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Krazy for Kiwi

BEFORE

BEFORE

KIWI may be a small fruit but it's packed with nutrients like:

  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Fiber
  • Folate
  • Potassium

making it a great antioxidant, heart healthy, supporter of skin health!

This cute little fruit is low in calories and also low on the glycemic index, making it an ideal snack for diabetics.

TASTES sweet and tangy, black seeds it contains are edible. I store mine in the fridge until I'm ready to eat. Slice in half, grab a spoon and enjoy!

AFTER

AFTER

Stretch Them Hips

Hip flexors include iliacus, psoas major and minor, rectus femoris and sartorius.

These muscles can become tight from sitting for long periods of time or overuse (running, cycling, heavy lifting, etc.) 

I recommend ALL my clients (all levels of active including non) to stretch hip flexors at least 3 times per week.

Tight hip flexors, amongst other things, can make you feel like you have low back pain.

HOW TO:

Kneel a foot on the floor, the other knee on the floor. 

If you don't have a mat or carpet, use a folded towel under the knee for comfort.

Push your hips forward, keep chest up and open, focusing on the target muscles for stretch. 

I grabbed my foot for an added stretch.

S  T  R  E  T  C  H

Tasty Cakes by JessicAdrianna

I absolutely HAVE to share this cute and tasty little snack I put together.  All the ingredients are organic and super easy to find.

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•cinnamon rice cakes

•peanut butter

•blueberries

•strawberries

You definitely don't need to be a world class chef to put this together-spread it, chop and top it!

I have a very physical job as a massage therapist plus I workout so I'm ALWAYS hungry. Smaller meals and frequent snacks are best for me so I had mine between breakfast and lunch.  

Try it and let me know what you think!

Coconut Oil Pulling

OIL PULLING involves swishing 1 TBSP of oil in your mouth for 20 minutes, then spitting out. It has been shown to help against gingivitis, plaque and microorganisms that cause bad breath. Oil adheres to the funky-nasty lipids in your mouth and you spit them to their doom. Think of this as a good practice to add to your oral hygienic norm - don't replace oil pulling with brushing and flossing. This natural remedy is typically done using sesame, safflower or coconut oil but coconut has been shown to have an added defense against tooth decay.

Ahhh COCONUT oil! It's one of my favorite things in life, literally use it daily. I use to cook with, as a facial cleanser, on my hair for shine and as a massage oil for my clients. It's white and solidified when cooled, but can liquify into oil form with the warmth of your palms - MAGIC and SCIENCE! I buy mine from Trader Joe's because that's where I shop most often, but you can find this stuff in most health food and grocery stores.

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A couple things to share from my personal experience :

  • consistency of coconut oil in your mouth may take some getting used to.  not good or bad - just different
  • do not spit oil in the sink, you'll ruin your drains and pipes - opt to spit in the trash
  • swishing for 20 minutes is a long time, maybe start with 7-10 minutes per day

It's a simple, quick and easy addition to your oral hygiene routine.

February is American Heart Month

Cardiovascular disease is the number one killer of both men and women in the United States, according to the American Heart Association.  Research shows that massage therapy is effective in lowering stress and blood pressure, which are contributors of heart disease. 

A few small changes that can make a big difference and improve cardiovascular health include:

EXERCISE in little as 30 minutes per day can reduce your risk of heart disease. Activities like walking, jogging, swimming, and biking all count-so get moving!

REDUCE BLOOD SUGAR by monitoring glucose levels and have regular check ups from your healthcare provider.

STOP SMOKING!  Smokers have a higher risk at developing many chronic disorders that include atherosclerosis, which is the build up of fatty tissue in the arteries-this can lead to coronary heart disease, heart attack and stroke.

MANAGE BLOOD PRESSURE  A heart-healthy diet, controlling cholesterol, maintaining healthy weight, limiting alcohol and managing stress are ways to keep blood pressure in check.  Keep it simple-lifestyle changes are much less invasive and can prevent the use of prescription drugs to lower blood pressure.