Fight Pain With Your Plate

Good news!  You may be able to ease your aches and pains with your fork.  Who knew?  The following foods help build strong bones and muscles and might even help reduce pain.  In addition, they help prevent the additional body weight that can exacerbate pain, and they can boost your energy level so you're better able to cope with your discomfort. 

1. Whole grains.  Whole grains are rich in magnesium, a mineral that has been proven to ease muscle pain. 

2. Salmon.  Studies have shown a strong link between low levels of Vitamin D (the sunshine vitamin) and chronic pain.  Not only is salmon rich in Vitamin D, it provides valuable omega-3 fatty acids.

3. Olive oil.  This liquid gold contains high levels of pholyphenol, an antioxidant that can help inhibit a pain-causing mechanism in the body.  It's also free of saturated fat, which can erode bone strength and trigger pain.

4. Spices.  Ginger contains substances with analgesic qualities similar to aspirin and ibuprofen, and turmeric (another member of the ginger family) may also help relieve discomfort. 

5. Strawberries.  These berries are full of Vitamin C, an antioxidant with powerful pain-reducing properties.  Studies have suggested that Vitamin C may help relieve pain following a broken bone or orthopedic surgery.  It may also help prevent the cartilage loss associated with arthritis.

6. Greens.  Greens are rich in Vitamin K, a potential pain reliever.  (Note: Vitamin K also aids in blood clotting, so if you're taking a blood thinner, check with your doctor.)

7. Dairy.  Dairy foods contain calcium for bone strength and Vitamin D, which may help relieve chronic pain.

8. Wine.  Resveratrol, which is found in grapes, grape juice, and wine, may have an analgesic effect similar to aspirin.  (Keep in mind that experts recommend no more than one glass per day.)

So eat hearty and healthy -- you'll feel better!

January at the Gym

     January is typically the busiest month of the year for fitness centers, their classes and machines flooded with well-intentioned, post-holiday newbies and returning gym rats.  If you're among this number, do yourself -- and others -- a favor by observing proper gym etiquette to ensure a safe, efficient workout every time.  According to the American Council on Exercise, these are the top ten mistakes made by gym members:

1.)  The all-or-nothing approach.  Not having a full hour to work out is no reason to bypass the gym completely.  Even 10 or 20 minutes of exercise can provide important health benefits.

2.)  Unbalanced strength training programs.  Many exercisers focus on certain muscles, such as the abdominals or biceps, because those have a greater impact on appearance.  To achieve a strong, balanced body, it's important to train all the muscle groups.

3.)  Improper form.  Poor form leads to injury.  Failure to observe correct knee alignment, using your back rather than your legs to lift heavy weights from the floor, and not exercising through a full range of motion are all potential hazards. 

4.) Not progressing wisely.  Exercising too much, too hard, or too often are common mistakes made by many beginning fitness enthusiasts.  Rest and gradual progression are key components of a safe and effective program. 

5.)  Not including enough variety.  Too many people find a routine or physical activity they like and never change it.  Repetitive workouts can lead to boredom, plateaus, and/or injury.  Don't be afraid to try new things. 

6.)  Not adjusting machines properly.  Most exercise equipment is designed to accommodate a wide range of body styles, but you must adjust the machine to suit your size.  Seek the assistance of a staff member when needed.

7.  Focusing on anything but your workout.  The importance of being mindful of the task at hand cannot be overemphasized.  Not only will reading or watching TV adversely affect the quality of your workout, those activities can be distracting and lead to injuries.  Read at home.  Work out at the gym.

8.)  Not cooling down properly.  Too many people finish their workouts and head straight to the showers.  Instead, continue walking around for a few minutes to allow your heart rate to return to normal, and then stretch your muscles to improve flexibility and help prepare your body for the next workout.

9.)  Poor gym etiquette.  Lingering on a machine after you've finished, chatting loudly on your cell phone, and failing to wipe down equipment after you've used it are all no-no's at the gym.  Always be considerate of others.  (This is particularly important during the winter cold and flu season.  Most gyms provide handi-wipes or towels and antibacterial spray -- for your sake and others', please use them.)

10.)  Not setting realistic goals.  Vague, unrealistic, and unattainable goals produce exercise dropouts.  It's important to establish training goals that are specific and appropriate for your fitness and skill levels.  Ideally, those goals will provide just the right degree of challenge.

     Review your workout routine to be sure you're not setting yourself up for an injury, trying to do too much, or just spinning your wheels.  Consider treating yourself to a session or two with a personal trainer for new exercise ideas, a refresher course on proper form, and a motivational "kick in the pants" to get you off to a good start in the new year.  And most importantly, have fun!

Win With Fins

We've known for years that eating fish is a healthy habit, but now the good doctors at RealAge advise that just six ounces of omega-3-rich fish twice weekly reduces our risk of heart disease by a whopping 36 percent.  Go fish!

If you're concerned about the harmful mercury content of fish, follow these guidelines:

1.) Think small.  Young, pint-sized fish such as anchovies, herring, sardines, and sole have the shortest exposure to mercury in the water.  They also eat fewer other fish, which reduces their concentration of mercury. 

2.) Go for the fat.  Salmon, trout, herring, sardines, flounder, haddock, cod, and canned light tuna (which is lower in mercury than albacore) contain high levels of omega-3s and low levels of mercury. 

3.) Add fruit.  Tropical fruits such as mango, pineapple, banana, and papaya actually reduce the amount of mercury your body absorbs.  Garnish your fish with fruit salsa or chutney. 

4.) The danger zone.  Swordfish, shark, tilefish, king mackerel, marlin, orange roughy, and mahi mahi contain the highest levels of mercury.  (Red snapper was recently removed from this list.)

Fins are in -- enjoy!  Do you have a quick and easy fish recipe to share?  Leave a comment!