Lifestyle, Uncategorized

Is It Safe to Exercise Barefoot at the Gym?


Expert Answers: Is it Safe to Exercise Barefoot at the Gym?


Sure — if it’s done correctly. Here are some tips.


Barefoot exercising can be both safe and beneficial — if it’s done correctly and if you start slowly, says Maryland-based physical therapist and trainer Kevin McGuinness, DPT, CSCS.


Jumping into barefoot training increases your chance of developing an injury, McGuinness says. He advises reducing the volume and intensity of your workouts to 25 percent of your normal routine in the first week going barefoot. Then slowly build up.


Next, consider your activity. Going barefoot when performing strength moves like deadlifts and overhead presses can increase foot and toe strength. It also improves proprioception, which boosts overall fitness performance and delivers neurological benefits.


If you’re performing plyometric exercises or training outdoors, however, it’s safer to have something on your feet.


Some gyms require footwear, so check club rules before unlacing your shoes. To replicate the barefoot-training effect, you can opt for minimalist sneakers or nonslip grip socks.


Once you head for the locker room, bathroom, or sauna, make sure to slip on sandals to protect your feet from germs.


As always contact us for your personal health care concerns and needs.


Health and Wellness Associates




Dr P Carrothers



Foods, Uncategorized

Turmeric Latte Recipe



Turmeric Latte Recipe


This creamy, rich latte is packed with anti-inflammatory and thyroid-supporting nutrients.


More than just adding a beautiful yellow to this latte, turmeric is one of the most potent anti-inflammatory agents we know. It also has been shown to counter the proliferative effect of estrogen on cancer cells. The cashews are rich in vitamins B6, E, and K and minerals copper, zinc, and selenium, which support the thyroid.


That’s why I recommend this turmeric latte. It’s creamy and rich, and full of savory flavors. Because of the cashews and coconut oil, this latte will help keep you full longer and stabilize blood sugar, preventing you from wanting to snack excessively. The boldness of the turmeric mixed with cinnamon and a pinch of clove is totally scrumptious.



4 tbs. raw cashews

4 tbs. shredded unsweetened coconut

1 cup water

1 tsp. coconut oil

1/2 tsp. cinnamon

1 tsp. turmeric

Pinch of clove

Pinch of coarse sea salt

Blend the cashews, shredded coconut, and water till creamy. Strain through a nut-milk bag and discard the pulp (you now have cashew milk). Put the liquid back in the blender with the rest of the ingredients and give it a quick whiz. Transfer to a pot on the stove, bring to a boil (or heat gently until warm to the touch), remove from heat, and serve warm with a dusting of cinnamon.


NOTE: You may also like to try using coconut milk in place of the cashew milk.


Health and Wellness Associates




Dr P Carrothers




The Mental Health Benefits of Birdwatching


New research shows that living near a natural setting isn’t just good for the birds.

Does stress, anxiety, or depression sometimes feel like an albatross around your neck? You might want to move closer to nature.

New findings from the University of Exeter, the British Trust for Ornithology, and the University of Queensland indicate that people living in neighborhoods where they can see more trees, shrubs — and birds — have improved mental health.

The results —published in the journal of BioScience  — add to a growing body of evidence suggesting that humans who have access to natural environments have improved immunity as well as lower levels of stress, depression and anxiety.

To investigate which components of nature are linked to positive mental-health outcomes, the researchers explored the relationship between self-reported mental-health assessments for depression, anxiety, and stress and several metrics of neighborhood nature, including vegetation cover and the abundance and richness of birds that people are likely to experience.

More than 260 people of various ages, incomes, and ethnicities — who lived in a triangle of connected neighborhoods that included both low and high-density housing — were asked to complete a short version of the Depression, Anxiety, and Stress Scale.

Respondents used a four-point scale to rate the extent to which 21 statements relating to depression, anxiety, and stress applied to them during the past week.

The researchers also conducted extensive surveys, allowing them to estimate the number of birds found in the neighborhoods in both the morning and afternoon.

After controlling for factors like income, age, sex, and neighborhood deprivation, researchers found that respondents had reduced levels of depression, anxiety, and stress when they could see more birds in the afternoon from places such as their windows or gardens.

How big “a dose of nature” was needed to have an impact on mental health? The results suggest that if all the respondents lived in neighborhoods with vegetation coverage of more than 20 percent, then the total number showing symptoms of depression would be reduced by up to 11 percent, while cases of anxiety and stress could be reduced by up to 17 percent.

While the causes of stress, depression, and anxiety are varied, the study’s findings suggest that interacting with even a small amount of nature might help unruffle your feathers.

If bird watching and tree hugging aren’t your thing, here are a few more ways to get your daily dose of nature:

  • Take your kids or dog to the park.
  • Fly a kite.
  • Ride your bike to work instead of driving.
  • Eat a meal outside
  • Embrace yard word
  • Move your workout outdoors


As always contact us for your personal health care concerns and needs.

Health and Wellness Associates


Dr P Carrothers