True Essence

Self Care is Key to a Wellness Lifestyle

2011-06-02T11:43:00.000-04:00

The World Health Organization defines self-care as "activities individuals, families, and communities undertake with the intention of enhancing health, preventing disease, limiting illness, and restoring health. These activities are derived from knowledge and skills from the pool of both professional and lay experience. They are undertaken by lay people on their own behalf, either separately or in participative collaboration with professionals."

Women, men, and children of all ages have come to me in search of relief from a wide range of symptoms, from the occasional tightness in the back, neck, or shoulders, all the way to daily chronic debilitating pain. In either case, they are all seeking the same…for the pain to go away! As much as we would like to think that there is a magic pill that will truly take the pain away and out of our body, never to return again, well, it just does not exist. Yes, medications, OTCs, procedures, etc can relieve the pain symptoms, but that is just a temporary solution. Of course there are true medical conditions that warrant such a treatment plan, but even in those situations, there are a myriad of ways to take care of ourselves to enhance the quality of our daily living.

SELF CARE IS KEY TO RECLAIMING YOUR HEALTH FOR A WELLNESS LIFESTYLE

Daily Relaxation & Quiet Time (meditation, deep breathing, hot baths, listening to calm music, candles)
Regular Physical Activity (yoga, pilates, running, walking, swimming, Tai Chi)
Quit Taking It Personally (QTIP) – Learn to “brush more things of your shoulder”
Filter out the less positive influences in your life (i.e.: friends that make your angry or sad)
Do something every day for YOU that makes YOU happy! (read a book, get your nails done, etc)

These are just a few examples of the myriad of ways to make subtle changes to your lifestyle. Start with one and practice it until it becomes a routine, then choose another one to work on and before you know it, you are leading a wellness lifestyle. Taking just five (5) minutes a day to practice self care will afford you a clear mind and body so that you can go about the rest of your day moving more effortlessly through the stressful times. Your body learns new habits all the time. It is up to YOU to choose the positive and healthy ones that will support your goal of leading a pain-free, active, and vibrant life!

Essence hosts ongoing Myofascial Self Care classes throughout Monmouth County at health & wellness locations, as well as onsite at corporations. For more self care tips and information on classes, please contact our center at (732) 539-8141 or visit www.EssenceNJ.com.

Myofascial Release Therapy Benefits Patients with Fibromyalgia

2011-03-01T22:27:00.001-05:00

In a recent evidence-based article on pain, anxiety and depression, Myofascial Release techniques were shown to improve the level of pain and quality of life in patients with fibromyalgia. The full article and study by Adelaida María Castro-Sánchez, et al can be viewed online at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3018656/

Myofascial Release (MFR) is a manual therapy that uses gently deep, hands-on pressure to release restrictions in fascia. Fascia is connective tissue spread throughout the entire body, head to toe. It is similar to a spider’s web interconnecting every cell, structure (muscle, bone, nerve, organ, etc), and system of the body.

Healthy fascia is relaxed, fluid, and stretches freely. However when we experience trauma, inflammation, scarring, repetitive stress, etc., fascia loses fluidity, becoming tight and tender. These restrictions can feel like living in a knotted, twisted straight jacket. They do not show up on many standard tests (x-rays, MRIs, CAT scans), but can be felt and often seen under the skin and into the body.

Those that suffer from fibromyalgia and chronic pain are experiencing tightening of the fascia daily. Because the fascial web interconnects every system of the body, this means everything under the skin and inside the body is being constricted and interrupted from its normal function. Nerves, blood vessels, lymph nodes, glands, and such are functioning in an environment similar to that of a Chinese finger trap. Muscles and bones are working too hard in a ‘stuck’ environment that is being literally shrink-wrapped from rigidity. The digestive system, circulatory system, vascular, endocrine, etc., are all thereby inhibited from their proper function.

Most often patients with fibromyalgia and chronic pain present with a posture that is unbalanced and pulled off center due to this web compensating in different directions to support the body upright when standing. A skilled MFR Therapist will treat the entire body so that it can begin to normalize and return to its free-flowing state. If you or a loved one have been told to “live with the pain”, Myofascial Release is often the missing link in treatment of fibromyalgia and chronic pain conditions.

For more information or to find a qualified therapist in your area, please contact our center at (732) 539-8141 or visit www.EssenceNJ.com.

What is Myofascial Release?

2011-01-04T14:30:00.000-05:00

Myofascial Release (MFR) is a manual therapy that is extremely effective in the treatment of acute and chronic pain. MFR uses gently deep, hands-on pressure to release restrictions in fascia. Fascia is connective tissue spread throughout the entire body, head to toe. It is similar to a spider’s web connecting every cell and structure (muscle, bone, nerve, organ, etc).

Healthy fascia is relaxed, fluid, and stretches freely. However when we experience trauma, inflammation, scarring, repetitive stress, etc., fascia loses fluidity, becoming tight and tender. These restrictions can feel like living in a knotted, twisted jacket. They do not show up on many standard tests (x-rays, MRIs, CAT scans), but can be felt under the skin and into the body.

Myofascial Release has been practiced for years in traditional therapeutic settings, though its success has been shown through the approach taught by John Barnes, PT. This approach never forces, yet waits for tissue to soften with sustained pressure held for minimum 2 minutes. The time element allows tissue to rehydrate with the rest of the web. MFR is performed on skin without oils or lotions and does not use gliding strokes.

A skilled MFR therapist evaluates the entire body through postural assessment and by feel. Treatment sessions are one-on-one, lasting one hour or more. Each patient is treated as a unique individual by finding the symptom and looking elsewhere for the cause.

MFR can help if:

You desire to live an active, pain-free lifestyle
You have been told to "live with the pain"
You are sick and tired of being sick and tired
Traditional therapy has provided only temporary relief
You have tried everything with no results

Benefits of Myofascial Release:

Eliminate Pain
Feel Energized
Increase Flexibility
Restore Range of Motion
Enhance Body Movement
Strengthen Immune System
Improve Circulation
Optimize Cellular Health

What Does MFR Treat?

Back Pain, Neck Pain, Headaches, Migraines, Scoliosis, Fibromyalgia, Sciatica, Jaw Pain, Sinus Problems, Restriction of Motion, Poor Posture, Sports Injuries, Rehabilitation from Accident, Physical/Emotional Trauma, Whiplash, Unresolved Scar Tissue, Pelvic Adhesions, Women's Health Issues, Pediatric Disorders, Birth Trauma, Infertility, Fertility Enhancement, Pregnancy,

Overall Health & Wellness, And More...

If you would like more information on locating a qualified Myofascial Release therapist in your area,

please contact us at 732-539-8141 or visit www.EssenceNJ.com

A Myofascial Approach to Stretching

2010-11-01T12:12:00.006-04:00

This article was originally published in the Fall 2010 issue of Fit In NJ Magazine page 7.

In my practice I treat men, women, and children of all ages and fitness levels. For many of them, running is a part of their cardiovascular exercise, ranging from the occasional jog to marathons. I am frequently asked about the most effective method of stretching. There are many benefits of stretching for everyone on a daily basis. If running or jogging is part of your fitness regimen, it is very important to practice effective stretching practices that will enhance your performance and protect your body from injury.

Traditional stretching or static stretching involves holding a pose (i.e. leaning forward to touch your toes) for a period of time, usually 15-30 seconds. Often the results we feel from static stretching are only temporary. Many times you hear people say they stretch every day, but are still tight, in pain, and getting injured. This is due in part to static stretches not being held long enough to release restrictions that may have formed in the collagen fibers of our connective tissues, also called fascia.

Fascia is composed of three parts:

Elastin- The elastic fibers that allow tissue to resume shape after stretching or contracting
Collagen- The extremely tough fibers that coil around the elastic fibers in a wavy configuration to support the structure and prevent from overstretching
Ground Substance – The gel-like component that transports metabolic material and fluids throughout the body

Every muscle fiber has a fascial binding, thereby linking them functionally. If the fascia becomes restricted from inflammation, trauma, repetitive stress, or poor posture, the ground substance solidifies to protect the structure from becoming more stressed or strained, much like scar tissue. This hardening prevents muscle fibers from gliding freely within themselves and with other structures like tendons and ligaments. Because fascia surrounds and connects EVERY structure and cell of our body, not just muscles, there can be increased tension on nerves, veins, and blood vessels. This is why nerve pain and poor circulation can occur with muscle tightness.

Integrating a Myofascial approach to daily stretching can increase range of motion and release restrictions in ALL components of fascia. This will allow the ground substance to re-hydrate and return to its fluid-like state so muscles can function at optimal strength with the rest of the body.

Myofascial Stretching can be practiced in 3 simple ways:

1. Time Element – Hold a stretch continuously for at least 90-120 seconds at a time, sometimes as long as 3-5 minutes. This is how long it takes for fascia to truly let go. Meet the stretch at its resistance and wait. Nature is a slow process as is our body. It takes time for change to occur.

2. Active Elongation - Use your body in a three-dimensional way. An example is when you wake up in the morning and stretch your body like a cat. Instead of hopping out of bed to rush for the day, take a few moments to follow the natural stretching your body does every morning. Feel how your entire body elongates and telescopes as one unit. I bet you finish feeling vibrant and energized!

3. Mindfulness – Be present throughout your stretching. Direct your attention into your body and breathe into areas that you feel need releasing. Take notice as tissue releases or when it is resisting. Do not force anything. Go slow and remain in a relaxed and centered state. Be patient and enjoy the time you are taking to care for yourself with as little distractions as possible.

Enjoy the new sense of ease with Myofascial Stretching. Always listen to your body and you will prevent many unnecessary injuries. Take notice of the changes you feel in your body by adding these simple principles into your daily routines. It’s time to take health and wellness to a new level!

Note: Myofascial techniques have been shown to improve athletic performance, flexibility, and range of motion, but they change the way you may be used to moving your body. If you are preparing for an upcoming competition or athletic event, please be aware of this and decide if it is best for you to start these techniques before or after the event.

Myofascial Self Care Classes are held throughout Monmouth and Ocean County, Central New Jersey through private instruction and group classes. Corporate programs are also available, bringing Self Myofascial Release & Stretching onsite to employees at the workplace. Please contact us at Jessica@EssenceNJ.com for more information.

Every Woman in Labor Deserves a Doula

2010-10-01T11:39:00.006-04:00

Please also view page 11 of the December 2010 issue of Natural Awakenings for a Community Spotlight on Jessica Queller Katz and how she found her calling as a Birth Doula.

“Studies have shown that when doulas attend birth, labors are shorter with fewer complications, babies are healthier and they breastfeed more easily.” DONA International

Doulas have been around for as long as women have been giving birth, yet when most hear the word, it needs further explanation. The word doula is Greek meaning “Woman’s servant”. It can have other meanings such as birth attendant and labor companion. Birth Doulas provide non-medical physical and emotional support to a woman throughout her entire labor and delivery of her baby in any setting, hospital or at home. There are also Postpartum Doulas that provide in-home care for the mother after the birth of her baby, including help with errands, light housekeeping, newborn care, and breastfeeding.

Today, more and more women are seeking the care of Doulas to support them during their childbirth experience. The presence of a Doula is not to take the place of the husband or partner, rather to work with the family as an integral part of the birth team. Most Doulas are in this field because they are passionate about birth and ‘have a calling’ to nurture a woman in labor. She brings a calm presence that affects a positive, loving experience. She can be the guardian angel waiting in the corner of the room until needed/wanted or she can offer continuous tricks of the trade (i.e.: massage, position variations, guided imagery, and other relaxation methods).

A Doula is a wealth of information on pregnancy and childbirth and serves as an informational resource during labor as well. Often couples preparing for an upcoming birth enroll in childbirth classes, breastfeeding classes, etc. These are all beneficial and offer an abundance of information that can become overwhelming to recall during the ‘heat of labor’, especially for first-time parents. Doulas offer a sense of assurance that someone is by their side at every moment to answer questions, especially in a busy hospital setting where doctors and nurses may not be readily available. She helps couples get the necessary information so they can make informed decisions related to their medical care. A Doula will also know when to step back during a true medical emergency so as not to be a detriment to the health care providers.

Additional Benefits of a Doula’s Presence at Birth:

More positive feelings about the experience
Greater sense of support, security and being cared for
Decreased need for medical interventions in normal labor
Reduced rate of C-section
Less incidence of mother’s request for pain medication, epidurals
Increased self-confidence
Less tendency for postpartum depression

Childbirth should be a joyous and positive experience for mother, baby and her family. It is an honor and privilege for a Doula to be invited into this most natural and normal life process. For more information on having a Doula at an upcoming birth, or for assistance in locating a trained Doula professional in your area, please contact us directly at Jessica@EssenceNJ.com.

Natural Childbirth in a Wellness Setting

2010-08-01T18:53:00.010-04:00

I am always pleased when Natural Childbirth is highlighted in the media. As women become more educated on the choices and options available to her for pregnancy and childbirth, babies will be born into safe, healthy, and natural environments. Imagine a baby's first breath taken in clean air and given its first bath in clean water. The link below is to an article on alternatives in childbirth. Most of the births in the United States do take place in a hospital setting making it more challenging to control the natural means we wish to follow. However, as this article discusses, there are options for woman outside of the hospital for labor and/or delivery. We certainly can control what goes on inside our own home.

Renaissance in Natural Childbirth by Linda Sechrist for Natural Awakenings August 2010

Opening the Body for Baby

2010-06-01T17:45:00.002-04:00

At a routine gynecological exam, I asked my OBGYN what I can do for my body to prepare for pregnancy. I received the answer – prenatal vitamins. As a woman of childbearing age and holistic practitioner, I knew that just as importantly as what you put into your body, is how ‘open’ it is to receiving good things you feed it, physically and mentally.

Every part of us; muscle, bone, organ, blood vessel, etc., is surrounded and supported by fascia - the connective tissues. Fascia interconnects everything in our body down to the cellular level. It is flowing and fluid similar in appearance to a spider web, enabling our body to move and breathe with ease. When we increase our energy and circulation, through nutrition and exercise, we are keeping this fascial web hydrated and loose.

If we are inactive or stressed, the web becomes stiff and rigid, creating pain and dysfunction. For a woman preparing for motherhood, you can imagine how it can be challenging for conception and fetal development if that which is surrounding and supporting the ovaries, fallopian tubes, and uterus were to be stiff and regid. Daily movement such as, walking, stretching, and meditative practices, keeps fascia vibrant and open to accept what we nourish it with. Otherwise, it is like pouring water on stone. Always be mindful to feed the body what will enhance and support its natural state.

If you are planning pregnancy in your lifetime, please visit www.EssenceNJ.com to learn about a 4-part workshop series designed to inform and connect childbearing woman to their natural bodies as they prepare for motherhood. Each workshop includes discussion on a topic followed by movement exercises integrating Yoga and Myofascial Release to support and enhance fertility.

Myofascial Breast Awareness

2010-05-01T23:23:00.004-04:00

Routine breast care, in addition to healthy eating and regular exercise, is the best way to keep you and your breasts healthy. The standards of care are self breast exams, clinical exams by a physician or nurse, and mammography.

As a Myofascial Release Therapist (and a woman!), I speak from experience. Just before I turned thirty, I took notice of some "changes" thickening in certain areas of my breasts. I was not alarmed, but began self treating the areas with Myofascial Release and Self Breast Massage. Within a very short period of time I took notice of the changes, for the better, but still had my physician "have a feel" at my yearly physical. It was suggested to go for my first mammography as a baseline. I agreed, if anything just to make sure.

By the time I had my mammography, my breasts had changed more, again for the better, with daily self care at home. The mammography and ultrasound all were fine and the doctor, highly skilled in her work, gave me the "all clear - see you in 5 years". Now I knew what I had been doing at home to treat my breasts, but I wanted to see what the doctor would suggest in terms of maintaining my breast health. The answer I got was expected...self exams, clinical exams, and mammography. I mentioned what I was doing above that and I got a smile and that was that.

I am not in any way trying to dismiss traditional medical standards for breast care. Thank goodness those methods are there and saving many, many lives...but what about prevention before the prevention? The time in between mammograms or leading up to first mammograms. I am sure self breast exams are performed by woman at home just as often as a trip to the dentist. Even with the handy reminder cards for the shower!

Here are many of the benefits of Myofascial Release and Self Breast Massage:

Relieve congestion and edema (swelling) in the upper chest and breast tissue
Ease tightness due to scar tissue formation from surgery
Increase range of motion in upper body, shoulders, and neck
Reduce and/or eliminate breast pain - BREAST PAIN IS NOT NORMAL!
Honor and reconnect a woman's body
Enhance milk flow and production for breastfeeding
Release restrictions and tension in the diaphragm thus improving respiration
Increase the flow of blood and lymph fluid to prevent stagnation
Increase the elimination of toxins

I continue my daily self breast care - even if it is for a few minutes in the shower. It is my hope that woman (and men) take even greater care of their breasts and bodies as I do. A few steps above and beyond prevention is the key. We are our best health advocate. We deserve it!

Breathe With Ease

2010-04-01T23:15:00.008-04:00

With every breath, our respiratory muscles work together to make the act of inhalation and exhalation physically possible. The diaphragm, which rests below the heart and connects by fascia, creates the space in the chest so that the air we breathe can flow into the lungs. Our lungs take in the air and send the oxygen to our blood. Our heart circulates our blood, delivering oxygen through our tissues (fascia) to every one of the trillions of cells in our body.

Ideally, the fascia that surrounds our heart, lungs, diaphragm, and muscles of respiration are loose and unrestricted in their movements. Proper ability to function would provide for maximum oxygen intake with each breath; thus optimal circulation and cellular energy. However, many of us are tight in these areas (from poor posture, injury, etc) and may be inhibited in our body’s ability to breathe and circulate to our fullest potential.

Take a moment to feel your breath. Slowly inhale and concentrate on how your abdomen,
diaphragm, and ribs expand. Ask yourself... Do my ribs expand freely without pain or discomfort?
Am I breathing deeply from my belly or does it remain shallow in my chest? Is my body comfortable when I
breathe? Exhale slowly through your nose or mouth. Breathing should be effortless.

Here is a simple Myofascial Stretching technique you can do anywhere do help release tension in the upper back and to help expand the chest for better breathing:

Lay on the floor on your back and place the a 4"inch vinyl ball under the middle of your back, in between your shoulder blades (The area is marked with a red circle in the image to the right). Place a pillow under your neck if you need extra support. Keep your knees bent with a bolster or pillow or just leave your legs straight out - whichever is more comfortable for you.

Keep the pressure of the ball in the same spot for AT LEAST 90-120 seconds at a time. Take notice of any sensations you may feel in the area where the ball is or beyond. Vibration, heat, therapeutic pain, etc are all okay. Always stop the technique if the pain is not good and something just does not feel right. The key is to have the sustained pressure of the ball to actively engage the fascial barriers.

Once you have softened and settled onto the ball, slowly open your arms out to both sides and feel a stretch across the entire front chest while the ball is still releasing at your upper back. Take a few deep breaths and with each inhale feel your chest expanding more and more. Take notice of other areas of your body that may be "calling" to you. This is the Fascial Voice letting you know where else to treat with the ball during your next session.

Improve Posture While Sitting

2010-03-01T09:56:00.005-05:00

Most people spend more than their fair share of time sitting. As much as we try to keep good posture, our daily routines just involve too much sitting. Even worse, poor posture while sitting causes back, neck, and shoulder pain. Here is a simple technique that you can do ANYWHERE (as long as you remember to do it!) to help improve your posture thus reducing upper body tension.

Place a 4"inch vinyl ball in the middle of your back while sitting - at the office, at home on the computer, in the car when commuting, on a plane, etc. If your chair does not have a high enough back support, try propping a few pillows. Placement of the ball at the mid-back supports you into an ergonomically correct 90 degree posture when seated. If you start to slouch, well, the ball is going to fall giving you a friendly reminder to not slouch or you will just have to keep picking the ball off the floor!

Keep the pressure of the ball in the same spot for AT LEAST 90-120 seconds at a time. If you tend to get up and down a lot from your chair, that's okay. As long as you get into a routine of having the ball behind your back whenever you are seated, you are much better than not. The ball is also putting sustained pressure into fascial barriers in the mid-back helping to minimize repetitive strain on the back muscles.

The Secret to Good Nutrition

2010-02-01T14:02:00.001-05:00

Atkins...Zone...South Beach...Slim Fast...Nutrisystem...Jenny Craig...And the list goes on...

All of these diets have 3 things in common: They are popular, they will be temporarily effective for only some of us, and they are all labeled as 'Diets'. So what's the problem? None of these diets actually explain in detail why they are effective. And if we don't know why they are effective then it becomes extremely difficult to sustain the improvements we make when we cease to follow their strict guidelines. Now I’m going to share 2 things with you. First, the way you should eat if you desire physical, mental, and emotional health. Secondly, the reasons why it will be effective and much easier then you may think. It comes down to one word…MACRONUTRIENTS.

Macronutrients? Years ago when I first heard this word I thought “What in the world are Macronutrients?” As I came to learn, this was not only a good question, but its answer allowed me to understand how simple good nutrition can be and how important it is for achieving and maintaining good health. The Macronutrients are Protein, Carbohydrates, and Fat. And much like the parts of a well oiled machine, each one of these macronutrients plays a pivotal role in getting and keeping you healthy. But lets’ explore what each of them does for us.

When we push the limits of our physical abilities through exercise we damage skeletal muscle. Proteins role is the repairing and strengthening of the damaged muscle tissue in much the same way as cement goes to rebuild and strengthen a damaged building or structure. Carbohydrates carry the protein molecules through the bloodstream to the damaged muscle fibers. They are essentially a taxi service that takes the protein where it needs to go. And last but not least comes fat.

Fat provides both insulation and lubrication for our vital organs, bones, muscles, basically everything inside our bodies. Without fat the friction our bodies create in daily life would invariably and very quickly lead to inflammation and breakdown of every single joint in much the same way as an engine without oil will overheat and seize up. These are the reasons why we need all three of these macronutrients in our daily nutrition. And every meal you eat should contain a balance of these three macronutrients. The specific amounts of these nutrients needed in each meal will be different for different people but all three must be present to ensure what we refer to as a “balanced meal”.

Now if you ask my wife, my parents, my brother and even my students they will tell you that I am NOT a numbers guy. But one number I know for sure is 70%. Good nutrition is responsible for 70% of the progress you will make with your training/nutrition program which is why following the information in this article is key to your progress. So my friends, remember that your body is an engine, give it the fuel it needs!

Breathing Your Best

2010-01-01T14:14:00.001-05:00

**Originally published as a news article in the July 2009 issue of the Jewish Voice page 33**

"The average human being takes roughly 23-24,000 breaths a day."

I recently read this "Snapple Fact" on the cap of a Snapple Iced Tea bottle and thought, "Hmm...that's interesting." I then proceeded with my day, not giving this fact a second thought until my last client of the day. He was feeling quite winded and breathing heavily and quickly. At that moment the Snapple fact popped into my head and I thought, "He probably just broke that 24,000 mark and it's only 5:00 PM." I also thought, "How is that fact ever going to be useful to me and the general public?” I then realized that there is a huge disconnect between the information given to us and how it is presented. More often than not information is presented to us as a statement of fact in a highly compartmentalized fashion and therefore extremely difficult for individuals to interpret and even more difficult to for them to communicate to their clients. With this article, I hope to begin a shift in focus and begin providing you with information interpreted in such a way that not only makes sense, but that you can actually use in your daily lives.

Whenever we start to discuss exercise and physical fitness we invariably bring up a number of issues; nutrition, hydration, duration, intensity… These are all important to discuss because they all make a difference in how effective our workout will be. With that in mind I would like to bring up an area of exercise that tends to be overlooked by fitness enthusiasts and fitness professionals alike: Breathing. You may be thinking, “Breathing?” Yes, breathing. “But I breathe all day long every day, what could I possibly have to learn about breathing?” My response to that question is PLENTY! But let us start with the basics.

In nature, oxygen is the most essential of the gasses for all creatures. Without it life, especially human life as we know it wouldn’t exist. To ensure proper cellular function our lungs must absorb as much oxygen as possible. The alveoli in your lungs absorb that oxygen. It is then transferred in to your bloodstream and pumped by your heart (via the arteries) throughout your body. None of this happens optimally if you do not breathe deeply and often. Your skeletal muscles cannot perform at their peak without this oxygen and your workouts will be severely limited in their effectiveness.

A tree only grows its best when its leaves absorb as much sunlight as possible. An internal combustion engine only functions at its peak when it has the proper air/fuel ratio. And a computer only works when it has the proper amount of electricity. Sunlight for the tree, air/fuel ratio for the engine, and electricity for the computer: In each of these examples the power source might be different, but none of these items would function optimally without it. For us, that power source is oxygen. So with this in mind, during your next workout, whether you lift weights, jog, ride a bike, etc… remember, BE GREEDY WITH YOUR OXYGEN!! Your body will thank you.