feeding your joints.

Hey there!

Happy Tuesday!

It's almost my birthday month (Sept) and I am so excited for Fall! I am not a huge fan of cooler weather really but I am welcoming this change of season with open arms. Today I want to talk about joints! How to feed them and what not to consume if you are wanting strong healthy joints.
Vitamin C

-which is abundant in strawberries, blueberries and raspberries-may help slow wear and tear on your joints. A study from Boston University Medical Center shows that arthritis sufferers who had the highest vitamin C intake were three times less likely to strain or injure their joints than those whose intake was lowest. The vitamin's antioxidant activity may keep free radicals from wreaking havoc. Plus, vitamin C plays an essential role in the formation of collagen, a key component of cartilage and bone. Try to get 120 milligrams daily, which can be provided by two oranges. Other C-rich foods: cantaloupe and broccoli.
A well-balanced diet can help you maintain bone strength and a healthy weight. Also, studies show that moderate amounts of certain vitamins and minerals can help ease some of the pain and discomfort associated with arthritis.
• calcium Most women with arthritis, especially those over 45 and women taking glucocorticoids, need calcium supplements to help to prevent the loss of bone that leads to osteoporosis.
• B vitamins Several B vitamins may help reduce joint inflammation and pain. Foods enriched in vitamin B-3 (niacin) include lean meats and fish, tofu, cottage cheese and sunflower seeds; vitamin B-5 (pantothenic acid) is found in meat, eggs, soybeans, wheat germ, whole grain cereals, lentils and peanuts contain; and vitamin B-6 is found in meat, fish, whole grains, wheat germ, whole wheat, bananas and soybeans.
• vitamin C Some studies have suggested that vitamin C may reduce the risk and progression of osteoarthritis. Foods high in vitamin C include broccoli, red peppers, citrus fruits, cabbage, cauliflower, spinach and strawberries.
• vitamin D Osteoporosis may progress faster in women with low levels of vitamin D, because the vitamin helps calcium to protect bones and joint s. Foods high in vitamin D include fortified dairy products and fish such as salmon, halibut, sea bass, tuna, cod and herring.
• vitamin E This vitamin helps ease osteoarthritis pain and leg cramps. Foods high in vitamin E include almonds, hazelnuts, walnuts, sunflower and safflower seeds, wheat germ and whole wheat flour, and various fruits and vegetables.

Foods That May Help Include: Whole FoodsTo nourish your joints, try a big bowl of steaming oatmeal sprinkled with cinnamon, add some raisins, diced apple, toasted pumpkin seeds, and chunks of banana. Wash it down with a tall glass of cold orange juice. This nutrient-dense fiber-rich breakfast can give you all the energy you need until lunchtime. Instead of deli meat on white bread for lunch, treat your joints to a salad of mixed greens, diced carrot and tomato, a handful or two of nutty chickpeas, and some white meat chicken strips, topped off with an olive oil, balsamic vinaigrette dressing and a sprinkling of grated parmesan cheese. Add a peach or some melon or a cup of yogurt for a snack or two during the day.

Greasy fast food burgers and fries doused in sugar-laden ketchup for dinner? Not for your joints! They'll be pampered with fragrant brown rice, flaky baked salmon seasoned with a fresh garlic, rosemary sauce, and steamed sweet potato, or butternut squash, and snow peas. To start, a crisp spinach salad topped with walnuts and fresh romano cheese. Contrary to popular belief, healthy food is not about bran muffins and celery sticks. There are many different whole foods, from vegetables to meats and dairy products, available these days that can help you pack in the nutrients that feed your joints.

Whole foods contain the nutrients necessary for joint health: vitamins such as vitamin C, vitamin D, vitamin A, the B vitamins, vitamin K, and folic acid; minerals like calcium, magnesium, selenium, zinc, and iron; and other beneficial nutrients such as bioflavonoids and beta-carotene.
The best way to protect your joints is to eat a wide variety of nutritious foods. You have a much better chance of getting all the vitamins and minerals you need if your diet includes an assortment of different foods, than if you eat the same thing every day. If you're trying to lose weight, nothing works better than replacing the high fat, high sugar, high starch American diet with meals centered around fresh fruits, vegetables, whole grains, legumes, fish, and lean meats.

Fish: Remember that piece of succulent baked salmon? Evidence suggests that fish may be helpful in osteoarthritis. Fish, especially cold water fish like salmon, mackerel, halibut, herring, tuna, sardines, and cod, have high levels of omega-3 fatty acids. These omega-3 fats are used by the body to make substances that reduce inflammation.
Fish is also a wonderful and delicious source of essential protein, which is needed for the repair of damaged joints. Some fish also contain vitamin D, a critical nutrient for strong, healthy bones that can help prevent the progression of osteoarthritis. Eat fish often, as it may help ease the symptoms of osteoarthritis as well as improve your overall health.



Ginger: Add some zest to your salad dressing with fresh ginger. Some people with osteoarthritis report that using ginger regularly helps reduce the pain and swelling in their joints. Ginger contains active components that stop the body from producing inflammatory substances that add to inflammation in the joints.
A versatile spice that adds an exotic bite to any meal, ginger can transform practically any dish from mundane to exceptional. Try mincing a sliver of fresh ginger for a topping on steamed vegetables, meats, fish, baked fruit, and fresh salads. While fresh ginger is the most flavorful, dried ginger may also be beneficial.

Nutrients in Food That May Help Include: To Reduce the Risk or Progression of Osteoarthritis
Vitamin D: When osteoarthritis patients get plenty of vitamin D in their diets, their joint damage progresses more slowly. In contrast, people who don’t get enough vitamin D, have more rapidly occurring joint damage, leading rapidly to disability. Vitamin D not only helps prevent the breakdown of cartilage, it's necessary for rebuilding healthy cartilage and maintaining strong bones. Shrimp and fortified milk are two very good sources of vitamin D.

Vitamin C: Vitamin C is a powerful antioxidant in the body. By neutralizing free radicals, vitamin C helps reduce inflammation and damage that occurs in osteoarthritis.
Vitamin C is also necessary for the production of healthy connective tissue and cartilage, and may even be able to help undo some of the damage that has already been done. The osteoarthritis of patients who get plenty of vitamin C in their diets seems to progress more slowly compared to people who have diets low in vitamin C. Excellent food sources of vitamin C include broccoli, parsley, bell peppers, strawberries, cauliflower, lemons, mustard greens, Brussels sprouts, papaya, kale, cabbage, spinach, kiwifruit, cantaloupe, oranges, grapefruit, tomatoes, chard, collard greens, raspberries, peppermint leaves, asparagus, celery, fennel bulb, pineapple, and watermelon.


Beta-carotene:
Beta-carotene is another powerful antioxidant. Like vitamin C, beta-carotene helps destroy free radicals before they can cause excessive damage to joints. A diet rich in beta-carotene also helps slow the progression of osteoarthritis.
Fortunately, beta-carotene is easy to spot because it gives fruits and vegetables, such as apricots,and carrots, their bright orange color.
Excellent food sources of beta-carotene include sweet potatoes, carrots, kale, winter squash, collard greens, chard, cantaloupe, mustard greens, romaine lettuce, spinach, parsley, cayenne pepper, peppermint leaves, Brussels sprouts, tomatoes, broccoli, asparagus, and apricots.

Niacin: Niacin, also known as vitamin B-3, plays many roles in the body and is needed for healthy cells. Although researchers aren’t quite sure why, a diet high in niacin may help protect people from ever developing osteoarthritis in the first place. Some studies show that niacin may cut osteoarthritis risk in half.
Excellent food sources of niacin include crimini mushrooms and tuna. Very good sources include salmon, chicken breast, asparagus, halibut and venison.

To Reduce the Pain of Osteoarthritis
Vitamin E:Vitamin E, like vitamin C and beta-carotene, is yet another antioxidant that helps eliminate damaging free radicals. Vitamin E is also very good at reducing inflammation, which contributes to the problems in osteoarthritis. Studies have shown that osteoarthritis sufferers with high intakes of vitamin E report a significant reduction in their pain. Many are even able to reduce the amount of pain-killers they need to take. Mustard greens, chard, turnip greens, and sunflower seeds are a few excellent sources of vitamin E.

Boron: In Australia, boron has been a very popular remedy for osteoarthritis for many years. It's especially useful in areas where the diet tends to be low in boron, which can occur if the soil contains low levels of boron, or if people are eating diets that are low in boron-rich foods. Boron is needed in the body for the production of many substances, including hormones and vitamin D, both of which are very important for healthy bones and joints.

Omega-3 Fatty Acids: Omega-3 fatty acids have been shown in some studies to reduce the pain of osteoarthritis. When the diet contains plenty of these essential fats, the cells make less of the pro-inflammatory substances and more of the anti-inflammatory substances.
By reducing inflammation, omega-3 fats help prevent the damage to the cartilage and connective tissue that usually occurs in osteoarthritis.

Excellent food sources of omega-3 fatty acids include flax seeds, walnuts and salmon.
Niacinamide: Some studies show that niacinamide can improve symptoms of osteoarthritis and may be able to reduce the amount of pain-killers needed. To date, researchers are not sure exactly how niacinamide, which has many different functions in the body, is able to help with osteoarthritis.

Substances to Avoid
Vitamin A and Retinoids
People who take very high doses of vitamin A for a very long time tend to wind up with joint pain and damage that looks a lot like osteoarthritis. These high doses could not be obtained from diet alone and are also much higher than doses that appear even in multivitamins.
This means that only people who are taking extra vitamin A as a supplement are at risk. Also, certain medications typically used for skin conditions are made from vitamin A-like chemicals called retinoids. Retinoids may also cause joint damage. If you are taking medications like these, you may want to talk to your doctor about the possibility of joint problems with long-term use.

Iron: Genetic hemochromatosis is a hereditary condition that occurs mostly in people of Caucasian descent. People with this condition absorb more iron than they need and then store it in their bodies. As much as 80% of people with this condition, also called iron-overload, develop osteoarthritic joint changes if they consume too much iron. If they continue to get too much iron, it can build up in their organs and cause severe organ damage.
Typically, the amount of iron found in a healthy, balanced diet is not enough to cause problems. However, iron supplements should be avoided by persons at risk for osteoarthritis, even iron-containing multivitamins, unless a doctor has specifically recommended iron supplementation.

Recommended Diet
What should you eat if you have osteoarthritis or are trying to avoid getting it? The best advice is to eat a varied diet high in necessary nutrients.
A diet filled with a variety of fresh fruits and vegetables, beans and peas, nuts and seeds, whole grains, lean meats, and especially cold-water, wild-caught fish is sure to provide you with all the nutrients that are important in maintaining overall health and flexible, healthy joints.
This way of eating may help halt the progressive damage of osteoarthritis, as well as help you cut back on the amount of pain-killers you need by reducing pain and swelling.
Throwing a little bit of ginger into your cooking for some added zip may further reduce symptoms. Stop giving your joints SAD (Standard American Diet) foods. Leave the refined white flour, fat-laden products on the shelf, and switch to foods rich in the nutrients your joints need. Flexibility in your diet will translate to flexibility in your joints.

Can you give a sample elimination diet that may help reduce joint pain?
Do's
• A one month trial elimination diet is recommended.
• Avoid coffee, caffeine-containing drinks, soft drinks, alcohol, recreational drugs and smoking.• Eliminate red meats, dairy products (cheese, yogurt, ice cream, butter, etc), eggs, all grains and pastas (except rice), peanuts, soy, cashews, oranges, bell peppers, tomatoes, potatoes, and eggplant for 3-4 weeks.• Eliminate all red meats foods.
• Drink water, sparkling waters, non-caffeinated teas, and non-sugared juices in moderation.• Eat only whole foods. Canned beans, prepackaged salads, greens, and vegetables are acceptable. Frozen fruit and vegetables are acceptable.
• Eat 2 large servings (bowls) of green vegetables daily - cooked or raw.
• Eat as much raw or cooked orange-yellow vegetables as possible.
• Eat 2-4 whole fruits per day.• Eat 1-2 handfuls of nuts or seeds per day. (For weight loss small palm full)
• Eat 1-3 cups of beans per day.(For weight loss 1 cup)
• Eat 1-2 cooked cups of rice per day. (For weight loss 1 cup or eliminate)
• Keep a food/symptom diary that has the headings: date, time, weight, food, symptom, exercise across the page.
• Move everyday for at least ½ -1 hour in ways that don’t hurt your joints. Non-pain movement helps joint pain.
• A basic high potency multivitamin/mineral is recommended with extra calcium/magnesium (1000/800-600 mg) if one chooses not to eat a lot of green vegetables rich in calcium and magnesium.

I hope you all found this as interesting as I did! Feed your joints!
-Heather

Another day, another week.

I 'll catch you up!

Friday was pretty much like any other Friday. I got off work, went to Earth Fare to get some dinner items and then home to have some wine, cook and then pass out on the couch. Yeah....my life is exciting. I don't know why but Fridays are never a good night for me to have enough energy to go out and about. I really wanted to actually go out and do something however after a few phone calls and no luck I gave up.

I did get some amazing products from my most favorite company in the world...The Living Tree out of San Fransisco sent me raw living pecan butter, almond butter, sun dried tomato pesto and tahini (which I will be blogging about it more this week and what I make). I am going to be doing a tasting next week and with these products I will be making some pretty amazing things I feel.

I buzzed right in the kitchen with some extra items I picked up at Earth Fare and started my Friday evening. Of course, you know that a bottle of red was opened and this evening called for Domaine de Bajac 2007. A fine wine for friendly sipping (dont worry, I had about a half a glass, I knew I had to run Saturda)! Smooth on the palate. Pleasant aromas reminiscent of blackberries. This wine was made with Certified Organic Grapes. I loved it! After a glass I was in my element. What I thought was going to be a boring evening turned out to be pretty relaxing and a lot of fun. One thing that you all know I love is getting in the kitchen and playing around with new recipes or just taking the items that I have on hand and try to invent a new dish of sorts. This evening was no exception. That is exactly what I did. Since I knew that my evening would pretty much consist of listening to music, reading, chatting on the phone and maybe a movie, I wanted something light. Lets face it....I wanted to snack. You already know I am famous for "snackfaces" and Friday proved to be the same. I wanted cheeses badly when I was at the store so I went for it. With the products that I had gotten prior and my grocery store run, I was set. The first course....

Simple cheese plate with parm, goat cheese, toasted bread points and red grapes. Nothing fancy...just snacky. I added some raw honey to the cheeses and it was the perfect first course to a very chill evening.

Secondly I had a simple green salad. Yellow beets that looked like neon light s were at the store and I just couldn't help myself. Fresh spinach and strawberry's. Wow, this not only looked good....It tasted amazing. Along side the salad was Roasted Tofu.
2 tablespoons reduced salt soy sauce1 tablespoon canola oil

1 teaspoon sesame oil

1/2 teaspoon chili oil

2 cloves minced garlic

1 tablespoon minced ginger (I used pickled ginger)

1 green onion, just the white part minced

1/4 cup water1 lb extra-firm tofu
Mix all the ingredients except the tofu in a small bowl. Slice the tofu in 1/2″ slices and pat dry. Lay in the bottom of a baking dish in a single layer then pour the marinade over the top. Let it marinate in the refrigerator for at least 1-2 hours or overnight if you can. Half-way through marinating, flip the tofu.
Heat an oven to 400 degrees. Bake the tofu for 30 minutes, then flip the tofu pieces and bake an additional 30 minutes. The marinade will reduce and caramelize on the tofu.
Overall, it was a satisfying and flavorful meal. The vibrant colors made it even more enjoyable — when food is pretty, it does taste better!
The beet green salad might be too simple for some. I liked the simplicity of it and felt the strawberries added a nice balance to the beets and greens. The tofu is fricken’ incredible though — a perfect dish for tofu newbies. Sometimes, the brand of tofu has a lot to do with whether you enjoy a tofu meal. I’ve noticed a great variance in flavor and texture from brand to brand. I used Mori-Nu and like it the best. It’s silky smooth with minimal soybean flavor.

Lastly, my sweet tooth kicked in. I am one of those....Someone that likes a bite or two of something sweet to end a meal. Stuffed dates and mixed nuts was the perfect ending.
I stuffed these two dates with dried mango and it was awesome. You cant see it but almond butter is in the mix as well. Stuffed dates are so very simple to make and yet taste and look great. All you do is slit the date open, take the seed out and then spread some almond butter (pecan butter is my personal favorite) and then top with a slice of dried mango. These beauties were so sweet and chewy. I could have eaten 10 of them! I got organic dried mango from a company called Koplai and thought that I would try it out along with the dark chocolate covered gogi berries. It was the perfect topper for my dates! Dude....these were gooooood! I loved how they were chewy and the dark chocolate was so very good, you know my philosophy right? Anyone that knows me well has heard me say this time and time again. Three things that a women love....Mango, avocado and dark chocolate.

There you have it. My Friday in a nutshell!

My run was MUCH better, the food may have had something to do with it!

Ok I gotta run, I have a million things to do! See you tomorrow.

-Heather

A new way to salt your food!

Hello Friends!!!

Ok, so it is rare that I find a company that I love this much! So much that I took their products and divided it into two posts! I think that this next product that I tell you about from Elete is so awesome I am shouting from the rooftops about them to everyone! I am a southern gal so if there is one thing I know about. It's SALT! I have tried so many salt substitutes and this one is by far the best tasting one yet! I kid you not! Check it out!!!






















Fortisalt is designed to nutritionally fortify food anywhere salt is desired. Refined salt and even some sea salts are ultra-processed and can be treated with unwanted chemicals (i.e., bleach to ensure uniform color). Unlike table salt, sea salts or even salts marketed for their trace mineral content, FortiSalt is designed to add broad-spectrum essential minerals and trace elements in nutritionally significant amounts through food.
FortiSalt is all-natural, vegetarian, vegan, and gluten-free. Using FortiSalt will significantly fortify your food with magnesium, potassium, every essential trace mineral (except iron) and make food taste like it should.





Features:
Reduce sodium in recipes with full flavor from balanced mineral salts
A good source of 10 essential minerals
Better flavor than plain salt
Provides mineral nutrition in a ways natural to the digestive system
You'll never use table salt ever again
Family friendly
Manufactured at an NSF, cGMP-certified facility.
Vegetarian, Vegan, Gluten-Free




Suggested Use: Consume 3 servings (1 serving = 1 teaspoon) daily divided with meals. Use FortiSalt in place of salt or sea salt normally used on food or in cooking. To reduce added sodium in recipes more than 50% while maintaining full flavor, replace one measure of salt with three measures of FortiSalt (i.e., 1 tsp. of salt with 3 tsps. of FortiSalt). This will provide better balanced flavors and nutrition with reduced sodium.





Karie was so kind to send me some of this product from Elete and boy was I glad. I am in love with this stuff! I have used it on so many things and it never fails me. I love it. It is so easy to spray on and tastes amazing! PLEASE, go to their site and see for yourself!


https://store.healthsoluteions.com/catalogsearch/result/?q=fortisalt

And if your not sold yet check this out!!! Readers of my blog will receive 15% off the purchase price of Elete products (before tax and shipping) when you use the code" foodnfeelings" ***The coupon is good through the end of the year and is limited to one use or one coupon per customer.***

I bet with one taste, you too will be happy you bought it! Let me know if you do and what you think! Thanks so much Karie and the Elete team! You guys rock!!!





Thanks and see you soon!


-Heather

Every runner needs this!

What is Running Food?
Running Food Chia is an ancient food source used by the indigenous peoples of the Americas. It is the seed from the chia plant, Salvia Hispanica L. Its nutritional value is amazing! Aztec warriors carried only chia to nourish themselves during their conquest. Indian traders would run from the Colorado River to the Pacific Ocean, bringing only a pouch of chia seeds to sustain themselves during these long journeys. Chia was considered so valuable, it was used as currency. At Running Food, we use the latest technology available to micro-mill our chia seed. The micro-milling process unlocks the powerful nutrition inside the chia seed increasing the bio-availability of its nutrients 20 times. Running Food is a raw power food, a complete protein, is gluten free, Vegan, Kosher, and GMO free.

I recieved their Micro-Milled Running Food chia, very high quality!! Through their proprietary milling process they open the chia seed to expose more of its nutritional qualities in order to aid in your digestive process!

I also recieved Running Food singles! Created with the busy American lifestyle in mind, every box of Running Food singles contains 15 convenient and easy stick packs! Each stick pack has one serving of chia (12 gr.) Making whole food nutrition possible for anyone, anywhere!!

Benefits
RUNNING FOOD BENEFITS

Running Food offers the ONLY chia product made using a proprietary process of CO2 extraction instead of simply “crushing” the seed. This process removes fat and “super concentrates” leaving the remaining nutrients of the chia seed to create the most potent product! The result is a higher concentration of fiber, protein, nutrients, and anti-oxidants with every dose!! Here are some of the benefits of this super food!
Increases energy
Will Detox your body
Aids in weight loss
Helps to reduce cholesterol

Athletes Benefits
Running Food Helps You Train
When it comes to diet supplements, athletes who train for endurance events are concerned with three major issues: endurance, hydration, and recovery. Running Food effectively addresses all three of these concerns in one all-natural, easy to use supplement.
EnduranceProtein is essential for sustaining energy during lost distance events. Running Food is loaded with easy to digest proteins. Chia has two times the protein of any other grain or seed, including soy! The way your body digests chia seeds naturally helps you sustain energy. Running Food mixes with water and your stomach juices, forming a gel that creates a barrier between the carbohydrates and your digestive enzymes. Therefore, the carbohydrates digest at a slower even rate, keeping your energy levels constant.

Hydration: Maintaining hydration is key during any endurance event. The way your body digests chia seeds naturally helps you maintain hydration. Running food holds seven times its weight in water, therefore eating chia helps you level out your water intake and retain your electrolyte balance.

Recovery: Protein and antioxidants are crucial for recovery. Running food is packed with both, and it contains the richest source of omega 3's, 6's and 9's of any commercially available source. Plus, the omega fatty acids are plant based. Plant based omegas are easier for your body to absorb than manufactured omegas.

Running Food Is The World's Healthiest Whole Food. Running Food is great for athletes who train hard, but it is also a powerful supplement for people who wish to maintain a healthy lifestyle through moderate exercise and healthy eating. Chia is high in fiber, omega 3,’s 6’s and 9’s (in the correct ratio your body needs), antioxidants, and vitamin C. Running food has 16% of your daily value of calcium, plus boron and magnesium, which help your bones absorb the calcium. It can help lower cholesterol, increase energy levels, level blood sugar, induce weight loss and aid intestinal regularity. Best of all, Running Food is not a manufactured supplement, it is completely natural.Chia forms a gel when added to water or the digestive fluids in your stomach, slowing the digestive process, and allowing the nutrients to be slowly absorbed in your small intestine for a more efficient absorption of nutrients. By slowing this process down, your body is able to hold onto the nutrients longer and allow the time to absorb into your body, as opposed to passing right through you! This helps sustain energy and you feel hungry less often!

Running Food Is Great For The Whole Family. Running Food Is so simple to add to your diet! Just sprinkle Running Food into your smoothies, shakes, yogurt, and salad dressings. Add it to your cookie, muffin, and flour dough! For those kids of yours that are picky eaters, just sneak it into their peanut butter and jelly sandwiches to add some powerful nutrition! Also, chia can easily be stored dry for up to two years without deterioration in flavor, odor, or nutritional value due to its high antioxidant content. Whereas flax, for example, can turn rancid in a matter of weeks. So toss some into your backpack, or add it to your trail mix and get moving!!

Here's a easy recipe for you all on the go! If you dont know, pb (or ab) and toast with sliced banana is my go to meal before running. This fuels my runs perfectly!

PEANUT BUTTER BALLS
½ cup peanut butter
½ cup honey (or agave)
½ cup Chia seeds or meal

Combine all ingredients. Chill for 30 minutes. Roll by teaspoonfuls into balls and store in refrigerator until ready to serve.

Go to their site so that you can see for yourself all of their great products. I LOVED what I tried and I am sure you will as well!

www.runningfood.com

-Heather

A bar that lives up to it's name!

I found a food bar that is amazing. I have set out to find a food bar that I can have as a healthy snack and this company was one of the first to not only reply but send some my way! I am so excited to tell you all about Perfect Foods Bar! It really is perfect! Let me tell you a little bit about the company first!

The Swinging 60's
It was the 1960s and the mantra of the times was: "Turn on, tune in, drop out” But our father, Dr. William Keith, had another message: “Eat right, get fit and work out.” Dad opened his first gym, “Health House,” in Mission Beach, San Diego. Health House had a gym, a juice bar (something way ahead of its time) and was the scene of several muscle beach competitions.
As Dad continued to be a pioneer in the health industry, it was only natural that he joined forces with Jack LaLanne, the legendary workout guru. If you grew up in the 1960s and 70s, you certainly remember Jack LaLanne’s popular TV show. Eventually, Dad ended up becoming a Vice President at the LaLanne Paris Corporation. It was a partnership he was very proud of.



You are what you eat.
Our dad knew that good health begins with eating right. He became a founder of whole food supplementation. He practiced what he preached, and always followed a strict healthy, whole food diet. Naturally, he encouraged us kids to eat healthy too. We grew up not knowing the wonders of Cocoa Puffs and Twinkies. While we weren’t always so crazy about what Dad made us eat then, now that we’re older we appreciate the healthy foundation he gave us.



Road trip across America.
As the years passed, our family started to grow, and grow and grow. One year, Dad and Mom put all eight of us on a bus and we spent the next twelve months on the road while Dad taught others about nutritional “quality over quantity.” He had several products that he sold in stores across the country. Yes, those were some pretty cozy times on the bus but we look back on that time with fond memories.




Perfect Bars.
As children, we were subject to Dad’s continuous experiments in the kitchen. He would grind up natural whole food supplements and make healthy concoctions. (Yes, getting all our vitamins was never an issue in our household.) Finally in 1995, Dad hit the taste jackpot when he added whole food supplements to a mix of organic peanut butter and honey. They were small, delicious balls packed with nutritional awesomeness. Dad took one taste and just said, “It’s Perfect!”


The Perfect Foods Bar was born.

In Dad’s footsteps.
Our family grew to number 13 of us brothers and sisters. (The one time where quantity = quality.) And it was inevitable when the oldest siblings started creating their own healthy concoctions in the kitchen. In 2005, we decided to share Dad’s recipe with everyone and started Perfect Foods Research, rooted in the tradition of healthy living that was instilled in us from our youth.
The first few years were not easy, but having such a strong family and a delicious product has helped us continue to grow. Dad was there to watch the first few years of the growth of our family business. We were sad when he passed away last year, but it is with great joy that we work together as a family to keep his dream alive and share his nutrition principles with the world.
Look, most energy bars have that same chalky aftertaste. Guess what? That taste is the chemical preservatives that some scientists cooked up in a lab somewhere. It's actually the same reason you can lose a bar under the seat of your car and a year later it will taste exactly the same!





Well around here we do things a little differently. Perfect Foods Bars are delicious, great tasting bars that DON'T have any added chemical preservatives. We start with a delicious, creamy blend of freshly ground organic peanut butter and almond butter, then add organic honey and nutrient dense whole foods and whole food protein. They taste so good, you won't believe they're so good for you.
















10 Reasons to try Perfect Foods Bars:
10. Simple Ingredients. Real Food. You can pronounce all of the ingredients without a chemistry degree.
9. Over 20 nutrient dense organic whole foods provide good vitamins and minerals on-the-go. Plus, with ingredients such as tomato, bell pepper, alfalfa and celery, you will finally be able to tell your mother that you're eating your vegetables!
8. No Refined Sugar. Since the only sweetener we use is organic honey, your body can digest it slower than it would refined sugar. This means you'll have long sustained energy without a crash.
7. Good source of fiber. Everyone knows fiber is important and aids in proper digestion.
6. Soy free. Research suggests soy consumption might be linked to several health conditions including: bloating, hormonal imbalance, unusual weight gain, and allergies. (Hidden Dangers of Soy by Dianne Gregg.) The problem with soy is that most products you find at the grocery store have some form of this ingredient - you have to know what to look for because it’s hidden in so many ingredients.
5. Handmade. These bars are handmade by happy people in sunny San Diego. We create jobs and support our local community. Besides, robots are kind of scary.
4. High in Omega-3s. Anti-inflammatory omega-3s are an important addition to your daily diet.
3. Gluten free. Whether you've been diagnosed with celiacs or have found that your body doesn't digest gluten very well, we are committed to being gluten-free. We encourage everyone to read more about the ill effects of gluten on your body's digestive system.
2. Refrigerated. Because there are no artificial ingredients or chemical preservatives these bars are stored in the fridge. Yum!
1. They taste amazing. PERIOD. Seriously, you really won't even remember the 9 other reasons once you try a bar. They taste like cookie dough, but are packed with the nutrients your body needs to stay active!
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PLEASE go to: WWW.PERFECTFOODSBAR.COM




See for yourself just how good these truly are! I got a mixed box and was blown away! I gladly give them a 10! My favorite was the fruit and nut! I also liked the fact that they had a light version. I am not kidding if you want a bar that is truly perfect this is it! Protein packed and the taste speaks for it's self! YUM!


Thank you so very much Katie for sending me a food bar that really lives up to the name. I mean that! I am sold!


-Heather

When you need Electrolytes, you need Elete.

When performance counts and being at your absolute best is absolutely crucial, count on elete Electrolytes to stay hydrated, keep muscles working in tip-top condition, and recover quickly following exertion. elete Electrolytes provide balanced ions of magnesium, potassium, sodium and chloride without carbs, sugars, or any artificial ingredients.
elete provides products that support the unique needs of athletes, allowing them to perform at the next level.
elete Electrolyte products include:
elete Electrolyte Add-In
The original, pure, liquid electrolyte concentrate that contains four essential electrolytes—sodium, magnesium, potassium, and chloride. elete Electrolyte Add-In instantly turns water or any beverage into electrolyte-fueled water.

elete Electrolyte Add-In
The original, pure, liquid electrolyte concentrate that contains four essential electrolytes—sodium, magnesium, potassium, and chloride. elete Electrolyte Add-In instantly turns water or any beverage into electrolyte-fueled hydration.
Original elete Electrolyte Add-In provides the best value available
Demonstrated in a clinical study to transform water into dramatically more efficient hydration
Minimal flavor when mixed according to recommendations (to good quality drinking water)
Taken straight, elete Electrolyte Add-In tastes salty
No calories, carbs, or artificial ingredients

Elete CitriLyte Add-In
Also a pure electrolyte concentrate but with a light, tart flavor. elete CitriLyte contains sodium, potassium, magnesium, and chloride plus zinc, an essential trace element, and citric acid, which participates in the Krebs cycle (as a pathway involved in energy conversion.)
When mixed, elete CitriLyte adds a light, tart flavor in water—almost as if you’ve added a lemon wedge to your water
Designed to be more palatable for more concentrated mixes (i.e., when a stronger dose of electrolytes is desired) or if used in less-than-perfect tap water
Ideal for those individuals sensitive to mineral flavor
Easier to mix when dosing electrolytes without precise measurements (e.g., drops, squirting, etc.)
Contains original elete Electrolyte Add-In but with the benefits of zinc and citric acid
No calories, carbs, artificial ingredients (colors, flavors, preservatives)
Easy clean up in hydration packs and bottles; will not stain or leave a residue.

Empty pocket flask
elete’s handy empty pocket flask allows for individualized, as-needed instant dosing of electrolytes and can easily be refilled with the refill sizes of original elete Electrolyte Add-In or elete CitriLyte.
Refillable with either original elete Electrolyte Add-In or elete CitriLyte Add-In
Carry anywhere convenience with low cost per each
Supports family and friends usage with larger bottle.

Elete Tablytes
For those who prefer tablets, elete tablytes provides a higher dose and broader range of electrolytes with the convenience of swallowing a pill with water.
Provide nine electrolytes to support hydration, performance, and endurance -support optimal muscle function* (This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease)
tablytes’ electrolytes are in true electrolyte form for rapid absorption and assimilation
All-natural ingredients
The most concentrated, comprehensive balanced electrolyte product available
Offers the convenience of quick, concentrated dosing of a “swallow-whole” tablet
The best value in a comprehensive electrolyte tablet
Contains original elete Electrolyte Add-In as a major ingredient

Why elete is the Superior Electrolyte

Clinically tested and shown to be significantly more efficient for hydration than water alone.
Unlike sports drinks, elete provides four essential electrolytes to replace all of the minerals lost in sweat–not just sodium and potassium.
No sugars, calories or carbs to undermine health and fitness goals or cause GI distress. Safe for those individuals with health conditions for whom sugar-laden, high-sodium hydration beverages may be contraindicated.

They help our body absorb water and control fluid balance. Although drinking water during exercise is critical to avoid dehydration, drinking plain water that is devoid of electrolytes can lead to a serious condition called hyponatremia. Hyponatremia occurs when blood sodium concentration falls to extremely low levels, which can result in seizures, coma, and death. Electrolytes not only prevent dehydration, but they’re critical to muscle function, nerve conduction, energy production and flow, and heart function. For the endurance athlete, a major benefit of electrolytes is that they help prevent muscle cramps, which can impede performance.
Athletes must be careful to avoid a shortage of electrolytes during training: Loss of electrolytes through sweat must be replaced, but most sports drink and electrolyte replacement supplements, powders, and gels ignore the fact that the body also requires more minerals sodium alone. One essential electrolyte is magnesium, which is necessary for energy production, muscle contraction, cardiovascular and respiratory function. Another important reason athletes need to supplement with a balance of electrolytes is that if electrolyte minerals become depleted, negative effects like cramping occur. Magnesium – not sodium – can help prevent muscle cramps.

Sweat contains more than sodium and potassium: While sodium and potassium are two important elements in sweat, they are not the only ones. Sweat also contains magnesium, chloride, and other trace minerals. So why hydrate with a sports drink that provides only one or two electrolytes?

It is better to replace electrolytes throughout activity: The best way to replace electrolytes is in moderated quantities every time you drink, not in short, concentrated bursts.
Sugar-laden sports drinks can be overwhelming: While carbohydrates are necessary for the body to manufacture energy, drinking sugar in every gulp fatigues the palette, causes nausea, and, in some instances, provides more calories than is necessary. Did you know that a serving of most sports drinks contains as much sugar as Kool-Aid* (*Kool-Aid is a registered mark of Kraft Foods Holdings, Inc.)?

Add either elete add-in formula (elete Electrolyte Add-In or elete CitriLyte) to your water to make pure electrolyte water and to replace water and the essential electrolytes lost in sweat and activity. elete also converts any beverage into an instant electrolyte-replenishment beverage. Use elete with your preferred beverage to replenish and increase the body’s store of essential electrolytes. In a recent study, electrolyte water made with elete was shown to be significantly more efficient at staying hydrated than plain water.

Elete is the only electrolyte supplement fully compatible with hydration systems: Unlike sports drinks or electrolyte-replacement powders or gels, elete can be added to your hydration system without compromising the integrity of the bladder, hose, or valve. In addition, elete requires no more cleanup for your pack than plain water. In a recent review of elete, Gear Review.com stated, “For hydration packs, elete is a must.”

I know that this is a lot of information but I thought that this was an amazing product. To think that I could add in my own electrolytes to my water and not have to lug around bottles around to make sure I am hydrates made me smile. For race day, you better believe I will have some tablets on hand. If you are looking for a product that stands up to it's name and information, this is it! NO taste at all and I felt completely hydrated even during my longest runs! Thank you Elete for making such a great product! I give you guys a 10!

Please go to thier site to check them out!

http://new.eletewater.com/

-Heather

Pro Bars!

This just in! I usually dont post twice in a day but I am not planning on being near a computer to blog for a few days! So here you go! Please make sure you read the whole thing ;)
It's so worth it!!!

Check this out! I found a company that makes some pretty amazing looking bars! Here's a little bit about the company!

PROBAR is the perfect example of necessity giving birth to invention. In the late 1990s, Art Eggertsen, a natural food chef and snowboard fanatic, was living, working and playing at Utah’s famous Snowbird Ski Resort. He had “the life”: a great job, lots of friends, and plenty of deep snow and steep mountains surrounding him. As a natural chef advocating health and good nutrition, Art quickly built a strong reputation and became known as the local “Food Coach”.
Little did he know his passion for whole foods, and supporting others through their nutritional journey, would soon lead to an explosive opportunity. One day while hitting the slopes, Art found himself absolutely starving. He searched his pack only to find bland-tasting, rock-hard energy bars, which he’d sooner chuck to a squirrel than force down his throat. He considered and quickly rejected the next alternative, greasy slope-side-fare of cheeseburgers, fries, and soda. Lucky for us, his empty stomach would not let him continue so famished.
Determined not to let another day of fresh powder go to waste due to hunger, Art took things into his own hands. He needed a better bar - one that not only tastes great, but packs a substantial nutritional punch. He went to his kitchen and started experimenting. He shared each new bar he created, and there were many, with his food-coaching clients. Soon they were begging for more.

The buzz was contagious. The talk caught the attention of one of Art’s entrepreneurial friends, and before Art knew it he was blending up his first big batch of bars in a local test kitchen. PROBAR was born.

Made from whole, organic, raw foods, and 100 percent vegan, PROBAR is a natural alternative to other nutrition bars which contain unrecognizable, hard-to-pronounce ingredients. Not only are Art’s creations nutritious, but also they actually look appetizing - like real food! Just to top it off, they taste delicious too!


Since that summer of 2001, PROBAR has been challenged to keep up with the high demand. PROBAR now distributes everywhere from big chains such as Whole Foods Market, Vitamin Shoppe, REI and EMS to local coffee, bike and outdoor shops. They can even be found at many medical offices, yoga studios, and some hotel chains. In 2007, the company doubled its sales every month of the year. PROBAR has won four prestigious product awards during 2008, and the year is only half over. Spring 2009 promises more great products from PROBAR: not just bars, but other real and nutritious foods!

The reason for our success is simple - Integrity. Compared to other bars, PROBAR tastes better and contains high quality ingredients. From the beginning, PROBAR has remained committed to convenient, natural, high-performance nutrition. PROBAR is Art’s project and has never strayed from the integrity of his original recipes. Thank you to everyone who enjoys real food!

Please go to the site so you can see for yourself just how many different bars they have, I was practically drooling after going to the site: WWW.THEPROBAR.COM

This is where award-winning whole food meal replacement started! Delectable combinations of 15 whole foods including grains, chunky nuts and delicious fruit in 8 flavors that will satisfy. With Art’s Original Collection you’ll find the incomparable recipes that continue to win rave reviews from critics and customers alike.
Art's Original Collection is a Delicious meal replacement
Certified Organic, 100% Vegan
Rich in Raw foods – 70% Raw
Good source of Omega 3 and 6
8-12 g of plant based protein

Are you drooling yet?!?!! Well, take a look at this!

Here are a few of my favorites that looked OH SO GOOD!

PROBAR Sweet and Savory bars are a twist on the delicious, organic meal replacement we’re known for. With flavors like Cocoa Pistachio, Maple Pecan, and Cherry Pretzel you’re sure to find rich, gourmet flavors that appease salty sweet cravings and introduce you to flavors unlike any other bar.
Sweet & Savory is
Gourmet meal replacement
Salty Sweet flavor combinations
Balanced blend of carbs, good fats and protein
Certified Organic, 100% Vegan
5 g of fiber and all the same nutritional benefits as our Original Collection

And if that wasnt enough check this out!

Just because the folks at ProBar rock they are going to allow you to receive 40% off your first order when you visit www.theprobar.com/shop and enter code BLOGGER at checkout.

Let me know what you think! I will too!

-Heather

Sweat in fashion!

Happy Monday to you!!!

I'd like to introduce to you a headband like none other! Are you ready? Well I hope so!

SWEATY BANDS!!!

They’ve turned perspiration into a fashion sensation! Sweaty Bands are the ultimate sports and fitness headband, uniquely designed for women and girls who want to show their style, even when they sweat a while! Slip into one today and become a Sweaty Bands believer. Like potato chips, you can’t have just one, so check out their monthly six-pack. Go ahead; turn on the Sweaty Jukebox, take your time, and enjoy your visit!
Sweaty Bands - Hot Looks

Here is a little bit about the maker of this fantastic product!

Hello! My name is Donna. I'm a married mother of three. I have been teaching group fitness classes and personal training for 20 years. It is my passion and my hobby. I started making Sweaty Bands as a way to supplement my income. I have an obsession with having the freshest tunes to keep my students motivated. My entire paycheck was going to new music! Selling a few Sweaty Bands out of my gymbag was a way for me to keep buying music and pay for continuing education. Sweaty Bands have provided me the opportunity to do what I love and make a little money on the side. I hope you LOVE them as much as I do!
Fitfully Yours,Donna

These are the headbands that I recieved and let me tell you, I put these babies to the test! I ran, I swam and I slept in one by mistake even! I tell you what, THEY WORK! They didnt slip or slide. They are SUPER cute and even made my old gym clothes look cool! I LOVE LOVE LOVE these headbands. I have already gotten a ton of compliments! If you are looking for a headband that will stay put AND look cool, this is it!

Go to www.sweatybands.com

They have so many to choose from you wont want to just get one. TRUST ME ON THIS ONE!

I give sweaty bands a 10!

Thanks so much! I never want to take mine off!

-Heather

Socks that talk the walk!

Hey there! I have a great post for you this morning!

I was out to find the best socks for hiking and running. I decided to check out some forums to see what people thought. I typed in "running must have's". There were several people that thought this company sold the best out there! So off I went to the website. I was so excited when I saw what they had to offer and thought "Wow, This is just what I need!!!" Let me tell you a little bit about the company and product I received!

Injinji has embraced the changing world, specifically identifying the need for a biomechanically and medically advanced product that would allow the foot to perform at its best. Makers of “The Original Performance Toesock”, Injinji modified the basic structure, shape, and fiber of the traditional sock. “Optimal foot health is a key part of our overall wellness”, says Jason Battenfield, CEO. “Our toesocks provide each wearer with proper toe alignment which improves posture, gripping and balance, strengthens the muscles in the foot and leg, encourages healthy circulation, manages moisture, and prevents skin on skin friction.”
After five years of extensive research and field testing, the Injinji Performance Toesock™ was recognized for its innovative design and awarded two design patents in 2004, one of them for its innovative AIS: (Anatomical Interface System) technology™. The medical community soon followed when they awarded the Injinji Performance Toesock™ with the prestigious American Podiatric Medical Association (APMA) Seal of Acceptance in 2008. Says Dr. Brenner, Injinji Consulting Podiatrist, Founder and Chief of the Institute of Diabetic Foot Research in Glendale, NY, “The majority of the cases I see as a podiatrist could have been prevented if people just paid a little more attention to their feet. Just like tires to a car or a foundation to a structure, without the feet, the body simply doesn’t function, so we need to start respecting and protecting them.”
Whether you are a professional or recreational athlete looking to enhance your performance, or just mindful of taking care of your body, your overall wellness starts with properly caring for and treating your feet with the respect they deserve. Paying more attention to your feet can not only prevent painful foot ailments, but stave-off more serious health issues. Injinji remains dedicated to promoting foot health awareness and preservation through their innovative, twice patented products, including the award winning Performance Toesock™ Series, Outdoor Series, Liner Series, Travel Series, Yoga Series, and Compression Series.
The transition has begun…Free your toes™.

The Original Weight Performance Toesock is engineered to separate your toes with a CoolMax® moisture wicking fiber that we blend with durable Nylon and Lycra® to create an anti-frictionmembrane that is light and breathable. Seamless in construction, the Performance Toesock™ forms to every contour of your foot. This allows for true restriction free and natural movement from your heel to five toes. This design encourages healthy circulation and eliminates skin on skin contact between your toes to prevent blisters.
MSRP: $12.00
Length: Micro
CUSHION LEVEL: ORIGINAL WEIGHT

Please go to: www.injinji.com

I thought that these socks were amazing! They are totally lightweight and I lOVE the separate toes. My toes couldn't of been happier after my run today. If you are looking for breathable, lightweight socks that will never give you blisters in between your toes, these are the socks for you! I give these socks a 1o! Thanks so much injinji for sending a pair my way! I am sold!

See you all tomorrow with more news and reviews!

-Heather

Power Systems

Hello everyone!

Have you ever been sore the day (or two days) after an intense workout? Well, I just may have the answer for you! First I'd like to tell you about the company that sent me something that truly amazed me!

Power Systems:

When looking for quality training items, look no further than the Power Systems’ brand. Power Systems offers a wide variety of dumbbells, kettlebells, and barbells, as well as speed, agility, and quickness and plyometric training tools. The variety continues with balance products, foam rollers, strength training equipment and accessories for all your training needs. Rest assured when you see the Power Systems logo, you are getting the highest quality for the best price. This is true when you go to their site you will see for yourself. Quality products at a price you can afford. I was asked which product stood out to me and I saw this baby!

Premium Textured EVA Foam Roller:
POWER SYSTEMS BRAND. These rollers are just like our Premium EVA Rollers but have a textured surface that helps to add comfort during myofascial release.
Additional shipping charges may apply. Foam Rolling or Body Rolling is a form of self-massage used by fitness enthusiasts, athletes and therapists to relax or “release” tight muscles. This form of massage is designed to increase elasticity of connective tissue therefore relaxing the muscles allowing them to respond more efficiently and effectively during activity. Foam Rollers can be an invaluable tool for core development, stabilization and strengthening. Foam rollers can also be used to enhance balance for everyday activities or sports. Rollers come in various sizes ranging from 12” up to 36” in length and are usually 6” in diameter in full or half models. The longer rollers are typically used for massage as well as postural alignment. Whereas the shorter rollers are ideal for acute massage or make an excellent travel companion for on the road self massage. The half round versions are sometimes used to enhance some balance exercises or to decrease the need for balance for other exercises. Either way, foam rolling is a bonus to any exercise routine!

When I got this thing I thought "this is it....it's just a big piece of foam!!!" Well yes, it is a big piece of foam but it is also an amazing tool. I used this after my long run on Saturday and no soreness whatsoever. I swear! I couldn't believe it!

Go to: www.power-systems.com

to see what amazing products they have to offer. If you want the exact foam roller that I got go here:

http://www.power-systems.com/p-4092-premium-textured-eva-foam-roller.aspx


When I went to their site I loved the fact that I could not only get great workout gear but I could also get some great info! I give Power Systems a 10! Here is a article that I got right off their site! What great info!

Ready to Roll
by Michael Boyle

"Interested in providing a massage therapist for each of your athletes? Try handing them a foam roller."

A decade ago, strength coaches and athletic trainers would have looked quizzically at a 36-inch long cylindrical piece of foam and wondered, “What is that for?” Today, nearly every athletic training room and most strength and conditioning facilities contain an array of foam rollers of different lengths and consistencies. What happened to bring foam rollers into prominence? The change has been in our attitude toward massage therapy. We have been slowly moving away from an injury care mode of isokinetics and electronics to more European-inspired processes that focus on hands-on soft tissue care. We now realize that techniques like massage, Muscle Activation (MAT), and Active Release Therapy (ART) can work wonders for sore or injured athletes. In addition, the understanding at the elite athlete level is: If you want to stay healthy, get a good manual therapist in your corner. Thus, athletes at all levels are starting to ask for some form of soft tissue care. What does all this have to do with foam rollers? As coaches and athletic trainers watched elite-level athletes experience success from various soft tissue techniques, the obvious question arose: How can I make massage available to large groups of athletes at a reasonable cost? Enter the foam roller. National Academy of Sports Medicine President Micheal Clark, DPT, MS, PT, CES, PES, CPT, is credited by many—this author included—with exposing the sports medicine community to the foam roller. In one of Clarke’s early manuals, he included a few photos of self-myofascial release using a foam roller. The technique illustrated was simple and self-explanatory: Get a foam roller and use your bodyweight to apply pressure to sore spots. Since then, many of us have discovered more uses for foam rollers, including injury prevention and performance enhancement. We’ve also moved away from the accupressure concept and now use them more for self-massage. And we’ve come up with specific protocols for different situations. Essentially, foam rollers are the poor man’s massage therapist. They provide soft tissue work to the masses in any setting. But you need to know their nuances to get the most out of them. What, How & When A foam roller is simply a cylindrical piece of extruded hard-celled foam. Think swimming pool noodles, but a little more dense and larger in diameter. They usually come in one-foot or three-foot lengths. I find the three-foot model works better, but it obviously takes up more space. They are also now available in a number of densities from relatively soft foam (slightly harder than a pool noodle), to newer high-density rollers that feel much more solid. The denser the athlete, the more dense the roller should be. Large, heavily-muscled athletes will do better with a very high density roller whereas a smaller, younger athlete should begin with a less dense product. The application techniques are simple. Clarke’s initial recommendation was based on an accupressure concept, in which pressure is placed on specific surfaces of the body. Athletes were instructed to use the roller to apply pressure to sensitive areas in their muscles—sometimes called trigger points, knots, or areas of increased muscle density. The idea was to allow athletes to apply pressure to injury-prone areas themselves. The use of foam rollers has progressed in many circles from an accupressure approach to self-massage, which I’ve found to be more effective. The roller is now usually used to apply longer more sweeping strokes to the long muscle groups like the calves, adductors, and quadriceps, and small directed force to areas like the TFL, hip rotators, and glute medius. Athletes are instructed to use the roller to search for tender areas or trigger points and to roll these areas to decrease density and over-activity of the muscle. With a little direction on where to look, most athletes easily find the tender spots on their own. However, they may need some instruction on the positioning of the roller, such as parallel, perpendicular, or 45 degrees, depending on the muscle. The feel of the roller and intensity of the self-massage should be properly geared to the age, comfort, and fitness level of the athlete. This is one of the plusses of having the athlete roll themselves—they can control the intensity with their own body weight. There is no universal agreement on when to roll, how often to roll, or how long to roll, but generally, techniques are used both before and after a workout. Foam rolling prior to a workout can help decrease muscle density and promote a better warmup. Rolling after a workout may help muscles recover from strenuous exercise. My preference is to have athletes use the rollers before every workout. We also use them after a workout if athletes are sore. One of the nice things about using the foam roller is that it can be done on a daily basis. In fact, in their book, The Trigger Point Therapy Workbook, Clair Davies and Amber Davies recommend trigger point work up to 12 times a day in situations of acute pain. How long an athlete rolls is also determined on a case-by-case basis. I usually allow five to 10 minutes for soft tissue activation work at the beginning of the session prior to warmup. If my athletes roll after their workout, it is done for the same length of time. Some Specifics While the foam roller can be used on almost any area of the body, I have found it works best on the lower extremities. There is not as much dense tissue in the upper body and our athletes are not prone to the same frequency of upper body strains as lower. The hamstrings and hip flexors seem to experience the most muscle strains, so we concentrate on those areas. Here are some protocols I use: Gluteus max and hip rotators: The athlete sits on the roller with a slight tilt and moves from the iliac crest to the hip joint to address the glute max. To address the hip rotators, the affected leg is crossed to place the hip rotator group in an elongated position. As a general rule of thumb, 10 slow rolls are done in each position (although there are no hard and fast rules for reps). Often athletes are simply encouraged to roll until the pain disappears. TFL and Gluteus Medius: The tensor fasciae latae and gluteus medius, though small in size, are significant factors in anterior knee pain. To address the TFL, the athlete begins with the body prone and the edge of the roller placed over the TFL, just below the iliac crest. After working the TFL, the athlete turns 90 degrees to a side position and rolls from the hip joint to the iliac crest to address the gluteus medius. Adductors: The adductors are probably the most neglected area of the lower body. A great deal of time and energy is focused on the quadriceps and hamstring groups and very little attention is paid to the adductors. There are two methods to roll the adductors. The first is a floor-based technique that works well for beginners. The user abducts the leg over the roller and places the roller at about a 60-degree angle to the leg. The rolling action begins just above the knee in the area of the vastus medialis and pes anserine, and should be done in three portions. To start, 10 short rolls are done covering about one third the length of the femur. Next, the roller is moved to the mid-point of the adductor group and again rolled 10 times in the middle third of the muscle. Last, the roller is positioned high into the groin almost to the pubic symphysis for a final set of 10 rolls. The second technique for the adductors should be used after the athlete is comfortable with the first one. This exercise requires the athlete to sit on a training room table or the top of a plyometric box, which allows him or her to shift significantly more weight onto the roller and work deeper into the large adductor triangle. The athlete then performs the same rolling movements mentioned above. Although I primarily use the rollers for athletes’ legs, they can also be used with upper extremities. The same techniques can be used for pecs, lats, and rotator cuffs, although with a much smaller amplitude—making the movements closer to accupressure. Assessing Effectiveness Foam rolling is hard work that can even border on being painful. Good massage work, and correspondingly good self-massage work, may be uncomfortable, much like stretching. Therefore, it is important that athletes learn to distinguish between a moderate level of discomfort related to working a trigger point and a discomfort that can lead to injury. When an athlete has completed foam rolling, he or she should feel better, not worse. And the rollers should never cause bruising. Ask the athlete how his or her muscles feel after each session to assess if the techniques are working. I also judge whether foam rolling is working by monitoring compliance. If I don’t have to tell athletes to get out the foam roller before a workout, I know the techniques are working. Most do it without prompting as they see the benefits. Rolling vs. Massage The question often arises: “Which is better, massage therapy or a foam roller?” To me the answer is obvious: Hands-on work is better than foam. Hands are directly connected to the brain and can feel. A foam roller cannot feel. If cost was not an issue I would have a team of massage therapists on call for my athletes at all times. However, having an abundance of massage therapists on staff is not in most of our budgets. Therein lies the beauty of the foam rollers: They provide unlimited self-massage for under $20. Sounds like a solution to me.

Michael Boyle, MEd, ATC, is a strength and conditioning coach and consultant based in Boston. He has trained numerous athletes, from amateurs to Olympians and professionals, and can be contacted through his Web site at: www.michaelboyle.biz. Training & Conditioning, 16.9, December 2006, http://www.momentummedia.com/

Let me know what you think about foam rolling...you never know....there could be a surprise attached to this ;)

Thank you so much Michelle for sending me this wonderful product. Power Systems Rock!!! BTW: I will be posting about my beach vacation, no worries! Keep reading!

-Heather