Our Emotional Stability is Rooted in Our Physical Stability

In this entry I'd like to demonstrate my latest body awareness as a realization of how the mind and body connect, intrinsically.

I've recently had an epiphany regarding my lower back issues and those of my clients in the past few weeks with the help of a superb chiropractor Dr. Jaimila Neyon of Balance Point Chiropractic in Oakland, CA.

Twelve years ago I caught an edge and fell on my back in a HUGE jump in the park while snowboarding at Squaw Valley in Lake Tahoe. At the time the only thing that helped me be able to walk again without pain was an adjustment from a couple of visits to the chiropractor (after taking x-rays). I was amazed that this work took the pain away because conventional medicine had me on valium (which made me throw up and then increased the pain) and lay in bed. In the past 10 or so years I've used yoga to help my back feel better.

Many people are skeptical about chiropractic work -- and not surprisingly so. To crack someone's back is pretty invasive and can be a bit scary. Add that to the fact that many people assume chiropractors to be quacks and people are unwilling to try out this modality.  However, what I've learned is that anyone in any profession can suck at what they do. I've found that a certification or license doesn't mean anything if that professional doesn't apply precision to their work, have a high level of integrity concerning their work or if they lack empathy for those they are helping. These days healthcare professionals that I choose must meet these pre-requisites because I take these values to heart in my own work.

So when I recently met Dr. Jaimila Neyon I was super excited to learn more about how the body works with reference to its many joints. My expertise lays in muscles and human movement science so learning about how the body's joints affect movement patterns and pain has opened up my eyes to healing the body on a whole different level.

What I've recently learned is that grinding my teeth, the knot in my back and my lower back pain are attributed to an unstable pelvis. Dr. Neyon informed me of a chiropractic theory and practice of the connection of the sacrum (hips) to the cranium (neck and head). I couldn't figure out why my right gluteus muscles would tighten up and go all the way up into my jaw. She informed me that these two massive joint regions are connected through spinal fluid. Therefore, if the pelvis is weak or unstable, then the jaw will tighten as a means of compensation.

I am very strong physically, but my chiropractor told me that I have a ligament in my pelvis that has been sprained and never fully healed. So since I started seeing her, I have been wearing a belt to literally hold myself up since the ligament that holds those bones together is not able to do its job. The belt will help it heal and I have gone off gluten and have dramatically cut back on my alcohol and caffeine intake as these are all inflammatory (she also does muscle testing with nutrition).

And this whole past year I was thinking that I needed major psychotherapy to help me learn how to relax when in reality it has been my structural makeup that is weak! I know that I have some emotional work that is connected to my pelvic integrity so I will also be working on that...

Now I'm not grinding my teeth or feeling unstable emotionally or physically and I couldn't have figured this out without Dr. Neyon's help. I've already referred 3 of my clients to her.

We can look at how our emotional stability is rooted in our physical in other ways too. When we are sick or injured, we just don't feel good or strong emotionally. I'm glad to learn that some of my personal weakness can be based on something that I've never put much thought into such as my bone, tendon and ligament structures.

For the past few years I've been thinking that I don't know how to relax. I've been praying to G-d every night for a year or so to help me be calm. As a result of the work I've been doing on myself mentally in the past year and now with the help of my new inner work, physically ;) of wearing this belt and having weekly adjustments, I feel more stable, centered and calm. It's nice to know that I'm not as crazy as I thought I was and that I can blame some of it on my physical structure...some of it...maybe half ;)

Sexy Chocolate

Last night, my favorite TV show, The Biggest Loser, mentioned that 58 million pounds of chocolate will be bought in the month of February. Damn! That is a lot of fat! Because to me, foods heavily laden with sugar just equate to fat. 

And I can't say that I don't participate. Its just that my participation might not be as indulgent as most. I'm just losing the last of my winter weight (I let myself gain 4 pounds this December and I'm one pound away from reaching where I like to reside ;) So this month weighs heavy on me because I get super excited that people are ready and determined for change in January. And then comes Valentine's Day to mess it all up!

The frustration I have with holidays in America is that every single one of them is our society and media telling us that its okay to indulge. It's okay to have chocolate and candies around Valentine's Day and Halloween. It's normal to have peppermint candy canes and a tin of popcorn during Christmas. It's fine to have chocolate bunnies during Easter. Both kids and adults go crazy over sugar. It's actually been scientifically proven that sugar has the same effect on the brain as cocaine ("The End of Overeating" by David Kessler). 

We really only get a break from the propaganda during the summer -- when we are already expected to look our best in a bathing suit. It's as if the media sets us up for failure. I feel like the consumerism of this country expects us to buy and eat everything and don't worry about it because then you can just go get surgery to cut it off. It's wacko. There's zero guidance and no support system. We really need to have nutrition and fitness education in elementary school. Have the kids teach the parents. This is also what this season of The Biggest Loser is about. They have three kids on the show figuring out how to live healthy lives. Yes, all of their parents are overweight... 

Finding the balance and strength to say no to all of these messages is super challenging. Walking into a drugstore and seeing a full aisle of candy is disheartening. It's like a daily struggle against the odds. Hm, how will you fare today? Will you break for that kit kat? 

The way I deal with this is I almost never eat milk chocolate. It just tastes too good. And actually when I haven't had it for a while, it tastes too sweet unless I've had a lot of sugar lately. Sugar begets sugar. And salt begets salt. It's just how it goes. Read that book mentioned above. It's probably one of the best books I've ever read and explains how cravings become hormonal and actually CHANGE how our brains work. It's crazy. 

So this month I encourage you to walk away from chocolates. Say no thank you and go for a walk instead. Or get a massage -- even for 20 minutes. Take a chocolate bath! Don't let others influence you to the point of indulgence. And if you do go for the chocolate try eating one square VERY SLOWLY and really enjoy it. And stick to the DARK chocolate! It's more fulfilling because it has a slight bitterness to it. I love bittersweet. It's the best way to find the balance of both! 

My favorite part about chocolate is that it's an aphrodisiac. It has a similar effect on the brain as sex does. So, if possible, try the activity instead ;)

Tight Hips Cause Lower Back Pain

This is me in my dreams ;) Actually I often dream about being able to do the splits (all 3 ways) and I'm so happy in my dream and I feel so sexy and nimble. Then I wake up and sigh. Maybe when I'm 50 I'll be able to do this...

But seriously.
So this is an image of a woman in a type of pigeon pose (yoga speak) while also bringing her leg up to hold it. The amount of muscles that need to be flexible in order to do this pose is multiple, but people often don't know that being too flexible can be dangerous for the joints too. I see people in yoga all the time that are very flexible, but don't have the muscular strength to support that flexibility. People that are too flexible often start to feel back or knee pain once they hit their 30's. So it naturally always comes back to balance. But this entry is about

How Tight Hips Can Cause Lower Back Pain

In my experience as a personal trainer for 5 years I've noticed that tight hips lead to lower back pain. I always like to use the analogy of a hammock when referring to how the body works with regard to tight muscles, connective tissue, tendons and ligaments.

When you pull on a hammock, the whole thing moves in that direction. The same thing happens with a tight area in your body. If your hips are tight (mostly meaning your gluteus muscles -- or butt) then the next closest joint that moves a lot besides the hip sockets is the spine. The spine (like all joints) will move. If the muscles that are supposed to make a certain movement happen (like a squat -- or sitting down) do not have the range of motion to function properly, then the next closest joint will take the impact of the movement, creating a faulty movement pattern. Multiply this by 15 or 20 years of, say, running and you might end up with knees or a lower back that hurts. Because most movement involves more than one joint, it often happens that people's IT bands (or iliotibial band) that connects the hamstrings, quads, knee and hip together are super tight. I've found that even working with someone for just 10 minutes with a foam roller helped relieve their knee or back pain!

So to have more functional movement or to try to help relieve knee and or lower back pain, try these options:

1. Foam Roll your IT Band. Typically the white is least dense, then blue, then black. When I first starting foam rolling I used a blue one with one leg up (as seen above) to alleviate some pressure. I now use a black roller with both legs on top of each other. The above image demonstrates the model at the top of the IT Band. You want to go all the way down to the knee. You want to find a sore spot, hold it for 20-30 seconds, move one millimeter and do the same. If it hurts so bad that you can't hold it for more than 20 seconds, then you need a less dense foam roller. Try putting one leg up to release pressure if it hurts too much at first. Don't feel anything? Stack your legs on top of each other. (If this hurts your shoulder then you need to strengthen your shoulder girdle). Spend at least 5-8 minutes on each side if you find a lot of sore spots. 
2. Foam roll your gluts as in the image below, but lean onto the right side of your hip. Play around with finding sore spots, holding each one for 20-30 seconds and then switch. Spend a good 5 minutes on each hip if you find a lot of sore spots. The more often you do this, the less sore spots you'll have and the less amount of time this will take. 

   3.  Foam roll your calves as in the image below, but play around with going from left  

        to right, up and down and pay attention to the insides and outsides of the calves. 

• What are these sore spots? They're called adhesions. Just like knots of tissue that you have in your back, you can also have them all throughout your muscles.  This balled up tissue needs to be broken up so that your muscles have range of motion. With age, we get tighter and accumulate adhesions -- leading to poor movement patterns and, ultimately, injury. These adhesions block nutrients from getting to your joints. These foam rolling techniques are called Self-Myofascial Release. 

   4.  Stretch your hips in a pigeon pose like the above, but without bringing the back leg

        up. Or you can also try doing a figure four while holding onto something very 

        sturdy. Like this:

   5. Stretch your hip flexors as in the below image. Try to tuck your pelvis under and 

       reach your arm (that is the same side as the leg that is back) up and over. 

You want to first foam roll and then statically stretch those muscles. But if you can't do one of those, the other is also good!

And that is a great start to getting more flexible hips to relieve lower back pain! Also make sure that you are stretching your hamstrings (the backs of your legs). Try bending over with your legs about 2 feet apart. Grab your elbows and relax your neck down.

I can't tell you how many clients I've worked with that have lower back pain or injured lower backs such as herniated, bulging or slipped discs.

Every single one of them had tight hips and hamstrings! 

Flexibility in your body and in your life is crucial to having a healthy body and mind. 

If you or someone you know would like more information on this, email me: mindy@baroots.com

The Best 100 Calorie Snack of 2013

Whole Wheat Fig Bars!

I like to buy mine in bulk at my local natural foods store, Farmer Joe's. And my baby loves them!

This is the best 100 calories you can get while you're on the go OR starving (before you eat a meal) or first thing in the morning to get some healthy calories in. Don't forget that getting food into your system within the first hour of waking up is vital to revving up your metabolism! Start 2013 off right by incorporating breakfast into your day! You will see an increase of energy and a balancing of your moods.

Whole wheat fig bars are a great way to start the day! One bar in the picture seen above is about 100 calories. Eat 2 for breakfast or one as a snack!

Whole wheat fig bars contain:
Vitamins B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid), B6 (pyroxidine), folic acid and minerals such as potassium (more than bananas and avocado), phosphorus, magnesium (good for muscles and moods), sulfur (good for hair, skin, nails and joints), chromium (good for losing weight), manganese (decreases inflammation), molybdenum (alcohol detoxing), selenium (protects against aging), silicon (for strong bones) and zinc (for proper immune function).

So get you some whole wheat fig bars!! Unless your body is not a fan of gluten ;)

Olive Oil, Brewer's Yeast and Vinegar: 3 Unlikely Supplements for Diet and Home

Vinegar

Since I became a mom about a year ago I've been thinking more about chemicals in the household (as many moms do) and how to use alternative and natural resources so that my daughter doesn't unnecessarily end up ingesting or breathing in strange chemicals.

I've surprised myself to be super excited about the fact that vinegar is the strongest cleaning agent I've ever found. I've never paid much attention to cleaning the outer edges of the bottom of a toilet bowl, but to imagine that my daughter could put her hands all over it and then in her mouth has made me think twice about every corner of my apartment.

I now understand the huge cleaning agent industry in this country and why there's so many commercials targeting moms. I'm even more surprised though, that vinegar does a way better job at cleaning surfaces in the bathroom than any other I've ever tried (or heard of). Yes, it does make the bathroom smell like vinegar (I use apple cider vinegar) but I've never seen the sink or bathtub so clean EVER. So just to let ya'll know. It's pretty cool.

Also, apple cider vinegar (raw is best) is a super healthy means of improving digestion and therefore, detoxing. While I was pregnant in my 1st trimester I had a lot of nausea and had a hard time eating anything but refined starches. This nutritional deficiency gave me a zinc deficiency (and a depressed state of mind) so thanks to my nutrition schooling I started drinking a teaspoon of apple cider vinegar with water or orange juice first thing in the morning as a tonic. My digestion improved and I was able to start to eat other foods again.

As I slowly try to learn more about food and cooking I've realized that the balance and missing piece in many of my dishes was often acid. So acid can come from citrus or vinegar or wine. The acid helps round out the dish to complete it. Do you know of some other acid based foods that are good for cooking with? Please share what you know by commenting below!

Olive Oil

This oil from a fruit has been around for many thousands of years. Most people know the basic benefits of olive oil such as that it is a source of omega 3's and is an anti-inflammatory. Olive oil is also an omega-9 oleic acid which reduces blood pressure and the risk of cardiovascular disease by helping to eliminate plaque in the arteries.

In addition to being healthy for us, olive oil is delicious! I cook all of my vegetables in it, use it for all of my homemade salad dressings and cook all of my proteins in it too! Here's a great salad dressing:

3 tbsp olive oil
1/4 juice from lemon
1 tbsp minced red onion
1 tbsp minced mint
1 tbsp minced chives
1 tbsp minced parsley
salt and pepper
*Great over bibb lettuce, tomato, avocado and cucumber YUM!

Healthy fats are a macronutrient because they keep our membranes strong, are cushioning for our organs and cells, they protect the transmission of nerves, they comprise 60% of the brain and are important for gastrointestinal health.

So since our joints need lubrication for movement that we can get from olive oil I thought why not try it on the hinge of my door that creaks and wakes up my baby every time I open it. And it worked! Way safer and healthier than WD40 ;)

Brewer's Yeast

In my nutrition class brewer's yeast kept coming up as the food source highest in minerals and vitamins that we were studying. Brewer's yeast is rich in vitamin B1, B2, B3, B5, zinc, selenium, chromium, copper and iron. Brewer's yeast is great for fertility, reducing PMS symptoms, menopause and breast feeding. So it's great for women :)
This is probably the best supplement you could use. I eat it for breakfast every weekday on top of almond butter on whole wheat toast. At first it was pretty yeasty tasting and now I've kind of gotten addicted to the taste. I crave it in the morning and look forward to eating it at 6 in the morning :) My baby also likes it because I do. Funny how the body craves what it needs if you offer it. (Cravings of sugar don't count).  Here is a super interesting table about what it means when you are craving a certain food.

The B vitamins are our mood vitamins because they help regulate the hormones. They are water soluble which means that they leave the body fast vs. fat soluble vitamins such as A, D, E and K.

These days B vitamins are often added to regular foods because many people are deficient in them (because we don't eat whole foods). Look for B vitamins in all kinds of cereals, protein bars, juices and even energy drinks. You will start to see them everywhere. They will be thiamine (B1), riboflavin (B2), niacin (B3) and pantothenic acid (B5). It's a nice idea that products are trying to give people these vitamins so that we don't have deficiencies (and aren't assholes all the time ;) but it turns out that the digestive system can't digest vitamins without their co-factor friends called minerals.

Whole foods contain minerals and vitamins in them together, such as in brewer's yeast. When vitamins are added to foods so that they are "fortified" we may think that we are getting a healthier food, but in actuality we are unable to access those vitamins unless they are accompanied by minerals. Through evolution our bodies have become accustomed to getting our nutrients through whole foods.

So eat whole foods to ensure that you get the whole package!