The one leg bicep curl requires you to keep your core solid, maintain good balance and keep your spine upright and in good alignment. Do at least 15 to 20 reps and then switch legs and repeat.
Get those arms in shape for summer with this triceps press exercise. It is easy and can be done at home.
This weeks exercise is great for chest, shoulder and core strengthening.
Exercise of the Week:
This is a great exercise that works all of your Abdominal muscles. You only need a floor to perform the exercise and you can start without using a weighted ball overhead. To start lie flat on the floor, 1 leg bent, 1... leg straight. Sit up into a full crunch as you raise the straight leg up to meet your hands or the ball. Start with 10 reps on each side and progress from there.
This is a great way to get your Abs ready for the beach! See More
Jazzed -Up Oatmeal:
Oatmeal stabilizes blood sugar and helps clear cholesterol from the body. Try oatmeal topped with rosemary or fried sage, ricotta or Parmesan cheese, even a fried egg!
You can find paper-sized sheets of seaweed sold at grocery stores. Seaweed is full of antioxidants, potassium, and vitamins A + B. Dried seaweed makes a healthy and low -cal snack (10 calories/sheet). Break it into small pieces and eat it like potato chips.
This is an ancient strain of hard wheat with a roasted, nutty flavor and chewy texture. Farro is high in fiber and rich in magnesium. It is great in risottos, soups and hearty winter salads.
Eggs are an inexpensive source of high-quality protein and are high in nutrients which may reduce the risk of age-related macular degeneration.
You can buy black garlic online or in a specialty store. It doesn't have the same pungent odor as regular garlic...it is sweet and chewy. Mix it into sauces like regular garlic or simply spread it on toast like peanut butter.
This recipe is creamy and seemingly indulgent, but its thick texture and rich taste come from healthy avocados. Toss it with lettuce, cucumbers and halved cherry tomatoes for a simple salad...you will love it!
CREAMY AVOCADO DRESSING
Makes 1 1/2 Cups Prep Time: 20 Minutes
2 ripe avocados, halved and pitted
1 garlic clove
Juice of a Lemon
1/3 cup rice-wine vinegar
1/4 cup extra-virgin olive oil
Salt and Pepper
1. Scoop the avocado flesh into the bowl of a food processor. Add the garlic clove and lemon juice and process until coarse.
2. Add the vinegar and process until the mixture begins to look smooth. Gradually add the olive oil and mix until totally smooth. The texture can be thinned by adding a few tablespoons of water, if desired.
3. Season the dressing to taste with salt and pepper, and transfer it to a storage container. The dressing will keep for up to three days in a sealed container in the refrigerator.
Detox cleanses often involve juicing or fluids only. Here is a plan that allows you to eat really good food often and still accomplish a nice cleanse for your body. It is easy to follow and all of the items are available in your supermarket. Eat this and feel energized!
1. Preheat oven to 300°.
2. Heat a small Dutch oven over low heat. Add oil to pan; swirl to coat. Add garlic; cook 5 minutes or until garlic is fragrant, stirring occasionally. Remove garlic with a slotted spoon; set aside. Increase heat to medium-high. Add beef to pan; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook 5 minutes, browning on all sides. Remove beef from pan. Add wine to pan; bring to a boil, scraping pan to loosen browned bits. Add reserved garlic, beef,
remaining 3/4 teaspoon salt, remaining 1/4 teaspoon pepper, carrot, and next 8 ingredients (through bay leaf), and bring to a boil.
3. Cover and bake at 300° for 2 1/2 hours or until beef is tender. Discard bay leaf. Serve over noodles.
To make in a slow cooker, prepare through Step 2. Place beef mixture in an electric slow cooker. Cover and cook on high for 5 hours or until beef is tender.
Physical Therapy Just as Effective as Surgery for
Degenerative Disc Disease
Physical therapy and other non-operative treatments are just as effective at reducing pain and disability as surgical spinal fusion for patients suffering from degenerative disc disease (DDD), according to a recently published study conducted Thomas Jefferson University Hospital in Philadelphia.
Results of the study, which were published ahead of print in World
Neurosurgery, show that among 96 patients treated for DDD, there were no significant differences in outcomes between the 53 who were treated with lumbar fusion and the 43 who chose to pursue non-operative treatment. Measured outcomes included pain, health status, disability, and overall satisfaction. All patients
were cared for by the same physiatrist.
All of the subjects in the study received a diagnostic lumbar discography procedure between 2003 and 2009, and were offered fusion surgery based on the discogram and magnetic resonance imaging (MRI) results. Researchers found that while all patients reported significantly lower pain scores, data for the 2 groups "do not demonstrate a significant difference for standardized outcomes
measures of pain, generalized health status, satisfaction, or disability."
Results from an APTA survey found that 61% of
Americans experience low back pain, but only 4 in 10 seek relief through movement. The APTA patient-focused Move Forward website offers a host of low back pain resources
for physical therapists (PTs) and their patients, including audio presentations and an e-book on low back
pain and how PTs can help.
We all want to be happy. Did you know there are steps we can take to be happier? Here's how:
1. Invest time in your family and friends.
Studies have shown that strong family ties reduce rates of depression, suicide and stress, and may even help you live longer.
Happiness action steps: Create family ritual such as a weekly family meal or an annual vacation, and schedule an afternoon playing golf or wine tasting with friends.
2. Find your purpose.
Happy people have a reason to get up in the morning, are able to live their values and use their skills and talents to fuel their passions in their professions, the community and their personal lives.
Happiness action step: What's your "WHY"? If you are not sure ask:
- When do I feel fulfilled or happiest?
- When do I feel that I am maximizing my full potential?
- What do I want my life to look like in a year? Five years? Ten years?
3. Have faith. Spiritual people tend to be happier than non-spiritual people and may even deal with setbacks better. Additionally, having faith helps people find perspective.
Happiness action step: Take a few minutes each day be still and be grateful.
4. Get your financial house in order. The happiest people many not be rich, but they have enough money to be comfortable. Take control of your finances, and put the stress to rest.
Happiness action steps: Create a spending plan that accounts for all of your income and expenses; make a plan to get out of debt; and enroll in an automatic savings or investment plan.
5. Exercise, and eat right. Exercise releases endorphins, the ultimate mood booster. Eating a healthy diet full of vegetables, fruit, beans and nuts has been shown to lower blood pressure and cholesterol and reduce your risk of cardiovascular disease.
Happiness action steps: Take a walk during your lunch hour, or attend Evolve Physical Therapy's one-on-one personal training classes or 50 Shades of Grace group functional fitness classes. You will experience amazing results! Write a shopping list that includes healthy foods and shop the perimeter of the store...all the bad stuff is down the aisles!
Thank you Scott Smerud for this.