Anti-inflammation Guide

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Anti-inflammatory         Lifestyle & Foods

 

Inflammation can wreak havoc on the body making activities of daily living nearly impossible, let alone maintaining a workout regiment. Inflammation can be caused by common ailments including arthritis, chronic illness or autoimmune diseases to list a few and believe it or not the lack of exercise and poor diet can also create inflammation in the body.  

Proper diet and exercise can help negate inflammation responses in our bodies and assist in the proper recovery and maintenance of everyday bodily processes.  It is common to think that exercise can actually harm our joints and should be avoided if you have arthritis or joint inflammation, but research is concluding just opposite.  A recent study by the Mayo Clinic strongly concluded that light exercise can help ease joint pain and stiffness.   

Diet is also an important variable in reducing inflammation in the body.  First, it is important to avoid foods that cause inflammation.  Foods including processed foods, refined grains, red meat, fried foods and dairy can create an inflammatory response and should be avoided or eaten in moderation. On the other hand there are a variety of foods that can actually reduce inflammation related to chronic pain, illness or exercise.  These foods contain powerful antioxidants and polyphenols that protect and rebuild damaged cells.  

Inflammatory Foods

  1. Bone broth

  2. Turmeric

  3. Ginger

  4. Wild salmon

  5. Raw honey

  6. Blueberries - anthocyanins

  7. Tart cherry juice

  8. Beets

  9. Cruciferous vegetables

  10. Dark green leafy vegetables

  11. Tomatoes

  12. Pineapple

  13. Olive oil

  14. Garlic

  15. Oysters

  16. Miso

 

 

 

 

 

 

 

#BETTER #FASTER podcast with Performance Physical Therapy and Denise Chakoian

Denise Chakoian has been Owner and the Lead Fitness Professional of CORE Studios for the last 11 years and during that time she has worked to share her knowledge, energy and expertise with RI residents. In this podcast, Chakoian joins Performance Physical Therapy CEO Michelle Collie to talk about what you should look for in a gym, why you should monitor your heart rate when working out, and what kinds of fitness fads you should just avoid.

At CORE Studios, one of Performance Physical Therapy’s community partners, Chakoian says she and her staff always strive to make sure their classes are safe, that each client is considered and that everyone feels like family. Listen in as Chakoian shares her thoughts, tips and more in this week’s #BETTER #FASTER podcast.

Proper alignment for a push-up

Here is an excellent tutorial on how to do a push-up with proper alignment.  The benefits are endless when done correctly.

     Here at CORE Studios, we provide dynamic, challenging smart workouts.  To effectively deliver this in the class room or in a private lesson, we are always checking for proper form.  One basic move, such as a push up, can be done effectively yielding great results.  However, if done improperly, the results will be quite different and possibly end in injury.

      You will begin in a quadruped position (prone position all fours).  Start by holding your bodyweight with your shoulders over the wrists, and your feet are in either a shoulder width position or, if more advanced, feet together.
At CORE, when a postural test is done, we use a rod to place on the back of the clients head, shoulders and glutes as they lower down into a push up.  This test shows us whether or not the spine is moving, extending, or the shoulders are collapsing.   A proper push up is a functional basic bodyweight move that will enhance a workout routine either at home or at the gym.

Tomato Basil Chicken with Asparagus Meal Jar

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4 servings

 

This meal jar is the perfect go to for lunch and dinner on the go, and the jar creates the perfect portion control vessel. Try adding a sprinkle of parmesan to the rice or chicken to add a little extra flavor or switch out the asparagus for broccoli, brussel sprouts or sauteed spinach.

 

 

 

Ingredients:

1 lb. chicken breast, cubed

½ c onion, diced

1 c tomatoes, diced

½ c fresh basil, chopped

Salt and pepper to taste

 

1 cup brown rice, cooked

1 lb. asparagus

Directions:

Add rice and 2 cups of water to small saucepan.  Cook on medium low heat for 30 minutes with the lid on.

Saute onions and tomatoes over medium heat until tender, about 3-4 minutes. Cook chicken and add salt and pepper to taste.  After chicken is fully cooked, top with fresh basil and remove from heat.

To cook the asparagus, heat ½ cup of water in a saute pan until it starts to simmer.  Cut asparagus into 3-4 inch pieces and add to simmering water.  Cook for 4-5 minutes or until asparagus is tender.

Layer ¾ c chicken mixture, ½ cup of rice and a fourth of the asparagus. Repeat in other 4 containers.

 

Healthy Meal Jars that You Will Love!

Healthy Meal Jars that You Will Love!

Balancing health and convenience is not always an easy task, but with a little planning ahead and a few simple ingredients you can create on-the-go meals in a snap that you will love.  After you’ve mastered the recipes below, get creative by switching out ingredients for other nutrient dense options.  For example, exchange barley or quinoa for the brown rice in the Tomato Basil Chicken Jar, or try adding some extra green to the Turkey Taco Jar with avocado, salsa verde or romaine lettuce.   

When planning your jar start with a foundation of protein, starch and vegetables.  Once you’ve decided on your main ingredients pick the flavor palette you’d like to add.  Greek and feta chicken with stewed tomatoes and couscous, curried chickpeas with quinoa and roasted zucchini, lemon dill salmon with roasted potatoes and brussel sprout… the options are unlimited so have some fun and getting creative!

Nutrition Coaching at CORE Studios

Looking to make enjoyable changes that will last?  Want more energy to do those day-to-day tasks?  Have you jumped on the fad diet bandwagon that leaves you right where you started- unchanged?  Rachel believes in eating real foods to fuel your body.  Her motto is, "Feed your body well and it will treat you well!".  Real change is only an appointment away.  Why wait?

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Rachel Dreibelbis, RDN

Rachel graduated from West Chester University of Pennsylvania with a Bachelor’s of Science in Nutrition & Dietetics.  She then completed her dietetic internship through Pennsylvania State University and is an ACE Certified “Health Coach”.

Her philosophy is simple, feed your body well and it will treat you well.

Rachel’s interest in nutrition was sparked by her appreciation for health and her desire to share this gift with her community.  She is interested in sustainable food practices, culinary arts and fitness.  Prior to moving to Rhode Island, Rachel was the Head Chef for a non-profit organization based out of Oakland, California where she prepared meals for all ages and individuals with specialized diets.  Her creative nature has brought her to love working in the kitchen creating healthful food choices that are good for the body and your taste buds!

Take your fitness and wellness goals to the next level by adding nutrition coaching to your CORE workout routine!

 

Whole Food Fitness Workshop

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Real Food.

             Real Change.

Interested in learning how to eat a whole food diet to reach fitness goals and maximize your exercise regimen?

The Whole Food Fitness with CORE Studios workshop will dive into the details of how to properly fuel your body and stick to a workout schedule that is proven to show results. By including whole foods as the foundation of your diet, you will introduce the highest quality nutrients to optimize health and wellness at all levels of exercise.  

Find balance and motivation with this informational workshop hosted by Fitness Expert, Denise Chakoian and Registered Dietitian, Rachel Dreibelbis.  The New Year is a great time to rethink your goals and get motivated, hope to see you there!

What to expect:

  • 25 minutes of nutrition guidance on how to follow a balanced diet rich in whole foods.  
    • Attendees will be given a simple meal plan builder, shopping lists and other supportive materials on how to maintain a healthy and balanced diet.
  • 25 minutes of informative exercise advice and incite to the latest research on how to optimize exercise.
  • Q & A with Denise and Rachel
  • Light refreshments will be provided after the workshop for attendees

Price: $40

Occupancy: 20

Location: CORE Studios Personal Training Suite  

               727 East Ave Pawtucket, RI

Date: January 13, 2018

Duration: 10:45-12pm

All attendees will be offered:

-   60-min Nutrition Coaching $60 ($15 savings!)

-    60-min Nutrition Coaching + 60-min Personal Training with Denise $130              ($20 savings!)