a publication of the peninsula daily news september 2009...

A publication of the Peninsula Daily News September 2009 • HealtHy living 1A publication of the Peninsula Daily News

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Reading aloud is one of the most valuable gifts you can give your child. Not only does reading aloud let your child hear and play with language, it also helps to build skills

such as comprehension, memory and critical thinking. The very act of READING aloud

shows your child that you value reading enough that you want to share this gift

during special time together.

REACH OUT AND READ

We participate in REACH OUT AND READ. At every well child exam 0-6 years we give a book for the child’s library...

2 HealtHy living • September 2009 A publication of the Peninsula Daily News

Volume 5, Issue 3Published by the Peninsula Daily News

Main office: 305 W. First St., Port Angeles, WA 98362

360-452-2345

John C. Brewer | editor & publisherSue Stoneman | acting advertising director

Jennifer Veneklasen | editor & cover designTrisha McMahon | design & layout

Submission guidelines:Professionals in their field are invited to contribute infor-

mative and educational articles or columns for consideration in Healthy Living.

For articles, save as a text document attachment or in the body of an e-mail and send to Jennifer Veneklasen, special sec-tions editor, at: [email protected].

(Note the period between the first and last name.) For photos, please e-mail or send a CD with jpegs

scanned at least at 200 dpi/resolution.We cannot guarantee publication due to space and con-

tent considerations.If your submission is accepted, we reserve the right to

edit submissions. Articles are the opinions and beliefs of the contributing writer and in no way represent an endorsement by Healthy Living or Peninsula Daily News.

c o N t e N t S3 | tHe five SenSeSLearn about Chinese medicine’s belief that there is a direct connection between the five elements, five senses and the organs/meridians of the body.

4 | keep your viSion HealtHyMaximize the development of your visual sense. Learn about some of the early warning signs of sight deterioration and how to treat them.

6 | tHe power of toucHTouch is a powerful sense. By being connected to your body, you can open up your sixth sense of being in charge of your own well-being.

10 | taSte tHe worldLet your taste buds be adventurous and try new things, especially with fresh local foods at farmers’ markets.

14 | tHe noSe knowSGet an introductory look at aromatherapy and discover easy ways to incorporate these healing aromas into everyday life.

16 | do you Hear wHat i Hear?Sit back and listen. Listening well can enhance relationships, reduce stress, change our self-concept and improve mental clarity.

your health and the five senses

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RETURN TO WHOLENESSWeight Management Support andWhole Foods Education

5Chinese MedicineChinese Medicine

with

strengthening the

senses

2 HealtHy living • September 2009 A publication of the Peninsula Daily News A publication of the Peninsula Daily News September 2009 • HealtHy living 3

Chinese medicinewith

5strengthening the

senses

Chinese medicine, developed several thousand years ago, is based on the careful observation of nature’s patterns and seeing how those patterns are reflected in the human body.

It is comprehensive and utilizes acupuncture, several forms of massage, dietary recommendations, herbal medi-cine, and methods of strengthening the body and mind.

This system names five elements in nature: wood, fire, earth, metal and water.

Each element corresponds to a season of the year, time of day and stage of life with accompanying characteristics to describe the nature of energy during that time.

It also oversees a particular body system, tissue and sense organ.

There are many ways to strengthen an element in the body and the sense related to that element.

One method is qi gong self-massage. Qi gong practices are designed to build internal energy and clear out blockages in the body that are of a physical or emotional nature.

The following are several forms of self-massage. When doing any of these techniques, end by placing your hands on your knees, closing your eyes and relaxing your mind for two minutes.

1. woodThe wood element is most active in spring

and is associated with rapid vertical growth. Think of how plants first sprout up in

spring. The time of life it represents is childhood

and the time of day is morning. Associated organs are the liver and gall-

bladder. The wood element is responsible for the

smooth flow of energy in the body. When this is impaired, anger or volatile emotions occur,

or there may be physical pain and discomfort. This element oversees the health of the tendons and liga-

ments, and is responsible for the quality of eyesight.To strengthen the wood element and eyesight, simply rub

your hands together until they are tingly and warm. Then place palms lightly over the eyes. Let your eyes relax

and feel the warmth penetrating into the backs of the eyes, all the way to the back of the head. Do this for two minutes.

Story continued on page 13 >

by Brianna Noach


Visualizeby Sayge wisecup, o.d.

keeping your vision healthy

In the majority of the population, 80 per-cent of what we learn is through our visual sense.

The development of that sense is critical, es-pecially in the first three to five years of life.

Preventative health measures are the best way to maximize this development.

There are several steps a person can take to ensure their vision, or their family members’ vision develops to its fullest potential, and these steps start earlier than most people might think.

A lifetime of proper eye care should start with a comprehensive eye exam by a qualified eye care professional at 6 to 12 months old.

A great way to get this exam for a child is through the InfantSEE program. (See sidebar on next page).

An InfantSEE provider will give any child between 6 to 12 months old a free comprehen-sive eye exam.

After that first exam it is best to have an exam at about 3 years old and once again be-fore kindergarten.

These exams are primarily checking for far-sightedness (hyperopia), near-sightedness (myo-

pia), amblyopia, strabismus, binocular disorders, developmental problems and ocular tumors.

Far-sightedness and near-sightedness can usu-ally be corrected with glasses or contact lenses.

With contact lenses, it is important to visit your eye doctor regularly because contact lenses greatly increase the risk of a serious eye infection.

Amblyopia, also known as lazy eye, is a con-dition where one eye is blurrier than the other, even with glasses or contacts.

Strabismus is a condition where one eye either turns in or out while the other is looking straight.

Binocular disorders can make reading and learning difficult and cause headaches or double vision.

Catching these disorders early will improve more than just vision — it can improve self-esteem, the ability to learn, and in some cases such as with ocular tumors, save lives.

Eye exams are also important for school age children and young adults for many of the same reasons listed above.

Typically people visit their eye doctor every 1 to 3 years for their routine eye exam.

These timelines vary based on the condition of the patient’s eyes, family history and each individual doctor’s recommendations.

Even if your vision feels great, it is important to have your eyes checked regularly to check for health conditions that are not noticeable in

their early stages. Glaucoma is a great example of a condition

that is not noticeable at its onset but can be treated to slow its progression.

This is a disease where the pressure in a person’s eye is too high for them.

Prescription eye drops are often used to treat this condition and keep the pressure of the eye low.

Left untreated, glaucoma gradually causes a loss of vision that starts in the periphery of a person’s visual field and progresses inward.

Around the ages of 40 to 45, more acquired conditions begin to occur in a person’s eyes.

The main condition people start to notice at this age is presbyopia.

This is part of a normal process and is not a disease or sight-threatening condition.

Symptoms include blurry vision or eye strain when looking at words or objects up close.

Presbyopia can be easily treated with differ-ent types of glasses or special contact lenses.

Cataracts are another condition that can oc-cur as a normal changing process in the eye.

The lens inside the eye becomes cloudy over time causing glare at night, blurry vision and the need for brighter lights when reading. Sunglasses help protect the lens and slow the progression of cataracts.

Other more serious conditions can also have these symptoms and a person should visit the eye doctor if any of these changes occur.

Preventative health measures are the best way to maximize the development of your visual sense.

Sayge Wisecup

Catching these disorders early will improve more than just vision — it can improve self-esteem, the ability to learn, and in some cases such as with ocular tumors, save lives.

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infantSee programInfantSEE is a public health program set up by the Ameri-

can Optometric Association to identify problems that are, although not that common, important to identify and treat at a young age.

Vision development and eye health problems are easier to correct if treatment begins early.

InfantSEE providers will give any child between 6 to 12 months old a free comprehensive eye exam.

Olympic Eye Care Center, at 504 E. Eighth St. in Port Angeles, offers the InfantSEE exams anytime during regular office hours.

It is recommended that the exam occur at a time when your child is most alert and not right before nap time.

To find other providers on the North Olympic Peninsula, click on www.infantsee.org.

Chronic and systemic conditions can affect the eyes as well and can be detected through an eye exam.

High blood pressure and diabetes are systemic conditions that can both affect a person’s vision.

Poorly controlled diabetes can cause blur, early cataracts and bleeding in the back of the eye known as diabetic retin-opathy.

This bleeding can cause permanent vision loss if blood sugar is spiking or constantly runs high.

People with diabetes should have an eye exam every year.

For many sight-threatening diseases, if they are detected early, they can be cured or treated to prevent or slow down the progression of vision loss.

Anyone with visual changes, flashes of light, lots of spots or floaters in their vision,

a red eye, pain, injury or excess tearing should see an eye doctor right away. An eye doctor can help treat these conditions and preserve vision.

Vision is one of our greatest gifts and prevention is the best medicine to protect it.

This can be accomplished with protec-tive eyewear around chemicals and flying objects, sunglasses and visits to see your eye doctor for early and regular eye exams so that problems can be diagnosed and treated at the onset of the condition.

Dr. Sayge Wisecup graduated from Pacific University College of Optometry with distinction and her doctorate in optometry in May 2008. She is an optometrist at Olympic Eye Care with Dr. Thomas McCurdy and has been there since June 2008. She is a member of the American Optometric Association and Optometric Physicians of Washington. She can be reached at 360-457-1032.

Poorly controlled diabetes can cause

blur, early cataracts and bleeding in

the back of the eye known as diabetic

retinopathy. This bleeding can cause permanent

vision loss if blood sugar is spiking or

constantly runs high. People with diabetes

should have an eye exam every year.

Story continued from page 4 >

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t o u c hby katherine macomber millman, lmp

Listen to your body’s wisdom through the sense of touch.

Life starts to get interesting when you notice that you have a body.

Even more so when you conceive of it as a magnificent chemistry set wherein whatever you add to it (food, drink, air, medicine) actually has an impact on how it works.

Then when you realize that your body is equipped with several navigational systems — emotions, the five senses, proprioception (the awareness of where you are in space, an internal GPS) — and add to that the understanding that your body, like all living things, is bio-electrical in nature.

Well, I would say that once all of that has become clear to you, you have officially fallen down the Rabbit Hole. You have without a doubt landed in a world that is totally different than it was when you were a kid. Welcome to the 21st century.

I am a body worker. Which is to say, I am licensed as a massage practitioner

and use various techniques (craniosacral therapy, process acu-pressure, reiki, deep tissue, and so forth) to invite your body to do what it is designed to do: to self-correct, to self-heal.

I consider it a great privilege to do my work. Touch is a particularly powerful sense. It has the power

to hurt or to heal, to scare or to soothe, to induce pain or to invite pleasure.

Katherine Macomber Millman performs craniosacral therapy on a client.

photo by Nakaia Eliza

99122227


Touch gives you the opportunity to listen deeply to your body’s wisdom.

Oftentimes, when clients come to see me their lives have taken a turn — a car accident, a crick in the neck that won’t go away — that prompts them to get pain relief.

What they often discover is that their body has been trying to deliver a clear message for them to make a change and that they either couldn’t “hear” the message or didn’t heed it until their body got really loud.

On a massage table you have the opportunity to close your eyes, receive and listen.

You can literally slow down your brain waves and open the door to your inner senses.

As you ease into relaxation, restoration, and self-healing, you may have insights or you may have profound silence.

In either case, you will drop into your deeper truth — and that, if you let it, will affect how you “do your life.”

It will affect how you make choices when you return to your world.

I have witnessed time and again that when people touch into themselves at that level, they

often change their approach to self-care. They make healthier choices.

Opening your inner senses reveals yet another doorway.

It is a doorway to the sixth sense: the hunch, the gut feeling, the intuitive flash.

These are the hallmarks of guidance, whether you conceive of it as being from God, your Higher Self, your spiritual guides, your deepest wisdom, or something else that has your well being in mind.

It doesn’t matter what you call it. That you listen and follow the hunch is what is important and what will take you closer to an authentic life.

With more of us simply listening to our bodies in this way, I believe we can create a revolution in health care.

Imagine this: in this magnificent chemistry set of a body you have, when you notice that eating a certain something gives you gas, you burp or feel bloated, might you consider a differ-ent food choice?

Might you start reading the labels on your packaged food and choose to by-pass foods that negatively affect you?

With the awareness of your emotional navi-gational system, might noticing anxiety or worry prompt you to stop, take a deep breath, slow down, and ask your body what you need to re-

establish calm? Might you choose to ask for help, or for a

listening ear to help you sort out something that’s being too much to handle on your own?

With the awareness of your energy field, might you be more alert to times when something doesn’t feel quite right?

Might you notice when you feel more drained than energized by certain experiences or people?

Might you be more sensitized to how your energy affects other people, or how other people’s energy affects you?

Touch is a particularly

powerful sense. It has the power

to hurt or to heal, to scare or to soothe,

to induce pain or to invite

pleasure.


Story continued on page 8 >

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Might you make choices that are more compatible with your well-being?

Back in July, when Congress was debating how best to ap-proach reforming our healthcare system, Secretary of Health and Human Services Kathleen Sebelius noted that, “we need to move from a sickness system to a wellness system. By investing in prevention and emphasizing healthy lifestyles, we can save money while improving health.”

I agree. I believe that the power of positive touch, particularly

through the skilled hands of an experienced massage practi-tioner, can open the door to this change — and I think we’ll like what we find on the other side.

Katherine (formerly Marcia) Macomber Millman, LMP, of Port Townsend, is a member of the International Association of Healthcare Practitioners, and has been practicing for 23 years. Her gift is in offering a kind and mindful presence, coupled with intelligent hands, to assist you in relaxing into your deepest, integrated knowing. She can be reached at 360-385-5982 or [email protected].

touch:[continued from Page 7]

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Might you make choices that are more compatible with your well-being?

Back in July, when Congress was debating how best to ap-proach reforming our healthcare system, Secretary of Health and Human Services Kathleen Sebelius noted that, “we need to move from a sickness system to a wellness system. By investing in prevention and emphasizing healthy lifestyles, we can save money while improving health.”

I agree. I believe that the power of positive touch, particularly

through the skilled hands of an experienced massage practi-tioner, can open the door to this change — and I think we’ll like what we find on the other side.

Katherine (formerly Marcia) Macomber Millman, LMP, of Port Townsend, is a member of the International Association of Healthcare Practitioners, and has been practicing for 23 years. Her gift is in offering a kind and mindful presence, coupled with intelligent hands, to assist you in relaxing into your deepest, integrated knowing. She can be reached at 360-385-5982 or [email protected].


taste thedelicious

worldaround you

It’s Saturday, just dawn, and I’m already planning how to prepare what I hope to bring home from the farmers’ market.

There’s growing excitement about the role of our farmers’ markets in our community’s economic health.

And yes, I get a rush from putting my values into the small actions of everyday life by supporting local businesses, but honestly, it’s the taste that makes me excited to wake up on Saturday morning and plan my day around intensely flavorful, perfectly ripe foods — hallmarks of farmers’ markets the world round.

Ten thousand taste buds scattered around the tongue, mouth, and throat work in chemical concert with the foods and drinks we consume to create the panoply of taste sensa-tions we enjoy and for which we make intricate plans!

Ahhh, the anticipation. Of course, the brain is where it’s all put together and

packaged with memories, emotions and other sensations that create the full experience of taste.

While we have long understood that there are four major tastes: sweet, sour, bitter, and salt, most taste researchers today suggest a fifth taste called “umami,” best described as savory, or meaty.

Some researchers add the taste of fattiness, while others suggest that taste lies more on a spectrum, like colors, than

in several distinct categories. Early theories of taste regions in the mouth (sweet on the

tip of tongue, bitter on the sides, etc.) have been disproved and we know now that single taste buds contain 50 to 100 taste cells able to detect all flavors.

Taste plays a variety of roles in keeping us safe and healthy.

We know that taste is one our first defenses against food poisoning.

Our strong reaction to bitterness is a survival mechanism. Some taste buds are so far back in the throat that if

strongly stimulated by bitterness they will make us gag — thus expelling substances that may be harmful or fatal.

Moreover, there’s a whole world of wellness and vitality to which taste awakens us.

We know that consuming a variety of fresh foods is a key to nutritious eating, but that’s not its only benefit.

It’s a rare Saturday that one of my colleagues at Renais-sance doesn’t return from the farmers’ market chewing away on something the rest of us didn’t even see, let alone venture eating.

There’s always something new to try at the market. In addition to increased nutrition, this kind of taste

adventurism is encouraged by researchers studying taste and ways to delay its decline as we age. (Taste cells are rejuve-nated on a regular basis; approximately every 10 days our bodies replace a full set of them. This process begins to slow around age 45, which is why the sense of taste seems to diminish in older age.)

It might be the fresh taste of summer evoked by this year’s snap peas or multi-colored carrots that gets us to the farmers’ market, but once we’re there we get the good tidings of social support — hand’s down, (human) nature’s most potent preventa-tive health boost.

Studies of farmers’ markets in England are documenting that people who shop at farmers’ markets have up to 10 times more conversations than people shopping in supermarkets.

North American social scientists agree that this is exactly what we need more of in our country to slow the rising rates of all sorts of rotten outcomes like depression, family problems, anxiety and such.

That’s just one more way that following our taste buds keeps us healthier.

Conversations add years to lives. And the sense of taste, per-haps above all other senses, pairs beautifully with the power of relationships.

Arguably the world’s greatest expert on taste, Julia Child af-firmed the relational power of taste.

“It’s fun,” she said, “to get together and have something good to eat at least once a day. That’s what human life is all about — enjoying things.”

She would know; she lived to be 91.It may be the musky taste of chantrelles, the umami flavor of

Sockeye, or the tart bite of Gravensteins in the fall that has us seek-ing out local mushrooms, salmon and apples.

But in the course of finding those taste thrills right here, from local growers, fishers and foragers, we enhance the health of the entire local economy.

In the world of food, research shows that money spent at local food businesses (like farmers’ markets and restaurants that source their provisions locally) is reinvested in the local economy at 200 percent the rate of that spent at a supermarket or chain restaurant.

I don’t know about you, but I get a charge from knowing that the pursuit of the perfect local pear for my favorite autumnal meal actually turns out to be healthy for our entire community.

This is the kind of economic development I can understand. And support.

Anytime my taste buds can help the local economy, they’re happy to oblige!

Lynn Keenan is the owner of Renaissance, a Port Angeles wellness center, and its 100-mile café, Toast. Lynn has a doctorate in social welfare research and policy that focuses on individual and community-level indicators of health and wellness. For more information, visit www.renaissance-pa.com.

by lynn keenan

Lynn Keenan


It might be the fresh taste of summer evoked by this year’s snap peas or multi-colored carrots that gets us to the farmers’ market, but once we’re there we get the good tidings of social support — hand’s down, (human) nature’s most potent preventa-tive health boost.


North American social scientists agree that this is exactly what we need more of in our country to slow the rising rates of all sorts of rotten outcomes like depression, family problems, anxiety and such.

That’s just one more way that following our taste buds keeps us healthier.

Conversations add years to lives. And the sense of taste, per-haps above all other senses, pairs beautifully with the power of relationships.

Arguably the world’s greatest expert on taste, Julia Child af-firmed the relational power of taste.

“It’s fun,” she said, “to get together and have something good to eat at least once a day. That’s what human life is all about — enjoying things.”

She would know; she lived to be 91.It may be the musky taste of chantrelles, the umami flavor of

Sockeye, or the tart bite of Gravensteins in the fall that has us seek-ing out local mushrooms, salmon and apples.

But in the course of finding those taste thrills right here, from local growers, fishers and foragers, we enhance the health of the entire local economy.

In the world of food, research shows that money spent at local food businesses (like farmers’ markets and restaurants that source their provisions locally) is reinvested in the local economy at 200 percent the rate of that spent at a supermarket or chain restaurant.

I don’t know about you, but I get a charge from knowing that the pursuit of the perfect local pear for my favorite autumnal meal actually turns out to be healthy for our entire community.

This is the kind of economic development I can understand. And support.

Anytime my taste buds can help the local economy, they’re happy to oblige!

Lynn Keenan is the owner of Renaissance, a Port Angeles wellness center, and its 100-mile café, Toast. Lynn has a doctorate in social welfare research and policy that focuses on individual and community-level indicators of health and wellness. For more information, visit www.renaissance-pa.com.


Story continued from page 10 > >> farmers’ markets are excellent places to find fresh, delicious food and enjoy conversations with the sellers and other shoppers. Be adventurous — there’s always something new to try at the markets!

photos (3) of Port Angeles Farmers’ Market by Trisha McMahon

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Check out two new fitness programs this fall at the Clallam County Family YMCA.

The programs that begin in October include Zumba and a weight-loss program called “Shape Shifters.”

Zumba is a mix of Latin and international music, dance and fitness. Dance your way into shape and have fun doing it.

Shape Shifters is an on-going, three-month weight loss pro-gram that begins Oct. 1.

Participants will put together a plan, which staff will help them implement.

Throughout the program, they will check in with partici-pants and give them encouragement. Fee applies for this program.

In addition to these new pro-grams, other fitness classes offered at the YMCA include pilates, world rhythms, indoor cycling and yoga.

For more information, phone the YMCA at 360-452-9244 or click on www.ccfymca.org.

Fitness classes, like Zumba, indoor cycling and pilates, are free to YMCA members.

Non-members can still participate in programs by paying the YMCA’s day use fee of $10 for adults.

New fitness programs at the ymca

take your senses on a journey>> go for a hike with your five senses.explore somewhere new. or, visit a familiar place at a different time. what do you see differently?listen to the sounds of nature — birds chirping, wind blowing or the sound of the ocean.Touch the soft leaves, the cold water, the solid rock.Breathe in the world around you. what do you smell? pine trees? flowers?what plants or berries around you are edible and taste good?

v v v

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2. waterThe water element is most active in

winter, at night and pre-birth (think of the watery womb).

It is associated with rest, an important activity to rejuvenate the body.

Related organs are the bladder and kidney, and the water element oversees the urinary system.

It is also associated with the quality of the bones, growth and development.

When out of balance, a person may have low back or kid-ney pain, urinary dysfunction, weak bones or feelings of fear.

The quality of hearing is also related to the water element. To strengthen the water element and hearing, with middle

fingers in front of the ears and index fingers behind the ears, vigorously rub up and down, contacting the whole ear, until the ears are warm and tingly.

Besides helping with hearing, the ears have acupressure points for the whole body — so rubbing them can strengthen the entire body.

3. MetalThe metal element predominates in fall, late afternoon

and mid-life. It is associated with the intake of air, new life experiences

and inspiration, as well as letting go of unnecessary “bag-gage” and grief.

Related organs are the lungs and large intestine, as well as the skin, the largest breathing organ in the body.

When metal is out of balance there may be respiratory issues, allergies, intestinal prob-lems, skin conditions, and feelings of grief.

Smell is the related sense.To strengthen this element and the sense

of smell, rub up and down the sides of the nose using the side of your index fingers or

thumbs, until it feels warm. Use slightly more pressure when you rub up the nose

than when you come down.

4. earthThe earth element is most active in

between seasons, in late summer, early afternoon and early adulthood when most people settle down into a career, home and have children.

It is associated with stability and nour-ishment.

The stomach and spleen are the two related organs.

When out of balance there can be digestive issues, worry or preoccupation, muscle weakness or heaviness.

Taste and touch are the related senses.To strengthen the earth element and taste, wipe your mouth

left to right and right to left, using the palms of alternating

hands. Do this for two minutes or until your lips feels tingly.

5. fireThe fire element is most active in sum-

mer, at noon and during adolescence. Associated with the heart and small intes-

tine, it oversees the circulatory system. When out of balance, there can be heart,

circulation, or speech issues, and excessive joy and laughter.

Although not considered a sense in the west, in Chinese medicine it is associated

with the tongue and speech.To strengthen this element, let your tongue circle clock-

wise around the gums in front of your teeth, as if you are looking at a clock in front of you.

Do this several times, then circle counterclockwise several times in the gums behind the teeth. With eyes closed, let your eyes trace the patterns you are making.

Although these qi gong self-massage exercises can be done separately, it is helpful to do all five in order to bring the whole body into balance.

Brianna Noach, MSW, LMP, L.Ac., has a combined acupuncture and massage therapy practice at 634 E. Eighth St. in Port Angeles. She can be reached at 360-417-9400. Brianna also teaches qi gong, reiki, biosomatics movement reeducation and couples massage.



Humans have 5 million receptor sites behind each nostril that form a direct line to the brain.

Scents and smells reach the brain instantly and create a cascade of neuro/emotional and hormonal reactions that stimulate our memory, alter our feelings, and therefore can affect our behavior.

The sense of smell is the first sense that is developed in mammals, including human babies.

Infants can smell their mother, their source of food and comfort, from across the room.

Smell is our most basic survival sense. The ancients used their sense of smell to lead them in

the direction of rain and to determine what plants, flowers and foods were safe to eat.

The practice of using aromatherapy and essential oils for medicinal purposes is ancient.

The Egyptians were using aromatic gums and resins in 4000 B.C., and they used infusions made with plant material for bathing, massaging and embalming.

Frankincense and elemi were used for treating aged, dry and scarred skin.

Sandalwood and cedarwood were helpful in the treat-ment of respiratory conditions.

When they burned these plant materials for incense, it shifted the energies of the room and created sacred space, much like what is done today in many churches and places of worship.

The early Greeks used aromatic oils for medicine and cosmetics. Even Hippocrates promoted a daily aromather-apy bath and massage for good health.

Currently, there are about 200 different essential oils extracted from plants for use in aromatherapy.

Perfumers also have had a long history of success and celebrity.

Their task has always been to create scents from es-sential oils for the purpose of attracting mates and to influence the behavior of others.

During the plagues of Europe during the 14th century, the perfumers escaped disease because most essential oils are anti-bacterial, anti-fungal, anti-parasitic and anti-viral.

Many thieves of the same era, who were robbing the

dead bodies, also escaped disease because they wore masks drenched in the oils of clove, eucalyptus, rosemary and lemon.

Modern aromatherapy, however, is quite young. In the 1920s, French perfumer Rene Maurice Gatti

badly burned his hand and dunked it into a vat of dis-tilled lavender oil. As a result, the burn did not blister or scar his skin.

Gatti was later credited with coining the term aro-matherapy.

The French surgeons of WWII were using essential oils in the field to treat burns and wounds because of the oils’ amazing anti-microbial properties.

Lavender and geranium for instance help with cellular renewal as well as calming and balancing emotions.

Albert Einstein kept sprigs of basil and rosemary about his laboratory because their scent helped him with mental clarity, memory retention and focus.

the nose knows: incorporating essential oils into your life

If you read about a certain essential oil and decide that its medicinal properties are exactly what you need, do a sniff test first.

If it smells disagreeable, that means your brain is tell-ing you “no.”

nosenoseknowsThe

by Robin Amestoy

Robin Amestoy does a “sniff test” to determine if the oil is agreeable or not to her mind and body.

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You do not need that particular oil. Respect the “no” for today. You may get a big “yes” to another

essential oil. That “yes” means your body likes

the properties of that oil. There are several ways to experi-

ence aromatherapy. Inhalation: You can gently 1. inhale the essential oil directly from the bottle, or put a few drops on a cotton ball to tuck into your pocket. You can also use a diffuser to scent an entire room. Application to the skin in-2. volves putting a few drops of the essential oil in crèam or oil before rubbing it into the skin.

The use of essential oils and aro-matherapy requires skill and discretion.

Simply because the essential oil is a natural product does not mean it can-not cause harm.

There are also a few contraindica-tions for use with specific medical conditions.

Additionally, essential oils always need to be diluted in a carrier of

cream, oil or water. Usually, 5 drops of essential oil in

one ounce of carrier is a safe and effec-tive ratio for medicinal purposes.

A common reason for using essential oils is to fight fatigue and lift your spirits.

Most citrus essential oils like tan-gerine, lemon, lime and grapefruit do just that.

On the physical level, they are cleansing, and help stimulate the digestive tract.

The essential oils made from flow-ers, such as rose, jasmine and violet tend to be heart-centered and are wonderful to aid in raising self-esteem and when dealing with anger or grief.

Rosemary, sage, peppermint, and eucalyptus are hard workers that can positively affect the circulatory, mus-cular, and respiratory systems.

They are anti-inflammatory, anti-spasmodic and analgesic (pain relieving).

Spices like black pepper, cinnamon and ravensara (allspice) are warming to the joints and muscles.

They tend to be analgesics, so can be helpful for any achy condition including menstrual cramps.

The essential oils made from the

roots of plants include angelica and ginger and aid in getting us grounded and have very positive effects on the circulatory system.

Local bookstores have many good books on aromatherapy.

If this is something that intrigues you, a good print source is worth the investment.

Our local stores such as Sunny Farms, Port Townsend Co-op and Country Aire are good sources for essential oils, carrier oils, diffusers and more.

All essential oils should be in dark glass bottles and kept in a cool dark place.

Aromatherapy is a multi-layered journey and is a helpful alternative to complement your healthy and joyful life.

Robin Amestoy has been a licensed massage practitioner since 1996 and has certifications in aromatherapy and cran-iosacral therapy. In addition to having her own private practice, Robin is an instruc-tor in the massage therapy program at Peninsula College. She can be reached at 360-683-0658 or through her Web site, www.robinsmeadow.com.


Aroma: the greek word meaning spice.

Aromatherapy: the skilled and purposeful use of essential oils for healing properties on all levels (body, mind and spirit).

essential oil: a plant-based product made from the bark, fruit, flower or leaves of a plant. essential oil is made from several processes, the most common being steam distillation, and are plant regulators, much like human hormones are regulators. the es-sential oil is the life force of the plant. each essential oil can have a physical, emotional, mental and spiritual affect on a person.

The practice of using aromatherapy and essential oils for medicinal purposes is ancient. Modern aromatherapy, however, is quite young.

ter•mi•nol•o•gy


Do you know folks who constantly talk too much?

People who ramble endlessly in self-absorbed conversation?

Have you ever found yourself the recipient of their long-winded recitations, which, of course, you zone out in 60 seconds?

If so, you’re not alone. In fact studies show

more likely than not we’re all guilty, on occa-sion, of having committed the very same vocal transgressions.

It’s called human nature. It’s in our genetic make-up.

We talk because, well, we can. There are sound biological reasons why talking

is essential. For example, sometimes it may serve as an

important social function to share comforting ideas, enjoy laughter or develop relationships on a deeper level.

We might talk to exchange useful informa-tion, seek help, offer instructions, even warn people of danger.

Talkativeness may result from factors like ner-

vousness, insecurity and distress. Some people talk out of arrogance, pride, or a

deep-seeded desire for self-assurance. In other words, we talk because it’s the most

basic of all human needs — to be understood and to understand.

How do you express yourself? Do you blog, Twitter, text message and e-mail? Many people do with great regularity. What about MySpace, Facebook or YouTube? Are these compelling venues that drive you to

share ideas, experiences and opinions? Is there a cell phone in your life which you

use while driving, shopping, in a restaurant or at the movies?

Or is speaking face-to-face your preference?Whatever the format, most discourse is the result

of our biologically hardwired drive to communicate. In a recent study from UCLA, lead author Mat-

thew Lieberman says, “Expressing your feelings in words short-circuits the body’s reactions by preventing stress hormones from being released.”

Sharing in language what we feel emotionally can help us make sense of ourselves.

Theoretically, one might think this important form of stress release should make our planet a more pleasant place to live.

On the other hand, by any standard of reason-able thinking, with the instant, indiscriminateness

of so much communication, who in the world has time for listening?

Science reveals that our brain’s complexity is like a computer.

We are pre-programmed with the impossibility of thinking and talking at the same time.

Thus, it’s extremely difficult to receive informa-tion when our mouth is moving out information.

We cannot talk and listen to others simulta-neously.

This begs the question, when was the last time you heard someone, really listened so intently that you kept your ego out of the conversation and actually focused on their words and meaning?

Conversely, how long has it been since you felt another person was fully present in the conversation, completely tuned into hearing your every word?

Among our five senses, it’s the two-part harmony formed by hearing and listening that is essential for effective communication.

Hearing refers to the physical dimension of sound waves striking the ear.

The brain then processes them into meaningful information.

Listening is a much more complicated process which requires concentration, for it’s the absorp-tion of meanings of words and sentences that leads to the understanding of facts and ideas.

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Hearing is automatic, made possible by physical movement. Listening — which enables us to gather valuable informa-

tion to understand certain situations, make more informed de-cisions, and exercise critical judgment— can only be learned.

The thoughts you think, the images you hold and the feel-ings you experience are based significantly upon what you hear and how well you listen.

Listening creates a state of mindfulness, of bringing yourself more completely into reality, shaping identity and transform-ing potential into actuality. You feel more in the moment. You are better able to cope with the challenges of life.

You experience improved relationships with others be-cause the talker is encouraged to share thoughts and feelings, provide valid information and answer relevant questions.

You feel a reduction in stress and tension because you are able to gather more accurate information in time of crisis.

Listening can actually enable you to speak more easily, relaxed, and confidently, when it is your turn.

Finally, research shows that there’s a noticeable physi-

ological response to listening; blood circulates faster, and the heart rate and body temperature accelerate slightly, which means you focus more intently.

Listening is an art form, a skill that requires time, energy and discipline.

It’s not easy. Most of us only listen as long as our patience and ap-

petite allow. Even professional listeners like psychiatrists, counselors and

personal development coaches admit to drifting occasionally. However, the process can be mastered by anyone with

practice and concentration.Here are some helpful tips that can make you an excellent

listener and ultimately, a great conversationalist.When you hear that someone wishes to speak with

you, listen to make sense of the words and understand their meaning.

Maintain eye contact throughout the conversation. Resist any urge to jump in. Allow the talker to finish his or her original train of

thought before responding. Additionally, though it may seem awkward at first, show

understanding of the other person’s feelings with appropriate acknowledgement such as laughter, a nodding of the head in agreement, or empathy.

Even during a phone conversation you can apply attentive listening skills.

Don’t interrupt unless absolutely necessary. Only ask questions pertinent to the topic being discussed. Finally, as Shakespeare wrote, “The fragrance of the rose

lingers on the hand that casts it.” The longer you talk the less others listen. However, the more you listen, and showcase it by asking

questions as a result of your superior listening skills, the sooner you will discover a surprisingly effective way of being around the most enjoyable people.

Bruce W. Hall is a personal development coach and small busi-ness coach with clients across North America. The centerpiece of his lectures, writing and coaching practice is how to solve problems and make decisions more effectively. Bruce can be contacted by phone: 360-457-9789, by email: [email protected], or you can visit his Web site, www.brucehallcoaching.com.

We talk because it’s the most basic of all human needs; to be understood and to understand.In a recent study from UCLA, Matthew Lieberman, the lead author says, “Expressing your feelings in

words short-circuits the body’s reactions by preventing stress hormones from being released.”


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Massage: A getaway without going awayPDN News sources — Your shoul-ders are tight, your head throbs, your heart pounds and you don’t recall the last night you slept peacefully.

Whatever the source, prolonged stress can have serious health consequences.

“For some who have had to make other sacrifices, massage is seen as an inexpensive substitute for more costly stress relievers such as vacations or extended time off from work,” says Grant Lessard, director of edu-cation for Cortiva Institute in Scottsdale.

The professionals of Cortiva Institute, a network of massage therapy schools across the country, offer some helpful hints for eas-ing your stress:

Start with your eyesThe eyes endure a lot of stress from

staying focused on such a small area (the computer screen) for long periods of time.

Give your eyes a two-minute break every few hours.

Place your palms over your eyes to block out all light.

If possible, lean back so the eyes can sink into the socket, which can be even more

restful. Just this simple two-minute rest can do wonders for increasing comfort and decreasing stress on the eyes.

A getaway without going awayMassage provides a positive and relaxing

sensory experience. The rest of the world goes away and you get a mini vacation.

“Massage therapy has been found to elic-it an energy-conserving state and decrease the levels of pain and stress chemicals in the body, as well as decrease blood pressure,” says Deanna Sylvester, education director at Cortiva Institute — Tucson.

Make time in your dayDon’t have time or resources to get a

massage? Take a few deep breaths, grab your foot and start to massage.

Your feet take a beating. Give them a treat and pamper them yourself. Feet don’t care who massages them, and you will reap the rewards.

If you’re at work and massaging your feet isn’t an option, you can relax by mas-saging your hands for a few minutes.

Concentrate on slow, deep breaths. Mas-sage the whole hand – the palm, the fingers and thumb, even between the fingers. n

Dance your way to comfort

PDN News sources — Dancing can help tone and elongate muscles, instill con-fidence and reduce stress — but your feet can take a beating.

Nobody knows this better than “Dancing with the Stars” judge Carrie Ann Inaba.

That’s why she’s revealing her tips and secret weapons for strutting your stuff on the dance floor.

“Dancing is great for your body but it can wreak havoc on your feet,” says Inaba, a dancer and choreographer.

To safely and easily incorporate dance into your routine, Inaba offers these ad-ditional tips:

1. Do your homeworkCheck out local dance studios, schools

and community centers for group classes and lessons.

Your gym may also have dance-based exercise classes.

2. Suit upSome dance styles might

require a dress code.Wear clothes and shoes

that make you feel good because dancing is about expressing yourself.

3. Stretch it outBe sure you properly pre-

pare your muscles by starting with a few minutes of warm ups and light stretches.

Always know your stretch limits to avoid injury.

4. get the green lightIf you aren’t typically ac-

tive, double check with your doctor to make sure before starting any new exercise regimen — even a lower-impact dance class. n

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Every child’s visits to the dentist should be happy - starting from the very first one. I recommend parents begin to ease dental anxiety and promote good oral hygiene with children as young as one year old. You may wonder, “What can I do?”It’s easy to help your child become a good dental patient. All it takes is some time playing dentist at home. You be the dentist. Use a flashlight and mirror to practice. Say “open wide,” count teeth, ask them to bite down on something safe, then ask them to smile. Avoid anything negative or difficult.Initial office visits for a toddler are short, involving mostly play. We begin by just counting teeth. The next visit can be a visual exam. Soon your child will be comfortable with a cleaning or more serious dentistry. With older children (ages 3-6) we explain dental tools and tell them how to be a good patient. We charge for Happy Visits only if dental work is accomplished.My wife and I trained our three young children by playing dentist. Now they have calm confidence at the dental office and motivation to maintain healthy teeth. With just a little involvement and Happy Visits, any parent can achieve the same. Please call today to set your child’s appointment.

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PDN News sources — With all the bending, lifting and stretching involved, gardening can be a fun and effective workout — if you know how to make the most of it.

Stacy Walters, registered kinesiother-apist, fitness director and creator of the Fit to Garden program, provides tips on how to turn a day of lawn and garden care into a day of healthy exercise.

gardening warm-upLike any other workout activity, gar-

dening requires a warm-up to prepare the heart, muscles and joints.

Begin with five to 10 minutes of stretching the legs, ankles, arms, shoul-ders and wrists as well as light aerobic activity to help reduce the risk of injury and decrease soreness.

Proper techniqueTime spent in the garden

can be relaxing, and it’s im-portant to make sure you’re in a comfortable position when planting or weeding.

To keep from getting stiff, try alternating between squatting, kneeling on a pad and sitting on a stool.

Remember to keep your work close to you and tight-en your abdominal muscles to protect your back when you reach and move.

garden workoutWhen lifting heavy bags

of soil or mulch, remember to keep your feet shoulder-width apart, tighten your abdominal muscles and bend at the hips and knees, not at the waist.

This activity helps strengthen the upper body and the abdominal muscles.

Mulching is an important step when gardening and an excellent way to help con-serve water in your garden, prevent weeds and keep your outdoor spaces looking neat.

To mulch efficiently, use a wheelbarrow and stand close

to your work when shoveling.Scoop and lift the mulch with a

shovel while keeping stomach muscles tight and avoid twisting the spine.

Raking is another way to build up-per body strength, but make sure to vary your movement during the task.

If you’ve been raking right to left, change direction and alternate arm and hand positions so one arm isn’t doing most of the work.

When you’re finished, use the proper bending and lifting technique to move the product of your labor.

gardening cool downFollowing a garden workout, be sure

to cool down.Stretching the hips, hamstrings,

back, neck and shoulders will help balance muscle groups that may have been overused and decrease post-gardening soreness.

In addition to the physical health benefits of working in a garden, mul-tiple studies have shown the mental and emotional benefits of creating and working in green spaces.

Gardens have a calm-ing effect and can help relieve stress, improve attention skills and reduce feelings of anger, fear and aggression.

For more information on garden work-outs, visit OutdoorLivingWithStacy.com. n

turn gardening into an effective workouttime spent in a garden can be relaxing and calming. you can also transform lawn and garden care into a fun way to exercise.

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a publication of the peninsula daily news september 2009...

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