When I first read the news about Angelina Jolie’s double mastectomy – volunteer surgery she underwent as a breast cancer preventative – my first response may have been just like yours.  Along with the immediate realization that this must have been an agonizing decision for Ms. Jolie, the horror that in this day and age  resorting to such drastic measures is still on the list of options struck me right between the eyes.

I am grateful to Ms. Jolie for going public with this story because it brings the conversation about breast cancer and the larger picture of preventative health care into the spotlight for conversation.  I immediately combed the articles about Ms. Jolie for any mention of lifestyle prevention that might be suggested along with this drastic – it is called radical mastectomy, after all – decision.

Nowhere did I see any reference to the effects of the most controllable aspect of our environment on the advent of cancer – diet.  A plant-based diet has been proven over and over again to aid in the reversal and prevention of many diseases such as heart disease and many forms of cancer – as anyone who’s seen Forks Over Knives, the #1 selling documentary on Amazon.com for almost all the time since its release in August of 2011 knows. And while I’m not suggesting that Angolina Jolie should make any other decision that the one that she did for double mastectomy – none of us can second guess another’s choice in these difficult matters – I immediately asked, what about the food?  Does it take more bravery than this radical surgery to diminish the role of animal foods in the diet and eat more plants?  Why is a whole foods, plant-based diet that minimizes the role of animal foods perceived as ‘extreme’ and ‘radical’?  And if not as preemptive for the mastectomy, what about the importance of addressing diet along with any other forms of treatment – something that the millions off people reading about Angelina Jolie’s situation can utilize as immediate, simple action steps to take or their own health?

I have friends who have elected for the same surgery as Angelina Jolie, and know that this decision does not come easily and I want to make it clear that I am in no way criticizing anyone for this decision.  Rather, I want to take a stand for bringing other measures of prevention into the spotlight – what we put on our plates and forks and the benefits of a plant-based diet.

Ellen Jaffe Jones:  Mom Aunt BOTH Sibs Breast Cancer-No Mastectomies for Me, Angelina Jolie

The Jolie mastectomy news has already inspired voices from the plant-based diet community that brings benefit to us all – and there are two of them that I’d like to bring to your attention right away.

First, the above video response from Ellen Jaffe Jones.  Ellen adds these notes to her video presentation:

If anyone should be terrified of breast cancer, it should be me. My aunt died of it in our home when I was 5. As I say in my video, figuring out the truth about food and how to avoid breast cancer has become the investigative reporting job of my life. Many newspaper articles have been written about my apparent success in defying the odds.

When I worked in TV, I met a doctor who suggested my family “donate” our blood and genes to become part of the original BRCA1 and BRCA2 breast cancer gene studies done by Myriad Genetics. My sister was undergoing surgery at the time (one of the rare times you can get blood from a breast cancer survivor…how many consider that when undergoing voluntary mastectomies?) and I drove her blood sample in a refrigerated container to the airport where it was flown to Myriad’s labs in Nevada. Our family really felt like we were contributing something valuable to the world. Yet because of pre-existing conditions in insurance, I’m the only one who has ever talked about it, as far as I know.

Studies don’t disclose if you test positive or not. But no one in our family needed a study to tell us what we already knew. I’ve had doctors offer to get me tested privately. But they all say, other than a mastectomy, “We know you wouldn’t and shouldn’t change a thing about your vegan and running lifestyle.” Testing positive before I go on Medicare in 4 years is considered a pre-existing condition.
Both of my sisters led public lives, so much of the information I relate here is already “out there.” The one sister who has had breast cancer 3 times, breastfed her 4 children about 6 months each. So that still wasn’t enough to defy the genes. My other, second sister had diabetes and heart disease for decades. She went in for “routine” surgery and got MRSA…antibiotic resistant staph infection. She is now paralyzed and in a nursing home for the rest of her life. Within a year of that, she got breast cancer. The day she got MRSA was the same day my dad died in the intensive care unit. They had beds next to each other. We used to joke in our family that family reunions took place at hospitals.

The year my first sister got breast cancer was the same year I almost died of a colon blockage. Docs in the ER said they’d never seen a blockage so large in someone my age and I would need to be on meds the rest of my life. That’s when I ran to the health food store and read all 5 books on fiber and changed my eating habits big time. I began running too, and I believe it has made all the difference.

I had breastfed all of my children. I became the Missouri Associate Coordinator of Leader Applicants for La Leche League International, a great breastfeeding and information volunteer support group. Doctors again were telling me, “You better do something different with your life or you’ll end up like everyone else in your family!”

Let me stress I don’t pretend to second guess Angelina Jolie. However, it is ALL about making informed choices for the rest of us who must pick up the pieces after her ringing endorsement of this expensive, painful and perhaps unnecessary decision. Most docs don’t get a single nutrition class in medical school. I saved myself from a hysterectomy returning to a vegan diet because I had an OB who courageously said, “Go back to that vegan diet and call me in the morning.” Within 3 weeks, all signs of menopause were gone.

How many hysterectomies and breast removals could be avoided if more doctors said that! How many voices like mine are out there saying, “Wait…changing your diet could be so much easier and cheaper and even enjoyable!” It’s about informed choices. Please get all of the facts, options and multiple opinions before digesting mastectomies as routine and easy as swallowing a magic bullet pill. I’ve seen many mastectomies end up with horrific complications or side effects the patient had no clue could happen. Changing a diet is much easier.  ~ Ellen Jaffe Jones

Thank you to Ellen for coming forward with this deeply personal story, reiterated in her video.

Angelina Jolie’s Double Mastectomy—People Are Desperate for Change, by John McDougall, M.D.

The other response I would like to be sure you see today is that of Dr. John McDougall.  Dr. McDougall has just published a lengthy response.  Here is an excerpt from Dr. McDougall’s response;  the full report is linked below for convenient download.

I have no intention of criticizing the famous actress, Angelina Jolie, for her decision to have both breasts removed in an effort to improve her chances for a longer life. (National headlines on May 15, 2013.) I have treated nearly a thousand people with breast cancer over my 45-year career in medicine. From my experience, I can safely say that she has agonized over this decision. Her radical treatment may have helped her; time will possibly tell.* All we know for sure is that Ms. Jolie has made a great sacrifice today for a theoretical benefit in the very distant future—say one to five decades henceforth.

*If she develops breast cancer then we can assume this prophylactic treatment failed. If the cancer never appears there are two possibilities: one, she may never have been destined to grow, or die of, breast cancer—in this case a double mastectomy would not have been necessary. The other possibility is that the treatment saved her life. Neither disease-free outcome can be proven for her as an individual.

Shining light on a subject will reveal the truth. With mastectomy back in the headlines, stories should again be told about how more than sixty years of medical research has unarguably shown no survival benefits of mastectomy or lumpectomy with radiation, over a simple removal of the lump. As a result of this science more than 18 states in the US have “informed consent laws” that force physicians to tell women facing breast cancer tests and treatments the facts about the failure (and benefits) of breast cancer treatments. In the state of Hawaii where I helped get the 3rd informed consent law passed in the US, women have also been told by state law since 1982 that they need to change their diet.

I applaud Ms. Jolie for making her story public. I do hope her life has been prolonged by this radical surgery. I would, however, discourage this approach for my patients, because I believe the harms far outweigh the benefits. Irrespective of any decisions about mastectomy, or any other medically prescribed treatments, all women and men need to have the opportunity to benefit from a starch-based diet. In 1984, I performed the first study ever published in a medical journal showing the benefits of a healthy diet for women with breast cancer (the McDougall Diet). Since then, dozens of other scientific papers have come to similar conclusions. Yet, doctors rarely mention the importance of food, as they send their patients off to therapies that they (in fact) know will have disastrous consequences. ` ~ Dr. John McDougall

You can download Dr. McDougall’s full and timely response in pdf form here:  Angelina Jolie’s Double Mastectomy—People Are Desperate for Change.

Thank you to both Ellen Jaffe Jones and Dr. John McDougall for coming forward so quickly with information that can provide additional insights and inspiration into this timely and sensitivie topic, breast cancer treatment and prevention.

What should you eat before and after your workout?

Trendy marketing materials and the supplement industry push shakes, powders, and special supplements.  But what if you are more interested in  the real food, plant-based diet solution?

Does meal timing making a difference?

Exercise enthusiasts – those who exercise regularly to improve their strength, stamina, muscle power and body composition – will find that proper nutrition can give them an energetic edge. That goes for the active person eating a plant-based diet as well.

Good nutrition and regular exercise are critical in helping you achieving your best health and physiological function. Yet to optimize your results, it is also important to pay attention to nutrient timing – when you eat what – as a player in helping you  to successfully achieve your health and fitness goals.  The guidelines are simple, yet important – not only so that you don’t run out of fuel during your exercise bout, but so you can get the most benefit out of your workout time investment.

We now know that nutrient timing helps to repair tissue damage, restore physiological function, replenish glycogen stores – the necessary energy supply for your workouts – and promote muscle growth. No more “staying hungry” or exercising on empty if you want to optimize your training time, including both the workout you have just completed and the next one down the road.

It’s the glycogen that gets -and keeps – you going

Glycogen is the form in  which your body stores glucose from the carbohydrates that you eat in your muscles and liver. Exercise depletes your glycogen stores.  Right after you exercise, your insulin – the hormone that controls your blood sugar levels and shuttles glucose into muscles for storage as glycogen – is particularly sensitive and poised for action.

Carbohydrate or protein?

The bulk of the evidence minimizes the impact of protein ingestion as an enhancer of muscle glycogen resynthesis after prolonged aerobic exercise, provided that sufficient carbohydrate is eaten in the optimal post-workout window. At the same time, eating relatively small doses of protein can clearly enhance net muscle protein synthesis while in recovery from both endurance and resistance exercise.

The good news is with whole plant foods such as starchy vegetables, whole grains, vegetables, and legumes, it is easy to get both carbohydrate and protein in post-workout meals. The trick, however, is with the timing.

Meal timing after exercise – don’t miss the 45 minute window

Consuming a carbohydrate-rich, protein moderate food source within 30 – 45 minutes after exercise, followed by additional feedings in the hours that follow, will optimize muscle glycogen replacement and protein synthesis.  Delaying the ingestion of a post-workout meal by several hours hampers the rate at which your body is able to store glycogen.

For the average exerciser, this means simply eating a piece of fruit for an immediate post-workout snack, followed shortly – within the first 45 minutes after your workout – with a mixed high carbohydrate and protein meal in an approximate 4:1 ratio of 4 parts carbohydrate to one part protein.

No need to run your plate through macronutrient analysis; think a starchy vegetable or whole grain complemented by beans or legumes. To give you a visual, rice, vegetables and tofu, or lentil soup with winter squash or sweet potatoes and greens are examples of a simple solution. This will deliver approximate values of the 4:1. The accompanying Simple Lentil Soup video provides a perfect example. People don’t eat isolated macronutrients, we eat real food.

Keep in mind that heavily training endurance or strength training athletes will need more quantities, more often. Susan Levin, MS, RD, Certified Specialist in Sports Dietetics, concurs with my view that foods that benefit athletic activity can be somewhat individualized. She advises that every individual should experiment with different types of foods, at different times and amounts. This can be true especially before and during exercise when such choices can directly impact performance.

Pre-workout meal

Typically, less food should be consumed the closer one gets to event time. Says Levin,

A 140 pound person might be able to tolerate about 250 grams of carbohydrate four hours before exercise but only about 60 grams one hour before exercise. This is approximately the difference between a meal containing two cups of rice (90 grams), ten spears of broccoli (25 grams), one cup of lentils (40 grams), a slice of French bread (40 grams), and a baked potato (40 grams) versus two pieces of fruit (30 grams x2). Figuring out where one lies on the tolerance spectrum is all part of the importance of training!

For most of us, there is no need for extra attention to fuel during workouts 60 to 90 minutes in length.  As long as we’ve been well fed early in the day and paid attention to post-workout fueling after our last exercise session, we’ll have all the steam we need.

For the competitive athlete

When one is engaged in  prolonged, more intense training sessions or events – such as marathons and high level sports training –  it can be critical to performance to ingest carbohydrates during performance.  As in pre-event meals, individual tolerance is key.  A good rule of thumb is 30 to 60 grams of carbohydrate every hour of training. There are pre-packaged bars, gels, and beverages have carbohydrates in perfect amounts to fuel such activity, and beverages provide the added benefit of rehydrating your body. Again, for fitness enthusiasts, this is not so much of a concern as for those who train for longer, more intense periods each week.

Levin suggests that another way to look at this refueling window, in addition to the carb/protein ratio strategy noted above, is to work with a ratio of carbohydrate to body weight. She also has more ‘real food’ ideas for post-workout meals, my preference over powders or potions, suggesting that about 1.5 grams of carbohydrate for every kilogram of body weight is a good rule of thumb. As an example, for the 140 pound athlete, that equals about 95 grams of carbs – just about what you might find in one large bagel. By adding a small amount of protein to this carbohydrate snack, such as a dab of hummus, you may enhance muscle protein synthesis – that means rebuilding muscle as well as building new muscle. Simply repeat this intake every couple of hours for six hours post exercise.

Take action

Using these ideas as a point of reference, compare your exercise meal timing to see if there might be some way you can optimize athletic performance by tweaking the timing of your meals. The rules come down to this:

• be sure to fuel up before you exercise, and
• take advantage of the post-exercise window to restock muscle and liver stores. For most of us, this means packing a piece of fruit for a post-workout snack, and then eating a mixed high carbohydrate and protein meal. As an example, my client Val had long been plagued with running out of steam quite quickly into her workouts.  She also found it hard to recoup energy for the rest of her day.  When I coached her with regards to the “carbohydrate window” – she simply ate an apple or other piece of fruit soon after her workouts.  This completely changed her energy profile for not only the rest of her day, but for her next workout.

Remember – the competitive athlete who is engaged in physical challenge for hours may need more specialized fuel sources – but for most of us, you can use real, whole plant foods to do get the job done.

CBS TV called with a Fit Quickies request.  Could I please come on down to the set of Good Morning Sacramento to do some Fit Quickies segments LIVE on their 6:00 a.m. and 7:00 a.m. shows?  Can you bring your book and give us the full skinny so we can have some tips for getting in shape for summer?

Of course I was all over it and this turned out to be such a fun event.  As you’ll see in the video, the entire crew got enthusiastically involved AND remembered my first rule of fitness – never lose your sense of humor!  Right down to Ken who was caught digging into a vat of ice cream while the rest of us performed Fit Quickie #9, Higher Assets – LIVE on TV.

I have to give credit to Ken – he worked out with me and Courtney Dempsey – the other Good Day in-studio anchor Sacramento on the 6:00 a.m. segments with Fit Quickie #2, ‘Triceps Triple Play’.  As you can see, even more staff and crew joined us for the 7:00 a.m. segment.  Even the camera crew jumped into the action (off camera) AND I have more snapshots from the morning to put into the Fit Quickies Gallery!

Morning television is all about information AND entertainment, and I hand it to the KMAX Channel 31 for being so much fun Courtney and MaryAnn were instant Fit Quickies fans!

NPR Show All About Bone Vitality and Plant-Based Diet

Two best-selling authors provide diet and exercise  information.  Plant-based health and fitness expert Lani Muelrath’s book is Fit Quickies: 5-Minute Targeted Body-Shaping Workouts.  She struggled with weight herself until 17 years ago when she lost 50 pounds.  She has been a guest lecturer in kinesiology at San Francisco State University, and is certified in plant-based nutrition.

Michael Castleman is one of the nation’s top health writers.  He has written more than 2000 health articles for national magazines and 13 consumer health books.  He has taught medical writing at the Graduate School of Journalism at UC Berkeley.  For their book, Building Bone Vitality: A Revolutionary Diet Plan to Prevent Bone Loss and Reverse Osteoporosis, he and his coauthor reviewed more than 1200 studies dealing with the risk factors for osteoporosis and concluded that the calcium theory of osteoporosis endorsed by leading health experts is not supported by the facts.

So, what’s the alternative to cramming down calcium supplements or drinking milk for calcium? Find out more by playing back the recording of the show – download the mp3 for playback later here:

Link to NPR audio download of “Strengthening Your Body and Your Bones”:

http://kchofm.podbean.com/category/4april-2013/

Bone Vitality Bonus Round with the Healthy Happy and Fit Club

This topic – bone vitality, calcium, and diet – is of such high interest that I plan to make it the highlight of discussion on the Healthy, Happy and Fit Club call for April 2013.  If you are already a member of Healthy Happy and Fit Club, watch your email for date and time for this month’s training call.  If you are not a member of Healthy Happy and Fit Club and would like to join us, you can sign up here:  Healthy, Happy and Fit.  Even if you can’t make calls live, I always end out the recording to members and you can cancel at any time.

 

GPS for the Soul on Huffington Post

Another exciting development was being featured on Huffington Post with their new app “GPS for the Soul”.  Complete with an app you can download to iphone,  here is Arianna Huffington’s inspiration behind GPS for the Soul:

The stress and strain of constantly being connected can sometimes take your life — and your well-being — off course. GPS For The Soul can help you find your way back to balance.

If you don’t have an iphone – in which case you are not along, as I don’t either  - you can enjoy the slide show of pictures and quotes right on your computer screen.

Here’s my GPS on Huffington Post:

GPS Guide: Lani Muelrath’s Quick Tips For Restoring Balance

Earth Day Celebrations

As presenter at the Earth Day 2013 program at the David Brower Center in Berkeley, CA, I was able to celebrate this annual event in a big way.  I’m busy downloading pictures from the event, and am adding several new entries into the Fit Quickies Gallery starting with Gene Baur, Jill Nussinow, and more to follow.

Karine Brighten Events, event organizer, had the great good vision of seeing the important role fitness plays in all things healthy and progressive.  She invited me to present The Power of the 5 Minute Fitness Break, lead 2 fitness breaks over the course of the day, and be a special guest on the guest panel interviewed at day’s end.  It was rewarding, exciting, and such a treat to turn a whole lot more people onto the Fit Quickies concept and book.   Everyone in the David Brower Conference Center jumped enthusiastically to their feet to in the words of a participant – ‘get their Fit Quickies on!’  Photo below.xxx

I’ve created a photo album for the event on here.  Still more photos going up, so keep checking back in.

Here’s hoping you too had a glorious Earth Day!

Have you ever seen a squirrel swing on a hammock, pause and contemplate nature, have breakfast with the Buddha – or on the ceiling of the Sistine Chapel?  Now’s you’re chance

This latest production from my favorite videographer – Greg – is guaranteed to make you slow down, smile, laugh, and just enjoy being here now.  Something Rockie does best.  Watching this video is a shortcut to stress management.

Oh, you’ll also see Rockie using my new standing work station as a jungle gym – with perfect equanimity, of course!  All very behind-the-scenes as Rockie came by just as I finished my Fit Quickies workout.

Rockie the rescue squirrel video archives

In case you’ve missed the previous productions, here are the previous 7 Rockie, the plant-based fitness mascot videos that capture her stories and adventures since we found her crawling helplessly through the forest floor outside our home, summer 2011.  The Rockie video archives are listed and linked here in reverse chronological order.

Rockie the plant-based fitness mascot “Winter of my content!” (video!)

Rockie the plant-based fitness mascot’s 2012 Christmas video: ‘Rockie’s Naughty Christmas’

Rockie the squirrel – our plant-based fitness mascot – releases her first music video

Plant-based fitness mascot Rockie the rescued squirrel birthday video: ‘Rockie IV, Ready for My Close-up’

NEW video from my mascot! Rockie our squirrel returns!

Rockie returns! The squirrel saga continues with new video of Rockie, the plant-based fitness blog mascot

Merry wildlife Christmas! The Saga of Rockie our Squirrel – NEW video

Have you a favorite in the Rockie film festival?  Tell about it in comments below.

Peace, plants, and paws!

]]> http://www.lanimuelrath.com/travel-entertainment/rockie-goes-zen-what-the-plant-based-fitness-mascot-has-to-teach-us-about-stress-management-and-being-here-now/feed/ 0 http://www.lanimuelrath.com/fit-quickie/thank-you-fit-quickies-celebration-3-day-special-first-50-only/ http://www.lanimuelrath.com/fit-quickie/thank-you-fit-quickies-celebration-3-day-special-first-50-only/#comments Mon, 08 Apr 2013 13:54:16 +0000 Lani Muelrath http://www.lanimuelrath.com/?p=19031

Thank you to Juieanna Hever, the Plant-Based Dietitian, for her enthusiastic support and endorsement of Fit Quickies

Two months ago, on February 5, Fit Quickies:  5 Minute Targeted Body Shaping Workouts  - – was officially released.

And to say THANK you for your enthusiastic support – and that you made Fit Quickies a best-seller at launch – I’ve got a special offer for you if you’ve had your eye on the Fit Quickies downloadable video collection.

To my loyal readers I am extending an ultra-quick and super Fit Quickies THANK YOU special.

Here’s how you can get your hands on the ENTIRE downloadable  Fit Quickies video collection at no extra cost:

When you buy 3 new copies of Fit Quickies: 5 Minute Targeted Body Shaping Workouts, I will send you the entire Fit Quickies video download collection as a thank you gift – at no extra cost for the videos themselves.

Yes, you heard that correctly.

The video collection is priced at $97 (value $150). You’ll get it as a gift by simply purchasing 3 new copies of The Fit Quickies Book.

That means if you have haven’t bought a copy of the book yet, you’ll now have one for yourself, 2 to give away as gifts to friends, and the entire Fit Quickies video collection for YOU! And if you already have a copy, you will have 3 new copies to give as gifts to friends andfamily – along with the videos.

That’s 19 videos and 20 transcripts. That’s a $97 bonus gift for your purchase of 3 books.

But this thank you special will last 3 days only.

Saturday, April 6 – Monday, April 8, 2013

Here are the simple directions to collect your free video collection:

1) Purchase 3 NEW copies of Fit Quickies: 5 Minute Targeted Body-Shaping Workouts (Amazon, B/N, or your favorite vendor! Find the links here: http://www.lanimuelrath.com/the-book.

Yes, these need to be NEW purchases with the date stamp of April 6, April 7, or April 8, 2013 on the receipt you forward to me. This offer cannot be combined with any previous purchases of the Fit Quickies book.

2) Forward your receipt showing 3 copies purchased to: admin@lanimuelrath.com

3) You will then be sent the access code to download your complete Fit Quickies video collection.

Remember, 3 days -Saturday, April 6 – 8, 2013, and the first 50 in only.

And thank you , once again!

Lani

P.S. Thanks also to everyone who has posted a review at Amazon! If
you haven’t yet, now is a good opportunity – and if you haven’t seen the
reviews posted yet, now is an opportunity, too. I’ll make it easier for you -
here’s the link: http://tinyurl.com/a2ykob7

Fit Quickie #9 – “Higher Assets” – targets the gluteal muscles for beautiful shape. Image: Fit Quickies:  5 Minute Targeted Body Shaping Workouts

There are lots of exercises that target the “backyard”, as I like to call that beautiful assembly of muscles known as the gluteals.

Yet regardless of which specific training exercises you employ, there are four very important reasons that – bottom line – you need to just DO them – and keep those gluteals in gear.

4 reasons you need to get your glutes in gear

Most people – both women and men – have weak gluteal muscles. With all of the sitting that we do these days, these muscles have become overstretched and deconditioned. This can translate to poor shape, reduced resiliency, compromised strength, diminished body power, back pain, and collapsed posture.

1)  Gluteals are at the top of the list for muscles that are responsible for creating beautiful body shape. The glutes actually come in a team of 3: gluteus maximus, gluteus medius, and gluteus minimus. When exercised correctly, from various angles and with targeted overload, amazing things can happen. Combine with a simple, easy-to-design fat loss dietary plan, and before long you just may not recognize yourself in the rear-view mirror.
2) Strong gluteals help prevent back pain
Undeveloped gluteals not only leave us with deflated shape in the backside, it also contributes to back pain. What you may not know is that gluteals are actually a part of your core muscles. This means that your glutes form a foundation of support for the your entire upper body. And when that foundation is weak, everything else starts to topple.
3) Exercising the gluteal muscles acts as an instant invigorator
Whenever you’re experiencing an energy slump, inertia, or some other vague sort of “just don’ wanna!” you’ll find that if you invest just 5 minutes – or less – in firing up the gluteals, you will be instantly invigorated and ready to get back in the game. That means increased vitality and more productivity – now.
When you place a workload on the glutes, as they are such large muscles, challenging them places such a demand on the circulatory system that you will get a rapid, big surge of oxygen through your body in response. That means more energy for YOU. Leave it to that oxygen delivery.
4) Gluteal muscle density burns calories at a premium
Whenever you engage these big burners in exercise you dip into calorie stores in one of the most effective ways possible. That’s because actually WORKING muscle is what creates a boost in the metabolic rate – not just having muscle.
Developing gluteal muscle density and working these muscles creates a win – win situation, kind of a success loop. And when you are a busy person in quest of a better body, multiplying your calorie-burning power in this simple way puts you at a distinct metabolic advantage.

How to get your glutes going TODAY

If you’ve been neglecting your gluteals, dig out your favorite glute-challenging exercises – lunges, squats, dead-lifts are good examples  - dust them off, and start to do them several times a week.

And if you’re looking for more, no less than 5 of the exercises in Fit Quickies:  5 Minute Targeted Body-Shaping Workouts are devoted to the glutes:

• Fit Quickie #13, Super-Shaper Split Squat (page 159)
• Fit Quickie #4, Gorgeous Glutes and Hamstrings (page 69)
• Fit Quickie #9, Higher Assets (page 125)
• Fit Quickie #5, Topless Muffins (page 79)
• Fit Quickie #8, Tush Tightener (page 115)

Alone or paired up, this foursome will let you know exactly where those gluteals are.  And for a real backyard boost, take 15 minutes and put them together into one power-packed workout.  Start with Fit Quickie #10, Legs Into Play (page 137) .  Then complete the Fit Quickies listed above, or any combination thereof, and watch those gluteals sit up and take notice.

Make gluteal work a central and essential element, featured in every one of your workouts, and you’ll discover a whole new level of body strength and shape. And that transfers to better body power, improved posture, dynamic energy and greater physical confidence. You’ll never look back.

Last night the CHIP program officially got underway in Paradise, California.

And as a launch surprise to everyone, the director of the CHIP program had purchased a copy of Fit Quickies:  5 Minute Targeted Body Shaping Workouts  for every participant!  Needless to say everyone was quite excited and I had a blast connecting with each individual as they came back to have their book author signed.

Lani Muelrath with Dr. Hans Diehl, creator of the CHIP program, March 2013

CHIP

The CHIP program is the longest standing community-based immersion program for healthy change.  CHIP stands for Complete Health Improvement Project, and is the brainchild of Dr. Hans Diehl.  Dr. Diehl had for a long time been associated with the Pritikin Health program, yet was desirous of making something more accessible — and affordable – to more and more people.

CHIP program participants now number more than 50,000 worldwide, and it is rapidly growing.  These 6 week sessions (flexible, depending on the chapter) provide weekly (and sometimes more) meeting for education and support with plant-based, whole foods low fat diet, exercise, and good attitude – a perfect match for Fit Quickies!

For the past several years, I have been teaching and presenting at some of the evening programs during the sessions, teaching about exercise and the perfect connection for health with a whole foods, plant-based diet.

Fit Quickies in the CHIP bookstore

It’s no secret that I am deeply honored that directors of CHIP have asked to stock Fit Quickies in their resources store.  This means Fit Quickies is listed adjacent to books by Dr. Caldwell Esselstyn, Dr. Neal Barnard, and The China Study.  Their enthusiasm about Fit Quickies and the 3 Pillars philosophy has been deeply rewarding.  You may recognize Dr. Diehl from the amazing endorsement he wrote for Fit Quickies here:  Dr. Hans  Diehl Fit Quickies endorsement.

Life Changing CHIP program

I highly recommend hooking up with a CHIP chapter near you for support in getting started or advancing with a healthy plant-based fitness lifestyle.   As it is community based, you don’t have the expenses of a live-in program – as wonderful as they are – and you also have several weeks of training to help you reinforce and trouble shoot.

To find a CHIP chapter near you, go to the CHIP pages here  CHIP:

And if you’re anywhere near Paradise, California it’s not too late to join us for the Spring 2013 program!

My Transition to a Standing Workstation

How Julianne made a standing work station and sneaks fitness in with Fit Quickies
by guest blogger Julianne Rowland

I am a translator by profession and for years spent long hours sitting at my desk. By the end of the day, I would always feel totally lethargic and drained,  and my legs and “toosh” would feel like mush. But I just figured that sitting was one of those unavoidable “occupational hazards”, so for a long time, I just resigned myself to feeling yucky after a day’s work.

Then, about 18 months ago, there was talk among some of my fellow translators of the “treadmill desk,” a tall desk that fits over a standard treadmill, allowing people to walk at a very slow pace while working on their computers or talking on the phone. I was intrigued by the whole idea of not having to sit while working and looked into the treadmill desk.

Julianne’s standing workstation innovation

At the time, I had two reservations about investing in the desk (and the treadmill).  First, it meant a relatively significant outlay of cash, and I wanted to make sure it would really work for me before taking the leap.  And second, I do an enormous amount of keyboarding and was not sure that I would be able to keep my level of output up while walking, even slowly. So I put the treadmill desk idea on ice.

I was still extremely unsatisfied with my work arrangement, however, and was determined to find at least a temporary fix that would give me relief while allowing me to continue “earning my bread and butter.” So I talked to my husband and gave him an ultimatum: either I had to find a way to stand up while working or I was going to cut back on my hours accordingly.

As you can imagine, that elicited quite a reaction from him – and he immediately agreed to help me rig something up, despite his skepticism and belief that standing up would only limit my productivity, not enhance it. After a quick trip down to the basement, he emerged with an old coffee table and an end table, which he set up on top of my existing desk. I have to mention that my work space is quite elaborate, with two computers and four large monitors, so I needed to have two tables on top of my desk in order to accommodate it all.

So that was my arrangement. The tables were a little bit too tall, so I scrounged up one of my kids’ old step stools to give me a little bit more height, and added a tall stool with a yoga block on top for the occasional “booty rest” on extremely long workdays.

Julianne llikes to sneak fitness in with Fit Quickies – right at her workstation

I have been working this way since around December 2011, and I would never go back to a conventional setup. I must add that working from home has given me the freedom to arrange my workstation in the way that best supports my well-being, but I understand that employers these days are increasingly willing to provide alternative workstation arrangements to employees, with the goal of improving their health and the company’s bottom line along with it.

I now typically stand at least 45 minutes of every hour, punctuated by brief intervals of sitting on my stool. In addition,  several times a week, I wear a weighted vest while standing at my computer, which gives my abs, legs, and postural muscles a fantastic workout. And even though I stand to work now, I am much more mindful of taking breaks to run downstairs and make myself a cup of herbal tea or get a drink of water, so I also get a stair workout in during the day. And since I am already standing, it’s that much easier to sneak in a little Fit Quickie break or two throughout the day, my favorites being Fit Quickie #10,  “Legs into Play” with my feet balancing on the edge of my stool for an added challenge, and Fit Quickie #9, “Higher Assets.” And of course, Fit Quickie #1, “7 Seconds to a Flat Belly!”

I can’t stress enough how great this arrangement has been for me, as it has greatly improved my level of fitness and my productivity at work. I now actually enjoy reporting for work, knowing that I won’t be subjecting myself to the drudgery of sitting for long hours and feeling terrible afterward. And when I heard recently from Lani about the latest research on the dangers of sitting for long periods, I knew I had been right to trust my instinct and listen to my body!

Black rice and curried butternut squash – it’s easy to get hooked on the color and texture!

I’m a big fan of black rice and had to share this snapshot of last night’s dinner with you.  As a backdrop for my quickly created butternut squash curry, you’ve got to agree it’s an unbeatable feast – for both the eyes and the belly.

I did a little research on black rice for you, and then promise to share my quick recipe for the curry.

Forbidden rice

You may know black rice as purple rice, as it does take on a purplish hue.  Or you may know it as forbidden rice, which somehow sexes its image up a bit – as if it needs any help.

The best thing about black rice, next to its enchanting and unusual color, is the texture.  Nutty and chewy all at once.

Though officially a ‘sticky’ rice, somehow the qualities of chewy and nutty all at once are the qualities that jump out on my tongue.

High in antioxidants

Black rice is high in fiber as the hull of the rice is left intact. It  contains vitamin E and a range of B-vitamins, plus several minerals including calcium, magnesium, iron, and zinc. Black rice also contains anthocyanins, which is described by The World’s Healthiest Foods  ”the color pigments that give many foods their deep rich red, blue, and purple colors. They are also well-studied antioxidant nutrients and are considered health supportive for this reason. The risk of several chronic health conditions, including atherosclerosis, is also lowered by regular consumption of foods containing anthocyanins. ~whfoods.org”

Black rice is high in nutritional value contains iron, zinc, copper, carotene, and several important vitamins. Described by The World’s Healthiest Foods as compounds that not only give this rice its deep, black-purple color but also its antioxidant characteristics that combat atherosclerosis, also known as the hardening of arteries

According to blackrice.com (and more on anthocyanins):

The main thing that separates Black Rice from all the other varieties of rice is its amazingly strong Antioxidant properties; which come from its pigment. This is the same type of pigment found in other types of antioxidant rich foods such as the many varieties of berries. Antioxidants are quickly becoming a staple for scientific food research; anthocyanins are in the flavonoid pigments of Black Rice and are the source of antioxidants. They have been linked to prevention and even treatment of a wide range of medical conditions. In addition to its almost legendary antioxidant properties, Black Rice is also a well known anti-inflammatory food; which helps cut down on general infections and illnesses. In recent studies antioxidants have been found to seriously slow down the aging process, so Black Rice is really worth eating if just for those benefits alone; but it also offers an entire host of other great benefits in addition to that as well. ` ~  www.blackrice.com

One cup of cooked black rice has about 160 calories, 5 grams of  protein, 3.5 grams of fiber,  fiber, and 1.7 grams of fat, perfect if you are looking for low calorie, low-sodium, nutrient-packed foods.

Black rice with butternut squash curry with tempeh recipe

 The rice:

2 cups black rice, rinsed
4 cups water
pinch of salt crystals

The rice cooker takes care of the rest;  cooking time about 40 minutes.  Prep time about 60 seconds.

The butternut squash curry:

2 cups cubed butternut squash
1 large sweet onion, coarsely chopped
10 – 12 small Brussels sprouts (optional – you could use anything green to add more color and ‘green’ nutrition)
Vegetable broth for cooking (I used Pacific brand – you do NOT need oil for savory flavor!)
Curry vindaloo powder to taste (I used about 2 teaspoons;  you could also use a curry paste)
Fresh grind or two of salt crystals

1. Cover the bottom of your cooking pan (I use stainless steel) with vegetable broth and start to heat.
2. Add chopped onions, cubed butternut squash, and halved brussels sprouts
3. Cover to cook and add more vegetable broth as needed so as not to burn.  You will need to do this 2 or 3 times as the broth cooks down

Tempeh on top

Tempeh:  I used marinated smoky maple bacon from Turtle Island Foods.  1/2 of a 7 oz package was plenty for two.  My favorite way to prepare tempeh is to just lightly roast it in a pan and then crumble or break into smaller bites to top my veggies and grains.  I then put just a few drops of sweet chili sauce on top to add a bit of red.

If you’re looking for something new to add to your plant-based diet menu arsenal, black rice may be just the ticket with butternut curry a close contender. As a matter of fact, the small amount of leftovers looked so good that I decided to enjoy them for second breakfast.  My good.

Have you a favorite way to serve black rice, and do you like black rice as much as I do?  Tell about it comments below!

Straight to you from my newly improvised stand-up work station.

You know I’ve been on a mission (tirade?) to get you sitting less.  No fewer than 5 pages of Fit Quickies:  5 Minute Targeted Body Shaping Workouts are devoted to the problems of sedentarism, the hazards of sitting too much – and the easy fix.

Which is why I couldn’t wait to share with you what I just did in my home office and studio.  I told you that I’ve been researching stand-up desk stations, and have been looking for one that would allow me to alternate standing and sitting with ease.  Something with variable height.

The search had been going on and still there I was with a chair at my desk, having to remind myself to get up regularly from writing  to combat active coach potato syndrome.  “An active couch potato is someone who does their workouts and then sits for extended periods the rest of the time”  ~ Fit Quickies:  5 Minute Targeted Body-Shaping Workouts pg. 24.

Here’s the exciting news:  I have been so diligent about taking breaks from sitting and standing more that my body started to crave it – standing that is!

Let me explain.

Stand and deliver

Last weekend I was booked for two solid days of seminar events.  At each, I was scheduled to present, for a brief segment at the CHIP (Complete Health Improvement Project) regional meetings and the following day for a full presentation at Vegan Professionals Boot Camp.  Actually, this turned out to be more fun than even anticipated. The event planners asked me at the last minute if I would please provide fitness breaks a la Fit Quickies style.  Um, yeah!  (See photo).

Fit Quickie breaks – always welcome and fun! Here we are stretching after Fit Quickie #9 “Higher Assets” at last week’s Veg Professional’s Boot Camp

At each of these two events, I was also scheduled to be an audience participant.  You know what that means. Seated in rows.  For hours.

I decided to strategically opt for the back row on both days. This was perfect for the stand-up sit-down rhythm I’ve been cultivating.  I found that after about 20 minutes of ‘sit’ time, I just naturally wanted to stand – usually for 30 – 40  minutes or so at a stretch.

My body was doing it for me!  I just had to strategize location so I wouldn’t be ‘standing’ in the front row in front of everyone else.

Easy.  Back row.

Do it now

That settled it.  Back in my home office after the weekend events, I knew I just couldn’t take it sitting down any more.  Research ensued once again for options but it still meant I was having to offset the sit time with standing, which my body just seemed to want.

So I scavenged the furniture graveyard in the garage and found a credenza from an old desk that was just about the right height. I needed to elevate my desk by about 12 inches to be a ‘stander’.  30 minutes later, I had what you see now in the picture at the top of the page.   It turned out to be the perfect height as ergonomic guidelines suggest a standing station should have your elbows resting on desktop with 90 degrees of bend.  I also elevated the monitor so that I could keep my gaze level, for optimal anatomical alignment.

It’s working like a charm. I even have  a foot rest allowing me to shift weight from my back as desired.  I’m now looking for a chair that is of enough height so I can take a seated rest now and then if I want.  But if the choice is between being stuck standing or stuck sitting, I’m find that stuck standing is a far preferable option.

My new command center and surprise bonuses

My new work station profile has delivered in pleasing ways I hadn’t expected.  For months, I’ve been standing during every radio appearance and teleclass.  Sitting pools circulation in the lower extremities and makes the calves, your peripheral pump, check out of the action. Standing improves the energy flow throughout the body. I even noticed my voice would be different standing.  Now, that feeling of command and creative energy is accessible whenever I’m at my desk.  Productivity and clarity of mind are improved.

As surprise bonuses, sleep is more restful and at the end of a day of writing,  radio and coaching. I am enjoying that delicious feeling in my body as if I’ve been more active throughout the day – which simply by sitting less, I have been.

Sure, my station is pieced together from old furniture parts.  I figured this way I could see if there were unforeseen problems with a standing work station before I invested.  I highly recommend this as an option before springing for a whole new setup in your home computer station.  Maybe you will get hooked as I have!

This just in:  ’Sitting Less and Moving About More Could Be More Important Than Vigorous Exercise to Reduce Risk of Type 2 Diabetes’

The correlation between sitting time, elevation of disease bio-markers and mortality are steel-solid.  And the research advocating less time on you backside just keeps getting stronger.  Recent newsflashes underscore that sitting less may be even more important to your health than getting vigorous exercise.

New research conducted by the University of Leicester suggests that simply reducing sit time by 9o minutes a day can lead to important health benefits.

Currently, at risk patients are advised to engage in moderate-to-vigorous physical activity (MVPA) for at least 150 minutes per week. But the new study published in Diabetologia (The journal of the European Association for the Study of Diabetes) suggests that patents should in fact be advised to reduce their sedentary time (time spent moving very little or not at all, for example sitting or lying down).   ~  Science Daily.

Preliminary evidence provided by this study tells us that sedentary behavior “may be a more effective way to target the prevention of type 2 diabetes, rather than just solely focusing on MVPA.”

In other words, simply sitting less is apparently even more powerful than we might think.

4 tips for a great standing work station

Are you inspired to shuffle your desk space at home or work so that you can sit less?  Take a page from my book and go for it.  Don’t worry about fancy designs or big budgets.  Here are some important checkpoints:

• Make sure you have the counter top the right height (remember the 90 degrees at elbows)
• Provide for some sort of foot rest to give variety to back position.  The low ledge in the picture of my station at the top of this page is perfectly positioned for me to rest one foot on
• Elevate your computer or monitor so that your gaze is forward, keeping your head level and neck out of any forward droop – important for spinal integrity and a healthy neck
• If you can build in an easy option for taking a sitting respite, so much the better

Healthy Rx Takeaway: more plants on your plate and plant your feet on the ground

I calculated that yesterday I spent four hours less sitting than I would have had I not elevated my work station.  Those hours add up!  Pair more standing and less sitting with more whole plant foods on your plate and you easily advance your health and vitality.

Do you have a standing workstation option, or plans for one?  Please share your ideas below!

The first official Fit Quickies:  5 Minute Targeted Body Shaping Workouts  book signing was celebrated this week at the esteemed and perfectly charming Lyons Books in Chico, California.

I couldn’t have asked for a better start to taking the Fit Quickies message out in a bigger way. Everyone was excited to try out some moves, eager to hear more about how adding more plant foods to your menu can make big differences in your health, and how taking a little time for restoring brain power through 3 – 5 minute fitness breaks can catapult healthy success.

True to form of the Fit Quickies message, we were up on our feet at least twice during the 40 minute presentation with Fit Quickies #10, “Legs Into Play”, and Fit Quickie #1, “7 Seconds to a Flat Belly”, with Fit Quickie #9, “Higher Assets” on deck.

I adore presenting, but even better is afterwards when the pleasure of connecting with each individual and learning a bit about their story and enthusiasm for simple health and fitness solutions.

My sincere appreciation to Heather Lyon and the entire team at Lyon Books, who pulled this energetic event off just two days in advance of store relocation.  They are moving lock stock and barrel a few blocks down the street, but you’d never know they were in the midst of change from the wonderfully organized hospitatlity they displayed on Fit Quickies night.  As Heather said, they wanted to “go out with a bang” and that’s exactly what happened on February 26.

Book signing parties continue to be added to the events schedule here.  I hope to meet you at one of these events soon – and if you have an idea for a Fit Quickies Book Signing Party event near you, let me know by sending me a message here. Can’t wait to hear from you!