Have you ever thought about learning how to play a drum?  It is a wonderful way to reduce stress, while having fun and exercising your brain.  Studies have shown that drumming also boosts your immunce system! 

If you are in the Raleigh/Durham area, and would like to learn how to play the djembe, a traditional drum from West Africa, new classes are starting up soon with Ronnie Pulley, one of the areas’ best instructors.  A six-week beginner/intermediate class is being held at Music Explorium in Durham, only 15 minutes from Raleigh, starting March 16th, from 7:00 - 8:30 pm.  Classes are $85.00 for the entire six weeks, or $15/class.  You will learn basic hand-drumming strokes, discover ways to improve your sound,  learn traditional African rhythms, and build confidence to playin drum circles.  Ivory Coast Djembes are for loan or sale through the instructor.

If you’ve been playing the djembe for a while, another option is the Intermediate/Advanced class meeting on Monday nights in Cary. The next session starts on Monday, March 8th, and runs from 7:00 - 9:00 pm.  the fee for the class is $100 for the entire six weeks, or $20 per class.  This class is designed for serious drummers, and you learn both Djembe and Dundnun parts of traditional West African songs, as well as learn to play solo tecnhniques and other advanced techniques. 

If you would like more information on these classes, contact Ronnie Pulley at snorlp@yahoo.com.

When I am feeling stressed, I notice how tension builds up in my muscles.  Over the years, one of the best methods I have found to reduce this stress (besides getting a massage) is through Focused Muscle Relaxation.

Beginning at your feet, tense up your muscle groups one at a time, holding them tight for 10 seconds, and then releasing for 20 seconds.  Tense up and relax your feet, then your calves, thighs, buttocks, back, stomach, hands, arms, shoulders, neck, and end your face.  Remember to breathe deeply while you are doing this exercise.  This progression will only take about five minutes, and should leave you feeling relaxed and at peace.

Its also a great technique to practice if you are having a hard time falling asleep at night. 

It’s the Holiday Season, that time of year  when many of are looking for the perfect gifts to honor the ones we love.  Most women welcome gifts that truly show how much they are cared for and appreciated.  A gift that is all about them, that will give them time to nurture and care for themselves.

 What better way to show the women in your life how much you care, than giving them a gift of massage? During the month of December, all session-specific gift certificates are 15% off. (Not valid on dollar amount gifts) These can be purchased online at Raleigh Massage Gift Certificates for Women  or in person, by arrangement, by calling 919-602-5742.

Give that special woman in your life a gift that feel good to both you you, the gift of massage!

Sleep…it sometimes feels like we never get enough of it.  There always seems to be something that needs to get done that keeps us up just a little bit later than we intended, or a show on television that we just have to watch that keeps us up past midnight.  When the alarm clock goes off at 6:30 a.m., we drag ourselves out of bed and into the kitchen for that jolt of caffeine that we are sure will give us the energy we need to make it through the morning.

Lack of sleep takes its toll on our bodies in more ways than we imagine.   Studies have shown that lack of sleep contributes to cancer, heart disease, obesity, and a weakened immune system.  Not to mention the fact that it makes us less alert during the day, and contributes to a higher level of grumpiness.

According to the National Sleep Foundation, Adults need 7 to 9 hours of sleep per night.  Does that seem unrealistic to you?  Stop and think about how you feel when you get a full, good night’s sleep.  You awaken with more energy, in a better mood, and feel you can conquer the world, or at least that huge pile of work on your desk or those heaps of laundry gathering in the laundry room.

Why can’t you get a full night’s sleep?  Stimulation in the latter part of the evening can make it harder to fall asleep.   Avoid watching television or using your computer an hour before your planned bedtime.  Yes, watching the Late Night show while in bed can make it so it takes longer to fall asleep once you shut the tv off.  And while regular exercise does contribute to better sleeping patterns, it is best left for the earlier parts of your day…in other words, don’t exercise within 3 hours of going to sleep.  This also includes avoiding things like household tasks such as vacuuming and spending 1/2 an hour picking up dirty clothes and toys off the floor.

So what can you do to ensure abetter night’s sleep?  Perhaps grandma was right when she suggested drinking a glass of warm milk before bed…Ayurvedic texts suggest that this ritual promotes a sense of well-being in your body, helping you to relax and fall asleep easier.  Other activities that can help relax you, such as taking a hot bath, reading a chapter of a good book, deep breathing exercises, or dimming the lights and having some lovin’ time with your mate are all great ways to help encourage sleep. 

You can also try using some essential oils to help relax your body and mind to insure sleep.  Just one drop of lavender or jasmine on a tissue, or the corner of your pillow case can contribute to a deeper, more relaxing sleep.  Just don’t overdo it with these oils, as too much of the scent can be stimulating.  Less is more when it comes to using essential oils as sleep aids. 

Do something good for your health, and get a good night’s sleep every night!

One of my favorite things to do with zucchini in the summer, when there is an abundance of it in my garden, is make a salad with other fresh garden veggies.

Summer Zucchini Salad

4 descent sized zucchini, cut into 1 inch quarter rounds.  Steam until tender. 

 While squash is steaming, mix together:

2 cups cherry tomatoes, cut into halves

1 medium onion, diced

1/2 cup chopped cilantro                                                                                                                      

 1/2 cup cooked black beans

When squash is just tender, remove from pot, cool then mix with the rest of the ingredients.  Chill for at least an hour before serving.

For a complete vegetarian meal, this goes great with cheese enchiladas and avocado.  You can also mix in 1/2 to 1 cup of corn into it for a truly colorful salad.

Several years ago, a dear friend of mine in California participated in a 12-week seminar based on the book The Artist’s Way - A Spiritual Path To Higher Creativity  by Julia Cameron.  My friend was so inspired by  the group, she continues to this day to practice the things she learned, has been taken courses at one of the local colleges, and is on her way to becoming a graphic designer.

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

In March of 2007, the Center for Disease Control and the Produce for Better Health Foundation launched a national campaign with the slogan, “Fruits & Veggies — More Matters”, replacing the old  “Five a Day” campaign, which dates back to the early 1990s.  They have discovered that five servings of fruits and vegetables is just not enough. According to these organizations, adults need anywhere from seven to 13 cups of produce daily to reap all the health benefits of fruits and vegetables.

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!

Mothers.  Where would we be without them?  They are the glue that holds the family together.  Mothers work hard, day and night, to make sure all the needs of the family are being met.  Who in your family does most of the  grocery shopping, cooking, cleaning, laundry, homework supervision, and driving children to the multitude of activites they are involved with….the list doesn’t end. 

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.

Looking for something new to do, where you can both give and receive at the same time?  An interesting event is being held at Moving Mantra Yoga Studio in Raleigh, to benefit the Inter-Faith Food Shuttle.  On Saturday, May 30th, from 9:00 a.m. until noon, several opportunites are presented.  You can take part in a yoga class or sit in a meditation group, giving you a chance to try one of regular offerings at the yoga center.   You can also receive special self-care services including chair massage, paraffin hand waxes, haircuts, Ayurvedic treatments, and foot reflexology. If you are one who likes to shop, items such as jewelry, t-shirts, and refreshments will be available.  Raffle tickets are also being sold for some really cool prizes, including a gift certificate for a one-hour massage from Metamorphic Massage For Women!

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!

Often when its time to tighten up purse strings, we look at trimming the luxury items from our budget….things that are fun, not really necessary, but that make us feel happy.  Activities such as movies at the theater,  eating out, and recreational shopping are three things that come to mind immediately when looking where to cut spending.  Others may look at their regular massage sessions and think that this is also a luxury item that can be tabled for the moment while balancing the checkbook.

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.