Why I don't like stevia

I am so over hearing about or receiving products that say they are "all natural" and "healthy" only to scan the ingredients and see that Stevia is an ingredient.
I know that for many, Stevia is a great option. If you are diabetic and must have something sweet, I can see how it could be a life saver. I also understand that Stevia comes from a plant, stevia rebaudiana. But, sugar, real sugar, also comes from a plant, and it isn't the best, either.
Anything that is sweet, whether real or chemical, causes a change in the body. While a natural change is better than a chemical change, like from aspartame or sucralose, our body still perceives that it is getting sugar and prepares itself to handle that. This leaves your body in the same predicament that chemical sweeteners do, meaning that the body amps up it's production of cortisol, glycogen, adrenaline, etc, to help break down the sugar, only to have no sugar to break down.
So, stevia is not quite the miracle plant it is touted to be and, in my opinion, has no place in a clean diet.
Honey (go local!) and maple syrup are my two favorite ways to sweeten naturally. Agave is another option, but it is also a bit controversial for some of the same reasons as stevia. Also, in my opinion, I feel like if you "have" to have a sweet treat, live it up. Have real, raw sugar in a cookie or ice cream. Not everyday, but for a treat. Your body does know how to process this and, while it isn't ideal daily, your body can handle it every now and then. (Unless you have a medical condition that causes you not to be able to have sugar.)
For food and drinks that don't require sugar or sweetener, just let it go! Drinking black coffee, unsweetened tea and unsweetened milk (think coconut or almond) may not be great at first, but I switched all of those and now I can't stand sweet drinks.
I love to bake and will splurge and use real, raw sugar every now and then, especially if others will be eating it. Other than that I use local honey or applesauce.
Plus, you guys, I just tried a shake that was sweetened with stevia and it tastes gross. Fake sweet. Icky sweet. You don't want fake. You want real.

Happy St. Patricks Day from Debby Downer

If there is one thing that I do well, it is ruminating over a completely irrelevant thing, allowing it to make me upset.  This past week, it has been the Irish Yoga graphic.
It has been around for years, it has always annoyed me, but this year I feel like I have to say something.
So, if you don't care or if you personally find the Irish Yoga thing hilarious, go ahead and click on through. 
I will also add the disclaimer that I am a borderline teetotaler and prude. I know this. My idea of a good time is going out to lunch on chicken salad and iced tea. Or if I am out after dark, I like to be home in my pajamas by midnight. When I drink, finishing 8 ounces is an accomplishment. I hate feeling the slightest bit tipsy because I like to always feel in control of myself. I know this is rigid and not "normal" but it's me.
So, here is an example of what I am talking about:

There are t-shirts, memes, real-life re-enactments. Friends have sent this to me. I see fellow yoga instructors, students, studio owners all sharing this, pinning it, glorifying it.

To me, it is not funny at all and actually pretty offensive.  For many different reasons.

1. Okay, so these people drank so much that they passed out, bottles strewn about. Great. They have poisoned their systems so much that their body had no other choice than to shut down to recover. Excellent! Lets make fun of that and also condone it.

2. Think of other ethnic groups and negative stereotypes placed on them. Now make a t-shirt out of it. Or post it to your Facebook page. If you need examples, just let me know. 

3. I will be the first to admit that I am a Pilates instructor first, with some training in yoga. But I am practiced enough to know that the art of meditation and many levels of a yoga practice have nothing to do with drinking so much that you pass out. 

I could go on and on, but I won't. I just needed a place to vent what has been boiling under the surface for quite some time.

I know that my opinion is very rigid and I get that it is a joke.  I just don't find it funny.

It's not cute, funny, or in any way healthy to get drunk. And getting drunk because of a holiday that was started by Irish immigrants in America, to help them band together and have a little happiness at a time when they were treated like second-class humans, is not really that cool. Maybe instead of drinking until passing out we could find something better to do to celebrate the oppressed Irish-Americans of years past. Like watching Gangs of New York in our pj's sipping on kale water.


Am I over the top? I would love to know your feelings. These are mine and I really feel so much better after sharing them. 

Suddenly Grateful

I was going to blog about how annoyed I was today by people taking up my time.
I'm busy.  We all are.
Today, in particular, I felt the crunch.
I wanted to do cardio at the gym but didn't because I had several post-Pilates class questions.  And I had to go let Ivy out before a rain storm arrived.
I wanted to do Reformer before teaching this evening and had several interruptions in the form of questions from instructors on my staff.
I wanted to leave, to get to E's playoff baseball game, and a fellow Pilates trainer wanted to chat about continuing ed, classical Pilates, master trainers.  Subjects I love but, not at that moment, you know? Several times today I stood and thought "don't you people know what it's like to want to workout?  Or go to your child's baseball game?

But then it hit me just how very lucky I am.  I have people that are waiting to talk to me.  They have questions for me about a subject that I love.  Pilates.  A subject that I have chosen to devote my life to.  They ask me also about injury prevention, beginning or continuing in the field of health and wellness, or some other tidbit that I know the answer to.  And I always learn from them, as well.
So, as I was driving to E's game, just a few minutes behind than I could have been, I turned my annoyance into being grateful.  And happy.  I have people that value me and what I know.


I once saw and interview with David Sedaris.  He is known for staying hours after his readings to sign autographs and greet fans.  He was asked why he did that, when so many other celebrities may sign a few autographs and be on their way.  I do not remember his answer verbatim but it was something along the lines of that he thinks it is so amazing that so many people genuinely like him and want to meet him that he will sit there for hours because what could be better than that?  Than people that are willing to wait hours just to say hi.

I am definitely not at that level.  Please don't think that I think I am.  But, in my world, 3 or 4 people that genuinely care what I have to say is equal to the thousands that care what David Sedaris has to say.  And I think that is pretty amazing.

Did I really just eat that?!

I used to despise counting calories.  I would put pen to paper after each meal or snack and it would drive me to binge eat.  Seriously.  Too much thinking about calories and what I was consuming would stress me out.  But now I have MyFitnessPal and I pretty much love it.
It is fun, at the end of the day, to enter what I have eaten and what workouts I have completed.  It is a great way to keep tabs on how much I am consuming and if I am getting enough calories on days when I teach a lot.
So what's the drawback?  Well...it's right there.  In front of my face.  The handful of M&M's.  The cookie that I popped in my mouth while cooking dinner.  And the numbers don't lie.
It also has been VERY shocking to see how many calories and fat are in restaurant items.  Hidden fillers, sodium and cooking products really add up.

I had one of those shocking moments on Sunday.

Before I begin, I would like to ask you to suspend all judgement on the food, and the name of the food, that I chose.  Take it easy on me, okay? :)

Photo from Perkinsrestaurants.com

We had a very busy weekend so when Sunday morning rolled around we headed to Perkins for brunch.  I ordered the Country Cookin' Benedict.
I am a huge fan of Eggs Benedict and this menu item is English Muffins topped with sausage patties, cheese crumbles, gravy (duh!) tomatoes (for health) and cheese crumbles.  Add a side of country potatoes to make it a meal.  I did choose fresh fruit instead of a Mammoth Muffin.  *pat on the back*
Okay.  So I knew I wasn't ordering health food.  Anything that used a dropped G in the menu name is bound to be packed with fat and calories.  However, it wasn't until I had entered it into MyFitnessPal that I really felt the pounds packing on.

1,561 calories
91 grams of fat

EXCUSE ME?!  That is more calories than I typically take in, after exercise, in a whole day.  And the fat?  That is probably about 3 days worth for me!  Turns out it is under the "Over The Top Specialties" section, so, I mean...I really should have known.


I felt horrible.  Not just after the meal, which I did have a food hangover from until about 7:00 that evening.  But for not being more aware of what I was eating.  I am a Pilates instructor.  A personal trainer.  A fitness blogger.  I should not be eating things smothered in gravy, right?

But.

It was good.

And I don't eat like that every day or even every week or month.

So what is the moral of this tale?

It is horrendous that foods like this exist.  If I wanted a big breakfast, I should have made it myself for less calories and fat and definitely less chemicals.  But it is life.  And we all have moments when we indulge, right?  Will I order that again?  Maybe.  Next year.  Did I let it ruin my week?  No way!

Monday I jumped right back into a banana and peanut butter for breakfast, a green smoothie for lunch and as many veggies as I could eat.

So.  Indulge.  Occasionally.  One meal won't make you fat.  But be aware of what you are eating and how often you are taking in the bad vs. the good.  And make sure you will really enjoy what you are indulging in so that you feel satisfied instead of just wanting more.

Have you ever ordered something and searched it later, only to find out it was a calorie monster?

Do you allow yourself to order gravy covered breakfasts?

Do you count calories?  Do you use an app for it?

It's Day 2 of the Green Smoothie Challenge!  How are you doing?

Today I had one of my favorites:

1 bunch kale

1 bunch spinach

4 strawberries

8-10 grapes

1 cup COLD water

Blend until smooth for a refreshing, energizing drink!

The Morning After - 3 Tips for getting your diet back on track

Here we are, the day after Easter.  Easter is such a fun day, isn't it?
A chance to spend time with family and friends, to be outside having fun and just being thankful.
It's also a day filled with lots of food.  Sweet treats and savory dishes alike tempt from brunch through dinner.  And maybe your entire weekend contained a few extra calories, like pizza while dyeing eggs or a giant hot dog for lunch while running errands.  No?  Just me?

Peepshi (sushi made with Peeps) Fruit by the Foot, Rice Krispy Treats and a Peep.
Way to addictive.

If you happened to over-indulge yesterday, there is good news for today.

One day won't make you gain weight.   One day can't ruin all of the good work you are doing.  You may feel a little bloated or be a pound or two up, but that can all be gone by tomorrow.  Just don't let the celebration from yesterday continue through to today.  Or this whole week.

3 tips for getting back on track

1)  Drink lots of water.  
Flush your system of the added sugar, sodium and everything else.  Half your body weight in ounces is what I recommend daily.  That would be great today, too.  Or get at least 8 ounces each hours.

2)  Don't starve yourself. 
 The first thought after a big eating day is to really skimp on calories.  I get it.  It's easy to want to cut way back today to make up for yesterday.  But starving yourself right now will only lead to potentially over-eating later today.  You know, when you are super-hungry right before dinner and grab a couple leftover marshmallow eggs as an appetizer.  So...keep it even today.  Fresh fruit to help with the sugar cravings.  Fresh veggies to fill you up.  Nuts or lean proteins rather than the salty ham of yesterday.

3)  Move it to lose it.
Take a walk on your lunch break.  Do 10 jumping jacks every time you check Facebook.  Head to your favorite fitness class (Pilates anyone??)  Whatever you do, just move!  You will feel better and whatever movement you choose will get you moving away from the Cadbury eggs.


One last tip.  Actually opinion.  After these "candy" holidays I always hear of people throwing away the candy they or their children received.  I get it.  They want it gone.  It's unhealthy and no one should sit around and eat candy all day.  Not us or our children.  But don't throw it out!  Geez.  So wasteful.  Take a look at the piles of candy.  Did you purchase it for your kids?  If so...don't do that again!  This year I bought 3 chocolate eggs for each boy and they had a few eggs filled with Rolos.  The other eggs we filled with money.  Dollar bills.  Last year we did quarters.  I would rather spend $16 to fill eggs with money rather than that same amount on candy we don't need.  If the candy came from outside sources as gifts think of alternate uses.  I have held onto chocolate bunnies and used them later in chocolate chip cookies.  So you don't have to eat everything all at once.  Un-opened candy and goodies can be taken to a local food pantry.  Or, again, hide it and give your kids one piece in their lunch box.  

What about you?

Did you indulge this weekend or stay on track?

What do you do with leftover candy and sweets?

Are you exercising today to negate the Peeps and eggs?

Pilates and Fibromyalgia

Pilates, when practiced regularly, gives you a brand new body.  But what if your body is in constant pain?  I take calls and emails on a weekly basis asking about doing Pilates and if it will help with _______ issue(s).  One of the most often mentioned is Fibromyalgia.

Those with Fibromyalgia are often in a state of constant pain or muscle tenderness.  Trigger or tender points are also common, meaning that specific parts of the body are sore or tender to the touch.
The causes and a cure for Fibromyalgia are unknown.  Those suffering often feel tired, helpless (wouldn't you if a disease you had didn't have a cure) and weak.

So, what's the good news?  Pilates can be VERY helpful for those with Fibromyalgia.
I have worked with many students throughout the years with Fibromyalgia and many of them continue to work with me now, year after year.
Pilates is not a cure for any disease, but it can ease symptoms and help you to better deal with what is going on.  The students that I work with tell me that movement helps to relieve the pain, focusing on fixing their posture is very helpful for day-to-day life, and that having a stronger core and more muscle control helps them to get through flare-ups and accomplish more when they are feeling well.

How Pilates helps:

• teaching the mind and the body to work together helps provide a certain amount of control to relax painful muscles.
• gaining muscular strength to improve daily functions.
• breathing awareness increases and helps with relaxation.
• gentle twisting movements, like Saw, can promote nerve function and increase circulation.
• learning how to properly hold and move the body is essential for those in pain.  
• moving may be the last thing you want to do when in pain, but for those with Fibromyalgia moving the correct way and incorporating breathing can help to ease symptoms.

To begin Pilates training:

• check with your doctor to make sure you are ready for exercise.
• find an instructor that holds a Pilates Method Alliance recognized certification.
• talk with the instructor before beginning training to set up a plan for your specific needs.
• Schedule at least on private session before beginning a class.

Most of my students with Fibromyalgia begin with private sessions for no less than six weeks.  I recommend at least one private session a week in addition to group classes.  This allows me to really watch form and to give modifications based on the students needs.

Know that each class will be different for you.  Communication is key to success.  Some days I can really challenge my students and other days, if they are having a flare up, the class will focus on more gentle movements, stretching and slowing down the work.  

Don't skip class just because you are having a flare up.  My students with Fibromyalgia typically feel much better after a class, even when their trigger points are tender.  We slow it down or skip certain exercises if needed.  Movement almost always helps on these days.

If you have questions about Pilates and Fibromyalgia, please ask in the comment section below!

2 Yoga Poses everyone can (and should) do!

One of the many benefits of yoga is the way you can get a deep stretch and deep breaths at the same time.  What better way to relieve stress, decrease aches and pains and clear your head?
I feel like most people think they are not flexible enough, not fit enough, or just not ready to try yoga.   The thing is, though, is that yoga can be done by everyone!

Here are two of my favorite yoga poses:

Triangle Pose:

Strengthen your legs while releasing tension in your low and mid back.  Open up your hips and chest to increase flexibility, relieve stress, and promote better breathing.  Also aids in coordination and balance.

Step 1:  Stand with your left foot forward, about 2 feet from your right.  Aline your left heel with the arch of your right foot.

Step 2:  Using a block (pictured) or a chair place your left hand beside your foot.  Straighten both legs and rotate your upper body so that your right arm is reaching up.  Align your arms with your gaze either up at the right hand or down at the left.

Step 3:  Even out weight on both legs.  Lift your chest.  Take deep breaths.  Relax your shoulders.

Hold for 3-5 breaths.

Transition:

Lift your left arm over head and reach up and behind, keeping both legs straight.  Take a deep breath.

This isn't an official yoga pose, but it feels so good to lengthen the torso and lift the head.  

Revolved Triangle Pose:
Strengthen and stretch the low and mid back.  Twisting exercises have also been shown to promote nerve health.  Also aids in coordination and balance.
Step 1:  Hinge forward from the hips and place your right hand on the brick (pictured) or chair to align wrist, elbow and shoulder.
Step 2:  Gently rotate the torso to reach your left arm up to the ceiling.  Align the left and right arm.
Step 3:  Stand evenly into both feet.  Gaze should be up at the left hand or down at the right.  Keep the left leg as straight as possible.
Step 4:  Holde for 3-5 breaths.

Repeat this with the right leg forward and the left leg behind.

Trainers Tips:

• Make sure your muscles are warmed up before stretching.  Post workout would be great, but even if you have just finished running errands or cleaning the house you will be warm enough.
• If you don't have a mat, no problem.  You should be fine on regular flooring with bare feet.
• The stretch should make your muscles feel warm, not on fire.  If there is a burning or painful pulling, back off and lessen the stretch.
• Don't get too caught up in trying to make these poses "perfect."  It is your stretch, so just melt into it and breath.
• As always, make sure your doctor has said you are healthy enough for physical activity.

Opening the chest and stretching the back are great for physical health as well as for mental well-being. I think if everyone did these each day the world would be a happier place, don't you?

Will you be trying these poses?

What is your favorite yoga pose and why?

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Snow Running

After one mild winter last year, this year Kansas City is getting snow.  And lots of it!  I love getting outside in all types of weather.  It's fun to see the changes in the landscape and, of course, to get fresh air and move around, no matter the temperature.
So, when we got around a foot of snow last week I just had to get out in it.  The same day of the snow fall I began fighting a yucky cold, so my plans of shoveling and running were somewhat diminished.  I did make sure to get out each day.  Shoveling, walking, running a bit.  This could be why I still, 5 days later, am fighting the cold.  Haha.  No way!  Getting outside helped.

Video from the first day after the big snow.  I had to try running!

Thanks to Facebook I was able to see that many of my running friends were out in the snow.  3 mile runs, 5 mile runs.  I was jealous.  So when we went out yesterday I decided I was going to do some trail running.  I was back in the woods at my in-laws where the snow is at least a foot deep in most places.  I ran maybe 1/8 of a mile and was so very exhausted.  Panting, sweating...and this is me, guys. I run 2-5 miles a few times each week, do at least 3 cycle classes and interval training, too.  So, I don't know if it was the depth of the snow, my cold, or my shoes, but there was no way I could keep up with the miles logged by others.  I did continue to walk in the snow, which is quite a workout, too.  When your foot plunges into a foot of snow, walking or running, it throws off your balance.  Then to lift your leg back up gives a nice resistance aspect.  Snow, for most of us, isn't on the ground very often each year.  I am definitely now a fan of working out in the snow!
I enjoy walking and running in the snow.  For me, though, if it's deep snow I will be doing a walk/run combo.  It's easier for me to keep pace that way, err...not die, and my family can join in, too!

Walking in the snow.  I could do this for hours!

Running.  So challenging but also exhilarating.
I can't go for long, but it's such a great experience!

What I wore:

• Running tights topped with lined workout pants for water-resistance
• Cotton t-shirt topped with a thermal shirt
• Down coat
• Running gloves that are water-wicking lined with fleece
• BOGS all-weather boots

^^^^ the boots probably also slowed me down a bit BUT I don't like cold/wet clothes and I especially don't like frost bite.

Probably not the best "running shoe" :)

I asked some friends what they thought of their experience snow running:

"Snow trail running is to trail running what trail running is to road running."
     -Danny T.

"Embrace the elements, they make you feel alive."
     -Sally B.

"Get outside.  Whether it's for 5 minutes or 50.  A little bit of fresh air, no matter the temperature, will do you good!"
     -Me

[When asked what I should wear in the snow]
"Depends on how long you want to try to keep your feet warm...either way they will get cold and wet, but you will survive."
     Ed H.

"Rain, Snow, or 20 Below."
     -Crystal L.

"I'm like an addict looking for a fix. AKA, what streets are clear enough for me to get out and run?!?!"
     -Callie S.

It's not too often you get running scenery like this!

One more quote that I definitely repeated to myself while running: 
"Don't quit when you are tired, quit when you are finished."
This SO helped me to keep my legs running when I desperately wanted to stop before my designated "finish line" out in the woods.

Bottom line:  get out in the snow!  Experience the outdoors and don't fret about the weather.  Safety first, of course.
If you have snow on the ground make sure you get outside!  Whether its to see how you do running in the snow or if its for a walk around the block, I highly recommend it!  Let me know what you think!

Have you ran in the snow?
How was it?
Do you call it "snogging" jogging +snow?  I want to but I can't and not giggle.  Across the pond "snogging" is making out!

Balancing Act - 3 moves to better balance!

On a day-to-day basis most of us take our ability to balance for granted.  Head to a Yoga or Pilates class, try to walk on a snowy or icy sidewalk, or wake up with stuffy sinuses and you quickly realize how finding your balance is so very important.
Balance is also one of the main aspects of fitness that I focus on with my aging clients.  Whether you or 20 or 80 why not give these exercises a try to improve or build your balancing act!

Teeter Totter
I think of this as the drinking bird exercise.  

Stand with your feet hip-width apart, toes facing forward.  Arms outstretched with elbows slightly bent.  Think "bouncing a baby."  Relax your shoulders, lengthen your tailbone, and let your weight shift to the right leg.  Keep a slight bend in the right leg.  Hinge forward, lowering your arms toward the floor as you lift your leg up behind.  Slowly return to a standing position.  You can begin by placing your left foot on the floor to regain balance before moving to the second rep, building to not touching the left foot down at all.

fig. 1

The goal is to be able to have the fingertips pointing to the floor and the left leg lifted parallel to the floor.  This is 100%(fig.1).  Begin wherever your balance will let you, maybe at 25% (fig. 2) of the full exercise.  You should be able to slowly move forward and then just as slowly and steadily move back to upright. It helps to count: 3-2-1 forward, 3-2-1 back.

fig. 2

Begin by doing 5 on each leg, adding an extra rep each week.


Star and Moon

Stand with your feet a little past hip width apart, arms lifted to a "T" with shoulders away from ears.  Soften the knees.

Let your weight shift to your right leg.  Lower the right arm, lift the left, keeping the arms in one straight line.  LIft the left leg.  Arms and leg must move at the same speed.

The goal is to have arms straight up and down with the lifted leg parallel to the floor.  Just like with Teeter Totter, take it slowly, only going as far to the side as you can in order to lift back to upright with control.

5 on each leg, adding an extra rep each week.

Chair with Heels Lifted

Stand with your feet 2 inches apart, toes turned forward.
Lift your heels to stand on your toes.  Arms are lifted, "squeeze a walnut" between your shoulder blades.

Sit back like your are sitting into a chair and hold for 3 seconds.  Keeping the heels lifted return to a standing position.  Take your time, slow and steady movements.  If you lose balance, just start again from the beginning.

5 reps, adding an extra each week.

Trainer's Tips:

• Don't forget to breath!  Inhale and then exhale as you do the movement.  Keep breathing even.
• Take your time.  As I mentioned above, working at half or even a quarter of the full movement is just fine.  Better to do a smaller movement correctly than a big movement without proper form.
• Keep your shoulders relaxed.  "Shoulders away from ears."
• Start by adding these to your day twice a week, working to 3-4 times each week.

Let me know if you try these and what you think!

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