Tuesday, July 5, 2016

'when Myofascial Release Gets Emotional'



There is anecdotal evidence that in addition to triggering emotional catharsis from time to time, SMR has less dramatic emotional benefits.
When Yoga Tune Up® creator Jill Miller was writing her book, The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility and Live Better in Your Body (Victory Belt Publishing 2014), she put out a request for stories about how her Yoga Therapy Balls had been useful to those who had used them.
“A major category that outnumbered all others was how people used the Therapy Balls for self-soothing and emotional regulation,” she says.
Miller suggests that self-massage positively impacts the nervous system, which can enhance relaxation and stress relief.
"When you apply pressure in certain areas of the body, it helps to reset the central nervous system. Giving more to the parasympathetic (which induces relaxation, slows heart rate) and taking away from the sympathetic (which quickens heart rate, raises blood pressure) is enough to create a global emotional state change,” she explains.
There is research evidence to support Miller. Studies have shown that applying pressure has been associated with slowed heart rates, lowered cortisol and blood pressure levels, and more (Diego 2009; Young-Hee 2011).
To read more about how to support clients when self-massage tools like foam rollers release more than tight muscles and trigger points, please see "When Myofascial Release Gets Emotional" in the online IDEA Library or in the February 2016 print issue of IDEA Fitness Journal. If you cannot access the full article and would like to, please contact the IDEA Inspired Service Team at (800) 999-4332, ext. 7.

Tuesday, May 31, 2016

Your Body, Health & Energy Is Made In Your Kitchen!


This is my most requested recipe – it pleases everyone, even those who don't care for curry! This Pakistani Kima is gluten-free, dairy-free, with low carb, paleo, AIP, and vegan options - plus it's full of nourishing real food ingredients.
4.8 from 4 reviews
Pakistani Kima Beef Curry
 
Author:
Recipe type:main dish
Cuisine:paleo, AIP, low-carb
 
This is my most requested recipe – it pleases everyone, even those who don't care for curry! This Pakistani Kima is gluten-free, dairy-free, with low carb, paleo, AIP, and vegan options - plus it's full of nourishing real food ingredients.
Ingredients
  • 2 – 3 Tbsp oil (I recommend coconut oil.)
  • 1 cup chopped onion (I use ¼ cup minced)
  • 1 clove garlic, minced (see The Easiest Way to Peel Garlic)
  • 1 lb ground beef (or other meat or even chicken. See below for vegan option.)
  • 1½ Tbsp curry powder (See Sweet Curry Powder Recipe). Here's a nightshade free curry.
  • 2¼ tsp salt (I recommend Real Salt)
  • ⅛ tsp pepper (omit for AIP)
  • ⅛ tsp cinnamon
  • ⅛ tsp ginger
  • ⅛ tsp turmeric
  • 2½ – 3 cups tomatoes (about 1½ 14 oz cans) (omit for AIP and use this Nomato Sauceinstead.)
  • 3 potatoes or sweet potatoes (see low carb options below. Use sweet potato for AIP.)
  • 2½ – 3 cups peas (see low carb/paleo options below. Use snow peas for AIP.)
Instructions
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  1. Melt oil or butter in a large pan.
  2. Add onion and garlic (if using minced, add a bit of water to reconstitute).
  3. Cook until onion softens and garlic begins to brown (watch it carefully – garlic burns easily!)
  4. Add meat and cook thoroughly.
  5. Add curry, salt and spices. Stir well.
  6. Dice potatoes.
  7. Add potatoes, tomatoes and peas to the pan.
  8. Bring to a simmering boil. Reduce heat, cover and simmer for 25 minutes, or until potatoes are done.
Notes
Dice the potatoes small. It’s pretty disappointing to wait the whole 25 minutes and still have crunchy taters!
Add the peas later in the cooking time to keep their color more vibrant.
Substitute ingredients and add more or less to your taste. However, if you add more potatoes, onions, or peas, you will need to increase the seasonings.
- For a low carb option, sub green beans for the peas and cauliflower for the potatoes — any low carb option you like. How about radishes for the potatoes :)?
- For a vegan option substitute beans or a soy product (like TVP) for the meat. I don’t personally recommend soy, but it does work and tastes great.
- Curry note: I use a mild sweet curry (my youngest doesn’t like spicy anything!) – In case you missed it, here is my Sweet Curry Recipe :-).
- The recipe calls for potatoes but I have done this with sweet potatoes and it’s ahhmazing. Plus it meets paleo standards that way.