Flexibility Importance

My Sciatic Nerve Pain

I trained for months to run my first 10K. Two days before the race I started to experience pain and numbness in my leg. I had trained hard for this race. I ran it despite the pain. Turns out I was experiences sciatic nerve pain. I have since realized how important stretching is at my age. 

Running my first 10K

Piriformis Syndrome is a neuromuscular disorder that occurs when the sciatic nerve is compressed or irritated by this muscle causing pain, tingling and numbness in the butt and along the sciatic nerve down into the lower thigh and leg.  The main course of treatment is loosening up this muscle by stretching. 

Sciatic Nerve

Flexibility and loosening up your muscles is very important to maintaining a healthy body. Lack of flexibility is probably one the single most important factors affecting our quality of life as we age.  My goal is to stretch all my muscles at least twice a day.

The Benefits of Stretching:

• Increase muscle flexibility and improve daily performance.  
• Increase joint range of motion and  help your mobility and improve balance.
• Improve circulation which increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. 
• Frequent stretching keeps your muscles from getting tight which helps maintain your posture.
• Provide stress relief and relaxes tight, tense muscles that often accompany stress. 

Proper Stretching Tips

Warm up first -- Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently moving your arms for five minutes.

Hold each stretch - It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds, and up to 60 seconds for a really tight muscles. 

Don't Bounce -- Bouncing as you stretch can cause micro-tears in the muscle, which leave scar tissue as the muscle heals. This tissue tightens the muscle making it even less flexible.

No Pain -- Stretching should be pain free. You've gone too far if you feel pain. Dial it back until you don't feel any pain, then hold the stretch. 

Relax and breathe - Don't hold your breath while you're stretching and stretch both sides to make sure your joint range of motion is as equal as possible on each side of your body.

Before & After - Light stretching after your warm-up then followed by a more thorough stretching regimen after your workout is the best. 

My Goals

Right now my biggest goal is stretching out my leg, hip and butt muscles.  Here are some of my favorite stretches to help keep me mobile! Hold each stretch for 30 to 60 seconds on each leg at least twice a day.

  

These are great stretches when you are working on your computer.  Just take a minute or two to stretch out those leg muscles. Stretching your muscles everyday will help maintain a healthy body. 

Steps to Simple Clean Eating Plan

My Plan

This is what I did for my clean eating plan. You may want to create a plan that fits your lifestyle. Check out What is Clean Eating before you get started. 

 Define Clean Eating to You

• Get rid of the chemicals by reducing the amount of processed foods
• No more whites - sugar, white flour, white rice
• Eat Healthy grains - wild rice, kasha, barley, quinoa, Ezekiel bread (Trader Joes)
• More healthy fats -- real butter, whole eggs, raw nuts, avocado, coconut oil
• Treat yourself - but define when and how often
• Stick to foods with only 5 to 6 ingredients
• Organic fruits and vegies
• Stick to non-starch, low-carb vegies -- mushrooms, okra, celery, zuchinni, spinach, kale (GREEN!)

Clean out fridge and pantry

Revamp your pantry and cupboards to align with your clean eating goals. This action not only declutters your physical space but also clears the path for a decluttered, wholesome diet.

Purge your kitchen of items that don't serve your clean eating mission and make room for the foods that do. This simple act can help you break free from old, unhealthy eating habits.

Keep only the foods on your list of clean eating foods.

Reorganize your food can enhance your awareness. When healthy choices are more visible and easily accessible, you're more likely to reach for them. This can be a game-changer when it comes to overcoming old eating patterns.

Throw out anything that says Fat Free (except Greek yogurt) - Fat free is bad for you! 

Organized pantry without junk food.

Research and plan your menu

• Grocery shop & prep once week.
• Stock up on frozen fruits and vegetables. They are more likely to have retained more nutrients since they are frozen at their freshest. Read the labels as some frozen produce has added sugar.
• Use the crock pot more for simple easy meals. 

Breakfast & Lunch Ideas

• Fruit then 20 minutes later eat Greek Yogurt with a tbsp of flax seed, cinnamon, chia seeds and granola. 
• Lunch is tuna salad on a pita, salad with lots of vegies, or scrambled eggs with vegies.

Disclosure: I am not a medical professional

Before you dive into the world of clean eating and its myriad benefits, it's crucial to clarify that I am not a doctor or a nutritionist. While I'm excited to share insights and information about clean eating, it's essential to recognize that everyone's dietary needs are unique. What works for one person may not be suitable for another. I wan

Prior to making any significant changes to your diet or lifestyle, it's strongly recommended that you consult with a qualified healthcare professional, such as a doctor or a registered dietitian. They can provide personalized guidance and ensure that any dietary modifications align with your specific health and nutritional requirements.