http://archive.aweber.com/fitdream_ezinefor ezine mailingSun, 29 Apr 2012 10:56:11 -0400http://archive.aweber.com/fitdream_ezine/CXNhk/h/_FitDream_FREE_Food.htm Hi , May 3, 2012 Yes,I k now it's verrry early in the week for this week's update, yet there are 2 opportunities - one already underway - on which I don't want you to miss out. First, the Food Revolution Summit hosted by my friend John Robbins launched yesterday. Did you hear about it? Online, listen in for FREE, dirt cheap to order recordings and transcripts of the presentations. I'm including the event message from John below so you can learn more right away, and if you are ready to jump you can pop in pronto. Also, Monday April 30 is the April TeleClass for the Success Club and FitDream Fusion, and this week it is OPEN Q and A with yours truly. I've already a list of completely engaging questions that have been submitted, such as How do I stay motivated to exercise? How do I make sure I am getting the right ratios of carbs, fat, and protein? What do I do about these cravings for sweet I get at night? What about these flabby arms? What about a raw food diet...for starters! You'll also be able to submit your questions LIVE on the call via phone or webcast. Here's to a healthy, happy and fit week ahead! P.S. Greg and I went on our annual spring wildflower hike and I had to share the picture with you. Forgive such a large image, but you don't think I was going to edit out all that luscious green, do you? P.P.S. Remember to send me your questions for the Success Club call if you have them in advance, to get your question up in the queue. To join Success Club, links in the sidebar below » Food Revolution Summit AN IMPORTANT MESSAGE FROM JOHN ROBBINS: I want to invite you to participate in what I believe to be the most important event I can offer you in the future of our food. It's called the Food Revolution Summit. Perhaps you're aware that we're entering a food crisis in America unless something is done. And done now. Never before have the stakes been so high- and the risks. Food is fundamental to your health and to the health of our world. Information is power. And we want to empower you with what will help you and your loved ones thrive. I will be personally interviewing 21 of the top food experts and activists on the planet for a week long 'virtual summit' (April 28-May 6). These 21 people have changed the way we think about food. I have selected these 21 people both for the substance of their message, and for their skill in sharing it. Why I'm really doing this... I was talking with my son Ocean and we saw 3 things very clearly: 1) Our current food system is a mess. Large-scale industrialized food production is wreaking havoc on our forests, topsoil, air, water, and climate. Farm animals are being treated with incredible cruelty, and farm workers are often exploited. Genetically engineered Frankenfoods are being released, fundamentally untested, into the world on a vast scale. Meanwhile, people are eating more and more artificial food -getting fatter and sicker. In fact, more people are chronically ill than at any time in the history of the world. 2) Everyone has an opinion, but that doesn't mean every expert is knowledgeable... or truthful. Despite an awesome volume of medical research that has come in over the last 60 years, the average physician receives only 2.5 hours of nutritional education in all their years of medical school. Advertisements try to sell us nutritional ideas, breakthrough gimmicks and pseudo-scientific diets that have little basis in reality. Many of these supposed facts are dangerously misleading, or just plain wrong. 3) People are rising up and making a change. Today there's a huge growing demand for natural, organic, sustainable, fair trade, humane and healthy foods. In cities around the world, we're seeing more and more farmer's markets, and more young people getting back into farming. Grocery stores (even big national chains) are displaying local, natural and organic foods with pride. The global and local movements for healthy food have never been stronger. Right now there are lots of people concerned about the future of food who want reliable, up to date information from sources they can trust. We created this virtual summit as a way to help. Sure, there have been thousands of books, conferences, documentaries and seminars on food. But I'm proud to announce that this is the first virtual global food revolution summit, ever! I have hand picked all the leaders and experts to bring you the best of the best. Read more about the Food Summit HERE How to Stay Motivated Let's connect ... Monthly training calls, special guests, and 10% on Fit Quickies and Boot Camp Mind - sweet!. Only $9.95 a month to help cover costs of Telecast services. About Lani Lani Muelrath, M.A, the Plant-Strong Fitness Expert and creator of Fit Quickies(TM), specializes in helping women who struggle with weight and energy transform their bodies - without hunger or exercising like a maniac. Lani is Fitness Expert for the Dr. John McDougall Health and Medical Center as well as Coach and Presenter for the 21-Day PCRM Kickstart and the Coronary Health Improvement project. She is also Health and Fitness Expert for Vegan Mainstream and contributing Health and Fitness Expert for Engine 2 Diet.com.Guest Lecturer in Kinesiology at San Francisco State University, and Associate Professor at Butte College. Lani overcame her own lifetime struggle with weight over 13 years ago when she lost 50 lbs, which she has maintained easily with the tools that she now coaches other women to be successful with in weight loss, body shaping, and health. For more FREE stuff and to take find out how to take ACTION go to www.lanimuelrath.com. May 3, 2012 FitDream Ezine Volume 4, Issue 52, Published every week. You received this newsletter because you signed up for one of our offers. To change your subscription, please see link at end of email. Earning Disclaimer | Terms of Use | Affiliation Disclosure | Privacy Policy © 2011 Lani Muelrath - All Rights Reserved P.O. Box 1608, Magalia, CA 95954 | Phone: 347-871-2229 | Contact Us: admin@lanimuelrath.com Sun, 29 Apr 2012 10:56:11 -0400http://archive.aweber.com/fitdream_ezine/NUvm./h/_FitDream_Exciting_news_.htm Just in case you missed the April 19 mailing.... Hi , April 19, 2012 Yes, exciting news. I've been dying to tell you about this - it's been so dang busy around here that I haven't had time to take a minute but enough is enough! Announcement below. A publisher approached me regarding doing a book and, long short, they want the manuscript for Fit Quickies: 5 Minute Body-Shaping Workouts from The Plant-Based Fitness Expert yesterday! That's our working title, and my team at Penguin is very excited and as you can imagine, so am I. I'll share with you what I can along the way. Keep you updated on the process, some amazing people I'm speaking to as I prep the book, and all kinds of goodies to bring you along for the adventure if you'd like to join me. Thanks so much for your patience as I navigate these busy days in getting back to your questions and emails! Here's to a healthy, happy and fit week ahead! P.S. Would love to hear your thoughts about the book, please share them on the blog HERE or facebook. » In Case You Missed It My column this week at Engine 2: Lani is back and talking about sugar! Today, Lani answers the sugar question. Q. I can't seem to overcome this horrible SUGAR addiction. It's maddening and the craving causes me to eat chocolate. ugh.... suggestions? Lani: Yes, I have suggestions. Very specifically. And I have to tell you, this is not uncommon for people who are making a dietary change.Read the full column here: Willpower 101 Let's connect ... Monthly training calls, special guests, and 10% on Fit Quickies and Boot Camp Mind - sweet! About Lani Lani Muelrath, M.A, the Plant-Strong Fitness Expert and creator of Fit Quickies(TM), specializes in helping women who struggle with weight and energy transform their bodies - without hunger or exercising like a maniac. Lani is Fitness Expert for the Dr. John McDougall Health and Medical Center as well as Coach and Presenter for the 21-Day PCRM Kickstart and the Coronary Health Improvement project. She is also Health and Fitness Expert for Vegan Mainstream and contributing Health and Fitness Expert for Engine 2 Diet.com.Guest Lecturer in Kinesiology at San Francisco State University, and Associate Professor at Butte College. Lani overcame her own lifetime struggle with weight over 13 years ago when she lost 50 lbs, which she has maintained easily with the tools that she now coaches other women to be successful with in weight loss, body shaping, and health. For more FREE stuff and to take find out how to take ACTION go to www.lanimuelrath.com. April 19, 2012 FitDream Ezine Volume 4, Issue 51, Published every week. You received this newsletter because you signed up for one of our offers. To change your subscription, please see link at end of email. Earning Disclaimer | Terms of Use | Affiliation Disclosure | Privacy Policy © 2011 Lani Muelrath - All Rights Reserved P.O. Box 1608, Magalia, CA 95954 | Phone: 347-871-2229 | Contact Us: admin@lanimuelrath.com Sun, 22 Apr 2012 09:17:28 -0400http://archive.aweber.com/fitdream_ezine/A95../h/_FitDream_Exciting_news_.htm Hi , April 19, 2012 Yes, exciting news. I've been dying to tell you about this - it's been so dang busy around here that I haven't had time to take a minute but enough is enough! Announcement below. A publisher approached me regarding doing a book and, long short, they want the manuscript for Fit Quickies: 5 Minute Body-Shaping Workouts from The Plant-Based Fitness Expert yesterday! That's our working title, and my team at Penguin is very excited and as you can imagine, so am I. I'll share with you what I can along the way. Keep you updated on the process, some amazing people I'm speaking to as I prep the book, and all kinds of goodies to bring you along for the adventure if you'd like to join me. Thanks so much for your patience as I navigate these busy days in getting back to your questions and emails! Here's to a healthy, happy and fit week ahead! P.S. Would love to hear your thoughts about the book, please share them on the blog HERE or facebook. » In Case You Missed It My column this week at Engine 2: Lani is back and talking about sugar! Today, Lani answers the sugar question. Q. I can't seem to overcome this horrible SUGAR addiction. It's maddening and the craving causes me to eat chocolate. ugh.... suggestions? Lani: Yes, I have suggestions. Very specifically. And I have to tell you, this is not uncommon for people who are making a dietary change.Read the full column here: Willpower 101 Let's connect ... Monthly training calls, special guests, and 10% on Fit Quickies and Boot Camp Mind - sweet! About Lani Lani Muelrath, M.A, the Plant-Strong Fitness Expert and creator of Fit Quickies(TM), specializes in helping women who struggle with weight and energy transform their bodies - without hunger or exercising like a maniac. Lani is Fitness Expert for the Dr. John McDougall Health and Medical Center as well as Coach and Presenter for the 21-Day PCRM Kickstart and the Coronary Health Improvement project. She is also Health and Fitness Expert for Vegan Mainstream and contributing Health and Fitness Expert for Engine 2 Diet.com.Guest Lecturer in Kinesiology at San Francisco State University, and Associate Professor at Butte College. Lani overcame her own lifetime struggle with weight over 13 years ago when she lost 50 lbs, which she has maintained easily with the tools that she now coaches other women to be successful with in weight loss, body shaping, and health. For more FREE stuff and to take find out how to take ACTION go to www.lanimuelrath.com. April 19, 2012 FitDream Ezine Volume 4, Issue 51, Published every week. You received this newsletter because you signed up for one of our offers. To change your subscription, please see link at end of email. Earning Disclaimer | Terms of Use | Affiliation Disclosure | Privacy Policy © 2011 Lani Muelrath - All Rights Reserved P.O. Box 1608, Magalia, CA 95954 | Phone: 347-871-2229 | Contact Us: admin@lanimuelrath.com Thu, 19 Apr 2012 11:20:17 -0400http://archive.aweber.com/fitdream_ezine/PWekE/h/_FitDream_2_answers_to_the.htm Just in case you missed the April 12 mailing! Hi , April 12, 2012 The persistent protein question! If you follow a healthy plant-based diet, no doubt you've gotten the question Where do you get our protein? too - a lot. Between you and me, I never tire of it because it's another opportunity to educate. If you are looking for a way to flesh out your own answer to the protein question - or if you have the question yourself - today's article is meant for you. Here's hoping you had a lovely holiday weekend. We zoomed on down to San Francisco where we had been invited for the weekend at friends who live on SF Bay - and who also just happen to own the most divine vegan restaurant in the city, Millennium! Perhaps you've been? Anyway, it was lovely to have someone else cooking for the weekend, from our special dinner at Millennium to Easter breakfast at their home. That's me in the snapshot above - I wanted to share with you the view from our breakfast table. Here's to a healthy, happy and fit week ahead! P.S. Hope you can make it to tonight's Teleclass. We have over 1200 signed up so far! Where do you get your protein? The plant-based diet answer If you follow a plant-based diet, or eat in a way that is even remotely vegetarian, I'm betting that the question, 'Where do you get your protein?' is nothing new to you. Let alone if you eat card-carrying vegan-style. Advertising and lobbying by the big boys of beef, chicken, fish, eggs and dairy products are to blame for the repeated question, What about your protein? which is grounded in the marketing-driven push for high-protein foods. It is not grounded in the rules of good nutrition. Is protein an important nutrient in the human diet? Of course. We need those aminos, baby! Yet over and over again it has been demonstrated that we get all the amino acids we need in a varied whole-foods, plant-based diet. The only cases of protein deficiency are in those diets deficient in calories, period. And unless you are a fruitarian - eating ONLY fruit - or you are severely falling short in your caloric needs each day, it's time, once again, to lay this groundless concern to rest. It's time to put the protein pedestal on tilt. 2 answers to the Where do you get your protein? question: Here are 2 simple, friendly replies to have at hand when the question, What about protein? or the more ubiquitous, Where do you get your protein? lands in your lap. Read the answers and the rest of the article HERE>>> » In Case You Missed It If you missed the Teleclass, you can still sign up HERE and the recording will be sent to you. Kickstart Your Spring 2012 Healthy Fitness! FREE Teleclass with Lani Muelrath, M.A. Look, there's nothing like the combination of a whole foods, plant-based diet and a simple exercise plan to keep you fit, healthy, trim and energetic. To keep you going through the 21-Day Kickstart and beyond, we have a special event planned, and you're invited. Teleclass and webcast for Dr. Neal Barnard's 21-Day Vegan Kickstart with the Plant-Based Fitness Expert, Lani Muelrath, M.A. Sign up HERE for the recording of this Teleclass A plant-based Easter breakfast on San Francisco Bay I hope the Easter bunny was good to you this year, as she sure was to us. We had the fine good fortune of having Larry Wheat's famous 'Larry's pancakes' and the pictures pretty much tell the story. More pics HERE Willpower 101 Let's connect ... Monthly training calls, special guests, and 10% on Fit Quickies and Boot Camp Mind - sweet! About Lani Lani Muelrath, M.A, the Plant-Strong Fitness Expert and creator of Fit Quickies(TM), specializes in helping women who struggle with weight and energy transform their bodies - without hunger or exercising like a maniac. Lani is Fitness Expert for the Dr. John McDougall Health and Medical Center as well as Coach and Presenter for the 21-Day PCRM Kickstart and the Coronary Health Improvement project. She is also Health and Fitness Expert for Vegan Mainstream and contributing Health and Fitness Expert for Engine 2 Diet.com.Guest Lecturer in Kinesiology at San Francisco State University, and Associate Professor at Butte College. Lani overcame her own lifetime struggle with weight over 13 years ago when she lost 50 lbs, which she has maintained easily with the tools that she now coaches other women to be successful with in weight loss, body shaping, and health. For more FREE stuff and to take find out how to take ACTION go to www.lanimuelrath.com. April 12, 2012 FitDream Ezine Volume 4, Issue 50, Published every week. You received this newsletter because you signed up for one of our offers. To change your subscription, please see link at end of email. Earning Disclaimer | Terms of Use | Affiliation Disclosure | Privacy Policy © 2011 Lani Muelrath - All Rights Reserved P.O. Box 1608, Magalia, CA 95954 | Phone: 347-871-2229 | Contact Us: admin@lanimuelrath.com Sun, 15 Apr 2012 08:56:30 -0400http://archive.aweber.com/fitdream_ezine/O.oPE/h/_FitDream_2_answers_to_the.htm Hi , April 12, 2012 The persistent protein question! If you follow a healthy plant-based diet, no doubt you've gotten the question Where do you get our protein? too - a lot. Between you and me, I never tire of it because it's another opportunity to educate. If you are looking for a way to flesh out your own answer to the protein question - or if you have the question yourself - today's article is meant for you. Here's hoping you had a lovely holiday weekend. We zoomed on down to San Francisco where we had been invited for the weekend at friends who live on SF Bay - and who also just happen to own the most divine vegan restaurant in the city, Millenisum! Perhaps you've been? Anyway, it was lovely to have someone else cooking for the weekend, from our special dinner at Millenium to Easter breakfast at their home. That's me in the snapshot above - I wanted to share with you the view from our breakfast table. Here's to a healthy, happy and fit week ahead! P.S. Hope you can make it to tonight's Teleclass. We have over 1200 signed up so far! Where do you get your protein? The plant-based diet answer If you follow a plant-based diet, or eat in a way that is even remotely vegetarian, I'm betting that the question, 'Where do you get your protein?' is nothing new to you. Let alone if you eat card-carrying vegan-style. Advertising and lobbying by the big boys of beef, chicken, fish, eggs and dairy products are to blame for the repeated question, What about your protein? which is grounded in the marketing-driven push for high-protein foods. It is not grounded in the rules of good nutrition. Is protein an important nutrient in the human diet? Of course. We need those aminos, baby! Yet over and over again it has been demonstrated that we get all the amino acids we need in a varied whole-foods, plant-based diet. The only cases of protein deficiency are in those diets deficient in calories, period. And unless you are a fruitarian - eating ONLY fruit - or you are severely falling short in your caloric needs each day, it's time, once again, to lay this groundless concern to rest. It's time to put the protein pedestal on tilt. 2 answers to the Where do you get your protein? question: Here are 2 simple, friendly replies to have at hand when the question, What about protein? or the more ubiquitous, Where do you get your protein? lands in your lap. Read the answers and the rest of the article HERE>>> » In Case You Missed It TONIGHT! Kickstart Your Spring 2012 Healthy Fitness! FREE Teleclass with Lani Muelrath, M.A. Look, there's nothing like the combination of a whole foods, plant-based diet and a simple exercise plan to keep you fit, healthy, trim and energetic. To keep you going through the 21-Day Kickstart and beyond, we have a special event planned, and you're invited. Teleclass and webcast for Dr. Neal Barnard's 21-Day Vegan Kickstart with the Plant-Based Fitness Expert, Lani Muelrath, M.A. Sign up HERE for this free Teleclass! A plant-based Easter breakfast on San Francisco Bay I hope the Easter bunny was good to you this year, as she sure was to us. We had the fine good fortune of having Larry Wheat's famous 'Larry's pancakes' and the pictures pretty much tell the story. More pics HERE Willpower 101 Let's connect ... Monthly training calls, special guests, and 10% on Fit Quickies and Boot Camp Mind - sweet! About Lani Lani Muelrath, M.A, the Plant-Strong Fitness Expert and creator of Fit Quickies(TM), specializes in helping women who struggle with weight and energy transform their bodies - without hunger or exercising like a maniac. Lani is Fitness Expert for the Dr. John McDougall Health and Medical Center as well as Coach and Presenter for the 21-Day PCRM Kickstart and the Coronary Health Improvement project. She is also Health and Fitness Expert for Vegan Mainstream and contributing Health and Fitness Expert for Engine 2 Diet.com.Guest Lecturer in Kinesiology at San Francisco State University, and Associate Professor at Butte College. Lani overcame her own lifetime struggle with weight over 13 years ago when she lost 50 lbs, which she has maintained easily with the tools that she now coaches other women to be successful with in weight loss, body shaping, and health. For more FREE stuff and to take find out how to take ACTION go to www.lanimuelrath.com. April 12, 2012 FitDream Ezine Volume 4, Issue 50, Published every week. You received this newsletter because you signed up for one of our offers. To change your subscription, please see link at end of email. Earning Disclaimer | Terms of Use | Affiliation Disclosure | Privacy Policy © 2011 Lani Muelrath - All Rights Reserved P.O. Box 1608, Magalia, CA 95954 | Phone: 347-871-2229 | Contact Us: admin@lanimuelrath.com Tue, 10 Apr 2012 16:37:29 -0400http://archive.aweber.com/fitdream_ezine/MFiFA/h/_FitDream_Short_workouts.htm Just in case you missed the April 5 mailing! Hi , April 5, 2012 What do you think is better for your health goals: Short workouts more often or fewer, longer workouts? I think you'll like the answer. If you are moving ahead with your health and weight loss plan, you know that physical activity plays an important part in the big picture. Yet when it comes time to plan your own workout routines, where to start? There seem to be so many options, so much conflicting information! My mission is to make all of this about diet and exercise as simple as possible. If you're finding yourself time-challenged for exercise, today's article brings some reassuring news. On a personal note, we just returned from an amazing scuba adventure in Micronesia - complete with a plant-based cook, the best in all of Manchuria! My favorite videographer Greg made a movie of our adventure, complete with plenty of sharks, if you'd like to take a peek. Here's to a healthy, happy and fit week ahead! P.S. You're invited to the free Teleclass I'm hosting in conjunction with the PCRM 21-Day Vegan Kickstart. We have over 900 signed up so far! Links below and hope to see you there. Which is better for health and weight loss: Short workouts more often or fewer, longer workouts? Each year, research studies and analysis are released regarding how, when, what, and where to exercise. And I read as many of them as I can so that you don't have to. :-). This gives me a great overview of what works, what doesn't work, and to what you need pay attention. These studies always leave me asking more questions, such as: What is the previous condition of the subjects? What were their dietary profiles? How well was the study monitored? The questions go on forever, yet the nature of research is that we test, test, and test again hoping to find indicators, commonalities, and eliminate a few hypothesis. You can catch up with the most up-to-date guidelines about what you, as a healthy adult, need to be sure to include each week for fitness here: The 4 pillars of the ideal workout schedule: What the research says. Already read it? Good job. So, now come the questions: where do I fit those workouts in with my busy schedule? what if I don't have time for a lengthy workout on enough days during the work to get the job done? if I can only sneak in a few minutes here and there, is it going to do me any good anyway? What the research says about many mini-workouts vs. fewer longer workouts: >>> Read the skinny on short vs. long workouts HERE>>> » In Case You Missed It Kickstart Your Spring 2012 Healthy Fitness! FREE Teleclass with Lani Muelrath, M.A. Look, there's nothing like the combination of a whole foods, plant-based diet and a simple exercise plan to keep you fit, healthy, trim and energetic. To keep you going through the 21-Day Kickstart and beyond, we have a special event planned, and you're invited. Teleclass and webcast for Dr. Neal Barnard's 21-Day Vegan Kickstart with the Plant-Based Fitness Expert, Lani Muelrath, M.A. Sign up HERE for this free Teleclass! My Guest Post this weekat Engine 2 Diet.com: Taking a Plant-strong stand Plant-based eating is a grass-roots movement. It is growing stronger every day because more and more of us are taking a stand with our forks and moving plant-strong mainstream. It is precisely because those who have gone before you have asked for veggie burgers, oatmeal, and salad with dressing on the side that these eats are easier and easier to find on restaurant menus. Continue the tradition and make it easier for those who follow you. Help grow the plant strong movement by simply asking for what you want. I believe that the 'imagine plant-strong' scenario above is entirely possible. Yet we will have to work together to make it happen. Here are 3 simple ways that you can hasten the day... Palau scuba adventure and Pacific plant-based cooking (video!) Back on the grid after floating around in the bubbles in the Rock Islands of Micronesia. Extraordinary adventure, and even lucky enough to have a plant-based Manchurian cook on board. All's well! Willpower 101 Let's connect ... Monthly training calls, special guests, and 10% on Fit Quickies and Boot Camp Mind - sweet! About Lani Lani Muelrath, M.A, the Plant-Strong Fitness Expert and creator of Fit Quickies(TM), specializes in helping women who struggle with weight and energy transform their bodies - without hunger or exercising like a maniac. Lani is Fitness Expert for the Dr. John McDougall Health and Medical Center as well as Coach and Presenter for the 21-Day PCRM Kickstart and the Coronary Health Improvement project. She is also Health and Fitness Expert for Vegan Mainstream and contributing Health and Fitness Expert for Engine 2 Diet.com.Guest Lecturer in Kinesiology at San Francisco State University, and Associate Professor at Butte College. Lani overcame her own lifetime struggle with weight over 13 years ago when she lost 50 lbs, which she has maintained easily with the tools that she now coaches other women to be successful with in weight loss, body shaping, and health. For more FREE stuff and to take find out how to take ACTION go to www.lanimuelrath.com. April 5, 2012 FitDream Ezine Volume 4, Issue 49, Published every week. You received this newsletter because you signed up for one of our offers. To change your subscription, please see link at end of email. Earning Disclaimer | Terms of Use | Affiliation Disclosure | Privacy Policy © 2011 Lani Muelrath - All Rights Reserved P.O. Box 1608, Magalia, CA 95954 | Phone: 347-871-2229 | Contact Us: admin@lanimuelrath.com Sat, 07 Apr 2012 09:17:25 -0400http://archive.aweber.com/fitdream_ezine/HoIQw/h/_FitDream_Short_workouts.htm Hi , April 5, 2012 What do you think is better for your health goals: Short workouts more often or fewer, longer workouts? I think you'll like the answer. If you are moving ahead with your health and weight loss plan, you know that physical activity plays an important part in the big picture. Yet when it comes time to plan your own workout routines, where to start? There seem to be so many options, so much conflicting information! My mission is to make all of this about diet and exercise as simple as possible. If you're finding yourself time-challenged for exercise, today's article brings some reassuring news. On a personal note, we just returned from an amazing scuba adventure in Micronesia - complete with a plant-based cook, the best in all of Manchuria! My favorite videographer Greg made a movie of our adventure, complete with plenty of sharks, if you'd like to take a peek. Here's to a healthy, happy and fit week ahead! P.S. You're invited to the free Teleclass I'm hosting in conjunction with the PCRM 21-Day Vegan Kickstart. We have over 800 signed up so far! Links below and hope to see you there. Which is better for health and weight loss: Short workouts more often or fewer, longer workouts? Each year, research studies and analysis are released regarding how, when, what, and where to exercise. And I read as many of them as I can so that you don't have to. :-). This gives me a great overview of what works, what doesn't work, and to what you need pay attention. These studies always leave me asking more questions, such as: What is the previous condition of the subjects? What were their dietary profiles? How well was the study monitored? The questions go on forever, yet the nature of research is that we test, test, and test again hoping to find indicators, commonalities, and eliminate a few hypothesis. You can catch up with the most up-to-date guidelines about what you, as a healthy adult, need to be sure to include each week for fitness here: The 4 pillars of the ideal workout schedule: What the research says. Already read it? Good job. So, now come the questions: where do I fit those workouts in with my busy schedule? what if I don't have time for a lengthy workout on enough days during the work to get the job done? if I can only sneak in a few minutes here and there, is it going to do me any good anyway? What the research says about many mini-workouts vs. fewer longer workouts: >>> Read the skinny on short vs. long workouts HERE>>> » In Case You Missed It Kickstart Your Spring 2012 Healthy Fitness! FREE Teleclass with Lani Muelrath, M.A. Look, there's nothing like the combination of a whole foods, plant-based diet and a simple exercise plan to keep you fit, healthy, trim and energetic. To keep you going through the 21-Day Kickstart and beyond, we have a special event planned, and you're invited. Teleclass and webcast for Dr. Neal Barnard's 21-Day Vegan Kickstart with the Plant-Based Fitness Expert, Lani Muelrath, M.A. Sign up HERE for this free Teleclass! My Guest Post this weekat Engine 2 Diet.com: Taking a Plant-strong stand Plant-based eating is a grass-roots movement. It is growing stronger every day because more and more of us are taking a stand with our forks and moving plant-strong mainstream. It is precisely because those who have gone before you have asked for veggie burgers, oatmeal, and salad with dressing on the side that these eats are easier and easier to find on restaurant menus. Continue the tradition and make it easier for those who follow you. Help grow the plant strong movement by simply asking for what you want. I believe that the 'imagine plant-strong' scenario above is entirely possible. Yet we will have to work together to make it happen. Here are 3 simple ways that you can hasten the day... Palau scuba adventure and Pacific plant-based cooking (video!) Back on the grid after floating around in the bubbles in the Rock Islands of Micronesia. Extraordinary adventure, and even lucky enough to have a plant-based Manchurian cook on board. All's well! Willpower 101 Let's connect ... Monthly training calls, special guests, and 10% on Fit Quickies and Boot Camp Mind - sweet! About Lani Lani Muelrath, M.A, the Plant-Strong Fitness Expert and creator of Fit Quickies(TM), specializes in helping women who struggle with weight and energy transform their bodies - without hunger or exercising like a maniac. Lani is Fitness Expert for the Dr. John McDougall Health and Medical Center as well as Coach and Presenter for the 21-Day PCRM Kickstart and the Coronary Health Improvement project. She is also Health and Fitness Expert for Vegan Mainstream and contributing Health and Fitness Expert for Engine 2 Diet.com.Guest Lecturer in Kinesiology at San Francisco State University, and Associate Professor at Butte College. Lani overcame her own lifetime struggle with weight over 13 years ago when she lost 50 lbs, which she has maintained easily with the tools that she now coaches other women to be successful with in weight loss, body shaping, and health. For more FREE stuff and to take find out how to take ACTION go to www.lanimuelrath.com. April 5, 2012 FitDream Ezine Volume 4, Issue 49, Published every week. You received this newsletter because you signed up for one of our offers. To change your subscription, please see link at end of email. Earning Disclaimer | Terms of Use | Affiliation Disclosure | Privacy Policy © 2011 Lani Muelrath - All Rights Reserved P.O. Box 1608, Magalia, CA 95954 | Phone: 347-871-2229 | Contact Us: admin@lanimuelrath.com Thu, 05 Apr 2012 08:36:21 -0400http://archive.aweber.com/fitdream_ezine/62Wpg/h/_FitDream_5_hazards_and.htm Just in case you missed the March 15 mailing... Hi , March 15, 2012 We should arrive in this world with a note tacked on our cute little human hiney: Warning: Too much sitting may be hazardous to your health. Except it's more than 'may be hazardous'. There's a mountain of evidence that it definitely is hazardous to your health to sit too much. Dang. Just when you got clear on what you need to be sure to include in your workouts, you find out there's something else that you need to leave out. And that something else is, simply, sitting too much. Being planted firm on your backside for extended periods of time - as in 3 hours at your computer without a break - racks up the disease risk and mortality biomarkers like crazy. The good news is, it's an easy fix. Get the full skinny in this week's research and report. To your health and happiness! 5 reasons too much sitting is hazardous to your health and what to do about it First, I'm going to tell you about the latest discoveries about 'sitting too much' and it's impact your your health. In short: Sitting too much is not the same as exercising too little. Then, I'll give you some easy-fix solutions so you can turn it around. The Problem It ain't new. Surprisingly, as far back as the 17th century, physician Bernardo Ramazzini noted the relationship between sedentary behavior and harmful consequences to health. We now know without a doubt that sedentary behavior has its own set of special effects on human metabolism, physical function, and health outcomes. It's not enough that we're getting your workouts in. We also need to take a serious look at the size of those chunks of time we spend sitting and reclining. Sedentary: A definition Not long ago, when we referred to someone as sedentary, it meant that they were not getting much physical activity. So if, for example, you were exercising for an hour or so a day, you could call yourself physically active. You would be called sedentary if you only got a few minutes of activity on a regular basis. But this view is changing rapidly as researches discover that sedentary time is positively related to health risk regardless of how much physical activity you get in every day. In this case, positive is not good. Inactive physiology Yes, it has a name! Too much sitting has its own pathology. Recent evidence suggests that sedentary behavior has a direct influence on metabolism, bone mineral content, and vascular health. 5 damaging physiological effects of sedentary behavior Too much sitting leads to the following, all of which increase the metabolic risk factors for type 2 diabetes and coronary heart disease, independent of the body-protective properties of structured exercise. increased triglyceride levels decreased levels of high-density lipoprotein (HDL) cholesterol (the 'good' cholesterol) decreased insulin sensitivity metabolic syndrome suppressed lipoprotein lipase (LPL) activity in skeletal muscle, the rate-limiting enzyme for hydrolysis of triglyceride (TG)-rich lipoproteins. Remember, lipoprotien lipase is an enzyme that has the job of extracting particles of fat in your blood and transporting them to one of two places: To your fat cells for storage or to you muscle cells to be used for energy. Physical activity slows down the LPL in fat tissues - making it harder to store fat - and increases LPL activity in the skeletal muscle, pushing fat into the muscle cells to be used for energy. This is obviously desireable. On the other hand, physical inactivity does the opposite, increasing your body's activity in the fat tissue and slowing it down in the muscles. The result? You store fat more easily. Oh great. Are you a sedentarist? Geez, another new word! Are you a sedentarist? Whereas sedentary is a distinct class of behaviors such as sitting, passively watching TV, and driving, for all activities characterized by little physical movement and low energy expenditure - we now have the new vocabulary kid on the block: Sedentarism. Sedentarism refers to extended engagement in sedentary behaviors. A sedentarist would thus be someone who spends extended periods of time with minimal movement, low energy expenditure, and rest. Unbroken periods of inactivity. An eye-opening study was conducted to examine the effect of just 5 days of complete bed rest on the metabolic health of 22 adult volunteers. The participants stayed in bed for over 23.5 hours a day. >>>Read the results of this study, more about the effects of prolonged sitting, and what you can do about it here>>> » In Case You Missed It Guest post on the Daily Beet at Engine 2 Diet by Lani: Can 'bored' be a sign of plant-strong diet progress? Willpower 101 Let's connect ... Monthly training calls, special guests, and 10% on Fit Quickies and Boot Camp Mind - sweet! About Lani Lani Muelrath, M.A, the Plant-Strong Fitness Expert and creator of Fit Quickies(TM), specializes in helping women who struggle with weight and energy transform their bodies - without hunger or exercising like a maniac. Lani is Fitness Expert for the Dr. John McDougall Health and Medical Center as well as Coach and Presenter for the 21-Day PCRM Kickstart and the Coronary Health Improvement project. She is also Health and Fitness Expert for Vegan Mainstream and contributing Health and Fitness Expert for Engine 2 Diet.com.Guest Lecturer in Kinesiology at San Francisco State University, and Associate Professor at Butte College. Lani overcame her own lifetime struggle with weight over 13 years ago when she lost 50 lbs, which she has maintained easily with the tools that she now coaches other women to be successful with in weight loss, body shaping, and health. For more FREE stuff and to take find out how to take ACTION go to www.lanimuelrath.com. March 15, 2012 FitDream Ezine Volume 4, Issue 48, Published every week. You received this newsletter because you signed up for one of our offers. To change your subscription, please see link at end of email. Earning Disclaimer | Terms of Use | Affiliation Disclosure | Privacy Policy © 2011 Lani Muelrath - All Rights Reserved P.O. Box 1608, Magalia, CA 95954 | Phone: 347-871-2229 | Contact Us: admin@lanimuelrath.com Fri, 16 Mar 2012 20:19:29 -0400http://archive.aweber.com/fitdream_ezine/MP8sg/h/_FitDream_5_hazards_and.htm Hi , March 15, 2012 We should arrive in this world with a note tacked on our cute little human hiney: Warning: Too much sitting may be hazardous to your health. Except it's more than 'may be hazardous'. There's a mountain of evidence that it definitely is hazardous to your health to sit too much. Dang. Just when you got clear on what you need to be sure to include in your workouts, you find out there's something else that you need to leave out. And that something else is, simply, sitting too much. Being planted firm on your backside for extended periods of time - as in 3 hours at your computer without a break - racks up the disease risk and mortality biomarkers like crazy. The good news is, it's an easy fix. Get the full skinny in this week's research and report. To your health and happiness! 5 reasons too much sitting is hazardous to your health and what to do about it First, I'm going to tell you about the latest discoveries about 'sitting too much' and it's impact your your health. In short: Sitting too much is not the same as exercising too little. Then, I'll give you some easy-fix solutions so you can turn it around. The Problem It ain't new. Surprisingly, as far back as the 17th century, physician Bernardo Ramazzini noted the relationship between sedentary behavior and harmful consequences to health. We now know without a doubt that sedentary behavior has its own set of special effects on human metabolism, physical function, and health outcomes. It's not enough that we're getting your workouts in. We also need to take a serious look at the size of those chunks of time we spend sitting and reclining. Sedentary: A definition Not long ago, when we referred to someone as sedentary, it meant that they were not getting much physical activity. So if, for example, you were exercising for an hour or so a day, you could call yourself physically active. You would be called sedentary if you only got a few minutes of activity on a regular basis. But this view is changing rapidly as researches discover that sedentary time is positively related to health risk regardless of how much physical activity you get in every day. In this case, positive is not good. Inactive physiology Yes, it has a name! Too much sitting has its own pathology. Recent evidence suggests that sedentary behavior has a direct influence on metabolism, bone mineral content, and vascular health. 5 damaging physiological effects of sedentary behavior Too much sitting leads to the following, all of which increase the metabolic risk factors for type 2 diabetes and coronary heart disease, independent of the body-protective properties of structured exercise. increased triglyceride levels decreased levels of high-density lipoprotein (HDL) cholesterol (the 'good' cholesterol) decreased insulin sensitivity metabolic syndrome suppressed lipoprotein lipase (LPL) activity in skeletal muscle, the rate-limiting enzyme for hydrolysis of triglyceride (TG)-rich lipoproteins. Remember, lipoprotien lipase is an enzyme that has the job of extracting particles of fat in your blood and transporting them to one of two places: To your fat cells for storage or to you muscle cells to be used for energy. Physical activity slows down the LPL in fat tissues - making it harder to store fat - and increases LPL activity in the skeletal muscle, pushing fat into the muscle cells to be used for energy. This is obviously desireable. On the other hand, physical inactivity does the opposite, increasing your body's activity in the fat tissue and slowing it down in the muscles. The result? You store fat more easily. Oh great. Are you a sedentarist? Geez, another new word! Are you a sedentarist? Whereas sedentary is a distinct class of behaviors such as sitting, passively watching TV, and driving, for all activities characterized by little physical movement and low energy expenditure - we now have the new vocabulary kid on the block: Sedentarism. Sedentarism refers to extended engagement in sedentary behaviors. A sedentarist would thus be someone who spends extended periods of time with minimal movement, low energy expenditure, and rest. Unbroken periods of inactivity. An eye-opening study was conducted to examine the effect of just 5 days of complete bed rest on the metabolic health of 22 adult volunteers. The participants stayed in bed for over 23.5 hours a day. >>>Read the results of this study, more about the effects of prolonged sitting, and what you can do about it here>>> » In Case You Missed It Guest post on the Daily Beet at Engine 2 Diet by Lani: Can 'bored' be a sign of plant-strong diet progress? Willpower 101 Let's connect ... Monthly training calls, special guests, and 10% on Fit Quickies and Boot Camp Mind - sweet! About Lani Lani Muelrath, M.A, the Plant-Strong Fitness Expert and creator of Fit Quickies(TM), specializes in helping women who struggle with weight and energy transform their bodies - without hunger or exercising like a maniac. Lani is Fitness Expert for the Dr. John McDougall Health and Medical Center as well as Coach and Presenter for the 21-Day PCRM Kickstart and the Coronary Health Improvement project. She is also Health and Fitness Expert for Vegan Mainstream and contributing Health and Fitness Expert for Engine 2 Diet.com.Guest Lecturer in Kinesiology at San Francisco State University, and Associate Professor at Butte College. Lani overcame her own lifetime struggle with weight over 13 years ago when she lost 50 lbs, which she has maintained easily with the tools that she now coaches other women to be successful with in weight loss, body shaping, and health. For more FREE stuff and to take find out how to take ACTION go to www.lanimuelrath.com. March 15, 2012 FitDream Ezine Volume 4, Issue 48, Published every week. You received this newsletter because you signed up for one of our offers. To change your subscription, please see link at end of email. Earning Disclaimer | Terms of Use | Affiliation Disclosure | Privacy Policy © 2011 Lani Muelrath - All Rights Reserved P.O. Box 1608, Magalia, CA 95954 | Phone: 347-871-2229 | Contact Us: admin@lanimuelrath.com Mon, 12 Mar 2012 09:20:00 -0400http://archive.aweber.com/fitdream_ezine/Bclng/h/_FitDream_How_to_keep_your.htm Just in case you missed the March 8 mailing! Hi , March 8, 2012 Do you think I jumped the gun on spring? We got so excited about the birds chirping and the sun shining on longer days that we hired a crew to come knock out a wall in our dining room for a brighter view (see photo). I love the treetops! As you can see in the photo, I can't take my eyes off of them. Still more work to be done, but I'm not complaining - the effect is magnificent! How's the moxie in your motivation bank? Today let's have a talk about how to handle that inner slacker. We've all got one, all we need is some insights and strategies to come out that 2 steps ahead. Thank you for being such great company on this healthy, happy and fit journey, P.S. The March Teleclass for Success Club and FitDream Fusion is tonight, Wednesday, March 7. There's still time to sign up! I'll be sharing Part 2 of my notes from the Advanced Nutrition Study Weekend. 1 step forward, 2 steps back? How to keep your diet and fitness progress from being hijacked by your inner slacker Has this ever happened to you?. You get all ramped up to get started on your health and weight loss plan. You've got your whole-foods, low-fat plant-based diet plan organized and ready. You've stocked your kitchen and in your enthusiasm and resolve, even printed out a few recipes. You've outlined a simple workout plan to include that all-important exercise. You know it helps keep you stay motivated and boosts your willpower. All systems go. Motivation is high. So far so good Week one runs like a charm. Sure, there's a learning curve. Yet soon the challenge of being prepared with the right food to eat isn't such a steep climb. You've checked off the 'today's exercise' box on your to-do chart. Things start perking along. Heck, you've got the knack of this thing. This is going to be easy You start to feel better. You drop a couple of pounds,. Your clothes feel roomier. Then you find a day or two start to creep in where you missed a workout. Or ran out of good eats. No biggie, you think. Look how far I've come! I should be congratulating myself! Before you know it, you've missed a day or two of physical activity and justified a couple of cookies. Or worse. Or even what may seem like crazier, you figure I've been so good, I deserve a reward! which starts to chip slowly but surely away at your new, better eating and exercise gig. The 2 cookies turn into a bagful. The 2 steps back turn into a slide. The Problems and The Solutions >>> Read the problems and solutions HERE>>> » In Case You Missed It My Guest Post last week on the Engine 2 Diet's Daily Beet: Fire Cadet or Firefighter? In the Engine 2 Diet book, two approaches are described. The 'Fire cadet' tiptoes in, working their way up gradually. At the 'Firefigher' level, you jump into the Engine 2 Diet with both feet. >>>Share your thoughts here: Fire Cadet or Firefighter?>> Willpower 101 Let's connect ... Monthly training calls, special guests, and 10% on Fit Quickies and Boot Camp Mind - sweet! About Lani Lani Muelrath, M.A, the Plant-Strong Fitness Expert and creator of Fit Quickies(TM), specializes in helping women who struggle with weight and energy transform their bodies - without hunger or exercising like a maniac. Lani is Fitness Expert for the Dr. John McDougall Health and Medical Center as well as Coach and Presenter for the 21-Day PCRM Kickstart and the Coronary Health Improvement project. She is also Health and Fitness Expert for Vegan Mainstream and contributing Health and Fitness Expert for Engine 2 Diet.com.Guest Lecturer in Kinesiology at San Francisco State University, and Associate Professor at Butte College. Lani overcame her own lifetime struggle with weight over 13 years ago when she lost 50 lbs, which she has maintained easily with the tools that she now coaches other women to be successful with in weight loss, body shaping, and health. For more FREE stuff and to take find out how to take ACTION go to www.lanimuelrath.com. March 8, 2012 FitDream Ezine Volume 4, Issue 47, Published every week. You received this newsletter because you signed up for one of our offers. To change your subscription, please see link at end of email. Earning Disclaimer | Terms of Use | Affiliation Disclosure | Privacy Policy © 2011 Lani Muelrath - All Rights Reserved P.O. Box 1608, Magalia, CA 95954 | Phone: 347-871-2229 | Contact Us: admin@lanimuelrath.com Sun, 11 Mar 2012 09:59:49 -0400