Mindfulness Meditation Hike

A lot of people think hiking needs to be a strenuous all day endeavor. In fact, it might be damaging for your blood sugar and inflammation to go for a long hike without the proper fuel of water and healthy snacks.

Getting out to nature can be easy and you don't have to be in your best shape -- just get to your local park and walk! (and bring your water bottle and a healthy low-glycemic snack like a nutty trail mix)

What we're doing in our mindfulness meditation hike is we combine the best of a few resources: 1) nature's easy forest bathing 2) mindfulness meditation 3) breathing exercises and 4) yoga stretching all while doing a walk that is good for beginners and all levels.

If you want to know more about our hikes and education workshops for heart health (and other wellness topics), please join our meetup group for Heart Health Hiking!

Quick healthy prepared meals

Quick healthy prepared meals under 15-minutes prep or cooking time are possible! Whether you are packing for a work lunch or coming home after a long day for dinner, we have more options than ever at our grocery stores. Even though I enjoy cooking, on most days I don't have time to make a meal from scratch. Let's decrease your stress by giving you back some time to relax. So here are some strategies to eat healthy, on a budget, and enjoy good tasty food quickly!

For the urban dwellers, I'm choosing some Trader Joe's frozen items to highlight.
* Cod Provencale (top two images): Imported from France, it is fairly low-impact for those watching their carbs and sugar. The portion of the fish is generous and filling. The ratatouille would take me too much effort to make from scratch, but from this frozen packet, it's delicious. I re-heat this package on stovetop. And if you want to add more veggies and fiber to your meal (YES, please do!), add some pre-washed baby organic spinach from your fridge to boost your nutrition and bang from this tasty meal fit for foodies. For those avoiding wheat, this helps you meet your dietary preference, but it is not officially gluten-free for those who have strict gluten allergies.

* Spinach lasagna (checkered image): Ricotta cheese has quite a lot of protein. This spinach lasagna is filling as the main entree, or could be divided in 2 as a side pasta dish to accompany another protein or veggie main dish. What's terrific is you can pronounce every ingredient on the label, and it looks like what you would use to make it home-made. We want to avoid foods that have artificial preservatives, so the rule is, if you can't pronouce it, you probably shouldn't be eating it.

* Pakoras: If you like Indian food, you'll enjoy these curry spiced little fritters. The frozen pakoras I cook ahead of time in the toaster, so that they are quick to re-heat when I need a snack to get me to my next meal. A vegetarian item, they are surprisingly filling. I encourage you to discard the sauce or use it sparingly since it seems to have a lot of sugar. In general, if you're watching your waistline or trying to stay healthy, please beware of sauces and dressing -- where the hidden calories are!

* Chicken chile verde burritos -- 2 in a package. You can have 1 as your main, and add salad or veggies for a more complete healthy meal. Save the other one for another meal. These burritos are top-notch compared to other frozen burritos, as one of my mexican food taste-testers has rated these the Chicken chile verde burritos the best.

In any grocery store, here are my suggestions for quick healthy meals:
* Turkey or Chicken chili: Beans are a terrific source of fiber and protein so you can feel full! Check the labels to see if they added sugar or other additives. Go for the cleaner brand. Amy's Organic is a terrific brand of chili and soups. I also get a tub of Grass-fed Beef Chili from a eco-conscious responsible butcher shop.
* Split Pea soup: Like beans, peas are also a terrific source of fiber and protein. Besides the canned form, you can get split pea soup "flakes" (freeze -dry, mix with hot water) from places like Santa Monica Co-op's bulk food bins or other natural health food stores that have a bulk food section. Add ready-to-eat slices of chicken breast and you've got a very filling meal that is very green as well!
* Canned fish like smoked herring or sardines over a bed of pre-washed baby greens: Here's the salad recipe from a previous post. You can use "power to the greens" mix from Trader Joe's, baby spinach from anywhere, or even better, if you have greens from the salad stands of a local farmers market.

Have these items below for your fridge to be well-stocked:
* Free-range organic chicken breast or turkey breast meat ready to add to a salad.
* Cans of beans or garbanzo beans are a great topping to a salad.
* Cans of fish, clams, crab meat (whatever your tastes guide you!), preferably not the heavy-metal exposed fish like tuna.
* Salad greens like baby spinach work well as a salad base or wilted in a stir-fry.
* Frozen mixed vegetables so you can stir-fry or steam as a veggie side. (save time from washing and chopping!) There are even mushroom medleys in the freezer section if you like mushrooms and don't want to spend the time to wash and chop.
* Happy eggs are quick easy protein (omega-3, veggie-fed, free-range -- as you wish)
* Frozen peas -- peas are such a winner for protein and fiber -- easy to add into a dish
* Frozen french-cut beans -- they are picked young and the stems removed, so much quicker than picking them yourself
* Frozen asparagus - these are a new-found item!
* If you really can't get around to eating your vegetables, please at least try drinking your greens powder as backup so you can keep your body more alkaline and with some greens power.
* Nuts and seeds -- like almonds, chia seeds, pumpkin seeds, pistachios -- perfect for snacking when you're very hungry waiting for your food to heat up or get put together. Always a great addition to give extra crunch to your salad.

For all prepared foods to taste freshly-made and a boost of nutrition:
* Add fresh window herbs like basil or thyme to freshen up your prepared foods-- yum!
* Stock your cupboard with cinnamon, nutmeg, and the collection of Italian herbs and/or Mediterranean spices.
* Have a pepper mill so you get fresh ground pepper that makes your food taste more gourmet.
* And if you're a foodie for flavored salt, you can even get truffle-infused salt or other flavors to make your food taste gourmet or from a fancy restaurant.

No more boring dinners or big confusion of what to eat! Bon appetit!

Beauty of meditation

Meditation Mount in Ojai (https://meditationmount.org)

The beauty of meditation is that you can do it anywhere. And if you can find great gardens and sanctuaries, it is so much easier you to find that quiet peace of mind. So for my birthday get-away, I wanted to visit Meditation Mount in Ojai. You can see more photos on my FB page.

Other great places to enjoy meditation gardens in Los Angeles include:

* Self-realization Fellowship (my favorite is the Lake Shrine in Pacific Palisades location off Sunset/PCH)

* Peace Labyrinth in the historic West Adams neighborhood

* Any park of the LA Mountains

* Or other urban parks/gardens you might find as little gems in your neighborhood.

Share with us your favorite gardens and sanctuaries! Post your best finds on our FB page.
PS If you don't know how to meditate and want to just get started with breathing out 2x as long: inhaling 1-2 (count), and exhaling long 1-2-3-4 (count). Take the time to relax and exhale slowly -- it helps lower your blood pressure, improve your heart health, and decrease anxiety and stress.

How meditation can be fun

Some people say they want to learn to meditate but worry it's too difficult or they don't like to sit still. There are so many ways to bring meditation into your life, that can be fun and help you tap into other parts of your brain! Here are some ideas below.

I'm excited that my talented friend, architect and art professor Michael Kieley, has asked me to teach meditation as a short segment of a creative Meditation-Drawing workshop that is going to be so much fun! Whether you're an artist or not, it's just great to exercise your creative muscle in a safe learning space, and he's a terrific guide for that. I have two spots reserved for Embody Health students in this special event, so please be sure to click on the event link and see if you want to join in on Sunday March 29th.

Another way to try meditation in a fun and easy way is to join my Meetup group for Heart Health Hiking. It's not just a hiking group, but we explore different parks and integrate yoga stretches, strength training, meditation, and nutrition tips. All things good for your heart health with the help of nature to get you to de-stress and relax. I started this group because I saw people who were interested in getting a good cardio workout get injured or have missing pieces of the formula for their heart health goals (nutrition, good posture, stretching, breathing/meditation techniques). One of my meditation students has inspired me with her beach walks, that we can plan a beach walk + meditation soon, once the weather is reliably not raining.

Here's an easy exercise for developing mindfulness: When you take a walk, start with taking 5 minutes of your walking to truly pay attention to your breath and the small wonders of nature you see along the way. Things like the unusual stream of light coming through the tree branches, the shapes of the clouds, the small weeds poking out between plants, the patterns of ground covers, the vibrant colors. You've now stimulated at least 2 senses (your breathing and your eyesight). As you go along, see if you can tune in to more of your 5 senses, feeling the breeze against your face, hearing more sounds, etc. Finding a curious attitude like a kid first discovering a new park or street is a way to get more present in your body and make that mind+body connection. You might enjoy this so much that 5 minutes of mindfulness becomes 10 or 15 minutes! Just tuning into your breath alone will help calm down any stress or anxiety. Have fun!

Quality Eggs

Quality eggs are not obvious with all the different labels. Here's a great article from Organic Consumers Association on what words to look for: “Free Range” is better than “Cage Free,” but “Pasture Raised” is best. Avoiding cheap factory farm eggs is not only the right thing to do for your vote on agricultural practices but also for your health. Eggs got a bad rap in the 1980s about their nutrition, but when you get what I call "happy eggs," you'll get Omega-3 good fats and other important vitamins and minerals. Eggs are an inexpensive protein packed full of nutrients if you get the right ones. Egg-xcellent!

Get started on your weight loss today

Wow, the weight loss challenge from TLS Weight Loss solution has a big jackpot of $100,000 in cash prizes. You've got to register by tonight Thursday Aug 29th! Transform your mind+body in 12 weeks for a leaner healthier you!

You can register to do the weight loss program on your own, but I can help you be more successful if you want a coach. All you have to do assign me as your coach by typing in my email address where it asks if you have a coach (embodyhealth at gmail dot com).

I have 2 spots left for scholarship students where I'm waiving my usual coaching fees. If you want more info, please check out the program from a free recording of the introductory teleseminar or my website to see what my graduates have said about their successes. Whether or not you decide the challenge is for you, the teleseminar is chock-full of information about wellness strategies to improve your stress management, sleep, exercise, low-glycemic nutrition, and helping you be aware of your patterns to get to a healthier you. And feel free to share this FREE teleseminar recording with your friends and family. I want to hear from you even if you don't want to do the weight loss challenge because I want to know your questions to add more material to this blog. And I'm happy to work with anyone who wants to do a version of the program at your own pace because new healthy lifestyle habits stick when we figure out how it best works for you!

Saving the stomach

While I do my best to eat healthy, it's tough to be super clean with my nutrition and there is always room for improvement. So I have to find a way to save the stomach! A number of my friends and I are not good with digesting dairy or wheat products -- and mostly I stay away from it. It's not that I have Celiac's (read more about that here), but I can see my stomach gets bloated and more easily irritated when I eat the offending lactose or gluten. While I mostly cook at home, when going out to parties and restaurants, there is so much processed foods to watch out for. I don't want to ruin the fun by being too much of a picky eater. So when I go to the restaurants, sometimes there is a fried treat or a something with bread I occasionally splurge on. Even sauces are sometimes thickened with wheat. So the safe thing to do is to prevent the damage by taking these digestive enzymes travel packs with me and drinking it with my water before I eat. Tastes like lemonade and it helps with any processed foods. Yes, you can take digestive enzymes after you ate the offending foods, but let's save the stomach from being irritated by taking the digestive enzymes first! Other people are irritated by fructose which digestive enzymes also help break down. Be forewarned that there are hidden sources of bad fructose like in sauces like ketchup which have high fructose corn syrup we should all stay away from.

Probiotics are helpful to give us the "good bacteria" or what I call "good soldiers" to help boost our immune system. When our GI tract is not healthy, we're more prone to getting sick. Easy things to learn about digestive health is found in this article, and if you want to learn more about IBS, there's more here. You can read more about getting a high quality probiotic here, and if you want to save money on digestive health support, here's a great kit that gives you digestive enzymes, probiotics AND aloe juice!

Helping to save your stomach also means managing your stress and getting enough good sleep. Because we have such stress in our lives with this fast-paced world with phones and computer beeping and chirping and lots of interruptions, it really helps to make a daily practice in finding 20-30 minutes of quiet time to focus on breathing, meditation, or restorative yoga. There are surprises and challenges that are beyond our control and some kind of relaxing meditation practice helps. Even if you already know how to meditate, it helps to get new inspiration from different teachers. I'm on Day 9 with a new course and I have felt a little lighter, more able to handle the stresses that come my way (check out this 21-day meditation challenge through the Deepak Chopra meditation center). I hope these tips help you save your stomach and boost your immune system and mood!

Staying healthy on vacation

Do you know someone who tend to get sick or feel tired from vacation? Staying healthy on vacation is not the easiest thing. Getting back from a short beach vacation that also had some beautiful waterfalls (see photo), I'm so happy I used my optimal health strategies to help me stay healthy!

First, the plane ride can be stressful with the altitude changes, crammed seating, and the nerves of flying. And if you have time zone changes, that's more stress on trying to manage your sleep! (If you need help with sleep strategies, do a search on my blog for sleep). In addition to my normal optimal health nutrition, I brought my bottle of astaxanthin, one of the newer and super-powerful antioxidants. Have you thought about how much closer you are to the sun when you're flying? That's a greater amount of radiation exposure which can cause cellular damage known as free radical damage (and I feel it as tiredness and lower energy). Astaxanthin really helps me stay closer to optimal energy as I get through flights and time zones, with NO JET LAG! It also has great anti-aging properties and encourages healthy blood flow. Well, my feet tend to swell uncomfortably on flights and I had hardly any swelling on this trip, as I've been regularly taking my astaxanthin almost every day for the past 8 months. I'm pleased to report my skin recovered faster from my mosquito bites than my old self and my traveling companion who had not been taking astaxanthin regularly. Read more about the reasons to take this super antioxidant here.

I was careful to bring a wide-brimmed sun-shading hat and put on my special sunscreen lotion. As Environmental Working Group has done some studies on safe sunscreen products, I prefer a zinc-based sunscreen, rather than the more conventional drugstore versions that have oxobenzone and other petrol products. I like Green Babie's Zinc sunscreen but you can choose any of the zinc-based sunscreens I found in the link. I think anything that's good for babies will be made with a higher safety standard and more gentle on my skin.

Even though I put on my sunscreen, I might have missed the window to leave the beach before noon when the sun is super strong, so I had a slightly pink and itch sunburn spot to my collarbone area. To combat sunburns or simply dry skin, I love my ultimate aloe gel! Not just any aloe gel, this one has emu oil which is usually expensive, squalene, and super-concentrated aloe. Immediate itch relief and the pinkness in my sunburn went away in just one day! (My results are unique to me and my body's responsiveness, but there is plenty of evidence in the science tabs of the links I've included.)

I also brought aloe powder and probiotics to keep away any grumpyness of traveler's tummy and a stronger immune system. No tummy problems at all on this trip! Success!

Don't Let Allergies Get You Down

When I first moved to LA, I had the worst allergies. But even local-born Angelenos fall victim to allergies when the weather changes, when the heat cooks up the pollution, or when the Santa Ana winds pick up.  I used to have a variety of allergy symptoms, from scratchy throat to stuffy nose to watery eyes, and massive sneezing --- worst of all was the low energy! Now, with my anti-allergy optimal health regimen, I'm a happy camper during allergy season and wish my friends who are suffering from allergy pains would give this superantioxidant a try. I hate to see people suffer, when I know breathing could be so much easier! Especially for singers, musicians, teachers--basically anyone who uses their voice for their work, we can't be without our voice due to difficult breathing. And difficulty breathing adds to chronic stress which is no good if you're trying to lose weight, maintain a healthy weight, or just have good energy. Allergies also make you more susceptible to getting colds and sinus infections since your immune system is already overworked!

Check out this science blog so you can find out the science behind what vitamins and supplements can help you out for allergy season!

How to fight colds and flus

So as we're dealing with the stressors of life, not getting enough sleep, and not getting enough good eats, you know you're at risk of the cold and flu. Easy ways to support a healthy immune system is to integrate the healthy stuff into your cooking or teas. For example, get your garlic in your veggie sautees or even as a pesto. Fresh ginger with lemon and raw honey has helped singers and performers keep their throat in good health. 

However you might be drinking good herbal teas and eating great healthy food, it's just not easy to get enough B-complex vitamins in your body for optimizing your immune system. I like to take a holistic approach -- with my herbal teas and foods in addition to a happy biochemistry of vitamins and minerals. 

Especially for vegans and vegetarians, to get a steady amount of B-complex vitamins every day is not easy. Some people stop by healthy food stores or doctors offices to get a B-12 shot to get an energy boost, but I recommend something that is more sustainable and supported by the body on a daily basis. This Activated B-complex has impressed many people, including athletes improving their speed or focus. Athletes use up a lot of energy and need to replenish their energy. Anyone who is working around sick people will definitely want to tank up on this B-complex which has the whole family of B-vitamins instead of just B-12, and better for long-term optimal health goals.

Pumpkin time! Weight loss cookies

It's near Thanksgiving and everyone is fearful of eating too much bad food. Fear not!
Bring your own healthy dish, and you can be assured you have something good for you--and if you're hankering for a healthy dessert, check out these pumpkin cookies in lieu of pumpkin pie.

These pumpkin protein+fiber cookies are low in sugar and butter, taste so great, have so many nutrients, that they should be called "weight loss cookies" because they follow the low-glycemic guidelines of the TLS Weight Loss program I teach. Oh, but being responsible with words, we don't want the word cookie associated with weight loss, so I'll just call them healthy cookies. Here's the recipe.

Many people are wheat-sensitive, or even allergic, and that is why we get the bloated belly or gut discomfort. Who doesn't want to have a flat belly? So let's deal with the prevalence of wheat causing weight gain or belly bloat and learn to cook/bake with gluten-free alternatives.

Gluten-free sometimes gets a bad rap, that these baked things don't taste good. I assure you these pumpkin cookies are a hit, with the egg and baking powder, and baking soda to give them rise and softness for excellent taste. Gluten-free flour sometimes seems foreign for newbies learning to cook healthy, but let me tell you it's quite easy to find gluten free flour these days. These are my favorite kinds: almond meal (high protein), garbanzo flour (high protein), millet (softer). While I don't know every brand, these are my tips: Almond meal is best found at Trader Joe's, and you can find the Bob's Red Mill brand online or at your local store. If you want to know more about gluten-free baking, I'm a healthy foodie chef and please email me.

Note: Online prices reflect a bigger quantity of flour than you might be used to seeing at the store. Also, when you eat healthier, you're investing in your health, instead of being on the path to sickness with genetically-modified foods kept cheap with political subsidies.

New season, new allergies and sinus infections

As the new season brings new pollen into the air, I've noticed a number of people are having allergies and sinus infections. First, be kind to your respiratory system---before you can think, you must breathe well to get that oxygen to your brain and body. When there are allergies and sinus infections, your body is SUPER stressed, even if you have an antibiotic taken off some of the pressure. We don't want your body to be under chronic physical stress, because that feeds into your emotional stress management abilities. Chronic physical stress diminishes your optimal health, and for some people with weight loss goals, it limits their progress.

Let's find ways to work on the cause, instead of waiting to deal with symptoms.

3 EASY STEPS to improving your RESPIRATORY HEALTH: Clean up your air and your body!
1) Clean your air with a HEPA air purifier. You can find the best deals online (see the link) and even find deals with an app called ShopBuddy to monitor prices. If you are in a dry climate like Los Angeles, you might need a humidifier to keep the membranes of your sinuses healthy to block out the pollutants. If you live in downtown LA where it is the nexus of many cars and highways, you might want to keep your windows closed to protect from the soot.

2) Improve your indoor air quality w great air-cleaning plants. A few weeks ago, I stopped by Mickey's Plants near La Brea/Fountain and Mickey, the owner, was so helpful to find the air-cleaning plants that would do well with my indirect light. I got a peace lily on the right, and I forget the name of the other plant on the left (see photo). And spider plants are terrific! I planted the spider plant at the bottom of my rubber tree to make it prettier and more of an ecosystem. Set up your plants at home, and put at least one at your desk at the office. And if you live in LA, stop by and talk to Mickey to get his great advice for the plants that are best-suited for your environment!

3) Clean your body! Rinse your nasal passages with non-medicated saline rinse--to help lubricate the membranes for better blockage of pollutants and the rinse out the trapped pollutants. Improve your immune system to manage your body's inflammation triggered by pollution or bad air quality. Eat with the anti-inflammatory food pyramid which includes omega-3 fish oils, take care of your optimal health regimen, and take a high-quality superantioxidant that helps manage your histamine levels. High histamine levels, especially prevelant in evenings, causes the runny nose and unpleasant allergy symptoms. Benedryl and other anti-histamine drugs make my nose and throat dry, so I prefer using this preventative wellness regimen. I used to be allergic to the purple Jacaronda trees with sneezing from a block away, and now, I'm fine with no symptoms with a Jacaronda tree outside my kitchen window. Happy breathing!

P.S. Parents should know that children with allergies or asthma have trouble focusing at preschool or school, and the lost time being sick can diminish their educational outcomes. Here is what I recommend for kids: a good multivitamin that can help with mental focus, liquid omega 3, and children's version of the superantioxidant. I've gotten great reviews with parents whose kids have better attendance at school and no longer have swollen puffy eyes and nose. I'm happy to send these testimonials to you, if you contact me with your email address.

Staying healthy for the year!

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.