Do You Have Trouble Falling Asleep?

As a Massage Therapist, I often hear from people that they have difficulty falling asleep. An interrupted sleep pattern can be cause for many other discomforts and have a negative effect on our immune system. Receiving a massage on a regular basis will benefit you in many ways, including regulating your sleep patterns. “A regular basis” for massage varies from person to person. Once a month is an ideal regiment for most people to receive a full body massage, however someone with specific or serious discomforts may find that more often would be more beneficial.

There are several things you can do between your massage appointments to improve your sleep. Controlling your breathing and educating your muscles will help your body get ready for sleep each night.

Controlled breathing is a fantastic way to relax. While you are lying in bed, breathe deeply through your nose into your abdomen. Be sure that your abdomen rises with each inhale, try not to breathe through your chest. Fully and slowly exhale each time. We should relax our muscles as we breathe out. Begin with concentrating on releasing your jaw and the muscles in your face as you exhale. Next, relax your neck and then your upper back. Work your way down your body, exhaling through and relaxing each group of muscles, all the way to your toes.

Another great way to remind your muscles how to “let go“, is to tighten and release them. Begin with flexing your toes and feet and then relaxing them. Follow with your calves and work all the way up to your head. Tighten and release your arms, hands and even your face. Continue with your controlled breathing as you go. Work your way back down to your toes and repeat as many times as you like. You may soon find your way off to a wonderful, relaxed sleep!

In Health and Happiness,
Samantha E. Mullen, LMT
CNY Healing Arts
Latham NY
(518) 724-5750

CNY Healing Arts Workshops at All Locations

We have several workshops taking place now and until the end of the month of March, we still have spaces available so if you would like to join us please RSVP. We also have details below about our Spring Renewal Retreat with Dr. Rob Kiltz.

SYRACUSE:

Transformation Through Guided Meditation Workshop Series
Saturdays March 6th & 20th, 1:30-2:45pm
Guided meditation helps heal, balance and energize the physical and energy bodies and align you with your higher consciousness. When we align with our higher consciousness, we discover the uniqueness of our paths and purpose and can then live from our truth. Lynne Potteiger, LMT and Reiki Practitioner, will be presenting.  Each class will include a guided meditation and discussion and will build on the previous. Class Fee $12. Register by calling CNY Healing Arts Center at 315.671.5755

ALBANY:

Spirit Babies Workshop Tuesday, March 16th, 7pm
Join us for an evening of welcoming Spirit Babies into your life. Kelly Ballard will be presenting this workshop; she is a fourth-generation medium and intuitive, with more than a decade of professional experience in alternative healing arts. Kelly will be introducing this distinctive energy to aid us in refocusing our energy and spirits. Kelly is a certified Reiki Master and has a guided meditation CD, “Beginnings.” *RSVP to Stacey at sdicerbo@cnyfertility.com

Introduction to Meditation Workshop
Thursday, March 18th, 7:45-8:45pm
The physical practice of yoga was created thousands of years ago for the purpose of preparing the body for meditation. In addition to helping you cope with stress, meditation can improve your health, unlock your creativity and even slow the aging process. Workshop includes light yoga, walking meditation and seated meditation. Linda Hill will be instructing. *RSVP by calling CNY Healing Arts Center at 518.724.5750

ROCHESTER:

Girls Night Out March 23rd, 6:00-8:00pm
Invite your family and friends for an evening of relaxing and renewing with the girls. Instead of a coffee date, schedule your next gathering with the girls. Come share in Community, Health and the Power of Women getting together to heal. Light refreshments, wine and tea will be served. All are welcome! Cost is $20 per person. Space is limited.
*RSVP to rochregister@cnyhealingarts.com

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

Weight Loss with Acupuncture Workshop
Wednesday, March 31st, 6:00-7:00pm
Join Shelley for this informational session will provide support for anyone seeking to lose weight and create lifelong changes to achieve a health weight.  We will discuss how the energy of foods can be used to create an individual approach to balance the body and improve energy in accordance with Traditional Chinese Medicine principles. Behavior modification and exercise or movement therapies such as yoga and Qi Gong will be incorporated as a means to assist weight loss as well. This program provides the necessary physical, emotional and mental support to lose weight in 2010!
*No cost to attend. Please RSVP to rochregister@cnyhealingarts.com

April Preview – offered to all locations:

Spring Renewal Retreat with Dr. Rob, Saturday, April 10th, 10:00am–4:00pm
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. 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

Yoga to Purify and Detoxify the Body

It is easy to sway toward the holiday cookies, new year’s dips, super bowl pizza and then when mid-February (ok, maybe March) rolls around we tend to remember our healthy New Year’s resolutions. CNY Healing Arts in Rochester offers many ways to re-center and bring health to the mind, body and soul.  At CNY living healthy is EASY.  Yoga Classes, Meditation, Massage, Acupuncture are just a few of the ways to purify the body and start the year off right!  This month CNY Healing Arts in Rochester is offering 50% off yoga and “Buy 2 get 1 FREE” for Massage and Acupuncture, so there is no excuse not to pamper yourself and bring health this new year!

The importance of Detoxification for Body:
We are constantly exposed to toxins from our air, water, cleaning products, processed foods and emotional toxins induced by stress.  If you are trying to become pregnant, are pregnant or breastfeeding the health of your body is critical.  Think of your body as a dirty wet washcloth full of toxins.  Yoga helps to ring out that cloth!  Yoga does this by stimulating and purifying the lymphatic system, circulatory system, respiratory system, by bringing health to our digestive tract, calming the mind and stimulating the internal organs.

Detoxify the Lymphatic System with Yoga:
The Lymphatic System cleanses itself through gravity and movement.  Moving yourself through various yoga poses (Asana’s) helps to “pump and cleanse” the lymphatic system.   In the yoga classes at CNY Healing Arts, your body will moved though different planes of movement giving each area of the body a chance to purify in a safe and healthy way. The lymphoid tissue defends the body against infections and the spread of tumors, so keeping the lymphatic system pure will bring great healing benefits to the body.  Here is a pose that helps move Lymph:

*  Viparita Karani (legs up the wall pose) will allow gravity to move lymph out of the legs.  Just relax on your back with your legs straight up a wall.  If you are pregnant, this may be uncomfortable (for about 30% of pregnant women in their third trimester).  If you lay on your back during pregnancy it can put pressure on your blood vessels and lower your blood pressure.  Listen to your body.  If you’re pregnant, come out of the pose if you feel uncomfortable! Only stay in the pose for 1-2 minutes if you do feel comfortable.  For non-pregnant people you can hold the pose for 5-10 minutes.

Strengthen the Circulatory System with Yoga:
We all know how important it is to have a strong healthy heart.  When you are trying to conceive your heart will help keep you emotionally strong during what can be challenging times for some families. The heart Chakra (anahata) is the energy center to manifest love (a.k.a “a little bundle of love”) to your life!  During pregnancy your body and heart have to work “overtime” to pump extra blood though the body.

So, how does the circulatory system detox the body anyway?  By exchange of gasses from parts of the body, transporting waste to our excretory system, helping maintain our pH,  and much more.  Keeping the heart healthy will keep you clean, strong and surrounded by love!  Try this pose to bring health to your heart!

* Virabhadrasana (Warrior One) will bring you more cardiovascular stamina. Your heart will pump blood through your body at a stronger rate so your body can maintain itself better.  Stand in a lunge with your left knee bent over your left ankle and your right leg stretched out behind you.  Your hips should be squared forward.  Reach the arms up with the palms facing each other.  Let the shoulders stay soft down the spine while the fingertips extend upward.  Let your spine grow long and equally activate out through both legs.  Switch sides after 5 breaths.

Purify your Respiratory System with Yoga:
Prana, or “life force energy” is utilized through the breath in yoga.  A deep fluid breath is one of the most important aspects of a yoga practice.  In fact, in the 8-limbs (or pathways) of yoga, pranayama is listed as one of the main aspects of a well-rounded practice.  Our respiratory system has an immune defense of it’s own and also nourishes our body’s cells in doing their detox jobs.  Try this pranayama technique to purify your respiratory system:

* Belly Breath – sit comfortably in a chair.  Let your hands rest on your belly.  As you inhale draw the breath down toward the navel center, relax the belly outward away from the spine.  As you inhale, pull the naval center inward and let the breath rise up and out of the body.  By using the muscles of the belly to assist in your pranayama you will pull the breath to the deeper parts of the lungs.

Promote proper Digestion and Elimination with Yoga:
You are what you eat!  Eating well is crucially important to our health both physically and emotionally.  If you eat healthy your body still needs to be able to properly digest and eliminate your food to maintain health.  Issues such as gas, bloating and constipation are all digestive problems that can be avoided with awareness of your diet and yoga for digestion and elimination!  Try this pose sequence to help with all three of the digestive problems mentioned above:

* Belly Rotations – Sit with your legs crossed and your sit on a folded blanket.  Rest your hands on your lap.  As you inhale sweep your body in a clock-wise arch forward, as you exhale round your back behind the sit bones and continue with the clock-wise circle.  Your torso will be making big circular movements around your sit bones as you connect with your breath.  Try to bring movement to the entire spine.  Switch directions after 5-10 rotations.  This exercise is recommended before you eat.  It helps to stimulate your digestive juices and massages the intestinal tract to promote elimination.

~~~
By,
Christa Tyson, RYT and Doula

If you have any questions about any of these exercises please email me at ctyson@cnyhealingarts.com I hope to see you in class!  Below is my yoga schedule at CNY Healing Arts in Rochester:

Prenatal Yoga: Mondays 6-7pm, Sat 10:15-11:15am
Yoga for Everyone: Thursday’s 6-7:15pm
Mom and Baby Yoga: Sat 9-10am
Cny also has Yoga for Fertility with Erin on Wed from 5:30- 7pm!

PI/YO Class Canceled Friday, March 12th

We are sorry for any inconvenience this may cause but we need to cancel the Friday Pi/Yo Class held at our Latham, CNY Healing Arts Center for March 12th, 2010. We will resume our normal Friday Pi/Yo class on March 19th.

Thanks for your understanding!!

Rochester CNY Healing Arts March Newsletter

We are so pleased to announce the introduction of esthetics services at CNY Rochester! Starting in March, you will be able to schedule a variety of new wellness spa treatments including facials, body treatments, waxing and ear candling. All of our skin care and body treatments will feature the earth friendly AVEDA product line.  We trust AVEDA for ALL CNY clients because it is an all-natural line. There are no chemicals or artificial fragrance and has never been tested on animals. AVEDA products are comprised of almost all organic plants and flowers. This past June, Health magazine named AVEDA the “Best Natural-Product Line”.

Our esthetician, Meranda Thomas, has been an esthetician for over 10 years! It is her mission to educate you on taking care of yourself as a whole, inside and out. What does she enjoy most about her job? Seeing her clients come in happy and leaving even happier and feeling more at peace. Book an appointment with Meranda in the month of March, and receive 25% off your service(s).

NEW Services at CNY:

Green Science Skin-Renewing Treatment
Aveda’s signature 5 Phase Massage treatment. Combines powerful,high-tech plant technology with high-touch skin therapy to renew, repair and regenerate your skin. Clinically proven to lift and firm the skin, reduce fine lines and wrinkles, improve smoothness, tone and clarity, and reduce the appearance of age spots. Total rejuvenation.

Perfecting Plant Peel
Our professional facial masque actively smooths and retextures skin with the instant exfoliation and radiance benefits of a 30% glycolic peel without the associated redness and irritation. Warms skin, helping to open pores. For all skin types.

Elemental Nature Facial
Restore balance to your skin with a customized, relaxing facial. Includes a thorough skin analysis, deep cleansing, detoxifying, refining, massage, a masque and hydration.

Botanical Skin Resurfacing
Aveda’s alternative to microdermabrasion. Combines the power of tourmaline with a hands-on approach for smoother skin texture, fewer fine lines and wrinkles, decreased pore size, and significantly more radiance – without the irritation and inflammation.

Outer Peace™ Acne Facial
A botanical approach to treating acne – personalized with extractions and professional exfoliation – and utilizing Aveda’s Outer Peace™ Acne Relief with 100% naturally-derived salicylic acid.

Back Facial
A truly relaxing and invigorating experience. Focusing on deep cleansing, exfoliation and re-hydration of the back and shoulders. Feel confident exposing your smooth and clear skin.

Enbrightenment™ Discoloration Facial
Traditional Asian massage techniques combine with 100% naturally derived Brightening Blend to help diminish the appearance of dark spots and improve skin’s visible clarity.

ADD-ONs to any treatment:

• Eye Zone Treatment
• Focus on diminishing fine lines, puffiness and dark circles with a Firming
• Treatment containing anti-oxidants including Vitamins A, C and E.

Perfecting Plant Peel
Our professional facial masque actively smoothes and retextures skin with the instant exfoliation and radiance benefits of a 30% glycolic peel without the associated redness and irritation. Warms skin, helping to open pores. For all skin types.

Waxing: Eyebrows, Lip, Chin, Jaw, Full Face (eyebrows, lip, chin and jaw), Underarms, Half Arm, Full Arm, Back,    Chest and Stomach, Half Leg, Full Leg, Bikini, French Bikini (More hair removal than a regular bikini wax but less than a full Brazilian wax.)

Ear Candling
Ancient Chinese tradition that helps remove toxins, wax and yeast buildup from the ears. This is a non-invasive, super relaxing treatment that includes sinus massage using aromatherapy.

Girl’s Night Out is BACK!!!!!!
Invite your family and friends for an evening of relaxing and renewing with the girls! Instead of a coffee date, schedule your next gathering with the girls at CNY! Tuesday, March 23rd from 6-8pm.

Enjoy a sampling of the following:
.    chair massage
.    hot stone massage
.    Hoopnotic® Hoopdance
.    Mini-facials
.    Acupuncture Sample and more….

*RSVP-to rochregister@cnyhealingarts.com
Fee: $2o to hold your spot
Space is Limited
Light refreshments and wine will be served

Here are some great informative articles shared with you by our practitioners:

1.    Building Energy with Qi Gong
2.    Infant Massage at Baby and Me yoga

Also, below are several upcoming free workshops offered at our Rochester Center:

1.    Meditation for Life

2.    Smoking Cessation
3.    Aromatherapy Workshop for Pregnancy and Beyond
4.   Weight Loss

AVEDA at CNY Healing Arts in Rochester, NY

Hello CNY family,
My name is Meranda Thomas.  I am happy to announce that I am the new Esthetician for CNY Healing Arts in the Rochester, New York location.  We will now be offering a variety of new spa treatments starting in March.  Our skin care line we chose to work with is the earth friendly AVEDA line.  I have worked with this line for the past seven years.  It is an all natural line that is based on using plants and flowers as its ingredients.  There are no chemicals, no artificial fragrances, and the product is never tested on animals.

I love working with this line because it really encompasses many aspects of life from philosophy and natural medicine to meditation and wellness.  All of the AVEDA treatments are about actively participating in the awakening and well-being process.  It is a way of taking care of your own life and health.  It would be my pleasure to educate you on taking care of yourself as a whole, inside and out.  I will be offering a different variety of balancing facials and body treatments.

What I enjoy most about my job is seeing my clients come in happy and leaving even happier and more at peace.  CNY will be offering a special for the month of March, at our Rochester Center, to introduce the AVEDA line to all of you.  With 25 % off of all skin care services, you’ll have the chance to experience our amazing skin care treatments.  We will also be offering waxing on brows, face and body.  We are also introducing ear candling, which is an ancient Chinese tradition that helps remove toxins, wax and yeast buildup from the ears.  This is a non invasive and super relaxing treatment that includes sinus massage using aroma therapy.  We are a wellness spa, so the healthier the better.  I am looking forward to working with and meeting all my new CNY friends.

Hope to see you soon,
Meranda

~~
Meranda Thomas
Esthetician at CNY Healing Arts Center, Rochester, NY
585.244.1280

We’re Here to Assist You on Your Path to Better Health

In Latham, New York, members of the community are taking advantage of the services offered at CNY Healing Arts, a center for healing and wellness.  Patients appreciate the variety of services available which include acupuncture, herbal medicine, massage, skin care and nail care.

CNY Healing Arts was added to the CNY Fertility building in the fall of 2008 to serve our patients, giving them the opportunity to explore options for advanced fertility support and relaxation.  The space has since grown to extend its services to non-fertility patients in the Capital Region.

As a practitioner of Chinese medicine I have enjoyed treating patients in this truly peaceful facility.  There is ample space for pause and rejuvenation at CNY Healing Arts-which provides the perfect opportunity for the rest and recovery needed in the midst of healing, rehabilitation, or relaxation.

It’s a pleasure treating the different types of patients that utilize the services.  Patients use acupuncture and Chinese herbal medicine for the treatment of infertility, menstrual irregularities and pain, musculoskeletal pain, stress, digestive discomfort, and overall wellness.  Our Licensed Acupuncturists are established practitioners in their field, each providing his or her own depth of knowledge and clinical experience for our patient’s individual health goals.
Our Massage Therapists offer pre and post natal massage, Swedish massage, reflexology, neuromuscular, myofascial, deep tissue and sports massage.  Our Licensed Massage Therapists are both thorough and sensitive to the needs of each client, receiving excellent reviews.

The spa services include pedicures and manicures, skin care and facials, which are given by the hands of very talented and knowledgeable practitioners.

CNY Healing Arts was established with the intention of providing high quality services to CNY Fertility patients.  It has proven to be a valuable resource to the community as well, reaching beyond to include a wide range of services meeting a wide range of client needs.  It’s our pleasure to assist you on your path to better health, stop in for a visit or tour anytime.

~~

Rebecca Rice M.S., L.Ac.
Acupuncturist at CNY Healing Arts Center, Latham, NY
Email me at rrice@cnyhealingarts.com
518.724.5750

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