Katelyn Sander

Cheers to the Weekend!

"Soup of the Day"...just got Serious!

It IS the weekend. Schedules are really helpful these days. But not so much today. Today, make sure it FEELS like the weekend. Indulge a little. Play a lot. Take a break from the serious news and dive into some positive media. Curl up and watch a movie or read a book in the middle of the day... And...if you feel the need to be productive, surprise and delight someone you love. Write a love letter... start a dance party in the kitchen... make breakfast in bed... give a foot massage...

Inspiration of the Day

"Time you enjoy wasting is not wasted time." - Marthe Troly-Curtin

Workout of the Day

Okay. ONE thing I'd like you to schedule this weekend: Opportunity to move. It doesn't matter what it is. Ideally something you enjoy. Either during, after the fact, or both.

Toronto has some incredible green spaces. Throw on a pair of sneakers and go explore. Some of these areas are great on bike too!

  • West Humber Parkland
  • Bluffer's Park
  • High Park
  • The Leslie Spit
  • Evergreen Brickworks
  • The Beaches Boardwalk/Ashbridges Bay
  • Trillium Park and William G Davis Trail

Mobility of the Day

The Pigeon. Bert does an AMAZING Pigeon.

via Gfycat

But I'm talking about doin' a different sort of Pigeon:

This is such an effective hip opener. Feel free to google modifications, as there are many depending on your personal degree of mobility. I love this one as it encourages external or "outward" rotation of the femur in the hip socket of the front leg; and targets the psoas muscle in the back leg. The psoas, as many of you know, is a primary hip flexor, it likes to move our laps towards our torsos and is chronically shortened in those of us who sit for too long. Opening up the hips can help ease tension in the low back and relieve sciatic nerve tension.

If you're feeling REALLY tight, don't be shy to prep this move with a seated or prone figure four stretch.

Okay. Back to the Pigeon:

  • Start on your hands and knees. On a yoga mat, exercise mat, or thick towel or rug.
  • Bring your right knee forward to the floor between your hands.
  • Tuck the toes on your left foot under and slide your left leg back.
  • Lean the outside of your right glute/hip down on the mat, allowing your right foot and shin to rotate to the other side.
  • Spread your right toes and slightly flex your right foot keeping this leg active. Start to increase the angle between your thigh and shin, while reaching your left leg back behind you.
  • Without torqueing your right knee, try to shift your left hip down and forward, and use your core to "square your hips," make your pelvis more vertical (vs tilted back) and make your right and left hip relatively level. This should ease tension in the low back and increase the stretch through the left hip flexor and inner thigh.
  • Keeping gently reaching your left leg/foot behind you.
  • Once you feel a good stretch in your right outer hip, and potentially one through the hip flexor on the left side, you're in a good place to hang out for a bit.
  • From here, you can press through the heels of the hands, drop the shoulders, and open up the chest and throat on your inhale. Exhale and sink a little deeper into the stretch.
  • Alternately, you can reach up towards the sky with a deep breath and then fold foward as you exhale. Hang out with your forehead on the floor and arms extended in front of you.
  • Don't forget to repeat on the other side. Bert pigeon's on his good side only. We want YOU to be symmetrical.

Naturopathic Wisdom of the Day

Not so secret: I love red wine. And decadent food. And I pretty much consistently indulge in both on the weekend. I'm also careful to balance the alcohol and sodium with WATER!

Here's a great tip from Dr. Cugliari:

Stay hydrated! Remember to drink at least 2L of filtered water daily to keep your mouth and mucous membranes moist, and to assist the skin in transitioning from winter to summer. Proper hydration also supports gut health by improving the quality of bowel movements - an important way our bodies eliminate waste!

For questions about this and other naturopathic health solutions, feel free to connect with Dr. Cugliari directly.

Bite of the Day

Elise Clarke - of the Sport Medicine Clinic - shares this easy, healthy, really delicious recipe for Red Lentil Kale Curry.

Check it out here.

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Do you have a "Something of the Day" you'd like us to share? Email Meg.

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