piLALAtes

Play it up

2011-08-10T09:00:00.001-05:00

I know it's been awhile since my last posting, but that is because I have been living the topic of this post. I've been out enjoying the summer and playing as much as possible. Riding my bike, camping out in nature, hiking, swimming in the lake, rowing a boat, jumping in mud, and basically acting like a kid.

Working out can be serious business, but I think we can all get so much more out of our movement if we release the idea of "working out" and take on the inspiration of playing within our bodies. Sometimes we work so hard that we actually have the opposite effect of the movement we are looking for in our bodies. When I was first learning Pilates I would try so hard to "lift up out of the crown of my head" that my eyebrows would constantly lift, causing me to wrinkle my forehead, which may cause me to invest in botox. I was working so hard to do the correct movement that I actually created more tension in my body through not only my face, but my shoulders and neck. What I really need to do was release and play within the movement to achieve a much more authentic movement.

In Pilates no other exercise describes this better than "Rolling Like a Ball". The movement must be playful, fluid, elegant and soft while maintaining a rounded, stable shape. If you work too hard, the ball with flop and bounce. It needs to move playfully on the breath like an evenly balanced scale or a beach ball blowing in the wind effortlessly. While Pilates is about elements like Precision and Control, more and more in our society we need to encourage exploration, release, and childlike curiosity to truly find the depth and beauty of the movement. So stop being so serious and get out there and play a little, you may discover your inner child still lies within just waiting to come out and play.

The Posture of a Princess

2011-05-03T13:31:00.000-05:00

We all tuned in to watch the pomp and circumstance of the royal fairy tale wedding of Kate Middleton and Prince William last Friday. Waiting on baited breath to see what dress the new Princess would wear as like a butterfly she went in as a commoner an emerged as the Her Royal Highness the Duchess of Cambridge.

I thought the dress was exquisite but more so was amazed at Kate's elegant, statuesque posture. She was so regal and dainty as she placed her slender hand on top of her fathers and eventually her princes. Her shoulders were gently broad across her chest and softly back exposing a beautiful, yet graceful openness. Her carriage was like that of a lithe dancers as she elegantly maneuvered from father to husband, commoner to princess. From my view she was already regal entering the chapel. She carried herself with such grace, command, elegance, femininity and beauty.

Her posture and elegance to me is what made the dress such a beauty. We may not all get to be princesses but we can command the attention of one. The gentle elegance of an open lifted chest with the shoulders gently gliding down one's back will give you the elegance and grace of royalty.

Tune into your posture next time before a hot date or big meeting.
Take a moment to breath fully into your lungs and open your heart, chest, and collarbones outwards and upwards.
Roll your shoulders back and down in circular motions a few times.

Allow this opening and lightness carry you with confidence, grace and elegance as your subjects bow down to your every will.

Rebirth

2011-04-26T08:57:00.000-05:00

Here comes the sun.

Living in Chicago the gray, cold weather can definitely get the best of you. Seasonal depression seems to inhabit most Midwesterners mind frame. The appearance of the sun immediately changes my outlook on my day and life in general, especially in the spring. Throw a sunny, 55 degree or above day at us and people are out strolling the streets in abundance, playing at the park, sitting outside to eat, and generally smiley, happy people.

Nature goes through rebirth with the spring rain allowing fresh flowers to bloom and grow, why shouldn't we do the same?

Spring is the perfect time to clean up our health and give ourselves a much needed rebirth and reemergence. As new fruits and vegetables come into season its time to take stock of our pantries and add some fresh seasonal favorites. Find a new recipe that bursts with spring flavors. Add some citrus, berries, or grapes to your favorite salad.

As the days start to get longer our circadian rhythms begin to change as well. Making it easier to get up earlier in the morning and enjoy the afternoon and early evening a little more. Make the best of the additional daylight. Find an early morning yoga class or outdoor boot camp class. Invigorate your day by starting with movement. Get up a little earlier than your normal routine and find a nice meditation spot to sit and breathe.

Like the spring blossoms give yourself the much needed fertilizer to energize your mind, body, and spirit into rebirth.

Matthew Sanford's Waking: A Memoir of Trauma & Transcendence

2011-04-04T08:00:00.003-05:00

Would you know from looking at this picture of Matthew Sanford practicing yoga that he is disabled?

Matthew is paralized from T4 downward due to a tragic car accident that occurred when he was just 13 years old. Yet not only does he go on to practice yoga but actually is a yoga teacher.

In his book Waking: A Memoir of Trauma and Transcendence, Matthew Sanford describes the tragic event that changed the course of his life forever. He speaks of the numerous and painful surgeries that he endured and how his mind-body connection not only helped him through but opened him up to his new physical body.

"The splendor and subtlety of living is most apparent in the conscious prescence of the silence"

He describes his journey through yoga as "backwards". Most westerners move through the asanas or poses to get to silence, Matthew's silence allowed his mind to guide him into the poses which his body could not feel.

" alignment and precision increase mind-body integration regardless of paralysis. The mind is not strictly confined to a neurophysiological connection with the body. If I listen inwardly to my whole experience (both my mind's and my body's), my mind can feel into my legs".

Even though Matthew may not be able to physically do every pose it does not hinder him from teaching to students of all levels.

"I can "feel" the pose, feel how the physical instructions are intended to amplify, guide, and direct the flow of energy. When I teach, I give instructions and then I observe not just whether the physical actions are occuring, but also whether the intended energetic release is happening through the student's mind-body relationship. If the energy of the pose is not flowing correctly, I can often adjust the student and enhance his or her experience."

"...follow the energetic flow of a pose which allows me to see and feel the corresponding physical movements. This helps me to feel the heart of yoga despite my limited access to its physical movements. I can feel the pose's inner workings, its focus."

These two quotes above to me are the mark of an amazing teacher. I find that I utilize the mind-body connection of assuming my student's action in my own body to visualize and sense what is going on in their body and then make changes accordingly. It really matters very little when teaching what or how a pose or exercise looks or occurs in my own body.

I truly found his book and story inspirational. It is a story not only about movement, but about your outlook on life, the stories we tell ourselves to get through trauma, the amazing power of our minds and thoughts, and moving through life without limits.

To quote Matthew W. Sanford:

"Is yoga going to make all of my hardship go away? Of course not- my life is going to be hard. But without these difficulties, I would not be who I am."

Give 'em a second chance.

2011-03-28T08:00:00.001-05:00

I've been seeing Brussels Sprouts all over menus recently. I am surprised and elated that they seem to be making a comeback. As a child, like most people, I thought I disliked brussels sprouts. Now I realize that they were probably just overcooked or not cooked properly. I adore brussels sprouts now and am so happy to see these tiny buds frequenting menus.

Brussels sprouts fall into the cruciferous category of vegetables. They are known to be cancer fighters, extremely high in Vitamins C and K, and an excellent source of fiber for the digestive system.

According to Whole Foods:

"It is very important not to overcook Brussels sprouts. Not only do they lose their nutritional value and taste but they will begin to emit the unpleasant sulfur smell associated with overcooked cruciferous vegetables. To help Brussels sprouts cook more quickly and evenly cut each sprout into quarters. Let them sit for at least 5 minutes to bring out the health-promoting qualities and then steam them for 5 minutes."

So next time your out eating or cooking give the brussels sprouts another chance. You may be pleasantly surprised to discover that you too like brussel sprouts.

Going Green

2011-03-18T17:04:00.000-05:00

The Chicago River dyed Green in honor of St. Patty's day.

St. Patrick's Day doesn't have to mean drinking green beer, wearing your green Mardi Gras hat and acting like a leprechaun. I'm using it as a metaphor for following a plant based diet. Going green diet wise is better for you and the environment. Here are a few of some of my favorite "green" things in Chicago.

Chicago's North and Clybourn's Whole Foods is one of the biggest in the world. While there are many Vegan and Vegetarian items available to bring home to cook there also is an extensive selection of pre-made Vegan items. Some of my favorites are the Vegan Pizza (made with Daiya cheese and Seitan crumbles), Vegan Sonoma Chicken Salad (made with Gardein, Veganiase, red grapes, celery, and walnuts), and the Dijon Porcini Cutlets.

Eating out as a Vegan can be tough. Thankfully Chicago has many fabulous Vegetarian and even Vegan friendly options. Some of my favorites:

The Green Zebra

Looking for a fine dining restaurant with fabulous atmosphere and Vegetarian/Vegan food. Green Zebra has long been one of my favorites to bring friends in from out of town or to celebrate a special occasion. Their menu changes seasonally to provide local and organically grown dishes. I like to go with a group and order several dishes to share so I can taste a little bit of everything. I have yet to find a dish that I didn't like. Allow they are not Vegan they will make eliminations and substitutions where they can. Located in heart of Wicker Park at 1460 W. Chicago Ave. A hidden gem in an ever changing neighborhood.

Karyn's on Green

The latest addition of Karyn Calabrese to her restaurant family. Karyn's on Green is a Vegan's dream menu. Everything on the menu is animal free. As well as a menu that delineates gluten and soy free items. Her entrees don't sound like what you would expect to find on a Vegan menu. "Chicken Legs", "Shepherds Pie", and "Crab Cakes", but rest assured no animals were harmed in creating these delicious eats. Your non-Vegan friends won't even know what's missing. A definite must eat for Vegans in Chicago. And don't forget to order some side dishes to share, the brussel sprouts are to die for. Located at the edge of Greektown near Harpo Studios at 130 South Green.

CD Smores Cake

Chicago Diner
Every Vegan/Vegetarian knows about Chicago Diner. "Meat free since 1983". Chicago Diner serves everyday Vegan food. They are known for their creative transference of your favorite everyday foods in tasteful vegan creations. Items like "Meat" loaf, Country fried "Steak", Gyros, Philly "Steak", The Radical Reuben and their trademark C-Zar dressing on their Chickn c-zar salad and sandwich. The perfect place for any meal. All the comfort foods a Vegan could crave. Don't forget to check out the dessert menu. The Chicago Diner is known for their deserts and even supply them to Whole foods to sell in their bakery. Decadence and cruelty free. The carrot cake is on the top of my list anytime. Located at 3411 N. Halsted in the heart of Lakeview.

Ste. Martaen: Vegan Food Truck
This truck roams Chicago's neighborhoods for lunch and dinner. St. Martaen publishes their stops on Facebook and Twitter. You can tweet, call or text the driver to request a stop in your neighborhood. Menus change daily and they update you as they run out of certain items. Next time you feel like fast food or ordering in try Ste. Martaen for your Vegan needs.

Go Green and Meat Free Chicago!

Watch out Shakira

2011-03-14T08:00:00.000-05:00

Looking for a fun, energetic, and hip shaking class that makes you forget that you are working out and not just having a good time shaking your groove thing to the music? Have you tried Zumba yet?

Unfortunately for me, the Zumba class at my gym is offered on a night where I am usually teaching. But whenever I have a cancellation that night I rush over a shake my thang. Right now the class is only offered on one night, once a week at my gym.

This class is SO much fun. Great latino and club music that makes me feel like I am partying in Rio or Ibiza. The combinations are fun and fairly simple. Hooting and clapping are encouraged. My teacher has a great energy although she never really speaks in class, just demonstrates and we follow. Each class we learn a few different dance routines and then at the end there is a shimmying section. I really stink at this part. Great at the upper body shimmy and humbled by the lower body shimmy. I do it with a smile on my face and just laugh at my own lack of junk in my trunk. Kim Kardashian would ROCK this class.

If you're looking for a fun class to let loose and get a great workout, you should definitely give Zumba a try.

You're only as old as you feel

2011-03-05T08:00:00.012-06:00

"True age lies not in years or how you think you feel, but in how you actually are as infallibly indicated by the degree of natural and normal flexibility enjoyed by your spine throughout life. If your spine is incredibly stiff at 30, you are old. If it is completely flexible at 60, you are young." - Joseph H. Pilates (Return to Life Through Contrology)

Another year has come and gone and I find it hard to believe that I am nearing my 40's. I'm turning 37, to be exact, although even I had to do the math the other day to be sure that was in fact my age. With the years has come much knowledge and experiences, however I truly feel like a 20 year old still in my body. I still move through my days with vim and vigor and don't see my impending age limiting me in any way. I also don't feel the time clock ticking to achieve certain things in a particular time as I did in my earlier years. When it's right, it will be right.

I feel very fortunate to have been exposed to health and fitness from such a young age. To continue to learn and explore new and old methods. I listen to my body in a more profound way now than when I was younger. I choose to nuture, nourish, pamper, treat, and feed my body and soul physically and mentally every day. I thrive on my passion for teaching and am inspired daily by my teachers, peers, and students. So today on my birthday, I celebrate life in all its glory. I lift my arms to salute the sun in the morning and backbend opening my heart to grace with gratitude for my flexible, mobile, efficient, and youthful spine.

Life after the Ranch and back to reality

2011-02-28T08:00:00.002-06:00

Arrived home after spending an amazing week of teaching at Rancho La Puerta. I met so many wonderful people of all ages and walks of life. It was like an adult summer camp filled with health, peace, emotional well being, exercise, nature, and pampering.

Although the weather in Tecate last week was not as warm as I was hoping for. The experience at the Ranch fulfilled all my hopes and desires. Most days started with an early morning hike through the mountains. Chatting with new friends and convening with nature. A healthy breakfast would follow with lots of fresh fruit, oatmeal, quinoa, eggs and even pancakes one morning. A nice warm cup of tea with a spoonful of agave warmed me up to teach.

Every day I taught a 9am Pilates Level 1 and a 10am Pilates Level 2. Tuesday and Thursday afternoons I also taught a level 2 Reformer class.It was a progressive series adding fundamentals and exercises every day. The clients were so fabulous. Open to learning something new or in a new way and making deep, internal changes in their bodies daily. I was so appreciative of their willingness and trust to explore with me every day. Each one of them was truly a gift to me.

Once my morning classes where finished, I had plenty of time to explore the ranch and take some classes on my own. Some of my favorites were Nia with Maya, Hulu Hoop with Hazel, Cardio Drumming with Miguel, and Release and Mobilize with Diane. I also tried a water class (which I have never done before). I felt a bit uncoordinated and retarded but was open to newness and got a great workout from Craig. I also explored some sound classes and some pampering treatments.

The Ranch's healthy spa cuisine left me feeling full and inspired to try adding some different things to my diet. So many wonderful meals and I ate all of them and actually lost 4lbs. Mostly what I will take away from the diet is to eat some complex carbs for breakfast like quinoa or rice with some fruit. Normally at home I eat carbs like bread for breakfast. Not anymore. As a whole there really was not a lot of bread in the menus. Lots of fresh vegetable soups and salads with toasted nuts and fruit slices and then a dinner of items like fresh fish, vegetarian lasagna, stir fry, enchiladas. Are you getting the picture that I ate and ate well?

Some evenings were filled with fun events like Bingo with Barry. This is definitely not to be missed. Hilarious. Fun. A bit raunchy. A good time had by all. Friday evening had a live band and dancing. A blast and a perfect way to end the week with all my new friends and students.

I truly enjoyed every minute at the Ranch. I feel rejuvenated, refreshed, invigorated, inspired, and at peace. I hope to be asked back in the future to Present again, as I would truly like to make Rancho La Puerta at least a yearly event.

The workout made by Mother Nature

2011-02-07T08:00:00.002-06:00

My car Tuesday evening.

This week Chicago got hit with the Blizzard of 2011 or Snowmaggedon, as I like to call it. We started getting pounded by Mother Nature's white, wintery goodness on Tuesday evening leaving us with over 20 inches by Wednesday afternoon. Lakeshore Drive a major trafficway was closed down with cars and drivers being stranded there for hours. Schools got two Snow Days out of it and businesses were forced to close as it was both unsafe to travel as well as impossible. Although travelling and work was impossible getting a great workout wasn't.

Wednesday Dig out.

I took early to starting to dig my car out on Wednesday morning. I shoveled for about an hour, burned over 300 calories (according to my heart rate monitor), and worked my core and shoulders galore. Although I realized I really needed to alternate sides while shoveling as my right obliques and shoulder (more dominant side) was extremely sore later that day. No worries though, I knew another day of shoveling was in store and I was sure to work my left side to balance my body out. Unlike many of my neighbors, whose cars are still buried underneath the snow and now plowed in, I have been able to get in and out of my space since Thursday. I did need to mark my space, in order to assure that I would be able to return. This is a common and annoying tradition here in Chicago, that unfortunately many of us are forced to adhere to.

My karma inspired sign.

As well as my own workout from digging, my boy Logan, a vivacious 4 1/2 year old Golden got his own workout. He played fetch in the middle of the street. Diving into the snow as if it were the lake and coming up with his toy, while the rest of his body remained buried in the feet of snow. He would then try to gallop and swim his way out to bring his toy back. He played like this for over an hour and slept like a baby that night, with the occasional twitching of his sore legs.

Mother Nature may have intended to leave us couch bound for two days, but Logan and I both got a great workout and had a ton of fun in the wintery mountains of snow that were dropped on us. Take that Mother Nature.

Meat ≠ Iron

2011-01-28T18:18:00.000-06:00

I grew up in a meat eating home. In fact my parents still do not fully understand what being a Vegetarian, let alone Vegan, entails. They have made comments such as "how about some turkey? that's white meat" and "why can't you have soup that has chicken stock?"

I first became a non red meat eater in college, because I found that I always felt tired after eating it and that it took my body a long time to digest. Shortly after I eliminated poultry. I had never really enjoyed pork, so that was already out of my diet. I focused on eating a primarily Vegetarian diet with some rare moments of indulging in fish. At this point I was still consuming cheese (I LOVE cheese) and eggs on rare occasions. I was never a milk drinker, even as a child, and as I have aged I have become more and more lactose intolerant. During my early years as a Vegetarian, I can't say that I always made the healthiest choices or had a balanced diet. Now, being a Vegetarian and even a Vegan is very accessible with so many choices and substitutions available.

Anemia (iron deficiency) is genetically in my history. As a child and adolescence, even when eating meat, I was continually diagnosed with anemia. Both my mother and Nana have been diagnosed with anemia throughout their lives. I recently had a full blood panel done and was amazed when my doctor said that I was not anemic. "What? Are you sure?" I asked her. Having been anemic all my life and like most people associating iron with meat I assumed I would always be anemic. I do not take any multi-vitamins right now or iron supplements, so the iron I am receiving is coming through my plant based diet. Lots of spinach, kale, and lots of varieties of beans that I consume on an almost daily basis.

One of my clients who herself has switched to a primarily Vegan diet for herself and a mostly Vegetarian diet for her young children recently had one of her children's iron levels checked at her pediatricians. Her iron levels came in at 13.4 with a range of 7-10 being normal. He stated to her that "he wished all of his patients ate like her, that he would see them less and they would live longer". It was great to hear of a pediatrician supporting a plant based diet for children as long as it was "balanced".

It was such a welcome surprise to know that I could not only get enough iron, but reverse my anemia, from a balanced plant based diet. Proof that iron does not equal meat.

I personally am also a little concerned (especially as a middle aged woman) about my hormone levels, due to the amount of soy products I consume and the effect that soy can have on estrogen levels. I advise vegetarian females to have your hormone levels checked and regulate the amount of your soy product intake.

Introducing piLALAtes Book Group

2011-01-14T14:38:00.000-06:00

Announcing piLALAtes Book Group!!

This group will read books based on health, diet, exercise, and emotional well being. The book to be read will be determined by myself and the group. You will be given at least a week to purchase, borrow, or download the designated book. We will read the book simulataneously and discuss on a designated basis the assigned chapters. Anyone can comment or pose questions to the group. I am looking forward to this being an inspirational, thought provoking group that will explore many different topics of health.

I think the easiest and most real time way to participate in the discussions will be through twitter. If you are not a member already of twitter it is free and very easy to use. On twitter we can set a thread #piLALAtesreaders. This thread gets listed in the tweet and all users posting to this thread can all see each other's comments and questions. It is in real time so will be like we are all sitting in the same room discussing.

So..... Our first book to read together and discuss is (drum roll please)......

The China Study by Thomas M. Campbell II

Click here to purchase or download to kindle.

If you have already read this book please feel free to re-read with us and/or join in for discussions as we go. Our first twitter group discussion on this book will take place Tuesday, February 1st at 8pm CT (6pm PT and 9pm ET). Please have read through at least Part I.

Mark your calendars, start turning the pages, and sign in to Twitter on Feb 1st. Looking forward to some great reading and interesting discussions.

Tracy Anderson the Black Swan of Fitness

2011-01-10T08:00:00.013-06:00

I usually don't blog about negative things, however I am very enraged lately and need to get this off my chest. Tracy Anderson recently has been heavily publicized and over exposed as a "fitness guru". This really angers me.

She has been quoted as "putting Jennifer Aniston on a baby food diet", claims she can "make any woman look like a model", compares herself to Joseph Pilates, and has been reported to hire trainers based on their cuteness and appearance, not their credentials and certifications.

Speaking of credentials and certifications, Tracy Anderson herself has no credentials or certifications listed anywhere that I could find. Including her own bio on her website, where she states that she "studied and researched muscle structure and specific workout techniques" (never mentions where or from who), "developed a computer software program for training to guide her and allow her to keep balance between weight loss and a healthy body" (can't find said computer software anywhere), and "designed a Hybrid Body Reformer" (copied Joseph Pilates' Reformer and made additions and adjustments). The one thing that is referenced over and over is that she is a "former dancer". Again never stating where she studied or with what company or show. The fact that her credentials and where and with whom she studied are never referenced or mentioned, really concerns me. And probably has lead to the numerous allegations I found regarding being injured from Tracy Anderson's Method.

She is also quoted as getting women to their "teeniest, tiny point" and "perfection". As a fitness professional these are very serious words to be using and do not promote a healthy body in my mind. She further promotes this image in all of her photos where she is shot in the skimpiest, lingerie looking workout clothes, looking herself emaciatingly thin. She claims that she can "make any woman look like a model" and references her clients as credentials. When you are starting with healthy, physically fit women who already look like models (i.e. Jennifer Aniston, Courtney Cox, Shakira, Madonna, Gwenyth Paltrow) how can you really take credit for your work and method? It's not as if she is a Bob Harper or Jillian Michaels taking the obese population and turning them into fit, healthy individuals. Personally I'd like to see her on The Biggest Loser and put her money where her mouth is. That probably won't happen as it doesn't seem that she even has the resume and credentials to even get hired for a position such as a trainer.

I can't help but think of Natalie Portman's character in the Black Swan. The break in the psyche that occurs from a constant pursuit of perfection, under eating, eating disorders and self loathing. Tracy Anderson seems to be promoting this idea to women as fitness and I take personal offense. This is not what I promote or want to promote to anyone as healthy or fitness. I really wish that the media would stop advertising and promoting Tracy Anderson and her "accomplishments". She is not a healthy role model of fitness for women and is doing our community a huge disservice.

Whew! Got that off my chest. Now I really don't want to see or hear anymore about her in the fitness industry.

What Yoga and Pilates is and is not.

2011-01-03T08:00:00.008-06:00

Many of you have asked me to try to articulate how I describe the differences between Yoga and Pilates. While I could write a book on the subject, I will try to present the major differences (as I see them) as concisely as possible.

First let me say that I practice and enjoy both Pilates and Yoga. I find them as movement forms to have many similarities that lend well to one another. The following thoughts are my thoughts and are not meant to demean or belittle either Yoga or Pilates, but to try to put into words a clearer idea of what these both are and are not.

Yoga is a philosophy and Pilates is an exercise regimen

First, we must look at the intentions of both practices. Yoga is a philosophy that has existed for many thousands of years. There is a religious text called Bhagavad Gita that many of the asanas (postures) are representative of. The intention of the asanas is to create openess in the body to be able to sit in stillness for meditation and the attainment of kundalini or enlightenment. Only with the introduction of Yoga to the western world was it ever thought of as a fitness or exercise regime. Pilates has no spiritual or philosophical text or connection. It is an exercise regimen intended to create Uniform Body Development. The goal of Pilates is movement in the most precise, efficient, and effortless way.

Yoga works from the outside-in and Pilates from the inside-out

In yoga the series of movements start broad with sun salutions. They continue to be expansive and standing until about half way through practice, depending on style of yoga (i.e. Hatha, Iyengar, Ashtanga, Anusara, etc.) Then they move towards seated, prone, and supine work and finish supine with savasana (or rest pose). The external, expansion movement opens the body up for stillness and internal reflection. Pilates begins supine with small muscle engagement, connecting to mind body awareness and control. It moves from the center outward, starting with small movements and then gradually expanding to full body movements. The more expansive movements come at the end of the series leading to control of full range of motion, stability, and strength of movement.

Similar shapes

Both Yoga and Pilates shapes of movement are based off of things seen in Nature. Many of the movements mock animals like Cat, Swan, Snake, or Cobra. Many represent plants like Tree or Lotus. Many of the shapes are represented in both Yoga and Pilates. For example in Yoga Boat Pose is very similar to Pilates' Teaser; Pilates' Swan and Yoga's Cobra are similar, and many shapes make an appearance in both styles of movement.

Focus on Breath

Breath is a focus of both forms. The movements and the breath are coordinated. In most Yoga the breath is a heated cycle of breath (inhale through the nose, exhale through the nose), while in Pilates the breath is a cleansing style (inhale through the nose, exhale through the mouth). See previous blog Breathe.

Like I said I could write a book. But let's start with these. Let me know your thoughts on the differences and similarities between the two in the comment section below. Or if you have a specific question about either forms feel free to ask and I will do my best to answer as clearly as possible.

Hope this helps and sheds some light on the subject.

Gratitude & Goodbye: 2010 The Year in Review

2010-12-31T08:00:00.002-06:00

Wow! 2010 has come and is on it's way out. Thank God!!

I know that I am not alone in thinking that 2010 has been an extremely challenging and difficult year. My motto for 2010 has many times been "That which doesn't kill you, only makes you stronger". Let me say I am ALIVE and STRONG! I like to think that we are only presented with what we can handle and that there are lessons to be learned from extreme difficulties. That said....I am ready to close out 2010 and welcome a fresh start to 2011 with hope, optimism, and positivity.

I wish all of you a happy, healthy, and prosperous New Year! May it be filled with joy, love, laughter, friends, fortune, knowledge, growth, and complete fulfillment of your dreams and desires.

Watch out 2011, here we come!!

Checking in on Resolutions Made...

2010-12-27T08:00:00.004-06:00

Every year I wrtie a list of things that I would like to work on throughout the year. Checking in on what I wrote last year, I was surprised to find how successful I was. For me, writing something down puts it out there and holds me a little bit more accountable.

Here was my 2010 Resolution List:

Build my business and network with social media. Research, dream, and aspire towards my 5 year plan and business dream.
Move towards a Vegan diet at 3-4 days/week
Healthy workout plan: 2-3 day yoga, 3-4 days cardio, 1-2 days weight training, 3-4 days Pilates
Financial Health
Love myself enough to find a partner to share my life, hopes, and dreams with
Start planning trip to Greece
Plan a Pilates retreat for winter 2011.

Definitely did #1, #2, #3 (so-so numbers were a little lower) and #7 (happening Feb 19-26, 2011). YEAH!!

#4 Financial health a little harder to attain this year, but I am still working on it and looking into options to move forward in that direction for 2011. #5 suffered. Hard to put myself out there to find a partner when I was so focused on business, finances, and trying to stay afloat myself. A sinking boat needs a life raft, not another person hanging onto them. #6 Got the books. Started reading and dreaming. Alas, no finances and wasn't emotionally in a place of travel as I was struggling with my last moments with my 13 year old Golden Madison. :(

All in all I did accomplish quite a lot of what I put out to do in this challenging year. I am looking forward to the closing of this year. I am optimistic about 2011 and what it may hold. Starting to put together my resolution list for this year. The ones I didn't accomplish will make a repeat as well as a few new ones.

What did you accomplish this year that you are proud of? What did you miss this year that you would like to retry? What are some of your resolutions or goals for the upcoming year of 2011?

*Not sure what this means but I just referred to next year as "2012" throughout the entire post and had to go back and edit it read "2011". LOL! Hopefully not a forecast as to what is to come.

Winter Escape

2010-12-23T08:00:00.001-06:00

Retreat:

A place affording peace, quiet, privacy, or security.

This February, find tranquility, peace, and warmth, while enjoying your physical surroundings and pampering your body and soul. I have always found Retreats to be most beneficial to my body and mind. When I allow myself the well deserved time and utmost priority I can come back to my business, clients and family a better me. Well rested, reflective, meditated, nurtured, inspired, invigorated, and fed both spiritually and physically.

There are many places that offer Yoga and spiritual retreats, however I had a hard time finding a space that inhabited a full Pilates studio as well as a beautiful retreat space. I wanted to be able to offer Pilates Mat Classes, as well as Group Reformer and Private Sessions. And in this economic time, make it as affordable as possible without spending a ton on travel to a foreign country. Rancho La Puerta is just that place. Located in Tecate, Mexico. Rancho La Puerta is the perfect retreat spot, even voted by Travel & Leisure's 2010 voters as a Best Destination Spa. With it being located about an hour outside of San Diego, California residents would even be able to drive to the resort without any air fare.

Currently living in Chicago, winter and cold last a good portion of the year. By the February month I am ready for an escape and rejuvenation to get me through until May, when Chicago finally starts to warm up.

This February join me at Rancho La Puerta for either a 4-day or 7-day retreat. Visit www.pilalates.com for more info. Hope to see you there!

The Modern "Pilates Studio"

2010-12-20T08:00:00.003-06:00

As Pilates is becoming more and more mainstream and Pilates studio owners are looking to monopolize their space other modalities are being added. I wonder what modalities studio owners find that draw in more business while still adhering to their mission statement? And what clients would like to see offered within their studio?

It used to be that when you walked into a Pilates Studio you could expect to see the traditional Pilates apparatus; Reformers, Cadillacs, Wunda Chairs, Ped-a-Pulls, Circles, etc. Now you may be suprised by what you see in addition to the Classical Pilates equipment.

This was very apparent at The Pilates Method Alliance Conference. Within the convention hall Gyrontonics, ActivCore, and Xtend Barre all had very popular booths. Some studios do a very coherent job of adding other modalities while still maintaining Pilates Principles. It is a tricky line to walk. Here in Chicago, Harmony, owned by Laura Dixon, does a fabulous job of offering Pilates, Gyrotonics, Xtend Barre, Cardiolates, and TRX all while maintaining a strong Pilates foundation. I believe her model is why her studio has been so successful over the years and why her clients keep coming back for more. Body Endeavors has added ActivCore, a strong massage network, and has cardio equipment available for use by their participants. Other studios have remained constant by teaching strictly Pilates and are known for that.

Does opening up your studio to other related modalities help the business and clientele? What are the parameters that you set when considering adding another modality? What do your clients want to see in the studio?

The Internal Shower

2010-12-13T08:30:00.010-06:00

In Return to Life, Joseph Pilates describes the "Internal Shower":

"The exercises (Pilates) have stirred your sluggish circulation into action have begun to discharge through the bloodstream the accumulation of fatigue-products created by muscular and mental activities. Your brain clears and your will power functions."

"These exercises induce the heart to pump strong and steadily. As a result, the bloodstream carries and discharges from your system more of the accumulated debris caused by fatigue. Contrology exercises (now called Pilates) drive pure, fresh blood to every muscle fiber of our bodies, particularly to the very important capillaries which ordinarily are rarely ever fully stimulated once we reach adulthood....The result result is that the organs of the body, including important sweat glands, receive the benefit of clean fresh blood carried to them by this rejuvenated bloodstream."

The "internal shower" warms you from the inside out. It makes the need for external heat, such as a sweatshirt or heated room unnecessary. Probably why I despise Bikram and overly heated studios. My body and breath take care of this function on their own. I always love the feeling and sight of my rosy cheeks after completing the Hundreds at the beginning of my workout and carrying it through. It also happens from the breathing of a Yoga class for me. Not an exhausted redness but a rosy glow that heats me internally, and makes me feel beautiful inside and out. I always feel most healthy and connected after experiencing this cleansing.

Look for this glow in your clients it's a great sign of knowing that they are connecting properly to their breath and movement.

Be sure to "internal shower" your body daily.

Tis better to Give than Receive

2010-12-08T08:30:00.001-06:00

An old saying that has never been more relevant. In these hard economic times (for some) it is important to remember to support, share, and aid those less fortunate. Try making giving a new tradition for your family. Teach your children and loved ones how important it is to help those less fortunate, to appreciate what they have, and start a new holiday tradition. The joy of helping someone can be so fulfilling and better than any box found under your menorah or holiday tree. Here are a few ways of giving available in most communities.

Toys for Tots

"Toys for Tots is a program run by the United States Marine Corps Reserve, which donates toys to children whose parents cannot afford to buy them gifts for the Holiday season. Founded in 1947."

Have your children help shop for and go with you to the donation site to get involved and see what the organization is all about.

PAWS Chicago

"PAWS Chicago is the city's largest NO KILL humane organization, focused on implementing solutions to end the killing of homeless pets. Founded in 1997, the number of homeless dogs and cats killed annually has dropped more than 50 percent. PAWS Chicago will find new homes for more than 4,000 homeless pets in 2010 through their state-of-the-art Adoption and Humane Center. This cageless Adoption Center provides homeless pets with the care and dignity they deserve."

There are many ways to give to PAWS either through donations or volunteering your time. I highly encourage you to visit their site. If choosing to donate funds, I encourage you to take a trip with your family or friends to the Adoption center to see where your funds are going and experience this amazing organization.

I have donated money on several occasions to PAWS and volunteered walking and playing with dogs and the facility. It is a truly rewarding experience and brought me my Logan who I adopted on Mothers Day 2009.

If you're not in Chicago find an animal shelter in your area or donate nationally at ASPCA.

Greater Chicago Food Depository

"The Food Depository distributes 66 million pounds of food, including more than 12.8 million pounds of produce, to 650 pantries, soup kitchens and shelters in Cook County. Nearly 142,000 men, women and children turn to the Food Depository's network each week, and nearly 678,000 people turn to the network annually."

You can choose to volunteer and/or donate. This holiday season this is the charity of my choice. Over Thanksgiving I participated in a Food Drive with a FREE Mat class on Thanksgiving day and I have extended my work with them through the holiday with a virtual food drive. Click here to donate online through my virtual food drive.

Hope this gives you some great ideas of how to give more this holiday season. The reward of knowing that you helped a child, family, or animal is the best gift you and your family can receive. If you have a favorite charity or organization that you like to support during the holiday season, please feel free to list it below in the comment section. Happy Holidays!

Healthy Holiday Gift Ideas

2010-12-03T07:00:00.002-06:00

The holiday season is abounding. This year why not give the gift of health. Here are a few healthy gift giving ideas in a variety of price ranges.

A month's worth of classes at their favorite yoga, pilates, or dance studio. In Chicago, studios like Yogaview and Bar Method offer Gift Certificates in any amount. Nature Yoga offers packages like an Intro Pack for only $79 or a monthly unlimited for $150. Ask your favorite yoga or pilates instructor if they are offering gift certificates this holiday, piLALAtes is. What better way to help your loved one reach their New Year's Resolution than with the gift of Physical and in some cases Spiritual health.

A gift certificate for a relaxing massage with your favorite therapist. Either in home or at their location. This is a great way to treat your loved one to some holiday de-stressing and also to compliment your therapist with a referral that may potentially become a new client. Note: I think it is proper when giving a gift of this nature to include tip, so the recipient is not reliable for this.

This is one of my favorites, a homemade spa package. Put together some of your favorite products. I like to bag up some of my favorite bath salts or scrub, a relaxing scented candle, a face mask, homemade body oil with essential oil added to it (can be used for bath, moisturizing, or massage), a few tea bags, and some chocolate. A decadent gift of relaxation and time. Maybe try adding an Itunes playlist of some relaxing tunes. This gift can be as simple or extravagant as you choose.

Or try a spiritual or healthy living book. There are so many great ones to choose from. I suggest The China Study, The Omnivore's Dilemma, The Tipping Point, The Book of Awakening: Having the Life You Want by Being Present to the Life You Have, The 7 Habits of Highly Effective People, or Light on Yoga to name a few. Give a book in Kindle or Nook to be even more environmentally friendly and save the paper of an actual book.

Do you have a favorite gift of health that you have given or received?

Give a little love

2010-11-29T07:00:00.001-06:00

On November 19th I attended a Dharma and Meditation workshop hosted by Wade Gotwals at Nature Yoga Sanctuary. The evening was led by Buddhist monk Kelsang Dorje. "His humorous approach to challenging life subjects will truly give you the tools to change your perception and change your life".

The evening started with some light pranayama (breathing) and yoga to prepare our bodies to sit, led by Wade and then Kelsang Dorje spoke on life. Our life is based on our perceptions, we all are intertwined, and how to live in love. Our worlds are based on our own experiences and perceptions. If you see the world through rose colored glasses it will be a rose colored world. Knowing this it is easy to change the way you choose to see and experience the world. Kelsang Dorje compares it to a hot coal. If someone were to throw a hot coal to you and you catch it, you would choose to drop it immediately because it burns. And the next time someone threw a hot coal at you, you wouldn't even reach to grab it. However, so many times in life we choose to carry or hold onto this hot coal as we move through life. He relates this to carrying negative thoughts, images, experience and perceptions. We need to learn the lesson and make the choice to drop the coal and not pick it up again.

He spoke on "love". That to love someone basically means to wish them happiness and an end to suffering. That there is no limit to the amount of love we have to give or receive. Therefore why not give love to everyone. Wouldn't the world be a much nicer place to move about if while passing people in the world they were sending love to you and you to them. Yes, there are different types of love and different karmic connections which allow us to relate deeper to one another but the basic feeling of love is the same. When you look at it from this point to love someone doesn't mean you have to agree with them, approve of their actions, or want them to become your best friend or lover. It just means that you wish them happiness. Seems easy enough, right? Easy to do when you are in the community that is supporting that common good, much harder to do in the busy city when someone has just cut you off. There is the challenge. When that person cuts you off, can you take a deep breath and wish them happiness and an end to their suffering. Choosing to see that maybe they really do need to get somewhere before you. Or at least not let it be the hot coal that you carry around for the rest of your day passing along to others. Instead of tossing or carrying the coal, the challenge is to carry or pass the love.

I thoroughly enjoyed meeting Kelsang Dorje and hearing his teachings. I am trying to meditate more throughout my week and move through the world with love in my heart.

If you would like to experience Kelsang Dorje and his teachings. Here are a few of his upcoming workshops and website. For more info and upcoming events visit www.meditateinchicago.org

Believing Karma: The Power to Change our life

Oak Park

Vajrayana Kadampa Buddhist Center

13 Harison St, Oak Park 60304

Mondays, 7-8:30pm

November 1 - December 13

Lakeview

Center on Halsted

3656 N. Halsted St Room #202

Chicago, IL 60313

Tuesdays, 7-8:30pm

November 2 - December 14

Feel free to drop into any class. Everyone is welcome. $10/class

The Blessing Empowerment of Enlightened Mother Arya Tara

Saturday, December 4, 2010

10am-5pm

Cost: $65 (includes light vegetarian lunch)

Vajrayana Kadampa Buddhist Center

13 Harrision Street

Oak Park, IL 60304

To register for this special event email info@meditateinchicago.org or call 708.763.0132

Vegetarian Thanksgiving Menu

2010-11-22T07:00:00.099-06:00

Thanksgiving and all the holidays can be challenging for a Vegetarian. I thought I would take the opportunity to share some great recipes that I have found and am planning to use this Thanksgiving.

APPETIZER:

Vegan Hot Spinach and Artichoke Dip

This is one of my favorite appetizer recipes. I translated the original recipe to Vegan last year and couldn't even taste the difference. Have had lots of compliments on this at parties by both Vegan, Vegetarian, and meat eating friends and family.

Ingredients:

16oz canned Artichoke hearts in water, drained
1 cup frozen spinach
1 cup Vegenaise
1/2 cup grated soy Parmesan
1/2 cup of Tofutti "Better than sour cream"
1/2 clove garlic, crushed
2 tblsp lemon juice
1/8 tsp white pepper
8oz Tofutti "better than cream cheese", softened
paprika

Directions:

Preheat Oven to 350°
Combine all ingredients in blender or food processor until well mixed.
Pour into larger baking/casserole dish.
Bake until heated through. About 30-60 mins depending on oven and depth of casserole dish.
Serve with pita chips, crackers, baguette slices, or vegetables.

SALAD:

Thanksgiving Seasonal Salad
A fresh, crisp and tangy salad. The combo of dried cranberries,goat cheese, and nuts is decadent tasting. It encompasses all the tastes of the holiday season.

Ingredients:
Fresh Baby Spinach leaves
1/2 cup of dried Cranberries
1 pear julienned with skin
4oz goat cheese
Balsamic Vinaigrette of choice
1/2 cup candied or plain pecans or walnut diced
Directions:
Toss clean spinach in bowl with desired amount of balsamic dressing (*Can skip this step and leave dressing on the side if you prefer)
Layer the rest of ingredients into bowl and toss until mixed well.
Serve cold.

MAIN COURSE:

Gardein Pot Pie

Ellen's chef Roberto Martin's Vegan Pot Pie looks absolutely fabulous. This is what I am bringing as my main course this year.

Ingredients:
Gardein Scallopini cut into 1/4inch pieces
6 cups vegan chicken stock
1 cup yellow onion diced
1 cup carrots, peeled and diced
1 cup peas
3/4tsp Thyme, minced
3/4tsp Sage, minced
3/4tsp Sea Salt
3/4tsp Fresh ground pepper
1tblsp Nutritional yeast flakes
1tblsp Tamari Soy sauce
3-4tblsp Scanola oil
Puff Pastry sheet rolled out to 12x10
Roux Ingredients:
3/4 cup flour
3/4 cup Earth balance butter
Directions:

Pre-heat oven to 375°
Brown Gardein Scallopini in a sauté pan with 1tblsp scanola oil. Season with salt and pepper, remove from pan and set aside.
In separate pan melt Earth balance. Add flour and whisk constantly until light brown color. Cool and set aside.
In 5.5 qt Stock pot cook onions in scanola oil for 3 mins. Add carrots, sage, thyme, salt and pepper. Continue to cook for 5 mins. Add already boiling stock and simmer for 5 mins. Whisk in yeast flakes.
Add the roux mixture a bit at a time and continue to cook as sauce begins to thicken. Stir in Gardein Scallopini, tamari and peas. Pour mixture into a large shallow pan to cool.
Once mixture is cool, pour into individual ramekins, glass pie pan, or small casserole dish. Cover mixture with puff pastry and seal edges. Cut small slits. Bake for 35 mins or until internal temperature reaches 165°

Makes 6 servings. 15 mins of prep time and 50 mins of cook time.

Hope your friends and family enjoy these recipes. A happy, healthy and environmentally friendly Thanksgiving to you and yours. BTW no animals were harmed in the making of these products. ☺

If you have a great Vegan or Vegetarian recipe for the holidays, please share it in the comment section below. Thanks!

I got a new attitude

2010-11-17T07:00:00.000-06:00

Attitude (noun): manner, disposition, feeling, position, etc., with regard to a person or thing; tendency or orientation, esp. of the mind: anegative attitude; group attitudes.

We all have those days when our attitude can get in our way of our experience. As a teacher I have experienced the attitude of disappointment, resistance, fear, and uncomfortableness from participants when I am subbing a class. I have also been the participant of walking into a class to find that my normal instructor is not there and feeling those same attitudes in myself. When these feelings arise from either end I try to take a deep, cleansing breath and change the direction of my disposition.

After taking a deep breath, if I am the instructor I try to break the ice a bit and acknowledge that I understand how difficult it is to have a different instructor but hope that they will remain open and exploratory through the process. If I am the student I instruct myself to stay open and remember that even if I take away one new idea, movement, or connection from this instructor that the class was a success and worth it. Changing this attitude allows the experience to change. One of my instructors stated awhile back "that if you are going to a led class, then you should allow the instructor to lead and teach you and leave your preconceptions behind". You may be surprised at your experience and what you learn if you can change your disposition and remain open to what is being presented. You might even find a new teacher that you never would have taken class from and now adore.

Barefoot and Loving it

2010-11-15T07:00:00.003-06:00

My barefoot running adventure continues.

I have gotten over the initial hump of really sore calf muscles and feet. Now I find the foot strike pattern right away and feel great. As I am running barefoot I am becoming more aware of how great running can feel. Before when I ran in typical running shoes, my left knee would always have soreness, my outer hips and low back were tight, and my hamstrings were overworking. Running barefoot has released my low back and outer hip soreness, now I feel activation of my inner thighs (adductors) and my transverse abdominals working to support my stride. I also feel my pelvic halves moving independently, like a locomotion arm, versus as one large, clunky unit. I do not feel any soreness in left knee at all and my hamstrings are working more efficiently with the strike at the midpoint of my foot rather than the heel. I am addicted to barefoot running!

One little glitch is the blister that I have accumulated on the bottom of my second toe on each foot (more on the left than the right). From everything that I have read this is perfectly normal and it's not preventing me from continuing to run. Let me also clarify, that I am not running perfectly barefoot, but in Vibram's Five Fingers (which is a barefoot glove-like shoe). There probably is a little friction of my toes inside the shoe as I strike the surface that is causing the blistering. I find it interesting that it is more on my left foot than right as the left is where my knee and hip pain used to be. Which proves to me that the change of foot contact is a new pattern for me (more so on the left than the right) that I was not making contact with in the past.

If you have or ever want to enjoy running again, I highly recommend trying the barefoot style. The positive patterns and efficient movement definitely outweigh the initial soreness and minor blisters.

This is Part II of my Barefoot Running journey. Click here to see Part I.

Rockin' Reformer

2010-11-12T07:00:00.004-06:00

At the 2010 PMA Conference in Long Beach, Balanced Body unveiled their prototype for a Rockin' Reformer (official name unknown). It is an accessory type piece that can be added onto the bottom of any Balanced Body Reformer that alters the stability of the entire piece of equipment and allows movement in more planes. One rocker goes on front and one on back and there are blocks that can slide under to stop the rock and bring the equipment back to stability without removing the rockers.

This piece of equipment drew a lot of attention at the booth. I had the privilege of receiving a mini-lesson on this Rockin' Reformer from Balanced Body's Elizabeth Larkham. She challenged me with exercises like Bridge and Semi-Circle adding in rotation of the reformer and spine. A cat like/knee stretch combo with rotation, a Control Front variation, and Snake.

Single Leg Circles
on Rockin' Reformer

At first mounting the equipment itself feels awkward and insecure as it is not stable. But the body becomes accustomed quickly. I was concerned, as I suffer from extreme motion sickness, that I would feel like I was on a boat in the ocean waves. However, the movement of the rocker was much more subtle and thankfully I felt no motion sickness. Instead I felt a huge amount of freedom of my spine and hips, more stabilization of my shoulders, and a smile on my face as I explored these Classical Pilates exercises with a twist (literally). It was a ton of fun, challenging, and an exploration of where Pilates can go. I truly enjoyed this new prototype and look forward to seeing it in studios in the near future.

Note: The name of the piece, cost, and availability date are unknown as of now. I have contacted Balanced Body and as soon as I hear back with this info I will post it for you. It is not in their existing catalog or website as of yet.

Pilates Method Alliance Conference 2010

2010-11-10T07:00:00.001-06:00

I just returned from the 10th Annual Pilates Method Alliance Conference in Long Beach, CA. I am exhausted, motivated, inspired and overwhelmed. It was 3 days of great networking, friendship building, learning, shopping, and trying out new up and coming things in the Pilates industry.

Some of my highlights were Julian Littleford's The Magic of the Mat to the Chair, Rachel Taylor Segel's Joe's "Extra Muscles" Accessing the Internal Shower Through the Equipment, and Jillian Hessel's Mat Class.

I also thoroughly enjoyed meeting up with Twitter friends for a Tweet & Meet at District Wine Bar in Long Beach. Such a fabulous community of instructors that are knowledgeable, supportive, and have become wonderful friends.

Balanced Body's Orbit

In addition to the workshops and classes I was able to try out some really cool equipment. Balanced Body has been working hard and has some great new additions coming out. (Stay tuned for a future blog on a really cool piece of equipment from them that I just adored). Their Orbits, Core Align, and Arcs were a big hit. Their new Rocker drew quite the crowd as well (more to come on that). Balanced Body has also teamed up with The Pilates Center of Boulder (TPC) to make a specific line for them and their classical style. Their prototype is 99% done. I had the chance to view and explore a little and was not disappointed. A lot of great changes were made to suit TPC and I am sure that it is going to be a win/win relationship for both parties. ActivCore's booth was rocking demonstrating the Red Cords equipment and workouts. I bought a RedCord Mini Plus and am so excited for it to arrive so I can start playing. The ToeSox booth was jamming. Attendees couldn't get enough of these wonderful sticky, toe separating socks in colorful patterns. These were spotted all over the Convention center. Green Apple Clothing was another big hit. With their eco friendly, cute, and affordable clothing line. I would be surprised if they had any stock left at the end of the Conference.

All in all it was a great conference and I look forward to sharing with you my insights and thoughts over the next few blogs. If you attended the conference, please comment below on what some of your favorite things were.

My favorite Vegan Chili Recipe

2010-11-01T07:00:00.003-05:00

This Vegan chili recipe came from Chef Roberto Martin and was featured on the Ellen Show. Ellen and her wife Portia decided to go Vegan a little over a year ago and were looking for Vegan recipes for a Superbowl Party. This was intended for Nachos with a vegan cheese recipe as well. I eat it as a chili. It is super easy to make once you have all the ingredients on hand.

Ingredients:

1 Large Onion chopped (white or red onion)
1 Tablespoon Ground Cumin
1/2 Teaspoon Coriander
1 Teaspoon Dry Oregano
1 Teaspoon Chili Powder
3 Minced Garlic Cloves
2 Large Diced Tomatoes
8 oz Sliced Mushrooms
2 (4oz) canned green chilies
1 bag smart ground (Mexican seasoned)
1/2 cup vegetable stock
1 can black or pinto beans (rinsed)
Salt as needed

*I omit green chilies and add corn kernels for a more southwest style chili.

Chopped Green Onion (on side)
Tofutti sour cream to top
Daiya or Follow Your Heart Vegan Cheese.

Mushrooms should be rough chopped. Sauté onions until light brown. Add mushrooms and cook 3-4 minutes. Add garlic and all seasonings and sauté 4 minutes more. Add remaining ingredients and stir until hot and the right consistency. Season with s and p as needed. Top with a dollop of Tofutti, chopped green onions, and a sprinkle of Daiya Cheddar cheese.

Trick or Treat? Franklin Method

2010-10-28T07:00:00.005-05:00

Props Gini uses to teach FM.

"To change your body, one must change their mind"

I had the privilege of participating in two Franklin Method workshops lead by the fabulous Gini Martinez of Pilate Your Body. Gini is intelligent, witty, passionate, and creative about movement and her teaching. I highly recommend that anyone who teaches any sort of movement treat yourself to some Franklin Method. You won't regret it. I learned a lot about how my body actually works, how much my thoughts can affect and change my movements, and how to better cue movement for myself and my clients. I came out of the weekend very inspired and also very overwhelmed. How do I take all of this new insight into my Pilates teachings?

Franklin Method is based on four steps:

Feedback - Check in on how and where you are now. What do you like? What do you not like? (Try to focus on the positive, as it really does change the outcome. For instance: If you notice your shoulders are tense, instead of focusing on the tension think about the openness and lightness you would like to feel in them.)
Make a plan - What are you going to work on changing and how are you going to go about it? (I am going to send breath into my shoulders and imagine my shoulder blades sliding downward like a chocolate fondue fountain)
Feed Forward - Put the plan into action.
Compare New Status Quo to the Old - Was there a positive change? Even if it is the littlest bit.

It is a cycle. So repeat until the desired affect occurs. Maybe a new plan is necessary.

What I realized during this weekend was how important it is to really know what is happening in the body during movement. I know my anatomy and the cuing of movement within Pilates. However, many times the cuing contradicted what was actually happening with the bone rhythms. Once I could imagine the movement of the bones in certain actions I could facilitate movement in a much more organic way.

"Embodying function, Improves function".

I realized that I had been tricking my body into performing certain movements with contraction instead of treating my body to efficient movement with ease. As Gini says:

"If your muscles are tense, they are contracted. If your muscles are contracted, they aren't available for movement."

Give your body a treat and incorporate some Franklin Method into your body and teaching.

Here is a link to a video of Eric Franklin releasing Shoulder Tension.
And just added here is a podcast of Gini discussing Franklin Method on air with Karena Lineback.

No Shoes....BETTER Service

2010-10-25T07:00:00.032-05:00

The other day I spontaneously decided to take off my shoes on the Elliptical. I had my running shoes on and was feeling uncomfortable through the arches of my feet and my left knee. I decided to pause the elliptical and continue in my socks. I immediately felt better through my feet. There was a little bit of friction with my socks and the machine, but it still felt better than what I was experiencing with my running shoes on. Taking my shoes off gave me more efficient movement.

Later that evening and the next morning, I was amazed at how sore my inner thighs were and I associated this to taking off my shoes. I feel that my running shoes were artificially pulling my feet into alignment. They weren't actually allowing my feet and muscles to do the job. I had been toying with the idea of going barefoot for awhile. After all in Pilates and Yoga I feel more connected to the earth and my alignment with my bare feet. Why not transfer that over to my Cardio philosophy as well? I personally don't own an Elliptical or Treadmill and the idea of going barefoot in a public gym seemed gross to me. Also living in an Urban area, outside running in bare feet seemed dangerous with rock, glass, and other foreign objects waiting to pierce the soles of my feet. So I ventured out to try on and buy a pair of Vibram Five Fingers or Barefoot shoes. I tried on three different styles of the Vibrams and ended up settling on the Bikila style as they fit my foot the best. This is definitely a shoe that you decide on based on function and fit, versus style or color. No matter what color these shoes are they are going to draw attention to your footsies. They are definitely not stylish or flattering to any foot on the outside. However, knowing the positive changes that are going to happen internally I will put my fashion and vanity aside.

Stay tuned as I take this barefoot journey to more efficient and healthy movement one step at a time.

Journal of Barefoot Running

Day 1: Barefoot on the Elliptical in just socks for 2 miles. Arches of feet and knees felt great. Inner thighs active and sore in a way I had never experienced.
Day 2: New Vibram Five Fingers (Bikila) 2.5miles on Treadmill and 3.5 miles on Elliptical. Felt really good. A little blistering forming on tops of baby toes, probably just trying to break in new shoes. Notice a lot of noise on my heel strike on the Treadmill. Will research and adjust.
Day 3: Gonna try to soften my strike a bit by hitting the ball of my foot more and rolling through toes on the push back. 3.5 miles on the treadmill and 3.5 miles on the Elliptical. Softer run. Calves and feet really sore. Definitely used those muscles differently. Tips of toes and toenails sore. Low back and knees feel great though!

TRX vs. ActivCore

2010-10-20T07:00:00.009-05:00

First let's discuss how these two very similar systems describe themselves.

TRX is described as:

" Suspension training"

"a revolutionary method of leveraged body weight system"

"Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose."

ActivCore is described as:

"Functional exercise"

"facilitates strength development, balance enhancement and improved coordination all of which improve movements of daily living, injury prevention and performance enhancement."

"Comprehensive knowledge of physical medicine and exercise science underlies the Redcord solution, which utilizes these five principles: controlled instability, functional exercise, pain free positioning of movements, precise control of exercise intensity, and freedom of movement in all planes."

I took a group class on both the TRX and ActivCore at local studios. Here is what I found. TRX class was very upbeat, energetic, and cardio infused. It included lots of lunges and exercises similar to what gym equipment provides with the added instability of the straps using your own body weight. It allows for movements in all planes and has both handles and straps as one with the unit. Each side of the strap is adjustable with a riser in the center to check for balanced movement. Both straps are attached at one center point that is then anchored. ActivCore was much more of a mind/body class. Functional movement in sets of 4x4 or 6x4 with rests built in to help trigger neurological/muscle activation connection. These movements were more Pilates and Physical Therapy like. Each strap is attached to a separate anchor, which allows for more instability in an asymmetrical way. The straps, handles and slings can be removed and added for different exercises. Think the difference of doing Hundreds on the Reformer, where the springs are attached to the carriage underneath versus doing Hundreds on the Cadillac with arms in the springs, where each arm is responsible for the movement/stability of each spring. Imbalances are easier to see and work on at the Cadillac, where on the Reformer a stronger side can dominate and cheat for a weaker side.

I thoroughly enjoyed both classes and feel that I was able to make some new connections of movement. Personally, I feel the ActivCore is a better fit for myself and my clients given my focus on Pilates, rehabilitation, and mind/body styles of exercise. TRX I felt is more geared towards a gym clientele mentality as was developed by Navy Seals. Regardless of whether you chose to try ActivCore, TRX, or both I am confident that you will get a great workout. I know I sure did.

If you have used either TRX, ActivCore or both would love your thoughts on the two sytems. Please post your comments below.

The Yoga Marathon

2010-10-18T07:00:00.000-05:00

The Chicago Marathon took place this year on Sunday, 10.10.10. I saw the winning men place on television before heading off to my normal Sunday Yoga class at Nature Yoga Sanctuary. As we entered class and began to set up our mats the Marathon was on everyone's mind. With the street closures that happen due to the marathon it can make getting around Chicago on that morning a little like a game of Frogger for some. We joked about finishing the marathon in time to get to class.

My teacher Wade usually begins with thoughts before class. Today he spoke about the supportive community of people cheering these marathon runners on their journey. Wouldn't it be nice in Yoga class to have that same positive support. "Come on you can hold that pose one more breath" or applauding the completion of a difficult posture or vinyasa series.

It got me to thinking about how I approach my Yoga practice. My Sunday class is an hour and forty-five minutes long. So much like a marathon it is about pacing yourself. If you start out too strongly at the beginning of class you won't have the strength for the more vigorous series and difficult postures. You have to know yourself and the course so you don't hit the wall before mile 20. Focusing and riding the breath are true for both the Marathon and yoga. When you mentally hit those moments of doubt, fear, pain or fatigue tuning into your breath can get you over the edge and moving forward. It's about visualizing yourself crossing that finish line or getting into that difficult pose that you have been struggling with.

While I didn't complete 26.2 miles of Chicago pavement on Sunday 10.10.10. I did complete 105 minutes of vigorous yoga. I breathed, challenged, and cheered myself through the longer vinyasas and more difficult postures. And by the time I reached the finish line of Savasana I felt completely blissed out and proud of my accomplishment. The Marathon of Yoga complete.

Xtend Barre

2010-10-13T07:00:00.000-05:00

Bar classes are all the rage from Bar Method, Dailey Method, Barre Bee Fit, etc. Everyone from Drew Barrymore to Madonna with Barre3 are taking Bar style classes.

I've taken these Bar Style classes at few different locations now. With my background in Pilates and Yoga I find some of the cuing and exercises in most of these Bar style classes to overuse certain muscle groups and place the body is some poor postural patterns of movement. Also many of these schools of Bar lack the proper training to instructors and teach a choreography that is repetitive with very little anatomical knowledge.

Xtend Barre is not one of these. "The Xtend workout combines the amazing results of dance with the principles of strength and safety in Pilates." In order to take the training course to teach Xtend you must already hold a Pilates Certification and the classes can only be held in a licensed studio or workout facility.

Out of the many styles of Bar classes I found this style to be the most thorough class. The class moved through all parts of the body from light arm weights, plies, Pilates style ab work, thigh work, and stretching. The cuing was precise and form driven. It was a small class (only 6 people at the location I took class) versus the 20-30 people that are usually in a Bar class. This Bar style also seemed to have a little more of the dance class feel to it instead of the aerobic class feel.

I found Xtend Barre at Harmony Mind Body Fitness in Lincoln Park neighborhood. Definitely the best Bar style class I have found yet. Try it for yourself and Xtend your Bar horizons.

Pumpkin Pie Smoothie

2010-10-11T07:00:00.004-05:00

I love Fall. I love all the colors of the leaves and the flavors of the food like butternut squash and pumpkin. Not only is pumpkin low fat naturally, it is full of beta-carotene which the body converts to Vitamin A. Fall and all the holidays that come with it wouldn't be complete in my mind without some Pumpkin Pie. Here is a healthy smoothie that tastes just like the pie. The yogurt gives the whip cream like flavor and no crust means less calories. Drink up and give Thanks without the guilt.

*I have listed ingredients for both a Vegetarian and a Vegan version based off of your choice of Yogurt and milk.

Ingredients:

1/4 can of Pumpkin Pie filling
3oz of Greek Style Plain yogurt (like Chobani) or Vegan Yogurt (like Nogurt or Silk)
1 tblspoon Brown Sugar
1/4 cup Almond milk or milk of choice
1/2 cup crushed ice
nutmeg and cinnamon

Directions:

Combine Pumpkin Pie, yogurt, brown sugar, and crushed ice into blender. Begin to blend. Add almond milk (or milk of your choice) slowly until you have the desired consistency. Less milk will make a thicker smoothie and more milk a little creamier. Once completely blended pour into glass and sprinkle with a little nutmeg and cinnamon to garnish and spice up. Stick a straw in it and give thanks.

Parkour

2010-10-08T07:00:00.000-05:00

Equinox Health clubs is known for their innovative Group Exercise classes like Tabata, Intensati, and now Parkour. I participated in a demo class of Parkour at Equinox Chicago's 900 North Michigan location.

To say this class was out of my element is an understatement. We were lead through a warm up of conditioning exercises by Group Fitness Managers Tonya Dugger and Jen Hogg. In the 30 minute workout many were already gasping for air and sweating it up. Then we were lead by Alex through a Parkour workout. We vaulted over highly stacked steps, army crawled through hurdles, precision jumped over steps (and eventually people), and grapevined around hurdles creating a circuit like feel. My heart rate was up and at one point when checking my heart rate monitor was at 92%. By the end of the hour long class I had burned almost 800 calories and had a ton of fun. Did I do everything like the instructor? By no means. But I attempted it and laughed at myself in good humor.

According to the website Parkour US

"Parkour or l'art du déplacement is NOT a extreme sport, rather it is a physical discipline that allow one to overcome their obstacles to get from point a to point b in the most efficient using the possibility of human body. Such movement may contain running, jumping, climbing, vaulting and other movements that may help the efficiency.

One who trains and practice the discipline is called a “traceur” or “traceuses” for women practitioners. The goal of parkour is to allow a traceur adopt to his or her environment by using the surrounding structure. Whether the environment is in the rural or urban area, a traceur is trained to be able to face the obstacles at any given time.

Movements are often trained by repetitions, building ground up from the basics. Parkour is often confused with freerunning. Freerunning, a distant cousin of parkour, contains movements that are not efficient, such as flips. Parkour originated in France, founded by David Belle and many others. Along with the physical movements, parkour contains philosophy which enhances a traceur’s ability to solve problems and their awareness of surroundings.

Furthermore, there are NO COMPETITIONS in parkour; the only competition is you, and yourself."

Some Parkour moves that you will see in a class.

Check your local Equinox to see when and where Parkour classes are available. Definitely a challenge and a lot of fun.

Tex-Mex Veggie Burger

2010-10-06T07:00:00.011-05:00

All the flavor. No animal products. Loads of protein and low in fat. What more could you ask for?

Ingredients:

Dr. Praegers Tex Mex Veggie Burger Patty
Multi-Grain Sandwich Thin Hamburger Bun
1/2 cup spinach
2 tablespoons Daiya Cheese Cheddar Flavor (Vegan cheese substitute)
1/4 avocado
Veganaise

Directions:
Set conventional or toaster oven to Broil. Heat Veggie patty 10-12 minutes until cooked throughout. Spread Veganaise and spinach onto the bottom of bun. Place cooked Veggie Patty on top of spinach. Place sliced avocado and Daiya cheese on top of Veggie Patty. Finish with the top bun.

Rock-n-Roll with Pilates

2010-10-05T07:00:00.003-05:00

Rolling like a Ball (ex:Rolling)

Pilates was Rocking-n-Rolling before Elvis or the Beatles.

Granted I am talking about movement and not music. This Rock-n-Roll is admired by all ages young and old and was born before it's musical genre.

The Pilates system has many rolling exercises (supine) and rocking exercises (prone) built into it's series. The rocking and the rolling takes place in the "powerhouse" of the body, between the shoulder blades and hips.

In the Pilates Mat series the Rolling exercises (supine or on your back) include Rolling like a Ball, Open Leg Rocker, Boomerang, Seal and Crab. Rocking exercises (prone or on your belly) include Swan Dive and Rocking. Rolling is meant to allow breath into the body to it's fullest deepest potential, the spine to stretch and lengthen, and massage the spine against the mat and the internal organs with breath.

Rocking (ex:Rocking)

Rocking strengthens the muscles along the spine, stretches the front of the chest, shoulders, and abdominals. Rocking and rolling should be light and playful, like a beach ball blowing in the wind. It will teach your body that strength and flexibility can be (and need to be) relaxed and flexible on the outside of the body, while engaged and supported from inside the body. That proper and purposeful breathing can carry movement more effortless than tensed up muscles.

So turn it on, turn it up and play with some Old time Rock-n-Roll.

Fakin' B.L.T.

2010-09-30T07:00:00.005-05:00

My Fakin' Bacon, Lettuce, and Tomato Sandwich. One of my favortie lunch time meals.

Ingredients:

Whole Wheat Pita, Flat Out Wrap, or bread of your choice
2-3 pieces of Fakin' Bacon
1/4 avocado
1/2 cup spinach
sliced tomato
Veganaise
salt/ pepper to taste

Directions:
In a lighly oiled skillet cook 2-3 pieces of Fakin' Bacon. Turn halfway through to ensure thorough cooking. Spread Veganaise onto Pita, Wrap, or bread. Layer spinach, tomato, avocado, cooked Fakin' Bacon and salt/pepper to taste.

Enjoy! All the taste of a real BLT with no animal products, less fat and over 8g of Protein.

Podcast IV - On the Ball

2010-09-27T10:07:00.000-05:00

On The Ball

2010-09-27T10:05:00.007-05:00

The resistance ball is a fabulous piece of apparatus that is fairly affordable and doesn't take up a lot of space. Adding a resistance ball to your Pilates exercises will add a sense of balance and instability to kick up the intensity of your Matwork. It can also be used to mimic many of the exercises on the Reformer, Cadillac, or chair.

When picking a resistance ball, the size of the ball will be dependent on your height and leg length. The best way to know is to sit on the ball like sitting in a chair. Your knees should line up with your hips with your feet placed firmly on the floor. If the angle is greater the ball is too big, and smaller the ball is too big. I am 5'2" and use a 55cm ball. Also be sure to fill the ball to firmness.

Here are a few of my favorites on the Resistance ball to add to your workout. For more workouts like these be sure to visit and subscribe to piLALAtes YouTube channel.

Teaser: The Holy Grail of Pilates

2010-09-22T07:29:00.000-05:00

Teaser is defined as:

"an advertising or promotional device intended to arouse interest or curiosity especially in something to follow."

"a puzzling problem."

Pilates' Teaser is just that. Both "intended to arouse curiosity", "I want to be able to do that". "Look at how beautiful, graceful and strong the body looks in this position" and "a puzzling problem", "That is harder than it looks" and "How is the body capable of that?".

The Teaser is as synonymous to Pilates as Hundreds. Yet Teaser is truly an Intermediate/Advanced exercise that is meant to connect the previous teachings into utilizing your skills all in one exercise. Easier said than done. Teaser combines the knowledge of rolling and unrolling the spine, pelvic stabilization, core connection, supporting the leverage of long extensions of both arms and legs, breath, and control. One could (and many do) rely on pure momentum to throw themselves up into this beautiful shape. However, Teaser like most of the Pilates repertoire, is about the journey and not the destination. Many times when teaching this exercise I will slow down the movement to take the momentum idea out. I also like having my clients close their eyes and visualize in their head the movement rather than focus on the external image. In class situations, especially, Teaser can become one of those competitive moments for a student. Closing your eyes takes the compete out of the exercise.

Teaser is like finding the holy grail in Pilates, "available to all, but only fully realized by those who prepare themselves". Only when you let go of the preconceived ideas and focus on building the foundation do you realize that is right there within your reach. And one day you find yourself in Teaser with grace, ease, and strength from all the hard work you have done before. Until then it is arousing your curiosity and puzzling you just as it is named to do.

Get out of town!

2010-09-20T08:05:00.000-05:00

Living in the city has it's advantages. Everything is right at your demand and the energy is always moving. Sometimes, taking a drive and getting out the city for a day or two and into nature is actually what the body, mind, and soul need.

Nestled about 100 miles from downtown Chicago, Starved Rock State Park does exactly that. Starved Rock State Park located in Utica, IL is an easy escape by car off of Interstate 80. I packed up my dog, some hiking gear, and snacks and plugged the Ipod into the car stereo to escape the windy city for the day. Just getting out of the traffic and stop-n-go of the city was relaxing. I jammed out to my Ipod singing at the top of my lungs, something I rarely do in the city for fear of someone I know seeing me. My Golden Retriever, Logan, enjoyed hanging his head out the window taking in the fresh smells of the Illinois Farmlands.

Arriving into Utica Illinois is a cute little town with some local restaurants, shops, trading posts, and lodgings. Following the well marked signs through town about 1-2 miles into Starved Rock National State Park to the Visitor Center. Parking is FREE and there is plenty of it, unlike downtown Chicago. Logan and I mounted our packs for the day, stopped at the Visitor Center to grab a map of the trails, and headed out to surround ourselves with Nature.

Historically, Starved Rock had been inhabited by humans as early as 8000 B.C., with many different Native Americans settling between 1500-1700's. Both explorers Louis Jolliet and Father Jacques Marquette, are said to have come through on their way up the Illinois River. Starved Rock derives it's name from a "Native American legend of injustice and retribution", where a chief stood his ground on the bluff and ended up dying of starvation.

Starved Rock sits on a total of 2,816 acres of land. It has 13 miles of hiking trails that wind through natural bluffs and canyons and follow along the Illinois River. Hiking is available year round and the back drop changes with each season. At the "early end of spring, when the end of winter thaw is occurring and the rains are frequent, sparkling waterfalls are found at the heads of all 18 canyons, and vertical walls of moss-covered stone create a setting of natural geographic beauty uncommon in Illinois" (Starved Rock State Park Visitor's Guide). They have a full lodge, family cabins, camping, horseback riding, and fishing/boating available as well. More information on these activities and lodging can be found at www.starvedrockstateparkorg.

The trails that leave from the Visitor/Lodge area are a little crowded and touristy. For a more rugged and less touristy hike park at the other end near the Council Overhang or Hennepin Canyon and hiking towards the Visitor/Lodge area. The views are much more spectacular and the terrain is a little more athletic.

About two miles up the road is Matthieson State Park. This dell area has an upper area hiking trail that is a 3 mile loop with wood like views. The lower level is through the dells walking through the rocks and canyons. A little more rugged and wet, but Logan was in heaven tromping along and wading through the water. Well worth a stop if you have the time. There is also a horseback riding trail as well.

Logan and I hiked for 3 hours that day and according to my heart rate monitor I burned close to 1000 calories. More importantly was the breath of fresh air, vacation like-mode, and cleansing of my spirit that happened less than 2 hours outside of Chicago.

Fall into slumber and health.

2010-09-16T10:00:00.000-05:00

As we head into Fall changes in the weather, schedule, and daylight hours can wreck havoc on your body. Things like lack of sleep and allergies can put your body under the weather rather quickly. Here are a few tips to avoid the downfall of Fall.

"The man who uses intelligence with respect to his diet, his sleeping habits, and who exercises properly, is beyond any question of doubt taking the very best preventative medicine provided so freely and abundantly by nature."- Joseph H. Pilates (Return to Life through Contrology)

He goes on to outline several tips on sleep habits.

Restful sleep is impossible without the fullest and complete relaxation of all our muscles.
A quiet, cool, well-ventilated room is best.
Do not use a soft mattress. Firm but not soft is a good rule to follow.
Use the lightest possible bed coverings consistent with warmth.
Do not use large bulky pillows (or as some do, two stacked pillows). Better still, use none at all.
Nervousness is usually aggravated by a lack of proper exercise, especially in the case of one with a trouble mind. The best way to alleviate this condition is exercise. So if your sleep is disturbed, rise immediately and perform your exercises. Particularly beneficial in this regard are the spinal rolling and unrolling massage exercises which relax the nerves and induce sound, restful sleep. *Roll up, Rolling like a ball, Spine stretch, Roll over and Bridge would be acceptable "Spinal rolling" exercises that should not awaken the nervous system to much to return to sleep.

Joseph also had some early ideas on nasal/throat washing to avoid disease.

"...cup some water in the hollow of one hand and while holding one nostril closed, with the other hand snuff this water up in the other free nostril, then expel it through the mouth by pressing both nostrils slightly, and repeat for the other nostril. In this way, the water is permitted to enter the throat and ejected through the mouth, the throat and mouth are cleansed and kept in a healthy condition and gradually immunized against disease. These simple suggestions. if properly followed, would prevent the great majority of all of our nose, mouth and ear ailments"

Personally I would suggest doing this a little different.

For nasal allergies I highly recommend the Neti Pot. A little warm salt water goes a long way. In the midst of a cold, the Neti Pot can relieve the sinus pressure and clear out the bacterial junk. On a daily basis, with allergies, the Neti Pot can prevent allergy flare ups from happening as regularly.
For a throat filled with mucus or just to clear out bacteria, try gargeling with warm salt water. Allow it to hit the back of the throat for a few rounds, expel, and repeat. For a dry scratchy throat try warm water with a litte honey added to coat your throat.

Another great daily tip to add in to avoid the cold is Emergen-C. Add it to a glass of water in the morning and up your resistance to the bacteria that is lurking around. Lots of different flavors to chose from. It will give you an added boost of energy and up your immunity to those nasty viruses.

Hope these tips help you and your family Fall into slumber and health with ease.

Unplugged and Rejuvenated

2010-09-14T10:26:00.000-05:00

This weekend I treated myself to a four day mini-break. All summer I had been scheduling around my clients vacations, schedules, and their children's obligations and realized that I neglected myself. So I decided to take a 4 day camping trip on my own with my 4 year old Golden Logan.

I was a little nervous camping by myself, but I am an independent, self sufficient woman and figured that if I can make it in a city on my own, I definitely can make it in the woods on my own. I had such a great sense of accomplishment as I arrived at my campsite and pitched my tent all by myself. Arranged my housing for the next couple of days setting up my chair, sleeping bed, cooking area, firewood, and sleeping bag. Then sat down to take it all in. I am so used to being in a scheduling crunch and then zoning out using technology like the computer or television. Here I could just sit in silence (or the sounds of nature) and do nothing. It was absolutely amazing!!

The first night as I sat by my campfire with Logan, I almost completely forgot to look upwards. Being in the city, I never see a sky full of stars, so I have gotten quite used to not even looking. As I laid down on the blanket and caught a glimpse of the sky I was surprised to see the black sky so full of bright, twinkling stars. It was gorgeous. That day being exactly one month since losing my beloved 13 1/2 year old Golden Madison, as I looked up I wondered if her soul was up there in the stars looking down and shining her love down on Logan and I. I laid there for many hours just gazing upwards and taking in the serenity of the sounds, smells, and sights of nature. I was in a state of serenity that I so often lose in the hectic city life. I was completely unplugged and able to sit still in peace. A natural, unforced meditative state that I can only describe as bliss. Solitude.

Each morning I would awake to make breakfast for Logan and I. Then I would sit under the rising sun and read. Around 11am I would prepare myself for a 3-5 hour hike for the day. Arrive back at my campsite around 4pm and relax at the site until sunset when I eagerly lit my campfire, prepared dinner, and sat under my lovely sky of light and love. It was exactly what I needed. My four day trip reset me to come back to the city and be invigorated to get back to life. I am already looking ahead on my schedule to make a fall trip before it gets too cold, as I thoroughly enjoyed myself and know that it was exactly what I needed. We all need to unplug ourselves from society every now and then and rejuvenate our souls with nature and solitude. It's a mental and spiritual cleanse for the body, mind, and soul.

Chocolate dipped Strawberry Smoothie

2010-09-08T07:05:00.000-05:00

A decadent, yet healthy smoothie. Like having Strawberries dipped in Chocolate. Creamy, Delicious and under 200 calories.

Ingredients:

1/2 cup fresh or frozen strawberries
1 tblspoon Nutella
1/2 cup of almond milk
1/2-3/4 cup crushed ice

Directions:
Clean and cut strawberries and place into blender with Nutella, ice, and Almond milk. Blend. Pour and Enjoy!!

Small Changes

2010-09-06T07:38:00.000-05:00

Resolutions can be a great way to set a goal for yourself, however more times than not we fail our resolutions. The Dictionary defines a resolution as the act of resolving or determining upon an action or course of action, method, procedure, etc. Why not take baby steps towards a bigger goal with small changes? For me I am not good with change. I find drastic changes uncomfortable and I end up failing because I am unable to sit with the abrupt uncomfortableness. However, I notice that if I ease myself into the change my rate of success is much higher.

Last year I made a New Year's resolution to eat more of a Vegan lifestyle. At first I cleared out all my cupboards and refrigerator of any non-Vegan items and replaced them. I was going to go completely Vegan from being mostly Vegetarian (I did eat fish on occasion). My intentions were good, however it was too big of a change for me to make all at once. I now follow a Vegan diet 3-5 days/week. I allow myself to indulge when I am outside of my home at a friends house or restaurant, as I find it too hard to explain and substitute. I am already a picky eater to begin with and I don't want to insult a friend or server. By making the change smaller it made me feel more comfortable and allowed me to actually fulfill my resolution.

Same is true with the "Losing weight" resolution so many people make each year. Everyone starts off rearing to go in January and by February is already off the wagon. Make small movements towards your goal and you may find that you have more stamina to go all the way. For example, if you lead a predominately sedentary life and decide that you are going to go to the gym everyday, the odds are you are going to fail. Why not start small? Schedule yourself in for 3 workouts for the week. Try to vary what you are doing and find something that you enjoy doing. Make it fun, something you look forward to, a workout date with a friend, and most importantly put it on your calendar like you would any other important appointment.

It's okay to know what your "end goal" is but be sure to honor and appreciate the small steps that you have accomplished along the way. You'll be more apt to stay on target and achieve your ultimate resolution. Even a small change (no matter how small) deserves recognition. You may even be surprised when you reach your resolution how much easier it was to get there. Small change adds up to BIG results.

My Favorite Vegan Nachos

2010-09-01T07:55:00.000-05:00

Going Vegan doesn't mean you have to give up all your favorite snacks. I love Mexican food just as much as the next person. And thankfully I have a great recipe to share with you so that you don't have to go without. Super quick and easy. I even bet you could serve these to non-vegan friends and they won't taste the difference.

Ingredients:

Tortilla chips of your choice
Daiya Cheese Cheddar Flavored
Light Life Smart Ground Mexican Style
Cooked Black Beans
Black Olives
Green Onion
*Optional Jalapeños

Preparation:
Place 1/2 of tortilla chips on plates. Cover with layers of Daiya Cheese, Light Life Smart Ground, Black Beans, sliced Black Olives, chopped green onions, and *Jalapeños. Repeat the entire layering process. Microwave on high for 1:30-2 minutes or until cheese is melted and meat is heated through. Top with guacomole and/or Tofutti sour cream and serve.

This is one of my favorite meals and I am sure much healthier for you than the real thing. Enjoy!!

A good stiff one

2010-08-30T10:00:00.000-05:00

Sounds dirty, but actually I am referring to cleanliness. A topic that Joseph Pilates wrote about in Return to Life Through Contrology. Regarding Cleanliness J.P. wrote:

"...the correct technique to use in accomplishing this highly desirable result is to bathe using a good, stiff brush with no handle. This type of brush forces us to twist, squirm, and contort ourselves in every conceivable way in our attempts to reach every portion of our body which are otherwise comparatively easy to reach with a handle brush. The use of a good stiff brush stimulates circulation, thoroughly cleans out the pores of the skin, and removes dead skin too. Remember, the pores of your skin must breathe; they cannot do so unless they are kept open and freed from clogging. Your skin will soon respond most gratifyingly to this perhaps seemingly Spartan-like treatment and acquire in the process a new, fresh, glowing appearance. It will also develop a texture smooth and soft to the touch. So brush away heartily and merrily!"

Here are two stiff bristled brushes I recommend.

The Body Shop $12

Earth Therapeutics

I also highly recommend an exfoliating scrub. There are quite a few good ones on the market. I like L'Occitane Verbena Body Salt Scrub, Origins Ginger Body Scrub, and Alba Sugar Cane Body Polish, and . Or you can try making one of your own with these recipes.

Mind over Matter

2010-08-25T18:10:00.000-05:00

Mind over Matter will make the Pooh unfatter.

How do you talk to your self? Are you gentle, kind, supportive, positive, encouraging? Or are you judgemental, derogatory, harsh, belittling, negative, and self deprecating? As Depak Chopra is quoted as saying "our inner verbalization creates our reality".

Simple Buddhism A guide to enlightened living by C. Alexander Simpkins PH.D. explains the Buddhist view on "Right Thought, Right Action".

"Changes in our thoughts lead to changes in our feelings. The same is true of conduct. If we change our behaviour, our feelings and thoughts will change as well. The basis for the change is simpler than it seems. Behaviour, feelings, and thoughts are linked together in such a way that each affects the other and each can change the other."

If you dread or hate going to the gym, no matter what great workout you do, you are not going to get the most benefits. Changing your inner dialogue and attitude will change the way your body processes and experiences the workout and be better for you. The energy your mind is taking to create the negative thoughts is displaced where it could be use to help you get a better workout and burn more calories. When you are happy/positive your body produces endorphins :An endogenous opioid from the pituitary gland that blocks pain, decreases appetite, creates a feeling of euphoria (the exercise high), and reduces tension and anxiety. When your body is stressed/negative it produces cortisol: A hormone released by the cortex (outer portion) of the adrenal gland when a person is under stress. Cortisol levels are now considered a biological marker of suicide risk. Therefore your inner dialogue and thoughts could be holding you back from reaching your healthy goals. Change the thoughts and watch the pounds come off a little quicker.

"Perception is an active process, involving both objective and subjective experience. The sensations we have from contact with the world lead to a desire to fill our wants. We desire pleasant sensations to continue and unpleasant ones to stop."

"False beliefs and assumptions create states of mind that bias and limit our perception."

For example if you look at a plate of kale and think "yuck", no matter how good it may taste you have predisposed your taste buds and body to not like it. What if you changed the thought to "looks healthy", "natural", "good for me", or "filled with nutrients" ? It might end up tasting a little better than you expected. In fact you might even like it. Same goes for your perception of yourself. If you look in the mirror and talk to yourself with negativity and hate "I hate my sagging tummy and stretch marks" you are bias to only perceiving the negative in yourself. Why not change the perception and use your inner dialogue to praise and appreciate what your body does for you everyday? Your belly may have carried and nurtured your two most prized possessions, your children. Turn the negative to positive and your outlook on what your body has and can do will change how you look at yourself. Changing the chatter could be just what you need to make you unfatter.

Qualtiy over Quantity

2010-08-23T07:42:00.000-05:00

With principles like control, precision, concentration, and centering, it is no wonder that Pilates is all about quality of movement.

Many forms of movement work off of sets and repetitions like 3 sets of 12 repetitions with increase in weight load. These quantities of exercises are meant to exhaust or fatigue the muscle groups being used. This is also why when lifting weights many trainers will work on one part of the body, i.e. Upper back, Chest and Arms. Then the next day a different body part grouping, alternating the muscle groups but never focusing on full body development.

Pilates works on uniform body development. Working the entire body and all muscle groups in each session. The most amount of repetitions done for one specific exercise never exceeds 10 repetitions. There is no such thing as a set in Pilates, instead each exercise in the series flows from one to the next encouraging the entire body to become active, engaged, and developed. The attention to form and quality is what allows Pilates to produce grand results without a lot of repetition and exhausting of the muscles. It also means that there does not need to be a rest period between workouts. When leaving a Pilates session many students comment on how "open", "tall", "free", and "strong" they feel. There is not that feeling of not being able to move the next day that comes from other types of exercise. Although you may feel an internal soreness from the deep connections of the work. You can and should incorporate some amount of Pilates into your everyday routine. This superior style of movement will allow you to lead a life full of quality and quantity.

Asparagus & Mushroom Polenta

2010-08-15T08:59:00.000-05:00

An easy to make, fresh, and healthy meal. Asparagus and Mushroom Polenta will take you about 10-12 minutes to prepare.

Ingredients:

Asparagus
Baby Portabella mushrooms (or another local, seasonal variety)
Polenta ( I use pre made Organic Polenta from Trader Joes).
Chunky Pasta sauce
olive oil
salt/pepper to taste.
Rosemary

Preparations:
Cut Asparagus into 1" long strips and cut mushrooms into 1/4"slices. Sauté Asparagus, mushrooms, rosemary, salt & pepper in olive oil over medium heat.

Sliced pre-made polenta into 1/2" think rounds. Grill in a pan with a little olive oil. 4-5 mins/side or until golden brown. Remove from heat and place on paper towels to remove any excess oil.

Heat 2 tbls of chuncky pasta sauce until warm.

Plate 2 slices of cooked polenta on plate. Top with sauteed veggies and sauce.
*If not Vegan top with parmesan or fresh cheese of your choice.

Review and thoughts on "Women Food and God" by Geneen Roth

2010-08-09T09:00:00.000-05:00

Recently I read the book Women Food and God by Geneen Roth. Oprah had been promoting it saying that "it changed the way she felt about her body, her diet, and her life." The book totes being the "anti-diet" book. It speaks more to the self help aspect of your relationship to food and food to your feelings.

"The way you eat is inseparable from your core beliefs about being alive. Your relationship to food is an exact mirror of your feelings about love, fear, anger, meaning, transformation, and yes, even God."

Although the book speaks mostly from the perspective of compulsive eating or overeating. I found a lot of the feelings described throughout the book also pertain to compulsive under eating and deprivation of food. Really the emotions are the same, it is how each of us chooses to use our relationship with food to mask or numb our feelings.

Personally I have struggled with bouts of anorexia. Hiding and numbing my feelings by depriving myself. Feeling that while things around may have been out of control, I could control what or if I ate and how much exercise I did. I felt that I was good at this and even was praised for my thinness at times in my life. After years of therapy, I do understand my triggers into this disease and relationship. And this relationship was a direct mirror externally to my feelings. I felt unloved, alone, angry, fearful, unworthy, and empty. The emptier my belly felt was how I dealt with the spiritual emptiness I was feeling. I have friends who feel the same things but instead of depriving and torturing themselves through withdrawal, they instead try to fill up the emptiness with food by binging and overeating. Same feelings, different response. "Feelings are in the body, reactions are in the head; a reaction is the mental deduction of a feeling. (And beliefs are reactions to that we've had so many times that we believe they are true.) In an attempt not to feel what is uncomfortable, the mind will often rant and ramble and tell us how awful it all is." (pg 105 WFG)

Roth speaks about our internal conversation and judgement as "The Voice". In describing this Voice she writes, " you believe that you need to hide your defects from other people lest they withdraw in abject horror. You believe that The Voice knows the truth and you don't want anyone else to discover how monstrous you are. How dark. How unredeemable. Hiding seems like an act of self-preservation. It seems like your only option if you want to have any kindness or love in your life. When you are in total agreement with The Voice, you convince yourself that your best and only recourse is to be ashamed of yourself and try harder to get it right. Be The Voice's idea of you. Be someone different, someone you're not."(pg 138 WFG)

My relationship to food now is much healthier. Although, I do still have brief moments that I fall into the pattern. I am still controlling about what I eat or don't eat, how much, and when. I still do not enjoy eating socially or trying new foods. I watch my portions and I count my calories. And I still do weigh myself almost daily, which is better than the 3-4 times a day on two different scales that I used to do.

Roth later comments on recognizing The Voice, "that awareness functions now to separate you from what is not you. From your story about how unredeemable you are. From your shame at being the stale, rehashed, familiar story of yourself. And because you've come to love life without the story, you without your past, you are less and less willing to endure the suffering of merging with The Voice. You begin to prefer simplicity over complication. Freedom over familiarity."(pg 138 WFG)

While I found the book very eye opening, I do feel that it is just a beginning to dealing with women and their relationship to food. It is hard when you are in this vicious cycle to really stop and listen to what you are feeling. I think the book is a good starting point to investigate what you are feeling, but therapy to deal with and uncover these feelings is necessary. I recall several points in therapy when just hearing something come out of my mouth was such a surprise to hear. I didn't even realize I was feeling it. And hearing it spoken from my mouth to someone else somehow made it more real and validated.

If you or someone you know has or is struggling with food issues this book is a must read. At least to start the internal questioning and awareness to the emotions. A good spark to ignite the journey into the the depths of discovery of you, food, and God.

My job is a pain in the __________ !

2010-08-04T08:11:00.000-05:00

Whether your job entails you sitting at a computer all day, playing chauffeur to your kids activities/running a household, or hauling products on sales pitch meetings; your job could be and probably is causing your body a lot of pain. Many of the activities involved in our jobs are done under stress and create undesirable movement patterns. Since movement patterns develop over time and repetition the 7-12 hours (or more) on your job is doing you more harm than you may think. Your good intentions of working out at the gym, pilates, yoga, or your personal trainer 1-2 hours a day, 5-6 days a week is a good start. However, in the grand scheme of things these good movement patterns are not enough to negate the undesirable patterns being reinforced in a greater time frame.

So if you are not fortunate enough to work in a field like mine, what are you to do?

First of all be aware. Notice how you are sitting at your desk, in your car, carrying your bags. Notice what happens to your body when you start to think about how you are sitting, where your shoulders and head are in space, the side of your body that is carrying your heavy bag. Just the awareness will allow you to notice your posture, habits and notice where you are carrying your tension. Become aware throughout your day. Not only when you are at work, but preparing dinner, bathing your children, washing the dishes, even reading or watching television. I have caught myself several times sitting on the couch reading with my head and neck completely tensed up and forward. Awareness is the first step in breaking any pattern.

Second, try to send the positive movement patterns from yoga, pilates, your personal trainer into your workday. Sit up tall lifting out of your hips. Create space between your vertebrae. Allow your shoulders to hang and rest gently on the spine. Root down through your feet and lengthen out through the crown of your head. Creating this internal conversation with your body throughout the day can create a lot of positive changes. This is also a good time to reevaluate your work environment. Is your chair at the proper height for your computer? Is the position of the back of the chair causing you to slouch or enabling you sit up tall? I am a huge proponent of sitting on a large resistance ball when at my computer, forcing me to sit up tall. There are many stores that sell ball and ball-like products for exactly this purpose. Relax the back has stores all over the country, as well as being able to order online. Make sure the angle of your computer and keyboard is ergonomic and not causing you to strain to see the screen or drop the wrists to type. These small patterns may seem trivial, but you are doing this pattern for the majority of your day and these small movement patterns are becoming more and more ingrained into your body with every key stroke and email.

Lastly, take a desk break. I like the ratio of 15 minutes of break for every 45 minutes of work. Take the time to stand up from your seat or get out of your car. Take a short little walk down to the water fountain or a little stair work in your office. Stretch. Bend. Move. Try to counteract the movement patterns that you are in the most at your job. Close the door and breath or meditate even for 5 minutes. This will allow you to continue to be aware, send positive messages to your body, and reverse the undesirable patterns. It will break up the pattern and restart you each hour.

Link to the first segment of my Podcast Series: Desk Break. This is a 5-10 minute video of exercises specifically chosen to break the negative movements and can be done in your office, using only your desk, and chair. Note: You may want to close your door or better yet, invite your co-workers to join in with you.

Be sure to subscibe to piLALAtes You Tube channel for more Desk Break segments to come.

Veggie Lasagna

2010-08-01T18:41:00.000-05:00

This is a favorite recipe that I found while I was back in college. I have altered it over the years to include some of my favorites and incorporate more of a vegan lifestyle. This lasagna has no noodles or pasta and no cheese. Also I tend to cook to taste, so not a lot of measurements. Use as much of any ingredient to create the desired layer in the size of your casserole dish.

Ingredients
1 eggplant
1-2 zucchini squashes
kernel corn
black olives
diced tomatoes
brown mushrooms
16 oz firm tofu
fresh basil
fresh rosemary
Daiya mozzarella or cheddar cheese (or mix both)
olive oil
salt
pepper

Feel free to omit any of the veggies that you feel undesirable (except for eggplant and squash) and/or add some of your favorite fresh seasonal veggies. Also if you do not want to make vegan, substitute Ricotta cheese for the tofu and use regular cheese instead of Daiya.

Preparation:
Preheat oven to 350°

Grill eggplant and zucchinin with olive oil, salt and pepper. While grilling, combine tofu, basil and rosemary into food processor. Blend until a thick consistency.

Lightly grease casserole dish. Place grilled eggplant slices in a single layer on the bottom of the casserole dish until it is covered. Next layer tofu mixture over layer of eggplant. Continue to layer ingredients on top of one another until 3/4 of way to top of casserole dish. Layer the grilled zucchini on top of looser ingredients. Sprinkle shredded cheese on top of zucchini and garnish or top with sliced black olives. Finish with a pinch of salt and pepper.

Place casserole dish in preheated oven and cook for 30-45mins until cooked through and cheese is melted. Turn throughout cooking in 1/4 turns for consistent cooking.

I serve with a slotted spoon as many of the vegetables tend to be rather juicy.

Let cool and enjoy!

Breathe...

2010-07-27T06:48:00.000-05:00

In both Yoga and Pilates we focus on the connection of breath and movement. Yet the breathing process is different in each method and has a different purpose.

In Yoga, the most common breath taught through the asanas is Ujjayi. An inhalation through the nose and exhalation through the nose, which makes a soft sound at the back of the throat on the exhalation (much like Darth Vader from Star Wars). The breath is meant to be loud enough to be heard without being too forceful. It is meant to create a rhythm and flow for movement and to create an internal heat. Many forms like Ashtanga have a set number of breaths for each posture or asana. The internal breath heats the body from the inside-out, creating a sweat, and detoxifying the body from the purging of this sweat. There are also many ways of studying the breath through Yoga called Pranayama. Pranayama teaches how to control the breath in different ways for specific purposes, i.e. digestion, stress relief, enlightenment.

In Pilates, the breath is built into the movement as well as cued. Different than Yoga, Pilates breath is an inhalation through the nose and an exhalation through an open, relaxed mouth. Joseph Pilates called this breath "an internal shower". Imagine trying to see your breath on a cold day or fogging up a mirror. This breath "supplies the bloodstream with vitally necessary life-giving oxygen in the most efficient manner. Also the complete exhalation and inhalation of air stimulates all muscles into greater activity", according to Joseph Pilates writings Return to Life through Contrology. The breath is used to cleanse and purify the body of toxins, increase circulaiton, and wring the body out. The movement and breath coordinate with one another the inhalation is usually done on a lengthening or stretching movement and the exhalation on a contracting or shortening movement. It is meant to aid in the movement and the movement aid the breath.

In both practices it important to remember to breathe and not hold or ever tense up on your breath. If you practice both Yoga and Pilates you may find switching from one style of breath to another confusing. Try to relax and most importantly breathe, regardless of which breath you end up with. As Joe is often impersonated, in his thick German accent "you must in d air to out d air".

Pilates saved my life...literally.

2010-07-23T10:28:00.000-05:00

Madison hiking in beautiful Aspen.

My motto is that "Pilates is not just an exercise regimen but a way of life". Nothing became more true on November 22, 2006, the day before Thanksgiving.

I was living and working in Aspen, CO. It was a beautiful morning and with the holiday had a light schedule at the studio. I was planning to go into town to teach and then come back and take my Golden Retriever, Madison, on a nice afternoon hike. Maddie tried several times to jump into the back of my Honda CRV and come to work with me. I kept rationalizing whether or not to let her come with me or leave her at home. Three separate times I pulled her out of the car, deciding (thankfully) to leave her at home. I packed up the car with laundry. Had my morning coffee in hand, NPR on the radio, and headed down the mountain around dawn.

It was a beautiful Colorado morning. And the road conditions were very clear. As I was making my way slowly down the mountain to the studio the sun was beginning to come up. I made my way down the windy roads and as I was coming down a section noticed that there was something forming a shadow ahead in my lane. As I proceeded closer I realized that someone had hit a deer in the middle of the night and left it in the road. I slowly looked into my rear and side view mirror and proceeded to veer to the right lane to avoid the carcass. I thought that I had cleared the animal, when all of a sudden I felt my car tip towards the right, lifting the driver side of my car off the pavement. Calmly I leaned my weight gently to the left, hoping to plant the car back down on the road safely. Unfortunately, what I did not realize was that the animal was a buck and it's antlers had popped my front, left tire as I was changing lanes. So, when I dropped the car down by leaning my weight there was no air in that tire. My car began to roll over and spin. It flipped three times. I know this as I counted "floor, sky" as the car flipped.

I was completely conscious and active as the car flipped and spun seemingly around me. Once I realized the car was flipping my Pilates immediately kicked in instinctively. I locked my arms out on the steering wheel with my hands at 3 and 9. Drawing my shoulder blades and pelvis into the seat. With those stabilized and the wheel locked out I drew into my center pulling my core and body into the seat and breathed. The car literally felt like it was moving around me. I was fully conscious. Thinking that "if this was my time to go I had no regrets, couldn't have asked for a more beautiful day or place to spend my last minutes, and hoping that my parents would take good care of Madison." Then the car came to a stop, upright. I took a deep breath. "Did I make it? Was I alive? Or was I having an out of body experience and was looking back on myself?" I took another deep breath, put the car in park, unbuckled my seat belt, and opened the door to step out.

Two onlookers on the other side of the road where running across the median at this point and stopped dead in their tracks when they saw me step out of the vehicle. I was shaky, but coherent enough to realize that my laundry, skivvies and all were strewn across the highway and immediately began gathering them up. The onlookers were now at my side telling me to sit down. It was at that moment that I saw my car for the first time. The front window and roof had separated, the side door was dented in, and the glass from all the back windows and hatch were completely blown out. I had not a scratch or cut on me! And miraculously NO INJURIES! And someone had to have been looking out for Madison as there is no way she would have survived that accident.

The principles of Pilates like centering, breathing, concentration, and stabilization kicked in when I needed them most. That feeling of being present and connected to my body and breath just took over immediately. It is because of these that I was able to stay calm and instinctively do what needed to happen to allow me to survive and be able to fully live my life to its best potential to do this day. Pilates is not just an exercise regimen, it was my way to life that day.

This was written as a guest blog for Pilates Body NYC.

The Mirror Conspiracy

2010-07-22T10:45:00.000-05:00

Yoga and Pilates are both mind/body systems. They focus on how you feel in the posture or pose, alignment and being present in your body. So how do you feel and react to a class with mirrors? And does it differ for you from one system to the other?

For me it differs from one to the another. In Pilates, I like having a mirror to check in on structural alignment and posture to be sure that what I am feeling and seeing are the same. I tend to use it more from a side view rather than a frontal view. And use it as a tool, but not throughout the entire session. In Yoga, I am completely thrown by a mirror. It messes with my sense of balance in standing postures and I find I am not able to stay inside with my breath and postures but taken into a place of judgement by the visual. The absolute reverse effect of what I am looking for in my Yoga practice.

I am always amused by people who throughout a class or workout are so drawn in by their reflection in the mirror. Yoga and Pilates are about connecting internally. The external results that happen are just a cherry on top of the sundae. So next time you are in a class with mirrors take notice of how much you notice your reflection. Are you using it for vanity or growth? Are you able to only see externally or internally as well? Is visual your strongest sense of self? Challenge yourself to look inward, rather than outward and your reflection of yourself might just surprise you.

Take a bottle, drink it down...

2010-07-21T11:58:00.000-05:00

To quote a Pearl Jam song "Take a bottle, drink it down, pass it around". Although surely Eddie Vedder probably wasn't referencing water, it applies.

In the middle of summer with many cities experiencing heat waves, it especially important to remain hydrated throughout the day. Are you getting enough water?

According to the Mayo Clinic the following are signs that you are not getting enough water: (mild dehydration)

Dry, sticky mouth
Sleepiness or tiredness — children are likely to be less active than usual
Thirst
Decreased urine output — fewer than six wet diapers a day for infants and eight hours or more without urination for older children and teens
Few or no tears when crying
Muscle weakness
Headache
Dizziness or lightheadedness

The media output is "8x8". Meaning 8 oz of water 8 times per day. However, this is not truly accurate but a good starting point. Activity level, diet, environment, pregnancy/breast feeding can affect how your water intake is being processed. There are some easy tools like a daily water calculator that calculates how much water you should be drinking per day based on your activity level and weight.

How can you take in this much water throughout the day? Try tricking yourself by adding lemon wedges or cucumber slices into your water for a little more flavor. I also like adding a green tea bag, like TAZO's Zen tea with lemongrass and spearmint, into my water jug with room temperature water and drinking throughout the day. If you are working out quite a bit try adding ZICO Coconut water after work out. Full of natural electrolytes and rehydrates quicker than water.

A good testing point is your urine outtake. According to my acupuncturist, your urine at the beginning of your day should be the most concentrated and dark. If you are drinking enough water throughout the day it should gradually become less and less concentrated until it is clear by mid afternoon through the evening.

So drink it down and stay hydrated, healthy and happy.

Veg out this summer

2010-07-14T11:29:00.000-05:00

Changing or experimenting with a Vegan or Vegetarian diet has never been easier. During the summer time with all the fresh picked fruits and vegetables being locally grown is a great time to experiment.

I like to go to my local Farmer's Market and stock up on what ever is being locally grown. Chicago Farmers markets are all over in different neighborhoods on different days. Google Farmer's Market in your area to find out when and where they take place. Plus we have Green City Market which is the only Chicago year round market. Many of these markets vendors also provide CSA boxes (Community Supported Agriculture). Consumers purchase a share of the farm’s harvest at the beginning of the season. The farmer then delivers periodic (usually weekly) boxes or “shares” containing the best of what the growing season has to offer. These boxes are a great way to eat what is being produced locally in season, support the community and explore new foods and recipes. I take all of these weekly finds and add beans, tofu, seitan, and other vegetarian options to create fabulous stir fry, quinoa, wraps, salads, sandwiches, and smoothies. I will share some of my favorite recipes later in the blog and hope you will share some of yours with me.

With the growing amount of people becoming Vegan or Vegetarian many supermarkets and companies are jumping on the bandwagon. There have never been so many options to substitute meat free/dairy free items into your favorite dishes. Some of my favorites are Gardein, Fakin Bacon, Daiya, Dr. Praeger's, Morning Star, and Light Life Smart Deli. I make BLT's, Nachos, Chicken style wraps, Pizza, and Burgers substituting these products in place of meat or dairy products.

Looking for Vegan recipes? Two of my favorite books are Tal Ronnen's The Conscious Cook and Alicia Silverstone's The Kind Diet. There are also several online sites that you can either subscribe to or friend on Facebook like Fat Free Vegan.

Why not try a Vegan or Vegetarian restaurant on your next date night? Here in Chicago I recommend Chicago Diner, Green Zebra (which does have meat dishes, but has great Vegan and Vegetarian options), and Karyn's on Green, whose motto is "making Vegan sexy". In NYC Candle79 is one of my favs. Write in and let me know some of your favorite Vegan/Vegetarian friendly restaurants in your area.

Hope you will explore Vegetarian and Vegan eating and realize that not only will you be eating great, healthy, flavorful food that is good for you, but you will be helping support your community and the earth. Nature is bountiful. Let me know some of your favorite Vegan/Vegetarian recipes, products, companies, and restaurants to share.

Taking your Practice on the Road

2010-07-07T11:28:00.000-05:00

Taking your Practice on the road doesn't mean you have to sacrifice your workout. Why not pack some props in your suitcase to keep your workout going.

If you are taking a beach vacation, why not pack a mat and practice on the sand. Manduka is my absolute favorite mat provider. Eco friendly, thick, slip-resistant, recyclable. They also carry towel like mats which are super easy to pack, wash, and wipe the sweat off with when you're done. Thick enough to roll your spine on for Pilates. Non-slippery for even the hottest of yoga practices. These mats are well worth the investment and my mat of choice for life.

Resistance bands are super easy to pack and use wherever you are. They come in various resistance and options. I like Thera-bands. Use them for arm work and leg work, on your own or hooked onto a desk, bed or door in your hotel. Tubing with handles or without and/or Exercise Bands (I prefer latex free). These can help take your matwork to the next level and mimic exercises done on the Cadillac and Reformer. STOTT Pilates has many DVDs using resistance bands to choose from or have an instructor lay down a personally tailored workout for you to download onto your mobile like pi-LALA-tes : Pilates without Borders (Insert shameless plug here).

Magic Circles are a great small prop as well. A little more awkward, heavy, and space consuming than the resistance bands. Gaiam has a lightweight circle that comes with a DVD. Children's playground balls can also substitute for a ring and can be found in any toy store, target, and even some grocery stores (depending on time of the year).

These are just a few suggestions to take your practice on the go. You really don't need much to get a great workout wherever your life may take you.

Seussilates

2010-06-30T22:52:00.000-05:00

Have you ever thought of Pilates in terms of a Dr. Seuss book?

I have. I equate it to many of my clients to Dr. Seuss' Green Eggs and Ham. Here's why. In Pilates, Joseph took a handful of shapes and applied them over and over again in different planes in space, on different apparatus, forward, backward, upside down, etc. Once you learn a shape in one plane of space or piece of apparatus, the challenge begins.

I am Joe.

Joe I am.

That Joe-I-am!

I do not like that Joe-I-am!

Do you like
to flex and extend?

I do not like to,
Joe-I-am.
I do not like
to flex and extend.

Would you like to
Here or there?

I would not like to
here or there.
I would not like to
anywhere.
I do not like
to flex and extend.
I do not like to,
Joe-I-am

Would you like to
on a chair?
Would you like to
in thin air?

I do not like to
in a chair.
I do not like to
in thin air.
I do not like to
here or there.
I do not like to
anywhere.
I do not like to bend and extend.
I do not like to, Joe-I-am.

Would you like to
on a box?
Would you like to
against the shoulder blocks?

Not on a box.
Not on the shoulder blocks.
Not on the chair.
Not in thin air.
I would not like to here or there.
I would not like to anywhere.
I would not like to bend and extend.
I do not like to, Joe-I-am.

Would you? Could you?
on a barrel?
Do them! Do them!
Here they are.

I would not ,
could not,
on a barrel.

You may like them.
You will see.
You may like them
in a tree?
I would not in a tree.
I would not, could not in a tree.
Not on a barrel! You let me be.

I do not like to on a box.
I do not like to against the shoulder blocks.
I do not like to on a chair.
I do not like to in thin air.
I do not like to here or there.
I do not like to anywhere.
I do not like to bend and extend.
I do not like to, Joe-I-am.

A carriage! A carriage!
A carriage! A carriage!
Could you, would you
on a carriage?

Not on a carriage! Not in a tree!
Not in a barrel! Joe! Let me be!
I would not, could not,on a box.
I could not, would not, against the should blocks.
I will not do them on a chair.
I will not do them in thin air..
I will not do them here or there.
I will not do them anywhere.
I do not like them, Joe-I-am.

Say!
With the straps?
Here with the straps!
Would you, could you, with the straps?

I would not, could not,
with the straps.

Would you, could you,
with these springs?

I would not, could not, with these springs.
Not with the straps. Not on a carriage,
Not on a barrel, Not in a tree.
I do not like them, Joe, you see.
Not on a chair. Not on a box.
Not in thin air. Not against the blocks.
I will not do them here or there.
I do not do them anywhere!

You do not like
to flex and extend?

I do not
like to,
Joe-I-am.

Could you, would you,
with a push through?

I would not,
could not.
with the push through!

Would you, could you,
with the roll down?

I could not, would not, with the push through.
I will not, will not, with the roll down.
I will not dot them with the straps.
I will not do them with the springs.
Not with the straps! Not in a tree!
Not on a barrel! You let me be!
I do not like to on the box.
I do not like to against the blocks.
I will not do them on a chair.
I do not like to in thin air.
I do not like to here or there.
I do not like to ANYWHERE!

I do not like
to bend and extend.

I do not like to,
Joe-I-am.

You do not like to.
SO you say.
Try them! Try them!
AND you may.
Try them and you may I say.

Joe!
If you will let me be,
I will try them.
You will see.

Say!
I like to bend and extend!
I do!! I like them, Joe-I-am!
And I would do them with the Push through!
And I would do them with the roll down...
And I will do them with the springs.
And in the straps. And on a carriage.
And on a barrel. And in a tree.
They feel so good so good you see!

So I will do them on a box.
And I will do them against the shoulder blocks.
And I will do them on a chair.
And I will do them in thin air.
And I will do them here and there.
Say! I will do them ANYWHERE!

I do so like
to bend and extend!
Thank you!
Thank you,
Joe-I-am

Take the C-shape (Abdominal curl) for example, a shape of flexion.

Can you find it on your back? (Hundreds)

Can you find it sitting up? (Stomach Massage)

Can you find it upside down? (Upside Down Push Up, Elephant)

Can you find it over a box? (Washer Woman)

Can you find it with one leg? (Single Leg Stretch)

It also is a big clue to what you or your clients are struggling with. Key in to what shapes are involved in the exercises that are the most challenging and you have found a road map of where your work begins. For me it is thoracic rotation. I am uber mobile in flexion and extension, but when it comes to twisting I have a hard time stabilizing the pelvis and only allowing the torso to rotate. Exercises like Twist on Hip and Snake take a lot of diligence on my part to not let my hips lead the way.

Many times I will use a shape as a theme for a lesson working on the idea of flexion in every plane of space, angle, position, and apparatus possible. Showing the client how to really tap into that shape wherever it may be.

Pilates without Borders

2010-06-25T11:06:00.001-05:00

Recently I started looking at my business from outside the box.

Being a Pilates Instructor is a person to person job. I have always felt that this limited me in many ways. I thought "I can only work in the city I live in, I can only touch so many people in a day, I have to be able to get to my clients or be accessible to them, and if I am travelling I cannot be working." I view teaching Pilates not only about the teaching of movement, but the relationship that forms between myself and my clients. I have been with many of my clients through multiple pregnancies, rehabbing from injuries, and training for marathons. The bonds that I have with them are immeasurable. Why should distance, time, or lack of sitter get in the way?

Technology is great! We are all connected to one another at any given moment. So I started thinking why can't I connect my business like this too? Thus opened up a whole new world of teaching Pilates to me. I have recently added Skype Pilates sessions and am in the process of launching Podcasts. Both of these technology driven projects still hold the personal connection between student and teacher that I hold so dear. Granted I can't put my hands on someone physically, but I can still guide them through movement using my words, imagery, and humor. I can still see the movement and the changes that are made from my words. These sessions are specifically tailored to whatever the client is working on. They can be recorded to reuse. They can be a mat session with or without props or even an equipment session if client has equipment available to them. And they are truly affordable. WOW, my whole idea of what my business could be just opened up and all the negatives I felt about building business disappeared. What freedom technology has really given all of us. What a great way to be able to get Quality Personal Pilates wherever you are!

To find out more about Skype Pilates sessions visit www.pi-lala-tes.com. Hope to be seeing you soon.

got milk?

2010-06-18T19:31:00.000-05:00

With so many new varieties of milk out there, how do you know which one is best for you?

Cow's Milk Personally, I am not a Cow's milk drinker. Even as a kid I had a dislike for milk. Now that I have been primarily vegetarian for many years, the thought of Cow's milk actually disgusts me. Alicia Silverstone, who has been a Vegan for many years best describes many of the reasons I have turned away from cow's milk, in her book The Kind Diet. First, "We are the only animals that drink another species' milk." and second "Cow's milk is designed to turn a baby calf into a 400 pound cow". Cow's milk is a rich source of proteins and calcium. Contains vitamin A and B12,thiamine,riboflavin and minerals like calcium, sodium and potassium. It's disadvantages include high allergy reactions and not good for Lactose intolerant. In many places, cows are treated with a compound called recombinant bovine growth hormone (rBGh). Some studies have shown that this hormone leads to some health risks, like mastitis, infertility and lameness.

Soy Milk Soy milk is being mass marketed to the general public as the "new milk". Going so far as to even place it in the refrigerated section where consumers are used to going for their cow's milk. Those of us drinking soy milk before this boom know that soy milk does not need to be refrigerated until opened and used to be stocked in the dry aisles near the baking goods. Even Starbucks has jumped on the soy bandwagon appealing to vegetarians, vegans and lactose intolerant by offering soy milk to their customers and recently changing their Frappuccino mix to allow for the modification of soy. Soy milk contains high quality proteins and carbohydrates. It is cholesterol and lactose free. The downside is that Isoflavones from soy milk are held responsible for thyroid disorder, leukemia and breast cancer. Not to mention that 85% of all soybeans grown in the US are genetically modified. So as great as soy is it is better off to take in soy from pure products such as tofu and tempeh.

Almond Milk Almonds are an excellent source of vitamin E, magnesium, and manganese; they are a good source fiber, copper, phosphorous and riboflavin. Many studies are showing a possible protection against heart disease (America’s number-one killer) and support for weight management from eating a handful of almonds a day. Almond milk is lactose free and I find it not to be as bloating as soy milk. Of course since it comes from a nut this form of milk is not good for people who are nut allergy prone. This is my milk of choice right now. I use Almond Breeze Vanilla Unsweetened in my morning coffee and Original unsweetened for cooking. A few dangers of almonds are that they are a goitrogenic food, meaning they contain chemicals that can harm your thyroid. People with hypothyroid or in danger of hypothyroid should avoid goitrogenic foods. Also Almond milk tends to be much higher in sugars than cow's milk. If you are watching your sugar intake opt for the unsweetened varieties.

Rice Milk Rice milk is processed from brown rice and usually contains rice syrup, evaporated cane juice or some other natural sweetener. It is typically fortified with calcium or vitamin D. Rice milk is high in carbohydrates. It is low in protein and fat, and easy to digest. Those who are allergic to nuts, may also be sensitive to soy and therefore, need an alternative beverage. Organic rice milk does not contain added sugars and is naturally sweet, which may make it a great alternative to those who want to avoid sugar. Diabetics shoud beware or rice milk. I found rice milk to be a little on the watery side. While I dont like using it in coffee or cereal it is a good alternative for recipes.

Nutritional Comparision of Major Brands

Which milk is best? Well it all comes down to what you are looking to get out of your milk. Protein? Low fat? Low sodium or sugars? Avoiding milk or nut allergies? Taste? Health conditions? There does not seem to be one form of milk or milk substitute that comes out as the Blue Ribbon winner. At least now you have some of the facts to make the best decision for you and your family.

Please note that most of the milk substiutes discussed are not advised as replacement for formula or infants. Please consult a physician regarding best (if any) substitutions for infants.

The Yoga/Pilates Relationship

2010-06-06T18:57:00.000-05:00

This weekend I had an interesting experience. I had to teach a very small segment of Pilates to a room of Yoga Teachers. Now I am an avid yogi myself so am very familiar with yoga poses and principles. I would venture to say that while many of these Yoga Teachers had heard of Pilates, they had never tried it.

I learned a lot from them while teaching this very abbreviated class. While I do believe that Yoga teaches you how to listen to your body, Pilates teaches you how to talk to your body. These instructors struggled to control and focus in on releasing and activating certain muscles as well as move bones in space. Which now makes sense why my yoga instructors have always complimented me on how well I make self adjustments and move subtly within a posture. And don’t get me started on Core...I lead them through the matwork Abdominal Series of Five and they were dying. They were unable to really stabilize the pelvis and shoulder blades and focus on deepening the core. I find sun salutations in Yoga to be an amazing core exercise, as well as vinyasas. So how is it that these ideas are not getting passed along?

I highly recommend Yoga to my students and believe that the two philosophies lend well to one another. Yoga allows one to quiet the mind, dive deeper, flow freer, open up. Pilates awakens the mind, dives deeper to allow you to focus and use the body in the most precise and controlled ways. These two philosophies both stand alone well on their own. The balance of the two is integral, I believe, to a healthy relationship with the human body. Isn’t every relationship about give and take, listening and speaking from the heart, knowing when to hold on and when to let go, strength and flexibility?

I think it’s time to work on the yin and yang of the Yoga and Pilates relationship. The benefits are immeasurable.

Healthy Pizza

2010-06-03T15:40:00.000-05:00

Healthy Pizza? Is there really such a thing? There most definitely is! First, you can always make your own Pizza at home. I recommend starting with a whole wheat crust. Fore go sauce and brush with garlic infused olive oil or a pesto sauce. Load it up with whatever fresh vegetables appeal to you and either no cheese or a lower fat cheese like feta.

If you are looking for a store bought frozen Pizza. A company called A.C LaRocoo has many options to choose from. Organic Whole Wheat Thin Crust:Tomato and Feta Pizza, Greek Sesame Pizza, Garden Vegetarian Pizza, Cheese and Garlic Pizza, and Spinach and Artichoke Pizza. Organic Ultra Thin Sprouted Grain Crust: Bruschetta Style Pizza, Garlic Chicken Parmesan Pizza, and Old World Veggie Pizza. The wheat crust pizzas range from about 200-250 calories/2 slices or 1/3 of the pizza. The Sprouted Grain Crust pizzas range from 170-230 calories/ 3 slices or 1/2 of the pizza. These pizzas all taste fantastic and are guilt free.

Then there is Whole Foods Pizza Bar which now has a Vegan Pizza by the slice or pre-ordered whole pizza. Not sure of the nutritional information, unfortunately. But will tell you it is absolutely delicious! Thin, wheat crust with a vegan cheese that melts like butter, kalamata olives, sundried tomatoes, and roasted garlic. I cant stop craving this delicious slice. As soon as I get the nutritional info I will pass it on, my guess is that it is pretty similiar to the A.C. LaRocoo calories.

Do you have a healthy pizza recipe you would like to share? Or know of another company with guilt free pizza? Share your recomendations in the comment section below.

Are you a Pilates Snob?

2010-06-01T15:42:00.000-05:00

I admit it I am a Pilates Snob.

I was trained in Classical Pilates and believe this to be Pilates. Although the other styles intrigue me and I like some of the preps and modifications, to me Classical Pilates equals Pilates.

There is a reason Classical Pilates follows a series of movements. The Pilates Method is based on principals like Control, Precision, and Concentration. Classical Pilates is like the trunk of a tree. Firmly rooted into the ground, growing from its foundation upward and branching outward to expand.

When I enter a Pilates class there are certain things that I expect. Personally, I expect to see certain exercises in a certain series or flow, however I am open to some modifications and other excercises that may help build into those Classical exercises. I expect to see and hear certain themes and principles of the Pilates Method conveyed throughout the session.

So what exactly is the difference between Classical and Modern Pilates? In talking with colleagues this week I asked their opinion on the matter and was pleased to find that most of them fell into the same category of beliefs as myself. I believe Classical Pilates to be the teachings that were handed down from Joseph Pilates (and his wife Clara) to a group of his students, know as Pilates Elders in our community. These include such teachers as Romana Kryzanowska, Lolita San Miguel, Eve Gentry, Mary Bowen, Ron Fletcher, Kathy Grant, and Carola Trier. These Elders then taught their students who became teachers, who taught their students who became teachers, and so on. And somewhere along the journey teachers have taken the teachings of Joe and added their interpretations, scientific backgrounds in exercise and kinesiology, and other disciplines (i.e. yoga, kickboxing, Franklin Method, etc) to the core Pilates exercises branding their style into the Modern Pilates category. STOTT Pilates defines their style of Modern as incorporating “current knowledge of exercise science & spinal rehab into the principles of Pilates”.

I view the training like a box of crayons, you have to start with the primary colors first. Understand what each of those colors involves, means, and represents, before starting to add in more diverse colors. That is not to say that blue is any better of a color than turquoise for example, however it is understanding that turquoise has a base of blue at its root and becomes turquoise by adding to it some other primary colors like yellow and green. Not better but diluted, changed, and different in its own right. Many of these Modern schools add much value to the Pilates world and commnity and do have their roots in the Method. After teaching for over ten years I believe that I have a strong enough root into the method to begin to be open to these new, modern styles. I think it is very important that as we begin to expand and incorporate these new ideas that the Pilates Method does not begin to play out like a bad game of Telephone, where the outcome is so far away from the original message.

Toning Shoes

2010-05-31T20:56:00.000-05:00

There is a lot of hype going on regarding toning shoes. Many claim that they will work you out while you wear them. Fit Flops claims the following: “Get a workout while you walk”, “Firm your legs and bottom”, “You can reduce stress on your body”, “You can re-energize your feet”, and “Wearable relief for sports warriors everywhere”. Another company, Sketchers, has Shape ups. “designed to help you strengthen your muscles, including your back, abdomen and calves”, “will help you lose weight and improve your circulation, creating a healthier you”, and “Get in shape without setting foot in a gym”. And MBT the Anti-shoe “ the body's entire musculoskeletal system is activated and exercised, the muscles in the buttocks, stomach and back are strengthened, posture and gait are kept relaxed and upright; and stress on the joints;and back is relieved. Not only does the anti-shoe increase the fitness levels of its wearer with every step, it also has sustainable health benefits.”

I have worn all three. Of the three the MBT’s seem to me to be the most beneficial and scientifically built. While I feel a slight “workout” mostly I feel better postural alignment and stress reduction on my low back and knees. I enjoy teaching in these as well as taking walks. These are definitely worth the investment and live up to their promises.

As far as flip flops go. Flip flops in general are the worst shoes you can possibly wear. They offer no arch support or shock absorption and cause a great deal of pain in the body after wearing them for long periods of time. That being said both the Fit Flops and the Shape ups are the most comfortable flip flops I have ever worn. They offer great arch support, lots of shock absorption, and I actually feel good after wearing them for a good deal of time. However, they aren’t going to tone my gluts, things, and hamstrings; cause me to lose weight, or keep me out of the gym or from doing actual exercise. These are not a quick fix or a replacement to proper diet and exercise, sorry to tell you. They do feel great though after a long run or workout!

My advice is don’t go firing your personal trainer or giving up your gym membership. But if you’re looking for a comfortable pair of flips flops or shoes that will help ease your pains and help your posture you should definitely give them a try.

Do you Kettlebell??

2010-05-19T21:02:00.000-05:00

Kettlebells? Have you heard of them? I love them! They are my favorite way to get Cardio and weight training done at the same time. In only 25 minutes I burn somewhere between 300-450 calories. Woo-hoo!! Exercise multi-tasking at its best. So what are these magnificent bells that I speak of?

Kettlebells are bowling ball-sized cast iron weights with a single looped handle on top, that range in weight. Kettlebells are a functional strength workout that engages the entire body, specifically the core. The exercises challenge both strength and stability at the same time. Because the kettlebell's center of mass is extended beyond the hand, it allows for swinging movements that are impossible to achieve with traditional dumbbells.

Kettlebell workouts focus on form and stability, which is probably why so many of my Pilates and Yoga friends are drawn to them. Like any form of exercise I recommend taking a few sessions with a professionally certified Kettlebell trainer to learn the basic exercises and watch your form. I bought a 12 pound Kettlebell, which came with a great 25 minute dvd at Target for under $20. Love the dvd and am planning on purchasing another one from the same company. I also am ready to purchase a heavier one and incorporate two Kettlebell movements into my sessions.

Have you tried Kettlebells? What are your thoughts about them?

Juice start your diet!

2010-05-13T21:18:00.000-05:00

There are lots of quick fix diets and fasts out there. The Master Cleanse allowing you to drink as much cayenne pepper,maple syrup and lemon water as you like for a minimum of a week. Atkins, eliminating all the Carbs from your life. I don’t know about you but somehow when I try one of these strict fasts or diets the inner, rebellious child in me comes out. All of a sudden I will eat things that I never even liked just because I am not supposed to. Plus how in the world is eating a cup of cheese (fat) on Atkins, better than eating a cup of carrots (carbohydrates)? And how is a body suppose to survive and function on sugary, lemon water? Sure you might lose the weight quickly but what does this actually teach your body? And are you really able to keep it off once you go back to eating normally?

I’m going to share a little secret with you. When I am looking to shed a few pounds in a timely manner, I turn to juicing. I load up on all the fruits, vegetables, and nuts that I want for two meals of the day and have a healthy protein based meal for my third meal. Try to juice at least two of your meals. I suggest always starting the day with juicing for breakfast and then based on your schedule and your day you can decide if your second juice meal will be lunch or dinner. In between, snack on fresh fruit/vegetables or a handful of nuts throughout the day. Your body gets all the nutrients it needs (probably more, since you will be meeting your fruit and vegetable quota), you still get the satisfaction of actually eating, and the regular meal feels like a reward that you get everyday. You will find your body making healthy choices and wont feel deprived along the way. By juicing you will get a variety of fruits and vegetables, find new tastes that you may not have ever tried, and be able to tolerate fruits/vegetables that you may have disliked before.

The best way to jump start your body into losing weight and teach your body to use food in the most productive way, I believe is through juicing . As Amanda Cross states in THE MIRACLE JUICE DIET “when a person eats nutritionally depleted food, not enough food or is putting extra pressure on the body through overwork, during illness or following surgery or when you are undergoing high levels of stress”, juicing is the answer.

Here is a breakdown of some fruits and vegetables and their benefits. I have also included a few hints and recipes. Try to get fresh, seasonal fruits and vegetables first. Second best would be flash frozen. I prefer to water down my juice for a lighter, less pulpy consistency.

Melon highly nutritious, natural diuretic, powerful cleansers and detoxifiers, great for rehydration, orange melon (i.e. cantaloupe) high in beta carotene, watermelons have anticoagulant property, all are antiviral and antibacterial
Kiwi packed with vitamin C and fiber, excellent for immune system, lowering blood pressure, and heart health known in traditional chinese medicine for healing effect on stomach and breast cancer (called Chinese gooseberries)
Bananas best source of potassium (mineral for maintaining normal blood pressure and heart function), contain pectin; help normalize movement through the digestive tract and ease constipation rich in pre-biotics that nourish probiotics in the colon, help to decrease the risk of colon cancer
Berries antiviral and antibacterial, fabulous for the bloodstream
blueberries and blackcurrents help diarrhea and any urinary tract infection, raspberries contain a natural aspirin and help menstrual cramps, strawberries help the cardiovascular system as a whole
Avocados lower blood cholesterol and block carcinogens, high vitamin E content excellent for maintaining healthy skin, healing wounds and bolstering the immune system, help the body digest and metabolize fats
Cranberries deodorize urine and prevent bacteria in the bladder, prostate, and kidneys, can prevent kidney stones, very sour and may need to be combined with sweeter fruit in juices and smoothies
Citrus Fruits contain carotenoids, bioflavonoids and huge amounts of Vitamin C which are key in the fight against cancer, lower blood cholesterol and arterial plaque, antiviral and antibcterial
Papaya tops when it comes to aiding digestion as it helps to break down protein, protects against cancer and replenishes lost levels of Vitamin C, making it a good choice for smokers
Apples antioxidants, reduce cholesterol, cleanse the digestive system and boost the immune system, aid in the digestion of fats, small amount with soften the taste of a stronger vegetable blend
Plums help increase the absorption of iron into the body, great source of Vitamin C, Vitamin A, B2, dietary fibre and potassium
Pineapples anti-inflammatory, antiviral, and antibacterial, help to dissolve blood clots, contain bromelain, which is essential in the digestion of protein
Mangos high in beta-carotene and full of potassium, perfect to replenish energy after heavy workout
Tomatoes lower the risk of cancer and heart disease, fight off free radicals
Broccoli high in antioxidants and Vitamin C, vital intake will help guard against lung, breast, and colon cancer, on low carb diet will help to regulate insulin and blood sugar, has been reported to deactivate cancer cells
Cabbage leading cancer fighter, can regulate estrogen metabolism and discourage formation of polyps, best raw and should be included in the diet 2-3 times per week
Sweet Potatoes help stabilize blood sugar levels and lower insulin resistance, good source of Vitamin A, C and manganese, copper, dietary fibre, B6, potassium, and iron, anti-inflammatory, can help in reducing the severity of conditions where inflammation play a role (i.e. asthma, rheumatoid arthritis, and osteoarthritis)
Peppers Vitamin C, guard against macular degeneration and respiratory infections, help to keep arteries decongested and helpful with asthma, bronchitis and even the common cold, help keep nails, skin, and hair glossy and healthy
Green Leafy Vegetables full of lutein and beta-carotene and will battle cancer and regulate estrogen, try to have a couple green juices per week even if you favor sweeter juices
Celery and Fennel great at cleansing the digestive system of uric acid, high potassium content and therefore great for lowering high blood pressure, If you hold onto excess fluid and suffer from regular bloating, their diuretic effect is very powerful and should be the basis of the juices you create
Carrots nutritional power houses. when cooked=high on carb scale, high beta carotene content, fight cancer, protect arteries, battle infections and boost immunity, said to eliminate putrefactive bacteria in the colon and facilitate elimination of intestinal parasites

Also think about adding in supplements like milk thistle (liver function) , flax seeds (omega-3 and omega-6), Psyllium Husks (colon health), Yogurt (probiotic enzymes), Brewers Yeast (metabolism), ginger (immune system), and raw garlic (antibiotic) to name a few.

Hope you will share some of your favorite recipes. Here is one of mine. Red seedless grapes, cucumber, lemon, ginger root, and mint leaves. Great for digestion, bloating and water retention. Perfect for a day in a bikini.

Belly Flat?

2010-05-09T19:31:00.000-05:00

How do you feel after you eat a meal? Energized or ready to take a nap? I usually feel the latter. And on top of it I tend to experience a lot of bloating and abdominal discomfort especially after eating certain foods. This is what initially lead me to a predominately Vegetarian lifestyle. First giving up red meat, pork, and chicken. Still the discomfort and bloating continued. I also tried eliminating certain foods from my diet, like milk. I never was a milk drinker to begin with even as a child, so this was very easy to give up. Switched to Soy milk and then due to the estrogen in soy, switched to Almond Milk. Tried acupuncture, going Vegan, colonics, you name it. Still no remedy.

Then I started thinking about how allergies develop over time, which prompted me to do some research and this is what I found.

"Eighty percent of our body’s energy is expended by the digestive process. If you are run down, under stress, living in a very hot or very cold climate, pregnant or a frequent traveler, then enormous quantities of extra enzymes are required by your body. Because our entire system functions through enzymatic action, we must supplement our enzymes. Aging deprives us of our ability to produce necessary enzymes. The medical profession tells us that all disease is due to a lack or imbalance of enzymes. Our very lives are dependent upon them!" The Healing Power of Enzymes, Dr. DicQie Fuller

The body is progressively losing its ability to produce enzymes with major drops occurring roughly every ten years of life. Symptoms of this include heartburn, gas, constipation, bloating, bowel disorders, food allergies, ulcers, lack of energy and reduced functioning of the immune system.

Have you noticed that you cannot tolerate or enjoy certain foods like you did before? Enzymes are needed for the digestive system to work. They are necessary to break down food particles so they can be utilized for energy. The human body makes approximately 22 different digestive enzymes which are capable of digesting carbohydrates, protein and fats. Raw vegetables and raw fruit are rich sources of enzymes. While all raw foods contain enzymes, the most powerful enzyme-rich food is sprouted seeds, grains, and legumes. Sprouting increases the enzyme content in these foods enormously.

Now as much as I love my fruits and veggies, I am not ready to live a Raw food lifestyle, yet.The following digestive enzyme supplements aid digestion:

AMYLASE works to breakdown carbohydrates i.e. starches, sugars
BROMELAIN taken from pineapple plant, helps break down proteins
HCL hydrochloric acid stimulates pancreatic secretion, activates pepsin and sterilizes the stomach from bacteria and parasites
LACTASE needed to break down lactose found in milk products
LIPASE works to break down fats into fatty acids and glycerol
OX BILE improves fat digestion, stimulates bile flow, aids gallbladder
PANCREATIN contains protease, amylase, and lipase, functions in the intestine and in the blood
PAPAIN extracted from papaya fruit, aids in protein digestion
PEPSIN breaks down proteins, function depends on availability of HCL
PROTEASE works to breakdown protein into amino

The more food that you can eat raw, the better. That said, I have added a Digestive Enzyme supplement to my diet and have noticed quite a difference. I take one capsule either before or with every meal. I chose Source Naturals Bio Align Daily Essential Enzymes, which I purchased at my local Whole Foods. Many other brands are available. Now when I eat I feel energized and that the food is actually moving through my body the way it was intended to.

Iphone Apps for working out

2010-05-05T21:53:00.000-05:00

As many of you are, I am addicted to my Iphone. I want to use it for absolutely everything I possibly can. There are a few noteworthy Apps that I have found and use that I want to pass on to you.

The first is for all of you runners, cyclist, and rollerbladers. Its called Runkeeper. I downloaded a FREE version and love it. It works primarily off of a GPS system. Basically it computes how far you have gone in what amount of time and figures out your miles/hour and calories burned based off of your age, gender, and weight. You can save all your activities to see your progress as well as share info via twitter and facebook. The Ipod application will work while running this App, so never fear you can still listen to all your favorite tunes. This is a great application. One complaint I have is that the calories burned are only computed based off of the GPS distance and does not take into consideration resistance from winds or hilly terrain. I started wearing my heartrate monitor as well, since I am a bit anal about my calories (see my next favorite App) and found that it differed about 300 calories in my favor. And when you are counting calories, we all know every calorie counts.

The next App that I am addicted to is Lose It. Also FREE. I love that!! Lose it allows you to easily count your calories in and out. Many of the foods and exercises are already programmed into the software and their comprehensive database. However, you can also easily edit and add your own foods and exercises. On lose it you can set your goals by weight and date that you would like to reach it. It calculates the calories that you should take in per day based on removing the calories to lose the desired weight. Being the anal, overachiever that I am, I always try to stay below the goal number and input every bite and nibble. You can also track your nutrients like carbohydrates, protein, and fats by day and week. There is a graph that charts your progress as well and lets you know above it exactly how much you have lost to date. If you are trying to lose weight I highly recommend this App. Very user friendly and you will see the results. This truly works if you are diligent about inputting.

Do you have a health related IPhone App that you like?