Starting Martial Arts? How to Find the Right School for You

Don't miss any of HealthyWoman from Bottom Line. Add our address, HealthyWomanfromBottomLine@news.bottomlinepublishing.com, to your Address Book or Safe List. Learn how here. May 8, 2011  Starting Martial Arts? How to Find the Right School for You No Plunger? No Problem. Secret to Unplugging Your Toilet Cheers for Chia Seeds Prescription Drugs to Avoid Like the Plague Hospice: The Vital Topic Doctors and Patients Don’t Discuss   Starting Martial Arts? How to Find the Right School for You The attacker grabbed me in a bear hug from behind, pinning my upper arms to my sides. So I stomped on his instep with my left heel... drove the side of my left fist into his groin... thrust my hips rearward to break his hold... then spun around and smacked him in the nose with the heel of my right palm. He smiled. "Well done," said my sensei (instructor). Then he moved on to the next student, who feigned a series of self-defense moves, just as I had. I’ve been taking karate classes two to three times a week for seven years (recently earning my second-degree black belt), and I’m forever suggesting to friends that they take up martial arts. I encourage you to give it a try, too! Practicing martial arts provides physical exercise, mental challenges, self-discipline, confidence, social opportunities and lots of fun. And it teaches you self-defense tactics to use if (heaven forbid) you ever are attacked for real. The first step is to look for an appropriate dojo or dojang (martial arts school). When I discussed this with Master John G. Townsend, head teacher at the Tao-Zen Academy of Traditional Martial Arts in Poulsbo, Washington, he told me, "This field is virtually unregulated, so it is important to do your research and see what is available in your area." Look for... A style that matches your personal goals. If you want a gentle, meditative, centering experience, try tai chi or qigong. If your primary aim is exercise, good choices include tae kwon do, karate and kickboxing. To learn practical self-defense techniques, consider aikido, shindo or jujitsu. Opportunities to observe or participate in classes before you commit. Many schools let prospective students take one or more classes for free or for a nominal fee. You want to see that classes are small enough for the teacher to give everyone some individual attention. Also consider whether you feel comfortable with the other students. (Most of my classmates are teenaged boys, it’s true—but there are enough girls and other adults to make me feel like I fit in.) Instruction that accommodates your level of fitness. If it has been years since you exercised seriously, you want a teacher who will happily let you start at your current level and work steadily to build strength, skills and confidence. A realistic attitude toward self-defense. "I am uncomfortable with schools that try to provide catharsis for rage or fear by having students hit and kick heavily padded mock opponents. Such games offer no defensive tools that would be of any use during a real-life attack," Master Townsend said. "Also be leery of schools that focus too strongly or too soon on weapons. Responsible teachers will introduce these only when students have reached the right stage in training—and that is not in the beginning." Mutual respect between instructors and students. Respect is a key aspect of martial arts—and it goes both ways. "Of course, you will enter any school you visit with respect, and the staff should convey a feeling of genuine respect for you as an honored visitor," Master Townsend noted. If you sense menace, bragging or exaggerated claims about rank or titles, go elsewhere. A focus on you, not your wallet. "Beware of places that try to tie you to a long-term contract with promises of discounts for an extended commitment," Master Townsend cautioned. "A good school will keep you motivated to come, month after month, without such artificial constraints." Source: Master John G. Townsend is founder of the Tao-Zen Ryu Shindo system of martial arts, designed for women and other smaller defenders. He is head teacher at the Tao-Zen Academy of Traditional Martial Arts in Poulsbo, Washington, and author of Self-Defense for Peaceable People (Blue Snake). http://Tao-Zen.com No Plunger? No Problem. Secret to Unplugging Your Toilet My toilet was stopped up. My guests were on their way. And I couldn’t find a plunger! Lucky for me, I’d learned the secret: Just squirt some liquid dish detergent, wait 15 minutes, and my home and guests were good to go. How often have you been caught in a situation like this—or any of thousands of other household mishaps? Spills, breaks, lost items—family heirlooms nearly ruined. Too often, right? Joan and Lydia Wilen, better known to TV viewers as "The Wilen Sisters," have the secret to saving the day on these and thousands of other potentially disastrous mishaps. Learn more... Cheers for Chia Seeds I want to tell you about a new favorite that’s emerging among health-conscious foodies—chia seeds. I spoke to Diana Allen, CNS, a certified nutrition specialist and author of Chia Seed, about these tiny nutritional powerhouses and discussed how to sprinkle them into our diets. Allen explained that chia seeds—which can be black, white or mottled—come from the salvia hispanica plant, a relative of sage. With only about 60 calories per tablespoon, chia seeds are an exceptionally good source of the heart-healthy omega-3 fatty acid alpha linolenic acid as well as fiber, protein, calcium, magnesium, iron and antioxidants. Chia seeds also have been found to soothe the stomach, reduce gut inflammation and help control appetite, Allen said. They also benefit the heart. One recent study compared the effects of eating about three to four tablespoons per day of chia seeds with the effects of eating an equal amount of wheat bran. After 12 weeks, the chia group showed greater improvements in blood pressure and levels of C-reactive protein (a marker of inflammation). You can find chia seeds online and in many health-food stores. They have a slightly nutty, branlike taste that is mild enough so they won’t overpower the flavor of whatever other foods you add them to. Because their outer seed coat is soft and tender, you don’t need to grind chia seeds before eating or cooking with them (though for use in baked goods, the seeds are ground). Add chia seeds to... Creamy or pureed soups, using one tablespoon of seeds for each cup of soup. Allen explained that chia seeds are like little sponges, absorbing more than 10 times their weight in water. For this reason, they act as a natural thickener, giving soups a pleasing velvety texture... and they also are hydrating, helping your body hold moisture. Salads, tossing in one to two teaspoons of seeds for each serving of greens. Smoothies, stirring in one tablespoon of seeds per cup of smoothie. Pancakes and baked goods (muffins, cookies), replacing up to one-fourth of the flour in a recipe with ground chia seeds. Easy and refreshing beverage: Chia Fresca (a kind of thick lemonade). Mix one tablespoon of chia seeds with one cup of water and the juice of one-half lemon. Sweeten to taste with maple syrup, agave or stevia. Let sit for 30 minutes to thicken. Refrigerate to chill if desired. Makes one serving. Delicious dessert: Maple-Banana Chia Tapioca. Soak one cup of whole raw almonds, cashews or Brazil nuts in three cups of water for four to eight hours to soften. Drain and rinse nuts, discarding soaking water. In a blender, blend nuts and three cups of fresh water until smooth. Add one banana, two tablespoons of maple syrup, one tablespoon of vanilla extract and a pinch of sea salt. Blend well. Pour mixture into a bowl and briskly stir in one-half cup of chia seeds, combining well. Refrigerate for at least one hour to let the pudding set. Makes four servings. For more recipes: See Allen’s nutrition blog at www.Eat2Evolve.blogspot.com. Source: Diana Allen, CNS, is a certified nutrition specialist and holistic health educator in private practice in Montague, Massachusetts, and author of Chia Seed (Woodland). www.Eat2Evolve.com Prescription Drugs to Avoid Like the Plague Some drugs are just so bad, you should avoid them at all costs. If your physician won’t prescribe a safer alternative—or let you use a natural remedy—then run (do not walk) to one who will. What kinds of drugs? Widely used antibiotic so dangerous to your kidneys that up to 28% of those who use it develop some impairment. This former rat poison is now touted as a cure-all for everything from dental problems to bone loss. Banned in Japan and Europe, it’s unavoidable here in the US—unless the proper precautions are taken. Widely prescribed drug for high blood pressure that is so dangerous, it should be used only as a last-ditch effort if nothing else works for you. Popular osteoporosis drug is just a rehashed version of an older one that built bone of such poor quality, breaks actually increased. Not to mention side effects such as permanent damage to the esophagus and kidneys, stress, diarrhea, constipation, fever, calcium and vitamin D deficiencies, rashes, headaches, and muscle pain. Read on... Hospice: The Vital Topic Doctors and Patients Don't Discuss Too few terminally ill patients who could benefit from hospice care are being apprised of this comforting option, recent research shows. That is sad, because hospice can minimize physical and emotional suffering and improve quality of life in the final weeks. According to the Hospice Foundation of America, the focus of hospice is not to prolong life nor hasten death, but rather to provide "comfort and support to patients and their families when a life-limiting illness no longer responds to cure-oriented treatments." Generally, hospice care becomes an option when a doctor certifies that a patient is expected to survive no more than six months. But: In a recent study, among patients with metastatic lung cancer who had an anticipated four to eight months to live, only half had discussed hospice care with their doctors. Why the lack of communication? Patients may not bring up the subject because they are unaware of hospice or because they overestimate how long they have to live... while doctors may wait for patients to initiate the conversation because they don’t want to intrude. Helpful: If a loved one’s condition is terminal, ask his or her doctor about planning ahead for in-home or residential hospice care. Source: John Ayanian, MD, MPP (master of public policy), is a professor of medicine and health-care policy at Harvard Medical School in Boston and senior author of study of 1,517 lung cancer patients.    Tamara Eberlein, the editor of HealthyWoman from Bottom Line, has been a health journalist for nearly three decades. An award-winning author or coauthor of four books, she is committed to helping other women in midlife and beyond live healthy, fulfilling lives. Her latest book is the updated, third edition of When You’re Expecting Twins, Triplets, or Quads (HarperCollins). She is also the "chief health adviser" to her husband of 25 years, college-age twins and teenaged son.    BOTTOMLINESECRETS.COM Terms & Conditions Privacy Policy About Us Contact US Bottom Line Publications | 281 Tresser Boulevard, 8th Floor | Stamford, CT 06901 You received this free E-letter because you have requested it. You are on the mailing list as healthwellness82@gmail.com. Or... a friend forwarded it to you. Click here to easily unsubscribe. To change your e-mail address click here. To update your e-mail preferences click here. © 2011 by Boardroom Inc. All Rights Reserved.