Month: November 2019

ELDOA: A new way to stretch and contract your way to relief

Posted on by Sol
Image source: Sphinx Pilates Eldoa Toronto

Image source: Sphinx Pilates Eldoa Toronto

ELDOA: A new way to stretch and contract your way to relief

The Future of Fitness Explained: ELDOA

If you love to learn about new exercise and fitness trends, The Future of Fitness explains it to you in a way you can understand and separate the hype cycle from actual results.

Maybe you first heard about ELDOAs at a pilates or yoga studio. Maybe this method was recommended to you by a physiotherapist or osteopath. If you suffer from chronic back or joint pain, recurring injuries, or just poor posture, it’s possible that you’ve stumbled on ELDOAs as a way to relieve and re-adjust your spine. But is this just another trendy mat exercise or will it actually produce the results you need?

What is the ELDOA method?

ELDOA is an acronym — that’s why you will always see it capitalized. Designed by French osteopath and medical doctor Guy VOYER D.O., ELDOA stands for Etirements Longitudinaux avec Decoaptition Osteo-Articulaire (translation: longitudinal osteoarticular decoaptation stretches). Using myofascial tension and muscle contractions, ELDOAs can affect the tissue, ligaments, nervous tissues, and organs associated with a joint or spinal segment.

What do I need to do?

The ELDOA Method is a series of postural exercises. Each exercise is carefully designed to “create space”. Getting into the postures isn’t hard, but holding them feels challenging, and precision is essential. ELDOA postures are very specific compared to other techniques. Each posture is held for 1 minute of tension, followed by a release. During this minute, you continue to reach and stretch—using your legs and arms to find the force needed to push more length into the spine and add more space around the target joint.

Does it work?

Everyone can benefit from the effects of ELDOAs but each person is different. From stress relief to improved recovery time, ELDOAs have a number of benefits. Many people report benefits including normalizing bulging discs, increased flexibility, reduced back and joint pain, relief of neck and shoulder pain, and improved posture.

Should I try it?

While there are ELDOA videos on YouTube, ELDOAs and Myofascial Stretches are very specific and complex techniques. They require attention to form and correct progressions. If you are interested in adding ELDOAs to your workouts, find a certified instructor. There are a number of studios in Toronto who conduct ELDOA classes. I’m also a certified ELDOA instructor and have successfully used these postures with my clients.

More Information Please!

Try these links and get educated about the ELDOA method:

Matcha brings ritual and a myriad of health benefits. What’s not to like?

Posted on by Sol
Matcha tea with spoon and whisk / image source: Oregon Sports News

Matcha tea with spoon and whisk / image source: Oregon Sports News

Matcha brings ritual and a myriad of health benefits. What’s not to like?

If you’ve been to a coffee shop or tea emporium recently, you’ve probably seen matcha on the menu. You may have even heard that matcha has more caffeine than coffee — yet is still incredibly healthy. From weight loss to cancer prevention, matcha is being hailed as a secret weapon to wellness.

Matcha is different from regular green tea. Instead of steeping the tea leaves in hot water, they are ground into a powder so you are actually consuming the leaf itself. Unlike traditional green tea, matcha preparation involves covering the tea plants with shade cloths before they’re harvested. This improves the flavour and texture of the leaves. The shade also increases the amount of chlorophyll content in the leaves, which is what makes them bright green and full of nutrients. Leaves are steamed to stop fermentation, dried, and aged in cold storage.

Is there any scientific proof that matcha can do everything from lowering blood pressure to increasing metabolism? There have been a number of studies that demonstrate that matcha can reduce cell damage and prevent chronic disease. This is due to the concentrated amount of antioxidants. Catechins, an antioxidant in matcha, may help reduce blood pressure — and is considered especially effective if your upper number is 130 or higher.

And what about the claim that matcha produces the boost of caffeine without the jitters? Because you’re consuming whole leaves, you may get three times as much caffeine than a cup of steeped tea — about the amount in a cup of brewed coffee. Matcha releases caffeine slowly in your bloodstream so you’re less likely to experience a sudden rush of energy … or the inevitable crash.

But is matcha tasty? Some people actually don’t enjoy drinking matcha because they find it grassy-tasting, grainy, and bitter. They may also find the texture, which can be paste-like, difficult to swallow. Others aren’t bothered by the taste and enjoy matcha in teas, lattes, smoothies, and even in energy balls.

If you are a tea lover or interested in trying match for its benefits, start by having a beverage prepared for you. If you like the taste, you can invest in a matcha whisk, frother, or maker (a tube where you can shake and then drain the tea through a sieve). These pieces are essential for making matcha at home because you cannot just add the powder to hot water. Matcha needs to be prepared. And for many people, it’s worth the ritual and the health rewards.

More superfood content

Protein snacks to give your workout an extra boost — or just keep you going

Posted on by Sol
Healthy quinoa tuna bowl. Protein snacks are ideal for keeping up your energy / image source: wildamor.com

Protein snacks are ideal for keeping up your energy / image source: wildamor.com

Protein snacks to give your workout an extra boost — or just keep you going

We’ve talked about the power of protein and how it can help fuel your weight training workout.  Protein also helps decreases hunger, builds and maintains muscles, fortifies your bones, improves brain function, and aids your immune system.

But how much protein do you need a day? The amount depends on your lifestyle and your fitness goals. Current dietary guidelines suggest that adult men and women should consume between 10 and 35 percent of their total calories from protein. 

To fuel our workouts or just to combat against the 3 PM slump when we need an extra boost, we need protein to keep us thriving and on track. While grabbing a protein bar may feel like a good option, many of these products are just glorified candy bars and have misleading information on their wrappers. High in sugar or artificial sweeteners, high in calories, and even high in saturated fat, these on-the-go options are highly processed.

Instead of falling prey to one of these shiny bars, I recommend looking at whole food sources of protein that are portable and free from extra, unnecessary ingredients. Here are some easy high protein options:

  1. Mixed nuts. Can you imagine a list of high protein snacks without seeing mixed nuts on it? If you’re assembling this classic snack, focus on almonds and pistachios as they have a higher protein content than other options.
  2. Chia pudding. Chia seeds can be mixed with a beverage (usually almond milk) and refrigerated. The results are a filling, protein-rich pudding that fills you up and can provide you with up to 40% of your recommended daily fiber intake.
  3. Tuna. A small can of tuna fish contains 39 grams of protein. It also contains B vitamins and omega-3 fatty acids. Make sure the tuna is packed in water and not oil.
  4. Energy bites. There are so many recipes available online for these high protein, whole food treats. They are the perfect combination of protein, good carbs, healthy fats, and high in fiber.
  5. Jerky. If you avoid sodium- and sugar-filled varieties, the low-sodium or natural options are a great source of protein. There’s even vegan jerky that you can make.

From single servings of cottage cheese to greek yogurt, there are many alternatives to overly processed protein bars. Like most things, a little meal planning goes a long way — especially when it comes to healthy snacking.

Is it OK to exercise when you’ve got a cold? Well, yes — within reason​

Posted on by Sol
Exercising with a cold? bare feet sticking out from blankets/ Image source: pixabay.com

Exercising with a cold? / Image source: pixabay.com

Is it OK to exercise when you’ve got a cold? Well, yes — within reason

Last week’s newsletter listed one of the unexpected benefits of exercise as being able to fight off colds and flu. But what if you succumb to one of the many viruses that are going around? As the weather changes, it’s rare that any of us aren’t affected by seasonal colds and the flu. But should you continue your exercise routine when you find yourself coughing and sneezing?

Experts generally divide colds into two categories: those with symptoms above the neck (runny nose, nasal congestion, sore throat) and those with symptoms below the neck (cough, shortness of breath, chest congestions). If you have a cold that’s primarily located in your head, then you are safe to exercise. If you have any of the below-the-neck symptoms, you should put off exercising until you feel better. Additionally, you shouldn’t exercise if you have a fever, body aches, or fatigue.

There are few studies that say that a workout can actually help you heal. If you have a head cold, you may even feel better following your workout. Exercise opens up your blood vessels and lifts your mood. Many people also feel exercise alleviates congestion. If you are inclined, and your symptoms don’t interfere with your heart rate or your ability to control your breath, you can keep working out throughout your cold.

If you decide that you want to exercise, there are some routines that are better than others.

A workout where you’re breathing heavily, sweating, working hard, and feeling uncomfortable creates a stress response in the body. When we’re healthy, our bodies can easily adapt to that stress. Over time, this progressive adaptation is precisely what makes us stronger. But when we’re sick, this type of stress can be more than our immune systems can handle.

If you feel like sticking with your cardio routine, I recommend decreasing your intensity. Working out on a stationary bike, elliptical, or even running at a slower pace can still be beneficial. You can still strength train but gear your workout towards more comfortable, lighter weights. Stretching, yoga (but not yoga in a heated room), and pilates are also fine if you’re struggling through a cold.

And no matter what you do, make sure that you wipe down that equipment well to stop spreading your germs to your fellow gym-goers.

If you feel like you would be better off curling up with a book, Netflix, and a cup of soup or tea, then you may not want to push yourself. But a cold is not an excuse to give up on your routine and your goals. There’s nothing wrong with staying active as your body fights off a head cold. It can boost your mood and even help you heal. Still, this is a time when you need to listen to your body and not follow any rules that aren’t your own.