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