Attn: Ladies! Coffee Drinking May Perk Up Your Morning And Your Mood

I love the warm, rich aroma of a strong cup of joe.  It alerts my senses in the morning and gives me that lil' boost when I need it. If you feel the same way, we are not alone! About four-fifths of the world population drink coffee daily. While the stimulatory affects of caffeine may be fleeting, the long term affects may be linked to elevated mood levels.  Research shows that caffeine enters the brain and signals the release of neurotransmitters related to mood like dopamine and serotonin. However, the long-term mechanisms on elevated mood levels are not quite fully understood.

A new study released in The Archives of Internal Medicine followed 51,000 women and tracked their caffeine consumption, depression risk factors, health, and lifestyle factors. Overall, the study showed that women who regularly drank coffee had a 20 percent lower risk for depression when compared to those who abstained from coffee. The issue is why? Well, researchers aren't very sure. I'm not saying up the cups of coffee if you want to boost your spirits - not just yet. Hopefully, research to understand and evaluate the relationship between women's mental health and caffeine consumption uncovers the truth to it's long-term affects in the body.  Even if research indicated a strong correlation between coffee consumption and lower risks of depression, I personally wouldn't recommend increasing your intake by 3 or 4 cups a day. Coping with mental health issues goes beyond using caffeine stimulants to self-medicate. Surrounding yourself with positive people to provide love and support along with balancing your mental, physical, and social life deems to be a more healthy route to happiness. Finding a strong, positive sense of self-worth and self-awareness trumps downing copious amounts of coffee to reap temporary benefits.

Moderate caffeine consumption is about 1 to 2 cups (8-16 ounces) of coffee per day - which is equivalent to about 250-300mg of caffeine. So for now, I'll continue to enjoy my morning soy latte or french roast and start my day with a smile :)

(Photo: Google)

Is Your Running Shoe Overdue?

I stumbled upon an article in the New York Times today titled "You're Only as Old as You Run" that discussed the relationship between age and marathon running performance.  It sparked my interest because I'm currently working on an article for Teachers College Columbia University's newsletter The Grapevine on fitness tips to help you cross that marathon finish line without injuries.   For you runners out there, this could be a great way to check yourself before you wreck yourself! According to Koen Wilssens, who operates a chain of running shops called Runners Service Lab in Belgium, 50 to 60 percent of people are wearing the wrong running shoes.  Wearing the wrong type of shoe or wearing running shoes way past their expiration date can leading to serious injuries of the foot or knee.  For example, Plantar Fasciitis, inflammation of the plantar fascia do to stress to the medial arch of the foot can result in severe heel pain and will definitely put a damper in your training schedule.  This can be due to overuse injury or the common cause - not wearing proper shoes.  An orthotic insert in your shoe could help prevent this problem and further progress the injury and only costs about 20 bucks!

A good running shoe typically lasts about 300-500 miles.  If you are a serious runner and can't remember the last time you laced up a fresh pair of pumped up kicks - I suggest you take a trip down to your local running shop!  Fall marathon season training is well on it's way so make sure you take the necessary steps to prevent injury and run in style :)

DO WORK!

Lena

(Photo: New York Times)

Mindful Munching!

If you're like me and love snacking here are some mindful munching tips for everyone looking to boost their metabolism and nosh on some scrumptious snacks.  A healthy and balanced snack has carbohydrates, proteins, and fats to keep you satiated and hold you over till your next meal.  I just moved to Manhattan, New York a few weeks ago and I feel like I'm always on the go!  Sometimes squeezing in a quick snack before I trek the concrete jungle is just what I need...here are a few of my favorite munchies!

Banana & Almond Butter Toast

Spread 1 Tbsp of almond butter on a slice of whole wheat toast and slice 1/2 of a banana on top.  Banana & Almond butter toast is filled with fiber, protein, healthy fats, and potassium!  If you're craving something sweeter, drizzle a little honey and cinnamon on top! Delish :)

Greek Yogurt with Fresh Berries & Granola

Combine 1/2 cup of greek yogurt, a handful of fresh berries of your choice, and 1/4 cup of your favorite granola!  Greek yogurt is a great source of protein and calcium, combined with the antioxidants in berries, and the fiber from the granola this is one healthy triple threat treat!

Avocado & Tomato Toast

Slice 2 oz. of avocado on a slice of whole wheat toast, add some sliced heirloom tomatoes on top, and season with some lemon pepper! Avocado provides us with healthy monounsaturated fats which lower LDL cholesterol and helps to reduce the risk of coronary heart disease.  Tomatoes provide us with Vitamin C to help immunity and lycopene, a phytochemical that acts as a natural SPF from the sun!

Mango-Berry Smoothie

Toss 3/4 cup frozen strawberries, 1/2 cup frozen mango chunks, 1/2 cup of unsweetened vanilla almond milk, 1/2 cup of orange juice, and 1 tsp. flax seed.  Mangos are an excellent source of Vitamin A and beta carotene which can be used in the body as an antioxidant.  They are also a good source of Vitamin C, Potassium, and Fiber!

Happy Snacking!

Yours in health,

Lena

(Photos: Pintrest.com)

GLUTEN SHMUTEN...what's with all the hype!?

Nowadays it feels like you can't even step foot into a Trader Joe's without overhearing someone rave about gluten-free this and gluten-free that.  From breads, to snacks, to cookies, muffins, and bagels seems like everything at your local health foods store has a gluten-free option.  What markets fail to explain is why?  Gluten-free diets now have been marketed as "healthier" or "weight-loss" foods.  However, this is simply not true.  In fact, living a gluten-free lifestyle can have nutritional setbacks.  I encourage you all to have a critical eye on the nutrition media, because it may or may not be marketing hype! Here is some myth-busting info to think about: 

Gluten-free doesn't just mean that you give up bread and starches.  Gluten is in everything from bread and pasta, but also hides in many other foods, such as cold cuts, salad dressings, beer, and even licorice.  Basically, it is a very strict diet that is for the purpose of people with Celiac Disease and gluten intolerances.  Celiac Disease is an autoimmune disorder of the small intestine.  Gluten, a wheat protein, attacks the villi on the lining of the intestine and disturbs absorption.  The lining becomes inflamed and damaged which can cause gas, bloating, and abdominal discomfort for Celiac patients.  If they can't absorb nutrients, then their body becomes malnourished.  Therefore, by adhering to a gluten-free diet, their villi can repair itself in a process that can take up to a year for normal absorption begin.  Ultimately, gluten is not "unhealthy", it is solely harmful to people with gluten intolerances like Celiac disease.

If you like the way a gluten-free product tastes, great! I personally love Nature's Path Gluten-Free Panda Puffs and Leapin' Lemurs cereals because they are chocolatey & peanut buttery goodness in a bowl!  Just remember that there is no research indicating that gluten-free diets have any magical powers.  Eat well, eat balanced, and eat colorful :)   

Yours in health,

Lena

I like to MOV IT MOV IT...I like to MOVE IT!

Hey Ladies & Gents!

So summer is beginning to come to a close. With more demanding work schedules and school schedules on the way, chances are so may your exercise routines!  I know it's NFL #gluedtothecouchsundays Season...GO CHARGERS...and y'all are busy ruminating about your Fantasy league drafts...GO CHARGERS...that doesn't give you a reason to disregard your physical and mental health! This post is going to be a number on staying MOTIVATED.  The key is to understand and appreciate WHY we exercise.  So go ahead and ask yourself..."Why do I exercise?"

If your answer resembled something along the lines of "to look good in the mirror or naked...duhhhh!" I strongly encourage you to dig a little deeper.  You might surprise yourself and learn that exercise affects much more than the way you look.  What about the way you feel? The way you behave? Your mood? Your social interactions? Your relationships? Exercise affects all of these things.  Here is the HOW:

The benefits of exercise for your MENTAL health is just as powerful if not more than for your physical health.  When you exercise, your body releases chemicals called endorphins.  Endorphins react with receptors in your brain to reduce your perception of pain.  Endorphins trigger your body with a positive feeling and energy similar to "euphoria".  For example, regular runners refer to this effect as "runner's high".  Neurotransmitters cause the release of endorphins in the brain and spinal cord which bind to the same neuron receptors that bind some pain medicines.  Regular exercisers experience elevated mood and self-esteem due to these chemical signals in the brain.

Regular exercise is proven to help:

• reduce stress
• improve sleep 
• improve sex drive
• reduce anxiety and depression
• boost self-esteem
• increase metabolism
• increase cardiovascular fitness (strengthens your heart)
• lowers blood pressure
• strengthens bones
• improves muscle tone and strength

These benefits are invaluable and are so important for maintaining a sound body and mind.  Personally, I love going for a long run on the beach, not because of the calories I burn, but because of the way it makes me feel.  I feel energized, accomplished, happy and rejuvenated after my runs! No matter what your form of exercise is...running, dancing, swimming, pogo-sticking?...do it because you love it and do it for your overall health and happiness! I'm not saying you have to sign up for a gym membership or go online and drop mass bills on Jillian Michael's DVDs...all I'm saying is to MOVE and motivate yourself to accomplish your health and fitness goals :)  

Your body is beautiful for the amazing things it can do, not what it looks like!  Love and celebrate yourself and your body because you are AWESOMEEEE.   

Yours in health,

Lena 

    

Cowles Mountain Hike!

Happy Sunday beautiful guys & dolls! This past Friday I had the pleasure of hiking Cowles Mountain with my friend Christine.  Cowles Mountain is the dominant feature of Mission Trails Regional Park and the highest point in the classy City of San Diego.  Cowles Mountain's elevation is 1,591 feet above sea level.

Me at the peak of Cowles!
Photography: Christine Ford

Hike length: 3 miles

Estimated Duration: 1.5 hours

Difficulty: Medium

Trail Head (from North):

Take 5 South to 805 South to 52 East and take exit 15 for California 125 S and exit 20A for Navajo Rd.  Turn right onto Cowles Mountain Blvd. and turn left onto Tommy Dr.  You will see the park on your right hand side and there is street parking or a parking lot. 

Trail Head (from Downtown SD): 

Take 163 S to 8 E and take slight right onto Fletcher Pkwy. Take first left onto Baltimore Dr., take 2nd right onto Aztec Dr., continue onto Cowles Mountain Rd. and turn left onto Tommy Dr., keep right at fork.  

View from half way up!
Photography: Lena Rakijian

This hike is extremely popular and you will see a lot of smiling San Diegans...and it's dog friendly too!  I would suggest starting in the morning because it gets pretty hot out there - so pack your SPF, your Klean Kanteen, and get ready to feel it in your gluts & hammies the next morning!  Cowles Mountain makes for a great morning work out - the incline will have your heart rate up and have you breakin' a sweat in no time! When you get to the top you can enjoy sunny skies and beautiful views of La Mesa and Lake Murray.  Happy hiking erryybodyy!!!

Yours in health,

Lena

Christine and I at the top of the mountain!
Photography: Friendly hiker :)

Feeling HUNGOVER after the 4th? Here's why!

If all of the 4th of July festivities have you feeling a little "under the weather", here is a little physiological insight into what's going on in that body of yours! Unfortunately, consuming too much alcohol results in the unpleasant feeling of THE HANGOVER.  You don't have to go to a bachelor party in Vegas to feel hung over after a wild and crazy night.  Hangovers can occur the day after a binge drinking "episode", lets call it, and can last up to 24 hours.  Symptoms include headache, fatigue, dizziness, muscle aches, nausea and vomiting, sensitivity to light and sound, and extreme thirst.  In more severe cases, people experience depression, anxiety, irritablity, and other mood alterations.

So what's the deal? Well, alcohol inhibits anti-diuretic hormone in your body which increases urine output.  Increased urine output causes elevated loss of fluid and electrolytes which is probably why you get the spins and feel lightheaded after you get up out of bed, or off your friend's couch for that matter.  Abdominal pain, nausea, and vomiting may be a hangover effect because alcohol irritates your stomach lining and gastric acid production.  Alcohol also disrupts your metabolism leading to lower blood glucose and higher lactic acid levels.  Hence, fatigue, weakness, and mood changes are seen after excessive alcohol intake.  Lastly, alcohol disrupts your sleep patterns and makes you feel tired kinda like jet lag. 

So how do you kill a hangover? Well, there are tons of so-called "remedies" out there but nothing really helps other than some good old fashion hydration.  Drinking water will minimize the risk of dehydration.  Consumption of food will help blood glucose levels to rise to normal. Taking a nap will help you with the fatigue. Antacids may help reduce nausea or abdominal discomfort, and an Advil may help your headache - BUT overall time heals all.

So next time you are planning on partying hard, remember to stay HYDRATED! Take water breaks, make sure that if you are going to drink, you don't drink on an empty stomach, and try to moderate your drinking.  Moderate drinking is considered 1 drink per day for women and 2 drinks per day for men.  Most importantly, drink responsibly, always have a sober driver, and don't fall asleep with your shoes on. Hope everyone enjoyed the 3 day weekend - I sure did :)

Yours in health,

L

Running late? Shake up your morning with a BREAKFAST SMOOTHIE!

Hey beautiful people!  If you're like me and are always on the go between work, class, the gym, and social hour with your homies, then you know it's sometimes hard to take down a healthy and balanced breakfast.  So here is a delicious and healthy breakfast smoothie that's packed with protein, fiber, vitamins, and minerals to JUMP start your morning and your metabolism!  It's so easy to make, you'll be walkin' out the door with a scrumptious smoothie in no time! Here's all you need:

• 1/2 cup of nonfat milk
• 1/2 cup of fat-free plain yogurt
• 1/2 cup frozen banana (peeled and chopped)
• 2 Tbsp whey or soy protein powder
• 1 1/2 Tbsp flax seed
• 1 tsp honey
• 1/2 cup frozen strawberries or frozen mixed berries

This breakfast smoothie is loaded with protein, fiber, antioxidants, vitamin C, calcium, and more! So don't skip out on breakfast - just toss it all in a blender and you're GOOD TO GO!   

Yours in health,

L

Banana Oat Cookies!!! Yum ;)

Hey Beautiful People!

I made some scrumptious Banana Oat Cookies today so I thought I'd share the recipe! They are SO easy to make and they are great as a snack, after dinner dessert, or even an on-the-go breakfast if you are running out the door!  These Banana Oat Cookies are loaded with fiber so not only are they tasty, they are healthy too! Here is the recipe:

INGREDIENTS:

• 3 ripe bananas (mashed)
• 2 cups rolled oats
• 1 cup sliced dried apricot (any dried fruit can work!)
• 1/3 cup unsweetened applesauce
• 1 tsp vanilla extract
• add cinnamon (to taste) 

COOKING INSTRUCTIONS:

• Preheat oven to 350 degrees
• Mix mashed bananas, rolled oats, dried fruit, applesauce, vanilla extract, and cinnamon in a large bowl
• Let the mixture stand for 10 minutes
• Scoop mixture into balls and press them down onto a cookie sheet greased with cooking spray
• Bake for 20 minutes
• Let cool for 5 minutes and ENJOY!

They came out great! I love cinnamon so I use it freely.  You could also try some pumpkin spice or nutmeg to spruce them up a bit...Maybe even some mini chocolate chips! Next time, I'm going to try them with dried blueberries. YUM ;)

Yours in health,

Lena

MYTHBUSTER: The Low down on Low Carb, High Protein Diets

Low Carb, High Protein diets have been promoted and encouraged for years from the Atkins diet, to South Beach, to Paleo diets, to Sugar-Fu%#er diets, to Zone diets, to just about any diet that promotes quick fixes to weight loss.  So get ready for this weeks MYTHBUSTER...the low down on Low Carb, High Protein diets.

Low Carb, High protein diets usually require dieters to intake about 30-50% of their calories from protein sources, in some cases they require even more.  Protein is an essential nutrient necessary for the building, maintenance, and repair of tissues in the body.  While it is important to consume dietary protein, these diets promote high levels of protein consumption that may be potentially harmful to your health.

So how does this Low Carb, High protein diet act in the body? Well, when you restrict carbohydrates, the body goes into a different metabolic state.  This is known as ketosis.  Your body uses its own fat for fuel.  Normally, your body uses carbohydrates as fuel.  Carbs are the PRIMARY source of fuel for the brain, heart, and many other organs.  Since your body can't get energy from carbs, it starts getting energy from ketones - little fragments of carbohydrates that are created from breakdown of fat stores.  Basically, your body changes from a carb-burning to a fat-burning system.  Dieters out there right now are thinking...yay! I'm burning fat! Thats great! Right? WRONG.  This change in the body due to Low Carb, High protein diets can cause serious health problems, such as the following:

• Kidney Failure - too much protein can strain the kidneys
• High Cholesterol - if you are consuming excess protein, you are probably consuming excess meats which can be higher in saturated fats, higher cholesterol can lead to heart disease, stroke, or cancer
• Osteoporosis - high protein diets cause excess calcium to be excreted through urine than normal
• Cancer - if you are avoiding carbohydrates, you are restricting necessary nutrient molecules such as fiber, antioxidants, vitamins, and minerals - whole grains, fruits, and veggies are important in the diet
• Unhealthy metabolic state (due to ketosis) - bodies formation of ketones as fuel can cause damage to the bodies organs - could lead to kidney stones, gout, or kidney failure

In general, DIETS DON'T WORK.  It is not something you can do for the rest of your life. Any weight lost, will most likely be gained back.  Chronic or "yo-yo dieting" may lead to unhealthy obsessions with weight loss and negative body image.  Instead of restricting foods and eliminating important nutrient groups like carbohydrates, think about what types of foods to ADD to your diet, not restrict.  Choosing whole grains, legumes, fruits, and vegetables provides excellent sources of fiber, protein, vitamins, and minerals.  Carbohydrates are your bodies main source of fuel.  Remember BALANCE, MODERATION, and VARIETY of ALL food groups for optimal health!  woo woo!!! 

Love your body, You are beautiful,

L

 

References:

Thompson, J. and Melinda Manore, Nutrition, An Applied Approach, 2nd Edition.

www.webmd.com  

Westridge Canyonback Hike in Santa Monica!

Photo Courtesy of Flickr "fotonomous"

Good Afternoon Beautiful People!

This morning I had the pleasure of doing a wonderful hike with some great friends and a cute dog named "Chloe".  The Westridge Canyonback Wilderness Park is nestled in Santa Monica west of the 405 off Skirball.  To get to the trail head you continue down Mullholland Drive and you reach a dirt road/parking lot.  You will see a gated dirt road and thats the start!

This hike is great for dog lovers because its dog-friendly and the park allows "off-leash" walking.  Santa Monica locals were very cheery this morning and everyone had a smile on their face.  You'll see families, elderly, some Bruins track & cross country athletes, and maybe even spot a celeb or two. We saw Janice Dickinson with her twinsie bulldogs!  The hike is about an hour round trip, pretty easy with some moderate hills, and has beautiful views of Los Angeles and the Pacific ocean.  It was a little cloudy today, but on a clear day the views are even better!

Sarin and I on top of a hill!
Photo Courtesy of Karin CemCem.

Great way to start my Sunday! It was a refreshing hike and I can't wait to go for a run on the trail next time!

Over and out.

L

Healthy Pumpkin Chocolate Chip Muffins!

Happy Thanksgiving BEAUTIFUL people :) Personally, my favorite holiday treats have those awesome holiday spices like pumpkin, cinnamon, ginger, and more! I thought you would all enjoy this fun recipe for the holidays.  They are healthy, low-fat, and great for an on the go balanced snack! I modified a recipe I found to make it a healthy and tasty holiday treat.  Here is the recipe for scrumptious Pumpkin Chocolate Chip Muffins:

INGREDIENTS:

• 3/4 cups white sugar
• 1/4 cup applesauce
• 2 eggs
• 3/4 cup canned pumpkin
• 1/4 cup water
• 3/4 cup all purpose flour
• 3/4 cup whole wheat flour
• 3/4 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon ground cloves
• 1/2 teaspoon ground cinnamon 
• 1/4 teaspoon salt
• 1/4 teaspoon ground nutmeg
• 1/2 cup semisweet chocolate chips

DIRECTIONS:

1. Preheat the oven to 375 degrees.  Use paper liners in your muffin pan.
2. Mix sugar, applesauce, and eggs.  Add pumpkin and water.  In separate bowl mix together flour, baking soda, baking powder, spices, and salt.  Add wet mixture and stir in chocolate chips.
3. Fill muffin cups 2/3 full with batter.  Bake in preheated oven for 20 minutes.  Check to see if ready with a toothpick, if not, cook for 2-5 more minutes depending on your oven.
4. Yields 12 muffins.

NOTES:

If chocolate chips aren't your thing, you can bake them without or you can add a cream cheesing frosting on top instead.  The original recipe called for oil but I used applesauce instead to reduce fat.  I also substituted half the amount of flour with whole wheat flour too add more fiber.  If you double the recipe, use a whole 15 oz. can of pumpkin and if you're like me and love that pumpkin flavor you can add a 1/4 teaspoon of pumpkin spice as well!

Happy Thanksgiving!...Enjoy ;)

L  

References for original recipe: www.allrecipes.com

HOLLYWOODLAND HIKE!

On Tuesday I hiked to the historic landmark nestled in the Hollywood Hills aka THE HOLLYWOOD SIGN with my homegirl Tina.  I can now scratch this off the good ol' bucket list, woo woo! The hike is roughly 40 minutes to the top of the sign and is all uphill.  Here is how to get to the trailhead:

From the intersection Franklin and Beachwood Dr. in Hollywood drive about 1.7 miles North on Beachwood Dr. towards the Hollywood sign.  Just stay on Beachwood Dr. and go all the way up the hill.  Pass a sign that reads  "Sunset Ranch" and then the dirt parking lot will be to your right.  The trailhead for the "Hollyridge Trail" is right there!

Once you start the hike, it's got a moderately challenging uphill climb and then you will eventually hit a paved road.  If you go left, this will take you under the sign so you can look up at it and take some good photos.  If you go right, you will climb a little further and be on top of the hill looking down at the backside of the sign.  There are fences and security at the top of the hill so unfortunately you can't get right next to the letters but you are pretty darn close!  Watch out for walking around restricted areas with "trespassing" signs.  The dudes from the towers at the top of the hill might intercom you and it's almost like the voice of Zeus telling you get down from Mt. Olympus...NBD.

We chose to do both paths so we could get some photos looking up at the sign and take some of the beautiful landscape views of West Hollywood.  If you wanna leave your mark on Hollywood, there is a sweet cactus that hikers carve their name into! We couldn't resist :)  I definitely recommend this hike, it is a lot of fun, beautiful views of LA, and it's a great workout too! I snapped some photos for your enjoyment :)

Cheers!

L

Make PEACE with your Food

Hello beautiful people! I know it has been a while since my last blog...but this one is SO important and so easy to apply to your every day life and tell your friends about it too!  I want to tell you about INTUITIVE EATING.  We all have stress in our lives and as humans we are emotional beings.  Food should not be a means of coping with stress.  Manipulating your food, either restricting or over eating, is unhealthy and dangerous for your body.  Instead nourish your body and cherish it because your body is awesome! Here is the HOW TO on Intuitive Eating!

The purpose of intuitive eating is to "distinguish between physical and emotional feelings, and gain a sense of body wisdom".  Intuitive eating eliminates the fear behind certain foods and the constant worrying/guilt that one may feel after eating.  Making PEACE with your food is knowing that your self-worth as a person does not change because of what you eat.

The main concept behind Intuitive Eating is "Eat when your hungry, stop when you're full" which seems easy for some, however, for chronic dieters and or people with rigid/restrictive food choices this poses a difficult task.

Here are the TEN INTUITIVE EATING PRINCIPLES:

1. Ditch that Diet!
Diets do not work.  They might seem like a quick fix, but they fail long term.  They can be unhealthy and dangerous to your health and may lead to yo-yo dieting.  Toss out your diet books/mags and get pissed off at the diet that makes you feel like crap every time you break it.  Free yourself from diets, and embrace intuitive eating.

2.  Honor Your Hunger
Your body gets hungry every 3-4 hours.  Listen to your bodies hunger and feed it.  Food = energy which your body needs to sustain metabolic processes.  If you exercise rigorously, you need MORE energy and carbohydrates to fuel your body.  Otherwise, you can trigger your body to overeat.  Honor your hunger and rebuild trust with yourself and food.

3. Make Peace With Food
Don't tell yourself "Don't eat that, You shouldn't have that". Give yourself permission to eat.  The more you restrict, the more you want that particular food.  Restricting eventually results in overeating.

4. Challenge the Food Police
Scream a loud HELL NO to the voice in your head saying that food is "good" or that food is "bad".  News flash: there is no such thing as good or bad food.  Every food regardless of what kind it is has a nutrients in it and therefore has a nutritional value aka energy.  Block out negative thoughts about food and punch the Food Police in the face!

5. Respect Your Fullness
Listen to your body for signals when it says that you feel full.  Pause in the middle of your meal or ask yourself how your food tastes and your current fullness level.

6. Discover the Satisfaction Factor
Eating is an experience, it should be fun and comfortable! Eat in a pleasurable and comfortable environment and enjoy your meal.

7. Honor Your Feelings Without Using Food
Find different ways to cope without using food as a response to triggers of different emotions like anger, happiness, or sadness. Food won't fix your feelings.  It may make you feel better short term or numb you, but it won't solve the problem.  Instead, deal with the source of the emotion.

8. Respect Your Body
You are your own person.  Love and accept your genetic blueprint.  There is no one in the world that is the same as you.  You are beautiful, cherish and love the body you are in.

9. Exercise - Feel the Difference
Exercise for health.  Don't focus on calories being burned, focus on how it feels to move your body and the awesome energy that exercise gives you.  How does it make you feel? Great!

10. Honor Your Health
You don't have to eat perfect to be healthy.  There is no such thing as perfect anyway!  Make healthy nutritious choices but remember that you can indulge and have that ice cream or cookie too! Moderation, balance, and variety of foods is the key to being healthy. ALL FOODS CAN FIT!

Love your body, you are beautiful :)

your in health,

L


References:
Evelyn Tribole, MS, RD and Resch, Elyse MS, RD, FADA. Intuitive Eating. St. Martin's Press, September 2003.

HYDRATE HYDRATE HYDRATE!!!

I think it is safe to say that 86.7% of Facebook status' are currently mentioning how hot it is, how much people are sweating, how people are dying of heat, and how LA has been hotter than Fresno! Ok so maybe my stats are a slight guesstimate, this is my wellness blog not the U.S. census. Anyway....What is going on with the weather?...I do not know. BUT, what I do know is what is going on in your body! Hydration is SO important especially now since waking up in the morning feels like waking up in a toaster oven.  So here is what you need to know to take the "de" out of dehydration...and GET HYDRATED!

Our body weight is 75% water!  Our bodies are losing water when we breathe and humidified air leaves the body, when we sweat to cool our body, and when we urinate or have a bowel movement to get rid of waste.  Normally, we must drink water throughout the day to replace lost water.  Diarrhea, vomiting, sweating, and lack of water are all major reasons why dehydration sets in.  Dehydration occurs when there is more water leaving the body than being taken in.



Signs and Symptoms of Dehydration

• increased thirst
• concentrated urine, yellow color
• dry mouth
• cessation of sweating
• muscle cramps
• nausea and vomiting
• heart palpitations
• lightheadedness
• even confusion and weakness if very severe dehydration occurs

Dehydration Prevention Tips!

1. Take extra water with you! Especially if you are outdoors/active, grab your water bottle!
2. Temperatures are high right now, so limit outdoor exercise during peak hours! check weather online :)
3. Limit alcohol and caffeine consumption in this crazy heat! Alcohol increases water loss and impairs your ability to see signs of dehydration. 
4. Wear light-fitted, loose-clothing 
5. Break up your sun exposure...try to stay in air conditioned or shaded environments
6. Remember signs and symptoms of dehydration, heat exhaustion, and heat stroke so you can prevent them!
7. DRINK AT LEAST 8 CUPS OF WATER A DAY! (equivalent to the volume of a 2 liter soda bottle)

STAY HYDRATED YOU BEAUTIFUL PEOPLE :) 

Yours in health,

L

p.s. for more information on heat exhaustion first aid (signs, symptoms, and treatment) CLICK HERE!

What to eat PRE, DURING, & POST Exercise!

Choosing the right foods can optimize your performance regardless of whether you are a pro-athlete or a recreational exerciser.  With a well-planned snack or meal, you can get the nutrients needed to optimize and energize your workouts.  There are a pluthera of supplements, powders, bars, drinks, patches, and God knows what out there in the market.  But why spend extra money on supplements and industry-hype products when you can get the nutrients from a natural source...FOOD! Here is the how-to on the ideal PRE, DURING, & POST exercise meals:

Food = fuel.  You need proper foods to fuel your workouts which should include: quality carbohydrates, lean-protein, healthy fats, and fluids.  Carbohydrates found in breads, pasta, rice, cereals, vegetables, and fruits are your body's main source for fuel as a quick energy source.  Proteins provide the building blocks needed for tissue repair, maintenance, and growth and also maintain healthy cell function.  Fats are a major source of fuel during rest and  can also be mobilized as a fuel source during physical activity when muscle glycogen is depleted.

The ideal PRE exercise meal is:

• low-fat
• moderate in carbohydrates and protein
• contains fluids

It is not necessarily bad to workout on an empty stomach if you are going on an easy walk lets say.  However, for more intense exercise it is good to eat some easy-to-digest carbohydrates like a slice of toast, half a bagel, or a piece of fruit, and take down some water too.  After waking up in the mornings, the overnight fast can deplete glycogen stores so get a quick boost of carbohydrates before exercise and you are good to go!

DURING exercise:

It is SO important to stay hydrated.  Water acts as a cooling system for your body.  Drink water before, during, and after exercise to stay properly hydrated and improve performance.  If you are exercising for prolonged periods of time (more than 60 min.) and/or in hot outdoor conditions you might want to consider a sports drink.  Sports drink have added carbohydrates and sodium to replenish electrolytes lost when you sweat.  

AFTER exercise:

Protein assists in the recovery and growth of muscles.  After exercise is a great time to eat complete proteins because it provides your body with the building blocks for muscle tissue repair and growth.  This does not mean make a gnarly turbo power protein shake with 50 grams of protein right after you get back from your 5 mile run.  More IS NOT better.  Most Americans, including inactive people and athletes consume more than twice the Recommended Daily Allowance (RDA) for protein.  Most adults only need about 0.8 grams of protein per kilogram of body weight a day.  (to convert body weight (lbs) to kg divide weight by 2.2)  Ex: A 140 lbs. (63.6 kg) female only needs about 50.9 grams of protein daily.

Eating a high protein diet does not "bulk-up" muscle.  High-protein diets are associated with high cholesterol, may contribute to bone loss, and can increase the risk for kidney disease.  Protein provides the raw materials, it is EXERCISE, specifically resistance training, that allows those raw materials to be used to strengthen and repair muscles.

Remember, FOOD = FUEL.  The more active you are, the more energy or fuel your body needs so choose quality nutrient dense foods, drink plenty of water to stay hydrated, and get out on that field, court, track, or wherever you love to stay active and as the Black Eyed Peas would say..."ROCK YOUR BODY! come on come on yaaaa ROCK YOUR BODY!" 

L

MYTHBUSTER!...The TRUTH about Detox Diets!

So every week I'm going to try to have a MYTHBUSTER blog where I will be busting those random fitness/nutrition "tips" that we hear from our friends, co-workers, magazine ads, commercials and any other media outlet.  This week is the TRUTH about Detox Diets! Detox diets like "Master Cleanse" are not only worthless, but dangerous to your health.  So flush that lemonade, cayanne pepper, cholula, honey, cucumber coolada cleanse down the toilet...here is why:

The Master Cleanse is a 10 day cleanse where you consume no solid food.  Instead, you down a liquid concoction of lemon juice, syrups, spices along with water and tea.  Like other detoxes, the master cleanse promises "rapid weight loss", but it is unsustainable.  It is not something you can do for the rest of your life and whatever weight is lost is quickly regained because you go back to normal eating.  Supporters of detox diets argue that our bodies are constantly attacked by toxins like pesticides, smog sugar, alcohol, and artificial sweeteners.  They say if you don't do a cleanse these toxins accumulate and cause headaches, fatigue, or chronic diseases.  The detox diet demon says: "you have to do a cleanse to get rid of toxins...you just like have toxins, toxins, toxins, like OMG!"  But here is the TRUTH:

YOUR BODY DOES THE WORK FOR YOU!  Your body's organs and systems, like your liver, kidneys, and gastrointestinal tract, do a wonderful job of eliminating toxins from the body within hours of consumption.  Detox diets are restrictive and ineffective for long term.  Any weight loss that happens is temporary and not due to fat loss it is WATER LOSS.  After the cleanse, you gain water back. 

Some detoxers say they have fewer headaches, clearer skin, less bloating, and a boost of energy or even euphoria.  But those have nothing to do with detoxification.  They have fewer headaches most likely from consuming less alcohol and caffeine.  Clearer skin may be attributed to drinking more liquids, so they are more hydrated.  Less bloating is because they are not eating solid foods.  And the boost of energy or "euphoria" experienced is actually the body's response to a state of starvation because it wants to locate food. 

There are severe adverse effects to restrictive diets.  Intestinal and cardiac problems may arise from malnutrition especially in childreen, teens, pregnant women, seniors, and people with heart disease or diabetes.  Also, restrictive diets can lead to obsessions about food and weight loss which can lead to more severe nutrition related problems, such as eating disorders.  Diets are a quick fix and are not something you can do for the rest of your life.  Instead, focus on MODERATION, BALANCE, AND VARIETY of foods and make a positive lifestyle change.  Love your body...you are beautiful! <3

L

with das boot, i thee REST!

So as some of you may know, I broke my 5th metatarsal about 5 1/2 weeks ago playing basketball in Laguna Beach. I have never broken a bone, sprained a joint, pulled a muscle EVER in my life before this happened.  Being out of comish for this long has been difficult for me. I'm usually always go, go, go and if I was not busy doing something I felt like I was wasting time.  Class, work, gym, studying, rehearsals, going out with friends, more studying....it never ends!  Well, something happened over the course of my injury...My broken 5th metatarsal became best friends with das BOOT, the aircast that kept it safe and warm for 5 weeks.  Some of you have met das boot, carried das boot, and even poked fun at das boot and all its glory.  But what you didn't know, is that das BOOT taught me a very valuable lesson. 

das BOOT reminded me that I need REST! I needed time for myself, some quality Lena time, to relax and kick back.  Music, journaling, reading a good book, watch a funny TV show...these are all things I forgot how to enjoy!  So take out your planner and schedule a date with YOURSELF. Make time for you and do something that you love.  Episodes of Bachelor Pad have really gotten me through...haha.

For those of you who love to stay active and exercise like myself, rest is especially vital!  Your body repairs and strengthens itself in the time in between your workouts.  Exercise or any other physical demands causes changes in the body like muscle tissue breakdown and the depletion of energy stores as well as fluid loss.  Recovery lets your body replenish energy stores and repair damaged tissues.  So if you balance exercise with rest and recovery you will have more energy, stay motivated, and reach a higher level of fitness!

Here is a great exercise that helped me learn to relax and renew myself:

DEEP RELAXATION

20 minutes of deep relaxation is equivalent to 4 HOURS OF SLEEP!  

• Get into a comfortable position (without crossing your legs)..I like lying on the floor personally.  
• Close your eyes
• take slow, deep breaths in through the nose and out through the mouth, try to keep your breaths quiet and inhale for 5-7 seconds before you exhale
• start tensing and releasing certain muscles one body part at a time, right leg, left leg, right arm, left arm, neck, head, chest, etc.
• imagine gravity is pulling and weighing you down
• imagine yourself somewhere calm, safe, and peaceful...like a on a sandy beach or cozy bed
• explore the scene you imagined, all the while gravity is still weighing heavy upon you
• when you are ready, come back to wherever you are and slowly begin to open your eyes
• take your time and slowly roll up and speed up your breathing

Afterward, you should feel AWESOME. Give it a try!

Yours in health,

L

suns up...a little after 12

Hello beautiful people! This is my first post on my new blog and I am SO excited.   I'll be gettin' my blog on about tasty recipes, fun and challenging fitness ideas, awesome hikes in the SD/OC/LA area, ways to feel good about yourself and start loving yourself because...YOU ARE BEAUTIFUL :)

stay tuned <3

L