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.

Simple Stretches to Reduce the Pain of Sitting

physical therapist, Diane Foley — Diane Foley, Physical Therapist

Written by: Diane Foley

Simple stretches can reduce the injury and pain syndromes that result from muscle tightness when you sit for prolonged periods of time. This is great news in light of the fact that quite a few of us sit for a good part of the day. This article is the second in the series on how you can avoid and possibly even reverse tight and painful muscles. It starts with taking short breaks during the work day and actively stretching.

The 5 Most Common Muscle Groups:

The 5 most common muscle groups that tighten up with prolonged sitting include the neck muscles, pectoral muscles (chest), low back muscles, hip flexors (front hip muscles), and the back of legs. In last week’s article, A Few Simple Moves, we learned the simple move for stretching the neck muscles. This week we will take a look at the chest (pectoral) muscles. Before you even begin, please check with your physician before you make any changes to your health regimen and if something hurts when you do it, immediately stop.

Chest (Pectoral) Muscles:

When writing, the shoulders are usually positioned in a forward position causing the chest (pectoral) muscles to become tight.

Doorway Stretch:

Stand in the middle of an open door frame.
Take one small step backwards.
Lift your right arm up to the side to shoulder level and bend your arm at the elbow with your palm facing forward.
Keeping your arm at shoulder level, place your forearm on the door jam and lunge forward onto your left leg.

Doorway Stretch, Chest Stretch, Pectoral Muscles — Diane Foley, Physical Therapist — Doorway Stretch for Chest — Rear Vie

Move your upper torso forward placing weight onto the front leg until you feel a stretch in the front chest muscles.
Hold the position for 20-30 seconds and then go back to the beginning position.
Repeat on the opposite side.

Chest Stretch 2:

Chest Stretch, Pectoral Stretch, Stretches — Diane Foley, Physical Therapist
Pectoral Stretch

Stand with your hands clasped behind you.
Keeping hands clasped, lift arms up behind the body until you feel a stretch in the front chest muscles.
Hold for 20-30 seconds.
Repeat 2-3 times.

Next week we’ll take a look at the low back muscles. How many hours do you usually sit in a day?

Your Health — A Few Simple Moves

stretches, simple moves, exercises — A Few Simple Moves

Most people sit more than 8 or 9 hours a day. A few simple moves are required to help decrease the risk associated with sitting. It’s common knowledge that cigarette smoking is a major risk factor for lung cancer, cardiovascular disease, and a multitude of other life-threatening illnesses. According to the American Diabetes Association, sitting is the next “cigarette.” However, sitting is to a writer and a myriad of other professions, as running is to an athlete. It’s essential, and most of us experience pain as a result.

Solutions are few and far between and include things like standing desks (with different health issues) and expensive treadmill desks which contain inherent risks. Aside from the obvious of multitasking 2 different types of activities, one of which is on a moving machine — I know I’d fall flat on my face, and if I didn’t fall, I’d be trying not to fall instead of working.

Diane Foley — Physical Therapist

We are going to have a guest for this next series. Diane Foley is a physical therapist who is going to share a few simple moves that you may have done or heard of before, but always check with your physician before you make any changes to your health regimen and if something hurts when you do it, immediately stop.

First, a little background on Diane:

She received her Bachelor of Science in Exercise Sports Science at the University of New Mexico in 1986 and her Bachelor of Science in Physical Therapy at Stockton State College in 1992.
Diane worked as an inpatient and outpatient Physical Therapist for McKee hospital for 11 years and has been actively setting up exercise programs for individuals for the last 8 years.
She is passionate about motivating people to become healthy so they can enjoy life to the fullest!

According to Diane, “Sitting for prolonged periods of time can put your body at risk for pain syndromes and injury due to muscle tightness. The good news is everyone has the ability to avoid and even reverse painful and tight muscles by taking short breaks during the day and actively stretching.”

Diane will identify the 5 most common muscle groups that tighten up with prolonged sitting and follow each muscle group with a stretch that can loosen up tight muscles. Each stretch should be performed for 20-30 seconds 2-3 times.

The first involves the neck muscles.

“Most people strain their neck forward when looking down or at a computer screen for prolonged periods of time.” To help alleviate this problem, Diane suggests the Side Bend Stretch.

Side Bend Stretch:

Sit or stand with your arms at your side. Keeping your shoulders down, move your head to the right trying to touch your ear to your shoulder until you feel a gentle stretch of the neck muscles on the left side. Optional: to further stretch, take your right hand and very gently put a small pressure on your head and try to stretch the ear to the shoulder a little further.

stretches, neck stretch — Stretches – Neck Stretch – Optional

Hold for 20-30 seconds and return to starting position. Repeat on the opposite side.

This is the first in a series of helpful stretches from Diane. Stay tuned for more.

If your job requires extensive sitting, do you have any recommendations for alleviating the pain?

Interactions: Interference with Mineral Need

scientific laboratory — Scientific Laboratory

Interactions can interfere with mineral needs. Without certain minerals, you cannot sustain life. And, just because a food is rich in a mineral, does not mean you will garner its benefits. Such is the case when it comes to mineral interactions with fiber and mineral interactions with each other. This article will explore these interactions.

Fiber Interactions:

When it comes to fiber, certain substances can bind to the mineral preventing its absorption. In particular, grain fiber contains a compound called phytic acid which binds to minerals limiting its absorption. Another plant substance that binds minerals, especially calcium, is oxalic acid, found in high concentrations in spinach, thus severely limiting the absorption of this mineral. Accordingly, diets high in fiber can limit the body’s absorption of zinc, iron, and other minerals. The current recommended intake of fiber is 25 grams for adult women and 38 grams for adult men. A higher intake could create problems with the body’s mineral status.

Mineral Interactions

minerals, supplements, lab — Mineral Supplements are Manufactured in the Lab

With respect to mineral interactions with each other, this problem arises most frequently with those taking a specific mineral supplement. This is because several minerals, such as

calcium,
magnesium,
copper, and
iron

are similarly sized with similar electrical charges. These similarities create a competition among them for absorption affecting their bioavailability. In other words, if one of these minerals are taken in excess, it decreases the absorption of the others. For example, copper absorption is decreased with an excessive intake of zinc. For this reason, individual mineral supplements should be avoided unless recommended by a health professional due to a medical condition or dietary deficiency. On the other hand, food sources, pose little risk for mineral to mineral interactions.

Farmer's Market Fresh, vegetables — Fresh from the Farmer’s Market – Vegetables – A Great Source of Vitamins and Minerals

The bottom line is that there is minimal threat of interference in absorption caused by phytic acid and oxalic acid, two compounds found in high fiber foods and vegetables, with natural foods rather than pills. When you use a natural food product, mineral to mineral interactions is not an issue.

Southern Tomato Pie — Add to Your Summer Delight

Southern Tomato Pie, pie, farmers market — Southern Tomato Pie — A Summer Delight

Southern Tomato Pie is a delicious way to top off your summer! Savory, not sweet, take advantage of your garden or your local farmers market. Mouth watering fresh tomatoes and sweet Italian basil fill this pie along with a variety of cheeses. It makes a great side dish or a Vegetarian main dish — your choice.

Ingredients

1 9-inch pie shell (store bought or homemade)
3-4 tomatoes
1/2 cup red or yellow onion chopped
Sweet Italian Basil — Home Grown or Farmers Market Fresh
1/4 cup sliced basil (about 7-8 large leaves) — If you don’t have fresh, feel free to use dry.
2 cups (8 oz.) of shredded cheese (use a combination of sharp cheddar cheese and Mozzarella, Monterey Jack, or Gruyere)
1/2 cup mayonnaise (reduced fat preferred)

1 tsp Hot Sauce if you like it hot (if not, skip this ingredient)
Freshly ground black pepper
1/4 teaspoon kosher salt (Note: Used to remove additional liquid from the tomatoes. Cheese has a lot of naturally occurring salt. Generally, after squeezing the tomatoes, I do not use salt.)

Directions

To prepare the tomatoes:

tomatoes, vegetables, fresh — Fresh Ripe Tomatoes

horizontally cut them in half,
squeeze to ensure the removal of excess juice,
chop to yield about 3 cups.
- If using salt, lightly salt the tomatoes and set them in a colander over a bowl to drain.
- Note: Remove as much moisture as possible. Squeeze or press with paper towels, potato ricer, or a clean dish towel.

Preheat oven to 350 degrees F:

Pre-bake the pie crust until browned lightly (about 8 to 10 minutes — a frozen pie crust may take a little longer). You may want to poke holes in the bottom with a fork to vent.

Layer the pre-baked pie shell:

Start with a layer of chopped onions on the bottom of the pre-baked pie crust,
spread the chopped, drained tomatoes over the onions, then
sprinkle the fresh sweet Italian basil over the tomatoes.

Prepare cheese mixture:

Mix together the shredded cheese, mayonnaise, hot sauce (if used), and black pepper in a medium sized bowl.
Spread this cheese mixture over the the tomatoes & basil.

Bake:

Place Tomato Pie in the oven and bake at 350 degrees F until bubbly and browned. This usually takes between 25 and 45 minutes.

Visiting the Highlands, North Carolina area?

Southern Tomato Pie, tomatoes, basil, — Dusty’s Rhodes Superette
Highlands, N.C.
Serving Delicious Southern Tomato Pie

Enjoy breakfast or lunch at Dusty’s Rhodes Superette, a wholly owned family operation since 1952. The original owners built this market with an attached apartment where current owners, Dusty and Kitty were born. With fresh produce, meats, specialty foods, a bakery, deli and more, it’s a great place to stop, shop and enjoy a meal. They also make a delicious Tomato Pie!

market, dining, breakfast, lunch, Highlands, NC — Dusty’s Rhodes Superette
Highlands, N.C.

The Ultimate 5 Week Bran Muffins

5 Week Bran Muffin, Fresh Fruit — The Ultimate 5 Week Bran Muffins

The Ultimate 5 Week Bran Muffins are not only delicious, but they are healthy as well. Food does not have to be high in fat, salt, and sugar to be scrumptious. With the summer months upon us and the farmer’s markets at their best, we can take advantage of the succulent fruit rich in vitamins and minerals that are available to us. Most will do for this easy, flavorful, healthy muffin that can be eaten for breakfast or dessert as a healthy alternative. The particular muffins shown in these photos have Georgia peaches, blueberries, bananas, apples and walnuts. You can use whatever fresh fruit you enjoy and is available (or a combination).

Ingredients:

5 Week Bran Muffins, bananas, blueberries, walnuts, peaches, apples — 5 Week Bran Muffins — Perfect for Breakfast or Dessert.Ingredients

1 (15 oz.) box Raisin Bran
1 cup of sugar
1 1/2 cup granulated Splenda (if you do not wish to use Splenda, increase the sugar for a total of 2 1/2 cups)
2 cups all purpose flour
3 cups whole wheat graham flour
5 teaspoons baking soda
1 teaspoon salt
1/2 teaspoon cinnamon, apple pie spice, or pumpkin pie spice
4 beaten eggs
1 cup canola or vegetable oil
1 quart buttermilk

Directions

Mix all the dry ingredients in a large bowl.
Add beaten eggs, oil, and buttermilk to the well mixed dry ingredients.
Refrigerate until ready to use.

Tip: I generally use a 3 cup cereal bowl to make a batch at a time.

Fruit

To this batter, you may add approximately 1/2 cup of your favorite diced fruit — fresh (or frozen) like peaches, apples, mashed ripe bananas, and blueberries. Walnuts make a delicious and healthy addition.

Baking

Fill greased muffin tins 2/3 of the way or bake in muffin baking paper cups.
Bake at 400 degrees for 15 – 20 minutes. If they get too brown bake at 375 for 25 minutes.
Healthy & Delicious 5 Week Bran Muffins — Perfect as a Dessert, Breakfast, and Party Snack

You may use the entire batter to make the muffins all at once and freeze some for later (they freeze beautifully), or make what you want to eat that day and refrigerate the batter for the next time you want a warm muffin fresh out of the oven. The batter should last up to approximately 5 weeks in the refrigerator.

The Ultimate 5 Week Bran Muffins have been a favorite of ours. It packs a healthy, tasty punch few could deny.

Farmer’s Market Fresh — Salsa Recipe

There is nothing better than the fresh produce available from your local farmer’s market. Typically it’s picked fresh that day and is rich in vitamins, minerals, and flavor. It also gives us the opportunity to support our local businesses. Check out my prior post — Vitamins – Storage In the Body and Out.

Recipe - Farmer's Market Fresh Salsa This salsa recipe is an easy and great way to enjoy fresh produce. Feel free to double it or triple it based on the number of people you plan to serve.

Ingredients for Farmer’s Market Fresh Salsa

Garlic & Tomatoes Farmer's Market Fresh — Garlic and Tomatoes

1 cup of diced fresh tomatoes
1/2 cup of fresh corn kernels
1/2 cup of diced onion
2 cloves of garlic, minced
2 tablespoons of freshly squeezed lime juice
2 tablespoons of finely chopped fresh cilantro
Salt to taste — Americans tend to consume far more salt than is necessary or healthy. When I make the salsa, do not use salt, however, I do realize that most people prefer it.

Directions — Putting it all together

Combine all the ingredients. Serve with your choice of fresh vegetables, tacos, corn chips, nano chips, pita chips, baked or toasted french bread, or anything else that your heart desires.

Tip:

I love sweet corn and have tried cooking it every way imaginable to ensure the sweetest, most delicious taste. Boiling corn probably does it the most injustice, although it may be the easiest. I grilled it shucked and wrapped in foil, not shucked and wrapped in foil, and right on the grill, without shucking it. Then, a farmer told us we were “wrecking” our corn and shared the secret…. You soak the corn in water with the husk on for 30-45 minutes then wrap each ear in foil and grill each side for about 7 minutes. You will have the most succulent, sweetest corn you have ever tasted. As an added plus, it freezes beautifully (I take it off the cob) and enjoy that summer sweetness throughout the winter.

What is your favorite summertime recipe?

Minerals — The Bottom Line

Can you live without minerals? Like vitamins, minerals are required to sustain life. They are needed for the body’s basic life functions at every level starting at the cellular and continuing through to the tissues, organs, and the whole body. The roles each mineral plays and the amounts required to effectively perform their function varies.

For example, some minerals like selenium and copper work as cofactors. In their function as a cofactor, minerals permit enzymes and other proteins to function. Additionally, minerals are key contributors to a variety of body compounds. Examples of such body compounds are red blood cells, of which iron is an important component. Other functions in which minerals such as phosphorus and calcium play a critical role is the development and growth of the body. Water balance also requires minerals. Without calcium, phosphorus, potassium and sodium, there is no water balance causing a life-threatening state. How are minerals categorized, and how readily available are they?

Fishing with Popsy - Enjoying the Water — Salt Water Fishing

The amount of minerals required per day is the method used to categorize minerals. Minerals that require more than 100 milligrams per day, or 1/50th of a teaspoon is categorized as a major mineral. Examples of major minerals include calcium and phosphorus. Those that require less, like zinc and iron are classified as a trace element. But just because a food is rich in a much needed mineral, doesn’t make it useful. Our bodies may not be able to absorb and use them. And, just because a certain mineral content is listed for a particular food on a table, does not mean it is a good source for that mineral. It actually is only a starting point. For example, there is a high concentration of calcium found in spinach. Unfortunately, spinach also contains a high concentration of the calcium-binder, oxalic acid, resulting in the absorption of only about five percent of the calcium consumed.

Jerusalem Shuk - Breads — Jerusalem Shuk – Breads

Generally speaking, as the refinement of a plant food increases, the mineral content decreases, an example of which is refined flour. When a grain product is refined, the only mineral added during the enrichment process is iron. Other minerals, such as copper, selenium, and zinc are lost and not replaced. To answer the question we started with, “Can you live without minerals?”

The answer is clearly NO.

What is your favorite whole grain recipe?

Vitamins – Storage In the Body and Out

Was it the naturalists or those who believe in laboratory created supplements who won the debate? You be the judge. Historically humans were meant to consume vitamins the natural way. Prior to the industrial age, fruits, vegetables, legumes and other foods were consumed immediately. They went from the farm to the table. But with the advent of refrigerators, freezers, canning, and other methods of preserving food, we now have a choice. Those choices affect the nutritional quality of the food we eat and therefore the amount of

vitamins we actually consume the natural way. First, we’ll take a look at how vitamins are stored in the body, or not. Then we will explore the best methods to preserve the integrity of the fruits and vegetables we consume.

How Your Body Stores Vitamins – or Not

Fat-soluble vitamins, with the exception of vitamin K, are not excreted readily from the human body. They are stored. The opposite is true of the water-soluble vitamins. Generally, excess amounts of these vitamins are quickly lost from the body resulting in expensive urine. The exception is the water-soluble vitamins B-6 and B-12 which are stored more readily

Farmer's Market - Fruit — Farmer’s Market – Fruit

than vitamin C and the other B vitamins.

Due to the body’s limited ability to store a good deal of these vitamins, they need to be consumed on a daily basis. However, you should not be harmed by a periodic lapse in your daily intake, even if the lapse includes water-soluble vitamins. Vitamin deficiency becomes evident when it is not consumed and the person’s body stores are depleted. As an example, it will take an average individual 20-40 days without consuming vitamin C before the first symptoms of deficiency becomes evident.

Preservation

Significant amounts of vitamins can be lost between the time a vegetable

or fruit is picked and it is eaten. This is especially the case with the water-soluble vitamins (in particular folate, thiamin, and vitamin C) which can be destroyed with excessive cooking and incorrect storage. There are a number of factors that can destroy vitamins, including light, heat, alkalinity, cooking in water, and exposure to air. To minimize the risk of nutrient loss, it is best to eat a food soon after its harvest.

Generally, freezing the food is the best method of preservation to retain nutrients if the food is not eaten within a few days. Because frozen vegetables and fruits are usually frozen immediately after harvesting, they are as rich in nutrients as the freshly harvested ones. Additionally, vegetables are immersed quickly in boiling water (blanched) as part of the freezing process destroying those enzymes that would effectively break down the vitamins.

With summer upon us don’t forget to visit your local farmer’s market! Not only will you support local businesses, but you can enjoy vitamin rich foods. Just remember, eat or freeze within a few days — the longer they sit, the lower the vitamin content. What’s your favorite summer fresh veggie recipe?

Supplements – The Great Debate

Whether or not to take a vitamin supplement has been a source of debate for decades. Between the health food stores, pharmacies, grocery stores, gyms, infomercials, and network marketing companies, the public is bombarded with ads on what and how much they need. Sifting through all the literature is a bit overwhelming, and determining what and who you can trust just muddies the waters. But, what exactly are these vital dietary elements?

Vitamins — What are they?

Picking Rasberries — Vitamins the Natural Way

They are essential organic (meaning carbon-containing) substances the body needs in the diet in small quantities for the normal growth, maintenance, and function of the body. Although vitamins do not produce energy for the body, often they are key components in reactions that are energy yielding. Some are fat soluble (vitamins A,D,E, and K) and others are water soluble (the B vitamins and vitamin C).

Vitamins — Why are they essential?

Generally, vitamins are essential in the human diet because the body can

The Sun & Vitamin D — The Sun — A Source of Vitamin D

not synthesize them or because environmental factors can decrease their synthesis. Of course there are exceptions, such as:

vitamin D which can be synthesized through the skin with adequate exposure to the sun,
vitamin A which can be synthesized through certain plant pigments, and others.

In order for a compound to be classified as a vitamin, certain criteria need to be met.

The body cannot synthesize enough of a particular compound to sustain health.
Deficiency symptoms arise if the compound is absent from the diet for a specific amount of time and these symptoms are cured upon its administration.

Vitamins — Where did they get their names?

In the Lab -- Supplements — Vitamins — Discovered

Just because the body can’t make it does not mean it is a vitamin. Interestingly enough, the vitamins primarily received their name alphabetically in the order they were discovered. At this point, most scientists believe that all vitamins have been discovered, although some optimistic researchers persist.

How about that vitamin supplement?

But the question remains, should you take a vitamin supplement? Because most people do not eat a proper diet on a regular basis, for the most part, vitamin supplements are recommended by the health care profession. It is important to recognize however, that although scientists have identified the majority, if not all compounds that can be classified as vitamins, certain unidentified trace elements beneficial to the human body for optimal health may still exist. Additionally, in nature, vitamins and minerals are usually paired with other compounds that maximize their absorption and therefore utilization by the body. Therefore, ideally each person should focus on those foods rich in these important nutrients. Some fruits and vegetables are classified as “superfoods” — they contain high doses of critical vitamins, minerals and other beneficial compounds, such as phytochemicals. More on that next week.

What is your opinion on taking supplements?

Motivated? Tips for Calorie Control!

When the desire to get that extra weight off means more than the desire to eat an extra bite or two, than you’re not only ready to lose weight, but you’re ready to keep it off — you are motivated! Congratulations! Since calorie control is a critical factor in successful weigh loss, modifying problem behaviors is essential.

The following principles of Behavior Modification will start you on your way to success:

Plan:

Do not skip meals — eat snacks & meals at scheduled times.
Limit food intake as needed.
Make a substitution — physical activity for snacking.

Activities:

Use smaller utensils & dishes.
Discourage impulsive eating by storing food out of sight (a freezer is best).
All food should be eaten in an area designated as “dining.”
Serving dishes should be kept off the table — especially gravies & sauces.

Eating Behavior:

Leave food on the plate.
Dining

In the middle of a meal, pause.
Before you take the next bite — chew thoroughly.
Put your fork down before you take the next mouthful.
While you are eating, don’t do anything else (reading, working on your computer, watching t.v.).

Parties & Holidays:

Before parties, plan your eating behavior.
Drink less alcoholic beverages.
Before you attend a party, eat a low calorie snack.
Practice ways to decline food.
If you have an occasional setback, don’t get discouraged.

Your Reward:

As the basis for rewards, use self-monitoring records.
Reward Time!
Make a “Behavioral Contract” — Plan specific rewards for specific behaviors.
Ask for help from your family and friends. Make suggestions as to how they can help you.
Encourage them to give this help in the form of material rewards and praise.

Monitor Yourself:

Document the place and time you eat.
Write down the type and the amount of food you eat.
List who is present and what you ate.
Use your journal to document your problem areas.

Shopping:

Do your shopping after you eat — focus on nutritious foods.
Make a list before you shop — this helps you to limit what you buy that may be “problem” foods. What may help first is shopping for fresh foods first from around the perimeter of the store.
Ready-to-eat foods should be avoided.
Don’t shop for food until you need to.

Goal-setting, portion control, and energy balance are easier to achieve with these simple adjustments. Lifelong changes to lifestyle will go a long way toward reaching and maintaining your weight loss goals. What changes have you seen work?

The 5 Most Common Muscle Groups:

Chest (Pectoral) Muscles:

Share this:

Diane Foley — Physical Therapist

The first involves the neck muscles.

Share this:

Fiber Interactions:

Mineral Interactions

Share this:

Ingredients

Directions

To prepare the tomatoes:

Preheat oven to 350 degrees F:

Layer the pre-baked pie shell:

Prepare cheese mixture:

Bake:

Visiting the Highlands, North Carolina area?

Share this:

Ingredients:

Directions

Share this:

Ingredients for Farmer’s Market Fresh Salsa

Directions — Putting it all together

Tip:

Share this:

Share this:

How Your Body Stores Vitamins – or Not

Preservation

Share this:

Vitamins — What are they?

Vitamins — Why are they essential?

Vitamins — Where did they get their names?

How about that vitamin supplement?

Share this:

Plan:

Activities:

Eating Behavior:

Parties & Holidays:

Your Reward:

Monitor Yourself:

Shopping:

Share this: