Health Advice: Eat Well When Out

Q: I often travel for work and have to eat at restaurants more than 5x/week.  It's hard to control what the chef puts onto your plate.  What are some tips to stay healthy during mealtime when dining out?

A: Great question!  This is one many people struggle with.  First off stay clear of fancy drinks which can add extra sugar and calories.  Opt for water, unsweetened tea, a glass of wine, vodka and tonic or a simple martini.  

If the location serves large portions, order an appetizer or side dishes instead.  Seafood options for proteins usually contain less sodium and are low-fat.  Search for key words such as "baked salmon", "grilled shrimp" or "sauteed scallops".  Ask for the salad dressing on the side.  A healthy looking salad can be killed by being soaking in a heavy dressing.  Also choose fruit options for dessert instead of sugary cakes or chocolate.
Simple changes can be made when picking ethnic food choices.  When dining out for Mexican food switch to black beans instead of re-fried.  Opt for a soft shell tortilla instead of hard.  A grilled chicken sandwich is a better option instead of a burger.  When ordering Chinese food pick steamed brown rice instead of white.  For your appetizer, Miso soup is much better compared to fried egg rolls.

Some healthy fast food restaurants include Panera Bread which serves organic chicken and half portions dishes.  Their food labels are posted on their menu and online.  Another good pick would be Noodles and Company which cooks with Soybean oil and uses fresh vegetables in a variety of ethnic dishes.

Break It Down: Double Leg Stretch (Part 2 of Series of 5)

Advancing into the ab series we have the Double Leg Stretch.  Imagine your legs move as one unit to execute this challenging exercise.

Purpose- teaches how to work in opposition, strengthens core, flushes out toxins

Preps- 100s, Single Leg Stretch, Feet in straps, Double knee folds, Leg Springs (Frogs, Lower/Lifts) 

Form- hollow out abs, press arms into thighs as legs extend out long/low, hug knees into tight ball shape, pull into midline throughout


*May not be appropriate for those with low back or neck issues.  See modifications below.

Modifications- hands support head or keep head down, do standing version with squat and pressing into body standing up, higher angle of limbs for more support, hands under bottom for more low back support

How to Advance- Magic circle/ball/band in hands or feet, add in arm circle with optional hand weights, arms circle first than legs than both move together, perform on Reformer with hands holding straps

Challenges- connect right from Single Leg Stretch without lowering head, add in more reps, legs hover 2 inches above floor, perform on Cadillac using roll back bar or arm springs

360 Matwork with Benjamin Degenhardt

 I had the pleasure of meeting Benjamin Degenhardt when he traveled to Plymouth, MI teaching his 360° Pilates Mat Intensive (A nuts-and-bolts approach to Joe’s original Mat).  What an eye opening experience!  The best part?  Taking the time after 5 years of teaching to re-read Joe Pilates book and being able to appreciate his work on a whole new level.  

Sometimes we forget the basics.  We get caught up in the choreography.  Where do we point or flex?  When do I breathe?  Benjamin reminded us to move our bodies and trust it will come together along the way.  The body speaks one language and that is of movement.  Don't get caught up in the preparation of each exercise when the movement is more meaningful.       

Benjamin with an original copy of "Return to Life" signed by Joe himself.

Movement potential is different for everybody.  The Matwork should be your basis for assessing your clients.  Break down each exercise if needed to focus on the activation such as the tailbone curl to start your Roll Over.  If your client is struggling here think about how the different pieces of equipment could assist in creating building blocks to success.  The Mat is their homework and key to having progress in the next session.

Focus on how to create space and support in every exercise.  The image of a flat tire vs. one that is brand new and inflated are great examples of poor posture vs. ideal posture.  Have your clients do the "wrong" way first than have them feel the correct way.  

Prior to this workshop I had a whole process of talking through how when you sit tall your hips, shoulder and ears are stacked up.  You feel length reaching up through the crown of your head.  Blah, blah, blah.  Maybe 25% of them fully understood or could get their body to look tall while seated.  Now I simply say, "Deflate your body like a flat tire.  Now inflate your body."  Poof!  Magic.  Everyone can understand the universal difference and feel their body being lazy compared to fully active.    

Pilates was meant to arouse sluggish blood, work every cell in your body and not be all about having 6-pack abs.  There is a deeper meaning in the work.  It is truly a mind body experience.  One that will transform you from the inside out!