P y o u r i s t A Health Style Zine

Because Your Body is OUR BusinessMarch 2019

Table of Contents 2... Keep an Eye Out

3-4... Lose the Shoes from Robins Key

5-6... How Pilates Helps Athletes by Nora St. John, MS

7... The Benefits of Pilates Neurological Disorders by Susan at Victoria Pilates

8... The Importance of Stretching from Harvard Health Publishing

9-10... Top 10 Health Benefits of Aerial Yoga by Samir Becic

11... The Benefits of Balance Training from Harvard Health Publishing

12... 5 Benefits of Using Pyour Oxygen by Ashish Kumar

13-14... 10 Benefits of Getting a Chiropractic Adjustment from USA Today

15-16... What Are The Benefits of Juicing? by Dee Garrick

17-18... What are Essential Oils & Do They Work? by Helen West, RD

19-20... 15 Things Women with Perfect Skin Do Every Day by Candace Bryan

21-22... Food Made Simple

23-24... Thoughts from a Pyourist

25... References

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LOSE THE SHOES by Robins Key

Being barefoot is a natural way of being for us. Most of us learned how to walk barefoot and spent lots of time as a child barefoot. More importantly, training and walking barefoot is something simple that we can do to improve the health of our feet as well as our whole body. Being barefoot is our natural state of being. Many wander savannas and rain forests without the protection or support of shoes and have strong healthy feet. The fact is that people who have never worn shoes have very few foot problems at all.

Going barefoot strengthens the stabilizing muscles of the foot and ankle and makes them stronger. Shoes give a lot of stability and support and can make the foot and ankle lazy. Strengthening the small stabilizing muscles of the feet can improve our balance and overall sports performance.

Going barefoot improves our proprioception which will improve our balance and movement. Proprioception is our unconscious perception of space and our orientation and movement within the space around us. Going barefoot helps us to feel and connect us to our environment and this helps our balance and develops our natural movements.

Go barefoot for stronger ankles and more support. Almost 30% of the joints in our body are in our feet. Our feet are the base of support for our whole body. Often knee and back pain stem from improper foot mechanics. Artificial support from shoes can place unnatural pressure on the knees, spine and neck. Our foot mechanics affects our whole posture.

Going barefoot improves muscle alignment. Different muscle segments are used when we are barefoot than when we are in shoes and different muscle patterns become habitually recruited and strengthened. In addition, going barefoot improves and strengthens the neuromuscular pathways of the foot and leg. These mold the muscle firing sequences and affect the way we move. It also increases flexibility and mobility of the foot and gives a much wider range of motion. Going barefoot gives you stronger arches. Wearing shoes will artificially raise your arches and directly remove the responsibility from the arch muscles to do their job. Wearing shoes can create a vicious circle with arch support. First our arch muscles become weak from not being used, as they are supported by shoes.

So, you get weak arches and you need more support to relieve the tension temporarily. But now if you go for a flatter or less supported shoe the symptoms will return. So, you end up needing more and more support but the root of the problem does not get addressed. This leads to a life of shoes and orthopedic problems. Let your natural arch muscles develop naturally to avoid these problems.

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Going barefoot will give you healthier feet overall. Shoes often lead to bunions, corns, athlete’s foot, hammer toes, ingrown toe nails and fallen arches. People who spend lots of time barefoot do not experience any of these and generally do not even get any callouses. Research has shown that people before the invention of shoes had much healthier feet.

Going barefoot improves our Chi (Qi) and strengthens the entire body. Our feet are often the only part of us that touches the ground. It releases all of the energy and force that we accumulate throughout our body. Going barefoot helps energy to flow smoothly through our body.

If the stability and mobility of the feet deteriorate, this affects and changes the ankle, knee and hip positions and makes them all more prone to injuries. How many older people do you know who have hip problems? It could easily stem from having weak feet. Go barefoot now for prevention later! Many athletes who train barefoot have tremendous results and experience fewer injuries.

Start slowly. Keep in mind that some people require more support than others and if you have never run or trained barefoot you may experience some soreness at the beginning. If you experience any initial soreness from training barefoot, wait until it goes away before re-attempting to train barefoot. HIIT is a great way to start training barefoot doing bodyweight exercises. Just practice without shoes for a few minutes each day. If it feels uncomfortable to you, try for just a few minutes a couple times a week and gradually increase the time you spend barefoot. Another alternative is to try doing your warm up or a period of yoga barefoot.

Start on a flat and cushioned surface, such as a cushioned floor or a thick dense carpet. If you have a safe grassy spot outside that you feel confident is free of little rocks or worse glass, this would be ideal.

If you wear shoes most of the time, be careful in transitioning. One issue that can develop is calf pain or Achilles tendinitis, which occurs due to shortening of the Achilles tendon and from the foot being under developed due to the regular use of shoes. As your foot gets accustomed to walking, training and being barefoot the symptoms will disappear. The muscles, tendons and joints of the foot, ankle and leg will get stronger, but give it time to build up.

“Lose the Shoes” Continued

Please note all classes at Pyour Core (with the exception of Ryde) require sticky socks.

PILATES FOR ATHLETES Professional athletes of all kinds have discovered that adding Pilates to their training can improve performance, reduce injury, speed recovery and help their hardworking bodies stay balanced and healthy. For recreational athletes or simply athletic clients in general, Pilates can provide the same benefits professional athletes enjoy. A well-rounded program, particularly one offered in a fully equipped Pilates studio, can do wonders for athletic clients of almost any age, ability or sport.

Builds a Good Foundation Foundation training denotes an exercise method that works to consciously improve movement quality in a safe, effective manner. It is distinct from the fix techniques used in rehabilitation and from fun activities performed with minimal conscious thought. As foundation training, Pilates helps clients improve their movement patterns by engaging the mind to change the body. Helping clients to feel their imbalances and teaching them how to improve them is a key element of Pilates and of mind-body training in general.

Improves Core Strength and Lumbo-Pelvic Stability Pilates teachers often use lumbar stabilization exercises and concepts in their sessions, and many Pilates exercises incorporate lumbar or lumbo-pelvic stabilization. In athletic clients, greater stability in the lumbo-pelvic and hip regions can increase flexibility, generate power for throwing or rotational sports, and decrease lower-back pain and injury. The emphasis Pilates places on the core, or “powerhouse,” provides an environment for safely developing a base level of lumbo-pelvic stability. As athletic clients improve their skills, challenges such as standing exercises, plank-based exercises, free weights and unstable surfaces can be added to provide a higher level of difficulty.

Develops Sport Skills Coaching in specific sport skills may be limited or nonexistent for recreational athletes. A good Pilates teacher with skills or experience in a client’s activity of choice can act as a coach to help the client develop particular skills and optimize movement patterns. For example, if a client who played baseball or softball in college decides to join a recreational league in his or her late 30s, a Pilates teacher can work on leg alignment, strength and balance for running and core support and can help to develop balance in rotation for throwing. A good teacher who understands the demands of an activity can analyze the strength, range of motion, coordination and movement patterns necessary for success and can use the flexibility of the Pilates environment to tailor exercises to the client’s sport. A Pilates expert can also address any physical limitations that may hamper the client’s chances of success.

by Nora St. John, MS

“Pilates For Athletes” Continued

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Balances the Body; Counteracts the Effects of Training Many recreational or occasional athletes develop muscle imbalances and poor posture from combining a sedentary occupation with their sport. For example, bicycling has become the sport of choice for many middle-aged men and women. Cycling has obvious cardiorespiratory, strength and endurance benefits, but as a repetitive activity it puts strain on the lumbar spine, neck, shoulders, arms and legs. Combining daily work sitting at a desk with hours on a bicycle in deep hip flexion can decrease flexibility in the hip flexors and lower back, leading to stress in these areas. An appropriate Pilates program would emphasize hip, lumbar and thoracic extension to counteract the effects of repetitive stress in a seated position.

The same principle applies to rotational athletes such as tennis players or golfers. The asymmetrical nature of their activities can lead to misalignments and strength imbalances on either side of the body. A specifically designed Pilates program could target the neglected side of the body or work on the opposite movement pattern to cross-train the body and improve symmetry.

Pyour Cores fully certified staff is trained and qualified to build a well balanced athletic conditioning program based on your sport, your body and your needs

Neurological disorders affect the central nervous system (i.e. brain, spine, nerves, neuromuscularsystem, & muscles). Some of the most common neurological disorders are Multiple Sclerosis (MS), Parkin-son’s Disease, Alzheimer’s, and Lupus. However, neurological disorders can also arise from brain damage, severe injury or trauma, autoimmune disorders, cancers, viral, bacterial or parasitic infections and more.

Though each person with a neurological disorder may experience different symptoms or severity levels, Pilates can help improve a wide range of these symptoms. Alongside prescribed medication, Pilates is a great form of exercise to help combat some of the symptoms and side effects of neurological disorders. Though scientific research is limited, many studies are now showing that Pilates has a positive effect on those with MS and Parkinson’s. The MS Society is currently funding more studies and recommending more people diagnosed with MS to start a Pilates practice.

Working with a qualified Pilates instructor to create a program specific to your needs can help improve coordination, balance, range of motion and core strength, while also helping alleviate pain anddiscomfort. Their studies have helped them create programming to overcome the most common symptoms of neurological disorders including balance difficulties, weakness, muscle spasticity, gait abnormalities, as well as the principles and applications of neuromuscular rehabilitation and neuroplasticity.

It can be hard for some people living with neurological disorders to participate in regular physical activities. Due to the uniqueness of Pilates and specialized equipment, programs and exercises are tailored to the exact needs of the participant. It is also important to remember that a sedentary lifestyle can further complicate the progression of many disorders, so maintaining movement is an important part of a complete health and wellness regime.

BENEFITS OF PILATES FOR NEUROLOGICAL DISORDERS by Susan at Victoria Pilates

Our Pilates staff has Specialized Certifcations in Neurological Disorders, Brain Injury, Stroke as well as Athletic Conditioning.

It’s not enough to build muscle and achieve aerobic fitness. You need to think about flexibility, too.

You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence. “A lot of people don’t understand that stretching has to happen on a regular basis. It should be daily,” says David Nolan,

a physical therapist at Harvard-affiliated Massachusetts General Hospital.

THE IMPORTANCE OF STRETCHING from Harvard Health Publishing

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Why it's important Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

Where to start With a body full of muscles, the idea of daily stretching may seem overwhelming. But Nolan says you don't have to stretch every muscle you have. "The areas critical for mobility are in your lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh." Stretching your shoulders, neck, and lower back is also beneficial. Aim for a program of daily stretches or at least three or four times per week.

The cumulative effect of stretching Stretching once today won't magically give you perfect flexibility. You'll need to do it over time and remain committed to the process. "It may have taken you many months to get tight muscles, so you're not going to be perfectly flexible after one or two sessions," says physical therapist David Nolan of Massachusetts General Hospital. "It takes weeks to months to get flexible, and you'll have to continue working on it to maintain it."

Proper execution We used to believe that stretching was necessary to warm up the muscles and prepare them for activity. However, mounting research has shown that stretching the muscles before they're warmed up can actually hurt them. "When everything is cold, the fibers aren't prepared and may be damaged. If you exercise first, you'll get blood flow to the area, and that makes the tissue more pliable and amenable to change," says Nolan. All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk. You can also stretch after an aerobic or weight-training workout.

New to the schedule at Pyour Core is Pyour Stretch, designed to stretch every muscle in your body in a gentle but effective way.

TOP 10 HEALTH BENEFITS OF AERIAL YOGA by Samir Becic

A combination of traditional yoga poses, Pilates and dance with the use of a hammock, aerial yoga defies gravity and allows you to perform various yoga poses that may be difficult to do on the ground, but easier in mid-air. It’s fun and acrobatic, so for those of you who dreamed of

being a trapeze artist as a kid, this can give you a taste of what it is like.

Total Body Workout Due to the nature of aerial yoga movements, almost all the body parts are forced to move and stretch. Muscles are toned and redefined, and joints are regenerated and strengthened due to these movements.

Psychologically Beneficial Just like almost any other workout, aerial yoga helps rebuild your emotional system because it clears the mind and relieves stress due to its meditative state. It also helps you combat stress throughout the day and increases yourcreativity, which leads you to develop your own artistic skills.

Improves Flexibility Aerial yoga helps you to move more freely, with less effort, by counteracting gravity. Suspension in the air releases tension on the bones and muscles, increasing flexibility and deepening your practice. Suspended yoga strengthens core muscles and increases spinal and shoulder flexibility.

Heals Back Problems It gives you the chance to hang freely, allowing your spine to lengthen. With less strain on your back while doing the exercises, it eases tension in the spinal cord and hip joint, helping you feel better.

Increases Strength Aerial yoga improves strength and flexibility, which carries over into other daily activities. The core workout is a beneficial cross-training, as it helps runners increase stamina and be able recover faster.

Puts You In a Great Mood Another key benefit of doing aerial yoga is that it gets your adrenaline going while going against gravity. It also releases “happy” hormones like serotonin, endorphins, oxytocin, dopamine, which boost your mood and help you feel more energetic.

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Improves Balance While going against gravity can be exciting, aerial yoga also helps with balance and stability in daily activities. Balance is a key component in daily activities, and aerial yoga helps maintain a good balance both inside and out.

Aids Digestion The different types of stretches and movements help improve the digestive system, thus helping in healing various digestion-related issues, including constipation and indigestion.

Old Age and Heart Disease Aerial yoga improves the circulation of blood, thus combating aging and its symptoms. Aerial yoga also helps detoxify the circulatory and lymphatic systems, which lowers the onset of various cardiovascular issues.

Improves Memory Aerial yoga fortifies your neural connections, thereby, rendering better memory power. In a way, practicing aerial yoga can make you smarter!

Pyour Core is the only Aerial Yoga Studio on LBI offering weekly class schedules. Come hang with us!

OILS Though not included in official exercise guidelines, balance training can do a lot to help keep us on our feet and active.

With ankle sprains, it is important to restore ankle function as soon as possible after an injury. One important goal is to prevent the ankle from giving way recurrently during weight-bearing activity, such as running, walking, or even standing. This chronic ankle instability, often caused by inadequate healing or rehabilitation after a sprain, can result in increasingly injurious sprains, arthritis, or tendon problems.

Experts in sports medicine and physical therapy say that in addition to the usual range of motion, flexibility, and strengthening exercises, rehabilitation should include exercises aimed at training (or retraining) the body's sense of its position in space in particular, its sensation of limb and joint movement. This is a largely unconscious capacity the medical term for is "proprioception" it is what allows us, for example, to walk in the dark without losing our balance or to distinguish the brake from the accelerator without looking at our feet. Aging and injury to muscles and ligaments can take a toll on proprioception.

One form of proprioceptive exercise balance training has been shown to prevent ankle re-injury and reduce the risk of ligament problems in athletes. It's also under study for wider use to improve mobility and prevent falls and injury.

THE BENEFITS OF BALANCE TRAINING from Harvard Health Publishing

Ways to work balance exercise into everyday life. It may be easier than you think to fit balance training into your daily routine. Try some of the following activities: Stand on one leg whenever you're waiting in line at the theater, bank, or grocery store. Stand on one leg while brushing your teeth: one minute on one leg while brushing the upper teeth, and another minute on the other leg while brushing the lower teeth. Keep a wobble board in your office; stand on it during a break or whenever you're on the phone. Ask someone to toss you a Frisbee or beach ball while you balance on one leg and then on the other. Practice sitting down and getting up from a chair without using your hands. Practice walking heel to toe that is, like a tightrope walker, placing the heel of one foot just in front of the toes of the opposite foot each time you take a step.

Visit a fitness center and find out if it offers balance classes or the use of (and training on) balance or wobble boards.

Balance training helps reduce the risk of falls in older adults with balance problems and women with low bone mass. It also improves postural stability after a stroke. More research is needed to identify which components of balance training do the most good and to test them for preventing falls and injuries in healthy adults. So far, the evidence hasn't been sufficient for an official recommendation, such as the one for physical activity that most of us know (by heart!): To reduce your risk for chronic disease and preserve function, get at least 30 minutes of moderate-intensity activity (such as brisk walking) on all or most days of the week, plus resistance and flexibility exercise a couple of times a week.

Pyour core classes are created with balance training in mind. Our Pyour strength and Pyour Shred classes are great classes to really challenge your balance, build core strength all while getting an amazing workout!

OILS

5 BENEFITS OF USING PYOUR OXYGEN by Ashish Kumar

It has been more than two centuries that pure oxygen has been used for improving health as well as athletic performance. Though the use of oxygen for improving health or improving performance is not new, its use is now becoming popular and its various health benefits are

being understood. There are many ways pure oxygen is administered like oxygen supplements and canned oxygen. Normal air contains 22 percent of oxygen while canned oxygen is around 95 per cent oxygen.

3. Overcome Jetlag Quicker

Flying on long flights is physically very taxing. There isn’t enough leg room and you feel entirely fatigued on your arrival. It is due to numerous reasons, i.e., change in time zone, increased air pressure in the cabin and long flight. However, all this is because less oxygen enters your blood stream during the flight. Taking pure oxygen would help you to overcome jet lag quickly.

4. Strengthens Immune System

The immune system must be kept in top health as it is responsible for fighting diseases and infections. Apart from eating healthy, you can also take pure oxygen to keep your immune system in top form.

5. Slows Down Skin Aging

The beauty industry offers numerous products for treating laugh lines or wrinkles. However, now , using pure oxygen for slowing down skin aging is becoming popular.

1. Used for Faster Recovery

Athletes now prefer breathing pure oxygen to facilitate faster recovery. Rugby players, runners and footballers are finding it effective. When your team wants you to win every time you are on the field, speed of recovery is very crucial. Hospitals also recommend pure oxygen for recovery for anyone looking to recover from injury or a minor operation.

2. An Effective Agent for Detoxification and Cleansing

Oxygen is also considered as an effective cleanser and detoxifier. As we are not as active as our ancestors were so we are not generating as much oxygen in our blood as they did. We are also carrying more toxins in our bodies than our ancestors did. Breathing pure oxygen could reduce the amount of toxins we carry in our bodies.

OILS

Come try O2 at Pyour Core, the only O2 Bar on LBI! 12

10 BENEFITS OF GETTING A CHIROPRACTIC ADJUSTMENT from USA Today

Are you experiencing frequent negative health symptoms like back pain, headaches, or stress? Pain medications can only do so much, and they won’t fix your problem.

Visiting a chiropractor may be able to help you overcome some or all of your symptoms. A chiropractic adjustment refers to a chiropractor physically adjusting the vertebrae in your back. This type of procedure can have a myriad

of positive benefits without the stress or invasiveness of surgery or other more intense techniques.

Blood Pressure A study published in the Human Journal of Hypertension showed that a chiropractic adjustment could give people suffering from high blood pressure the same effect as taking certain high blood pressure medications. This study also showed that the effects of the adjustment would persist for 6 months after the adjustment.

Help With Neck and Lower Back Pain This benefit is probably the most well-known when it comes to going to the chiropractor. 80% of all Americans experience some sort of lower back pain in their lifetime. Medications and surgeries are options for this type of pain, but those can be dangerous, expensive, and ineffective. An adjustment from chiropractor services can significantly reduce your back and neck pain via a non-invasive technique. Chiropractic treatment is also cheaper than other methods of back pain management.

Scoliosis Scoliosis is a condition where there is an abnormal curvature of the spine. This can cause pain, abnormal posture, a reduction in your range of motion, and even trouble breathing. Most scoliosis patients have few options for treatment. But a chiropractic adjustment has been shown to help treat scoliosis patients. Chiropractic treatment combined with physical therapy could help treat and prevent the progression of scoliosis. The effectiveness of this treatment option varies from patient to patient, but it is a viable option.

Sciatica Sciatica refers to pain that radiates from your lower back down your legs because of a damaged or pressured sciatic nerve. This type of chronic pain can lead to over-medicating and chronic pain. Chiropractic treatment can help relieve pressure on the sciatic nerve that is causing your sciatica. Studies show that patients receiving adjustments reduced the number of pain days they had. They also experienced a reduction in the severity of their pain.

“10BenefitsofGettingaChiropracticAdjustment“Continued

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Reduce Inflammation Inflammation is one of the top causes of pain, joint issues, and tension. Chronic inflammation has been linked to a number of diseases like heart disease, chronic pain, and cancer. Chiropractic adjustments have been shown to reduceinflammation, which can lead to a number of positive benefits, including, Chronic lower back pain relief , Reduced muscle ten-sion, Relief of joint pain. Reduced inflammation can also help reduce your risk of developing diseases that are linked to high inflammation.

Headache Relief Both tension and migraine headaches can be caused by back pain and spinal issues. Back misalignment can cause muscle tension and pain which can result in both tension headaches as well as migraine headaches. Besides back pain, headache is the top ailment that chiropractors treat. There are over 200 studiesexamining the benefits and effectiveness of chiropractic adjustments for headache relief.

Improvement in Symptoms of Neurological Conditions Chiropractic adjustments have been shown to help increase blood flow to the brain. They can help increase the flow of cerebral spinal fluid as well. This can significantly help people suffering from neurological conditions like multiple sclerosis and epilepsy. While this subject is still being researched, the potential therapeutic applications provide exciting possibilities of treatment for these patients.

Children’s Health Benefits Kids chiropractic care can significantly improve certain conditions that affect children. The big three conditions that can be helped with an adjustment in children are colic, acid reflux, and ear infections. Colic causes near constant crying and fussiness in young children and babies as a result of abdominal discomfort and gas. Colic can be extremely difficult to treat, which can result in an uncomfortable baby and exhausted parents. Adjustments have been shown to help improve infantile colic symptoms.

Improved Athletic Performance Reduction of inflammation, pain, and other similar conditions can help get the body in top shape. This is especially true for athletes who depend on their body to do their job. Many sports teams and professional athletes hire chiropractors. Adjustments can reduce pain and tension caused by sports and activity. Alignments can also reduce inflammation and boost the immune system to help boost an athlete’s performance.

Vertigo Dizziness and vertigo can make it impossible to do everyday tasks or even get up out of bed without feeling disoriented and nauseous. This is a common condition after experiencing a head or neck injury. A chiropractic adjustment can help target joints and vertebrae that aren’t moving correctly. This could help reduce vertigo episodes. An adjustment can also help fix your body’s natural balance, which can also cause vertigo if it’s misaligned.

Call Pyour Core today to schedule your free spinal assessment with Dr. Ed Barbarie today!

WHAT ARE THE BENEFITS OF JUICING? by Dee Garrick

1. More nutrient absorption because the gut doesn’t need to digest all that fiber

Don’t get me wrong fiber is important because it also contains nutrients and helps digestion. But bear with me I’m talking in apractical sense here. How many of you realistically can eat two to three pounds of vegetables each day? Juicing makes this possible because this process involves extracting juice. And leaving off the pulp which takes digestion off the equation and introduces nutrients directly to the blood stream. Since you’re drinking rather than eating, you’re able to take in more vegetables thus absorbing more nutrients without stuffing yourself too much with a lot of fiber. In short juicing allows you to consume more vegetables efficiently.

2. It allows you to consume a wider range of vegetables which allows your body to get more nutrients

Juicing helps us here because we can add a lot more variety in every juice we make. You have lots of options in terms of recipes and limited only by produce available in the grocery store. If you juice before every meal, you can use 5 to 6 different vegetables per day that may include dark leafy greens or cruciferous vegetables. You see where I’m getting at? This allows you to add more variety and with that more nutrients.

Most of us don’t know this but a third of our immune system is located in our digestive track and countless research shows that the key to a health body is a healthy gut. Hippocrates in fact said 2000 years ago that “All disease begins in the gut”. Vegetables are one of the best sources of these prebiotics. To give you proof here’s a list of foods rich in prebiotics. Light green, dark green and yellow colored vegetables are rich in carotene, Vitamin C and E and folate that help fight colon cancer. Ginger is another ingredient that aids digestion and heals upset stomach plus it has numerous other benefits.

3. It helps fight cancer

By eating more fruits and vegetables will nourish and will help arm your body with anti-cancer nutrients that will help fight off cancer cells. Like what I’ve said in point number 2, juicing helps you consume more because your digestive system will not have to work as hard as it needs to digest. Since the vegetables we eat now are less nutritious than it was 50 years ago because of a number of factors like over farming that depletes nutrients from the oil, we simply have to eat more to compensate for this.

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4. It helps lower high cholesterol

Lowering your cholesterol involves more than just juicing. You’ll have to totally change your diet. Juicing helps me consume more vegetables that help lowercholesterol like capsicum, dark greens, cucumber, celery, ginger, bitter melon and lemon to name a few at higher doses because I can’t imagine myself eating a whole stack of those.

5. It helps detoxify our bodies

A few decades ago our lives were much simpler. The absence of the internet and mobile devices permitted us more time to cook our own meals. A slower paced lifestyle means less stress and a home cooked meal often times is healthier than fast food. Today it’s the opposite.

6. It helps lower blood sugar levels

Another sad reality in the era of commercialism would be the rise of people who have diabetes. And a lot of them are in their 20’s and sometimes teenagers. With the growing number of fast food chains, the allure of cheap food served within minutes is hard to resist. And our health is paying the price for that convenience. Eating foods like ginger, broccoli, spinach, celery, and onion as well as acidic fruits like lemon, grapefruit, pomegranates and oranges will help lower bad cholesterol.

7. It helps us get better skin

You have probably heard the term “you are what we eat” at some point in your life. This also applies to our skin. If we eat nothing but greasy junk food, our skin will most likely be oily and have a lot of breakouts. Juicing helps us getting better skin not only by allow our bodies to absorb more nutrients that our skin needs. It also helps suppress our appetite for not so healthy meals like chips and fried chicken.

8. Improves Athletic Performance

While green leafy vegetables can give your body a nutrition-al boost that other foods cannot, there is one particular vegetable (a root crop) that can improve athletic performance naturally without having to resort to performance enhancing drugs.

Juicing isn’t a gimmick but a beneficial practice that will help you improve your health when done right. Drinking juice before a meal is a great way to suppress appetite so you’ll eat less. When you eat less, it helps prevent weight gain. And drinking a cup of green juice is way healthier than drinking a can of soda.

Try our Reboot from Pyour Pour designed & created by our onsite dietician & chef to help stop bad cravings & reboot your way to a better you.

OILS

WHAT ARE ESSENTIAL OILS AND DO THEY WORK?by Helen West, RD

Essential oils are often used in aromatherapy, which is a form of alternative medicine. Essential oils are compounds extracted from plants. The oils capture the plant’s scent and flavor, also called its “essence.” Unique aromatic compounds give

each essential oil its characteristic essence. Essential oils are obtained through distillation or mechanical methods, such as cold pressing. Once the aromatic chemicals have been extracted, they are combined with a

carrier oil to create a product that’s ready for use. The way the oils are made is important, as essential oils obtained through chemical processes are not considered true essential oils.

How Do Essential Oils Work?

Essential oils are most commonly used in the practice of aromatherapy. They are either inhaled, or diluted then rubbed on the skin. The chemicals in essential oils can interact with your body in a number of ways. When applied to your skin, some plant chemicals are absorbed. It’s thought that certain methods can improve absorption, such as applying to different areas of the body.Inhaling the aromas from essential oils can stimulate areas of your limbic system, which is a part of your brain that plays a role in emotions, behaviors, sense of smell and long-term memory.

Health Benefits of Essential Oils

Despite their widespread use, little is known about the effectiveness of essential oils in treating health conditions.

Here’s a look at the evidence for some of the common health problems that essential oils and aromatherapy have been used to treat.

Stress, Anxiety and Depression

It has been estimated that 43% of people who have stress and anxiety use some form of alternative therapy to help with their condition. Regarding aromatherapy, initial studies have been quite positive. Many have shown that the smell of some essential oils can work as a complementary therapy to treat anxiety and stress.

Headaches and Migraines

In the ‘90s, two small studies found that dabbing a peppermint oil and ethanol mixture on participants’ foreheads and temples relieved headache pain.

Recent studies have also found positive effects against headaches when applying peppermint and lavender oil to the skin. It has also been suggested that applying a mixture of chamomile and sesame oil to the temples may effectively treat headaches and migraines. This is a traditional Persian headache remedy.

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Sleep and Insomnia

Smelling lavender oil has been shown to positively affect the sleep quality of women after childbirth, as well as patients with heart disease.

One review examined 15 studies on essential oils and sleep. The majority of studies showed that smelling the oils (mostly lavender) had positive effects on sleeping habits.

Reducing Inflammation

It has been suggested that essential oils may help fight inflammatory conditions. Some test-tube studies show that they have anti-inflammatory effects.

One study found that ingesting a combination of thyme and oregano essential oils helped induce the remission of colitis. Two rat studies on caraway and rosemary oils found similar results.

Antibiotic and Antimicrobial

The rise of antibiotic-resistant bacteria has renewed interest in the search for other compounds that can fight bacterial infections.

Essential oils, such as peppermint and tea tree oil, have been investigated extensively in test tubes for their antimicrobial effects. In fact, they have shown some positive results.

Other Uses

Essential oils have many uses outside of aromatherapy. Many people use them to scent their homes or freshen up things like laundry.

They are also used as a natural scent in homemade cosmetics and high-quality natural products.

It has also been suggested that essential oils could provide a safe and environmentally friendly alternative to man-made mosquito repellents, such as DEET.

15 THINGS WOMEN WITH PERFECT SKIN DO EVERY DAYby Candace Bryan

1. She uses the correct cleanser for her skin type.

"For oily or acne prone skin, a salicylic gel or benzoyl peroxide wash works great," says Dr. Ava Shamban, a dermatologist in Santa Monica. "For dry mature skin, use either a moisturizing glycolic or milky cleanser. For skin with brown spots or melasma, use a brightening wash, such as an alpha hydroxy acid cleanser."

2. She drinks the right liquids.

Joanna Vargas, a skincare facialist in NYC, says choosing the right beverages can be a game changer. "Drink a shot of chlorophyll every morning to brighten, oxygenate, hydrate, and helps drain puffiness by stimulating the lymphatic system, so it's also good for cellulite." If you're not keen on downing a shot of the stuff, chlorophyll supplements can be found at many drugstores and health food stores. She also advised drinking green juices with lots of veggies in them.

3. She maintains a healthy diet.

"Your skin has a natural barrier to retain moisture, and essential to that is omega-3 fatty acid," Joanna Vargas advises. "Flax seeds on your salad or even walnuts will be an instant boost to your omega-3, thus increasing your skin's ability to hold onto moisture."

4. She moisturizes every day and night.

"The best times to moisturize are right after you get out of the shower and right before you go to bed," explained Dr. Janet Prystowsky MD, an NYC-based dermatologist. Avoid lotions with heavy fragrances and be make sure you find a moisturizer gentle enough for every day use with zero irritation.

5. Her fingers never touch her face.

Dr. Julia Tzu, an NYC-based dermatologist, says this is very important. It doesn't just spread bacteria and cause breakouts — it can lead to scarring, an increase in wrinkles, and even the flu.

6. She doesn't use too many products.

Using more than one or two all at once is a big no-no, says Dr. Tzu. It can be harsh on the skin, resulting in more breakouts and clogged pores.

7. She wears sunscreen 365 days a year rain or shine.

"Many people feel they only need to protect themselves on sunny days or when visiting the beach," says Dr. Debbie Palmer, a New York dermatologist. "But the truth is that we need to protect our skin even when we're driving a car, flying in an airplane, or running errands. It's the daily UV exposure that contributes to the visible signs of aging." Choose a broad-spectrum sunscreen with a SPF of 30 or greater, and remember that it needs to be reapplied every 2 hours.

8. She hydrates — in every way possible.

Every skin expert we spoke to emphasized the importance of hydration. "A lack of water means less radiance and more sag," says Dr. Mona Gohara, a dermatologist in Connecticut. She suggests choosing products that have hydrating formulas. And, of course, drink around eight glasses of water a day.

9. She avoids direct heat exposure.

Don't just watch out for the sun — getting too close to heaters and fireplaces can also wreak havoc on your skin. "It causes inflammation and collagen breakdown. I recommend staying at least ten feet away," explains Dr. Palmer.

10. She exfoliates a couple times per week.

"We lose 50 million skin cells a day, and without a little extra nudge, they may hang around leaving the skin looking sullen," says Dr. Gohara. To fight this, you should "choose a product that is pH neutral so it doesn't dry as it exfoliates." And don't just stop with your face, the skin on your body needs exfoliation, too.

11. She doesn't just eat her vitamins.

A balanced diet is important, but there's more than one way to give your skin vitamins. There's also topical antioxidants, which are serums and creams that contain ingredients that nourish the skin. "These can really help to repair the skin from sun damage and they also have natural sunscreen properties," says Dr. Palmer.

12. She cleans her makeup brushes regularly.

To fight infection and clogged pores, Dr. Prystowsky recommends washing concealer and foundation brushes once a week. For brushes you use around your eyes, she recommends twice per month, and for any other brushes, once a month is fine.

13. She knows that protection doesn't stop at sunscreen.

We're talking SPF makeup, sunglasses, and broad-brimmed hats. "Preventing sun damage is a million times better for your skin than treating it after the fact," says Dr. Prystowsky.

14. Her skincare routine is easy to follow.

"Fad products and fancy ingredients are fun to try, and sometimes they work well," says Dr. Prystowsky, "but usually they're off the shelves just as quickly as they're on them." Find a cleanser and moisturizer that you know work for you, and keep them at the core of your routine.

15. She sleeps well.

It's not just about getting eight hours a night. Skin will also benefit from regularly using clean silk pillowcases. "The material glides easily and prevents creasing and wrinkles," says Jesleen Ahluwalia, M.D., a dermatologist from Spring Street Dermatology in New York City.

20

“15ThingsWomenwithPerfectSkinDoEveryDay”Continued

FOOD MADE SIMPLEwith

Steve CraneClassic Caesar Salad

Serves 2Ingredients

1/4 cup Shredded Reggiano Parmigiana1 Whole Head Romaine2 Small Garlic Cloves Minced (I use a microplane)4 Anchovy Filets Minced1 Tsp Dijon Mustard (Grey Poupon)1 Lemon Juiced1 Tbsp Worcestershire1 1/2 Cups Mayo (Real, Not Low Fat)1/2 Tsp Black Ground Pepper1 Loaf French or Italian Bread

Caesar Dressing

Put Garlic, Anchovy, Worcestershire, Mustard, & Lemon in a bowl and mash with a fork to further mice the Anchovy; then whisk vigorously. Add Mayo and continue to whisk until smooth in texture. Dressing can be stored in the fridge for up to one week, that’s why I use mayo instead of egg yolk.

Come try Steve’s delicious clean eats at Pyour Pour! 616 Long Beach Blvd. Surf City, NJ

22

“FoodMadeSimple”Continued

Croutons

Preheat Oven to 350*Cube bread into 1/2 inch pieces; I leave the crust on because it gives an added texture and a nice flavor.

Toss bread cubes in bowl with 3 tbs of EVOO a pinch of salt and pepper to coat.Spread on cookie sheet place on upper rack of the oven and bake for approximately for 10-15 minutes until golden brown. Check ever few minutes to avoid over browning. Remove from oven and set aside.

Assemble

Cut small part of the root end of romaine off keeping the rest of the head on intact. Split the head lengthwise and place on a plate with the cut side up. Drizzle dressing over lettuce, but do not over do it, I use a squeeze bottle and zig zag across. Top with as many croutons as desired, then finish with a dusting of shredded Reggiano Parmigiana.

You will have enough leftover dressing and croutons for more salads, or other uses such as grilled veggies.

THOUGHTS FROM A PYOURIST

If you have ever taken class with me you know I like to invite you to responsibly explore your edge. Exploring your edge means going to that line where you think you’ve had enough, you start thinking you can’t do any more- and then spend some time there. Often, we start to realize we still have a little bit more to give than we initially may have thought. For example, in Shred taking one more “Reach, Squat, Hop, Shuffle Back” (if you don’t know what I’m talking about, then come take Shred) or settling into a very slow and juicy yin inspired stretch in Yoga Plus; mindfully and responsibly exploring our edge is what can allow us to grow and progress in our practices as well as in our everyday lives.

While it’s important to explore our edges, it is just as important to take the time and care to make sure that we properly recover. Drinking plenty of water, eating well, and getting enough rest are always key, but one of my favorite tools for aching or tired muscles, is Doterra’s Deep Blue Essential Oil and Muscle Rub. This amazing blend of oils has a cooling, soothing, and comforting effect on muscles and joints when applied topically. Essential Oils can be an amazing addition to your daily self care routine. If you have an interest in trying Deep Blue, or learning more about how to add essential oils to your daily routine, feel free to approach me in the studio or email me at pyourcore@gmail.com.

Maggie Bucci

“ThoughtsfromaPyourist”Continued

24

Jessica Cahill

The world of health and wellness is full of magic pills and misleading claims. Counseling and coaching people to achieve their health goals is a chal-lenge because people often seek the easy or quick way. My goal is to help people build a healthy relationship with food, develop a deeper understanding of their body systems, and learn to take care of themselves long term. Nourishing your body to function at its peak is a personal journey and one that is best done with the guidance of a health professional.

Functional medicine approaches the body from the perspective of discovering the root cause of an illness rather than treating the symptoms. Evaluating peoples concerns, symptoms and medical history creates a road map of where to dig for the root cause. Using elimination diets, labs and genetic tests we can explore which foods and practices are best for each individual. Put simply, you are what you eat. What you eat effects the diversity of your microbiome, neurotransmitter levels, inflammatory markers, nutrient levels, and your unique genomic profile. If you need to overcome the common mental, physical or social barriers people face on their journey to their best self its important to have an advocate who can help with a holistic approach. A diet is no longer a meal plan but a flexible guide woven with other good practice such as stress reduction, exercise, sleep, hydration and mindfulness.

This is a collection of articles that the team at Pyour Core has selected to share with you. Some articles are featured in full while others have been edited down; therefore we have provided a list of citations below. Because your body is

our business we hope that you find the content of our zine helpful and interesting. Thank you for sweating with us!

“10 Benefits of Getting a Chiropractic Adjustment -USA TODAY Classifieds.”USA Today, Gannett Satellite Information Network, 17 Aug. 2018, classifieds. usatoday.com/blog/services/10-benefits-getting-chiropractic-adjustment/. Becic, Samir. “Top 10 Health Benefits of Aerial Yoga.”Health Fitness Revolution, 26 Oct. 2017, www.healthfitnessrevolution.com/top-10-health-benefits-aeri al-yoga/. Bryan, Candace. “15 Things Women With Amazing Skin Do Every Day.” Good Housekeeping, Good Housekeeping, 4 Feb. 2019, www.goodhousekeeping. com/beauty/anti-aging/a34301/best-skin-care-tips/.

Garrick, Dee. “9 Health Benefits of Juicing That You May Not Be Aware Of.”Juicing with G -Recipes, Juicer Reviews, Interviews and Much More, 2 Nov. 2018, www.juicingwithg.com/benefits-of-juicing/.

Harvard Health Publishing. “The Benefits of Balance Training.” Harvard Health Blog, Harvard Health Publishing, www.health.harvard.edu/newslet ter_article/The_benefits_of_balance_training.

Harvard Health Publishing. “The Importance of Stretching.” Harvard Health Blog, Harvard Health Publishing, www.health.harvard.edu/staying-healthy/the-im portance-of-stretching.

Kumar, Ashish. “5 Health Benefits of Using Pure Oxygen –Ashish Kumar –Medium.”Medium.com,Medium, 13 June 2016, medium.com/@industrialoxygen plant/5-health-benefits-of-using-pure-oxygen-5f1ffd1f1b90. “Lose the Shoes! 10 Benefits of Barefoot Training and Getting Started.” Robins Key, 6 Feb. 2013, www.robinskey.com/lose-the-shoes-10-benefits-of-bare foot-training-and-getting-started/. St. John, MS, Nora. “How Pilates Helps Athletes.” Www.ideafit.com, www.ideafit.com/fitness-library/how-pilates-helps-athletes.

Susan. “Benefits of Pilates for Neurological Disorders.” Victoria Pilates, www.victoriapilates.ca/news/benefits-of-pilates-for-neurological-disorders-2/

“What Are Essential Oils and Do They Work?” Healthline, Healthline Media, www.healthline.com/nutrition/what-are-essential-oils#section2.

Photos Provided By Ann Coen Photography

References

Pyour Core is the only boutique style, fully certified, state of the art Pilates & Fitness studio on LBI .Our workouts are designed with core strength,

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Our fully certified staff offers a selection of

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