Nutrition + Fitness Confessions 2012: Day 10...

Well...ho hum, it's day 10 into the new year and I haven't stepped foot in a gym or exercise class. To give myself a slight break on this, I will say - I did not feel well for a few days after coming home from Mexico. But now I'm feeling great and ready to get into a routine. Bar method? Cross-fit? Treadmill? What will it be? I'm going to test out my local spots and see what gets me pumped! 


As for the nutritional aspect of attempting to become more healthy this year - there is a long list. I'm happy to report I have not eaten any red meat (one small step), and I've weened myself off of drinking coffee everyday*. My family history consists of cancer, diabetes, heart disease, thyroid...you name it - so at the young age of 35 I know it's wise to pay attention to my health a little more closely. I decided to cut back on red meat - which means, I am actually giving it up cold for a few months to set the stage. Secondly, I never need caffeine - I have ALOT of energy. But, work wipes me out, and in the winter I'm certain I get S.A.D - seasonal affective disorder (which partly makes me laugh, but partly believe is real;) Not to mention, my bf makes the best coffee - that little trifecta is the perfect combination for setting me up to become sluggish every morning due to a coffee addiction I have recently acquired. AND, I was headed that way for life - for the past few months, it was a cup of coffee at home in the morning with the bf, off to work, and a tall non-fat latte with one pump of hazelnut at Starbucks. While that is a mouthful to say, it was a cup of pure yumminess. So Day 10, no morning coffee! Success. I will allow myself a weekend ritual now and then or an afternoon decaf for the taste, but I'm back to my perky morning self after only two weeks of laying off the coffee beans. The rest will come...and recipes will follow on the blog as I discuss my little health and wellness journey this year. My theme is - it's the small things, little strides and steps to keep you on the path. {images via pinterest}


*My Substitues: NO MEAT - Turkey, Pork, Chicken, Fish! NO COFFEE - Green Tea (decaf), Hot water w/lemon, honey and cinnamon.  

Positive Thoughts...

I came across this inspiring 'Reversal of Fortune' story recently in Marie Claire about a woman who was diagnosed with MS, and had to share. While it can be somewhat controversial to side step medical conclusions and attempt to forge your own destiny/recovery, I have heard amazing stories where it has proven to be true. And I am a believer that our positive or negative thoughts can manifest themselves. So I am wishing for health, wellness and prosperity for all of you in 2010!

Daily Nutrients...

I'm definitely not known in my family as the health conscious one...however, as I get older, I am paying more attention to what I am putting in my body and looking and feeling my best! Real Simple talks about the recommended daily amounts of vitamins and minerals you need to maintain good health.

Calcium Recommendation: 1,000 milligrams a day. Benefits: Bone health. Sources: Dairy products; fish with bones; dark, leafy greens.
Fiber Recommendation: 25 grams a day. Benefits: Protects against coronary heart disease and reduces the risk of diabetes. Sources: Fruits, vegetables, legumes, nuts, seeds, whole grains.
Magnesium Recommendation: 310 to 320 milligrams a day.Benefits: Helps maintain normal muscle and nerve function and develop and maintain bones.Sources: Nuts, seeds, bran, halibut and other fish.
Potassium Recommendation: 4,700 milligrams a day.Benefits: Helps maintain healthy blood pressure and reduce the effects of salt; may reduce the risk of recurrent kidney stones and possibly decrease bone loss.Sources: Potatoes, tomato paste and puree, white beans, yogurt, soybeans, bananas.
Vitamin A Recommendation: 2,310 international units a day.Benefits: Important for vision, red blood cell production, embryonic development, and immune function.Sources: Organ meats; orange vegetables; green, leafy vegetables.
Vitamin C Recommendation: 75 milligrams a day.Benefits: Acts as a disease-fighting antioxidant; may help to maintain a healthy immune system.Sources: Fruits and vegetables, including citrus fruits, red and green peppers, kiwis, and guavas.
Vitamin E Recommendation: 15 milligrams a day.Benefits: Acts as a disease-fighting antioxidant; may support eye health.Sources: Some ready-to-eat cereals, some oils, almonds, peanut butter.

Caudalie Vinotherapie Spa in NYC...

Wine and wellness come together at The Caudalie Vinotherapie Spa, located in New York City's Plaza Hotel. The historic address is enough to put you in a happy, tranquil mood, and after stepping into the spa you will instantly know you are in store for marvelous pampering. Caudalie, is a french term for the measurement of the amount of time that the flavor from a sip of wine lingers on your palette after tasting. The name reflects the distinct benefits that wine has to offer to our health, wellbeing and beauty. Sign up for a Crushed Cabernet Scrub - it's an exfoliating and hydrating treatment that uses a delicious mixture of grape seeds the size of Tic Tacs, essential oils and brown sugar.

Gwyneth's Detox Tip...

GOOP, Gwyneth Paltrow's passion project of online blogging kicks off the new year with detox...Be ready to eliminate dairy, grains with gluten, meat, shellfish, everything and anything processed (that includes soy products), fatty nuts, potatoes, tomatoes, peppers, eggplant, condiments, sugar, alcohol, caffeine and soda. Fun! The plan's recipes include a blueberry and almond smoothie, broccoli and arugula soup and cucumber, lime and basil juice.

New Year's Resolution #4...

Eat Healthy!

There are a number of websites, books, and recipes out there that provide guidance on how to stay fit.

After the holiday binges, it's nice to gain a healthy balance and I'm game for being more conscious of what's good for me. My sister has mentioned that the Paleo diet is the new thing...and I'm intrigued.

YogaHop...

LA craze, YogaHop offers a celebratory twist to standard yoga by encorporating hip-hop, rock and pop music, and all the energy of a dance party. The result is an East meets West yoga style that’s athletically fulfilling and spiritually soothing. Men and women who practice regularly can achieve weight loss, improved strength, endurance and flexibility. They offer beginner to advanced levels, and mid-day child classes as well - for moms to tote the little ones. Hopefully this catches on and makes it's way to New York soon!

Pear Extract...

I found a few pear scented skin favorites in Lucky Magazine this month.

Mop Pear Shampoo

Organic Honey Pear Body Scrub

Petite Cherie Shower Oil

Lucrative Opportunities in the Down Economy...

Entrepreneur magazine's trend watch for opportunities in 2009.

GREEN Decades in the making, this $209 billion market has its roots in everything from water to energy to food. Look especially to organics, clean energy, alternative fuels, and water reuse and reclamation services.

ECONOMY What goes upmust come down. Consumers are no longer trading up when making their purchase decisions, but rather trading down.

HEALTH Thanks to the web and aging boomers, we know more than ever about our health, especially what may harm it. Sectors from exercise to plastic surgery are open for the entrepreneurially inclined.

MILLENNIALS Want to bridge the generational gap? It may take a little research, but you’ll find opportunities in marketing, web apps, social networking, and anything that promotes culture and community.

BOOMERS Representing the biggest wealth transfer in history, these individualists started the green movement and are ready to cash in on the environment, health, financial planning, travel and everything in between.

DIGITAL The web holds endless opportunities for business pioneers, and almost everything you’ll ever do from here on out will somehow tie back to it.

ODDS & ENDS The fact that cities are creating laws against trans fats and that companies are selling 100-calorie snack bags doesn’t take away from the popularity of bacon. Consider the Bacon of the Month Club and odd offerings like bacon mints.

Health Kick...

We all know that the sign up sheets for classes and treadmills at the gym are packed post holidays. New Years' resolutions to get fit are a popular pastime. I found a few great places from coast to coast to jump start your new health & wellness plan.

SF

Bay Club, Bodywork, Dailey Method

NYC

Core Fusion, Equinox, Third Power Fitness
Boston

Life in Synergy, Sports Club LA , Ultimate Bootcamp

Chicago

Enso, Harmony Body

Detox...

I rarely write about anything personal. But this it would be selfish not to share tips for getting healthy and getting in shape. It sells millions of magazine covers every day because sometimes for better or for worse, we slip, metabolism changes, we get busy with events that tempt us with sweets and libations...and since I just turned a year older and had an exceptionally 'fun' summer, I'm on a massive plan to take off a few of the extra pounds and fit into the ever so coveted 'skinny jeans' once again.

I tried this last February and it is great and you end up having a ton of energy. Also, with running, bikram yoga and a few hikes, I think I'll be in good shape! So here it is:

The Ultra Metabolism Diet. I read it, didn’t follow recipes completely, but got the basic concept down – Mark Hyman – has two books on amazon.com.

It was hard the first two days actually, but then I never had more energy after that and was into it...


Try the following for 8-14 days:
· I cut out dairy (no eggs, milk, cheese, mayo etc)…no artificial sugars, transfat, white carbs (no bread, pasta)…no alcohol but no soda (for first week, not even diet), no juice
· Can drink, water, green tea.
· Daily, for breakfast, I’d have fruit, or if I wanted to fill up during the day I would make a fruit smoothie (with soy milk & ice). The more berries the better, raspberry, strawberry, blueberry – also melon, grapes, banana, apples etc…
· For lunch I’d have salad with chicken or shrimp, or veggies or a soup, but soup can be loaded with stuff, so I was picky.
· For dinner, fish (salmon, tilapia, halibut – no tuna or swordfish), can have lobster, mussels, clams, chicken, veggie burgers, turkey burgers, or lean turkey for snack, lamb if you want. (no burgers or steak, no sausage)
· Can have brown rice, spices, beans, nuts – eat throughout the day(unsalted cashews, almonds, pine nuts etc…), use olive oils, vinegars, garlic, lemon, a little mustard, hummus, fresh salsa, all natural peanut butter etc…
· Best veggies to eat were brussel sprouts, broccoli, kale, spinach, asparagus, edamame, onions, tomatoes, celery, carrots
· Take 2000 MG Flax Seed Oil supplements a day.
· Buy protein powder (better if soy) and use that in shakes.
· For dessert – I ate soy fudge bars, thought they were going to be gross, but they were delish.
· Eat breakfast, eat snacks throughout day (nuts or veggies with hummus), turkey rolled up, apple, shake. And eat dinner earlier…make sure you get protein, fiber every day.
· And exercise – not even much needed (like 45 min)– just a little weights, biking, walking, yoga or running 5 days a week.

In week 2, 3, 4 – I can add a few things back like eggs, low fat cheese, diet soda, red wine etc...

*In week 1 I allowed myself 1 day where I had 1 glass of red wine. And one cheat day, where I couldn't have any of the above, but I could drink out at dinner or an event, beer, or whatever you like.

Also, go to bikramyoga.com - they have listings of classes all over the US. Remember to not eat right before.

Good luck;) Happy health.

Shine...

Yahoo! launched its women-focused website on Monday. Shine is helmed by former Jane editor in chief Brandon Holley and includes content from many magazine industry refugees, such as Jennifer Romolini (formerly of Lucky), Erin Flaherty (ex-Jane), Valerie Rains (ex-Blueprint) and more. Topics include Fashion & beauty, healthy living, entertainment, parenting, love & sex, work & money, food and home.

Age-erasing...

A bold claim, but a worthy effort, Self Magazine outlines the exercise plan designed to take years off your body. Comes with video, slideshow and printable workout log.

Snack attack...

Glamour Magazine has tips for healthy alternatives to eating and drinking...they will fill you up!

Yoga for kids...

Cookie Magazine discusses benefits and risks of yoga poses for kids. If your community doesn't have many classes, visit Yogaalliance.org, where you'll find a searchable database of instructors. Another great Web resource is Specialyoga.com, a site devoted to instruction for children with special needs.

Learn to Row...

Venture out of the city to Wesport, CT this summer and visit the Saugatuck Rowing Club for skulling lessons. Or try it out at the gym or at home, rowing is a great upper body workout, here are technique and tips from Concept2.

Seven Green Tea Wonders...

FitSugar posted 7 wonderful things about Green Tea...find out more online.

1. Cut your cancer risk

2. Soothe your skin

3. Protect your skin

4. Steady your blood pressure

5. Protect your memory

6. Stay young

7. Lose weight

Top 5 things to do TODAY...

I recently had my annual physical. I thought the Dr's generic list of things to do was simple and had to share...

1. Quit Smoking (if you're a smoker)
2. Wear sunscreen (every day, even if it's cloudy)
3. Work out 5 times a week (for 30 minutes or more)
4. Wear your seatbelt (even in a cab)
5. Take vitamins (talk to a Dr. or nurtionist about what vitamins are vital)

Soy & Green Tea Tip...

I drink a fair amount of green tea everday...mostly for the benefits, as it's rich with antioxidants. Antioxidants are said to help prevent heart disease and certain cancers, and my theory is it has kept me from catching a cold this season.

A few foods that also contain a high amount of antioxidants:
Apples, Artichokes, Black Beans, Blueberries, Cranberries, Pecans, Red Kidney Beans, Strawberries, Walnuts and Dark Chocolate.

Also, adding soy to your diet can promote health and a longer life...The Food and Drug Administration recently approved a health claim stating that eating about 25 grams of soy protein daily as part of a low-fat diet will decrease the risk of heart disease.

To read up on food and nutrition visit the Department of Agriculture site, that provides research and studies daily.

Live long!