Self Care
When and How to Stretch - Stretching is very important for muscle health. Exercise and everyday tension make muscles tight, which can lead to pain or injury. Stretching and massage are two important tools that create flexibility to counterbalance muscle stiffness. Knowing when and how to stretch can make a big difference in the results you achieve.
Dynamic Stretching - This style of stretching is good for warming up before a work out or to help stay loose throughout your day. Moving your body in different ways brings blood to your muscles, loosens your joints and can prepare your body for a more vigorous workout. Click here for an explanation of dynamic stretching and Click Here for an example of moves.
Static Stretching - This motionless, traditional style of stretching is best during or after exercise when your muscles are warmed up and are more receptive to lengthening. For the best results, hold each stretch for a minute or two, pushing a little farther with each exhale. You will be pushing past your comfort zone, so you may experience some mild discomfort, but listen to your body and back off if it is ever painful. Click here for an example.
It is very important for weightlifters, runners and athletes to spend 10-20 minutes stretching after most workouts to prevent pain, injury and surgery.
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Try a Foam Roller- Would you like a way to massage your own muscles or an alternative to stretching?
Foam rollers are an easy way to relax and lengthen your muscles. Similar to massage, you can use one without warming up, though the effects may be improved if used after exercise. Using one of these for 5-10 minutes a day is a great way to give back to your body. You can purchase a roller from the link above or from your local Sports Authority. Click here for a video demonstration.
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Roll a Ball Under Your Feet - Your feet are the foundation of your body. If they are tight or misaligned, your gait (pattern of movement), is thrown off, which can result in muscle tension, joint pain, and balance issues. Stretching and massaging your feet can prevent issues that would require a visit to the podiatrist, orthotics and even surgery.
One of the easiest ways to keep your feet loose is to roll a ball under your foot at the end of your day. It feels great, it relaxes foot muscles and it stimulates reflexology points, improving overall health. Click here for a video demonstration.
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Pilates for Core Strength - Most of us have weak abdominal muscles. In order to maintain good posture throughout the day, we tend to pinch our shoulder blades back or tighten the erector muscles along our spines to hold ourselves upright. This creates the knots, tension and pain that many of us struggle with. When we strengthen our abdominal muscles and all of the muscles along our torso (our core), we can create a powerful structure that holds us upright without strain or effort.
Pilates is an excellent tool for creating core strength. After two weeks of doing 15 minutes, three times a week, I felt like a brand new person. Maintaining posture was effortless. My yoga practice improved and my body shape was slimmer and more streamlined.
Click below for 15 minute mat workouts in each level:
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Belly Dancing - This ancient dance is an entertaining way to create core strength, loosen your hips, and tone your arms.
Here is a link to great beginner video on youtube. The first few times you try, you may feel awkward and stiff, but it's a lot of fun once you get the hang of it. Click Here
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Healthy Food / Recipes
Eat Local - Search for food grown close to you.
Forks Over Knives - A compelling movie on the health benefits of eating a plant based diet. It's available on Netflix and Hulu.
Fat, Sick and Nearly Dead - An interesting on movie on improve health through juice cleansing. Available on Netflix and Hulu.
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Gluten Free Foods
Many people are finding that they are intolerant or sensitive to foods with gluten in them. This includes wheat, rye, barley, and any foods made with these grains. Gluten can cause digestive problems, allergic reactions, an increase in Autistic symptoms, or inflammation, such as arthritis.
When we avoid breads, sugars, and alcohol and increase our intake of greens and colorful vegetables, we feel better and issues like fibromyalgia, arthritis, fatigue, and joint pain improve dramatically.
Some of my family members have had to go without gluten altogether and thankfully we have found some great gluten-free options. Some GF foods are not the tastiest, so I wanted to post the ones we like best for anyone who is interested in trying them out.
- Udi's Whole Grain Bread and Plain Bagels are great when toasted. They are available at Whole Foods, Vitamin Cottage, and King Soopers.
For raisin bread, I love Rudi's and my mom prefers Canyon Bakehouse. Again they are much better when toasted. Available at Whole Foods and Vitamin Cottage.
Tortillas are a trickier. Food for Life's Brown Rice Tortillas are great for a couple things. These will make a good quesadilla. Put it in the oven on broil with cheese to be crispy or pop it in the microwave with a paper towel over it for a soft tortilla. I also love these tortillas for thin crust personal pizzas. Available at Vitamin Cottage and sometimes in stock at Whole Foods.
Nut Thins are delightful GF crackers. I like the Sea Salt ones with brie and the Cheddar Cheese crackers are tasty by themselves. Available at all stores.
Kind Bars are a good option for a snack / treat. I love the Peanut Butter and Dark Chocolate flavor. Available at most stores.
Tinkyada Brown Rice Pasta is a great pasta option. Just make sure to follow the instructions for the best results. Available at most stores.
