Wellness Notes

Periodically members and associates of Space To Heal will provide Wellness tips and information. Check back frequently to see what healthcare professionals are saying.

Sciatica

Sciatica is a common condition and occurs when the sciatic nerve gets impinged from tight muscle groups such as the periformis and the hip flexors. Symptoms include pain which can be felt in the back, leg, hip, and sometimes down to the foot. Sciatica can result from sports injuries or from sitting for prolonged periods of time. Muscles can get misaligned when they tighten too much causing a chain reaction to occur. The hip flexor muscle can cause the periformis muscle in the hip to contract pinching the sciatic nerve and creating pain.

Stretching before and after exercising and monitoring length of time sitting to allow for periodic stretches will minimize the chance of developing Sciatica. Ergonomically-set workstations also help.

Neuromuscular Therapy, is a form of trigger-point therapy and muscle re-education which is used to relieve this condition. When people are in severe acute pain a treatment called Craniosacral Therapy is used until Neuromuscular Therapy can be tolerated.

Steve M. Genduso LMT, CST

Simple Bean Soup Recipe

Try the below for a quick and easy meal. If available, use organic or locally sourced foods.

Ingredients

1/2 large or 1 small white onion, chopped
1 bell pepper, chopped
3 medium carrots, peeled, and diced
1 large tomato, chopped
1 - 15 oz. can kidney beans (white beans, chick peas can work as well) - you can use fresh cooked beans as well and measure out 1/2 cup per serving. Just remember to save the juice they are cooked in. This will add flavor and nutrients to the meal.
1 bunch of kale, stalk removed, cleaned, and chopped
1/2 cup couscous
1 Tablespoon apple cider vinegar (white or red wine will work too)
1 teaspoon mustard (I used honey brown)
herbs and spices to taste (I like oregano, thyme, and black pepper)
2 - 4 cups of water
oil for sauteing

Directions

Saute onion, pepper, and carrots in oil until onion is translucent and carrots start to soften.
Add the tomato and continue cooking for 2-3 minutes.
Add water a cup at a time to prevent sticking.
Add kidney beans along with juice.
Add kale and more water until consistency meets your desire. Less water will make it more like stew, more will make it more like soup.
Add the herbs to taste.
Stir in the couscous.
Cook until kale is wilted and carrots are soft.

Makes 2 - 3 servings.

Food choices*

When making decisions about food and beverages it is often a struggle to determine what is healthy, and what is not. There are so many claims to health on the packages. Where do you begin? The best bet is to start small and make simple changes that make sense for you and your family. Also include your loved ones in the process. Get them to make decisions with you. Bring up some of the ideas below and see which ones they embrace. Make it a game. Provide points for those who make the changes they have selected at each meal. The person with the most points at the end of the month gets to pick the next healthy change the whole family has to make.

Small choices go a long way

Eliminate soda's (e.g., Coca Cola, Pepsi products, Mountain Dew, etc.) and choose flavored water, plain water, or real fruit drinks (in small amounts as those can be high in fruit sugar.)
Use fresh or frozen fruit as a snack instead of cakes, cookies or crackers and chips. Or try steaming carrots just until they start to soften but do not cook all the way through. They are sweeter when lightly cooked and make a tasty, chewy, and sweet snack.
Eat toast with your favorite jam/jelly or peanut butter if you do not have a peanut allergy, or a serving of whole grain cereal or granola for breakfast instead of packaged products such as pop tarts or power bars.
Eat breakfast each day rather than skipping this meal altogether.

Figure out what package foods your family uses and get the whole family thinking about ways to replace them with whole food products. You may not be able to replace everything but you will be able to change more than what you think.

*Suggestions follow healthy eating guidelines. If you have a specific health issues contact your healthcare professionals for more information.

Beth A. Hunnefeld MS, RDN

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