Total Health Makeover: Week Two with Marilu Henner
By Marilu Henner
WebMD Live Events Transcript
Join actress Marilu Henner, star of stage and screen, for a four-week special WEBCAST series based on her popular book, 'The 30-Day Total Health Makeover.'
Marilu Henner has starred on stage, in several hit TV series, film, commercials, television movies and variety specials. She has also co-starred with some of Hollywood's leading men and worked with some of the best directors in Hollywood and on Broadway. She believes that with good health one can do it all. Now her secret is out. The knowledge and discipline which this actress, author and full-time mom has gathered to maintain her demanding schedule is available at bookstores, in the form of Marilu Henner's Total Health Makeover. The book addresses her years of being overweight and stifled by bad health, and takes the reader through a journey of discovery. It is a story of trial and error, noting the connections made and compulsions untangled through knowledge, observation and understanding. It is a discussion, which reevaluates our ideas of fitness and demystifies the instant quick-fix regime, replacing it with a more beautiful method. Her philosophy is culled from years of experience, and it is all based on a personal quest to combat unnecessary health risks and adapt an overall "sense" of our body's needs.
The room has been "hushed," which means that you will be unable to see or communicate with other WebMD members in the auditorium while the event is in progress. To ask Marilu a question, please type /ask followed by your question (e.g. "/ask How are you?")
Welcome to WebMD Live. Today we are proud to present Total Health Makeover, with Marilu Henner.
The opinions expressed herein are the guests' alone and have not been reviewed by a WebMD physician. If you have questions about your health, you should consult your personal physician. This event is meant for informational purposes only.
Henner: Good morning! Well purple week is the strictest part of the program, because when people first go on something that's going to change their lives, they're very gung-ho in the beginning, so I thought I'd make it strict in the beginning and easier as the weeks went on. Last week, we asked people to stay off meat, alcohol ... I gave them tips because I felt that total health isn't about what you eat and how you feel, but how you create the space around you. So we gave people tips... including a total health make-over tip.
This week is Blue Week, and the program gets a bit more relaxed, and not as strict as it was last week. We have our 7 tips for them as well. That's great! I hope people doing it are feeling better, because that's usually the result. Tweaking your life in that direction will make a difference; people won't do all 7 tips in a day, but maybe they are... but at least they'll do 1 or 2 of them, and that will make a change. It/s those little things that start to add up.
People sometimes say that health food is more expensive, and I say that if more people bought the better health foods, the prices would go down because it would be supplying the demand. But I also say that if you're going to spend more on your food it'll still be less expensive than bad health. There's nothing more expensive than not feeling good or being sick later on in life.
My site is: www.marilu.com A lot of the women on my site are starting Purple Week this week. I wish them good luck too. Which one are we doing first? Rediscovering the child in you!
People think exercising is this big drudgery we have to do every day, and you see children running around breaking sweats. My mother used to say to me, "run around the block a couple times to let that energy out," and I feel that way with my two little boys... they have so much energy that just keeping up with them is exercise. So I'm asking people to find something that they love to do, and whether its to go out and pitch a ball... So maybe run around with your kids, or put on music and dance around your house, but just get yourself moving... Because I think that's the biggest problem with people; they don't know how to get up and move.
Moderator: What types of exercise activities can I do with my children?
Henner: Put on music and dance around, or play follow the leader... put on a great CD, and go all over your house, and take turns imitating one another, and you won't believe how much exercise it is. Children will get more creative, more physical... and you'll have to follow them. Or go out, throw a ball around, whatever you can do with your kids. I sound like a sports person and I'm not!
Kydnew_WebMD: I am thinking ahead to Easter - what do you do with your kids re: chocolate and candy baskets?
Henner: This is how you do it; there's a great company called Tropical Source with non-dairy non-sugar chocolate. And what I end up doing is for our big Easter Egg hunt, I put some of the Tropical Source chocolates in there... and there are so many products out there, and they have wonderful non-sugar, non-dairy chocolates. Right. Absolutely. They have great licorices and things you can feed your children that are still sweet and pleasure-like, but won't give them that kiddy-cocaine rush that sugar does.
Moderator: I have a boy who is 7 and a girl who is 9. They want to take yoga lessons; are they too young?
Henner: I think if you go to a reputable place, yoga is very strict and very strong. I think you need somebody who does a combination of yoga and more exercise. I don't think they can do the really intense moves... You have to wait until certain bones are developed for those real strict moves. But a beginners class.
Quick GuideDiet for Stress Management: Carbs, Nuts, and Other Stress-Relief Foods
So many people, and I have this one friend, and she comes over and helps me with my own clothes, and she has this tip -- "shopping your own closet". If you're used to seeing a jacket and skirt together, break them up and don't be afraid to mix vintage with modern clothes, or a jean jacket with satin skirt... Don't be afraid to break things up and see your wardrobe in a different way. You can hang things up differently so you'll never see clothes in the same way. For example, here's just a little satin skirt and top. And I've never worn these together. But I wear these all the time with black jeans... And the skirt, I'll wear with something like a jean jacket, and I'll put this over this. And I'll wear this with black pants... Or I'll wear this with a black turtleneck... So you think of your different pieces, and you've got 7 out of 3 pieces. Just break it up, and if you think that way, not only have you saved money, but you'll be more creative. Believe me, I've had so many things in my wardrobe.
A great thing for people to do, is go to the store and you don't have any money or credit cards, but see what's out there. And then you go home to your closet and see what's in there. I'm big on constantly going through wardrobes and cleaning out. People look so much thinner and healthier if they sat straighter or stood up straighter. It also makes a better presentation.
One of the tips that's really good to do, is when you get into your car in the morning, sit straight and adjust your mirror to that position... and in that day, when you get back into your car... I was coming down Beverly Glen today, and I saw a woman put on her entire makeup. She was good! But I knew she couldn't see me because the rearview mirror was focused on her. So when you get back into your car, don't adjust your mirror down, re-adjust your posture.
I think it should be on your body. What you do is that you have to find your center, and I'd like us to find our center now. Get on the floor and put your legs up on the table. If you just completely relax, and feel your back pushing against the floor, so you're tucked under... That's your center. That's what you want to feel all day long. As if your back wasn't arched, but supported by the floor and your butt is tucked under. Everything can move from there; you can do anything from there.
Moderator: When should people start worrying about their posture?
Henner: I think you can see it in children. Posture is very learned; people say that people have their father's body.... but they develop by following that posture.
Moderator: What types of nutritional supplementation can help with posture?
Henner: I think the best kind of nutritional advice I can give anyone is that if you're eating live food, fresh real food... you're food combining and not eating the things that create a full intestines... if your stomach is cleaned out and you're walking around with 3 days of undigested food, you're not going to have good posture. The more efficient your body is working, the more centered you're going to be. A good nutritional diet is more important for your diet than anything else.
Moderator: What are common ways that we damage our posture?
Henner: Making your purse way too heavy. Let's say I carry my bag all the time on my left, so for a few days, I'll carry it on my right. No, no, ... I never carry a heavy bag. So either switch sides or wear the strap across your body, so you'll be in balance. If you're mindful of it, it's amazing how many things you can do during your day to change your posture.
Moderator: Thank you all for your questions! Please keep them coming!
Henner: Kids are walking around like this! And you know they're going to have trouble as adults!
Moderator: What can I do to correct posture?
Henner: I think you have to find your center, I think taking something like a dance class or yoga will definitely help you, where you stretch your body... any classes that are concentrated on elongating you. But throughout your day, check your posture, and if you find yourself like this, sit up straighter.
Al_Pavy_WebMD: Where should I keep my arms when I do sit-ups?
Henner: You can put them in different places, but when I do sit-ups... I always put them behind my head like this, but I always make sure my back is completely flat against the floor and my knees are up, so its almost like having a large beach ball in this area, so when you come up, you're coming up around something. Right.
This is a motivational tip I talked about, and I don't know why this is true, but when somebody pointed this out to me... give any problem, drama, crisis, or the way you feel about something... you give it 36 hours and you watch it change. Let's say you have a fight with somebody, if you wait 36 hours, you'll see the fight so differently. You just have to wait that time. Or you watch anything; let's say you feel bad about something, and you feel rejected as an actress. But if I hear that I don't get a job that I auditioned for, within 36 hours, my perspective changes. Just wait the 36 hours, and the world or your thinking will shift. You'll feel a lot better about it. So many people want to put any feeling they have right into action; they think it's going to make them feel better. But your feelings aren't going to kill you, just don't take action on them.
Moderator: What are some ways to reduce stress?
Henner: I think definitely exercise. Whenever I'm stressed out, I take a walk or get on the treadmill or dance. If you're stressful, the worst thing you can do is buy into the stress and do something that's going to make you more stressful. I think you're so much better off if you're stressed, to deal with that stress by exercising and taking care of yourself. The biggest thing I recommend is that you do something nice for somebody else. And that takes that negative energy from you and puts it in a positive way towards somebody else. There's a stress-buster right there! (There's so many little things we can do for one another, that we miss the opportunity to do!
I recommend people take a week off of soy products, that during the purple week, I wasn't letting people get soy just in case they were taking dairy out of their system. Here, we combine different soy products so they become a little more complicated, but a little more festive and enjoyable. The first week, we were so strictly food combining, proteins and vegetables, but this time we're adding some beans. Because they're the great connected. It's funny because everything I talk about is great information that I've read and experimented with, and I know has worked for me and other people. I feel that I'm the messenger, and I want to share what I find with the world.
Did you have soy beans with the sushi? It's better to have beans than peanuts.
Moderator: Is there a substitute for regular eggs?
Henner: I think eggs are interesting, if you get free-ranged where the eggs don't have hormones and antibiotics.... I eat egg whites. But if there's a whole egg in a healthy cake recipe, I'll eat that as well. But there are wonderful egg substitutes. The better ones.
Quick GuideDiet for Stress Management: Carbs, Nuts, and Other Stress-Relief Foods
Moderator: What is your opinion on sushi? Is it as healthy as everyone says it is?
Henner: I'm a big sushi lover, because I love the raw fish. I think you have to be careful, and go to a reputable place, and be careful about what you order. You never give sushi to a child under 5 years old. My kids go to sushi bars with me, but they'll have California rolls with the cooked crabs... Right, they always eat soybeans after.
Think of your face as this wall that needs spackle in a few areas. One of the things I love is this pencil... It looks like the color of skin, and it just fills in the little spots... You put on your own makeup, but do you put on concealer? Why don't you put it on? She's very easy; I wear base. I put concealer on my eyes first. Certain people, if you've got your period or if you're tired... Right. You might need a little bit of concealer. So you put on the inside of your eyes... Let's say we want do this a little bit... It would just smooth out your face a little bit.
I'm the best person to go to on a vacation, because I'm the person like "do you want something to drink? A magazine?"
So I do have flaws in my face, so I'm always filling in the dents, bites, my moles... So now, your blush. You put your blush... You gave me a girl that never wears makeup!
Moderator: How much is too much makeup?
Henner: If you can see a strong, heavy makeup on somebody and tell exactly where they've put it... it's too much. Afterwards, you want to take that same brush... and what you're going to do is go over it... It just smoothes it all out. And I'll take the same brush I put the blush on, and take another brush... Just take that brush and put it on all those other areas... just powder. And I've got a smaller brush to go around the other areas. So you don't do your eyes or anything? I think people look better on makeup, but unfortunately on camera...
Moderator: What are some of the effects of using makeup all the time on the skin?
Henner: I think it clogs your pores, and one day a week, preferably two, you should wear absolutely nothing and let your skin breathe. I call it "no-makeup" Sunday. What you should do is make sure you have a mirror and nice even light coming in, because otherwise you'll put it on in fluorescent light, and it'll look garish outside. So look at your makeup during the day. Makeup should always look natural. So one thing to do is powder over it with light powder. You're welcome!
I think everybody should have their sock drawer organized. But another thing is that when you exercise, you should wear two pairs of socks. In the book, I recommend Vaseline but I don't do that anymore. It's the most amazing cream I've ever found. Put this on and wear two pairs of socks... and you won't get any blisters while you're working out or have any foot problems, because the socks will absorb the moisture, and having two socks will keep your feet from rubbing against the sock or shoe.
Years ago, I came up with this concept. My house was 8 people, 1 bathroom, dancing school in the backyard, everyone hung out, and it was like a big hamper. This is the day I'm saying, "let's unhamper ourselves", and we're going to look at the things we have one, and try to be a little less hampered.
Blaine_Moderator: (laughs!) Is there a pin I can put on the spot on my tie?
Henner: Maybe it's time to clean out those receipts in your purse, go through your things, anything messy get fixed...
Blaine_Moderator: Change the bag from 5lbs. to 2lbs. ... easier on your posture.
Fay_Moderator: Mm hmm ...
Moderator: To ask Marilu a question, please type /ask followed by your question (e.g. "/ask How are you?")
Henner: Right. And you're going to do different things. So one of the tips I talk about is "tweeze please", so you want to get rid of any of those stray hairs on your face, body...
Fay_Moderator: I saw that! Right, right.
Henner: And you know which ones I'm talking about.
Blaine_Moderator: Marilu, your discussion on organization ... there's a question here... let me read that to you ...
Moderator: How does organization help your health?
Henner: Health is a total picture, and I can usually tell if someone's healthy... and by looking at their gym bag, purse, how they organize their desk... How they organize themselves outside is a reflection of your inside. There's consideration and care for your environment; if your mind is all crazy, your environment is going to be crazy. You need a sense of order, so you're not all over the place, and it's much better for your health, so you won't be all stressed out. You'll know what you have, and be able to assess that situation.
Blaine_Moderator: I'm assuming if you're organized and you know where your food is and where your workout clothes are you can eat more properly ....
Blaine_Moderator: And, I read that the average American spends 45 minutes a day looking for things.
Henner: So think, you'd have 40 minutes to take care of yourself.
Fay_Moderator: Yes, absolutely.
Henner: Getting back to Hamper Day, one of the other things you can do... we wear so many black clothes these days, and those clothes fade in our laundry... so we add a cup of vinegar into the final rinse, so it brings the black back into your jeans, clothes...
Fay_Moderator: Ah! That's good!
Blaine_Moderator: Just a cup of vinegar?
Henner: I'm talking about socks or anything like that.
Blaine_Moderator: I never wear black, so I'll remember that! (laughs)
Fay_Moderator: That's a great suggestion.
Henner: Health is also about presentation, and you can fake your way to health, people will think you're feeling better... and it becomes one of those self-fulfilling prophecies.
Blaine_Moderator: Marilu, I'm going to move you along, cause I can't wait to get to this cooking. I know that if the users go to your book, The 30 Day Total Health Makeover they can read about 'Hamper Day' ...
Henner: One of the things I talked about... there are so many times people think health food is its own cuisine, and when I talk about health food, I'm talking about whole natural foods, and you can take a piece of fish and turn it into a trip around the world. By adding certain spices to a piece of chicken, or using certain spices in rice dishes or on a salad, you can have an international cuisine.
Blaine_Moderator: See, my problem is with tofu.
Quick GuideDiet for Stress Management: Carbs, Nuts, and Other Stress-Relief Foods
Henner: People think tofu is a block of white.
Blaine_Moderator: You've encouraged me to eat it and I'm trying to eat it .. but ... How do I make it tasty?
Fay_Moderator: Also in menopause, yeah ...
Blaine_Moderator: Men with prostate cancer. Yes.
Henner: Soy is the most perfect food.
Henner: I went to this event in Mississippi, and we stayed with this family... And they had this block of tofu for dinner!
Fay_Moderator: (laughs!) They didn't know what to do with it!
Henner: They didn't know what to do!
Blaine_Moderator: Well, how do you prepare it Japanese style or something like that?
Henner: You can use it in a quesadilla or different things; you play with it. All of these things add different flavor; you use the tofu differently and in a cake.
Blaine_Moderator: All of these things add different flavor ....
Henner: You can use it to make maple tofu pie!
Henner: These are all the things I'm thinking about.
Henner: It's for my new book.
Blaine_Moderator: I can't wait!! Can we cook ... We're going to move on to the 'Healthy Miso Salmon' ....
Henner: What we do is take a piece of salmon, and add two tablespoons ...
Blaine_Moderator: While you're dragging that out, I have a question ...
Henner: Salt certainly, things like that.
Moderator: I have to watch out for my sodium intake. What are spices I have to look out for?
Henner: There are so many spices that don't have salt.
Henner: If you're eating the food your body intended to eat, everything starts adjusting.
Henner: It's all about getting back to your natural appetite.
Blaine_Moderator: What have you got on the table here?
Henner: I have miso paste, a piece of salmon, and what you do is put it in a glass dish...
Fay_Moderator: We have a spoon!
Henner: So what we're going to use it 3 tablespoons of ...
Blaine_Moderator: Now what are you putting in there again?
Henner: I'm putting in miso paste, which is made from soybeans.
Henner: And you can get this in health food stores.
Blaine_Moderator: And, one can get this where?
Henner: This is for winter and autumn, and this is for spring and summer.
Fay_Moderator: Now, there's two types .... I'm always confused? Oh! I see. Because they're so macrobiotic, those Japanese, they really are.
Henner: They eat according to nature and the seasons.
Blaine_Moderator: Mm hmm.
Fay_Moderator: Right. Well, unfortunately our supermarkets reflect that we can get anything anytime we want.
Henner: We're going to put 3 tablespoons of vinegar, and put 2 tablespoons of minced ginger, and make a paste out of this.
Blaine_Moderator: Okay this looks good.
Henner: And put it on the salmon and let it marinate...
Blaine_Moderator: Marilu, do you do all your cooking at home?
Henner: My husband is the chef.
Fay_Moderator: Oh really?!
Henner: Once I met him, I went "okay". He's brilliant.
Blaine_Moderator: All right guys, remember that! Learn to cook and you'll be all right!
Henner: That crucial fifth date... I went on this date and he created such a meal...
Fay_Moderator: That was it! He's a chef!
Henner: In the end, you're going to take a spatula and scrape that paste off.
Fay_Moderator: Okay. Oooh! Okay. Do not cook it with all this stuff on top of it.
Henner: And then you broil it. And it's unbelievable.
Blaine_Moderator: Okay, and then you broil it.
Henner: And you serve it with steamed green beans. What you want to do is break them up, because a lot of times people cut everything and ruin a lot of the natural vitamins in the beans.
Fay_Moderator: Right. Okay ... now would you steam these, Marilu?
Henner: Steaming is the best thing, because it'll keep all the vitamins in your food. If you're going to boil something, then you plunge it in quickly. And it keeps you from losing the vitamin A and C.
Blaine_Moderator: Nice crispy vegetables, still, right?
Henner: I also have steamed soybeans.
Blaine_Moderator: While you're pulling that out, can I present another question .../
suez9_WebMD: I am trying to eat the fish in the program but I don't like tuna steak, I can't find some of the fish in our markets and some of the recipes are too big for just one person. Any suggestions?
Henner: Pick up the recipes you like, and maybe you can have it over 3 meals, or have it over 2 meals. So what you can do is make it, but then use it for a different day. If you don't like fish, you can substitute like crazy on this program. This program is for you. Use it to make it convenient for yourself. These were suggestions of the kinds of meals you should have, but you don't have to eat it as exactly as I describe it. There are some things that people will make for a few days and it'll be their meals for a few days.
Blaine_Moderator: I do. And, I know some of the initial comments from people -- when you talk about fresh fish and vegetables -- when you compare the cost of soy beans to a bag of chips ...
Henner: What you're getting in terms of your nutritional value is amazing.
Fay_Moderator: Mm hmm.
Henner: I just did something for Healthy Dining, and it's all about taking restaurants and making healthy foods. And the statistic is that every restaurant meal, on the average, is between 1000 - 2000 calories, and between 50 to 100 grams of fat.
Henner: And we're eating in restaurants 45 times a week.
Fay_Moderator: Sure, sure ... much more than most people around the world.
Henner: So what's happening is that we're not going to restaurants for a special occasion anymore...
Fay_Moderator: Right, right ... as our regular ...
Blaine_Moderator: Fay, how do the soy beans taste? Now remind us of what you've done with these soy beans?
Fay_Moderator: They taste great! My kids love these!
Henner: What you do is get salted boiling water, and you let them get the water boiling, and then pop them in for 5 minutes, and then you can just squeeze them in your mouth.
Blaine_Moderator: Lots of protein and lots of phytoestrogens. Good.
Henner: It's the healthiest thing you can possibly be eating.
Blaine_Moderator: I rushed you on the cooking cause I was so hungry and so anxious to get to that.
Fay_Moderator: Okay, I'm going to put my hair up then ...
Henner: What we've done is take a cleanser, like a gel, and what we did is put in oatmeal.
Fay_Moderator: Just regular oatmeal?
Henner: It's one of my favorite foods...
Fay_Moderator: What do you feel about colonics? I was talking to someone about that last week ...
Henner: I think there are so many people that go for colonics, and say nothing came out. But I think colonics can be very good, if you go to a very reputable, sanitary place.
Fay_Moderator: We were talking about cleansing out and I was thinking ....
Henner: You can do so much with your food as a start.
Fay_Moderator: Sure. You need a good start (laughs!)
Henner: You also need some time, you may have been traveling and your stomach isn't right... and you may have picked up all types of things.
Fay_Moderator: Why is that when you travel that you immediately get a constipation of some kind.
Henner: Flying is a very yin experience...
Henner: The stress of being with other people, and having to deal with the stress of traveling...
Henner: I think we're more afraid to fly these days because of the statistics. What I'm saying is that everything shuts down.
Fay_Moderator: Let's not! (laughs)
Blaine_Moderator: Somewhere in the back of your mind, everything shuts down! Well, let's see this ... (the mask)
Henner: We've got some cream with oatmeal, and then you put it on, and leave it on for awhile...
Fay_Moderator: Oh, okay ....
Blaine_Moderator: How long?
Henner: Maybe 15 minutes, and then scrub it off.
Fay_Moderator: Now, are you going to bake me, too? (laughs)
Henner: And now we've got wheat germ, which is a little finer.
Blaine_Moderator: We're going to have you for lunch!
Henner: Same kind of job.
Fay_Moderator: Now what is ... oh, just a little finer.
Henner: Its a natural cleanser.
Blaine_Moderator: Now, this is wheat germ as opposed to whole wheat. And, this is just a natural cleanser.
Henner: You can also add an almond paste for a bit of abrasion, or a touch of sea salt. Japanese or Hawaiian sea salt is better to make a scrub.
Fay_Moderator: And, then just eat me!
Henner: And now we'll just take it off.
Fay_Moderator: I wanted to ask you another question about having fruit in the morning ... I have a fruit shake with fresh squeezed orange juice, a banana ... I add a little soy powder. Can I do that?
Henner: Soy is such an amazing thing; it's one of those exceptions to the rule. It almost goes with anything, but it's one of the better bad combinations.
Blaine_Moderator: Such a good sport, Fay! Wow! She looks terrific! (laughs)
Fay_Moderator: (laughs!) I'm ready! I'm ready for tonight!
Henner: It's not the perfect combination, but if you're going to cheat a little, that's the one to do it with.
Fay_Moderator: Okay ... okay.
Henner: I'd actually take the bananas out because that's a worse combination.
Fay_Moderator: AAhhh! Right.
Henner: Because a sweet fruit is going to digest differently from an acid.
Fay_Moderator: Okay, which is a better .... that's a good question about the 15 days, Blaine ....
Blaine_Moderator: Right ... here it is, Marilu ...
suez9_WebMD: Marilu, I have been on the program 15 days and am wondering how I can incorporate products like veggie burgers into the program??
Henner: Definitely! The bulk of burgers, veggie burgers, swap it out... But you can definitely use veggie burgers; this program gives you suggestions and then lets you use your imagination.
Blaine_Moderator: We're out of time! It flew by! I'm going to have you talk about the "Green Week"!
Henner: Next week is Green Week. It's the most balanced, and once you're into the program, this is how you'll live most of your life.
Blaine_Moderator: Any special shopping they need to do to get ready for the week?
Henner: Some things. There's a shopping list in here, but you'll see that the recipes get less like a diet.
Henner: I've had so many incredible women on my website, telling me that once they got into it, they could live on this forever.
Fay_Moderator: So, we're at Day 17.
Blaine_Moderator: We've probably dropped a few pounds, feeling more energetic, feeling more terrific and our socks are organized!
Fay_Moderator: Are kids are in the hamper! (laughs)
Blaine_Moderator: Marilu, thanks for joining us!
Henner: Thank you. I'll see you guys next week!
Fay_Moderator: Yes, Marilu, thank you so much for joining us again!
Blaine_Moderator: And, thanks to all you WebMD users out there, have a terrific week and do join us again for "30 Day Total Health Makeover".
Blaine_Moderator: Good day everyone.
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