Protein Brownie Muffins For Active Teens

Jannine Myers

Protein bars are a regular shopping list item for many athletes and recreational exercisers, and provided they aren’t filled with unnecessary added sugars, “questionable” ingredients, or poor quality protein, they can occasionally add value to one’s diet. I find them particularly useful when travelling, or after races, or on days when my diet is lacking in protein.

But what about young athletes? I have a young athlete at home with me; my 13-year old daughter. She spends approximately 12 hours a week at her dance studio and besides the fact that she trains hard and puts her muscles to work daily, she is also still growing. She needs quality protein in her diet just as I do!

It’s too costly for me to buy extra protein bars (and I also wouldn’t want my daughter to get addicted to the sugary candy-bar appeal of them), however I don’t mind giving her occasional home-made “treats” that she can enjoy in place of generic supermarket muesli and cereal protein bars. The following recipe is one that she really enjoys, and one you might also like to try for your active teens:

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Ingredients

2 cups chickpeas, canned is fine but drain and wash first

3 tbsps coconut oil

1 tbsp of plunger or instant decaf coffee (optional)

250ml Unsweetened Almond Milk

3 scoops of quality chocolate whey protein (1 scoop = 25g protein)

2 tbsps cocoa or cacao powder

3/4 cup organic oats

3/4 cup ground almonds

2 tsps baking powder

1/4 tsp cayenne powder (optional)

1 tsp cinnamon

1/3 cup low GI sugar

1/4 cup molasses

2 tbsps tapioca flour

Directions

Preheat oven to 180 degrees C.

Boil water and add about 4 to 5 tbsps to the coffee. Then, simply add all the ingredients to a food processor, pour the coffee over, and pulse until combined. If you are omitting the coffee, just add a little extra water. Pour the mixture into pre-greased muffin pans (recipe makes 16 muffins), and bake for 15 to 20 minutes (15 to 17 mins if you prefer a really moist brownie, or up to 20 mins if you prefer more of a dense cake texture).

Nutritional Data per muffin: Calories 160; Carbs 18.95g (Sugars 9.45g); Fat: 6.25g (Saturated Fat 2.49g); Protein 7.9g; Fiber 2.5g

 

Trying To Eat Healthy On A Budget

Jannine Myers

There are many reasons to feel grateful for living in New Zealand, but cheap food is not one of them. Grocery shopping for the average family is either a major financial burden or a nutritional nightmare. I don’t claim to have the perfect solution, but I do have a system to share that may work as well for some of you as it does for me.

First of all, before you even begin, I recommend spending a few weeks lining your pantry shelves with some staple ingredients such as spices, seasonings, sauces, healthy oils, dried fruits and nuts, seeds, baking essentials, and also canned beans, legumes, and low-sodium vegetables. Once you’ve done that, you’re ready to go! This is how I do my weekly grocery shopping, and it does not involve writing out or taking a shopping list (unless there are a few specific items that I want to remember to pick up):

1. Start with your nearest fresh fruit and vegetable store and grab a basket. Go down all the aisles and only put in your basket whichever fruits and vegetables are selling for the best and cheapest price in terms of quality and quantity. The selection of “sale price” fruits and vegetables tend to differ from week to week, allowing for not only an affordable selection of varied fresh produce but also a wider range of nutrients.

2. Go next to your local supermarket of choice and be prepared to only reach out for “best deal” options. The produce section is always the first area when you walk into most supermarkets, but since you will have already bought your fruits and vegetables, just walk right through towards the deli section. I usually do a quick scan of the deli area to see if there are any exceptionally good deals available but if not, I keep moving.

3. Beyond the deli section you’ll start to encounter the meats in the back of the store, as well as the first aisle entry. My strategy when supermarket shopping is to specifically look for: a) whichever protein foods are on sale, to include eggs, all lean meats, seafood, and vegetarian options; b) top up on the cheapest complex carb options, such as brown rice, quinoa, millet, oats, seeded breads, etc. (root vegetables would have been purchased at the fruit and vegetable store); c) choose whichever dairy (and/or refrigerated vegan) products are on sale, and d), top up on any pantry staples that need replacing.

The main thing to keep in mind is that your objective is to specifically seek out the weekly deals on: fruits and vegetables, meat and non-meat proteins, complex carbohydrates, and dairy and/or vegan cold products.

Once you get home, it’s always a good idea to start food preparation right away. I almost always plan my grocery shopping trips on days that I am off work and have enough time to shop and meal prep all in one go. You’ll find that by practicing this one habit, the likelihood of food being wasted will be significantly reduced.

By now you’re probably wondering how I create my meals without having planned an advance menu, and the answer to that is that I simply mix and match the groceries I come home with. All of our meals are built around the concept of a balanced plate that contains some type of lean protein, a complex carbohydrate, a decent size serving of vegetables, and a small serving of some type of healthy fat (such as avocado, nuts and seeds, or olive oil, for example). By the end of the week, if protein options are completely used up, I start using pantry supplements such as beans and legumes.

Finally, it’s not necessary, but if you enjoy baking as much as I do, I use up ripened or excess fruits and vegetables by making bread loaves and muffins, and I use dried fruits and nuts to make biscuits; I prefer to have healthier home-baked sweets on hand in place of store-bought packaged goods.

A final tip: have plenty of portable containers available to pre-pack meals for school and work, and to also store ready-made meals in the freezer that can be pulled out later in the week and re-heated.

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Coping Strategies For The Runner Who Can’t Run

Jannine Myers

After moving to New Zealand several weeks ago, I not only fell ill with a bronchial type cough that lasted for weeks, but I also managed to injure myself. Consequently I have done very little running and have had to withdraw from three races I had previously signed up for. As a runner who can’t run, it’s difficult keeping a positive mindset, but the following strategies are helping to keep me motivated in the meantime:

– Acknowledging my disappointment and frustration, and allowing myself to feel those feelings was probably a good first step for me. Once I accepted that I wasn’t going to be able to run for a significant period of time, I was able to make a conscious decision to stop focusing on the negatives and visualize instead on daily and progressive steps towards improved physical and mental health.

Key Tip # 1 – Don’t camp out in the land of misery! Keep marching right on through, knowing that every step forward is a step away from negative thoughts and self-pity.

– One thing that I always find helpful whenever I am struggling with any kind of problem, is spending more time reading, learning, and self-reflecting. I like to wake up early and read and/or listen to motivational articles/books/podcasts, as well as journal and put down on paper what I envision and hope for, and then follow through with positive self-declarations.

Key Tip #2 – Use the time that would otherwise be spent training, doing things that advance your personal growth and character.

– My daily goals had to change! To avoid further discouragement, I had to make a shift in goal expectations. Rather than set myself specific and intense training goals, I set myself smaller and more realistic goals, such as “I’m going to do one thing today to maintain my strength,” or, “I’m going to do 60 minutes of non-impact cross-training today.”

Key Tip # 3 – Modify your goals! Make them manageable (given the circumstances you’re faced with), yet still rewarding enough to invoke enough of a positive stimulus and a satisfying outcome.

– Seek professional help! I’m currently under the care of a physiotherapist who has prescribed a set of recovery exercises for me, and depending on how effective or non-effective they are, we may add some acupuncture into the mix of my treatment. For now, I am abstaining from running, doing other cross-training activities that don’t aggravate my injury, foam-rolling, icing, and attempting to do (at least once a day) the rehab exercises that I’ve been given.

Key Tip # 4 – Don’t try to self-manage your recovery process if it’s obvious that your illness/injury is not improving. Better to seek professional guidance and not run, than listen to your over-eager self who will almost always tell you that it’s okay to keep running.

– Nutrition and diet has always been important to me, but it becomes even more so during times of training, racing, illness, and injury. Just as I would normally pay attention to how I fuel my body during peak training phases, I also pay extra attention to my food choices whenever my body is under other types of physical (or emotional) stress.

Key Tip # 5 – Get interested in nutrition! Seek out information on the web and at the library, or consult a dietitian if necessary; learn what foods will help to speed up your recovery. Since my immediate goal is injury/recovery-related, my kitchen efforts at this time are focused on meals that contain a lot of anti-inflammatory foods such as broccoli, salmon, walnuts, flax and chia seeds, blueberries, and ginger and turmeric. On that note, I’ll leave you with one of my anti-inflammatory (and easily portable) breakfast meals:

Turmeric-Ginger Fruit Blend With Oats 

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Ingredients (Serves 4):

1/2 cup coconut milk

1 small banana

1 small apple

3 dried dates

1 tsp ground turmeric

1/2 tsp ground cinnamon

1/4 tsp ground ginger

1 cup oats

Toppings: 

Plain greek yogurt, a couple of pieces of fresh fruit (optional), pumpkin seeds, coconut shreds

 

Directions:

Mix the coconut milk, banana, apple, and spices together in a blender.

In four bowls (or containers with lids), add 1/4 cup dry oats to each. Top with a little water to moisten the oats. Pour the coconut milk mixture in even portions over all four oat bowls. Refrigerate for at least an hour. When you’re ready to eat, top with a dollop of yogurt, some pumpkin seeds and coconut shreds.

Enjoy :)

A Brussels Sprouts Recipe You Might Actually Enjoy

Jannine Myers

Brussels sprouts are one of those odd vegetables that people seem to either love or hate; I personally love them! If you’re in the “indifferent” camp and don’t mind eating them, but won’t go out of your way to buy them because you’re not sure how to cook them or what to pair them with, give this recipe a try.

I made this a couple of nights ago, and not only was it super quick and easy, but it was also really delicious. And on a nutritional note, there are so many reasons why you should include brussels sprouts in your diet, including the following:

– a great source of fiber, manganese, potassium, choline, and B vitamins

– high in Vitamins C and K

– a reasonably good source of protein when compared with other green vegetables

– can potentially fight different types of cancer and improve bone health

[The following recipe directions recommend adding the brussels sprouts last, and cooking for no more than 5 minutes – brussels sprouts are nutritionally optimal when they are not overcooked].

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Ingredients

1 tbsp Extra Virgin Olive Oil

1 chopped onion

2 garlic cloves, minced

2 tbsps Thai red curry paste

3 cups cubed cooked pumpkin, kumara, and potato (to save time, I stopped at the deli section of my local supermarket and picked up a pre-packaged container of already roasted vegetables).

1 can (400g) organic black beans

1 can (400g) coconut milk

brussels sprouts, washed and halved (about 2 cups)

brown rice, cooked (to serve as base for the curry)

Directions

Heat oil in pan, and gently saute the onion and garlic for a couple of minutes. Add the red curry paste and cook for a further 1 or 2 minutes.

Add the cooked vegetables, coconut milk,, and drained black beans. Cover and cook over low heat for about 5 minutes. Add the brussels sprouts and a sprinkle of organic sugar, and stir through. Cook over low heat for a further 5 minutes and remove from the stovetop.

Serve hot over cooked brown rice.

[Recipe by Angela Casley, Viva]

No-Bake Apricot-Oat Slice

Jannine Myers

It hasn’t been much of a summer here in Auckland, but unlike the absence of sunshine there is definitely an abundance of sweet summer “stone” fruits. I’ve been enjoying daily servings of my choice of plums, peaches, nectarines, and apricots, and while I love seeing my fruit basket full, the fruits sometimes ripen faster than we can get around to eating them. When that happens it’s time to get innovative. Yesterday I did just that, and the end result was a No-Bake Apricot-Oat Slice made with pantry ingredients already on hand:

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Ingredients

5 or 6 medium size apricots

1 tsp sugar (optional)

1/4 cup peanut butter with chia seeds

1/4 cup blackstrap molasses

1/3 cup unsweetened almond milk

2 cups organic oats

1/2 cup whey chocolate protein powder

1/4 cup ground flaxseed

A few large chunks of dark chocolate (at least 70% cacao)

Directions

Skin and roughly chop the apricots, then add to a small saucepan. Add enough water to soak the apricots and bring to a slow boil (add a little sugar if you wish). Once boiling, cover and simmer until the fruit softens. Remove the lid, increase to medium heat and allow the water to evaporate. Reduce heat again and add remaining wet ingredients (peanut butter, almond milk, and molasses). Slowly heat the mixture through, then remove from heat and allow to cool slightly.

In a separate mixing bowl, add the dry ingredients and mix together. Next, add the apricot mixture to the dry ingredients and combine well. Line a baking tray with parchment paper and lightly grease. Pour the mixture into baking tray and spread out evenly using a spatula.

Melt the dark chocolate and spread over the apricot-oat slice. Refrigerate for at least an hour, then slice and store in an airtight container. Keep refrigerated.

Enjoy with your morning or afternoon tea/coffee, or as a pre-workout snack (and although not as sweet as store-bought granola bars, they’d also be a great, and healthier school snack).

Chasing The Shadow Of My Future Self

Jannine Myers

A friend shared with me a video clip which cleverly portrays a runner as two identical persons running at the same time, with one of the runners always slightly behind the other. The catch phrase at the end of the video says, “And so it goes on and on, chasing the person you want to become.”

Watching the video made me think about my own runs and how I often run the same paths and routes, alone with my thoughts, and every once in a while catching a glimpse of my shadow ahead of me.

My shadow, I realized, can potentially be a glimpse of the “me” I hope to become; a shadow of myself that’s wrapped up in all of my hopes and dreams. I can metaphorically choose the path my shadow will take, by setting for myself specific goals that can progressively be moved towards with each running step I take.

I challenge us all to make 2017 the year that we each chase after our future desired self!

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Switch to Japanese Washoku-Style Eating for Health and Longevity

Jannine Myers

This week’s post is a little unusual but I hope you enjoy it. I had lunch recently with some elderly Japanese ladies; these women have been friends of mine for more than ten years and they have become like family to me. I have learned so much from them over the years about Japanese history and culture, and at our lunch they had more to share with me. I learned about this year’s Worldwide Uchinanchu Festival in Okinawa, and how several thousand Okinawans who live abroad returned to Okinawa to reunite with family members and enjoy a joint celebration (read this article for more information about Okinawa’s first wave of overseas migration).

The second thing I learned – which is the subject of this post – is about the traditional Japanese washoku diet. One of the ladies in the group attributes hers and her husband’s good health to the diet that they both follow; I asked her to describe for me what their daily meals typically consist of:

[Note: breakfast, lunch, and dinner meals generally include the same foods with the exception of protein source which alternates between tofu, lean cuts of meat, fish and seafood]

  • Genmai (brown rice) and beans – brown rice is high in fiber and has been linked with reduced cholesterol levels, while beans (of any kind) are really quite an amazing food with their long list of healthy nutrients.
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  • Natto – natto is fermented soybeans that have been soaked, steamed or boiled, then allowed time to ferment after the bacteria Bacillus subtilis has been added. Natto is most definitely an acquired taste, but it’s rich in both macro and micronutrients and it offers an extensive array of health benefits, hence the reason it’s enjoyed by many as a Japanese dietary staple.
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  • Miso soup – miso is also a fermented and nutritionally dense food. Lighter-colored miso is much milder (and generally sweeter) in taste than darker-colored miso, and the lighter colors indicate a shorter fermentation process. It’s probiotic properties aid in intestinal health but also help to build a stronger immune system.
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  • Other daily foods that are added to meals typically include small side servings of various kinds of seasonal vegetables (especially root vegetables) that are prepared and/or cooked in different ways. And of course, a lean protein source is always included.
  • Daily beverages include traditional Japanese teas, but two beverages my friend added to the list were Japanese black vinegar (which contains citric acid that supposedly benefits the brain and immune system by causing an increase in energy production), and hot water infused with fresh ginger and black Okinawan sugar (this beverage is especially helpful during the winter months as it is believed to warm the body from within and also promote better blood circulation).
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    Japanese Black Vinegar

And one last food that I’ve saved till last – since it’s quite interesting and I had never heard of it until now – is black garlic:

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According to my friend, she and her husband add rice and water to their rice cooker, then add several garlic bulbs on top of the rice before cooking. When the rice is done and the setting has moved to “Warm,” they leave the rice cooker unopened and untouched (no changes are made to the setting), for a minimum of two full weeks. The aroma is a little pungent at first, but it eventually settles down and when the garlic bulbs are removed two or three weeks later they look like those in the image above. The garlic cloves are peeled and eaten as is, and apparently taste very sweet and delicious; not bitter at all.

(Click this link and scroll down for a more detailed explanation of black garlic and why it is considered a health food).

Finally, if you’ve never eaten a traditional Japanese washoku meal, here’s an example of how it is typically plated:

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11 Things About Sara Blakely That Goal-Oriented Women Should Know

Jannine Myers

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I heard a podcast interview last week, between School of Greatness host, Lewis Howes, and his guest, Sara Blakely. For those of you who do not know who Sara Blakely is, she is the very successful founder and owner of Spanx, an American intimate apparel company. Named in 2012, by Forbes Magazine, as the world’s youngest self-made female billionaire, Blakely talked about her life prior to and during her business expansion of Spanx. Listed below are what I believe were some of her most influential and must-read statements, as well as things she revealed about her success – which began with setting a firm vision and intentionally setting out to achieve it:

  • Blakely sold fax machines door-to-door for seven years before deciding to “re-script” her life. She wrote in her journal, “I’m going to invent a product and sell it to millions of people!” And then she asked the universe to give her a good idea! It took two years for the concept of Spanx to enter her mind, but when it did she ran with it.

 

  • Initially there were a string of “No’s,” as one buyer after another rejected her idea, but instead of giving up, Blakely said she found the strength to persevere because she never gave herself any other options.

 

  • Blakely’s first major buyer was Neiman Marcus, and she landed that contract by taking the initiative to call and ask for just 10 minutes of their time. Later, when her product was in the stores and she became acquainted with some of the other vendors, she learned that her direct calling approach was the better one; the other vendors had taken a reactive approach that involved waiting and hoping for a Neiman Marcus buyer to view their products at a trade show.

 

  • Blakely stumbled through her first couple of years of business, but she’s grateful for the bumps along the way because she believes they helped her to do things more efficiently. She tells all new business owners that what they don’t know can be their greatest asset because it ensures that things will be done differently.

 

  • When Spanx undergarments first went on sale in several Neiman Marcus stores, Blakely paid friends and family members to go and buy her product; it was a strategic move that was extreme but effective. Blakely said, “You have to take extreme measures! You have to ensure your success!”

 

  • As a child, Blakely said her father encouraged her to fail. Each week at the dinner table, he would ask her to share one thing she had failed at that week. If she had nothing to report, her father would express disappointment, but if she said for example, “I tried out for an acting role but I didn’t get it,” her father would praise her and say, “Great job!” She says that he taught her to reframe what failure meant; failure meant trying, versus not succeeding.

 

  • Once at a party, two guy friends told Blakely that owning a business meant going to war; they asked her if she was ready for that. Their question – and perspective of business ownership – disturbed Blakely, and in a deliberate act of rebellion she made a choice to take a totally feminine approach to how she conducted her business. She said she prefers to project a “feminine” energy that relies largely on the trusting of her instincts. She also prefers to employ mostly women, because she believes that they are gifted at multi-tasking, and it’s also a personal goal of hers to use her status and financial gain to empower as many women as possible.

 

  • When asked how she feels about being a multi-billionaire, Blakely said she believes that “money just makes you more of who you are.” If you were kind before making money, you’ll be kinder. Alternatively, the opposite is also true.

 

  • Experiencing the loss of several loved ones has made Blakely realize that we only get one short life and that it isn’t a dress rehearsal; consequently it’s important that we try things even when we’re afraid to.

 

  • Several years ago, Blakely appeared on a reality TV show called The Rebel Billionaire, hosted by Richard Branson. In order to move on to subsequent episodes, the participants were required to take on some pretty daring challenges. One such challenge involved a bungy jump from the edge of a cliff into the arms of a “catcher.” If the jump was too short, the contestant would fall a few hundred feet before dangling in the air on the end of the bungy cord. Blakely says that most of the contestants fell short of the catcher, but she managed to land safely in his arms. What she later learned is something she now professes to be a major life lesson; she said that unlike her rivals, who aimed for the catcher’s arms, she set her eyes above the catcher’s headthinking that if she aimed higher she’d have a greater chance of succeeding.

 

  • These days Blakely is a mother of four children, all under the age of seven; she described how she used to waste a lot of mental energy on beating herself up whenever she felt like she wasn’t doing a good job at balancing her business and parental roles. Obviously her work and home responsibilities require equal and careful amounts of attention (that anyone in her position would find incredibly challenging), but she realized that a better way to address any personal shortcomings was to offer up kindness to herself and to cultivate a self-nurturing and accepting mindset.

 

Lewis Howes described Blakely as a legend among entrepreneurs, and I have to agree. She is exceptionally talented, brave, authentic, and inspirational! To hear the full podcast, and get an even greater sense of her character and influence, click this link.

No-Bake Seasonal Cranberry-Chocolate-Chia Slice

Jannine Myers

I thought this week I’d take the opportunity to share a recipe that some of you might like to make in place of other traditional Thanksgiving desserts such as pumpkin and pecan pie. In one of the social media groups that I belong to, we were asked earlier this week to share a “revamped” fall recipe; revamped in the sense that it contains less sugar, calories, and fat, and more wholesome ingredients. So I took a recipe that I shared some time ago, and tweaked it a little to make it more fall-appropriate (by using as the main ingredient cranberries). I hope you will try my No-Bake Cranberry-Chocolate-Chia Slice:

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Ingredients

for the base:

  • 3/4 cup rolled oats
  • 3/4 cup organic unsweetened shredded coconut
  • 3 tablespoons IsaLean Chocolate Powder
  • Pinch of sea salt
  • 2 tablespoons agave syrup
  • 1 tablespoon extra virgin coconut oil, melted
  • 1 teaspoon pure vanilla extract

for the berry layer:

  • 1 cup organic dried cranberries
  • 1/4 cup frozen blackberries
  • 2 tablespoons chia seeds
  • 4 tablespoons water, plus additional if needed
  • 1 tablespoon extra virgin coconut oil

for the chocolate topping:

  • 1/4 cup Hersheys Special Dark Chocolate Chips
  • 1 tsp extra virgin coconut oil, melted

Directions

  1. Grease a small square baking pan with coconut oil.
  2. Process the oatmeal and shredded coconut in a food processor, then transfer to a small bowl. Add the IsaLean powder and salt, and stir to combine. Melt the coconut oil and whisk together with the agave syrup and vanilla extract, then pour into the dry ingredients and mix well. Press the mixture into the baking pan and set aside in the freezer.
  3. To make the berry layer, place the cranberries, frozen blackberries, and coconut oil in a small saucepan over a medium heat. As the mixture starts to warm, add the chia seeds and water, and stir everything together. Reduce the heat to low and allow the mixture to simmer, continuing to stir regularly and adding more water if necessary. The mixture should thicken as the chia seeds absorb the liquid. Once the mixture has thickened into a paste-like consistency, take it off the heat and allow to cool slightly. Remove the baking pan from the freezer and pour the berry mixture over the base; return pan back to freezer.
  4. To make the chocolate topping, melt the chocolate and coconut oil in a double boiler or in the microwave, stirring to combine. Remove the slice from the freezer and pour the chocolate mixture over the top of the berries; spread evenly. Place the baking pan in the fridge to set for an hour or so. Once set, leave the slice at room temperature for a few minutes before cutting into squares. [I recommend storing in the freezer, and letting it sit at room temperature for several minutes before eating].

[Nutrition Info – per slice: Calories 110; Carbohydrates 16g; Sugars 9g; Protein 2.25g; Fat 4.5g; Saturated Fat 2.25g; Fiber 2.8g]

Runners With Recurrent Injuries Should Try Active Release Technique (ART)

Jannine Myers

A new form of injury treatment that I have been trying lately is ART (Active Release Technique); it’s actually been around for a while (and you can read about it’s inception here), but up until recently I had never met a local practitioner. In this post I’ll attempt to explain, as briefly as possible, what ART is and how it may help you if you are a runner with a history of recurrent injuries.

Unlike acute injuries, which are the result of a single event, recurrent injuries are the result of putting the same muscle groups through the same motion, over and over. Runners are particularly prone to these types of over-use injuries because the nature of the sport is a high-impact one, and additionally, most runners fail to practice complimentary exercises that help to maintain healthy levels of mobility, as well as adequate strength, balance, and endurance of the leg muscles.

The injury process begins with overuse, repetitive forces eventually straining the ligaments, muscles, and joints. If poor form – in the way of limited mobility and stride compensations – is also added to the mix, the damage is worse. The injured runner may at first experience mild aches or tightness in the muscles and joints – which the body will try to fix by laying down scar tissue – but as exercise continues, the same muscles are repeatedly strained and healed until adhesions result. It’s when adhesions result that normal muscle function declines and symptoms such as pain, tightness, limited mobility, and diminished blood flow begin to become the norm.

Worse still, if the injuries are never really treated properly – as with traditional treatment methods that generally provide slow and temporary relief – and if running continues, multiple scar tissue adhesions eventually produce significant strains down the entire length of the kinetic chain. Hence a repetitive injury cycle is set up, with muscle functionality, range of movement, and greater levels of pain being the end result.

Traditional forms of treatment by the way, include such measures as anti-inflammatory medications, ice, rest, muscle stimulation, steroid injections, and physical therapy stretches and exercises; they generally don’t work because they don’t target the scar tissue adhesions. ART on the other hand, is a treatment that attempts to go directly to the source of injury and treat it accordingly, thereby producing faster and more effective results.

As a patient visiting an ART practitioner for the first time, here is a little of what you can expect during a session:

  1. the practitioner will attempt to locate scar tissue adhesions;
  2. once adhesions have been located, the tendon, muscle, or ligament will be moved in such a way as to shorten it;
  3. and then firm pressure while be applied while the tissues are actively stretched and lengthened. As the tissue is lengthened, the practitioner can then determine if the texture and tension is healthy, or if scar tissue is still present and therefore more treatment required.

There are other aspects of treatment that you’ll likely experience when you visit an ART practitioner, but the thing I really love about it – besides the fact that it enables practitioners to identify other problem areas in the kinetic chain – is that it delivers quick results. Most running injuries seem to respond well to ART treatment, and combined with at-home stretching and exercises, significant improvement is often experienced after just 4 to 6 visits.

[The following before and after pictures show significant adhesions to the left of my spine, and the amazing results after just one treatment with ART Practitioner, Kathleen Bridget. Treatment involved engaging the intra-abdominal muscles and applying pressure, and then separating the adhesions to increase strength, range of motion and blood flow.]

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A few weeks after first treatment, and feeling much better!

If you are here in Okinawa, and would like to book an appointment with Kathleen Bridget, you can go directly to her online appointment schedule, or contact her via email at Kathleenburke1776@gmail.com, or by phone at 080-6480-3110.

For State-side residents, you can search here for an ART provider.

For Auckland, NZ residents, Calder Chiropractic Centre in Browns Bay uses a range of treatment techniques, including ART.