How to Make the Perfect Summer Salad

Rachel Cook, MOVE’s Juice Bar Manager, shares her expertise in creating a perfect summer salad that doesn’t leave you reaching for the potato chips afterwards. 

Summertime is officially here and with the scorching temperatures, you may find your tastebuds gravitating towards cooler meal options… Enter the salad! Salads are a fantastic vehicle for loading up your body with so many nutrients. They are vegetable-heavy which is a food group most of us need more of, and are also water-rich, which is especially important in the summer heat. However, to make a great salad that’s not going to leave you reaching for the potato chips and ice cream one hour later, you need to make sure you’re filling it with healthy fats, carbohydrates, and protein.

 

Here Are 4 Steps to Create the Perfect Summer Salad:

 

  1. First, start with your greens. We all know how great kale is, but spinach, arugula, and romaine all have their merits! It’s nice to do a mix of lettuces, so you can get a variety of flavors and nutrients. Start with your favorite green, and then think about branching out into the unknown. Ever tried watercress? How about pac choi? We are so lucky we have so many options in the grocery store – and hey- they even sell already packaged mixes so you can leave the work to someone else!

  2. Next, load up on fruits and vegetables. Water-rich fruits and vegetables, like cucumber and radish, are great to keep you hydrated in the summer when you’ve been working up a sweat all day. This is also a great time to toss in any leftover vegetables you have from dinner throughout the week. Speaking of leftovers, I always find myself with extra herbs in my fridge and have started adding them in to my salads. Not only do herbs pack a flavor punch, but they pack a nutritional punch as well!
  3. Now we get to the territory where salads can be seriously lacking – the toppings! These will add texture and variety to your salad and make it a lasting meal. Toasted nuts and seeds are full of healthy fats and protein and add a nice crunch. Whole grains, as well as beans and legumes, add in protein, fiber, and carbohydrates. If you eat meat, toss in some roast chicken or salmon to add even more protein. Cheese can be a healthful topping too, just be mindful of the serving size.
  4. Last but not least is the dressing. I would advocate to keep it simple with some nice extra virgin olive oil and lemon juice or balsamic vinegar. Adding a tiny splash of maple syrup or honey along with dijon mustard lends a little extra flavor to the whole thing.

And voila! You are ready to dive in!

 

Rachel is MOVE’s Juice Bar Manager, Program Coordinator, and the founder of Raw Materials, a local catering and healthy baked-goods company.

/0 Comments
, ,

A Pilates Success Story: Weight Loss and Walking a Mile

My name is Carol Shulman. I’ve been doing Pilates at Move Wellness since February 2018. This is my story.

 

100 Steps Forward

Last Digest-Your-Turkey day, I awoke with excruciating back pain. That’s not new: I had disk surgery in my late 20’s, have had two hip replacements, and I have osteoarthritis in my spine; any kind of semi-strenuous bending/lifting (see: “Remove turkey from oven”) often causes next-day back and sciatic pain. I also haven’t been able to walk any distance since my last hip replacement about 15 years ago. Standing up for one of my weekly 4-hour weekend cooking marathons (mostly vegetarian, always from whole real foods) left me gasping on the couch. Putting in my veggie garden was guaranteed to lay me low.

Here’s what was different this time: I was finally fed up. So, I signed up for physical therapy, intending to get gait training to learn to walk again. After 24 sessions, I was no longer in constant pain, but I was no closer to walking normally. My one attempt, mid-way through PT, was a disaster. After only 100 steps, the pain was too intense to continue. *SO* discouraging!

 

Trying Pilates for the First Time

At the end of January, my therapist gently explained that insurance wouldn’t pay for any more PT. She patted my leg, and said, “You simply have to get stronger,” and recommended the Transition Program at Move Wellness. My mom had recently died and left me a bit of money, so I decided to invest it in myself. I signed up for personal Pilates training with some dude named Tony. My goal is to walk a mile without discomfort.

I did this despite being skeptical. I always thought of Pilates as something for The Real Housewives of , and that is definitely not me! My skepticism wasn’t improved upon meeting Tony. He initially didn’t match my mental image of a Pilates trainer. But I remembered that the lady who did my intake told me “every personal trainer here has a story.” And it’s not like I am some kind of athletic goddess. (Although I was quite athletic in my younger days, I’m now 64, overweight, have a desk job, and tending toward couch potato, at least in the winter.) So, I chided myself for being judgmental and decided to roll with it and have my first session.

It was freaking AWESOME! Tony — unlike me — was entirely nonjudgmental; I’ve come to understand that’s a thing at MOVE Wellness Studios. He was kind, gentle, attentive, motivating, and explained things very clearly. I felt great after that first session! Mind you, when he first asked me to do a simple back extension exercise, I couldn’t even fathom what he was talking about. And I thought we were doing “side-line leg work,” whatever that was. I could barely do 5 clams. Now I’m doing 10 clams each side against a resistance band, and I can lift my arms off the mat when I do those pesky back extensions. And now I do side lying leg work, and my hips no longer wobble when I circle my leg, toes pointed and “reaching long.”

Even though the Reformer reminds me of a cross between a rowing machine and a torture rack, I’ve grown quite fond of the work we do there. I’ve worked with a couple of other trainers, both just as warm, supportive and effective as Tony. But I feel like I have a special bond with Tony; no one motivates me better than he does! (By the way, I was totally wrong about him…he is a man of steel!) I haven’t lost much weight yet, and I can’t yet walk a mile without pain.

 

But after 4 short months I’m seeing the benefits of Pilates:

– I’m beginning to reconnect with my inner athlete.

– I’ve lost a dress size.

– My posture is better.

– I can garden, cook for hours, and do heavy housework without paying for it later.

– I’ve got actual (semi-firm) haunches instead of marshmallow butt cheeks.

– I’ve walked as much as 0.8 miles in day, which is quite a ways from those pitiful 100 steps!

 

Carol Pilates Success Story Before Pilates, gardening caused Carol to have next-day pain and stiffness, but now she can garden without paying for it later.

This summer, I can’t wait to see how much easier it is to climb up the tiny boarding ladder into my boat and how much stronger my frog-kick is when swimming. And now that the weather is better, I’m starting some more systematic “mindful walking.” I have no doubt I’ll hit that mile before summer’s out.

I’ll echo Tony’s story: Signing up at MOVE Wellness Studios was one of the best decisions of my life!

 

 

Interested in becoming a Pilates success story yourself? Try an introductory session today!

/0 Comments

Planting the Seeds for a Great Smoothie

This blog was written by our Smoothie and Juice Bar Manager, Rachel Cook.

 

Nourish your Body with Plant-Based Protein

 

I remember the first smoothie I ever had. My mom had been diagnosed with cancer and was looking to improve her health and strengthen her body. As a result, my whole family was being subjected to many juicing and smoothie experiments. My brother and mine’s first blended beverage consisted of strawberries, banana, orange juice, soy milk, flax seeds, and tofu. Yes-tofu! Maybe not the most appetizing smoothie ingredient but to be honest, you really couldn’t even taste it.

Years later, I look back fondly on all times my parents tried to sneak “weird” health foods into our meals. As an adult, I now realize my parents were on the right track. We can get so much nutrition just from plants. We don’t always have to rely on dairy and meat. There is so much more out there!

One place we can make a shift from animal to plant is in our smoothies. Plant-based protein powder can provide an array of disease-fighting phytonutrients and cholesterol-lowering fiber. Plus, plants are naturally lower in cholesterol and sodium. The plant-based protein powder we use at MOVE Wellness Studios has 18 grams of protein per serving which is around a third of your daily requirement.

Plant-based protein is usually much “cleaner” than whey protein. Specifically, it takes less processing to get it to its final state and it also has less additives. The ingredient list of plant-based protein powder is surprisingly familiar and filled whole-food ingredients such as pumpkin seed, flaxmeal, and hemp seed. Whey protein on the other hand, typically contains at least one form of artificial sweetener as well as stabilizers and gums to give it a silky, frothy texture.

 

So are you considering trying a plant-based protein? Here’s what to look for:

 

  • One that contains a combination of different plant-based protein sources (I would recommend hemp, pea, pumpkin seed, and brown rice) so your body can get the widest array of nutrients possible. Think of it like a meal- you wouldn’t just eat a plate of romaine- you would add tomatoes, carrots, and cucumbers too!
  • No artificial sweeteners or preservatives. Always look for a minimal ingredients list- there shouldn’t be words you can’t pronounce or unfamiliar ingredients.
  • Organic/Non GMO/Gluten and Dairy Free. This will keep you from ingesting harmful farming by-products as well as keep the powder as easy on your digestion as it can be. It also means you are trying to support farmers who have ethical practices about caring for our earth.

Remember, you don’t have to totally eliminate animal protein. Everyone’s choice on how and what to eat is personal. Just try to be mindful of the quantity and quality of food you are consuming and show your body some love by adding in more plants.

Don’t forget, you can always swing by our Smoothie and Juice Bar and we can whip you up a delicious, protein-filled smoothie!

 

“Arguably of even greater importance than the raw materials that foods do or do not supply is the ease at which they are digested, absorbed, assimilated, and eliminated. The less our food choices demand upon our digestive and metabolic capacity, the greater opportunity the body has available for recovery and regeneration after our training sessions.”

~ Dr. Rick Dina

 

Here are a few helpful resources for additional information:
/0 Comments
,

Embracing Inner Pelvic Health

Inner Pelvic Health | A New Approach to the Squat

By Mia Munroe

 

The Prevalence of Pelvic Floor Dysfunction

Pelvic floor dysfunction is becoming all too prevalent, affecting women in every stage of life, and unfortunately is acknowledged as the norm. Incontinence is not comfortably discussed among women yet the growing number of various adult bladder control products is rising steadily. Mainly following childbirth, varying degrees of prolapse severity (different inner organs falling out of place) is a frightening reality for too many women. The female body was built to handle childbirth and bounce back to full recovery, yet this appears to be no longer the case. It seems apparent that perhaps it is our lifestyle habits that no longer support our pelvic health. By approaching inner pelvic healing from a logical and comprehensive standpoint based on its design and uses, there are alternative answers to healing damage that typically stems from childbirth.

Ineffective Treatments for Pelvic Floor Health

In my exercise teaching experience, I found not only that pelvic floor issues have become the norm following childbirth but the treatments are ineffective and in many cases harmful. Surgically implanting slings and mesh suspension systems, wearing pessary insertions, and injecting bulking agents more commonly used in facial plastic surgery, are some of the current choices offered by traditional medicine. As I began researching and discussing the issue more openly with my clients, I heard Kegel exercises were, if anything, found to be frustrating and seldom reaching beyond a superficial fix of bladder control. The less invasive yet initial option of “X number of Kegels per day” has failed to be effective on it’s own and could even be argued as detrimental to pelvic floor health.

Extensive anatomical research revealed slightly differing graphical interpretations. Its given label of the pelvic floor denotes a complex group of muscles layered and designed to work together in ways that differ depending on the specified function. Where the traditional Kegel exercise is most often learned by isolating the Kegel muscle (pubo-coccygeous), stopping your flow of urine, in truth, that is but one component of a complex family of muscles with differing yet definable actions. Documentation shows Alfred Kegel working with patients primarily using a perineometer (a phallic shaped balloon used to measure and exercise the muscles of the pelvic floor). In actuality, ‘kegeling’ around nothing results in a tight, weak pelvic floor.  Consider the dissatisfaction of chewing with nothing in your mouth. Perhaps if the labeling of these muscles weren’t limited by being called “a floor”, the potential for isolating and emphasizing certain areas along the natural cylindrical shape would be better understood. 

Letting Go of the Kegel and Embracing the Squat

By incorporating movement in one’s legs, pelvis, and spine supported by deep breath work, I teach cylindricization (extending the base downwards and narrowing the top upwards), in either a seated or standing position. With repetitive practice and proper use of breath, one can learn to simultaneously flex at the top and extend at the base. Deep inner pelvic muscles exist to not only to lift but to extend or cylindricize the vaginal canal. However, accessing this level of sophistication led me to what may be the most important component missing from our pelvic health – the opposite of a “Kegel”, which is squatting.

All muscles become stronger when stretched deeply. Unfortunately multiple squatting practices have sociologically disappeared. We no longer harvest our own food and the ones who do, sit on a tractor. Waste cannot be properly eliminated while sitting on a toilet, currently our only social and economic choice (with the exception of many Asian countries). Is it possible that all these near universal changes have contributed to tight, weak pelvic floors? Certain cultures, unlike our own, do embrace squatting as the preferred position during childbirth. Yet this practice is only recognized in a handful of states that accept midwifery.

Our sedentary lifestyle tightens our hips and knees, making squatting difficult for some but not impossible. There are ways to modify a weight-bearing squat by using pillows underneath the sitz bones and positioning ones weight either forward onto ones hands or backward by hanging onto a door jam. Anyone can find their own comfortable squat by adjusting leg width and pointing ones toes either straight front or slightly out. Finding the correct modifications will take pressure off of fragile knees and avoid over-stretching tight hips. As I worked with more and more clients, results have proven that alternating squatting and standing with one’s legs strongly extended will in time result in taking pressure off this central mid-pelvic region. I always insist on completing a squat by standing with the legs as close together as possible if not touching. It is afterwards that one will feel a deep internal lift taking pressure off of the bladder and lower organs.

“Perhaps the best approach to these pelvic disorders could be reversed by letting go of the Kegel and embracing the squat.”

 

Mia Munroe is a GYROKINESIS® Master Trainer. She will be teaching two GYROKINESIS® for Pelvic Floor Health classes at MOVE Wellness Studios State Street on Monday, June 18 and Wednesday, June 20th from 6:00-7:30pm. They are open to the public and all levels. CLICK HERE to sign up

Gyrokinesis Instructors can take the GYROKINESIS® Applications for Pelvic Floor Health Workshop with Mia Munroe on June 18-20 from 2-6PM. CLICK HERE to sign up.

 

This article was originally published in “Healing our World” from the Hippocrates Institute

 

/0 Comments

MOVE Wellness Now Offers Nutrition Coaching Services

Sarah Baruch, M.D. tells the story about how she discovered food could be a better remedy than the drugs she was prescribing. For a limited time, Dr. Baruch will be offering a three-session Nourishment for Everyday Living nutrition coaching package at MOVE Wellness Studios to help our clients understand how to eat for optimal health.

My journey in medicine began over a decade ago when I worked as an Emergency Medical Technician. After stabilizing and transferring my patients to the hospital, I longed to be on the receiving end of patient care. With aspirations of becoming a physician, I completed the premed course work and was accepted to the University of Michigan Medical School.

During my clinical rotations, I felt the rush of primary care physicians who were double booked every fifteen minutes and scrambling to write notes for the electronic medical records between patients. With appointment time constraints and unrealistic expectations that a lifestyle change can happen in minutes, we quickly turned to medications to bring down elevated blood pressures, blood sugars, and cholesterol levels, measures which were necessary to prevent coronary artery disease, heart attacks, heart failure, strokes, and the endless complications of diabetes including retinopathy, neuropathy, and nephropathy. While these drugs temporarily calmed our worries of downstream complications, I felt that we were superficially masking the symptoms and labs revealing the body’s cry for help.

Having personally struggled with weight fluctuations, I found myself emphatically lost and confused as I watched dozens of physicians recommend that their patient try to “eat better,” a generic phrase that carried little to no meaning for many of our patients. As a medical student, my education barely addressed nutrition, a shocking fact given that according to the Center for Disease Control eighty-six percent of the nation’s $2.7 trillion annual health care expenditures are spent on chronic health conditions most of which are both directly and indirectly linked to foods consumed in the Standard American Diet .

As my fourth year of medical school was coming to an end, I reflected deeply about where my time and learning would be most effectively spent. I questioned how I could turn my apprehensions and concerns about medicine into a narrative in which I could make an impact. I wanted to delve into the root causes of the chronic illnesses that plagued so many of my patients and do something about it. In researching the major determinants of health, including policy making, social factors, health services, individual behavior, biology and genetics, I found my answer. Food was intertwined in all of them.

In my search, I came across “The China Study,” the most comprehensive study of nutrition ever conducted, detailing the connection between nutrition and heart disease, diabetes, and cancer. I discovered Dr. Esselstyn’s research demonstrating the dietary ability to not only prevent heart disease but also to reverse it, and was inspired by Dr. Barnard’s program for reversing diabetes. Upon completion of my medical degree, I pursued training and certification through the McDougall’s Starch Solution Certification Course. I then traveled to the McDougall Medical Center in Santa Rosa, California where I worked with an incredible team of physicians, nutritionists, phycologists, and pharmacists to treat patients with food and knowledge.

The results I witnessed demonstrated the miraculous power of food as medicine. Over the course of 10 days, one woman’s cholesterol dropped by 60 points (greater than what is expected when initiating lipid lowering therapy with a Statin) and one man had lost 9 pounds. Despite having thought that I was eating pretty well before the program, I was pleasantly surprised when my own labs revealed a 12 point cholesterol drop, a number I happily accepted knowing that a lower cholesterol decreases the risk of heart attacks and strokes. It was all about food and yet it was the medicine I had been dreaming of. I was empowering patients to make decisions that enabled their bodies to return to a state of health.

My goal is to share with you that which I have learned about food as medicine and medicine as food, so that together we can become advocates for our own bodies and our collective health. I enjoy partnering with clients to address their health and wellness holistically. I adhere to the belief that optimal care is only possible when looking beyond the physical manifestations of diseases and taking into consideration the multifactorial influences on health.

I am very pleased to be partnering with the MOVE Wellness Studios community and am offering a three-session package for those who are looking to gain the skills and knowledge about the most evidence based approach to eating in a way that nourishes your body and optimizes the path to healthy aging.

The sessions will be structured as the following:

1. Getting to know you and an education session (2 hours)

A week prior to our meeting, I will send you a list of questions.  They are meant to address a variety of questions about your health, eating habits, and life. This gives me the opportunity to get to know you before we meet.  It also helps me to assess where you are and what goals you are hoping to meet. The second half of the meeting will be an interactive presentation to deepen your understanding of the benefits of a whole-foods plant-based diet.  We will discuss the details of what happens to food as it is processed, how to read nutrition labels, and the basics of how to create satisfying meals.

2. The grocery store (2 hours)

I love walking clients through the grocery store and putting the pieces together.  This is a key piece as I find that successfully changing one’s preferences and patterns requires looking at the items in a grocery store through a new lens.  This gives you the opportunity to practice picking things off of the shelf and being able to confidently answer if it is something that you want to put into your body or not.

3. Tying it all together (1 hour)

At this final session, we will meet to strategize what you can do to smoothly transition to this new way of eating.  Together we will create personalized meal/snack/treats that you feel happy and comfortable with.

Additional hours for consultations can be booked following completion of the package.

In my approach, a “whole-foods plant-based” diet does not mean “vegan.” Unless it is medically advised, I do not encourage anyone to fully cut anything out of their diets. My approach is to teach you the big picture of a healthful eating style with an openness and complete acceptance for each individual to fit it into their lives in whatever way they choose. Changing eating habits can be a long journey and it is my greatest wish, at the very least, to plant a seed of knowledge and provide encouragement that change is possible and to guide you in the right direction.

In good health,
Sarah Baruch, M.D.

Invest in your health with a three-session Nutrition Package with Dr. Baruch. After your purchase, we will contact you to set up your sessions. Contact the studio at 734.761.2306 or office@movewellness.com for more information.

https://www.cdc.gov/chronicdisease/overview/index.htm

/0 Comments

Meatless Monday Vibrant Vegetable Chili

Going meatless, with meals like this delicious vegetable chili, for one day a week not only helps your budget, but also helps you incorporate extra servings of heart-healthy foods and fiber-rich vegetables. Try out this delicious recipe on a cold winter day – your heart will thank you!

Vegetable Chili1 tbsp olive oil
2 medium red onions, peeled and chopped
2 cloves garlic, minced
4 large carrots, chopped
1/2 can (about 1 cup) red kidney beans, rinsed and drained
1/2 can (about 1 cup) white beans, rinsed and drained
2 red, yellow or orange peppers (capsicum), chopped
1 jar (about 2 cups) low-sodium organic tomato sauce, or make your own
1-2 tsp chili powder
salt and pepper, to taste
2 tbsp dried or fresh basil
2 tbsp dried or fresh oregano
4 – 5 handfuls chopped kale (Tuscan cabbage), about 5 leaves
cilantro, for garnish (optional)

Directions:

  • Heat oil in large pot over medium heat.
  • After 2-3 minutes, add onions and garlic, stirring for 3-5 minutes or until browned.
  • Add carrots, peppers, beans, tomato sauce, chili powder, salt, pepper, basil, and oregano then raise to medium/high heat until boiling.
  • After about 4-5 minutes, stir the mixture and lower the heat to simmer/low and let the soup cook, stirring every 5-10 minutes for about 45 minutes.
  • Add kale to the soup, stirring every few minutes for about 5 minutes (less or more if you want the kale more or less cooked).
  • Serve and enjoy!

Rachel Cook, owner of Raw Materials and MOVE Wellness Studios’s Juice Bar manager, makes these suggestions:

– If you’re buying jarred tomatoes or tomato sauce try to make sure it doesn’t contain added sugar- you’d be surprised how many do!

– Add a half teaspoon of cinnamon to your chili- it helps stabilize blood sugar levels and could help lower lipid levels, including LDL cholesterol and triglycerides

– Top with whole milk greek yogurt instead of sour cream for extra protein or some sliced avocado for heart healthy fat

– Try leaving off the cheese- It’ll still be delicious! If you can’t live without it,  try a really sharp cheddar- you’ll naturally use less because it packs such a flavor punch.

– Always use fresh herbs and lots of them (this recipe calls for basil, oregano, and cilantro)- herbs are nutritional powerhouses!

https://www.npr.org/sections/thesalt/2013/12/30/255778250/cinnamon-can-help-lower-blood-sugar-but-one-variety-may-be-best

 

 

 

/0 Comments
,

Join the MOVE Wellness Studios Heartbeats Team and Help Fight Heart Disease and Stroke

Join the MOVE Wellness Studios Heartbeats Team and Help Fight Heart Disease and Stroke, the #1 Killer of Women.

MOVE Wellness Studios is passionate about many things, and in particular, heart health.  This year we have formed a team, the MOVE Wellness Studios Heartbeats to participate Washtenaw County Heart Walk, which takes place on Saturday, May 5, 2018.  We would love for you to be a part of it! There are several ways you can participate:

1. Purchase our Special “12 Week Heart Health” Package for $199.

This package will help you get ready for the walk and it includes:

  • 1 MOVE Wellness Studios Class per week for 12 weeks
  • Weekly Accountability Call/Email from your Team Leader
  • MOVE Wellness Studios Goes Red T-Shirt
  • Weekly walking group for 6 weeks (Starting March 24th)

2. Join the MOVE Wellness Studios Heartbeats Team.

  • CLICK HERE to join us, then look for the “Join this Team” button on the left side of the screen and follow the prompts to set up your profile. Set your personal goal and share your link with friends and family to raise money for the Heart Walk.

3. Create or Join a MOVE Wellness Studios Mini-Team.

  • To create some friendly competition while we raise money for the Heart Walk, the teams with the most donations ($$) and most (# of people) participation will each win a celebratory private class with their trainer with wine and nibbles.

Why Join Our Team?  Borrowing the tagline of Go Red for Women “Life is Why”. Heart Disease is the #1 Killer of Women and we want to help bring awareness to that alarming fact and provide education on Heart Health to help you make a changes.  

Watch for special ways to get involved each month leading up to the Heart Walk.

/0 Comments

Massage as Medicine

The Benefits of a Winter Massage

Originally taught and practiced by physicians, massage is regarded as one of the most ancient forms of medicine. The healing nature of massage continues to hold true in the age of scientism of medical drugs. Today, more and more disillusioned health professionals—physical/occupational therapists, chiropractors, DO’s—make inquiries into the healing wisdoms of the past and seek training in various massage and bodywork modalities.  There is growing evidence that therapeutic touch often produces tangible results when other conventional methods fail. Comparing to other medical research, therapeutic touch is starkly underfunded science, yet the data on its practical health benefits continues to mount up. Massage and other bodywork techniques are known to:
  • Alleviate depression and anxiety due to demonstrated release of happy hormones endorphins
  • Improve self-image.
  • Support recovery from psychological stress and trauma – the research program in CranioSacral Therapy launched by Upledger Foundation and The Ricky Williams Foundation has now brought hope to victims of chronic traumatic encephalopathy – the widespread diagnosis among athletes and soldiers that otherwise has no known cure.
  • Ramp up sluggish circulation of blood and lymph, normalizing the blood pressure and eliminating toxins.
  • Enhance digestion and quality of sleep.
  • Boost post-operative recovery and wound healing.
  • Massage and associated neuromuscular techniques are incredibly beneficial for joint health and mobility.
Science is still in the very beginning of uncovering the rationale behind the intuitive wisdom of the many healing practices of the past, including therapeutic touch. In my most recent read, “Human Heart, Cosmic Heart”, the author Thomas Cowan, MD, dismantles the idea of a living heart being a mere blood propulsion system; he calls it a spiritual and energy-giving organ. While explaining the alternative mechanism of blood propulsion, Cowan offers an interesting insight on the benefits of the human touch. According to the author, the propulsion of the blood occurs when positively charged water component of the blood is repelled and advanced towards the heart by the negatively charged hydrophilic surface formed by the blood water on the inner surface of the blood vessels. Walking barefoot on Earth and exposure to sunshine will increase the negative charge of the inner surface of blood vessels and improve blood circulation. What is important to our conversation today is that the third crucial way to increase the negative charge of the inner blood vessels is through human touch. Aging, living without a partner, and the very fact of the hectic pace of the modern life are factors that put us at a risk of upsetting body’s healthful electricity.  During the upcoming winter season, when we are so limited in the ability to walk on Earth with our bare feet or to expose our skin to the sun, give yourself a gift of a regular massage at MOVE Wellness Studios to enhance your health and replenish your energy! –Oksana McGettigan, MS, CMT, NHE, MOVE Wellness Studios Massage Therapist
/0 Comments

5 Secrets to Keeping Your Resolutions

Tried and Tested: Secrets to Sticking to Your Resolutions This Year

MOVE Wellness Studios Wellness Coach  Rita Seith offers up her tips to making New Year’s Resolutions that stick.

According to TIME magazine, five of the ten most commonly broken New Year’s Resolutions are related to health. People leap into the New Year with grand hopes to lose weight, drink less, quit smoking, eat healthier, and be less stressed. Why don’t resolutions stick and what can you do to make this year different?

1. Make SMART goals:

All of the resolutions listed above have one thing in common; they’re vague and lofty. When we talk about making SMART goals, we mean they should be Specific, Measurable, Achievable, Realistic, and Timely.

You want to lose weight? How much? By when? By what means? Make sure the path to achieving your resolution is a clear one, you want to know what success looks like! Take a step back and think about what your overarching goal is; do you want to like what you look like in the mirror? Or do you want to be able to play with your kids all afternoon? Think about what the barriers are on you reaching that place and what has and hasn’t worked before. Instead of deciding to lose weight, tell yourself you’re going to lose X pounds in X weeks and how you’re going to get there. If you tried running last time and didn’t like it, then try a cycling class this time! Instead of just eating healthier, tell yourself that 3 times a week, you’re going to trade out your afternoon bag of chips for hummus and carrot sticks.

2.   Don’t do it alone

One of the biggest predictors of sustained physical activity is whether or not someone’s partner is active. This resolution doesn’t have to be an endeavor you do alone! Team up with someone in your life who has similar goals and create a game plan together. For example, if you have a coworker that you eat lunch with, who also wants to be more active, go for a walk together for part of your lunch break! Not only will you have someone to keep you accountable, but you might end up improving your social ties in the meantime!

3.   Know thyself

A key to making a sustainable change is making it easier than the alternative. You are the only one who really knows yourself inside and out. If you notice that you’re struggling to keep up with going to the gym or stave off the dessert cravings at night, change your environment. One of my favorite examples of this, something I’ve done myself, is the kitchen counter bowl trick. I wanted to be more consistent with flossing and it felt like absolutely nothing was working until I just set out a bowl of flossers on my kitchen table. After a week I realized that I had been absentmindedly picking them up and flossing – easy solution! You can use this same idea on a number of things. It can be anything from setting out a bowl of carrots to putting all your beer in the cooler outside and moving sparkling waters inside.

4.   Change your mindset

The mentality that you use to approach making a change is almost half the battle. There are two secrets here; focus on what you’ve already done and don’t give up the first time you “crack” or “slip up”. This sounds basic, but catching yourself in a negative mindset and focusing on the positives instead is going to make it way easier for you to stick to your goals. For example, if you want to eat healthier, it’s actually a good idea to give yourself a few pats on the back for the healthy foods already in your diet. Further, a lot of us forget that a new year’s resolution is meant to be something we work on all year. If you have a few days one week where you drink more wine than you wanted or don’t go to the gym, have no fear! there are 365 days in a year to continue working towards your goals. Take a step to evaluate why you slipped up, and change your methods if it’s not working for you.

5.   Make moves with MOVE Wellness Studios

Let us help you! It’ll be easier to stick to your resolution with social support, and we have a whole community of health and wellness professionals who are excited to work with you. MOVE Wellness Studios has a slew of classes that you can test out, instructors and members who are ready to support you in your endeavor, and wellness coaches that work with you to personalize your plans to your lifestyle.

/0 Comments

Staying Sane During the Holidays

Elaine’s Top Tips for Staying Sane During the Holidays

MOVE Wellness Studios Co-Founder Elaine Economou offers her tips for trying to stay sane during the holiday season.
When it was first suggested a few years ago that I write a wellness blog that would help with tips and strategies for the holidays I said “hell no.” If someone suggested that I “take time for myself” in my sleep-deprived, constantly overstimulated, trying-to-do-it-all state when my kids were young, I might have come unglued. Mind you I was not, and am not a perfectionist but trying to be present to all the season’s offerings and my regular role was sometimes just too much. So, the idea of staying sane during the holidays is funny.  Maybe funny in a “you’ve got to be kidding me” way with a note of hysteria underlying my voice. Or funny in a “I’ve got this” kind of way.For me, this shifts during the season, over the years and sometimes even day by day and minute by minute. What I have learned though is that staying somewhat sane during the holidays is possible and that it is about making choices.  The sooner I remember this each season the happier I am.  Over the years, I have had plenty of moments of insanity.  Usually because I was exhausted and trying to do the things I needed to do in addition to the things I wanted to do.  After 19 years of parenting, working and navigating the holidays here’s what I’ve learned:
  1. Limit social media. There is too much pressure on us for Pinterest perfect, Instagram worthy, Facebook meaningful experiences. Take a break or minimize your exposure so that you are experiencing your life genuinely and not focusing on your next post or what your friend’s tree looks like.
  2. Get sleep. This is so important. The more rest I get the better I feel overall. A sleep deficit might help you get your project done, but will deny you the opportunity to enjoy it or the days afterwards.
  3. Drink water. The more water I drink the more aware I am of my thirst.  This goes a long way to helping with energy throughout the day. (BTW – Be sure your first morning urine is the color of pale lemonade.  Any darker and you are dehydrated.)
  4. Stabilize your blood sugar.  Try to intentionally decide how many drinks or sweets you will have at an event.  If you decide beforehand to only have one glass of wine and one cookie you are more likely to stick to it. The older I get the less my body can tolerate too much of either of these. Sigh.
  5. Eat fresh food. Eat liberally of fresh vegetables and fruit and enjoy the synergy of nutrients to help your mood, your strength, your energy and your immune system. Just like water, the more you eat fresh food, the more your body wants it.
  6. Practice mindfulness. Stop right here and upload the apps Insight Timer and Headspace onto your phone or computer. As soon as you wake up in the morning do 3-10 minutes of mindfulness or meditation. The evidence suggests that mindfulness has many health benefits and from my own experience, you will not be sorry. I look forward to this every day. Let me know how this one goes.
  7. Control what you can.  No, you cannot control (insert name here) and their behavior.  You can control your reaction to it.  In her book “Braving the Wilderness,” Brene Brown encourages us to look at those who challenge us with their views or opinions as human beings by trying to see our shared humanity in others. This is a process of knowing yourself well enough to be able to be present and is not easy. But if someone is harming you or so toxic you cannot manage this – have good boundaries and get the heck out.
  8. Let go. This is similar to #6 but bears repeating. If you cannot prepare the meal/host the event/spend time in the way you want to ideally, then try to control what you can. Awhile ago when I felt hurt and excluded from the preparation of Christmas meals, I realized that I actually had NOTHING TO DO on Christmas afternoon.  Not one thing.  I never brought it up again and now I play games with my kids or nap.
  9. Get outside. For at least a few minutes every day, spend some time outside. Breathe and really enjoy the fresh air.  The longer you are outside the better, but here in Michigan where it was 25 degrees today after five inches of snow fell, a few minutes was all I could do.
  10. Practice gratitude. Gratitude rewires your brain for happiness. I’m not kidding! Listen to this two minute video and you will understand the power of this simple tool. Maybe if you practice mindfulness for two minutes in the morning you can do your gratitude reflection in the evening. Think of three things you are grateful for that day and spend a few seconds appreciating them in your mind’s eye. Write them down if you can.
  11. Mindfully move. You may not have time for your regular schedule of classes or workouts with all the events and activities going on this time of year. Don’t give up! And don’t beat yourself up. Try to move and breathe mindfully for a few minutes each day.  Consider it a vitamin for your muscles and tissues. Plan your time in the new year once you are back in your routine and if you’re local, come see us at MOVE Wellness Studios for an Introductory Private Session and let us help you plan your fitness regime. In the meantime, here are some great Stretches for Sitters that we recommend to our clients.
  12. Self-compassion. Notice your own feelings and emotions during this season.  It can be very overwhelming with feelings of loss, grief, sadness and more. Honor whatever feelings you are experiencing and do not judge them. Speak to yourself in a way that is supportive and loving.  By practicing self-compassion, you will be able to be more present to others, their suffering and meaningful connections.
I get it if you read this list and think that I have no idea how hard this is. You are right, I don’t know all the challenges that each of you face in trying to navigate this season of the year.  But I do know that what I describe above can be done in less than 20 minutes each day and it will have a hugely positive impact so that you enjoy all that you can in your life and this season.  You deserve it!
/0 Comments