Functional Range Conditioning – “Move to Heal”

functional range conditioning, functional range release

FRC – “Move to Heal”

How do you recover from Injury?
Most would say Rest Ice Compression (wrapping/ splinting/ bracing) with some Elevation. I have always wondered about this method. While the jury is out regarding ice and health along with immobilization of the joint.
Though we can all agree on, if we want to Heal we need oxygen flow to the injured area. Why is motion crucial for recovery? What are safe actions to maintain and recreate strength through full range? How can we recover back to sports faster?
functional range conditioning, functional range release
Take an ankle sprain. Immediately at outset of injury the body begins to send cells to clean and heal/ reconstruct your body. Oxygen flow is the most crucial. Oxygen is used to create new tissue (new You) The Body does one thing really well, heal itself. Activity, load specifically, determines how the body will heal and to what level of function. Baring all neurological or serious injury, healing is how the body functions after injury.
According to Davies Law (1) soft tissue (skin, joints, ligaments), all model along impose demand. When effort is given in a specific direction the soft tissue while adapt. Correlating positively with Wolffs Law (2), describing bones modeling along imposes demand. Both laws of biomechanics shows how crucial it’s to create when demand, or load, is specifically controlled the body will grow your command.
FRC (Functional Range Conditioning) uses PAIL/RAIL’s (Progressive/ Regressive Isometric Loads) to create the demand (load) on the joints, ligaments, and bones in a specific direction delivering an increased resilience of the joint. Combined with passive range Hovers, the joint and tissues are challenged to actively maintain a range only accessible from a passive starting point. Active isometric loads are not only a pillar of the FRC system but also a staple of the fitness industry with foundational information from sources like (4) The Whartons’ stretch book: featuring the breakthrough method of active-Isolated stretching.
Creating progressive overloads at all the angles accessible at all ranges of motion “up to painful range, then backing up slightly” for the joint at the onset of injury. A good buddy of mine and Godfather of Kinstrech & FRC @HunterFitness (3) advocates movement through every moment of recovery, as he goes on his own journey of ankle rehab.
Personal beliefs for recovery. Active healing – Moving to Heal. Dr. Jennifer Robinson wrote it best when coining the acronym “M.O.V.E” (4)
Movement, not rest.
Optionsoffer other options for cross training.
Vary rehabilitation with strength, balance and agility drills.
Ease back to activity early for emotional strength.
I could not have said it any better myself.
Have the day you deserve

Functional Range Conditioning – Prehab over Rehab

Functional Range Conditioning – Prehab over Rehab

Why stay in pain, with no gain? A question I ask all of my clients while navigating this bodywork journey. Statement #1 “Pain, it’s just the way it is.” Statement #2 “I don’t even realize it anymore, it’s normal.” Two of the many statements I hear from clients as they travel on their pain management journey.

Short of neurological and psychosomatic, pain can be managed with progressive movement options. It has been studied that pain will limit our “want” or ability to move called “nocifensive response” (1). Not the physical or neurological ability to move. Now, this can be interesting when thinking of all the movement that was actually really easy once we actually tried the movement. Fact is, the skin is a receptor that tells the brain what the outside is doing, this regulates our experience. When creating an experience of progressive movement options our body is less likely to limit the full spectrum of movements we are blessed to create.

Functional range conditioning
Picture credit to https://markowtrainingsystems.vhx.tv/wrist/videos/wrist-flexion-pails-rails-part-2

Functional Range Conditioning combines progressive and regressive isometric loads (PAIL’s/RAIL’s) with controlled articular rotations (CAR’s) to build the joints capacity to bare loads at ranges of motion we don’t use every day. When the body has movement options it feels safe, when the body feels safe, the body is free of compensation during movement. 

Throughout my 10 years in the bodywork industry, the answer remains the same. If you want to heal properly. Moving 90-99% pain-free joint range of motion. Progressive loads must be placed on the tissues in order for them to model to the specifications demand placed on the body through daily activity. Wolffs (2) and Davis (3) law will explain that the body will not grow if not placed under proper specific loads. When the body is in motion, it will stay in motion. Provide the body with the most options for the greatest opportunity of pain-free movement

Increased joint resilience creates less injury. Let’s get your joints right. Why stay in pain, with no gain?

Call to schedule your Functional Range Conditioning / Functional Range Release session today.

214-679-0424

Free consultation with every session. The more we know the greater we shall grow.

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References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438523/
  2. https://en.wikipedia.org/wiki/Wolff%27s_law
  3. https://en.wikipedia.org/wiki/Davis%27s_law

Carpel Tunnel – The Elbow, a True Culprit

carpal tunnel massage, carpal tunnel rehab, carpal tunnel surgery

Carpel Tunnel – The Elbow, a true culprit

Wrist surgery. Hope to be one of the last resorts, down the line from “carpal tunnel” wrist pain. Now the “” air quotes are to say that pain in a location may not be the cause of the pain.carpal tunnel massage, carpal tunnel rehab, carpal tunnel surgery

A large part of my clients present with weakness during pinching or twisting a knob, even gripping a coffee mug. Everyday activities for most of us. Pain in the wrist and hands can be relived. With progressive self-awareness and increased movement patterns.

“What can we do to not feel pain?”, you may ask. Let’s look at the elbow. When driving, writing or drinking, a typical wrist position is neutral with the thumb up and elbow out. This creates the need to internally rotate the shoulders which may clamp down on the nerve and blood vessels in the shoulder-neck area. Why is any of that important? Because any and all clamping of the nerves can create the numbing and or weakness associated with “carpal tunnel”.No way can a typing pad nor casual passive stretches will solve the problem.

4 concepts when treating wrist pain with manual therapy, that may be the difference between surgery and pain-free wrist:

  1. Recover or to prevent “carpal tunnel” or better-said wrist pain, is neuromuscular therapy combined with Functional Range Release (R) at the pronator teres and quadrates teres to relieve the tension/ pressure of the muscles that primarily rotate the forearm.
  2. Reinforces movement into the increased passive range of motion with active range of motion practice, brought to use by the Functional Range Conditioning’s wrist and elbow CAR’s (Controlled Articular Rotations).
  3. Consistency of movement in your increased range of motion. The best thing we can do when moving is to stay moving.
  4. Most powerful step is, always challenge yourself. Simply moving when you are tired is a challenge for some of us. Each and every time we challenge our bodies with movement, the body will adapt to the demand (load) and produce greater results each and every time we recover.

Increase strength at end range of motion. Increase the resilience of your joints, with prehab like FRC. A body in motion stays in motion. Challenge yourself to perform daily CAR’s to build your joints, tendons, ligaments, and muscle, and nerve connection by consciously activation during movement. Let’s get you right with your joints. Why stay in pain, with no gain?

Schedule you Functional Range Release/ Functional Range Conditioning session today.

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Some “how to” Elbow and Wrist CAR’s from Dr Ian Markow

Wrist CAR

Elbow CAR

Life with TMJ – Relief. There is a way.

tmj massage, functional range release

TMJ – Relief, there is a way.

Ouch! TMJ a bugger when you just feel into that good sleep, roll over and a siring pain shoots through your jaw. TMJ also know is Temporal Mandibular Joint dysfunction. Many American’s headache/ migraine symptoms are caused due to TMJ. Though in fact, you do not have to live in pain. TMJ is specifically categorized as pain in front of the ear(s), due to; mandibular joint misalignment, a blow to the face, entrapment of the facial nerve, clinching of the jaw, or even grinding of the teeth.

Many times a month a client will approach my with symptoms of TMJ, telling me about the pain they feel in the side of their face/ jaw, headache right along the temple area, even pain in the base of the skull. My instructor, Cynthia Ribeiro, encouraged me to always relate with my client’s whole life “Not only about the full glass of pain, but every drop of activity that is inside”. In a lot of cases the person is unaware of the effects the jaw has on the body when balancing the head and the way the body will compensate to allow for you to walk in a straight line towards a balanced horizon.

Last week a client came into my studio at Dynamic Touch Massage in New Port Beach, CA, with the face of anguish over a sharp pain she felt towards the end of her left shoulder and a blinding headache at top right corner of her eye. She was guided through a battery of assessments finding that she plays golf as a righty 2 times a week – every week and clinches her teeth whenever her boss walks past the reception desk. She told me “he has the bladder of a teacup Poodle”. Amongst our laughter, the conversation gave clarity of plausible causes to the discomfort as we proceeded with the massage.

After providing some Neuromuscular therapy combined with techniquestmj massage, functional range release from Functional Range Release to the scalenes, masseter, trapezius, and the scalp. The migraine began to dissipate along with her face of anguish, by the end of the session she had increased neck mobility and could open her jaw wider.

Now as a healthcare educator my work is never done, especially with her migraine, because she has work tomorrow with her “teacup Poodle”. We must continue her progression by adding some new patterns taught from the Functional Range Conditioning Systems through daily CAR’s (Controlled Articular Rotations) for the neck, torso, and shoulders all to provide greater range allowing for more movement options.

10 years of bodywork, I have found a lot of times we are limited to only a few ranges of motion in a day. From the bed, to the car, the desk, to the car, straight to the bed, maybe some gym. Ultimately limiting us in the full spectrum range of motion we are blessed with creating.

My passion is empowering clients with G.O.A.L.S. (Gaining Options and Leveraging Strengths) through controlling strength at the end range of motion. The belief that when the body has options of movement, will lessen the severity of injury if not prevent injury due to joint resilience from daily CAR’s. Let’s get you right. Mobility is capability and capability is power. Why stay in pain with no gain?

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TMJ (Temporomandibular joint disorder) it’s true. One of the toughest pains to deal with

Millennials’ stress is physically manifesting in this part of the body

Dentists are seeing an uptick in temporomandibular joint disorder, or TMJ

It’s no secret that younger generations are sleeping less than previous generations, and are experiencing a lot of stress to boot.

Of course, side effects of these two issues are a given, though they manifest differently in individuals. For some, heightened anxiety levels are manifesting themselves physically, in their jaws.

Temporomandibular joint disorder, which according to Well and Good is more commonly known as TMJ, TMJD, or TMD, is a problem with the hinge that connects your jaw to the temporal bones of your skull. This very hinge helps control two of human’s most valued functions — talking and eating.


TMJ can cause pain in your jaw joint and in the muscles that control jaw movement. According to Mayo Clinic, jaw pain may be caused by a number of factors, such as genetics, arthritis or jaw injury. Of course, some who experience jaw pain also tend to clench or grind their teeth (a.k.a bruxism), although many people clench or grind their teeth out of habit and never develop the disorders.

Symptoms tend to surface in the way of jaw or tooth pain, difficulty opening your mouth, popping and clicking noises, as well as headaches, pain under your eyes, and discomfort down the neck and shoulders, according to Well and Good. If you just moved around your jaw to see if you’re unknowing experiencing any of these symptoms, we feel you and may, or may not, have done the same.

According to Well and Good, dentists are chocking up an increase in TMJ diagnoses to increased stress and decreased sleep, though there are many other factors that may be causing the jaw tension. “We’re definitely seeing a lot of younger patients coming in with TMJ issues. I think a lot of it has to do with stress,” celebrity cosmetic dentist Victoria Veytsman told the health website. “People’s teeth are worn, they’re grinding, and they’re not sleeping well.”

In most cases, the soreness tied to TMJ disorders is temporary and can be relieved with a self-managed care plan or nonsurgical treatments. According to Mayo Clinic, these treatments include wearing a mouthguard, physical therapy, anti-inflammatory medications, muscle relaxers, stretching and massage or acupuncture, among others.

Lee Tilghman, a Villanova grad turned full-time wellness blogger with more than 366,000 followers, noticed that she was carrying a lot of tension in her jaw and set out on a problem-solving journey. Along the way, she discovered the massage she demonstrates below to be helpful in providing relief.

View this post on Instagram

 

How to self-massage to relieve jaw tension and combat bruxism 💆🏼‍♀️
In today’s blog post (link in bio) I’m talking all about bruxism (or involuntarily teeth clenching during sleep). We hold so much tension and stress in our face, and simple relaxation techniques are often overlooked when it comes to combatting bruxism. In 2013, my dentist told me I was a nightly tooth-grinder and my only option was to buy a $450 mouth guard. I purchased it, but it didn’t work. This year, I decided to get to the ROOT problem of my jaw clenching. Head to the blog to learn more about my bruxism journey and more holistic approaches to taking care of bruxism. 👉🏻To self massage: Do the following massage SLOWLY and INTENTIONALLY. It is most effective if you do this for 5 minutes each night before bed. No oils or serums needed, just clean hands! Starting at your forehead, press into the bones and move up the skull. Then move to cheeks, nose, then lower jaw and up around the temples. Use your knuckles to help relieve any tightness or soreness. Put your index finger inside your mouth to press into your gums. Take a deep breath. Loosen the knots in your cheeks with your index finger and thumbs. Get out the kinks. Feel the difference in your face and jaw, and get ready for a good night’s sleep. 🌙 #leefromamerica

A post shared by Lee Tilghman (@leefromamerica) on

Written by:  BAILEY KING 
PhillyVoice Staff


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5 TYPES OF CBD

5 TYPES OF CBD

5 TYPES OF CBD

CBD is everywhere. It’s about damn time. With the Cannabis Boom that we’re currently in, many companies are popping up overnight with CBD-infused elixirs, oils, gummies… You get the idea. But with SO many amazing products to choose from, it can seem a little intimidating when you look at the label and see, “Nano-enhanced CBD Hemp Oil” or what the heck is Full-Spectrum CBD ? No worries, I got you.

What Is CBD ?

CBD is one of the many cannabinoids found in the cannabis plant. Cannabinoids interact with the body’s Endo-cannabinoid System in ways that researchers are still learning and understanding. CBD stands for cannabidiol and does NOT contain any psychoactive properties. Basically, you won’t get stoned when using CBD. There is much evidence and many scientific studies looking at the connection with CBD and working in conjunction with symptoms such as dizziness, pain, anxiety, insomnia, and even used for seizures, opioid addiction, arthritis, epilepsy, PTSD among many others.

What Type Of CBD Is Right For Me?

It’s important to note that we are all comprised of different genetic backgrounds, experience different triumphs and traumas, and metabolize at different rates. Understanding which CBD product is right for you is a kind invitation to understanding and listening to your body a little more effectively and frequently. In my personal experience, feeding my Endocannabinoid system daily is an effective way for me to heal and thrive, as well as practice cultivating an appreciation of preventative wellness. Let me clearly define the 5 different types of CBD.

Full-Spectrum CBD

Full-Spectrum CBD is a cannabis-derived compound that comes from the whole plant that contains CBD and a handful of other phytocannabinoids. Some of these phytocannabinoids include THC, CBN, THCA, CBC, and the newly popular CBG.

Broad-Spectrum CBD

Broad-Spectrum CBD contains all phytocannabinoids in the plant but does not contain any detectable amount of THC. Broad-spectrum CBD is a fantastic choice for those who can’t have any trace of THC is their system, whether it be due to legal purposes, passing a drug test, etc.,

CBD Isolate

Some oil companies and beverage companies now advertise CBD Isolate. This means it contains only the CBD isolate, which is a purified CBD molecule. The key difference here is that it does not contain other phytocannabinoids like full or broad spectrum.

Nano CBD

Nano CBD is a compound where the molecules of CBD are shrunken down and turned into a water-based form. With this particular process, it allows the CBD to pass through skin and blood stream barrier much more easily and quickly than any oil-based form. This is a great option for those in chronic pain needing fast relief.

Hemp Seed Oil / Hemp Oil

Hemp seed oilis cold pressed from hemp seeds. It does not contain CBD or any phytocannabinoids. There are many companies out there that claim their product provides the best form of CBD but if you see the word “Hemp” on the packaging, by law there product should not contain CBD unless stated in ingredients or packaging.

Although there is still a long way to go to understanding the intricacies of the endocannabinoid system and how our bodies interact with the different components of the cannabis plant, it is clear that CBD may be an effective way to help heal any dis-ease or ailment you may be experiencing. Always remember to do your research, use this as your medicine with an open mind and expansive heart.

Disclaimer:

Although I am speaking about my own personal experience, I am not a licensed therapist, doctor, or nutritionist. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your mental or physical health, you should always consult with a physician or other health-care professional.

References
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3165946/
  • https://www.frontiersin.org/articles/10.3389/fnins.2018.00502/full
  • https://www.medicaljane.com/2014/05/29/finding-the-optimal-therapeutic-ratio-of-thc-and-cbd/

*Original Article “activatedliving.us


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23 Infused Water Ideas That Will Make You Forget About Soda

HEALTH & WELLNESS

23 Infused Water Ideas That Will Make You Forget About Soda

Authur: Amy Glander

Tired of plain, boring water? These fruit-infused water ideas are both delicious and refreshing

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Apple of My Eye
Ingredients: Apple, Lemon, Carrot

Invigorate the senses with a delicious twist of apple, lemon and carrot.

These 32 light desserts will hit the spot.

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Summer Squeeze
Ingredients: Strawberry, Lemon, Mint

Toast the warm weather with this minty, berry (and sugar-free!) twist on lemonade.

Here are 10 ways to drink more water every day.

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Sun-Kissed Apricot & Berries
Ingredients: Apricot, Raspberry, Mint

Soak up the sun with a mix of apricots, raspberries and mint.

Don’t miss these light summer salad recipes.

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Citrus Burst
Ingredients: Orange, Lime

Enjoy a juicy blend of two Vitamin C superstars—orange and lime.

Snack wisely with these simple and sweet recipes.

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Pink Hawaiian
Ingredients: Strawberry, Pineapple

Say aloha to a blend of sweet strawberries and juicy island pineapple.

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Fuzzy Fruit Cooler
Ingredients: Peach, Plum, Mint

Tickle taste buds with a refreshing mix of fruits and herbs.

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Fresh Rain Water
Ingredients: Cucumber, Lemon, Celery

This cool refresher is as soothing as an afternoon thundershower.

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Cinna-Sparkle
Ingredients: Apple, Cinnamon Stick, Red Pear

Just like those little red cinnamon-flavored candies, this spicy-sweet mix delivers a kaboom in every sip.

Psst! We’ve rounded up the best ways to cook with cinnamon.

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Life’s a Breeze
Ingredients: Kiwi, Orange

This blend of kiwi and orange is as refreshing as a cool breeze on a sweltering day.

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Melon-Berry Bliss
Ingredients: Watermelon, Strawberries

Beat the heat with a fresh mix of juicy watermelon and sweet strawberries.

Try these super-refreshing watermelon recipes.

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Ginger Rush
Ingredients: Lemon, Mint, Ginger, Cucumber

Exotic ginger is married with subtle flavors for a hydrator that’s both invigorating and refreshing.

Can’t get enough ginger? Try our big soft ginger cookies.

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Apple Cider Sipper
Ingredients: Apple, Orange, Cinnamon, Clove

All your apple cider dreams come true in one icy, spicy blend.

Save this warmed up version for fall!

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Blue Crush
Ingredients: Orange, Blueberry, Mint

Catch a wave with a blend of blueberries, orange and mint.

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Juicy Citrus Herb
Ingredients: Grapefruit, Rosemary

Enjoy this bright blend of sweet-tart grapefruit and a hint a woodsy rosemary.

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Green Goddess
Ingredients: Cucumber, Thyme, Lime

Soothe the soul with refreshing cucumber, minty thyme and a burst of lime.

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Color Me Happy
Ingredients: Strawberry, Lime

A little sweet, a little sour, a little perfect. Ok, a lot perfect.

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Lemony Burst
Ingredients: Lemon, Ginger

This tantalizing mix of zesty lemon and vibrant ginger will keep you energized all day long.

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Scarlett Kiss
Ingredients: Cranberry, Orange

As pretty as a summer sunset, this cran-orange drink will make you swoon.

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Fresh Raspberry Rumble
Ingredients: Lemon, Raspberry, Mint

Take taste buds on a joy ride with a mix of lemon, berries and a touch of mint.

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Cool-Off Crusher
Ingredients: Cucumber, Lemon

Quench your thirst with refreshing cucumber and a burst of lemon.

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Apple Orchard Splash
Ingredients: Apple, Mint, Lime

You’ve got it made in the shade with this tangy, fruity sipper.

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Strawberry Smooch
Ingredients: Strawberry, Cucumber, Mint

Pucker up for sweet strawberries blended with fresh cucumbers and mint.

Get your strawberry fix in with these desserts.

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Minty Monsoon
Ingredients: Mint, Cucumber, Lemon

A delicious twist of flavors for a drink that’s both refreshing and restorative.

Sweeten the deal with these non-alcoholic party drink ideas.

* Original Article from “www.tasteofhome.com


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11 Ways to Eat Healthier This Spring

Asparagus is one food that will help you eat healthier

At the start of spring, you begin to think about shedding a few extra poundsalong with your sweaters. Meanwhile, a new crop of fruits and veggies begins to show up at farmers markets, making it easier to stick with those eat-healthy resolutions you may have made back in January (and maybe have abandoned by now). To help you improve your diet in as effortless a way as possible, we asked CR’s resident nutrition experts, Amy Keating, R.D., and Ellen Klosz, M.S., to share their best, easiest tips for eating better right now.

Seek Out Spring Veggies

When it comes to vegetables, the more you eat, the better. But eating a variety of them is the way to get the biggest health boost because they all supply different nutrients. Spring is a good time of year to break out of a veggie rut and try some that may not be in your normal rotation.

• Artichokes are very filling. That’s because you eat them slowly, which helps you to be more mindful about what you’re eating, and they’re rich in satiating fiber (7 grams, or about 25 percent of your daily need). And they have just 60 calories per medium artichoke. Keep them healthy by replacing the typical butter dipping sauce with one made with Greek yogurt and garlic or mint and chives or a Dijon vinaigrette made with olive oil.

• Asparagus supplies many nutrients, in particular fiber, folate, and the antioxidants vitamin E, lutein, and beta carotene.

• Fresh spring peas taste nothing like the frozen kind and are rich in iron and the antioxidants beta carotene and lutein.

• Radishes are a member of the cruciferous family of vegetables that includes broccoli and kale, which contain glucosinolates, compounds that may help protect against certain cancers.

Veg Out in the Morning

A savory breakfast gives you an opportunity to weave in a serving of vegetables, which will help you meet your daily healthy quota of 2 to 3 cups.

Try a veggie omelet or whole-wheat toast topped with tomato and cucumber, tomato and mashed white beans, mashed avocado drizzled with olive oil, or chopped mango. Add spinach or peppers to your egg sandwich or breakfast burrito, or beets or dark leafy greens to a smoothie. Consider having a sweet potato topped with yogurt and a sprinkling of cinnamon and chopped nuts, quinoa with roasted butternut squash, or whole grains and beans. Veggie-based leftovers from dinner the night before also make for a quick morning meal.

Bump Up the Berries

Eating blackberries, blueberries, strawberries, raspberries, and other berries can be a boon to health. They’re packed with anthocyanins—the antioxidants that give berries their vivid red and blue colors— and other flavonoids that studies suggest may help improve brain function, reduce the risk of type 2 diabetes and heart disease, and maintain a healthy weight. Berries are also rich in fiber—especially raspberries and blackberries, which have about 8 grams of fiber (nearly a third of your daily need) per cup. Late spring is the start of local berry season in many parts of the country, but until then you can opt for frozen berries. As long as they are packed without added sugars, they are as nutritious as fresh.

Make One Healthy Change a Day

Even a small tweak, such as having an extra serving of fruit or vegetables or choosing nuts instead of chips for a snack can significantly boost your health.

MORE ON HEALTHY EATING

Researchers at the Harvard T.H. Chan School of Public Health found that people who made small improvements in their diets and maintained them over a 12-year period had a lower risk of early death. It didn’t take a lot: For example, replacing a daily serving of processed or red meat for a serving of nuts or beans was linked to an 8 to 17 percent lower risk of early death. Some other ideas: Trade soda for water, go meatless one day a week, swap white rice or pasta for a whole grain such as farro, keep a bowl of fruit on your counter so that it’s the first thing you reach for when you want a snack, and use olive oil instead of butter.

Snack From the Fridge

Fruit, vegetables, yogurt, hummus, cheese, and even leftovers are healthy options that all live in your refrigerator. Compare that with the chips, crackers, and candy that typically reside in kitchen cupboards.

Make choosing a healthy snack easier by stocking your refrigerator with good-for-you options and preparing them ahead of time, such as slicing vegetables or fruit, hard-boiling a few eggs, or stashing leftovers in single-serving clear containers (so you can see what’s in them). Then arrange your refrigerator so that the healthier foods are front and center, making it more likely that they’ll be the first thing you reach for when you’re hungry.

Start an Herb Garden

Fresh herbs are easy to grow—even on a windowsill. If you think of them as more than a garnish, they can bump up the nutritional quality of your diet. They will add flavor to foods, so you can use less salt. And like dark leafy greens, herbs such as basil, oregano, and parsley contain antioxidants that help protect against cell damage. Toss a handful of your favorite herb into a salad, soup, or a veggie and whole-grain side dish, or make a pesto from various herbs to dress pasta, vegetables, or whole grains.

Break Out of Your Routine at Restaurants

When you eat out, try to order healthy foods you like but don’t eat that often at home. For example, many people don’t like to cook fish at home, so ordering a fish dish in a restaurant can help you boost your intake of heart-healthy omega-3 fatty acids. At the salad bar, load up on vegetables you might not normally cook to add variety to your diet, or ask for extra vegetables instead of pasta, fries, or potatoes with your main course.

Wait 5 Minutes

If you’re tempted to grab a cookie as you walk by a bakery or a handful of jelly beans from a co-worker’s desk, tell yourself you can have it in 5 minutes. Then distract yourself by doing something else. Much of the time, the craving will go away on its own.

Hydrate When You’re Hungry

Another strategy to prevent overeating is to drink a glass of water before you eat. For some people, the difference between hunger and thirst can be subtle. And making sure you’re getting enough liquid overall—especially now, as the weather is starting to warm up—is important, too.

Document Your Diet

Women following a diet and exercise program who recorded what they ate in an online food diary were more likely to achieve a 5 or 10 percent weight loss, according to a study published in March 2019 in the journal Obesity. The researchers found that by the end of the six-month study, successful losers were spending just 15 minutes a day entering their data.

However, the frequency of log-ins matters; the researchers concluded that tracking the food you eat at least twice a day is more predictive of success than recording it once a day.

Another approach that might help is taking a picture of everything you put in your mouth for a day or two to create a visual food diary. Then scroll through the images to assess what you eat and when, and see where you might be able to make changes that will help you eat healthier.

Savor the Flavor

It’s not only ice cream and cheeseburgers that can make you swoon with pleasure. Healthy foods can taste pretty amazing, too—think perfectly ripe strawberries; fresh-picked asparagus; a crisp, sweet, juicy apple; or fresh corn on the cob. Taking the time to notice the flavors and enjoy healthy foods will help you feel more satisfied.


How to Make the Perfect Smoothie at Home

Think that store-bought smoothie is healthy? On the ‘Consumer 101‘ TV show, host Jack Rico learns how to whip up a more nutritious beverage right at home.

How to Make the Perfect Smoothie at Home

Why Veggies Are the Perfect Snack

Vegetables are full of vitamins, minerals, and fiber—but not a whole lot of empty calories. “Consumer 101” TV show host Jack Rico shows how much of your favorite veggies you can enjoy and still consume just 100 calories.

Why Veggies Are the Perfect Snack (100 Calories)

How to Eat Healthy for Less
*Article originally posted “www.consumerreports.org”

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5 CBD Health Benefits for Gallbladder and GI Patients

CBD for Gallbladder
Article Source: https://www.gallbladderattack.comArticle Author: Deborah Graefer

CBD Benefits

What is CBD and how does it affect us?

Cannabis – a word that stirs a lot of discussion and debate. But when we come to think of it, it’s just an herb, a plant that has been used for medicinal, religious, and trading purposes for decades. However, despite its historical merits, it is still considered controversial. Due to its psychotropic effects, it was declared illegal in the the 17th century US.

Fortunately, a series of major discoveries about the plant and its connection to the human body prevailed. In 1964, scientists from Israel were able to identify and synthesize the cannabinoid tetrahydocannabinol (THC). Soon after, other cannabinoids were identified including cannabidiol (CBD). Another milestone achieved was in 1988 when scientists determined that the mammalian brain has receptor sites that respond pharmacologically to cannabinoids. These cannabinoid receptors comprise the endocannabinoid system (ECS), a network of specialized protein molecules embedded in cell membranes that affect various homeostatic functions.

Since those discoveries were made, more and more studies emphasizing the therapeutic effects of cannabis have been conducted. These boosted the popularity of CBD oil, a component of cannabis that doesn’t have the same hallucinogenic and mind-altering effect as the whole plant. Today, following the legalization of some states, CBD is slowly making its way to the mainstream pharmacological world.

How does CBD work?

CBD is one among the 85 known cannabinoids in cannabis. It is often confused and mistaken for THC, cannabis’ intoxicating component that gives the feeling of being “high”. CBD, however, does not trigger the same effect. Rather, it has been proven to have numerous healing properties and it can counteract some negative effects of THC. In various studies, CBD has been identified as anti-inflammatory, anticonvulsant, anti-oxidant, anti-emetic, anti-tumorigenic, analgesic,
anxiolytic and antipsychotic. These properties make it a potential medicine for the treatment of numerous diseases.

CBD acts through the endocannabinoid system of the body. It also causes direct or indirect activation of various receptor-independent channels as well as different non-cannabinoid receptors and ion channels. These networks give CBD the ability to induce a variety of effects through multiple molecular pathways. CBD’s interaction with these channels has been the subject of extensive research in the field of pharmacology. One of CBD’s most documented attributes is its anti-inflammatory property.

CBD for Inflammation

As we have emphasized time and again, inflammation is our body’s natural defense response to pathogens and injury. To a huge extent, we need it. However, on-going, systemic inflammation is implicated in the development of many chronic and debilitating diseases. Patients with gallbladder and gastrointestinal issues should be particularly worried about chronic inflammation.

There are a lot of synthetic and natural anti-inflammatories available in the market today but none of them work like CBD.

CBD counteracts inflammation via different pathways. It interacts with various receptors, hormones, fatty acids, and cell-signaling proteins, all to produce an anti-inflammatory effect. These may sound technical but it is good to know that CBD has more ways than one to reduce or manage inflammation in the body.

5 CBD Health Benefits for Gallbladder and GI Patients

CBD can help patients suffering from gallbladder and gastrointestinal diseases by:

1.addressing gastrointestinal symptoms and healing leaky gut.

2.reducing pain.

3.supporting metabolism.

4.supporting brain health.

5.supporting the immune system

CBD for Gut Health

Leaky gut is a common gastrointestinal problem characterized by a variety of symptoms which may include inflammation, gas, bloating, abdominal pain, and fatigue. It is caused by the disruption of the gut’s tight junctions that are supposed to prevent the passage of toxic waste, undigested food, and harmful microorganisms into the bloodstream. Leaky gut may contribute to gallstones and the development of other GI diseases.

Although there is still no medicine that can instantly heal leaky gut, there are many things we can do to help our body heal itself. We usually recommend the removal of any possible aggravations such as stress and avoidance of common food allergens. Once that is done, there are a number of supplements that can be taken to allow the lining to heal.

One of the natural agents that can promote this action is CBD.

CBD decreases intestinal permeability by boosting the expression of a protein called claudin, which is responsible for cell-to-cell adhesion. CBD’s anti-inflammatory property also reduces intestinal damage mediated by a receptor pathway called PPARgamma. These mechanisms are beneficial not just for leaky gut patients but for those with inflammatory bowel diseases.

Patients with sepsis, Crohn’s disease, IBD, and BAD or bile acid diarrhea may also benefit from CBD’s ability to slow down gastric emptying and intestinal transit. Those with hyperacidity or GERD will also be glad that CBD has the ability to inhibit gastric acid secretion.

CBD for Pain Management

Cannabis is therapeutically famous as a pain-killer. That is why some patients with chronic pain or under palliative care are fighting to have access to it. Luckily, with the discovery of isolating the CBD oil, many individuals can now use it legally and without the euphoric effect of THC in cannabis.

Upon ingestion or administration, CBD is able to bind to vanilloid receptors in the body which are known to mediate pain perception, inflammation, and body temperature. This is one reason why some studies refer to CBD as antinociceptive, which means it can block the detection of painful or damaging stimulus by sensory neurons. This pain-killing effect lasts longer and is more effective than normal analgesics. Some CBD oil users even attest that the perfect dose of CBD can match the pain relief brought by morphine and oxycodone.

CBD’s anti-inflammatory effect contributes to the reduction of chronic pain since inflammation only makes it worse. CBD’s ability to increase the production and release of the happy hormone called serotonin also plays a significant role in managing pain.

CBD for Metabolism

The endocannabinoid system plays a central role in the neuronal control of food intake and energy balance. Since the ECS is made up of metabolic enzymes, it plays a crucial role in several metabolic functions like energy storage, nutrient transport, and insulin sensitivity. CBD can therefore aid in metabolism both directly and indirectly.

Aside from boosting metabolism by supporting digestion and gut health, CBD stimulates the genes and proteins that hasten the breakdown of fat. CBD has the ability to turn white fat to brown fat, decreasing the risk of diseases and potentially promoting weight loss. CBD reduces the expressions of proteins needed to create new fat cells within the body. It also helps burn calories quickly by increasing the activity of mitochondria, the powerhouse of our cells.

It is important, however, to note that overstimulation of the endocannabinoid system may result in opposite effects. Too much cannabinoid intake can boost the odds of developing metabolic syndromes such as obesity and diabetes. CBD oils with small amounts of THC may also yield a different metabolic effect as THC stimulates appetite and decreases satiation.

CBD for Brain Health

Because of the mind-gut connection, many gallbladder and gastrointestinal patients are suffering from brain fog, depression, and anxiety. Inflammation in the gut translates to inflammation in the brain. And brain inflammation is more likely to develop into neurodegenerative disease.

The good thing is that CBD supports brain health too!

CBD acts upon the dopamine, serotonin, and opioid systems in the brain. The dopamine system is associated with cognition and motivation while the serotonin system is related with mood and behavior. This is the reason why CBD administration can reduce anxiety, depression, and stress. Its ability to activate serotonin receptors make it a potential therapeutic agent for individuals suffering from addiction, PTSD, neuropathic pain, and negative symptoms of schizophrenia. CBD’s effect on dopamine levels also helps improve memory and focus.

For neuroprotection, CBD helps support cellular repair and detoxification. This can reduce the risk of developing age-related neurodegenerative diseases. For those with insomnia, and thus suffering from brain fog and lethargy, CBD also facilitates a deep and restful sleep.

CBD for the Immune System

CBD has a two-phased response in the immune system. Low doses have a stimulatory effect and high dosages can trigger inhibitory activity. Either way, it can be beneficial to different sets of people.

There are a few studies that show CBD’s effect against cancer and HIV. However, there is still much to learn about the ability of CBD to boost the immune system. At the moment, there is more proof of CBD’s anti-inflammatory effects, which in turn lowers the body’s over-active immune system. This is only good in cases where the body’s immune system has gone awry such as in autoimmune diseases.

As a potent immune suppressor, CBD is beneficial for patients with lupus, arthritis, Parkinson’s, and multiple sclerosis, among others.

CBD Dosage and Side Effects

Numerous studies validate that cannabidiol is well tolerated and safe in humans even at high dosages and with long term use. Its safety and compatibility with the human body has a lot to with it being a naturally-occurring compound within the endocannabinoid system.

With regards to dosage, it is difficult to quantify what amount is enough or too little. There is a massive discrepancy in the amounts used in studies, from as low as 10 mg to 1300 mg. There are also different qualities and levels of concentration among CBD oils which makes it difficult to set a standard. It also doesn’t help that the FDA still hasn’t recognized CBD as a supplement or a prescription medicine.

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