Fitness In Real Life

Simple, Healthy, Delicious

noreply@blogger.com (Luci Gabel) — Wed, 22 Feb 2012 04:01:00 +0000

Mushrooms and Dark Greens

Mushrooms add a hearty element to a green leafy vegetable dish. My favorite of late is steamed mushrooms with steamed baby bok choy. You can substitute the bok choy for arugula, which makes a nice bitter side-dish, or steamed spinach, which is an easy crowd pleaser. All are good with fish, chicken or meat. This is fast and simple.

Ingredients:

A full steamer pot of baby bok choy, arugula, or spinach.

A cup or more of mushrooms (any kind - get creative!)

Directions

Mushrooms need to steam longer, so start to steam them first.

Add greens to the steamer, or use a separate steamer. Steam only til they get darker in color and bright green (5 min).

Put greens and mushrooms together on a serving plate.

Prep Time (wash ingredients): 5 min

Cook Time: 10 min

Nutrition information based on 6oz Bok Choy, 1 cup mushrooms

Calories: 101

Calories from fat: 3

Sodium: 116 mg

Vitamin A 160%

Vitamin C 141%

Calcium 16%

Iron 16%

*Vitamin % based on 2,000 Calorie diet

Get Your Sexy Back

noreply@blogger.com (Luci Gabel) — Sat, 11 Feb 2012 15:00:00 +0000

The exercises I show here work the large muscle groups of the back, the latissimus dorsi (lats) and the mid trapezius (traps).

Scroll to the bottom of the page for a written version. Feel free to print out the page for your reference!

The latissimus dorsi (lats) are big muscles that run from your arm pit to your lower back on both sides. These muscles pull your arm back and down.

From Gray's Anatomy (http://en.wikipedia.org/wiki/File:Latissimus_dorsi_.PNG)

The trapezius (traps) run from your middle and upper spine to your rear shoulder. They help to hold your shoulder blades down and back, pull your shoulder back, and assist in good posture.

From Gray's Anatomy (http://en.wikipedia.org/wiki/File:Trapezius_Gray409.PNG)

Why Strengthen Your Back?

In short, these muscles are working whenever you're pulling an object towards you. We use these muscles when we're doing things like:

opening a door
picking a box off the floor or a shelf
picking your baby out of the crib
pulling yourself forward from down-dog to plank
lowering yourself down from a push-up or into a yoga chatteranga
swimming
rowing
pulling yourself up a rope
pulling your wrestling opponent to the floor or
pulling your significant other in for a kiss

Obviously maintaining strong back muscles is super-important to performing countless, daily tasks with ease.

Not to mention they're key to upper body support and your ability to stand and sit upright and maintain good posture.

Strengthening your back muscles can help deter osteoporosis of the spine and help prevent back pain. And, when they're toned, you look better in your shirts and dresses, not to mention backless clothing and swimsuits!

Since these muscles are your pull muscles, you'll need to pull on something in order to exercise them properly. You can use weights, or an exercise band or tube which you can purchase at almost any sports store, or on my site. (Don't underestimate the power of an exercise band. You can get an intense workout with one that's strong enough.) The great thing about these bands is that they're inexpensive, and you can pack them in a small bag and bring them anywhere.

To get the most out of the exercises in the video above:

Pull slowly through your entire range of motion to create maximum tension
Hold it for a second at the end of the movement and contract your muscles for more intensity

To get the strength and tone that you're looking for:

Use a weight or band that allows you to do no more than 20 repetitions.
If you can do 20 or more repetitions, it's time to increase the weight or the tension.
If you're looking to build more muscle / gain more strength, aim to do 8-12 repetitions max.

Descriptions for Exercises in Video Above

Standing Rows with a band

Tie a knot into the middle of a band.
Place the knot behind the top of a door and close it firmly.
Stand tall with abdomen slightly in and shoulders back and down.

Exercise 1) Pull the band back with your elbows close to your sides for lats. 
Exercise 2) Pull the band back with your elbows out to the side for traps.

 Bent Over Rows with Weight

With weight in one hand, place the opposite hand and knee onto a bench or couch.
Pull the abdomen slightly in and bring shoulders back and down.

Exercise 3) Pull the weight back with your elbow close to your side for lats.
Exercise 4) Pull the weight back with your elbow out to the side for traps.

Standing One Leg Bent Over Rows with Weight  
Do only if you have good balance, core strength, and are proficient at the Rows above

With weight in one hand, lean forward from the hip joint, keeping the knee straight but soft.
Lift the opposite leg off the floor to hip height (less high if you're not feeling balanced)
Pull the abdomen slightly in and bring shoulders back and down. 
Lengthen the spine by reaching the top of the head forward.

Exercise 5) Pull the weight back with your elbow close to your side for lats.
Exercise 6) Pull the weight back with your elbow out to the side for traps.

Don't forget: It’s recommended that you talk to your doctor before starting an exercise program. This is basic exercise information for the general public. If you have injuries or other physical limitations, this exercise may not be appropriate.

To Yoga or Not To Yoga

noreply@blogger.com (Luci Gabel) — Wed, 18 Jan 2012 02:34:00 +0000

Luci Gabel, MS
Swapan Mookerjee, PhD

Recently, (January 5, 2012) the New York Times magazine published an article titled, “How Yoga Can Wreck Your Body”. The material was based on a book that's about to be released, “Science of Yoga” by NY Times' senior science writer, William J. Broad.

The article attempted to highlight the risks of yogic exercises with extreme cases that border on the bizarre. For example, the article mentions how one woman had a stroke while doing a backbend. One man struck a side-angle pose and broke 3 of his ribs. Another incurred severe nerve damage by meditating, sitting on his heels for hours a day.

These disturbing incidents, even though they occurred while doing yoga, are not common consequence of performing these exercises or routines. A stroke, for example, is not induced by backbends. Side-angle poses don’t inherently generate enough pressure to break one’s ribs. These two practitioners most likely had pre-existing medical conditions that, sadly, manifested during their yoga practice. Further, prolonged sitting on one’s heels, in our opinion, is unnecessary and extreme. It’s no wonder this man couldn't walk properly afterwards.

Yes, exercise and physical activity can be potentially dangerous, and there are increasing medical reports of yoga-related injuries. In fact, an article like this may be just what some people need to wake them up to this fact. Yet most of these practices are safe (if you avoid extremes) and given the 20 + million people involved in yoga in the US, the injury rates are extremely low.

Like any other form of exercise, yoga postures and routines must be performed with proper form. By definition, an “asana” or posture is a comfortable position. If you are experiencing pain and discomfort, this defeats the whole purpose of these practices. Yoga is for growth and personal development, not for self-infliction of pain and misery.

Choose an instructor that pays attention to detail, especially during the more difficult, and dangerous poses. A skilled instructor will explain to a beginner how the muscles should feel and where the body should be in space when doing the postures correctly. Learning and mastering physical skills is often a gradual process and should be taught in stages. In the case of more complex poses, a good instructor will make necessary modifications based on the learner’s needs. For example, inverted postures (e.g. Sarvangasana – shoulder stand, Sirshasana – headstand) do subject the neck and spine to high levels of stress. Loss of control and an eventual fall from these positions may cause severe injuries. So those still perfecting their skill in these positions could use the support from the wall, blankets or cushions. Advanced level instruction also requires correction and feedback, and more time for set-up especially for these postures.

Yoga exercises need to be approached like any other exercise or sport:

know your limitations
practice common sense
find a good coach and a good training environment.

Ultimately, your safety is your responsibility. Only you know how far your body can go. Only you know if something feels awkward or uncomfortable and when you should pull back or not do it. You aren't there to compete or compare.

Don’t push too far too fast. When you do this, you increase the chances of incurring injuries. Newcomers to yoga need to learn the basics, then move on to intermediate and advanced levels. It’s like working towards a black belt in martial arts or training for a gold medal in swimming: You don’t get there in a week, or in a couple of months - it takes time, often years.

Safe, sane practice can be the difference between finding the “incredible lightness of being” or risking pain and injury.

Choose a studio that offers multiple levels of classes, so you can find the class that fits you best. If your studio doesn’t provide levels to choose from, make sure the instructor provides lots of modifications if needed, so that you always have options.

The studio environment should be nurturing and non-threatening. Remember you're there for personal improvement, not to compete with others.

Choose an instructor that cultivates the yogic atmosphere of non-competition. One that encourages you to become familiar with, and embrace, your individual strengths and limitations. He/She will help you to have patience with yourself, encourage you only to do what you’re comfortable with, and instill confidence that your growth and change will come with practice.

My personal attraction to yoga is for the practice in breathing and quieting the mind, "letting go of the ego and being non-competitive". I also love yoga because it moves my body in all directions, which helps me to stay flexible and mobile, and it helps me to do everything else I do with greater ease and flow. I don’t take yoga to lose weight, burn calories, “detox”, or build muscle. I do cardio when I want to burn serious calories and work my cardiovascular system. I lift weights for building muscle. On days I don’t go to yoga I do regular fitness stretches for flexibility. Yoga isn’t a panacea, but it's a good tool to have in the tool box. Just like any other tool, people need to learn how to use it safely.

- Luci

Yoga is a holistic practice. The exercises and breathing routines are a part of Hatha Yoga - the physical aspects. As a long-term practitioner (30+ years), there are advanced postures I no longer practice. But I have moved on in my own development toward the physical and meditative aspects of yogic practice. Incorporating yoga into my regular workout routines (running, swimming, weight training) and blending moderation into my own lifestyle have revealed the true beauty of this ancient science.

- Swapan

My Co-Author for this post is Swapan Mookerjee, Ph.D., a professor of exercise physiology at Bloomsburg University, PA, who specializes in strength and conditioning, Yoga, and aquatics. His yoga training began in India, and has continued to progress along with his professional development as a teacher and practitioner.

What I Think about New Year's Resolutions

noreply@blogger.com (Luci Gabel) — Fri, 06 Jan 2012 20:15:00 +0000

In the last year or so I've seen a number of articles shunning New Year's resolutions, citing statistics on how few people actually stick with them after the first few months. Some say that New Year's resolutions are nothing but rituals and ultimately don't effect any change in our lives, therefore we should stop making them.

I can understand where they're coming from. After all in my profession it's common knowledge that January brings a spike in the number of fitness commitments and health club memberships that, by March, dwindles back down to what it was the year before. But, I still don't think that New Year's resolutions are worthless.

Resolution: the formal expression of an intention.

Ergo: The New Year's resolution, like any resolution, is one of the first steps towards getting what we want.

Successful people and businesses alike know the secret to reaching a goal is repeating the following 5 steps repeatedly until we reach the target:

Make a goal: Bring it to life by writing it down and telling people about it
Assess the current situation: Measurements are helpful when possible
Plan the action steps: Small steps with a time line works best
Perform the action steps: Small steps with a time line works best
Reassess: See if the plan is working and make adjustments if necessary

Do we have to create our goals in January? Of course not. But, January is a wonderful time to tie goals and plans into the rituals of the season. Making resolutions at the dawn of the New Year among friends, family and celebrations, can make the process even sweeter. Memories of these can motivate us to keep up our efforts even after the season is over.

I have a wonderful New Year's ritual. I do it every January - also in April, July, and October. It can make your planning and dreaming even richer, more meaningful, and more likely to become a reality. Try it if you like:

New Year's Resolution Ritual:

Give yourself 20-30 minutes to sit down and write. There's something special about writing goals. It signifies bringing your ideas out of your head and into real life. It also helps you to remember them.

Sit in a spot that makes you feel good and inspires creativity and positive feelings. Prepare yourself with pen and paper, a hot or cold drink, or anything else that might make you feel cozy and bring out your creative spirit.

Write the answers to the following:

What are you looking to be, have and do in the next year (think about all aspects of your life- work, health, family, other relationships, finance, fun, etc) Allow yourself to dream a little.
Where are you now in relation to these goals? (Any concrete measurement here is good).
For each of these areas, what can you do in January to move towards your goals and dreams? February? March? Plan as far out into the future as you feel comfortable. Make each action step small and something that you feel is attainable.
What are some things that you do or have now, that can further you towards your goals (I.e.: A gym downstairs; a buddy that wants to exercise with you)?
Are there things you're currently doing that might be detrimental to your goals (I.e.: don't get enough sleep, don't have healthy food in the refrigerator)? What are some small ways you can make changes here?
Who are some people in your life that can support you in moving towards your goals? How can you get support from more people?

Doing this exercise with a good friend can be even more satisfying and enriching. You can encourage each other, swap ideas, and be accountable to each other when you start to move forward.

Resolutions are a great ritual that can turn dreams into something real. Don't get rid of them, make them work for you! Once you've made them, start taking action right away. Make some quick steps forward, and then reassess your plan to make it work better. I want you to really get what you want this year!

If you have fitness, weight loss, or better health habits on your list of resolutions for 2012

this is for you:

My Mind Body Blast e-course is gearing up to start again on January 16th.

This course sets my students apart from the millions of others with the same goals because, when they participate they make progress right away! In just 6 weeks:

I help you to assess your current situation and make goals accordingly
I guide you in taking small steps towards your goals
There are plenty of ways to get support from me and your peers
There are no fad diets or crazy exercise plans
It's all about getting healthy in a way that fits your life and your preferences

We create healthy habits that really last. Lots of people have had great results. If this is something you're interested in, you can get great results too! Read about them here.

Since you're one of my readers - if you register for the course starting January 19th you can get it for last year's price, $169 - even though the 2012 price is $250. Use the code: FitInRealLife when you register.

This offer is only for the class starting January 19th. So go on over there and check it out: Mind Body Blast.

Alumni still re-register for $99. Just type in the code MBBAlum.

If you're on the fence, don't worry. If you fully participated in the course with nutrition, exercise and all of the other offerings and don't feel you've gotten any value out of it, I'll give you your money back. There's nothing to lose - but a little extra weight!

Go now - Don't wait! Mind Body Blast!

How I stick to my healthy diet over the holidays

noreply@blogger.com (Luci Gabel) — Thu, 22 Dec 2011 00:10:00 +0000

It's that time of the year when most of us have too much on our plate, literally and figuratively. Believe me, I know - while juggling everything on the to-do list it's easy to drop the ball on eating healthy! Here are three, simple things that I do to stay on the healthy eating track during the holidays. You can do them too as you host your holiday parties, attend your office functions and ring in the new year. Read on. (Or, just watch the 3 videos below if you're too busy to read!)

1.) Stick to the 5-A-Day Plan. Eating lots of fruits and vegetables during the holidays will ensure you get enough antioxidants, vitamins and minerals to keep your immune system and your stamina high during these cold and busy months. They also have lots of fiber and water so they'll keep you feeling full and satisfied with less Calories.

2.) Put a Cap on Your Treats. Keep a mental note of how much wine and other "extras" you eat. (Extras are foods that supply more calories than nutrients and aren't part of your regular healthy eating plan like alcohol, cookies, pretzels, etc.) Put a cap on how many servings of these you'll have each day - mine is 2 servings per day - but if you think that might be too strict, try 3 or 4 max.

3.) Have half-portions then you can go back for more. You'll feel like you had 2 servings when you only had one! Try not to have seconds of everything. When you do have them, take time to chew and really enjoy!

Here are some serving size examples: a serving of wine is 6-oz (about 150 Calories); two medium cookies (2.5" in diameter) are a serving (around 100 Calories per cookie); cupcakes are all different sizes but they run 200-500 calories depending on the size and what it's made of. How many extra calories can you spare? Decide before you get to the party, and stick to your decision.

A bonus tip if you're still reading: It's always easier to eat healthy when you're having the party at your own house. You're in control of what's for dinner, you can serve yourself smaller portions and pour yourself lots of water in-between servings of alcohol.

My guests play and make fun of me for being healthy and unconventional, but they also end up eating it all up! To top it off, they feel great the next morning (without any of that after-party guilt)! At my latest pre-holiday party we had lowfat popcorn, pitas, hummus and carrots while we waited on dinner. For the entree we had low fat bison sliders, kale chips and red wine. For dessert we had sweet tangerines and persimmons. Best of all, you get to show your friends and family that healthy eating can be tasty- and the party is just as fun!

What do Economists Say About Thanksgiving Meals?

noreply@blogger.com (Luci Gabel) — Thu, 24 Nov 2011 16:26:00 +0000

Happy Thanksgiving everyone!

I was sitting at the airport this morning waiting to board a plane to San Francisco. Having 2 hours to wait at Dulles I was browsing the internet and came across Ezra Klein's article in the Washington Post: The Behavioral Economics of Thanksgiving.

My entrepreneurial brain was intrigued. I figured I was going to read that our local grocery stores make over half of their yearly income in one weekend. Or - even more interesting to someone like me- a financial breakdown of how much we spend after Thanksgiving on exercise equipment from the QVC network...

Instead, what I found was a wonderfully entertaining article about how humans make decisions on what and how much to eat similarly to the way we make decisions on what to buy and how much to spend. (Not to ruin it on you but I'll tell you that we're very irrational).

As I kept reading I was giddy because I love it when someone else writes advice on eating that I 100% agree with and frequently give myself (and this was an economist at that!). Take a look if you're interested - The Behavioral Economics of Thanksgiving - then let me know if you use any of these techniques to keep your holiday eating more healthy, or if you just go all out on Thanksgiving!

How will You be Healthy this Thanksgiving?

noreply@blogger.com (Luci Gabel) — Fri, 18 Nov 2011 19:29:00 +0000

Have you heard the statistic that most people gain an average of 5lbs over the holidays? Although this is the norm for many, it doesn't have to be the norm at all.

I say it all the time ~ We need to plan our healthy eating and exercise in order to be successful at it. Even more importantly before any holiday, because just a little effort spent on creating a plan can have huge payoffs in the end. So let's do it together now!

Do you have plans to go away for the holiday? If so are you figuring in time for exercise? My plan is to always bring my running shoes and a few layers that can be worn for indoor or outdoor exercise. I also bring a travel yoga mat, so I can stretch out the stiffness of a long trip, do some ab exercises, or meditate before bed.

Do you have a plan as to how you'll eat healthy - at least some of the time - over the holiday? Turkey is usually the staple for Thanksgiving and I always fill my table, and my plate, with lots of healthy and delicious vegetable options to go along with it.

Here are three of my favorite vegetable side dishes on Thanksgiving. They always get rave reviews!

Green Beans with Dijon Vinaigrette
(click picture for recipe)

Cider Roasted Vegetables
(click picture for recipe)

Acorn Squash with Apple and Cranberry
(click picture for recipe)

Do you have a favorite Thanksgiving Day recipe that's both healthy and delicious?

How about your secret to fitting exercise in when you're visiting or traveling?

Share it here with fellow health-conscious connoisseurs!

My Favorite Leg Exercise and Four Things to Remember About It

noreply@blogger.com (Luci Gabel) — Tue, 18 Oct 2011 18:07:00 +0000

My favorite exercise for thighs and glutes is the lunge. It's an exercise that works the entire leg and it can be done without any equipment.

Women want to know how to tighten the back of their legs (hamstring area), lift their derriere (glutes), and make their legs look more shapely. Men want balance and stability, and they like exercises that are challenging to multiple muscles including the core. The lunge does all of this and then some!

There are a few different kinds of lunges. The lunge I am describing here focuses on hamstrings and glutes (back of the leg and derriere), but they also work the other muscles in your leg: the rest of the muscles around your hip, knee, ankle and your core for stability.

The video above is a basic lunge with a little extra twist at the end for those of you that are ready to make it more challenging. These basics also apply to proper alignment for yoga lunges.

The Basics:
Step one foot back and bend the knee as if you were going to kneel but don’t actually touch your knee to the ground. Then stand back up. Make sure your front knee stays behind your front toes throughout the movement.

Keep Your Knees Safe (Four Things to Remember):

1.) When bending your knees, keep them pointing the same direction as your toes. More specifically, try to get your kneecap to point in the direction of your middle toe, or as close to that as possible.

2.) As you move back put your weight into the heel of your front foot. As you move forward, distribute your weight evenly between the heel and ball of the foot, as well as the inner and outer foot. Don't press your weight into your toes, rather keep your weight concentrated between the ball of your foot and your heel.

3.) Bend your knee only as far as it feels comfortable. If it hurts your knee, don’t go there.

4.) Before doing any serious exercise like this, to keep your hips, knees and ankles working well for a long time, warm up and do a few stretches (in particular hamstrings, quads, calves).

Increasing Intensity:
No matter what level you’re at, always do as many as you can on each leg and try to make it even on both sides. Once you can do more than 20 repetitions on each side, move to the next level.

Level 1.) If you've never done lunges, stand next to a wall, table or chair – something to hold on to for support. Bend and straighten your knees as described above, keeping your feet in place.

Level 2.) Once you’re comfortable lunging in place, go from kneeling position to normal standing position, by bringing the back leg up to meet the front leg.

Level 3.) Do the lunge without holding onto anything. At first you'll find the challenge to be mainly in balancing.

Level 4.) If can do 20 lunges without holding on to a wall or a chair, and you feel balanced and confident that you won't fall, begin to do your lunges with a small weight in each hand. Gradually increase the weight as you feel comfortable.

It’s recommended that you talk to your doctor before starting to workout. This is basic exercise information for the general public. If you have injuries or other physical limitations, this exercise may not be appropriate.

Daily Whipping

noreply@blogger.com (Luci Gabel) — Wed, 28 Sep 2011 14:00:00 +0000

I was looking at my blog view results in Google Analytics, and found that the blog post that gets the most consistent keyword searches is one I wrote in the very beginning titled "The Daily Whipping".

This title came about because some of my exercise class students suggested I make this the actual name of my blog. (The conversation occurred during of one of my intense exercise classes so naturally, I don't blame them.) I lightheartedly titled the first post after their suggestion, but didn't expect it to get too much attention.

People that have hired me to be their coach have seen my task-master side as well as my gentle side.
Well, numbers don't lie and it seems as though there are a lot of people out there who wouldn't mind seeing the tougher side of me. So, in order to please the public, I'm going to write a "Daily Whipping" post every now and then.

For this "Daily Whipping" post (wow, double entendre!) I'll start with the whip and end with the gentle nudge. Feel free to read it all, or just stop after you feel a bit of a sting.

The Whip

Did you know?

Simply to maintain a healthy body we need a minimum of 30 minutes of moderate-intensity physical activity- 5 days per week - in addition to everyday activities.
Guidelines according to ACSM, USDHHS, WHO, AHA

Significant weight loss is unlikely if you do less than 1 hour per day - 5 days per week - of moderately vigorous exercise (or 250-300 minutes per week).
ACSM research review 2009

Sixty percent of American adults are overweight or obese, and yet 33% of American adults never exercise and 55% don't even know what vigorous activity feels like, let alone do it. Ever.
CDC report 2010

Come ON people - Let's get with the program!!!!

The Gentle Nudge

If you haven't been exercising regularly, you don't need to ratchet up your fitness from zero to 100 all at once. In fact, small bits of movement can be very beneficial. For example:

As little as 60 minutes of walking per week (less than 10 minutes a day) is associated with reduced risk for cardiovascular disease. In fact, women who walked 1 hour per week in the Women's Health Study of 2001 had half the risk of women who did not walk regularly.
The Women's Health Study, Lee 2001

After a single bout of exercise, blood pressure will go down immediately and last for several hours. This "postexercise hypotension" effect will occur even after only fifteen minutes of light or moderate intensity activity and is most obvious in people with high blood pressure
Guidry et al. 2006, MacDonald 2002

Fifteen minute cardiovascular or strength workouts can improve cardiovascular health. After doing these15 minute workouts, 7 days per week for 3 months, participants in a study done by the National Heart, Lung, and Blood Institute, had significantly reduced cardiovascular risk factors.
Lippincott et al. 2008

If it feels scary to think about moving for 30 minutes 5 days per week, begin by doing whatever you can to move a little more because anything is always better than nothing.

Let me know what you think about this post in the comments below.

(Picture credits: Whip by Johnny Cadell, Teddy from iStockPhoto.com)

It's Time for Fitness Online!

noreply@blogger.com (Luci Gabel) — Tue, 20 Sep 2011 18:39:00 +0000

Mind Body Blast online starts this Monday - September 26th!

(Click to view how Mind Body Blast Online works.)

"I am a fitness program junkie. I have read them all, tried them all. Every time I would start something new it would last about a week before I was overwhelmed by the counting and the time commitment and the rules. Luci changed that and is such an inspiration. She is positive without being an annoying cheerleader and tough without being intimidating.

She broke everything down into tiny little steps that I could actually do each week. I was making changes without even realizing I was doing it. And the support of Luci and the other members of my class over the six week period helped keep me on track. They were there to give me advice when I was floundering and give encouragement when I needed it. I can't say I haven't slipped since doing her program over a year ago, but I can say I have a solid base to go back to when I need it and that has helped immeasurably."

-Brooke

Click here to register for your Mind Body Blast!

I'll see you there!

Win a scholarship to Mind Body Blast:
Write to me at luci@lucigabel.com and tell me how this class could help push you out of your comfort zone. If you're an alum, write a testimonial for the class that I can use on my website. Three scholarships will be awarded, two winners have already been chosen and we're getting close to picking the winner for the third round.
It could be you!

Are You Living Your Best Life?

noreply@blogger.com (Luci Gabel) — Thu, 08 Sep 2011 21:17:00 +0000

The internet groups and motivational coaches I follow online have all been promoting a common theme lately which is"Live Your Best Life" and discussing the requirement to step outside of your comfort zone in order to do so.

This especially speaks to me because LuciFit, LLC is growing and I'm making some big choices right now for the company. In fact, one thing I find recurring in my morning thoughts is that in order to become much more than I am today, I need to be willing to get a little uncomfortable. We all need to stretch and get out of our comfort zones in order to grow, which brings me to something I'd like to share with you.

One of my favorite online blogging communities is The Secret to Success is Support "SITS" a community of over 9,000 women bloggers. A few days ago they published How to Live your Best Life, by Miranda (from A Duck in Her Pond), who is a wonderful storyteller. Here are a few quotes from her post:

"What if you allowed yourself to not only dream, but to live the life you dreamed?

What you need to do is simply imagine....If you could do anything, what would you do? Not what you should do, but what would you really want to do?

If you imagine a life of freedom and possibilities, build that into your life. If you crave structure, then build it. Even if your "big dream" is to be an interior decorator, start small. Start a Pinterest board or blog. Go to decorating stores. Redesign a friend's living room. It may not be the ultimate dream or the perfect fit, but it's fitting your passion into your life. And when it's time, you can take bigger steps. And when it's not, you can step back.

The wonderful thing about living the life you imagine is that your imagination is only limited by one person--you"

You can read the whole post here: How to Live your Best Life

What are your dreams?

Are you stretching and reaching for them these days?

Share a little about them in the comments below....

P.S.: I can help you to step out of your comfort zone and get healthy no matter where you live or what your schedule. My online 6-week mind/body course in fitness and nutrition starts on September 26th. Hop on over here to take a look: Mind/Body Blast

P.S.S.: There's an early registration discount if you register by September 12th - This Coming Monday.

The Secret to Keeping Your Weight Loss

noreply@blogger.com (Luci Gabel) — Thu, 25 Aug 2011 13:19:00 +0000

When most people start to lose weight, their intention is to exercise and eat healthily for a certain amount of time. They think, if they can survive these changes for as long as they need to lose "X" number of pounds, they can handle it. In the back of their mind, they can't wait to have that fried chicken again, or sit on the couch after work and not have to do that darned exercise.

Once the weight is gone, they're liberated. They go back to eating the same things they used to eat, and eventually stop exercising. The weight slowly creeps back up, and sometimes there's even more of it.

Observe the obvious: What we were doing when we were overweight is what got us to being overweight in the first place. Returning to those habits after weight loss is just going to put us back in the same place, or worse.

Why is it so hard to lose weight and keep it off?

Because many of us are most familiar with, and really only know how to be in one of two categories:

1.) Unfit and Overweight

Or

2.) On a Diet

Unfortunately many of us have little experience with the third category, and aren't practiced in maintaining the position once we're there:

3.) Fit and Healthy

Maintaining fitness and health for the long run doesn't come naturally to most people, and it requires a little learning and practice to get it down. Here's a little insight into how to get off the roller coaster if you're on it, and begin to be fit and stay fit:

The next time you start on a weight loss venture, instead of "dieting" create new eating habits that support a new, lower weight (less calories, more fruits and vegetables, whole grains and low fat, organic meats). Along the way learn new foods and recipes that are both healthy and taste good. Once you've gotten to your ideal weight, you'll have developed lots of healthy habits that will sustain your new, healthier body.

The next time you start to exercise, figure out what you like (or hate the least). Then, to motivate yourself to exercise, focus not only on the calorie burn and the awesome body you'll get but, focus on all of the other things exercise does for you - the increased alertness, the energy, the positive outlook, better sleep, better skin, lower risk of heart disease and diabetes (I can go on and on). These are the things that will keep you exercising long after you've lost weight so you can keep it off and reap the benefits regularly.

Are you interested in learning how to incorporate healthy eating and exercise into your life in a way that's sustainable for the long term? Would you like to have an expert coach lead you through the fundamental changes and the big hurdles? Six weeks is about the minimum time it takes to create a habit. I've created a 6-week online course, Mind Body Blast, where I give participants just a couple of goals to focus on each week so it’s really simple. Every week we build onto what we've done the week before, so in 6 weeks you’ll have some new habits and make one giant step towards a more fit, healthier you. It’s all on line, so you can do it anytime, from anywhere. And, there's plenty of discussion and support from me and peers.

The next class starts September 26th. If you're interested, hop over here to find out more about it: Mind Body Blast Online

Oh, by the way, there's a discount if you register by September 12.

See you soon!

Congress, Road Rage, and Mindful Eating

noreply@blogger.com (Luci Gabel) — Tue, 09 Aug 2011 13:54:00 +0000

I was traveling down the highway listening to NPR talk about how congress is running out of time to find a compromise on our budget, but has plenty of time to perfect their skills in making each other look bad. Near the 395 turnoff from route 1, it became obvious that everyone in my lane needed to merge in order to go around some construction ahead.

The car behind me in the lane to which I was merging sped up three times to make sure I didn't get in front of him. As he rolled past me, now with about 6 inches between our cars, he let down his window and yelled an explicative at me as I yelled back at him "It's obvious we're all merging here!"

He responded by making a face at me and I had to laugh. I thought this was his way of easing the tension. So naturally, when he rolled down his window a second time I rolled down mine, thinking he was going to make a joke. Instead, he threw the contents of his water bottle at my face and into my car.

"You've got an anger management problem, Dude!" I yelled back at him as he pulled in front of me and sped off to an exit.

When I got home I was sad because all I could think was: Why does it feel like so many people have lost the basic values of being nice, and kind, and decent? At the very least, what about the fact that we're living on this planet with other humans, and the basic knowledge that everything works better when we play nice with each other?

I wanted to soothe myself from my sadness in some way and I immediately thought about eating. Yes - food could be nice. Food could lift my spirits especially if I choose something sweet and a little splurge-y like ice cream, or chocolate.

Up until a few years ago I'd have found some food in the fridge that made me "happy" and ate it, simple as that. No second thoughts. But, in the last few years I've been working on being more mindful with everything in life. Mindfulness, essentially means being present in the moment and consciously choosing your actions instead of doing things out of habit - or mindlessly.

Due to this practice I was able to catch myself getting ready to eat mindlessly. This is the conversation I had with myself: (We'll call (H) my habitual side and (M) my mindful side.)

M: "What should I do now?"
H: "I'll eat something yummy. "
M: "Are you hungry?"
H: "No."
M: "Then why eat?"
H: "Because it'll make me feel better."
M: "Will it?"
(Pause.)
H: "No."
M: Then how about doing something that will really help you feel better?"
H: "Like what?"
M: "Let me think..... (a few more seconds pass). Maybe writing down your experience in your blog. Or, exercise. You always feel better after exercise. You can take out your aggression on the weights. Either of these things would truly help you feel better, not just distract you from your thoughts like eating would. To top it off, you won't feel like a fat slug after mindlessly eating a whole lot of junk.
H: "That sounds convincing... but, are you sure food isn't the answer?"
M: "Yes. Now I am."

So, here's the blog post I wrote to get all of this off my chest. After writing it, I went to exercise The workout really turned my day around (as it usually does) and I felt great after doing it.

If anyone can figure out how to make people see the benefits of being nicer to each other in this big world, please let me know because I'd like to help. Otherwise, I did learn today that it's not a good idea to roll down a window for an angry driver - ever.

At the very least I hope this post helps a few people out there get a little insight into how mindfulness can work when it comes to eating. If you find yourself getting ready to eat mindlessly, stop for a moment and ask yourself whether food is really what you need. Lots of people have made successful strides in eating healthier simply by becoming more mindful.

Til next time, stay happy... and healthy!

Planning a Trip to Europe? Make Sure to Bring the Right Bag

noreply@blogger.com (Luci Gabel) — Tue, 02 Aug 2011 16:00:00 +0000

What kind of purse REALLY works for traveling? It might not be the kind you think.

While visiting the Côte d'Azur this summer I needed a bag that would tote money, reading material, a hat, sunscreen, phone, water bottle, maps and more. Amidst getting my shirt stained and money stolen, here are the important lessons I learned about what makes for a good bag on travel.

Did you have any similar experiences? I'd love to hear them in the comments section.

Motivate Yourself to Exercise - Anywhere

noreply@blogger.com (Luci Gabel) — Sat, 23 Jul 2011 20:02:00 +0000

I'm in Cannes, talking about how I got myself to go to the gym while I was on vacation.

Everyone has challenges when it comes to exercising and scheduling when they're outside of their daily routine (sometimes even when they're in it!). Watch the video below for a few good tips on how to motivate.

By the way, I'm thinking about Vlogging (video blogging) more in the future. I'd love it if you'd tell me what you think about that in the comments section!

How to Enjoy Food and Fun on Vacation Without Gaining a Pound: Two Points to Remember

noreply@blogger.com (Luci Gabel) — Sun, 10 Jul 2011 21:22:00 +0000

In my last post I shared pictures and wrote of the eight cities I visited on the coast of southern France. I mentioned that I did not want for anything when it came to trying new and exciting foods.

How does one enjoy food and relax on vacation without gaining weight? Below are my two, tried and true pieces of advice for accomplishing that.

First and foremost remember: Eat healthy food first, treats second. While in Southern France this time around, I sampled a lot of delicious food. But it was just that - small samples. Otherwise, I stuck to eating lots of fruit and vegetables, lean meat (mainly Mediterranean seafood), and a little grain and dairy - the way I usually eat at home.

Keep in mind, the food wasn't all the same as usual. I got to try fresh foods from the local markets of southern France, which are unique and different in their own way from what I eat at home.

Fresh seafood cooked in white wine - delicious, healthy and light

Cheese and Chocolate - For small samples only

These fruits and vegetables are made of chocolate!

To be honest, whole grains went out the window because baguettes are queen in France and they’re rarely made with whole wheat. Across the street from us was a bakery that made fresh ones every few hours. (The next closest bakery was about 300 feet away.) Even so, we ate bread in modest amounts and along with our meal so I still got to enjoy my share of crunchy, warm, soft goodness without overdoing it.

Bread, Bread, Bread!

Second, and equally important, don't throw exercise out the window because you're on vacation. Exercise is half of the equation when balancing calories in / calories out.

When I’m talking about exercise, I mean heart pumping, sweat-making, exercise, not just walking about. Even though you may walk a lot when touring which amps up the calorie burn, maintain your regular workout routine as much as possible.

Since there’s no work to interfere, I usually do more exercise on vacation than I can otherwise. It balances out nicely because sometimes I also eat a bit more.

The Hills of Eze

How does one fit exercise into travel? Schedule your workouts at the beginning of the week, and get them done at the beginning of each day. That way, if you get sidetracked by something fun - not to worry because you've done your exercise.

I completed 8 days of regular exercise on my 2 week trip using this technique. Five days in the first week, and 3 in the second. If that sounds like a lot to you, when I break it down it won’t seem crazy.

Here’s how I did it:

Upon arriving in Cannes, we ran around the city. This is how I get a quick view of what the place has to offer, and make mental notes on what I want to see later, all while getting my exercise done. A quick run (or walk) also really helps you to feel better after a day of travel.

Villas in Cannes

We found a great run route and made a schedule to run it at least every other day before lunch. Sometimes we ran to the sea and jumped in, other times we ran towards the villas on the hill. We saw some impressive homes while dodging the Lamborghinis and Ferraris like a mini obstacle course.

Note: You don’t have to run, fast walking for exercise works well too.

One morning I did about an hour and a half of Pilates and Yoga in my room while my companions went to the market. When traveling, a yoga or Pilate’s session can really get the kinks out of the body.

During the second week I spent more time touring so there was less time for exercise. That week I did lots of walking while touring but I still fit in 3 days of regular exercise. I ran one morning through Cannes, and one through Paris. And, one morning I went to a gym before heading off to Monaco.

Now that doesn’t seem too crazy, does it?

Ancient Amphitheater in Monaco

Monaco

I wrote these last few posts to share with you how exercise and eating right is possible even when your schedule is abnormal, like when traveling for work or pleasure.

Travel and fun doesn’t have to equate to weight gain. In fact, vacations can be your way of getting healthier - physically, mentally, and spiritually. They don't have to equal spending a lot of money or overindulging in food. But, they should help you to feel rejuvenated and refreshed, and give you some wonderful memories.

Eight cities in 2 weeks: Travel, Food and Fun

noreply@blogger.com (Luci Gabel) — Mon, 04 Jul 2011 17:48:00 +0000

In a CNN post a few weeks ago was an article about how Americans get very little vacation time compared to our European counterparts. In the comments section, someone wrote “Vacations are overrated. You just spend a lot of money, eat more than you should and gain weight”. Wow, I don't know what was more depressing, the comment or the article!

Going away on vacation and gaining weight isn’t unusual. Many people go on vacation and come back with more weight than they left with. Even my clients do sometimes, despite the fact that we discuss their eating plans in advance of their trip, they usually have trouble getting it right the first few times.

I just got home from a two-week trip to France, and memories of my latest jaunt are still fresh in my mind. So, I’m going to take the opportunity to show some fun pictures and share a bit of my travels with you. I'm also going to offer up some guidance and easy examples on how to maintain your fitness and your waistline, while indulging on travel.

Sunset on Cannes beach

I visited eight cities (and then some) in 2 weeks. I flew from Washington, DC to Paris. From there I took a train to Lyon, a large and beautiful city right in the middle of the country. Then, I went to Cannes via the railroad, and stayed on the Mediterranean for 10 days.

In my last post I wasn't sure if I was going to stay in Cannes and relax most of the time, or amp up my vacation and travel a bit more. I decided while in Cannes to take several day trips:

First to Nice, for beaches, the food market, and some great clothing shopping.

Nice beaches

Then to the country of Monaco, where I took a tour of the Royal Palace, the gardens, and the Cathedral of Monaco.

And to the casinos in Monte Carlo (while in Monaco).

Then to Eze, (which, may have been my favorite city).

We took a day to drive along the coast of Southern France.

On the way home we spent a night in Paris.

Avenue des Champs-Élysées

And a night in New York City, before finally arriving back in DC.

Credit: Trip Advisor, Plspoon

Some of my clients have expressed their disbelief that I eat anything delicious or adventuresome while I travel because I stay fit and don't gain any weight while doing so.

That's baloney! (Pun intended.)

Ham and Prosciutto in the Market of Nice, Sunday afternoon

When I landed in Paris I was so hungry that I had to eat at an airport shop - and I’m glad I did. I had the best baguette sandwich with tomato and mozzarella, ever.

In Cannes, we sampled fresh seafood, great fruits, vegetables, fresh baked breads, wines, and even some of the unique pates, cheeses, and tapenades of the region.

In Eze we had an amazing (and pricey) glass of champagne while overlooking the most beautiful ocean view from a cliff at restaurant, Chevre D’Ore. The view was worth the price...

Later that night we had a thin crust pizza in a teeny little restaurant that was literally inside a cave! Check out the video below for a peek at Eze.

In Paris, I dined on a shepherd’s pie made with duck, sipped delicious wine, and indulged in a fruit tart. In NYC I had some of the best Russian blintzes with sour cream and salmon.

In my next post I'll share with you how I ate everything I wanted and didn't gain a pound.

Stay tuned.

Hello From Cannes

noreply@blogger.com (Luci Gabel) — Tue, 07 Jun 2011 12:55:00 +0000

Hello everyone, from Cannes, France!

Although the Cannes Film Festival is here every year, I still expected it to be for the most part a sleepy beach town. Silly me!

Cannes is like a small Paris, with a beach. It's a city ALIVE and bustling with people doing business, shopping, touring, and sitting at cafe's. There are a handful of public beaches and just as many private ones. There are harbors filled with yachts large and small. And, the stores lining the beach promenade are to the likes of Gucci, Hermes, and Louis Vuitton.

I'm in fact staying a little further away from the bustling beach in the hills where there are flowers, trees and chirping birds amongst villas and winding streets. Here's a view from our apartment looking south towards the beach:

Here's a view towards the north:

We've been getting up in the morning to stock up on food at the market (which I hope to show you in a video soon). Then, we usually drop off the food and run to the beach and back for daily exercise which, of course, involves hills. We bought some goggles and a few times we've inserted a swim in the middle of the run.

The afternoon consists of either touring or shopping. We took the train to Nice on one of the days and walked around there. Walking the entire the day has definitely added some calorie burn to the regular exercise, that's for sure. It's good because it'll balance out the little bit of wine, cheese and chocolate tasting that I've been doing while here!

We're usually back and cooking dinner in our apartment around 9pm. Voila.

Here are some of our tasty finds from the market:

Our first lunch. (Note to my students - this meal has four selections of fruits & vegetables, one protein and one grain. Balanced eating can be done anywhere!)

I think I need to work a little on relaxing. I tried to get a nap this afternoon but just couldn't sleep. I have too much to do before I leave and I can't believe I'm only here for less than a week more! I'm in a dilemma about wanting to try to get to a few other cities in the next few days - or just relax here. What a quandry...

Keeping the Weight Off Once It's Gone

noreply@blogger.com (Luci Gabel) — Fri, 27 May 2011 17:56:00 +0000

In my last post, I provided a link to my e-health radio interview where I talked about some of the biggest stumbling blocks people encounter when they're trying to lose weight. This week, I'd like to touch upon the biggest reason why so many dieters have a hard time keeping weight off once they’ve lost it.

For years I've been helping clients and students to lose weight. In this time I've observed time and again how the average approach to weight loss leads to putting pounds back on after not too long. One of the biggest reasons this occurs is the following:

When most people start to diet and exercise they do so with a temporary mindset. Most believe that exercise is painful and dieting takes all of the foods they love away from them. So, they set out to make these lifestyle changes only long enough to lose "X" number of pounds. Once goals have been achieved they return to their old eating habits and stop exercising. Of course, this series of events causes the weight to come right back on, and sometimes even more than before. Thus, the famous yo-yo dieting cycle.

The maintenance phase of weight loss isn’t a mystery, but it is illusive. Since what we were doing before was what got us into our unhealthy state in the first place, these are not the habits we should return to with our newfound healthy body if we want to keep it!

Unfortunately, most of us have only been in one of two places for too long: overweight, or trying to lose weight. With that in mind, how do we begin to live life as a fit and healthy person when it's been too long to remember what that looks and feels like?

There's a simple answer - We need to prepare for life with a fit and healthy body while we’re losing weight.

For example, when we start to diet our new ways of eating should not only support our weight loss, but they should also support us in learning new foods and recipes that are both healthy and taste good. When we've reached our goals we should be able to simply turn our diet into healthy eating habits. This, of course, comes with a little bit more leeway for eating things we really like that aren’t as healthy. Learning this is paramount to being able to keep our new, healthier weight.

When we start to exercise, we need to find out what we like (or hate the least). Then, we exercise not only for the calorie burn and the beautiful body, but for the increased alertness, the energy, the positive outlook, better sleep, better skin (etc., etc.,). In doing so, we exercise not only for the weight benefits, but for everything else we get from it. This is how we continue to be motivated to exercise long after we've lost weight and keep our healthy body long into the future.

Finally, each time we make a change it should be reasonable. Diet and exercise changes work best when we change one small thing until we get it down, and then take the next step. This is how we get to be familiar with each new stage of the game, so it becomes a more natural part of our life instead of a giant effort all of the time. When we do it in this way, it's much more sustainable.

I coach students in incorporating healthy eating and exercise into everyday life in a way that's realistic and sustainable in my online class - Mind Body Blast. I give my blog readers advanced notice when the next one is about to start, so keep watching for that if you're interested.

Also, everyone on my fit-tips e-mail list get tips on realistic, healthy, everyday living. These are tricks that I use myself and tips I give to my clients. I also give special discounts on classes and other events to my e-mail list, so click here to get on that if you haven’t already!

Happy Memorial Day, everybody. Do something fit and healthy this weekend! As for me, I'm off to Cannes, France and I'll be posting my "fitness and health on vacation"pieces from there in the next couple of weeks. Bonjour!

Five Things Everyone Should Know About Losing Weight

noreply@blogger.com (Luci Gabel) — Thu, 19 May 2011 18:10:00 +0000

Early this month E-Health Radio contacted me about an interview. They asked if I could talk with them about 5 important things people need to know regarding diet and exercise.

Wow, I thought, that's not an easy task! We're talking about picking 5 things, out of millions that I feel are important! Needless to say, it took me a few days to figure it out.

I finally decided to talk about the topic that many of my clients are currently focusing on:
Losing weight and maintaining realistic expectations while doing it.

A few other interesting tidbits were aired in our conversation too. For instance:
A big, hidden weight-loss saboteur. And, what I think is
a well-kept secret to weight loss which we discuss near the end of our 9 minutes together on air.

If you'd like to hear the five points I spoke about in the interview, click here: Luci's E-Health Interview

Eric, the host, was super friendly and made everything easy. He even allowed me to mention my online class Mind Body Blast (Thanks Eric)! My intention for this interview, however, was mainly to give listeners some valuable information that they could use immediately on the path towards fitness and better health.

If you listen to the interview I hope you find it helpful, and I'd love to know what you think about it in the comments below. (If you're getting this blog via e-mail, click on the title at the top to get to the actual blog page to comment.)

Next week, I'll be posting about the 6th most important thing people should know: How to avoid yo-yo dieting and keep the weight off once you lose it. Keep your eye out for that!

8 Healthy Gift Ideas for Mom

noreply@blogger.com (Luci Gabel) — Thu, 05 May 2011 17:00:00 +0000

It's always a great idea to support the people you love in their healthy endeavors (or provide a nudge in that direction if the case may be!). I love to give exercise-related gifts. Healthy foods are another great option. These kinds of presents are pretty uncommon, and for that reason can be a good surprise!

Here are a few ideas if you haven't yet decided what to give dear Mom on her day. I'll start with the most interesting first:

1 .) Six weeks of expert advice and support online for getting fit, eating healthier, losing weight, and feeling great (Next Class Starts May 15th):

YES - I'm giving discounts to my blog readers! Purchase by May 8th, Mother's Day, (enter the word blog in the discount code section) to get $20 off. (And just an FYI, I give even bigger discounts to my FitTips e-mail subscribers, so sign up for that if you haven't already!)

2.) Healthy cooking ideas: Rocco was on the Nate Berkus show, sharing great ideas on how to revamp old comfort food recipes into versions that are just as tasty, but better for you. I'll be getting this book for myself soon!


150 of America's Favorite Comfort Foods, All Under 350 Calories $13.20

3.) Yummy, healthy snacks: You can have them delivered. Or, go to your local gourmet foods store and pick out a few, interesting snacks that Mom wouldn't normally buy for herself.


Awesome Fruit Basket by Stew Leonards $79.99

4.) A fitness ball: All you really need at home is a mat, some weights or bands, and a ball. If your Mom is new to exercising with a ball, it's good to get her a kit with instructions. Giam has some good products in these areas.

Giam Total Body Balance Ball Kit $24.99

5.) An extra thick yoga mat: The extra thick mats feel great on the spine especially if you're also using them for abdominal work. You can do Pilates rollups, teasers, or yoga boat poses without feeling too much pressure. Here are some mats from Yoga Accessories.com, which I think is a great place to buy yoga toys (I've got links to them in the "shop" section on my site).


Yoga Accessories 1/4" thick High Denisty Yoga Mat			$20.95

6.) An armband for her tunes: When Mom has something to listen to, she'll work out harder, and longer.

Add Belkin Dual Fit Armband $12.99

Tuneband $15.99

7.) A set of exercise bands: It's so important for Mom to do resistance training to strengthen her bones and keep her muscle mass. These are "must haves" for all beginners.

FlexCords $44.99

8.) A session with a personal trainer, a dietitian, or a set of exercise classes: This is a unique gift that I've been lucky enough to "be" several times. There's nothing like getting Mom or someone you love a session with a specialist in an area where you know they'd love some guidance or motivation. Find someone in your locale that's highly recommended, or check out my site for my rates on skype and phone consultations where I work with people around the globe.

Those are just a few thoughts of mine. Do you have some unique gift ideas? Share with us in the comments section below.

Happy Mother's Day to all of the Mothers whom I've had the pleasure to know and serve, as well as to those wonderful Mom's in my circle of family and friends!

Skinny Comfort Food

noreply@blogger.com (Luci Gabel) — Sun, 27 Mar 2011 18:25:00 +0000

Do you think you need to starve yourself in order to lose weight? Do you think eating healthy requires feeling hungry all the time? If so, let me dispel that myth right now:

1.) We do not have to feel hungry when we're losing weight.
2.) We can and should feel satisfied and full when we're eating healthy.

One of the first things I tell my clients when they're embarking on a healthier, lower calorie diet is to eat more vegetables and fruit. These two food groups are packed with vitamins and minerals, have less calories per serving than all other foods, and they fill you up so you're satisfied with less. They're a dieter's dream - and a fit person's fetish.

When I say eat more vegetables, I mean start to explore all of the substantial vegetables out there.
Not just salad.

Fill your plates with beans, broccoli, cabbage, peppers, squash, carrots and on and on! These are hearty foods that will fill you up with substantially less calories. Not to mention all of the vitamins, minerals and phytochemicals (anti-aging, cell-protecting ingredients) we get from eating plants.

If you're looking for a filling dish, that satisfies like comfort food, try this Golden Root Vegetable Stew. It's a creative rendition of another super tasty bean and vegetable stew I make - which I'll be adding to the blog soon, so stay tuned!

This dish is packed with vitamin A. Actually, they're carotenoids - precursors to vitamin A which are transformed into vitamin A inside your body. Vitamin A protects the skin against free radical damage, repairs DNA, helps regulate the immune system, and is necessary for low-light and color vision. The beneficial blast of carotenoids come from the parsley (5,054 IU per cup) and the swiss Chard (10,717 IU per cup).

It's also brimming with potassium which helps muscles to contract and nerves to transmit signals smoothly. The generous dose of potassium comes from the swiss chard (960 mg/cup), the beans (755 mg /cup), the beets (152 mg for one, 2" diameter beet) and the mushrooms (170mg/cup).

To top it off, the beans add a nice amount of protein, and the dish is full of fiber.

In this case, small portions are very filling! Don't forget to chew your food well when eating hearty vegetables like these - it helps them to flow through your system with ease.

It compliments any seafood or lean protein. If you're really hungry try it mixed with a cup of whole wheat rotini.

Golden Root Vegetable Stew

Ingredients:

• 2 tbs olive or grapeseed oil, more or less
• 3 medium yellow beets, peeled and sliced into rounds
• 2 large carrots, peeled and sliced into rounds
• 4 cups mushrooms (preferably shitake and baby brown for all the flavor) cut into large sections
• 2 large parsnips, peeled and sliced into rounds

• 1 bunch parsley, washed and chopped, thick stems discarded
• 2 or 3 cabbage leaves, chopped
• 1 bunch chard, preferably white, washed and chopped
• 1/4 cup tomato paste
• 3 to 4 cups cooked white beans, like cannellini or navy

3-4 pinches of Saffron
1/2 tsp Cumin
2 tsp Herbs d'Provence
3 oz or so of white wine, preferably white burgundy or chardonnay

This dish is so flexible, you can increase or decrease any of the ingredients according to your likes and dislikes. You can also play with different mushrooms and different types of beans to make things interesting.

Preparation:

Put the oil in the bottom of a deep pot and turn the heat to low.
Add the beets, carrots, mushrooms and parsnips and cook - stirring occasionally- until they soften, which takes about 10 minutes.

Add the saffron, cumin, Herbs d'Provence, wine and tomato paste and stir.

Add the parsley, cabbage and chard and cook, stirring regularly, until everything is softened but not browned.

Mash the beans so that they're about half mashed and half more-or-less whole. Add this to the pot, and enough water to make the whole mixture stewy but not watery.

Add salt and pepper if desired (we usually don't add any)

Continue cooking, tasting and adjusting the seasoning as necessary, until all the vegetables are very tender and the soup is hot. Serve hot or warm.

Servings: about 6 bowls

Nutrition Information: (approximate):

Calories: 398;   Protein: 18g;   Carbs: 75g;   Fat: 6g; Sat Fat: 1g;   Fiber: 17g;
Cholesterol: 0; Sodium: 206 mg

Vitamin A: 9,877 IU;   Vitamin C: 71mg;   Calcium: 245mg;   Iron 8.8 mg;
Magnesium: 193 mg; Potassium: 1,780 mg;   Vitamin D: 30 IU;   Zinc 4.1mg

Abs 101- Targeting the Lower Abdominal Region

noreply@blogger.com (Luci Gabel) — Mon, 14 Mar 2011 23:08:00 +0000

These exercises target your lower abdominal area. They're also great way to strengthen your abs without getting your neck, back, and other muscles involved.

Mastering these techniques will help you get the most out of all other abdominal exercises you do. In fact, when you can do these with good form, you'll be able to take on more challenging exercises (like the ones in my advanced abdominal exercise video) and avoid injury while you're at it.

By the way, did you know there's no such thing as "upper and lower abdominals"? The muscles attach the ribs to the hips and go side to side, up and down, and diagonally. But, we can choose exercises that focus more intensely on the upper or lower side of the muscle. That's what we're doing here!

So, So Sorry

noreply@blogger.com (Luci Gabel) — Sat, 12 Mar 2011 18:29:00 +0000

I was getting ready to post another fitness discussion today, but I just had to pay some attention to the earthquake... and then the tsunami... that hit Japan yesterday.

This morning we watched so many eyewitness accounts of the disaster that hit yesterday, as people had made video recordings with their cameras and phones and sent them in to the news. Technology is very helpful when it comes to sharing, isn't it? It makes us all feel that much closer. At the same time, we can feel each other's pain that much easier.

Headlines on CNN.com this morning show footage of the horrible destruction:

Entire Towns Engulfed by Tsunami

Quake Moved Japan Coast 8 feet; Shifted Earth's Axis (It shifted the earth's axis by nearly 4 inches.. that's amazing)

9,500 Missing in One Town

Videos show ocean water filled with boats, cars, homes, and flames crossing the countryside. You can see cars moving on roads and bridges being captured by the water, some drivers trying to drive away, others jumping out of cars and running. I wondered if anyone was able to outrun (or even out-drive) that water.

I want to take this time and break from my normal, daily routine to send thoughts of love to those in Japan who won't have a normal routine today... or tomorrow... or for a long time.

There's only one thing I'll say about fitness here: it will take many, able bodied men and women a long time and lots of effort to help find the survivors and then bring the country back to a sense of normalcy.

My heart goes out to Japan. I'm so, so sorry.

Healthy and Fit on Vacation - Paris

noreply@blogger.com (Luci Gabel) — Sun, 20 Feb 2011 18:59:00 +0000

Here's a little video on eating healthy while on vacation from my latest trip to Paris. We had a great time at the Lafayette Galleries. I highly suggest stopping in for a fun culinary experience if you're in the Opera District!

You can enjoy tasting new and different foods while on vacation without gaining weight if you do it in moderation and eat healthy the other 90% of the time. You really can have fun and stay fit!

By the way, my online class starts up again February 28th. I help people create healthier eating habits (at home and on travel) and get a good home workout under their belt in just six weeks.

It's a fast-action plan to your next level of fitness and your healthier life. If you're interested click here for more information: www.mindbodyblast.com I'd love to have you there!

Related Posts: Sacre Coeur Basilique and Beans, Paris in 3 Days, Travel Smart Nutrition