Happy and Healthy Halloween!

The fall is one of my favorite seasons, and Halloween is always a wonderful opportunity to be silly and have fun!  Of course, Halloween and candy are almost synonymous, but since I believe in creating balance with everything, there is a way to make Halloween healthy, too!  Below are some yoga and Pilates-inspired moves to practice – by incorporating mindful movement into the holiday, our bodies will feel better we will also be less likely to over-indulge when it comes to the treats!

Halloween Cat

From all “all-fours” position (hands lined up under the shoulders and
knees under the hips), scoop your belly and use your abdominals to
draw your naval towards your spine as flex your spine, like a
Halloween cat.  As you release the cat stretch, let your spine move
in the opposite direction, looking up slightly and reaching your
tailbone towards the ceiling, extending your spine in the opposite
direction (be sure to use a range of motion that feels good for your spine and not to force the movement).

Dead Bug

Lying on your back with legs in a “table-top” position, reach both arms towards the ceiling, keeping your head on the mat.  Maintain an imprinted spine position (keeping your lower back supported and tension-free) and engage your abdominals as you reach your right arm and left foot towards the mat (only make the movement as big as you can while maintaining your imprinted spine position).  Return to the starting position and repeat the exercise using your left arm and right leg, exhaling as you reach towards the mat to help engage the abdominals and inhaling as you return to the starting position.

Have a Happy and Healthy Halloween!

Be well,
Jennifer

Toast to our Health!

For thousands of years, the healthiest cultures in the world have been eating the seasonal, unprocessed food that nature provides to nurture our bodies and minds – in some ways, the convenience of processed foods has made staying healthy and in tune with our bodies and nature more challenging.  Of course, we are busy multi-tasking and juggling our responsibilities, but our health does not need to suffer – healthy, seasonal food can be practical, too!  One of my favorites for this time of year, when the weather fluctuates between summer and fall weather (for example, it was beach weather here in New England yesterday and today we are wearing sweaters!), is a green drink.  My green drink combines warming elements for fall (and hydrating water for those warmer days!) with seasonal fall produce and the result is a delicious, balancing drink – even my one-year old daughter loves it!

To make the smoothie, simply combine 1 cup of organic baby spinach with 1/2 cup water and 1/2 cup of organic homemade or store-bought unsweetened applesauce (we love to go apple picking in the fall and it is a great way to enjoy our bounty!) with a dash of cinnamon.  Combine the ingredients in a blender until it forms a thick liquid and you can enjoy your drink after only a minute of preparation time.  The fiber from the fruits and veggies, in addition to the cinnamon, helps to regulate blood sugar and keeps you feeling full, and the natural sweetness from the applesauce and warmth from the cinnamon is yummy!

Let’s raise a glass full of our green drink and toast to our healthy minds and bodies!

Be well,
Jennifer

Turn Things Upside Down!

Sometimes, one of the best things we can do to shake things up and change our perspective is to turn things upside down - literally.  Though yoga poses such as headstand and handstand may seem challenging, they are beneficial to both the mind and body – inversions give our body a break from gravity, improving circulation, strengthening the muscles of our core center and clearing the mind.  According to yoga theory, inversions will help us age gracefully, too!

While headstand and handstand are wonderful poses to practice (please note that these poses are contraindicated for people with high blood pressure, glaucoma or neck issues), there are also many inversions that do not require as much of a balancing act.  For example, try a restorative inversion with simple legs-up-the-wall pose by simply lying on your back with your legs resting up against a wall.

Another option (one of my favorites!) is Ananda Balasana, also known as Happy Baby.  For this pose, lie on your back and hold on to your feet, bending your knees outside your arms and weighting your tailbone towards the floor.  You can either hold the pose here, or gently rock side to side as you release your back and hips.  After an inversion, try resting in child’s pose for a few breaths and feel the benefits of turning things upside down for a while!

Be well,
Jennifer

The Calm After the Storm

For those of us on the East Coast, it is almost impossible to ignore the impact of hurricane Irene.  Even though the hurricane was downgraded to a tropical storm by the time it hit my area, there are still many homes that remain without power several days later.  I was extremely lucky that my home only lost power for a few hours, but it was long enough to remind me to slow down, be present and take a moment to be thankful for all of the modern conveniences that I often take for granted.

Through meditation, we aim to be fully present and grateful in each moment.  Of course, there are many ways to meditate, but I have included one below that is especially appropriate for our post-storm practice since all we need is a candle!

In a relatively dark or dimly lit space, light a candle in front of you (or any object that you would like to focus on) and find a comfortable seated position.  Next, bring your attention to the flickering flame of the candle.  As you focus on the flame, try to let go of any other thoughts or distractions – try to let go of your “to-do” list and any other issues that may be occupying your thoughts.  For at least a few moments, try to keep your focus on the candle (when your mind starts to wander, just bring your focus back to the flame).  This is a wonderful meditation to develop focus and mental clarity so you can be more fully present in each moment.

Be well,
Jennifer

Locavore Living

We all know that summer is a wonderful time of year to enjoy the outdoors, with warmer days and more hours of sunlight, but it is also a fantastic time of year to enjoy fresh, local food!  From spring through autumn, farmer’s markets and farm stands are a staple in many communities, and by supporting them it can also help you support your health and the environment.  Since locally grown food is seasonal and picked fresh, it is full of nutrients (and flavor!).  Regarding the environment, locally grown food has less of a carbon footprint since it does not need to be shipped thousands of miles to reach your plate; in addition, many small farms also use organic farming methods.  Some also argue that the best benefit of eating locally grown food is that it tastes better since it is picked fresh at the peak of flavor - below are some seasonal ideas and recipes so we can taste the difference for ourselves!

There are many simple, yet delicious, ways to prepare and serve our farmer’s market bounty – try a simple fruit salad by cutting your favorite fruits into equal-sized cubes and drizzling with fresh lemon juice, or blend your fruit with plain organic yogurt to make a healthy smoothie (a great summertime breakfast or lunch!)  For veggies, try blending basil with olive oil and pine nuts for a fresh, simple pesto, or try one of my favorite recipes for a “Roasted Ratatouille” below:

Cut one eggplant, zucchini, summer squash, and a red bell peppper into one-inch cubes or pieces, sprinkle with salt and pepper, and roast on a foil-lined pan in the oven at 425 degrees for approximately 15 minutes.  Meanwhile, cook 1 1/2 cups of peeled diced tomatoes (fresh or canned) over medium heat on the stovetop with chopped basil and black pepper for approximately 10 minutes.  Combine the vegetables and sauce, sprinkle with cheese, and serve with fresh bread, over whole grain rice, or toss with pasta for a delicious locavore meal!  Bon appetit!

Solar Energy!

Now that summer is officially here, it is time to take advantage of the energy boost we can get from the extra daylight and warmer weather!  Unlike winter, when there is a natural tendency to be more sedentary, summer is naturally a season for more movement.  For example, try taking a walk outside (maybe practicing a moving meditation at the same time!) or unroll your yoga mat outside to stretch and strengthen - notice how the shining sun and fresh air can energize our bodies and make us crave movement!

To celebrate summertime and connect with nature, try the following sun flow (outdoors if possible!) to lengthen, strengthen and energize!   From standing, set your feet in a wide stance with an easy turnout from your hips (watch that your hips, knees and ankles stay aligned).  Stretch your arms out in opposite directions just below shoulder height and turn your palms to face the sky as you bend your knees (make sure your knees are aligned behind your toes).  From this position, straighten your legs as you reach your arms overhead as you inhale, and then bend your knees and lower your arms as you exhale, as if you are tracing the shape of the sun with your arms as you continue to move with your breath.

Happy Summer!

Be well,

Jennifer

Meditate while Moving

While movement and meditation are often considered to be entirely separate (or even opposite) activities, the combination of the two can be incredibly beneficial for both the mind and body.  In fact, for many people who claim that they could never meditate because they cannot sit still and relax, the combination of movement and meditation (such as in a walking meditation) may seem much less intimidating than sitting on a zafu in lotus position for an hour. 

For a simple version of a walking meditation, begin by standing still (this can be done indoors or outdoors).  Scan your body for any parts that may feel tense or tight, and try to relax your entire body.  Notice your breathing, and try to take full, healthy breaths, down to the deepest lobes of your lungs.  The next time you inhale, step one foot forward and then step the other foot forward as you exhale.  Continue walking, matching each step with your breath.  As you shift your focus to matching your breath and movement, notice how you can start to clear your mind of any other distractions.  If your mind starts to wander, just try to bring your attention back to your breathing and walking.  You can adjust the breathing pattern to match your pace – for example, you could take two steps as you inhale and two as you exhale – but make sure each breath is even and full. 

Of course, remain aware of your surroundings for safety purposes (especially if you are outside) but also be aware of your body - notice the sensation of your foot as it touches the floor or ground, and how that sensation translates from your foot all the way up to the core of your body.  You can continue this practice for as long as you would like – even a few minutes is very beneficial.  Though this practice can certainly be done indoors, we can also take advantage of the warmer weather and practice our walking meditation outside so we can kick off the summer with a calm, clear mind and a healthy body!

Be well,
Jennifer

Rainy Day Relief

The weather may seem like a superficial conversation topic, but it truly is the backdrop for our lives and therefore does deserve some recognition for its effect on us. For example, the current forecast of seven days straight of dark skies and rain here in New England is enough to make us want to crawl into our beds until the sun reveals itself again, or, at the very least, it doesn’t necessarily make us feel full of energy.

Fortunately, there are some mindful movement tricks that we can use to keep ourselves energized even when the weather does not. For those of you who practice yoga, you may already be aware of the energizing effect that backbending has on our body – in fact, backbends are a wonderful way to energize the nervous system and also to lift our moods. If a full backbend sounds a little extreme to you (always make sure your muscles are warmed up first), here is an alternative that is much gentler, yet just as effective.

Seated cow is a yoga-inspired pose that lifts your spirits – I practice this frequently and often incorporate it into my classes. From a seated cross-legged position (if your hips are tight, you can sit on top of a folded blanket), bring your hands out to the side on the floor. As you inhale, bring your hands behind you, tracing the floor and opening your chest. To keep your neck aligned with your spine, look up slightly, but avoid lifting your chin so much that you create wrinkles in the back of your neck.

As a counter-pose, trace the shape of a circle around you to bring your hands to the front as you scoop your belly in to stretch your back in seated cat pose as you exhale. To create a little more energy, try flowing back and forth between seated cow and seated cat pose – each inhalation will help you to extend your spine and open your heart in seated cow pose, and the exhalation will help you scoop the belly and stretch your back in seated cat pose. In addition to being a mood lifting pose, this cat/cow sequence will also help to stretch the back and strengthen your core muscles.

Now let’s give ourselves some rainy-day relief and have a great day!
Be well,

Jennifer

　

Plank Power!

With hectic schedules and long “to-do” lists, it can be tempting to skip a day or two (hopefully not more!) of exercise; however, we need that mind-body movement to power us through the rest of our busy day!  On days when a full workout may seem impossible, we can still get a benefit from doing a few minutes of movement to help maintain proper alignment and breathing and also to clear the mind. 

For days like these, one of my favorite movements is the plank – it is a simple move that can be done without any props or apparatus, yet it is very effective.  Plank pose works all of the muscles that stabilize our joints for proper posture, alignment and breathing, and it also works the deepest core muscles to flatten the lower belly and support the back.  There are many versions of plank pose (and I love all of them!), but here is a basic version – give it a try the next time you have a moment to spare! 

For plank pose, begin on your knees and place your hands down on the floor under your shoulders.  For the upper body, your neck should be in line with your spine (try not to let your head hang down) and the spine should be in a neutral alignment (try not to round the upper back or sway the lower back).  As you hold the pose, feel your abdominals pull in towards your spine to fight gravity and maintain alignment and keep taking full, healthy breaths.  For more challenge, try lifting your knees off the floor for a full plank, keeping your body in that same neutral line.  After just a few breaths, you will be stronger and more energized!

Be well!

Jennifer

Mind-Body Mealtime!

During the springtime in many parts of the world, the weather is constantly changing, giving us warm, sunny days interspersed with cold, cloudy days (we are currently experiencing the latter here in New England).  Overall, our springtime meals should be focused on lighter, unprocessed foods to cleanse our body and prepare it for the warm summer weather that is to come (hopefully soon!), but that can be challenging when colder days leave us craving a warm, comforting meal.

Fortunately, Ayurveda (the sister science to yoga), has the perfect solution for times when we are craving comfort food that will not weigh us down - kitchari.  According to Ayurvedic philosophy, kitchari is one of the best foods to cleanse the body and eliminate toxins.  It is also a simple one-pot meal, so you can spend less time in the kitchen and more time outside, especially on those sunny days!

There are many variations of the kitchari recipe – below is my favorite way to prepare it:

Combine 2 tbsp ghee (clarified butter), 1/4 tsp cumin seeds and 1/4
tsp mustard seeds in a pot.  Once the ghee has melted, add 1/4 tsp
tumeric, 1 cup split mung beans (moong dal), 1 cup basmati rice and 5 cups water.
Bring to a boil, and then simmer until the water is absorbed (about 20
minutes).  Enjoy!

Be well,

Jennifer