EPICURE Early Spring 2020

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MYOFASCIAL
MASSAGE
Myofascial release is an alternative
medicine therapy claimed to be useful
for treating skeletal muscle immobility
and pain by relaxing contracted
muscles, improving circulation, and
stimulating the stretch reflex in muscles.
You can reap the benefits at home using
a simple foam roller to work out areas of tension
in the body. The stretching motion helps to increase joint
mobility and the targeted pressure on 4your fascia helps to
release trigger points where you’re feeling pain.
WEIGHT
TRAINING
It's a common misconception
that the only way to get leaner is
lots of cardio. Whilst its fat-burning
positives are important, some form of
weight training is also essential if you want
to change your body composition - there are a
myriad of benefits - here are just a few:
INCREASES BONE DENSITY - weight
training can help limit the effects of age-related
bone mass loss. It also increases joint stability,
helping to avoid injury in both training and
everyday activities.
If you are more active or you have
existing pain from joints, arthritis
or sciatica, you might find
something more intense
necessary for muscle
recovery and pain relief.
The Theragun liv (£229,
theragun.com) uses percussive therapy to
stimulate circulation, generate heat, and release
your deepest tension. It's a pill-free approach to pain
management that gets deep into the muscle - perfect
for those carrying persistent back
and shoulder pain.
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REDUCE
SUGAR INTAKE
The tide is beginning to turn against the sugar rush - we
are becoming more aware that it's the white stuff, not fat
that is the enemy. Loaded into all manner of processed
foods (some you might not event expect), sugar plays havoc
with our liver, teeth and gut health - not to mention our moods.
Our bodies are equipped to metabolise and store glucose (for hard
times of starvation), but fructose, which makes up most of the
sugar content of our favourite foods, is an unwelcome guest which
our body can't process properly - ending up being deposited as fat
in unwanted places, most notably furring up our arteries. So, what
can you do to combat the ingredient that's in everything?
SIMPLE SWAPS & TIPS FOR REDUCING SUGAR:
REPLACE THE HABITS - the ones that have you reaching for
sugary treats - try replacing watching TV with reading
OVERALL STRENGTH - strength training
increases our ability to perform daily tasks well,
like squatting, rising from a seated position and
lifting bags - it is a functional form of training.
INCREASES LEAN MUSCLE MASS -
as well as making you look slimmer overall, lean
muscle also increases metabolic rate, so it's a calorie
burning win-win.
BLOOD PRESSURE - improves heart health
by decreasing both systolic and diastolic blood
pressure.
INFLAMMATION - weight training helps
reduce inflammatory molecules and also improves
the efficiency of the cardio-vascular system - try to
weight train at least twice a week for these benefits.
Consult a personal trainer to help devise a routine
that works for your level of ability and which
targets the particular improvements you would like
to make, or concerns you might have.
DITCH SUGAR-LADEN DRINKS - fizzy drinks and 'healthy'
fruit drinks are laden with masses of sugar. If you can't beat the
refreshing taste of something fizzy, a SodaStream Crystal (£149.99,
sodastream.co.uk), makes carbonated water in seconds, and comes
with a lovely glass carafe to store or serve your water in - the
added benefit is it's more environmentally friendly too than
buying lots of plastic bottles.
EAT WHOLEFOODS - best way to avoid overly processed
foods laden with secret sugars? Don't buy them. Try to make
5most of your food from wholefood ingredients and avoid
processed foods with more than three ingredients listed.
PLAN- don't let moments of
weakness catch you off guard - if
you're going out for a meal, find
the menu online and make
your decision before - then
don't pick up the menu again!
Have savoury snacks in the
house when the 8pm sugar
craving hits too!
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