To do this stretch, start in a lunge position. From here, you are going to keep you back neutral while straightening your front leg. Fold forwards from the hips until you feel the gentle stretch in the back of your thigh. Hold here for 1-2min and enjoy!


About The Movement Library
The Movement Library is a compilation of mobility, strength and corrective exercises demonstrated just for you by a physiotherapist. We've included some quick reasons as to why you may need to work on each exercise, while emphasizing proper technique so that you can truly, Move Like You Mean It!

About The Movement Centre:
The Movement Centre strives to explore, assess, and correct human movement by providing customized self-administered treatments that anyone can use through the guidance of a movement physiotherapist.

We use real cases to identify, reveal, and treat movement dysfunctions as they relate to common orthopedic issues.

The aim is to help you overcome your limiting factors, whether that is pain, performance, or both. Ultimately, we want to help you achieve your goals.


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When in doubt, it is always a good idea to get assessed by your healthcare practitioner so you can truly Move Like You Mean It

Many people get the urge to eat unhealthy foods, especially when they’re on a diet.
In fact, it’s thought that around 50% of people regularly experience food cravings, which can derail their attempts to eat healthy (1).
However, some healthy foods feel quite indulgent. This article details 18 healthy foods that can satisfy your urge to eat without sabotaging your diet (2).

1. Fresh Fruit

Fruit is naturally very sweet and a great choice when you get a sugar craving.
In addition to tasting great, fruit is an extremely nutritious snack. It provides prebiotic fiber, antioxidants and beneficial plant compounds, all in very few calories (34).
Furthermore, eating fruit has been linked to better health and a lower risk of diseases like heart disease and obesity (56).
One 2015 review found that eating 300 grams (or 4 servings) of fruit per day reduced the risk of heart disease by 16% (7).
To make your fruit feel more like a treat, try dipping it in a little dark chocolate or making a mixed fruit bowl.

2. Greek Yogurt

Greek yogurt tastes creamy and indulgent, but it’s also really healthy.
It’s higher in protein and lower in sugar than regular yogurt, and it’s a good source of calcium, B vitamins and beneficial bacteria.
This combination of nutrients makes it a great food for both your bone and digestive health (89).
Moreover, topping your Greek yogurt with fruit may provide additional health benefits and nutrients (10).

3. A Hot Drink

Cup of Tea with Milk
If you’re trying to watch your calorie intake, try making yourself a hot drink.
Drinking a hot coffee, tea or espresso after a meal can help you avoid the temptation of dessert.
It can also satisfy the need to do something, further helping you distance yourself from a craving.
Coffee can even increase the amount of a fullness hormone called peptide YY (11).
Peptide YY has an appetite-suppressing effect, which may help you reduce your calorie intake and lose weight (1213).

4. Snack Bar

Although many snack bars are high-sugar junk foods, it’s possible to find or make healthy ones that can add lots of beneficial nutrients to your diet.
When choosing a snack bar, look for one that’s minimally processed and contains whole foods like fruit or oats.
Also, check the label to make sure it doesn’t contain any added sugars like table sugar, coconut sugar or sugar syrups.
If you’re confused by nutrition labels and aren’t sure which bars are suitable, you could try making your own snack bar, as in this recipe.

5. Dark Chocolate

Four Pieces of Dark Chocolate
If you are craving chocolate, you can try swapping your regular milk chocolate for a small amount of dark chocolate.
Dark chocolate that is made with at least 70% cocoa is not only delicious, but it also contains a high amount of antioxidants.
Additionally, including dark chocolate in your diet may reduce your risk of heart disease (1415).
However, you’ll still need to watch your portion size. While small amounts have been linked to health benefits, larger amounts will add a lot of sugar to your diet and may not have the same protective effects (16).
Stick to a small square or two to satisfy your craving.

6. Fruit and Nut Butter

Fruit dipped in nut butter is a delicious snack that’s popular among health conscious people.
Eating a small amount of nut butter with fruit can be the perfect way to satisfy a craving for a sweet and crunchy treat.
This snack provides all the vitamins, minerals and fiber found in fruit, as well as the healthy fats, proteins and beneficial plant compounds found in nuts (517).
However, on its own, nut butter can be very easy to overeat.
To make sure your snack is as healthy as possible, watch your portion size and choose a nut butter that contains only nuts (and perhaps a bit of salt).

7. Cottage Cheese

Cottage Cheese in a Glass Bowl
Cottage cheese is a mild-flavored cheese product that’s low in calories but very nutritious.
Despite containing only 163 calories per cup, it consists of about 70% protein and contains good amounts of calcium, vitamin B12 and riboflavin (B2) (18).
The high protein and low calorie content of cottage cheese can make it a really good snack choice, especially if you are trying to lose weight.
This is because high intakes of protein from dairy foods like cottage cheese have been shown to help people feel fuller longer, which could help you eat less and lose weight (192021).

8. Banana Ice Cream

If you’re craving sweet and creamy ice cream, you could try making yourself this healthy alternative.
Banana ice cream is made by blending ripe bananas in a food processor and freezing them for at least an hour.
This snack is not only creamy and full of flavor, it’s also much lower in calories and higher in fiber than regular ice cream (2223).
If you want to make this treat more interesting, you can add other ingredients like milk, fruit or spices to mix up the flavor.

9. Popcorn

Popcorn can be a great snack to satisfy your salt craving without blowing your calorie budget, especially if you’re prone to snacking on chips.
However, the preparation method, serving size and topping choice are key when choosing a healthy popcorn to snack on.
A 3-cup (about 30-gram) serving of plain popcorn contains just over 100 calories, but eating large servings that have been sweetened with sugar or caramel can mean the calories add up (2425).
Additionally, homemade, air-popped popcorn is much lower in calories than popcorn that has been popped in hot oil. Avoid pre-packaged microwave varieties, which are full of unhealthy ingredients and calories.
You can keep your popcorn snack healthy by choosing air-popped, plain or slightly salted popcorn and watching your serve size.

10. Vegetable Chips

Vegetable chips are another choice for those who are prone to craving potato chips.
They are made like potato chips, but they’re made from vegetables like seaweed, kale or parsnips instead of potatoes.
However, some commercial brands of these chips can be as high in calories, salt and fat as regular potato chips.
To be sure you’re eating a low-calorie and healthy snack when you choose vegetable chips, try making your own at home by following this recipe.

11. Olives

Pile of Green Olives
If you’re craving something to eat but need to watch your calorie intake, try snacking on some olives.
Olives are a small, pitted fruit that’s often featured in the Mediterranean diet in the form of olive oil (26).
They’re low in calories and contain a wide range of beneficial plant compounds.
Additionally, oleic acid, which is the main fat found in olives, has been linked to some health benefits, including reduced inflammation and improved heart health (27).

12. Edamame

Edamame are immature soybeans. People often boil them and then sprinkle them with salt before popping out the beans for a tasty snack.
If you’re craving something a bit salty, edamame is a great choice.
This low-calorie snack is high in fiber, protein and a number of vitamins and minerals, including vitamin K and folate. 1 cup (155 grams) of edamame contains about 190 calories and 17 grams of protein (28).
It also contains 52% of the RDI for vitamin K and over 100% of the RDI for folate.
This makes edamame a really healthy snack and a great choice for halting your salty cravings in their tracks.

13. Miso Soup

Miso Soup
Miso soup can also be an excellent choice for dealing with salty cravings.
Miso paste, its main ingredient, is made by fermenting soybeans with salt, grains and a type of fungus called koji.
This Japanese broth is not only tasty and low in calories, it’s a good source of fiber, protein, beneficial plant compounds and quite a few vitamins and minerals (29).
It’s also been linked to a few health benefits.
For example, one study found that Japanese women who regularly ate miso soup had a lower risk of breast cancer (30).
Another study found that Japanese women who ate a lot of plant compounds from soy-based foods like miso soup had a lower risk of stroke (31).

14. Trail Mix

Trail mix is a handy snack that’s made up of dried fruit and nuts.
The exact recipe can vary, but the combination of nuts and fruits can make it a great choice if you’re craving something sweet and salty.
Trail mix can also help you include some nuts in your diet.
Nuts contain a wide range of beneficial nutrients and have been linked to a number of health benefits, including improved blood sugar control in people with type 2 diabetes (173233).
Moreover, they may help reduce your risk of heart disease by lowering your levels of dangerous, small LDL cholesterol particles (34).
However, watch your portion size. A cup of trail mix contains nearly 700 calories, so stick to a handful to avoid overeating.

15. Dates

Six Dried Dates
Dates are a type of pitted fruit that’s often consumed after being dried.
They are very sweet and contain a high amount of sugar.
However, they are a rich source of antioxidants and contain fiber, potassium, iron and a number of beneficial plant compounds (35).
If you’re craving something sweet, a few dates can help satisfy your urge, while providing your body with other beneficial nutrients.
Additionally, if you’re after a sweet and crunchy treat, try stuffing your dates with almonds.

16. Cold Drinks

If you’re craving a sugary soda, it could just be that you’re thirsty.
Try opting for a healthier alternative to quench your thirst and satisfy your need for something other than regular water.
You could try drinking iced tea or carbonated water.
To make it feel like more of a treat, try adding lots of ice and a slice of lemon.

17. Berries

Pile of Strawberries
If you’re prone to sugar cravings, berries can quench your need for sugar, while adding some really beneficial nutrients to your diet.
As well as being very easy to prepare, berries are very nutritious.
They are sweet, low in calories, high in fiber and a rich source of vitamins and minerals.
Their high antioxidant content also means they have strong anti-inflammatory properties, which may play a role in protecting you from diseases like heart disease and cancer (363738).

18. Hummus With Vegetables

If you’re hungry and craving a savory snack, try vegetables dipped in hummus.
Hummus is made with chickpeas, garlic and olive oil, all staples of the very healthy Mediterranean diet, which has been linked to better heart health (39).
Eating this snack with vegetables can increase your vegetable intake and add valuable nutrients to your diet.

The Bottom Line

Food cravings can be tricky to deal with.
Fortunately, the healthy snack options in this article can satisfy your cravings and serve as nutritious additions to your diet.
If you can, try planning ahead and having healthy snacks on hand to stop yourself from reaching for junk food.

Golfers elbow is just another term for "pain on the inside of the elbow". Pain in this region isn't ALWAYS golfers elbow though, it can commonly be linked with the nerve involved with carpal tunnel syndrome as well!
Featuring Mitch Starkman, Physiotherapist


About The Office Series
We’ve heard it over and over again – “I don’t have the time!”. The Office Series is a solution for you. The Office series is a collection of solutions for common orthopedic office problems - from injuries to ergonomics that can all be accomplished without out ever leaving your office. The best part is that you can do ALL of them within your day – no extra time needed! Just pure awesomeness so you can, Move Like You Mean It.

About The Movement Centre:
The Movement Centre strives to explore, assess, and correct human movement by providing customized self-administered treatments that anyone can use through the guidance of a movement physiotherapist. The aim is to help you overcome your limiting factors, whether that is pain, performance, or both. Ultimately, we want to help you achieve your goals.


Connect with The Movement Centre:
The Movement Centre ONLINE:

Watch The Movement Centre CHANNEL:

Follow The Movement Centre on INSTAGRAM:

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When in doubt, it is always a good idea to get assessed by your healthcare practitioner so you can truly Move Like You Mean It! This is not personalized medical advice.

Triglycerides are a type of fat found in your blood.
After you eat, your body converts the calories that you don’t need into triglycerides and stores them in your fat cells to be used for energy later.
While you do need triglycerides to supply your body with energy, having too many triglycerides in your blood can increase your risk of heart disease (1).
About 25% of adults in the US have elevated blood triglycerides, which is classified as having levels over 200 mg/dL. Obesity, uncontrolled diabetes, regular alcohol use and a high-calorie diet can all contribute to high blood triglyceride levels.
This article explores 13 ways to naturally reduce your blood triglycerides.

1. Lose Some Weight

Whenever you eat more calories than you need, your body turns those calories into triglycerides and stores them in fat cells.
That’s why losing weight is an effective way to lower your blood triglyceride levels.
In fact, research has shown that losing even a modest 5–10% of your body weight can decrease blood triglycerides by 40 mg/dL (2).
While the goal is to sustain weight loss in the long term, studies have found that weight loss can have a lasting effect on blood triglyceride levels, even if you regain some of the weight.
One study focused on participants who had dropped out of a weight management program. Even though they had regained the weight they had lost nine months before, their blood triglyceride levels remained 24–26% lower (3).
Summary: Losing at least 5% of your body weight has been shown to have a lasting effect on reducing blood triglyceride levels.

2. Limit Your Sugar Intake

Teaspoon Of Sugar
Added sugar is a big part of many people’s diets.
While the American Heart Association recommends consuming no more than 6–9 teaspoons of added sugar per day, in 2008 the average American was eating about 19 teaspoons daily (4).
Hidden sugar commonly lurks in sweets, soft drinks and fruit juice.
Extra sugar in your diet is turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors.
One 15-year study showed that those who consumed at least 25% of calories from sugar were twice as likely to die from heart disease as those who consumed less than 10% of calories from sugar (5).
Another study found that consuming added sugar is associated with higher blood triglyceride levels in children (6).
Luckily, several studies have shown that diets low in carbs and added sugar can lead to a decrease in blood triglycerides (789).
Even replacing sugar-sweetened beverages with water could decrease triglycerides by almost 29 mg/dL (10).
Summary: Minimizing added sugar in your diet from soda, juice and sweets can reduce blood triglyceride levels.

3. Follow a Low-Carb Diet

Much like added sugar, extra carbs in your diet are converted into triglycerides and stored in fat cells.
Not surprisingly, low-carb diets have been linked to lower blood triglyceride levels.
One 2006 study looked at how various carb intakes affected triglycerides.
Those who were given a low-carb diet providing about 26% of calories from carbs had greater drops in blood triglyceride levels than those given higher-carb diets providing up to 54% of calories from carbs (8).
Another study looked at the effects of low and high-carb diets over a one-year period. Not only did the low-carb group lose more weight, but they also had greater reductions in blood triglycerides (7).
Finally, a 2003 study compared low-fat and low-carb diets. After six months, researchers found that blood triglycerides had dropped 38 mg/dL in the low-carb group and only 7 mg/dL in the low-fat group (9).
Summary: Following a low-carb diet can lead to a significant reduction in blood triglyceride levels, especially when compared to a low-fat diet.

4. Eat More Fiber

High Fiber Vegetables
Fiber is found in fruits, vegetables and whole grains.
Other good sources of fiber include nuts, cereals and legumes.
Including more fiber in your diet can decrease the absorption of fat and sugar in your small intestine, helping to lower the amount of triglycerides in your blood (11).
In one study, researchers showed that supplementing with rice bran fiber decreased blood triglycerides by 7–8% among people with diabetes (12).
Another study looked at how high and low-fiber diets affected blood triglyceride levels. The low-fiber diet caused triglycerides to jump 45% in just six days, but during the high-fiber phase, triglycerides dipped back below baseline levels (13).
Summary: Adding fiber to your diet from fruits, vegetables and whole grains can reduce blood triglycerides.

5. Exercise Regularly

“Good” HDL cholesterol has an inverse relationship with blood triglycerides, meaning that high levels of HDL cholesterol can help lower triglycerides.
Aerobic exercise can increase levels of HDL cholesterol in your blood, which can then lower blood triglycerides.
When paired with weight loss, studies show that aerobic exercise is especially effective at decreasing triglycerides (14).
Examples of aerobic exercise include walking, jogging, bicycling and swimming.
Regarding amount, the American Heart Association recommends getting at least 30 minutes of exercise five days per week.
The benefits of exercise on triglycerides are most apparent in long-term exercise regimens. One study showed that jogging for two hours per week over four months led to a significant decline in blood triglycerides (15).
Other research has found that exercising at a higher intensity for a shorter amount of time is more effective than exercising at a moderate intensity for longer (16).
Summary: A regular workout regimen with high-intensity aerobic exercise can increase “good” HDL cholesterol and decrease blood triglycerides.

6. Avoid Trans Fats

Four Donuts and Caution Tape
Artificial trans fats are a type of fat added to processed foods to increase their shelf life.
Trans fats are commonly found in commercially fried foods and baked goods made with partially hydrogenated oils.
Due to their inflammatory properties, trans fats have been attributed to many health problems, including increased “bad” LDL cholesterol levels and heart disease (171819).
Eating trans fats can also increase your blood triglyceride levels.
One study showed that triglyceride levels were significantly higher when participants followed a diet with high or moderate amounts of trans fats, compared to a diet high in unsaturated oleic acid (20).
Another study found similar results. Following a three-week diet high in trans fats resulted in higher triglyceride levels than a diet high in unsaturated fat (21).
Summary: A diet high in trans fats can increase both blood triglycerides and the risk of heart disease. Limit your consumption of processed, baked and fried foods to minimize your trans fat intake.

7. Eat Fatty Fish Twice Weekly

Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.
This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.
Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week.
In fact, doing so can decrease the risk of death from heart disease by 36% (22).
A 2016 study showed that eating salmon twice a week significantly decreased blood triglyceride concentrations (23).
Salmon, herring, sardines, tuna and mackerel are a few types of fish that are especially high in omega-3 fatty acids.
Summary: Fatty fish is high in omega-3 fatty acids. Eating two servings per week can decrease the risk of heart disease and reduce triglyceride levels.

8. Increase Your Intake of Unsaturated Fats

Olive Oil in a Glass Bottle and Three Green Olives and Leaves
Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when they are replacing other types of fat.
Monounsaturated fats are found in foods like olive oil, nuts and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish.
One study analyzed what 452 adults had eaten over the past 24 hours, focusing on several types of saturated and polyunsaturated fats.
Researchers found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower blood triglycerides (24).
Another study gave elderly participants four tablespoons of extra virgin olive oil daily for six weeks. For the duration of the study, this was the only source of added fat in their diets.
The results showed a significant decline in triglyceride levels, as well as total cholesterol and LDL cholesterol levels, compared to the control group (25).
To maximize the triglyceride-lowering benefits of unsaturated fats, pick a healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils (21).
Summary: Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when they are consumed in place of other fats.

9. Establish a Regular Meal Pattern

Insulin resistance is another factor that can cause high blood triglycerides.
After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting glucose to your cells to be used for energy.
If you have too much insulin in your blood, your body can become resistant to it, making it difficult for insulin to be used effectively. This can lead to a build-up of both glucose and triglycerides in the blood.
Fortunately, setting a regular eating pattern can help prevent insulin resistance and high triglycerides.
A growing body of research shows that irregular meal patterns can lead to decreased insulin sensitivity, as well as to increases in heart disease risk factors like LDL and total cholesterol (2627).
However, the evidence is mixed when it comes to meal frequency.
A 2013 study demonstrated that eating three meals per day significantly decreased triglycerides, compared to eating six meals per day (28).
On the other hand, another study showed that eating six meals per day led to a greater increase in insulin sensitivity than eating three meals per day (29).
Regardless of how many meals you’re eating daily, eating regularly can improve insulin sensitivity and lower blood triglyceride levels.
Summary: While research is unclear on how meal frequency affects blood triglyceride levels, studies show that setting a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.

10. Limit Alcohol Intake

Glass of Red Wine
Alcohol is high in sugar and calories.
If these calories remain unused, they can be converted into triglycerides and stored in fat cells.
Although a variety of factors come into play, some studies show that moderate alcohol consumption can increase blood triglycerides by up to 53%, even if your triglyceride levels are normal (30).
That said, other research has linked light-to-moderate alcohol consumption to a reduced risk of heart disease, while linking binge drinking to an increased risk (313233).
Summary: Some studies suggest that limiting your alcohol intake can help lower blood triglyceride levels.

11. Add Soy Protein to Your Diet

Soy is rich in isoflavones, which are a type of plant compound with numerous health benefits. This is especially true when it comes to lowering LDL cholesterol (343536).
Particularly, soy protein has been shown to reduce blood triglyceride levels.
A 2004 study compared how soy and animal proteins affected triglycerides. After six weeks, soy protein was found to decrease triglyceride levels by 12.4% more than animal protein (37).
Similarly, an analysis of 23 studies found that soy protein was associated with a 7.3% decline in triglycerides (38).
Soy protein can be found in foods like soybeans, tofu, edamame and soy milk.
Summary: Soy contains compounds associated with several health benefits. Eating soy protein in place of animal protein can reduce blood triglycerides.

12. Eat More Tree Nuts

Almonds With and Without Skin
Tree nuts provide a concentrated dose of fiber, omega-3 fatty acids and unsaturated fats, all of which work together to lower blood triglycerides.
One analysis of 61 studies showed that each serving of tree nuts decreased triglycerides by 2.2 mg/dL (39).
Another analysis including 2,226 participants had similar findings, showing that eating tree nuts is associated with a modest decrease in blood triglycerides (40).
Tree nuts include:
  • Almonds
  • Pecans
  • Walnuts
  • Cashews
  • Pistachios
  • Brazil nuts
  • Macadamia nuts
Keep in mind that nuts are high in calories. A single serving of almonds, or about 23 almonds, contains 163 calories, so moderation is key.
Most studies have found the greatest health benefits in individuals who consumed between 3–7 servings of nuts per week (414243).
Summary: Nuts contain many heart-healthy nutrients, including fiber, omega-3 fatty acids and unsaturated fats. Studies suggest that including between 3–7 servings of tree nuts per week can decrease blood triglycerides.

13. Try a Natural Supplement

Several natural supplements could have the potential to lower blood triglycerides.
Below are a few of the main supplements that have been studied:
  • Fish oil: Well known for its potent effects on heart health, one study found that taking fish oil supplements reduced triglycerides by 48% (44).
  • Fenugreek: Though traditionally used to stimulate milk production, fenugreek seeds have also been shown to be effective at reducing blood triglycerides (45).
  • Garlic extract: Several animal studies have shown that garlic extract can reduce triglyceride levels, thanks to its anti-inflammatory properties (464748).
  • Guggul: This herbal supplement has shown promise in decreasing triglyceride levels when used with nutrition therapy in patients with high cholesterol (49).
  • Curcumin: A 2012 study found that supplementing with a low dose of curcumin can cause a significant drop in blood triglycerides (50).
Summary: Several supplements have been studied for their ability to lower triglyceride levels, including fish oil, fenugreek, garlic extract, guggul and curcumin.

The Bottom Line

Diet and lifestyle factors have a major influence on your blood triglycerides.
Choosing healthy, unsaturated fats in place of trans fats, decreasing your intake of carbs and exercising regularly may help lower your blood triglycerides in no time.
With a few simple lifestyle modifications, you can decrease your triglycerides and improve your overall health at the same time.