After my yoga class on Sunday night I determined I need a taste of my own medicine!  I absolutely love yoga and have been faithfully practicing for about 5 years. 

However, I admit, I haven’t been consistent over the last few months.  Between purchasing a condo, the holidays and work I just don’t seem to have enough time in the day.  I became a victim of all those excuses I always scold my clients for – “you have to make health a priority in your life an carve out time for yourself” I always say.  And I particularly emphasize stretch and flexibility! And for me personally, that means at least one yoga session per week, a chance to get stretched out, refocused, rebalanced and relaxed.  Well, about halfway through my class on Sunday, the first class I’ve taken since around New Years,  I realized I was hurting!  My hips and legs were tight, my shoulders ached and I was sweating like nobody’s business!  And today, almost two days later, every muscle in my being hurts!  Clearly I need a dose of my own medicine.  I  need to get back on track and back to my normal routine.  No wonder I feel tense and tight and my shoulders feel like they are hitting my ears.

The point of this story?  Everyone gets a little off track once in awhile.  Sometimes we need a gentle, or not so gentle, reminder about what is important, and that no matter how hectic life is you must take those precious moments for your own health.  You will be a better mother, wife, friend, employee, and in my case, trainer.

Want to try yoga?  My favorite OC studios are:

Yogaworks ~ serving all of OC ~ www.yogaworks.com

Triad Yoga ~ Newport Beach ~ www.triadyogaca.com

And for the absolute best yoga apparel, check out Lululemon in the Spectrum ~ www.lululemon.com

Think yoga is just about wacky chanting and stretching?  Check out these master yogis:

http://www.youtube.com/watch?v=lmOUZQi_6Tw

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

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Last week I chatted with many clients about their nutrition strategies for Super Bowl Sunday.  It seems to have become a national holiday in America, and also seems to be an excuse to pack away as much junk food and alchohol as possible for many people.

My Stance on Guacamole

Guacamole – this seems to be the food of choice at most Super Bowl parties.  Did you know that in 2002 the California Avocado Commission projected that 13.2 million pounds or 26 million avocados will be consumed Super Bowl Sunday, mostly in the form of guacamole? That’s enough dip to cover the Louisiana Superdome football field, end zone to end zone, waist deep in guacamole (approximately 40 inches)! I mean, that’s just crazy!

Source: http://www.allbusiness.com/agriculture-forestry/agriculture-crop-production/5850617-1.html

Many people I talk to argue with me over guacamole and avocados…because it is a healthy fat right?  Well, right, it is considered a “healthy fat.”  But what exactly does that mean?  And what makes healthy fat healthy?  And does this give you license to consume an entire bowl of guac at a party (I am sure you can guess my answer to this question)?

Good vs. Bad Fats

People need fat in their diets.  Fat is important to proper cellular function, insulates the nerves, helps lung function, cushions internal organs and provides energy.

Simply put, “Good” fats include monounsaturated and polyunsaturated varieties – these are liquid at room temperature and include:

Monounsaturated Plant oils like canola oil, peanut oil, and olive oil.

Avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.

Polyunsaturated Sunflower, corn, soybean, and flaxseed oils, and also foods such as walnuts, flax seeds, and fish

Good fats are considered beneficial because people who follow a diet primarily using monounsaturated fats have been found to be at lower risk for cardiovascular disease.  And omega-3s, found in polyunsaturated fats, are anti-inflammatory and have even been found to decrease risk of depression and dementia (http://www.helpguide.org/life/healthy_diet_fats.htm).

“Bad” fats include saturated and trans fats.  Saturated fats are usually solid at room temperature and primarily come from animal products.”Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers – and very bad for you.”  Trans fats are found in prepackaged foods, baked goods and processed foods.  Saturated and trans fats raise LDL cholesterol levels, which increase risk of heart disease.

Trans fats are bad because “A trans fat is a normal fat molecule that has been twisted and deformed during a process called hydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas. No amount of these trans fats is healthy – if your diet doesn’t contain enough good fat, your body will use the deformed trans fats instead, which could possibly contribute to major health risks from heart disease to cancer.”

Most fats are composed of a mixture of the types of fats, so you want to be aware of how much of each type you are consuming.
Source: http://www.helpguide.org/life/healthy_diet_fats.htm

So it is obvious that the body needs fat, and if you are going to choose a fatty food, it is better to choose one that contains “healthy” vs. “bad fats.”

However, it is important to remember that FAT IS STILL FAT and an important part of a healthy nutrition plan is to limit your fat intake in general.  The US government recommends that you consume no more than 30% of your total daily calories from fat:

Recommended Daily Fat Intake

Source: http://www.infoplease.com/ipa/A0922553.html

So, what about that guacamole you want to eat because it is “healthy” fat?  According to WebMD.com, a medium-sized avocado contains 30 grams of fat, as much as a quarter-pound burger!  And if you are following a 2000 kcal/day diet, that is almost half your allotment FOR THE ENTIRE DAY! So just because avocados contain a healthier fat does not mean that you should consume them high quantities.    Just like everything else, moderation is key.  And if weight loss is your goal, be aware of the total fat you are consuming each day.

WebMD.com states that a recommended serving size is 2 tablespoons, or roughly one-sixth of a medium-sized avocado. Each serving provides 5 grams of fat and 55 calories.  So, choose wisely, choose carefully…enjoy the occasional avocado but just don’t finish off a bowl of guac the next time you are at a party!

Source: http://www.webmd.com/diet/features/avocado-advantage

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