Destress with a little fresh air

We all deal with stress on a day-to-day basis, myself included.  In fact I have the Chinese symbol for breathe tattooed inside my left wrist from my teaching days to remind myself to take a step back and just breathe. In the yoga we learn the practice of breath control (or pranayama).  The exhale is used to release stress and toxins and  inhale is about bringing energy into the body. Does this mean you have a take a yoga class to get the benefits of deep breathing? No.  You can enjoy the luxury of a mini vacation where ever you are.  Sit up in your chair with your feet on the floor and a long spine. Close your eyes and focus on your breath. Inhale through the nose, feeling your spine get longer and taller. Then exhale through your mouth with a deep sigh. As you exhale, visualize the stressful moments of your day moving away from you.

Try this for a few minutes anytime you need to let go of something. It can have a profound effect on your emotional and physical health.

Trends in Fitness-Core Classes

 According to a recent study, as many as 80% of all Americans have lower back problems.  Lower back pain can be caused from being over weight and carrying the majority of your weight in your gut causing strain on your back.  Another culprit is weak core muscles. Many women suffer from low back pain starting during pregnancy due to the added weight in the front of their body, spreading of their hips and then the lack of core muscles they are left with after. 

It is no wonder that Core Training classes are on the rise.  Core classes can be found in gyms all over the U.S. and have become a popular training technique with personal trainers as well.  Crunch Gym in Miami has some of my more favorite.  Core classes use equipment like balance balls, bosu balls and wobble boards.  The exercises taught focus on  strengthening and conditioning of the stabilizing muscles of the mid-section. Researchers say exercising the core muscles in the hips, lower back, and abdominal area  improves overall stability for daily activities, improves sports performance and relieves back pain.

One of my favorite tools to use at home is the Indo Board.  Living in South Florida and a part of a surfing family this has been a common tool in my house now for about 10 years.  It not only improves balance but works every part of your core. 
Check it our here. (there is also a cool clip of the Indo Board on the Doctors)

4 Easy Steps to a Healthier You

Making the choice to eat healthier is not about eliminating all your favorite foods and deprivation but, about adding in better choices on a daily basis.  Starting with small changes in your nutrition is the easiest and least intimidating way to do it.

1.  Add in whole grains or sprouts!  White flour has been treated and bleached removing all the nutrients found in flour leaving a bleached out, flavorless, high carb, low fiber mess.  Many manufactures then add back in missing nutrients and label it enriched.  They also add sugar to make it taste better.  Remember a simple rule if something has been removed then something must be added back in to take its place. Throw out that white bread and white pasta and replace with something that actually has nutritional value! There are so many great options now.  Look for breads that are whole grain, have a fiber content of 5 or more.  An even better option is a sprouted grain bread like Ezekeil.  Same with pasta.  Look for whole grain or he new rice pastas available. 

2. Choose better beverages! Yes I am from the Mid-West where we call that bubbly stuff in a can pop. Did you know that just  can have up to 35 grams of sugar! That's the same as a Krispy Kreme Chocolate glazed donuts. Even the diet versions will wreak havoc on your body.  Processed artificial sugars are poison in our bodies. There have been several studies that have linked artificial sugars to vertigo, cancer and weight gain.  Instead choose sparking water, fruit flavored water or coconut water.

3. Add muscles! Instead of cutting out calories think of burning them.  We need food, food is the fuel in our tank, but more calories than we need will cause our bodies to store the excess for later.  In order to get rid of the excess it is much easier to add a little more activity then to cut out calories going in.  The best way to do this is to add weight training to your routine.  A pound of muscle burns 6.5 calories per hour.  A pound of fat burns only 1.2 calories per hour.  Not only that but a pound of muscle takes up less room than fat so it is a win win. 

4. Add a detox to your routine! We all need a good cleansing every once in a while even a healthy person.  Even when we change our eating habits we may meet some resistance with our bodies. A highly acidic body can be resistant to fat loss and cause fatigue as well as depressions.  Jump starting your program with a 30-90 day nutritional cleanse can make a complete difference in your body.  When your body is in an alkaline (neutral)  state, it burns fat more efficiently, you have more energy and you feel better emotionally.  

10 Steps to a Health Brain

1.  Eat a Brain Healthy Diet:  Diet rich in Omega 3's which are found in fatty fish.  Choose Wild caught cold water fish such as Salmon.  Eat fruits & veggies rich in antioxidents; oranges, berries, cherries, spinach, kale, etc. Make sure you are getting enough vitamin B.  These are found in animal proteins but can also be supplimented.  I get mine from my got to Afternoon drink made with Want More Energy. Eat a diet low in trans fats and moderate levels of whole food carbohydrates such as wild rice, and other grains.
2. Stay Mentally Active:  Learn a new skill or language.  Do crossword puzzles.  Take a class  in something that has always interested you.  Read! Read! Read!
3. Exercise: Exercising regularly increases circulation and improves coordination. It also prevents conditions such as heart disease, stroke and diabetes which all increase the risk of dementia.
4. Stay Social: Socialize with friends,  Have a dinner party.  Host a game night. Volunteer for your favorite charity.  Travel when you can, even if it is a local spot. Do favorite leisure activates. Happiness will keep you young.
5. Get plenty of sleep: It is suggested that you get between 7-8 hours of sleep. Some of use need more & some a little less.  You will know when you are able to wake up and feel rested without an alarm.  If you have trouble sleeping taking an all natural sleep supplement such as the Isagenix Brain & Sleep Support system will you sleep more efficiently.
6. Manage Stress: Stress hormones not only  release toxins into our bodies it can damage and even kill brain cells, resulting in the inabuility to remember things and learn.  Practice yoga, spend time with friends, journal, find your happy place and regularly detox your system.
7. Protect your head: This is self explanatory. They do not call it a brain bucket for nothing!
8. Control Other Health Conditions: By maintaining a healthy weight, exercising, eating a clean and balanced diet you are not only keeping your brain healthy you are protecting your entire body from preventable diseases.
9. Avoid Unhealthy Habits: Smoking, heavy drinking, recreational drug use are all proven to cause damage to our brain. 
10. Consider your Genes: It is important to know your family health history. Know what you are up against and do your research. 

Most importantly just be happy.  Happiness is nature's best cure and the only true fountain of youth!

Can You Workout While Pregnant?

People are amazed all the time that I am 27 weeks pregnant and still teaching classes and working out.  However, as long as you were active before you can stay active during pregnancy.  If you have never tried a specific workout style before being pregnant, starting while pregnant is a BAD idea.  Exceptions being Prenatal Yoga and Prenatal Pilates.

Here are some simple rules to follow when you are choosing to workout while pregnant:
1. Always check with your doctor.  Just as everyone is different, every pregnancy is different. When I was pregnant with my daughter I had to cut way back on my workout regime.  I was sore and tired and was suggested that I take it easy. With this one I feel great energized & in very little pain.  So be smart.
2. Make sure you are consuming enough calorie.  Now is NOT the time to diet. A health pregnancy should gain about 25-35lbs and more for multiples.  Yes eat healthy.  Yes consume nutrient dense foods.  However, do not cut out calories.  On average to maintain a healthy pregnancy weight you should take in an additional 100 calories per day, again more with multiples.   Eat when you are hungry.  If you eat smart & clean you will take the weight off after the baby I promise. Don't sweat it right now.  Enjoy eating and enjoy being pregnant.  I drink a quick protein shake after my classes to make sure I keep my energy levels up. Vanilla Isalean is my go to drink.
3. Be smart and avoid dangerous sports. Now is not the time to try Cross Fit.  Down hill skiing is not the best idea.  Mountain biking not so much either.  You get the point.
4. Dress cool and comfortable.  You want to be aware of overheating.   During pregnancy your body temperature tends to be a little higher as it is.  Every notice you break a sweat in below freezing weather? Make sure you dress comfortable and cool.  Lululemon has the No Limits tank that I LOVE! It's supportive, flattering to the belly & airy. I am also a big fan of their Studio pants. 
5. Stay hydrated! Electrolytes are so very important. They help keep out body systems balanced.  Adding electrolytes to your water will help keep you hydrated and help maintain your energy levels. I love Smart Water and Isagenix Want More Energy Sticks.
6. Avoid exercises flat on your back. During your first trimester you are usually ok, unless you are having multiples. The weight of the baby presses against a major artery that runs along the right side of your spine.  This can cause your blood pressure to drop as well as the blood flow to your baby.  There are a lot of modifications you can do. I will be posting some this weekend on my Youtube Channel.
7. Wear a support belt.. These are a God send! I wear mine all day long but definitely during exercise.  They help take the pressure off your lower back.  I bought a few of them from Pea in the Pod for $18. I keep one in my purse and one in my gym bag.
8. Listen to your body.  If are tired take it back a notch, Avoid getting out of breath.  Be smart here. Again you are not looking to prove anything you are staying healthy for you and your baby.  Killing yourself in spin class will do just the opposite for both.  Your heart rate tends to be elevated during pregnancy and it is advised to keep your heart rate below 80% of your target heart rate. I tend to rely on my Rate of Perceived Exertion (RPE) over a heart rate monitor.I check with myself, am I out of breath? Am I overheating?  If I answer yes to either I cut down on my range of motion and/or my exertion.
9. Stay consistent. Working out 3-4 days a week 30 minutes to an hour is a perfect plan.  Get in a good mix of cardio, weight training and yoga.  Most importantly get on a schedule and stick with it.  If you are working out 2 hours one day then nothing for another two weeks you are loosing the benefit.  It is better to get in smaller bouts of exercise consistently than to do longer workouts.
10. Be wary of abs. I personally suffer from rectus diastasis which is when the abdominals split down the middle.  If you have this condition as well it is not recommended that you do abdominal exercises during the 2nd trimester.  They are out for everyone in the third.  However, there are many great prenatal Pilates classes and videos out there that will help keep your core strong.  If you just can not resist, standing oblique work is safe and doing contractions in table top is as well.  (I will post these soon.)

Great at home yoga workouts for prenatal and non- pregnant mammas.
http://www.yogadownload.com/

** As always make sure you consult your doctor before starting a new workout program ESPECIALLY when expecting.

Italian Salad

Ingredients:

• 2 C romaine lettuce - torn, washed and dried
• 1 C torn escarole
• 1 C torn radicchini
• 1 C torn red leaf lettuce
• 1/4 C chopped green onions
• 1/2 red bell pepper, sliced into rings
• 1/2 green bell pepper, sliced in rings  
• 12 cherry tomatoes  
• 1/2 C sliced carrots
• 1/4 C pine nuts
• 1/4 C feta cheese

• 1/4 C grapeseed oil
• 2 T chopped fresh basil  
• 1 T oregano
• 1/4 C balsamic fig vinegar
• 2 T lemon juice
• salt and pepper to taste
  
  
  1. In a large bowl, combine the romaine, escarole, radicchio, red-leaf, scallions, red pepper, green pepper and cherry tomatoes.
  2. Whisk together the grapeseed oil, basil, vinegar, lemon juice and salt and pepper. Pour over salad, toss and serve immediately. 
  **for protein add grilled wild caught Alaskan salmon
  

April Food Focus: Leafy Greens

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.