5 Element Tai Chi @ At One Fitness, N. Hollywood

5 Element Tai Chi with Chris Shelton, guest Instructor @ At One Fitness, N. Hollywood.

The ancient art of Tai Chi is a powerful and effective way to increase your health, vitality, awareness and athletic performance. Come learn the breathing techniques, gentle movements and meditations of Tai Chi.

Click here to register! 

Address:
11116 WEDDINGTON ST.
N. HOLLYWOOD, CA 91601

12/21/12- Important Info; Plus last minutes Gift Giving Ideas

December 21, 2012: Today the Winter Solstice was @ 3:12amPST; AKA the end of Mayan Long Count Calendar, and the end of 26,000 year cycle

Good day to you. We are writing you to reassure you that the world is not going to end today (sigh of relief, Ahhh). Actually this is a powerful time of transformation as we are on the precipice of a global consciousness shift. That makes TODAY the beginning of a NEW era and the start of a NEW consciousness. People like you & me & us are looking inside for solutions. We are starting to stand up and say “We must PROTECT the children & our Earth. Period.” We realize that if we do not do anything, no one will. We want to heal ourselves so that we can help others heal. If YOU are reading this YOU are part of the solution. “I’m startin’ with the Man in Mirror,” to “Heal the world for you and for me and the entire human race,” just like Michael Jackson said. We hope you join us!

 

The upcoming year is a time of birthing ourselves into a new consciousness that wants all Life to be honored and cared for. This Death of the Old Year and Re-Birth into the New Year and a new Consciousness has never been more powerful. We encourage you to create a ritual for yourself, something simple, to honor the changes that have happened and will continue to happen in your life.

 

Peace pic

Try this at home: Light a candle every day when you rise. Take a moment to acknowledge the events unfolding for you, and take a moment to offer gratitude for any goodness in your life. Begin to visualize what you want to create for your life in the coming   year. Move beyond the “lose weight, quite smoking” resolutions. Instead go deeper into what you want  to create within your awareness and how you want to expand your consciousness. How do you want to change the quality  of your life, on every level?

 

Because this year’s ending is so powerful, it is important to remember that these increased Universal energies, in addition to all the normal holiday pressures can create tremendous stress;  We need to take extra special care of ourselves during this time. “To bring peace to the earth, strive to make your own life peaceful” -Author unknown

 

New Year’s Day Burn

New Year’s Day Burn; Tuesday, 1/1/13, 12pm-3pm

Join us New Year’s Day at the fire-pits at the Crow’s Nest Beach in Santa Cruz, CA for Morning Crane’s annual NEW YEAR’S RESOLUTION BURN. We will leave from Morning Crane at 12pm, or you can meet us there. This is a complementary event. Please bring a few blocks of wood to add to the fire. Children welcome!

Click here to register!

 

 

 

Click here to watch New Year’s Day Burn video!

Xmas Eve & New Year’s Eve FRIENDS ARE FREE

 

Xmas Eve & New Year’s Eve FRIENDS ARE FREE

Monday, December 24 2012

9am Fit & Firm (click here to sign up)

10am Pilates Mat (click here to sign up)

Monday, December 31, 2012

9:30am Fit & Firm (click here to sign up)

10:30am Pilates Mat (click here to sign up)

Space limited

Call (408) 391-2846 to register in advance

www.MorningCrane.com

Tips to Relax During the Holidays; December Newsletter 2012

Tips to Relax during the Holiday’s; December Newsletter 2012

Lulu xmas

Seasonal Guidance and Info

It’s that time of year again. The Holiday Season! Joy to the world…Ho ho ho…’Tis the season…In case you didn’t notice the holiday’s are in full swing.

This is a fun time of year where we are encouraged to give and to share. However, with societal expectations, family obligations, and the desire to “do good” comes added pressure. And if you’re like us, you were already busy before the Holidays started. This is the time of year that a 10 minute trip to the grocery store ends up taking you 45 minutes because the person in front of you couldn’t figure out how to scan their extra large thingamabob. Prepare yourself to sit in traffic and wait in line. Don’t be surprised if communications go awry. You may wonder if your partner is speaking the same language as you?! Hang in there. This too shall pass.

 

According to Chinese Medicine December is a winter Water month. The Water element is expressed through the Kidneys. It’s temperature is cold and it’s movement is slow.

The Tao Teh Ching guides us to be like water:

“Water always takes the lowest position.

Obstacles do not hinder it.

It accommodates whatever is in its path and continues to flow forward.

It never loses its direction.

By remaining low it follows its true nature and its fundamental direction is not influenced by superficial obstructions.

Water is always ocean-bound, seeking to reunite with the whole.

To follow the way of water is to return to one’s spiritual essence.”

 

 

Give the gift of health; Morning Crane Gift Cards available! Holiday Special: 5 group classes for $50 (save $75)

Come in or click here to buy

 

TIPS to Relax during the Holidays:

  • Exercise: A few minutes of exercise each day will benefit your physical and mental health.
  • Meditate: Take a Qigong or Yoga class, or a class that focuses on breath and stretching techniques.
  • Eat a well balanced diet:  Nutrition plays a big roll in reducing stress. Decrease the amount of fat and sugar you eat. At holiday events enjoy the people rather than the food.
  • Reduce caffeine intake: Caffeine affects the adrenal glands, which increases the stress response in the body.
  • Rest: Get 7-10 hours of sleep each night.
  • Get a massage: A massage can be beneficial for the mind & body.
  • Have a positive attitude! The glass is either half full or empty; you decide. When you feel irritated at your neighbor write a list of five things you are grateful for.

Sincerely,

Chris, Parisa, Lulu Shelton & Santa Claus

Green Tea: The Next Superfood by Brenda Rivera-Billings, M.Sc (Health Sci.)

By: Brenda Rivera-Billings, M.Sc (Health Sci.)

In recent years the popularity of green tea has skyrocketed, due in large part to its perceived health benefits. In several peer-reviewed studies, drinking green tea has been linked with health benefits in key areas ranging from increased metabolism to reduced memory loss. Participants use of the leafy plant during clinical trials also demonstrated preventive properties, including decreased LDL levels, reductions in heart disease, and lower rates of certain cancers.

Green tea is made from the leaves of the evergreen shrub, Camelia Sinensis. During processing, the leaves undergo minimal oxidation, leaving the rich antioxidants and polyphenols intact. Among the most popular health claims drawing consumers to green tea are those surrounding its potential weight reduction properties.  Use of green tea has been associated with increased metabolism, making the beverage extremely popular among fitness enthusiasts and dietitians as an effective tool for weight-loss. According to Hursel, Viechtbauer, & Westerterp-plantenga (2009) the overall effect of green tea resulted in increased energy expenditure, which produced positive weight loss results. It should be noted, however, that the effect of green tea on weight loss and weight maintenance varied in studies with subjects differing in ethnicity and habitual caffeine intake; those consuming higher levels of caffeine showed greater improvement.

Additionally, green tea has also been shown to slow or allay the signs of aging, like forgetfulness. According to Haque, Hashimoto, Katakura, Tanabe & al, e. (2006) green tea catechins administered orally were absorbed by and retained in the brain, and their antioxidative and neuroprotective effects ultimately resulted in beneficial effects on an age-related decline in spatial cognition in many of the study participants. To put it plainly, green tea helps individuals retain their memory and, therefore, remain vibrant.

Green tea also reduces the LDL or the bad cholesterol and raises good cholesterol, as the polyphenols prevent the intestinal absorption of cholesterol. It aids in lowering blood pressure and offers relief to those suffering from hypertension. According to Loest, Noh, & Koo, (2002) “evidence indicates that green tea consumption lowers the serum level of cholesterol.”

Moreover, green tea offers a ray of hope for people with a family history of angina or heart disease. By lowering the triglycerides and improving the lipid profile, it reduces the risk of heart attack (myocardial infarction), and prevents the incidence of atherosclerosis and coronary heart disease. According to Shrestha, Ehlers, Lee, Fernandez, & Koo (2009) “results suggested that the lipid-lowering effect of green tea is mediated partly by its inhibition of hepatic lipogenesis.” Thus, green tea inhibit effect reduces heart attacks for those vulnerable individuals.

The antimicrobial properties of green tea have been shown to reduce oral inflammation bacterial related infections that could lead to tooth loss. It is also known to kill the bacteria that causes foul breath or halitosis. Most importantly, according to Pandey (2011), green tea is considered one of the most promising dietary agents for the prevention and treatment of many oral diseases worldwide. Catechins (green tea) possess antioxidant, antimutagenic, antidiabetic, antiinflammatory, antibacterial, antiviral, and cancer preventive properties.

The ancient Chinese have touted benefits of green tea since times immemorial, and although not a magic bullet, it appears the rest of the world is finally becoming aware of the medicinal properties of this superfood.

Haque, A. M., Hashimoto, M., Katakura, M., Tanabe, Y., & al, e. (2006). Long-term administration of green tea catechins improves spatial cognition learning ability in Rats1. The Journal of Nutrition, 136(4), 1043-7. Retrieved from http://search.proquest.com/docview/197430772?accountid=28844

Hursel, R., Viechtbauer, W., & Westerterp-plantenga, M. (2009). The effects of green tea on weight loss and weight maintenance: A meta-analysis. International Journal of Obesity, 33(9), 956-61. doi: http://dx.doi.org/10.1038/ijo.2009.135

Loest, H. B., Noh, S. K., & Koo, S. I. (2002). Green tea extract inhibits the lymphatic absorption of cholesterol and (alpha)-tocopherol in ovariectomized rats. The Journal of Nutrition, 132(6), 1282-8. Retrieved from http://search.proquest.com/docview/197433818?accountid=28844

Pandey, V. (2011). Green tea and oral health. International Journal of Clinical Dental Science, 2(1) Retrieved from http://search.proquest.com/docview/901218466?accountid=28844

Shrestha, S., Ehlers, S. J., Lee, J., Fernandez, M., & Koo, S. I. (2009). Dietary green tea extract lowers plasma and hepatic triglycerides and decreases the expression of sterol regulatory element-binding protein-1c mRNA and its responsive genes in fructose-fed, ovariectomized Rats1-3. The Journal of Nutrition, 139(4), 640-5. Retrieved from

http://search.proquest.com/docview/197475322?accountid=28844

Face Reading Class Monday, Dec 3, 7:30-9:30

Great class for people who have to work well with others. 

Topics covered in class 2 include:
• Water traits
• Philtrum
• Reading a persons Ears
• A persons constitution and how well they fight off disease.

Holiday Bash, Sat. Dec. 1, 5-8pm

Holiday Bash, Saturday, December 1, 5-8pm

Join us for a potluck and receive a free Center & Balance CD (while supplies last)

Get your shopping done early!  Jewelry by Laurie Kirk. Art by Craig Scoffone.  Tai Chi by Chris Shelton. Bellydancing by Mizarah.

Parking is available in the back of the building.

RSVP @ http://www.morningcrane.com/workshops-events/
or call (408) 391-2846

Black Friday, FRIENDS ARE FREE

BLACK FRIDAY FRIENDS ARE FREE

 Friday, November 23, 2012

 8:30am Fit & Firm

9:30am Pilates Mat

 Space limited

Call (408) 391-2846 to register in advance

www.MorningCrane.com

MORE THAN A LITTLE STRESSED OUT? By Brenda Billings, M.Sc

By Brenda Billings, M.Sc

Do you find yourself feeling angrier, agitated, and short of patience?  Is it becoming more difficult to relax and focus on the things you enjoy? Do you lay awake at night dwelling on the day’s conflicts, unpaid bills, or other common stressors?  When stress becomes overpowering it can leave us feeling powerless. It can cloud our judgment, and limit our ability to think lucidly. Moreover, allowing ourselves to become puppets in the hands of our stressors can take a heavy toll on both our physical and mental health.

If I told you I’d found a new miracle drug that relieved most, if not all, of my stress and anxiety, without any adverse side effects, would you rush out and purchase a bottle?  I would.  Unfortunately, easy fixes are hard to come by, and I tend to be a skeptic when it comes to companies and individuals making such broad, unsubstantiated claims. I’ve grown weary of the numerous ads and advice columns advocating additional supplements, quick fixes, and in many instances, what amounts to pure quackery to “cure” my stress. While medical science may provide some relief, turning to prescription drugs often times can result in unforeseen side effects.  Fortunately, there is something you can do to curb anxiety, reduce blood pressure, and eliminate that feeling of powerlessness.  Enter meditation, an age old technique for combatting stress.

So how does meditation actually help us reduce stress? First and foremost, it takes the attention away from the source of your stress; the constant repetition involved blocks the brain’s ability to focus on its worries. This quiets the mind, giving you an opportunity to change your perspective and bring objectivity to the situation you are addressing.

According to Hyman (2012) the power of mediation has been verified through science, and it’s application has been successful in treating a wide range of ailments and illnesses, including chronic pain, blood pressure, headaches, and anxiety / stress.

Often, stress is caused when we perceive a situation to be beyond our capacity or control, and this perception may or may not be based on reality. The secret to coping with stress lies in training our minds to remain calm, altering our initial reactions, and enabling us to make more realistic assessments of the demands being placed on us. This in turn helps our bodies and minds to formulate a more reasoned coping strategy.

According to Prasad, Wahner-Roedler, & Sood, (2011) “…stress is a ubiquitous problem and a mediator of symptoms for a variety of medical conditions. Excessive stress is associated with adverse medical outcomes, unhealthy coping mechanisms, symptoms of anxiety and depression, and overall poor quality of life (QOL). No specific pharmacologic treatment is available for treating stress. Further, it is often difficult or impossible to change the reality of circumstances causing stress in an individual. Therefore, increasing individual coping mechanisms and the ability of a person to handle stress might be a reasonable strategy to adapt toward reducing stress.”

Additionally, meditation can also help us foster better anger control mechanisms. Whether it’s driving through rush hour traffic, dealing with an annoying boss, or watching the latest political ads, anger gets the best of all of us at times. As noted by Gold (2010), “meditation does have health benefits, particularly for neurotics with anger and anxiety issues. The American academics published the results of their research into the joys of transcendental meditation (TM). Apparently guinea pigs (human ones) who practiced TM showed a 48% decline in depressive symptoms. Last year another study indicated that there were 47% fewer heart attacks, strokes and premature deaths among transcendental meditation.”

Meditation is also a great tool for understanding anger and its root causes, as noted by Nanaimo News (2007). “Whenever you see anger arise either within yourself or within another, understand that what you are seeing is the frustration of losing perceived control of the experience.” As a result, meditation will produce a kinder, wiser you, putting you in control of your thoughts and emotions.

There are several schools of thought surrounding meditation, and each puts forward its own particular technique. But the basic concept of focusing on a particular object is common to all. Below are a few techniques to try on your own:

  • Beginners are generally advised to focus on their breathing and count each exhalation from 1 to 10 and then begin from 1 again.
  • Another very effective technique to achieve a meditative state is reciting a mantra. This mantra may be chosen from your own scriptures, either religious or secular, depending on your belief system.
  • For those who find mantras distracting, a common effective technique is to focus on a dot on a sheet kept a meter away from you.
  • Meditation advises you to observe your thoughts and the awareness that is created by focusing on your thoughts and emotions. As you become aware of your true thoughts and reactions, you can begin to come under your control.
  • People who have a strong imagination and are very susceptible to negative situations find guided imagery extremely helpful. This can be practiced in a group or with the help of DVDs.
  • Music meditation with its binaural beats is a good way to practice meditation and induce relaxation.

References

Avoid anger by embracing yoga and meditation. (2007, Jun 05). Nanaimo News Bulletin. Retrieved from http://search.proquest.com/docview/374281491?accountid=28844

Gold, T. (2010, Apr 09). G2: Shhh, I’m in my happy place: Meditation, says a new report, can do wonders for anger, anxiety and depression. but could it rid Tanya Gold of her constant bad temper? The Guardian. Retrieved from http://search.proquest.com/docview/246910129?accountid=28844

Hyman, M. (2012, Jun 18). Why doing nothing is the key to happiness. Dr. Hyman’s Blog. Retrieved from http://drhyman.com/blog/2012/06/18/why-doing-nothing-is-the-key-to-happiness/

Prasad, K., Wahner-Roedler, D., Cha, S. S., M.S., & Sood, A. (2011). Effect of a single-session meditation training to reduce stress and improve the quality of life among health care professionals: A “dose-ranging” feasibility study. Alternative Therapies in Health and Medicine, 17(3), 46-9. Retrieved from http://search.proquest.com/docview/892742751?accountid=28844