Tuesday, June 9, 2015

Save that Rind!!!


Nothing says summer like sunshine and watermelon.  Americans love watermelon so much that the average person eats 16 pounds of it per year.  That’s 5.1 billion pounds of watermelon consumed per year in the US!  That’s a good thing, because watermelon has been shown to be particularly healthy and quite low in calories.

But, most Americans only eat the red part of the watermelon and toss away the rind. Since the rind comprises 30 percent of a watermelon, that means Americans throw away 1.5 billion pounds of watermelon rind every year.  If only there was something which could be done with all that rind….

Good news!  There is actually a lot that can be done with the lowly watermelon rind, culinarily speaking.  It can be stewed, pickled and even used as a tasty addition to stir-fries.  Keep in mind that we are talking about the juicy white part, not the green outer-layer (don’t eat that).

While the sweet red part of the watermelon provides benefits such as increased muscle movement, recovery, and reduced inflammation, the rind also provides an added bonus of health benefits. Watermelon rind has tons of an amino acid called citrulline.  This amino has been shown to have very effective antioxidant effects.  Plus citrulline is known to dilate blood vessels and greatly improve circulation.  Citrulline also provides endurance, making muscles take longer to fatigue.  This means you can exercise more effectively and stretch better (especially with the Piri-Stretcher® from Miracle Stretch®). 

In addition, citrulline is converted into another amino within the kidneys, called arginine. Arginine improves heart health, the circulatory system and immune system. That's a power packed picnic of watermelon rind benefits, usually left to waste.

So, while the rind may be healthy, it does need a little help to elevate it from a juicy, but bland, throw-away to a delectable summer treat.  It can be added to stir-fries or stewed, but in the Southern US, Americans have found the perfect solution:  making rind pickles!

There are many good recipes out there, and odds are that you will have more than enough rind to try each one of them.  Why not?  Making pickles is extremely easy, and even fun - something you can do with your kids or grandkids.  All you need is a jar, a few simple ingredients, and a stove.  The end result is an absolutely delicious addition to your summer afternoons that will benefit your health and have your friends talking about what a culinary genius you are.

Below is an adaptation for pickled watermelon rinds from a fruit pickling recipe by Alton Brown.

Summertime Watermelon-Rind Pickles

Rind of 1 medium watermelon, skin and remaining red flesh removed, cut into 2”x1/2” pieces

½ lemon, thinly sliced

1 Tablespoon fresh ginger, thinly sliced

1c water

1c sugar

1c cider vinegar

1 sprig fresh mint

1 canning jar with lid

Place the cut rinds (standing upright) into jar.  Add lemon, ginger and mint.

In a non-reactive saucepan, combine the water, sugar and cider vinegar.  Bring the liquid to a simmer, and cook until the sugar is dissolved.

Slowly, and carefully, pour the hot liquid over the rind mixture in the jar.  Fill to the top.  Cool the jars contents, then refrigerate for 2 days before serving.

So, enjoy the sunshine and summertime with your fun, new guilt-free pickled snack...and all the amazing health benefits that go along with it. 


Wednesday, June 3, 2015

Continuing Therapy at Home


Many utilize physical therapists or chiropractors as a part of a treatment program for Piriformis Syndrome and Sciatica.  At the end of the therapy session it feels great, and most patients are full of intent to continue the prescribed stretches when they get home.  However once home, it is easy to fall back into routine, forgo stretching, and begin to experience associated low back, buttocks, or leg pain all over again.
Why is it so difficult to stick to a home therapy regimen?
Some of the obstacles are:
1)    Once home, it is easy to forget how the stretches are properly done.

2)    You aren't flexible enough to confidently complete the stretch alone.

3)    It's difficult to stick to a home therapy schedule, especially when you aren’t experiencing immediate pain.

4)    Pain meds can sometimes seem like a faster, easier solution, despite the fact that they never address the root cause.

Let’s address each of these barriers, and see if our solutions can lead to a happier, more pain free life.

What was that stretch again??? So, you learn great stretches at the clinic.  You think they work so well.  But later at home, you can’t remember exactly how it was done… there are several things you can do to help solve this problem.

Ask your doctor or therapist for the name of each particular stretch you are taught.  Write them down.  Later, you can do an internet search for the stretch and find visual examples.

Also, ask if you can set up your phone to record your stretches at the clinic.  A video of yourself, doing the proper stretch, is a great way to revisit proper technique.  As you repeat these stretches again and again, your body will remember how they’re done, even if you don’t.

I can't do it very well by myself. If it is a stretch beyond your ability, your doctor or therapist will let you know. So be confident.  Surround yourself with positive thoughts.  Take deep breaths; maybe even take a moment to meditate prior to beginning your stretches.  Keep your goal firmly set in mind: which is to relieve the pain you suffer.

Now just do the best you can; relax, don't push too hard, know that perfection isn’t required.

Umm… I forgot. Procrastination and forgetfulness are huge obstacles to success.  To reach any goal, it's important to eliminate these as much as possible.  In the context of home therapy, they can mean the difference between successful pain management or suffering. 

Keep a journal.  Log the date and time of each home therapy session.  By doing this, we become more accountable to ourselves.  There can be no confusion about when, how often, or for how long.

Place any equipment you utilize (like the Piri-Stretcher® by Miracle Stretch®) in a prominent place in your house.  Put it where you see it several times a day.  When it’s placed in a closet or drawer, it becomes easier to forget it.  However, when you force yourself to see it, the visual aid will prompt and drive you to use it, thus helping you to stick to your therapy routine.

Set a specific time each day to do your therapy.  Make it the same time every day.  Research has found that just before bed is an optimal time for stretching, as it aids in relaxing your mind and body, and makes for a better sleep.  A regular schedule is easier to follow than one that varies.

I don’t need to stretch… I took my meds.  Pain medication can be an important part of a pain management program.  However, it will not address the root cause of your pain.  While a short term goal is to reduce pain immediately, the over-arching goal should be to eliminate pain altogether.  To accomplish this goal, it's imperative to address the cause of pain.  Dedicated stretching and physical rehabilitation target the root cause for long-term relief.

The  Piri-Stretcher® by Miracle Stretch® helps address obstacles by assisting with a guided, targeted piriformis muscle stretch to relax the muscle and relieve tension on the sciatic nerve. This reduced tension can relieve pain in the lower back, buttocks, and radiating down the legs. Properly placed adaptive handles help you gently relax into the stretch, laying flat, and stretching with confidence; they also provide assistance for various levels of flexibility.  Placed in plain view, The Piri-Stretcher® is a constant reminder that you need to stretch today.  Unlike pain meds, it does target the root of your pain to help with relief and prevention.  

A dedicated regimen of stretching is an excellent, natural way to continue home therapy and move toward a permanent, pain free future.