Do you have tight hip muscles? Try SMR.

Self Myofascial Release, SMR, is a modality that flattens out the knots in your muscles that become inflamed and the result is sore and tight muscles. These muscles become so tight that they can affect hip, shoulder and foot movement. When these knots affect the foot, it’s known as Plantar Fasciitis.  SMR is like a deep tissue massage that flattens out these knots so you can have more mobility and flexibility. There are different things you can use on your muscles. A ball, rolling stick, or foam roller.

This is a Foam Roller as well as other things you can use to release the knots. Find the painful spot, lean into it and hold for 30 seconds until the pain is mostly gone. Then stretch and do this everyday or it will come back. Be consistent. 🙂

If you have sore IT (iliotibial band) Bands like I do then you will get relief from this roller. It will be painful as you roll on it but the benefit is that you will have improved circulation, mobility and flexibility. Here are other benefits:

  1. Improved blood circulation throughout your skin, fascia, muscles, and even tendons and ligaments where you can access them with a foam roller.
  2. Through improved blood circulation, more efficient exchange of nutrients and waste products at a cellular level, leading to better overall cellular function and inter-cellular communication.
  3. Lengthening of short (tight) muscles, tendons, and ligaments.

Some muscles (like hip flexors) and ligaments (iliotibial band) are prone to shortening, and are difficult to effectively stretch and apply therapeutic pressure to using standard massage and trigger point therapy techniques. But with a foam roller, you can apply deep pressure massage to such areas and lengthen shortened tissues, thereby preventing physical imbalances that can predispose you to injury.


How Many Carbs are in Fruit?

Here is a list of the number of carbs found in fruit. From, The Ultimate Guide to Carbs in fruit. Very interesting guide for those who love fruit and are trying to lose weight. Eat fruit early in the day and not at night. The sugar from the fruit will store as fat due to low activity in the late afternoon and evening.

You have to read this "Ultimate guide to carbs in fruit". You will see which to enjoy and which to avoid in an easy photo grid. |

How to Make Cucumber and Lime Infused Water

  1. Pour water into a pitcher.
  2. Mix lemon slices, lime slices, mint leaves, and cucumber together in a bowl; add to water and stir.
  3. Refrigerate water mixture, stirring 1 time per day, until flavors have infused, 2 to 3 days.

Image result for pics of lime and mintImage result for pics of cucumber and water

How does cucumber water help you lose weight?
Cucumber Lemon Water is the ultimate detox drink. It’s got the great taste, and the health benefits of the cucumbers and lemon juice flush your system and help you feel better. Drinking cucumber water for weight loss is also very popular recently because of one main reason….it works well!
What are the benefits of lemon and cucumber water?
The lemons are sweet and tangy while the cucumber provides a more subtle taste that helps balance out the flavors. In addition to the health benefits of cucumbers,cucumber lemon water has lots of vitamin C from the lemons, which acts is a natural antioxidant, anti-inflammatory and metabolism booster.

What Age is Considered Elderly?

When we are in our 20’s, 40 years of age seems rather old. When we reach our 40’s, 55 seems old. Google the question above and the results are to be considered elderly, you are between 65 and 68 years of age. Calling those in this age group elderly, who happen to be very active and you might get into a fight. Just sayin’.

Resistance Bands

Working with Seniors 5 days a week, I can tell you the term “elderly” is a state of mind and not an age. Calling a person after the age of 65 a “Senior” comes with benefits and doesn’t mean “old age”.  Here are some definitions:


[el´der-le]  aged.

frail elderly

1.individuals over 65 years old who have functional impairments.
2.sometimes used to describe any adult over 75 years old.
Miller-Keane Encyclopedia and Dictionary of Medicine, Nursing, and Allied Health, Seventh Edition. © 2003 by Saunders, an imprint of Elsevier, Inc. All rights reserved.

In my exercise classes, I teach ages between 75 and 99 years or better. My 90+ class members are the most vibrant and I would never call them elderly. Why is that? They are active and independent. They’ve led long lives of being successful and helping others. As long as we are able to be independent and active, our mind will keep us young.
The fountain of youth is found in continuing to learn new things, exercise, stretch, eat well and meditate. Oh, one more thing about having a young mind, don’t watch the news all day. It can be very stressful and put you in a bad mood. Practice breathing in deeply through your nose and exhale through your mouth like your blowing out a candle. Be aware of your surroundings and as I tell my Seniors, behave only if you want to.

Is Your Car on the List of Texas’ Most Stolen Vehicles?

DPD Beat

In 2016, there were 7,400 vehicles stolen in the city of Dallas.  That is an average of 616 vehicles per month!

With over 894 vehicles already stolen this year, we must continue to work together to reduce these staggering numbers by preventing this type of crime from occurring.

Let’s first recognize the top 10 vehicles stolen in the state of Texas:

1.     Ford Pick Up             6.     Honda Accord

2.     Chevrolet Pick Up     7.     GMC Pick Up

3.     Dodge Pick Up          8.     Toyota Camry

4.     Chevrolet Tahoe       9.     Ford Taurus

5.      Honda Civic            10.    Chevrolet Impala

Auto theft can be prevented by following simple steps. Below are just a few tips to help you prevent your vehicle from being stolen.

•             Never leave your vehicle unattended with keys in the ignition

•             Lock your doors and keep the windows closed, even when parked in front of your home

•             Park in busy and well-lit areas

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Weekly Meal Prep from Buzzfeed


Servings: 1

1 burrito size tortilla
2 tablespoons mustard
1½ slices cheese of your choice
3 slices turkey

# Spread the mustard on the tortilla, and lay down the cheese and turkey.
# Tightly roll up the tortilla, and cut into slices.
# Serve with a clementine and sliced bell pepper.
# Enjoy!

Servings: 1

1 burrito size tortilla
3 tablespoons shredded mozzarella
3 tablespoons chopped ham
3 tablespoons marinara sauce

# Cut the tortilla into smaller circles.
# Pack with cheese, ham, cheese, and a hard-boiled egg separately.
# Enjoy!

Servings: 2

½ pound bow tie pasta, cooked
½ cup diced turkey
½ cup diced ham
½ cup diced bell pepper
2 tablespoons Italian dressing

# Mix all ingredients in a bowl.
# Pack with strawberries and blueberries.
# Enjoy!

Servings: 2

½ pound bow tie pasta, cooked
2-3 tablespoons pesto
½ cup fresh mozzarella, chopped
½ cup cherry tomatoes, halved

# Mix all ingredients in a bowl.
# Serve with a hard-boiled egg and sliced bell pepper.
# Enjoy!

Servings: 1

2 burrito size tortillas
2-3 tablespoons nut or sunflower butter
2-3 tablespoons jelly

# Spread nut or sunflower butter and jelly on a tortilla. Top with the second tortilla, and cut into triangles.
# Serve with a hard-boiled egg, blueberries, and strawberries.
# Enjoy!


Does Facebook Make You Smarter?

Original Headline: Does Facebook make you dumb and dumber?

Facebook time might be cutting into homework time, according to a new study that examined the grades of college-age users.


College students who use the social networking site spend less time studying and get poorer grades than non-users, according to a new study.

The 219 students surveyed by Ohio State University doctoral candidate Aryn Karpinski had GPAs that ranged from 3.0 to 3.5, while Facebook abstainers had GPAs between 3.5 and 4.0. Not surprisingly, the Facebook students averaged 1 to 5 hours of studying per week while non-users hit the books for 11 to 15 hours a week.

“I am not saying that Facebook causes poor academic performance,” says Karpinski, who co-authored the study with Adam Duberstein of Ohio Dominican University. “I am saying that the research shows that there is a relationship between Facebook use and academic performance.”

The students who participated in her research didn’t see Facebook as a problem, Karpinski notes. In fact, 79% of the students surveyed said that they didn’t think Facebook impacted their academic performance, she says.

Educators have mixed opinions on whether or not Facebook causes flunking. And it seems unlikely that college students would be willing to trade Facebook time for higher grades, says Scott Testa, a St. Joseph’s University marketing professor.

“These students were raised with computers from day one and they are the generation that has embraced electronic communication from the start,” he says. “It is the social media for 18 to 23 year olds. It’s very rare for an undergraduate to not have a Facebook page.”

Pace University professor Cathy Dwyer, Ph.D., says that even if students weren’t on Facebook, they’d find something else to spend their time on. And, she says, Facebook certainly has a positive side, especially in this economy. “Facebook offers students a way to reconnect with their professors and classmates if they get laid off,” she says. “It can help with the job search.”

But Loa Angeles psychotherapist Dr. Leslie Seppinni says Facebook is to blame for college kids socially isolating themselves.

“Whereas before they might join a study group or go a study hall with other students to study, now they keep their computer next to them and continue to look at Facebook while trying to read a book,” she says. “We are raising a society of young adults in whom face to face communication and  being able to read a face is lacking. You just don’t learn social skills when you’re sitting in front of a computer on Facebook for five hours.”

So does the author of the study think students should wean themselves from Facebook?

“I think they should engage in more self-monitoring,” Karpinsky says. “There are individual differences, meaning that some students may be able to be on Facebook for long periods of time and their GPAs will still be high. Also, I’m sure that if it wasn’t Facebook, it would be another distraction.”

Like getting together with friends face to face once in awhile, maybe?