Mat Pilates with Laura

This is a great little workout video -- only 2 minutes -- that you can do on your days off. Take the time to work on your core, it is the most fundamental part of your body, especially for women.

Summer salads

Summer is here and if you want to keep your good looks throughout the summer, it is important that you are eating your greens and fruits. Here are two salads that are amazing for both eye and mouth -- and loaded with vitamins and nutrients! A lot of women don't get enough protein in their diet, easily add chicken, turkey, meat or fish into any of these salads. Protein not only help you build muscles, but makes you full longer and help you avoid unneccessary cravings.

Arugula Salad with Strawberries & Pecans

Serves 4
              

• 1/2 pint strawberries (about 2 cups), hulled and quartered
• 2 tablespoons balsamic vinegar, divided
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 bunches arugula, trimmed and thoroughly washed and dried 1/2 cup toasted pecan halves

1. In a large bowl, toss strawberries with 1 tablespoon balsamic vinegar; let sit 5 to 10 minutes.
2. In a small bowl, whisk together another tablespoon balsamic vinegar with olive oil, salt and pepper.
3. To the strawberries, add arugula, the vinaigrette and pecans. Toss to combine, and serve immediately.

Mango & Avocado Salad

• 1 tablespoon balsamic vinegar
• 1 tablespoon lime juice
• 2 tablespoons extra-virgin olive oil
• 2 mangos, cubed
• 2 avocados, cubed
• 1/2 small red onion, diced
• Salt and freshly ground black pepper

In a large serving bowl, whisk together vinegar, lime juice, salt and pepper to taste. Slowly whisk in oil. Toss in mangoes, avocado, chicken and red onion to coat. Serve immediately.

 

Don't forget that as a BeachFit Mom you get 10% off of all vinegars and oils (and all other products!) at Temecula Olive Oil on Main Street in Seal Beach!  If you are a BeachFit Mom, your name is on a list at the store, mention your "name & BeachFit Moms" and you get your discount. Temecula Olive Oils has the absolute best and natural (and locally grown) vinegars and oils that you will ever encounter! Click here to find out more.

What is Biodynamic Farming?

Ever heard of Biodynamic farming? Even though this is the oldest non-chemical agricultural movement (been around twenty more years than organic farming!), it is still something of a new trend in the consumer world.

Biodynamic farming is a holistic style of agriculture in which the mineral, plant, animal and humans work in harmony to produce nutrition food and regenerate the soil in tune with the natural rhythms of the moon, the planets and the stars.  These solar bodies influence the optimum times to sow, cultivate and harvest the crops. It was founded by Rudolf Steiner, a highly trained scientist and respected philosopher. Long before many of his contemporaries, Steiner came to the conclusion that western civilization would increasingly bring destruction to itself and the earth if it did not begin to incorporate an objective understanding of the spiritual world and its interrelationship with the physical world. Steiner's spiritual scientific methods and insights have given birth to practical holistic innovations in many fields including education, banking, medicine, psychology, the arts and, not least, agriculture.

The biodynamic system considers the farm as a self-contained, self-regulating unit.  Emphasis is placed on the integration of animals and plants, similar perhaps to our childhood vision of farms as distinct from the current monocultures that exist today. Ideally, animals are born on the farm and fed with produce grown on the farm's land, which has been fertilized with their manure. It is a system that thrives on diversity and, in common with good organic practice, plenty of rotation. One important element of this system is biodynamic composting.  This is a complex and scientific way of recycling animal and plant waste materials for the benefit of the soil, the animals, the plants and the farm itself.  A study at Washington State University found that the preparations used in biodynamic composting have a significant effect on the composting process whereby it matures faster and is richer in nitrates than compost created by conventional methods.
The end result of all these processes is to produce food, be it plant or animal based, that is rich in life forces that create optimum nutrition.  It also tastes better and does no harm to the environment during its production.

There are biodynamic farms and gardens in more than 30 countries on five continents.  Biodynamic produce is marketed under the Demeter symbol and is the only certification agent for biodynamic farms, processors and products in the United States. In essence, biodynamic farms must be certified organic, devote 10% of their farm land to biodiversity, uphold very minimal food product manipulation, and possess whole farm certification. The Biodynamic Trade Association explains that this method of farming is different from sustainable and organic agriculture in 4 ways:

1. The biodynamic farmer thinks in terms of forces and processes whereas organic and sustainable agriculture farmers think in terms of substances.
2. Uses nine homeopathic preparations made of usually mineral, plant, or animal manure extracts, fermented and used to care for the soil, compost, and plants.
3. Uses cosmic rhythms to dictate farming, for example the affects of the new and full moons on planting seeds and plant growth.
4. Conceives the farm as an individual organism, a self-sufficient entity, and depends very little on nutrients from outside the farm. Emphasis is placed on the integration of crops and livestock, recycling of nutrients, maintenance of soil, and the health and well being of crops and animals; the farmer too is part of the whole.

One of the most common biodynamic product is wine. Many high end wine makers, especially in France but also in the Sonoma/Napa area, are now converting into biodynamic farming. Because the soil and the surrounding nature is such a big component for a great wine, biodynamic farming increases the flavor of the wine. Many other biodynamic products or foods are now available in grocery stores such as Whole Foods.

Look for this symbol when shopping Biodynamic.

Genetically Modified Food

Despite consumers' opposition to genetically modified (GM) foods, they have infiltrated the food chain.  So, unless you are buying organic produce that is free from GM material, your food will probably contain some GM derivative.  This is despite fears of unknown long-term health risks and an unleashing of new toxins and allergens which could have untold effects on ourselves and our environment.
A genetically modified plant is one that is changed so that it produces certain characteristics and is resistant to insects and weed killers.  The main foods produced this way include soybean, oilseed rape and maize. 
GM foods have to be labeled - with the exception of those that contain small amounts, namely 0.9 percent or less.  According to the Unites States Food Standards Agency, however, labeling is scant at best and, for most processed foods, merely declares that they contain some GM material. The law that requires GM food to be labeled also requires that restaurants should declare if any of their food contains GM elements- but few know whether they do or not.  The jury is still out on the the long-term affects of GM crops.  However, what is certain is that their nutritional composition will inevitably be altered and, for the moment, we don't know whether that will be for the better or worse.

The gluten free flatbread -- crispier!

BF Mom, Cathy, tried the gluten free flatbread and loved it! She experimented with the recipe and found that she can make it a little more crispy -- which we all was looking for. "I use 1tbs of oil instead of 1 egg to make the bread crispier. I also recommend trying brown rice flour and garbanzo bean flour to switch it up a little - both gluten free and a nice alternative. The garbanzo bean tastes like hummus if you add a 1 tbs of cumin, and brush with olive oil, salt and pepper  when it comes out of the oven. One more trick is to use a baking mat, (not wax paper). They are reusable and you can oil it lightly, bake the bread on top, peel it off and reuse instead of dealing with all of that wax paper. It makes them super crispy! /Cathie Easley"

Laura's own story -- living gluten/soy/dairy free. And not missing it!

Between the ages of 21-26, I could not figure out why I was suffering from fatigue, poor digestion, skin irritation, and stomach issues on a daily basis.  At least 4x a year I would get sinus infections, ear infections, bladder infections, and migraines.  So much was happening to my body that I felt I simply could not catch up.  I tried to lead a normal life being very active and always exercising but I realized that after years of ignoring my symptoms, they clearly would only worsen.  During this time I must have been to the doctor at least once a month. I saw every type of doctor known to man, asking for referrals to a doctor who could actually help me, and literally thousands of dollars later I ended up going home with no answer which for me was completely unacceptable.  I was continually told to take these medications and it would fix my problems.  I was always told that, "These things happen," basically allowing me to believe that all of my health problems were normal. I knew deep down that all of this was not normal.  I was not well, always feeling not to my highest potential, and I wanted that to change. The biggest concern came when I literally stopped getting my period. My body at this point was shutting down, revolting, and begging me for a change. I had no idea where to start, mainly because I didn't really know what the problem was. I only knew of the symptom. I kept medical logs of my symptoms so that eventually I could piece together my issues like a puzzle. That took much longer to achieve mainly because the doctors I was seeing also only knew how to treat my symptoms and never suggested how I could get well in general.  I took it upon myself, as many Americans have to do in this day and age, to be my own doctor. I had to start looking at what I was doing on a daily basis that could possibly contribute to my symptoms and that was FOOD.

I noticed that when I woke up and ate, I felt great!  I usually would workout or dance on an empty stomach just because I always felt so good with nothing in it. After my workout, I went for coffee. Immediately, the bodily issues would begin.  It was always tricky for me, because mentally I was always happier with coffee, who isn't? But about an hour or two later, I would start my daily ups and downs. I would be high from the coffee, and then hit a real low leading me to become exhausted. So, I would have my lunch which usually consisted of some kind of soup and salad. Turkey, breads, and some kind of high sugar drink. I would get high... and then crash again. That led to my afternoon coffee at starbucks.  At this point in the day, I was a wreck.  Not only did I crash yet again but now my stomach felt like an open wound and every time I would put something in my mouth I was deepening that wound. Because I felt so bad, I always tried to do the healthy thing and have a light but nutritious meal so I would make a tofu salad with lots of cheese, croutons, and veggies. By the end of the day, I was spent. I would put myself to bed, miserable, and just wanting to wake up the next day where I found it starting all over again.  I started to think, maybe it's the milk? My solution to that was to substitute my milk with soy milk in every coffee. However, the saga continued. There were some deeper issues going on and I was set out to figure it out!

I just wanted to be healthy! I just wanted a day that I didn't feel over worked, tired, and sluggish. Even my body looked sluggish. Some days I literally looked pregnant my stomach was so inflamed! FINALLY, after years of trying to figure out what other foods could be hurting my stomach I found a holistic doctor  (who understood that the body works as a whole and not just symptomatically),  who put it to me straight. He said, "Laura, not only are you addicted to sugar, but the soy substitute you have chosen has now messed with your thyroid being that it is high in estrogen and that is most likely why you are not getting your period, slowing your metabolism way down, and by the way you are allergic to gluten!" Ha! REALLY? How much can a girl take in one day? My response, "Okay so does this mean I can no longer eat my daily frapaccino that I clutch onto like a bottle every day?" He responds "Yes that's exactly what it means, but I promise in a few wks. Not only will your body thank you but you will be in such a happier state of mind!"

He was right! As I kicked and screamed all the way to the grocery store, 2 wks (actually 2 days) later I felt amazing! I actually didn't look pregnant anymore, and I had an amazing sense of mental clarity! Besides the fact that I felt good so I was driven to work more, work out more, and just be a better person!  Oh and did I mention I loved the way my body felt? I was not over weight but it always seemed I had 5 lb. to lose and this certainly did that for me!  So, I at this point I was gluten, dairy, and soy free. It REALLY threw me for a loop because no longer was I able to be lazy about my food choices. I had to actually think. I had to look at food the way I exercise and make sure that everything aligned correctly with my body. What I realized through all of this is that there are good foods and bad foods and just because what I hear could be healthy for me sounded right, I had to take responsibility and investigate if that was actually true. I had to research what is soy, and why would it not necessarily agree with my body. What is gluten and dairy, and what can I eat as an alternative? Are processed foods really something that I really want my body to be metabolizing or is the real food better for me? And, how much sugar am I actually eating? Am I really basing ALL of my foods on sugar or sugary like foods? I realized it was food that had taken my health to one end of the spectrum and so it was up to me to go to the other end to try to find a balance in my life, mentally, physically, and as a result spiritually.

Once I learned about the foods and how they can either help or hinder the body, I felt confident in my food choices and how I can nourish my body with the proper foods. I started eating much more quinoa, amaranth, and millet as my grain choices. I found out that these choices are actually better for anyone anyhow, even if there isn't any kind of sensitivity to grains. The reason is because they are slow burning carbs that don't ask your body to stress to process.  It was more gentle to my system, giving it a chance to function at its normal state again. I completely did away with milk and cheese as I learned how congesting they are to the gut which is the main reason for my sinus issues.  As an alternative, I drink almond milk.  Almond milk has so many wonderful benefits starting with the good oils from the nut and is better protein source than cheese anyhow.  A concern of mine was, where would I get calcium from? The answer: vegetables! LOTS OF GREENS! I started juicing.  I went green crazy! Kales, chards, spinach, salad, green beans, asparagus, and peppers were my go to vegetables. I really was shocked at the information I found on soy products.  I thought soy was so good for you.  The truth is that organic raw soy does have some benefits especially when fermented, however, the way it is made in this country really is not whole, totally processed, and grown with heavy GMO's.  This is definitely something you do not want to put in a healing body, or any body for that matter. I realized the difference between sugary foods and not sugary foods. I researched what an alkaline diet was and what foods would keep my body alkaline. I couldn't believe how far from normal I was basing my diet.

The biggest benefit to starting to lead a gluten/dairy/soy free life, besides actually feeling like a normal human being, is that it allowed my body to detoxify for once in my life.  I had so many years of putting crap into my body, it needed a BIG spring cleaning and I am so happy I stuck with it.  Today, it is a lifestyle choice for me.  I am thrilled I now have this knowledge to provide my family and future children with.  Everyone is better off and we are proud to lead a healthy lifestyle and prevent sickness later as a result of it.  I am not going to sugar coat any of it though.  I want you to know that nothing is perfect and that no one choosing to change their food habits the way I did should expect perfection. I have been eating this way now for almost 6 years and I still am learning more and more. I failed many times, learned from the mistake, and tried again. You are one step ahead of the game just thinking about eating healthier and your body will thank you for it. Just as the doc promised me that I would feel better, I promise you will too!  I'll leave you with this great saying someone once said to me, "Your body, much like the car engine, requires the right kind of fuel to run at peak performance."

Storing And Preparing Food

Try not to store too much food, be it fresh, frozen or already cooked.  It's great to cook in advance and have dinner/lunch/snack ready, but be aware of the longer the food is stored the less nutrition it will keep.  A proportion of the food's goodness is lost during the cooking process and then further destroyed by coming into contact with the air where it has become slowly oxidized and broken down.
You can freeze fresh fruit and vegetables but make sure they are left whole rather than chopped so that the nutritional blanket which envelopes them remains intact.  Most food should be frozen raw, although blanching is also effective: because it kills the foods resident microbes, this will then remain healthy for a few days longer.  However, try not to freeze any food (fresh and chopped food) for more than ten days so that all the minerals and vitamins are still active when it's eaten. This is of course, sometimes impossible, but try to use your food. Don't shop for a month, shop for a maximum a week, or preferably days.

If you have a family and they are not joining you on the Dairy/Gluten/Soy free food plan, it helps psychologically, to have a separate shelf in the fridge or the cupboard for your food.  In this way, all the provisions for the rest of the family, such as butter, milk products, sugary cereals, coffees and teas, are not there to cause temptation when you are most vulnerable.  But don't feel you have to avoid the family altogether; I will show how you can integrate your menus with those of other members in your household and get everyone eating healthier.

One final note on a key point: we cannot overstate the importance of washing all fruit and vegetables before you use them, to make sure that they have been thoroughly cleansed of all chemical residues left over from the farming process.  The Whole Health Organization (WHO) has listed over two thousand known pesticides that are used around the world to stop insects from destroying crops.  Most of these will find their way into the supermarket - on food. The reports shows that in the US alone, around 25,000 tons of pesticide are used in conventional farming.  An apple, for instance, may have been sprayed 16 times with 36 different chemicals.  All these toxic chemicals, therefore, need to be cleaned from your food before you eat it.

So clean out your fridge, get rid of stains, humidity, mold, old leftovers or past expiration date items. Keep it clean and fresh!