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We love the complicated and interconnected workings of the body. Our passion lies not only in being physically fit, but in the wellness of the body as a whole. Pilates embraces this philosophy with its focus on the mind body connection.
We are constantly inspired by and learning from other disciplines whose basic principles include this idea of whole body balance. Naturopathic medicine is one such discipline and we count ourselves extremely lucky to be able to share the inspiring and informative thoughts of a certified naturopathic doctor and friend!
Can you describe naturopathic medicine and it's approach to the body?
Naturopathic doctors are board certified, licensed health care professionals specializing in the use of natural, safe and effective therapies to treat and prevent disease. A naturopathic approach to health care combines cutting edge modern medical research along with traditional healing methods in order to provide individualized, holistic patient care. The principals of naturopathic medicine include evaluating the whole person and identifying and removing barriers to health.
With each patient, my goal is to facilitate optimal health and wellness and to restore balance to the body through precise, customized care. I like to think of physical and emotional symptoms as signals or clues sent by our body to bring attention to that which is out of balance. Through a detailed patient history, clinical presentation, physical exam and diagnostic laboratory work, I aim to find the root cause of what is manifesting itself outwardly. For example, the cause of anxiety can differ for each individual. A successful treatment plan for one person may not work for another. Perhaps the etiology is a nutritional deficiency, a neurotransmitter imbalance, situational or musculoskeletal. Each of these must be evaluated in order to successfully treat the outward manifestation of an internal imbalance.
What is the range of complications you treat? Who would you recommend seek out a Naturopath?
Naturopathic doctors treat a variety of medical conditions ranging from the common cold to chronic disease. We offer prenatal care, treat allergies, diabetes, high blood pressure, autoimmune conditions, obesity, hormonal imbalances, chronic pain, fibromyalgia and the list goes on! Many of our patients come to see us for vague complaints that the western medical model has been unable to treat effectively.
Through the study of genome and epigenetics, we are also able to look at ways that we can influence our genes offering a truly preventive approach for improved health outcomes.
What I love about naturopathic medicine is that there is always something that we can do to improve one’s quality of life. For example, we do not preform major surgeries but can help prepare the body for healing both before and after a surgical procedure. We advise our patients on the best nutritional, supplement and lifestyle plan for their unique needs.
How does health as defined by your field relate to physical health and overall wellness?
Humans are holistic, resilient beings compromised of many different systems that are intricately connected. Overall wellness is closely linked to physical and mental health. It is difficult for the whole body to function optimally when certain parts are out of balance. This is why naturopathic physicians spend a great deal of time evaluating stress, lifestyle, nutrition, physical health, exercise, social and psychological factors with each patient in order to evaluate how each of these areas may be impacting overall health status.
How did you get in to Naturopathic Medicine?
I got into naturopathic medicine because of my passion and interest in biochemistry, nutrition and interacting with people. I wanted to help bring about change. I chose naturopathic medicine because I wanted to be a part of a medical model that had a unique approach to health, one that focused on optimal wellness and disease prevention.
What are some main misconceptions that people new to naturopathic medicine have?
For those that are unfamiliar with naturopathic medicine or are interested in obtaining more information, the American Association of Naturopathic Physicians (AANP) has a wonderful website at naturopathic.org which includes a directory of licensed naturopathic physicians by city and state.
At the practice that I work, we offer free consultations to answer questions for those that are unsure whether or not naturopathic medicine would be a good fit for them and their specific needs. In this way, we are better able to educate others on what we do and where our specialty lies. We see a broad range of patients, each at a different point on their journey to health. We often coordinate care with other specialists and health care professionals. I have patients that come in to see me that don’t want to take any nutritional supplements. I have worked with numerous people on diet alone to improve energy, blood sugar regulation, blood pressure, cholesterol, sleep and weight. In naturopathic medicine, there is not only one way or one medication to treat a specific condition. This allows us flexibility and the ability to tailor each treatment plan to fit within comfort zone of the individual.
What are your favorite forms of physical activity?
I love anything involving movement including dancing, hiking, jogging, interval training, leisurely walks in the park and kickboxing.
I always tell my patients that physical activity is meant to be fun. It is important to find something you enjoy and indulge in it. Living in a fast-paced society where we often find ourselves stretched thin, it is important that we learn the essential and unselfish art of nurturing ourselves. Part of taking care of ourselves is making sure that we remain active, challenging ourselves both physically and mentally. Over time, we have increasingly become a more sedentary society. There is a growing body of research illustrating the deleterious health effects from too much sitting at too large of intervals. People that are more sedentary have a greater risk for mood dysregulation, cardiovascular problems, endocrine abnormalities and cancer.
I often hear women saying that they don’t have enough time to participate in self-healing activities because they are too busy with work, being a wife, mother, and friend. However, it is important to keep in mind that the more we are out of balance, stressed and un-nurtured, the more difficult it is to give the best of ourselves. It’s not an all or nothing approach. One of the beauties of life is that small modifications to our current routine can make a big difference and set the stage for larger transformations. These changes could include standing up and taking a walk around the office every hour, taking a mindful moment to focus on your breathing, allowing a positive thought or intention. As our mind and body are connected, we cannot fully take care of one while neglecting the other.
In a recent essential oils class at The Swan Brooklyn we learned how quickly substances get absorbed into your system through your skin (for example by putting oils on the bottoms of your feet). What's your take on how we look into products we use on ourselves topically?
Topical applications can absolutely be absorbed into the blood stream via the skin. Some substances, however, are more absorbable than others depending on molecule size and structure. The skin is well supplied by my many blood vessels permitting a direct route of entry from the external environment internally. It is just as important to look at the ingredient list of the products you use on your skin as it is the ones you ingest orally. With hot, summer days among us, use caution with sunscreens as many are laden with harsh chemicals that get absorbed into your body and can cause many harmful side effects including disruption of normal hormone functioning. Look for natural sunscreens made with micronized zinc oxide that go on clear and will offer protection from the sun without the negative side effects from most commercial brands. My new favorite is Grahams Natural SunClear!
Dr. Angela Karvounides is a licensed and board-certified Naturophatic Physician. She graduated, with honors, from The University of Bridgeport College of Naturopathic Medicine. Dr. Angela Karvounides has received additional training in homeopathy from The New England School of Homeopathy with world-renowned homeopaths, Dr. Paul Herscu and Dr. Amy Rothenberg and craniosacral training from The Upledger Institute. She currently practices at Whole Health Associates in Avon, Connecticut.
I have this knot in my neck that I think I must have had forever. I recently asked my PT about it. Would it make sense for her to massage it out? Her answer was NO (shocking?). She said that It is likely there because muscles are engaging to stabilize something that is out of whack. Hmm. So something isn't working well and it is actually a good thing that this knot is here? Yeah, kinda. If she were to massage the knot away I would be left with the instability but not necessarily the tools to change the pattern. Let's change the pattern first so the knot can go away on its own!
Here is an article from Dr. Dooley Noted that addresses this topic in an interesting and straight forward way.
What do I do, say you? We recommend thoughtful re-patterning! In a safe environment, get really simple and clear with how you are moving. Notice what your body does and try to find other possibilities for how you might work! Pilates is a great tool for this. Pilates is simple, focuses on deep stability and highlights weaknesses and imbalances. It gives you the tools to make changes in your body. Once you get to the bottom of a pattern, you can rebuild your strength in a new and improved way!
Hey it's Shorty :). I realized there are some terms we use all the time in Pilates that may need some explaining. Here is a list that I will continue to update with anatomical terms!
adduction - moving a body part towards center. I remember this by thinking "add up to center to build a stronger midline"
abduction - moving away from center. We usually say "A-B-duction because the two words sound very similar. Side leg lifts is a hip abduction exercise that is easy to use as a reminder of what the movement is
anterior - on the FRONT of the body or body part. This word applies to a bunch of different actions but in simple terms - the front
posterior - on the BACK of the body or body part
sagital plane - this plane divides the body down the midline into two halves - right to left
coronal plane - this plane divides the body in half - front to back (or belly and back :))
transverse plane - this plane cuts horizontally through the body, dividing into superior and inferior
superior - above or top portion
inferior - below or bottom portion
plantar - bottom of foot - think plantar fasciitis. OUCH!
proximal - close to center - think center of the breastbone or sacrum
medial - pertaining to the middle, or in towards the middle of the body - as in the side of your knee that is closest to the other knee aka closer to the midline of your body
distal - far from center - think fingertips and toes
lateral - the opposite of medial - as in the outside of your knee or the side farthest away from the midline of your body
flexion - closing a joint. Think hip flexion - folding hip and drawing knee into chest
etension - opening a joint - Think back extension - opening front of body and shortening back of body
internal rotation - rotating towards the midline of the body
external rotation - rotating away from the midline of the body
It is the start of a holiday weekend! Summer holidays are great because they generally involve outdoor things. They are also the kind of holidays that often come together at the last minute. Planning in the summer is hard! Not sure what you are doing this weekend? Need some ideas on what to bring to your friends celebration? Still trying to figure out the best place to see the fireworks from? Wanting to celebrate from the comfort of your own couch? We have the links for you!
The Macy's Fireworks are back on the East River again this year and being shot off from multiple barges from 42nd st. to Brooklyn Bridge Park. The possibilities for a good view are endless. Here are just a few suggestions from Curbed NY!
Fireworks might be the pinnacle of this weekend's celebrations, but there are special events and activities going on from now until Sunday. Time Out NY has gathered some of this weekend's most fun things to do!
Feeling over-stimulated already? In desperate need of some couch time but still want to celebrate? How about a movie marathon of some of the most patriotic movies ever filmed? The Hollywood Reporter has a great list! Or just watch Independence Day over and over. "I coulda been at a barbecue!"
Hosting a party this weekend? You are gonna need some tunes! Throw some patriotic songs into the usual party rotation. Punchbowl has a few ideas!
There is no shortage of food suggestions for this most cookout honored of days. Huffington post has some ideas for upping your food game. Check out some of our Swan cookout favorites here!
Happiest of holiday weekends from us to you!
Today's musical #TBT is brought to you by Hasbro circa that glorious decade, the 80's! So many musical icons got their start in this decade of bright colors, big hair and spandex. One such shining star is Whitney Houston. This music video is pretty much perfect. I mean, just look at her eye shadow. Pair with the nostalgia inducing commercial for the Get in Shape, Girl! fitness line and you will be pulling out your ribbon dancers and teasing your hair in no time.
Wishing you all a happy weekend of getting in shape and dancing with somebody!
We Swans are constantly contemplating things. It is in our natures to be curious and excited about the body and the things that affect the body. A little while ago we began to share these thoughts on our Twitter. In case you missed them, here is a collection of some from recent months. Follow us on Twitter and share your #swanthoughts with us!
maybe it's not what you did on vacay but that you relaxed with a different internal space on vacay that changed your alignment
your shoulder blades have the ability to move like ears
to the femur and the humerus: this body built you a beautiful dome home. it's called a socket. get in it
what do you do when your QL has designs on running the world?
medial glide for everyone!
what's the depth of your hip socket ?
when I strip away all the external layers of muscle, and thought, to the breath alone- there is a felt sense of being a creature
is my subclavius sabotaging me?
we understand erosion in relationship to everything except our body which we expect to be infinite, constant & unbreakable
muscles with tyrannical tendencies: QL, TFL, Psoas
before smart technology & portable music people might have sung while walking
if seating in #nyc was good for your body would we have less clients?
we are meant to eat food not products
those pesky hip flexors. get into everything
it's crazy to stand on your feet all day and never truly be anchored into them
why do articles helping you cut sugar from your diet sport huge pictures of donuts or cake? questionable and unsupportive
This is my absolute favorite recipe when I am feeling sick, my tummy hurts or my joints ache! It is packed with turmeric (which always makes me feel clean on the inside and reduces inflammation) and butter (mmmmm). This is a real comfort food. Some of these ingredients are found at Indian specialty food shops. My favorite store for spices is called Kalustyan's. You can order online or visit their brick and mortar store on Lexington ave between 28th and 29th. Kalustyan's also has a great deli counter upstairs!
This recipe serves two. I like to double it up and use the leftovers as filling for my swiss chard rolls that I bring for lunch during the week! (note: hing is also called asafoetida).
Ingredients
1/2 pound (1/2 package) tofu
1 tablespoon ghee or butter
1/4 teaspoon mustard seeds
1/4 teaspoon turmeric
1/8 teaspoon hing
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/8 teaspoon ground cumin
Warm ghee or melt butter in heavy skillet. Add mustard seeds and heat until they begin to pop. Add tofu, putting whole cube into skillet and then mashing it into small pieces with a fork in the skillet. Add rest of ingredients, stirring well. Cook on medium heat for 3 to 5 minutes.
We Swans love to eat this with a side of sautéed greens and a healthy grain. It is a quick, easy and comforting meal, perfect for nights when you get home late from work but still want something healthy and home cooked!
Guest post by Swan Instructor Travis Steele Sisk
Since the release of Sir Mix-a-lot's "Baby Got Back" in 1992 we have all desired a better derriere. At least I know I have. Whether your reasoning is simply aesthetics or actually gaining strength to perform Olympic dead lifts with ease and without injury, an understanding of how well your Glutes are firing (or not) is required to get the most out of your butt workout.
In my journey through physical fitness, actually feeling my Gluteus Maximus firing in any exercise has always been a challenge for me. My quadriceps and hamstrings always seemed to take the grunt of the work whenever I tried to do squats or bridging. My work as a Pilates instructor has lead me to see similar muscle firing patterns in my clients. After doing some research on myself physically and by reading various articles in sport medicine journals, I have finally found what works for me in getting my Gluteus Maximus firing so that I'm actually sore the next day from performing squats. This information has allowed me to help my clients find the same burn when trying to get that butt working!
Through this series of exercises you should be able to reach a point where you feel your Gluteus Maximus firing during a deep well aligned squat (and if not during the exercise hopefully the next day)!
The first step is self myofascial release of the I.T. Band, Calves, and Glutes.
Start off sitting on the foam roller with one leg extended and the opposite ankle crossed over the knee of the extended leg. Bend the knee of the extended leg and proceed to roll the butt cheek of the crossed leg side to side on the foam roller for 30 seconds, then repeat on the opposite side. Next is the I.T. Band! You do this by turning onto your side on top of the foam roller, bending the knee of the top leg and planting that foot on the ground in front of the leg extended on the foam roller (see image below). Proceed to roll from just below Greater Trochanter (boney region on the side of your hip) to right above the knee. NEVER over the knee joint!
Last bit of foam roller work is your Soleus (or calves). Have a seat on the ground with your legs extended in front of you, place the foam roller under one calf and cross the opposite leg over at the ankles. Lift your body weight off the ground with your hands. Proceed to roll from right below the knee joint to above the ankle. Repeat on other leg.
Now that your fascial structure is loosened up. It's time to do some work.
I suggest starting with single leg circles.
Laying on your back, raise one leg up in the air keeping it as straight as you can while reaching for the ceiling. Keep the other leg extended down on the floor while you draw basket ball sized circles in the air with the big toe of the leg extended towards the ceiling, making sure the circle crosses the mid-line of your body. Draw 8 circles in one direction and then reverse with 8 circles in the opposite direction. Use your breathe and make sure to engage your abdominals as you exhale. Repeat with the other leg, 8 circles in each direction.
Next you want to get the Gluteus Medius firing, as this will help keep your knees tractioning over your toes when your move through your squat.
The best way I have found to accomplish this is through the Side Leg series.
A great starting point is Side Laying Leg Lifts (which was outlined previously here). Instead of switching from one side to the other immediately, stay on the first side and add on Clam after your Leg Lifts. To execute Clam, bend your knees slightly from their extended position and lift both feet off the floor. Be careful as you do this to not collapse or rest your low ribs to the floor. You are trying to mimic standing throughout this series and ideally you wouldn't be standing with your ribs shifted to one side but rather with them floating in alignment over your pelvis. Now with the feet lifted and the femur of your bottom leg resting on the floor proceed to open your top leg, knee leading towards the ceiling, stopping at your range of motion. Close and repeat for 10-12 reps. Following Clam, bend both legs into a 90º angle where your shins are parallel with the front edge of your mat. Lift the top leg hip height, keeping the space between your low ribs and the floor, internally rotate the femur so that the knees touch each other then externally rotate the femur so the heels touch each other and repeat for 10 reps.
Lastly, stay laying on your side with your legs in table top position and your top leg lifted hip height, extend your top leg out and away from you so that your knee crosses the shin of the bent leg that is resting on the floor. Allow the inside of the knee of your extended top leg to lower and touch the shin of your resting leg. Then immediately lift it to hip height and repeat for 10 reps. Flip over and repeat those 3 exercises laying on the other side.
Now it's time to get the Gluteus Maximus firing.
One of the best exercises to awaken the Glute Max was described in this #moveit. Once completed move into quadruped (all-fours) for some more extensive Glute Max work. Once in quadruped make sure that you engage the abdominals inward towards the spine with every exhale (without rounding the back). Extend the right leg out behind you keeping it parallel to the ground and extend through the heel. Pulse the extended leg toward the ceiling. With every pulse make sure you exhale and engage the abdominals. You only need to bring the leg high enough to feel the Glute Max fire. Do 10-12 reps with each leg.
The second exercise while on all fours is meant to get the Glute Max firing in multiple directions. Start by exhaling while bringing your right knee toward your right elbow, letting the knee tough the elbow, if flexibility allows, while keeping straight arms. Inhale while you send the right knee to cross over the calf of the left leg, touching the floor outside of the left leg. Then repeat exhaling the knee toward the right elbow and perform this for 10 reps each leg. So now your whole hip and Glute complex should be warmed up and prepped for Squatting, one of the most functional movements we as humans were created to perform. If you look at small children they have no problem squatting with their hips flexed below their knees. This is something we should also be able to do with ease while maintaining a well-aligned squat with keep your knees, hips, and lower back mobile and ready for action.
The mechanics of your squat go as follows:
-Make sure your feet are slightly wider than hip distance apart and placed in your natural turned out position (somewhere between parallel and a "Pilates first" position).
-Interlace your fingers behind your head and keep your elbows wide.
-As you start to descend lead with your tailbone as though you are going to have a seat on an imaginary chair behind you, and most importantly make sure your knees are tractioning over your toes at all times.
-Bring your pelvis parallel or below your knees (this may take a few reps before you are able to get so low) while keeping your head and back in a neutral position.
-On the way back up make sure your weight is in your heels and you are driving through them with most of your force.
-Lastly once upright give a squeeze of the butt to finish a strong firing of the Glutes
-Repeat 10-12 reps, 3 times through.
As always at the end of any workout, STRETCH! End with a figure four stretch, hamstring stretch and piegon (a stretch taken from yoga). Good luck on your journey for a better, more toned butt!
And as a side note, "Baby's got Back" makes an excellent soundtrack for keeping a good tempo while doing your squats. Sir Mix-a-Lot was onto something there... trust me.
