Although it can be challenging, a regular meditation practice can make your brain work better.  Science has discovered that meditation helps the brain process information more efficiently.  A study conducted at the University of Wisconsin found that people who meditate capture information that others have missed when presented with a series of visual cues in a quick succession.  Novices to meditation who practiced just 20 minutes per day scored much better than those who did not meditate at all.  The difference was most marked in longtime practitioners of vipassana meditation.

According to Sat Bir Singh Khalsa, assistant professor of medicine at Brigham and Woman’s Hospital, Harvard Medical School, regular meditation enhances the brain’s capacity for perception, awareness, and efficiency in processing.  “Meditation has both short- and long-term benefits to brain structure and function”.

It’s pretty easy to make a list of things you’d like to see happen in your life. To see these goals through to a result, you need to have your focus on the personal reward you’ll experience upon completion. The daily demands of life can provide plenty of distractions to any well-intentioned goal. The missing ingredient to success is often that strong vision of the reward that makes it all worthwhile for you.

When you skip this step, it’s like having a road map to a wonderful destination and no vehicle to take you there. When you’ve clearly defined why you are taking the trip- and you keep that purpose in mind every day of your journey– then you’ll find it much easier to reach your destination.

So, enjoy your “journey” and recognize that making your health and well-being a priority is vital to a smooth trip! See you along the way.

Researchers followed 899 men and women with an average start age of 76, for nine years to determine whether the status of DHA, an essential fatty acid found in fish, is associated with dementia risk.  They discovered that people who ate three or more servings of fish per week were 47 percent less likely to develop dementia rather than those who ate the least amount of fish.  That group was also 39 percent less likely to develop Alzheimer’s disease.

The study participants who ate the greatest amount of fish had the highest level of DHA in their blood.  Earlier studies have found low DHA content in the brains of people with Alzheimer’s disease.

One of the unique hallmarks of bilateral activity is that it gives access to the whole brain, making walking and other forms of bilateral movement useful for enhancing creativity and problem solving.  Resources and strengths, helpful learning and experiences that date from childhood are available when walking, and can be brought to bear on current problems or creative endeavors.

Walking is a ground experience, a step-by-step, moment-by-moment contact with the earth.  Whether by some mystical force or some as-yet-unexplained psychological phenomenon, perhaps deeply rooted in our genes and stretching back over millions of years of evolutionary ancestry, feeling connected with the earth produces a liberating experience for most people.

Walking also provides us with a break from the state of normal everyday existence.  Looking at the same walls, the same furniture, the same place and people often anchors us to a particular state of mind.  When we go out for a walk that state is broken and new states of mind and emotion provoked by new sounds, sights, smells and sensations offer access to new ways of knowing and understanding ourselves and our problems or opportunities.

The process of walking to solve problems or encourage creativity is straightforward.  Decide on the issue you’re going to bring to the walk, whether it’s solving a business problem or figuring out how to finish a painting.  Then while walking, keep returning your mind to that specific issue, at the same time allowing it to freely roam in the intervals between your internal mental reminders.  Letting your mind wander “randomly” yet at the same time “intentionally” bringing it back to the issue/problem at hand as often as you remember to, provides the space for both conscious and unconscious creative processes.

In his 1888 autobiography, Ecco homo, the famous German philosopher Friedrich Nietzsche tells the story of how the concept for his masterpiece Thus Spoke Zarathustracame as he was walking – something he did throughout his life when in need of inspiration.  Nietzsche wrote down the core concept of the book during a walk in 1883, and added “6000 feet beyond man and time.”  A few weeks later he sat down and wrote the entire first part of the book in ten days.

Describing how walking would activate his creative processes and cause concepts to fall into consciousness fully formed, Nietzsche added: “One hears, one does not seek; one accepts, one does not ask who gives; like lightning, a thought flashes up, with necessity, without hesitation regarding its form – I never had any choice.”

Another quick technique that can aid in both problem solving and enhancing creativity is to ask the creative part of you to participate in the walk.  This is essentially what Nietzsche did – whenever he walked ho fully expected the creative part of his mind to make an appearance.  Although this may sound a bit odd, try this simple exercise right now and you’ll discover how real and useful it can be:

After you finish reading this paragraph, close your eyes and ask yourself, “Is there a creative part of me in here?”  Do it now.

Nearly everybody will hear or sense some sort of a “yes” answer to that question, because we are complex being with different internal mental and emotional aspects of ourselves that have taken responsibility for different tasks in our lives.

When you’re going to walk for problem solving or for encouraging creativity, before you go on the walk ask the creative part of you if it will participate in the process by presenting possibilities and helping you see or hear or come up with new ideas as you’re walking.  You may also want to ask if there’s a part inside of you that has taken responsibility for the creative project or problem you’re trying to solve.  When that part of you agrees, ask if it is willing to receive some help from your creative self.  Again, the answer is almost always, “yes!”

-Massage Magazine, March 2007

-Natural Health Magazine, May 2007

Recognize that to do a good job and meet the challenges of work, you must put equal time and care into your body and spiritual needs. Without energy and “peace of mind,” you cannot enjoy what you are working for every day. Feed your body and mind. Read motivational material, exercise, and eat nutritionally dense foods. These life-enhancing activities will help you work harder, relieve stress, and attract more good things into your life.

Learn to prioritize your tasks and start delegating or outsourcing the ones that can be done by other people. The problem with many of us is that we tend to want to do everything ourselves. We get so swamped with all of the little jobs that make up the big projects. Wanting to do it all can only spell failure. Learn to “let go” by outsourcing what you can. Your stress levels will decline and your well-being will improve.

The downside to feeling good is it’s easy to take your good health for granted. When nothing is bothering you, it’s easier to ignore doing the things that keep you healthy. A common comparison made in the health field is taking care of your car – and for good reason. Many people are more aware of the need to maintain a regular schedule for tune-ups and oil changes than they are for their own bodies. Obviously, there’s no comparison between the importance of your health and well-being and that of your car. We expect to “trade up” and replace several vehicles during our driving years – but your body is by far the most important “vehicle” you have!

It may be that we associate the need for personal healthcare with illness rather than with the prevention of poor health – or that the auto industry has trained us to follow specific maintenance schedules. After all, a car is a fairly simple device compared to the human body.

Your maintenance plan for your body includes several parts that are best addressed daily, such as which fuel you put in your tank, how much wear and tear you subject yourself to, and all the other choices you make that affect the way you feel tomorrow and in the future.

If you think of your massage sessions as your body’s periodic tune-ups, you may ask how they can help you to keep cruising down the highway of life.

The underlying reason that makes regular massage so important to your overall health is this: Your body is constantly changing, and massage contributes to the positive aspects of these many changes. In other words, a major factor in maintaining good health is ensuring that all of the communication systems of the body are operating properly and everything is kept moving. It’s very hard to imagine the millions of processes that are taking place every day within your body. Each of these minute actions contribute to the quality of your health and well-being. Since each system depends on the others, helping your body to keep things flowing properly greatly benefits your overall condition.

Anyone who’s received several massages is probably most aware of the reduction in tension and muscle stiffness. While massage is working out those noticeable kinks, it’s also contributing to more subtle areas of concern, like promoting detoxification and encouraging your body’s regenerative and cleansing capabilities, as well as boosting your immune function. These benefits are the ones you notice in increased energy, an enhanced sense of well-being, etc.

So, make the most of your most-prized vehicle (your body) by keeping it in tune with regular massage sessions!

-The week; Vol 3; Issue 96

Wouldn’t you like to feel awake, clear, rejuvenated, and fully alive every day? Did you know that many of our health problems come from hidden toxins? Although we tend to think of chemical waste dumps or smoke stacks when we think of toxins, the concept of toxins is broader. It includes not only toxic foods, chemicals, and heavy metals like lead or mercury but toxic emotions, relationships, beliefs, and attitudes. Toxins can be thought of as anything that disturbs our physical, biochemical, mental, emotional, or spiritual balance. While many of us are overburdened with a variety of toxins, the good news is that we can identify and eliminate many of these toxins.

If you feel tired, sluggish, achy, have trouble concentrating or, feel like you are living life in a cloud of fog, you will likely benefit from a program of detoxification. On the other hand, if you have no symptoms, but have certain genetic quirks that prevent you from getting rid of environmental or internally generated toxins, you may have a higher chance of developing cancer, Parkinson’s, or Alzheimer’s.

Some symptoms of toxicity include: fatigue, muscle aches, joint pain, sinus congestion and postnasal drip, headaches, bloating and gas, heartburn, sleep problems, trouble concentrating or brain fog, food cravings, fluid retention, weight gain, skin rashes, puffy eyes or dark circles under the eyes, premenstrual syndrome, bad breath or body odor.

Healthy detoxification involves reducing your exposure to toxins, eating the right balance of detoxifying foods, engaging in regular exercise, sweating, deep relaxation, and the judicious use of detoxifying vitamins, minerals, and herbs.

There are five simple steps for healthy detoxification. Follow these steps for three weeks and discover the amazing source of energy and vitality just waiting to emerge.

Step One – Get rid of toxins.

Unload the body and mind of common “toxins” to give a new start for health by getting rid of anti-nutrients or “toxic” foods in your diet for three weeks. After three weeks you can decide which of these things to reintroduce into your life. Eliminate these “anti-nutrients”: hydrogenated or trans fats, processed foods, white flour, sugar, caffeine, alcohol, and charbroiled meats.

Getting rid of other toxins is easier than you think. Clean your water with a portable water filter or reverse osmosis filter, clean your air by getting a HEPA or ULPA filter for your bedroom, and clean your food by choosing organic produce and animal products raised without hormones, antibiotics, or pesticides.

Also beware of heavy metals as they can have both short and long term consequences, even at low levels. Avoid fish containing high levels of mercury such as tuna, swordfish, and sea bass. Eat more wild salmon and sardines. Get rid of aluminum found in antacids, deodorants, and baking powder. Stop using unnecessary over-the-counter medications such as Tylenol and Advil which can put an extra load on your liver.

Step Two – Fix your gut.

Healthy digestion and absorption are crucial for good health and proper detoxification. Here are some easy ways to implement suggestions that can help correct long standing digestive disorders.

For three weeks try a diet eliminating the most common food allergens – gluten, dairy, and eggs. Eat a simple diet instead – brown rice, steamed vegetables, fish, or beans (legumes) to give your gut a rest. Then put healthy bacteria back into your system with probiotics or acidophilus. Look for brands with 5-10 billion live organisms per dose. Most importantly, move your bowels regularly. For sluggish bowels, take 150 mg of Magnesium citrate capsules or tablets, 2-3 times daily, and once a day mix two tablespoons of ground flaxseeds (kept in fridge) with applesauce or sprinkle it on a salad or rice.

Step Three – Move that blood and lymph.

Increasing circulation and lymph fluid throughout the body is an important step to refresh, oxygenate, and energize your cells. Take a brisk thirty-minute walk five times a week (or another aerobic exercise). Try taking a yoga class which really gets the circulation going through the organs and helps detox your system. Get massage or bodywork on a regular basis. Find a sauna and try to build up to 15-30 minutes 2 to 3 times a week (make sure to drink plenty of water). Get rid of old dead skin with a dry skin brush.

Step Four – Boost your detox system.

Your body has its own built-in detoxification mechanisms; however, we generally don’t do enough to support them. Here are some easy suggestions to give your system a boost. Love your liver by eating foods in the cruciferous family (broccoli, collards, kale, etc.), garlic, lemon peel, rose and dandelion greens. Take a good quality multi-vitamin and mineral supplement daily. Try the herb milk thistle which helps heal and protect the liver. Increase urine flow by drinking at least 8-10 glasses of filtered water a day. Detox your skin with regular sweating and dry skin brushing. Detox your lungs with yoga classes and deep breathing of fresh air.

Step Five – Detox your mind heart and spirit.

Not all toxins are found in the environment. Many of our beliefs, attitudes, and responses to stress can greatly impact our health. Some simple adjustments in behavior can have a profound impact on our state of mind and health.

Try some of these suggestions: Pay attention to unconscious behavior (such as unconscious eating). Clean up your bedroom and living space and try to feng shui your home. Try keeping a journal to help work through constipated feelings. Practice relaxation with yoga, tai chi, qi gong or other relaxation techniques. Take a holiday from pop culture and the melodramatic media for three weeks. Try a computer and TV holiday for three weeks. Finally get at least eight hours of rest a night for three weeks and see how you feel.

After three weeks, your home, body, and mind should feel less cluttered and more energetic, and you’ll have a lot more enjoyment out of life.

Excerpts taken from an article published in Healing Lifestyles & Spas Magazine, September/October 2003

1. Decide your attitude in advance. You, and only you, have the complete ability to control your attitude. And there’s a big difference between a bad attitude and a bad mood. Moods are temporary. Attitude are permanent. Whatever the situation, it’s the attitude that makes it good or bad. So the next time you think there’s going to be bad traffic, or whatever the situation may be, push your advanced decision button and decide to have a good attitude about it. You’ll be surprised at the outcome.
2. Visualize success. Keep in mind that what we visualize often becomes true. Why do you think those diet companies suggest you put a picture of yourself at an ideal weight on the refrigerator? Right! They want you to visualize success. Lance Armstrong, seven-time winner of the Tour de France, always saw himself crossing the finish line first. Visualize success.
3. Be a whatever-it-takes person. Be a problem solver. Not a problem giver. There’s an old, old, saying, “Whether you say you can, or you can’t, you’re right.” Think of ways to get things done. Don’t think of ways it can’t be done.
4. Resist negative tendencies. Ever have lunch or a meeting with Mr. or Mrs. Negative? They love to wallow in the negative. What went wrong, who failed, why it didn’t work, and so on. Mr. and Mrs. Negative love to have your ear, hoping they can bring you down. Keep away from these types of people – the ones who complain all of the time. They’re out to have you play on their team. Avoid negative people and tendencies.
5. Embrace change. Change is the one thing we can count on. and in most, not all, but most cases, change is better. The great thing about change is that if we don’t like it, we can “change” our mind and try something else. See change is a good thing. It’s fun, It’s challenging. It’s needed in so many cases.
6. Humor, energy and enthusiasm. Life without these three best friends would be pointless, or at least much more difficult. Surround yourself with individuals who have these three characteristics. Make sure you have the ability to laugh at yourself. The energy you bring to your profession or life is critical to the success of everything you do. Energy creates enthusiasm. So, thee three elements are critical to having a positive mental attitude.
7. Be grateful for what you have. A genuine, positive mental attitude has no room for jealousy. Others may have more possessions, but positive people are always grateful for what they have right now. And in some cases it may not seem as though we have enough to be grateful for, but ask yourself if you lost what you have, what would you ultimately be left with? What are you most grateful for?