What Is Cupping?

The successes of several Olympic athletes, have recently made Cupping Therapy the hottest new therapy trend among athletes. While it is currently spending a lot of time in the limelight, cupping therapy has actually been around since about 3000 BC. The Egyptians wrote about it in the Ebers Papyrus (1550 BC), which is considered to be one of the oldest medical textbooks of the Western world. In Greece, Hippocrates (400 BC) recommended cupping for internal disease and structural problems. There is even mention in George Orwell's essay, “How The Poor Die,” (1946) where he found it to be practiced in a Paris hospital. Alas, in 2016, this therapy has helped Michael Phelps win a career 23 Olympic gold medals- making him the most decorated Olympian of all time. So what actually happens and how does cupping work?

I generally explain cupping as working opposite of massage therapy. With massage, the therapist uses pressure with their hands to release tension in the muscle fibers and stimulate blood flow to bring fresh nutrients and blood supply to the tissue. This increases tissue pliability, speeds healing and enhances performance (among other things). Cupping provides the same benefits, with a different application method. With cupping, the cups are applied to the skin with a hand held suction pump. The suction raises the tissue within the cup and almost immediately the tissue begins to turn red/pink- indicating an increase in blood flow to the surface of that area. In the case of the Olympic athletes, a stationary approach is used before they compete. Cups are applied to spots around the area desired, and then left in the same position for up to 10 minutes. Cups can also be applied and then moved around the skin in long, gliding motions to have a more broad effect on the tissue. This method works 24 hours before or after a competition... but is not recommended immediately before or after performance. 

In my practice, I use a combination of the two methods, where I initially move the cups to warm the tissue and assess areas where there is increased tension or adhesion. Secondly, I apply stationary cups to those regions, and allow them to release those areas specifically.

After the cups have been suctioned to the tissue for the allotted time- which varies based on the goals, injuries, condition, etc. of the client, the cups are removed. Initially, the skin appears raised and reddish and this discoloration may or may not intensify as time goes on. In the most intense case, the client experiences the dark purplish circles and that will ultimately fade within about a week. While the skin appears discolored, the client may or may not experience bruise-like discomfort and a “tightness” of the skin in the areas where the cups were applied. In my experience, this discomfort appears within 4 hours of treatment and dissipates within 36 hours. As with most therapies, each of our bodies are unique and thus, we may each have a different experience based on activity level, workout regimen, diet, tissue hydration, etc.

So what does the discoloration mean? You may notice with the Olympians, they have some areas of discoloration that are darker in color than others. This indicates that those areas were holding more tension or dehydrated. The suction causes capillaries near the surface of the skin to burst and flood the area with fresh blood supply. This is why healing and recovery increases/enhances with the use of cupping. Adding cupping to your training regimen can provide any athlete the opportunity to take their performance to the next level!

Sarah Eckstein, LMT, is a massage therapist and owner of Sarassage in Woodridge, IL. For more information, please visit www.sarassage.com or contact Sarassage at sarassage@gmail.com.

Zucchini & Sweet Potato Frittata

We get asked for easy breakfast ideas all the time, so we're happy to pass along this simple spin on an omelette. This recipe is great because it's healthy and, hello, SUPER easy! What's not to love? Enjoy a Zucchini & Sweet Potato Frittata:

Ingredients:

• 2 tbsp butter or coconut oil
• 8 eggs
• 1 large sweet potato, peeled and cut in slices
• 2 sliced zucchinis
• 1 sliced red bell pepper
• 2 tbsp fresh parsley
• Salt and pepper to taste

Preparation:

1. Heat a pan over a medium-low heat
2. Add the butter/oil and sweet potato slices and cook until soft, about 8 minutes
3. Add the zucchini and red bell pepper slices and cook for another 4 minutes
4. While it cooks, whisk the eggs in a bowl, making sure to incorporate a lot of air in the mixture
5. Season the egg mixture with salt and pepper and add to the cooking veggies
6. Cook on low heat until just set, about 10 minutes
7. Place pan into oven and broil for 3 to 4 minutes, until lightly browned and fluffy
8. Cut the finished frittata into wedges and serve with fresh parsley

Why I am Obsessed with Softball

Most of you know that while I’m not at Achieve, my time is consumed with softball. I have been involved with softball in some aspect since the time I was 10 years old…that’s 20 years with this sport. There are many reasons why I love it – the sound of metal cleats on pavement, a good pop in the catcher’s mitt when the pitcher brings the heat, the look of a freshly lined field, the thrill of the walk-off win, teammates gathering at home to welcome in the homerun hitter…my list could go on and on and on. And even as I’m writing this, softball is putting me through another challenge, and perhaps, that is what I love most about it – the life lessons and challenges that each and every person involved learns.

As a player, you learn work ethic, sportsmanship & respect, leadership & responsibility, communication, team work & sacrifice humility & resiliency – to name a few. This game teaches those playing to have a good work ethic, and that really, the game rewards those that work hard and don’t give up. Those that keep swinging, keep fighting, keep working hard will get rewarded. That it is important to keep working towards what you want because you will get rewarded. Life will give you set backs, it’s up to you whether or not you give in to them or keep fighting – softball teaches players to keep fighting.

Through softball, a player also learns that they must respect, first and foremost, the game of softball, because it is bigger than the player as an individual. They learn to respect their coaches, their teammates, umpires, opponents, grounds crew, tournament directors, vendors, etc., because every one of those individuals is there for the same reason – softball. Through respect, a player learns sportsmanship. They learn ethical and polite behavior towards the game and everyone involved – hence the “handshake” line at the end of every game. Players (at least I can speak for the one’s I coach and have coached) learn to play the game the right way – to not cheat or look for ways to undercut the other team; they learn to congratulate opponents when they’ve done well or made a great play. It is important in life to respect everyone you meet and treat them ethically and politely – and again, softball teaches players to do this.

Players also learn leadership and responsibility. They learn that not only teammates and opponents look to them, but also younger generations of softball players; that their actions are bigger than them and that they need to lead by example. Players realize that they are responsible for their actions and the way that they carry themselves on the field – that they cannot dwell on what happened last at bat or the last play, that they must learn from it and keep moving forward. They learn that their response to what happens is also their responsibility; they are not able to behave in any manner they want (such as throwing equipment or yelling at teammates when things aren’t going right), but must control their responses. They also learn to become responsible young adults by managing their own gear, their schedule, and their communication with coaches, teammates, managers, etc. Players learn to communicate appropriately regarding their intentions, questions, and difficult situations. These are all important aspects that are valued in individuals both in the workplace and in life.

Players also learn how to work with others – another important quality to have in life. They learn that each person is different and you have to work with them in different ways in order to reach the same goals. Softball also teaches sacrifice. Sometimes, a player will have to do what is best for the team, but it is not always what is best for them. They learn in order to reach a goal one might have to give themselves up for the betterment of the team. In almost every working environment, people have to work others and may need to make sacrifices for others. Once again, softball encourages these qualities.

Softball also teaches players to have humility and resiliency. It is a sport where you are considered a good hitter if you fail (yes, FAIL) 7 out of 10 times. Think about that for a second… SEVEN out of TEN times someone FAILS and is still considered to be good. Imagine the last time you failed that much and what the result was. Players have to be resilient from at bat to at bat realizing the last one doesn’t matter anymore and that this one does. Errors are also a part of the sport – but guess what, there will be another ball hit right at you and you’ll get to bounce back from that last mistake. The game will also keep you humble…just when you think you’ve got it going, some pitcher will blow it past you, or a player will snag that beautiful line drive that you just hit. You can’t get caught up in what you’ve done in the past because the game will put you back in your place. No one is bigger than the game. Life is all about resiliency, bouncing back from adversities and set backs to keep chugging along.

Softball is many things to many different people. For me, it is a way for me to help teach life qualities to our next generation. Softball has taught me so much and I am so thankful that I’m able to pass it along to the next group of players.

Habits: Part 3-Making a Game Plan

Have you decided which habit it is that you’re going to change in your life? Have you taken notes on what is going on around you in order to identify your cue for your habit? If you remember from last month, you wanted to ask yourself questions concerning different categories regarding your cue when you felt the craving. Those were:

1. Location – Where are you?
2.  Time – What time is it?
3.  Emotional State – What are you feeling?
4.  Other People – Who is around?
5. Preceding Action – What happened just before the urge?

Once you’re able to answer all of those and identify what your cue is, you’ll have power over it. The next step is having a plan of attack ready for when you get the craving.

By choosing a certain plan of how to behave and react when the cue hits, it will become easier to change your habit. First, you will need to write out exactly what your cue is and what response it triggers in you. Example:

• ·    When I feel (or think, see, time, etc.) lonely, I crave bingeing on sweets while watching TV.

Writing out whatever cue it is that triggers your craving will help you acknowledge what you are doing and make you more conscious of it. After that, you need to write down several responses you’re going to do instead of your current habit. This is one way in which to create and replace your current with a new one. Such responses could be:

• Instead of bingeing on sweets while watching TV, I will:
• Walk the dog
• Go for a jog
•  Read
• Call my parents/friends/other relatives

It is important to have a plan for what you’re going to do when your cue pops up – this will enable you to fight it better, have power over it, and create a better habit. You must know that you have control over it and be self-conscious enough to work towards changing it.

It is important to remember that you should take smalls steps towards changing your habit. Do not look to change several habits at once, or completely overhaul a habit by eliminating it entirely or taking drastic measures. Focus on taking small, manageable steps. You will see results that will last instead of a quick fix and falling back into old habits. It also enables you to have small victories and have a sense of accomplishment, which is important to keep you on the right path.

There are also several tips that you can utilize to help you on your path to be successful while changing your habit. One is monitoring. Simple, right? But monitoring involves being honest with yourself about what is going on. Say you’re trying to change an eating habit you have – logging your food won’t help unless you’re completely honest about what you’re eating.

Another way to help create a new habit is scheduling. Making a schedule of your daily/weekly activities and actually scheduling in a new habit you want to accomplish helps. This is especially true for those individuals that stick to whatever is on their calendar. If you’re trying to workout more, read more, meditate, etc., putting it on your calendar and setting an alarm to remind you has been shown to have great results. It helps you eliminate decision-making, fight procrastination, and make time for things that are important to you. A final way in which you can build or change habits is having an accountability buddy/application. You can select a friend or individual that will make you accountable for your actions (good or bad) when we just can’t rely on ourselves. Often times this is a personal trainer for those trying to work out, or a spouse when trying to eat healthy. There are also applications on your phone that you can use to mark down when you’ve done things – they even remind you when you haven’t checked it off for the day (or time) that you have set. Some great ones are Habit List, Way of Life, and Coach.me. Any of these will go a long way to tracking your habits.

Whatever way you choose to build better habits, it must work for you! Make sure that you focus on your progress, the small victories, and not being perfect. You will have slips – that’s why people plan cheat days; they help you stay on track – but remember and focus on the fact that you’re human and will be able to get back on the wagon towards change. And, of course, you must always believe in your ability to change and create new habits. Don’t wait…the time to start is now!

Pesto Recipe

Pesto is a nice thing to have on hand to spruce up a meal.  Check out our stuffed pork chop recipe or add it to your meats and veggies for a tasty twist. 

Ingredients 

• 1 C. Basil
• 1 clove of garlic
• 1/4 C. of grated parmesan 
• 2 1/2 tbsp of olive oil
• salt & pepper to taste 

Preparation

1. In a food processor, pulse basil, garlic, parmesan, salt & pepper until smooth.
2. Slowly add the olive oil while pulsing
3. Store in a sealed container and refrigerate or freeze in t ziplock bag to use in a later date.
4. That's it!  So simple!

Chocolate Coconut Bark

You heard us right!  We're posting a recipe for your sweet tooth.  No worries, it's still pretty healthy; plus we'll kick your butt a little extra harder next time you come in to train.  Always looking out for you!

Ingredients 

• 2 oz. (about 55 grams) dark chocolate
• 1 C. coconut oil (make sure it's extra virgin, and unrefined)
• 1 handful coconut flakes
• 1 handful of silvered nuts (almonds, cashews or pecans)
• 1/4 tsp. sea salt

Preparation

1. Fill a pot with a few inches of water, then balance a smaller pot on top, so it just hovers above the water.
2. Bring the water to a simmer.
3. Break the chocolate into pieces, and melt it in the top pot.
4. Take the melted chocolate off the heat, and stir in the coconut oil until it melts. Add the nuts and coconut flakes.
5. Pour batter into an 8×8 pan, lined with parchment paper. Sprinkle the sea salt on top.
6. Put in the freezer for 15 minutes until solid, then cut into squares.
7. Enjoy and schedule your next training session! 

Pesto Stuffed Pork Chops

Ingredients 

• 2 tablespoons crumbled feta cheese (optional)
• 2 tablespoons chilled basil pesto
• 1 tablespoon toasted pine nuts
• 4 bone-in pork loin chops, 1 1/4-inch thick
• 1 teaspoon ground black pepper
• 1 teaspoon dried oregano
• 1 teaspoon minced garlic
• 1/2 teaspoon red pepper flakes
• 1/4 teaspoon ground thyme
• 2 tablespoons balsamic vinegar

Preparation 

• Preheat oven to 375 degrees F.
• Mix feta cheese, basil pesto, and pine nuts in a bowl. Use the tip of a sharp boning or paring knife to cut a 3-inch slit in the side of each pork chop, 2 inches deep and 1/4-inch away from the bone, to make a pocket for stuffing. Stuff pork chops with pesto filling and secure with toothpicks.
• Mix black pepper, oregano, garlic, red pepper flakes, and thyme in a small bowl; rub both sides of each chop with the spice mix. Place chops into a shallow baking dish.
• Bake in the preheated oven until chops are browned and stuffing is hot, about 40 minutes. Brush chops with balsamic vinegar and bake until vinegar forms a glaze, another 5 minutes.