baby! Email Christa with your answers to the questions below at ctyson@cnyhealingarts.com

1.) Baby’s Name, Parent’s Name, Birth Date and Time, Length and Weight

2.) Where did you deliver?  Who was your care provider?

3.) What was your favorite part of labor?

4.) Was there anything you learned in prenatal yoga that helped you during labor?

5.) Where there any other tricks that worked well for you during labor (positions, visualizations, etc…)

6.) What words of advice or encouragement do you have for new moms?

7.) Other Comments:

Girl’s Night Out at Latham, CNY Healing Arts Center

Girls Night Out at CNY Healing Arts & Fusion Medspa! Thursday, March 4th, 6pm-8:30pm.We are conveniently located at 38A Old Sparrowbush Road, Latham, NY and you can call us with any questions at 518.724.5750.

Enjoy a taste of Pi/Yo (Pilates and Yoga fusion class) and Zumba class during the evening.

Enjoy a sampling of the following:

• Nail Polish Change
• Enhance your lips or eyes with some of Jane Iredale’s hot colors
• 10-Minute Hot Stone Massage
• 5- Minute Chair massage
• Demo the New Clarisonic Facial Brush (cleansing, moisturizer and Q & A with our skincare specialist
• Passion Party Products
• Paraffin Hand Dip
• Acupuncture Sample and more….

Meet our Practitioners:
Join Rebecca Rice, Caitlin St. George and Warren MacNaughton, our acupuncturists, for Q & A about Supplements, Chinese Herbs and Acupuncture.

Join Jenness Clairmont of Samaritan Counseling for Q & A about Family, Couple and Individual Counseling.

Join Jolene Bleser, Jola Caldwell and Lauren Krug, our licensed aestheticians, for Q & A about the newest skincare products from Vitamin C serum to Safe Tanning Products.

RSVP-to Cheryl canderson@cnyhealingarts.com
Fee: $25 to hold your spot
Space is Limited
Light refreshments will be served

Pilates/Yoga Classes at our Latham, NY Center

Join us for our new PI/ YO classes -  Pi-Yo is a fusion class combining the best of today’s hottest mind body classes. The class incorporates the strength and stretching from both Pilates and Yoga practices to make a dynamic class.  Set to soothing music this class will leave you standing taller, breathing deeper and feeling stronger.

We have 2 demo classes for you to try.

* Tuesday, Feb 23 12:00-12:45pm
* Friday, Feb 26 12:00-12:45pm

Please call CNY Healing Arts at 518.724.5750 to sign up. Space is limited.
*Classes will officially start on March 2nd and March 5th.

Instructor Bio:
Christine Sarratori is a nationally accredited group fitness instructor with certification from the Aerobics and Fitness Association of America (AFAA) and has been a group fitness instructor for 10+ years.   She holds specialty certifications in Pi-Yo, TurboKick, Jacki’s Aerobics, Step and most recently, Zumba. She is President of Abs In, Inc. a fitness company providing classes to organizations including Hudson Valley Community College, Pitney Bowes and RPI.

Helping people strive to be their healthiest through fun activities has been Christine’s lifelong passion. She started her career teaching ice skating and downhill skiing while pursuing her bachelor’s degree in Economics from the University at Albany, SUNY.  Most recently, she leads 15 + fitness classes a week around the region.  Her students are people ranging in ages from 18 to 90 years old with varied fitness abilities.  She volunteers as troop leader for the Northeastern New York Girl Scout Council and at her children’s school. Christine and her husband Frank share a home in Troy, New York where they are raising their three children; Isabella 10, Ellianna 7 and Roman 4.