GetFit SoCal: Recent Episodes

GetFit SoCal

Everyone I talk to is “busy.” For some reason being busy is seen as a badge of honor. As a trainer, I hear this all the time. “I just don’t have enough time to work out.”

It’s tough to find time. I get it. But I think it’s easier than most people think. I came across this exercise in Arnold Schwarzenegger’s new book, Be Useful. It’s called the 24-Hour Countdown.

Let’s say you sleep 8 hours per day because that’s what the research recommends for peak performance. Now there are 16 hours left in the day.

Let’s say you work 8 hours a day. Now we have 8 hours left in the day.

The average daily commute is 45 minutes each way. So, let’s take 90 minutes away. That’s 6 ½ hours left in the day. If you are a remote worker, then you still have 8 hours left.

How much time do you spend with your family? This includes meals and maybe helping with homework and/or watching TV. Let’s say 3 ½ hours. That’s great family time.

Now we are down to 3 hours left in the day. Are you physically active? Gym time or walking the dog? Let’s go for an hour a day.

Now we’re down to 2 hours (or more if you don’t commute).

Let’s say you take an hour for rest and relaxation. Where are you spending your last hour? Are you scrolling social media or binge-watching Netflix? If you took time to write for one hour you could literally have a novel at the end of the year.

My point and Arnold’s point is to turn off your devices and get to work. Spend more time exercising, writing, or quality time with family. Turn big goals into daily little goals and see the rewards pile up.

You got this!

We’re back with a new episode that explores what it takes to go beyond your limits through the lens of Yoga. Shana Meyerson shares her story about going from corporate life to teaching people how to do handstands all over the world. You’ll want to listen to her talk about overcoming fear, incremental growth, and unlocking your inner potential.

SPECIAL OFFER: View YOGAthletica’s special offer for GetFit members

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I’m very fortunate that my local park, where I live, recently added a flight of stairs up the hillside. It has 172 stairs from the bottom to the top. Sometimes after work, I try to go up and down 10 times in under an hour. Let me tell you, it’s harder than it sounds.

Research shows that taking the stairs has several key health benefits.

You can burn more calories than jogging. Stair climbing has been shown to burn about 1 calorie for every ten stairs climbed. And if you are trying to lose weight, the more you weigh the more you burn.
Climbing stairs builds muscle. This one is a no-brainer. I can tell from how sore I am that I am building muscle in my lower body and even my core. Why not burn calories and build muscle at the same time?
It’s simple. Walk up, walk down. Do you ever go to the gym and then you can’t figure out what to do? Pick a number and go for it.
Climbing stairs can reduce your risk of heart attack. In a Harvard study, men who climbed stairs significantly reduced their risk of stroke by climbing only 20 flights per week.
Stair climbing is a great stress reliever. I have to admit it can be boring, but it’s a great way to end the day, get some fresh air, and get your heart rate up. And best of all…it’s free.

Find some stairs near you and get after it.

What I’ve learned during dry January…

Yes, I’ll admit it…. I have jumped on the dry January bandwagon. To be honest, I just needed a break from a very busy holiday season!

I have to say I’ve noticed a change in four different areas.

Sleep – I’m sleeping better. I still have some restless nights but I’m getting more quality sleep and having fewer disruptions during the night. I’m not sleeping more…just better! (according to my tracker) I’m waking up earlier and with less grogginess.
Mood – For lack of a better description, I simply feel better. I’m in a better mood and less distracted during the day. It feels like I have more days where I notice that I’m in a good mood.
Energy – I’m more energized to exercise and go for a walk. I have noticed I have more energy during the day. No more afternoon crashes and less reliance on caffeine. I’m also drinking more water, so I know that helps as well.
Money – when you take alcohol off the grocery list and restaurant bill the savings really add up. I did try a few N/A drinks, but they really weren’t worth the money. Just drink more water!

Yes, it’s been hard to watch football without a cold one in my hand, but you get used to it. Overall, I feel like my body is saying. “Thank you! Now keep it up!”

New Year’s Resolutions! (Or goals, or challenges, or whatever the heck you want to call them!)

We’ve all seen the studies that show only 10% of New Year’s Resolutions stick. The main reason is it’s just too easy to fall back into bad habits. That, and most people set goals that are WAAAYYYY too big. Let’s think about the “why” behind the goal and consider starting small and working our way up.

Here are five things to consider for 2024.

Sign up for a race…

My oldest son Blake is a former Division One cross-country runner. After having practiced almost every day for several years, he found himself in a rut. So, what did he do? He signed up for a ½ Marathon. This gave him a “carrot” to dangle and get back to running. He’s inspired the rest of the family to go find an event.

Share your goal…

Once my son signed up for his event, he told everyone. He knew this would make it harder for him to take a day off or skip a workout. Even better – he got some friends to join him.

Start small…

For Blake, a half marathon is not too much given his background. For others, it might be Mission Impossible. That’s totally OK. Find something that fits you better like a 5K or 10K or a “fun run.” Hopefully after your conquest, you want to keep going.

Anticipate obstacles…

My younger son Brady is preparing to join a Wildland Firefighting Crew this summer and is training hard to be ready for the challenge. Unfortunately, over the holidays he developed a nasty case of shin splints that set him back. What did he do? He went to Plan B. More yoga, more stretching, stationary bike instead of running….you get the idea.

Don’t beat yourself up…

Practice some self-compassion! If you miss a workout or have a late night with friends so what? Move on, get back on track, and keep moving forward. Just get a little better every day.

See you on the trails!

Andy

I get asked this question a lot, “how do you survive the holidays?” And the answer is there is not one single answer but several “hacks” I would recommend. Since I love lists, I created a top 10 list of my favorite holiday tips

Laugh – Now is the time to get with friends and light it up. Tell funny stories or relive old memories. When all else fails, watch “Elf” or “Christmas Vacation.”
Give – Studies show that giving your time or money can give us meaning and help us gain perspective.
Yoga – This one coincides with tip number one but it’s crucial to find time to stretch and breathe! Your body will need a break from the hustle and bustle and endless holiday parties. Pilates, spin class, and hiking also work!
Prioritize – If there is one thing you must do for the holidays like see a show or visit certain friends, then put that at the top of the list. You may have to say no to other things. It’s OK. Do what makes you happy.
Have a plan – Burned the turkey? Drank too much eggnog? Bumped into a friend that you were trying to avoid? Take a deep breath and go to Plan B. Things are going to happen. Plan accordingly.
Journal – I have this on all my top 10 lists because it’s so powerful. I wish I had journaled earlier in life because there are so many good memories, I wish I had captured.
Drink – No not alcohol, drink water! This is the season to party. Make sure you grab a glass of water between alcoholic drinks. Your head will thank you in the morning.
Eat – Enjoy the holidays! (In moderation of course). Now is not the time to beat yourself up for straying from the diet plan. Certain things only come around during the holidays – don’t pass them up.
Exercise – Of course, I put this after food! But it’s critical to keep moving and burn some calories. It will help with stress and anxiety as well. Sorry, but this is in addition to tip #8.
Breathe – Take a moment every day to simply breathe. Try deep inhalations and deep exhalations throughout the day. This can help lower our heart rate and blood pressure.

Happy Holidays!

Andy

I have been journaling, tracking, and taking notes related to my sleep patterns for 30-days in my quest for a better night’s rest. I’ve tried a few sleep aids and even meditated before bed. I quickly found out what works, doesn’t work and what can get in the way of a good night’s rest.

The good:
Not too surprising here but avoiding alcohol and late-night TV helped me sleep through the night and feel better rested in the morning. If I added a good workout during the day, then I slept even better. I also read from an actual book to calm my mind and get ready for sleep.

The bad:
Watching my favorite Netflix shows before bed, having a glass (or two) of wine at night, and skipping workouts all led to a miserable night’s rest. Ironically, when you feel too tired to work out it doesn’t correlate with better sleep. In fact, I think it makes it worse. I found that out at 2 AM when I was wide awake.

The ugly:
Sometimes we have stress that we can’t avoid, and we have issues that keep us up at night. I had a few of those life situations in the past 30 days that made it hard to calm down at night and catch some quality sleep. During this time, I tried to increase my workout intensity to alleviate some of the stress. It worked some nights but not all.

My takeaway? Stick with the basics. Work out, limit alcohol and video screens, and read more actual books. I did find a few noteworthy supplements and I am happy to share them if you reach out by email.

I think we might be making sleep harder than we need to. Remember what it was like to go to bed as a kid? We bathed, put on comfy pajamas, and had our parents read a book to us! Maybe that’s the secret? No alcohol, no violence on TV, no scrolling on Instagram – what a concept.

Get some rest!

Andy Gallardo, CPT-NASM
Director of Wellness, KPSC
Andrew.gallardo@kp.org

RED CABBAGE, GRAPEFRUIT, AND AVOCADO TACOSThis month, we’re highlighting red cabbage in our Harvest of the Month with colorful vegan
tacos. These tacos are as pretty as they are delicious! We love the balance of the tart grapefruit
and the creamy avocado. See the recipe below to try this new twist on tacos.

Download the recipe.

SEE FARM FRESH TO YOU OFFERINGREDIENTS* 1 small head of red cabbage * 2 carrots, julienned * 2 green onions * 1 fennel, thinly sliced * 1 bunch radishes * 2 grapefruits * 2 avocados * 1 lemon * 1 cup cilantro leaves * 1 tsp sea salt * ¼ tsp cracked pepper * 1 package corn tortillas * 2 tbsp salsa (optional)

INSTRUCTIONSPrepare all the vegetables except the avocado. Cut the segments out of the grapefruits (segmenting a grapefruit also includes removing the pithy “skin” to each slice).
Warm the tortillas in a dry skillet or oven.
Slice the avocado and squeeze the lemon onto them directly, so they don’t brown.
Assemble the tacos by layering on all the vegetables, ending with the avocado.
Sprinkle on salt and pepper and squeeze some lemon over the top.
Add your favorite salsa if desired and dig in!

LEEKSCARAMELIZED LEEK AND ONION TARTLETSThis month, we’re highlighting leeks with mini tartlets. They’re simple to make and your guests
will love them. They have a delicate onion flavor and sweetness from the caramelization. The
Gruyere gives them a nutty and salty taste, but feel free to swap it for your favorite cheese.

Download the recipe.

SEE FARM FRESH TO YOU OFFERINGREDIENTS* One large leek * One onion, finely chopped * One tbsp butter * 3/4 cup half and half * One egg, slightly beaten * One cup Gruyere cheese, grated * 1/4 cup Parmesan cheese, grated * Two tsp fresh thyme, minced * Six sheets of phyllo dough * 1/2 cup melted butter

INSTRUCTIONSPreheat oven to 400°F. Chop off the green top part of the leek and the root off the bottom, then slice the leek lengthwise. Slice and finely chop.

In a skillet, melt one tablespoon butter over medium heat. Add the onions and cook until they caramelize. Add in the leek, a pinch of salt and pepper, and sweat until the leeks are soft. In a bowl, combine the half and half, egg, and grated cheeses. Add in the thyme, then pour this mixture into the skillet. Stir to combine.

Lay a sheet of phyllo dough on a flat surface and brush on a thin layer of the melted butter to cover the whole sheet. Lay another sheet on top and continue this process until you have layered three sheets. Repeat to make a separate stack. Cut each stack of phyllo into 12 square pieces each. Grease two mini tart/muffin tins with melted butter, then lay the buttered phyllo in each cup so that it comes up the sides to make a nest. Spoon the mixture into each tart and bake for 30 to 35 minutes until the edges are nicely brown and the cheese has melted.

ABOUT LEEKSLeeks are an excellent source of vitamin K, folate, vitamin B6, and vitamin C.

Vitamin K is necessary for the formation of prothrombin, a type of protein that plays an essential role in coagulation (clotting), which helps the body to heal from wounds. The vitamin may also play a role in maintaining bone mineral density (3, 4, 5). Folate is particularly important during pregnancy as the vitamin helps to prevent neural tube defects and other pregnancy-related complications (6, 7).Vitamin B6 has several roles, and it is crucial for brain development, immune health, and metabolism (8).Lastly, vitamin C is an essential nutrient with antioxidant properties that plays a crucial role in the immune system (9).

It is thought that organosulfur compounds may potentially have cancer-protective effects. On this note, a variety of studies have demonstrated that organosulfur compounds play a regulatory role in enzymes that both detoxify and activate carcinogens (11, 13, 14).In research relating specifically to leeks, a case-control study featuring 285 women found that a higher intake of leeks was significantly associated with a lower risk of breast cancer (15).Furthermore, numerous observational studies find an association between Allium vegetable intake and reduced risk of several different cancers (11, 16, 17, 18, 19).

The MUSHROOMSAGE PESTO PASTA WITH MUSHROOMSThis month, we’re highlighting mushrooms with a unique recipe with a full range of flavors. We
love the flavor of sage and one of our favorite ways to use it is in this pesto pasta. The nutty,
sage-y pesto with the buttery mushrooms mixed over pasta is heavenly!

Download the recipe.

INGREDIENTS* 1/2 cup parsley leaves, packed * 3/4 cup walnuts, toasted * 1 to 2 garlic cloves * Six sage leaves * 1/3 cup olive oil * One pound pasta * 1/2 pound mushrooms, chopped * One tablespoon butter * Sage leaves (optional) * Salt and pepper to taste

INSTRUCTIONSTo toast the walnuts: Preheat the oven to 350° Fahrenheit. Spread the walnuts out on a baking sheet and bake for 10 minutes, shaking the pan occasionally. Let cool.

Using a food processor with the blade attachment or a blender, mix the parsley, toasted walnuts, garlic, and sage until combined. With the motor running, drizzle in the olive oil and mix until blended. Season to taste with salt and pepper.

Meanwhile, bring a large pot of water to boil. Cook the pasta for nine to 11 minutes, to the desired doneness (or according to the package instructions). Drain and put in a large bowl.

In a large saute pan, melt the butter. Add the mushrooms and sage if using and cook until the mushrooms release their juices, about three minutes. Add to the bowl with the pasta. Mix in the pesto and stir the pasta until coated in the pesto. Season with salt and pepper if needed.

PUMPKINROASTED PUMPKIN SOUPSimilar in flavor to a butternut squash soup, this roasted pumpkin soup
is creamy, delicious and perfect for those cold fall nights. Though this
recipe calls for a sugar pie pumpkin, any pumpkin will do.

Download the recipe.

INGREDIENTS* One (4-5 lb) sugar pie pumpkin * ½ cup shallots, minced * Three tablespoons butter * Five cups of chicken broth * One teaspoon salt * ¼ teaspoon white pepper * ¼ teaspoon nutmeg * 1 ½ tablespoons maple syrup * ¼ cup cream

INSTRUCTIONSPreheat the oven to 375°F.

Wash the pumpkin and cut it in half. Scoop out the seeds and stringy parts.

Line a cookie sheet with tinfoil and put the pumpkin cutside down on the foil. Bake in the oven for about one hour, until the pumpkin is soft. Let cool. Scrape the pumpkin out of the pumpkin skin. Mash it with a potato masher or blend in a food processor until smooth.

Peel and mince the shallots. Heat the butter in a large saucepan and cook the shallots over very low heat until they’re soft. Add the broth and turn up the heat to medium. Heat until it just starts to simmer. Add the salt, white pepper, nutmeg and maple syrup and stir. Add the pureed pumpkin a little bit at a time, stirring as you add.

When everything is mixed together and heated through, turn off the heat and stir in the cream. Taste and adjust seasonings. Serve immediately.

ROASTED HEIRLOOM TOMATO BABA GHANOUSH featuring our sometimes forgotten eggplant Eggplants and heirloom tomatoes in the summer are just begging […]

Chrisp & Fresh BABY BOK CHOY Bok choy is an excellent source of vitamin C, vitamin K, vitamin A, and […]

A conversation with Sean Lake, founder of Bubs Naturals. Check out this great story on how a national tragedy led […]

5-minute body scan. Join us for a guided meditation where we check-in with our body from head to toe.

Life as a resident physician. A conversation with Alex Eller, MD – Family Medicine, North San Diego County […]

COVID-19 The 4th Wave A conversation with Ashley Zucker MD, Chief of Psychiatry for the San Bernardino County Area of […]

Theragun

A conversation with Dr. Jason Wersland, CEO of Therabody and creator of the Theragun percussive therapy device. Percussive therapy is all the rage right now and we wanted t to find out what it’s all about. Enjoy!

A couple of quick disclaimers…This information is not intended to replace your healthcare professional.

Opinions of host and guests do not represent the views or opinions of Kaiser Foundation Health Plan (KFHP), Kaiser Foundation Hospitals (KFH) or Southern California Permanente Medical Group (SCPMG).

Neither KFHP, KFH or SCPMG receive any compensation for products or services mentioned on the show, nor do they endorse or promote any products mentioned. The full disclaimer can be found on our website.

Enjoy the show!

Thoughts in isolation…

This is a short one, but if you are new to working at home then take a listen. I also share my thoughts on how to support our front-line workers and navigate your days during this challenging time.

A couple of quick disclaimers…This information is not intended to replace your healthcare professional.

Opinions of host and guests do not represent the views or opinions of Kaiser Foundation Health Plan (KFHP), Kaiser Foundation Hospitals (KFH) or Southern California Permanente Medical Group (SCPMG).

Neither KFHP, KFH or SCPMG receive any compensation for products or services mentioned on the show, nor do they endorse or promote any products mentioned. The full disclaimer can be found on our website.

Enjoy the show!