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Aug 22

3 Post-Race Recovery Tips

Athletes spend a lot of time planning and preparing for race day, but it 's important to have a short plan for after the big race, too. We 've put together a few tips to help you quickly recover post-race. Post Race Recovery

(Photo source: Running & Jogging)

Walk: Immediately after the race, keep moving. Don't sit down. For 20-30 minutes post-race walk around, stretch and keep your blood flowing. Stopping immediately after a long run might cause fainting or leg cramps, which can hurt your muscle tissue. A few hours later, in the afternoon or evening, it can also be beneficial to your body's blood flow to go for another short walk. Eat: Begin refueling shortly after you cross the finish line. Many organized races provide food and drink at the end. If nothing is available, pack a drink or light snack in the car. Grab water, sports drinks and/or a balanced snack that includes carbohydrates, protein, and some fat. This helps your body replenish essential elements lost during exercise and recover quicker from the strenuous activity. Rest: After a hard race, your body needs time to recover. (It 's during this recovery that it actually gets stronger.) If you head back out too soon, you increase your chance of injury. Your hard-earned fitness will not disappear with a few days of recovery time. If you feel the need to get active, try going for a short walk, stretching or going for a light swim, but stay away from a taxing workout. Have you competed in any races this summer? We 'd love to hear your post-race recovery tricks! Share them in the comments below.

Aug 20

Blueberry Breakfast Cookies

It is often said that breakfast is the most important meal of the day, but why? Eating breakfast revs up your metabolism and keeps it going for the rest of the day. It also can improve your mood and keep you from binging later in the day. Many people say they don 't have time to sit down and eat a healthy breakfast so here is an easy recipe that you can make ahead of time for a ? 'grab on the go breakfast! Blueberry Breakfast Cookies Blueberry Breakfast Cookies:
  • 2 Ripe Bananas
  • _ cup Blueberries
  • 4 oz Apple Sauce, Unsweetened
  • 1 _ cup Old Fashioned Oats
  • _ tsp Vanilla
Instructions:
  1. Preheat the oven to 350 F
  2. Combine all ingredients together
  3. Scoop out onto baking sheet
  4. Bake for 20-25 minutes or until light golden brown
What's your favorite ? 'grab & go breakfast?

Aug 07

5 Ways Post-Operative Physical Therapy Improves Recovery

Surgery is often just the beginning of a patient 's healing journey. For a full, effective recovery from surgeries like hip, knee, shoulder, hand, wrist neck, spine, ankle or foot, physical therapy, or PT, is often an essential next step. The main goal of post-operative PT is to help regain mobility, and it is typically broken down into separate phases that help a patient return to previous activity levels over time. Here are 5 ways PT helps patients fully heal:
  • Restores strength and flexibility
  • Alleviates pain without medication
  • Improves range of motion and circulation
  • Breaks up scar tissue
  • Boosts core strength and stamina
Post-Operative PT (Photo Source: UMMC Health) Viverant 's team of physical therapists specialize in post-op recovery, and we are available at several locations around the Minneapolis metro including: St. Louis Park, Lakeville, Vadnais Heights, Minnetonka and Relief Medical. Contact us at 877-609-0123 or info@viverant.com to learn how we can help you achieve your optimal physical potential.

Aug 05

13 Tips for Staying Hydrated this Summer

Minnesota summers are hot. Are you drinking enough water? Whether you 're spending the day at the beach or squeezing in a morning jog before work, it 's not always easy to stay hydrated. Summer Hydration Tips (Photo source: NutriWell Coaching) Katherine Tallmadge, M.A., R.D., is a registered dietitian and author of "Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations" (LifeLine Press, 2011). Originally published on LiveScience.com, Tallmadge offers these helpful tips for staying hydrated before, during and after physical activity. Hydrateon Tips By Katherine Tallmadge 1.) Drink enough water to prevent thirst. 2.) Monitor fluid loss by checking the color of your urine. It should be pale yellow and not dark yellow, too smelly or cloudy. 3.) For short-duration (less than 60 minutes), low-to-moderate-intensity activity, water is a good choice to drink before, during and after exercise. 4.) Any time you exercise in extreme heat or for more than one hour, supplement water with a sports drink that contains electrolytes and 6 percent to 8 percent carbohydrates. This prevents "hyponatremia" (low blood sodium), which dilutes your blood and could also lead to serious impairment and death. 5.) Begin exercise well-hydrated. Drink plenty of fluids the day before and within the hour before, during and after your exercise session. 6.) Avoid alcohol the day before or the day of a long exercise bout, and avoid exercising with a hangover. 7.) Consider all fluids, including tea, coffee, juices, milk and soups (though excluding alcohol, which is extremely dehydrating). The amount of caffeine in tea and coffee does not discount the fluid in them, even if they have a slight diuretic effect, according to the most recent report by the National Research Council's Food and Nutrition Board. 8.) Eat at least five cups of fruits and vegetables per day for optimum health, as they all contain various levels of water and the all-important nutrient potassium. 9.) During exercise, for those who experience high sodium losses, eat salty foods in a pre-exercise meal or add an appropriate amount of salt to sports drinks consumed during exercise. Orange juice is high in potassium. Dilute juices, such as V-8 or orange juice, 50/50 with water so that the drinks are 6 percent carbohydrate solutions (the same as sports drinks), which will empty from your stomach quicker than 100 percent juice (juices are naturally 12 percent solutions), allowing the electrolytes and water to quickly reach your heart and organs. 10.) Following strenuous exercise, you need more protein to build muscle, carbohydrates to refuel muscle, electrolytes to replenish what's lost in sweat, and fluids to help rehydrate the body. Low-fat chocolate milk is a perfect, natural replacement that fills those requirements. 13.) You can also replace fluid and sodium losses with watery foods that contain salt and potassium, such as soup and vegetable juices. 14.) For long hikes, when you'll need food, dried fruit and nut mixtures contain high amounts of potassium, sodium, protein, carbs and calories though continue to drink plenty of water. 15.) To determine your individualized need for fluid replacement: During heavy exercise, weigh yourself immediately before and after exercise. If you see an immediate loss of weight, you've lost valuable water. Drink 3 cups of fluid for every pound lost; use this figure to determine the amount of water (or sports drink) you'll need to drink before and during your next exercise session to prevent weight/water loss in the future. These tips were originally published on LiveScience's Expert Voices: Op-Ed & Insights and picked up by the Huffington Post. Do you have other tips for staying hydrated? We 'd love to hear your tips in the comments.

Jul 24

Daily Veggie Dose: Asparagus

It is easy to grab a snack that does not fulfill the nutrients we need daily. To help fix this, here are some ideas to incorporate vegetables as snacks into your diet, providing you with fiber, nutrients, and energy for the day!

Asparagus is an excellent source of vitamin B6, calcium, zinc and magnesium. It also functions as a diuretic which can help control diabetes and has a number of anti-inflammatory compounds, helpful for preventing heart diseases. This vegetable is also rich in dietary fiber which is great for digestion and a great additive with any summer grill recipe!

Learn more about asparagus and it 's nutritional benefits on the World 's Healthiest Foods website.

asparagus

Photo source: Oh My Veggies

Roasted Asparagus Recipe:

Total prep time: 17 minutes

Ingredients:

1 bunch of asparagus, rinsed and trimmed 3 tbsp olive oil 2 tbsp feta cheese crumbles 1 clove garlic, minced 1 tbsp sea salt _ tsp ground black pepper 1 tbsp lemon juice or two slices of lemon

Directions:

Preheat oven to 425 degrees. Spread one layer of asparagus out on a pan and brush with olive oil. Sprinkle feta cheese, garlic, salt, and pepper over the asparagus. Place pan into oven and bake for 10-12 minutes. Sprinkle lemon juice on top and enjoy!

(Recipe via www.allrecipes.com)

You can also include carrots, cucumbers, or asparagus onto homemade thin crust pizza, or throw some kale and spinach into a smoothie. Enjoy these snacks and make them your own. Be sure to follow the Viverant blog for more healthy snack and meal choices!


Jul 22

What is Bulletproof Coffee?

Bulletproof Coffee Photo source: Bite Size Wellness Developed after a trip to Tibet, this brew Bulletproof Coffee is simple and claims to boost brain power, increase mental clarity and hike up energy levels. The coffee is made from 3 ingredients: Butter of grass-fed cows ' milk, medium chain triglyceride oil and organic coffee beans.

Bulletproof Coffee Recipe

Ingredients:

2 tbs Unsalted grass-fed butter 1-2 tbs of MCT oil 2 cups of fresh brewed coffee with low-toxin beans

Steps:

1.) Make coffee: Brew your coffee as you normally do. 2.) Preheat blender: Boil extra water and pour it into a blender while your coffee brews to preheat the blender. 3.) Froth: Empty hot water from the now pre-heated blender and add the brewed coffee, butter, and MCT oil. Blend until there is a thick layer of foam on top like a latte. 4.) Add sweetness (optional): Add cinnamon, vanilla or even dark chocolate

Some of the hype around this new coffee focuses on the medium chain triglycerides (MCTs). Facts from the International Journal of Food Sciences and Nutrition and the Center for Science in the Public Interest state that medium chain triglycerides are digested more quickly than other fats and are less likely to get stored in fatty tissue. MCTs have even been shown to enhance fat burning and weight loss, but it is important to note that this is all still up for debate in other literature. In addition, the butter used in this brew provides butyric acid, which is a short-chain fatty acid with anti-inflammatory properties and more vitamins including A, D and K2.

Sounds pretty spectacular, right? While this drink is a combination of caffeine and fats, fats are only a portion of a balanced meal, and Bulletproof Coffee is certainly not a complete breakfast. With one mug packing in close to 450 calories over 100% of the recommended daily allowance of saturated fat and no protein or fiber, it can fill you up without providing essential nutrients that your body needs. According to Journal of Internal Medicine and the New York Obesity Research Center, MCTs may regulate cholesterol but too much saturated fat increases risk factors for heart related diseases.

It 's fair to say that while you may enjoy this morning cup of joe, keep in mind of its contents, and sip in moderation. Have you tried Bulletproof Coffee? Do you like it? We 'd love to hear your thoughts in the comments!


Jul 12

July is National Blueberry Month!

This plump, juicy and sweet fruit has many nutritional benefits.

Blueberry

Blueberries are rich in vitamins and minerals, low in calories and have one of the highest antioxidant concentrations in the entire plant kingdom! They can also help slow the aging process keeping you healthy and young, restore and protect brain cells for cognitive functions, and are high in fiber, which improves digestion!

Some additional health benefits of blueberries are:

  • Improves cardiovascular health
  • Improves insulin response
  • Aids in reducing belly fat
  • Fight off diseases inducing free radicals
  • Effective anti-depressant to stabilize mood swings
 

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


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