Friday, December 13, 2013

NEW CLASS STARTING: Infant Massage

Right now in my life everything is baby. So I was not surprised when a talented instructor came to me wanting to teach infant massage classes at the studio. Of course I said yes. Here are the details. Ava and I look forward to seeing you there. 

P.S. Massage oils, handouts, and a snack are all included every class!!!!


Learn infant massage for secure bonding, physical and mental development, relaxation for both baby and parent, respect and good communication with your child.

This course meets for 5 consecutive Wednesdays to learn a  complete massage routine for infants as offered by IAIM (International Association of Infant Massage) certified educator Olympia Nuttall. Open to parents/caregivers and their babies (birth to one year). Includes handouts, organic massage oils,   and snack for each class.

Olympia Nuttall grew up in London, England and relocated to the USA 11 years ago to become a pilates teacher she immediately found her niche working with women during their pregnancy and afterwards. Olympia is a birth & postpartum Doula, Prenatal & Postnatal Yoga and Pilates Teacher and Infant Massage         Educator. 

STARTS JANUARY 8TH AND RUNS EVERY WEDNESDAY TO FEBRUARY 5TH, 2:30 - 4:00 PM

$150 FOR ALL FIVE SESSIONS
Space is limited. 

XO-
Core Pilates Sausalito

Friday, November 8, 2013

How Much TV Should Your Child Watch

We were trying to eat our dinner in peace and catch the latest episode of Blacklist, when little Ava decided to have a crying fit. So we picked her up, got her quiet, and continued on with our show. However, we noticed that she may be quiet because she too is watching the show. That got us thinking...should she be watching TV at 3 months old??? So I found this article from Baby Center. 

TV-watching guidelines

by Kathleen Acord (additional reporting by Peg Rosen) 
Monitoring your child's TV ViewingThe best way to approach television is to think of it as refined sugar: You want your kids to enjoy the seductive stuff without consuming it to excess. So you'll need to stay on top of the time your child spends in front of the television. The average American child watches three to four hours a day, despite the recommendation from the American Academy of Pediatricsthat kids 2 and older watch no more than one to two hours daily. The AAP recommends that kids under 2 watch no television at all.

Starting out tough from day one is the key to keeping viewing time under control. It's a lot easier to relax your standards later on than it is to wean a 5-year-old from a three-times-a-day Barney habit. Here are some tips on how to monitor your child's television viewing:
  • Limit the amount of TV your child watches. More than two hours a day is too much. To make it seem to your child that he's watching more — and to keep his little brain from going on autopilot as he watches — break up viewing into ten- to 15-minute increments. You should also keep the television out of your child's bedroom and turned off during mealtimes.

  • Avoid setting a firm TV time "allowance" for your child. This seems counterintuitive, but it's surprisingly effective. You may want to let your child come to you when he wants to watch and keep to yourself what the absolute maximum is. That way, you'll avoid tacitly sending the message that there's a certain amount he "should" be watching.

  • Make television physically inconvenient. Too often, television is a backdrop to family life: It blares away in the den or great room while the kids are playing, Mom's cooking, or the family is eating. Consider putting the TV in a small, out-of-the-way room in the house (on the second floor, if you have one). Another way to keep the TV from being front and center: Keep it in a cabinet that remains closed when the TV is off.

Choosing what to watch

  • Go with calm, quiet programs. Slower-paced viewing gives your child time to think and absorb. Lots of random activity, like the kind in action/adventure cartoons, confuses children. Also, some research suggests that children who watch violence on TV are more likely to display aggressive behavior. Stay away from scary shows, too. Choose simple programs that emphasize interactivity, such as Blue's Clues.Ideal are shows that inspire your child to makes sounds, say words, sing, and dance.

  • Watch programs, not television. Rather than allowing your child to sit down and watch whatever is on, use the TV listings to select carefully what he is going to watch. Turn off the set when that program is over.
  • Your role

    Watch TV with your children whenever possible. Try not to use the set as a babysitter. A recent study looked at three groups: children with unlimited access to television, children with moderate access who watched without a parent, and children with moderate access who watched with a parent. The last group scored significantly higher academically than did the other groups. That aside, just being there says to your child, "What you do is important to me."

    Help your child become a critical viewer. Even young children can learn to watch television without "tuning out." Explain what's going on in the show and in the commercials (and clarify the difference between the two). Encourage your child to ask questions and relate what's happening in the show to his own life. If you have a DVR, consider recording programs. Then you can watch when you choose, and you can pause to discuss what's going on.

    Make yourself a role model. Children are most affected by the example parents set, so don't channel surf or keep the TV on as background noise. If your kids see you eagerly sitting down every so often to watch a specific show and concentrating on what you're seeing, they'll recognize the potential for enjoyment TV actually promises.

    XO-
    Core Pilates Sausalito

Friday, October 25, 2013

Fitness Fad

We all get sucked into the latest fitness trends that promise to do more faster. But do they really work? Let's take the Shake Weight for example. Here is an article from Runner's World that quotes a study that the Journal of Sports and Science did on this fad. 

Study: Shake Weights Not More Effective Than Dumbbells

Study finds muscle contraction insufficient to lead to strength gains.

Published
October 24, 2013
Shake weight
Shake Weights, heavily advertised on TV, have entered the public consciousness enough to have been parodied on "South Park" and "Saturday Night Live," among other venues. While the jokesters mock the (admittedly easy-to-mock) ads, science marches on, asking the fundamental question: Do they work as advertised?
Shake Weights contain weights at the ends attached to the handle by a spring. According to the manufacturer, shaking the weights stimulates sufficient muscular activity to reduce fat and increase muscle mass in the upper-body areas targeted. For this study, 25 young adults did three exercises that are part of the prescribed Shake Weights routine--chest shake, biceps shake and triceps shake--using Shake Weights and conventional dumbbells.
While the participants did the shaking exercises, the researchers measured muscle activity in the major muscles the exercises were supposed to target. The researchers found no difference in amount of muscle activity between using Shake Weights and conventional dumbbells, suggesting that, when used as recommended by the manufacturer, Shake Weights were no more effective than standard hand weights.
Moreover, the researchers wrote, "no muscle group during any of the [Shake Weight] trials exhibited [a maximal voluntary isometric contraction] over 60%, the level necessary to increase muscular strength."
In other words, not only were Shake Weights no more effective than regular weights when used in the manufacturer-recommended exercises, but those exercises were insufficient to produce the desired muscular gains.
As many fitness experts have pointed out, when used as prescribed, Shake Weights lack two key elements of strength training: They don't work the muscles through a nearly full range of motion, and they don't have a means of progression (i.e., adding more weight) once the initial workout is no longer challenging.

XO-
Core Pilates Sausalito

Friday, October 11, 2013

The Debate on Chronic Lyme Disease



Debate on Chronic Lyme Disease


Does it exist???
 
 
We were watching a talk show the other day and this topic came up. Is there such a thing as chronic Lyme disease? We have a dear client who is suffering from Lyme disease and we found interesting article in Oprah Magazine on this very topic. 



Mehmet Oz, MD, host of The Dr. Oz Show, sorts out the truth.



Lyme disease, a bacterial infection transmitted by the bite of a deer tick, can cause a variety of flu-like symptoms—achy joints, fatigue, fever, headache. But chronic Lyme disease is a different beast. Experts can't agree on a case definition—or if the condition exists at all. What's clear is that some Lyme patients, even after taking the standard treatment of antibiotics, continue to suffer long-term and often serious health problems, including poor mental function, migratory joint pain, and sleep disturbances. Whether the condition is an autoimmune or nervous system response triggered by the now-eradicated infection (sometimes called post–Lyme disease syndrome), or a chronic case of the disease directly attributable to an ongoing infection depends on whom you ask—as does the treatment.

The Case for Diagnosing CLD

"There is absolutely no doubt chronic Lyme disease [CLD] exists," says Richard Horowitz, MD, president of the International Lyme and Associated Diseases Educational Foundation. What's more, he adds, many of those who contract Lyme disease can also have tick-borne coinfections like babesiosis, caused by parasites, and their symptoms can easily be mistaken for those of other ailments such as chronic fatigue syndrome and fibromyalgia. "Like syphilis, chronic Lyme disease is a great imitator," Horowitz notes. He has seen more than 11,000 patients whose CLD he has helped to pinpoint using his own broad differential diagnosis, which looks at all possible causes of symptoms. Along with specific treatments for any overlapping conditions, he often prescribes a combination of targeted antibiotics to beat the infection, and says he has seen dramatic recoveries.

The Case Against Diagnosing CLD

"There's simply no scientific evidence that these symptoms are caused by an ongoing infection of Lyme disease," says John Halperin, MD, chair of the department of neurosciences at Overlook Hospital in Summit, New Jersey, and professor of neurology at Mt. Sinai School of Medicine. Halperin agrees that some Lyme disease patients can experience real, ongoing health issues. However, he says, "The best guess is that it has to do with how our nervous systems respond to different stressors. It's probably due to a fundamental neurobiological trait of some people." Halperin believes the way to treat the problem is symptomatically. That means everything from therapy for depression to surgery for severe arthritis—but not months of antibiotics, which can result in serious side effects, according to National Institutes of Health–funded studies.

Dr. Oz Says…

Let's get past the fundamental argument over whether this is a chronic condition or an autoimmune response by acknowledging that it could be both. Someday we might discover that ticks aren't giving people just a bacterial infection but also a virus or a hybrid bug. Patricia Gerbarg, MD, is the coauthor of How to Use Herbs, Nutrients, and Yoga in Mental Health Care as well as a former Lyme patient. What she found, and what I support, is that certain supplements strengthen the body's ability to repair itself from the long-term problems associated with CLD. Taking vitamin B12, coenzyme Q10, chromium, folate, omega-3 fatty acids, and herbs such as Rhodiola rosea can improve energy and help with cellular repair—all key in recovering from conditions that can be as resistant as Lyme disease.


XO-
Core Pilates Sausalito

Lucy Discount

Lucy Activewear is here!
Receive 10% OFF the whole month of October.
Here are just three of our favorites.

Hatha Legging

Heart Center Cami
Crossback Tank

XO-
Core Pilates Sausalito

Friday, September 27, 2013

TGIF!

Happy Friday!!

Try this Margarita recipe this weekend.
 
Thank you Oprah Magazine!!


Pomegranate margaritas with habanero tequila
Photo: Anna Williams

Ingredients

  • ½ cup habanero tequila
  • ¼ cup triple sec
  • ¼ cup fresh lime juice (from about 2 limes)
  • ½ cup pomegranate juice
  • ½ cup simple syrup
  • 4 tsp. fresh pomegranate seeds (optional), for garnish

Directions

Place 4 cups ice in a large pitcher. Add habanero tequila, triple sec, lime juice, pomegranate juice, and simple syrup. Stir well to combine and strain into ice-filled glasses. Garnish each drink with pomegranate seeds (if using) and a lime slice.

Friday, September 13, 2013

Grilled Chicken with Spicy Cherry Sauce

Cherries are considered a "superfood." They provide antioxidants that may help reduce inflammation and cholesterol. Plus they are tasty!! Try this recipe we found at health.com.

Grilled Chicken with Spicy Cherry Sauce

Grilled Chicken With Spicy Cherry Sauce Recipe

  • Cooking spray
  • 1 cup chopped pitted sweet cherries
  • 1/4 cup dry red wine or water
  • 1 garlic clove, minced
  • 1/8 teaspoon cumin
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon crushed red pepper
  • 1 tablespoon cherry preserves
  • 4 (4-ounce) skinless, boneless chicken breast halves

Preparation

1. Prepare the grill. Then lightly spray the grill rack with cooking spray.
2. Lightly crush cherries in a small saucepan. Add the wine or water and next 6 ingredients (through preserves). Bring the mixture to a boil; reduce heat, and simmer, stirring occasionally, 10 minutes.
3. Grill the chicken, covered, for 4 minutes on each side or until it is cooked through. Serve chicken topped with cherry sauce.


    Prep: 5 minutes; Cook: 18 minutes. You can make the cherry sauce with either fresh or frozen berries.
  • Yield: Makes 4 servings (serving size: 1 chicken breast, 1/4 cup cherry sauce)

Nutritional Information

Calories per serving:189
Fat per serving:3g
Saturated fat per serving:1g
Monounsaturated fat per serving:1g
Polyunsaturated fat per serving:1g
Protein per serving:27g
Carbohydrates per serving:9g
Fiber per serving:1g
Cholesterol per serving:73mg
Iron per serving:1mg
Sodium per serving:100mg
Calcium per serving:20mg          

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