Health and Fitness
In L.A., health and wellness is everything. Here, we will talk about different fitness crazes, nutritional advice and interesting articles we come across. Along the road I finally accomplished my goal of becoming a Pilates Plus instructor and I will be talking about my experiences as a teacher.
MAHA I heart you!
I have been dying to do Maha yoga for years. Located in my favorite area Brentwood, even better it is located in the Brentwood Country mart. The most glamorous place to shop, lunch and be seen. Anyways, like I always say yoga is not my strong suite. I love it, but I am not in love…Once I’m done my mind feels free, open, I am brainstorming a million ideas. But during the class I am watching the clock thinking of all the things I have to do. That is unless I am doing yoga to music. The music takes my mind somewhere else. I can focus, stay strong and get into ever pose with ease. Maha does just that. The music is pumping for the first hour and then the last 30 mins is slow depressing music that my bff Gaby and I love. I finish in shavasana or corpse pose (lying on your back feet and arms turned out eyes closed) Pretty much heaven after an hour and a half of hard work.
A couple weeks ago my mom and I finally went to see what all the hype is about. Let me start off with the little mini shop when you walk in…it is my heaven. They have the best yoga clothes and the most interesting yoga books that make you want to run away to an ashram and meditate all day. They also have such nice smelling fragrances that I always put on after class.
My mom and I are now obsessed and have joined the other maha mommies in the regular Wednesday 6pm class. Last class our teacher Rob was a heart throb and when I told him after class I love the music, but does that make me a fake yogi he said absolutely not, all that mattered was that I was doing it! So I guess I am a yogi in progress.
I suggest everyone check it out!
Warm water and Lemon
My parents have been doing it for years, every cleanse insists that you have it in the morning and Simon Cowell doesn’t get out of bed before having it…so what makes warm water with lemon so great? Well here’s why…
- Aids in digestion and waste excretion
- Promotes immune system and heart health
- Rich in beneficial calcium and potassium minerals
Lemon is anti-scorbutic, a term meaning a remedy which will prevent disease and assist in cleansing the system of impurities.
Make sure to incorporate warm water and lemon into your diet!
In an exercise funk?
Ever find the week before a vacation you are on such an intense exercise routine, preparing for the holiday that you will spend in a bikini, eating and drinking everything you worked so hard to burn off. Trust me I am first to admit those who go to the gym on a holiday are freaks! I think if you are on a ski vacation forget it, you are pretty much working out all day…you do not need more. If you are in the sun, make sure to stay active in the water, go for long walks on the beach. Walking on the beach is actually challenging and really works your leg muscles. But always, always, enjoy! you deserve it! life is too short to not have a scoop of ice cream! But, this post isn’t about working out while away, this is about getting back into it when you return.
How many people who really pigged out when they are away, usually say to yourself, when I get home my diet begins! I am going to get healthy, work out and get back on track. Then you get home and that first day you make every excuse to not work out…sort of like me yesterday. First I will unpack then I will go, I will do laundry, then I will go, I will catch up on some TV, then I will go…and the excuses go on and on and can even go for days. There are two ways to get out of this funk
- The first official day you are home the first thing you do is get yourself up and just go work out! No excuses, sign yourself up for a class that you will be charged for if you don’t show up. This will immediately snap you out of your funk and get you right back where you were when you left.
- The second approach and I have now done this both times I returned home from a vacation is do a yoga class. Travelling can really throw you off balance. Your whole body is tight, you have been smooshed into a seat, had to get comfortable in the weirdest positions. I find a good yoga class really brings you back to reality. You are doing something amazing for your body, as well as your mind. Yesterday I took a class at Up Dog. This is a yoga and spinning studio located right across from the Trader Joes on Santa Monica Blvd in West Hollywood. I have driven by this place so many times and finally in my work out funk looked online, found a class, and just got my lazy ass up and went. The class was soooo good! I left there not only dripping sweat, but feeling amazing! I of course bought their new student $30 for two weeks deal and I am planning on going there every day!
Pre and Post Workout Food
If you’re like me, sometimes you wake up and rush so much to get to exercise that you forget to eat breakfast. Then it’s like 30 minutes into the exercise and you start to feel light headed and wish you had grabbed a banana or apple on your way out. I always want to know what is the best meal or snack to have before and after a work out.
Carbs: As the main source of energy for the body, carbohydrates are converted to sugar that is stored in the form of glycogen as future fuel for our muscles. When the time comes to sweat it out, our muscles are able to use this sugar for energy without getting fatigued. Exhaustion will prevent us from completing our workouts and protein will be used for energy instead. After a strong workout your body will need more carbohydrates to replenish the glycogen stores and minimize protein loss.
Eat these carbs: The best carbohydrates will provide you with adequate fiber, B vitamins, and iron for energy metabolism: fruits, cereals, cracker, and breads.
Protein: It is essential for promoting tissue growth and repair. After a strength-training session your muscle fibers will require this nutrient to help you in building, repairing, and synthesizing new muscle.
Get energy with these proteins: low-fat dairy, nuts, seeds, fish, poultry, beans, legumes, and eggs.
Two hours before a workout, eat a small meal (choose one of these):
• 1-1/2 cups of whole grain cereal (carb) + 1 eight oz glass low fat milk (protein + carb) + 2 tbsp dried cranberries (carb)
• 2 scrambled eggs (protein) with spinach and mushrooms + 1/2 whole wheat English muffin (carb)
• 1/2 cup quinoa (carb and protein) + small mixed green salad
• Whole grain toast (carb) with 1 tbsp nut butter (protein)
• 1 cup of whole grain pasta (carb) with 1/2 cup garbanzo beans (protein + carb)
• 3 oz turkey breast (protein) + lettuce and tomato + 2 small whole grain crackers (carb)
One hour before a workout, snack on (choose one of these):
• small banana (carb)
• 1 cup low-fat, unsweetened yogurt (protein)
• 1/2 cup fruit and soy or almond milk smoothie (carb + protein)
• 1/2 cup trail mix with nuts (protein), seeds (protein), and dried fruit (carb)
One hour after a workout
It is best to eat within one hour after completing your workout in order to optimize muscle recovery. The highest rates of muscle glycogen synthesis occur during the first hour after exercise. Your body’s metabolism is also working at its best right after exercise so don’t wait too long to feed your belly. Your meal should contain both protein and carbohydrates, such as any of the above-mentioned foods. If you don’t have time to eat, a glass of low-fat milk is a good choice, with enough protein, carbs, and electrolytes like sodium and calcium.
Advice I live by: Remember to replace lost fluids by drinking water after you exercise to prevent dehydration. Always carry a 1.5 liter bottle of water with you. I know it’s heavy, but think the quicker you drink it the lighter the bottle will become.
Sweating out the stress
I will admit, the last couple of weeks have been filled with so much anxiety there hasn’t been time to work out. I was moving apartments and for some reason it was so stressful this time around. Granted I have moved more than the average person (5 times in 2 years), but you would think I would have it mastered. Moving is like Yom Yippur (the day we fast for 24 hours) its once a year but starting a month or two before it starts to lurk and it is on your mind constantly. No matter how much you push it back the day is eventually going to come and you are going to have to deal with it.
I honestly believe a good sweat helps clear your mind and ease your stress. A couple days leading up to the move I went for a huge hike near Topanga Canyon. It was off Los Liones in Pacific Palisades. I had never taken this hike but we went with my man’s cousin who told us it was worth the drive. Whenever you’re going for a hike, especially if it is new and especially if you go on Saturday don’t make any plans for the rest of the day. Plan on going for a hike then going for lunch. Little did we know that after 2 and a half hours we were still 40 minutes from the top (which I insisted we must make it too, but eventually gotten voted out). It was so beautiful because as you are hiking you are surrounded by views of the ocean. It completely cleared my head and prepared me for the week ahead.
I suggest going for a hike at least twice a month. Pick somewhere new each time, it will keep you from getting bored. Also, if you go hiking with someone the conversation usually distracts you enough that hours just pass by.
P.S. Do not forget to wear sunscreen, as I came home with a beautiful farmers tan…also, bring lots of water! Hiking in the sun dehydrates you fast!
Getting your fitness in on the road
You have finally gotten into a workout routine…one that you actually do 4-5 times a week, your feeling good…and then, a vacation comes up. All the hard work you have been doing all of a sudden gets put on hold for lazy days at the beach and big meals. If this brings as much anxiety to you as it does to me then there are easy ways to stay fit while vacationing. Don’t get me wrong, I love to indulge, I love going on vacation…I am not one of those obsessed people working out at the hotel gym (yuck, I hate gyms period)…unless of course its a gym over looking the ocean! But wherever you’re on vacation, take advantage of where you are! You don’t have to be wasting hours in the gym. Remember this is a vacation. It should be a time to relax from your every day life. My best advice is to wake up in the morning and depending on the weather, either take a long walk (on the beach or walk way) or take a swim. You get fresh air, as well as work up an appetite for breakfast. A lot of hotels offer outdoor yoga in the mornings, take advantage of this. How many times do you get to work out outside? So maybe you aren’t dripping in sweat, Barry’s Boot Camp style, but you’re moving your body and breathing in fresh air
Now if you are away on business and getting out for a stroll or hitting the gym are not options, then I highly suggest investing (its $6) in a versa tube. There are sooo many exercises you can do with this stretchy band, including toning your bum, working your legs, every arm muscle and the best part is, it’s so small you can shove it in your carry on. This is a must for any one looking to get their body moving in the small confines of a hotel room.
Indulge, enjoy, drink, tan, or work hard…all that matters is that you keep your blood flowing and your brain stimulated, because it doesn’t matter how much money you have or where you can vacation to, health is the most important!
Healthy Snacks under 150 cals
The clock hits 3:30 and that afternoon snack craving kicks in…avoid the bag of chips or muffin by having one of these tasty snacks for under 150 calories. Found on yahoo
1/4 Cup Guacamole With 1 Sliced Medium Red Bell Pepper (140 Calories
“Guacamole is a surprising calorie bargain—as long as you hold the tortilla chips…and in my man’s case the cream cheese.It’s packed with heart-smart nutrients like monounsaturated fats, vitamin E and fiber. Pairing it with red pepper strips helps you enjoy it with some crunch but without all the calories of chips—plus, you’ll get additional phytochemicals and vitamin C.”
1 Cup Strawberries Dipped in 1 Tablespoon Melted Semisweet Chocolate Chips (115 Calories)
this is a great way to get your fruit fix and satisfy a chocolate craving at the same time. “Plus, you get loads of vitamin C from the strawberries and blood-pressure-lowering polyphenols from the chocolate,”
An 18 Rabbits Bunny Bar (120 Calories)
“They’re geared for kids, but they’re the perfect filling-yet-petite granola bar—just 120 calories and made with all organic, thoughtfully sourced, sustainable ingredients,” says Marissa Lippert, R.D. “No nuts involved, so they’re good for anyone with a nut allergy.”
45 Pistachios (148 Calories)
“With 2 1/2 times the protein of regular yogurt and 15 to 20 percent of your day’s calcium, Greek yogurt is one of the smartest snacks out there,” says Ansel. She especially likes the 2-percent kind. “It’s much creamier than the nonfat variety and still has only 2.5 grams of saturated fat.”
Cheese and Crackers (105 Calories)
For a healthier take on the classic snack combo, Greaves pairs seven or eight Kashi TLC Crackers or Hint of Salt Wheat Thins with a light cheese wedge from Laughing Cow.
Medium Apple With 1 Level Tablespoon Natural Peanut Butter (143 Calories)
2 Kavli Golden Rye or Wasa Fiber Rye Crispbreads With 2 Tablespoons Hummus and Cucumber (120 Calories)
“With a short ingredient list and visible whole grains, these crackers are skinny without skimping out on flavor and nutrition. Top with hummus and sliced cucumber and you’ve got a gratifying, energy-boosting trio,” says Rachel Beller, R.D.
Enough of that green juice, I want cereal for breakfast!
Lets be honest sometimes you feel like a big bowl of cereal! We are so programmed to think Carbs equal bad that people would rather put cereal on their NO NO list, but indulge in dessert instead. You avoid the cereal aisle at all costs, but sometimes you walk down it, just to reminisce on the good old days when you could eat Cap n’ Crunch, Reese and fruit loops all in one sitting. Fear not my cereal loving friends, I recently read an article on the best breakfast cereals, all cereals tested in this story were free of high-fructose corn syrup and hydrogenated oils. Here’s what they found.
The Best O’s: Cheerios
The pure oaty flavor and the hearty crunch of these whole-grain rings, which contain just one gram of sugar per serving, easily won over testers.
The Best Crispy Rice: Erewhon Organic Original Crispy Brown Rice
Made with brown rice (a nice twist on the traditional white), these delicate puffs have “a pleasing nutty flavor,”
The Best Raisin Bran: Cascadian Farm Organic Raisin Bran
The plump, juicy raisins aren’t overwhelmed by the number of flakes. Plus, the fruit is free of that awful coating of sugar so many companies use.
Best Corn Flakes: Trader Joe’s Organic Corn Flakes
These large, sturdy flakes hold their shape, have a strong corn flavor even when drowned in milk, and don’t develop a slimy film like some other versions.
The Best High-Fiber Low-Fat
The Best High-Fiber: Kashi Go Lean
One of the healthiest of all the winners, it packs 13 grams of protein and 10 grams of fiber into a single serving.
The Best Kids Cereal
A panel of 32 elementary-school testers munched their way through 93 contenders, none exceeding 15 grams of sugar
EnviroKidz Organic Gorilla Munch
gluten-free corn cereal with 8 grams of sugar (the lowest per serving of the bunch)
The Best Cinnamon Squares: Total Cinnamon Crunch
The Best Marshmallow Cereal: Three Sisters Marshmallow Oaties
The Best Honey Nut O’s: Honey Nut Cheerios
The Best Fruity Cereal: Apple Jacks
The Best Cocoa Cereal: Erewhon Organic Cocoa Crispy Brown Rice
Meat is making me sick
The other night we went out for dinner with our BFF couple. The girl is pregnant and we decided to share the flatten grilled chicken with veggies…one of my favorites meals. After a couple of bites she turned to me and said the chicken was grossing her out and if I thought it tasted bad…I of course didn’t. She said when your pregnant things don’t taste the same as they once did but she knows she needs to eat protein. I started to run down a list in my head of what is vegetarian but contains protein. Of course like I always do I started researching…here is what I found.
“It helps to understand that protein is a macronutrient. What we call “protein” is, in fact, a family of amino acid molecules. When grouped together in various combinations we get proteins. There’s no protein molecule hanging out in that hamburger; rather, the animal tissue is made of many different amino acid building blocks. Protein is just a catch-all term we use.”
Organic DHA-Enhanced Eggs: If eggs were meant to be eaten as mechanically-separated, low-fat, chemically-altered whites in a carton, the chickens would have done it by now. But an egg is a chick in the making. It’s rich in antioxidants, good fats, vitamins, and – for the calories – a lot of protein. Things like Egg Beaters are the result of food manufacturers exploiting fears based on grossly inaccurate health information. There’s nothing healthy about such unnatural products.
Organic, Plain, European (Greek) Yogurt: No comparison. The European stuff is richer, fattier, more nutritious and lower in sugar. Again, when choosing an animal protein source, choose one that also provides valuable fats to maximize nutrition. Don’t go for the conventional animal products that are high in chemicals, hormones, bad fats, and sugars.
Tempeh: Fermented foods ought to be part of everyone’s diet, vegetarian or not. Tempeh is one that is chewy and delicious, even to die-hard burger fans. It’s healthy and a much better bet than heavily processed tofu or “mock meats” that are brimming with poor-quality modified proteins, sodium, chemicals and starchy fillers.
Quinoa: Quinoa (pronounced “keen-wah”) is a so-called “complete protein” grain – the only one of which I’m aware.
Almonds and Almond Butter :When adding a handful of nuts to your salad for protein, go with almonds. Almond butter is less toxic and allergenic than peanut butter, although the protein amounts are similar by comparison (between 6 and 8 grams, usually). Still, this is about quality protein, not necessarily the amount.
Spinach: “Eat your spinach to grow up to be big and strong,” is what all parents used to say to their kids. Remember, Whimpy ate hamburgers and strong Popeye ate spinach… it was a no-brainer way back then.
Run with me in mind
Recently someone asked me to make a treadmill routine for them. They wanted to keep their membership at the gym because it was easy, convenient and cheap, but they found they needed some inspiration. So they came to me…I made two treadmill routines, one 15 minutes and one 30 minutes (45 mins and 1 hour are available upon request). I promise they will not only make you drip in sweat, but your body will be amazing! Email me if you want me to personalize a routine for you!
Runyon on crack…
My newest friends in LA are the most fabulous, funny couple I have ever hung out with. I am not sure if very many of you know, but I am always the third wheel…doesn’t matter if I have a boyfriend, I always end up alone with couples…but I love it. Its very strange. Anyways…my new friends kept insisting I go to Runyon with them. They go every day and kept hyping up their hike. So, finally one day I put on my reebox easy tones, ready to hike. As we started walking I pointed out the route I had taken and they laughed at me and said thats how we come down…then they pointed to our route and I wish I had brought my climbing gear, not to mention I felt like a “127 Hours” moment could happen at anytime. There were times when I was literally using my hands to climb up. Don’t get me wrong, I love hiking and this was my hiking dream come true (usually with my man he only wants to go down hill). It was amazing! I was soo obsessed I insisted I go with them every day. Not to mention the cutest Poodle siting, that made me want a dog sooo badly… also my toosh felt sore today.
After the hike we made a long visit to CVS where they attempted a money order for Coachella tickets. In the time it took them to sort it out I had already caught up on all the gossip magazines. Then we finally made our way to eat something at yummy Cafe Primo (my first time there), then dropped off to prepare to see my man…I want to hike runyon on crack every day.
Spring is here
Spring is slowly upon us (some days more than others). Here are the top 10 super foods for spring…yum! Lets get healthy this spring season! Article found on shine.yahoo.com
Studies have shown that artichokes contain a very high amount of antioxidants in the form of phytonutrients. A study undertaken by the USDA ranked artichokes as the number one fresh vegetable in antioxidant count. Artichokes have been reputed to help in the cure of liver diseases, liver cancer, and to cure hangovers. One large artichoke contains only 25 calories, no fat, 170 milligrams of potassium, and is a good source of vitamin C, folate, magnesium, and has 6 grams of dietary fiber — 25 percent of the daily recommended amount.
According to the National Cancer Institute, asparagus is the food highest in glutathione, an important anti-carcinogen. It is also rich in two cancer-blocking vitamins (A and C) as well as the mineral selenium. These three nutrients have been singled out in several studies as fearsome cancer fighters. A 5-ounce serving (only 20 calories) provides 60 percent of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease.
They’re rich, they’re buttery, they’re delicious, and they have about 30 grams of fat per fruit. Ouch. But that’s no reason not to love an avocado. Nutritionists have back-pedaled on their gentle warnings about avocados after finding that most of the fat in an avocado is monounsaturated — the happy fat that actually lowers cholesterol levels.
Fava beans are particularly high in fiber (85 percent of the RDV), and also high in iron (30 percent of a day’s requirement). They contain no cholesterol and are low in fat.
Figs have the highest overall mineral content of all common fruits. With their standout source of potassium, figs may help to control blood pressure. Figs are high in calcium. And as fate would have it, their potassium may reduce the amount of calcium lost as a result of high-salt diets. Figs are also a good source of iron, vitamin B6, and the trace mineral manganese. The fruit also has tremendous amounts of fiber, more than any other dried or fresh fruit. Insoluble fiber protects against colon and breast cancer — soluble fiber helps lower blood cholesterol, and figs provide both. (Which also makes them a mild laxative, just so you know.)
Like garlic, onions, scallions, chives and shallots — all from the Allium family — leeks can help the liver eliminate toxins and carcinogens. Leeks contain sulfur compounds that may protect against heart disease and some cancers, they can help the liver eliminate toxins and carcinogens.
8. Oregano and Other Fresh Herbs
When researchers at the University of Oslo, Norway, analyzed 1,113 foods to identify those foods richest in total antioxidants, of the 50 foods highest in antioxidants, 13 were herbs and spices. One study found that oregano had 42 times more antioxidants than apples.
You might find that parsley is an excellent source of beta carotene, the carotenoids lutein and zeaxanthin (essential for preventing macular degeneration), vitamin A, vitamin C, and vitamin K.
Or try cilantro. In research studies, cilantro’s remarkable components have shown the potential to help promote detoxification, reduce high blood sugar and lower levels of cholesterol.
Spinach, good old spinach. Spinach is an excellent source of folate — the B vitamin that helps to prevent birth defects, heart disease, dementia, and colon cancer (the third most common cause of cancer in women). People who eat at least one serving of greens, including spinach, each week are 20 percent less likely to develop colon cancer, according to Italian research. There are so many other things that make spinach good for you, so just eat as much of it as possible!
A serving of eight medium strawberries provides 140 percent of the daily recommended allowance of vitamin C, 12 percent of our RDA for fiber, 6 percent of our RDA for folate, 210 mg of potassium, and is also high in vitamins K, B2, B5 and B6, copper, magnesium, and omega-fatty acids. In addition, strawberries contain anthocyanin, which has been used for studies in preventing initiation of cancers.
It’s getting HOT in here
Everyone knows I have trouble doing yoga if it doesn’t have music playing. The music makes me loose track of time and then poof Namaste and the class is over! Why not add some heat to that music and you’ve got Hot 8 Yoga. Hot 8 has a combination of Power Yoga, Hot Yoga, The Bar Method, even pilates… all done in 95 degrees and above. If you feel like you need a good sweat and get rid of all that alcohol from the weekend, Hot 8 is the perfect place. Someone told me about this place because I loved the heat factor of bikrams, but found myself getting bored and always looking at the clock. After calling hot 8 numerous times to inquire about the classes, I got Christianne to come with me to try it out. She suggested I leave my car at her house and we walk to the yoga studio and then to dinner. We strapped on our yoga matts and we headed out. I know what your thinking, walk? in LA? But when you live in Santa Monica you can walk anywhere.
Of course the one class we take, the Hot Yoga (very similar to Bikrams), does not play music. But whenever I have Christianne, my Guru, I feel like my inner Yogi comes out and I can handle ommmmming. The class was amazing and we left for our raw dinner dripping in sweat. Keep this in mind when visitin Hot 8
Hot 8 Seven Attitudes of Mindfulness:
Beginners Mind, Non Striving, Non Judgement, Acceptance, Patience, Letting Go, and Trust
Thirsty for sugar?
Everywhere I read that mentions maintaining a healthy life style or achieving fitness goals all say to drink tons of water. But, what if water isn’t cutting it? Sometimes we get in a funk and feel like something sweet (and I am not talking about a glass of white wine.) I was never a fruit juice drinker. I find when I have it with breakfast I get heart burn. But, if you are juice drinker, keep this in mind when choosing your drink. “ While it’s old news that soda and fruit punch are loaded with sugar, many popular fruit-flavored waters, juices and “healthy” drinks are no better. For example, a 12-ounce bottle of cranberry juice cocktail has 210 calories and 51 grams of sugar. That’s like adding 13 spoonfuls of sugar to one glass of water”.
“A good rule of thumb? Look at the first ingredient. If it’s not fruit juice, put the drink down. In the case of cranberry juice cocktail, water and high-fructose corn syrup come before cranberry juice. Water or seltzer is always best, but if you can’t live without your morning glass of OJ, make sure it’s 100 percent fruit juice and limit yourself to one cup per day. Skim milk is another good option. Meanwhile, try to stay away from sports drinks, flavored coffees and blended beverages. And if you do indulge, stick to one 6-ounce serving”. (article from yahoo)
Toning my Toosh
While I cruising my many health websites I came across this article on Reebox easytone’s free style shoes…I immediately fell in love and needed them. My man and I usually go for a walk on the weekends and I felt like I needed to spruce up my walking outfit. I set out on a mission to find them. When I get something on my mind there is no stopping me. I googled, called around and nowhere had them, I even called foot locker where one of my man’s patients worked because I was desperate. He told me he was too busy to help me…ummm rude! Finally I found them on the Finish Line website and immediately looked for the nearest location…Beverly Center! I called them up and they told me they only have them online but I could come in, try on another pair of easytones and they would order them for me. I was so excited I rushed over there sweating from working out at Burn 60. After a few days they arrived in the mail and I am in love! I walked all over Paris in them. Not only are they so comfortable, but I can tone my toosh at the same time!
How many emails a day do you get that you never read? I sign up for so many exercise classes that I literally receive 10 emails a day with offers from Circuit Works, Barry Bootcamp, Pilates Platinum, Swerve Studios, and the list goes on. For some reason when I received an emailed from Barry’s Bootcamp I felt inclined to read it. What I found was actually very interesting. I only order egg whites when I am having eggs, its always been the fad and known fact that egg whites are so healthy for you and are all protein…well, don’t say bye to that yolk forever, he is what they had to say.
“Wondering what to eat for breakfast? How about an egg white omelet? How about NOT! By throwing away the yolks you are throwing away most of the nutrition. The yolks contain a wealth of B-vitamins, trace minerals, vitamin A, folate, choline, lutein and many other powerful nutrients, not to mention healthy fats. Worried about the cholesterol? Don’t be. When you eat food high in dietary cholesterol your body down-regulates its internal production to balance things out. Eggs have even been proven to raise your good cholesterol and lower the bad. And this is the best part…recent studies have shown that those who eat eggs (including the yolks) for breakfast tend to lose weight or maintain a leaner body mass, and those who eat cereal or bagels tend to gain weight. The healthy fats in the yolks are so nutrient dense that they actually HELP you burn off body fat! What about the extra calories from the yolks you ask? This is actually a non-issue and here’s why… even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories, that it increases your overall nutrient density per calorie you consume. Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall. In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body” (Barry’s Boot Camp) Try adding one yolk to your omellete next time, and enjoy!
Yoga Booty Ballet was the last thing I did…
Believe it or not I have been sooooo busy that I have not worked out in exactly a week. I can usually squeeze an hour in here and there, but with planning my birthday dinner I didn’t have time. I did get to do a beautiful sunset walk on the beach with my mom. Although not dripping sweat and burning hundreds of calories, the fresh air gave us such a burst of energy and I felt great! Anyways, lets call last week an experiment in what it feels like to not work out for a week. Not just for weight control purposes, but exercise is just so good for your body. It gets so much stress out, feels amazing to sweat and will have long term effects on your life…Anyways, before my week off the last exercise class I tried was Yoga Booty Ballet. I had been reading about it and it was all over the best exercise’s of 2011 lists, so I decided to research where I could take it. To my surprise and luck there is a studio literally on the corner of my man’s street. I have driven by it so many times always wondering what it was. In L.A. on the corner of my street could be a mile away, but I am talking during my class I thought if he drove by he would see me dancing around. As the description says online you must go into this class with an open mind. That is exactly what I did and I am telling you if you try to act cool and are embarrassed you won’t benefit from this class at all. It was all about letting go and having fun. The first 10 minutes you are connecting with your mind, body and spirit closing your eyes and just reflecting (YOGA). The next 40-ish minutes was dancing. You follow the teacher as she does simple but fun dance moves, like the grapevine, or shimmy (BOOTY). Then you go into a bit of ballet, taking on ballet poses (BALLET). So now you know where this class gets its name from. I had so much fun and just let myself go. The class can be found at Swerve Studio. They offer tons of other classes, so everyone should check it out.
The newest addition to my love life
Even if you are not into health food it is common knowledge that the darker green the lettuce is the better it is for you…(hence why I stay clear of nearly transparent iceberg). So, Mom…Dad…allow me to introduce the new love of my life…KALE. I always had an idea of what Kale was and obviously had seen it, but it wasn’t until recently when I have started to add even more vegetables to my diet that our affair started. It was like any other Friday, only this time instead of coffee as a pick me up I got a veggie smoothie. Thats where we met. I was skeptical at first…it looked so rough, bad ass and unappealing…BUT, I always give someone a chance, so I added it to my drink…Let me tell you, the things it has done to my body I have never experienced before. I am like a giddy 16 year old girl with tons energy and clear skin…anyways, enough about my love affair lets get to the facts.
- Kale’s risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.
- Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability – just not as much.
- Kale is now recognized as providing comprehensive support for the body’s detoxification system.
If you honestly think there is no way to consume kale, even blended up in a smoothie, then here is a recipe for kale chips, an amazing alternative to potato chips.
- 1 bunch kale
- 1 tablespoon olive oil
- 1 teaspoon seasoned salt
- Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
- With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
- Bake until the edges brown but are not burnt, 10 to 15 minutes.
Blending for Energy
On Friday afternoon when I picked Christianne up, like usual I was exhausted, yawning and coughing the whole care ride. When we arrived early in West Hollywood I asked if she wanted to stop to get a drink. Being the fabulous health conscious goddess that she is, she said we should go to a juice bar instead of a regular coffee shop. I think this idea changed the way I will find energy forever. We went to the only place I knew around, Earth Bar in the West Hollywood Equinox. OMG, who would have thought this place was sooo hot right now. I literally just received my daily Vital Juice email and it is in the front page. When I was in Santa Monica I noticed they just opened an Earth Bar there … and lastly I saw my roommate yesterday and she said she had just come from Earth Bar … If that’s not a sign that this should be my new home, I don’t know what else is. I usually avoid smoothies and even juices because they either have yogurt in them, or the fruit isn’t fresh … also fruit has a lot of sugar … but as opposed to Jamba Juice where probably the healthiest thing there is NOTHING at all, Earth Bar knows what they are talking about. There is no yogurt or ice cream. We literally spent an hour there, sampling drinks. For my cough the man suggested I get a shot of Lemon, Ginger and Cayenne Pepper (lets just say it went down spicy) BUT, instantly I felt more energetic. Then we moved on to Cucumber, Kale Spinach and Coconut juice … incredible! I promise! Lastly we decided to bring some fruit into the mix and we did a Kale, Spinach, Blueberry (antioxidants) banana and coconut water … it was delicious! Who needs coffee when you can have these amazing, energizing, healthy drinks?
Bringing out the Goddess in us all
This past weekend my man was in Vegas for a bachelor party. Ladies, when this occurs you must seize the opportunity for girl time! For ages I had been wanting to take a pole dancing class. Not only do I hear that it’s an amazing work out (they actually just made it an Olympic sport) but it really puts you in touch with your feminine side … Let’s be honest ladies, who doesn’t want to go to a class where the teacher and other students are cheering you on and yelling out things like, “you’re amazing, WOW! pure hotness! Gorgeous, OMG you’re insane!” Well look no further…S Factor offers all of this. I had driven by S Factor so many times and finally called them, to my disappointment all their introduction classes were offered at times that didn’t work for me, except for their Saturday class. So the weekend my man was away was the perfect opportunity to go (also because he would have a surprise when he got back). So I got Christianne on board and Saturday afternoon we released our inner sexual goddesses. WARNING: you must lose all inhibitions upon walking into this class, you will do things (like slap your bum) and say things (like woahhh, rrrr, yesss) that on a regular basis might not be you, but trust me, just go with it. Everyone else in the class is doing it, so you never feel awkward or embarrassed. What an amazing place to go to lift up your spirits. I swear you walk out of there with more confidence….or at least with some moves to make your man go crazy!!
Health and Fitness Blogs
A couple of Shabbats ago I met a girl who was telling me about an internship she was about to start at a fitness and wellness blog. I said…OMG! that sounds like my dream! I love reading about new classes to take, nutritional advice (although I may not always stick to it) wellness articles…I just love it all. She sent me the name of two and I have spent all morning reading them. I encourage everyone to go to these sites…after you read all of Fakin’ It in LA of course! Vital Juice and fabfitfun (this site is actually written by Giuliana Rancic, the host of e!) Check them out!
Fitness Trends for 2011
It’s always fun trying out new classes, here are the latest for 2011…if anyone can find a zumba class close to Santa Monica or West Hollywood please let me know! found on yahoo.com
1. Bootcamp classes are excellent kicks in the booty to lose weight, build strength, and tone up FAST.These classes are great because they utiilize circuit and interval training, which are most important for weightloss. Bootcamps and circuit training work with intervals: one minute you will be doing as many push ups as you can, and the next you’ll be sprinting. By changing up exercises and moving from one thing to another, you’ll never get bored AND you’ll keep your body guessing what’s coming next, which makes losing weight easy.
2. Kettlebells are also gaining popularity, especially among women. These weights are often described as “cannonballs with handles” and can be used in place of dumbbells. Kettlebell exercises add to interval training workouts, build strength, endurance, and flexibility. Swinging a kettlebell will certainly work your core and challenge your muscles in a variety of ways.
3. The newest Pilates craze is the Power Plate workout. The power plate is a machine you stand on during your workout, while the plate underneath you vibrates. This makes it more difficult to keep your core engaged during everyday exercises, and is sure you leave your muscles sore after!
4. If you’re looking to get your groove on, Zumba is sweeping the nation. With a Latin influence in both the music and the moves, women across the country flock to these classes to burn tons of calories and sweat as if they’re dancing in a club!
Get ready to kick some ASS
This evening I took my first Krav Maga class. For those of you who have no idea what I am talking about, Krav Maga is an Israeli self defense technic…now single Jewish ladies before you go running for the class in hopes of meeting your buff, beautiful, ripped Israeli husband who is going to protect you from all the bad men out there…take a step back and breathe….The type of fighting and defense mechanism were invented in Israel and is used by the army. The difference in this type of self defense is that they are training you for real life protection…now after one class I don’t think I would walk down Crenshaw Blvd yelling HOE out my window…but I do have a new way of fighting My man off…just kidding. The gym offers many ranges of Krav Maga classes and levels, as well as fitness classes which seem to be the most popular thing there. My whole body is sore, but I guess that just means the work out was great! I am now obsessed! Everyone must go and try it out. Below is a video explaining exactly what Krav Maga is, with demonstrations….check out their schedule at: http://www.kravmaga.com/
Working out is BORING!
Tired of the same work out routine? Sometimes I find I get so into something and within 6 months I am ready to move on…but, if your a member of a gym and that’s where your primary work out’s take place then here are some tips for getting rid of those exercise blues…1-6 found on Marie Claire, 7 and 8 are my own!
1. Change the order of the moves, but keep alternating upper- and lower-body exercises.
2. Change the speed of the repetitions.
3. Alternate days of heavier (five- to eight-pound) versus lighter (three- to five-pound) dumbbells.
4. Change the time increments: Do 30 seconds of each move on one day and two minutes of each on another.
5. Combine two moves into one. For instance, do a squat with an overhead shoulder press, or a reverse lunge with a bicep curl. This is great for a more intense workout or if you’re really crunched for time.
6. Split your workouts. Concentrate only on your upper body two days each week; work only your lower body for the other two days.
7. Change up your music every other week…this helps motivate you while working out. A good mix at the gym makes such a difference (my own advice)
8. If you can switch up your work out routine…go to the gym one day, a dance, yoga or pilates class another day and maybe a nice hike outside. Believe it or not, changing work out locations actually makes working out fun
Getting rid of the holiday bulge
So for most of us we took time off exercising from Christmas until…well… right about now, AND I know every single one of you made it some part of your new years resolution to get fit, get healthy, or loose weight…Sooo, here are some simple helpful tips to kick start a healthy new year (found on yahoo, of course)…and of course coming to my pilates classes is a must!
- Break the sugar and salt habit. If you feel especially bloated, cutting out the extra sugar, refined carbs and salt you’ve been having at holiday gatherings is the first step to getting back to your usual self. Do this for at least three days to get back on track and give your system time to reset.
- Load up on veggies. Detoxing is all about getting the bad out and the good back in. So after the holidays challenge yourself to eat seven to 12 servings of fruits and veggies a day — and make clean food the bulk of your diet. Get a variety of produce to ensure that you’re getting all those vitamins and minerals you probably skimped on over holiday break.
- Start off easy at the gym. You’re probably gung-ho about working out right now and think a killer workout is what it will take to get you back on track, but ease back into the gym. It’s better to do a little bit every day then go to the gym, push it too hard, and then be so sore that you can’t move for days!
- Make water your new BFF. Hydration is the name of the game when it comes to post-holiday detoxing. Guzzle that water throughout the day, trying to get at least 64 ounces. Water helps flush out toxins and helps your body eliminate waste! (A good rule of thumb is to divide your total body weight in half, and drink that many ounces. i.e. A 150-pound person should drink 75 ounces of water.)
- Ignore the scale for a few days. Because of all the extra holiday goodies, which included added sugar, salt and fat, you’re probably a few pounds heavier than normal. Instead of stepping on the scale and feeling down about the number, just forgo the scale. Follow these tips and weigh yourself in a week. You’ll probably be back to your normal size!
Lastly…Extreme detoxes aren’t necessary to get back on track after the holidays, nor are they any kind of healthy for your body. It’s also not healthy to beat yourself up over what you ate and those workouts you may have missed. Today is a new day — so appreciate the holidays for what they are (or were) and get back on the healthy track!
Exercising in the snow
At this time of year most people use the cold weather as an excuse to not exercise. Lets be honest, we use any excuse not to exercise, “I’m tired, I’m stressed, I don’t have time…and the list continues” We have all been there and used these excuses. But hasn’t anyone ever noticed that when they actually do bring themselves to work out they feel so much better? Anyways, I strongly feel that the time to get in shape and burn fat is in the winter. It can take up to 6 months to really start seeing the results you worked so hard for and why wait till the summer to start? Isn’t that when you want to flaunt your hot bod anyways? Also, if you are a reader living in LA, there is no such thing as winter so there is no excuse to not exercise. There are enough gyms, hiking paths and pilates studios to keep yourself fit all winter long. Anyways, this is directed more at readers sitting inside looking outside to a snow covered view…like me right now. Well if anyone has really met my dad, I mean as in know how much of a exercise enthusiast he is they know a little snow, in our case A LOT of snow won’t stop him from getting his exercise in….anyways, our whole life we have been snow shoeing, for those of you who dont know what snow shoeing is, it is basically a big shoe (in the old days it looked like a tennis racket) you strap to your boots and it has metal hooks on the bottom to help grip to the snow to help you walk through it. It sounds complicated but they have improved so much since we were kids that its the easiest thing to strap on your feet. Anyways, I decided after day 4 of show shoeing I wanted to know how many calories I burned. I looked it up and came across an article that answered all my questions. First of all it was titled “Snowshoe yourself thin this Winter” if thats not enough to convince you that its a great work out, I continued to read…” If you can walk you can snowshoe (well, ok, you need snow). If you snowshoe you have the potential improve your fitness level and burn more calories than running or skiing!
When you snowshoe, you can burn up to 45% more calories than walking or running at the same speed. Several factors contribute to this increase. First, exercising in cold weather increases your metabolic rate. Second, you are walking with added weight on your feet- providing the same effect as wearing ankle weights. And there is the added resistance of moving through snow.The number of calories you burn snowshoeing will depend upon four factors: the terrain, the condition of the snow (packed or powder), your pace (and whether or not you use poles) and your body size. For example, if you are small, say 120 pounds, and you walk on packed snow and flat terrain for an hour you will burn about 360 calories. That’s quite a few, for just an hour of walking.
At the other end of the spectrum, if you are 180 pounds, and run on snowshoes on packed, flat snow for an hour you can burn over 1000 calories! Walking with poles in powder snow on hilly terrain, can push that hour for the small person up to 670 calories, while the 180 pound person will again burn just over 1000 calories in that same scenario.” The entire article can be found at
This is such a great way to get out into the great outdoors, get fresh air, and burn calories…all at the same time!
Back to RAW
This means i have gone back to eating more Raw fruits and vegetables.
Found the best New Raw and Vegan Dessert that taste like Heaven….Better than any real Dessert
Nude Foods...I know even the name is Perfect. I ate the Rasberry Cheesecake and it is so Yummy and really good for you too Full of Vitamins
Another favorite Stinky Monkey for a chocolate Lover
I found them in the Santa Monica Co op in Santa Monica but i hope you can find them where ever you are!
Is it just me or does this time of year make you so anxious? I find myself writing to do list after to do list just to keep up with gifts, holiday schedules, teaching times, grocery shopping…you name it and I am anxious. Well, while cruising twitter I came across an article on Marie Claire, the article had nothing to do with anxiety but I clicked on it and start looking at Marie Claire online..OMG this is everything I dream our blog to become. I have literally been sitting there reading every article and finding myself even getting anxious because I can’t read more than one at a time. Anyways, I came across an article called “9 foods that reduce stress levels” well this is perfect for me…I mean I love eating, so if something I eat can affect my anxiety, I say Bring it ON! Here is what the article said: http://www.marieclaire.com/health-fitness/advice/tips/reduce-stress-foods
A German study in Psychopharmacology found that vitamin C helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation. Vitamin C is also well-known for boosting your immune system.
Sweet potatoes can be particularly stress-reducing because they can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress. They are packed full of beta-carotene and other vitamins, and the fiber helps your body to process the carbohydrates in a slow and steady manner.
Apricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant as well.
Almonds, Pistachios & Walnuts
Almonds are packed with B and E vitamins, which help boost your immune system, and walnuts and pistachios help lower blood pressure.
Turkey contains an amino acid called L-tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect.
A deficiency in magnesium can cause migraine headaches and a feeling of fatigue. One cup of spinach provides 40 percent of your daily needs for magnesium.
Diets high in omega-3 fatty acids protect against heart disease. A study from Diabetes & Metabolism found that omega-3s keep the stress hormones cortisol and adrenaline from peaking.
The monounsaturated fats and potassium in avocados help lower blood pressure. The National Heart, Lung, and Blood Institute says that one of the best ways to lower blood pressure is to consume enough potassium (avocados have more than bananas).
Broccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress.
More stress-busting tips:
- Exercise reguarly
- Drink an energy shake for breakfast
- Eat small meals throughout the day, which will keep your blood sugar stable (when blood sugar is low, mental, physical, and emotional energy decreases, and stress increases).
Listen, the holidays ranging from Thanksgiving to Jan 1 is the time when all we do is eat…I mean of course, with family gatherings, holiday parties, Christmas and Hanukkah…there is little time to diet. I think the best thing to do if you are going to indulge during the specific holiday days then watch what you eat in between. I am NOT saying to diet, but by watching what you eat on the off days it will enable you to indulge on the big days. As I check Yahoo.com every morning I came across this great article on what is actually good during the holiday season, and what can be avoided.
5 Best and Worst Holiday Foods (found on yahoo.com)
We love the holidays, but we know they can be a nutritional minefield. Temptations lurk everywhere. Those extra calories add up to an average weight gain of about a pound during the festivities between Thanksgiving and New Year’s, studies show. That may not sound like much, but if it becomes a yearly tradition, the years can pack on the pounds.
Don’t let that curb your merriment, though. There are plenty of good-for-you foods lurking in between the calorie bombs. Here’s our guide to good-for-you holiday dishes…and foods you’ll want to avoid.
1. Best: Sweet Potatoes
Sweet potatoes are a nutritional powerhouse. An excellent source of beta-carotene, a powerful antioxidant, they’re also a good source of vitamin C, dietary fiber, and potassium. Best of all, they taste like a dessert! The “sweet” in these potatoes comes from an enzyme that converts most of the tuber’s starches to sugars as it matures. This sweetness intensifies during storage and as the potato is cooked. This is one holiday favorite worth adding to your meals year round
Before you toast the holiday season with a glass of eggnog, consider this: an 8-oz serving can easily exceed 250 calories and 5g saturated fat. (Wouldn’t you rather have dessert?) Choose a 4 oz. glass of wine instead, or if you’re hosting, try making our lightened version shown here―it has just 152 calories and 2.7g saturated fat. If you’re the designated driver, or just abstaining, here’s a non-alcoholic drink you could sip all night long: seltzer water mixed with a bit of 100 percent fruit juice.
2. Best: Cranberries
Legend holds that Native Americans shared cranberries with the Pilgrims at the first Thanksgiving in 1621. There is evidence that they were well aware of some of the medicinal benefits of these tart, antioxidant-rich berries.
They were on to something. Cranberries are low in calories and rich in fiber, and potassium, which makes them a perfect part of a healthy diet. In addition, these pretty little berries contain unique compounds with antibacterial properties that may help prevent urinary tract infections.
Dips are one of the more insidious choices on the appetizer table. You don’t know what’s in them (that healthy-sounding spinach dip may be heavy with cheese), and it’s easy to just keep dipping away. The calories, saturated fat, and sodium lurking in creamy dips (and the crackers and chips dipped in them) adds up. Choose hummus or salsa instead, and use fresh veggies as dippers. Better yet, make our all-time favorite appetizer, the Spinach-and-Artichoke Dip below.
3. Best: Cocoa
Chocoholics, rejoice! This sweet treat (in moderation, of course) is connected with health benefits. Clinical studies show that eating small amounts of chocolate (one piece a day―about 30 calories’ worth) lowered systolic blood pressure by 2.9 mm/Hg. That in turn may lower your risk of stroke or coronary heart disease.
Choose dark chocolate containing at least 70 percent cocoa solids. Those contain higher levels of the antioxidant flavonoids responsible for its heath benefits. Several long-term studies have found that this type of dark chocolate may help lower LDL (bad cholesterol) and increase HDL (good cholesterol).
Worst: Creamy Soups
Some commercially prepared and homemade creamy soups can contain an entrée’s worth of calories. When whole milk or heavy cream is used as the base, they also add artery-clogging saturated fat. For a much healthier alternative, stick with broth-based soups and consommés. If you prefer thicker soups, choose vegetable purées made with water or skim milk as a base – their smooth, creamy texture feels indulgent, and the puréed veggies provide a nutritional bonus.
4. Best: Turkey
Eating any high-quality protein helps to trigger satiety so you’re less likely to over-indulge on less healthful foods. And turkey―dark meat or white―is one of the lowest-calorie protein sources you can eat. A three-ounce serving of skinless turkey breast has about 120 calories and one gram of fat. Tip: Trim off the skin before eating – that’s where most of the fat and calories lurk.
Worst: Mashed Potatoes
This holiday favorite can go either way. In their natural state, potatoes offer plenty of nutrients (Vitamin C and potassium, for starters) in relatively few calories. But beware of potatoes prepared with too much butter, whole milk, heavy cream, or other fatty ingredients. The very ingredients that make them creamy can wreck a perfectly nutritious choice by adding hundreds of calories and many grams of saturated fat. Our lightened version boosts flavor with a small amount of a buttery, creamy cheese
5. Best: Green Beans
Green beans are one of the healthiest foods you can eat during the holidays (or any time of year). They’re a good source of vitamins A, C, and K, manganese, dietary fiber, potassium, folate, and iron. The key is how you prepare them. Drowning them in butter or calorie-laden cream sauce is the best way to negate those benefits with excess fat and calories. Best bet? Boil or steam them, and use healthful seasonings (and even butter, in moderation).
Worst: Pecan Pie
A typical slice of this nutty dessert can cost you over 500 calories. Top it with a scoop (1/2 cup) of vanilla ice cream, and you may be pushing 650 calories and 8g saturated fat. We’re not saying “never” to pecan pie, but keep this for a special occasion and use moderation as your guide. Choose pumpkin pie or sweet potato pie for a lower-calorie option. Or try our lightened version, which has just 311 calories and the benefits of a whole grain: oats.
Teaching times for next couple of weeks… www.pilatesplushbv.com
Thursday Dec. 2-Brentwood
Monday Dec. 6-Brentwood
6:30pm 30/30 Spin taught by Marissa
Tuesday Dec. 14-Hollywood
Thursday Dec. 16- Brentwood
Workin off that Turkey
After such a wonderful weekend people are probably starting to feel guilty about everything they ate. Most people allow themselves to have whatever they want…I mean I know I ate everything I wanted. I already talked about my wonderful weekend, but what I missed out was that I actually got my man working off some of that meal…and not in the bedroom, actually outside. Friday morning we woke up and I had been insisting we go to BARRY BOOTS CAMP for a long time, but we never seemed to find the perfect time to go. The morning after thanksgiving there were no excuses. We put our exercise clothes on and headed out. I was actually so impressed by how well he did. He was running and keeping up with everyone…so proud of him! Now ladies you can convince all your men to go with you. Just be encouraging! I mean a man never wants to do something bad or wrong…hurts their enormous ego…I found myself wanting to tell him exactly how to do the exercise, but stopped myself and just gave him a big smile and said he was doing great! I mean, it was enough of a mission to get him there, I wanted him to enjoy himself (as much as he could). I was happy enough with one work out, but when we woke up the next day he was ready to do a hike…also wanting to hike Runyon Canyon with him I told him lets do that. We were the only people without a dog there…but we took a nice long hike and it was the perfect way to start our morning before our couples massage at The Montage…I guess by staying in town I got to do all the exercise I ever wanted to with my man….here are some pics from the hike. P.S Runyon Canyon is a great place to casually hike, I mean don’t get me wrong there are tons of tough trails, but there are also easier ones that make for a great work out, but you can walk and talk.
Officially a pilates instructor
I am officially teaching at Pilates Platinum. First session is free, but after one time you will be hooked! I hope everyone will come…check out the times at www.pilatesplushbv.com
Burn that fat off!
As I went to yahoo.com today, literally every article attracted me. I found myself wanting to post about every single one. I obviously am trying to stop myself because this is fakin it in LA not yahoo.com…but somewhere, someone working for them can read my mind on what I want to read about. This article interested me because people always wonder what is the best form of cardio that burns fat. At the end of the day, people go to the gym because they want to loose weight and keep themselves healthy. This is what the article said:
Try any one of these, and you’ll boost your metabolism for up to a whole day afterward. One small workout, one giant payoff.
1. Inline skating
Burns 425 calories in 30 minutes
Surprised? While skating might be so much fun you forget you’re actually working out, it’s also numero uno on our list when it comes to blasting fat and calories.
The big burn stems from the side-to-side movement of your thigh and butt muscles (demanding more from your body than the straightforward motion of our number-two activity — running). And your core gets involved in a big way to keep you balanced.
What’s more, you get all these benefits without putting too much stress on your knees and other joints. Skate at a strong, steady pace. Don’t forget your helmet, wrist guards, and knee and elbow pads.
Boost the burn: Alternate one minute of hard skating with one minute of medium-paced strokes.
Burns 374 calories in 30 minutes
The typical runner’s shape is sleek and lean, and there’s a reason for that: The major running muscles — legs, butt, core — happen to be the biggest calorie-and-fat-burning muscles in your body.
To get the most out of each stride, swing your arms close to your body, don’t lean forward, and keep your feet low to the ground. To lessen impact, land on the middle of your foot, then roll through to your toes.
Boost the burn: Alternate fast and slow intervals, or take to the hills.
3. Jumping rope
Burns 340 calories in 30 minutes
You knew this workout had to be high on the list. After all, it’s one of pro boxers’ favorite ways to train.
To get the most from each jump, use a rope with handles that reach to just under your armpits when you stand on the middle of it, and follow these top-form tips: Jump with your feet slightly apart and body upright, and keep your jumps low to the ground. Don’t have a rope? You’ll get the same benefits by doing the movements rope-free.
Boost the burn: Frequently switch up your speed (slow, fast) and style (jumping with one foot, then two feet), or jump rope while you jog.
4. Hula hooping
Burns 300 calories in 30 minutes
There’s a reason Marisa Tomei and Beyoncé hoop to keep their bodies beautiful — it’s a major fat-and-calorie torcher. To do it yourself, grab an adult-sized hoop (they’re larger and heavier than kids’ hoops, making them easier to spin); you’ll know you have the right size if it reaches your chest when you stand it up in front of you.
No fancy moves required, either. Simply keep it going around your waist. To start, stand with one foot in front of the other and shift your weight back and forth (versus around in a circle). And don’t worry if you’re less than perfect at first; you’ll still knock off major calories, plus get better every time you spin.
Boost the burn: Get how-tos for advanced moves and a fun workout at Health.com/hula-hoop.
Burns 272 calories in 30 minutes
Don’t think you need to round up a partner or trek all the way to a court to break a super sweat with racket in hand. (Though if you have a pal and a nearby net, you’ll burn the same calories.) Simply find a flat area near a wall or garage door that you can hit the ball against.
Alternate forehand and backhand shots — then see how many you can do in a row without goofing. Stand 10 to 25 feet away, which will force you to hit harder. Even practicing your serve will get your body in burn mode, because you’ll have to run and bend to pick up your missed balls.
Boost the burn: Try to hit the ball consistently for 50 or 100 strokes. “Having a goal will make you work harder to reach it,” Braganza says.
Burns 221 calories in 30 minutes
This may not be the biggest calorie-burner in the bunch, but it’s still an excellent — and fun! — metabolism booster. (Just look at Kelly Osbourne, who jump-started her amazing 42-pound loss on Dancing with the Stars.)
The key is to keep the tempo high, choosing songs with fast rhythms like Latin or Bollywood, and don’t rest between songs.
Try Braganza’s favorite trick: Download a workout’s worth of your favorite tunes. Begin with an upbeat inspirational song think “Just Dance” by Lady Gaga, then move on to songs with increasingly faster tempos. Slow the beat toward the end to cool down.
Boost the burn: Use your arms! Raise them in the air and move them to the beat.
7. Walking vigorously
Burns 170 calories in 30 minutes
That’s right, walking actually made our list. Full disclosure, though: A leisurely stroll with a friend won’t cut it. You should be walking briskly enough that it’s difficult to keep up a steady conversation.
To get the most from your biggest calorie-burning muscles — legs, butt, and core — take short, quick steps, keep your torso upright, and pump your arms back and forth (not side to side) in time with your stride. With each step, land on your heel and roll through to your toes.
Boost the burn: Alternate two minutes of brisk strides with one minute of as-fast-as-you-can-go walking (or jogging).
I mean, it was official a while ago, but I have finally started teaching, which makes it really official!! I am also absolutely loving it. With each class I get much more confident. Once I have more steady teaching times I will post those locations, days and times.
I have officially become a Angeleno…taking Spinlates class…OMG, this has happened…but I guess living in LA it sucks you in. Recently I have been attending pilates classes at Pilates Plus HBV and I am loving it…the hour long class focuses on every muscle group…after doing 5 days straight of this I decided I needed some cardio, so I signed up for a spinning class (which is also offered in the Pilates Plus studio…) dont get me wrong, I am ending all Barry’s Boot Camp communication..I am not hooked yet, but it really works up a sweat and I have been feeling it in my bum a lot!! I recommend if anyone wants to try something new to check it…also, of course Pilates Plus which is my beloved pilates practise that I am certified in… www.pilatesplushbv.com
Ballet Season is here
Support the Arts watch a Show this year or better yet take a class or Two! I grew up dancing Ballet and even went on to dance in College. Later, I became a ballet teacher and opened up a school in Miami with my dear friend Tania where i was assistant Director. Today, one of my favorite ways to exercise is to take an intense ballet class. There are eight styles of training in classical ballet, the most common being École Française (French), Bournonville method (Danish), Vaganova method (Russian), Cecchetti method (Italian), Royal Ballet School and Royal Academy of Dance methods (English), Alicia Alonso Method (Cuban) and Balanchine method (American).
Here are some of my favorites academy’s to take class
In New York
Diana Cohanzad is Yoga at its finest
I may not be one to talk, because I tend to stray to the most intense, sweat dripping, feel so rough the next day because every muscle hurts type of work out. But sometimes I need a break from that. I feel my knee’s saying “Go to Diana’s yoga class, we prefer that.” So last wednesday I finally went to Diana’s class and experience what I had to been hearing so much about. What a perfect hour and fifteen minutes in the middle of the week to just reflex, relax, stretch and challenge yourself. The best part about the workout is that you know that Diana truely cares about what she is doing. Yoga is her passion, it is not her past time. I also loved how the majority of her class was made up of her cousins, siblings and sister in law…It is nice to see someone have support from her whole family. I loved every minute of it and I strongly recommend people check out all the places she is teaching at. http://dianacohanzad.com/
Santa Monica Wednesday Farmers Market
Some say this is the best food market in the United States. How can you go wrong with fresh, locally grown fruits and vegetables? Since my bacteria infection in my stomach and the pain i endure trying to fix it, I have to start watching where I get my food from. I have always been an extremely healthy person (with an big sweet tooth) I loved fruits and vegetables since I can remember (thank g-d my parents encourage me to love them) I am going on a mission to try and only eat organic vegetables and really start to watch where I buy my produce from. P.S fruit and vegetable markets have always been my favorite place to visit, in every country I ever go to. Remember to check out the santa monica market on Wednesday Mornings and Saturday Mornings (Wednesday is a bigger market)
Turning a passion into reality
As everyone knows I am training to become a pilates plus instructor. I started doing pilates when I got my appendix out in 12th grade. I couldn’t do heavy physical activity so I turned to pilates. It not only changed my entire body, it improved my posture. It was a form of exercise that I saw results immediately. My parents have done pilates forever. They did it before it was cool, before it was a trend, before anyone used pilates in their every day vocab. When they discovered 10 Pilates in London, England they told me to look into it in LA because thats where it came from. After taking a break from private pilates for almost a year, starting pilates plus re sparked my love for it. I immediately became obbsessed, sometimes even doing it twice a day…i knowww, too much! but anyways, during my unemployed full blown depression I decided to check out what it took to become certified. I signed up for the certification and I have been working on it ever since…I am almost certified…but still feel like I need to practise a bit more. So please check out pilates plus…there are studios all over California…remember to purchase your class before trying to sign up.
Becoming a Yogi
I know, I know, i preach about how much I cant stand ommming my way to become skinny (except for Diana who I think is amazing and don’t forget to check out her website) but in the recent days of re-evaluating my life while on my relaxation trip to Canada slash obsessively reading “365 ways to Love your Lover” my new favorite book (my man’s too), anyways…I started taking yoga class. How can you beat fresh warm air while staring out onto a beautiful pond that is all yours. I developed a new appreciation for everything yoga stands for. I looked forward to stretching and just taking that one hour to work towards a more positive me. I wonder if i can carry on this zen feeling back in LA…will let you know. in the mean time, here i am doing a hand stand…
RUN YOUR ASS OFF
Besides pilates, my most recent discovery for weight loss is running…trust me, no one hated running more than me, but beauty is pain… When my friend introduced me to the shredmill class at Sports Club LA I was immediately hooked. You not only drip sweat, you drop LB’s like a son of a bitch…I never wanted to bring myself to become a member of Sports Club, because I didn’t feel like getting dressed up and having to schmooze when I was at the gym. I looked for other places to find my running fix…along came BARRY’S BOOTCAMP. This is even more intense than Shredmill and you are literally dripping sweat and feeling great at the end. Check out Barry’s boot camp
Yoga With Diana
My dear friend Diana Cohanzad has worked really hard at becoming a yoga instructor. If I were to enjoy yoga, I feel like she would be the only person I could go to….please everyone check out her website and check for the times she is teaching. I promise her positive amazing energy will keep you coming back for more.
Sole to Soul
Yogi in Stilettos represents all of us trying to find Peace in a sometimes crazy World. Here is our journey told through our pictures, our broken hearts and our kind words.
Give Peace and veggies a Chance
pictures by Christianne Arauz
Don’t you wish you could feel better? I mean physically better, energized, exalted, capable, tough, soft, turned on to life? Many women are almost disconnected with their corporal selves; their bodies become the enemy, a betrayal that disappoints its owner with its unwillingness to properly balance its many, sometimes conflicting, appetites. Needless to say your body is your own and the only vessel for feeling anything at all. Every once in a while a girl needs to re-group and find her center, feel gratified with her lone instrument with which she moves forward on this earth: Your Body. One of those times came this week for me. Easter is approaching and I still didn’t feel like myself after all that indulging in South America. I needed professional help and so I phoned my favorite New York princess, Tamara Iglesias. Tamara, my holistic health counselor and good friend, is the creator of Uncook Me, a raw vegan company that specializes in helping people recover their minds and bodies to their ultimate state. I met Tamara a few years ago when I first met my spiritual guru, Dr. Gabriel Cousens, in Tuscan, Arizona. My dad decided I needed a tune-up after a series of unfortunate events in my life. Tamara was my roommate at Dr. Cousens’ “Tree of Life,” a retreat for the broken souls (I like to call it that). Dr. Cousens changed and saved my life; as an added bonus I now have Tamara as my life coach whenever I need a push back into the right direction.
Tamara was here a few months ago teaching me raw recipes and basically putting my new apartment in Santa Monica in order. It is important to have an organized space when you are also cleansing your body and mind. During the holidays and yet another series of unfortunate events, my mind once again became cluttered. This can happen in towns like LA and Miami. I swear all this imaginative galore can give you many stresses. What I am doing with my life? Work out, pay bills, find a job, help others, call my family often, work hard, play hard, make new friends, attend old friends, fall in love, fall out of love. Life can be challenging for guys and dolls these days. We worry so much about the gas we put into our cars, what car we drive, who sees us, what clothes we wear; we all want to be accepted. Yet so little time is devoted to what we put into our bodies and, more importantly, our spirits. This is where Tamara comes in.
I seem to have lost myself by loving something or someone so intensely that I forgot the real me. I was lost. I over drank, over indulged, and over ate. I was reading the book, Eat Pray Love, and forgot to pray and love. I needed to start praying more and eating less. KKKK I’ll come out and say it … I gained 15 pounds on my small frame and was full of garbage both in my mind and body. Tamara suggested a fast. I know what you are thinking, how can you not eat for 7 days or more? Well, Jesus, Buddha, Moses and the Dali Lama have all done it for spiritual enlightenment and I needed God. It is one of the most gratifying experiences you can have. Your spirit sours. Perhaps all these Hollywood fasts and diets have received a bad name, but this is not Hollywood, this is my life and my space in it. I needed to remove all the toxins, even emotional ones that I had built up. I needed to ask life and myself really important questions and I needed to be clean to get the right answers. For seven days under Tamara’s supervision, I drank her homemade green juices, prayed, meditated, did yoga w/ my friend and teacher Bri @ Maha and exercised. Day 6 is always the hardest for me. My spirit seems to want to give up but once you pass the hurdle you are home free and life begins anew! Once your body is cleansed, the real challenge begins: you are faced with RAW life in the real world. The raw life consists of eating fresh uncooked fruits, veggies, oh! and nuts too. You are basically a vegan who is eating all fresh organic foods. Tamara’s food is so yummy and luckily LA is opening up great places to indulge in as well. You have so much energy and your mind is clear. Here is a typical menu in my raw life.
TAMARA’S SUPERFOOD SMOOTHIE
Choose one of the below options as your base- 1 cup water and 1 cup coconut water OR- 2 cups of almond mylk
OR- any combination of the above
- handful of soaked goji berries and soaked water
- 1 tsp coconut oil
- 2 heaping tbsp hemp seeds
- 2 heaping tbsp chia seeds
- 3 heaping tbsp coconut flakes
- 2-3 chlorella tablets
- 1 tbsp maca powder
- 1 tbsp Bee Pollen
- 1 tbsp mesquite powder
- 1-2 heaping tbsp cacao powder
- 1 tsp EACH of Mucuna, Shilajit, Ashwaganda
- 1 tsp of vanilla powder
- 1/2 tsp Stevia Powder
- approx 2 cups of Organic Frozen berries (raspberries, cherries, blueberries & strawberries)
- any additional spices: cinnamon, nutmeg, cardamon, etc.. PLAY AROUND WITH THE ABOVE: For example you could just do: Cacao, Hemp, Coconut Oil w/Maca and All the Herbs (Vanilla, Mucuna, Shilajit, Ashwaganda)
organic Mixed Greens (kale, spinach, Spring mix).
All the raw fresh organic veggies you can find…go ahead pile them on.
Wild Harvested Dulse (it’s a Canadian sea Vegetable)
Lemon and Stone-ground Tahini as your dressing
SUPERFOOD TEA TIME
Sprouted bread and cocumber
1 Raw Chocolate
1 raw cookie
1 yummy raw Dessert.
A miso Soup
A seaweed wrap
A sprinkle of hemp seeds with Sprirulina
Sprouts and sprouts garbanzos
A piece of Sprouted onion Bread
Things you’ll need for a beautiful RAw Life
A vita Mixer, a ceramic knife and a pure Heart
It is extremely imporant to give back when possible. Find out about charity events going on and how Misha and Christianne are giving back … enjoy!
Bracelets on Now on Sale!!For a minimum donation of $7 you can help children who have been orphaned or seriously affected by terrorist attacks in Israel. Buy a bracelet and wear it proud!!
One Family FundOne Family Fund provides support and help for Israel’s victims of terror. After a terrorist attack occurs the families of the victims whole lives are changed, hundreds even orphaned. Although the government provides them with money, there is much more that needs to be taken into consideration. One Family Fund offers them support in many ways. They may provide a victim with a therapist to help them cope during the healing process or a Passover Dinner, because they cannot afford one. Lisa, the woman who runs the foundation told me, a families fridge broke and the person the family felt closest to was one of the woman who work at One Family Fund. She had a new fridge in their home by the next day. We sometimes forget the small needs we have. With the recent terrorist attack that occurred in Jerusalem on Wednesday One Family Fund is already at the hospitals, lending support to all the victims. I encourage everyone to go online and donate whatever they can.
Dream in Color
At seventeen I won the title of Miss Nicaragua. I served this position while traveling the world for the next two years representing my father’s country in various parts of the World. What came from seeing all these different countries (and their needs) was a responsibility like no other i had encountered. I had a platform and i would use it to help others. It was then that i founded “ Karitas” with my father in Nicaragua. The organization strives to help children in underdeveloped countries around world and especially in Latin America. Throughout the years I have worked in orphanages in Guatemala, schools in Nicaragua, inner cities schools in Washington DC. and many local churches in Florida. Karitas is currently promoting “Dream in Color” a campaign that collects unused crayons at chain restaurants and ships them to countries where children do not have the ability to afford Color (crayons, paints). The idea of “Dream in Color” submerged from another Arauz beauty Casey Arauz, who is a patron of the arts and a creative soul. She is currently living in China pursuing her studies, while studying abroad she decided to write crayola a letter asking for their support. “Art is Life I could not understand how these crayons were being thrown away, when there are so many children without so much as a colored pencil,” says Casey.
To learn more about the cause, Casey, and her Art visit :CAtastrophunk
Every little peice of crayon you ship to us can make a huge difference in shaping the life of a child. Their dreams will now be in COLOR!!!!
A special Thank you to ISa Zapata one of KARITAS supporters for “Dream in Color.”
The 1st Annual “Fighting For a Cause” Red Carpet Charity Event to support animal rights at Falcon in Hollywood, California
Giving back is part of my DNA. Since I can remember my mother and father made it a point to always instill in me a responsibility towards the world. My mom being a true Danes even makes us save the water we rinse the dinner dishes with to later water the plants (no joke). I learned my first lesson in charity when I was a mere 5- years-old and my birthday gifts were to be divided with a cousin who had recently arrived from Nicaragua. She didn’t have much at the moment but grew to become a patron of the arts and is an amazing art restorer at the MET in NY. Needless to say, try explaining to a 5-year-old that the Barbie you had been begging for no longer belonged to her. Lesson learned mom and dad.
Fast forward 20 years, I am still that little girl that wants to help somehow. When Brad Johnson and his brothers (Bart and Adam), all actors, film makers and animal rights activists invited me to attend a red carpet charity event to help stop dog fighting I was on board front and center, as you can imagine. I love animals, but really who doesn’t; you have to be really evil not to. So I picked my favorite faux leather pants paired it with a hippie blouse and off I went to save the puppies. Brad and his brothers are so funny, sweet and very caring. I helped them on their way to the red carpet. You know, fixed their shirts and told them whatever the press asks you just say, “I love puppies.” Worked like a charm, the boys sailed across the press/paparazzi without so much as a glitch. Good job boys! The event was hosted by Mad TV’s Debra Wilson, who was very passionate about the cause (which I admired). For more info and different ways to help contact: KnockOutDogFighting.org
AIDS WALKThis past weekend was the annual AIDS walk in West Hollywood. You have probably seen posters all over town. Of course I kept telling myself that the walk was on Sunday, so avoid leaving the house in a car due to all the roads being closed, so my man and I decided to take a long walk instead. To my excitement we walked right into the AIDS walk. Doesn’t matter what cause it is for, I love seeing people come together and make a difference. It is very important for people to support causes they believe in. Even though Ididn’t take part in the walk, I was happy I got to see it and how many people walked. If anyone is interested they should look up when it is being held next year.
The Bogart FoundationI recently took a tour of the Childrens Hospital in Los Angeles. There is a foundation that raises a lot of money for the hospital called the Bogart Foundation. Through their program I got to take a tour of not only the hospital, but the research facilities. I can’t even put into words what amazing research these people do. I was blown away. Of course I am dying to spread the word because this cause is for children and they create miracles.
Here is an explanation from their website on what exactly they do: “The Bogart Pediatric Cancer Research Program raises vital funds to support early stage pediatric cancer research at the Bogart laboratories located at Childrens Hospital Los Angeles. These funds are matched many times over by government and private dollars to allow the maximum support for this important research. The Bogart Program is dedicated to supporting “bench to bedside” research to find cures and treatments for these diseases and to enhancing the quality of life of the children who survive them,” (Bogart website). I encourage everyone to go to their website and watch the video … kleenex recommended. http://bogartfoundation.org/
Private Redemption is a foundation that raises money to help Jewish women on the brink of homelessness. I am currently organising a charity event for this foundation … stay tuned … http://www.privateredem