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Saturday, December 21, 2013

#37 A Healthy Lifestyle Is A Goal In Itself

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Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty - remember, when you become thirsty, that means you're not drinking enough water).

Please let your friends know about this blog :-)

1) My day begins:
On an empty stomach, drink this liver detoxifier/PH-balancer in order to jump start your metabolism. The taste isn't bad at all. I'm already used to it. This mixture not only gets out all the yuckies in your body, it also alkalizes your ph level (first thing in the morning when you wake up on an empty stomach).
One cup of filtered or Alkaline water
One tsp of baking soda (bicarbonate)
One or 1/2 organic lemon
One tsp of organic molasses
One or two sprinkles of cayenne pepper powder
Two tsp of Bragg Organic Apple Cider Vinegar
Also, I started adding cinnamon - about half tsp cinnamon powder
(please google the benefit of all these ingredients)

Since it's Xmas season 2013.  I surprised the boyfriend with some oatmeal cookies.  He had been asking me to make him some Oatmeal cookies. So voila, here it is:

  • 1/4 cup of organic butter (i buy my butter either at Sprouts Health Food Store, Lassens Health Food Store, The Farmer's Market, or Herbies Organic Health Food Store.
  • 1-1/4 baking soda
  • 3/4 cup of regular organic sugar (I get the organic evaporated cane sugar at Trader Joe's)
  • 3 cups of gluten-free oatmeal (oatmeal that's not put through a machine that also puts wheat through.  That's what makes oatmeal gluten-free, because wheat has gluten). 
  • 3/4 cup of organic brown sugar (I get the organic brown sugar at Trader Joe's).
  • 3 cage free organic eggs (you can get these eggs at a farm where they also distribute their eggs to health food stores. and you can also visit the farm if you want to make sure the chickens aren't caged).
  • 1 tsp of vanilla extract (I get my vanilla extract any of the health food stores i mentioned above)
  • 1 cup of creamy organic almond butter
  • Preheat the oven at 350 Farenheit.  In a large bowl, mix the sugar and butter and beat them together (until they get creamy.  I don't have an electric beater, so I used two wooden spoons and mixed it like that). Add the eggs (mix the eggs separately first, then add it to the bowl of the mix), add the vanilla extract & baking soda, and mix it all together.  Add the almond butter, mix it. Add the dry oatmeal and mix it well.  Lightly grease the cookie sheet either with butter, add a teaspoon full of the dough on the sheet with either 1-1/2" or 2" apart from each other.  Bake it for 12 to 15 minutes.  Make sure that the edges are golden brown and the middle is soft (they'll get hard once they cool off). Enjoy!


I'll come back and post some healthy salads, wraps, and blended green drinks.. But right now, I gotta workout ;-)

Ok, I'm back. Here at Herbies doing my shopping for my salads & juicing.
I got organic: spinach, dandelion, kale, green apples, carrots, almonds, walnuts, organic oatmeal, organic goji berries, and the list goes on & on. There's no cutting corners if you wanna live a simple, healthy lifestyle:
Now, as I get home. I immediately wash my greens, and pre-package them so that I just don't have to take the time to wash them every time i make myself a green drink or a yummy salad. It's all washed, cleaned, refrigerate, & take it out when eer I'm ready to simply use up & eat (all cleaned, ready to juice or make salads are spinach, kale, celery, dandelion, parsley, kale): 
My workout of the day was not pilates, yoga, strength training nor kickboxing, it was Insanity. Yes!! The certified teacher training dvd to learn all the blocks & teach them, because starting the 2nd week of January 2014, I start teaching Insanity at Xtreme Fitness Center. I'm toasted, now time to take a shower, go over lyrics and buya :-)
Also, I'll be teaching Flamenco Dance classes in Ventura CA 6:30pm to 8pm  starting January 30th, 2014 (inquire within). I will also be available to teach privates before the class.
And I'm a certified Personal Trainer & Pilates Instructor at Total Woman Gym & Spa, a Group Fitness instructor at Xtreme Fitness Center, I teach a fusion of Mat Pilates at Heartbeat House Studio, I teach Pilates reformer classes & privates in Sherman Oaks - SilverLake/EchoPark & Malibu. 
Along with the trainings I give, when you buy the 12 or more package deal, I include a meal-plan in your training (at your request). 
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Friday, November 8, 2013

The Importance Of Being Selfish

The Importance Of Being Selfish by Piya Khanna

(FOR HEALTHY EATING TIPS, JUST CLICK ON THE PREVIOUS POSTS)

Trying to please all of the people all of the time? Not possible! Piya Khanna explains why you need to be selfish when considering the key question of what you want to do with your life.

(Imagine waking up every morning and not being able to do what you love.  Imagine not living your dreams because you're scared.  You know what happens when we don't do what we wish we could do? We start resenting ourselves, and in result we then start radiating that negative energy onto others. So guess what?  I'm okay being selfish with accomplishing healthy goals on my own, that way I can radiate that happiness onto others. Funny how that works, huh? ~Rocio Ponce)
Not bad being selfish in order to reach dreams, right? I'm okay with it! This type of selfishness never hurts anyone.
Here I am in Cirque Du Soleil as The Nanny (in fat suit).  This was an adventure, hard work, but a great experience.  Did it, then I had to move on to other things: 

Selfish is a bad word in most people's books. As a society, we applaud selflessness, honour, sacrifice and service and frown upon anyone we think of as selfish.

A little selfishness can be a good thing

But consider the opposite view for a little while. You can, of course, revert to your original point of view at anytime after reading this article. Just suspend your disbelief and indignation for a few minutes to explore this thought. I work hard, or at least I try, to make sure that I practice what I preach. I wasn't teaching for a while because of grad school, but the money started running out, so I had to come back to what usually do & that's train others to stay healthy. So I need to be first in line to be healthy in order for me to help lead others on a wellness path! It's critical to be selfish and self-centered, in my view, especially when considering the key question of who you want to be in your life. Notice that I said your life and not your mother's or father's or partner's or best mate's life. Since it is your life, who else could possibly have a better idea than you about who you want to be and what you want to do? A lot of people think they have a better idea, but will they live with the consequences of their suggested choices and decisions? No, you will, and if you are reading this piece, you probably already are and are experiencing a certain level of dissatisfaction. Here's the thing: if you were meant to live your life the way someone else wants you to, you would be that someone else. Since you are you, maybe there's a clue in that. Whatever/whoever created this magnificent Universe with all its beauty, wonder, splendour and mystery, created you. Is it possible a system so elegant and precise that every snowflake that ever fell from the sky is unique, messed up when it came to you? I don't think so. Out of all the classes I've taught: Dance, Movement/Voice For Actors, Fitness or MindBody, this particular Movement/Voice For Actors I taught at TVI Actor's Studio was my favorite, because these students allowed me to be a comfortable clown. Now, if that's selfish, then I love being selfish ;-). I don't have footage of the adult's Voice & Movement For Actors class because I just didn't film it, but I have footage of the Voice & Movement For Youth Actors:
If you don't follow your heart's desire, you'll eventually end up being miserable and resenting the people and reasons that you allowed to talk you out of doing what you want. It's a strange aspect of being human and we are brought up to please others and not hurt their feelings, so often we don't say no and then hurt ourselves in the process. The question I invite you to consider is,
is it worth it?

You're responsible for your own happiness

What would you tell your child or best friend if they asked you whom they should please themselves or another? Would you say, "Go ahead and be miserable, just make the other person happy? Of course you wouldn't! So what stops you being your own best friend? Many of us don't want to hurt the people we love and rightly so. Loving someone means you want them to be happy. The fact that they love you means they definitely want you to be happy too. Will seeing you unhappy make them happy? The key question is - do you love you enough to want to see yourself happy? After I worked my arse off in Jerez De La Frontera, Cadiz studying as well as performing Flamenco Dance, I came back to L.A. & was invited to teach a Bata De Cola workshop. How selfish is that? Actually, I was sharing what I learned. I guess it's okay to be selfish to work hard for myself to be better than I was yesterday, then pass it on to others. Selfish is cool ;-)
When we love what we do, we make sacrifices in our lives. We do them alone to not drag anyone into the hard work that goes into this journey.  Others see it, they enjoy it, but have no idea the hard work it takes to get to that certain level of caliber; and yet, as artists, we know we can always do better while those seeing us say, "oh my god! that was amazing." I wonder why that is?
We often say "yes" to others when we want to say "no". We do things for others when we know we don't want to. Sometimes, we even become someone for others because it's expected of us and we don't want to disappoint them and then we resent them for it! Resentment is not a loving emotion and it'll damage a relationship. Perhaps the quote that best describes this point is Resentment is the poison we drink thinking it will kill someone else. I also believe that we disempower others by taking ownership of making them happy. How so? Well if we take on the responsibility for another's happiness, the message they get is that they need us to make them happy and cannot be happy on their own. So, what happens if you have a bad day?

Bottom line is that we are each responsible for our happiness and it's their job to make themselves happy, not yours. It is however your responsibility to make yourself happy. Take ownership of your happiness.

Out of the years of doing theatre, I gotta say, working with these girls was fun (fun drama, worked with Omayra Amaya, & had the pleasure of working with a special cast member that past away). It was for Carmen the musical at the La Jolla Playhouse. What a selfish, but great life adventure ;-) 
Here's this reel that took a lot of selfish, but healthy, time to put together from different projects i've been in.  I love my life and I wouldn't trade it for anything ;-)
If making others happy makes you happy, the most compelling reason to follow your heart is that, when you're empty, you have nothing to give anyone. Think about it. If you've had a hard day at the office and come home exhausted and frazzled, how available are you as a loving parent or partner? How much of a friend can you be to another when you're tired and unhappy? We are at our most loving and generous when we are well and happy. That's when we can be caring and have fulfilling relationships with our loved ones and that's when we are most enjoyable to be with. The people we care about delight in our happiness! So you owe it to the people you love to be happy and well - mentally, emotionally and physically, because that's when you are at your best and have the most to offer them. Include yourself among those you love and you're more likely to make a sound decision when choosing what you want to do with your life.
This is one of the yoga classes I teach. I'm about to work on my second yoga teacher certification course starting in January 2014. Why? Because I want to deliver stronger & evolved poses to my students. But firstly, I am doing it for myself. How selfish is that? ;-) 

The reason I am certified in different forms of Fitness & MindBody is because I am passionate about the way the body moves, heals, and how the body can be changed, and the positive benefits and effects it brings to the body mentally, physically, and emotionally. There's nothing more than eating healthy and exercising:

How to start being more selfish

You need to build your selfishness muscle in small steps, just like any other!
  1. Before making any commitments or saying yes to requests, ask - “Do I really want to do this?"
  2. Be clear on the consequences of saying yes (or no) to a request and ask if you are prepared to live with them. If you are, go ahead. If not, reconsider and come up with an alternative.
  3. Learn how to say "no" and mean it. Practice saying a congruent and convincing "no" in the mirror (or get a friend to help you). Stand tall, chin up, chest facing forwards, feet hip-wide and firmly placed on the ground. Imagine someone asking you to do something you don't want to is standing in front of you. Pause, take a deep breath and say "no" firmly. Do this several times and practice every day if you are not used to saying no to people.
  4. Include yourself in your list of important people in your life and make space in your life for you. Start with the small stuff, for example, take an evening off every fortnight or month to do your own thing, whether that's going to the pub with your mates, getting a massage or going to the opera or a movie with the girls. (Remember to give your partner and loved ones the space to do the same).
  5. What fills you up? Do something that fills you up and gives you pleasure every month. Dance the Tango, read a great book, watch stand-up comedy, go to a music concert - whatever floats your boat! Schedule it in your diary like a date or business meeting and stick to it.
  6. Applaud yourself and your success on being selfish. Even if it's a very small thing like saying "no" to a telesales agent - celebrate!!!
  7. Be your own best friend. When you have a decision to ponder, ask, "What would my best friend advise me to do?"
Is it selfish to say that I love singing? Why? Because it's a great workout, the way I perform on stage, plus I get to meet other talented musicians in which helps me grow. How selfish is that? ;-)
I am passionate about wellness, nutrition, dance, theatre, and music. This is my band.  I am so lucky:
Go out there and be selfish because, when you are all of you, those around you can be all of who they are.

I teach/train others in fitness (I am a certified personal trainer) as well as in Pilates one on one and Pilates classes (I am a certified Pilates Instructor). I also have a B.A. in Dance from CSULB, am a professional Flamenco Dancer. Why? Because it has helped me physically, mentally and emotionally and I enjoy helping others reach their goals. If that's selfish, then selfish I am ;-) 

I work with all ages. This here is one of my students (clients) whom has improved her posture, strength, and flexibility. Very proud of her. She's a trooper:

Come to my class and come sweat a little. I teach fusion mat pilates class guaranteed to make you sweat, strengthen and lengthen, as well as bring you in focus. 



My Before & During pic here to inspire self .
 LADIES, IF YOU'D LIKE FOR ME TO DESIGN A MEAL PLAN ALONG WITH A WORKOUT
 REGIMEN CUSTOMIZABLE TO YOUR NEEDS, I'M UP FOR THE CHALLENGE (No one 
human being functions the same. We all need different types of meals 
that our bodies will respond to, we all need certain types of workouts 
that our bodies will respond to, we are all different).
 Created my own meal plan & workout regimen customizable to my needs ('cause it was time to say good bye to the business of grad school & distraction from wellness: My workouts (same thing I do for other 1on1 students - aka clients [can't stand the word client. It sounds so impersonal] anyhow, same thing I do for my students whether it's customizing a program to fit their needs through PT, Pilates or Flamenco (yes, I have a private student who's taking Flamenco privates under my direction as a workout regimen - she says that apparently this way helps her learn the art form at a faster pace. So I just grill her because she requests it, - I have been doing for myself on & off for some years now (this time, i gotta stick to it because my health & well-being depends on it).


In what ways or areas do you find it difficult to be 'selfish'? What small steps can you take to start saying 'no' and creating boundaries for yourself? Leave a comment below.

Thursday, September 12, 2013

#36 A Healthy Lifestyle Is A Goal In Itself

Welcome to the Cleanse & Fitness home remedy detox program #36 :-)


You can also join me on Instagram. I'm under flamencex.
(note: this post is the longest one i've done so far with informational ingredients details. The other posts are not this long.)

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty - remember, when you become thirsty, that means you're not drinking enough water).

Please let your friends know about this blog :-)

1) My day begins:
On an empty, drink this liver detoxifier I kind of created in order to jump start my metabolism & so that it balances my ph. Not the greatest taste in the world, but I'm already used to it. This mixture not only starts to get out all the toxins you've put your body thru, but it alkalizes your ph level (first thing in the morning when you wake up on an empty stomach). The reason for this is to alkalize your body & prevent it from becoming acidic. When your body is alkalized, it's easier for your body to balance your hormones, take out toxins, & it's easier to shed off the pounds. But most important, remember that an acidic body is asking for disease, weight gain, it means that your nutrition deficient, & you'll always be sick and out of shape because of it, not to say that you'll be feeling lethargic all the time. So keep your body alkalized with this tonic along with the green drinks i've been posting on this blogg on this post as well as my other blogging posts. 

Ingredients in one 8 ou of water: filtered water, 1 tsp of baking soda, three sprinkles of cayenne pepper, squeeze half lemon, 1 tsp of molasses organic, 2 tsp of apple cider vinegar. Mix all together in a glass and drink up on an empty stomach first thing when you wake up. This will alkalize your body and get it ready to start metabolizing your system to detoxify itself. A clean stomach lining that has an alkalized body will always burn fat easily and help rid of any ailments you got going on:

~One cup of filtered water: H2O in the morning on an empty stomach cleans the colon, produces new blood cells & muscles cells, great for weight loss as it accelarates your metabolism, your skin will look healthy making your skin glow & look clear & smooth because H2O helps elimate toxins from the blood, & water helps you execute your usual day to day functions because it balances your body fluids & fights infection (this certain procedural function is called you Lymphatic System). So before you drink this liver detoxifier I personally drink three to five days out of the week, first have a glass of water. Lately, I've been drinking my morning detoxifier everyday. Below are the benefits of each ingredient I use in my detoxifying mix.

~One tsp of baking soda (bicarbonate): drinking baking soda alkalizes your tissues. Your blood must be kept ng alkalined in order to effectively exchange oxygen. Therefore, disease-causing microorganisms can't survive in an oxygenated environment (an alkalized body). Alkaline is the opposite of Acidity. When the body has too much acid caused by sugary foods, coffee, soda, processed foods & junk foods on general, your body then starts to become acidic causing diseases such as osteoporosis - arthitis - & cancer.

~One or 1/2 organic lemon:
boosts immune system, prevents cancer, increases energy, improves digestion, balanced ph (to keep your body alkalized), lowers blood pressure, improves liver function, reduces oxidative stress (lemons contain antioxidants, bioflavanoids, & phytonutrients), detoxifies, & regulates your bowel movement.

~One tsp of organic molasses: 
it has a high mineral content, contains 20% of daily recommended calcium (so please don't drink regular milk as commercial milk cause the illnesses it claims to prevent), contains 22.5% of the daily recommended intake for magnesium & 40% of the daily recommended intake for iron. Molasses's medicinal benefits are that it cures: 
chronic fatigue syndome, 
depression,
chronic ailments like arthritis & rheumatism,
tumors & fibroids,
constipation,
heart palpitations,
anemia,
& acne.

~One or two sprinkles of cayenne pepper powder:
Cayenne has the ability to ease upset stomach, ulcers, sore throats, spasmodic and irritating coughs, and diarrhea. Aids in breaking up and moving congested mucus. Once mucus begins to leave the body, relief from flu symptoms generally follows.
It is an anti-fungal property. 
Prevents migraine headaches, an anti-allergen, digestive aid, good for chronic & degenerative conditions, maintains optimal oral health. Cayenne pepper also helps reduce atherosclerosis, encourages fibrinolytic activity and prevents factors that lead to the formation of blood clots, all of which can help reduce the chances of a heart attack or stroke.  It is a known circulatory stimulant. It also increases the pulse of our lymphatic and digestive rhythms. By heating the body, the natural process of detoxification is streamlined. Cayenne also causes us to sweat, another important process of detoxification. It's a joint pain reliever. It has anti-bacterial & anti-cancerous properties.  Cayenne is also a great metabolic-booster, aiding the body in burning excess amounts of fats.  And last but not least, it promotes heart health by keeping blood pressure levels normalized. It also balances the body of LDL cholesterol and triglycerides.

~Two tsp of Bragg Organic Apple Cider Vinegar
Apple Cider Vinegar aids in - 
Weight loss  studies show it  increases metabolism, generates energy and reduces hunger; 
Helps control blood sugar levels,
It helps to detoxify the liver which plays an important role in weight loss,
Relief  for rashes, stings and burns,
Relief for aching joints,
Battles yeast infections,
Sore throat reliever,
Helps upset stomach,
Useful in flu or chest congestion,
Sustains bone mass because it has magnesium, silicone and calcium.
Lowers cholesterol  and controls blood pressure,
Helps clear skin irritations, like acne and contact dermatitis,
Great for removing certain pesticides and bacteria from  fresh produce.
My breakfast: Good ole fashioned oatmeal!
Poured boiled hot filtered water over my gluten-free oatmeal (waited a few minutes to get soft)
Then I added blueberries, goji berries, almonds, walnuts & pecans. Then i added almond milk.
A yummy, healthy cereal for champs. Can't beat that.
Benefits of each ingredients in my ostmeal bowl mix are:

~Oatmeal -
 Low calorie food; 
stops cravings;
Provides high levels of fiber, low levels of fat, and high levels of protein;
Stabilizes blood sugar and reduces risk of diabetes (type 2);
Removes your bad cholesterol (without affecting your good cholesterol);
Gluten-free safe;
Contains lignans which protect against heart disease and cancer;
Reduces elevated cholesterol levels; 
Aids in weight-loss;
Packed with soluble fiber and healthy carbohydrates, oatmeal has a number of key health benefits. From curbing appetite to reducing cholesterol. The list can go on & on, but you get my drift, right?
I enjoy eating my oats in the morning as it jump starts my day with the healthiest carbs of the day (there are good carbs & there are bad carbs. Oatmeal are the good ones).

~Goji Berries -
They contain all essential amino acids, & also have the highest concentration of protein of any fruit. They are also loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, and are high in fiber. Boasting 15 times the amount of iron found in spinach, as well as calcium, zinc, selenium and many other important trace minerals.  This amazing little superfruit also contains natural anti-inflammatory, anti-bacterial and anti-fungal compounds. Their powerful antioxidant properties and polysaccharides help to boost the immune system. It’s no wonder then, that in traditional Chinese medicine they are renowned for increasing strength and longevity.  In traditional Chinese medicine, the goji is said to act on the Kidney and Liver meridians to help with lower back pain, dizziness and eyesight. They are most often consumed raw, made into a tea or extract, or as an ingredient in soups.

~Almonds -
They reduce heart attack risk.
They lower ‘bad’ cholesterol.
They protects artery walls from damage.
Almonds help build strong bones and teeth.
They provide healthy fats and aid in weight loss: (don't eat a whole bag though. A day, if you must have sum, have only 3 finger sized amount of almonds).
Almonds lower the rise in blood sugar and insulin after meals.
They help provide good brain function.
They nourish the nervous system.
They alkalize the body.
Did you know that Almonds are actually stone fruits related to cherries, plums and peaches? I love almonds. 

~Blueberries - 
The highest antioxidant capacity of all fresh fruit.
Neutralizes free radicals which can affect disease and aging in the body.
Aid in reducing Belly Fat.
Helps promote urinary tract health.
Been proved to preserve vision.
Promotes good brain health.
Protects against heart disease.
Aids in digestion to relieve constipation. 
Anti-cancer property.
Other benefits & facts: They keep you fresh, active, fit, sharp, close to nature and in a good mood, as they are very good anti depressants. You also need not spend a lot on medicines, neither are there any side effects. Remember, the deeper the color of the Blue Berries, the more they are rich in anti oxidants and other medicinal values.

~Walnuts -
1. They can reduce the risk of breast cancer.
2. They're packed with omega-3 fatty acids
3. They can reduce risk of diabetes
4. They contain antioxidants that boost heart health
5. They can help you deal with stress

(I'll come back & list more benefits of walnuts)
My other oatmeal mix breakfast bowl was alsi yummy. Ingrdedients: gluten-free oatmeal, almond milk, bananas, blueberries, grounded flax seeds.

~Pumpkin seeds -
-high in the sleep-enhancing amino acid tryptophan that converts to serotonin in your body and helps ensure a good night’s sleep
-high in the heart-healing mineral magnesium
-helps stabilize blood sugar when eaten as a snack throughout the day.  Stable blood sugar means weight loss if you’re trying to lose.
-reduces the incidence of benign prostatic hypertrophy (aids in reducing an enlarged, ill prostate; high in the prostate-protecting mineral zinc)

Pumpkin seeds (pepita) are edible kernels of fruit pumpkin. The seeds, in-fact, are concentrated sources of many health-benefiting vitamins, minerals, anti-oxidants, and all important essential amino acids like tryptophan and glutamate.
Watch how much of them you consume as they are high in calories, about 559 calories per 100 g (that's why when I eat them, I make sure I only eat 3 finger sized thr amount of these nutritious seeds).
 however, they are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants.

Their high caloric content mainly comes from protein and fats. On the positive side, the nuts are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL cholesterol and increases good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet, which is liberal in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

The seeds contain good-quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance. In addition, the seeds are an excellent source of amino acid tryptophan and glutamate. Tryptophan is converted into serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature's sleeping pill. Further, tryptophan is a precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1mg niacin).

Glutamate is required in the synthesis of γ-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neurotic conditions.
Pumpkin seeds are a very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-gamma per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble antioxidant. It prevents tissue cells from the free radical mediated oxidant injury. Thus, it helps maintain the integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals.

Pumpkin kernels are an also excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as co-factors for various enzymes during cellular substrate metabolism in the human body. In addition, niacin helps to reduce LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn reduces anxiety and neurosis.

Furthermore, its seeds contain very good levels of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. Just as in pine nuts, pumpkin seeds too are very rich in manganese (provide 4543 mg per 100 g, about 198% of daily-recommended intake). Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumption of pumpkin kernels helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

~bananas -
-6-inch banana has a minimal 90 calories, about one-fourth of the calories you would get from a chocolate candy bar. Additionally, about half of the fiber content in bananas is soluble. When soluble fiber reaches your digestive tract, it absorbs water and slows digestion. Food is forced to sit in your stomach for a while, making you feel full. If you have a banana before lunch, you'll be less likely to overeat when your food comes to the table.

-One 6-inch banana has more than 2.5 grams of total fiber, about half of which are insoluble. As insoluble fiber travels through your digestive tract, it sweeps up waste and helps push it out. You'll have more regular bowel movements that are soft and easy to pass. 

-Bananas are rich in a mineral electrolyte called potassium. When potassium enters your body, it absorbs directly into your bloodstream through intestinal walls. Potassium travels around to cells all over your body and dissolves in fluid inside of cells. It travels across cell membranes if needed to keep fluid balanced in and around cells. This process keeps electricity flowing throughout your system, which is required to make your heart beat. 

-Bananas have a small amount of vitamin A, a fat-soluble vitamin that is vital for protecting your eyes and normal vision. The term "vitamin A" refers to a series of compounds, including beta-carotene and alpha-carotene. These compounds preserve the membranes that surround your eyes and are a component of one of the proteins that brings light into your cornea.



My workout:
I did a pure Pilates apparatus advanced workout using the reformer, cadillac, chair, barrel, & even spine corrector. Plus, I used the magic circle & small pilates ball to add variation to the intensity.  This was done on my own in between my sessions with the Pilates enthusiasts I train (aka clients, but I really don't like using that word, so i'll call them students). 
I targetted every muscle & ligament as well as raised up my heart level (yes, with the righy trainer, you can get a little cardio out of Pilates). 
Also, know that when your stomach lining is clean from eating healthy, it's easier for the body to burn fat faster and more efficient. Why? because when you exercise, but you eat unhealthy, your body only works on trying to filter out the bad stuff and it tries to look for the good stuff. However, if it doesn't find the stuff, nutrients, there's no way your body will burn fat. It's too busy trying to take all the bad stuff out because you didn't take responsibility to eat clean/healthy in the first place. 
So you can do all the exercise you want, but it won't work if you don't combine it with healthy eating. Exercising doesn't mean you can eat what ever you want. On the contrary, you'll make it worse because not only will you always be sick, but you won't lose the calories you need to burn in order to lose weight, your immune system will always be down, & your energy level will always be low. So don't cut corners and don't be lazy, eat healthy whole fresh organic foods like raw veggies, lightly cooked veggies, fruits, avoid white flour & sugar (they spike up your insulin level causing your energy to crash fast while making you even hungrier). 
Also, come check out the class I teach every Tuesday & Thursday 11:45am to 12:45pm in Atwater Village at Heartbeat House Studio (I also personal train not only in Pilates but with weights/calisthenics/machines in the Silverlake/Atwater area as well. I measure your body from head to toe to see the chances in your body as you progress):
Snack time:
On the Nutri-Bullet, I juiced up kale, parsley, beets, green apple, broccoli, celery, & i added spirulina powder, blueberries, & one lemon. 

Lunch time: Kale Salad, cucumbers & Kabocha squash. Yummy!
The Kale I simply added salad dressing which I made myself (dressing: squeezed lemon & lime, olive oil, sprinkle black salt, and mix up with the salad). 
Benefits of Kale (as well as when you juice it): 
  • Kale is low in calorie, high in fiber and has zero fat
  • Kale is high in iron. 
  • Kale is high in Vitamin K.
  • Kale is filled with powerful antioxidants.
  • Kale is a great anti-inflammatory food.
  • Kale is great for cardiovascular support.
  • Kale is high in Vitamin A.
  • Kale is high in Vitamin C.
  • Kale is high in calcium.
  • Kale is a great detox food.
Benefits of black salt (only to use lightly on your salad. sprinkle the salt on your salad with your fingers & not the shaker not the shaker so that way you know that you're not sprinkling too much salt):
  • treats arthritis issues
  • treats paralysis troubles
  • cures high blood pressure problems
  • aids with impotency issues
  • Besides being a laxative & curing intestinal disorders, it improves your eye sight as well. 
  • It doesn't enhance the sodium content of your blood. due to its high sulphur content, it can lower the gastric fire & cause weak digestion. so consider using this salt in the balanced amounts (don't over do it, because after all, salt does retain water only if you abuse its use)
  • It works magically for cracked feet, swollen feet, athlete's foot, warts & sprains. in short, it'll heal away all your pain & worries while you enjoy a pure & natural salt bath. 
  • Black salt contains a lot of essential minerals, it helps boost your hair's natural growth. what's more, it strengthens your hair & treats split end issues as well. in case you have dandruff problems or acute hair fall, consider taking black salt with tomato juice, at least once a day. it not only improves your hair growth & thickness, but also enhances its sheen lustre.
Cucumer benefits:
Good Vitamin B source, cucumbers are 95 percent water keeping the body hydrated while helping the body eliminate toxins, the silicon and sulfur in the cucumbers help to stimulate hair growth, fights cancer, relieves bad breath, hangover cure, aids in weight loss and digestion, cures diabetes, reduces cholesterol and controls blood pressure, and promotes joint health, relieves gout and arthritis pain.
1. Kabocha is like butternut squash, sadly underappreciated sister. A single cup of kabocha has forty calories compared to butternut squash's 60, and has less than half of the carbs of butternut squash (7 grams vs. 16 grams). But, it tastes better... the perfect substitute. 
2. Kabocha squash is an excellent source of beta-carotene, owing to it's bright orange flesh, which can be converted to vitamin A in the body. Vitamin A is important for healthy white blood cells, good immunity and for vibrant eyes, skin and hair. A single serving of kabocha squash provides 70% of the day's recommended requirement!
3. Kabocha is also a good source of iron, vitamin C and some B vitamins.
4. In addition, it contains fiber, which we could all use a little more of. To boost the fiber content even more, cook it with the edible skins on.
5. Which brings us to the next great advantage: You can eat the peel! And it is soft and delicious. 
6. Who needs cornstarch? Thicken your soups with kabocha. Simply take a fork to your cooked kabocha and mash it up until you reach your desired consistency.
7. Kabocha is a dieter's delight. Make a whole pot of kabocha stew mixed in with other veggies (I like leeks and fennel) and eat it for the whole week. You're bound to drop a few, so long as it's not accompanied by bread slathered in butter. 
8. Can we say versatile? Kabocha can be roasted in the oven simply (perhaps with a dusting o fcinnamon) or can create a creamy base for any soup. The world of desserts can also be explored with this 'pumpkin'.
Note: Purchase your kabocha locally and organically at a farmers market, that way you ensure it has not traveled halfway around the world to get to you. 

SNACK TIME:
 Small salad with a green drink: (i'll come back later to list the ingredients of my 2nd snack salad & green drink)


Dinner time: organic grilled asparagus, zuchinni, green onions, & red & yellow bell peppers. 
 Part of my din din time included fresh from the sea salmon sashimi - my cheat meal of the week - but somehow I don't feel guilty at all ;-) (that asian beer is my boyfriend's. he had to be bad for at least this meal. I definitely don't drink beer, but an occasional glass of sweet soft merlot won't kill).
-I'll come back later to list the benefits of fishes that don't contain mercury and are freshly brought straight from the sea into our kitchen. Our friend Matt MacCroskey went fishing and caught so much tuna and gave us a bit, so now we eat it as sashimi.-


It's 11pm & I just got home from the dance studio. Was coming up with choreography for a fitness class. 6 hours just coming with new stuff. 
I'm hungry still, but glad i had this green drink ready in my fridge just in case. I has kale, spinach, 1/2 green apple, parsley, lemon (the whole lemon), spirulina powder, bladder wrack powder, grounded flax seed, a scoop of protein powder. I never eat this late, but when you're at a dance studio, alone, & trying to come with choreography for 6 hours straight, none of the din din i had & snacks were enough. But this is okay, i feel good getting something accomplished:


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Thursday, August 29, 2013

#35 A Healthy Lifestyle Is A Goal In Itself

Welcome to the Cleanse & Fitness home remedy detox program #35 :-)



You can also join me on Instagram. I'm under flamencex.

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty - remember, when you become thirsty, that means you're not drinking enough water).

Please let your friends know about this blog :-)

1) My day begins:
On an empty, drink this liver detoxifier in order to jump start your metabolism & PH balancer. The taste isn't bad at all. I'm already used to it. This mixture not only starts to get out all the yuckies you've put your body thru, but it alkalizes your ph level (first thing in the morning when you wake up on an empty stomach).
One cup of filtered water
One tsp of baking soda (bicarbonate)
One or 1/2 organic lemon
One tsp of organic molasses
One or two sprinkles of cayenne pepper powder
Two tsp of Bragg Organic Apple Cider Vinegar

2) My 40 to 45 minute fast walk on an empty stomach or do yoga on empty stomach (either one has to be done low impact. why? Because after 20/25 minutes your body will start using your fat deposits as a source of fuel (this on an empty stomach walk/yoga must be low impact, otherwise if you do a high impacted work out with no food in our stomach, your body will start eating your muscle's glycongen to convert to energy. but with a low impact fast walk or doing yoga, your body will bite into your fat to use as energy, & that's what you want. I repeat, either fast walk or yoga (low impact) for 40 to 45 minutes on an empty stomach first thing in the morning after you've drunk your liver detoxifier. 
Also remember that this low impact exercise on an empty stomach has nothing to do with your intense workout of the day in which you definitely need something in your stomach for that like a banana or a protein mix/shake (you should never replace this morning on an empty stomach low impact fast walk or yoga low routine with your actual workout of thr day. Unless it's your resting from workout day, don't cheat youtself).

Today i walked this trail this early morning. Pleasant :-)
 
3) Breakfast -
My breakfast as usual was yummy. Had organic gluten-free bowl of oatmeal with the ultimate green drink.
My oatmeal had:
Gluten-free oatmeal (i first poured hot water over the oatmeal to soften it up. today i won't eat it as a cold cereal like i usually do). Then i added to the oatmeal:
Blueberries
Goji Berries
Almonds
Walnuts
Pecans
Almond Milk
It was so good. Also, i sometimes add a scoop of vanilla protein powder.

Breakfast continues - 
This green drink i had alongside my oatmeal breakfast had all organic:
Kale
Celery
Parsley
Cilantro
Green Apple
One tsp of spirulina
One tsp of freeze dried wheat grass
Filtered Water
Almond Milk (you may use coconut milk)
(you may add a scoop of vanilla protein powder. this time, i didn't add protein powder).
This green drink is fortified with plantbased protein, chlorophyll, vitamins, trace minerals, & balances your ph level manking easy for your body & liver expell all the yuckies that prevent you from losing fat. Plus your skin will start improving by radiating that glow that we like having :-)
Yes, I believe in extra supplementation. I am only showing you a few of the things i take a long with my clean eating diet. People ask me why i have nice skin. Well, it's a combo of making sure that was goes inside this body is organic & pure. I try at least. Plus, i drink plenty of water, plus exercising not only detoxifies your body, but since you're eating healthy, when you sweat from working out, your body's heat brings that nutrition to your skin via blood circulation. So that's why sometimes your skin gets when you're working out, because the blood is pumping fast to cool you down, & at the same time circulating all that healthy eating you've been practicing all through out your skin. Plus, after a shower, I don't use lotion for my skin, I use olive oil (on my face, hands & all over my body as a moisturuzer).
There was a time where i stopped eating healthy for a bit when i started grad school, & let me tell you, i'm working my ass off now to pay those consequences (i gained ten pounds, my skin was looking tired). We're all prone to any type of illness, whether you don't see any symptoms now, if we don't take care of our internal system (which includes not exercising nor just eating healthy. You'll definitely notice the carelessness on your skin). 
A combo of exercising & eating healthy is the only way to get rid of the yuckies that make us sick, lower our immune system & make us obese or put us at a weight we're not happy with.
I take these supplements because they've proven to help me climax on my dancing (whether it's lyrical, flamenco, etc) & it has also helped me with my workouts to get the best results. 
If i am not ingesting some of this in caps with my foods, then i'm mixing it with my drinks, green drinks, smoothies, foods, etc.... 

4) food -
Throughout the day, i snacked & ate every two hours from my salad (kale, brocolli, quinoa, green olives, tomato, yellow bell peppers, xtra virg olive oil one tbsp, squeezed lemon, a sprinkle of thay sweet pink himalayan salt), carrots, water, avocado sandwich on rice rye bread, black beans, a tarty shredded beet salad (grated beets, small slices of tomato, red onions, apple cider vinegar, squeezed lemon, sea salt).
5) My workout (in between my snacks/meals): the other day i did short spurts of flamenco dance drills (aside from teaching mindbody/fitness group classes, because training others one on one doesn't count), i took a nice one hour jog on the beach bare foot (a great leg strengthener, calf  ankle & foot strengthener, it was a nice lil cardio workout).
Afterwards, I chilled, read my books, napped, stretched like my cat does, drank water and stayed here til the sun set
Time for a green tea and enjoy this sunset :-)
Got home, & on the nutri-bullet, i made my final green grink of the day. And it contains all organic:
Kale
Celery
Cucumber
Mint Leaves
Ginger
Nail size of chile serrano
Parsley
1/2 Lemon with the peel
Spirulina & Wheat Grass Powder
Grounded Flax Seed
Chia Seeds
Alkaline Water
Almond Milk
Pilates, baby!!! I love it :-)
**Tuesdays & Thursdays, 1:30pm to 6:30pm
Pilates private sessions to tone, firm, lose inches, & rehabilitate (using apparatus).
Reserve your spot so no one else takes it.
Pilates Trainer Rocio Ponce
2023 Riverside Dr. L.A. CA 90039, rocioponcefitness@gmail.com, 

First timers introduction rate -
8 privates $445 
(you save $235 from the regular rate),
purchase your intro rate package here on my website: http://RocioPonce.com/

You can also join my one hour Mat Pilates class every Tuesday & Thursday at 11:45am for a fun, intensive MindBody workout for all levels at
HeartBeat House Fitness & Dance Studio in Atwater Village (google it).

The Pilates method seeks to develop strength, flexibility and controlled movement from a strong core using a range of exercises from using your own body weight to using apparatus to guide and train the body. Some benefits of Pilates are improved posture, increased strength and flexibility, weight loss & tone, enhanced athletic performance, injury prevention, injury rehabilitation,and stronger abdominal muscles.
If you have any questions about Pilates and how it can condition your body, let me know!
My training sessions are designed for levels from beginning to advanced. For those who have never done Pilates much less never worked out, my one-on-one training sessions will help you reach your goal every step of the way. And it's also for those who want to simply get an awesome, sculpting workout. I also specialize in helping athletes like gymnasts, dancers, and aerialists reach that extra goal they have been wanting to add in their routine of performance. As a dancer/choreographer & previous Cirque Du Soliel artist, I understand the biomechanics of defeating gravity's impossibilities to make it become possible. I also specialize in injury rehabilitation.
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