The Gluten Free Obsession

By: Karen Chaska (UNF Dietetic MS Student)

If you have been to a grocery store, restaurant, or have had a conversation with just about anyone in the past year, you have probably noticed the increased popularity in “gluten free” foods or diets. So what is this gluten that everyone is trying to avoid? Gluten is made up of two proteins (specifically glutenin and gliadin) that are found in wheat, barley, and rye. These proteins help bread to rise, as well as gives texture to gluten-containing foods. In individuals with Celiac’s disease, these proteins can cause autoimmune responses causing symptoms from anemia to migraines to inflammation of the gastrointestinal tract. Others have intolerances to gluten, which may also cause gastrointestinal issues. Some individuals choose to eliminate gluten from their diet as a personal choice.

When person decides to eliminate gluten from their diet – whether it is due to health conditions or a personal choice – there are options to continue to eat nutritiously. Many gluten-containing foods such as breads, cereals, and grains contain B-vitamins and fiber, thus it is important that a person who is not eating gluten to receive these nutrients from other sources. Other sources may be gluten free whole grains such as brown rice, quinoa, sorghum, or millet, as well as fruits and vegetables (which are always gluten free!) Some sneaky sources of gluten to watch out for are sauces such as soy sauce, and foods that may cross-contaminated by gluten such as oats. For those who are not choosing a gluten-free lifestyle, make sure to choose whole grains over white or processed grains, and to always eat plenty of fruits and vegetables. 

Be on the look out for gluten free options when grocery shopping and dining out!

Herbed Quinoa Veggie Salad

Serves 8

Dressing
⅓ cup olive oil
3 tablespoons warm water
1 or 2 large cloves garlic, chopped
1 teaspoon agave nectar
Juice of one lemon
Salt and pepper to taste
Handful of parsley leaves

Salad
1 cup quinoa, rinsed
8 leaves romaine lettuce
3 large carrots, peeled and shredded
1 cup cherry or grape tomatoes, halved
¾ cup chopped herbs of choice
Parmesan cheese for serving (optional)

Directions: Combine dressing ingredients in one small bowl and store in refrigerator until use. Cook quinoa according to directions on box and chill. Prepare vegetables and choice herbs, and then mix into chilled quinoa. Combine with dressing and serve.

Per Serving: 204 Calories, 5 grams Fiber, 4 grams Protein.
Recipe Source: http://pinchofyum.com/herbed-quinoa-garden-veggie-salad






About Karen:

Karen Chaska is a Graduate Student and Dietetic Intern with the University of North Florida. She will graduate with her Masters in Nutrition and Dietetics this coming December. Although she is originally from Minnesota, she completed her undergraduate degree in Dietetics at Florida State University. She has completed internship rotations in food service, clinical nutrition, and community nutrition prior to her specialty rotation in wellness. 

Bodhi Suspension Training

By: Carrie Walters


Falling for Bodhi One day I was glancing up at the studio TV and a particular YouTube video caught my eye.  Imagine seeing an elegant configuration of ceiling anchors, ropes, handles and foot loops that provide 4 independent points of suspension.  Now imagine seeing someone utilize this suspension system to move his or her body through a series of movements that lift against the downward pull of gravity—integrated, functional, fluid movements that focus on balance, strength and flexibility while incorporating Pilates Principles.  The students in the video moved with such fluidity and grace; it was absolutely beautiful!  Without thinking, I looked at Vicki and said, “that looks awesome, I would love to teach that!”  Next thing I knew, I was heading to Tampa for a teacher certification workshop… but more on that in a moment, first we should discuss what Bodhi is.

Physical activity in itself is exhausting; now imagine 16 hours of physical activity over the course of 2 days PLUS mentally learning new information... It was certainly a challenging and tiresome weekend but I LOVED it!  Our weekend began with the history of Bodhi; its creation, Balanced Body’s role, the equipment, set-up, etc., moved through the Bodhi exercises, and ended with a 4-point suspension challenge.  The creation of Bodhi was such an inspirational story and I was drawn to how the system awakened the mental and physical sides of strength, health, and well-being.  Now my first experience touching the ropes was a little nerve-racking; but mostly exciting.  I had played with suspension training before, but this was a whole new concept.  With all of my dance experience, Pilates certifications and personal fitness level I thought I could rock this new skillset.  Wow, was I humbled.  The very first exercise caused every muscle to fire and I had a sense of stability like I had never experienced before.

Let me take a moment to address something.  I know folks will have a very real fear of falling, but I can assure you that it isn’t possible.  Our bodies have this wonderful ability to trigger reflexes that activate our stabilizer muscles.  Look up the “righting” reflex/response.  It is quite difficult for me to explain… you will just have to feel it.

Intro to Bodhi

The word Bodhi is derived from a Sanskrit word meaning “to awaken”.  The Bodhi Suspension System “awakens” the body by stimulating many of the body’s deep support systems simultaneously.  Using 1, 2, 3, or 4 suspension points challenges the body to work with gravity in new and unusual ways.  Taking the body out of alignment with gravity fires the core stability muscles and develops integrated, whole-body strength, greater control, and dynamic flexibility.

Creation of Bodhi

After a devastating car accident left Khita Whyatt with a traumatic brain injury, she began designing a suspension system that would be most beneficial to her recovery.  She knew she needed to re-engage the non-responsive deep muscles without being able to consciously feel or contract them since her paralysis left her unable to voluntarily move her left side.  Using ropes to move in and out of alignment with gravity, Khita was able to stimulate her deepest muscle to contract involuntarily and “hug the bones” to provide joint stability.  Her rehabilitation mantra of 10,000 repetitions paired with Bodhi led to a successful recovery.  Though she still feels remnants of the accident, the casual observer would never know she had any physical limitations.

The Workshop

As we moved progressively through the exercises, each one provided a new challenge and an awareness of my muscular imbalances.  Learning about my physical strengths and weaknesses was not something I expected during the Bodhi workshop, but it was certainly a welcomed surprise.  Additionally, I loved how the Pilates principles of precision and movement were brought to suspension training.  The second day of training my body was certainly feeling something.  The feeling wasn’t any achy soreness like I experience with my weight training, or even a strong lengthened feeling from a Pilates session… it was more of a strong, supported feeling around my entire spinal column.  I felt lifted, stronger, and more supported with just a hint of muscle soreness around my entire core.  We wrapped up the workshop with 4-point suspension work.  Sure it is awesome to save the best for last, but my exhausted body didn’t agree.  Nevertheless, I gave it my best and challenged myself.  I tried Superhero, Chest Press, Chest Fly, and a few other exercises.  Think your muscles “shake” in Pilates?  Try full-body suspension in Bodhi!  Stepping out of the loops I had an overwhelming sense of empowerment and it boosted my confidence level 100%.

When I first mentioned my interest in Bodhi, I had no idea what an amazing tool it was.  Now I can honestly say that I am a believer in the Bodhi Suspension System and the benefits it can bring.  I look forward to teaching and helping others awaken their bodies.  Look for Bodhi coming this fall to Body Balance Institute in Jacksonville, FL!

Oov Workshop Experience

By: Kristen Sullivan

A weekend in March of this year, I attended the Oov workshop with inventor Daniel Vladata from Australia. The workshop was held at Synergy Pilates studio located in San Marco. I had heard little bits and pieces about this new Oov and was curious what the hype was about. I had never even been on the Oov before I took this workshop and was honestly a little skeptical. I am always interested in finding new Pilates tools that can help my clients connect deeper to their bodies through movement and this workshop seemed to offer just that.

When I first laid on the Oov Saturday morning of the workshop I was in love. It was like nothing I had ever been on before and immediately I knew that the Oov was different, special and something I couldn’t wait to learn about throughout the 2 day workshop. And learn we did!! It was an intensive 2-day experience of learning the Oov philosophy, assessment of a body on the Oov, and exercises both on the mat and apparatus.

There were several things about the Oov that I found fascinating. The first being its unique shape that Daniel spent a lifetime creating and fine-tuning. He wanted the shape to specifically support and work with the different curves along the spine. There are three different sizes of the Oov, small, medium, and large. The size is not only by height but also by weight. The Oov not only gets bigger in size but the foam also gets stronger with the increase in size. This helps to better support a client’s body while performing exercises on the Oov.

Another element of the Oov work that I found fundamental was the way that the diaphragm is able to work while being on the Oov. You have to breathe and breathe deeply from the diaphragm while on the Oov. The first set of assessment exercises consists of an arm and leg series all to work to open and balance out the upper and lower portions of the body ultimately finding a more connected center. And while you are concentrating on not falling off the Oov, taking your time through these somewhat simple but arduous movements, I loved the fact that something else deeper was happening at the same time.

And by the end of the amazing 2-day workshop we were starting to really move on the Oov! Not only can the Oov be used for assessing imbalances and centering the body, but it can also challenge the body in so many ways! The full classical Pilates mat repertoire can be performed on the Oov and it is not easy. It brought to light weaknesses and imbalances that I had that I did not realize. I had been compensating to get through a particular movement but on the Oov that is not possible. The Oov can then be placed on the reformer for footwork, feet in the straps, and any other supine movements creating an interesting challenge of balance and a wonderful awareness and connection to the spine and diaphragm.