Balance

It’s no secret that there are things that start to deteriorate as we get older.  And our balance is one of them.  It can start to decline as early as 25!  YIKES!  Our sense of balance depends on the feedback of three things…….your eyes, your inner ear and the sensation feedback between your ankles, knees, neck and spine.  As we age, several things play a role in the decline of our balance.  Our muscles weaken and can’t recover and adjust like they could when we were younger.  There is also a decline in our body’s reaction time and ability to make small adjustments.  A decline in cognitive abilities also plays a role.  This causes issues when trying to multitask (walk and talk, descend steps while carrying something, looking away when walking, etc.).  All of these things can join together to increase our risk of falling as we age.  And falling is not a good thing!  Not only can it be embarrassing…..but it can be very dangerous.  Bones get weaker as we age and run the risk of breaking.  We also have a harder time healing the older we get.  Simple things like putting on pants, getting in and out of the shower, getting in and out of the car or even walking up and down steps can turn into a challenge!

 

But here’s the good news!  Balance can be increased and worked on at ANY age!!!  It’s not too late!  Exercises that challenge our balance and cause the body to enlist the help of the eyes, inner ear and bones and muscles of your legs, back and neck are incredible for you!  Try incorporating some of these exercises into your workout routine!  Some balance exercises are static (where you stay still) and others are dynamic (where you are moving the body).  It’s important to do both to challenge and increase your balance. 

Tree Pose

 Seated Leg Lifts

Standing Quad Stretch (with or without a chair)

Calf Raises (with or without a chair)

Leg Swings (front and back, side to side)

Birddog Pose

 

Want to find out where you stand?  Take the 30-Second Balance Test! 

 

This is a simple test to help you determine whether your balance is in tip top shape or if you need to work on improving it.  First, you’ll need to find a partner to time you, because your eyes will be closed. It’s also important to have someone or something close by in case you fall. J 

1. Stand barefoot on a hard floor. Now close your eyes.
2. Bend one knee and lift the foot – if you’re left-handed, stand on your left leg and lift the right foot; do the opposite if you’re right-handed. You don’t need to lift it high; even though your eyes are closed, you can probably estimate about 6 inches off the floor.
3. Ask the person with you to check his or her watch, and time how long you can hold that position without wobbling or opening your eyes.
4. Repeat the test 3 times, and then add up your total time and divide it by 3 to find your average balance base. (For example, if test 1 was 4 seconds, test 2 was 8 seconds, and test 3 was 6 seconds, you’d add up 4, 8, and 6 to get 18. Divide by 3, and your average balance time is 6 seconds.)

How’d you do?!

 

 

Number One

Hopefully you aren’t offended by the potty talk!  J  Did you know that your urine can tell a lot about your overall health and hydration level?  I ran across this handy infographic about the color of urine and what it might mean.  I hope you find this as helpful as I did!

Have a WONDERFUL weekend!

Pumpkin Seeds

Maybe it’s too late for you and you’ve already carved your pumpkins and tossed the seeds.  Or maybe you’re waiting to carve your pumpkins this weekend!  Either way, here are some GREAT (and fairly healthy!) ways to enjoy those delicious pumpkin seeds!

 

Cinnamon Maple Pumpkin Seeds
1 c of roasted, unsalted pumpkin seeds
1 tbsp cinnamon
1/4 tsp nutmeg
1 pinch of allspice
1/4 tsp vanilla extract
1/2 tsp salt
1 tsp pure maple syrup

 

Preheat your oven to 300-350 degrees and line a baking pan with foil.  Spray the foil with non-stick spray.  In a bowl, combine the pumpkin seeds, cinnamon, nutmeg, allspice, vanilla, salt and maple syrup and toss to coat.  Spread the nuts onto the baking pan and bake at 350 degrees for 10 minutes or until lightly browned.  Watch to make sure they don’t burn because every oven is different.  Let the seeds cool before removing from pan and store in an air-tight container.

 

Honey Sriracha Roasted Pumpkin Seeds
1 cup pumpkin seeds
1 tablespoon sriracha
1 tablespoon honey
1/4 teaspoon pimenton (smoked paprika)
1/4 teaspoon ginger powder
1/8 teaspoon cumin
1/4 teaspoon salt
a couple of drops of apple cider vinegar
1/4 teaspoon olive oil

 

Preheat oven 300°F.  Spread out seeds on a parchment-lined baking sheet. Bake for 15-20 minutes, or until golden.  Meanwhile, whisk together the remaining ingredients in a medium bowl. Pour the hot seeds into the sriracha mixture and stir to coat well.  Return the seeds to the baking sheet, spreading them out as best you can – they’ll be sticky. Bake for 5-10 additional minutes to caramelize the sauce on the seeds.  Remove from the oven and cool.  If not consuming immediately, spread out the seeds on a cooled baking sheet and allow to set up a bit before packaging. (Otherwise, they’ll tend to stick together in all of their caramelized goodness.)

 

Pumpkin Pie Spice
2 cups pumpkin seeds
1 Tbsp olive oil
2 1/2 Tbsp brown sugar
2 tsp pumpkin pie spice
1/2 tsp fine salt

 

Preheat oven to 300*F.  Line cookie sheet with foil or parchment paper.  Combine all ingredients and mix.  Spread in a single layer on prepared sheet pan.  Bake for 20 minutes, mixing mixture after 10 minutes.  Seeds should be golden and crunchy.  Bake longer if needed.  **Seeds can be stored for up to 3 months in an air tight container.

 

Everything Pumpkin Seeds
1 1/2 cups dried pumpkin seeds
1 Tbsp butter
1 Tbsp olive oil
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp onion powder

1/2 tsp fresh cracked pepper

 

Preheat your oven to 300 degrees.  Melt the butter in a dish. Mix in the olive oil.  Pour the butter and oil into a bowl containing the seeds and mix well.  Add in the salt, pepper, onion & garlic powder.  Spread seeds onto a foil covered cookie sheet.  Bake for 10 minutes, remove seeds, stir, & place back in oven.  Repeat this until the seeds are brown and crispy (about 40 minutes).

 

Jalapeno Pumpkin Seeds
1 1/2 cups pumpkin seeds, cleaned & dried
3 jalapeño peppers, sliced
3 Tbsp olive oil
Salt and paprika to taste

 

If pumpkin seeds are rinsed and have dried overnight, skip to the next step.  If pumpkin seeds were bought from the store, skip to the next step.  Rinse pumpkin seeds under cold water, pat the seeds dry with a paper towel and transfer to a baking sheet to dry overnight.  The seeds should be somewhat dry to begin the next day.  Preheat the oven to 350°F.  If you haven’t already, spread pumpkin seeds out on a rimmed baking sheet.  Add olive oil and sea salt and stir pumpkin seeds with your hands to combine.  Lay slices of jalapeno peppers on top of seeds.  Sprinkle paprika over the top of everything, generously.  Bake for 10 minutes.  Use a spatula to mix mixture of seeds. Bake for another 5 minutes.  Move mixture around some more and bake for a final 5 minutes.  Remove tray from oven and let everything rest for 15-30 minutes  **pumpkin seeds can be stored in an air tight container for up to 3 months.

Have a WONDERFUL weekend!

Gut Health

Did you know that 70-80% of your immune system is located in your gut wall/intestines?  Most people don’t.  Allergies, arthritis, autoimmune diseases, IBS, acne, chronic fatigue, mood disorders, autism, dementia, cancer…….all these things may seem unrelated but can actually be caused by unhealthy gut issues.  That is why it is so important to choose foods that heal our gut instead of harm it.  Because if your gut flora and bacteria are sick…..so are you!   Focus on fiber-rich vegetables, low-sugar fruits, non-gluten grain and legumes.  Here is a list of foods that help heal your intestines!      

 Have a WONDERFUL weekend!

Eyes

I found this infographic and it is extremely interesting!  It’s also worth mentioning to take care of your eyes and make sure to keep current on your annual eye exams!  

Have a WONDERFUL weekend!

Soda

I know, I know………  Nobody wants to hear someone lecture about sodas.  I completely understand!  But I ran across this article from The Daniel Plan and thought it was worth passing on.  Especially after seeing these startling statistics:

• The average American consumes 44 gallons of soda every year.
• Calories from sugary beverages have increased by 60% in children ages 6 to 11 in the last 10 years.
• 9 out of 10 children in the United States regularly consume at least one soda per day.
• On any given day, half of all Americans are going to consume at least 1 soda.
• The average child is consuming 500 cans of soda annually.  

So here are 15 Reasons to Give Up Soda!

1. The Sugar – A single can of Coca-Cola has almost 10 teaspoons of added sugar. Think of a stack of 10 sugar cubes or 10 packets of sugar. Just one can. And something super-sized? Do the math.
2. Artificial Sweeteners  – Diet sodas contain artificial sweeteners which confuse our bodies, are linked to weight gain and increased risk for metabolic syndrome and diabetes.
3. Damaging to Our Guts – We have trillions of beneficial bacteria in our guts that effect everything from digestive health to brain health. Keeping them healthy is paramount to being healthy. A 2014 study revealed that certain gut bacteria may induce metabolic changes following exposure to artificial sweeteners.
4. Increased Risk for Diabetes – “People who consume sugary drinks regularly—1 to 2 cans a day or more—have a 26% greater risk of developing type 2 diabetes than people who rarely have such drinks” reports the Harvard School of Public Health.
5. Weight Gain and Obesity – The sugar in soda causes weight gain around the midsection. The more sugary drinks consumed per day, the more overall calories we eat later in the day, leading to weight gain and obesity. The body doesn’t register liquid calories, but our waistlines do.
6. Devoid of Nutrition – One 12 ounce can of Coca-Cola has 140 calories with zero nutritional value. And drinking diet soda is no better. In fact, they can be worse in other ways. Soda is basically just water and liquid candy.
7. Bisphenol-A – Most aluminum cans are lined with a chemical called bisphenol A (BPA), which disrupts hormones and is linked to diabetes, infertility, obesity and some cancers.
8. High Fructose Corn Syrup – Soda often contains high fructose corn syrup (HFCS), an industrial food product and marker of highly processed foods that has shown to be contaminated with mercury.
9. Phosphoric Acid  – Colas contain phosphoric acid. It’s an acidifying agent that give colas their tangy flavor. Too much may lead to heart problems, kidney problems, muscle loss, and bone loss.
10. Caffeine – Makes you feel peppy and gives you a lift, but too much caffeine is really unhealthy not to mention addictive. Many people experience headaches from withdrawal when quitting soda.
11. Caramel Coloring – It’s what gives colas their brown color. Innocent sounding caramel coloring is created with potential cancer-causing chemicals like 4-methylimidazole (4-MI)
12. Tooth Decay – Soda causes tooth decay because of excess sugar consumption. In fact, LiveScience says “many popular diet and sugared sodas are nearly as corrosive to dental enamel as battery acid.”
13. Loss of Bone Density – Particularly a problem for women as we age, due to the phosphoric acid in soda.
14. GMO Ingredients – Sodas may contain ingredients that are genetically modified (GMO or GE), which you can’t tell by the label. GMO’s are linked in animal studies to organ damage, digestive problems, immune system disorders, accelerated aging, and infertility.
15. An Expensive Habit – Americans spend nearly $65 billion dollars a year on the fizzy, sugary, chemically colored and artificially flavored beverage.

So what do you think?  Think you may cut back on sodas?  Your body would LOVE it!  It’s just waiting for you to drink more water! J Have a great weekend!

Lacrosse Ball

Are you wondering what I could possibly have to say about a lacrosse ball?  Well it actually has nothing to do with lacrosse and everything to do with your muscles.  Many of us suffer from tight muscles, muscle spasms, muscular asymmetry, poor posture, over working muscles, etc……  You get the idea.  We’re talking about muscle pain!  And if we all had the money and time we could get a massage therapist to work out these problem areas as they develop.  But since we may not have that luxury, we can use the next best thing.  A lacrosse ball.  Lacrosse balls are made of rubber and are very dense.  They are perfect to work on myofascial release.  This is where you try to release the tension built up in your muscles (more specifically the connective tissue of the muscle called the fascia) that causes the pain and inflammation.  You apply steady, constant pressure to the muscle and down the length of the muscle.  There are lots of products and tools that can be used (foam rollers, myofascial release balls, etc.), but a lacrosse ball works just as good!  AND it’s cheap!  J     

It’s pretty simple to do.  Apply the ball to the problem area and use body weight to apply slow, steady pressure.  Hold where you feel the tightness.  Make tiny adjustments as your work out the area.  Here are some ideas! 

 

 

 

  

I almost always have my lacrosse ball with me.  I use it mainly on my back.  It has made the biggest difference!  I can usually work through an issue in a day instead of letting it drag out for days or weeks!  Let me know if you want to hear more about it!  I’d love to help! 

 

Have a WONDERFUL weekend!