Ten Day Cleanse Challenge

My lovelies, Happy New Year to you! 2011 was such a special year for me and I just know 2012 will be even better for us all. May 2012 be our healthiest, happiest, and most love-filled year yet!

To kick off 2012, I am doing the Clean Program along with several of my good friends. This cleanse is my absolute favorite as it not only works, it is completely doable. There's no starving involved and no drinking of strange liquids. Here's a little video that explains what the Clean Program is all about. I've posted this video before but it's so informative (and cute) that I think it's worth a repeat appearance:

The Clean Program is all about giving the body a chance to rid itself of the toxins that build up over the years. All the coffee, alcohol, dairy, processed foods, and irritants we consume get stuck in our bodies over the years, and the Clean Program allows for the body to heal itself so that you feel light as a feather and re-energized. Not only is the transformation visible in your body, but you feel an enormous sense of mental clarity. It's like the cobwebs have been brushed away so that the sun can shine through.

So, my darlings, I would like to challenge you to join me on this cleanse. I'm adapting the cleanse to last 10 days (as opposed to the recommended 3 weeks) because I have some important events coming up where I will want to drink a little bubbly and celebrate. Please feel free to continue past the 10 days and complete all three weeks.

I will be posting daily menu ideas as well as recipes and tips that will hopefully be helpful while on the cleanse. I'm so excited for us all and can't wait to hear about all your experiences! Let's cleanse and start the year off right!

*** Please note that all material provided is for informational and educational purposes only, and in no way is any of the content to be construed as medical advice or instruction. The statements and products recommended are not intended to diagnose, treat, cure, or prevent any disease and no action should be taken solely on the contents of this publication. Consult your physician or qualified healthcare professional on any matters regarding your health and wellbeing. Le Petit Atelier Pilates and Elaine Randlett does not assume any liability for the information contained herein, be it direct, indirect, consequential, special, exemplary or other damages.***

10 Healthy Travel Tips

Healthy Crush has all kinds of amazing tips on healthy living and wellness. The latest post talks about how to stick to your healthy ways when you're on the road. Whether it's for work or pleasure, traveling can sometimes wreak havoc on a healthy routine, so here are some easy ways to stay on track:

1. Drink lots of water and add lemon to your water
2. Cut down on the coffee/caffeine
3. Eat greens and veggies as often as possible
4. Be prepared - bring healthy snacks
5. Snack on fresh fruit when it's available
6. Get enough sleep the night before you travel
7. Get a little bit of exercise whenever you can - take a walk, do some yoga or Pilates in your hotel room
8. Map it out before you go - look up healthy restaurants, health food stores, etc.
9. If you have to stop at a gas station for food, raw nuts are the best choice
10. You won't always have access to your regular foods so just do you best and have fun!

Yoga Poses for Tight Hips

One of the most common complaints I hear from clients is having tight hips. Tight hips result from a number of different causes, but the most universal reason people experience tightness in their hips is from sitting too much. When you sit at a computer for most of the day, your hip joint is in constant flexion, shortening the hip flexors and causing tightness. Oftentimes, a weak lower back accompanied by aching shoulders is a telltale sign that the computer is the culprit.

So, how to fix this? First, check in with your HR department to see if they have an ergonomic workstation consultant who can set you up with a body-friendly setup. If not, HR will often reimburse you for an ergonomic chair or laptop dock.

Second, here are some yoga stretches you can do on your own whenever those hips start to bother you:

Lizard
1. Begin in downward facing dog. Step your right foot forward between your palms, keeping your hands on the floor. Lower your left knee to the mat, and release your elbows to the floor as well. Wither rest your hands on the ground or bring your hands together in prayer position.

2. Continue to squeeze your right knee toward your body and gaze forward to encourage your hips to lower toward the floor. After five breaths come back onto your hands. Tuck your left toes and step your right leg back. Step your left foot forward, and repeat this pose on the left side.

Pigeon
1. From downward facing dog, step both feet together and bring your right knee forward between your hands so your outer right leg is resting on the mat. If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.

2. Stay here with your hands resting on your right leg or walk your hands out in front of you, allowing your torso to rest over your right knee. Hold here, breathing into any areas o tightness and tension for at least five breaths.

3. Then place your hands on the mat in front of you, tuck your left toes and step your right foot back. Step your left foot forward and repeat Pigeon on the left side.

Butterfly
1. Sit on the floor, bending both knees and bringing your feet together. With your hands, open your feet up like a book and use the muscles in your legs to encourage your knees to lower further toward the floor.

2. Lengthen your spine, drawing your belly button in toward your spine. Relax your shoulders and gaze either in front of you or toward your feet. Slowly begin to fold forward, drawing your torso toward your legs.

3. Keep your hands on your feet, pressing your elbows against your inner knees, or extend your arms out in front of you to encourage your spine to lengthen After five breaths, come to sit up and straighten your legs.

How to Stay Healthy When You Feel Lazy

We all have those days where we feel more sluggish than usual, a little less motivated, and all we want to do is lay around eating something indulgent. Here are some easy ways to stay on track when the laziness bullet hits you:

1. Make drinking water a habit. Many of us have a hard time remembering to drink water, especially when we're on the go. Before you get too dehydrated and start to feel crabby and tired, start training yourself to make drinking water a priority no matter where you are. Get into the habit of having a water bottle close by whether you are running errands or relaxing on the couch.

2. Food needs some thought. There's nothing in the fridge, you forgot to eat breakfast, and now you're ravenous. On your free days, don't throw your diet plans out the window. Keep with your normal routine; eating that bowl of oatmeal in the morning will get you on the right start and make your free day that much more productive.

3. Set a limit to your vegging. You deserve a rest, especially if you've had a long week. But that doesn't mean you have to spend hours on the couch. Since it can be hard to motivate yourself to get moving if you are sitting comfy, schedule something fun that you know you have to get to - dinner or a leisurely walk with a friend, or a movie date. You'll look forward to your plans and you'll be happy to get out of the house.

Have a wonderful weekend!

Source: Fitsugar.com

Low-Fat Diets: Grossly Misrepresented

Have you heard of Kris Carr? She's the incredible and inspiring author of Crazy Sexy Cancer and Crazy Sexy Life. In this recent article, she talks about the myths surrounding a plant-based, low-fat diet. It's fascinating and I couldn't agree more! 

Photo: Crazy Sexy Life

What To Eat Now

How much calcium should I get? What about Vitamin B9?? If you are curious about what you should be eating to get your recommended daily intake (RDI) of vitamins and minerals, this chart tells you your RDI and what you need to eat in order to get it. 

Source: fitsugar.com

Goodbye Food Pyramid, Hello Plate

Remember the old Food Pyramid? Well, the U.S. Department of Agriculture has come out with a new icon to help us plan our meals. One half of your plate should be filled with fruits and vegetables, with whole grains and lean protein on the other half. Low-fat dairy on the side, such as a cup of skim milk or yogurt, is also suggested.

What do you think of these new guidelines? Much simpler than the pyramid we all learned about in school, don't you think? In case you want to take a look, here's the old food pyramid:

In my opinion, this new plate icon seems to encourage a much healthier diet: more fruits and vegetables and less carbohydrates and dairy. I'm pretty thrilled this is what kids will be learning about at school from now on :). If you want to read more, CNN has a great article about the new "Plate," which you can find here.

The Best and Worst Foods to Eat on Your Wedding Day

I know so many brides to be at the moment that it seems to be all I talk about with friends and clients alike. Here are some nutritional tips for the lovely brides-to-be on their big days that will keep you looking and feeling your very best:

Best Meal for All-Day Energy: Oatmeal

An important part of feeling your best on your wedding day is to eat the right food you're not on an emotional roller coaster. The goal is to fuel your body with food that lets blood-sugar levels rise slowly, stay even for a long period of time, and go down slowly. A great way to do this is to kick off your big day with a bowl of oatmeal. It contains soluble fiber to slow the absorption of glucose from food in your stomach, which keeps your blood-sugar levels steady.

Worst Foods for Sweat Spicy Foods and Caffeine

Having the jitters can activate your central nervous system to trigger sweat, but you should also limit spices and caffeine if you want to stay dry. Spicy foods and caffeine can activate neurotransmitters, called acetylcholine. Anything that stimulates these neurotransmitters can sometimes affect the glands that produce sweat and cause you to sweat more than normal.

Best Food to Ease Water Retention: Salad

Waking up with puffy eyes can make you look less than photogenic and swollen feet can keep you off the dance floor. You can trick your body into letting go of excess liquid my noshing on natural diuretics. For a triple dose, try tossing half a slice of cucumber with 1/4 cup parsley and 1tbsp lemon juice. 

Worst Food to Banish Bloat: Diet Soda

Carbonated drinks, such as sodas an seltzers, contain carbon dioxide that makes your stomach expand so you look and feel bloated. Instead of reaching for a fizzy drink, try sipping on water flavored with cucumber slices. The H2O keeps you hydrated, cucumbers are a natural diuretic to ward off water retention where you don't want it. 

Best Food for Glowing Skin: Chia Seeds

These little black seeds are the highest natural source of omega-3s, and when your cells are nourished, your skin glows. Omega-3 fatty acids benefit your skin because they help strengthen cell membranes' barriers to allow water and nutrients in and keep toxins out. Mix chia seeds in your oatmeal or a natural fruit shake, or sprinkle them on your salad on your big day. 

Photos: Self.com

Ayurvedic Oil Self Massage

Sometimes by the end of the day I would give anything for a massage but don't have the time to go in and am reluctant to spend the money. I recently read on Goop, Gwyneth Paltrow's amazing newsletter, about Ayurvedic Self Massage. Here are some things you can do to relieve stress after a long day at work, before the day to prepare yourself, or as a mini break during the day. I tried it out and it really does help with calming the body and mind.

Quick Stress Fix:
If you have had a very stressful day at work, massage the head with coconut oil or cold pressed sesame oil. Massage the sides of he head, front, and back. Then use fingertips like you are washing your hair for 2-3 minutes. Then, when you have finished, grab parts of the hair and pull away from the scalp.

Feet:
Massage the sole of the foot between the second and third metatarsals. If a line in drawn from the base of the second tow to the heel, the point is one third of the distance from the toe. This point is a marma point pada Madhya. Press on this point, and if it is sore press gently and as it releases apply more pressure. This point on the foot calms the mind and relieves stress. Once you have done this on both feet then massage the feet with cold pressed sesame oil.

Head Marma Points: Press in very small circles in a clockwise direction.

• Kapala: On the middle of the forehead at the start of your hairline. This marma is helpful if you feel bound by time, constantly in a hurry, or anxious.
• Nasa Mula: On the midline of the forehead in between the eyebrows. This important marma brings order in the body, mind, and consciousness. It steadies the mind's thoughts and emotions to induce inner cal.
• Hanu is located in the depression between the chin and the lower lips. This point relieves stress and emotions. Hanu means pride. When this point is unbalanced posture can be affected. Hanu is a very important point to use for stress management.

Some Tips on Becoming a Vegetarian

If you would like to become a vegetarian, or even if you don't want to become a vegetarian but would like to reduce your meat intake, here are some suggestions:

1. Find good recipes. You don't need to go out and buy a bunch of cookbooks. There are so many great websites with a plethora of delicious and easy vegetarian recipes. My favorites are here, here and here. Here are some of my favorite recipes: Curried Corn and Coconut Soup, Bright Green Soup, Quinoa Tabbouleh and Coconut Chocolate Crunch Mix.

2. Try one recipe a week. If you like it, add it to your collection of staple recipes that you eat on a regular basis. You don't need to turn into a vegetarian overnight, so just gradually start adding some vegetable-based meals to your week.

3. Substitutions. Try your regular recipes that you love but with a meatless substitute. So, if you love spaghetti with meat sauce, try using a ground beef alternative from Boca or Morningstar and cook it just the way you would normally. There are alternatives for just about any kind of meat, and some of them are quite good. You can go on eating what you normally eat, but meatless.

4. Start with red meat. Usually, gradually transitioning into vegetarianism is the best approach as opposed to doing it all at once. Red meat is on the more expensive side and is usually also the unhealthiest, so try cutting it out first.

5. Junk food. You can be a vegetarian and be very unhealthy if you eat junk food. Being a vegetarian is not a license to eat junk food (although you can probably indulge yourself a little more occasionally now that you're not eating meat). Try to stick with fruits and veggies, whole grains, beans, nuts, soy protein, low-fat dairy and other nutritious foods for the most part.

6. Ethnic food. One of the greatest things about becoming a vegetarian is that often it spurs people to try new and interesting ethnic foods (or reminds them of foods they love but don't eat often). Great vegetarian dishes can be found in all types of cuisines: Italian, Indian, Thai, Chinese, Ethiopian, Moroccan, Mexican, South American, and more.

7. Tell friends and family. These are the people you'll be eating out with, whose homes you'll be having dinner at, etc. So, it's important that they know about your new lifestyle and that they be supportive. There's no need to try and convert them to being vegetarians, just explain your choices and leave it at that. You might want to start bringing a vegetarian dish when going to other people's houses for dinner, especially for occasions like Thanksgiving and Christmas.

8. Vegetarian Restaurants. If you live in the San Francisco Bay Area, there are tons of vegetarian restaurants as well as regular restaurants with vegetarian menus. Here are some of my favorite spots: The Plant Cafe Organic, Greens, The Loving Hut, Cafe Gratitude, and Gracias Madre. This website is a great tool for finding vegetarian restaurants in your area.

9. Have fun! Notice how good you feel. Many people experience a significant increase in energy, feel lighter, and healthier.

Good luck! :)

On Being a Vegetarian

I have been a vegetarian for about 7 years now. I am a pesco-vegetarian which is just a fancy way of saying that I don't eat any meat except for fish. I have never liked meat and would get in the biggest fights with my parents even when I was a little girl over not wanting to eat their lovingly prepared meals because they had meat in them. My mom and dad told me different stories to get me to eat meat: The chicken was grown on the supermarket shelf! Chickens shed their breasts! I didn't buy it. Not only did I not like the taste of meat  (it seemed overly chewy and I would be horrified to see a vein or tendon), I just couldn't separate the cute fluffy animals I loved from the food in front of me.

So, as soon as it was up to me, I stopped eating meat. At first I didn't even eat fish but after a while realized that I actually do like seafood and fish (yay, sushi!) so incorporated that into my diet. I don't miss meat one bit. People ask me often if it's hard to be a vegetarian. To me, it is the easiest thing in the world.

If you're not interested in becoming a vegetarian, then skip the rest of this post. But, if you're even just a bit curious, here are some reasons to consider vegetarianism:

1. Cut the fat. While meat provides a lot of protein, it often also provides a lot of fat - especially saturated fat. This means that by cutting out meat, you'll be cutting out a lot of bad fat and replacing it with things that are probably not only lower in fat, but contain some good fats. (Hello, avocado!) This greatly reduces your risk of heart disease, and in fact numerous studies have shown that vegetarians tend to have a lower risk of heart disease, as well as hypertension, diabetes, cancer, and other diseases. Read more here.

2. Less food poisoning. Food poisoning gets millions of people sick each year - and many of them from meat, which is a good breeding ground for harmful bacteria, especially if not stored, prepared, or cooked exactly right. Cut out meat and lower  your risk of food poisoning.

3. Reduce the suffering. You probably don't want to hear about the horrific treatment of animals that are raised for food even before they are slaughtered. But suffice it to say, there are great amounts of suffering involved, and by cutting out meat, you are reducing your involvement in that. Read more here.

4. Help the environment. There are actually numerous ways the meat industry harms the environment: from a waste of our resources (animals raised for food eat enough grain to feed the world!), to waste of fuel, to the pollution caused by their waste matter, and much more. Read more about that here.

5. Help your weight loss. It's possible to be a vegetarian and eat very unhealthy foods including soda, fried foods, pizza, and chips. But it's much more difficult. Studies repeatedly show that vegetarians are slimmer and are less likely to be obese than meat eaters. If you're trying to lose weight, being a vegetarian can be a good part of your program.

6. Get better nutrition. In general (though not necessarily), vegetarians replace meat with more nutritious foods, such as vegetables, beans, whole grains, and so on. When your body gets the nutrients it needs, it shows in your skin and hair, your energy levels, and your mood.

Tomorrow, I will be sharing some tips for becoming a vegetarian and how just a few changes can make a big difference :). XO

Let It Be

Have you guys heard of Gabrielle Bernstein? I never had until Mike's amazing sister and my good friend, Megan Hayes, told me about her and I am now completely obsessed. Gabby Bernstein is this motivational speaker/guru who dishes out the most wonderful advice on happiness, love, spirituality, and all the ups and downs of everyday life. I highly recommend checking out some of her videos. What she says makes so much sense and really gives you a different perspective on things.

Here is one of my favorite of her vlogs, where she talks about letting go and just "letting it be":

Have a beautiful Wednesday!

Photo: http://gabbyb.tv/

Is Happy Hour Making Me Fat?

After a long work week or even day, getting a drink with some friends sounds like the perfect way to unwind and be social. But, if you are trying to watch what you eat and keep fit, happy hour can sometimes get in the way. Check out this informative article by Women's Health Base that shows you what happens over the course of a year when you skip the gym and hit up happy hour instead... Definitely makes you think twice before agreeing to head out for a beer after work.

Pilates Giveaway!

My darlings, I am so very excited to announce a new giveaway.  Le Petit Atelier Pilates is giving away a one-hour private Reformer Pilates session! The session will include  a workout tailored to your specific needs as well as some exercises you can do on your own to help further your progress.

For a chance to win, please leave a comment either on this blog post (by logging into Blogger) or on Le Petit Atelier's Facebook page. A winner will be selected at random and announced next week. Good luck!

The Value of Meditation

I consider myself a bit of a closet hippie: yes, I enjoy pedicures, getting my hair done, and wining and dining... but I did go to UC Berkeley, and I have been known to hug a tree here and there, and I have a secret desire to grow some dreadlocks. Okay, maybe not the dreadlocks part, but you see what I mean.

So, in the midst of my busy schedule of running a small business, teaching, and trying to be healthy and active, I have started to realize that I really need some quiet time for my mind. A few months ago my friend Ashley and I went to Saraha Buddhist Center in the Mission to see if we could quiet our minds and find that peace and calm people talk about in association with meditation.

We attended a Tuesday evening group meditation led by a Buddhist meditation pro. Everyone was so nice and friendly that the minute we arrived I felt a feeling of calm come over me. Meditation is difficult. I find it very hard to make my mind stop racing. The harder I try the more my mind seems to want to think about errands that need running, chores, emails to write, phone calls to answer, and a million other to-dos. If I'm not thinking of my millions of commitments, it seems to just say to me, "Don't think! Don't think!". That in itself isn't exactly quiet and calm.

About 30 minutes into the meditation I did somehow manage to find a few minutes of complete calm. The person leading the group talked a lot about breath and how focusing on your breathing helps to clear your mind. Breath is something I can definitely relate to as breathing is such a fundamental aspect of Pilates. As I always tell my clients: it's a part of the exercise itself!

After the 1.5 hour meditation session, I did feel much more centered and relaxed. It was that feeling you get right after a really good nap: refreshed and happy :). Curious about ways to meditate on my own, I looked up some tips on meditation. Here is what I found:

• Stretch first. You will be able to sit (or lie) still for longer if your muscles are relaxed. It also helps to bring attention to the body and thus "inward."
• Meditate with purpose. Think of meditation as an active process. Focusing your attention on a single point is hard work so be prepared to be purposefully engaged!
• Be patient with yourself. Frustration can easily creep up when our minds don't cooperate, but be kind and patient to yourself and try to let those frustrations go.
• Listen to an instructional audio. There are some great meditation tracks on iTunes.
• Use a candle. Instead of closing your eyes, which can be a challenge for beginners, light a candle and look at the flame instead. (I tried this and it really works!)
• Get a meditation buddy. Just like a workout buddy, having a meditation partner can help to keep you motivated.

Am I now a pro at meditation? Nope. But I do find that even just taking 5 minutes a day to sit quietly and just BE, I do feel calmer, clearer-minded, and less frazzled by unimportant things (like San Francisco traffic). 

My lovelies, have you ever tried meditating? What has your experience been like? Have a peaceful day!

Photos: Oprah.com, Candlefind.com