Loosen up those hips to lighten up a bit, release stress and heal your body.
“Trouble knocked at the door, but, hearing laughter, hurried away” Benjamin Franklin (July is America month so we’re sticking with Ben for inspiration).
One way to laugh is to release your stress. One of the main reasons we are uptight as a species relates to how much we worry. All that worry is housed in our bodies unless we release it. We hold most of our stress in three places: 1) the back, 2) the shoulders and neck, and 3) the hips.
This week’s Farmer’s Market pick for me is Kale. Kale is rich in calcium, lutein, iron, and Vitamins A, C, E and K, and contains important phytochemicals which research suggests may protect against cancer. Kale is enjoying a resurgence in popularity – every trendy restaurant seems to have its own version of kale salad and every foodblogger that I follow has declared his or her devotion to it. Even the New York Post recently published an article about the virtues of kale. No longer viewed as a specialty item, available only during the holiday season as a garnish for buffet platters, kale is readily available in most regular grocery stores as well as farmer’s markets and farm stands.
Isn’t it funny how vacation exhausts us? For a one-week vacation, doesn’t it feel like we really need a week to prepare and a week for re-entry? What does that say?
It’s tough to leave, to get away and let go?
There’s too much on our plates?
We’re not taking enough time outside of vacation to rejuvenate?
All of the above.
Let’s face it. Your schedule isn’t going to change today and the demands on your world will probably continue to grow. So what do you do?
Comedian Stephen Write once said:
“The other day I was walking my dog on the ledge of my building. You know some people are afraid of heights. Not me. I’m afraid of widths.”
A quick pearl of wisdom from Ben Franklin himself:
“The Constitution only guarantees the American people the right to pursue happiness. You have to catch it yourself.”
Vacation is a great way to do so and many of us are on the road hunting down such joy. Here’s a quick way to keep your core strong so you can make a hasty return to your vacation playland. Better yet, ask your loved ones to join in so no one misses a moment!
The Beginner Version (from our Wild Wisdom Adventure)
We call this exercise “Windshield Wipers” but others call it a “lying twist.” We think we’re cuter and they are not very creative. Oh, just kidding. Actually, with all the rain this summer, we think we’ve aptly named it.
From beginner to advanced, you can build up your core muscles and stretch your hips and back at the same time.
Lie on the ground with your arms outstretched to your sides.
Bring your knees to your chest.
Beginners can keep their knees bent, advanced should straighten their legs out.
With a slow and controlled motion, lower your legs to one side of your torso until your thigh reaches the floor.
Then raise your legs back up to center and then down to the opposite side. Repeat 10-20 times to each side.
Exhale as you lift your legs, inhale as you lower them.
Olga showing off an advanced version
Difficulty Note: You can put any amount of bend in your knees depending on how hard you want to work. The more bend, the easier.
This afternoon, I took a much needed ‘wellness break’ from my desk and headed to one of my favorite spots, Musterfield Farm in North Sutton, NH to see what was available at the farm stand. Since the weather has been unseasonably cool here, there are still plenty of greens (lettuce, spinach, arugula, chard) and other cool weather crops (parsley, dill, chives, garlic scapes, radishes, etc.). Here’s how I plan to use the swiss chard, spinach, scallions and fresh herbs I picked up and the other produce left in my fridge over the weekend.
For Friday night dinner at home served with (leftover) grilled chicken:
Sautéed Swiss Chard with Tomatoes and White Beans
Ingredients
– 1 large bunch of swiss chard
– 2 gloves of garlic
– 1 can cannellini bean
– 1 can chopped tomatoes
– 1 ½ t. extra virgin olive oil
– Salt and pepper to taste
Directions
– Coarsely chop the green leaves of the swiss chard
– Mince the garlic (use more or less to taste)
– Drain and rinse cannellini beans
– Heat olive oil in large sauté pan over medium high heat
– Add garlic and quickly saute 10 – 20 seconds until fragrant
– Add swiss chard leaves; cook 2-3 minutes until wilted
– Lower heat to medium, add the cannellini beans and 1 can chopped tomatoes
– Cook until tomatoes and beans are cooked through, about 5 minutes
– Salt and pepper to taste
For a Saturday night potluck, I am making this potato salad. Since it has a mustard vinaigrette dressing rather than a mayonnaise based dressing, it’s a bit lighter and I am less concerned about how long it sits on the buffet table.
Confetti Potato Salad with Mustard Vinaigrette (adapted from The New Basics Cookbook)
Ingredients
– 3 pounds redskin potatoes
– 2 ribs celery, chopped
– 2 scallions, white bulb and 3 inches of green stalk finely chopped
– 2 carrots, grated
– 2 hard-cooked eggs, coarsely chopped
– 4 T. finely chopped dill
– 2 T. chopped Italian (flat leaf) parsley
– ½ coarse salt
– Freshly ground black pepper
Directions
– Place potatoes in a large pot of salted water. Place on high heat and bring to a boil. Cook until tender, 16-18 minutes. Drain. Place potatoes in a large bowl, roughly slice them and toss with ½ the mustard vinaigrette. Let cool.
– When potatoes are cool, toss with celery, scallions, carrots, eggs, dill, parsley, salt and pepper.
– Add more vinaigrette to taste.
– Refrigerate for at least 2-3 hours to let the flavors develop
Let us know if you give either recipe a try. And have a great holiday weekend!
A friend just sent me a man dancing at a bus stop. This man is not a street performer. He’s your everyday fella.
In the video I was struck by people snickering at him as they walked by. People stare, and yet, he is fit and happy. They, maybe not so much.
We ooze uptight-ness to our own demise.
Oh, and it starts early. Shevonne (Director of Health Promotion at our Vermont school employee health trust) was at her daughter’s eighth grade graduation party last week. There was a DJ. Picture a blob of girls on one side of the yard and a blob of boys on the other, dance floor in between.
Shevonne got fed up and decided to dance thinking maybe that would get the kids interested and out of their inhibitions.
No such luck. The daughter’s friend leans over and says, “Is your mom drunk?”
For real.
Today we learned about a brilliant online gamer, Jane McGonigal, PhD (that’s right, gaming and PhD appeared in the same sentence), who built a program to get people to go outside and move like fascinating mythical beasts. It’s one of her many ways to help gamers use their massive virtual talent for good in the real world. What an amazing concept.
And yet, people stop and stare. I’d be afraid to act like a beast. Heck, I even feel funny standing up in a meeting and stretching.
This has got to stop. America the Judgy, cut it out!
How will we EVER get out of our own way if we continue to be so darn uptight?
McGonigal reminds us that kids are spending the same amount of time online as they are in the classroom, and in both they sit. They sit learning. They sit gaming. The news is, however, gamers are finally taking notice and trying to excite us to our feet (note the competition between the Nintendo Wii-Fit and Xbox Kinect). What’s cool about gamers, too, much like teachers, is that they will not be denied. They are massively successful at perseverance, resolve and problem solving. Indeed, McGonigal believes gamers could solve world hunger if put to the test.
Could it be possible then that the world of gaming, the very same that pinned us to our chairs, will be responsible for dumping us out of them? Dare I hope? I’m wildly optimistic. I believe in them. As the gamer’s creativity blossoms to build health lifting microcosms, the only thing that can undermine it is the uptightness in us.
If we can’t feel the beat, where does that leave us? Who do we become? Frustrated and disparaging nay-sayers; or simply and aptly named: Grumpy-pants.
Since I refused to be labeled as such I choose to join bus-stop man at his game…. Here’s my vow (say it with me, now)…
The next time I see a person dancing for the fun of it, instead of staring and scoffing, I vow to be reminded of the great opportunity before me and say “Oh, yeah, me too,” and then fearlessly move to the rhythm in my bones.
Summer heat is upon us. It can be muggy and make you awfully sweaty!
Perspiration isn’t considered sexy. We’ve got work to do on that. Why? Why not let sweat stay icky in our minds? Two reasons: 1) it gives us one more excuse not to get up and move; and 2) sweating is crucial to keeping us cool. If you’re not sweating, you’re susceptible to dehydration, heat exhaustion and eventually heat stroke.
We are prone to joking that women don’t sweat, they “glisten.” Now more than ever it’s time to reframe that Victorian notion. Research that came out late last Fall warned us that women tend to sweat less than men because they hold less water, thus making them more vulnerable to heat related complications. But don’t panic ladies! We can easily offset this by simply drinking water ahead of time.
Whether man or woman, sweat is inevitable in an active lifestyle. Be sure to replace what you lose and stock up before you exercise, dance, jump, or play in the heat of summer. Pre-hydrate and re-hydrate and you’re good to go.
About reframing sweat’s image…
Think of all the sexy, fun things you can do that result in sweating. All motion that causes sweating leads to a sexier body, sexier mind, sexier outlook on life. Sweat in perspective really is exciting and wonderful after all.
After you’ve played, don’t forget to stretch while you cool down and drink your water. Here’s a great one from our Wild Wisdom collection to help you stretch your upper back and hips while working on balance and coordination:
Instructions are pretty self evident. Simply hold the position for 5 deep breaths and then switch legs. You can repeat two-to-three times.
It’s another one of our favorite “do-anywhere” exercises.
Stay cool and hydrated and share your hydration ideas with us on the PATH Ahead!
This week in New Hampshire tender greens are still abundant! Mix up your iceberg or romaine routine by adding mesclun greens, baby spinach or arugula leaves to your salad or your sandwich. And, we’re enjoying the first strawberries of the season from SpringLedge Farm so we’ll be serving this healthy and delicious salad this weekend.
Summer Salad
6 c. mesclun greens or any baby greens
1 c. sliced strawberries
½ c. blueberries
¼ red onion, diced
¼ c. toasted, chopped pecans
¼ c. crumbled blue cheese
Mix all ingredients together and toss with raspberry walnut vinaigrette dressing.
Tell us what’s in season — and how you’re serving it — in your neck of the woods.
Going with the flow! (Photo Credit: Karen Pike Photography)
Life is full of transitions. Some people flourish in that dramatic state of flux. There’s something to be learned from those folks – the ability to thrive through chaos.
As our company grows, which is very exciting, we invite new tendencies, new outlooks, new opinions, and new exciting ideas about health. Put several minds together and your health think-tank balloons.
Today we added Kim to our think tank.
I was giving her a tour of our swag closet and welcoming her with mugs, hats, pedometers, stability balls, and other trinkets, when she asked, “So are you an avid exercise fanatic?
Funny. Great question for a newbie to a wellness company. A quick and farcical “Noooo” tried to burst forth but I caught it. Hold on now, I used to be avid. What happened? And, what if she is? I didn’t want to be judgy.
“Well,” I answered thoughtfully, “at one time, yes, but I’ve been building this business these past few years so, not so much now.”
“You were creating other fruits of labor then,” she said.
“That’s a kind way to put it. I’m working on getting my mojo back, but… Well… Hey, here’s a cool hat.” And then I was sad. I was a collegiate athlete; Big Ten, D1, co-captain, Olympic hopeful, blah, blah, blah. I used to get that opiate rush from training. I want to be a role model and be that dedicated again, to breath hard from extreme effort like that again, I thought.
Sigh. Wait. New Kim is right… Other fruits.
Ironically, I then sat down to write and a blogger named Jonathan Saar popped into my inbox with a post titled, “What Matters Most,” tapping right into Kim’s point. I’ve become a different kind of fanatic. The dedication I once gave to my team has not been lost, it’s otherwise focused. The sweat is less tangible but equally breathless.
The body that goes with this other kind of focus is not quite the same as the athlete’s (note spare tire building around my waist), but the outcomes and the journey are as rich and rewarding.
Daniel Pink, in his book Drive, talks about the importance of being engaged in what you’re doing, that it must have meaning and present adequate challenge; that it intrigue or fascinate. Your goal is self fulfilling, he says, when the activity is the joy itself. This is the idea of “Flow” first coined by renowned positive psychologist, Mihaly Csikszentmihalyi (pronounced Cheek-sent-me-hi). When you’re in Flow, you are your best self, in the zone, intrinsically motivated to leap tall buildings in a single bound to reach your goal.
Apart from my family, PATH has been and remains my joy, my flow. It stays as such because of the people with whom we interact and serve. What matters most, Jonathan says? People, of course; a PATH mantra.
People took me off the trail of the hard-core athlete and onto the shared PATH of the everyday-you-and-me; those who work toward a happy ending, an Olympic ideal, and the hope of great strength in character at the close of each day. I love being here. And… If we (I) can learn to add a little more devotion to being here while also exercising, we really will have found the fountain of youth.
Flow is worth a little extra pudge around my middle, as long as I’m striving toward those 5-a-day and that 30 minutes. And this, I believe, is the essence of thriving. It’s not hard-core perfection, it’s pure well-being.
I’m game to keep reaching for that fountain, how about you?
Share your ideas for fitting exercise into your worldly dreams on the PATH Ahead.
“When the will is ready the feet are light.” ~ Proverb
Gillian huffing and puffing up a steep hill in the Columbia River Gorge, OR
All across the country graduation season is winding down. Colleges, Universities, high schools, even eighth and fifth grade learners are moving on to bigger and brighter futures thanks to their hard work and clever minds, and to those who lent them a hand.
Each part of the journey of transition includes a monumental climb up the proverbial hill. Push that boulder to the next plateau and a whole new set of plains extend out into the vast universe; a whole new view of life becomes accessible.
We salute all the villages who helped bring all these graduates along in their new destiny. We salute the graduates themselves. From their inspiration, we feel ready to take on our own new boulder and start the next new climb of our own.
Thus, for this week’s exercise tip we introduce the fun and age-old idea of an aptly named activity called “Hill Climbers” — one of our favorite do-almost-anywhere exercises:
From your hands and knees, lift up your buttocks slightly and shoot one foot back behind you. As you bring it back toward your chest, shoot the opposite foot back, alternating as if you are almost running in place. Keep your rear end and lower back down as low as you can and move as quickly as you can.
Alternate legs for one minute and then rest 30 seconds and repeat. Repeat as many times as you like up to 20 minutes in full. It’s a great quick leg and core workout you can do right in your living room, and…
Enjoy the climb, the journey is always worth the view.
Loosen up those hips to lighten up a bit, release stress and heal your body.
