The Winter of My Discarbtent

by Maria Chassen

If you are anything like me and this winter's endless snowstorms and frigid temps sent you straight into hibernation mode-i.e. longing to get back under the covers and craving comfort food, you may have put on a couple of unwelcome pounds. I did, and for the first time in my life, I am embracing it fully...before I let it go. After all, spring is knocking, although gently, and soon we will enter the season of rebirth and renewal. Time to break out of our cocoons and spread our glorious wings. But I will savor those days in which I allowed myself to listen to my body and be kind to it.

From November through March, my body told me to slow down, tone down my workouts. I opted for a Vinyasa 2 class over an advanced hot power yoga class on most days. And instead of my usual reservoir run, I often took brisk walks through the park to get to my destination, a quaint little cafe where a steaming hemp macchiato waited for me. I listened to my body and I was rewarded with a pleasing feeling of well-being and serenity.  Then my belly spoke to me. It told me to feed it bananas cooked in a little ghee and sprinkled with cinnamon and cardamom - an ayurvedic recipe to warm the body and soul. I ate more sweet potatoes, and my favorite millet banana nut bread with mashed avocado spread all over it! I allowed myself to indulge in heavier, satisfying foods. And it was good. I felt happy. It lifted my spirits on dreary days when there was no reason to get outdoors.

I let go of that need to be so rigid and disciplined. It was a welcome change to just go with the flow. It felt natural and freeing to not try to control my diet and exercise routine so fiercely. There was no guilt, therefore it was all positive. And I am taking that positive attitude toward diet and exercise into the next phase.

The sun is out, the earth is warm and life around us is in full bloom. I'm listening to my body again and this time it's telling me to ramp up the activity, and chill out with the ghee. It's berries and yogurt, green juices and tea. 

Why I’m Not a Fan of Weight Machines

I often see people in the gym moving from one machine to the next to when they work out. Let's face it, if you're not sure how to put yourself through any other kind of resistance workout, the machines offer a fairly easy way of training each muscle group. But isolating one muscle group by basically "locking" yourself into one position on a machine is not the natural way we move our bodies. This is one of the major reasons I don’t like using this equipment. Weight machines are beneficial for some, but not all. Whether or not to use these machines depends on one's fitness level, past injuries, or when alignment or balance is an issue. If you're generally in good physical condition, free weights or body weight resistance movements are a better choice. Here's why: 

1. Time wasting:. If you only have 30 minutes to exercise, you will spend about 10-15 minutes on one machine, while only working one or two muscles. This is not an efficient workout. I like to incorporate as many muscles in one exercise as I can (aka "Multiple Muscle Movements") while simultaneously keeping the heart rate up.

2. One-size-fits-all. Handles can be too far apart, pads are in the most uncomfortable spots, and seats can be too deep or wide for proper alignment. When you're moving in an awkward or manner, you're increasing your risk of injury.

3. You're working very specific muscles. Did you ever notice those little diagrams highlighting the muscles that will be working? That’s pretty much all these machines do. While it's not a bad thing to focus only on, say, your biceps, you'll get a much greater benefit from doing a multiple-muscle exercise like push ups, which work your triceps, biceps, shoulders, and chest muscles all at once. 

4. You're sitting.  And how many times are you pushing, pulling or lifting when you are sitting down? With standing exercises, you’re engaging your core while making those larger muscles work. And let's face it; we all sit way too much already.

5. Not "functional." Functional movements prepare your body for how you move on a daily basis. Machines do pretty much the opposite. If you notice the diagrams highlighting the muscles that will be working, that’s pretty much all these machines do. While it's not a bad thing to focus only on, say, your triceps, you'll get a much greater benefit from doing a multiple-muscle exercise like push ups, which work your triceps, biceps, shoulders, and chest muscles all at once.  Or, if you do a standing overhead extension or shoulder press, you will prepare your body for lifting and placing something on a high shelf.

So it may be time to rethink your weight regimen if you're "stuck" on the machines.  Need help? Contact Map 2 Fitness to set up a consultation with one of our Fitness Trainers.  We will design an exercise program that is tailored to your needs!

Refreshing Spring Salads

                                                                                                      

Watercress, Strawberry and Almond Salad with Balsamic Honey Vinaigrette

Serves 4  

Ingredients:4 cups trimmed watercress
1 cup sliced strawberries
1/2 cup sliced almonds, roasted
4 shallots, sliced thinly, or 1 tablespoon plus 1 teaspoon balsamic vinegar
1 tablespoon honey
1/4 teaspoon salt
1/3 cup olive oil

Directions:Place watercress, strawberries, almonds and shallots in a large salad bowl. In a small bowl, whisk together vinegar, honey and salt; whisk in olive oil until smooth and uniform. Pour vinaigrette over salad and toss gently. Serve immediately.

Spring Salad with Almond Vinaigrette 

Serves 4  

 

Ingredients:
4 cups lightly packed spinach leaves, roughly chopped
1/2 cup water
2 tablespoons lemon juice
1/2 cup sliced almonds, toasted, divided*
1 teaspoon minced garlic
Salt
2 tablespoons olive oil
8 small (about 12 ounces) red potatoes, quartered and steamed or boiled
1 pound asparagus spears, trimmed and steamed or boiled
1 cup cherry tomatoes
2 cans (6 ounces each) solid white tuna in water, drained
8 red leaf lettuce leaves
Pepper

Directions:To make Spinaigrette: In blender, combine spinach, water and lemon juice. Use ladle to gently press down spinach while pureeing on low until almost smooth. Reserve 2 tablespoons almonds; blend remaining almonds, garlic and 1/2 teaspoon salt into spinach mixture. Gradually add oil, blending until mixture is smooth.

To make salad: Divide lettuce, potatoes, asparagus, tomatoes and tuna among four plates. Sprinkle reserved almonds over asparagus. Drizzle each serving with Spinaigrette.

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Merry and Bright                                                                         

This time of year tends to sneak up on us.  By the end of the summer, I think about starting my holiday shopping; but October always turns into December very quickly.  I often hear my friends complain how holiday cards, shopping, baking, wrapping, and holiday events add more piles of "to-dos" to their to-do lists, and all within a very short period of time.  It is no wonder why so many people feel stressed this time of year!  It seems unrealistic to take the time to relax with good friends and family when so much has to get done.  

In the spirit of maintaining good health, it is important to reassess our meaning of the holidays.  We can do this by prioritizing what's most important to our holiday traditions.  Make an effort to cut down (or even eliminate) tasks that are too time consuming or less important.  Make time to connect and catch up with good friends, and carve out time to exercise and relax in between the hustle and bustle.

As with so many things in life, we are so busy "doing" that we often lose sight of the moment and enjoying what surrounds us.  This holiday, take time to reflect on the year that has passed while anticipating  the new one...relax and enjoy.

Wishing you a happy, healthy holiday season.

  

Awakening the Doctor within You

Ayurveda may be the oldest healing system in the world. It is holistic in nature since it takes into account the toxins that reside and grow in the body and the mind. In ayurvedic medicine, toxins are referred to as ama.

Ama in the body usually starts with insufficient digestion. Overeating and constipation add to the problem by stressing the digestive system and causing ama to build up, respectively.

Ama in the mind may not be recognized as easily. It starts with the little irritations and anxieties that build up. Over time, these negative thoughts and feelings can manifest into bigger problems such as insomnia and depression.

While we all know that the world we live in would make it impossible to avoid toxins from entering our bodies and minds, there are certain choices we can make to help lessen the accumulation of ama.

*Choose fresh fruit instead of fat and sugar laden desserts

*Leave the office during your lunch break and take a stroll in the park

*Drink plenty of water

*Exercise for efficient elimination and circulation

Warm Bananas for Vata Imbalance

Cut a banana in half lengthwise then cut into 2 inch pieces.

Melt a pat of ghee (clarified butter) in a pan

Add bananas to the pan and coat with the ghee

As bananas are browning, sprinkle some cinnamon and cardamom on top.

Enjoy this delicious, warming treat during the winter months!

- Maria, M2F Certified Yoga Instructor