Bending, brass and breakfast
Welcome to Nourish! A newsletter where I (Gina Beach - yogi, writer and plant-based foodie) offer bite sized mindfulness tips, art recommendations and a recipe to try. I’d love to hear what you think or recommendations you have for future newsletters so let me know!
Mindful Movement
Backward bending
“You’re only as young as your spine is flexible,” is a quote often attributed to Joseph Pilates, and couldn’t be more true in our tied-to-our-devices, sitting-hunched-for-hours lives.
Go ahead, stand up for a moment. Put your hands on your hips and gently tip your head back until you feel a stretch down your back. There’s no need to over do it, if you can’t breath, come out a bit until you can and enjoy the stretch.
I alway feel better after a backbend, a bit more open, taller and a bit less hunched.
There are plenty of beginner-friendly yoga asanas that incorporate backbends if a standing (or seated) backbend feels like too much:
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If an active backbend still feels like too much, start reclined and lay on a bolster, yoga block or rolled up towel/blanket for a restorative approach.
Art + Culture
Fat Freddy’s Drop
A friend of a friend was giving away tickets to see Fat Freddy’s Drop in Cardiff this weekend. After a two year delay the New Zealand based group was finally following through on their 2020 tour dates. I knew nothing about them other than they were “reggae-ish” and after confirming the tickets were for actual seats rather than the standing room on the floor, my partner and I jumped at the offer and were not disappointed.
MS has made standing for long periods of time impossible for me so while it was initially sad to think I may never be packed in like a sardine stealing glimpses of performers between bopping sweaty audience members jostling, our seats in the balcony at center stage were perfect for watching the incredible horn section lead by the most vivacious trombonist (who at one point played harmonica and at another jammed out on Sousaphone).
The show was a fabulous mix of improvised jazz, blues riffs with a smattering of techno and was my first concert in an arena since diagnosis. I had a great time and have been listening to the live shows on their YouTube channel all week.
Oil-free Vegan Cooking
Veggie scramble
My opinion is that omelets are simply a vehicle for the delicious stuff that’s in them, I think you won’t even miss the eggs (substitute firm tofu if you’re looking to add something fluffy and white!)
If you’re using tofu, crumble it with a fork or potato masher before cooking. As tofu doesn’t have much flavor itself, consider adding nutritional yeast and spices like turmeric, garam masala, black pepper or chili powder. Cook for 5-7 minutes in a hot skillet adding the tofu water little by little as it evaporates so the tofu doesn’t stick. If you run out of tofu water, use plant milk or water to keep the tofu from drying out.
Serve alone or with sautéed or raw veggies on toast
Veggie extras to cook separately:
Onions (cook low and slow for ~20 minutes in 2 TBSP Balsamic vinegar with a drizzle of honey adding water as needed for a caramelized effect)
Garlic
Bell peppers
Mushrooms
Wilted greens like spinach, kale or bok choy (steam in a tiny bit of water covered for 2-3 minutes or longer depending on how wilted you like them)
Veggie extras to sprinkle on raw
Spring onions
Tomatoes
Chopped parsley or coriander/cilantro
Avocado
Links
My website: www.reginagbeach.com
Find me on social media: @reginagbeach