Categories
Fitness

EXERCISE OF THE MONTH- CORE BALANCE

We all know the importance of strengthening your core, however most people associate core strength with intense abdominal exercises. They tend to focus on sit ups and crunches, which for many patients are too strong. I hate to see a well intentioned patient begin an exercise program only to overdo it and end up injured. One of my favorite core exercises is the balance exercise. This exercise is safe for everyone, regardless of age or conditioning.

  • Stand in a door frame or corner and lift one knee to hip level.
  • Keep you waist and hips in a straight, level line and do not drop one hip lower than the other.
  • Hold this position for as long as you can.
  • When you lose form or balance, switch sides.

Do this several times a day, working to increase the amount of time you can hold each leg without losing balance. You will naturally be able to hold one leg for longer than the other leg. Once you can hold each leg for 10 seconds, try doing it with your eyes closed. Use the door frame or corner to avoid falling or injury. You can do this exercise in minutes, anywhere, with no equipment.

 

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Fitness Supplements

APRIL SPECIALS

april specials

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Fitness Spotlight

SPOTLIGHT ON: TRIGGER POINT ROLLERS

trigger point

A great “tool” to have on hand is a foam roller. This small, fairly inexpensive, piece of   equipment is awesome for massages and working out kinks in your muscles and joints. Most foam rollers break down very easily with your body weight and quickly become ineffective. I prefer the Trigger Point rollers, because they are made with a padded, corrugated plastic that is virtually indestructible. To use the Trigger Point roller, lay it on the floor and place your tight muscle over top. Use your body weight to “kneed” out the tightness. A muscle truly in need of attention is often times very tender. Only place as much weight and pressure as is comfortable. More is not better. If this is still painful, try icing the muscle for a couple minutes first. Roll and stretch each muscle for one to two minutes maximum, several times a day. For another great massage, lay on your back on top of the roller, with the roller running the length of your spine. This opens up your chest and shoulders and massages the muscles along your spine. It’s great for your posture.

 

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Drinks & Smoothies Nutrition Snacks & Appetizers

QUICK AND HEALTHY GREEN SMOOTHIE RECIPE

Smoothies are my top choice for a healthy, delicious, on-the-go start to your day or a quick snack any time. They only take minutes to make and are perfect for your morning drive in to work.

  • 10 ounces of liquid (filtered water, unsweetened coconut water, coconut milk or almond milk, etc.)green smoothie
  • 1 cup of greens (kale, spinach, swiss chard, etc.)
  • 1/2 cup of fruit (berries are the best for you)
  • 2 scoops of Standard Process Complete protein powder
  • 2 tablespoons of flavored fish oil or flax oil (I prefer Barlene’s. It does not taste “fishy”)
  • 5 ice cubes

Combine all the ingredients in your blender and blend for 2 minutes. Pour into a cup with a lid and straw and you are on your way.

Frozen greens and fruits work best because they are already washed and ready to go. Alternate your liquid, green and fruit choices to keep your taste buds excited!

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Words of Wellness

April- WORDS OF WELLNESS WITH DR. CATHY

Dr. CathySpring is the perfect time to clean up your home, yard, garage and body. Yes, your body! This is my favorite time of year for a detox. At some point, we all eat processed foods, drink unfiltered water and breathe air filled with pollutants, so we can all benefit from purifying ourselves. I recommend a detox that lasts from 7-21 days, depending on how disciplined and determined you are. A great, simple detox that almost anyone can do, involves eating clean, unprocessed foods. Here are some keys to remember during your detox.

  • Eliminate meat, dairy, gluten, caffeine, alcohol and sugar from your diet.
  • Instead, fill your diet with beans, small amounts of fruit, quinoa, brown and wild rice and as many fresh vegetables as you want.
  • Fruits and vegetables are not only easier to digest, they are also loaded with vitamins, minerals and fiber. All of which are natural detoxifiers. Take advantage of farmers’ markets and food co-ops to purchase fresh, local produce.
  • Drink plenty of water. Aim for half your body weight in ounces every day.
  • You should never feel hungry or deprived on a detox. Shop and cook for several days in advance. This way you always have healthy options available when you are hungry. Even the most dedicated will fail if they are hungry and there is nothing to eat in the pantry or refrigerator.
  • Being mentally ready for a diet change is the most important step of a successful detox program. Keep a positive outlook and focus on the healthy kick start you are giving to your body.

You can step up your detox by including a mixture of herbs, vitamins and fiber supplements to filter your organs and intestines. The Standard Process 10-21 Day Detox Program is my detox of choice. This is a physician developed, nutrition based program consisting of a whole foods derived protein powder, herbal detoxifiers and fiber supplementation. When used in combination with clean eating, it is a great aid in filtering your entire body. This is a true detox that draws out and flushes toxins from your kidneys, liver and intestines, unlike most over the counter detoxes that just cause you to have more frequent bowel movements.

Don’t forget, your body is more important than your home, yard or garage. It is your most valuable asset! Make sure to include it in your “spring cleaning” this month.
 
Dr. Cathy