prevent injuries

Tag

  1. Home
  2. Posts Tagged "prevent injuries"

Archives

SUNWARRIOR, A HAND’S DOWN, PROTEIN SHAKE WINNER!

A few weeks ago, Sunwarrior sent me a collection of its raw, all natural, vegan protein shakes and ‘boosters*” to try out.  Here’s what I found.

I am a seasoned veteran of protein shakes, smoothies and juicing.  My considerations when putting together the perfect shake in order of importance are: taste, ingredients and performance.  No, scratch that, it’s nutrition, low carb and quick prep time.  Or is it low-carb, quick prep time and high protein?

Equally important is the need for a shake that can fuel a workout, a packed work schedule and a very, very long day.  When I’m crunched for time, protein smoothies are a boon.

I exercise 5 days a week, I’m Vegan, and I’m over scheduled: kids, own a business, and manage a  busy household.  I’m also creeping toward 50 with a slowed-down metabolism and a penchant for insulin resistance.  After some recent blood work, my doctor recommended lower carb meals. Meals with high protein and low-carbs can be tricky for Vegans.

The protein in Sunwarrior’s Warrior Blend is derived from peas, raw cranberry and raw hemp and with a low carb count of 2g’s and 19g’s of protein per serving. Sunwarrior has a system of products that can be used alone or can be added to one another to create your perfect nutritional cocktail*. Their full line of offerings are also gluten free, non GMO and soy free.  Worth noting, raw cranberry is known to reduce cellulite.  Just saying!

I started this morning, post-workout, with a Vanilla Warrior Blend shake with unsweetened almond milk, chia seeds, frozen blackberries and a hit of the Activated Sprouted Bio-Fermented Barley Powder Booster.  I was staring down a 7 hour stretch of back to back clients and knew that lunch may or may not be on the horizon.  I wanted to see if Sunwarrior’s Barley powder was in fact, “The Ultimate Slow Burning Carb.”

 

Happy to say, my energy and mood remained high, and I didn’t feel hungry, even though I wasn’t able to stop for lunch until a good 6 hours later.

I’m giving it a high mark for taste: not chalky but smooth, like an actual milk-shake.  It’s quite yummy AND my 2 girls loved the chocolate shake even though it’s ‘healthy,’ God forbid!

* Sunwarrior’s Boosters include: Liquid Light – Pulvic Acid; Immune Shield; Activated Barley and Vitamin Mineral Rush

off comments
|

move2(b&w)[2]We all want to look and feel out best, right?  We exercise, primp and polish, but often fall short of the mark.  Are ‘bad habits’ getting our way?  Do we avoid ‘good habits’ because they seem boring or just a pain in the ass to do?  I love this sentiment by Seth Godin:

“Habits are great when they help us get what we want. Bad habits, on the other hand, are bad because the shortcut that satisfies us in the moment gets in the way of our long term goals.”

I’ve given this a lot of thought over the years as I get older.  There are a dozen things I should be doing daily to help me feel and look my best, but bad habits are hard to break and good habits are easily forgotten or set aside. Like Seth says, it’s easy to be bad and seemingly hard to be good.

It’s much easier to tackle a few items at a time, so I thought it a good idea to put forth 4 Good Habits  that  I believe are easy to remember, easy to start doing right away and easy to stick to.

1. Moisturize your skin always, no matter what.  After your morning shower and before bed are the easiest time to perform this ritual.  Legs, arms, face and all over.  There are so many benefits to massaging in a moisturizer suitable for your skin type, body area and season.  For summer I’m using Starflower Essential’s rich and nourishing Rose Chamomile Intensive Moisturizer on my face for day and night coverage.

2. Find an exercise routine you like and stick to it.  Religiously, purposefully, moderately, frequently.  I go to an exercise class, the Lithe Method,  4-5 times a week, yoga once a week and walk my dog 2-3 times a day.  I can’t imagine how lousy I would feel if I didn’t.  For me, I usually look forward to sweating it out, jumping around, and getting outside.  I know I’ll feel better when it’s over.  But, when I’m dreading the thought of getting on that mat, I remember that it’s only an hour or two long, it WILL end, and by then, I’ll feel terrific! Classes with great music, great instructors and friendly people motivate me, not to mention the money spent on monthly memberships.  What motivates you?  Find out and act on your findings.

3. Meditate and Journal. I’m lumping these together because I’ve found that their practice and benefits are so similar. And no, as I promised earlier that I would put forth ‘easy’ habits to start, these 2 may seem to be hard habits to form.  Every person I know who tells me they meditate and/or journal regularly, is adamant that the changes brought by these practices are overwhelmingly positive.  First, get some props together: a beautiful journaling notebook, a comfy meditation cushion, a guided meditation CD, a space you create with flowers and pictures of inspiring persons or places, then get on it.  Carve out a regular time in your day to perform this ritual and get to know yourself.  Try Louise Hays’ Meditations for Loving Yourself to Good Health.

4. Eat, buy and use organic.  Surround yourself with nurturing and non-toxic foods, cleaning products, bath and body goods and you’ll notice a change.  It’s good medicine, it’s preventative, it’s good for the Earth, it’s interesting, it’s tastier, it’s expanding, and it brings forth a more beautiful and sensitive you!

 

off comments
|

I guarantee that you’ve had dandruff at least once in your life.  Sadly, many of us have had it more that once and seem to battle it on and off. Get to the root of the problem and stop dandruff from ever coming back again!

Seborrheic dermatitis, or dandruff is a very common affliction.  The brunt of the blame lies squarely on the harsh synthetic ingredients found in most conventional hair care products AND our obsession with over-shampooing our hair.

An overly-dry or oily scalp provides the perfect environment for dandruff to thrive. This is often caused by over-shampooing with cleansers containing Sodium Laural/Laureth Sulphates, PEGs, artificial fragrances and parabens.  These synthetic, cheap and potentially harmful ingredients* contribute to inflammatory and compromised skin conditions which in turn can lead to dandruff.

Poor diet and hygiene can also cause dandruff by encouraging fungal and bacteria growth on our scalp.

Fight off the flakes with these 4 easy and natural steps:

Shampoo less.  Our obsession with squeaky clean hair has become a bad habit for many of us.  Try using a dry shampoo between washings or ‘shampoo’ your hair with only conditioner.  Make sure to rinse thoroughly with this practice.
Only use natural and organic shampoos and hair care products.  Look for shampoos that contains tea tree oil, lavender oil, zinc, sage and aloe. DIY: add a few drops of lavender or tea tree oil to your favorite organic shampoo .  And remember, steer clear of synthetic, chemically laden ingredients will only worsen the problem.
Try a natural pre-shampoo treatment.  Massage your scalp with coconut oil for 5 minutes before you shampoo your hair.  Coconut oil contains naturally occurring antimicrobials and fungicides that help quash fungal and yeast growth.
Rinse your hair with Apple Cider Vinegar.  ACV naturally balances your scalp and hair’s pH.  Shampoos and soaps make the skin and scalp more alkaline which can compromise its ability to fight off fungus, a leading cause of dandruff.  ACV’s pH of 2.5-3 can rebalance the scalp.  Mix one part ACV with 2 parts distilled water.  In the shower, pour the mixture all over  wet hair and massage in for a few minutes.  Rinse well and condition  Added Bonus: ACV removes excess oil, water contaminants and product build-up leaving your hair soft and silky.

off comments
|

You think you’re ok: you apply a a facial moisturizer with SPF, put on your make-up and go!  No brainer, you’re covered right?

Guess what?

 

For proper skin protection, you need to re-apply sunscreen every 2 hours!  How’s that going to happen when you’re wearing a full face of make-up?

Here’s How in 3 Steps:

Start with a tinted moisturizer with SPF protection, like 100% Pure’s Fruit Pigmented Tinted Moisturizer SPF 30; http://www.100percentpure.com/products/fruit-pigmented-tinted-moisturizer-golden-peach

Finish with a loose or pressed powder with SPF like bareMinerals’ Mineral Veil Finishing Powder Broad Spectrum SPF 25.  This powder can be re-applied repeatedly throughout the day to not only protect against sun damage but also to correct shine and ensure an enduring polished look. http://www.bareescentuals.com/bareMinerals-Original-SPF-25-Mineral-Veil/USmastermineralveilSPF,en_US,pd.html

Finally, carry with you an SPF Facial Spritzer that can be used throughout the day.  Supergoop’s Defense Refresh Setting Mist SPF 50 should be used right after make-up application and can be reapplied throughout the day. Don’t worry, it won’t mess with your work of facial art! http://www.supergoop.com/shop/defense-refresh-setting-mist-spf-50

off comments
|

strength-training-exercisesWe invite you to read juju’s new weekly post, brought to you by Sandra who is…Hurricane Strength Training!  Women and Weight Training.  If you’re looking to tone your body, accentuate healthy curves, and rid yourself of some troublesome areas of fat, a fitness regimen that incorporates resistance training is key. Many women have the misconception that running on a treadmill or pedaling away on a recumbent bike is the way to lose weight. On the contrary, a regimen that combines slow-paced cardio with resistance training (i.e. free weights, machines, body weight exercises, and resistance bands) will bring you to your fitness goals much more quickly and effectively.

Weight training burns more fat than cardio exercise because of the way it requires the body to consume more oxygen, even hours and days after a workout. This leads to a high number of calories being burned. Gaining lean muscle mass will raise your metabolic rate, allowing you to burn more calories at rest. If you are unfamiliar with how to approach a resistance training workout, feel free to contact me (215) 275-1066 for a complimentary training session, and I will get you started!

off comments
|

my Sunday kitchen stretch
Sunday stretch selfies

Finding time for a good stretch seems impossible when you’re over-stretched. The benefits of daily stretching exercises are not only proven, they’re a given.  Michael Jordan credits  stretching, as part of his overall fitness routine,  for promoting his long and successful NBA career.

Though I know I need a daily stretching routine, I often back-burner this activity in the pursuit of more pressing concerns: cleaning the kitchen, sorting through laundry, answering email, etc.  There’s only so much time, right?

Presently, I’m in the throws of a plantar fasciitis flare-up coupled with an inflammed piriformis.  All the result of my regular workouts and LACK of stretching.  Surely, a few stretches after my exercise class should suffice?  As I literally hobble out of the studio, I can’t deny that things are out of control.

Stretches, my PT insists, are my only hope.  Three PT sessions and a half a dozen carefully chosen stretches were my Rx.  Stretching, when done at home, on a regular basis, will be the only thing to heal me short of surgery.

I am challenging myself to stretch two times a day, every day, for the next week.  I will hold each stretch for 20 seconds, no more no less, as per the sage advice of my PT.   Of course, you’re all committed to some stretching routine already that honors each ligament and muscle.  But if you’re not, you’re probably like me and think that …

Creating this habit, seems like a stretch…..

off comments
|