Wednesday, December 30, 2009
*For Linda LaRue's Make Healthy A Lifestyle Breakfast Bruschetta with Basil-Parmesan Scrambled Egg Whites and High Protein Pumpkin Pancake recipe, see Recipes and Nutrition @www.LindaLaRue.com.
Begin your day with a healthy, balanced breakfast. Yes, breakfast is the MOST important meal of your day. Don’t skip meals or snacks, especially breakfast—you’ll actually activate your body’s starvation response, which will slow down your metabolic rate! A healthy, balanced breakfast will give your body the right fuel to keep your energy soaring, keep your body functioning optimally, and burning calories most efficiently.
When you first wake have a glass of 6 to 8 ounces. It will help rehydrate the body and stimulate the elimination process most efficiently. (Drinking water when you first wake is popular in Western cultures, such as Japan and India.) Here is a week of healthy breakfasts to help you begin your day and New Year off right.
Sunday: *Breakfast Bruschetta with basil-parmesan scrambled eqq whites. To drink, have 1 cup coffee or your favorite tea. (Bruschetta recipe click here.)
Monday Breakfast: ¾ cup of steel-cut (not instant) oatmeal, 3 scrambled egg whites, and ½ cups of fresh or frozen blueberries. To drink, have 1 cup coffee with low-fat milk or your favorite tea. Due to it's high fiber content and high levels of certain fat-burning antioxidants, it may be considered a "fat burning" food. Plus, it will fill you up, so you won’t feel starved then, want to reach for something unhealthy.
Tuesday: 2 slices whole grain bread, such as Ezekiel @www.foodforlife.com, 2 tsp. almond butter, 1 T. dried cranberries. Toast break then, spread 1 slice w/almond butter and sprinkle cranberries. Top w/other slice to make a sandwich then, cut diagonally. To drink, have 1 cup coffee w/low-fat milk or tea.
Wednesday: TLT (Turkey Bacon, Lettuce, and Tomato Sandwich) 3 slices cooked lean turkey bacon, toast 2 slices whole grain bread, lettuce, and 1 tsp. low fat mayonnaise. Spread 1 toasted slice of bread with low fat mayo, and set aside. Place slice bread then, top with 2 thick slices tomato, lettuce, lean turkey bacon then, top with other slice of bread w/mayo. Slice in ½. To drink, have 1 cup coffee with low-fat milk or your favorite tea.
Thursday: 1 Whole Wheat, Oatmeal, and Raisin Muffin (recipe taken from The SOUPer Slim Diet ebook), 2 tsp. almond butter
Friday: 2 High Protein Pumpkin Pancakes, and 1 T organic, unprocessed agave syrup. To drink, have 1 cup coffee w/low-fat milk or your favorite tea. ( Hi Pumpkin Pancake recipe click here.)
Saturday: 1 Whole Wheat, Oatmeal and Raisen Muffin and 6 oz. high protein blueberry smoothie. (see for recipe that is taken from The SOUPer Slim Diet ebook).
Monday, December 21, 2009
Fun photo of top fitness trainer Patrick Goudeau and Linda LaRue at his birthday party yesterday in Chinatown LA. Delish dim sum with red velvet birthday cake--YUM!
Friday, December 18, 2009
There’s a VISA debit commercial narrated by Oscar winning actor, Morgan Freeman telling people, “to let your freak flag fly”. Everyone’s dancing and rockin’ freestyle to Rick James’ Super Freak. Every time I see that commercial I want to jump up off the couch and dance. Here’s an ole’ and new skool Top Ten Workout Playlist put together by my friend fitness DJ Deekron www.MotionTraxx.com and me of super freaky tunes to get your feet dancing or flying a little bit faster on the treadmill. Let your freak flag fly ppl—and get movin’.
1. Super Freak—Rick James (3:24)
2. I’m in Miami—LMFAO (3:47)
3. Atomic Dog—George Clinton Greatest Hits Straight Up (4:46)
4. Get Ur Freak On—Missy Elliot (3:56)
5. Flash Light—Parliament Funked Up: The Very Best of Parliament (5:47)
6. Krazy (feat. Lil Jon)—Pitbull (3:52)
7. Give It to Me Baby—Rick James (4:07)
8. I Would Die 4 U—Prince (2:57)
9. Boom Boom Pow—Black Eyed Peas (4:11)
10. Freaks Come Out At Night—Whodini (4:43)
Wednesday, December 9, 2009
By Linda LaRue from Make Healthy A Lifestyle at www.LindaLaRue.com
Climbing stairs is one of the best ways to green your lifestyle and burn a few extra bonus calories during your day. According to this American College of Sports Medicine (ACSM) study conducted, you’ll burn about .11 calories climbing up each stair, and .05 calories descending each stair. This approximates to burning 10 calories per minute.
Although elevators do not expend much electricity (approximately 5 kWH per floor), everything DOES add up—or every little bit helps save our planet. For example walking up and down 3 flights of stairs instead of using an elevator, saves 15 kWh a day or 450 kWh per month. That’s enough to power a 37" Plasma TV for 3 hours. Or if you live in a high rise in a densely populated city, primarily using stairs will save your car the energy equivalent of more than 1 gallon of gasoline per month.
Wednesday, December 2, 2009
The Make Healthy A Lifestyle January 2010 Issue is here, and it's all about Getting Connected beginning first and always from your coeur!
Making that connection to your body, mind, and emotions will help you eat better, move better, and feel better too. How you learn to hold your body will help you move most effectively. How you deal with your emotions will help you process your emotions more healthfully, which will help prevent emotional over-eating.
Making Healthy A Lifestyle is about helping you connect to your core, body, and life. Hopefully, this site will help provide safe and effective science based info to help you get and stay connected in all aspects of your life this year. My #1 best workout tool to help you get mind-body core connected is my new CORE TRANSFORMER®, which you can buy at www.LindaLaRue.com/store.
Wednesday, November 25, 2009
Diospyros the Greek word for "food of the gods" is also the botanical name for persimmon. In Japan, where the persimmon is wildly popular, the word for the fruit is kaki. Japanese botanists oftentimes use the phrase Diospyros kaki when speaking about the Japanese persimmon.
The Japanese persimmon that has become the dominant variety sold in the United States originated in China, and one of the traditional foods eaten during the Japanese New Year. A sub-tropical plant, the persimmon grows well California and the Southeastern United States. Sometime in the mid-1800s the first persimmon cultivar arrived in California.
The two types most commercially available are the Hachiya and Fuyu—with the Hachiya dominating 90% of the market. It is an astringent fruit, bright orange in color, and shaped like a large, slightly elongated tomato that almost comes to a point at the bottom. Hachiyas must be fully ripe or soft to the touch to be enjoyed. The taste is compared to that of a sweet, ripened apricot with a smooth, slippery texture.
The Fuyu, also bright orange in color, is non-astringent. It is eaten when firm, just like an apple—shiny skin and all. You can recognize a Fuyu by its squat shape, and flat bottom resembling the appearance of a medium-sized tomato.
Nutritional content. The Fuyu is about 118 calories with 31 grams carbohydrates. The Hachiya has 32 calories and 8 grams carbohydrates. Both varieties contain about 6 grams of fiber. The two varieties seem to be nutritional opposites with some of the data. The Hachiya has 16.5 mg of Vitamin C, while the Fuyu contains 12.6 mg. Another opposite is the potassium content of the Fuyu with 270 mg versus the Hachiya that has only 78 mg. Fuyu contains 13 mg and the Hachiya has only 7 mg of calcium respectively.
Fuyu persimmons contain a whopping 2733 IU of Vitamin A and 425 mcg of beta-carotene. Unfortunately, there are no Vitamin A figures available for the Hachiya. However, if color were any indication of the presence of beta-carotene, the Hachiya's bright orange color would indicate its availability. The Fuyu contains a good profile of B vitamins—especially B6. Other antioxidant values in the Fuyu feature 2431 mcg of cryptoxanthin beta, 267 mcg of lycopene, and 1401 mg of lutein and zeaxanthin.
Here are my 3 favorite ways to enjoy persimmons—that is besides eating them fresh from the farmer’s market:
1. Cubed in oatmeal for breakfast with a dollop of 2 % Greek style yogurt. The sweetness of the persimmon plays deliciously against the creamy tanginess of the Greek style yogurt.
2. Farmer’s Market Sliced Persimmon and Arugula Salad with Dijon Mustard Lemon Olive Oil Dressing. Peel and finely slice a persimmon then toss with 2 cups of arugula. For dressing 1 tsp. Dijon, 1 T. fresh squeezed lemon, and 2 T good quality extra virgin olive oil.
3. Persimmon and Greek style yogurt. This is my favorite fall harvest lunch. Peel and cube a persimmon, then fold into 1 cup 2% Greek yogurt. I like adding ½ tsp. pumpkin pie spice and a few chopped nuts such as pistachios or toasted pepitas.
Monday, November 9, 2009
By Emily Sohn from The LA Times Health Section November 9, 2009
Along with the power struggles -- refusals by kids to eat what's served, refusals by Mom or Dad to prepare something else -- are parental fears, fanned by old studies, that kids aren't getting the nutrition they need to support their rapidly growing bodies.
As vegetarianism becomes more accepted and maybe even more common -- and that includes the nation's younger set -- here's the good news: Based on an exhaustive study review, the American Dietetic Assn. concluded in July in a new position statement that as long as vegetarian diets are planned well, they're safe for people at every stage of life: pregnant and nursing moms, babies, teenagers and just about everyone else.
The report was the first to emphasize the benefits of a meatless meal plan as opposed to simply stating that a vegetarian diet was OK. A meat-free meal plan, it stressed, may lower rates of obesity, Type 2 diabetes, heart disease and some cancers.
This doesn't mean that raising meat-free kids is a cakewalk -- especially given children's notoriously picky eating habits. Unusual lunch box contents can make a school kid feel ostracized. Restrictive eating among adolescents can be a sign of an eating disorder and should be viewed with caution if the behavior accompanies other warning signs. (See related story online.)
Mac-and-cheese alone is not enough to sustain a growing child's nutritional needs. Failing to plan carefully can deprive developing brains and bodies of essential nutrients -- notably protein, omega-3 fatty acids, iron, zinc, iodine, calcium and vitamins D and B-12 -- especially if kids become vegan and shun animal products altogether.
"The benefits of a vegetarian diet are wonderful for adults and can be wonderful for kids, but parents can make the mistake of forgetting that children are not little adults," says Meredith Renda, a pediatrician at Doctor's Pediatrics in Wilton, Conn. "Kids have small stomachs and short attention spans. You really have to pack a punch with as many nutrients as possible."
Growing in numbers. It's hard to pin down just how many people are eating vegetarian diets. For one thing, definitions vary. Some people call themselves vegetarian even if they occasionally eat fish or chicken, while others have stricter views.
For another, statistics vary depending on how surveys are done. The Centers for Disease Control and Prevention has estimated that about 1.5% of adults followed a vegetarian diet in 2007, about the same number as in 2002.
But those numbers may be lowballs because the poll questions catch people who use vegetarianism only to address health, not ideological, concerns, says Reed Mangels, a registered dietitian in Amherst, Mass., and one of the authors of the American Dietetic Assn. report.
Polls by the Vegetarian Resource Group find that among adults, vegetarianism has become slowly and steadily more popular in the last 15 years, says Mangels, who is a nutrition advisor for the advocacy organization.
In 1994, the group estimated that 1% of American adults were true vegetarians, eating diets free of meat, fish and seafood. Today, about 3% of American adults (between 6 million and 8 million people) avoid those foods, according to the vegetarian group's 2009 poll of more than 2,000 people.
The stats for children also differ depending on source. A recent CDC poll of about 9,000 parents and guardians found that 367,000 kids under the age of 18 -- or about 1 in 200 -- are vegetarian. Again, Mangels says the true rates may be higher. A 2005 Vegetarian Resource Group poll of more than 1,200 young people estimated that 3% of 8- to 18-year-olds (about 1.5 million kids) were vegetarian and 1% were vegan.
There are also a growing number of people -- kids included -- who still eat meat but are eating less of it and choosing more typical vegetarian foods instead.
Sales of processed vegetarian products, such as soy milk, soy yogurt and vegetarian breakfast sausages, totaled about $1.4 billion in 2008, according to the market research firm Mintel, up 15% from 2003. Close to one-third of adults say they ate a soy-based meat substitute in the last year, Mintel reports.
These days, even Burger King offers veggie burgers.
Meat's pitfalls. At least for adults, there is accumulating evidence that a traditional meat-and-potatoes diet is not the healthiest way to eat. For example, a March study of more than 500,000 people ages 50 to 71 found that adults who ate the most red meat were more likely to die over a 10-year period than were those who ate the least, mostly due to extra cases of cardiovascular disease and cancer.
The biggest meat-eaters in the study consumed the equivalent of about a quarter-pound burger or small steak each day, while people who ate the least meat took in about 15% of that amount. The authors concluded that 11% of deaths in men and 16% of deaths in women could have been prevented if everyone in the study ate the smallest amount of red meat.
Similar results have come from research on Seventh-day Adventists, a Christian denomination that advocates a healthy lifestyle. Most Seventh-day Adventists exercise regularly and avoid tobacco and alcohol, but those who avoid meat (about half of the population) have lower risks of heart disease, diabetes, arthritis and some cancers than the meat-eaters do.
Health benefits may come as much from what vegetarians do eat as from what they don't. Studies show that vegetarians not only consume less artery-clogging saturated fat and cholesterol but also get more of certain antioxidants and vitamins, such as potassium, magnesium and vitamin C. They eat up to twice as much heart-healthy fiber, from fruit, vegetables and whole grains. They have lower cholesterol levels and blood pressure readings. And they tend to be leaner than meat-eaters.
In a 2003 study of nearly 38,000 people in the United Kingdom, vegans weighed in at about two points lower on the Body Mass Index scale than meat-eaters did, while vegetarians and fish-eaters fell between the two extremes. Keeping extra weight off may be one way to avoid a number of chronic diseases, including Type 2 diabetes and heart disease.
For young vegetarians, health consequences are less straightforward. Few researchers have focused specifically on vegetarian kids, and outcomes are hard to measure because chronic diseases just aren't common in young people.
Spotty and outdated information has left an alarming impression on many parents. Some studies in the 1980s worried people about dietary deficiencies that can result from vegetarianism, Renda says. They suggested that kids weren't getting enough of nutrients such as vitamin B12 or calcium to grow well.
But this research focused on extremely restrictive diets, such as veganism or macrobiotic diets. Doctors at the time were less informed about how to counsel their patients who chose to feed their families vegetarian meals. Meat substitutes and fortified foods were also less common.
"As doctors, we weren't great about telling people they might need to take supplements, and we saw kids with nutritional deficiencies," Renda says. "Now there are a lot of articles focusing on kids, saying they can be pretty normal."
Other research suggests that if pregnant vegetarians make sure to eat a well-balanced diet, babies are no more likely to be born early, small or with complications.
As they grow from babies to preschoolers, vegetarian kids rival their peers in size. A British study in the late 1980s, for example, found that vegan kids raised by well-informed parents were all within the normal range of height, weight and head circumference.
An American study around the same time found that vegetarian kids all hovered near the 50th percentile in those measurements.
When they reach adulthood, lifelong vegetarians are similar in size and body mass index to people who become vegetarian later in life.
"As long as they are receiving enough of the key nutrients and enough calories," says Laurie Dunham, a registered dietitian at the Cincinnati Children's Hospital Medical Center in Ohio, "they can grow perfectly well and measure up to their non-vegetarian counterparts just fine."
Beyond doing no harm, vegetarianism may also help kids, research suggests. For one thing, cutting down on meat early in life might be one way to counter the rising rates of obesity, along with the chronic diseases associated with it.
Some evidence suggests that vegetarian kids are slimmer than their meat-eating peers and that teenagers are less likely to be overweight or obese if they don't eat meat. Studies also show that vegetarian teens eat fewer sweets and junk food and get more fruits, vegetables and fiber.
In a 2002 study of more than 4,500 teenagers, University of Minnesota researchers found that 70% of vegetarian teens were within the guidelines for total fat intake, compared with 48% of non-vegetarians. And 39% of the vegetarians ate five or more daily servings of fruits and vegetables, compared with 28% of meat-eaters.
"Just by their diet alone, vegetarian children tend to be leaner," Renda says. "That helps them as adults because they're not getting the double whammy of being overweight as kids already."
Food habits also form early, which means that learning to like a variety of grains and vegetables as a kid is easier than learning to like them as adults.
Despite the endorsements, there are some serious pitfalls when kids stop eating meat. That's especially true when the idea is new to parents, some of whom may have never heard of Tofurky or soy meatballs.
Just because a meal is technically vegetarian doesn't guarantee that it's good for you, says Ruth Frenchman, a registered dietitian in Burbank, and spokesperson for the American Dietetic Assn.
"I've had many vegetarian clients who didn't eat vegetables," Frenchman says. "If they're just eating chips and soda, they're vegetarian, but they're not healthy."
Read the accompanying LA Times story about the important nutrients for a vegan child, and check out the articles on conflict with kids and special issues pertaining to vegetarian teens @http://www.latimes.com/features/health/la-he-vegetarian-kids-tips9-2009nov09,0,7319554.story.
Saturday, November 7, 2009
|Zero Calorie Pumpkin Cappuccino|
Instead, add a dollop of non-fat dairy topping and a dash of nutmeg. (*Non-fat dairy topping is one of my go-to "free foods", as they are virtually zero calories and zero fat.)
Thursday, November 5, 2009
Green Plants=Fresh Air
• Areca Palm
• Mother-in-Law’s Tongue
• Money Plant Chinese Evergreen Dracaena
• Heartleaf Philodendron
• Snake Plant
• Spider Plant
• Weeping Fig
Friday, October 30, 2009
People always ask me for my favorite tricks to keep the weight off during the "Eating Holidays" beginning with Halloween. Try this Late Harvest High Protein Pumpkin Smoothie as a yummy, alternative to pumpkin pie and all the other fall/winter sugary, high Calorie desserts that will expand your waistline between now and the New Year. I like having this yummy protein smoothie before I go out, as it keeps me full so I'm not so tempted to overindulge. Orange colored squash varieties are chock full of powerful phytochemicals (or plant chemicals), such as antioxidants, vitamin C, and betacarotine, which is helps improve your vision.
1 cup canned pumpkin
¼ cup nonfat vanilla yogurt (or reduced fat, firm tofu if you are vegan)
2 cups unsweetened apple juice
1 T honey of agave
1 tsp pumpkin pie spice
1. Place the canned pumpkin, honey, pumpkin pie spice, and yogurt or reduced fat tofu in blender.
2. Pour in juice and process until blended well. Serve immediately. May store in refrigerator for up to 3-4 days.
Yields: 4 Servings. Serving size: 6 ounces. Nutritional Content: 140 Calories, 0.4g fat, 2g protein, 34g carbohydrates, 20mg sodium.
*May top with 1 T of nonfat, whipped real dairy topping (a free food portion) and a dusting of pumpkin pie spice mix.
*For more delicious, healthful, and quick recipes that will get you through the holidays without packing on the pounds, buy Linda’s new SOUPer Slim Diet ebook at www.LindaLaRue.com/store.
Sunday, October 25, 2009
Tuesday, October 6, 2009
Humor is the best ever flat belly workout (besides my new, Crunchless CORE TRANSFORMER of course). Here's my big, fluffy marmalade colored Maine Coon Cat Bernie on the BOSU going cat CORE crazy. Enjoy and LOL:)!
Friday, October 2, 2009
How did summer fly by so fast? Seems just yesterday I was asking my friend from Yang Farms at my local farmer’s market when he would be selling summer heirloom tomatoes. Now I’m seeing vibrant yellow, orange, and green squash varieties when I hit the market stands. But, let’s get back to message. That is how to effectively keep from once again gaining those 5-10 pounds around your mid-section (even tho' ur doing ur Crunchless Abs workouts) and hips over the “eating holiday’s” season.
That’s why I’ve provided more than a few simple and smart strategies to help keep your workouts and eating on-track for maintaining (or even losing), instead of gaining weight this fall thru winter. When it’s cold outside and the weather is bad, how about a challenging workout in your living room with my friend, Stephanie Vitorino’s new DVD, The Ultimate Body Shaper? AND, I am now selling my new CORE TRANSFORMER®, which is the next evolution of Crunchless Abs and Total Body Training too. I’ve shot more than a few spots in the Move-of-The-Month section that are designed to create an awesome total body workout beginning first and always working your core from the inside out—or 3-Dimensionally.
For most everyone I know including me, gaining weight is much scarier than Halloween, so keep eating healthfully and moving instead of hibernating and gaining weight this season.
Sunday, September 20, 2009
Monday, September 14, 2009
Posted from www.Intent.com 09/07/09
I understand and know that pure consciousness is not dual but One, and that you have to go beyond opposite values to experience oneness. All our emotions have opposites too, so does that mean we must get beyond all emotions? - and if we go beyond our emotions, doesn't that just make us indifferent? Does becoming enlightened mean becoming indifferent?
I also know that unconditional love is an expression of pure consciousness, because unconditional love is not an emotion, therefore has no opposite - it’s a way of being, allowing everything and everyone to be what they are - but what about bliss, pure consciousness is suppose to be bliss, but bliss is and emotion that has an opposite value doesn't it ? My final question is, is there a wrong reason to want to become enlightened? I for one want to try become as enlightened as possible, so I Never have to come back here.
I suppose these are almost childish questions, but anyway many thanks and much Love.
The oneness of pure consciousness is our own true Self. This Atman is described as Sat Chit Ananda- absolute bliss consciousness. Bliss in this context is not an emotion or feeling. As Maharishi used to say, “absolute bliss is not blissful.” That is simply a relative word that is used to describe the exuberance and effervescence of that state of awareness, even though the experience is non-relative. In and of itself, the Atman is beyond opposites, duality, thoughts, emotions, or desires.
The desire for enlightenment itself doesn’t matter as much as the transformation toward enlightenment that it brings. Even if our initial desires for enlightenment are egoistic or petty, as we move closer to self-knowledge and freedom, our desires change and will start to reflect the more universal and altruistic values that are consciousness is changing into. So it doesn’t matter so much how pure or enlightened our vision is initially, what matters is that we start where we are and move onward spiritually from there to the next level of knowledge and liberation. From there the process of awakening gains momentum and takes care of itself.
Monday, August 31, 2009
The entire group cycling studio, comprised of 17 indoor cycles, is connected to the club’s electrical grid through an inverter, so that human electricity can be used to power all aspects of the facility. Any excess electricity generated from the club has the potential to return to the power grid for others in the community to use.
A typical group cycling class with about 20 bikes has the potential to produce up to 3.6 Megawatts (3,600,000 Watts) of renewable energy per year. This is equivalent to the amount of power needed to light 72 homes for a month, while also reducing carbon emissions by over 5,000 pounds, according to Whelan.
*Note www.KineticCycling.com, a new group cycling center located in Brentwood, CA, has a few Green Revolution’s bikes, and are testing their popularity within the group cycling experience.
Thursday, August 20, 2009
The key to getting gracefully strong and beautiful, toned arms is two fold. First, you must weight train to challenge the arm muscles to change, adapt, and grow. Second, you must lose fat, because if you have a layer of fat covering your beautiful, new toned arms, all you will see is the layer of fat.
This CORE TRANSFORMER™ ultimate are shaper move adapted from my friend, Stephanie Vitorino’s www.stephanievitorino.com soon to be released V Body workout DVD, incorporates both weight training, AND aerobic fat burning. This is a full body compound core cardio sculpting move with a weight resistance emphasis on toning your arms fast. The secret is the 4-point inwardly directed to the core resistance, that constantly places resistance on your arms too.
To view this CORE TRANSFORMER™ ultimate arm shaper move demonstrated by my friend Stephanie Vitorino, visit my FREE digital Magazine, Make Healthy A Lifestyle @http://www.lindalarue.com/members/?page_id=189&cat_id=37.
Thursday, August 13, 2009
The late summer Make Healthy a Lifestyle is here! For me, summers have always been about 3 things: swimming, grilling, and salads. That’s why I’ve decided in this issue to feature these 3 things I love most about summer.
First, swimming. I’ve included two articles about the powerful and healing properties of water along with one of my favorite water power workouts. This workout is one of my best ever ways to cross train optimally without pounding the crap out of your spine and joints. Plus, according to the Lose It app., you’ll be burning lots of calories too—about 500—with NO impact. Now that’s about the equivalent of running 5 miles—AWESOME! (As I said, water is pretty powerful. It is the only element that can go around and through just about everything and everwhere, including mountains.)
Second, grilling. Living in California for the past two decades has influenced all aspects of my life—especially food. I am crazy about Mexican food. My favorite dish is grilled Mahi Mahi fish tacos. For me summer’s are about having Mahi Mahi Taco Tuesday’s with loads of fresh pico de gallo made with fresh, farmer's market heirloom Brandywine tomatoes—YUM. Try my fast food fav Mahi Mahi fish taco recipe.
Third, salads. As I stated in #2 living in SoCal has made my tastebuds expand to also include Mediterrian food. My love of Mediterrian flavors began working as the head nurse at The Pritikin Longevity Center in Santa Monica on the beach looking directly at the Pacific Ocean. One of my fast food favorite salads is Summer Heirloom Tomato Tabbouleh Salad. So healthy and stores well in big batches. Right now the heirloom tomatoes have the most intense sweetness. (They’re almost better than chocolate:))
I hope you enjoy the rest of your summer,
Monday, August 10, 2009
Monday, August 3, 2009
Can’t wait to see the movie Julie and Julia this Friday, as I am a big fan of Julia Child—and I always love watching Meryl Streep too. Thought I’d dedicate this piece in honor of an extraordinary woman who helped change the food movement in America. Julia’s advice for eating healthfully was to have, “small helpings, lot’s of variety, no seconds, and no snacking”. Here is my favorite, healthy vegan recipe by her. This classic French casserole is now associated with a cartoon rat, but the dish—a delicious stew of eggplant, onions, tomatoes, bell peppers, and zucchini—inspires you to try your hand at cooking. Bon Appétit!
1/2 pound eggplant
1/2 pound zucchini, trimmed
1 tsp. sea salt
7 T olive oil, divided
1 8-ounce onion, thinly sliced (about 2 cups)
2 green bell peppers, thinly sliced into strips
2 garlic cloves, pressed
1 pound firm but ripe tomatoes, peeled, seeded, cut into 3/8 to 1/4-inch-thick strips
3 tablespoons fresh parsley, minced
fresh ground pepper to taste
1. Peel eggplant; cut lengthwise into 1/4-inch-thick slices, then cut into 3-inch-long, 1-inch-wide strips. Cut zucchini into same size strips. Place vegetables in large bowl; sprinkle with 1 tsp. salt. Let stand 30 minutes. Drain; dry with paper towels.
2. Heat 4 T oil in large skillet over medium-high heat. Working in batches, add eggplant and zucchini to skillet; sauté until light golden, about 1 minute per side. Transfer to plate; reserve.
3. Add 3 T oil to skillet; heat over medium heat. Add onion and peppers; sauté until just tender, 10 to 12 minutes. Stir in garlic. Season with salt and fresh ground pepper.
4. Place tomato strips atop onion-pepper mixture in skillet. Sprinkle with salt and pepper. Cover skillet; cook over low heat until tomatoes begin to juice, about 5 minutes. Uncover; baste vegetables in skillet with juices. Boil until juices are almost evaporated, 2 to 3 minutes.
5. Transfer 1/3 of onion-pepper-tomato mixture to 2 1/2-quart pot; sprinkle with 1 T parsley. Top with half of eggplant and half of zucchini then, remaining onion-pepper-tomato mixture; sprinkle with 1 T parsley. Layer remaining eggplant and zucchini over; sprinkle with 1 T parsley.
6. Cover; simmer over low heat 10 minutes. Uncover; tilt pot and baste with accumulated juices. Increase heat to medium; simmer uncovered, basting several times with pan juices until only 2 to 3 T juices remain in pot, watching closely to avoid scorching, 10 to 15 minutes longer. Season with salt and pepper.
Yields 8 servings. Serving size: 1 cup. Nutritional content: 152 Calories, 12.05g fat, 1.75g protein, 11.15g carbohydrates, 3.17g fiber, 440g sodium. *Can be made 8 hours ahead of time. Cool slightly, cover then, chill. Serve at room temperature or rewarm over medium-low heat before serving.
Wednesday, July 29, 2009
Reprint from The LA Times July 29, 2009
Tools for getting started on school. While most schools sit like dormant ghost towns during the summer, a few are breaking up the asphalt, planting seeds that will be sprouting edible gardens come September.
It may seem counterintuitive to start new programs in this economic climate. Summer school was canceled at many campuses this year, the $1.7-million California Instructional School Garden Program grant to the Los Angeles Unified School District has expired, and the budget crisis has left countless teachers unemployed.
But this groundswell, largely sparked by parent and community interest -- and perhaps some inspiration from Michelle Obama's White House garden -- is finding support in all the right places.
Ben Ford, chef-owner of Ford's Filling Station, and Akasha Richmond, chef-owner of Akasha, both restaurants in Culver City, spearheaded the recent work day at Farragut where parents, grandparents, children, chefs and politicians worked to lay the ground for a green space for students.
There have been gardens on the Culver City campus for more than 50 years, which have gone through several cycles of productivity and abandonment, but Ford and Richmond are using their connections in the food industry to help make this plan as sustainable and financially painless as possible. They've secured soil, seed and supplies from local farms and nurseries, and food and refreshments for the volunteers from several local restaurants. In total, the two have spent only about $200 on the garden thus far.
The organizers at Farragut hope they'll soon be able to tap Alice Waters for an Edible Schoolyard (ESY) certification, which will bring not only publicity but a seasoned veteran's perspective. Waters' ESY program is known for her implementation of seed-to-table gardens within the Berkeley school district, and has recently gone national, helping schools throughout the country execute curriculum-based gardens and locally sourced school lunch programs.
In addition to her campus in New Orleans, Waters is working with the Larchmont Charter Schools in Hollywood, which have two fully functional gardens and a lunch program where meals are prepared with organic, local ingredients by an in-house chef.
Waters says there is a shift in priorities that needs to happen within federal policy to give garden programs longevity. In the 1960s, John F. Kennedy implemented the President's Council on Physical Fitness to instill values of physical fitness. She considers the current prevalence of childhood obesity and early-onset Type 2 diabetes to be signals for immediate action similar to the fitness council.
"Now we need a curriculum that's about ecology and about gastronomy so that we can make sure that children are making the right kinds of decisions for themselves, and for the planet. There's no way to address the issues of obesity unless you let children come into a relationship of food that's positive, restorative and desirable," Waters says.
Carlos Lopez, a graduate of the garden program at Crenshaw High School, thinks a garden's value extends beyond promoting good health. "This is a way of giving kids a sense of ownership, a place to stay off the street. It saved me, and it saved a whole bunch of us. It can become so much bigger than just a garden."
Lopez was part of the team that created Food From the Hood, a student-run business that sprouted from selling Crenshaw High's produce at local farmers markets and eventually expanded to create a national brand of salad dressing that was distributed at more than 2,000 locations. But since the students from Food From the Hood graduated, the garden has become overgrown and left unattended.
A teaching garden. This summer, the Garden School Foundation, led by master gardener Nat Zappia, hopes to change that. On the first garden cleanup day, dozens of community members, former students from Food From the Hood, teachers and volunteers from Starbucks showed up to re-till soil, planting the seed for the soon-to-be student gardeners returning in the fall.
Bill Vanderberg, dean of students at Crenshaw High, plans to use the garden as a vehicle for learning within the newly created Smaller Learning Communities (SLCs). He hopes the Business SLC will be able to model off the Garden School Foundation's 24th Street School garden, where the fifth-grade children have struck a deal with Pitfire Pizza Co. to trade their herbs for pizza.
But the possibilities for educational incorporation don't stop there -- science, botany, social studies, history, geography, art and nutrition have all been included in existing local programs. Zappia hopes to use his background in history to introduce garden beds that are shaped like continents, where classes of students will learn about the history and culture of other nations through food.
Mud Baron, gardening guru for LAUSD and caretaker of the North Hollywood High School farm, says that special-needs teachers often come to him for seedlings. "There's no such thing as a special ed sunflower. It's just a sunflower," he says.
His 7-acre North Hollywood High School farm serves as a nursery for the rest of LAUSD -- it hosts a small Chardonnay vineyard, a greenhouse, a plethora of dahlias, several chickens and a pig named Francine. Baron also oversees the remaining 500-some-odd gardens across the LAUSD, which are at varying levels of production. This summer, he'll be working with students from the Summer Jobs Program who will be cultivating 500 Green Zebra tomatoes for Mary Sue Milliken and Susan Feniger, chef-owners of Ciudad and Border Grill.
But even with his infectious enthusiasm, Baron's job is constantly at risk. Though California Instructional School Gardens Program grant funds are no longer available, LAUSD Superintendent Ramon Cortines has agreed to match the funds that Baron and the LAUSD School Garden Program raise, given that they reach $100,000. Donations can be made at www.laschoolgardens.com, which will go live at the end of this week. Community support may be the only way for school garden programs to survive.
Friends of the earth. It appears that Angelenos from all walks of life are interested in lending a hand to advance the school garden movement, regardless of tough times. The Environmental Media Assn. and Yes to Carrots have partnered with LAUSD to sponsor 10 new school garden projects, one of which will be at Saturn Elementary in L.A.. Actor Jake Gyllenhaal will be their mentor, and architect Rogerio Carvalheiro, who worked on the Getty Villa and Union Station, will work pro bono on the design. Once completed this fall, they hope to add a "scratch kitchen," where children will prepare the food they grow.
Saturn's garden project was started by an enthused group of parents who call themselves the "Rings of Saturn." Through applying for grants, working with local politicians and school leaders, and fundraisers, they have put together a garden plan for Saturn that they hope will boost its public image.
"To be successful, this needs to be viewed as integral. These are skills that kids used to learn at home. Today, that's not a reality," says Melissa Patrick, who is heading the Saturn project.
"You can't expect a whole person if you don't educate the whole child," Baron says. "We don't strictly learn within four square walls."
Friday, July 24, 2009
You need to begin with proper walking/running biomechanics before you even attempt to design a routine! Essentially, we start walking then, running when we’re between 1 to 2 years old by leaning forward then, attempting to keep ourselves from falling forward primarily by pushing or using our quadriceps and calf muscles when we walk and/or run. (We don’t really change much from that as adults).
This creates the wrong walking and running mechanics as we are not using our big powerful hamstrings and gluteal muscles, or lifting our legs with our hip flexor muscles. Most people do not sufficiently engage the hamstring and gluteals when they walk or run, because they do not get into the proper position to enhance the efficacy of those muscles.
This leads to two big problems: (1) People don’t learn the correct walking and running mechanics and, (2) They assume they did learn the right biomechanics. *Think about this: People take golfing, tennis, and private training lesions, but they never think about taking running lessons--because they assume they know how! This leads to people walking, jogging, and running incorrectly then, as a result, getting hurt.
Key Points to review: (1) Proper Arm Mechanics. (2) Break in stride cadence or a pause, which occurs and interrupts every stride. (3) Drills to generate horizontal velocity strengthening the muscles around the ankle, knee, and hip joint to create proper mechanics. Proper mechanics must focus on flexion and extension. The progression is: (1) Learn the sequence of when muscles should fire, develop range of motion, (2) Strengthen those muscles that relate to how to the joint functions, and (3) Increase frequency without compromising the sequence. (Otherwise speed is retarded and the potential for injury is increased significantly. Because speed is stride length x stride frequency, always work on one or the other of those functions to achieve peak gait form).
Here are four simple steps to keep you stepping in good form optimally and injury free.
- Head, shoulders and chest: Keep your head up and centered between your shoulders. Focus your eyes straight ahead. Keep your shoulders back and down. Your chest should be naturally lifted, as if there were a string attached to the center that gently pulls it upwards. Always try to maintain this neutral spine optimal posture.
- Arms and hands: Your arms should be bent at 90 degrees. Swing them back and forth—not side-to-side—and keep them close to your body. Keep your hands loosely cupped as if you are holding a butterfly that you don’t want to escape but you don’t want to crush either.
- Core: Pull your belly button gently in toward your spine and tuck your pelvis forward and maintain a continuous, soft Kegel ever so slightly, so you feel tall, stable and upright, (or remember to always keep my Crunchless Abs Set Up).
- Hips, thighs and feet: Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take short, fast strides that still feel natural rather than awkward. Land firmly on your heels and roll smoothly to push off with your toes. Think of planting your heel and then "pushing the ground away from you" as you roll through your foot.
Monday, July 13, 2009
One of the most common frustrations in weight loss is when all progress halts, despite the fact that you are diligently following a smart plan. Such plateaus are predictable and explainable. Why? Because Basal metabolic rate (BMR)—the energy required to keep the heart pumping, lungs expanding, kidneys filtering and all other vital bodily functions going when the body is at rest—accounts for 60 to 70 percent of the calories you burn and depends, for the most part, on body mass. When weight-loss occurs, body mass goes down. Therefore, so does BMR.
Consider an example: You weigh 162 pounds and eat 1,900 calories a day. To lose a pound a week, you've got to cut between 500 and 600 calories per day. So you restrict yourself to 1,400 calories, and the weight comes off. But suddenly, after week six, the scale refuses to budge. This is because with the weight loss, your BMR has also declined, and where your body used to burn 1,368 calories per day, now it's using only 1,080. At this weight, there's less of you to move around, so you burn fewer calories working out and waste fewer calories as heat. All in all, your daily calorie expenditure is now pretty close to what you're taking in. You've hit a new—and probably very annoying—equilibrium. Once you've hit a weight loss plateau, how can you get past it? Here are 6 steps to help get the needle on the scale moving again in the right direction—that is downward.
Tuesday, July 7, 2009
1. Rock With You—Michael Jackson (3:23)
2. Don’t Stop ‘Till You Get Enough—Michael Jackson (5:51)
3. Dancing Machine—Jackson 5 (2:36)
4. Remember The Time—Michael Jackson (3:59)
5. Thriller—Michael Jackson (5:57)
6. ABC—Jackson 5 (2:59)
7. Wanna’ Be Startin’ Somethin’—Michael Jackson (6:01)
8. Shake Your Body (Down to the Ground)—Michael Jackson (3:44)
9. I Want You Back—Jackson 5 (2:58)
10. Off The Wall—Michael Jackson (3:45)
For more healthy inspiration, I invite you to join my FREE digital magazine, Make Healthy A Lifestyle @ www.LindaLaRue.com.
Saturday, June 27, 2009
When you stretch I recommend going to the point of feeling muscle tension, not pain.
- Kneel with knees together on bath towel; hips stacked directly over knees, and shoulders directly over shoulders, looking directly at floor.
- Inhale then, exhale breathing rhythmically and comfortably while slowly sliding knees apart allowing groin to stretch comfortably. Remember to keep hips in line with knees. Hold for 20 seconds until you feel your muscles releasing naturally.
- Repeat 2x.
- Kneel on right knee reaching right arm overhead while reaching left arm downward to floor.
- Inhale then, exhale and activate a pelvic tilt. Press pelvis forward to stretch hip flexors. Keep right knee stacked directly over right foot. Hold stretch for 20 seconds until you feel your muscles releasing naturally.
- Repeat on left side 1x each side.
Thursday, June 11, 2009
I really do love to walk, because you can walk anytime, anywhere, and it’s FREE—my favorite four-letter word. There is nothing that clears and works my mind and body more than an invigorating power walk at the beach in Santa Monica pumping my pink 2 pound dumbbells. Did you know that walking is the #1 most popular exercise in America? According to Prevention Magazine, 1 in 4 Americans use walking as their primary mode of exercise. Here 7 simple steps to help you walk off your weight, and have fun too. Plus, you’ll be stepping stronger, and connecting your mind, body, and spirit.
- Get Inspired! Find one or a few awe inspiring walking routes, which will help motivate and inspire you.
- Recruit a Walking Buddy. Find a friend to walk with to give you support and motivation when you are feeling weak.
- Calendar Your Walking Times. Accountability is key to establishing any new behavior. Make a plan. Write your walking times on your monthly planner, www.google.com/calendar.
- Add Upper Body Resistance. Holding a pair of 2 pound dumbbells will create upper body resistance, and sculpt your chest, back, shoulders, and arms. Plus, studies show power walking briskly with 2 pound dumbbells may increase your calorie burn by up to 40%!
- Wear the Right Gear. Wear sunscreen and sun protective clothing, especially a broad brimmed hat. Excessive sun exposure causes cancer along with prematurely ageing your skin. Check out Solumbra for great sun protective, active wear www.sunprecautions.com. Wear proper reflective clothing if you are walking early in the morning or evening when it dark outside.
- Add Incline. Find a set of stairs or climb a hill. Incline ups your heart rate, which in turn ups your calorie burn—both during, and after you are walking. It’s also a great way to tone your tush, and help you build a better butt.
- Break Up Your Workout with Resistance Stations. Resistance training builds lean tissue to create a sculpted physique, and helps your body burn more calories per day. Try 12 reps each of push-ups to side plank hold on a park bench, tricep dips on a park bench, lunges, and side lunges. Carry a green SPRI resistance tube www.lindalarue.com/store_linda.html then, loop it around a tree for some standing rowing and horizontal core wood chops. With a resistance tube, you’re your training move possibilities are infinite.
Monday, June 8, 2009
Tuesday, June 2, 2009
You’ll have fun on your walks with this non-stop, hour-long walking mix called “Walker’s Delight”. It is available free when you sign up for the Motion Traxx workout music podcast.
The mix is set at 120 – 130 Beats-per-Minute, which is a good pace for your walks. According to Deekron ‘The Fitness DJ’, producer of Motion Traxx, “The mix is very groovy and uplifting. It features House music tinged with Jazz, Gospel, and Disco flavors.”
Walker’s Delight Playlist
1. A New Day by Black Liquid – House Sound of LA (120)
2. Nico’s Trumpet by ARA – Para Disco (120)
3. Jazzy Hooligan by Thierry Thomas – Open Bar Music (121)
4. Sax Machine feat. Mad Sax (Smooth Mix) by ATM – Sunshine Records (122)
5. Breathe (Kiko Navarro Classice Re-Edit) by Blaze – Slip N Slide (123)
6. Sanctify (Vincent Kwok’s Lift Me Higher Mix) by Morrison & Vincent Kwok (124)
7. Summer City (Instrumental Dub) by Blackliquid – House Sound of LA (125)
8. Return to Flight (Benji Candelario Mix) by Vicent Kwok – Azucar (126)
9. Let the People (Original Mix) by Allane – Sunshine Records (127)
10. Luminance (Original Mix) by Dave Horne & Gravity – Progressive Grooves (127)
11. For Love (New Mondo’s Touch of Soul Mix) by New Mondo – Azucar (128)
12. What About You (VK’s Vocal Mix) by Nina Lares & Vincent Kwok – Azucar (129)
13. After My Love (Vincent Kwok’s Pumped Up Mix) by Morrison – Azucar (129)
14. 2 Deep In Love by Thierry Thomas – Open Bar Music (130)
To download your free walking mix, visit my Top 10 iTunes Workout Playlist at click here.
Monday, June 1, 2009
Mercury is officially out of retrograde today. Time to plant positive seeds of thoughts then, take action to grow them into tall, strong, beautiful trees. If your goal is weight loss then, begin by eating more healthfully. To learn how click here.
Saturday, May 23, 2009
1 T dry white wine
1 t fresh lemon juice
1 t olive oil
1/8 t salt
1/8 t freshly ground black pepper
1 large clove minced garlic
18 large shrimp, peeled and deveined (about ¾ pound)
6 (6 inch) rosemary sprigs
Lemon wedges for garnish (optional)
1. Combine first 6 ingredients in a zip top plastic bag. Add shrimp to bag, seal and shake to coat. Marinate in refrigerator 30 minutes, turning bag occasionally.
2. Working with 1 rosemary sprig at a time, hold leafy end of sprig in 1 hand. Strip leaves off sprig with other hand, leaving ½ inch of leaves attached to leafy end of sprig. Repeat procedure with remaining rosemary sprigs to make 6 rosemary skewers. Thread 3 shrimp onto each rosemary skewer.
3. Heat a grill pan over medium high heat (or outdoor grill). Coat both sides of shrimp skewers with cooking spray. Arrange 3 skewers on pan; cook 2 minutes on each side or until shrimp are done. Remove from pan; keep warm. Repeat procedure with remaining skewers. Serve with lemon wedges for garnish if desired.
Find more, great tasting, quick-fix, money and time saving recipes in my SOUPer Slim Diet eco-friendly ebook click here.
Tuesday, May 19, 2009
2008 SHORT-FORM AWARD WINNERS
Short-form marketers continued to impress us in 2008 with their creativity and imagination. The challenge of short-form is to provide sufficient information in a clear and concise manner to convincingly promote a product in just 120, 60 or 30 seconds without cluttering the screen or confusing the viewer. The list below contains our selections for those that accomplished that task with great style and admirable effectiveness.
Best Short-Form Production of the Year — Snuggie – Allstar/Blue Moon
Best Short-Form Demonstration — Pet Zoom - Emson
Best Short-Form Direct Offer — Wonder Hanger - Hampton Direct
Best Short-Form Beauty Presentation – Spinlash – Akasha /Blue Moon
Best Short-Form Electronic Presentation – Magicjack – Magicjack
Best Short-Form Fitness Presentation – Iron Gym – Ontel Products
Best Short-Form Hardware Presentation — Point ‘n Paint - Point ‘n Paint/Sullivan
Best Short-Form Housewares Presentation — Steam Buddy – Legacy Products/Sullivan
Best Short-Form Personal Care Presentation — Smooth Away - Ideavillage
Best Weight Loss Presentation – Slim Shots – Ideavillage
Best Short-Form Direction — Get A Grip - Telebrands
Best Short-Form Writing — Titan Peeler – Tristar Products
Best Branded Short-Form Presentation — Ivory Snow – Procter & Gamble/SMW
Best Use of Short-Form Testimonials - Crunchless Abs – Savvier