There are moments when sitting isn’t optional, like on a plane. There are few simple moves with a multitude of benefits that you can do on a plane. These moves will stretch you out, massage your internal organs, improve circulation and allow you to chill-out up in the air.
Ujjayi Breathing Begin with your breath by breathing in and out of our nostrils. Your spine in an upright position, and your belly is active with your chin slightly tucked into your throat. Take a few slow, mindful breaths with your hands gently relaxed on your thighs in no particular way.
Neck Rolls Release the neck with a few neck rolls with your hands rested on your thighs. Inhale as you gently drop your neck back and then roll your neck in one direction as if you’re tracing a halo above your head. Make sure you go the other direction, the same amount of times.
Cat/Cow On the edge of your seat, align your feet aligned with your hips. With your hands lightly on top of your thighs, inhale, and roll your shoulders to arch your chest upwards and outwards. Look to the tip of your nose, and on your exhale, roll your spine forward. Allow your body to follow the flow and length of every breath. Continue for 10-20 breaths.
Seated Twists On the edge of your seat, gently draw your right knee over your left knee. Bring your left hand onto your right knee, the other on the armrest. As you inhale, keep your spine long, and turn towards your right side on your exhale. Breathe deeply for five breaths before repeating to the other side. Hip Openers With your legs together in front of you, while you press your left foot firmly onto the floor, bend your right knee and bring your ankle on top of your left knee, thighs close towards your chest, keeping a straight back. Hold for five-10 breaths, before tilting your knee out to the side, opening your hips and lightly placing the opposite palm onto the sole of your foot. Inhale deeply, pressing the knee towards the floor. Now exhale deeply but slowly, while raising your knee to your chest. Avoid forward bending. Repeat 20 times on each leg and shake your legs to release.
NUTRITION CORNER
Corie, one of our fabulous personal trainers, would like to share a recipe with you.
Quinoa and Veggie Salad Recipe
This recipe is great for preparing the day before for an on-the-go healthy meal.
(Makes 2 servings)
1 cup quinoa
1/4 cup cherry tomato halved
1/2 english cucumber, diced
1/4 red onion diced
1 carrot peel, and dice
1/2 head broccoli, cut in bite size pieces **If you’re not a fan of
the taste of raw broccoli try blanching it first (drop quickly, for 10 seconds, in boiling water then immediately drain and cool)
1/2 can black beans, rinsed
1 small bunch cilantro, picked off stems, rough chop
Salt and pepper
2-4 TBl Olive oil
2-4 TBL Bragg’s Apple Cider Vinegar
Cook quinoa with 2 cups water, cool. Prepare all veggies. Mix quinoa, veggies, beans and cilantro together. Season with salt andpepper. If you are watching your salt intake cut the salt out and instead add seasonings like paprika, cayenne, cumin or whatever yourfavorite is. Don’t dress the salad until you are going to eat it–thishelps keep the veggies fresh. Mix in a small Tupperware with oil andvinegar to your personal liking. (Note* your standard vinaigrette dressing is a 2 oil to1 vinegar ratio. With this dressing you will need much less but getmore flavor.) Enjoy!
Corie’s philosophy: you can have healthy and flavorful at the same time. She believes that one does not have to be a master chef or spend hours in the kitchen to prepare a delicious meal.
Here’s some thoughts about gluten:
It seems no matter which grocery store we waltz into gluten free items appear to be the new craze. They have gluten free cereal, pastries, snack packs and other convenience items. Restaurants carry gluten free (GF) options and sometimes even entire gluten free menus. With billions of dollar spent on GF advertising it is hard to ignore the fad. However, for those of us who do not have celiac disease or gluten intolerance, is a gluten free diet really necessary? Let’s take a closer look.
Gluten is a protein found in wheat, barley, spelt and rye. In baking, it plays a vital role in the texture, consistency and elasticity of the product. It is the gluten in our muffins, cereal, granola bars, pasta and bread that provides the texture and allows these foods to hold their shape, stay moist, and prevent extreme crumbling.
So, for those with celiac disease (a disease where gluten causes an autoimmune response and destroys the intestine) these GF food options are essential. But what does that mean for the rest of us? Using gluten free flours like rice and almond often means replacing it with other binding agents like molasses, corn syrup and xanthan gum. Also, eliminating these whole grains from our diet often results in a decrease of fiber, protein and mineral content. While GF individuals are surely briefed by their physicians of this obstacle, the rest of us are just left thinking that it is a healthier alternative to wheat products. The reality is that eliminating so many grains from one’s diet can lead to a nutrient deficiency when not properly supplemented.The question we should be asking ourselves is what type of these gluten laden, or not gluten laden items are we eating? Most gluten free advertising is for processed treats and they are actually equal to their processed gluten counterparts. This is where the true issue lies. The “unhealthy” elements are the fats, sugars, salts and additives in these processed food items. Try focusing on adding variety to the diet by broadening the whole grains that are eaten and decreasing the intake of packaged goods. For example, try buckwheat pasta, quinoa, spelt bread, and brown rice. Better yet, seek out a quick, delicious and nutritious recipe for making your own oat bars and whole grain goodies. In the end, gluten is not a concern for most individuals. But adding a variety of grains to the diet, gluten free or not, will help make you stronger, healthier and happier.