Beating Osteoporosis

Being diagnosed with osteopenia or osteoporosis is not your “failed at prevention” notice with no point of return.  Find out how weight bearing exercises can help you beat osteoporosis.

Featured in Press Republican on February 14th, 2017

Click on link: Beating Osteoporosis

Weathering the North Country with a healthy heart

Research shows February is correlated with increased numbers of heart attacks.  Find out how you can reduce your risk by reading my latest article on “Weathering the North Country with a healthy heart”

Featured in the Press Republican on Tuesday, February 23, 2016. 

Little Miss Muffet She Sat On A Tuffet Eating Of Curds and Whey?

When this riddle was read to you, you probably didn't know what "whey" was and didn't really bother to ask.  As an adult, you may see it often - on protein powder containers, health and fitness magazines, recipes, etc. and the time has finally come:

What is whey anyways? 

Whey is the watery portion of milk that separates from the curds when making cheese. Whey protein is the protein found in whey. 

Protein drinks have become a very popular dietary supplement for improving athletic performance, as a food supplement, and overall general good health. Specifically, whey protein has been used as an alternative to milk for people with a lactose intolerance.

Does it have to be whey protein?
No, there are multiple protein powders out there such as soy protein and pea protein but as with any food supplement, I encourage you to do your homework and find out what may be the best one for you.

Little Miss Muffet

She sat on a tuffet

Eating of curds and whey

There came a great spider

Who sat down beside her

And frightened Miss Muffet away

 

Fun trivia - curds and whey is basically another way of saying cottage cheese 

Are your first steps of the day painful?

Although it is not limited to this time of year, it is at this time when I see an influx of foot pain complaints.  Why? We have just finished our warm season when people were more apt to be barefoot or wear summer sandals without proper support. 

Each foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments.  The odds of one becoming irritated from a small shift in our arch support, weight, activities, gait, etc. is huge.    

One ligament in particular that can become weak, swollen, and inflamed is the plantar fascia.  It is the flat band of tissue that connects your heel bone to your toes and supports the arch of your foot.  When irritated, pain is usually felt on the heel and underside of your foot.  It is most intense with the first steps of the day.  This condition is referred to Plantar Fasciitis.

Massage can help reduce your pain significantly and with guidance on proper stretching and icing you can be on your way to a pain free day.

For more information on the benefits of massage and available services visit www.bodyinbalancetherapy.com

Are you, or do you know someone who is carrying around a little pumpkin?

 

A women's body goes through several physical adaptations not to mention their emotions.

A study at the University of Miami School of Medicine found that massage therapy during pregnancy has multiple positive effects including:

·         Lowered anxiety
·         Decreased back and leg pain
·         Improved sleep
·         Decreased levels of the stress hormone norepinephrine

In another study of pregnancy massage in depressed women, researchers found:
·         Increased levels of the "feel-good" hormones serotonin and dopamine
·         Decreased levels of cortisol, an indicator of stress
·         An overall improvement in mood

A little PRE-Halloween tip for PRE-Natal women! 

Zucchini Burn Out

Each year it never fails that the first crop of zucchini comes out and everyone is making zucchini bread.  Next comes zucchini muffins, zucchini pancakes, zucchini casserole, zucchini chips, zucchini, zucchini, zucchini.......Heck, it is not uncommon to see baskets of them at the end of driveways with a "Free" sign only to find the basket still full on your way back through.

But you don't have to suffer from Zucchini Burn Out.  There is help!  Freeze it!

Zucchini is very easy to freeze and since it is so versatile, having a good crop in your freezer should not be a problem to unload throughout the winter months for soups and your favorite zucchini recipes.

Here's how to do it:

Prepare the zucchini as you would use it  - shredded, chopped, sliced, cubed, etc. 

Prepare a bowl of ice cold water and set to the side.

Bring a pot of water to a full boil.  Add your zucchini to the boiling water and time it for 3 minutes only.  (This process helps maintain vitamins and reduces the actions of enzymes. It will help them stay fresh longer in the freezer).

Remove the zucchini and immediately place in the ice cold water for at least 3 minutes.  This stops the zucchini from over cooking. 

Next, drain well. Pat dry or roll gently in a towel to dry. Salad spinner is a great option too.

Measure and place into freezer bags or containers. Make sure to get as much air out of the bags as possible.  If possible, place in the back of the freezer where the temperature is more consistent. 

That's it!  Now you can enjoy your own organic fresh produce in your favorite recipes year round.

Laughed Myself to Sleep

I slept straight through the night and slept an extra hour this morning. How?  I had an evening of belly laughing humor.  Laughter has many positive physical impacts on your body. 

When you laugh or even simpler, when you smile, it triggers your brain to release endorphins which act like morphine, reducing your perception of pain and aiding muscle relaxation.  You get a similar effect from exercise e.g. "the runner's high" Long term effects include improved immune system, pain relief, improved mood, and overall increase in personal satisfaction. 

Check out what's happening in your local area. Are there any comedy groups playing?  Invite friends over or have game night with your family and play simple silly games like Pictionary or Headbanz (my personal favorite).  When deciding what to watch for T.V. - choose a good comedy!