May 2018 Newsletter Update

Dear Kingfield and Blooma Clients, The snow is gone.  The tulips are coming up and my forsythia is blooming. Time to clean up the sand and take out the garden furniture. The days are blissfully longer and we are all increasing the time we spend outside.  As we enthusiastically move through Spring remember to take time for self care: book your massage before injuries occur. Soak in a tub of steaming hot salt water. Massage your feet with coconut oil or shea butter after enjoying a long, lovely day of walking in the sun. Eat dark chocolate, plant trees, stay hydrated, love your Mother. Savor the scent of lilacs and lily of the valley. Go online to schedule your next massage session: schedulicity.com or blooma.com Or text me at 612 205-4453 to schedule your massage.  Looking forward to seeing you soon!

DIY Spa Night for Self-Care

If you've been finding it more difficult to fall asleep lately, consider having a DIY spa night at home in order to coax yourself more readily into the arms of Morpheus. You can start by either soaking your feet in some warm water and Epsom salts, or soak your whole body by taking a hot bath with Epsom salts. Make the water as hot as you can stand and sit in the tub for at least 20 minutes, but ideally you would sit in the tub until the water becomes cool (please note: if you are pregnant, you should NOT make the water quite so hot). While soaking your feet or body, you can deep-condition your hair with a DIY hair mask, sip on some cucumber water or a smoothie, and listen to whale sounds or soothing music. 

Once you're adequately soaked, it's time to exfoliate with a citrus-salt scrub! Make your own easy-peasy scrub with just half a citrus fruit (orange, lemon, grapefruit, or lime), and some salt (sea salt is great if you have it, but regular old table salt will do just fine). Simply pour the salt onto a plate. If you like, you can add some essential oils, spices, or herbs (I like to add freshly ground Herbes de Provence, or fresh Rosemary). This salt mixture is then soaked up with the flesh side of your half-a-citrus. It will make a kind of paste that can then be massaged into your skin in order to eliminate dead skin. 

Then, don't forget to moisturize after you're done. Coconut oil or shea butter is best, as you want to avoid petroleum-containing lotions. If you do this process before bed, putting socks on your hands and feet will seal in the moisture, helping it to penetrate more deeply into your skin.

Finally, before you climb into bed, get on your foam roller in order to stretch out any tension stored in the body. Think of it as giving yourself a massage. Take your time with the foam roller, and allow yourself to relax as you foam roll your troubles away.

March Equinox Celebration

Minnesota weather in March might still be less than ideal, but at least spring, as defined by the astronomical calendar, begins this month. Yes, Monday March 20th will mark the vernal equinox, and the beginning of spring. On this date, the earth gets equal exposure to the sun and the moon, meaning we earthlings experience a perfect balance between light and dark. Thus, the time is prime for us to reflect on the balancing acts of our lives. Are we living in balance? How can we promote or sustain this balance throughout the rest of the year? To celebrate this celestial event, you are invited to a fire pit and pot luck celebration at my home beginning an hour before sunset (around 5 pm) until 9 pm on Monday March 20th. We can enjoy hot drinks, fizzy water, snacks, dessert, and think about or write out our intentions for promoting balance, review whether or not we are maintaining any previously set intentions, and also examine how we are balancing our internal and external work. You don’t have to talk about it, just be willing to think about it. Wildwood Tarot readings will also be available if people are interested. The full moon will occur this month on March 13th for those of us who want to take advantage of the prime time to shed unwanted things, patterns, or habits from our lives. Please text, call, or email if you'd like to attend the equinox celebration, or feel free to observe it on your own.

Usborne book party

Please join me on Sunday, March 26 at 4 pm for a traditional high tea and Usborne books. Think of this as an opportunity to relax, sip fragrant hot tea, and select a few special books to enjoy with the children in your life. You may also opt to shop online at: RELAX. The endocrine system is under-rated. The chemical balance of hormones affect the structure of our body and our experience of our world. If we live in a continual state of stress, our bodies age more quickly as the cortisol builds up in our systems. The body requires periods of deep relaxation to flush the excess cortisol out of the tissues. Massage provides a powerful opportunity to interrupt the activity of the adrenal glands while accelerating and improving the function of the lymph system. Schedule your session today by texting 612 205-4453 or book online at schedulicity.com or blooma.com. Looking forward to seeing you soon!

Prenatal Bodywork for Fluid Retention and Edema Issues

Commonly experienced during pregnancy, especially in the later stages when it becomes more laborious to move, swelling or edema can be uncomfortable, but also problematic because it means the lymph system is failing to flush out toxins and dead cells from the body. However, there are several things you can do to jump start the lymph system and thereby reduce edema. Massage is one of those things (light pressure is best for promoting drainage of the lymph capillaries), as is lightly bouncing up and down on a mini-trampoline (very slightly if you are pregnant). Another very effective treatment for edema is dry brushing the skin. In fact, dry brushing can be good to do even if you are not pregnant, as it helps eliminate dead skin cells, clear out toxins, and stimulates lymph circulation. This technique can also be especially beneficial for anyone who is recovering from any sort of lymph removal, such as a mastectomy. To watch a video that illustrates effective dry brushing technique, check out this link. To read more on helpful techniques for reducing swelling during pregnancy, check out this Birth Bliss blog entry.

Staying Sane Through Community Involvement

No matter how you felt about the recent election results, there is no question that our country as a whole and our local communities need some deep healing. We can all admit that it is easy to feel overwhelmed and powerless in the face of political forces, but let's not forget that change starts at home. Getting involved in local causes we feel passionate about, or volunteering our time to organizations and movements that work for positive change can help us regain a feeling of personal empowerment while we give back to the greater good. Personally, I volunteer as a Guardian ad Litem for Hennepin County. Guardian ad Litems (GALs) advocate for children in the foster care system's best interests, thereby giving a voice to the voiceless in juvenile court proceedings. Due to Hennepin County's recent spike in screened-in child abuse and neglect cases, there is more need than ever for volunteer GALs. Need more ideas for how to get engaged in your community? Check out VolunteerMatch.org, and read this blog post for an equal dose of hope and reality.

CranioSacral Therapy for Re-balancing the Body's Natural Rhythm While we are on the subject of self-care and the importance of reflecting inward during this busy time of year, CranioSacral Therapy (CST) provides another channel to reconnect with the body's natural rhythm and effectively switches the autonomic nervous system from sympathetic ("fight or flight") to parasympathetic("rest and digest") mode. Stressful events automatically stimulate adrenal gland activity, thereby flooding the body with cortisol. Right now, many of us are experiencing a great deal of insecurity, fear and anxiety due to recent shifts in the national political landscape. But we may also experience elevated stress levels from our work, family dynamics, the holidays, or any number of other things. Unfortunately, cortisol weakens the immune system, making us increasingly vulnerable to seasonal illnesses. Fortunately, CST shuts off the flow of cortisol, while switching our autonomic nervous system back into parasympathetic mode. Keeping tabs on the cortisol levels in the body is also crucial for pregnant women, because the body has a very difficult time giving birth if there are too many stress hormones in the system. Need more relaxation in your life? You can always request CranioSacral Therapy (CST) be integrated into your next massage session in order to reset the autonomic nervous system, halt the flow of cortisol, and boost the immune system.

Blogging for Self-Care

Speaking of stress, whether it be holiday-driven or politically charged, expressing yourself in a blog can be a terrific way to check in with your inner thoughts, and expel the stress that we tend to bottle up, this time of year especially. Channel your creative side through poetry, short stories, or memoir. Or why not just vent? While writing, you can diffuse peppermint oil to help keep you focused, mentally stimulated, and relaxed.

For inspiration, you can check out my daughter-in-law's blog.

Winter Solstice Celebration

As you may know, winter solstice is a sacred tradition celebrated by many different cultures since ancient times. The stillness of the sun and moon on this date provides us with a chance to slow down, reflect, and honor the world's natural rhythms. By doing so, we can draw parallels between our own shifting lives, those of the seasons, and the larger planet we call home. If you have not yet made plans for this occasion, please consider ushering in the winter season with myself and others for a solstice celebration on Tuesday December 20th from 7-9 pm. Depending on the weather, the celebration may involve a fire pit if it's not too cold. As always, this celebration will be potluck-style, complete with delicious food, sumptuous beverages, hot drinks, and dessert. Everyone is welcome, just call, text, or email if you would like to attend. And even if you cannot attend, you can always acknowledge and honor the solstice in your own sacred way.

Keep in mind the full moon in December falls on the 13th for those who need to set a personal intention to let go of any holiday-related stress they feel this time of year. 

December Newsletter

Dear Blooma and Kingfield Clients, As we move into December I cannot help but wonder if there is snow in our immediate future. Will I be able to use my snow shoes? Or dogsled in Ely? With or without snow, I know that I always look forward to soaking in a hot bath with a combination of sea salt, epsom salt, baking soda and a couple of drops of Thieves essential oil. Especially after a session of dry brushing for lymph drainage. Keeping my immune system strong during this season of changing weather is a priority for me. The past weeks have been so mild that it was easy to pick up a virus. Consequently, I rediscovered the products available to manage the symptoms of a sinus cold and bronchial irritations of allergies. Bodywork is my first choice for alleviating the aches and discomforts that come with excess: working too much, sleeping too little, an unbalanced diet and overactive adrenal activity. Make your appointment online at schedulicity.com, blooma.com, or text me at 612 205-4453 with your requests. I am available Thursdays through Mondays.

Prenatal Bodywork and Doula Services

If you or anyone you know is expecting, just an FYI that I am a certified doula, and as such, I offer a special Doula Bodywork Package. For $450, you will receive a prenatal session, attendance at your birth with in-hospital services, and a postnatal massage session. If your pregnancy goes past your due date, I offer an acupressure session with Clary Sage oil to help facilitate labor. The postnatal session would ideally take place in the hospital, or when you first get home to specifically address the stress your body experiences during labor. An integrated session with craniosacral therapy is especially great after childbirth because it will rebalance your body, enhance your feeling of safety, and help to stabilize the parasympathetic (rest and digest) mode of your central nervous system.

Sturgeon Full Moon Fire Pit

Named by Native American tribes as the Full Sturgeon Moon, August marks the time of year when sturgeon in the Great Lakes are most readily caught. It is also known as the Green Corn moon, marking the corn harvest that occurs in late summer. Please join me and others in celebrating the upcoming full Sturgeon moon on the evening of Sunday August 21st. Festivities will begin at 7:30 pm and continue until 10 pm. As always, we will have a fire pit, sumptuous beverages, fizzy water, and smoked fish especially for the occasion.

Full moon celebrations begin with appetizers and socializing. As it gets dark, we write down our intentions for things to let go of while enjoying dessert (chocolate mousse or brownies, anyone?). We can then throw these written intentions into the fire, either silently or while addressing them aloud to the group. We also honor the deceased by talking about any people who have passed since the last full moon. The event will be a potluck, so bring an appetizer or dessert. Beverages provided will include Glenlivet, Vikre Boreal Cedar Gin (distilled from fresh cedar and Lake Superior water), and my special house tonic water which consists of tarragon, rose petals, cilantro, basil, and rosemary muddled with unflavored bubbly water. Just like drinking summer in a glass! Please email, call or text if you'd like to attend. For those who cannot but still want to acknowledge the full moon, remember that the whole two week period that follows a full moon is a ripe time for letting go of things in your life that you are ready to shed.

Massage for Cyclists First thing's first, if you ride a bicycle, please remember to always wear your helmet! Now that we got that out of the way, is your riding form proper and aligned correctly? As you pedal, the balls of your feet near your toes should power you forward, not the arch of your feet. Also, pay attention that your legs extend out straight as opposed to toes sticking outward or pointed inward. Next, engaging your core muscles as you bike can take some of the weight off your lower back and thereby reduce compression in the lumbar area. Using your core muscles will also prevent you from leaning on your handlebars which can create tension in the shoulders and wrists. For prenatal and recently postnatal ladies, it is important to support the pelvic floor by remaining seated while cycling In addition to regular stretching before and after rides, as well conditioning the core, leg, and glute muscle groups, massage is key for preventing cycling injuries and reducing soreness and inflammation. Massages are recommended shortly after a long ride, a few days before a long ride, or between rides for maintenance. Here is another article on how massage can benefit cyclists and help to prevent injuries. Also, if you've had an accident on your bike, even a minor one, your craniosacral rhythm was likely thrown off as a result of the trauma. Scheduling an integrated session of massage and craniosacral therapy can help rebalance your body's natural rhythms, and get you riding safely again.

CranioSacral Therapy for Anxiety

How can CranioSacral Therapy (CST) treat anxiety? Well, anxiety symptoms can sometimes result simply from physical compression in the dural tube, or the membrane that surrounds the brain, spine, and nervous system. Symptoms are then misinterpreted as a result of being overworked, or having a chemical imbalance, when in reality the anxiety may be caused by that minor compression in the body. Compressions are often the result of injuries, trauma, or grief we have experienced that gets stored in the body.

CST restores the length of the dural tube, which in turn restores your motivation to move and exercise. Exercise being another key to soothing anxiety. CST will also calm the nervous system, strengthen and promote resiliency in the body and mind, as well as increase feelings of relaxation, grounding, and lead to more restful sleep.

For clients with anxiety about an upcoming birth, or perhaps those who are assigned to early bedrest, CST can calm and stabilize you until the baby is born, whether it be through surgical or natural birth. CST is also useful for those who suffer from panic attacks, especially prenatal panic attacks. If you do suffer from prenatal panic attacks, consider CST for the baby once they are born, as the feeling that something is wrong can transfer to the baby while in the womb.

Happiness and Visualization for Self-Care Sage advice for expecting mothers and those of us who just need a friendly reminder now and again, mentally checking into your own special happy place has tremendous benefits. Visualizing yourself in a place where you feel safe, loved, and comfortable will prompt chemical changes in your body that produce endorphins and switch your body into parasympathetic, or rest and digest mode. Imagining yourself back on your honeymoon can be extremely helpful when experiencing contractions during labor. Especially as honeymoons are often when conception takes place, going back to a time and place in which you felt pleasure, love, and trust can work wonders for easing delivery of the baby. Alternatively, if you are having difficulty bonding with your new baby, visualize yourself going down a long tunnel or even an aisle in the grocery store, where the baby is at the other end of that tunnel or aisle, so that you have to actively go to meet the baby. It doesn’t have to be a dark, scary, or cobwebby vision, just so long as it helps bring you closer to your baby. On the same note, remember that visualizations don't have to be new-agey, you can always imagine yourself inside of your favorite store, or anywhere else you feel a sense of joy and peace.

Dry-Brushing for Self-Care

Dry-brushing works wonders for promoting holistic health outcomes. It is amazingly effective for relieving edema and fluid retention during pregnancy, helping to drain toxins and waste products in the body through the lymphatic system, removing layers of dead skin cells, boosting immune system and skin functioning, stimulating circulation as well as hormone and oil glands, and toning the muscles. 

So how do you dry brush? You can dry brush daily before showering, ensuring the brush and your skin are both dry. Start at your feet brushing vigorously in a circular motion, then work in long sweeping motions up the legs, torso, back, arms and hands moving towards heart, then brushing down toward the heart when brushing the neck. Before your shower, tap the dead skin cells off the brush into the trash, and when you get out of the shower, be sure to moisturize with a natural plant-based oil such as coconut, cocoa butter, jojoba, almond, etc. Wash your brush once a week with hot soapy water, then dry completely in a sunny or well-ventilated area. Always store your brush in a dry area so it won't get mildew-y. Care to learn more about dry brushing? Here are a couple links to check out...
What is Dry Brushing? Benefits and How To
A Step-By-Step Guide to Dry Skin Brushing

May Full Moon Fire Pit

Join me and others at my home in the Kingfield neighborhood on Saturday May 21st to celebrate the full moon. We can set and revisit our intentions, do henna designs, and most importantly relax in front of a fire. Gathering will start at 8 pm, and continue until 10 pm, everyone is welcome. We can also throw food on the grill, and enjoy an indulgent beverage. Call, text, or email if you'd like to attend!

May 2016 Newsletter

The brief period as the trees are beginning to unfurl their leaves is my favorite time of the year. The sun is warm but a sweatshirt still feels good. There is time to walk my little dog, stretch my legs and then do a few yoga stretches on the back deck before my first sessions. The pansies are safely in their front yard pots and I am taking time to swim with my Granddaughter as I plan my vegetable garden. Camping season will start soon, the days are getting longer and we are all increasing the time we spend outside. As we move through Spring remember to take time for self care: book your massage before injuries occur. Soak in a tub of steaming hot salt water. Massage your feet with coconut oil or shea butter after enjoying a long, lovely day of walking in the sun. Eat dark chocolate, plant trees, stay hydrated, love your Mother. Savor the scent of lilacs and lily of the valley. Text me to schedule your massage or go online: schedulicity.com or blooma.com. Looking forward to seeing you soon!

CranioSacral Therapy for Brain Health

The glymphatic system is a recently identified system in the brain similar to the lymphatic system, that pumps cerebrospinal fluid all around the brain in a fast, pressurized rhythm in order to wash away excess waste. Researchers are already looking into how this discovery may connect with Alzheimer's disease, as a healthy glymphatic flow helps to eliminate excess amyloid β, a protein in the brain that builds up and clogs the spaces between brain cells of those suffering from Alzheimer's. Therefore, means of stimulating glymphatic circulation could have powerful implications for those afflicted with Alzheimer's or other diseases of the brain, brain injuries, or as a preventative measure. 

So how does this relate to CranioSacral Therapy? This recent discovery of the glymphatic system confirms Dr. John Upledger's hypothesis developed in the early 1980s regarding the flow of cerebrospinal fluid and CranioSacral Therapy. As such, CranioSacral Therapy is one promising way to unblock restrictions in the circulation of cerebrospinal fluids throughout the brain and spinal cord, and thereby eliminate toxins that may have built up in these structures. Read more about CranioSacral and the glymphatic system here.

Stretching in the Shower for Self-Care

If you have a hectic schedule and can't fit in time for a morning stretching routine, consider stretching while you're in the shower. Think about it, you're already in the shower, why not stay in for an extra minute or two while you stretch your achy muscles? Plus, the hot water from the shower warms up and relaxes your muscle tissues, making it easier to stretch, and the water pressure can act like a massage too. Lastly, stretching in the shower can be invigorating and re-energizing for when you need a boost mentally and physically. Just remember to use caution if your shower is small, slippery, or if you don't have something to grab for support.

Here are a couple websites with photo examples of some good shower-appropriate stretches for you to check out... 
Stretches to Do in the Shower 
Daily Shower Stretches