Valerie Waters is a graduate of  The Institute for Integrative Nutrition, which  focuses on overall wellness…not only nutrition, but also work life,  how we are in relationships, and other choices in our life that afect our general well-being.

Contact Valerie today at http://vitalitywithvalerie.net/ for your free initial consultation!

The most recent issue can be read online, and is full of wonderful information, including Managing Stress, the beneits of moderate pressure during massage, and more!

You can read it right here: http://cp.revolio.com/issue/50186

The 75 minute class starts at 6:40 pm.  The fee is $20.00 per class or $65.00 for the 4 weeks if paid in advance. The first session starts Tuesday, March 29th.

Learn to play the djembe (African hand drum) in a fun group setting. In these classes you will learn the basics of how to play bass, tone and slap, and simple African rhythms. The class will include both time for instruction and open jamming.  You will become comfortable playing the drum in a group setting as well as community drum circles.  No experience is necessary.  Drums will be available for use during class or to purchase.

Beginners who are trying this for the first time are suggested to do all 4 classes, more experienced players can come anytime as a drop in!

 Susan Petrie is a graduate of a two year instructor training program and continuing student of West African music, studying with Bill Schiedt at the Tam Tam Mandingue school of the djembe in Winston Salem, a branch of the Tam Tam Mandingue USA  international School founded by Master, Initiated Djembefola Mamady Keita.  www.TTMUSA.com  She has also studied with other talented drummers around the country. Susan is also a dedicated member of a local performance group, Rhythmicity.

Susan has studied Drum Circle Facilitation with many world known teachers and a trained Remo Health Rhythms Facilitator.  She will incorporate some “free form” drumming into the classes.

The Masters say the djembe is a traditional instrument invented by the Mandingue people of West Africa. It is the way of the djembe to give thanks to those who passed the spirit to us. It is our way of thanks to pass the spirit to those who will come next.

Email Susan at DrumWithSusan@gmail.com to reserve your seat!  Or, for more information, call her at 919-601-6684

Laughter also provides several physiological benefits.  It helps to decrease stress, thereby lowering our blood pressure and increasing blood flow.  What a great way to reduce the risk of  a heart attack!   When we are less stressed, our muscles relax, and our immune system also gets a boost. It can also increase energy, and reduce pain through the release of endorphins.  Think about it…how much better do you feel when you are laughing on a regular basis?

Many years ago, I was a whitewater raft quide.  One day, in the midst of an incident, I found myself and half the paddlers from my boat sitting on top of a large rock in the middle of the river,  my boat wrapped around the rock, with rushing water preventing me from easily getting the raft off the rock.  None of my paddlers were comfortable in the water to begin with, so the entire time I worked to get the boat ready for the crew on shore to peel it off the rock, I cracked a bunch of jokes.  This helped alleviate the stress of the situation for the nervous paddlers.  Other people in our boating party were on the banks of the river thinking we were having a grand time…which  we were!  I recall after the trip my participants saying how my light attitude and ability to make them laugh helped calm their nerves.  Using humor helped to shift our perspective from feeling threatening by the situation to it just being part of the adventure.

Find more ways to increase the laughter in your life…learn some new jokes and share them with friends….go to a comedy club….learn to laugh at yourself.  Take life less seriouisly, and feel better!  Its certainly cheaper and a lot more fun than going to the doctor!

Prenatal yoga helps to strengthen uterine and pelvic muscles, improves circulation, and can aid digestion, while increasing the mother-to-be’s overall comfort.  The class consists of gentle postures, breathwork, and meditation. 

Anisha Desai will be offering prenatal classed as Gateway Yoga on Oberlin Road in Raleigh, on Fridays from 11:15 to 12:30, beginning on April 23rd.  There is a FREE introductory class on April 18th from 4:00 to 5:15.  No experience is necessary. 

For more information on Anisha, go to  http://www.AnishaDesai.com

For more information on the class, or to register, got to http://www.gatewayyoga.com

Since then, I have been searching for a similar workshop to participate in.  I am happy to say, I have finally found a seminar right here in Raleigh!  Conduit For Change is a local organization dedicated to providing classes, workshops and retreats for people looking to reconnect with their creative side.  (I say “reconnect” because I believe that we all have a creative side, some of us just don’t know it yet!) 

They are offering a four-week creativity seminar that is based on the book mentioned above, as well as a few others.  The series begins Tuesday, July 21st, from 6:30 – 8:00 p.m., and will be held for four consecutive weeks.

For more information, go to www.conduitforchange.com

Many folks have a hard enough time eating 5 servings a day, which generally equals 5 cups of raw fruit or veggies or 2-1/2 cups cooked.  The thought of 7 to 13 cups a day is probably overwhelming to most folks.  How can that much produce be incorporated into the diet?  It really is quite easy.

I have been a vegetarian for most of my life.  Sometimes my diet is not that good, but generally, I can say that I easily eat 7 to 13 cups of fruits and veggies a day.  How?

Breakfast:  I usually  start my day off with a smoothie, made with  1 cup organic vanilla yogurt, 1 banana (about 1 cup) and 1 cup strawberries, or any other fuit that suits your tastes (frozen fruit is great for smoothies).  Or, slice a banana or some strawberries on your favorite cereal.  If you are a morning bagel eater, try it with sliced red onion and tomato, or spread some avocado on top of it. 

Lunch:  Generally, I eat a salad.  I like colorful salads, and often they have seven different vegetables….lettuce, cucumber, red bell pepper, shredded red cabbage, shredded carrot, red onion, celery, and avocado.  A big salad is about 4 -5 cups worth of veggies.  Sound like too much work?  Buy veggies already cut up.  Still too much work?  My “lazy” salad is mixed baby salad greens (pre-washed) with steamed asparagus or snow peas and red bell pepper, with walnuts.  still, about 4 cups worth of veggies.  If you are fortunate to live or work near a store like Whole Foods, they have a great salad bar….it may cost a little more to buy your salad ingredients that way, but it cuts down on the work.  And anyway, aren’t you worth it?  Add a harb-boiled egg, some shredded or cubed cheese, or a small handful of nuts for some protein.

Dinner?  If you don’t want to spend a bunch of time chopping fresh veggies, buy frozen…you can even buy bags of mixed vegetables for a bit a variety.  Add them to soups, or stir-fry them with your favorite protein. Steam them  and serve them as a side, sprinkled with parmesian cheese, Bragg’s Liquid Amino Acids or soy sauce, or a splash of your favorite viniagrette.

Snacks:  Buy a bag of baby carrots, celerty sticks, broccoli crowns, cherry tomatoes…these all go great dipped into hummus, which you can also get pre-made.  Dried fruit is also a great snack, you can even keeep them in a desk drawer…just don’t eat too much, as dried fruit has a heavy sugar content, and can also cause stomach pains if you are no drinking enough water.

With a little bit of practice, it really is not that difficult to eat healthy meals. The more veggies you eat, the better you will feel. Mom was right….eat your veggies!

Because of this, it is very important to show the mothers in your life just how much you appreciate all they do.  What better way than to give her a gift certificate that will allow her to stop running for a while and take some time for herself?

This Mother’s Day, Metamorphic Massage For Women is offering a special Mothers Day Package.  Mothers receive a 60 or 90-minute session, which consists of their choice of including a 30-minute Body Polish or the addition of heated stones to the massage.  After the session, they will enjoy some berries and chocolate.

Another option is for both mothers and daughters.  Come in together for a special afternoon together…you each choose the service you would like to receive, either a body polish with a massage or a heated stone masssage, and meet up in the reception area afterwards to share a few moments over berries and chocolate.    What a great way to spend some girl time with a family member!

Show the mother in your life how much you appreciate her and give her the gift of relaxation.

All proceeds from this event benefit the Inter-Faith food Shuttle, a Raleigh-based organization working to alleviate hunger through recovering, preparing and distributing wholesome food to poor, hungry, undernourished and homeless people in the area.
For more information on the event, go to http://www.movingmantrayoga.com.  To learn more about the Interfaith Food Shuttle, go to http://www.foodshuttle.org.

Spend some time May 30th at Moving Mantra Yoga Studio, and help feed the hungry,  while you nourish your own body and spirit!

Some believe that massage is something you do to pamper yourself while you are on vacation, or on your birthday or some other special occasion.  Each time you receive one, you always feel so good, and swear that you are going to schedule one more often.  But, the regular routine sets in again, and all of a sudden a year has gone by since your last massage.

Many people recognize that massage is not a luxury, but a necessity.  Receiving regular massage, whether once or twice a month,  or every other month,  helps to keep stress at a manageable level, and keep muscles from getting too tense and knotted.  Some believe that regular massage helps keep them healthy, and look at massage as a form of healthcare.

    When you feel good, it is much easier to face the things that come your way. 

It is important to recognize that your health is a necessity, not a luxury.  Studies have shown that massage can help reduce blood pressure and improve your immune system.  The stress-reducing factor alone helps improve sleep, balances out stress hormones, and improves overall energy levels. Your thinking is clearer and your moods are stable.   When you are taking care of yourself, you make a better parent, spouse, employee or employer.

 With all the ways you can benefit from receiving massage at regular intervals, there’s no way you can consider it anything but necessary!

Don’t feel like you can justify budgeting money for a massage?  One idea is to start a massage fund. Get a good old fashioned piggy-bank or a jar.  Put all your loose change in it on a daily basis. Throw in a dollar bill every few days.  Skip that cup of coffee, or rent a movie instead of going to the theater, and put the money in your massage bank instead.  In no time, you’ll have enough to pay for something that lasts a lot longer, and is better for you all around.

Remember, your health is the ultimate way to pamper yourself.