This time of year many of us have super long days. It is darker earlier and so those of us with kids are most likely spending more hours in doors which can make the day seem epic!
We also may be working many long hours in the pre-holiday rush.
This is when it is extra important to eat well and exercise everyday.
Look at your day the night before and find the little slot in your day for movement. It may be 30 minutes here and 30 minutes there.
If you are awake many hours, prepare snacks or plan to stop on your way to work to grab some healthy snacks. Remember no one every got fat from eating lots of vegetables and lean proteins Ever! Think small meals for your snacks instead of traditional snack food.... a cup of soup, a green juice, small piece of salmon, some brown rice sushi, 1/2 sandwich with avocado on ezekiel, last nights dinner in a small portable container.
Sometimes when I do not prepare properly I end up eating too many nuts or other "healthy" but heavy foods because I have gone too many hours without eating. This can be avoided with just a little bit of preparation.
Xove,
Kls
Thursday, November 15, 2012
Monday, November 12, 2012
PROTEIN
This week you may have lean meat protein.
Find out your blood type if you do not know it already and
go here to look at what meats are most beneficial for you.
Eggs and Beans and Legumes are all good too.
If eating totally vegetarian is great for you than keep at it.
No cheese.
Continue with water, tea, and movement.
You may pick 3 days over the next 7 to have a treat... a chai,
a piece of chocolate, a glass of wine etc...
Move your body 1 hour a day no matter what.
If this is a problem for you tell me.
X
kls
Find out your blood type if you do not know it already and
go here to look at what meats are most beneficial for you.
Eggs and Beans and Legumes are all good too.
If eating totally vegetarian is great for you than keep at it.
No cheese.
Continue with water, tea, and movement.
You may pick 3 days over the next 7 to have a treat... a chai,
a piece of chocolate, a glass of wine etc...
Move your body 1 hour a day no matter what.
If this is a problem for you tell me.
X
kls
Thursday, November 8, 2012
MOVING
Tonight I had an experience I rarely have... I was signed up for a plank 360 class and I almost bailed!
GASP! For me this is a GASP! I started saying things to myself like " Oh if you go home now you will see Lou before bed", " I can go tomorrow", " I went to yoga yesterday", "I walked all day for work!". This is very uncommon dialogue for me. Exercise for me is medicine that is vital for my mental health and for the well being of the people I share this life with! In my adult life fitness has never seemed like a choice. This fact used to drive me nuts but as I approach 35 I see this as a gift. I know so many of the people in my life find exercise a chore! And now that they are in their 30's and 40's it is a must if they want to age with grace. But if it has not previously been an everyday activity for folks so it is soooo hard to do! New routines and rhythms are harder and harder to implement as we age. It is easy to get stuck.
THE TIME IS NOW PEOPLE.
I went to class and while I did not give the class my usual 100%, I left a different person. LITERALLY A DIFFERENT PERSON! I will be a better mother in the morning, I will be better at my job, I will be a better lover this evening... and all because I moved my body for an hour! It is a small effort when I compare it to the results I receive, the results that are literally instantaneous.
I don't like to get so personal when we LOVEHEAL but I had to share this with you ( most of you are dear friends!). BUT mainly because if I had listened to my inner deviant I would not be writing this post and I would most likely be quite grumpy. My evening, my sleep and my morning would all be different.
ONE HOUR A DAY.
That's it. Find one hour a day to move your body intelligently and with purpose. If you can not find one hour in your day, look at your life. I have a dear friend with 3 boys under 6 and she finds a way to fit it in, some days it is 20 minutes here and 20 minutes there but she finds it and if she can, you can too.
GASP! For me this is a GASP! I started saying things to myself like " Oh if you go home now you will see Lou before bed", " I can go tomorrow", " I went to yoga yesterday", "I walked all day for work!". This is very uncommon dialogue for me. Exercise for me is medicine that is vital for my mental health and for the well being of the people I share this life with! In my adult life fitness has never seemed like a choice. This fact used to drive me nuts but as I approach 35 I see this as a gift. I know so many of the people in my life find exercise a chore! And now that they are in their 30's and 40's it is a must if they want to age with grace. But if it has not previously been an everyday activity for folks so it is soooo hard to do! New routines and rhythms are harder and harder to implement as we age. It is easy to get stuck.
THE TIME IS NOW PEOPLE.
I went to class and while I did not give the class my usual 100%, I left a different person. LITERALLY A DIFFERENT PERSON! I will be a better mother in the morning, I will be better at my job, I will be a better lover this evening... and all because I moved my body for an hour! It is a small effort when I compare it to the results I receive, the results that are literally instantaneous.
I don't like to get so personal when we LOVEHEAL but I had to share this with you ( most of you are dear friends!). BUT mainly because if I had listened to my inner deviant I would not be writing this post and I would most likely be quite grumpy. My evening, my sleep and my morning would all be different.
ONE HOUR A DAY.
That's it. Find one hour a day to move your body intelligently and with purpose. If you can not find one hour in your day, look at your life. I have a dear friend with 3 boys under 6 and she finds a way to fit it in, some days it is 20 minutes here and 20 minutes there but she finds it and if she can, you can too.
Wednesday, November 7, 2012
LOVEHEALBABY!
Let me break it down.
Here are the rules now that we have all adjusted ourselves a wee bit.
OBAMA!
Day to Day:
Hot water and lemon upon rising.
Breakfast within 30-45 minutes of waking. Not breakfast at your desk at 10.
Drink at least 3 liters of water a day.
Drink as much herbal and green tea as you like.
Try to get down to 1-2 cups of coffee a day.
Eat a diet of whole foods. This means food in it's original form.
Ezekiel bread can be an exception to this if you are not sensitive to wheat.
Whole grains are fine but not whole grain bread.
All vegetables are in play right now, go easy on potatoes, if you eat
them eat small local ones with skin on. The skin is rich in l-lysine
which is great for us during cold season.
Go easy on onions, garlic and all nightshades.
You can eat nightshades but if your digestion is off I would omit for the time
being.
The same goes for fruit.
Eat fruit on it's own and in between meals. Local fruit is best.
Eating tropical fruit in a snowstorm might not be the best choice.
Shop at your farmer's market whenever possible.
If you are juicing fruit and vegetables are fine together.
Ezekiel bread can be an exception to this if you are not sensitive.
It is cold so warm soups are the jam.
Eat Breakfast, lunch and dinner.
Eat snacks. Do not go hungry, prepare.
As this is a gentle love heal you may have a treat 3 out of 7 days.
That can be a cocktail ( but not with soda or anything refined sugar style, something like a vodka or tequila gimlet with all fresh lemon and lime),a glass of wine or some dark chocolate.
No cake, or refined sugar of any kind ever.
Got it?
I hope so.
X
OBAMA!
Here are the rules now that we have all adjusted ourselves a wee bit.
OBAMA!
Day to Day:
Hot water and lemon upon rising.
Breakfast within 30-45 minutes of waking. Not breakfast at your desk at 10.
Drink at least 3 liters of water a day.
Drink as much herbal and green tea as you like.
Try to get down to 1-2 cups of coffee a day.
Eat a diet of whole foods. This means food in it's original form.
Ezekiel bread can be an exception to this if you are not sensitive to wheat.
Whole grains are fine but not whole grain bread.
All vegetables are in play right now, go easy on potatoes, if you eat
them eat small local ones with skin on. The skin is rich in l-lysine
which is great for us during cold season.
Go easy on onions, garlic and all nightshades.
You can eat nightshades but if your digestion is off I would omit for the time
being.
The same goes for fruit.
Eat fruit on it's own and in between meals. Local fruit is best.
Eating tropical fruit in a snowstorm might not be the best choice.
Shop at your farmer's market whenever possible.
If you are juicing fruit and vegetables are fine together.
Ezekiel bread can be an exception to this if you are not sensitive.
It is cold so warm soups are the jam.
Eat Breakfast, lunch and dinner.
Eat snacks. Do not go hungry, prepare.
As this is a gentle love heal you may have a treat 3 out of 7 days.
That can be a cocktail ( but not with soda or anything refined sugar style, something like a vodka or tequila gimlet with all fresh lemon and lime),a glass of wine or some dark chocolate.
No cake, or refined sugar of any kind ever.
Got it?
I hope so.
X
OBAMA!
NOTES ON BREAKFAST AND SNACKS
BREAKFAST:
Breakfast isn't an optional meal.
It is not just a cliche that it is often referred to the most important meal.
If you do not eat breakfast, I challenge you to do so for a full year. And just that change alone will most likely result in a 3-5lb weight loss over a year.
Your metabolism has to start early in the day especially if you are exercising. If you are in a fitness plateau and you do not eat breakfast, start today!
If breakfast is truly hard for you, start small.
Ideas:
A hard boiled egg with sea salt and pepper
A piece of ezekiel toast with olive, coconut or flax oil. Or pasture raised butter.
1 greek yogurt or 1 siggis
A smoothie
Miso soup
Raw Oatmeal
Hot Oatmeal
Last night's brown rice or whole grain with hot green tea and a dash of maple syrup
If none of these sound good or possible for you, please tell me!
SNACKS:
We work really long hours here in NYC. We need fuel to get us through our day and when it is cold out there is a feeling we need more.
Ideas:
a cup of soup ( I love the Moroccan Lentil from Pret and the Mom's Chicken soup from whole foods)
1/2 avocado with sea salt, olive oil and cumin
Apple with a nutbutter
Smoothie or Green Juice- There are many great options at The Juice Press and Organic Avenue.
I sometimes wish I lived at the Juice Press, really.
If you are not trying to loose weight, nuts are great too, whenever you an get sprouted nuts do.
Do you need more suggestions?
MOVEMENT IN WINTER:
Get warm layers. I love wool for winter fitness. Get outside and move your body.
ONE HOUR EVERYDAY!
Xove,
OBAMA!
kls
Breakfast isn't an optional meal.
It is not just a cliche that it is often referred to the most important meal.
If you do not eat breakfast, I challenge you to do so for a full year. And just that change alone will most likely result in a 3-5lb weight loss over a year.
Your metabolism has to start early in the day especially if you are exercising. If you are in a fitness plateau and you do not eat breakfast, start today!
If breakfast is truly hard for you, start small.
Ideas:
A hard boiled egg with sea salt and pepper
A piece of ezekiel toast with olive, coconut or flax oil. Or pasture raised butter.
1 greek yogurt or 1 siggis
A smoothie
Miso soup
Raw Oatmeal
Hot Oatmeal
Last night's brown rice or whole grain with hot green tea and a dash of maple syrup
If none of these sound good or possible for you, please tell me!
SNACKS:
We work really long hours here in NYC. We need fuel to get us through our day and when it is cold out there is a feeling we need more.
Ideas:
a cup of soup ( I love the Moroccan Lentil from Pret and the Mom's Chicken soup from whole foods)
1/2 avocado with sea salt, olive oil and cumin
Apple with a nutbutter
Smoothie or Green Juice- There are many great options at The Juice Press and Organic Avenue.
I sometimes wish I lived at the Juice Press, really.
If you are not trying to loose weight, nuts are great too, whenever you an get sprouted nuts do.
Do you need more suggestions?
MOVEMENT IN WINTER:
Get warm layers. I love wool for winter fitness. Get outside and move your body.
ONE HOUR EVERYDAY!
Xove,
OBAMA!
kls
Monday, November 5, 2012
LOVEHEALMORNING
Good Morning loves.
Easy morning routine...
Hot water and the juice of one lemon upon waking. ( I squeeze the lemon the night before and leave in refrigerator so I can just pour hot water on top. I highly recommend this especially if you have a small child during daylight savings time).
Green tea or 1 cup of coffee is fine.
Start drinking water in the morning, bring a glass into the shower.
Some Breakfast Ideas...
Whole rolled oats oatmeal
Raw Oatmeal ( omit fruit if you are a sugar addict)
Lou's energy Smoothie
1 piece ezekiel toast, flax, olive or coconut oil, avocado
Smoothies and Raw oatmeal can be prepared the night before.
Preparation is key.
Today try to eat only whole foods. No bars and processed foods. Have a vegetable soup or smoothie for a snack.
MOVE YOUR BODY!
X
Easy morning routine...
Hot water and the juice of one lemon upon waking. ( I squeeze the lemon the night before and leave in refrigerator so I can just pour hot water on top. I highly recommend this especially if you have a small child during daylight savings time).
Green tea or 1 cup of coffee is fine.
Start drinking water in the morning, bring a glass into the shower.
Some Breakfast Ideas...
Whole rolled oats oatmeal
Raw Oatmeal ( omit fruit if you are a sugar addict)
Lou's energy Smoothie
1 piece ezekiel toast, flax, olive or coconut oil, avocado
Smoothies and Raw oatmeal can be prepared the night before.
Preparation is key.
Today try to eat only whole foods. No bars and processed foods. Have a vegetable soup or smoothie for a snack.
MOVE YOUR BODY!
X
Sunday, November 4, 2012
loveHEAL
We need some HEALING!
This is the perfect opportunity for mindful eating. In the wake of the storm where so many have lost so much and if you yourself have not, it is a good moment to reflect and be grateful for all that you have in our life. Perhaps you are able approach your diet and movement more carefully that you did last week. Being stuck in doors and outside of our normal routine we often see as a moment to indulge. And it is for sure but now is a time for less indulgence and more carefulness.
Often during LoveHealTrim There is an emphasis on "taking out" foods and habits. This week let's focus on what we can put in, and gently move away from lots of sugar, booze and empty foods.
This is the best time of year for local food in the Northeast. The farmers market on Saturday in our neighbourhood was incredible.... Many different kinds of squash, every kind of green, sunchokes, apples, root veggies, every colour under the sun.
With trains not running in many areas, ride a bike, borrow one if you don't have one, buy one! If you cycle to work you need not carve out extra time for fitness!
FIRST 3 DAYS:
- Eat lots of veggies! As many as possible. For the first 3 days stick to a mostly vegetarian diet, all vegetarian if that is possible for you and your family. If you need more protein, stick to lean meat protein. For a few days even if you are the biggest carnivore around you will be able to get plenty of protein from legumes, beans and vegetable combinations.
- Increase your water. Aim for 3 liters a day. Look at the largest bottle of water in a store, that is 1.5 liters, and drink the equivalent of 2 of those.
-Green tea and herbal teas as much as you want. I recommend teas with cinnamon and cardamom if you have a hard time without sugar. Classic India Spice or an herbal or rooibos chai would be great.
- Prepare, make recipes that last a day or two, something you can have for dinner and for lunch the next day or 2 dinners in a row.
A few recipe suggestions:
101 cookbook delicata squash recipe
Kitchiri
White bean and kale stew
Moroccan Pilaf
Skinny French Soup ( this is good to have around even as a snack if you are hungry have a cup of soup !)
101 cookbook pumpkin soup
For the first 3 days cut back on coffee, try to get to just 1-2 cups.
Steer your body away from sugar, eat soup!
Lay off the booze if possible. Maybe 1 drink, we are easing into this. But if you are looking for loveheal serious results, leave the booze out.
Move your body for at least ONE HOUR a day. Power walk, ride your bike, go to yoga, jump around, whatever you need to do, just please do at least ONE HOUR.
More soon.
You got this.
X
kls
This is the perfect opportunity for mindful eating. In the wake of the storm where so many have lost so much and if you yourself have not, it is a good moment to reflect and be grateful for all that you have in our life. Perhaps you are able approach your diet and movement more carefully that you did last week. Being stuck in doors and outside of our normal routine we often see as a moment to indulge. And it is for sure but now is a time for less indulgence and more carefulness.
Often during LoveHealTrim There is an emphasis on "taking out" foods and habits. This week let's focus on what we can put in, and gently move away from lots of sugar, booze and empty foods.
This is the best time of year for local food in the Northeast. The farmers market on Saturday in our neighbourhood was incredible.... Many different kinds of squash, every kind of green, sunchokes, apples, root veggies, every colour under the sun.
With trains not running in many areas, ride a bike, borrow one if you don't have one, buy one! If you cycle to work you need not carve out extra time for fitness!
FIRST 3 DAYS:
- Eat lots of veggies! As many as possible. For the first 3 days stick to a mostly vegetarian diet, all vegetarian if that is possible for you and your family. If you need more protein, stick to lean meat protein. For a few days even if you are the biggest carnivore around you will be able to get plenty of protein from legumes, beans and vegetable combinations.
- Increase your water. Aim for 3 liters a day. Look at the largest bottle of water in a store, that is 1.5 liters, and drink the equivalent of 2 of those.
-Green tea and herbal teas as much as you want. I recommend teas with cinnamon and cardamom if you have a hard time without sugar. Classic India Spice or an herbal or rooibos chai would be great.
- Prepare, make recipes that last a day or two, something you can have for dinner and for lunch the next day or 2 dinners in a row.
A few recipe suggestions:
101 cookbook delicata squash recipe
Kitchiri
White bean and kale stew
Moroccan Pilaf
Skinny French Soup ( this is good to have around even as a snack if you are hungry have a cup of soup !)
101 cookbook pumpkin soup
For the first 3 days cut back on coffee, try to get to just 1-2 cups.
Steer your body away from sugar, eat soup!
Lay off the booze if possible. Maybe 1 drink, we are easing into this. But if you are looking for loveheal serious results, leave the booze out.
Move your body for at least ONE HOUR a day. Power walk, ride your bike, go to yoga, jump around, whatever you need to do, just please do at least ONE HOUR.
More soon.
You got this.
X
kls
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