Two Fit Moms

Tag: quick

  • Yoga for Busy Moms

    Yoga for Busy Moms

    The daily demands of being a mom can make it challenging (if not overwhelming) to find an extended block of time to practice yoga on a daily basis.  The good news is that you can reap many of the benefits of a full practice in just a fraction of the time.  If you are having a particularly busy day, practice this sequence just once on each side of your body for a quick 10-minute flow that will leave you feeling refreshed and centered.
    YogaforBusyMoms

    We’ve selected a variety of fundamental poses that will stretch and strengthen the entire body in a short span of time.  If you can fit in a 20-minute routine, practice this sequence twice. Make the most of your abbreviated practice by being mindful and present as you hold each posture for 3-5 breaths.

    Cat/Cow
    Begin your practice in Tabletop position with your shoulders over your wrists and your hips over your knees.  Gently warm up your chest and back with 3 rounds of Cat/Cow.  Inhale, as you sink your chest toward the floor and gaze up.  Exhale, as you round your back like a cat.

    Slides 1-2

    Low Lunge Variations
    After warming up your spine with cat/cow, step your right foot forward between your hands for one of two Low Lunge variations.  Keep your hands on your front thigh for greater stability, or interlace all 10 fingers behind your back for a chest-opener. If you choose to take the backbend, remind yourself to breathe deeply through your nose.
    3

    Revolved High Lunge Variations
    From Low Lunge, align your right knee so that it stacks directly above the right ankle.  Bring your hands together in front of your heart, and twist to the right, hooking the left elbow onto the outside of the right thigh. If you are comfortable, challenge yourself by tucking your back toes, and lifting your back knee off of the floor.Slides 4- 5

    Side Chair
    From Revolved High Lunge, shift your weight into your right foot, and step your left foot forward for Side Chair.  Press into your hands to twist deeply to the right.  If your left knee protrudes forward more than your right knee, make an effort to pull the left hip back in space. Be sure to rock your weight back onto your heels to protect your knees.
    6

    Standing Forward Bend (Uttanasana)
    From Side Chair, untwist your upper body and straighten your legs for a deep forward bend.  Breathe deeply, relax the neck, and allow the weight of your upper body to stretch the hamstrings and release any tension in the lower back. Feel free to take a variation or grab opposite elbows and sway from side to side.
    7

    Chair
    Bend your knees, sweep your arms overhead, and rock your weight back into your heels for this strengthening pose that will energize your legs. Make sure that your weight is distributed properly by confirming that you can lift all ten toes from the mat. Keep your fingers active, shoulders rolled down and core engaged.
    8

    High Lunge
    From Chair pose, shift your weight into your right foot, and take a large step back onto the ball of your left foot for High Lunge.  Feel free to keep your torso perpendicular to the floor, or lift your chest toward the sky for a backbend.  If you choose to take a backbend, remember to keep your biceps along side your ears.
    9

    Warrior 2
    From High Lunge, spin your back heel down for Warrior 2.  Challenge yourself by maintaining a 90 degree angle in your front leg as you stand strong. Resist the urge to lean forward toward your bent knee. Keep your shoulders stacked right over your hips.
    10

    Plank
    From Warrior 2, windmill your hands to the ground and step back into plank pose.  Create a straight line from head to heel.  Engage your core to keep your hips from sagging. If your hips are sagging or lifted toward the sky, take a modification by lowering onto your knees. It’s definitely preferable to perform each pose with good form.
    11

    Downward Facing Dog
    From Plank pose, simply lift your hips up and back to create a shape that looks like the upside down letter V.  Remember to spread your fingers, grip the mat, engage the core and keep the leg muscles active in this pose.
    12

    Pyramid Pose
    From Downward Facing Dog, step your right foot about halfway up the mat, straighten the front leg, and breathe into this intense hamstring stretch.  For the most effective stretch, keep length in your spine as you fold. Whenever your legs are scissored in a yoga pose, be mindful to pull the front hip back, and push the back hip forward. The goal is to have the hips equidistant to the front of the room. 13

  • Healthy Quick Tip: Steaming Greens

    Healthy Quick Tip: Steaming Greens

    Creating a healthy lifestyle does not have to be an overwhelming experience.  I’m not sure when “all or nothing” became the mantra for healthy living, but it really does not have to be that way.  You can build a healthy life, step SteamGreensby step.  Simply start by incorporating one small, healthy change into your routine.  My favorite quick tip for better health is to steam leafy green vegetables on a daily basis.  This is such an easy way to kickstart your healthy eating plan.  In the time it takes to boil a few inches of water in a pot, your greens will be washed and ready to cook.

    I do this every single day.  Let me tell you why.

    Finding Inspiration
    When I was diagnosed with an autoimmune illness, I went to a natural healing facility to learn how to balance my body and health.  I was in tremendous pain, but I did not want to start taking the very harsh drugs that are the usual course of treatment for illnesses similar to mine.

    While I was at this healing center, I met a number of individuals with various types of catastrophic illnesses.  They turned to this healing facility as a last resort.  Many of them were given death dates and told that there was nothing else left to be done medically, and many were told to go see the world and say their last goodbyes.  It was only under these dire circumstances that these individuals turned to macrobiotics, a lifestyle and diet to balance the body and mind.

    As I spoke to some of these individuals with cancer and tumors all over their body, I learned that some of them were just beginning their macrobiotic journey, but many of them had been living macrobiotically for years and had long since surpassed their so-called death dates.  How were these people recovering and healing from illnesses that were deemed terminal?!!  It was amazing to witness, and I knew that if they could find healing with these horrific diseases, then I certainly could find healing, too.

    I will not go into macrobiotic theory in this article, but I WILL tell you one thing that EVERY one of these sick people did at EVERY meal.  They ate large quantities of cooked, leafy green vegetables—leafy green vegetables that are low in oxalic acid (not spinach or swiss chard).  Yes, they ate many other very important healing foods, but this is such an easy one for anyone to do!  Imagine the health benefits of eating greens three times a day! (Or even once or twice a day.)  Who knows what kind of weirdo illness you can help ward off with this very simple habit!

    The knowledge that I gained at this healing center was invaluable, and with this knowledge, I have been able to stay out of the hospital and manage my illness without drugs.  I have incorporated greens into my daily routine, and I’m here to tell you that it’s easy, and you can do it, too.

    Let me show you how.

    Step 1:
    Boil water in your steamer pot, or if you do not have a steamer, boil about 1-2 inches of water in the bottom of a pot.  While your water is boiling, wash your green leafy vegetables in cool water.  (Ideally, you will have access to organically grown produce.)  In the photo below, I’m working with collard greens.

    WashGreens

    Step 2:
    Slice the leaf along either side of the hard stem, but do not discard the stems! Organic vegetables are expensive, so you will want to use every part of the plant.  Dry the stems and save them in your refrigerator for another day.  I will post another article and tell you how I use up my collard stems.

    SliceGreens

    Step 3:   
    Make a pile of the leaf halves.

    StackGreens

    Step 4:
    Start at one end, and begin to roll your stack of greens into a tube.

    RollGreens

    Step 5: 
    Hold your tubes of collard greens on one end, and begin to slice your greens from the other end into thin shreds.  By slicing the collards into thin shreds, a typically very tough green can be steamed and softened quickly.

    FinalStep

    Step 6:
    Drop your shredded greens into your steamer or into your boiling water.  Cover the pot for two minutes.  After two minutes, your greens are ready to eat.

    You can have your greens alongside your breakfast (which is what I do) or pack them up to eat with your lunch or dinner later in the day.  Throw them into soup or chili, or eat them as a side dish with a drizzle of your favorite vinegar.  Remember that preparation is key!  The greens will not magically appear if you do not prepare them.  Give this healthy tip a try.  Be proactive about your health, and fuel up on nutrient-dense foods.

    If you would like to ease into macrobiotics, Alicia Silverstone’s cookbook, is a great one to try. The “Superhero” diet that she presents is actually a macrobiotic diet. She also includes many vegan and non-macrobiotic recipes that the whole family will enjoy. There is no pressure at all to adapt a new diet and lifestyle…just a lot of encouragement to dabble and enjoy!