“Friday Education: Foot and Ankle Stretches”

Foot Stretches
Happy Sunny Friday Everyone!
This weeks Friday education is all about stretching out those feet and ankles. Click here to read article.  Our feet and ankles provide the base in which to move from. As we age ankles can stiffen up affecting ankle mobility. Stretching and working the feet, ankles on a regular basis can help keep them supple. Our feet and ankles are good to us daily and deserve some much needed pampering!
Happy weekendWinking smile
Sherry
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Sherry Morton-Jibb PTS. RYT. FIS. NWL, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON.

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“Vlog Of The Week: Tired, Aching Feet”

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Hi Everyone, please click here to get some great information on taking care of your feet.

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Sherry Morton Jibb PTS. RYT. FIS. NWS, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher, Owner

 

“Friday Education: Twist and Shout!”

spinal rotation

Hi everyone,
A wise movement educator once said to me “Build spinal rotation and other movements will improve.  Today’s education link is my shout out to this theme and follows from Wednesday’s video blog. Click here to read article.  I thought this blogger did a great job of outlining how rotation is key to your successful Pilates practice as well as supple spinal movement generally. (But her descriptions of two exercises are fairly wordy, so beware)  Also, if you have Osteoporosis, keep in mind that FULL rotation of Thoracic Spine and Hips is not recommended.
Wishing you all an active and amazing weekend!
Lisa
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Lisa Goddard B.A., BScOT, NWL, is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

“Monday Recipe: Baked Parmesan Zucchini”

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Baked Parmesan Zucchini

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Yield 4 servings

Crisp, tender zucchini sticks oven-roasted to absolute perfection. It’s healthy, nutritious and completely addictive!

Ingredients

  • 4 zucchinis, quartered lengthwise
  • 1/2 cup grated Parmesan
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon garlic powder
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons olive oil
  • 2 tablespoon chopped fresh parsley leaves

Instructions

  • Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.
  • In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste.
  • Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown.
  • Serve immediately, garnished with parsley, if desired.

Notes

Adapted from Cooking Classy and iFOODreal

This is a very heart-friendly side dish. Zucchinis are a great source of potassium, which is important in maintaining a healthy blood pressure. The soluble fiber helps to lower blood cholesterol, and the cheese helps your body absorb the fat soluble vitamins found in the zucchini.

 Nutritional Information per serving: Calories: 151.3, Fat: 11.2 g, Cholesterol: 11.6 mg,

Sodium: 218.8 mg, Carbs: 6.8 g, Fiber: 2.0 g, Sugars: 5.0 g, Protein: 7.5 g.  

Lisa

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Lisa Goddard B.A., BScOT, NWL, is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

“Friday Education:10 Spices & Condiments To Keep In Your Kitchen If You’re Trying To Eat Healthy”

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Happy Friday Everyone!
Spice it up!  We all know how spices can transform a dish, but what you may not be aware of is the amount of research that is being done on the therapeutic benefits of spices.  Turmeric has been in the news a lot lately for it’s many healthy benefits but almost every spice has some benefit beyond enhancing taste.  If you haven’t had a chance to try the Monday Chicken Fajitas  Recipe (with Cumin as one of the stars), give it a try this weekend ( I do this recipe in the cast iron pan on the barbecue as well :-).
Click here to enjoy the read!
Lorrie
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Lorrie Mickelson M.A., B.A/BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE

“Blog Of The Week: Counting Weekends!”

 

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Yeah!!!!!! Sunshine……..soak it up, breathe it in.   Our bodies and minds are anticipating the double digit temperatures this weekend.  OMG it has been a long winter.

It is at this time of the year that I start counting weekends.  It is not the usual counting of summer weekends but it is the counting of the few weekends we have between winter activities (skiing, snowmobiling, icefishing, etc.) and summer activities.  According to my calculations we have this weekend and maybe the next two before we can really dig in to the backyard. Although I do know some of your will be out with the shovels, brooms and hoses getting those decks ready AND you will be on those decks by the end of the day this Saturday J

You might be asked yourself what does Counting Weekends has to do with Yoga or Pilates.  Again, from an Ayurvedic (sister science to Yoga) perspective , our bodies and our minds times of transition, crave order.  And although I have been picking away at closets, re-organizing and sorting through coats and boots, I have really not dug in to the cleaning and sorting like I should.  I finally realized that I was not being lazy but I needed a little push from Mother Nature.  This push will come this weekend.  Although I will be outside enjoying the sunshine, I will have that extra energy and anticipation of that first weekend in May (with no snow on the ground) to help me get things done.   Yoga teaches us to be aware of what inspires and motivates us (even in every day mundane activities).  So, right after finish writing this Blog, I am putting all of our boots away in the basement.  What are you going to do to celebrate?

Enjoy the weekend!

Lorrie

001 (599x800)Lorrie Mickelson  Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE

 

 

“Monday Recipe: Chicken Fajitas”

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This recipe is one of the staples in our home.  It is great for every season and can be prepared indoors or outdoors ( even on a campfire – soon please 🙂 and it even tastes better as lunch the next day!

Chicken Fajitas

Servings size: 10 Fajitas

Source: Suppertime Survival

These are fun for everyone. Try using different colors of peppers when they are readily available. 2 ½ cups of cooked chicken can be substituted for the raw chicken in step one of the recipe. In step two, heat oil over medium high heat and stir fry onion and peppers for 4 to 5 minutes. Add the cooked chicken mixture and stir fry for 2 to 3 minutes until chicken is heated through.

 

Ingredients:

2 Tablespoons Lime or Lemon Juice

1 Tablespoon Worcestershire Sauce

½ Teaspoon each dried oregano, ground cumin and ground coriander

¼ Teaspoon each garlic powder and pepper

1 pound boneless, skinless chicken breasts, cut into strips 3 X ½ inch

2 Teaspoons vegetable oil

1 each medium onion, sweet green pepper, and sweet red pepper, sliced

1 340g package small flour tortillas (10 per package)

1 cup low fat plain yogurt

1 cup prepared salsa

 

Directions:

  1. In bowl, combine lime juice, Worcestershire sauce, oregano, cumin, coriander, garlic powder, and pepper. Add Chicken, stirring to coat. Marinate for 10 minutes or up to one hour in refrigerator.
  2. In large nonstick skillet heat oil over medium high heat: add chicken mixture and stir fry for 2 to 3 minutes. Add onion and peppers, stir fry for 3 to 4 minutes until chicken is no longer pink inside.
  3. Warm tortillas in microwave on low for 1 to 2 minutes
  4. Divide chicken mixture evenly among tortillas: top with yogurt and salsa. Fold up bottom and then fold in sides.

 

Nutritional Information per serving: 2 Fajitas: Calories: 406, Fat: 9 g, Sodium: 662 mg, Carbohydrates: 51 g, Fiber: 5 g, Protein: 30 g.

Lorrie

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Lorrie Mickelson M.A., B.A/BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE

“Friday Education: So You Think You’re Eating Mindfully”

mindful eating

Happy Friday Everyone!

Weather wise not so happy but we have weathered the storm and the weekend is upon us. Click here to read this weeks education on Mindful Eating! How often do we just eat on the run, eat to calm ourselves or shove crap food in our mouth only to feel guilty later. Mindfulness takes practice and patience to cultivate, but aren’t you worth the effort!!


Have a great weekend!

Sherry

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Sherry Morton-Jibb PTS. RYT. FIS. NWL, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON.