Big breakfasts don't help you lose weight, study says.

A recent study published by the NY times suggests having a large breakfast does not decrease the need for or the desire for food for the rest of the day (http://www.nytimes.com/2011/02/01/health/research/01diet.html?_r=1). The recent German study found that a large breakfast only adds to the amount of foot consumed by someone during the day adding to calories consumed .

The bottom line of the study suggests that to decrease overall calories during the day, either eliminate or markedly reduce the size of the breakfast. This should reduce overall caloric intake.

Personally, I love a big breakfast.  Often, when I have a large breakfast, I have no problem skipping lunch and because I view food as fuel (being a chiropractor is a physical job and I need the right type of fuel), I avoid the urge to eat lunch and may or may not have a snack.  During the normal work week, when I go to the office, my breakfast consists of coffee with milk and 1/2 regular bagel with creamed cheese.  This is sufficient because the creamed cheese has the protein I need and the bagel gives me some carbs to get the day started.

After the holidays, many of us want to shed that unneeded weight and myself included, have decided it was time to shrink myself.  Successful diets work or don't work depending on what you eat and how you apply the diet to your lifestyle.

Many diets suggest you should limit portions.  My current diet has a reduction of carbohydrates such as breads (cut the usual portion of bread in half, eat half a bagel, use pita bread or have a wrap instead of a hero), making it a practice to leave some food on the plate because we are typically full before our body tells us we are.  In other words, leave 1/3 of the food over that you would usually eat. Many of our portions are super sized compared to the rest of the world anyway.

You can also fool yourself into doing this by using a smaller plate and then avoiding second portions.  If this sounds like calorie limitation, it is.  This is much easier than attempting to measure out four oz of meat.

My result, I have lost 10 pounds since New Years and plan to lose another 8-10.  Why starve yourself?  Just eat more appropriately, less carbs, more protein.

One last thing... Exercise.  Cardio classes are great to burn off weight along with swimming and running.  Too much of this will increase your appetite so be careful to mix it up with some other type of exercise such as weight lifting.

Big breakfast - not a problem if you are in control IMHO.

What to you think?  As always, I value your opinion.

IMperfect...ion

One of my greatest challenges as a yoga instructor is my personal practice. Sounds silly, I teach 5 yoga classes a week, a personal practice should be a piece of cake, right? Wrong. oh so very wrong. It seems as if the hardier my teaching schedule is the less "time" I have for my own personal practice. Teaching yoga is not a personal practice. It is a gift you give to another person, but it is not a gift you give to yourself.

Generally, I am not one for making New Year's resolutions but as we moved through January this was at the forefront of my mind. My practice, and yogic education (which should be never ending) seemed stagnant. So, I consciously made the choice to dive head first back into my practice. Taking 4 classes a week, on top of teaching 5 classes a week, seems like a lot, but it feels amazing. It's my own little way of immersing myself back into the one thing (besides my fiance) that I am in love with.

In many ways I struggle as a heath coach, mostly over my lack of perfection. It's the virgo in me to want to fit in to the perfect healthy mold. I want my belly to be flat, my arms and legs long and lean and I want not to reach for the salty and sweet snacks when emotions run high. Unfortunately, I am not always perfect. Even though my clients are successful and love me as their health coach, inside, sometimes I felt like a failure. Which was not easy for the virgo in me to accept. Virgos are perfectionists.

The perfectionist in me also struggles on the mat. In each yoga class I teach, I remind my students "this is your time on your mat. Let go of judgement. Dive into yourself and love your practice." When you teach and neglect your personal practice, it's extremely hard to practice what you preach...or teach.

Coming back into my personal practice is helping me let go of my imperfections. On Tuesday, I took a yoga class with Wendy, one of my beloved teachers. While working on eka pada koundiyanasana variations and pincha mayurasana consciously tried to let go of any "imperfections." I kept my focus inside and on my mat. I let go of judgement, I didn't look around to see the other people in the yoga room and I came closer to my perfect than I ever have. It felt amazing....and a lightbulb went off.

I have short humeri. My upper arms are just short. My elbow doesn't even reach my floating rib. How could I have never noticed this before in my life?

This lightbulb was more like a flood light. It allowed my heart to soften for myself. My palms have never reached the mat in staff pose. I always attributed it to extra padding around my waist and hips. On Tuesday I realized that is not the case. I could be a string bean, with 10% body fat and my palms would still not reach the mat in staff pose. My palms will never reach the mat in staff pose. I have short humerus(es).

I find it almost ridiculous that it took me over 10 years of practice to come to this conclusion. But we're all works in progress right? Each one of us is IMperfect. And that is ok.

Have you ever had a lightbulb moment over your IMperfect..ions?

Keep it Fresh!

Terra

Excruciating Present, by February blogger of the month Irene Koplinka-Loehr

Excruciating Present. Punctuating my consciousness these two words reel me back into an existence of appreciation, compassion, understanding. They center me to my experience—acknowledging the current moment. Here, right now. It was my mother that first used the words—excruciating present. I was fortunate enough to spend a fantastic break with my family in Ithaca, NY between the semesters. These two words were our mantra, allowing us to fully appreciate the time that we were together; I brought them with me to a discussion on grief and loss that we had last week in Healer’s Art (a course aiming to address the emotional dimensions of medicine). They remind me of the value of mental and emotional presence with friends, family members, and future patients.

Here, we balance between worlds. West Bank, Israel, United States. Friends from home, Israelis, family, Students in our program. Hebrew, Arabic, English. Clubbing, running, the medical library. Dipping cautiously into each, feeling the coolness on our toes as we test the boundaries of our experience. I begin to challenge my understanding of science and medicine. This evening, initiated by a physician who has started a few clinics just outside of Jerusalem, a small group of students began to delve into the now-familiar territory of gender-based medicine. This lens allows us, as physicians, to critically analyze information presented as status quo—many of the studies for signs and symptoms of disease have been done on middle-age, white, 70kg males. By acknowledging that our understanding of medicine comes from that perspective, I feel that I am better able to ask the right questions for differences in medicines, treatment protocols, symptom identification, and basic care. I am continually amazed that in changing our framework undiscovered layers of medicine become apparent.

Rain rolling away, viewed from our classroom
on the 6th floor

Walking back from the shuk I was recently surprised to see brilliant oranges and lemons on dangling laden branches over the sidewalk. My neighbors have fruit trees, made bright in sun. At this time of the year, when I wake early to run, the sun rises with me. Fifteen minutes up to the monument on the northwest edge of the city, and I turn to see all, dipped in gold. Sunrise, sunset; we are given new minutes of this pale orange light each day.

A bird hiding from the rain in our shutters.

On Sunday, the rain arrived; enthusiastic bursts of water falling, rapidly turning our desert into a mud-pit. I find myself looking at the sky, lost for what it holds; “What is this stuff we call rain? 

Drenching this desert country, caving in drain-pipes, coursing along asphalt, giving new meaning to Beer Sheva as the sister city of Seattle. I watched the clouds this morning en route to class. Each one piling up after the last, scurrying across the sky trailing little speed lines, before bumping into a brooding mass of gray. I am astonished by rain. Startling when I hear the large drops hitting the window of the library and smiling when I see them slamming into puddles—so anxious to get to the ground. It is unlike any other rain I have understood; as with many things, I appreciate it more, in absence.

Bird's eye view of the Medical Library

Pre-rain, last week, on the excuse of celebrating a golden 27^th, our class trouped to the old city to find a somewhat elusive venue: ‘Castle’. Tucked behind a sandstone, turreted façade, this microcosm filled with tavern tables and gothic arch chairs proved a fantastic setting for the birthday bash. Spirits were high as we toasted Spencer and the beginning of a new semester. While Beer Sheva may lack the suave, chic outlets found in the central cities of Israel, it is well studded with unique locales. - by blogger of the month, Irene Koplinka-Loehr

Decadent Organic & Fair Trade Chocolates

Chocolate...how we love thee! Unfortunately, conventional chocolate production isn't good for the earth, fueling wars in Africa, engulfing rain forests, spreading toxic pesticides and paying out meager wages (especially to child workers). But luckily for chocoholics there is a sweet story as well, with organic and fair trade chocolate becoming much more widely available.

When choosing chocolate, opt for the dark varieties that contain 65 percent or more cocoa solids. These chocolate varieties possess a richer flavor with more complex notes without the cloying sweetness of milk added to it. Plus, you will get all the health benefits of the cocoa bean because dark chocolate has had little of the nutrient-robbing mass production manufacturing process applied to it.

Expecting or shopping for chocolate for Valentine's Day? Here are a few of the best organic and fair trade chocolates out there that you can find at any health food store, Whole Foods or even your local supermarket!

Endangered Species Chocolate
Endangered Species Chocolate donates 10% of its net profits to help support at-risk species, habitat and humanity. These delicious chocolates are made with ethically traded, shade-grown cacao and are certified organic. Indulge your sweet tooth and know that your money is going toward the greater good. Plus, there are cute animals on the package. ;) The one with the toucan is my favorite one!

Dagoba Organic Chocolate
If variety is the spice of life, the Dagoba Organic Chocolate Sampler is a must. This selection is deliciously Twilight-themed, with "Eclipse" and "New Moon" bars. The fine organic chocolate bars also come in flavors like lavender and roseberry, and each bar is wrapped in 100% recycled paper, with biodegradable labels.

Green & Black's Organic Chocolate
A bar of organic chocolate and champagne for two. Sounds pretty romantic to us! Green & Black's controls every step of the chocolate-making process from "the bean to the bar," paying Belize cocoa farmers fair trade prices and supporting their cooperative. And earlier this year, they announced their commitment to move their entire line to Fair Trade Certified in the U.S.
Their dark chocolate ginger bar is straight from the heavens...it's my favorite!

Happy Valentine's Day!

Keep it fresh!
- Lauren