Our first speaker today was Dottie Johnson our massage therapist in Golden Colorado. Today was her welcome back to our group after a several year break. She gave us a brief history and how she had been doing since leaving the group. Dottie then moved on to her main topic to which is something we all have experienced.

Muscle Cramps or an involuntary and forcibly contracted muscle that does not relax and can cause abrupt, intense pain in the affected area.

Some of the causes:

1.      Overuse

2.      Dehydration

3.      Certain Medications

4.      Injury or compression to nerve or muscle

5.      Low blood levels of calcium, magnesium or potassium

6.      Deficiencies of certain vitamins:

a.      Thiamine (B1)

b.      Pantothenic acid (B5)

c.       Pyridoxine (B6)

7.      Poor circulation to area

If the muscle can be stretched it will stop or prevent most muscle cramps.


To prevent night leg cramps

1.      Stretch before bed

2.      Wear shoes with proper support

3.      Loosen covers at foot of bed

4.      Drink plenty of fluids all day

To ease pain of leg cramps:

1.      Walk on affected leg.

2.      Massage with hand or ice

3.      Stretch calf muscles

4.      Use heat – warm towel, heating pad or hot bath

DEHYDRATION is a common reason for muscle cramps. Water is a critical element of the body and to keep it functioning adequately we must replace the water we naturally expel.  Up to 75% of our body’s weight is made up of water.  It is found within the cells, in the space between the cells, and in blood vessels.

The body is very dynamic and always changing.  Dehydration occurs when the amount of water leaving the body is greater than the amount being taken in.  We lose water routinely when we breathe, sweat, and eliminate waste.

The formula for daily fluid requirements depends upon a person’s weight.  To give you an approximate idea; at 100 pounds daily fluid requirement is 50 ounces, at 150 pounds 65 ounces, and at 200 pounds 70 ounces. So keep this in mind and help prevent muscle cramps from affecting your sleep.

If you need a good massage – Treat Your Body to Dottie!

Dottie Johnson * 303-229-7220 * dottiejjohnson@comcast.net

Our second speaker was Cindi Thordarson from EcoGraphics Printing in Lakewood, Colorado. Cindi spoke today to our new members – letting them know where she came from and the level of her experience in printing and eco-friendly printing. She actually started out in her high school that had a full service printing/graphics shop, were her teacher told her upon finishing high school that she would never get hired on as a press operator – because she was a girl. Well about 5 years after graduation and some college and working in hotels, 7-11 and some free- lance graphic design work – Cindi moved to the lovely hamlet of Vacaville, CA got hired on at PIP Printing. She was hired by the manager there not because she had experience but because the manager liked her attitude. Cindi learned a lot about working within the frame work of eco-friendly printing, as California, even in the 80’s, had some of the toughest regulations on printing and dry cleaning. Cindi also spoke about her learning experience there giving her a great base for her current shop. PIP Printing cross trains all of their employees – in every aspect of the operation, it allows for your employees to be a more versatile. She then spoke about her time with EcoGraphics Printing and how her experiences in California have helped them work hard to lessen their impact on the environment. It is easy today than in the past to maintain a eco-friendly footprint with all of the water based cleaners and soy based inks as well as maintaining a waste paper recycling program. Cindi, then took a few minutes to speak to being a business owner and what her average day looks like, her day begins with scheduling the jobs that need to be printed that day, checking out what needs to be delivered and what bindery needs to be done and will generally take care of that, she answers the phone and helps clients in ordering jobs, does some graphic design and typesetting and then prepares for the next day. Right now -Ecographics is at the beginning of their big yearly project for Children’s Hospital in Denver – the Holiday Card Project, so things will be getting a tad chaotic with printing cards and planning for the “opening” happening next Friday!

Cindi Thordarson * Ecographics Printing * 303.238.7791 * www.ecographicsprinting.com