Posts Tagged ‘injury prevention’

suga suga help me catch that fly

if the tune of ‘Suga Suga’ by Baby Bash doesn’t stream through your head at the sight of this blog post title, hit up this link and you too will be in the know :0)

…moving on…

what else can you use sugar for, besides the obvious choices?

natural home and garden put together this list of ‘6 Uses for Sugar’ – and none of them include ‘add to coffee’ or ‘use in a recipe for baked goods’!

make a body scrub
sugar is a great alternative to the bits of plastic found in many exfoliants
go HERE for some recipes for body and facial scrubs

clean dirty hands
it’s a natural abrasive – add equal parts olive oil and sugar to your hands, give them a good rub and rinse the dirt, grease and oil away

make cut flowers last longer
sprinkle a tablespoon of sugar into a vase of water, add your cut flowers and they’ll be nourished for much longer than just using water alone

keep baked goods fresher, longer
place a lump of sugar into the bottom of the container you are storing biscuits, cake or other baked goods in. the sugar will absorb moisture, keeping your treats fresher for a longer amount of time

heal wounds
this one sounds kinda gross, but a study has shown that sprinkling sugar on bed sores, leg ulcers and amputations can help heal injuries by drawing water from the wound, prohibiting the growth of bacteria and preventing infection

trap pests (especially FLIES!)
wasps, fruit flies and other insects are attracted to the sweetness of the sugar, luring them in and trapping them in the sticky mess. a homemade fly trap can be made by boiling equal parts of sugar, honey and water, stir until it’s thickened, dip pieces of kraft or brown packaging paper in the mixture and hanging them to dry. go HERE for instructions on how to easily make a fruit fly trap

naturally relieved – part two

do you believe this picture is from the first week of march – LAST YEAR?!

and here i was thinking the beginning of march this year was unseasonably warm… i guess i thought wrong!

anyways – spring has a sprung up all around us, from the bulbs to the trees to the bees starting to work their pollen-ey magic all over the place

are you finding yourself caught up with the usual symptoms of spring allergies?

check out THIS POST from last year on natural ways to relieve spring allergies

OR

THIS POST from the fall on foods to fight allergies

AND

to add to the goodness going on in the posts mentioned above, here’s some more foods that fight allergies:

Citrus Fruits
500 mg a day of vitamin C is the magic number to hit a day – incorporate oranges, grapefruit, lemons, and limes into your diet, a large orange contains nearly 100 mg of C, half of a large grapefruit contains about 60 mg

Stinging Nettle
it helps stifle inflammation with the histamine that it contains. keep it easy to obtain by taking the 500-mg freeze-dried nettle capsules, three times a day, found in your natural health store, and take three times a day. heed the warning labels though, long-term use of this herb is not recommended, it can deplete your potassium stores

Butterbur
leaves and roots of the butterbur shrub contain petasines, which can block some reactions that spark allergies. its use is not generally recommended for young children, people older than 65, or those with ragweed allergies. since the roots of the perennial shrub generally contain high levels of pyrrolizidine alkaloids (which are damaging to the liver) herbalists recommend looking for butterbur products that specify “no pyrrolizidines”, or ones that use a CO2 extracting process. researchers have found that butterbur was just as effective as “Zyrtec” after two weeks of treatment and has been shown to relieve sneezing, itching, runny nose, stuffiness, and watery eyes in just five days

Elderberries
immune-strengthening, often hailed as a natural flu treatment, but also aid in natural allergy relief. try the wine, juice, or jam to tap the fruit’s beneficial flavonoids that reduce inflammation

Parsley
inhibits the secretion of allergy-inducing histamine

Anti-Allery Soup Recipe
Boil an onion (with skin) and a clove of garlic. Add ½ cup chopped leaves and diced taproots of evening primrose. After boiling for about 5 minutes, add a cup of nettle leaves and a cup of diced celery stalks, and boil gently for another 3 to 10 minutes. Before eating, remove the onion skins and eat the soup it’s while still warm. Season with wine vinegar, black pepper, hot pepper, turmeric, curry powder, or celery seed.

calling all coffee lovers

GOOD news for COFFEE lovers:
(after putting up the chocolate lovers post last week, i couldn’t leave this one out!)

it protects your heart
moderate coffee drinkers (1 to 3 cups/day) have lower rates of stroke than non-coffee drinkers, an effect linked to coffee’s antioxidants (having more antioxidants per serving than blueberries!)

it diverts diabetes
those antioxidants boost your cells’ sensitivity to insulin, helping to regulate blood sugar

it boosts brain power
moderate coffee drinkers (1 to 3 cups/day) can help to reduce their risk of dementia and Alzheimer’s disease, as well as Parkinson’s disease, studies suggest, as the antioxidants may ward off brain cell damage and help the neurotransmitters involved in cognitive function to work better

it helps your headaches
studies show that 200 milligrams of caffeine (about the amount in 16 ounces of brewed coffee) provides relief from headaches, including migraines

SCORE!!

and while you’re at it, check out some of these goods for coffee lovers:

Grady’s Cold Brew
iced coffee in seconds, one bottle makes eight chicory-infused drinks – just add milk

Hairo V60 Ceramic Dripper
make your own coffee-maker-free drink with this handy dandy one-cup cone

Patron XO Coffee Liqueur
smooth, dry tequila meets toasty, roasted coffee – cocktails, addition to ice cream, milkshakes, and cake… the possibilities are endless

don’t drink too much though, you may end up like this guy–>

five angels running free

this news hit a soft spot for me…

Ranae and Jr. Biggs went to the store to get dog food last week. In the short time they were gone an electrical fire started in their bedroom. They came home to hear the fire alarm ringing and in a panic to save their five rescued pit bulls who were inside. These loved ambassadors in their community were not just pets to the Biggs, but their kids and their family, as they were unable to have children of their own.

All of the dogs were pulled out of the house, but after the fire department tried doing CPR it was soon realized they were all gone due to smoke inhalation. Not only did Renae and Jr lose their five kids and their home, but precious family heirlooms and cash and money orders that were being saved for surgeries planned this week.

A Facebook and ChipIn page has been put together with updates and donation possibilities.
Even a little prayer can do some miraculous wonders.

The family is also selling Pet Safety Alert Pet Alert Window Decals (2 Pack for $5.00 each) to help raise funds. The decals were donated so all money collected will go the family. Email Save.the.APBT@Gmail.com to order.

Pets kept safely in their crates or gated off in a room don’t have the ability to run out of the house when the fire alarm starts going off, give the fire fighters a chance to save their lives by letting them know they are inside.

And keep this around for the just in case moments:

calling all chocolate lovers

GOOD news for CHOCOLATE lovers:

the very dark variety of chocolate is said to improve endothelial function = flexible arteries that may prove resistant to cholesterol deposits

it keeps getting better –> lowfat chocolate milk is a great choice for a post-workout beverage, giving you the right amount of fluids, carbs and protein

and the clencher – a recently published study finds that (among mice at least) the active ingredient in chocolate results in ‘greater endurance capacity’

SCORE!!

so, that box of chocolates your sweetie gave you for V-Day, you can now devour guilt free knowing you’re improving your health :0)

power foods

looking for an energy boost to aid in your workouts?

you don’t have to rely on the gimicky snacks, chomps, gels and whatnot they sell on the market, you can easily find it right at the food store –>

RAISINS
for carbs
used mid-sesh

two tablespoons of raisins pack more than 30 grams of carbs, making them ideal for snacking during workouts an hour or longer. when eaten alone, they decrease mouth acidity, helping to prevent harmful bacteria growth that may lead to tooth decay! dentists rejoice

MUSHROOMS
for potassium
used post-sesh

these fun-guys :0) supply potassium crucial for body fluid balance. contain an antioxidant known as L-ergothioneine not found in many foods and known to help fight off free-radical damage.

HEMP SEED OIL
for healthy fats

One tablespoon supplies your daily need for omega-6 and omega-3 fatty acids—essential for heart health, as well as controlling inflammation that may lead to diseases, such as Alzheimer’s. store it in a dark container in the fridge and use for dipping, in dressings, or tossed with pasta or steamed veggies.

BISON
for a source of lower-fat protein AND iron

high-protein red meat is lower in saturated fat than beef but packed with many of the same nutrients. each 3.5-ounce serving contains more than 50 percent of your vitamin B12 needs and 30 percent of your needs for iron and zinc–all necessary for muscle function and recovery.

BERRIES
for inflammation fighting

contain antioxidants called anthocyanidins which halt oxidative damage that occurs with aging, and may stave off muscle soreness.


WHOLE GRAINS
for more carbs

provide fiber and B vitamins to energize your runs.

CANNED BEANS
for extra nutrition at a low cost

a one-cup serving of most canned beans supplies over 25 percent of your Daily Value for protein, almost 60 percent for fiber, and 20 percent for iron, along with a good dose of carbs.

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foods to help heal injuries faster

we’re talkin physical activity based injuries, not the scrapes, burns and cuts kinda thing

runners especially will get injured at least once in their career – be it a sore tendon, a muscle pull, plantar fasciitis… the list goes on!

besides hitting up the doc, home healing, or whatever it is you do when you get injured, what you eat can play a really large role in helping your injury heal faster

how to do it?

CALORIES
don’t think skipping any meals will help just because you aren’t pounding the pavement at the rate you used to be, when you are injured your metabolism actually goes up because your body is requiring more calories to build new tissue to repair muscles and tendons… so eat at least every five hours to keep your energy levels up!

PROTEIN
after an injury your body begins to break down more protein than it can keep up with making, this causes the injured muscle to atrophy = not a good thing for healing… so to combat this add quality protein to your diet – such as eggs, chicken, lean beef, pork, soy and low-fat dairy – your body will use the amino acid leucine to prevent some of the protein loss

OMEGA-3s
these essential fats are great for good joint and heart health, but while you are injured they also suppress inflammation that puts a hamper on the whole healing process. eat at least two servings of something rich in omega-3s a day – such as seafood, walnuts, or flaxseeds

VITAMIN D
bones need vitamin D to rebuild them, especially after a stress or regular fracture, but by not being outside as much in the winter months to soak up the sunlight that causes your body to produce this, taking a supplement or upping your vitamin D rich foods like canned salmon and milk = what your body needs to heal faster

QUERCETIN
another inflammation suppressant, by eating quercetin rich foods like blueberries, oatmeal, red and white onions, apples and kale, your body will receive this potent antioxidant to let it work its magic on your muscles during recovery

what else can you do?

by cutting out or limiting these items in your diet, you’ll also boost your recovery time–>

ALCOHOL
reduces your muscles protein building abilities

SUGAR
your bodies efficiency in processing sugary cards lowers during injuries

FRIED AND FATTY SNACKS
these contain high levels of omega-6 fatty acids, unlike omega-3s, these actually increase inflammation

~*HAPPY HEALING*~