mindset monday: watch out for the 'availability heuristic' in deciding how to manage and treat your low back pain
What is your first instinct when you have low back pain? Doctors? MRIs? Steroid injections? Watch out! The Availability Heuristic is talking. I know what you're thinking, wait what? The who-istic? Don't worry, it is just a fancy way of describing the mental shortcuts our brain uses to make decisions and estimate risk based on how often or how many examples come to mind. The more examples, the stronger our belief.
James Clear warns us not to make assumptions this way by taking us through a thought exercise challenging a very common belief: the world is more violent than ever. Actually, did you know we live in the least violent time in history Are you shocked? Don't believe it? It is true!
Cook your greens? GASP! Conventional wisdom told us those nutrients will leach out, so you must eat your greens raw! However, a few years ago I heard that wilting my greens with a little heat will release certain vitamins and minerals that would otherwise remain trapped in the raw leaf. But what about poor maligned kale here? Cooking tempers the bitterness so off-putting to some, and offers many possible flavor enhancements - how else to get those picky eaters to at least get some nutrients? So what is the best way?
We've all seen this saying in meme form all over the internet. It sounds good, but what does it really mean? What is the 'other side of fear' and how can I get there? Will I really live my dream life once I'm there? The main concept in this popular quote is Loss Aversion. Simply put, we are more sensitive to losses than to gains. When we have to make a choice or set a goal, our thought processes are skewed more toward avoiding pain or loss than seeking out pleasure or success. This can lead us to choose a strategy that will sabotage our progress.
As a health and fitness professional I belong to many related online discussion groups. Most of them are really informative. However, certain groups dedicated to women in peri-menopause/menopause actually made me sad. Really sad. I came across so many women who, when confronted with the inevitable yet profound changes of menopause, opted to treat their symptoms with medication (often multiple medications) and/or having their reproductive organs surgically removed. YET THEY STILL FELT UNHEALTHY AND UNHAPPY! What is going on?
Although people fast for a variety of reasons, in all cases fasting involves denying nourishment(s) to physical body in some set way, for a set period of time, with a particular purpose in mind. If you have no major health concerns, fasting can benefit the mind, body and spirit in countless ways. Today is a fast day for me. I'm grateful fasting comes relatively easy to me because I can recognize and appreciate the good things it does for me. Sometimes I even look forward to fasting! But it wasn't always this way.....
HOT OFF THE PRESSES: MY PCES CERTIFICATION NOW INCLUDES PREGNANCY! Studies conclusively show that not only SHOULD pregnant women be exercising, if they aren't exercising when they get pregnant, they should start!
I am so excited to to dig in to the recently added pregnancy modules to the Postpartum Corrective Exercise Specialist (PCES) Certification by Dr. Sarah Ellis Duvall, founder of Core Exercise Solutions so I can help you Get Stronger, Move Better and Feel Great throughout your pregnancy.
Course topics include:
-physiological changes by trimester and how to adapt
-individualizing and developing safe exercise programs
-posture analysis and correction
-diastasis prevention exercises
-pelvic pressure management
-pelvic floor dysfunction
-pubic bone and SI joint pain
-deep butt pain
-breathing analysis and correction
According to Dr. Sarah Ellis Duvall, author of the certification course, studies now conclusively show that not only should pregnant women be exercising, if they aren't exercising when they get pregnant, they should start! I am so excited to to dig in to the recently added pregnancy modules to the Postpartum Corrective Exercise Specialist (PCES) Certification so I can help you Get Stronger, Move Better and Feel Great throughout your pregnancy. Topics covered include:
I am in the process of re-adopting an alkaline diet, since I have had success with it in the past to alleviate certain autoimmune conditions (in my case psoriasis and GERD).
I vividly remember lying awake scratching as a little girl. My pediatrician at the time said I was allergic to chocolate and prescribed antihistamines. Over the years I’ve used various steroid creams for temporary relief. My pediatrician was on the right track, but thankfully I have no food allergies. It turns out that chocolate is highly acidic. While I believe I can safely say I walk the walk fitness-wise, my nutrition is another story. I love certain foods, but they don't love me!
Under the advice of a naturopath, I embarked on reducing acidic foods in my diet. But when I looked up just which foods are acidic and which are alkaline (click for an example of the many charts on the internet), I became confused and demoralized. Not only was my diet highly acidic, I had never heard of some of the alkaline foods listed. So now from time to time I post about foods that are mostly alkaline on my Instagram.
Today I am going to focus on the interestingly named Jerusalem Artichoke.
Mindset monday: unsure of which road to take on your journey to fitness and better health? watch out for survivorship bias!
When presented with a problem to solve or a decision to make, have you ever said things like:
"well, Albert Einstein didn't talk until he was three, so I'm not worried about my child" or
"Steve Jobs dropped out of college and went on to found Apple Computer, so who needs school?" If you answered yes, first of all, you're no Albert Einstein or Steve Jobs, and you just succumbed to Survivorship Bias.
You don't have to be an Olympic body builder or train like one to get stronger, move better, be healthier, and feel and look great.
Learn 5 exercises that will help you fix your posture and feel more mobile!