The Incredible, Edible Avocado.

Sometimes the best tips in life are the simplest. And in this case, it’s a tasty one.

And it’s just one step.

One delicious step.

According to health experts and nutritionists, you can improve your life by adding one item to your daily menu.

Eat an avocado.

So either start eating them or start eating more of them. Use one in place of mayo on a sandwich. Smash it into a delicious guacamole.  Slice it to enrich a salad.  Upgrade any plate presentation while doing the same for your health.

It’s that simple.

Avocados have the healthy fats that help you battle bad cholesterol. They are easy to prepare, and we all know that bowl of guacamole never stays full for long.

But there are so many more benefits that come as a very pleasant surprise.

According to the website, livingtraditionally.com, if you make a simple diet adjustment to adding avocado to your daily intake, there are many benefits to your health:

• An avocado contains more potassium than a banana; avocados have 14% and a banana contains 10% potassium

• Avocados have 23% folate which lowers incidences of heart disease and can lower risks of having a stroke; vitamin E, monounsaturated fats and glutathione are also good for the heart

• Folate is essential in the prevention of birth defects such as spina bifida and neural tube defect

• Eating avocados help the body absorb 5 times the amount of carotenoids, which help fight inflammation and can help reduce pain

• Avocados are good for eye health, containing more carotenoid lutein than any other fruit, protecting against macular degeneration and cataracts

• High in beta-sitosterol, avocados lower bad cholesterol by 22%, raise good cholesterol by 11% and also lower blood triglycerides by 20%

• Studies show high oleic acid prevents breast cancer, inhibits tumor growth in prostate cancer and seeks out precancerous and oral cancer cells, then destroys them

• Avocados are high in fiber and will help you feel fuller longer, potentially helping with weight loss; high fiber helps metabolic health and steadies blood sugar

• Avocado extract paired with soybean oil can reduce the symptoms of arthritis

• Pholyphenols and flavonoids within avocados have anti-inflammatory properties

• Avocados cleanse the intestines, relieving bad breath

• Avocado oil greatly nourishes the skin and is a beneficial treatment for psoriasis and other skin irritations

• Avocados contain an antioxidant called glutathione that prevents heart disease and cancer; plus slows the signs of aging

Please feel free to to pass this knowledge along to the people you know who love avocados, but may not know how much an avocado can love you back.  :)

Be sure to toss in a couple avocados with every shopping trip. Be creative with them in the kitchen. They nearly match eggs in their potential!

(Just go easy on the chips.)

Live Healthy,
Miracle Stretch

Small Steps. Big Leaps!

Small Steps, Big Leaps. Sounds like something you would see on a Motivational Poster.

Or, to be more contemporary, a Motivational Meme. Memes are phrases which can be motivational, funny, or thought-provoking.

Memes tell us to “go for it,” “take the leap,” “jump and figure it all out on the way down.”

Easy to say. Sometimes hard to do.

Statistics show that by this time of the year, most New Year’s Resolutions have failed or have been abandoned. This can leave a stinging sense of failure. What happened? Can I not change? There was so much enthusiasm back on December 31st...

Good news! We recently came across four key principles for approaching change, for the better.

In a recent article in Fast Company, written by Belle Beth Cooper, “How I Became a Morning Person, Read More Books, And Learned a Language in A Year" the author (like so many of us) tried to improve her life, but set goals strikingly different from her current life practices. These goals became mountains of defeat rather than climbs of success.

So she scaled down her goals and changed her approach. Here are four basic principles for achieving goals as taken from the article:

1. START SMALL: REPEAT A TINY HABIT DAILY
When I first started to focus on building healthier habits a few years ago, one of the biggest mistakes I made was to ask too much of myself.

The distance between where I was starting and where I wanted to be was so great that I would fail a lot. And each failure made it harder to succeed the next day.

2. FOCUS ON ONE HABIT AT A TIME
One of the hardest things for me when it comes to building new habits is to not take on too many at once. I always have such grand plans for the things I want to get better at, and so much enthusiasm when I first start out, that I want to build several habits at once.

Every time I’ve tried that approach, I end up failing. Usually a few of the habits don’t stick, but sometimes none of them do. It’s just too much to focus on at once—a bit like multitasking, where your brain has to switch contexts constantly, because you really can’t focus on multiple things at once.

So my new rule is to work on just one habit at a time. Only when that habit is so automatic I can do it every day easily do I start on a new habit.

3. REMOVE BARRIERS: HAVE EVERYTHING YOU NEED AT HAND
I find it much easier to complete my habits when the equipment I need is at hand. For instance, having my phone in my hand already while drinking coffee made it easier to build a habit of doing a quick French lesson at that time. Reading a page of a book every night became a lot easier when I kept the book by my bed.

4. STACK HABITS: BUILD NEW ROUTINES ONTO EXISTING ONES
One of my favorite ways to build new habits is to stack them onto existing habits. This builds up several habits into a routine, and each habit acts as a trigger for the next one.

The cool part about this is you already have lots of habits you probably don’t realize. Brushing your teeth before bed, getting out of bed in the morning, making coffee at the same time every day—these are all existing habits. As long as you do something at the same time every day without thinking about it, it’s a habit you can stack others onto.

These habits are like stretching. A little bit everyday becomes a healthy habit that allows you to gain more freedom in movement, and distance from chronic pain like Sciatica and Piriformis Syndrome.

That “one small step for man, one giant leap for mankind” quote now makes even more sense.

Small steps. Big leaps.

Stay Healthy!

Your Friends at Miracle Stretch

Go 3-For-3 With Exercise, Stretch and Massage for Myofascial and Sciatica Pain

Exercise, Stretching, and Massage.

All three are closely related and all three can help treat, relieve and prevent injury.

However, most Americans may only participate in 2 out of the 3.

Many people still see massage as an indulgence, or a luxury reserved for the fortunate few.

Many people are wrong. Massage needs to be looked at as an option for pain management.

For the millions of Americans who suffer from chronic pain, massage therapy can be helpful in many ways. Especially for those who suffer from Myofascial Pain or Sciatica.

Of course stretching is essential, and exercise is fundamental. So why is massage seen as expendable?

Well, many in our culture feel that massage is only a treat to be enjoyed a few times a year, or only on a vacation.

Then there is the expense. People assume it is costly and/or not covered by some insurances. That seems to be changing. Massage packages can be quite affordable and may help prevent repeated visits to the doctor and/or pain medication prescriptions.

And lastly, some fear massage is not regulated, or even shady, in practice.

All of the above stereotypes must be broken. The below statements, from both the US Labor Department and the University of Minnesota can begin to eliminate doubts.

In fact, the US Bureau of Labor and Statistics predicts a boom in the job market for licensed massage therapists:

Employment of massage therapists is projected to grow 22 percent from 2014 to 2024, much faster than the average for all occupations. Continued growth in the demand for massage services will lead to new openings for massage therapists.

As an increasing number of states adopt licensing requirements and standards for therapists, the practice of massage is likely to be respected and accepted by more people as a way to treat pain and to improve overall wellness.

Similarly, as more healthcare providers understand the benefits of massage, demand will likely increase as these services become part of treatment plans.

According to the University of Minnesota’s Center for Spirituality and Healing:

Massage therapy may help the body in many ways.  Massage can relax muscle tissue, which may lead to decreased nerve compression, increased joint space, and range of motion. This may lead to reduced pain and improved function.

Massage therapy may also improve circulation, which enhances the delivery of oxygen and nutrients to muscle cells and helps remove waste products. These circulatory effects of massage may have value in the treatment of some inflammatory conditions, such as arthritis or edema (an excessive accumulation of fluid in body tissues, which may be reduced using manual lymph drainage).

Massage therapy is also thought to induce a relaxation response, which lowers the heart rate, respiratory rate, and blood pressure; boosts the immune system; and generally decreases the physical effects of stress.

These effects suggest that massage may be helpful for a wide range of conditions.  Some are listed below:

• Carpal tunnel
• Sciatica
• Tension headaches
• Whiplash
• Scoliosis
• Torticollis
• Tendon and muscle tears
• Thoracic outlet syndrome
• Varicose veins
• Pregnancy-related back pain and other discomfort
• Myofascial pain
• Sore or overused muscles (prevents and treats)
• Muscle injury (offers rehabilitation)

So here is your chance to treat your pain while indulging in a little relaxation. Consult your physician before making an appointment. While addressing the issue, they may also be able to recommend someone in your area. (Often someone in the practitioner's office has a massage therapist, and will swear by them.)

Remember: Exercise. Stretch with your Miracle Stretch® Piri-Stretcher® - and try a massage. All of these practices together can improve your physical and mental states of being.

Healthfully yours,

The Miracle Stretch Team

Understanding Cabin Fever: Tackling the Physical and Mental Walls

What Causes a Mental State of "Cabin Fever” & How to Tackle it Head On!

Winter. Cabin Fever Season.

Although "Cabin Fever" is not an official mental diagnosis, there is much evidence of it's effect on the mental state.

A mental state of Cabin Fever can be a mental lockdown of life.

According to ZocDoc.com:

There is definitely an association between the winter months and symptoms such as anxiety and depression. Historically, 'cabin fever' has referred to the symptoms of claustrophobia, stress, and anxiety that develop when someone has to stay inside for long periods of time without access to the outdoors. Although this is not a technical psychiatric diagnosis, it is a well recognized phenomenon. 

Usually most sufferers of cabin fever experience relief if they can start spending more times outdoors, such as engaging in winter sports activities. 

Another, more serious condition is something called seasonal affective disorder. This is a condition in which a person experiences symptoms of mood disruption, including depressive symptoms and, sometimes, anxiety as well, due to decreased exposure to sunlight during the dark winter months. This condition can result in pretty significant disturbance in social functioning, and it often does require treatment either with prescribed light therapy or with certain classes of anti depressant medications. 

People who experience it find routine to be as claustrophobic as four walls and their lives feel so predictable that their spirit suffers from feeling cooped up and constrained.

Emotions can fall prey to complaints, sighs, and cynicism. A growing weight of unfulfilled promises. The weight of goals left unsought, or even avoided, and the weight of excuses piling in one’s head.

And of course the potential accompanying physical weight of a sedentary lifestyle.

Cabin fever can lead to lack of physical activity. This is the time most crucial to stay sharp, to stay focused, and active. Look to avoid the sitting for long periods of time. Include time for stretching and moving about the house. The great thing about any room with four walls is that it includes a floor. Do some push-ups and/or planks. 

Take some time to not only go over your goals, but perhaps add some new ones. Then take simple steps forward. No giant leaps necessary-just put effort into breaking the stagnation of your life. You may see it will have a ripple effect. This ripple effect will lead to more breaks, more opportunities, and more satisfaction.

Like a diet, do this in moderation.

No longer will you feel walls in your mind closing in, but rather those confining walls are now breaking down.

And you are free to move about the cabin.

See you in a stretch,

Your friends at Miracle Stretch®.

Sunny D! An Overlooked Super Vitamin

You may want to mark this page.

This will be a Miracle Stretch® blog to keep for yourself and share with family and friends. It is full of great information for healthy living, in a natural way.

It all has to do with Vitamin D.

While getting Vitamin D from the sun is the most effective manner, it is winter now, and often overcast and grey. So let’s not depend on Santa to bring our daily intake of 2,000 IUs of Vitamin D*. Let’s do it for ourselves.

What are the benefits of Vitamin D? Here are a few highlighted studies from our friends at WebMD:

• At Boston University, after people with high blood pressure were exposed to UVA and UVB rays for three months, vitamin D levels increased by more than 100% -- and high blood pressure normalized
•  A Journal of the American Medical Association study in 2003, of more than 3,000 veterans (ages 50 to 75) at 13 Veterans Affairs medical centers, those who consumed >645 IU of vitamin D per day, along with >4 grams per day of cereal fiber, had a 40% reduction in risk of developing precancerous colon polyps
•  A Journal of the American Geriatrics Society report in 2004 showed that elderly women who took a Vitamin D supplement plus calcium for three months reduced risk of falling by 49% compared with consuming calcium alone 
• A Neurology study in 2004 indicated women who get doses of Vitamin D typically found in daily multivitamin supplements of at least 400 IUs are 40% less likely to develop multiple sclerosis compared with those not taking supplements
• Depression and diseases of the arteries—both associated with Vitamin D deficiency—tend to occur together, says Heidi May, PhD, an epidemiologist with the Intermountain Medical Center at the University of Utah

It makes you want to run out and stock up on Vitamin D, right?

Hold on.

Before you begin to add Vitamin D to your diet, consult with your doctor or nutritionist. Remember the asterisk from earlier? This is because you can overdose on Vitamin D. According to WebMD, the upper limit is 2,000 IU per day from diet and supplements because Vitamin D is stored in the body. Going over the limit could lead to kidney stones, muscle weakness, or excessive bleeding. 

So if used in moderation, Vitamin D is just as important and impactful - if not more so - than Vitamins C and E.

Where can you get it other than the top shelf at the vitamin shop? According to Health.org, here are your best options for Vitamin D:

Sunshine: Aim for 20-25 minutes of sunlight, using sunscreen for UV rays of course.

Fatty Fish: Fatty fish can be a good source of Vitamin D. Common options include salmon, trout, mackerel, tuna, and eel. And you get a bonus—heart-healthy omega-3 fatty acids!

Canned Tuna Fish: Canned tuna fish and sardines both contain Vitamin D.

Fortified Milk: Almost all cow's milk in the U.S. is fortified with Vitamin D, but ice cream and cheese are not. (Sorry.) Some soy and rice milks are fortified, but check the label.

Fortified Orange Juice: One 8-ounce glass of fortified juice usually has around 100 IUs of Vitamin D; the amount varies from brand to brand, check the label.

Eggs: (in moderation) Since the Vitamin D in an egg comes from its yolk, it's important to use the whole egg—not just the whites. One yolk is about 40 IUs.

Fortified Cereal: Remember the line, “part of a complete nutritional breakfast?” This is what they meant. (Sorry, no Count Chocula-types) Choose a low-calorie fortified cereal like Multi Grain Cheerios to get part of your daily Vitamin D. Pair it with fortified milk and a glass of fortified OJ.

Beef Liver. If you like it, eat it. If not, well, that’s understandable.

Cod Liver Oil: Great source of Vitamin D, but watch the intake levels and don’t forget other sources throughout the day. One tablespoon contains about 1,300 IUs of Vitamin D.

So this winter, consult with your physician and look into the remarkable benefits of Vitamin D. And keep checking in with the Miracle Stretch® blog. Each blog we bring you is for your health benefit. There will be more exciting news to come in 2016!

Even though the sun may not be beaming down in winter-time, with knowledge of a few great Vitamin-D tips, your future is sure to be shining brightly. 

Happy Holidays!

The Miracle Stretch Team

Dear Santa: "Can I get the Gift of Relief from my Myofascial and Fibromyalgia Pain?"

Season’s Greetings!

No matter how you celebrate, this season has many people wishing in common. They wish of joy, peace, and health.

Children often have long and detailed lists for Santa, but as adults, the list gets simpler.

If adults were to ask Santa for anything, more than 30 million Americans may ask for relief from chronic pain. (‘Old St. Nick may ask for the same—he does do a lot of lifting and sitting...)

Like letters to the North Pole, Miracle Stretch® gets many letters, emails and questions from folks asking if the Piri-Stretcher® will really help with their pain. In particular, Myofascial and Fibromyalgia Pain.

The answer is: Yes, Virginia, there is a Miracle Stretch®.

The Piri-Stretcher® by Miracle Stretch® can help alleviate Myofascial Pain through a focused and effective guided stretch.

Fibromyalgia Pain can be accompanied by Myofascial Pain - tender pain points on the body. Stretching the piriformis with the Piri-Stretcher® can help with Myofascial relief related to the buttocks, lower back, and legs.

According to the National Spine & Pain Center:

A tough connective tissue layer called fascia covers our muscles and spreads uninterrupted throughout our bodies. When injured, this tissue may tighten and contract putting painful pressure on nerves, muscles, bones, or organs. The area where the injury occurs is referred to as a trigger point. It may feel like a “knot” or “band” in the muscle. Often very sensitive to even light pressure, these trigger points typically generate pain not only at the site, but also in other areas of the body (referred pain). You may experience symptoms that appear totally unrelated to the original injury.

So put the Piri-Stretcher® at the top of your list. Mark it on the Secret Santa form you fill out and hint about with family and friends.

OR simply give yourself the gift of relief this year by ordering one and having it shipped to you before Christmas. Then you will know the the relief thousands have experienced across the country and outside the U.S.

Keep in mind, Miracle Stretch® can also lessen your stress by giving you a great gift to give. The Piri-Stretcher® is thoughtful, effective and affordable! Be prepared for many thank yous!

Speaking of eliminating stress.

We have touched upon this before in our blogs and on our social posts, but it bears repeating. Yes, physical trauma can lead to chronic pain, however mental stress can also create and add to its development.

Here is a holiday thought to put in your eggnog: The season may be the reason for our pain. At least a little...

We are not saying you can completely avoid stress. However, we are suggesting that you find Peace. This can be done by making time for yourself and by following these helpful tips from the Mayo Clinic.

Take care of yourself if you have Myofascial Pain or Fibromyalgia. Self-care measures keep your body healthy and may make it easier for you to concentrate on coping with your pain. Try to:

• Exercise. Gentle exercise can help you cope better with pain. When your pain allows, get moving. Ask your doctor or physical therapist about appropriate exercises.
• Relax. If you're stressed and tense, you may experience more pain. Find ways to relax. Meditating, writing in a journal or talking with friends can all be helpful.
• Take care of your body. Eat a healthy diet full of fruits and vegetables. Get enough sleep so that you wake rested. Take care of your body so that you can put your energy toward coping with your pain.

So be good to others, and don't forget yourself, this holiday season and always!

Happy Holidays!

Your Friends at Miracle Stretch

8 Driving Tips to Help Reduce Back, Buttocks, & Leg Pain

Sitting extended periods is one of the top contributors to Piriformis Syndrome and Sciatica. Muscles can become tight and imbalanced creating associated low back, buttocks, or leg pain. In addition to pain in the shoulders, neck, wrists, and arms!

Whether you drive regularly for work, have a long commute, or are heading out on a holiday road trip, these eight tips can help you avoid pain and discomfort.

Be mindful of driving posture

Do not slouch, make contact with the seat back, hold the steering wheel vs ‘resting’ hands on it.

Choose a vehicle that fits your body

Choose adjustable seats (height and angle), adjustable steering wheel, and backrest that stops at shoulder height.

Getting in the vehicle

When getting in, sit first and then swing your legs into the car.

Make adjustments to seat

• Bring the seat height up until your hips are level with knees. If you are too low, add a cushion.
• Adjust seat forward to press foot pedals without coming away from the seat.
• Bring the seat back forward until you are reclined at a 100-110 degree angle to decrease pressure on low back. Roll a small towel and place behind back for lumbar support if needed.
• Tilt seat cushion until it evenly supports thigh, without pressure in any areas, to avoid leg discomfort.

Adjust mirrors

Sit with a strong posture and adjust mirrors to see rear view. Once lined up, this is a good cue you are slouching if the view changes.

Level the wheel

Bring the steering wheel down and toward you to minimize reach for less strain on the neck and upper back. Hold hands at 9 and 3 or lower, feel the shoulders muscles relax.

Remove wallet from pocket

Sitting and driving with a wallet or other items in the back pocket can cause stress to the back and Sciatica-induced pain.

Take breaks and stretch!

Take breaks to get out and walk around or stretch at least every 2 hours. (Btw, our Miracle Stretch® Piri-Stretcher® travels really well for help with those stretches!)

And don’t forget to relax your muscles when you get home. Treat yourself to a nice bath, turn on some relaxing music, and make a cup of soothing tea…changing habits and routines in a positive manner can make all the difference.