You can find video, resources, and instructions on various methods of massage therapy that you can easily access from home at the “Wellness Mama” blog at https://wellnessmama.com/127199/massage-therapy-benefits/
The massage ball exercises look like easy-to-travel type techniques to use on your spring break or wherever you may find yourself.
Community Drum Circle
February 18 @ 11:00 am – 11:30 am
Join us for a family friendly interactive drum circle facilitated by the museum staff. All ages and playing levels welcome! Program is free with admission into the museum.
What is Rhythm?
Rhythm! Discovery Center is the world’s first fully-interactive drum and percussion museum!
Click on the link below for some yummy yogurt treats for kids of all ages:
There is no one food, drink, pill, machine, or program that is the key to achieving optimal health. A person’s overall daily routine is what is most important. Consider the Health Plus top 10 actions for working toward a healthier you in 2017.
- Embrace nutrition basics. Eating right doesn’t have to be complicated. Forget the fad diets and adopt a healthy eating plan including a variety of fruits and vegetables, lean proteins, whole grains, and low-fat dairy.
- Move more. Aim to get at least 150 minutes of moderate activity, such as walking, each week to assist in weight maintenance and overall health.
- Be smoke free. Make a plan for the challenges you will face and keep trying your best. Seek support and talk to your doctor about medications that can double your chances of quitting for good.
- Schedule sleep. Make sleep a priority to enjoy a more focused, energy-filled lifestyle. Aim for 7-9 hours of sleep each night. Create a relaxing bed-time routine and change your electronic device settings to the “night-shift” mode.
- Prioritize preventive screenings. Many medical conditions can be recognized in the early stages by getting preventive screenings and immunizations. Ask your doctor about what screenings are recommended for you.
- Connect with others. Building a community of people who can help you through life’s ups and downs is a vital step towards happiness and good health. Invest in relationships that provide encouragement and accountability to both parties.
- Stress Less. Gratitude has been shown to lower stress, which prevents many other physical and mental consequences. Instead of focusing on what your body can’t do or how you wish your body looked, try expressing gratitude for where you are now and the opportunity to make improvements.
- Work toward or maintain a healthy weight. If you are overweight, work toward losing 5-7% of your weight to significantly reduce your health risks. Studies show that individuals who track their intake using an app, such as myfitnesspal, lose more weight and keep it off compared to those who don’t track.
- Set SMART goals. General goals such as “exercise more” are not effective. A SMART goal is Specific, Measurable, Action-oriented, Realistic, and Timely. “I will walk 20 minutes over my lunch break on Tuesdays and Thursdays” is a SMART goal.
- Stay positive. Health goals don’t always go as planned. When you face challenges, focus on all of the positive changes you have made, no matter how small they seem. Treat yourself with kindness, like you would a good friend.
- 1 tablespoon olive oil
- 2 cups thinly sliced onion
- 1 teaspoon sugar
- 1/4 teaspoon salt
- 9 ounces baby spinach
- 4 8 – inches whole-wheat flour tortillas
- 4 ounces semisoft goat cheese
- 2 medium tomatoes, thinly sliced
- Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, sugar and salt; cook, stirring occasionally, until onion is dark golden brown. Remove from pan. Add the spinach and 1 tablespoon water to the skillet; cook 2 minutes, or until spinach is just wilted. Remove from skillet and turn off heat. Spread a quarter of the goat cheese on each tortilla and top with spinach, tomato and onion; fold closed and press lightly. Heat the skillet and place two folded quesadillas in it; cook two minutes per side, or until golden brown and lightly crisp. Repeat.
January 5, 2017
It’s the middle of winter and all you can think about is golf, but it’s below zero outside and your home course is covered in 2 feet of white, fluffy snow. While you may be able to get away for a golf destination vacation, you’ll be stuck inside for most of the winter, far away from your favorite golf courses. Instead of practicing your “golf air swing” or putting in your office, use this time to get better at your game, even when you can’t hit the links. Here are five steps you can take this winter to improve your summer golf game.
1. Hit the Weights
For a long time, most professional and amateur golfers avoided weight training because they assumed increased muscle size would make them too big and too tight to swing the golf club with good form. Today, however, many golfers have learned the opposite is true. The benefits of golf-specific weight training and flexibility-training workouts include more distance and power, more accuracy and greater club head speed, as well as consistent and pain-free play. Here are three exercises you can perform with just a medicine ball.
Every golfer knows that to effectively start your back swing and to complete your follow through, you need to have the ability to rotate your upper body independently of your lower body. Many golfers lose this ability over time, usually because of a sedentary lifestyle. Use this exercise to retrain your upper body to rotate properly.
Step 1: Step into a lunge stance with your left leg forward.
Step 2: Cross your arms across your chest or hold a medicine ball close to your chest.
Step 3: While keeping your lower body steady, rotate your upper body as far to the left as comfortably possible. Rotate back to the starting position and repeat 20 times before switching legs (right leg forward) and rotating toward the right.
Overhead Deep Squat
Ask a good golf pro where most of the power in your drive comes from and he or she will tell you that the power in your swing comes from your glute muscles. If you have weak glute muscles, that will surely lead to a lack of power. By simply strengthening your glutes, you can add distance to your drive. Try this classic exercise for added power.
Step 1: Stand with your feet shoulder-width apart.
Step 2: Place both hands on a golf club and hold it parallel to the ground above your head.
Step 3: While keeping your arms extended and the club above your head, try to squat toward the floor. You’ll have executed this exercise perfectly when your thighs are parallel to the floor and the club is still above your head. Be sure to keep your knees aligned over your ankles throughout the entire movement. Repeat 15 times.
To maximize the back swing, follow through and power, a good golfer needs to be able to independently control the rotation of his or her lower body. This exercise will help you do exactly that.
Step 1: Stand facing a wall with your feet shoulder-width apart.
Step 2: Place both hands on the wall in font of you at shoulder height.
Step 3: Rotate your right hip to the left while keeping your upper body steady. Press your hands into the wall to help stabilize your upper body throughout this entire exercise. Repeat 20 times and switch sides, rotating the left hip to the right.
2. Speed Up Your Cardio
Your golf swing is a super-fast and powerful ballistic movement, and the quicker you can get your club head around your body and to the ball, the farther you should be able to drive the ball. If your body is used to fast movements, you’ll have an easier time speeding up your swing. It doesn’t take much—adding some form of sprinting, interval training or high-intensity interval training (HIIT) to your workout routines two times per week is all you need to see speedy improvements. Plus, extra cardiovascular work is good for the heart and can help keep your weight in check.
A simple sprint routine can help increase your speed.
- Step 1: Sprint 10 yards.
- Step 2: Walk back to your starting line.
- Step 3: Sprint 20 yards (walk back to your starting line)
- Step 4: Sprint 30 yards (walk back to your starting line)
- Step 5: Sprint 40 yards (walk back to your starting line)
- Step 3: Sprint 50 yards (walk back to your starting line)
Repeat one to two times.
3. Take a Lesson
Even the pros take lessons. In fact, professional golfers are consistently taking lessons to improve all aspects of their game. There’s simply no other way to get better. You may be surprised to learn that a golf professional can improve your game by doing something as simple as adjusting your stance at the tee. Without lessons, most golfers fall into bad habits that become extremely difficult to break over time.
Practice the most difficult parts of your game. If you consistently drive the ball far and on target, but have trouble with your short game, spend the majority of your time practicing your shots from 100 yards out. It may be boring and frustrating, but that’s because you are not very good at it—yet. With consistent practice, you’ll see major improvements to the most difficult parts of your game.
Every golfer knows that the game of golf is as much mental as it is physical. You need to be mentally strong and confident if you’re going to improve your golf game. In fact, it’s often an individual’s mental prowess, rather than physical strength, speed or power, that separates the pros from the amateurs. Set aside time each day to relax—try yoga, stretching or even meditating. When you make your mind as strong as your body, you’ll see tremendous improvements, both on and of the course.
Take the time this winter to implement these five steps to improve your golf game. It will be worth it to see the looks on your friends’ faces when summer rolls around and you hit the first drive farther then you ever have in the past.
FRANKLIN ANTOIANContributorFranklin Antoian is an ACE-certified personal trainer, writer for Sears FitStudio.com and fitness expert for MangeMyLife.com. As author of “The Fit Executive: Fitness for Today’s Busy Professional” and founder of the online personal training website iBodyFit.com, Franklin has been featured in SHAPE Magazine, Fox News Online, INC.com Magazine and The Palm Beach Post
Sushi Lovers, Beware: Tapeworm Now Found in U.S. Salmon
But risk of infection is low, infectious disease doctor says
The parasite, known as the Japanese broad tapeworm, can grow up to 30 feet long in the human body, according to the U.S. Centers for Disease Control and Prevention.
Most people who become infected have no symptoms, the CDC says. But some suffer abdominal pain, diarrhea and weight loss. Over time, the infection can also lead to deficiency in vitamin B12.
On the brighter side, infection with the tapeworm appears to be uncommon: Only around 2,000 cases have been reported in humans — mostly in northeastern Asia, according to Roman Kuchta, the lead researcher on the new report.
The first known human case in North America was recorded in 2008, said Kuchta. He’s based at the Czech Academy of Sciences, in the Czech Republic.
Now his team has confirmed that the tapeworm is present in wild pink salmon from the Alaskan Pacific. The findings are published in the February issue of the CDC’s journal Emerging Infectious Diseases.
The risk of contracting the tapeworm from your sushi is low — but it exists, said Dr. Amesh Adalja, a spokesman for the Infectious Diseases Society of America.
“When you’re eating uncooked fish — or other raw foods, like unpasteurized milk — there is some inherent risk,” said Adalja, who’s also a senior associate at the University of Pittsburgh’s Center for Health Security.
That risk is not limited to tapeworms, he noted. Foodborne pathogens include bacteria, viruses and other parasites.
People who love their sushi and ceviche may not be moved to give it up. But, Adalja said, it’s important to be aware that tapeworm infection is a possibility.
“So if you do develop unusual symptoms that can’t be explained, you could mention to your doctor that you eat raw fish,” Adalja said.
The infection is treatable with medication, he said.
According to the CDC, two drugs, called praziquantel (Biltricide) and niclosamide (Niclocide), are the main ones used to kill the parasite.
The new findings are based on an analysis of 64 wild salmon, from five different species, caught off the Alaskan coast. Samples of pink salmon were found to harbor Japanese broad tapeworm larvae.
How worried should raw-salmon lovers be? According to Kuchta, the tapeworm infection is usually not “dangerous,” causing problems such as abdominal pain and diarrhea in about 20 percent of people infected.
But, he said, in rare cases, “massive infection” can cause an intestinal obstruction or gallbladder inflammation.
Plus, a tapeworm that grows to its full “adult” length consumes a lot of vitamin B12, said Dr. Patrick Okolo, chief of gastroenterology at Lenox Hill Hospital in New York City.
“That can lead to a vitamin B12 deficiency, which has neurological consequences,” Okolo said.
Those consequences can include numbness, tingling, balance problems, and trouble with thinking and memory.
Okolo agreed that any tapeworm risk from raw salmon would “clearly be small.”
But, he said, doctors might want to consider the possibility of a tapeworm if a patient’s vitamin B12 deficiency cannot be otherwise explained.
Okolo also suggested a safety measure for people who make raw-fish dishes at home: Freeze the fish for a few days, which will kill any parasite.
Further information is available at the CDC site below: