Author: Lindsay Ingalls

Fitness Friday

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Good Morning! Happy Friday! This morning the Hubz and I scrambled out of bed this morning to make it to the 6am Flow Yoga class at the Y. It was our first yoga class since joining the Y and honestly we were a little skeptical. We are used to doing classes at a studio which has a different feeling and flow to it. At the Y the class is held in an old gym with a loud air conditioner running and our mats set up in a circle. We went with it though.

Today’s class was particularly hard for me because I’ve been doing so much running and gardening and not nearly enough stretching. At first I was cursing all of the downward dogs in my head because my body was so tight and I eventually had to drop down to childs pose but as the class went on my body became looser, the fan became more soothing than a distraction and I really began to enjoy the experience. After class the Hubz and I had Friday breakfast at the Co-op and discussed the class; both of us agreed we’d like to make it part of our Friday routine.

In other fitness news the Hubz and I have joined the Y and we are loving the ability to run, swim, use other cardio equipment and all of the other great features that the Y has. It isn’t your fancy gym but it works and our needs are met. I also was fitted for new running shoes this week and they are working out great. I highly recommend going to a shop where the staff is knowledgeable and can get you fitted to the right shoe for your feet and body.

Here is the weekly wrap up of my workouts:

  • Friday: 2.5 mile run in 30 minutes
  • Saturday: 500 yard swim (30 minutes), 2 mile walk (40 minutes), Hardcore Gardening (90 minutes), Vigorous Gardening (180 minutes)
  • Sunday: off- so sore!
  • Monday: C25k- 30min; walk 40min
  • Tuesday: walk 30 min
  • Wednesday: C25k 30 min; lap swimming 20 min
  • Thursday: Stair Master and Cybex 35 min
  • Friday: Flow Yoga Class; 60 min

Days: 11/25 Days  12 hours & 15 minutes/15.5 Hours (it’s crazy I’m almost to my goal for hours and it’s not even half way through the month- WIN!!)

Q: Do you have a gym membership? Do you find that it makes you more motivated to workout?  If not what does motivate you?


 

Three Things Part 3: Hot Towel Scrub

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This is our last of the Three Things Series (you can read one here and two here).  If there is one suggestion out of all three this is probably the easiest for everyone because you (most likely) will not have to run out to the store to purchase a washcloth or small towel.

Hot Towel Scrub

Body scrubbing can be done before or after your bath or shower, or anytime during the day. All you need is a sink with hot water and a medium-sized cotton washcloth.

For the maximum effect, scrub your body twice a day: once in the morning and once again in the evening. Scrub for two minutes to 20 minutes, depending on how much time you have. The process of the hot towel scrub has a deeper physical, mental and emotional effect when done at the sink as opposed to in the shower.

Directions:

  • Turn on the hot water and fill the sink.
  • Hold the towel at both ends and place in the hot water.
  • Wring out the towel.
  • While the towel is still hot and steamy, begin to scrub the skin gently.
  • Do one section of the body at a time: for example, begin with the hands and fingers and work your way up the arms to the shoulders, neck and face, then down to the chest, upper back, abdomen, lower back, buttocks, legs, feet and toes.
  • Scrub until the skin becomes slightly pink or until each part becomes warm.
  • Reheat the towel often by dipping it in the sink of hot water after scrubbing each section, or as soon as the towel starts to cool.

Benefits:

  • Reduces muscle tension.
  • Reenergizes in the morning and deeply relaxes at night.
  • Opens the pores to release stored toxins.
  • Softens deposits of hard fat below the skin and prepares them for discharge.
  • Allows excess fat, mucus, cellulite and toxins to actively discharge to the surface rather than to accumulate around deeper vital organs.
  • Relieves stress through meditative action of rubbing the skin.
  • Calms the mind.
  • Promotes circulation.
  • Activates the lymphatic system, especially when scrubbing underarms and groin.
  • Easy massage and deep self-care.
  • Can be a sacred moment in your day, especially if done with candlelight and a drop or two of essential oil, such as lavender.
  • Creates a profound and loving relationship with the body, especially parts not often shown care, and especially for a person with body image problems.
  • Spreads energy through the chakras.

 

© 2010 Integrative Nutrition 5/10

To learn more about my health coaching visit my site http://gethealthywithlindsay.com/

Three Things Part 2: Tongue Cleaner

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I hope you are enjoying this series! The second item is a tongue cleaner which you can find at most pharmacies and super stores.  I had always heard of brushing your tongue but I had never heard of or even seen a tongue scrapper until I started at IIN.  Once I started using one I found that my cravings were reduced and yes it really does improve kissing!

Tongue Cleaner

The tongue cleaner, an inexpensive yet transformative utensil, is a simple, thin, u-shaped piece of stainless steel. It consists of a blunted edge that removes plaque and build-up from the surface of the tongue. Dentists in America are recommending the tongue cleaner more and more because it helps to fight cavities by removing bacteria from the mouth. The tongue cleaner also prevents bad breath, especially for people who eat a lot of dairy and build up mucus in the mouth, nose, and throat.

The tongue cleaner comes from the tradition of Ayurveda, which asserts that people who use one are better at public speaking, express themselves more thoughtfully, and speak more sincerely and authoritatively. Some people ask if the same effect can be gained by brushing the tongue with a stiff toothbrush. Brushing the tongue moves stuff around and is helpful, but a tongue cleaner is more effective as it clears out the deep deposits and generally keeps the area cleaner, stimulated and alive.

Cravings can be reduced by cleaning the tongue of leftover food. When the mouth can still taste the food, you may experience cravings for previously eaten foods. A tongue cleaner reverses the process of desensitizing your taste buds, which has happened to everyone to a greater or lesser extent. It allows you to taste more subtle flavors in food so that you can eat vegetables, fruits and whole grains with greater joy. When old residue is removed from the tongue, you will be better able to taste your food and won’t need to eat as much since you will have gained greater satisfaction from your meal.

And finally, a big advantage is that it enhances kissing because it makes the tongue more sweet, fresh and sensitive. If you are in a relationship, we invite you to check this out with your partner. Make an agreement to scrape twice a day for one week, and notice the difference.

Directions:

  • Apply a few quick strokes, 2-3 times a day, or after brushing your teeth
  • Use the rounded cleaning edge to scrape gently down the tongue several times, while applying slight pressure
  • Rinse under running water and gently scrape again until no white residue is left
  • There should be no pain or gagging involved whatsoever—if you feel any discomfort, you are probably scraping too hard or starting too far back on the tongue. And if you are wondering what those bumps are at the back of your tongue, they are your salivary glands and they are supposed to be there. If you found them you’ve gone too far.
© 2010 Integrative Nutrition 5/10

To learn more about my health coaching visit my site http://gethealthywithlindsay.com/

 

Three Things Part 1: Hot Water Bottle

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Over the next three posts I am going to reveal three wonderful (inexpensive) things that are great for your health.  When I first heard about these three things during my program at IIN I was skeptical and couldn’t really understand how three simple things could really change your life and improve your health, but they really DO work.  It is amazing how small changes can have such a large impact on us.

The first of these three things is a hot water bottle.  Yes you know those big oddly shaped bags that you fill with hot water that you have probably seen in old movies and cartoons.  It sounded a little crazy to me too at first but the benefits are really wonderful and they are inexpensive too.

Fill it with hot water from the sink. The water bottle will stay warm for up to 2 hours.

Use it to:

  • Relax particular muscles or use for the entire body
  • Deliver nurturing comfort to enable a deep state of relaxation

Try using the hot water bottle on:

  • The feet for warmth
  • The back for strain
  • The lower abdomen for cramps
  • The abdomen for digestion and relaxation of body and mind

Additional Uses:

  • To combat illness: use as a warm, soothing companion to help you through flu, chills, and aches.
  • To ease menstrual cramps: a hot water bottle on the abdomen brings pain relief and soothing comfort.
  • As a bed warmer: a warm hot water bottle placed in your bed makes for a cozy sleep, especially on cold winter nights.
  • To ease arthritic pain: a natural, moist heat therapy for arthritic pain relief, especially great for hands.
  • To calm children: a warm cuddly companion to provide a calm secure feeling when children are ill or upset.
  • As a traveling companion: take it with you on trips to comfort you – no electricity needed.
  • To calm your pet: placed under a blanket, a warm hot water bottle soothes puppies in new surroundings — it provides warmth and security and calms them down.
  • To encourage restful sleep: to help you sleep after a high-stress day, lie down with a hot water bottle on your stomach, close your eyes and breathe deeply, so the bottle rises and falls. Many people carry a lot of tension there and the weighted heat releases it. Try it!
© 2010 Integrative Nutrition 5/10

To learn more about my health coaching visit my site http://gethealthywithlindsay.com/

 

 

Ethiopian Date Night

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Is the day really almost over?? I feel like I was unable to complete everything I had set out to do today.  I guess sometimes life sends you in a different direction than planned! Although I didn’t finish the dishes and I didn’t get a few health coaching projects and blog projects done that I had planned to I did get to spend time with a girl friend, spend over an hour picking out new running shoes and then the Hubz and I had a spontaneous date night.

Today we spent over an hour at Fleet Feet being fitted for the perfect pair of shoes for my feet I finally found a pair!  If you have never been fitted for shoes I really recommend that you do because I have spent the last year running/being active in a pair of shoes I chose myself and although they were nice they were just a little off. Once we finished shoe shopping the Hubz and I decided to have a spontaneous date night and take advantage of our (free-win!) Jump On It for Duino Duende.  Jump On It is similar to Groupon and if you share the deal and three others also buy it based on your reference you get it for free! Great deal right? We thought so!

We started our night off with a cocktail; Manhattan for me and a Gin Martini for the Hubz.  For our meal we both got the Tuesday night special the Ethiopian plate, which comes in vegetarian, omni and vegan.  I honestly can’t tell you everything that was on my plate but it included a split pea wat, misir wat, spicy sauce, salad, beets, kale and another item that was tasty but we have no idea what it was.

Everything was really delicious and I can’t wait to head back again for a Tuesday night date and Ethiopian food!  Additionally because of our late (for us) dinner we also were able to enjoy the live music that starts at 7pm at Radio Bean (connected cafe).

After dinner we picked up some cereal and bananas for breakfast tomorrow morning and then stopped into the garden to water our plants.  Now it’s time to sit back, relax and then head to bed to read a good book.

What are you reading right now? I am on the last book of The Girl With… series and I am going to need new suggestions! Let me know what I should be reading.

Running Around

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Good Morning Bloggies!

I know summer is (almost) finally here because I have been running around like a crazy person the past few days.  It’s a good run around though! The Hubz and I finally got our memberships at the YMCA and are looking forward to taking advantage of everything it has to offer.  Yesterday we both ran on the treadmill (even though it was beautiful out- fail) and this morning despite my desire to go to the gym early I chose to snuggle under the blankets with the Hubz and kitty instead; guess I’ll be heading there after work!

After the gym yesterday we came home and I made “pizzas” on sprouted grain tortillas and topped them with lots of garlic, portobello mushrooms, chilies, tomatoes, and dates.  Yes DATES! Such a good combination with everything, you should really try it on your next pizza.

After dinner we walked down to our garden plot and planted some red Russian & lacinato kale, astro arugula and cosmic purple carrots.  We are still discussing what other veggies we want to grow – what do you think we should grow? What are you growing in your garden this year?

After planting we headed home but first we stopped to watch the beautiful sunset over the lake- so pretty!

Today is going to be another busy day with work, meeting up with a girl-friend, gym, health coaching work, blogging and gardening tonight! To help fuel us through the day I made a batch of Isa’s Banana Flapjacks and topped with coconut, berries and maple syrup- DELICIOUS!

Recipe Of The Week: Chickpea & Spinach Scramble

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The Hubz and I have been trying to avoid soy lately so I decided to make a twist on a breakfast favorite.  Instead of tofu scramble this morning I made Chickpea scramble.  This was so good and I think I like it better than tofu scramble now (plus no belly aches after).

Chickpea & Spinach Scramble
Serves 2

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 3-4 button mushrooms, sliced
  • 1-3 garlic cloves, minced
  • 1 chili, minced
  • 1 cup chickpeas, cooked or canned
  • 3 cups baby spinach
  • ½ teaspoon paprika
  • ½ teaspoon salt
  • ½ teaspoon pepper

In a large saute pan heat the oil over medium-high; toss in the onion and mushrooms and cook for 2-3 minutes until they begin to soften.  Stir in the garlic and chili and cook for one more minute. Add the chickpeas and mash them with a fork or potato masher until they are slightly broken up; stir to combine.  Stir in the spinach and cook until wilted then stir in the paprika, salt and pepper.  Serve in a sprouted grain tortilla, with a slice of your favorite bread or eat as is!