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Archive for the ‘Health and Wellness’ Category

Bundle Up! Image via Wikipedia

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

I speak to clients all the time about neck and shoulder pain. I’ve posted many different tips on self massage and workplace tools to help keep you from getting sore and painful neck and shoulders. In the depths of the Chicago winter, I also tell people to keep their necks and heads covered and warm.

When we are too cold, we tend to hunch our shoulders up and this can create tension in the upper back and base of the neck.So wrap an extra scarf around your beck if you need to. Keep your zippers zipped all the way up and add an extra hat or hoodie to keep cold drafts off your neck. Want more tips, read on below.

Read how to bundle up for winter from Ehow here.

Here’s a fun article from Ecofriendly.com on making your own Knit Scarf. Click here for all the woolly details.

Read Chinese medicine tips on keeping your neck and waist warm in winter and why. For the full article at the Examiner, click here.

Read create tips n staying warm int he winter here from Outtakes.com.

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Recently I went to the dermatologist for my annual skin checkup. I am fair-skinned and in the past I’ve had to have pieces of skin removed because it looked suspicious for skin cancer. Having skin removed is not fun but getting malignant melanoma is even less fun.  So, I go every year and get a check up to make sure I am not growing anything cancerous on my skin.

As a massage therapists I also have to be alert to skin cancer because I see my client’s backs, backs of legs and arms more frequently than the dermatologist. And my hair dresser sees my scalp more often as well.

While I was in my check up, the doc looked through my hair to see my scalp. She told me to tell my hairdresser to look at my scalp during each hair cut as well. Now, many people wouldn’t think of asking their massage therapist or hair dresser for a skin cancer checkup. And by law, we are not allowed to diagnose or tell you have skin cancer. but we are supposed to tell you if we see anything unusual or that looks like it MIGHT be cancerous. At this point we can tell you that we see something out of the ordinary and then refer you to your dermatologist. Hair dressers as well can’t diagnose skin cancer. but they do see more of your scalp than you do!

So next time you get your hair cut, make sure you tell your hair dresser/barber to “check under the hood” as in check out your scalp and pay attention to any unusual moles, freckles or discolorations of the skin. Especially note if the moles, freckle or skin discoloration changes size, appears to be growing or changes in any way.

ABCD Rule-How to Check for signs of potential melanoma from the American Melanoma Association:
Be alert for a sudden or continuous change in the appearance of a mole is a sign that you should see your doctor. The ABCD rule can help you remember the symptoms of melanoma:

A for Asymmetry
One half is different than the other half.

B for Border Irregularity
The edges are notched, uneven, or blurred.

C for Color
The color is uneven. Shades of brown, tan,
and black are present.

D for Diameter
Diameter is greater than 6 millimeters.

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Recently a client told me about the bodybugg and how using it allowed her to lose 20 pounds.  Check out the Bodybugg system here.

The bodybugg system includes a strap on wearable electronic device that looks like a watch along with a web-based computer program. The new bodybuggSP™ system, also gives you real-time access to your daily activity through your smartphone* (Android™ and iPhone).

Here are some of the features the bodybugg system includes:

• Sensors to track calories burned
• Manages calories consumed via a web-based program
• A built-in pedometer to track your steps
• Phone coaching session
• The system is both PC and Mac compatible
• The wearable device runs on a rechargeable battery

The bodybugg system makes it easy to manage the calories you consume and burn so that you can stay in control of your weight. The new bodybuggSP™ system, let’s you see your results in real-time from your smartphone*(Android™ and iPhone).

How Does the bodybugg work?

  • Motion: The armband contains an accelerometer that measures motion from multiple perspectives.
  • Steps: The accelerometer counts steps by measuring the distinct patterns created by running or walking.
  • Galvanic skin response: When you sweat, your skin becomes more electrically conductive. This measurement helps the device understand how active you are.
  • Skin temperature: There’s an electronic thermometer inside your armband that monitors how hot you are.
  • Heat flux: When you move, your muscles produce heat. Your armband measures the heat that’s flowing from your body into the environment.

Buy the bodybugg from 24Hour Fitness here. Prices are about $150 and up.

For a great review of the bodybugg from dietspotlight click here.

For a very thorough, well written and fairly even-handed review of the bodybugg from Fitlife SF, click here.

One Voice of Mom blogger writes her own review of the bodybugg here.

Finally, LogicalLoss blog has a very detailed review complete with screen shots here.

Based on what I read from the reviews, the bodybugg is a good system for those that are sedentary and want to learn how to count their caloric output and food intake. However, the bodybugg system seems to lack detaileld tracking of food intake and the online system may be cumbersome for some to use.

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Mack and I in Blizard

Image by 12story via Flickr

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Stuck indoors due to the Chicago Blizzard? For some it’s a welcome day off from work or school. For others it’s an unplanned snow shoveling marathon.  Here a re a few tips to help you get through the snowy blustery day today!

Tips on shoveling snow without hurting your back here.

The one tip I want to stress is to pace yourself so you don’t overdo it. Shoveling  snow is not like going to the gym where you can stop between reps and end after 3 sets! But you can shovel for about 30-40 minutes (or less if need be) and then take a break. The snow will still be there when you get rested up!

Stay hydrated–shoveling is a  strenuous exercise. You wouldn’t run a 5 hour race without water. Shoveling snow is more grueling and uses more of your full body muscles. Keep your body well fueled and drink plenty of water. Don’t drink a lot of  coffee though–it can dehydrate you!

Keeping Kids Entertained

Keeping your kids entertained when off of school is a challenge. Let them go outside, well bundled and make snow people, snow angles and build snow forts!

Making Money Shoveling Snow

Or if your children are teenagers and healthy, let them shovel your neighbors walks  and driveways and make a few bucks! Here’s how. I know I’d pay a neighbor teen to shovel for me today!

Emergency Preparedness Plans

Keep your cell phones and computers charged in case you lose power. And if you have afire place, make sure you have dry wood ready to burn in case you lose heat. Keep flashlights, matches and warm clothes, gloves, and jackets close at hand. For a great list of tips for blizzard preparation click here. And here’s how to make a blizzard survivial kit.

Blizzards Are a  Great Time to Be Neighborly

It’s a bit late for pre-blizzard preparations, but for those that are well prepared, it’s a great time to check on elderly or inform neighbors, single moms and anyone that may have a harder time dealing with snow conditions. One of the nice things about living in the city is the spirit of neighborliness that some people bring to the storm. For many years I’ve been blessed with kind and strong neighbors that can lend a hand to help push a stuck car out of the snow, or help shovel or clear a path for our cars to drive out of our spaces.

People with heart conditions can have a harder time shoveling snow or dealing with hazardous conditions. Doctors advise us to help our elderly and infirm neighbors–it may save a few lives! And in blizzard conditions, emergency vehicles may have a harder time reaching injured people or those with heart attacks.  This afternoon, I will be shoveling my back ally for my own car as well and for my neighbors

How about you, what are your plans for the snow day?

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Getting fit and staying fit when you have a busy schedule is tough.  I sympathize with all my overworked clients, friends and relatives and loyal readers as I work full-time and go to graduate school. But all the evidence points to the importance of regular exercise to help our moods, our minds and our bodies stay healthy and work well. I reviewed some of the articles on the internet about fitting exercise into busy schedules and am providing some of the best below. And, as a way to practice, read the articles as you stand at your computer. For the adventurous, do “squats” as you read. (Sit down, stand up sit down, stand up)

Articles on fitness:

• Staying Fit During Back-To-School Madness from About. Com

• Great tips for those over 40 contemplating starting an exercise program from Berkely Wellness here.

• Check out Technology fitness aid for those that are glued to their computer in Getting Fit the WebWorker Way here.

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Future Warrior Dasher

Bored with running marathons, going to the gym, and other routine fitness activities? Why not train to be a warrior? There are two Warrior Dash races being held in the Chicago area this year: one in  Channahon, Illinois and one in Twin Lakes, Wisconsin.

What is a Warrior Dash? Kind of like a cross between an Ironman and boot camp. From the website, the description is this A mud-crawling, fire-leaping, extreme run from hell (really gets you interested with that marketing pitch, right?). This fierce running series is held on the most challenging terrain across the globe. Warriors conquer extreme obstacles, test their limits and celebrate with ass-kick music, beer and warrior helmets.

I assume the 300 warrior spray painted abs are optional. Giving out beer to extreme athletes after a race is odd to me considering that alcohol is so dehydrating. But hey, for those that imbibe after working out: FREE BEER. And can’t beat those snappy horned warrior helmets-race in ’em if you want. It’s allowed!

Note: I signed up myself for the September Warrior Dash in the Wisconsin! I will let you know how it goes. (And hopefully will be able to share some great pics too!)

Watch videos of previous Warrior Dashes here.

There are Warrior Dashes coming this summer in two locations in the Chicagoland area: Upper Midwest in WI and Midwest in IL

Upper Midwest September 17 & 18. For more info click, here.

Start Location: 2305 Lance Drive
Twin Lakes, WI 53181

Upper Midwest Price: Valid until 11:59pm* on Sunday, Aug. 21, 2011: Saturday: $60 Sunday: $50

Midwest Location June 18 &19. For more info click here.

Dollinger Farms
7502 East Hansel Rd.
Channahon, IL 60410

Midwest Course Price: Valid until 11:59pm* on Sunday, May 22, 2011: Saturday: $65 Sunday: $55

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Sand Flea Bites
Sand Flea bites. Image by jebb via Flickr

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

On our recent trip to St Johns, one of the Virgin Islands named after nuns by Columbus-check), we expected to relax, get some sunshine, snorkel and hike. And we did all that. We also found ourselves in an uncomfortable relationship with some creatures we’d not yet experienced prior to our trip. At night in our bed, on the beach and in our little rustic cabana, we fast became food for Noseeums.

Noseeums are annoying tiny black bugs  that are so small you often don’t see them (hence the name). They are also referred to as sand flies, vampire bugs and .  We are used to mosquitos and those bugs can be very painful and annoying as well. But unlike mosquitos that tend to bite in solo, noseeums seem to attack in groups. So bites may be 5-7 in a row perpetuated by a “gang” of marauding noseeums, young insects out on the town and up to no good (from our perspective). Unfortunately, the St. John police department did not put out an APB on our behalf. But the noseeums were in all their glory. By the end of the trip, we’d learned that lemon eucalyptus helped to ward off the bugs at night and is less toxic than DEET. A fellow traveler also told us that baby oil applied liberally all over our bodies also helps keep the noseeums from landing and biting as well. (But baby oil and suntan lotion don’t mix so this was only helpful at night!) Each morning we’d have to scrub off the baby oil, then lather on the sunscreen and  lemon eucalyptus before heading out the beach. After we got out of the water, we did apply some DEET, especially as the afternoon sun began to set. But any time we stood a few minutes anywhere on the beach, near the beach, or even when we were walking away from the beach, the little blood suckers let us know it was their island and we were only their to be their next Happy Meal.

St John‘s history is a bloody sad tale of slaves from Africa being bought from warring African tribes that sold their conquered enemies into slavery to the Dutch and Danish settlers of St. John and St. Thomas. The settlers then transported the unlucky people to St. John. Many slaves perished due to the tough living conditions of the island (No DEET back then!) and rough treatment by slave owners. My boyfriend and I wondered if the noseeum infestation was actually caused by the spirits of dead slaves getting their revenge. Locals said the noseeum infestation was more likely caused by recent heavy rains and cooler weather.

“The Skinny on Noseeums” a great post from a Undercurrent.org a webzine about serious divers. I’m not a diver, but the article’s noseeum advice was rather sage so I thought I’d pass along the link. Click here to read what Undercurrent.org authors have to say about the possible diseases carried by and ways to diagnosis illness from noseeum bites.

Yet more noseeum info here.

To read about the potential dangers of DEET click here.

For an article called, “Whats more dangers DEET or insects?” click here.

And for our next warm weather trip, we’ll be taking calamine lotion, DEET, Lemon Eucalyptus oil and lots and lots of Solarcaine with Aloe!

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

The Chicago segment of the Adventure Travel Expo will be held next weekend, Jan 29-30, 2011.
I went last year and it was well worth it!  It looks like they added more events this year. Some of my clients have talked about going to Costa Rica for vacation this spring and going zip lining. Trying out zip lining in the safety of the Travel Expo would be a great way to get your kids or yourself over the initial jitters of zip lining. (The pic above shows the zip lining, however the website does not list it as an attraction.  This years Adventure travel Expo also has scuba diving lessons (In a big swimming tank on the show floor. Gear provided but bring swimwear.) For kids there are camel rides and a petting zoo. And for adults a Wines of the World, wine tasting area. Click here for details about the hands on  Adventure activities.

The thing I enjoyed most about last years show was the opportunity to talk to reps from different states and countries about their regions. I found out that Kentucky has fantastic lakes and hiking and ended up going to visit last fall.  And I found out that visiting the lakes of Kentucky is pretty much like a tropical vacation for a lot less hassle and a much lower price!

Rick Steeves

This year, Rick Steeves, of PBS’ Rick Steeves Europe will be giving presentations on both Saturday and Sunday. Rick Steeves’ will present Europe Through the Back Door and Travel as a Political Act. Rick is known for his Rick Steeves’ European Guidebooks as well. Also,  Amanda Pressner, Travel Journalist and Co-Author of The Lost Girls, along with Patty Hodapp, Deputy Editor, LostGirlsWorld.com will be presenting, Get Lost! How to escape the cubicle and take the trip of a lifetime.

There are also presentations on budget travel, travel photography tips, info on traveling to Costa Rica, Cozumel, Australia and New Zealand, Barbados, Panama and the Arctic. Click here for info on presentations.

There are sure to be  a number of exhibitors from all over the world, Thailand, Greece, Italy, Africa, Mexico, as well as reps from states in the U.S. If you are tired of sitting around freezing and waiting for Spring, take a few hours and head out to Rosemont’s Donald E. Stephens Convention Center next weekend and see where you can go next!

Show Location

Donald E. Stephens Convention Center
5555 N. River Road
Rosemont, IL

Show Dates & Times

Saturday, January 29, 2011
Sunday, January 30, 2011
Public Show Hours:
Saturday, January 29: 10:00am-5:00pm
Sunday, January 30: 11:00am-4:00pm

Tickets/Admission Fee

Adults $15 per day. Children under 16 years of age are free. All children must be accompanied by a parent or guardian. To attend the public conference sessions you must be registered for the expo. No exceptions.

Buy tickets online here.

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Illustration of the pain pathway in René Desca...
Descartes’ pain pathway. Image via Wikipedia

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

A neuroscience-minded friend shared an interesting post (Mind-body: How mental, physical pain are linked) with me about the mind-body connection between physical pain and emotional pain. According to the post author, Dr. Raison,  associate professor of psychiatry and behavioral sciences at Emory University, and CNNHealth’s Mental Health expert, people experience both types of pain within the same region of the brain, the anterior cingulated cortex, or ACC. People subjected to short bursts of electrical shock (physical pain) had the same ACC region of their brain light up during pain that those that experienced a simulated emotional snub did. Researchers also found that medicating people with pain reliever, like Tylenol, helped them become more resistant to emotional pain. Not to tell everyone to start taking pain medication to deal with emotional pain. But this is an exciting area of research and I look forward to more posts from Dr. Charles Raison and CNN Health!

A few other ways to help reduce pain:

• Medication and relaxation techniques. Since the mind-body connection is so strong, relaxing your mind can also help reduce your reaction to hurt and pain

• Visiting a counselor or psychologist to learn new ways to cope with pain and also ways to heal from past hurts and emotional traumas

• Massage therapy an help reduce pain caused by tense or injured muscles. It can also help relax you and reduce your body’s reaction to stress.

• Accupuncture has been found to help relieve some types of pain and also to calm the nervous system

• Taking a break from TV news, loud music, and spending some time in quiet, relaxing spaces can help calm your nervous system as well

Learn more about the Pain Pathway from Discovery Health here.

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Tai Chi can be done at Any Age. Image by Wikipdia.

One of my most popular posts is about Tai Chi and the Wii Fit. As far as I know, there are still no Tai Chi modules for the Wii Fit. I also wrote a post about schools offering Tai Chi in Chicago. But I missed one.  I was recently contacted by a Tai Chi school is in Chinatown, Calm Chicago. to let me know about their classes and school. For my Chicago-based readers,  thought I’d give you more info about this school so those of you that don’t yet have a teacher or place to study Tai Chi could check them out. (And I don’t get any freebies or advertising revenue to tell you about it. Just passing on the info!)



The Calm Chicago center offers three types of classes: yang 24 short form, 18-form qigong and yi jin jig.  They also offer classes in meditation, sitting, standing, walking. They also have a Facebook page and wordpress blog. Find out how to get to the school here.

What does Calm Chicago Offer?

From the Calm Chicago website: Teaching and practice at Calm Chicago focuses on the simple and practical. We offer stress reduction and whole body health via taiji, meditation and qigong. Our teaching leans on a traditional pattern, passed from generation to generation, teacher to student. We emphasize learning by direct experience not from reading in a book or analyzing with the mind. Our classes allow you to : Restore the unity of your mind and body. Enter the natural peace and quiet of your own mind. Balance, strengthen and relax your whole body. Get healthy and stay healthy. Dump stress. Think more clearly. Respond more calmly. Leave feeling refreshed, invigorated and calm. We offer group classes, private lessons and corporate stress reduction programs.  Steady programs of stress reduction utilizing taiji, qigong and meditation, helps keep employees happier and healthier.

Find out more about the Calm Chicago teacher, Hillary here.

Cost of the classes is $20 a class for drop-ins and $100 a month for a once a week class. (Note: There is a one time membership fee of $50 to cover liability insurance. It looks like its cheaper to drop in after that though unless you have 5 days a month to attend! More tuition info here.

Beginner classes are offered on these days and times: Saturday 3:30-4:45pm and Sunday 10-11:15 a.m. Beginner classes offer a gentle introduction to 18-form qigong, Yang 24 form taiji and meditation.

Advanced classes are offered on Sundays from 11:30am -1pm.

Calm Chicago Blog

Read about the upcoming (4-30-11) World Tai Chi Day in the their blog here.

For a great explanation of what Tai Chi Is (from the what it’s not perspective!) click here.

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