There is no doubt that time spent on warming up and cooling down are essential parts of a workout. Doing so will improve an athlete’s level of performance and accelerate the recovery process needed before and after training, or a competition.
Research suggests that the use of dynamic stretches – slow controlled movements through full range of motion, are the most appropriate exercises for the warm up. By contrast, static stretches are more appropriate for the cool down.
Warm up exercises prepare the body for exercise by increasing the heart rate and blood flow to the muscles, allowing them to loosen up. Doing this gradually increases the body’s temperature and helps muscles become flexible. Any strenuous activity that begins abruptly can cause injury, which is why it is important to warm up first.
This part of your exercise session also protects major joints by increasing the supply of lubrication to the articular cartilages – the body’s shock absorbers. Continue Reading »
Being lactose intolerant I have to watch my consumption of dairy. As much as I like cream based soups, they don’t like me. So whenever I come across a smooth textured hearty soup that does not call for cream, I get a little excited. This recipe caught my eye as it calls for an in-season ingredient (squash) and one of my other favorite ingredients, ginger.
- 4 cups (1-inch) cubed peeled butternut squash (about 1 1/2 pounds)
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- 4 large shallots, peeled and halved*
- 1 (1/2-inch) piece peeled fresh ginger, thinly sliced
- 2 1/2 cups fat-free, less-sodium chicken broth
- 2 tablespoons (1-inch) slices fresh chives
- Cracked black pepper (optional)
- Preheat oven to 375° F.
- Combine first 5 ingredients in a roasting pan or jelly-roll pan; toss well. Bake at 375° for 50 minutes or until tender, stirring occasionally. Cool 10 minutes.
- Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large saucepan. Repeat procedure with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives and pepper, if desired.
Yields six 2/3 cup servings.
Nutritional information per serving:
Total fat: 2.5 grams
Saturated fat: 0.4 grams
Monounsaturated fat: 1.7 grams
Polyunsaturated fat: 0.3 grams
Protein: 3.3 grams
Carbohydrate: 22.4 grams
Fiber: 3.6 grams
Cholesterol: 0 mg
Sodium: 266 mg
*shallots: are similar to onions and garlic. They can be used like an onion, however grows in a bunch like garlic. They have a milder taste than most onion
Recipe from: http://www.myrecipes.com/recipe/roasted-butternut-squash-shallot-soup-10000001854009/
My favorite vegetables are lentils and black beans. So when I came across this recipe for lentil cakes, I knew I had to share it!
- ½ tsp of curry powder
- 1 cup crimson lentils *
- 1 cup beluga lentils*
- 1 cup split peas
- 1 cup sweet onions diced
- 1 Tbsp. garlic, minced
- 1 Tbsp. olive oil
- 3 quarts water
- 2 Tbsp. garam masala*
- 3 Tbsp. olive oil, to sauté the cakes
- 1/3 cup raisins
- 1/4 tsp. salt or to taste
- 1/4 tsp. black pepper or to taste Continue Reading »
Everyone has a bad day or a case of the blues once in a while, but when “the blues” result in experiencing little or no joy in your daily life, it may be an indication of something more serious. Chronic sadness or depression is something that lingers for quite some time and is difficult to shake off if untreated.
Here are some facts about depression that you may not know:
- Depression affects more than 350 million people worldwide
- Women suffer from depression twice as often as men
- Many people suffer with depression but do not seek help
- Depression is treatable Continue Reading »
As a nurse navigator for breast cancer patients, I connect with individuals just minutes after they are diagnosed. This is an emotional time and often I get asked, “What do I do now?”
Below are three suggestions I make to patients after they have been told they have breast cancer:
A lot of the time women turn to the World Wide Web for answers to their cancer questions. Yes, the Internet is a fast and convenient resource for information, but unfortunately, not everything online is reliable.
I encourage families to make a list of their concerns and questions to take to their Care Team. Having questions ready to ask will help your team provide you with the information you need to feel secure in your treatment options.
Try not to compare breast cancer treatments with other breast cancer survivors. There are more than 15 different types of breast cancer, and each case may be treated differently. Hearing other peoples’ stories of cancer can just create more fear and confusion. Continue Reading »