To Make Big Changes, You Sometimes Have To Make BIG CHANGES, Part 1

I generally recommend baby steps to achieve lasting behavior change. Research shows that if we try to bite off too much at one time, we are probably setting ourselves up for failure. Most people prefer little changes because it's a more comfortable process. But sometimes, tweaking our current behavior isn't enough. Sometimes, our behaviors are so disconnected from what they need to be, that we have to make big changes. To make big changes, you must first identify the challenges you face and then be open to experiencing difficult emotions like fear and sorrow.

I am currently leading a weight-loss group and we've hit on what I believe to be very common challenges in reaching, and maintaining, a healthy weight. One that comes up most frequently is that socializing tends to revolve around food. For some people, eating out and going to parties is a weekly, if not daily, event. Common sense would say that you should make small changes, like asking the server not to bring bread or ordering grilled chicken and steamed vegetables. For some of us, that is unrealistic in the long run. We may do it a few times, but then we run into the issue of willpower (which ultimately fatigues). If you don't think you'd be able to stay away from the food and the drinks that you know are going to throw you off of your eating plan, you may need to skip the actual events for a time. You might have to completely change the way you socialize or even change WHO you're socializing with. For some of us, food can be like alcohol or drugs are to an addict. When people go through rehab or a 12-step program, they usually have to stop hanging out with their old friends and stop going to their old hang-outs. You obviously can't avoid food entirely, but you can avoid the situations that prevent your new behaviors from taking hold. However long it takes, making that big change will give you some space to breathe, think, plan, and grow some confidence in your ability to handle those situations in the future. Self-efficacy is a powerful force ~ once you give yourself a chance to build it up.

This process will probably be uncomfortable. You might feel sad to miss the social events (Is FOMO holding you back?). You might be worried that your friends are going to be upset with you. You might miss the feeling you get at a party when you're letting loose and just enjoying yourself. Whatever the pain is that comes along with making this change, you have to ask yourself: Which pain would I rather have~ the pain of change, or the pain of my life staying the same?

Change can be scary and difficult, but if it will transform your life, isn't it worth it?

 

Next post will deal with the process of being vulnerable and asking for support in our efforts to change. 

Wild Huckleberry Mango Green Smoothie

This summer, my family and I visited our cousins in Idaho and had the incredible luck to be there right when the wild huckleberries were ready for picking. If you've never had a huckleberry, they are like small, tart blueberries but they pack in even more antioxidants per serving. No one has been able to cultivate them and they only grow in a few places in the United States. 

All of the families of the valley have their "patches" and it can get pretty territorial. Luckily we were allowed to hang out even though we are from California (thank you extended Somsen family for "grandfathering" us in) ;) We spent most of two days picking huckleberries ~ it was magical. I think it is the closest I've ever come to really meditating! We brought the huckleberries back in a cooler and I froze them in mason jars as soon as we got home. I've been enjoying our bounty now for months. If you can't get your hands on huckleberries you can always substitute blueberries for a similar taste (but if you have to beg, steal, or borrow to get some of the real deal, they're worth it!).

Ingredients: 
2 handfuls spinach
1 big handful kale
1 handful parsley
1/2 cup mango
3/4 cup huckleberries
1 inch square fresh ginger
1 mandarin orange
1/2 small avocado
1 Tbs. orange flavored Calcium Magnesium Citrate (totally optional, it adds a little sweetness but I include it more for the minerals)

Blend it all together with your liquid of choice until it's smooth. I love my Vitamix but any good blender should work. This is a relatively big batch. It made enough for me to have a large smoothie and then a small one for my husband. You might want to halve the recipe if you are making one serving as a snack.

Enjoy!

This is us at the end of our first day of picking. Dirty, stained, and so happy!

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10 Healthy Valentine's Gifts

Nothing says "I love you" like a gift that tells your beloved that you want him or her around for a long, long time. So instead of giving gifts of candy and champagne, why not give gifts that will improve your Valentine's health and encourage intimacy? And when it comes to my kids, I'm trying to break the connection that all celebrations center around food. To that end, I've come up with a few non-traditional ideas for both your grown-up sweetheart and your pint-sized love-bugs.

Kids:
1. Balloons ~ For the last few years, we've gotten our kids huge mylar balloons for Valentine's Day. They loved the balloons and played with them for weeks. Last year my husband bought balloons with a little music player inside of them so that when the kids hit the balloons a song would start playing. When the balloons finally bit the dust, my husband cut out the music part and hid them in their backpacks. It was hilarious to watch my daughter's face when she put on her backpack and it started singing, "You're The One That I Want"!
 
2. A box of "chocolates" ~ This year, I bought papier maiche boxes at Michaels and am making what look like candy boxes. I painted them, glued a decorative heart on top, and then filled them with toys. I got Valentine's cupcake papers and filled them with Rainbow Loom bands, plaster magnets to paint, sugar-free gum, and a small toy. It looks like a box of chocolates but I think the kids will like these treats even better.  If you'd like more ideas for small toy "stuffers" check out my post on Easter treats.

3. Love Notes ~ I plan to top the box of treats off with love notes my husband and I will write to them like, "I love listening to you sing", or "I love cuddling with you", or "I love that you are brave and try new foods".

4. Stuffed Animals ~ My kids are still into stuffed animals, especially the Beany Baby "Boo" animals with the big eyes. It is one of the few indoor activities that my nine year old daughter and six year old son will do together so this gift feels like an investment in their relationship :)

5. Healthy(er) food treats ~ If your kids are in elementary school they will most likely have a Valentine's Day party. I saw a post on Facebook of an inside-out caramel apple which looked delicious and is more nutritious than just about any candy you'd buy at the store. I thought it'd be even better if you pushed some healthy granola into the caramel while it was still a little soft. It would cut down on the amount of caramel you'd be using and would add some healthy whole-grains while maintaining that "treat" feel. I tried experimenting with making a lower-sugar, dairy-free caramel to use but my candy thermometer broke on me (darnit!). When I achieve success, I'll post the recipe and a photo. Until then, please try it and let me know if it works! And anything cut into the shape of a heart is cute. You could cut apple slices (horizontally across the apple) and then cut them with a heart-shaped cookie cutter. My kids love when I use them like a sandwich and put peanut butter in between. Fruit is always a good party food and strawberries already look like hearts so you don't even have to do any work!


Adults:
1. A shared experience ~ preferably an active one. Classes are a great way to spend time together! You can take a class in dance, rock-climbing, trapeze, or snowboarding. You can take a class in healthy cooking. You can go for a hike, a bike ride, or a nature walk. You can go roller-skating, ice-skating, snow-skiing, or trampolining. Research has shown that one of the best ways to increase intimacy with your partner is to experience NEW things together. So get out there, get active, and get closer to your partner.

2. Photo book ~ Photos of happy times will help your sweetie FEEL happy. Make it a size that your partner can take with him or her to work or keep handy. Then, when the world doesn't seem like a loving place, your Valentine can take a few deep breaths, look at the pictures, and remember how cherished he or she is.

3. A jar of "I Love You"s ~ Take slips of paper or small note cards and write loving things. They could be quotes about love or specific things about your partner. You might write, "I love how you make me laugh", or "I love that you are a caring friend", or "I love how you ______________ me in bed" ;) Make them honest and personal. Again, your sweetheart can pull this jar out in times of need and boost his or her happy brain chemicals.

4. Massage accessories and massage(s) ~ Touch is incredibly important for human beings and the act of touching promotes the release of oxytocin, a happy hormone. Oxytocin improves mood and also make us feel more connected and intimate. You can use fancy oils or go basic with some coconut oil. The key here is to create a relaxed environment and to really focus on your partner.

5. Gadgets that promote health ~ Okay, I realize that most other women would not get giddy over a Valentine's gift of new dumbbells, but try to think of something that you could buy your sweetie to help his or her healthy lifestyle. New exercise equipment? New cooking equipment? I will admit that this gift could be a landmine so tread carefully. The last thing you want is to give someone a Valentine's gift that they will receive as, "so you're telling me I'm fat?". You should do a little recon before going this route. 

Finally, we don't usually celebrate Valentine's Day, but Dwayne, if you're reading this and are moved to show how much you love me, I'd really like a spiralizer ;)

I hope these ideas help! If you have any ideas to add, please comment below :)

Fall Harvest Slow Cooker Oatmeal ~ Gluten and Dairy Free

I was hesitant to make slow cooker oatmeal in the past because I was the only one in my family who ate oatmeal. My Crockpot is big enough that I figured I wouldn't be able to eat as much as I'd have to make for the recipe to turn out right. As luck would have it, my kids recently decided that they DO like oatmeal and proceeded to eat all of my single-serve packets. So I finally decided to a try a slow cooker oatmeal hoping it would actually get eaten. Boy am I glad I did! I prepped everything Sunday night and turned on the Crockpot before I went to bed. I came home from a Crossfit workout the next morning and was delighted! It smelled wonderful, was cooked perfectly, and the kids LOVED it! I've made it now 4 times, tweaking as I went, and finally found my perfect version.

Ingredients:
4 medium Granny Smith apples peeled and cubed

1 TBS Earth Balance Vegan Buttery Spread (you can use any butter or butter 
  alternative)

1 cup Steel Cut Oats (if gluten is an issue look for oats marked gluten-free)

2 Tbs Xylitol (you can use any sweetener you like here, granular or liquid)

2 Tbs Hulled Hemp seeds (totally optional~ I had them and decided on this        
   last batch to throw them in for the added nutritional value)

2 tsp Cinnamon (or to taste~ I like a lot of Cinnamon!)

1 1/2 cups Dream Blends rice/quinoa drink (unsweetened)  (You can use any 
   dairy or non-dairy drink, but if it's sweetened you might want to ease up on 
   the other sweetener you use)

1 cup water 

Zest of 1/2 an orange

A few twists of a salt grinder

Directions:
Place all of the ingredients and mix well. I cooked it for 6.5 hours on low and then it sat on warm for a couple of hours. The texture was good (I like some "bite" left). Everyone's slow cookers are different though. You may want to think about how your slow cooker has behaved in previous recipes and how firm you like your oatmeal before deciding how long you cook it. 

I did not add any liquid when I reheated it in the microwave on subsequent mornings, but if you like your oatmeal less firm, then you might add a few Tbs of "milk" or water.

An added bonus is that my daughter, who would rather sing in the morning than get herself ready for school, has something easy to eat for breakfast. A delicious, healthy breakfast with less mess and time spent in the morning is definitely a clear winner in my book!

I hope you enjoy it! If you change things up and like the results, please share in the comments. It's always nice to have more options!

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Lavash Bread and Paleo Hummus Sandwich - Gluten/Grain/Egg/Dairy Free, Vegan and Paleo Options

This is my new favorite lunch! The lavash bread is gluten/grain/egg/dairy free. It is also delicious and pliable which is not typical with bread that is gluten/grain/egg/dairy free :) I found this recipe on the Brittany Angell site: Lavash Bread (click the link to get the recipe). I used the spinach since it doesn't have it's own strong flavor but I'm sure the basil would be delicious. I also don't use cheese since I can't have dairy. Finally, I cut a little of the garlic out because even though I LOVE garlic, as a personal trainer, I need to be able to breathe on people without making them gag ;) After I make the Lavash Bread, I make a cauliflower hummus that I found on the site Livin Paleo: Paleo Hummus. I love the spices in this hummus! I haven't figured out the nutrition information to compare it to traditional hummus but I'm thinking you cut at least some calories using the cauliflower rather than garbanzo beans.

I spread the hummus on the lavash bread then add mixed greens (choose your favorites), sliced cucumbers, and sometimes a lean protein like grilled chicken breast or ground turkey if I have some. The lavash bread is made with psyllium husk and coconut flour so it will keep you full for a while. On that note, the bread is delicious but don't let yourself eat a lot at one time. As my mom pointed out to me, psyllium husk is basically Metamucil, so if you're not used to a LOT of fiber, you could be overloading your GI system if you eat more than one or two pieces.

The variations are endless since the bread does not have it's own strong flavor and you could change the spices you use in the hummus. Now it's your turn ~ how would you build your sandwich?

Good God I Miss Sourdough Bread: My Gluten-Free Journey

I'm sure all of you have heard about going "gluten-free". You may have heard it's just a fad. You may have heard that all you have to do is eliminate gluten and you'll get a flat belly. You may have heard that it can actually hurt you to eliminate gluten. You may have heard that you can solve your child's behavior problems by eliminating gluten. I'm not here to give a universal opinion on whether or not YOU should eliminate gluten from your diet or your child's. I'm simply going to share my personal experience in this post. In the second installment, I will share the pros and cons as well as what I would do differently if I was starting all over again.

Five years ago I went to a new doctor. When I signed in at the front desk, they handed me a very detailed 4-page questionnaire to fill out. I was ready to check "no" to virtually every question and write down the few surgeries I had. But this form was different. It didn't just ask if I had diabetes or had ever had a stroke. It asked how often I experienced headaches (daily), how much they affected my life (greatly). It asked how often I experienced bloating or intestinal distress (when did I NOT?), and how much it affected my life (significantly). It asked about my allergies and asthma. It asked about my level of energy and moods. It asked how often I felt irritable (ooooohhhh, should I answer this one or call my husband for HIS answer?). It was redefining "healthy" for me as I answered the questions. I started to realize that lack of major illness did not necessarily mean that I was "healthy".

When I met with the doctor, she said that many of the symptoms I was experiencing could be caused by a gluten sensitivity. She didn't reccomend any tests, but she did suggest that I eliminate gluten from my diet for a couple of months to see if it changed how I felt. It was really difficult. I LOVE me some gluten. But within a couple of weeks I was feeling significantly better. My headaches disappeared completely. A couple of months later I got a little headache and I couldn't even remember where I put the Excedrin. I wasn't running to the bathroom several times a day. I wasn't avoiding social situations because of "intestinal distress" that could clear a room. I had more energy. I felt less irritable. I felt like I could think more clearly (it was just like a Claritin commercial). I definitely felt the difference. The first couple of times I ate gluten again (either by accident or because I just said, "screw it, I really want that pizza") I felt all of those symptoms come back. It got to the point where it was pretty easy to say "no" because I felt so crappy when I let myself give in. Five years later I've identified other, more subtle side-effects of eating gluten. The most surprising to me was the dry skin/eczema I would get around my nostrils and on the sides of my chin. It started in my early 20s and I didn't even realize it had gone away at first. It wasn't until 3 years into my gluten-free journey that I realized that every time I ate gluten, the dry skin would come back about 48 hours later. I never would have thought there would be those sorts of connections between what I ate and very specific changes in so many parts of my body.

A couple of years after going gluten-free I started having severe, debilitating headaches again. I was also having some increased intestinal distress. I went through neurological testing, CAT scans, an MRI, and some kind of crazy probe that went up into my sinuses. Everything was coming up clear. Then, at the ENT's office, I noticed a poster advertising a test for food sensitivities. I told him about my gluten issue and asked if some other sensitivies could be causing my problems. We did the test and it turns out I am also sensitive to egg yolks, egg whites, all dairy, and almonds. Your body can develop these sensitivities over time. With no gluten, I was eating a lot of these other foods which may have contributed to developing a sensitivity to them. Within a couple of weeks of cutting out these other foods I felt much better again.

The testing also helped me to understand the actual process of what was happening in my body. When most of us think of food allergies, we think of hives or anaphylactic reactions. It turns out there is another type of allergy that results from different antibodies. These non-IgE allergies are more likely to have a delayed onset and have a wider variability in symptoms. This is why it is often so difficult to make the connection between the food and the symptoms. When you eat shrimp and break out in hives 30 minutes later, it's not hard to figure out what's happening. When you eat bread and 18 hours later you feel foggy headed and have diarrhea, it's a lot harder to connect the dots.

Going gluten-free is not easy. Luckily there are many quality products widely available in stores and there are great resources on the web. But a lot of gluten-free stuff is high-calorie crap. In the next post, Good God I Miss Sourdough Part Two, I'll share some of the most difficult aspects of going gluten-free as well as a few of my favorite resources. I hope that sharing my experiences can help you if you decide that going gluten-free is something you'd like to try.

Please share your experiences if you've cut gluten or other foods out of your diet and feel that it has made a positive difference in your health. Your story might help someone make a positive change in his or her own life!

Playing Tug-O-War With the Ocean

A few weeks ago we were at the beach trying to eke as much fun out of the end of summer as we could. Towards the end of the day, our daughter saw a huge kelp bundle floating in on the waves. I guess she decided that it needed to be part of the sand sculpture they were building because she spent the next 45 minutes or so trying to bring it all of the way out of the water. My husband and I watched her, and laughed, and marveled at her persistence. At one point I said, "Only she would play tug-o-war with the ocean and think she's gonna' win." I noticed that my smallish 8 year-old was frequently trying to use her bodyweight to muscle the kelp up the beach instead of using the motion of the ocean to help her. The other day, the image of her fighting the ocean popped into my head as I was waging my own internal tug-o-war.

I struggle with balance. A lot. And I'm really awful at time-management. As sad as I was to see summer end, I was excited that THIS school year, both kids would be in school ALL day!!!! More time to work, more time to get housework done, more time for ME :) The first day they were back in school I unfroze my gym membership so that I could start taking classes again. I promised myself that I would schedule in time for my own personal workouts. We're a week and a half in and even though I really do feel like I have more time, I'm still constantly being tugged in multiple directions. The feeling of being pulled apart is not new and isn't even entirely uncomfortable for me. The hard part is the guilt I feel once I make a decision . . . a huge wave of guilt crashes in and sucks my positive energy away with it. I choose to stay at the PTA meeting and miss Yoga . . .  a wave crashes over me that I'm not sticking to my exercise plan. I take a Zumba class instead of doing the laundry and cleaning the house . . . a wave crashes over me that I'm not taking care of my family. I get a chance to take on a new personal training client or teach a new class in the afternoon . . . a wave crashes over me that it means less time with the kids. I choose to go to Yoga instead of helping to set up the Book Fair . . . a wave crashes over me that I'm not pulling my weight at the school. It seems that no matter how much more *time* I seem to have, and no matter what I choose, I feel like I'm losing.  

What I realized the other day is that the only way to win is to stop fighting. I kept thinking as I watched my daughter that if she would wait for the wave to bring the kelp almost all the way up and then pushed it as a mass to the farthest point of the wave, the kelp would not get pulled all the way back in as the wave receded. If she just waited patiently, the next big wave would help her push the kelp a little farther into shore. Patience and Strategy. I've realized that there are a lot of opportunities for me to exercise. There are a lot of ways that I spend time with my kids and help them (including making money to help support our family and provide experiences for them). There are a gazillion ways I will be able to help out at school this year. I just need to be patient and work on my time-management. Patience and Strategy. And when the waves crash in, and I start to feel guilty about whichever decision I make, I need to turn that feeling around. Instead of letting my positive feelings get sucked away, I need to let the receding wave take away the guilt. We all have multiple demands on us at any given moment: jobs, romantic partners, kids, family members, friends, pets, volunteer organizations, personal endeavors and hobbies. It is impossible to say yes to everything and to make everyone happy; we all know that. But it's not enough to just learn how to say "no" ~ we have to actually accept that it's okay to say "no" and then, to let go of the guilt. We can't be everything, to everybody, all of the time. But we can be enough, for the people who really need us, when it matters. And right now, I'm going to practice floating on that knowledge and learn to enjoy the rhythm of the ocean.

Life-Lessons From an Ironman Triathlete

Palm Desert Triathlon -- Katie placed 1st in her age group (40-44)

I've always felt that one of the best ways to become a better person is to study people whom I admire. My friend Katie is tops on my list in a few categories. Not only is she a fantastic mother, an honest and reliable friend, and a very smart cookie, she is now also an Ironman Triathlete. While competing in a triathlon has never been on my bucket-list, I knew that I could apply what Katie has learned from her success in all of these areas to my own life. 

Katie has always been athletic and competitive and even played soccer for Stanford University with Julie Foudy.  She continued to stay fit through three pregnancies by running regularly. After undergoing knee surgery, however, her doctor suggested she stop running. Katie realized that she had taken her athletic body for granted and decided to start training for triathlons both to make the best of what her body could do now, and to extend her ability to exercise farther into her future.

Competing in triathlons has now become a major part of Katie’s life. She completes one or two big races a year and fits some smaller, single-activity races in between. She trains most days of the week with a combination of long swims, long bike rides, runs, or strength and conditioning work. She has traveled the world to compete, including a sprint triathlon in Australia and a full Ironman Triathlon in Canada. For anyone who is not super-familiar with triathlons (like me), an Ironman is a 2.1 mile swim, 112 mile bike, and 26.2 mile run (I know, HOLY CRAP!!!!, right?)

I am inspired by Katie’s accomplishments, however, as someone who hates to run and can’t imagine doing a triathlon, I wasn’t so interested in learning about triathlons or the training itself. What I really wanted to know was how she fit all of that training into the rest of her busy life as a wife and mother. And I wanted to know how she has maintained her focus and commitment to this lifestyle for years. 

Here are the life-lessons Katie shared with me:

1.       Figure out what makes you “sing inside” and find a way to do it. Living your passion makes you happier which makes you much better as a person and a parent. It also sets a wonderful example for your children. Katie’s parents set this example for her and she, in turn, is teaching her children this valuable lesson. Whether her kids compete in triathlons or not, they will value physical activity and hopefully make time for whatever makes them sing inside. Side note: her 10 year old son Patrick has already competed in 2 kids' triathlons and will be competing in the Pacific Coast Triathlon this September!

2.       Identify your purpose. Every workout should have its own specific purpose which should fit into a framework of the overall training goals. Having a goal gives you focus. Triathlons provide clear results that show how the training is paying off which keeps her motivated. Even her off-season rest is purposeful; it would be impossible to keep up that kind of training and focus all year-round.  Wanting to be successful in the triathlons prompts her to eat better, rest, sleep, and recover because those things are as important as the training itself.

 

3.       Get support. Katie trains with a team and a paid coach. Her teammates encourage her and her coach gives her invaluable knowledge and support.  She makes sure that she communicates with her family about how her training affects all of them. Her husband, Steve, is very supportive, taking care of the kids' needs while she trains. Sometimes she is away for hours on long bike rides or at competitions. She frequently “checks in” with Steve to make sure that she’s not leaning on him too much. She also  touches base with her children and asks that they let her know if they feel that she is away training too much.

 

My favorite quote from the interview is: “There will always be things that need to get done, and they WILL get done.” When she gets on the bike she just focuses on the pedaling and within a few pedal strokes the endorphins start to kick in and the to-do list starts to fade away. It becomes meditative. She said it’s her Prozac. She recognizes that other things can be put off or delegated to others allows her to focus on her workout. This is possible because she has built and maintains such a strong support system. 

4.       You can do more than you think you can. You may have to break the task down into smaller challenges, but you’ll still be moving in the right direction!  Katie said that competing in triathlons has changed her definition of “hard”. Now she feels like if anything seems too difficult, it just means that she needs more practice. While she always feels nervous before a race, she knows that in order to accomplish anything, she needs to push into uncomfortable zones. Competing in triathlons gives her the opportunity to keep raising the bar for herself and challenging her body in new ways. Since I interviewed Katie, I run this as a loop in my head when I workout. And she's correct; it is very empowering.

I won't be competing in any triathlons, but I've already applied these lessons in other areas of my life and I know that I am better for it. Thanks Katie! 

How will you apply these lessons in your own life?

 

                                                                                                               

Stretch Video

This video is a stretch segment I've used in both my Boogie Body and Strength and Stretch classes. You can use a yoga strap or necktie for the stretches that require assistance. Please be sure you warm up your muscles before doing a static stretch routine like the one I've posted.

I hope you enjoy it! Click here to view

Spiced-Up Green Tea Smoothie

 

I was experimenting today (like I usually do when it comes to making smoothies) and concocted this gem of a drink. It is packed with healthy fruits, veggies, and spices. I don't know that you could create a drink with more antioxidants than this one! Green tea, berries, leafy greens, cinnamon and ginger are all high on the list of antioxidant powerhouses.

Warning: while there is fruit in this smoothie, it is NOT sweet! Prepare yourself for something more like a V8 kind of drink than a Jamba Juice style smoothie. But it is yummy and so, so healthy!

8 oz of unsweetened Green Tea (I used Lipton Superfruit today)
3/4 cup of fresh blueberries
3/4 cup of frozen raspberries
1 fresh peach
1/2 cup of fresh mint
1/2 of a fresh orange
4 cups of fresh greens (I used parsley, spinach, dandelion greens, purple kale, and fordhook chard)
2 small thumbs of ginger
1/2 tsp cinnamon
1/2 tsp of vanilla extract

I put all of the ingredients in my Vitamix in the order listed. I also added quite a bit of ice toward the end since I like my smoothies cold. This filled the entire blender so it's plenty for a whole family or a couple of very hungry friends! You could take out the peach and it would probably taste the same; I happened to have one that was on the far end of ripe and didn't want to throw it away. Taking it out would cut the sugar/calories. Keep in mind that if you are following Weight Watchers, they don't count the fruit and veggies in a smoothie as zero Points Plus. I calculated 6 Points Plus for the ENTIRE recipe (which, as I said before, filled the whole blender). This is an incredibly nutritious and filling 6 points! If you had less and added a little protein either into the smoothie or on the side you'd have a snack or meal replacement that could make you happy for at least a couple of hours.

On a side note, I bought these cups at Sprouts and I love them for smoothies.They have the little wire ball inside so that you can shake up a powder smoothie without using a blender. If you don't guzzle down your green smoothies pretty quickly they can start to separate and then you have a thick frothy part that I don't find very appealing. A quick little shake in one of these bad boys and it's good as new!


I hope you enjoy the recipe! Let me know what you think!

!!!!!Richard Simmons!!!!!

I'm always talking about making exercise fun and finding healthy ways to celebrate life's accomplishments. I recently practiced what I preach by celebrating my birthday with Richard Simmons at his Slimmons Studio in Beverly Hills, CA.

I have always loved Richard Simmons. He just makes me smile. I believe that he genuinely cares about people and loves helping them get healthier and happier. I love that he is so authentically and unapolagetically him. Taking a class with him was definitely a "bucket-list" item and I thought it would be a meaningful way to celebrate my birthday and the fact that I finally figured out what I want to be when I grow up.

A group of my students and friends drove up early Saturday morning (we wanted to make sure we had spots since his classes can fill up quickly). We were all a little shocked when Richard walked in as he was looking a little less "Richard Simmons" and a little more "drag queen". It turns out he was doing a Korean pop music theme for class that day and came costumed for the occasion.

The class was fun; Richard was playful and engaging. I was happy that there were a few front row divas to watch since Richard moved around the room a lot and was usually hard to see. I happened to be towards the front next to a gorgeous guy who really knew how to dance so I "followed" him ;) Richard was a little raunchier than I expected and really loves dropping the F-bomb. I tend to use that expletive quite a bit myself so I responded well to that! At one point he yelled, "Keep your tits up ladies!". I thought that would be a fun alignment reminder to yell out in my classes but I'm not sure how it would go over at the Senior Center. I guess that's one of the perks of being a fitness icon and owning your own studio :)

We all agreed that it was worth the drive and that we'll be heading out to his class again soon. Wanna' join us?


Here are some more photos from our day.

 

In the interest of full disclosure, I followed this up with a night of indulgent food and wine with good friends. Hey, it's all about balance, right?

My Favorite Green Smoothie Recipe

I splurged and bought myself a Vitamix recently and I'm soooooo happy I did. I've been experimenting with different combinations and so far, this recipe is my favorite. I made some the other morning for the kids and they not only drank it, they said it was "delicious"! Granted, I prepped them by reminding them that it wasn't going to taste like the smoothies I make them with yogurt and berries. I wanted to manage their expectations so they wouldn't immediately say they didn't like it just because it was different. I also told them (for the gazillionth time) that our bodies need a lot of different nutrients and that this smoothie provided many, many good things for them without them having to eat things like a kale salad.

I got these ingredients from Sprouts and Trader Joe's. I try to get the greens from the farmer's market, but when I can't make it, I find Sprouts has a good selection, especially in the organic section. Trader Joe's has great prices on frozen fruit.

Pineapple-Mango Green Smoothie:

1 cup of water (to start)
1/2 cup of light coconut milk (unsweetened)
3/4 cup of frozen pineapple
1 & 1/2 cup of frozen mango
1" x 3/4" thumb of fresh ginger, peeled 
1 & 1/2 cup of spinach
1/2 cup of flat leaf parsley
1/2 cup of dandelion greens
1 cup of purple kale

I like my green smoothies very liquid-y so I usually end up adding some water at the end. I also like them very cold so I usually add a little ice. This recipe made enough for me to have a HUGE cup, my husband to have a normal-sized cup, and my kids each to have a small cup. That is all I had for breakfast at about 7 a.m. and it kept me satisfied through teaching a Zumba class and a Strength and Stretch class. I didn't eat again until 11:00 a.m. and I didn't feel like I was ready to pass out or commit a homicide!

I hope you enjoy the recipe. Let me know what you think and if you tweak it at all, please share the results!

Crisp Apple Slaw

This is another favorite in our house. The last time my husband made it, the kids and I ate it all before he had any. He wasn't happy. So I decided to find the recipe, tweak it a bit to reduce the calories, and see if I could create the same magic. The result is cold, crispy, and sweet with just the right vinegar bite. I make enough for an army so the amount here would be perfect to bring to a bbq or to feed a large family. If your family doesn't scarf it down like mine, you could definitely cut everything by half and have enough for a dinner and leftovers.

Ingredients:
1 small head of green cabbage, shredded (12 cups)
1 small head of red cabbage, shredded (12 cups)
1 fennel bulb (3.5cups)
3 granny smith apples, cut into matchsticks (6 cups)
3 pink lady apples, cut into matchsticks (6 cups) -- you can use any sweet, crisp apple

3/4 cup canola oil (I found a non-GMO one at Sprouts)
3/4 cup apple cider vinegar
1/2 cup + 1 Tbs no sugar-added apple juice
1/3 cup honey

Cut all the veggies and combine. I used a trick that I learned from my Aunt Kathy who loves to entertain and cook for crowds. I put the veggies in a clean trash bag and shook it all around. Then, I whisked all of the wet ingredients together, poured it over the veggies and shook it again. This can be done in a bowl instead, but then you don't get to dance around the kitchen shaking a trash bag full of cole slaw :)

This is fantastic for anyone with an egg allergy or who is vegan.  It is also a safer salad to take on a picnic as the dressing is not mayo based. Plus, it's yummy and healthy!

Serving Size: 1.5 cups

Weight Watchers Points Plus Value: 3

Nutrition Info:
     Calories: 114
     Carbs:    14
     Fat:        6
     Protein:  1
     Sodium:  24
     Sugar:    10

Next time I will probably reduce the oil a bit which will bring the fat and PPV down. I think the nutrition values/PPV are also a little high because if you let the slaw sit in the fridge for a bit, a lot of the dressing settles at the bottom of the container so you're not actually eating it. But, if you're trying to manage your weight, it's usually better to OVERestimate your calorie consumption.

I hope you enjoy it! Please let me know what you think. If you tweak it, please let me know how it comes out :)

Victory Is Yours!

Our 60 days of the Healthier You Challenge have come and gone. How did you do? Most of you are probably like me: I made some good progress but didn't consistently meet all of my challenges. I assessed and tweaked along the way. I patted myself on the back some and kicked myself in the butt some. I didn't achieve major physical transformations but I do feel like I learned some valuable lessons and adopted some good behaviors along the way.

The challenges you set for yourself will largely determine how you assess your progress. Hopefully you wrote out your challenges so you can look back at them now to review what you've accomplished. Your challenges were supposed to be process-oriented rather than goal-oriented but you also stated desired outcomes. These are generally how we measure our success.

Here are a few of the responses I've gotten from people about the outcomes they've earned by challenging themselves to adopt healthy behaviors like quitting smoking, drinking more water, eating a healthier diet, exercising, taking vitamins, and sleeping more: 

• Look younger
• Breathe easier
• Sleep better
• Better digestion, fewer stomach aches
• Less moody
• Improved overall mood
• Reduced stress
• Fewer headaches
• Improved relationships
• Able to get things done more easily (housework, yardwork, etc)
• Clothes fit better
• Improved blood sugar levels
• Improved blood pressure
• Improved cholesterol levels
• Fewer falls
• More independent (have the strength and agility to lift, bend, carry, etc.)
• Can put on underwear without holding on to the dresser (still my personal favorite!)

For any and all improvements in health behaviors, people generally find that they experience emotional changes as well. Many of us feel:

• More confident
• More competent
• More energetic
• Happier
• More optimistic

When you change a health behavior successfully and feel the emotions above, you might also feel more able to take on other challenges in your life. The tools I've given you during the Healthier You Challenge can be applied to virtually any area of your life. Are you stressed about money? Do you feel rushed and anxious a lot? Are you afraid to have anyone over because your house is always messy? Are you unhappy with your performance at work? Why not set some challenges in these areas? Remember these key steps:

1. State challenges in the positive
2. Make your challenges process-oriented rather than goal oriented
3. Make challenges Specific, Measurable, and Achievable
4. Scaffold and Hook behaviors
5. Log your behaviors
6. Reassess and Tweak as needed
7. Give yourself credit
8. Keep challenging yourself in new ways as you maintain the behaviors you've already changed
9. Make a fresh start if you need to

You can always refer back to previous posts if you need a refresher on any of these steps.

I'd love to hear from all of you about the changes you made, the benefits you earned, and what new challenges you are planning. Your experiences might help other people change their lives too!

Is FOMO Holding You Back?

A few months ago I read an article about FOMO -- Fear of Missing Out. The author argued that one impact of social media has been that we now overextend ourselves because we're so afraid of missing an opportunity. She used examples like seeing a friend post fun photos on Facebook of a dinner out that you couldn't attend. The result of having a few experiences like that leads us to say "yes" too often, wreaking havoc on our schedules, our bodies and our minds which all need some rest. As I read the article, I kept thinking about how for most of my life, being healthy was fraught with FOMO moments. Here are a few FOMO inducing situations and how you might be able to deal with them:

1. FOMO: Social Events -- In our culture, socializing and celebrating often revolve around food and alcohol. Sometimes, we feel like the only way to stick to healthy behavior changes is to avoid social situations where we will be challenged. Rather than feel like you are missing out, can you change the way you and your social circle spend time together? Here are a few ideas: 

Invite friends and coworkers for a walk or hike.

Instead of a dinner-out with your spouse, try a new fitness class together (like, maybe Zumba? wink-wink). Couples who take on new challenges together tend to be happier. Plus, studies show that when you work out, dopamine levels in your brain increase which makes you feel more loving toward your partner. Double-Bonus!

I will be teaching Stroller Strides soon and one of the aspects of the program I like best is that it gives parents a chance to socialize with each other and to build a community while everyone is getting fit! Much better than Moms and Muffins (or Moms and Margaritas).

Maybe exercise is not part of your Healthier You Challenge. Maybe you are trying to eat healthier foods, quit drinking alcohol, or quit smoking. What if you learned something new with your friends that didn't revolve around eating, drinking, or smoking? Take up knitting, or woodworking, or photography.

 

 

Maybe you are trying to get more sleep but you stay up late with your partner, or friends, or on social media like facebook. It may not be a matter then of changing your environment or activity but of setting clear boundaries with the people in your life and explaining those boundaries to them. "Hey, _________, I really love our late night chats but I'm trying to get more sleep. Could we get together for a walk twice a week instead?" If your social network is not on board with your healthy changes, it may be time to find some new friends. That may sound harsh, and I don't mean cut people out of your life entirely, but you may benefit from finding people who already engage in the healthy behaviors you are trying to adopt. Hang out with them, learn from them, be inspired by them. Create your own social events that incorporate your new, healthier lifestyle. You won't have FOMO because you'll be too busy having fun in different ways!

 

2. FOMO: Food --  For some of us, the only way to control what we eat is to control our environments and avoid being around certain foods that we tend to over-eat. You might be like me in that once I eat things like cookies or chips, I want to keep eating them, at that moment, and for the foreseeable future. I find that I have to pretty much eliminate high-calorie, low-nutrient foods to keep my weight stable (crackers, chips, sweets, ice cream). I found out a couple of years ago that I am allergic to gluten, eggs, and all dairy. While it is challenging to avoid these foods, I find I don't miss them as much as I thought I would. I use substitutions and I remind myself how awful I feel when I eat them. It almost always works. Sometimes we have to remind ourselves that food is just food and that we really can live without eating certain things. Maybe not peanut butter. But just about everything else we can live without.

What provokes FOMO for you? How can you fill that space with something that will help you with your behavior challenges? Take some time this week to think about it and plan ahead for those FOMO moments!

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