Category Archives: Body

Car Yoga – Three Simple Stretches to Try on the Road

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Road trips are supposed to be fun, but more than a couple of hours in the car can be a real pain!

Passengers can do these simple stretches at any time.  For drivers, it’s a good rule of thumb to stop ever two hours (or 100 miles) for a stretch break.  The following seated stretches are taken from the book Yoga to Go by Paula Carino.

yoga-to-go

Seated Twist

Place feet on the floor and bring your left hand to the outside of your right knee.  Twist gently to the right.  Hold for a couple of breaths, then reverse the twist with your right hand on your left knee.

Forward Neck Stretch

1.  Interlace your fingers and clasp them behind your head at the base of your skull.  Allow your chin to drop down near your chest.

2.  Let gravity and the weight of your hands stretch the back of your neck.  Hold for three to five deep breaths.

Side Neck Stretch

1.  Sit forward on the seat with your feet planted squarely and firmly on the floor.  Reach your right hand back and grasp the right side of your seat.  Lengthen your spine;  tuck your chin to your chest.

2.  Pull your body to the left and place your left hand on the right side of your head.  Carefully pull your head towards the left.  Hold for a couple of breaths & switch sides.

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Training Time: Half Marathon, Here I Come

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I’ve been quiet for awhile, but I wanted to share that I have started training for the OC Half Marathon that will take place on Sunday, May 5th!

The first thing on my agenda was making sure I had the right socks (which incidentally ended up being Wright Socks :-)
Socks for Runners

I’ve been using the Nike Running Coach Half Marathon Training Plan, which you can see here.  Since the race is on May 5th, I had to jump in at Week 5. Luckily, I’ve been doing lots of jogging & walking over the past several months so I wasn’t totally out of my league.

This plan has been working for me.  Not too many days per week of running, but a couple of days of short runs followed by one long run each week.  It also encourages strength training & yoga plus stretching.

Yesterday, I did some speed training & took a spin around Stanford’s amazing track Cobb Track & Angell field.  Pretty awesome to have such a great place to train within walking distance of home!!

cobb-track at Stanford

Has anyone else every done a half marathon?  Any advice for this first-timer?

 

Is Ditching Dairy the Answer to Having a Flat Stomach?

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In addition to ramping up my cardio & Pilates the past couple of weeks to get Bikini-Body ready for Hawaii in a couple of weeks, I’ve been reading up on food-based cleanses and other recommendations to get rid of any excess bloat before suiting up.  Only 12 MORE DAYS until I say “Aloha”!!!  Can’t wait!

12-image

A 2009 Baylor College of Medicine study found that about 12% of adults are lactose intolerant, which causes swelling during digestion.  In many, the symptoms can be mild enough or we can grow to believe they are “normal” enough to where we may not even know that we have the intolerance.

Several experts suggest ridding your diet of both dairy & wheat products for 7-14 days before a beach vacation to appear as svelte as possible.

I love my morning coffee with 2% milk and my afternoon Tazo Awake Tea Lattes from Starbucks, so this is going to be a tough one!

Starbucks Tea Latte

I started substituting almond milk in my morning coffee, which isn’t bad at all.  I’m going to switch to herbal tea in the afternoon or a cappuccino with almond or coconut milk.  We’ll see!

 

I don’t think ditching wheat products will be too difficult.  I did it once before in the 2011 Whole Living Action Plan (and dairy too, for that matter).  I did feel immensely better after giving up dairy, caffeine, and wheat products for an entire week!

I’ll keep you posted on my journey!  Any ideas for your favorite milk-substitutes are much appreciated!  I do LOVE a good coffee in the morning since I don’t use any sweetener, a little splash of something creamy is a must!!  Thanks for sharing below!!

 

The Health Benefits of Tea

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If you follow me on Instagram, then you’ve no doubt seen lots of tea photos lately.  Yep, I’m on a bit of a tea kick since fighting a nasty cold for the past two weeks.

Tea is so comforting when you are sick!  It’s like a little cup of wellness :-)  I also love all of the little “tea fortunes” I’m seeing on my teabags, too.  It’s like a fortune cookie (well, without the cookie) in every cup!

Feeling much better today (thank goodness!), so I wanted to share some of the Health Benefits of Tea.  Here’s what some studies have found about the potential health benefits of tea (the following if from WebMD):

Green tea: Made with steamed tea leaves, it has a high concentration of EGCG and has been widely studied. Green tea’s antioxidants may interfere with the growth of bladder, breast, lung, stomach, pancreatic, and colorectal cancers; prevent clogging of the arteries, burn fat, counteract oxidative stress on the brain, reduce risk of neurological disorders like Alzheimer’s and Parkinson’s diseases, reduce risk of stroke, and improve cholesterol levels.
Black tea: Made with fermented tea leaves, black tea has the highest caffeine content and forms the basis for flavored teas like chai, along with some instant teas. Studies have shown that black tea may protect lungs from damage caused by exposure to cigarette smoke. It also may reduce the risk of stroke.
White tea: Uncured and unfermented. One study showed that white tea has the most potent anticancer properties compared to more processed teas.
Oolong tea: In an animal study, those given antioxidants from oolong tea were found to have lower bad cholesterol levels. One variety of oolong, Wuyi, is heavily marketed as a weight loss supplement, but science hasn’t backed the claims.
Pu-erh tea: Made from fermented and aged leaves. Considered a black tea, its leaves are pressed into cakes. One animal study showed that animals given pu-erh had less weight gain and reduced LDL cholesterol.  

What’s your favorite kind of tea?  Share under this post!

Baby, It’s Cold Outside! My Favorite Winter Dry Skin Fixes

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No matter where you live, winter weather can be very drying.  Over the years, I’ve tried countless products to keep my skin from getting too dry.  Some work, others not so much.  Here are a few of my favorites that I think you’ll like too.  Your skin (and lips!) will thank you for it! :-)

For hands:

I’ve been looking for a hand lotion that was “the one” for years.  Last year, I finally found it – Deborah Lippmann Rich Girl.  I’m telling you… this stuff is the business!  It’s touted as an anti-aging hand and cuticle cream, has an SPF of 25, and it smells amazing.  I wish I could insert a scratch and sniff sticker here, really!!!  It is a bit pricey, but if you are looking for a great hand lotion to keep your hands soft and young-looking then look no further – this is it!

For body:

I also discovered my new favorite body lotion last year, Epicuren Lemongrass After Bath Moisturizer.  Until then I had always bought lotions, used a third to a half of the bottle and gotten sick of it.  This was recommended to me after I had laser hair removal on my legs.  I’m telling you, this is the first time in my life that I remember using an entire bottle of lotion (and I bought the BIG bottle)  Can’t rave about it enough!

 For face:

People are always telling me that I don’t look my age (keep those comments coming, people!).  While I know genes account for some of it, I also believe in my skincare regimen.  I use La Prairie Anti-Aging Day and Night Creams.  The day cream has SPF 30.  Both smell nice and are not too overpowering fragrance-wise.  I swear by these products.  Add a little vitamin C-based serum underneath during the winter months for extra moisture.

For lips:

I find lipstick and lip pencils very drying this time of year. I found a perfect solution to keep a little color on my lips while keeping them from getting all dry and cracked – Burt’s Bees Tinted Lip Balms (my favorite shade is Red Dahlia).

Those are my favorite products to beat dry skin.  What are your favorites?  Tell me about them at the bottom of this post.

 

2013, We’re Off to a Good Start!

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Only January 10th and already one of my New Year’s resolutions is coming true!  After meeting and working with the amazing Robin Fisher Roffer a couple of years ago on building my personal brand, each January I have taken her advice …

Starting last year, I wrote down my hopes and dreams for the year in a narrative format as if they have already come true.  By March of last year, at least half of what I’d written had become a reality.  One of my goals for 2013 was to get a writing assignment from a health & wellness magazine.  When I wrote out my dreams this year, I said that I had received my assignment in January with others to follow in February.

I was thrilled this morning when I opened up my email and found a note from an editor looking back at me with an assignment for the April issue of her magazine!  I put my dream out into the world, and in just five days it had become a reality!!!!

I don’t know if it gives you the motivation to work harder or that you are willing something towards you.  Whatever it is … it works!

I’ve also stayed true to my health goals.  Despite the CHILLY weather, I’ve been out walking my usual Stanford Dish Trail and even met a couple of new friends along the way :-)

stanford dish trail, Stanford University, The Dish, Hoover tower

I’ve even got a little vacation to look forward to next month!  A little getaway to Maui, which is LONG overdue!  Next week, I’m pulling my old 2011 Whole Living Action Plan out of the archives & starting the food-based detox to rid my body of all of the extra junk I started eating before Halloween!  Gotta get bikini-body ready by next month!

Best wishes for an awesome 2013 for all of us!  I’ll be back on Monday with a new Meatless Monday recipe!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Redefining Health & Wellness

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So, you have a goal to be healthier, more fit, to lose weight, be happier, and just feel better in general.  What’s next?

Grab a pen & notebook, your iPad, or whatever… It’s time to take notes and start making the vision in your head a reality.  Ready?

Health and wellness is about more than just diet and exercise.  Think about your mental health as well.

  • Are you happy?
  • How much time do you spend doing what you love?
  • Check in with yourself …  do you remember what inspires you?

If you can’t remember or haven’t thought about your passions in years … don’t worry; you are not alone.  Start by asking your self questions and just getting as much information about you as you possibly can.

What do you consider your strengths to be?  What do your friends and coworkers tell you your strengths are?

You are creating a vision, so dream as much as you want to here.

  • What do you want your life to be like in 10 years?
  • What would you do if you knew you could not fail?
  • What do you see in this ideal life?
  • What are you doing (working, going to school)?
  • Who are you spending time with (family, friends)?
  • Where are you (are you living in the same place)?
Once you have a vision, it is time to start defining your goals.  Read all about goal setting in my earlier post, Do You Have a Plan?

I want to save you a lot of wasted time and disappointment by sharing this one thing with you. You have GOT to track your progress.  Put your goals down on paper!  The success rate of women who keep track of their goals is leaps and bounds ahead of those who do not. It is a proven fact.

Other tips for success:

  • Share your goals with your friends & loved ones  
  • Hold YOURSELF accountable  
  • Don’t be afraid to ask for help!
Sometimes the only difference between success and failure is getting the help you need.  I’d love to work with you on developing your wellness vision.  Between now and the end of this month, I’m offering $100 of my Personalized Wellness Plan service.
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Are Artificial Sweeteners Bad For You?

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Ditch the fake stuff

A few years ago, I was drinking about 4-6 cans of diet soda on a daily basis.  That was after I’d finished my 2-3 cups of fake sweetener-laden coffee in the morning.  I actually thought it was helping keep my weight in check, but the extra pounds only started coming off AFTER I ditched the diet soda & the fake stuff in my coffee.

I totally went cold turkey on the diet soda.  I was away at a spa for the week, and there was none to be found.  I was surprised that I didn’t miss it, and I truly had no desire to start drinking it again once access was restored.

Avoid artificial sweeteners.  They make you crave more sweets!  It took a little longer to stop artificially sweetening my coffee.  It wasn’t until after I read about how fake sweeteners can actually make you crave other sweets MORE that I decided to ditch them all together.  Yep… that’s right… artificial sweeteners can actually increase your desire to eat more cakes, cookies, and candies.  Totally defeats your plan to slim down if you literally can’t keep your hand out of the cookie jar!

Go natural.  I was able to start drinking my coffee with a little milk or half-n-half & no sweetener at all.  Most people I tell this shudder at the thought of coffee without sweetener.  I won’t lie to you.  The first day or two, I did NOT like it!  Around day three, it wasn’t that bad and by the end of the week, I was back to enjoying my coffee just as I had when I use to load it up with sweetener.  If you can’t stand the idea, try natural sweeteners, like agave nectar.  Agave is SUPER sweet, so you only need a little bit.  I’ll also use a little bit of raw sugar from time to time if I’m out meeting someone for tea or coffee.

Sugar vs. the fake stuff.  If you in a position where you have to choose between ordinary refined white sugar & a pink/blue/yellow packet, I say go for the real sugar.  It is a way better choice than choosing something artificial (read chemical-based sweetener)You are looking at about 50 calories per tablespoon of sugar, so go easy!

Check out these posts too:

What’s Past the Comfort Zone?

How To Be Happy

How Do You Know If You Need a Life Coach?

How To Get Through The Holidays Without Derailing Your Diet

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We eat, on average, an additional 600 calories per day between Thanksgiving & New Years.  That translates to roughly six pounds of extra weight before the end of the year. And if your workplace has had mini KitKats and Twix bars lying around since the beginning of October … well … you get where I’m going!

You can still enjoy yourself during the holidays without totally blowing it.  Here are a few tips on How To Get Through The Holidays Without Derailing Your Diet.

#1  MEAL SKIPPING IS A NO-NO

You think you are planning ahead by skipping breakfast and/or lunch the day of a big holiday party so you can indulge that night without the guilt.  Chances are, what sounds like a good plan could actually backfire since you’ll be so hungry & angry that you’ll be knocking people over to get to the buffet line.  And you’ll probably eat way more than you would have if you had just eaten normally throughout the day.  So if you are thinking of skipping meals, just don’t do it!

#2  DRINK PLENTY OF WATER

Make sure to drink plenty of water throughout the day and in the evening before you become a frequent flyer at the open bar!  Avoid mixed drinks, which can be loaded with extra sugar.  Go for a festive glass of champagne instead, which has only 87 calories per glass compared to 200 calories in a Cosmopolitan.

#3 DON’T STOP EXERCISING

You’ve got a ton of work to get done before the end of the year, gifts to buy & wrap, parties to attend, and everything thing else that keeps you occupied during the rest of the year.  People who stop their exercise routine cold turkey are likely not to pick it up again.  This is a time when you need exercise the most … to keep your energy levels up, reduce stress, and to avoid those yummy holidays treats from lingering on the hips for months to come.  If you have to cut your exercise time in half — don’t despair!  It is still beneficial to being doing some exercise than none at all, and you’ll be sticking with a good habit.

The holidays are a challenge.  If you slip up, don’t beat yourself up, and don’t GIVE up! Better to have one or two bad days than eat an entire cake for lunch just because you had two donut holes at breakfast!  Instead, forgive yourself and make sure your next snack or meal is a healthy one!

Need a motivation buddy?  I’d love to work with you!  Check out my personalized wellness plans and testimonials here!

Check out this FREE instructional video for easy exercises to ease pain in the arms and shoulders!


 

 

Fall Forward

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Fall Forward

While I love the idea of getting an extra hour of sleep when we turn the clocks back, I have a hard time dealing with it getting dark at four o’clock in the afternoon!  Can you relate?

It has been a rough week getting adjusted with more tension in the air surrounding the recent election & results.  I’ve seen comments from friends on Facebook about how we are a nation divided and how things are only going to get worse, etc.  I wish we could all just channel the overwhelming energy and emotion that we are putting in to negativity and turn it into something positive.  I’m not planning to get political in this post, but I support Americans accepting what they can not change and working together as hard as we can to fall forward instead of backwards.

Just like any other goal, you have to put something in to get something out.  Just my two cents in an area that I normally stay away from … but I do feel strongly about looking ahead and not focusing on the past!

Speaking of looking ahead … I’m looking forward to hosting Thanksgiving in our new house!  Gotta get on the menu planning!  I found some really yummy side dishes, desserts, and different ways to make brussel sprouts (my favorite!).  Now to order the turkey for the meat eaters! :-)

Though I LOVE the fall, the cold & rain can make me a bit lazy, even though I know that a workout is JUST what I need to give myself that extra boost of energy (not another cup of coffee at 3:30!).  Here is a link to my Pinterest board called Workouts You Can Do Anywhere if you are looking for workouts you can do indoors or for a little motivation!