Author: K.V. Fischer

K.V. Fischer’s diverse experiences as an attorney, certified civil mediator, registered dietitian, teacher, speaker, and published author with more than 20 years’ experience in the corporate, government, and private sectors have fueled her desire to assist people live fuller, richer lives. Although she is extensively published in nonfiction, with one book and more than 100 articles (the majority of which were ghost-written), her passion has always been writing suspense thrillers. Search Beyond Lies is the first in the Search & Recovery International Series and her second suspense thriller. With 2 grown children, one a neurosurgeon and the other a radiation health physicist, she is fortunate to have go-to experts for some of her research. She lives in Colorado with her husband and their dog Brady; practices law in Colorado and Florida; and travels nationwide speaking and teaching.

Dark Chocolate & Love’s Heart Healthy Month

The month of February is not only the month for love, but it’s American Heart Month. With Valentine’s Day smack in the middle and thoughts of cards, flowers, and chocolate, it’s also a time to focus on steps we can take to ensure a healthy heart… and mind. Exercise, food choices, and modifying unhealthy habits are among the areas of our lives where we need to concentrate. With Valentine’s Day fast approaching, this article will address a particular food at the forefront of this day for sweethearts — dark chocolate.

Valentine’s Day, American Heart Month, Heart Health, Dark Chocolate, healthy lifestyle, February, love, candy, flowers, cards — February – The Month for Love

Food of the Gods

The botanical name for chocolate is Theobroma cacao, which means “food of the gods.” Not only is it delicious, but dark chocolate is good for your heart and mind when combined with a healthy lifestyle. Notice, it’s the dark chocolate not the milk chocolate that may benefit you. Let’s check out why… .

What Makes Dark Chocolate Special?

Valentine's Day, American Heart Month, Dark Chocolate, healthy lifestyle, phytochemicals, flavonoidsFebruary, love, candy, flowers, cards — Cocoa Beans – Rich in Phytochemicals

Dark chocolate comes from the cacao bean which is rich in a type of phytochemical called flavonoids. Although milk chocolate contains some, it does not contain enough to make a difference — the darker the better.

Potential Health Benefits

According to current research, when dark chocolate is incorporated into a healthy lifestyle, it

can enhance heart health,
improve blood pressure,
decrease the “bad” LDL cholesterol, and
cause an increase in blood flow to the brain.

There are also studies that point to another benefit — it may improve insulin sensitivity and blood sugar levels thereby reducing the risk of an ever growing problem — diabetes. Diabetes is a risk factor for heart disease with the risk even higher for women.

A NOTE OF CAUTION…

In order to enjoy the health benefits of dark chocolate, a healthy lifestyle is important. Here are few tips to keep in mind:

Balance your calorie consumption — according to the U.S. Department of Agriculture, a 100-gram serving of Hershey’s Special Dark Chocolate Bar has 531 calories whereas that much raw apple contains only 52 calories.
Avoid the dark chocolate that is higher in sugar and fat — in other words, avoid the chocolate coated bonbons that contain all the cream, marshmallow, and other unhealthy centers.
When you enjoy a little dark chocolate, eliminate another sweet from your diet, not another nutrient rich food.
If you have a choice between U.S. made dark chocolate or European, choose the European — they tend to be richer in the cocoa flavanols.

REMEMBER THE DARKER THE CHOCOLATE THE BETTER

What’s your favorite Valentine treat?

Loveland Remailing Program – Miss Loveland Valentine

Sources:

The Journal of the American Medical Association, July 6, 2005; vol 294: pp 97-104.

American Heart Association: “High Blood Pressure.”

American Heart Association: What’s So Super About Superfoods? http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Whats-so-super-about-superfoods_UCM_457937_Article.jsp#.WJN4tRCcHq0
Updated:Dec 12,2016

News release, American Heart Association. http://newsroom.heart.org/news/consuming-flavanol-rich-cocoa-237327 Consuming flavanol-rich cocoa may enhance brain function
August 13, 2012 Categories: Heart News

American Society of Hypertension Nineteenth Annual Scientific Meeting and Exposition, New York, May 18-22, 2004.

Taubert, D. The Journal of the American Medical Association, Aug. 27, 2003; vol 290: pp 1029-1030.

Grassi, D. American Journal of Clinical Nutrition, March 2005; vol 81: pp 611-614.

Taubert, D. The Journal of the American Medical Association, July 4, 2007; vol 298: pp 49-60.

Military Service Dogs: Silent Heroes

Military service dogs provide an important contribution to our armed forces and the protection of our country. They are our silent heroes. In my earlier article, As Veteran’s Day Approaches – A Look at Military Service Dogs, we reviewed their service historically and touched on one of their modern day duties – sentry. This article further explores the invaluable contributions of our military service dogs.

Messenger

Messenger dogs must travel in silence and use the terrain’s natural cover to go from one handler to another. Although loyalty is an important quality in all military working dogs, messenger dogs require more. When a dog works with two handlers, loyalty becomes an even more important quality.

Patrol/Scout

Dogs with patrol/scout duty must not only have the skills required for sentry dogs (warn, work in the dark, accompany a guard, and guarding), but in order to detect ambushes, snipers, and enemies within the area, they must work in silence. Only the brightest with a quiet demeanor can handle this duty.

Patrol/scout dogs can detect enemy presence long before humans become aware of them – up to 1,000 yards. This dog alerts to the enemy in the following ways:

It stiffens its body,
pricks its hears,
raises its hackles, and
holds its tail rigid.

The presence of these service dogs not only boosts morale, but significantly decreases the risks associated with ambush.

Mine

Mine detection dogs also referred to as the “M-Dog” locate booby traps, trip wires, nonmetallic and metallic mines.

Tunnel

This duty was a specialty required in Vietnam. The Vietnam Cong tunnel dwellers caused the death of many of our military. They were difficult to locate until tunnel dogs were trained to find and explore these tunnels.

Casualty

Just as search and rescue dogs are trained, so are casualty dogs to search for casualties and report those in obscure places. Time is of the essence in cases of hemorrhage or severe shock and every minute counts in a life or death situation.

Explosives Detection

Explosives detection dogs detect and alert to the chemical scent used in explosives. Their highly acute sense of smell makes them ideal for locating explosives regardless of how they are packaged. In our fight against the War on Terrorism, it is critical to locate explosives hidden in a vehicle, on an individual, or on the roadside and there is no other member more qualified to assist than this service dog.

Military service dogs serve our military, our veterans, and our country well. While these first two articles explore the duties they provide, the next will look at the preferred breeds for these duties. If you have had first hand experience with one of these amazing dogs, please share… .

Military Service Dog, Messenger, Sentry, Scout, Patrol, Explosive Detection, Casualty, Military Working Dogs — Military Service Dogs: Silent Heroes

GOD BLESS AMERICA!!

References:
Newton, Tom. “K-9 History: The Dogs of War!” Hahn’s 50th AP K-9.
http://www.uswardogs.org/war-dog-history/types-war-dogs/, US War Dog Association | National Headquarters, Types of War Dogs

Thanksgiving — Turkey Dressing Through the Generations

Thanksgiving is upon us and it’s time for a very special side dish — my mother’s turkey dressing! I only treat myself to this guilty pleasure at Thanksgiving (and of course for leftovers) for very obvious reasons. However, among the many blessings I have to be thankful for, this is one I’d like to share for all to enjoy.

Recipe

Modifications to the original recipe were made to reduce the saturated fat and salt content while retaining its delicious flavor. This has always been my favorite…

Ingredients:

1 package cubed seasoned breadcrumbs
1/2 loaf bread (whole wheat or bran bread – “stale”).
Thanksgiving Basket
1 container of chicken livers
1 cooked turkey liver
Broth (boil the neck to make fresh broth, or use already prepared broth)
1 tablespoon poultry seasoning.
4 cups chopped celery
4 cups chopped onion
6 large eggs (beaten slightly).
pepper
1 stick of butter
1/4 cup olive oil

Directions:

Sautee onions and celery in olive oil, cook until soft then set aside.
Sautee chicken livers and turkey liver, cook until soft then set aside.

Advance timeline:

3 days before — onion and celery
2 days before — cook liver, neck, innards in chicken broth, low salt.
Dice the liver and add to the onion mixture in refrigerator. Save flavored broth for stuffing.

recipe, turkey, dressing, Thanksgiving — Thanksgiving Turkey — Dressing Through the Generations

Day of Meal:

Place bread in a large pan (Take 1/2 loaf of bread out a couple of days before and dry out.)
Wet bread with broth, add beaten eggs, butter/oil, liver, onions & celery. If done in advance, you will need to lightly heat mixture before adding to bread mixture (not too hot though or the eggs will cook).
If you stuff your turkey, do it just before baking and place it in a mesh stuffing bag. Bake according to the directions. Please note, it is critical to maintain proper internal safe cooking temperatures.

Certain foods or particular meals bring us “home” in tradition. This is one of mine… . What family recipe is one of yours that you would like to share?

Thanksgiving, recipe, turkey, dressing — Thanksgiving Day
Thankful for Every Blessing

As Veteran’s Day Approaches – A Look at Military Service Dogs

Veteran's Day, Military Service Dogs, Soldier — As Veteran’s Day Approaches — A Look at Military Service Dogs

As Veteran’s Day approaches, this article will give an overview of the important contributions made by military service dogs. Their keen sense of smell, hearing, and eyesight have made them particularly useful, not to mention their devotion and innate ability to be a team member and take commands.

Historically

Military Service Dogs, ancients, World War II, WWII, Belgian-Malinois — Military Service Dogs through the Centuries
Belgian-Malinois

Used by the ancients in warfare, dogs have served various purposes that have progressively changed throughout history. In the United States, they were first used during the Seminole Wars. Over the centuries, military service dogs took on various roles and duties. Although used in the past for a myriad of dangerous activities, such as drawing enemy fire or catching rats, modern day service dogs take on humane tasks that allows them to put their unique skills to their ultimate use.

Military Working Dogs

The Quartermaster Corps started to train dogs for the Army’s K-9 Corps in the early part of World War II. After accepting more than thirty breeds, they narrowed their list to the five most effective for

Veteran's Day, Military Service Dogs, German Shepherd — Military Service Dogs
German Shepherd

their purposes. These breeds include the Giant Schnauzers, German Shepherds, Doberman Pinschers, Belgian Sheep dogs, and Farm Collies (short coat). Huskies and Alaskan Malamutes are still trained as sled dogs for Arctic duty.

Modern Day Duties

Modern day military dogs are used in quite a few roles, including patrol or scout, sentry, mine, messenger, tunnel, explosives detection, and casualty.

Sentry Duty

Ten thousand, four hundred and twenty-five dogs were trained in WWII. Approximately 9,300 of these dogs were placed on sentry duty. Hundreds of military organizations including harbor defenses, coastal fortifications, ammunition dumps, arsenals, depots, industrial plants, and depots benefited from sentry dogs.
Sentry dogs work on a short leash and are taught to provide warnings
Soldier and Military Service Dog

through alerting, growling, or barking. They are particularly useful for dark conditions when an attack from the rear or from cover is likely. These dogs are trained to warn their handlers of the presence or approach of strange individuals. They are also used to guard airports, war plants, supply dumps, and other vital military installations. These dogs are incredibly valuable in any location where security must be maintained against intruders.

Military service dogs provide an amazing and necessary service to our country and those who have served our country — our veterans. The next article will focus on other duties military service dogs provide — patrol or scout, mine, messenger, casualty, tunnel, and explosives detection. GOD BLESS AMERICA!!

References:
Newton, Tom. “K-9 History: The Dogs of War!”. Hahn’s 50th AP K-9.
“Dogs of War in European Conflict; Egyptians and Romans Employed Them in Early Warfare — Battle Dogs in 4000 B.C”. New York Times. February 21, 1915. p. S3.
http://www.uswardogs.org/war-dog-history/types-war-dogs/, US War Dog Association | National Headquarters, Types of War Dogs

It’s the Season for Special Dog Treats

dog treats, pumpkin, cinnamon, apple, dog, fall harvest — It’s the Season for Special Dog Treats

With the fall harvest among us, it’s the season for special dog treats. Some dogs are finicky eaters, while others will eat just about anything you call a “treat.” Bucky was the latter, while Shadow the former. Both of my dogs loved these treats so I thought I would share (my neighbors’ dogs loved them as well!).

Some dogs, like people are sensitive to certain foods. If this is the case with your dog, please use an alternate treat or make an ingredient substitution if necessary.

Cinnamon-Apple Dog Treats

Ingredients:

Natural Applesauce (or chopped apple) – 1 cup
Bentley — Time for a Special Treat
Cinnamon – 1 teaspoon
Parsley – 1 tablespoon
Cold water – 1 cup
Vegetable Oil – 1/2 cup
Flour – 5 cups
Powdered milk – 1/2 cup
Eggs – 2 large

Directions:

Preheat the oven to 350 degrees.  Combine all of the ingredients — add oil or water to the dough if needed.
Roll out the dough to the desired thickness and cut into fun shapes using cookie cutters.
Bake 20 -25 minutes until browned.

PUMPKIN DOG TREAT RECIPE

Ingredients:

Pumpkins for a Delicious Special Dog Treat

Mashed pure pumpkin (NOT the spiced pie filling) – one 15 oz. can
Cream of wheat (or rice cereal if wheat-sensitive), dry, uncooked – 3/4 cup
Dry powdered milk – 1/2 cup

Directions:

Preheat oven to 300 degrees.
It’s the Season for a Special Dog Treat
Mix all the ingredients together.
Drop small spoonfuls (about half of a tablespoon) onto a lightly greased cookie sheet.
Bake at 300 degrees for 15-20 minutes.
If you’d like to make training rewards, bite-sized cookies for small dogs, or just little treats, you may want to use a pastry bag and squeeze out rosettes or a freezer bag with the tip cup out to squeeze out tasty bite-sized treats about the size of a dime.
These treats are also a great gift idea for the holidays, just make sure you include an ingredient list so the recipient can check for sensitivities.

ENJOY!
Do you have a special dog treat recipe to share?

A Healthier You with a Dog’s Magic Touch

A Healthier You with a Dog’s Magic Touch kicks off the start of a series focusing on the health benefits provided by “man’s best friend.” From the unconditional love they shower on their owners, to their use by the military to save countless lives, for therapy, in personal service, to detect cancer, as companions, or to provide protection detail, dogs provide that magic touch.

Man’s Best Friend

Studies confirm the fact that dogs are “man’s best friend.” Compared to other animals, research shows that dogs intimately have a greater understanding of specific areas of human nature. (2)

There are many studies that show positive interactions between dogs and people can provide mutual benefits to both. Interactions such as talking, petting, playing and other pleasurable interactions create an increase in neurochemicals associated with positive feelings and bonding — oxytocin, dopamine, and β-endorphin (beta-endorphin). In essence, interacting with a dog, especially one you know, can have comparable psychophysiological markers similar to those of emotionally attached individuals who spend time together. (1)

Those Puppy Dog Eyes

puppy dog eyes, "man's best friend," health benefits of dog, dogs, comfort — Those Puppy Dog Eyes

Those puppy dog eyes just make your heart melt. But is that all? Studies also show that oxytocin, one of the neurochemicals noted above, promotes maternal bonding, altruism, and trust among people. In these studies, oxytocin levels in the mother and infant increased as they gazed into each others eyes. This has been referred to as the “feedback loop.” Researchers believe this loop is responsible for creating the bond between the infant and mother at a time when the baby is incapable of alternate forms of expression. (2)

puppy dog eyes, recue dog, health benefits, man's best friend — A Healthier You with a Dog’s Magic Touch
Rescue a dog and reap the benefits of puppy dog eyes.

In a 2015 study from Azabu University in Sagamihara, Japan,(3) animal behaviorists set out to determine whether a mechanism similar to the “feedback loop” might be the factor behind the affectionate relationship between owners and their dogs. Researchers analyzed urine samples and found the following:

When owners and dogs gazed at each other a lot, both owners and dogs experienced a significant rise in oxytocin — owners had a 300% rise while dogs had a 130% rise.
Owners and dogs who did not make this type of eye contact had no increase in oxytocin levels.

Enjoy those puppy dog eyes…. They provide health benefits for both you and your pooch! Do you have a story to share about your special “best friend?”

References:

(1) Hecht, J (2015, April 15). “Is the Gaze from Those Big Puppy Eyes the Look of Your Doggie’s Love?” https://www.scientificamerican.com/article/is-the-gaze-from-those-big-puppy-eyes-the-look-of-your-doggie-s-love/

(2) McNamee, D. (2015, April 17). “‘Puppy dog eyes’ explained by science.” Medical News Today. Retrieved from
http://www.medicalnewstoday.com/articles/292567.php.

(3) Oxytocin-gaze positive loop and the coevolution of human-dog bonds, Takefumi Kikusui, et al., Science, doi: 10.1126/science.1261022, published online 16 April 2015.

Mr. Bugs Had It Right — Carrot and Cashew Soup

fall harvest, carrots, soup, recipe, ginger, carrot and ginger soup — Fall Harvest — Carrots

Mr. Bugs had it right! It’s the end of harvest season — at least in Colorado, and this Carrot and Cashew Soup recipe is delicious!

bunny, carrots, healthy, antioxidant — Mr. Bugs Had It Right — Carrots — A Healthy Choice

Before we get to the recipe, check out the skinny on carrots, a very versatile vegetable. It’s commonly eaten steamed, roasted, boiled, raw, and as an ingredient in many stews and soups. They are easy to grow and can be bought canned, frozen, fresh, and pickled.

Carrots – A Healthy choice

The carrot is a crunchy, sweet, aromatic vegetable that is a very healthy, popular vegetable high in Vitamin A (it provides 210% of an adult’s daily needs). Carrots also contain vitamin E, folate, potassium, manganese, magnesium, phosphorous, zinc and fiber. Evidence exists that vegetables and fruits high in antioxidants (carrots included) reduce the risk of cardiovascular disease and cancer. Vision will also be restored by correcting Vitamin A deficiencies.

If you have an over abundance of carrots, you may ask, “What should I do?” A neighbor who has a garden of carrots shared a delicious soup recipe — Carrot and Cashew Soup (this is a favorite even of those who are not crazy about carrot soup).

Ingredients

colorful carrots, carrots, Carrot and Cashew Soup, recipe — Colorful Carrots

Carrots — 3 pounds chopped.
Chopped onions — 1 1/4 cup.
Cashews — 3/4 cup unsalted, unroasted.
Olive Oil – 2 TBS.
3 crushed garlic cloves.
Vegetable stock or water (you may substitute with 3 cups of low sodium chicken broth and 3 cups of water) — 6 cups.
Soy milk (or what you prefer) — 2 1/2 cups.
Ginger root — 1 Tablespoon grated.
Black pepper to taste (optional).

Directions

Add the water or stock with the carrots to a sauce pan and bring to a boil.
Onions for Carrot and Cashew Soup

Cover and simmer for 15 minutes.
Sautee the onions, garlic, and cashews in another pan in the 2 tablespoons of olive oil until the onions are soft and translucent.
Place the contents of both pans in a blender and puree until very smooth.
Return the puree to the saucepan and add the ginger, soy milk, and black pepper.
Garnish with toasted cashews, parsley, and yogurt.

Colorado, fall, Karen Van Den Heuvel — Karen Van Den Heuvel — Fall in Colorado

You may salt and pepper to taste (although I avoid the extra salt since Americans consume too much).

Let me know your thoughts after you try this delicious recipe!

Hamstrings and Calves — Stretches

Colorado, Colorado Rockies, Stretches, hip stretches, alleviate stiff tight hips — Stretches for the Hamstrings and Calves

physical therapist, Diane Foley — Diane Foley, Physical Therapist

By: Diane Foley, Physical Therapist

Hamstrings and calves make up this last muscle group affected by prolonged sitting. The first four muscle groups included the neck, chest, low back, and hip flexors. The great news is that tight and painful muscles are preventable and reversible! Simply take advantage of short breaks throughout the day and actively stretch.

Just remember to speak to your physician before any changes are made to your health care regime. Additionally, do not bounce while stretching. Bouncing can tear your muscle fibers. Always discontinue any exercise if stretching causes pain, and if something hurts when you do it, please stop.

Back of the Legs (Hamstrings and Calves):

In these busy times, much of our time is spent sitting in a chair or a car. Sitting with knees bent for prolonged periods of time can tighten the back of the legs and increase your risk of back and leg pain. This can easily be avoided by stretching the back of the legs.

Sitting Hamstring Stretch:

If you already have poor balance or a history of back pain, sit in a stable chair with your back supported.

Slowly raise the lower right leg until you feel a stretch in the back of the leg. If you don’t feel a stretch, then, while keeping the
Stretches for the Back of the Legs — Sitting Hamstring Stretch 2

right leg extended, slowly lean forward at the hip until you feel a stretch in the back of the leg.
You can further increase the stretch by flexing your toes towards your nose.
Hold this position for 20-30 seconds and repeat 2-3 times.
Repeat on opposite side.

Standing Hamstring Stretch:

Stand next to a stable surface that you can grab onto if you lose your
Stretches for the Back of the Legs — Standing Hamstring Stretch

balance.
With the arms by your side and your knees comfortably straight (not locked), round your back and bend forward at the waist, walk your fingers down your legs until you feel a comfortable stretch in the back of the legs. Please keep the knees straight but not locked.
Hold this position for 20-30 seconds and then slowly walk your fingers back up your thighs until you are in the full standing position.
Repeat 2-3 times.

Note: If this exercise causes dizziness or severe loss of balance, then discontinue this exercise.

Calf Stretch 1:

Stand facing a wall.
Stretches for the Back of the Legs — Calf Stretch Lunge
While holding onto the wall, lunge with your right foot forward (front knee bent) and the left leg backward (back leg straight).
While holding on the wall, slowly transfer your body weight onto the back leg pushing the heel to the ground. You should feel a stretch in the back calf.
Hold for 20-30 seconds and then repeat 2-3 times.
Note: If you do not feel a stretch in the calf, then move your back foot backwards a little and try again.
Repeat on the opposite side.

Calf Stretch 2:

stretches, back of the legs, calf stretch — Stretches for the Back of the Legs — Calf Stretch

This exercise is designed for people who are quite flexible in the calf muscle.

Choose a wall that you don’t mind getting a little dirty.
Stand facing a wall with your feet about an arms length away.
While using your hands on the wall to balance, place your right foot on the wall.
Lean your body weight forward towards the wall until you feel a stretch in the calf muscle.
You can do this exercise with your right knee straight and then the right knee bent.
Hold each stretch for 20-30 seconds and repeat 2-3 times.
Repeat on opposite side.

The stretching exercises shared throughout this five part series can be done separately throughout the day so it is easier to accomplish. Just think, we have the power to make a big difference in our overall health with just a few minutes spent everyday caring for ourselves! Enjoy life and continue moving and stretching! Any questions?

Stretches to Alleviate Stiff Tight Hips

On the Road to Healthy Living — Hip Stretches

By: Diane Foley

The stretches in this article will help alleviate stiff, tight hips. This is the fourth in the series that focuses on five of the most common muscle groups that will tighten up when you sit for long periods of time. Your Health — A Few Simple Moves was the first article that introduced you to the risks of sitting and provided stretches for the neck muscles. Simple Stretches to Reduce the Pain of Sitting, the second article, shared chest muscle stretches. Lower Back — Stretches to Make a Difference, was the third article. This article will focus on the hip muscles.

NOTE: Speak to your physician before you make changes to your health care regime. Also remember, please do not bounce during stretching. This can cause muscle fibers to tear. If stretching causes pain, discontinue exercise and if anything hurts when you do it, please stop immediately.

Front Hip Muscles (hip flexors):

As we grow older and sit more, the front of the hips become stiff and tight. Everyone should incorporate this stretch into their everyday lives and do it several times a day. If you are sitting for prolonged periods of time, it is extra important to stretch the front of the hips.

Lunge and Hold Stretch:

Stretch, hip flexor, hip muscle — Hip Flexor Stretch – Alleviates Stiff, Tight Hips

Begin by standing with your legs a few inches apart.
Take a comfortable step forward with your right leg and bend the front leg into a lunge. Be sure to keep the front knee in line or slightly behind the forefoot. This will ensure the knee is in a safe position to support your body weight. If you have trouble balancing, do this exercise next to a stable object like a wall or chair.
Keeping the hips facing forward, transfer your weight onto the front foot until you feel a stretch in the front of the hip of the back leg. Be careful not to arch your back during this exercise. If you do not feel a stretch, try squeezing your bottom together and then transferring your weight forward onto your front knee.
Note: The back foot (heel) can come up slightly to allow the stretch in front of the hip.
Hold the stretch for 30 seconds and then relax.
Repeat on opposite side and perform 2-3 times each side.

The wonderful thing about stretching exercises, is that you can incorporate them into your schedule when it is most convenient for you. It may be taking a 5-10 minute break between taking care of the kids, or after having sat at work for several hours. Next week we will take a look at the last muscle group — the back of the legs which includes the hamstrings and calves. Which of the exercises presented in the series so far is your favorite?

Lower Back – Stretches to Make a Difference

Stretches, make a difference, island — Make a Difference

Written by: Diane Foley, Physical Therapist

Lower back pain can be avoided with simple stretches. This is the third in the series focusing on the five most common muscle groups that tighten up when you sit for prolonged periods of time. The first article, Your Health — A Few Simple Moves, introduced you to the risks associated with sitting and a simple stretch for the neck muscles. The second article, Simple Stretches to Reduce the Pain of Sitting, shared two stretches for the chest muscles. This article will focus on the lower back muscles.

*As a reminder, before you make any changes to your health regime, speak to your physician. Also, please do not bounce during stretching. This can tear muscle fibers. Discontinue exercise if stretching causes pain, and if something hurts when you do it, please stop.

Lower Back — Stretches to Make a Difference:

Prolonged sitting can cause strain to the spinal nerves that attach at the spine and run through the buttock and down the legs. Standing and stretching the back muscles can greatly lessen the strain placed on those spinal nerves.

Hoola Hoop Stretch:

Choose a place to stand where your hips have enough space to move in a circle.
First, stand with your feet hip-width apart and put your hands on your hips.
Smoothly and slowly, move your hips to the right, then to the back (without sticking your derriere
Hoola Hoop Stretch to the Back

out too far), circle around to the left and back where you started in the beginning position.
Do not pouch your hips forward, your low back may not like that position.
Repeat slowly in a circle again 3-5 times then reverse directions starting from the left.

Side Stretch:

With your arms relaxed, hanging by your side, stand with your feet a comfortable distance apart.
Bring your left hand to your waist, raise your right arm up and toward the left, and slightly bend your knees. Do not go too far to your side or bend your knees too deeply. You just want a nice stretch.
Return to your starting place with your arms relaxed at your side, and reverse it. You will put your right hand on your waist, raise your left arm up and toward the right, and bend your knees.
Again, return to your starting position and repeat 3 more times.

Next week we will learn stretches to help your hip flexors — the front hit muscles. What is your favorite stretch?

Food of the Gods

What Makes Dark Chocolate Special?

Potential Health Benefits

A NOTE OF CAUTION…

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Messenger

Patrol/Scout

Mine

Tunnel

Casualty

Explosives Detection

GOD BLESS AMERICA!!

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Recipe

Ingredients:

Directions:

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Historically

Military Working Dogs

Modern Day Duties

Sentry Duty

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Cinnamon-Apple Dog Treats

Ingredients:

Directions:

PUMPKIN DOG TREAT RECIPE

Ingredients:

Directions:

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Man’s Best Friend

Those Puppy Dog Eyes

References:

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Carrots – A Healthy choice

Ingredients

Directions

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Just remember to speak to your physician before any changes are made to your health care regime. Additionally, do not bounce while stretching. Bouncing can tear your muscle fibers. Always discontinue any exercise if stretching causes pain, and if something hurts when you do it, please stop.

Back of the Legs (Hamstrings and Calves):

Sitting Hamstring Stretch:

Standing Hamstring Stretch:

Note: If this exercise causes dizziness or severe loss of balance, then discontinue this exercise.

Calf Stretch 1:

Calf Stretch 2:

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NOTE: Speak to your physician before you make changes to your health care regime. Also remember, please do not bounce during stretching. This can cause muscle fibers to tear. If stretching causes pain, discontinue exercise and if anything hurts when you do it, please stop immediately.

Front Hip Muscles (hip flexors):

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Lower Back — Stretches to Make a Difference:

Hoola Hoop Stretch:

Side Stretch:

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