7 Side Effects of Soda

Ch Ch Ch Chia

No, no, not the sprouted potted pet... the seeds.  Chia is the Mayan word for strength, and thats what these powerful little seeds promote.  

   

Chris McDougall published a novel called Born to Run, where he talked about how Chia seeds were a major source of energy for Mayans, Incas, and other ancient cultures. Chia seeds are known as the "running food" because they are said to help sustain endurance levels, making them great for pre-workouts.  They seemed to know about  the remarkable benefits of these seeds, that only recently started to become popular here. I've read that one tablespoon was believed to sustain an individual for 24 hours. In McDougall's book he wrote, 

 "Chia was once so treasured, the Aztecs used to deliver it to their kin in homage. Aztec runners used to chomp chia seeds as they went into battle, and the Hopis fueled themselves on chia during their epic runs from Arizona to the Pacific Ocean."

 They resemble the look of poppy seeds and don't have much of a flavor making them great in just about anything (salads, sandwiches, oatmeal, yogurt,  smoothies etc.)  When you add them to water or liquid they become a gel like texture (kind of like what happens to soluble fiber in your stomach thus slowing digestion). They are high in fiber, protein and omega-3, 6, and 9. 1 tablespoon has 3 grams of protein, 5 grams of fiber, and 2 grams of omega-3. Chia seeds also contain potassium, calcium, iron, phosphorus, and maganese. It's hard to think of a reason not to incorporate these powerful seeds into your diet. 

"One quarter of what you eat keeps you alive; the other three-quarters keeps your doctor alive."

Choose organic fruits and vegetables whenever possible.  This especially goes for fruits and vegetables that don't have a protective skin on them.  But unfortunately like everything else, organic comes at a certain price. New research shows that it's more important to buy certain foods organically than it is others. Here's a list just to name a few...

• Milk- Antibiotics and hormones are used to increase profits. Organic dairies cannot feed their cows with grains grown with pesticides, nor can they use antibiotics or growth hormones.
• Meat- Raising animals using hormones to speed up growth, antibiotics to resist disease and pesticides to grow the grain fed to the animals helps to increase supply (thus increase profit).  Unfortunately whatever the animals ingest, you do too.  To meet USDA standards, organic meat can come only from animals fed organic feed and given no hormones or antibiotics.
• Coffee- Many of the beans are grown in countries that don't regulate use of chemicals and pesticides. Look for the Fair Trade Certified Organic label on the coffee package or can.
• Peaches
• Apples-  No matter how hard or how much you scrub, you won't eliminate all the chemical residue that can be found on the apple skin.  Remove the skin? Then you lose a lot of nutrients and fiber.
• Celery Celery has no protective skin, so it’s almost impossible to wash off the chemicals.
• Strawberries
• Lettuce- frequently contaminated with what are considered the most potent pesticides
• Grapes
• Tomatoes- Chemicals can easily penetrate the skin. 
• Corn- A lot of corn today is being genetically modified to keep up with supply and demand and to keep costs down.   Genetically modified means the genes and DNA have been altered, you think that won't affect what happens inside your body?

Foods for weight loss.

We have all heard of the grapefruit diet, and Acai juice and their claims to make us skinnier, however we have all come to realize these claims aren't entirely true.  I say entirely because adding foods like these (Acai, and grapefruit to the diet can in fact help you lose some weight, only when done the right way of course.)  The following food choices will not inadvertently make you thinner, however swapping out less healthy choices with a food on the following list WILL help you slim down, plus give you the added health perks that come with them.

1. Oats:  I've said this before and I'll say it again, oatmeal is a great way to start your day.  It's packed with fiber that helps slow digestion and keep you feeling full for longer, and avoids your blood sugar from spiking.  It helps slow down digestion AND can help lower your LDL cholesterol.

2.  Lentils: Low in calories, fat, and cholesterol... high in fiber, protein, iron and B vitamins, these little legumes are an excellent food choice.  Because of their high fiber content, it helps to stabilize blood sugar and provide slow burning energy (complex carbs) to the body.   They are beneficial to anyone with diabetes or high cholesterol. Add them to pasta or soups, or make a salad.  They blend in with almost anything, making them very versatile.

3. Goji Berries: These little berries are pack with nutrients.  They are typically found in China, India and Europe, but have made their way over to the states.  They have been around for thousands of years used for their medicinal properties. Goji berries are high in fiber and have a low glycemic index (The glycemic index is a number scale that is used to determine how fast your body will convert the food you eat into glucose.  Even if you don't have diabetes you should still choose foods with a low GI because it will minimize your urge to consume more calories throughout the day.)  They are great for boosting immunity because of their high vitamin C content, as well as contains 18 amino acids (including the 8 essential).  Try mixing them in cereal, or oatmeal.  You can add them to nuts for a snack, or with yogurt.
Beware: Lookout for some Goji Berry juices, as they can be loaded with added sugar. 


4.  Wild Salmon: Full of Omega-3 fatty acids, that not only help in heart health but also in shrinking your waist line.   Omega-3 help improve insulin sensitivity, which in turn can help to decrease belly fat.    Salmon is also packed with protein, and vitamin D, which a  lot of people seem to be lacking.  
Beware: Make sure the salmon is wild, they contain less contaminants (heavy metals and lead). 


5. Quinoa or Buckwheat pasta: Swapping out traditional pasta from time to time can be beneficial to your waist.  They are higher in protein, and fiber than most pastas, which will leave you feeling fuller for longer.  Toss them with some sautéed vegetables, olive oil, and some feta or goat cheese.

6.  Avocado:  Yes avocado is full of fat, however it's the good fat.  Don't be fooled into thinking because of their high fat content, they can't possible be good for weight loss, because they are.  Avocado is high in monounsaturated fat, and research shows that diets high in monounsaturated fat are beneficial for weight control.  Monounsaturated fat shows a beneficial effects on how your body uses blood sugar.  They also help lower cholesterol, are great for heart health, and anti inflammatory properties, and are packed with vitamin E.  Just make sure sure to watch your portions, no more than 1/2 an avocado. 

Get your Digestive System Moving!

Pavanamuktasana or wind removing pose is a great way to help get things moving along in your digestive tract. This pose applies pressure and massages the ascending, descending, and sigmoid colon.  It also massages the small intestine, gallbladder, pancreas, liver, and spleen.  It helps to remove excess gas from your stomach and small intestines, and helps with constipation and IBS. By preforming this pose it also helps to release the lower back, strengthen your abdomen and thighs, while increasing hip flexibility.  It's a great pose to do before bed as you end your day. 

1. Lie on your back
2. Lift the right leg up, bend the knee, and interlock all ten fingers around it just below the knee.
3. Start to pull the right knee in down toward the right shoulder (making sure to keep the shoulder blades on the ground) Keep the left leg straight and the left calf muscle touching the floor.  
4. Keep your elbows in close to the body, relax the shoulders, and tuck your chin in slightly. 
5. Hold for a few deep breaths, then release the right leg and do the same with the left. 
6. Release the left leg. 

7. Gently lift both legs up at the same time bending the knees. Wrap your arms around and try to grab opposite elbows if you can, if not interlock the finers again. 
8. Get a tight grip here, and make your body nice and compact.  Keep the feet side by side and relax them. Take a few breaths here, and release. 

Conditions Proven to Benefit from Yoga and Meditation

So you thought yoga was all about stretching your body, eh? Or maybe you thought it was to help you get a "better" or more toned body.  And what about relaxation? That's what yoga is.. right? To relax.  While all of these are true, there are so many other beneficial aspects to yoga.  The healing power of yoga and meditation is being studied more and more today throughout India, the U.S, and Europe.  Scientific evidence is growing and showing that yoga is beneficial for the following conditions:

Anxiety
Arthritis
Asthma
Cardiovascular disease
Carpal Tunnel
Chronic Pain
Depression
Diabetes
Epilepsy
Fibromyalgia
Headaches
Hypertension
Infertility in women
Poor Immune System
Obesity
PMS
Psoriasis
Sleep disorders
Stress


While yoga isn't a cure all miracle, it is in fact a great way to start alleviating some of our day to day aches and pains.  And don't be surprised if you do find a cure to your ailments through a daily practice of yoga.  Start simple, it's the best way to get your body acclimated.  Remember to acknowledge your body and where you are at, this will allow you to reap the benefits of the different postures yoga offers. Don't force or go beyond any limitations your body sets.  You can't force things to happen, they just do in time, let it be...relax.. and feel the benefits ...  on and off the mat.   Namaste :)))

Fruit salad for healthier skin and a boost of energy

Saturday morning start to my day!

Blueberries and strawberries have a high content of vitamin C. Vitamin C is vital in the production of collagen which helps in skins resilience and elasticity.  As we get older our skin looses its elasticity which is why it's important to get enough vitamin C in our diet (and not in a capsule form).  Vitamin C will also help in boosting our immunity. 
Add some bananas for a little energy boost!  Bananas seem to get a bad rep, but they are a fantastic fruit as well!  Bannaas are full of vitamins, fiber, and minerals and are great for a quick energy boost because the carbohydrates in them are easy to digest. Next time you need a pick me up instead of caffeine or a sugary drink, try a banana ..they provide energy that lasts longer and don't have the crash that caffeine does. 

Beat the Bloat

It's summer time, which means it's bikini bottoms, no shirts, and overall less clothing.  The last thing we want to feel is bloated.  Here are some foods to dish and ditch to help you feel (and look) your best!

De-Bloaters:

Asparagus: Is known for its diuretic properties which can help flush out excess water, and waste in your body as well. 

Quick Fix: Lightly brush asparagus with olive oil, add pepper, and garlic to taste.  Grill spears on the barbecue for 5-10 minutes until tender and browning. Remove from grill, add fresh squeezed lemon juice (added bonus of some vitamin C). Enjoy!

Oatmeal: A fantastic (and quick) breakfast!  Full of fiber and great for digestion.  Plus you can add cinnamon and get a double bonus.  Cinnamon is also great for your stomach (gas and bloating), and digestion as well as being noted for its anti-inflammatory properties. 

Check out my oatmeal recipe! You can really add anything you like to it though, honey, blueberries, strawberries, nuts, try out different things to see what you enjoy most.

Yogurt:  Yogurt is full of good bacteria that ease stomach problems such as bloating.  Make sure to look for yogurt that has "active cultures" on the label, and watch out for added fruit or other ingredients which can make them full of sugar.  Opt for the plain yogurt and add in fresh fruit or honey.

Watery fruits: Watermelon, musk melon, papaya, plums, etc. are the best for de-bloating the belly.  Plus they taste delicious and will keep you feeling satisfied when a craving hits. 

Yoga: (Of course this was going to make the list) Certain postures such as Seated Spinal Twist, and Triangle are known for aiding in digestion by wringing out your system and massaging your internal organs.  Get twisting ;)

And lets not forget water, water, water and more water.  It might seem odd to drink more water when you feel bloated, however it helps your kidneys flush out extra salt and rid your body of water retention. Aim for 8 cups a day. 

What to avoid:

Added salt: A little salt here and there doesn't hurt.  However processed foods (meats, chinese food, crackers, cookies, frozen foods) eaten on the regular will cause your salt intake to sky rocket and water retention in your body.  In short: a bloated belly. 

Carbonated Drinks:  They contain added sugar or carbs that can cause a bloated belly. Even diet ones have "fizz" that can cause gas to get trapped, leaving you feeling like your going to pop.  Go easy on the soda, beer, and champagne.  

Eating fast:  My grandma always said chew your food 28 times.  Now I think thats  bit much, but there was some logic behind it.  Biting off more then you can chew can cause you to swallow too much air- a major cause of bloating. 

THE INVITATION

"It doesn't interest me what you do for a living
I want to know what you ache for
and if you dare to dream of meeting your heart's longing.

It doesn't interest me how old you are
I want to know if you will risk looking like a fool
for love
for your dreams
for the adventure of being alive.

It doesn't interest me what planets are squaring your moon...
I want to know if you have touched the center of your own sorrow
if you have been opened by life's betrayals
or have become shrivelled and closed
from fear of further pain.

I want to know if you can sit with pain
mine or your own
without moving to hide it
or fade it
or fix it.

I want to know if you can be with joy
mine or your own
if you can dance with wildness
and let the ecstasy fill you to the tips of your
fingers and toes
without cautioning us to
be careful
be realistic
to remember the limitations of being human.

It doesn't interest me if the story you are telling me
is true.
I want to know if you can
disappoint another
to be true to yourself.

If you can bear the accusation of betrayal
and not betray your own soul.
If you can be faithless
and therefore trustworthy.

I want to know if you can see Beauty
even when it is not pretty
every day.
And if you can source your own life
from its presence.

I want to know if you can live with failure
yours and mine
and still stand on the edge of the lake
and shout to the silver of the full moon,
"Yes."

It doesn't interest me
to know where you live or how much money you have.
I want to know if you can get up
after a night of grief and despair
weary and bruised to the bone
and do what needs to be done
to feed the children.

It doesn't interest me who you know
or how you came to be here.
I want to know if you will stand
in the center of the fire
with me
and not shrink back.

It doesn't interest me where or what or with whom
you have studied.
I want to know what sustains you
from the inside
when all else falls away.

I want to know if you can be alone
with yourself
and if you truly like the company you keep
in the empty moments."

Slimming Snacks

It's July and summer is here to stay (unfortunately not forever)... keeping up with healthy eating in the summer can be difficult because of all the BBQ's, going out to dinner, beach days with beer, and more beer, and just the simple laziness summer offers.  Fortunately these flat belly friendly snacks are simple and will leave you feeling satisfied.
I always get the occasional "I don't get it all you do is eat all day long, how do you stay thin?"  And of course my mom calls me a "pack rat" because I'm always packing different snack in my bag.  Hey you never know when your going to be hungry....  These are a few snacks that I personally love.


1. Go nuts: 1/3 a cup of almonds or walnuts, 1/4 a cup of dried cranberry or raisins.  Enjoy and wash it down with a large ice cold glass of refreshing lemon water.

• Walnuts offer a significant amount of the omega-3 fat alpha-linolenic acid (ALA). ALA’s anti-inflammatory properties slow plaque buildup in the arteries that results when "bad" LDL cholesterol is oxidized. 
• A serving of almonds provide you with around 4-6 grams of protein, and contain a good source of the anti-oxidant vitamin E.  In addition they also provide, fiber, and calcium.  Almonds are a contain a healthy fat (mono-unsaturated fats), as well as omega-3 fatty acids

 As always, when it comes to nuts the key is moderation.

2.  Apple with honey and peanut butter: Cut an apple into 8 pieces, mix together one tablespoon of natural peanut butter and one teaspoon of honey; spread evenly on each slice.

•   Combining a carbohydrate (apple) and a protein (peanut butter) together will give you more sustained energy throughout the day as opposed to snacking on refined carbohydrates.   Because the apple contains soluble and insoluble fiber, it takes longer to digest, which helps keep your blood sugar stable and you full for longer. 

  3.  Edamame:  A  half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):

• Edamame's a great source of low calorie protein, as well as a good source of antioxidants and isoflavones. The beans have lots of heart-healthy benefits as well.   Edamame is rich in vitamin C, calcium, iron and fiber.  

4. Avocado and tomato:  Half of a medium avocado sliced, and half of a medium tomato cut into small pieces.  Add one tablespoon of olive oil, and 1/2 tablespoon of red wine vinegar.  Salt pepper to taste. Enjoy!

• If I wrote about all the benefits of avocados, the list would be endless  Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease. They are a good source of fiber, folate, and vitamin A, C and E. Avocados contain calcium and magnesium as well as copper, which is a trace mineral that’s needed in the formation of red blood cells, hemoglobin, collagen and elastin, and it is vital to proper wound recovery.

 5. Baby carrots and hummus: Aim for about 10-12 carrots and 2 tablespoons of hummus.

• Instead of reaching for salty chips, crackers or pretzels....The carrot crunch and yummy smooth hummus can satisfy that need while giving you more energy and filling fiber- not to mention way fewer calories than chips or pretzels.

Gettin down with Downward Facing Dog

Downward facing dog is one of the most commonly recognized yoga poses by most people.  And for good reasons...  Downward facing dog can offer some fantastic health benefits...

• Calms the brain and helps relieve stress and mild depression
• Energizes the body
• Stretches the shoulders, hamstrings, calves, arches, and hands
• Strengthens the arms and legs
• Helps relieve the symptoms of menopause 
• Relieves menstrual discomfort when done with head supported
• Helps prevent osteoporosis
• Improves digestion
• Relieves headache, insomnia, back pain, and fatigue
• Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Tips:

Engage all the muscles in your legs pushing through the backs of your knees

Relax your shoulders and engage your core

Ground all the fingers into the mat, not just using your palms but your whole hand instead

Release your neck letting go of tension

** A good way to check your alignment is to move into plank pose- with out moving your hands or your feet pull back into downward dog.  Don't worry if your heals don't touch the ground. 

Get outside !!!