All about DOMS

I've been writing a once a week post on a health topic that is often misunderstood or is currently popular and being discussed often online and in the media. Thus far I've written about sodium, calories, trans fat, the macronutrient fat, ghrelin and leptin, and stretching.


This week I'll be focusing on DOMS, (delayed onset muscle soreness) or the pain we all often experience after an intense or new workout.


The muscle soreness most often occurs when people are starting a new exercise program, or significantly alter their current regimen. Most of the pain is felt after you've rested for a significant period of time after your exercise, such as when you wake up the next morning. Or about 12-48 hours after you've actually exercised. 


The soreness occurs because when you exercise you create tiny microscopic tears in the muscles you are working. After you workout, your body has to work to repair these tears so that you can build muscle and shed fat. Although these tears may cause soreness, they are actually a sign of positive changes in your body. That sore feeling means your body is adapting to the changes brought on by exercise and becoming stronger However, no one likes being tight and stiff so there are ways to minimize the amount of soreness you feel after a workout.


Warming up and cooling down before and after you exercise can help to both warm up your body and later stretch out your muscles to prevent injury, but also prevent soreness. Easing into your workout routine is also important. If you are just starting out, do not immediately try and do something that your body is not equipped to do. Leveling up in your workouts takes time, and that time will allow your body to adapt without unnecessary muscle soreness. 


If you do experience DOMS, which most people will at some point or another, there is no reason to be worried so long as you can tell that it is DOMS and not an injury. Feeling sore feels very different then feeling injured. You may feel tight and stiff in your movement throughout the day, but if you are experiencing any shooting or sharp pains it is important that you treat that as an injury. 


Treating DOMS is relatively simple. Mostly it just takes some time for your muscles to repair so that you can get back to your full routine. Cardio while sore is a good idea because it does not put too much resistance on your body, but also loosens up the muscles and gets your body moving. Strength training an already sore area is bad for the body and can lead to overtraining because the muscles never have ample time to repair. 


The most important thing to know about DOMS is that it is a temporary, dull pain that means your body is getting stronger. If at any point you experience something more severe, you should treat it as an injury and be much more careful with your exercise routine.

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The Benefits of Having a To-Do List

I am a big fan of keeping a to-do list. It is a great way to stay on track on a daily basis without being too crazy or fumbling around trying to remember everything that you have left to finish by the end of the day. For some people, creating a to-do list is the last thing they would want to carry around with them. But I'm going to provide a few easy ways to make your list less stressful, and more of a motivator then a constant reminder of your busy schedule.

1. Reduce your stress. Actually writing down a list of the things you need to accomplish can make the tasks seem less daunting then if you are just allowing them to float around in your mind all day. Having an organized list of what you need to do can help you relax and not stress out about it because you know you're less likely to forget everything that needs to be done.
2. Prioritize. A list allows you to organize and reorganize based on what needs to be done first or what can be put off a little bit if things become too hectic throughout the day. Keeping your most important tasks at the top of the list, or written in a more bright color can help you focus on what is essential to your day before getting to the less important tasks. 
3. Write down small things. This is something that I always do on my lists. I make sure to write down little things that I would do without thinking about but then I can still have them on my list. Things such as painting my nails, cutting up my veggies, or reading a chapter in my book are all often found on my to-do list. These help to fill out all the larger tasks and give me a good sense of accomplishment when I see that I can cross them off.
4. Physically cross it off. Speaking of crossing things off your list, being able to physically draw a line through an item is good for you mentally. I know that when I've finished an item on my list, I feel really great when I get to go and cross it off. It gives me a sense of accomplishment. Whereas if you are just slogging away at your day-to-day tasks, you may forget how much work you actually do in your day. Having a physical representation of that work is a good way to reflect and feel good about yourself.

Do you keep a to-do list?

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Running Pains and How to Deal with Them

I've recently started to really focus on my running again for the first time in awhile. Along with the healthy aspects of running such as increased endurance, and being able to clear your mind also comes some risk of injury. Running injuries seem to be very common when I talk to other people there is always some minor ache or pain that could be attributed to running. Here are a few of the most common running injuries, prevention tips, and how to deal with them.

1. Shin splints. The number one problem I've had when running is shin splints. Once you've had them once, it is very easy to get them again so taking every precaution is important. They can be caused by increasing your workout intensity too quickly, taking a slow step up to your mileage is a good idea to prevent shin splints and most other injuries. Proper footwear and watching how you land on your feet is a good prevention tactic. Try to land on the ball of your foot and not your heal or too far forward on your toes. Do not land too hard and stay there, you should have a light, springy step. If you do get shin splints, try taking it easy on running for a bit and switch to something a bit more low-impact like cycling. Shin splints can take a week or more to heal depending on severity.
2. Cramps. Stomach pain can really be terrible while out for a run. A lot of stomach pain can come from not breathing properly. Making sure to take full exhalations and inhalations can help with small cramping. Also watching what you eat before going out is an easy fix. Do not eat too close to your run, and when you do have your pre-workout snack, make sure it is a bit higher in carbohydrates so your body gets the fast energy boost it needs. If you do get cramps while out running, make sure your breathing is on point, sip water if possible, and keep your pace steady. Cramps normally pass after a few minutes, but stopping and starting again may just cause them to restart as well.
3. Headache. A dull throbbing pain is the last thing you want when you go out for a run. Making sure you've had enough water before you go out is key to keeping headaches at bay while out for a jog. And if you are worried about water intake, make sure you have a way to carry some on you while running so that you can take small sips from time to time. If your head really does start to pound, I'd recommend slowing down to a walk for a few minutes, sipping water and deep breathing to see if it will pass.
4. Twisted ankle. A sprain can be caused by many different factors. The common ones are taking an odd step while running, and improper shoe support/fit. Making sure you have a solid pair of running shoes is really important, having a shoe not conform to our foot in the right way can be what causes you to take a misstep and roll your ankle. Focusing on straight and short strides can help prevent a rolled ankle. Treating it with ice, heat, and elevation are your best options. Taking a few days off is also a good idea, this is not a small injury you should try to push through.

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Fast and Healthy At-Home Breakfast Ideas

If you're like me and you often have to rush out the door in the morning, making a balanced and healthy breakfast can be a pain. I know the importance of eating a good breakfast, yet I still occasionally have trouble coming up with quick ideas to make breakfast as simple and quick as possible in the morning. Here are a few ideas to throw together a quick, filling breakfast that will keep you satisfied until your next meal.

1. Kashi Golean and a banana. A cup of Kashi Golean and a banana will give you a significant amount of fiber, keeping you fuller for longer. And it only comes out to about 250 calories for the meal.
2. Oatmeal with a almond butter. Oatmeal is a great flat belly food! And a tablespoon of almond butter gives it a little protein boost, all for around 250 calories.
3. Fresh fruit with string cheese. Try some cantaloupe or an apple with a string cheese stick for a ultra-fast and satisfying breakfast. All for around 200 calories depending on the fruit.
4. Egg sandwich. Use an egg or egg white and cook it in a pan, toast a piece of bread and put the egg on it. Top with a small amount of cheese, spinach or other greens for a warm breakfast. All for about 200 calories.
5. Larabar or Luna Bar. The ultimate in a quick breakfast. These are good to keep on hand for those days when you literally have no time. But not something I'd recommend eating as your regular breakfast. Depending on the bar, it will be about 200-250 calories.
6. Greek yogurt with granola and a side of fruit. A serving of greek yogurt packs a lot more protein then regular, topping with a small amount of granola and fruit can be a sweet but relatively low sugar breakfast. For about 200-250 calories.
7. English muffin with nut butter. I prefer to use almond butter, but I can't force it on everyone! So any nut butter makes for a satisfying topper. Make sure to choose a whole wheat english muffin. This will run at about 230 calories or so.
8. Cottage cheese and a bagel thin. A serving of low fat cottage cheese is half a cup and combined with half a bagel or the new "bagel thins" and some cream cheese is about 300 calories.
9. Peanut butter and banana sandwich. Using two slices of bread, a serving of crunchy peanut butter, and sliced banana can be a simple and delicious sandwich with a good combination of healthy fats, protein, and carbohydrates. This will probably end up around 350-400 calories.
10. Smoothie. This one can depend on what you have available around the house. I tend to use some crushed ice, almond milk, frozen mixed berries, half a banana, and some spinach. Kale also works really well blended into smoothies. My smoothie runs about 150-200 calories, but this will vary if you add other ingredients or protein powder.

What are your go-to easy breakfast ideas?

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My Go-To Running Playlist

I know that I cannot imagine going out for a run without some great music to help power me through. I'm pretty particular about what I'll listen to though, and as a result I've spent a lot of time compiling music into different playlists so that I won't get bored and won't find myself fumbling for my Ipod trying to skip the song. Here are a few of my essential songs to add to your own running playlist.

I'm just going to use Youtube videos to showcase the songs, but they can all be found on Itunes or any other music site.

The Beatles - Run for Your Life

A classic to start out on.

Cults - AbductedThis is a song I just recently got into, and I have it on repeat on my playlist.


T. Rex - Bang a Gong (Get it on)Some light pop music to increase the pace

Weezer - In the GarageAny Weezer song is really great, but lately I've been blasting this one in my headphones.


Best Coast - BoyfriendNow that the weather is nice I listen to so much sunshine pop music, and Best Coast is the definition of that.


Bruce Springsteen - Born to Run Sort of a standard choice, but it doesn't get any better then the Boss.


Wavves - King of the BeachMore summer pop music.


Dinosaur Jr. - Blowing ItSurprisingly a great band to exercise while listening to, I never would have thought it.


Blink 182 - First DateI am a sucker for some Blink 182, and whenever it comes up I cannot change it.


Ted Leo and the Pharmacists - Bottled Up in CorkA lot of Ted Leo songs could make this playlist as well, this is my favorite off his most recent album.
What are your favorite running songs?

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Simple Circuits for Your Living Room

Some days it can seem impossible to fit exercise into your busy schedule. Going to they gym or committing to a full workout can seem overwhelming and unattainable. I definitely know the feeling, and this is why I keep a few simple moves in my fitness arsenal that I can combine into circuits which I can repeat as many times as I can fit into my schedule on those especially busy days. Take two strength moves at a time and do twenty reps of each before taking one cardio move and doing it for one minute. Repeat the circuit once more before choosing a new combination of moves. Below I'll detail the moves.

Strength:

1. Pushups. A simple enough move, and go to the knees if you cannot handle the full military-style pushup.
2. Squat into a shoulder press. Bring your weights to ninety degrees, keep them there as you squat down and then as you come up press them straight above your head.
3. Triceps extension with a sumo squat. Spread your legs farther apart then in a regular squat, feet pointed toward opposite walls. Bring your weights above your head with elbows tucked by your ears. As you lower into a squat lower the weights down your back, and come up with the weights as you come out of your squat. 
4. Chest press with pelvic thrust. Lie on your mat and extend your arms to either side with weights. Place your feet in front of you under your knees, as you bring the weights together in front of your chest press your pelvis up off the floor toward the ceiling.
5. Supermans. These can be done with or without weight depending on your fitness level. Laying on your stomach extend your arms out straight in front of you and rest them on the ground. At the same time bring both your arms and knees and legs off the ground, hold for a beat, rest and repeat.
6. Pike crunch. Lay on your back with arms above your head and legs flat on the floor. Crunch your body together with legs and arms extended.
7. Bicycle crunch. Bring your knees off the floor while on your mat, alternate bringing your armpit to your opposite knee.
8. Alternating lunges. These can also be done with or without weights. Start standing and bring your right leg forward and bend to ninety degrees, push off the leg and alternate.

Here are a few demo images of some of the strength moves:

Triceps extension with sumo squat.

Squat into a shoulder press.

Superman without weights.

Cardio:

1. Jumping jacks. Pretty self explanatory, vary the pace to increase intensity.
2. Butt kicks. Jogging in place while lifting your legs more fully so that your heels touch your butt.
3. High knees. These are the bane of my existence. So tough! But they're great for you. Start with feet planted and begin to jump your knees up toward your chest, alternating at a pretty quick pace.
4. Mountain climbers. Start in a plank pose on a mat, bring one knee to your chest and then alternate back and forth at a fast pace.
5. Jumping rope.  You do not need a jumprope to do this move. You can also just do it jumping and moving your arms as if you have one.
6. Jump squats. Instead of just doing standard squats, jump them! When you squat down as you are coming back up jump off of the ground and then land back in your squatted position. Do not land in a standing pose, it is bad for your knees.
7. Alternating punches. A little bit of an easier move as it focuses on the upper body. But if you add weights it can become very hard quickly. Vary your moves if you're familiar with things like jabs, crosses, uppercuts, hooks, or other moves. But basic punching can also get great cardio in.
8. Squat thrusts. Start in a plank pose, with your feet together. Jump your feet in toward your chest, and then jump them back into a plank position. Repeat quickly.

Here are another couple images of the cardio moves:

High knees.

Jump squats.

Squat thrusts.

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Detoxing Foods

In the spring, people clean their homes, their lives, and often want to clean up their health through eating cleanly or a detox. Most detox diets are unhealthy and unsustainable as part of a healthy lifestyle. However, there are certain foods that have been shown to have natural cleansing properties in the body. Incorporating these foods into a healthy diet can help you feel more energized and naturally rid your body of any excess toxins. 

1. Ginger. Ginger is great for a natural detox because it helps to cleanse the free radicals from your liver, removing the extra junk from your body. Seasoning some of your food with ginger or adding it to tea can be a great way to cleanse.
2. Green tea. Since tea is already so packed with health benefits, it is not surprising that it is great for a natural detoxification of the body. The antioxidants in the tea are beneficial, as are the catechins found in the tea. Catechins increase the function of your liver and produce a natural enzyme that helps with detoxification of the body. Sipping on some green tea (with a little ginger!) throughout the day is a great way to help your body.
3. Fresh fruit. Fruit is high in fiber and very easy for the body to digest, making it a simple food that can help rid your body of toxins. It also has a high water content, so eating some fruit can help wash out excess sodium in addition to being a sweet treat!
4. Leafy greens. Everyone already knows that dark leafy greens are healthy, but they also can help detox the body naturally. Eating foods like kale, spinach, alfalfa, and chard will increase the levels of chlorophyl in your digestive tract, which can help rid your body of the toxins we receive from our environment. 
5. Citrus. Foods such as lemons, oranges, and grapefruit help to naturally cleanse the body because they increase the function of the liver. They also help to produce the same detoxification enzyme that green tea produces. Adding lemon to your water or incorporating fresh citrus fruit into your diet will help your body feel cleaner and healthier.
6. Broccoli. All vegetables are good for a healthy diet, but broccoli in particular has been shown to stimulate detoxficiation in the digestive tract. Steaming some broccoli as a side to your meal or adding it on top of a salad is a great way to incorporate this healthy cruciferous vegetable into your diet.

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