Happiness Advantage Challenge!

 The Happiness Advantage by Shawn Achor is a PBS special I watched this week. There is also a book of the same name. 

Shawn is a researcher who studies happiness. His findings are pretty hard to dispute! So based on his research comes the challenge. Are you willing to take the challenge with me? Here it is! Let me know how it goes!

Choose one to do for the next 21 days:
1. Write down 3 things at the end of the day that you are grateful for that are specific and happened over the past 24 hours.
2. Write for two minutes at the end of the day aout one thing that happened that day that made you happy, grateful thankful etc. Write about it in detail. I.E. If it was a grea

t sunset, where were you, what did it look like, what time was it etc. 

3. Spend 15 minutes a day doing something FUN and ACTIVE. For example a great walk, gardening etc. 

4. Meditate on something that as recently made you happy. Just sit still, and spend two minutes thinking about a recent event or person that you are grateful for. Just like step two think about every detail of that event of person. 5. Every day spend a total of two minutes writing to someone or telling them in person how you are grateful for them and be specifc of the why. Has to be a different person everyday.

Ok so that's your challenge. 21 days straight. No days off, just pick one...and away you go!

Great Article!

Loved this article...added some of my own thoughts in Pink. ;)

26 Healthy Habits That Really Aren’t So Healthy

August 20, 2012 | By Laura Schwecherl & Kelly Fitzpatrick, Greatist.com

Getty Images

 

From magazine headlines to wise words from our mother, we’re constantly bombarded with “tips” to keep our health in check. But before drowning in diet soda and daily showers, reassess some of these behaviors that may be doing more harm than help.

Foods and eating habits:

1. Enhanced water. A little faux fruity flavor might seem like a great way to up H2O intake, but flavored water, like Vitamin Water or even Smart Water, can be filled with sugar. Skip the artificially sweetened water and infuse water with actual fruit.

2. Granola and granola bars. Granola is made from whole grains, so it can’t be bad, right? Not so fast. Granola and granola bars are both calorically dense and often contain a ton of sugar. You may as well eat a candy bar…READ YOUR LABELS!

3. Protein bars. Protein bars don’t fall far from the granola-bar-tree. They are often ultra-high in calories and sugar—not exactly what the body needs after a hard workout. Choose a healthier high-protein snack instead. READ YOUR LABELS! I have been loving Think Thin Bars!

4. Vitamins and supplements. Multiple studies have shown that taking vitamins (in pill form) may not have any positive effect on long-term health. Researchers have surveyed the nonexistent (or even potentially harmful) ties of vitamin E and C supplements with heart disease, cancer, and cancer treatment. Plus, most people get all the vitamins they need from their food, and substituting pills for whole foods may mean missing out on the benefits from other compounds found in the natural sources. Listen, You need vitamins, so if you don't get them from your food, in my mind you need to take them in pill form. I think this articles point is that it would be preferable to get all your nutrients in your food!

5. Light beer. News flash: Light-beer doesn’t necessarily mean less calories. Instead, many simply have a lower alcohol content. And for those interested in getting a buzz on, the calorie difference may be negated by the need to drink more. Sip a healthier beer instead, and split up the six-pack between friends.

6. “Low-fat” foods. Think twice before skipping the fat-filled salmon. While cutting some fat could help weight loss, we may miss out on some big benefits from healthy omega-3 fats, such as boosting brainpower and lowering the risk of heart disease.

7. Skipping meals. Skipping meals probably won’t save us any calories in the long haul. Forgoing a meal may result in overeating later on, so choose a healthier lunchtime treat instead.

8. Bottled water. Some bottled water may be filled with bacteria or chemicals when bottled in plastic containers. So grab a water filter and purify tap water instead.

9. Passing on dessert. Don’t deny your favorite dessert. If really craving that double chocolate brownie, enjoy a few generous bites instead of going for seconds at the dinner buffet line—which could rack up even more calories.

10. Diet soda. Diet Dr. Pepper may not be our friend. Scientists suggest too much of these zero-cal beverages could do as much damage as the sugary stuff, potentially leading to weight gain and an uncontrollable sweet tooth. The solution? Skip the soda completely and opt for a healthier choice. This is the hardest one for me.....keeping a pitcher of sugar free lemonade  handy in my fridge helps so much!

11. Juice diets. Many of us could use a few more fruits and veggies, but we don’t need to have spinach-apple juice for breakfast, lunch, and dinner. Juice diets may leave out important nutrients and enough calories to stay strong throughout the day.

12. Microwave diet meals. Try making your own meals, without the box and frozen plastic tray. Many frozen meals are packed with sodium, while lacking veggies and enough calories. Short on time? Make a large batch of your favorite meal over the weekend and freeze individual portions to eat throughout the week. Listen if you are in a bind, you are in a bind, these meals are at least portion controlled. But they should be for emergencies only, and in lieu of your only other choice being to skip the meal totally!

Hygiene and health:

13. Hot tubs. They may be super relaxing, but hot tubs are a one-stop shop for bacteria and germs, and may even cause a rash. Gross.

14. Antibacterial soap. It may not be worth scrubbing down with the fancy stuff: Regular soap and water is just as beneficial when it comes to staying squeaky clean.

15. Brushing right after every meal. Just ’cause dessert was devoured doesn’t mean we should grab the toothbrush and paste. Wait at least 30 minutes after a meal so saliva can neutralize the acid in the mouth and strengthen the enamel on those chompers.

16. Avoiding the sun. While too much sun could cause a nasty burn (or worse!) sidestepping the sun at all costs may lead to a lack of Vitamin D which is essential for proper muscle and bone development.

17. Daily showers. Stop the scrubbing! Hopping in the shower too often may irritate and dry out skin. If you really need to freshen up, spray on some perfume or cologne and save the shower ’till tomorrow.

18. Catching up on sleep. We’re sorry to break it to you, but it’s pretty tricky to catch up on sleep. So rather than skimping on sleep in order to cash them in later, aim for a solid seven to nine hours a night.

19. Sitting up straight. Yeah, we’re surprised too. Sitting up straight may be bad for the back, so skip the seat and try a standing desk at the office.

20. Cleaning with disinfecting products. There’s some evidence that certain chemicals in disinfecting products could lead to asthma. Simply use a regular cleaning product or detergent without the chemicals instead.

Working out:

21. Only doing cardio. Hitting the roads is great and all, but don’t retire the weights for the running shoes. Make sure to strength train to burn fat, lean out, and look badass in the process.

22. Doing a million crunches. The secret to six-pack abs probably isn’t crunch after crunch. To flatten out and tone up the core, try running some intervals, lifting a few weights, and cleaning up that diet instead.

23. Breathing deeply through the chest. Whether running the final lap or heading down the basketball court, avoid deep breathing with the chest. For a most effective breath to help any athlete’s performance, remember to use the diaphragm!

24. Static stretching pre workout. When warming up, static stretching (aka holding positions for a certain length of time) won’t do much in way of preventing soreness. Skip the still motions and do dynamic stretches, like lunges and high knees, instead.

25. Lifting machines. Most lifting machines focus on single joint exercises, which fail to improve muscle imbalance and does not burn as many calories as hitting the squat rack or swinging a kettlebell.

26. Hitting the gym daily. Don’t get us wrong, exercise is important! But spending too much time at the gym leaves little time for muscles—and the mind—to recover. Make sure to get at least one or two days of rest, and dominate those dumbbells the rest of the week.

Greatist is the fastest-growing fitness, health and happiness start-up. Check out more tips, expert opinion and fun times at Greatist.com.

Brocomole Recipe!!!!!!

Brocomole

1 avocado, peeled and pitted

1 large head fresh broccoli

2 tablespoons red onion, minced

4 cloves garlic, minced

2 tablespoons lime juice

1 tablespoon hot pepper sauce

2 tablespoons chopped fresh cilantro

salt to taste

Directions

Boil or steam broccoli until very soft.

In a large bowl, mash broccoli with avocado. Mix in onions, garlic, lime juice, hot pepper sauce, and cilantro until mixture resembles the consistency of mashed potatoes. Season to taste with salt.

Nutritional Information

Amount Per Serving  Calories: 30 | Total Fat: 1.9g | Cholesterol: 0mg

 

Pilates Rock Mat Class

Everyone's invited!!! Wednesday the 15th and Wednesday the 22nd of this month ay 6:30pm I am teaching a special Pilates Mat Class to introduce all my friends to Bird Rock Fit in La Jolla. Classes are only $5 a class and you need only a mat. So please check us out!

5490 La Jolla Blvd, La Jolla, California 92037

HOW GROSSSSSSSSSSSS!

http://www.rodale.com/gross-food

Announcement!

BIG ANNOUNCEMENT! As of August 17th I will leaving the PAC and venturing out on my own. Scary, yes, exciting, yes! Do not fret my loves...I will still be teaching my group ex classes there as well as at a few other clubs around the city. Please message me for more details on my schedule and training availability!

Which milk goes into my coffee?!?!

One of the most recent challenges in the "WHAT THE HECK IS GOOD FOR ME" department is over milk? Cow milk, rice milk, almond milk ...OH MY!  Here is a quick break down to help you decide!


Cow's milk
Pro: Hands down, cow's milk has the most calcium , and almost double the protein of any other type of milk. And because it comes in several types — whole, 2 percent, 1 percent or skim — that nutrition is accessible no matter which option is chosen. "It also has a more well-rounded nutritional profile," Gazzaniga-Moloo said.
Con: Lactose intolerance affects a substantial number of Americans, causing abdominal pain, gas, bloating or diarrhea. But the condition doesn't mean it's necessary to go lactose-free. According to the National Digestive Diseases Information Clearinghouse, those with lactose intolerance can typically drink up to four ounces  of milk several times a day without experiencing symptoms.

But milk allergies still derail those plans for 2.5 percent of all American children, according to the American Academy of Allergy Asthma and Immunology. Fortunately, about 80 percent will outgrow the allergy before age 16.

Soy milk
Pro: Made by soaking soybeans and grinding them with water, soy milk is rich in protein and calcium and has no saturated fat. It also scores low in calories and comes in many flavors. "It's another good alternative for lactose intolerant people," Gazzaniga-Moloo said.

Con: Soy products can inhibit protein and mineral absorption, offsetting its health benefits. "We still need more research to figure out where it's going to have its place," she said.
Studies investigating soy a€™s role in breast cancer have yielded mixed results. Some findings suggest a substance in soy acts as a hormone in breast cells, fueling increased cancer risk.


Goat's milk
Pro: A staple in much of the world, goat's milk is more easily digested by some because its protein molecules are sized differently than cow's milk. It packs as much calcium as whole cow's milk and contains more tryptophan, an essential amino acid.  

Con: Goat's milk contains lactose, eliminating it as a choice for some. And its distinct taste — a combination of sweet and salty — can be offensive, Gazzaniga-Moloo said, as can its strong odor.

Almond milk
Pro: Made from ground almonds mixed with water and sweetener, almond milk has become quite popular in the last several years, Gazzaniga-Moloo said.  It shares several properties of dairy milk: Both have a wide variety of vitamins and minerals, and a comparable fat content. Almond milk also has a rich, nutty taste and comes in several flavors, making it an attractive alternative for those allergic to dairy or soy.

Con: Protein is sparse in almond milk, with only 1 gram per cup, compared with 7 and 8 grams for soy and cow's milk, respectively. It's not suitable for those with nut allergies and lacks the B vitamins in cow's milk. Some almond milk has substantial amounts of sugar added, Gazzaniga-Moloo noted, making it worth a peek at each brand's ingredient list. 

Rice milk
Pro: Made from ground rice, this type of milk is very low in fat and calories. It also comes in plain or vanilla flavors and is lactose- and soy-free.

Con: Nutritionally, rice milk falls short compared with other varieties, Gazzaniga-Moloo said. It lacks Vitamins A and C, and contains very little protein. "It should rarely be chosen thinking it's going to provide some superior nutritional health benefit, because it's not," she said.

Coconut milk
Pro: Made from ground coconut meat and juices, this milk is rich, creamy and tasty and is a mainstay of Indian and Thai cooking. Its fats are more easily digested than those in dairy milks, Gazzaniga-Moloo said, and coconut milk is low in cholesterol.

Con: Watch your waistline — coconut milk has a whopping 467 calories per cup. It's also low in calcium and protein and high in saturated fat. "We really have to take a look at the total calorie count and fat content," she said. "It's definitely an indulgence."

Update: I have recently seen regular non-canned Coconut Milk that has only 50 calories and 5 grams of fat, which is perfect to add to your coffee or to pour over a bowl of cereal.  The fat found in Coconut Milk is actually a good kind of fat that is metabolized quickly, which is why some scientists believe that it may be a great tool for Weight Loss. Just READ YOUR LABELS!!!!

Raw milk
Pro: Proponents of raw milk, which is unpasteurized milk from cows, goats or sheep, bill it as "nature's perfect food," Gazzaniga-Moloo said, because it comes straight from nature with no processing.

Con: Raw milk can harbor dangerous bacteria such as salmonella , E. coli and listeria. According to the U.S. Centers for Disease Control and Prevention, more than 800 Americans have gotten sick from consuming raw milk and its cheeses in the last 13 years. "It's certainly not a risk I choose to take," she said. "It can be a very passionate issue, but if people are going to choose raw milk, it needs to be an informed choice."

Organic milk
Pro: Passionate supporters of organic food and products appreciate that it was produced without growth hormones, antibiotics, pesticides or synthetic fertilizers.

Con: The cost of organic milk is about double that of nonorganic milk because of its perceived health benefits. But in actuality, it's not significantly healthier than typical milk, if at all, Gazzaniga-Moloo said.

Hemp Milk
Doctor Oz’s favorite alternative to Cow’s Milk is something called Hemp Milk which comes from Hemp Seeds.  Samantha Heller said that Hemp Seeds are a cousin to pot and marijuana, but you cannot get high off of it.  Hemp Milk will help you to feel energetic, but it also is great for your memory. Why?  Because Hemp Milk is rich in Omega 3 Fatty Acids, which are great for your heart and your brain.  Your brain is 2/3 fat, and the omega 3 fats help your brain’s neurons to communicate properly.  Dr Oz said that he loves Hemp Milk on cereal and in his coffee because it is a wonderful source of Omega 3′s and it improves your cognitive function and memory.

How to Get Back into a Routine!

Has the summer time meant a little more of fun in the sun and a little less exercise for you? Has happy hours, bbq's and camping taken a front seat to push-ups, squats and lunges? well then it's time to get back into your fitness routine and here are some helpful hints to get you there. I borrowed this list from www.lifehack.org and then made some "Kimmel Tweeks. " 

1. Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
2. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
3. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you.Find a class, a machine, or a routine you actually...enjoy! A great music set list on your i-pod helps as well! 
4. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
5. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit. Most people are so less likely to cancel on a friend, then om something they are doing for themselves.
6. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
7. Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
8. Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
9. Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
10. Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
11. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.
12. Know your limitations - Know what you know and ask for help when you don't. You-Tube can be a great resource when its from a reputable source and a bad injury waiting to happen when you are following some joe-shmo. It's worth the investment to get a trainer if you are looking to do something totally new like kettlebells, cross fit etc.
13. Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
14. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.
15. Make it comfortable- If your sneakers hurt, and your pants are too small....let's face it, you'll throw in the towel before you start. Make sure you clothes fit your activity as well (dry fit for sweaty activity, layers for hiking, sports swimsuits for swimming etc.). Sneakers have a shelf life and injuries can occur when an old pair stays around a little too long! catch my drift? :)

The Olympics have me JAZZED!

Have you seen this video from the USA Swim team? LOVE!

http://www.youtube.com/watch?v=YPIA7mpm1wU&feature=youtu.be

Different Therapeutic Treatment Advice

Hello all, let’s for a second talk about holistic health methods, shall we? I am a BIG, HUGE, GIGANTIC believer in exploring different techniques for increasing, maintaining, strengthening your health. There is just no one size fits all method. I would love to share with you some of things that I have been experimenting with lately…and please share if you have any experiences of your own. Let me be clear, these are things I do….I am not prescribing any of these methods for anyone! I am a personal trainer. My certifications are in training techniques, not homeopathic therapies. This is just my experience so take it for what it is. 

First, I love me some chiropractors. About 5 years ago I herniated a disc in my lower back. I found Pilates to be the most helpful in helping me work through the acute stage of my injury. However, since then I have used a treatment plan that included chiropractics to manage the occasional pain that I still feel in my lower back. Coupled with my Pilates routine, I have avoided surgery (even after I was told that surgery was unavoidable given the severity of my herniation), have little to no pain, and enjoy increased mobility and flexibility throughout my back and hips. Additionally, recently my chiropractor and I have been experimenting with the Graston technique on my ankles. I have to say, after having a swollen left ankle for approximately the last 18 of my life…I am STYMIED at the results. NO SWELLING! It’s amazing to me. So what is the Graston technique you ask? Graston is a form of soft tissue mobilization and manipulation that uses a special instrument to break up scar tissue and adhesions in fascia and muscle. I can’t say this enough; my ankle looks and feels better than it has in years! So that is my two cents on chiropractic work. You will hear many warn you against going, call them quacks what have you. All I can say is it works for me. So my advice to you is to do your research, ask for recommendations from trusted sources and meet with your doctor before starting treatment. I have never had a chiropractor who had me lay down on a table and started cracking away, but I have heard scary stories of such. A good doc is going to give you a full exam, run tests, and explain to you what he or she is doing and why. If you are in San Diego try Dr. Lance Cohen or Dr. Jay Kunard.

The second method I have recently began playing with is Reiki. Reiki is a form of energy healing. Three therapists I recommend are Jessica Elzinga, Ashley Branker and Michael Purviance in the San Diego area. This technique is a Japanese technique for stress reduction and relaxation that promotes healing. Basically I laid on a table and my practitioner slowly and methodically hovered her hands over my body. She spent a certain amount of time in different areas. At one point my head started buzzing so loud it sounds like radio feedback inside my head. WEIRD!!!!!! My practitioner also used a pendant, and well let’s just say I was a little closed off to this method, and therefore I haven’t felt all the benefits yet that I am told I will feel but I will say this; after my first session I slept deeper than I had in years! I am really excited to keep exploring this method!

I had my first acupuncture experience last week. Ok I’m in love! Sandra Rudin worked on my upper back and (sorry for being graphic) menstruation relief. It was amazing! I felt so relaxed after, and had probably the most comfortable cycle I have had in months. I never felt the needles at all and it was actually relaxing as she placed them in. She then hooked up a wire and did some electro therapy (not sure how to explain this better quite yet) but this part was awesome and made my muscles feel really rejuvenated. I have a good friend that swears that acupuncture cured her depression and another that used it to get pregnant. Not sure how any of this works….but I will let you know because I am hooked!

The last therapy I want to tell you about today is probably the one that is going to worry you all the most in terms of me sounding nuts for trying. It is called NET, Neuro- Emotional Technique. It is mind-body technique that uses a methodology of finding and removing neurological imbalances related to the physiology of unresolved stress. Emotions such as fear, anger, grief and many others can negatively affect us long after the original event that caused them. When our body fails to “let go” of these emotions we can find ourselves with unexplained aversions, self-sabotaging behaviors, and chronic physical problems. My first “treatment” lasted an hour and a half and included several tests, some self-reporting, some physical, some relating to my structural being and some relating to my emotional being. All my follow up appointments have been about an hour. I don’t want to tell you more than that quite yet for fear of you not trying. The person that referred me to this technique just kept saying “you have to do this.” I would ask what it is, and she implored me to just trust her and go. Well I did, and I feel like I treating areas of my body and brain that I never thought I either had problems with or could fix. I’ll say this NET treatment is not psychotherapy although it sometimes feels that way. My doctor is not a psychic, but sometimes it feels that way. This is not the same as meeting with a nutritionist or an allergist, but sometimes it feels that way. This is not the cure all for all my ailments, but sometimes it feels that way. If you have ever felt stuck, or physically inhibited in any sort of unexplainable way. If you have any sort of pain to manage…I can only say….I would try this treatment. What do you have to lose? In San Diego, I recommend Dr. Nathan Cohen.

So that’s my two cents…I will let you know if I try anything else in the near future. Please share below if you have any experiences with any of these techniques or techniques of your own.