dr stephanie

The Running Shoe List: Volume 1

So there are, what, a bajillion different styles, brands, and stated functions of running shoes out there. It is really (*really*) hard to decipher between what are the nice-to-haves vs the need-to-haves.

I have put together a list of some of the best current shoes out there - including highest ranked ones from trade magazines.

In order to make sense of this list, you should know whether you are a pronator (foot arches roll in) a supinator (foot rolls out), and what kind of running you will typically use them for (outdoor vs indoor, short vs long distance).  If you don't already have a chiropractor to help you with this, you can go to Ontario Chiropractic Association to find a local chiropractor near you to discuss your foot needs. 

If you are in the Toronto area, you can go to my website, and book online (in real time!) to come in for a complimentary foot assessment.  It takes about half an hour, and I evaluate the way you stand, walk and run.  From these tests, I can show you 3D images of your feet, how your feet compare with ideal timing and placement, what your arches are doing and some other pretty amazing stuff about your feet, too!

Maximum Neutral Motion Control (for best long term stability)

New Balance 1123 &1011*  
Brooks Beast Mens*  
Brooks Ariel Ladies*  
New Balance 587*  
Mizuno Renegade 3    
Brooks Trance 8*   
Mizuno Wave Inspire 5
New Balance Ladies 859
Asics Gel 1140 and GT 2140 
Mizuno Wave Renegade 4
Adidas Adifusion MC
Saucony ProGrid Stabil CS*
Saucony ProGrid OMNI 6 or 7 

Moderate Neutral Control (very good stability/most runners)

Brooks Adrenaline GTS 9 
New Balance 740, 817  
Adidas Repsonse Control  
Avia Isis Womens   
Asics Gel Evolution 4   
Asics Gel DS Trainer XI  
Nike Air Perseus 3   
Adidas Supernova  
Asics Gel-Kayano 15
New Balance 993 & 1225*
Saucony ProGrid Hurricane 10
Reebok Premier Road Plus KFS V1
Mizuno Wave Nexus 3
Nike Air Zoom Percept
Etonic Stable Pro V
Adidas Adistar Salvation
Saucony ProGrid Stabil CS

Mild Motion Control (basic stability)

Adidas Response Trail  
Nike Air Shox FSM   
Brooks Addiction 8  
New Balance 769   
Reebok Premier Phoenix
Saucony ProGrid Guide 2
Brooks Switch 2
Brooks Infinity 2
Mizuno Alchemy 8

High-Arched Efficient Runners (cushioning & support)

Brooks Dyad 5    
Nike Air Pegasus +25   
Asics Gel cumulus 10   
New Balance 883 & 1063  
Saucony ProGrid Echelon  
Nike Air Structure Triax
New Balance 758 & 903
Nike Air Maxx 180
Brooks Glycerin 7
Reebok Premier Aero Lite

* Recommended for overweight runners
 
Underlined shoes indicate the best critically reviewed shoes in the trade magazines

Upgrade! Upgrade!

So you think you're eating healthy?  I don't doubt it.  I'm giving you 7 easy upgrades to your current healthy food staples:

1. Kefir > Yogurt

Compare:

500 mL Yogurt: 1.5 trillion live bacteria

500 mL Kefir: 5 trillion live bacteria.

Um, that's almost a 5x upgrade.  Kefir contains healthy yeast which, basically pulverize and destroy bad yeast that live in the gut.  Women with recurring yeast infections, or anyone with previous yeast infections in the body (thrush, etc) can benefit from this.

Substitute Kefir wherever you use yogurt: in your shakes, as a marinade, or in your mid day snack.

2. Almond Butter > Peanut Butter

I do think that peanut butter is healthy. However, almond butter is better because it is lower in saturated fats than peanut butter.  It also kills PB with its calcium and vitamin E content. 

Oh and btw, unsweetened, peanut-only PB is what I am comparing here. 

The crap that is sweetened with sugar, chocolate, honey, cinnamon, etc is complete garbage and negates any benefit the peanuts may have.  The ONLY ingredient on the label should be peanuts. Or almonds. Or whatever nut butter you are buying. 

And honestly- I think the manufactured stuff that doesn't stick to the roof of your mouth is kinda disturbing. And just gross.

3. Kale > Spinach

Again, yes spinach is healthy so I not saying don't use it.  But if you don't pair spinach with a vitamin C source (think citrus fruit or lemon juice), you can't really digest the iron found in spinach.

Kale, on the other hand, doesn't disintegrate into nothing when you steam it and actually maintains its volume.  It also has gobs of Vitamin K, Vitamin C, and calcium. 

It also has a fancy chemical in it called sulphoraphane.  Which, like its cousin broccoli, has potent anti-cancer properties.

4. Almond Milk > Soy Milk

The jury is still out on soy. Is it bad? Is it good?  Depends on who you ask.  I say avoid it until some hard core research can prove its uses.

The problem with soy is usually most soy milks have loads of sugar - not good.   But also soy has something called pseudoestrogens - basically a fake estrogen that the body thinks is estrogen .  These rascals can compete with actual, real estrogen for the body's attention.  They are kind of like frienemies - hanging around but not really working in your best interests.   

Almond milk is made from real almonds (so like the almond butter, high in vitamin E and calcium) and water.  Get unsweetened versions like this one.

5. Hemp or Pea-based Protein powder > Whey Protein Powder

Whey is made from cow's milk.  Which, if you have ever read Skinny Bitch, you will want to 'steer' (heh heh) clear of cow's milk.  The puss, the blood, oy vay.  Not to mention that cow's milk is causes delicious mucous to form all over your intestinal walls, hindering the absorption of other nutrients. 

Does the Body....horrible.

Compare:

Complete Protein?    Hemp yes.  Whey no.

Bloating?    Hemp No, Whey - usually.

Halitosis (bad breath)?  Hemp no, Whey-yes. 

Natural, insoluble fiber?  Hemp - yes, Whey no.

My personal favorite (and yours after you try it) is the Vega Whole Food Optimizer.  It's a hemp and yellow-pea protein that tastes amazing, and has lots of other goodies like 100% of your daily Vitamins and Minerals, and is dairy free.

6. White Tea > Green Tea

Green tea good.  White tea better.

White tea has 3 times more antioxidants than green tea.

White tea has less caffeine per serving than green tea.

White tea is less processed than green tea - so you have more nutrients and health benefits available from under processing.

7. Coconut Oil > Olive Oil

For cooking, unrefined coconut oil is more stable at higher temperatures, so it is better to cook with coconut oil than olive oil.

It is also, unlike olive oil, an instant energy source for your liver.  This means it stimulates your metabolism (because it is producing energy) and helps with weight loss.  

Team Coconut Oil also boasts antimicrobial, antifungal, and antiviral properties.  Leave the olive oil to low temp cooking, and salad dressing. 

Perfect Posture for TIFF (Sitting Edition)

Sitting to watch films, sitting with friends at a sponsored party, or just sitting to rest your weary TIFF'ed feet.  You're going to be sitting. A lot.

Unfortunately, sitting is worse for your back than standing.  Your bum and sacrum (base of the spine) take the load of your entire upper body from the hips up, without the help of your legs and feet.  Discs, joints, nerves and muscles no likey.

So, in theater over the next 10 days of TIFF keep these quick pointers in mind:

• Sit all the way back in your chair.  A little more.  Go on, even a wee bit more.  Your tush should touch the back of the seat.
• Rest your shoulder blades on the back of the chair.  So much better than developing perma-hunch shoulders, *and* now that your pelvis and shoulder blades are aligned, your spine will be in a neutral postion.
• Rest the top of the neck/base of skull on the top of the theater chair, if it available to you. This will allow the muscles in the back of the neck to relax. 

For couch perching (and to look photo-ready)

• You should sit perched at the end of the couch, feet on the floor.  Note this is the complete opposite of what I have specified above...couches and seating options @ parties or clubs usually offer zero (or worse) support for your spine so leaning all the way back is not going to be useful.  There is one huge caveat to this though - no slouching!!!
• Arch your low back.  Your low back likes to be mildly arched because that is its natural shape.  Slouching and hunching only serve to get rid of the natural low back curve which makes for disc bulges, herniations, and nerve irritation only a matter of time.  So again...no.slouching.period.
• Line up your shoulder over your hips.  Again, this respects the natural curves of your spine.
• These positions are not healthy, but they give the appearance of good posture, and make you appear slimmer while seated.  No hunched shoulders, no belly, no 'I'm bored, whats next' body language...and most importantly to some (ok me) it does not photograph well! 

  

Perfect Posture for TIFF (Standing Edition)

If ever there is a time for you pay attention to your posture - it's when you know you're going to be photographed.  Well, starting tomorrow, The Toronto International Film Festival kicks off.  I am thinking now would be that time. 

Dr. Stephanie's Perfect Posture Tips for Standing:

Picture it: TIFF is in full swing. You're sipping champers, on your A game, standing next to Ed Norton. From the ground up, this is what you should be thinking about (other than the glaringly obvious: omg I'm standing next to Ed Norton!)

• Squeeze your Pelvic Floor Muscles  (If you are female, I am talking about doing Kiegel exercises, and if you are a guy, I am talking about squeezing muscles that help you stop the flow of urine.)  I know what you're thinking.  Why did she have to start off with the urine muscles?!  Well, simply, no strong pelvic floor muscles means no control of bladder or bowel movements, and, in keeping with the theme of this post - bad posture!
• Squeeze your Lower Abs (this will not only make you appear slimmer, but it will naturally create a strong base of support for the rest of your spine, which rests on your pelvis)
• Slide your Shoulder Blades down your Back (imagine you are trying to get your shoulder blades into the back pocket of your jeans)
• Elongate Your Clavicle (think about spreading your shoulders apart, and *slightly* puffing out your chest.  No, not peacocking, just a slight, barely visible extension of your chest.)
• Elongate your Neck (think about lining up your ears with your shoulders... your head is perched perfectly on your shoulders, and enters the room at the same time your body does!)

To explain further:

These next 2 pictures are the same actress. Ya sure,in this photo the dress is gorge, necklace to die for, great hair, makeup, etc.

BUT.

Compare it to the photo below. Totally different attitude, aura, and confidence coming from her.  And it is all from her posture.

 

See?? Her shoulders are back, elongated, and her neck is over her shoulders.

Believe me, I get it when patients say to me that maintaining good posture is hard, not to mention a lot to think about.  It is something I myself have to consciously work on too. But like anything worth having, good posture is habit that takes time, patience, and attention.  Just start out with trying one or two of these tips, and work your way up.

Special Lecture for Dr. Stephanie's Patients: Brendan Brazier

Brendan Brazier, author of The Thrive Diet, and creator of Vega will be in Toronto next Friday and Saturday evening talking about green living/reducing your carbon footprint and enhancing performance on a plant-based diet.

Here are the deets:

Brendan will be speaking at Harbourfront Centre on Friday and Saturday evening.

 
How to boost mental and physical performance on a plant-based diet

Friday, September 11 at 5 PM

Event Details: http://www.vegacommunity.com/events/seminar-toronto-veg-food-fair

Description:

North Americans are chronically over-stressed and as a result are experiencing poor-quality sleep, general fatigue, and are developing sickness and disease in record numbers. While it is common practice to merely treat the symptoms, learn how plant-based nutrition and a properly-constructed fitness program address the underlining cause and therefore will significantly reduce overall stress, without a loss in productivity.

Find out why it’s almost impossible to boost athletic performance while your stress level is high, and more importantly, what to do about it. Additionally, learn how building fitness can reduce the amount of sleep required, stimulate creativity, decrease the need for downtime and cut the risk of sickness and disease.
 
How to significantly reduce your carbon footprint by adopting a plant-based diet

Saturday, September 12 at 6:15 PM

Event Details: http://www.vegacommunity.com/events/seminar-toronto-veg-food-fair-1 

Animal agriculture contributes more to climate change than all of transportation combined. Citing recent United Nations reports, Brendan will show how each of us has the power to significantly reduce the effects of climate change by simply changing what we eat.

Learn how you can dramatically reduce your carbon footprint by switching to a plant-based diet. For example, if just one person swapped out a standard American breakfast for a nutrient-rich, plant-based smoothie for one year, it would save the equivalent in greenhouse gas emissions as driving a midsize car (26mpg) from Vancouver, BC to Tijuana, Mexico.

The Need To Detox

Every once and while we treat our bodies like human garbage cans.  We drink too much, we eat too much, we smoke too much. Or we,*ahem*, all-of-the-above too much. 

That was me this weekend.  Let's just say there was poutine involved. Gourmet poutine. 

So, after this super fun, indulgent, friend-filled weekend, and being that fall is right around the corner,  this is the perfect opportunity to prepare for a detox.

The best rhythm I have found for detoxing is January, Spring, and Fall. It is trial and error to decide what works best for you, but this is a nice frequency because it occurs at a regular interval (about every 4 months). Ideally, you want to try and detoxify when you feel, well, to put it simply, toxic. 

I know what you're thinking.  Ugh the food preparation!  The horrible raw green food!  The lack of energy!

Personally, I won't put up with bland, green food, or hours in the kitch preparing a raw meal.  I know you are busy and important and you don't have time for this, either.  You do, however, want foods that are soothing and restorative and make you feel cleaner, lighter, and almost...virtuous.

The theory behind this detox is to give your digestive system a break, and allow the detoxification pathways to clear out toxins that may have built up in your liver and body. This way we allow the liver to properly clean house.

I should pre-empt this by saying that you should always check with your doctor before starting any kind of diet. This detox is not meant to cure or treat any disease.  I know you already know this, but it the responsible thing to do.

That being said, here is the general overview of the detox that I do myself and give to my patients:

• 1 week in length (can be extended to 2 or 3 weeks if you are a keener, or have had a particularly toxic past couple of months)
• liquid food for 2 meals/day, solid food for 1 meal/day (preferably lunch)
• unlimited water, decaf herbal tea
• supplements that co-incide with meals and promote liver function
• Obvi no caffeine, no soda, no soy products, no dairy, no meat, no sugar
  

Look in your social calendar and pick a time to start the detox when you have at least 2 days where you have no commitments.  There is an adjustment period you need to allow yourself, and want to give yourself time and space to do so.

Download Dr Stephanie's Detox Grocery List for a grocery list of the items you'll need.

You can get most things from your local grocer, or I prefer to try and get things from local farmers markets.  This time around, I have purchased just about everything from Kensington Market here in Toronto.

Here are some specific points on the detox:

• Start every day with glass of room temperature lemon water (before breakfast)
• A Liver Detox Pack Supplement: once in the morning with breakfast, and once in the evening with dinner. 
• Drink at least 3 liters of water every day.  And yes, prepare to pee.
• Drink Coconut Water (no sugar added is best)
• If it is available to you, try to take a sauna 1x/week while on the detox (most gyms have one, or a local spa).  This helps the skin detox as well.
• Every evening, take 1 teaspoon of a Flax Oil, Hemp Oil or any EFA Oil you like. This helps to assist regular bowel movement. My absolute favorite is Vega's Antioxidant EFA Blend.  You can read about the benefits here and will soon (*fingers crossed* - in about a week) be able to purchase them here (under "Products) or in my office (shameless self-promotion, I know).

Download Dr. Stephanie's Sample 7 Day Detox Plan to see how I incorporate the following Liquid and Whole Food Meals.

The Liquid Bit : Breakfast & Snacks

If you are nervous about this, don't be.  I have designed liquid meals based on the ease of preparation (seriously guys- we are talking less than 5 minutes of prep time), the integrity of the product, and the ones that will deliver the purest nourishment in liquid form.  You will feel full, too.  The products I use here have 100% of your RDI in Vitamins & Minerals, taste great, and are easy to digest.

For breakfast, I use either Vega Whole Food Health Optimizer , Vega Whole Food Smoothie Infusion, or my Metabolic Cleanse (available in house).  These are excellent to be taken while detoxing because they deliver the vitamins and minerals your body (including your liver) need.  

You can substitute any of your favorite fruit instead of raspberries (mangos with cashew or blueberries with almonds are particularly yummy), and substitute Unsweetened Coconut Milk or Rice Milk instead of Almond Milk.

Raspberry Smoothie

1 scoop of Vega Whole Food Smoothie Infusion or Metabolic Cleanse 

1/2 cup fresh or frozen strawbs or rasps

1 1/2 cups Unsweetened Almond Milk;  Stevia (optional for sweetness) 

Instructions:  Blend. Drink. Serves 1

Ginger Pear Smoothie

2 Scoops Vega Whole Food Smoothie Infusion

1 banana, 1 pear

1/2 tbsp fresh ginger, grated

2 cups Almond, Rice or Hemp Milk

Instructions : Blend. Drink.  Makes 2 servings.

Cucumber Lime and Basil

1/2 Cucumber

1 lime + lime zest

big bunch of Basil Leaves

Instructions: Blend. Drink. Serves 1

Beet-nik

Follow this original recipe (but leave out the alcohol!) and add in some carrot and apple if desired

The Liquid Bit: Lunch & Dinner Options

So usually, lunch is where your food option comes in, but it can be done at dinner as well.  Here are a sampling of recipes I use while detoxing:

Warm Broccoli & Spinach Soup

This is still considered raw even though it is warm - you still maintain the live, enzymatic properties of the broccoli because it is only lightly steamed.  Otherwise, it is very difficult to digest raw. (Yes, I am talking about tooting.)  

1/2 Avocado

6-8 Broccoli Heads (lightly steamed for 5 minutes)

2 Celery stalks

Red Onion or Scallions (to taste)

Handful of Almonds  (for the topping)

1/2 lemon

Instructions: Blitz in Blender. Eat. Serves 2.

Avocado and Cucumber Soup

Cuc's are a detox staple. They are light, and packed with water and have a cleansing effect. Avocados give a wonderful, buttery texture that is incredibly satisfying.  (Also wonderful for your skin, hair and nails).

1 Avocado

2 Scallions

1 Cucumber

2 Handfuls of Spinach and 1 Bunch of Parsley

Zest and Juice of Lime

If you prefer less creamy soups, you can put a 1/2 cup of sodium free vegetable broth or water to thin it out.

Instructions: Blitz in Blender. Eat.  Makes 2 servings.

Green Soup

1/2 Avocado

2-3 big handfuls Arugula, 1 bunch Kale or Spinach, and a bunch of Basil

2 tbsp Pumpkin Seeds (for topping)

1 tbsp Vega EFA Antioxidant Oil

1/2 lemon

Instructions: Blitz in Blender. Eat. Serves 1

The Food Bit

So here, you have lots of options, cold and warm salads, beets, fish, and an unlimited assortment of veg. Just stay away from soy, meats, and nightshade foods (tomatoes, eggplants, peppers).  Don't look at me like that...its just for a week!!

Here are some ideas:

Halibut with Steamed Kale dressed with some chopped hazelnuts and 1 tbsp of Sesame or Hemp Oil

Quinoa Salad with Dried Cranberries, Apples, Cashews

Steamed Beets, Kale, Alfalfa Sprouts and Sesame Seeds dressed with Vega EFA Antioxidant Blend (yes I know I am talking about Vega to death today, but it is really that kind of a product)

I actually just keep rotating these salads because I love them that much...I am open to ideas though - so send me your comments!!

--

If you have any questions about the products I have talked about here, or have any questions about this detox, please email me!  I am always excited when I get questions from readers and I am always happy to help.

If you would like to purchase Vega directly - please click on the image below:

Be Healthy.

Dr. S

xo

run hit wonder

Ah running.  I have a love-hate relationship with it. 

Love how I feel after a run - the high, the clean feeling, the rosy glow in my face for hours afterward. And sometimes....I dread the moment riiiiight before the said run is to take place : sometimes it is because it is just too early in the morning and I am grumpy, other times the option of slowly drinking my morning espresso is so much more attractive than getting in the mental running zone. 

Usually, I get over this pre-workout drama quite easily and a run ensues...except lately. Lately, I have been finding excuse after excuse not to run:

Oh -I am working on my website - I can't. 

Oh - I should really get ahead of some paperwork - I shouldn't.

Oh - I'll do it tonight after my patients!  (never happens btw)

Pathetic.  So, I figured that in order to get out of this rut of excuses - I need to buy myself a new toy (yes I realize that I am bribing myself, but whatev) in order to break the cycle.  

*Cue dramatic problem solving music*

The Nike + iPod Kit.

Can I just say...this is like, PERF. I know this isn't a new thing- but it is *just* what I needed. I have set up my profile on the Nike Running website  (drstephanie if you want to online run with me!) and whenever I run, it syncs my run from my iPod and directly loads it to my online profile. Now, all my runs are tracked, in terms of pace, time, length, etc.   

I have also joined some online challenges, including The Human 10K Race in October!  It is as simple as waking up on Oct 24th whenever you want, running a 10K, and syncing it to your profile.  Easy right?!  No crowds. No stressing about timing.  Just like an a-la-carte, at-your-leisure 10K.  Which is totally my kind of race.  I also think it is pretty spectacular knowing that you are running with millions of other people worldwide simultaneously. 

Now all I need are some online running friends!

Dr. S's top 5 tips for Gorgeous Muscles

In clinical practice, I incorporate a lot of muscle work with both the chiropractic and acupuncture work  I do. I strongly believe with *real* health care you cannot just look at something (like a spine, for example) as a separate entity, divorced from its surroundings and relationships with other structures (like muscles, ligaments,fascia, etc).

It is like a great outfit.  What exactly makes a great outfit, well...great? 

Is it the shoes?  Well, partly, yes.  Is it the accessories?  Uh-huh.  But its also the clothes, the makeup, and the attitude of the person.  All these smaller parts put together make for the greatness of the said great outfit.

 Like a fabulous outfit, a healthy spine cannot just be one thing.  It is the overall package - the movement of the individual bones in the spine, the muscles on both sides of it, the integrity of supporting ligaments, the disc health, nutrition, fitness levels, psychological stress, etc. 

So I want to talk today about how to up the gorgeousness-factor of your muscles. 

1. Chill out and relax.

This is soooo important!!!  You absolutely have to find time in your life to chill out, retreat from the world, and calm down.

One way I like to approach this is to think about where you find happiness in your daily life:

Write down 5 small things that make you really love yourself, or truly make you happy.  Men, I am also talking to you. They have to be things you can do on a weekly or daily basis (so while, technically 'tanning on my yacht' is applicable, find something a wee bit smaller to achieve regularly).

Here are a sample five of mine:
1. A glass of red wine at the end of the week while catching up on my favorite pvr'd cooking shows
2. Listening to my favorite French & Italian podcasts
3. Running
4. Making a really great cappuccino and enjoying it while I read New York Magazine
5. Arranging a weekend brunch or a drink night w friends

You get the idea.  Try to do something off your favorite 5 everyday.  And BE HAPPY while you are doing it. Actually - why not write down your 5 things (right now) in the comment section below?  :)

I was at a conference once where the doctor was talking about the challenges he has to face, as a  politically active doctor fighting for the rights of his profession. In his words: "I love what I do, but think of it this way - you get to go in treat patients, and see them get healthy. I have to go to work every day and determine which bowl of sh*t I am going to have to eat.  It is always stressful, rarely rewarding, and the next day, I have to all over again!"

So vivid, his choice of words, no?  Nonetheless, it totally stuck with me. The take home point is this: we all have stress and difficult challenges we have to face. Whatever it is -  keep it under control by managing it with some de-stress time.

This is important for our muscles because when we are stressed, a stress hormone called cortisol is secreted and, among other things, it makes muscle breaks down muscle tissue for energy.  Yes, you read that right.  It is the equivalent of your body eating your own muscles.   Gross.

Cortisol also blocks the formation of new muscle, slows down bone repair and growth, causes you to retain water, weakens your immune system, and encourages weight gain.  It is the quintessential bowl of sh*t my colleague was referring too.

2. Breathe.

In my practice, working with patients of different backgrounds and situations, there is one constant theme: no one knows how to breathe properly. 

Look in the mirror and take a deep breathe.  What moved?  Was it your chest or your stomach?  If it was your chest, then you are, like so many other stressed out people, shallow breathing.

What we want to learn is deeper, diaphragmatic breathing.  You want to be breathing with your stomach, and drawing the air deeper into your body.  So, when you breathe, you want your stomach to be expanding as much as your chest. 

I usually tell my patients to start with a count in for 4 counts, and out for 4 counts. Repeat 10 times right before bedtime.

Feels different, right?  You are getting so much more nutrient-rich oxygen permeating into your muscles this way.  You will fall in love with how relaxed this makes you. Trust.

3. Detox!

This will be the subject of an entire post in the near future, but oh my god people- you need to detox.

The toxins we take in from the environment, the crappy diet, the crappy sleep, the stress, the subpar water intake, etc...leaves our body (including our muscles) full of junk.   

There are a ton of detox plans out there, in general I would say that doing a liver detox 2-3 times years is a good idea.  Because no one has time, energy to spare, I am a big fan of detox plans that are 1-3 weeks in length (max!) and still allow you to eat real food at least once per day. 

4. Food & Supplement

Healthy muscles like to have a lot of the following:

Vitamin C: huge for immunity, but also for helping with muscle soreness

Magnesium: helps with muscle relaxation and healthy contraction of muscles

Calcium: healthy muscle contraction absolutely depends on calcium.  It also helps to relieve muscle cramping

Branch Chain Amino Acids: the building block for making protein and eventually, muscle itself

Zinc: a powerful antioxidant which helps with growth and repair of muscles after training

Bromelain: to help with inflammation and repair of muscle tissue

Vitamins B6: B6 helps to convert proteins from your diet into amino acids - which are the actually building blocks for muscles

Vitamin B12:  helps prevent muscle fatigue and aids in the repair process 

5. Massage

Not a hard sell, right?  Who doesn't love a massage?

For the purpose of beautiful, healthy muscles, I am a big fan of deep tissue massage - it breaks up scar tissue, prevents and gets rid of knotted muscle fibers, and helps keep the tissue long, lean and in good health from the inside out.

I see a lot of this in my practice - injured muscle tissue (that usually accompanies some sort of spinal issue...but I digress).  Sometimes injured muscles, other than being sore, can 'tug' on the vertebrae and restrict the spine's movement. With a traumatic event, they can even pull off small bits of bones from the vertebrae.

I have found that patients who regularly get deep tissue muscle work have the healthiest muscles.

The constant attention to flushing the muscles, preventing scar tissue and knots from forming lend to soft, supple muscles, and of course, a super healthy spine (which translates to a healthy nervous system because your spine protects the spinal cord).

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What do you guys think?  What do you love to do to help your muscles relax?  Leave your comments in the comment section below!

Facebook = Relationship Killer

By Susan Yara

 

I come back to the topic of Facebook and relationships A LOT. Only because it's so prevalent in our lives these days--you can find almost anything out about a person on social networking sites and see what's happening to them on a regular basis. But I think don't think that's helpful. It actually causes problems in dating.

I don't want a guy I've gone on 2 dates with to see what I'm doing every day and see who is writing on my wall. I don't like that the guy I'm involved with wants to know which of my "friends" I've slept with. I don't like guessing what's happening with my guy and the girl who just posted a picture on his wall. And I don't think it's healthy that guys who were "interested" in me (or vice versa) can catch up with me whenever they want to (except when I'm single. Ha!).

Being that accessible just complicates things. I mean, in the end, we're only human right? Having options makes being bad way too easy.

For instance, my friend Dillon just told me that she signed on to Facebook and forgot to turn off the chat feature. Almost immediately, a guy from high school sent her a message. They caught up for a bit--he told her he's a cop, married, and his baby daughter is the joy of his life. She told him she's a school teacher and just got a dog. Then he said, "You know, I was in love with you in high school, but you were always too good."

What was she supposed to respond with? "I never actually paid attention to you in high school" or "Really? We should hook up now!"

Dillon obviously thought it was a weird conversation to get into so she abruptly ended the conversation. There was no need to go any further with it, especially because he had a wife and daughter.

And that's not the end of it. These days, you don't even have to google a person before your first date to learn about them. You're usually already "friends" on Facebook and can see their pictures from past trips and events, the kind of people they associate with, what line of work they're in, how old they are, their favorite books, and 25 random facts about them...

Even when you first meet a person, you don't have to guess if they are single or not, just check out their relationship status. What's that say? I highly recommend not getting involved with people who even bother using the "It's Complicated" relationship status. Why share that information? 

The only thing I guess that's helpful about Facebook and relationships is that it's hard to hide bad things and lie? 

I don't know...what are your thoughts on it?

My F(abs)ulous Science Project: The Meals

Alright, so we know we need to snack. But what about the actual meals?  This is the good stuff that will provide the bulk of our calories - so we want to get this part right.

Here are a selection of my favorite (and your new favorite) meals.  They are beyond easy to prepare, you need basic kitchen supplies (we're talking a saute pan and a mixing bowl), and are super quick.

Breakfast

I don't even think I need to tell you that breakfast is the most important meal of the day. Literally, you are breaking the fast of sleeping, and your incredible machine of body wants to keep purring like new.  Feed your body breakfast, people.

A couple of staples that I was almost religious about when prepping for my fitness competition:

1. Pumpkin and Buckwheat Pancakes

Step 1:    1/3 cup scoop of buckwheat pancake mix
               1 egg or egg substitute
               Scoop of favorite protein powder (I love Vega and                DL's Ultra Protein Plus)
               Scoop of Green's Mix
               Frozen berries of choice (optional)
             1/2 can of pumpkin puree

(You may add some unsweetened Almond milk or water to make the batter looser if you want)

Step 2:     Mix.

Step 3:     Heat up saute pan (Med-High).
                Spray with Pam, or use Coconut Oil
                Take Spoon and Dip in Batter.
                Pour Batter In Pan.

Step 4:     Wait 2-3 Minutes. (The Pancake will be Golden Brown on Bottom)
                Flip Pancake Over.

Step 5:    Drizzle Agave Syrup over and Enjoy!
               Makes about 10 pancakes. 

2. Egg (or Tofu) Scramble with Salsa on a Toasted Tortilla Flat

This is my husband's most prized recipe.  Like, he LOVES this recipe. So much so that I was not able to prepare it when I wanted - only HE could make it. 

Not kidding.

He is very particular about it, and as such, wanted me to make sure that you notice the following:

    1. There are 3 kinds of pepper spices (Black, Cayenne, Red), and one actual pepper (the roasted red pepper).
    2. The salsa should be spooned out with a fork (vs spoon) - so as not to get too much 'salsa goop' and more 'salsa'. 
    3. He strongly recommends beating the eggs with a fork so they are fluffy and have little bubbles before you pour over veg mixture.  It is also very important that the pan is already quite hot before the eggs go on.
    4. Lastly, he also recommends Silken Tofu here because it 'scrambles' better than firm or medium firm tofu. 

And yes, he is dead serious that you follow these instructions exactly and not ruin his recipe.

Step 1:    1/2 pkg of silken tofu or 1 egg + 2 egg whites
              Ground Black Pepper, Cayenne Pepper, Red Pepper Flakes
              Chopped Mushrooms, Roasted Red Peppers, and Alfalfa or Bean Sprouts

Step 2:    Saute Mushrooms, Roasted Red Peppers and Sprouts in Coconut Oil. 5 minutes or until the mushrooms are browned.

Step 3:    Meanwhile, place a tortilla flat (my favorite is Ezekiel Whole Sprouted Tortilla) in the Oven.375 Degrees. 8 Minutes. Optional Coconut Oil to Help it get crispy (Coconut Oil does not mutate with high temperatures the way other oils, like olive, can)

Step 4:     Pour Egg or Egg substitute or Tofu over mixture. Wait 3 minutes. Flip over

Step 5: Layer: Tortilla, Egg/Tofu Mixture. Top with Salsa.  Makes 2 servings.

 3. Steel Cut Oatmeal with Cinnamon & Almond Milk

This baby requires a wee bit-o-planning.  Real Steel Cut Oatmeal takes about 45 minutes to make.

Ugh.

I am the first to admit this beyond annoying.  I would prepare this the night before, or make a larger batch and store up to 1 week in the fridge. The time comes from the boiling time. Do it the night before. Trust.

I like to sprinkle with Cinnamon (blood sugar regulator, and gives a sweet-but-not-icky-sweet-taste), and a little unsweetened almond, or hemp, milk to taste. 

*rubs belly*

4. Pro-biotic Yogurt with Scoop of Protein and Fresh Seasonal Berries

After seeing Food Inc., I think the only yogurt I will buy is organic,probiotic rich yogurt. I do, however, also have a weakness for Greek or Balkan Style Yogurt.  So, my those are my shorted-yogurt list.  Oh c'mon, don't look at me like that.  You SO have a short yogurt list too.

The absolute best way to eat yogurt is after is has drained in a cheesecloth for 24 hours.  Those of you with grandmothers from the 'old country', will be familiar with this technique.  For the mod urbanite - hang the cheesecloth filled with yogurt over your chef-style kitchen faucet. The next morning, the yogurt should be noticeably thicker.  So much so that it is hard to get a spoon easily through it.

5. Protein French Toast

After a good week of diet & working out, I love to reward myself with this.  Yes, sometimes there is more than 2 slices.  Actually, who am I kidding, there are ALWAYS more than two slices!!  But, I digress...and further this is about YOU.

Step 1:    Ezekiel Bread Slice x 2
               3 Egg Whites + Vanilla Extract + Cinnamon

Step 2:    Beat the egg mixture and let the bread soak on both sides

Step 3:    Saute in Hot Pan (with Coconut Oil) until crispy golden brown

Lunch or Dinner

1. Steamed Sea bass with Lemon and Basil & Brown Rice

Fish stinks up the entire house when it is cooked. I serioulsy cannot stand fish smell.  I like to avoid the "oh-did-you-just-cook-fish' dirty looks,with this pretty good alternative.

Instead of pan-searing fish, wrap it in aluminum foil, and bake it in the oven.  This will conceal the odors, (both from being wrapped in teh foil, and being put in the oven).  An added bonus is that this is a healthier way to prepare the fish in this way (baked vs fried).

Step 1:    Season fish with basil, lemon, pepper
              Wrap the fish in aluminum foil and turn the oven to 450F
             

Step 2:    Put in the oven for 40-45 minutes               

Step 3:    Eat.

2. Waldorf Salad

This is such a great lunch.  Really, I absolutely love it.  I usually pair this with 2 or 3 whole grain crackers (or, a glass of white wine).

The only prep required here is to chop up and dice the elements of the salad beforehand.  Basically after that it is mix and eat.

Step 1:    Equal parts celery, red seedless grapes, toasted walnuts, and 1 Apple sliced up

Step 2:    In a bowl, whisk together about 1tbsp of lemon juice and 3 tbsp of yogurt, salt & pepper.

Step 3:    Mix the dressing in Step 2 with the ingredients in Step 1, serve over a bed of lettuce, or arugula.

3. Tuscan Tuna (or Tofu Cubes) Salad

It is nice (and only if you remember) to marinate the tofu cubes in either a light soy sauce, or a balsalmic vinagrette the day before. The tofu will hold up on its own without marinating as well.

Step 1:   1 Scallion chopped, 1 can of White Beans, 1 can of Tuna or Tofu Cubes, some asparagus, and some cherry tomatoes.  Pour into a salad bowl

Step 2:    Drizzle some hemp oil, flax seed oil, or olive oil with some lemon juice into a bowl, with salt & pepper.

Step 3:    Eat.  (Also great to pair with a white wine)      

4. Tempeh Stir-Fry with Pasta

This was my dinner before a leg workout the next morning, or if I had a long cardio session planned...kind of like my 'carb-up' meal:

Step 1:    In a saute pan, put some marinated tempeh in.  Add your fave veggies (this dish for me has mushrooms, asparagus, sprouts, sage and garlic.

Step 2:    In another pan, boil some whole-grain pasta. (8-10 minutes)

Step 3:    After veggies have softened, add a little low-sodium spaghetti or marinara sauce (my favorite is Eden Organic).  Once the pasta is done, combine it with the tempeh stir-fry.

Dr. Stephanie
xo