Monthly Archives: June 2018

Office Yoga

It’s no secret that sitting at a desk for hours each workday is not the best thing for our bodies.

“From a posture standpoint, it weakens the legs, can cause tight hips and low back pain, and stiff shoulders and neck,” said Michael Gervais, director of group programming for Equinox. “These are the biggest complaints we see these in our classes, and much of what we do in Western yoga is to counter the effects of this lifestyle.”
The good news is that doing small movements at your desk, even while seated, can make a difference.

“At minimum, you should stand and move around once an hour,” Gervais said.

Ready for a stretch break? Try these five yoga moves from Gervais to break up your workday.

1. Standing cat/cow
Use the side of the desk to arch and curl the spine. Inhale arch the spine, exhale round the spine, five to 10 deep breaths.

A standing cat/cow pose is demonstrated.

2. Standing twist
Use the desk or a wall as leverage and take three big breaths in a twist to each side.

A standing twist pose is demonstrated.

3. Crescent lunge variation
Put one leg behind you, then reach up with that same arm to stretch the front of the hips. Three breaths each side.

A crescent lunge variation pose is demonstrated.

4. Chair pose variation
With your feet touching, lift your butt a few inches off your chair, so your legs are working.

A chair pose variation pose is demonstrated.
Lift your chest and either keep your hands at your hips, or reach them overhead. Either way, keep opening across the shoulders. Five to 10 breaths.
It should feel like work for the legs.

5. Standing forward fold variation
With the feet hip distance apart, clasp your fingers behind the back and fold forward over the legs.

A standing forward fold variation pose is demonstrated.
Focus on squeezing your wrists together and opening across the chest. Let your head hang. Five breaths. Come out slowly.

Source: https://www.goodmorningamerica.com/wellness/story/yoga-moves-desk-international-yoga-day-56012758

Free Summer Meals for Children

Any child can come to Redwood Elementary School at 324 S. Lincoln Street in Fort Bragg to receive a FREE BREAKFAST and/or a FREE LUNCH from June 13 through July 10. Breakfast is served 8:00-8:30 a.m. and Lunch is served 11:00-11:45 a.m. Mondays through Fridays. Kids can just drop in during service time.

We’re happy to accommodate groups of children. If you are bringing a group, please call the kitchen in the morning at 961-3570 and leave a message saying how many will come, so they’ll have plenty of food ready for you.

Free meals are only available to minors during the dates and times listed.

Meals are provided by Fort Bragg Unified School District and USDA. USDA and FBUSD are equal opportunity providers and employers.

For more information please call Pilar Gray at 961-3521.

5 Habits of Healthy Eaters

Most eating habits are established during childhood. But that doesn’t mean it’s too late to adopt new, healthy habits.

Making healthy changes doesn’t require you to completely overhaul your diet. Start at your own pace by practicing these key healthy-eating habits.

Eat breakfast
Research indicates that eating breakfast every day helps with weight loss and weight maintenance by reducing hunger later in the day. When you break the overnight fast with a healthy breakfast, it’s easier to resist unhealthy choices during the day.
Include at least two food groups — such as whole grains, lean protein, dairy, or fruits and vegetables — at breakfast to put you on track for a day of healthy eating.

Drink water
Water is a crucial nutrient that often gets overlooked. Sixty percent of your body weight is made up of water and every system in your body requires it to function properly. Fluid needs depend on several factors: your health, your environment, how active you are, and if you are pregnant or breast-feeding. The Institute of Medicine recommends that men need about 13 8-ounce cups of water a day and women need nine 8-ounce cups of water a day.
Sometimes thirst can be misinterpreted as hunger. Check in with your body when you feel hungry, especially later in the day. Drinking a glass of water before eating can satisfy thirst and keep you from eating unnecessary calories.

Know what’s in your food
Eat foods that contain only ingredients that you can easily identify and foods with just a few ingredients. Eating more “real food” will help you cut out processed food, such as chips, cookies and frozen meals.

You will naturally choose fruits and vegetables, whole grains, lean protein sources, and healthy fats. These foods are high in nutrients, but it’s important to keep portion control in check when it comes to foods in the protein and fat groups, since they tend to be high in calories.

Be politely picky at restaurants
Most restaurants serve large portion sizes, loaded with salt and fat. To keep from overeating, request a to-go box right when your meal is served and save half for the next day. That way, you won’t be tempted to eat more than you really want or need.

Ask your server how foods are prepared and choose menu items that are baked, broiled, roasted, seared, poached or steamed. Also make sure to ask for sauces or dressings on the side, and look for vegetables or fruit as side options instead of French fries.

Practice mindful eating
Mindfulness is a form of meditation that involves focusing intently on the present — what you’re feeling or sensing in each moment, even while eating.

The practice of mindful eating allows you to slow down and savor your food, which can help prevent overeating. How? It takes up to 20 minutes for your brain to register the chemicals that let you know when you are no longer hungry. Slowing down helps your brain catch up to how full you’re feeling.

Take a moment before eating and think of the food you are about to eat as fuel for your body. Remind yourself that you would like to feel satisfied, not stuffed.

Source: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/5-key-habits-of-healthy-eaters/art-20270182