I was able to get to the gym early today and beat the crowds.  I've been nursing a shoulder injury lately so my arm and upper body workouts have been pretty lame.  Trying to rest, stay away from push-ups and anything that causes me to raise my right arm over my head is just not a lot of fun.  I think I'm going to soon get lopsided with my left arm doing all the work and my right just hanging around!

End with a stretch!

Enjoy your Monday!

Have you heard about the new Scientific 7-Minute Workout?  It's the newest rage in the health world.  The workout recently appeared in the New York Times and a then a developer named Will Wilson turned it into a web app.  Talk about a convenient way to get a workout in regardless of where you are!  Pretty smart!  The workout is straightforward and uncomplicated.  The science behind it is the use of using HIIT, high-intensity interval training. 

I've talked about using HIIT training for all of its benefits. Alternating bursts of short, all out effort, followed by a recovery period of lower intensity burns more calories in a shorter amount of time, making it an effective and effecient way to work out.  I use this method twice a week teaching a bootcamp style class and it's such a great way to get all aspects of fitness covered - cardio, resistance and flexibility training.  

Last night The Husband and I were talking about the news story on the 7-Minute Workout and he said we should try it.  So, that's just what we did.  Now, picture this.  He is in his shorts and t-shirt, but barefoot.  I am barefoot and in jeans and a t-shirt.  Not the best workout gear but that didn't stop us.  Since all you need for the workout is a chair or something to step up onto the set-up was nothing.  The outline is to do the set moves for 30 seconds followed by 10 second rest and immediately move to the next exercise.  

Grabbing the stopwatch on the IPhone I sat ready to time him and tell him which move to do next.  Here are the moves:

The Husband began his barefoot jumping jumps and was all energetic and perky.  The push-ups started making him break a sweat.  The squats were easy.  The tricep dips made him admit he might need a shower.  By the Push-up and rotation he was breathing and a tiny bit winded.  He finished the side planks and was glad to stand up.  His review was that it was a good flow to move most muscles and was surprised by its effectiveness.  It was also a pleasant surprise to see how well he breezed through his push-ups, as opposed to a year ago when it wouldn't have been so easy!

He then challenged me to get up and at it.  I went through the moves, in my jeans and barefoot, no less.  The problem on my end was that The Husband hurried me to the next move without the 10 second rest between each move.  Then when I got a little fancy on the side planks and was showing off with leg lifts on each side he kept adding more time to the 30 seconds!  I will admit I broke a sweat and enjoyed going through the moves.  I felt really good afterwards . . . then I realized it was 10 pm!  Past my bedtime!  I knew there was a reason they say not to work out within 2 hours of your bedtime . . . it takes a while to wind down and fall asleep!

What did we think?  We thought it was a great tool to have to be able to get some movement in whereever you are whenever you need.  If  you only have 10 minutes one day, this is the perfect answer.  If you are traveling it's perfect for your hotel room.  If you have been working out some and are fit, then we thought repeating the routine twice more would be a good workout.  If you have been on the couch lately and haven't even thought about exercising, it's a perfect way to get up and move - we can all do something for just 7 minutes!  Plus, the moves are not complicated and are things that are familiar and, if not, can easily be interpreted.  The internet and UTube have great tutorials if you aren't sure about the proper form for a squat, push-up, push-up to rotation or any other move.

After thinking about it a little more today, I also realize that the order of the exercises is also good.  The jumping jacks get you warmed up for the next moves.  The push ups warm the core up for the crunches.  The high knees get your legs going and loose for the lunges.  The side planks at the end are a final punch to the obliques that were worked with the rotations.  All in all it was a good routine to target most muscle groups.  If the core is engaged during the entire time all the better!

Read more: http://www.sfgate.com/technology/businessinsider/article/This-Web-App-Will-Get-You-In-Shape-In-7-Minutes-A-4514725.php#ixzz2TO7sW2eh

Give it a try!  Take it with you on your summer vacation!   Once again, there's no excuse from getting your workout wherever  you are!

Let me know  your review!  Give it a try! Do you exercise on your vacation?  What do you like to do during a trip to keep  moving?

Today I had the greatest day.  I had lunch with two of my best friends whom I never get to see.  We all live in different cities, one in a different state, and live such busy lives we rarely get the opportunity to get together.  What a treat!  At one point in the conversation - that covered MANY things - we all agreed that when we were younger we were so self-conscience about our bodies and wouldn't dare wear some things that, had we been able to see ourselves objectively, would have looked great.  

That whole body image issue can be such a huge obstacle for some people, especially young women.  Like they say, "if we only knew then what we know now".  That rings so true!  I bring this up because it relates to some recent events that have stirred a wee bit of controversy in the style, health and fitness world.

You may have heard the news this week that Avercrombie & Fitch's CEO, Mike Jeffries, revealed that he had no interest in making clothing for plus-sized women and did not care to market to them.  The media outlets went ballistic in response.  A petition was even started on Change.org asking Jeffries to "stop telling teens they aren't beautiful."

I will be honest and say I do not shop in this store. I do not have girls so haven't really had the need.  I have always felt their print ads were a little "too much" for young girls anyway and have been turned off by some of the photos they use.  

This comes along with some department stores choosing to use larger sized mannequins which has also caused some controversy.  See Here. 
So, here's the question.  When did all of this begin?  When did women and then young women begin to feel that their bodies weren't good enough?  When did women begin to feel pressure from the media to be perfect?  When did the body images begin to suffer?

How is it that some women can differentiate a model on a magazine cover as not perfect, photo shopped, airbrushed and unrealistic and another sees it as a perfect ideal.  
There have been campaigns geared at breaking this chain. Dove has one out now and there have been different ones showing how models are airbrushed and/or celebrities are photoshopped to look better in photographs or in magazines.    

Recently, Kate Upton, who is known as the voluptuous model on the cover of Sports Illustrated and not a stick thin model, said she loves her body.  She is an example of one who is a bit different but comfortable in her skin.  (Although it seems to be almost perfect skin at that!)  The pin-up girls of the
1940's and 1950's would be considered downright fat in this generation.  Even so, I've read old interviews and articles about how these women watched their diet and struggled to keep their size and weight at a certain number.  

I, of course, do not have the answer to this.  I am definitely not smart enough to figure out the right course of action for us as parents, consumers, the media and the fashion business.  I do know that when I am in the gym, in a yoga class, or in front of a class teaching, I see a room full of beautiful people, all shapes and sizes.  Even those of their perfect weight, fit and strong, are not the same size as their neighbor, and that's the beauty of it.  Some people can wear some styles and rock it, while not so for others, and vice versa.  Yet, how great is that?  How boring it would be if we all showed up in the same Lululemon outfit each week for class!   

At some point I hope we all get to the place of being comfortable in our own skins and stop wanting someone else's skin.  We got ours at birth and need to realize all the amazing things our bodies can do for us, and all the great, healthy things we can do for our bodies.  Doing both will get us to our best.  I just hope the young women out there would reach this realization before they have children of their own!   

That's my rant for the day!

What do you think about the Abercrombie and Fitch mentality?  Is there a healthy way to tackle the body image issue?  And didn't Elizabeth Taylor, Marilyn Monroe and Sophia Loren rock their bods? 

I talk a lot about my protein smoothies I like to have in the mornings after a workout.  There's a lot of hype out there about protein drinks, protein shakes and meal replacement shakes.  If you haven't joined the bandwagon you might wonder what it's all about and whether they really work.  

First of all, there is a distinction between a meal replacement shake and a protein shake.   I think of a Meal Replacement shake as something like what Oprah drank those years ago to lose all that weight and put on her skinny jeans on national TV.  Sadly, when she began eating real food again the weight came back.  I say that not to downplay the success of meal replacement drinks.  These drinks come packaged with a balance of protein, carbohydrates, fats, and more often than not a multi-vitamin. They are usually used to lose weight by drinking a lower calorie drink in place of a higher calorie meal.  Protein Shakes are often thought of more as muscle builders.  Really, though,  protein is  protein whether you are getting it from a meal replacement shake or a protein shake.  

In looking at a protein shake, the amount of protein is key.  Women need 12-20 grams of protein per shake, men need 20-30 grams and for some people a shake is an alternative to eating meat or dairy.  These drinks actually work because they often have more protein than you would eat with  your regular meal.  (Think, if you eat a bagel, fruit and coffee for breakfast you are getting NO protein.  If you eat a salad without chicken, beans or some form of protein, you are better off with a shake)
Also, they typically offer a balance of the right portions of protein, carbohydrate and fat for the correct number of calories.  So, one of the major reason meal replacement shakes work is because they provide more protein to your diet.  The second reason is they are balanced with the right portions of protein, carbohydrate, and fat at the appropriate calorie level. 

Obviously, not all shakes are created equal.  Do your homework to get the best bang for  your nutrition.  Sometimes, drinking a a shake to  replace a meal isn't the healthiest of options.  It does contain fewer calories than a normal meal, but can also contain fewer total nutrients and some people feel hungrier afterwards, as opposed to eating a meal.  Some folks are "chewers" and don't feel satisfied unless they have been able to chew and enjoy their meal.  If you are solely relying on the shake to replace meals to lose weight, there's also the effect on your body of going back to eating real food again.  Like Oprah, some folks will gain their weight back.  

Personally, I will drink a protein shake in the morning for a few reasons.  First of all, I typically do not like to eat right when I get up, but know I need to do something to kickstart my metabolism.  
I am usually time crunched in the mornings trying to rush out the door and do not have time to sit down for a traditional breakfast.  I really don't have to think about or plan this first meal.  I just throw the ingredients in the blender and I'm done.  I know I can control the calorie amount in the shake I make.  Finally, I like, no LOVE, the taste.  Typically, I will make a protein shake/smoothie and have a small  portion of it before teaching a class and the remainder following the workout.  So, for me, it's a time saving and calorie saving, easy way to begin the day.  

Dr. Oz's wife, Lisa, stated the following reasons for drinking a protein shake first thing in the morning as a simple, weight-loss method: 

• Boost your metabolic rate by 25%.

• Save calories by avoiding fatty foods (if you drink a shake for breakfast, you can save an average of 400 calories per day).

• Keep your blood sugar levels balanced, allowing your body to burn stored fat as fuel.

• Increase your energy levels, which enables you to increase your activity and automatically burn more calories.

She also has the following recipe you might like to try.  Granted, I think you have to like the taste of coffee!   

Fat-Burning Mocha Madness

• In a blender, mix ½ cup of cold water (you can add more or less water depending on the consistency you prefer).
  • Add 2 scoops of nutrient-rich chocolate-flavored protein powder.
  • Add 1 tsp of granulated instant coffee.
  • Gradually add 5 ice cubes to thicken.
  • Blend on high for one minute (in a pinch, this shake can also be made by simply mixing ingredients together in a glass with a spoon).


I haven't tried this one yet, so let me know if you do!  Now I'm off to enjoy this little ray of sun in this little window before the clouds come back!
Enjoy your day!  

So, what do you think? Drink your meals?  Does a shake satisfy you or are you one who needs to chew?

Last night was a chilly rainy night.  Not your typical Southern, May weather.  And it's been like this for quite a while.  Depressing.  My usual light Springtime menus just didn't seem to suit.  So, here's what I did.  







SOUTHWESTERN CHICKEN SOUP

1 12 ounce jar salsa verde
6 boneless chicken breasts, cooked and chopped
2 15-ounce cans cannellini beans, rinsed and drained
4 cups low sodium chicken broth
1 tsp ground cumin
1/2 Cup chopped green onions

Sour Cream for topping
Mexican Cheese, shredded
Tortilla Chips for topping

Empty the salsa into a large pot and cook for about 2 minutes.  Add the cooked chicken.  Add the beans, broth and cumin and bring to a boil.  Lower the heat and simmer.  Cook 10 minutes, stirring.  That's It.  You are done!
Serve in bowls with your favorite toppings. 

I thought this would be enough soup to feed my family.  Alas, I was wrong.  There were many grumblings when third son got the last helping (his third!)  and then The Husband was left hungry.  
Just a FYI!

What are you doing with all the rain?  Even my rain barrel is overflowing!

Sometimes we do things we don't like.  Sometimes we don't even want to do the things we normally love doing.  I've said it before, I like - no love- to exercise.  I don't say that to make you roll your eyes.  I know it is my thing, my hobby, what makes me feel good.  I also know it's really good for me and I have to do it for my health.  That being said, sometimes I just don't want to work out.  Sometimes it feels like such an effort.  Sometimes I'd rather have another cup of coffe and watch the TODAY Show or Lifetime TV.  Sometimes I do these things and count it as a rest day.  Sometimes I just make myself start the workout, knowing it's good for me, and usually I am so happy I did.  However, I do confess that sometimes I end the workout knowing it was not great.  It didn't feel good and I didn't give it  my all.  I've finally figured out that is okay.  My heart, lungs, cholesterol, balance, muscles and limbs don't care.  They do not know that it wasn't a great workout or that I really didn't want to do it.  They just know it helped them and they are glad I gave them some attention.  They are glad I sucked it up and just did it.  

Today was one of those days.  Again, it was raining.  I mean raining cats and dogs.  I had to be up early to get two boys places.  I was tired.  I needed coffee.  I was distracted.  Life was trying to get in the way.  However, I went downstairs and did a short, half-way workout.  It was not up to par.  But at least it was something.  Something is always better than nothing.  So, when all else fails, JUST DO IT.  Just make yourself do what your body needs for its health, well-being, and longevity.  
Either way, whether it ends up being a great workout or a half-way workout, you'll be glad you did. Your body will thank you.

Enjoy your day!

What do you do when you don't feel like it?  Do you push through?  What motivates you?  Do you Just do it?

Gone are the days of lying in the sun at my best friend, Melanie's, pool slathered in Crisco baking in the sun.  What were we thinking?  We weren't, of course!  We were just looking to look like the gal in the Hawaiian Tropic commericals! The darker the better.  Fortunately, I was blessed with skin that does not burn in the sun and can get dark .  (That's what Syrian genes will do for you).  However, in my younger days it also allowed me to abuse my skin by forgetting to use sunscreen.  I am much better in my skincare habits now.  Thank Goodness!  I have a Husband that wears sunscreen 24/7.  I also have a son who is so fair he was given the nickname Wonderbread.  Therefore, I have learned to pay attention to sun and lathering us all in plenty of sunscreen.  

I have mentioned before that I have the privilege of working with renowned dermatologists Dr. Katie Rodan and Kathy Fields of Rodan + Fields Dermatologists and Pro-Activ fame.  One thing I have learned from these smart doctors is how incredibly important it is to  protect ourselves from the sun and the amount of damage the sun brings to our skin. I am not only talking about the aging affects, but also the negative health issues from skin cancers and issues.  The doctors have come up with sunscreen products for not only the body, but also your often forgotten hands and my favorite moisturizer also has the magic stuff so I don't have to think about putting it on.

I ran across some sun related numbers today while flipping through this month's SHAPE magazine.  I'm going to cite some of them here.  I hope you'll think about the effects of the sun and how easy it is to prevent the negative effects of our beloved sun!

90 (Percent of skin cancers caused by the sun's ultraviolet rays)      

30 (Minimum SPF you should be using)

15 (minutes.  The amount of time you should wait before going outside after putting on sunscreen)

2 (hours.  How often you should reapply)

100 (number of minutes of unprotected sun it takes to suppress you immune system by 50%.  
         This lowering RAISES your skin cancer risk)

1 (number of people who die of melanoma EVERY HOUR)

3 in 10 (number of melanomas that begin in moles)

8X (increase in melanoma rates amount women younger than 40 over the past 40 years, believed
        to be brought on by the increase of tanning beds)

50 (percent reduction in melanoma when people ate a Mediterranean style diet)  

These numbers speak for themselves and I hope they speak to you.  I am not writing today to get you to buy sunscreen from me (although I'm happy to oblige!) I am writing to make sure you simply get good sunscreen and use it.  Every day.  Think about your habits and the habits you are instilling in your children.  Being outside is wonderful as is the Vitamin D the sun brings.  However, a little goes a long way.  Take care of your skin now so you'll be healthy years from now!

And, by the way, keep the Crisco where it belongs . . . on the store shelves!

This was starting out as a GUEST POST from a fabulous friend of mine, but it's actually more of a Shout Out for her new endeavor and a little push to let folks know what she's doing!  I met Landria Voigt a few years back while teaching classes at the YMCA.  She is a beautiful young mom, inside and out, with a passion for health and fitness.  She runs, bikes, body sculpts, swims, participates in races, triathlons, marathons, you name it.  She does it - while making it all look effortless and with a beautiful smile on her face, I might add!  She has a wonderful Blog called Stir It Up.  You have to check it out!  It is filled with delicious, really healthy recipes, tips and inspiration for making truly healthy choices for yourself and your family.  She has her own story of how changing her foods and eating changed her own life.  AND, did I mention she is also a  photographer?  Her photos are stunning - it makes for a wonderful site to visit!  Go here and see for yourself!  Do I sound like I stalk her?  I just might.  She is truly inspiring in her outlook, passions and healthy lifestyle!

So, Landria began working with Dr. Tasneem Bhatia, (knows as Dr. Taz)  a Preventive medicine PHYSICIAN, INTEGRATIVE/HOLISTIC MEDICINE EXPERT and Founder/Medical Director of the Atlanta Center for Holistic and Integrative Medicine. She is a CONTRIBUTING EDITOR for Prevention magazine and has been featured on The Dr. Oz Show, The Today Show, CNN, and The Weather Channel. She specializes in women and children’s health.  Dr. Taz is also a physician and fellow of the University of Arizona Program in Integrative Medicine lead by Dr. Andrew Weil. (I've loved Dr. Weil for years and have research the Arizona Program myself)  Dr. Taz grew up in Atlanta and graduated from medical school at the Medical College of Georgia in 1997.  Over time, she became frustrated with modern medicine and the inability to find answers to her personal health issues, having practiced emergency medicine since 2000, she became seemingly disheartened by the amount of patients who shared her same frustration.  This lead to Dr. Taz's exploration into the field of Holistic and Integrative Medicine.

Currently, at the Atlanta Center for Holistic & Integrative Medicine, she treats patients with a variety of health issues.  Many patients see Dr.Bhatia to improve their overall health, but she also treats Autism, ADHD, Cancer, Diabetes, hormonal concerns, infertility, weight management and many other health concerns.  Dr.Bhatia is unique in today’s healthcare system. She spends an hour, on average, with her patients trying to get to the root of the problem at hand rather than treating symptoms.

This is Dr. Taz.  If she looks familiar, you may have seen her on Dr. Oz or the Today Show.  

So, how exciting is it that Landria, my friend, has joined forces with Dr. Taz!  If  you are in the area you can check out their program and learn so much!  

Finally, the actual Guest part . . . this is from Landria about what she will be doing!  You can also read more about her and this endeavor on her blog!


Thanks Marla-Deen for allowing me to do your first guest post. I’m honored! I just wanted to let your health conscious readers know about some nutritional seminars I will be hosting starting Wednesday, May 8th at Dr. Taz Bhatia’s office ACHIM.  (click on ACHIM for more details!)

You (and your friends) will enjoy some yummy real food samples starting at 7:00pm while learning how to reduce inflammation, build a strong immune system, nourishing your brain and body, and develop good habits for now and for the rest of your life.

I will also offer some tips that can help you:

have more energy though out the day
keep your flares or autoimmune diseases under control
get sick less often
reduce your allergy symptoms
improve skin clarity
help reduce brain fog
minimize some of those aches/pains (it's not just because you're getting older!)
reduce cravings
help stabilize blood sugar levels
Or, just help you to feel well!

Click here for details or call 404-814-9808 to register. If you register on or before Friday May 3rd with a friend, you will both receive $15 off the $50 registration fee! 

So grab your friends, make it a night out (go to Haven down the street!), and let's begin the road together so you can Eat Well. Be Well. And feel great!!!

Office link: http://atlantaholisticmedicine.com/contact/
 Details on the sessions: http://myemail.constantcontact.com/ACHIM-Launches-Patient-Education-Initiative.html?soid=1108502293916&aid=-GHVI-Vme0w 
 Info on Taz: http://atlantaholisticmedicine.com/drtaz/



So, there you have it!  Some great new information for you AND a new blog for you to check out!  You'll likely find yourself on hers more often than mine!  Her children are much cuter than mine!

Let me know if you have any question, are interested, if you attend and what your thoughts are!  Remember to register for $15 off before Friday!

Have a great day! 

We all have our reasons for exercise.   Some of us love it and some of us hate it.  I, personally, love to sweat.  I love to exercise.  I need the endorphins, the stress release, the feeling of being strong and healthy.  I didn't workout on Saturday or Sunday this weekend.  Therefore, my body was actually craving some movement this morning.  We are all different and each have our own "why".  Find which "why" works for you!  Make it a priority.  Schedule it.  Make it happen.  Get it done.   Make it your own "why" and just for you.  

Start your Monday and week off right!  Bring on a great week!

What is your why? 

I ran across two quotes today that have truly resonated with me.  I wasn't going to write or post anything today.  I try not to blog "just to blog" and do not write unless there's something to share.  Today I do not have anything earth shattering or a new workout or recipe to share.  I feel a little "stuck" today.  It's rainy.  I'm tired from a long weekend.  I am unmotivated.  The Husband found me reclining on my bed reading.  He told me I was doing the Reverse Workout.  He was absolutely correct.  
I've been thinking about the following quote:

Lately, in my life, I have done a lot of letting go.  Not easily or happily.  It has been a slow, painful process that began about two years ago.  Life can change in an instant.  Change can be very difficult and sometimes the difficulty comes from knowing how things will never go back to the place where they were normal and comfortable.   I keep trying desperately to hold on to some things.  I can't and don't want to let go.    I am sure there is a balance somewhere but I have not found it.  It seems pretty unobtainable at times.  Perhaps there's a secret.  If so, I'd really appreciate someone sharing . . .   


The next quote is this:

If you have ever known someone who is unwell and watched them fight to get well again, you know how true this statement is.  Whether illness from heart disease, high blood pressure, poor habits, obesity, diabetes, tobacco use, or any other cause, getting back to a stable, healthy condition can really be a challenge.  If we stay healthy by doing the things that we can to control this part of our life,  our lives will be so much easier!  I think life is difficult enough - why make it even more so by allowing bad choices to wreak havoc on our bodies?  Staying well is so much easier.

Enjoy your day!

Any tips for balance? Please send my way . . .