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When you sit in a standard chair, some important postural control muscles are inactivated, while others are asked to work overtime, leading to a stiff back. This week we focus on, Working the Psoas: a bet to prevent a stiff back.

Good Health
Namita

Over-pronation, also referred to as flat feet, is caused when a person's arch flattens out, due to extra weight bearing, and their feet roll inward when walking. This can create extreme stress or inflammation on the plantar fascia, the fibrous band of tissue that runs from the heel to the forefoot.

If flat feet are left untreated, serious disorders such as Metatarsalgia (ball of foot pain) and Plantar Fasciitis (intense heel pain) can result. The condition can be avoided or treated, by wearing properly fitting footwear that provides extra arch support. Use comfortable athletic shoes, as well as over-the-counter orthotics that support the arches or cushion a painful heel or ball of the foot.
 

Convince yourself 

You cannot take a self defeating action without first convincing yourself to do it. You have the power to convince yourself in either direction, upwards or downwards. You control your thoughts, and you cannot take sustained, effective action without intentionally deciding to do so.

The fundamental challenge of achieving anything you wish, is to first convince yourself to do it. Once you are totally convinced of its value, you'll find a way to get it done. Continue to remind yourself, as often as possible, of the value of your pursuit, and it will surely come to fruition.

Compared to influencing others, convincing yourself is relatively easy. After all, you know what's important to you. You know the things that motivate you. The fact is, you're excellent at convincing yourself. You do it all the time. Point that powerful influence in a positive, creative direction and there is no limit to what you can achieve.
 

"Practice rather than preach. Make of your life an affirmation, defined by your ideals, not the negation of others. Dare to the level of your capability then go beyond to a higher level.”

 –  Alexander Haig

Healthy Recipe

Turkey Curry over Brown Rice

Makes: 4 servings

Ingredients:

• 1 Tbsp. olive oil

• 1 tsp. unsalted butter

• 1 large onion, chopped

• 4 garlic cloves, minced

• 1 tsp. ginger, peeled and grated

• 1/2 tsp. chili powder (to taste or optional)*

• 1 tsp. ground cumin*

• 1 Tbsp. ground turmeric*

• 1 tsp. garam masala *

• 1 tsp. ground coriander*

• 2 large potatoes (preferably yellow or red) cut into cubes

• 1 1/2 cups cubed winter squash

• 1 cup fat-free, reduced-sodium chicken broth

• Salt and pepper, to taste

• 1 cup plain fat-free yogurt

• 1 Tbsp. lemon juice

• 3 cups cooked and chopped turkey

• 1/4 cup chopped fresh cilantro

• 2 cups cooked brown rice, per package directions
   

*If desired, substitute 2 Tbsp. commercial curry powder for chili powder, turmeric, cumin, garam masala and coriander.

Directions:

1. Heat oil and butter in large non-stick casserole pot over medium heat. Add onion. Cook 2 to 3 minutes. Add garlic, ginger, chili powder, cumin, turmeric, garam masala and ground coriander. Cook until onion is soft, being careful not to burn garlic and spices.

2. Add potatoes and squash. Cook 7 to 8 minutes.

3. Add broth and bring to a boil. Season to taste with salt and black pepper.

4. Reduce heat and simmer for 10 to 15 minutes, until potatoes and squash are tender. Stir in yogurt then add lemon juice.

5. Add cooked turkey, fold in and simmer to heat through.

6. Sprinkle with cilantro and serve over brown rice immediately.

Nutritional Information:
Per serving, including rice:

Calories: 410 cal
Protein: 34 g
Fat: 6 g
Dietary Fiber: 6 g
Sodium: 440 mg .
 

Working the Psoas: a Bet to Prevent a Stiff Back
 

When you sit in a standard chair, some important postural control muscles are inactivated, while others are asked to work overtime. The Hamstrings are shortened by long hours of sitting. Also, during sitting, the Gluteus maximus (GM) is relaxed and unable to tension the lumbosacral fascia. The Erector Spinae (ES) muscle group therefore is made perform the entire lumbar extension workload. Assuming you are not using a full and appropriately shaped chair back, your Iliopsoas muscles must pull your torso forward to stop you falling backward, and they have to do that at the short end of their range of contractile length. All these triggers are responsible for Iliopsoas muscle shortening and development of trigger points.

The psoas muscle, is a combination of the iliopsoas, psoas major and psoas minor muscles. It originates on the lumbar spine, travels over the front of the pelvis and inserts on the femur. It is the only muscle which directly connects the core with the legs. Most muscles go core to pelvis or pelvis to legs. 
 

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