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92 Year Old Yoga Master

Guess what?! Today is Thursday and do we have an inspirational and educational clip for you today! Check it out…it will touch your heart 🙂 Have a great day and wonderful weekend!

Osteoporosis and Pilates

By Lisa Goddard B.A. B.ScOT, Certified Pilates Instructor

We hear a lot about Osteoporosis (and Osteopenia) these days.  Both of these disorders involve bones and are commonly associated with aging.  Osteoporosis is a skeletal disorder where bone strength is compromised leading to greater risk of bone breakage.  Osteoporosis literally means “porous bones”.  Osteopenia, the precursor condition, means “thin bones”.  Osteoporosis is a “silent” disease because often there are no symptoms until fracture occurs.

Although Osteoporosis can affect men (1 in 8 Canadian men over age 50), most Osteoporosis sufferers are post-menopausal women (1 in 4 Canadian women over age 50) for a few reasons.  Women have bones that are naturally smaller, lose calcium in their bones when breastfeeding and often don’t consume enough dietary calcium.  Osteoporosis is often called “a paediatric disease with geriatric consequences” because poor nutrition and lack of physical activity in childhood can hinder optimal development of strong bones.

So how can you reduce your risk for Osteoporosis?  Many lifestyle choices can help to prevent the onset as well as reduce the severity of Osteoporosis once diagnosed. Firstly, get proper nutrition, especially sufficient Calcium and Vitamin D, and strive for a healthy body weight.  In addition, exercise is considered to be fundamental at any age to minimize bone loss since bones respond to mechanical stresses (such as gravity, muscle contractions, impact with the ground, vibration etc.) by becoming stronger.  These “stresses” can be deliberately activated by exercise.  The skeleton experiences these stresses as challenges to its structure and forms new bone to be able to withstand the challenges exercise provides.  It is a fact that astronauts lose bone density in space due to weightlessness.  Similarly, a sedentary lifestyle can lead to bone loss due to lack of “stress” put on the bones.  Research confirms that an active lifestyle increases bone density and reduces the risk of fracture.

In Osteoporosis prevention or management, you want exercise that will improve postural stability, balance, muscle strength and range of motion for joints. Although bones and muscles take longer to become stronger as we age, they never lose their ability to do so. The best exercises to promote bone formation are weight-bearing endurance activities that involve some impact and resistance.  Pilates exercises offer all of the above while staying mindful of correct spinal alignment and safety.  Pilates standing (or weight bearing ) exercise on the mat uses hand weights, weighted balls, resistance bands and Magic Circles to increase muscle strength in lower and upper body.  The straps and springs of the Reformer achieve the same result with endless variation.

Pilates excels at a special level of benefit for Osteoporosis:  core control.  Strong core muscles are important for spinal/pelvic control, posture and balance. Very fragile Osteoporosis clients need core strength to brace against a cough or sneeze which can result in a sudden forward bend causing a spinal fracture.  Also, Pilates can help prevent falls since Pilates exercises develop body awareness, concentration and focus.  Finally, many exercises in Pilates train functional movements that are related to daily activities.  So, you can feel stronger, more independent and often more calm and confident.

Pilates could be your clear link to stronger bones and a healthier, happier you.

 

By balancedmotionblog Posted in Pilates

Apple Oatmeal Muffins

Ingredients

  • 1 1/4 cups whole wheat flour
  • 1 1/4 cups oats
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon cardamom
  • 1/8 teaspoon ginger
  • 1 cup unsweetened applesauce
  • 1/2 cup light coconut milk with the juice of half a lemon (or low fat buttermilk)
  • 1/2 cup packed brown sugar
  • 2 tablespoons melted coconut oil (or vegetable/canola oil)
  • 1 large egg, lightly beaten
  • 1/2 teaspoon vanilla extract
  • 2 small Gala apples, chopped into small pieces
  • Brown sugar and nutmeg, for sprinkling on top

Instructions

  1. Preheat oven to 375 degrees.
  2. Line a 12 cup muffin tin with muffin wrappers or spray with nonstick cooking spray. My non-stick muffin tin works so well I didn’t need either.
  3. In a large bowl, combine flour, oats, baking powder, baking soda, salt, cinnamon, cardamom and ginger.
  4. In a medium bowl combine applesauce, buttermilk, sugar, oil, egg and vanilla extract.
  5. Make a well in the dry ingredients and pour in your applesauce mixture. Stir until just moist.
  6. Fold in the chopped apples. Fill muffin cups 2/3 to 3/4 full.
  7. Sprinkle raw sugar and a light dusting of nutmeg on top of the muffins.
  8. Bake for 16-18 minutes.

Notes

By balancedmotionblog Posted in Recipes

Turmeric Sea Salt Popcorn (organic)

Ingredients

  • 3 tbsp coconut oil
  • 1/2 cup organic corn kernels
  • Sea salt, turmeric and black pepper to taste
  • Optional: Sprinkle with some nutritional yeast for a faux-parmesan taste

Method: In a medium size pot on the stove melt the coconut oil on medium high (NOT maximum — this is an important step to making perfectly popped kernels). Once melted, add the kernels and cover the pot with a lid. Give the pot a shake every so often until you hear it begin to pop. Don’t let the pot sit on the hot element for more then 5-10 seconds at a time once the kernels begin popping. Remove from heat when you hear no more pops!

Put into a large bowl and sprinkle your sea salt, turmeric and black pepper to taste.

**Little tip to make the ingredients stick: Mist the popcorn lightly with a little purified water before adding dry flavorings to help them stick.

Side Note on Microwave Popcorn:

A potential danger in microwave popcorn is diacetyl, an FDA-approved chemical found in the fake butter flavoring. There’s even a debilitating respiratory disease called “popcorn workers lung,” (the medical name of the condition is bronchiolitis obliterans) suffered by microwave popcorn factory workers caused by extended inhalation of the chemical’s fumes. In response to the concerns regarding the risks of diacetyl exposure, a number of microwave popcorn manufacturers have discontinued using it in their products.

To read more on why organic popcorn is far better for you than microwave or theatre popcorn visit www.joyoushealth.ca or www.care2.com

By balancedmotionblog Posted in Recipes

Community Yoga Experience

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On Saturday September 8th, at Navigateurs Public School, over 100 people of all ages in the community came together to share a Yoga Experience. For some this was a family event and for others a chance to see people maybe they haven’t seen in a while but for all it was an opportunity to Challenge the Mind, Balance the Body and Nurture the Spirit. This class was presented by 5 Yoga teachers in the community, each one of us is trained in different styles of Yoga and it was truly beautiful to see the marrying of all those styles in one class. On Saturday we also raised awareness of the positive benefits of Yoga and Meditation for Mental Health. Carol Boeringer the co-ordinator of the Northern Star program (a division of CMHA) was present with her volunteers to provide us with a healthy snack. The Northern Star program is a Consumer/Survivor Initiative for individuals and their families who live with mental illness. As a community that day we raised $220.00 for their program. This is a crazy world of schedules and to-do lists that sometimes never end. The opportunity to connect the mind to the body while letting everything else go (even if it is only for one hour a week) is so important. On Saturday September 8th We truly learned that no matter what your abilities are, Yoga is doable for anyone. If you would like to see more photo’s of the day please Click here to check out our Facebook page.

Saturday truly was a day of magic and joy.

Thank you to all of you who showed up and a special thank you to:

Navigateur French Public School for providing the gym at no charge.

Steve Teal for providing the sound system.

Cassie Daviau and Danika Bailey grade 8 students from St. Michel who volunteered their time. 

Anna and Liz whose creative energy and tireless commitment to this event helped make it a huge success.

Lorrie Mickelson, Trudy Rivard, Anny St. Jean and Terri Ann Gilbert for sharing the stage with us and presenting their beautiful gifts of Yoga.

Goat Cheese Stuffed Chicken Breasts

Goat Cheese Stuffed Chicken Breasts

This recipe makes 4 servings

Ingredients

  • 6 oz (170 g) goat cheese
  • 2 minced cloves of garlic
  • 1 green onion, minced
  • 1 tsp (5 mL) dried thyme
  • 1/2 tsp (2 mL) dried marjoram
  • 1 pinch cayenne pepper
  • 4 chicken breasts, boneless, skinless
  • 2 tbsp (30 mL) extra-virgin olive oil
  • 1/2 tsp (2 mL) ground cumin
  • 1/2 tsp (2 mL) paprika
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper

Preparation

In small bowl, combine goat cheese, garlic, green onion, thyme, marjoram and cayenne until smooth; set aside.

Trim any fat from chicken. With knife held horizontally and starting at thinner side, cut chicken in half almost but not all the way through; open like book. Spread 1 side of each with one-quarter of the cheese mixture. Fold uncovered side over; secure edge with small skewer or toothpicks.

In small bowl, whisk together oil, cumin, paprika, salt and pepper; brush all over chicken.

Place on greased grill over medium-high heat; close lid and grill, turning once, until golden brown and chicken is no longer pink inside, about 16 minutes.

By balancedmotionblog Posted in Recipes