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10
FEB

3 Ways to Work Your Foam Roller

Filed Under: Uncategorized at 8:00 am | By: Jeremy Michael, Contributing Author

Myofascial release is a technique that involves applying a soft sustained pressure into the myofascial connective tissue.  The fascia is a thin, tough, elastic type of connective tissue that surrounds most structures in the body including muscles. But how can you apply this soft pressure to the back of your neck, shoulders or areas where you can’t reach? The simple answer is a foam roller.

Foam rollers are large logged shape pieces of foam that can be placed on the floor and used to rollout muscles before or after an exercise. Some of the many benefits of foam rolling include improving circulation, increase blood flow, release muscle tightness, increase range of motion and decrease pain. One Research article showed that just 2 minutes of foam rolling was able to increase range of motion by up to 10 degrees.  Another article showed that the use of a foam roller reduces arterial stiffness and improves vascular endothelial function. Foam rollers work by breaking down fibrous tissue or adhesions that may be causing you pain, stiffness and tension.  Another great benefit to daily foam rolling is that it can actually improve core muscle strength and thus balance. Just like a fitness ball, a foam roller is unstable. While you lay with your back on the foam roller you are actually causing your abdominal muscles to engage. While using foam rollers to help relieve yourself of tension and pain it is best to use them daily to help prevent these issues before they even start.

Click here to check out our large selection of foam rollers that you can use daily while at home, on the road, or even at your office.  Take not rollers come in all shapes and sizes. Some rollers are harder while others are softer. For instance the STI rumble roller is contoured for more of a deep tissue roll.  Be sure to also look below for some common exercises to get you started with your foam roller. Here are a couple of tips to consider before getting underway; just because we have pain in a certain area it is not always best to roll directly over that area. Also it takes time for your brain to tell your muscles to relax so make sure you take your time, don’t roll to fast and enjoy the relaxation.

  • Shoulder Blade Rolls – Lie face up with a foam roller under your upper back, at the tops of your shoulder blades. Cross your arms over your chest. Your knees should be bent with your feet flat on the floor. Raise your hips so they’re slightly elevated off the floor. Roll back and forth over your shoulder blades and your mid- and upper back.
  • Glute Rolls- Sit on a foam roller with it positioned on the back of your right thigh, just below your glutes. Cross your right leg over the front of your left thigh. Put your hands flat on the floor for support. Roll your body forward until the roller reaches your lower back. Then roll back and forth. Repeat with the roller under your left glute.
  • Hamstring – Place the foam roller underneath your upper hamstring muscles below your glutes. Cross your right leg over your left leg and roll the foam roller down from your glutes to right above your left knee. Do 10-12 slow and steady passes. Repeat on the other side.

 
2
FEB

11 Uses for Castile Soap

Filed Under: Uncategorized at 11:57 am | By: Jessica Justh, Senior Editor

Castile soap makes living a greener lifestyle even easier. This coconut-derived soap lathers up great and can be used to clean almost everything in your house, including you!

  1. Floor Cleaner – Get floors that sparkle without the streaks. Mix one cap full of castile soap with one gallon of hot water.
  2. Body Wash – All natural and nothing artificial! The peppermint is our favorite because it not only cleans but leaves a refreshing tingle too!
  3. Dish Soap – Your dishes will shine without the aid of nasty chemicals by melting ¼ cup of grated castile bar soap in 2 cups of boiling water. Once dissolved add ¼ cup of liquid castile soap, 1 teaspoon of vegetable glycerin and 1 teaspoon of super washing soda.
  4. Toothpaste – This is a great natural alternative to baking soda. The taste may take a little getting used to but it’s free of glycerin, fluoride and other toxic ingredients.
  5. Laundry – Use 1/3 cup of castile soap to a load of laundry. You can add borax dissolved in water for a deeper clean.
  6. Organic Gardening – Put one teaspoon of castile soap, a dash of cinnamon and cayenne pepper in a spray bottle filled with water. This combo will help keep bugs from harming your plants.
  7. Shave Cream – This soap lathers up nicely, producing a perfect shaving foam.
  8. Baby Soap – Your little one’s skin is sensitive. Protect it with a mild soap made with organic ingredients.
  9. Vegetable wash – Remove harsh residues from fruits and vegetables.
  10. Foot Soak – Add one teaspoon to a bucket of warm water and relax. Tea tree Castile will help with athlete’s foot and kill other fungal infections.
  11. Furry Friends – This non-irritating soap is great for pets. Plus, the coconut oil keeps their coats soft and shiny.

 


 
24
DEC

Healthy Holiday Appetizers

Filed Under: Health Foods,Nutrition,Uncategorized at 8:00 am | By: Jessica Justh, Senior Editor

Just because it’s the holiday season doesn’t mean you can’t make healthy choices. Here are some unique appetizers that will delight your guests’ palates and bring smiles to their faces.

Egg Snowman

 

 

Start by hard-boiling some eggs. Next, stack the eggs with kabob sticks.  Use peppercorns for the eyes and buttons, cut your carrots in rounds for the hat and finish it off with parsley for the arms.

 

 

 

 

Grinch Kabobs

 

These fun and healthy treats are perfect if you have kids coming to your dinner. Plus, they are a piece of cake to put together. Here’s what you’ll need – mini marshmallows, strawberries with the tops sliced off, a peeled banana and sliced green grapes. Place one of each ingredient on a toothpick to assemble and Enjoy!

 

 

 

 

 

Cucumber Tree

 

 

This cucumber tree is so clever! Start by halving a granny smith apple. Lay it cut-side down and spear it with a skewer. Take you sliced cucumber and arrange each slice in a circular pattern. Top it off with a slice of red pepper. Cut the remainder of the pepper into small pieces to act as ornaments.

 

 

 

Penguin Olives

 

 

These adorable appetizers are so cute you won’t want to eat them! Use a can of Colossal pitted black olives. Cut a lengthwise slit in 10 olives. Using half a stick of Neufchatel (or cream cheese) make ¼ teaspoon round balls with a measuring spoon. Stuff the olive so that you see the Neufchatel through the slit. Cut a carrot into ¼ inch rounds and slice a small triangle out of each slice. Next, take the cut triangle “beak” and insert into the olive. Finally, assemble the penguin with a carrot foot, stuffed olive, and olive with carrot beak.

 


1
DEC

Sip on these Superfoods

Filed Under: Health Foods,Herbs,Supplements,Uncategorized at 11:09 am | By: Jessica Justh, Senior Editor

 

Curling up with a warm mug of vanilla, earthy goodness is nothing less than perfection on a cold winter night. Every sip of Vanilla Chai Dream Immunity feels like a hug in a mug. Only, this hug goes the extra mile by boosting your immune system and nourishing your body with superfoods such as turmeric, milk thistle and astragalus. Chai lovers are sure to enjoy the rich combination of cinnamon and clove in this raw, vegan, gluten- and soy-free, non-gmo delight. Simply heat some organic almond milk and add one heaping teaspoon of this exotic herbal blend to keep your defenses strong for the cold and flu season.

If you’re looking for a little pick-me-up that does the job and tastes great, too, then Elemental Energy Rare Chocolate Flavor is just what you need. The Arriba Nacional raw and organic cacao makes it a dessert in a glass, satisfying your sweet tooth naturally without any added sugar. It’s enriched with Maca Root, loaded with vitamin B vitamins, C, and E. Add a scoop to eight ounces of water or milk substitute for this decadent (in taste only!) drink. Dial back on your affeine intake by replacing your afternoon cup of joe with Elemental Energy!

Solis Nutritional Blends draws wisdom from South American tribal vitality rituals, Traditional Chinese wellness practices and India’s Ayurvedic health system. The herbs and superfoods they’ve selected have been safely and effectively used for thousands of years.

Solis Nutritional Blends was founded on the belief that simple and honest daily rituals are fundamental to living a healthy life. Of all these daily rituals, family nourishment may be the most important to health – but in our hectic lives, it can be a challenge. Solis solves this problem with their superfood blends that transform water/milk/etc. into nutrient-packed and drinkable superfoods for the whole family. Solis takes great pride in making family wellness easier without shortcuts or compromise – just authentic and honest plant-based nutrition.


 
10
MAY

What’s New? Mira’s Homemade

Filed Under: Uncategorized at 5:00 am | By: Mauricio Matusiak, Senior Editor

Lucky Vitamin is proud to introduce another premium brand of health food products to our customers: Mira’s Homemade.

Mira’s Homemade offers a superior line of granola products made with only five or fewer raw and organic ingredients. The company minimizes ingredients while maximizing nutrition and taste, creating granola products which are completely vegan, GMO, soy and gluten-free, contain no refined sugars, low in sodium, high in fiber, and are a good source of protein. Children as well as adults enjoy them in a variety of ways but especially right out of the bag, and because they double as a delicious snack food, a growing number of people prefer them over heavily sugared or salty snack alternatives.

Mira’s Homemade granola can be eaten in many different ways: you can have them as a crunchy addition to oatmeal, salads, your favorite dairy-free yogurt, atop dairy-free ice cream, or for an amazing new snack experience spread some nut butter on the larger pieces. Mira’s Homemade granola is somewhere between bits and bars in the granola world and, therefore, the possibilities are yours to create. However you eat them, you can be sure to enjoy exceptional nutrition and great taste of these four personality-packed granola products.

Mira’s Homemade creates food that does the least amount of harm to, and the most amount of good for, animals, humans, and the natural resources on our precious planet. Additionally, you can save an extra 10% on all Mira’s Homemade products at LuckyVitamin.com. For a limited-time, just enter promo code MAY14NEW10 to save an additional 10% on all items of this new brand.

Mira’s Homemade – 100% Raw Granola Mango Coconut – 8 oz.
Mira’s Homemade – 100% Raw Granola Double Nut with Cashews & Almonds – 8 oz.

 
 
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