Higher serum 25-hydroxyvitamin d concentrations associate with a faster recovery of skeletal muscle strength after muscular injury.

Barker T, Henriksen VT, Martins TB, Hill HR, Kjeldsberg CR, Schneider ED, Dixon BM, Weaver LK.

I didn’t even have time to use a recipe.  I knew that I wanted to incorporate quinoa into the dish so I threw about 1/2 cup of quinoa into about 1 cup of water and put it on the stove to boil, while I scrounged around the fridge to see what I could use as far as veggies go.

When I got to my worksite, I wasn’t sure i would even serve it (I had yet another back up).  I was afraid I would turn everyone off to healthy cooking forever!  I decided to taste the dish yet again, and cooled off, it was actually pretty good!  I warned people, but they LOVED it!  The best part is they were really excited about how easy it was and requested that I post the recipe (hence, current blogpost).

One person suggested using it as an alternative stuffing to stuffed peppers.  I didn’t have an bell peppers, but a red bell pepper would taste and look great!

Here is what came out of a rant in the kitchen–a wonderful, nutritious dish you can eat as a side dish or an entree.Ingredients: (this is just what I happened to have)

1/2 yellow onion

1/2 cup of chopped celery

2 small zucchini chopped

3/4 cup of frozen roasted corn

1/3 cup of fresh peas (from the pod!  they are so cute in there)

1-2 cloves of garlic

salt and pepper to taste

1 cup quinoa

Directions:

Cook quinoa according to the package directions, taking it off the heat just before all the liquid is gone.

Saute the onion and celery in as little grapeseed oil as possible, until starting to soften.  Add the frozen corn, peas, and seasoning (I added a little red pepper too, but you don’t have to).  Add about a 1/4 of water if the saute starts to get dry.  Take the veggies off the heat while they still look fresh, like they could cook a little longer.

Add to the quinoa, stir everything together. Ideally, let mixture sit for 10 minutes (it will give it a chance to cool and the flavors to set up).

ENJOY!! (pictures forthcoming)

She was visited by a Marine who lost both of his legs in Afganistan, who, as she put it, “was steady as a rock.”  That made her realize that she could gain her independence again and gave her hope.  Massive hope that she could get back to normal, and even exceed normal. 

Yes, this is a powerful story.  It moved me to tears several times–when I first heard it and then again, when i read the transcript.  But I think the thing that struck me the most, was the power of the ripple effect.  This Marine had something horrible happen to him–he lost both legs!  I can’t begin to imagine, not just the emotional impact, but the pain–the initial pain and the phantom pain that haunts amputees for many years after losing a limb.  Through this pain and emotional anguish, he became strong again, and now serves other severely injured servicemen.  He didn’t just become functional, he is an example of hope for others. 

I’m sure it never occured to this guy that his service to this woman in a Boston hospital  would have such an impact on people all over the country today.  When she did her interview, was she aware of the impact that she would have on someone in Ohio?

When tragedy happens, especially violent tragedy, its hard to grasp.  Its hard to keep our faith, and its hard to wonder what we are here for.  But as we heard on NPR today, and many times in the past, relating to other attacks on our country, tragedy can release positive energy into this world that was not there before.  These huge explosions that are meant to harm may actually bring about massive change and awareness of a larger presence in our lives that we were ignorant of moments before. 

Each of us have small “tragedies” in our lives each day.  Some days are worse than others.  Like the day someone gets a cancer diagnosis, or the day someone has a heart attack.  These are life-changing events for people.  These events effect many people, not just the one who is sick. 

But what if we take these tragedies and turn them into a positive energy?  What can we do with that?  Conventional wisdom says–create awareness, get screened, do tests, raise money for research. 

Unconventional wisdom says–create positive energy for change in our health consciousness.  By focusing on what we want, HEALTH, we bring a new level of energy into the world (a higher vibration), that has a massive ripple effect on not just health, but everything. 

Just like the woman who lost her legs–she boldly proclaimed that she had the hope that she would not just get back to a normal life, but that her life could possibly be BETTER!  How can WE turn every day events, what we do each day, how we treat each other, how we treat OURSELVES, to create a higher consciousness of health to create more positive energy in our world? 

Please leave a comment!!! I would love to hear your thoughts and know how you are contributing to  a positive ripple effect! 

be well…Elyse

You can read the transcript of her story here.  

Here is the truth: no hype or BS.  These are the 3 biggest mistakes people make with their kids’ health and what you should really do:

#1.  Do you offer your kids gatorade before, during or after sports? 
This is a big marketing pitfall.  Gatorade and simlar drinks are full of artificial colors, flavors, and sugar–way more than they need of sugar and “electrolytes”.  Drinking these products even occasionally can  cause weight gain in a lot of kids, especially if they start at an early age.   

solutions: 

• if you are worried about electrolyte balance,purchase natural hydration drinks like coconut water, hoist (a new product), or water. 
• Water is the best, easiest solution
• If all that’s available is a gatorade-type drink, cut it in half or more with water.  They probably won’t know the difference.
• Avoid artifical colors in all foods, artificial sweeteners like aspartame, sucrolose, and acesulfame K.
• Read the labels!  If you don’t know what it is, don’t give it to them.
• If there is an excessive amount of sugar or the Total Carbohydrates are higher than 15, its like drinking soda.  

#2.  Most parents don’t know how to talk to their kids about weight.  Whether your kid is overweight or not, this is a very hot topic, especially among teens and tweens.  Do you leave magazines around that have a lot of headlines about losing weight or being “skinny?”  Kids pick up on this at an early age, around 8 or 9 years old, when they are becoming aware of their bodies and that they are starting to change.  They will internalize these messages even if we don’t talk about it with them.  There is no doubt that this is a touchy subject.  It can conjure up a lot of emotions for parents and kids.  If you need help, consult your pediatrician, or a psychologist who specializes in body image.

solutions:

• If your child has a weight issue or is just bigger than other kids her age, talk to her about it.  Don’t ignore it.  She or he knows that they are bigger than the other kids and probably already feels self conscious about it, but doesn’t know what to do. 
• Talk in terms of “health”, versus fat or skinny.  Even adults should refer to weight this way.   Talk about what is healthy, what is unhealthy, and why its important to you.
• Emphasize that everyone comes in different shapes and sizes, that there are some things that we can control, like what we eat (healthy or unhealthy choices) and how we choose to spend our time (exercise, or sedentary activities), and some things we can’t control (how tall we are, how easily we gain weight, etc). 
• Reference images in magazines and on TV as unrealistic.  Be honest about how women are portrayed in the media and express your opinion about it.  It can be very empowering for a young woman to know that its unrealistic and unnecessary to compare herself to what is in the media. 

#3. Does your teen work out with you?  Do you do the machine circuit at the gym together?  While this may be a great bonding experience, having kids work out on machines is not a great way to teach them about conditioning.  I know this really goes against the grain for some, but this is old school.  Here is what you could be doing:

• Engage in real movement.  Our bodies move in amazing different ways, working the whole body all together.  We should condition our bodies this way too.  This is called “functional movement.”
• Let them play like kids.  Playing on the playground is very beneficial for overall skill development and mental let down from the stresses of life.  This is extremely important for kids today.
• Ride bikes together, swim laps, run around the block, if you want to engage them in some more traditional exercises.  I love these exercises because they are things that they can do for the rest of their lives. 
• Teach them how to use gym equipment at all ages.  The old precaution of not lifting weights before age 13 has banned younger kids from the gym.  Its true–kids can get hurt (at any age) if they don’t use equipment properly.  However, kids can toss a 4 lb medicine ball, stand or even jump on the bosu, learn how to engage their core muscles with planks, do pull ups, and lunges. 

Did you see yourself in this article?  Did this help you?  Please leave a comment!! 

Thanks and  be well…Elyse

1 cup carrots and 2 cups butternut squash (both cubed)

1 onion chopped

2 cloves garlic minced

2 C vegetable broth

2/3 C cashew butter (or soaked cashews–12-18 hrs)

2 tsp ginger root minced

1 Tbsp curry powder

1/2 tsp salt, 1/4 tsp pepper

2 cups water

2 Tbsp oil

Directions:

Saute onions, garlic, and carrots in oil over medium heat for about 3 minutes or until soft.

Add ginger and curry powder–cook 1 minute

Add squash, water and s/p.  Bring to a boil, reduce heat and simmer stirring, until squash is soft (~15 min).

Let cool slightly and puree with cashew butter or drained cashews.   Enjoy!

Leave me a comment!!  I want to hear how it turned out!    Be well…Elyse

All this can be very discouraging to someone who doesn’t have a degree in biochemistry. Fortunately it’s not as complicated as you might think.

We tend to categorize fats these days into the “good category”(i.e. fish oil, monounsaturated fat) and “bad” fat (such as saturated fat, and trans fat).

What many have attempted to explain in the past is not necessarily true today. This article is going to make it crystal clear for you and eliminate any confusion about this subject.
omega fats:
-There are 3 omega fats-3, 6 and 9. They are named for the placement of a double bond in their structure.
-omega 3s are known to create anti inflammatory byproducts when metabolized by our bodies. Unfortunately we don’t get enough of this type of fat.
-Great sources are small fish like sardines and anchovies (or supplements made with these fish), chia seeds, and ground flax seeds.
-omega 6 and 9 fats are essential for health, but we have an over abundance of them (mostly because they are present in corn and corn is in everything). Omega 6 and 9 are metabolized into byproducts that cause
inflammation. That’s something to avoid! So eat less corn! (It’s all genetically modified anyway).

saturated fats:
-saturated fats from animals are not good for you. This is where many toxins pool in the animal. So when you eat butter or bacon or any fat from an animal, you are ingesting all the toxins from that animal.
-saturated fats from plants are awesome and actually necessary for good health. Get these from nuts, seeds, coconut oil.
-mono saturated fats from avocados and olives are also very healthy. Try using extra virgin olive oil (cold pressed) “raw”. I will lightly steam veggies in a pan with water, drain, and add the olive oil at the end to preserve the nutrients and structure of the olive oil.
-plants have fats in them and these are also not only good for you, but essential for good health.
-trans fat should always be avoided. It can be found in many baked goods, crackers, processed foods, cake icings. Be sure to read the ingredients label and look for “hydrogenated oil”, “partially hydrogenated oil”, “fully hydrogenated oil”, or “shortening”.

It’s not difficult to incorporate healthy fats into your diet. Avoid processed foods, cut down on animal foods, and experiment with new vegetables and legumes.
Please make a comment below if you got something out of this article or if you have a recipe to share.
Thanks!
Elyse

Its because of insulin, that fat storing hormone that has become our society’s nemesis.  Insulin wasn’t always bad–in fact its REALLY important!  I’m not going to go into a ton of detail and biochemistry on why its good or bad, etc.  I really want to emphasize that the “beer gut” came from beer (originally or as a joke) because its made out of grain, and is basically a processed grain.  It was the first processed grains invented (click here for a quick history).  Insulin helps us store fat when food is plentiful, for times of famine.  Fortunately we are blessed with bountiful food and we don’t need a lot to store.  These fat stores accumulate around the mid-section to protect our most vital organs.  But, when it sits there overtime, it creates a TON of stress on our bodies, by lugging it around (lug around a 10-20-30 lb weight in your purse all day), storing toxins, putting stress on internal organs like the liver, heart, kidneys, adrenals, not to mention the pancreas, from where insulin is secreted.

Nowadays, the beer gut is caused by all sorts of processed grains in the forms of:

• soda
• pasta
• bread
• cereal
• alcohol
• candy

Think about how these “foods” contain grains–corn, wheat or other grain, sugar.  We shouldn’t consume these “foods.”  Sorry, but that’s the truth.

To combat the insulin SPIKE, combine healthy carbohydrate sources like, legumes, vegetables, fruit, nuts, seeds, and dairy (if you choose) with protein, healthy fats, and fiber.  Fiber and healthy fats are built in to most of these.  The two key times I think effect your overall success for keeping your body from craving these products are breakfast and the afternoon snack.  Start your day with a protein,fiber, fat rich breakfast.  Then between 3 and 5, when that vending machine craving comes along, reach for celery and hummos, or a handful of nuts.  This will get you through rush hour and to a healthy dinner.

If you liked what you read here, please tell me by leaving a comment.  better yet, share it with your friends! 

Thanks!!  Elyse

1. stand–create a work station where you stand to work at the computer.  Make sure the height is erganomic so you don’t start to compensate.  You can also use a stability ball to sit on.  These might look weird but they can literally change someone’s life.  Both of these tips engage the brain as well as the body, so your brain stays fresh as daisies!
2. this one might be easier: while sitting, squeeze one buttock, and then the other.  This is a great exercise because you can keep doing what you’re doing.
3. stand up and lower to sit–otherwise known as a squat.  stand and lower to chair–tap but don’t sit down all the way. Keep your belly button pulled into your spine while lowering, and squeeze glutes when you come up
4. do lunges at the copier–if you have to stand around waiting for the copier, or for something to happen at work, do lunges and get your blood flowing.  This is a great reason to wear more comfortable clothes at work.

How do those exercises work for you?  please leave a comment below.  if you have any injuries or health conditions consult your doctor before starting something new.

–walk outside for 3-5 minutes, even if you’re going on a smoke break–take a walk till you’re done. Walking is great for digestion, so when you are finished with lunch, walk around the building. It only takes the average person 15 min. to eat lunch, so take 5 more minutes to walk
–if you are already doing that, add some weights to your walk–like 3-5 pounders–you can do bicep curls!
— throw a ball with a coworker outside for 5 minutes
— squeeze your glutes (yes, thats your buttocks) while sitting at your desk–wake those puppies up! squeeze one at a time
–drink water! many people complain that drinking water makes them go to the bathroom–well, YEAH–take that opportunity to get up, walk around, and refocus.
Simple but effective! Get to it and tell me how it goes by leaving a comment.

Exercise can actually enhance your healing process, so long as you don’t overdo it, listen to your body and do the right exercises. Please take into consideration that many of the tips I provide below depend on your age, current fitness level and injury. These tips are for minor injuries that don’t require surgery or physical therapy. They are also great ideas to help avoid injuries.

• Foam roller: If you have not heard of a foam roller, you need to read my blog about them, Foam Roller 101. They are the single most effective tool to use to heal chronic tendonitis, tight muscles, cramping, and to prevent injuries from ever happening. It’s vital to use proper technique, so check out my blog or ask a fitness professional who is knowledgeable in foam roller use.

• Swimming is an excellent alternative for people who are either out of shape, or cannot do weight-bearing exercise. If you cannot swim, take an aquatics class where you can wear a floatation belt. Swimming with a pool buoy between the legs is effective especially for lower body injuries.

• Knee injuries can sometimes handle the bike as long as the tension is moderate to light. Focus on the back of the leg, like the glutes and hamstrings by using a pedaling motion similar to scraping gum off your shoe. If you sit all day, this is a fun way to work the legs without a lot of impact on the joints and hopefully prevent injury.

• Low-back injuries that are not nerve related can be tricky. Exercise the core gently. Two great exercises that help loosen some of the tight back muscles and strengthen the core are pushing your back into the floor, and a bridge. Lie down on your back with knees bent. Neutralize your pelvis by tilting forward so your spine is flat on the floor and you cannot put your hand under your back. Pull the belly into the spine. For a bridge you will stay in this position and then lift the hips off the floor, engaging the glutes (your butt). Lower slowly until you are about an inch off the floor, then come up again. You should feel this in your glutes, not your back. If you are unsure about how to do these properly, or if they cause back pain, find a qualified fitness professional to watch your form.

• Minor shoulder injuries are some of the hardest to recover from. Most of the time, these injuries are caused by weakness in the upper back muscles, located between your shoulder blades. If you have a difficult time pulling your shoulder blades together (without bringing your elbows back), you are at risk for shoulder injury. This can also be caused by tight chest muscles. People who work at a computer are very prone to this combination. Have a friend stand behind you and put their fingers between your shoulder blades. Then, try to squeeze their fingers, pulling your shoulder blades back and down. Be sure not to tighten your shoulders up, around your ears and neck. ■

If you need help with foam roller technique and the form of these exercises, email Elyse at elysej@venus4her.com. Venus Fitness is holding a comprehensive injury clinic on April 13 at 9 a.m. Visit www.venus4her.com. This article was originally printed in the Cincinnati Enquirer on March 28, 2013

PLEASE MAKE A COMMENT IF YOU LIKE THE ARTICLE!