The Power of Vitamin D!

Many Sun kissed Californians may think that they are getting enough Vitamin D by virtue of bikini time but the truth is most people are vitamin D deficient.

Image result for San Diego beach

95% of the population is vitamin D deficient!  Many common misconceptions prevent most people from getting the optimal amount of Vitamin D in their system.

A few facts:

-People with genetically darker skin must spend MORE time in the sun in order to produce the same amount as a lighter skinned person.
-Vitamin D deficiency has been linked to cancer, cardiovascular disease, bone loss, autoimmune disease and asthma.

Taking some vitamin D supplements taken topically or orally can help prevent all the above ailments.
Here are a few great sources for vitamin D:
*Fish Oils
*Cheese
*Beef Liver
*Egg Yolks
*Topical Vitamin D
*Vitamin D supplements

Even a weekly dose of topical vitamin D can increase your overall vitamin D levels significantly!

Add Vitamin D to your health regiment, especially if you practice a vegan diet!

Advertisements

Meeting your resolutions head on!

With the year quickly ending and 2016 around the corner it is time to take the year in review and start thinking about future goals.  One goal that is always almost at the top of the list is a healthier diet and a more toned Physique.  Here are a few New Years’ tips to help you reach your goals!

  1. Grab a partner!  Getting a partner to help keep you motivated and accountable can be one of the best tools to keep you on track.  Even if your partner is at different fitness level or has a different goal set, they can help make exercising more enjoyable and thus making you more likely to keep up your routine.  Also a little food for thought: Strong & long-standing interpersonal relationships (friendship) have a significant effect on the longevity and life of an individual; friendship = long-life & health!IMG_7340
  2. Get away from screens! No really, Step Away!  Besides making the body sedentary while being bad for the eye & posture, screens (smart phones, tablets and television) can prevent you from organic conversation, developing friendships and can easily become the crutch of procrastination.
  3. Take a walk!  Got 15 minutes? Take a brisk walk around the block (and grab the kids too), even 15 minutes can increase serotonin levels, vitamin D levels and increase circulation.
  4. Keep snacks in your car or at your desk.  More often than not, overeating is from not keeping consistent blood sugar level throughout the day.  A bag of nuts and dried fruits is a great snack food to keep at your desk, (walnuts and cranberries are great as brain food).  Tip: Low sugar and high protein keeps away hunger pains and prevent blood sugar spikes.
  5. Relax!  It is important to purposely take some time to relax, focus on self and breathe.  Massage is always a great way to naturally increase serotonin levels while increasing circulation.

SEE YOU IN 2016!

 

Summer Sports and Massage

With the weather warming up and summer sun peaking around the corner it is hard to stay indoors.  Dusting off the cobwebs from bikes, basketballs, paddle boards and volleyball nets; the Summer bring long days and outdoor sports.  Warming up the tennis shoes while shaking off our winter coat can bring on injuries that are hard to identify and address.

images

Massage can be an amazing preventative measure because it helps brings circulation to a-vascular areas like ligaments and joints that are likely to get injured during sports.

prevent injury with massageDespite all the best efforts ‘getting back to it and repetitive movement can cause injury, Sports massage is designed to address injury and stress do to sports activities.   Exquisite Massage has some of the best and highly trained sports therapists in San Diego.

Sports massage

Call today to schedule a massage with our highly qualified therapists and get the most out of summer!

888.827.3529

The Hideaway by Exquisite Massage in on Girard in luxurious La Jolla!

Bring serenity to your day in our new Hideaway!

Bring serenity to your day in our new Hideaway!

Exquisite Mobile Massage has opened its first physical location in the Heart of La Jolla. The Hideaway is located on the second floor the The Secret Clinic on Girard Avenue.

A large and serene treatment space, The hideaway can accommodate a luxurious single treatment or group events.

Offering packages, series and spa parties, the hideaway is a blissful escape from the stress of every day life.  Our therapists are experts in their field and will treat you exquisitely.

Treat you and you Sweetheart to an luxurious couples treatment!

Treat you and your Sweetheart to an luxurious couples treatment!

Hours of Operation:

Monday – Saturday

9am – 6pm

In-Home Services are still available 9am – 9:30pm 7 days a weeks.

Hideaway Services:

-Table & Mat Massage (all modalities)

-Hot Stone

-Couples Treatments

-Group / Spa Parties

Hideaway Reservations: 855.827.3529

Enjoy expert massage solo or next to the one you love!

Enjoy expert massage solo or next to the one you love!

Avoiding getting sick while traveling

Getting sick while traveling should not be the norm. Maintaining healthy practices while on the road is essential to a healthy immune system and will keep your mind performing optimally.

Here are a few easy and helpful tips to get the most out of your travels.

•Avoid unhealthy convenience food! Not only will this add notches to your belt but traveling naturally compromises your immune system. Nutritious eating helps increase your bodies natural immune support, increase vitamin c and get lots of fresh fruits and vegetables. Healthy options are available almost everywhere, but it is always wise to keep a few heathy snack and immune support vitamins on hand.

•Give yourself time to recover! If possible give yourself a full day to recover once arriving at your destination (relax, sleep, read and generally veg). This will allow your body and mind to acclimate to its new environment and thus help your immune system to rebuild.

•Carry essential oils! Lavender, Tea Tree, Lemon, Clove and Eucalyptus are great natural cleansers and immune boosters. If you drip a few drops into your palms rub vigorously, cup over your nose and mouth and breathe deeply you can greatly decrease the bacterial in your system (especially in close quarters like buses or planes). Thieves brand oil is a great brand than can be applied just under the nose for instant natural antibacterial effects.

•Pamper yourself! Enjoy a spa treatment, yoga / Pilates class, steam sauna, massage, facial and a full nights sleep. Pampering yourself is a super boost to your immune system, increases focus, mobility and increases brain function, really when would you not want to pamper yourself?

Weather you are on vacation or for business, traveling in not a free pass to abuse your body. It is no fun being away from home and feeling sick, take care because this life is far to short to be doing anything you don’t enjoy.

20140110-235304.jpg

Valentines Day Ideas

A menu of options to delight and entice your Valentine.  Book at least a day in advance to take advantage of Mimosa and Gourmet Chocolate Options.

A menu of options to delight and entice your Valentine. Book at least a day in advance to take advantage of Mimosa and Gourmet Chocolate Options.

Valentines Day can become a stressful event when caught unprepared.

Let Exquisite Massage make you and your Valentine feel pampered and stress free.

Check out our Special Promotions and book while availability is open.

Post Holiday Survival!

At last the stocking are barren, bellies full, gift wrap recycled.  Surviving the holiday aftermath of candy, pies, cookies and leftovers can be amazingly taxing on your waistline and put a hindrance on your new years resolution.  A few holiday hints can keep those holiday pounds at bay and will keep those in need some relief.

1.  Pre-made lunches 

Take those leftovers and put them into meal size portions, place them in the freezer and take them to work for a yummy, cheap meal.  Along with those heavy staples make sure to add in a salad of vegetables or fresh fruit with a low calorie dressing.  Distributing those heavy calorie meals can help you maintain your weight and yes pie can freeze as well.

2.  Donate to the homeless

Grabbing a few disposable containers or old Tupperware, portion out a hearty meal.  Keep one in your car before heading to work & hand a meal to a homeless person, it will keep you from wasting a meal and will help someone in need.

3.  Donate to a furry friend

Make sure to clean any and all bones out of meat you may give to your cats or dogs but lean protein is great for a pets diet!

4.  Soup Stock

Take leftover turkey bones or or ham bones and simmer for 4-6 hours and store for amazing soup stock, far more flavorful then its store bought counterparts. 

 

Whenever possible get out of the house and keep treats from hanging out.  Enjoy San Diego’s beautiful sunny weather and beautiful natural attractions.  Keeping stress levels low will keep cortisol levels low (a common culprit in ‘belly fat’), Being physically active and enjoying a massage can keep stress at bay.

December Featured Service! Detoxifying Mud Wrap

 

Mud WrapsOur December featured service will help detoxify body & mind while hydrating and nurturing your skin. December conditions can stress the body and dry your skin.

 

Our Mud Wrap is high in minerals and naturally pulls heavy medals from the system.  Through this 45 minute detoxifying wrap your body will help cleanse your largest organ and bring blood flow to the skin.  Increased circulation, especially to joints and cellulite prone skin can decrease daily aches and pains and reduce the appearance of cellulite.  The warming effects of the mud will naturally relax you.

Mud Wraps must be booked one day in advance and can be combined with and other service.

 

More on our Clay:

Most clays have a high alkaline pH. Clay is homeostatic and as such is an adaptogen that brings balance and equilibrium to the body. A balanced body can heal itself.  Calcium Bentonite Clay’s strength lies in its ability to adsorb and absorb, to suck into itself toxins, chemicals, viruses, molds and the bad bacteria, hold them captive within the molecule and carry them out of the body.

 

 

Keeping a healthy weight over the holidays!

Image

Finding balance in the holiday rush!

Enjoying the holidays can be festive yet a stressful & indulgent affair that can add inches to the waistline.  A few simple tip can ease the ‘jump’ into your new years healthy resolutions.

During your holiday meals:

-Wear pants that fit you! No elastic, try for dress pants or jeans that fit you properly.  By not allowing your stomach to over-expand your are setting physical limits to your over indulgence.  This will let you control your portion size and give your body the time it needs to properly digest your food and derive all the nutrients your body needs.

-Drink 2 glasses of warm water before you eat dinner.  Water help lubricate your digestive system allowing optimal digestion.

-Eat with a smaller plate!  We truly eat with our eyes, if it seems like you have a full plate your brain will make you believe you are more satisfied.   Before going for that second plate grab a friend and take a slow walk around the block.  This will give your brain the time to recognize the stomachs signals if it has reached capacity.  This will help you avoid the dreaded ‘too full’ feeling.

-Keep it simple!  To many flavors can increase hunger, keep to a few traditional options and this will help your brain from over indulging.

-Avoid alcohol and sugary drinks during dinner.  Soda is a no go and alcohol should be saved till after you have completed your meal.

an Average American will consume 4,500 calories on thanksgiving!  That is twice the daily allowance for total daily consumption.  You would have to walk over 25 miles to burn off those extra calories.  By using a few simple tips you can avoid or at least slow down those winter pounds.

Don’t wait till 2014 to start healthy habits!

Wishing you and yours a happy and healthy holiday season.

Pumpkin Soup! Health in a Bowl

ImagePumpkin is an amazing fall food and has many medicinal properties!

One of my favorite recipes warms the kitchen and your taste buds!  An easy and tasty recipe that will sure to be a yearly addition to your table.

Ingredients:

1 sugar pumpkin

1 can of unsweetened coconut juice

1 tablespoon coconut oil

1 medium yellow onion or 2 shallots diced

3-4 garlic cloves minced

3 1/2 cups of vegetable stock

2-4 fresh Thai chillies (how hot do you want it?)

1 tablespoon of minced lemongrass

1 teaspoon cumin

salt and pepper to taste

Directions:

1.  Preheat oven to 350.  Cut pumpkin in half, remove stem and remove seeds with spoon.  Reserve seeds to bake later!

Place pumpkins on baking tray meat side down, bake for ~60 minutes until cooked through.  Once cooked, remove meat from skin and reserve.

2.   Use medium stockpot, heat with oil to medium simmer.  Add diced onion / shallots, lemongrass and garlic, simmer till fragrant.   Be careful not to burn.

3.  Add Pumpkin puree & Coconut Juice.  Heat through (about 5-10 minutes).  Add chilies & Cumin about half way through.

4.  And Voila! you have pumpkin soup!  If you want a creamy consistency then run through the food processor!

Goes great with Garlic Naan!

Medicinal Properties:

Pumpkin Nutrition Facts
(1 cup cooked, boiled, drained, without salt)

Calories 49
Protein 2 grams
Carbohydrate 12 grams
Dietary Fiber 3 grams
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mg
Zinc 1 mg
Selenium .50 mg
Vitamin C 12 mg
Niacin 1 mg
Folate 21 mcg
Vitamin A 2650 IU
Vitamin E 3 mg

Pumpkin is used for treating bladder irritation, kidney infections, intestinal worms, and trouble urinating due to BPH.

Pumpkin is sometimes used in combination with herbs to treat symptoms of BPH.