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Jun 26

Beans & Blood Pressure

beans In the American Journal for Hypertension, researchers examined eight trials on 554 people with or without high blood pressure. This group was told to eat either a cup of beans a day or other foods with the same amount of calories for 10 weeks. The results of these trials showed that the systolic blood pressure, the first number, was roughly two points lower in the people who were consistently eating beans. Nutritious and versatile, beans are chock-full of soluble fiber, magnesium, and potassium, all excellent ingredients for lowering blood pressure and improving overall heart health so start adding beans to your favorite salads, soups, or wraps!

Jun 25

Minnetonka Construction Update

Starting the week of June 23rd the westbound I-394 ramp to Ridgedale Drive and portions of Ridgedale Drive north of I-394 will be temporary closed. These temporary closures will occur during non-rush hours, between 9 a.m. and 3 p.m. To get around the closures and to our Minnetonka location, exit at Plymouth Road heading north and turn onto Wayzata Blvd heading east. If you have any questions on how to bypass this construction, please call us at 952.835.4512!

Jun 05

Deep Core / Abdominal Exercise

The Transverse Abdominus is the most important abdominal muscle for lower back health and stability. Here 's a great way to start training it:

Deep Core

Video: Deep Core / Abdominal Exercise - Transverse Abdominus


May 30

Fuel For Cyclists

Biking Snacks A quick biking route can easily turn into an endurance adventure so it is important to have some snacks packed for fuel and muscle recovery. An ideal snack should have a combination of components and because your snack packing space is limited, it can be difficult to pack efficiently. There are FIVE main components or ingredients you should consider in your snack including: Carbohydrates your energy source, depending on type of carbohydrate it may be quick energy or slow release energy that is better for endurance sports such as a long bike ride. Simple sugars your quick release carbohydrate energy that gives a rapid energy boost, these alone will not sustain you for an endurance activity. Sodium this electrolyte is used for muscle function and many other biological mechanisms. It is just ONE of the multiple electrolytes lost in sweat, others include potassium and chloride. These three plus two other ingredients each offer something valuable that your body needs to keep performing at its best during long rides or events. Schedule a nutrition consult to learn about ALL five ingredients for most efficient fueling and how you can enhance your pre, during and post workout snacks! You may also like-Proper Hydration And Nutrition For Long Bike Rides  

May 26

Health Benefits of Biking

Health Benefits of Biking ? 'Whether you 're recovering from an injury, looking for a cross-training option or hoping to preserve your knees to run the New York Marathon when you are 85, cycling gets your legs moving and your heart pumping without pounding your joints. -Andy Clarke, the President of the League of American Bicyclists.

Other health benefits of biking include:
  • May reduce heart disease risk British Medical Association found that regular cycling (at least 20 miles per week) significantly lowers likeliness to develop heart disease and enhances cardiovascular function by 3 7 percent.
  • Weight loss and/or weight maintenance cycling builds lean muscle tissue which in turn increases your body 's fat burning abilities and short sprints also boost your metabolism. Even biking at a relaxed pace (<10 mph) burns more calories than an easy walk 281 calories versus 176 calories per hour. Incorporate off road riding in your route and you up that calorie burn to as much as 600+ calories in one hour!
  • Lower breast cancer risk American Journal of Epidemiology found that women who walked or biked more than 30 minutes to work had a 34% reduced risk of breast cancer.
  • Improve mood and reduce stress New Economics Foundation released a conclusion that bike commuters reported lower stress levels than their coworkers who drove cars or used mass transit.
  • Prevent illness University of North Carolina researched people who biked 30 minutes, five days a week and found that the bikers take about half as many sick days as those who do not go for a quick, daily ride. The bikers in the study also experienced significantly fewer chronic health complaints.

May 22

Core Stability for Low Back

Need an effective way of getting better core stability for low back health? Here is a simple exercise to do daily to address this:

90-90 Holds

Goal: Increase deep abdominal activation for enhanced trunk stability Start: Lying on back with hips and knees bent to 90 degrees and arms pointed to ceiling Action: Engage abdominal musculature by tensing abdomen or lightly pressing low back into table. In controlled manner and keeping your legs in the same position, move knees up slightly towards the ceiling while maintaining core activation (no arching of low back).

90 90 holds DO NOT ARCH LOW BACK, KEEP IT FLAT ON SURFACE!


May 21

Anthocyanin

More reds, blues and purples please! A Nurses Health Study followed over 93,000 women between the ages of 25 and 42 to evaluate the relationship between anthocyanins and the risk of a heart attack. Anthocyanins are a type of flavonoid loaded with antioxidants. These water-soluble pigments are found naturally in deep colored fruits and vegetables including red onions, pomegranates and many berries. The study found that those who had the most anthocyanins from food, over 25 milligrams daily, had a 32% lower risk of heart disease than those who had the least intake (less than 2.5 milligrams). Most anthocyanins consumed were from blueberries and strawberries but some other great anthocyanin sources include red cabbage, raspberries, blackberries, and red grapes. What are your favorite anthocyanin sources? berries You may also like-A high anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women


May 20

Those Shoes You No Longer Want Are Needed!

Soles4Souls Attention anyone with a closet: Those shoes you no longer want are desperately needed to fight the human tragedy of global poverty. Viverant has recently launched a drive to collect shoes to help the poor and will be collecting used and new shoes through Labor Day at all of our office locations. All types of shoes are accepted: athletic, running, dress, sandals, pumps, heels, work boots, cleats, dance, flip flops, etc. just as long as they are new or gently worn. The shoes that Viverant collects will be delivered to Soles4Souls, an international anti-poverty organization that monetizes used shoes and clothing to create sustainable jobs and fund direct relief efforts, including distribution of new shoes and clothing. Founded in 2007, the organization has distributed more than 25 million shoes in well over 100 countries. Soles4Souls Soles4Souls which holds the highest rating from nonprofit watchdog Charity Navigator -- will convert every used pair of shoes collected from the community into a value-added social currency to achieve positive change, both humanitarian and economic. Most of the reusable shoes will be distributed to microenterprise programs that create jobs in Haiti and other poor nations. The resulting revenue will help fund the free distribution of new shoes in the U.S. and overseas. Among its relief programs, the organization has distributed over 50,000 new pairs of shoes to help Philippine victims of Typhoon Haiyan. The connection between poverty and shoes is well-documented. The World Bank estimates that approximately 400 million children worldwide more than the entire U.S. population live in pronounced poverty. Millions of these children will grow up never having had a pair of shoes, resulting in significant ramifications for their health and well-being. Lacking proper footwear, countless children will not be able or permitted to attend school. And tens of millions of these poverty-stricken, barefoot boys and girls will be infected with soil-transmitted parasitic diseases like hookworm, causing lasting suffering and lifelong debilitation. About Soles4Souls Soles4Souls, Inc. is a nonprofit social enterprise that advances the fight against global poverty by monetizing used shoes and clothing to create sustainable jobs and fund direct relief efforts around the world. The organization collects new and used shoes and clothes from individuals, schools, faith based institutions, civic organizations and corporate partners, then distributes those shoes and clothes both via direct donations to people in need and through qualified micro-enterprise programs designed to create jobs in poor and disadvantaged communities. Based in Nashville, Tennessee, Soles4Souls is committed to the highest standards of operating and governance, and holds a four-star rating with Charity Navigator. Please visit www.giveshoes.org for more information.

May 19

Rotator Cuff Strengthening

Want to strengthen your rotator cuff? Here is a great exercise to get you started. Remember to do low weight, high repetitions! 1. Stand tall with your shoulder blade tucked back and down. Raise your hand at a 45 degree angle to shoulder height with your thumb pointed up. The appropriate angle is to act like you?۪re about to hug someone. Rotator Cuff Up to 50 reps, go to fatigue. Use 1 pound weight, and go slowly, watching for upper trap activation.

May 14

Thoracic Extension with Foam Roller

Did you know a foam roller can help you gain more mobility through your mid back? Here is a great video to show you how to accomplish this.

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Video: Thoracic Extension with Foam Roller


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