What causes cramps and/or stitches during our workout sessions? Cramps are painful involuntary muscle contractions that usually occur in the body's lower extremity muscles (calves, hamstrings and quads). The onset of cramps is usually quick and can last from seconds to minutes and OUCH these are very painful at times. Stitches are similar to cramps and occur in the upper body, typically between the lower ribs and pelvis. The pain is localized and frequently triggered by repetitive movements by the upper torso such as in running and/or swimming. The exact cause unfortunately is unknown. But listed below are some common causes:
Dehydration, fatigued muscles, consuming food too close to workout, sudden increase in intensity of workout, electrolyte inbalances. All these things can possibly cause a cramp or stitch in your side.
If you experience a stitch or cramp while exercising, stop the exercise. Massage, stretch or ice the painful area. If the stitch is in your abdomen bend over at the waist push on the painful area and take deep breaths.
I myself get stitches when I run too soon after eating a small meal or if I have not run in a while my body needs to adapt to the running again to have smooth painfree movement.
I hope this information has helped.
Thursday, August 25, 2011
Jerusalem Artichoke
How often do we eat Jerusalem artichokes...my guess not often enough. After reading this you may decide to add this nutty vegetable into your diet.
Jerusalem artichokes are a an excellent source of slow-releasing energy.
Not to be confused with the globe artichoke, the Jerusalem variety is an edible tuber whose brown knobbly appearance resembles ginger root. It's rich in inulin, a type of carbohydrate that does not elevate blood sugar levels, making it a helpful food for diabetics. inulin also encourages the growth of friendly bacteria in the gut, thereby promoting the health of the digestive tract. Nutrient-wise, this vegetable contains good amounts of iron needed for the formation of red blood cells, while its potassium content provides a mild diuretic effect.
Nutrients: Vitamins B1, B3, C, E, K, betacarotene; copper, iron, magnesium, manganese, phosphorous, potassium, selenium; fiber; protein; complex carbohydrates.
Go ahead enjoy adding something new to your diet.
Jerusalem artichokes are a an excellent source of slow-releasing energy.
Not to be confused with the globe artichoke, the Jerusalem variety is an edible tuber whose brown knobbly appearance resembles ginger root. It's rich in inulin, a type of carbohydrate that does not elevate blood sugar levels, making it a helpful food for diabetics. inulin also encourages the growth of friendly bacteria in the gut, thereby promoting the health of the digestive tract. Nutrient-wise, this vegetable contains good amounts of iron needed for the formation of red blood cells, while its potassium content provides a mild diuretic effect.
Nutrients: Vitamins B1, B3, C, E, K, betacarotene; copper, iron, magnesium, manganese, phosphorous, potassium, selenium; fiber; protein; complex carbohydrates.
Go ahead enjoy adding something new to your diet.
Sunday, August 21, 2011
Can't beat a great beet!
Today's food topic are the lovely beets. Valued for their powerful detoxifying capabilities, beets are a very effective internal cleanser.
Containing the powerful antioxidant betacyanin, which gives this root its deep red color, beets help to cleanse the liver, gallbladder and kidneys. Betacyanin also boosts the activity of natural antioxidant enzymes in the body, which protect cells against the dangers of free radical damage. A rich source of natural sugars, beets provide easily digestible carbohydrates for energy, while their dietary fiber content is useful for preventing digestive problems.
Nutrients: Vitamins B3, B5, C, folate, beta-carotene, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, zince, fiber, carbohydrate.
To retain the maximum amount of nutrients and color in beets, peel them after you cook them.
Roasted beets are my favorite....just clean them cut them into quarters, toss with olive oil, salt and pepper and lay on a cookie sheet in an oven with temps around 400 and roast until your desired softness.
Containing the powerful antioxidant betacyanin, which gives this root its deep red color, beets help to cleanse the liver, gallbladder and kidneys. Betacyanin also boosts the activity of natural antioxidant enzymes in the body, which protect cells against the dangers of free radical damage. A rich source of natural sugars, beets provide easily digestible carbohydrates for energy, while their dietary fiber content is useful for preventing digestive problems.
Nutrients: Vitamins B3, B5, C, folate, beta-carotene, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, zince, fiber, carbohydrate.
To retain the maximum amount of nutrients and color in beets, peel them after you cook them.
Roasted beets are my favorite....just clean them cut them into quarters, toss with olive oil, salt and pepper and lay on a cookie sheet in an oven with temps around 400 and roast until your desired softness.
Wednesday, August 17, 2011
Self Muscle Massage
It's nice to go for a massage on a regular basis to help work out knots and keep the blood flowing in our bodies but massages to some are a delicacy. Massages can be expensive as well as intimidating for some.
Soft-tissue manipulation (massages) improve mobility by releasing trigger points (knots). Knots in a muscle need to be worked out before you can restore the muscle to its original length and full functionality.
If you have tight areas, static stretching won't release these trigger points (knots). Why you ask, well consider this imagine pulling a rubber band with a knot in the middle from both ends: When you let go the knot is still there. The same holds true for stretching a muscle with a knot in it. Soft tissue is akin to kneading bread dough; it breaks up knots by increasing blood flow to the area and loosening adhesions in the dense web of connective tissue that holds muscles together.
If you have ever been to a masseuse or physical therapist, you've experienced some form of soft-tissue manipulation. But you don't need a professional to work out tight sore muscles. You can do it yourself with a foam roller or a tennis ball or lacrosse ball. The foam roller can be bought in most sporting good stores this is used for large muscles groups like quadriceps, shoulders, glutes and sides of legs (IT bands). To break up knots in deeper tissue use the ball. Sit or lie on the ball so that it applies pressure to the tender area to help loosen adhesions. The pressure should be uncomfortable but not PAINFUL.
Spend at least five minutes a day on tight muscles after a workout or during the day when your muscles are warm from activity never do this on a cold tight muscle that has not been worked. Always do both sides to prevent muscular imbalances.
Personally I like to go for a full body massages at least 4 times a year (more if I can afford it)...if you have never experienced a full body massage I highly recommend it!!!
Soft-tissue manipulation (massages) improve mobility by releasing trigger points (knots). Knots in a muscle need to be worked out before you can restore the muscle to its original length and full functionality.
If you have tight areas, static stretching won't release these trigger points (knots). Why you ask, well consider this imagine pulling a rubber band with a knot in the middle from both ends: When you let go the knot is still there. The same holds true for stretching a muscle with a knot in it. Soft tissue is akin to kneading bread dough; it breaks up knots by increasing blood flow to the area and loosening adhesions in the dense web of connective tissue that holds muscles together.
If you have ever been to a masseuse or physical therapist, you've experienced some form of soft-tissue manipulation. But you don't need a professional to work out tight sore muscles. You can do it yourself with a foam roller or a tennis ball or lacrosse ball. The foam roller can be bought in most sporting good stores this is used for large muscles groups like quadriceps, shoulders, glutes and sides of legs (IT bands). To break up knots in deeper tissue use the ball. Sit or lie on the ball so that it applies pressure to the tender area to help loosen adhesions. The pressure should be uncomfortable but not PAINFUL.
Spend at least five minutes a day on tight muscles after a workout or during the day when your muscles are warm from activity never do this on a cold tight muscle that has not been worked. Always do both sides to prevent muscular imbalances.
Personally I like to go for a full body massages at least 4 times a year (more if I can afford it)...if you have never experienced a full body massage I highly recommend it!!!
Monday, August 15, 2011
Staying Active While Vacationing
So here are some tips for you to stay active and healthy while vacationing. Most people think that they will gain 5-10 lbs. while being away from home. Well it does not have to happen and here is how. I know when I am traveling I can enjoy myself but also stay fit, active and healthy at the same time.
It is okay to cheat and indulge in some yummy caloric foods just don't go overboard or you may regret it. Remember moderation folks. This is what I do while vacationing:
1. eat local fruits and veggies, when eating out ask for grilled meats or fish (not fried)
2. keep hydrated by drinking the right amount of water for my body everyday. At least 6 to 8 eight ounce glasses of water or more (especially if I am consuming alcoholic beverages)
3. keep active doing physical activities that go along with the vacation scene. So for instance while vacationing at the beach I run on the sand, swim in the water, boogie board with the waves, cycle, walk to and from town, and I can't forget about some fun nights out dancing. I also bring with me a set of dumbbells and jump rope (these are easy to pack accessories for resistance and weight bearing exercises but that is only if traveling by car not airplane).
4. don't skimp on sleep either. I tend to stay up later on vacation but I make up for it by sleeping a bit later in the morning. Sleep is very important for cell renewal and re-energizing the body for a new day. My body needs 7 1/2 to 8 1/2 hours of sleep each night to keep up with optimal health.
So what I am trying to say here is that you can have fun, eat right and stay fit while vacationing. But, don't beat yourself up if you overindulge and don't stay active you can always get back to your healthy routine when you arrive back at home to your usual schedule.
Enjoy your time away from home wherever you vacation and remember this is the time to relax, unwind, and de-stress!!!!! Everyone needs to get away from it all, it is so good for the spirit!!!
That is it for now I need to get back to my relaxing vacation on the beach....I already did a 1 1/2 hour bike ride and booking kayaks for some afternoon fun in the bay.
It is okay to cheat and indulge in some yummy caloric foods just don't go overboard or you may regret it. Remember moderation folks. This is what I do while vacationing:
1. eat local fruits and veggies, when eating out ask for grilled meats or fish (not fried)
2. keep hydrated by drinking the right amount of water for my body everyday. At least 6 to 8 eight ounce glasses of water or more (especially if I am consuming alcoholic beverages)
3. keep active doing physical activities that go along with the vacation scene. So for instance while vacationing at the beach I run on the sand, swim in the water, boogie board with the waves, cycle, walk to and from town, and I can't forget about some fun nights out dancing. I also bring with me a set of dumbbells and jump rope (these are easy to pack accessories for resistance and weight bearing exercises but that is only if traveling by car not airplane).
4. don't skimp on sleep either. I tend to stay up later on vacation but I make up for it by sleeping a bit later in the morning. Sleep is very important for cell renewal and re-energizing the body for a new day. My body needs 7 1/2 to 8 1/2 hours of sleep each night to keep up with optimal health.
So what I am trying to say here is that you can have fun, eat right and stay fit while vacationing. But, don't beat yourself up if you overindulge and don't stay active you can always get back to your healthy routine when you arrive back at home to your usual schedule.
Enjoy your time away from home wherever you vacation and remember this is the time to relax, unwind, and de-stress!!!!! Everyone needs to get away from it all, it is so good for the spirit!!!
That is it for now I need to get back to my relaxing vacation on the beach....I already did a 1 1/2 hour bike ride and booking kayaks for some afternoon fun in the bay.
Thursday, August 11, 2011
The Good Old Fashioned Push UP!
Oh the push-up. This exercise targets your pectoralis major muscles, but they also hit our deltoids and triceps because these muscles help to assist in this movement. But the good news is that not only does it hit the major areas of your chest, shoulder and upper arm but this King exercise also trains our abs, lower back, upper back and glutes (your butt). So it bestows upon us a bevy of total body benefits. What's more, unlike the brench press, performing pushups with perfect form actually helps make your shoulders healthier (I love my shoulders).
The bottom line: Pushups not only work the front of your body, but just about everywhere else too!!!!
To perform a perfect pushup you should get down on all fours and place your hands on the floor or ground so that they are slightly wider than shoulders and in line with them. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back up to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has been broken. End your set for now.
If you find your wrists bother you during this exercise you can place a pair of dumbbells at the spots where you position your hands, graps the handles and keep your wrists straight to perform the exercise.
Start off slow if you have never performed pushups or have not in a while. You can start off on your knees if you find it easier to begin this exercise. Once you feel your upper body is stronger than you must graduate to perfect plank position. Do as many as you can without breaking your form...when you feel your form will be broken stop. You can try to add one more in next time and keep increasing # of reps as you get stronger.
This can be done just about anywhere so no excuses!!!!
Thanks for reading.
The bottom line: Pushups not only work the front of your body, but just about everywhere else too!!!!
To perform a perfect pushup you should get down on all fours and place your hands on the floor or ground so that they are slightly wider than shoulders and in line with them. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back up to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has been broken. End your set for now.
If you find your wrists bother you during this exercise you can place a pair of dumbbells at the spots where you position your hands, graps the handles and keep your wrists straight to perform the exercise.
Start off slow if you have never performed pushups or have not in a while. You can start off on your knees if you find it easier to begin this exercise. Once you feel your upper body is stronger than you must graduate to perfect plank position. Do as many as you can without breaking your form...when you feel your form will be broken stop. You can try to add one more in next time and keep increasing # of reps as you get stronger.
This can be done just about anywhere so no excuses!!!!
Thanks for reading.
Wednesday, August 10, 2011
the eyes know it!! Carrots!
This veggie is known for its ability to aid night vision, this root can be both used in both sweet and savory dishes or made into a delicious juice.
Carrots are one of the richest sources of beta-carotene, a carotenoid which is converted into vitamin A in the body. This vitamin is required for normal vision, healthy-looking skin, and effective reproductive function, as well as for helping the body to fight infections such as colds and bronchitis. Eating just two carrots a day appears to reduce high cholesterol levels. This is likely to be due to calcium pectate, a type of soluble fiber that provides them with their characteristic crunchiness.
Nutrients: Vitamins B1, B3, B5, B6, C, E, K, Beta-carotene, biotin, folate; calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; and fiber
Carrots seem to always be a favorite of young children. I know my daughter Steph (at age 13) still chooses raw carrots over any other vegetable.
Carrots are one of the richest sources of beta-carotene, a carotenoid which is converted into vitamin A in the body. This vitamin is required for normal vision, healthy-looking skin, and effective reproductive function, as well as for helping the body to fight infections such as colds and bronchitis. Eating just two carrots a day appears to reduce high cholesterol levels. This is likely to be due to calcium pectate, a type of soluble fiber that provides them with their characteristic crunchiness.
Nutrients: Vitamins B1, B3, B5, B6, C, E, K, Beta-carotene, biotin, folate; calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; and fiber
Carrots seem to always be a favorite of young children. I know my daughter Steph (at age 13) still chooses raw carrots over any other vegetable.
Monday, August 8, 2011
Our Beautiful Feet
A friend of mine got me thinking about our feet and then I read a great article in the magazine "Whole Living" and I would like to share some insightful information with you.
Our feet are the most overworked part of the body and could possibly be the most overlooked.
Our feel are the body's workhorses, grounding us, keeping us upright, propelling us to move forward. They contain a quarter of the bones in the entire body (which I find amazing).
We tend to lock our feet up all day (in shoes, boots, sneakers etc.) and do nothing for them.
Parts of the foot: heel; this area bears the brunt of each footfall, put to 3 times your body weight when you run. The fatty cushion absorbs the shock.
Arches; the skin here is protected by the curve of the foot, but it's so sensitive that stepping on something hard or sharp can sideline you.
Balls of the feet; as fat padding here thins with age it starts to feel like you're walking on marbles. Ladies skip the "high" heels wearing them increases strain.
Ankles; they flex approximate 850 time per mile (if you are a short person they flex even more).
Toes; you would not be able to stay balanced without them.
Feet crave pampering; a soak and wash, buff and moisturize and a great foot massage.
The next time you fold down or bend over for a stretch or to pick something up look at those reliable feet and show some appreciation!
Our feet are the most overworked part of the body and could possibly be the most overlooked.
Our feel are the body's workhorses, grounding us, keeping us upright, propelling us to move forward. They contain a quarter of the bones in the entire body (which I find amazing).
We tend to lock our feet up all day (in shoes, boots, sneakers etc.) and do nothing for them.
Parts of the foot: heel; this area bears the brunt of each footfall, put to 3 times your body weight when you run. The fatty cushion absorbs the shock.
Arches; the skin here is protected by the curve of the foot, but it's so sensitive that stepping on something hard or sharp can sideline you.
Balls of the feet; as fat padding here thins with age it starts to feel like you're walking on marbles. Ladies skip the "high" heels wearing them increases strain.
Ankles; they flex approximate 850 time per mile (if you are a short person they flex even more).
Toes; you would not be able to stay balanced without them.
Feet crave pampering; a soak and wash, buff and moisturize and a great foot massage.
The next time you fold down or bend over for a stretch or to pick something up look at those reliable feet and show some appreciation!
Saturday, August 6, 2011
High Fructose Corn Syrup (Hold the Syrup Please)
I felt this was an important item to post as I believe most of us don't know what happens with our bodies when we consume high fructose corn syrup (which unfortunately is in most processed foods).
This is taken from Dr. Oz's, You - The Owner's Manual
Our digestive sytem has two main hormones that control hunger and appetite. Ghrelin is secreted by the stomach and increases our appetite. When our stomach's empty, it sends Ghrelin in requesting food. Leptin tells your brain that you are full. When we eat, our fat cells secrete it so that we stop eating. One of the biggest evil influences in our diet is the presence of high-fructose corn syrup (HFCS), a sugar substitute that itself is a sugar found in soft drinks and many processed foods. The problem is that HFCS inhibits leptin secretion, so we never get the message that we are full. And it never shuts off ghrelin, so, even though we have food in our stomach, we constantly get the message that we are hungry (bad news). The double whammy on our hormones has contributed enormously to our collective enormity. When we consider that many American women will often obtain as much as 50% of their daily calories from salad dressing (which contains HFCS) you can see how this is a problem. While food manufacturers may eliminate fat, they make up for it in taste by adding HFCS (these are simple EMPTY calories).
Through sleep, our brain also plays a role in gut function. if you want to eat less, get more sleep. When you don't sleep enough, more ghrelin is secreted and less leptin is released. So lack of sleep can have the SAME effect as HFCS by causing you to eat MORE!!!
This is taken from Dr. Oz's, You - The Owner's Manual
Our digestive sytem has two main hormones that control hunger and appetite. Ghrelin is secreted by the stomach and increases our appetite. When our stomach's empty, it sends Ghrelin in requesting food. Leptin tells your brain that you are full. When we eat, our fat cells secrete it so that we stop eating. One of the biggest evil influences in our diet is the presence of high-fructose corn syrup (HFCS), a sugar substitute that itself is a sugar found in soft drinks and many processed foods. The problem is that HFCS inhibits leptin secretion, so we never get the message that we are full. And it never shuts off ghrelin, so, even though we have food in our stomach, we constantly get the message that we are hungry (bad news). The double whammy on our hormones has contributed enormously to our collective enormity. When we consider that many American women will often obtain as much as 50% of their daily calories from salad dressing (which contains HFCS) you can see how this is a problem. While food manufacturers may eliminate fat, they make up for it in taste by adding HFCS (these are simple EMPTY calories).
Through sleep, our brain also plays a role in gut function. if you want to eat less, get more sleep. When you don't sleep enough, more ghrelin is secreted and less leptin is released. So lack of sleep can have the SAME effect as HFCS by causing you to eat MORE!!!
Broccoli (today's food choice)
I'm back, sorry I seemed to have taken a slight break in my blogging. This was due to me traveling to the West Coast and spending 6 glorious days in Monterey and Carmel. I highly recommend these areas.
Okay back to business. Today's healthy veggie is Broccoli. Broccoli has been touted as a superfood, broccoli is crammed with nutrients.
Broccoli is a relative to cabbage, broccoli contains potent anticancer compounds including diindolylmethane and sulforaphane, which work together to inhibit cancer growth. Diindoylmethane also promotes antiviral and antibacterial activity, so eating broccoli regularly may help to protect against and fight off infections. Its other health benefits include calcium and magnesium, which promote bone-building; lutein and zeaxanthin, which reduce the risk of eye disease; and vitamin C which fortifies the immune system.
Nutrients: vitamins B1,B3,B5,B6,C,E, K, beta-carotene, biotin, folate; calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber
Broccoli is always easily found in the grocery store year round!
Okay back to business. Today's healthy veggie is Broccoli. Broccoli has been touted as a superfood, broccoli is crammed with nutrients.
Broccoli is a relative to cabbage, broccoli contains potent anticancer compounds including diindolylmethane and sulforaphane, which work together to inhibit cancer growth. Diindoylmethane also promotes antiviral and antibacterial activity, so eating broccoli regularly may help to protect against and fight off infections. Its other health benefits include calcium and magnesium, which promote bone-building; lutein and zeaxanthin, which reduce the risk of eye disease; and vitamin C which fortifies the immune system.
Nutrients: vitamins B1,B3,B5,B6,C,E, K, beta-carotene, biotin, folate; calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber
Broccoli is always easily found in the grocery store year round!
Pesticides
Quite a few people these days are turning to organic fruits and veggies due to the high strength of pesticides being used on crops these days. Organic can be quite pricey (especially if you are feeding more than just yourself). I have 5 in my family and can't afford to feed my family organically. I would prefer it over the other fruits and veggies but just don't have the $$$ to do it.
Listed below are some foods that are least likely to be contaminated by pesticides:
Onions, sweetcorn, pineapples, avocado, asparagus, sweet peas, eggplant, canteloupe, kiwi, cabbage, watermelon, sweet potato, gradefruit, mushrooms.
Hope this information helps!
Listed below are some foods that are least likely to be contaminated by pesticides:
Onions, sweetcorn, pineapples, avocado, asparagus, sweet peas, eggplant, canteloupe, kiwi, cabbage, watermelon, sweet potato, gradefruit, mushrooms.
Hope this information helps!
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