Pain Relief, Point Release, Overall Relaxation, Increased Mobility and Function

Pain Relief, Point Release, Overall Relaxation, 

Increased Mobility and Function

By Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

 It brings me great joy to live in a body that is fifteen years older and no longer limited 
by moment-to-moment pain.

PRT was created in 1999 (originally trademarked as Acussage) when after an injury that left me in constant pain, I had nothing but surgery, medication, major medical bills, and loss of function in which to turn. During my Master's degree in Somatic Psychotherapy and Holistic Health Education and becoming a Certified Acupressure Massage Therapist and Instructor, I decided to use myself as a subject. I found that the options to decrease pain and increase function were overwhelming, but I persisted and applied the knowledge to my degrees and certifications during specializations and thesis paper. As a result, I became acquainted with my body in a way I did not know was possible.The subtle levels of listening to pre-pain signals allowed me to stretch, exercise, move and function and build success upon success, eventually leading up to increased levels of function, 
fitness and pain-free living.

As a result of my studies and success with my own physical limitations, I created an Upper, Middle and Lower Body Routine and began teaching my clients privately and to students in group classes. You can find a number of my PRT photos on Pinterest under Ashley Redford. I hope that I will be able to utilize this blog to reach out to those who suffer from chronic pain, physical discomfort and lack of function and mobility. 

If you are a chronic pain sufferer, therapeutic stretching and self-acupressure can make a major difference in the pain you have in your body, how often you experience pain, your ability to function and be mobile. If you are willing to dedicate time to practicing with
a tennis ball on the specific acupressure points that are a part of these routines, you
will notice a difference. If and when you are able to add the stretching and strengthening
pieces to your practice, you will notice a difference in your strength, function and fitness. 
You can use the tennis ball on the floor, in the car, on the airplane, while you sleep, at 
work, at school, and at church. The tennis ball is easy to travel with, so don't forget it 
when you leave the house. I have clients and students who have a tennis ball 
in their purse, car, and desk.

Enjoy this practical way to decrease pain and tension in your body and increase 
function, mobility, and flexibility as you age! 

For more information on private instruction or group classes, you can contact me at
ewsomatherapy@gmail.com.

 Students opening sacral points as well as B48 and the surrounding glute points during our Therapeutic Stretching class. Many people who experience sciatica, low back pain or sacral pain will find relief and extended benefits by practicing this part of the Lower Body Routine each day for 3-5 minutes.

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available on this blog is for general information purposes only. You agree that your use of this blog is at your sole risk. Consult your physician before beginning any stretch, exercise or self-acupressure suggestion. By using this site, you are agreeing to indemnify, defend and hold harmless Ashley Osier against any and all losses, expenses, damages and costs resulting from using the information contained within this blog. 

Sweet Lobster Tail

When I was picking up my usual salmon filet, I saw a row of lobster tails with a sign for $7.99 ea. I figured I was seeing a typo and asked the man behind the counter how much the lobster tails were. Yep. They were $7.99 each. I was shocked since at most restaurants lobster tails run $25-39 for the tail and an additional cost for each add on. The problem was I had never cooked a lobster tail myself. Feeling adventurous, I decided to take a chance and I am thankful I did!

Since I like simple, quick and healthy meals, this dish fit in nicely. The lobster took 8 minutes to cook on 350 degrees in the oven (bake), the long grain basmati rice took 10 minutes and the steamed broccoli, from last night, took a minute to warm up. Done.

Here is how I cooked the lobster tail:

1. Cut the shell down the middle with kitchen shears

2. Pulled the meat out and set on top of the shell

3. Poured melted butter on top

4. Gently cut a line down the middle of the tail

5. Drizzled a little butter down the new cut

6. Added paprika and salt

7. Put in oven after oven was pre-heating during my prep

you can find the inspiration for my prep and cook 

at http://whatscookingamerica.net/LobsterTail. htm

After thoroughly enjoying the tenderness and delicious taste of my lobster tail, I decided to check out the health benefits. In short, though lobster is an excellent source of protein, is low in fat, a good source of calcium and phosphorus for healthy bones and adds choline and B-12 for brain function, it is high in cholesterol and sodium. 

You can read the article I found at 

http://www. livestrong.com/article/ 402859-is-lobster-healthy-food/. 

So if you are going to make it the way I did, make sure you eat low sodium and fat 

earlier in the day. If you have heart health issues or high cholesterol, 

this would be an every now and then item for your menu.

Long Grain Basmati Rice by Royal is my favorite next to brown rice. It is a product of India, gluten free, vegan, and GMO free. It cooks easily and has a sweet delicious taste. Since it does not have the fiber brown rice has, I always have a vegetable like broccoli or brussel sprouts with my basmati. I also usually have some kind of protein like fish or sunflower seeds to increase my protein intake. You have to try sunflower seeds with basmati and a little garlic salt with olive oil. It is so yummy! Basmati rice by itself will give about 3 grams of protein for each 3/4 cup of rice. I no longer 

butter my rice these days, but will sprinkle olive oil and Lawrys Garlic Salt to taste. 

You can read the short article on basmati rice and what they call the "rice diet," at 

http://www.livestrong.com/article/320971-basmati-rice-diet/.

Broccoli is an amazing vegetable. You will often see this vegetable in my dishes as I strongly believe in simple and consistent meals that can easily be digested by our digestive system. Broccoli is high in fiber, excellent for the blood and high in vitamins A, K,  and B-complex, zinc, phosphorus and phytonutrients. Instead of my usual whfoods reference, I found a short article on the benefits of broccoli at http://www.medicalnewstoday.com/ articles/266765.php. Of course you can check out the whfoods lengthy list of health benefits at http://whfoods.org/genpage.php?tname=foodspice&dbid=9. There you can find information about the benefits of broccoli on the digestive and cardiovascular systems, cancer fighting abilities, detoxification and antioxidant benefits, 

and the extended list of vitamins and minerals per cup.

Hopefully I will have time to post some of the articles I have been working on over the past few months before the end of the year. I can't believe it is almost December, but with the holidays coming up, it is a perfect time to talk about eating simply and healthy so that there are few regrets to work off in the new year.

Stay healthy!

A Box of Tomatoes for Valentine's Day?

Cherry Tomatoes with Ranch Dressing

I love most vegetables, but tomatoes are my main snack these days and I am pleased to share all the many health benefits of this fabulous food that comes in many shapes, sizes and colors. And when I saw that the French call the tomato the "Love Apple," I had to get this out before Valentine's Day. So for those who want to keep their spouse healthy for Valentine's Day, give him or her a box of tomatoes instead of a box of chocolates and be creative. Everyone gives chocolate...be different!

I found a long write up from whfoods.org and have cut a pasted just a section for you to see what health benefits you will get out of snacking on tomatoes over snacking on chips, candy bars or pastries. Ever since I have been snacking on these, my children have started to use these as a snack! So modeling healthy eating habits for your children is a fantastic side bonus and motivator for parents who want to focus on their children's wellness. For women who are pre-menopausal or for those who are fighting osteoporosis, you will want to check out the section on bone health benefits of eating tomatoes below.

Ranch dressing is not required to eat cherry tomatoes, but it is my preference for dressings. Non-diet dressings (my recommendation) will complement tomatoes well, but these cherry tomatoes taste delicious on their own too. I put these tomatoes in a baggie and take it on the road with me when I know I will have a late lunch or dinner. When I want to snack, I am able to open my refrigerator without fear of snacking on the wrong things and grab the container. It is awesome! Tomatoes are also good any time of the day. Just think about the omelettes that have tomatoes in them or salsa that is put on omelettes at restaurants. You could easily have sliced tomatoes on toast with a little olive oil and garlic/salt seasoning for breakfast with a side of scrambled eggs. Here you will have your protein, carbs, fiber, veggie and omega's all together to start your day and keep your recipe simple at the same time. Throw in a glass of veggie juice to boost your veggie intake for the day!

Since tomatoes come in different shapes, sizes and colors, they add color to a bland plate of protein or carbohydrate. Steamed tomatoes with broccoli and summer squash look beautiful together or you can switch the summer squash with carrots if you are looking for a sweeter taste. As usual, I recommend using olive oil over butter on veggies.

In terms of vegetable intake, I believe the standard for red and orange veggies each week is 4-6 cups, which includes vegetable juice, raw veggies and cooked veggies. So run to the store and get a big container of these. Some of you will be surprised at how your taste buds change after snacking on these as a regular routine. Remember to wash them thoroughly no matter where you purchase them-store or Farmer's Market.

Enjoy reading the benefits of tomatoes and go to the whfoods.org site if you want more information about the health benefits of tomatoes. To set up a nutrition coaching appointment, you can email me @ ashleyredford134@yahoo.com or visit my current website @ ashleyredford.massageplanet.com for more information.

(The following is from whfoods.org)
Health Benefits

Tomatoes are a treasure of riches when it comes to their antioxidant benefits. In terms of conventional antioxidants, tomatoes provide an excellent amount of vitamin C and beta-carotene; a very good amount of the mineral manganese; and a good amount of vitamin E. In terms of phytonutrients, tomatoes are basically off the chart, and include:

• Flavonones
  • naringenin
  • chalconaringenin
• Flavonols
  • rutin
  • kaempferol
  • quercetin
• Hydroxycinnamic acids
  • caffeic acid
  • ferulic acid
  • coumaric acid
• Carotenoids
  • lycopene
  • lutein
  • zeaxanthin
  • beta-carotene
• Glycosides
  • esculeoside A
• Fatty acid derivatives
  • 9-oxo-octadecadienoic acid

Specific antioxidant nutrients found in tomatoes, whole tomato extracts, and overall dietary intake of tomatoes have all been associated with antioxidant protection. Sometimes this protection comes in the form of reduced lipid peroxidation (oxygen damage to fats in cell membranes or in the bloodstream). Sometimes this protection comes in the form of better antioxidant enzyme function (for example, better function of the enzymes catalase or superoxide dismustase). Better antioxidant protection has also been shown using broad measurements of oxidative stress in different body systems. We've seen studies involving tomato and specific antioxidant protection of the bones, liver, kidneys, and bloodstream.

Cardiovascular Support

Reduced risk of heart disease is an area of health benefits in which tomatoes truly excel. There are two basic lines of research that have repeatedly linked tomatoes to heart health. The first line of research involves antioxidant support, and the second line of research involves regulation of fats in the bloodstream.

No body system has a greater need for antioxidant protection than the cardiovascular system. The heart and bloodstream are responsible for taking oxygen breathed in through the lungs and circulating it around throughout the body. In order to keep this oxygen in check, antioxidant nutrients are needed in an ample supply. Earlier in this Health Benefits section, we gave you a close-up look at some of the best-researched antioxidants in tomatoes. It's worth noting here that conventional vitamin antioxidants like vitamin E and vitamin C are sometimes overlooked in tomatoes because of their unique phytonutrient composition. Yet vitamin E and vitamin C provide critical antioxidant support in the cardiovascular system, and they are an important part of the contribution made by tomatoes to our heart health. It's the carotenoid lycopene, however, that has gotten the most attention as tomatoes' premier antioxidant and heart-supportive nutrient. Lycopene (and a related group of nutrients) has the ability to help lower the risk of lipid peroxidation in the bloodstream. Lipid peroxidation is a process in which fats that are located in the membranes of cells lining the bloodstream, or fats that are being carried around in the blood, get damaged by oxygen. This damage can be repaired if it is kept at manageable levels. However, chronic and/or excessive lipid peroxidation in the bloodstream leads to trouble. Overly damaged fat components sound an alarm to the body's immune and inflammatory systems, and the result is a series of processes that can lead to a gradual blocking of blood vessels (atherosclerosis) or other problems.

The second line of research linking tomatoes with heart health involves regulation of fats in the blood. Dietary intake of tomatoes, consumption of tomato extracts, and supplementation with tomato phytonutrients (like lycopene) have all been shown to improve the profile of fats in our bloodstream. Specifically, tomato intake has been shown to result in decreased total cholesterol, decreased LDL cholesterol, and decreased triglyceride levels. It's also been shown to decrease accumulation of cholesterol molecules inside of macrophage cells. (Macrophage cells are a type of white blood cell that gets called into action when oxidative stress in the bloodstream gets too high, and the activity of macrophages—including their accumulation of cholesterol—is a prerequisite for development of atherosclerosis.) Many phytonutrients in tomatoes are likely to be involved with the improvement of our blood fat levels. Two little-known phytonutrients—one called esculeoside A and the other called 9-oxo-octadecadienoic acid—are currently under active investigation by researchers as tomato phytonutrients especially important in blood fat regulation.

Yet another area of increasing interest in tomatoes and heart health involves blood cells called platelets. The excessive clumping together of platelet cells can cause problems for our bloodstream in terms of blockage and unwanted clotting, and prevention of this excessive clumping is important for maintaining heart health. Numerous phytonutrients in tomatoes have been shown to help prevent excessive clumping of our platelet cells. (This ability is usually referred to as an "antiaggregatory effect.") In combination with the other heart benefits described above, this platelet-regulating impact of tomatoes puts them in a unique position to help us optimize our cardiovascular health.

Supports Bone Health

Bone health is another area of growing interest in tomato research. Interestingly, the connection of tomato intake to bone health involves the rich supply of antioxidant in tomatoes. We don't always think about antioxidant protection as being important for bone health, but it is; and tomato lycopene (and other tomato antioxidants) may have a special role to play in this area. In a recent study, tomato and other dietary sources of lycopene were removed from the diets of postmenopausal women for a period of 4 weeks to see what effect lycopene restriction would have on bone health. At the end of 4 weeks, women in the study started to show increased signs of oxidative stress in their bones and unwanted changes in their bone tissue. We expect to see follow-up studies in this area that will hopefully determine exactly what levels of tomato intake are most helpful in protecting bone tissue.

Anti-Cancer Benefits

While not well researched for all cancer types, tomatoes have repeatedly been show to provide us with anti-cancer benefits. The track record for tomatoes as a cancer-protective food should not be surprising, since there is a very large amount of research on tomato antioxidants and a more limited but still important amount of research on tomato anti-inflammatory nutrients. Risk for many cancer types starts out with chronic oxidative stress and chronic unwanted inflammation. For this reason, foods that provide us with strong antioxidant and anti-inflammatory support are often foods that show cancer prevention properties.

Prostate cancer is by far the best-researched type of cancer in relationship to tomato intake. The jury verdict here is clear: tomatoes can definitely help lower risk of prostate cancer in men. One key tomato nutrient that has received special focus in prostate cancer prevention is alpha-tomatine. Alpha-tomatine is a saponin phytonutrient and it's shown the ability to alter metabolic activity in developing prostate cancer cells. It's also been shown to trigger programmed cell death (apoptosis) in prostate cancer cells that have already been fully formed. Research on alpha-tomatine has also been conducted for non-small cell lung cancer, with similar findings.

Along with prostate cancer and non-small cell lung cancer, pancreatic cancer and breast cancer are the two best-studied areas involving tomatoes and cancer risk. Research on tomatoes and breast cancer risk has largely focused on the carotenoid lycopene, and there is fairly well documented risk reduction for breast cancer in association with lycopene intake.