Week 7 of 10 Weeks of Wellness™ – Yoga & Nutrition on Maiden Lane

Week 7 of 10 Weeks of Wellness™ on Maiden Lane
Paschimottanasana (Seated Forward Fold Pose) & The Well Stocked Kitchen


Paschimottanasana or Seated Forward Fold Pose gently stretches the spine, shoulders, and hamstrings. Paschimottanasana also is calming pose that relieves stress and improves digestion.

Seated Forward Fold Pose / Paschimottanasana


  • Stretches the spine, shoulders, and hamstrings
  • Calms the brain and helps relieve stress
  • Improves digestion

How to get into the Pose

  1. Sit on the floor with your legs straight in front, flex the toes to your nose
  2. Lift the arms over head, lengthening the spine, hinge at the hips forward
  3. Grab your toes, or shins and gently pull yourself forward and down, head can drop down
  4. Hold for 1 – 3 minutes

The Well Stocked Kitchen

I’m not going to lie, eating healthy does take some thought and a bit of planning. But if you keep your kitchen stocked with some staple foods, you are half way there. I have compiled a list of basic ingredients that have a long shelf life, that I keep in my pantry or refrigerator at all times. By keeping a set of basic foods you enjoy, you can quickly whip up a guilt-free meal or spice up a bland dish.

For food staples that have a variety of types, such as beans (black beans, kidney beans, garbanzo beans, etc.), I like to switch up what type that I buy each time, so I don’t get burned out and I keep my meals interesting. Another tip I want to share is, when buying canned or jarred foods, make sure to check the list of ingredients, which should ideally be as clean and short as possible. Check for added salt, sugar, preservatives, and consider the fat content as well.

The Non Perishable Pantry:

Quinoa: To keep it interesting I enjoy cycling through white, red, and mixed quinoa.
Rice: There are common types like jasmine or basmati and obscure ones like black rice.
Canned Beans: I prefer dried beans, but when rushed, it is a great protein option.
Roasted Red Peppers: They are versatile for sandwiches, salads, and are high in vitamin C.
Jarred Artichokes: With these and the red peppers, be mindful of the salt and oil content.
Olives: Olives with pits hold up better flavor, but a pitted can of olives is a nice back up.
Pickled Vegetables: It adds a nice texture to salads, and make for an easy snack while cooking.

Dried Fruit
Dried Lentils: French green lentils are superb!
Tomatoes: Canned tomatoes, tomato paste, tomato puree: Do it all.

Canned Tuna/Trout: For a healthier option, choose low sodium and canned in water.
Nuts: Nuts can be stored in the fridge or the freezer for a longer keep.
Nut Butter
Oatmeal: My favorite type is steel cut oats.

Vegetable Stock (or Vegetable Bouillon Cubes to save on space)
Beef Broth
Coconut Milk

Anchovy Paste: High in omega 3’s and add a nice saltiness to your food
Hot Sauce
Agave Nectar

Olive Oil: For low heat cooking or salad dressing
Grapeseed Oil for high heat cooking
Coconut Oil

Balsamic Vinegar
Red Wine Vinegar
Apple Cider Vinegar

Dried Herbs: Bay Leaf, Oregano, Thyme, Tarragon, Parsley, Rosemary
Spices: Cinnamon, Cumin, Cayenne, Cardamom, Coriander, Curry, Chili Powder

The Refrigerator:

Milk or Milk Alternative
Hard Cheese

The Freezer:

Frozen Fruit: Berries or Peaches
Frozen Veggies: Peas, Broccoli, Corn