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

Step-by-Step Guide for Beginners

As someone committed to living a healthier lifestyle, I've found clean eating to be a transformative approach. Here's a straightforward, actionable plan to help you easily adopt clean eating tailored to your personal needs.

What Is Clean Eating?

Clean eating involves consuming foods in their most natural state, limiting processed foods, and prioritizing whole, nutrient-rich ingredients. Before you dive in, check out my detailed guide: What is Clean Eating?

Step 1: Define Clean Eating for You

Personalize your definition of clean eating based on your lifestyle and preferences:

• Minimize Processed Foods: Avoid products with artificial chemicals and preservatives.

• Avoid Refined Whites: Eliminate refined sugars, white flour, and white rice.

• Choose Healthy Grains: Opt for wild rice, quinoa, barley, Ezekiel bread (available at stores like Trader Joe’s).

• Incorporate Healthy Fats: Enjoy real butter, whole eggs, raw nuts, avocados, and coconut oil.

• Plan Occasional Treats: Clearly define frequency and types of indulgences.

• Limit Ingredient Lists: Focus on foods with just 5-6 recognizable ingredients.

• Go Organic: Choose organic fruits and vegetables when possible.

• Low-Carb Veggies: Prioritize nutrient-rich, low-carb vegetables like mushrooms, okra, celery, zucchini, spinach, and kale.

Step 2: Clean Out Your Kitchen

Creating a supportive environment is crucial:

• Purge Unhealthy Items: Clear your fridge and pantry of processed foods and "fat-free" items, except Greek yogurt.

• Reorganize Your Space: Keep clean, healthy options visible and easily accessible to encourage better eating habits.

• Keep only the foods on your list of clean eating foods. Throw out anything that says Fat Free (except Greek yogurt) - Fat free is bad for you! 

Organized pantry without junk food.

Step 3: Meal Planning and Prep

Efficient meal planning is essential:

• Weekly Grocery Shopping: Plan meals ahead and shop once weekly.

• Frozen Foods: Stock up on frozen fruits and vegetables—often higher in nutrients since they're frozen fresh. Check labels for added sugars.

• Utilize Crockpot: Prepare simple, nutritious meals easily and conveniently.

Healthy Meal Ideas

Breakfast Options:

• Fresh fruit, followed 20 minutes later by Greek yogurt topped with flax seeds, chia seeds, cinnamon, and granola.

Lunch Ideas:

• Tuna salad on whole-grain pita

• Mixed vegetable salads

• Scrambled eggs with a variety of veggies

Additional Clean Eating Tips

• Stay hydrated by drinking plenty of water.

• Include lean proteins (fish, poultry, legumes).

• Practice mindful eating: pay attention to hunger signals and portion sizes.

Frequently Asked Questions (FAQs)

Q: What are some easy clean eating snacks?
A: Nuts, fresh fruits, sliced vegetables with hummus, Greek yogurt, and homemade trail mix.

Q: Can clean eating include meat?
A: Yes, lean meats like chicken, turkey, and fish are great clean eating choices.

Q: Is clean eating expensive?
A: Not necessarily. Buying seasonal produce, bulk grains, and frozen items can make clean eating budget-friendly.

Q: Do I need supplements on a clean eating diet?
A: Ideally, your nutritional needs should be met through diet, but consider consulting a healthcare professional for specific recommendations.

Important Health Disclaimer

While this plan outlines beneficial guidelines based on my personal experience, it is essential to remember I am not a medical professional. Everyone’s nutritional needs are unique, and it's strongly advised to consult a qualified healthcare provider, such as a registered dietitian or doctor, before making significant dietary changes.

Expert Recommendation

From personal experience, the key to sustainable clean eating is consistency and moderation. Gradually implementing these steps will help you create lasting, healthy eating habits that enhance your overall wellbeing.

Embracing clean eating doesn't have to be complicated. With clear, actionable steps, you can effectively transition to healthier eating habits, improve your energy levels, and boost overall wellness. For more practical advice and healthy lifestyle tips check out my Empower page!