Pilates on Main Pilates on Main
 
April 2010
In This Issue:

Pilates and Feet

Footwork Series

Peekytoe Crab Cakes

 


The Studio Scoop

Pilates and Feet

Together, two feet contain more than 50 bones, accounting for about one-fourth of all the bones in a human body. Somehow they also make room for more than 60 joints and 200 muscles, tendons, and ligaments that hold them together and help them move (2). People ask a lot of their feet. They act as “shock absorbers, balancers, rigid levers and mobile adapters,” allowing us to run, jump, walk, and function in varying environments and surfaces (4).

Sadly, many people have the flawed notion that their feet are supposed to hurt. Feet mirror general health. Many conditions such as arthritis, diabetes, nerve and circulatory disorders can show initial symptoms in the feet. At some point in their lives, seventy-five percent of Americans will experience foot health problems of varying degrees of severity, but only a small percentage of the population are actually born with foot problems. Due to lifelong patterns of wearing high heals; women have four times as many foot problems as men (5).

Feet act as “sensory input” receptors, not only informing the body of how and where to step, but also directing the balance of the pelvis and movement of the spine. This has a direct influence on the core. The way a person stands or moves the feet, employs “different muscle lines up the leg into the pelvis”(3).

The Pilates Method is a great training program to benefit foot-care. Pilates can address each person’s unique “biomechanics to identify which muscle groups need strengthening and which joints need stabilization or flexibility” (4). The exceptional method can help foot pain by increasing range of motion in the joints, flexibility of muscles in the feet, legs and back, and strengthening the intrinsic muscles of the feet. Also, Pilates can increase nerve connections for balance and placement of the feet and ankles, making people less injury prone (4).

Exercise Technique:

Footwork Series
Setup:

  • Lay flat facing up, neck long with arms soft and long by the side, palms facing down.
  • Bring knees to chest, shoulder width apart, firmly hugging the midline.  
  • Place heels together and point toes with toes apart.

Action:

  • Scoop abs in and up while pushing shoulders and triceps deep into the mat.
  • Straighten legs out with control and resist to bend the knees back in just to a 90 degree angle.
  • Continue for ten reps.
  • Repeat with feet domed and again with feet flexed, heels and toes together for both.
  • Do ten reps of each set.
Variations:
    Continue with one more set with feet pointed, heels and toes together, this time pointing and flexing feet once each time out.

Healthy Spring Recipe:

Crab meat has several factors that make it a smart choice to add to any diet. Crabs are rich in chromium, which helps insulin to metabolize sugar, as well as increasing HDL (good cholesterol) levels, and thereby lowers the blood glucose levels in the body and reduces the risk of strokes, coronary, and circulatory heart disease. Crab meat also contains sterol, restricting the absorption of other cholesterol eaten at the same time. The Omega-3 fatty acids found abundantly in crab meat also reduce triglycerides and LDL (bad cholesterol) levels (1)

Peekytoe Crab Cakes
1 lb cooked crabmeat3/4 cup breadcrumbs6 green onions, sliced1/4 cup low-fat milk (1%)3 tablespoons reduced-calorie mayonnaise1 tablespoon dried parsley flakes 1/2 teaspoon salt1/4 teaspoon white pepper 3 tablespoons all-purpose flour1 tablespoon reduced-calorie margarine2 1/2 cups mixed lettuce leaves

Directions

1. In a large bowl combine crab meat, bread crumbs, onions, milk, mayonnaise, parsley, salt and pepper. Moisten hands and form mixture into 8 small round cakes

2. Cover with plastic wrap and refrigerate one hour.

3. Place flour on wax paper and lightly coat each cake on both sides.

4. Heat a large skillet, add margarine.

5. Place crab cakes in skillet and cook until crispy; 4-5 minutes on each side.

6. Place lettuce leaves on a platter and add crab cakes and serve.

Makes 4 servings

Approx nutrition per serving: 263 calories; 25.4 gr protein; 23.1 gr carbohydrate; 2.1 gr fiber; 7.2 gr fat; 1.3 gr sat fat; 52 mg cholesterol; 1528 mg sodium; 424 mg potassium; 3.3 gr sugars.

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(1) www.diethealthclub.com
(2) www.npr.org
(3) www.pilates-pro.com
(4) www.pilatesonspring.com
(5) www.selfgrowth.com


Questions or comments?
E-mail us at sue@bodybalancebysue.com or call 435-680-7163

 

 


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