I was recently contacted to review Coffee Is Good For You and could not resist this book as it demystifies and debunks many of the fanatical claims made by so many both in the fitness industry and in the general populous. I was not compensated and my opinions are my own.

When it comes to deciphering studies most people are in the dark about what to look out for, how to read margin of error or even whether or not  the study provided a sample size that is relative. Davis breaks down the types of scientific studies and how to judge them for accuracy.

I loved this book and I am sure so will most who are confused about wild claims, psuedo scientific evidence and what to believe these days in regards to health and weight loss fads.  For example we all want to be healthy but does buying local help us achieve that goal? No. As Davis points out while buying locally may be better for the environment (a topic he says could have its own debate) buying locally does not make for a healthier or well rounded diet, nor does it guarantee better food.

Food is supposed to be one of life’s simple pleasures, but few things cause more angst and confusion. People are constantly being told which foods are healthy, which diets work, which preparation methods are safest, and which chemicals in food should be shunned.  COFFEE IS GOOD FOR YOU: From Vitamin C and Organic Foods to Low-Carb and Detox Diets, The Truth About Diet and Nutrition Claims (Perigee Trade Paperback Original; January 3, 2012; 978-0399537257; $15) by Robert J. Davis, PhD cuts through the hype and clutter to debunk popular myths about diet and nutrition.  Complete with a “truth scale,” a gauge showing the believability of each claim, readers will learn:

· 10 Tips to Help Decipher Diet & Nutrition Claims, including: Don’t fixate on particular foods; Look beyond narrow categories like carbs and calories; and Ignore health claims on food packages and in ads.

· How to Assess a Scientific Study. Davis outlines each type of scientific study in clear and concise terms, explaining the validity of each so that readers learn to make informed judgments on what to believe.

· Many Tried & True Maxims, Just Aren’t That Tried or True.  For example, there’s not enough research to substantiate claims that Vitamin C fights colds, bottled water is safer than tap, and genetically modified foods are harmful.

· Convincing Evidence That: Milk isn’t necessary for strong bones; You don’t need 8 glasses of water a day; and Alcohol can cause breast cancer.

In a recent survey by the U.S. Food and Drug Association, more than two thirds of Americans agreed that “there are so many recommendations about healthy ways to eat, it is hard for me to know what to believe.”  In COFFEE IS GOOD FOR YOU, Robert J. Davis goes beyond the media hype and corporate agendas to give an unbiased assessment of the science behind some of the most common diet and nutrition claims.

My own complaint about the book is the price.  It does come with a $15 tag and it is a small, albeit powerfully packed book. In this economy I think individuals may shy away from a purchase such as this because they might not see the value.  I would love to see this in an Ebook format with a smaller price tag so a vast majority of people can afford it.  There are so many great points made and so many myths debunked.

You could win my review copy of Coffee Is Good For You by hopping over to Sky Yoga Studio and More’s FB Page and leave a comment under the GIVEAWAY post.

December 19th, 2011 | Tags: books, Coffee is Good For You, Health, myths, Review, scientific study | Category: books, Giveaway, Review | Comments Off

 Leading Lady, a premiere nursing and full figure intimate apparel company dedicated to creating comfortably functional, remarkably affordable, stylish and easy-to-wear bras, camis and sleepwear recently contacted me to review the lines of nursing and yoga bras they offer.  I received no compensation and the opinions are my own.

As a nursing mother, and still pregnant at 42 weeks+ to boot, these bras arrived just in time.  It was easy to order the correct size with Leading Lady’s quick sizing chart, just two measurements with a cloth tape and I was done.  I ordered and within 2 days received my nursing bras.  I chose

• Sport Wirefree Nursing Bra (B388) $23.80
• Baby Sees It Cotton Wirefree Nursing (423) $25.50
• Molded Seamless Wirefree Nursing (454) $23.80

As you can see the prices are extremely reasonable, and I have paid far more for inferior bras at both boutiques and big box stores.  You can also find a wide array of organic options, latex free options, and even bras under $15 – the Leading Lady site is truly amazing. Their bras are priced up to 60% off and orders over $75 get free shipping – I have easily spent $75 in the mall on bras. 

Before you start thinking that Leading Lady only caters to nursing women who want functional bras take a look.  They have some sexy lacey bras and animal prints as well, and even better they are nursing bras!

I chose wirefree for both comfort and breast health.  The Sport Wirefree is perfect for yoga, it has

• Cushion straps for added comfort
• Lightly molded cups for a flattering profile
• Quick one-handed clap for easy nursing
• Inner sling for support
• Adjustable back for a comfortable fit

I have worn it now while teaching both Power Yoga and Prenatal Yoga for the last week.  It was very supportive and for the first time I didn’t feel my chest weighing on top of my belly, the bra provided a good amount of lift without being binding.  The fit was and still remains perfect after washing.

The second bra was Baby Sees It, a very unique bra with contrasting red, white and black design to get baby’s attention and help with brain development.

• Printed sling visually stimulates baby while nursing
• Full sling for support while nursing
• Invisible inner seam prevents irritation
• Wide, cushioned straps
• 3-step drop cup accommodates changing breast size
• Adjustable straps for comfort
• Latex free

My toddler absolutely loved this bra when nursing.  This is also available in molded underwire. After washing this bra did lose a bit of its shape and through no fault of the bra as I have gotten more pregnant the size has become a little smaller on me since it is not as full coverage as the Sports bra.

The third bra I chose was a molded seamless wirefree bra which I absolutely adore.  It is very supportive, held up great to washing and is a functional form fitting nursing bra.

• Seamless styling looks great under clothing
• Molded and lightly padded to fit every curve perfectly
• Inner sling for added support
• Quick, one-handed clasp for easy nursing
• Latex free

This bra also has my favorite type of nursing clasp, the plastic button type, very easy to secure and unsecure.

Leading Lady is not just great for nursing bras, they have a very large line of full figure bras from 38A to 52H. Unlike most full figure bras that look like they come in a cardboard box, these bras are cute and functional with front closure options, animal prints and lace designs. Full figured women will find an array of affordable bras starting at $13.20 including the Front Closure Leisure Bra (108) which is available in several colors.

No need to deal with lines, snooty store clerks or fluorescent changing room lights you can now order bras in your size online from the privacy of your home and Leading Lady has a fair and easy to understand

Return Policy

You may return unworn merchandise (in resalable condition) with all tags within 30 days for a refund.

Any credits will be issued to the credit card used for the purchase. Please allow up to two billing cycles for a refund to appear on your credit card statement.

The original shipping and handling charges are not refundable unless an error occurred on our part in shipping your order.

Please allow 15-20 business days to receive and process your return.

I will definitely be purchasing from Leading Lady since it is hard to find bras in my size at most stores and I personally don’t like dealing with store clerks at maternity stores when trying to purchase bras, most have them behind the counter where you can’t get to them, or other stores only stock 2-3 types and never my size. I’ll be ditching the drama of shopping from now on, join me on Leading Lady’s Website.

Not interested in purchasing a bra today? Leading Lady is also home to Amy’s Corner, a blog written by a lactation educator who will answer your questions regarding breastfeeding.

More About Leading Lady

Leading Lady’s family owned and operated intimate apparel business has been expertly tailoring nursing and full figure bras for top brands and retailers across North America for more than 70 years.  The nursing collection, available in sizes in sizes 34B to 48 F, and full figure collection, available in sizes 34 A to 56 DDFG, take women from morning-to-night, home-to-gym, and everyday-to-date night at an exceptional value.  For the first time, Leading Lady’s comprehensive line of nursing and full figure intimates — including  sexy stretch lace and seamless wire-free and underwire bras, supportive sport and yoga bras, and cozy sleep and leisure bras — can be purchased directly on LeadingLady.com.

Leading Lady is proud to celebrate “Leading Ladies” everywhere through its products, programs and philanthropic activities. Leading Lady supports a variety of organizations and issues relevant to women across the country.

December 11th, 2011 | Tags: athletic support, bras, clothing, lingerie, sports, yoga | Category: Daily Post, Fitness, Review | Comments Off

Extreme Burn is a six-week full body program, consisting for three workouts designed to dramatically drop pounds and enhance muscular performance. Each routine is jam-packed with dynamic compound strength moves and intense bursts of cardio that will fire up the metabolism, quickly shed unwanted fat, and build lean muscle to deliver maximum results.

I received an email to review another new interval training DVD on the market, I have received no compensation and the opinions expressed are freely my own.  Having reviewed several interval training DVDs in the last few months and being a fitness professional who runs bootcamp and interval training classes I feel confident commenting on the Extreme Burn: Total Interval Training DVD.

Let me start by saying I loved the simplicity of the set and music, though the constant panning of the camera was a bit distracting.  As expected all of the participants on the DVD were in excellent condition, something that should be noted because the DVD is truly extreme.  At 42 weeks pregnant I gave up teaching bootcamp 3 weeks ago so could not actually perform these high intensity moves at this time but can tell you that the exercises themselves were a combination of strength and cardio – which differentiates this DVD from others on the market.  There were no reps to count and honestly I have to question whether or not the average individual picking up this DVD could safely complete even workout 1, especially with the weight loads it appeared the participants were using.  The moves were rapid and included compound exercises performed for set times.

I watched all workouts and only once saw a modification between the two females in donkey kicks – one was almost kicking to handstand and the other only kicking to glutes.  The first warm up started with deep squats with a push to full range of motion – something many of my own clients with joint issues could not complete and probably most of those individuals considering losing weight and getting in shape would have safety concerns attempting.

This being said I think this DVD offers a very challenging workout, something I rarely find, for athletes and exercise enthusiasts who need a home workout or a change from regular training, but not for those new to exercise or those with any physical limitations.

I can’t wait for my post-partum period having taught 30 hours a week for the 9 months of pregnancy I am sure that this DVD could whip me back into pre-pregnancy shape in 3-4 months. Definitely recommended for those looking for an extreme challenge, who have experience with free weights and know correct form and alignment.

The DVD is exclusively available for $19.95 on www.mikedfitness.com.

Here is a quick DVD trailer of Extreme Burn: Total Interval Training – http://www.youtube.com/watch?v=PtBJXk6RcRg&feature=related

Also, here is an example of Mike’s work on FitPerez – http://www.youtube.com/watch?v=zWAyDvw0rjo

December 8th, 2011 | Tags: dvd, Exercise, Fitness, Review, Training | Category: Fitness, Review | Comments (1)

The myth of high-protein diets

Champaign, IL–Many athletes believe protein is the most critical nutrient for athletic success. But according to Dan Benardot, author of the new edition of Advanced Sports Nutrition (Human Kinetics, January 2012), carbohydrate is vital for sustaining muscular endurance and mental function. "Large doses of protein do little to improve athletic performance when replacing carbohydrate," says Benardot. "The recent popularity of higher-protein, higher-fat, and lower-carbohydrate diets has serious and potentially negative implications for athletic performance."

Delivering the right amount of carbohydrate at the right time optimizes the limited carbohydrate stores, ensures better carbohydrate delivery to the brain, reduces the possibility of depleting the limited stores, and sustains athletic performance at a high level. "Carbohydrate adequacy becomes even more critical at higher levels of exercise intensity because there is a greater reliance on carbohydrate as a source of muscular fuel," Benardot explains. "Higher-intensity training regimens, therefore, may require more frequent intake of carbohydrate to satisfy this need."

Although carbohydrate is vital for athletic success, not all types of carbohydrate are created equal. Athletes should carefully consider the best type of carbohydrate to consume before, during, and after exercise. Consumption of highly digestible, starch-based carbohydrate is best before a competition, sugar consumption is fine during a competition, and other types of carbohydrate, including whole grains and vegetables with significant sources of fiber, are good the rest of the time.

During competition Benardot stresses the importance of glucose, the main fuel for the creation of muscular energy. "Higher exercise intensities have a progressively higher reliance on glucose as a fuel," Benardot says. "Failure to sustain glucose delivery to working muscles results in a cessation of the high-intensity activity, commonly referred to as ‘hitting a wall.’ Therefore, understanding how to avoid glucose depletion should become a major focus of an athlete’s nutrition practices."

December 8th, 2011 | Tags: atheletea, Carbs, Eating, Exercise, Fitness, Protein | Category: books, Fitness, Food, Guest Post | Comments Off

10 tips for preventing weight gain over the holidays

Weight loss during this time not realistic, expert says

Many websites and magazine articles offer ideas about how to lose weight over the holidays, but Connie Diekman, director of university nutrition at Washington University in St. Louis, says that people need to realize that weight loss during this time generally isn’t realistic. Diekman is the past president of the American Dietetic Association.

"Parties are meant to be enjoyed," Diekman says, adding that a little advance planning can ensure that, while people may not actually lose weight, they can keep weight gain in check.

She offers the following holiday party tips:

• Have a plan for the party (which foods do you want to eat and which can you do without)
• Don’t go to parties hungry (hunger always leads to overeating)
• Upon arrival at the party, visit with people, enjoy a beverage, scope out the offerings, then choose a few items you really want to try vs. sampling items throughout the event
• Try sparkling water or club soda with a twist, instead of alcohol or enjoy in-between alcoholic drinks
• Don’t stand by the food table – you’ll be tempted to continue snacking as you visit with people
• Fill your plate with high-fiber, low-calorie choices and smaller portions of the high-calories favorites
• Holidays mean compromise – enjoy your favorites in small portions
• At sit-down dinners, eat slowly, savor the food and you may not find yourself wanting seconds
• Remember, holiday parties are about fun and catching up with friends; food isn’t first
• If things don’t go as you planned, keep in mind the holiday season is only four weeks; how are you doing the other 48?

December 8th, 2011 | Tags: Eating, Holidays, weight loss | Category: Daily Post, Fitness, Food, Guest Post | Comments Off

10 tips for preventing weight gain over the holidays

Weight loss during this time not realistic, expert says

Many websites and magazine articles offer ideas about how to lose weight over the holidays, but Connie Diekman, director of university nutrition at Washington University in St. Louis, says that people need to realize that weight loss during this time generally isn’t realistic. Diekman is the past president of the American Dietetic Association.

"Parties are meant to be enjoyed," Diekman says, adding that a little advance planning can ensure that, while people may not actually lose weight, they can keep weight gain in check.

She offers the following holiday party tips:

• Have a plan for the party (which foods do you want to eat and which can you do without)
• Don’t go to parties hungry (hunger always leads to overeating)
• Upon arrival at the party, visit with people, enjoy a beverage, scope out the offerings, then choose a few items you really want to try vs. sampling items throughout the event
• Try sparkling water or club soda with a twist, instead of alcohol or enjoy in-between alcoholic drinks
• Don’t stand by the food table – you’ll be tempted to continue snacking as you visit with people
• Fill your plate with high-fiber, low-calorie choices and smaller portions of the high-calories favorites
• Holidays mean compromise – enjoy your favorites in small portions
• At sit-down dinners, eat slowly, savor the food and you may not find yourself wanting seconds
• Remember, holiday parties are about fun and catching up with friends; food isn’t first
• If things don’t go as you planned, keep in mind the holiday season is only four weeks; how are you doing the other 48?

December 8th, 2011 | Tags: Eating, Holidays, weight loss | Category: Daily Post, Fitness, Food, Guest Post | Comments Off

The holidays are a time for…overeating? It would seem that way, given the latest statistics.

• · Americans gain 1 to 1½ pounds annually during the holiday season
• · Leading health experts believe most midlife weight gain comes from poor holiday eating habits

To help fight holiday weight gain, best-selling author and health expert Dr. Dean Ornish created this list of 16 Steps to Healthy Holiday Eating. I thought this list would make a great holiday public service post for your site, and that your readers would appreciate this simple, helpful content.

“How to Indulge During the Holidays” – Dr. Dean Ornish

• 1. Eat something beforehand. If you don’t eat all day, you may arrive at holiday meals and parties ravenous and lose control.
• 2. Put 20 percent fewer high-calorie foods and 20 percent more fruits and vegetables on your plate. Studies show that you probably won’t notice the difference.
• 3. Eat the healthier foods first – they will fill you up somewhat, so you’ll be less likely to overeat the more indulgent foods.
• 4. Choose foods that leave evidence – e.g., keep the shrimp tails and chicken wing bones on your plate after you’ve eaten them. Studies show that if you have cues to see how much you’ve eaten, you’ll eat less.
• 5. Try not to put more than two or three items on your plate at one time. We eat more when food is in front of us.
• 6. Eat more slowly. The faster we eat, the more we eat. Sip water between bites. Holiday meals last longer than typical meals. If you wolf down your food, your plate may be clean while others are still eating, which will lead to seconds.
• 7. If you have a choice, use a smaller plate!
• 8. If you’re at someone’s home, try to serve yourself instead of allowing your relative to heap your plate full.
• 9. Arrive a little late and make a grand entrance. More of the indulgent foods will be gone by then.
• 10. If you go to a restaurant, ask your server not to put bread on the table beforehand. If it’s there, you’ll probably eat it. Leave more room for your favorite holiday foods instead.
• 11. Substitute cranberry sauce for gravy, which is usually high in fat and calories. Cranberry sauce is nutritious and loaded with antioxidants.
• 12. If you eat baked potatoes and yams, avoid toppings such as butter, cheese, bacon and sour cream. If possible, substitute low-fat yogurt or nonfat sour cream.
• 13. Watch the alcohol, which is high in calories and slows your metabolism. Also, too much alcohol can impair judgment, so the more you drink, the more you’re likely to eat.
• 14. Close your eyes and savor the food periodically during the meal. You’ll consume fewer calories and experience more pleasure.
• 15. Have just a few bites of dessert. The first and last bites are always the best, anyway.
• 16. Take a walk after dinner. You don’t have to hike five miles. A stroll around the block is a good start. Walking not only burns calories, it also helps relieve bloating and prevent heartburn.

For more information, and additional tips from Dr. Ornish on how to make healthy choices throughout the holiday season, visit www.marshealthyliving.com.

December 8th, 2011 | Tags: Eating, Health, Holidays, weight loss | Category: Fitness, Food, Guest Post | Comments Off