by Christy Maskeroni, MS RD

As Summer approaches, many of us are frantically trying to get ready for Beach Season.  Whether you are a self-motivated health nut, or a newly-motivated convert, now is a great time to kick-start your health. You may be thinking you are in need of those no-real-food juice cleanses or [...]]]>

by Christy Maskeroni, MS RD

As Summer approaches, many of us are frantically trying to get ready for Beach Season.  Whether you are a self-motivated health nut, or a newly-motivated convert, now is a great time to kick-start your health. You may be thinking you are in need of those no-real-food juice cleanses or the say-no-to-carbohdyrate diet to get you back on track or detoxify your body of all that excess it tends to store.  What if I told you that just eating from a variety of real foods and food groups could have you on your way to achieving your fitness goals. Sounds too good to be true?

After the mindless eating and drinking that many of us engage in, your body may be in need of a detox.  What exactly is a detox?  It is the removal of harmful substances such as poison or toxins from the body.

Every one of our bodies detoxifies on its own.  Whether you are working, running after the kids, or meeting friends for dinner, your body is taking care of you.  However, as you are moving through your busy routine, you are also surrounded by many harmful toxic materials.

Toxic substances can be in the water we drink, the air we breath, the clothes we wear, the food we eat, the alcohol we sip, the cleaning supplies we use, the deoderant or make-up we use…you get the picture.  Your body absorbs these harmful substances, but this is partly why you have those wonderful organs in your abdominal region.  Your liver, kidneys, colon, gallbladder, blood, and skin all play a part to help get rid of these toxins.  Some of the materials will easily be excreted and cause no harm.  However, others can accumulate in your cell membranes and fat cells and create a build-up which can cause mild reactions (headaches, fatigue, allergies, rashes, muscle pain, mental confusion) to more severe problems (autoimmune diseases, hormonal imbalances, nutritional deficiencies, cancer).  Basically, the longer you expose yourselves to these toxins, the greater the damage.  So what can you do?

Quality food is one solution.  You can assist your body in its own detoxification processes by eating a varied, nutrient-dense, fiber rich, balanced diet.  We may be feeling the effects of our over indulgence due to a poor-quality or restricted diet that lacks the essential vitamins and minerals. However, you can easily change that pattern by following these easy 10 steps:

10 steps to assist your body in its own natural detoxification process.

1.      Increase fiber consumption.  This helps move toxins through the body by adding bulk to your stool for elimination.  This includes fruits, vegetables, beans, legumes, and whole grains (brown/black/wild rice, quinoa, whole wheat couscous, whole wheat breads, etc.)

2.      Drink more water.  This too assists in the movement of material through the digestive system as well as through the kidneys for elimination.

3.      Eat more fruits and vegetables.  These offer fiber and several vitamins and minerals that assist in the detoxification process and removal of free radicals from the body.  Choose organic as often as possible and avoid those that have been waxed, sprayed, dyed, or fumigated.

4.      Get more sleep.  Your body does most it’s rest, repair and recovery at night.  Lack of sleep has been shown to cause hormonal imbalance leading to numerous problems including diabetes and obesity.  More sleep can help control hunger levels, cravings, mood and anxiety.

5.      Decrease additives and preservatives.  Examples of this include MSG, nitrates, nitrites, BHA, and BHT.  These are toxins that can begin to build in the cell membrane and lead to problems.

6.      Eat less refined carbohydrates/sugars.  This includes white breads, cookies, cakes, candies, sugar, white pasta, etc.  Refined carbohydrates lack the necessary nutrients that your body needs to assist in the detoxification process.

7.      Reduce the fat in your diet, especially saturated fat.  A high fat diet has been known to increase your risk for disease.

8.      Reduce your stress levels.  The accumulation of stress in the body can throw the body’s natural function off.  This can eventually cause an imbalance and lead to a multitude of problems.  Yoga, meditation, journaling, and exercise are a few effective ways to reduce stress levels.

9.      Drink less caffeine.  Too much caffeine can disrupt liver and endocrine function as well as many other functions in the body.

10.  Reduce your alcohol consumption.  Alcohol is high in calories and has little nutritional value.   Drinking alcohol produces a toxin as it is metabolized in the liver and can deplete several vitamins and minerals in the body.

Many of these ideas might seem obvious but the truth is, they work! Food is your fuel.  If you know your car runs most efficiently on premium gas, then that is what you put it in the tank.  It is the same thing with food.  When you feed your body the food it needs, you will be amazed at how much better you run and feel.

Where should you start?  Here are a few foods that are very beneficial in helping you reach your body’s full potential.

• Yellow, red, green vegetables like peppers, spinach, collard greens, swiss chard & kale
• Lean proteins like chicken, seafood, eggs
• Fruits like raspberries, blackberries, blueberries, tomatoes, bananas, grapefruits, lemons
• Beans and legumes like peas, lentils, and soybeans (edamame)
• Nuts and seeds like pumpkin seeds, black currant seeds, brazil nuts, walnuts, and almonds
• Avocados
• Whole grains like brown/black rice and quinoa
• Sea vegetables like hijiki, arame, seaweed
• Cabbage and brussel sprouts
• Wheat grass, spirulina, chlorella
• Oils like flaxseed, primrose, fish oil, and olive oil
• Milk thistle
• Sweet potatoes and potatoes
• Burdock root
• Garlic and onions

Christy Maskeroni is the Director of Nutrition at CLAY Health Club & Spa as well as a Master Trainer and Yoga Instructor (RYT-200).  She holds a Master of Science in Nutrition and Applied Physiology from Columbia University, Teachers College and is a Certified Personal Trainer through NASM.  For more information on Christy and her nutrition services visit www.insideclay.com/nutrition or follow her fun tips on Twitter @cmaskeroni

Eat more fruits and vegetables, it’s good for you!

Some experts tell us to eat 9 servings of fruits and vegetables every day, but unless you’re vegan or vegetarian, most [...]]]> Let’s be honest.  Our moms told us to do it; our teachers told us to do it; and now nutritionists everywhere are telling us to do it:

Eat more fruits and vegetables, it’s good for you!

Some experts tell us to eat 9 servings of fruits and vegetables every day, but unless you’re vegan or vegetarian, most of us don’t come close.  With our eating-on-the-run, take-out food  and dining-out culture, how are we ever going to come close to making mom happy?  Well, one quick-and-easy solution is juicing.

Juicing is a convenient way to get the vitamins and minerals that our bodies need every day and it has innumerable health benefits, including:

•       Keeping you trim
•       Detox and cleansing
•       Anti-aging and longevity
•       Disease prevention & treatment
•       Healthier hair, skin and nails

There are two basic ways that most people juice: make your own juice at home or buy fresh pressed juices.  Making your own juice can be fun and it’s probably more affordable.  After you buy a juicer such as the Breville or Jack LaLanne (be wary of the plastic juicers – they tend to break easily), you’re ready to go shopping for your fruits and veggies.   Remember, when you make your own juice, they say it’s best to drink it immediately, so only make as much as you can drink in one sitting.

NYC’s Greenmarkets are a wonderful place to get started because they are located in so many neighborhoods throughout NYC and they feature a wide variety of local farmers.  GrowNYC  operates 54 Greenmarkets in NYC including the world-famous Union Square Greenmarket;  Community Markets  operates 6 Greenmarkets in NYC.

When you get to the Greenmarket, look for green leafy vegetables, carrots, beets, broccoli and any fruit because these are detox foods.

If you’re like me and often too lazy to make your own juice, there are now plenty of great stores and cafes that sell fresh-pressed juices including:  Dig Inn, Juice Generation, The Juice Press, Lifethyme, Natural Frontier Market, Organic Avenue, Park Natural Foods, Sunac Natural Market, Sun in Bloom and Westerly Market. You can expect to pay $8 – $10 for the real deal at most of these spots.  It’s not cheap, but it’s GOOOOOD.

So, whether you make your own juice or purchase a fresh-pressed juice, your body will say “Thank you!” and your mom will say “I told you so!”

Happy Juicing!

So, they say that oatmeal is like, the only great breakfast out there, huh?

I’m hearing that a daily of a bowl of oatmeal may:

- lower blood cholesterol

- reduce the risk of heart disease

- assist with weight loss

BUT, is all oatmeal the same?

Where is the best oatmeal in the city?

I have below a Q&A with Morgan Mclellan who as a journalist living in Toronto completed my BuiltLean Program with some impressive results. Despite having a busy job and being completely out-of-shape when he started, Morgan lost over 20lb of fat in only 8 short weeks.

As [...]]]> from BuiltLean.com

I have below a Q&A with Morgan Mclellan who as a journalist living in Toronto completed my BuiltLean Program with some impressive results. Despite having a busy job and being completely out-of-shape when he started, Morgan lost over 20lb of fat in only 8 short weeks.

As Morgan completed the program, we exchanged some emails to help him get the most out of the program. The before/after photos speak for themselves. To learn more about Morgan and his insights into successful body transformation, check out the Q&A below.

I hope you find his story inspirational!

Background

Age: 24

Occupation: Journalist

Residence: Toronto, Ontario

Hometown: Toronto

Why did you get out of shape? What happened?
In all honesty, I’ve always struggled with my weight. I would get on a fitness routine for a few months, then just slack off. I attribute this to a lack of clear set goals and a plan to help me reach them. When I finished college a few years ago, I peaked at just over 200lbs, and that was unacceptable. I had to buy new pants, NEW shirts, the works. Yet that was not enough to motivate me to change my life. Over the course of a year, I dropped some here and there but never anything significant or to be proud of. This persisted until I came across BuiltLean.

What sparked you to make a change?
Something just clicked and I took a look at myself and said “enough is enough”. It’s time to kick my ass into gear and transform my body into the one I’ve always dreamed of. No more excuses.

How did you come across BuiltLean?
My cousin Max Hazan turned me onto the program. Max is the definition of what being ‘built lean’ is all about. And you can catch some of his delicious recipes on builtlean.com which I encourage everyone to try out.

BuiltLean Program Review

What results did you get with the BuiltLean Program?
Unbelievable results! Way more than I had anticipated. I’m telling you this program packs a fat-busting punch. When I look at myself in the mirror, there’s always a ‘holy sh*t’ moment. And I get the same reactions from friends and family who are thinking the same thing. And the best part is after 8 weeks… it’s just the beginning. If I can transform my body this much in two months, imagine the results in six months. I can’t wait to keep this success rolling.

How did the BuiltLean Program help you reach your goals?
The structure of the program helped keep me on track and keep me motivated. Being able to log and track workouts was a huge advantage to making sure I was pushing the limits every time I hit the gym. Not to mention the detailed workout instructions, this program challenges you in every way shape and form.

What did you like most about the Program?
Where to begin? I just want to say off the bat that Marc has been a phenomenal help. If I had any questions at all, I could fire him and email and he’d respond with more than just the answer. It’s almost like having him as a personal trainer even though we live in separate cities.
What are the workouts like?

These are killer workouts that maximized my time at the gym. What I was getting done in 45 minutes to an hour was more intense than anything I’ve done in the past. For me, the program put a stop to any breaks between sets which so many people do.

Can you elaborate on how your eating habits changed?
I’ve always been a health conscious guy, but this program widely increased the depth of my knowledge when it comes to nutrition. I also love to cook, so being able to get creative while making some incredibly tasty and healthy meals was just awesome and I enjoy it every time I fire up the kitchen.

What have your friends thought after seeing your results?
All their jaws just drop. Everyone, even people I see on a daily basis are just amazed with the results. And I can’t wait to show off my progress in another two months. I couldn’t be happier with the reaction I’m getting.

What would you tell someone who’s on the fence considering the BuiltLean Program?
Just do it. This program has changed my life in every aspect. I feel more confident, I look great, it even encouraged me to quick smoking. It’s a lifestyle, not a diet. The only thing you’ve got to lose is a lot of fat.

YogaCity NYC’s [...]]]> from YogaCityNYC
Recently, a bunch of new classes geared towards yoga teachers have begun to permeate the New York City scene. These classes vary in their format, but all seek to bring teachers and serious practitioners together to learn, grow and become students again of this vast and diverse practice.

YogaCity NYC’s Alex Phelan sat down with Alison West of Yoga Union, Jennifer Brilliant of Jennifer Brilliant Yoga, Dana Flynn of Laughing Lotus and Nikki Costello from Kula Yoga Project to discuss the ins and outs of their teachers classes.

There was a short warm-up to prepare us for the [...]]]> from YogaCityNYC
Joe Young doesn’t often say much in class, but when he does it’s delivered with a calm confidence. To begin, he had us take three long inhales and exhales before tuning in with the Adi mantra, “Ong Namo Guru Dev Namo.”

There was a short warm-up to prepare us for the three-part healing meditation that was to come. First, we took our hands to our knees and undulated through spinal flexes which brought openness into the middle back. And then we did rapid rounds shoulder shrugs to further open the upper back and loosen up.

Molly Heron entered the room with deep eyes, kind smile. Her class included all the hallmarks of [...]]]> from YogaCityNYC
There’s something special about studying at Integral Yoga Institute. Maybe it’s the legacy: the organization has served the NYC yoga community with – well, integrity – since 1966, way before yoga’s rise to trendiness.

Molly Heron entered the room with deep eyes, kind smile. Her class included all the hallmarks of the Integral Yoga approach with her own personal twist (pun intended!). We began class with eye exercises: first circling, then rubbing palms together and cupping them with warmth and energy.

Photo: Ben Fried

As first documented by @noahbudnick, the section of the Prospect Park loop south of the lake has had new markings (and a smooth, fresh surface) for a few weeks. On this section you can experience the more spacious 24/7 accommodations for walkers, joggers, and [...]]]> from Streetsblog.org

Photo: Ben Fried

As first documented by @noahbudnick, the section of the Prospect Park loop south of the lake has had new markings (and a smooth, fresh surface) for a few weeks. On this section you can experience the more spacious 24/7 accommodations for walkers, joggers, and cyclists that will soon expand to the rest of the loop. I was over there about two weeks ago and it was kind of remarkable to see everyone using the lane designated specifically for them.

According to electronic message boards stationed in the park, the rest of the loop will get new markings starting on May 11 (word is new pavement is not in the works). Now about that rush-hour car lane…

Photo: waywardcourier/Flickr

Metro areas in the Northeast were found to have the highest "test-score gaps," a measure of educational inequality. Brookings found this was linked to economic segregation reinforced by large lot zoning in suburban jurisdictions. Image: Brookings

What do laws that mandate large yards and prevent walkable development have [...]]]> from Streetsblog.org

Metro areas in the Northeast were found to have the highest "test-score gaps," a measure of educational inequality. Brookings found this was linked to economic segregation reinforced by large lot zoning in suburban jurisdictions. Image: Brookings

What do laws that mandate large yards and prevent walkable development have to do with educational opportunity? Turns out, there’s an important connection.

The Brookings Institution recently examined educational inequality across the U.S. by race and income. One of the key findings was that large-lot zoning requirements effectively restrict access to quality education for low-income children, hindering their long-term economic prospects.

Restrictive zoning laws are widespread. Brookings reports that 84 percent of municipalities impose some minimum lot size, the average being 0.4 acres. The authors note that this is larger than the average lot size of a single-family home in America — 0.26 acres. In other words, in most places it’s illegal just to build a home of typical size.

The authors report that these laws “effectively block low-income students and their families from living near or attending” public schools where students perform well on state exams. In areas with large lot laws, it is significantly more expensive to live near good public schools than it is in areas without restrictive zoning, according to the study.

This in turn has a significant effect on educational attainment and economic opportunity. Low-income students who attend top schools score two percent higher than state averages, according to Brookings. Low-income students attending low-performing schools score 18.5 percent below average.

The authors believe their research points to the inadequacy of education reforms like school vouchers or merit pay for teachers:

All of these reform strategies have one thing in common: They try to improve disadvantaged students’ access to high-performing schools through education policy. These reform ideas certainly have merit and should be carefully evaluated and considered, but they do not address one very important mechanism that sorts poor students into the lowest-scoring schools: housing policy. Housing and education policies should work together to promote access to improved school environments for low-income and minority children.

The most ambitious and consequential policy reform along these lines would be to eliminate exclusionary zoning altogether. In an ideal world, the federal government or states would forbid local governments from discriminating based on housing type (e.g. single-family attached or multi-family) or size (lot, floor, or frontage size). They could even agree to compensate jurisdictions for any disproportionate increases in local expenditures that resulted from higher density or lower-income development. Eliminating exclusionary zoning laws could produce large educational and economic benefits for low-income and minority children and families, and the U.S. economy as a whole. Unfortunately, the likelihood of such a reform, however market-oriented it may be, seems low at this time.

Barring such sweeping policy reforms, the authors point to regional or local housing and land use policies that could have an impact on improving educational equality, such as inclusionary zoning (compelling developments to include a certain percentage of low-income units) and focusing dense development near existing job centers and transit lines.