February Newsletter highlights and info

Feb 9th Readings with Susan  Francis, new Sunday series

Cancellation for  March cholesterol Health lecture

Feature For Your Health- Magnesium

Yoga and Bodywork

Mindful Meditation

Grilled chicken Cherry salad

essential healing and massage website

Happy February to all !  Valentines Day is coming next week  and Essential Healing and Massage will  have a special gift for our clients who book and are currently booked for the week of Valentines, Feb 10th through Feb 16th. You will receive a small box of local chocolates from Graham's Chocolates in Wheaton, and a lovely rose in a floral water tube. ( picture above from last year's giveaway) Our clients are the best, you are all our valentines!


Special event:
This weekend on Sunday February 9th  Susan Francis  will be offering

A new series , Spiritual Sundays with Starting with
Readings for the Heart, A Great Valentine’s Start with Input on How to Be
Love Smart!

Find out more about the event on our webpage

Susan fills up fast!
Please email Susan with the words Essential Readings in the subject line to set up an appointment,  call us at  630 863 4712 OR
 Schedule online now  from our website -scroll to the bottom of our service page for Susan’s  Sunday event

RSVP on the Facebook Event listing

Location: 2100 Manchester Road Suite 940 Wheaton IL 60187  ( across from Essential healing and Massage)

Phone: 630.863.4712


Cancellation for March Health Lecture:

Our March Health Lecture with Dr. Schultz on managing cholesterol has been cancelled. We will let you know when we have a reschedule date, many people are interested in this topic.

For your Health:
(adapted from an article from Ancient Minerals Magnesium)  Read entire article here
Magnesium Levels and Premenstrual Syndrome

Studies have revealed that women who suffer from premenstrual symptoms have significantly lower magnesium levels by comparison. This is a pretty significant discovery given the sheer amount of women suffering through PMS on a monthly basis.

If we take a step back and consider how critical magnesium is to virtually every process in the human body, it shouldn’t come as a surprise that deficiency can lead to such a painful and exhausting outcome for those who aren’t getting sufficient amounts.

In fact, magnesium deficiency has been linked to an impressive number of women’s health issues including preeclampsia, bone disorders, depression, cramping, low energy, migraines, and mood swings. Not surprisingly, magnesium has also been tied to hormone secretion and balance, which  can severely impact our entire fertility cycle, including menstruation.

I’m sure that all of us have experienced the emotional roller coaster at one point or another – that uncomfortable mix of irritability and depression, with a dash of stress and hint of brain fog thrown in. Medical science has been aware for quite some time now that magnesium deficiency is associated with dysfunctions of the nervous system ̶  including those of the brain, such as mood disorders. Case in point, a 2006 study published in Medical Hypothesis entitled Rapid Recovery From Major Depression Using Magnesium Treatment stated:

"Magnesium ions regulate calcium ion flow in neuronal calcium channels, helping to regulate neuronal nitric oxide production. In magnesium deficiency, neuronal requirements for magnesium may not be met, causing neuronal damage which could manifest as depression.”

But the benefits don’t stop there!

If you are one of many who frequently find themselves doubled over by agonizing cramps, it may interest you to know that research has also indicated that magnesium supplementation can help greatly reduce their severity. Another area where magnesium performs a complementary role to calcium is in our muscles, as magnesium is required for our muscles to relax, while calcium is needed for contraction. Cramping of any type, whether it be a women’s health issue, or simply one of our many muscles acting up, can benefit from magnesium as a natural muscle relaxant and anti-inflammatory agent.

And to solidify magnesium’s place as the ultimate female essential, it’s also been proven to help with:

  • Migraine
  • Fluid retention
  • Fatigue & low energy
  • Muscle weakness
  • Brain fog
  • Cravings (deficiency-related)

Losing Your Magnesium

Women, I would say, statistically have the cards stacked against them when it comes to maintaining sufficient magnesium levels. Fluctuations in hormones, increased irritability and stress, pain, and the entire circus of symptoms that accompany our cycle are all factors that exacerbate already low levels of this crucial mineral.

Of course, as females, we also have to contend with  those additional hurdles such as hormone-based birth control methods, calcium supplements for “strong bones,” and pregnancy & breastfeeding ̶  all of which cause an excessive loss of magnesium from the body.

But more than that, we as a society are having more and more difficulty achieving adequate magnesium levels as a whole. Low magnesium in our soil translates to low magnesium in our food… which adds a hurdle for even the most conscientious eaters. Then of course, processing further reduces magnesium levels.

And these are only a few of numerous components that may cause magnesium deficiency.

Did you also know , – that  chocolate is a great source of magnesium, as well ?



You will never get what you want until you
are thankful for what you have.

-Michael P. Watson

February Featured Services       
(see on our web page)


A cure for the Polar Vortex,

From February 9th through the end of the month book a 30 minute Sauna session with a 90 minute bodywork appointment ( Therapeutic or Thai bodywork)
and get a 4 oz bar of one of our hand made soaps to take home with you! ( your choice of delicious scents)
Find out more : FIR Sauna benefits

On-going Yoga Classes available
with Liz Gresher
Continuing on an ongoing basis- Private Individual Yoga Classes and group classes

Yoga Group class Tuesdays at 6:30 PM, drop in or sign up for a multiple session package. Drop in fee 20.00 all levels welcome. see details here: Yoga Class 

With Liz-  a private class for $75 


Yoga and Bodywork
Expressing Our True Nature
By Sonia Osorio
Yoga and bodywork, in their complete expression, are similar fields of practice and self-study. They support one another as learning experiences and as healing systems. Both share a common foundation that focuses on the body and the breath in order to deeply understand the physiological and psychological aspects of our form and the energy systems that support it. Both disciplines also require a willingness to explore and discover our own authentic nature, which involves an ongoing commitment, daily practice, continual exploration, and a willingness to open not just our bodies, but our hearts.
In the classical context, yoga has very little to do with physical fitness in the way we pursue it in the West. Rather, yoga is a system designed to unite body and mind with the divine (the word yoga means "union"), which is our true nature. Yoga cultivates awareness, which begins by being mindful of bodily sensations and breath. As we become more aware of our sensations, we also notice the reactive tendencies of the mind, and we can begin to bring them under conscious control (another meaning of the word yoga is "yoking," which refers to reigning in our distractive tendencies). By working with and observing patterns of thought and movement, we come to understand them better, we see through them, and can therefore allow them to fall away more easily. In doing so, clarity of thought and ease of movement arise, and we come closer to our genuine expression -- who we are when our habitual patterns and stories have fallen away.
Integrity of Body and Mind
The yoga postures (asanas) are an integral part of the yogic discipline, which comprises other elements considered essential to a complete practice of yoga: ethical principles (yamas), personal conduct (niyamas), breathing techniques (pranayama), sensing inwardly (pratyahara), concentration (dharana), meditation (dhyana), and connection with the universal (samadhi). This holistic approach to yoga reflects the notion that body, mind, breath, and spirit are intimately related and that to work on any one of these, is to reconnect with the others, ultimately helping us understand our connection with a universal life energy that is both in and around us.

"To pay attention means we care, which means we really love," philosopher Jiddu Krishnamurti says. By mindfully listening to and caring for our bodies and those of others, we set the stage for true and lasting change. We wake up and find we cannot help but open our hearts. We are "care-full," as Buddhist teacher Thich Nhat Hanh says -- full of care. Awareness, in fact, is about opening in this careful way, compassionately noticing and dropping old patterns, softening, trusting, and relaxing into the present moment. Effortlessness. As we let go, we make space. Then, we remember: There is no search, no "trying" to understand, no "trying" to relax, nothing to achieve -- just an opening, where we reconnect and touch once again the core of who we all are. This, in effect, is also the core of both yoga and bodywork.
February  Recipe


Grilled Chicken Cherry Salad

For those romantics out there, this month holds a special holiday. But rather than venturing out amongst the masses to enjoy a night with your loved one, we highly recommend an intimate evening in with a light, delicious meal and perhaps a nice glass of wine to go with it!


· 1 lb boneless, skinless chicken breast 
· 5 oz mixed greens
· 1 1/2 tbsp minced shallot
· 2 cups cherries, pitted and halved
· 2 tsp honey mustard
· 3 tbsp extra-virgin olive oil
· 2 tbsp raw apple cider vinegar
· 2 oz goat cheese, crumbled
· 3/4 tsp Himalayan salt
· black pepper to taste


Preheat grill pan to medium high (or barbecue, if you wish).

Separate chicken breasts and place between two sheets of parchment paper. Using a rolling pin, flatten chicken until it is about ½ inch thick (you can also use the flat side of a meat mallet to beat it, if you wish). Remove chicken and sprinkle both sides with around 1/4 tsp salt.

Grill chicken until no longer pink in the center (around 5 min per side). Let cool slightly before slicing into 1/2-inch-thick strips.

While the chicken is cooking, whisk together olive oil, vinegar, shallot, mustard and remaining salt in a small bowl. Arrange mixed greens, cherries, goat cheese and chicken on a large platter. Drizzle dressing over salad, and serve.*

Grind pepper over top to taste.

*If presentation isn’t crucial, try simply tossing salad in a large bowl with dressing to coat thoroughly before serving.

Health Benefits of Turnips
by Tracey Roizman, D.C.
Read entire article here           
Humble turnips, members of the cruciferous family of vegetables, along with broccoli, collards, kale and Brussels sprouts, grow in temperate climates throughout the world. Most commonly grown for their white bulbous roots, turnip leaves and sprouts are also edible and highly nutritious. Turnips are a valuable addition to your healthy diet and provide a wide range of health benefits.

Nutritional Content

A 1-cup serving of boiled, mashed turnips contains 51 calories and provides 76 milligrams of calcium, 21 milligrams of magnesium and 407 milligrams of potassium. The same serving size also provides 26 milligrams of vitamin C. A 1-cup serving of raw turnip greens provides 104 milligrams of calcium, or 13 percent of your daily requirement, and 163 milligrams of potassium. Turnip greens are also a good source of vitamin C, with 33 milligrams per cup, vitamin A, with 6,373 International Units, or IUs, per cup -- about 64 percent of your daily requirement -- and vitamin K, with 318 IUs per cup -- about three times the daily adult requirement. While the turnip root is considered a starchy vegetable, it contains only a third of the calories in a potato.

Glucosinolate Antimicrobial and Anti-Inflammatory Benefits

Turnip sprouts provide high levels of glucosinolates, sulfur-containing compounds that may help protect against some forms of cancer and provide antifungal, antibacterial and antiparasitic benefits.  Researchers of a study published in the August 2012 issue of the journal "BJU International" found that glucosinolates provided some protection against benign prostatic hypertrophy, an inflammatory condition that can lead to prostate cancer.

Mindfulness Meditation: A Silver Bullet?

By Lara Evans Bracciante, Massage and Bodywork Magazine

What if there was a single pill you could take to reduce blood pressure, ease anxiety, improve concentration, and make you happier -- all with no side effects? Chances are, everyone would be clamoring for it. While not in pill form, mindfulness meditation -- the act of sitting quietly for 20 to 30 minutes once or twice a day and emptying your mind -- appears to initiate these significant results.

An ancient and fundamental principle in many religions and worldviews, mindfulness meditation is nothing new, but the controlled studies scientifically outlining the effects are. In the past year, various researchers have concluded that the practice contributes to a greater sense of well-being (happiness, optimism, and life satisfaction), less negativity, greater immunity, enhanced sleep, and improved behavioral and emotional disorders (anxiety, panic attacks, depression, eating disorders, and obsessive-compulsive disorder).

With practice, mindfulness meditation can become a part of everyday experiences, helping you to become more present in each moment and activity, be a better listener, deal more effectively with your own emotional responses, and slow down long enough to smell the proverbial roses.

While meditating with a group can help you cultivate the discipline, the practice can also be done alone. Numerous books and audiotapes/CDs are available to help with this endeavor. For more information on mindfulness meditation, visit
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Our mailing address is:
Essential Healing and Massage
2100 Manchester Road Suite 610
Wheaton IL 60187
phone 630 863 4712