May is National Salad Month. The days are getting warmer and sometimes a salad is the perfect way to end the day. Here are some of delicious salad ideas.
Artichoke, Edamame and Asparagus Salad – Antioxidant-rich artichoke and asparagus combined with protein and fiber filled edamame with a simple citrus dressing like lemon, garlic, olive oil, salt and pepper delivers a powerhouse of taste and nutrients.
Mediterranean Salad - A Mediterranean diet is loaded with fiber, lean protein, good fats, vitamins and antioxidants and so is this salad. Hearts of romaine, chickpeas, yellow bell pepper, cucumber, red onion, cherry or grape tomatoes, kalamata olives, feta cheese and a dressing with lemon juice, olive oil, garlic, honey, salt and pepper.
Roasted Sweet Potato Salad - The fiber-filled protein in sweet potatoes give you half of your daily servings in this tasty vegetarian salad. Toss roasted sweet potatoes and red peppers over a bed of peppery arugula, top with white wine vinegar, olive oil, salt and pepper for enhanced flavor.
Salads are so easy to prepare and have a basic structure you can mix to your taste preference. Start with a base of greens, add vegetables for crunch and taste, a fruit for sweetness, and a protein which can be lean meats, fish or beans. Low-fat cheeses, nuts and seeds also make great additions. The possibilities really are endless.
Sure, it feels great to pop in and see a massage therapist every now and then. It’s a great way to pamper yourself and relieve stress during a particularly crazy time. Self-compassion and the idea of splurging on yourself for once, otherwise known as “Treat Yo-Self,” means that it’s actually really great for you to spend a little time on self-care.
However, have you considered regular, monthly massage appointments? Besides having one day set aside each month, to treat yourself with a relaxing spa session, you will actually start to see some physiological effects of regular massages as well.
Here are a few short-term, and long-term ways you may start to notice your monthly self-care trip is benefiting your health.
After Three Months of Routine Visits to Your Massage Therapist:
Lowered Anxiety and Stress Levels: Even after your first massage, you will start to notice that you feel more relaxed, which can be a major plus if you suffer from stress and anxiety. When our bodies experience stress, we tend to tense up our muscles, which leaves our bodies feeling fatigued and sore.
Just one massage helps loosen up these muscles, increase blood flow, and lower stress and anxiety. Breast cancer patients have even reported feeling less depressed and less angry when they incorporated regular massage into their schedule.
Reduced Chronic Back Pain: If you are suffering from the debilitating problems associated with chronic back pain, you know how much it can cut into your daily routine and leave you feeling frustrated, in addition to the pain you’re already experiencing.
A study found that after 10 weeks of regular massage, people experiencing chronic back pain felt less discomfort, and even needed fewer painkillers to manage their symptoms. Cut down on the number of trips to your medicine cabinet with regular trips to see your massage therapist.
Help with Insomnia: Massages increase your serotonin levels, which aides in your ability to fall asleep, and stay asleep. You may find yourself relying on sleeping pills to get some shuteye, which nobody wants to have to take.
Unlike other sleep aids which can be harmful or addictive, you’ll experience no negative side effects from a massage, and you’ll find yourself able to fall asleep a little easier - especially after an evening massage.
After Six Months of Monthly Massage, You’ll Feel:
For Patients with Diabetes: If you have Type 1 or Type 2 diabetes, regular massage could impact your blood glucose levels. Especially when massages happen at the injection or site of absorption for insulin, there have been marked improvements observed in lowered blood glucose levels.
Additionally, regular, increased blood flow as a result of your monthly massages can help with neuropathy symptoms that accompany diabetes, such as nerve pain. Make regular visits to your massage therapist to see improvements in your blood sugar levels, and feel like you’re getting seriously pampered, all at the same time.
Reduced Fibromyalgia Symptoms: Even after your first massage, if you experience the pain of fibromyalgia, you will notice decreased pain, but with regular massage, you will start to notice the following benefits as well:
There was also an uptick in confidence as well. If your child is particularly squirmy, regular massage may help them pay attention to what they need to be doing in the classroom, and at home.
What You’ll Feel After Twelve Months of Regular Monthly Massage:
Continued Improvements for Patients with Diabetes: After 12 months, regular massages, especially at the insulin injection or absorption site, can help Type 2 patients not only see lowered blood glucose levels as seen after six months of massages, but actually close to normal blood glucose levels. Additionally, you may also notice a reduction in the amount of inflammation you are experiencing as well.
Lowered Blood Pressure: A high blood pressure can leave you at risk for stroke and other major health complications, but it’s actually been proven that the relaxation or regular massage lowers your blood pressure. You can help keep your blood pressure in check, all while enjoying the rejuvenating benefits of massage, with regular sessions with a skilled massage therapist.
Additional Health Benefits: Other ways that regular massage can help improve your overall health? With improved blood flow comes improved immunity, making you less likely to pick up to cold that might be floating around your office, or at your kids’ school.
Are you training for a race, or spending a lot of time at the gym or in a pilates class? After an extended period of regular massages, you may also begin to notice an increased range of motion.
Because you are repeatedly reminding your muscles to relax and repeatedly releasing tension, you may find yourself feeling a little bendier in your yoga classes. Tense muscles make it much harder to find your full range of motion, and happy, relaxed muscles support an increased range of motion.
It’s not just one day a month to splurge on sixty to ninety minutes of pampering. Regular, monthly massages will leave you feeling healthier and happier, and truly make a difference in your overall well-being.