Destress for the Holidays, November 2012 Newsletter

Brace yourself, the holiday season has begun! With the passing of Halloween and the start of November it’s official. Although the holidays can be a stressful time of year, Morning Crane is your place to “De-stress for the Holidays!” We are your one-stop shop for all things health and wellness. Whatever your journey calls for — fitness classes, mind-body work, Medical Qigong, Acupuncture, or massage — we can help. Experience our commitment to your health & vitality TODAY!

Seasonal guidance and information:

Winter is a time to go inward. Just like a bear hibernates in the winter we all need to slow down and take time for ourselves. This winter is a particularly powerful time due to the collective energies that are affecting our lives and perspectives. Many of us are experiencing dramatic changes that are turning everything in our lives upside down, spinning us into opposite directions from where we thought they we going. We are being asked to LET GO, of prior plans, intentions, beliefs, relationships, jobs, whatever does not have relevance in this powerful transition. Then we can prepare to welcome in the new way of Being that is unfolding. The Mayan Calendar holds December 21, 2012 as “The Beginning” of a new phase of existence. In spite of the demands our consumer culture puts on us during this time of year, make sure to create lots of quiet time to tune in energetically and emotionally to what is changing in your life, and who is moving through these changes with you. Then you can feel connected to yourself, so you can focus on your dreams and passions of the larger version of your life coming into fruition during the next year. Make sure to take care of your physical body as it is all connected. During the next few months, we transfer from the Metal Element of Autumn and transition into the Water Element of winter. To support this change Chinese Medicine encourages us to pay attention the Water Element by nurturing your Kidneys. Now is the time to nurture you Kidneys by eating more fresh water fish like salmon, sole, code, sea bass, halibut. Sea veggies like kelp, sea weed and beef marrow broth are some of the recommended foods to help tonify your Kidneys. Look below to find a beautiful Kicharee winter recipe that will delight your taste buds and nurture you Kidneys. You may feel that you want to go to bed earlier. Listen to your body. Get plenty of rest. The “White Pearl” Meditation on Chris Shelton’s Center and Balance CD is a great way to fill you cup and strengthening your Kidneys.

Supplement recommendations:

Consider trying Vitamin D3 for your immune health this winter. Vitamin D’s role in immune health has long been established; vitamin D receptors are found on a number of immune cells, including lymphocytes and macrophages, supporting healthy immune cell activation. Vitamin D promotes the essential mechanisms for maintaining proper calcium levels in the body and for healthy bone composition. Vitamin D supports cardiovascular function in some individuals. A role for vitamin D is supporting colon health by promoting healthy cellular function. Furthermore, vitamin D is believed to provide general cellular support, including for the breast and prostate, in part by helping to maintain healthy angiogenesis balance, supporting immune cell activity, and maintaining healthy cell metabolism. Pure Encapsulations Vitamin D3 is available at Morning Crane in either capsule or liquid form. (Source: http://www.pureencapsulations.com/itemdy00.asp?T1=VD101)

Warming Winter Kitchery Recipe: Delicious, Nutritious & Building

 Warming Winter Kitchery Recipe: Delicious, Nutritious & Building

Wonderful warming winter food that nourishes to the core- great for strengthening our stomach, sleep, and kidneys.

Ingredients:

10 cups of filtered water

½ cup of red lentils

1 cup of millet

½ cup basmati rice

2 T ghee or canola oil

1 large onion,

8 to 10 cloves of garlic, minced

1 burdock root, thinly sliced

2 pieces of astragalus root

2 carrots, sliced

minced 2 cups of butternut or kabocha squash (leave skin on kabocha)

5 slices of fresh ginger ( ½” thick)

4 T parsley, minced

2 T fresh cilantro, minced

2 T nettles

2 t mustard seed

1 t turmeric

1/3 cup Arame seaweed

1.5 t coriander powder

1.25 t cumin powder

¼ t saffron

¼ t black pepper

¼ t cayenne pepper

Pinch of asafoetida

  • Rinse grains well
  • Saute onion, burdock and garlic in ghee or canola oil
  • Add cumin, coriander, turmeric, asafetida and mustard seed- sauté for 2-3 more minutes
  • Add water and grains, astragalus, ginger, saffron, nettles, arame
  • Simmer for 45-60 minutes on low heat
  • Add carrots, squash, parsley, black and cayenne pepper
  • Check if Kicharee need more water, if so, add a cup
  • Simmer another 30 minutes or until veggies are tender
  • Remove from heat and add fresh cilantro and salt.

Pilates Improves Life Satisfaction for Women

Pilates Improves Life Satisfaction for Women,

IDEA Fitness Journal March 2012

Women who practice mat-based Pilates consistently for at least 6 months may improve life satisfaction, total physical self-concept and perceptions of their own appearance, functionality and health status, according to research published in Women & Health (2011; 51 [3], 240-55)

Researchers from Portugal and Germany set out to examine weather practicing Pilates as a mind-body exercise would positively impact a woman’s individual attitude toward herself and her health.  They randomly assigned 80 healthy women, aged 25-55, to either a Pilates group or a control group. No participants had prior Pilates experience. To remain in the trial, Pilates group members were required to attend 85% of the 2-hour Pilates classes, were offered four times weekly for 6 months. Sixty-two women completed the study. Control group members received no training but were instructed to maintain existing physical activity levels.

At baseline, after 3 months and at program’s end, an assessor (who did not know group member assignments) supervised participants’ self-completion of a questionnaire. Questions used the Satisfaction With life Scale, the Physical Self-Concept Scale, and the EQ VAS, a part of the EQ-SD that measures perception of health– all valid and reliable tools.

Data analysis showed no significant differences between control and Pilates group members at baseline or after 3 months. After 6 months, however, Pilates group members showed significant improvements in life satisfaction, total physical self-concept, perceptions of appreciation by other people and perceptions of their own physical appearance, functionality and health status. Limitations of the study included its small sample size and the fact that a non-Pilates-based exercise group was not included as a control group, so researchers could not compare the results of one style of exercise with those of another.

“The significance of this study,” said lead author Ana Cruz-Ferreira, MA, an assistant professor at the department of sport and health at the University of Evora, in Portugal, “is that the Pialtes method can be used to improve a healthy woman’s quality of life, which contributes to her psychological well-being. And, by improving life satisfaction, physical self-concept and perception of health status are all improved.”

Pilates Improves life Satisfaction for Women

Pilates Improves life Satisfaction for Women

Study finds Tai Chi helps people with Parkinson’s

Study finds Tai Chi helps people with Parkinson’s

The Chinese exercise of Tai Chi improved balance and lowered the risk of falls in a study of people with Parkinson’s disease.

Symptoms of the brain disorder include tremors and stiff, jerky movements that can affect walking and other activities.  Medications and surgery can help, and doctors often recommend exercise or physical therapy.

Tai Chi, with it’s slow, graceful movements, has been shown to improve strength and aid stability in older people, and has been studied for a number of ailments.  In the latest study, led by Fuzhong Li of the Oregon Research Institute in Eugene, Tai Chi was tested in 195 people with mild to moderate Parkinson’s.

The participants attended twice-weekly group classes of either Tai Chi or two other kinds of exercise– stretching and resistance training, which included steps and lunges with ankle weights and a weighted vest.

After six months of classes, the Tai Chi group did significantly better than the stretching group in tests of balance, control, walking and other measures.  Compared with resistance training, the Tai Chi group did better in balance, control and stride, and about the same in other tests.

The findings are in the New England Journal of Medicine.  The study was paid for by the the National Institute of Neurological Disorders and Stroke.

Associate Press

Morning Crane teams up with Living Social! Special Deal until Friday

One Month of Unlimited Fitness Classes for $25 (value $150, 83% savings)

You’ve heard the same adage a thousand times — the early bird gets the worm. Score the proverbial worm when you hurry up and snatch today’s deal from Morning Crane Healing Arts & Fitness Center: Pay $25 (regularly $150) for one month of unlimited group fitness classes that can help balance your day and well-being. Choose from tension-melting hour-long classes like Mat Pilates, Qigong, TRX Suspension, TRX Cardio Kickboxing, Tai Chi, and Beginning Belly Dancing. Work your core muscles with Chris Shelton and his team of experienced trainers in this beautiful, newly expanded Willow Glen facility. You’ll strengthen your mind and body with today’s deal before the early bird even sees it coming.

 

Click here to purchase -> http://www.livingsocial.com/cities/13-san-jose/deals/432978-one-month-of-unlimited-fitness-classes

Effectiveness of Acupuncture? ​By Brenda Billings M.Sc

Acupuncture treatments proven successful

Effectiveness of Acupuncture? By Brenda Billings M.Sc

Acupuncture treatments proven successful

When western medicine fails to adequately alleviate a patient’s pain, many turn to acupuncture or other forms of alternative medicine to find relief. As practiced for more than 2,500 years, acupuncture is widely accepted as a remedy for a variety of diseases, and reliance on this art as an alternative treatment has increased worldwide particularly since the 1970s. Moreover, acupuncture has been shown to improve neurological disorders, severe to moderate dysmenorrhea (menstrual cramps), and to relieve chronic pain in children and adolescents. By example, a comparative study in which patients with ischemic cerebro-vascular disease, also known commonly as a stoke, who were treated with acupuncture, were compared with those treated with conventional drugs (Chen, et al. 1990). The researchers then assessed the patients’ nerve functions using the electroencephalographic map and the somatosensory evoked procedure. The results demonstrated significantly better health outcomes among patients who were treated with acupuncture than among their counterparts treated with traditional medicine. These results may be related to the way the brain functions and how those networks operate.

As noted by Qin, Bai, Dai, Liu, & Dong, (2011) “Stimulating different acupoints for treating various clinical conditions is usually accompanied with multidimensional physiological as well as psychological responses, indicating that the peripheral acupoint-brain interaction may engage complex neural substrates. The brain regions are organized into interleaved networks to accomplish various functions or healing effects when a neural intervention is triggered.”

In other research, acupuncture was administered to a group of patients suffering from severe to moderate dysmenorrhea, also known as menstrual cramps (Lorno, 2008). Dysmenorrhea can be classified as primary or secondary. The pain associated with dysmenorrhea can impair working activities and other functions. The objective of the study was to measure the efficacy of acupuncture in a number of women who had primary and secondary dysmenorrhea that was resistant to non steroidal anti inflammatory drugs (NSAID). The efficacy of acupuncture was then measured according to pain control and impact on NSAID consumption. The results of the application of acupuncture revealed a substantial pain reduction in 13 out of 15 patients; even among those whose pain had been resistant to NSAID. The pain control that was obtained at the end of the treatment was maintained for at least 6 months in 50% of cases.

These results confirmed that acupuncture treatments provides not only more than just a temporary symptomatic effect, but that acupuncture may be indicated to treat dysmenorrhea related pain; particularly in individuals in whom NSAID are contraindicated. Furthermore, the significant reduction of pain suggested that acupuncture had a true therapeutic effect because a placebo effect of any type of treatment is unlikely to occur in more than 50% of cases. Moreover, acupuncture’s short term effects on Dysmenorrhea are helpful in decreasing pain, as noted by Chung at el 2012 findings indicates that acupoint stimulation, especially noninvasive acupoint stimulation, could have good short term effects on pain of primary dysmenorrhea.

Inference in some studies was somewhat restricted due to low methodological rigor. We suggest well-designed, methodologically rigorous, exhaustive trial, evaluating both short and long-term effects on pain and other outcomes in comparison with the available standard treatments. Acupuncture has also been proven useful on children. Lin and associates conducted a study among 53 children and adolescents aged between 2 and 18 years to determine the benefits of acupuncture on children and adolescents suffering from chronic pain as well as chronic fatigue due to diverse health conditions (Lin, Bioteau & Lee, 2003). After administering acupuncture, the children reported significant reductions in pain in the visual analog scale (VAS) ratings. From the findings in the aforementioned studies, it is obvious that acupuncture has considerable promise as a treatment modality. For this reason, additional research continues to be conducted to try and establish physiologic rationale for incorporating acupuncture into ordinary care.

Acupuncture undoubtedly has many benefits, so whats stopping doctors from referring patients to an acupuncturist? As noted by Abrams (2012) “The bigger trouble, if acupuncture’s effectiveness can’t be explained by the placebo effect, may be that we don’t have a good alternative for how it might work … attempts have been made to look beyond traditional Chinese concepts of balanced qi and body channels to theories about triggering the release endorphins and the anatomic locations of loose connective tissues, but no robust evidence exists for any of the proposed plausible explanations.”

Although, we do not fully understand how acupuncture works, evidence has proven its benefits. We still have more research to perform on this topic, but I for one am not dismissing its promise as an alternative to traditional forms of pain alievement.

 

References

Abrams, L. (2012, September 11). Biological Implausibility Aside, Acupuncture Works. The Atlantic Retrieved from http://www.theatlantic.com/health/archive/2012/09/biological-implausibility-aside-acupuncture-works/262224/

Atlantic.Chari, P, et al. (1988). Acupuncture therapy in allergic rhinitis. American Journal of Acupuncture, 16(2):143–147.

Chen, D.Z. et al. (1990). Evaluation of therapeutic effects of acupuncture in treat in ischaemic cerebrovascular disease. Chinese Journal of Integrated Traditional and Western Medicine, 10 (9):526–528

Chung, Yu-Chu; Chen, Hsing-Hsia; Yeh, Mei-Ling. Acupoint stimulation intervention for people with primary dysmenorrhea: Systematic review and meta-analysis of randomized trials Complementary Therapies in Medicine20. 5 (Oct 2012): 353-63.

Lin, Y., Bioteau, A. B., & Lee, A. C. (2003). Acupuncture for the management of pediatric pain: a pilot study. Evidence-Based Complementary and Alternative Medicine 14, 45–46

Lorno, V. (2008). Acupuncture treatment of dysmenorrhea resistant to conventional medical treatment. Evidence-Based Complementary and Alternative Medicine, 5(2): 227–230. doi:  10.1093/ecam/nem020

Qin, WeiBai, LijunDai, JianpingLiu, PengDong, Minghao; et al. The temporal-spatial encoding of acupuncture effects in the brain Molecular Pain 7. 1 (2011): 19.

 

5 Element Tai Chi

5 Element Tai Chi with Chris Shelton @ Willow Glen Yoga

 

Saturday, October 27, 2012 1:30-4pm

Register @ www.WillowGlenYoga.com/index.php/classes/workshops

This 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.

Tuesday Evening Pilates Classes have Started!

Strengthen & Lengthen Pilates Mat: Tuesdays @ 7:15pm

Come join Tammi Rose for a workout that will strengthen your core and stretch you muscles. Tammi is a fitness expert and is guaranteed to give you a fantastic workout. Click here to sign up!

Continuing our discovery of Consciousness CLASSES with Maggi Quinlan, Ph.D.

CLASSES with Maggi Quinlan, Ph.D. continuing our discovery of Consciousness

expanding consciousness

EMOTIONS: What They Tell Us About Ourselves Thursday, October 11, 6:45-8:45pm – Emotions are how our Spirit communicates with us. They tell us who we are, and what is happening in any given moment. But we are not encouraged to feel or given enough instruction to develop our emotional mastery. When we learn how to listen to the deep wisdom our emotions hold, we allow them to provide the powerful guidance they contain. This class will begin developing that skill and will deepen in successive weeks as we dive into individual emotions.

ANGER: The Emotion of Protection Thursday, October 18, 6:45-8:45pm– This is one of the most misused and misunderstood emotions in our lives and society. Learn how to listen more deeply for the information and guidance this powerful emotion is trying to teach you. Stop being afraid of your anger and learn to use it as a guiding force.

FEAR: The Emotion of Survival Thursday October 25, 6:45-8:45pm– We are taught to ignore Fear, and yet our world pummels us with it constantly. This makes listening to this primary emotion very difficult. Learn how to discern what is imposed fear, and what is your Wisdom Fear guiding you into the safety of your Life.

Each class will take place Thursday from 6:45 to 8:45 pm with a cost of $20 each. Please register in advance!

Fall is here! Face Reading, new Pilates class, & more; October 2012

SEASONAL GUIDANCE AND INFORMATION

Fall is upon us.  Kids are back in school.   It is a time to prepare to slow down, find a new rhythm, and get to know yourself better.  Try a new class.  Go exploring.  With Halloween approaching it is a great time to practice self-restraint.  Be strong; limit your sugar intake.  Reach your maximum potential!

A supplement we recommend during this season is Lactobacillus Acidophilus. This is a naturally occurring, beneficial bacteria which supports the health of the intestinal tract. L. acidophilus maintains a healthy microflora environment by protecting the body against an overgrowth of harmful bacteria. You can order it from our online store or come in to pick it up. If you have other supplement or vitamin needs or inquiries, please feel free to contact us. Our main supplier for vitamins and supplements is Pure Encapsulations, which is available only through licensed healthcare providers.

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Chinese Face Reading (Class 1) with Chris Shelton Sat. Oct. 6, 12:30 pm – 2:30 pm or Mon.,  Oct. 8, 7:30-9:30pm.

Have you ever wondered if someone is a flirt or if they work well with others?!  These are some of the questions that will be answered in the course.

Topics covered in class 1 include:
• Facial Geometry; for example what indicates if someone is a leader or a social butterfly.
• Facial zones; how to tell if a person makes decisions based upon intellect, gut instinct or logic.

This is a great class.  Don’t miss this opportunity!  $45 pre-register, $55 at the door; click here to register. 

You can attend this class remotely via Webex.  Email parisa@morningcrane.com or call (408)391-2846 to attend remotely.

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New Pilates Mat Class starting Tues. Oct. 9. at 7:15pm. 

Come join Tammi Rose for a workout that will strengthen your core and stretch you muscles.  Tammi is a fitness expert and is guaranteed to give you a fantastic workout.  Click here to sign up!

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CLASSES with Maggi Quinlan, Ph.D. continuing our discovery of Consciousness

EMOTIONS: What They Tell Us About Ourselves Thursday, October 11, 6:45-8:45pm  – Emotions are how our Spirit communicates with us. They tell us who we are, and what is happening in any given moment.  But we are not encouraged to feel or given enough instruction to develop our emotional mastery. When we learn how to listen to the deep wisdom our emotions hold, we allow them to provide the powerful guidance they contain.  This class will begin developing that skill and will deepen in successive weeks as we dive into individual emotions.

ANGER:  The Emotion of Protection Thursday, October 18, 6:45-8:45pm– This is one of the most misused and misunderstood emotions in our lives and society.  Learn how to listen more deeply for the information and guidance this powerful emotion is trying to teach you. Stop being afraid of your anger and learn to use it as a guiding force.

FEAR:  The Emotion of Survival Thursday October 25, 6:45-8:45pm– We are taught to ignore Fear, and yet our world pummels us with it constantly.  This makes listening to this primary emotion very difficult.  Learn how to discern what is imposed fear, and what is your Wisdom Fear guiding you into the safety of your Life.

Each class will take place Thursday from 6:45 to 8:45 pm with a cost of $20 each.  Please register in advance! 

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5 Element Tai Chi with Chris Shelton @ Willow Glen Yoga, Sat. Oct. 27, 1:30-4pm

This 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 sign up!

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Center and Balance Meditation CD by Chris Shelton

This audio meditation is focused on strengthening your kidneys. This work stems from Chinese Medicine, whose teachings tell us that our overall constitution (health and life span) is based on the strength and vitality of the kidneys. The Center & Balance Meditation will strengthen your kidneys by focusing on your lower abdomen, also known as the Tan Tie (pronounced Don Te-en). The primary purpose of the first meditation is to rid excess energy from the head caused by over thinking and to restore strength and vitality. The second meditation focuses on preventing disease before it starts by guided visualization on the front, back and center of your body. Get ready to become tuned-in what is going on inside your body!

You can order the Center and Balance Meditation CD by clicking here or picking one up at Morning Crane.  The cost for the CD $11.99.  You can also download it from iTunes Store, by typing in Chris Shelton in the search bar.

 

Dedicated to increasing the awareness of all people.

Love & gratitude,

-Chris & Parisa Shelton