https://www.rgmwellness.net/blog daily 0.75 2023-05-16 https://www.rgmwellness.net/blog/intermittent-fasting-if monthly 0.5 2022-02-04 https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/bf69a4ab-ccc1-44f3-a5e5-d3e79107132d/intermittent-fasting-science-1.jpg Blog - Intermittent Fasting (IF) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/a9adcc1a-db61-42d2-942a-6d0b9e1a949e/if-picture.jpg Blog - Intermittent Fasting (IF) - Intermittent Fasting has many benefits for the body. Here are some explained in depth: Heart health: May reduce “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance which are all risk factors for heart disease. Brain health: It increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease. Weight loss: Can help you lose weight and belly fat, without having to consciously restrict calories. Insulin resistance: Can reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type 2 diabetes. Inflammation: Some studies show decreases in markers of inflammation, a key factor to many chronic diseases. https://www.rgmwellness.net/blog/iq3tgzbgsajw34m2wq46wjf30cffm8 monthly 0.5 2022-02-02 https://www.rgmwellness.net/blog/just-roll-with-it monthly 0.5 2022-02-08 https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/90e6303b-04ba-4bb5-a939-830ffda6ce2f/Thoracic-Spine-1-e1445270851983.jpg Blog - Just roll with it Foam rolling is a type of self-myofascial release (SMR), which is self-massage of the fibrous connective tissue (fascia) underneath the skin that encloses the muscles. https://www.rgmwellness.net/blog/a-twist-on-super-bowl-recipes monthly 0.5 2022-02-10 https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/c1802d1e-9290-45a2-b016-769150418603/R.jfif Blog - A Twist on Super Bowl Recipes - Buffalo Cauliflower Bites Ingredients: 8 cups 1 1/2-inch cauliflower florets 2 tablespoons extra-virgin olive oil ¼ teaspoon kosher salt 2 tablespoons hot sauce, such as Frank's RedHot 1-2 tablespoons Sriracha 1 tablespoon butter, melted 1 tablespoon lemon juice https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/52ba5694-022e-406f-bcb5-17f19ed8521a/1412779839908.jpeg Blog - A Twist on Super Bowl Recipes - Sweet Potato Skins Ingredients: 6 medium sweet potatoes (about 2 1/2 pounds) 3 tablespoon extra-virgin olive oil 1 cup shredded part-skim mozzarella 2 tablespoons grated Parmesan 2 scallions, thinly sliced 1/2 cup salsa verde 1/2 avocado, pitted and cut into small pieces 1 cup black bean chips, crushed https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/562065e8-bcde-4631-9e45-bc82b2a87fb6/R.jfif Blog - A Twist on Super Bowl Recipes - Bunless Burger Bites Ingredients: 1 lb. ground beef 1 large egg 2 cloves garlic, minced 1 tbsp. Worcestershire sauce 1 tbsp. yellow mustard Pink Himalayan salt ground black pepper 5 slices cheddar cheese, quartered 6 leaves Bibb lettuce, torn into large pieces 1 c. small jar dill pickle chips 1 pt. cherry tomatoes https://www.rgmwellness.net/blog/keeping-your-exercise-motivation-going monthly 0.5 2022-02-16 https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1644510453381-I2DUBRPW8YT0FGGFBPMI/unsplash-image-fkWtCoij4e0.jpg Blog - Keeping Your Exercise Motivation Going - Change things up! A great way to stay motivated is to add in a variety of workouts and activities instead of the same gym routine. This can be simply adding in new exercises at the gym by using different machines and techniques or just working on different muscle groups on different days of the week. You can also incorporate activities like hiking, golfing, volleyball or basketball games. Focus more on just being active and moving around rather then the same boring routine. Getting into a rut will most likely make you bored and less likely to continue. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1644510904104-PQWM00SC8GBKDSR8FXAA/unsplash-image-JnoNcfFwrNA.jpg Blog - Keeping Your Exercise Motivation Going - Enjoy it It’s a lot easier to exercise when exercise doesn’t feel like “exercise” but rather, it’s just plain fun. Find something that you enjoy doing, period. You might enjoy rock climbing, racquetball, golfing, badminton, ultimate Frisbee or any other sport or activity. You don’t necessarily have to do that activity 3-5 times a week, but doing something you enjoy can reinvigorate your motivation to be in good shape. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1644509527861-EKL0AHXWM8V3MZ73PSNV/unsplash-image-BoAbPMRKLS0.jpg Blog - Keeping Your Exercise Motivation Going - Remember why you started: What is your why? Is it to loose weight? Reduce your risk at diseases? For your kids? Retain muscle mass? Whatever your goal is keep that mind. Your “why” may change through out your journey but keep your original reason somewhere. Write down your motivation (s) down and post them somewhere you will see every day. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1644512877666-RCASDOY3EZEYBRIQCPWD/unsplash-image-YwBX02K60A4.jpg Blog - Keeping Your Exercise Motivation Going - Set long & short term goals Outside of having a reason why you exercise, it is important to have goals along the way. You want to write down your goals and keep them in a place that you’ll see them often. You might have a long-term goal of losing 20 pounds. A good short-term goal to support your long-term goal would be to exercise for 30 minutes a day, five days a week. Another short-term, supportive goal could be to lose one pound per week. Another goal could be applied to your eating habits and so on. Intermediate goals are a tremendous help because they help you to see bright spots along your journey to your long-term goal. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1644509763103-VGQ2A5D920D9RR4QH3S3/unsplash-image-nlZTjUZX2qo.jpg Blog - Keeping Your Exercise Motivation Going Fun with Friends It is motivating and fun to exercise when you do it with someone else. The high fives, the friendly rivalries, and the positive encouragement can make exercise something you look forward to rather than dread. Also, when you don’t show up your friends will keep you accountable and remind you that they missed you. These days, there are many group fitness gyms such as CrossFit, running clubs, Zumba classes, Pelton classes, pick up sports games like basketball, football and the list goes on. All you have to do is find the activity and the group of people that works best for you. https://www.rgmwellness.net/blog/preventing-lower-back-pain monthly 0.5 2022-02-20 https://www.rgmwellness.net/blog/common-medication-interactions monthly 0.5 2022-02-23 https://www.rgmwellness.net/blog/what-is-a-concussion monthly 0.5 2022-03-09 https://www.rgmwellness.net/blog/whats-in-season monthly 0.5 2022-03-07 https://www.rgmwellness.net/blog/green-st-patrick-days-recipes monthly 0.5 2022-03-17 https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/8bf9562a-b4fd-4cfa-8ad3-4d8de6c55c15/crop-Green-Goddess-Grilled-Cheese-5.jpg Blog - Green St. Patrick Day’s Recipes - Greens in my cheese?! 4 slices whole grain bread 1/2 avocado thinly sliced 1 tomatillo or green tomato thinly sliced 2 slices each havarti and mozzarella cheese Handful baby spinach Handful alfalfa sprouts 1 tbsp butter Pickles to serve Instructions Place sliced avocado on top of each slice of bread. Top with 1 slice havarti cheese. Top with tomatillo, then 1 slice mozzarella cheese. Add spinach, then top with 2 more slices havarti. Finally, add sprouts and last 2 slices of mozzarella. Top with final slice of bread Meanwhile, butter a large frying pan and melt butter over low-medium heat. When butter is melted, place each sandwich in the pan, and cover with fitting lid. Cook for approx. 5 minutes per side and continue cooking and flipping until cheese is fully melted. Serve and enjoy with pickles. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/efd948e1-6b90-4175-b455-b1d5d5ca62ee/204_4k.jpg Blog - Green St. Patrick Day’s Recipes - Lean Corned beef and cabbage dinner Ingredients 2 pounds trimmed (lean corned beef brisket) 3 medium carrots (peeled and cut into 1-inch chunks) 1 cup frozen pearl onions 1/4 cup chopped fresh parsley 2 bay leaves 1/8 tsp whole peppercorns 1 medium head cabbage (cut into 6 wedges) Instructions Place the corned beef brisket, carrots, pearl onions, parsley, bay leaves and peppercorns in the Instant pot and add 3 cups of water. Cover and cook on high pressure 1 1/2 hours. Natural release then open. Add the cabbage to the top, cover and cook on high pressure 3 minutes, quick release. Remove meat and slice into 6 pieces. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1647267822442-UTBBPB54C0EDLBNA0JP5/unsplash-image-DER__APznGE.jpg Blog - Green St. Patrick Day’s Recipes - A Spin on the classic Shamrock shake Ingredients 3 cups loosely but firmly packed baby spinach (about 2 ounces) 1/2 cup nonfat milk 3/16 teaspoon mint extract (not peppermint – see note) 2 cups of your favorite reduced-fat vanilla ice cream or frozen yogurt Instructions In a blender, combine spinach, milk, and extract until spinach is completely incorporated, with no tiny green pieces visible, scraping down the sides two or three times as needed. The mixture will be whipped and frothy. Add ice cream/frozen yogurt and blend just briefly, until smooth and completely mixed, scraping down sides if needed. Do not over-blend or the milkshakes won't be as thick. Serve immediately. https://www.rgmwellness.net/blog/probiotics-what-are-they monthly 0.5 2022-03-23 https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1648041466768-B2FLR16WVDLCFJKN5QOL/unsplash-image-Yo74uWt52bo.jpg Blog - Probiotics what are they? - Kimchi Kimchi is a spicy, reddish fermented cabbage dish made with a mix of garlic, salt, vinegar, and chili peppers. It’s often served alone or mixed with rice or noodles. You can also add it to scrambled eggs or on top of potatoes. You can find it at most grocery stores or Asian markets. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1648041576240-ZPO42WZRWU3WP2S9Q2SF/unsplash-image-5cFqO92t7pM.jpg Blog - Probiotics what are they? - Kombucha This fermented tea drink has a tangy-tart flavor. Kombucha contains caffeine comparable to some other tea drinks. This drink is becoming a popular pick theses days. It has a unique flavor and comes in different forms like carbonated or “hard” (alcohol). Some brands have A LOT of added sugar, so check the label and avoid anything with more than 5 grams of sugar per serving. There are brands that are making sugar free versions now opt for those if you can find them! https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/ac6dc5bc-db97-4011-8955-330962a0f5e2/Sauerkraut-9.jpg Blog - Probiotics what are they? - Sauerkraut Sauerkraut is pickled cabbage and may be an acquired taste. Use it as a hot dog topper, in a Ruben sandwich, mix it into salads, or combine it with your regular side vegetables. Always choose raw or non-pasteurized sauerkraut. It contains more probiotics than commercial sauerkraut, which loses much of its bacteria from pasteurization. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1648041951200-YP5TCLQSI3FNTQA4XAC3/unsplash-image-fl06AH9eq0w.png Blog - Probiotics what are they? - Pickles I beat you didn’t even know that this sandwich staple was really good for you. Not every type of pickle will do. Look for brands brined in water and sea salt instead of vinegar. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/288ecef5-d8f0-4952-9116-bfa82eea7155/unsplash-image-fIs9p9eTksw.jpg Blog - Probiotics what are they? - Kefir This yogurt like drink has a tart flavor, with a thinner consistency than yogurt. The drink is usually made with dairy milk, but also comes in non-dairy alternatives, like coconut water, coconut milk, and rice milk. Kefir also comes in fruit and vegetable flavors, or you can add flavors yourself like cinnamon, vanilla, and pumpkin spice. It is also an excellent base for smoothies. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1648041827336-QK2WCMQRJ308Q60EUHGZ/unsplash-image-_6bfVnELZXE.jpg Blog - Probiotics what are they? - Miso A popular paste in Japanese cuisine, miso is made from soybeans fermented with brown rice. It has a strong, salty flavor, and a little goes a long way. Use it as a dipping sauce, spread over your toast, or add it to marinades for fish, meats, and vegetables. Miso soup is also a great way to add it into your diet-plus it’s yummy! https://www.rgmwellness.net/blog/cupping-therapy monthly 0.5 2022-04-07 https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/74fba709-adb5-481d-8e4c-2b129e1b717b/cupping-therapy-101-1.png Blog - Cupping Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/70ca1109-1eae-47e4-8d24-77c9aa2d5b11/cupping-therapy-diagram.jpg Blog - Cupping Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rgmwellness.net/blog/nut-allergies monthly 0.5 2022-04-13 https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1649692400282-VERLU5IZ6Y9SMMMJOEAI/unsplash-image-4N0dLUmdLAY.jpg Blog - Nut Allergies Nut allergies are the most common type of series food allergies. Reactions happen because of contact with tree nuts, including: Almonds Brazil nuts Cashews Hazelnuts Pecans Pistachios Walnuts After someone with a nut allergy has an exposure, the immune system overreacts to proteins in the nuts, which triggers an allergic reaction, https://www.rgmwellness.net/blog/weight-loss-journey-beating-unhealthy-habits monthly 0.5 2022-05-16 https://www.rgmwellness.net/blog/mediterranean-diet monthly 0.5 2022-05-26 https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/f809a1f7-00a1-489b-9743-70dcae0f6174/meddiet.png Blog - Mediterranean diet - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rgmwellness.net/blog/how-to-stay-hydrated monthly 0.5 2022-06-20 https://www.rgmwellness.net/blog/turning-social-comparison-into-something-constructive monthly 0.5 2022-08-16 https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1660656844047-D2NGOEEKXAJL4B9Y2XXL/unsplash-image-LEgwEaBVGMo.jpg Blog - Turning social comparison into something constructive - Transform Jealousy into Ambition Now that you’ve come clean about what it is that troubled you about the comparison, you also know what it is that you really want for yourself. To be faster on the treadmill? To lift more weights? Whatever it may be, make it a goal to work towards. Think of the person you were comparing yourself to. Take a mental picture and use it as your muse, your inspiration, and your benchmark. You’ve seen someone who can do what you would like to so you know it can be done. So then, to compare is not necessarily to despair like the saying goes. You can turn it into a constructive endeavor that lifts you up and elevate your game in every aspect of life! https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1660655884422-RMG5KW89CU82OPKSJ7YE/unsplash-image-y7ywDXWJ-JU.jpg Blog - Turning social comparison into something constructive - Turn Critique into Compliment You’re working up a sweat on the treadmill and feeling good about yourself. You look over and the person next to you is running at a higher speed and incline, and with ease. Suddenly, you have that sinking feeling that you are not enough. They were born with running genes, you convince yourself, or are wearing some super shoes that give them an edge. You won’t admit it, but that’s jealousy making you feel inadequate, and you react by finding faults or putting others down. It may make you feel better, but only briefly and you’ll end up feeling worse because that is not associated with who you really are. Turn things around by being honest about how you feel: Sure, they have something you don’t or they’re able to do something you can’t, yet. Then, instead of criticizing, compliment them about it. You may make a friend and get some good advice for upping your running game! https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1660655252121-1ZKRQYDFUCWB7WQN71WP/unsplash-image-kEKum5ySyDI.jpg Blog - Turning social comparison into something constructive - Don’t Deny It, Admit It We have an instinctive want to make judgements about ourselves and we do this is by measuring where we stand relative to others. It’s human nature to compare ourselves with those around us, a trait that lets us co-exist as a community while learning from one another. If you recognize and accept this, that helps offset the negative charge that can come with social comparison and make it less likely to trigger destructive emotional responses such as lowered self-esteem and confidence. https://www.rgmwellness.net/blog/picking-the-perfect-running-shoe monthly 0.5 2022-08-25 https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1661437307160-Z14T41WJOD48KKTC7RBQ/unsplash-image-164_6wVEHfI.jpg Blog - Picking the Perfect Running Shoe - Quality The quality of the shoe is important because it will determine the longevity of your precious pair, whether it will last for just a day, or for many years to come. Quality is determined by many characteristics, such as good materials, excellent workmanship, reasonable weight, fitting shape, functional dependability, and extended durability. Traditional running shoes were made with layers of different types of fabrics sewn together then glued to the sole. Today, modern technology uses knitted materials combined with 3D printing to make one-piece uppers. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1661437689545-Y8VYPEBJO5Y156EQL76Q/unsplash-image-_ecT_VCuX14.jpg Blog - Picking the Perfect Running Shoe - Price Prices of running shoes vary from a few dollars to hundreds of dollars. Usually, the higher priced shoes were made using advanced technologies, which justifies the price. Buying good quality running shoes does not necessarily mean you have to buy the highest priced shoes. You can still find great shoes with good comfort and support at reasonable prices. A good way to keep up to date regarding prices, comfort and technology is to regularly check in with experts to find out what the latest trends are. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1661437785405-2T0986N06DHKGU3A6GQU/unsplash-image-pizgoJNQ-xY.jpg Blog - Picking the Perfect Running Shoe - Functionality If a shoe is not functional, then it is not useful. Running shoes must be able to support your feet, ankles, legs, hips, knees, and body to execute perfect performance on whatever terrain you’re running on. Whether you are jogging down a hill or sprinting through a trail, your shoes should be able to give you balance, stability, flexibility, grip, traction, ankle support and shock absorption. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1661437233469-PVNUYRWMKWK7C78WOKQD/unsplash-image-PEuBo_tBHDw.jpg Blog - Picking the Perfect Running Shoe - Terrain Knowing where you are going beforehand. The type of terrain you will be running on will be a big reason to consider when choosing the proper running shoes to wear. Terrains could be either a flat ground, a rocky dirt road, up a hill, or on a hiking trail – each with its own demand from the footwear we choose. A thick cushioned sole will absorb shock and give your feet comfort on a rocky terrain. A sole with good grip and deeper treads provide great traction and stability on slippery terrain with uneven surfaces. Different types of shoes will provide your feet a different feel and give you a completely different experience. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1661437419394-LQUQR10KUIZRRJQ3F0T1/unsplash-image-KZs5Bt5VDng.jpg Blog - Picking the Perfect Running Shoe - Comfort If a shoe is not comfortable, one cannot stand walking with it, more so run with it. Your running shoes must fit your feet properly from heel to toe. It should feel just right when you walk, run and sprint. Always try on both pairs of shoes and spend a few minutes walking around with it to test if your feet and your new shoes are a perfect match. If you feel any slight pain or uncomfortable tenderness while walking around with your new pair of shoes, this will most likely get worse over time, and your new pair of shoes will end up collecting dust in the closet. Your feet and shoes should be snug and cozy with a secure fit the moment you try it on in the store. https://www.rgmwellness.net/blog/balance monthly 0.5 2022-09-14 https://www.rgmwellness.net/blog/tips-for-winter-running monthly 0.5 2023-02-15 https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1676479447975-ET455IVQUM1LVZGCHSMS/unsplash-image-holDOsmc2mQ.jpg Blog - Tips for Winter Running - Stay Dry Even though you’re running in cold weather, you still sweat. The layer of closest to your skin should be a wicking technical fabric, the kind that moves sweat away from your skin. If you’re wet, you’ll put yourself at risk for hypothermia and frostbite when the temperature drops below freezing. Many runners forget that they’re still perspiring when they run in the winter since they don’t feel hot but this can lead to dehydration, so make sure that you drink enough water to stay hydrated. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1676479637551-HIJR6YLAMOCFWO1G63EF/unsplash-image-gR-UHikpQWc.jpg Blog - Tips for Winter Running - Reduce our mileage/time Slow your pace and reduce your mileage on brutal winter days, just like you would at the height of summer. The cold increases your lactic acid production at a given pace, indicating that your body is working harder to produce enough energy to keep you going. You’ll still get a great workout even if you slow down. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1676479537028-R7OFGJJQDSOUV6BXJLNI/unsplash-image-YplGypVvbcs.jpg Blog - Tips for Winter Running - Footwear Your running shoes you use during the summer may not work well for winter runs. If there is snow or ice on the ground, you’ll need waterproof shoes with extra grip to keep you stable. Look for removable spikes that slip over your regular running shoes for added traction https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1676479268256-Z873F2IJBOMEI1MJ61XK/unsplash-image-MiVIk1jBXtM.jpg Blog - Tips for Winter Running - Stay Visible The fewer daylight hours during the winter months mean that you’ll likely be running in the dark at some point. Wear bright, reflective clothing and carry a small light so that motorists can see you. Also, never trust that a car will be able to stop in time to avoid you in the road. https://images.squarespace-cdn.com/content/v1/61ddf0cdf08afa130d3ffd15/1676479846894-B6ILKL5P0ODPLP2PFRW4/unsplash-image-KkYWWpurqbE.jpg Blog - Tips for Winter Running - Know when you can or shouldn’t go for run outside Sometimes the risks of running outdoors in winter outweigh the potential benefits. Recognizing when it’s better to workout inside on a treadmill, exercise bike or weight train can save you from injury. It will also make you a more well-rounded athlete. 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