It's that time of year again, back to school!  Kids and adults are going back to school and work.  They will be spending increased amounts of time sitting at desks and in front of computer screens instead of running around outside, swimming or participating in other physical activities. 

I recently asked my colleague, physical therapist Aaron Swanson,  to discuss movement and how the lack of it can affect our bodies.  Read on to find out the latest information and treatment to help prevent moving like a Zombie!

As a physical therapist, I can’t stop paying attention to the way people move.  If you’re around me, I’m probably judging your posture and movement.  Chances are that if we are hanging out, I’m judging your posture and the way you move, but not in a bad way. It’s simply a curious mind  that I can’t turn off.  

After years of this human observation, I have noticed a  common thread in the way people move when they get off of an airplane, finish a long dinner, or stand up after a movie - they move like the walking dead.  They are stiff, slow, and some of them groan.

There’s a reason why most people react the same way to prolonged periods of sitting - it’s one of the worst things you can do to your body.

Research has backed up this common observation.  Dr. James Levine has conducted over 100 studies on the effects of sedentary behavior and has found that “Excessive sitting is associated with 34 chronic diseases and conditions including obesity, diabetes, cancer, depression and back pain.”

Unfortunately for students, the school year is plagued with prolonged sitting postures.  Between commuting, classes, studying, and leisure activities, many students spend most of their time sitting down.  From a movement perspective this is dangerous due to the static, flexed posture of the hips, which can lead to maladaptive tissue changes, poor body awareness, and decreased mobility.  As the day goes on and as sitting time increases, the hips may lose their ability to move properly and other areas may start to compensate (feet, low back, neck, etc.).  And sooner or later, compensations become injuries.

So how do you avoid the harmful effects of sitting?  How do you de-zombify your body?


Walking more frequently and standing desks are two easy ways to combat many of the deleterious effects of sitting.  However, this doesn’t resolve the loss of hip mobility that accompanies prolonged sitting.  To restore normal hip motion it is necessary to perform specific mobility drills on a daily basis.


Below are 3 easy mobility drills that will help reverse the damage of sitting.  Performing all of these stretches for 30 seconds on each leg will only take a total of 3 minutes.  Stack these stretches on top of a routine that you already perform (after your morning coffee, pre-workout stretches, before you brush your teeth, etc.) and it can become habit in no time.  It’s a small price to pay for healthy hips.

 

1) Hip Flexor Stretch

Key Tip: make sure your low back stays neutral and doesn’t over arch as you increase the stretch

https://www.youtube.com/watch?v=yxSTvR8eRIs

 

2) 90-90 Hip Rotation Mobility

Key Tips: go slow, pay attention to the back of your hips, and don’t push too aggressively

https://www.youtube.com/watch?v=jJoia_uK5C8

 

3) Dynamic Body Sling Mobility / Modified Low Lunge Twist

Key Tip: breathe and be sure to brace the opposite side of the muscles being stretched stretch

https://www.youtube.com/watch?v=u6kKpoTrMmY

 

While these stretches may not seem profound, it’s important to remember that small hinges swing big doors.  And this is especially true when it comes to the hip joint and human movement.

 

If you have any pain or discomfort during these stretches, please contact a medical professional for help.

 

 

References

Little, Jesse S., and Partap S. Khalsa. "Human Lumbar Spine Creep during Cyclic and Static Flexion: Creep Rate, Biomechanics, and Facet Joint Capsule Strain." Annals of Biomedical Engineering Ann Biomed Eng33.3 (2005): 391-401
Nachemson, A. L.: The lumbar spine, an orthopaedic challenge. Spine 1:59, 1976
Merzenich, Michael M., Randall J. Nelson, Michael P. Stryker, Max S. Cynader, Axel Schoppmann, and John M. Zook. “Somatosensory Cortical Map Changes following Digit Amputation in Adult Monkeys.” J. Comp. Neurol. The Journal of Comparative Neurology 224.4 (1984)
Saunders, Travis J., Jean-Philippe Chaput, and Mark S. Tremblay. "Sedentary Behaviour as an Emerging Risk Factor for Cardiometabolic Diseases in Children and Youth." Canadian Journal of Diabetes 38.1 (2014): 53-6
Dunstan, D. W., B. A. Kingwell, R. Larsen, G. N. Healy, E. Cerin, M. T. Hamilton, J. E. Shaw, D. A. Bertovic, P. Z. Zimmet, J. Salmon, and N. Owen. "Breaking Up Prolonged Sitting Reduces Postprandial Glucose and Insulin Responses." Diabetes Care 35.5 (2012): 976-83.
Ploeg, Hidde P. Van Der. "Sitting Time and All-Cause Mortality Risk in 222 497 Australian Adults." Arch Intern Med Archives of Internal Medicine 172.6 (2012): 494
Patel, A. V., L. Bernstein, A. Deka, H. S. Feigelson, P. T. Campbell, S. M. Gapstur, G. A. Colditz, and M. J. Thun. "Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults."American Journal of Epidemiology 172.4 (2010): 419-29.
Lindsay, David M., and Anthony A. Vandervoort. "Golf-Related Low Back Pain: A Review of Causative Factors and Prevention Strategies." Asian Journal of Sports Medicine Asian J Sports Med 5.4 (2014)
Zafereo, Jason, Raymond Devanna, Edward Mulligan, and Sharon Wang-Price. "Hip Stiffness Patterns in Lumbar Flexion- or Extension-Based Movement Syndromes." Archives of Physical Medicine and Rehabilitation 96.2 (2015): 292-97

 

 Aaron Swanson is a practicing physical therapist at Dynamic Sports Physical Therapy in Manhattan, New York.  Contact him for a professional consultation http://dynamicsportspt.com/

 

 

 

 

Juice cleanses are a great way to jump start a healthy lifestyle!  Some reasons to begin a juice cleanse could be you feel bloated, fatigued or low in energy.  You may have food allergies, drug or alcohol addiction or just want to lose weight.  If you have been eating the wrong types of food you may want to detoxify.  Juice cleanses help your system eliminate toxins that are found in your foods, beverages, household products and the environment.

Our bodies have a naturally efficient system for filtering out most of the harmful substances through our colon, liver and kidneys.   However, if we are constantly consuming toxins it puts more of a strain on these vital organ systems.  The increased consumption of vegetables is great, physicians and nutritionists alike agree.  Juice cleanses can help nourish your system and improve the toxin elimination process. 

What are toxins?
There are many different definitions of what constitutes toxins in your body.  Some physicians, and other health care professionals, agree that toxins can come from processed foods, prescription and illegal drugs, alcohol, as well as the environment. 

Some examples of "toxic" foods are those that are processed with large amounts of sugar and chemicals. Simple sugars like sucrose, fructose and lactose, only have one or two molecules of sugar.  These sugars break down and enter your system quickly causing a spike in blood sugar. Your pancreas then releases insulin and sugar moves into cells eventually becoming resistant, thus increasing your risk of diabetes type 2.  Increased simple sugars may also cause increased triglycerides which can contribute to cardiovascular disease.  An article from the American Society for Nutrition concluded that triglycerides, may rise when simple sugars exceed 20% of energy per day, particularly in hypercaloric settings.   Juice cleanses can help to stabilize your blood sugar levels and decrease your cravings for sugary and fatty foods. 

There are thousands of different types of chemicals and toxins in foods.  To avoid consuming them you can start by reading the labels on packaging and purchasing foods and beverages from trusted food sources.  A few chemicals to avoid are pesticides, BHA (Butylated Hydroxyanisole) & BHT (Butylated Hydroxytoluene), recombinant bovine growth hormone (rBGH/rBST), bisphenol-A (BPA), Dioxins and GMO's (Genetically Modified Organisms) to name a few.  I will discuss three of these commonly used chemicals below. 

Pesticides

Used to treat produce and other products, these toxins often leave behind residues. They've been linked to everything from cancer to birth defects and neurological conditions.  Glyphosate-based herbicides (GlyBH), including Roundup, are the most widely used pesticides worldwide. Their uses have increased significantly since they began to be used. Residue levels in food or water, as well as human exposures, are continuing to increase.  A retrospective study in a recent journal of Food and Chemical Toxicology from April 2015, showed that pesticides may actually be more toxic than we thought AND at a lower level than what is currently regulated.  This increased toxicity may lead to birth defects, cancer as well as chronic liver and kidney conditions.  They could be explained by endocrine disruption and oxidative stress, causing metabolic alterations, depending on dose and exposure time. Some effects were detected in the range of the recommended acceptable daily intake! To help decrease your exposure, purchase organic foods that are required to be synthetic pesticide free.  Even then, you may be consuming more toxins than you should, so become knowledgeable about your food sources.  
 
BHA (Butylated Hydroxyanisole) & BHT (Butylated Hydroxytoluene)

These common processed food preservatives have been declared carcinogens by the International Agency for Research on Cancer.  However, the FDA has declared that they are safe for human consumption in small amounts.  HMMMMMM.   They’re also accused of disrupting hormones, and  impacting male fertility.   They mimic the hormonal actions of estrogen and disrupt natural pathways leading to metabolic conditions.   The best way to avoid consuming these toxins are to read the ingredients on packaging.  BHT and BHA are used in products containing fats and oils, to prevent the product from spoiling.  Common foods containing BHT and BHA are cereals, breads, crackers, snack foods and chewing gum. 

Genetically Modified Organisms (GMOs) 

Found in about 70 percent of processed foods with corn, soy, cottonseed, canola, and sugar beet-based ingredients.   The American Academy of Environmental Medicine (AAEM) urges doctors to prescribe non-GMO diets for all patients. They cite animal studies showing organ damage, gastrointestinal and immune system disorders, accelerated aging, and infertility.   GMO treated crops have bacterial genes inserted, which allow the plants to survive an otherwise deadly dose of pesticides.  An article from Nutrition and Health in 2002 showed rats fed genetically modified potatoes had smaller, partially atrophied livers.   Studies continue to be performed on the dangers of GMO's especially pertaining to long term effects on humans.  The European Union  has  approved a new law that will allow EU nations to restrict or ban the cultivation of GM crops within their borders.  This ban still has its issues and conditions, but Europe has made great strides compared to the United States and the FDA (Food and Drug Administration).  Here is a non-GMO shopping guide to help you start eating healthier.

Juice Cleansing and Your Health

Juice cleansing is a complete body detox that helps to eliminate toxins from the body. Cleansing restarts the body and makes you look and feel better.  Juice cleanses, unlike the popular master cleanse (lemon, cayenne, maple syrup, yuck!) not only tastes better and keeps you satisfied all day, but is overall healthier long term.  It is important to ensure that most of your juices contain raw green vegetables.  Raw greens provide many detoxifying properties.  One important component is chlorophyll.  Chlorophyll is often called the lifeblood of plants. The chlorophyll molecule is almost identical to the hemoglobin molecule of human blood.  The difference between hemoglobin in human blood and chlorophyll is that hemoglobin contains iron at the core and chlorophyll contains magnesium. Several green vegetables contain iron as well.  Because chlorophyll is almost identical to our blood, this substance can help cleanse and detoxify our systems. Greens have a cleansing and elimination effect on our organ systems helping to clear our cells, blood and lymph in order to help it work more efficiently.  If your body is clean and free of toxins it helps to prevent chronic disease and other conditions. 
Many people, including myself, integrate green juices and whole green vegetables into their diets on a daily basis.  Greens help to increase red blood cell count in order to help prevent and eliminate disease.  Juices help you  consume vegetables in a quick and efficient way, but simply adding more green vegetables to your daily diet in the form of salads and snacks can also make a huge difference.  As a beginner juicer, you should mix your green juices with other fruits and vegetables in order to help with taste as well as dilute the overall strength.  Beginners may not be used to the detoxifying effects and can have stomach discomfort, nausea, bloating, dizziness and headaches at first. 

My Juice Cleanse Experience

I have been juicing on and off for several years.  I use juice cleanses as a way to restart and detoxify my system especially if I am feeling fatigued, bloated, stressed or having increased body pain or discomfort.  I recently found an amazing juice company that is redefining healthy eating called Pure Green.  They specialize in juice cleanses and also have amazing superfood smoothies and other goodies like acai bowls, energy and immunity shots and nut milks (see picture).  All of their products are gluten free, organic and dairy free.  
When first stepping into Pure Green you immediately feel a sense of pure calm and serenity. 
If you are interested in a juice cleanse a Pure Green trained juice coach will help you find the juice cleanse that is right for you. All Pure Coaches undergo extensive training at Pure Green University, a two day all intensive training seminar led directly by the owner of Pure Green, Ross Franklin who teaches Pure Coaches to be experts in wellness and all components of Pure Green.  Mr. Ross Franklin has opened many health clubs in NYC for brands like Equinox which focus heavily on encouraging health club members to train with personal trainers. He created Pure Coaches who like personal trainers support their clients within a one-on-one setting. Pure Coaches are experts in cleansing and cold pressed juice and customize cleanses for Pure Green guests based on their goals and lifestyle.

After receiving my information session from a Pure Coach I left with my Basic 1 day Cleanse.  The juices are all cold pressed with raw fruits and vegetables.  The cold press process is performed daily.  The juice is 100 percent raw, unpasteurized and never HPPed (high pressure pasteurized) like juices sold elsewhere.  The cold press process preserves live enzymes, vitamins and minerals from fresh fruit and vegetables in order for your body to gain the complete benefits of juicing. 

I started my cleanse the next day remembering that my Pure Coach told me to drink a juice every 2.5-3hours.  There were a total of six juices.  I also made sure to drink at least 16oz of water in between each 16oz juice to help move the elimination process along and keep hydrated.  The juice cleanse began with green juices combined with coconut water or apple and ginger.  As the day moved along there were some more green juice with carrots and other assorted vegetables, a very tasty beet juice and to as a night cap, pineapple dessert juice!  A perfect end to a perfect juice cleanse!  The Pure Green's Hardcore cleanse, does not have the pineapple dessert juice and contains more greens.  I would recommend the basic cleanse for the novice before jumping to the Hardcore.  Cleanses can be anywhere from 1 to 3 days depending on your goals and lifestyle.  If you just want to try it out, Pure Green has a juice until dinner program.  This program gives you just enough juice until dinner where you can have a light salad or other light dish. 

My juice experience was fantastic.  I plan on doing a juice cleanse at least once a month or more if I feel I need to.  My energy levels increased as well as my mental clarity.  My food cravings and fatigue vanished.    If you do not live near a cold pressed juice establishment like Pure Green, you can  make your own juice at home.  Cold press machines can get quite expensive, but I recommend using a blender for your vegetables and fruits in order to maintain most of the enzymes, vitamins and other essential properties.  Many types of juicers heat the produce so much so that it destroys these vital nutrients and fiber.  Important vegetables to add to your juices containing chlorophyll are kale, spinach, parsley, dandelion greens and collard greens.  You can add some apple, lemon and or ginger to break up and dilute the juices.  Feel free to add other nutrient packed vegetables like carrots and beets for added health benefits and flavor.

Enjoy Natures Bounty and Remember to Buy Certified Organic!  Support Local Farmers!  Fair Trade!

**I recommend consulting with your physician prior to starting any cleanse**

Pure Green is Located in NYC:

33 East 33rd Street
33rd between Park & Madison
212.481.5554

      &

60 East 8th Street
8th Street between Broadway & Mercer
212.995.2050



I have no financial affiliation or otherwise with Pure Green.  It is simply one of the best juice and health food companies I have ever tried!

Honey is an amazing gift of nature!  It is naturally occurring and made without fancy machinery and additives.  Honey also has multiple health benefits such as antibiotic properties used in treating wounds and contains several essential nutrients and vitamins.  Since antiquity humans have been using honey for healing purposes.  

Honey comes from flower nectar which is collected by bees and then naturally broken down into simple sugars and stored in honeycombs.   Honey gets its distinct color and flavor depending on the type of flower nectar that the bees collect.   For example, nectar from Orange Blossom's create a light color and those from wildflowers are darker more amber colored.  A common flower that is used to make honey in the United States is the Clover. Depending on location and source, Clover honey varies in color from water-white to extra light amber and has a mild, delicate flavor.  The scientific name of this type of flower is Trifolium repens.  

Honey in Wound Care:
The naturally occurring  properties of honey and its low pH (3.2-4.5) help to inhibit growth of microorganisms like bacteria.  The mixture of honey with inflammatory factors and other substances in wounds, forms hydrogen peroxide.  Hydrogen peroxide is formed secondary to an enzymatic reaction with glucose oxidase.  When glucose oxidase is released this provides antibacterial activity without harming the surrounding tissue.  A recent study from the Journal of Ayub Medical College of Abbottabad in 2014; discussed the role of honey in wound healing of diabetic ulcers.  This study concluded that the use of honey significantly reduced the rate of amputation and improved wound healing when used for wound dressing in chronic diabetic foot ulcers. 

Raw Honey in Nutrition:
Raw honey contains atleast 80 substances that are important in human nutrition.  The most well known substances are glucose and fructose.  Glucose and fructose are used in the normal metabolic process to produce energy for muscles and cells.  Raw honey also contains all of the B-complex vitamins, Vitamins A, C, D, E and K, several minerals and trace elements like magnesium, iron, sulfur, phosphorus, calcium, potassium, sodium, copper, chlorine and others.  Honey also contains live enzymes, one of the highest in all foods. 

Raw honey contains antioxidants called phenolic compounds. Some types of honey have as many antioxidants as fruits and vegetables. Antioxidants help to protect your body from cell damage due to free radicals. Free radicals contribute to the aging process and may also contribute to the development of chronic diseases such as cancer and heart disease. A study published in 2010 showed the potential of polyphenols (phenolic compounds) in honey helping protect against heart disease. 

Brain Function:
Studies have shown increases in circulating glucose concentrations have strong influences on brain functions that span many neural and behavioral measures.  There has been extensive evidence in the past 25 years indicating that relatively modest increases in circulating glucose concentrations enhance learning and memory processes.  There has also been a strong amount of evidence showing B-complex vitamins, specifically B12 and folate (B9), help prevent neurological conditions and improve brain function.  Folate (Vitamin B9) deficiency in the womb contributes to neural tube defects in infants.  Deficits in vitamin B12 (cobalamin) have negative consequences on the developing brain during infancy.  Deficits of both vitamins are associated with a greater risk of depression during adulthood. 

Anti-Inflammatory:
The anti-inflammatory properties of honey come from phytonutrients.  Phytonutrients are compounds found in plants that help protect the plant from harm from insects as well as UV radiation.   Phytonutrients provide both antioxidant and anti-inflammatory benefits, which help maintain our health. These valuable nutrients are unique to raw honey and disappear when honey is heavily processed! 

During my own exploration into raw honey I came across a raw honey company called Honey Ridge Farms in Washington state (I have no affiliation financial or otherwise with this company).  They source local raw honey to produce fine quality whipped honey crèmes and vinegars.  Their whipped honey crèmes are never cooked, retaining the natural goodness of raw honey as I have discussed in this article.  This honey is so delicious and easy to use in recipes.  Below I have included some easy and delicious ways to include honey in your next meal.  In addition to these recipes you can use the honey in tea as a natural sweetener, on oatmeal and in yogurt.   Enjoy!




Raw cacao bliss balls with macadamias, coconut and honey (Via The Lazy Paleo)
A perfect snack or dessert!

Yields 12
Ingredients:4 tablespoons coconut butter
10 medjool dates
1 cup raw macadamia nuts
3 tablespoons raw cacao powder
1 teaspoon pure vanilla extract
1.5 tablespoons raw honey
Pinch sea salt
1/4 cup finely shredded coconut

Instructions

1. Line a tray with parchment paper and set aside.
2. Place all ingredients except for the shredded coconut in a food processor, and mix for about a minute until a sticky dough forms.
3. Roll into small balls, and place on the lined tray.
4. Place in the fridge or freezer for 10-15 minutes.
5. Spread the shredded coconut out on a plate or cutting board.
6. Remove the balls from the fridge and roll them in the shredded coconut. Use your hands to press the coconut in, so it sticks firmly to each ball.
7. Refrigerate for 60 minutes

Can Store in Fridge up to 5 days!


Marinated Cauliflower Steaks with Pearl Couscous Medley (Adpated Via Grubarazzi.com)

Cauliflower steaks are a nice substitue for meat.  Make sure to slice the cauliflower into thick pieces before cooking.  Enjoy this dish for dinner.
Serves 4 -per serving 450 calories, 10 grams of protein

Ingredients
1 large head of cauliflower, cut in to 1 inch slabs
1 cup pearl couscous, dry
4 tablespoons grape seed oil
3 tablespoons white wine vinegar
2 garlic cloves, grated
2 teaspoons raw honey
½ teaspoon dried tarragon
½ teaspoon dried parsley
Pinch of red pepper flakes
Pinch of salt, to taste
¼ roasted red pepper, diced
¼ fresh green bell pepper, diced
20 kalamata olives, pitted and diced
1 can organic chickpeas, rinsed and drained

Directions
1. Preheat oven to 450 degrees.
2. Cook couscous according to package directions. Set aside.
3. De-stem the cauliflower with a paring knife being sure to keep the core intact. With the core side down, start from the center and slice 1” steaks. Finely chop and reserve the cauliflower pieces that broke loose.
4. Whisk together grape seed oil, vinegar, tarragon, garlic, honey, parsley, red pepper flakes, and salt to taste.
5. Place the steaks in a large heavy roasting pan. Using half of the dressing, generously slather both sides of the cauliflower steaks. Allow them to sit in the marinade for at least ten minutes.
6. Transfer the cauliflower steaks to the oven; roast until tender and caramelized, about 30 minutes.
7. In a large bowl, combine reserved cauliflower with the remaining dressing, roasted pepper, bell pepper, kalamata olives, couscous, and chickpeas. Allow the mixture to sit while the cauliflower steaks finishing roasting.
8.  To plate, top each cauliflower steak generously with the pearl couscous medley.