Muscle of the Month: Pec Major & Minor
When people want to start exercising more, one of the first muscles they want to work on is their chest. Most people have heard of large muscle pectoralis major but seem to forget about pectoralis minor. Both need to work together in order to function at their highest capacity.
The pectoralis major muscle is a large muscle in the upper chest, fanning across the chest from the shoulder to the breastbone. The two pectoralis major muscles, commonly referred to as the “pecs,” are the muscles that create the bulk of the chest. The pectorals are predominantly used to control the movement of the arm and also play a part in deep inhalation, pulling the ribcage to create room for the lungs to expand. Six separate sets of muscle fibers are identified within the pectoralis major muscle. This enables each portion of the pectoralis major muscle to be moved separately by the nervous system.
The pectoralis minor is a thin, flat muscle found...
Did You Know...
By: Leah Quinn
Massage therapy is one of the oldest health care practices known. References to massage are found in Chinese medical texts dating back more than 4,000 years. Massage therapy has a number of documented clinical benefits such as reducing symptoms associated with
- allergies
- anxiety, depression and stress
- arthritis
- asthma and bronchitis
- carpal tunnel syndrome and other repetitive motion injuries
- chronic and temporary pain
- circulatory problems
- digestive disorders
- tension headaches
- insomnia
- temporomandibular joint dysfunction (TMJ)
No pain, No gain….a vicious rumor!
While problem areas can be tender during a massage the discomfort should not be unbearable. Using too much pressure may cause the body to tense up, while using too little may not have enough effect. Varying levels of pressure allow the massage therapist to receive useful information via his or her hands, such as locating areas of muscle tension and other soft tissue problems. In practice, many...
Vitamin D: Hormone Extraordinaire
Pop music is aspirin and the blues are vitamins. -Peter Tork
Vitamin D deficiency, hypovitaminosis D, is a very common disorder. Especially here in the Chicagoland area with our long winters spent indoors. We are meant to absorb Vitamin D from the sun but complications arise - either we don’t get to see the sun, we cover up when we’re in the sun or we use sunscreen to block the vitamin D from getting to our skin. 10-15 minutes/day in “bathing suit” attire will provide approximately 10,000IU of Vitamin D. If that’s not part of your regular routine read on to find out how and why to supplement!
Although usually found through a blood test, some symptoms of the deficiency include everything from aches and pains to depression and bone demineralization problems. Vitamin D is fundamentally important for the regulation of how your body functions. Over 200 genes in your body are controlled by Vitamin D. At least 35 different tissues in the body have Vitamin...
4 Functional Medicine Tests You Need
Working with a functional medicine professional can be exciting and rewarding. At the beginning of your journey, your doctor may start with a few simple tests to see what contributing factors are responsible for your current situation. Later on if you find that you have implemented lifestyle changes and you are not seeing the results your doctor expects, testing may be exactly just what the doctor orders!! Below are the four tests most frequently used by Dr. Jordan Leasure at her clinic in Illinois. If you’ve completed any of these please share your experiences below.
1. ORGANIC ACID TEST
This is one of Dr. Jordan’s favorite tests for a variety of reasons. It’s easy to complete - just pee in a cup at home! It gives a TON of information - Dr. Jordan calls it the “poop of the poop”. Essentially it measures metabolites - a fancy word for the end products of your metabolism - when you create energy and eliminate waste. It gives an overall look at your...
5 Ways Walnuts Benefit Your Health
Most of us know that incorporating nuts into our diet is important. If you are like me you don’t necessarily know which nut is going to help with what, so you just eat a mixture and hope for the best. After a lot of reading I’ve found that most researchers are putting walnuts on top!
Walnuts are part of the tree nut family which also includes hazelnuts, macadamia nuts (my favorite!), cashews, pine nuts, pistachios and Brazil nuts. If you find you are having trouble getting your plant based omega-3 fats, grab a quarter cup of walnuts! In that serving alone you will get 100 percent of the daily recommended amount.
HERE ARE A FEW OF THE MANY BENEFITS OF WALNUTS FOR YOU TO SNACK ON:
- Heart Health : Walnuts contain l-arginine (an amino acid) and omega-3’s which both offer numerous vascular benefits. Due to anti-inflammatory properties, walnuts can actually reduce the formation of blood clots. Walnuts will raise ALA (great for your...
10 Ways to Improve Your Financial Health
“Money doesn’t buy happiness, but it buys the kind if misery you may prefer”, is a quote often attributed to comedian Groucho Marx. I would like to say that Groucho is wrong, BUT in my 25 years writing the consumer financial column, $uper $aver and another 23 as a mortgage banker the sad truth is that if you are experiencing money problems and are not “financially healthy” it negatively affects your “health” in other areas. No money for healthy groceries? There goes your physical health. No money for rent, electric bill, school fees? There goes your emotional health. No money for an emergency cushion? There goes your psychological health. The bottom line is that your financial health is directly or indirectly tied to your physical, psychological and emotional health. So where to start?
My own financial health, while probably at any given time is not much different from your own, did not improve until I started to look at it...
Finding Balance
“A condition in which different elements are equal or in the correct proportions.”
I was reminded of balance today from the owner of The Dailey Method in Lake Forest where I work out. She was discussing the importance of finding the time for yourself, regardless of the obstacles and joys in your life.
Balance has a different meaning for everyone, but I want to focus on the importance of health in your life and how that plays a huge role in feeling centered. We’ve all been in a place where we ate whatever was convenient, didn’t have the time to work out and went to bed still answering emails. More than likely this caused a need for more coffee in the morning and the entire cycle started over. Not only will this decrease your energy and your mental focus, but this will start to increase pain in your entire body.
How do we find balance in a world where we are pulled in multiple directions everyday? It comes...
Chronic Inflammation: A Silent Killer
Inflammation is a word that is used often, yet hard to define. Most of us have a hard time separating inflammation from an ankle sprain vs. inflammation contributing to heart disease and arthritis. In order to understand how to fight it, it’s important to understand how and why it occurs!
Inflammation is a very common and innate response to an injury, pain or stress. It is part of our bodies natural defense system to prevent something worse and/or speed up healing time.
Acute inflammation is the first response to an injury or pathogen. It’s acute because it should only last several days or less.
EXAMPLES OF WHAT CAN CAUSE THIS:
- Illness (virus, bacteria)
- Trauma (punch, kick, sprain)
- Burn
- Frostbite
- Allergic Reaction
There are a lot of players involved in the inflammatory process, but the basics are: heat, redness, swelling, and pain. These four eventually lead to loss of function as a way to prevent future injury. Acute inflammation is...
All About Chia Seeds
Chia seeds are a magical food that need their time in the spot light! I’ve been using chia in my protein shakes for awhile now, knowing they were a super food, but never knowing ALL the benefits they possess.
Chia seeds originated in Mexico where they were viewed with such admiration they were even used as currency. The Aztecs used chia to sustain their energy while running long distances or during battle. They would say a spoonful would give them enough endurance for 24 hours. This all makes sense since In the Mayan language, chia means “strength”.
Chia seeds are filled with everything from Omega 3’s, protein, fiber, vitamins, minerals AND antioxidants. Due to their content, they have a vast array of health benefits.
HEALTH BENEFITS OF CHIA SEEDS
- Digestive Health – Due to the high amount of fiber alone, chia seeds will help with digestion. The appropriate amount of fiber will help with regular bowel movements and...
The Benefits of Colostrum
Colostrum is a supplement that has been around for a while, but new research is coming to light every day. Colostrum is the first milk produced by cows during the initial days after giving birth. This type is called bovine colostrum. This milk is very rich in immunoglobulins (proteins that help boost the immune system and fight germs). There are also other compounds not found in regular milk such as growth factors, cytokines, and nucleosides.
Enough with the science already, let's review what it can help with. Studies are showing supplementing with bovine colostrum can help improve: (1)
*Immune System Support
*Athletic Performance
*Gastrointestinal disorders such as diarrhea, IBS, Leaky Gut etc.
*Fat Utilization
*Serotonin levels in the brain
*Improve skin tone and texture
*AND MORE!
Basically speaking, the immune factors in colostrum support the resistance to colds and the flu, to acute or chronic bacterial or fungal conditions. In turn, this will also help your gut repair and...
