Wharton Quick-Release Health Tips

Remember…the overriding principle is to stay close to the source – that is, the more removed a food source is from its original form, the less nourishing it is.

1) Make certain that 99% of what you eat is real food – the less processed the better. For example, rather than grabbing a handful a candy, grab a whole organic apple instead.

2) Cut down on sugar – This ties to the above, but if you have a sweet tooth – and a piece of fruit won’t cut it – try to go with something with a lower glycemic value than white sugar, like stevia or agave.

3) Increase fiber – Always opt for the whole grain version of everything!

4) Cut down on fat – Admittedly difficult to do during this time of year, but whenever possible eliminate saturated, processed and refined fats.  If you are forced to partake at holiday gatherings, compromise and cut back when you are at home.

5) Drink plenty of good water - The human body contains anywhere from 60-80% water, so to say it’s important is an understatement.  The colder weather and the presence of other tasty beverage choices during the holidays makes proper hydration an afterthought for many people during this time of year – make it a forethought!

6) Be prepared/have your own arsenal –  If you will be somewhere where you know the only options will be junk food be sure to fuel up before you go, so that you are not compelled to stuff yourself when you are there.  Also, carry your own survival pack – with water, fruits, nuts, etc. – to insure that you don’t get stranded in a dietary wasteland!

As the foundation of house must be strong and structurally sound, so too must the feet; and just as the entire structure of a house is compromised if the foundation crumbles or is unstable, so it is with the human body.  The foot is the first point of contact and the arch of the foot is the body’s shock absorber; it acts as a spring.  When this shock absorber or spring has fallen, the entire kinetic chain is disturbed. The force of the impact must be absorbed by other parts of the body, such as the hips, knees, and back.

There are many footwear choices for today’s consumer.  However, much of today’s footwear acts as a cast, restricting movement and causing many muscles in the feet to become weak and inflexible.  In some cases – such as pointy boots or women’s high heels – the lower legs and feet are placed in very unnatural and constricting positions.  The latest minimalist movement in athletic footwear has addressed this issue, providing an alternative.  However, such footwear can present a challenge for people who have spent their lives in the more traditional/standard options – most likely, their feet and lower legs will be ill prepared for the new movements they will encounter.

It is important to remember that the foot and ankle are designed to have full range of motion (flexibility) and structural integrity (strength).  Specifically, the ankle is designed to invert and evert, the plantar is designed for plantar and dorsal flexion and the top arch is designed to supinate and pronate.  Each toe should also have appropriate range of motion and strength.

Step 1 – Rebuilding the Foundation

Begin by rebuilding your arch and strengthening your toes with the following exercises:

These exercises are best performed on a slick surface, such as a tile or wood floor.

I.  Towel Curls – Phase 1

Sit in a chair with your knees at 90 degrees and your feet flat on the floor in front of you.

Have a towel laid straight out in front of you.

Keeping the heel stable, pull the towel towards you.  Remember to keep your hips and knees stationary, pulling only with your toes.

Perform 8-10 repetitions per set; you may complete several sets as needed.

As you become more proficient you may gradually add more weight to the end of the towel.

Towel Curls - Phase 1

Towel Curls with Weight

II.  – Towel Curls – Phase 2

In the same sitting position, take the towel and place it to the left (if starting with the right foot) of your foot, across the midline or your body.

Grab the towel with your toes, keeping your hips and knees stable.  Your toes and top arch should be moving in toward the midline (center) of your body; make sure that all of your toes are working.

Perform 8-10 repetitions per set; you may complete several sets as needed.

As you become more proficient you may gradually add more weight to the end of the towel.

Towel Curls - Phase 2

III.     Towel Curls – Phase 3

In the same sitting position, take the towel and place it to the right (if starting with the right foot) of your foot, extending away from your body.

Keeping the hip and knee stable, turn the toes to the right and bring the towel in towards your body.  The toes and top arch start away from the midline of the body and come in toward the midline as the towel is pulled.

Perform 8-10 repetitions per set; you may complete several sets as needed.

As you become more proficient you may gradually add more weight to the end of the towel.

Towel Curls - Phase 3

Phase 2 of Correct Way to Shovel - by Jim Wharton

In many regions of the country, cold(er) weather and shortened days make winter a challenging time.  In locations that experience snow, shoveling is an annual trial on the body.

The Correct Way to Shovel [Click for PDF] – The correct way to shovel, as illustrated by Jim Wharton.  When shoveling correctly, the entire body is engaged. Most of one’s power should come from the lower body, with the quadriceps, gluteals, hamstrings, and calves fully engaged. The upper body is relaxed and fluid.

The Incorrect Way to Shovel [Click for PDF] – The incorrect way to shovel, as illustrated by Jim Wharton.  When shoveling incorrectly, the upper body absorbs too much stress and pressure. The neck, shoulders, and back experience excessive strain due to the lack of lower body engagement.