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Archive for healthy lifestyle

Summer Cleansing and Cooling Foods

Summer can be a good time to change your eating habits. You can begin by eating plenty of fruits and vegetables and avoiding all foods that can make you sick by raising your blood pressure, triggering headaches and migraines, or add extra pounds. Summer is also a good time to spend more time outdoors to burn calories and get your heart rate up! Consider starting some enjoyable physical activities which you can turn into healthy habits – hiking, biking, running? Or working out with me a few times each week! But when it’s hot and humid outside, we all want to be cool, so here are some food for summer ideas that might help you feel and look better in the heat.

The best hydration for summer is FRUIT! It will keep your insides cool. Try to eat fruits grown in season, such as melons, apples, grapes, pears, cherries, apricots, berries, plums, peaches, mangos, papaya, tomatoes as well as all citrus fruits. Go for organic whenever you can. Fruit is both cooling and can act as a laxative, which can not only help your body to cool off, but also help with your summer detox and weight loss.

Leafy GREEN vegetables can also have a cooling effect on the body. You can make refreshing and cooling summer salads with slightly bitter-tasting, cleansing greens, such as dandelion greens, watercress and endive. Other cooling vegetables include: asparagus, cabbage, cucumbers, radishes, broccoli, cauliflower, celery, zucchini. As for roots vegetables, you can eat daikon and beets when you are hot.
La Jolla Fruit stand
Turmeric Detox Dressing is perfect match for your summer salads because it contains turmeric and avocado – two cooling foods. Recipe below . . . . :

Have you tried sea vegetables? Summer may be the right time to experiment with them (kelp, spirulina, kombu, hiziki, arame, dulse) because they ALL can help you feel cooler in the heat.

When you exercise more, you need extra protein. Healthy sources of protein that have a cooling effect on the body are: mung beans, grains such as black or brown rice, quinoa, millet, and (my new favorite) kaniwa . . . plus tempeh, soy milk and fish are all great protein.

Finally, herbs and spices such as peppermint, nettles, red clover, lemon balm, cilantro, marjoram can be a perfect addition to your cooling meals. They can also help simple detox of your body and boost your immune system.

Tumeric Detox Dressing
4 Tbsp. extra virgin olive oil
Juice + zest of 2 Lemons
¼ avocado
1 clove garlic, minced
1 Tbsp. ground turmeric
1 Tbsp. raw local honey — if not vegan
Pinch of iodized salt (to taste)

Blend all ingredients in a blender.  Add more avocado if you desire a thicker consistency.


Sunny weather = showing more skin

Are you ready to unveil to the world all your glory on the beaches and boardwalks of summer? How is that tummy looking? How are those thighs? Do you look good nearly naked? If you are confident in your physique then you probably don’t need to read this. But those of us who are striving to look a little better this spring and summer than we did last year, read on.

First off, it IS possible to achieve a lean healthy looking body! Now stop all that negative chatter and have hope.

Slim down before hitting the beaches!

Slim down before hitting the beaches!

Two of the greatest methods for getting that ideal body is through exercise and good nutrition. Easier said than done, eh? From my experience, we have to make it an on-going lifestyle to get the fat off and keep it off. Here’s a few tips this spring for looking slimmer and leaner.

  • Cut back on sugar. Sweets are a big culprit in adding extra empty calories to our diet, especially when consumed not before, not during nor after training. Like at 10 PM! Ease off on those girl scout cookies…
  • Drink more water. Staying hydrated
  • Drink less sweetened beverages. Or cut it out completely. Sodas, flavored drinks and other sweet drinks are a huge source of extra calories that just turn to fat! Just stick to water as the best beverage.
  • Speaking of fat, easy does it on the Easter candy, and other foods high in fat such as trans fats and saturated fats, like butter, cream and cheese. Instead eat healthy fats occasionally like plant-based foods, for exampl avocados, olive oil, and flax seed oil.
  • Don’t skip meals and get really starving and binge. Eat every 2 – 3 hours and prioritize eating more of the calories early in the day and taper off for a light meal at dinner.
  • Workout, get outside in this beautiful spring weather and go for a jog, go ride a bike, or just walk. Soon you’ll be showing the world your tan lines and if you skip workouts today, you’ll regret it in the summer!
  • Buy a nice new pair of running shoes to inspire you to feel excited to run, and throw out those old smelly shoes. Running shoes have limited miles available, so don’t use the same pair for too long.
  • Set a plan and schedule your workouts. If you have a job, you make sure to schedule that into your day, that will pay your bills. Well, if you schedule exercise, it will keep your heart healthy and help you to enjoy your life longer after you retire for that “job.” You are going to have your job your whole life, you are not going to have your job. Make fitness a priority.
  • Track your progress. If you can, take measurements of your waist and hips with a tape-measure to track your progress, instead of just weighing yourself.
  • Lastly, try to team up with a friend or join a running group, softball team, or bootcamp, like http://www.upyourfit.com/ my class in PB San Diego, CA! Power to the teamwork!

Well, if nothing else I hope this gets you pumped up to be healthier and connecting to your physical body. We are in our heads so much, it’s time to get out and go for it! You have the potential to be so much more than you can even imagine.

Lighten Up

If you can't relax on a boat in Key West, try soaking in a tub with epsom salts!

With all the stresses in life, it’s always a good reaction to have a healthy stress-reliever. Whether you’re basking on a sandy beach, soaking in the bath tub or getting a massage, find some healthy outlet from all the wear and tear you deal with each day. Creating good habits of releasing the stress can drop your blood pressure and help your relationships. If you go to the gym and you can’t find the energy to workout, sit in the sauna instead. Many times I encourage people to get motivated and exercise, but don’t beat yourself up if you don’t. If you get angry at yourself — come on, admit that you do this sometimes — then it may end up being more stress than it’s worth!

Recovery can be a quintessential part of a proper training plan, so schedule it in sometimes. Going hard all the time and never going easy will create a fitness plateau that is hard to shake off. But with a little downtime and healthy recovery, it’s possible to come back stronger and faster than ever!

Conversely, if you’re just making excuses and being lazy too much, then reassess your priorities and keep on track! But, be good to yourself regardless. We have an abundance of stress in our busy lives. Don’t add to it by getting frustrated for your lack of training. Tomorrow is a new day. Get a good night’s sleep, right after you have a good soak in the hot bath. Then, start refreshed to begin a great workout regime.

Weightloss needed? Get a routine.

Run in picturesque locations

Photo by Mark Dadswell/Getty Images

When life is in upheaval, be it stress in your family, a change in a career, a breakup, a loss of a loved one, unemployment, or moving, staying with your routine is difficult for some of us. Understandably so, since getting to the pool or carving out time to go for a run can be challenging. This is the nature of life. We’re often thrown curve balls and coping and adjusting to these stressors is rough. However, these challenging periods in life are exactly the time when sticking with your routine can be the greatest satisfaction! It will also be urging your sense of self-discipline to keep on track, keep the train chugging along with direction and purpose. A fitness routine is a challenging thing to master unless you have a personal coach encouraging you and keeping tabs on your progress. If you have a lack of self-discipline then try hiring a coach. If you can’t do that, sign up for a class that meets regularly and COMMIT yourself to really showing up and doing your best. Those who do NOT stay consistent with training will see the fewest results and accomplishments. Here are a few tips to planning the work and working the plan:

  1.  Sign up for a class, like Mission Fit Camp. They have a great outdoor athletic program for newbies to advanced athletes. They have impressive reviews on yelp.com too!
  2. Start small and build upon it. If you begin a running program, for example, increase your work load (time or distance) by 10% each workout. So if you do a 30-minute run to start, try moving up to a 33 or 35 minute run next. If you add too much too soon you’ll have more chance for injury.
  3. Set a goal and work towards it. Sign up for a race or an event, like a Thanksgiving Fun Run. Father Joe’s Thanksgiving 5K runs through Balboa Park. Burn some calories before feasting on turkey.
  4. Prioritize your health. By exercising regularly you’re valuing your heart and longevity. So get out there as frequently as possible, and save money from healthcare costs!

Lastly, share this message with those who you love and want to have good health too. Thinking about preventing disease before it happens is the best way to live a long healthy happy life.

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