Arin Lindauer

Training your Core

I want to share with you all a few of my favorite exercises to strengthen your core, which in the end can help to avoid injuries (especially back injuries).  I am going to tell you about my three favorite core specific exercises, why they are my favorites, and different variations of these exercises.  Notice I said core specific.  There are hundreds of exercises to train the core.  Some of the best core exercises don’t even focus on the core.  Some examples of these are squat, deadlift, and most unilateral (single sided) exercises.  These three are sure to help strengthen you up while in a safe and stable manner.

My Three Favorites and Why

My three favorite ways to train the core are planks, anti-rotation holds, and dead bugs.  These are all core stability exercises, which are most important for protecting your back and transferring power throughout your body.  I strongly prefer these stability exercises over movement based exercises like crunches or sit ups that have excessive flexion (bending) of the spine.  Some believe that exercises like sit ups where you are constantly bending your low back can be very harmful.  The analogy of bending the tab on a pop is often used to explain this.  You can bend the tab several times but eventually it is going to break.  This thought process is backed by extensive research, primarily done by Dr. Stuart Mcgill from the University of Waterloo.  Stability exercises are also most beneficial for the activities of daily life.  For example when you reach to grab something you are stabilizing your core to maintain your balance and posture.  How often do you forcefully bend over like you do in a crunch?  The only example I can think of is getting out of bed in the morning.

Explanations and Variations

In the plank you will be on your elbows and your toes and trying to stay as flat as a board by engaging your core.  If you lay a stick on your back it should touch your head, upper back, and tail bone with small spaces (about 1/2inch) at your low back and neck in order to maintain the proper curvatures in your spine.  In order to make sure you are engaging your core try to pull down on your elbows towards your feet.  Some ways to add variation to this and to make it more dynamic is to use an arm or a leg as you maintain this position.  Examples of this are to step up or out with a foot, reach for something with one hand, or even grabbing and moving something with one hand

In the anti-rotation hold you want to stand perpendicular with a cable or band with your knees slightly bent and holding the cable or band out in front of you.   Keep the band straight out in front of you while keeping your back flat (similar to the plank) by engaging your core.  In this exercise you will resist to the force from the band or cable that is trying to rotate your body.  Just like in the plank, if you were to place a stick on your back you want it to touch your head, upper back, and tail bone while maintaining your two natural slight curves in your low back and neck. To add variation and dynamics to this exercise you can change your stance to something like a split stance, create movement in your feet like walking in a small box while maintaining tension on the band, or you can move the band by bringing the chest and pressing it back out, raising it higher into the air and back down to normal, or by using one arm and doing a fly movement while maintaining your strong core.  One major benefit to this exercise is that it is easy to change the difficulty, simply increase or decrease the size of the band or the amount of resistance on the cable.

In the dead bug you lie on your back and raise your arms and your legs as if you are in an upside crawling position.  The main focus during this exercise is to pin your low back into the ground.  It shouldn’t be possible for anyone to fit something between your low back and the ground, it should be extremely tight.  You do this by engaging your core.  Think of pulling your belly button down into your spine.  You can simply hold this position or you can add variation by moving your arms, legs, or both down and away from your body.  You can hold the arms and legs in this position or continue to move them to keep varying amounts of resistance.  The further you place your arms and legs away from the body the harder it is going to be, really make sure to keep your back down.  Don’t allow any arch in your back.  One way to help you engage your core is to place an exercise ball between your arms and legs to squeeze it with the arm and leg you have in the air.

There you go, now you know my three favorite core specific exercises and why.  Maintaining a tight and stable core is key to avoiding injury. If you work on these exercises and others that are similar, I promise that you will avoid back problems and the pain that is associated with them.    Additionally, keeping your core strong and stable will improve your balance which helps to avoid slips and falls.  Make sure you always work your core in your workouts, it will be one of the most beneficial things you do.

Embrace Your Grind: 5 Tips for Maintaining Long Term Motivation!

By: Cosmo Robinson

 

Winter is tough.  The sun rarely makes an appearance, it’s cold and you don’t want to get out of bed.  It’s in these moments that we find ourselves asking questions.

 

Questioning why we take action to do things, when inaction is so much easier.

 

Some questions – “Why work?”, for example, is easy to answer. We have to have money to sustain ourselves and others who depend on us. The motivation to keep on working is probably different for everybody. Some people are career oriented and have a constant drive to achieve the next level while others may work simply in order to pay bills. The bottom line is, it doesn’t matter how you answered the question, but simply the fact that you do answer it.

 

The same concept can be applied to your fitness journey.  A while back, I realized, as a coach and fitness professional, that no matter how hard I try to help you reach your own goals, we cannot really succeed as a team until you want it for yourself.

 

[Enter stage left] Your Motivation

 

In the end, it doesn’t matter what your motivation is for completing your daily workout, just that you have done it with your goal in mind.  Personally, I find my daily workout as an escape.  A mini vacation.  A time to calm the mind and put things in perspective.

 

For me, it is a reminder that all things can be improved upon.  I enjoy the discipline of the mind and body.  I would encourage everybody to find your motivation, and embrace the daily grind to achieve whatever you may want.

 

So, here is a list of 5 Key Areas that I consider necessary to confront when thinking about maintaining your motivation in the long run:

 

1. A Grand Goal
2. Discipline
3. Willingness to Accept and Embrace Failure
4. Strategies for Rebuilding
5. Support

 

 

A Grand Goal

 

Some people exercise to lose weight. Some are predisposed to getting diabetes or high cholesterol because of genetics and workout in order to ensure good health for themselves. Others exercise to avoid life-threatening diseases such as heart disease or cancers.  Some people want to get fit for a vacation to a beach spot where the shirt comes off.  Ladies may want to lose post pregnancy baby weight.  Still others may train for a race – triathalon, urbanathalon, 5k, 10k, marathon, Iron Man.  And some may just wish to look good for the mirror.  Hey, keeping “Number One” happy is important too!  What is your motivation – your Grand Goal???

 

 

Discipline

 

“Mastering others is strength.  Mastering yourself is true power.” – Lao Tzu

 

The great Chinese philosopher said it best.  The mind can be a very turbulent place. Discipline is what keeps everything in shape.  It’s the bridge between your goals and your success.  Once you have your Grand Goal, set the small steps that it will take to get there.  Next is the discipline. Discipline of the mind to follow the small steps to find your Grand Goal.  Discipline of the body to complete the workout.

 

 

A Willingness to Accept and Embrace Failure as Part of The Journey

 

“Experience is a hard teacher.  It first gives the test.  And the lessons after.” – Anonymous

 

Reality will teach harsh lessons.  Not the least important of which is that we don’t always succeed.  In fact, most of the time, we are failing.  But, if it were not for failing, we would never learn.  What happens if you fall short of your fitness goals? Do you fall apart? Give up? Say to yourself – “I’ll never lose the weight I want to because it didn’t happen this time”? I think not. You are worth the goals you want to achieve! When something goes wrong, first you should join the club. Because it happens to everybody. Then you need to analyze what went wrong and develop some strategies for rebuilding.

 

 

Strategies for Rebuilding

 

You need a Game Plan! A plan of attack! You are unlikely to succeed without one. Did you execute all of your small goals and steps?  If not, that is a good place to start.  The small steps add up to the big ones.  Here is a tip for helping yourself rebuild: Get proactive not reactive.  Let’s say you have a vacation coming up where you know there will be lots of booze, food, and other temptations that distract.  Plan a REALISTIC time during the day where you can take some time and sweat.  If there will be late nights, don’t plan a workout in the morning, as you will be less likely to do it.  Afterward, if you reach your goals reward yourself with something positive!

 

 

Support

 

Surround yourself with people who know what you want and maybe want the same thing.  Some people will put down.  That’s just what some do.  Don’t let anyone tell you what you’re trying to work for.  The only person who can hold you back is you!

30 million Americans suffer from acid reflux or gastroesophageal reflux disease (GERD) each year.  So guess what medication has the largest sales in the United States?

You might guess painkillers or antidepressants, but the largest selling prescription medication is Nexium, a treatment for acid reflux.

Pretty much everyone will experience heartburn and reflux at some point in their lives. It this article we’ll share 10 tips for feeling better.

What is reflux and GERD?

Reflux occurs when stomach acid leaks up, the wrong direction, into the esophagus.

Symptoms include:

• heartburn (a searing, sour, hot sensation in the chest or throat after eating),
• regurgitation,
• nausea, and
• difficulty swallowing.

Reflux officially becomes “GERD” when contents from the stomach make their way back into the esophagus at least once a week, or a when a person experiences other symptoms of reflux on a weekly basis.

Almost half of North Americans suffer from reflux once a month, and 10-20% have full-fledged GERD.

Why does reflux happen?

When you swallow food, it travels down the esophagus, passes through the lower esophageal sphincter (LES), and ends up in your stomach.

The LES is a little circular muscle about 3-7 cm in length that opens and closes, sort of like a sea anemone. Its job is to control what gets in to the stomach, and prevent the stomach contents from getting back out again.

Like any other muscle, the LES’ tone can vary. The LES should close tightly to prevent the acid splashback, but if the LES is lax, acid can rise from the stomach into the esophagus.

That’s reflux.

Physical activity, meals, sleep, the position of your body in space, changes in pressure between the stomach and chest cavity, and ordinary diurnal rhythms can all affect the LES’ tension and ability to keep the stomach opening closed.

Of course, the LES’ gatekeeping job is critical.

Our stomachs contain powerful acids that protect us against harmful microorganisms, help us break down our food, and digest our nutrients.

When gatekeeping fails

While the stomach is built to contain the acids, the esophagus isn’t. The delicate mucous membranes lining this part of our bodies can only take so much exposure.

Too much acid for too long can cause ulceration and laceration, or even a narrowing of the opening.

The more reflux, the more esophageal damage. Eventually this can contribute to chronic inflammation.

Chronic inflammation of the esophagus results in more than the occasional sore stomach or burning throat. It can cause many different problems in our bodies — some of them a bit surprising.

For example, this type of inflammation can aggravate pulmonary diseases.

And acids migrating towards the teeth can contribute to dental erosion.

Symptoms of GERD

Source: Yuksel ES & Vaezi MF. Extraesophageal manifestations of gastroesophageal reflux disease: cough, asthma, laryngitis, chest pain. Swiss Med Wkly 2012;142:w13544.

Another risk of reflux is Barrett’s esophagitis.

Barrett’s esophagitis occurs when pre-cancerous cells replace normal cells in the lower esophagus. It’s more common after the repeated tissue injury caused by reflux/GERD.

Interestingly, not all reflux is obvious.

While some folks suffer from burning and acidity in the back of the throat, others may not notice a thing. Yet they still face the same risks as people whose reflux is more obvious.

Doctors call this condition “silent reflux.” They can detect it through pH monitoring, endoscopic exams, and other methods.

Various methods for detecting silent reflux

Source: Yuksel ES & Vaezi MF. New developments in extraesophageal reflux disease. Gastroenterol Hepatol (NY) 2012;8:590-599.

Reflux around the world

Reflux is quite common in North America. And it’s starting to become more prevalent around the world.

For example, reflux used to be uncommon in China. But in recent years, rates of reflux and GERD have increased.

Experts believe that the following have all contributed to China’s increasing rates of reflux and GERD:

• less sleep,
• more body fat,
• higher calorie and higher fat diets,
• higher consumption of animal foods (especially processed foods),
• strong tea,
• more alcohol, and
• more smoking.

Similar trends can be observed in Europe and South America. (One place where the incidence seems lower is India.)

Reflux throughout life

Reflux is very common in infants. Up to 85% of infants get reflux while their LES matures, although breastfed infants may have it less often.

Most babies outgrow reflux by one year old. If reflux persists, it’s probably due to a neurologic or anatomic impairment.

Many adult women have reflux during pregnancy because of increased abdominal pressure.

For that reason, it shouldn’t surprise you to learn that GERD is also associated with obesity. Not only does extra abdominal fat create pressure in the abdominal cavity (putting pressure on the LES), but extra body fat also seems to relax the LES.

Aging also loosens our LES. That’s because we lose neurons in the esophagus as we grow older, resulting in more GERD.

Sleep

Lack of sleep seems to result in GI disturbances — including reflux and GERD —  for all age groups.

And GI disturbances seem to result in lack of sleep. But which comes first? No one seems to know.

Drugs

Some medications, including drugs for high blood pressure (alpha blockers, calcium channel blockers, and nitrate vasodilators) can exacerbate GERD by altering LES tone and gastric emptying.

Drugs for anxiety, depression, other gut problems (including anticholinergics) and Parkinson’s disease can have similar effects.

For more on how pharmaceuticals influence the body, see Common medications that could hurt your – or your clients’ – fitness progress. 

How to minimize your risk of reflux

Reflux can be more than a simple annoyance; what can you do to minimize the risks?

Diet

It’s hard to know exactly what causes GERD. Much of the nutritional research on reflux is correlational — it shows patterns of association rather than causes.

However, diets high in whole grains, potatoes, and fruits seem to help, perhaps because these foods have more fiber and less fat.

Fat can cause problems for GERD sufferers in a few ways.

• When dietary fat enters the small intestine, it triggers relaxation of the LES. Medium and long chain fatty acids seem to create the strongest response.
• Dietary fat delays gastric emptying, meaning that food and acids hang out in the stomach for longer. Delayed gastric emptying increases stomach pressure, which in turn can promote reflux. People who suffer from reflux may be predisposed already to delayed gastric emptying. For them, more dietary fat would only make the situation worse.

That explains the role of fat. But what about fiber?

Unfortunately, we really don’t know. While higher fiber diets seem consistently to relieve the symptoms of GERD over time, we’re still not sure exactly how.

Other culprits that seem to worsen GERD include:

• coffee,
• large meals,
• mint,
• chocolate,
• alcohol, and
• processed foods.

Nicotine weakens the LES, and carbonated drinks create added pressure in the stomach.

Qualitative studies suggest that people with reflux tend to:

• eat irregular meals,
• fast foods,
• roasted foods,
• very hot or very cold foods,
• very spicy foods, and
• very fat-dense foods.

So where does that leave us?

If you’ve figured out that a whole foods diet, rich in fiber, and moderate in fat, alcohol, coffee, and other irritants is your best defense, you’ve got the right idea.

How to treat reflux

What happens if, despite your best efforts, you experience reflux or GERD?

First, check for food intolerances.

Studies show that eliminating trigger foods can help decrease your chances of GERD.

Many people with some form of grain or dairy intolerance report that they feel better when they remove these foods, as well as processed sugars and starches.

Second, look at what might create LES laxity. A few tips:

• Eat slowly, until you’re just satisfied rather than stuffed.
• Try to make mealtimes relaxing. Stress will worsen GERD.
• Don’t lie down for at least half an hour to an hour after eating.
• If you have GERD at night while lying down, try elevating the head of your bed a few inches.

Use drugs carefully

When it comes to medication, alginates and antacids can be used to control reflux.

These products contain minerals such as calcium or magnesium that neutralize acidity. Examples include Alka-Seltzer, Maalox, Tums, Mylanta and similar products.

But these over-the-counter remedies need to be treated with caution. Overused, they can contribute to:

• constipation,
• diarrhea,
• food allergies,
• kidney stones,
• poor absorption of nutrients, and
• even toxicity.

Not only that, but symptoms of GERD can mimic those of heart attack. So dosing yourself with antacids without knowing the true cause of your problem can be very dangerous.

Proton pump inhibitors (such as Nexium and Prevacid) and H2 receptor antagonists (such as Tagament, Pepcid, and Zantac) are often prescribed, and can treat the immediate symptoms.

However, around 40% of people don’t respond to proton pump inhibitors. This might be on account of dosing errors, inaccurate diagnosis, failure to take medications, or genotype alterations in the ability to metabolize certain pharmaceuticals.

And even the most effective reflux medications have dangerous side effects, including:

• increased risk of infection,
• diarrhea,
• vitamin B12 and iron deficiency, and
• a greater risk of fractures.

This is particularly true with long-term use.

So ultimately, it’s better to avoid the problem in the first place if you can.

Summary

We still have a lot to learn about reflux and GERD. But for now, here are a few recommendations.  And if you need more help with your nutrition or fitness try our Free Fitness Consultation.

• Eat slowly, until you’re just satisfied rather than stuffed.

• Chew your food well.

• Get lots of whole plant foods; eat at least five servings of fresh vegetables a day

• Reduce processed foods.

• Don’t lie down after eating.

• Avoid carbonated beverages.

• Maintain a healthy weight.

• Notice what foods act as triggers.

• Don’t smoke.

• Cut your alcohol — 1-2 drinks a day, max.

• Medicate wisely and carefully. Talk to your doctor or pharmacist about any medications or supplements you’re taking. Some may worsen reflux, while GERD-specific remedies can have side effects.

References

Bhatia SJ, et al. Epidemiology and symptom profile of gastroesophageal reflux in the Indian population: report of the Indian Society of Gastroenterology Task Force. Indian J Gastroenterol 2011;30:118-127.

Dore MP, et al. Diet, lifestyle and gender in gastro-esophageal reflux disease. Dig Dis Sci 2008;53:2027-2032.

Armstrong D, et al. Canadian Consensus Conference on the management of gastroesophageal reflux disease in adults – update 2004. Can J Gastroenterol 2005;19:15-35.

Austin GL, et al. A very low-carbohydrate diet improves gastroesophageal reflux and its symptoms. Dig Dis Sci 2006;51:1307-1312.

Nachman F, et al. Gastroesophageal reflux symptoms in patients with celiac disease and the effects of a gluten-free diet. Clin Gastroenterol Hepatol 2011;9:214-219.

Thomas FB, et al. Inhibitory effect of coffee on lower esophageal sphincter pressure. Gastroenterology 1980;79:1262-1266.

Holloway RH, et al. Gastric distension: a mechanism for postprandial gastroesophageal reflux. Gastroenterology 1985;89:779-784.

Niu CY, et al. Incidence of gastroesophageal reflux disease in Uygur and Han Chinese adults in Urumqi. World J Gastroenterol 2012;18:7333-7340.

El-Serag HB, et al. Dietary intake and the risk of gastro-oesophageal reflux disease: a cross sectional study in volunteers. Gut 2005;54:11-17.

Festi D, at al. Body weight, lifestyle, dietary habits and gastroesophageal reflux disease. World Gastroenterol 2009;15:1690-1701.

Burns DL & Shah NL. 100 questions & answers. GERD. 2007. Jones and Bartlett Publishers.

Yuksel ES & Vaezi MF. Extraesophageal manifestations of gastroesophageal reflux disease: cough, asthma, laryngitis, chest pain. Swiss Med Wkly 2012;142:w13544.

Yuksel ES & Vaezi MF. New developments in extraesophageal reflux disease. Gastroenterol Hepatol (NY) 2012;8:590-599.

Feinle-Bisset C & Azpiroz F. Dietary lipids and functional gastrointestinal disorders. Am J Gastroenterol 2013;108:737-747.

Bredenoord AJ, et al. Gastro-oesophageal reflux disease. Lancet 2013;381:1933-1942.
Wu P, et al. Dietary intake and risk for reflux esophagitis: a case-control study. Gastroenterol Res Pract 2013;2013:691026.

Lukic M, et al. The role of the nutrition in the pathogenesis of gastroesophageal reflux disease. Barrett’s oesophagus and oesophageal adenocarcinoma. Coll Antropol 2010;34:905-909.

U.S. Pharmaceutical Sales – 2012. Drugs.com

Milind R & Attwood SE. Natural history of Barrett’s esophagus. World J Gastroenterol 2012;18:3483-3491.

Grassi M, et al. Changes, functional disorders, and diseases in the gastrointestinal tract of the elderly. Nutr Hosp 2011;26:659-668.

Sakae TM, et al. Exacerbations of COPD and symptoms of gastroesophageal reflux: a systematic review and meta-analysis. J Bras Pneumol 2013;39:259-271.

Veldhuyzen van Zanten S, et al. Patient satisfaction with medication for gastroesophageal reflux disease: A systematic review. Can J Gastroenterol 2012;26:196-204.

Picos A, et al. Dental erosion in patients with gastroesophageal reflux disease. Adv Clin Exp Med 2013;22:303-307.

Liu XL & Wong KKY. Gastroesophageal reflux disease in children. Hong Kong Med J 2012;18:421-428.

Hegar B & Vandenplas Y. Gastroesophageal reflux: natural evolution, diagnostic approach and treatment. The Turkish Journal of Pediatrics 2013;55:1-7.

Moraes-Filho JP. Refractory gastroesophageal reflux disease. Arq Gastroenterol 2012;49:296-301.

Kim JY, et al. Association of sleep dysfunction and emotional status with gastroesophageal reflux disease in Korea. J Neurogastroenterol Motil 2013;19:344-354.

Kulkarno GV, et al. Gastroesophageal reflux disease. Gastroenterology Research and Practice 2013;760750.

Kwiatek MA, et al. An alginate-antacid formulation (Gaviscon Double Action Liquid) can eliminate or displace the postprandial ‘acid picket’ in symptomatic GERD patients. Aliment Pharmacol Ther 2011;34:59-66.

Medscape Education. The Global GERD Epidemic: Definitions, Demographics, and the Clinical Implications of Changing Population Trends.

So far this year we have had an unusually cold and snowy winter in Indianapolis.   This prompted Tomo to give you some tips and tricks to help keep your muscles in good condition during this extreme weather.

Overall, cold weather is not the best for optimal muscular health. To avoid muscular tightness and dysfunction you want to avoid exposing yourself to extreme cold weather.

Shivering and shrugging are common reactions the body does to keep warm during cold weather.  Your muscles have an elastic property and they will react to temperature change.  If you are out in the cold weather and you are not dressed properly your muscles are less elastic and this can cause extreme muscle tightness.  Then, if you start to shiver and shrug your shoulders in an effort to keep warm, you may be causing muscle dysfunction/tightness.

So here are some super simple tips you can follow:

1. Wear a Scarf

A scarf amazingly keeps you warm especially around your neck and shoulders.

    

Men can wear a scarfs, too! 🙂

2. Drink plenty of water

We recommend water intake of half your body weight in ounces (if you weigh 150lb, you need to drink at least 75 ounces).  Keep in mind, if you workout you will need more water!  Sometimes it is hard to drink water when it is cold, but dehydration causes muscular tightness.  Make sure you stay hydrated, this is super important!

 

3. Take a bath

Bathing will warm you up and help you relax!  If it is available, put some Epsom salt in the bath.  Magnesium in the Epsom salt makes your muscles loosen up. Buy the big bag of Epsom salts add some lavender oil and you are set!

       

  4. Set the right temperature in your room when you sleep

Sleeping in the fetal position makes certain muscles tight (Ex. chest, biceps, abs, hip flexors, and hamstrings).  Sometimes you and your spouse disagree with the right temperature, but if you feel cold, make sure you wear extra clothes to be comfortable and warm.

Don’t sleep in this position!  Sleep on your back is optimal.  Otherwise you need to have proper support for sleep on your side.  This is one of the biggest underlying reasons people have pain.  If you have any questions about how to support yourself properly just give us a call!

 It looks like we are in for a long and cold winter here in Indianapolis so, make sure you try a few of these tips to keep you working towards your 2014 Goals.  If you are struggling to keep on track with you fitness, wellness, or pain management then try our Free Consultation.  We sit down discuss your personal goals and help you formulate a plan for success.

We make sure we are a good fit for you before you start our program.  This program is a complete system that will not only help you have more energy and lose weight, it will help with stress management, nutrition, accountability, and pain management!

Checkout why we are different!  Hope you enjoyed this post!  Have a great day today!

After 12 years of missing being in Japan for the biggest holiday, New Year’s Day, I was able to spend the quality of time with my family this year. Like American holidays, we get together with extended family and eat certain foods! Yes, we eat a lot, too! But there are reasons that we eat particular foods for the New Year. The beginning of year is very important to set goals and wish for well-being and happiness of our lives. I would like to introduce some of our culture and wish you all a wonderful 2014.

January 1^st in the morning we started with O-Toso (We add “O” to be polite). Toso is drunk to flush away the previous year’s maladies and to aspire to lead a long life. For generations it has been said that “if one person drinks this his family will not fall ill; if the whole family does no-one in the village will fall ill”, and has been a staple part of New Year’s O-Sechi (traditional Japanese New Year foods)

Toso is written using two Japanese characters: To- representing evil spirits and So- meaning to defeat.

Toso is made by combining several medicinal herbs to form tososan, a spicy mixture, which is then soaked in sake.

Three sizes of cup, called sakazuki (see picture), are used starting with the smallest, and passed round with each family member or guest taking a sip. Drinking rituals differ by region, but in formal situations would proceed from youngest to eldest. This tradition originated in China whereby the young effectively test the drink for toxins.  However, in Japan, around 100 years ago customs changed and the head of the household usually takes the first drink (so my Dad took a first sip).

After O-Toso, we drink “Fukucha” (White bowl) – Hot water with musubi-kombu (Tied kelp) and pickled plum. (See pictures). Kelp, “Kombu or Kobu” reminds you “Yorokobu”, Joy in English and by tying kelp, it means tying happiness among family and friends. Then we have O-Zoni (Red bowl), a kind of soup (White miso, soybean paste, soup in my hometown Osaka) with rice cakes (mochi) and vegetables. Mochi has been considered a sacred food since ancient time because rice cultivation has always been indispensable for the Japanese. It’s the origin for Japanese people eat mochi during New Year.

 

 

 

 

Then we eat O-sechi, the traditional Japanese New Year foods. The tradition started in the Heian Period, (794-1185). O-sechi are easily recognizable by their special boxes called Jubako, which resemble Bento (Lunch) boxes. Like Bento boxes, Jubako are often kept stacked before and after use (See pictures). The horse is drawn on the top of the box because 2014 is the year of horse in 12 Zodiac Animal Calendar.

 

 

 

 

 

 

 

 

Japanese culture encompasses over a thousand years of tradition and ritual, and food is no exception. Ingredients, preparations and even colors each have their own story, symbolism and seasonal importance. New Year’s has its own meal, full of dishes that are made specifically to be eaten the first day of the year.
Some examples are:

• Kamaboko- broiled fish cake. Traditionally, slices of red and white kamaboko are alternated in rows or arranged in a pattern. The color and shape are reminiscent of Japan, rising sun, and have a celebratory, festive meaning.
• Kazunoko- herring roe. Kazu means “number” and ko means “child”. It symbolizes a wish to be gifted with numerous children in the New Year.
• Kuromame- black soy beans. Mame also means “health” symbolizing a wish for health in the New Year.
• Ebi- prawns. It symbolizes a wish for a long-life, suggesting long beard and bent waist.
• Kuri-Kinton- Sweetened and mashed sweet potatoes mixed with mashed chestnuts. The golden color of the dish represents a wish for prosperity and financial success.
• Ko-Haku-Namusu- Pickled carrots, daikon and radishes, put together to display red and white colors and symbolize happiness and a reminder to remember your roots
• Whole salmon or fish- Serving the fish whole is for endurance and returning to your place of origin.

There were total 42 different dishes in the 3 boxes. As you can imagine I was full after eating a little bit of everything. That’s what we eat during our holiday! To be honest, O-Sechi is not my favorite food but we do eat every year because each dish or ingredient has meanings and we wish for it for our family.  Just like American culture, holidays are for a family gathering with good foods, good laughs and happiness!

I know some of you had a concern about what to eat during the holidays but I hope you had a great holiday season with your family or loved one (with healthy foods!) and get ready for better, happier and healthier 2014.

 

The Holidays can often be tough for workouts and nutrition.  If you are like most of the people I know, I bet you had a few too many treats during the holidays and may be planning to treat yourself again on New Years.  This is also a time where many people do not want to leave their home or go outside.  For these reason I would like to provide you with a quick and easy 20 minute workout.  This workout will ramp up your metabolic rate in order to help burn off all of the extra calories you have taken in.  That’s not even the best part.  This is a workout that you can do anywhere.  Whether you are in at home in your living room, at a hotel, or stuck at an airport you can do this workout.

 

The Workout

First take a few minutes to warm up.  Do a few stretches and some lunges, push-ups, or any other simple exercises to get your blood flowing.  In this workout you will have 4 exercises that you will do for 30 seconds each with a 30 second active rest in between.  The rotation of these exercises will be completed 4 times.  The workout can be seen below.

Burpees-30 seconds

March in Place (active rest)-30 seconds

Mt. Climber- 30 seconds

March in Place (active rest)-30 seconds

Drop Squat- 30 seconds

March in Place (active rest)-30 seconds

Spiderman Push-up- 30 seconds

March in Place (active rest)-30 seconds

Repeat 4 times

Explanation of Exercises

Burpee

Step 1) Squat down

Step 2) Place your hands on the floor

Step 3) Kick your feet back so that you are in push-up position (Keep your core tight)

Step 4) Jump your feet back up by your hands

Step 5) Stand Up

 

Mt. Climber

Step 1) Start in push-up position

Step 2) Bring one knee up to your chest without touching the floor

Step 3) Place that foot back on the floor in push-up position

Step 4) Repeat with other foot

(Make sure to keep your back flat and your core tight)

        

Drop Squat

Step 1) Start standing tall with your feet together

Step 2) Hop out to the sides with both feet

Step3) As your feet land drop down into a squat

Step 4) Once your are at the bottom of the squat explode up and jump returning to the starting position

  

 

Spiderman Push-up

Step 1) Start in push-up position

Step 2) Bring the knee of one foot up the elbow of that same side.

Step 3) As you do step 3 lower yourself into a push-up

Step 4) Raise up from the push-up and replace your foot back to the starting position

Step 5) Repeat with the other leg

 

This workout should get your heart rate up, increasing your total caloric expenditures.  I hope you all enjoy it.  Have a safe and Happy New Year!