Trisha Schmalhofer LMT

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Probiotics- more than just yogurt

Probiotics are microbes that protect it’s host (you) and prevent disease. It can also be the actual preparation (or dietary supplement) containing live bacteria that is taken orally to restore beneficial bacteria to the body. Many of us are familiar with the fact that we need probiotics for a healthy intestinal tract and immune system. We also know that yogurt is a good source of this beneficial bacteria. In an article from naturalwellness.com, they explain nine other foods that contain probiotics:

1. Miso is made from fermented rye, beans, rice or barley. This staple of Japanese cuisine is a salty tasting paste that can be a base for soups, sauces, dressings or dips.
2. Sourdough Bread has a unique and characteristic twang. The ‘sour’ taste is a testament to its content of the probiotic lactobacilli.
3. Dark Chocolate that has been processed at low temperatures can have beneficial bacteria added to it. In a 2010 study, the probiotics that are in dark chocolate survived the passage through the stomach and small intestine better than those added to liquid milk. This type of dark chocolate is primarily sold in health food stores.
4. Sauerkraut is a fermented food that is derived from adding various lactic acid bacteria to cabbage. Sauerkraut is also rich in vitamins B, A, E and C. In order to get the full probiotic benefit of sauerkraut, it is recommended to eat it without meat.
5. Kefir is a higher concentrated drinkable yogurt. It is made with cow or goat milk and fermented kefir grains (sometimes gluten-free). Kefir is also rich in antioxidents and comes in different flavors.
6. Acidophilus Milk is being produced by milk companies by adding live cultures to milk.  Buttermilk is also rich in probiotics because it is typically cultured with lactic acid bacteria.
7. Raw Green Peas have been found by Japanese researchers to contain a specific strain of probiotic. They have to be eaten raw since heat will destroy the bacteria.
8. Kimchi is a very spicy and sour fermented cabbage that is a staple in Korean cuisine. Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 and B2. It’s sold in grocery stores.
9. Kombucha is a refrigerated, fermented tea that contains a high quantity of probiotics. This drink is effervescent and has a slightly sour taste. It is found in health food stores and some supermarkets.

Add these treats to your diet to receive the wonderful health benefits of probiotics!

Trisha Schmalhofer, CranioSacral Therapist and LMT

Attention Runners: massage info ahead!!

Massage feels great! For an athlete, it can also help speed recovery, reduce muscles soreness and facilitate injury healing. There are a lot of different massage styles out there, so it’s hard to know which type is best for what you need before, during and after your next race.

          In an article on competitor.com, they explain the four types of massage they would benefit runners the most:

1) Swedish massage– can be beneficial before or after the run. Swedish with long relaxing strokes a week before a race, especially if you’re coming off a hard week of training, can help you reenergize, relax, and get your legs back under you.”
Immediately before the event, speed it up with quick movements towards the heart can warm up the muscles. And this type of massage after the race can calm down the hard worked muscles and help them recover quicker.

2) Trigger Point Therapy– is best used to treat injuries a week or so before or a few days after an event. Specifically, trigger point therapy is effective in the treatment of IT band tightness, calf strains, and hamstring injuries. Therapists target and find knots in the muscles or areas of referred pain and  use deep pressure to help loosen the adhesions.

3) Deep Tissue Massage– is often the modality of choice during hard training segments. Deep tissue massage targets both the superficial and deep layers of muscles and fascia and are often quite intense as a result of the deliberate, focused work.

4) Active Release Technique (ART)-  is best for in between events for treating a specific injury, especially one where the formation of scar tissue impacts the ability for the body to heal itself. It is a massage technique that combines movement with specific, deep pressure to help relieve muscle adhesions and reduce scar tissue buildup.

           Runners, and all athletes for that matter, should incorporate massage into their regular training schedule. Make sure the therapist holds a state license.

Trisha Schmalhofer, Licensed Massage Therapist