Mind Work - Visualization

Many people think of their physical fitness and health and they focus on just that one aspect of it - the physical. An important part of being successful at anything is putting your mind into a certain focus on a goal so that your body (your actions) will follow. Intentions on their own never accomplished anything. You can want to get fit, you can want to get healthy, you can want to learn a language, you can want to do a project. Just wanting it will not make it happen however. There are two main parts of any goal that need to be activated - the motivation and the belief. You have to want to do it and you have to believe it will happen. Studies have shown that if someone can actually "see" (in their mind) the success as being attainable they will be much more motivated to put their desire into actions.* The second part is the belief that they can achieve the goal. As a very simple example, let's say a golfer has a really long putt to make in a tournament and she's nervous. She swings and ends up missing badly. She begins to do visualization every morning. She sits quietly, closes her eyes and sees everything about the putt as vividly as possible. She makes the colors bright, the sounds clear and even imagines the breeze on her skin. And she sees herself making that putt successfully again, and again, and again. That image becomes embedded in her mind as an actual success. When faced with a similar situation in real life, she is likely to be much more relaxed because she has already done this before. You can see where this can have implications in everyday life. Working out, job interviews, dealing with difficult situations. Take a few minutes a day to practice visualization on those things that you wish to achieve and add this to your tool belt of life strategies.
* R. Bagchi, Assistant Professor of Marketing, Virginia Tech. Easier to Visualize Goal is Powerful Motivator to Finish Race or Task. Science Daily (Aug. 15, 2011)

New Orleans - Good Times!

I spent the weekend in New Orleans for my excellent friend Cindy's bachelorette party. True, we may have splurged on all that there is to eat at world famous K-Paul's like the Fried Green Tomatoes, Chicken and Andouille Gumbo, Blackened Beef Tenders, Crawfish Etouffee, and Stuffed Pork Chop Marchand de Vin. I'm telling you, it sure beat the run of the mill burgers and pizza. But there was some working out as well to burn the calories - we walked the city, we danced and the bride-to-be even rode a mechanical bull! Thanks to Cindy, Jaci, and Paula. Good times, good friends, good memories.

Happy Memorial Day

Happy Memorial Day everyone! I hope that you have all had a wonderful day filled with BBQs, pool time, get togethers with friends and more. For today, I'm going to turn this post over to my husband Seth, who serves proudly in the Army Reserve, and my dad Jim, who always has something to say.

Seth: "I would say, of course, remember the troops and take the time to explain to your children why we have the day and how it affects our freedom. It is the very reason we are allowed to celebrate our holidays because of all the troops who fought for us. Both those who made it back and those who did not. In these political times, be sure to remember that those people in uniform fight for our country - regardless of who is the president or in congress."

Jim: "When I was in elementary school in 1970, nickel plated bracelets by the tens of thousands were sold, each having the name of a prisoner of war or someone MIA - missing in action in the war in Vietnam. I had a bracelet with the name of Major Owen Skinner, Date of Loss 12 December 1970. I wore that bracelet, and wore it and wore it. When some agreements were made later and some POWs came home, I kept looking for Major Skinner. He never came home. His plane was lost over Laos and his remains have never been found. But I think of him; and his family, and his friends, and his comrades. To this day, on Memorial Day, I pull that rusted bracelet from my bottom drawer and give thanks to Major Skinner, and those like him who fought for us and gave the ultimate sacrifice."

Forks Over Knives

Disclaimer up front: I'm am still an omnivore. I eat chicken, I eat fish, and the occasional burger. But I also eat a ton of vegetables, whole grains and a variety of legumes. That said, I think this is a must see documentary. (You can read the book as well but I think the documentary is really well made). It mostly follows the parallel research done by two doctors, a PhD researcher and an MD surgeon, who both concluded that most of the degenerative diseases that afflict developed countries today are caused by the extremely high amount of animal based foods in our diets. My takeaway after watching is this - if you currently have significant heath issues of practically any kind, I would seriously consider adopting such an eating regimen, that being a plant based diet. For society as a whole, my thought is this - we need to start having serious discussions about the things we eat and how it affects us. While I said at the beginning that I eat animal products I can say that I eat a lot less than I used to, supplanting those calories more and more with plant based meals. Diseases are exploding in this country - from heart disease, to cancers and diabetes now showing up commonly in teenagers - and it will be at the forefront of our discussions about the state of our national health in the future. Again, it's a highly rated documentary and I advise all to watch. You can find it on Netflix or order the DVD.

Amazon: Forks Over Knives

Spice It Up! - Rosemary

A couple of posts ago, I talked about phytochemicals and how researchers theorize that there may be hundreds in a every single vegetable that have yet to be discovered. Broccoli for example contains a chemical called sulforaphane that has been shown to have anti-cancer, anti-diabetes properties. Spices and herbs are now being studied widely and most are showing incredible chemicals as well that affect health. Rosemary has been shown to have have many effects that may also involve being anti-cancer in nature but it seems to of special benefit to the human brain in many different ways. In two separate studies published in The Journal of Neurochemistry and Nature, a chemical in rosemary - carnosic acid - seems to have a protective effect against stroke and neurodegenerative conditions such as Alzheimer's but also just normal brain aging. A study that just came out recently indicated that just the smell of rosemary improved cognitive performance.* The chemical 1,8 cineole was found to enter the blood through the nasal membrane and improved both speed and accuracy of controlled tests given to individuals. So eat it, smell it, grow it and love it. Rosemary should be a definite part of a healthy lifestyle.
*M. Moss, L. Oliver. Plasma 1,8-cineole correlates with cognitive performance following exposure to rosemary essential oil aroma. Therapeutic Advances in Psychopharmacology, 2012

Obama on My Street

So, whatever your politics are I think seeing an American president is pretty special. It's certainly history and although I'm young I'm not getting any younger and I've never seen one but last week that changed when President Obama rode down my street. (Click picture for better look; the prez was in the second SUV). I was out walking with my dog along Ventura Boulevard, doing a little window shopping when I noticed news vans congregating on the corner of Ventura and Laurel Canyon. It hit me that today was the day that he was going George Clooney's house for a fund raiser. I walked up Laurel Canyon toward George's (a little hurt that I didn't get an invite and a pass on the $40,000 ticket price) but there was a swarm of police and even more news crews. Knowing he wouldn't be here for at least an hour or more, I realized there really wasn't too many ways for him to go except to go up Laurel Canyon past my apartment. So I just went home, and when the news said he was on his way I went outside as the motorcade went by. So standing on the curb, I snapped pictures and video as the 44th president rode by, smiling and waving. Bucket list thing done, check.

Chicken and Quinoa Casserole

Quinoa (keen-wa) is a quasi-grain (it's the seeds from the chenopodium plant and is more closely related to the beet and spinach family than to rice) that's been cultivated in South America for thousands of years. The Incas were cultivating quinoa for the dinner table on a mass scale when Columbus and other conquistadors were still in diapers. It is extremely high in protein, especially high in the amino acids lysine and tryptophan as well as quite high in amounts of seven others. The first time I tried it, I wasn't sure what to think; it's not really like anything else in its category. It's not a true cereal grain like a rice or corn or wheat and the taste is a bit earthy and the texture has a little crunch to it. The second time I tried it I made a casserole and still wasn't sure about the taste. But I noticed something. I kept coming back to the fridge and I'd have a little more and a little more until I had eaten the whole casserole in one night! (Okay, it wasn't that big, I wasn't married to Seth then). I've been hooked ever since. You should be able to get quinoa in most places of the country these days. Here is another recipe from my forthcoming book that is easy and delicious.

2 medium sized, boneless chicken breasts, diced into bite sized pieces

2 cups quinoa

1-1/2 cups water

1 leek, white part only, cleaned and chopped

2 cloves garlic, minced

1 zucchini, cut into julienne strips

1 large carrot, cut into julienne strips

1/4 teaspoon salt

1/8 teaspoon pepper, white or black

Mix all ingredients into a casserole dish large enough to accommodate and bake for 35 to 45 minutes at 400 degrees. Serve and enjoy. Serves 4. 

Another Reason to Exercise - #2

Exercise has numerous beneficial effects on brain health. Everyone knows that regular exercise has countless benefits for the body but more and more research is showing that it also has positive effects on the brain, affecting everything from the delay of dementia related illnesses to improved mental cognition.* A study recently completed at the University of Illinois showed that both aerobic exercise and strength training play a vital role in maintaining brain health throughout life. Exercise appears to increase the production of neurochemicals, such as BDNF and IGF-1, that spur growth, survival and healing of brain cells. So, lace up the shoes or tighten the weight gloves and let’s get going! 

*M.W. Voss, et al. Exercise, Brain, and Cognition Across the Lifespan. Journal of Applied Physiology, 2011. 

Happy Mother's Day!

Happy Mother's Day to my mom and all the other moms in my life - my grandmas, my sister, my mom-in-law, my aunts, and all my friends and clients who are mothers.

Happy 6 Month Anniversary!

Six months ago today, on a beautiful beach in Costa Rica, my now wonderful husband Seth and I said "I Do" and committed to one another. We actually spent a week on the beach in Montezuma with many of our friends and family where great meals were had, a lot of laughter filled the air and untold memories were created. We thank each and every person who was able to share that week with us as well as all those who wished us well. We send our love to everyone.

Link to: Seth & Jessyca Costa Rica Wedding Pictures

Costa Rican Tilapia

Tomorrow is a special anniversary and it got me thinking of Costa Rica where I was last autumn. Those were warm days and warm nights on the beach with friends and family. Good times. (Except for that darn monkey that stole my phone)! This is an easy recipe to make and nutritionally a 4 oz. fillet has 28 grams of protein, 140 calories, 4 grams of fat with no carbohydrates and low sodium.

For two fillets use a marinade of 3 tablespoons of lime juice, 2 tablespoons of olive oil, 2 tablespoons of minced cilantro, 1 teaspoon minced garlic, and a half a teaspoon of salt. Marinade in a plastic bag for a minimum of twenty minutes, turning several times. Bake or grill and serve with vegetables native to CR like fresh green beans or squash and finish with desert of baked bananas with a sprinkling of brown sugar.

Vegetables - Grow Your Own

I stress to my clients the need to up the amount of veggies in their diet. Most people have their fruit favorites so it's not hard to get them to eat more, it's the vegetables they need to be sold on. According to clinical nutritionists there are about 40ish essential nutrients that the human body needs. The trouble is nutrition is still a young science. It's estimated that some vegetables may contain up to a thousand phytochemicals. Broccoli, for example, contains a chemical called sulforaphane that has been shown clinically to exhibit anti-cancer, anti-diabetes properties.* But one researcher said that broccoli probably contains hundreds of additional phytochemicals that have not been discovered yet. Eating fresh vegetables is a way to ensure that you're getting all these as yet unknown natural super heroes, and growing some of your own can be a great way to do that. In my book, I pointed out that we have a 'cozy' apartment and a like sized balcony and on that I'm not able to put a lot. Some patio furniture and a few pots where I try to grow all I can. But even we can grow tomatoes, herbs, some lettuce, and delicious shallots. (Click the picture to enlarge). If we can do it, anyone can. If you have a backyard of any size you should be able to put a sizable garden out there. There is nothing like the freshest vegetables. Now is the time, it's spring all over. Start growing some today!
*John D. Clarke, et al. Differential effects of sulforaphane on histone deacetylases, cell cycle arrest and apoptosis in normal prostate cells versus hyperplastic and cancerous prostate cells. Molecular Nutrition & Food Research, 2011.

Another Reason to Exercise - #1

Maintaining aerobic fitness could delay biological aging by up to 12 years!* In a study published in the British Journal of Sports Medicine, researchers found that a normal male, aged 60, who did not do aerobic exercise had an aerobic output capacity about half of when he was 20 years old. Lower capacity means increased risk of serious diseases, slower recoveries after injury or illness, and a higher biological age than that of someone who did even moderate aerobic activity. The good news – it’s reversible! So, let’s get going!

*British Medical Journal. “Maintaining Aerobic Fitness Could Delay Biological Aging By Up to 12 Years, ScienceDaily, 9 April, 2008. 

Learn to Love Legumes

Peas and beans - legumes. It's amazing how little we eat, given the opportunity to eat them many times per week. Save for some chili in the winter and the occasional bean burrito here and there most people don't eat many legumes. There is a wealth of scientific data about the benefits and in this time of exploding health problems like diabetes and heart disease, healthy eating needs to be taken more seriously. A study done in 2011 by Loma Linda University and published in the journal Nutrition and Cancer found that eating legumes at least three times a week cut the risk of colon cancer, one of the leading causes of cancer deaths in the U.S., by one-third. Those are just statistics so consider that we're talking about tens upon tens of thousands of mothers, fathers, sons, daughters, teachers, engineers, artists. In other words those statistics are people. While bean dishes can be made any time of year and in many different ways they can also be added to dishes to give an extra degree of healthiness. You can add kidney beans to salads, black beans to rice dishes and lentils to practically anything. Here is a bean recipe from my book that is very low fat, fun and tasty.

Black Bean Burgers - A delicious alternative to grease laden burgers. These are loaded with tons of protein without all the fat.

1/2 medium chopped yellow onion

1 tablespoon chopped garlic

2 15 oz. cans black beans

1/4 cup chopped parsley

1 egg

1/2 cup bread crumbs

1/2 teaspoon black pepper

Toppings:

sliced avocado

sliced tomato

lettuce

ketchup

mustard

This can be made by pulsing all ingredients in a food processor until mixed but it can be put together with a lot less fuss and in a jiffy by just getting your daily aggressions out and mixing by hand in a large mixing bowl. Mix all ingredients thoroughly and form into four equally sized patties. Spray some non-stick onto a skillet and cook on medium until done. Serve on whole wheat buns and enjoy! 

Writer's Block

I am completing a compact book on health and fitness and have run into a case of writer’s block. That ever happen to anyone out there? It’s not that I don’t know what I want to say, it’s the whole business of arranging everything into a nice cohesive whole that’s giving me grief. (Hey, I’m a health and fitness expert not a professional writer). Nevertheless I will carry on. It’s been an exciting endeavor and I can’t wait to see the final product. I have done a lot of research and hope many will see this as a new and different plan. I heard Bob Seger once say when he had writer’s block, back in the day when he was putting out hit after hit, that he would run through his mansion screaming until he had an idea. Unfortunately our apartment is not that big!

Sunset in L.A.

Ice on my knee, ice cold glass of chardonnay in my hand and my little sausage chihuahua in my lap. And this view from the balcony of my apartment - a spring Los Angeles sunset. There are many times when I miss the east coast where I lived for four years. I miss my friends and all the fun things to do and see in Princeton, Philly, AC, and New York City. Excuse me (sip), but not today. No...not today.

Hollywood Half Marathon

My first half marathon - and I finished. I'm sweaty, grimy and have a sore knee, but did I mention I finished?  True, I am a professional trainer but have not run 13 miles straight before. (In varsity soccer it was all about the sprints)! It was great to run with my husband Seth (who is a running beast!) as well as other friends and family. Thanks to everyone who came. Great day!

Ski in the Morning, Surf in the Afternoon

We journeyed down south yesterday, outside the cozy confines of L.A. (sarcasm intended), to have lunch at Duke's in Orange County. Didn't see any crazy housewives but did see this framed photo in the front. The mountains seem close but are actually about a two hour drive, at least to get up to the snowline. Still - cool picture. (Click to enlarge and get the full effect). By the way, should you find yourself at the HB pier, the food is great. And yes, there are plenty of healthy menu options!
Duke's - Huntington Beach

Kale

I've said it before and I'll say it again - kale is one of the healthiest foods you can possibly eat. One cup of kale has 200% of the RDA for vitamin C, 180% of vitamin A, 40% magnesium, and 15% of calcium. It is also a significant source of copper, potassium, iron, manganese, and phosphorus. It is truly a super food and there are numerous ways to make it. It's my mission to make kale as popular as spinach so get some kale today.