Health and Wellness News from Embody Health

Staying healthy for the year!

2012-01-23T13:06:00.000-08:00

Today is the first day of Chinese New Year, and we want to be vibrant and in good health as spring blossoms. While it is sometimes rainy or cold during the winter season, we all need to take extra care for good immunity and possibly extra B-vitamins for energy. For my vegetarian and vegan friends, it's extra tough to get enough B-vitamins to have the energy to excel in our fast-paced busy lifestyle. Whether you celebrate the solar or lunar new year, it's never too late to re-commit yourself to staying healthy and being good to your body!

For a new year of better health and better energy:
Activated B-complex offer increased energy, and helps you handle stress and improve your mood. If you're working long days or around people who might be sick, you need this to help protect your health for better immunity. I keep this around for when I need an extra boost.

The basics: a good multivitamin and Omega-3 fatty acids

I say that I see people sometimes take better care of their cars than they do of their body. You would never drive your car with no gas, or bad motor oil. I think of a multivitamin as a good baseline nutrition, to provide a good baseline even if your day goes crazy and you don't eat healthy. The fatty acids serve as your motor oil to help lubricate and keep your brain and heart and joints moving.

A good multivitamin: For all my menstruating or pregnant women, you'll enjoy the benefits of this activated iron in this lemonade-tasting prenatal vitamin. It's just the best women's vitamin around. Being balanced with your iron and not being low on iron, helps keep your energy up and protect you from frequent burger cravings.

For the post-menopause women and guys: This is the best multivitamin, while labeled as a "children's multivitamin," just take 2 caps for adult dosage, and it is excellent for your health because it also has the activated B-complex.

Healthy Omega-3 supplement: You see all kinds of omega-3 being sold at the pharmacy or health-food store. Do you know if they are from small fish (sardines/anchovies) that are more free from exposure to heavy metals? Please stay away from salmon oil--we eat enough big fish and don't need extra exposure to heavy metals. The vegetarian versions of Omega-3 (like flaxseed oil) still require one more step from the body to convert into usable DHA. I recommend a high-quality fish oil, where I only have to take 2 gelcaps instead of 4 or 6 to get to my preferred daily dosage. If you really don't like pills or have kids, there's a great-tasting children's Omega 3 to help support their healthy growth too. You can read about the benefits on the weblink.

May your year be as vibrant and colorful as my Chinese New Year's flowers.

Quick Immune-Booster Soup

2011-11-16T08:49:00.000-08:00

Time is precious and you want to eat the good stuff but don't know how to get it in?
My favorite is my "pumped-up miso soup." It's a great way to sneak in mushrooms, ginger, and other healthy immune-booster foods that I don't have time to squeeze into my nutrition elsewhere.

A lot of people don't know what to do with miso paste, and I say, it's just the same as a cube of chicken bouillon--just add to boiling water to your preferred taste. (Depends on the brand--read their instructions. I use 1 tbsp to start and add to possibly 1.5-2 tbsp depending on my taste). If you are still worried about "doing it right," let go of that worry and just get a dry instant miso soup packet (like from Trader Joe's--notice their brand has 2 servings in 1 packet if you're making for one person).

PUMPED-UP MISO SOUP (takes less than 15 minutes, mostly chopping time)
Ingredients
* 2 c water or broth base (depends on how much flavor you want or if you need to use up leftover chix or veggie broth!)
* miso soup base (from paste or instant packet)
* 1-2 slices of ginger, then sliced thinly into strips
* 2-3 dried shitake mushrooms thinly sliced like noodles
* other mushrooms like king oyster mushrooms (slice in rounds like poor man's scallop)
* 1 c chopped up bok choy (about 3 bunches of baby bok choy) or any other leafy greens like chard or chinese broccoli
* 1 c convenient protein (leftover cooked protein like rotisserie chicken (chopped) or wild salmon (heat in soup in tablespoon size chunks), frozen seafood like shrimp or scallops)

To garnish, after hot soup is served into bowl
* fresh ground black pepper
* a small dash of sesame oil (about 1/4 tsp)
* black sesame seeds (or white if you don't have black)
* thinly sliced green onions, cilantro (if you have them--green spices pack a lot of vitamin power!)
* spray of liquid amino acids (optional: to salt my food, instead of soy sauce or salt)

Directions:
Bring to boil about water (or broth) with ginger. If you have dried mushrooms and they needed to re-hydrate, it's ok to be lazy and toss them into the broth or water to hydrate. Cook dry mushrooms first until they look plump and edible. Then add free mushrooms. Heat or cook protein accordingly (depends on what you have). Add bok choy or leafy green veggies last (only cook for 45-60 secs), to cook briefly and keep the bright green colors. Garnish as desired. Make your own variations!

It's Fall! Time for Quick Soups!

2011-09-28T08:26:00.000-07:00

Fall weather makes me want warm bowls of soup. And quick soups are a great way to squeeze in lots of veggies and nutrition into a meal, and they can keep in the fridge as easy leftovers for snacks or other meals. Eating Well magazine has a great list of 30-minute Soups, and as your resident foodie chef, I've chosen my favorites for your healthier living:
Sweet Potato Peanut (make sure you have fresh peanut butter, not loaded with preservatives or sweetneers)
Chicken and White Bean (beans have great fiber and we all need more of it!)
Salmon Chowder (wild salmon, yum!)
Vietnamese Beef Noodles (you can swap out the rice noodles and use mung bean noodles for better nutrition -- and they really taste the same to me)

With any of the veggie soups, pair up with a lean protein and you've got a full meal!
Whenever they suggest pairing up their soups with caesar salad (high-fat) or garlic bread (simple carbs), please know that those 2 items are *not* slim-body friendly foods and judge your portions wisely if you eat those items.

Swimming is so good for you

2011-09-01T23:58:00.000-07:00

Swimming is so good for you because of these benefits:
* Works your entire body - toning all muscles. Athletes like runners really need to cross-train to get core and upper body toned. Try running in water like you're using an elliptical with your arms under the water. You'll see how it's not easy to run in water and your arms will get tired too!
* Gentle on your joints (you only have 1 pair of knees for life and you don't want to join the growing statistic of increasing knee and hip surgeries). If you have joint pains, consider taking this joint support formula to help improve your recovery. Also contact us or your health professional for appropriate therapeutic stretches as necessary.
* Great for cardio because the more muscles you use, the more your heart is challenged to pump the blood around. You don't need to be a good swimmer--you can just do resisted walking or play with the floaters in the shallow end of the pool.
* Water is calming and helps de-stress your mind-body system. de-stressing is very important for healthy weight loss and optimizing your wellness.
* Pregnant women get relief from feeling heavy -- everyone feels lighter thanks to the buoyancy of the water. If you are overweight or feeling weak (recovering from injury or working on post-partum fitness), this allows you to do more exercises and spend more time progressing in your cardio.
* Play with equipment and floating toys -- it varies your workout and when you have more fun, you're likely to do more! If you're not a strong swimmer, a friend might help keep you moving more and it becomes a social occassion -- also good for de-stressing!

Where to get your Omega-3s

2011-07-28T09:05:00.000-07:00

Maybe you don't know why you want to get your regular Omega-3 fatty acids. We need them for our heart health, healthy blood pressure and blood flow, vision health, support for enhanced mood, our good brain health (I want to keep my memory!), and to minimize inflammation. It's part of the "anti-inflammatory diet" and most doctors who pay attention to prevention and wellness tell their patients to take at least these top two suggestions: multivitamin and their omega-3.

Keeping your inflammation risks down also helps with healthy skin and healthy gums/dental health as well as keeping a healthy weight. Imagine your body as a busy ecosystem: if your body is busy putting out lots of wildfires (sending its resources to fight inflammation), it can't focus on growing healthy forests (healthy cells and tissue), right?

Unless you really focus on it, you cannot assume you're getting enough from your regular food, so it's good to have a high-quality supplement to keep up your levels.

These are the best ways to get your omega-3 via the healthier and less polluted fish:
* wild-caught Alaskan salmon (the best prices are in the freezer section at Trader Joe's and at the asian markets)
* small fish such as herring and sardines (I like the canned "smoked herring" from Trader Joe's)
* black cod (the best tasting cod I have picked up are from the Asian markets).
If you are in LA, Von's supermarket has $5-Fridays where there are select frozen meats and seafoods on sale. Getting your Omega-3s can be affordable if you shop around (and check out my suggestions above).

Please limit your consumption of farmed salmon. If the restaurant does not say wild, it is most likely the common cheaper farmed salmon, and you don't want it! There have been reports on how sick these farmed salmon are from being fed corn and other kinds of drugs. Limit your consumption of large predatory fish because they are likely to have higher levels of toxic mercury and contaminants. Also, we get plenty of omega-6 in our diets so we don't need to eat fish like tilapia that have high levels of omega-6. We need to be sure that we have the correct omega-3 to 6 ratios, and as we are chronically short on omega-3, why not keep it simple and just focus on getting more omega-3 in our nutrition?

Good luck with focusing on getting your omega-3, and please send any cool recipes or ideas my way!

Sunscreen safety advice

2011-05-26T10:43:00.000-07:00

Reading labels is a skill not just for food, but for anything you put on your skin. After all your skin is your largest organ protecting your other body parts from harm. As you have more sunny days, please remember to wear sunscreen, hats, and other sun protection. Here is how to be consumer-savvy and get better sunscreen:

From the Environmental Working Group
"Products that contain zinc oxide, titanium dioxide, Mexoryl or avobenzone offer some assurance that the user will have some protection from UVA rays."

According to EWG, skin cancer foundation says:
"The foundation advises consumers to protect their skin from UVA by using products with avobenzone, ecamsule, titanium dioxide and zinc oxide. Yet its seal has been granted to products that contain none of these chemicals."

Fun in the Caribbean this July!

2011-05-03T12:14:00.000-07:00

Many people fall off their nutrition or fitness plan when they go on vacation. However, you can choose a healthy creative spirits getaway with Embody Health and actually GET HEALTHIER. Click here to learn more about our Caribbean Getaway for July 4th weekend!

We can accommodate gluten-free and vegetarian requests. And of course, food options will be inspired by local produce and low-glycemic eating supporting anyone on the Transitions Lifestyle System.

Buying pre-packaged foods

2011-04-11T14:40:00.001-07:00

A lot of people tell me: "I don't cook, but I eat healthy! I buy my food from (pick one: Trader Joe's, Whole Foods, etc)" Where you buy your food does not signify healthy. WHAT you buy is what is healthy. You can get organic lettuce at the 99 cent store, and you can get a gluten-free high-sugar snack from Whole Foods. Which is healthier for you?

It's really hard to eat enough fruits and veggies if you don't cook. Minimally, you must wash, chop and/or peel sometimes. You really don't need to be a gourmet cook, or spend hours in the kitchen. Most of my meals take 5-20 minutes to prepare. I call it "making food" so that you know it is different than when I really hunker down to cook.

So, I have given myself the task of buying pre-packaged foods to see what my weight-loss/nutrition students really eat. Here is one example of my analysis:

---Prepackaged Rice Noodle Bowl, Mushroom Flavor, Ready-to-Eat in 3 minutes---
Flavor= good, has garlic mushroom taste from the flavor packets
Sodium= 29% RDA per serving. Here is the sneaky thing, the label says there is 2 servings per package. That means you are getting almost 60% of your RDA for sodium in one bowl of noodles! EEK! No more salty food for today!
Fiber= ZERO = Simple Carbs (bad for low-glycemic index eating)
Vitamins= 2% Vitamin C & Calcium X 2 (because I'm eating the whole bowl) = 4% Vitamin C & Calcium
Calories= 140 X 2 = 280

In all, this bowl of noodles is filling 280 calories of simple carbs.
How to make this a decent food item?
1) Get some lean protein like chicken or wild salmon
2) Cook a side of leafy green veggies and put on top
3) Treat this noodle bowl as a "side" and not an entree--the entree is the lean protein and veggies.

If you're opting for pre-packaged food, look in the deli section for more "fresh" sandwiches, hummus, sushi. If you're opting for canned or dry foods, look for veggie-based dishes like the vacuum-packed Indian eggplant dish or a carton of butternut squash soup. Ultimately, you want to put together your pre-packaged food with fresh veggies or fruit or other food (like lean protein) so that you can have a well-rounded nutrient-dense, and healthy low-glycemic meal.

5-minute lazy healthy soup

2011-03-29T08:16:00.000-07:00

How many of you come home from work and can't seem to think about what to eat?

This is my solution to the after-work, can't-think lazy healthy soup recipe:

Ingredients (please don't measure too precisely--after all, it is lazy!)
* Water (about 3-4 cups--depends on the size of your soup bowl)
* Miso soup base (either powder or from non-GMO organic fresh paste)
* 2 handfuls of green leafy veggies -- organic mixed salad greens, baby bok choy (1-in chopped), anything dark and green (as opposed to dark and handsome!)
* 2-3 tbls frozen peas (a little fiber boost)
* 1/2 cup pre-cooked wild rice or brown rice (I have pre-cooked rice in the fridge for lazy and emergency hunger).
* Your choice of lean protein. I use frozen seafood (scallops, shrimp, langostino) that makes my lazy soups feel like a treat. If you have leftover chicken or other leftover lean protein, this is a good excuse to eat it up.
* Optional ingredients: fresh non-GMO organic tofu (if you're vegetarian), seaweed strips, dulse, toasted black sesame, any japanese spicing that has sesame and seaweed, sesame oil, diced green onions and/or cilantro, salt and pepper.

How:
1) Boil water. While water is heating, wash and chop your green leafy veggies. Put aside (this is last to put into the soup.
2) Add miso powder or paste to the boiling water. Put in your frozen seafood option and your frozen peas. If you aren't putting something in frozen, then put in your leftover lean protein.
3) Add rice, and fresh leafy greens. Do not overcook the greens. Turn off the stove when you see your greens are still bright green, and only slightly wilted. The broth will continue cooking the greens.
4) Put your optional flavors in the bowl before pouring in the soup. I like to put dulse and seaweed strips to help detox my body. Black sesame and a small dash of sesame oil for good hair. Green onions and cilantro if I have them in the fridge and I'm not too lazy to chop them. Freshly ground black pepper and salt (if needed--depends on your broth).

VOILA! 5-minute lazy healthy soup with minimal prep. Nutrient-dense, low-glycemic, and you're getting in at least 2-3 servings of vegetables, 1 serving of fiber (from the peas and wild rice), and your lean protein. I eat this at least 1x a week to get my sea vegetables into my nutrition. Sometimes, I eat this soup as often as 2-3x a week because I've had a long day. I feel full because of the fiber and veggies and lean protein, but it feels like a very light soup (as opposed to chili that can feel heavy).

Enjoy!

8 Healthy Protein-Rich Breakfast Ideas

2011-03-22T23:21:00.000-07:00

Many weight loss and wellness students say they don't like to eat breakfast or they don't feel hungry. Studies show that eating breakfast is important to help diminish your sugar or impulse cravings, and boost your metabolism. You're supposed to "break-the-fast" of the hours of not eating during your sleep and tell your body you are not going to fall into starvation (fat-storing) mode. Eat a healthy protein-rich breakfast to tell your body to go into fat-burning mode.

Just commit to eating breakfast 3 consecutive days, then 7 days, and then when you get to 21 consecutive days, you've created a new habit!! Of course, you want to start with things you like, and then experiment with new foods as you go along. And these breakfast ideas are good for any time of day.

Depending on your portions, you can combine ideas:
1) 2 hard-boiled omega=3 eggs + fruit + whole rye crackers
** I put 2 eggs to boil while I go take a shower. I cut up some fruit and rye crackers and this is breakfast-to-go.
*** You can switch to omega-3 free range eggs for heart-healthy eggs (yes, please eat the yolk)
2) Protein smoothie -- berries, greek yogurt, almond milk and protein+fiber powder
3) Cottage cheese with berries, plus almond butter and jam on whole grain toast
4) Veggie scramble with mushrooms, greens, onions/garlic, and herbs + whole grain toast
5) Chicken sausages with protein/whole grain blueberry pancakes
6) Leftovers of previous dinners/lunch that have lean protein and veggies, reheated
7) Veggies + bean soup
8) Oatmeal + berries + 2 hard-boiled eggs (please note that oatmeal is great fiber but not protein, so you need to add eggs or another lean protein)

Need more help with recipes? Check out Eating Well's website for healthy recipe ideas.

Bad Foods We Love and How to Switch!

2011-03-21T11:46:00.000-07:00

So many people have an addiction or craving for sodas. And what they don't realize is that soda (diet or not) is affecting the belly fat and much more (see this doctor's article on why it's bad for you). This video link to a 3-minute ABCnews episodes should be mandatory viewing for every high school kid and all adults. It shows you how the average American drinking 20 oz of soda stresses the body.

Cut down or cut out your soda for a healthier belly fat measurement. Here are some easy ideas for you to wean yourself off soda:
1) People like soda for the fizzy -- drink sparkling water with a squeeze of lemon or fruit or mint.
2) Portion control -- if you're going to drink your favorite soda, drink 1/2 your normal portion. Switch to a bottled version instead of the aluminum can so you can save it for later rather than worry about finishing it because you can't save the soda in the can. (Switching away from aluminum also limits your aluminum exposure).
3) Bargain with yourself -- for every time you drink your soda, drink a glass of water--it helps dilute the sugars.
4) If you're drinking diet Coke because you're craving energy and caffeine in the afternoon, switch to an energy vitamin supplement that's GOOD for your immune system and fat-burning power instead!

Here's also the list of top 5 bad foods to stay away from. My favorite bad food is chips and you don't want the inflammation from the bad fats. Here are some alternative ideas for the crunch you're looking for:
1) Substitute crunchy chips with crunchy fruit--slice up apples and baby carrots have the crunch. They also dip well with hummus.
2) Eat fewer chips by using a dip like salsa or guacomole--never eat chips by themselves and treat them as a vehicle for healthier calories.
3) Switch to crunchy rice crackers or rye crackers -- they dip well too! Often you can find rice crackers with sesame seeds which have great nutrients.
4) Switch to baked chips-- I like the baked blue corn chips from Trader Joes.
5) Toast whole grain breads for the crunch and make yourself a real hunger-satisfying sandwich with veggies and lean protein instead of snacking.

Fad Diets Slow Down Your Metabolism

2011-03-18T18:17:00.000-07:00

I'm saddened by mass marketing that hits my inbox promoting unhealthy low-calorie plans. These quick-fix plans market quick "weight loss" but actually could damage your health and slow down your metabolism and drives sugar cravings and yo-yo dieting.

For example, Nutrisytem is promoted by the Costco emails, where their meal replacement system of shakes and high-sodium prepared meals does not teach people about nutrition or what to do at a social occasions (such as parties and restaurants). When people stop buying their meals and eat "normal" again, they gain the weight back. Yo-yo dieting.

Here's the latest one promoted by "Daily Candy" which is fun for clothes shopping tips, but this one really hurts on marketing bad eating habits--promoting Slim Fast shakes and bars that sound like candy and only *one* sensible 500 calorie meal. It makes me think of the scenes from the movie "Wall-E" of people slurping on shakes and not really eating anything healthy or fresh. Instead, we should be eating more unprocessed nutrient-dense low-glycemic food, whole grains and organic/wild fruits and veggies with lean protein. Here is an excerpt of marketing bad eating habits:

"The simple, clinically proven way to lose weight quickly includes three nourishing snacks, two shakes or meal bars (salivate over new flavors like chocolate cookie dough, chocolate fudge brownie, and rich chocolate royale), and one sensible 500-calorie meal daily."

Sure you can lose weight quickly, then what? Yo-yo back into gaining weight or hitting a wall of chronic low-energy?

Here's the science: If you eat below your RMR levels (minimum amount of calories for basic body functions--not including physical activity), you're slowing down your metabolism and telling your body to store fat instead. Calculate your individual RMR here .

Instead, we want to teach your body to burn fat. Check out how Transitions Lifestyle System is a much better option for life-long healthy eating and lifestyle choices. We teach lean body composition and how good you fit in your clothes, not just watching the number on the scale. We learn that not all calories are the same--there are healthier calories vs. calories that don't help you. Learning to do the right thing and smart food combination choices is something you can sustain for life in any social situation.

Spring Ahead to Better Food and Health

2011-03-13T09:34:00.000-07:00

Today, at least in California, we're changing our clocks to spring ahead. This is a great reminder that spring is around the corner and you can take charge of what you eat! Sunday is a great day to head over to your local farmer's market to get produce that is fresher than what you would find at the grocery store. Not only are you getting fresher and more interesting varieties of fruits and veggies, you have a better chance of finding organic non-GMO food that has the biodiversity that Mother Nature intended for a healthier you.

Here's the bottom line: If your food is not labeled "Organic" or "Wild", you can ask questions, but presume that it has probably been processed in ways you don't want for your health. The agricultural industry has been dominated by giants who have made their money on pesticides (Read more from a leading doctor).

While not all farmers market stands are labeled "Organic" (because it costs so much money to get the certification and the smaller farmers don't have it), you can ask if it is "No-Spray." Depending on the market, some stands are simply retailers who pick up their produce and set it up---those are likely to be conventional produce. You can strike up a conversation with people at the stand about where they grow their produce and you'll find out if they are the farmer or they are retailers.

Get your guide to eat more non-GMO produce. Why? Because there have been evidence that animals fed GMO-soy and corn have had health problems, and you don't want those problems happening to you. Get your week's worth of organic non-GMO produce from the farmer's market today and you'll have better health, simply less stress on your gut when there are fewer pesticides in your overall food.

Happy International Women's Day!

2011-03-08T08:52:00.000-08:00

"One cannot think well, love well, sleep well, if one has not dined well." - Virginia Woolf

March is not only Women's Herstory Month, it is also National Nutrition Month.
How can you "dine well"? Challenge yourself to see if you can cover the colors of the rainbow in a week or even a day!
Studies have shown that children who are taught to eat the colors of the rainbow learn to try new vegetables and fruits and learn to eat healthier. Here's the exercise: Write down a list of colors of the rainbow (and include brown for ginger and mushrooms) and think of the foods you like to eat. If you don't have a food you already eat, think of a food you would like to try. If it works for kids, give it a try for yourself!

One of my Transitions students is famous for her "pretty salads" where she puts a lot of color and includes nuts into her salads. Here's a link to learning how to put together your own colorful salad.

Healthy Weight Loss Victory from one of our students

2011-02-10T09:04:00.000-08:00

This is a great victory from one of our Transitions Lifestyle System students:
"I lost 11 lbs and 2 inches around my waist in 30 days!"

How did he do it? It's healthy weight loss--no starvation, no deprivation!
What is he doing different? He was more consistent with his exercise (strength, cardio, and stretching), he is being better about watching his portions, and he is supporting his weight loss with supplements.

He has done weight watchers, calorie counting, and other diets before, but this is a NOT A DIET! Not all calories are the same, and it is a comprehensive science-based system. It is a lifestyle change that is sustainable and he's having fun while he's learning with our coaching and group support.
Click on the link to see the intro video to the Transitions program.

*** Disclaimer: every individual's weight loss depends on a number of factors. this is not a typical or average number, simply the victory of one individual.

Every small victory

2011-02-02T09:19:00.000-08:00

Every small victory counts to get your healthier lifestyle. Here's a quote from of our Transitions weight loss students: "Yes, I made it to the gym yesterday afternoon – woohoo! Feeling good today. Got to remember how much better I feel when I am active."

What is your victory today?

Maybe you didn't have time for going to the gym today, but what can you do to be more active?
* on your bathroom or water break, take an extra walk around the office, or go up and down some stairs for 2 minutes.
* on your break, add 10 slow belly breaths to de-stress, or do a minute of stretching. you will have more energy and you'll want to do more "active" activities.
* park your car at the back of the parking lot so you do an extra minute (or more) of walking.
* WALK to a local business instead of driving to do your errand.
* walk your dog with a different route and pick up the pace.
* clean your home (yes there will be squats and bending over--be careful to exhale and pull in your abs!)
* other ideas?

New Year's guided 7-day cleanse

2011-01-23T07:08:00.001-08:00

Want to try healthier living for 7-days?
Want to clean out your body after the holiday binging?
The special package of the New Year's guided 7-day cleanse has no calorie counting, healthy real foods (lots of fruits and veggies), no starvation...just some guidelines, a book, supplement, and BONUS coaching to help you plan for your week of giving your body (and gut) a mini spa-vacation. Pick whatever week you know you have time to give yourself some self-care, and you're not traveling. You can be anywhere in the world, and your cleanse package will get shipped to you and we can do you coaching via phone.

Want to learn more about the cleanse? Check out the Embody Health workshop page. Special ends by mid-February so get started NOW!

Being happier, less stress

2011-01-23T07:08:00.000-08:00

Stress can be a signal that something is not what you want to do, or that your time schedule is too crunched. However, too many of us have constant high levels of stress, and sometimes we just need to exhale (from that belly breath) and take a different perspective to see, are we making the choices that are right for us?

While everyone needs to manage their stress, people with health conditions and any life stressors (death or illness among family and friends, change of jobs or living situation) are much more at risk of letting stress take over their daily life, and thus put themselves at higher health risks.

Here's a quote from "Daily Om"-- a great resource for inspiration and self-help independent study courses.

"Our life's work is not always what we do to make money, although we often think it should be, and sometimes this way of thinking prevents us from seeing clearly what it is...he way we know our life's work is by how we feel when we are doing it.

When we are doing our life's work, we feel an uncanny sense of ease and alignment...When we are engaged in our life's work, our bodies feel more alive, because our energy is devoted to a cause that, in turn, feeds us. We may be tired after engaging in our life's work, but we are almost never depleted. We feel grounded in the world, knowing that we belong here and have something important to offer."

Cleanse after the holiday feasting

2010-12-16T18:02:00.000-08:00

I've had a number of food-loving friends say they know they will be feasting during the holidays and want to learn more about a cleanse. So I'm doing a guided 7-day cleanse in January for anyone who wants to start the new year "fresh." Yes, lots of fresh fruits and veggies and learn how to eat more fiber during the cleanse. No starvation or calorie counting--just learning to eat more clean and wholesome food. Register now so you can join in on our bonus class and coaching by going to the Embody Health website.

Farmers Market Deals

2010-12-02T23:43:00.000-08:00

Some of you might assume that farmers markets are more expensive than shopping at the grocery store. I say, take a moment to enjoy some fresh air, and try it out! If you want apples, they should be organic (conventional apples have one of the top loads of pesticide -- see my write-up about the "dirty dozen"). And if you look at organic prices at your neighborhood grocery store, and compare it to the Farmer's Market, guess what? There will be some stand that will offer it for $2.00 or less a pound compared to the more expensive and less fresh versions at your grocery store. Here's a link to your local Los Angeles Farmers Markets. Even if you don't buy much, you'll feel healthier having taken the walk at your local market.

Side note: I went all over New York City looking for my organic apples at the Farmers Markets to make my "famous" apple cider, apple, vegetarian stuffing. Californians, you will be proud to know that our farmers markets are bigger than ones elsewhere and it's easier to eat local and organic here!

Top 5 Things Needed for Healthy Weight

2010-11-15T21:25:00.000-08:00

These are the top 5 things you need for healthy weight management and surviving the stress of the holidays. Almost everyone I know gets at least a little moody as December approaches and the New Year brings self-reflection to new heights.

1) SLEEP -- Getting regular and good amounts of sleep is important for the body to repair, unwind, and regulate its hormones and other functions. If you're having trouble sleeping, you should check out my blog post on getting better sleep. If these strategies aren't enough because you're too wired, consider supplementing with L-tryptophan, a natural amino acid in combination with other vitamins to encourage your body to sleep well.

2) STRESS MANAGEMENT -- Do you meditate? Do you practice deep breathing or belly breaths? Are you going through tough times like a divorce or death of a loved one? Perhaps you need to get help from a support group, a coach, or therapist, in addition to scheduling some down-time to take care of you, rather than the usual workaholic schedule? A yoga class with meditation component, or a meditation class, or a web-based meditation video or self-study course can help you! Other ideas: Call a reliable supportive old-time friend. Play with a friend's dog or kid and exercise being "fully present."

3) NUTRITION -- Are you eating nutrient-dense low-glycemic meals and snacks? If you don't know what that means, do a keyword search on this blog and you'll find some good recipes. If you're overweight, and possibly insulin-resistant, that occasional donut might do you more harm than you think.

4) EXERCISE -- Cardio exercise is important but NOT enough for weight loss. You need to include flexibility training to protect your joints and allow for stress relief. But most importantly, STRENGTH TRAINING builds muscle so that you can BOOST YOUR METABOLISM. If you contact us with your request, we'll send you links to some FREE mini-videos of sample exercises you can incorporate into your routine.

5) SUPPLEMENTATION -- It is nearly impossible to eat all the nutrition we need for our high-functioning, demanding modern life. Minimally, you need a good multivitamin that you absorb, omega-3 for mental function and heart health, calcium+magnesium+D supplement. If you have been overweight for a while, have had any heart risks/episodes, or family history of heart issues, diabetes, cancer or other diseases, you will want a more focused individualized approach to address your wellness concerns.

If you want to find out more about healthy science-based weight management, you can read more about the Transitions Lifestyle System and contact us for individual or group holistic health coaching.

New Spin on Spanish Tortilla

2010-11-15T20:47:00.000-08:00

Here's a new spin on a Spanish Tortilla -- otherwise known as a flourless quiche!
Great for breakfast, on-the-go snack, or party hors d'oeuvre.

I brought my healthy vegetarian, low-glycemic creation to a foodie event last night, and one of my friends says "are you sure there's no meat in here?" I say that's a great compliment! It's the heartiness of the sweet potatoes and the muskiness of the wine-soaked mushrooms that made it feel so filling that my foodie friend had to ask that question.

What you need:
8" skillet with 2-3 tall height, and a lid
separate sautee pan for prepping the veggies
30-45 minutes for a dish that can last 8-12 servings

Please note, my recipes are approximate and depend on what I have around the house. To make it easy on yourself, you can substitute herbs based on what you have available or what you like! (Thyme vs rosemary, still very tasty.)

Click here for full recipe.

Want to keep your teeth for a long time?

2010-09-09T10:12:00.000-07:00

I remember as a kid, I saw grandpa needing to use his fake teeth and sometimes he just didn't bother and tried to eat with just his gums.

Well, I have a health goal to keep my teeth and gums healthy as long as possible because I love food and can't imagine trying to eat with just my gums. Which means, I ought to floss to keep my teeth healthy but I hate having bleeding gums.

What most regular dentists may be not understand about my unusual case of bleeding gums is that I don't fit the normal profile for unhealthy gums. I have a very healthy exercise and low-glycemic nutrition profile, yet somehow my gums are sensitive and seen as "pre-peridontal disease."

What I learned from a holistic dentist is that some of us need an extra boost (because of genetic predispositions etc) with the help of a supplement like CoQ10. I did some research of my own and ever since I've been taking CoQ10, flossing is not so much of a bloody experience. Plus, this antioxidant is needed to help fight inflammation in all of your body, especially good for your heart health too!

If you need help learning more about your dental health, this holistic dentist has a great website to help you pick the right toothbrush, and he offers wellness seminars in Long Beach, CA.

Staying Cool with Healthy Nutrient Dense Foods

2010-08-19T16:44:00.000-07:00

What's your personality when's it's hot?

When the temperature causes you to sweat while sitting still, some of us have very little motivation to chop your vegetables and turn on the stove to get a good home-cooked meal. So before you forget to eat well, use your blender and you can open a bag of mixed baby greens to start a salad. That's right, you can put together a great protein fruit smoothie (frozen berries blended with protein/fiber powder) to go with a healthy green salad with nuts and other favorite toppings! And you can do all this without chopping if you don't want to (think cherry tomatoes if you don't want to chop).

If you're at a loss for recipes, check out the latest from Eating Well magazine for yummy food that is good for your skin! What's your favorite summer recipe?

Gourmet on a Budget

2010-07-18T16:00:00.000-07:00

As a big foodie coming of age in Berkeley with the influences of ethnic cuisine and chef Alice Waters, the concept of eating fresh, local, and organic is not only a political and health mindset, but one of the tastebuds!

This week, I took advantage of the Gelson's mailer coupons--and saved $2 off a $10 deli purchase. What did I get? My favorites of smoked salmon and prosciutto. With the $2 I saved, I put that towards stuffed grape leaves.

At the 99 cent store, I was hunting for my bag or basket of organic salad greens and noticed a display of cactus tortillas known as "nopaltillas." If you adhere to the low-glycemic load lifestyle of eating, you probably know that corn by itself is a high-glycemic load food. So this cactus tortilla was really exciting to me-- I love nopales (part of mexican cuisine) but don't know how to cook it. The fiber and calcium from the organic nopales make the tortilla even better, with higher nutrient density and tasty all-in-one!

What yummy food creation does this create? I melted thin slices of some spanish sheep's milk manchego cheese in my new food discovery of nopaltillas, and used my kitchen scissor to cut them into quarters. Then I draped slices of my discounted but gourmet italian prosciutto on top. I also pulled out my leftover bok-choy sautee from my local farmer's market lady who has no-pesticide veggies to add more greens to my meal.

Wow! Mexican+Spanish+Italian with a side of Chinese. That's world traveling all in one meal.

Try a healthy dessert instead of ice cream

2010-07-10T18:43:00.000-07:00

Craving something cold and sweet?

Greek yogurt is creamy and has high protein to help you slow down your absorption of sugars. Add fruit and honey to your low-fat greek yogurt and it's a great substitute for ice cream! If you don't have fresh fruit, add some frozen blueberries, or a tablespoon of natural fruit preserves (be sure you quit the preserves that have high fructose corn syrup).

Summertime seems to call for ice cream--and if you want to splurge on fatty sugary ice cream, have it after dinner when your body has a mix of lean proteins and fiber to help you slow down the high level of sugars in the ice cream. Timing your dessert AFTER a meal helps you stay to the low-glycemic load health habits. Also, you can choose brands of ice cream that have 5 simple ingredients and not so many additives.

I love ice cream, and you should see a childhood picture of little me smiling the biggest smile with my ice cream cone. And since I love ice cream so much, this greek yogurt option is a nice way to tame the cravings!

Exercise and Nutrition helps with anxiety, depression, and stress

2010-07-10T10:35:00.000-07:00

Want to feel less stressed or worried?
Check out Dr. Mercola's comments on research reported from a June edition of Time Magazine. Join our hiking group, or register for a free 20-minute wellness/nutrition consultation. Exercise and nutrition can help you improve your brain chemistry. Why wait? Together, we can make exercise and nutrition easy and something that becomes part of your lifestyle today.

---excerpt from the doctor's blog---
Psychologist Jasper Smits is working on an unorthodox treatment for anxiety and mood disorders. The treatment is free and has no side effects. What is it? Exercise.

Research has shown again and again that patients who follow aerobic-exercise regimens see improvement in their depression -- improvements comparable to that of those treated with medication. Exercise not only relieves depressive symptoms but also appears to prevent them from recurring.

According to Times Magazine:

"Molecular biologists and neurologists have begun to show that exercise may alter brain chemistry in much the same way that antidepressant drugs do -- regulating the key neurotransmitters serotonin and norepinephrine."

Tips for Keeping Lean!

2010-05-29T21:11:00.000-07:00

I had great fun talking about the 4 S's that can help you focus on achieving a healthy leaner you.
Todd asked me to talk about moms who want to lose that baby weight, and the tips I've made easy to remember are good for any busy person, while tailored for moms. I talk about breathwork and posture to help you look instantly taller and leaner.

The 4 S's to help you stay focused on a healthy leaner you:
Stress Management -- How you manage stress can keep the pounds OFF! Stay away from the "flight or fight" mode.
Simplicity -- Create a routine for cooking/packing snacks so you can have what you need, instead of that long to-do list.
Smoothies -- Don't have time for breakfast? Get your nutrition in with a protein vitamin-packed smoothie!
Snacks -- Healthy snacks pre-packed and handy will help you resist temptations and keep you in a better mood.

Here's the link to the recording of the radio show. Enjoy!

Healthier Muffins

2010-05-04T17:27:00.001-07:00

Check out these healthier cupcake, meatloaf, and muffin recipes.
When it's appropriate, I try to make it even more healthier by swapping out 1/2 the flour and replacing it with almond meal, which is easily found at Trader Joe's. It makes the recipe more dense and moist, so this method won't work well for every recipe. It works well with banana bread or other recipes that have a dense body to it. Muffins are a great way to have baked goods with portion control! I even like to use mini-muffins because sometimes a full muffin is too big for me as a snack, and mini-muffins bake faster!

Tell me which one is your favorite?

Updated "Dirty Dozen" fruits and vegetables

2010-04-28T18:16:00.000-07:00

The Environmental Working Group has released a sneak peak at their updated "Dirty Dozen." These are the fruits and veggies you need to prioritize buying organic because the pesticide content you ingest is the worst if you buy conventional. Of the clean list, you can buy conventional and not worry about your health.

If you're watching your budget while shopping for organic produce, a great strategy is to go to the Farmer's Market 1 hour before closing to get great deals. For example, if you know the market closes at 2pm, go at 1:15pm and you'll start hearing "one dollar/pound specials." You might not get everything on your list because the selections might be slimmer, but if you're looking for apples, there should be plenty of apples to choose from.

Here's more with shopping tips on where I find my organic produce in L.A.

Can't download easily? Here's the Dirty Dozen list to prioritize organic: celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, cherries, kale/collard greens, potatoes, grapes (imported).

Eat Healthier and Save Money with Beans and Legumes

2010-03-31T22:23:00.000-07:00

Great report from Johns Hopkins about Beans and Legumes!

I've developed a no-brainer 3-bean chili with special guest of an extra vegetable serving of hidden and nutritious cauliflower.
Yup, that's right a chili with cauliflower--don't tell your dinner guests (or teenager) and they'll never know!
Yes, I did try this on my friend's anti-veggie teen. No questions were asked, no cauliflower was revealed!
3-bean chili and pumpkin lentil soup recipes coming soon!

MamaStrength Workshop: Art + Mind-Body Movement

2010-03-18T00:03:00.000-07:00

Check out our new MamaStrength workshop! For pregnant moms and new moms!
Creating the Life You Want as New Mom
Sat March 27 1pm-3pm in West LA.
I'm combining my mind-body movement expertise with art therapist Naomi Tucker.
Can't wait to see all the smiles and moments of "aha!" from the students.
RSVP today for your raffle to the door prize. Awesome door prize has goodies with a combined value of over $100!

Happy Women's Herstory Month

2010-03-08T22:04:00.001-08:00

Stay tuned for tributes to women's health info, and tributes to historic women health pioneers.

How to get your calcium!

2010-03-07T09:43:00.000-08:00

As a foodie, I've got more ideas about food to get my calcium than your average eater might! My commentary to a list of suggestions below is highlight with ***

Leading wellness doctor suggests the following:
1) Calcium-fortified beverages like soymilk and orange juice (20-25%)
***I don't suggest orange juice on its own--please drink in combination with a low-glycemic meal. It's high in sugar and sometimes an irritant for various conditions.
2) Cooked greens like kale, spinach, turnip greens (9-12% of DV)
***Yes! Eat your greens!
3) Canned wild salmon with bones (15% of DV)
***In old Chinese home-cooking, there is bone soup, slow boiled so we get the calcium and nutrients out of the bones. Think about it, cheese and other dairy products didn't exist in Chinese food thousands of years ago.
4) Broccoli eaten raw (2% of DV)
***OK, 2% is really not going to make a dent in your nutrition goals...but a great way to promote broccoli.
5) Tofu (15-20% of DV)
***Now we're getting started...you can make a miso soup and add tofu and lots of veggies, and sesame seeds and seaweed, and suddenly, you've got a nutrient-rich snack or appetizer!

***My foodie suggestions:
ALMONDS: A handful (1/4 c) of raw almonds has Calcium (8% DV) and Iron (6% DV). Also a great I can easily eat 2 handfuls a day, as I leave my bag of almonds next to my computer.
SOY YOGURT with granola--great way to get a creamy filling snack with the good nuts and oats of granola.
I'll come back with more as a do some research on legumes...

Ultimately, you can have the right calcium intake, but you need the co-factors of magnesium and vitamin D to help you absorb the calcium. So please, don't be taking those calcium chocolate chews or anti-acid tablets that don't have the supportive co-factors. Almond milk has vitamin D and riboflavin added...could be a yummy addition to your cereal or "(almond) milk + cookies"!

Antioxidants and injuries

2010-03-04T09:59:00.000-08:00

When I hurt my ankle (really badly--the swelling was unbelievable), I had excellent attention from the physical therapists I work with. Beyond their treatments and icing, I knew I needed a strong anti-inflammatory program to calm down the inflammation surrounding the injury and my body's higher level of stress. My body needed more fuel and ingredients for the healing process. I didn't want to take any drugs that may have side effects, so I went the natural route of antioxidants and diligently took a therapeutic program of: OPC, Vitamin C, CoQ10, Omega-3, and Quercetin.

As you might know, the vitamin levels recommended as the RDA are not necessarily sufficient for optimal health. Rather, those levels are to set at rates to keep you from getting diseases like scurvy. Different wellness doctors recommend levels of vitamin C that would be tough to include in your food diet. Optimal health levels can be found in nutrition books like The Real Vitamin & Mineral Book (a lit review by well-respected nutrition and health writers Shari Lieberman, PhD & Nancy Bruning, MPH). I really like this book because it does a thorough literature review, so you're not getting one isolated study that happened to hit the news. I could eat a lot of my favorite fruits high in vitamin C, like kiwis and strawberries, but when dealing with an injury, I wouldn't be able to eat enough fruit to get the therapeutic dosages I was looking for.

For your body to use vitamins well there are 3 factors:
1) Input -- Does the food or supplement have the vitamins and levels you want?
2) Digestion/Absorption -- Does your stomach/gut break down the pills, vitamins or food well?
3) Usability -- Is the vitamin in a form that your body can use it well? Do you have a genetic pre-disposition that doesn't use the vitamin well? If so, do you need more or a different form of that vitamin or mineral?

I personally don't like taking pills (nor does my stomach because there are some fillers and binders in pills that need breaking down), so whenever I can get a more absorbable liquid formulation, it means my body is absorbing and using more (factors 2 and 3). And when it is isotonic-capable, I'm absorbing up to 94% of what the label says, instead of the up to 40% in pill form. A leading wellness doctor used to give her patients IV vitamin therapy, and now she rarely uses the IV when there is the less expensive and very powerful option of a patient taking her vitamins daily--vitamins that are absorbed at the highest capacity.

* OPC=oligomeric proanthocyanidins which is the family of antioxidants including resveratrol (red wine extract), bilberry extract (cousin of blueberry), pine bark extract, and grapeseed extract

Kale with Garlic and White Wine: Quick Recipe

2010-02-27T16:51:00.000-08:00

Don't know what to do with Kale? There are so many different kinds. My favorite is more tender--the curly red kale or a curly green kale. The other kales seem to have a tougher texture. If you have other ideas about the many varieties of kale, please send them in!

Kale is great for detoxing, and I think of it is one of Mother Nature's wonder sweepers. That's right, it helps sweep your system clean! Even better- this takes less than 15 minutes to prep and cook. Organic Kale is encouraged to avoid pesticide toxicity.

Ingredients
1 Bunch Kale
2-3 tbl olive oil
2-3 cloves of garlic
fresh ground pepper
2-3 dashes of white wine or veggie broth

1) Strip the leaves away from the stalk. You can just tear away, as if you were tearing a piece of paper. Throw out the stalks (they are too tough for my tastes!). Rinse the leaves in water and strain. If the leaves are bit wilted, leave in water for about 5 minutes, allowing the leaves to plump up from the water.
3) If you like shredded leafy dishes, then you can take the leaves to the chopping board and chop them as you wish. I like to cook quickly since I'm usually hungry, so I just cook the leaves as I tore them.
4) Prep garlic--2-3 cloves chopped or as they are peeled.
5) Heat pan/skillet at high heat. When it's warm (about 30 seconds) a few dashes of olive oil will give a thin layer to the bottom of the pan. Wait 10 sec, then put in garlic to sizzle! Fresh ground pepper in the oil now helps gives a more roasty taste to the pepper. When the garlic is slightly brown, add leaves. Stir with spatula so that the leaves are thinly coated with the black pepper and olive oil about 20 sec.
6) Add 2-3 dashes of wine or veggie broth to bring out the veggie flavor. Wine helps make the kale sweet and you get some extra antioxidants!
7) Turn heat down to medium and cover to help cook the kale. Check the kale in 30 seconds-1 minute. It should be ready and a rich bright green color...as with all stir fry, don't let the green veggies start going brown--take them off the stove as they are just wilted and know they continue cooking from the heat. You want the veggies barely cooked and brightly colored.
ENJOY!

Other great kale recipes you can try can be found on this world's healthiest food encyclopedia site.

Yummy Halibut Recipe

2010-02-27T16:47:00.000-08:00

From one of my favorites--- wellness doctor and author: Dr. Mark Hyman
A great halibut recipe that brings in a rainbow of veggies, low glycemic load, and a yummy lean protein.

Get the good fats for a smarter brain and stronger heart health

2010-02-24T23:11:00.000-08:00

Is your memory not as sharp as you'd like it to be?
Worried about cholesterol?
Did you know that omega-3 deficiency is the 6th biggest killer?
::::::

Get your good fats!
Hear all about it!

Get your good fats!
Tasty good fats!

Yes, essential fatty acids (omega-3) are needed for brain function and heart health and our bodies can't produce them. Here's an article summarizing a Harvard health study

I prefer to get my nutrients through food, but some days, I don't want to deal with possible digestive issues or a fishy breath (especially since I sing!). So on the days I know I'm not getting my omega-3 through food, I take an omega-3 supplement with my dinner--a fish oil supplement that has high quality control, and free of heavy metals because it is derived from small fish. Small fish don't get the metal toxification the way big fish do. You also want wild fish whenever possible, and not farmed fish that may have been fed corn and other unnatural feeds that actually make them sick. My favorite fish entrees are grilled wild salmon, or sea bass with herbs and mushrooms baked in parchment paper.*

Food ideas:
1) Smoked herring dill dip (easy can from Trader Joe's or any specialty food store)
~~~ approximate recipe~~~
* 1 can smoked herring
* 1 ripe avocado (optional--get it creamier and you get your other omegas from the avocados!)
* 1 cup greek yogurt (more protein and thicker than regular yogurt, but feel free to use regular yogurt)
* 3 tblspn chopped fresh dill
* freshly ground salt and pepper to taste
* optional squeeze of lime
This can make a great dip for snacking with sweet potato chips (more fiber than regular potatoes!)
If you like sardines, you can use the dip recipe idea above. I personally can't get myself to like sardines because they are muskier in taste and found the smoked herring is just more my style!

2) If you're eating pasta or mac and cheese--add smoked herring.
Ends up tasting like tuna casserole. Use fresh herbs like lemon thyme or italian parsley to lighten the taste of the canned fish. Always find an opportunity to sneak in more vegetables like peas or chard into your entree.

More ideas about herring can be found on Wikipedia. It's a less expensive alternative to wild-caught salmon.
Read about an omega-3 cookie from an older post: walnut pumpkin cranberry cookie recipe.
*baking an entree in parchment paper in my toaster oven lets me not work for my dinner and let's me multi-task and check my email while dinner is quietly and cleanly cooking in its own juices inside a parchment paper. easy dinner!

VISION HEALTH: More news about anti-oxidants

2010-02-18T21:17:00.000-08:00

Tired eyes from the computer? Seeing fortieth, fiftieth birthdays around the corner? Take care of your vision!

When people lose their vision, it gets harder to keep up your cardio exercises and maintain good posture for your spine.

Another great article from Eating Well magazine, with great explanations on which foods have what nutrients and how those work with your body, from a nutrition professor at University of Vermont.

Summary here, with my commentary

1) Up your antioxidants
Vit. C food ideas - citrus, kiwi, broccoli
Vit. E food ideas - nuts, avocados
Lutein and zeaxanthin: leafy greens like spinach, kale, and collards
If you need ideas for healthy recipes, search this blog for some easy recipes

2) Eat (whole) eggs
And I say, get the free range omega-3 eggs--these chickens were fed with omega-3 grains including flaxseed! Eggs boiled or scrambled make a great breakfast and starts your day right.

3) Help yourself to more “see” food - get your omega-3 fatty acids and zinc
Eat at least 2 servings of fatty fish per week. Inexpensive small fish like sardines and herring can be tasty as a dip. Smoked herring with greek yogurt, dill, and fresh black pepper makes such a yummy omega-3 and protein packed appetizer dip! If you eat salmon, make sure it is wild-caught and not sick farm-raised. If the restaurant menu does not say wild, it is not wild.

4) Consider a supplement
As much as I like to cook, I honestly don't have time to get fresh wild caught salmon every week, and I don't get my omega-3 fatty acids regularly. I don't like spinach enough to eat 3 cups of it every day. I don't like taking too many pills, and excited to find a line of supplements that I can drink as a healthy cocktail: antioxidants, multivitamin, and vision health. Omega-3 supplements are best carried with Vitamin E in a gel capsule form, so I just have to swallow this one.

5) Keep your blood pressure—and your weight—in check
If you live in LA, it is a driving town and you need to schedule in your cardio workout and you can't leave it up to chance. If you have a walking lifestyle already, give yourself some new challenges because the brain "adapts" to habits and you need to give yourself some changes to get the brain and body working smarter. With the great weather, why not sign up for one of our fitness hikes? Walk as much as you can--park your car farther from your shopping destination. Walk to support your local merchants and meet your friendly neighbors for a better sense of community. Need help losing weight or addressing specific health concerns? Sign up for a F.R.E.E. 20 minute phone consultation to learn more about wellness programs.

Feb 22 UPDATE: More commentary about antioxidants and vision health from the Johns Hopkins Health Alerts.

Cut the sugar, get rid of some unhealthy weight

2010-02-11T23:59:00.000-08:00

I'm happy that a food magazine like Eating Well is posting this article about sugar for us. All these years we were misled to think that low-fat diets would be the answer, while processed food companies got us addicted to sugar.

Simple tip: If you can cut down processed food and cook your own food, you'll automatically cut down your sugar. I tried to find a frozen entree I could keep as backup for the nights I'm too tired to cook dinner. I spent a good 20 minutes in the grocery aisle reading the boxes of Lean Cuisine, Healthy Choice, Marie Callendar's and more brands I can't remember. I'm sorry to report I could not take advantage of any of the frozen food sale items of what I used to think were healthier options. Instead, I'm now resolved to pack my leftovers as my personally designed "frozen food."

Easy ways to sleep better

2010-02-03T22:38:00.000-08:00

Ok, some of you workaholics just won't be able to get *more* hours of sleep. However, you can sleep better for the hours you are dedicating to sleep.

1) RELAX YOUR EYES: NO TEXTING IN BED
Leave the bedroom area for relaxation. The brain really does associate space to tasks. One hour before you go to bed, stop the electronic stimuli. That means, stop checking email, texts, TV. Your eyes are tired and over-stimulated already by the bombardment of eletromagnetic stimuli from the computer and all that you do for work. Leave work behind and give yourself an hour to wind down. You can play mellow music, but nothing that you associate with work. Relaxing the eyes also helps to relax neck and shoulder tension.

2) REMEMBER HOW KIDS HAVE A BEDTIME STORY? CREATE A BEDTIME RITUAL.
Create a bedtime ritual. Start by planning backwards. Brush teeth, other bathroom tasks, decaf calming herbal tea, lotion/massage tired feet or crampy calves. Lavender lotions (preferably essential oils and not perfume) also have the benefit of calming.

3) CHECK YOUR NUTRITION: HOW DID YOU EAT?
Did you eat a full day's meals? Sometime you work so much, you forgot to eat lunch or dinner was too small. Don't eat right before bed, but check in with yourself in the evening after dinner to see if you need a small protein+carb combo snack. Don't make the mistake of eating crackers and feeling hungry in the middle of the night. If you eat dairy, try yogurt with fruit and nuts. Or try whole grain toast with almond butter. Or a small bowl of veggie soup (the fiber helps slow down the digestion and the warmth helps make you sleepy).

Did you know that 3 out of 4 American adults are calcium-deficient? Calcium-rich and magnesium-rich foods help relax the muscles so you can sleep better. Don't want to eat, but need a boost of calcium+magnesium to calm down the tense muscles? This is a calcium supplement that gets absorbed in 5 minutes on an empty stomach.

4) RELAX THE BACK (and neck and shoulders)
Relax on a foam roller. This is the number one exercise toy I ask everyone to have at home. Every other exercise equipment you can use at the gym. This one is so popular, that the foam roller I lent a friend actually left town to go to his mother's house 2 hours away!
When you're too tired, the muscle tensions wound up in the day just find it hard to unwind. Used by physical therapists and Pilates instructors for core strengthening and spine alignment, all you have to do is take 2 minutes: 1 minute to lie on it (doing deep belly breaths) and 1 minute to lie on the mat to let your body feel supported in the newly relaxed position. The tension you carry into bed with you sometimes gets more wound up as you sleep, so why not let it go before you go to bed so you can sleep better!

5) CAN'T STRETCH OUT THE TENSION? EPSOM SALTS BATH TO THE RESCUE!
I admit, sometimes my calves are tight, or my hip flexors are tight, and my stretching gives me some relief but it doesn't do the trick. Epsom salts to the rescue! I buy a big stash of Epsom salts to fill up my under-the-sink cabinet. You want to pour at least 2 generous cups of salts into your water to saturate your bath with Magnesium Sulfate--so that you can absorb that Magnesium into your muscles, and all those hard-to-get places can loosen up. BONUS--if you've been stressed and constipated, epsom salts bath will also help relax your gut and move things along. Salts can be bought at the dollar store in LA, pharmacies everywhere, and if you have lots of storage space, I've heard the gardening stores keep them on stock to help tomatoes grow.

6) STILL WORRIED? LET IT GO BY WRITING and TURN OFF THE "MONKEY BRAIN"
Worrying doesn't get work done. So leave the worries behind by writing it down. * By hand.*
Typing doesn't have the same release effect as handwriting your list of things you're worried about. Most things can wait for tomorrow. Turn off the "monkey brain"--yes that's the brain that spins its neurotic or repetitive wheel. Visualize a happy beach or park or your favorite relaxation spot. Your brain is powerful so go ahead and take command to train your brain to help you sleep better, more relaxed. You'll make smarter easier decisions when you are well-rested. Let your body reset well, and it's easier to be leaner and healthier.

More info on sleep is available from the National Sleep Foundation.

photo credit: Shoichi Shingu (www.purplepen.com)

Restaurant Survival Guide

2010-02-03T22:29:00.000-08:00

Here's a link to tips from Nancy Bruning, MPH on how to stay lean when eating at restaurants. Easy weight management/nutrition tool!
Just in time for Valentine's Day!

On Nancy Bruning's Talk Show: This Thurs 2/4 9amPST/12pmEST

2010-02-01T09:12:00.000-08:00

Valentine's Day is around the corner and we've got strategies for you to stay healthier while surrounded by sweets that can give you a few extra pounds. Avoid the sabotage, with our healthy living strategies.

Live radio show on Thurs February 4 at 9am PST, or listen to the recording at your leisure. We would love to hear your questions! You can call in with your questions, or email them to us in advance.
http://www.blogtalkradio.com/nancercize

New Hiking Group - Find out details on Meetup

2010-01-14T19:14:00.001-08:00

So excited to hear from people that they want to go hiking! It's a great way to do cardio and get some fresh air and absorb some zen from the trees.

Join the meetup group to get the latest info.
www.meetup.com/Heart-Health-Hiking

Hikes are free. There is an optional 6-month membership that pays for personalized wellness consultation and 10% of proceeds goes to a non-profit arts school for low-income kids.

Eat "nutty" to boost your health

2009-12-17T19:55:00.000-08:00

Why do you need to eat "nutty"?
Generally, we should eat more nuts and legumes (lentils, beans) than the typical American diet. As you integrate more nutrient-rich nuts and legumes into your food regimen, you'll also end up eating less of the simple carbohydrates, so you can eat well with the low-glycemic food with less effort!

Eat 1-2 Brazil nuts per day to get the selenium you need. And you need the selenium so that you can keep your body's supply of at least 3 other nutrients intact: vitamin C, glutathione, and vitamin E.

If you don't like eating nuts, there is also the ground brazil nut protein powder that I add 1 tablespoon to my gluten-free pancake batter recipe or any other baking efforts to give that nutrient boost and extra crisp.

Selenium is a very important antioxidant and is known to be a depleted mineral from U.S. soil. If you've taken medications in the cortisol family, you are particularly vulnerable to selenium deficiency. Also, you can combat heart disease and arthritis by being a nutty eater.

Read more from this great resource guide.

Help Guides for the Holidays

2009-12-13T17:47:00.000-08:00

Throwing a holiday party? Here are some great tips from my favorite food writers and chefs, to save yourself some stress. Learn from the pros!
7 Tips for Easy Holiday Entertaining

Need a healthy cookie recipe for a cookie exchange or potluck?
Pumpkin Cranberry Protein Cookies

Need to hide veggies for your finicky eaters?
Turkey-Veggie Meatballs

No time to pay attention to cooking? Use the oven and set the timer!
Roasted Root Veggies (Sweet Potatoes, Carrots, Parsnips)

"Weight Loss for Foodies" Radio Show

2009-12-06T23:51:00.000-08:00

I'm thrilled to be a guest on Nancy Bruning's Radio Show this coming Thursday Dec 10th 9amPST/12noonEST.
We came up with the topic "Weight Loss for Foodies" and we'll talk about low-glycemic eating with fun foods!
If you can't call in with questions, please send me questions ahead of time. Also, it will be archived if you aren't able to join us live.

From my other entries, can you tell I am a self-identified "foodie" (AKA food-lover)?

How to fight the colds and flus

2009-12-03T09:30:00.000-08:00

Great article by Dr. Mercola

===EXCERPT OF THE ARTICLE===
THE Number One Way to Conquer a Cold or Flu: Vitamin D

Vitamin D is an amazingly effective antimicrobial agent, producing 200 to 300 different antimicrobial peptides in your body that kill bacteria, viruses and fungi.

In the United States, the late winter average vitamin D level is only about 15-18 ng/ml, which is considered a very serious deficiency state. It’s estimated that over 95 percent of U.S. senior citizens may be deficient, along with 85 percent of the American public.
...

The best source for vitamin D is direct sun exposure. But for many of us, this just isn’t practical during the winter. The next best thing to sunlight is the use of a safe indoor tanning device. If neither natural nor artificial sunlight is an option, then using oral supplements is your best bet.

Remarkably, researchers have found that 2,000 IU of vitamin D per day abolished seasonal influenza. This is somewhat surprising, as it is half the dose of what most adults need to achieve ideal levels of vitamin D

Please note that this is far greater than the recommended daily allowance (RDA) advised by public health agencies like the American Academy of Pediatrics, which recently doubled the RDA of vitamin D for children to 400 IU. This new guidance still falls absurdly short of what’s needed to keep kids healthy, especially during flu season.

In order to prevent the flu, children and adults need 35 IU of vitamin D per pound of body weight. So, for example, a child weighing 57 pounds would need 2,000 IU a day of vitamin D.

Adults typically need an average of 5,000 IU per day—but some adults have to take 20,000 to 30,000 IU daily to get their vitamin D level up to optimal levels. Exactly how adults absorb and process vitamin D so differently is still somewhat of a mystery, so the only way to know if your vitamin D level is therapeutic and nontoxic is by having your blood tested.

Not all vitamin D testing is accurate, so make sure your health care provider is ordering the correct test.
===END OF EXCERPT===

Look at your multivitamin--it is likely to have some Vitamin D, but not enough. Here's where you can get the supplement with the recommended 5,000 IU. Get started now, BEFORE you get sick this winter!

Pumpkin Cranberry Protein/Fiber Cookie Recipe

2009-11-30T18:48:00.001-08:00

Not the sexiest recipe title, but it sure makes you feel better about eating a dessert item with the extra protein and fiber!

The trick to swapping out some of the white flour, is to get good unbleached parchment paper so that your cookies hold their shape and don't go *splat*! ! I've had my share of mishaps in my multi-year experimentation with improving the nutrient density of yummy baked goods, so you get pleasure for your palette and nutrition for your body!

Supplies: Cookie sheets, unbleached parchment paper (not wax paper)

Ingredients

1/2 c butter, softened (unsalted preferred)
3/4 c white sugar (decreased sugar than other recipes)
1 tsp vanilla extract
1 egg (free-range omega-3 fortified eggs are recommended)
1 c organic pumpkin puree
1 c all purpose flour
1 c gluten-free baking flour (if this is not available, change the recipe to be 2 c all purpose flour)
1 tsp baking powder (aluminum-free preferred)
1 tsp baking soda
1/2 tsp salt (kosher preferred)
1/2 cup protein/fiber powder
1 c dried cranberries (unsweetened is preferred, but more difficult to find)
1 tsp ground cinnamon (great anti-inflammatory!)
1/4 tsp nutmeg
1 tbl orange zest (optional)
1/2 c chopped walnuts (optional, highly recommended--great source of Omega-3 fats)

Directions
1) Preheat oven to 375 F. Do NOT grease cookie sheets. Line with unbleached parchment paper.
2) In a large mixing bowl, cream butter + sugar until light and fluffy. Beat in vanilla, egg, and pumpkin. This is your wet mixture.
3) Sift together flour, baking powder, baking soda, salt, spices, and protein powder. Stir dry ingredients by hand with a spatula into the wet mixture. (tip: do not over-mix.) Stir in cranberries and orange zest and walnuts. If you like extra crunchy walnuts, save the walnuts for later.
4) Drop by tablespoons onto parchment paper-lined cookie sheets. Make a size that is on the smaller side, for better portion-control and for cuteness. Yes, presentation matters! For crunchy walnut topping, sprinkle and press walnuts on top of cookies.
5) Bake for 10-12 minutes.

Enjoy after cooling on racks. Store in airtight containers or plastic bags.
Gift them to friends and colleagues so that they are eaten fresh within 2-3 days (and YOU are not eating them all!)
If you want to save the dough, wrap in a log with plastic wrap, then in a freezer storage bag so that you can heat up a few cookies in the toaster oven as a weeknight post-dinner treat.

Pumpkin-Cranberries Protein Cookie Recipe to come...

2009-11-20T20:52:00.000-08:00

I'm so excited to re-configure my pumpkin cranberries protein cookie recipe. It's the perfect snack with healthy ingredients, AND I don't spike my blood sugar by the swapping out of some flour and substituting protein powder. Each protein powder works a little different, and I've found one that has extra fiber.

I'll work on that tomorrow night and post my recipe soon!!
These will be my gifts of thanks to everyone who I have enjoyed the honor of seeing your make changes in your health and fitness.

Doctors recommend Vitamin D supplements for better immunity and much more!

2009-10-29T17:00:00.000-07:00

While it's the beginning of flu season and people are considering the swine flu vaccine, how about learning natural ways to boost your immune system for all purposes? The issues related to Vitamin D deficiency are now getting more press. Read more from the doctors' research and how the Canadian government has figured out they can save billions from their health care costs by treating Vitamin D deficiency.

How are you protecting you and your family's health? Are you taking a good multivitamin with a good level of Vitamin D?

October is Breast Cancer Awareness Month, and everyone should consider how different cancers are affecting loved ones around us and take better care of our health. All women need to think how Vitamin D can help support their bodies' immune system, as a cancer prevention measure, as well as an osteoporosis prevention. One of my dear friends who is an inspiring breast cancer survivor has long known about Vitamin D and it's relation to cancer remission. She takes Vitamin D supplements, even though she is in sunny LA. As we age, our skin doesn't produce Vitamin D like it's supposed to.

Anyone concerned about their health, and all parents, should read this article with recommendations from the Academy of Pediatrics. At least 1 in 5 kids are D-deficient, putting them at risk, especially during this flu season. Kids who are picky or inconsistent eaters will definitely benefit from a multvitamin with bioflavinoids from a range of fruits, AND it has the recommended D supplement level that also tastes great.

How do you know if you're vitamin D deficient and by how much? You don't need to wait for your next doctor's appointment, when you can do an inexpensive home blood test available through the Vitamin D Council. All my East Coast friends, think about how little sunshine you're getting during the dark winter months?

Formulated by a medical and science board, the highest potency Vitamin D supplement can be found here.

Get more veggies in your life with turkey meatballs!

2009-08-08T15:21:00.000-07:00

If you say yes to any of these busy lifestyle points, you'll love the Turkey+Veggie Meatballs recipe below.
a) I don't eat enough veggies or I don't like many veggies
b) I'm bored of protein bars
c) I'm bored of trail mix or my bag of almonds
d) I want to eat healthier and find more lean protein options
e) I'm too tired to figure out something healthy to eat

BONUS:
You get a lean protein, veggie packed, gluten-free, nutrient-dense, anti-inflammatory, low glycemic recipe below.
If you have questions what any of these terms mean, please email me!

*****Turkey+Veggie Meatballs*****
Modify the recipe to suit your tastebuds--everything is approximate since I'm an intuitive cook.

Ingredients:

Packet of ground turkey (easily found at Trader Joe's (kosher if possible))
1/2 pack of mushrooms (crimini or button) - diced small
2-3 cloves garlic (diced small)
1-2 cup chopped kale leaves only (no stem--small pieces) (or swiss chard, or beet leaves or stems)
1/2 c celery chopped small for extra crunch
Dry spices like thyme, parsley, paprika, spike herbs--whatever you like to put in, fresh herbs if handy
Fresh ground black pepper, be sparing with salt
Cayenne pepper if you like it hot
2-3 tablespoons parmesan cheese (optional for flavor)--this is salty
2-3 tbls corn starch or tapioca starch (holds the meat together with the veggies)
1 uncooked scrambled egg to mix in
1-2 dashes of white wine
1-2 dashes of Dr. Braggs Amino Acids if you have it

Mix in medium/large bowl in order of ingredient list
Shape meatballs btwn 2 tablespoons.
Prepare pan with preheated olive oil or grapeseed oil -- line bottom of pan with a layer
Gently place meatballs in pan (medium-heat)
Turn meatballs for browning
Cover with lid to ensure full cooking for 1 minute-- turn down heat to med low
Should be well-done by 5-7 minutes...test a meatball by cutting in half.

Yield 2-3 panfuls of meatballs.

Cool on counter before storage (preferrably use glassware, not plastic).
Add to a red or brown rice, or whole grain pasta dish. Pack some as a snack on the go.
Portion out into single portion freezer bags, if you know you need to have meatballs handy for busy wknite dinners.
BON APETIT!!!

music.:breath workshop in WeHo (Sat 7/18)

2009-07-07T23:34:00.001-07:00

Learn fun ways to integrate breath techniques from music, yoga, and other systems to help optimize your health!

* manage stress better
* relax tense muscles
* find stronger deeper abs
* gain coordinated strength
* improve your cardio fitness or yoga practice

come in comfortable exercise clothes and socks.
bubbles and balloons provided. laughter encouraged.

when :: saturday july 18
2:00pm-3:30pm
where :: humble abode spa
519 n la cienega blvd, suite 9
west hollywood, ca
all levels of fitness welcome.
bring a friend and get an extra raffle tix!

Save your spot by clicking here to register.

Check out the reviews
from the last workshop that was offered in West LA

How to prioritize when to buy Organic

2009-07-07T23:16:00.001-07:00

While fresh seasonal wild/organic fruits and veggies are the best option, it's not always the realistic option. Whether you're prioritizing due to time or budget, here are some quick strategies to help optimize your health more easily. It needs to be easy enough so that you'll actually implement your healthier choices into your day-to-day lifestyle.

1) The freezer section has great options like Wild Boreal Blueberries, Organic Strawberries, Green Beans. And for some fruits and veggies, you don't need to prioritize them to be organic or wild. Having a stock of fruits and veggies on hand in your freezer increases your chance of more servings. And often, the frozen versions are great quality and a very positive option when you just haven't gotten to your grocery shopping!

2) If you went to the Farmer's Market and got overzealous and can't finish up your portions before it goes bad, package your fruits and veggies while they are still good and put them in the freezer for a different day! You might put the fruit in a smoothie, or the veggies in an egg scramble or mixed veggie sautee, and you will save yourself from wasting your Farmer's Market finds.

3) Prioritize buying organic for the "Dirty Dozen" list and go ahead and buy the conventional varieties from the "Least Contaminated" list.

This list below is known as the "Dirty Dozen" that you should avoid buying conventional and prioritize to buy Organic. According to the Environmental Working Group, common growing practices make these crops the most likely to contain pesticide residues:
Apples
Peaches
Bell Peppers
Pears
Celery
Potatoes
Cherries
Raspberries
Imported Grapes
Spinach
Nectarines
Strawberries

If organic produce is cutting into your overall budget, it's okay to prioritize a bit and use non-organic varieties of the fruits and vegetables listed below, which tend to contain the least amount of pesticides. You should still make it a habit to wash them thoroughly before eating or cooking to remove dirt and bacteria. According to the Environmental Working Group, these are the least contaminated fruits and vegetables.
Asparagus
Kiwi
Avocados
Mangos
Bananas
Onions
Broccoli
Papaya
Cauliflower
Pineapples
Corn (sweet, frozen)
Peas (sweet, frozen)

photo credit: Omer Kamran

Easy Strategies to Eat Well--Workshop This Thurs Apr 30 @ Blankspaces

2009-04-24T22:13:00.000-07:00

Intro to Healthy Living

Get fired up with energy at our workshop on healthy living with Culinary Educator Amanda Cushman and Wellness Coach Jennifer Cheng. Learn easy techniques that you can implement into your every day for healthy living!

Thurs April 30
7:30pm-9pm
Hosted at BLANKSPACES in Miracle Mile
5405 Wilshire (Entrance on Cloverdale) ***
Games, shakes, and food provided. Networking and laughter encouraged.
For everyone from omnivores to vegans.

RSVP at
http://healthyliving-apr30.eventbrite.com

Breathing Workshop this Sat Apr 18!!

2009-04-15T09:19:00.000-07:00

Use music techniques to breathe well!
Improve your cardio skills, heart health, ab strength, stress management, and yoga practice.

Bubbles and balloons provided. Laughter encouraged.

music.:breath
Sat Apr 18 11:30am-1pm
Hosted at Mosaic in W. LA (1950 Sawtelle Blvd, Suite 303, near Olympic)

Please RSVP at
http://musicbreath.eventbrite.com

=======
REVIEWS FROM WORKSHOP (update written Apr 24, 2009)

"I enjoyed the workshop. I used the 4 count in/out breathing when I went on my walk yesterday!"

"I'm learning to notice how I sit with my posture. I catch myself leaning forward towards my computer and I'm able to sit taller."

"The bubbles were a really fun way to help me focus on breathing."

"Wow, I feel my abs differently now."

Welcome Back! Start your January off with Health and Wellness!!

2009-01-06T09:41:00.000-08:00

Move that booty! Burn off those holiday calories!
Stretch and breathe away your stress. Make a plan with a health coach to eat better!

It's not a just a workout--work out SMARTER with strength and a yoga mind.

Stress is the number 1 issue that stops your body from working efficiently and being pain-free.
Breath techniques and other exercises can help you manage your mind-body connection so you can feel stronger and better.

Find a workshop (see the left column) or set up your intro private fitness sessions.
Give a call and set up your free intro health coaching session.

TO a HAPPY HEALTHY and JOYOUS 2009!

Baby and Me Classes for December

2008-12-01T20:26:00.000-08:00

Due to Holidays, we will have class for only 2 Wednesdays in December for BABY AND ME.

Bring your baby in a stroller and join us for a FREE class on
Wed Dec 3 and Wed Dec 10
10:30-11:30am
Palisades Park (south of Rose Garden on Ocean/Montana)

December classes are free, in the spirit of giving, with a request to kindly join the season of giving to "pass it forward" to a charity below:

* Support a local musical production "Sing for the Cure"(fundraiser for breast cancer research). A concert with stories of hope and healing.

* Donate to Project Angel Food

We look forward to meeting you and your baby. Feel free to bring a friend. Please RSVP so we can contact you with how to find us and keep to the small group max of 6 moms.

How to Eat More Tasty Veggies!

2008-11-17T01:09:00.000-08:00

People say they eat healthy, but do you really eat enough healthy foods?
If you enjoy watching the FoodNetwork, you're showing curiosity about food--good news!
But the CDC warns that 90 percent of us do NOT meet the daily recommended fruits and veggies consumption! Most people need to double their veggie consumption. The US and UK governments each have a fruits and veggies public health campaign: "5 a day".

How? Start adding greens supplements and try these quick and easy veggies recipes that I've created for today's busy lifestyle.

Truth is, you're more likely to ACTUALLY eat healthy if you pre-make your food or find ways to make it easily while you're busy doing other things. If you premake your veggies to include extra leftovers, you can pack them for lunch or grab them quickly for a snack. After you've done your grocery shopping, you're excited about your food--cook your veggies while they are fresh OR while you're fresh with energy. I aim for quick veggie recipes that require only 15 minutes (or less) of active time. MMM-mmm tasty!

Here are some ideas for the month of November. Take advantage of the winter roots and squash that the stores are carrying in preparation for the Thanksgiving feasts.

COOKING CONCEPTS TO KNOW

* the oven and timer allows you to cook root veggies and squash without thinking about it, with about 5-10 min of prep time.
* sautee your veggies lightly in these basics: olive or grapeseed oil, salt, pepper, and garlic or shallots and then add some pizazz like wine or other flavors.

1) Carrots, parsnips, sweet potatoes (whatever roots you like, whatever you can find)
A friend asked: What do parsnips look like? white carrots!!!

Aim to buy sweet potatoes and not yams. Cut into similarly sized pieces as carrots so that slices cook evenly. Depending on your sweet potato size, you might need to cut your sweet potatoes in quarters to match the carrots.

a) preheat oven or toaster oven to 425. wash, peel (optional), and slice roots thinly, diagonally.
b) spread parchment paper on a baking pan, spray or brush oil (olive or grapeseed) on parchment paper.
sprinkle salt, pepper, garlic or shallot slices on parchment paper.
c) if you like herb taste and have fresh or dried thyme (optional), add. if you like sweet/spicy, sprinkle cinnamon and nutmeg
d) place roots as one layer across parchment paper. drizzle a very thin layer of oil on top. add salt, pepper, garlic to your
preferences. place in oven. set timer to 20 min.
e) at 20 min. timer buzz, take a spatula to flip/toss the roots. return the roots to the oven and heat for another 20 minutes.
don't forget to set the timer again. this time, set it for 15 min=20min, depending if you think your oven is strong.
roast until roots are tender and golden. if you like them extra crispy, leave in the oven longer.
PERKS of roasting veggies: the flavors intensify. you can ignore the cooking and multitask. roots make great leftover. if you're cooking for 2, the toaster oven is quicker to preheat.
VITAMINS: Carrots are known for vitamin A. parsnips are more nutritious and wellrounded than carrots in vitamins and minerals--bonus B3, E and the potassium (helps combat muscle cramps). Sweet potatoes are known for A and C.

More 15 minute recipes to come...
2) Kale with white wine and garlic
3) Pea sprouts with chix or veggie broth and garlic
4) Green beans with black sesame seeds

Trouble breathing? Sing!

2008-11-10T23:15:00.000-08:00

Have you been told you need to breathe better? Calm down that blood pressure?

Sing for your health

If doing cardio exercise makes you feel winded, don't be discouraged--use singing techniques to help you control your breathing and you can conquer your cardio challenges.

As a child I studied piano, and I fell into singing while in college to meet other musicians. Many of us don't know how to tap into all the layers of our abdominals and I've used singing techniques help teach ab exercises where many have been stumped before. Singing can help you not only get a flatter stomach, but also exercises your heart and lungs!

The English have decided to make singing a public health charity event this December. Here's a cue--let's round up some friends and do some singing. Here are some ideas: 1) join a sing-a-long Messiah 2) find a caroling group that brings cheer to hospitals 3) find a singer-friend to host a party and lead a singing circle.

The health benefits of singing are both physical and psychological. Singing has physical benefits because it is an aerobic activity that increases oxygenation in the blood stream and exercises major muscle groups in the upper body, even when sitting. Singing has psychological benefits because of its normally positive effect in reducing stress levels through the action of the endocrine system which is linked to our sense of emotional well-being. Psychological benefits are also evident when people sing together as well as alone because of the increased sense of community, belonging and shared endeavour.
- Professor Graham Welch, Institute of Education, University of London

The Beauty of Omega-3 Supplements

2008-11-10T21:20:00.000-08:00

Feeling fit is not just burning calories and being a health weight, but it's also getting good fuel for the brain and the body.

Here's a great article on Omega-3 Fish Oil supplements from the NYTimes. DHA from the fish oil helps the brain function and supports a healthy heart.

From the article: "Most health care providers suggest 1,000 milligrams of combined DHA and EPA daily for a child, and up to 2,000 milligrams for an adult, but they say they adjust the amounts depending on weight. Some experts recommend higher doses to get the full therapeutic effect, but there are risks."

Some brands at health food stores have a flaxseed oil blend (less expensive), but studies show the fish oil has better absorption by the body. Fish oil supplements are under strict review to be mercury-free and most companies adhere to stricter European standards. Here's a brand with superior potency power. If you were recommended to take 3000 mg by your doctor, you'd only have to take 4 capsules instead of 6 from other brands. Plus, you get the power of Vitamin E to assist in your absorption of this fish oil.

You can get other heart healthy monounsaturated fats from nuts like walnuts, macadamia, pecans, cashews, almonds, and pine nuts. Avocados are not only good for your heart but get raves for improving hair and skin!