90/90 Hip Stretch
This is one of my favorite hip stretches. Strong mobile hips are key for moving well and preventing injury. Position your front and back leg into a 90 degree angel. Sit tall and bend forward at your hip toward your front leg or just to the outside of it. Isometrically, press your knee and ankle into the floor. Hold for 15-30 seconds Now…
Tags: Fitness
Three Bean Salad
Memorial Day is coming up and this is a perfect salad to bring to a picnic or barbecue. Legumes are a real power food, lots of fiber and protein, and high in vitamin Cand vitamin A. This salad travels well for a lunch on the go. The dressing is wonderful, lots of fresh parsley and a little rosemary along with the nice tang of apple cider vinegar and…
Tags: Recipes, Salads
Dead Bug Variation with Swiss Ball
Good core exercises put you in a position where you have to work to maintain your neutral spine, this exercise does just that. Neutral spine is the natural position of the spine when all 3 curves of the spine-cervical (neck), thoracic (middle) and lumbar (lower) are present and in good alignment. This is the strongest position for the spine when we…
Tags: Fitness
Pan Fried White Beans with Lemony Kale
Sometimes I think you all must think I am the laziest cook on the planet because every recipe I post contains the words easy, and fast. I will be staying with the easy and fast theme with this recipe as well. : ) This is the perfect thing to make if you want a fast nutritious lunch at home or just want to throw something nourishing together after work.…
Tags: Main Course, Recipes
Easy Southwestern Salad
Healthy, easy to put together, and delicious. This salad is a great take to work lunch and will also pack well on a hike. High in complex carbohydrates, protein, and antioxidants, this salad will provide you the right fuel to get you through your day. Ingredients 3 cups frozen corn, thawed 1 15 ounce can low sodium pinto beans drained and…
Tags: Recipes, Salads
The Vibe Roller
Using a roller, or a ball, before a workout to “roll out your muscles,” is a technique called “self myofascial release,” or SMR. I am a big fan of this technique for the following reasons; * Reorganizes connective tissue* Increases blood flow* Increases lymphatic activity* Soft tissue elongation* Breaking adhesions* Decreases muscular tension* Diminish…
Tags: Fitness
Tahini Oatmeal Cookies
These cookies are delicious and nutrient dense. Tahini is made from sesame seeds and is quite nutrient dense. Just one tablespoon of tahini has 89 calories, 3 grams of protein and 1.4 grams of dietary fiber. In one small serving, men get 4 percent of their recommended daily intake of fiber and 5 percent of daily protein, while women gain 6 percent of…
Tags: Dessert, Recipes
Nearly 50% of Americans Have Heart Disease
February is heart health awareness month. Heart disease is still the number one killer of Americans. According to a recent study from the American Heart Association published in the journal Circulation, nearly 50% of adult Americans have heart disease. Part of this is because of more stringent guidelines for high blood pressure. Hypertension is…
Tags: Fitness
Island Back Bean Bowl
Ok, I am really into "bowls" lately. I love them because you can get really creative and they come together quickly. I think about building them like this..... Start with a grain, such as rice, farro, quinoa, millet, barley or a non grain but something starchy like a potato. Add a vegetable protein like beans, tofu, seitan, or tempeh. Add at least…
Tags: Main Course, Recipes
Getting Back to Meditation
I have been an on and off meditator for the past five years. I can be consistent for up to a year and then I can get derailed. When this happens, and I want to get consistent again, I consult my meditation teacher Candice Oksenhorn. I spent this past Saturday afternoon with her in her dining room reviewing various essential oils that could help support…
Tags: Inspiration