Salt is important for dietary reasons because it helps the brain and nerves send electrical impulses. Salt is also great for exfoliating the skin. There is some debate as to which salt is actually better for the skin. Sea salt can leave the skin feeling dry and irritated.Epsom salt reduces muscle soreness. And plain bath water extracts water from the skin, whereas adding salt allows nutrients to absorb easily into the skin, reduces inflammation, and restores the skin pH.Read More
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For most of us it is difficult to fit in all the exercise we need and to eat with proper nutrition throughout the year. The Holiday Season makes that even more challenging; shorter days with more hours of darkness, holiday parties and preparation with too little sleep and too many tasks to accomplish leave little time for exercise. There is no question that my fitness levels drops this time of year.
In some ways I think that is OK. I train hard through the year and feel that there are times where my body needs a rest. As a result, I make proper rest and nutrition a higher priority rather than attempting to follow a strict workout plan. Here are a few ideas to help get you through this holiday season:
· Strive for 8 hours of sleep. This time of year it’s better to get that extra rest than wake up for an early workout.
· Take an extra 10 minutes to do regular stretches throughout the day.
· Walk as much as possible; take the stairs when you can.
· Drink 8 glasses of water daily. There are so many health benefits to this and it is important to keep hydrated with the cold weather and holiday parties.
· Eat plenty of fresh vegetables, fruits and health proteins throughout the normal day. Then you can indulge a bit on the sweets and treats at a holiday party.
· Take 5 minutes daily to practice deep breathing to relive stress and increase oxygenation.
· Fit in your regular workouts when you can, even if they are for an abbreviated time. A little exercise is better than none at all
Be sure to take time to enjoy the season and understand that there will be time in January to restart your program and maintain a healthy lifestyle throughout the year.
For more information on health and fitness contact Northwest Wellness in Federal Way, WA at 2539270660.
A healthier version of Shepherd's pie using lentils and sweet potatoes. The holidays for many include social gatherings and yummy food. I tried this recipe with friends who all have different food allergies and dietary needs. Spoiler alert: it was delicious!Read More
The word ‘Chiropractic’ comes from the Greek words cheir (meaning ‘hand’) and praktos (meaning ‘done’), i.e. Done by Hand. The name was chosen by the developer of chiropractic, Daniel David Palmer.
Although it’s still technically Autumn in the Pacific Northwest, the Winter weather is upon us. For many people, working out during these colder months becomes more difficult because of the weather. Many people end up stuck in the gym for their workout routines. If you’re the type of person who enjoys being physically active, but doesn’t enjoy a standard gym routine, this can be a tough time of year. It’s not as easy to get outside and go for a bike ride, a walk, or a hike. However, the Pacific Northwest has so much to offer in the Winter months with regards to outdoor activities.
Winter time in Washington can be a beautiful thing if you embrace the cold and wet weather. Here are three outdoor activities that you can try this Winter to take your workout outdoors.
1. Go for a Winter hike
Hiking is a great way to stay in shape. We are lucky in Washington with how much awesome nature we have to explore. Even in the middle of winter, there are plenty of hiking trails that are easily accessible. Be sure to dress appropriately for the hike based on the weather and trail conditions. The Washington Trails Association website is a great resource for anyone looking to do some Winter hiking. They have everything you need to know about almost every hiking trail including conditions, trip reports, and accessibility. If you’re not sure at which hikes to do, check out the recent trip reports section to see what other hikers are doing this time of year.
2. Hit the Slopes
Skiing and snowboarding are excellent activities for you to get a good Winter workout in. The first day on the slopes will surely wake up some muscles you may not have used in a while. It’s a great activity to improve your balance and proprioception as well. Washington has many options when it comes to ski mountains. Snoqualmie even has night skiing! Get out on the slopes this Winter and take your workout outdoors.
3. Strap on You Snowshoes
If skiing and snowboarding sound too intense for your tastes, you may want to look into something a bit milder such as snowshoeing. However, don’t underestimate this activity! Snowshoeing can be very tiring so be sure to wear layers and bring enough water. Mount Rainier is a great place to strap on your snowshoes and go for a nice stroll. There’s plenty to look at up there and you can either choose a designated trail or blaze your own. As mentioned earlier, the Washington Trails Association also has some great information on good areas to go snowshoeing.
Don’t let the Winter weather get in the way of your workout routine. There are plenty of great outdoor activities you can try that will give you an enjoyable physical challenge. Whether you’re training for a specific event, dealing with an injury that’s holding you back, or just want to be able to perform your best for the activities that you love, the physical therapy department at NW Wellness is here to help. Please feel free to contact us at any time. Get outside and enjoy the weather!
Northwest Wellness is located at:
37430 Pacific Hwy S.
Federal Way, WA 98003
Community service has always been near and dear to my heart. I was fortunate to be raised in a family who not only loved and cared for each other, but also fully participated in service to the community. Although I have joined in numerous volunteer projects over the years, I had never served a holiday dinner to the needy. This year I decided to volunteer at the Bread of Life Mission in the Pioneer Square neighborhood of Seattle, serving breakfast on Thanksgiving Day.
Our shift started on a rainy Seattle November morning at 6:30 am. It was still dark upon arriving and there were only a few people out on the street. It struck me when I walked in was how incredibly warm the building was. How wonderful that must feel to the people entering after a night out on the cold, rainy street. We were also warmly welcomed by Willie, with a huge smile and a booming voice, who escorted up the stairs for aprons and training.
We were a group of about 20 people; all ages, races, shapes and sizes. There were a number of children with parents, young people with tattoos and dreadlocks and older empty-nesters like Charlie and I. The meals were cooked by the Mission residents who were either in a recovery program or part of the homeless shelter. We volunteers set up tables, served food and drink then cleaned up after breakfast to prepare for the next shift serving Thanksgiving dinner.
People started entering for breakfast at 7:00 am. A line had started to form outside and we served hot chocolate and coffee as they waited. As our guests took their seats our team served up hot plates of eggs, biscuits, sausage and bacon. It was surprising how well this group of people who just met could work efficiently to feed so many of the hungry. The love and caring in the room was palpable while the guests responded with blessings, appreciation and kind words. It was particularly heartwarming to watch the children serve; shyly at first but then more confidently as they received thanks from the guests and encouragement from their parents and coworkers.
It was difficult to fight back the tears when a hungry, homeless person looks you in the eye and says, “God bless you”, “You made my Thanksgiving”, and “Thank you for being here today.” It is so easy to take the simplest things for granted; love, friendship, family, a warm bed or a hot meal. I intend to hold this feeling in my heart throughout the year and embrace gratitude for the simple blessing in my life which fuel the continued desire to serve humanity.Read More
· Fresh air! Need we say more
· Challenge and improve your balance. Walking on uneven surfaces can actually benefit your joint awareness and stability. Just be aware of any trip hazards.
· Improve your bone health. The force of impact during walking can actually help stimulate bone growth.
· Build your muscles and get your heart pumping. Add some elevation gain. Progress from a gentle incline in your neighborhood to a wilderness mountain hike. This can help strengthen muscles and increase activity tolerance.
· Get happy! Step up your pace and allow the endorphin release to enhance your mood.
If you have been experiencing pain or discomfort, making walking difficult, reach out to our Physical Therapy team at Northwest Wellness . We have an interdisciplinary team of healthcare professionals to meet all of your health and wellness needs. Our goal is to help you get back to living an active, healthy, and pain-free lifestyle.
Northwest Wellness is located at:
37430 Pacific Hwy S.
Federal Way, WA 98003