Treat your joints to Functional Range Conditioning
First created by Dr. Andreo Spina, the goal of Functional Range Conditioning (FRC) is to improve and maintain functional mobility for the long term by training the nervous system to support joints and mobility. The potential benefits of using FRC as a conditioning program include improved flexibility and mobility, better joint health, and performance enhancement for both everyday movement and athletic performance.
As we grow older—or if our joints and muscles aren’t being used regularly—range of motion begins to shorten. Maintaining mobility has been shown to be a powerful preventative health measure for older populations in terms of continued independent living, and has been associated with fewer falls and hospitalizations as well as better quality of life.
Get to know the latest superfood—seaberries!
Bright orange and bursting with flavor, seaberries are the fruit of the sea buckthorn plant (Hippophaë rhamnoides). While they might be a relatively obscure fruit in North America, seaberries have been utilized for their medicinal benefits in Asia and parts of Europe as far back as 5000 BCE . Containing over 100 different types of plant compounds, sea buckthorn is an excellent sources of minerals; A,B, C, and E vitamins; flavonoids; and polyunsaturated fatty acids. Sea berries are also high in fiber and are relatively high in protein compared to other plants.
Preliminary research has shown that seaberries could potentially have a healing effect on cardiovascular health as well as potential anti-cancer properties. Seaberry oil (pressed from the seeds of the fruit) has also been used to treat eczema, acne, stomach issues, and high blood pressure, but there is limited research to support these health claims. Enjoy seaberries by making them into juice, jam, or a fruit sauce!
Learn how to style a circadian home
Forget counting sheep—the latest trend in maximizing your sleep routine involves fitting the home so that it complements your natural circadian rhythm.
The term circadian rhythm refers to the 24-hour biological cycle that naturally occurs in the human body, and affects wakefulness, metabolism, body temperature, digestion, hunger levels, hormone secretion, and many more critical functions. Disruption of this system is associated with metabolic disorders, type 2 diabetes, increased risk for cardiovascular disease, and poor wound healing.
When it comes to circadian rhythms, the biggest external factor is exposure to light. In fact, we are most sensitive to light exposure two hours before bedtime, throughout the night, and then during the hour before we wake up. Choosing accessories that emphasize brightness or darkness is the premise behind creating a circadian home, such as blackout curtains, electric fans, white noise machines, SAD lamps, and circadian lighting apps.
Quench your thirst with fruit-infused ice cubes
Looking for a more delicious motivation for staying hydrated? Try making infused ice cubes with your favorite fresh herbs and fruit—the perfect addition to still or sparkling water.
For herbal inspiration, choose herbs such as rosemary (thought to boost memory and mood), peppermint (linked to reduced mental fatigue), or thyme (rich in antioxidants and has antimicrobial properties).
Almost any kind of fruit or berry can be used to make infused ice cubes, including raspberries, peaches, papaya, mango, and blackberries. To make infused ice cubes, wash the fruit and/or herbs you have selected, removing seeds and woody stems as you work. Fill each individual ice cube tray one-third of the way full and cover with water before freezing as usual.
