Have you been thinking about trying MINT? We want to give you a chance to try our dual-class, full class access membership for 6 weeks… just in time for the holidays.
It’s our gift to you and there’s no commitment. However, if you love MINT (and we’re sure you will!) and want to become a member in 2017, you’ll get $50 off January’s membership!
So sign up TODAY (by filling out this quick form) to get dual-club, full class access at MINT from November 19 – December 31 for just $149.
See you November 19th!
Spinach and Roasted Veggie Oatmeal
Serves: 1 Ingredients: 1 cup water (or broth) 1/2 cup rolled oats 1/4 cup chopped spinach 1/4 cup cubed and roasted butternut squash or sweet potato
Photo from shape.com
Roasted Tomato Basil Oatmeal
Serves: 1 Ingredients: ½ cup Steel Cut Oats 1 cup Water 2 Roma Tomatoes (sliced)
Photo from girlmakesfood.com
- Preheat the oven to 425 degrees.
- In a large pot add the oats and water on high heat.
- Once the mixture comes to a boil, reduce the heat to low and place a lid on the pot. Continue to cook according to package instructions.
- Lay slices of tomatoes on a cookie sheet and drizzle with olive oil. Roast in the oven for about 25 minutes or until the tomatoes begin to brown.
- When the tomatoes come out of the oven, carefully add them to the pot with the oatmeal and stir well. Add in the basil, garlic, and salt and pepper (taste and add additional salt/pepper as needed).
- Dish up with a little drizzle of olive oil on the top and enjoy!!
Savory Oatmeal with Scallions and Soy Sauce
Serves: 2 Ingredients: 1 cup rolled oats (steel cut is my personal recommendation) 2 cups water 2 teaspoons soy sauce
Photo from seriouseats.com
- Combine water, salt, and oats in a medium saucepan and turn the heat to high. When the water boils, turn to low and cook, stirring frequently, until the water is just about absorbed (about 5 minutes).
- Turn off heat, stirring in 1 tablespoon of scallions and soy sauce while the pot cools down. Sprinkle that last teaspoon of scallions on top for extra crunch.
No tricks… just treats!
It’s easy to get stuck in a salad rut. Here are some ways to shake up your salad routine.
1. Go Seasonal
Fresh corn is in season and Trader Joe’s offers tasty option
s. Try this romaine with roasted corn, bacon and bleu cheese dressing.
Instructions:
- Halve a romaine heart.
- Drizzle with your favorite salad dressing (Newman’s Own Bleu Cheese pictured).
- Top with Roasted Corn and Bacon Bits.
- Don’t be afraid to use your hands.
2. Use Fresh and Roasted Vegetables
DYK? Streets Market and Café changes the selection of roasted and marinated vegetables daily. Make a delicious salad with roasted eggplant, squash, zucchini, red onions, red and green peppers and top it with sesame dressing.
Instructions:
- Shred romaine.
- Toss roasted vegetables in sesame dressing (Kraft Asian Toasted Sesame pictured).
- Top with fresh scallions.
3. Change up your BASE!
Not all salads have to start with leafy greens!
For this healthy option, all you need is cucumber, tomato, feta and parsley!
Instructions:
- Dice cucumber.
- Halve cherry tomatoes.
- Combine 1 tbsp olive oil, 1 tbsp apple cider vinegar, parsley.
- Toss vegetables.
- Top with feta and more parsley.
4. Get Pickled!
Pickled golden beets and kimchi are both gems you can pick up from the Fermentation Brothers, a regular stall at the 14th and U Streets Farmers Market. Try a cucumber,
apple, kimchi and pickled golden beets salad. Both sweet and savory!
Instructions:
- Dice apples and cucumber (Granny Smith apples pictured).
- Roughly chop kimchi and pickled beets.
Chickpeatos
What they are: roasted chickpeas Why we love them: They’re a protein-rich alternative to potato chips and the first products that Glen’s launched. They come in large and small snack packs, in the following flavors: cayenne rosemary, cinnamon toast, tomato basil. They also sell gluten-free crumbs made from chickpeas as a breadcrumb alternative – perfect for the holidays.GoChews
What they are: organic snack bites Why we love them: Started as “momme meals” by a woman wanting to cook healthy food for her pregnant friend. She realized that everyone wants healthy snacks and decided to make these with new-moms and athletes in mind. They come in bites, not bars, for portion control, in the following flavors: Turkish apricot, tart cherry, fig ginger sesame.Truly You
What they are: kale chips Why we love them: A light snack, both flavorful and crunchy. These are new and just launched 1 month ago! Healthy potato chip alternative. Flavors include Creamy Onion and Spicy Chipotle.BrightGreens
What they are: smoothie cubes Why we love them: You can just put them in hot water and shake them up or put them in a smoothie. They’re nutrient dense and flavor filled. Many delicious flavor combinations including Mintergreen, Bright Blueberry and Pineapple.Fruit Cycle
What they are: apple chips & nut mixes Why we love them: Fruit Cycle gives produce and women a second chance. They use gleaned products (fruit that would otherwise go to waste) and employ formerly incarcerated women.
Glen’s Garden Market is a MINT community parter.
Disclaimers: Consult a doctor before beginning an exercise regime. Never force a pose. Stop if you feel pain or intense discomfort. Yoga is meant to be yummy.
I love vinyasa yoga and I am obsessed with good alignment. This obsession doesn’t stem from a need for perfection, which would be very “un-yoga-like” of me, but from a passion for protecting the body from injury. Most bodies can safely practice yoga on a daily basis, but maintaining sound alignment is essential to your physical wellbeing. In this series, I will break down some common poses—explaining how to stay safe and fully enjoy each posture. Finally, remember to BREATHE consistently while practicing yoga to receive the full benefits of the practice … otherwise, you’re just stretching in Sanskrit. Today’s pose is Standing Forward Fold, or Uttanasana.
Standing Forward Fold, Uttanasana
– Feet should be hip-distance apart, or where your feet would naturally land standing (people have a tendency to interpret “feet hip-distance apart” as meaning feet on the edges of your mat—this is much farther than the distance of your hips. To measure, you should be able to place both of your fists between your feet).
– Toes spread wide and gripping into the mat. Weight is evenly distributed throughout the feet.
– Engage uddiyanabandha, bringing the belly button in and up towards the spine. This will give you more space to fold forward. This is not an instruction to hold the breath. Continue to breathe fully.
– Maintain a generous bend in the knees, especially if this is one of your first forward folds of the day. If you have more flexibility and would like to go deeper, maintain a gentle bend in the knees.
– Hands can rest on thighs, shins, or on the mat below you. If you’d like, you can bring hands to opposite elbows and hang freely in your forward fold.
– Release any unnecessary tension in your neck and face. Shake the head “yes,” shake the head “no.” Then find stillness.
Practicing yoga on your own can be a ton of fun, but taking a class is a great way to explore new poses under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.
Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.
Mint DC Gets Fit 4 Prevention!
We’re hosting a charity ride on Oct. 15 to benefit the Keep A Breast Foundation’s #Fit4PreventionDay.
Sign up for the 12:30 MINTride class (suggested donation of $15) and cycle for a cause!
Reserve your spot here !
Cycle Challenge
The Cycle Challenge kicked off over the weekend… but it’s not too late to sign up! Register here and get rolling!
Middle School Dance Party Themed Ride Oct 12th.
Calling all ’80s and ’90s kids! If you were in middle school back when Nelly was making it ‘hot in here,’ this ride is for you! Register here!
Barre Launch Party, Oct 15!
We’re so excited about our new barre studio at MINT Dupont… we’re throwing it a party!
DYK? You can do personal training…even on a Budget!
Our “Basic Training” membership includes a monthly session with one of our expert trainers and FLEXGuest.
The steam rooms at MINT Downtown will be down for weeks for repairs. We’ll alert you as soon as they are up and running! Apologies for any inconvenience.
Attention MINT Yogis!
We’ve added FIVE new classes at MINT Dupont (including pre-natal and MINTKids yoga classes). All five classes will make their debut this weekend, so reserve your spot ASAP!
We want to welcome our newest trainer Cammie Wolff!
Cammie Wolff, who will be at MINT Dupont. Learn more about Cammie’s background and her passion for fitness here.
Track your fitness with our Performance IQ Leaderboard!
The system is used in Power Playground and MINTRide classes. Sign up today (free!) and start tracking your training intensity ASAP!
We work hard, and we play hard!
Join the MINT Ambassador team (and fellow MINT members) for a happy hour on October 12th at Big Hunt.
Register here
Sometimes it happens…
You’re out on a run, enjoying the pace, you finally feel like you’ve got it in you to run a little further than you did last time, then all of a sudden OUCH! Something in your ankle doesn’t feel quite right… So you slow down, give it a stretch and give running another attempt, but nope! Your ankle won’t have it, it’s just too painful…Sound familiar?
Well, this is exactly what happened to one of my patients, Jody, a few weeks ago.
In June, Jody decided to take up running again because as well as walking her dogs along Rock Creek Parkway each day, she wanted to add in something different to keep active.
She started slow, running gently for 15 minutes a time every weekend and finishing off with a slow walk to cool down.
Gradually over the weeks running felt easier, so she decided to pick up the pace one weekend and run for a few extra minutes uphill until all of a sudden OUCH! Shooting ankle pain came out of nowhere and Jody hasn’t been able to run since…
In fact her ankle pain has been so bad that she hasn’t been able to get out and run for a whole 6 weeks – which feels like a long time when you’re missing out on doing something you enjoy!
In an ideal runner’s world, (and not just runners this applies to people who enjoy walking too!), every step of every mile would be one hundred percent pain-free.
No aches, no twinges, no lingering soreness from yesterday’s activity, but the reality is, this is one of the most common problems I see people who enjoy to run or walk long distances suffer from.
Here’s the thing we’re not designed to run and walk up hills for long periods of time, and nor do we need to!
Sure you might work a bit harder by running up a hill, but this is adding huge stress to your ankle and Achilles tendon by doing so.
Of course if you’ve got an event coming up that involves a lot of steep hills, just like the route for DC Rock and Roll Marathon or the Army 10 miler, then doing this type of activity would likely help you achieve that goal, but let me explain why it’s likely to do more harm than good:
Think of your Achilles tendon as an elastic band, when running or walking up hills this elastic band gets stretched too far. The Achilles tendon connects the two major calf muscles to the back of the heel, and under too much stress the tendon tightens and becomes irritated which is why you feel pain each time you go to run, or even walk up the stairs!
This is not an injury to run or walk through. If you catch a minor strain early, a few days off might be sufficient healing time, but if you keep running as usual, you could develop something more serious that may even take up to six months to go away!
So what’s the number one thing to do right away if you’re suffering from this pain right now, or if it strikes?
Complete rest for a few days and lots of ice!
Swap your footwear for soft, comfy shoes, there’s no need to strap your ankle up or wear supports, just apply ice. I recommend applying ice for 10 minutes each hour if possible.
After 2-3 days I’d begin some deep massage and very gentle stretching and work on the ankle joint to prevent any stiffness or get rid of any swelling.
My top tip: If you’re going to walk or run up hills (because sometimes these can’t be avoided), stand as tall as possible and spend a month before you start running using a balance ball, core and pilates exercises to make your back and ankle strong so that you can safely do it and avoid this happening to you too!
~ Trupti Mehta PT, MS, OCS
Physical Therapist
Manual Medicine Spine & Sports PT
P: 202 670 8874
mmssphysicaltherapy@gmail.com
Enjoy running and understand your body well and how it functions!
We all know that sitting for too long isn’t good for your health. Insert the century of at work fitness. First, it was the ball-chairs that keep your core engaged during your 9-5. Then it was the stand-up desks. I’ve heard rumors of friends of friends who have co-workers using treadmill desks, but I have yet to see one. What does all this mean? We’re craving activity at work.
From dips to planks there are an array of activities that you can do during the workday. The key to incorporating exercise into your routine? Schedule them on your calendar and/or find a buddy to do them with you. My suggestion? Start with doing something twice a day, once before lunch and the other in the afternoon. Expert tip: don’t schedule them on the hour. That’s when meetings start. Have them 5 minutes before the hour instead.
Becky and her co-workers give new meaning to the word “teamwork.”
My office does push-ups (click the link for proof!) when we’re sluggish after lunch. Someone will sense the low energy and promptly announce that it’s push-up time. If you aren’t on the phone or otherwise engaged, you assume the position. Feet in your office, hands in the hallway and we count. We do them in sync, with lots of variation in form. When we started there were some who did them from a kneeled angle, and now, we even have some who have upgraded to clapping push-ups. Doing them regularly has allowed each person to demonstrate growth, no matter where we each started.
Whether you do wall-sits or seated leg raises, try adding something new to your deskercise routine. You’ll be surprised at how well office supplies double as dumbbells, or other exercise props, from paper weights to reams of paper you can find all sorts of things to pick and put back down as part of a weigh-inclusion routine. See how creative you can get!
Becky Walker is a MINT Ambassador and Jump-Roping Extraordinaire
Disclaimers: Consult a doctor before beginning an exercise regime. Never force a pose. Stop if you feel pain or intense discomfort. Yoga is meant to be yummy.
I love vinyasa yoga and I am obsessed with good alignment. This obsession doesn’t stem from a need for perfection, which would be very “un-yoga-like” of me, but from a passion for protecting the body from injury. Most bodies can safely practice yoga on a daily basis, but maintaining sound alignment is essential to your physical wellbeing. In this series, I will break down some common poses—explaining how to stay safe and fully enjoy each posture. Finally, remember to BREATHE consistently while practicing yoga to receive the full benefits of the practice … otherwise, you’re just stretching in Sanskrit. Today’s pose is: Mountain Pose, or Tadasana.
Mountain Pose, Tadasana
– Tadasana is a strong pose. Start by placing your feet hip-distance apart. This is probably where your feet would naturally land standing (people have a tendency to interpret “feet hip-distance apart” as meaning feet on the edges of your mat—this is much farther than the distance of your hips. To measure, you should be able to place both of your fists between your feet).
– Toes spread wide and gripping into the mat.
– Spine is long.
– Bring your shoulders up to your ears, then gently release them down, allowing your shoulder blades to come together at the midline.
– Palms face up, fingertips spread wide.
– Heart shines towards the sky.
– Release any unnecessary tension in your neck and face.
Practicing yoga on your own can be a ton of fun, but taking a class is a great way to explore new poses under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.
Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.
