Alexa Lane | Dance Coaching and Wellness
Dance Technique & Conditioning | Theatre Arts
VEGAN AND GLUTEN FREE COSMETICS
If you are vegan like me or have gluten sensitivity you may not want to use personal care products or cosmetics that contain ingredients of animal origin or gluten. Finding cosmetics can be difficult because many companies use wheat, animal products, and an ingredient called carmine which is obtained from the carminic acid of scale insects and is often used in lipstick.
I wanted to recommend some of my favorite natural lines that carry vegan and gluten free cosmetics. Of course, always make sure you read all ingredients when shopping.
• Gabriel Cosmetics
• Neal’s Yard Remedies
• Jane Iredale
SPICE UP YOUR GRAINS
Grains are a great source of vitamins, protein and healthy carbohydrates that we need to sustain energy. Some people shy away from grains because they fear gluten sensitivity. Truth is, for most people, gluten is not an issue. It is an problem for the one percent of Americans who suffer from celiac disease or approximately six percent of the American population who have gluten sensitivity.
If you are sensitive to gluten you want to avoid wheat, barley and rye. Here are a few gluten free grains to try: amaranth, buckwheat, corn, millet, oats, quinoa, sorghum, teff, and rice
Below are a few tips on how to spice up your grains:
For brown rice – long grain brown basmati is good, healthy and fairly quick to cook.
• Instead of using water, use a vegetable broth or stock. Either low sodium or regular.
• Add any or all of the following dried spices to the pot (a few shakes are fine): Paprika, garlic, minced onion, red pepper flake, cayenne, turmeric or chili powder.
• For more depth of flavor consider a squeeze of lemon or lime and a dash of tamari sauce.
• You don’t need to add any oil or fats – it doesn’t do much for the dish except to add completely unnecessary fat and calories.
• To make a simple Mexican inspired rice add a few tablespoons (per cup of rice) of your favorite red or green salsa
Source: http://www.pcrm.org/health/diets/ffl/newsletter/question-of-the-month-may-2013
RHYTHM AND FLOW
As a dancer, I’ve always been aware of the magic of music and how moving to different rhythms can transport my body and mind to an altered state of being. This is one of the many reasons that I gravitated toward the hatha yoga style “vinyasa.” There are different interpretations of the meaning of the word vinyasa, but two popular definitions are “to place in a special way” or “breathing movement system.” In essence, just like a precisely choreographed dance, vinyasa sequences take the yoga practitioner through a series of yoga postures (asanas) designed to create balance in the body and link the movement to the breath. By uniting the rhythm and flow of the breath with the movement the yoga practitioner opens up and taps into a deeper flow of consciousness. I find this to be true. My own vinyasa practice not only helps my body, but it becomes a movement meditation. The practice helps me release any stresses that may have occurred in my body and transports my mind to the present moment. Vinyasa, like any hatha yoga class, is great to practice before you sit to meditate. It helps clear the mind and free the body.
SIMPLE YOGA STRETCH FOR YOUR BACK
If you spent the weekend out of town for the July 4th holiday weekend, chances are you may have endured hours of sitting in traffic traveling to and from your destination. Below is a simple back stretching sequence that can help release built up tension in the spine. Start this exercise very gently if you have a lot of tightness in your spine and hips. Take your time and move slowly.
Chakravakasana/Ruddy Goose
1. Stand on all fours, hands underneath your shoulders, shoulder width apart, knees hip distance apart
2. On an exhale pull in your abdominals and round spine
3. Slowly draw your hips back towards your heels
4. Inhale and drop the elbows to the floor
5. Straighten the elbows and gently arch the back
6. Repeat a few times