Luscious Life

The Transition

2011-07-19T15:26:00.000-07:00

As promised in the last post, I am providing a link to the site I've been working on for several weeks.

Here it is:

http://tulaliving.wordpress.com/

WordPress has proved to be a major pain in my a--, but I'm hoping that the new format will be cleaner and easier to navigate, from the user standpoint.

My intention with the new site is to deliver information and resources - as I did in the Luscious blog - but also to weave in an important and critical topic that has become my life's work.

Please bookmark the URL above and join me at Tula Living (you have to visit the site to find out what the heck "Tula" is).

Namaste and warmest regards,
janeen.

The Business of Moving On.

2011-07-14T06:30:00.000-07:00

I think that one of the greater accomplishments in life is the act of moving on, when it's time to do so.

In the last 10 years, here are some of the ways I've moved on:

I left behind my San Francisco single days for a quiet home life with a small child in Sacramento.

I also left behind a lucrative and insane career.

I entered a marriage and exited the marriage.

I held my child back in Kindergarten and then released him to the big world of elementary school.

I wrote a blog. Two blogs. Three blogs.

In the spirit of honesty, I'm not good at moving on. Moving on generally requires disappointment and sadness. But it also allows for closure, something we don't often get.

If you've read my other blog recently, you've found the story of the first six months of the 40th year of my life. Not pretty.

But it's a great account of how moving on served me well. The whole experience is remarkable to me, because I discovered that through moving on, great things were waiting for me on the other side.

And so I come to this - this blog that has been a great sounding board for my own personal journey through wellness.

It's time for me to move on from this space and create something that is more in line with my core beliefs. A place that supports my values. One that is less whimsical and more direct.

Indeed a new blog is coming. When I'm finished with the creative end, I'll post a link here.

I'll still be exploring the idea of wellness, but I'll also integrate a theme that has become integral part of my life in the last six months in my life.

There will still be luscious recipes, and general fitness tips to help my clients and my students move toward optimal health.

Please check back in the next month for more information.

And best of luck in your own life transitions you move on from people, places and activities. It's never easy but it's generally very rewarding on their other side (I'm living proof, I really am!).

Warmest regards,
janeen.

Final Post On The 2010 Nutrition Program

2010-09-26T07:30:00.000-07:00

I wrapped up my program with the nutritionist this week and I'm anxious to get this blog back on the "overall wellness track."

But first, here's a quick recap of what I garnered from 14 weeks of structured eating:

I had a great start on the program but found it difficult to maintain such strict eating "rules." Around the middle of the program, I started to make up my own guidelines and I found adaptations that worked well. I think that structure works fine for awhile, but it's important to also find your own threshold with various food groups.

Overall, I believe that a diet high in quality protein and fresh vegetables is the way to go. As far as starches and grains go, the "friendliest" foods for me were oatmeal and brown rice. Sweet potatoes too. Bread, pasta and baked goods are probably gone for good from my diet, and I'm okay with that.

Sugar has no place in my world and probably doesn't serve anyone well. My best days were the days that I went without any sugar, including "natural" sugars, such as agave. I found that my sensitivity to sweets is high and my tolerance is low. The problem that I found with sugar - even a small amount of it - is that a little bit created big cravings. It also doesn't support a steady blood sugar level, something I definitely need with days that include multiple transitions from clients to carpooling to clients to soccer practice.

Fruit was something that I grappled with. Low glycemic items - such as berries, melon and apples - were fine; bananas and mangoes and peaches were not. I'm careful now when I choose to eat fruit as it can have the same effect as sugar.

I get asked all the time about alcohol. I'm a wine lover. However, I found that the sugar content in wine was just too high for my body to assimilate to. Once I gave up sugar, a couple of glasses of wine would send me straight for the Advil bottle. So, instead of wine, if I have drinks with friends, I usually order a soda water with high quality vodka and a LOT of lime. People ask me, "Why not a vodka tonic?" What most people don't realize is that tonic is just like 7up, loaded with sugar. More bars should carry diet tonic; it's a great stand-in for regular tonic.

Another item that I've struggled with is dairy. We don't drink milk in our household. I don't like it and Ben doesn't seem to, either. For awhile we drank soy milk but the word is that soy is questionable, in terms of being a good alternative to milk. I use almond milk for smoothies but it's horrible on its own. I do buy high quality, high fat, organic yogurt for Ben. And I dip into it more than I should. I've never had a lactose issue but I've found that yogurt gives me an immediate stomachache. Which is too bad, because I genuinely do love it and I believe that the high quality stuff has great health benefits. Ben gets organic cheese but I only eat goat cheese. It's delicious and it's a good alternative to dairy cheese.

I write a lot about the heavy consumption of Zone bars in our house. I actually think that a Zone bar is the perfect "tide over" snack, in terms of calories, fat, sugar and protein. Ben eats one every night, right before bed and I try to keep one in my purse or gym bag at all times. It's the best bar I've found - in terms of nutrition and taste - and it's easy.

"Good" fat is something I'm still passionate about. I think that the world needs more flax oil and I'm just beginning to understand the health advantages of coconut oil (future post on this to come). I still eat handfuls of walnuts and almonds each day, and I have Ben eating a good half a cup of cashews daily, as well.

Vegetables are definitely becoming even more "center stage" in my diet. Before seeing my nutritionist, I probably averaged several cups of vegetables each day, with at least one cup being something green (spinach, mixed greens, asparagus or broccoli). At our last session, the nutritionist suggested that I increase my consumption of green vegetables to 4 to 6 cups a day.
That's a lot. Admittedly, shopping and prepping to meet that quota may be a little challenging.

Lastly, I wish that I could say that I gave up caffeine, but in all honesty, I'm more of an addict than ever! Short nights and long days make me grateful for multiple Starbucks locations. I really have no intention of giving up caffeine - ever. My own personal belief - which my nutritionist didn't support - is that caffeine is a great source of antioxidants and for many people, it is very well tolerated and perfectly fine to "wake up the system" at regular intervals during the day. I drink less than 4 cups a day (barely) and there are days where I wonder what I would do without it.

So, that's the recap on my 14 week nutrition adventure. In the end, I didn't lose any weight but I "swapped" nearly ten pounds of fat for muscle weight. And, consequently, my overall body fat dropped a few percentage points.

As usual, if you have any specific questions, please send an email or find me at the club. I'm always happy to share what I've learned.

Weeks 13, 14, 15: Lessons Learned, Uphill Battles, The Shortest of Leashes

2010-08-28T15:33:00.000-07:00

The last three weeks have been a whirlwind of travel, lavish food, great wine, not-so-great road food, high quality vodka, low quality carbohydrates, late nights, early mornings, hard work-outs and not-so-easy lessons.

Three weeks of "doing whatever," relative to eating, has taught me that I'm no longer wired to "do whatever" and that when I "do whatever," my body is going to turn on me.

For starters, I made the uneducated decision to stop my endocrine medication. I believe that any decision regarding medication should be discussed with a medical professional. I'm not a medical professional and I don't know why I don't take my own advice more often.

But what's done is done and I learned that the endocrine medication needs to be with me probably for life. The symptoms of a faulty endocrine system are not fun and they do not go away easily. Combine complete disregard for nutrition with zero medication and the end result is hell. Self-induced hell, I might add.

What's very interesting to me - and to my nutritionist and to my doctor - is this incredibly unique scenario that I'm in. In an effort to boost my metabolism and encourage my thyroid to be more effective, I began a hard physical training program of strength training a month ago. Very little cardio, heavy emphasis on weights and resistance.

My nutritionist tested my body composition after four weeks of training. The results were amazing - I dropped nearly 10 pounds of body fat, and replaced each pound with muscle. On paper, it was a perfect scenario. Except for the fact that my basal metabolic rate did not change at all.

The basal metabolic rate for any individual is the amount of calories the body naturally utilizes on its own each day. When I began the program, my body was using 1,600 calories. Once my body composition shifted, I expected to see a sharp increase in caloric expenditure. After all, more muscle mass equals more caloric output. In theory.

In my body,that's sadly and simply not the case. My endocrine system is still too suppressed to allow my metabolism to shift into a higher gear. My basal metabolic rate was raised by a mere three calories despite the fact that I gained so much more muscle mass.

So this is going to be an uphill battle; one that will only be won with proper nutrition, thoughtful exercise and a good dose of Western medicine.

When I look back at the previous month, I can easily see that weight loss and overall well being is best achieved in my body through a high protein, controlled carbohydrate eating plan, with very little sugar, limited dairy and absolutely no wheat products.

For me, that means five small meals a day with oatmeal and brown rice as the carbohydrate mainstays and lots of green vegetables. I can get by with a small serving of fruit, provided that it is a low sugar choice (such as berries or cantaloupe).

I also think that oils really helped me get from meal to meal, without getting too hungry. Flax and coconut are my favorites. I love almonds, walnuts and cashews, along with all the nut butters, but I found that each are incredibly hard to digest. That didn't stop me from double and triple dipping into Ben's salty cashews each day.

Three weeks of straying taught me quite a lot; mostly, I learned that I am on an incredible short leash and that I have to work harder to stay on track and keep my endocrine system happy. It almost has to be looked at as a project, as much as I dislike how "high maintenance" that sounds.

In all honesty, I have been reluctant to get back to "brass tactics." But I need to. I can feel all the bad choices in my energy level. The gleam in my skin is not quite as noticeable. Afternoon caffeine feels like a mandatory sentence. My body has once again started to crave more protein, even though I have tended to give it sugar instead.

So, I'm back to it. After devouring white rice and a big piece of cake at a work function today, I knew I had reached my threshold.

In the spirit of sharing information, I'm being candid here because I think that other people - particularly women - may benefit from my experience. Many clients have come to me with weight loss challenges - they seem to be doing all the "right" things, yet the weight just won't come off. Sometimes a simple blood test can provide a myriad of answers, although the solutions aren't easy or quick.

I'm back to it today. Finding my own answers and feeling better.

As always, if you have any specific questions, please feel free to contact me. We're all in this together!

Wish me luck as I take on my own project of wellness,
janeen.

Weeks 11 & 12: Anything Goes

2010-08-05T16:20:00.001-07:00

On my way to vacation #2 with the kiddo. But before I go, here are the highlights of my nutrition program:

I stopped EVERYTHING last Wednesday to enjoy a week of great food, cocktails and not a lot of exercise. I tried to keep the sugar in check, at least.

Coming home, I eased back in very gradually allowing for more indulgences than usual. Feeding my body feels right, at least for right now. My garden is going crazy and I'm enjoying everything that's coming out of it. Still not much sugar, though.

I cut out my endocrine medication entirely. I didn't notice a difference without it. I do notice that if I eat clean, I don't need it. Yay for good food choices!

I've mainly been strength training at the gym. Not much cardio. I'm enjoying the challenge and the shift. My yoga practice feels stronger, as does my pilates practice.

Nine days on vacation with a nugget-loving child will certainly be telling. I haven't decided quite yet exactly what my own eating plan will entail. But it will, most certainly, NOT contain a nugget.

Freedom with choices feels good right now. Enjoying some of the most delicious food and wine of my life was so worth it.

More when we return.
janeen.

Week 10: A Little Bit of This, A Whole Lot of That

2010-07-23T12:58:00.001-07:00

A quick update on Week 10 nutrition...

I started integrating carbs back into my diet in a very controlled way. Brown rice was first - with no problem - and oatmeal was second. Also no problem.

Meals are way more frequent, and much smaller. I'm eating five times a day with small servings of protein (3 0z), brown rice (1/2 cup), and green vegetables (plain, unlimited). I start the day with 1/2 cup oatmeal, a half scoop of protein powder and a tablespoon of flax oil or coconut oil.

My exercise program has completely changed. I eliminated all cardio except for 40 minutes of high intensity interval training one time each week. I'm focusing my efforts on weight training and taking a day off with yoga or pilates.

I feel good. The scale is down seven pounds (although it doesn't matter) and I'm down a dress size and even bought a child's size swim shirt last week. I'm pretty much ready to throw on a bikini for my upcoming vacation.

But I can't eat like this forever.

For one, it's boring. Rice, chicken and salmon are great. But four times a day? Not so much.
It's also time consuming. If I'm leaving the house for any length of time, I have to tote food with me. Cold rice and cold chicken and salmon are not good. I'm also cooking a lot of protein each day, just to have on hand for every meal. Too much work.

Once I'm home from vacation, I'll go back to something that resembles high protein, controlled carbs and more food options.

And no, on vacation, there's no way I'll eat like this. I'll definitely steer clear of desserts but I plan to fully enjoy yummy meals at every opportunity.

As for the exercise, I don't know when I'll make the switch back to cardio. I'm finding that I enjoy the weights much more.

I will say that the biggest rewards from being on 10 weeks of the program are the compliments from friends and clients. I definitely feel like I worked hard, harder than I thought I could, and it's nice to get a little validation from all the effort.

I'll check in during the first part of August.

Be well.
janeen.

Week 9: Momentum and Intution

2010-07-14T16:45:00.000-07:00

I am roughly nine weeks into my nutrition program and I'm feeling the effects of extreme deprivation and hard, hard physical activity.

When I think about the last nine weeks, I'm amazed that I've been able to keep pace and stay the course with this rigid plan. My momentum was, up until last weekend, pretty darn stellar. But as is always the case, momentum can be both good and bad.

Last weekend, it was bad.

I was at my sister's house and she had a whole spread of food. Never mind that she had stocked up on protein and veggies for me. All I wanted were the things I couldn't have.

So I had them. And I had a lot of them. I'll spare you the details.

I got sick. I was sick for two days.

I asked myself, "why?"

The thing is, the momentum that saw me through nine weeks turned on me, this weekend, and became the most slippery slope. I couldn't stop with the margarita and the beer. I couldn't stop with the chips and salsa. I couldn't stop after the cookie. But I had to stop after the pie.

And that is what deprivation will do.

There's a reason that cheating is encouraged on diets. It's a built in way of allowing pleasure. Because without pleasure, food is no fun. Admittedly, that's how it's been for me for too long.

Nine weeks is too long to go without a treat!

And nine treats are too many to have in one sitting.

Do you see the point here? I do. I see it oh-so-clearly and now I get it, too: Indulge periodically. It's OK."

So, that's my soapbox moment on momentum. Go with it, but give it a break now and then too. Otherwise, it will turn around and totally beat you up.

Now, on to the semantics of the program.

At Week 8, I checked my weight and it was the same as when I started the program. Up a few ounces, in fact. But if I've learned anything during this program, it's this: the scale doesn't tell the whole tale and it never will.

I had my nutritionist check my body fat and my lean muscle mass. Body fat was down to 19% (from 25%) and muscle mass stayed the exact same (which is good).

So, once again, I have a good reason to throw out my scale, because it just doesn't provide an accurate picture. Ever.

I am pretty happy at 19% body fat. I've been as low as 16% before and that's not the greatest look for me. I could stay at 19% and be quite happy.

It is likely that the nutrition program has helped "reset" my endocrine system and thyroid and also likely that I will come off that medication in the next month. I haven't had a migraine since the program started which is huge and my doctor thinks that there is also a correlation between my nutrition and my headaches.

All this is good.

However, I've been starting to do more strength training and less cardio. I'm tired. My body doesn't feel like it's getting what it needs - in the way of energy - to sustain moderate lifting at the gym and long pilates sessions.

This is not good.

I'm waking up hungry at night and I'm ravenous in the morning. Eggs aren't cutting it. Neither is salad. I can't get back in the "ketosis" zone. My body is definitely talking to me. I don't want it to turn on me again.

Meanwhile, I have another eight weeks on my current program and my nutritionist isn't "allowing" for modifications just yet. I hope she's not reading this.

A colleague of mine, who happens to be a competitor for figure competitions, and who has the body of a supermodel, took one look at me and said, "You're not getting enough carbs. You look tired."

I told her about my diet. She gave me some ideas. Basically, if I'm going to be lifting weights and doing some cardio, I have to have grains. She suggested eating every three hours. Five mini-meals a day. I have to re-calibrate my protein. Less at each meal. Three ounces. And only brown rice as a carb, with the exception of a half-cup of oatmeal in the morning.

So, now, instead of four eggs in the morning, I'm having two, with the oatmeal. Then, four small meals of lean protein and a little brown rice and some green vegetables. I'm also keeping the flax, since it such a great supplement, and the apple cider vinegar, too.

No sugar. No other refined carbohydrates. No fruit. Lots and lots and lots of water. With a few tweaks, my friends says I can continue "re-setting" the thyroid, but in a way that supports my physical activity and output, and allows for more energy (hopefully).

I'm taking a week long break from my nutritionist. We'll see how I feel in a week. While I'm not opposed to going carb-free again, I certainly don't feel like it's working for me right now.

My intuition has always been one of my most powerful tools. Having body awareness is a huge component of good intuition and it's served me well in the past. I trust that it will now, too.

Weeks 6 & 7: The Final Piece of the Puzzle

2010-07-07T20:57:00.000-07:00

I am almost back to my old self. Except that my blood pressure is way too low.

The blood pressure issue has been the last - and the most puzzling - piece of the endocrine puzzle and I think I'm finally on my way to a completed picture.

Meanwhile, the nutrition program is going forward without any glitches and I'm feeling sooooooooo great! It's a whole new mindset for me; this eating with a very structured plan. I like it. My body likes it.

I've been on the list to see a specialist here in Sacramento for a long time. One of the best docs in the area - who happens to be on my PPO plan - agreed to see me months ago and our appointment was today. What I am about to share next is truly unbelievable: he spent an hour and forty-five minutes with me. He is, in a word, unbelievable.

He is also very perplexed by my blood pressure and thinks that it is somehow tied in to the entire endocrine shut-down. He even thinks that I could give up the endocrine meds, and that I could sleep better and that I would be much more energetic during the day. All this is possible: my heart just needs to beat faster!

While I was in the office, the doctor did an EKG and the nurse took my blood pressure no less than eight times. It almost became comical: "Stand up, sit down, lie down, do a back flip." You get the point.

The doctor got the point too and he is ON IT. I feel completely confident in his ability to figure this all out. He's even going to send me for a sleep study to see how my heart does during rest.

On the nutrition side, I feel like there's been a complete shift in my mindset about food and eating. Structure works for me; handfuls of convenience foods - always on the go - do not. I'm planning out meals now and selecting my favorite sources of protein. Sitting down with a meal that I've put the time and effort into creating is really, really rewarding.

My willpower was truly put to the test this last weekend when I joined a group of friends in Lake Tahoe. The kitchen was loaded with every type of junk food that you can imagine. I had volunteered to do most of the cooking so it was easy to put together meals that were friendly to my program. It wasn't even that hard to make my favorites, polenta and bruschetta for everyone else.

However.

Some of the girls spent an afternoon baking cookies and cakes. The kitchen smelled delicious. In the afternoons, everyone would gather on one of the decks and enjoy wine and cheese. And crackers. And chips. And beer. Those occasions were hard. It was also difficult to make banana bread for the group on the second morning and not have any.

Going into the trip, I vowed to myself that I would not be high maintenance about the food; I would not be that girl. But that commitment required a stash of Atkins bars and a carton of eggs. It worked. Despite having a few vodka/diet 7up concoctions each day, I stayed in the ketotis zone and ate as much protein as I could.

Coming into Week 8 feels like a major accomplishment. I can't believe that I've reached the halfway point of the program and the thing is, I think that this way of eating is going to be with me for life.

I am happy to share information about my new doctor and/or ideas for low carb meals. Please find me at the gym or email me directly.

And do come join our Wednesday night yoga group! We're back; stronger than ever:
Del Norte Club, 7pm.

Best of health,
janeen.

Low Carb Dieting: The Final Word?

2010-06-29T12:09:00.000-07:00

One of my favorite authors is Jonny Bowden, a well-known nutritionist in Southern California. Jonny Bowden wrote the book, "150 Healthiest Foods On Earth" and it is arguably one of the best written publications on the healthiest food choices. I bought several copies earlier this year and gave them to clients and friends. I wrote about his book multiple times on this blog. I read it myself practically every day. It's been my food Bible.

So when I picked up the March/April 2010 issue of Pilates Style, I was thrilled to see a large, feature article by Jonny Bowden. Even better was the fact that the topic is one that is near and dear to my heart: the effectiveness of low carb eating.

I have been on a low carb eating plan for almost two months. I eat very few carbs, most of which are vegetables and nuts. I eat a lot of protein. I don't eat sugar. I like eating this way, although I can't say I'll do it forever. But Jonny Bowden thinks that maybe I should.
And so should everyone else.

Let's start with a little background on the low carb trend.

In 2004, it seemed that low carb diets were at the top of the charts. The Atkins diet had just been shown to produce more weight loss than either a low fat diet or a Mediterranean diet in a study published by the prestigious New England Journal of Medicine. Many other studies around low carb eating showed improvements in triglyceride levels, body composition and reduced risk factors of diabetes.

Low carb was fast becoming the darling of the dieting world. The Zone and The South Beach Diet were both born from the low carb movement. Everyone knew at least one person on Atkins.

And then low carb eating faded, as starches came back en vogue.

According to Bowden, the words "low carb" simply fizzled in the media and in the mainstream. However, Bowden states that, "low carb is wildly effective, perfectly safe and has enormous health benefits." He goes on to say, "Low carb is alive and well, and if you're one the of folks who's historically dismissed it, you may want to take another look."

I've always wondered how low you should go, in terms of carbs. Currently, I eat anywhere from 20 to 40 a day, depending on my physical output and my appetite. The ADA (American Dietetic Association) designates a low carb diet as less than 130 carbohydrates a day. Bowden hardly considers this as "low." But it does provide good framework for a baseline, considering that Americans consume, on average, 300 carbs a day!

Bowden believes that you can get the most of controlled-carb eating and still eat up to 100 carbohydrates a day. He goes on to report that a copious amount of research supports the notion that even a modest reduction in carb intake is enough to stabilize blood sugar, reduce insulin and facilitate weight loss.

In fact, the highlight of the article - in my opinion - is Bowden's statement about simple carb consciousness: "Merely attempting to reduce carbs resulted in vast improvements in weight and overall heath among dieters in several, large scale studies."

One interesting thing that I have noticed in my own low carb eating, is that my mood has shifted dramatically. Once a slave to blood sugar dips and climbs, I am much more stable all day long. I no longer have a need for afternoon caffeine and my energy stays consistently high throughout most days. Bowden says that these improvements are due to insulin sensitivity improvement. He calls it "the dietary trifecta," meaning that insulin is balanced, pounds are being shed and there isn't that ravenous, "I have to eat right now" feeling. I call it pretty darn great.

To tie the issue up with the largest, prettiest bow possible, take note of this next finding. Bowden concludes the article by saying, "Remember, hard as it is to believe, your body has no physiological requirement for carbohydrates." If you're looking to lose weight, Bowden advises to get the vast majority of your carbs from vegetables and fruits, and not from pasta, rice, bread, baked goods, cereal and desserts.

The blueprint for weight loss, Bowden says, is this:

Carbohydrates: 100 to 130 a day (endless amounts of vegetables and berries and some melon)

Protein: 100 to 120 grams a day (poultry, seafood, lean cuts of red meat)

Fat: 60 grams ("good" fats such as olive oil, nuts, flax and avocado)

I was completely encouraged and heartened by this article. It's good to know also, that I can start to increase my carb consumption without giving up the many health benefits that I'm already experiencing.

My advice to my clients, based on this research, is to experiment with low carb eating as it seems appropriate. A gentle start might be replacing your lunch time sandwich with a salad and some protein. Gradually try weaning off of morning cereal and opt for high quality protein sources such as eggs or cottage cheese.

One meal at a time, one day at a time. Always the best approach to any successful dieting program!

Week 5: Life in Kitosis: I Have To Do What With That Stick?

2010-06-24T06:24:00.000-07:00

It has been two solid weeks of extreme low carb living. Add those two weeks to the previous three weeks of grain-free eating. So, yes, you've done the math correctly: I have abandoned every culinary treat imaginable for five. long. weeks.

Can I get a collective sigh of sympathy?

Thanks. Now, let me share the news of Week Five.

The first ten days of the "true" low carb plan were a nightmare; the last four have been much more do-able. I think my mind is finally embracing this new way of living; now if my body would only follow!

My doctor put me on such an absurd dose of thyroid medication that I stopped sleeping. I was wired for days. I'm not normally one to deviate from a doctor's orders but after seeing him a second and a third time this month - with the same instructions: "Keep the dose where it is," I took matters into my own hands and sliced all those speed pills in half.

Now I am trying to compensate for the loss of synthetic energy by taking my body into a state of ketosis. Of course, this is all under the careful guidance of my nutritionist, Sydney. Along with a list of "approved" foods (select vegetables, some protein and a whole lot of water), she gave me a testing kit for keytones. Which is kinda like a home pregnancy test. Same procedure, at least.

Gulp.

I never became much of an expert at pregnancy tests but I can say that the last time I peed on a stick and it promptly turned pink, I freaked out. For days. Weeks. For almost ten months. That was over seven years ago.

Now, I live to see a bright pink stick each morning. Because it tells me what I need to know: ketosis is working!

Or not working. If there is a vodka incident the night before! Not that I would know.

Sydney has me testing for keytones every day. Constant ketosis is the goal of this program. Kick start the thyroid and the adrenals by making the body think it's in starvation mode. Great for the 6-pack abs, not so great for the mood.

But all that changed about four days ago when I discovered that I wasn't hungry between meals. I could go from class to clients, back to class, then to clients again and not feel ravenous. I haven't had a headache in six weeks. I gave up my afternoon coffee. I stopped craving sweets. My nutritionist says that this is kitosis. So it's not so hellish after all. I might actually survive, and more importantly, so will those around me!

My body, meanwhile, still thinks it's in hell.

One week into the program and I had lost nearly six pounds. I won't lie; it felt great to slide back into the yoga pants that I had shoved into the depths of my closet in the middle of the winter. I started looking at two-piece swimsuits. My body was starting to resemble its "pre-endocrine blow up" shape. It was not so hard to pass on the pretzels, the crackers, the cake or the chocolate. It was easy to imagine dropping even lower.

Then, exactly one week later at my check-in with Sydney, the weight was all back. And then some.

"What happened?" she asked.

Nothing had happened. I was almost angelic, save for one teeny glass of wine at a party and three bites of a friend's french toast at breakfast. Definitely not enough deviation to warrant the weight gain. Plus, the sticks were still showing a rosy hue of pink every morning.

Determined to defend my good behavior, I told Sydney to measure me. And that's when we noticed that inches had dropped everywhere.

I've always been attached to a number on the scale. Like any other female, I've done my fair share of obsessing over the ups and downs of that damn number. And believe me, I more than freaked out when the scale kept creeping up, up, up this winter.

But a good lesson in all this is that you just can't believe the scale. It lies. It tells stories. It makes you temporarily feel good. It can make you feel really bad. It is not your loyal and consistent friend.

If I was in charge of the nutrition program, I'd toss the scale out for good. It's much easier for me to gauge my success by being honest with myself about how I feel, how my clothes are fitting and how pink those sticks are.

For now, I'll keep weighing in with the understanding that my thyroid is trying to sabotage my weight but also with the knowledge that measurements don't lie, and neither do clothes. Energy doesn't lie, either.

And those pink strips; they're the most honest indicators of all!

Yoga In The Park; It's Oh-So-Good

2010-06-21T11:46:00.000-07:00

Move over Reformer and Spinning classes. My new favorite thing to do on Saturday mornings is Yoga In The Park.

This past Saturday morning, I met five friends at McKinley Park. We lined up our mats together, in full view of McKinley's famed rose garden, and spent 75 minutes breathing, moving and appreciating the beauty of being outdoors.

Yoga In The Park was created by local instructor, Gina Garcia. Ironically, I've known Gina for years but am just now enjoying the connection we have together as yogis. Gina has selflessly offered up her talents, her experience and her great playlists to our community with Yoga In The Park. Every class is free, but the experience is priceless.

Since discovering yoga nearly ten years ago, I've often said that the only downside of our Western practice of yoga is that it is generally not widely available to the masses. Studios are too expensive, gyms don't offer a "true experience," and instructors usually don't have the resources or the time to cultivate community outreach through yoga.

But now, thanks to the lovely Gina, all that is changing in the greater Sacramento area.

Gina has completed multiple trainings with the famed Baron Baptiste, who is known for his rigorous, yet passionate practice. One thing I love about Gina's teaching style is the fact that she puts her heart and soul into yoga. Her music is strong, she weaves themes into her teaching and she puts forth an energy that is radiant and warm. As she moves through the rows of students, it's impossible not to feel the sweetness of her presence.

Prepare to work hard in Gina's class. On Saturday, she had us in Bow pose at least three times, possibly four. On my final attempt at the pose, she caught my shoulders from behind and literally arced my back into what felt like the perfect Bow. It was a great adjustment; one that I would expect from a very good and very experienced instructor. It was an adjustment that I'm still feeling, three days later!

I'm going to spend as many Saturday mornings as possible in the park this summer. Each time I've gone, at least two people have joined me. Please email me directly or catch me at the club if you would like to come.

And a big thank you to Gina for taking on such a remarkable community endeavor. She's indeed spreading the best karma possible!

Yoga In The Park takes place during the Spring and Summer months each Saturday at 9:00am in McKinley Park. Class is held behind the Rose Garden. Complete details can be found on the Yoga In The Park Facebook page.

Week 4: How Low Can You Go?

2010-06-15T17:00:00.000-07:00

Before I get too far into this week's post, let me throw out a quick reference to the previous post which announces my return to teaching on June 23rd! That's right, I'll be back at Del Norte Club instructing the Intermediate class, also known as our "Yoga Love Fest." I can't wait to see you all then. Now for this week's topic...

I wrote out the title of this post one morning and then thought about the question all day long.

"How low can you go?"

I never knew how low I could go until I got there; and it was a pretty deep place of physical depletion. This spring, instead of experiencing renewal and rejuvenation, my body rebelled in ways that I didn't think were possible and I slipped into a dark well of fatigue, exhaustion and extreme cold. My hair became brittle; my skin lost its luster. My body became so puffy that my clothes didn't fit. I didn't want to exercise, I didn't want to socialize, I hardly had enough energy to be a mother.

Something was definitely wrong, so wrong.

After some major testing, I began a strong course of medication to support my failing endocrine system. I found my nutritionist. I swallowed handfuls of supplements and significantly changed my diet. I started to get better. My clothes started to fit again. My skin was glowing. My workouts were great. My social life looked more promising. The worried look on my son's face went away.

Then I went back to the doctor.

This last week, I found out that my thyroid is functioning at the level of a corpse, that I have the blood pressure of a newborn and that to begin to fix it all - somewhat naturally - I have to put my body in an unnatural state called kitosis.

I'm not totally dialed in to the correlation between kitosis and thyroid function but what I know is that as of last week, my diet changed dramatically and now I am eating a diet so low in carbohydrates that I'm pretty sure I'd qualify for an Atkins award.

Not that I want an award. But I do want to get better in the most holistic possible way. And potentially give up a medication that can't help my thyroid, can't help my blood pressure but can give me a synthetic sense of well being. Somehow, that just doesn't seem right. Anything that makes me feel good synthetically has to be short-lived.

Enter the new diet. Or, "The Plan."

My nutritionist reduced my carbohydrate intake to 20 grams a day. Did you know that a bowl of salad greens accounts for five carbs? Neither did I. But that's what I'm talking about: major caloric restriction.

I have to weigh every carrot, every nut, every lettuce leaf, every onion slice, ev-er-y-THING.

It was a major struggle at first. What to do when your run-of-the-mill protein shake has seven grams of carbs? That's more than a third of my daily allotment. Plain Greek yogurt is exactly half of my carb allowance. Forget an apple. Three strawberries? Maybe. If they're small.

Sydney, my nutritionist, promised that my thyroid would get better. She promised that my blood pressure would normalize. She promised she could get me there. And I believe her.

But I have to follow "The Plan." Strictly. Diligently.

This morning, as I was conducting a major science experiment called rationing out my day's carbs, protein and fat, my mom said what I needed to hear: "I know it's hard but you're doing it for Ben. I know you want to be healthy for Ben."

She's so right. Of course we'll do anything for our children, especially if our child's well-being relies on our own health. As a single mom, I carry this burden so heavily. Ben already spent most of the spring weeks with my mom, while I recovered. I do not want that to happen again. I can't lose any more time with him. So I'm acting. Embracing The Plan. Staying the course. Trusting in the process.

And it' working!

I know that I'm on my way. This is the best that I've felt in months, but boy is it hard, hard work.

Being ever-mindful of major dietary changes, I did quite a lot of research on low carb diets. What I found was surprising. It's not all bad. In fact, the low carb approach can actually be very good for most people. I'll be posting more about those findings.

As it is, I've probably given up grains forever and I never thought I'd say that. But it's a situation where the benefits of being without far outweigh the pleasures of a slice of bread, a bowl of rice or a handful of crackers.

Extreme? Yes. Indeed. But I've found that I can derive just as much pleasure by having a colorful salad with salmon, chicken or steak. And I simply feel cleaner without the grains. I can't explain it, but intrinsically I know that my body runs more efficiently when it's not burdened by the heaviness of most grains.

Lastly, I'm still on a big flax regime and I've added apple cider vinegar, too. I never knew of the health benefits associated with apple cider vinegar; there are so many! Vinegar has a great warming effect once it's in the body. I hadn't noticed it before because the amount I ingested was so minuscule compared to what I take in now. But it's another habit that I can easily see adopting as a life-long part of my wellness. In fact, many of my older clients complain of muscle cramping during our sessions together. Turns out, apple cider vinegar packs a huge amount of potassium. I'm definitely recommending it in lieu of, or in addition to, bananas.

I've deviated a little. I have a diet soda every afternoon. I had a little run-in with vodka. But I haven't touched the grains or the sweets in weeks and that feels like the biggest accomplishment of all.

Every day, I'm getting questions from clients and friends about my program. I'm happy to share what I've learned. Please send any specific inquiries to me or catch me at the club.

Tomorrow is my appointment with Sydney. I'll keep posting updates as I go. In the meantime, I'll be splashing with Ben in the pool, pushing hard on the treadmill, finding a new twist in yoga and enjoying the life that was returned to me!

I'm Back!

2010-06-12T21:56:00.001-07:00

I am so excited to re-join my yogi friends for Wednesday nights at Del Norte Club! Mark your calendars; my first official day back will be June 23rd.

My doctor gave me the go ahead for limited yoga practice, which I interpreted to mean: full menu of all poses except for handstand. Headstand might be questionable too!

Nevertheless, I have tons of energy to share with all of you, and new music too.

I'm grateful for the outpouring of support that I received from all of you during the time that I was recuperating. As is always the case with my Del Norte community, I am humbled by the enthusiasm that you bring to our class and to our practice of yoga. It is both a blessing and an honor to be your teacher. And I promise to be around for many, many more Wednesdays from this point on!

Rumor has it that Judy will be joining us to practice on the 23rd. Then, we'll head out to the lawn area to enjoy some her amazing treats. Please plan to hang out for a bit after class that evening (kids are welcome, too).

One last thing. There is a wonderful project happening in our community called Yoga In the Park. Every Saturday morning, a free, 75 minute vinyasa class is held in McKinley Park at 9am. This endeavor is the brainchild of Zuda Yoga instructor, Gina Garcia. Gina is a lovely person and a truly gifted yoga instructor. She has generously shared her talents with 30 to 40 people every Saturday this spring.

I went to Yoga In The Park last Saturday and was amazed by the energy of the group. I plan to go every Saturday that I can this summer.

If you are interested in getting a Del Norte group together for a regular Saturday event, please find me at the club or send an email. You can find more details about Gina and her classes at McKinley by searching Yoga In The Park, Sacramento on Facebook.

Thank you again for your commitment to our classes together and for the warmth, compassion and devotion that you all collectively offer up. It is truly a special opportunity to share my love of yoga with all of you.

Namaste-
janeen.

Loving This: Week 3

2010-06-05T12:21:00.000-07:00

Talk about feeling great. A solid three weeks into the nutrition program and I feel amazing. Good enough to practice yoga, to keep up with my son and to return to teaching.

I'm back!

I've turned the corner, I think and am beyond the point of craving anything starchy. I even passed up the opportunity to "test" my body's threshold for wheat. As much as I wanted that big piece of bread, I just couldn't do it.

And I'm glad I didn't indulge in the bread because all of a sudden, the need to have it just went away, along with cravings for pretzels, crackers, rice and oatmeal (all of my favorites).

Instead, I'm drinking protein shakes and eating more protein than ever. I'm still integrating fruit and a little bit of dairy. And flax, of course.

Interestingly, my super adorable Southern California friend emailed me this week and we talked about her diet. She has type 2 diabetes and has struggled with it for years. She recently adopted an eating plan like mine, although hers is more rigid, and she's lost 25 pounds and needs no insulin. More importantly, she feels fabulous. (And she's getting married in August and I know that she'll be radiant!)

There are many, many good reasons to cut carbs and I'm finding more and more health experts who endorse this way of eating. Turns out, unless you're an extremely active athlete, you really don't need much more than fruit and vegetables - in addition to lean protein and a lot of "good fat" - to support metabolic function.

Only three weeks into the program and I'm seeing definite changes in my skin and hair. I have no idea whether or not I've lost weight and to be honest, I really don't care. At this point, it's much more about how I feel.

One supplement that I believe is helping me get back on track is Inositol. I think this is a good one for everyone to use periodically as it is a great support for the liver. Used in higher doses, it also supports mood (the studies on bipolar are fascinating!) and my own personal favorite: sleep. I use the Jarrow brand (I think Jarrow is an incredibly clean and credible company) and since it's a sweet powder, it mixes well into my daily smoothie/protein shake. There is no real upper limit on Inositol. Most people tolerate it well.

I will see my nutritionist, Sydney, this week. I have the feeling that she'll be cleaning up my diet even more in the coming weeks, which is fine by me because I'm learning so much in this process.

And now I understand why people give up things in exchange for feeling good. It's worth it. It really, really is.

One Week, 150 Minutes

2010-06-02T12:47:00.000-07:00

I get asked this question all the time: "How much do I really need to exercise?"

My answer always depends on whom I'm talking with and what their goals are.

But after doing some research, I have a better idea of a baseline exercise regime that everyone should be following.

According to the health division of the government, adults should move their bodies for at least 150 minutes a week. And I may regret disclosing this, but...

Pilates does NOT count toward the 150 minutes.

Any moderate to high intensity exercise - like walking, running, Spinning, aerobics - qualifies.

Pilates isn't considered aerobic, thus, it's not going to help your heart. It is, however, a great form of conditioning and, if done correctly, can be quite the strength training workout. Especially if you're exercising on the Reformer. Mat classes don't have nearly as much strength work as Reformer sessions. (There, I've saved my business!)

For more significant health benefits - including weight loss - adults are advised to increase aerobic activity to at least 300 minutes a week. Don't shoot the messenger; I don't make this stuff up!

The recent guidelines also emphasize getting more vigorous activity than a simple stroll after dinner; in other words, you need to break a sweat.

On top of the 300 cardiovascular minutes, you should consider squeezing in some strength training. Lifting weights will boost your metabolism, stave off osteoporosis and, from an aesthetic standpoint, you'll look much more toned. Just a couple of sessions a week - no longer than 30 minutes - can make a world of difference.

Truth be told, I definitely don't get my 300 minutes in. Despite the myth that I work-out constantly because of my profession, the sad truth is that I have to create exercise time just like everyone else. But I do try and walk whenever I can and will often sneak in my own Reformer session between clients. I also really enjoy the energy of a great Spinning class or a long yoga practice. Keeping it varied, I've found, is the key to not getting bored.

300 minutes is a lofty goal. And it can remain just that: a goal; provided that you are at least committed to logging 150 minutes each week for your heart.

Five workouts. 30 minutes each. As my six-year-old would say: "Easy-schmeezy!"

Flax to the Max: Week 2

2010-05-27T20:35:00.000-07:00

It's been ten days since I've had grains. Ten whole days of protein, fruit, vegetables and more flax than I ever imagined that I could ingest. I cheated and had two chocolate chip cookies on Sunday. And Ben made me eat one Cheet-o.
I saw Sydney (my nutritionist) yesterday. "Have you been strict with the grains?" she asked. I can't lie for a moment so I told her about the cookies. I think she forgave me. At least she took my check.

She asked me how I was feeling. "Grouchy," I told her. "I think my serotonin is too low." She dismissed that comment rather quickly and told me that I would be going on an even more restrictive, or, "thyroid friendly" diet in the coming weeks. Basically, I have two more weeks to live it up on the fruit and the coffee. I have the feeling that the hammer is coming down.

Leaving her office, I was loaded down with supplements in the way of support for my thyroid, adrenals and endocrine system. I made the HUGE mistake this morning of downing all the pills with my coffee and shuttling Ben off to school - about an hour round-trip - on a completely empty stomach. I didn't stop on the side of the road only because I thought it would be very traumatizing for Ben to see his beloved mom with her head in the bushes, tossing up thirty-three different pills and way more coffee than anyone should have before 8am. Lesson learned.

The hardest part of this plan (aside from the extreme cravings for anything starchy) is gulping down huge quantities of flax oil. Barlean's makes a great flax oil that is strawberry flavored and it's pretty darn yummy. A few tablespoons in a smoothie is easy to take. I gave Ben a spoonful this morning. Never too early to start kids on the omegas. He asked for more. I use several tablespoons of Trader Joe's flax oil on my salad, along with some fresh lemon juice. You can't cook with flax oil but it does work nicely used in place of butter on sauteed or steamed vegetables. I especially like it on sweet potatoes.

"The big guy on the block" theory - as shared by Sydney - has resonated with me and that's why I've been so vigilant with the flax intake. It makes sense, when you think about it, that the body is going to absorb what it gets the most of. Trans fats, saturated fats, omegas, whatever. I want to have my body to have the best of the best. And I think it's starting to show.

My skin has taken on a healthy glow in the last couple of weeks. I definitely have more shine; in fact my doctor said yesterday, "Your skin looks luminous!" That might be a stretch, but I have found that I need less heavy moisturizer and make-up.

For the most part, I'm pretty settled into the no grains routine but I have had some moments - like this morning - when a protein shake sounded horrible. I broke the rules and had a bowl of plain Greek yogurt. It was either that, or a huge stack of pancakes.

I won't see Sydney for two weeks. At our appointment this week, she dangled a big carrot, or as the case may be, a slice of whole wheat bread. "Try one piece of whole wheat bread in two weeks," she advised. "See what happens in the following 24 hour period."

What will likely happen is I will keel over from pleasure. But in the meantime, I've got a big shot of flax oil waiting...

Comeback: Week 1

2010-05-24T12:19:00.000-07:00

I'm finally blowing the dust off this blog and am ready to bring forth some new information on wellness.

The topic that is near and dear to me right now is the rare type of hypothyroidism that I have been diagnosed with. This elusive condition just about brought me to my knees this Spring but I'm on my way back - I think - and am aggressively seeking some answers as to how I got here and how I'm going come back to my "old" life: the life that didn't require a daily nap, three layers of clothing and a blood pressure cuff to ensure that I wouldn't keel over at any given moment.

Under normal conditions, the thyroid produces hormones - T3 and T4 being the most important - and these hormones are critical to overall well being. T3 and T4 are your "fire" - they drive your metabolism, they regulate your body temperature, they give you the necessary fuel to move through your day. Without these hormones, you're pretty much toast. Which is what I've been - with my nearly non-existent T3 and T4 - for months.

A deficiency in T3 and T4 can be detected via lab work, and is treatable with thyroid medication. Trouble is, the medication can take weeks, sometimes months, to kick in.

I decided that I didn't have months to feel better. I'm tired of being fatigued all the time. I want to go back to Spinning class. I'm ready to give up my heating pad. I miss my friends and our fun outings. I desperately want my life back.

A friend recommended a nutritionist to me. Although I'm a clean eater, I knew that I could probably make some tweaks to my diet for more support during this critical time of waiting for the meds to kick in.

Enter Sydney of Live Bliss: www.livebliss.com

I was warned beforehand that Sydney's program is very rigid but she promised, over the phone, that she could help me and I am willing to do just about anything. So I went in with the full expectation that my diet could change. Drastically. But that I could also feel much, much better in just a short amount of time.

Sydney started by measuring my body fat percentage, lean muscle mass, and BMI. All healthy ranges. But once we started into the body's major systems - particularly the endocrine - she became more concerned. "You're way too young to be going through this," she said. Tell me about it.

Right away Sydney told me that I would have to give up all grains, including rice. And oatmeal. Two of my favorite things in life.

Apparently, gluten is an irritant to the thyroid gland and, let's face it, gluten is in everything. We agreed that the funeral for grains didn't have to happen right now; but that after a gradual re-introduction of each grain, we could decide which would stay permanently. And what would go.

Sydney also suggested that I stop drinking fluids with meals. I can have as much water as I want 15 minutes prior to eating and then I have to wait an hour after eating before drinking again. So much for my hot tea after each meal. She shuddered when I told her about my nightly tea ritual and went on to explain that if your stomach is like a bowl, and if you pour several types of foods and condiments in it, then douse it with eight or ten ounces of hot water, the end result is a stinky mess. It actually made sense then.

Also, along the lines of beverages, I'm drinking an 8-ounce cup of water - on an empty stomach - with 1/4 teaspoon baking powder stirred in. Apparently, this helps the body naturally restore its alkaline levels (she tested my Ph level and it was actually fine so the baking soda is more for maintenance).

So, it's been six days of no grains and I'm missing them, definitely. Yesterday, I stocked up on organic chicken, salmon and sole. I purged my beloved crackers and I double-sealed my organic oatmeal into Ziplock bags to save for later (because if oatmeal is ruled out for good, there will be hell to pay!).

Sydney called me today and suggested that I bump up my flax oil consumption to 8 tablespoons a day. Yes, eight tablespoons. She told me something that I didn't know about fat: apparently the body absorbs the type of fat that it gets the most of. So, in my case, that would be a lot of olive oil and coconut oil (my two favorites). However, flax has the Omega 3s which are the most beneficial, overall, to your body. "The big guy on the block wins," Sydney said. "You want that guy to be flax." Good thing Trader Joe's sells the garden variety flax oil. I splurged tonight on Whole Foods' Strawberry/Banana flax oil, with the idea that if I have to drink so much of this stuff, at least it should taste good!

Lastly, I had a really sad moment today when Sydney said that I should give up dairy. For now. Although my instincts tell me that it's probably been a problem all along and I've been justifying its spot in our household by only buying high grade, organic milk, yogurt and cheese.

At least she hasn't said anything about coffee. Or wine. Or Trader Joe's dark chocolate almonds with sea salt and turbinado sugar.

Speaking of chocolate, just this week, I asked my mother the proverbial question while struggling to get into last year's yoga pants: "Do I look fat?" "Not at all," she replied. "I think you look like Kate Winslet."

Hmmmphhh. Not the answer I had in mind.

Not to worry, though. By the end of this program, I could be looking like Kate Moss. Or better yet, Kate Hudson. And feeling like the Energizer Bunny.

I'll be seeing a lot of Sydney in the next few months and reporting back here on what I'm learning. Good nutrition advice is something that we could all use more of. I hope you find these updates helpful. Please feel free send an email with any questions or comments.

Here's to good health!

Missing My Wednesday Night Peeps

2010-04-23T21:05:00.000-07:00

Dear Wednesday Night Yogis,

I miss you all terribly. And it's only been a week that I've been without your smiles, your warmth and your admirable commitment to our weekly yoga get-together.

In a way, I feel guilty for not being with you right now. Many of you have shared my own personal yoga journey; and several of you were in the first yoga class I ever taught - right there at DNC. You've all come so far in your personal practices, so much, in fact, that I rallied for our first ever "Yoga 2" class last year and gained the necessary approval to take you beyond the basics. I've watched with pride as each of you has grown in the practice; in different, yet very distinct ways.

This year, we experienced a huge surge in attendance on Wednesday nights. You brought your friends to class, you told other members about our class, you shared our "sangha" - our community - and helped us to grow to record numbers. Many yoga instructors, particularly in a city like Sacramento - never have the opportunity to teach groups as large - or as energetic and cohesive - as ours. It has truly been an honor to lead you all on this journey, this path, that we call yoga.

I'm reminded of a time when I walked into a yoga class in San Francisco with another instructor friend. It felt like walking into happy hour. People were laughing, embracing, talking loudly. My friend said, "This place is absolutely buzzing!" I've never forgotten that experience and I'm often reminded of it now, when I'm walking into Wednesday night class and one of you flags me down to tell an interesting story (Sarah!), while someone else grabs me in a hug (Nancy!) and yet another person hands me a plate of goodies (Brianna!).

You are all so very special to me and I promise to return to our space and our practice soon. In the meantime, keep coming, be kind to Judy (she might even bring you goodies!) and know that even though I'm not there on my mat, I'm there in spirit.

Stay with your breathe. Slow down when you can. Lift your heart. Stand a little taller. Bring your hands to your heart in Anjali Mudra. Fill up every space in your body and in your spirit with your inhale. Exhale. Let everything else go.

Warm blessings and hugs to you all. Namaste.
janeen.

I Took The Bar...And I Passed!

2010-04-10T17:16:00.001-07:00

I recently took a class at The Bar Method and I survived to tell you about it!

The Bar Method, similar to Physique 57 (which Kelly Ripa attributes for her rockin' body), is only offered in major cities. It's a blend of ballet, yoga and pilates and there are many exercises performed at the ballet barre.

I've wanted to take a class at The Bar Method for months. While visiting my sister in the East Bay, I made a reservation to drop into the San Ramon studio. Classes are 60 minutes in length and the drop-in fee is $24.00, which is definitely on the high side for a group exercise class.

Nevertheless, I arrived at the studio a few minutes early and was greeted by two super toned girls who gave me a tour. The Bar Method is a franchise so any location you visit will be pristine and well appointed. The San Ramon studio did not disappoint. They have on-site child care (provided free which is a great benefit), lockers and showers. The place is absolutely pristine. There are two rooms for classes, each has ballet barres lining the perimeter and both are completely mirrored.

There were nine of us in the class. We started the class with light weights and did a quick sequence of shoulders, triceps and biceps. So much for the age-old theory of working the large muscle groups first. The instructor then had us drop to the floor for push-ups. Throughout the exercises, she walked around giving feedback and making adjustments. I felt like she spent a LOT of time correcting my form.

We then moved on to the bar and did an intense series of legwork with arabesques and plies. This part of the work-out was grueling. I was shaking beyond belief.

After about 20 minutes of legwork, we moved on to abs and spent an ungodly amount of time on crunches. Class finished with bridging and stretching.

I wasn't trashed at the end, but I definitely felt like I had spent a disproportionate amount of time on my belly and my butt, and not so much time on the rest of my body.

A friend of mine talked with me last week about the possibility of opening a Bar Method location in Sacramento so my visit to the San Ramon studio, was, in part for research.

In all honesty, I don't think that Sacramento is quite ready for The Bar Method. For starters, the drop in fee is way too high. I don't know of many people who could or would pay so much for a group exercise class. The whole energy of The Bar Method felt very cold to me. The facility was cold, the instructors were cold, the participants were cold. Cold doesn't bode well in a community oriented place like Sacramento.

Although I don't think The Bar Method is a sustainable business idea for Sacramento, I do think that there is much to be learned from the exercises - particularly the regime on the ballet barre.

The Bar Method is consistently ranked as the number one "butt kicking workout in the Bay." When I got out of bed this morning, I could see why. My gluts were so sore I could hardly stand it. So, butt kicking, yes it is, but I'm not sure that having my butt kicked is the best way to exercise. For the money, I'd rather go to a Reformer class or a yoga class - and at least walk away with a great sense of balance - both physically and emotionally.

The Dark Side of Medication

2010-04-01T18:03:00.001-07:00

This is not an upbeat post, but I'm feeling compelled to address a very important topic relative to medication. Here goes.

Medication - in the Western sense - can do wonderful things for us. It can lower our blood pressure, prevent insulin problems, prevent unwanted pregnancy, assist in achieving pregnancy, control cholesterol and help us feel better, overall. And these are just the every day benefits of medication, not to mention the incredible advances we've made in the last 50 years in the areas of heart disease, cancer and AIDS. Incredible, really.

But medications can have a very, very dark side; a big umbrella called side effects. Consider the medication that puts your body into a metabolic shut down. You don't want to get out of bed. Once you're out of bed, no amount of caffeine can inspire you to move forward into the day. Getting dressed is totally discouraging because nothing fits. Not even the clothes you bought two weeks ago. Breakfast #1 is with your son. Breakfast #2 is an hour later, because you're starved despite the fact that you ate a seemingly "good" meal the first time around, consisting of complex carbs, protein and good fat. Push through the day but it feels like sleep walking. Have more coffee at regular intervals. Eat, eat, eat and repeat. Can't wait just to sleep. Get on the scale and gasp at the number. 8 pounds in one month? Eat again and go to bed, praying that your body will find its "fire" sometime. Really, really soon. Please. Like now.

Welcome to my March.

My doctor put me on a daily medication at the end of February for migraine prevention. I have horrifying migraines, the type that put me out of commission for a solid day and sometimes require a visit to the ER for a demerol shot. They are wicked beyond explanation.

After missing four days of work in January, we (the doctor and I) decided that a more aggressive approach was warranted. Enter the medication.

When taking a controversial medication, it's always necessary to balance the benefits with the risks. The biggest benefit - in my eyes - was the fact that I went through the entire month of March without even a hint of a migraine. The risk? Missing out on life. Being checked out while I was with clients. Scheduling naps instead of connections with friends. But most important, I felt like Ben wasn't getting 100% of me. And I want him to have that. As much as I can give it to him.

So today, April 1st, I dumped the meds. My doctor wanted me to wait it out, give it another month but I just can't do it. My time in life is way too critical - as a mother, as a daughter, as a friend, as a business owner. It's all I have and while it can't be magical all the time, I want to be present for the magic when it comes...in whatever way it manifests.

Not a happy topic, I know. But so necessary to be cognizant of. Don't lose a minute, a day, a week and certainly not a month to a medication that just doesn't work with your body. For me, I'd give anything to get out of a migraine. Anything, that is, except for my spot in life!

30 Points!

2010-03-08T14:02:00.001-08:00

Last week, I fasted overnight and had my cholesterol re-checked. It had been 3 months since the 2-5-0 verdict and I've since made some dietary and supplement changes. I've been anxious to see what, if anything, has changed.

The first words out of my doctor's mouth, when she called late Friday afternoon, were: "Your cholesterol dropped 30 points!! Excellent work!"

While the ratios have remained basically the same, the overall drop is very encouraging. So what have I been doing? A lot of things, none of which I can pinpoint the results directly to.

For starters, I take "Cholest-Off" each day. My dad says that the stuff reduced his overall cholesterol by 50 points. It is widely available at Rite Aid, Target or Costco.

I also bought the best derivative of Coenzyme Q10 that I could find. It is crazy expensive but the woman in Elliott's (who I trust implicitly) says that Co-Q10 is only effective in its purest form.

Fish oil has become my staple supplement. I take five fish oil pills each day; sometimes more if my body is feeling particularly inflammatory and vulnerable to illness. I buy the triple strength fish oil from Rite Aid.

As far as my diet goes, I eliminated butter, eggs and cheese. Sometimes, I'll have a little goat cheese or parmesan but I try and steer clear of almost all cheeses. I still use Smart Balance although I've loosened the household restrictions on butter and regularly feed it to Ben.

I eat nuts by the pound. Seriously. Several ounces a day, especially almonds. I can't say that this is a great strategy for weight loss but there is lots of proven evidence showing that nuts play a big role in lowering cholesterol. I think my mom is amazed by the packages of nuts that come through the kitchen each week. I've even persuaded Ben to start eating cashews - heavily salted, of course!

Wild salmon is on the menu two times each week. That, with the all the fish oil I take, has a great effect on mood and nerves, as well as the much-needed benefit of dropping cholesterol (all the good oil makes the arteries nice and slippery!). I also eat oatmeal several times a week with ground flax - both are superstars at reducing overall cholesterol.

I've mostly cut out all packaged foods (including crackers, cookies and pretzels) which I think harbor quite a lot of "hidden" and not-so-stellar fats. (But I have been known to get into Ben's coveted stash of sesame sticks!) I avoid desserts completely except for squares of dark, dark chocolate and big scoops of organic vanilla yogurt (still high in sugar but a decent substitute for heavy desserts).

Lastly, I aim for a minimum of eight servings of fruits and vegetables each day. I buy my produce from the farmer's market each week and then fill in around the edges with frozen blueberries, frozen mango, bananas and vegetable based soups. It's a lot of work to eat this way, but I've been doing it for so long that it's natural for me to plan meals around a high minimum of produce.

All in all, I'm super happy with the results of my latest cholesterol check and plan to keep things as they are, in terms of my supplements and my diet. The one thing I'd like to reduce is the Co-Q10 as it's just so darn expensive and its role in cholesterol reduction is somewhat questionable in the big picture.

My next check is in 6 months. I'll keep you posted...

You Only Get One Face

2010-03-02T21:33:00.000-08:00

In the summertime, I'm mostly incognito - usually hiding under a huge, floppy hat despite the fact that I've slathered SPF 70 all over my face.

I'm obsessed with keeping my skin healthy, particularly the skin on my face. And I'm also convinced that the girl who covers up her face now is the woman who ages gracefully and healthfully into many, many decades later. I'm also a bit fearful of my family genes and the incidents of skin cancer in my family. So I lather up and cover up and use a lot of bronzer. It's a good combo.

But now I've discovered two little gems that are not only keeping my skin healthy, they're imparting this great glow that I never thought I would have. For years, I've spent my skin care dollars on high end moisturizers and night creams, only to be disappointed by the results. Recently, a dermatologist pointed out to me that we need to treat the skin directly with the things that it needs and not let the marketing messages from Olay, Ponds or whomever influence our skin care decisions.

For me, at age 39, that means integrating Retinol and Vitamin C into my daily life. And that's it. Just those two items. I still use my tried-and-true Cetaphil cleanser and my Boots No 7 moisturizer. I also use an organic eye cream. In the mornings, I apply Vitamin C serum (10%) onto my face. In the evenings, I use Retinol cream (.05%) on my skin. The Retinol can cause some minor pealing as your skin gets used to high concentration of Retin-A. But I think that the pealing is largely off-set by the great glow that the Vitamin C gives you each morning.

Certainly, there are other things I do for my skin. I eat 8 to 10 servings of fruits and vegetables each day. I drink a lot of water. I take a ton of Omega 3s and fish oil. I am religious about washing my face every day. But it's amazing to me that just by adding in these two products, I'm looking at a whole new face in the mirror each day.

The products I've mentioned in this post are mostly available from doctors and "medical spas." You can also find them online. I use the Obagi line and the total amount that I spent on both items was less than $130.00. I think it's safe to say that I'll get months of use out of each, since just a tiny bit of product is necessary each day.

You really do only get one chance to preserve your face. It's so necessary to take the steps we can now - to ensure many years of health, glow and vitality.

Food and You

2010-02-18T13:27:00.000-08:00

've been neglecting this blog lately. I'm spending way too much on my other writing. But I have many ideas and lots of content that will be posted soon. In the meantime, a topic near and dear to my heart - emotional eating - and how to tell what your body really needs.

You eat when you're happy. You eat when you're bored. Sometimes you don't know why you're eating at all. Sound familiar? This kind of eating is known as emotional eating and can create weight that your body doesn't need. Here's how to tell when your body really needs food or if you're hungry for something different (like a nap, a hug, a talk with a friend):

Real Hunger
Grows gradually
You'll eat anything
Can wait
You feel good after eating
You feel energized

Emotional Hunger
Hits suddenly
You crave a specific food
No amount of food fills you
You feel guilty after eating
You feel heavier

This afternoon, I ate quite a lot of dark chocolate with straight peanut butter. Yes, I was definitely craving that particular delightful combination and yes, I had already had a full lunch and didn't really "need" the extra fat and calories. But, I justified the treat by making the experience really mindful and really enjoyable. I didn't stand up and dip straight into the jar. I sat at the table and savored each bite. In all honesty, I only planned to have one square and I probably would have been satisfied with one square. But today is a three square day and I think it's OK because I really, really loved the heck out of those three squares.

Looking at the checklist above, I can say that yes, I did crave the chocolate AND the PB and that yes, it did fill me up (how could it not? we're talking tablespoons of straight fat here!). I don't feel guilty and I feel a little fuller than I'd like but now I know that two squares - maybe without the PB next time - would be a good bet.

It's always revealing to peel back the layers of our behaviors. This was a great exercise for me. I hope you find some value in it too.

Update: 150 Foods

2010-01-25T14:57:00.000-08:00

I'm a month into living by the "150 Healthiest Foods on Earth" and I wanted to share with you how it's going.

First off, know that this isn't a diet; instead, it's a way of eating that is pure and uncomplicated. It's vegetables, fruits, whole grains, protein, oils and spices.

I've eliminated a lot of the foods that I had convinced myself were otherwise "healthy." Like crackers, pretzels, low fat chips and protein/energy bars. Ben still has them - and I won't lie and say that I haven't scooped up a handful or two - but my choices are now centered around things that don't come packaged.

I'm off of bread. Completely. And pasta. The starches I do eat are steel cut oats, brown rice, quinoa and potatoes.

I'm using more butter than I have in the past, and more oils, too. I'm drinking 2% organic milk and sweetening it with raw honey or agave (I don't like plain milk) and also adding in cinnamon, cardamom and cloves.

We are using big cartons of plain yogurt. Ben was resistant to this as he loves the sweetened individual cartons. I use agave to sweeten his yogurt and he's slowly coming around.

I've eaten more organic chicken and beef this month. I've made soup several times and discovered that I love white beans and Swiss Chard in an organic vegetable broth, simmered with garlic and onions and sweet potatoes. Especially on a rainy, winter day.

In the afternoons, I drink an elixir of aloe juice (Trader Joe's), lemon juice, water and a splash of pomegranite juice. Aloe is a great anti-inflammatory agent although it tastes terrible on its own!

I'm eating dark chocolate a few times a week. And still drinking a lot of coffee!

So what's changed? I'm feeling more energetic overall and less lethargic in the afternoons. Everything in my closet is fitting better. I feel like my body isn't weighed down. I know I've lost a little weight but I'm not tracking it.

Surprisingly, my grocery bill has gone DOWN. Since I'm only buying packaged food for Ben, the majority of my grocery budget can now be allocated to fresh and whole food.

I truly believe that the information in the book can allow for transformation; I'm seeing it daily in my own choices. It's a powerful way of eating and one that I'd recommend to absolutely anyone.

Immunity? Yeah, I'll take some. Please?

2010-01-24T08:49:00.001-08:00

What is up with me catching and holding on to every virus that comes my way this winter? My body really should be more selective: bronchitis, the stomach flu and a head cold are not the three illnesses I'd pick for myself. No, I'd rather just have your garden variety congestion. Or a little runny nose. Even just a belly ache.

But alas, here I am on Day 5 of the third illness, a nasty head cold, and feeling like my entire physical self has been ravaged.

What to do?

There has to be a reason that I keep getting sick. I'm always quick to blame my lack of immunity on my work conditions: dirty gyms, sweaty bodies, close quarters in our pilates room at the club. But I think there might be more to the equation and I'm bound and determined to figure it out.

It can't be my eating because I haven't missed a day of antioxidant-rich food in months. I drink plenty of water. I rarely drink wine anymore. I take upwards of 25 vitamins and supplements a day (I know, crazy!) I get an adequate amount of exercise. I even had a flu shot.

Some might argue that it's lack of sleep that makes me susceptible but I know people who get by - and thrive - on much less rest than I do. Granted, there is a stress component and I probably need to get a little better at managing that but I think I am; at least making baby steps in the New Year.

I'm not one to ignore health issues, particularly when my own well being is at stake. Case in point: the cholesterol issue. I've been taking mucho supplements since I had my initial cholesterol checked and am looking forward to better results later this month (I'm getting blood work done at the end of the month!). So, now it's time to tap into my resources and solve this issue of why winter viruses love to crawl into my body and hang out.

I'll let you know what I find out. In the meantime, here's to good health for the rest of the winter. And no more fevers, sneezes, or coughs please!

Now THIS is Living!

2010-01-17T14:20:00.001-08:00

I've been following the suggestions from "150 Healthiest Foods On Earth" and I thought I'd share what a "typical" day of healthy eating looks like. It's interesting; although I'm eating MORE than ever, I'm losing weight. Which just goes to show you that the right foods, eaten in moderate proportions, can help you with weight loss. No magic formula; just a whole lot of goodness:

Friday: High energy day, up at 5:30am, 50 minutes of cardio, 15 minutes of pilates, seven clients, several hours of entertaining my son. Bedtime: 9:30pm (pretty much collapsed!)

Breakfast #1: Coffee with 2% milk* and raw honey, 1 apple with scoop of almond butter

Breakfast #2: 1/2 cup old fashioned oats, scoop of whey protein powder, 3 scoops flaxmeal, raw honey

Lunch: Green salad with beets, grilled chicken, full fat dressing. 5 squares of dark chocolate, handful of almonds.

Afternoon: Americano coffee with half and half
Pomegranate juice mixed with aloe vera juice and lemon

Dinner: Stir-fried collard Greens, sweet potato with butter, chicken breast

Before bed: Milk steeped with cinnamon, cardamom, and fennel.

*Milk and all dairy products are organic. Chicken is organic, antibiotic-free.

Go Get This Book. Now.

2010-01-14T07:42:00.000-08:00

If I'm going to endorse a product on this blog, I make darn sure that it's a good one. So, trust me when I tell you that you need to put down what you're doing and GO GET THIS BOOK:

One of my clients recommended this to me before Christmas. I ordered it through Amazon (best price I could find) and had it sent to my mom for Christmas. Now my mom and I are fighting over it and I'm getting ready to order my own copy. It's THAT good.

What I love about the author is that he interviewed dozens of nutritionists and used his own nutrition background to come up with the 150 healthiest foods. It's a non-biased, simplistic and straightforward guide on how to eat.

There are a few surprises in the book. I was happy to find that eggs and butter made the cut! As did beef. Of course, the beef needs to be free-range and organic but given what we're seeing in the news lately, why would you feed yourself or your family anything less than that? Cost is a factor, sure, but there are several other high quality protein sources that are listed in the book.

My goal in 2010 is to get rid of the packaging in my diet. High fiber bread is NOT health food, nor is any other kind of bread. No cracker can be called a health food. A Zone bar is not healthy. Do you see a trend here? Packaging. All the items I mentioned come from a package.

So here's what we're doing at my house. I have my weekly trips to the Farmer's Market for fresh produce. Ben's still eating crackers and bread, but I'm eating the "true" whole grains: oats in the morning, brown rice (with butter!) and quinoa.
We've have homemade cookies, sweetened with agave, in the freezer. The next step is to get off the agave and progress to raw honey. I just bought some at Whole Foods yesterday. It's pretty darn good.

The author uses a star system to delineate which foods he likes the best. We're trying to incorporate more of those into our meals.

If I could buy a copy of this book for all my friends, family and clients, I would. It is just that good.

Start the New Year off right with this easy and informative read. It will change the way you look at food, and more importantly, change the way you choose food for yourself and for your family.

On a personal note, I'm actually really excited about how transforming this information can be. I can already see a difference in my energy level and my mood - just be eliminating the foods that are heavily processed. I love the quote: "Let food be your medicine and medicine be your food." This book presents the opportunity to eat exactly as we should - and to reap the many rewards of making the best possible food choices.

Roasted Chicken with Wild Rice Soup

2010-01-10T07:45:00.000-08:00

A dear, old friend of mine contacted me yesterday for a soup recipe that we both used to make. Her request reminded me of how delicious this soup is so I decided to share it here and make it this week myself.

Roasted Chicken with Wild Rice Soup

1 6-ounce box long-grain and wild rice mix
1 tablespoon olive oil
1 1/2 cups chopped red onion
1 cup chopped celery
1 cup chopped carrot
2 garlic cloves, chopped
1 (8 ounce) package of mushrooms, halved
1/4 cup flour
1/2 teaspoon dried tarragon
1/4 teaspoon dried thyme
2 cups water
2 tablespoons dry sherry
2 (15.75 ounce) cans fat-free, low sodium chicken broth
1 (12 ounce) can fat-free evaporated milk
3 cups shredded roasted skinless chicken

Prepare rice according to package directions and set aside.

Heat oil in a large Dutch oven over medium-high heat. Add chopped onion and next 4 ingredients (onion through mushrooms) and saute for 6 minutes or until onion is tender. Lightly spoon the flour into a dry measuring cup and level with a knife. Stir the flour, tarragon and thyme into the onion mixture and cook for 1 minute, stirring frequently. Add 2 cups water, sherry, broth, and evaporated milk; bring mixture to a boil. Reduce heat and simmer for 20 minutes or until slightly thick. Stir in cooked rice and chicken; cook for 10 minutes or until thoroughly heated.

Wintery Soup

2009-12-20T15:13:00.001-08:00

I love soup in the winter! Especially soup that is comprised of local Farmer's Market produce. Here's a recipe that I devised over the holidays. It was a big hit with my girlfriend who came over for dinner and as I told her, it's a super "powerhouse" of antioxidants, all in one bowl!

Kale, Butternut and Bean Soup

Olive Oil

1 onion, chopped

4 cloves garlic, chopped

1 large bunch of kale, chopped

½ large butternut squash, chopped into 1-inch cubes

4 cups of broth (vegetable or chicken)

1 cup water

2 cups white wine

2 cans white beans (drained)

Saute onion and garlic in a Dutch oven, using a bit of olive oil, for five minutes. Pour in broth, water and wine. Add any seasonings you like (I used a blend of sage, rosemary and thyme. Bring to boil, then cover and reduce heat for 20 minutes. Add remaining items: beans, kale and squash – uncovered – and cook until squash is softened.

Gretchen and Her Gorgeous Food Blog

2009-12-09T20:41:00.000-08:00

I haven't had a lot of time lately (hello, it's December!) to do much in the way of healthy cooking and baking and my reading time has been entirely sucked up by "The Help." (Need a good read? This book's a winner!).

So, today I'm sending you off to a fabulous food blog by a talented and sweet young woman who I know from one of the clubs that I teach for. I'm also her Facebook friend, which is a really bad thing MOST of the time because she's always posting about the great recipes she makes up in her kitchen and how wonderful the results are and I'm in constant lust over whatever luscious creation she has going. I wish I knew where she lived. I'd be her biggest stalker.

Without further ado, please go see what's cooking with Gretchen:
http://www.canelaycomino.com/
And be sure to bookmark her blog. She updates it all the time!

Recipe: Low Fat Pumpkin Oatmeal Chocolate Chip Cookies

2009-11-30T11:19:00.000-08:00

I made these cookies last week, adapted from my friend Bri's recipe, and my son had this comment:

"Mommy, these are not good cookies. Not good at all. Mommy, these are GREAT cookies. No, wait, they are not great. They are AMAZING. Can we have them all the time?"

Meanwhile, my mother's input was:

"Hmmmm. Not exactly what I'd call a dessert cookie. Maybe something I'd enjoy for breakfast."

So, there you have it - two differing opinions, one recipe:

Low Fat Pumpkin Oatmeal Cookies

1 28 oz can of pumpkin
3 eggs
2 cups brown sugar, packed
3 cups whole wheat flour
2 teaspoons baking soda
2 teaspoons cinnamon
1 teaspoon nutmeg
4.5 cups rolled oats
1/3 cup canola oil
2 cups chocolate chips

Preheat oven to 350 degrees.

In a large bowl, combine pumpkin, sugar, eggs and oil. Combine dry ingredients in a different bowl. Slowly add dry ingredients to pumpkin mixture. Stir in chocolate chips.

Drop cookies on a cookie sheet in the shame of a ball or use a fork to flatten them out.

Bake for 15 to 20 minutes. Let cool on pan for 10 minutes before moving to wire rack.

The recipe makes about a thousand cookies. Seriously. I doubled it, not knowing that the result would be plates and plates and plates of cookies. But they freeze very well and now I can send Ben to the freezer for a "good" cookie, rather than to the Oreo package in the cupboard.

Enjoy!

Lusciously Decadent

2009-11-17T20:46:00.000-08:00

My director left me a package of the most amazing cookies today. They are not at all healthy. You're going to have to use butter - the real thing - for these, but they are worth every divine calorie. What makes these cookies interesting is the contrast between the butter, the sugar and the salt. Delicious. She shared a link to the recipe - apparently, there is a Brown Butter Cookie Company somewhere that sells these little cookies - and the recipe has been adapted and posted on the web.

Brown Butter Cookies with Sea Salt

Ingredients:

1 cup salted butter
2/3 cup brown sugar
1 Tbs sugar
2 tsp vanilla
2 1/4 cups flour
1 tsp baking powder
Sea Salt

1. In a small saucepan, melt butter on low to medium heat, stirring occasionally, until browned. Stir in sugars and vanilla and remove from heat.
2. Let the sugar mixture cool to room temperature.
3. In a mixing bowl add flour and baking powder. Stir in sugar mixture until combined.
4. At this point I recommend letting the mixture rest for at least an hour to let the flour absorb all the butter. The mixture may be stiff afterwords and crumbly- microwave handfuls of dough for 10 seconds. The dough will be easier to roll.
5. Preheat oven to 325 degrees F.
6. Roll 1 inch balls of dough and dip in sea salt. Place on cookie sheet with sea salt on top.
7. Bake for 15 minutes.

Cookie Obsession

2009-11-13T13:01:00.000-08:00

I am obsessed with cookies. When I was a child, I would sneak cookies out of the freezer (where my mother stored them - a not-so-good hiding place!) and hide them under my bed. I would have quite a stash going and then the dog, inevitably, would discover them. My parents called me "Cookie" growing up and still do, to this day.

Times have changed, though. I'm no longer satisfied with an Oreo cookie and Toll House usually doesn't fit the bill either. If I'm having a cookie, I want a good cookie. A Whole Foods cookie. A cookie that has high quality ingredients and isn't too sweet.

Lately, I've been experimenting more than usual in my kitchen with cookies. Recently, I posted a recipe for Chocolate Chip Flax Cookies (see below) which, in my mind, are pretty delicious. I made them again this morning for a friend's birthday and added more chocolate and lots of cranberries. I've already had four. They are addictive.

This week, I made chocolate cookies with white chocolate for my clients. I adapted a Weight Watcher's recipe and I think they came out quite nice. They are light and not too dense. The contrast between the chocolate cookie and the white chocolate shavings makes the cookie interesting. You could easily have more than one and still feel pretty virtuous.

As the holidays approach, I'm going to spend some more time in my kitchen adapting cookie recipes and posting my successes. In the meantime, here is the recipe for the Weight Watcher's cookies:

Chocolate/White Chocolate Cookies

1/3 cup white chocolate shavings (I used Ghiradelli White Chocolate; you could also use white chocolate chips)
2 eggs
1/3 cup unsweetened cocoa powder (try a high quality powder for more intense flavor)
1/4 cup sugar
1/2 cup brown sugar
1/4 cup Smart Balance spread (melted)
1/2 teaspoon salt
1/4 teaspoon baking soda
1 cup flour

Preheat oven to 350 degrees.

Combine flour, salt and baking soda. Set aside.

In another bowl, beat butter and brown sugar. Fold in regular sugar. Add cocoa and eggs. Gradually add dry ingredients to wet ingredients.

Bake cookies for 10 to 13 minutes. Let cookies stand on cooking sheet, when removed from oven, for at least five minutes. Cool on racks.

This recipe yields approximately 20 cookies.

What We Do On Wednesday

2009-11-11T21:02:00.001-08:00

I'm going to let you in on a great secret: Wednesday night yoga at Del Norte Club!

I have been blessed to have had the opportunity to teach the Wednesday evening yoga class at Del Norte Club for the last two, going-on-three, years. When I started at the club, which was my first teaching gig, we had eight, maybe nine, on a good night - ten, people attending class. Now, we've had as many as 24 yogis practicing on Wednesday night!

Just over a year ago, I approached the management at the club requesting permission to take the class up to a higher intensity, with a Level 2 class title. My request was approved and I've had the chance to move the Wednesday night crowd from simple stretches to more complex poses and sun salutations.

More than anything, we have a kula on Wednesday nights. In Sanskrit, kula means "community." Most nights, class starts at least five minutes late because I'm busy hugging my yogi friends and catching up on each other's lives. Two of the women from class, Briana and Nancy, have become dear friends. One woman had me over to her home for a Greek dinner that involved NINE courses, as a thank-you, just for being her teacher. In the summer months, we designate select Wednesday evenings as "yogi parties." We congretate on the lawn and share food and wine and we learn about each other's lives.

The group feels like home to me. They know my son. They know my mom. They eat my cookies. They are wonderful.

One of the best parts about the Wednesday night class is the price: just $10 for drop-ins! With the going rate for a single yoga class in Sacramento hovering at nearly $17 a class, this is a great deal.

Are you looking for a fun group to practice with? Come join us! I always have guest passes in my bag and you're guaranteed to meet warm people who love to laugh while enjoying the spirituality and the reverence of a deep and connected yoga class.

Om shanti!

250. Ouch.

2009-11-08T13:19:00.000-08:00

High cholesterol runs in my family. So, despite the fact that I eat virtually zero saturated fat and regularly integrate "good" fats - like nuts, olive oil and avocados - into my diet, my cholesterol keeps climbing.

Last month, my doctor called me with the startling news of the huge increase in my overall cholesterol over the last year. 50 points. I went from 199 to 250 in just under 12 months. Whoa. She then ordered a breakdown and I fasted and did the necessary blood work only to find that I'm no better off with the "good" and the "bad" levels. She then suggested that I contact an internist and get myself on a statin. Soon.

Given the fact that I'm 38 years old and in very, very good health, I was reluctant to go this route. Do a google search on statins and you'll find many reasons to NOT take them. I began to research natural remedies to reduce cholesterol and came up with a list of foods to eat regularly. It looked my weekly grocery list: Oatmeal, nuts, beans, fruits, vegetables. Are you kidding me?

Next, I researched supplements and found some interesting ideas. Co-enzyme Q-10 is supposed to be "the bomb" in terms of lowering cholesterol and it has some nice added benefits such as: increased energy, brain function, and alertness. I'll take all of the above. Problem is Co Q-10 is one of those supplements that requires a huge financial commitment. The generic brands aren't readily absorbed into the body and seem to have no impact on cholesterol, whatsoever.

So I went to see my friends at Elliott's (how much do I love that store?) and posed the question to them. I was immediately steered toward the premium bottle of Co Q-10 that didn't cost quite as much as my mortgage payment, but the amount wasn't far off. At least they were have a sale - 10% off on supplements. I bought a 2 month supply with the idea of re-resting my cholesterol at the end of the year to see what impact - if any- it might have.

My dad also told me about a Costco product called "Cholest-off." He's been taking it for six months now and he's shaved nearly 50 points off his cholesterol. I'm planning on adding that to the regime, as well.

Health is a funny thing. You can exercise like a demon and eat straight from the earth and still wind up on the every-five-year-colonoscopy-AND-mammogram-plan with high cholesterol, to boot.

Times like these, I'm glad I pay the big bucks for my health insurance plan. But I'm still shaking my head in amazement over the 50 point increase from last year. Must have been that one omelet I had.

Recipe: Chocolate Chip Flax Cookies

2009-10-12T15:15:00.000-07:00

This last week, I took cookies to my son's soccer game. Thinking that the kids probably needed some good Omega 3s as their post-exercise snack, I tried a new recipe, Chocolate Chip Flax Cookies.

Unfortunately, six-year-olds are pretty savvy when it comes to cookies and the flax cookies were passed up in favor of the giant Peanut Butter cookies that I also provided.

However, I also made a batch flax cookies for the hostess of a lovely dinner party that I attended and the adults devoured them and also asked for (demanded!) the recipe.

Here it is:

Chocolate Chip Flax Cookies

1 cup flax meal (available at Trader Joe's)
1/3 cup butter (I use Smart Balance - it's non-hydrogenated and generally works as a good butter substitute in cookie and muffin recipes)
1/2 cup sugar
1/2 cup brown sugar
1 egg
1 teaspoon vanilla
2 cups whole wheat flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
1/2 cup milk
1 cup chocolate chips (I use semi-sweet)

Mix flax, butter, sugars, egg and vanilla until well blended. Stir together dry ingredients and add gradually to butter mixture. Fold in milk and chocolate chips. I used a small ice cream scoop to drop dough onto the baking sheet.

Bake at 375 degrees for 10 minutes. Let cookies cool for at least 10 minutes on baking sheet before transferring to rack.

The recipe yields about 20 cookies.

Enjoy!

Finishing Touches: The Bad and the Good

2009-09-21T16:58:00.000-07:00

Last week, I walked into the locker room of one of the gyms that I work with and was immediately accosted with this:

Really? WTF?

In case you're wondering, the women's locker room was absolutely decorated with posters and laminated signs (which is what I stole to bring you this image, you're very welcome!) promoting a Natomas (oops, now I don't even need to tell you that the gym's name rhymes with the possessive form of "cold") plastic surgeon.

Most of us are working really hard to maintain what we have and it just seems to me that this is inappropriate, especially in a gym setting. If I could have taken all the signage, I would have. And I still might. But in the meantime...

Here is something that will cost you less than plastic surgery and is far less invasive:

This beautiful blush, made by Benefit, is called Coralista and it's the prettiest item in my make-up bag (which isn't saying much because I'm so darn basic (read: boring) when it comes to make-up. Truth be told, the price point is a little (well, a lot, actually) higher than what you might find at Rite Aid but it's worth every penny. And I can't tell you how much it is because my mother reads this blog and I'm sure that if she knew what I spent on this, she would be appalled and would wonder how I can afford a blush like this when I have a mortgage payment that's THIS BIG.

Nonetheless, I get lots of compliments on my blush. Several people have asked if I've had a facial recently, which the answer is always "no" because I have that BIG mortgage payment and I would rather spend my money on Linsey's hands (see below).

The moral of the story is that you can spend a lot on your body and look completely fake or you can put something really flattering on your face that makes you feel fantastic and continue working hard, with the rest of us, on your body.

Now, who's up for a raid in Natomas?

Lovin' Linsey!

2009-09-16T10:29:00.000-07:00

One of my students, who is a massage therapist, just gave me a massage last night and I had to post today to let you all know that SHE ROCKS!

I've had less than a dozen massages in my life and my issue with massage in the past has been that the therapist's technique is either too light or too deep. After a massage, I generally feel the same as when I walk in (that's when the pressure is way too light) or I feel completely beaten up (some therapists have honestly made me wince with pain).

What I like about Linsey is that she has a great balance of deep tissue work and relaxation. I felt my back crack, pop, and release in so many spots that I committed on the spot to having a massage every month. I think it's the least I can do for myself, when I demand so much out of my body on a daily basis.

Linsey has a fabulous space in her home with low lighting, lots of candles and a good mix of Enya-type tunes. She'll come to your home but I highly recommend going to hers because of the distraction-free environment.

For a one hour massage, Linsey charges $45.00 and she will customize the session in any way you like. She is available late afternoons, evenings and weekends. Here is her email address: linseydegen@yahoo.com

When I got home last night, I felt really good. Calm, steady, grounded. I could use a little more of that in my life. Thank you, Linsey!

This Probably Isn't Going To Be Good For Business

2009-08-26T11:55:00.000-07:00

...but I had to share this information...it is so so so so so so so SO good!

What I am finding out, vis a vis my own weight and fitness struggles, along with constant reading about diet and exercise, is that good health starts in the kitchen and not in the gym.

Or, let me put it more bluntly: exercise will not help you lose weight. At least not much weight.

You need to read this article:
http://www.time.com/time/health/article/0,8599,1914857,00.html

It's long, yes, but well worth the time spent. Bookmark it. Come back to it. Reference it. Use it as motivation. But do read it!

Post Work-Out Beverage Choices

2009-08-17T20:15:00.000-07:00

When I finish a work-out, I am usually starving. And grouchy. Lately, I've been grabbing quick drinks to re-fuel after exercising. Here are two good choices:

Organic Chocolate Low Fat Milk (one cup or a small "juice box" size portion)
Milk does your body good, especially following a work-out. Recent research shows that low-fat chocolate milk may help replenish tired muscles thanks to its unique carb-to-protein ratio. Chocolate milk contains both whey and casein protein to feed your body what it needs for recovery. And it's also a great source of calcium and vitamins. Sweet!

Zico Mango Pure Coconut Water
I am really hooked on this stuff. Coconut water is simply the liquid extracted from a young, green coconut, not to be confused with its high fat counterpart, coconut milk. This Brazilian treat has been making a splash in the U.S. as a sports drink because it naturally contains electrolytes such as potassium, magnesium, calcium, phosphorus, and sodium. It's a great drink for non-athletes too because it's refreshing, low in calories and contains only natural sugars. You can buy coconut water at Elliott's or Whole Foods.

It's important to know that taking in too many calories in the form of a recovery meal can undermine the effects of your work-out. A post-workout meal/snack of just 300 or 400 calories, comprised of carbohydrates and protein, is the ideal choice for re-fueling without "over-fueling."

Bread: Not All Loaves Are Created Equal

2009-08-10T09:47:00.000-07:00

I love bread. Who doesn't? I've recently been buying spelt bread from Whole Foods which I really like, but I've been uncertain as to whether or not it's a good choice, from a nutrition standpoint.

This month's issue of Vegetarian Times had a great article on tips for buying healthy bread. Here's a recap:

Choose 100% whole grain
Basically, you want to see the word "whole" as the first ingredient in the list: whole wheat, whole rye or whole oatmeal are all good bets.

Know how to spot refined white flour in disguise
Wheat flour is just a code name for white flour. Again, look for the word "whole." Also, anytime you see the word "enriched," know that you're getting white flour, incognito. "Enriching" is a nice way of saying that the flour is stripped of bran and germ to chemically add some B vitamins and iron. I can't say it enough: know the difference between "whole" and "enriched."

Watch out for partial promises
Breads that are "made with whole grains" contain some whole grain but are usually made with refined flour, as well. Same holds true with a "multigrain" label. This is where things can get confusing. Breads that say they are "whole wheat" may or may not be made with whole-grain wheat. I'll say it once more: read the label. Read it carefully.

Give it a squeeze
Ever noticed how, if you put the carton of milk on top of the white bread, it goes as flat as a pancake? There's a reason for that: manufacturers have a hard time making nourishing bread that's also soft and fluffy. So they rely on chemicals. The denser the bread, the closer you're getting to the whole grains that you need.

Double fiber isn't better
We ate the "Double Fiber" bread for a long time. I like the fact that it has a ton of fiber (6 grams per slice) but I don't like the sources of the fiber, which are: soy, oats, cellulose and inulin. These are called "restructured" foods; whole foods are always a more natural choice.

Bread with the fewest ingredients might not be the best choice
I always say: look for the foods with the shortest list of ingredients. But this doesn't have to be a hard and fast rule for bread. A good slice of bread can contain seeds, nuts, and flax.

Sprouted breads are best
When grains are sprouted, the starches are much easier to digest. Sprouted breads offer more essential amino acids, minerals and B vitamins than starndard whole-grain varieties. In fact, ounce for ounce, sprouts are the most nutritious of all goods. A sprouted grain has become, in effect, a vegetable.

In summary, if you want the best bread for your body, head to the sprouted section. You may have to try several varieties before you find one that agrees with your own personal palate, but it's definitely worth the effort.

And, just in case you're wondering, Ben won't even take a nibble off of anything that is whole-grain, let alone sprouted. He eats Sara Lee Whole Grain White, which is nothing short of white bread, sold with the promise of Enriched Bleached Flour. I may as well save my money and buy him straight white bread.

One last tip. When you're out shopping, here's a quick list of the "ideal" attributes of a slice of bread:

Calories: 80
Fiber 3 to 5 grams
Protein: 4 grams
Carbohydrates: 15 grams
Sodium: 125 milligrams
Sugar: 3 grams of less; listed after the 5th ingredient

Five Surprising Things That Can Boost Your Health

2009-07-24T16:06:00.000-07:00

I came across this information in a magazine today and that it was worthy of sharing. Definitely a couple of surprises here, for me...

What boosts your health?

1. Walking down the aisle.
A UCLA study found that married people live longer than those who stay single. Why? Married people, according to the study, are less socially isolated, they exercise more and they drink less (not so sure about that last point but I'll buy the first two!).

2. Having a furry friend (or two).
A study in Ireland has shown that owning a dog is associated with lower stress levels and fewer serious illnesses. Even if the dog sheds like crazy and you have to vacuum daily (I guess that counts as cardio!).

3. Being a social butterfly.
Australian researchers found that people with a strong social network lived an average of 22% longer than those without one. Cherish your friends! I certainly love mine.

4. Putting your money where your mouth is.
Studies have linked gum disease with heart disease, stroke and diabetes. The simple solution: floss EVERY DAY and see your dentist twice a year for cleanings. I started flossing regularly about five years ago and am religious about it now.

5. Surfing the web.
Researchers from UCLA found that searching the Internet stimulates and preserves key areas of brain activity, helping you stay sharp even as you age. Sweet! My Facebook addiction isn't quite so bad!!

The Final Nail(s) In Soy's Coffin

2009-07-18T16:32:00.000-07:00

This is my third, and final post about soy. I'm done with it and I think you should be too.

This month, Bon Appetit arrived with a full spread on the downsides of soy. When a publication as worldly as Bon Appetiti strays from its foodie slant to devote a large chunk of its culinary pages to a health cause, I have to take notice.

The article basically reiterated a lot of information that I already know and brought to light a few new facts, as well. We all know that the soy bean has pretty much found its way into everything from peanut butter to canned tuna. We hear of its high protein content and its nearly existent cholesterol and we convince ourselves that it must be a spectacularly healthy choice. Well, we've been duped. And I'm here to tell you today that the jig is up.

Recent research has shown that soy may contain dangerous levels of isoflavones, natural chemicals that are similar to human estrogen. Isoflavones can affect fertility in men and may increase the risk of breast cancer for women. In fact, the Israeli Ministry of Health issued a warning in 2005, suggesting that adults moderate soy intake and that infants not take in soy at all. Oops, sorry about that Ben. If your fertility is affected later in life, you can blame me!

And it's not just Israel taking action. Health officials in France and Great Britain are concerned too. One British author underscored the research done in Israel by saying, "They (Israel) had a committee of more than a dozen distinguished nutritionists, researchers, pediatricians, and toxicologists who looked at the body of evidence and concluded there was risk."

In 1999, the FDA in our own country began allowing companies to claim that foods with soy protein "may reduce the risk of heart disease." Several studies later, the American Heart Association stepped in and clarified: The amount of soy protein consumed to reap the benefit would have to be the equivalent of 1.5 pounds of tofu or half a gallon of soy milk a day. As a result, in 2008, the American Heart Association recommended that the FDA rescind the health claim.

Let's say that, you're like me, and you really don't want to give up your Starbucks Vanilla Soy Latte. Fair enough. Here are the "hard and fast" guidelines for soy:

If you're a woman who has been diagnosed with or has a family history of breast cancer, it's probably safest to avoid soy.
Men hoping to father children should probably limit the amount of soy they eat.
Parents are urged to follow the Israeli suggestions in serving soy to infants, toddlers and small children: try to limit soy unless there is a known allergy to dairy products.

There is breast cancer in my own family, a little too much for me to safely feel good about taking in much soy. That being said, I do occasionally enjoy a couple of tablespoons of Silk Creamer in my coffee. I find it to be a "cleaner" coffee sweetener than many others. I still love a good tofu stirfry or a bowl of edamame, dusted with sea salt. Like everything else, moderation is key.

We've replaced the soy milk in our home with organic cow's milk and vanilla almond milk. I'm pretty smitten with almond milk right now. It is widely available (Trader Joe's has the best value) and it's actually lower in calories compared to its soy counterpart. I've replaced my morning soy protein with whey protein powder and Ben's back on organic yogurt.

And yes, sometimes I'll splurge and have a soy milk latte at Starbucks. (But I have to draw the line at artificially flavored Frappuccinos!)

Recipe: Light Chocolate Zucchini Bread

2009-07-06T15:55:00.000-07:00

I think it's safe to say that the Chocolate Zucchini Bread was a hit among yogis, friends, clients and children. I doubled the following recipe, which yielded four large loaves:

2 1/2 cups flour (I used Trader Joe's white whole wheat)
1/2 cup unsweetened cocoa powder
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon baking powder
1/2 cup sugar
1/3 cup oil (I use Smart Balance)
3 large egg whites
1 egg
1/4 cup plain, non-fat yogurt
1 tablespoon vanilla
2 1/2 cups shredded zucchini
Chocolate chips (as many as your diet or your blood sugar level will allow!)

Preheat the oven to 350 degrees. Coast two loaf pans with nonstick spray. Using an electric mixer, mix the sugar, eggs, oil, yogurt and vanilla together. Stir in zucchini. Add the dry ingredients and stir just until blended. Stir in chocolate chips.

Divide batter between the two pans and bake for 50 minutes. Cool loaves on wire racks for 10 minutes then remove from pans and cool completely on wire racks.

Enjoy!

Harvest Grains Recipe

2009-06-24T10:33:00.001-07:00

I shared a favorite healthy dish with several yogis a couple of weeks ago. I had quite a few requests for the recipe so I thought I'd provide it here.

Trader Joe's has a great dry mix of grains called "Harvest Grains."

It's a blend of couscous, baby garbanzo beans, and orzo. I use the mix as a base but I've also served it as a side dish with Smart Balance butter and a little sea salt. It's delicious and very healthy.

I use the entire package, following the cooking directions. I then add:

Cooked asparagus
2 cans organic garbanzo beans
Feta cheese
Dried apricots
Cashews
Drizzle of olive oil
Cumin, coriander, salt and pepper to taste

There are many, many ways to augment this basic recipe. I've also added tomatoes, broccoli, and/or golden raisins depending on the ingredients I have on hand.

The beauty of this dish is that it can be prepared before an event, chilled, then served. It serves a lot of people and generally is filling enough to be enjoyed as a main dish.

Enjoy!

Refomer #2: Double the Fun!

2009-06-14T14:22:00.000-07:00

I had the great fortune of *finally* adding another reformer to my home studio this week! The new machine is in even better shape than my current reformer. It is also a Balanced Body Allegro model (the industry standard for Reformer training).

I am now offering "duet" sessions (2 people per session). The benefits of a shared session include significant cost savings and shared, collective energy that translates into more fun.

So grab a friend and call or email me for available times and pricing.

Figoco Is Yum-O

2009-06-08T20:37:00.000-07:00

To borrow Rachael Ray's adjective, I've found something that is really yum-o!

My director gave me a goody bag not too long ago with treats from Trader Joe's and this was one of the items:

Some culinary genius over at TJ's had another ingenious idea when this product was created. Combining figs and cocoa is nothing less than sublime!

I've used this spread on toast (with cream cheese), on crackers, waffles, and even served it alongside Brie cheese the other night. I've also dipped in with just a spoon more than I'd like to admit.

I continue to be amazed at the quality and value that Trader Joe's prides itself on. This product is a shining example of what they do best.

Breaking Up With Soy

2009-06-04T19:20:00.000-07:00

My love affair with the soybean is over, I'm sad to say.

As I mentioned in my previous post, I simply can't ignore all the reports on soy's impact on our health and the environment any longer. As much as I've tried to see the redeeming qualities of soy, it would be wrong for me and perhaps somewhat neglectful (since I am, after all, in charge of what my child consumes) to continue stocking our kitchen with all soy products known to Trader Joe's. And that's a whole lotta soy!

I was doing a great job of ignoring the negativity surrounding soy until I opened last week's issue of Sacramento News and Review. I consider the News and Review a great rag (source?) for all things liberal and somewhat saucy, so I definitely took quick notice when their environmental columnist devoted quite a bit of real estate to soy's dirty little secret.

Turns out that Clif Bars have been under close scrutiny lately for claiming that their products are organic when in fact they are using soybeans that are treated with chemical solvent hexane. "What is that?" you're asking.

Hexane is really nasty stuff, according to the Environmental Protection Agency. The EPA, certainly a good source for these types of issues, classifies the hexane solvent as a neurotoxin and hazardous air pollutant. Simply stated, you don't want this garbage in your body.

And guess what? All those soy products that you love so much from our beloved TJs, our supermarket staple, Amy's, and the old tried-and-true Gardenburger are all treated with hexane. It gets worse. Before you order that next soy latte or pour your child a glass of cold, vanilla soy milk, consider this: Vitasoy, WestSoy, Soy Dream and Silk are all in on what I call the "hexane hoax."

Yes, we have been duped.

But the bright side is there are some companies that are playing clean in the soy game. They are: Eden Foods, Helen's Kitchen, Tofurky and Wildwood.

So what to do?

We have a case of Silk soymilk that I plan on finishing. And two pints of Silk soy creamer that I'll enjoy. We're all still working on two packages of soy cheese and we just finished the last of the soy yogurt. I finished off the final scoop of my soy protein powder, yet we have two rather big containers of soy shake mix.

My plan is to responsibly use the rest of our soy products and replace them with organic dairy items, rice milk, and almond milk. I won't be buying Amy's items anytime soon, same for Clif Bars, and Gardenburgers are out, too.

It's disappointing to have to part ways with foods that you've grown to love but I'm a firm believer that there are always decent replacements. The threats that hexane present to our bodies and our environment simply cannot be ignored.

Soy Is On My Mind

2009-06-02T12:59:00.000-07:00

I am a complete soy girl. I love my vanilla soy milk, my soy coffee creamer, my soy cheese, my soy bars, my soy protein powder, my soy shake powder and my soy ice cream. And edamame, which is soy in its purest form and with a bit of sea salt, is nothing less than heaven to me.

So it's been a little troubling to read about all the dirty soy facts that are now surfacing. Turns out that the innocent soy bean may not be so angelic and might just be downright bad for you.

Even as I write this, I am troubled by misleading health information that we are fed on a daily basis. At one time, soy was the darling of the nutrition world...pure, high in protein, low in fat, a real gem.

Now I'm not so sure.

Given the fact that I eat buckets of soy, I'm reluctantly facing the facts of soy's less-than-pristine profile.

And I'm going to have to get back to you on the findings since the information on soy's bad rap is PLENTIFUL and deserves a careful look.

In the meantime, I'm cutting down on my soy consumption. I think we're bringing organic cow's milk back in the house and cheese, too. We're adding rice milk back in and stocking up on Lara bars, instead of soy bars. I've just bought an ice cream maker so that we can make our own frozen yogurt (with organic non-fat yogurt and agave syrup). I've pushed the protein powder into the back of the cabinet and just purchased whey powder instead.

I'm making these difficult yet necessary choices for myself and for Ben, not because I am paranoid about what I read, but because the evidence that I have read about soy, thus far, has warranted some big changes in our home.

I'll keep you posted as I learn more about the downfalls of soy.

Sobering Facts About Red Meat

2009-05-19T15:08:00.000-07:00

Anyone who has spent any time with me knows that I am not a big fan of red meat. I grew up with a pasture full of cows, a freezer full of meat, countless dinners of hamburgers and steak. Some would consider us a very lucky household; that is, until my dad became gravely ill with colon cancer at the young age of 46. He was VERY lucky indeed, in that although the tumor was malignant AND roughly the size of a grapefruit, the cancer had not spread to any other organ and he was able to recover without chemo or radiation. He has been cancer-free for over 20 years.

Being the offspring of a first degree relative who has had colon cancer means that I have to undergo a colonoscopy every five years. At least that was the recommendation two years ago, at which point, a polyp was discovered during the procedure and now I am on the "two year plan." But I'm OK with that. I remember my dad's illness as if it was yesterday. I recall how sick he was in the hospital bed, how pale and listless he looked to me. He still loves to show off his scar which absolutely sends me into shudders.

I stopped eating red meat regularly in college. I knew that there is a direct correlation between red meat and colon cancer and even the site of a steak was enough to take me back to that time when my dad was so ill.

Recently, my doctor told me that my iron was too low and rather than augment my diet with an iron supplement, she preferred that I have at least one serving a red meat a week. I started buying the Raley's/Bel Aire "Full Circle" brand of hamburger. The package states that it is organic, antibiotic free and 90% lean. And let me tell you, it is really, really good. One hamburger a week turned into two. Then an article came out in this week's Sac Bee that caused me to take a careful look at my own red meat consumption.

You can pull up the article in its entirety from the Sunday, May 17th Health issue. Let me give you the gist of it...

Now a new study of almost 550,000 American has provided the best evidence yet that our affinity for red meat has exacted a hefty price on our health and limited our longevity. The study found that, other things being equal, the men and women who consumed the most red and processed meat were likely to die sooner, especially from one of our two leading killers, heart disease and cancer, than people who consumed much smaller amounts of these foods.

Results of the decade long study were published in the March issue of the Archives of Internal Medicine. During the study, nearly 71,000 of the participants died and the researchers kept track of the timing and the reasons for each death.

The findings suggest that over the course of a decade, the deaths of 1 million men and perhaps a half-million women could be prevented by simply eating less red and processed meats.

The recommended allowance is as follows: people should a small hamburger only once or twice a week, a small steak no more than once a week and a hot dog every month and a half.

This last bit of info is a lot to digest, particularly if you have a small child, like mine, who loves his daily hot dog and a mom who loves her big, organic hamburgers.

The article went on to underscore the environmental impact of our dependence on livestock, which, as we all know, is not good. Erosion process, applied pesticides, consumed antibiotics and discharge of nitrogen and phosphorus to surface water; in a nutshell: yuck, yuck, yuck, yuck.

To make things even worse, once meat is cooked at high temperatures, carcinogens can form on the surface of the meat and increased consumption of carcinogens is definitely a direct tie-in to higher rates of cancer.

There are many, many sources of protein and iron that are not in the red meat family. If you must have that weekly hamburger, try to choose an antibiotic free label of meat and on the days that you don't eat meat, utilize poultry, seafood, and beans to fulfill protein needs. If your children love hot dogs, try and offer them as a treat rather than a mainstay.

Also good to know: if you have a first-degree relative who has had colon cancer, your check-ups (and I'm talking full-blown colonoscopy here) should begin ten years prior to the age that the parent was when initially diagnosed. My dad was 46; thus I began my colonoscopy regime at age 36. And I'm glad I did...even one polyp is a little too dicey for my comfort level. But not quite enough to get me to give up my weekly hamburger!

Food: What Children Need Each Day

2009-05-07T20:25:00.000-07:00

I read an alarming article today about the specific nutrient requirements for small children. Based on the new MyPyramid for Preschoolers, the daily food requirements for three-year-olds are significantly beyond what my own 5-year-old is currently getting. Here is the breakdown:

1,400 calories a day (more if the child is active and plays sports)

No more than 170 calories of "fun" foods: Anything such as sweets, chips, juice, sweetened yogurt, and all "snack" foods that do not contain whole grains, such as animal crackers, pretzels, etc.

4 teaspoons of healthy oils: Olive oil, canola oil, avocado. Peanut butter would also qualify, providing that it is not Jiff or Skippy or any other variety that is made with hydrogenated oils.

5 ounces of whole grains: 100% whole grain breads or pasta, crackers or oatmeal. "Kid" cereals, even those without sugar (like Rice Krispies) are not considered to be whole grain.

1.5 cups of vegetables: Varied colors, such as orange, red, yellow and green.

1.5 cups of fruit: Choose whole fruit instead of juice, use fresh whenever possible, avoid dried fruits (even raisins)

2 cups of milk: Low fat cheese and plain yogurt (unsweetened) are also good dairy options.

4 ounces of meat/beans: Consider chicken, seafood, eggs and nuts.

These are the guidelines for 3-year-old children and are considered an absolute minimum for children over three. Shocking? It was to me, too. Rest assured, my son Ben, who is five, is definitely falling short in at least two of the above categories and far exceeding the recommendations for daily "fun" foods. We could stand a little progress in the vegetable and protein areas, for starters and I could definitely back off on offering a juice box each day after school.

I always think that it's a good idea to give our kids healthy eating tips from a young age. It took me 30 years to figure out how to eat well, but I've always been appreciative to my mother for at least taking the time and effort to ensure that I was eating a variety of foods from a young age.

Recently, I began to give Ben multivitamins from Trader Joe's. They sell a decent "gummy style" children's vitamin that is given twice a day. Ben thinks that he is getting a gummy treat at breakfast and dinner and I'm feeling better about his nutrient intake. It's a win-win! Now, as for the vegetables...

Have A Sore Back? Want Great Abs? Look No Further...

2009-04-26T19:41:00.000-07:00

I spent my Saturday in training on a fabulous piece of pilates equipment called the ARC.

The Pilates ARC is a lightweight piece of equipment that can be used on its own or in tandem with the Reformer. And it is quite possibly the greatest thing since sliced bread.

The ARC's design allows for:

Increased core strength and stability (my abdominal muscles were sore after just one work-out!)

Improved mobility of the spine

Upper body strengthening and conditioning

Better balance and coordination

Plus, it's completely fun and totally different from other typical pieces of exercise equipment!

The ARC can be used by novice and experienced Pilates practitioners and is available online (with an instructional DVD) at http://www.pilates.com/

If you are a current client, get ready for a whole new work-out on the ARC!

Recipe: Cooking Light Butterscotch Bars

2009-04-13T18:53:00.000-07:00

This month's issue of Cooking Light has Butterscotch Bars as the feature recipe. I baked the bars and ate my way through at least a quadrant of the pan on Easter. It's a winner. Here's the recipe:

Butterscotch Bars

1 cup packed brown sugar
5 tablespoons butter, melted
1 teaspoon vanilla
1 large egg
2 cups flour
2 1/2 cups quick-cooking oats
1/2 teaspoon salt
1/2 teaspoon baking soda
3/4 cup fat-free sweetened condensed milk
1 1/4 cup butterscotch morsels
1/8 teaspoon salt
1/2 cup finely chopped walnuts, toasted

Preheat oven to 350 degrees.

Combine sugar and butter in a large bowl. Stir in vanilla and egg. Combine flour, oats, 1/2 teaspoon salt, and baking soda in a bowl. Add oat mixture to sugar mixture, stir with a fork until combined (mixture will be crumbly). Place 3 cups oat mixture into the bottom of a 13 X 9-inch baking pan coated with cooking spray; press into bottom of pan. Set aside.

Place condensed milk, butterscotch morsels, and 1/8 teaspoon salt in a microwave-salt bowl; microwave at HIGH 1 minute or until butterscotch melts, stirring every 20 seconds. Stir in walnuts. Scrape mixture into pan, spreading evenly over crust. Sprinkle evenly with remaining oat mixture, gently pressing into butterscotch mixture. Bake at 350 degrees for 30 minutes or until the topping is golden brown.

Calories per serving: 148
Fat per serving: 5.1 grams

Avoid Tendinitis, Check Your Tennis Shoes

2009-04-07T19:16:00.000-07:00

Last week, I got out of bed unable to walk due to a sharp and stabbing pain that started in my ankle and eventually traveled up to my knee. The only way I can explain the severity of the pain is shin splints times 100. At times, the sensation felt so "nervy" that it took my breath away.

The orthopedic physician diagnosed acute and severe tendinitis of my anterior tibialisis (think front of the ankle). The interesting thing is that tendinitis in this area is highly unusual and generally only seen in athletes who participate in high intensity sports, which is definitely not me. The physician was surprised to learn that I walk and practice yoga for exercise, thinking that I must be a high endurance athlete to have this type of tendinitis. He got a good laugh out of my definition of "regular"cardio: vacuuming my house twice daily to stay on top of the dog hair!

So I'm walking around now in a huge boot that looks like something that Luke Skywalker might wear. My son, B, thinks its very cool.

I am scheduled for a MRI next week and physical therapy later this month. In the meantime, I'll be doing lots of yoga (one legged Down Dogs and planks!) and modifying Reformer exercises to incorporate upper body and abdominals.

As I was cleaning out my gym bag this morning, I took a good, hard look at my exercise shoes and wondered why in the world I've continued to use the SAME shoes for the last year and a half. I'm sure you've seen them...the light blue, split toe Nikes that offer virtually no support whatsoever. I wear them all the time. And I definitely know better.

Truth be told, I became very lazy about my footwear, thinking that my low intensity style of exercise didn't warrant a pair of decent shoes. I've logged a lot of miles on the treadmill, on the streets with the dog and on the elliptical. Far too many for my old Nikes to support the repetitive impact.

The lesson here is quite simple. Avoid injuries of any type by upgrading your exercise footwear at least twice a year. Consider doing this more frequently if you live in your tennies, like I do.

You can bet that when this tendinitis is healed, I'll be at Fleet Feet treating myself to a more-than-decent pair of shoes.

"Best Oatmeal Cookie Ever" Recipe

2009-03-28T12:53:00.000-07:00

My friend, Shelley, a self-proclaimed critic of all things healthy, recently tried this recipe and raved about it. She went on to make another batch (with some chocolate chips thrown in) and was kind enough to send a few along to me. They are, indeed, delicious and worthy of their name: "Best Oatmeal Cookie Ever." In fact, I hid the cookies from my mother and fed B Oreos all week so that I could hoard the stash. Print this one out and file it away. It's a keeper!

Best Oatmeal Cookies Ever

1 mashed banana
1 cup of brown sugar
1/4 of a cup of regular sugar
Slightly less than 1/3 of a cup (about 1/4 of a cup plus 1 teaspoon) of oil
1 1/2 teaspoons of vanilla extract
1 1/2 teaspoons of cinnamon
1 1/2 cups of flour
1 teaspoon of baking soda
1/2 of a teaspoon of salt
2 cups plus one my-sized handful (about 1/4 of a cup) of oats
3 tablespoons of water plus maybe a few more drops

Directions:Mix the brown sugar, sugar, oil, and water. Add the banana and vanilla. then mix in the already pre-mixed together mixture of flour, baking soda, cinnamon, and salt. Stir in the oats. If it is too thin, let stand a bit so the oats can absorb the excess liquid. Bake at 350 degrees Fahrenheit for 13 minutes. To check if they are done, flip one over and it should be browned. Rip off a chunk to see it it is still raw. I usually let them sit a bit before I take them off the cookie sheet because they finish cooking outside of the oven. I should mention to drop them by the tablespoon.For the whole recipe: calories = 2,967/fat = 74.1/fiber = 28.1. ...so for one cookie it is about 82 cals and 2 grams of fat.

Healthy Recipes: Appetizer, Main Course & Dessert

2009-03-18T15:56:00.000-07:00

This last Saturday night, we had an informal dinner party with another couple. I tried three new recipes, all of which are relatively healthy, and I think that they turned out quite well. On the menu...

Goat Cheese, Cranberry & Walnut Canapes (from Eating Well magazine)
Seafood Lasagna (from Cooking Light magazine)
Mocha Fudge Pie (from the Complete Cooking Light Cookbook)

Here are the recipes:

Goat Cheese, Cranberry & Walnut Canapes

24 walnut halves
4 teaspoons olive oil
1 teaspoon cinnamon
24 thin slices of baguette (I used sourdough from the Country Club Mall Farmer's Market)
8 ounces goat cheese
1/2 cup dried cranberries
t teaspoon chopped fresh thyme for garnish

Preheat oven to 375 degrees. On a baking sheet, toss walnuts, olive oil and cinnamon. Bake until golden, 4 to 6 minutes, then set aside to cool. Spread baguette slices on baking sheet and toast on each side. Remove from oven and spread goat cheese on each slice. Top each with cranberries and a walnut halve. Garnish plate with thyme and serve.

Seafood Lasagna
(Note from Cooking Light: This shrimp and scallop filled lasagna is refined enough for a dinner party. The rich, mellow flavor and creamy, mouth-filling texture of this seafood lasagna demands a white wine that's soft and full on the palate. Chardonnay is a great answer.)

1/3 cup flour
3 cups 2% reduced-fat milk
1 tablespoon butter
1 tablespoon chopped fresh thyme
2 cups grated Parmisan cheese, divided
1/8 teaspoon ground nutmeg
2 cups thinly sliced onion
6 garlic cloves, minced
1/3 cup low-fat cream cheese, softened
1/2 cup half-and-half
3/4 pound medium shrimp, peeled and coarsely chopped
3/4 pound scallops, coarsely chopped
3 large eggs
1 (15 0z) carton low-fat ricotta cheese
12 no-cook lasagna noodles

Preheat oven to 350 degrees.

Lightly spoon flour into a dry measuring cup. Place a large saucepan over medium heat and add flour to pan. Gradually add milk to flour, stirring constantly with a whisk until smooth; cook 1 minute. Stir in butter, thyme, salt and pepper and bring to a boil. Cook 5 minutes or until thick; stirring constantly. Remove pan from heat; stir in 1 cup of Parmesan. Set cheese sauce aside.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and saute for 4 minutes. Add garlic and saute for 1 minute. Remove from heat. Add cream cheese, stir until cheese melts. Stir in half-and-half, shrimp, and scallops. Whisk eggs and ricotta together in a separate bowl until smooth. Add ricotta mixture into seafood mixture.

Spoon 1 cup of cheese sauce into bottom of a 13X9-inch pan coated with cooking spray. Arrange 4 noodles over sauce; top with half of ricotta/seafood mixture. Repeat layers with 4 noodles, remaining half of ricotta/seafood mixture, and remaining 4 noodles. Pour remaining cheese sauce over noodles, sprinkle with remaining parmesan cheese. Bake at 350 degrees for 45 minutes or until lightly browned.

Let stand at least 10 minutes before serving.

Makes 12 servings.
Calories: 383
Fat: 12.9
Protein: 31.5

Mocha Fudge Pie
(Note from Cooking Light: Featuring a thick brownie crust, a filling made of creamy mocha pudding and for the crowning touch - a coffee and Kahlua whipped topping, this pie is deceptively light.)

1/3 cup hot water
4 teaspoons instant coffee granules, divided
1/2 package of 20 ounce low-fat fudge brownie mix (about 2 cups)
2 teaspoons vanilla extract, divided
2 large egg whites
3/4 cup 1% or 2% low-fat milk
3 tablespoons Kahlua
1 (3.9 ounce) package chocolate instant pudding mix
3 cups frozen reduced-calorie whipped topping, thawed and divided
Dark chocolate shavings (for garnish)

Preheat oven to 325 degrees.

Combine hot water and 2 teaspoons coffee granules in bowl. Add brownie mix, 1 teaspoon of vanilla and egg whites; stir until well-blended. Pour mixture into a 9-inch pie plate coated with cooking spray. Bake for 25 minutes. Cool completely on a wire rack.

Beat milk, 2 tablespoons Kahlua, 1 teaspoon coffee granules, 1 teaspoon vanilla and pudding mix at medium speed for one minute. Gently fold in 1 1/2 cups whipped topping. Spoon pudding mixture onto brownie crust; set aside.

Combine 1 teaspoon coffee granules and 1 tablespoon Kahlua in a bowl; gently fold in 1 1/2 cups whipped topping. Spread whipped topping mixture over pudding mixture. Garnish with dark chocolate shavings.

Makes 8 servings.
Calories: 297
Fat: 6.5

Healing With Honey

2009-02-26T19:51:00.000-08:00

The ancient Egyptians, Chinese, Greeks and Romans all considered honey a basic component of any first aid kit and today, we're hearing more and more about honey's healing power, from helping to suppress a child's cough to aiding in weight loss.

Recently, my son had croup. Actually, we were struck with it twice this winter, along with a slew of cold viruses. I had read that honey is an effective alternative to cough syrup for children and I decided to give it a try. Of course, he was thrilled to have a big tablespoon of honey (squeezed right out of the "honey" bear) and it really did seem to help his cough.

Researchers at Penn State tested honey against dextromethorphan - the active ingredient in cough medicines - as a cough suppressant for children and found honey to be more effective. It seems that honey's "sweetness" is its active ingredient for coughing. "The brain part that registers sweet tastes and the part that causes coughing are located near each other so sensing the sweetness may affect coughing" states the author of the study. The research went on to be published in the Archives of Pediatric and Adolescent Medicine. The only caveat to this is the age of the child. Honey should never be given to a baby less than a year old due to the risk of botulism.

The verdict is still out on this next "sweet" honey benefit but the research has been published. A 2008 study in the Journal of Food Science linked honey to weight loss! Scientists reported that rats that were fed a honey-sweetened diet gained 23% less weight than those that ate foods spiked with refined sugar. The rats were tracked for one year. The lead researcher did add that the honey that was used for the study was high in antioxidants. Most of us use the most common honey - clover. The clover "honey" bear is quite cute, particularly for children, but this type of honey doesn't have many more antioxidants than refined sugar.

We live in one of the best parts of the country for honey. There is simply no reason to buy honey at our grocery stores when it is produced locally. Try a new variety for yourself and for your child (for medicinal or just enjoyment purposes!). The downtown Sunday Farmer's Market (located under the freeway) has a great honey vendor who has several varieties of local, luscious honey (and he even has bear shaped, plastic containers!).

Wordle Strikes Again

2009-02-20T20:43:00.000-08:00

My newest obsession, http://www.wordle.net/ apparently is not as smart as I thought. My "healthy" blog is, by wordle's standards, apparently not-so-healthy. Check out the superstar of the image:

Splenda? Are you kidding me??

At least my girl Natalie scored a decent font size. She certainly deserves it more than Splenda.

Pass the wine, but hold the decaf

2009-02-17T20:43:00.000-08:00

Wine lovers and coffee drinkers rejoice! Both are good for you, provided that you're drinking the right stuff. Here's the scoop:

Drinking red wine has some great health benefits. Moderate amounts have been shown to boost HDL ("good") cholesterol, thin the blood and potentially lower the risk of both cardiovascular disease and cognitive decline. Red wine is rich in resveratrol, which is a plant chemical that helps to prevent blood clotting. There is also some research that suggests that resveratrol may help prevent cancer and increase longevity.

As for regular coffee, it's full of antioxidants and may help ward off several diseases, especially type 2 diabetes. However, if your drink of choice is decaf coffee, you should know that the decaffeination process is poses several health problems. Two of the chemical solvents used to remove caffeine in most decaffeinated coffee brands are considered harmful; one is a suspected carcinogen. There is also research that shows that the "buzz" you get from regular coffee could be cleaner than the after effects of a decaf drink. Ever feel a little irritable after downing a decaf latte? Many people have a sensitivity to the chemicals used in decaffeinated beans.

So the bottom line is this: On alcohol, moderation is always key. Dr. Oz suggests one to two drinks a day, as a social ritual. I wholeheartedly agree with this prescription. And, if you want to avoid caffeine, certainly don't rely on decaf coffee. If you must have a decaffeinated coffee drink, look for brands made with safer decaffeination methods, such as the Swiss water process, and be prepared to spend a lot more. These beans are often labeled with a logo on the packaging but can generally only be found at high end grocery retailers. Sadly, Starbucks and Peet's have yet to jump onto the "clean decaf" band wagon.

Get Healthier Almost Instantly

2009-02-16T06:12:00.000-08:00

It's as easy as opening the door and stepping outside, that is, if you live in California.

Just fifteen minutes of direct sunlight at least three times a week will help your body produce all the Vitamin D it needs. And we definitely need it, considering the fact that not one, not two, but five just-released studies found that Vitamin D has wide-ranging benefits , from keeping your bones and heart healthy to reducing the risk of breast cancer and colon cancer.

If you can't get consistent direct sunlight, consider taking a supplement. Experts agree that D3 is more easily absorbed by the body than regular Vitamin D. You can find D3 at any health store. I buy mine from Elliott's here in Sacramento. A 90 day supply is less than $10.00 You can also get a good dose of Vitamin D from salmon. Just be sure it's wild and not farmed (more on this topic in a future post).

Good Hair Days

2009-02-03T06:03:00.000-08:00

I am often stopped in the middle of my day, generally by a perfect stranger, to talk about my hair. It's not that I have great hair, it's just that my style is distinctive and some might say, a bit edgy. And it definitely meets my "good hair" criteria of being somewhat easy and very current. I also have the ability to go a few days between washing and blow-out also which some might think is a huge advantage while others might be completely disgusted.

My search for the perfect hair stylist has taken me all over Sacramento and has resulted in a huge investment just in hair cuts and some not-so-good outcomes. So I was thrilled, a year ago, to meet the lovely and very talented Natalie at Sanctuary Salon in Citrus Heights. My only disappointment was when she left me to go have a baby and take a few months of maternity leave. I once again made the somewhat painful trek of searching for someone who could replicate my beloved cut and I definitely noticed a sharp decline in inquiries about my hair.

So I'm using my blog today to tout Natalie and to tell you that no, she is not expensive (think $35.00 for a hair cut that she will spend LOTS of time on) and that no, the salon she works in is not pretentious, and finally, you don't need to book an appointment weeks in advance. She's also very sweet, very engaging, and probably one of the most positive people I know in the service business.

One of the things that I love about Natalie most and the trait that I believe makes her a great stylist is the fact that she is honest and upfront about the type of cut that she believes will work for a client. As an example, if you go in and ask for my cut, she'll probably tell you that I have masses of hair and that unless you want to spend at least 30 minutes a day with a hair dryer and develop a huge bicep in your right arm from wrestling with said blow dryer, you may want to consider something a little more of the "wash and go" variety. Or, you can just skip the 30 minutes and go days without washing!

Lastly, I'm not getting a kick back from Natalie by plugging her on my blog; I just happen to think that she's great and I hate to see people disappointed by bad hair cuts.

Here is her contact information:

Natalie Bitz
Sanctuary Salon
916.967.1212

The salon is located next to Target on Sunrise, in the Birdcage Shopping Center.

Note to Natalie: If you get pregnant again, I'm going to have to find out where you live. I'll even forgo the magazines to hold the baby while you cut my hair!

Splenda: My Tummy & I Aren't Fans

2009-01-28T15:10:00.000-08:00

Splenda is EVERYWHERE. I have a very hard time avoiding it. My favorite Starbucks concoction, the Mocha Frappuccino Light, is loaded with it. As is Danon Light yogurt and Diet Pepsi. And a lot of other so-called "diet" foods.

I genuinely try and keep Splenda out of our home except for my once-a-week splurge treat at Starbucks...the aforementioned Light Frappuccino. But lately, I've noticed that my super sweet, low calorie and highly caffeinated beverage has been giving me a very, very bad stomachache. So I decided to do a little more investigation into the wildly popular Splenda sweetener and figure out what the possible connection could be between it and my not-so-happy belly.

The first thing I found out is that Splenda has been basically feeding us a big 'ol line with the claim of "Splenda is just like sugar." Truth be told, Splenda has completely different molecules than sugar. Without getting too scientific, there are no natural compounds in Splenda while sugar is produced naturally. Note to the marketing department at Splenda: it's disingenuous (and downright wrong) to compare Splenda's properties to the properties of sugar, even at the atomic level!

But what really interested me is what happens once Splenda enters the body. I was disheartened to discover that Splenda is not easily absorbed in the gastrointestinal tract. Instead, it hangs out in the gut and keeps the intestinal tract from finishing up its work. In fact, as much as 85% of the sweetener ingested stays in the gut, which throws the normal bacteria off-balance and results in digestive upset.

One study fed adult male rats a "normal" dose of Splenda. The rats had significantly less digestive bacteria present in their GI tracts and they had increased weight gain.

While Splenda may look like a dieter's dream, this information underscores the fact that it is not a natural product, and, in turn, is not friendly to the body, overall. It's hard enough for the body to keep its "good" bacteria levels in balance, particularly given a typical American diet of empty calories, but it can be equally difficult to replace the good "bugs" in your gut considering the treacherous route Splenda must take through your digestive system.

My advice? Use "real" sugar, in moderation. Buy plain yogurt and sweeten it yourself with honey, agave syrup, or organic fruit preserves. Ditch the diet soda. Use sugar and cream in your coffee, in smaller amounts. As for Starbucks? Avoid any "Light" or "Sugar Free" drink there. Once a week is not too frequent to enjoy a smaller version of your favorite coffee drink, even if it is a Frappuccino...I think I've even finally convinced myself!

I'm So Tired & Why Can't I Stop Eating?

2009-01-24T07:34:00.001-08:00

It's no secret that I am an insomniac. I've struggled with sleep, or lack of sleep, for most of my adult life. Recently, I've been noticing a direct correlation between being tired and being hungry. And not just "normal" hungry, more like ravenous.

Take yesterday for example. I was going on just a few hours of sleep and running through my day at warp speed. I had clients at home, clients at the gym, and little clients in B's classroom (I teach the yoga segment on Fridays). Then there was the usual slew of errands...Trader Joe's, the bank, the grocery store, etc. I was also trying to squeeze a workout in and catch up on paperwork. Oh, and the house needed to be cleaned, as well. You get the point.

I noticed early on in the day that I was feeling more tired than usual. Not the yawn-a-few-times-an-hour-and -rub-your-eyes-kind of tired; more like the, "I keep calling this client by the wrong name" and "Oops, was that a stop sign?" kind of tired. Not good.

Sometime in the mid-morning hours, I realized that my high calorie breakfast had worn off completely. I started snacking and continued to be amazed all day long that despite eating high protein, "good" fat items, I was still hungry. I ate nearly a whole avocado and a cup of raw almonds. And that was after a big lunch. "What is going on?" I kept wondering, as my stomach continued to growl.

I decided to do a little research on the rumored connection between weight and sleep habits. And what I found was a bit unsettling.

Sleep deprivation can cause hunger and lower your metabolic rate, even if you are exercising regularly. This is because the body is trying to conserve energy. The hormone "cortisol' is released to counter the stress of being sleep deprived.

If your body is lacking sleep you may not be able to metabolize carbohydrates effectively. This results in more of your food being stored as fat. The level of sugar (glucose) in your blood stream may increase leading not only to weight gain but other diseases such as type 2 diabetes.

Also, when the total hours of sleep are decreased, the body spends less time in the deep sleep phase. Deep sleep is where the repair on the body takes place and growth hormone is released. Growth hormone is a protein which regulates fat and muscle proportion. A lack of growth hormone can lead to poor muscle development and an inability to shed fat.

So what's the answer? Obviously, to most people it would be simple: get more sleep. But if you're like me, and you're healthy on all fronts except for the sleeping, the solution is a bit more elusive.

I'd love to sleep more but until I actually do, I'm realizing that I have to be super conscious about what I eat. That is, if I want my clothes to continue to fit.

Knowing this, I had a new mindset for today. Yes, I am still tired. But I did get more sleep last night and feel better, overall, than I did yesterday. I made food selections based on what I know is filling for me: oatmeal with protein powder, sweet potato with walnuts and lentils, whole grain toast with peanut butter, and big pieces of fruit from the farmer's market.

It's also interesting to note that a hangover has the same effect on your body as lack of sleep, in terms of appetite (not that I would know this from personal experience!).

So the takeaway here is this: If you're trying to lose weight or just trying to maintain your current jean size, be cognizant of your level of fatigue and the food choices that you make when you are tired, or for that matter, hungover.

What Is Pilates & Why Is It So Darn Popular?

2009-01-12T20:55:00.000-08:00

I get asked all the time: "What exactly is Pilates?"

The easy answer is that Pilates is an extremely popular way of exercising. Consider this recent tidbit from the Sporting Goods Manufacturers Association: North American participation in Pilates has grown from 1.7 million in 2000 to 10.6 million in 2006. That's more than 600% growth in just a few short years. It's also a lot of job security.

What many people don't realize is that Pilates is a valuable therapeutic tool for many ailments. Since it is easy on the joints and can be modified to meet the needs of various populations, Pilates is now being used to help sufferers of a wide range of maladies including scoliosis, osteoporosis, autism, Parkinson's disease, and cancer.

Pilates is effective because it provides a "work around" when there is an injury or other condition (i.e. hip or knee replacement) in the body. It's the basic idea of homeostasis at work: The body is self healing and if you create a steady-state in the areas of the body that are not injured, you likely will support the healing within an injured area. Thus, an injured area can be re-integrated into a person's whole body.

But what if you're not injured? What can Pilates do for you?

Besides gaining improvement in muscular strength and endurance, most Pilates practitioners notice that their posture is enhanced (I hear people say, "I feel so much taller" after nearly every session), they also have increased range of motion and their body awareness is improved significantly.

But not all Pilates classes are created equally. Most classes are "mat based," meaning that no equipment, other than a yoga mat, is used. In a mat class, a participant's own gravity supplies the resistance. While this is great in theory, mat classes are generally held in a group setting and it's almost impossible for an instructor to correct form and offer individual guidance.

I teach exclusively on the Pilates Reformer because I believe that it is a much more effective way of working the body. The Reformer has a gliding carriage, attached to rails inside a rectangular frame. The carriage is connected to various springs, pulleys and ropes. Users can lie on the carriage, sit or kneel, and push and pull off the foot bar using the arms, legs, wrists and ankles. Participants truly get a full body work-out during a Reformer session.

Joseph Pilates, creator of the Reformer, said it best:

"After 10 Reformer sessions, you'll start to feel different. After 20 sessions, the people around you will notice a difference. After 30 sessions, you'll have a whole new body."

Need more convincing? Check out Faith Hill's new physique. At 40, she and her 6-pack abs graced the cover of Shape magazine in a revealing bikini. Her work-out of choice? You guessed it: the Reformer.

New Yoga Class Added!

2009-01-07T11:56:00.000-08:00

Effective THIS Sunday - 1/11/09 - I'll be adding another yoga class to my schedule. Please join me at My Yoga Lounge at 5pm for a 75-minute Vinyasa Flow class. All levels are welcome, including beginners.

My Yoga Lounge is a beautiful studio, located in Arden Park, at Watt and Fair Oaks. Unlike the gym environment, the space is distraction free, climate controlled and very much geared toward a peaceful and restorative yoga practice.

Complete details, including pricing and directions, can be accessed at the studio web site: www.myyogalounge.com

I'm excited to begin teaching on the studio circuit again and look forward to seeing you on Sundays.

As for other public classes, I'll continue to teach at Del Norte Club on Wednesdays at 7pm (this is a Level 2 class) and two Mondays a month, also at Del Norte, at 7pm (Mondays are Level 1). Guest passes for Del Norte are available for $10.

As always, if you have any questions, please feel free to send me an email.

Namaste.

Food Dye & Your Child's Behavior

2009-01-04T19:39:00.000-08:00

I recently read that Americans consume five times as much food dye as they did 30 years ago. Even more shocking is this fact: while our consumption of food dye has increased, the British arms of General Mills, Kellogg, Kraft and McDonald's use few or no dyes.

The food dye trend in other countries is turning due to numerous studies abroad which have shown that dyes may have adverse effects on activity and attention in children. After the studies were conducted, the British Food Standards Agency began urging companies to voluntarily dump the dyes.

In our own country, the Center for Science in the Public Interest took note and is now petitioning the FDA to ban Yellow 5 and 6, Red 3 and 40, Blue 1 and 2 Green 3, and Orange B.

The question is simple: "Why should Americans continue to consume these synthetic dyes when many multinational companies are phasing them out elsewhere?"

Take a look in your kitchen. You might just be surprised which popular products contain dyes:

Frito-Lay Tostitos Hint of Lime
Colors: Blue 1, Red 40

Yoplait Light Red Raspberry Yogurt
Color: Red 40

Kraft Macaroni & Cheese
Colors: Yellow 5, 6

There really is no excuse to put these garbage dyes into your body or your family's when so many inexpensive and naturally colored products are available at Trader Joe's. Even the "O" organic line at Safeway is generally a safe bet.

If you are not convinced yet, consider this. If you go into a McDonald's for a strawberry sundae in the U.S., you'll get a nice helping of Red 40 with your ice cream. The same sundae - served up in the U.K. - gets its great red color from its contents: the strawberries.

Holiday Baking and Eating and Eating and Eating

2008-12-19T19:57:00.000-08:00

I finally got the holiday baking bug. On Wednesday, I was a bundle of nerves, waiting for the doctor to call with my mom's biopsy results. So, I scrounged up all the baking ingredients in my kitchen and made gingerbread and chocolate chip cookies for my yoga students.

The gingerbread was amazingly good, especially straight out of the oven. And I'm reluctant to share the secret but here it is: I used Trader Joe's Gingerbread box mix. I added all the ingredients, no substitutions and truly, it was very yummy and not "box-like" at all.

I also made chocolate chip cookies, using the Nestle recipe from the back of the package. I made one substitution with the flour. Instead of using regular flour, I substituted spelt flour which gave the cookies a really nice, nutty taste. Spelt is a great substitution for wheat and it never fails in baked goods.

Whenever I bake, I use Smart Balance products for oil and butter. Smart Balance is a great spread that does not have the artery clogging saturated fat of butter or the hydrogenated fat of margarine. And it "acts" just like butter - easy to melt and virtually fool-proof. For cookies, I use the sticks of Smart Balance and when vegetable oil is a necessary ingredient (like for the boxed gingerbread), I use Smart Balance oil.

Now for the eating part of this post. As I was polishing off my FOURTH piece of gingerbread, my THIRD cookie, and waiting for the telephone to ring with my mom's medical results, the neighbor showed up on my doorstep with a GIANT home-baked coffee ring. The thing was truly enormous and smothered in icing, pecans and M&Ms. I was stuffed with my own goodies but stressed about my mom's health so I double-dipped into the coffee ring and didn't even bother to use a plate.

The point is, we can fill our cabinets with the healthiest possible assortment of food but when emotions are involved, good habits can fall by the wayside pretty quickly.

I felt pretty sick to my stomach that evening. AND, I had to go teach a yoga class.

The following day, I told a friend about my eating episode. "And I have a blog about health," I told her, shaking my head.

Then I decided not to be so hard on myself. When it comes to food, I will always have slip-ups and set-backs. It's just the way I'm wired. In the past, I would have hit the treadmill for two hours and cursed myself to no end. I guess I'm getting wiser because now I can forgive myself and move on pretty easily.

I did make sure that none of the cookies and gingerbread came home with me. As for the coffee ring, my mom is happily enjoying it - at her house - piece by piece (using a plate, by the way!).

Three Things I Could Not Live Without This Weekend

2008-12-14T18:50:00.001-08:00

I woke up on Saturday morning feeling less-than-luscious; truth be told, I was not even registering on the "1 to 10" scale. My son had croup last weekend and I think I caught some kind of adult version.

My Saturday morning yogis showed up at 9:30am for their class and one of my favorite people, Sarah, came bearing gifts. She brought me a book, some Play-Doh molds for my son and a chocolate bar.

I muddled through and managed to teach a somewhat decent class without my head exploding and without my students knowing that my head might explode. Then, I went and dug out my tried and true sick remedy from the medicine cabinet:

I don't care what your doctor, your pharmacist or your mother might say about Zicam. It rocks! I've taken it every single time I have even briefest hint of a cold and this stuff knocks the virus right out of you. I've recommended it to several of my clients and all have had the same experience. The trick is that you have to remember to take it every three hours at the onset of a cold. I'm at the end of Day 2 and there's a marked improvement in my general health. The promise on the label: "Get over your cold faster" is no gimmick; I truly believe in Zicam's magical, healing powers!

After popping a Zicam, I headed straight for bed with my new book:

...and flew through the first 75 pages. OK, everyone needs to read this book. The information in presented by the two gorgeous authors is right on and will absolutely change the way that you look at food and how you choose to nourish yourself. Admittedly, the authors are a bit extreme but they present good health, vis a vis good food choices, in such a straightforward manner that you can't help but take a very long and hard look at your eating habits. The chapter, "You Are What You Eat" is nothing short of shocking. What our country is doing to animals to get them onto our dinner table is downright shameful. And so wrong.

Even if you don't agree with vegetarianism, you will learn a lot from the skinny bitches and you will be very, very glad that you took the time to read it. One thing I didn't know is that fruit - all kinds - is one of the most easy things for our bodies to digest. I always eat my fruit with a handful of nuts but the authors recommend eating it without anything else and to have it first thing in the morning, on an empty stomach. So I had a pear and an apple when I got up today and I didn't have any, any episodes of stomach upset all day. That's pretty amazing for my belly!
Go get yourself an early Christmas present and buy this book. Once you get past the tough love tone and the colorful language, you'll be making new food choices by the end of the week. I guarantee it.

Into bed, I took with me one heating pad and one chocolate bar:

It's kinda hard to see the name due to the fact that I tore right into it. "Boom Choco Boom" is what this delicious concoction is called. And straightaway, let me tell you that this is no Zone Bar. At 220 calories and 15 grams of fat, with no protein whatsoever, you're not going to want to count on this bar for any kind of miracle weight loss. But if you're like me, and most chocolate bars tear up your stomach and leave you doubled over, crying "Code 3 abdominal pain!" then this bar may be a good solution. There aren't any dairy, nut, soy or wheat products in the ingredients. Rather, the Boom Choco folks have combined just good old milk chocolate and crispy rice to create a sweet, and very tummy-friendly, treat. You can find these at Whole Foods in several flavors. I wouldn't eat a whole bar in one sitting (even post-workout; there just isn't enough nutritional value) but as an after dinner treat, a quarter or half portion is just right.

So thanks to my friend, Sarah, and my beloved Zicam, I'm off to an optimistic start for the week. I'm signing off now to go finish learning how to be a "Skinny Bitch." And to polish off the rest of my chocolate bar. Have a great week!

Generosity

2008-12-11T20:10:00.000-08:00

Generosity is luscious, for sure, both the giving and the receiving. This week, I got to be on the receiving end.

My fitness club director, Judy went to a cooking class and told me about the great and healthy items that she would be learning to prepare. The day after her class, I arrived at the club to find a Ziploc bag of yummy maple and cream cheese muffins in my mailbox. After dealing with a croupy child for two days, these delicious treats were very much appreciated (and pretty much devoured on-site!).

Then, that evening, she called me to ask if she could drop off leftovers from the meal she had made (also from the class). Given the fact that croup basically takes over your life when your child is inflicted with it, I would have agreed to the drop off of almost ANY food item. But Judy is a woman after my own heart and this wasn't just any old dinner. She had shopped the Co-Op after her class and purchased all the items to make Swiss Chard wraps. Feta, almonds, brown rice...all my favorite things rolled up in a healthy Chard leaf. AND, she brought enough for two rather big dinners. It was delicious.

The thing about generosity is that when we serve others, we then give others the chance to serve us. And often times, these occasions come when we expect it the least, but when we need it the most. Thank you, Judy, for knowing what I needed this week and for sharing your warm spirit (and great food!). Big hugs to you!

Recipe: Abudant Antioxidant Ragout

2008-12-08T13:39:00.000-08:00

Today is a slow day in the Pilates world, so as promised, I decided to experiment with some of the antioxidant-rich produce items from my previous post. I adapted a recipe from this month's Vegetarian Times for Spicy Vegi-Sausage and Swiss Chard Ragout. Ragout is the French version of stew.

Since it's a Monday and there aren't any Farmer's Markets today, I bought every ingredient from Trader Joe's which was actually quite convenient. Here is the recipe:

3 Tablespoons olive oil, divided
4 Vegetarian Italian sausages (I used Tofurky brand), halved and cut into 1/4-inch slices
10 ounce bag of sliced Crimini mushrooms
2 medium onions, chopped
16 ounce bag of "Chard of Many Colors" (TJ's mixture of chard & kale)
3 large sweet potatoes, peeled and cut into 1-inch pieces
2 cups vegetable broth
3 cups cooked brown rice
Fresh parmesan cheese

Heat 1 tablespoon oil in Dutch oven over Medium heat. Add sausage slices and cook 5 to 7 minutes, or until browned, turning often. Transfer to paper-towel-lined plate, and set aside.

Heat remaining 2 tablespoons of oil in same pot over medium heat. Add mushrooms and onions and saute for 10 minutes. Add chard, sweet potatoes, and broth and season with salt and pepper. Reduce heat to low, cover, and simmer until potatoes are cooked through.

Stir in sausage and brown rice. Garnish with parmesan cheese.

The verdict: This was a super filling meal that is obviously quite high in antioxidants. If you are not into meat substitutes, I would use a "real" lower fat sausage replacement. I actually think that the Tofurky sausage is pretty good. The recipe yields a LOT of stew, enough for several days. Definitely not a "kid friendly" option. I know my child would balk at the mere sight of all the colors. But for adults, you'd be hard pressed to find a meal, outside of a very leafy green salad, that would provide as much nutritional value as this one.

Calories per serving: 415
Fat: 13 grams
Protein: 20 grams
Fiber: 10 grams

Pick A Pepper, Not A Cuke

2008-12-06T18:44:00.000-08:00

I am obsessed with fresh fruit and vegetables. 8 a day is my motto. Weekly trips to the local farmers markets here in Sac (Country Club Mall on Saturday, under the downtown freeway on Sunday) keep me well stocked with good stuff during the week. Each week, I generally pick out fairly "mainstream" produce: apples, pears, carrots, squash, and spinach. After reading an article on the effects of high antioxidant produce, I'm definitely re-considering my selections. Here is the gist of the article:

Although all fruits and vegetables are good for you, researchers are reporting that some appear to be better at preventing disease. For someone like me, who has too much cancer in the family to list, this is good news.

A recent study between participants who ate high antioxidant foods for two weeks and participants who ate the same quantities of lower antioxidant foods showed remarkable and startling results. After just two weeks, the high antioxidant participants had significantly improved liver function and lower blood levels of a key inflammatory marker - both of which help cut the risk of heart disease and diabetes.

You can improve your liver function and reduce risk of heart disease and diabetes just by selecting (and consuming!) different produce.

Here's what to eat LESS of:
Apples, bananas, melons, pears, green grapes, carrots, celery, cucumbers, eggplant, French beans, leeks, lettuce, potatoes, radishes, zucchini

Drink fewer of THESE beverages:
Apple juice, beer, cola (including diet), white wine

And here's what to eat MORE of:
Berries, black grapes, grapefruit, oranges, pineapple, plums, arugula, beets, broad beans, broccoli, Brussels sprouts, mushrooms, radicchio, red peppers, spinach, swiss chard

Consume MORE of these, as well:
Coffee (oh yeah!), red wine (now we're really talking), tea

Obviously, integrating lifestyle changes takes time, particularly if you're dealing with the palates of small children. I had my "revised" farmers market list in hand this morning and still came home with apples, pears, and carrots but I also clipped some interesting recipes which require things I never eat: beets, arugula, and swiss chard. I'll let you know how they turn out.

The Breakfast of Champions

2008-12-02T20:13:00.001-08:00

I've been wanting to post about my breakfast for a while and I just got a nudge from a friend (HAP for those of you in the blogging world) so now I have an excuse to blog about an otherwise very boring subject.

OK, here's the deal. Breakfast is so important. "They" aren't kidding about it being the most important meal of the day. And what you eat SERIOUSLY matters. I used to eat a big bowl of cereal and find myself famished by 10am. Forget toast, forget waffles, consider anything without protein to be worthless on the breakfast table.

The ideal breakfast needs to include some protein which is hard to get at 7am...chicken breast anyone? And who has time for an omelette? Oh, and my experience is that yogurt does NOT provide enough protein for the morning UNLESS it is the greek variety (plain and unsweetened) and that stuff requires a second mortgage to purchase on a regular basis.

In fact, while I'm on the topic of yogurt, if you have ANY single serving yogurt in your fridge right now that has more than 20 grams of sugar, toss it away. And don't eat the "light" stuff. It's filled with cricket blood dye (sorry) and loads of artificial sweeteners that are horrible for you. The Activia brand is not too bad, provided that you cut it with some plain, nonfat yogurt. I see parents giving kids these Yoplait single serving cups every day and it KILLS me. Why not give the children a cookie instead? Add some milk if you feel like your kid needs the calcium. This is obviously a good post for another time.

Back to the subject at hand. My director at the club where I work turned me on to a great morning meal tip and I've had the same breakfast now for months. It's low calorie, high in protein and complex carbs, and most important, it sticks with me until lunch time (although I do have a snack around 10am).

Oh, and it's cheap to0. Have you noticed how much boxed cereal is costing these days? OMG.

Here's what you'll buy:

A large container of instant oats (mine is from Wal-Mart; don't judge me, it's the convenience thing again): $3.50
Trader Joe's Soy Protein Powder (only comes in a huge container): $10.00
Trader Joe's Blue Agave Syrup: $3.00

Here's how it comes together:

Take one half cup of dry oatmeal and microwave it for 2.5 minutes on High with a cup and a half (or more) of water. This requires some experimentation - you can always thin it out with more water, if necessary.

Remove from microwave and stir in TWO scoops of TJ's protein powder.

Stir, stir, stir. Add a little milk or water if necessary.

Sweeten with agave.

I also like to throw in cranberries and raisins or walnuts.

The basic caloric count (without the fruit and nuts) is about 325 calories. And the protein powder packs 23 grams of protein and lots of nutrients, as well.

Since you're not getting any fruit for breakfast (did I mention to throw out all orange juice now and forever?), plan a mid-morning snack of an apple, a banana, an orange...whatever and throw in a handful of nuts or nut butter with it. Then you'll be set for lunch which is, again, a topic for another time (and one I'm still struggling with here!).

Now, you can also take this breakfast on the road. I buy the instant oatmeal packs (sometimes I get the sweetened variety provided that they are on the healthy end of the spectrum - lots of companies - like TJ's - make a healthier version now). I measure out my protein powder in a zip-lock, then microwave everything at a hotel or at a friend's or wherever. I just did this at my dad's over Thanksgiving - even brought my own agave syrup!

One big caveat: you gotta really get the right consistency for the oatmeal and protein powder otherwise it's a bit sticky. And another thing: children, based on my experience, do not care for this concoction. B eats Fiber One pop-tarts. Not the best choice but he needs the fiber and I can usually get a glass of soy milk down him for protein. And it meets my criteria of "under 20 grams of sugar."

I'm not a big fan of protein shakes unless the mix has some carbs, which this particular TJ's product does not have. So I wouldn't get too crazy and toss it into your smoothie unless protein drinks are really your thing. I'll blog more on that topic at a later date.

I seriously love this breakfast. It's great to not have that famished, gotta-eat-right-now-and-it's-only-9:30am feeling! And to get so much protein from the get-go is a good, good thing. Your brain feels much more alert than the feeling you'd get from a big bowl of oatmeal with just brown sugar. The half pot of coffee helps too but I don't want to completely shatter my image of great health quite yet!

Good luck - let me know how it works for you!!

Recipe: Light Chocolate Chip Pumpkin Muffins

2008-12-01T20:23:00.000-08:00

OK, these muffins are the BOMB! I've had this recipe for years; it's from Cooking Light and it's become a huge favorite in our home. My mom makes dozens at a time and freezes them. Originally, this recipe was intended for loaf cakes but we like doing the muffins since you can freeze them easily. Either way, you're in for a huge treat. I haven't substituted agave yet but I'm sure it would be delicious. These are SO kid proof - B devours them!

2 cups sugar (could definitely be less_
2 cups canned pumpkin
1/2 cup canola oil
1/2 cup fat-free vanilla pudding
4 large egg whites
3 cups all purpose OR whole wheat flour
2 teaspoons ground cinnamon
1 1/4 teaspoon salt
1 teaspoon baking soda
1 cup semisweet chocolate chips (if you really wanted to be super healthy, you could use cranberries or raisins in place of the chocolate)

Preheat oven to 350 degrees.

Combine first 5 ingredients in a large bowl, stirring well with a whisk. Combine all dry ingredients in separate bowl. Add flour mixture to pumpkin mixture, stirring just until moist. Stir in chocolate chips.

Spoon batter into two loaf pans coated with cooking spray OR into muffin cups. If making muffins, bake at 350 degrees for approximately 30 minutes or until a wooden pick inserted in the center comes out clean. Baking time for two loaves is 1 hour, 30 minutes. Cool 10 minutes in pan before transferring to a wire rack.

Calories: 152
Fat: 5g
Carbs: 26 g

Recipe: Agave/Flax Cookies

2008-11-29T15:07:00.000-08:00

After some kitchen science projects with the agave nectar that ended in one whole batch of muffins down the trash, I put together a recipe for flax cookies that uses some agave nectar. I took the cookies in on Thanksiving morning for my yoga class and everyone liked them. Several even asked for the recipe. So, here it is:

Chocolate Chip, Cranberry & Flax Cookies

2 cups flour (any kind, I used unbleached whole wheat)
1/2 cup flax seed meal
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup canola oil
1/2 cup agave syrup
1/2 cup organic sugar (Sugar in the Raw is my favorite)
1 large egg
1 or 2 tablespoons of soy milk (depending on consistency of batter, may need to use a bit more)
1 1/2 teaspoons almond extract
Handful of white chocolate chips
Handful of cranberries

Stir flour and dry ingredients (except sugar) together. Whisk all wet ingredients with sugar seperately. Fold dry ingredients into wet mixture, then add chocolate chips and cranberries. Dough will be very sticky. Cover and refrigerate for at least one hour or as long as overnight.
Preheat oven to 375 degrees. Shape the cookies into one inch balls. Bake approximately 15 minutes. Cool on cookie sheet for an additional 10 minutes, then transfer to a rack to cool completely.

Note: The cookies never change shape or flatten. They come out of the oven looking the same as went they went in. The recipe also says to add walnuts or almonds but I didn't have any.

The recipe made a ton of cookies which I put in the freezer. These aren't kid tested but I'll let you know.

Go Agave!

2008-11-25T10:41:00.000-08:00

Finally, a natural sweetener that actually tastes good! Have you tried Agave Nectar yet? You should...it's great in oatmeal, coffee, baked goods and in almost any food that needs a bit of sweetener. I even add a squirt to B's smoothies.

And you don't have to trek to an expensive health food store to get it. At under $3.00 a bottle, it's a steal at your local Trader Joe's. Unfortunately, at our neighborhood TJ's, they've moved the agave inventory to the bottom, corner shelf so it's often overlooked. This stuff really deserves its own end-cap display!

So what is Agave Nectar? Agave Nectar is a natural caloric sweetener derived from the Agave plant. The plants are in the same family as the Blue Agave, from which tequila is made.

This nectar does not contain processing chemicals. It is definitely not in the Splenda/Nutrasweet family. Even better, because it is sweeter than table sugar, less is needed in your recipes and meals. It can be most useful for people who are diabetic or are simply watching their carbohydrate intake.

In recipes, use about 75% less of this nectar that you would use of table sugar. ¼ cup of Agave Nectar should equal 1 cup of table sugar. Due to its slow absorption by the human body, Agave Nectar works as intelligent caloric food, since it is absorbed according to the body needs.

This week, I'll be making my first attempt to bake with Agave. I'll let you know how it goes. In the meantime, go get some of this yummy nectar and satisfy your sweet tooth in a responsible way!

I'll Take Manhattan

2008-11-24T22:01:00.000-08:00

This week, as I was marching away on the eliptical machine at my gym, I read an interesting tidbit in Women's Health magazine.

Here it is:

One hour of shopping at Wal-Mart = 220 calories burned
One hour of shopping in New York City = 200 calories burned

Finally, a good reason to shop at Wal-Mart. A whole 20 extra calories to overhear domestic disputes, unpry your feet off the sticky floor, and see more situations requiring immediate CPF intervention than in any other public place.

Who The Heck Are You?

2008-11-24T21:24:00.000-08:00

If you've just migrated over from my "Sleepless in Sac-Town" blog, you're probably wondering what I'm doing here.

And if you've just hit on this blog from my business card, you might be curious as to what a blog site has to do with fitness.

For a long time, I've wanted to create a space where my clients, my family, and my friends (including all the virtual friends whom I haven't met in "real" life yet) could access tips and ideas that I try and integrate into my daily life. And since I'm too cheap and too much of a novice to build a web site, I figured that a blog would be the next best thing.

So what's so luscious here? Well, it's simple. When you're healthy and feeling good, it seems that lots of things start to fall in place and life feels, you know, just a bit more luscious. Or juicy. Or just pretty darn great.

You might be asking yourself at this point: "What qualifies this person as a health professional?" My answer is pretty simple. Over the last 18 years, I've lost 70 lbs, give or take a few (depending on the season and my emotional state!). Cancer has hit my immediate family twice. I've dropped out of the banking world to pursue a career in fitness. I took fitness a step further to work with clients who have special conditions (i.e. knee/hip replacements, osteoporosis, fibromyalgia). All of these steps required tons of research, reading, testing, and client contact hours.

And the learning never stops...I'm constantly on the search for the newest developments in disease prevention, I'm trying out new fitness trends, and I'm talking non-stop to people, day in and day out, about their health.

So here's an opportunity for you to take some of what I know and maybe try it on in your own life. You can also check back here each week to see what's happening in my world of yoga and pilates classes. I'll post openings in my Reformer classes and give you updates as to where you can find me teaching yoga and other group classes during the week.

It's my vision to someday have a physical space where we I can bring people together to practice yoga, learn pilates, and experience wellness from other practitioners. Once the economy gets a little brighter, I'll have more ideas as to how this venture might unfold.

In the meantime, make "Luscious Life" one of your wellness spots. I'll have some guest writers lined up, some products that you simply must bring into your kitchen, a few supplement ideas that you might consider integrating into your regime, and as always, some recommendations as to how to live a luscious life! Please feel free to email me directly with any questions you may.

Here's to luscious living.