Spicy Thai inspired Pumpkin and Coconut soup
This is a spicy Thai variety on our favourite pumpkin soup. You can make it mild spicy or hot spicy by using different types of chillies. Instead of the traditional sour cream, this recipe uses coconut cream.
Quick ‘n’ easy!” serves 4
• 1 tablespoon coconut oil
• 1 tablespoon butter
• 1 clove garlic, chopped
• Salt & pepper to taste
• 4 shallots, chopped
• 2 small fresh red chilli peppers, chopped
• 1 tablespoon chopped lemon grass
• 2 1/8 cups chicken stock ( chicken bone broth)
• 4 cups peeled and diced pumpkin
• 1 1/2 cups unsweetened coconut milk
• 1 bunch fresh basil leaves
Garnish with a squeeze of lime
In a medium saucepan, heat oil and butter over a low heat.
Cook garlic, shallots, chillies and lemongrass until fragrant.
Stir in chicken broth, coconut milk and pumpkin.
Bring to a light boil.
Cook until tender.
Blend until slightly chunky consistency.
Serve with fresh basil, squeeze of lime and a drizzle of coconut cream.
Top with cracked pepper and salt to taste
Let’s wake up and get our deep support structure dancing 🕺
In my practice and clinic I am working daily with issues related to our structure, whether weak or strong.
Today I wish to address our morning routine, and how we can help ourselves before even stepping out of bed.
The ‘Dead Bug’ – the best and most underutilized exercise for our deep intrinsic muscles and core.
These deep core-stabilizing muscles are EXTREMELY important for our spines integrity and health.
They are responsible for stabilizing each individual vertebra that, when all added together, makes up our spine. In order to move our spine for function, we need to activate our superficial core muscles like our rectus abdominis and erector spinae.
However, if these superficial core muscles attempt to move our spine without our deep-core muscles simultaneously stabilizing each vertebral segment, abnormal movement patterns and shearing forces will occur
in the spine.
To correctly execute Dead Bug
To prevent your back from arching, ( loading) you need to engage your deep core muscles. This must be initiated firstly by lifting Pelvic floor, drawing in your abdominals.
This will simultaneously fire up your transverse abdominals and multifidus.
Movement of arms and leg needed to be synchronized with
The ‘Dead bug’ has so many benefits to awaken the stabilizers especially if you suffer from a spine condition.
Two options are fabulous to use first thing in the morning.
1. Lying prone, legs table top, arms up above shoulders. Engage deep abdominals, breath in to prepare, on the exhale, move gently arms and legs to the side, in opposite directions, whilst maintains a stable ‘neutral’ spine
2. Lying prone as above, but lowering the legs forward from the hip, arms moving backwards.
Looking at the 2nd option, this is simple but extremely effective for athletes for example.
The reason being is, due to their muscular strength, they find it very challenging to move their hip joints without
engaging their lower back muscles.
Same can be said for their shoulder joint.
They are challenged to raise raise their arms overhead without arching their backs and sticking their ribs out.
The Dead Bug fixes these issues by teaching them to ‘isolate movement at the hips and shoulders without moving the spine.
Improving this movement pattern brings it back to training the essential muscles for stability of the spine.
This in turn will improve strength long term, but also protecting the spine from movements its not designed to handle.
Find your control from within and reap the rewards 🌸
As like food, sometimes the most simplest things in life are the most delicious 😋 My focus this morning was all about moving the spine, whilst aiming at improving shoulder joint ROM. Utilizing the bosu and my tower, which can also be done over a #swissball kneeling. Movements of the thoracic spine are required for optimal shoulder functioning. Single arm full range abduction requires thoracic lateral flexion, and if both arms are raised into abduction or flexion it requires some thoracic extension mobility. If the thoracic spine is held in kyphosis, the scapulae must also move in a relatively anterior-tilted, downward-rotated and protracted position – a position linked with glenohumeral joint impingement flexion, rotation and extension. Tight lats also is a common issue, either from training load, lack of flexibility, or simply from posture positions. As I extend my arm above my head I lengthen my lats. The lats attach from the humerus (upper arm bone), down to the thoracolumbar fascia, which inserts directly into the pelvis, part of our oblique fascia sling.
The lats function to extend and internally rotate the arm as well as to extend the lumbar. When restricted, the lats have the potential to limit shoulder flexion (bringing the arms overhead), external rotation (rotating the thumb back) and lumbar flexion.
So let’s get moving to increase movement patterns.
Massage for varicose veins. Varicose veins are fairly prevalent amongst the general population. Genetics can also play a significant role in whether or not you will develop varicose veins during your life. When the valves in the veins do not close properly as the veins become dilated then the blood can flow into superficial veins which cause them to dilate further. If there is continued constriction of blood flow in the veins to the heart (eg from constant standing) then the blood can pool in the legs and the veins can lose their elasticity. The result is the bulbous thick veins. However, with suitable training and approval of client’s doctors, massage can provide benefit for those who are affected by this condition, as my partner has discovered. My approach to this condition is using massage strokes that are short and of light pressure, more aimed at promoting local circulation and/or lymphatic drainage. Strokes such as petrissage, deep tissue frictions, stripping and cross-fibre are never recommended. After treatment I will elevate the legs to promote venous return.