Inaugural Edition: November 2013
Welcome to the inaugural edition of Wellbeing3 (to the third power) a digital magazine devoted to a healthy body, refreshed mind and calm spirit. Or do you need a calm mind, healthy spirit and refreshed body? Either way, it is our goal to offer information, education and perspective to help you achieve …. wellbeing.
Benefits of Scheduled Relaxation
Most of us are used to scheduling things. We schedule hair cuts, dentist appointments, oil changes and many other things. But how many of us schedule dedicated time to relax? Many people feel a sense of guilt when they take time out to relax but the benefits of dedicated relaxation are numerous! Have you heard the saying, “You can’t give what you don’t have?” If we are not relaxed and happy, it will be harder for us to impart that on others. Consider the upcoming holiday season. For many, this is a very stressful time of year. If we are stressed and tense and unhappy, it is hard to get joy out of the season. Giving ourselves the gift of relaxation makes it easier to deal with the stress that can come with holidays. For those of you who don’t schedule relaxation time, it may feel difficult at first. But reminding yourself that stress-reduction is incredibly beneficial to us and those around us should help it become easier over time. Here are some ideas for working relaxation into your life: ¹ Get up 30 minutes earlier than you usually do, and enjoy some quiet time before starting the day. It is helpful if this quiet time is free of television and computers. Sometimes just sipping a cup of tea and watching the sunrise Continued on Page 2
well-be·ing
noun: wellbeing the state of being comfortable, healthy, or happy.
to receive this magazine!
In This Issue
Scheduled Relaxation Massage and Insomnia Relaxation Techniques Class Student Spotlight: Charles McGuffy Continuing Education Class List What to Do When You Don’t Know What To Do
“The part can never be well unless the whole is well.” Plato
230 N. Mission, Wenatchee (509) 888-7272 www.CRIMassage.com
Massage and Insomnia Approximately 30-40% of Americans complain of stress-induced insomnia. Insomnia, or lack of sleep, can result in a host of medical problems if not dealt with. Did you know what both Massage and Aromatherapy can help with insomnia? The University of Maryland Medical Center states the following: “Massage has long been known to enhance relaxation and improve sleep patterns. While massage alone is an effective method for relaxation, studies suggest that massage with essential oils (called aromatherapy), particularly lavender (Lavandula angustifolia), may result in improved sleep quality, more stable mood, increased mental capacity, and reduced anxiety. Clinical studies have found participants who received massage with lavender felt less anxious and more positive than participants who received massage alone.” Additionally, A study conducted by the Touch Research Institute at the University of Miami School of Medicine showed that recurring massage therapy could promote quality, restful, deep sleep. Deep sleep is an essential part of our overall physical and mental well-being. Our body repairs itself during deep sleep and for those who do not get regular deep sleep, health problems can arise. For those that suffer from chronic insomnia, it is recommended to try and get one massage a week. As the insomnia improves, massage and be reduced to every two weeks or once a month. Even short massages can be beneficial. Massaging your own hands or feet for 10 minutes before bedtime can promote a relaxation effect. Massage is a proven, drug-free way to reduce insomnia. Try for a massage later in the day and consider adding some aromatherapy for an added benefit. Page 2
Benefits of Scheduled Relaxation (Continued)
can give a sense of well-being that can last throughout the day. ¹ In the evening, switch to a quiet mode after a certain time. Turn off the television and the computer, set aside chores and just sit back and enjoy the serenity of the evening. ¹ Take a walk. Even a brief 20 minute walk can help ease stress. It is amazing how much clarity we can gain during this time. Think of two sayings: “Walk it off!” and “Step away!” Both suggest taking a break from stress and both suggest movement to do so. ¹ Read a book that is not related to work or learning. Escaping in the depths of a fiction book can be satisfying and fun! ¹ Get together with friends. Plan an hour or two with friends to share a beverage or see a movie. Connection with others can be very beneficial for warding off stress. ¹ Do something that has no outcome. Most things we do have a purpose. Sometimes, partaking in something with no required result is relaxing. For example, wander through the woods. Don’t try to get a certain distance or follow a certain trail, just enjoy the time in nature. Sit for awhile and just listen. ¹ Schedule a monthly massage. Regular massage is proven to reduce overall stress and improve life satisfaction. Bring a friend and then afterwards go for a walk together. Some inside time on the massage table, combined with fresh air and good friendship is about the best stress-reliever around. Regardless of how you relax, be sure and make the time to do it! We all have busy lives and most of us make time to take care of other people and things -- Make time for yourself and you will quickly reap the benefits of your new found outlook. --W3 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.
Wellbeing3 - body mind spirit l
l
Relaxation Techniques Class December 2, 2013 - 6-8:30pm
Instructor Chandra Villano, ND, LMP will teach this class at the Columbia River Institute. Provides empowerment to reduce the harmful effects of stress. Stress-related illness is considered the #1 reason for family doctor visits. We’ll overview internal distress adaptations and adrenal & nervous system overload. Techniques are highlighted for coping, diaphragmatic breathing, cultivating positive outlets, 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 and pillow; plan to leave relaxed! Cost is $20.00 per person and pre-registration is required. See www.crimassage.com for refund policies.
The Relaxation Response
Developed by Herbert Benson, M.D. at Harvard Medical School; tested extensively and written up in his book: The Relaxation Response. This is a simple practice that once learned takes 10-20 minutes a day and can relieve the stress and tension that stands between you and a healthier life. The following technique is taken from his book.
Chandra Villano, ND, LMP
Vibrant Health Services 1421 N. Arbor Terrace E. Wenatchee (509) 888-0481 vibranthealth@nwi.net Therapeutic Touch Massage & Wellness 505 Hwy 2, Ste 100, Leavenworth, (509) 548-8081 www.therapeutictouchspa.com
1. Sit quietly in a comfortable position. 2. Close your eyes. 3. Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed. 4. Breathe through your nose. Become aware of your breathing. As you breathe out, say the word “ONE”, silently to yourself. For example, breathe IN… OUT, “ONE”, -IN…OUT, “ONE”, etc. Breathe easily and naturally. 5. Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed and later with your eyes opened. Do not stand up for a few minutes. 6. Do not worry about whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and permit relaxation to occur at its own pace. When distracting thoughts occur, try to ignore them by not dwelling upon them and return to repeating “ONE”. With patience, the response should come with little effort. Practice the technique once or twice daily, but not within two hours after any meal, since the digestive processes seem to interfere with the elicitation of the Relaxation Response. Wellbeing3 - body mind spirit l
l
Page 3
Aromatherapy Solutions: Sweet Orange Sweet Orange is a very inexpensive and versatile essential oil. It is often known as the “Happy Oil” because it is a natural anti-depressant. Sweet Orange can be used for cleaning, disinfecting and a multitude of other household uses. Sweet Orange makes a wonderful addition to hand soaps. Diffuse Sweet Orange into a room and smell it chase the blues away. Cost: $9.00 for a 5 ml bottle at Columbia River Institute
Hand Soap 1/8 cup castille soap (unscented) 8 ounces water
Charles McGuffey, LMP
Silverhand Massage, PLLC 831 N Miller Street, Wenatchee (509) 293-2988 http://www.amtamembers.com/silverhandmassage Facebook (search Silverhand Massage) #MA 60389553 Charles graduated from Columbia River Institute of Massage Therapy in the spring of 2013. Since opening Silverhand Massage, PLLC in August 2013, he has enjoyed one small success after another and explains that it has been a great adventure. “I’m Providing Holistic Therapeutic Massage based on ideals of a Solution-oriented care that helps people overcome joint pain, and stress related muscular stiffness, to increase their flexibility and strength, and restore their vitality and wellbeing. I’ve also recently become a member of the North Central Washington’s Integrative Health Network. The NCWIHN is a local gathering of health care practitioners for the purpose of networking and building community.” (http://www.ncwihn.com/)
10 drops sweet orange essential oil
Charles is excited to be writing a blog where he reviews books on Massage as well as Marketing: http://silverhandmassage.wordpress.com/
Foaming soap pump
Someone busier than you is getting a massage right now! Book the time for yourself at Silverhand Massage, PLLC = 509-293-2988
Combine all ingredients in foaming soap pump. Castille soap is available at Fred Meyer, wenatchee natural foods and other grocery stores. Sweet Orange essential oil and foaming soap pumps are available at CRI.
Page 4
Wellbeing3 - body mind spirit l
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:
Wellbeing3 - body mind spirit l
l
Page 5
Roasted Organic Vegetables
Butternut Squash is a powerful and beneficial food to add to your diet. It is low in fat and high in fiber. It has lots of potassium, vitamin B6 and folate. The color of butternut squash is the biggest clue to its health benefit. It is full or carotenoids, phytonutrients shown to protect against heart disease. In addition, butternut squash has lots of beta-carotene which the body converts to Vitamin A. One serving provides a daily dose of anti-oxidant rich Vitamin C. Finally, it is an antiinflammatory! So what are you waiting for? Butternut squash is in season and so good for you!
“A good laugh and a long sleep are the best cures in the doctor’s book.” ` Irish Proverb. Page 6
This is a great recipe for your favorite vegetables. Any assortment of vegetables work so don’t be afraid to experiment. Here is my recipe: • Zucchini • Mushrooms • Cherry Tomatoes • Butternut squash • Onion • Beet • Crushed Garlic • Olive Oil • Salt and Pepper to taste Make sure all ingredients are organic! Cube vegetables into similar sized pieces. The tomatoes should be left whole. If the mushrooms are small, they can be left whole as well. Dice onions. Put all vegetables into a roasting pan. Add garlic, salt, pepper and enough olive oil to thoroughly coat vegetables. Stir until all vegetables are coated with olive oil. Bake at 300 degrees for about 45 minutes or until squash is tender. Remove from oven and serve immediately with Cashew Cream Sauce, Quinoa and Sautéed Greens.
Cashew Cream Sauce
• I cup raw cashews • Juice of one lemon • 2 cups boiling water • I garlic clove • Salt and pepper to taste Add cashews to blender and blend until finely chopped. Do not over blend because the cashews will turn to butter. Put garlic glove, lemon juice and salt and pepper in blender. While blending, slowly add boiling water until sauce is desired consistency. Adjust seasoning as desired. Note: Cashew Cream Sauce is very versatile. Consider adding sundried tomatoes, jalapenos, tomatoes, parsley, basil or anything else that sounds good. If you want a sweet cashew sauce, omit the garlic, lemon, salt and pepper and use coconut milk instead of water then sweeten with coconut sugar.
Parsley Lemon Quinoa
• I cup quinoa • 2 cups vegetable broth • Zest of one lemon • 1/4 cup chopped parsley Combine broth and quinoa in sauce pan. Bring to a boil, reduce heat and simmer, covered, for approximately 15 minutes or until all liquid is absorbed. Stir in parsley and lemon zest. Serve warm. Approximately 4 servings.
Wellbeing3 - body mind spirit l
l
Continuing Education Classes at CRI Manual Lymphatic Drainage
Saturday, November 9, 8am-6pm This class includes 9 CEs and a delicious healthy, organic meal prepared by Dr. Chandra Villano. The class will be co-taught by Annie LaCroix, LMP and Dr. Chandra Villano, ND. $190 includes Lunch (9 CE Hours)
Essential Oils: Lotions and Potions
Saturday, November 23, 9am-4pm This is a fun day of learning about some essential oils and making different body products. We will make a body lotion, face cream, shaving cream, shampoo, hand soap and several others! This is perfect timing for the gift giving season. Come on in and get lots of ideas. All supplies for in class projects are included and then there will be a discount on essential oils and other supplies for those of you who want to take more and make more! $200 (7 CE hours)
Mastering Stress & Relaxation Techniques
Monday, December 2, 6:00-8:30pm Provides empowerment to reduce the harmful effects of stress. Stress-related illness is considered the #1 reason for family doctor visits. We’ll overview internal distress adaptations and adrenal & nervous system overload. Techniques are highlighted for coping, diaphragmatic breathing, cultivating positive outlets, 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! $20 per person ($40 for LMP CE hours)
2014 Continuing Education Classes
In the next issue, look for the 2014 CE Planning Calendar. All the CE classes with prices for the year will be listed so you can plan ahead and get your classes locally.
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
Wellbeing3 - body mind spirit l
l
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. Page 7
Leave the Day Behind 5 drops Bergamot 5 drops Cypress 5 drops Grapefruit 1 ounce almond oil
Put almond oil in a roller tube. Add essential oils and shake gently to mix. Roll on pulse points at the end of the day.
All Purpose Cleaner
10 drops Lemon 10 drops Peppermint 10 drops Balsam Fir 1 ounce distilled white vinegar 15 ounces distilled water Combine water, vinegar and essential oils into a 16 ounce spray bottle.
Purchase High Quality Essential Oils
A wide assortment of high quality essential oils can be purchased from Columbia River Institute 230 North Mission Street Wenatchee, WA 98801 (509) 888-7272
What to do when you don’t know what to do.
Overwhelm. Decision-making. Jammed packed schedule and work coming outta my ears. We all get like this, I’m certainly not special. Even good stress is stress. Growing pains are painful and change is invigorating to the point of overload. When this happens to me I tend to get all Bambi-in-the-headlights. I get so flustered I don’t know which thing to do next, balls get dropped and the to-do list ends up deep in the drawer. I forget things. Blah blah blah. And I become completely befuddled by the question, “What do I do next?” Here’s what I do.
Chop wood, carry water
Well, the modern day equivalents, at least. I do laundry. It’s methodical. There’s no mystery. (Except for that grass stain on the shoulder of my tshirt. I have no idea how that happened.) Wash, dry, fold. I wash dishes, clean my room, straighten my desk, catch up on filing. Yes, it’s procrastination, but at least it’s productive.
List
I make one. A big one. I fill a page of a legal pad, and sometimes a few pages. I get tedious about it and list the tiniest tasks. I bullet point and scribble in arrows and draw stars in the margins while I think of the next task to list. The top of the first page is usually veryurgent-on-a-deadline stuff. The rest is a mish mash.
Call Michael
I am not suggesting you call my friend Michael, but you probably have your own Michael. You know, that friend who is kind and supportive and gentle until you just say, “Hey! Tell me what to do!” And then he tells you what he thinks. (Michael tells me to eat the frog.) Even if I totally disagree I feel better. I call Michael for business overwhelm, Greg for massage and general overwhelm. Jaime gets my rants about family and boys. Christina gets all of it.
Eat the frog
I choose the thing I least want to do, then I do it. I get it over with. I rip the band-aid off. Usually, by the time I’ve eaten the frog, I’ve forgotten my original malaise and I can hit the list hard. Then things get done.
Play with kids
Holding a baby is magical, right? I can’t think of anything cuter than a kid in a swimsuit running through a sprinkler. Reading the Berenstain Bears to a toddler is cathartic. The lessons are simple and timeless. Be nice. Play fair. Take responsibility for your actions. Copyright © 2013 Writing a Blue Streak, All rights reserved. www.writingabluestreak.com Page 8
Wellbeing3 - body mind spirit l
l
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.
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)
This certification 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.
For more information or to sign up, call (509) 888-7272 Wellbeing3 - body mind spirit l
l
Page 9
Ask Annie
Can massage help with my back pain? Short answer: You bet!
Longer answer: When I work with someone with back pain, I need to know the origin. For most people, back pain originates from degenerative disease or, simply, getting older. In these cases, massage is a great pain management tool and can really help improve the quality of life. For those that have back pain due to an injury, I like to get some history on the injury to determine the best course if treatment. For very recent injuries, it is highly recommended and often required to see a physician first to make sure nothing more serious is going on.
Give Thanks, Gratitude and Joy
In a world that sells dissatisfaction, it’s almost heretical to feel happy about your body. And on the rare occasion when body satisfaction is socially acceptable, it’s usually in the context of “Dang, I look amazing in my wedding dress/tailored business suit/perm/bathing suit/whatever I just spent a lot of money on in order to make me feel this way for a couple of hours.” For all the sunshiny Facebook messages telling you “You’re beautiful!” there’s not much to make us feel legitimately joyful to be in our own skins. So where does happiness come from, anyway? Psychological studies show that happiness stems not from being the best, most successful, or sexiest, but from gratitude. So telling yourself over and over that you’ve got a great body is less likely to leave you feeling happy than feeling grateful for the body you’ve got. It’s not always easy. None of our bodies are perfect. We often feel at odds with our bodies, feeling as though they’re betraying us in some fundamental way. Massage therapists are lucky people. We get to see the wonder in the bodies around us every day. It’s an honor, and one we’re perpetually grateful for. On Thanksgiving Day, give thanks for food and family and friendship, those standards of the season. Express your gratitude however you normally do, through writing in your journal, phone calls to your loved ones, a reflective walk in the woods, or prayer. But don’t forget that inimitable body of yours, which has accomplished so many things throughout your life. If we all inhabited our bodies with an attitude of gratitude, who knows what might happen? Maybe that whole peace on earth business wouldn’t seem so far away.
In most cases, massage is a fantastic tool for back pain.
How often should I get a massage?
If you are getting a massage for general well being, I always recommend once a month. For anything more serious, like injury treatment or dealing with chronic pain, every week or every two weeks is beneficial. Remember, that for injury treatment, you can often get a prescription from your doctor and your insurance can cover the cost of the massage.
Page 10
Gift Certificates Available
for Columbia River Institute of Massage Therapy Student Clinic (509) 888-7272 | www.CRIMassage.com Wellbeing3 - body mind spirit l
l
Myth: The original Thanksgiving feast took place on the fourth Thursday of November.
Fact: The original feast in 1621 occurred sometime between September 21 and November 11. Unlike our modern holiday, it was three days long. The event was based on English harvest festivals, which traditionally occurred around the 29th of September. After that first harvest was completed by the Plymouth colonists, Gov. William Bradford proclaimed a day of thanksgiving and prayer, shared by all the colonists and neighboring Indians. In 1623 a day of fasting and prayer during a period of drought was changed to one of thanksgiving because the rain came during the prayers. Gradually the custom prevailed in New England of annually celebrating thanksgiving after the harvest. During the American Revolution a yearly day of national thanksgiving was suggested by the Continental Congress. In 1817 New York State adopted Thanksgiving Day as an annual custom, and by the middle of the 19th century many other states had done the same. In 1863 President Abraham Lincoln appointed a day of thanksgiving as the last Thursday in November, which he may have correlated it with the November 21, 1621, anchoring of the Mayflower at Cape Cod. Since then, each president has issued a Thanksgiving Day proclamation. President Franklin D. Roosevelt set the date for Thanksgiving to the fourth Thursday of November in 1939 (approved by Congress in 1941.)
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
Wellbeing3 - body mind spirit l
l
Pilgrim Myth
We generally think of the Pilgrims wearing only black-and-white clothing and buckles on their hats, clothes and shoes. In truth, buckles didn’t come into fashion until later in the 17th century, and pilgrims usually wore black-and-white clothes only on Sunday. Women generally dressed in red, green, brown, violet, blue or gray, and the men wore white, beige, black, green and brown.
MASSAGE THERAPY education
Class Begins in March 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
Page 11
Meditation Moment
Cook 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
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 1/3 page 1/2 page Full page
$20 / $100 for 6 issues $35 / $175 for 6 issues $50 / $250 for 6 issues $85 / $425 for 6 issues
Alumni Rate: Business Card size or 1/6 page ad: $10 per issue