Greetings friends!

I hope your summer is off to a great start!  

I want to introduce you to the new and improved MBStrength newsletter.  I have been wanting to put out a monthly or bi-weekly newsletter for some time, but other endeavors have taken priority.  

My goal for the newsletter is to keep is simple.  I know I don't have to time to read through an inbox full of lengthy newsletters myself and prefer content providers that keep it short and succinct.  Give me the good stuff without the filler!  My goal is to deliver quality content that I've created or discovered and deliver it to you as clearly and concisely as possible!

Each month I'll share a nugget of information in the following three categories:

Movement - Strength training, mobility, yoga, and more

Nourishment - Nutrition advice, recipes, nutrition mindset

Mindset - Mindfulness, habits, self-care, etc.

If there is ever a topic you would like to know more about, feel free to shoot me a message and let me know what you may need help with or what you're interested in learning about!  

Movement : RICE vs MEAT

When was the last time you rolled your ankle or sprained your wrist? How did you treat your injury? Did you use the RICE Method?

Rest

Ice

Compression

Elevation

This has been the standard treatment for acute musculoskeletal injuries since 1978 when Dr. Gabe Mirkin released the "Sports-medicine Book" and coined the RICE acronym. This method has been the go-to treatment for the last four decades. However, after newer research emerged challenging this treatment, Dr. Mirkin recanted his stance on the RICE method in 2015. 

So why is this no longer considered the best treatment?

Studies show that long periods of rest can lead to muscle atrophy, resulting in joint weakness and increased vulnerability to future injury. 

Using ice and OTC anti-inflammatory pain meds can slow the healing process and damage the tissues. Inflammation is part of the healing process, and by reducing inflammation with ice and NSAIDs, you extend the amount of time it takes to recover from your injury and risk damaging the soft tissue even further. 

Compression and elevation haven't been proven to improve or speed up the healing process definitively; however, there are no negative effects from using either at the onset of the injury, but they're not recommended long term.  

So how should you treat these types of injuries?

The latest protocol uses the acronym MEAT 

Movement

Exercise

Analgesia

Treatment

The best treatment is active recovery, so keep it moving. Movement allows blood and lymph to flow freely, which aids the healing process. Move the joint through a pain-free range of motion as soon as possible after injury and often. 

When you can tolerate more, begin with low-intensity mobility and strength exercises. Loading the healing tissue increases the flow of blood and lymph, removing waste, ending the inflammation cycle, and allowing the healing process to continue. 

For pain management, avoid anti-inflammatories. Tylenol can help manage pain without interrupting the inflammatory process. Be sure to use it as directed. 

Finally, continue the recovery process with individualized treatment. This can include physical therapy, acupuncture, Kinesio tape, or any other treatment best suited to your needs. 

If you want to go more in-depth on the research behind this new protocol, click the link below.

Nourishment: Summer Salads

Do you love a fresh summer salad?  Salads are one of my favorite meals of the season.  With a wide variety of fresh and often local ingredients it's a great way to make a light, quick, healthy meal that satisfies.  

Sometimes we can get into a rut eating the same meals on repeat.  Here are 5 delicious recipes that may be a bit different than your standard go to salads.   

Check them out here:

Mindset: Be It Until you See it

You may have heard the saying, "Fake it until you make it." This phrase is often used when attempting to level up in an area of your life.  This can include work, a hobby, relationships, or other priorities. But your brain knows when you're faking it, and it can be harder to stay committed, consistent, and motivated. 

Instead of faking it choose to "Be it until you see it." Consider how the future you, who has achieved the goals and is living the life you aspire to, acts. What are they doing daily? What are their priorities? Once you know what actions lead to your desired life, begin to integrate those habits into your life. 

I came across the mindset shift during a retreat I attended given by Dr. Jade Teta.  He originally started in the fitness realm and moved on to naturopathic medicine, and is now diving deeper into psychology and mindset.  Check out his podcast to learn more!

That's a wrap for July!

Have a great month!  Stay safe, stay healthy, and wear your sunblock!