Superfood of the Week: Quinoa

"QUIN-WHAT?!?" Most of us say this as we browse by the grain and dried bean aisle at our local supermarket. Well, let this post be one to help clarify what exactly this superfood is: Quinoa (pronounced "keen-wah") is one of those AMAZING and UBER-HEALTHY health foods that every trainer and doctor wants in their clients' pantry! Why you ask? It regulates your blood sugar, enhances elimination, and keeps your heart healthy. But that's not all it does...quinoa is close to one of the MOST COMPLETE FOODS IN NATURE because it contains amino acids, enzymes, vitamins, minerals, fiber, antioxidants, and phytonutrients! Now that's a superfood! Most people think quinoa is a grain, such as rice or barely, but that's incorrect (sorry to burst anyone's bubble). Although it cooks and tastes like a grain, making it an EXCELLENT replacement for grains that are difficult to digest or feed candida (a systemic fungal infection), QUINOA IS ACTUALLY A SEED and related to the SPINACH FAMILY...now those are some good genes if you ask me!! So what does quinoa have to offer? A simple breakdown... 1.) Its a complete protein and contains all 9 essential amino acids that are required by the body as building blocks for muscles. 2.) It contains high levels of the vital nutrient Magnesium, which helps relax your muscles and blood vessels and effects blood pressure. 3.) Its a great source of fiber, which eases elimination and tones your colon. 4.) It contains the minerals Manganese and Copper, which act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances, thus help preventing atherosclerosis, breast cancer, diabetes, and insulin resistance. 6.) Its gluten-free and safe for those with gluten intolerance, people on a celiac diet, and for autistic children who follow the Body Ecology program for autism. Compared to other grains, quinoa is HIGHER in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn! So what does the stuff taste like? The answer...yummy and refreshing!!! It only takes 10-15 minutes to cook quinoa (yes, that's it!), and comes out light, fluffy, slightly crunchy and naturally subtly flavored. Its so easy to create delicious meals with quinoa! Here are some ideas on way to incorporate the superfood in any meal: Saute garlic, onions, and spinach with coconut or olive oil and top over cooked quinoa. Make a cold salad by chopping raw carrots, zucchini, cucumbers, garbanzo beans, tomatoes and fresh mint. Mix with cooked quinoa and 1 tbsp each of olive oil and rice wine vinegar. Sprinkle with pine nuts or sliced almonds. Add quinoa into your soups with vegetable broth and your favorite vegetables for a nutritious boost. Sub for oatmeal and top with a scoop of non-fat yogurt, 1 tbsp raw nuts and sliced fresh fruit. Its so simple to add this superfood to your diet--its ridiculous not to! Enjoy the health benefits of quinoa just like the Incas did thousands of years ago and open up your culinary mind to new recipes this spring! Your body will be happy :)

Superfood of the Week: Kale

When you say the word "kale," not many of us have an idea of what it really is, and quickly turn the conversation or recipe book page to a dark leafy green more frequently used, such as spinach or broccoli. Sure, we've heard that it's healthy and the newest celebrity "it" food that every trainer is telling their clients to eat more of--but in all honesty...WHAT IS THIS STUFF??! Brought to the USA in the 17th century by English settlers, Kale is a leafy green vegetable with a mild earthy flavor. It can be found in abundance in most produce sections of the local grocery store year round. Thankfully--(especially for all us trainers who BEG AND PLEAD to our clients to eat more healthfully)--Kale is beginning to stir up some well-deserved attention due its nutrient rich phytochemical content and unparalleled health benefits! Kale is absolutely rich and abundant in calcium, lutein, iron, and Vitamins A, C, E and K. Kale has 7 TIMES the beta-carotene of broccoli and 10 TIMES more lutein! (Say hello to a kick-ass veggie!) Kale is rich in Vitamin C, not to mention the much needed fiber so lacking in the daily diet of processed food eating Americans. The best and most surprising fact about the superfood? Its natural-occurring-all-important phytochemicals sulforaphane and indoles which research suggests may protect against cancer. Not to go on a rant here, but let me just explain what the heck "sulforaphane" does and why its SO IMPORTANT: An article by Dr. Linda Posh explains that sulforaphane helps boost the body's detoxification enzymes, possibly by altering gene expression. This in turn is purported to help clear carcinogenic substances in a timely manner. Sulforaphane is formed when vegetables like kale are chopped or chewed. This somehow triggers the liver to produce enzymes that detoxify cancer causing chemicals, of which we all are exposed on daily basis. A recently new study in the Journal of Nutrition (2004) demonstrates that sulforaphane helps stop breast cancer cell proliferation. Now that's something worth eating kale for! Check out the chart below to see all the nutritional benefits of eating the leafy green... Choose kale with small leaves as they will be tenderer and offer a sweeter taste. Here are some recipe ideas for the superfood: sub it in your salads, mix into your favorite soup, add it into a wrap with hummus and grilled eggplant, or sauté it as a side dish with onions, garlic, and olive oil. One of my FAVORITE recipes is Kale Chips: heat your oven to 350 degrees. Tear the kale leaves from the stem and rip into "potato chip" style pieces. Drizzle with olive oil, sea salt, fresh ground pepper. Place on baking sheet and bake in preheated oven for 10-15 minutes or until the edges begin to brown. Voila! Any way you have it, kale is sure to be good and GOOD FOR YOU!! No need to be scared of the word or the veggie now...you have graduated to the pros of leafy greens. P.S. If you live in LA, I beg you to check out one of my FAVORITE lunch spots, M Cafe, and try their Kale with Spicy Peanut Dressing salad. ITS UNBELIEVABLE!! Read more about it at: [http://www.mcafedechaya.com/about.html]

Pilates: A fix for back pain?

Pilates is known for not only toning the body (making it a lean, mean, muscle machine!), but for the immense benefits it has on the entire muscular system, which in turn affects the way we move and feel. A common complaint I hear from new clients is back pain. A lot of people have it and many never get rid of it. The ones who never get rid of it have probably never taken a pilates class before...just a hunch. My reason why? Pilates addresses the underlying structural imbalances in the body that lead to back pain. Issues like lack of core support, pelvic instability, muscular imbalances, poor posture, and lack of body awareness all effect back health. Some of the most important things to look at when wondering where your back pain is coming from may be your alignment (posture, the way your body parts align in relation to your spine), flexibility (can you twist, bend, and rotate easily?), body-awareness (bad habits, lack of mind-awareness when working out), and core strength (meaning all of the muscles of the trunk of your body are strong, flexible, and working together to support and stabilize the spine). Now I know what you're thinking...this is too much to think about! No person in their right mind has the time or the knowledge to sit down and evaluate themselves in a complete manner to find the underlying problem(s) of their pain. However, the professionals in the medical/health field (chiropractors, physical therapists, health and fitness instructors) can all help and offer solutions. Don't be afraid to fix things now before its too late and its hard to move as a senior citizen! No one wishes for that future and if you can prevent it...why wouldn't you? With all that said, back pain has many causes and pilates (in some rare cases) may not be right for all of them. If you have back pain, especially serious or chronic back pain, please check with your health care practitioner before you begin a Pilates program. If you do choose to begin Pilates, it is important to work with a fully certified instructor who is aware of exactly what challenges you are working with. Now get on it and move gracefully through the rest of your life--pain free!!

Spring Bikinis and Short Shorts--are you ready?!?

Spring is just around the corner, and while we all love the warmer weather, longer days and margarita-filled beach vacations, we all think about that one thing that haunts us all year...that itty bitty spring bikini and dang short shorts. I have good news for you: it's not too late to SHAPE UP! Here are a few tips to add into your workouts to gain more lean muscle mass and lose the fat around those areas you HATE: Incorporate more lunges, squats, triceps dips, push ups, planks, and leg lifts into your gym routine. Jump on the elliptical, treadmill, stairmaster, spin bike for at least 30 minutes 3-5 times a week, and take the workout outside 2 days a week: run stairs, hike mountains and trails, bike ride, jog around a safe neighborhood, or speed walk with friends for an hour. Don't get bored on the same routine! For belly-flattening foods, try and stick to clean foods that are naturally produced such as fresh fruits, vegetables, beans, eggs, lean meat, fish, nuts and dried fruit. I always try and eat really clean (esp. if I'm going on vacation where a bikini is worn most of the day), and DIET MATTERS MOST. Make the change, stick to it (you won't see results in 5 days people!), and you'll get into those short shorts and that lil' bikini...even if it kills you.

Benefits

I only see clients for an hour anywhere from 1-4 times a week, and you need more than that to get the perfect body! You need to workout on your own (even if that means walking to the grocery store or taking the stairs everyday), plus you need to eat right. I always say a healthy diet plus exercise equals success! Now here is a list with some benefits that might help you get started... 1. Warm up. The first step is to get the body moving. Whether its on a treadmill, walking up stairs, planks, or slow lunges and squats. 2. Breathe. The breath is what circulates oxygen in and out of our bodies, thus creating space in our lungs to control movements and achieve more momentum throughout our workouts. 3. Have a goal. Having a goal in mind (aka "I want to focus on my stomach" or "I want a better and more lifted behind" or "I want leaner arms") is what will help you focus on the areas in your body you want to work and create a more specific workout routine. 4. Stay with it. The workout doesn't end when you walk out the studio or gym door - take the focus with you all day. Try to walk taller and straighter, breathe deeper, and remember how important posture makes you appear and feel. 5. Eat healthy. Your diet is not just a fad, it should be your lifestyle. Eat the way you want to feel. Want to feel greasy? Eat a cheeseburger with french fries. Want to feel lean? Grab a smoothie or a salad (make sure each of these has some sort of lean protein in them!). If you're hungry grab an apple or banana. Pretzels and chips will leave you hungry and craving more, verses filling you up. Be smart and realize that without the correct food intake, your exercises regime is not helping you create a better body, but just making up for all the unhealthy foods your putting into it. 6. Be happy! Follow a routine that works for you and actually have fun doing! Dance, pilates, running, kickboxing, hiking, swimming--enjoy what you do and you will stick with it! Working out with friends is a great way to stay motivated AND happy! What are your benefits to a healthy lifestyle, or what is in your everyday routine that you feel is beneficial for you? Please post your responses so that others can learn your tricks and tips! :)

Staying Motivated!

Ever hit the gym and wonder what to do or where to start? How does your body feel? Tired, weak, hung-over, exhilarated, or motivated? All the feelings you experience when walking into the gym or getting ready for a workout are NORMAL. You are not going to wake up EVERY MORNING and feel "excited" to workout...it's just not reality! Some mornings-yes. Other mornings (esp. when its raining outside)-no. I'm a trainer, LOVE working out, and constantly motivate others to STAY MOTIVATED...but there are some days I really want to just crawl back in bed, order take-out food, and catch up on my TIVO. I'm human! We all are! Don't get down on yourself for not being your own cheerleader every day of the week. However, those stay-in-bed-and-eat-till-you-drop days can be limiting...and not so good for your figure if repeated often! So I've decided to share some of my favorite motivating tips to keep that booty from sagging and that belly from expanding! My first step of advice is to GET A WORKOUT BUDDY. Say you have someone who wants to get fit, but just can't get started. A friend, co-worker, family member, neighbor, etc. Make a pact with that person that for 4 weeks (or more) you will each hit the gym 4 days a week (no matter what-even if you're on vacation!) and cook in at least 3 days a week. Contact each other every day through email or phone to let that person know how your progress is going, your daily workout, how you're feeling, struggles, etc. You will be surprised at how many people struggle with the same issues, and how the motivation of another person can get you going again. You don't want to be the one to break the pact, do you? Or worse, be the one who GAINS weight after the pact is finished while the other person looks fantastic? Nothing more ego-blowing than that! After 4 weeks (or the number of weeks each of you pact), get together to go grab coffees, pedicures, or meet at your favorite clothing spot to go over your fitness goals again and what you've accomplished! Studies show that when you hold someone else accountable for hitting goals, you work harder physically and mentally. Once you start, you won't be able to stop, especially with someone right there with you! The next tip I have is to PUT ON YOUR RUNNING SHOES. Even if you don't feel like working out, the action of putting on your shoes mentally prepares you for a workout and can change your mindset once you have them on your feet! Tell yourself you'll start by enjoying a nice walk outside and grab your ipod. Now you have a choice: you can speed walk (walking at a speed faster then your normal pace) for 45 minutes, or do a run/walk. Make a bet with yourself that if you run for 10 minutes, you can walk for 5. Try to repeat this action 3 times. Before you know it, you've just worked out for 45 minutes and listened to your favorite music to keep you moving! Another tip: If you have a treadmill or can go somewhere that does, put on your favorite show or grab a magazine-the time will fly by faster! Whatever you choose to do, just getting outside or hitting the treadmill will motivate you to go longer! The hardest part is putting your shoes on and walking out that front door...once that happens, its up to you to make the most of your time! My last tip is to WRITE DOWN GOALS AND MAKE A CHART. When we write down goals we visualize the outcome and make realistic steps on how to acheive them. If you want to get into smaller waisted jeans, write down ways to do that and stick with it. For example, eat at home 5 times a week, cut out white bread and sugar during the weekdays, eat breakfast every day, work out monday, wednesday, friday from 6-7am before work, etc. Make a chart with your goal listed on top and underneath a table divided into days of the week and goals for each day. You will be amazed at how accomplished you feel when you check off each day after completing your goal. This is one of the best ways to keep yourself on track, stay motivated and see the progress of what you have done. Plus, its kinda lame to lie to yourself and check off a goal that you didn't really do... I understand--its hard to get and stay motivated! There are so many excuses, so many hectic schedules, but we need to make it a priority for ourselves. Too many people are dying from obesity and too many kids are looking up to their parents and siblings for guidance, we need to set a better example on how to set goals and keep motivated in life. By using these tips and making appointments for your workouts, you will not just overlook that time of the day where you "should" workout, you will workout because its scheduled and its important to you and your health.

My Love for Good Food

As anyone knows, someone who exercises and trains as a full-time career MUST eat well--and a lot! I'm a foodie, there's no doubt about it. I think anyone who works out all the time needs at least a GREAT MEAL once during the day (that's not saying I don't eat every meal, but they aren't as time-consuming as I always like them to be). I enjoy eating not only for energy, but for the pure pleasure of food and company just like everyone else! When I go out to dinner, I love it all...the lovely wine, the chopped salad, the fresh fish, and the gorgeous smell of garlic fries over my left shoulder that I try to ignore... My point is, there are so many different types of foods to enjoy and people to enjoy them with! However, when you don't always have the chance to hit the town for a fabulous meal, let alone the cash flow, you need to learn how to cook (even if its just simple appetizers or spaghetti!) For me, it all started with the wonderful guidance from my mother. When I went off on my own years ago, I no longer had the great advantage of my mom's home cooked meals (teardrop...). That's when I started creating the meals I craved--but couldn't always afford--on my own time and budget! Here are a few links to recipes I think are wonderful, healthy and ones to keep in your recipe book or cooking drawer. Not all of us are cooks, but with the right recipe we can all pretend...can't we? :) http://recipes.menshealth.com/Recipe/grilled-spicy-fish-tacos.aspx http://www.womenshealthmag.com/nutrition/chicken-soup-with-salad http://www.eatingwell.com/recipes/moo_shu_vegetables.html http://www.fitnessmagazine.com/recipes/quick-recipes/lunch/lighten-up-healthy-chicken-fingers-recipe/ http://chetday.com/blog/2005/05/healthy-raw-granola-recipe.htm