I thought I would share a delicious recipe I came across on Cooking Light under Gluten free recipes, ( gluten free is a diet that is free of the following: wheat, rye, barley, oats, millet, and any derivative of these grains.)
This lotion smells so good I got both, I had a coupon though so I got one free. If you have not been to Bath and Body Works lately they have a lot of new scents.
Rest your head on your arms, lift your leg, foot flexed, and bring your heel toward your butt. Press your heel up and down by an inch for 30 seconds. Continue, only smaller and faster, for 30 seconds. Extend your leg and slowly lift up and down by an inch for 30 seconds. Continue, smaller and faster, for 30 seconds. Switch legs and repeat the entire sequence.
This is a classic Pure Barre move I do 3-4 times a week and it works. You can go here for the entire routine.
Here are 2 healing and nourishing foods to add to your shopping cart this week.
Watercress
This vegetable is touted as a cancer fighter. According to researchers the members of the population that consume more cruciferous vegetables have lower cancer rates.
Watercress is also effective against respiratory and urinary tract infections.
Ok we have all heard how bad stress is for you so when I came across an article from Women’s Health that stated stress in small doses can improve your health, slow down signs of aging and prolong your life I had to read some more because that was news to me.
The type of stress they referred to in the article was short bursts of stress that ends quickly, not chronic stress. A study was performed on mice they found that when they experienced short bursts of stress they were better able to fight the flu. Why? According to the article, stress sends your system into repair mode. They compared it to when you are injured, your body hones in on the injured area to repair it, thus building your immune system to protect you from infection. If the stress is minor you are able to deal with it quickly and still have energy left to continue. Who knew?
Being able to relax after a stressful situation is key as this will help your body to heal.
I deal with stress by doing a few things:
1. I exercise daily, which includes running, zumba, pilates, strength training, etc
2. I play card games, for example solitaire
3. Cross word puzzles are a great stress reliever as well
4. An occasional massage
5. Acupuncture
6. Tetris is great as well, infact the same article mentioned that researchers found that people who experienced traumatic event and then played Tetris were less likely to experience flashbacks.
The foam roller is often used for self massage, but this versatile gem can also be used to improve our balance, flexibility and stability. I incorporate the foam roller in my Pilates mat sessions for variety and it helps to keep the sessions fun and fresh.
Here are a few exercises:
The Swan
Lie prone with roller on the floor above your head. Place your hands on the outer edge of the roller, thumbs pointing up.
Engage the abdominals and slide your blades towards your hips and lift your upper body into extension rolling the foam roller towards you.
Exhale and slowly lower your torso to the mat while rolling the roller away.
Perform 6 times.
A variation to the above exercise is to perform the Scissors:
With your upper body lifted or extended position, lift your legs off the mat a few inches and open and close your legs 6-8 times, maintaining a stable pelvis.
Roller Pike
From the plank position, engage your abdominals and pull your hips up to the ceiling in a pike position, bring the roller towards your pelvis.
Inhale and lower to the starting position.
Perform 5 times
Tendon Stretch (this exercise is typically performed on the Reformer.)
Sit with the roller under your calf and your arms by your side with your hands in a fist and placed on the mat.
Inhale and press your hands into the mat and lift your hips off the floor.
Exhale and pull your hips back through your hands, lowering your head to your knees.
Inhale and return to the start.
Perform 10 times.
Leg Pull Down
Place your hands on the mat with your shoulders above your wrists. Place the roller under your ankles.
Inhale and lift one foot off the roller and pulse twice towards the ceiling.
As active people we sometimes have difficulty finding the “perfect” workout apparel. Over the next few weeks I will be featuring athletic wear from various companies.
These items can be worn by runners, cyclists, Pilates enthusiasts, walkers etc.
First up is ellasport according to their website “At ellasport, we make technical athletic apparel that makes you look and feel amazing”. Who doesn’t want to look amazing when working out. Oh and cute.:)
Here are a few pieces I like:
Chloe Long -Sleeve Tee
The back of the Chloe Long -Sleeve Tee
Stanton Sport Tank
Stanton Sport Tank back view which I love.
We all need a Workout Skirt
Power Capris
Don’t you just love the design on the leg?
Notice their logo? The four petals represent desire, power, strength, and femininity.
You should check out the website, while you are there watch the behind the scenes video of the photoshoot.
Weak back muscles will cause us to have rounded shoulders, leaving us with a rounded upper back and causing our chests to collapse inwards, not very attractive. Here are just a few exercises to strengthen the back.
Lat Pulldown
Sit and adjust the pad on the machine so that it rests on top of tour thigh. Grab the bar with an overhand grip with your hands slightly wider than shoulder width. Lean back slightly, inhale keeping your chest lifted and shoulder blades down and back, exhale contract your lats to pull the bar down, pause and slowly return to the start.
Lie on your back on a flat with your knees bent; hold a dumbbell over your chest, with your arms extended. Keep your elbows soft. Slowly lower the dumbbell in an arc behind your head. Contract your lats and bring the dumbbell back overhead to the starting position.
Place your right hand and knee on the bench, maintain a flat back and you head should be inline with spine. Holding the dumbbell in the free hand, keeping the elbow close to the body, pull your arm up and back. Pause at the top for a few seconds and slowly lower to the start.
Lie on the ball with your arms by your side hips resting the ball, feet about shoulder width apart. Lift the chest off the ball, keeping your lower body still. Pause briefly and slowly lower to start. (Options, you can place your hands behind your head, or fully extend in front.)
Don’t slouch.:)
Did you know………
Honey contains an enzyme that produces hydrogen peroxide which kills germs and it may reduce inflammation as well.
