Shop the Produce Section First

SHOP THE PRODUCE SECTION FIRST

By Laura McDonald

About Laura McDonald

One reason some people are overweight is because they might not be eating
enough produce. I hear many clients say, "I'm not eating that much...my
portions aren't huge." But then as we dig a little deeper, sometimes using a
food diary, I see they aren’t eating very many servings of fresh produce
during the day. Of course you know how vital and important it is to eat
fruits and vegetables!

They come is so many beautiful colors because Mother Nature wanted to get
our attention...EAT ME! Each color contains different nutrients and provides
you with a wide array of healthy benefits.
Not only are they low in calories but also full of vitamins, minerals, which
phytochemicals researchers say "help protect us against cancer and other
diseases."

5 Fun (and productive) Ways to Burn 200 Calories!

Massage Your Partner

Set the mood, grab some oils (even olive oil will do) and get to work massaging your partner.  You’ll burn calories, create a deeper bond, and you never know what other calorie inducing activity may occur!

Here's my Sex & Exercise book on Kindle: Exercise & Sex

Get Into Your Garden

Gardening is great exercise, burning calories, strengthening and stretching muscles, and it’s great for your brain, too! Weed, hoe, plant, rake, it all adds up to exercise and a more beautiful patch of nature.

Spring Clean

Get the grime off those dirty windows and let the sun shine in! Move the sofa and other heavy furniture and dust underneath. Get outside and wash the car, clean the patio, scrub the deck! Heavy cleaning burns upwards of 200 calories in just 45 minutes!

Turn the Tube Off and Turn the Music On

Shut down the gadgets and fire up your favorite dance songs. Get moving, dance a jig, cut the rug, and burn tons of calories, release stress, and have some fun! The whole family can join in on this one.

Head to the Park with the Kids or Friends

Pack a nice, light lunch, some healthy drinks, a blanket, a football, bad mitten gear, or a frisbee! Run, move, play, have fun while you burn calories in the fresh outdoors. 30 to 45 minutes can burn at least 200 calories!

Fire Up Your Metabolism And Lose WEIGHT

Finally---A program that is in alignment with my own experience about HOW to lose weight and keep it off.
If you're ready to get off the diet treadmill, LOSE WEIGHT, feel and look better, this is the answer for you! Combine with some of my amazing workouts and change your life.

Integrity and Disasters

"Which do you value more --

  your wealth or your wellness?

  Which is more harmful --

   to lead or to lose?

 The greater your attachment,

  the more bereft is your release.

  The more you hoard,

  the less is left to enjoy.

  Those on the path

  to the Great Integrity

  flow without forcing,

  leaving no space for disasters."

I came across this verse in the TAO TE CHING.  I admit I know very little about the TAO but every once in a while I pick up this little book full of sage nuggets, and something really touches me on a visceral level. How much and WHY are we so connected to our materialistic "things?"  Our idea of WHO we should be as opposed to WHO we really are? And why are we always searching to gain our identity through what we own, what we possess?  Why do we spend so much time "forcing" things and ideas?  I'm just as guilty of this as the next person. But with awareness comes the possibility of change.

A new year has begun and with it new hopes and dreams. There are so many things we'd like to change about ourselves, maybe our weight, exercising more, taking charge of our finances, the list goes on and on. And of course these are all admirable, desirable and important goals.
What I'm working on myself this year is acceptance. Acceptance of myself and my faults, acceptance of those loved ones in my life who don't always seem to do what I want them to do, acceptance of even the more simple things, the laundry and dishes piling up and not getting around to making up the bed. Big deal.
I've always been a bit of a perfectionist in certain areas, things like a crooked picture frame hanging on the wall can be cause for great distraction (until I'm able to adjust it just so.)
I'd like to create a path towards a greater integrity within myself, within the world. It is there, it is there within all of us, it is part of the universe.

Let's us all strive to flow more, to be in the moment, to accept and love without judgement.

My FAVE doTerra Oils

DOTERRA

Hello Everyone!

By now most of you all know how much I love my doTerra oils.

These are the purest oils I've ever come across and the hippie girl in me has been into oils for decades!

There are oils you can cook with (I LOVE the cilantro and black pepper)-- take internally-- which are anti-aging, anti-cancer, anti-inflammatory and help boost the immune system,

amazing skincare/haircare products---so many wonderful products and all top quality.

Here's a quick reminder of some of my favorite oils:

These oils are all "singles" and that's where you'll find them on the site.

Lavender--Calming and relaxing, great for insomnia/stress.

Grapefruit, Lemon, & Wild Orange--Citrus oils that are energizing and help detox and aid in weight loss. I put a few drops of any of these oils in my water every day. The citrus helps rid our bodies of petro-chemicals and other toxins.

Peppermint--Super energizing, clean and lovely when mixed with the Wild Orange. Great for opening up the sinuses and cooling on the skin.

These are my favorite oil "Blends"--doTerra has created these blends and they're incredible. They can be found in the "oil blends" section.

Serenity--This contains lavender, vanilla, etc. and is one of my most favorites. I diffuse it in the evening, use it in the bath and on my pulse points at night. EXCELLENT for insomnia and relaxation. The scent is so calming, it is serenity in a bottle.

Balance--A grounding blend that is calming. Such a beautiful scent, like being in a rainforest. I love diffusing this oil as well and in the bath.

Citrus Bliss--An invigorating citrus blend, every time I smell it I think of orange push-ups and feel like a kid ready to hop on my bike!  Also excellent to diffuse, in the bath and delicious in water.

Solace--A roll-on that smells mind-blowing and is formulated especially for women and hormonal balance.

In-Tune --- A roll on that is a little earthier and helps you focus. I'm addicted to this one!

I could go on and on but go on the site and check them out for yourself.

VISIT DOTERRA

Also, as a reminder, it's super easy to join as a member and well worth it even if you only buy a few oils every few months because you will purchase WHOLESALE!  

It is only $35.00 to join, there are NO strings attached. I have done my due-diligence with this company and it is top-notch. I joined almost one year ago and have had nothing but a positive experience. For the $35.00 you will receive your OWN web-site (like mine) and you can do whatever you want with it--(you don't have to do anything--If all you do is buy wholesale it's well worth it.)  Or, you can simply go on my site and buy retail.

This is no stress and no worries, I am only sharing this because I am very passionate about these essential oils, I have experienced positive effects and changes in my life since using them as well as members of my family. 

Here's the link to my on-line store:

Laura's doTerra Store

If you have any questions or would like to find out more about how the business end works don't hesitate to contact me!

And here's a link to my favorite diffuser. This little thing is so cute and works great. I have used it almost everyday since I got it last August. It's the best and the way it lights up and changes colors is so cool---great for bedrooms, kid's bedroom:  http://yourbetterbodyforlife.com

Be happy and stay healthy!

Laura McDonald

Squeeze In A Kick-Ass Summer Workout!

I recently got a Facebook message from a friend in LA who has her two kids home for the summer. She desperately needed some ideas for a home workout since it’s almost impossible for her to get to the gym. Having kids myself I know this scenario all too well. 
The goal here is to fit in a vigorous, break a sweat session in a short amount of time, incorporating high intensity exercises that work the whole body and engage multiple muscles groups while moving quickly to the next exercise. It’s efficient, challenging and can help improve the body’s energy systems. You’ll also continue to burn calories long after the workout because you’ve seriously stoked your metabolism.

NOTE: Always make sure to check with your doctor before starting any new exercise routine, stay hydrated, rest when needed, and listen to your body. It’s important to make sure you are fully warmed-up and take a few minutes to cool down and stretch.

Perform each exercise for 30 to 60 seconds while maintaining good form (appx. 30 seconds beginner, 45- intermediate, 60-advanced.) Rest as little as possible until you complete one full cycle. (8-12 minutes.)
If you only have time for one round, awesome! Or take a short break (about 2 minutes) then repeat full cycle two or three more times. Perform several days a week on non-consecutive days. 

The Workout:

• Jump rope, jumping jacks or running/jogging in place
• Burpees: Standing, lean over and place both hands on the floor in front of your feet. Lightly hop legs back landing on toes in a plank-style position, hop feet back up to hands then stand up (or jump up and raise arms overhead for more intensity.) Modified: Step back one leg at a time, forward one leg at a time.
• Squats
• Push-Ups: Military style on toes, or modified on knees.
• Toe-Touch Sit Ups: Lie face up on floor, legs extended, arms over head or across chest. Roll up aiming to touch toes, roll back down (bend knees slightly if needed.) Modified: Anchor feet under a sofa or bed, or do regular crunches.
• Split Lunges: Assume stationary lunge position, explode by jumping and switching legs. Modified: Alternating lunges.
• Triceps Dips: Sit on the edge of a bench, coffee table, sturdy chair or step. Place hands palm down, close to your sides, fingertips pointed forward. Dip down and up keeping chest lifted and shoulders down.
• Leg Drops: On back, place hands palm down under butt and extend legs up in the air, slowly lower legs as close to the ground as possible, keeping spine pressed into the floor, engaging core. Slightly bend knees if needed. Modified: Alternate one leg down at a time.
• Tuck Jumps: Standing, squat down a bit and jump up, tucking knees up towards your chest as you slap your thighs. Land lightly back on floor. Modified: Regular squats with an overhead press at the top of the move.
• Plank to Downward Dog: From down dog draw the torso forward until shoulders are over the wrist creating a straight line with the whole body, similar to a push-up position. * Don’t let your back sag and press back through heels. Keep your neck in alignment with spine. Move back and forth between down dog and plank. Advanced: Alternate lifting one leg at a time while in plank. Modified: Hold forearm plank.
• Bridge: Lie on back, knees bent with feet flat on the floor close to your butt, knees and feet hip distance apart, arms along side of body,  palms down. Relax neck and shoulders as you inhale and slowly lift hips off floor as high as you comfortably can. Hold for a few seconds then uncurl spine bone by bone back to floor.

This routine is cool for girls and guys and can be done at home, the office, the backyard or the beach. Drink plenty of water, take some time to meditate, enjoy the season’s fresh organic produce and you’re all set for a fit and healthy summer wherever you are!

Have an AWESOME day!
Laura

On the road? No problem! Hotel Workout Video

CLICK HERE:

ON THE ROAD--HOTEL WORKOUT

Exercise and Your Brain

If losing weight, getting healthy and looking hotter in your bathing suit aren’t enough

to get you up and moving this summer, how about the effect exercise has on your brain?

Mounting scientific evidence suggests that what's good for our hearts and waistlines also is good for our minds.

“In many ways, exercise optimizes our brain to learn.” says Dr. John Ratey, a clinical associate professor of psychiatry at Harvard Medical School in Boston who's at work on a book about exercise and the brain.

Exercise improves circulation throughout the body, including the brain, he explains.

And by now you’ve heard me tell you over and over that exercise boosts metabolism, decreases stress, improves mood and attention, and just makes you feel good, all of which help the brain perform better.

Our brains contain two types of “Matter.” ----Gray Matter is the thin layer of cells that are involved in learning and memory ----White matter is the insulating sheath containing the nerve fibers that transmit signals throughout the brain, like an electrical cord. As we age, especially after 30--- (yeah, we’re not talking old folks home here) these tissues shrink. 

BUT, the studies have shown that the fitter the body, the less shrinkage to these tissues.

So as you shrink your waistline, and improve you’re overall health and state of well being, you’ll be improving your mental-processing capabilities.

Here are some guidelines:

Both aerobic and strength training exercises produced better results than just one on its own. (So include some resistance training with your cardio a few days a week, lift some weights!)

Older adults benefit more than younger adults (because the decline in mental abilities is age related.)

You want to aim for more than 30 minutes of exercise per session, which produces the greatest benefit for revving up brain power.

The best news is it’s NEVER too late to start benefitting both physically and mentally from an exercise routine. Studies have shown that even sedentary adults over the age of 60 significantly improved their mental-processing abilities by just walking 45 minutes three days a week.

Another great reason to exercise!

Ten Each Workout

Ten Each

• Perform each exercise 10 times with as little rest as possible until you complete one full cycle.  

• Take a 2:00 minute break and repeat full cycle 2 more times.

• Always check with you doctor before performing any new exercise routine. Warm up a few minutes before starting, take a break if you need it and always stop if experiencing any pain.  This is an INTENSE routine, and fairly advanced.  Modify wherever needed.

1. Burpees:  Standing, lean over and place both hands on the floor in front of your feet, then hop back on toes, hop feet back up to hands, stand/jump up.  Modified:  Step back one leg at a time, and forward one leg at a time.
2. Squat Jumps:  Squat and jump!
3. Push-Ups:  On toes or on knees.
4. Toe-Touch Sit Ups:  Lie on floor, legs extended, roll up touch toes, roll back down.
5. Triceps Dips:  Sit on edge of bench or coffee table, place palms close to your sides, fingers pointed forward and dip down and up (keep chest lifted and shoulders down)
6. Plank Jacks:  Assume forearm plank position, on toes, jack in and out.
7. Tuck Jumps:  Standing, squat down a bit and jump up, tucking knees up towards your chest and slap thighs. Land lightly back on the floor.
8. Split Lunges:  Assume stationary lunge position, explode and switch legs.  Modified: Step back and lunge one leg at a time, alternating.
9. Leg Drops:  On back, place hands under butt and extend legs up to ceiling, lower as close to floor as possible then raise back up. 
10. Down Dog to Up Dog:  Assume down dog position, take a few deep breaths then flow through to up dog, engage abs move back to down dog.

My Afternoon Of Yoga

I was excited when I woke up this morning because I knew I could finally get to one of my favorite yoga classes taught by one of my favorite teachers, Nancy Hsu.

I first took one of her classes about a year ago, and between my busy schedule and Nancy’s schedule teaching all over Manhattan, it’s rare when our stars align and I can get to this particular vinyasa class.  Nancy only teaches a handful of classes at my local gym, so it’s always a treat!

Brief History of Yoga:  Yoga originated from India over five thousand years ago. Yoga is probably the oldest defined practice of self development. The Indian sage Pantajali, in his Yoga sutras, defines yoga as the control of activities of ones minds. Yoga is founded on the belief of the progress of self awareness. It is also the connection of mind, body and soul.  Yoga shows us that we are multi-layered beings – with interconnected physical, mental, emotional and spiritual dimensions.

It’s Good For You:  Most of the health benefits of yoga, especially in the beginning, are experienced at the physical level.  You can start practicing yoga at any age, and at virtually any fitness level.  

Just a few Health Benefits:

• Boosts immune system
• Improves circulation
• Helps normalize blood pressure and improves cardiovascular efficiency
• Improves digestion and excretory functions
• Increased energy levels
• Relieves muscle tension 
• Improves flexibility
• Promotes relaxation and healthy sleep
• Strengthens and tones the nervous system
• Increases physical strength and stamina
• Yoga benefits spinal health and improves posture
• Strengthens, lubricates and rehabilitates the joints, improving function and range of motion
• Many postures massage the internal organs, stimulate the glands and enhance endocrine functions
• Improves skin tone and complexion
• Increases lung capacity and Improves breathing
• Provides great conditioning for weight loss

What do I love about yoga?    In a nutshell, it makes me feel good! Yoga calms me, centers me, and helps me connect my mind with my body. I also find yoga can be an awesome workout.  I’m not getting any younger and yet I have gained more flexibility over the last few years by practicing yoga.