Essential nutrients you may be missing...

See the 10 daily nutrients commonly missed in people without a varied daily diet, and what foods you should add in order to have a more wholesome approach to nutrition. Open picture in new window to zoom in best. 

Shin Splints

Shin splints, also known a tibial stress syndrome, is a common injury athletes come across. Here is a sample of a rehab protocol for coming back from this injury, to be used only if advised by a qualified medical professional. 

Calf Stretching

Stretch and hold for 2 sets of 30 seconds (each).

Do with a bent knee and straight knee.

Heel Walking

Walk only on your heels for 30 feet (a VB court).

Do this twice, down and back is 1.

Toe Walking

Walk only on your toes for 30 feet (a VB court).

Do this twice, down and back is 1.

Cup Pick-Ups

3 sets of 6 cups. On a single leg, bend over to put all 6 cups down, one at a time, and then pick each of them up individually. Do this all without touching your other foot to the ground.

Start on the ground and progress to uneven surfaces, such as a foam disk or pillow.

Calf Raises

On an uneven surfaces, such as foam disk or pillow, or with heels off a box.

3 sets of 15 reps. 

Foam/Straw/Marbles Pick-Ups

Using small pieces, such as a marble or straw cut 4 times, drop them all on the ground and using your toes, pick each one up individually and place in a cup or bowl.

2 sets of 25 pieces.

Seated Toe Taps

Seated on a chair where your thigh is parallel with the ground, tap your toes up and down.

3 sets of 25 reps.

Towel Scrunches

Seated on a chair where your thigh is parallel with the ground, use your toes to scrunch a towel towards you.  

Repeat this 3 times.

4-way Ankle Theraband

Planterflex (point your toes), Dorsiflex (toes to shin), Invert (toes towards other leg), and Evert (foot away from the body) your ankle while it is resisted against a theraband.

3 sets of 10 reps. 

Single Leg Balance

Start on the ground and progress to uneven surfaces, such as foam disk or pillow. To add more challenge, include tossing a ball to a partner or against a rebounder.

5 sets of 1 minute.

Saucy Shrimp and Grits

• Coarse salt and ground pepper
• 2 tbsp butter
• 1 medium onion, halved and thinly sliced
• 1 can (14.5 oz) diced tomatoes, in juice
• 1/4 tsp hot sauce
• 1 cup coarse grits (not quick-cooking)
• 2 slices bacon, cut into 1/2 inch pieces
• 2 garlic cloves, thinly sliced
• 1 pound large (31-35) peeled and deveined shrimp (thawed if frozen)

In a medium saucepan, bring 4.5 cups of water to a boil over high; season with salt and pepper. Whisk in grits; reduce heat to medium-low. Cover, and cook, whisking occasionally, until grits are creamy and tender, about 30 minutes; stir in butter.

After grits have cooked 15 minutes, cook bacon in a large skillet over medium until browned, 4-6 minutes. Using a slotted spoon, transfer to paper-towel-lined plate. Add onion and garlic to fat in skillet; season with salt and pepper. Cook, stirring occasionally, until onion is tender and browned, 8-10 minutes. 

To skillet, add tomatoes (with juice) and 1/4 cup water; bring to boil. Add shrimp; cook, stirring until opaque throughout, 2-4 minutes. Stir in hot sauce. Serve over grits, sprinkle with bacon. 

Source

Foam Roller for Thoracic Mobility

Protraction/Retraction

Lay with the foam roller down the length of your spine. With your shoulders flexed to 90 degrees and your elbows straight, protract your shoulder blades and reach for the ceiling, then retract your shoulder blades, moving your hands away from the ceiling. Focus on reaching as far as you can, then "wrap" your shoulder blades around the roll as you retract.

Circles

Lay with the foam roller down the length of your spine. Keep your arms in this position, but perform circular motions with your arms and shoulders. The movement will be small. Perform clockwise and counter-clockwise circles. 

Flexion/Extension
Lay with the foam roller down the length of your spine. Flex and extend your arms, going in opposite directions.

Horizontal Abduction/Adduction 

Lay with the foam roller down the length of your spine. Take your arms out to the side then bring them up to pointing towards the ceiling. 

90/90

Lay with the foam roller down the length of your spine. With your shoulders abducted to 90 degrees, elbows bent at 90 degrees, and arms in external rotation, slowly move your arms up and down (parallel to the floor) to see where your pecs are the tightest. When you find a tight area, stop and rest in that position for 30 seconds. A 1-3 lb weight can be placed in each hand during the stretch for increases stress if desired. 

Upper Back Bridge Roll

Turn the roll perpendicular to your spine. Lie with the roll placed in the mid thoracic area, knees bent, and feet and buttocks placed flat on the floor. Brace with your abdominal muscles and extend over the roll. Then move the roll up or down slightly and repeat. You can also lift your buttocks off the ground and use your feet to slowly move the roll up and down your spine. Turning slightly to one side or the other will provide rotational mobilization as well. 

One Arm Roll 

Begin on your hands and knees. Place the roll parallel to the right side of your body, outside your hand and leg. Place the back of your left hand on the roll and rotate your spine so your hand rolls the foam roller out and in. Move the roll to the left side of your body and perform the same motion with your right hand. 

These exercises and movements were copied from BRPT-Lake Thoracic Mobility Handout. 

Foam Roller for Lower Extremity

For Conditioning/Practice: it is best to use BEFORE and AFTER to loosen up and help reduce muscle soreness. 

For Weight Lifting: it is best to use AFTER lifting to help realign damaged muscles and fascia to recover faster. 

Exercises should be done as 8-10 passes (up and back is one) 1-2 times daily. It is important to go through the entire length of the muscle, origin to insertion. Anatomical pictures are provided for guidance. 

If you find an area that is tender, stop and hold the spot for 30 seconds.

ON YOUR BACK

CALF

HAMSTRING

GLUTES

MID and LOW BACK

ON YOUR SIDE

PERONEALS 

IT BAND

LATS

ON YOUR STOMACH

TIBIALIS ANTERIOR (Shin)

QUADS AND HIP FLEXORS

ADDUCTORS (Groin) 

Paleo Diet Video

http://www.youtube.com/watch?v=BMOjVYgYaG8

Blood Pressure

What is blood pressure? 
Blood pressure is the force of blood pushing against blood vessel walls. The heart pumps blood into arteries to be carried throughout the body. 

What is HIGH blood pressure? 

Also known as hypertension, this is the condition in which the pressure in your arteries is above normal range. Having high blood pressure leaves athletes susceptible to problems such as arteriosclerosis, atherosclerosis, and aneurysm. Athletes especially would be at risk for these problems due to the natural increase in blood pressure with physical activity. 

Blood pressure and nutrition...

Certain foods and/or gaining weight can increase blood pressure. Also, losing weight can reduce blood pressure. Sodium is a mineral that occurs naturally in foods. Salt and MSG (monosodium glutamate - commonly found in Chinese food) are two ingredients used to add sodium to foods, as they are mostly made up of sodium. The American Heart Association recommends that a person consume less than 2,300 mg of sodium per day. To put it in perspective, one teaspoon (tsp) of salt has about 2,400 mg of sodium in it. As we know, the average person greatly exceeds these guidelines the AHA puts out. The problem is that when a person takes in too much salt, their bodies retain extra water to "wash" it away. In some people, this causes a rise in blood pressure and puts added stress on the heart and vessels. 

What should I eat to control my BP? 

• Eat foods lower in salt, fat, and calories
• Use salt substitutes and sodium free spices and herbs to flavor foods
• Use less butter, margarine, shortening, and salad dressings

What should I NOT eat to control my BP?

• Processed foods such as lunch meats, sausage, bacon, and ham
• Avoid table salt 
• Canned soups, bouillon, and dried soup mixes 
• Use condiments sparingly (such as Ketchup, Soy Sauce, salad dressing) 
• Frozen and boxed mixes for potatoes, rice, and pasta
• Avoid snack foods such as pretzels, popcorn, peanuts, and chips that are high in sodium
• Avoid pickled or marinated foods 

How else can I help?

• Read nutrition labels and choose foods and drinks lower in sodium 
• Choose foods marked "sodium-free", "low sodium" or "unsalted"
• Read content labels. They are listed in order of greatest amount first. 
• Avoid alcohol
• Avoid all tobacco products, including dip
• Eat a variety of foods
• Eat foods high in dietary fiber (whole grain breads, cereals, pasta, fresh fruit, and veggies)
• Manage stress levels

Fast Food Examples

• McDonald's: Quarter Pounder with Cheese and Medium French Fries = 1,460mg
• McDonald's: Hamburger and small French Fries = 680mg
• Subway: Italian BMT = 1,870mg
• Subway: Oven Roasted Chicken Breast = 880mg
• Wendy's: Spicy Chicken Sandwich and Small Chili = 2,030mg
• Wendy's: Grilled Chicken Sandwich and Sour Cream and Chive Baked Potato = 1,000mg
• Qdoba: Steak Quesadilla = >2,000mg
• Qdoba: Chicken Tacos (3) = 1,410mg 

Quick Look at Ways to Fight Inflammation with Food

Inflammation is the body's natural response to injury, whether it be acute (happens quickly in one particular moment) or chronic (happens over time). It is the protective mechanisms our body uses when there is an irregularity. However, inflammation can sometimes be damaging, painful, and cause slower recovery. Here are a few ways you can use your diet to help fight unwanted inflammation:

1. Eat whole foods high in fiber. Fiber is good for the heart. A certain protein, CRP, C-reactive protein, is an indicator of inflammation found in the body. CRP is lowered by fiber, and a high CRP level signals general inflammation.

2. Eat citrus fruits. These types of foods are high in Vitamin C and Vitamin E, which are essential antioxidants. Antioxidants are a natural anti-inflammatory.

3. Eat dark, leafy greens. These are high in Vitamin K. Vitamin K is known for enabling calcium to form into proper structures for use of bone health. It is also needed for blood coagulation, and is another antioxidant.

4. Eat tomatoes. A tomato's red pigment, lycopene, is a potent antioxidant.

5. Eat foods high in omega-3 fatty acids. Foods such as fresh salmon have a natural anti-inflammatory effect as well as boost the immune system.