Acupuncture Happy Hour Friday March 30th, April 13th & April 27th,  4:00pm to 7:30 pm.

Join us for our bi-monthly Acupuncture Happy Hour. It is a great way to relax after a long work week and a great way to prepare for the weekend. Our Acupuncture Happy Hour sessions are also a great introduction to the relaxing, stress reducing benefits of acupuncture. We are happy to invite everyone who takes Qi Gong classes during the week to attend a complimentary AHH session. Suggested donation 15 dollars.

Emei Qigong Workshop for Health and Healing - Saturday, March 31st, 12:00pm to 3:30pm

This event was originally scheduled for March 24th. “Emei’s Wuji Gong is extremely effective for reducing stress and strengthening the immune system. The sequences of movement are designed to build the body’s reservoir of qi, that is, energy, and circulate that energy through the body. As the qi becomes stronger and flows more smoothly, all sorts of problems—physical, emotional, whatever—lighten up and get less severe.”  Celia Tom, Emei Qigong Instructor.
During this Workshop you will learn the Emei Wuji Gong exercise, proper breath and the Emei five organ healing sounds, to balance the body and harmonize the emotions
You will leave with practical tools you can practice at home and empower your health. This class will be taught by Mike Kelly, L.Ac. Mike has been a practitioner of Emei Qigong since 1997 and regularly instructs classes in Emei Qigong and mediation. All are welcome to come and participate. Call or email to register: 914-548-7585, rdwc@ren-dao.com.  Suggested Donation: $25.00

Saving Our Lives Through Healthy Foods an evening with Chef Natasha Bernardez – Saturday March 31st, 5:00pm to 7:00pm. Chef Natasha Bernardez of Clean Plate Culinary will host; Saving Our Lives Through Healthy Foods! Enjoy amazing lectures on current health topics and how to be your best this year. Along with Guest Lecturer Jean Menges you will be enlighten in different areas of food and health including the subject of Body Talks.

There will be mini massages, a cooking demonstration, food tasting and wine, a door prize and the exploration of cuisines from different ethnic cultures and more. Tickets are on sale for $25.00 and need to be purchase in advance. Come and enjoy good eats, good wine and great tips for Good Health in 2012.

Stiletto Grooves Cardio Dance Class Workshop w/ Selena Watkins Miss Black NY 2012 - Friday April 20th, 6:30pm to 8:00pm

Yes! Selena Watkins and her “Stiletto Grooves” dance class is back for a second revue. Bring your heels and step like a star. Cost: 15 Dollars.

The Business of Acting with Rufus Gibson - Saturday April 28th 2:00pm to 3:30pm

Do you have the look? Do you have the talent?  Do you have the drive?  Well, come and learn the nuts and bolts of what it takes to get your foot in the door! Rufus Gibson has been performing professionally for over 20 years. He is a “Working Actor” and very knowledgeable in the “Business of Acting”. He’s proud to be able to share his experience and all he has learned from over two dozen Theatre Productions, Tours, Regional Theatre, Modeling and Print Work, Television and appearances in several blockbuster Films! Workshop will target these Frequently Asked Questions and more:

• Getting started
• Training
• Agents/Managers
• Auditions
• Pictures and résumé’s
• Your type
• Reality check, i.e., expenses!
• Resources
• NY verses LA

Cost, 25 Dollars in advance, 30 Dollars, day of workshop.  Seats will be limited.  Payment via Paypal will be available.

Certain nutrients act as co-enzymes and co-factors in the production of hormones and neurotransmitters needed for proper sleep, to regulate mood and stress levels, regulate energy and to reduce cravings and addictive behavior.

Insomnia

Insomnia is characterized by difficulty falling asleep, easily waking from sleep or inability to stay asleep through the entire night. Insomnia may also be accompanied by excessive dreaming.

2005 statistics reported approximately 30% of Americans had insomnia (almost 100 million people) and one out of three people had experienced some kind of insomnia at some point in their lifetime. (1)

• Women are more likely to suffer from insomnia than men.

• Almost 2 million American children suffer from sleep disorders.

• 40 to 60 percent of Americans over the age of 60 suffer from insomnia.

• 35 percent of people with insomnia also have a history of insomnia in their families.

• 90% of all people who have depression also have insomnia.

• 15% of those with insomnia also suffer from anxiety.

• 27% of sleep disorder sufferer’s also have weight gain issues.

• 85% of all insomniacs have health problems due to their lack of sleep.

• One third of people with insomnia end up taking sleep medication.

Primary insomnia, which includes 50% of all cases, generally has no definable underlying physical or mental causes. Doctors suspect primary insomnia is due to a disturbance in the body’s circadian rhythm, our internal biological clock that governs sleep and other functions. This rhythm is regulated by the release of the neurotransmitter melatonin. Anxiety, stress, and lifestyle related issues are also indicated. Underlying medical or psychological condition (such as pain and depression) are often the cause of secondary insomnia. Studies show that 40 to 60% of people who have insomnia show signs of depression. (2)

Supplements and Drugs Don’t Work By Themselves

Melatonin is produced in the pineal gland from serotonin. Serotonin, our feel good neurotransmitter, is produced from typtophan, an essential amino found in food. Symptoms of low serotonin levels include: fatigue, mild to severe anxiety and depression, low self-esteem, insomnia, frequent waking, odd changes in eating habits, loss of appetite, bulimia, excessive cravings for sweets, and difficulty thinking and concentrating. (3) Melatonin helps regulate the body’s wake-sleep cycle. It causes drowsiness and lower body temperatures associated with falling asleep. Melatonin is a powerful anti-aging, antioxidant and anti-cancer agent. Unlike vitamins, it is soluble in both fats and water and can enter all areas of a cell. It neutralize free-radical damage to mitochondrial DNA, lipids and proteins.

The body converts tryptophan into 5-HTP which is then converted into serotonin. For this conversion to occur the coenzymes vitamin B6, magnesium and vitamin D (produced in the skin from sunlight, cholesterol and healthy fats) are needed. Serotonin production is stimulated by full spectrum sunlight, so exposure to sunlight is important. Serotonin is converted to melatonin in the pineal gland but only in darkness. By natures design, nightfall and darkness signal the productions of melatonin and time to sleep. Vitamin B6 and magnesium are also required for melatonin synthesis. Adequate amounts of vitamin B3, zinc, chromium and a number of other nutrients are also required to insure conversion of trytophan and full utilization of serotonin and melatonin.

A deficiency of key cofactors can greatly reduce production of serotonin and melatonin leading to insomnia. A deficiency of needed cofactors will likewise reduce the effectiveness of many sleep remedies and prescription drugs.

Nutritional deficiencies can also lead to a host of mood disorders as well as a number of metabolic and health issues. These nutrients can be depleted by over-expression of adrenal hormones, increased stress and emotional upset, environmental toxins, excess consumption of caffeine, alcohol, street drugs, nicotine, beta-blocker medications, some anti-depressants, sleeping pills and tranquilizers.

Therefore it is important in insure the diet includes a full spectrum of vitamins, minerals and phytonutrients as well as adequate levels of quality proteins, carbohydrates and fats. Preferable these nutrients should come from whole food sources or whole food supplements. When under increased stress, illness or when taking medication, the diet should be adjusted to increase those nutrients that may become depleted.

Nutrition is generally overlooked when treating insomnia and related mood and stress issues. This area should be addressed when prescribing sleep medications or taking natural / herbal supplements. Nutrition is a factor to consider when medication and supplements are not providing desired results,

Note: Sleep disorders that last more than a few weeks or constantly re-occur should be evaluated by your health care provider. When taking prescription or OTC medications, inform your health care provider if you decide to take natural or herbal supplement.

Other Factors

The production cycle of serotonin and melatonin requires energy derived from adequate levels of glucose in the cells. Hypoglycemia and insulin resistance can starve cells of need energy, impeding the production of these sleep related hormones. Lastly, if the gut, liver and pancreas are not functioning optionally, assimilation of key nutrition’s will be impaired also impairing sleep.

Research shows that melatonin supplements can benefit people who have trouble falling asleep, who work night shifts or suffer from jet lag. It is less effective for those who wake during the night after falling asleep. (4)

Montmorency Cherries have been getting a lot of press lately as this variety contain a high level of naturally occurring melatonin. Tart cherry concentrate, contain ten times more melatonin than the fruit. When taken before bed time it has been shown to decrease the time it takes to fall asleep. The added benefit of taking the concentrate (vs. melatonin supplements) is its high ORAC rating and high antioxidant value (which is higher than blueberries). Sweet cherries have negligible levels of melatonin and lower ORAC rating. The sweet varieties are not effective for improving sleep.

(2) Insomnia

(3) How to Know You Don’t Have Enough Serotonin

(4) Melatonin for Treatment of Sleep Disorders

3/16 -  Stiletto Grooves Cardio Dance Class Workshop - Friday, 6:30pm to 8:00pm

3/24 – Emei Qi Gong Workshop - To Reduce Stress and Improve Health - Saturday, 12:00pm to 4:00pm

Stiletto Grooves Cardio Dance Class Workshop - March 16^th, 6:30pm

Selena Watkins, Miss Black New York USA 2012, will teach a choreography-based dance class for every type of woman who wants to enjoy femininity. This sultry dance class also serves as a cardio program because it raises the heart rate and keeps you moving. It is also a confidence-boosting workshop because it encourages you to release your inhibitions and enjoy moving to music and freely move your body.

The focus of the class is to learn how to move better in heels although it is not a requirement to wear heels. This workshop will only be offered once a month and there will be giveaways and raffles in addition to a fun and sexy dance class.

Selena Watkins was born in Texas and raised in Yonkers. She is a physical trainer and dance instructor. She will be competing for Miss Black USA later this year.

Call or email to register: 914-548-7585, rdwc@ren-dao.com.  Cost: $15.00

Emei Qigong Workshop – To Reduce Stress and Improve Health – March 24^th 12:00pm

“Emei’s Wuji Gong is extremely effective for reducing stress and strengthening the immune system. The sequences of movement are designed to build the body’s reservoir of qi, that is, energy, and circulate that energy through the body. As the qi becomes stronger and flows more smoothly, all sorts of problems—physical, emotional, whatever—lighten up and get less severe.”  Celia Tom, Emei Qigong Instructor.

During this Workshop you will learn the Emei Wuji Gong exercise, proper breath and the Emei five organ healing sounds, to balance the body and harmonize the emotions

You will leave with practical tools you can partice at home and empower your health.

All are welcome to come and participate. Call or email to register: 914-548-7585, rdwc@ren-dao.com.  Suggested Donation: $25.00

Chocolate is derived from cacao (ka-cow) beans. Cacao beans are the seeds contained in the fruit of the cacao tree.

Cacao beans contain an amazing array of phytonutrients, minerals and hundred of bio-active compounds. The primary benefits come from the high density of antioxidant flavonoids. Cacao (and dark chocolate) has the highest antioxidant activity per gram of all foods (based on USDA ORAC data ). The antioxidant activity combined with its other active compounds account for cacao and dark chocolate’s well documented health benefits including:

• High antioxidant activity, countering free radical, inflammatory activity.
• Increases cardio-vascular protection and health.
• Normalizes blood pressure. Protects blood vessels from vascular inflammatory damage and plaque formation.
• Lowers and regulates LDL cholesterol.
• Elevates serotonin and endorphins levels, the body’s natural anti-depressant and happiness, pleasure hormones.
• Inhibits cancer related inflammatory activity and cell division.
• Reduces stress, boost ones mood and reduce fatigue.
• Benefits longevity and enhance long term sense of health and wellness.

Published studies vary on a recommended daily serving of dark chocolate to provide these health benefits. A ½ to 1.5 tablespoon serving (6.5 to 14 grams) daily of quality dark chocolate or a standard sized bar (approx 45 grams) a week should be sufficient. Cocoa powder or cocoa nibs can also be used to gain similar benefits.

Cacao beans contain 50% fat (60% saturated and 40% monounsaturated). The monounsaturated fat in chocolate have beneficial cardiovascular effects and the saturated fats have been shown not to raise cholesterol levels and can reduce platelet activity. This fat is separated from the bean solids and is know as cocoa butter.

Fats are added to chocolate to provide a creamy, melt in your month, texture. Depending on the chocolate recipe, cocoa butter or other fats are used

Processing also greatly affect the antioxidant availability. Excess heat or processing (like adding alkaline agents used to make Dutch Chocolate) can reduce the antioxidant levels 50% and greater. It is reported that unprocessed organic cacao can have three times the antioxidant content of normally processed cacao beans.

• Dark chocolate, contain a minimum of 35% cocoa solids.
• Semi-sweet chocolate will contain between 40% to 62%.
• Bittersweet will contain between 60% to 85%.
• Pure or unsweetened chocolate is too bitter to eat plain and is best used for baking.
• White chocolate contains no cocoa solids, and is not a true chocolate.

When purchasing chocolate, always check the label and read the ingredient list. Choose a chocolate with the highest percentage of cocoa solids and minimal processing that suits your taste. A healthy ethical choice will be to choose Fair Trade, raw organic products.

Cacao / Cocoa / Chocolate

Cacao – The seed (bean or nut) from the Theobroma Cacao or Cacao tree.

Cocoa – Cacao that has been processed by a manufacture or chocolate maker. The primary ingredient found in chocolate. It will appear on an ingredient label as cocoa powder, cocoa solids or cocoa liqueur.

Chocolate - Refers to the end product, which normally will include cocoa, sugar, fat and other ingredients.

• 1/2 cup raw cocoa powder or ground cocoa nibs.
• 1/2 cup raw cocoa butter (or coconut butter).
• 2 to 4 tbsp natural sweeteners (agave syrup, raw honey, raw date syrup) to taste.

Melt first two ingredients in a bath of warm to hot water and stir until smooth. Add sweetener to taste. Pour onto a cookie sheet or cake pan. Place in freezer for 30 minutes or until hard. Break off a piece and eat!

You can experiment by adding a teaspoon of vanilla, orange or mint extract. Replace the sweetener with sweet fruit like date, raisins etc. You can also replace some of the cocoa butter with your favorite nut butter. To make a milder tasting chocolate, you can replace some of the cocoa powder with raw carob powder.

Have fun and enjoy.

The above diagram comes from the Thechocolatelife.com website. Their essay “The Art of Chocolate. From the Finest Cocoa to Exquisite Chocolate” makes interesting reading.

The Art of Chocolate. From the Finest Cocoa to Exquisite Chocolate. Part 4.

Part 5

Part 6

Part 7