Give 'em a second chance.

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.

Meat ≠ Iron

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

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.

The Internal Shower

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.

Healthy Holiday Gift Ideas

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?

Barefoot and Loving it

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.

No Shoes....BETTER Service

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.

Get out of town!

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.

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.

1. Restful sleep is impossible without the fullest and complete relaxation of all our muscles.
2. A quiet, cool, well-ventilated room is best.
3. Do not use a soft mattress. Firm but not soft is a good rule to follow.
4. Use the lightest possible bed coverings consistent with warmth.
5. Do not use large bulky pillows (or as some do, two stacked pillows). Better still, use none at all.
6. 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.

A good stiff one

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

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.

Asparagus & Mushroom Polenta

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

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.

Take a bottle, drink it down...

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.

Juice start your diet!

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.