Sunday, December 27, 2009

Why WEIGHT for New Year's?

The morning after Thanksgiving I trained a few clients, one at a park and two at indoor gyms. Broadcasters sung of the infamous "Black Friday" happening at malls all over the country as I drove from place to place. But once I entered the workout zone I had a different idea of what the daunting post-holiday term might stand for -- women weighing themselves and/or complaining about how much they ate the day prior.

I get it -- we eat a lot on holidays, Thanksgiving in particular. But on a day based on gratitude it's unfortunate that our focus lingers on our waist lines. So... I have a challenge for those of you with Weight Loss on your New Year's Resolutions lists. (And if you partake in it, you may end up at a healthier weight anyhow....listen up.)

A consistency I've found amongst those at all places on the weight and food-related spectrum is this -- people who are battling a supposed or legitimate "bulge" are lacking something else in their lives. From the extremely anorexic woman to the remarkably obese gentlemen...and every person, shape and size in between, watchers of weight often lack passion, purpose and joy.

We've heard it before: It's not about the weight. We feel helpless toward managing work or personal life stresses, so we eat...or we try to avoid eating. We feel stagnant in our jobs or lonely for companionship...We wish he/she understood me, loved me, held me more. We find we don't enjoy the work or career we worked so hard to make our way into. Somehow starting a diet seems like an appropriate quick fix.

Media tells us that thinness equals success and happiness and convinces us that we can't manage our weight on our own. We're told to buy into this or that diet philosophy, cut carbs, reduce fat, eat foods of only certain colors, separate this food from the others, drink shakes instead of meals, pop magic pills. Our negative self talk tells us we'll get our______ (perfect job, perfect boyfriend, perfect life....) once we get our eating habits under control. In fact, it's often the precise opposite.

A few facts:

Stress can lead to weight gain.

The stress hormone, Cortisol, is released when we're stressed, which can create weight gain. So, ironically, stressing over one's weight can lead to weight gain (Journal of Adolescent Health).

Diets don't work.

You've heard it again, but it's worth repeating. Those who obsess over their weight or heavily restrict their food intake consistently are more likely to experience slowed metabolism, brittle bones and even obesity than those who eat moderately and are generally active (University of S. CA, School of Pharmacy). Diets more often lead to disordered eating and depression than they do to long-term, healthy weight loss. So please, when it comes to diets, just say no.

Happiness can lead to healthy a healthy weight.

I hear it all the time. People fall in love and suddenly don't care so much about calories and fat grams. So giddy on romance, they eat -- even dessert -- and "woah" didn't gain weight. I have a client who had struggled with weight, dieting and binging for years. She also had troubled relationships with men. Once she began pursuing her passion -- which happened to be literature -- she became excited about her life. She put dating and dieting on hold and wouldn't you know...She's about to attain her Ph.D., she lost some weight without trying and she'll be married to a fabulous guy in a couple of months. Best of all, her face radiates with a vibrancy no human being would not find beautiful. I'm telling you -- it all goes together!

So now New Year's is coming and the gyms and weight loss centers will be saturated come January 1. There is nothing wrong with working out or wishing to eat more healthily. (Obviously, I recommend both.) But here is what I suggest to you: Set goals that fill your heart with greater joy. Does dieting make you happy? I'd gather to suspect, no. If you'd like to improve your physical health, do so. But don't make it your top, all consuming goal.

Practical Application:
This New Year's I challenge you to the following. Rather than keeping a food journal that tracks calories, carbs or fat grams, keep a Gratitude and Joy Journal. Track your DREAM STEPS on every page, meaning a step you take each and every day toward goals that fulfil you.


You have a secret dream of creating your own line of artwork, though you've scarcely done much of anything artistic since the 7th grade.

Dream Step:

Today I bought paint brushes and a palate.


I'm grateful for my family...the sun that's shining...the big sale at the art shop!

If you aren't sure where your passion lies, make that your goal. The saddest scenarios I encounter with patients or clients who struggle with severe eating disorders is the blankness on their faces when they are asked "What are you passionate about?" or "What are your dreams? Your goals? Anything you're excited about? Looking forward to?" Sadly, those whose entire lives and self-value have been swallowed by self-deprecating illnesses such as these can no longer access their inner drive or passions. But I've seen many of them turn it all around. If their eyes can sparkle with ambition and zest for life again, yours can, too.

Thank you for reading and considering all of this. It would mean the world to me and to those who care about you if you put your own self at the top of your Resolutions list. And as the cliche states, "You have to take care of YOU first" in order to give and care for others. It's really true. If you commit yourself to happiness, fulfilment and joy, everyone around you will benefit. Imagine if Mother Teresa was more concerned about weight management than she was for helping people....Or if Picasso would rather workout than spend time painting. Get the gist?

Wishing you all the joy, health and happiness you deserve now and throughout the coming year. Thanks again for "listening!"

Thursday, December 3, 2009

Crock Pot Carrot Cake

Most of us have been through times of limited funds. Cooking and baking can save a great deal of money and can add warmth and joy to one's life or household.

When I was living in Paris years ago, I had one of those "pop out" kitchens -- like the beds you see on old 70's TV shows. I literally bumped the wall and a small set of burners popped out. Though I found it amusing, I hadn't realized how much having an oven and the use of a "normal" kitchen had meant to me. That's when my brilliant and creative mother came to my aid. "You can bake in a crock pot!" Okay.... Well, a decade later I have a kitchen and a crock pot and I still use both.
This recipe is simple, healthy and tasty. It also fills your home with a sweet, welcoming aroma... (You can really impress your guests! ;)) Give it a try and let me know what you think!

1 eggs
1/2 cup organic brown sugar
1/4 cup Baking Splenda
1/3 cup canola oil
3/4 cup flour of choice
1/2 teaspoon baking soda
1/2 cup chopped walnuts
3/4 cup shredded carrots
dash of sea salt (or kosher salt)
1/2 Tablespoon ground cinnamon
dash of ground nutmeg
Combine eggs, sugar and oil in a small bowl and stir well. Add flour, baking soda, salt and spices and stir until well blended. Gently stir in carrots and walnuts. Spray your crock pot with non-stick cooking spray and sprinkle with flour. Pour batter into crock pot, cover and cook on high for about three hours, or until cooked through. Allow to cool and frost as desired! It's also delicious warm and served with natural, vanilla ice cream. (Mmm...)
**This recipe is for a small or medium size crock pot. You can easily double the recipe for a large crock pot size. Small/medium serves 4 - 6. Large cake serves 8 - 10.

Wednesday, November 25, 2009

Healthy Pumpkin Cheesecake

Wishing you a joyous, blessed Thanksgiving! Though gratitude is the ideal main course, some fabulous dishes and scrumptious desserts come close. Take care and, if you're up for it, try this simple, healthy recipe.

1 cup pure pumpkin puree
4 eggs or 1 cup egg whites
16 ounces reduced-fat cream cheese
1 cup granulated sweetener (Splenda, stevia and/or raw sugar)
Splash of pure vanilla extract
1/2 teaspoon pumpkin pie spice
Dash of cinnamon
Dash of nutmeg
Prepared crust (opt.)

Heat oven to 350 degrees F. Combine all ingredients in a food processer and blend until smooth. Pour mixture into a pie pan, prepared with crust, if using. Bake for an hour or until cooked through. (The consistency should be soft but not liquid-y!) Chill for at least an hour before
serving. Top with whipped cream or natural ice cream as desired!

Serves about 8.

Perks: It's TASTY and provides ample amount of vitamins C & A, beta-carotene, fiber and protein. It's a dessert that *practically* eats like a vegetable! (With out the "wow, this tastes so healthy" effect... :))

Thursday, October 22, 2009

Friends Don't Let Friends Talk Fat Week

If we all had a dime for every time a friend, family member or ourselves "talked fat...." What do you say, the end to the recession?? Quite possibly. :) I know from personal experience how tough it can be to turn negative self talk around, but it's well worth the efforts.

Tri-Delta is sponsoring National Friends Don't Let Friends Talk Fat Week and it's going on right now! Whether you partake for a day, a few hours or the entire week, it's bound to be a powerful thing in your life and those you speak to about it. The idea is simple -- aim to cut down on your own "fat talk" and/or call others out on theirs.

Lots more information and suggestions on ways to participate can be found at: Would love to hear your thoughts on this campaign...and those of you who are courageous and/or spectacular enough to try it, please share your experiences!

Lots of love and health and happiness always...

Tuesday, October 13, 2009

Extended for tne New Year...Post Your ?'s!

'Healthy Diet' shouldn't be an oxy-moron, yet, sadly, often in today's society, it is. How do we sort fad from fiction? It's not easy when the diet industry profits over $50 billion per year -- a number that's on the rise even amidst our country's recession (yipes!). That's why I created this blog: a healthy, happy place to talk about food, nutrition, fitness and our bodies -- without any goofy, trendy, fad-diet hype.

Since one of my goals is to serve as a resource to those who care about the world around them as well as their place in it, and since self-care and nourishment are essential toward sending positive vibes into and swirling about the universe, I've decided to partner with the
I Am That Girl community, who's mission is "to inspire authentic confidence in girls and women everywhere so that they in turn, can positively and significantly impact the world around them." (How beautiful is that?!)

As part of an upcoming special feature I'll be answering IATG staff members' questions. (Fans' and readers' questions are welcome, too!) Top picks will be answered in a "How That Girl Eats" article...Keep an eye on HNT and I Am That Girl for updates!

To get involved, post your nutrition question as a comment after this post by January 7th. Nothing's off limits, so please ask whatever's on your mind! (Or, shall I say, in your stomach...?)
Take care and enjoy your day. Looking forward to hearing from you IATG staff, fans and readers soon!

Best of health,

PS If you're not yet involved with IATG check them out at Then feel free to ask and post away...

Saturday, October 10, 2009

What to Eat Before Working Out

Several of you have asked this question and for good reason! The last thing you want is hunger or stomach cramps mid-way through your warm-up. On top of that, food is fuel. Particularly if you're about to workout intensely (ie, boot camp) you want the best kind of fuel to stoke your workout.

First important point: Most of the energy used while you exercise doesn't come from what you just ate -- it comes from carbohydrates (glucose) already stored in your body, which is plenty for a 1 - 2 hour workout. Thus, an overall healthy diet that includes fruits, vegetables and complex carbs is key.

Your body and appetite is your best guide as far as what, if and how much to eat before working out. I, for one, prefer not to exercise on an empty stomach. If you workout in the morning and are generally a "wake up and eat breakfast" type person, you'll probably want to nibble on something. Since you've just been fasting (sleeping), you'll fare best from a snack or small meal. If you workout later in the day, use your best judgment.

Best pre-workout food is something small to moderate in size and that is easily or quickly digestable. Here are some great choices:

30 - 60 Minutes Pre-Workout:
Fresh fruit, any variety
Pure fruit juice or smoothie
Healthy homemade or store-bought protein bar

1 - 2 hours Pre-Workout (optimal for most people!):
Yogurt and fresh fruit
Whole grain cereal (w/at least 3 grams of fiber)
Hummus and fresh cut veggies
Whole grain toast or English muffin w/nut butter or turkey slices
Healthy homemade or store-bought protein bar.

A few added pointers:

Do not starve yourself! If you're hungry before working out you will harm yourself.

Drink plenty of water throughout each day.

Consume a balanced meal or snack every 3 - 5 hours throughout each day.

Keep healthy snacks in your car for times you're running late or stuck in traffic before workouts.

Choose foods you enjoy! Listen to your body and work with it, not against it. If you're working out you want your body to be properly fueled and ready to go!

Questions about your pre-workout snack? Post it as a comment and I'll respond. Have a happy, healthy weekend!

Image courtesy of Team Sugar.

Thursday, October 8, 2009

New Magazine Swaps Real Women for Models...

Cool news! German's most popular fashion magazine, BRIGITTE, announced this week that they'll feature "real women" in their photos rather than bone-thin models, as a way to disband the unhealthy ideals underweight and photo shopped images present.

(This has apparently been in the works for some time, but the process moved more rapidly after Brazillian model, Ana Carolina Reston, died of anorexia recently. (So sad!))

A few fashion pro's (modeling agents and the like) have expressed their concern that this move is a bash against the modeling profession and are hoping the ban doesn't last long. I 100% disagree and hope not only that the ban continues, but spreads! Beauty comes in all shapes and sizes, from the naturally thin to the heavy set and every variation in between. A healthy, happily spirited person is gorgeous, regardless of what she/he looks like.

I'd love to hear your thoughts! If more people get stoked over this, who knows what kind of difference it could make??? Post a comment if you feel so moved...

PS This story presents a great opportunity to talk to your young ones (children, sisters, nieces, friends) about real beauty and the unrealistic ideals many magazines represent...