Begin your Home Practice...or office practice...

...or the "I have 5 minutes while I wait for water to boil practice..."

Have you begun your yoga journey?

Congratulations!!

You are now experiencing what everyone is raving about. How amazing is it to enjoy a physical challenge so much that you are THRILLED to come back the next time?! 

So what's next? 

Having a home practice is the next step for yoga students. Just taking 5 to 10 minutes during the day to keep develop body awareness and strength. YES, just a few postures a day is effective. Practicing even just a few minutes throughout the day can relieve tension in the shoulders, tap into core strength and stretch out the legs. Warrior postures are an excellent insert throughout the day--whether you are sedentary or active at work. They open the chest and hips while strengthening the core and upper body. 

At class we are always discussing alignment and assisting students to keep healthy form and avoid positioning that can lead to injury over time..but how do you stay safe during that mini-home practice? Or when you are done with your lunch walk at work and just need a quick practice before heading into the office? 

Here are some GREAT cues to help you gain strength and avoid bad habits in two traditional warrior postures. In and out of the class room, always remember: 

"Comparing yourself to the person next to you only takes your focus away from your own practice. Instead, explore every posture and feel the sensations of the pose. Remember, this is practice, not perfection. Practice proper form to keep your practice safe, and to gain the most benefit from it."

https://www.yogiapproved.com/yoga/common-misalignments-warrior-pose/

Mission Partners! <3

Donation Class on June 8th @ 6:30PM  All Levels Flow followed by Shopping! Check out the inventory of discounted artisan handicrafts from Ecuador. All proceeds go toward Mission INTO. <3

IT's official! We are partnered with INTO (Illuminating Nations Through Offering (an opportunity). This BEAUTIFUL mission is explained on our landing page for missions.  We are kicking of our first event on June 8th. Francesca Barbee will be here with a large inventory of items from artisans of Ecuador as well as pictures that do a better job of demonstrating the gap between needs and love that their mission has bridged.   Francesca is a beautiful friend and fellow sister in Christ. Her passion to help others in only surpassed by her desire to see their hearts heal. She co-founded this mission over 10 years ago and has been met with obstacle after obstacle. However, the light that has broke through the darkness of struggles along the way have been well worth every effort. She has seen families become self sufficient and able to help others, paying forward the joy that has been blessed to them.  Please join us in this first event to support INTO and know that you are contributing to lives of others in a huge way. Each $10 donation and every dollar spent on handicrafts available will go directly toward the efforts of INTO and launching the Barbee's into their mission in Ecuador. <3 #loveisbigger #INTOtheheart

IT's official! We are partnered with INTO (Illuminating Nations Through Offering (an opportunity). This BEAUTIFUL mission is explained on our landing page for missions. 

We are kicking of our first event on June 8th. Francesca Barbee will be here with a large inventory of items from artisans of Ecuador as well as pictures that do a better job of demonstrating the gap between needs and love that their mission has bridged.  

Francesca is a beautiful friend and fellow sister in Christ. Her passion to help others in only surpassed by her desire to see their hearts heal. She co-founded this mission over 10 years ago and has been met with obstacle after obstacle. However, the light that has broke through the darkness of struggles along the way have been well worth every effort. She has seen families become self sufficient and able to help others, paying forward the joy that has been blessed to them. 

Please join us in this first event to support INTO and know that you are contributing to lives of others in a huge way. Each $10 donation and every dollar spent on handicrafts available will go directly toward the efforts of INTO and launching the Barbee's into their mission in Ecuador. <3 #loveisbigger #INTOtheheart

Supplements shouldn't contain the following...

Threads partnered with Elite Wellness Group in June to provide a nutritional workshop. Dr Beth Laffay shared with us her knowledge on the supplement industry and helped our attendees understand the importance of quality, research and sound nutrition.

Below is a simple "rule of thumb" by Elite Wellness. Applying this rule is an excellent way to rule out brands of supplements that do NOT put the consumer's health and wellness first.  

Look for more events next month geared toward Junior High and High School athletes.  Elite Wellness Group and Threads of Wellness will continue to partner together in wellness workshop offerings throughout the fall. 

 

An RD on Supplements

The last 6 months have provided an opportunity of growth. I've gone from "I'm a dietitian... I-shouldn't-require-anything-more-than-a-multi-vitamin ignorant" to "Omigosh, I had  no idea I idea I was so deficient"  

You have to understand that as a Dietitian, one of my responsibilities to my community is to de-bunk the health industry boasting of it's benefits of supplementation. You're kid hates leafy greens? Take a gummy multi-vitamin. You're family refuses fish? Take fish oil. Meanwhile, what we actually ingest daily hardly passes for food --but it's okay-- we take supplements to get what we need.  

Without getting started on how the bulk of pre-made foods reduces our health regardless of supplementing, you can see how our country has begun to look at supplements as a way to literally "have our cake and eat it too"...all the time...every day...sometimes twice. 

Well,as a dietitian, I beat to the "crunchy" drum and make all of our meals "from scratch".  Although the kids often have prepackaged snack foods for grabbing on the go, I cannot eat of those as I have celiac disease and they are forbidden by my healthy gut.  One would think I would have super power strength, run faster, jump higher and be a whiz at long division for how healthfully I have fed our home.  The truth is, my family HAS been healthy, however I have not. 

Having celiac and eating strictly gluten free for 7 years has created several nutritional deficits that wiped out my immune system as well as my energy level for the previous two years. Although heavy doses of fruits, veggies and variety has been practiced in my home for close to two decades, my body has continued to suffer. 

Since learning of these deficiencies several months ago I've made sure to get consistent amounts of everything I need each day (in a form my body can absorb WHICH IS KEY). I've begun taking supplements that actually set the bar of the best standard available as well as modified my diet slightly to incorporate more of the foods that happen to be rich in those things I lack. (Which was done by adding consistent servings of chickpeas to my diet each week and 2 meat servings). 

With just those changes, my life is totally different compared to before*. 

-I sleep about 7 hours/night and feel rested when I wake up (compared to 12-14 hours and NOT feeling rested.

-I haven't had a cold since I began supplementing...no joke. 

-My weight is up but clothing sizes have not changed, largely due to the fact I'm building muscle mass and slowly losing body fat ---not having changed my level of physical activity at all. (I probably couldn't if I tried. VERY active.)

-A stress fracture of two years that just wouldn't heal is NOW finally healing! My skin heals from wounds more quickly and I'm bruising less as well. 

-My skin around my eyes as well as my eyes appear healthier and more vibrant. (evidenced by my forgetting concealer often and nobody asking me "is everything okay?) 

All of that said... I've had to get used to swallowing a lot of pills each day. I have no desire to spend my life taking supplements and have begun looking at gardening options, composting etc etc. to get more nutrition into fruits and veggies. I have a long road ahead of me there...considering 3 years ago I talked my husband into planing grass over our gardens because life was too hectic to tend to those responsibilities. As he reads this I can assure you he is looking at me with the 'one eyebrow'...

So, until gardening again comes to fruition, I will continue to utilize my morning system.  I throw a healthy plant based fat, organic sources of soy and whey protein as well as gluten free fiber from a grain, fruits and veggies into a smoothie with my supplements. The result is a creamy, delicious smoothie that keeps me satisfied between meals, in place of meals some days and invests in my health tomorrow and the next day.  

On that note...if you ever have questions regarding whether or not you need to be on supplements, I'm thankful that I can be better equipped to help guide and answer with the months of research and understanding that I've gained through this process. I'm thankful, overwhelmed and want to help anyone else that has felt helpless regarding their state of wellness or energy. Where there is a will...there is ALWAYS a way.  

* Lab wise, my vitamin D climbed from 20's to >50 within just 3 months, my B vitamins are at rockstar levels and minerals like copper and zinc are finally at the boarder of healthy. 

 

 

Seasonings of change?

Happy first day of Soups-Stews-and-Casserole-Season!

That's right. We kicked our heat on in the house yesterday for the first time since spring. It's official.

In attempting these combo dishes in a healthful manner, I've typically learned to season with herbs and flavorful peppers, onions, garlic, celery, etc... but I will often finish my seasoning habits with a sprinkle of bouillon. The guilt of this (as a dietitian) is that I know those jars pack in a years worth of a sodium allowance.  2300 mg of sodium/day is the regular "allowance" IF you do not have heart disease, kidney issue of any kind or diabetes.  And just for perspective sake, one tsp of salt = 2300 mg of sodium.

Because the majority of our sodium intake comes from baked goods, processed foods and other ready to eat items, we HAVE to be careful how we use salt in the kitchen.

It seriously never needs to be added until food is on the table.  If you add it during the cooking process, it soaks into the starch or veggie and the full flavor never registers on our taste buds. Adding it at the very end or when on the table provides ample flavor, more delight on our tongue and we will typically use LESS salt over all. 

But, seriously, back to this soup, stew, delicious brothiness...

We need to be honest, pre-made broth has oodles of sodium. That said, we should be making our own broth from scratch if we would like to eliminate sodium as much as possible.

-Insert snarky cackles of laughter-

Making our own broth MIX is where we need to keep our heads, y'alls. No-ones-got-time/dollars/gumption-for-that simmer a pile of business all day. 

In playing with a plant based diet I found a GEM of a resource, an amazing wife, mom, cook of all things healthful. She makes her own low sodium Vegetable Broth Mix! I've cut and pasted her recipe and directions below. Follow her, love her, leave her a blip of thanks and go play in your kitchen! 

http://myplantbasedfamily.com/2012/11/11/veggie-broth-mix/

Veggie Broth Mix
Ingredients

3 Tbsp onion powder
1 Tbsp garlic powder
1 Tbsp sea salt
1 tsp black pepper
1 tsp thyme
1 tsp paprika
1/2 tsp tumeric
1/2 tsp parsley flakes
1 cup nutritional yeast

Do

Mix all ingredients together, adjusting for your taste preferences. (If you hate once of these spices simply omit it.)
Store in an air tight container.
Serve

Use this broth mix by adding 1 Tbsp of mix to warm water. I like to add extra salt to the finished product. This recipe makes about 1 1/2 cups of dry veggie broth mix, that’s 24 cups of broth. I haven’t added up the cost but I think it is a much better value that all of the veggie broth I’d been buying.

Use this veggie broth in any recipe. Some of my favorites include Chickpea Noodle Soup, Minestrone Soup, Potato and Kale Soup but it is also incredible mixed in warm noodles, rice or watch it take your favorite casseroles to the next level. For more ideas check out my Recipe Page!