Ringing in the New Year

All of us look forward to celebrating holidays with family and friends. As we enjoy the festivities New Years Eve, keep the following tips in mind:

1. For every (1) alcoholic drink you have, follow it with (1) glass of water. Police officers will be out in spades willing to pull people over to do sobriety tests. Keep yourself and others out of harms way by monitoring your alcohol level. Make sure you have a designated driver if you decide to drink more than 1-2 drinks.
2. It's OK to indulge in your favorite holiday treats. To help prevent the feeling of over indulging, take stock first of all the goodies laid out on the tables. When you go back for a second pass, pick a couple that look the most tasty and pass on the rest. The best choices always include protein and fiber (veggies, various meats or tofu, and whole wheat chips/breads/etc). 
3. Instead of making the holiday about food or drinks, take part in some of your favorite activities to make the holidays more memorable. It could be splurging at the spa with a friend or taking a hike.

  Make sure and end the year on a positive note spending time with your family and friends.

Satisfying Snacks

We all have times where we wait too long between meals. We end up hungrier and crankier than if we had eaten when we needed it. Here are a few go to snacks to have on hand and bring with you in case this happens:              
  Apple with almond butter  (1 tablespoon)
   Low-fat cottage cheese and a peach or pear
   A hard-boiled egg and a piece of fruit
   Almonds (1⁄3 cup) and dried apricots (1⁄4 cup)
   A yogurt-and-fruit smoothie
   Hummus (1⁄4 cup) and veggies 
   Low-fat greek yogurt, fresh or frozen fruit and honey
   Half a peanut butter and banana sandwich (1 tablespoon peanut butter)
***Make sure you always have a little protein to help keep you satisfied.****

Benefits of Greek Yogurt

Need a healthy substitute for dips, sauces, etc? Try Greek yogurt. My favorite is Fage non-fat or 2% Plain Greek yogurt. It has 2x the amount of protein as regular yogurt and is also full of healthy probiotics, calcium, and vitamins B6 & B12. It's also low in fat and calories. Try adding frozen fruit and honey to it for a dessert, add some to granola or cereal in the morning for breakfast, or add to sauces and dips for a creamy flavor. Here are a few recipes and ways to use 

• Yogurt/Tzatziki dip: Combine 2 individual sized containers of non-fat or 2% plain Fage Greek yogurt with cumin, coriander, pepper, sea salt, chopped cilantro & mint, chopped onion, tomato & cucumber. Stir well. The longer it sits and marinates, the better it tastes. This can be used to top soft tacos, grilled meats/chicken or seafood dishes, or even to dip crackers or veggies in. 
• Dessert: Combine 1/2 cup to 1 cup of non-fat or 2% plain Fage Greek yogurt with honey and unsweetened coco powder. Top with unsweetened frozen fruit. Let the frozen fruit thaw in the yogurt in the fridge. Once thawed enjoy as a dessert.
• I also like to top the Greek yogurt with granola or European style muesli and fresh fruit. I also will stir 1-3 tablespoons of Greek yogurt into my oatmeal before I microwave it. Sounds weird, but it gives my oatmeal a creamier texture.

Meatless Salad

   During these economic times, we're all looking for a way to cook great tasting meals that don't break the bank. One of my favorite ways to use up fresh veggies is to prepare at least one meatless meal a week. The salad recipe I list below can also be topped with meat or seafood leftover from last night's dinner. The great part about this meal is also that  it will last for several meals. The longer it marinates in the fridge, the better it tastes. Experiment with different veggies, meats, beans or even tofu. Using different combinations of these different foods, herbs and spices will keep things fresh and give you an easy go to recipe without getting bored.

Meatless Salad

• Cook a box of orzo, cous cous or quinoa according to the box instructions. I like to use low-sodium fat free chicken broth instead of water. Skip the olive oil or butter that may be listed on the cooking instructions of the box. 
• Chop an assortment of your favorite vegetables. I like using red and orange bell peppers, cherry tomatoes, cucumber, any form of onion (could be red, yellow or green onion). mushrooms, and roasted butternut squash. You can also add broccoli, carrots or shallots.
• Chop up a handful of fresh basil and mint. 
• Drain a can of cannelini beans and rinse.
• Combine the veggies, herbs, beans, and orzo/cous cous/quinoa. Toss with extra virgin olive oil, sea salt, pepper, fresh squeezed lemon, and a citrus balsamic vinegar. If you want to add some heat, add red chili pepper flakes. You can also add arugula or spinach to this salad.
• This salad can also be topped with the leftover meat from last night's meals. I've put shrimp, chicken and beef on top of this salad. The longer you let it marinate, the better it tastes. 

Thankfulness

"December 7, 1941 is a day that will live in Infamy." - FDR 

   70 years after this historic event (Pearl Harbor), I am once again reminded to be thankful. I am reminded to be thankful for people like my Minnesota Grandpa. A quiet Norwegian farm boy who gave up his full ride scholarship to the University of Minnesota to serve his country in Okinawa/Japan during WW2. I am thankful to be able to live in a safe environment where I have a roof over my head, a Christmas tree in my living room and fresh food on my table. I am thankful for friends who truly care for me and family who love and support me. Most of all, I am thankful for the tremendous freedoms I have experienced living in the United States.
   Yesterday I started to reflect on my weight loss journey over the past 6 1/2 years.  It has been an incredible journey of weight losses, a few weight gains, and some amazing physical accomplishments. To date, I have completed (2) 5k's, the 5 mile run leg of one of my dad's triathlons, (1) 10k, and 6 half marathons. I have run some, walked some, completed my Pilates Instructor certification, developed a passion for Pilates, personal training and swimming. I've tried Yoga, Spin classes, boxing and found a love of exercise. All of these things have shown me that I am much stronger and more courageous than I ever dreamed. The farther I travel on this journey, the more I become grateful for the truly courageous people such as my grandfather. People who were willing to make huge sacrifices so that people like me could experience a full life in the safety and freedom of a place called the United States. On this 70th anniversary of Pearl Harbor, take a moment to be truly grateful for the freedom we experience daily. 

Tip of the Month: December

§      I think December is the most difficult month of the year for people.  They get caught up in gifts, holiday stress, holiday parties, holiday drinking and just plain old scrooge-ness. Instead of allowing the holidays to be a point of stress, choose to focus on what’s truly important: your family and friends. Last month hopefully you focused on giving of yourself, this month, fill-up on rest, healthy and fresh foods, and activities you truly enjoy. Don’t be afraid to cut out a holiday party and use that time for some much needed you time. Get a massage, grab coffee with a friend, or simply watch a great movie at home. Focus on something positive and fulfilling in your life no matter how small it seems. No matter what holiday you celebrate this month, it’s about giving and appreciating those around you. 

Banana Walnut Polenta Muffins (4 Points on Weight Watchers)

Ingredients:

• 1 cup loose Polenta (I bought the Golden Pheasant brand from Safeway on Tassajara Road and Dublin Blvd.)
• 1 cup flour
• 3 tsp. baking power
• ½ tsp salt
• ¼ cup walnuts or pecans (optional)
• 2 mashed Banana’s
• ½ cup Reduced Fat Buttermilk
• 1/4 cup brown sugar
• 1 egg

Directions:

• Pre-Heat oven to 425 Degrees.
• Combine all ingredients in your mixer and mix on a low speed.
• Pour into muffin tins and bake for 22 – 25 minutes
• Makes 12 muffins

A Person of True Inspiration

      The link I pasted below is proof that no matter what your age or circumstances in life, anything is possible. If you need a little encouragement, check out this video on www.cnn.com about a man who learned to read and write at 96 years of age. And at 98, he wrote a book. We all can accomplish anything we want to when we put in the hard work. 

http://www.cnn.com/video/?/video/us/2011/11/21/hln-man-learns-to-read-at-96-writes-book.wtic#/video/us/2011/11/21/hln-man-learns-to-read-at-96-writes-book.wtic

Quotes of the day by Ella Fitzgerald

"It isn't where you came from, its where you're going that counts."

"Just don't give up trying to do what you really want to do. Where there is love and inspiration, I don't think you can go wrong."

Become a Work in Progress

I have decided to become a work in progress. When I give myself permission to be a work in progress, I give myself room to recover from mistakes and slip-ups.  If I can give myself permission to make mistakes and recover, then I have the room and grace I need to pick myself up and move forward. The point of living a healthy life is never perfection. We are all human. Part of being human is living with a balance of mistakes and victories. Going into this holiday season, it is EXTREMELY important that everyone realizes that they are not perfect. It becomes about making choices. Choices to skip the second drink so that you can eat "Aunt Ina's famous pie," choosing to get out and exercise an extra day during the week, and most importantly, to make the holidays about the people you are with and not just the food. I am half Italian, I know the importance and tradition that food can take during the holidays. But I sometimes think we forget that those foods are attached to memories surrounding people during the holidays. I was reminded of this by a wonderful leader at Weight Watchers named Louise. She told an amazingly heart felt story about her family's thanksgiving growing up. At the end of the day, she remembered the people that made her feel special, and not food. So let's start the New Year's resolutions early. Let's challenge ourselves to become works in progress, to expect movement forward and not perfection, and to actually make the holidays about our family and friends and not food.

Not your Boring chicken salad recipe

Need a new recipe to use up leftover chicken or turkey? See the recipe below to find a great new way to use leftover or make chicken more appetizing. It can feed a crowd and not be your same old boring chicken recipe. Remember two things: (1) it's often cheaper to buy a whole chicken even if the pieces have been cut up (my bone in, skin on cut up whole chicken by foster farms cost $5.75 at Safeway with my club card. Costco has good deals too) and (2) this is a dish where the longer it sits, the more intense the flavor gets. Greek yogurt is a fantastic and healthy substitute for mayo. It's low in fat and calories, and has high amounts of protein and calcium.

Curry Chicken Salad

Ingredients:

• 1 whole chicken
• Curry
• Tumeric
• Garam Marsala
• Italian herb seasoning
• Salt (I like Celtic Grey Sea Salt) and Pepper
• 1 Green Apple, diced
• 1 orange
• ½ yellow sweet onion and/or green onion diced
• Diced Celery (1 small pre-cut container)
• Non-fat Fage Greek Yogurt

Directions:

• Place the whole chicken in a pyrex dish and pre-heat the oven to 350 degrees. Using a Microplane, zest one whole orange over the chicken. Cut the orange in half and squeeze the juice of the orange over the chicken. (you can place the two orange halves inside the chicken for more flavor to be infused as you bake it. You can also use a cut up bone in, skin on chicken instead of the whole chicken).
• Sprinkle the Curry, Tumeric, Garam marsala, Italian herb seasoning,  and pepper over the chicken. Make sure that it is covering the side that is showing. Sprinkle a pinch of salt over the chicken.
• Bake at 350 for 1 hour. Pull out an let cool
• You can easily bake this the night before  or skip this step and just use leftover chicken or turkey when you go to make the chicken salad.
• Once the chicken has cooled, pull apart the meat from the bones. With your fingers, tear the meat into small pieces and place in a large bowl.
• Cut up 1 Granny Smith apple into small pieces and put in the same bowl.
• Add the green onion and/or yellow onion, celery and greek yogurt into the bowl. Shake a hefty dose (up to 2 tablespoons or more depending on your taste buds) of Curry, Tumeric, Garam Marsala, Italian herbs, and pepper. Add sea salt (1-2 teaspoons).

Mix ingredients well. If you like a creamier texture, add more greek yogurt. Seasoning amounts can be adjusted depending on personal 

Roasted Veggies

Trying to figure out how to use the veggies you bought at the store? Try roasting them. Marinate them in Olive oil, salt, pepper and any herbs in a zip lock bag up to 24 hours ahead of time. Roast in the oven at 450 degrees for around 25 minutes. Shop your local ethnic markets for rare spices and herbs that add flavor without the fat content to your veggies for a good price. My roasted veggies will often last me a full week. Then I don't waste money or food because I've let my veggies spoil. My personal favorite is to roast Eggplant with olive oil, salt, pepper, and Italian Herbs or Schwarma spices.

Tip of the Month: November

§      Learn to be truly thankful this month. In these rough economic times, I am constantly reminded by events surrounding me that I am fortunate. Fortunate to have a family that loves me, friends that support me, a roof over my head and food to eat. Give of yourself this month. Give in a small way (a smile to a stranger) or a big way (leaving groceries on the doorstep of a family in need).  At the end of the month it won’t be the food you ate on Thanksgiving that you’ll remember, but the lives you touched. Give of yourself and your life will be given the amazing gift of gratitude.

Add a little protein to your diet

Keep yourself fuller longer by making sure to add a little protein to each meal. Protein can be from a variety of meats, fish, dairy products as well as eggs. Eggs are low in calories and fat and rich in B vitamins, vitamins E and A, and choline. Wild game such as venison, buffalo and elk are lean and very flavorful.

34 oz

34 oz of water daily: according to an article I read in the newest issue of Women's Health Magazine, if you drink 34 oz of water daily you will be 21% less likely to develop high blood pressure. Don't like the taste of plain water? Try adding different fruit to your water to give it some flavor. My new flavor: watermelon, basil and mint. It tastes better than you think.

Changing weather

We're already into mid-october and the weather is starting to change. It's getting darker earlier in the day, and soon the temperature will be dropping. This is usually when I take stock of what kind of winter work-out gear I own. I love to exercise outside, but I have learned my lesson of exercising in the cold without the proper attire. Make sure that you dress in layers if you plan on exercising outside. I will often wear compression pants underneath my regular work out pants when exercising outside. This provides me with a little extra warmth when it gets really cold. Plenty of stores also sell lightweight thermal shirts that are moisture wicking and are great for layering. It's also good to check into a hat or gloves to keep the head and hands warm.  On a side note, because it is getting dark earlier, make sure and wear some form of reflective gear if you are going to be exercising in the dark. This could be a reflective vest, hat, lights on your bike, etc. Lastly, always think of what your mom told you growing up...Safety in numbers. It's always safer to go out with a buddy when it's dark. If all else fails, hit the gym where there is always climate control and you can't use the weather (hot or cold) as an excuse not to exercise.

Fun Flavors

Looking for a lo-cal way to spice up your cooking? Try adding a flavored vinegar to your meals to add flavor not fat.  Victorine's Basalmic vinegars.  (made locally in Livermore) come in a multitude of flavors like Espresso, Coconut, Dark Chocolate and Cinnamon Pear.  And this is just a few of the flavors they have. They also sell flavored olive oils.

Fall Discounts

• Food Drive Discount: Bring in 5 cans of food and get $5 off your next session. Bring in 10 cans of food and get $10 off your next session. Promotion ends December 31, 2011.
• Pilates Buddy Training Discount: $5 off each session (Reg. $35 per person, now $30 per person) for your first session between now and December 31, 2011. Limit 1 per person. 
• Discounts @ Action in Motion: The Friend Referral discount is for each person you refer for October 1 - December 31, 2011. They will get 5% off their first class and you’ll receive 10% off you package of sessions.
• Starter Pack: 3 Individual sessions for $99 (Regular value $180). Expires December 31, 2011. Limit 1 per person.

You must mention this posting on this blog in order to redeem discount. 

Tip of the Month: October

§      The holiday season begins. Soon Halloween will be approaching and a candy invasion will begin.  Instead of buying candy to give out to treak-or-treaters, try buying light up necklaces. Kids will still enjoy them and you won’t have leftovers to tempt you afterward. If you do buy candy, wait to the last minute to buy it. The day after Halloween, donate your leftover candy to a non-profit organization like Blue Star Mom’s or a local food bank. They always take candy that can be distributed to those in need of a little holiday cheer.

Love to Laugh

  I subscribe to the healthy lifestyle emails sent out by Ellie Krieger, a nutritionist who has her own cooking show on the Food Network. Her last email was all about the benefits of laughing. It turns out, there are some very scientific health benefits to laughing. Laughter improves your mood, eases stress, reduces anxiety and can help boost your emotional stability and creativity. Laughter also "reduces pain, improves immune function, lowers blood pressure, and may contribute to a longer life."  Add a little more laughter into each day. It will improve your physical and emotional health, and as a side benefit it will be an abdominal work out too. :)

Curb Sugar Cravings

Want to curb sugar cravings? Try adding more protein to snacks and meals. It will help you avoid spikes in blood sugar and keep you satisfied longer throughout the day. The more sugar-rich, processed and carbohydrate filled foods you eat, the more a chemical in your brain gets released that makes you feel relaxed.  Generally these highly processed foods don't keep you satisfied for very long. Instead of reaching for the chips or cookies, try balance some protein (hummus, almond butter, even a small piece of cheese) with some fresh fruit or veggies. The more fiber and protein in a snack or meal, the longer you'll stay full. (Food Tip from IDEA fitness magazine, p.58).

Go Red for Women

Did you know that heart disease is the number one killer for women? The American Heart Association has an amazing campaign called Go Red for Women. Their goal is to help end Heart Disease in Women. If you're looking for more information on how to get involved, go to www.goredforwomen.org. They also provided some simple tips we can all do to improve our heart health. They include Eating a healthy diet which is rich in Omega-3 fatty acids (which can from fish oil supplements and/or eating oily fish twice a week like salmon), high in fruits and veggies and whole-grain/high fiber foods, trying to keep our sodium intake under 1500 mg a day, avoiding trans-fats and keeping saturated fats to under 7% of your daily calories, eating less than 150 mg of cholesterol a day and finally, drinking no more than 1 alcoholic drink a day. Smoking cigarettes can also increase our risk of heart disease. The American Heart association also suggests doing 150 minutes of moderate intensity exercise such as brisk walking a week (that evens out to around 21 minutes a day). If you're looking to lose weight, they recommend 60 - 90 minutes of exercise a day. Let's get a jump start on our health and make positive changes in our lives. 

September Discount

§      Swing into your fall routine. Join a class, meet new friends or bring old friends. Each person you refer for the month of September will get 5% off their first class and you’ll receive 10% off you package of sessions. (redeemable at action in motion Pilates and Physical Therapy. You must mention this blog).

Tip of the Month: September

§      Fall kicks off a time where kids are back in school, people are back from vacation, and most people look to get back into a normal routine. Look at your work schedule and identify the best time to get exercise (it may shift depending on what your routine has been like over the summer), prep meals ahead of time and put leftovers in the fridge for when you don’t feel like cooking. It’s always about consistency not perfection. Allow yourself the needed time to get away from the lazy days of summer and move into your new routine.

Summer Seafood Recipe

I just made a great new recipe.  Take the Jasmine rice from Trader Joe's that's frozen and cook it in the microwave for 3 minutes. I sauteed onion, garlic and bell pepper in some olive oil. then Add the frozen seafood blend from Trader Joe's into the pan with Lime zest and the juice of a whole lime, a hefty does of ground ginger, chili pepper flakes, salt and pepper and let it all cook. Then I put it over the jasmine rice with some fresh basil and Thai chili pepper sauce. Yummy on a hot summer night! If you drink wine, a great Sauvinion Blanc (my favorite is Starborough from New Zealand) would be a wonderful compliment to the meal.

Small Group Pilates classes

  There are many benefits to joining a small group class when beginning a new fitness routine. The biggest component being that you get a chance to develop relationship/friendships with others in a fun environment. Having buddies that you work out with helps make the time go by quicker. You also get more individual attention when you are in a small group class as opposed to a larger class at the gym. If you are looking to join a small group Pilates Class, I'm now going to run 2 classes at Mindful Movements in Downtown Livermore as well as Action in motion Pilates and Physical Therapy in Danville. 

• A Chair/Mat class from 4-5pm on Tuesdays and a Reformer class from 4:30 - 5:30  on Fridays. Each 4 week session costs $60 or $120 for both sets of classes. These classes begin September 13, 2011.  Please contact Mindful Movements to secure your spot (classes have a 4 person maximum) at 925-788-9591.
• At Action in Motion Pilates and Physical Therapy in Danville, I have 2 spots available in a 5pm Weight Watcher Member Reformer class on Thursday evening. The discount  for Weight Watcher members is $20 per class (each class will meet for a 5-week cycle. Total class cost is $100). I also have 4 spots available for a Weight Watcher member Reformer class to be held on a Monday, Wednesday or Thursday at 6pm. The cost will also be $20 per class per person ($100 for all 5 classes). Please call Action in Motion studios at 925-831-8559 to secure your spot. 
• End of Summer Starter Packs are still being sold to be redeemed at Action in Motion Pilates and Physical Therapy in Danville, CA. This package costs $99 for 3 indiviual sessions with me ($180 regular retail value). That's a 45% savings. Limit One per person and are available for purchase through September 30,2011.

Starter Pack and Discount classes

 I'm now offering special discount prices on 4 person Pilates classes for Weight Watcher members. It now costs $20 per person (regularly $25) through the end of the year. I have a Thursday 5pm class with 2 spots still available and I am looking to also start a 6pm class Monday, Wednesday or Thursday. I am also offering an End of Summer Starter Pack. You can buy a 3 pack of Individual Pilates sessions for $99, regular value is $180 (that's a 45% savings). Limit One starter pack per person. If you are interested please email me at rebeccaklippenes@gmail.com

check me out on Thumbtack

<a href="http://www.thumbtack.com/ca/danville/pilates/pilates-for-weight-loss-fitness">Pilates For Weight Loss &amp; Fitness</a>

American Heart Association Fitness Recommendations

According to the American Heart Association, people looking to maintain a healthy weight, as well as improve the physical and cardiovascular health should aim to do 30 minutes of moderate physical activity most days of the week (and better yet, every day). Can't do it all at once? Break it up into smaller 5-10 minute sections. For more great articles/information relating to health, fitness and weight loss, check out the American Heart Association's website. http://www.heart.org/HEARTORG

Thumbtack

Hello Everyone! Check my listing out on Thumbtack.

<a href="http://www.thumbtack.com/ca/danville/pilates/pilates-for-weight-loss-fitness">Pilates For Weight Loss &amp; Fitness</a>

Pilates Starter Pack

If you are interested in an End of Summer Pilates Starter pack, please email me at rebeccaklippenes@gmail.com

End of Summer Starter Pack

Are you looking for a way to recharge or restart your fitness routine for fall? I'm offering an End of Summer discount redeemable at Action in Motion Pilates and Physical Therapy. The End of Summer Pilates Starter packs are for 3 Individual Sessions with me for $99 (regular retail value of $180). That's a 45% savings. This is a limited offer and is only valid through Labor Day 2011. Limit 1 per person.

Healthy Heart, Healthy Mind, Healthy Body

The American public has experienced an epidemic of eating disorders and obesity over the past 30 years. I have had a very personal struggle with Obesity since I was 5 years old. I am now 30, and have lost 90 pounds. Anyone who has walked this journey of weight loss can speak to the perseverance, commitment and determination it takes to complete your primary objective: goal weight and then on to maintenance.  Few people speak of the emotional and mental tenacity that is also involved. This wonderful article written by Susan Liddy for the Huffington Post reaffirms the truth that I've come to discover in my own personal weight loss... learning to love yourself, eat clean/healthy food, and healthy ways of dealing with emotions (besides overeating or deprivation) make you a healthier and more confident version of yourself.  Copy and paste the link below to read the full article.


http://www.huffingtonpost.com/susan-liddy-ma-pcc-cpcc/disordered-eating-obesity-anorexia_b_916703.html?icid=maing-grid7%7Cmain5%7Cdl2%7Csec3_lnk2%7C83906&ref=fb&src=sp

Check me out on Thumbtack

Hi Everyone,
  I'm now listed on Thumbtack as a Pilates Instructor. You can find any professional services there. Check out the link below.

<a href="http://www.thumbtack.com/Pilates-for-Weight-Loss-and-Fitness-Danville-CA/service/234640">Pilates for Weight Loss and Fitness</a>

Tip of the Month: August

§      The lazy days of summer are coming to an end. This month make the most of the extra hours by taking the kids to the park after dinner, go for a walk with a friend, or simply take a weekend away from work, family, etc and go away with a friend. Have fun! Everyone deserves much needed alone time as well as time with our most treasured friends.

Tip of the Month: July

§      The weather is heating up and most people are looking for ways to cool off.  Start by taking a trip to the pool. Try a water aerobics class, join a Master’s Swim program or simply take a few swim lessons to brush up on your skills. Swimming is an excellent way to get your cardio work out in, increase your lung capacity and stay cool during the hot summer days. It’s also low impact, so if you have any lingering injuries that prevent you from doing a hard charging work out, try 30 minutes of non-stop lap swimming. If you’re like me, you’ll be surprised at how hard that actually is. Don’t forget to load up on sunscreen.  Nasty sun burns are no fun and can damage your skin. 

Tip of the Month: June

§      The beginning of Abundance: The summer is when you begin to see an abundance of fresh produce. Wander around a farmers market and see what is in season. These fruits and veggies are at their ripest, and have the most nutrients. They’re also at they’re cheapest because they are in growing in abundance.  Get brave and try something new you’ve never tried before. You never know what you’ll find you like and don’t like.  My creative suggestion: Buy some squash blossoms and stuff them with goat cheese or mozzerella. Place them on a cookie sheet, spray them with Pam cooking spray and sprinkle with with salt, pepper and paprika. Put under the broiler for  5 -8 minutes until the cheese is melted and gooey.

The Importance of Breathing

I subscribe to a email newsletter put out by Ellie Krieger. She's an amazing Registered Dietitian who has had her own cooking show on the Food Network. Not only does she have great healthy recipes, she will also offer great lifestyle tips. The most recent newsletter was all about breathing. Even though teaching people how to breathe is a big part of my job, I often forget to take a few moments each day to deep breathe. Taking a few moments to practice breathing deeply in through you nose and exhaling out through your mouth (1) helps bring oxygen to your body and (2) helps to relax your body. We all have busy schedules, but I don't believe most people realize how shallow they breathe and how much tension they hold in their bodies. Here's your challenge: spend at least 2 minutes each day for the next week and allow yourself to breathe deeply. No distractions, no smart phones, ipads or computers...just uninterrupted and unplugged time to breathe. Pay attention to the difference in your mind and body. It might bring your more clarity and peace as you tackle your day.

Pre-Summer Discounts

§      Get in shape for summer. Come in and mention this blog when you book a 5-pack of individual sessions with me and get 15% off your first package. Get 20% off a package of 10 sessions. Get 10% off a package of 5 classes when you refer a friend. (redeemable at action in motion Pilates and Physical Therapy). Discount valid May 1, 2011 - June 31, 2011.

Tip of the Month: May

§      Bathing suit season is approaching and everybody is becoming a bit nervous about what we’ll look like without the help of long sleeves and pants to hide behind. Start with doing a few positive things for yourself. Treat yourself to a facial or massage. After months of harsh winter weather, your skin can get tired looking and dull. Allow an Esthetician to bring out new life in your skin. Allow your body to relax with the help of an experienced Massage Therapist.  Also begin to treat your body well by putting fresh, clean food in your body. And it doesn’t have to taste like diet food! Get brave and try something new you’ve never tried before.  And remember to have fun; if it feels like a chore, you will never stick with it. Get creative and find a way to make it a life giving experience instead of one that sucks the life out of you. With focusing doing good things for your body, you’ll be less focused on what is wrong with your body. Allow yourself the peace of mind knowing you’re body is perfect right now and you are doing everything you can to make it healthier and stronger.

Girls Night Out

May 11 from 6-8 pm, at Action in Motion Pilates and Physical Therapy I'm going to have a Girl's Night Out. Bring your mother, sister, friend etc and sign up for a free 30 minute Pilates Session. Healthy Appetizers will be served (the recipes will be provided). There will also be a Personal Trainer and Marriage and Family Therapist there to provide exercise tips on positive thinking strategies through any women's journey with health. Sign up for the free Pilates classes are required, please email me at rebeccaklippenes@gmail.com in order to sign up for the class.

Women's fitness as we age

All women feel the changes in our bodies as we age. Sometimes we welcome these changes, and other times we groan and complain about them. I believe an important factor in continuing to feel healthy, successful and strong, is to embrace these changes as they come. If we can learn to grow and flex with these changes, we will learn how to train our bodies better. If we can learn to readjust our goals and train our bodies in the state they are in, we will be better equipped to get our desired results out of our bodies. I read an interesting article on WebMD. It spoke about the different fitness needs our bodies have from our 20s through our 70s and beyond. Here are the bullet points.

During your 20's and 30's:
  This is the time to focus on building bone density and a health skeleton.  We are still building bone in our 20s, so it's important to do weight bearing exercise. That basically means making your body and muscle work against gravity. This could include walking or jogging for 30 minutes twice a week.  It's important to maintain at least 20 - 30 minutes of aerobic activity 2-3 times a week. This will reduce your risk of hypertension, high cholesterol and even a heart attack later in life. Also make sure you are doing some form of strength training to continue developing strong muscles. This will help boost your metabolism, burn calories and keep your body strong.

During your 40's:
  Most women in their 40's start to see a significant change in their bodies. There can be a decrease in hormones as menopause approaches (or attacks with a vengance :) ). This can lead to changes in weight as well as affect a women's heart health, bone health and sometimes loss of muscle strength. The best place to challenge these issues in your body is in strength training.  A woman can lose 5 - 7 pounds of muscle every decade as well as lose bone density. It's important to do exercises that stress your bones in order to encourage new growth, as well as continue to build strength into your muscles. Meet with a personal trainer to learn a few simple exercises with weights to help develop your muscle strenghth. Continue to do cardio exercise such as power walking 2-3 times per week. Strapped for time because of your busy schedule? Do 2-3 short sessions (20 -30 minutes) a week at a higher intensity. Your body will still get the maximum benefit as long as your kicking it up a notch and feeling your blood pumping.


During your 50's:
  In your 50's, you may feel the effects of wear and tear on their bodies. You may also start to feel the loss of muscle strength. It's very important to continue to focus on developing your muscle strength and bone strength. A woman can lose between 7 - 14 pounds of muscle in this decade. It's important to continue with a resistance training routine during this decade to reduce the amount of muscle loss and maintain your physical strength. Continue to incorporate low-impact forms of cardio into your routine (such as swimming, walking, hiking, even dancing) as well as resistance training. These exercises can be done with weights or a theraband. 


During your 60's, 70's and 80's:
  This is the time in your life when you want your fitness routine to be functional. You want your exercises to imitate movements you do in everyday life (whether it's bending down to pick up a grocery bag, or reaching something off the shelf). It can be as simple as practicing standing on one foot to improve balance. It's also important to focus on stretching. If your muscles become stiff, they will limit your range of movement. The most important thing is that you keep moving, even if it's only a small amount. If you stop moving, it will decrease strength and flexibility and make it increasingly difficult to get up and start moving again. This is also a great time in your life to try a fitness program with some more gentle movements such as tai chi, yoga or Pilates.  


 If you want to read the full article, copy and paste the following link: http://www.webmd.com/fitness-exercise/features/fitness-for-a-lifetime

Quote of the day

"I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They'd be happier." -- Joseph Hubertus Pilates, in 1965, age 86. (creator of Pilates)

Benefits of Coconut Milk

Looking for a dairy/milk substitute? Try Coconut milk made by Silk. Coconut milk contains lauric acid which is an essential fatty acid that helps build the body's immune system and provide your body with energy. It also has a variety of minerals and vitamins including calcium. Use it in smoothies, oatmeal, desserts, even your coffee. See Web MD for more information on the benefits of Coconut Milk. Here's a great recipe for a breakfast smoothie:

*8oz Silk brand Coconut milk (can do 4oz coconut milk and 1/2 c. non-fat plain yogurt for a thicker smoothie).
*1 banana
*1/2 cup unsweetened frozen fruit of your choice
*1 tablespoon almond butter
*1 teaspoon unsweetened coco powder
*1 teaspoon cinnamon
**Blend everything together in a blender and enjoy!

Get up and Go!

Today is the American Heart Association's Get up and Walk Day. Start walking with a friend and get some social time in along with your exercise.

Health Benefits of Pilates

More and more people over the past 10 -15 years have become interested in the health benefits of Pilates. Besides being a low-impact form of exercise, it seeks to help people of all fitness levels develop core strength, lean body mass, correct posture and body awareness to name a few things. Check out this article below from Web MD to see more benefits from participating in a consistent Pilates work out.

www.webmd.com/fitness-exercise/features/the-benefits-of-pilates

The Importance of Breakfast

Many people skip breakfast for a variety of reasons. They aren't hungry in the mornings, they're in too much of a hurry, or they simply think they need to save up space/calories, etc for what they eat the rest of the day. Breakfast is actually the most important meal of the day (and not just because your mother told you so :) ). In an article on Web MD, having breakfast every morning can help you lose weight, kick-start your metabolism for the day, and keep you from snacking and overeating later on in the day. Take a look at this quote from the article: "Eating early in the day keeps us from "starvation eating" later on. But it also jump-starts your metabolism, says Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet & Fitness Center at Duke University Medical School. "When you don't eat breakfast, you're actually fasting for 15 to 20 hours, so you're not producing the enzymes needed to metabolize fat to lose weight."" It's also important to give yourself the right kind of breakfast. If you eat a bagel or high-refined sugar cereal, you're going to be prone to feeling hungry quicker and experience and crash in energy mid-morning. Try a cup of oatmeal, 1/2 cup of milk or milk substitute (almond milk and coconut milk are excellent substitutes), and add as many types of fruit as possible. Also add either almond butter or a form of nuts for protein. The combination of protein, high fiber from these whole grains and fruit will keep you satisfied longer. Have a difficult time eating in the morning? Make a smoothie. Use 8oz of milk or your favorite milk substitute, 2-3 kinds of fruit (using frozen unsweetened fruit instead of ice cubes will make your smoothie frothy and thick plus add flavor), honey to sweeten it and almond butter for protein. To add more flavor add a mixture of unsweetened coco powder and cinnamon. Want  to read the rest of the web md article? Follow the link below. 
http://www.webmd.com/diet/features/lose-weight-eat-breakfast

Tip of the Month: April

             Take your exercise outside! Now that the weather is getter nicer, take your exercise outside. Grab a friend or two and go for a hike. Enjoy the fresh air, smells of flowers blooming, and allow the serotonin from the sun (and endorphins from the exercise) to lift your mood. Make sure and pack snacks (or even a health picnic lunch), water and enjoy yourself. Adding a social component to your exercise will help you have fun while exercising and keep you accountable. You can’t bail on time with your friends. 

Pilates and ballet fusion You Tube video

Ok, so the music and way the instructor speaks is a little cheesy, but the exercises displayed in this video are great. They incorporate some of the basic principles of Pilates with a few ballet principles.

http://www.youtube.com/watch?v=oKWd64uU8jk

Quote of the day

 "Remember this: your body is your slave; it works for you." ~ Jack LaLanne

   

Betterfly.com

If you are looking for a Pilates/Yoga instructor, Personal Trainer, hair dresser, etc, check out Betterfly.com. There are customer reviews and information on a variety of businesses. Follow me on betterfly.com at http://betterfly.com/treehousepilates

Tip of the Month - March

 Spring is slowly beginning to show it’s true colors and the promise of warmer weather is around the corner.  With the newness of life showing itself to the world, let that inspire you to try something new. If you are in the habits of working mainly with weights, try adding more cardio into your routine. Classes such as spin, boxing, and even Zumba are great substitutes to hopping on a treadmill. If you have never tried a class at your gym, try a Barre Method class, Pilates class or Yoga class. The building of lean muscle mass as well as working on flexibility and developing your mind body awareness can revive your commitment to exercise. And don’t quit after one class. Try a type of exercise 2 -3 different times with different teachers. You may find you actually enjoy a form of exercise with one instructor over another. I discovered I liked Yoga if my friend Colleen Millen is teaching, and boxing with my friend Carl Siu. Working with both instructors one on one gave me the confidence to try something new as well as giving me the one-on-one attention I needed to feel successful at those forms of exercise.

Spa Water

Water is important to the health of a persons body. It keeps us hydrated, regulates our body temperature and even helps our kidneys and liver by flushing toxins and waste through our bodies. If your one of those people that find it difficult to drink enough water each day, try creating a pitcher of Spa Water. At the bottom of a pitcher add a variety of cut fruit (Lemons/Meyer Lemons, Limes, Oranges, Grapefruit, Berries, Watermelon, Pink Lady Apples, Granny Smith (Green) Apples) and a few sprigs of herbs (Mint or Basil). Then add water. The flavor of the water will intensify the longer these fruit and herbs sit in the pitcher. Be creative and mix and match different fruit and herbs. You never know which combination you will like best. Sometimes adding a little flavor to your water is all it takes to get you to drink enough water each day.

And the training begins...

This week I'm beginning walking and training a group of women from my Weight Watchers group. To date, I have completed 5 half marathons, 3 5k, and the 5-mile run leg of one of my Dad's triathalon's.  I ran most of those events and walked two.  One of my greatest joys now is being able walk along side this group of women as they proceed forward on this adventure. All of us will be doing the See Jane Run Half Marathon June 5th, 2011. Come join us if you want a few walking buddies!

Relief from stiff and achy muscles

Feeling a little stiff and achy? Come join me in a 30 minute stretch class at Body Balance Massage and FItness in Pleasanton, CA on Wednesday nights from 6:30 - 7pm.  Stretching and release work will focus on all portions of the body. The cost is $10 per class.

Tip of the Month: February

§      With Valentines Day fast approaching, many people start to panic at the prospect of the amount of candy and chocolate that is left around the office, home school, etc. Try easing the possible sugar high of Valentines by choosing non-food related gifts and being selective with the goodies you do eat. When you think about giving a tangible gift to someone you love, try something non-food related like a new pair of shoes, tickets to a concert, or a day at the spa. If you are going to indulge, make it count. Choose a piece of dark chocolate (70% cacao or higher in order to get the health benefits).  The goal is to keep your eyes focused on the prize: better health, and really learning to appreciate those around you whom you love. 

In the Mood to Bake

In an effort to be healthy, everybody is looking for new recipes that provide great taste without the calories and fat. Below I've listed 3 muffin recipes that pack big flavor without costing you. They all freeze wonderfully as well.  

Oat & Carrot (3 Points on Weight Watchers)

Ingredients:

• 1 cup Country Choice organic Multigrain Hot Cereal (uncooked) from Trader Joe’s
• 1 ½ cups flour
• 1 tsp baking power
• ½ tsp. baking soda
• ½ tsp. ground cinnamon (more if you want a stronger taste)
• 1 tsp cloves
• 1 cup no sugar added applesauce
• Handful of shredded carrots
• ½ cup fat free or low fat milk
• ½ cup brown sugar
• ¼ non-fat plain European style yogurt (trader Joe’s brand)
• 1 egg

Directions:

• Pre-Heat oven to 400 Degrees.
• Combine oats, flour, baking powder and baking soda and cinnamon in a large bowl and mix well.
• In a separate bowl mix together the applesauce, milk, brown sugar, yogurt, egg, carrots and cloves.
• Add the dry ingredients and stir/mix until the dry ingredients are moistened.
• Bake for 18 – 20 minutes.
• Makes 9 muffins

Rosewater, Berry & Polenta Muffins (3 Points on Weight Watchers)

Ingredients:

• 1 cup loose Polenta (I bought the Golden Pheasant brand from Safeway on Tassajara Road and Dublin Blvd.)
• 1 cup flour
• 3 tsp. baking power
• ½ tsp salt
• 1 tablespoon of honey
• ½ cup Rosewater (I bought this from Grand Sahara middle eastern market off of Dublin Blvd).
• 1/2 cup no sugar added applesauce
• Handful of dried berries (any combination that you see at the store. I bought a mixture from Safeway that included Cherries, plums, cranberries, blueberries and Raspberries. All are high in antioxidants).
• ½ cup fat free or low fat milk
• 1/4 cup brown sugar
• ¼ non-fat plain European style yogurt (trader Joe’s brand)

Directions:

• Pre-Heat oven to 425 Degrees.
• Combine all ingredients in your mixer and mix on a low speed.
• Pour into muffin tins and bake for 22 minutes
• Makes 11 muffins

Apricot & Orange Zest Polenta Muffins (3 Points on Weight Watchers)

Ingredients:

• 1 cup loose Polenta (I bought the Golden Pheasant brand from Safeway on Tassajara Road and Dublin Blvd.)
• 1 cup flour
• 3 tsp. baking power
• ½ tsp salt
• 1 tablespoon of honey
• Juice of ½ an Orange
• Zest of one orange
• 1/2 cup no sugar added applesauce
• Handful of diced dried Trader Joe’s brand apricots
• 1 cup fat free or low fat milk
• 1/4 cup brown sugar
• ¼ non-fat plain European style yogurt (trader Joe’s brand)
• 1 egg

Directions:

• Pre-Heat oven to 425 Degrees.
• Combine all ingredients in your mixer and mix on a low speed.
• Pour into muffin tins and bake for 22 minutes
• Makes 12 muffins

Motivation

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." ~ Zig Ziglar

    How appropriate is this quote for the new year? It reminds us that our journey toward health is less about perfection and will power, and more about practice and consistency. I hope this quote provides you with a laugh as well as a bit of encouragement to keep walking forward toward your goals for the New Year.

PIlates in the Home

Tree House Pilates is now announcing at home Pilates. Most people today have busy schedules that make going to the gym difficult. If you're looking for a workout at home, contact me via email or phone and I will bring a Pilates workout to you at your home. This is a great way to fit your workout into your schedule the privacy of your own home.

All things PIlates

If you're interested in buying Pilates equipments, finding studios in your area, or going through a Pilates certification process, I've listed several Pilates websites that can provide you the information you need.

Balanced Body Pilates:  http://www.pilates.com/BBAPP/V/index.html
Stott Pilates: http://www.stottpilates.com/
Pilates Method Alliance: www.pilatesmethodalliance.org/

New Beginnings

   It was  six years ago, this month, that I began my journey of health. I mustered all the courage I had, asked for a great deal of help, and began the process of weight loss. I began with Pilates twice a week at Action in Motion Pilates and Physical Therapy and slowly added running and weight training. The more confident I became in my physical strength, the more empowered I felt to try new forms of exercise like swimming, hiking, boxing and Barre Method classes.  I joined Weight Watchers in June of 2005 and made some life long friendships (as well as shed 90 pounds). Two years ago I started teaching Pilates and in a few months I will begin the process of studying to become a Personal Trainer. It is my hope that I will be able to give back to others the same gifts that I have been given...health, physical strength, and confidence in myself to accomplish what seems like the impossible. Come join me on this amazing journey towards a healthier new you!

Tip of the Month: January

§      Make your New Years Resolution manageable.  How many people have made a New Year’s Resolution they haven’t kept? Raise your hands; I know I’m not the only one out there. J Why is it that so many goals made with good intentions are not met? I think that for most people, they make their resolutions (especially those related to personal health and fitness) difficult to attain. They don’t make them manageable, and they don’t lay the correct groundwork to help them succeed. Here’s your first tip of the year: Make your Resolution for better health do-able. Start with a small goal and build upon that. Your goal could be anything from exercising 3 days a week consistently for a month to simply finding a form of exercise that you like (or at the very least can tolerate enough to do consistently). Once you become comfortable with that task, raise your goal to the next level. If you were exercising 3 days a week for 30 minutes each day, add a fourth day. The key is to build consistency. Put one foot in front of the other, and when your motivation begins to disappear, ask for help from a friend who will not let you quit, but will keep you motivated to accomplish your goal. 

January Savings:

§      Get fit for the new Year:  Mention this special on my blog and you can get 10% off your first session.  If you enjoy your first session and you Book a package of 5 sessions with me, you’ll get 10% off your first package. Price. (redeemable at action in motion Pilates and Physical Therapy).