-- Yvonne Tally
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How
did the bagel become the enemy? When did my beloved
French fries get political? And what about the
rice on my sushi that I now scrape off into an
abandoned pile? I can no longer eat my taco with
a flour tortilla; it must be a low fat, low carb,
whole grain look alike. That’s not a taco,
that’s an imposter! Diet centers now tell
their clients not to eat carrots because the
sugar content of the carrot has too many points.
Too many points?! That’s like telling me
I have too many shoes! Impossible! You can only
have too many points on your driving record,
never in a carrot.
The early 90’s brought the ten year anniversary
of the pasta dinner and low fat emerged its skinny
tasteless head as the new leader of “alternative
foods”. Personally, I don’t like food
or music that is “alternative”. Give
me classical jazz, and aged cheese and make it
real!
Our poor brother pasta took the hit when we
jumped from low fat to no carbs. Once honored
as the main event at the dinner table, brother
pasta was relegated to side dish status or removed
altogether. There was a collective sigh heard
all over the foodie community at the loss of
what was once the simple pleasure of noodles,
cream and cheese, and a glistening glass of Bordeaux.
I nearly succumbed to the seduction of reduced
calories in exchange for the promise of great
taste and ease. I began feeling a bit guilty
about my monthly dinners I held in my home for
a small group of friends. Our gathering would
commence with grilled shitake and brie on toasted
olive bread followed by a simple salad of organic
greens and herb vinaigrette and then moved seamlessly
to the main event…. pasta. Al dente noodles
dancing in cream, baby artichokes, pancetta and
roasted garlic served with bread, of course.
The crescendo of the evening — dessert!
Chocolate covered almonds while we waited for
the pears to poach in Merlot, topped with real
vanilla ice cream, shaved dark chocolate and
a bit of biscotti and candies ginger on the side.
Ahhhh… We sat back in our chairs, satiated
with the pleasure of laughter and stories and
an evening well eaten. All without guilt and
filled with delight.
We now meet at an undisclosed location and claim
victory over the infiltration of tasteless foods.
This time will go down as the Great Carb Wars
fought by Warriors of Fine Cuisine. Refusing
to let go of our butter dish, staying clutched
to our bottles of extra virgin olive oil and
armed with a healthy portion of carrots, we simmer
as we wait for the return of real cuisine and
the abolishment of fat free…we are still
waiting.
So, what is a carb and what carbs CAN I eat?”
This is a question I am asked daily by clients.
My answer - ALL carbs, with a few exceptions.
The truth is, it is how much you are eating
and how little you are moving that is packing
on those pounds, to the tune of two pounds
a year after the age of 50. Is there one carb
that is better than the other? You bet! Whole
wheat bread is going to be a better choice
than white bread. Carbs from fresh vegetables
are going to be a better choice than canned
vegetable and raw is even better.
It all comes down to this, how fast your body
breaks down the carbs. The more fiber in the
carb, the longer it will take to break down in
your body and the less byproduct will be left
for storage. After a carb is broken down, or
assimilated, the body stores the unused carbohydrate
as fat. You can see how important it becomes
to eat smaller meals, so more of what you eat
is used.
White foods, such as white rice, white bread
and white flour are smooth, leaving little surface
area for the enzymes in your body to “grab”.
The food “slides” through the body
and is absorbed more quickly. Conversely, dense
grainy foods such as whole wheat pastas and breads,
vegetables and leafy greens, have texture and
more fiber. This makes it difficult for the enzymes
to grab a large surface area, forcing the enzymes
to grab over and over, until the food is broken
down enough to be absorbed.
Regardless of what you've read or heard about
the dangers of carbohydrates, they are an important
part of a healthy diet. Carbohydrates provide
the body with the fuel it needs for physical
activity and for proper organ function.
So, as we enter this new era, one filled with
no fat, low fat and no carbs, remember to stay
close to Mother Nature. Choose foods that are
natural, not processed and keep your portions
down and the frequency of eating small meals
up. And don’t throw out your pasta dishes
just yet, good eats come in small portions and
pasta is mighty good. Relax and let the yoke
back in your omelets and make a place on your
table for an occasional slice of crusty bread,
a nibble of imported cheese and a hearty glass
of Bordeaux…. And don’t forget to eat
you vegetables.
Leave the skins on your cucumber, broccoli, potato
and carrots and get the benefit Mother Nature
has provided — fiber, vitamins and valuable
nutrients.
Think of your carbs as the stop light
at the intersection. Carbs that get the Green
light are the “high-fiber” fruits and
vegetables, except for potatoes, bran cereals
and legumes.. Eat plenty of these. Carbs that
get the Yellow light are carbs that are “medium/low-fiber”
such as banana, tomato, squash and all cereals
(except whole bran) and grains (therefore bread
and pasta), potatoes, rice and pearl barley..
Carbs that get the Red light and should be avoided
in your daily plan are the low-fiber and simply
carbs such as white flour, white sugar, juices,
sweets and candy. Don’t forget, alcohol
is a simple carb and gets the red light, with
the exception of red wine, which is reported,
if consumed with a meal, to aid the digestion
of foods. The key is consuming red wine with
a meal and limiting the portion to 5-6 ounces.
If consuming alcohol, always drink responsibly
and with consideration for yourself and others.
Why? It slows the conversion of sugar allowing
your body to use more of that sugar (carbohydrate)
as fuel instead of being stored as fat.
Of carbs that is. Use the palm of your hand as
your guide when figuring your portions. Simple
rule; two palms for leafy and one palm for veggies
and fruits.
How does it taste good when it is fat
free? Because the fat has been replaced with
sugar! When sugar is not used, it is converted
and stored as fat, and not all fat is created
equal. I say,
“Eat Fat”, but choose your fat wisely.
Olive oil, nuts and fats from vegetables are
all excellent sources of fat. Fats such as olive
oil are important for your immune system, hair,
skin and joints. Research has also found that
olive oil may influence body fat distribution,
storing less fat around the stomach. Recent studies
into the health benefits of olive oil have found
that it can lower the risk of coronary heart
disease by reducing blood cholesterol levels.
So, don’t be afraid to add olive oil and
other natural oils from vegetables and nuts to
your food plan. Just remember, a little bit goes
a long way. . |
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Wear comfortable clothing, or anything you
feel fits the mood. Light some candles and put
on some relaxing music. You will need an exercise
mat or some towels or blankets to pad the floor.
Grab a couple of small towels for later use as
a head support and a cushion. At the end of this
workout, you will feel rejuvenated, more relaxed
and your entire body will feel looser. Those
are the obvious benefits. The time spent with
your partner is priceless. Enjoy……
Now the disclaimers…… Always check
with your physician before beginning any new
fitness program. If you experience any pain or
discomfort, stop your exercise and consult a
physician. A good workout is one that challenges
you but does not hurt you. Remember to listen
to your body and don’t do something if it
feels painful.
What will this do for me?
Loosen your low back and strengthening the power
muscles of your torso
Beginning Position
Lying side by side with your partner
Lying on the floor on your back, knees bent hip
distance apart, feet flat on floor.
Neutral spine position (see technique below)
12 o’clock to 6 o’clock:
Your belly button is 12 o’clock and top
of your pubic bone is 6 o’clock. Imagine
a marble in the middle of the two and you must
roll the marble towards 12 o’clock and then
down to 6 o’clock.
Keeping buttocks relaxed and shoulders stable.
Repeat the movement 5 times in each direction.
Six o’clock will imprint your spine and
12 o’clock will extend or arch your spine.
3 o’clock to 9 o’clock
Your left hip is 3 o’clock and your right
hip is 9 o’clock Imagine a marble in the
middle of the two and you must roll the marble
towards 3 o’clock and then over to 9 o’clock.
Knees should not move. Place a rolled towel between
them to remind you to keep them stable Repeat
each move 6 times each way.
Inhale
and Exhale for a count of 3
What will this do for me?
Help get rid of the pouch around the mid section
and strengthen your back and abs
Beginning Position
Lying side by side with your partner
Lying on the floor on your back, knees bent hip
distance apart, feet flat on floor.
Inhale: Look towards your belly button by lifting
your head and shoulders off.
Exhale: reach your arms in a straight line toward
the outside ankle
Inhale: hold the position
Exhale: return slowly to the mat
Perform 6 reps on the first leg before switching
What will this do for me?
Help get you at least a 4-pack and strengthen
your back and abs and strengthen your hip flexors.
Beginning Position
Lying side by side with your partner
Lying on the floor on your back, knees bent hip
distance apart, one foot flat on floor and the
other foot off the floor in line with the bent
knee.
Hands clasped behind head above neck, shoulders
down. Lift head and shoulders off floor to begin
Inhale and bring knee towards head
Exhale and extend leg out in a straight line
until fully extended. Keep leg at same angle
throughout. As you extend your leg, keep leg
at a slight upward angle so that foot is above
the hip.
What will this do for me?
Shape and strengthen the waist and help keep
it from rolling over the top of your pants
Beginning Position
Lying side by side with your partner
Single Leg Extension: Perform 6 reps on the first
leg before switching
Lying on the floor on your back, knees bent hip
distance apart, both legs up in a table top position.
Hands clasped behind head above neck, shoulders
down. Lift head and shoulders off floor to begin
Inhale and bring knee towards head while reaching
opposite shoulder towards knee while keeping
hips anchored on floor.
Keep elbow back and lead with your shoulder
As leg extends out, repeat on other side
Exhale and extend leg out in a straight line
until fully extended. Keep leg at same angle
throughout.
What will this do for me?
Get you the pilates 6-pack
Beginning Position
Lying side by side with your partner
Progression: work up to 100 in reps of 20
Lying on the floor on your back, knees bent hip
distance apart, feet flat on floor.
Inhale: Look towards your belly button by lifting
your head and shoulders off the floor
Exhale: reach your arms in a straight line toward
the outside ankle. Inhale: hold the position.
Inhale small breaths for 5 counts and exhale
small breaths for 5 counts. Repeat 2 times Inhale
deep as a cleaning breath
Exhale slowly and return to the floor
Repeat until you have completed 100 reps
(position
change)
What will this do for me?
Release tension in your back. And it's fun!
Beginning Position
Facing your partner
Position your body on all fours. Hands shoulder
width apart and directly under top of shoulders.
Knees bent hip distance apart and directly under
hip line. Shins flat on floor?
Head in line with neck
Inhale and draw abs towards the ceiling while
rounding back and tucking pelvis towards belly
button ( keep buttocks muscle relaxed as much
as possible)
Exhale and hold position
Inhale and return upper back to a flat back position
while slightly drawing shoulder blades towards
the center of your back. Simultaneously releasing
your pelvis to return towards a neutral position
and then slightly arching your back to expand
your spine.
Remember to keep your abdominal muscles drawn
towards the center of your torso.
Keeping them activated will support your back
muscles
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What will this do for me?
Improve your posture and strengthen your back.
Good Posture makes us look younger!
Beginning Position
Lying side by side
Place a small rolled towel at the head of your
mat.
Lying on your stomach, place your forehead
on the rolled towel
Arms are bent at the elbow and on the floor
next to your head, shoulder distance apart.
Palms flat on floor
Slide your shoulder blades down your back
Draw your abdominals in towards your center
Legs are slightly turned out and long on the
floor and slightly apart
Inhale: to prep
Exhale and lift in one movement your head and
shoulders off the mat. Be sure to keep your
neck in line and eyeballs on the towel. Shoulder
blades are sliding down your back and abs are
activated
Inhale: hold position
Exhale: slowly return to mat
Repeat 6 times
- Pay Attention: If you feel tension
in your low back, do not come up so high. Resist
“breaking” your position by arching
your back. This is a upper thoracic spinal
extension, not a low back extension.
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What will this do for me?
The pilates push up for total torso stamina
Beginning Position
Lying head to head with your partner
Lying on your stomach, place your forehead
on the rolled towel
Arms are bent at the elbow and on the floor
next to your head, shoulder distance apart.
Palms flat on floor
Slide your shoulder blades down your back
Draw your abdominals in towards your center
Legs long and slightly apart. Toes on mat
Inhale: to prep
Exhale: Push body up in one move. Keep body
planked like a board.
Inhale: hold the position
Exhale: slowly lower in 2 counts
Repeat 6 times
- Pay Attention: Modify by beginning
on knees instead of toes and work up to the
full plank. Keep shoulder blades down and abs
in
What will this do for me?
Greater flexibility in the hamstrings, more torso
range of motion, releases tension in the low
back
Beginning Position
Sit with your back to your partner to support
one another
Sitting on floor, legs apart just wider than
hips. Legs long along the floor
Arms out to the side, long and straight.
Torso tall and looking forward
Inhale: turn torso toward one leg
Exhale: hold position
Inhale: turn a little bit further into your twist
Exhale: bring torso back to center
Repeat on other side 6 reps on each side
What will this do for me?
Makes you feel loved and relaxed and increases
flexibility in your back and hamstrings
Beginning Position
Sit with legs apart facing each other, bottom
of feet touching. Arms clasped at each other
wrist, or if you are not flexible enough for
that position, use a towel in each hand with
your partner holding one end and you holding
the other.
Fold a small towel and place it under your buttocks
if your hamstrings are too tight. This will relieve
any strain
Sitting tall, chest up and shoulders down
Both you and your partner
Inhale and exhale together
Shoulders flat on floor, low back in natural
position, hips anchored evenly toward floor.
Knees bent hip distance apart, feet flat on floor
Place heel of hands on each hip bone and bring
your finger towards the top of your pubic bone
(forming a V for valentine)
The V should be on the same plane, in other words,
the space between the heels of you hands and
the tips of your fingers should be even enough
to place a cup of tea in the center and not have
it tip from one side to the other
This may feel as though you are more arched or
more tucked under than what you are use to feeling.
This is because most of us walk around every
day out of alignment. Practicing Neutral Spine
will help you keep in better pelvic position
daily and help relieve low back discomfort.
Lying on back with hips anchored and even on
floor
Both knees are bent and directly over hips.
Feet at the same level with bent knee and perpendicular
to the floor.
Breathing is important for proper muscle activation.
Using your breath will increase the muscle
contraction of the torso muscles. This will
help stabilize you throughout the movements
and increase the strength of your deep core
muscles that are responsible for supporting
the larger muscles that sit close to the surface
of the skin.
Core muscles are the muscles positioned closest
to the skeletal structure of the torso.
All the muscles, without the arms, from and including
the neck to the pelvis where the legs attach.
Keep hips secure and even on floor.
Keep shoulders down.
Remember to breath and while inhaling and exhaling
keep abdominals drawn towards the floor.
Keep pelvis stable and do not change its position
throughout movement.
If you have any questions about any of these
exercises, or questions about your fitness routines,
please contact me at
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