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Keep on moving – Tiffany’s story

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Keep on moving – Tiffany’s story


When Team Phonak caught up with Tiffany Walker of Lubbock, Texas, she was in the final stages of preparing for the New York City Half Marathon in support of the Lupus Research Alliance. She spoke about the value of starting small and surprising herself – and the ways she encourages others to do the same.   

The first time Tiffany put on running shoes for a reason, her daughter was still in a baby stroller. They started taking walks in the morning and evening, during the cooler hours, and the circuit of three blocks soon turned into six. The distances kept growing, and the baby stroller was eventually replaced by a jogging stroller – the same one Tiffany pushed across the finish line of her first 5K race, still not believing she had done it.   

As her daughter became more independent, Tiffany began training more seriously on her own. There were more 5Ks, 10Ks and, about five years after those first walks, a half-marathon. The medal around her neck proved it, but she only remembered recovering in the back of an ambulance. She vowed to try again because the way she saw it, the achievement only counted if she could recall the thrill of finishing.   

Her runs got longer, but on certain days, when the fatigue and muscle aches set in, the world seemed to shrink. In 2018 she found out why: a diagnosis of lupus and rheumatoid arthritis, two autoimmune diseases that could knock her out without warning. And then there was that day at the baseball game, when she realized she could hear someone yelling across the stadium, but not the people she was with.  

The hearing loss was easier to treat. The use of hearing aids, she says, changed everything. She could once again hear her daughter calling from the next room and the chitchat at the grocery store. Out on a run, she could hear the cars, the birds, the kids playing, the wind – and her feet pounding the asphalt, taking her further away from her thoughts, yet closer to herself. 

The key, she knew, was to keep moving. Her doctor said the more she moved, the better she would feel, especially on the harder days. She tried to keep this in mind while drawing on all her strength to complete the 2021 Boston Marathon or, six months later, her leg of the Great American Relay in the Mojave Desert heat. On some days, though, moving just meant mustering up the energy to get out of bed and take one step, and then another. Because, as she likes to put it, it’s not always rainbows. 

Don’t stop moving. Don’t take no for an answer. Don’t give up. This is what she tells people who ask, even if some don’t want to hear it. Still, the 60-something woman she bumped into at the doctor’s office took her advice and walked for 30 seconds at a normal pace, 30 seconds at a fast pace, and kept alternating. Six months later, she had run her first mile.   

Sometimes, Tiffany is the first to forget all that running has taught her, on and off the road. When she taps into those lessons, she surprises herself – like she did in her first sprint triathlon or in that challenging new job. This is why she keeps telling her daughter, now a teenager: If you really want something, you might have to work twice as hard for it. It might not go the way you expect it to, but if your heart’s in it, you’re going to figure out a way.  

This is what she hopes to remember in New York City, no matter the weather, her condition or her nerves. She knows the goal is not about speed, but something far more personal: the joy of hearing the crowds in the streets, cheering on nearly 25,000 others who, like her, have come with their own stories and the steps that got them there. 

Note: Tiffany wears Phonak Audéo™ Lumity hearing aids.  

Insurance Companies Reap Hidden Fees as Patients Get Unexpected Bills

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Insurance Companies Reap Hidden Fees as Patients Get Unexpected Bills


Patti Sietz-Honig, a video editor at Fox 5 in New York, filed a complaint in 2022. The cost of seeing a specialist for chronic back pain had spiked, and she faced roughly $60,000 in bills.

Ms. Sietz-Honig pressed for updates about her complaint and sent articles critical of MultiPlan from Capitol Forum, a site focused on antitrust and regulatory news. Last March, the agency emailed her that her employer and her insurer, Aetna, had agreed to a “temporary exception” and made additional payments.

“Unfortunately,” the agency wrote, the law “does not prohibit the use of third-party vendors” to calculate payments.

Meanwhile, her longtime pain specialist started requiring payment upfront. To save money, Ms. Sietz-Honig spaced out her appointments.

“I’ve been in a lot of pain lately,” she said, “so I’ve been going — and paying.”

As MultiPlan became deeply embedded with major insurers, it pitched new tools and techniques that yielded even higher fees, and in some instances told insurers what unnamed competitors were doing, documents and interviews show.

After meeting in 2019 with a MultiPlan executive, a UnitedHealthcare senior vice president wrote in an internal email that other insurers were using MultiPlan’s aggressive pricing options more broadly, and that UnitedHealthcare could catch up.

“Dale did not specifically name competitors but from what he did say we were able to glean who was who,” the executive, Lisa McDonnel, wrote, referring to Dale White, then an executive vice president at MultiPlan. She described how Cigna, Aetna and some Blue Cross Blue Shield plans were apparently using MultiPlan.

Why you should consider Long-Term Care Insurance in 2024?

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Why you should consider Long-Term Care Insurance in 2024?


Although the American population is aging rapidly, Long-Term Care (LTC) insurance is held by only about 1 in 30 Americans and approximately 7% of adults over the age of 50. Studies show that someone turning 65 today has almost a 70% chance of needing some type of long-term care service. Women need care longer (3.7 years) than men (2.2 years).

long-term care

Currently, five states are actively considering legislation to address the high cost of long-term care, potentially through a long-term care state payroll tax, with two of the most populous states, California and New York, among them.

Many older Americans will develop health problems that make it difficult for them to complete everyday activities. Long-term care insurance provides coverage when individuals are unable to perform two or more activities of daily living (ADLs). These activities include dressing, eating, bathing, transferring, toileting, or continence. When someone requires assistance with these tasks, LTC insurance can help cover the associated costs.

Many consumers mistakenly think that Medicare picks up part of the cost of long-term care; it covers only short-term rehabilitation centers. Medicaid (Medi-Cal is the California state welfare program) will pick up LTC. However, in California, Medi-Cal is only for low-income people. Starting in 2024, California no longer requires an asset test to qualify for Medi-Cal.

However, the income is still measured on the 138% Federal Poverty Level; meaning your modified adjusted income (MAGI)  has to be under $1,732 monthly for a single person or $2,352 for a couple. Medi-Cal offers cost-sharing for income levels up to 150% FPL, meaning, your MAGI is $1,883 for a single person and $2,556 for a couple. Read more details here.

The state Medi-Cal or Medicaid agency attempts reimbursement of care costs when a long-term care Medi-Cal or Medicaid beneficiary passes away, typically from the deceased individual’s remaining estate, which often includes their home.

Most older people with disabilities rely exclusively on help from unpaid family members and friends. When they need more assistance than these caregivers can provide, they often turn to paid long-term care services; such as formal home care, residential care, and nursing home care. These services are expensive. In California, the average cost for homemaker services is $6000 monthly, assisted living facilities cost $10,000 monthly; and a semi-private nursing home in Los Angeles costs $120,000 annually. You can utilize the Genworth-developed calculator to estimate your long-term care expenses based on your zip code.

Many Californians have not even had a conversation with their family about their long-term care wishes and how to finance them. Have you written these down and instructed your family on what to do if you need this type of service? Do you prefer to receive your long-term care at home, in an assisted living facility, or in a nursing home? If you prefer to remain at home, do you expect your spouse or children to care for you, or do you want outside help?

Have you allocated the necessary funds for this type of home care? If you are considering a nursing home, do you want a private room or can you handle a semi-private room? Have you discussed with your family how to finance LTC needs? An open discussion with your family will clarify for everyone what your wishes are and how you plan to finance your long-term care bills. You might even draw a letter of instruction in your estate plan so that there will be clear directives on how to handle your long-term care needs.

Private LTC insurance provides financial protection to anyone who needs long-term care. Policies cover home care, assisted living, and nursing home stays; lifetime coverage is rare due to the high premium cost. The average reimbursement rate in 2015 was $150 per day, and three-quarters of the LTC insurance plans cover some inflation protection. Annually, premiums may rise only if the insurance carrier can provide that claims for a class of policyholders—defined by issue age and year—exceed expectations. However, annual premiums rise with age at issuance and pre-existing conditions.

There are not many long-term care insurance companies in California to buy long-term care insurance from. Mutual of Omaha is one of the strongest carriers. Meanwhile, Nationwide Life Insurance Company, John Hancock, and One America offer competitively priced life insurance with long-term care riders. Moreover, these companies have stringent underwriting criteria and with the ideal age for applying being between the ages of 53 and 56 years old. Only 50% of those 65 years and older will be able to get long-term care coverage. This figure drops to 30% for those 70 years and older.

As with health insurance, buying long-term care insurance is very complex. Many variations are to be evaluated, such as elimination period, inflation riders, survivor riders, and shared care riders, just to mention a few. In addition, did you know that long-term care is fully tax-deductible for C-Corporations? The same as for individuals, there are also tax deduction incentives.

Feel free to reach out to us at Solid Health Insurance Services. We can provide you with a personalized quote and discuss the long-term care options available to you in California. You can contact us at 310-909-6135 or email us at info@solidhealthinsurance.com. We look forward to assisting you!



KERF on Spring Break • Kath Eats

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KERF on Spring Break • Kath Eats


Guess where we are headed?!

KERF on Spring Break

Our bags are packed, and we’re ready to go to…..ARUBA! 

Kokomo

When I was in elementary school, I did a dance recital to Kokomo and it became my very first favorite song. I still love the song and all things tropical. Since Aruba is the first island mentioned in the song, I feel like we’re going to the next best place to the fictional Kokomo. 

We’re flying down with my sister and her family and my two parents. This is our first big international trip all together and one that is on all of our bucket lists. 

St. Lucia

St. Lucia beachSt. Lucia beach

And This Trip Is Free!

And if you’ve been following my travel rewards story, you might sense that this is another trip that we paid for in points. We used points transferred to Hyatt and booked the hotel with about 175,000 of those for 5 nights. And then used the Chase Travel Portal to book our flights. So we’ll just be paying for food and activities – like the snorkeling cruise we’re taking on a pirate ship! I’ll erase what travel expenses I can with our Capital One Venture X card. 

Anguilla

Four Seasons Anguilla review

KERF On Spring Break

Due to our travel schedule and the kids being out of school the second half of next week, I won’t have any new posts go up next week, but the week after I hope to share all the pics from our Aruba trip! (Please send all the good vibes that no one gets sick!) 



Tangents!

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Tangents!


(Shirt, pants) 11.11 miles @ 8:14 pace w/ 764 ft of climbing.  I am trying to get back into trail shape to do some fun ones this summer.

The sinkhole is still there… right in the bike lane!  I do not want somebody falling on this like I did… I still feel too lucky that I didn’t get more seriously injured.   

IMG 7228

There really wasn’t much else going on yesterday so from here, we will go into the tangents:

*My trees are somehow still alive. 🙂 I only have to water them once a week, and I do so in my bathtub to let the extra water run off into the drain rather than onto my wood floors. I am extremely proud of this accomplishment and can’t wait to see how big they get.

*Skye brought me breakfast in bed on Sunday. I never thought Pringles were part of a well-balanced breakfast, but she sold me.

*He fell asleep on me, so I was forced to read in bed for a few hours in the afternoon. We were both in much better moods after this occurrence.

*I love following Clayton Young’s wife, Ashley Young, on Instagram. She puts together the most amazing meals that inspire me to cook dinner more. The other day, she posted the hill at mile 18 in the Paris Olympics, and my jaw dropped. Pictures don’t usually show how big a hill is, and it even looks huge in this picture; I can’t even imagine how big it is in real life… especially at mile 18!

*Some days, I sit and stare at her eyeballs.

*Ummmmmm WHY???

*How we felt when we watched the latest episode of Bluey, ‘Ghost Basket.’ I’m nervous about the Season 3 finale on Sunday (28 minutes long)! This show hits everyone’s heart.

*She marches to the beat of her own drum.

*Another winning round of sheet pan pancakes.

*On our way home from Bluff, we stopped in Moab along the road for the sand hill to break up the drive and get some wiggles out.

*Our lights arrived!  They are the final thing we need for our house to be done.  They will go above the dining room table, and I can’t wait to see how they look on Thursday.  

IMG 7267

*My friends in Sevilla just sent me this picture from the finish line, and it has me itching for another marathon. Patience, Janae… I would do one a month if I could.

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Share some tangents with me today!

Is there someone on IG that inspires you in any way lately?

Bluey fans… what did you think of the most recent episode?

What would be your dream breakfast-in-bed meal?

The post Tangents! first appeared on The Hungry Runner Girl.



Easy Chicken Pot Pie with Biscuits

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Easy Chicken Pot Pie with Biscuits


A delicious and EASY chicken pot pie made with cooked rotisserie chicken, frozen mixed veggies, refrigerator biscuits, and a quick, creamy chicken gravy made from a mix of butter and olive oil, flour, chicken broth, and milk.

Traditional chicken pot pie is easily one of the very best comfort food meals—and for good reason! It’s a creamy chicken casserole with tender chunks of chicken and mixed vegetables nestled under a flaky, buttery crust. The trouble is that it can be a lot of work and a lot of time. This version: easy chicken pot pie with biscuits on top, has ALL the flavor, ALL the creaminess, and ALL the comfort…in half the time.

The key to making it QUICK is using the meat from a store-bought rotisserie chicken (or any leftover, cooked chicken or turkey), a bag of frozen mixed vegetables, and a package of refrigerator biscuits. With these helpers, all you have to do is make a homemade, creamy chicken gravy with butter and olive oil, onion, garlic, flour, chicken broth, and milk. This gravy/sauce is unbelievably delicious and it’s what makes this recipe a family favorite.

How to Make Easy Chicken Pot Pie with Biscuits:

Set a large skillet over medium heat. Add 3 tablespoons of butter and 3 tablespoons of olive oil and cook until the butter melts.

Next, add ½ cup finely chopped onion and 2 cloves-worth of minced garlic. Let that cook, stirring frequently, until the onion is soft, about 5 minutes.

Make the roux: stir in ⅓ cup all-purpose flour and let it cook, stirring frequently, for 3 minutes. The mixture will be a light golden brown color.

Slowly whisk in 2 ¾ cups chicken broth and ½ cup of milk. I use whole milk but I believe 2% or even nonfat milk will work; they just may not produce quite the same level of creaminess. Let that mixture come to a simmer and then continue to cook until it has thickened—it should be thick enough that it coats your spoon, about 5 to 8 minutes.

Stir in 4 cups of chopped or shredded, cooked chicken along with 1 (10-ounce) bag of thawed mixed vegetables. Simmer until the chicken and vegetables are heated through, about 5 minutes. Taste the mixture and add salt and pepper to your liking. I usually add at least ¼ teaspoon of salt and ¼ teaspoon of black pepper, but NOTE: the amount of salt you add will depend on the saltiness of the chicken broth you used (regular vs. low-sodium) and whether or not your chicken was heavily seasoned (store-bought rotisserie chicken vs. plain poached chicken breast).

Easy Chicken Pot Pie with Biscuits

Course: Chicken, Dinner, Main Course

Cuisine: American

Keyword: 30 minute meal, chicken pot pie, chicken pot pie recipe, easy chicken recipe

Servings: 6

Calories: 346kcal

  • 1 package refrigerated biscuits
  • 3 tbsp butter
  • 3 tbsp olive oil
  • 1/2 cup finely chopped onion (1/2 medium onion)
  • 2 teaspoons minced garlic (2 cloves)
  • 1/3 cup all-purpose flour
  • 2 ¾ cups chicken broth
  • 1/2 cup whole milk
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 4 cups shredded or chopped cooked chicken breast
  • 10 ounce package frozen mixed vegetables thawed

  • Bake biscuits according to package instructions.

  • Set a large skillet over medium heat. Add the butter and olive oil and cook until the butter melts.

  • Add the onion and garlic and cook, stirring frequently, until the onion is soft, about 5 minutes.

  • Stir in the flour and let it cook, stirring frequently, for 3 minutes. The mixture will be a light golden brown color.

  • Slowly whisk in the broth and milk. Bring to a simmer and continue to cook until thickened—it should be thick enough that it coats your spoon, about 5 to 8 minutes. Stir in the salt and pepper.

  • Stir in the chicken along with the thawed mixed vegetables. Simmer until the chicken and vegetables are heated through, about 5 minutes.

Calories: 346kcal | Carbohydrates: 15g | Protein: 33g | Fat: 17g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 96mg | Sodium: 739mg | Potassium: 486mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2630IU | Vitamin C: 14mg | Calcium: 63mg | Iron: 2mg

Paris-Roubaix Femmes: Kopecky Breaks Through in Velodrome Sprint

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Paris-Roubaix Femmes: Kopecky Breaks Through in Velodrome Sprint


Team SD Worx-Protime’s Lotte Kopecky extended her career haul of Cycling Monuments to three and snapped a string of near-misses this year in the cobbled classics by taking the final sprint in the velodrome to win the 2024 Paris-Roubaix. While Kopecky came in as a top favorite and looked like the strongest rider in the winning breakaway between her, Visma-Lease-a-Bike legend Marianne Vos, DSM-Firmenich’s Pfeiffer Georgi, Lidl-Trek’s Elisa Balsamo and FDJ’s Amber Kraak, Kopecky had to contend with Trek’s two-rider dynamic, as Balsamo had the benefit of a massive day from teammate Ellen van Dijk constantly pressuring the leaders with strong attacks and accelerations. But Kopecky kept her cool, knowing that she had the speed advantage and that Balsamo had shown weakness in the final cobbles secteurs. She easily came through the center of the group charging to the line for the win, with Balsamo taking second on the left side, ahead of Georgi and Vos.

Results:

  1. KOPECKY Lotte, Team SD Worx – Protime, 3:47:13
  2. BALSAMO Elisa, Lidl – Trek
  3. GEORGI Pfeiffer, Team dsm-firmenich PostNL
  4. VOS Marianne, Team Visma | Lease a Bike
  5. KRAAK Amber, FDJ – SUEZ
  6. VAN DIJK Ellen, Lidl – Trek, 0:06
  7. WIEBES Lorena, Team SD Worx – Protime, 0:28
  8. BERTEAU Victoire, Cofidis Women Team
  9. LE NET Marie, FDJ – SUEZ
  10. (LE COURT) PIENAAR Kimberley, AG Insurance – Soudal Team

Denain – Roubaix 148.5 km

Two days of Roubaix-ing, can you get better than that?

Expected finish time: 17:20-17:45 CEST

Queen of the Queen of the Classics: Marianne Vos

Somewhere deep inside i hve the sense Kopecky will pull off the win just the way it seemed inevitable a few weeks ago. But I also can’t shake the impression from last week that she is on a downward trajectory, not an upward one. So who might be there to pounce…….

Official Site , Startlist

A Mighty Lesser-Known Nutrient: HealthifyMe

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A Mighty Lesser-Known Nutrient: HealthifyMe


Bioflavonoids play a crucial role in the daily diet because they have antioxidant, antibacterial, antiviral, and anti-inflammatory properties. Additionally, they are utilised in the food industry to preserve foods, add colour and flavour, and make dietary supplements. Quercetin, found in over twenty plant products, is one such important bioflavonoid. It is one of the most common polyphenols present naturally in a vegan or vegetarian diet.

Quercetin is also renowned as one of the most commonly used bioflavonoids for addressing metabolic and inflammatory disorders. As antioxidants, quercetin may aid in neutralising, reducing, or preventing excessive damage caused by free radicals. This article will help you understand how quercetin could serve as a versatile antioxidant, offering an alternative medicinal approach to managing diseases associated with oxidative stress.

What is Quercetin?

Quercetin belongs to a class of metabolites called “flavonoids,” and it is not produced naturally within the human body. Therefore, obtaining it through dietary sources or supplements is crucial. Quercetin has a yellow colour and is poorly soluble in hot water. It is insoluble in cold water but quite soluble in alcohol and lipids. 

Quercetin is considered one of the most prevalent flavonoids in the diet. It is present in antioxidant-rich foods such as citrus fruits and leafy vegetables and beverages like red wine and tea. Flavonoids like quercetin, which have been around for many years, show a broad range of biological activities that could positively influence various chronic diseases. 

People often take quercetin as a supplement, combining it with other nutrients such as bromelain or vitamin C. This combination is preferred because quercetin is not easily absorbed and is used by the body on its own. When paired with vitamin C, it becomes more potent, as vitamin C aids in the regeneration of quercetin within the body.

Summary

Quercetin, a flavonoid, is not naturally produced in the body, making it essential to obtain through diet or supplements. Its name comes from “Quercetum,” meaning Oak Forest in Latin. It is naturally present in foods like citrus fruits, vegetables, red wine, and tea and offers various health benefits. Often taken as a supplement, it is commonly paired with bromelain or vitamin C to enhance absorption and effectiveness.

Potential Benefits of Quercetin

Many of quercetin’s health benefits come from its antioxidant properties. Quercetin effectively shields the body from potential harm caused by free radicals. Free radicals are unstable molecules that bind with other molecules, resulting in oxidative stress. This stress can harm the body’s cells, potentially leading to diseases and premature ageing. Quercetin can help with:

Managing Diabetes

The antioxidant, anti-inflammatory, blood-sugar-lowering, and cholesterol-lowering properties of Quercetin help manage type 2 diabetes. It helps lower blood glucose levels and maintains the function of pancreatic islet cells. Taking 500 mg of quercetin per day also helps lower systolic blood pressure in women with type 2 diabetes.

Maintaining stable blood sugar is essential for people with diabetes to manage the condition effectively and reduce complications. HealthifyMe’s Continuous Glucose Monitoring (CGM) feature enables you to monitor your sugar intake effectively, regulating your blood sugar levels. Additionally, the HealthifyMe app suggests healthier alternatives, assisting you in making informed choices and maintaining balanced blood sugar levels.

Supporting the Immune System and Anti-allergic

Quercetin, like other polyphenols, helps regulate the immune system by controlling inflammation. It is also effective in easing allergy symptoms. Allergies happen when the immune system overreacts to allergens, causing inflammation. Quercetin helps manage this reaction. While it may help reduce the severity of hay fever symptoms such as coughing, runny nose, watery eyes, hives, and swollen lips and face, there is a lack of human studies to confirm its effectiveness.

When combined with vitamins like C and D in a supplement, quercetin provides additional benefits for immunity. Therefore, adding quercetin supplementation to your routine could be beneficial in boosting the immune response during the cold and flu season.

Preventing Cancer

Quercetin has potential anti-cancer effects by reducing inflammation, preventing DNA damage, and causing cancer cell death. It is a powerful flavonoid known for protecting against cancer in both vivo and in vitro models. In human studies, a mix of quercetin and curcumin reduced the size and number of abnormal growths in people with familial adenomatous polyposis, a condition causing abnormal growths in the colon and rectum. However, its low solubility, poor permeability, and instability limit its use as a cancer treatment.

Providing Antihypertensive and Vasodilation Effects

Quercetin reduces hypertension severity by lowering levels of nitric oxide, TNF-α, and IL-6. These substances worsen oxidative stress, leading to conditions like coronary disease and hypertension. Quercetin’s anti-inflammatory effects counteract harmful pro-inflammatory cytokines such as IL-6, TNF-α, and IL-1β. Furthermore, they also counteract inflammatory mediators like catalase and nitric oxide. 

Quercetin also activates the AMPK signalling pathway. It is a beneficial metabolic pathway that helps relax blood vessels, thus reducing high blood pressure. Additionally, HealthifyMe nutrition coaches can offer guidance on incorporating omega-3-rich foods into your diet to improve blood pressure levels. This approach helps you achieve better overall health and wellness.

Lowering the Risk of Gout

High blood levels of uric acid are linked to gout, insulin resistance, and type 2 diabetes. Quercetin can lower uric acid levels by blocking the enzyme that produces it. In a study, healthy men took 500 mg of quercetin daily for four weeks, equivalent to the amount in about 100 g of red onions. This supplementation reduces uric acid levels without affecting fasting glucose, uric acid excretion in urine, or blood pressure.

Summary

Quercetin, with its antioxidant and anti-inflammatory properties, effectively manages type 2 diabetes by lowering blood glucose levels and supporting pancreatic function. In women with diabetes, a daily dose of 500 mg also reduces systolic blood pressure. Additionally, quercetin aids immunity and alleviates allergy symptoms by regulating inflammation. When paired with vitamins C and D, it boosts immune response during cold and flu seasons. Studies suggest quercetin’s potential in preventing cancer growth and reducing abnormal growth in conditions like familial adenomatous polyposis. It also offers antihypertensive effects by combating oxidative stress and relaxing blood vessels while lowering uric acid levels to lower gout risk.

How to Get Enough Quercetin 

If you regularly eat a lot of fruits and veggies, you may naturally consume about 100 to 300 mg of quercetin daily. While you can obtain the potential anti-inflammatory benefits of quercetin through supplements, it is best to get it naturally from various foods, including:

Onion

Onions are a significant source of quercetin, with levels ranging from 28.4 to 48.6 mg per 100 g. Due to their pigment content, red and yellow onions have the highest amounts. To preserve quercetin, it is best to peel off as little of the outer layers as possible. 

Research suggests that consuming quercetin-rich onions daily may help prevent obesity and enhance liver function. Additionally, onions contain prebiotics like inulin and fructooligosaccharides, which can support gut health and boost immune function.

Red Grapes

Grapes naturally produce quercetin in response to sunlight. When grapes are grown with clusters exposed to sunlight, quercetin levels increase significantly, sometimes up to four to five times higher. Dark-coloured grapes contain about 3 mg of quercetin per 100 grams. They are also rich in other various polyphenols, including resveratrol, which is known for its potential anti-ageing effects.

Apples

Apples are a widely available source of quercetin, with fresh, whole apples offering around 4.4 milligrams of quercetin per 100 grams. A medium-sized apple can contain up to approximately 10 milligrams of quercetin. Eating the skin maximises quercetin intake as it is rich in pigment. Additionally, apples contain other beneficial phytochemicals and potent antioxidants like catechin, phloridzin, and chlorogenic acid.

Buckwheat

Quercetin is a significant part of buckwheat flavonoids, offering 36 mg per 100 grams. Buckwheat is not only a good source of quercetin but also a suitable gluten-free alternative to wheat. Both common buckwheat and Tartary buckwheat grains contain bioactive compounds like quercetin, rutin, emodin, and fagopyrin, which may have antiviral effects. Research also suggests that quercetin from Tartary buckwheat extract aids in breaking down harmful protein aggregates in cells.

Green Tea

Quercetin and green tea extract can help combat insulin resistance and inflammation and support healthy fat metabolism. Green tea contains around 2.63 mg of quercetin per 100 ml. Additionally, it is rich in EGCG, a polyphenol that helps maintain cholesterol and glucose levels within the normal range. Drinking 1-3 cups of green tea daily is beneficial for health, but be mindful of caffeine content. 

Capers

Capers are the richest natural quercetin source, with raw capers providing 234 milligrams per 100 grams (3.5 ounces). Canned capers in brine, commonly consumed, offer 173 milligrams of quercetin. Despite resembling berries, capers are tiny flower buds found on shrubs in the Mediterranean region. To incorporate capers, add them as seasoning to salads, smoked salmon, seafood platters or pasta sauces. Since capers are high in sodium due to the added salt in the brine, it is best to reduce or avoid additional salt in dishes to maintain a balanced sodium intake.

Summary

If you find it hard to consume enough fruits and veggies, a quercetin supplement could be beneficial. While you may naturally consume about 100 to 300 mg of quercetin daily from food, reaching 500 mg can be challenging. Clinical trials suggest doses up to 1,000 mg daily for 12 weeks are safe. Onions, red grapes, apples, buckwheat, capers and green tea are excellent food sources rich in quercetin, each offering additional health perks. These include benefits for liver function, gut health, and immune support. Combining natural sources with supplements can ensure you meet your quercetin needs for overall well-being.

Can My Diet Provide Enough Quercetin?

It is worth noting that organic foods often contain higher levels of quercetin, although this can vary depending on the farming practices and location. The way you prepare the food also plays a significant role in the absorption of quercetin from plant sources. For example, cooking, frying, or baking can affect its absorption levels.

It is essential to have enough natural sources of quercetin. However, the body does not absorb it very well. So, even if you eat lots of quercetin-rich foods, you might not get enough. Only about 25% of the quercetin you consume from foods and supplements gets into your bloodstream.

Combining vitamin C and quercetin can enhance the absorption level. Quercetin, when paired with phospholipids from sunflower oil (called a phytosome), is absorbed much better than regular quercetin. In fact, this form of quercetin is absorbed 20 times better, resulting in higher blood levels compared to regular quercetin.

Summary

Getting enough quercetin from diet alone can be uncertain due to varying levels in organic foods and limited absorption by the body. Cooking methods affect its absorption. Only about 25% of consumed quercetin via food reaches the bloodstream. Combining quercetin with vitamin C boosts immune defence, with a phytosome complex showing 20 times better absorption than regular quercetin.

Side Effects of Quercetin 

Quercetin from foods is generally safe. However, while quercetin supplementation is not typically toxic, excess may lead to side effects such as headaches, upset stomach, and tingling in the arms and legs. However, side effects can vary and may even occur at recommended dosages. Other precautions to take are:

  • Avoid quercetin supplements if you have kidney problems, as they may worsen kidney disease.
  • If you have oestrogen-dependent cancer, avoid quercetin supplements, as they could promote tumour development.
  • Studies suggest no adverse effects in athletes taking up to 1,000 mg per day for up to eight weeks, but safety at this dose and duration is not fully confirmed by clinical evidence.
  • The safety of quercetin for pregnant or lactating women is uncertain, so avoid supplements unless advised by a doctor.
  • Quercetin may enhance the effects of anticoagulant drugs, potentially increasing the risk of bleeding.
  • Excessive intake of flavonoids like quercetin can potentially disrupt thyroid function, so people with thyroid disorders should use caution when adding them to their diet.

Quercetin supplements may interact with several medications, such as:

  • Antibiotics
  • Blood thinners
  • Corticosteroids like prednisone or hydrocortisone
  • Blood pressure medications
  • Chemotherapy medications
  • Cyclosporine
  • Digoxin (a heart medication)
  • Cholesterol-lowering drugs and certain antihistamines

Summary

Quercetin from foods is generally safe, but supplementation may cause side effects like headaches and upset stomachs. Those with kidney problems or oestrogen-dependent cancer should avoid supplements. Athletes may tolerate up to 1,000 mg daily, but safety is not fully confirmed. Pregnant or lactating women should avoid quercetin supplements unless advised by a doctor. Additionally, quercetin may increase bleeding risk and disrupt thyroid function. Quercetin supplements may also interact with certain antibiotics, blood pressure medications, chemotherapy drugs, corticosteroids, cyclosporine, digoxin, and medicines metabolised by the liver. 

HealthifyMe Suggestion

Quercetin’s numerous beneficial properties contribute considerably to skin health. Quercetin is essential for scavenging free radicals, which have been related to skin ageing and damage. Quercetin reduces oxidative stress, helps to encourage collagen formation, and minimises the appearance of fine lines and wrinkles. Additionally, quercetin protects the skin from environmental irritants like pollution and UV rays. Quercetin is a promising skincare element because of its antioxidant power and preventive qualities, which lead to healthier, more resilient skin. Before considering quercetin supplements, it is advisable to consult with a healthcare professional.

The Final Word

Quercetin is a versatile bioflavonoid renowned for its numerous health benefits. These benefits range from antioxidant and anti-inflammatory properties to potential cancer prevention. Onions, red grapes, apples, buckwheat, capers, red wine, and green tea are notable sources rich in quercetin, each providing unique advantages for overall well-being. 

While obtaining quercetin naturally from foods is ideal, supplements can bridge gaps in intake. Despite its promising benefits, it is crucial to take precautions, especially regarding interactions with medications and potential side effects. Through personalised nutrition guidance, HealthifyMe helps you to incorporate quercetin-rich foods into your diet, ensuring a balanced and nutritious eating pattern.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Research Sources

1. Health Benefits of Quercetin in Age-Related Diseases

2. Overviews of Biological Importance of Quercetin: A Bioactive Flavonoid

3. Quercetin lowers plasma uric acid in pre-hyperuricemic males: a randomised, double-blinded, placebo-controlled, cross-over trial

4. Effect of Daily Ingestion of Quercetin-Rich Onion Powder for 12 Weeks on Visceral Fat: A Randomised, Double-Blind, Placebo-Controlled, Parallel-Group Study

5. Quercetin in Tartary Buckwheat Induces Autophagy against Protein Aggregations

Frequently Asked Questions (FAQs)

Q: What is quercetin?

A: Quercetin belongs to a group of plant pigments called flavonoids, which give many fruits, vegetables, and flowers their colour. Flavonoids like quercetin are known for their antioxidant abilities. It is present in various foods like fruits, vegetables, leaves, seeds, and grains. Quercetin has a bitter taste and is a common ingredient in dietary supplements, beverages, and foods.

Q: Can quercetin cause hypothyroidism?

A: Consuming too many flavonoids, including quercetin, can potentially disrupt thyroid function. Therefore, individuals with thyroid disorders should be cautious when adding quercetin and other flavonoids to their diet. However, unless you have been consuming excessive quantities of fruits and vegetables daily, it is unlikely that the dose of quercetin you have been taking is the sole cause of your thyroid problem. Nevertheless, everyone’s tolerance levels vary, and what may not be excessive for one person could be for another.

Q: Where does quercetin come from?

A: Quercetin belongs to a group of compounds called “flavonoids,” which occur naturally in various fruits, vegetables, and plants. It is exceptionally high in foods like onions, red wine, dark cherries, berries, kale, and green tea. Additionally, quercetin is available as a dietary supplement in the form of tablets, capsules, powders, and extracts.

Q: What is quercetin good for?

A: A diet rich in quercetin offers numerous health benefits. It helps reduce gout risk, high blood sugar, inflammation, and high blood pressure. Clinical studies show that supplementing with quercetin can help prevent and treat chronic conditions like cardiovascular disorders.

Q: How much quercetin is in apples?

A: Apples are rich in various phytochemicals, including quercetin. Fresh, whole apples provide approximately 4.4 milligrams of quercetin per 100 grams of apple. A medium-sized apple typically may contain up to about 10 milligrams of quercetin. To maximise quercetin intake, it’s essential to consume the pigment-rich skin of the apple as well.

Q: Is quercetin a blood thinner?

A: Quercetin can act as a blood thinner when taken alongside certain medications. It has the potential to amplify the effects of anticoagulant drugs (blood thinners) such as Warfarin and Aspirin, which could increase the risk of bleeding.

Q: Is quercetin an antioxidant?

A: Yes, quercetin is a potent antioxidant known for its effectiveness in treating inflammatory disorders. Derived from plants in an aglycone form of flavonoid glycosides, its antioxidant properties make it a valuable nutritional supplement. Quercetin shows promise in preventing or treating cardiovascular issues, cancer, tumours, viral infections, inflammation, diabetes, and hypertension.

Q: What are the side effects of quercetin?

A: Quercetin obtained from foods is typically safe for consumption. However, excess supplementing with quercetin might cause potential side effects like headaches, upset stomach, and tingling sensations in the arms and legs. The occurrence of side effects from supplementation can vary among individuals, as some may be more sensitive than others.

Q: Where is quercetin found naturally?

A: When it comes to incorporating quercetin into your diet, there is a variety of natural food sources rich in this beneficial compound. Onions, red grapes, apples, buckwheat, capers, red wine, and green tea are just a few examples. These foods not only provide quercetin but also offer additional health benefits, such as antioxidants, vitamins, and minerals.

Q: How does quercetin help diabetes?

A: Quercetin has the potential to decrease the risk of diabetes by lowering high blood sugar levels and enhancing antioxidant defences within cells. Regularly consuming quercetin through whole foods may also reduce the prevalence of hypertension in type 2 diabetes.

Gluten Free Blueberry Pie Bars

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Gluten Free Blueberry Pie Bars


Gluten Free Blueberry Pie Bars taste like old fashioned pie — without all the work! A juicy blueberry filling is sandwiched between buttery crumb layers.

pan of gluten free blueberry pie barspan of gluten free blueberry pie bars

I made you Gluten Free Blueberry Pie Bars to celebrate the arrival of spring and summer’s fresh fruit and berry season, though as I sat down to write this post it began to snow.

Iowa keeping us HUMBLE!

At any rate, at some point, this wretched snow will melt and then we can confidently dig into these gorgeous, juicy dessert bars that taste like blueberry pie made gluten free — and EASY!

piece of gluten free blueberry pie bar cut from the panpiece of gluten free blueberry pie bar cut from the pan

Easy Gluten Free Blueberry Pie Bars

Whoever has compared something simple or pleasurable to making pie has never made gluten free pie crust. Honestly, I found making pie crust PCD (pre Celiac Disease) stressful, and having to use gluten free flour adds another layer of unpredictability.

Problem solved with this easy bar version of blueberry pie which comes out perfect every single time.

A buttery, shortbread-esque mixture forms both the crust and crumbly topping, sandwiching sweet and juicy blueberry pie filling with hints of lemon and vanilla. Oh my goodness, they are truly so delicious and tastes like summer! Best of all, nobody would ever guess they’re gluten free.

Bake then slice into bars for your next potluck or gathering — scoop of vanilla ice cream optional, but recommended!

Ingredients Needed

Usually the only items I need to pick up from the store to make these bars are fresh blueberries plus a lemon. The rest are pantry staples. Here’s what you’ll need:

  • Fresh blueberries: nearly 2lbs of fresh blueberries create a sweet and juicy pie filling.
  • Granulated sugar and brown sugar: granulated sugar sweetens both the blueberry pie filling and crust, while brown sugar sweetens and adds moisture to the crust.
  • Gluten free flour blend: I tested this recipe using Bob’s Red Mill Gluten Free 1-to-1 Flour Blend, which is used in both the crust and blueberry filling. If you don’t use this particular gluten free flour blend, be sure the one you use contains a binder such as xanthan gum.
  • Lemon: the zest and fresh juice from a lemon really brighten the blueberry filling. Definitely do not skip!
  • Egg: gives the crust structure.
  • Vanilla: a splash of vanilla extract added to both the blueberries and crust adds cozy, yummy flavor.
  • Cinnamon: a dash in the crust will make your kitchen smell heavenly while these bars bake!
  • Baking powder: provides a lift to the pie crust.
  • Salt: to balance out the sweetness of the blueberry pie bars.
  • Butter: cold, cubed butter creates a flaky, golden brown crust and topping.

slice of blueberry crumble bar on a plateslice of blueberry crumble bar on a plate

Top Recipe Tips

These gluten free pie bars are inherently easy (ok, as pie, lol) but there are two crucial tips to keep in mind before devouring.

  1. Scoop and level. The way you measure flour for gluten free baking recipes matters. Instead of dunking the measuring cup directly into the bag or container of flour, which compacts the flour in the cup, use the “scoop and level” method of measuring flour.
    • Add a spoonful of flour one at a time into your measuring cup until it heaps over the top then use the back of a butter knife to level it off. When testing this recipe, I compared the amount of flour using the scoop and level method, vs dipping the cup directly into the bag of gluten free flour, and the latter resulted in nearly 1/2 cup extra flour which would have made these bars dry and crumbly.
  2. Wait a day. Just like I advise in my recipe for Gluten Free Chocolate Cupcakes, do not even *think* about slicing into these bars the day they’re baked. My experience with gluten free baking over the past 10+ years has shown over and over again that most gluten free baked goods — especially bars — benefit from at least a 12 hour rest, becoming simultaneously softer yet sturdier. I don’t make the rules! Bottom line, wait a day after baking to slice this dessert into bars, otherwise they can crumble.

How to Store

As I mentioned, keep the bars on the counter for at least 12 hours prior to slicing, then serve ’em on up. Do you have leftovers?

  • Store in the refrigerator: snap a lid on top of the baking dish if it comes with one, or transfer leftovers to an airtight container in the fridge and store for up to 3 more days.
  • To freeze: freeze individual-sized portions of the baked Blueberry Pie Bars for up to 6 months. Thaw in the refrigerator.

Ready to bake?!

gluten free blueberry pie bar with ice creamgluten free blueberry pie bar with ice cream

Try Sweet-Tart Gluten Free Lemon Bars

How to Make Gluten Free Blueberry Pie Bars

Step 1: Make the blueberry pie filling.

Start by adding fresh blueberries that have been washed and dried to a mixing bowl with granulated sugar, gluten free flour blend, lemon zest, and lemon juice. Use a large spoon or spatula to fold the mixture to combine then set aside.

  • Tip: this is the microplane I’ve been using to zest lemons for nearly 10 years — its a workhorse!

blueberry pie filling on a plateblueberry pie filling on a plate

Step 2: Make the crust / crumble topping.

To a large mixing bowl add the gluten free flour blend, both brown sugar and granulated sugar, cinnamon, baking powder, and a pinch of salt then whisk to combine.

Add an egg whisked with a splash of vanilla extract then stir with a fork to incorporate it into the flour mixture.

Next add cold, cubed butter to the bowl then use a pastry cutter or your fingers to mix and mash the butter into the flour and egg mixture until it’s the texture of sand.

gluten free pie dough ingredients in a bowlgluten free pie dough ingredients in a bowl

This will take around 5 minutes or so — just keep squishing and mashing with your fingertips. At the end, the mixture should hold together in a clump when you squeeze it in your fist.

Step 3: Layer the crust, filling, and topping.

Scoop a little more than half the crust mixture into the bottom of a 9×13″ baking pan that’s been sprayed with nonstick spray then use a measuring cup or glass to press it into an even layer.

Scoop the blueberry pie filling on top then spread it into an even layer. Lastly, squeeze handfuls of the remaining crust mixture into clumps with your hands then crumble evenly over the blueberry filling.

layers of gluten free blueberry pie bars in a baking panlayers of gluten free blueberry pie bars in a baking pan

Step 4: Bake.

Bake the bars for 38-40 minutes at 375 degrees or until the top is golden brown and the blueberries are bubbly, rotating the pan halfway through.

  • Tip: check on the bars at the halfway mark — if the crumble topping is already browned, place a piece of foil on top of the pan (no need to crimp it) then continue to bake. Remove the foil when the bars have 10 minutes left to bake.

gluten free blueberry crumble bars in a pangluten free blueberry crumble bars in a pan

That’s all she wrote! Isn’t this the most beautiful and easy version of blueberry pie you’ve ever seen — made gluten free?!

Let the Blueberry Pie Bars rest in the baking dish for at least 12 hours before slicing and serving. You can slice big bars or cut them into squares if you’re serving a crowd.

No matter how you dish it, I hope you love every single bite of this happy little gluten free treat. Enjoy!

slice of gluten free blueberry bars on a plate with a forkslice of gluten free blueberry bars on a plate with a fork

More Gluten Free Dessert Recipes You’ll Love

Gluten Free Blueberry Pie Bars

Description

Gluten Free Blueberry Pie Bars taste like old fashioned pie — without all the work! A juicy blueberry filling is sandwiched between buttery crumb layers.

Ingredients

  • For the blueberry filling:
    • 1-3/4lbs fresh blueberries (3 pints), washed and dried
    • 1/2 cup granulated sugar
    • 1 slightly heaping Tablespoon gluten free flour baking blend WITH binder (see notes)
    • 1 small lemon, zested then sliced in half
    • 1 teaspoon vanilla extract
  • For the crust mixture:
    • 3 cups gluten free flour baking blend WITH binder (see notes)
    • 1/2 cup granulated sugar
    • 1/2 cup brown sugar
    • 1 teaspoon baking powder
    • 1/2 teaspoon cinnamon
    • 1/4 teaspoon salt
    • 1 large egg
    • 1 teaspoon vanilla extract
    • 1 cup (2 sticks) cold butter, cubed

Directions

  1. Preheat the oven to 375 degrees then spray a 9×13” baking pan with nonstick spray and set aside.
  2. For the blueberry filling: To a medium-sized mixing bowl add the blueberries, sugar, gluten free flour blend, lemon zest, the juice of 1/2 lemon, and vanilla then fold with a spatula to combine. Set aside.
  3. For the crust: To a large mixing bowl add the gluten free flour blend, granulated sugar, brown sugar, baking powder, cinnamon, and salt then whisk to combine.
  4. To a small bowl add the egg and vanilla then whisk with a fork to combine. Drizzle over the flour mixture then stir with the fork until incorporated. Add the cold, cubed butter then use a pastry cutter or your fingertips to blend the cold butter completely into the flour mixture until the texture is like sand. A handful of the mixture should hold together when squeezed inside your fist.
  5. Scoop a little more than half the crust mixture into the prepared baking pan then press down firmly with the bottom of a measuring cup or glass to create an even layer. Pour the blueberry mixture over the top then spread into an even layer. Squeeze handfuls of the remaining crust mixture into clumps with your hands then crumble evenly over the blueberry filling.
  6. Bake for 38-40 minutes or until the top is golden brown, rotating the baking pan 180 degrees halfway through. Check on the bars at the halfway mark — if the top is browning too quickly, place a piece of foil on top of the baking dish — no need to crimp. Remove the foil for the last 10 minutes of baking time so the top becomes golden brown.
  7. Cool bars completely then let sit for at least 12 hours before slicing and serving. Store in the refrigerator for up to three days, or freeze for up to 6 months. Thaw in the refrigerator.

Notes

  • I like Bob’s Red Mill Gluten Free 1-to-1 Baking Flour for these bars. Your results may vary if using a different GF flour blend.
  • Use the “scoop and level” method of measuring flour for the best results, vs dipping the measuring cup directly into the flour. Add a spoonful of flour one at a time into your measuring cup until it’s heaping over the top then use the back of a butter knife to level it off.

This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.

photo collage of gluten free blueberry pie barsphoto collage of gluten free blueberry pie bars

Photos by Ashley McLaughlin

5 Poses to find Rhythm and Ease – Blog

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5 Poses to find Rhythm and Ease – Blog


We are big fans of allowing space for our students to find rhythm and ease in their practice. We might think about rhythm as our own individual pace or tone in any given moment – are you feeling tired, slow, speedy, wriggly, or any other way? Finding our own rhythm allows us a sense of agency and empowerment within our practice. Ease is the natural counterpart to rhythm. Where can we allow more comfort, more rest, more space into our practice? Often we need a bit of rhythm to help us explore ease.

As you move through the suggested postures below, we’d encourage you to take a few moments to wriggle and move in any way that feels good for you, before coming to a few moments of stillness and rest in the posture. Take as much time as feels good before moving on.

Sitting to Find Rhythm

In a comfortable seated position, we can find rhythm and ease by gently exploring our centre. Take a few rocks side-to-side, then front-to-back, finding where you feel centred in the middle of your seat. You might even take a few circles, sways, or any other movements that feel good for you. If it feels comfortable, you can bring your attention to your breath for a few moments.

Suggested alignment: 

  • Shoulders stacked over hips
  • Elbows softly fall underneath shoulders
  • Legs can be crossed at shins or ankles
  • Encourage shoulders to relax down and away from ears.
  • Tuck chin slightly to lengthen back of the neck
  • Hands can find any comfortable position

Enhance: Raise the height of your hips by sitting on a block, blanket or cushion. This will help your knees fall away and relieve tension in your lower back, making it easier to maintain a straight spine. Sitting against a wall can help relieve tension & strain in the back whilst getting used to sitting cross-legged.

Mermaid Pose

This is a  personal favorite of both Theo and Harriet. We love this pose for all of the rocking, swaying and options for intuitive movement it offers.

Suggested Alignment: 

  • Sole of front foot rests into thigh of back leg
  • Back leg has foot drawn towards thigh in “mermaid” or “deer” position
  • Pelvis may not be entirely level on the mat – support with a folded blanket or cushion

Swing one leg out to the side and back, tucking the foot as close to that hip as is comfortable. Bend the front leg and bring the sole of the foot towards the top of the back thigh. From this position, you can take side bends, twists, rocking actions, or bring one hand behind you, lifting the higher hip even more and reaching up and arching back into a “baby wild thing” position. 

Enhance: It is highly likely that the sitting bones will not be level on the mat in this position – sitting on a small cushion or folded blanket can help them feel more even and grounded if that is comforting. 

Wide-Legged Seated Position

You might be noticing a theme here – we love a posture from which you can explore all sorts of movements. In a wide-legged position you can make small or big circles, twist, side bend or fold forward. You can take a few breaths in each position, or wriggle and move continuously from one version to another.

Suggested alignment:

  • Raise seat by sitting on thin block or blanket
  • Take legs apart just as far as feels comfortable, actively flexing feet
  • Lengthen through spine, lifting heart forward

Enhance: Use hands on floor or blocks/bolster to support and ground from the torso. Sit on a bolster or as many blankets as you like.

Camel Pose

This is not necessarily a pose we associate with rhythm & ease, but Camel can be a great way to gently bring some strength and focus to your practice. Rather than staying static in the pose, you can try moving in and out of the back bend a few times, lifting and lowering the hips from kneeling. You might even incorporate lifting/lowering the arms. 

Suggested alignment: 

  • Hips over knees, thighs pressing forward
  • Lifting through pubic bone
  • Chest lifting to sky

Come to a kneeling position, beginning with your toes tucked if it is comfortable for you. Stack your hips over your knees, and bring your hands into your lower back, or bring your palms to meet at your heart.  Squeeze your elbows and shoulders together and down. 

As you inhale, begin to press your hips forward, curling the top of your spine back. Think about lifting from the top of your chest amd avoid hyper-extending into your lower back. On an inhalation, stack your shoulders back over your hips, then release back to a kneeling position. 

Enhance: If your knees are tender, pad them with a blanket or by rolling up a bit of your mat.

Baddha Konasana / Butterfly Pose

Another great pose for rocking, rolling and wriggling. If you want to go for a more restorative option, take your feet further away and a bolster under your knees for a supported forward fold.

Suggested Alignment: 

  • Soles of feet together, heels as close to groin as is comfortable
  • Knees fall apart comfortable
  • Hands around outside edges of feet/resting on shins or ankles
  • Lengthening through spine
  • Shoulders draw back and down
  • Slight anterior pelvic tilt

Bring the soles of your feet together, shuffling your bottom as close to your feet as is comfortable. Actively press your knees down towards the floor using your thigh muscles. As you inhale, lengthen your spine and expand through your collarbones. As you exhale, hinge forward from your hips, thinking about taking your chest forward, but keeping your spine straight. 

Enhance: Sitting on a block can greatly enhance the space available through the hips, whilst also protecting the lower back. You might also like to take support under the knees if there is any discomfort in the front of the pelvis.


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