If you’ve ever had muscle spasms or muscle cramps, you know they can be extremely painful. In some cases, a muscle may spasm so forcefully that it results in a bruise on the skin. Most muscle spasms and cramps are involuntary contractions of a muscle. A serious muscle spasm doesn’t release on its own and requires manual stretching to help relax and lengthen the shortened muscle. Spasms and cramps can be mild or extremely painful.

While they can happen to any skeletal muscle, they are most common in the legs and feet and muscles that cross two joints (the calf muscle, for example). Cramps can involve part of a muscle or all the muscles in a group. The most commonly affected muscle groups are:

• Back of lower leg/calf (gastrocnemius).
• Back of thigh (hamstrings).
• Front of thigh (quadriceps).
• Feet, hands, arms, abdomen

Muscle cramps range in intensity from a slight twitch or tic to severe pain. A cramped muscle can feel rock-hard and last a few seconds to several minutes or longer. It is not uncommon for cramps to ease up and then return several times before they go away entirely.

What Causes Muscle Cramps

The exact cause of muscle cramps is still unknown, but the theories most commonly cited include:

• Altered neuromuscular control
• Dehydration
• Electrolyte depletion
• Poor conditioning
• Muscle fatigue
• Doing a new activity

Other factors that have been associated with muscle cramps include exercising in extreme heat.

The belief is that muscle cramps are more common during exercise in the heat because sweat contains fluids as well as electrolyte (salt, potassium, magnesium and calcium). When these nutrients fall to certain levels, the incidence of muscle spasms increases. Because athletes are more likely to get cramps in the preseason, near the end of (or the night after) intense or prolonged exercise, some feel that a lack of conditioning results in cramps.

Research Supports Altered Neuromuscular Control as the Cause of Cramps

While all these theories are being studied, researchers are finding more evidence that the “altered neuromuscular control” hypothesis is the principal pathophysiological mechanism the leads to exercise-associated muscle cramping (EAMC). Altered neuromuscular control is often related to muscle fatigue and results in a disruption of muscle coordination and control.

According to a review of the literature conducted by Martin Schwellnus from the University of Cape Town, the evidence supporting both the “electrolyte depletion” and “dehydration” hypotheses as the cause of muscle cramps is not convincing. He reviewed the available literature supporting these theories and found mostly anecdotal clinical observations and one small case-control study with only 10 subjects. He also found another four clinical prospective cohort studies that clearly did not support the “electrolyte depletion” and “dehydration” hypotheses as the cause of muscle cramps. In his review, Schwellnus concludes that the “electrolyte depletion” and “dehydration” hypotheses do not offer plausible pathophysiological mechanisms with supporting scientific evidence that could adequately explain the clinical presentation and management of exercise-associated muscle cramping.

He goes on to write:

“Scientific evidence for the “altered neuromuscular control” hypothesis is based on evidence from research studies in human models of muscle cramping, epidemiological studies in cramping athletes, and animal experimental data. Whilst it is clear that further evidence to support the “altered neuromuscular control” hypothesis is also required, research data are accumulating that support this as the principal pathophysiological mechanism for the aetiology of exercise-associated muscle cramping (EAMC).”

Treating Muscle Cramps

Cramps usually go away on their own without treatment, but these tips appear to help speed the healing process:

Preventing Muscle Cramps

Until we learn the exact cause of muscle cramps, it will be difficult to say with any confidence how to prevent them. However, these tips are most recommended by experts and athletes alike:

Most muscle cramps are not serious. If your muscle cramps are severe, frequent, constant or of concern, see your doctor.

_Sources:

_{Cause of Exercise Associated Muscle Cramps (EAMC) – altered neuromuscular control, dehydration or electrolyte depletion? M. P. Schwellnus. British Journal of Sports Medicine 2009; 43:401-408.}

_{Muscle Cramp. The American Orthopaedic Society for Sports Medicine. http://orthoinfo.aaos.org/topic.cfm?topic=A00200.}

• Stop the activity that caused the cramp.
• Gently stretch and massage the cramping muscle.
• Hold the joint in a stretched position until the cramp stops.
• Improve fitness and avoid muscle fatigue
• Stretch regularly after exercise
• Warm up before exercise
• Stretch the calf muscle: In a standing lunge with both feet pointed forward, straighten the rear leg.
• Stretch the hamstring muscle: Sit with one leg folded in and the other straight out, foot upright and toes and ankle relaxed. Lean forward slightly, touch foot of straightened leg. (Repeat with opposite leg.)
• Stretch the quadriceps muscle: While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.)

I’m a big proponent of eating lots of protein. It’s a vital nutrient for our bodies, and it’s also a fantastic hunger buster. However, steak and burgers aren’t your only options. I’m Hungry Girl Lisa Lillien, and I have seven sources of protein that aren’t meat!

Why Is Protein Important?

Protein is a crucial macronutrient, and it’s found in many healthy and delicious foods. Most people know that meat is a protein, but some other protein sources might surprise you.

If you’ve heard the term “complete protein” (one with all nine amino acids that our bodies need) and are concerned that some of these sources may not be complete, have no fear! If you incorporate a variety of incomplete proteins into your diet, you’re likely to get all the aminos you need. Here are some of my favorite non-meat protein sources.

1. Greek Yogurt

Yogurt was never the star player on team protein until Greek yogurt entered the game. This yogurt is strained differently from regular dairy yogurt, so it retains more protein and less sugar. Plus, it has a thicker consistency. Plain Greek yogurt has about 24 grams of protein per cup. Impressive! Wondering how to enjoy this miracle food? Zazzle it up!

And for an easy breakfast bowl that you’ll flip for, check this out. Make it in a jar if you want to take it to go.

Peach Mango Bowl
Entire recipe: 323 calories, 7.5g total fat (0.5g sat fat), 124mg sodium, 53g carbs, 12.5g fiber, 32g sugars, 23.5g protein

1. In a medium bowl, mix 6 ounces (about 2/3 cup) fat-free plain Greek yogurt, 1 no-calorie sweetener packet (like Truvia), and a dash of cinnamon.

2. Top yogurt with 1 cup chopped peach and 1/2 cup chopped mango (both fresh or thawed from frozen), followed by 1/4 cup high-fiber bran cereal, and 1/2 ounces (about 2 tablespoons) chopped pistachios.

2. Beans

Beans, beans, they’re good for your heart, if it’s protein you’re after, eating beans is smart! Black beans, kidney beans, and pinto beans are all good sources of protein, with around 12.5 grams per cup. Add them to salads, egg scrambles, and steamed veggies. Bonus: They’re good for weight loss!

3. Tuna

Make fish a part of your weekly menu. Tuna contains about 25 grams of protein per 4-ounce portion. (Salmon too!) If cost is a concern, canned/pouched tuna is a smart way to get that protein for less. It’s fantastic on salads, whole-grain crackers, and in this healthy noodle casserole.

Rockin’ Tuna Noodle Casserole
1/4th of casserole: 167 calories, 5g total fat (1g sat fat), 882mg sodium, 14g carbs, 4g fiber, 2g sugars, 16.5g protein

1. Preheat oven to 375 degrees. Spray an 8” x 8” baking pan with nonstick spray.

2. Drain and rinse 3 bags of House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute. Thoroughly pat dry, and roughly cut. Microwave for 1 minute, and pat dry again.

3. Add 1 wedge of The Laughing Cow Creamy Swiss Light cheese, breaking it into pieces. Microwave for 30 seconds, or until melted, and mix well.

4. Drain and flake a 6-ounce can of albacore tuna packed in water.

Stir tuna into the noodles, along with 1/2 cup frozen peas, a 10.75-ounce can of 98 percent fat-free cream of mushroom condensed soup, and 1 tablespoon Parmesan-style grated topping. Transfer mixture to the baking pan.

5. Sprinkle with 2 tablespoons Parm-style topping. Bake until hot and bubbly, 20 to 25 minutes.

If it’s salmon you’re looking for, did you know that you can prepare salmon baked in a packet of foil?

4. (Green) Soybeans

The king of beans by far is the soybean. Unlike other beans, it’s a complete protein! Mature raw soybeans contain a whopping 22 grams of protein per cup, and raw edamame has about 33 grams per cup.

 They make a perfect snack, and edamame is the first thing I order when I go out for sushi (which is often!). It’s one of my sushi dos!

5. Lentils

Another stellar source of protein is the mighty lentil. Lentils taste great and are nutritional powerhouses. One cooked cup has about 18 grams of protein. Just like beans, they can be eaten solo, made into dips, paired with chicken or fish, stuffed into potatoes, added to soups, and tossed with veggies or rice. For convenience, you can buy them already prepared. I love the ones from Trader Joe’s!

6. Meat Substitutes: Tofu, Seitan & Tempeh

You probably know about tofu, but if you haven’t heard about seitan and tempeh, you’re missing out. All of these contain a good dose of protein; seitan contains the most, with about 18 grams per 3-ounce portion. Seiten is a wheat gluten with a chewy, meaty texture. Tempeh is a soy product (like tofu). It differs from tofu in that it’s fermented and more flavorful, and it has a crumblier texture. Try them all and choose your favorite. Here’s an easy recipe made with tofu, but feel free to swap in one of the others!

Turbo Tofu Stir-Fry
1/4th of recipe (about 1 1/3 cups): 189 calories, 6.5g total fat (0.5g sat fat), 768mg sodium, 16.5g carbs, 4g fiber, 7g sugars, 13g protein

1. Drain a 12-ounce package of block-style extra-firm tofu, and lay it on a dry surface, with the shorter sides on the left and right. Vertically cut into 1/2-inch-wide pieces. Horizontally cut each piece into 4 smaller pieces.

2. To make the sauce, in a medium bowl, combine 2 tablespoons reduced-sodium/lite soy sauce, 2 tablespoons oyster sauce, 2 teaspoons cornstarch, 1 teaspoon sesame oil, a dash of ginger, and a dash of red pepper flakes. Whisk until cornstarch has dissolved.

3. Bring a skillet sprayed with nonstick spray to high heat. Add tofu and sprinkle with 1/8 teaspoon salt. Cook until golden brown, about 6 minutes, gently flipping to evenly brown. Transfer to a large bowl, and cover to keep warm.

4. Add the following ingredients to the skillet: 4 cups frozen stir-fry vegetables, 3 cups frozen broccoli florets, and 1/2 teaspoon chopped garlic. Cover and cook until hot, about 5 minutes.

5. Give the sauce mixture a stir and add to the skillet, along with the tofu. Cook and stir until sauce has thickened slightly and tofu is hot, about 3 minutes.

7. Eggs

You get 6 grams of protein from just one large egg! The egg whites contain a bit more protein than the yolk, and I often skip the yolks to save calories. Have eggs for breakfast to keep yourself satisfied until lunch. That’s the protein working for you! Eggs can even be beneficial if you’re trying to lose weight, so why not get creative with them? Top a savory spinach and feta oatmeal bowl with one, or mix them up with veggies for an easy Mexican scramble.

For more guilt-free recipes, food finds, tips ‘n tricks, and more, sign up for free daily emails or visit hungry-girl.com!

Is coconut milk healthy? The creamy liquid is a popular ingredient in soups, exotic drinks, and some health foods. But if you’re trying to watch your weight or reduce your fat intake, you might want to pay attention to coconut milk calories and nutrition. Then decide if the beverage is right for you.

To understand coconut milk nutrition it’s important to understand what coconut milk is. It is not the liquid that you see right away when you open a coconut. Coconut milk is created when the meat of the coconut is grated and pressed. The fatty cream that results is sometimes blended with water to create coconut milk. Like dairy milk, coconut milk can be higher in fat or lower in fat depending on how it is blended.

Coconut milk nutrition depends on the variety and brand that you buy (or make at home).  Natural coconut milk has a higher fat content because it hasn’t been blended with other ingredients. One cup of unsweetened coconut milk (coconut cream) provides 560 calories, almost 58 grams of fat and over 51 grams of saturated fat.

But you may not use an entire cup of this kind of coconut milk. If you use it as cream in your coffee, and consume just a tablespoon of the creamy treat, you’ll only consume 35 calories and under 4 grams of fat (as indicated on the label).

So what about the low-calorie coconut milk brands that you see in the grocery store? Those coconut milk products are blended with water and other ingredients (like sugar) to make the beverage. Silk Original Coconutmilk provides 80 calories per cup, 5 grams of fat and 4.5 grams of saturated fat. Pacific Organic Coconut Non-Dairy Beverage is even lower in fat and calories with just 45 calories per cup, 4 grams of fat and 4 grams of saturated fat.

Health Benefits of Coconut Milk

Some diet experts promote the health benefits of coconut milk. They say that real coconut milk (not blended with sugar and other ingredients), coconut cream, and coconut oil contain high levels of lauric acid, a saturated fatty acid. Some believe that lauric acid can have positive effects on your “good” HDL cholesterol.

But a large review of research studies was not able to confirm that claim. Researchers found that coconut oil can raise total and “bad” LDL cholesterol more than plant-based oils, but less than butter. They went on to say that consuming certain coconut products did not seem to increase the chances of heart problems. But they also cautioned that their findings probably weren’t applicable to a typical Western diet because of our eating habits and lifestyle.

So where does that leave you? Large health organizations like the USDA still recommend that we reduce our intake of saturated fat. Since coconut milk is very high in saturated fat, you may want to limit your intake of coconut milk.

Buying and Storing Coconut Milk

You’ll find coconut milk in different sections of the grocery store. You’ll find some brands of coconut milk beverages in the dairy aisle next to almond milk, soy milk, and other milk alternatives.

But you’ll also find coconut milk in cans in the baking or canned fruit section.

So what’s the difference? Coconut milk in cans is usually thicker, creamier and is often used in recipes. Most brands of canned coconut milk are unsweetened. The product in the dairy aisle might be thinner, may have added sugars or other ingredients and is often used instead of milk.

Cartons of coconut milk should be stored in the refrigerator according to manufacturer instructions and use by the “best by” date that you see stamped on the package. Coconut milk in cans can be stored in the pantry. But once opened, the milk should be refrigerated and used within a few days of opening.

Most manufacturers do not recommend freezing coconut milk.

Cooking With Coconut Milk

Coconut milk is commonly used in foods that are popular in southeast Asia. It is often included in curry sauces, it may be used to flavor rice or in seafood stews. Coconut milk is also a popular beverage and is often used as an ingredient in creamy drinks such as the pina colada.