Alrighty Spondy Followers, Supporters, and Fighters....
I have
decided that I want to share some ideas on how to stay moving, healthy, and
give you ideas on how to keep pain at bay. I am going to write some blog posts that
share ideas on how to stay active and what tasty starch free meals are available. For anyone reading this that does not have A.S., you may find that
these movements and recipes can be beneficial in your own life. Many of us
suffer from inflammation, injury, back pain, or arthritis. These posts are for
you too. Read them, share them, love them, and find what works for you! I will,
of course, continue to update you on my own journey… because it’s me, and Lord knows I love to blab… even via blog. :-D
Movement or Mobility Idea
SWIMMING. Okay, let’s talk swimming. Swimming is one of the
best LOW IMPACT exercises out there. It is also great for your cardiovascular
system and helps develop muscle. It is one of the most recommended exercises
for those with AS, arthritis, or recovering from injury.
Now, I understand that not all of you love swimming or feel
that you are “strong” swimmers. That is okay. Swimming is like anything else,
you get better by DOING it. For those of you who feel that you are not “strong”
swimmers, or that the water makes you uncomfortable, I urge you to reach out to
someone you know who loves to swim. Ask them for pointers and tips, or even
better… ask them to go with you. If you can manage to buy yourself a swim lesson
or two, I think this is a great investment. It is no different than paying for
a trainer or class at the gym. DO IT.
I grew up swimming and was on a competitive swim team for 10
years. Since then, I have been a lifeguard, swim and dive coach, and lesson instructor.
I am lucky that swimming is such a natural form of movement for me. I hope that
swimming becomes a great source of training, recovery, and mobility for all of
you.
First, you may need to know some basics. A standard pool is
going to be either 25 yards or meters. Ask someone at your gym or on staff at
the pool whether your pool is measured in yards or meters. A standard college
or Olympic length pool is 50 meters, but you will not see these at a gym that
often. A kick board and a pool buoy are good pieces of equipment to have on
hand. Most gyms provide this equipment as well. A length means swimming down to
the end of the pool. A lap is swimming to the end of pool and back. Most people
swim the stroke “freestyle” and it is a good stroke to start with. Your legs
should be straight when you are kicking and your hands should be is a somewhat“scoop”
shape when you pull. Make sure that you are comfortable putting your face in the water and floating before you work on lap swimming. Knowing how to do a "side breath" will also make lap swimming much easier and efficient for you.The following is a good place to start once you have your basics down.
4X25 yard freestyle SWIM- (warm up) Take it easy and rest on the wall
as needed
4X25 yard freestyle KICK- (straight legs, pointed toes) Use a kick board and rest on the wall for 30 seconds in between each length
4X25 yard freestyle STROKE- (just arms) Use a pool buoy. This will go in between your legs and allow you to work on just your stroke. Rest 30 seconds at the wall in between each length.
2X25 yard freestyle SWIM (full stroke)- Think about what you were working on when you isolated the kick and the pull. Rest 10 seconds in between lengths.
2x25 yard freestyle SWIM- (full stroke, sprint) Try to increase your speed and take less breaths. Rest a full minute before swimming the second length.
4X25 yard freestyle KICK- (straight legs, pointed toes) Use a kick board and rest on the wall for 30 seconds in between each length
4X25 yard freestyle STROKE- (just arms) Use a pool buoy. This will go in between your legs and allow you to work on just your stroke. Rest 30 seconds at the wall in between each length.
2X25 yard freestyle SWIM (full stroke)- Think about what you were working on when you isolated the kick and the pull. Rest 10 seconds in between lengths.
2x25 yard freestyle SWIM- (full stroke, sprint) Try to increase your speed and take less breaths. Rest a full minute before swimming the second length.
4X25 yard SWIM- (cool down) Take this nice and easy, breath often. Feel free to do freestyle or breaststroke if you know
it. Rest as needed between lengths.
Feel free to modify this as needed. Swimming is a lot like
running… Sometimes you start out slow and take a lot rest. You start with low
distances and work your way up. Don’t be discouraged.
Okay. Now, LET’s TALK FOOD
Poblano Peppers stuffed with Shrimp, Chorizo, and Bacon!
Ingredients
2 poblano peppers
2 poblano peppers
4 strips thick-cut bacon
1 small sweet onion, diced
2 cloves garlic, minced
¼ lb pound Mexican
chorizo
1 cup previously grilled or sauteed shrimp, chopped
Directions
1. Cut the Poblanos in half and deseed them. Lay them on a cookie sheet with the outside or skin of the pepper facing up. Drizzle the peppers with oil. Broil the peppers for a couple minutes on High. Be sure to watch them closely. You want the peppers blistered, but still firm. Set aside to cool.
1. Cut the Poblanos in half and deseed them. Lay them on a cookie sheet with the outside or skin of the pepper facing up. Drizzle the peppers with oil. Broil the peppers for a couple minutes on High. Be sure to watch them closely. You want the peppers blistered, but still firm. Set aside to cool.
2. Cook the bacon at medium/low heat until crispy. I like to
cook it at that temperature so it slowly releases the grease and cooks more
evenly. Remove from pan and let cool and then chop finely.
3. In that same pan, add the onions and garlic. Season
lightly with salt and pepper and cook for 6 to 7 minutes. Add the Mexican
chorizo and cook for another 6 to 7 minutes, breaking down the chorizo as it
cooks. If there is too much grease in the pan, drain it. It’s much easier to
work with a filling that is not too wet. Add the bacon and shrimp to the
mixture.
4. Turn the peppers over and fill with the mixture. I
find it easier to just use my hands to fill and press the filling in gently. Top
the peppers and mixture with cheese. Broil the peppers on high just until the cheese
is melted.
5. Pull peppers out and let cool for a couple minutes. Then… ENJOY! Here is a
picture of the end result. A serving can be ½ a pepper or a whole pepper depending
on how hungry you are. I had mine with salsa. J
The meal is loaded with yummy meats, shrimp, and cheese…
and it is STARCH FREE! I thought it was fantastic, so I am hopeful you think the same.
Let me know your thoughts.
Update....
As for me, I am doing fine. I am staying busy, but trying to
keep my stress levels down. I have been experimenting with a low starch diet
again, but it is hard to stick to especially when traveling and going out.
Speaking of traveling, I have been doing a lot of that. Recently, my boyfriend
and I took a trip to some hot springs both in February and March. We went to
the Princeton Hot Springs here in Colorado and the Saratoga Hot Springs Resort
in Saratoga, Wyoming. The hot springs are filled with mineral waters and they
are said to have healing effects. I definitely feel like my body and my AS
benefit from soaking in them and have tried to incorporate more hot springs in
my life and travel adventure. Other than that, I just started biking again. I
have not been on my bike since November and I am feeling a little rusty, but
excited for the warmer weather. I am still only taking an anti-inflammatory and
using physical therapy and yoga to help myself work through any pain and stay
mobile. All and all, this girl is staying on top of her A.S. and enjoying life! Here are some pictures from my hot spring adventures…
Keep doing what works for you. And if something isn’t
working, don’t be afraid to try something new. Until next time… Take care of
yourselves.
Love,
Amanda