Of course, not all snacks are created equal and dare I say that anything you would categorize as “snack food” is probably a poor choice. Instead of relying on sweets, caffeine or processed munchies to get you through the day, opt for nutrient-dense foods to fuel your body and mind. When you feel your energy begin to sink and your hunger begin to stir, reach for fresh whole foods such as these…

Prepare your snacks ahead of time, either the night before or in the morning, and grab them as you leave the house. Most things will taste better if you keep them in a small cooler bag with an ice pack.

Smart snacking is a key factor in maintaining stable energy throughout the day, keeping the metabolism kicking, avoiding major blood sugar (and insulin) fluctuations, and eating healthier smaller meals. You will likely notice a greater sense of control over your appetite, an overall boost in your general outlook, and loosening of your pants

Read more about the benefits of healthy snacking in <a href=”http://www.amazon.com/The-Snack-Factor-Diet-Weight–/dp/0307351769/ref=sr_1_1?ie=UTF8&amp;qid=1336598460&amp;sr=8-1″>The Snack Factor Diet book, by Keri Glassman, M.S., R.D.</a>

Find the joy

When you connect with the right activity, exercise can be the best part of your day. Embrace the idea that exercise has many forms and can be done just about anywhere. Strolling through your neighborhood, going for a bike ride along the ocean, hiking in the redwoods, taking a Samba class, practicing martial arts, jumping on a trampoline, gardening, and paddle boarding are all legitimate forms of exercise. Your “workout”, if you even want to call it that, should be something that you look forward to.

For several years I competed in triathlons, but when it stopped being fun I knew it was time to change things up. Since then, I have dabbled in adventure racing, trail racing, and my newest passion, surfing. Trying something new is an easy way to bring the fun back into your workouts.

Your workouts should complement, not complicate your life

If your life is high-pace or high-stress, your workouts should not be more of the same. During such times it is best to lower the intensity of your workouts while maintaining frequency, thereby reducing stress and energizing you rather than adding stress and exhausting you.

This can be counterintuitive for type-A individuals who want to squeeze as much sweat out of every workout as possible. If you find that you’re forcing yourself to get to the 6:00am Spin class everyday for a sweat-fest cram session, consider a more diversified weekly plan such as this: one day of spinning (for intensity), one day of yoga (for grounding), one day of cardio-salsa (for excitement), and one day of hiking outdoors (for inner-peace).

Shift how you think about exercise

Even people like me, who have chosen exercise as a profession, are not endowed with a bottomless pit of motivation. I have been active as long as I can remember and plan to still be swimming laps when I’m in my 90’s, but there are days when I seriously consider blowing it off. On these days, I have to shift my thinking.

Focus on how you will feel after working out. Exercise stimulates the release of hormones that leave you feeling energized, happy, and less stressed after a workout. “When you exercise, your body releases chemicals called endorphins, [which] trigger a positive feeling in the body, similar to that of morphine… That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.” (Exercise and Depression, Web-MD, reviewed by Amal Chakraburtty, MD).

Practice gratitude. When I’m dragging, I sometimes think to myself, What if I were physically unable to run? What would I give to be able to do that right now? In other words, exercise because you can.

Savor the downtime. Your workouts are one of the rare times when you are free from phone calls, email, work, and serving other people’s needs.

Something is better than nothing. When the thought of exercising for a full hour feels overwhelming, set a smaller goal to go for just 20 minutes. Getting started is the biggest hurdle, so chances are you will go longer, but even if you don’t you will at least feel satisfied in knowing that you didn’t skip it completely.

When you associate exercise with enjoyable activities that promote balance in your life, motivation will come naturally. On the occasion that your drive wavers (and it will) try looking at your workouts in a different light. These motivational secrets will support your desire to live a healthier, happier, lower stress lifestyle.

Contrary to numerous prenatal doctor visits and books like “What to Expect When Expecting”, there is very little postnatal care or readily available information about what to expect after the baby is out.

Fast forward to 2010, two natural child-births later, and my fear became a reality. Unlike Hanna however, I loved running too much to let it go so easily. So, I always carried a post-run change of clothes and my car became a traveling locker room. Every night my sleep was interrupted by a trip to the bathroom. Jumping on the trampoline with my kids was out of the question. I thought of Hanna often- of how embarrassed she seemed and I understood completely.

Alas, in the midst of darkness, I found light. While chatting with an acquaintance, she mentioned that she had surgery a few years back to correct this very problem- and it worked! I prefer to take the least invasive approach whenever possible, but in this case my body was experiencing a mechanical failure, one that could not be cured by even a thousand Kegels per day.

I pursued the professional advice of an urologist who specialized in treating women. She diagnosed it as “stress incontinence” (caused by pelvic organ prolapse) and told me that we could correct it with a simple one-time, outpatient procedure whereby she would surgically implant a mesh sling to support the urethra from downward motion. I was astonished when she informed me that she frequently performed this surgery on young women, such as myself, or even younger girls who played high-impact sports. I set a date for my surgery and began counting down the days.

After learning that I was among millions of other women suffering from the same problem, I abandoned all shyness and began talking to everyone about it. I talked to moms on the playground, women at cocktail parties and holiday gatherings, and pretty much anyone who I thought might benefit from my newfound knowledge. Maybe I went a little overboard, but I was on a mission to pull this topic out from under the rug. Why should so many women endure this condition when there is a solution? More often than not, the women I spoke with were eager to know more about the surgery and how it might help them.

My doctor voiced this message,  “About 50% of women who have had babies experience some incontinence. Do not accept this is as ‘normal’ or think that it’s something you can’t do anything about. Don’t keep it a secret.”

If this story speaks to you and you are considering corrective surgery, follow these guidelines: Discuss the risks and benefits with a urology specialist. Research your insurance coverage for preparatory procedures and surgery well in advance. Plan for a lot of support the first week post-surgery, especially if you have young children. Post-op restrictions advise not lifting anything over 10lbs for the first four weeks so line up friends and family to help you with groceries and house chores. It is also important to note that this surgery is not advised for women who plan to have more children.

As I write this, I’m 8 weeks post-surgery, and I couldn’t be happier. I am sleeping through the night, running without any urgency or leakage, and to my delight, I can enjoy jumping on the trampoline again. I am literally jumping for joy.

To improve your health in the coming year, follow these 12 tips. Start by selecting up to three items on the list which you think will have the greatest positive impact on your life. Every 1-2 weeks choose a few more health goals to integrate into your daily life. I am confident that if you work your way through this entire list by the end of this year, though you will be one year older, you will feel younger, happier, and healthier.

1. Rid your cupboards and refrigerator of processed snack food and sweets. If there isn’t any ice cream in the freezer, it can’t call to you at 10:00pm. Invest in some high quality, ¬¬¬¬rich dark or raw chocolate for the occasional indulgence.
2. Treat yourself to a new piece of workout attire, equipment, or gadget. I remember when I mounted my first bike computer. I had so much fun geeking out over the numbers that 35 miles seemed to go by in a flash.
3. Be present when you are with your family and friends. They should not have to compete with your computer or mobile phone for your attention. Connecting with those you love (especially parent to child) will bring you great joy, emotional fulfillment, and happiness.
4. Prioritize buying higher quality food- even if it costs more and means buying less other “stuff”. My favorite places to shop for quality produce, seafood, and meat are the Farmer’s Market, Whole Foods, and El Salchichero (an incredible butcher on the west side, owned and run by a father-son duo from Boulder Creek).
5. Practice standing on one leg while brushing your teeth. Balance on the right foot while you brush the uppers and the left while you brush the lowers. This simple exercise improves balance, neuromuscular connections, and reflexes, which can reduce the risk of rolling an ankle or falling.
6. Buy yourself a 32 oz BPA-free water bottle and fill it everyday before you leave the house. Being properly hydrated can improve energy, mental clarity, digestion, detoxification, and helps control hunger. Aim to drink around 64 oz of filtered water per day.
7. Set a physical performance goal that challenges and excites you. Based on where you are now, choose a goal that you can accomplish within 4-12 weeks. Here are some ideas: hike the Berry Falls loop in Big Basin, run a 10K, complete 50 push ups in a row. Performance goals are often more motivating than weight loss goals.
8. Take time to make more home cooked meals. Cooking from scratch with fresh whole ingredients promotes a deeper connection with your food along with greater control over the ingredients. Put on some nice music and enjoy chopping, mixing, and the wonderful aromas that fill your kitchen.
9. Eat your meals at a clutter-free, computer-free, phone-free, clean table. Savor your mealtimes- relax, slow down, and take pleasure in the flavors. Eating this way helps lower stress, improves digestion, and sharpens awareness toward your body’s signals of satiety so you naturally eat less.
10. Reserve half of your lunch and dinner plate for vegetables. Vegetables are loaded with antioxidants, phytonutrients, and fiber which can protect you from age-related degenerative disease and help you feel full longer.
11. Learn something new. Whether it be piano, Italian, tennis, or knitting, learning something new is fun, rewarding, and is said to promote anti-aging benefits for your brain.
12. Cut off all electronic input and work related activities one hour before going to bed. Use this time to unwind, kick your feet up, and even do a little relaxation yoga or breathing. A good night’s sleep can decrease appetite, reduce stress, improve energy, aid recovery from workouts, and brighten your outlook on life.

Here’s to a healthy New Year!

Dr. Mark Hyman, author of Ultra-Metabolism, advocates “a period of cleansing and renewal through detoxification” as a means to improve energy, relieve many chronic health problems, and lose weight. Both Dr. Hyman and Julia Ross, M.A (author of The Diet Cure) identify sugar, wheat, and dairy as the three most menacing foods in the American diet. These foods are all recognized as pro-inflammatory and have been linked to a number of maladies including weight gain, inability to lose weight, heartburn, joint pain, headache, fatigue, sleep problems, eczema, poor complexion, postnasal drip, bloating, and digestive disorders.

Do not view this as an opportunity to raid the grocery store for wheat-free cookies, crackers, bread, soy cheese and other highly processed substitutes. The purpose is to cut back on processed foods and nourish your body with antioxidant-rich, phytonutrient-dense fresh whole foods. Here are some suggestions for healthy substitutes. Instead of eating toast with your eggs, consider a side of brown rice, oatmeal, or quinoa. For lunch, go for soups or salads. Just be sure to pass on the croutons and avoid soups with dairy. If you are craving something crunchy, munch on a whole grain Ryvita rye cracker. For dinner, enjoy a large serving of steamed, sautéed, roasted, or grilled veggies, with a side of whole grains or root vegetables, and your choice of meat, fish, or vegetarian based protein.

I invite you to join me on this journey to experience a higher level of health. If you choose to do so, here is what you should expect. For the first 3-5 days you may experience strong food cravings and might feel tired due to the initial mobilization and elimination of stored toxins. Drink plenty of water to help ease these symptoms. By day 7 you should begin to notice some positive changes. My clients have experienced benefits ranging from relief of chronic health issues, to better quality sleep, improved energy levels, improved digestion and regularity, and weight loss.

Once you’ve completed the 4 weeks, you may reintroduce one food group every 3-4 days. Pay close attention to how your body reacts as you do this. If you find that you react badly to any of these foods, it may indicate a food sensitivity, and you should think about whether the food in question is worth eating at all. I strongly recommend that if you decide to reincorporate these foods into your diet, do so in moderation, so that you can continue to enjoy optimal energy, health, and body weight.

Dairy: milk, half and half, cheese, yogurt, ice cream, frozen yogurt, cottage cheese, cream cheese, goat milk and cheese, creamy soups or sauces, and anything containing whey protein or casein.

Wheat: bread, crackers, cereals, pasta, pastries, cookies, bread crumbs, wheat tortillas, cake, anything fried, and most processed snack foods.

Drinks: All beverages containing alcohol: beer, wine, spirits, etc. Sugary and artificially sweetened drinks such as soda, diet soda, Snapple, Arizona Ice Tea, Gatorade, juice, etc.

I am a bit of a late bloomer in the realm of cooking, so I was more than a little excited when I began learning about roasting. I’ve found this cooking method to be healthy, diverse (it can be used for meat, fish, vegetables, and even fruit), and as easy as grilling. Roasting warms your house with eminent heat from the oven, fills the house with seductive aromas, yields minimal dishes to clean after your meal, and is great for parties because you can socialize while the oven does the work.

Roasting is generally done in a preheated 400-degree oven, but temperatures may vary from 325 to 500 depending on what you’re cooking. Unless you are slow roasting a large cut of meat, many meals can be prepared in less than one hour- and once the food is in the oven, you are free to do other things. Just don’t forget to set the timer! While there are infinite ways to flavor your foods with herbs and spices, most things can be prepared by simply coating evenly with olive oil, sprinkling with salt and pepper and throwing them into a roasting pan, cookie sheet, or pyrex dish (use a rack for meat),

My favorite food to roast is vegetables. All of the following are in season and can be found at your local farmer’s market: Brussels sprouts, broccolini, romanesco (beautiful!), cauliflower, broccoli, winter squash (I particularly like kobocha & butternut squash), sweet potato, fingerling potatoes, parsnips, turnips, leeks, eggplant, beets, fennel, mushrooms, and onion. Because roasting achieves rich caramelized flavor, children often find they actually like vegetables that they’d turned down in the past. I have found myself pleasantly stunned while watching my kids happily chow down roasted Brussels sprouts, cauliflower, asparagus, and kabocha.

My good friend, Brian Keane, graduate of the California Academy and private chef with over 13 years experience, roasts food for his clients on a daily basis. Whether, roasting meat, fish, root vegetables, spicy peppers, or garlic, he favors this cooking method because it ensures that “you are able to retain the nutrients, vitamins, and flavors of many different foods.” He notes that whereas “grilling can char the fat on meat, changing the chemical composition and turning it carcinogenic, roasting cooks meat slower preserving the integrity of the fats and making the meat more tender.”

Brian always roasts meat fatty side up so the fats seep into the meat as it cooks keeping it moist and flavorful. He strongly advises using a meat thermometer (you can get a good one for $6) to check for desired doneness and allowing the meat to rest out of the oven for 10-15 min before cutting/serving to enhance flavor and moisture. As for vegetables, Brian confirms that roasting wins over steaming, sautéing, or boiling in the way of retaining nutrients.

“For a cooking technique that yields so many satisfying and complex flavors, roasting is a surprisingly simple way to prepare food, making it ideal for both entertaining and family dinners,” states Kathy Gunst, author of the cookbook Roasting.

Treat yourself to a copy of this or any number of other cookbooks for more tips and recipes to keep you and your family nourished through the winter months.

In the week leading up to the race I did a “mini-cleanse”, eliminating alcohol, coffee, wheat, and dairy. I knew it would not be easy considering I had dinner events both Friday and Saturday before the race, but when was anything worth doing ever easy? I brought a giant veggie salad to Friday’s event and a quinoa salad for Saturday evening. Sunday morning I awoke before sunrise, geared up, enjoyed some warm oats along with my first cup of coffee in eight days, and buzzed over to the race.

At the starting area of the race, Erin and I mingled with other racers and quickly learned that the event organizers had not yet arrived. Over 100 people in various running getups mulled about the start area, all missing one critical component- their race bib. Nobody had a clue as to the mystery of the absent organizers. At 8:30am a group of determined runners gathered at the “start-line” and charged out onto the course. They had come to run and that’s what they intended to do.

At 8:40 Erin and I toed the start line. Both of us had come with personal goals, so we decided to stick to the original plan and run the course as a race. We started our watches and headed up the first hill. Thankfully we knew every trail and turn, because it turned out there were no ribbons marking the course. Though many of my fellow runners had resolved to treat it as a fun run, I kept my game face on. I didn’t train, sacrifice, and endure a week of food cravings for nothing! Not to mention, I had told all my friends, clients, and family about the race and I wanted to have a good story to share with them.

Upon reaching the turnaround, I realized that it was within reach to finish under two hours, a goal I had secretly set for myself (but not stated aloud, worried that with 2,175 feet of elevation gain, it might be too aggressive). I maintained my pace and pushed on.

At the second river crossing, another runner asked me, “Why are you running so hard? What’s the point?” I answered, “Because I want to see what I can do.” Why else does one race? It’s not for the prize money; there is none- not in trail racing anyway. It’s not for the cheesy ribbons that bear a striking resemblance to the ones my kids get at swimming lessons. We race to test ourselves, to see what we are capable of.

Charging ahead, I kept my eye on the time and dug in. Pushing all the way to the “finish-line” I came in at 1:58, achieving my goal of beating two hours and finishing only 1 minute, 40 seconds behind the course record. There were no awards, no official results, and no post-race refreshments. I stuck around a while, cheering in other finishers and chatting with fellow runners. One couple had driven all the way from Fresno to run the 29K. They got completely lost and ended up running about half that distance, but like me they were glowing with the joy of running such beautiful trails. An 11year-old boy, running with his dad, finished strong completing his first 10K (they missed the turn-around and actually ran about 12K).

We ran the race that wasn’t that day. There was no race clock, no course markings, and no aid stations. Many went off course, some running fewer and others running more miles than they had planned, but everyone who I saw cross the “finish-line” had a smile on their face. Just like me.

Two days later the organizers posted on their website that the race had been cancelled due to health trouble. They apologized and promised to refund all race entries. I still don’t understand why it took them so long to follow up, especially considering they must have known the day before, as nobody had marked the course. Furthermore, putting on this type of event is not exactly a one-person operation.

It would be easy to be angry, but I choose to be thankful: that I have my health and could be there to run that day.

As with any exercise, proper form is the most important factor. The spine should remain neutral, not swayed, so that your body forms a straight line from head to hips to heels. Place your hands directly in line with and slightly wider than your shoulders and lower your body by bending the elbows and leading with the chest, as opposed to sinking the hips or leading with the head. Ideal range of motion, how low one should go, will depend on strength, mobility, and past injuries to the shoulder or elbow. Work within a range that is both challenging and safe. If you experience strain or discomfort in the low back, chances are your core muscles are not strong enough to support you, in which case you should regress your push-up to an easier version and build core strength by holding the plank position. The moment your form begins to get sloppy, stop immediately.

Kitchen counter push-up (beginner)

Place your hands on the edge of the kitchen counter, align your mid (not upper) chest with the edge of the countertop, and proceed with standard push-up form (as described above). Only go as low as you feel comfortable. Once you can do 20 good repetitions at the kitchen counter, move to the back of the couch. With dedication and consistency, you will eventually graduate to the side of the bathtub! Always use a stable surface that will not budge under the weight of your body.

Ball push-up (beginner, intermediate, advanced)

The exercise ball challenges the core muscles by introducing an unstable surface under the legs/feet. With your hands on the floor in standard push-up position, use the following guidelines to determine where to position the ball. Beginners should start with their hips or thighs on the ball. As you get stronger, move the ball closer to your shins. More advanced individuals should try placing their feet on the top of the ball. Still too easy? Try lifting one leg about four inches in the air. Pro Tip: Use a 55-65cm inflatable exercise ball.

Push-up with dumbbell row (advanced)

Start in standard push up form holding a dumbbell in each hand and legs slightly apart. Go down as you would with a standard push-up. Do not go lower than the depth of your hands. Push up and pull one dumbbell off the floor in a row motion bringing the weight toward your armpit, and retracting the shoulder blade toward the spine. Be attentive to keeping your hips level, resisting the temptation to twist them. Place the weight back on the floor and repeat on the other side. Dumbbells can range from 5lbs to 35lbs or more. Pro Tip: Use dumbbells with a flat surface as they are less likely to roll.

Push-ups should be part of a balanced training program, which incorporates some back strengthening exercises. Respect the limitations of your own body and those established by your doctor.

I am not a proponent of mass-produced conventional eggs from corn-fed chickens who are raised in inhumane conditions, live in their own filth (sorry to be grim, but it’s true), and never see the light of day. It is really no surprise that eggs from these chickens are inferior in both nutrition and taste. Conventional eggs typically have a pale yellow yolk, watery white, and contain around 20 times more omega-6 than pastured eggs. Excessive amounts of omega-6 have been shown to promote inflammation (a precursor to heart disease), bog down the metabolism (leading to weight gain), and decrease insulin sensitivity (which can eventually lead to insulin resistance, and diabetes). By contrast, omega-3 fatty acids (found in optimal proportions in pastured eggs) “communicate with your DNA to turn on special genes that help you increase fast burning, improve your blood sugar control, correct insulin resistance, and reduce inflammation… a very important part of weight loss and health,” (Ultra-Metabolism, Mark Hyman, pg 91).

If you can not find pastured eggs, the next best thing is free range omega-3 enriched eggs. How do they get those extra omega-3s in there? Farmers supplement the chicken’s diet with flax seed, which boosts the omega-3 content in the eggs they lay.

What others have to say about eggs…

According to Gary Taubes, author of Good Calories Bad Calories, “Dietary cholesterol… has an insignificant effect on blood cholesterol. It might elevate cholesterol levels in a small percentage of highly sensitive individuals, but for most of us, it’s clinically meaningless.” (19)

Julia Ross, author of The Mood Cure, describes eggs as “…perfectly nutritious: loaded with protein, vitamins, minerals, and the lecithin that helps us digest fat easily. The yolks contain as much protein as the whites and much more additional nutrition.” She adds that unless you are genetically predisposed to high-cholesterol, you do not need to limit egg consumption. (145)

“Natural Defense”, an article featured in Runner’s World (Sept. 2011) magazine, identifies egg yolks as a “leading source of lutein and zeaxanthin, a dynamic antioxidant duo that accumulate in the retina, where they protect eye health… Yolks also provide selenium, vitamin E, high-quality protein, and choline, a nutrient that can help improve heart health…”

Rebecca Katz, culinary goddess and author of one of my favorite cook books “The Cancer-Fighting Kitchen”, points out a “huge study of 121,000 women [which] suggested that eating three eggs a week during adolescence dropped the risk of breast cancer by 18 percent. Other components of eggs, such as choline and Lecithin, improve brain and gallbladder function.” (35)

Health Magazine’s (Nov. 2009) article titled “Your A-to-Z Guide to a Flat Belly” had this to say… “Dieters who had two eggs with breakfast whittled their waists more than those who ate the same number of calories but had a bagel instead.”

Susan Allport, author of The Queen of Fats, brings our attention to “…the work of William Connor at the Oregon Health and Science University in Portland and [other] studies that have found no association between egg consumption and either heart disease or serum cholesterol levels.”  (141)

Sally Fallon, author of Nourishing Traditions, informs us that “Many cultures recognize that eggs are a brain food and encourage pregnant and nursing mothers to eat as many as possible.” She also emphasizes the importance of buying eggs from farms that allow their chickens “to eat bugs and graze on green pasture” as well as the benefits of these nutrient-rich eggs for the development of brain, nervous system, and visual function in babies and children. (605)

Fruit should be heavy for it’s size.

Weight indicates how much water is in the fruit, or how juicy it is. When choosing apples, oranges, peaches, and the like gently toss and catch it in one hand. As for melons, use two hands to feel for weight.

Vegetables should be firm.

Always check that your broccoli, carrots, snap peas, snow peas, and green beans are rigid and not bendy. If they flex easily, they are not fresh and you should select something else to put in your basket. Likewise, chard, collards, and kale should be springy not droopy or limp.

Fruit should be fragrant.

Fragrance is a very good indicator of flavor when choosing melons, tomatoes, peaches, and pineapple. Close your eyes, put your nose right up to the fruit, and inhale. It should emit an aroma consistent with how you would expect it to taste. If you can’t smell it, chances are the fruit will be lacking flavor.

Gently press to test for ripeness.

Gently apply pressure near the stem of avocados and melons or on the side of peaches and figs. When the fruit gives slightly under the pressure of your thumb, it is ripe and ready to enjoy. If it is too soft, it may be over-ripe. If it is too firm, let the fruit sit out on your counter and test it again tomorrow or the next day.

Listen to the melons.

Hold a watermelon in one arm and thump it with the pads of your fingers (like a drum) to listen for crispness. The sound you are seeking is a higher pitched, clear “bap!”, not a dull thud or hollow sound. Melons such as honeydew, with seeds in the middle, will sometimes reveal a sloshing sound when you shake it near your ear. This indicates a very juicy melon that is ready eat.

Eat with the seasons.

Buying fruits and vegetables that are in season and locally grown will almost always lead you to the least expensive and freshest produce in the market.

Next time you are at the supermarket or farmer’s market, make it a complete sensory experience. With a little practice, you will become an expert at choosing the tastiest, freshest produce. Fruits and vegetables are an essential part of any diet which successfully promotes weight loss, health, and longevity so fine tune your skills and learn to choose the best.