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Turmeric – Could this spice ease muscle soreness?

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This article was posted today on Health Your Way Online. Please take a minute to check them out for some great health and fitness tips.

Tumeric

Turmeric has been getting a lot of attention in the health and fitness industry lately. You may know turmeric as a spicy, golden powder in curry recipes that gives Indian dishes its incredible flavor. But, what you may not know about turmeric is that it can help you recover from your next workout.

What is turmeric?

Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh which resembles the ginger root. Curcumin, the main active compound in turmeric which gives it the bright color, is loaded with health benefits. For years, naturopaths have been prescribing turmeric and curcumin to treat a number of ailments such as:

high blood pressure
arthritis
joint pain
pre-diabetes
ulcers
heartburn
depression

Most recently, a new, double-blind, randomized-controlled study published in the European Journal of Applied Physiology in March 2015 found that curcumin can help reduce pain associated with delayed onset muscle soreness (DOMS) and aid muscle recovery in physically active people. Participants in the study were given curcumin twice daily and asked to perform a heavy eccentric exercise.  They were monitored for 2 days and the researchers not only found that the curcumin helped reduce DOMS, but also improved the participants performance due to the anti-inflammatory properties.

Supplementation

Turmeric or curcumin can be taken in pill form or in the whole form as a spice. If you are choosing to supplement your diet in pill form, either with turmeric or curcumin alone, make sure to seek out a brand that contains the compound piperine, which will aid in absorption. If you would rather consume turmeric “as is”, select an organic, non-irradiated brand that is packed with naturally occurring curcumin.

Turmeric can be a great addition to your meals and drinks.  Here are a few simple ways to add it to your diet:

Add it to eggs
Sprinkle it on veggies like cauliflower, potatoes, and root vegetables
Add it to rice
Use it in soups
Blend it into a smoothie
Simmer turmeric with milk and honey and add it to your tea

Please note that turmeric and curcumin supplements are not suitable for pregnant women or individuals with bile duct dysfunction or gallstones. Turmeric also has the ability to slow the clotting of blood so it should not be mixed with blood thinners or taken within 2 weeks of any type of surgery. Consult your doctor before beginning any supplementation regime.

 

Ready, Set, GOAL

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This article was recently posted on Health Your Way

You have been training and working hard towards a goal and BAM – you hit a road block. Whether it be an injury, a change in plans or an act of God, you are sidelined. You now have 2 choices. You can A) give up or B) get back in the game. You don’t have to let a setback be the end of your journey – you can take the opportunity to view it as a set UP to a new goal.

 A Goal Within A Goal

Many athletes train for a particular event only to be stopped in their tracks by an injury. They don’t give up and throw in the towel.  They reassess their overall goal by reaching for a new goal – recovery. Their eyes are still on the big prize, but they have to work on a new goal in order to get back in the game. Take a cue from them and set yourself up for a new venture. As you heal , try a new activity like yoga or swimming. As you recover, you can still “compete” by challenging yourself to learn and perfect a new pose or stroke.

 Change Of Plans

Maybe your setback was due to change of plans on your part or the event itself. This happens A LOT to runners because of poor weather conditions. It’s very frustrating, but if you trained for a race your training doesn’t have to be for nothing. Find another race! Running a race that you don’t have planned or is unfamiliar to you can be exciting and fun. If finding another race is not an option, then run your own race. When the weather improves or your schedule clears up, map out the distance you planned to run and get after it. You may not get a finisher medal, but knowing you stuck with it is reward enough.

 It Ain’t Over ‘Til It’s Over

Sometimes setbacks actually mean giving up on your goal. Things happen that can permanently halt your progress, but don’t let it stop you from excelling. Find a new goal that fits into your life and your abilities but also takes you out of your comfort zone. The fear of something new and challenging can be refreshing and exciting. excel

No matter what your setback is, don’t let it get you down. It may take you a little longer to reach your goal or take you in a totally different  direction, but you can still achieve it.

Take Your Workout Outdoors

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This article was recently posted to Health Your Way Online

When the weather is beautiful, the last thing we want to do is be cooped up inside any longer than we have to. Step out of the gym and head out to your local park to change up the scenery for your  workout.

young woman exercising in a park

WARM UP

Walk or jog 5 minutes around the park.

WORKOUT

Beginners: 10 reps each exercise for 1-3 circuits, resting 30 seconds between exercises

Intermediate: 15 reps each exercise for 2-3 circuits, resting 15 seconds between exercises

Advanced:  20 reps for each exercise for 3 circuits, no rest between exercises or do 30 seconds of jumping jacks between exercises

EXERCISES

1. Platform Pushups

Find a platform like a bench or a step. Place your hands about shoulder width apart on the platform. Keeping the back flat, core tight and hips down, perform a pushup. Make sure the movement comes from the elbow and shoulders – not the hips.

2. Bench Step Ups

Using a bleacher or a bench, step up on to it with your left foot. Use and up, up, down, down cadence. After 30 seconds, switch and step up starting with your right leg.

3. Plank

To get into the plank position, start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the ground, being careful not to arch your back or stick your hips in the air.

4. Walking Lunges

Walking lunges are very similar to the way walk but include an extra element, the lunge. With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. Pause momentarily and then repeat the forward motion with your left leg. make this exercise harder, try doing the walking lunges up a hill.

5. Bench Dips

Head back to the park bench and have a seat. Grab the edge of the bench keeping your hands close to your hips. Walk your feet forward slightly until your hips are off of the platform and your knees are at a 90 degree angle. Bending your shoulders and elbows, bring your hips straight down towards the floor. Push yourself back up.

6. Hanging Abs

This one is tough! Hang from the high monkey bars. (Your feet should not be able to touch the ground.) Pull your knees up towards your chest and then lower them back to your starting position. Be sure to keep the movement slow and controlled. This is an ab exercise, so try not to use the momentum and swing the legs.

Resistance Band Exercises

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This article was recently featured on Health Your Way Online. I am thankful and honored to write for them!

You don’t need a gym full of weights and machines to get a great full body workout. Using resistance bands can challenge your muscles in a whole new way. And the best thing about resistance bands is that you can do a workout with them anywhere. Here are 3 exercises that will are guaranteed to give you results.

Squat Press

Stand in the middle of the band with feet parallel and shoulder-width apart. Hold handles at shoulder height, with palms facing forward and elbows bent. Squat like you are about to sit on a chair, keeping knees behind your toes. Stand back up to the starting position and then press your arms directly over your head. Return hands back to shoulder height and repeat sequence. Repeat for 10-15 reps.

Reverse Lunge with Bicep Curl

Place the center of the band under the arch of your right foot and hold both handles with the palms facing forward. Lunge backwards with your left foot and perform a bicep curl. Return to start position and repeat for 10-15 reps.  Switch legs and repeat.

Crunch with Lat Pulldown

Loop the band around a stable object, like a railing. Lie on your back, gripping the band’s handles with arms extended over head. Raise your legs and bend your knees so your shins are parallel to the floor. Crunch your upper body forward while drawing your arms toward your knees. Keep the elbows locked and straight during this movement and maintain a relaxed and neutral position in the neck – do not bring the chin to the chest. Roll back to starting position. Repeat 20 times.