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Quick Health Tips – April 2015

Exercise

Check out this recent article:

5 Tips to Maintaining Muscle Health

These 5 tips do what brushing your teeth does…but for your muscles.

Nutrition

Check out this article on the benefits of grass fed butter.

Grass-fed Butter is a Superfood for the Heart

The next time you are at Wegmans pick up Kerrygold Pure Irish Butter and give it a try.

Cooking

If you like pumpkin, then you’ll love this protein shake recipe from paleomg.com.

pumpkin gingerbread protein shake

Lifestyle/Random

Put a few tennis balls in socks and throw them in with your laundry to cut down on drying time. This is especially helpful with jeans and towels.

Assess your mobility

Find a mirror and lift your arms overhead. It should be easy to hold your biceps to your head (covering your ears) without shrugging your shoulder or having to force it. If this is hard to do or your biceps are not touching your head, then you are at higher risk of developing shoulder and neck pain. Make an appointment today before neck and shoulder pain slow you down this summer.

Muscle adhesion will limit this motion and cause pain. Watch the video below to learn more about muscle adhesion.

Quick Health Tips – Feb 2015

Nutrition

Many people are taught to leave out the egg yolks even though they are the best part of the egg.  The benefits of eating the entire egg have been known for a long time in nutrition circles but it has finally hit main stream. Read this recent article from fox news. The return of the egg?

Cooking

Check out paleonick.com as a great resource for cooking. For 2015 he has a weekly meal plan that includes how-to videos, recipes and even grocery shopping lists.

Exercise

Add walking lunges to your workout routine. They are a safe way to work your lower body without putting too much stress on your lower back and knees. Start with no weight and watch the video below to make sure your technique is perfect.

Lifestyle/Random

Lysa Myers, a cyber security industry veteran, recommends creating passwords that are full sentences. “The longer you make the password, the longer it’s going to take for somebody to crack it,” Myers says.

Assess your mobility

How far back can you extend your fingers? Hold your arm flat against the wall and pull your fingers back. Your fingers should extend back about 50-60 degrees with ease.

If this is limited, then you are at a higher risk of developing elbow or wrist pain/stiffness. Muscle adhesion will limit this motion and cause pain. Watch the video below to learn more about muscle adhesion.

Quick Health Tips – Jan 2015

Nutrition 

Make sure to include sources of vitamin D in your diet. My favorite source is Blue Ice fermented cod liver oil found at greenpasture.org.

Cooking

Make a soup with homemade bone broth. To learn about the health benefits and how to make bone broth click the following link. Health benefits of bone broth. 

Exercise 

Add interval training to your cardio workout. Pick your favorite form of cardio and warm up for 5-10 minutes. Perform 10 rounds of 30 seconds hard pace followed by 30 seconds of an easy pace. Finish up with a 5-10 minute cool down.

Lifestyle/Random

Extending the life of your shaving blades can save you money. After each shave rinse the blade, dry with a towel, and rinse with alcohol. This will prevent moisture from oxidizing and dulling the blade.

Assess your mobility

Can you touch your toes? Stand with your feet hip width apart and don’t bend your knees. See how far you can reach toward the floor. You should be able to touch the floor with ease and only feel a minor stretch in your hamstrings. If your motion is limited or you have pulling/tension in your lower back then you failed the test. This means you are at higher risk for lower back, hip, knee and/or ankle injury.  It is important to be evaluated to determine the cause of this limitation, stretching is not the answer.

 

Vitamin D and Cod Liver Oil

With the winter months upon us, we need to start thinking about vitamin D supplementation.  The best method of obtaining vitamin D is through sun exposure, but what is the next best thing?  Some professionals make the argument for cod liver oil. The following article explains why all cod liver oil is not created equal. The best product on the market is BLUE ICE fermented cod liver oil.  I personally like the cinnamon tingle version (click her for product details). Fermented cod liver oil doesn’t taste very good, but it is so packed with nutrition that it’s worth it.
Please read this article to learn more: Cod Liver Oil Basics and Recommendations.