Tag Archive for: nutrition consultant

Reducing Delayed onset muscle soreness

Sore post-workout?

Delayed onset muscle soreness

Have you ever had a post-workout day when you were so sore, that squatting down to pick up something was really uncomfortable? Or even very painful? Well this picture might be funny but if you have been there you know its not at all fun!

The experts call that “Delayed onset muscle soreness” or “DOMS”. You may have also heard it referred to as “muscle fever”.
This soreness is felt most strongly 24 to 72 hours after the exercise. It is thought to be caused by eccentric (lengthening) exercise, which causes microtrauma or micro-tears to the muscle fibers.

Many fitness enthusiasts will push through and accept that DOMS is unavoidable, others may feel that skipping workouts is the best route.
If you choose to get and stay fit, DOMS will be a part of your life. So, rather than suffer through the worst of it, I have put together tips that may help to ease the discomfort of DOMS.

Pre-workout

White Bean and Collards

Easy Beans and Greens

Eat Well, Eat Clean: Your food choices matter more than you might have thought. Foods that are known for their anti-inflammatory properties are the way to go. Experts tell us that this is a key component to repairing, rebuilding and protecting muscles. These foods work to reduce inflammation similar to what you might expect from ibuprofen or other NSAIDS except, naturally without the side effects of NSAIDS.

Anti-inflammatory foods include salmon, beans, sweet potatoes, avocados, nuts, seeds and dark fruits and vegetables to name a few. As well as herbs including turmeric, rosemary and marjoram and ginger. These are just a few, there are so many more. Even the pickiest eater can find a slew of choices for a pre-workout meal.

For myself, I cannot eat a lot before a workout but I do aim for quality including a morning smoothie consisting of cantaloupe, mango, water, spinach and a few more goodies (recipe here)

Drink up: Hydrate Hydrate Hydrate! The more water you drink, before, during and after exercise, the more efficiently your body works.

Stretching– A proper warmup and cool down are paramount for reducing post-workout pain and to help prevent injury. During your warm up I suggest light cardio to begin, such as jumping jacks, running in place, brisk walking or even marching, especially if you are new to the fitness game. This gets the heart pumping and warms up the muscle groups. Follow this with simple stretches prior to your weight training. If you need specific how to’s -I am available to help.

What I do-I get bored quickly and do not have a ton of time so I usually switch my warm ups back and forth between 1.5-2 miles on the treadmill with a light run/fast paced walk, and on another day I’ll do several rounds of jumping jacks or jump rope. Then I stretch specific muscle groups I plan on working along with shoulders and neck since those are my chronic problem areas.

During your workout

Drink up: Hydrate Hydrate Hydrate-yes during workouts too! This is an invaluable tool for so many reasons

Find your edge: I tell my students find your “edge” the place where you know if you push further, things could get dicey/unsafe/ in the injury zone, and then work just to this side of it. In other words, it is far better for prevention of injury and in limiting the after soreness, if you take it slow, track your progress and build slowly. Our bodies are designed to adapt, give your body the time to adjust.

Hello, your body is calling: Have you ever done something and afterward you thought, If I had just listened to my “intuition” I would have prevented this back injury or hamstring pull. The good news is you were right. The bad news many times, is it was too late, now you are injured, now your workouts are back to square 1. When we train hard it is expected that pain will follow But that old saying “no pain no gain” is BS, period! If it hurts Stop! Soreness is one thing but pain is your brilliant body telling you to slow it down and reassess, take heed. Consider modifications or shifts that will better accommodate your body’s needs now.

Post workout
Hold on- you aren’t done yet. Its time to stretch and yes, you guessed it Hydrate. Stretch it out-A good post stretch encompasses all the large muscle groups and specific ones you worked. Don’t forget even your abs. benefit from a nice post stretch.

Grab a good meal with a clean source of lean protein as well as greens or fruit. As for how much protein, that is a big subject. After researching a slew of sources, I settled here- The “Journal of the International Society of Sports Nutrition” recommends eating a slightly higher protein intake, as this can improve adaptations to intense training. The Journal suggests that an intake closer to 1.4 to 2 grams per kilogram, or 0.64 to 0.91 grams per pound may be more suitable for both men and women. At this amount, a 120-pound female would require 77 to 109 grams per day, while a 150-pound female would need 96 to 137 grams. Splitting your daily protein evenly between all your meals is still a wise idea, even at a higher intake.” You are an individual, with needs based on your overall health and any specific medical issues you may have. Please check with your healthcare provider to get your needs dialed in.
Jump in the bath: How about a nice warm soak with Epsom salts, a bit of lavender, chamomile or marjoram oil will assist in reducing DOMS and added bonus helps to detoxify your body. Don’t feel like housing all the different ingredients? Checkout my Muscle Bliss oils and Bath Salts.

By now, I doubt you would forget the water right? You will recover so much quicker if you hydrate perhaps avoid a wicked headache and a vicious craving to down an enormous plate of food.

Rest-There is no substitute and your body does its best recovery work while you are chillin.

Let’s wrap up with a review:

Track your progress
Listen to your body
Eat Well
Hydrate
Soak
Rest
Repeat
Call me

In closing, the suggestions here are the result of collective opinions of professionals. You are likely to find a whole host of others who say nothing works and well, I cannot speak for everyone. I only know what I know and I hope that this article is helpful for you. One thing everyone seems to agree upon is that “delayed onset muscle soreness” or “DOMS” is inevitable whether you are working out in the gym or pulling weeds for hours on end. To some to degree we just have to deal with it.

Sources:
http://whfoods.org/genpage.php?tname=foodspice&dbid=17
http://www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html
http://www.livestrong.com/article/530256-how-much-protein-should-a-female-take-post-workout/
http://www.cnpp.usda.gov/FGP

Disclaimer: All health content on MySageGourmet.com and by Carol Takakura, is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

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The Magic Bullet

healthy life
Let’s talk about the Magic Bullet, you know the one I mean, it’s that solution you have been looking for. The Magic Bullet that will fix among other things, issues such as feeling tired all the time and your digestion. The magic bullet that will reduce your pooch, lower your blood pressure and give you back your vitality.

Boy do I have some Great news and some not so great news… Which one do you want to hear first?

“Let food be thy medicine, let medicine be thy food”-Hippocrates
First, Please indulge me for a moment or two while I reacquaint you to an old friend and Greek Physician from 460 BC-Hippocrates. It was his fervent belief that what we put into our bodies has the ability to heal us of many maladies, including a generous amount of diseases that we struggle with today. Diseases that are much more prevalent today due in large part to our dietary choices and our lack of knowledge about what is in the food we are eating, diseases such as heart and liver disease, cancer and diabetes.
When you consider that the average lifespan on an adult male in 460 BC was 45 years, and that Hippocrates lived until between the age of 83-90, some say till over 100, that man must have been on to something with this whole Food be Thy Medicine concept. . I would say that this extraordinary man who truly practiced what he preached.

When I see clients, almost every single one at some point says the same thing to me, I am tired of not feeling well. I don’t know why I feel this way. Or I don’t know what is right for me.
I don’t want to be reliant on meds. Basically they are sick and tired of being sick and tired.

So, I ask you what if anything is the MAGIC BULLET?
Much of what these clients and what you may be experiencing can be reduced, if not cured by adopting some simple food solutions.
You have heard me say it before but it bears repeating. What works for your body, will not work for other folks, just as what works for them may not work for you.
How do you find out what is serving your body, and what is not. How do you know what your needs are?
Your belief system or previous mindset may dictate that Meat is a no go for you. Or that meat is only way you can get your protein.
You might not be able to imagine yourself without a plethora of choices in the cheese department. Or simply cannot do without that sweet treat after your meal.
Here’s the thing, if you are experiencing health problems and you are not dissecting you diet, then you are actively deciding not to address your health issues. Perhaps, for you the Magic Bullet is more palatable than a shift in your kitchen and lifestyle
I am not telling you not to eat cheese, or meat or dairy or grains… At least not for good. What I am suggesting is that you take 10
Let’s try an experiment. I call it Take 10
By Laying off of just 10 foods and drinks in your regimen for just 10 days.
At the end of the 10 days, you can slowly add items back in one at a time. The great news about this experiment is that you also get to add 10 foods. So, in essence you are eating more good foods, gaining new habits and letting your body re-assess your needs.

Take 10 out- 10 foods to remove for just 10 days
1-Dairy-Milk, Ice Cream, Butter and cheese
2-Eggs
3-Night shades (goji berries, huckleberries and gooseberries), potatoes (potato starch, eggplant, tomatoes and peppers
4-Gluten-wheat, rye, oats and barley
5-Alcohol
6-Fruit Juice
7-Processed meats cold cuts, bacon, hot dogs, canned meat, sausage and shellfish and pork.
8-Coffee/Caffeine
9-Sugar-no added sugar at all and no artificial sweeteners
10-Condiments-Salad Dressing, mayo, ketchup, tartar sauce

Add 10- Foods to Add
1. Raw nuts and seeds-Walnuts, Almonds, sunflower seeds, sesame seeds
2. Raw Apple Cider Vinegar (tablespoon every day in water)
3. Small amounts of good fats found in olive, grape, sesame and avocado oil
4. Fish Oils- capsules and in fresh, wild caught fish-Salmon- — a great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.
— A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss.
5. Fermented foods-Sauerkraut, kombucha, miso (fermented soy beans)
6. Beans and Legumes
7. Greens and lots of them every day! Spinach, kale, Red leaf lettuce, arugula
8. Fresh dark fruit-Especially red or purple grapes, pomegranates and berries
9. Avocados- Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.
— One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.
10. Vitamin C- in the form of citrus-Just one lemon has 100% of the daily recommended amount, which may help increase “good” HDL cholesterol levels and strengthen bones. — Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
After your “Take 10” experiment, slowly add foods you are still interested in eating back into your diet slowly. That was you will be more likely to be able to tell if something isn’t agreeing with your system. Listen to your body’s clues about how you are feeling.
Enjoy the journey!

Other suggestions for success:
Keep a pad of paper near your kitchen table/ and/or night stand- on the pad, making note of your Mood, Sleep Patterns, Digestion, Skin Clarity, Hairs texture, eye clarity and Elimination.
Cook at least once a day, preferably more
Share your adventure with friends and family and invite them to join you
Move a minimum of 30 minutes every single day-No exceptions

Will this Take 10 experiment be Your Magic Bullet? I think you will find, there is no need for a Magic Bullet when you are cued into your body’s needs and conscious about what you put into your body!
I will look forward to hearing about your experience soon!

Do you want to take this a healthy step further? Ask me about my Spring 10 Detox program. Free coaching, recipes and gifts are included! Find out more

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100th Monkey Mushroom Farm

100th Monkey Mushroom Farm

100th Monkey Mushroom Farm
Have you ever tried growing you own mushrooms?

I can honestly say that the thought never crossed my mind. Yes, me the “granola girl” “”hippy chick” as I have been called by those who know me; had never entertained the idea of growing mushrooms. That is until I met the peeps from 100th Monkey Mushroom Farm at the Natural Products Expo West. Their crew was kind enough to send me home with a blue oyster mushroom kit to try and write about.
I wish I could say I jumped right into the product wholeheartedly but the procrastinator in me took over and it sat, and sat. Then I moved it into a spot I would have to pass by every day and still it sat and sat… Until one day when my Bugs (aka Mitch-my son) offered to help me set it up. Once I opened the box and saw how easy and quick it was to set up (5 minutes tops) I kicked myself right in the procrastinating spot prominently displayed on my bottom. This was such a great project. From growing then suddenly seeing my on crop to harvesting and creating a meal with the gorgeous mushrooms, it was so much fun! My only regret is that I waited to so long to get started.

I highly encourage you to jump on the 100th Monkey Mushroom Farm website and grab a few kits for yourself, your kiddo’s classroom or anyone you know that is interested in good food, fun, learning and good health.

Below I have included three videos-set up, harvest and recipe for you to enjoy so click on over to get the skinny on this way cool simple product. Please share with your friends this fun and easy project and of course the videos from My Sage Gourmet.

My Mushroom Farm videos
Get the Recipe
About 100th Monkey Mushroom Farm Founders
Health Benefits of Mushrooms

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Bear Breathe for Balance and Restoration

Bear Breath

Bear Breath

“Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.”-Andrew Weil, M.D.

Even just five minutes of Ujjayi Breath, a day can be tremendously beneficial. You can easily practice it anytime, anywhere. Focusing on the depth of your breath gets you out of your head and into the moment -nowhere to go, nothing to do, just breathe in and out. Living in the moment, and bringing intention to you and attention to you. This is the purest celebration of life and living. Why not start 2015 off with a focus on health and longevity for you and your kiddos too! Try some breath work fun today,
Bear Breath is a great little ditty to start with. Give it a try today and see the results as you float through the post-holiday stresses easy breezy style.-Enjoy

Bear Breath for Balance and Restoration

Sit up tall, relax your shoulders back and down as if they are melting down your back.
Close your eyes and relax the muscles in your face, soften your lips
Through your nose, slowly breathe in deeply and fully feeling the breathe come all the way down into the belly, allowing your belly to swell like a balloon to a count of five seconds (in other words take 5 seconds to bring the breath into your body)
Now Hold the breath In=Full for a count of three seconds
Breathe out to a count of five seconds
Now Hold Empty= Out for a count of three seconds
Repeat five to seven times then see how you feel

I hope you find this practice useful and enjoyable. Have a wonderful 2015!

Carol Takakura,
CHHC, E-RTY, AADP certified

About Carol
Carol Takakura is a Certified Health and Nutrition Consultant, and Yoga Instructor. She is known as The Kitchen Coach, providing in-home classes to clean up and re-stock pantries to create do-able, quick and healthy options for everyday use and special occasions. Carol also provides wellness lectures, cooking demos and hands on cooking classes.

For more yoga, nutrition and healthy lifestyle tips and recipes, visit mysagegourmet.com

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Cauliflower, It’s the Real Deal!

Cauliflower
Cauliflower, It’s the Real Deal!

I know you have heard it over and over, “Eat your vegetables, they are good for you” Still, some folks try as they might , can’t seem to get past the basic salad or a couple of broccoli stems before calling the it quits… I am here today to ask you to take another look at Cauliflower. Perhaps after reading this you will have a new prospective on this deliciously healthy sweetheart of the veggie world. Of course I included a link to an easy, quick recipe that is inexpensive, makes a good size batch and it tastes delish! Now let’s move on to the real deal about Cauliflower.

Cauliflower is one of several vegetables in the species Brassica oleracea, in the family Brassicaceae. Typically, only the head (the white curd) is eaten, although the leaves are also edible and deliciously mild. Its name is from Latin caulis (cabbage) and flower.

Health Benefits
While cauliflower is not a well-studied cruciferous vegetable from a health standpoint, you will find several dozen studies linking cauliflower-containing diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower and cancer prevention should not be surprising, since cauliflower provides special nutrient support for the body systems. Chronic imbalances in any of the body’s systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly. Keep in mind that these cancer prevention studies are still in their infancy, however show great promise.

Cauliflower’s incredible Anti-inflammatory Benefits
The anti-inflammatory nature of glucosinolate/isothiocyanate and other nutrients found in cauliflower has been the basis for new research on inflammation-related health problems and the potential role of cauliflower in their prevention. Promising research is underway that many health professional feel will shed light on the potential benefits of cauliflower in relationship to our risk of the following inflammation-related health problems: Crohn’s disease, inflammatory bowel disease, insulin resistance, irritable bowel syndrome, metabolic syndrome, obesity and rheumatoid arthritis
Another reason to show a little love to Cauliflower: Scientists have not always regarded cardiovascular problems as having a central inflammatory component. However what is clear is the role of unwanted inflammation in creating problems for the blood vessels and circulation. The anti-inflammatory support provided by cauliflower makes it a food also capable of providing cardiovascular benefits. Of particular interest is its glucoraphanin content. Glucoraphanin is a glucosinolate that can be converted into the isothiocyanate (ITC) sulforaphane. Not only does sulforaphane trigger anti-inflammatory activity in our cardiovascular system—it may also be able to help prevent and has the potential to assist in the reversal of blood vessel damage.

Cauliflower gets props for Digestive Support
The fiber content of cauliflower—over 9 grams in every 100 calories—makes this cruciferous vegetable a great choice for digestive system support. Yet the fiber content of cauliflower is only one of its digestive support mechanisms. Researchers have determined that the sulforaphane made from a glucosinolate in cauliflower (glucoraphanin) can help protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall.
Cauliflower is has Super Hero Detox Power
The detox support provided by cauliflower includes antioxidant nutrients to boost Phase 1 detoxification activities and sulfur-containing nutrients to boost Phase 2 activities. Cauliflower also contains phytonutrients called glucosinolates that can help activate detoxification enzymes and regulate their activity. Three glucosinolates that have been clearly identified in cauliflower are glucobrassicin, glucoraphanin, and gluconasturtiian. While the glucosinolate content of cauliflower is definitely significant from a health standpoint, cauliflower contains about one-fourth as much total glucosinolates as Brussels sprouts, about one-half as much as Savoy cabbage, about 60% as much as broccoli, and about 70% as much as kale.
A high intake of cauliflower has been associated with reduced risk of aggressive prostate cancer.[16]

Cooking
Cauliflower can be roasted, boiled, fried, steamed, or eaten raw. Steaming or microwaving better preserves anticancer compounds than boiling. When cooking, the outer leaves and thick stalks are removed, leaving only the florets. The leaves are also edible, but are most often discarded. The florets should be broken into similar-sized pieces so they are cooked evenly. After eight minutes of steaming, or five minutes of boiling, the florets should be soft, but not mushy (depending on size). Stirring while cooking can break the florets into smaller, uneven pieces.
Boiling reduces the levels of these compounds, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 75% after thirty minutes. However, other preparation methods, such as steaming, microwaving, and stir frying, have no significant effect on the compounds.
Here is a recipe I have been making for 25 years now, and still it is one of my all time faves! Recipe: Carol’s Cauliflower Soup

The Nutritional Skinny (per 100 g/ 3.5 oz)
Energy 104 kJ (25 kcal)
Carbohydrates 5 g
Dietary fiber 2 g
Protein 1.9 g
Water 92 g
Thiamine (vit. B1) 0.05 mg (4%)
Riboflavin (vit. B2) 0.06 mg (5%)
Niacin (vit. B3) 0.507 mg (3%)
Vitamin B6 0.184 mg (14%)
Folate (vit. B9) 57 mg (14%)
Vitamin C 48.2 mg (58%)
Vitamin E 0.08 mg (1%)
Vitamin K 15.5 μg (15%)
Calcium 22 mg (2%)
Iron 0.42 mg (3%)
Magnesium 15 mg (4%)
Manganese 0.155 mg (7%)
Phosphorus 44 mg (6%)
Potassium 299 mg (6%)
Zinc 0.27 mg (3%)
Sources:
http://www.cancer.gov/cancertopics/factsheet/diet/cruciferous-vegetables
http://www.webmd.com/diet/features/cauliflower-health-boost
http://en.wikipedia.org/wiki/Cauliflower

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