Category: Substance Abuse and Addiction

  • Three Shortcuts Runners Should Avoid

    Three Shortcuts Runners Should Avoid

    Runner’s World Reports

    Don’t sabotage your training by cheating in other areas.

    A few years ago, researchers in Taiwan recruited volunteers for what they were told was health-related product testing. Their first task was to take a pill and rate its texture and color; half were told it was a multivitamin, while the other half were told it was a placebo (which it was). During the next tests, the groups acted dramatically differently. When asked to test a pedometer, those who thought they’d taken a vitamin were more likely to walk a shorter route; at lunch, they chose less healthy food. In a survey, they expressed greater feelings of invulnerability and less desire to exercise.

    What does this have to do with running? Racing your best demands that you coordinate countless details of training and lifestyle—long runs, intervals, sleep, nutrition, and so on—that contribute to your performance. This study illustrates a phenomenon known as the “licensing effect”: doing something you believe will help you (like taking a vitamin) will subconsciously encourage you to slack off on other ways of achieving the same goal (like eating well). You must distinguish between the factors that matter for your fitness, and the ones you can ignore—because you’re always making trade-offs. Here are three to watch out for:

    The Shortcut: Reactive Recovery
    It’s easy to take painkillers to block training-related aches, but this habit doesn’t address the muscle weaknesses that may be causing your pain. Other recovery tools like compression garments and ice baths may have benefits, but they’re still just short-term Band-Aids.

    The Better Way: Active Prevention
    It’s hard to think about injury prevention when you’re healthy, but this is when it matters most. At least twice a week, spend 10 to 15 minutes working on balance, dynamic flexibility using form drills, and strength in key areas like hips, ankles, and feet. It takes about as long as an ice bath, and will do more to keep you healthy.

    The Shortcut: Training Supplements
    In theory, taking a multivitamin or a dietary supplement targeted at athletes as a form of “insurance” makes sense—after all, no one eats perfectly all the time. But there’s scant evidence that these supplements actually boost health or performance, and some studies have found that large doses of antioxidant supplements like vitamin C can interfere with muscle recovery and endurance gains during training.

    The Better Way: Healthy Eating
    The best way to get key micronutrients is from whole foods. Yes, it takes planning to make sure you have healthy options like vegetables, fruit, and fish available day after day, meal after meal. You’ll never be perfect, but if you don’t give yourself the excuse, “It’s okay, I took vitamins this morning,” you’re more likely to get closer to your dietary goals.

    The Shortcut: Energy Boosters
    There’s no doubt that caffeine is an effective performance-enhancer, not to mention an essential part of day-to-day life for many runners. But there’s a subtle distinction to bear in mind: Caffeine helps to mask the feeling of fatigue, but it doesn’t actually make you any more rested.

    The Better Way: Sleep
    While you’re asleep, your body is recovering from that day’s training, repairing damage, and recharging energy stores. It’s fine to start your day with a cup of coffee, and even to drink more before a workout or race. But if you’re not also getting enough sleep—most adults need seven to nine hours a night—you’ll struggle to make consistent, long-term gains in fitness.

     

    http://www.runnersworld.com/running-tips/three-shortcuts-runners-should-avoid?adbid=10152783016701987&adbpl=fb&adbpr=9815486986&cid=socTP_20150517_45857736&short_code=30czq

  • Team RWB ~ Veterans and Civilians Together

    Team RWB ~ Veterans and Civilians Together

    Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.

    Consider becoming involved with Team RWB where you live and where you race.

  • Do NOT Use Plastic Water Bottles

    Do NOT Use Plastic Water Bottles

    Rule No. 1
    Keep in mind…
    …always use glass, ceramic or metal bowls and utensils. Avoid plastic containers and utensils. Why? Many essential oils dissolve petroleum and plastics are generally made form petroleum products. When in doubt, test your oils on the container you wish to use. If it dissolves or gets sticky the oil is working on it. So stay away from eating or drinking form it.

  • Never Say Anything To Yourself That Wouldn’t Say To A Friend

    Never Say Anything To Yourself That Wouldn’t Say To A Friend

    Some people are good at encouraging peers but often condemning towards themselves. If this is you, your thinking could be hindering your productivity.  Whether you’re running up a mountain or working in an office, it not a bad idea to examine your thoughts.  Take hold of them and challenge the ones that are destructive towards yourself and your goals.

    The first step is to allow yourself to understand what is happening in your thought process.  Disputing your self-talk means challenging the negative or unhelpful aspects. Doing this enables you to feel better and to respond to situations in a more helpful way.

    Learning to dispute negative thoughts might take time and practice, but is worth the effort. Once you start looking at it, you’ll probably be surprised by how much of your thinking is inaccurate, exaggerated, or focused on the negatives of the situation.

    Whenever you find yourself feeling depressed, angry, anxious or upset, use this as your signal to stop and become aware of your thoughts. Use your feelings as your cue to reflect on your thinking.

    A good way to test the accuracy of your perceptions might be to ask yourself some challenging question. These questions will help you to check out your self-talk to see whether your current view is reasonable. This will also help you discover other ways of thinking about your situation.

    There are four main types of challenging questions to ask yourself:

    1. Reality testing

    • What is my evidence for and against my thinking?
    • Are my thoughts factual, or are they just my interpretations?
    • Am I jumping to negative conclusions?
    • How can I find out if my thoughts are actually true?

    2. Look for alternative explanations

    • Are there any other ways that I could look at this situation?
    • What else could this mean?
    • If I were being positive, how would I perceive this situation?

    3. Putting it in perspective

    • Is this situation as bad as I am making out to be?
    • What is the worst thing that could happen? How likely is it?
    • What is the best thing that could happen?
    • What is most likely to happen?
    • Is there anything good about this situation?
    • Will this matter in five years time?

    When you feel anxious, depressed or stressed-out your self-talk is likely to become extreme, you’ll be more likely to expect the worst and focus on the most negative aspects of your situation. So, it’s helpful to try and put things into their proper perspective.

    4. Using goal-directed thinking

    • Is thinking this way helping me to feel good or to achieve my goals?
    • What can I do that will help me solve the problem?
    • Is there something I can learn from this situation, to help me do it better next time?

    http://psychcentral.com/lib/challenging-negative-self-talk/0003196

    http://www.forbes.com/sites/amyanderson/2015/01/20/never-say-anything-about-yourself-that-you-dont-want-to-come-true/

  • Dr. David Steuer Explains How Essential Oils Can Naturally Impact Mood

    Dr. David Steuer Explains How Essential Oils Can Naturally Impact Mood

    Oils can have a very positive affect on the brain.  Our moods are a complex interplay of emotional and physical components. Essential oils can be a safe alternative to harmful medication.
    Another aspect is that smell, almost more than any other sense, has the ability to dredge up memories, change moods, or ease tension. Your sense of smells is 10,000 times more sensitive than any of your other senses. Smell recognition is immediate.

    dōTERRA® essential oil blends are proprietary formulas for targeted wellness applications. They represent the converging wisdom of many years of therapeutic essential oil experience and validation of a growing body of research and scientific study. Harnessing the inherent living energies of plants, each formula is synergistically balanced to enhance product potency and benefits and contains only CPTG Certified Pure Therapeutic Grade® essential oils.

    Dr. David Steuer explains how essential oils can naturally impact mood.

  • Balance Essential Oil Brings Harmony to the Mind and Body

    Balance Essential Oil Brings Harmony to the Mind and Body

    dōTERRA®’s Grounding Blend, Balance Essential Oil brings harmony to the mind and body.

    • Promotes whole-body relaxation
    • Soothes sore muscles and joints
    • Evokes feelings of tranquility and balance

    Ingredients:
    Spruce Needle/Leaf
    Ho Wood
    Frankincense Resin
    Blue Tansy Flower
    Blue Chamomile Flower
    Base of Fractionated Coconut Oil

     

    Oxygenate your blood cells.

    As the name of the blend indicates, it is a balancing blend that contains oils that are geared toward the central nervous system and other body systems. If there are times when you feel confused, doubtful, unsettled, or in need of a sense of well-being, a balancing blend may be an excellent option.

     

  • AromaTouch Technique Certification Training

    AromaTouch Technique Certification Training

    REGISTER TODAY for the AromaTouch Technique Certification Training
    Everyone Attending Must Register in Advance Because We Have to Order the Products for You.
    $150.00 Includes the DVD, Oils and the Full Day Training
    Class is on April 6, 2015 from 9:00 am to 5:00 pm at O’Bannon Bank in Buffalo, MO

    The AromaTouch Technique is a scientifically verifiable clinical method of essential oil application that was created to combat five systemic conditions: stress, toxic insult, pain and inflammation, and autonomic imbalance.

    This technique is Highly Recommended for Many Conditions Including:
    Mood Issues (Anxiety, Depression, PTSD etc)
    Pain Syndromes like Fibromyalgia and Auto-Immune Disorders
    Chronic Post Surgical Pain (where the patients cannot tolerate any touch)

    Often in these instances an individual’s parasympathetic nervous system (also known as the “Fight or Flight response”) is engaged because of the event that precipitated the pain. Mechanisms in the body drive more pain until the sympathetic and parasympathetic nervous systems are returned to a balanced state.

    This technique is also highly effective in aiding a post chemotherapy patient in flushing the system of residual chemotherapy toxins and restoring the individual to a state of homeostasis, or balance. The technique is done with a feather light touch, allowing the chemical message of nature’s purest substances to be carried throughout the body with a “shiver” type effect.

    Individuals who receive an AromaTouch can expect to experience a deep sense of relaxation both during and after the procedure and an increased sense of calm, balance, energy, and clarity for several days afterwards.

    Clients who suffer from insomnia often report that their sleep patterns are restored to normal even after years of difficulty.





  • February Wellness Workshop at Mama Jean’s Natural Market

    February Wellness Workshop at Mama Jean’s Natural Market

    It was great to see people come out for our second workshop.  Team RWB was present to support Daniel Harvey.  We met some new people in the community. Attendees received deep blue rub packets and one person won a $15.00 gift certificate.  We also heard some great wellness tips.  Make sure to come out for our next one. They are free.

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  • Cypress Essential Oil

    Cypress Essential Oil

    Did you know that INCONTINENCE is the  leading cause of nursing home placement for women?
    I was talking to a friend who shared that with me and I was surprised to hear that.  A book called The Bathroom Key by Kathryn Kassai is described as “a treatment plan for women to cure their own incontinence issues. It also allows women to identify with other women through the anecdotal stories that echo their feelings of isolation and embarrassment and guides the reader to a better understanding of her body and effective remedies.”

    On an Essential Oil Blog I saw this:  “I just gave a bottle to my grandma for bed wetting and bladder issues. She has used it for 3 days and is in LOVE. She only wakes up once in the night instead of 3-4 times. She was close to wearing Depends and now feels like she will not need to go that way.” -Callie Chinen

     

    Derived from the branches of the tall evergreen tree, Cypress essential oil has a fresh, clean aroma that’s energizing and refreshing. Cypress is frequently used in spas and by massage therapists for its ability to soothe tight, tense muscles, and promote circulation. Cypress can be diffused or inhaled directly to assist with clear breathing and healthy respiratory function. It can be used as a throat gargle for theme same benefits, but should not be swallowed or taken internally. Cypress contains monoterpenes, making it beneficial for oils skin conditions and to stimulate localized blood flow. It has a grounding, yet stimulating effect on emotions, making it a popular oil to diffuse during times of transition or loss.

    Cypress Essential Oil ~  Talk to me before February 15, 2015 to Find out how to get your Free Gift This Month.

    Aromatic Description:

    Clean, fresh, woody, herbaceous

    Some uses:

    Diffuse, inhale, or gargle at the first signs of throat discomfort.

    Rub on chest with doTERRA Fractionated Coconut Oil to support healthy breathing.

    Apply to tight, sore muscles or use with a carrier oil for massage.

    Mix together Cypress and Grapefruit essential oil with doTERRA Fractionated Coconut Oil and rub on problem areas to help give skin a firmer, more youthful appearance.

    Add one or two drops to toner to help reduce oily skin conditions.

    Put a drop on the pelvic bone to assist with bladder control.

    Free Gift This Month for members who were enrolled for at least 1 month when you place your order before February 15, 2015.
    The following information comes from Dr. Susan Lawson
    Cypress
    Cupressus sempervirens
     
    The Cypress (cupressaceae family) is a conifer that is found all over the world. The variety used for essential oils commonly comes from southern Europe. The essential oil is extracted from the cones and leaves of the tree. The most ancient living Cypress is located in Abarkooh, near Shiraz. Its age is estimated to be approximately 4000 years. dōTERRA Cypress interestingly comes from the Isle of Crete. It is steam distilled from the needles, twigs and cones (about 30 pounds will yield 1 pound of oil) of the tree. Sometimes the oil is used in men’s colognes and aftershaves. Cypress Oil is clear, and has a woody, nutty quality with a hint of spice.
     
    Because Cypress is such a strong astringent, in much of the literature it is recommended for concerns that take advantage of this property. This includes items such as skin care, hemorrhoids, varicose veins and excess perspiration or undesirable odor of the feet. Cypress is often recommended for hemorrhoids using a wash, sitz bath, or direct application with or without a carrier. The same ointment can be used for varicose veins applied topically lightly to the area (no massage) with light strokes toward the heart. Cypress is a gentle diuretic. Some mention Cypress benefiting the symptoms of asthma when diffused properly. It is useful for all bronchial complaints and lung diseases like Tuberculosis, Whooping Cough and Pleurisy (use with Myrrh and Wild Orange).
     
    All Recommendations or Suggestions are effective only with doTerra CPTG Oils
     
    Studies have been made for internal treatment of whooping cough, the spitting up of blood, spasmodic coughs, colds, flu and sore throats. Studies have also explored cypress’ effectiveness as an astringent to aid varicose veins, hemorrhoids and tightening up the blood vessels. A University in Japan studied cypress foot baths to counter excessive sweating. Improves circulation and strengthens blood capillaries; anti-infectious, anti-rheumatic, astringent, calmative, deodorant, Prostatic decongestant, antispasmodic, discourages fluid retention; creates an atmosphere within the head (neurotonic) to reduce plaque on the brain and the hearing nerves.  Due to it’s nature of improving circulatory system Cypress is great for supporting quality of life for diabetes, phlebitis and lymphatic system issues. Cypress is great for relieving acne, skin rashes, and rheumatic pain. Cypress has a special relationship with circulation in the lower abdomen for bladder health and female monthly discomfort and decongesting the Prostate. Cypress works well with muscle and tissue repair oils for rapid recovery after injury or surgical repair. Cypress can increase mental energy and attentiveness by reducing drowsiness and irritability. A drop of the essential oil on your pillow or diffused will lessen laryngitis, spasmodic coughing, relieve sinus congestion. (Some clients who have had their Gall Bladders removed report that Cypress is a great sedative if applied to the inside of the forearms or on the chest. Sleep happens fast, no idea why – just reporting results). Valnet suggested Cypress was an extraordinary oil to discourage cancer growth because of its’ ability to help cells remember the value of fluid balance and oxygen processing. Cypress can be used as a safe insect repellant for dogs against fleas and ticks (spritz along back of head and along the back before a run in the woods or apply on the skin between the fir strands-diluted 1:1). Works on people if spritz on legs and arms too.
     
    Cypress’ (Emotional) Therapeutic Properties
     
    The sour, astringent, and woody notes of the essence convey a feeling of cohesion and stability. At the same time, its fresh, coniferous (tall pine tree) pungency, and ability to circulate the Qi and blood, both relate it to both psychological transition and real-life change. Cypress oil’s basic subtle action is to help us cope with and accept even difficult change—of both an inner and outer nature.  Encourages the process of ―taking in and letting go;‖ of the ability to accept and relinquish, dissolving remorse and instilling optimism, Cypress oil helps us to flow with the flux of life (getting unstuck).
     
    Cypress diffused and applied on the vita flex points for the chest, can be a great support through the grieving process to allow suppressed, obstructive feelings to emerge to consciousness, liberating the energy that we spend in keeping them locked within. Self doubt can be relieved about possibilities for achieving personal happiness, encouraging the processing of old habits and patterns no longer necessary to get thru stressful situations. Mixes well with Bergamot, Clary Sage, Frankincense, Geranium, Lavender, Lemon, Marjoram, Myrrh, Sandalwood and Wild Orange.
     
    All applications to do with vascular repair apply gently, upward motion…. 
     
    Calming bath: Cypress 5 drops, Marjoram 3 drops, Melissa 3 drops, Lemon 3 drops,Geranium 1 drop, and Fractionated Coconut Oil 1 teaspoon.
     
    To aid in stimulating and detoxifying the Lymphatic System: Lymphatic Blend: 3 drops Cypress, 1 drop Wild Orange, and 2 drops Grapefruit
     
    Phlebitis Blend: 10 drops Lemon, 5 drops cypress, and 4 drops White Fir Chest 
     
    Rub for Coughs: 2 ounces Fractionated Coconut Oil, 3 drops White Fir, 2 drops
    Frankincense, 3 drops Cypress, 3 drops Ginger, 2 drops Thyme, and 1 drop Melaleuca.
     
    Varicose Vein Blend: 4 drops Geranium, 1 drop Wintergreen, 1 drop Cypress, and 1 Drop Helichrysum
     
    Cellulite elimination blend: 10 drops of Grapefruit, 5 drops of Lavender, 3 drops of Helichrysum, 3 drops Patchouli, and 4 drops of Cypress.
     
    To Relieve Hypochondria: 5 Lavender and 4 drops Cypress
     
    Powerful Brain Cleaner and Revitalizing Blend: Apply to bones behind the ears, the back of the neck up into the hair line, the forehead daily AM and PM. Helps with focus and if used daily for a minimum of 3 weeks can promote detoxing of heavy metal toxins and petrochemicals from the tissues in the brain; if funny taste appears in the mouth upon waking in the morning keep up the process for 6 more weeks. Minimum to purge old blockages….Must drink water to be really effective – 65% of body weight in ounces of just plain water…. Frankincense 10 drops, Sandalwood 7 drops, Melissa 5 drops, Cypress 6 drops, Lavender 6 drops, and Helichrysum 5 drops.
     
    Cardiovascular Lymphatic system tune up: Cypress 4 drops, Marjoram 3, Helichrysum 2 drops, Ylang-Ylang 3 drops, and Patchouli 2 drops. Gently blend and apply to chest and vita flex points for conditioning blood pressure and vascular system healing.
     
    Sitz Bath for Cystitis: (may also help with leaky bladder) 1⁄4 teaspoon of Epsom salts, Cypress 2 drops, Bergamot 1 drop, Thyme 1 drop, and Melaleuca 3 drops. Add oils to Epsom salts and then warm water to a shallow tub. Sit hip-deep in the tub for 15 minutes once or twice a day until the symptoms subside. (Unsweetened Cranberry juice, PB Assist and water consumption will help also)
     
    General Circulation Blend and Tonic: 10 Drops of Wintergreen, 8 drops of Marjoram, 4 drops of Cypress, 3 drops of Basil and 2 drops of Peppermint.
     
    Nosebleed Blend: 2 drops Cypress, 3 drops Geranium, and 2 drops of Lavender. 
     
    Neck Pain and Stiffness Relief Blend: 7 drops Basil, 5 Drops Wintergreen, 4 drops of
    Cypress and 2 drops of Peppermint.
     
    Mental Clarity in assisting retention of information: Cypress 5 drops, Rosemary 5 drops, Coriander 5 drops, and Fractionated Coconut Oil 1 tablespoon, gently mix and apply to the back of the neck and on bones behind the ears.
     
    Mental Clarity when Seasons Change: Cypress 3 drops, Bergamot 5 drops, Peppermint 5 drops, Cinnamon 2 drops, and Fractionated Coconut Oil 1 tablespoon.
     
    Sprains: Cypress 5 drops, Roman Chamomile 5 drops, Peppermint 5 drops, and Fractionated Coconut Oil 1 tablespoon.
     
    Bruise Blend (to strengthen capillaries and speed reabsorbing of blood that had collected in the tissue) Big or little, deep or wide—it works! 5 drops Helichrysum, 4 drops Cypress, 3 drops Lavender, 3 drops Lemongrass, and 3 drops Geranium.
     
    De-congesting Massage Blend: Cypress 4 drops, Rosemary 4 drops, Roman Chamomile 3 drops, White Fir 3 drops, Cinnamon 3 drops, Thyme 2 drops , Fractionated Coconut Oil 4 teaspoons.
     
    Gentle Diuretic for excess fluid in legs and ankles: Cypress 5 drops, White Fir 5 drops, Grapefruit 5 drops, Patchouli 3 drops, Helichrysum 3 drops, Fractionated Coconut Oil 4 teaspoons.
     
    General Mood Lifting Blend: Cypress 3 drops, Peppermint 5 drops, Thyme 4 drops, Grapefruit 4 drops, and Fractionated Coconut Oil 1 tablespoon.
     
    Breathe More Easily in Stuffy Rooms Spritzer Blend: Cypress 30 drops, Eucalyptus 40 drops, Lemon 40 drops, Lavender 25 drops, Grapefruit 20 drops, 4 fluid ounces of pure water and 1⁄4 teaspoon of Epsom salts; pour oils into Epsom salts first and then add water to container with spritzer head and shake gently and spritz and breathe and enjoy.
     
    Esteem Boosting Bath: 4 tablespoons of Epsom salts, Bergamot 3 drops, Cypress 2 drops, Patchouli 1 drop, Ylang-Ylang 1 drop, and White Fir 1 drop.
     
    To Relieve Tension and Stress Induced Exhaustion: 6 drops Cypress, 4 drops Lavender, and 2 drops Clary Sage.
     
    To Shift Feelings of Remorse and Inferior Self Judgment: 4 drops Cypress, 5 drops White Fir, and 4 drops Marjoram.
     
    To Shift from a persistent sense of loss: 6 drops Cypress, 4 drops Frankincense, and 3 drops Elevation.
     
    To Relieve Deep Inertia of the Spirit: 4 drops Cypress and 2 drops Ginger. 
     
    To Relieve Hemorrhoids: 2 drops Cypress and 2 drops Geranium.
     
    To Relieve Charley Horses: 2 drops Cypress and 2 drops Lemongrass
  • doTERRA Serenity Essential Oil Calming Blend

    doTERRA Serenity Essential Oil Calming Blend

    SERENITY Calming Blend

    [emc2alert type=”warning” style=”normal” position=”top” visible=”visible” closebtn=”0″ ]CPTG Certified Pure Therapeutic Grade[/emc2alert]

     

    This oil is also known as “The Oil of Forgiveness”.

    Serenity essential oil blend calms the mind, relaxes the body, and soothes the soul, providing a safe haven from life’s daily stressors. The essential oils in this must-have blend were meticulously chosen to lessen tension, calm emotions, and leave a peaceful feeling. Serenity is the perfect blend to diffuse at bedtime for a restful night’s sleep, to calm a restless baby or child, or to help reduce the anxiety and stress so many of us feel. Serenity combines the soothing scents of Lavender, Marjoram, Roman Chamomile, and Ylang Ylang with the warming aromas of Hawaiian Sandalwood and Vanilla Bean to create a prized essential oil blend that every home, family, and individual needs.

    USES

    • Apply to bottoms of feet at bedtime to promote restful sleep.
    • Add 2–3 drops into a warm bath to create a peaceful, renewing aroma.
    • Diffuse to help promote relaxation and decrease stress.
    • Apply to an aromatherapy necklace to help reduce anxiety.

    DIRECTIONS FOR USE

    Diffusion: Use three to four drops in the diffuser of your choice.

    Topical use: Apply one to two drops to desired area. Dilute with dōTERRA Fractionated Coconut Oil to minimize any skin sensitivity.

    Ingredients:

    Lavender Flower, Sweet Marjoram Leaf, Roman Chamomile Flower, Ylang Ylang Flower, Hawaiian Sandalwood essential oils and Vanilla Bean Absolute.LAVENDER

    Aromatic Description:

    Sweet, warm, powdery

    PRIMARY BENEFITS

    • Creates a perfect escape with its calming, renewing fragrance
    • Promotes relaxation and restful sleep
    • Diffuses into a subtle aroma, ideal for aromatic benefits
    • Lessens tension and calms emotions