Author Archive
YOU!
Posted by: | CommentsYou were born with potential.
You were born with goodness and trust. You were born with ideals and dreams. You were born with greatness.
You were born with wings.
You are not meant for crawling, so don’t. You have wings.
Learn to use them and fly.
Rumi
Susan Sommers is a Pilates Instructor & Wellness Mentor in NYC
Not Another Diet Plan
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A click of the mouse on Twitter and I met Lisa Moskovitz. Immediatly we connected and agreed to meet. We knew that proper diet and fitness were the perfect marriage, one is not really effective without the other. The next week I was sitting in Lisa’s NYC office. She is not only knowledgeable but beautiful inside and out. A short conversation and it became obvious that our goal is the same. Healthy Living Lifestyles. Lisa say’s it so very well ”stop dieting and start living” We believe in eachother and what we do. See what Lisa has to say and you will believe in her too. Please make sure to read to the very end as Lisa is offering a special offer! And besides you need to know how to contact her!
Not Another Diet Plan by Lisa Moskovitz
Are you one of the millions of American’s looking for a diet plan that actually works? You’ve probably tried everything from cutting carbs, to cutting fat, or maybe you have even cut back on eating completely. Sure, it probably worked for a short period of time until that one late night when you were home alone overwhelmed with stress, opened the freezer, pulled out the gallon of ice cream and never looked back. The truth is that without the proper meal plan tailored to meet your unique lifestyle, your specific needs and food preferences, the chances of rebound weight gain are high. A diet that is too restrictive or too hard to maintain when life gets in the way, simply will not work long-term.
Don’t lose hope yet! This program is a newly developed and emerging system that is geared towards helping you not only lose the weight but keep it off for good! With this high-fiber program, there is no plan B and there is no need to put off becoming your best possible self any longer. We combine the filling effects of fiber-rich foods with plenty of lean protein to transform your body into an all natural fat-burning machine. Whether you’re the busy mother/father of many, or the hard-working New Yorker who doesn’t have time to even take lunch breaks, this program will work for you. Here is how!
1. How Fiber Works:
• Fiber is a non-digestible zero calorie nutrient. It keeps us fuller on few calories for a long period time. At the same time, it acts as a natural cleanser and detoxifier ridding the body of toxins or substances that can decrease metabolism, lower energy levels and even cause lackluster hair and dull skin. A 2009 study in journal Appetite found that subjects who ate a high-fiber fruit such as an apple right before lunch consumed 15% fewer calories. Bottom line, the more fiber in your diet the easier it is to lose and keep the weight off for good while at the same time you have more energy as well.
• The best sources of fiber are fruits, vegetables and whole grains. Among the fruits, raspberries rank the highest packing over 8 grams per 1 cup serving. Artichokes have up 6 grams of fiber per ½ cup making them the leader of the vegetables. Look at your food labels on whole grain products such as bread and cereals. If it says 5 grams of fiber or more per serving it’s a keeper!
• Quick tip: Choose high-fiber cereals for breakfast such as Fiber One with a whopping 14g of fiber per ½ cup serving. Instead of a sandwich for lunch, eat a big bulky salad full of high-fiber veggies such as artichoke, tomatoes, green beans and broccoli. Throw a fiber-packed apple in your bag so you have something healthy to eat while on the run.
2. Benefits of Lean Protein
• Most of us don’t get enough protein in our diets which can impact our weight less efforts. Lean protein is the one nutrient that makes our body work harder to digest. It also helps speed up metabolism by preserving lean muscle mass, which can decline with age. The less muscle we have the higher our risk for developing Osteoporosis or bone loss. Incorporating more protein into our diets will help our muscles strong while at the same time full and satisfied on fewer calories. A study in American Journal of Clinical Nutrition found those who ate higher protein diets consumed 441 fewer calories per day. This translates to a 10 pound weight loss in just 2 months!
• Choose lean cuts of meat such as filet mignon, boneless/skinless chicken or turkey breast, all types of seafood, egg whites and low fat dairy products such as cheese or Greek Yogurt. Seafood such as salmon, tuna and sardines are exceptional sources of lean protein as they also provide heart-protecting Omega-3’s that also help treat inflammation seen with Arthritis and cognitive function that can decline with age as well.
• Quick tip: Try to eat 3-6 ounces of protein at every meal. If you’re a male then aim for 6 ounces and if you’re a female stick to 3-4ounces which is about the size of your blackberry or Iphone. Swap regular yogurt for Greek yogurt which has twice the protein and half the amount of fat-storing carbs.
Let’s face it sticking to any meal plan can be tough as life will always get in the way. The trick is to find a plan that will work with you in times of stress not against you. Stop dieting and start living! You don’t have to sit at home with frozen meals or pass on social outings with family or friends. Instead you can learn how to navigate any New York restaurant menu with confidence and ease while enjoying a nice glass of wine with dinner at the same time.
Lisa Moskovitz, RD, CDN is a Registered Dietitian and Certified in the state of New York. After successfully completing a 12-month intensive dietetic internship at New York Presbyterian Hospital, one of the nations leading hospitals, Lisa quickly found her passion in providing one-on-one, private nutrition counseling. With experience counseling clients with a variety of different medical conditions and backgrounds as well as exposure in the media, Lisa acquired the necessary tools and skills to recently develop her own innovative nutrition counseling program. This system is a cutting-edge strategy for sustainable weight loss and achieving ultimate long-term health goals. It works by combining 21st century, most up-to-date scientific research as well as a dietitian’s concrete understanding of how the body works to digest and utilize certain nutrients. Lisa discovered the quickest, safest and most current solution for permanent weight management. Most diet plans set you up for failure, as they quickly produce feelings of deprivation and force lifestyle changes. This revolutionary system sets you up for long-term success as it works to keep you satisfied and molds to fit your unique lifestyle At the same time it increases health and longevity while helping you look and feel your very best.
Email Nutrition@Moskovitz.Org today for more information on how you can get started on your journey towards looking and feeling your very best.
Follow Lisa on Twitter
Special discount sessions awarded to those who mention Susan Sommers name and Pilates Body NYC.
Susan Sommers is a Pilates Instructor in NYC
Never Give Up!
Posted by: | CommentsAs long as you are alive anything is possible!
“Magic is believing in yourself, if you can do that, you can make anything happen.” Johann Wolfgang von Goethe
Be an inspiration to others by refusing to give up. Who knows what someone else can achieve because you never gave up and in turn inspired them not to give up.
The Weekly Fitness Challenge – An international grass roots initiative designed to educate, motivate and lead the “Not yet fit” to a healthier lifestyle.
Help us ‘Change the Shape of the World’
Susan Sommers is a Pilates instructor in NYC Upper Westside specializing in those 50+
Depressed Or A Bit Down –There Is A Difference
Posted by: | CommentsDr Joe says “Be in charge of your health. This is your starting point.” Dr Joe Kosterich is a Doctor that connects with you. He is one of the rare doctors that you will find actively on the internet talking about real life health issues and concerns. He has a major presence on both Twitter and Facebook. Get to know him, you will be so glad that you did.
Dr Joe Kosterich is a medical doctor , speaker and author. Prominent in the media he writes columns for newspapers and magazines and has regular radio and television spots. He is the founder of Dr Joe’s Do It Yourself Health.
Depressed Or A Bit Down –There Is A Difference by Dr Joe Kosterich
It has been said that depression is the epidemic of the 21st century. Certainly the rates of diagnosis have increased over the last 10-15 years. Some claim that this is due to better recognition of the issue and that actual rates are unchanged. Others feel that we are collectively more depressed than in years gone by.
Figures from the USA show that the number of Americans prescribed an antidepressant doubled between 1996 and 2005 and that those being treated took more tablets. Yet there is nothing to show that the population is better off. In fact the suicide rate has risen.
It is interesting to note hat $1billion is spent each year on promoting anti depressants. Between 1999 and 2005 the amount spent on direct to consumer advertising nearly quadrupled.
When one looks at the definition of depression in the DSM4 (the psychiatry reference manual) there are a number of criteria, which need to meet for a diagnosis of depression. Some of these like a 5% change in weight are measurable; others like reduced concentration are subjective. There are 9 criteria 5 need to be present for at least 2 weeks and their needs to be an impact on the person’s ability to function either at work or socially.
This area is a touchy one. There are many people who feel bad, who have stress, who have issues that trouble them. These people may need some help or assistance to get through a difficult time. There seems to be a tendency to label many of this group as being depressed. The rise in prescriptions in part represents a reclassification of stress as depression. The two may overlap but are not the same.
The de-stigmatizing of mental health has been a good thing. Mental health issues are no less real than any other. However, it has also led people to feel that having a bad hair day is somehow the same as having depression. I am staggered by the number of people who feel that because they are facing challenges in their life; feel that they have got “a bit of depression”.
When “bad” things happen it is as normal to feel down, as it is to feel happy when “good” things happen. To feel down after a relationship breakdown or job loss is no more abnormal than to feel happy after winning a lottery. There is a range of human emotion and feeling-all of which are valid.
We need to be careful about medicalizing the human condition. Claims that three year olds can have depression demonstrate this tendency. Children, like adults can have emotional and behavioral problems and those problems need help. This is not the same as saying they have a medical illness requiring a drug.
It was Sigmund Freud, no less who in 1926 warned that if psychoanalysis fell into the hands of doctors that the human psyche and its nuances would be reduced to an illness to be treated. I suspect if he were alive today he would be horrified at how pharmacology now dominates the field of psychiatry.
Without the dark we could not understand light. We all have lessons to learn in our lives. It is from the hardest times that the greatest growth and learning’s come. Some people will need medication to get them through or at least started. For a reasonable number of people who are experiencing life’s “downs” the answer is more likely to lie in confronting and resolving the issues rather than in a tablet.
The best way to stay in touch with Dr Joe Kosterich
Susan Sommers is a Pilates instructor in NYC Upper Westside specializing in those 50+
3 Top Tips to Boost Your Immune System
Posted by: | CommentsDon’t we all want to create Optimum Health? Live a longer healthier life? Of course we do! Don’t we? That’s why today Dr. Lori Shemek is going to share with you 3 Top Tips to Boost Your Immune System.
Dr. Lori Shemek is Founder and CEO of DLS HealthWorks where she actively helps her clients create successful weight loss and optimum health – at every level of health. She is a Health Expert, Weight Loss Specialist, Speaker, and Author. She also has successfully implemented Corporate Wellness Weight Loss Programs nationally.
Lori L. Shemek holds a Doctorate in Psychology, she is a Certified Nutritional Consultant and a Certified Life Coach.
Dr. Shemek is a Health Expert for the #1 ABC Show “Good Morning Texas!”
She is also the show host for the Women’s Information Network Online on the Health & Fitness channel. Her show is called “Creating Optimum Health!”
Lori also Co-Authored the book “A Practical Guide On Aging Parents And Nutrition”
Now you know why, Lori was named one of the “Top Ten Health Experts On Twitter” by Medicine and Technology Magazine, and why I am so very excited that she has agreed to be my Guest Blogger!
3 Top Tips to Boost Your Immune System
Good health is essentially the culmination of healthy lifestyle choices that result in the body functioning at peak level – the way it is supposed to function with energy, vitality, optimal physical performance, and resistance to illness and disease.
The first step in creating better health is about taking care of yourself – first and foremost. Protecting your health is a part of overall optimal health and It all begins with you.
There are several actions you can take to build your immunity naturally and help you and your family get through the cold and flu season. Here are 3 top tips to boost your immunity:
1. Add Some Sunshine. Vitamin D may be the secret to avoiding colds, flu and much more. Vitamin D plays an important role in strengthening your defense system to better fight any invading viruses and bacteria. Unfortunately, it’s also the No. 1 vitamin deficiency in Americans. It is now thought that this could be one major reason for the increase in colds and flu during winter.
One great source, besides sunshine are Vitamin D3 supplements..they are inexpensive and tiny. Another superstar is Cod Liver Oil. Both hold significant health benefits beyond just the immune system.
2. Get Moving. Exercise is one of the most powerful ways to boost the immune system. Not only does exercise improve the circulation of white blood cells throughout the body, but it’s also been shown to increase the production of Natural Killer T Cells, essential for maintaining an optimum immune response.
The amount of exercise required to obtain an immune boost is relatively low. Twenty minutes of brisk walking 4-5 times per week has been shown to significantly improve the body’s immune response.
3. ‘An Apple a Day…’
When it comes to fighting colds and flu, it’s essential to decrease your sugar intake. If you do only one thing I’ve suggested here today – minimize or avoid sugar. Sugar has devastating effects on the immune system, and the fact that Americans consume an average of 180 lbs of sugar a year spells bad news this time of year. Not only does sugar increase the production of hormones that suppress the immune system, but refined sugar also needs micronutrients to be metabolized – because it’s a chemical. These stored micronutrients, so vital for optimal health, become depleted. Ensure your body is getting all the vitamins and minerals essential to fighting off colds and flu with fruits and veggies – they are packed with thousands of phytochemicals.
Don’t wait until your defenses are so low your body can no longer resist these nasty bugs! By implementing these three tips, you can dramatically increase your ability to create optimal health all year long!
Here is how to get in touch with and or follow Dr. Lori Shemek
Susan Sommers is a Pilates Instructor Upper Westside, NYC specializing in those 50+
Pilates Core
Posted by: | CommentsWhat does Pilates & a tree have in common?
More than you think!
Think of a tree. Does it have all its strength in its limbs? No. The tree is only as strong as its trunk and roots. Without a strong trunk, the tree would topple over.
It’s the same for human bodies, say Pilates experts. If we don’t concentrate on building a good foundation and a strong trunk or core, we’ll end up tight in some places and weak in others, injury-prone and susceptible to the pitfalls of our occupation or chosen form of exercise.
Via Web MD
More about the core….
All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, muscle contractions can occur in the limbs, the spine must be solid and stable and the more stable the core, the more powerful the extremities can contract.
Training the muscles of the core also corrects postural imbalances that can lead to injuries. Posture The biggest benefit of core training is to develop functional fitness – that is, fitness that is essential to both daily living and regular activities.
Susan Sommers is a Pilates instructor to those 50+ in NYC
Pilates Body & Mind
Posted by: | Comments“The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.” ~ Buddha
Pilates teaches you the connection between Body & Mind which in turn can help you attain a better body awareness for everyday living. Sounds good, but what does all this actually mean? Let’s start at the beginning…..
What constitutes a mind body exercise?
It is not the name of the exercise, but rather how an exercise is performed, that determines whether or not it qualifies. A mind-body exercise is a physical exercise that is performed with an intense focus. An exerciser does not need to be entertained while they exercise. They never workout oblivious to the exercises they are performing. The exercise is their focus. While performing a mind body exercise you do not read, watch television, videos, wear headphones, or listen to music.
The exercise and exerciser utilizes four principles of Pilates: Breathing, Precision, Control and Concentration.
Breathing – A mind-body exercise is performed with controlled breathing that utilizes full inhalations and exhalations that follow a specific number of counts or rhythm.
Precision – A mind-body exercise is performed with precision and in proper form. Quality of movement counts more than quantity in a mind-body exercise. Precision requires mental control.
Control – A mind-body exercise always involves the control and balance of your own body-weight. But, body-weight exercises are not necessarily a mind-body exercise unless they are performed along with the three other principles. Controlling your own body-weight forces you to focus on what you are doing.
Concentration – A mind-body exercise is performed with intense concentration on yourself, being in the present moment. The mind-body exerciser is focusing on their body rather than on the instructor, a mirror, a video, or on other participants. While exercising you should never be day dreaming about other things. The point-of-focus in a mind-body exercise will differ from most other forms of physical exercise. You should be thinking about stabilizing, or anchoring, the area of the body that is NOT in motion.
Now that we have a better understanding of what constitutes a Mind Body exercise how can this help you in your everyday living?
Mind body exercises can be calming & empowering.
• Decrease anxiety
• Decrease pain
• Strengthen the immune system and enhance the ability to heal
• Increase sense of control and well-being
When we have an awareness of how we use our bodies we can then change our habits in order to use our bodies in the most efficient way possible for everyday living.
Pilates is more than an exercise!
“Our limitations and success will be based, most often, on your own expectations for ourselves. What the mind dwells upon, the body acts upon.” ~ Denis Waitley
Susan Sommers is a Pilates instructor specializing in those 50+ in NYC
The Magic of You!
Posted by: | CommentsIs it Hocus Pocus? Or is it you?
Everyone of us works out a personal philosophy of life by which we are guided and inspired. Your life. Your choice. Did someone tell you it wasn’t?
One of the commonest mistakes and one of the costliest is thinking that success is due to some genius, some magic, something or other which we do not possess. Success is generally do to holding on, and failure to letting go. You decide to learn a new language, study music, take a course of reading, train yourself physically. Will it be success or failure? It depends on how much pluck and perseverance that word ‘decide’ contains. The decision that nothing can overrule, the grip that nothing can detach will bring success. Remember the Chinese proverb, ‘With time and patience, the mulberry leaf becomes satin.’ ~ Maltbie Davenport Babcock ~
Keep these concepts in mind:
You’ve failed many times, although you don’t remember.
You fell down the first time you tried to walk.
You almost drowned the first time you tried to swim
Don’t worry about failure. My suggestion to each of you:
Worry about the chances you miss when you don’t even try. ~ Sherman Finesilver ~
It’s not Hocus Pocus. I say it’s the Magic of YOU!
Do you have a favorite success quote? Please add to comments and Pay it Forward.
Susan Sommers is a Pilates Instructor in NYC specializing in those 50+
Why Wait?
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All over the world people look to New Years Day as the day to make a fresh start, or the day to set goals for their upcoming year. It is without doubt one of our most optimistic of days. It’s the day the glass is half full rather than half empty.
I would like to run a thought by you, I say ‘Why Wait’? What’s wrong with right now, this very day, this very minute? Every day can be a New Years Day. Don’t you think?
Consider this; we have the power with our thoughts to create the kind of self we want to be. Our thoughts belong to us alone; they are our own personal property, with us 24/7 not just on January 1.
You can start living ‘Positively Positive’ and aim to accomplish all your dreams and goals anytime you choose. The choice is yours. It always has been and always will be.
May I suggest that you open yourself up right this very minute to a wonderful and blessed new future full of love & joy. Focus on thoughts that will promote your happiness. Allow miracles to enter your life every day.
“Why Wait’? Happy New Year, today!
Susan Sommers is a Pilates instructor in NYC specializing teaching those 50+
Pilates Plate 6
Posted by: | CommentsHow I keep my Pilates body other than through exercise!
World’s Best Braised Cabbage by Molly Stevens
Braised cabbage ugh, what can be exciting about that?! Hopefully I haven’t led you wrong yet. So please read on….The long, low heat cooking brings out the sweetness of the cabbage, carrots and onions while making it deliciously soft. Once you read through the recipe, you’ll see that there’s not much to it at all. In fact, after you make the dish once, you won’t need a recipe—it’s that simple. The cabbage here is plain old green cabbage, and the seasonings are coarse salt, freshly ground black pepper, and crushed red pepper flakes. This can be served as either a side dish or as a vegetarian supper with beans. Like all my recipes be creative and make it your own!
Serves 6 Braising Time: about 2 1/4 hours
Ingredients
1 medium head green cabbage (about 2 pounds)
1 large yellow onion (about 8 ounces), thickly sliced
1 large carrot, cut into 1/4-inch rounds
1/4 cup chicken stock, homemade or store-bought, or water
1/4 cup extra-virgin olive oil
Coarse salt and freshly ground black pepper
1/8 teaspoon crushed red pepper flakes, or to taste
Fleur de sel or coarse sea salt
Procedure
1. Heat the oven to 325 degrees. Lightly oil a large gratin dish or baking dish (9-by-13-inch works well).
2. Trimming the cabbage: Peel off and discard any bruised or ragged outer leaves from the cabbage. The cabbage should weigh close to 2 pounds (if you don’t have a kitchen scale, consult the grocery store receipt). If the cabbage weighs more than 2 pounds, it won’t fit in the baking dish and won’t braise as beautifully. To remedy this, cut away a wedge of the cabbage to trim it down to size. Save the leftover wedge for salad or coleslaw. Then cut the cabbage into 8 wedges. Arrange the wedges in the baking dish; they may overlap some, but do your best to make a single layer.
3. The braise: Scatter in the onion and carrot. Drizzle over the oil and stock or water. Season with salt, pepper, and the pepper flakes. Cover tightly with foil, and slide into the middle of the oven to braise until the vegetables are completely tender, about 2 hours. Turn the cabbage wedges with tongs after an hour. Don’t worry if the wedges want to fall apart as you turn them; just do your best to keep them intact. If the dish is drying out at all, add a few tablespoon of water.
4. The finish: Once the cabbage is completely tender, remove the foil, increase the oven heat to 400, and roast until the vegetables begin to brown, another 15 minutes or so. Serve warm or at room temperature, sprinkled with fleur de sel or other coarse salt.
This is the perfect dish to make ahead.
Like many braises, this cabbage tastes even better the next day, either at room temperature or warmed in a moderate oven for about 20 minutes.
Enjoy!
Susan Sommers is a Pilates instructor in NYC specializing in those 50+
