Wellbeing3 - December-January 2014 by Annie LaCroix

December 2013/January 2014

2014 Workshop and CE Calendar

This issue of Wellbeing3 (to the third power - body, mind, spirit) contains a complete list of Continuing Education opportunities available in 2014, so you can plan for your CE requirements now. Licensed Massage Practitioners need 24 hours of Continuing Education every 2 years. Four of those hours need to be Ethics and eight need to be hands-on classes. First Aid and CPR classes do count towards your Continuing Education requirements.

well-be·ing

noun: wellbeing the state of being comfortable, healthy, or happy.

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The Habit of Resolutions: Why it doesn’t work

As we approach the end of the year, many people are starting to gear up for the annual event of declaring a New Year’s Resolution. The first couple weeks of the year will be fantastic. By February, resolve will start to wane and then, by December, approximately 88% of those who made resolutions will not be any closer to success. In fact, many will be further away from the original goal. So why do we set ourselves up again and again for this imminent failure? Part is cultural- it is just “what we do”. Part is pressure- people ask us what our resolutions are and we feel the need to have an answer. But the most important part is our honest desire to improve. However, neuroscience shows us that making a onetime, date-specific resolution is not the best way to achieve that improvement. We often believe that a New Year’s Resolution is purely about determination. However, since determination is only one of the markers of successful life change, our resolutions often fail. So how do we make quality of life changes that we really desire? There are several factors. Dr. Hilary Stokes discusses five ways that we can help our brain create new patterns that are far more effective than just resolve:

1. Identify the beliefs that support your intention.

“Seeing is not required for believing. In fact, you have to first believe it is possible if you expect to truly see it manifest in your life.” In other words: Many of us just decide we need to get in shape but at the very moment we make the commitment, we begin negative self-talk such as “I hope I can do it this year, last year I only went to the gym twice.” Essentially, you have already told your brain you will fail. Instead, replace that negative talk with the belief that you see yourself as an in-shape person.

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In This Issue

The Habit of Resolutions: Why It Doesn’t work 2014 Workshops and Continuing Education Calendar 5 Tips for Active Aging Ask Annie

“Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom.“ ~ Buddha

230 N. Mission, Wenatchee (509) 888-7272 www.CRIMassage.com

Stop With the Stress! Stress. We hear the word so often we hardly pay attention. Stress is a way of life. For some it is even a marker that we are very productive and accomplishing a lot. But what is stress really and why do we need to pay attention to it? There is good stress and there is bad stress. Exercise is an example of good stress. The body is worked harder than normal, keeping us strong and benefitting the body in a number of ways, including offering an outlet for bad stress. That is why going for a walk can help to clear your head. Bad stress can be quite dangerous. Many diseases can be traced back to chronic stress or can be exacerbated by chronic stress. Most people feel that stress is a necessary part of life but, in actuality, we can often reduce stress through evaluation. Here are some tips for reducing stress from authors Melinda Smith, M.A. and Robert Segal, M.A: “Follow the four A’s: Avoid the stressor, alter the stressor, adapt to the stressor, accept the stressor” Avoid: Identify stressors in your life that have an easy fix, like leaving home earlier, to avoid traffic stress. Alter: Communicating your stress is an easy way to alter whatever might be happening. Simply saying out loud that something is bothering us can often release a lot of the stress associated with the situation. Adapt: Look for the silver lining. Almost any situation has a benefit, even if it may not seem like it the moment. Accept: Imagine a co-worker that you can’t get away from. This person is there every day and you can’t do anything about it. The only way to mitigate this stress is to accept it. Decide that you are simply going to accept the person as they are. Often just the act of deciding to accept helps us to accept and that decreases stress. Page 2

The Habit of Resolutions: Why it doesn’t work (Continued) 2. Embrace your positive emotions.

“Emotion is the fuel, the juice or the power behind accomplishing your intention. Without emotion a thought is neutral, it has no real power. In other words, it is not enough to repeat positive affirmations if you are not feeling anything. “ In other words: Get excited about your goals! If you are not happy with a goal you have set, investigate that feeling. Maybe the time just isn’t right.

3. Visualize.

“The brain can’t tell the difference between something real or imagined. When you mentally rehearse your new habits, you strengthen your ability to create them in your life. “ In other words: Picture, repeatedly, yourself reaching a goal. If the goal is to eat more organic food, picture yourself at a farmer’s market buying delicious looking organic vegetables. If your goal is to spend more time with friends, picture yourself with those friends.

4. Take actions that support your intention.

“Your actions have to match what you say you want and vice versa. You can’t think and feel one way and act another. In other words, you won’t rewire your brain if you eat donuts while repeating affirmations of being healthy and fit. Similarly, you won’t rewire your brain if you go to the gym but complain about how much you can’t stand working out.” In other words: Walk the walk.

5. Repeat, repeat, repeat.

“Change requires practicing a new habit. It follows the principle,’use it or lose it.’ “ In other words: It takes long time for our neural pathways to re-route. If you mess up, don’t give up, just start again. As we look at the New Year approaching, I would encourage you to not worry about the date or the pressure of a resolution. Rather, consider what you want out of life in the big picture, not just the next 12 months. Write those desires on a piece of paper and begin to see it happening, begin to talk to yourself about success. This should not be tied to a date like January 1st. It should simply be tied to your desire to change an old habit or create a new, beneficial habit. Forget resolutions! Instead, think about rewiring your brain and let it happen when you are ready. That might be tomorrow, it might be 6 months from now. In any case, link your success to your heart’s desire, not to a calendar. Annie LaCroix, LMP, Director and Owner of Columbia River Institute and volunteer for AMTA, is passionate about her work to help people suffering from chronic pain. December 2013/January 2014

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2014 Workshops and Continuing Education Calendar

Licensed Massage Practitioners need 24 hours of Continuing Education every 2 years. Four of those hours need to be Ethics and eight need to be hands-on classes. First Aid and CPR classes do count towards your Continuing Education requirements.

Aromatherapy: Level 1 January 18 &19, 2014

9am - 5pm

Open to the public Cost: $400** 16 CE Hours Additional fee for Certification â&#x20AC;&#x201C; see below Series Discount available â&#x20AC;&#x201C; see below This class will cover many essential oils including properties, uses and contraindications. The certification will be part lecture and part hands-on. Students will learn to blend different essential oils for specific purposes. We will make several body products and the entire course will include recipes for everything from household cleaners to medicinal household uses. There will be a focus on the use of aromatherapy in conjunction with massage. The course is a combination of the science of essential oils and the art of using them in your home or business. All supplies needed for the course are included and graduates of the aromatherapy certification program will receive a permanent discount on all supplies and essential oils through Columbia River Institute. Our essential oils are either organic or sustainably wildcrafted. Level 1 of this Aromatherapy Class includes the history of essential oil use, safe essential use, what aromatherapy is all about. We will explore 10 essential oils and how to use them in your household, with a focus on creating a chemical-free house. Students will learn to make household cleaners, air fresheners, cutting board cleaners, a pot scrub, tile cleaners, glass cleaners and much more. Instructor: Annie LaCroix, LMP **$350 if registered by December 31st. $400 after December 31st. For students desiring an Aromatherapy Certification all three weekends must be taken, five case studies must be completed and a test must be passed. The case studies include oversight and individual consultation from Instructor. (Case studies will take approximately 20 additional hours total - 4 hours per study). Additional fee for Certification is $200.00 for testing and one-one-one case study oversight. Certification is not required. Series Discount: Pre-Pay for all three Aromatherapy level classes by December 31st and the total cost is $950 ($100 savings over the early bird price) Continued on Page 4

CE Financing Available

Look through the 2014 planner and decide what classes you want to take, then call to make arrangements for a monthly payment plan. You can take all your required CE classes and pay for them a little each month. Financing must be done with a debit or credit card and early bird discounts will not apply if you are financing. A flat fee of 10% is added to the total of all your classes. So, for example, if you are taking 3 classes for a total of $180.00, you will pay 18.00 (10%) in financing for a total of $198.00, All financing plans must be 6 months or less. Call Columbia River Institute for details (509) 888-7272

Advertise Your CE Classes and Workshops

If you are a Continuing Education provider or have a health-related workshop open to the public and you are interested in advertising in W3, listings are available for $50.00 per class, per issue. Our readership is located mainly in North Central Washington but includes people from all over the state. You are welcome to advertise your class even if it is not located in the Greater Wenatchee Area. If you are a Continuing Education provider and are interested in teaching at Columbia River Institute, we offer a classroom that can hold up to 8 students on massage tables (4 tables, two students per table) or up to 12 students in a lecture-style class. Call Annie (509) 888-7272 for details. We are still accepting classes for 2014.

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Balsam Fir

Balsam Fir is a strong antimicrobial, used for colds and flus. It helps dry mucus, is an excellent decongestant, and calms spastic coughs. Balsam Fir stimulates the respiratory system, immune system, adrenal glands and circulatory system. In addition, when added to an oil or lotion and applied to joint, it is very antiinflammatory. Balsam Fir is also used for its emotionally uplifting and stabilizing effects. Many people instantly feel grounded and happy when smelling Balsam Fir.

2014 Planning Calendar

Healthy Sleep Habitzzzzz January 23, 2014

6-8pm

Open to the public Cost: $30 2 CE hours ($40) High quality sleep is vital for optimal wellness, yet insomnia is very common and often overlooked as a barrier to health. Class overviews the ill-health effects of sleep deprivation, sleep cycles, wide-ranging benefits of good sleep, and an extensive arsenal of sleep hygiene practices for getting the invaluable rest that you need. Handouts included. Instructors: Chandra Villano, ND

AromaCraft Workshop: Air Fresheners January 30, 2014

6-7:30pm

I like to use it as a room spray but it also makes an excellent cleaner. Use the recipe below and replace one ounce of the water with one ounce of white vinegar and voila, an instant all-purpose cleaner.

Paperless Office

5-8pm

Christmas Tree Room Spray

AromaCraft Workshop: Candles

Forget all those horrible chemical rooms sprays. If you want to bring the smell of a fresh Christmas tree right into your house, make this easy room spray: 8 ounce spray bottle 7 ounces of distilled water 15 drops Balsam Fir essential oil Combine and shake well before each use. If you like it stronger, add more. Balsam Fir essential oil is available at CRI. $10.00 for a 5 ml bottle. (Ethically Wildcrafted) Page 4

Open to the public $45 1.5 CE hours All supplies included. Participants will create one aromatherapy craft using up to three essential oils which will be available for discounted purchase at the conclusion of the workshop. Additional aromatherapy recipes will also be available.

February 12, 2014

3 CE hours $60 Everything you need to know to move to a paperless office. This class will cover all the necessary considerations and the best process by which you can convert your office to Paperless! We will cover the necessary hardware, some essential software and we will also discuss some paperless charting options for Massage Therapists. Instructor: Annie LaCroix, LMP

February 20, 2014

6-7:30pm

Place Your Ad Here!

We offer advertising to local companies who provide holistic health and wellness. Prices as low as $20 per issue

See back page for rates and information

December 2013/January 2014

Wellbeing3 - body mind spirit l

Join the Vibrant Health Alliance! What & Why Vibrant Health Alliance is a 12-month membership program that provides a steadfast approach to making and maintaining lifestyle improvements. This innovative structured program focuses on transforming three critical areas of health: Sustenance (whole foods nutrition/anti-inﬂammatory diet), Self (using mind-body medicine and the newest research in neuroscience), and Surroundings (detox your home and products). This progressive tiered method eliminates overwhelm and empowers you to enhance & advance your current lifestyle. You will acquire education, tools, resources, and action plans to transition into a vibrant life. The workshop classes, goal setting, accountability, and supportive group dynamics aim for you to eat well, be well, and live well — naturally. You'll be amazed at what you can accomplish in a year. You deserve to live vibrantly!

Who, When, & Where L E D B Y D R . C H A N D R A V I L L A N O , N D & A N N I E L AC R O I X , L M P

2013 Program: Full & In-Progress đ 2014 Program: January 15 – December 17 Meetings every other Wednesday from 6:30-7:30 pm, plus 4-hour quarterly intensives. Currently meeting at Bonaventure in East Wenatchee for 2013. Location TBA for 2014. VHA members receive comprehensive materials and guidance, private online group available 7 days a week, and many healthy discounts from VHA sponsors. Continuing Education (41 hours) available for LMPs. Space is limited; pre-registration required.

D E TA I L S :

wenatcheewellness.com W R I T E : vibranthealthalliance@gmail.com F O L L O W : facebook.com/vibranthealthalliance C A L L : Dr. Chandra Villano, ND at 509-393-5728 O R Annie LaCroix, LMP at 509-433-1372 VISIT:

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December 2013/January 2014

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Cashew cheese:

• 8 ounces raw cashews • 3 garlic cloves

• 1/4 cup nutritional yeast • Hot water • Salt and pepper In blender, combine ingredients except hot water. Add enough hot water to allow cashews to blend. Begin blending and add more hot water as needed to get a consistency similar to ricotta cheese.

Vegan Lasagna Filling • • • • • • •

2 tsp. olive oil 2 medium onions, chopped (2 cups) 3 cloves garlic, minced (1 Tbs.) 10-oz. bag fresh baby spinach 2 zucchini cut into chunks 8 oz cashew cream (see recipe) ½ cup chopped fresh basil

Sauce and Noodles

• 5 ½ cups marinara (jarred or homemade) • 12 uncooked rice lasagna noodles • 12 oz. vegan Italian sausage links, cut into thin rounds, or soy sausage crumbles, broken apart (omit if avoiding gluten) 1. To make Filling: Preheat oven to 375°F. Heat oil in skillet over mediumhigh heat. Sauté onions and garlic and zucchini in oil 4 to 5 minutes, or until golden. Add spinach, and cook 2 to 3 minutes, or until wilted. Fold into cashew cheese. Season with salt and pepper, if desired. 2. Spread one-quarter of marinara on bottom of 13- x 9-inch baking dish. Cover with one-third of noodles (4 or 5 noodles), then half of Filling, and ladle on another one-quarter of sauce. Repeat layer of noodles and remaining Filling. Spread sausage evenly over top, and top with onequarter of sauce. Finish with final layer of noodles and remaining sauce.

“Even if things don’t unfold the way you expected, don’t be disheartened or give up. One who continues to advance will win in the end.” ~Daisaku Ikeda. Page 6

3. Cover lasagna with foil, and bake 30 minutes, or until bubbling hot. Uncover, and bake 15 to 20 minutes more, or until noodles are tender and topping is melted. Remove from oven, and let stand 10 minutes before serving.

Columbia River Institute Student Clinic Relaxation Massage

One hour $30.00 - Two hours $60.00. The therapist will adjust the massage to focus on your requests.

Hot Stone Massage

One hour $40.00 - Two hours $80.00. Hot stone massage deeply heats the joints to provide the ultimate relaxation. A great wintertime treat.

Body Scrub Schedule your Massage online or call (509) 888-7272 230 N Mission Street Wenatchee, WA 98801 columbiariverinstitute.com

One hour $50.00 - Two hours $100.00. The therapist will use an organic sugar scrub made with your preference of essential oils. The sugar scrub will gently smooth skin and give you a nice, healthy glow. Your visit will conclude with a full body massage that re-hydrates the body after the scrub, leaving you invigorated and relaxed.

Aromatherapy Massage

One hour $35.00 - Two hours $70.00. Choose from one of our seasonal aromatherapy blends added to our massage oil.

December 2013/January 2014

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2014 Workshops and Continuing Education Calendar

Aromatherapy: Level 2 February 22nd & 23rd, 2014

9am - 5pm

Open to the public Cost: $400** 16 CE Hours Additional fee for Certification – see below Series Discount available – see below Building on the training from Level 1, we will explore 10-15 more essential oils. We will create a personal aroma blend that targets whatever issue you would like such as insomnia, anxiety, fatigue or any other number of issues. We will learn how to make blends for lotions, lip balms, perfumes, body washes and soap, to name a few. We will discuss the therapeutic properties of the 10 essential oils that are part of the class. All participants will leave with recipes for personal care products and a description of each essential oil used. All supplies will be provided for class however additional supplies will be offered at a student-only discount on the day of the class. Open to anyone who has taken Aromatherapy Level 1. All supplies provided, discounts on additional supplies day of class. Instructor: Annie LaCroix, LMP **$350 when registered by January 15th. $400 after January 15th. For students desiring an Aromatherapy Certification all three weekends must be taken, five case studies must be completed and a test must be passed. The case studies include oversight and individual consultation from Instructor. (Case studies will take approximately 20 additional hours total - 4 hours per study). Additional fee for Certification is $200.00 for testing and one-oneone case study oversight. Certification is not required. Series Discount: Pre-Pay for all three Aromatherapy level classes by December 31st and the total cost is $950 ($100 savings over the early bird price)

Intraoral Certification:

Temporomandibular Joint Dysfunction (TMD) March 8 & 9, 2014

9:30am - 6pm

17 CE Hours $280 TMD affects 20% of the population. People suffering with facial pain, headaches, whiplash and other neck problems, ear and sinus problems, as well as muscular tension and pain throughout the body often need TMJ massage therapy. This action packed and informative seminar will provide you with: * a thorough understanding of TMJ anatomy and biomechanics * the ability to recognize and understand various types of dysfunction * a working TMJ examination format * methods of alleviating pain and restoring muscular balance to the head, neck and jaw * a mastery of TMJ phraseology enabling easeful communication * an understanding of treatment modalities currently being used * therapeutic exercises for the TMD client * AND - an inquiry into the client’s emotional and transformation process. Instructor: Mary Atkinson, LMT, NMT TO REGISTER, mail check or money order and registration information to: Mary Atkinson, PO Box 1098, Rainier, WA 98576 matkinson@ywave.com

(360) 446-3424

Please include a registration form or your name, address, phone number and e-mail address with your correspondence. A study guide and “items to bring” list will be sent to you.

AromaCraft Workshop: Home Medicine Cabinet March 20, 2014

6-7:30pm

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Balsam Fir

Balsam Fir is a strong antimicrobial, used for colds and flus. It helps dry mucus, is an excellent decongestant, and calms spastic coughs. Balsam Fir stimulates the respiratory system, immune system, adrenal glands and circulatory system. In addition, when added to an oil or lotion and applied to joint, it is very anti-inflammatory. Balsam Fir is also used for its emotionally uplifting and stabilizing effects. Many people instantly feel grounded and happy when smelling Balsam Fir. I like to use it as a room spray but it also makes an excellent cleaner. Use the recipe below and replace one ounce of the water with one ounce of white vinegar and voila, an instant all-purpose cleaner.

Christmas Tree Room Spray

5 Tips for Active Aging

Everybody talks about active aging, but not everybody knows what it’s supposed to look like. Working to stay happy and healthy as we get older shouldn’t be a drag, something done to slow an inevitable decline into decrepitude. Some things get better and better with age! While the grocery store magazine rack offers all kinds of tips for getting a bikini bod or looking 20 forever, there’s not much actual health advice anyone ought to be taking. So here are five tips for keeping active with each amazing birthday.

1. Keep moving, in whatever ways work for you. Don’t limit yourself.

However you choose to stay active, make sure it’s something you enjoy. Being miserable while you move is not a great way to stay motivated! If being happy in motion means finding a salsa dance partner who can keep up with you all night long, don’t worry about the fact that the rest of your friends are more into yoga or golf. Don’t let assumptions about your age keep you away from the judo dojo, skating rink, or climbing wall. The other part of “what works for you” is feasibility. Walking is something you can do right on your own street, or even at the local Home Depot if there’s three feet of snow on the ground. No fancy equipment or gym membership necessary! If you’re really into dance but your joints don’t appreciate the intensity, think about water aerobics or even a synchronized swimming group. If an activity truly doesn’t fit into your schedule or lifestyle very often, there’s no reason you can’t try it out. But for the other 364 days of the year, do something that makes sense for you.

2. Not every health and wellness issue is about “just getting older.” Ask questions and get honest answers.

Sometimes, people like to wave away problems as a normal part of getting older. But just because people say it doesn’t necessarily make it the truth! For years people have passed around myths like the idea that sarcopenia (agerelated muscle loss) is an inevitable part of getting older. But recent studies people of all ages can maintain, even build strength and muscle. Flexibility and cardiovascular fitness don’t have to fall by the wayside either! Of course, it’s no secret that our bodies do change over time. This is where the asking questions part comes in. So ask your doctor, a personal trainer, a massage therapist, or whatever experts you have at hand, and get the answers you need. Will swimming make the arthritis in my shoulder worse? How does this medicine affect my heart rate? Is it normal to feel this sore two days after lifting weights? Continued on Page 10 December 2013/January 2014

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2014 Workshops and Continuing Education Calendar

Aromatherapy: Level 3 March 22nd & 23rd, 2014

9am - 5pm

Open to the public $400** 16 CE Hours Additional fee for Certification & Series Discount available – see below With the foundational information from Level 1 and Level 2, this class will explore some of the therapeutic home uses of essential oils. We will discuss making blends to address issues such as allergies, depression, insomnia, colds, flus, congestion, dandruff, acne and a host of other ailments. This class will be everything you need to develop a home medicine cabinet based on aromatherapy. This class does not teach diagnosing or the internal use of essential oils. We will explore additional essential oils and their therapeutic uses for family wellness. Open to anyone who has taken Level 1 & 2 Aromatherapy, all supplies provided, discounts on additional supplies day of class. Instructor: Annie LaCroix, LMP **$350 when registered by February 17th. $400 after February 17. For students desiring an Aromatherapy Certification all three weekends must be taken, five case studies must be completed and a test must be passed. The case studies include oversight and individual consultation from Instructor. (Case studies will take approximately 20 additional hours total - 4 hours per study). Additional fee for Certification is $200.00 for testing and one-oneone case study oversight. Certification is not required. Series Discount: Pre-Pay for all three Aromatherapy level classes by December 31st and the total cost is $950 ($100 savings over the early bird price)

AromaCraft Workshop: All Purpose Cleaners April 17, 2014

6-7:30pm

Ethics and the Internet

9am-1pm

April 19, 2014

4 CE Hours (Ethics) **$99 Are you or your employees on the web? How do you balance client/therapist privacy and boundaries while still taking advantage of social networking? As a therapy provider, we have special relationships and responsibilities with our clients. This class will give you the strategies and skills to use the internet and social networking sites like Facebook while still providing a safe and healthy environment for you and your clients. If you are a massage therapist, physical therapist, or other bodywork professional, you and your employees need this class. In 4 fun filled hours, we’ll cover: • Boundaries • Professional roles • Social Networking outlets • Strategies for using Social Networks • Potential pitfalls and how to avoid them Instructor: Kelli Wise, BS LMP Discount: Sign up for 2 classes this weekend and save 15% - only $168, that’s $31 savings. Sign up for 3 classes this weekend and save 25% - only $223, that’s $74 savings.

How to Blog for Your Business April 19, 2014

2pm-6pm

4 CE Hours (Business Training) **$99 Open to the public If you aren’t blogging for your business you are ignoring one of the most powerful marketing tools available to you. You’ll learn from someone who will teach you in a no-nonsense, no hype, relaxed and informal environment where you aren’t going to be fed over-the-head technical information and jargon that stops you from creating a blog because it looks so darned hard. Topics include: • Creating a strategy. How to create your blog in the right way from the start. • Why blog. What are the benefits, pitfalls, pros and cons. And Continued on Page 11 Wellbeing3 - body mind spirit l

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Ask Annie

What are some of your favorite ways to use Aromatherapy?

I love using Essential Oils for all kinds of things. At home, all my cleaning supplies are made from essential oils. My favorite essential oil for cleaning is Sweet Orange but lately I have been using a mixture of Grapefruit and Lime and I LOVE it! I also like to add a bit of lavender when I launder the bedding. It adds such a nice, relaxing scent to the linens. My home medicine cabinet also has some great essential oils for staying healthy. I use a room spray that has a combination of Eucalyptus and Lavender for a general anti-bacterial, anti-viral blend. Lavender works for a bunch of different ailments and is nicknamed “Grandma’s Remedy” for that reason. I recently made soap using an organic soap base and a blend of Sweet Orange and Rosemary. Absolutely wonderful! As a cautionary note: I never take essential oils internally. It is easy to find ideas on-line for ingesting essential oils but remember that an essential oil is 75-100 times the concentration of the plant it came from! That is a big load on your liver and can actually cause severe damage. It is called “AROMAtherapy” for a reason!

3. Don’t just ignore it.

You know what the “it” is for you. Those headaches that seem to be getting worse, the stress, the way you feel out of breath carrying groceries up the stairs. If you see a physician about it, you might find that it’s actually something quite fixable. Maybe all you need is a change of medication, better posture when lifting, or a massage. Maybe it’s something a bit more involved, like a change in your activity level or cutting back on smoking. But knowledge is power, and ignoring the issue just guarantees you don’t have the power to make those choices for yourself.

4. Health doesn’t just mean physical health, and “active” doesn’t just mean physically active.

So often we think about health and wellness as an issue of the body, and forget about the importance of mental health as well. According to the National Alliance on Mental Illness, depression affects 6.5 million Americans over the age of 65. This often goes undiagnosed for the same reason physical illnesses do: people assume that these feelings are a normal part of aging, and so they don’t seek help. Being active in a variety of ways also helps fend off depression and anxiety. Strong friendships, regular touch, physical activity (yeah, that again), and working towards goals are all important for maintaining mental health. Be an active community member by volunteering, voting, and working to keep your neighborhood welcoming, safe, and clean. Keep your mind active by taking a class or learning a new skill. If you find yourself suffering from depression or other form of mental illness, take an active role in getting the right treatment; therapy or medication can be a huge help when it feels like nothing will.

5. Being active and independent doesn’t mean never asking for assistance. Everybody needs help. Kids need help. Parents need help. Athletes and firefighters and librarians and piano teachers all need help. Sometimes it’s easy to feel like if you ask for help, everything you’ve built for yourself (and by yourself!) will crumble, leaving you at the mercy of those who would take on responsibility for your life. But worst-case scenarios are rarely useful in planning for the real world.

What kind of help would be useful in staying active and healthy? A walking buddy? A lift to the gym? An encouraging phone call once a week? Maybe a professional could help. A personal trainer, counselor, or coach might be just what you need. Sometimes help comes in the form of a holiday gift, an evening of conversation over a tasty meal, or a great book on indefinite loan. The greatest thing about accepting help is that it shows you how you can turn right around and help someone else most effectively. Copyright 2013 Writing a Blue Streak, All rights reserved. www.writingabluestreak.com

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December 2013/January 2014

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2014 Planning Calendar

CLASSIFIED ADS

This course is open to any small business owner, not just massage therapists! Blogging works. Find out how to make it work for you.

Desktop Massage Face Rest: This Face Rest sits on a desk and the client can lean forward into it and receive a massage right at their desk. A unique idea for corporate massage where a full massage chair is not feasible. $50.00. Call CRI for more information.

how you can avoid making the ones that will cost you time and money. • What you need to have in place: you’ll learn about all the different tools (most of them free) that will help you set up and create a blog in the right way from the start. • The blogging dictionary: you’ll learn blogging terms and I’ll share with you what the jargon all means in a language you’ll understand. • How to plan your blog content from the word go: what to share, what to include, how to tie it into your offerings and services, being of value to your client and the biggie how to get people coming back for more. • Website/Blog/Digital media: what’s the big picture? How does it all fit together? What do you need to have in place? • Setting goals and measuring results: how will you know if you’re blogging is giving the results you want? I’ll share with you the tools you can use to measure. • How to draw visitors to your blog: and what needs to be in place for them when they get there.

Stronglite Table with a carrying case: $225.00. In great shape. Aluminum frame, great for mobile massage. Call CRI to see it.

Instructor: Kelli Wise, BS LMP Discount: Sign up for 2 classes this weekend and save 15% - only $168, that’s $31 savings. Sign up for 3 classes this weekend and save 25% - only $223, that’s $74 savings.

Your First Business Website April 20, 2014

10am-2pm

4 CE Hours (Business Training) **$99 Open to the public You’ve decided that you need a website but have no idea where to start. Or maybe you’re not sure what you’ll need or how much it will cost. Most small business owners get started on their first website without knowing where to start. They end up having spent too much money on a site that doesn’t help them make money. Don’t let that be you. We’ll skip the techno-babble and cover what you need to know using language you can understand. You’ll come away knowing how to talk to a web designer or where to go to do it yourself. We’ll cover: • Why it’s critical that your business have a website • The website dictionary: you’ll learn web design terms and I’ll share with you what the jargon all means in a language you’ll understand. • The different tools (many of them free) that will help you set up and create a website in the right way from the start. • Where to spend money and where to save money • How to explain your services in ways that your clients will understand, what you absolutely must have on a website, and how to prioritize your content. • Setting goals and measuring results: how will you know who is visiting your website and what they are doing when they are there. I’ll share with you the tools you can use to measure. If you don’t have a website for your business, you are missing out on one of the most powerful and cost effective marketing tools available to the small business owner! This course is open to any small business owner, not just massage therapists! Instructor: Kelli Wise, BS LMP Discount: Sign up for 2 classes this weekend and save 15% - only $168, that’s $31 savings. Sign up for 3 classes this weekend and save 25% - only $223, that’s $74 savings

Dolphin Massage Chair: Older Dolphin Style Massage Chair in great shape. These chairs retail for $585.00. Almond body color with turquoise upholstery. $200.00 OBO. Oakworks Massage Chair: Needs some work on the “joints” of the chair. It is in decent shape. Originally purchased for $450.00. Available for $100.00. As is- come look at it at the school before purchasing.

FREE CLASSIFIED ADS

If you have Massage related supplies for sale or a need to buy -- please email the details including a phone number and/ or email for contact, and we will post those needs and wants free of charge here! Send the information to: columbiariverinstitute@ gmail.com

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2014 Workshops and Continuing Education Calendar

Toe Reading Basics May 10, 2014

10am-4pm

Open to the public $99 before April 1st 6 CE Hours $120 after April 1st This class is perfect for massage therapists, reflexologists, accupunturists, etc. who want to have additional insight into their clients’ issues. Ever wondered why your second toe is longer than your big toe? Just can’t get rid of those dry, calloused heels? Are you constantly stubbing the same toe over and over and over? Are webbed toes a feature that runs in your family? Does your little toe lift up into the air or “hide” under the next toe? Do you have a freckle, bunion, corn, ingrown nail, fungus, callous, plantar wart, blister, etc.? All the elements, aspects, chakras, facets and physical characteristics are just clues to your subconscious thoughts, beliefs and your past experience of walking on the earth. It is your Soul’s “Sole Story.” Don’t miss this fascinating opportunity to learn more about the messages and meanings our toes are communicating to us and receive continuing education credits as a bonus! The basis for Toe Reading is that all beliefs and past experiences travel from the subconscious down the energy meridians to imprint holographically in our toes. It is a trained toe reader’s job to assist the individual to interpret the metaphors the client’s subconscious is using to communicate with the conscious mind. To do this, the Toe Reader uses training, experience and intuition. Every toe has an element (ether, air, fire, water and earth), and every toe has a specific aspect (destiny, communication, action, relationship, trust). Each foot relates to a different facet of yourself (how you relate to self/spirit, and how you relate to the world, work and relationships). All the areas of the chakra are also represented on each foot. Instructor: Nancy Newman,

AromaCraft Workshop: Gift Basket May 15, 2014

6-7:30pm

Digestive Health and Abdominal Massage May 31, 2014

9am - 4pm

7 CE Hours $150.00 The morning session will be a comprehensive review of digestive process, anatomy, physiology, and common gastrointestinal pathologies; strategies to optimize intestinal health, bacterial balance, nutritional support, detoxification, and elimination. Following lunch, study will include abdominal massage benefits, indications, contraindications and techniques, with hands-on instruction and practice. Class will include one hour healthy, organic, handmade lunch, 6-hour course (lecture and hands-on), reference materials and handouts. Instructors: Chandra Villano, ND & Annie LaCroix, LMP

Paperless Office June 11, 2014

5-8pm

AromaCraft Workshop: Hand Soaps June 19, 2014

6-7:30pm

Gift Certificates Available

for Columbia River Institute of Massage Therapy Student Clinic (509) 888-7272 | www.CRIMassage.com Page 12

AromaCraft Workshop: Lip Balms July 17, 2014

6-7:30pm

December 2013/January 2014

Wellbeing3 - body mind spirit l

Manual Lymphatic Drainage August 2, 2014

8am-6pm

10 CE hours

$175 if registered by June 1st.

This class includes 10 CEs and a delicious organic vegan lunch prepared by the instructors. The class is part lecture, part hands on. This will be the 4th year in a row we have offered the class and it has sold out every year. Instructors: Annie LaCroix, LMP and Dr. Chandra Villano, ND.

AromaCraft Workshop: Body Lotions August 21, 2014

6-7:30pm

AromaCraft Workshop: Bath Salts and Soaks September 25, 2014

6-7:30pm

AromaCraft Workshop: Foot Scrubs October 16, 2014

6-7:30pm

Please note our Continuing Education Policies:

All classes require pre-registration and full payment unless payment arrangements have been made. Spaces are not reserved until payment is received. We have a 7 day cancellation policy. If you cancel 7 days or less from the first day of class, you will not receive a refund. Certain teachers may credit you the cost of tuition to a future class, you will need to check with the individual instructor. Any cancellations more than 7 days ahead of class will be charged a $15.00 administrative fee.

You can make payment by cash, check or credit card. All payments can be made through CRI unless otherwise noted.

Immune Boosting Strategies

To register for a class, visit Crimassage.com or call 888-7272.

November 3, 2014

Open to the public 2.5 CE Hours Homeopathic alternative for flu/cold prevention that will include supplies for the winter season for three (3) adults OR two (2) adults and two (2) children (age 2+). Naturopathic prevention for optimizing your immune and lymphatic systems; covers therapeutic hydrotherapy, lifestyle factors, home remedies, the role of diet, herbs, vitamins, homeopathics and more; includes extensive instructional handouts.

6-8:30pm $45 $55

Instructor: Chandra Villano, ND Continued on Page 15

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Why Aromatherapy?

Aromatherapy can be defined as “the art and science of utilizing naturally extracted aromatic essences from plants to balance, harmonize and promote the health of body, mind and spirit.” It is an art and science that seeks to explore the physiological, psychological and spiritual realm of the individual’s response to aromatic extracts as well as to observe and enhance the individual’s innate healing process. Source: National Association of Holistic Aromatherapy www.naha.org.

Aromatherapy has been used in therapeutic applications for over 6000 years. The Chinese, Egyptians, Greeks and Romans all recognized the therapeutic properties of essential oils and plant extracts.

MASSAGE THERAPY education

Class Begins March 10th Graduates in December, 2014 750 Hour Program

Massage & Wellness Workshops Open to the Public

Columbia River Institute of Massage Therapy Columbia River Institute -- Massage and Spa Center 230 N. Mission, Wenatchee | (509) 888-7272 Appointment Required - Book Online www.CRIMassage.com

Aromatherapy Certification

Three Level Series: January 18 & 19, February 22 & 23, March 22 & 23 Discount for Early Registration Each Class $350 before December 15th (Financing Available -- Open to the public)

The course is a combination of the science of essential oils and the art of using them in your home or business. See Planning Calendar beginning on Page 4 for more details.

For more information or to sign up, call (509) 888-7272 Page 14

December 2013/January 2014

Wellbeing3 - body mind spirit l

2014 Workshops and Continuing Education Calendar

Business Bootcamp November 15, 2014

8am-6pm

10 CE hours Early Bird $160 $185 after Oct. 1st Is it time to give your business a makeover? Do you have piles of papers and questions about how to run a successful business? This is your class! This is a perfect class to come and feel safe saying “I am NOT good at business!” and by the end of the weekend, you will be shouting, “I can rock this business!”

Mastering Stress and Relaxation Techniques December 1, 2014

6-8:30pm

The class is part lecture, part project, part creative outlet! Join me for an innovative way to look at your business.

Open to the public $20 2.5 CE Hours $40 Chill Out or Ill Out? Stress-related illness is considered the #1 reason for family doctor visits. This class provides empowerment to reduce the harmful effects of stress. We’ll overview internal distress adaptations and adrenal & nervous system overload. Techniques are highlighted for coping, diaphragmatic breathing, cultivating positive outlets, mind-body medicine from neuroscience & epigenetics, and naturopathic wellness strategies. Explains the “relaxation response” and numerous clinically proven techniques for promoting calm. 2nd half is experiential- giving the opportunity to sample different relaxation methods. Dress comfortably, bring blanket & pillow; plan to leave relaxed!

Followup Class December 15th, see below.

Instructors: Chandra Villano, ND

AromaCraft Workshop: Non-Toxic Perfume

Business Bootcamp Followup

This is a one day INTENSIVE class offered in November- just in time to be prepared to start a new year with a clean slate! You will leave great business tools, excellent organizational ideas and a new found excitement about running your own business. This is great for people that are already in business and need some tips as well as those who are considering venturing out on your own.

November 20, 2014

December 15, 2014 6-7:30pm

Wellbeing3 - body mind spirit l

5-8pm

3 CE Credits Free to November Class Participants We will touch basis again to discuss year-end preparation and any questions that may have come up since class. No charge, open to anyone who took the November 15th class.

December 2013/January 2014

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Meditation Moment

Pete Freund Photography

Advertise in Wellbeing3

Wellbeing3 (body mind spirit) eMagazine reaches over 1500 subscribers, and our list is growing!

Introductory rates are by issue or contract year (6 issues each year). Upon publication of each issue, advertisers will receive an online link to post on their website and share with social media channels.

We offer our advertising to local companies who provide holistic health and wellness. We reserved the right to only accept advertising which fits our philosophy. Prices are for advertiser-supplied 4-color digital ready art. Ad design available for additional charge. Annual Contract Discount applies if paid in full for 6 issues.

Issue

December/January 2014 February/March 2014 April/May 2014 June/July 2014 August/September 2014 October/November 2014 Wellbeing3 - body mind spirit l

Deadline

November 15 January 15 March 15 May 15 July 15 September 15

Publication Date: December 3rd February 3rd April 3rd June 3rd August 3rd October 3rd

Ad sizes: Per Issue/Annual 1/6 page

$20 / $100 for 6 issues

1/3 page

$35 / $175 for 6 issues

1/2 page

$50 / $250 for 6 issues

Full page

$85 / $425 for 6 issues

December 2013/January 2014