June Wellness Newsletter

The Importance of Correct Posture

There is so much talk about what foods to eat and what exercises to do for weight loss, but many people forget to consider posture.

 

What is posture?

Posture refers to the collective positioning of muscles and bones within the body. These work together to allow movement as basically every bone/joint in our body provides attachments for one or several muscles. If you have 'good' posture, there is minimal amounts of negative stress or strain placed on muscles and ligaments during movement or weight-bearing activities (like resistance training).

Without good posture it is harder to perform at your best and be physically fit.

 

So how do I improve my posture?

There are a few simple changes you can make in your everyday life to improve your posture, which in turn, may ease the pressure on your joints and bones.

  • When you are standing, your ears, shoulders, hips and ankles should be in one vertical line. Your feet should be hip width apart with your toes pointing forwards, and your knees should also be straight but not locked.
  • When you are sitting, it is super important to use a chair with firm lower back support and have a desk that is about elbow height. If you sit at a desk all day, especially if working on a computer, make sure to take a minute long break every 20 minutes to give your eyes a break and adjust your posture through light stretching if necessary.
  • Yoga is also a great way to improve posture as it helps to build strength and improve flexibility, which are necessary to maintain a good posture.
Read More.

 

15-Minute Meal: Summer Rolls + Almond Butter Sauce 

  

 

The warm temperatures of summer make us crave cooling, hydrating foods. These rainbow-colored rolls fit the bill!

They're stuffed with antioxidant-rich vegetables, creamy avocado, fresh herbs, sweet mango and a few pinches of chili flakes for a touch of heat. Oh, and don't forget the almond butter sauce - you might even want to make a double batch!

 

Ingredients for almond butter sauce

   � cup natural almond butter

   2 tablespoons rice vinegar

   2 tablespoons tamari

   2 tablespoons water

   � teaspoon chili flakes (optional)

 

Ingredients for rice paper rolls

   6-8 rice paper wraps, about 6 inches diameter

   1 large carrot, peeled and julienne cut

   1 English cucumber, ends trimmed off and julienne cut

   1 cup thinly shredded purple cabbage

   3 large green lettuce leaves (stems removed)

   1 mango, peeled and pitted, then sliced into thin strips

   � avocado, pitted and thinly sliced

   � cup each loosely packed fresh basil and mint

   a few pinches of chili flakes, to taste

 

Preparation

1. For the sauce, process all ingredients in a blender until smooth. Thin with water if desired, then transfer to a small bowl and set aside.

2. For summer rolls, one at a time, soak the rice wraps in a large bowl of warm water. I find it easiest to hold onto the edges with both hands so they don't fold. When softened, remove the wrap, shake it gently to let excess water drip off, and lay it flat on a plate.

3. Picture the wrap like a clock face with 6 o'clock closest to you. Arrange a little of each of the fillings, starting with a piece of lettuce, between 6 o'clock and the center.

4. Fold in the right and left sides towards the center, then roll the bottom of the wrap up towards 12 o'clock. Transfer the roll to a separate plate, seam side down, and repeat the process with remaining wraps and fillings.

5. When ready to eat, serve the wraps with the almond butter sauce. Note: If making the rolls ahead of time, store them in a sealed container in the fridge, wrapped in damp paper towels for up to 1 day.

 

Read More.

 
How to Pack Your Lunch For Optimum Weight Loss

1. Fill It with These Two Things

While a sandwich is one of the most popular choices on the bagged lunch menu, it's not necessarily the best choice for weight loss. Carbs may fill you up, but they can also make your brain foggy and your body feel heavy - which means feeling too tired for that afternoon run and an increased craving for a sugary pick-me-up later. Instead, go for fiber and protein. The fiber takes longer to digest so hunger pangs won't cause you to reach for more calories soon after lunch ends. And the protein will sustain your energy. Aim for at least 10 grams of fiber and at least 15 grams of protein.  

2. Do the Math

Since weight loss is a matter of calories in vs. calories used up, it's important to count calories to make sure you're not exceeding your daily limit. Have a specific number in mind for each meal and snack so you don't mindlessly pack lunch - remember that even healthy foods can be high in calories. Depending on your daily calorie intake, this midday meal should be between 400 and 500 calories.

3. Open Up and Smile

There's already a lot to consider: lunch needs to be healthy and filling, it needs to be low in calories, but it also has to taste good so that you want to eat it and feel satisfied when you're done. You have the best intentions when packing a baby kale salad, but if your taste buds aren't into it, your cravings will convince you to find something better. Speak to your specific desires, and find healthy ways to quench them. That may mean finding ways to lighten up your favorite comfort foods or throwing in a few squares of dark chocolate to satisfy your post-meal sweet tooth.

 

 


July 11, 2015
Venue: Maymont

 

See the beauty of Maymont in a whole new light, or glow, during this non-timed three-mile run/walk for families and people of all ages who love glow sticks, laid-back fun and of course, Maymont! Festivities start at 7pm; the race gets underway at 8:30pm with prizes, a DJ spinning your favorite tunes and more. Participants receive a Glow Run RVA t-shirt and glow gear. Proceeds benefit Maymont.

 

Visit www.glowrunrva.com for more information and registration.


 

"You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you."
 
- James Allen

 

 

 

 

15 TED Talks That Will Change Your Life

 

Feel like getting inspired, motivated or just looking for a feel-good cry? Then look no further. There's no better way to start your day than with a fresh cup of coffee and a nice TED talk to make you feel ready to take on your day. TED - which stands for Technology, Entertainment and Design - features "ideas worth spreading." The speaker series launched in 1984, and there are now more than 1,400 TED talks available online.  

 

 

But don't feel overwhelmed, we've rounded up 15 of the most inspirational, tear-jerking and downright beautiful TED talks out there.  

 

So sit back, relax and get ready to listen to some of the most courageous and fascinating people in the world. Each talk is shorter than 30 minutes, so feel free to bookmark for later consumption.

 

Click Here!

Like us on FacebookFollow us on Twitter