Tag: exercise

Posted on

From beginner’s yoga to more advanced practices, downward dog is one of the most popular poses…with a few common misconceptions. Physical therapist Dawn Lorring, PT, MPT @ClevelandClinic

Take a ‘Paws’ With Downward Dog

This transitional and restorative yoga pose provides a full-body stretch

Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.

From beginner’s yoga to more advanced practices, downward dog is one of the most popular poses…with a few common misconceptions.

Rounding your back, placing your feet too far apart or putting too much weight into your wrists can all create a deeper stretch than intended — which increases your risk of injury.

Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.

What is downward dog?

Downward dog (also known as downward facing dog, facing dog pose or Adho Mukha Svanasana in Sanskrit) is a foundational yoga pose. It’s often used as a transition between movements, like sun salutations. It’s also a form of active resting, active stretching and strengthening. This allows you to check in with yourself and re-evaluate your intentions during your practice.

You do downward facing dog by putting your body into an inverted V-shape (or pyramid), as if there were a straight line that runs through the top of your head up your spine and out of your butt toward the ceiling.

How to properly do downward facing dog

Facing dog pose won’t usually be your first movement when doing yoga. Before trying it, it’s best to loosen up your muscles and joints and find ways to work it into your overall yoga practice.

Once you’re warmed up and ready to go, follow these steps:

  1. Start on all fours with your hands shoulder-width apart and your knees in line directly behind your hips.
  2. Spreading your fingers wide, press down into your hands and tuck your toes (almost like you’re using them to grip the floor beneath you).
  3. As you exhale, bring your hips up and back, as if there’s a string pulling your butt toward the ceiling, so your body creates an inverted V-shape (or pyramid).
  4. Focus on straightening your back, not rounding it, so your head and neck are relaxed between your upper arms. It helps to focus on pressing through your arms to “push” the ground away from you and keep your arms active.
  5. Engage your core muscles and pull your tummy in.
  6. Keep your legs straight and, if it’s comfortable for you to do so, try to drop your heels down to the floor.
  7. Adjust your posture by shifting your weight between your hands and feet until you sink comfortably into the position.
  8. Hold this pose for 10 to 15 seconds at a time, making sure to breathe throughout.
  9. For a more relaxed stretch, bend your knees a little and readjust your posture as needed.
  10. When you’re done, exhale and move into your next pose or slowly lower yourself to the floor to enter child’s pose.

“Downward facing dog isn’t about keeping your heels on the ground or holding it for long periods of time,” clarifies Lorring. “It’s really about making sure you’re going to a place that’s comfortable for you, so you can adjust your body as often as you need in this pose.”

Facing dog pose variations

If you have a hard time getting down on your hands and knees, try this wall variation:

  1. Face the wall and place both your hands out in front of you so your palms are flat and your fingers are stretched out.
  2. Keeping your head and back straight and your hands on the wall in front of you, slowly walk your legs backward.
  3. As you move, walk your hands down the wall so you hinge at your hips and look directly at the floor.
  4. Keeping your head and neck relaxed, hold this pose for 10 to 15 seconds before slowly returning to stand.
  5. If you feel stress or discomfort in your wrists, you can modify by rolling up a towel or the edge of your yoga mat and placing the roll under the heels of your hands. This will decrease some of that pressure.

For a more challenging stretch that deeply engages your hips and hamstrings:

  1. While in the downward facing dog position, lift one leg up and stretch it toward the ceiling.
  2. For a deeper stretch, bend your outstretched leg back and over your body, so your knee is facing away from you.
  3. Repeat this process with the other leg, holding the pose for as long as you feel comfortable on either side.

Downward dog benefits

Downward facing dog provides a full body stretch, while also strengthening and working your:

Adho Mukha Svanasana helps improve your flexibility and control, and provides you a moment of active rest. It also increases blood flow to your head and upper body when you’re in the inverted V position. But because of this, you should talk to your yoga instructor, athletic trainer or healthcare provider before starting this position if you have:

“Facing dog pose tries to improve flexibility but also builds the strength to control that flexibility,” says Lorring. “If you’re feeling excessive stress to a certain part of your body, then you’re probably holding the pose for too long or you’re trying to go into a range that you’re not ready for. We can help you get there.”

Posted on

English peas in pod pasta recipe with mint and grated Parmigiano Reggiano.@ClevelandClinic #heartaware

There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.

Ingredients

Kosher salt
1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods)
½ cup water
¼ cup extra-virgin olive oil
2 small spring onions or 2 large shallots, chopped
2 small spring garlic (whites) or 3 garlic cloves, minced
2 tablespoons Greek yogurt (optional)
12 ounces whole grain pasta, such as linguine, rigatoni or small shells
Freshly ground black pepper
¼ cup fresh mint (peppermint preferred), thinly sliced
Espelette pepper to taste (optional)
Grated Parmigiano Reggiano cheese (optional)

Directions

  1. Bring a large pot of water to boil and add enough salt to make it salty like the sea.
  2. Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
  3. Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
  4. Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
  5. Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
  6. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
  7. Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.

Nutritional info (per serving)

Makes 4 servings.

Calories: 554 kcal
Total fiber: 12 g
Soluble fiber: 0.1 g
Protein: 15.5 g
Total fat: 16.7 g
Saturated fat: 2.0 g
Healthy fats: 12.1 g
Carbohydrates: 84 g
Sugars: 7.7 g
Added sugars: 0 g
Sodium: 178 mg
Potassium: 433 mg
Magnesium: 14 mg
Calcium: 134 mg

Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.

Posted on

Researchers don’t know as much about the direct effects of long-term stress on blood pressure.  But they do know that stress can impact lifestyle habits and increase your risk of heart disease and other chronic health issues. Luke Laffin, MD. @ClevelandClinic

How Stress Is Linked to High Blood Pressure

Daily stressors can increase BP in the moment, as well as contribute to habits that can feed long-term hypertension

Feeling stressed? If so, you’re hardly alone, given that stress has been called the health epidemic of the 21st century. But have you ever wondered what all this stress means for your blood pressure?

The answer, it turns out, is more complex than you might think. Let’s take a closer look with preventive cardiologist Luke Laffin, MD.

Does stress raise blood pressure?

Stressful moments can totally send your blood pressure (BP) skyrocketing. You feel it deep in your core, too, as your heart thumps harder and your nerves jangle with a fight-or-flight response.

“If we’re in a stressful situation, the normal physiologic response is to increase blood pressure,” explains Dr. Laffin. “But your body can handle these sorts of acute changes in blood pressure pretty well.”

And once the immediate stressor is gone, your BP should return to its typical level.

Of course, not all stress clocks out like it’s a shift worker. Chronic stress tends to linger — and that can contribute to a long list of physical symptoms, including high blood pressure (hypertension).

The connection between stress and hypertension

Researchers don’t know as much about the direct effects of long-term stress on blood pressure. But they do know that stress can impact lifestyle habits and increase your risk of heart disease and other chronic health issues.

“Stress itself doesn’t necessarily cause sustained elevations in blood pressure,” says Dr. Laffin. “But it often has an impact on lifestyle factors, which can absolutely contribute to long-term elevations in blood pressure.”

When you’re chronically stressed, you can fall into habits that can lead to higher blood pressure and increase your risk of heart disease. These include:

  • Sleeping too little, too much or poorly
  • Not exercising as much
  • Make unhealthy food choices
  • Smoking
  • Drinking alcohol

It can be difficult to see when acute stress transitions to chronic stress. But seemingly “temporary” stressors that last for weeks can turn into chronic stressors that need to be addressed for the sake of your heart health.

“What we’re really worried about is chronically elevated blood pressure,” states Dr. Laffin.

Can lowering stress lower your BP?

Finding ways to better manage your stress can help keep your blood pressure from rising and staying at elevated levels, suggests Dr. Laffin. He suggests:

  • Focusing on fitness: “Working out regularly is a great way to feel better, decrease stress levels and better adapt to difficult situations,” says Dr. Laffin. The positive effects of exercise on heart health are also important for your blood pressure.
  • Catching ZZZs: The quantity and quality of your sleep matter for your BP. “For stable blood pressure, you need to get about six to eight hours of uninterrupted sleep at night,” he advises.
  • Minimizing stressors: To reduce stress, you need to address its causes. Of course, that can be easier said than done when stressors involve your job or family. In these cases, additional steps, like therapy, may help you find coping strategies.
  • Adopting a heart-healthy diet: Foods high in sodium and saturated fats can increase blood pressure even before you add stress to the mix. Embracing a Mediterranean-style diet and eating more antioxidant-rich foods can help keep your BP down.
  • Calming techniques: Various forms of meditation can help you calm your mind and tamp down stress. There’s evidence that mindfulness-based stress reduction can lower BP within a few months.

Medications like beta-blockers may also be an option if stress seems to be driving blood pressure into danger zones. Antihypertensives can help bring down high blood pressure, too.

“But managing stress-related hypertension usually comes down to lifestyle,” clarifies Dr. Laffin. “Diet, exercise, sleep — those are all factors that play a big role in keeping your heart healthy.”

Posted on

A delicious Greek appetizer with our healthier twist! @ClevelandClinic #spanakopitas

This savory Greek appetizer is usually made with a lot of butter and a lot of feta cheese, which is delicious, but not really heart-healthy. Our just-as-delicious recipe offers a lighter, heart-healthier alternative!

Ingredients

  • Olive oil cooking spray
  • 1 small onion, minced
  • One 10-ounce package frozen, chopped spinach
  • 1/3 cup crumbled reduced-fat feta cheese
  • 1/4 cup 1% cottage cheese
  • 1/8 teaspoon ground nutmeg
  • 1 1/2 tablespoons chopped fresh dill
  • Freshly ground pepper
  • 1 tablespoon egg substitute
  • 5 sheets frozen phyllo dough, thawed
  • Refrigerated butter-flavored cooking spray

Directions

  1. Preheat the oven to 350 F. Coat a baking sheet with olive oil cooking spray.
  2. Coat a large nonstick skillet with olive oil cooking spray. Add the onion and spinach; saute over medium-high heat until the spinach is thawed and the onion begins to wilt, 8 to 10 minutes. Stir frequently to break up clumps of spinach. Add the feta and cottage cheese along with the nutmeg, dill, pepper and egg substitute; mix well. Remove from heat and cool for 5 minutes.
  3. Cut the phyllo dough into four lengthwise strips, covering the dough you’re not using with a damp tea towel so it doesn’t dry out. Coat each strip with the butter-flavored spray. Place a tablespoon of spinach mix on top of a strip of dough and fold over to make a triangle; continue folding over as if folding a flag. Place on the prepared baking sheet. Repeat, using all the remaining phyllo and filling. Coat each triangle with the butter-flavored spray. Bake for about 20 minutes, until browned. Serve warm.

Nutrition information (per serving)

Makes 20 pieces (10 servings/2 pieces serving)

Calories: 50
Total fat: 1.5 g
Protein: 3 g
Carbohydrate: 7 g
Dietary fiber: 0 g
Cholesterol: 0 mg
Sodium: 180 mg
Potassium: 60 mg

— Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).