At 43 I am the strongest I have ever been in my life. I did it by shifting my mindset (and working seriously hard). I find talking about weight loss/ getting in shape right now, pretty tricky – mostly because I want to be careful not to promote the wrong message. And because one of the biggest pitfalls I see being “sold” in the world and on social media about fitness/weight loss is the idea that you can “start this program or that one or follow a certain diet” and you will look completely transformed in X amount of time. The problem with this is that – 1) I really believe there is no one fit all approach to health and fitness, what worked for one person may not work for all and 2) the people promoting these transformations I can bet you, are often times doing way beyond what they are sharing that they do. This is often leaving people that don’t get the results promised by some programs felling like they failed or they must just lack the discipline to change (trust me I have been there). And that can be very demotivating. For example, I can share with you what I have been doing to get in better shape, if you ask me , I would say “teaching 4-5 barre classes a week ( now online I actually do the class) and lift weights twice a week, and eat healthy. Great- sounds simple right? But what is missing is on top of that – I physically practice the class before I teach it, I am active pretty much all day with my kids, I take my dog on long walks, I eat very strategically based on the amount of exercise I do each day ( this is to make sure I am eating enough) . I am moving way more than my workouts. I am sharing all this because it is the whole real picture, not a packaged wellness program. And I am really enjoying it. Side note: Joy is a secret ingredient to sticking with a program long term (More on that another time).
Read moreMidday Moves: Triceps
Triceps - these barre inspired moves are designed to target and tone the triceps muscles. Move through these exercises at your own pace. The video is sped up a little bit ( so you know you don't have to move that quickly). A more detailed explanation of these exercises
below:
Read moreWellness Tips During Quarantine
I can see in myself and those around me, how easily it could be to slip really far away from our normal health/wellness and self-care routines right now. Our once busy lives of running all around, meeting friends for workouts, or coffee, fitting in self-care like massages, facials, manicures, making time for wellness visits to doctors/acupuncturists/therapists/healers has all been abruptly stopped. We are now asked to stay home, all the time. All appointments cancelled. I feel that there is more at risk here than just getting the corona virus, but also losing the routines many of us keep in place that we need to function optimally. In this new “normal” way of living while staying home, I think it is even more important than ever to stick to a wellness routine even if it looks very different than it used to. I think a tool to managing the stress and anxieties of today’s world means maintaining a semblance of our “old” schedules and not letting our health routines get too far derailed. Here are three of my tips on what I recommend people do during this challenging time:
Read moreEgg-Free, Oil- Free Chocolate Zucchini Muffins
Egg free muffins- I have been hearing from a lot of people that they are having trouble finding eggs (among many other missing ingredients from the grocery store these days), so I wanted to share this recipe that uses a different combination of ingredients. It is time to get creative. My muffins are missing cocoa powder because it was sold out so they don’t have the chocolately color they should… but still really good and passed 1 of my kid tests ( even with hidden healthy ingredients).
Read moreThe Most Important Workout Right Now Might Be For Your Immune System:
I don’t want to seem like an over alarmist but with recent new reports from the Center of Disease Control that cases of coronavirus are expected to increase in the US, I started to look for ways to protect myself and my family as much as possible. Step 1) buy face masks to have in case- apparently late on that one as they are pretty much sold out or cost a fortune. Step 2- do everything to stay as healthy as possible and work on boosting up our immune systems.
I am not an expert on this topic, but I have been doing some research and I will share some of the top tips that I have found. I will post a link in my bio to all the resources I used. What I have found and according to a recent Harvard Health Study is that there is very little scientific proof that one single food, or vitamin, or supplement can actually change the immune system, however, the study does state the first line of defense in protecting immune response is taking steps to live a healthier lifestyle: Don’t smoke, eat a diet high in fruits and vegetables, exercise regularly, maintain a healthy weight, drink alcoholonly in moderation, get adequate sleep, take steps to prevent spreading germs such as washing your hands frequently and cooking meats thoroughly, and try to minimize stress. Also, it is very important to stay well hydrated.
After scouring through many articles these seem to be the top immune boosting food and supplements listed by health experts: Citrus (any food containing vitamin C), ginger, bell peppers, turmeric, spinach, broccoli, almonds, blueberries, garlic, and dark chocolate, foods containing magnesium, green tea and coconut oil.
Herbs: Oregano or oregano oil, sage, basil, fennel, star anise, lemon balm, peppermint, rosemary, echinacea, ginseng, dandelion
For more details on immune boosting foods visit www.jessicadiazwellness.com
For more details on immune boosting foods visit the links below:
https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
https://annlouise.com/2020/02/05/coronavirus-boost-immune-system-2/
https://globalhealing.com/natural-health/8-foods-that-boost-your-immune-system/
https://www.medicalnewstoday.com/articles/322412
https://indianexpress.com/article/lifestyle/health/anti-viral-foods-diseases-coronavirus-6248938/
https://www.healthline.com/nutrition/antiviral-herbs#15.-Dandelion
https://www.msn.com/en-in/health/familyhealth/coronavirus-anti-viral-foods-to-build-immunity-and-keep-diseases-away/ar-BBZBkpa
https://www.wellandgood.com/good-food/oregano-oil-benefits/
Inspiration Delivered: My Hearing at the Massachusetts State House
Today I testified at the Massachusetts State House on my bill. This bill started out as an idea I presented to the American Heart Association nearly four years ago...and four years later with the support of the Massachusetts Heart Association, Allyson Perron Drag, and Representative Dan Ryan, and legislative aid, Sean Getchell ... here I am!
This bill asks healthcare providers to screen women for Factor V Leiden, a blood clotting disorder, that makes being on birth control pill, or taking other hormones, more dangerous and puts women at a greater risk of stroke. The purpose of this bill is to prevent unnecessary strokes and blood clots in women ( link to more information about Factor 5 Leiden ). I don’t want any other women to suffer blood clots, stroke, and a heartbreaking miscarriage like I did, just because they didn’t know they carried a blood disorder that can be diagnosed by a simple blood test.
Read moreMonday Moves: Glutes
Hip Bridge Pose or “Back Dancing”
Benefit: This is a great exercise to strengthen and sculpt the glutes while at the same time adding in a stretch to the lower back.
Play one of your favorite songs with a good beet ( 125-135 Beats per minute). A song I love for this exercise is “Dancin” by Aron Smith Lie flat on your back with knees bent and feet flat on the floor.
The State House and Silver Linings
Massachusetts State House
The State House and Silver Linings. Today is a very special day. Today, I submitted a Bill at the Massachusetts State House to help prevent strokes in Women. This is something I am passionate about and something I have been working on for years. This is a bill that would ask doctors and health care providers to administer a blood test to women to see if they test positive for a blood clotting disorder, called Factor V Leiden, prior to women being put on birth control. Women who have factor V Leiden (FVL) are at a significant greater risk for a stroke when taking birth control pills. Factor V Leiden can also increase the risk of stroke during pregnancy and for a period of time post-partum. As of today, there is no existing set policy for screening women for FVL prior to giving them birth control pills. Today, with the support of Allyson Perron, Government Relations Director for the American Heart Association, and Massachusetts State Representative Dan Ryan this bill is being introduced. A big thank you to Sean Getchell, Representative Ryan’s aid, for the years and years he has spent listening to me talk about this, and to Allyson Perron who has also spent years helping me but this Bill together. This Bill still has a long way to go, but it is a start.
Read moreMonday Move: Triceps and Upper Back
Stand with your feet hip-width distance and parallel; softly bend both knees. Take one end of the resistance band and place it under the back of your left foot. Press your left heel firmly into the band to hold it in place.
. Lift the other end of the band up and over your head, and hold on to the band with both hands (adjust your position on the band to create your desired level of resistance). Make sure that your elbows are pointing forward and biceps are aligned with the ears. Relax the shoulders down the back and pull the abdominal muscles in
Lift the hands upward toward the ceiling until arms are almost straight or until you feel the triceps muscles engage (important to avoid fully extending the arms and locking out or hyperextending the elbows; keep a slight bend to the elbows).
Bend the elbows lowering hands downward behind your head until wrists are in line with your elbows. Engage the triceps to re-straighten the arms back over your head. Be mindful to keep the shoulders drawing down and away from the ears as you move the arms. Repeat 10 times. For an added challenge, you can add on the next two exercise variations. Variation 1: Slow down the movement by lowering the hands down for 2 counts and then lifting hands up over the head for 2 counts. Repeat 10 times. Variation 2: Hold the hands over the head (until arms are almost straight) and then bend the elbows, lowering hands behind your head just an inch and then lift the arms back up an inch. This small and controlled movement will deepen the muscle contraction. Repeat 10 times.
Monday Moves: Abs
The abdominal muscles are very important when it comes to being able to move the body. The abdominal muscles are made up of many diverse fiber attachments on the front sides bottom, and back of the trunk, the mid-section and all the way down to the pelvis. Not only do these muscles flex, extend, bend and rotate the torso, the abdominal muscles can help move the pelvis, thigh, spine, head, and neck. Therefor it is important that abs muscles are strong enough to support movement and stability in the body. The abdominal muscles also play a role in breathing.
Read moreMonday Moves: Inner Thighs
Strong inner thighs are important for providing support and stability to the hips and the knees joints. I love this exercise because it allows for isolating and strengthen the inner thigh muscles without the added weight of a standing exercise which may put extra strain on the hips and/or low-back. If you do have any injuries, strains or weaknesses ( hips, knees, low back) this is a great option for a modification for thigh work. This move can also be done without a resistance band, just focusing on engaging (moving) the inner thigh muscles.
Read moreMonday Moves: Triceps
This exercise is designed to tone, strengthen and create definition to the backs of the arm. If you do not have a resistance band you can use a towel.
Read moreMonday Moves: Glutes and Hamstrings
The glutes are one of the biggest muscles in your body, so working them is not always the easiest of feats, but getting into a workout that shows results and a workout that you can easily do at home will get you to booty happiness in no time.
Read moreMindful Movement
One of the most successful strategies I have been using with my students and clients who are already regular exercisers, but not seeing results they want is by encouraging them to embrace more mindful approach to their exercises and fitness routines. By mindful, I don’t just mean trying to be more present, more in the moment, more breathing, but this is more about incorporating the same type of balanced approach to exercise that most people do with their eating habits. For example, most people don’t eat the same foods every Monday, every Tuesday, every Saturday etc. etc.. year after year. Yet, when I hear from many of my students, I often hear a similar story like this “I spin on Mondays and Wednesdays, boot camp Tuesdays, Barre on Fridays, and Yoga on Saturdays. This has been my cross-training schedule for 5-10 years”. The type of exercises doesn’t really matter, it is the more the emphasis on a routine that people are following month after month without getting the results they are looking for. I hear this all of the time that people find a fitness routine that fits their schedule or, or a list of favorite instructors they follow, and they will stay with this exact plan for a long time, even if they are not seeing the results that they want, and even if it is not necessarily making them feel good.
Read moreVegan Bolognese A la Barneys New York
Vegan Bolognese
I love cooking with only vegetables and I am always looking for new recipes that are delicious and has healthy as can be. This Vegan Bolognese recently topped my list because it is so delicious and seriously packed with so many different vegetables and flavors. I also love it because it is as satisfying and filling as a traditional meet bolgonese but without the heaviness I used to feel from eating a pasta with meat sauce. I served this over vegan pasta and with a simple green salad on the side. The best part...My husband and kids ate it too.
Read moreThe Unexpected Way I found Purpose
Testifying in front of the Joint Committee on Health and Public Service and the Massachusetts State House
As I stood testifying at the Massachusetts State house last spring in front of the Joint Committee on Health and Public Service to help influence improvements in the system of care for stroke survivors, I had this powerful sense that this was exactly where I was meant to be. This felt like my purpose in life and I realized then, that maybe my stroke wasn’t just this horrible thing that happened to me, but maybe a gift. I began to look at my situation differently. What initially had felt like an obstacle, I could see now as an opportunity. I realized I was lucky to have experienced and recovered from a stroke, and now can share that experience to help others. More importantly, I had realized that my stroke had set me back on a life path I thought was gone.
Read moreOh What A Night: Fitness, Fashion & Philanthropy
With Kick it By Eliza founder, Eliza Shirazi Nick Cosky Photography
The Heart Rates for Heart Beats event was a blast! So grateful to the many women who came out to celebrate National Heart Month by participating in a Kickboxing-Barre inspired workout and girls night out to benefit the American Heart and Stroke Association. The turnout was as amazing as the energy that filled Ink Block last Thursday night. Thank you Ink Block for hosting us in your beautiful space that was perfect for combining fitness and fun. I am truly touched by the support from the guests and the sponsors of the night including Gogarbaj, Organic Bath Company, Mother Juice, Inda Creations, and to Nick Cosky Photography for capturing the event. Thank you Fomo Prescription for helping to promote the evening!
Read moreLet's Raise Heart Rates For Heart Health
Happy National Heart Month! Valentine's Day is not the only way to celebrate the heart this month! Join me for a fun girls night out to raise heart beats and awareness on February 16, 2017 at 7pm at Ink Block Boston. The night will start off with a unique class created by myself and Kick It by Eliza founder Eliza Shirazi. The awesome workout we have put together combines Barre inspired sculpting techniques with the high energy, heart pumping cardio benefits of Eliza's kickboxing routine. After the class there will be shopping for quality, sustainable second hand clothing from GoGarbaj, and organic fair-trade products from Organic Bath Company, and cold- pressed juice refrechsmens from Mother Juice. Proceeds from the evening will go to The American Heart and American Stroke Association. I am so excited for this event and so grateful to Eliza and all of the sponsors for helping to raise awareness about heart disease and stroke and to support the the American Heart and Stroke Association. Since having my stroke four years ago, I have been on a journey to spread the message that embracing a healthy lifestyle can significantly reduce ones risk of heart disease and stroke. I can think of no better way to celebrate heart month and continue to spread awareness then at this heart-healthy night out. Tickets are $15, and space is limited. Purchase link.
Read moreGolden Milk Miracle?
Earlier the week I shared that one of my favorite things is Turmeric Tea. Mainly because of turmerics anti-inflammatory properties and also because turmeric tea has become my go to "swap" for trying to get myself off of my afternoon coffee habit. After doing a little more research on just why turmeric is is reported to have so many health benefits, I discovered a new way to love it! You may or may not have heard of "Golden Milk" ? If you haven't, I wanted to share this recipe definitely worth trying. I became very interested in anti-inflammatory foods during my recovering from my stroke. There has been a lot of research lately linking inflammation in the body to a whole lists of disease, including an increase risk of heart disease and stroke. I now try to get in as many anti-inflammatory foods as possible.
Read moreA Loss That Sheds A Big Light on Women's Health
Debbie Reynolds and Carrie Fisher
All over national news this past week is the sad news that the talented Carrie Fisher and her mother, Debbie Reynolds passed away from cardiac arrest and stroke.
The loses of two admired and adored public figures has helped shed more light on the number one killer of women, heart disease, and stroke, a leading cause of disability in women. What also has been highlighted, is that the fact that heart disease and stroke not only impact the very old, but women of all ages. My stroke occurred when I was 36, at an age I never thought I was at risk.
Read more
