The Year In Review (Part One)

As 2016 draws to a close, I will take the time to summarize tips from this past year that I hope you will take with you into 2017:

  • Don’t be a “Digital Deadwalker.” To avoid walking into other people, tripping over curbs and stepping into traffic – look up, not down and engage with the world.
  • Walking backwards – “retro walking” improves balance, improves, posture, puts less strain on knee joints, improves flexibility in the hamstrings.
  • The deadlift exercise helps to train numerous major muscles including the hamstrings, glutes, lower-back and trapezius muscles. It can be modified for all levels.
  • To ensure you are planning a well-balanced healthy meal ask yourself – where’s my protein, where’s my fiber, where’s my healthy fat?
  • This simple exercise with the foam roller will help to improve your upper back extension and help you stand taller.
  • While exercise is the “single most important determinant of health – nothing will help your health more than regular exercise,” it is the least effective way to lose weight. You have to change your diet.
  • Turmeric has long been used as a powerful anti-inflammatory in both Chinese and Indian systems of medicine. Benefits of turmeric may reduce inflammation caused by arthritis, heartburn, stomach pain, intestinal gas and headaches.
  • If you are interested in meditation but not sure how to start, check out headspace.com. You start with a foundation stage which is a free Take 10 program – 10 minutes of meditation exercises for 10 days.
  • Marching requires repetitive and sustained leg activity, toning your your calves, hamstrings and quads; improving posture and balance.

  • Several studies have found sourdough bread to be well tolerated by individuals sensitive to gluten – the key is the fermentation process.
  • The transverse abdominis muscle supports your lower back – to strengthen this muscle, on an you exhale pull your low-belly in and up. Hold for 10 to 15 seconds, relax and repeat several times.
  • Americans are now eating 152 pounds per person (about 32 teaspoons per day!) of added sugars. The culprit is sugar being added to foods that don’t even taste all that sweet, like breads, condiments and sauces.
  • Arm circles loosen shoulder muscles and increase blood circulation to area, build strength and move your shoulder joint through its full range of motion. 
  • Recipe of the Week:

    Now that you can buy riced cauliflower in the grocery store, this One-Pot Mexican Shrimp with Cauli Rice recipe is a good one to work into your weeknight repertoire. You can make it vegetarian by leaving out the shrimp and adding black beans.

    Quote of the Week:

    “You don’t need any methods to get rid of the wrong ideas you have about yourself. All you have to do is stop believing them.”

     Annamalai Swami

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