Pumpkin, Pumpkin Everywhere!

I drove by a pumpkin patch yesterday, and thought "It's that time of year".  I need to get my pumpkins to put by the front door.  They are not only for decoration but also can be used in some of your favorite foods.   Pumpkin is being put in everything during this time of year... coffee, donuts, soup, and even ravioli.

Did you know that pumpkin is good for you?  Pumpkin is a nutrient dense food filled with vitamins and minerals but low in calories.  It is high in fiber so will keep you full longer.  Pumpkin contains beta-carotene which the body converts to vitamin A and essential for eye health.  The vitamin A also helps the body fight infections and recover from the common cold faster.  The beta-carotene in the pumpkin is also good to help the skin look younger.  The pulp can even be used in a facial-mask.

Here is a recipe for pumpkin bread with a little added protein from greek yogurt.  Let us know what you think!

Greek Yogurt Pumpkin Bread

Ingredients:

2 cups flour

3/4 tsp. baking soda

1/2 tsp. salt

1 1/2 tsp. cinnamon

1 cup sugar

1/4 cup butter (or softened coconut oil)

2 eggs

1 1/2 cups pumpkin

1/3 cup plain greek yogurt

1 tsp vanilla

Instructions

1. Preheat oven to 350°.
2. Combine the flour, baking soda, cinnamon, and salt, stirring with a whisk.
3. Place sugar and butter in a large bowl, and mix until well blended
4. Add the eggs, pumpkin, yogurt and vanilla.
5. Add flour mixture; mix until blended.
6. Spoon batter into two loaf pans coated with cooking spray.
7. Bake at 350° for 1 hour or until a toothpick inserted in center comes out clean.

Try adding 1/3 cup of chocolate chips.

Found on www.sublimereflection.com

We asked some of our clients what their favorite Pilates exercises are.  Here are a few of their responses.




Bridging... because it helps my lower back and stretches my back all along the spine. - Nancy





Short spine on the reformer and rolling like a ball.  Both exercises give a great core/ all body working helping with stability.  Rolling like a ball also helps with balance.  I also love the plank.  It works everything especially is moving while holding the plank.- Kathy










Jumping! Great cardio workout.  And short spine because it stretches my entire body, releases stress, and improves breathing. - Laura

Why Pilates?... Why Polestar Pilates?

Why Pilates?

I'm often asked how I ended up where I am.....like many others in the fitness world, I've had personal injuries that have led my interest in specific trainings to find healing. On my path, I was l led to Polestar Pilates. I was drawn to them because of their mission to create life changing movement experiences. Polestar Pilates philosophies have been an integral part of my work for several years. God made us so marvelously complex and yet so simple at the same time!  Moving the body as it was designed brings strength and healing.
Positive movement experiences are always the mission!  We focus on how the body moves and functions to be in the best shape in order to live life to your fullest potential. Helping you find your inner strength is truly our goal.
I've been so blessed to be a part of many others journey on their path to wellness.  Over the past 23 years I have seen clients overcome various obstacles. Here are a few inspiring examples!
*Clients that have been able to reduce or eliminate medications
*Pro athletes adding Pilates to balance out their training programs
*Chronic pain clients that are so fearful to move when they begin, then realizing freedom of movement when function is restored
*Post operative and post rehab clients that learn how Pilates can bridge the gap to wellness during recovery
*An 87 year old great-great grandmother who is as spunky today as she was 17 years ago when we began working together
*Spinal cord injury client that has gained range of motion

*Clients that have seen an increase in bone density to the effect that they've been removed from the label of osteoporosis

*Clients with MS that have been able to maintain independence and movement even through flares of their condition

*Clients suffered from strokes using Pilates for functional rehabilitation

Pilates changes lives. To some it is simply another form of exercise to add variety to ones routine, to others it is a groundbreaking revelation that blows their mind!




Why Polestar?

Staying Hydrated During These Hot Days

We have compiled a list of tips to stayed hydrated during the summer.


-Always keep a bottle of water with you to remind you to drink.
-Start and end your day with a glass of water.
-Enjoy a glass of water before each meal.
-Thirst is not the best indicator that you need to drink water.  If you get thirsty, you’re already dehydrated. 
-Drink water before you exercise or go out in the heat is a good rule.
-Watch your caffeine and alcohol consumption.  Drink a glass of water for every glass of wine or cup of coffee you enjoy.
-Eat foods that contain water... watermelon, yogurt, oranges, salads count.
-Drink enough water to go to the bathroom every two to four hours, and your urine should be a light color.





Don't like plain water?  Try this spin...




Lemony Herb Cucumber Water


1/2 cucumber
1 lemon
2 sprigs rosemary
1 handful thyme
1 handful mint
Wash and thinly slice cucumber and lemon.
Fill a pitcher with water.  Add cucumber slices, lemon slices, and herbs.
Refrigerate for an hour before serving.

Baked Avocado Rolls

While on vacation, I saw these on a menu as an appetizer.  I thought it sounded good especially during the summer months.  Luckily a fellow instructor pointed this recipe out to me.  A little healthy recipe to try for an appetizer or maybe even for a Fourth of July celebration.


Baked Avocado Rolls



Ingredients:
3 medium avocados, diced
½ Cup red onion, diced
½ Cup sun-dried tomatoes, diced
3 Tbs cilantro, chopped
½ tsp kosher salt
½ lime, juiced
8-10 egg roll wrappers


Instructions
Preheat oven to 350 degrees.
In a mixing bowl combine the avocado, onion, sun-dried tomatoes, cilantro, kosher salt, and lime juice. Toss gently to combine.
Position egg roll wrapper so that the corner is pointing toward you. Add roughly 2 Tbs of avocado filling to the center of the wrapper. Fold the bottom corner up, ¼ of the way, over the filling.
Fold both sides in toward the center. Brush the top corner edges with water then roll the egg roll closed.
Placed finished egg rolls on a sheet pan, spray both sides with cooking spray and bake for 30-40 minutes. Flipping halfway once the bottoms have browned.
Serve with Sweet Cilantro Sauce.










Sweet Cilantro Dipping Sauce
• 1⁄4cup white vinegar
• 1⁄2teaspoon Worcestershire sauce
• 1teaspoon balsamic vinegar
• 1⁄2cup honey
• 1⁄2cup chopped cashews
• 2⁄3cup fresh cilantro
• 2garlic cloves
• 2green onions
• 1tablespoon granulated sugar
• 1teaspoon ground black pepper
• 3⁄4teaspoon ground cumin
• 1⁄4cup olive oil


Puree all above in a blender.


Enjoy and let us know what you think.

CoreAlign

What is that ladder looking thing?... and oh my, those pedals move!

That is a common question for both veteran Pilates clients and the newcomers.

The CoreAlign is a unique piece of equipment that is a blend of mind-body, cardio, and strength.  It improves balance, posture and movement patterns.  This revolutionary apparatus was developed by Jonathan Hoffman, a physical therapist, who believes the body heals and functions best when it moves in a balanced and sound way.  It cannot only be used to challenge the devoted Pilates client, but also for musculoskeletal rehabilitation.  Through training, the CoreAlign creates controlled stability and dynamic mobility of the body.  Many of the exercises put the body in a up-right position, which many clients like.  Stabilizing muscles instantly are recruited to perform even the basic exercises.

The next time you are in the studio ask the instructor if you can try it out.

Oh the Pilates Chair!

When we ask clients what their favorite piece of Pilates equipment is, the response is rarely the Pilates chair.  It is a very challenging piece of equipment and can be a little scary with some exercises. 

The original chair, or "Wunda Chair" was designed by Joseph Pilates to be used at home in a small NY city apartment.  Early designs even converted from a Pilates chair in to a chair that someone could sit in.  Over the years modifications to the original chair have been made... increase chair's height to meet the height of the cadillac, adding the number and resistance of springs, splitting the pedals to make 2 pedals instead of the 1 pedal on the original chair, and adding resistance bands hooked on to the chair.

Unlike on the reformer and cadillac, exercises on the chair are done sitting or standing which make for an athletic kind of exercise.  There are many beginner and intermediate exercises that can be done on the chair, but there are numerous advanced exercises that require a lot of body stability.  The Pilates client that wants a challenging workout on the chair will need to have a strong core, good upper body and leg strength, and scapular and pelvic stability.  An exercise series on the chair is good for not only the regular Pilates client, but also runners, bikers, skiers, and basketball, football and soccer players.  Many of the exercises involve explosive movements while maintaining stability. 

Try the chair... you may love it!