Chapter 12 - Yoga
& Tai Chi
12 of 23 Yoga is one of my favorites.
Yoga is not necessarily a religious practice. Don't have to be
flexible. Can do yoga from many different fitness levels. Tai Chi -
moving meditation. Used to prevent falls, lower blood pressure, manage
stress.
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Chapter 13 -
Traditional Chinese Medicine
13 of 23 A complete system unto
itself. Concerned with balance of Chi or Life Force. Under stress, chi
is out of balance. Treatments: medical herbs, massage, diet, and
acupuncture. Research shows it helps with sleep disorders, depression,
pain.
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Chapter 14 - Nutrition
14 of 23 Food can lessen
inflammation
in body from stress. Ritual of coming together to make a meal lessens
stress. Don't have to be very strict about diet. Limit intake of
saturated fat: red meat and dairy. Increase fish, vegetables, soy.
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Chapter 15 - Steam
Cooking with Chef Phil Anderson
15 of 23 Steaming keeps minerals and
nutrients intact in the food. Marinade of ginger, garlic, orange, white
wine, and green onions. Omega-3s from salmon. Steaming protects
delicate texture of salmon. A stress-free way of cooking.
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Chapter 16 - Vitamins & Supplements
16 of 23 For relaxation: chamomile
tea or passionflower. Tonics: ginseng, rhodiola, or cordiceps.
"Natural" not necessarily safe. For women: multi-vitamin, calcium, and
fish oil. Men - Vitamin D, (not too much Vitamin A), mixed carotenes.
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Chapter 17 - Massage
17 of 23 Used to think massage
therapy was an indulgence, but it is not. Since the time of
Hippocrates, useful adjunct to medical care. Effective way to manage
stress. Resarch shows - lowers blood pressure and relieves anxiety.
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Chapter 18 - Renewal
Time
18 of 23 Rest vs.Sleep. Need to
create space in our week to rest. Other people think Americans get
sick, because they refuse to stop. Depletion can lead to illness. Idea
of Sabbath: 24 hours with no work. Set up rest time to rejuvenate.
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Chapter 19 -
Counseling, Hypnosis & Guided Imagery
19 of 23 (Power Tools III) Counselor
holds up mirror, doesn't judge us. Counselor is partner with tools like
Cognitive Behavioral Therapy (CBT). Clinical Hypnosis for relaxation
and healing. Guided imagery uses imagination to relieve tension.
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Chapter 20 - Stress
Relief: Summing Up with Dr Russ Greenfield
20 of 23 Starts with: I give myself
permission to take better care of myself. Reams of research data show
effects of stress on emotional and physical well-being. By using these
techniques, we can rely more on ourselves, less on healthcare system.
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Chapter 21 - Yoga
Exercise with Brooks Holland
21 of 23 Beginning yoga exercise with
several poses demonstrated and narrated by Brooks. Beginning in Table
Pose, exhale back to Downward Facing Dog Pose... Arms spread for
Warrior Two Pose. Feel pulse of breath through body. End with Sivasana
Pose.
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Chapter 22 - Tai Chi
Exercise with Wenhui Li
22 of 23 Introductory moves and full
sequence demonstration. Warm-up movements. Withdraw and push. Cloudy
hands movement back and forth, left to right. Petting Horse movement on
left and right. Full sequence with music.
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Chapter 23 -
Mindfulness Meditation with Dr.
Joe Parisi
23 of 23 Meditation has roots in all
cultures. An introduction to mindfulness meditation. Become aware of
body, different sensations; invite it to get rid of tension. Settle
into the present moment. Using the breath as a place to rest your mind.
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