Can We Reverse the Aging Process?

 

No matter how gracefully some people seem to do it, aging, in and of itself, is a tissue wasting process. While every organism eventually dies, most people today are overfed, overweight, and over stressed. Each of these factors diminishes your vitality and speed the aging process. But what everyone would like to know is can we stop it? 

How often have you heard, or probably even said, 'if I could just turn back time'? Speak to any doctor or nutritionist today and most will say the fountain of youth is inside - inside your cells and inside your kitchen. What is seen on the outside and how you feel on the inside is dictated by what you do and what you eat.

In order to remain vibrant, health has to become an integral part of your everyday and a great way to begin is simply by walking. Incorporating just 30 minutes a day can significantly reduce your levels of stress, help you sleep better, decrease anxiety, control your blood pressure, and help you gain more emotional stability. All of these factors influence aging. Another significant way to calm your body is to begin the meditative practice of yoga. But if the mere thought of having to sit still and quiet stresses you, begin with a basic breathing exercise - five minutes of diaphragmatic breathing. Take long inhalations through the nose - the belly should become full of air as opposed to the chest rising – exhale slowly through the mouth, and you will feel your body begin to relax. Do this while sitting in rush hour traffic and road rage will begin to dissipate. This alone should add years back to your life. It’s important to find activities things that you enjoy so that you look forward to moving. So dance, swim, or join an athletic team.

In addition to staying physically active, turn your kitchen into a natural, age-defying pharmacy. It should be stocked with foods known to reduce stress and aging exceptionally well, like whole grains, beets and raisins which are full of magnesium, the anti-stress mineral. Oranges and grapefruit, both rich in vitamin C, and bananas, avocados and yogurt, all rich in potassium, lower the blood pressure. Boost your immune system with fruits and vegetables rich in antioxidants like carrots, broccoli, tomatoes, and blueberries.

Drinking plenty of water will also reverse the effects of aging. The benefits of proper hydration are numerous, affecting almost every process occurring in the body. In addition to maintaining the health and integrity of every cell, it also acts as a natural moisturizer keeping the skin soft and supple. Water is the elixir of life, and drinking it amply will prevent premature aging.

Just as remaining active and having a healthy diet affects your quality of life, your mental fitness is equally crucial. No matter how fantastic you treat your body, time will continue to tick away. How you deal with the changes is what matters – you can allow them to drive you mad or accept them. The skin will lose some elasticity, the page may have to move a little closer or farther away to read, and your sprints may be a little slower, but accepting the inevitable changes rather than seeing them as crises will keep you from sinking into a depression over your aging which of course, ages you even faster.

Help your body fight off the negative effects of stress through a proper diet and exercise and as you age, keep the important things in front of you. If you continue learning, remain, or get involved in your community, explore things that interest you, always seek to find a new purpose, and laugh as often as possible, you will begin to slow the hands of time keeping you healthy, fit, and beautiful.

Nothing Gained, Nothing Lost...

Minnie Mouse has been tucked away (at least until I can find a use for my cute pink polka dot skirt), and it's back to the gym. I WILL stay on track this season. I WILL NOT gain a single pound due to my overindulgence in cakes, pies, and candied yams, yes ma'am. I WILL NOT lose a single pound of muscle because I WILL keep it moving!

Girls, one of our biggest trouble spots is the triceps! Fat just likes to gather back there but I'd rather it not. I know what I ate yesterday and since I don't want those cupcakes hanging under my arms, I'm burning them out today! Now, I'm sure it's a safe bet to say you'd rather not feel the jiggle either so...

What's the plan?

And this is Sandy...

I spoke recently about a new project that I've gratefully been asked to be a part of - Mt. Saint Mary's icomunidad First Year Experience Program. My job will be to help the girls realize how a healthy, sound mind and body, will enable them to move through the challenges of college with a bit more ease. Sandy is a part of the Mt. Saint Mary's staff. She mentors students in the STEM program which influences girls to, and supports them in, their choice to follow a career in math and science. How much more powerful she will be as a role model by moving through this challenge. You can view some of her video posts at www.facebook.com/NaturalRhythmFitness and these are her words...
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Motivation, where are you?! I wish Costco would sell it by the bulk, that way I could store it in a cabinet and use it as needed. I am admittedly inconsistent. There’s no other way of putting it. I’m 28 years old and have been struggling with my weight since I was 8. I’m only two years away from the big 3-0 and I hear it’s even harder to lose weight after that!

Healthy is an adjective unknown to my family, exercise is a verb that I rarely practiced, and insecurity is an adjective that became synonymous with my name. My weight prohibited me from being an active kid. While in high school I wanted to join the Choreo[graphy] team, but all the girls were skinny; no one looked like me. Plus, they would wear skimpy outfits that revealed parts I did not want to expose. So instead, I took a P.E. dance class my junior year and discovered that I LOVED dancing and was pretty good at it. This let me know that I could try-out for Choreo, but it was my own insecurities that led me to believe that even though I danced better than half of those girls, they would never select me because of my weight.

My senior year proved to be a pivotal moment for me. With prom approaching, my friend and I made a pact to lose weight. We worked hard, we were disciplined, and dedicated. I still remember the first mile I ran non-stop…Success! Within weeks I began getting compliments of how good I looked and at that point I had lost roughly 15lbs. Prom came and went, and by then there was no turning back! I knew how to eat healthier and what it took to be fit. By my first quarter in college, I had become a gym member, learned more and more about fitness and even got a trainer, but unfortunately, my school was known for its reckless party scenes. I started drinking, partying, and stopped working out completely but I tried to maintain a healthy diet, at least compared to that of my roommates, who all seemed to live on carbs!

By graduation I had gained 30lbs! I was disappointed and mad because I had taken a million steps backwards, but it was my fault. The first thing I did when I moved back home was join a gym. With time and effort, I lost he weight and was able to maintain it… for a while.

By the time I started my Master’s program, inconsistency had won again and my motivation was nowhere to be found. I felt I was too busy to take care of my body and rarely stepped foot in the gym.  Although I didn’t gain all 30lbs back, I was getting there slowly, but surely. I was back to feeling insecure and lost.

In January 2010, two of my friends signed up to compete in a triathlon happening in June and somehow I convinced myself and my mentor to compete. I was completely unfamiliar with triathlons and thought it was a relay where each of us would complete one leg of the race. I thought, ‘Yes, I can do the running portion because I love to run. Wait a minute, I have to do what?!?’

So, of course the journey was not an easy one, but with the help of my team, especially my mentor’s encouragement, I learned how to swim correctly, began biking for miles, and began to run more than my typical 2 miles. I have to say that running our first mock triathlon was the best feeling ever! A few laps in the ocean (I almost drowned wearing that stupid wetsuit), about a 10 mile bike ride up and down the Malibu highway, and my first 4 mile run; all non-stop. I seriously wanted to cry as I crossed our ‘pretend’ finish line because Sandy showed up!

June 27^th and it’s tri-time! Game face is on and my nerves are crazy but there’s no turning back now! This race was not easy but I finished it. I can’t even begin to explain the feeling I got when I was closer to the finish line and saw my family, friends, and teammates cheering for me because my motivation was slipping away. Legs, please don’t fail me now we’re almost there! Yes! I finished...and lost a few pounds in the process. Call me triathlete now, please!

I have maintained a healthy lifestyle since then. I work out pretty consistently, but sometimes my bad eating habits take over. In the last two years, I have lost 20lbs, participated in my first half-marathon, become stronger, but I still can’t seem to get down to my ideal weight. I have worn weary of the same gym routines and have reached a plateau. Reaching a healthy weight and becoming stronger are definite goals but the main focus is consistency because after all, I deserve to be healthy. I’ll be participating in another half marathon a week before my 29^th birthday in October. Naturally, I want to beat my time and be lighter for the sake of my knees, but more importantly, I want to be a step closer to being in the best shape ever by the time I’m 30.

I have found my motivation again and this time I’m not losing it because I have a great support system and I know I can push myself… hard!  My ultimate goal is to compete in the San Diego International Triathlon. I am Motivated. I am Confident. I am Found. Yes, I will do this!

This is Sandy's video after her 1st day...

And so we begin...

This past weekend my ladies had their official weigh-in and the dreaded 'before photos' taken.

Over the next few months we will all take this trip together as they discover who they are, what they are made of, what they are able to do, and simply, how incredible they are. You will follow along with us as we discover countless ways to get and stay in incredible shape using everything around us, and release the myths that eating healthy is expensive and that cooking is too complicated.  

Each woman was purposely chosen because each is in a different stage of life and has her own story. I’m an avid believer that girls are genetically better and that we have incredible powers. Our bodies can sustain another life inside, we are designed to teach and nurture and support, and by coming together we DO become stronger. So we'll test this mantra. Though the ladies do have me one-on-one, on the weekend we all come together to help each other, support each other, and to push each other through whatever struggles may be arising.

They will document the whole process and I will post their words and videos here and on my Facebook page, www.facebook.com/naturalrhythmfitness. You'll get to hear what they're feeling, thinking, not looking forward to, pushed through, and succeeded at. (Make sure you LIKE us on Facebook to watch this unfold) 

Allow me  to introduce you to Danni. This is her story, in her own words...

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Today is Saturday June 23, and what should be an amazing day for me has turned into an epic meltdown.  If the wakeup call of losing the weight was not apparent before, it was very apparent today.  It reinforces why I wanted to be a part of Candace's training program.  When I first applied to the program it was because I wanted to be fit and have a different relationship with my body.  At 50 years of age, a new grandmother, ex athlete, and going through menopause, I want to start the next chapter of my life healthy and whole.  I knew that I had gained a few pounds over the years, but nothing to the extent of what triggered a huge melt down this past Saturday.  This was the first time I've ever felt shameful for my weight.  

The story begins like this.  I've worked really hard for the last four months to produce a short film that received a spot in the Los Angeles Film festival, a major accomplishment for anyone in the film industry and a chance to connect with other filmmakers.  My director called the night before to inquire on what I would wear to the premier of our film.  I told her that I was sure that I had something in my closet I could wear and I wasn't worried.  Not long after that call the festival directors sent an email stating we should dress for the red carpet, as we would be walking it.

Saturday morning I wake up, happy and proud that my hard work will now be shared with others.  My friend Kathryn calls and wants some company at brunch.  I oblige thinking I have plenty of time to get ready.  I mean after all, the festivities don't begin until 6:30.  I'll leave the house at 5:30 to get there on time.  Kathryn and I have breakfast and discuss my excitement for the film and the evening yet to come.  She tells me to relish in the moment and how happy she is for me.  We discuss what I'll wear and I tell her the same thing I've stated all along, that I have something in my closet that I can wear.  We part ways with hugs and good lucks from Kathryn.  Here begins the time line of the meltdown of all ages.

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1:00 PM I jump in the shower and wash my hair still feeling fantastic and looking forward to the evening’s events.  I get out of the shower, blow dry my hair and begin to really think about what I'm going to wear to the premier of our film.  I turn on my flat iron and head to my closet to pick out my outfit for the evening.

2:30 PM I'm combing through my closet and pull out my favorite black dress and a pair of heels.  I find the perfect pair of earrings and a simple necklace and head back to the bathroom to flat iron my hair. While looking in the mirror I begin to notice that my stomach is not as flat as I would like it to be for the dress I chose.  I immediately look for the Spanx to wear under the dress and lay that alongside my dress and shoes.  I finish flat ironing my hair and decide to do my makeup, paint my nails and have all of that done before getting dressed. 

3:30 PM I call my niece to wish her a happy 6th birthday.   My sister jumps on the phone to wish me good luck and to send her a picture of me on the red carpet.  We giggle like school girls and talk about the excitement of seeing my film on the big screen.  That call is followed up with calls from my daughter and parents who are all excited and proud for me.  I look at the time and let them know I have to get ready and I'll call them later.

4:00 PM I put on my Spanx and look in the mirror to see how it's shaping my figure.  I see that the bulge is diminished but not completely flat.  Small panic, but since I'm wearing black it shouldn't be that bad.  I head over to my bed and grab the dress to put on.  I step into this amazing dress, again my favorite, and it won't come past my hips.  This can't be right!!  I slip the dress back down and look at the dress like there's something wrong with it because it couldn't be me.  I mean this has been my go to dress forever and for it not to fit, it had to be the dress.  I check the tag and it's a size 10 so it has to fit because that's my size, so what's the problem?  I step back into the dress with the same results only this time I'm trying to shimmy it past my hips.  It's a no go and I realize that the last time I wore this dress, or any dress for that matter, was almost two years ago.  I sigh with disbelief but think that if I can't get it on by stepping into it, I can just pull it over my head and get it on that way.  I begin pulling the dress over my head and now the top section is failing me as well.  I'm flailing, twirling, tugging and pulling to get this dress over my head.  I get it over and it doesn't fit.  OMG it doesn't fit, it doesn't fit, it doesn't fit!!!!!!.  This is the beginning of the melt down.  I struggle to get the dress off and begin yanking other things of their hangers to try on and get dressed for this event.  Dress after dress, skirt after skirt, top after top nothing is fitting.  How could this be, how could I have a closet full of beautiful clothes and nothing fits.

5:00 PM I'm sitting in the middle of the floor surrounded by almost my entire closet.  Tears streaming down my face I begin to think of excuses to tell everyone on why I can't make the event.  My spirits are low and I feel failure and defeat.   What if I just defy the rules and wear a nice pair of jeans and a cute top?  What cute top?  You just tried them all on!!!  Back to the closet pulling at things, trying on, nothing fits.  I'm losing time and I have to figure it out.  Am I going? Am I bailing?  What do I say to everyone if I don't attend?  I think about running to the store and buying something new, but now I know nothing fits and I don't have the time to meltdown in the store as well.  Plus I'm unemployed with no money to spend on an outfit that I won't be happy with.  Back to the closet and there's a purple dress that's left.  It's a simple dress with a flared A-Line swing to it with a small belt.  I slip that on over the Spanx and immediately I feel like Barney.  I try and belt it and it looks worse.  I take the belt off and decide to dress it up with jewelry.  I'm not happy but I have to keep moving forward as if I love it.  I've ruined my makeup from crying, so I wash my face and start over.  I begin to notice every flaw on my body.  My neck is thick, my arms are big, my face looks bloated, and I feel huge.  I can't believe I've let myself go to the point that I have nothing to wear that makes me feel special for this occasion.   My sadness is overwhelming.

6:10 PM I notice the time and I'm officially going to be late.  Maybe I should just call and say I'm sick.  There's a voice in my head that says to just get to the car and get in.  I follow the voice and I'm driving and thinking about how bad I feel and look.  This is supposed to be a time of joy and happiness but it is marred by weight and the appearance of that weight.  I mean, I knew that I had gained a few pounds but not to the tune of not being able to wear any of my beautiful clothes. I'm consumed with the thoughts of ‘how did this happen’ and ‘when did this happen’ but, no need to go through the whys or the hows right now. . .  I'm already low.

6:45 PM I’m late but maybe this will work in my favor since I was supposed to be on the red carpet at 6:30PM.  I park the car and begin to fidget with my dress while walking to the check in for all filmmakers.  I see a few people I know and I am so uncomfortable standing with them.  I'm tugging, pulling, and trying to suck in my gut.  What are they thinking? Do they also see the weight gain? Are they being kind in telling me how great I look?  I missed pieces of conversation because I was so consumed with my own inner turmoil.  I've never felt shame for my body before and the feeling is devastating. 

7:00 PM I’m walking to the theater when a hand grabs me.  It's Jane, one of the festival directors and she's guiding me to the red carpet.  I tell her that we are late and we should just head to the theater.  She tells me I'm crazy and this is my moment to shine.  Rachel, the director, is waiting and grabs my hand and we proceed on the carpet.  My heart is racing as all I can think is that I look like Barney and I'm on the red carpet clumping along like a huge purple dinosaur.  I catch my reflection in the window of the theater and I am mortified.  My ass is wide, my dress is wide, my arms are huge, and the list continued.  I try and hide behind other people as we walk on the carpet.  As Jane and Rachel stopped to speak with a reporter, I raced off the carpet and made my way inside to the bathroom, where I stood in line with my head down in shame.  I made it into one of the stalls where I stood behind the door and let a few tears shed.  I pulled myself together, made it to the sink to wash my hands and prayed to God to get me through the rest of the night.  I sat in the darkness of the theater to watch the film and felt safe for the moment.  The lights come up but I can't tell you what the reaction from the crowd was. The joy and excitement I felt early in the day wasn't there. 

8:30 PM I’m walking to the reception with my friends Warren and Toi who are discussing the film and how much they enjoyed it.  Warren asked if I was ok and I painted a smile on my face and replied that I was just tired.   It was hard to disguise my sadness.  It was difficult to create that smile of happiness when inside I was so overwhelmingly sad.  I made one round at the reception just to say thank you to those that came out to support.  I made a quick exit and headed home numb to the experience of the day.  I drove around for a little while trying to figure out how I let my weight spiral out of control. 

11:00 PM I’m home and I remove my Barney suit immediately and jump into the shower to wash the shame of my weight off me. I kneel to say my prayers and thank God for Candace who I will see tomorrow to begin her program. 

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This evening was my wakeup call and I plan to learn and use every moment of time with Candace wisely.  There is no photo for me to share with friends or family of that evening except for the ones taken by others.  The embarrassment of my weight is nothing I want to share at this moment, even though it is prevalent for everyone to see.  This is a journey and I know that there will be ups and downs along the way, but I hope that I will never feel as bad about my body as I did today.  I know that how we perceive ourselves also has a huge mental aspect and my goal is to find the joy of this journey with my body; to learn to love it, embrace it, and discover its beauty. 

It was extremely hard to write this, to expose myself and my feelings to the masses, so you have to know that this is coming from a place of pure honesty and commitment to this process with Candace. I hope that by sharing my sadness, and my feelings of shame and deflation, I’m able to help someone else who may be standing in a similar place in time.

This is my weight loss journey…

And this is what happens with the leftovers...

Last night's dinner was truly simple and really good. Yes, I do say so myself. A parmesan breaded chicken breast on top of fresh basil leaves and beautiful tomatoes drizzled with balsamic vinegar and olive oil. Done.

Eight total ingredients - chicken, parmesan, olive oil, balsamic vinegar, sea salt, pepper, basil, and tomatoes plus twenty minutes in the kitchen, and dinner is ready!

I cooked two chicken breast which give me plenty to use for breakfast and lunch. There were about three big bites left over from dinner so this morning I took those bites, sliced up less than half of the remaining breast, added nine more ingredients - eggs, garlic, onions, spinach, olive oil, tomatoes, avocado, sea salt, pepper, and twelve minutes later... breakfast! 

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No, I didn't feel like I was eating the same thing. My common denominators were the chicken and tomatoes. But the garlic and onions for sure made it a totally new eating experience. And even if it did feel the same, who cares. The dish tasted phenomenal! Yes, that's me patting myself on the back right now. And I'll be having the last of the chicken on a BIG salad for lunch.

Who has trouble cooking for one?

I will never buy pasta sauce again!

I’m hungry and my cupboard is bare except for some pasta and tomatoes. Ummm… I wonder how my own sauce would taste?


I just started growing basil and Cuban oregano in my kitchen window and I’ve never cooked with them so I’m excited to see how this turns out. I find a simple recipe for tomato sauce and begin to improvise. I believe that recipes are merely guides anyway, unless of course you’re baking, which calls for precision. But tonight, it’s a simple pasta sauce so why not play around.

I only have 4 small tomatoes which I assume won’t yield that much sauce but still plenty for me. Since the recipe I find will yield 7 pints of sauce, I eyeball what looks like enough of each ingredient, taking into account the way I like to eat.

What I used:
Onions, chopped big
Basil, I used about 6 leaves of varying sizes, coarsely chopped
Oregano, 3 large leaves, coarsely chopped
Salt
Pepper
Sugar, truly just a sprinkle
Sundried tomatoes, which I tossed on top of the finished dish

After sautéing the onions until they’re soft, peeling the tomatoes and squeezing out all the water & seeds, toss all of the ingredients in a sauce pan and simmer down until the consistency is perfect for you. There’s no way I can describe the smells coming from my kitchen other than incredibly beautiful!

Prego®, Ragu®, Barilla®… I really don’t mean to sound boastful but, I’ve never bought a sauce that tasted as good as what I made tonight. The next time I’ll try different tomatoes.

Mom you’d be proud. I’ll make it for you and daddy the next time I’m home.

Perfect Summer Dinner..

I bought some black lava sea salt last week and I've been dying to try it. So I headed to the fish market to see what they had. Red snapper. Perfect.

A stop at a local farm yielded purple tipped butter lettuce and yellow cucumbers for my salad, green beans for my side dish (I have broccolini already so I'm tossing a couple spears in with the green beans), and leeks for flavor. I also bought beets and used a few of the greens in my salad. I'm cooking the beets for later.

As much as I love great food, simplicity is key for me. Fish is always easy. Sautéing green beans takes minutes. And what could be easier than tossing a great dressing over some bright greens and voila, salad! The longest preparation is the rice which takes 45 minutes to cook. I used a long grain, black wild rice because I love the smoky flavor.

Here's all it takes:

Fish

• olive oil
• red snapper (I bought 1lb, 2 fillets, which equal 4 meals for me!)
• leeks (I used the whole bulb of 1 leek)
• 4 cloves of garlic, unpeeled
• 2 lemons, halved crosswise

Salad

• purple tipped butter lettuce (choose any you like. I like the added color which is why I threw in some of the beet leaves)
• 2 yellow cucumbers (much smaller than the typical green cucumber and sweeter too!)
• lemon vinaigrette (recipe below)
• 1 teaspoon chopped fresh rosemary

Sides

• olive oil
• 3 - 4 cups of chicken stock (according to rice you choose, the package will say how much)
• 1/4 - 1/2 of a medium sized onion, chopped (I love onions so I tend to use more)
• green beans (depends on how many your cooking for. 1 handful is plenty for me)
• broccolini (I simply threw in 2 spears for an added layer)
• 1 cup of long grain rice

Let's Cook..
Start the rice first since it takes the longest. Heat 1 tablespoon of olive oil in a saucepan over medium heat. Add the onion and cook for 2 minutes or until soft. Add the chicken stock and the rice. Cook for about 45 minutes and most of the stock has been absorbed.

While the rice is cooking, heat the oven to 400⁰F. In a large roasting pan, toss the leeks, lemons, garlic, 1 tablespoon of olive oil, and salt & pepper. Roast until the leeks begin to soften, about 6-8 minutes. Some of mine always char just a bit and I like that. We'll use some of this as topping for our veggies.


Season the snapper with salt & pepper and nestle in the leeks. Roast until the snapper is opaque, 10-12 minutes. (Roasting the fish is almost your last step since it only takes about 12 minutes. Time it close with the rice). Be careful with salting the fish. We will sprinkle on a bit of the black salt once it's done for a bit of drama!

To sauté the veggies, heat 2 tablespoons of olive oil in a frying pan over medium heat. Add the green beans, broccolini, salt & pepper, and cook for 5 minutes. It should be bright and crunchy.

The salad is just torn greens and yellow cucumbers, sliced.

To make the dressing:
Squeeze the roasted garlic cloves out of the skin into a bowl and mash into a paste. Squeeze the
roasted lemon pulp and juice into the bowl. Stir in 2 tablespoons of olive oil, chopped rosemary, and salt. Toss with the greens.

That's it. A perfect summer plate. Light, healthy, and healing. 

Health Tip #3

Nutrition Is Key... And Easy!

As the oven is pre-heating to 375 degrees, I chop my veggies, season my salmon with sea salt, cracked black pepper, and olive oil. I set it to the side and as the oven continues to heat, I slice 1/2 an avocado and 1/2 a tomato, season both with sea salt, cracked pepper and olive oil.

Oven's ready...

It only takes 10 minutes to cook salmon so around the 5 minute mark I begin to sautee my veggies:

• A handful of cremini mushrooms
• 1/4 bell pepper
• 1/4 small onion
• A handful of spinach (I throw this in at the last moment just to slightly steam)

Total cook time for everything is 10 minutes.

Cleanup afterwards is minimal; I cover my baking dish with foil so there's no cleanup there; I use one sautee pan for the veggies; one small bowl to hold the tomatoes as I season them; one plate to eat from. Cleanup is fast and easy!

Cooking for a family understandably takes a bit more time but it doesn't have to be more difficult. Look at the picture. That's what I had for dinner last night. What on my plate is unhealthy? Nothing... everything tastes great, is good for me, and I can be sitting down to an incredible meal in 15 minutes or less with a cleanup that's over in 5.