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August Is Go-Time

Greetings!

Painted Global Face

Coming or going? Whether you are visiting the Bay Area for summer vacation, preparing for an exciting getaway, or returning from journeys afar, this is the season for buses, trains, and planes! That's right - this is the Travel Issue! So, let Psoas be your tour guide through healthy hints that will help keep your body hale and hearty on your short- or long-term adventures.

In this issue, we will give you stretches for the plane or your hotel room, quiet your barking dogs (with new shoes and great traveling tips for the athlete from the crew at Fleet Feet San Francisco), and eat well with a tasty on-the-go recipe, brought to you by Nora. Also, Psoas client Janie Kass (18-time marathoner and business traveler) gives advice on how to find the best runs in the cities you know and don't. For additional help, we compiled a list of running and cycling clubs in cities you may be visiting, and, no matter where you are, check in with our Olympic viewing guide right here.

Our therapist spotlight is on Ann Benedick (former Psoas intern - now Psoas star). As always DJ Split brings us a critical review for our CD of the month - the soundtrack of "Into the Wild" by Eddie Vedder. We also have two great products to help keep you healthy on the road or at home and a special August discount.

Wherever your travels may take you this season, may they be safe and healthy. And don't forget to make Psoas your next destination point!

Peace out,
Psoas

Eating Healthy On-The-Go
By Nora Auston

Plane Food

San Franciscans are a notoriously nomadic group, never more so than in the month of August. Given the fact that the majority of us are transplants from lands far and wide, the fact that our glamorous local industries send us to decidedly non-local places for business, and the fact that, well, we just like to go places, San Francisco residents rack up more frequent flier miles than most people.

So you probably find yourself getting ready to hit the road right now. Perhaps you've cleverly arranged an exciting escape to avoid the last of the fog until the best of the Bay Area's weather shows up in September. Or maybe you're business-bound for an important meeting, airline ticket in hand and killer instincts in the bag. You might even be putting the final pyrotechnic touches on your project, ready to head out to Black Rock City with your caravan of friends. Whatever your plans, Psoas Massage + Bodywork wants to wish you happy trails and good health.

Of course, good health is often difficult to maintain while on the road, especially good nutrition. Three days into the vegetable-barren world of fast food joints and chain diners, you may find yourself longing for home a little prematurely. Ironically, the pressures of travel (airline travel in particular) make it even more important than usual to eat healthy. For one, the rapid changes in environment and recycled air aboard an airplane make you vulnerable to both dehydration and a plethora of different bacteria. This presents a double whammy to the immune system, even without the salt-and-fat laden snacks and sugary drinks offered as a small token of industrial appreciation. So here's what you can do to make sure you arrive bright-eyed, bushy-tailed, and ready for action. As it is with all healthy strategies when it comes to American eating, you'll be playing defense...

1. Avoid juice, sodas, and alcohol while in transit. Drink only water, and lots of it! Hey, why not juice, you may ask. Juice can be a healthy alternative, but the bulk of juices offered by airlines contain minimal amounts of nutrients and increased levels of things like artificial colorings and high fructose corn syrup. Even V-8 juice, which does have a good dose of vitamins, manages to pack a whopping 1/3 of your daily requirement for sodium. Unless your destination is Puff City, pass on the V-8.

2. Avoid heavy, fatty, or highly processed foods. Bring your own snacks like unsalted nuts, dried fruit, energy bars, precut veggies, and the like. There are several great reasons for this. The most obvious is that you can avoid the poor nutrition contained in most airline and airport food by bringing nutrient-dense foods of your own. But by making sure that you nibble lightly every 3-4 hours you can also ensure that your metabolism won't tank. Additionally, if you make sure to balance your snacks with 1/4 a serving of protein to every 3/4 serving of carbohydrates, you'll be more satisfied and energized. Bonus points for throwing a little fiber into the mix, to keep things, uh, moving while you're moving. And the best part about this strategy? It's much more economical than the standard diet of the American traveler. Save your money and your health for foods that truly deserve to be called luxuries, and the enjoyment of your trip will be maximized.

3. Once you reach your destination, continue to avoid junk foods when possible. This might be trickier than it sounds, given the nature of chain restaurants and fast food joints. More than one health-conscious traveler has been surprised when their veggies arrive deep-fried or their chicken shows up in a pool of ranch dressing, so ask questions when ordering. Again, we're playing defense, people. Many menu options look healthier than they actually are. Everyone knows McDonald's doesn't get a high health rating, so say you find an Olive Garden and order their Capellini Pomodoro (pasta with tomatoes). It can't be all that bad, right? Actually, it contains 17 grams of fat, tons of sodium, and very minimal nutrients, with virtually no fiber, no B vitamins, no calcium, no vitamin C, and no iron. Get a little careless with the breadsticks at 2 grams of fat a pop, and you'll have a meal that's less nutritious and more fatty than if you had ordered a Chicken McGrill Sandwich at Mickey D's, which contains 18 grams of fat, but also offers affair amount of vitamin A, vitamin C, calcium, and iron. Here at Psoas, we recommend that you consider not only the "bad stuff" included in any given food item, like saturated fats, excessive calories, and the like, but also the good things that you might be missing as well, like essential nutrients and fiber. Check out the nutritional postings when available at restaurants and breeze through chain-restaurant websites before you leave on your trips, and you'll have a fair shot at making informed decisions when you're out there globe trotting.

Again, have a good trip and enjoy good health! We hope to see you soon.

'Open Road' Cookies

Open Road Cookies

Originally these cookies were loaded with fat and sugar as well as healthy ingredients, but I tinkered with the recipe until I came up with a cookie that would be lightly sweet and chewy, but without most of the heavy stuff. Adding pureed prunes, replacing the peanut butter with almond butter, and reducing the processed sugar really did the trick. Now these little cookies are loaded with fiber and protein as well as antioxidants and vitamin E. Feel free to switch out the raisins for dried cranberries or chopped dried apricots if you're not a raisin fan; if you've got kids, you can throw in a handful of chocolate chips to keep them from suspecting that the cookies are actually good for them. I've made them for hiking trips over the years, but they're also great to carry along when you suspect you might be stranded on a runway or a highway for a while. They keep well and they can stand getting a little banged up too!

-- Open Road Cookies --

1/2 C butter
1 C brown sugar
2 T canola oil
1 C dried plums (prunes)
1 C almond butter
1/4 C honey
2 eggs
2 t vanilla
1 C nonfat dry milk
1/2 t baking powder
1/2 t baking soda
1 t salt
3/4 C whole wheat flour
3/4 C white flour
1 C wheat germ
2 C oatmeal oats
1/3 C nonfat milk
2 C sunflower seeds
2 1/2 C raisins

Preheat oven to 350 degrees. In a large bowl, cream butter and brown sugar. In a food processor, combine dried plums and oil until well pureed. Add puree to butter/sugar mixture with almond butter and mix until blended. Add eggs and vanilla, then mix again.

In another bowl, combine dry milk, baking powder and soda, salt, flours, and wheat germ. Add to creamy mixture alternately with milk. Blend in oats, sunflower seeds, and raisins.

Rolls dough into balls about 1 inch in diameter and place on cookie sheet lined with parchment paper. Bake for 12-15 minutes or until golden and set. Don't over-bake them, or they'll turn into rocks. Cool cookies on rack and store in an airtight container. Makes 5 dozen.

Stretches for the Traveler

Let's face it: long plane rides are no fun and not ideal for your body. Even short hops, for that matter. But we endure them, and forsake our bodies in the process. So what are we to do? Not travel for business, avoid holidays, drive to Mexico? Let's get real - flying is just something we have to make the best of. Below are some ways to help lessen the negative stress and strain our bodies encounter en-route to Phila-New-Bay-Rida-Ville.

First relax and breathe a little. Second, some stretches that can be performed on the plane. Last, some stretches for you in the hotel.

Airplane Stretches
If you're not flying first class or don't have an exit row seat, get ready for cramps; little space makes it challenging to stretch properly. Here are a few great stretches for chair-bound flyers (and deskworkers too).

First, try to relax and breathe through each stretch. Start with a quick breathing exercise to relax the nerves.

Breathing

Sit up straight, try to relax your muscles - both feet flat on the floor.
Pull your shoulders down and back, hands resting your lap.
Tilt your head back slightly to open your airway.
Close your eyes.
Take 10 deep breaths. Concentrate on keeping your rib cage pulled in and letting air expand into the backs of your lungs.

Now Let's Stretch
The areas that we'll focus on are all stretchable on the plane - in your seat. Obviously, depending on your own body tension, where you need to stretch yourself will be different. We've chosen some of the more common areas that might be negatively effected by sitting in a cramped space for too long.

Neck

Place your bottom teeth in front of your top teeth and slowly tilt your head back. You should feel the stretch in your upper neck beneath your jaw.
Sit on your right hand to keep your left shoulder down. Reach over your head with your left hand and gently bring your left ear to left shoulder. Concentrate on lifting your right ear upwards. Hold for 30 seconds then switch sides.
Gently tuck your head forward, chin to chest; for a deeper stretch, place a hand on the back of your head, and gently pull your head forward.
Place your right hand on your left knee. Place your left hand on the back right side of your head. Gently guide your head toward your left hip. Changing the angle of your head toward your hip could substantially change the stretch
Look straight ahead. Turn your head first to one side, and then the other. You can use a gentle hand on your chin to deepen the stretch.

Core Body

Shrug your shoulders up and hold for 5 seconds. Lower your shoulders. Concentrate on pulling your shoulder blades down and back. Repeat five times.
Reach up with one hand over your other hand. Hold for 20 seconds, concentrating on your side, at and below your shoulder. Repeat twice on each side.
Reach your arms out in front of you, interlacing your fingers. Tuck your chin to your chest and round out your back. Continue to reach as far ahead with your hands as possible. Hold for 20 seconds and repeat twice.
Open your chest by clasping your hands behind your back, drawing your shoulders downward and your head up and back. Hold for 20 seconds and repeat twice.
Rotate your trunk first to one side, then the other. When rotating to the right, try gently pushing on the arm rest or the back or top of your seat while placing your left hand on the outside of your right thigh. Hold for 15 seconds and stretch both sides.
Stretch your torso by reaching as high overhead as you can with both hands.
Push your back flat against the seat while rolling your pelvis backward, and hold for 15 seconds. Now roll your pelvis forward, and hold for 15 seconds and repeat 3 times.

Lower Body
(Lower body stretches can not be performed in a seat by everyone - size matters.)

Hug one knee to chest, alternate sides, repeating five times.
Raise your heels up and down. Repeat 10 times.
Raise your toes up and down. Repeat 10 times.
Hugging your knee, rotate your ankle for 5 circles in one direction, and then 5 circles in the opposite direction.

Stretching in the Hotel

Stretching in your hotel room is solely dependent on what needs stretching - there are dozens of possibilities. We will show a Glute/hip stretch and a hamstring stretch below. They are pretty certain to be tight after a long flight and after stretched should help with a more restful sleep. Good luck.

Refer to our Stretching Guide or try Rodney's upper or lower body stretching class or try one of his private or two person stretching sessions to learn how to specifically stretch for your needs. Call today to set an appointment.

Hip and Glute Stretch