Friday, June 29, 2018

Why Muscles Are Better Than Coworkers

Muscles don't bring donuts and cake to work.

Muscles don't get angry if you sit on them, (well they do prefer for you to stretch and compress them when sitting too long)

Muscles don't take your property and not return it

Muscles don't make you stay late for meetings.

Muscles don't try to make you compete with others for an advancement

Muscles don't ask for raises

Muscles don't gossip in the office

Muscles don't need pay checks

Muscles don't email and demand quick responses late in the day

Muscles don't make you stay late on Fridays when you have plans

Muscles don't take credit for your work

Muscles don't steal your food from the fridge

Muscles don't try to blame you for work they messed up

Muscles don't eat your lunch in the fridge or the last donut



Wednesday, June 27, 2018

No Sugar Challenge:Hidden Killer Ingredients Take 15 Minutes, 7 Days to make a change!

Whenever I take on a new client, I always suggest taking on one new change a week. It's an easy way to allow your body and your mind to improve without too much stress (which can also add to weight gain). Can you take 15 minutes a day to invest in your health and your future? This blog is designed for you to take it one day at a time. #investinyourhealth Stick with me until the end for options for some replacements of difficult items! 

 #onechangeaweek #nosugarchallenge

What you don't know...

Have you ever wondered where those pesky pounds sneak up on you?

Day 1
How much are your condiments contributing?


Click for your 7 minute #investinyourhealth moment- ketchup, relish, mustard and BBQ sauce 


One way to a solution....click below
Homemade ketchup with fresh tomato, no sugar,  or
Keto Ketchup

Quick Tip: Each time you think about buying something with sugar, put the money in a jar and spend it on an activity you've been wanting to do!


My experience on day one, I really wanted to each junk but I set up a meal prep for 3 days the day before. I ate more than I thought I would and just let that happen since I wasn't eating sugar and even cut back on fruit the first day to keep that craving at bay. I didn't feel drowsy around 2pm like I normally do. 

Still with me? 

Day 2

Hidden Sugars

Having sugar in your diet can keep your body from using protein. Making "healthy" choices...ARE YOU REALLY? It's not REALLY YOU FAULT!!! Knowing what you're eating can help you get the most from your food.

Click here for your 12 minute investment today #investinyourhealth

I had a great day yesterday and woke up feeling great, full of energy! How about you? Idid a ton of research yesterday to keep me on track. I find that reading up on things (even if they're not part of my diet) helps me stay on track! I got more motivated after looking at what a bad diet does to my brain than my body! However, I was still wanting to grab a sugary snack, on and off throughout the day. 


Day 3

Aspartame? Fake sugars? Be careful when using artificial sweeteners! We still are producing more insulin in our bodies when we take in fake sugars. What this causes... it causes our cells to start blocking the high levels of insulin (when the sugar or fake sugars are introduced to our bodies), therefore makes you crave more sugar or fake sugars and then the glucose stays in your bloodstream leading to diabetes. Diabetes is shown as one of the markers for higher chances of alzheimers. (from The Grain Brain). 

Click here for your 11 minute investment today. #investinyourhealth

Healthier options for sweetener will be tomorrow


Today has been phenomenal! I had the best run I've had in months. Full of energy, about to do sprints which I hadn't done in ages (I just felt that I had enough energy which I hadn't for so long). I'm learning that I can cut the condiments without the cravings now and seeing commercials and advertisements isn't setting off my digestive system anymore. My joints didn't feel stiff when I got up this morning. I slept way better than I have in a while. 

Checking in, How are YOU doing? What was new for you? Please share in the comments

Day 4 

Weekends can be tough. Let's prepare before it comes! Stay ahead and have your day planned the night before, write down options for snacks and meals in case you start to get bored or tired of the structure. Try this, What to use instead of fake sugars, Here are healthier options 
Less than 10 minute #investinyourhealth today!

I went out to eat last night, I thought I was going sugar free only to find my shrimp were breaded (breading turns to glucose in the body) instead of a dash of sauce the shrimp at the bottom had way too  much sauce. I felt it right away, I got jittery and my stomach seemed to be so unhappy,  it wasn't a loss, it was a great reinforcer. When I'll out I'll assume everything will be breaded and ask and request all sauces on the side.  It also allowed me to realize that food is better when I make it at home! I woke up a lot.


Day 5 

Sugar is 8x more addictive than cocaine! Have you been able to take the time to notice? Do you agree? Do you think sugar should be taxed to help with controlling our health better?
Click here for your 13 minute #investinyourhealth moment today

I'm feeling fabulous and cannot "weight" for my weigh in! I'm feeling that my rings are a bit looser and my stomach looks flatter, my face looks brighter and less flushing. Also, I'm in the menopause stage of life and have noticed that my hot flashes have cut down to almost half! HUGE WIN!

Day 6

Sugar as a treat? Do you reward yourself or your kids with treats?

Click here for your 15 minutes #investinyourself and let's think about the family while you watch

Homework today.... look up a few recipes for desserts and have the family participate in making one or two of them together! Don't worry about sharing that they are lower in sugar or have healthier sugars in them. Let me know how it goes!



Day 7

How much sugar in our 'healthy' food? Companies promote as healthy, how accurate is their marketing? Teach your kids, the prettier the package, the less healthy the food.

Look at a typical breakfast, lunch and dinner 30 mins video and the hidden sugar.
Click here for todays 30 minute #investinyourhealth BUT won't need to invest in the whole video to get the idea but it is helpful to reinforce how many things we just don't look at as sweets!


How did I do? Well, my rings and my observations were correct! I've lost 4 lbs with the change in #nosugarchallenge !!!! I feel great! My trail runs have been faster and I haven't been huffing and puffing and needing my albuterol. I get exercise induced asthma. My workouts have been easier and best of all, I'm waking up feeling more rested and sleeping through the night better (very few hot flashes as well). Not having the swelling in my body has made such a difference in my feeling sluggish by 2pm (I believe), something has! 


How did it go for you? What were your struggles? How did you overcome them? What was your families response? Reach out if you still need some guidance.....

Here's the BONUS I promised.... Wine.... Cocktails....going out for drinks! 

Click here for some great cocktail options and overall ideas on what you could steer toward! Remember to look at Day 4 for better sweetener options for your cocktails!

Click here for wines to look for! 

Thank you for sticking in out and being open learning and new options! Save or bookmark this link for quick and easy to get to reminders and tips whenever you feel like it! Share with your friends and family so that you can live longer, healthier lives with your loved ones!

In Health and Wellness,
Michelle S Krause LMT
vitalharmonymd@gmail.com
National and MD State Licensed
www.vitalharmony.massageplanet.com
www.schedulicity.com/scheduling/VH2PHG


#nosugarchallenge #migraines #fibromyalgia #personaltraining #craniosacral #onechangeaweek #formyhealth #vitalfitnessholisticwellness

Sunday, June 10, 2018

It's Easy and fun! It's like checking into your ex .... Your massage therapist...How do you know if they're legit?

Try it! It's simple and fun! Is your massage therapist licensed? Do they have any citations?

Anyone can print a certificate to hang on the wall,  is your massage therapists certificate real? 

It's like checking up on your ex. Learn if they have citations against them OR 
click here to see if they are CERTIFIED to practice  you might be surprised! 


Click here for  Nationally Board Certified results

There is a link deeper in the reading for the dirt dug up or reported against Maryland massage therapists or if they are eligible to practice still


As an example...One of my preferred modalities is Craniosacral Therapy. Craniosacral Therapy is a very intricate modality that can give great benefits to a client, if performed incorrectly it can do great damage. It is one of the most lied about modalities. Why? because it is very costly and time consuming to take the extensive training. More often, massage therapists have taken only the free introduction class and claim they are certified (or have taken classes). The introductory class is a half a day with minimal exposure compared to the 4 day course for the Craniosacral I (most of the courses with Upledger are 4 day programs). Craniosacral sessions can often cost more than most modalities due to the therapists costs to take the courses and extensive increased knowledge the therapist brings to the sessions. Check to see if your therapist has the credentials 

Craniosacral therapy is a demanding and intricate modality that has the potential for long lasting and deep impacting effect on a client if performed correctly. To be certified CST at the bare minimum 92-368 classroom hours, minimum $1000-$4000 and extensive exams and supervised hands on sessions are required. So often these day unscrupulous practitioners will advertise or offer modalities with little or no training. Why? It is expensive time consuming and they are looking for a shortcut to a more discerning clientele. 

Here is the  link specifically for  Craniosacral Therapy you can see the specific classes that your therapist is qualified to administer or not. 


Licensing, What does it mean? Why should you care? 


Licensing in Maryland started in 1997,  it's purpose as stated on the massage board page "Board Mission - Duty to Protect the Public-The primary function of the Board is to protect the Maryland healthcare public." On the link, it will state when the therapist received their certification and whether they are registered or licensed. Every two years therapists will submit a payment and proof of required updated education to be overseen by the board to be re-approved. 

It is most common that you will find someone practicing with a license but there are people that try to slip through the cracks and will misrepresent themselves. Why would someone practice without a license?

Certifications vary among states but follow similar to those listed below to be licensed or registered practitioner,  (this is for Maryland)

-Be at least 18 years of age
-Receive a criminal background check
-Be of good moral character
-Receive formal education no less than 600 hours of accredited massage school 
-Licensed is having an Associates Degree
-Registered means no Associates Degree, not qualified to work in the medical field 
-Submit fees for the license 
-Hold a current liability insurance 
-Pass the required state test
-21 credit hours of related classes, cultural diversity class, ethics class and infectious disease class every 2 years
-CPR certification
-Abide by HiPAA regulations for your privacy
-Required to put license number on business cards and publications and display license on premises


Massage school educational requirements 

-Hands on learning (giving and receiving multiple modalities)
-Anatomy
-Physiology
-Myology or kinesiology
-Pathology
-First aid/CPR
-Infectious control
-Research and study of products used in massage, tools, lotions, oils etc and the effects of each and what the products contain


To be National Board Certified, they must also add a research class or do a research paper to maintain their credentials. Keeping up with certifications allows the practitioner to learn and grow in knowledge. it assures you, the client, that your therapist is serious about your health safety and privacy. 




How could getting services from an unlicensed massage therapist affect you? How does it benefit them? 

Without the guarantee of the most minimal of licensing requirements you could literally be putting your body and health at risk (not to mention the possibility of inappropriate behavior with your medical, financial information and sexual inappropriateness). Improper techniques, can injure instead of heal, improper protocols contra indicators missed can create more problems than they solve. Lastly the "therapy" that you have invested in will likely not take care of your issue which is a waste of your resources. This will be due to the "therapist" in-expertise, not the modality. If something detrimental happens, an unlicensed therapist will not be covered under insurance.

If you are seeing a therapist in a spa or franchise setting, often a therapist will list more modalities then they are qualified for, to attract more clientele. If you don't have a last name for a massage therapist there is no way to check license. From a small office it would benefit them by being able to list the modality in a search engine to attract more traffic to their office. 

Click here for Disciplinary Actions  of current or previous therapists   

Is your massage therapist insured? 

AMTA Insurance
https://www.amtamassage.org/findamassage/index.html

ABMP Insurance
https://www.abmp.com/public

Massage Magazine Plus Insurance



How can you take action to keep your community safe? 

Here is a link to report dangerous, illegal or improper practices to keep you, your loved one and community safe! 


Your health and your body are important, massage therapist go through intensive training to assure that your body, privacy and health are respected. When the therapist graduate school and pass the exams it is imperative that they hold a thorough knowledge and understanding of the human body, not just the muscles but hygiene, first aid, kinesiology and HIPAA laws. By not checking the credentials of you therapist you could be putting your health in danger as well as throwing away your hard earned money. Protect yourself and others, use the tools above to be sure that you getting the best for your health and investment. 


In health and wellness,
Michelle S Krause LMT
National Board Certified 
State of Maryland LIC#MO6737

vitalharmonymd@gmail.com

www.vitalharmony.massageplanet.com

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