I'm sure most of us are familiar with the mainstream types of therapy used to either complement traditional medical techniques in the healing process or serve as an alternative, such as Physical Therapy or Occupational Therapy.  However, there is a whole world of lesser known therapy techniques out there that have proven to be a tremendous aid in the healing process for both mental and physical conditions.  Next week I'm going to introduce you to some of these therapies, such as Pet Assisted Therapy, Music Therapy, Color Therapy and Light Therapy.  I'll start the series on Monday with Pet Assisted Therapy.  Have a great weekend and see you next week!

• Lie down on the floor with your calves resting on a chair or stool.
• Place 3 books on your belly over your bellybutton. Breathe deeply and calmly. Feel the weight of the books on your abdomen.
• Remove one book, notice that your stomach feels lighter and your breathing is deeper. Remove each book one by one, pausing in between to notice the feeling you have from deep breathing.
• Finally, place your hands on your abdomen and consciously breath from your belly for a few minutes. You should feel very relaxed.

• To make you feel more energetic, clasp your hands in front of your abdomen with palms facing up. While inhaling, lift your hands to chest level. Turn your palms down as you exhale while pushing your arms and hands down until they are straight. Leave your hands clasped and inhale as you bring your arms forward and up over your head. Slowly lower your arms as you exhale. Repeat 3 times.
• To relieve stress and tension, place your arms and hands on either side of your body.Breathe in deeply while extending your arms outward and sideways. Lift your arms until your body forms a "Y" shape. Breathe out forcefully and audibly from your mouth while allowing your arms to sink slowly down on either side of your body. Rest for a beat and repeat 3 times.

• Inhale deeply through your nose, then purse your lips and breathe out through your mouth. This helps to enhance relaxation, it lowers blood pressure and helps distribute oxygen through your blood. This particular exercise may be used in conjunction with medical, or alternative treatment for cardiovascular disease.

• When we are anxious,or tense our breathing becomes quick and shallow. This in turn causes a depletion of carbon dioxide which may lead to hyperventilation. When we hyperventilate we become very nervous and tense because it is a scary feeling not being able to catch our breath. For severe hyperventilation, you should hold a paper bag in front of your mouth and inhale the exhaled air a few times, this increases your carbon dioxide which in turn will make you feel better. Afterward, it is essential that you breathe calmly and slowly while paying attention to your slow exhalation.

• Age-persons over the age of 65 are at the greatest risk and once a person reaches 85, the risk of contracting Alzheimer's jumps to 50%
• Family History- Persons having a close blood relative that has Alzheimer's, such as a child, sibling or parent, are at greater risk for contracting it
• Genetics- Genes play a role in determining whether someone will contract the disease and scientists have identified a gene called apolipoprotein E-e4 (APOE-e4) which contributes and they believe there are many others that have not yet been discovered.

Alzheimer's has no cure, but it is one disease where alternative and complementary treatments are being experimented with.  The herb Ginko Biloba is showing great promise so far and is being studied for use in treating dementia and Alzeimer's by the University of Pittsburgh as well as several other facilities.  Huperzine A, an extract from moss that has been used in Traditional Chinese Medicine for centuries is also showing great promise.  Small studies show that it may be as effective as some of the medications currently being used to treat the disease.  Furthermore, Omega 3 Fatty Acids may play a role in preventing the onset of dementia and Alzheimer's and further studies are merited.  To read about these treatments and others that have been examined, take a look here.  Until next time, stay healthy!

• Ujjayi breathing is used during yoga to hold and focus on a posture. Sit cross-legged while inhaling slowly with your mouth closed while constricting the back of your throat making the sound of the ocean waves. Exhale slowly while keeping the back of the throat constricted.
• Kapalabhati breathing has you kneel on your heels keeping a straight back. Take a deep abdominal breath and hold it for a few seconds. Release the breath in slow small bursts from your nostrils until there is no more air. Let your abs fill with air again.
• Abdominal breathing occurs by siting or lying on your back with your hands on your stomach just below the navel. Keeping your hands on your abs pay attention to the rising and falling of your breath. This is also a good way to meditate.
• Rib-cage breathing is when you sit or lie on your back with hands placed on either side of your rib cage. Inhale into your lungs and next into your rib cage. Feel the expansion of your ribs while your chest opens up. Exhale as slowly as you can.
• Complete breathing is accomplished by sitting or lying on your back while exhaling completely. Inhale slowly, filling your abdomen, lungs and then your chest. Exhale very slowly.

1. Stand with feet hip length apart. Bring your palms together in front of your chest.
2. Inhale and slowly raise your arms above your head while gently arching your spine backwards.
3. Exhale and bend forward from your hips. Place your hands on both sides of your feet and bring your chest to your knees.
4. Inhale and stretch your right leg straight behind you into a lunge with your hands on the floor.
5. Exhale and put your left leg next to your right leg in a push up pose. Keep it straight and inhale.
6. Exhale while bending your knees and touching your chin and chest to the floor. Keep your hips raised.
7. Inhale and slide your chest forward as you stretch your legs. Arch your upper back with your elbows tucked close to your sides. Keep your shoulders back.
8. Exhale and curl your toes to the floor, raise your hips to form an inverted "V".
9. Inhale and place your right foot next to your hands and make a lung position on the other side.
10. Exhale and slide your left foot next to the right, then bend forward from your hips.
11. Inhale and roll up slowly from the spine. Extend your arms overhead to stretch your spine.
12. Exhale and return to your original pose, repeat as many times as you like.

1.  Energy Systems function in their natural state and
2.  Energy flows smoothly without significant blockage or fixation.

The therapy was founded by Dr. Randolf Stone who studied energy in relation to the healing arts over the course of his 60 year career.  He found that many things affect the bodies energy field (either positively or negatively) including diet, exercise, sound, relationships, life experiences and environmental factors, to name a few.  Therefore, Polarity Therapy is a comprehensive system that incorporates energy based body work, diet, exercise and self-awareness in order to release blockages in the bodies energy field and restore the body to it's natural healthy state.

In a typical Polarity Therapy Session, the practitioner uses several techniques to assess the current state of that person's energy field, including observation, interviewing and palpation.  The practitioner then uses "Energy Touch"  which typically involves soft touching and rocking as well as some point specific energy work.  A typical session lasts between 60 and 90 minutes.

The video below shows an example of a Polarity Therapy session and the site I've linked to above is the official Polarity Therapy website with a wealth of additional information.  Until next time, enjoy!

1. Yama - correct moral code.
2. Niyama - self-discipline.
3. Asana - postures
4. Pranayama - breathing
5. Pratahara - moving inward toward the self.
6. Dharana - concentration
7. Dhyana - meditation
8. Samadhi - oneness

Diamond sitting position improves poor circulation in the feet and lower legs while stimulating digestion and combating tension and sleep issues.  It may also be used for meditation. Kneel on the floor (use a pillow if you feel pain)with knees close together, slowly sit back on your heels. Stretch your upper body erect and place your hands on your knees and close your eyes. Hold this posture, and take several slow deep breaths while focusing on the steady rise and fall of your abdomen. This stretch feels so good.

Tree position requires balance and may take some time before you are successful. I really like this posture because it helps to loosen your shoulders while promoting balance. Stand with feet slightly apart, facing forward. Breathe in and place the flat of your right foot against your left inner thigh. Let your breathing flow naturally, in and out. Slowly raise your arms over your head keeping your palms together. Hold the stretch for a few counts as you breathe in and out. Then, as you breathe out, lower your arms and legs. Repeat on the opposite side.

A couple of weeks ago I did a piece on complementary medicine and how it can help in the fight against cancer.  Another thing that people often do when fighting cancer (or many other diseases for that matter) is they make major changes in their diet.  People with cancer, heart disease, diabetes or high blood pressure for example are often guilty of not eating a very healthy diet.  Once disease strikes they take steps to lower their sodium, eat more vegetables, cut down on fat, etc.  Some people, when faced with a life threatening disease, take things a step or two further and go on a more extreme version of a healthy diet, such as a macrobiotic diet.  The macrobiotic diet is a high fiber, low fat diet (which is the type of diet often recommended for cancer and aids patients) but it's very strict as far as what you can and can't eat.  Here's the lowdown:

The macrobiotic diet is really more of a lifestyle that is meant to balance our bodies while living in harmony with/helping to balance nature.  It was introduced to the U.S. from Japan by George Ohsawa and further refined by Michio Kushi.  The nutritional aspect of the diet (or their version of the food pyramid is broken down like this):

50-60% Whole Grains:  brown rice, barley, oats, wheat, millet, etc.  Note that Yeast is avoided on this diet, so only yeast free breads may be consumed.

20-30% Vegetables:  Any vegetable is acceptable except for Potatoes, Tomatoes and Eggplant (which originated in the tropics-all tropical food and vegetables are avoided on this diet, as they are thought to contribute to immunity loss.  Also, lettuce, cucumber, celery, chives and dill are only consumed in moderation).  Locally grown and/or organic produce is favored on this diet. Notice that fruit is NOT in this category.

5-10% Soups-usually soy based soups such as Miso and Shoyu.

5-10% Beans-Cooked beans or bean products such as tofu or tempeh.

Limited amounts of fruit (locally grown, no tropical), nuts, seeds and fish may be consumed as well.

Poultry, beef, pork, cheese (and other dairy), alcohol, refined or simple sugars, molasses, honey, vanilla and caffeine are NOT part of this diet and are to be avoided.  Another component of the diet is to take your time eating and to thoughtfully and thoroughly chew every mouthful (chewing at least 50 times) and to eat in a relaxed environment.

That's the macrobiotic diet in a nutshell.  It IS NOT endorsed by the American Cancer Society, because it's low in protein and they feel that might impede the recovery from surgery or cause problems related to chemotherapy.  Many nutritionists also feel that it's lacking in some essential vitamins and minerals, such as B-12. 

The diet is a tad too extreme for my taste, though I certainly see many, many healthy components to this diet, which so many Americans don't incorporate at all.  Most of us need to eat more whole grains, get more of our protein from leaner sources (fish and beans, primarily) and cut out refined sugars and what not. 

Until next time (and I'm so sorry I'm sporadic as of late, I've had a bit much on my plate and haven't had as much time the past couple of weeks.  Things appear to be calming down some, so I'll try to do better).  PLEASE, if you have ideas or topics you would like to see covered, LET ME KNOW!   I want this to be relevant to your interests, health concerns, etc.  Have a great weekend!

While practicing meditation, the most popular way to sit is the lotus position, this is also used in yoga. To do this, you may want to use a pillow, or sit on the floor. Cross your right foot over your left thigh and your left foot over your right thigh.  Your knees should touch the floor. Rest your hands on your thighs as your palms face upward. This position is difficult to attain because you need to be very flexible. If you are just starting out, sit "Indian style", with your knees bent and feet crossed at your ankles. With practice you will eventually be able to achieve the lotus position. It really doesn't matter how you sit, as long as you are fully relaxed.

Now I am going to tell you about a special type of meditation where you sit in darkened room while focusing on the flame of a burning candle.

1. Sit in a comfortable and relaxing position. Focus deeply and concentrate on the flame.
2. Relax and breath quietly and slowly through your nose. For a few minutes, don't think about anything. Watch as your abdomen rises slowly and falls with each breath and notice how the air moves through your whole body. You may want to place one hand on your stomach.
3. Allow your thoughts to wander quietly. Welcome each thought like a good friend, but don't dwell on it. The relaxing light produced from the candle will help you to forget about your daily problems. Any tension that you are feeling will abate as you relax and ease your mind.

Now for a new series on Self-healing techniques for your physical and mental health. To begin with I will tell you about Guided Imagery which is a simple technique that you can use in the comfort of your own home, or any other place that you might like. The practice of creative visualization has been around since the Egyptians and was also used by the ancients of India. They understood that visualization could affect health in a positive way, if done correctly. Western medicine gave little credence to imagery until the 1970s when a few doctors used it as an aid in the treatment of cancer patients. They found the results to be quite impressive. Those patients who used this practice were able to visualize their cancer cells getting smaller and they were more likely to go into remission. In addition to this, mental imagery may help alleviate the following symptoms: pain, anxiety, allergies, immune disorders, fatigue, as well as menstrual and menopausal issues,etc.

Studies of today have shown that our bodily functions such as heart rate, pulse,and so on, respond favorably to mental images. For example, when you picture your favorite meal, or sweet, your mouth may begin to water, and when you think of a stressful event, your pulse rate increases, this is how our mind effects our body. If we can use this technique in a constructive manner, we can will ourselves back to physical and emotional health. You may be wondering how this occurs, it happens because mental imagery has a deep effect on the hypothalamus, or the part of our brain that controls our endocrine and nervous systems. These systems regulate blood flow, heart rate, blood pressure, brain waves, and the release of chemicals and hormones in our body. If an over-abundance of chemicals/hormones are produced, it can lead to stress, flight/fight response, depression, and more.

Before you begin the process of creative visualization on your own, it might benefit you to consult with a therapist who can help you learn how to create images and teach you imagery techniques. There are also many good books, and videos on the market that you may purchase.

You may want to make a journal in which you collect images that illustrate your desired life changes. Write down any goals that you have, sketch your mental images such as ideas and fantasies, and write down your dreams. Include anything that inspires you, like poems, or quotes that you have read. Then cut out pictures from magazines that make you feel good. Whenever you are stressed or need a boost of confidence, look through your journal.

Here are some exercises that you can do.

• As a daily ritual, perhaps before you get out of bed, visualize your goals enveloped in pink bubbles that float into space. Pretend that they are absorbing the positive energy in the universe that you need to realize your dreams.
• For life changes such as a move, picture yourself in your new home, try to visualize where you will put your furniture, etc, and imagine yourself happy there.
• For relaxation find a comfortable and quiet location, either sit, or lie down. Begin by breathing deeply and go to a place in your mind that gives you total peace and contentment. Next, visualize a bright white light that envelopes and shields you from negative energy.
• For cancer and other illnesses, find a comfortable spot to sit or lie down and close your eyes. Relax and breathe deeply. Put yourself into the part of your body where there is cancer and imagine that the chemotherapy treatments are annihilating the diseased cells. Observe how the immune cells surround the cancer cells and sweep them away. Watch as the tumor shrinks and visualize your complete return to health. For other types of illnesses, modify the process to suit your needs.

1. Create specific goals and break them down into manageable steps. Initiate a method to progress from one step to the next.
2. Envision one of your goals in precise detail, as though it is already a reality. Imagine yourself delighted and successful in achieving this goal.
3. Repeat this activity twice a day for 15-20 minutes. Visualize your dream in fine detail creating a mental picture, like a movie, with you as the main character.
4. Utilize all of your senses to create more focused images. You can do this by thinking about the following things: the aromas that you smell, the flavors that you can taste, the skin and body sensations that you feel, the temperature and weather, as well as  the sounds that you hear.
5. You may want to purchase cassettes, CDs and videos that you can use during your sessions.

So while I am talking about weight loss programs and diets, I thought I'd stop and talk about something that I heard on the radio today. I was listening to my local country station, and heard an advertisement for some weight loss plan that I can't remember, and they were talking to the people in a family who had gotten on the program together. What a great way to do it!

What better way to take steps towards healthier living that to take them with your family. There are a lot of benefits that I can see from that, first and foremost is the fact that you have one of the best support groups you can get built in right at home. Also, if everyone in your family is trying to eat healthier, then you won't have the temptations of "bad food" laying around in your cupboards. Also, when you get those cravings knockin' at your door, you can turn to a loved one who is going through the same challenges you are for support.

Once I started thinking about this topic, I started doing some digging. Now, "The Biggest Loser" show on NBC did a family edition a couple years back. I am a huge fan of the show, and I loved how they brought the whole family in on this one. It was a great season to watch, as well as a great message to families everywhere.

This was the beginning of a great trend that I have been seeing, where television and radio are showing how families can reach their goals for healthy living together.

Another thing that I have found and am a big fan of is "Shaq's Big Family Challenge". (yep, that's the Shaq from the Miami Heat Basketball team). This is a website where you can get a free family report card that gives you a look at your family's health. If you choose to join the program, it's only $2 a week. With the membership you get:

• Kid friendly recipes
• Daily Meal Suggestions
• A food database
• Parents get a coaching playbook
• Tips for picky eaters
• An eating out guide
• A grocery shopping guide
• Exercise Plans
• And a lot more

Today I want to take a look at one of the companies that offer a type of "weight loss support system". I really do believe these systems are a good way to learn how to eat, and ultimately build a healthier lifestyle. There are a couple downfalls that we'll talk about, but all in all they are really beneficial.

Let's start with Jenny Craig.

Here's the deal: Jenny Craig is a program that not only helps you reach weight loss goals, but also make healthy changes in your lifestyle.

The Good.

This is a great system, right down to their website. It's not a diet, it's a plan for healthy living. The system addresses the three most important factors of weight loss and a healthy lifestyle:

• FOOD - A Healthy Relationship With Food
• BODY - An Active Lifestyle
• MIND - A Balanced Approach to Living