Friday, July 23, 2010

Total Body Challenge- Home Workout

I did this workout this morning and felt it was challenging yet fun. There are no gyms near where we are so I am left with my imagination and a big yard. I did this in 10 minute blocks so along the same lines as the "Work out Quickies" post you could do just 1 block and call it good. I had more time so for me the whole, workout took an hour with stretching. I needed a good workout after sitting on a plane and riding in a car the previous day. Enjoy! Let me know if you have any questions!

Warm-up: Jog around the block. On the way back, add in 10 second sprints every 15 seconds. Total time around 7-10 minutes.

Circuit #1: Legs, Legs, Legs
Suicide Sprints on the driveway x1 (Pick 4 points along a straight path, evenly spaced. Sprint to the first point and back to the start, sprint to the second point and back to the start and so on.)
Walking Lunges with Rocks up and back the driveway (you could use soup cans or dumbells)
* Repeat this for 10 minutes. I think we did it twice.
** For an extra arm challenge: Add overhead press with the lunges up the driveway, and a bicep curl down the driveway.

#2 Cardio Blast
30 seconds of burpees followed by 30 sec of pushups followed by 30 sec recovery
30 seconds of mountain climbers followed by 30 seconds of tricep dips, 30 sec recovery
30 seconds of Jumping Jacks followed by 30 seconds of lower trap dips (similar to tricep dips, but you do not bend your elbow, just let you shoulders come towards youe ears and then press them dowm, 30 sec recovery
Repeat

#3 Lateral Moving
30 seconds yard side shuffles/ 30 seconds of side leg lifts in side plank/30 seconds hold the top leg up. * We used a bench for this.
Repeat with other leg leading
High Heel Jogs around the house (jog with heels to butt)/30 seconds of 1-leg squats
Repeat
High Knee Jogs around the house/Plank with knees in toward chest (1 leg)
Repeat

1 minute of Double Crunches
*with the plank you can come to all fours if you wanted. Really squeeze the kneee in as if you had a hook you were trying to loop around a hole in the middle of your chest

Stretch

I did my favorite yoga poses for a nice stretch. Target all your big muscles like quads, hamstrings, glutes, etc.

Drink some water and enjoy a good workout!

Email me if you have any questions. jstein78@aol.com

Workout Quickies



Yesterday,I was traveling across the country to visit family. What fun that is! :)Needless to say, it is hard to get in a workout. I did manage to get in a quick 10 minute cardio workout and a 15 minute yoga workout before heading to bed. It made me think, how many of us end up skipping a workout because we think we do not have time? The ACSM states that 10 minute quick bouts of exercise accumulated throughout the day is just as effective as 30 minutes of continuous exercise. The ACSM recommends atleast 30 minutes of moderate exercise a day. Moderate is defined as anything that causes you to break a sweat or elevate your heart rate. So, here are some quick 10 minute workout ideas:
*If you have more time you can string them together to make a longer workout.

1. Yoga Sun Salutations
You can do 5-6 Sun A Salutations and 5-6 Sun B Salutations. This can be a great yoga routine if you are not sure of how to string some poses together. Sun Salutions have some of everything!

See picture at the top for what these look like.
2. Stairs at the office: Perform some stair intervals at work. Speeding up to the top and jogging down. Add some Jumping Jacks or Pushups at the bottom if you want more.
3. Run around the block with speed intervals. Jog or walk around your block and every 30 seconds add in a 10 second sprint. This really gets your heart rate up.
4. 1 minute each of: squats, push-ups (maybe modified to your knees), plank, double crunches (bring knees to chest and chest to knees, and lunges. Repeat again!
5. House circuit: 20 reps of each:Soup can or dumbell aquat and overhead press, Bicep curl with lunge, couch tricep dips, prone body lifts (lay on an ottoman with your toes tucked on the edge or your kid/partner holding your legs and lower and lift your chest, kid presses (lower and lift your kid while laying supine on the floor (chest press)if you don't have a kid the anything heavy you have laying around will work, Soup can or dumbell reverse flys (sit on a chair with your chest bent towards your legs and lifts arms out to the side like airplane wings. Repeat until 10 min is up!

Wednesday, July 21, 2010

Fall Yoga Retreat in Cannon Beach Oct 15-17 2010


I am so thrilled to announce my "Fall Yoga Retreat" in Cannon Beach, OR on October 15-17, 2010.

Enjoy a weekend of yoga, meditation, and delicious food in the beautiful backdrop of Oregon’s magnificent coastal beaches. This weekend will facilitate letting go of the hustle and bustle of our everyday life while allowing you some time to unwind, reflect, and rejuvenate through the power of yoga. Daily meditation and pranayama (breathing) sessions will start your day and clear your mind. A morning yoga practice will invigorate your body and leave you feeling refreshed. Healthy meals will sustain and nourish your body. Fill your day with massage, ayurvedic treatments, a private yoga therapy session, or go for a hike or run. Perhaps just walking and reading on the beach will give you the stillness you need for quiet reflection. An evening yoga practice will help you go deeper into your physical and emotional body and prepare you for the next day. The nighttime pranayama and meditation session will ease you into a restful slumber. This weekend is your opportunity to explore and to nurture yourself.

Costs: $340 per person
Includes all meals, lodging, yoga and private 30-minute yoga consultation
**Early bird discount: $290 if registered by 8/21

Accommodations: Guest house, 4 miles south of Cannon Beach
Upgraded Accommodations: next door to Guest House at “At Oceans Edge B&B”
www.atoceansedge.com

Zen Retreat Suite (based on dbl occupancy) $365, Early bird $315
Ocean Spa Suite (dbl occupancy) $450, Early Bird $400

Meals: Organic, and vegetarian with option for fish at dinners. Dietary restrictions are honored.

*Yoga Therapy sessions, massage and ayurvedic treatments will be offered at an additional cost.

* A 50% non-refundable deposit is due by 8/29 and the balance due 9/17.
· Email jstein78@aol.com with questions or to register.

What do you want to see?

Hi everyone! I want to know what information and topics you would like me to research and write on. Send me an email at jstein78@aol.com with your ideas.
This blog is for you and I want this to be as useful as possible!

Tuesday, July 20, 2010

The Raw Deal

I had a member of my class this week ask me about the raw food diet. I have spent a lot of time researching this diet and learning about it over the last couple years. The premise of this diet is to eat all foods in their natural state. Followers extol a diet rich in fruits, nuts, and vegetables served raw or not heated over 114 degrees F. The benefit of this type of diet is not only how you feel but that you receive enzymes from the food. When you heat food over 110, its natural enzymes are destroyed. We need these enzymes to digest our food and get the nutrition from the foods we ingest. With additional enzymes your digestion can operate optimally. A lot of experts think that the immune system heavily resides in our gut. We are born with an abundant supply of enzymes but through aging, our normal eating habits ( processed foods), prescription drugs, and consuming antacids, our enzyme supply is depleted. Unless you take an enzyme supplement or replenish your body with natural enzymes found in food, you lose them for good. Many experts claim that eating raw food cures lots of modern illnesses and disease.

I found that when I did eat raw, I felt amazing. I had more energy, clarity and overall I felt more fit. I found this diet to be easier to follow in the summer when all the fruits and veggies are out and you crave that type of food. When fall and winter rolled around I found I wanted hot dishes likes soups so I felt like it was harder to follow. It is not an all or nothing type benefit though. Just starting by adding some raw foods can give you lots of benefits. You don't have to switch to 100% raw. Here are some tips to get started:
1. Keep it simple. Start by adding a fresh fruit smoothie or a fresh salad once a day.
2. Stick with the seasons. Try going more raw in the summer when your body craves more fresh and raw foods. Maybe even do a raw food 3 day cleanse.
3. Consider how you feel before comitting. Listen to your body and if you are not feeling good eating mostly raw, then scale back. Our bodies are all different and some people do not function well with so many cold foods.
4. Plan to succeed. Plan your meals so that you are not always grabbing what is quickest. Ensure you consume plenty of nuts, greens, legumes, etc so that your diet is varied.
5. Go organic if you can. Eating more fresh fruits and veggies exposes your body to more chemicals. Go organic when possible..especially if you are eating skins.
6. Enjoy it! If you are not feeling great and enjoying the benefit then why bother? The diet may not be for you.

Some restaurants in the area that specialize in raw options are:

The Yummy Tummy Oasis : 5816 SW Hood Ave Portland, OR
http://www.yummytummyoasis.com/
They even offer raw cooking classes! This is my favorite place to go for delicious treats! You will be hooked!

The Blossoming Lotus: 1713 NE 15th Portland, OR
http://www.blpdx.com/

Prasad: 925 NW Davis Portland,OR
http://prasadcuisine.squarespace.com/

Let me know if you have any questions!
I can recommend several raw food recipes, books or resources.

Monday, July 19, 2010

Yoga Pose of the Week- 7/19/10 Legs on the Wall


The yoga pose I selected this week is called Viparita Karani or Legs up the Wall pose. It is a gentle inversion that packs a lot of therapeutic benefits. I like to do this pose right before bed or when I need to calm my mind.

Here are some of the benefits:

-regulates blood pressure

-helps treat cardiac disorders

-helps treat ear and eye ailments, stress related headaches, and migraines

-relieves palpitations, breathlessness, asthma, bronchitis, and throat ailments

-alleviates arthritis and cervical spondyosis

-relieves indigestion, diarrhea, and nausea

-helps treat kidney disorders

-prevents varicose veins

-relieves tired or cramped feet and legs

-calms the mind

-relieves mild backache
The link above gives you more information about the pose and how to get into the pose.
Here is a summary: Place a mat against the wall. Lay on your side and curl your knees into your chest and wiggle your tailbone against the wall. Roll onto your back and extend your legs onto the wall. Relax your legs. If your legs are rolling outward, use a strap just above your knees to keep them stable. Breathe deeply and close your eyes. Stay in the pose for atleast 5 minutes. You may wish to place a bolster or rolled towel under your buttocks and let your upper back and shoulders drape onto the floor.
Namaste!


Quote of the Week-7/19/10

"First I was dying to finish high school and start college. And then I was dying to finish college and start working. And then I was dying to marry and have children. Then I was dying for my children to grow old enough so I could return to work. Then I was dying to retire. And now I am dying and suddenly realized I forgot to live."
-Author Unknown

This quote puts it all into perspective doesn't it? We spend so much of our life "dying" for the next stage. This quote fell on reality for my this week. I had an old friend in town and we spent much of our time reminiscing about the "good old days". Funny thing is that when all those times were occuring I was not sitting around thinking how great they were but wishing for them to pass so I could move onto my next phase. It is sad when you think about it.

It can be like training for a marathon. You spend all this time training and working toward this one single event. It could be easy to wish all those training runs to hurry on by, but then you get to the marathon and boom..it is over before you know it. Do we savor each run and enjoy our time in nature and with our friends, and the good feelings we get after the run? For me sometimes not so much. There is nothing wrong with having future events to look forward to and dreams to aspire towards but the question is are we happy right now and enjoying where we are right now? The past is behind us the future is unknown and all we really have is the present.

Why not take a step back this week and reflect on what is great about where you are right now? Include your health and fitness in this reflection. Maybe you want to train for a marathon or 5k or lose 5 pounds but what is great about where you are now? Maybe compared to last year you are more active or maybe you have started attending group fitness classes and you have met some great people...or maybe you have started being more conscious about your food choices. All are steps in a great direction and you should enjoy them-now! I am sure you will uncover some great things as you pause and say, why not enjoy my life-NOW!

Healthy Bites-Crispy Quinoa Cookies (wheat free)

My friend had these amazing, healthy cookies on her desk this morning and I could not believe how good yet nutritious they were. I am not sure if you are familiar with quinoa. It is my new favorite grain. It is wheat and gluten free yet packed with protein and minerals like calcium and iron. It is easy and quick to make which is also a nice benefit. I bought the quinoa flakes for this recipe at Fred Meyer. Enjoy!

1/2 c honey
1/3 c brown sugar ( I use the fair trade organic raw version-also at Fred Meyer)
1/2 c margarine ( 1 stick)
1/2 c peanut butter
1/2 tsp vanilla
1 c rice flour
3/4 c quinoa flakes (comes in a box in the breakfast area-check the organic section)
1 tsp baking soda
1/4 tsp salt (optional)
1/2 c nuts (optional)

Heat oven to 350. Beat honey, brown sugar, margarine, peanut butter, and vanilla in a medium bowl until creamy. Combine rice flour, quinoa flakes, baking soda and salt in a small bowl. Add to mixture and beat until well blended. If desired add nuts. Drop by rounded teaspoonfuls about 2 inches apart onto a greased baking sheet. Bake 12-15 minutes, until light, golden brown. Cool one minute before removing from cookie sheet. Yield about 3 dozen cookies!

Friday, July 16, 2010

Hike and Flow

Join me on, Sunday August 15th at 10:00a for a hike in SW up to Council Crest followed by an outdoor yoga practice. The cost is $25 for members of the Riverplace Athletic Club and $35 for non-members. Meet at the Riverplace Athletic Club to carpool over to the hike. The hike is 3.3 miles with 820 feet of elevation gain.
http://www.portlandhikersfieldguide.org/wiki/Council_Crest_Hike

For more information email me at jstein@therac.com

Post-Workout Nutrition

Have you ever had a great workout only to find that you are energy zapped the next day? Ensuring that you have the proper recovery snack after a workout can be key to ensuring you are ready for your next workout. Here are some great tips for your snack:
  • Go for high glycemic index carbs: These will enter the bloodstream faster. Examples include bananas, mushy fruit and honey. Research has shown that 0.8g o carbs per 1kg of body weight is recommended for speeding up muscle carb replenishment while preventing excess fat after 1 hour of intense exercise.
  • Include a protein: To stop muscles from wasting away, researchers suggest 0.4g of protein per 1 kg of body weight after exercise. You can adjust this number up or down depending on how hard you exercised.
  • Eat as soon as you finish working out!: If you wait too long, carbohydrate replenishment and protein repair are compromised. You will get the biggest return on your efforts this way.
  • Keep it fat free or low fat. This will help you digest the carbs quickly and more effectively.
  • Grab a shake. A liquid meal is easier to digest and can be fully digested within 30-60 minutes. A solid meal may take 2-3 hours. When you exercise, your digestive system takes a break in order to fuel your muscles.

Note these recommendations are for healthy, lean individuals. If you are overweight or trying to lose weight then consult a health care provider or nutritionist.

For more info check out:

http://www.mendosa.com/

http://www.bodybuilding.com/fun/berardi4.htm

www.jssm.org/vol3/n3/3/v3n3-3pdf.pdf

Email me at jstein78@aol.com if you have any questions!

** To calculate your body weight in kg, multiply your weight in pounds by .45. For example, a 100 lb person would weight 45 kg. This person would want a snack of 36 g of carbs (45x.8) and 18g (45x.4) of protein.

Protein Bar Recipe

Here is a good recipe for home made protein bars. I would sub in real maple syrup instead of sugar free or you could try agave nectar. It has about 1/3 of the calories. I usually stay with substances in their natural form. I also recommend rice protein powder over whey, soy, or casein. Rice protein is very gentle on the digestive tract and is generally tolerated better by most people. Enjoy!

3 1/2 cups of quick oats
1 1/2 cups dry non-fat milk
4 scoops protein powder (chocolate is yummy)
1/4 c flax seeds
1 cup sugar free maple syrup
2 egg whites (or egg replacer)
1/4 c orange juice
1 tsp vanilla
1/2 c natural applesauce (you can try 1/3 for a different consistency)
Note: You can sub nuts, dried fruit, etc instead of flax seeds

1. Beat egg whites in a bowl.
2. Mix egg whites with orange juice, applesauce, syrup and vanilla.
3. In another bowl, mix the dry milk, oats, protein powder, and flax seeds.
4. Combine the dry and wet ingredients. It should look like cookie dough.
5. Add the mixture to a greased 9x13 pan.
6. Bake for 25-30 minutes at 325 degrees.
7. Allow to cool completely before cutting into 12 bars.
8. Store in a freezer or air-tight container.

Each bar contains:
187 calories, 27 g of carbs, 15g of protein, 3g of fat, and 4g of fiber

Tuesday, July 13, 2010

Natural Allery Relief

I don't know about you but I am still struggling with allergies. For me, I like to look for more natural ways to approach my allergy symptoms rather that taking the common OTC meds. Here are some approaches that I have found helpful:

*Neti Pot or NeilMed Sinus Rinse: I prefer the Sinus rinse. I was a little apprehensive to try this but it works beautifully! This is a great daily practice to prevent colds and to help with nasal congestion. I bought mine at New Seasons. I am hooked. It really helps you breathe better.
www.neilmed.com


* Stinging Nettles supplement (300 mg)
*Activated Quercetin (750mg)
I take one of each 3 times a day when I am feeling itchy eyes, and congestion and I get immediate relief. These don't work for everyone but for me it is magic. These are natural antihistamines and are commonly prescibed by naturopathic physicians for allergies. You can find these at Fred Meyer, New Seasons, Whole Foods, or at NCNM (naturopathic clinic in Portland)

*Yoga- There are many yoga poses that can help with nasal congestion. A sequence that I found helpful is:
Uttanasana (standing forward bend)
Downward Facing Dog
Prasarita Padottanasana (Wide leg forward fold)
Headstand (against a wall) or Supported Shoulderstand
Ustrasana (Camel Pose)
Halasana (Plow)
Supta Baddhakonasana (Lying butterfly pose)
Janu Sirsasana (fold one leg in and forward fold)
Pascimottasana (seated forward fold)
Bridge (can use a block under sacrum)
Legs on the Wall
Savasana

Try to hold poses for 5-10 breathes. Stay in savasana for as long as possible.

If you are unsure about the poses listed above see:
http://www.yogajournal.com/poses/finder/browse_categories
and you can look up poses and how to get into them. :)

Hope this helps you!
**Please note that before taking any supplements you may want to check with your health care provider. I am not a doctor or a licensed health care provider.

Monday, July 12, 2010

Banana Walnut Muffins

From my cleanse and detox recipes...these are not bad! Wheat/Sugar/Gluten Free!
2 1/2 c brown rice flour
1/2 c tapioca flour
1/2 c date sugar
2 tsp xanthan gum
1 tsp baking soda
2 tsp baking powder
1/2 tsp salt
Mix above in a large bowl.

Puree 4 ripe bananas until smooth and measure out to 3 cups. Add 1/4 c coconut oil (melted) and 2 tsp vanilla.

Pour wet ingredients into dry and mix. Gently fold in 1 ripe banana chopped and 1 c of chopped walnuts. Spoon into oiled muffin tins and bake at 375 degrees for 15 minutes.
Enjoy!

P.S. You can find all these ingredients at Whole Foods and New Seasons.

Summer Cleanse and Detox

The start of summer for me meant cleanse and detox time! I was in a bad eating rut where I was going for quick snacks and most of the time that meant something that was not a great choice for me. I was beginning to feel tired and heavy and just not my best. My acupuncturist, Devon recommended a cleanse. http://www.thorne.com/Products/Endocrine-Support/Metabolic_Support/prd~SP640.jsp
In this cleanse you eliminate from your diet wheat, gluten, soy, dairy, corn and its products, peanuts, sugar, caffeine, alcohol, and meat and legumes for a period. The thought behind this is to give your liver a break from all the allergens that can cause an immune reaction that leads to inflammation in the body. I know..it seems like there is nothing left to eat. Not true! You supplement with the rice protein shakes throughout the 3 week period. The cleanse comes with recipes and some menu suggestions so you do have some ideas. For me this has meant, lots of fresh fruits and veggies, salads and brown rice! I tried some of the recipes and found them to be pretty good.
What I found interesting was my reaction to this whole thing. Week one was hard. I craved sugar and wanted to bake cookies all day long. I was not hungry but I found that I wanted sugar anyway. Interesting how the mind works. Physically I felt great. Eating so much fresh and raw foods was so nourishing. I slept better and had so much energy. By the end of week 1 the cravings were gone.

Week 2 was a breeze. No cravings and I felt so good. I was full faster with the fresh food and I found that I craved the fruit and that was satisfying. I even did a 54 mile bike ride (1st one in 2 years) and felt I had more energy than before when I was trained to ride that far.

This is the start to week 3 and I am not even anxious to return to eating all the foods I have had to stay away from. Thank God I live in Portland. The Blossoming Lotus, Prasad and the Yummy Tummy Kitchen, which all offer raw, vegan food have provided me with treats from time to time to allow me to eat in luxury and not have to cook. This has been a good mental practice for me I think. I would have been easy to tell myself one week was enough and that it was not practical to try to sustain this diet for three weeks. So far, I am making it and I am glad I tried this. I am not sure if my liver is cleansed or if I reduced any inflammation but I feel better, I am eating better and I guess overall I am a better reflection of the me inside! :)

Bodyweight Circuit

Now that the weather is nice here in Portland, what better way to get a workout in than to be outside in the sun? You can soak up some vitamin D as well as enjoy the fresh air. You don't need anything for this workout but you! Try this workout in the park, around your neighborhood or anywhere you like.
Jog 1 minute/Power Walk 1 minute **alternate this for about 6 minutes to warm up

Walking Lunges x 20 *Try this up a hill or down a hill for a fun challenge
Mountain climbers x 20 *Tap your toes if you don't want to jump
Push ups x 10 *Drop to your knees or use a park bench for your hand to modify
Side plank leg lifts ( Use a park bench or a chair for your hand to rest, feet on the floor and stacked, lift and lower your top leg for 1 minute)
Tricep dips x20
Side Plank leg lifts (other side)
Skips (Bring back memories and skip like a kid) 1 minute
Chair or Bench 1 leg squats x 1o per leg (Lifting one leg in front and keeping the other leg on the ground, sit back onto the chair without touching down and then raise back up to a stand. Stay balancing on one leg!)
Crab Crawls (crawl like a crab..look for a hill, you are on all 4's with your chest facing the sky) 1 minute
Laydown stand up (no hands! lay down and then stand back up..it is harder than it sounds) x20
Sprints * Take off for a fast 100 yard dash and then or walk for an active recovery (30 seconds)-3 minutes total
Lateral Lunges x 20 (lunge side to side)
Plank to forearm plank x10 (start in plank and come down to your elbows for forarm plank while trying to keep your body still)




Repeat as many times as you can! Bring along some water!

Yoga Pose of the Week


Camel Pose (Ustrasana)

This is a great pose for the desk workers or those that bend forward for long periods of time. This pose has lots of other benefits like: helping to correct posture, increasing lung capacity, improving blood circulation to all organs, toning the muscles of the back and spine, removing stiffness in the shoulders back and ankes, relieving abdominal cramps, and regulating menstrual flow. Those are just a few...
I picked this pose because after a long bike ride yesterday this was just the pose for me. I could feel my hip flexors stretch and it felt great to open my chest.
For how to get into the pose see:
You can modify this pose by taking your arms to the small of your back and reaching your elbows toward one another.
For a variation, try taking one arm back towards the opposite ankle and leaving the other arm stretching towards the sun. You will get a nice twist in addition!
Enjoy!


Quote of the week

"A happy person is not a person in a certain set of circumstances but rather a person with a certain set of attitudes" -Buddha

This quote is a great reminder of how our attitude can shape our entire experience. With our health it is easy to say that we will be happy if ...we run this race in this amount of time, lose x number of pounds, do this certain yoga pose, or look like ? When really what we need it the right attitude to allow it all to come to fruition. What if this week instead of looking at your health from the judgement of where you are and where you want to be, you look at how you can have the attitude and thoughts of the person that is already looking, feeling and doing the things you aspire to. Feel it first and let your action follow the attitudes of someone who is at the peak of their heath!