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