A Tale of Two Cities

How much does your address affect your health? This is a question that has been on my mind quite a bit. Considering that I have lived in NYC for most of my adult life I will consider the contrast between the Big Apple and Los Angeles, the sprawling suburb. I know I may get a bit of flack from those seriously loyal to their beloved cities but I will try and take an objective stance.

There are obvious differences in lifestyles when comparing the east and west coasts. But the most obvious and the one that we have absolutely no control over is the sun. NYC winters are typically dark and grey and LA gets rain only about 10 days a year (so I was told). So, how would that affect our health for better or worse?

80% of the Vitamin D that we need is produced in our bodies like a hormone. In contrast, just 20% comes from our diet from foods like butter, eggs and fish. That 80% is made when the sun’s UV rays hit our skin directly. This vitamin/hormone is essential for many reasons but mainly for its role in calcium absorption. However, we all know that UV rays have detrimental effects on our skin and over exposure can lead to skin cancers. So, I am going to call this one a draw. In LA, you get more sun and need to be more careful of skin cancer and in NYC you get less sun but produce less Vitamin D. A word of advice for NY’ers – take a supplement that contains Vitamin D during the winter months.

The less obvious difference in lifestyle on both coasts is stress levels. Stress is the most mysterious disease producing emotion that we can have because it creeps up on you overt time and without warning. It can come in the form of upset, anger, depression, and anxiety, to name just a few. Our adrenal glands are the guys responsible for regulating most of our stress hormone levels, namely cortisol which is released by stressful triggers like an emotional outburst or intense and internalized stress. After long periods of time these adrenal glands get worn out and tired and start to rebel against you by going on strike until you start to take better care of yourself. This is called adrenal fatigue and hopefully you can catch it before it has more severe consequences. Good warning signs are constant fatigue, circles under your eyes, eye twitches, and weight gain.

So, back to our two cities, which group of inhabitants seem to lead more stressful lives? This I won’t answer just yet but I am sure you all have some great opinions. I am going to do my own research on the matter while I stay in LA for a bit. But I would love to think that ideally we all have our own ways of dealing with stress whether it be eating well, exercising, internal martial arts like those practiced in HapKiDo, T’ai Chi or Yoga, massage, acupuncture, meditation, etc. On the other side of the coin, there are also people that have ways to hang onto their issues and stress wherever they go, even on vacations. If that sounds like you try and get serious with one of the above mentioned vehicles for stress relief. It will do you and your adrenal glands loads of good!

Another New Year, Another Resolution

With each January, many of us want better things for ourselves and our lives. Some call them goals, others resolutions. "I want to lose ten pounds", or "I am going to start exercising starting on January 1st." Whatever it may be, many people fail at getting what they really want. There are many reasons why but I will highlight the most common reasons why people fail, specifically at their health goals.

1. Denial of Reality: You first have to know where you are in order to plan how to get to where you want to be. For some, that means stepping on a scale or taking stock of your strengths and weaknesses.

2. Taking Action without Planning: You need a map or GPS to drive to a place you have never been, right? The same goes for your health. If you want to increase your energy or obtain the body of your dreams, you need to have a plan that works for you.

3. Planning without Taking Action: This is probably the biggest downfall for those of us who set New year's resolutions. We have great intention, but come January 2, the excuses kick in and no action is taken in achieving what you set out to do.

So, when thinking of what you want for your New Year, remember to:

- Find out where you are, really. No guessing. You want facts.
- Make a plan. Get help from a professional (coach, trainer, mentor, nutritionist, etc.) You don't need to do it alone!
- Set realistic goals that are measurable and attainable.
- Check in. Hold yourself accountable by monitoring your results. Or have a friend, loved one, trainer, etc., check in with you on a weekly basis to keep you on your toes.
- Reward yourself when you achieve your goals.

I wish you all the best for 2008. Go Get em'!

New Year Weight Loss Special

50% off the Health and the City 30 Day Weight Loss Plan

- one hour initial consultation which includes a health history overview and goal setting
- a nutritional and/or exercise plan emailed to you
- 3 half hour follow-up phone consultations
- unlimited email support between sessions

Regularly $595
New Year Special: $297

Published on The Huffington Post

Check out my article on Food as Medicine on the Huffington Post!

http://www.huffingtonpost.com/amy-swift/ladies-who-launchem_b_71541.html

Easy Apple Crisp Recipe

EASY APPLE CRISP

3 cooking apples
1/4 cup maple syrup
1 cup whole wheat flour
1/2 cup rolled oats
1/3 cup butter
1/2 tsp cinnamon
1/4 cup raisins (optional)
1/4 cup dried cranberries (optional)
1/4 cup of crushed walnuts (optional)

Serves 4

Preheat the oven to 350 degrees. Peel, core and slice 3 cooking apples. Put them in an ovenproof dish and sprinkle over 2 tbsp of maple syrup. Use a food processor to whiz together 1 ½ cups whole wheat flour and 1/3 cup butter until they resemble fine breadcrumbs. Stir in 1/2 cup of oats (or more depending on how you like it), 1/4 cup of maple syrup and ½ tsp ground cinnamon. Sprinkle this mixture over the apples and bake until the top is browned and the apples are bubbling.

Healthful Hint: Adding healthy nuts to a dish lowers the glycemic load of any meal.

4 Week Health and the City MAKEOVER!!!

Fall is here and we all have that back to school feeling again. So even if you are not in school now is a great time to "reinvent" yourself!

Do you have 5, 10, or more pounds to lose but haven’t been able to do it alone? Or maybe you are lacking energy and zest around your health and workouts?

Whatever your health and fitness goals may be learn how to achieve them with the perfect mix of exercise and diet for you.

The Health and the City 4 Week Health and Fitness MAKEOVER includes:

- 4 East meets West Workouts: complete with cardio kickboxing, muscle toning, stretching, breathing and meditation training
- Learning Stress Relieving Techniques
- Goal Setting Workshops
- Weekly Nutritional Challenges
- Group Sharing and Accountability
- Education about Nutrition and Food Choices
- Personalized Health and Fitness Plan (designed during the program)


When: 4 Consecutive Saturdays
September 29, October 6, October 13, October 20
11am to 12:30
Where: World Martial Arts Center, 69 W. 14th Street, 4th Floor (corner of 6th Avenue)
Wear: Comfortable workout gear

Cost: $475

Space is limited so you must register by September 22.

Early Bird Registration Special (by September 14): $345

RSVP to: jennifer@healthandthecity.net

Jenn's Favorite Things: Suzanne's Ricemellow Creme

Ok, I have to take a break from the Weight Loss Tips to tell you about this amazing substitute "Fluff" that I found in the health food store. Suzanne's Ricemellow Creme is vegan, gluten-free, and heavenly. It brings me back to my childhood days of making fluffernutters and not feeling guilty about it.

So, I made a present-day version of my old favorite treat. I put natural peanutbutter and a dollop of Ricemellow on top of a ricecake like a little cloud of bliss.

Granted, this treat is pure natural sugars (like brown rice syrup), but it is mmm, mmm good and better than it's forefather, the FLUFF made from bad sugars and gelatin!

Weight Loss Tip #4: Designing your Exercise Program

Ok. Again, designing any diet or fitness program should be customized to the individual. However, some general guidelines to consider when creating your fitness plan are:

Make sure that you are covering all 3 parts of fitness. Cardiovascular, Strength Training and Flexibility. Most people leave at least one of these out and sometimes two. For example, if you only run, you are missing out on the flexibility and strength aspects. If you only do yoga, while I'm sure you are very mellow, you are missing out on your cardio, and perhaps some strength training.

You can split up these components and divide them into your week. For example: yoga on Monday, Elliptical on Tuesday and Thursday and weights on Friday.

Or find an activity that incorporates all three into one, like martial arts. Yes, I am a HUGE proponent of martial arts because of this fact. It is the most balanced workout, in my humble opinion.

For more info on martial arts you can check out my school called World Martial Arts Center. www.happykicks.com The link is above.

Weight Loss Tip #2: Have a goal

I know this sounds simple but there are so many people who have come to me that want to lose weight. When I ask them what their goal weight is they have a hard time coming up with a solid number.

"Oh, it's just a number, I don't really care." - Yeah right.
"Well, somewhere between 120 and 130?". - That's a range not a number.
"hmmmm, I don't want to say a number because if I don't reach it I will be disappointed." - Scared to commit.

No more excuses. Get a number and write it down. Paste it on your bathroom mirror, refrigerator and your kitchen cabinets. Marry your number.

What's your number?

Weight Loss 101

Welcome back from a gorgeous Memorial Day weekend. How was it to get into that bikini or bathing suit again? I know for some of us it was a bit tougher than others. But not to worry, if you start now, by July 4th, you can be looking hotter than the city on a steamy August day.

For the next week or so, I will be posting weight loss tips including diet and exercise suggestions. I may even follow a case study. Any volunteers?

To get you ready for the next month of kicking yourself into high gear start with this:

1.Go back and read 2 Days to Detox.

2. Start drinking more water. Adults should be drinking from 2 to 3 liters per day depending on your weight and activity level.

3. Get a journal.

See you tomorrow!

Fat Woman on the Mountain

I have had the pleasure of meeting this woman who shares her really amazing weight loss story on her website www.fatwomanonthemountain.com.

It is a truly inspiring story of stepping up (literally) and taking control of your life and health.

Find out how Kara lost half of herself (in weight) by setting out to climb Mount Kilimanjaro in Africa!

I love success stories like this. It puts things into perspective for the rest of us. If you have ten, twenty, or even 50 pounds to lose, you don't have to move mountains to do it. But it is achievable when you put your mind to it!