-they’re gluten/grain free
-one tablespoon has more calcium than a glass of milk
-they contain 8x more Omega-3s than salmon
-they have more antioxidants than blueberries
-they’re very high in fiber (1/2 tablespoon has 11g!)

Chia seeds are great for those looking to lose weight, control their blood sugar and add more fiber (which we all need to do). 2-3 tablespoons/day are recommended. Here is a great recipe and an easy way for your family to help get in their daily intake of fiber and enjoy chia seeds!

Pear Chia Mini Muffins

Preheat your oven to 400 degrees

Ingredients:
1 C unbleached white flour
3/4 C whole wheat flour
1/4 C sugar
2 t aluminum free baking powder (try to find the aluminum free kind)
1 T cinnamon

Mix these dry ingredients together in a bowl.

Add the following to the dry ingredients:
1 C Coconut milk (I like the Organic kind in a can for this recipe but you can use any)
1/2 C skim milk
2 ripe pears, skinned and chopped
2 T ground chia
6 T water

Mix really well. Grease your muffin tins well (I use butter) and fill each muffin 2/3 of the way up. I use mini muffin pans because they are fun and easy to snack on during the day. Sprinkle raw sugar on top of the unbaked muffins (it gives them great crunch!). Bake for 10 mins. Voila!

Happy Snacking!!
xoxo
Larysa

Put down the banana, rise-and-grinders: According to a new study published online in the British Journal of Nutrition, people who exercise early in the morning on an empty stomach burn more fat than those who nosh before hitting the gym.

Researchers at Northumbria University asked 12 physically active men to hit treadmills in the morning—some on an empty stomach, and some who had eaten breakfast. The results showed two significant findings: Early workouts didn’t cause participants to feel hungrier or eat more throughout the day, and those who exercised in a fasted state also burned 20 percent more fat than those who chowed down prior to sweating.

This news may be easy enough for early birds to swallow, but what if you’re the type of person who has a profound relationship with your snooze button? Here, seven tips to learn how to tackle exercise first thing in the AM—so you can take advantage of a study like this, too.

Sleep in your gym gear
Your gym shorts and sweatshirt are comfortable already, so why make an additional change before you exercise? “Sleep in your workout gear or work out in your pajamas,” says NYC-based trainer Larysa DiDio. “Sometimes the extra 10 minutes it takes to get dressed is the difference between going to the gym or ditching it.”

Wake up and smell the coffee
Auto-set your coffee maker in the evening, before you hit the hay. “Studies show that the smell of coffee energizes you,” says DiDio. “So the smell of brewing coffee in the morning will get you going before you get out of bed.”

Stretch while sleepy-eyed
Hit snooze, and then start stretching in bed to wake up and skip a step later. DiDio recommends this routine:
1) Piriformis stretch. Bend your right knee, and cross it over your other leg. Pull your knee into your chest. Repeat with the other side.
2) Spine and upper body stretch. Extend your legs out straight, extend your arms overhead, and then reach.
3) Hamstring stretch. Bend your left knee slightly, and extend your right leg up toward the ceiling. Gently pull your leg at the ankle or knee towards your head. Repeat with the other side.

Set your alarm to blood-pumping beats
Are Rihanna and Gaga on your workout playlist? If that’s what livens you up, make a rockin’ song your wake-up call. “Set your alarm to kick-ass music,” DiDio says. “Fast-paced music gets us going and the heart rate moving.”

Make it habitual
Don’t think of morning workouts as forever, which will be too daunting a challenge for reformed night owls. Just find a way to get up a few days in a row. “Three times will make a habit,” DiDio says. “The more you work out in the morning, the more you’ll get used to it. Schedule your morning workouts in the beginning of the week and stick to them.”

Commit to a short workout
If you feel too tired at the start of your workout for a full hour, convince yourself to put in just 15 good minutes instead. “The shorter amount of time commitment will get you out of bed quicker, and chances are, you’ll stay for longer,” DiDio says.

Drink up
While this new study suggests you should exercise on an empty stomach, still sip some water before hitting the gym. “Put a glass of water by your bed and drink it first thing,” DiDio says. “Water energizes and refreshes the body, and gets you going.”
written by Jenna Birch for www.womenshealthmag.com
photo: Yellowj/Shutterstock

1. SLEEP!! If you’re not sleeping over 7 hours a day it’s almost impossible to lose weight. I’m quite serious about this. The less you sleep, the more your body produces cortisol which is an anti stress hormone that makes you crave carbs and makes you gain weight around your mid section. In addition, the more tired you are, the less energy you have to workout. So this is a BIG tip. Try REALLY hard to get your zzzz’s in 2013.

2. Agua! You must get in at least 8 glasses of water/day. When you don’t consume enough, your body can’t metabolize fat properly so you end up fighting your efforts. In addition, even mild dehydration can cause bloating, lethargy and cravings. Before you drink or eat anything else, start your day with a huge glass of water, and count your glasses.

3. Eat Often Sounds counter productive but studies show that eating 5-6 small meals per day keep you satisfied and your blood sugar more stable that the previously believed 3 hearty meals. Space them out every 3 hours!

4. Ditch Alcohol I know, bummer…but the truth is, if you want to lose weight in a hurry you can’t drink it. When it comes to alcohol and food, the calories aren’t equal. Alcohol is not only empty sugar calories and raises your blood sugar, it bloats you and prevents your body from metabolizing fat. So until you reach your goal, I recommend that you get on the wagon.

5. Fortify In other words, take your vitamins. Studies show that most of us are low in many of the essential vitamins that are key to optimal health, fat metabolism and energy. Why? Because the food that we are eating has less micronutrients than it used to, we’re more stressed which causes our bodies to use up more and we’re choosing processed foods that are devoid of them. Pick a natural vitamin with 100% of the RDA and try to remember to take it daily with a meal.

These tips should help you be on your way to getting uber fit and healthy in 2013. Remember that consistency is key as well. You don’t have to exercise or diet like mad, you just have to do a little bit, every day.

xoxo!
Larysa

XO
Larysa

Hershey Kiss- 22 calories each
3 Musketeers Mini- 24 calories
Tootsie Roll- 25 calories
Milky Way Mini- 38 calories
1 piece of Caramel- 40 calories
Snickers Mini- 42 calories
1 Tablespoon of Nerds- 60 calories
Almond Joy Mini- 68 calories
Mounds Mini- 68 calories
Reece’s Peanut Butter Cup- 80 calories
21 pieces of Candy Corn- 150 calories
1 Package Reece’s Pieces- 210 calories
1 bag of Skittles- 250 calories
1 Butterfinger bar- 270 calories

Happy haunting!
xoxo
Larysa

So this year, on this day of Hallow’s Eve, I’m doing the rain dance in my living room, but alas Bill Evans is writing that I should expect “clear skies for trick or treating!” I hate him too. For those of you who are tortured er gently coerced into dressing up as well, know that I’m with you in spirit. And know that you are not without recourse. I personally take pleasure knowing that my favorite holiday is right around the corner. I’m thinking the Christmas tree is going up November 1st this year.

So we’re home, totally bored and waiting for the hurricane to come and figured now is the best time to carve our pumpkin! I’m not a huge, crafty woman so no one in my family is looking to me for design ideas but I LOVE making homemade, healthy food. Pumpkin seeds are awesome for you. They contain a great amount of protein (1/2 Cup = 8g), they have a great amount of Zinc and Vitamin E, and they are a natural, inflammation reducer.

They’re super easy to make! After you’ve scooped out all of the goopy pumpkin insides, clean the big chunks off of the seeds and put them in a bowl. Add 2 Tablespoons of oil or melted butter and choose your topping! My family loves cinnamon (stabilizes your blood sugar) so we added Pumpkin Pie Spice and Sugar In The Raw. Spread your seeds on a nonstick pan and place them in a 300 degree, pre heated oven for 45 minutes. Stir occasionally and pull them out when they’re golden brown.

Sweet, salty or both…..here are some other yummy spices to try:

-cayenne pepper
-apple pie spice
-cumin
-curry
-pumpkin pie spice
-italian herbs
-barbecue mix

Our seeds!

Try one or mix a bunch together for a flavor smorgasbord! Pumpkin seeds make a great snack or addition to your favorite salads!
Happy Fall!

What’s Lupus? It’s an autoimmune disease where the body’s immune system becomes hyperactive and attacks normal, healthy tissue. It results in symptoms such as inflammation, swelling, and damage to joints, skin, kidneys, blood, the heart, and lungs. Under normal function, the immune system makes proteins called antibodies in order to protect and fight against antigens such as viruses and bacteria. Lupus makes the immune system unable to differentiate between antigens and healthy tissue. This leads the immune system to direct antibodies against the healthy tissue – not just antigens – causing swelling, pain, and tissue damage. What are the symptoms of Lupus?

*Achy joints (arthralgia), arthritis, and swollen joints, especially in wrists, small joints of the hands, elbows, knees, and ankles
*Swelling of the hands and feet due to kidney problems
*Fever of more than 100 degrees F (38 degrees C)
*Prolonged or extreme fatigue
*Skin lesions or rashes, especially on the arms, hands, face, neck, or back
*Butterfly-shaped rash (malar rash) across the cheeks and nose
*Anemia (oxygen carrying deficiency of red blood cells)
*Pain in the chest on deep breathing or shortness of breath
*Sun or light sensitivity (photosensitivity)
*Hair loss or alopecia
*Abnormal blood clotting problems
*Raynaud’s phenomenon: fingers turn white and/or blue or red in the cold
*Seizures
*Mouth or nose ulcers
*Weight loss or gain
*Dry eyes
*Easy bruising
*Anxiety, depression, headaches, and memory loss

1.5-2 million Americans have Lupus and although it affects both genders, women are diagnosed 9x more than men. If you suspect you may have Lupus you must see your doctor ASAP. Early detection and treatment are vital as is keeping yourself healthy, daily. If you or a loved one has Lupus there are caring people and organizations you should connect with! One of my favorites is the SLE Lupus Foundation. I train the founder Susan Golick (who has had Lupus for over 40 years) and have been a supporter of this wonderful organization for years (I ran er crawled the NYC Marathon for them!)

Me and the amazing Susan Golick!

Studies have shown that exercise can not only lessen the risk factors associated with Lupus, but also increase the quality of life of those living with it. So many thanks to Nick for speaking out and helping others to learn how to be Healthy and Fit with Lupus!

*she always wanted to be in show business and got started in grade school in drama club
*she’s from Queens (booyah!!) and currently lives in Malibu, CA (we’ll forgive her)
*she’s a uterine cancer survivor
*she became a big supporter of Lesbian and Gay rights after her ex-husband came out (holy awesome)
*she believes (as do I) that environmental products play a big role in the development of and hinder the treatment of cancer and launched Cancer Schmancer

Fran made this movie even more spectacular for me but I really love stories in which fathers take central roles in their kids’ lives. Dracula is the central figure, an aging father dealing with his daughter growing up. Like most dads, Dracula has a bit of a hard time letting go. His half-human daughter Mavis is turning 118 and dreams to see the human world. Dracula is worried and in response builds Hotel Transylvania, a castle refuge far away from humans. Lots of action and fun take place in the castle, along with the deliverance of some very healthy and positive messages. I love this most!

You must bring your entire family (it’s appropriate for kids and adults of all ages) to this movie to hear one of my favorite, most entertaining actresses and laugh with your family all the way to the happy ending!

1. Limit Screen Time. Studies have shown that the more a kid watches tv, the less he moves, the more he’ll eat and the more overweight he’ll be. The American Academy of Pediatrics recommends that you limit the time your child spend in front of a tv or computer screen to no more than 1 – 2 hours a day. Set a timer and declare it a “no screen zone”. Kids will find other things to do!

2. Make Sure They’re Getting Their ZZZZ’s. Not only is it hard to motivate over tired kids, but a lack of sleep wreaks havoc on hormone levels, which in turn can lead to weight gain. A good night’s sleep also keeps kids healthier and motivated to work out. Aim for 7.5-9 hours for your kids.

3. Make It Fun! If it seems like a chore, they’ll view it as one. Find things that are fun to do, they love to do and that the family loves to do together. Hikes are so much for fun then walking on the treadmill. Draw up an “Activity Bucket List” and see if you can cross off one a week. Be sure to laugh along with your kids when your exercising with them and it’ll be contagious!

4. Have Them Dress The Part. All of the exercise in the world won’t do any good if your child is injured or unable to run properly. Make sure their sneakers fit (that they’re laced up) and that their clothes are appropriate for the activity you’re going to be doing. Nothing spells un-motivation like flip flops on a hike or a wearing a skirt while trying to play Flag Football. Keeping equipment on hand, like a pair of sneakers in your car or a ball in your bag, will keep things spontaneous and will nip any exercise excuses in the bud.

5. Keep Their Stuff In Good Shape. Make sure your kids’ sports equipment or exercise tools are organized and in good condition. There’s nothing worse than when your child is excited to hop on his bike only to find that a tire is flat! Especially if he ends up shrugging his shoulders and heading inside to watch TV instead.

xoxo
Larysa