what is your psoas?
your psoas muscles are the muscles that connect your torso to your legs. they affect your posture and help to stabilize your spine. these muscles directly affect your low back pain, your pelvic floor strength, your hip alignment and that means they aide in controlling the alignment of your entire body. these muscles are the reason for movement. they are tightened by the constant sitting that humans do day and night.
So here's what you can do to help >
In a large pan, brown ground turkey and ground sausage with a splash of olive oil (medium heat) Add garlic clove, green onion, sweet onion, bell pepper and tomato. Prep large Portabella mushrooms- cut off top of mushroom from trunk. Use spoon to slightly hallow out bottom side of mushroom. (Creating a spot to put filling). Roughly chop interiors and throw into filling mixture to cook. Brush mushrooms tops with remaining olive oil and season with salt and pepper- then set in small oven dish and set aside. Once filling mixture is browned and veggies are soft- add cream cheese and stir until completely incorporated (mixture should be a creamy, and smell divine). Add parmesan cheese to mixture and continue to cook on low until filling is a creamy and cheesy incorporating all ingredients. Last add spinach into mixture, gently fold into mixture and turn off heat. Let cool slightly- ( about 5 minutes) and then spoon in mixture into mushroom tops. Top with a dash of parmesan. Bake at 400 degrees for 20 minutes.
(Like with all of my FHW Recipes, substitutes and additions are totally recommended! Add your favorite veggies or what is in season, or what is around the house!)
Cooking with Nutrition- January 2017
Here's something that might help you DRINK MORE WATER- Looking to lose a few lbs or maintain your healthy weight? Drink water! The minute you wake up, the first move you make should the move to fill your water glass or bottle. When we wake up we are dehydrated. When you are dehydrated your metabolism slows down to conserve fluids- decreasing your ability to burn fat. A study done by The Journal of Endocrinology and Metabolism found that just 2 cups of water can increase your metabolism by 30% after 30-40 minutes.
Another way that drinking more water will help maintain your health weight is to drink it often during the day. Surprisingly a lot of the time when you feel hungry- you are just thirsty? Commonly our minds will confuse the feeling of being hungry with needing water. If you are feeling thirsty chances are you are already dehydrated so if you use this as your indicator to drink water you aren’t hydrating adequately. The next time that you are feeling hungry at odd times of the day reach for your water bottle before the snack. Water also help fill you up and can keep you from overeating.
More than the benefit for weight-loss- adequate hydration also leads to optimal performance.
Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And helps your muscles work more efficiently during physical activity. “If you’re well hydrated, your heart doesn’t have to work as hard,” said John Batson, M.D, a sports medicine physician with Lowcountry Spine & Sport in Hilton Head Island, S.C. (American Heart Associate Article 2014, “Staying Hydrated, Staying Health.”)
“Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions" from digestion to breathing. "Water does more than just quench your thirst and regulate your body's temperature; it also keeps the tissues in your body moist. You know how it feels when your eyes, nose, or mouth gets dry? Keeping your body hydrated helps it retain optimum levels of moisture in these sensitive areas, as well as in the blood, bones, and the brain. In addition, water helps protect the spinal cord, and it acts as a lubricant and cushion for your joints.” (We all need water to survive, but how exactly does it help? By Jen Laskey | Medically reviewed by Sanjai Sinha, MD)
A hydrated body fights against aging, disease and chronic pain. It improves performance and helps your burn fat naturally. It is inexpensive (in most cases free) and is the most natural and holistic way to stay healthy today and tomorrow.
We recommend you aim to drink 1/2 your body weight in ounces of water daily- for example- if you are 120 lbs, that would be 60 ounces of water a day. Drink more water and you will "Move better, feel better and live better" for the rest of your life.
Functional Health + Wellness.
We all know a massage can help you relax, but here are some of the health reasons to book an appointment today. Most individuals are dealing with some type of postural stress. With the many hours we spend seated in cars, at desks, and in front of our electronic devices, compensation patterns begin to build in our bodies creating pain, discomfort, and loss of mobility to name a few. These underlying postural dysfunctions lead to other symptoms including but not limited to: headaches, muscular tension and pain, muscular weakness, even organ dysfunction.
1) Massage Therapy Can Counteract Imbalances caused by Prolonged Sitting if you receive regular treatments
Massage can relieve muscle pain, through increasing circulation and reducing hypertension in the tissue. A 2011 Study published in the Annals of Internal Medicine, found that massage therapy is an effective treatment for chronic back pain.
2) Massage Reduces Anxiety and Depression
Per a study in the International Journal of Neuroscience, women diagnosed with breast cancer who received massage therapy three times a week reported less depressed and improved mood. Another study in the Journal of the American Academy of Child and Adolescent Psychiatry, found that patients who were depressed and anxious were much more relaxed, happy, and had reduced stress levels after massage.
3) Massage Improves Sleep
Massage is an effective, healthy, and substance free way to aide individuals who have insomnia and or trouble sleeping. Per studymassage.com.au Insomnia is often associated with a lack of serotonin. Serotonin plays a role in mood, behavior, body temperature, physical coordination, appetite and sleep. Massage increases serotonin levels. Therefore, it is a therapeutic, drug-free means of reducing feelings of stress and anxiety. It is logical to seek a natural remedy to increase serotonin levels for people that are sleep deprived. In addition, serotonin is needed for our bodies to produce melatonin. Melatonin influences the sleep stage of our circadian rhythm. Circadian cycles are the internal periodic rhythms that profoundly affect sleep and wakefulness. This rhythm is what keeps us healed and whole. On a 24-hour cycle, the sleep and wake rhythms carry us through the vitality of the day and the restfulness of the night. When rhythms are broken, or interrupted, the result is discord and possible feelings of anxiousness and stress. Massage helps restore balance so the rhythms of your life ebb and flow in a more natural pattern.
4) Massage Boosts Immunity
A study published in the Journal of Alternative and Complementary Medicine found that massage boosts patients white blood cell count. This is important because white blood cells play a large role in defending the body from disease.
5) Massage Relieves Headaches
Research from Granada University in Spain found that a single session of massage therapy has an immediate effect on perceived pain in patients with chronic tension headaches. So, the next time you have a headache before reaching for the pain medications try booking an appointment and see for yourself.
These 5 Health Reasons to receive consistent, maintenance massage therapy are great reasons to book a treatment with Functional Health + Wellness today. Take the first step towards helping yourself now and in the future to be happy, healthy and pain/stress-free.
Functional Health + Wellness
A team of health and wellness professionals with the goal of educating and helping clients thru bodywork, movement and nutrition.
Cooking With Nutrition
Health And Wellness
Low Back Pain