Адреналин Форекс Гагарин

As a massage therapist and fitness enthusiast, I follow a lot of accounts on social media and listen to podcasts of various professionals in the health/wellness industry including Physical Therapists, chiropractors and various other bodyworkers. For those who don’t, there is a trend lately of discussing the inefficacy of stretching. Some of the claims made include the following: 

• Stretching before exercise does not decrease risk of injury, but can actually increase risk
• Stretching does not improve performance and will decrease strength
• Stretching does not make your muscles longer

My main specialty is Fascial Stretch Therapy. In fact, I hold every certification the Stretch to Win Institute currently offers for practitioners. That being said, I do not take offense to any of the claims made, nor do I disagree with any of them. These are all empirically researched claims that hold truth. The problem is that they are not the whole truth. 

“Stretching” is a broad term. There are many different categories including, but not limited to, static, dynamic, active, ballistic, PNF, isometric and assisted. Within these categories there are still more variables that can be in play including tempo, intensity, breath work and conditions. As you can now see, not all stretching is created equal. Performing ballistic stretches while holding your breath in the cold is going to have very different effects than static holds performed in a heated room. 

A lot of the studies referenced by professionals lately center around “traditional” stretch techniques that look something like a static hold, held for twenty seconds to 2 minutes. Stretching affects structures in the muscles called Golgi Tendon Organelles (GTOs) and Muscle Spindles that are responsible for muscle activation and relaxation. The static stretch is effective at activating the GTOs in a way that greatly relaxes that targeted muscle. Knowing that, let’s revisit the above claims. If you are about to exercise, does complete relaxation sound beneficial? No! Stretching before exercise should prime your muscles for activity, and prepare your nervous system for possible lengths under load your muscles will have to endure. This is why stretching can increase risk, a fully relaxed muscle is not ready for high activity. For the same reason, stretching like this can decrease strength. 

Stretches before activity should be limited in duration and intensity. Keeping to a faster pace and mimicking the ranges/movements that might be reached during exercise is how to effectively reduce the chances of injury while maintaining strength. Do not relax the muscle, prepare it.

The last claim is completely true, stretching of any kind is not going to lengthen your muscles. Your muscles are a set length. Likewise, some have attempted to state that you cannot affect the fascia with stretching due to its high tensile strength (over lbs). So why is the therapy I practice called Fascial Stretch Therapy? In FST, we target entire fascial lines, rather than individual muscles, putting the fascia under a full stretch in order to affect its own consistency, decompress the layers of fascia, decompress joints, and positively affect the nervous system. Since we can’t stretch our muscles to be longer,  what can be accomplished is the relaxation of hypertonic (tight) muscles. Utilizing breath work with effective stretching techniques can help to unwind tight muscles. Think of stretching as encouraging muscles to relax, not forcing them to be longer. Stretches should be done within a pain-free range. Ever get up from a stretch that you were pushing hard or that you held for a long period of time and hurt or possibly feel tighter? That’s called the stretch-reflex. It’s your body’s way of protecting your tissues from harm: when tissues are stretched too quickly or intensely they will recoil to guard from injury. So instead of trying to make your muscles longer, focus on making them “happier.” When not stretching before exercise, you can know you had a more effective stretching session if you feel tired or relaxed afterward.

In review, stretching can have many different effects depending on its application. Some effects are good, some are bad, and some are good or bad depending on when they are done in relation to activity. 

Author: Matthew Erwin, LMT, CFST

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Other kids would be playing outside during summer vacation, and I did that too, but mostly I would spend the afternoons watching cooking shows on PBS.  I paid attention and learned about new foods with names I&#;d never heard of.  I would experiment here and there with some basics I had learned, but it wasn&#;t until I was much older that I would attempt some of the more sophisticated recipes.  Like the other day when I made Julia Child&#;s Floating Islands recipe.

Julia Child&#;s Floating Islands &#; Île Flottante

Those cooking shows coupled with a mother and grandmothers who knew their way around a kitchen instilled a love of food, cooking, and family.  I&#;m not that proficient in showing my love in some ways, but I sure love making food for the people I love.  Nothing brings me greater joy. Making Îll Flottante for my family made us all very happy!

Floating Islands are a decadent, yet deceptively light dessert comprised of a fluffy, airy meringue cake that is scooped or sliced into wedges and gently placed atop a puddle of rich creme anglaise. It&#;s traditional to serve Îll Flottante, as it is called in French, with a drizzle of caramel and berries on the side. So the meringue is the island floating in a custard sea. What could be better?

My Summers Baking With Julia

One of my favorite PBS cooking shows was Baking With Julia.  I loved it.  It might have had to do with all of the butter, cream, eggs, sugar, chocolate and flour.  It might have also had to do with the way Julia treated her guests like they were the experts and she their student.  I loved that about her–I never knew how much of an icon she was, just that I really liked her. In my young mind I imagined what it would be like to be in Julia&#;s kitchen making delicious treats. 

Consequently, one of my favorite gifts from my husband is the picturesque series companion cookbook (affiliate link) compiled by Dorie Greenspan.  I have lost count of the many hours I&#;ve sat and poured over the recipes, pictures, and detailed instructions.

Don&#;t be intimidated!

Although Julia&#;s Floating Islands require a few steps more than your average recipe, it is absolutely worth the effort and extra time. We had been wanting to try Floating Islands for a long time.  I don&#;t know why, but I&#;ve always shied away from it, thinking it was maybe too difficult or time consuming.  Wrong!  It&#;s very easy. Of course, it is also delectable in every way too.

The pillowy, soft white meringue &#;cake&#; floating in a puddle of rich, creamy custard with caramel sauce that hardens as it cools fascinated my daughters. We may have even had a few tears as they waited until dessert was served&#;which was after I took photos. (One more and then you&#;re done, right, Mom?!)

Julia Child&#;s th birthday is coming up next month.  In honor of her life and legacy and her th birthday, I wanted to make a recipe of hers to share on here.  I have a few of her cookbooks and they are very fun to read.  I can hear her distinct voice explaining to me how to cook a whole salmon en croute or the right way to fold egg whites into a sponge cake batter.

So Happy Birthday Julia!  I owe a big part of my childhood and adult fascination with food and cooking to you.

• For creme anglaise:
• 6 large egg yolks
• 2/3cup sugar
• 1 1/2cups very hot milk
• pinch salt
• 1 tsp. pure vanilla extract
• 3 Tbsp. unsalted butter (optional)
• 2 Tbsp. rum or another liqueur (optional)
• For meringue:
• 1 Tbsp. softened butter
• 1/4cup sifted confectioners sugar
• 1 2/3cups egg whites (about 12)
• 1 1/2cups granulated sugar
• 1/2 tsp. cream of tartar
• large pinch salt
• 1 teaspoon pure vanilla extract
• For caramel sauce:
• 1cup granulated sugar
• 1/3cup water
• 2&#;3 Tbsp. heavy cream
• 1 Tbsp. butter
• For serving:
• Fresh berries, optional

1. For creme anglaise: Preliminaries. Whisk the egg yolks in a 2-quart saucepan, adding the sugar by fairly rapid spoonfuls&#;if it goes in all at once the yolks can turn grainy.
2. Continue beating 2 to 3 minutes, until the mixture is pale yellow and thick. By dribbles, stir in the hot milk&#;stirring, not beating, because you do not want the sauce to foam.
3. Heating the sauce. Set the saucepan over moderately low heat, stirring rather slowly with the wooden spoon, and reaching all over the bottom and sides of the pan. The sauce should gradually come near&#;but not to&#;the simmer. You must be careful not to overheat it and scramble the yolks, but you must have the courage to heat it enough so that it thickens. Indications that it is almost ready are that surface bubbles begin to subside, and almost at once you may see a whiff of steam rising. Watch out at this point, you are almost there!
4. When is it done? The sauce is done when it coats the wooden spoon with a light creamy layer thick enough to hold when you draw your finger across it, as shown.
5. Finishing. Beat in the vanilla, and the optional butter and rum. Serve warm, tepid, or cold.
6. Ahead of time note: The sauce may be refrigerated in a covered container for several days.
7. For meringue: Preliminaries. Butter a straight-sided 4-quart baking dish 3&#; deep and dust the inside with confectioners sugar, knocking out the excess. Preheat the oven to degrees F.
8. Beating the egg whites. Start beating the egg whites at moderate speed until the foam throughout, beat in the salt and cream of tartar, then gradually increase the speed to fast until soft peaks are formed.
9. Beating in the sugar. Beat in the sugar by big spoonfuls and continue until stiff shining peaks are formed. Beat in the vanilla, and turn the meringue into the prepared baking dish.
10. Baking. Bake for minutes at degrees F. Set in the lower middle of the oven and bake until the meringue has risen 3 to 4 inches.
11. When is it done? A skewer or straw plunged through it comes out clean.
12. Cooling. Set the casserole on a rack. The meringue will sink down to about its original height as it cools.
13. Ahead of time note: covered airtight, it will keep several days in the refrigerator or several weeks in the freezer.
14. For caramel sauce: Preliminaries to boiling. Blend the sugar and water in the saucepan and bring to the simmer. Remove from heat, and swirl the pan by its handle to be sure that the sugar has dissolved completely and the liquid is perfectly clear.
15. Caramelizing the syrup. Cover the pan tightly and boil the syrup for several minutes over moderately high heat&#;keep peeking, after a minute or so, and boil until the bubbles are thick. Uncover the pan and continue boiling, swirling the pan slowly by its handle. In a number of seconds the syrup will begin to color. Continue boiling and swirling a few seconds more, until it is a light caramel brown, then remove from heat. Stir in the butter and cream. Put back on the heat and cook over a low heat and stir with a fork until any hardened caramel melts and the sauce is smooth. Set the bottom of the pan in the cold water to cool it and stop the cooking.
16. To serve: Pour the custard sauce into a serving platter (or individual dessert plates). Run a knife around the edge of the meringue dish and push with a rubber spatula to loosen. Unmold the meringue onto a cookie sheet. Cut it into chunks and arrange them over the sauce.
17. Just before serving, reheat the caramel until you can lift the syrup with a fork and dribble thick strands over meringue. Add a few fresh berries on the side, if desired.

• Author:Lindsey Johnson
• Prep Time:1 hour
• Cook Time:1 hour
• Category:Dessert
• Cuisine:French