Mundane superfoods – part 1
The list of superfoods grows longer each day and they all seem to come from far off exotic locations and they can be quite pricey. So I want to share with you a few more humble, even mundane foods that are good subsititues for some superfoods.
Swap: Lemon Balm for Cacao
Ok the flavors aren’t similar but the effects are. People crave chocolate because it is soothing and even slightly stress relieving. The appropriately named lemon balm, lifts your spirits but without the stimulation from caffeine. Native to the eastern Mediterranean and West Asia, Melissa officinalis, like so many other herbs, has been used for centuries as a therapeutic remedy due to its antiviral, antibacterial, antispasmodic and antidepressant compounds. Its modus operandi, according to Natural Living Ideas, includes stress relief, relief of pain from indigestion and improving your appetite.
Another use for lemon balm is to promote sleep. You can chop the leaves and steep them in boiling water to make a tea or rub a few leaves on your skin to allow the natural oils to seep into your bloodstream, which helps you relax. In fact, a University of Maryland study found that 81 percent of the participants who used lemon balm with valerian root got a better night’s sleep than those on a placebo.
And a Northumbria University study reported that experiments with lemon balm returned memory-strengthening and improved problem-solving abilities when they took capsules filled with the dried herb. The subjects also performed “significantly” better when taking standardized computer tests on memory in comparison with those given a placebo.
One of the great things about lemon balm, a perennial herb and member of the mint family, is how easy it is to grow, particularly in the spring. It can be sown from seed, or you can buy a small plant from a farmers market or nursery, and you’ll be amazed how quickly it grows and spreads.
References
Natural Living Ideas March 8, 2017
Northumbria University April 29, 2016
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How to Prevent Running Injuries – Part 2
In part 1, I explained the importance of listening to your body when running. I know want to build on this and focus on specific actions you can take. Flexibility The natural stress-recovery cycle of running can cause the muscle fibers to knot up and stick together, limiting their function and leaving you more susceptible to injury. Breaking down these adhesions increases the muscles mobility which allows it to properly contract and lengthen. Sports or Deep Tissue massage can break down any adhesions or you can use a foam roller. Strength When a strong body runs, the brain tells the muscles to brace for impact before the foot hits the ground. The glutes and core contract to steady the pelvis and leg, and the foot and ankle muscles are activated to provide a solid foundation to land upon. If there was one muscle group I would encourage you to target it is to strengthen your glutes. The one leg squat is ideal for this. Shoes Please don't choose running shoes based on the brand. The best running shoes for you tend to be the ones that fit your feet the best and are most suitable for the terrain on which you run. For example, people with flat feet are best with motion control shoes while people like me with rigid, high arches need extra cushioning. Remember a pair of running shoes should be worn for no longer than approximately 400 miles.
Whats the most effective recovery strategy from after a run?
Fatigue in sport has become a topic of interest among athletes, coaches and sport scientists because it affects athletic performance across a wide range of sports. Sports related fatigue can be defined as a decline of muscle force or an exercise induced impairment of performance. (Knicker, 2011).Scientists recruited 46 healthy male recreational runners taking part in the same half marathon event and assigned them to four groups of equal ability, which either had sports massage, cold water immersion (ice baths), active recovery or passive rest within 15 minutes after the event.The sports massage group had a 20 minutes post event sports massage focusing on the legs. The cold water immersion group sat in cold baths where the temperature was maintained at fifteen degrees centrigrade plus/minus 1 degree. While participants in the passive rest group sat at rest on a bench. While those in the active recovery group jogged at 60% of their anaerobic threshold for all 15 minutes.24 hours before the half marathon, immediately after the intervention and then 24 hours after the race jump height, muscle soreness, perceived recovery and stress were measured. The results show the sports massage and cold water immersion had no effect on objective markers of fatigue such as changes in muscle and the blood but they did have a significant effect ont he subjective fatigue measures, including perceived recover and muscle soreness. These interventions were more effective than passive rest while active recovery had no physical advantage and a negative effect on perceived recovery.ReferenceIncrease your spine’s flexilbility
I recommend Cat-Cow a yoga posture where you move slowly between the two positions to increase your spine's flexibility. Yoga Cat-Cow Position Guidelines
- Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
- Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears.
- Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
- Release the crown of your head toward the floor, but don't force your chin to your chest.
- Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
- Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.
- Place your forearms on a bolster or stack of firm blankets to lift your torso more upright. This variation is especially useful for women who are pregnant.
- If your knee caps hurt, fold your mat or place a firm blanket under your knees.
- You can practice this pose throughout your day and while traveling. Sit in a chair (or airplane/bus seat) with your feet flat on the floor. Press your hands against a table, desk, or wall in front of you and perform the same spinal movements as in the regular pose.
- In Cat, let your head drop, releasing the back of your neck. Do not force your chin to your chest.
- Also in Cat, you can increase the abdominal massage and strengthening effects by drawing your belly button firmly in toward your spine
- In Cow, let the movement start from the tailbone. Allow your neck and head to be the very last part of the movement.
- Keep your shoulder blades broad and draw your shoulders away from your ears. This helps to protect your neck during the movements.
- Be aware of your breath and its coordination with your movements. Imagine your breath traveling up and down your spine as you inhale and exhale, like an ocean wave flowing onto the beach and retreating.
