1. Why Do I Want a Home Gym? Before you even start your spreadsheet, first ask yourself why you think this is a good idea.  Is it because you want to save money?  Do you prefer to workout alone?  Do you hate the gym scene?  For some, working out at home can end up boring, dull or unsocial.  Be sure that if you love being around people and the social aspect you aren’t being shortsighted by wanting to save money.
2. What Activities Motivate You? Now you need to start a spreadsheet or chart.  Make a list of your ideal activities…maybe it is yoga, maybe it is strength training, maybe it is cardio, maybe it is dance.  In the first column of your chart, list ALL of your favorite activities.  Then rank them in order of most enjoyed to least enjoyed.  Make sure they are activities that motivate you to exercise.
3. What Equipment Do You Need? Your next column should address the equipment you need for your different activities.  Some equipment you’ll need may include: a DVD player and television, free weights, a treadmill…etc.  Don’t forget some of the required “accessories” that go with each activity.  For instance, if yoga is on your list, remember to include a yoga mat, blocks, etc.  If you are interested in free weights, remember to include a bench.  For abdominal exercises, think about including stability balls, medicine balls and a mat.  Be as thorough as possible.
4. How Much Space Do You need? This is very important.  Underestimating how much space you will need for an ideal gym environment is one of the biggest mistakes people make.  If a space is too small or crowded, you will HATE using it.  As a result, the next column of your spreadsheet should address the space requirements for your activities.  This includes the equipment storage space, circulation space and the floor space required.  Here are a few examples of appropriate space allocations for various activities:
   1. Yoga: 8′ x6′ min. floor space per person + storage space for mat, blocks, etc.
   2. Dance/Aerobics: 12′ x 12′ min. floor space per person + space for TV and DVD player + storage for other equipment (e.g., steps
   3. Free Weight Training: 8′ x 8′ min. floor space per person + storage for weights + storage for bench and other equipment
   4. Cardio Equipment: Dimensions of equipment + 2′ extra space on each side
   5. Nautilus: Dimensions of the equipment + 2′ – 3′ minimum extra space on each side
5. How Much Does it All Cost? In the last column, approximate how much each activity will cost you to have in your home.  Factor in the equipment and the storage pieces you may use.

Once you have all of these pieces of information, you will then be ready to assess which activities are doable and which aren’t, how much space you’ll need for your home gym and how realistic it is from a cost perspective.  Further, having this information will also give you perspective on what it might cost to create and build your home gym.

Do you have a gym in your home?  Does it motivate you to exercise?

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1. Buttering You Up: To get their way, manipulators will often make you feel good so that they can then ask you to do something that they want.  The person may first compliment you or tell you what a wonderful job you did on something.  Making you feel good will, in their mind, make it difficult for you to say no…after all, you wouldn’t want to disappoint them or give them reason to think you didn’t deserve the compliment in the first place. What you can do: Return the compliments and the niceties before saying no.
2. Guilt: This doesn’t only pertain to Catholics and Jewish Mothers; guilt trips have been a successful manipulation tactic for centuries.  The saddest part of this strategy is that the victims of this tactic succumb to the manipulators’ demands because they feel they HAVE to, not because they WANT to.  In personal relationships, this sets up a co-dependency that is extremely unhealthy.  What you can do: Ask the individual if they want you to do something because you have to or because you want to.  If they say they want you to want to do it, tell them that you don’t and that they are trying to force you into something you don’t feel comfortable with.
3. Broken Record: Probably the most obvious of formats is the broken record tactic.  If a person asks you enough or pushes their agenda enough…constantly repeating the question or request over and over again…in slightly different ways, the victim will inevitably give in and give them what they want.  Oye!  What you can do: Ask the individual what they don’t understand about the word “no.”  Tell them that asking you over and over again isn’t going to change anything and that they are inappropriately over-stepping boundaries.
4. Selective Memory: This one gets me the most.  You swear you have a conversation about a plan and everyone is on the same page, and then one day, the manipulator pretends to remember the conversation completely differently, if at all.  What you can do: Record your conversations…seriously!  Okay, maybe not.  At least have a witness that you can count on to back you up if the person pulls this shenanigan.  Call them out on the fact that they conveniently change the game to fit their needs.
5. Bullying: If a person doesn’t get their way, they make you out to look or feel like the bad guy…like you are the wrong one.  What you can do: Be firm and tell them that their bullying tactics are inappropriate and unacceptable.

Keep your eyes open for these behaviors and continue to stand your ground to ensure that you aren’t a victim of manipulation.  Have you seen any other types of manipulative behavior?

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What causes a relationship to deteriorate to the point of a separation or divorce?

It’s one thing not to get along, but in many relationships, things become downright ugly. What causes such intense anger and bitterness?
Intimate relationships tend to invoke our deepest wounds. We’re all the product of our life conditioning. And since most people come from families with some level of dysfunction, most of us carry emotional pain and dysfunctional patterns into our relationships. Many of these patterns are like viruses, infecting our self-esteem, our lives, and our relationships. Those closest to us know exactly how to invoke our deepest wounds, which is why people react so badly in the midst of divorce. They think it’s the other person who’s causing their pain, when, in fact, they’re both replicating the dysfunctional patterns learned in childhood in their own marriage.

How can people stop the cycle of anger and destructive behavior in the midst of a separation or divorce?
When a relationship deteriorates to the point where the partners become what I call “intimate enemies”, the best approach is to find a professional who can help them cut through the symptoms of their issues—which are often disguised as anger, resentment, jealousy, or infidelity—and  address the root causes of their problems. This is especially important when there are children involved, because they still have to interact as parents. Regardless of whether the couple stays together or divorces, the only way they can co-parent in an amicable and constructive manner is for them to become aware of the dysfunctional patterns they each brought into the relationship. Once they’ve identified what they are, they need to do the personal-development work needed to change them. If the destructive behavior continues, it will inevitably cause deep emotional and psychological damage to their children, and the legacy of dysfunction will pass on to the next generation.

1. Make a List. I’m sure you already figured this one out.  However, it is important to reiterate.  There are times when I run to the store without a list, and when I get there, I “add” things I might not necessarily need…like ice cream.  Make your list and categorize your foods by the aisles they are in.  When you get to the store, make sure you stick with the list.
2. Eat a Pre-Shopping Snack. Studies have shown that people who grocery shop on an empty stomach are more likely to buy more food and foods that are less healthy than if they go shopping on a full or half-full stomach.  You don’t need to eat a whole meal beforehand, but definitely eat something so that you don’t feel hungry.
3. Leave the Kids at Home. I understand that this isn’t always possible, but if it IS possible, leave your kids at home, with your spouse or their grandparents while you do the grocery shopping.  Kids, unfortunately, don’t always appreciate your attempts to keep the household healthy.  I’ve seen many parents succumb to their child’s demands to spare an embarrassing scene in the grocery store, only to find their cart filled with unhealthy foods.
4. Stick to the Perimeter. Avoid aisles that contain “junk” or unhealthy foods.  Many of these foods tend to be located in the center or inner aisles of the grocery store.   Most healthier or “whole” foods are located in the perimeter aisles.
5. Keep it Fresh. Each grocery gets deliveries at different times.  When it comes to purchasing meats, eggs, produce and fish, it is best to get them as fresh as possible.  Unfortunately, delivery times may vary, depending on the food.  Prioritize purchasing fresh produce, as produce is most likely to lose nutrients over time.  Also, look at the expiration dates of the foods you buy.  Often, the freshest foods are located on the bottom or in the back of the shelf.

Do you have any tricks to make your grocery shopping experience as healthy as possible?

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1. 6:1 Weekly Calendar. Create a holiday event calendar where non-event days are color-coded light blue and event days are color-coded bright red and weeks with multiple events bright yellow.  Events include extended family dinners, work and social parties, and happy hours.  When possible, aim to have no more than one “event” a week…or a 6:1 ratio of healthy days to indulgent days.
2. Plan for the 5:2 or more Weeks: Weeks that are at higher ratios than the 6:1, can cause us to “blend” one celebration into another, and before you know it, we eat as though every day is a  holiday…with or without an event to attend.  When you have these weeks do the following:
   • Exercise: Exercise an extra 20 minutes each day you exercise and add in an extra day of activity.  Also, walk as much as possible to get where you are going.  This will help burn off extra calories consumed.
   • Non-Event Day Nutrition: On non-event days, drink protein shakes for breakfast and lunch (try the apple banana and the berry shake recipes).  They are high in fiber and other nutrients, but will help you keep your digestive tract in working order to keep waste moving through your system.  Have a sensible dinner of salad and some lean protein.  And, when eating snacks between meals, stick with vegetables and fruit.
   • Event Day Nutrition: Do the same as on non-event days, but skip snacks.  Right before your event, however, drink two glasses of water (16 oz) and eat a snack that is well-balanced with healthy fat, fiber and protein (E.g., an apple and a quarter cup of nuts).  This will help you avoid extreme hunger at the event.
3. At Events. Indulge with purpose and in the things that are worth it.  Decide want you want to indulge in before the party – alcohol…dessert…chips – so that you can keep yourself in check from over-indulging.  Meanwhile, fill-up on things you know to be healthy, leaving little room for unhealthier foods.  Here is a good order in which to eat:
   
   • Fibrous Vegetables (leafy greens, carrots, cucumber, peppers, celery, onions, etc.): High in fiber and low in calories.  The more you eat before consuming other food, the better.
   • Lean Protein (turkey, fish, chicken, ham, lean red meat): Protein helps fill you up so that you aren’t left feeling hungry later.  Further, lean proteins aren’t as high in fat as those that aren’t lean.
   • Starchy Vegetables (potatoes, yams, corn, peas): These are higher in calories than fibrous vegetables.  So eat in small amounts.  Avoid creamed starches (such as creamed corn) or those that contain butter (such as mashed potatoes).  Opt for baked instead.
   • Fruit: For dessert, look for those that are made with real-fruit which has tons of vitamins and minerals, and fiber…all good for you!
   • Snacks, Sweets and Alcohol: These are highest in empty calories…so aim to eat these last or in the smallest amounts!  Try splitting pieces of cake with another person.  Stand away from the foods you know are bad.  And, aim to drink alcohol in moderation (one to two drinks per event or day).

As you experience the holiday season, enjoy! Don’t obsess about weight gain, just be smart about your habits and choices!

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Ironically, my attempt to do everything has counteracted my ability to actually focus on a goal and achieve it.  My walk gave me the down-time necessary to set a couple of goals for the next month or two and, within minutes, I found my funk slowly dissipate, my mood begin to lift and new-found energy percolate.

Although I fully admit that I’m a bit of…okay, a lot of…a type-A personality, the reality is that the simple act of goal-setting is very important to each and everyone of us and our overall well-being and happiness.  Here are some reasons why:

1. Direction: Without even the smallest of goals, it is easy to feel as though we lack direction or are lost.  Having goals focuses our energy, and enables us to work towards something we value.  When we feel as though we are floundering or aren’t quite sure where life is going, setting goals can help us get back on course.
2. Individual Purpose: Goals, whether big or small, are vitally important to giving us individuality and purpose.  Goals can be personal, social, political…anything that you find important to you and your life. Goals are individual to you and your needs, wishes, desires and dreams, and so, YOU drive what they should be.  They make you who you are and allow you to be who and what you want to be.  No one can take that away from you.
3. Boosting Self-Esteem: Without goals we don’t have accomplishments.  Every time you set a goal and reach it, you prove to yourself that you are capable of achieving what you set out to achieve.  This results in a natural boost to our self-esteem and a deeper belief in oneself.
4. Positive Reinforcement: When we accomplish our goals, we reinforce our belief in ourselves to set and accomplish new ones.   This helps to muffle negativity, doubt and fear, making way for a “can do” attitude that helps us continue to strive.
5. To Reach our Full Potential: Goals enable us to move beyond our comfort zone and become the best we can be.  They allow us to take-on new and exciting challenges and help us grow as individuals.

Are you a goal setter?  Do you feel “lost” or in a “funk” when you aren’t working towards a goal? What positives do you see or feel from setting goals?

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People have extolled the benefits of red wine for centuries, but since the 1990s, it has been shown to be a “superfood” many times over, protecting the body from heart disease, stroke, cancer, and countless other chronic maladies. A diet that includes moderate amounts of red wine can reduce mortality from these afflictions by 30 to 50 percent, according to some studies. But one group of people isn’t so thrilled by the good news about red wine—people who prefer white wine and feel that their beverage of choice has been unfairly maligned.

It’s in the Skin
The reason red wine gets so much credit is that it’s full of a potent blend of some of the strongest antioxidant chemicals found in nature—even more potent than vitamins C and E, which are considered some of the most powerful. Besides polyphenols, flavonoids, phenolic acids, and other bioactive compounds, red wine contains resveratrol, a chemical that has shown remarkable promise in protecting the heart and brain from damage, reducing inflammation, and reversing harmful health conditions. These helpful compounds, found in the skins of grapes, appear more abundantly in red wine than in white, because red wine grapes stay in contact with their skins for much longer in the winemaking process, while white wine grapes are separated from their skins early on. So naturally, much of the published research shows that when it comes to preventing colon cancer, stroke, diabetes, and heart disease, red wine should be people’s beverage of choice.

White or Red … or Both?
Not all researchers believe in the power of cabernet over chardonnay, however. Some studies have found no discernible difference between the health benefits of drinking white wine versus red. Besides the chemicals that are unique to wine, alcohol itself can be a powerful and beneficial compound (in moderation, of course); it increases the absorption of other antioxidants, boosts the level of good (LDL) cholesterol, thins the blood to prevent heart clots, and promotes relaxation, which can help avert stress-induced illnesses. Since white and red wines contain similar levels of alcohol, in this respect, they have the same positive effects on the body.

1. Hydrate. Approximately 65 percent water, our bodies require substantial replenishment of H2O to function properly.   Proper hydration flushes toxins, ensures proper digestive and body functions, curbs hunger and helps fight aging.   Opt to drink water (you can add lemon, cucumber or a splash of juice for flavor), unsweetened green tea or club soda.  To approximate how much your body needs, divide your weight (in pounds) by two.  The result equals the ounces of fluid you should drink each day. * This hydration formula doesn’t work for people who are obese.  As a result, if you are 50 – 100 percent above your ideal body weight, consult your physician on this subject.
2. Get Your Zzz’s. Adequate sleep is highly beneficial to your health as well as your waistline.  Those who get seven to eight hours of sleep each night tend to weigh less than individuals who are sleep deprived.  Try to go to bed at the same time every night and wake up the same time every morning.  Also, promote sound sleep by avoiding caffeine after noon, eating at least two to three hours before bedtime and limiting alcohol intake.
3. Strength Train and Exercise. Strength, cardio and flexibility training are all important to keep bones and heart strong, metabolisms high and bodies free from injury.  Find a variety of activities you enjoy and get in one or more (for approximately one hour) at least three times a week.  This should include two 20 to 30 minute sessions of strength training weekly.  Instead of weight lifting, you can enjoy Yoga and Pilates (both incorporate strength training) as well as other forms of exercise that require muscular strength.
4. Drink Moderately. Alcohol has seven calories per gram of alcohol, as compared to nine calories per gram of fat and four calories per gram of protein and/or gram of carbohydrates.  Alcohol in moderation, however, can help raise HDL, the good cholesterol.  Recent research suggests that the heart-health benefit of alcohol is increased if moderate consumption is consistent: three-to-seven times a week, as opposed to sporadic consumption. To balance the benefits with the calories, women should limit themselves to no more than one drink a day; men, no more than two. One drink is 4 ounces of wine, 12 ounces of beer (a bottle or can) or 1 ounce of hard liquor.
5. Manage Stress. Stress is part of life.  Managing stress, so it isn’t overwhelming, is critical in maintaining a healthy lifestyle.  When we are over-stressed, we find reasons to soothe ourselves and, often, we do so with food.  Exercising, getting enough sleep and spending down-time alone or with loved ones, are all ways to help diminish the impact of stress on our lives.

Don’t forget to eat healthy too, but remember that other healthy habits are just as important!

Adapted from “GET REAL” and STOP Dieting! Copyright © 2009 by Brett Blumenthal. All rights reserved.

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Too many sweets can increase your chances of gaining weight which in turn can lead to type 2 diabetes. An acceptable sugar substitute in food would lessen that risk but are we trading one problem for another?

What’s the Latest?
Last December 2008, FDA approved a sweetener marketed under the names Truvia and PureVia. Rebaudioside A, one of the components of the stevia plant is extracted and used as a sugar substitute. The stevia plant grows in Paraguay and Brazil and has been used for centuries in South America.

Although Truvia and PureVia are now deemed to be safe for human consumption many experts feel that it’s premature and more studies should be conducted before allowing Truvia and PurVia to be added to food and beverages.

History
Artificial sweeteners have been available since 1870 when saccharin was discovered and used in chewing gum, soda, and breath mints. However, subsequent studies revealed that saccharin caused cancer in rats and in 1970s the substance was banned.

New products thought to be safe soon entered the market and became increasingly popular. “Sugar-Free” became synonymous with “no calories” encouraging guilt-free consumption.

Here is a review of the best-known sugar alternatives currently in use:

• Aspartame is sold under the brand names Equal and NutraSweet. Numerous studies have shown a link to a variety of cancers. One study pointed to a higher risk of developing brain tumours, lymphoma and leukemia.
• Sucralose is marketed under the name Splenda. Some studies have suggested that although it is used as a sugar substitute it may actually promote weight gain. There is also some evidence that sucralose could have a harmful effect on the digestive system.
• Cyclamate is also known as sodium cyclamate and calcium cyclamate. Sweet ‘N Low is a brand name for one artificial sweetener that contains cyclamate. Numerous studies have linked cyclamate to cancer in animals.

Many years ago, the famous film star Gloria Swanson was reputed to have said” I wouldn’t put sugar in my cupboard, let alone in my body.” Before jumping to diet sodas and artificial sweeteners, perhaps we should consider moderation.

By Natasha Morgan of Not Just The Kitchen

When you take a mind-body movement class you are instructed to be present and aware of your mind-body connection.  As you purposefully breathe while moving or holding a posture, each part of your body should be awakened and thought about.  Form becomes key as you move…turning your hip out…pulling your abdominal muscles in…lengthening your leg…or rounding your back.  Breathing and mindful movement become the focus and your stressors take a back seat.  You simply cannot continue to dwell on negative things when you have to focus on form and breath. Instead, you become present as you think about and honor your body from the top of your head to the tips of your toes.  With gentle persistence the initial challenges of being “present” can be overcome and embraced and a release from negative stressors is highly possible.

One friend told me that if it had not been for her daily practice of yoga she might have gone over the edge when her husband lost his job.  Her practice helped her stay grounded and know that they would get through their trial. Clients tell me that at the end of class they often feel like crying because emotions have been allowed to surface.  Crying is a release.  I encourage them to let it out!  Others say class feels like they have received a massage. They might have come into class in a mad hurry only to leave relaxed and better able to conquer their tasks in a balanced way.

The studies are growing on how mind-body fitness affects stress.  One study from March 2008 documented in the Annuals of Behavioral Medicine found that Hatha Yoga, an type of mind-body fitness,  reduced perceived stress and also decreased cortisol levels.  Cortisol, a useful and necessary hormone released by the adrenal glands, aids in glucose metabolism and blood pressure control among other things.  But, in our high stress culture cortisol release can become constant thus shutting down the body’s ability to relax.  High levels of cortisol can cause hypertension, suppressed thyroid and immune functions, and increased abdominal fat among others.  We have to do something to counter this constant state of stress so that we can relax and allow the body to function properly.  When compared with African Dance (cardiovascular movement) Hatha Yoga was much more successful in reducing cortisol levels.

There are obvious fitness benefits to adding mind-body exercise to your regime.  Increased strength and flexibility, balance between muscle groups, and learning proper mind body techniques to apply to other parts of your fitness training are all acquired.  But, I think for most, the best part of choosing to engage in mind-body fitness is the new perspective on life that is likely gained after each and every session.

If you have tried a yoga class only to leave in haste because it was too boring or not your style, I highly encourage you to give it another try!  There are so many forms of functional mind-body fitness that there is bound to be one that will fit your needs and one that you might even grow to adore!  Further, you can engage in mind-body fitness in any number of ways:  From attending classes in a local private studio to trying your local group fitness yoga class to buying a DVD!  Mind-body fitness is available to fit all budgets.

Give it a try.  You owe it to yourself!

Health Benefits

1. I Spy with My Little Eye: We had an optometrist in our family who would always discourage eating carrots…he felt that they would put him out of business!  Carrots are high in beta-carotene which helps to protect vision, especially night vision, as well as provides protection against macular degeneration and senile cataracts.
2. Heart Protection: Carrots are very high in carotenoids, a type of antioxidant.  Studies have shown that diets high in carotenoids showed reduced risk of heart disease.
3. Cancer Prevention: Also, because of their high antioxidant content, carrots are helpful in reducing risk for breast cancer, cervical cancer, colon cancer, lung cancer, prostate cancer among others.
4. Healthy Lungs: Diets deficient in Vitamin-A are said to potentially increase chances of emphysema…especially in those who smoke, or who are often exposed to second-hand smoke.  Cigarette smoke contains benzo(a)pyrene, a carcinogen, which tends to cause vitamin A deficiency.  Eating carrots, however, boosts your Vitamin A intake which can help ward off lung disease.
5. Blood Sugar Stabilization: Studies show that intake of carotenoid rich foods may be inversely associated with insulin resistance and high blood sugar levels.
6. Colon and Digestive Health: Because of their high fiber content, carrots help promote regularity.  Further, because they contain a phytonutrient called falcarinol, which may be beneficial in reducing the risk of colon cancer.

And for the Trivia Fanatics…

1. Carrots are part of the parsley family, which also includes celery, parsnip, fennel, dill and coriander.
2. Carrots were first grown for medicinal purposes, not for food.
3. Carrots can be found in other colors then orange: purple, white, red or yellow.
4. Carrots have one of  the highest content of beta carotene (vitamin A) of all vegetables.
5. Carrots were the first vegetable to be commercially canned.

Ways to Enjoy Carrots

1. Soups: Carrots are a strong vegetable which makes it hold up in soups and stocks.
2. Salads: Raw carrots provide a great flavor and crunch to salads.
3. Muffins and Breads: They provide a natural sweetness which helps you to cut down on the sugar required during baking.
4. Snacks: Dip raw carrots into hummus or yogurt dips to have a balanced, nutritious snack.
5. Side: Steam carrots to create a healthy side-dish with dinner or lunch.
6. Smoothies: Mix with spinach, tomato juice and cucumber to get a delicious veggie smoothie, rich in vitamins and minerals.

How do you eat carrots?  Are you getting a healthy dose a day?

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As much as we strive for healthy relationships, we inevitably encounter individuals who are bullies, toxic or just plain manipulative. Some of these people KNOW what they are doing, but often, most “just don’t get it:”  They have little-to-no self-awareness and feel that they are fully entitled or appropriate in their behavior.  And what’s worse is that they frequently get away with it because others don’t stand up to them.  This enables boundary breakers and convinces them that their behavior is acceptable.  Here’s a news flash: It ISN’T.

The best thing you can do is firmly establish boundaries.  You’ll feel better about yourself and your relationship.  Further, you won’t have to succumb to their inappropriate behavior over and over again:

1. Know Who You Are Dealing with: The first step in this process is to identify those individuals who don’t respect your boundaries.  Doing so will keep you on the look-out for times that boundaries need to be reinforced or put into place.
2. Tune-in: Start paying attention to how these people typically break boundaries.  Some questions to ask: Are they pushy?  Do they ask questions you feel uncomfortable answering?  Do they discuss things with you that are inappropriate?  Do they disregard your wishes or needs?  Do they always prioritize their needs before yours?
3. Trust Your Gut: If you aren’t sure as to whether or not a boundary is being broken, stop thinking and start feeling.  Does something feel awkward, uncomfortable or wrong?  Can you feel an adrenaline rush, but aren’t sure why?  Do you feel nauseous during the discussion?  At times, our guts have better listening skills than our ears.  If you can feel a visceral reaction to the conversation at hand, you can be pretty sure that something isn’t right.
4. Think First, Speak Second: Once you realize boundaries are being broken, think about how you want to react.  Reacting without thinking through your position and what you want as an outcome can lead to an unresolved situation, potential “room for discussion” or more broken boundaries down the line.
5. State Your Position: Tell the person who is breaking a boundary that they are indeed breaking a boundary.  Sugar-coating it…hemming and hawing…playing nice…politely saying no…often doesn’t work with people who perpetually break boundaries.  Unfortunately, many of these boundary breakers don’t have a clue as to the fact that they are crossing a line.  The more obvious you can be, the better.
6. Don’t Back Down: If the person continues to push you on a topic, tell them the topic “isn’t up for discussion.”  The more you stand your ground, the less likely the person will continue to try to push you on things in the future.  No means no.  Inappropriate is inappropriate.  And, boundaries are boundaries.

The more you set boundaries, the easier it will get. Do you have boundary breakers in your life?  How do you handle the situation?



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“Anyone want my Peach cup?…anyone?…I’ll give it away for free!…Please someone just take it so my mom doesn’t yell at me!”

We had a lunch monitor at my school that guarded the trashcan at lunch like a rhino guards a watering hole. She would make sure that unopened food and Tupperware filled with leftover vegetables either went in your belly (and you would have to deal with the taste) or went back home in your lunchbox (and you would have to deal with an angry parent). Therefore, if you didn’t like what you had in your lunch, you either had to trade it, give it away or, heaven forbid, eat it.

Here are a few tips along with actual food suggestions for keeping lunches organic, vitamin filled, and, most importantly for everyone, fun to eat and make (many of these can be made gluten-free as I am allergic and find many kids these days are as well!)

1) Pick a Great Name:

There is a reason why Ritz crackers are more popular with kids than ‘water crackers.’ When you are making kids or teen’s lunches at home, tell them what you are making and call it something really kid friendly using words like cheesy, crunchy and crispy. You can also create a snack (see the ones below) and call it something after your kid’s name, or after your name. You can also use the name of a pet or favorite animal. A kid is much less likely to trade something named after themselves or their dear fluffy! (besides, its much harder to trade something you create—”Anyone want some Randy Ralphs?”

• “Sloppy Frisbees” Get some whole grain crackers with sesame seeds and spread some organic almond butter between two crackers.
• “Laura’s Lettuce Logs” This is a lunch version of lettuce wraps and works really well for vegetarian or even vegan kiddies. Make a large batch of stir-fried chicken, tofu, scallions, peppers or anything chopped small with some low-sodium Tamari. Put some big leafs of butter lettuce in a Ziploc and put the mix in a Tupperware and let them create their own little wraps. You can make a big batch of the filling at the beginning of the week and serve it for dinner too.

2) Use and Name Kid-Friendly Ingredients

Ok, this might seem like an obvious one, but I have a caveat: Call something that is not kid friendly, something that is kid friendly. What I mean is, as adults, we love to fancy things up. Kids like things that look, taste, sound, smell and are called something familiar. There are some great organic, homemade and even ethnic dishes and ingredients that hold really well in lunches. Use them!…but disguise them a little. See my examples:

• “Tuna and Chips” Most kids these days are ok with Pita, but if not you can try tortilla or chips. Get some whole grain pita, lightly toast it in the oven so they are healthy chips and then make some tuna salad with celery and craisins for sweetness (kids love these).

I am a true believer in eating a wide variety of foods to get all the nutrients and vitamins nature has to offer. With kids, it’s much easier to expand their pallet if you pair new foods with familiar ones.

• “Angel’s Ambrosia” Persimmons and yogurt (goat milk is great and you really cannot tell the difference)
• Figs wrapped in organic turkey bacon on little toothpicks (these are really good). I call them “Yummy Mummies”—get it because they are wrapped like little mummies?

3) Make Sure They Eat It at Home—but beware of leftovers.

Before you try something new in lunch, make sure they actually will eat it normally. Try it out as an after-school snack or over the weekend to make sure they like it. Beware: leftovers can be a little tricky. Usually leftovers do not taste nearly as good the next day and they are very easy to secretly dump in the trash. So, if you wouldn’t eat it for leftovers, then do not pack it for your kids. Some great leftovers:

• “Sinful Sweet Potatoes” This one my younger sisters love, especially because it reminds us of a delicious thanksgiving meal. Bake squash or sweet potatoes with some nutmeg and cinnamon. Put it in a baggy with the skin still on and tell them they can eat it like a slice of watermelon. It is actually surprisingly un-messy and utensil free.
• “Noodles” Instead of regular pasta noodles (can be very starchy and not give much vitamins) try Shirataki noodles which are made of tofu and very low in calories and sodium. If you have a kid who is afraid of veggies, take a zucchini and peel it. Then continue to peel it so you get long flat noodles…I actually prefer this to pasta.

4) Talk to them.

I know, I know, sometimes it is hard to get them to tell you what they do and don’t like, plus it always seems that one day they like one thing and the next day they hate it. But, usually if they really do not like something then they will tell you. I would sit down and ask them what they would prefer to have for lunch, what leftovers do they like, do they ever trade food? You can make this like a game: “Ok, I want to guess which food you eat in your lunch first,” it will tell you a lot about their school eating habits.

I was THE pickiest eater ever when I was younger.  Not only have I gotten better, but also, I am now one of the most adventurous eaters out of my friends. Lastly, two of my favorites:

• “Crispy Chicken Tenders” Get some chicken breasts, clean and cut them into strips and roll them into corn flakes with a little bit of garlic and low sodium soy sauce. Bake in the oven at 350 for 30-40 minutes. You can give them a little dipping sauce as well.
• “Cheesy Oatmeal” Sounds gross, I know, but kids love it! The cheese is actually goat cheese and the oatmeal is actually quinoa. Take a basic quinoa recipe and put some melted goat cheese on top. It tastes a bit like cheesy mashed potatoes…if you close your eyes…and if you forget about texture. This is great when you stuff a red or green bell pepper with it and make it like a sandwich, that way they do not need utensils.

Learning to eat healthy and love it is a process, your actions speak louder than words. At meals at home or when bringing lunch to work show them the choice you make and one day they will do it on their own!

Diet foods are lower caloric versions of their high-calorie cousins, often made by reducing the sugar and/or fat content.  Reduced sugar foods and beverages are often loaded with highly-processed, chemically-derived sugar substitutes; reduced fat foods usually have a lot of added sugars.  Both options require additives and processing that are best avoided.

A few great examples of these types of foods include: Fat-free and low-fat muffins, reduced-sugar or sugar-free sodas and juices, and even products, such as Snackwells, that tout lower amounts of fat.  Each and every one of these examples trades either fat or sugar for the other.  On the rare occasion that you have something that is BOTH fat-free and sugar-free, you are then dealing with artificial sweeteners and other chemicals to make up for the lack in fat or sugar.

Understanding nutrition labels and the nutrient claims on packaged diet foods will help you to get a better sense for what the label is REALLY telling you.

Adapted from “GET REAL” and STOP Dieting! Copyright © 2009 by Brett Blumenthal. All rights reserved.

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Have you ever had olive oil that was really flavorful and tasty…and then, had olive oil somewhere else that seemed light and especially bland?  Beyond the fact that there is a difference between “Extra-Virgin Olive Oil” (EVOO) and plain olive oil, (EVOO  is more pure than ordinary olive oil) there is another reason for that.   Just as we should avoid foods that are highly processed or refined, it is best to avoid oils that are as well.   Many oils are extracted from seeds, nuts, plants and vegetables by using a heating process or a chemical process, using the chemical hexane.  Heat can degrade the flavor, change the nutritional value and affect the color of oils.   While hexane, a petrochemical also used as a paint diluent and solvent may be dangerous to our health.  Is a matter of fact, the EPA declared hexane a Hazardous Air Pollutant in 1993, as a result of the fact that it can lead to serious health complications if inhaled.

As a result, it is best to look for oils that are unrefined.  They are richer in nutrients, and are more robust and true to their natural flavors.

• Expeller Pressed Oil: Expeller pressed oil is a process that extracts oil from nuts or seeds by crushing them.  Depending on the hardness of the seed or nut, various temperatures are required (the harder the nut, the higher the pressure, which directly causes higher temperatures during processing).  However, no external heat is applied.
• Cold Expeller Pressed Oil: As its name implies, CEPO uses a chemical-free process to extract oils from nuts or seeds by crushing them at very low heat…no higher than 120° Fahrenheit.

Unfortunately, some manufacturers trick their consumers by first using one of the above processes and then using hexane AFTER the expeller pressing process.  When you shop for oils, purchase those that are unrefined, cold-expeller pressed to ensure you are getting the highest quality oil.  Natural and Health Food Stores may even carry oils that have a “No Hexane” label on their product, as they know that consumers are becoming more aware.

Adapted from “GET REAL” and STOP Dieting! Copyright © 2009 by Brett Blumenthal. All rights reserved.

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Be warned! The options you want may not be at your grocery store. You can always look to the Internet to find them. I personally love the Natural Candy Store, Living Nutz and VeganEssentials. You can get organic, vegan, gluten-free and allergen free candies that taste just as good as the commercial brands.

Sunspire Fair Trade Earth Balls:

These balls of fair trade chocolate are wrapped in Earth foil – each looks like a little globe. What is more perfect than chocolate shaped like the Earth? A 5 oz. bag of Earth Balls can be ordered on their website for $4.99. Visit Sunspire Fair Trade Earth Balls.

Equal Exchange Mini Chocolates:

55% Dark Chocolate Bites – Organic & Fair-Trade $13.49 for ½ lb. These organic chocolates are made with ingredients from farmers’ cooperatives in South America. You might find yourself sneaking a few yourself before putting them into your kids’ reusable Halloween bag. Visit Equal Exchange.

Fair Trade Gold Coins:

These are classic! Give the kids a lesson in humanity and fair trade with these chocolate treats. These traditional gold coin milk chocolate pieces say Farmer Owned and Fair Trade on each side. $5.99 per bundle. Visit Global Exchange Store.

Divine Chocolate Spooky Milk Chocolate Balls – Fair Trade

I love these delicious fair trade milk chocolate balls. They’re wrapped in fun Halloween-themed foils with jack o’ lanterns, bloody eyeballs, and scary skulls. They come in this fun Halloween package. Each package contains 3.5 oz. or approximately 22 balls. $4.99 per pack or $25.50 for a 6-pack. Visit the Natural Candy Store.

Vegan Candy Bars by Go Max Go Foods

Even if you are not vegan or dairy-free, you’ll love that this decadent bar contains no trans fats, no hydrogenated oils, no cholesterol, and nothing artificial. A natural alternative to the Almond Joy Bar.  $2.49 each. Visit GoMaxGoFoods.

Organic Fruit Pinwheel Candies by Pure Fun
These delicious hard candies are made with organic ingredients and real fruit juice. Flavors include Tangerine, Lemon, Raspberry and Pomegranate. Each bag contains around 18 pieces. $3.99 per 3.5 oz. (100g) bag. Visit VeganEssentials.com

Rawzins Organic Raw Chocolate Covered Raisins by Living Nutz

These raw chocolate covered raisins are great even if you are not into raw food snacks. Sweet, sun-dried organic raisins are drenched in raw organic cacao, balancing the perfect blend of chocolate and chewy goodness. Each 2 oz. package is $3.99. Visit Living Nutz.

Yummy Earth Organic Lollipops:

Yummy Earth makes these lollipops and other candies (gummy bears made with fruit syrup and endangered species bug bites) that are gluten-free, peanut-free, tree nut-free, and contain no type of corn syrup. They cost $25 for 150 lollipops plus free shipping on orders $25 and above. Visit Yummy Earth.

This, however, doesn’t mean you should stop drinking water.  After all, drinking water is very important to our health.  So, what can you do to ensure your water is safe?

1. Check Online: Use this interactive map to find out how your local area is doing in regards to its water supply.
2. Municipal Report Card: You can get a municipal water report or consumer confidence report from your local city.  Your town or city is required by law to provide consumers with this information.   In these reports, you will see what harmful toxins and chemical exist in your water and how much.
3. Filter, Filter, Filter: Use a filter for your drinking water, at a minimum.  If your water is contaminated, bathing in the water can be harmful as well.  So, you should also consider filtering your bath water.  All of the filters discussed below can be bought on Amazon.com.
   • Pitchers: Because they require refilling, pitchers are good for a single person or a couple.  I’m a fan of Brita. But Pur is also a good product.
   • Faucet Filters: If you have a family, tap filters are better because you don’t have to constantly refill your water pitchers.  You can often just attach them to the faucet.
   • Shower Filters: Shower filters act similarly to your faucet filters.
4. At Home Water Test: Test your own water with an at home water test.  WaterSafe Test is a good product and can be purchased on Amazon.
5. Flush Your System: Debris and elements like lead can dissolve into your water, the longer the water sits in pipes.  If water hasn’t been run for more than six hours, run your faucet/shower for at least a minute or so to help flush the water out until it gets cold.  To help conserve the unused water, reuse the water for washing dishes, clothes or watering plants.
6. Always Use Cold Water for Drinking/Cooking: Hot water tends to dissolve unwanted toxins more quickly than cold water.  As a result, only use cold water for drinking, making coffee, cooking or even making juice from concentrate or baby formula.  If you want hot water to drink, heat cold water on the stove or microwave.
7. Take Yours With You: If you are exercising outdoors, make sure that you take your own water in a safe water bottle to ensure that you are drinking filtered water.  Many park or public water fountains are not filtered.

Sources: http://www.nytimes.com/2009/09/13/us/13water.html

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Why do we call distasteful past experiences “baggage?”  Because most of us carry it around…everywhere we go.  And, even though we attempt to pack it up neatly, inevitably it gets carried around so much, that the wear and tear it takes makes it especially distasteful.  Yet, it is still a part of us that somehow, we can’t get rid of.

Although most of our “baggage” is far from humorous, it is easy to find the humor in the analogy.  Granted, the order in which we experience the following during travel may not be accurate, but the concepts sure do ring true!

1. Check Your Bags: Do you want to carry your “baggage” with you wherever you go?  Or, would you rather check it, so that you can be free from it until you need it?

• Real Life Takeaway: If you know or accept that you have “baggage,” decide what you’d like to do about it.  Some of our “baggage” will stay with us for the rest of our lives, but, more likely than not, we can work through a lot of it so that we only have to deal with it when we need to.

2. Baggage Claim: Leaving your “baggage” at baggage claim makes travel difficult.   After all, you can’t travel without your bags!

• Real Life Takeaway: Sure, we may not like our less-than-perfect past.  But denying that it exists or pretending it isn’t part of our make-up, only causes it to resurface in very distasteful ways.  Instead, acknowledge that the “baggage” in your life exists and accept that it has a role in making you who you are.  Embrace how it has molded you and come to terms with the fact that, whether you like it or not, it is part of you.

3. Baggage Carousel: If you don’t pick your baggage up from the carousel, it will continue to go round and round…and you will never leave the airport.

• Real Life Takeaway: If you ignore your “baggage,” it will always be there and you will be going in circles throughout life.  Further, you will never progress into new terrain!  Take your “baggage” off the carousel so that you can move onto better things.

4. Baggage Handlers: When your “baggage” is too big and cumbersome, it is especially helpful to have a professional “baggage” handler help you.

• Real Life Takeaway: Consider counseling for especially difficult to handle situations or personal history.  Psychiatrists, psychologists, therapists and social workers are all professionals who can help you work through the hardships and unhealthy aspects of your past.

5. Baggage Screening: Although your “baggage” may be sealed up tight, people will still be able to see that there is stuff inside.

• Real Life Takeaway: Although people may not always know what your “baggage” is, they still can tell it is there.  Being self-aware and acknowledging your issues will make it much easier to help others understand you and where you are coming from.

6. Lost Baggage: When you lose “baggage,” inevitably you will get it back.

• Real Life Takeaway: Unfortunately, as you go through life, you may find people who have a knack for helping old habits resurface.  This can lead to toxic relationships or worse, history repeating itself.  If possible, don’t let old “baggage,” even disguised as new, come back over and over again.

6. Keep Your Baggage Unique: If you choose “baggage” that looks like everyone else’s, you will find it difficult to find your own.

• Real Life Takeaway: It is really easy to find other people who suffer from the same “baggage.”  After all, you can relate to one another.  However, it can also keep you stuck in the same ruts and behaviors, never breaking free from your past.  Look for people who can help you cultivate healthier habits while letting go of those that aren’t.

Are you handling your “baggage?”

1. One Plateful – One Time: Many eaters rely on visual cues, such as an empty plate, to decide when to stop eating.  Cornell University researcher Dr. Brian Wansink created a bottomless soup bowl, which secretly refilled during a meal.  He found that diners eating from the refillable bowl ate 73 percent more soup than diners who ate from a normal bowl.

What can you do? Eating one plateful will help you to eat less.  Further, forgo buffets and “bottomless” items on menus when eating out.  If eating family style, only fill your plate once!

2. Eat off a Smaller Plate: Dr. Brian Wansink also found that plate size matters.  By reducing plate size diameter from 12 to 10 inches, people ate 22 percent fewer calories.  Funny enough, in 1985, average plate size WAS 10″.  Over time, our plates have increased in size!

What you can do: Measure your plates at home.  How big are they?  If they are more than 10 inches, consider finding new plates to eat off of OR use a plate that is 10″ as a guide to fill your plates with food.  Stay within the 10″ diameter!  You’ll get used to the visual cue once you have done this enough.  Also, consider joining the Small Plate Challenge, which asks consumers to use a 10-inch plate for their biggest meals.  http://www.smallplatemovement.org

3. Eat Small Meals, often: Instead of three large meals a day…breakfast, lunch and dinner…decrease portion sizes and allocate some of the food for snacks. You will spread what would normally be three meals into five.  Doing so will help you eat smaller meals, stave off hunger throughout the day and keep you feeling satisfied and energized.

What you can do: Here’s a good schedule to try:

• Breakfast: 7:30am to 8:30am
• Morning Snack: 10:00am to 11:00am
• Lunch: 12:30pm to 1:30pm
• Afternoon Snack: 3:00pm to 4:00pm
• Dinner: 6:00pm to 7:00pm

4. Pre-Plate Your Food: Cornell University Food and Brand Lab researchers found that people who pre-plated their food ate approximately 14 percent less than those who took smaller amounts and returned for seconds and thirds.

What you can do: Pre-plate your meals or snacks before you start eating so that you have a visual stopping point. Avoid eating chips straight out of the bag or ice cream from the carton.

Adapted from “GET REAL” and STOP Dieting! Copyright © 2009 by Brett Blumenthal. All rights reserved.

Adapted from “GET REAL” and STOP Dieting! Copyright © 2009 by Brett Blumenthal. All rights reserved.

Tired of dieting?  Just in time for the holidays! Learn the 5 simple principles that will help you naturally shed excess-pounds and eat healthy for life...without another day of dieting!

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Bone density refers to your reserve of stored calcium. This is what determines the strength and health of your bones.

Bones are living tissue and need to be used to be strengthened.

The best time to start doing weight-bearing activities is during the teen and early adult years when bones are still growing. But it’s never too late to start!

The more bone density you have, the less negative impact there will be after menopause, when bone density begins to thin out with the loss of estrogen.

Higher bone density means stronger bones that are less susceptible to fracture or breakage.

So ladies, listen up: here are some activities you can incorporate into your lives to build up bone mass and stay strong.

• For starters, lift things! No need to go overboard, but carry your groceries to the car and don’t be shy about picking up boxes. Just make sure you protect your back and do it safely.
• Jogging is good for building bone, and so is walking uphill, but a regular walk around the block won’t do much for you.
• Vigorous gardening and housecleaning—move a lot, stretch and lift heavy things!
• Skip the elevator and climb stairs instead.
• On your walks and hikes, wear a backpack. Fill it with water bottles and other things to add some weight, as this helps build bone.
• Weightlifting is very good for your bones. There are weightlifting techniques that help build lean muscle mass, and plenty of bone while you’re at it.
• For more active types, try jumping rope, team sports (basketball, hockey, soccer), and high impact aerobics.

Believe it or not, it is normal to have cholesterol in your body. It is found in your blood and cells, and it is important to a healthy body because it supports multiple body functions, including the manufacturing of cell membranes and some hormones.  However, too much cholesterol in the blood (known as hypercholesterolemia) may increase your risk for heart disease.

Cholesterol is both manufactured by the body, and comes from foods you eat. In order to understand cholesterol’s impact on your health, I’ve provided a chart of the different terms you have heard and what they really mean

* Your ideal LDL number ALSO depends on other risk factors you have, such as your age, family history, cigarette smoking, high blood pressure, or low HDL.   Always consult with your doctor about your risk factors and where your numbers should be.

How else can you impact your cholesterol levels?

Most people’s “numbers” are affected by genetics, age and gender…which, for the most part, are out of our control.  Further, medical conditions and medications may cause an elevation of cholesterol levels in the blood. Other than taking cholesterol medication, however, there ARE several ways you can keep your cholesterol and triglyceride numbers as healthy as possible.

• Diet: Different types of dietary fat have different impacts on your health.   Saturated Fats and Trans Fats may increase LDL; and trans fats increase decrease HDLs.  As a result, it is best to stick with monounsaturated and polyunsaturated fats, while reducing the amount of saturated fat and trans fats and cholesterol in your diet helps lower your blood cholesterol level.  Further, eating a diet high in soluble fiber can help to lower cholesterol levels as well (oats are high in soluble fiber).
• Physical Activity: Exercising and being active can raise your HDL cholesterol, while lowering your LDL.   Inactivity, however, is a major risk factor for heart disease.  Aim to get 30 minutes of activity on most days.
• Weight: Being overweight can negatively impact your cholesterol levels. Losing excess-weight can help raise healthy HDLs, lower unhealthy LDLs, total cholesterol levels and triglyceride levels.
• Smoking: Smoking lowers HDL and increases the tendency for your blood to clot…raising risk for heart disease.
• Alcohol: In certain studies, alcohol has shown to raise HDL.  However, it doesn’t significantly enough to recommend drinking alcohol as a preventative measure.  Always make sure you drink in moderation (1 to drinks per day for men and one per day for women).

Do you have high cholesterol?  What measures are you taking to lower your numbers?

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But, before we dive into the details of the healthy side of pumpkins, here are a few fun-facts:

Fun-Facts

• Globe-Trotter: Six of seven continents can grow pumpkins.  Only on Antarctica are pumpkins unable to grow.
• Edible Flowers: Add pumpkin flowers to salads or dishes to make them oh-so-pretty.
• Jack of ALL Lanterns (or Trades!): First harvested in Central America, Native Americans used pumpkins for food, medicine and even household items, such as mats.
• Good Enough for a Leprechaun: Carving pumpkins is originally an Irish tradition.  They originally carved turnips, but found pumpkins to be much easier to carve.
• Your Chariot Awaits!: Cinderella could have very well ridden in a pumpkin at midnight.  Pumpkins range in size from less than a pound to over 1,000 pounds, with the largest ever grown weighing 1,140 pounds! (BOY! That is a lot of carving to do!)

Benefits

1. Cancer Fighter: Much like carrots, pumpkins are loaded with the antioxidant beta-carotene.  Those who consume diets rich in this nutrient are said to be less likely to develop certain cancers than those who don’t include it in their diets.
2. Hypertension: Pumpkin seeds are high in potassium which is known to lower the risk for hypertension.
3. Immune System: As a result of its zinc content, pumpkin is wonderful in boosting your immune system.
4. Bone Health: Zinc also helps support bone density and, as a result, lessens the risk for osteoporosis.
5. Digestion: 90% made of water and high in fiber (3 gms per 50 calories), pumpkins are wonderful for aiding digestion.  Fiber, specifically, is known to help fight cancer and heart disease, as well as other diseases.
6. Arthritis Prevention: Because of its anti-inflammatory properties, pumpkin seeds may help to diminish symptoms of arthritis.
7. Anti-Aging: As a result of pumpkin’s high vitamin A, vitamin C and alpha-hydrox-acid content, pumpkins are helpful in reducing the signs of aging and great for your skin.

Ideas to Get into Your Diet

• Seeds:
  • Roast the seeds for a healthy snack on their own
  • Add seeds to cereals (or look for cereals that already contain them, such as Nature’s Path Flax and Pumpkin Seed Granola)
  • Add seeds to salads
• Pumpkin Flesh:
  • Soups: Cut up pumpkin and heat in a pot with curry and other spices you enjoy.  Once well cooked, blend in a food processor with vegetable or chicken broth for a tasty soup.
  • Bread: Use applesauce instead of butter to keep it low-fat.
  • Pie:You can’t beat pumpkin pie at Thanskgiving
  • Side Dish:  Much like squash, pumpkin is great as a side dish on its own.

Do you like pumpkins?  How do you eat them?



Shed excess-pounds naturally and eat healthy for life with the MOST simple plan: "GET REAL" and STOP Dieting!  BUY IT NOW!

Ingredients

• 1 cup mixed-berries (use frozen if out of season)
• 1/2 medium banana
• 1/4 cup ground flaxseed
• 1/2 cup plain, non-fat Greek yogurt
• 1/4 cup skim milk

Directions

In a blender, mix until smooth and creamy.  Drink immediately!

Dr. Scott Lephart, from the University of Pittsburgh’s Department of Sports Medicine and Nutrition, had a proven track record of reducing injury in professional sports teams.  He seemed to be just what the Army needed.  Traditionally, much of the military’s physical training included calisthenics.  However, Lephart’s ETAP takes quite a different approach: Interval circuit training.  Through 45 second circuits, soldiers increase their speed, agility, flexibility and balance.  And although injury rates were the primary focus, it is clear that the results have proven to be beneficial in making soldiers stronger:  ETAP participants are 30 percent more fit than those that go through traditional training!

So, how can you get in on the action?  And, is it really something that you should consider?  Absolutely!

Benefits

1. Cardio AND Strength: Circuit training is a workout combining both cardiovascular fitness and resistance training.  By allowing only a short rest interval of 30-90 seconds between exercises, you get both cardio and strength training in your workout.
2. Boredom: Because circuit training allows a wide variety of exercises and equipment, it is more difficult to get bored.
3. Cost: A lot of the equipment you can use is free or inexpensive.  Some of the equipment you can use includes: your own body weight (free!), resistance bands, jump ropes, dumbbells, medicine balls, physioballs and weight training machines
4. Flexible Fitness Levels: You can do as little anywhere from 6 to 15 stations based on your goals and fitness level.
5. Time Required: Because you are fitting both cardio AND strength into your regimen, you are actually saving time (as compared to splitting them up).

Making it Work for You

You, too, can be as fit as a man or woman of service.  Here’s how:

Warm-up: As with any workout program, always warm up first.  Do 5 to 10 minutes of low-impact cardio, such as walking, elliptical or stationary bike to get your heart rate up; followed by light stretching.

Exercises: You’ll put circuits together of cardio, upper-body, lower-body and core exercises.  Generally, you’ll want to do 10 – 15 repetitions for upper and lower body exercises, and 10 – 30 repetitions for core exercises.  Take no more than a one minute break between exercises (YES! Time yourself!).  To create your own circuits, do the following:

• Decide how many rotations you will do (a rotation includes one of each of the below categories)…2 should be your minimum and 4 should be your maximum.
• From the below chart, start with a cardio exercise and follow it with an upper-body, a lower-body and a core exercise. (The chart provides several examples, but if you know or like other exercises in each category, you can do those as well.)
• Except for cardio, each rotation should have different exercises from each category.
• At the end of your last rotation, do one last cardio exercise.

Cool-down: You should follow your final rotation with 5 to 10 minutes of low-impact, low-intensity cardio and stretching to get your heart rate down and muscles stretched out.

Have you tried circuit training?  Did you see results?

Here’s what the experts learned:

• A diet rich in fiber affected only hormone receptor-negative tumors.
• The kind of fiber women consumed made a difference.

Types of Breast Cancer Tumors
Breast cancer tumors are either hormone receptor-positive or hormone receptor-negative. Hormone receptor-positive cells are fuelled by the female hormones estrogen and progesterone, while hormone receptor-negative cancer cells are not.

What Foods Contain Fiber?
All plant foods contain fiber to varying degrees but only soluble fiber affect the receptor-negative tumors.

Soluble fiber, as the name suggests, dissolves in water. When it reaches your stomach, it forms a gel and slows the rate of digestion and absorption. This is how soluble fiber controls blood sugar and insulin levels which have a direct impact on breast cancer cells.

Which Foods Are Rich in Soluble Fiber?
Oats, oat bran, psyllium-enriched breakfast cereals, barley, legumes, citrus fruit, and apples all contain generous amounts of soluble fiber.

Other Ways to Combat Breast Cancer
Researchers further suggest that paying attention to the following dietary factors may also guard against breast cancer:

Carbohydrates

• Slow burning, or low-glycemic carbohydrates carry a lower risk of developing breast cancer and include the following foods: Grainy breads, brown rice, pasta, sweet potato, bran cereals, steel-cut or large flake oatmeal, and most types of fruit.
• Fast buring, or high-glycemic foods such as white bread, refined breakfast cereals, and sugary drinks elevate the glucose and insulin levels that increase your risk of developing breast cancer.

Flaxseed
Natural compounds in flaxseed bind to estrogen receptors on breast cells and block the action of the body’s own estrogen. By adding 1 to 2 tablespoons of ground flaxseed to hot cereal, yogurt, smoothies, applesauce, and baked-goods, you can reduce your risk of breast cancer.

Low-Fat Diet
Studies have shown that reducing fat intake can dramatically increase the survival rate of women diagnosed with estrogen-negative breast cancer.

Stick to skim milk, no fat yogurt and cheese with less than 15 per cent fat. Lean, skinless poultry, fish and beans are also a better bet than meat. Fats and oils should only be added when necessary.

Vegetables
Your body can eliminate carcinogens by regulating detoxification enzymes in the liver. Phytochemicals that are found in some vegetables help this process.

Bok choy, broccoli, broccoli sprouts, broccoflower, broccolini, brussels sprouts, cabbage, cauliflower, rutabaga and turnip all contain phytochemicals.

Alcohol
Some experts suggest that alcohol may cause chemical reactions in your body and:

• Make breast cells more vulnerable to the effects of carcinogens
• Affect the liver’s processing of substances
• Inhibit the ability of cells to repair faulty genes
• Increase estrogen levels

Weight Gain
Excess weight has been clearly linked to breast cancer. Obesity can increase circulating estradiol, the most potent form of estrogen in the body.

Several decades of scientific study have produced guidelines that would reduce the risk of developing breast cancer. Although the disease is more prevalent in older women, it’s never too early to adopt a healthy lifestyle.

1. Have HER Do It
Most of these jobs are dummy-proof, but if your idea of a screwdriver comes in a glass, hook up with a pro. Find a home energy rater (HER), about $250-$600 per visit, or call your local utility company (sometimes free) to pinpoint where your home’s wasting energy and how to fix it (or who can fix it). You’ll likely make your money back in savings during the first year, postrepairs. Find a HER here.

2. Switches of Eastwick
Cheap and easy: Use AM Foam Outlet and Switch Gaskets (just $0.10 each) to block drafts around your outlets and light switches. Just take off the cover plates using a flathead screwdriver (or our version of one: a butter knife), place the precut foam seal over the outlet or switch, then put the cover plates back on and done. Get ‘em here.

3. Look Who’s Caulking
Again, no hard hat needed. Close up small cracks (half-inch wide or less) around windows, doors, vents, anywhere air can filter through (esp. where two different building materials meet) with caulk like nontoxic Chemlink Mean Green Universal Constructive Adhesive ($5/10 ounces). To find a draft, slowly move an incense stick along floors, walls, and windows and notice where the flame flutters or smoke drifts. To seal: First, make sure the area’s clean and dry, then squeeze the tube of caulk along the crack (kinda like decorating a cake). Smooth it with a wet finger or just let it dry. Seal as many as you can to boost your home’s heat efficiency by 5%-30% a year. Get it here.

4. Weather Striptease
Even if you’re already lining the bottom of your doors with a homey draft snake (see SF’s DIY version here), you can take things up a notch by lining the top and sides of your entry door with weather stripping. The strips come in different sizes and styles, depending on your door size and climate. For cold climates, nail-in strips such as the ones in ACE Weatherstrip Spring Metal-Kit ($12/one 1/8-inch-by-17-inch strip) work best, since they don’t expand and last longer than self-adhesive rubber ones. Just measure the edge of your door (where it meets the frame) to find the right size strip and nail the strip along the edge. Find Ace’s here or talk to your hardware person about what’ll work for you.

5. Regularly Scheduled Programming
Forget to turn off your heater before heading to work? Let a programmable thermostat remember for you – just install one like the Hunter Set and Save ($22), and program it around your schedule so it turns off when you’re out and turns on when you’re in. It can save you up to $150 and chip away at about 1,800 pounds of CO2 each year. It’s pretty easy to install too (30 minutes tops) – if you’re up for DIY, grab a hammer, screwdriver, and drill (or someone who knows how to use ‘em better), and follow the instructions here (PDF) after you get one here.

6. Blanket Statement
Try wrapping your gas, oil, or electric water heater in a giant tea cozy, like the Water Heater Blanket R5 ($19). It’ll keep your water hot longer so your heater doesn’t need to work as hard (hot water accounts for 12% of your utility bill so every bit helps). Fits up to a 60-gallon tank (most are about 40-50 gallons), and will usually pay for itself in energy savings within a year. Get it here.

7. Dr. Fil-ter
Dirty or blocked furnace filters prevent airflow and force your furnace to use more energy – they also trap in air pollutants like bacteria, mold, and pollen. Better: Instead of replacing yours every 1-2 months, go for a permanent filter, like the Permatron DustEater Electrostatic Furnace Filter ($62), and just rinse it every month or so. It’ll trap about 91% of pollutants and reduce waste because it never needs replacing. Get it here.

8. Pipe Dream
Another easy one for the handy-handicapped: Insulate your water pipes with pipe foam, such as MD Tube Pipe Insulation ($4/12 feet). It sort of looks like a foam straw with a slit on the side – just wrap it around pipes attached to your water heater, under your sink, in crawl spaces, anywhere they’re exposed and feel warmish (that means heat’s escaping). If you live in an area where pipes can freeze and burst (early Christmas for your plumber, not so great for you), wrap all pipes, including outdoor ones. Get some here.

9. Win-Win(dow) Situation
If you’ve got single-pane windows in single-digit temps, install EnergySavr Window Inserts ($45-$99/insert) – clear, lightweight window insulators. They’re way cheaper than replacing windows with new Energy Star windows (tho’ if you can swing it, that’s a better long-term option and you can score a tax credit), plus they can lower your heating costs by 50% and require no tools to install in most cases. Just pop ‘em inside the window frame (they’re custom made) and the foam strip around it expands to seal it in place. You’ll need to push in and out to open windows, but you’ll get better coverage than just caulking. Get ‘em here.

10. Better Insulate Than Never
If you really wanna go all out (way out), install eco-friendly insulation, like Bonded Logic UltraTouch Recycled Cotton Insulation (prices vary), to unfinished attics and basements and crawl spaces (grab a bug catcher first, or better: hand it over to your installer). You can DIY tho’ (here’s a demo). The stuff’s made with 85% recycled textiles like jeans instead of itchy, cough-inducing fiberglass and you can save $245 a year. Get it here.

1. Description: The shape of a Somersault is a 1/4″ thick disk that is about 3/4″ in diameter.  Their look reminds me of kids-cereals…namely Cookie Crisp, however, instead of chocolate chips, they have sunflower seeds.    A serving size is about 15 of these little munchables.
2. Taste and Flavors: Somersaults come in three flavors:  Chez Cocoa, Salty Pepper and S.S. Sea Salt.  In general, their flavors, although different, remind me of a cross between pretzels, crackers, nuts and seeds.  Chez Cocoa reminds me of a healthier and slightly less sweet version of Cocoa Puffs.  Salty Pepper has a bit of a nuttier flavor with a bit of a spicy pretzel taste.  And,  S.S. Sea Salt is most like a very salty pretzel.  My favorites are Chez Cocoa: It isn’t too sweet, yet still satisfies the sweet tooth in all of us; and Salty Pepper.  I find that S.S. Sea Salt is a little on the boring side, and not nearly as robust in flavor as the Salty Pepper.
3. Ingredient Quality: Each flavor is made with all-natural ingredients, including: spices, toasted grains, sunflower seeds and sesame seeds.  Nothing artificial and no fillers.
4. Nutritional Value: These little nuggets are a bit high in fat, however, they are low in saturated fat.  Their nutritional breakdown is approximately: 40% Fat, 44% Carbs and 16% Protein.  Further, they offer 3 grams of fiber, definitely a healthy dose per serving.
5. Overall: I like these.  I’m not sure I would make them a regular snack, but they would definitely fill the bill once in awhile.  Further, given their flavor, shape and size, they would most likely be a winner with the kids!  One word of caution:  It is easy to be “not-so-mindful” when eating these, as 15 little nuggets pop in your mouth pretty easily.  So, I’d be extra mindful when enjoying them!

To Purchase:

You can buy either the 2 oz pouches or 6 ounce resealable pouches on Amazon: Buy Somersaults

Samples were provided from Somersaults Snack Co.

Each activity is accompanied with a calorie burn assessment for an individual who is 130 pounds.  If you are at a different weight, you can reference the “Calories Burned Chart” on Sheer Balance to know your personal burn.  The great thing about most of these activities is that they provide both strength and cardio benefits!

1. Rowing, Canoeing and Kayaking: If you live near water (lake, ocean or river), try getting in some rowing or kayaking.  Rivers aren’t as full, which will make navigating more difficult terrain (white water and rapids) a bit easier. It is a great way to see the sites!

• Targets: Upper body strength and cardio.  Rowing, however, provides a great lower body workout as well.
• Calorie Burn: You can burn up to 413, 502 or 561 calories an hour depending on intensity (numbers are reflective of light, moderate and vigrorous intensity respectively) for rowing; and 295 calories per hour for kayaking.

2. Outdoor Bootcamp: Some cities, such as Boston, have bootcamp classes that go outbound in the nicer weather.  If you live in the Boston area, a great one to try is: Beantown Bootcamp.

• Targets: Full body strength and cardio.
• Calorie Burn: You can burn up to 472 calories an hour.

3. Raking Leaves: Don’t ever underestimate the power of raking leaves.  It is a great activity to do with family and kids too!

• Targets: Upper body strength with some cardio.
• Calorie Burn: 266 calories per hour.

4. Horseback Riding: Many national parks and city parks offer horseback riding.  Further, rural and suburban areas throughout the country have horse farms.  Horseback riding is great if you love animals and want to feel connected to nature:

• Targets: Lower body strength.
• Calorie Burn: 236 calories per hour for general riding or 472 calories for racing.

5. Hiking: Hiking is absolutely beautiful during the fall because of the beautiful foliage you can see (obviously this is true in more temperate climates).

• Targets: Lower body strength (and upper if you carry a backpack) and cardio.
• Calorie Burn: 354 calories per hour.

6. Golf: Golf is a game that can be enjoyed all the way through the fall.  Don’t rent the golf-cart, however, as walking will give you a lower body workout and some cardio.

• Targets: Upper and lower body strength.
• Calorie Burn: 207 calories per hour.

And, although these don’t necessarily burn as many calories, don’t underestimate the power of apple picking and pumpkin picking…not to mention pumpkin carving!  So, don’t let the change of season slow you down!  Keep moving and enjoy!

Although Halloween tends to be chock full o’ sugar, chocolate and other unhealthier items, there is no reason why you and the kids can’t enjoy some of the sweetest that Halloween has to offer, without any of the guilt or regrets that tend to follow.  All it takes is a little thinking and “pre-planning.”  Doing so will help you maintain control and not overdo it when the big day finally comes:

Pre-Halloween

• Buying Candy: Avoid stocking up on Halloween candy early.  Having the candy around the house will tempt you to indulge before trick-or-treating starts.  Aim to purchase your candy no more than a day or two before Halloween (you may hit some great sales too!)
• Plan Your Treat-Giving: There is nothing wrong about giving treats that are healthier than the traditional HFCS laden candy that Halloween often includes.  Here are a few ideas:
  • Nut packs, raisins, sunflower seeds, pumpkin seeds
  • Granola bars, Clif Bars for Kids, and other snack bars
  • Baked chips, microwave popcorn or pretzels
  • Bubbles, pencils, stickers, Slinkies, Trading Cards, gum
  • Dark chocolate miniatures by Hershey’s
• Party Planning: Consider hosting your own party.  Doing so will allow you to have more control over portion control and other foods beyond candy.  Serve treats towards the end of the evening, and start off with fresh vegetables and dips, sandwiches made with whole-grain breads and lean meats, whole-grain crackers and low-fat cheese and fruit.  And, for drinks, choose juice or hot apple cider over soda.
• Rally Your Neighborhood Together: Talk to other parents in the neighborhood and plan on making a healthier Halloween as a community.  Create a “pre-approved” treat list and divide and conquer on the purchases.  This will make it easier for all parents involved! (Check out http://www.greenhalloween.org/)

Day of Halloween

• Eat before Trick-or-Treating: Just like it is wise to grocery shop on a full stomach, it is wise to trick-or-treat on one as well.  Serve your kids a healthy snack that is well-balanced and nutritious before to stave off gorging themselves during and after trick-or-treating.
• Be Picky: Before you go trick-or-treating with your child, talk to them about the treats they are most looking forward to.  You may even want to talk to them about what they think is a good amount to consume that night and make a pact with them about how much they will eat and what you will do with the “left-overs”.
• Mini Bag it: Use smaller bags for trick-or-treating.  In Mindless Eating: Why we Eat More Than We Think by Brian Wansink, it is argued that people consume more food when it comes in bigger packages.  Limiting the capacity of your trick-or-treat bag will help your child to not overdo it.
• Indulge: Whether or not you have discussed an appropriate amount of treat eating prior to trick-or-treating, let your children enjoy some candy in moderation post-trick-or-treating.   Either watch how much they consume or keep the treats in a place that you can manage so that you can decide an appropriate stopping point.

The Day After

• Portion out the Loot: Apportion the left-over candy into “single-serving” treats that they can indulge in once-a-day or whatever frequency you deem most appropriate.   You may even want to formalize these portions by using little Halloween party favor bags to hold two or three small treats.  You can staple them to make it clear that the bag is a serving.
• Giveaway Leftovers: If the idea of giving your child candy every day is distasteful, consider giving away leftovers to places like your office, libraries or pediatrician offices.
• Out of Sight: If you want to keep the leftover candy around, but would prefer to not make it a daily ritual, put the extras into a high-cabinet or into the back of a cabinet to keep it out of sight.  The less you or you child sees the treats, the less likely they will think about them.
• Sales: A lot of stores will sell candy for deep discounts on November 1st.  Resist the urge to stock up.

How do you plan on making Halloween healthier for you and your kids?

Although the old mantra of “an apple a day keeps the doctor away” is pretty ingrained, the average American consumes a mere 65 apples a year.  That is barely once or twice a week, or 2 months out of the year!  Seems like Americans could benefit from upping their intake.  Here’s why:

1. Cancer Prevention: Various studies have shown that eating apples helps prevent the development of various cancers, including: breast, lung, colon and liver cancers.
2. Lung Health: Daily apple consumption helps to lower symptoms of asthma and protect against lung disease.
3. Heart Health: As a result of a unique combination of phytonutrients, flavenoids and fiber, apples help support heart health and lower cholesterol.  Many of these nutrients are found in the skins, so be sure to choose organic and eat the apple unpeeled.
4. Memory and Aging: In a study done at Cornell University, quercetin, an ingredient found in apples, was found to potentially protect brain cells from damage that may result in Alzheimers.
5. Bone Strength: Ingredients phloridzin (found only in apples) and boron help to increase bone density and strength.

And if an apple’s benefits are the least of your interest, maybe some little known facts would be:

1. Top apple-producing country: China
   
2. Top 5 apple-producing states: Washington, New York, Michigan, Pennsylvania, and California.
3. Varieties: If you think that Granny Smith or Delicious are a couple of several varieties to choose from, think again. More than 7500 varieties of apples are grown in the world, with 2500 grown in the United States.  Red Delicious is the most popular in the US and Golden Delicious is 2nd.
4. Native Heritage: Of all 2,500 varieties of apples, the ONLY apple that is native to North America is the crabapple!
5. Biblical Reference: Although most of us think of Eve tempting Adam with an apple, there is actually no mention of an apple as the forbidden fruit in the Bible.

Want some ideas to get your daily dose?  Here are some ways to enjoy:

• In an apple-banana protein shake
• With a tablespoon of 100% all-natural peanut butter
• In yogurt with honey
• In your oatmeal
• In your salad: Mix with mixed greens, walnuts, grapes and a tablespoon of gorgonzola.  Serve with EVOO olive oil and balsamic vinegar.

Do you like apples? How do you most enjoy eating them?  How often do you eat them?

First, an Abs class will build your stomach muscles very intensely, leaving you noticeably sore and visibly stronger – because you will soon see your developed “6-pack” muscles. These are your rectus abdominus muscles that line the surface of the abdomen. Twisting ab work will strenthen your obliques, the outer more lateral muscles used for rotation. Abs classes target these muscle groups generally by the technique of a contraction or “crunch”, building the muscle fibers in a way that tend to make them shorter and tighter. If your goal is to obtain visible “wash-board” abs, you should take this class. Your stomach will feel very strong and look great. By contrast, Pilates classes focus on a different set of abdominals called the transverse abdominus muscles, which lie deeper in the abdomen and help support the spine. They are found by learning to engage the entire “core” of the body (Joe Pilates called it your “powerhouse”), which includes the deepest muscles of the stomach, lower back, and hips all working together. Using the Pilates abdominals means pulling the muscles deeper into your center, described in ways like “drawing your navel to your spine” or “scooping the muscles in and up under your ribs”. This technique actually lengthens the deep, stabilizing muscles as it strengthens them, thus elongating the waistline while building a stronger framework for your spine. You still work the surface muscles, but they are secondary to the deeper ones.

Another distinction is in the overall purpose of each class. Where as an Abs class is only focused on strengthening the abdominals, a Pilates class is designed to strengthen, stretch, and balance the entire body, beginning with the deepest abdominals and lower back/hip muscles. Your stomach will become long, lean and strong in a more streamlined way. A Pilates class is made up of exercises that create a center of gravity in the body’s core, working from the “inside, out”. The result is that you tone and elongate your entire body while in fact every exercise is a stomach exercise.

Finally, you should know that it may take five to ten Pilates classes before you start to really feel the benefits, where as after a good Abs class you usually experience immediate results in that you feel how hard your stomach just worked. But the muscles being engaged and strengthened in Pilates classes are smaller, harder to access, and take longer to feel. As you continue to develop them, however, these muscles are felt very intensely. And the long-term results of a Pilates class generally extend far beyond strong abdominals – including a strong yet supple spine, nicely toned arms and thighs, improved posture, and an overall higher energy level.

Truth is, these phases are normal.  If anyone claims otherwise, they would be lying.  But just because your inner-devil has won over your inner-angel does not mean that it has won for good!  Here are a few ways to overcome your burnout period and move into a more motivated frame of mind:

1. STOP Exercising. Yep, you heard me right.  Stop exercising.  Take a week off and don’t feel guilty about it either.  Burning out is a sign that you may have been overdoing it.  Allowing yourself to not exercise will give your body a break and, even more importantly, your mind a rest.  The more we berate ourselves into having to go to the gym, the more we feel that it is a chore…something to loathe.  Giving yourself a break will help your mind reset its attitude to be more positive.
2. Do a Little Research. Chances are that you have been doing a similar workout or exercise routine for awhile.  This may be part of why you are burnt out.  Without actually doing the exercises, read up on recent fitness trends, talk to friends about classes or exercise types they really enjoy and scope out what may be new offerings in your area or gym.  Getting some fresh ideas will help you feel excited again about exercising and finding activities you enjoy.
3. Set New Goals. Having goals helps us to focus our attention on an outcome versus the process, giving us something to look forward to.   Maybe you want to train for a marathon.  Maybe you want to gain muscle and decrease your fat (calculate your Body Fat here).  Maybe you want to become a black belt in a Martial Art.  Find something that you can be passionate about to help you get motivated again.
4. Find a Partner in Crime. Having a friend who wants to stay fit with you can help you through the rough patches of exercise.  Make sure, however, that your workout buddy is someone who has real dedication to the task at hand and whom you can count on to push you when you need the push!
5. Get New Music. If you are struggling with cardio, in particular, get a new workout playlist.  Music can be a huge motivator to get you moving.  If your playlist gets stale, it can have the opposite impact on you.  Keeping music fresh will help you stay interested and distracted when your workout is feeling a little long.

How do you get over your workout burnout?

It is easy to get caught up in the day-to-day, but without this specific element, reaching our goals can be more challenging.   Here’s why:

1. The Rough Patches: When we find that we hit a rough patch in our path to success, we need something to pull us out of the “funk.”  Not every day is going to be a success…some days may be dull or may feel like we aren’t getting anywhere.  It is at these times that believing in ourselves gives us the energy to keep going.
2. Rejection: Believing in ourselves helps us get through the rejections, the “naysayers,” the “you can’ts,” the “it won’t works” and the “nos” and, instead, gives us the confidence to pick ourselves up, dust ourselves off and try all over again.
3. Self-Confidence: Knocking yourself or even just forgetting to believe in your ability to do the things you want can take a toll on your self-confidence.  This negativity, unfortunately, can become a downward spiral…ultimately undermining all of your efforts and sabotaging your ability to be successful.

The You.Propelled community is rewarding individuals committed to enhancing their lives each day. Simply share something you did to streamline your life and be entered to win $5,000 to pursue your dream.  Just go to You.Propelled on DivineCaroline and enter today.

1. It’s Contagious: Your belief in yourself is probably one of the best and most valuable sales tools and influences in getting others to believe in you.  In all honesty, have you ever been eager to help those individuals who were doubtful of their own capabilities?  Probably not.  You may have felt badly for them, but you probably didn’t feel very confident in them.  If you exude confidence and a belief in who you are and what you set out to do, other people will feel the same way.  And, unlike the self-confidence point above, this positivity can bring new opportunities and open doors that may not have happened without your believing in yourself.
2. Why Not?: If you can’t believe in yourself, who CAN you believe in?  First and foremost, you have YOU to respond to.  You have YOU to count on.  And, you have YOU to believe in.  You are the captain of your ship, the master of your destiny…so believe in yourself to do what you want to do and be successful!

Do you believe in yourself?  How has it helped you to reach your goals and be successful?

This post is sponsored by Propel® for the You.Propelled Program. Propel’s mission is to enhance your life, give you the ability to move through obstacles and live a more streamlined, energetic life.

Formed in 2004 by founders Tim O’Shea and Dale Sims, the company connects small-scale fish suppliers with distributors to get sustainable seafood to restaurant kitchens and supermarkets, in an effort build a market for sustainable aquaculture and wild fishing that doesn’t damage the environment. But praises from chefs and the culinary world are not all.

CleanFish has also gotten a nod from the business world, as well. In May 2009, BusinessWeek named listed them as one of the “Most Promising Social Entrepreneurs”. And TIME magazine called them “Responsibility Pioneer” and one of 25 companies “big and small old and new…changing the world”. It is a company that is doing well by doing good.

How Clean Fish Operates

Clean Fish co-founder and CEO Tim O’Shea describes large-scale commercial fishing as “Hoovering up ecosystems.” I take this as a commentary on our over-fished and over-harvested oceans. O’Shea’s operation has four full-time “Clean Fish evangelists” among his 30-strong staff, separate from his sales force, who work to educate chefs and consumers about how they source their fish. The company’s suppliers—24 artisan fish producers they call the Clean Fish Alliance—have already been able to expand because Clean Fish increased the market for their seafood. The company’s revenue has been doubling each year for three years, and CleanFish expects to top $20 million in 2009.

It’s Not Just Restaurants, It’s The Environment

According to the Environmental Protection Agency (EPA), humans are responsible for:

• Removing about 8% of the total primary production of the aquatic ecosystem each year.
• Harvesting and consuming more than one fourth of the annual fish production of ocean upwelling regions and tropical marine shelves.
• Removing about 35% of temperate shelf region productivity.
• Over harvesting to this extent can greatly affect the biodiversity of many important aquatic ecosystems and local industry and the economy.

Overharvesting to this extent can greatly affect the biodiversity of many important aquatic ecosystems and local industry and the economy.

Clean Fish’s ethos is based on the ideal of a marketplace that rewards human-scale fisheries where wild fish are harvested responsibly. They believe this demands conscious restraint appropriate from fishermen who know over-harvesting for this year’s market will only hurt the viability of fish stocks in the future. And their belief system is being embraced by top chefs and the business world alike.

The next time you are going out to dinner or getting fish from your local grocery store, check to see if it is Clean Fish.

For more information, visit CleanFish.

What convinced me, however, was one simple thing: It was touted as being a great makeup remover.  For years, I found that unless I washed my face with a washcloth, I didn’t get all of the make-up residue off my face…and that was frustrating.  So, I made the $200 investment and brought home my new shiny brush eager to find out if it worked.  Here is the scoop:

What it is…

Developed by the same people who developed Sonic Care Toothbrushes, the Clarisonic Cleansing System uses a patented sonic frequency of more than 300 movements per second to clean your skin.

Specifics

The Clarisonic system comes in four types – Mia, Classic, Plus and Pro.  Here is a comparison:

Additionally, there are four types of brushes you can use:

• Normal: For normal skin, shaving prep and use on body.
• Sensitive: For sensitive to normal skin types.
• Delicate: Ultra-soft brush for delicate or extra-sensitive skin.
• Spot Therapy: For cleansing areas of the body needing extra care and attention, including the décolleté, hands, arms, elbows and feet. Works with Clarisonic PLUS and PRO models.

And lastly, they sell cleansers and skin-care products that you can use with the Clarisonic.

Benefits

Here are the benefits that Clarisonic claims it provides and how I thought it stacked up against its claims:

• Removes 6x more makeup than manual cleansing: TRUE.  Although I can’t measure “6x,” I definitely get all of the makeup off of my skin, without the need for rough and irritating wash-clothes.
• Leaves skin feeling and looking smoother: TRUE.  Be sure to use the right brush for your type of skin so you don’t overdry!
• Products absorb better: TRUE.  Because dry patches are diminished, I find that my products smooth on more easily.
• Gentle for use 2x daily: TRUE.  If you have sensitive or delicate skin, however, you MUST use the right brushes.  Using Clarisonic twice a day with the wrong brush may irritate your skin.
• Helps reduce oily areas, dry skin patches and blemishes: PARTIALLY TRUE.  I have combination skin, and although  I have found that my skin is smoother and that dry patches have diminished, I would not say that my oily areas have reduced.
• Helps reduce appearance of visible pores: PARTIALLY TRUE.  Again, texture is improved, but in certain areas (chin), I have not seen diminished pores.  In other areas (nose), I have.
• Reduces appearance of fine lines and wrinkles: PARTIALLY TRUE.  I would argue that Clarisonic makes a difference with fine lines, but not with deep wrinkles.

Overall Review

I HIGHLY recommend using the Clarisonic as part of your beauty and skin care regimen.  A few points, however:

• Make sure you purchase the right brushes for your skin type.  This is very important in ensuring you don’t irritate your skin.
• Don’t buy their cleansers.  Frankly, you can use your own cleanser and their products contain ingredients that I recommend you avoid.
• Purchase the model you think you will most benefit.  There is no need to buy the most expensive model.  The technology is the same…and if you are a simple person (like me), you most likely won’t use the extra bells and whistles of the Plus or Pro models.

Where Can you Buy?

Clarisonic at Beauty.com
Clarisonic at Amazon
CLARISONIC Skin Care Brush Limited Edition Pink, Breast Cancer Awareness + 2 oz Cleanser

Ingredients

• 1 1/2 lb chicken breast – cut into 1 cubic inch pieces
• 4 cloves garlic – minced
• 2 Tbsp canola oil
• 2 c chicken broth
• 1 c cooking wine
• 1/2 c balsamic vinegar
• 1 c canned artichoke hearts – quartered and drained (not marinated)
• 1/3 c capers – drained
• 1 c sun-dried tomatoes
• 1/2 c whole-wheat flour
• 1 box whole-grain pasta
• grated parmesan cheese

Directions

In a large bowl, toss the pieces of chicken in the whole-wheat flour until all pieces are well coated.  In a large deep pan, heat the oil over medium heat.  Once heated through, saute the garlic until golden brown.  Next, saute the chicken pieces until lightly brown on all sides.  Remove the chicken from heat and set aside.

In the same pan, add the chicken stock, cooking wine and balsamic vinegar.  Bring to a boil and then reduce heat to simmer.  Simmer until sauce reduces by about one-quarter.  Add sun-dried tomatoes and capers and simmer for another 10 minutes.  Then, add chicken and artichoke hearts.

In a large pot, bring two quarts of water to a boil.  Put pasta into water and boil for nine minutes.  When pasta is done (should be al dente), remove from heat and drain (do not rinse).  Put the pasta back into the pot and add the contents of pan.  Mix well and serve with a dusting of parmesan.

Effective methodology and processes. Ad-hock and unstructured coaching are less effective than a structured program. Ask about their coaching method and processes, their strategies for helping clients clarify and achieve their goals, how much time it requires, and what their fees and payment policies are.

Expertise in psychology and human behavior. Personal-development work, life and career transitions, and professional demands can take you to the edge of your comfort zone, triggering fears of failure, insecurity, or habitual, self-sabotaging behaviors. Life, career, and executive coaches with a background in psychology have the leading edge, as they can help you address your fears and self-defeating patterns at the root level, and change limiting patterns that can sabotage your success.

A supportive and comfortable environment. A good coach is compassionate, establishes trust, maintains confidentiality, and creates an environment in which you feel supported. Whether you’re doing phone or in-person coaching, notice how comfortable you are, and whether the person feels like someone you can trust.

Exceptional problem-solving, goal setting, and organizational skills. The bigger the coach’s “tool kit”, the better able they’ll be to facilitate effective coaching sessions. Ask how they go about problem-solving and goal-setting, and notice how organized they appear to be. The more organized they are, the more ground you can cover in each session.

Fosters client accountability. Continuity, self-discipline, and follow through are critical factors for success—things that many people find difficult to develop or maintain. Find out what methods they use to help clients stay motivated, and how they get clients who’ve become discouraged or unfocused back on track.

In addition to the qualities and expertise listed above, below are added skills and expertise for specific types of coaching.

Career Coaching

Proven experience in the career transition field. This is a must-have for people making a career change or searching for a new job. Ask career coaches about their methodology for identifying a job or career that’s the best fit, and about their expertise in job sourcing, resumes and cover letters, self-marketing strategies, networking, interviewing, and salary negotiation.

Entrepreneurial and business planning skills. This is critical if you’re considering starting your own business. Find a career coach with a successful track record not only in helping clients identify a new business idea, but also in turning that idea into a business.

A resourceful, innovative, and strategic thinker. To stand out from the competition, you have to think and do things differently than everyone else. Ask prospective career coaches for specific examples of strategies they’ve developed to help clients differentiate themselves, and how those strategies have helped clients achieve their desired results.

Executive Coaching

Client Confidentiality. If your company is hiring an executive coach to work with you, ask how confidentiality issues will be handled. The more authentic you are the better results you’ll achieve in your coaching work. However, you need to feel confident that the coach can effectively balance honoring your confidentiality with meeting your company’s expectations for coaching results.

Business and Leadership Expertise. In addition to strategic business and leadership expertise, the best executive coaches have real-world corporate experience, giving them a deeper understanding of the complex challenges and demands of the executive role.

Life Coaching

Expertise in psychology and human behavior: While it’s an added plus to find a career or executive coach with a background in psychology, it’s a must-have for life coaching. Without an in-depth understanding of what drives human behavior—and how to change self-defeating patterns that are often rooted in the subconscious—it’s very difficult to help clients achieve transformational and lasting change.

That being said, many people aren’t self-aware or aren’t self-aware ALL of the time.  Maybe it is someone at the gym who thinks that all of the equipment is his or her very own and doesn’t like to share.  Or, maybe it is a family member who believes that they are always right and that the rest of the world is wrong.  Or, maybe you work with a colleague who just doesn’t have any sense of how they bully others.  Some of these people can produce continual toxicity in our lives, while others may cause only a momentary frustration.  Whoever or whatever the case may be, these people are among us.

But why is self-awareness so important?  It makes us better people.  Here’s why:

1. Empathy. Having the ability to see when we are wrong or when we have made a mistake allows us to see other peoples’ perspectives and to be empathetic to their situation or their feelings.
2. Admission. Have you noticed when people aren’t self-aware, it is very difficult for them to apologize or admit that they are wrong?  Often, these people can’t even SEE that they are wrong in the first place.  They tend to think that they are always right and if something doesn’t work out as planned, it is always someone else’s fault.
3. Man in the Mirror. If we can acknowledge our flaws, we can make positive change to improve upon them.  Knowing is half the battle…and if you can admit to the qualities that are less than stellar about yourself…you can change them or improve upon them.
4. Tolerance. When you can see your own faults, it is easier to accept others’.
5. Humility. Understanding that we ourselves are not perfect allows us to get off our high-horses.  Further, know we can always be better and as a result, can be thankful for the good that does come our way.
6. Likability. Let’s face it:  No one likes a know-it-all or an individual who thinks they are always right.  Having the ability to see other peoples viewpoints, to be open and flexible, and acknowledge that you are not the only person who has the answer makes you a more attractive person.

So how self-aware are you?  Here are a few questions to ask:

1. Do you listen to others during a conversation?  Or, do you tend to do a lot of the talking?
2. Do you ask others how they feel about situations?  Or, do you make assumptions based on your own feelings?
3. Do you think about how your actions affect others?  Or, are you confident that others are fine with how you handle situations?
4. Are you aware of other people’s social cues?  Or, do you mostly focus on your own?
5. Can you admit when you are wrong, and have apologized when you are?  Or, do you tend to think that things are wrong or go bad because of others?

If you answered yes to most of the first questions in each pair, you are most-likely self-aware.  If you answered yes to most of the second questions in each pair, you probably could afford to tune into other people’s reactions and do some inner reflecting.

Self awareness gives you the ability to be open, thoughtful and aware of how you impact others.  It is one of the best and most valuable qualities you can have!  Do you think you are self-aware?  Have you met others who aren’t?  How did they make you feel?

Richard Wilkinson - “Learn to Love Fat.”

During the segment there were a few points that I think are worth mentioning:

• Extremism: The reporter stated, “Not everyone subscribes to the theory that life is best lived hungry and constantly inside the gym.”  These kinds of statements are exactly what discourage people from living at a healthy weight.  If you eat right and are active…you don’t have to be so extreme to always “live hungry and inside the gym.”  Let’s get back to moderation.
• Obesity vs. Inactivity: One of the doctors interviewed stated that she believes there really isn’t an obesity epidemic, as much as an inactivity epidemic. For instance, there are people who are thin and appear to fall into a healthy BMI range who are extremely inactive.  However, on the flip side, there are overweight people who are highly active. Which is better? Personally, I’d argue that the overweight person who is highly active is more healthy than the thin person who doesn’t get their butt off the couch.
• Degree of Overweight is What Matters: Let’s face it, there is a big difference between being 5 – 10 pounds overweight versus 50 to 70 pounds overweight. I would argue that although there are rare cases of a person who is carrying 50 extra pounds is in good health, more often than not, that individual has or will have more health issues than an individual who is 5 – 10 pounds overweight. So really, is it productive to have a “Fat Acceptance Movement?” Or, should we be pushing for a “Happy to Be in My Skin Movement.
• REAL Acceptance?: Dr. Snyderman provides a real life personal question of how accepting we really are: If you are on an airplane and an obese person gets on…would you think to yourself: “Please don’t sit next to me”?

Here is the video for your own viewing:

What do you think?  Do you think that a Fat Acceptance Movement is an excuse for people to be obese or do you think it is a great idea?

1. Explore: Although almost every curriculum has “core requirements” and pre-requisites, it is important to explore the topics that peak your interest…even if they have nothing to do with your major.  If you want to take a dance class, do so.  If you want to learn how to make rockets, look for an introductory class.  You can even create your own classes by doing independent studies.  Exploring your interests is what leads to discovering your passions.  And having passion for what you do makes your future that much sweeter and exciting.
2. Stay Well Rounded. All work and no play makes Jane a dull girl.  Finding courses you love is important, but getting involved in extracurricular activities that you enjoy (other than drinking) is also just as important.  Volunteer for campus initiatives…join the choir…play intramural sports…find things that you love that will take your mind off of your grades and classes and allow you to enjoy life.
3. Maintain Balance. In college, “being in balance” is probably one of the most difficult states to maintain.  It is typical to work really hard, as well as play really hard, often neglecting your need for sleep and health.  Make sure you take time out for yourself to decompress, relax and have some down time.  Stay active through exercise, intramural sports or gym classes.  Avoid the late night munchies and unhealthy foods in the cafeteria and get your 7 to 8 hours of sleep each night.
4. Don’t Procrastinate. Practicing time-management skills in school will be one of the most valuable things you can teach yourself for the rest of your life.  Avoid waiting until the last minute to get your work done.  Cram sessions aren’t good for your mind or your grades.  Plan your semester out by keeping a calendar with all of your key assignments and due dates on it.  Schedule enough time for each so that you can put enough attention and dedication to preparing for them appropriately.
5. Build Solid Friendships. The friendships you build in college will last you a lifetime.  Look to make friendships that are mutually supportive, where both of you are their for one another.  Build in time together that is both fun, and productive.  Rely on each other when you are going through rough spots and celebrate your accomplishments together.

Enjoy your time in school this year and good luck!

Although there are definite benefits to doing aerobic exercise; strength, core and flexibility training all provide numerous health benefits that cardio can’t:  They increase muscular and bone strength, increase lean body mass, safeguard against injury and boost metabolism while decreasing fat.

Is it possible you are overdoing the cardio?  Here’s how to know:

1. Time: Unless you are training for a race, marathon or triathlon, there is no need to do more than 30 minutes of cardio (with your heart rate between 65% – 85% of your maximum heart rate) when you workout. Fitness Revamp: If you want to exercise for over 30 minutes, you are better off doing a 20 – 30 minute cardio session and another 20 – 30 minutes dedicated to strength training, stretching and/or core training.
2. You aren’t seeing results: If you are trying to lose weight, yet you aren’t seeing results, it may be because of too much cardio.  Believe it or not the idea of ‘burning off fat’ does not stem from cardio…it stems from strength training.   Fitness Revamp: Build in 20 – 30 minute strength training sessions 2 – 3 times a week.
3. Injuries: Too much wear and tear on your muscles and joints can end up in an injury…or even worse, multiple injuries.  Incorporating flexibility and strength training helps to strengthen the joints which will prevent pain and damage to joints. Fitness Revamp: Take the time to stretch before and after your cardio sessions.
4. Boredom: Does it take a lot to motivate yourself to go to the gym?  Doing the same type of exercise every day, of every week, of every year is…BORING!  Working out should be fun and should make you feel good.  Fitness Revamp: Mix it up.  Take a class or two that interest you each week.  Get into the weight room and do a few sets of bicep curls.  Go hiking.  Do things that motivate you and keep you interested.  Being active is what is most important…not the time and mileage on a piece of equipment.

Do you think you are overdoing cardio?  Have you found any of the above indicators true?

GMOs were first grown in the United States in 1996. They work by inserting an additional protein into the genetic code of the original seed. This allows the crops to withstand repeated bouts of pesticide without destroying the crop. In such a short amount of time, GMOs have become a ubiquitous part of our food supply, found in nearly 75% of processed foods lining the supermarket shelves. How has it infiltrated such a large portion of our food supply? A large majority of our farmland the past few decades has transitioned to grow three major crops: corn, soy, and canola. The same agrochemical businesses that created GMOs also sell the seeds that grow these crops. For example, 92 percent of all soy grown worldwide is genetically modified, according to the U.S. Department of Agriculture. If you think you do not consume any of these soybeans because you avoid edamame, tofu, and soymilk- think again! Soybean oil, soy protein isolate, soy lecithin, etc, are common ingredients in processed foods. Even products you think of as healthy contain these harmful ingredients, such as protein bars, dark chocolate, and multigrain crackers. Since these crops are also fed to our animals, even meat is not free of them.

All of Europe, England, Australia, Japan and Russia require food containing GMOs to be labeled accordingly. In response to consumer outcries in these countries, large companies such as Kraft, Walmart, and Coca Cola have redesigned their products to either remove GMOs from them or label them appropriately. Consumers can then make their own decisions about whether to include these new substances into their family’s diet or now. For a myriad of political reasons, we are not given that choice in this country. Instead, you must be extremely pro-active if you would like to minimize GMOs in your diet.

So what’s the big deal with GMOs and why should you avoid them? Most of the objection about GMOs is that they are an uncontrolled human experiment. Only one study has been conducted on humans rather than animals. The results showed that parts of the altered gene in GMO soy had been transferred into the DNA of the bacteria in the digestive system (U.S. National Academy of Sciences 2004). Results from animal studies are even less promising. Until U.S. consumers get more vocal about GMOs, what can you do?

Tips for minimizing GMOs in your diet:

• Stick to organic food as much as possible; even fresh foods such as fruits and vegetables can be coated in a corn-based wax to make them look prettier and withstand long travel distances
• Look for corn, soy, and canola listed in the ingredient list; assume they are genetically modified
• Start small. What do you or your family consumer a lot of? Cereal? Crackers? Milk? Look for a non-GMO alternative of your favorite brand by shopping organic.
• Most importantly, speak up! Does your grocery store have slim pickings when it comes to organics? Make a request for specific products you would like to see. Does your store already offer plenty of options? Let them know you appreciate the selection. Do it for your children and your children’s children!

The New York Botanical Garden in the Bronx and the Brooklyn Botanic Garden in Brooklyn, for instance, run programs where children can plant, tend and harvest their own fruits, herbs and vegetables.  To appeal to the “ripe” ages of the NYBG’s audience, the garden focuses on teaching children around their favorite dishes.  For instance, in the Breakfast Bowl Bed, they plant and harvest cereals and grains such as corn, barley, oats, rice and wheat.  While the Pizza Garden is where they can grow and cultivate various ingredients such as oregano, basil, and tomatoes.

It turns out that these types of programs not only educate children, but also impact their taste buds to appreciate the very foods they would turn their noses up to previously.  Here’s why:

1. Dirty Zone: What kid doesn’t like to get a little dirty?  In programs like the ones at the NYBG and BBG, children are encouraged to dig for worms, plant seeds and get a little dirty.  Putting bad weeds in ‘Jail’ and learning how to play in the dirt is what these programs are all about!
2. Ownership and Responsibility: Through cultivating their own plot, children plant vegetables, watch them grow and pick them with their very own hands.  It gives them a sense of pride and accomplishment…and if you will…attachment to what they grow.
3. Learning While Playing: The children in these programs aren’t being told what they “should be eating”, but instead learn while doing.  The staff teaches them good nutrition through the food they grow, why foods are healthy and how to make them grow the best.  They even learn about the benefits of growing organic.

Unfortunately, programs like the NYBG’s aren’t everywhere.  If you don’t have a program local to you, you can create your own programs right at home.  Here are a few ideas:

1. Garden at Home: If you have a backyard, start your own garden at home and involve your children.  Ask them what they would like to grow and give them their own “crop” to take care of.  If you don’t have a backyard, look for plants you can grow in a window box or herbs you can grow in your kitchen.
2. Farmers’ Markets: Bring your children to your local farmers’ markets and let them explore the good being sold.  Let them choose a fruit or vegetable that they would like to try on their own.
3. Cooking: Let your children pick a new ingredient each week and have them help you come up with a recipe that they can cook and enjoy.  You can even have their friends over and host a Children’s “Iron Chef” cook-off.
4. Educate: Each week, pick a vegetable, fruit or herb that you can research together.  Learn where the ingredient originates from, during what time of year it grows, ways to prepare it, and of course, its nutritional benefits.

Do you grow your own vegetables at home?  Do you involve your children in the process?  Have you enrolled your kids in any of these programs?

When we work hard for something and finally achieve it, it is wonderful to celebrate and reward our accomplishments.  Whether the achievement is big or small, rewarding ourselves allows us to acknowledge our effort, while giving ourselves permission to bask in our own glory.

How we celebrate our accomplishments can be just as much fun as the accomplishment itself.  Here are some creative ways to let loose, have fun and give yourself a pat on the back!

1. Indulge: Eating is as much a necessity as a social occasion.  Enjoying a meal with friends and family at your favorite restaurant allows you to splurge a little.  Order your favorite piece of chocolate cake and heck, throw in a candle while you’re at it!
2. Bottle of Bubbly: Personally, I love champagne, cava (Spanish sparkling wine) and prosecco (Italian sparkling wine) at any time.  In my mind, there is no real need to have something to celebrate to enjoy the bubbly!  However, if you are the type who only pops the cork for special occasions, your accomplishment is as good a time as ever to enjoy!
3. Get Pampered: Indulging yourself in a massage or another favorite treatment is a great way to reward yourself.  Go at a time when you don’t have to rush so that you can maximize your experience.
4. GET OUT of Town: Get away for a day or two.  Even one night in a luxury hotel can feel like a real treat, while relaxing your mind and body so that you are ready to take on your next challenge.
5. GO OUT ON the Town: Go out with your friends and paint the town whatever your heart desires.  Whether it be dancing, theater, karaoke, live music…enjoy a night of fun and festivity.
6. Splurge: Have you been eying something but have been resisting the temptation to make the purchase?  Buying yourself a trinket that seems frivolous, yet luxurious is a great way to feel rewarded.
7. Sleep: If you have been working your tail off to reach your goal, you may have compromised on some ZZZ’s.  Go to bed early and catch up on some much needed sleep.
8. Theme Party: Throw a party that has a theme specific to your accomplishment!   If you just finished writing a book, have a theme of favorite literary icons.  If you just finished your degree, have a theme of what you majored in…let your creative juices flow!

So how do you reward yourself?

This post is sponsored by Propel® for the You.Propelled Program. Propel’s mission is to enhance your life, give you the ability to move through obstacles and live a more streamlined, energetic life.

Requirements for Radiant Skin

• Antioxidants. These protect your skin from the damaging effects of UV radiation and may help prevent skin cancer. Foods high in antioxidants include green tea, citrus fruits, cacao, blueberries, prunes, and leafy green vegetables like kale and spinach.
• Hydration. If you’re thirsty, so is your skin! It’s essential to drink plenty of water (filtered or spring water) every day, but juicy fruits and vegetables (like apples, strawberries, watermelons and celery) help with your hydration needs.
• Selenium. This mineral is used by your body to create a protein with antioxidant properties. The absolute best source for selenium is a handful of Brazil nuts. If you can’t find those, other nuts will do. Fish, turkey, whole wheat pasta, and brown rice will also help, but nothing compares to nuts!
• Omega-3 Fatty Acids. Omega-3’s maintain healthy cell membranes to keep your cells hydrated and free of toxins. Hemp, flax, and Chia seeds are excellent sources of Omega-3’s. Wild salmon, walnuts, and sardines can also give your skin cells a boost.

Handbook for Healthy Hair

• Vitamins A and C. These vitamins help your body produce sebum, the oil secreted by hair follicles that serves as a natural conditioner. (Beware shampoos that strip away too much oil and leave your hair dry!) Spinach, broccoli, kale, and Swiss chard are great sources for both of these vitamins.
• Protein. Your hair needs plenty of protein to grow. Beans, lentils, and other legumes are great sources of protein, iron, and zinc.

Snacks for a Super Smile

• Avoid Processed and Refined Carbs. Chewy carbohydrates like bread and crackers tend to get stuck under the gums and promote bacterial growth. Drink plenty of water with meals and snacks to wash all those little food particles away.

• Polyphenols. Found in black and green teas, polyphenols prevent plaque and reduce the chance of developing cavities.
• Cranberries. These tart berries have a compound that prevents bacteria from sticking to teeth and gums, but make sure your cranberry juice isn’t loaded with extra sugar or else, what’s the point?

It makes sense that balance in your body shows up as beauty on the outside, and whole, healthy foods will keep you looking and feeling fantastic. The emphasis here is on whole foods, not supplements. Although supplements can be good for people who have a particular deficiency, it’s always better to get your nutrition from the best foods you can find. Eat well and be beautiful!

I was recently stocking up on supplies for the office when I came across these great looking eco products for you or your favorite student.  They are smart in design and durable. Why not start the school year right with the right eco supplies?

Here are some of Green Scout Report’s favorite eco-supplies:

Eco and super-cute notebooks (prices vary)

This is a cute notebook that is environmentally safe.  Ecojot notebooks are made from 100% post-consumer recycled paper and come in a variety of graphic designs and sizes. Their new site will launch in September, but in the meantime, check out a retailer near you.  Visit Ecojot.com or Buy EcoJot at Amazon

Solar Style Charger ($29.99)
Perfect for your on-the-run students on the go. They will love this pocket-size solar solution by Solar Style. It offers an easy and affordable way to charge cell phones, PDAs, mp3 players and other gadgets. Available at SolarStyleMiami http://www.solarstylemiami.com

Terracycle Eco Binders ($4.99)
I got in the habbit of organizing my classes and projects into binders. Here’s a greener and smart-looking option from Terracycle – these recycled binders are not only eco-friendly, but sturdy and cheap. Available at OfficeMax.

NOON SOLAR Cortland Bag – Charge on the go ($418)
On the go or travel much? The Cortland is a great everyday tote and easily transfers from day to night. It’s big enough to hold files, but small enough to carry all the time. Has 2 interior zipper pockets – 1 for lithium-ion storage battery and electronic accessories, 1 exterior zipper pocket, and magnetic snap closure. The leather is a Bavarian sourced, chrome-free, naturally tanned and dyed, full-grain cowhide.  Visit Noon Solar

Staples 100% Recycled Paper ($9.70 / ream of 500 pages)
It looks as white as non-recycled printer paper and works with all laser and ink jet printers. Better than that, it’s 100% recycled, acid-free, chlorine-free, FSC-certified and endorsed by the Rainforest Alliance. Visit Staples.

Voltaic Solar Backpacks ($199 – 250)
I am not a backpack person, but people I know who carry these are true devotees. The must-have for the ecogeeky student, Voltaic backpacks can charge your cell phone, PDA’s, and other gadgets while also lugging around your books.  Voltaic bags are also made from 100% recycled PET from water bottles.Visit Voltaic.

PilotBeGreen Eco-Friendly Pens

If you’re more a pen person, there are a bunch of green pen options as well, including Pilot’s recycled BeGreen Pens. Available at Amazon. Visit PilotBeGreen.

Recently, I tried Suzanne Bowen’s and Leah Sarago’s Release Workout DVD.  It teaches moves that are part of their Ruah Mind Body Movement, utilizing a method they term “Postural Movement and Flow” to strengthen the mind, body, and spirit.  It is centered in principles of lengthening the muscles through deep muscle work with stretching.  Here is what I thought:

1. Video Synopsis: The video is about 55 minutes long, with 15 minutes dedicated to lower body, 25 minutes dedciated to upper body and core and 10 minutes of the video dedicated to stretching and relaxation.   All of the work is done in a low to non-impact format, utilizing both standing movements and matwork.
2. Type of Workout: Although the video claims that the exercises offer the three components of cardio, strength, and flexibility training, if you are especially in shape, I would offer that the video is more geared towards strength and flexibility.  The more fit you are, the more it takes to increase your heart rate.  If you are a beginner, however, I would say that it definitely offers some amount of cardio.
3. How to Incorporate: Although I would never use this video to replace traditional cardio or strength training, it is definitely something to consider incorporating into your overall workout regimen.  If you are especially prone to skipping stretching or relaxation, and feel it is a waste of time, this video incorporates enough movement to keep even the most non-yoga types engaged.
4. Level of Difficulty: The moves are simple in regards to coordination and choreography, but still challenges the muscles.
5. Level of Creativity: If you have taken a yoga class or a pilates class, many of the moves will be familiar.  They are not especially unique and can be a bit repetitive (this is not a dance video!), however, Leah and Suzanne combine various moves into a sequence which gives the moves a bit of a new twist.
6. Overall Review: I recommend “Release” for beginners who want to ease into an exercise program or for those individuals who are fit, but want to get more stretching, lengthening and toning into their workout regimens.

To learn more about the Ruah Movement, visit www.ruahmovement.com.  You can also buy “Release” here..

KOR Hydration Vessel:

This really is my best eco-style secret as of late.

Its sleek design is incredible and the bottles are BPA & PBA free. What this means is that the plastic will not leach to your system when you drink out of it. I love the fact that you can actually see the water in the bottle that comes in four colors. Its hinge cap lets you drink with one hand instead of fumbling with those incredibly annoying screw on tops. And the rubber bottom keeps it from slipping.

KOR has a company value system called S.E.T. (Sustainable, Ethical, Transparent) in all their business practices. They firmly believe that in the “importance of clean water to human health and to the health of our planet, and in the power of design to inspire and motivate”. That is music to our ears. Green Scout Report could not have said it better ourselves.

Each water bottle holds 25-ounces of liquid and has a hinged cap and perfect spout. And for every product purchased, KOR will donate funds to various water-related non-profits depending on the color you purchase. Choose from Ocean Protection (blue), Watershed Protection (green), Container Recycling (orange) and Global Water Crisis (purple).

For more information or to purchase, visit KOR. You can also get them on Amazon.

Klean Kanteen: The Original Stainless Steel Bottle

Launched in 2004 Klean Kanteen™ introduced the first personal hydration bottle made from stainless steel to give health and environmentally conscious people an alternative to plastic. These are high quality, handcrafted bottles committed to strong environmental and labor standards.

Klean Kanteen has recently launched their new WIDE version of their best selling Kanteen. Here at Green Scout Report, we are thrilled about this new version! The Klean Kanteen is BPA free, as well. All Wide bottles have a cap with stainless steel on the inside so drinks never touch plastic.

This family-owned business also practices the eco it preaches! The company uses office paper is 100% post-consumer content, providing all soaps that are fair trade and eco-friendly, using Energy Star-certified office equipment. They have increased third-party audits of factories making its products in China to ensure they’re meeting Klean Kanteen’s high environmental and fair labor standards.

For more information or to order a bottle, visit Klean Kanteen or Amazon.

1. It is a fruit. Although many people believe that tomatoes are vegetables, they are actually fruits.
2. Italian in Origin..Not so Much. Although popular as an ingredient in Italian cuisine, tomatoes are originally native to the western side of South America.  However, it was first cultivated in Mexico; and it was through Colombus that seeds were first introduced to Europe.
3. Antioxidant Powerhouse. Tomatoes are a great source of lycopene, Vitamin C, and Vitamin A.  They are antioxidants that are instrumental in neutralizing free radicals known to potentially damage cells, which can increase inflammation and the progression or severity of disease.  Diets high in these antioxidants have been shown to help reduce the risk or severity of all of these illnesses.  Lycopene, especially, helps protect cells from oxygen damage and heart disease.
4. Prostate, Colon and Pancreas. Although tomatoes are great cancer fighters in general, they are specifically known to promote prostate and colon health.  Further, a study published in The Journal of Nutrition showed that those consuming a diet high in lycopene had a diminished risk for pancreatic cancer.
5. Organic Matters. In tomatoes, research has shown that organic tomatoes and organic tomato products provide a much greater dose of lycopene than non-organic.
6. Fiber Factor. Tomatoes are a great source of fiber, which helps to regulate blood sugar and cholesterol levels.
7. Canned isn’t so Bad. Although I’m a fan of “au natural” – or right off the plant – when it comes to eating fruits and vegetables…I can get behind canned tomato products.   Is a matter of fact, some believe that canned products are better than fresh whole tomatoes because the nutrients are higher in concentration than the fresh fruit.
8. Every Color of the Rainbow. Tomatoes come in every color except for blue!  You can find them in red, orange, yellow, green and even purple!

Ways to enjoy tomatoes: Tomatoes are very versatile.

• Dishes: Gazpacho, Salads,Tomato and Avocado Salad, Minestrone Soups, Chili
• Sauces: Tomato based sauces, salsas, ketchup, cocktail sauce
• Drinks: Tomato Juice, Bloody Mary’s

Do you like tomatoes?  Do you incorporate them into your diet daily?  Any favorite recipes?

Saying that walking is the only thing you need is like saying that gas is all your car needs to function properly.  If you neglect the engine, don’t put oil in it and don’t inflate the tires, the car eventually will stop running properly.  Walking is a great activity to incorporate into a healthy lifestyle, but it isn’t the begin all and end all of being in great physical shape.

If you haven’t exercised regularly for a long time, walking is a good way to start getting back into a regimen.  But to make it really work for you, remember the following:

1. Intensity: Are you strolling or are you pushing yourself?  More than the exercise itself, getting your heart rate up into a zone of 65% – 85% your maximum heart rate is important to making the activity beneficial.
2. Continue to Challenge Yourself: Walk on a treadmill to pace yourself. You should try to walking between 3.5 to 4.5 miles per hour. This will ensure you are getting some sort of cardiovascular workout. (If you don’t have a treadmill, get a pedometer and try to steadily increase the number of steps you take within the 30 minutes, every time you walk). Once you are able to walk in this range for 30 minutes comfortably, challenge yourself. Try jogging. If not, try to walk faster and longer. As you become more fit, you will need to work harder to get the same benefit.
3. Strength Training: Try to incorporate some strength training into your workout.  It will help you to build muscle and raise your metabolism…which will burn more calories…which will help you lose weight.
4. Eat Properly: Make sure you are eating properly. Even if you were to walk an hour a day, every day of the week, but you continued to eat poorly, you would not see results.

Do you walk for weight loss?  Have you seen any improvements?  Have you incorporated these other important aspects?

1. Taste: The fresher the produce, the better it will taste.  If a fruit or vegetable isn’t in season, it is shipped from across the country, or even worse, across the world.  To do so, farmers harvest their crops early and refrigerate them so that they don’t go bad during shipping.  As a result, they aren’t ripe when picked and don’t always ripen to their full flavor as they would in their natural growing environment.  During chilling and shipping, produce loses freshness and flavor with each step of the process: when chilled, when transported and when held in warehouses prior to distribution.
2. Nutrition: Vanishing flavor from fruits and vegetables also means vanishing nutrition.  As mentioned, when farmers ship to far off areas, they harvest early.  In doing so, the fruit or vegetable doesn’t have as many nutrients as it would have if it was picked when it was fully grown and fully ripe.  Further, because of the transportation process, produce is irradiated to kill germs and layered with preservatives, such as wax on cucumbers.
3. Variety: Eating produce that is in-season means that you eat a wide variety of foods throughout the year.
4. Cost: Buying locally grown, in-season produce means that the cost for that produce is lower.  Why?  Because in season produce is abundant, making supply high.
5. Environment: Eating locally grown, in-season produce means that you are supporting the health of the environment.  Shipping from great distances requires using tons of resources and expelling tons of pollution.

A great resource for finding in-season produce, local to your area is the Seasonal Ingredient Map at Epicurious.com.

Do you buy local, in-season produce?  Do you grow your own veggies or fruit? Can you taste the difference in quality and taste?

B.A. W

Is there a Dr. in the house? M.A.ybe so – help your kid, friend, or sibling hit the books with a degree of eco-style, by sending them off with supplies like recycled bulletin boards and reusable laundry gear – or bundle smaller stuff into a PVC-free backpack or storage bin as a care package. No PhD required.

(For pre-college kiddos, check out A Biter’s Guide to Hitting the Books next month.)

1. Sheet smarts.

All-nighter pulled. Paper slipped under the Prof’s door five minutes before it was due. Time to crash…on soft, 100% organic-cotton sheets – no pesticides involved. PBteen’s Organic Sheet Sets ($89) come in twin size, with cheery graphic prints like flowers and turntables. Also: organic towels. Give it.

2. Board games.

Great for keeping class schedules and phone numbers handy, Envi Combo Magnetic Dry-Erase/Cork Bulletin Boards ($38) are Cradle-to-Cradle certified – made from recycled materials and designed to be recycled. Pair with nontoxic pens, and emblazon it with a bon voyage message (or a reminder about your birthday – oh, whoops, was that permanent ink?). Give it.

3. Electric bookaloo.

One thing’s for sure – they’re going to read. A lot. Give ‘em an electronic book reader like the new bigger-format, 9.7-inch Kindle DX ($489) – no trees necessary. They can download 300K books (lighter and cheaper than paper = less shoulder pain, more beer money), plus magazines and newspapers; highlight and make notes as they read; and download books anywhere. Give it.

4. Shower power.

Prep their feet for shared showers with a pair of germ-deflecting Splaff Flops ($40), made from recycled materials like race-car tires and easily renewable materials like hemp. Consider packaging with an eco scrubber or soap; they come in both guy and girl sizes. Give it.

5. It’s in the bag.

Between advanced calculus and Proust is another subject: the Laundromat. Make it easy for them to haul their dirty socks cross-campus with a Rice and Feed Laundry Bag ($39), one-of-a-kind heavy-duty laundry bags (big enough for two loads) made from old…wait for it…rice and feed bags that’d otherwise get tossed. (Throw in a bottle of eco stain remover or laundry detergent for the works.) Give it.

6. The incredible drinking woman (or guy).

School should quench their thirst for knowledge, but not for water. Help them stay hydrated (and away from nasty chems like BPA) with an aluminum Greensender SIGG Bottle ($25-$28) that they can fill up and take anywhere. It’ll help cut back on disposable plastic water bottles, which require 1.5 million barrels of oil each year to make. Give it.

7. Sa-wing battery!

Can one set of batteries last till graduation? Yep – if they’re rechargeable. Americans buy three billion batteries per year, tons of which get trashed; rechargeables cut way down on that waste. Pack some USBCell AA Batteries ($18/2), which juice up when you plug them into any computer’s USB port (so even if they get nowhere on their paper, at least they accomplish something). Give it.

8. Balls out.

Your gift: if you’re a mom, less laundry to do each week. Their gift: 2+ years of soft, static-free clothes…if you set them up with some reusable Wool Dryer Balls ($24/4). Unlike disposable sheets, they’ll last for years, contain no animal byproducts, and create zero waste. Nice with a couple rolls of quarters. Give it.

9. Bin there, done that.

Load ‘em up with a few Eco-Fabric Open Bins ($13) for extra storage of shoes, toiletries, whatever there isn’t room for in their 2-by-2-foot closet – you can even use it to package other things they’ll need. Simple, stylish, and easy to move around, they’re also made mostly out of recycled bottles. Give it.

10. Pure energy.

Even if they get stuck rooming with a knuckle-cracking Religious Studies major who’s light on showers, you can make sure dorm life’s a little comfier with an Energy-Star-rated, energy-saving coffeemaker (great paired with a reusable mug and organic coffee). Other bigger-ticket options: an ES-rated mini fridge, computer, monitor, or printer. Give it.

For care-package ideas, check out the Daily Tip.

So, if you couldn’t tell, I’m a huge advocate for weight training.  Different weight training programs often achieve different goals. Specifically, there are three types of sets that are typically done, each resulting in three different types of results:

• Low weight / high number of repetitions (12 – 15): Best a toning muscle to give them shape, but not necessarily strength or dimension.
• Moderate weight / moderate number of repetitions (10 – 12): Best at building strength, without necessarily building muscle size.
• Heavy weight / low number of repetitions (8 – 10): Best at building muscle (not bulk!) and burning fat.

Each of these types of exercises are important to a weight training program.  Why?  Because when you weight train, it is best to keep your muscles on their toes.  What I mean by this is that you should not do any exercise for too long (more than two weeks).  Otherwise, your muscles become used to the move and/or exercise, and adapts to it.  As a result, your workout doesn’t challenge the muscles enough to see real results.  To be sure that your weight training program is really doing its job (after all, you sure are!) it is best to incorporate each type of set into your routine to continually see results.  Further, this strategy will ensure you lose the most fat, and will look as lean as you want.

Here’s how:

1. 2 Week Cycles: For the first two weeks, do two to three days of weight training that focuses on using low amount of weight and high repetitions, where the 15th or last repetition is very difficult.  During the next two weeks, do mid-weight and 10 – 12 repetitions.  And then for the last 2 weeks, use heavy weight.  Continually repeat this process.
2. Pyramid Training: This type of program tries to achieve all three goals: Build muscle, build strength and tone in one workout. Some believe that this type of training system can achieve greater results more quickly.  Over the course of three sets of the exercise, do your first at the lightest weight – highest reps, the second at the middle weight – middle reps, and the last set at the heaviest weight – least reps, lifting until failure.

Do you weight train?  Have you incorporated all three types of sets into your routine?  How do you like the results?

1. Watch out for dorm food. When foods are all-you-can-eat there’s much more of a temptation to overeat or eat things that you might not otherwise have as part of your diet. Start out with smaller portions and go back for more if you’re still hungry.
2. Take advantage of campus gyms. One of the big perks of college is being able to go to a gym for free, so take advantage of the opportunity to work out. Sign up for a class or make the gym part of your routine so that you’ll actually be motivated to go.
3. Play sports. If you hate working out in a gym, there are plenty of activities that you can get involved in on-campus that will keep you fit while letting you have fun at the same time.
4. Walk or ride your bike to class. You could take the bus or drive, but getting a little extra exercise when you can is always a good thing. Also consider taking the stairs instead of the elevators if your classes are on upper levels.
5. Take time to de-stress. College can be stressful for new students who are trying to balance a million things at once and still do well in their classes. Remember to take time for yourself to relax and do things you enjoy as well.
6. Don’t forget to sleep. While studying is important, it’s just as important to get a solid amount of sleep so you’ll be prepared for your classes as well.
7. Limit late-night snacks. It’s easy to want to pig-out when you’re up late studying, but try to limit the amount of unhealthy foods you eat, especially before you go to bed.
8. Don’t keep unhealthy snacks on hand. One way to give yourself a hand in eating healthier is to just not keep unhealthy things around, even if you really, really want to.
9. Find healthy friends. You may be able to find more ways to eat right and get in shape by finding a group of friends that shares the same drive to bit fit and active as you.
10. Get regular check-ups. For most college students, on-campus health care is incredibly cheap or free. Take advantage of this and get regular exams to ensure you’re healthy.

Sahale Snacks was started by two Climbers who felt the trail mixes they noshed on during a climb of Mt. Rainier were rather uninspiring.  Wanting something more, they decided to create snacks that used whole foods, avoided processed and artificial ingredients, yet incorporated a bit of “culinary magic.”  So what can you look forward to if you take Sahale on a climb of your own?

1. Unique Flavor: Their Glazed Nut Products come in three flavors: Almond PB&J, Almonds with Cranberries, Honey and Sea Salt, and Cashews with Pomegranate and Vanilla.  All three flavors are unique, but the Almond PB&J, which is made with peanuts and berries, is especially tasty with a real ‘peanut butter and jelly’ flavor.
2. Whole Ingredients: The more whole the ingredients the better.  Why?  Because you will feel more satisfied for a longer period of time than if you eat a snack with processed ingredients.  The only ingredients these tasty snacks contain which I would take small umbrage with are the evaporated cane juice and the brown sugar.  These aren’t nearly as bad as white sugar or artificial sweeteners but they are still processed.  Still, they do utilize fruits and fruit juices for most of the sweet flavoring in their nut blends.
3. Nutritional Value: Obviously, these are nut snacks…making them naturally high in fat.  However, the fat content of these nibbles is made up mostly of mono and polyunsaturated fats, making them heart healthy and cholesterol free.  Further, because these snacks are mixed with fruits, the fat content is lower than if you were to eat nuts on their own.
4. Satisfaction: Because of the fat content, these snacks are satiating and will keep you filled up until meal time rolls around.
5. Snack Size Packs: Sahale Glazed nuts come in two sizes: 0.75 oz and 4 oz.  The good news is that 0.75 ounces is a perfect snack size and will keep you from over-indulging.  Remember, even healthy fats should be eaten in moderation!
6. Overall Recommendation: When it comes to overall quality of ingredients and taste, Sahale Snacks’ Glazed Nuts get a thumbs up.  Nutritionally, I provide a word of caution:  I recommend snacks that are high in fiber (2 gms per 100 calories), have moderate fat (2 – 3 gms per 100 calories) and contain some protein, with a ratio of nutrients somewhere between 20  – 30% fat, 20% – 40% protein and 30% – 60% carbs.  These snacks’ ratios fall somewhere in the range of 60 – 64% fat, 11% – 14% protein and 18% – 29% carbs.   As a result, I would recommend that if you were to eat these, make sure to limit your fat intake during the rest of the day so that your overall fat intake ratio stays within the 20 – 30% range.

Where can you get these snacks? You can buy them here: Sahale Snacks Glazed Nut Variety Pack Of 3 Flavors, 4-Ounce Pouches (Pack of 6) Otherwise, they retail their products through gourmet, specialty, and natural grocery stores, cafes, outdoor and recreation stores.

Have you had Sahale Snacks before?  What did you think?

Going to the spa, however, provides a lot of benefits beyond the touchy-feely stuff.  Getting a massage , or even a facial, can provide benefits of relaxation, stress release and flushing of toxins.  The mind-body benefits are hard to argue.  As a result, if you can’t get to the spa, try making spa a part of your life at home.  It is cheap, fun and rewarding.  Here are a few ways to indulge and decompress:

1. Home Hydrotherapy:  I talk about bathes a lot.  The truth is, they can be extremely therapeutic and relaxing.  They also can help your muscles loosen, letting go of the tension that builds up on a daily basis.  Use bath oils to help curb dehydration of your skin.
2. Couples Massage with a Twist: At the spa, a couple’s massage is one where you and another person get a massage together.  At home, you can morph this into giving one another massages.  Take turns on different nights.  Dedicate two nights a week as massage nights.  Alternate who gives and who gets so that both of you benefit.  If you are single, you can always opt for a “friendship” massage.  Ask a friend to partake in giving and receiving shoulder, neck and back massages.
3. Mani-Pedi: Personally, this is where I cut back my spending.  I’ve started giving myself manicures and pedicures instead of going to a nail salon.  I discovered that I actually like it better.  I’m more thorough, use clean tools, and can manage touch ups more easily.  Further, I don’t have to worry about getting any foot fungus or other infections from careless disinfection.  If your hand isn’t very steady, ask a friend to paint your nails for you.
   
   Buy the CLARISONIC Skin Care System
4. Facials: Facials are very good for our skin.  However, getting them on the recommended six to eight week basis can be a bit costly these days.  To keep your skin looking really good, invest in high quality skin-care products that don’t have toxic or irritating ingredients.  And invest in the CLARISONIC Skin Care System.  It is a great product that gently removes embedded dirt and oil from your skin.  It also helps to reduce the appearance of pore size, fine lines and wrinkles.  You can use this on a regular basis.

Don’t let the economy hurt your beauty care and mind-body care regimens!

What do you do to keep yourself feeling and looking your best on a budget?  Are you still going to the spa?

To ensure you are getting the most out of your workout, however, it is good practice to follow a certain order to ensure safety and maximized effectiveness.  Below is an optimal order:

1. 5 minute warm up and stretching
2. Abdominal Exercises
3. Strength Training
4. Cardiovascular / Aerobic Training
5. 3 minute Cool Down and stretching

Here is why:

1. Warm Up and Stretching: This warms up your body by increasing blood flow to the muscles that you will be working, warming up your joints and increasing your heart rate and body temperature…all helping to prevent injury, improve flexibility and prepare your body for the exercises to come.  First do your warm-up and then stretch the muscles you used, using static stretches (no bouncing!).
2. Abdominals: You use your core muscles (abs and back) for almost every movement that you do, whether it be cardio or weights.  Exercising these muscles first helps to ensure that they aren’t tired out before you actually get to them.  Further, you will continue to work them as you move onto the rest of your workout.
3. Strength Training: Nutritionally, it is best to weight train first.  When you exercise, you first use carbohydrates for energy.  Then, you use fat for energy.  When you strength train, the preferred source of energy for your body is carbohydrates.  When you do cardio, your preferred source of energy is fat (this is why they talk about burning fat when you do cardio).  Further, it can take up to 29 minutes of cardio activity to burn your carbohydrate stores, meaning that if you start with a 30 minute cardio session, you have only burned carbs, and then burned fat for only one minute.    Using up your carbohydrate stores with strength training allows you to burn more fat when you do your cardio workout, making your workout much more effective.Now, from a more practical standpoint, strength training before cardio is safer.  You haven’t depleted yourself of all of your energy, allowing you to be more focused and aware of your form while strength training.  This will help minimize risk of injury.  Also, it is good practice to stretch your muscles in between your sets.
4. Cardiovascular Exercise: At this point, you are ready to burn fat.  Additionally, if you are a bit tired, you can do low-impact and/or light cardio and still burn fat.
5. Cool-Down: For two to five minutes, it is good to slow down and let your body return to normal after your cardio workout.  This will help prevent blood pooling in your extremities, lightheadedness and/or fainting after a workout.  Again, add in some static stretches to keep your body limber and flexible.  It will also help decrease lactic acid build-up which can lead to sore muscles!

Do you go to the gym and do all of these activities?  What order have you used?

At this time of year, especially, blueberries are in season.  And when they are in season, they are that much sweeter.  Beyond taste, however, they offer up a ton of nutritional and health benefits:

1. Antioxidants Powerhouse: In a study at Tufts University, 60 fruits and vegetables were analyzed for their antioxidant factor. Blueberries won in its ability to destroy free radicals.  Specifically, blueberries contain anthocyanidins, which help fight multiple health issues, including cataracts, hemorrhoids, ulcers, and cancer.
2. Digestive Defense: Because they are high in fiber, blueberries help keep your digestive tract regular, relieving symptoms of both diarrhea and constipation. In addition to soluble and insoluble fiber, blueberries contain tannins, help reduce inflammation.  Blueberries also promote urinary tract health by reducing E. coli’s ability to adhere and flourish in your urinary tract.
3. Cancer Fighter: In addition to powerful anthocyanins, blueberries contain ellagic acid, which protect against cancer.    The Journal of Agricultural and Food Chemistry showed that phenolic compounds in blueberries can inhibit colon cancer, and its high content of kaempferol, a flavonoid, can reduce the risk of ovarian cancer.
4. Healthy Heart: First, blueberries’ high fiber content contributes to lowering cholesterol.  And second, their high amount of  anthocyanidins makes them even a better choice than red wine as a heart-healthy beverage. (Journal of Agriculture and Food Chemistry published a study that touts blueberries as delivering 38% more of these compounds than wine)
5. Smart Food: Blueberries help protect the brain from oxidative stress and may help to reduce symptoms of age-related disease such as Alzheimer’s.

Blueberry season ends in October, so this is a great time to add blueberries into your favorite recipes.  When blueberries are out of season, frozen is still a good way to keep them in your diet.

Cardiovascular benefits, such as a stronger heart and lungs, reduced risk of disease and cancer, improved health factors, and increased energy, can all be achieved by elevating the heart rate during exercise. On the other hand, resistance training builds muscles, increases bone density, increases metabolism, decreases risk of coronary disease, and improves physical performance. The human body needs both cardio and resistance training, but there is a trend to split them up into two separate workouts. There is no reason, however, why these can’t be done simultaneously.

Cardio and strength training equally raise the heart rate (which is the indicator of cardiovascular training), so integrating them produces explosive results! Your heart does not know the difference between the stair master and performing weighted step-ups. The heart rate elevates in response to the physical demand placed on the working muscles. With this in mind, I would like to introduce a way of working out called ‘postural movement and flow.’

Postural movement and flow centers in principles of lengthening the muscles through deep muscle work, dynamic movements, and stretching. The exercises are performed by utilizing body-weight only resistance in a series of flow patterns to keep the heart rate elevated while building and shaping the muscles. These postural movements start with isometric holds and then progress into dynamic movements. In between exercises, the heart rate descends through a stretch or breathing rest. Because this movement progresses with high and low intensity intervals, this technique can be described as a form of interval training. This type of interval training is one of the best ways to burn fat, boost metabolism, build muscle, and gain cardiovascular benefits in one workout.

For example, if we take the chair pose typically seen in a yoga class and combine a movement progression, this will cause your upper and lower body muscles to feel the burn, while the heart rate reaches beyond a moderate intensity cardio zone. Here is a demonstration of the chair pose progression:

Chair Pose Progression

1. Sit back as if you are reaching for a chair with your hips, and lower the thighs as close to parallel to the floor as possible without allowing the knees to go past the toes. Simultaneously, lengthen the arms overhead to reach in line with the ears while pressing the shoulders down the back. Scoop the naval into the spine to engage the core and reduce pressure off the low back.
2. Lift out of this pose into a standing position while strongly resisting the arms open to shoulder level.
3. Repeat this movement sequence for three sets of eight repetitions.

There are two factors in postural movement and flow which contribute to the cardiovascular benefit. First, exercise intensity increases with the number of large muscle groups working at the same time. Employing exercises that combine the upper and lower body fatigues a greater number of muscles while it further increases the heart rate. Second, focusing the mind’s attention increases muscular contraction strength, thus increasing the work demand on the body. Mental focus is a key-contributing component to determining the level of intensity you can achieve from exercise.

Supplementing workouts with other forms of cardio are a great way to beat a fitness plateau, fight cardio boredom, and fit fitness into a busy lifestyle by combining cardio and strength. In addition, alternative forms of cardio, like postural movement and flow, require less physical impact and repetitive movements on the joints, which is especially useful for those with injuries or special conditions. If you love running or high impact cardio, try an alternative form once a week to cross-train your body. If you are limited or detest most traditional forms of cardio, this is the perfect way to gain the fat burning, health boosting benefits of cardiovascular exercise.

The best way to adhere to any exercise program is finding what you like to do! Cardio does not have to be so dreadful and boring. Try joining your strength and cardio workouts together for some variety and take the pressure off your joints.

Many overweight individuals defend their weight and will state that they are unfairly treated because they do not fall within a weight range that the public deems acceptable. Further, some will even go so far to say that their weight is not the concern of anyone else but themselves.

In these economic times, however, when we are deliberating day after day about the health care system and who will pay for what, I have to ask, isn’t it our concern?

This morning, a newscaster on CNN used the phrase ‘An ounce of prevention is worth a pound of cure.’ Personally, I couldn’t agree more. She also sited some interesting facts about obesity and its impact on the health care system. These stats came from a study published in late July 2009, conducted by the Agency for Healthcare Research and Quality, and the US Centers for Disease Control and Prevention (CDC). In the study, ‘Obese’ is defined as having a BMI of over 30.

When comparing data from 1998 and 2006, here were the findings:

• 1998 Spend: $78.5 Billion a year; 50% financed by Medicare and Medicaid
• Increase in obesity rate: 37%
• Cost of increase: An additional $40 Billion per year to Annual Healthcare Bill
• Medical cost for Obese Person vs. ‘Normal’ Person: 42% higher or an extra $1,429 per year, per person
• Medical expenditure % by Type of Insurance in 2008: 8.5% of Medicare spending; 11.8% of Medicaid spending and 12.9% of private insurance spending

Alina Cho of CNN also pointed out that “25% of American young men are too fat to enlist.” She mentioned that “hospitals are buying special wheelchairs and bigger operating tables, revolving doors are being widened and extra bulk on commercial flights is costing the airlines a quarter billion dollars a year in jet fuel.” Additionally, people who are obese get sick more often, miss more work and decrease productivity. In another document presented by the CDC, they state that “medical expenditures for obese workers, depending on severity of obesity and sex, are between 29%–117% greater than expenditures for workers with normal weight.”

When we are looking at the health care system and its costs, we could drive cost down dramatically and save a lot of money if we could decrease the obesity rate. When obesity costs so much, is it really not our concern? Should we spend on prevention and programs that promote healthy living? What do you think?

Related Topics:

• Obesity in Children: Who’s to Blame?
• Should the Government Ban McDonald’s?
• Should Obese People Buy 2 Airline Tickets?
• Is Medicine the Culprit of Unhealthy Lifestyle Choices?
• Overcoming Disease through Exercise and Diet

Resources:

“Annual Medical Spending Attributable To Obesity: Payer- And Service-Specific Estimates.”
Health Affairs

“Recommended Community Strategies and Measurements to Prevent Obesity in the United States.”
MMWR Recommendations and Reports

OBESITY: Halting the Epidemic by Making Health Easier – http://www.cdc.gov/nccdphp/publications/AAG/pdf/obesity.pdf

There are two things that influence the success of a personal training program: 1) The Personal Trainer and 2) You.  If both people aren’t properly invested, working with a personal trainer is as good as getting a car wash on a rainy day.  So, if sessions with a Personal Trainer seem appealing, consider the following:

1. The Personal Trainer: If a personal trainer doesn’t take their job seriously, there is a good chance you are going to spend a lot of money for very little return.  Here are five key things you want to understand about your potential personal trainer:

• Credentials: There are a variety of organizations that certify individuals as personal trainers.  For a little money and time, the certifications are not that difficult to come by. Although there are always some exceptions, the best personal trainers tend to have a college level degree in a related field (E.g., sports medicine, Kiniesiology, Physical Therapy, etc.) AND a certification in PT.
• Experience: With experience comes savvy about different conditions, body types, challenges, etc.  You want someone who has dealt with individuals like yourself so they know what works and what doesn’t.
• Referrals: Ask the trainer if they have any references or individuals you can speak to regarding their experience and ability.  Be sure to get a couple references and that they are or were legitimate clients.  Hint:  If they gush just a little too much, be a little skeptical.  Questions to ask:  What were their goals?  Did they achieve them?  How long did it take?  What did they like and dislike about the personal trainer?  Would they recommend them?
• Look: Call me prejudiced, but if the trainer doesn’t look the part, you probably don’t want to use them.  Sure, there are ranges of healthy and fit.  So don’t be too judgmental.  However, if the trainer doesn’t take good care of him- or herself, it may be a sign that they won’t push you to do the work you need to do to see the results.
• Personality: Although you surely want to feel comfortable with your trainer, you are still hiring them to do a job.  You want a work out, not a gossip session.  Be leery of the extra chummy types.

2. You: You and your commitment are almost as important, if not more so, than your personal trainer’s ability.  Here are a few things to consider before spending your money:

• Goal Setting: Make sure that you have realistic goals that are attainable.  Setting goals that are too lofty implies you may have unrealistic expectations and could be setting yourself up for failure.
• What is Your Motivation?: Think about why you want to invest in this process.  Is it for yourself?  Is it to impress someone?  Is it because your Doctor recommended it?  Really be honest with yourself and understand what is motivating you.  If you are doing this because of other people, your motivation might not be sustainable.  The best reason to invest in yourself is because YOU want to.
• Acknowledge the Hard Work Ahead: In all honesty, if you think because you hire a personal trainer you will be fit, you are delusional.  It is important to realize that a personal trainer is there to give you the tools and the knowledge you need to be successful…not to work miracles.

Have you hired a personal trainer?  What was your experience?  Did you think it was worth the price?

DEET, or diethyl-meta-toluamide, as its known in chemistry circles, has recently been linked to brain cell damage. Duke University research shows that regular use of chemical repellents like DEET may damage brain cells and interact with medications. The pharmacologist conducting the study observed brain cell death and behavioral changes in animals exposed to DEET after frequent and prolonged use. Another study showed that up to fifteen percent of DEET is absorbed by the skin into the bloodstream.

After more than 30 years of research on the effects of chemicals on the brains of rats, Mohamed Abou-Donia, Ph.D, discovered, in two separate studies, that the frequent and prolonged applications of DEET cause neurons to die in regions of the brain that control muscle movement, learning, memory and concentration. Moreover, rats treated

with a comparable human dose of DEET (40 mg/kg body weight) performed far worse than control rats when challenged with physical tasks requiring muscle control, strength and coordination. Such effects are consistent with physical symptoms in humans reported in medical literature, especially by Persian Gulf War veterans, claims Abou-Donia.

Even U.S. Environmental Protection Agency (EPA) toxicologist Michael Watson noted an instance “where exposure to DEET caused six cases of brain damage in girls aged one through six – and three of them died.”

So what do you do if you wish to avoid the potentially dangerous effects of DEET while still keeping the mosquitoes at bay? While Mother Nature offers dozens of different options, here are some of my top natural mosquito repellents:

1. Citronella: The old standby—use only pure essential oil of citronella—not fragrance oil. Oils purchased in bulk for burning are not adequate for applying topically to your skin. For your skin it is best to get a high quality citronella essential oil from a natural food store.
2. Soy oil: The New England Journal of Medicine reported that natural repellents made of soybean oil are just as effective as DEET-containing repellents. Soy oil is inexpensive and easy to find, making it an excellent choice. Plus, it is an excellent body moisturizer. As an aside, research shows that an ingredient in soy can slow the growth of body hair when applied topically.
3. Catnip: An Iowa State University research group showed that the essential oil found in the herb catnip is about 10 times more effective than DEET in repelling mosquitoes in the laboratory.
4. NEEM seed oil, or “neem oil”: It is extracted from a plant that grows in India. An ingredient in Neem seed oil has also been found to be more effective than DEET by researchers at the Malaria Institute in India. Both the US National Research Council and the Journal of the American Mosquito Control Association have confirmed this finding.
5. Lavender essential oil: It smells great and is a commonly used and effective mosquito repellent.
6. Garlic: Eat lots of fresh garlic—mosquitoes can’t stand the stuff.

Choose a natural mosquito repellent to ward off both mosquitoes and the nasty effects of DEET.

On the first day of the competition, all the participants ‘weighed-in’ and set a weight loss goal for the next two months.  The only requirement of the challenge was that each participant come in for weekly weigh-ins.  Heather set her goal to be a loss of fifteen pounds and enthusiastically threw herself into a healthy eating plan and exercise regimen.

At the end of the competition, Heather was devastated and felt as though she failed:  She only lost 10 pounds.  Heather was so caught up in the number on the scale that she lost sight of all that she had achieved over the course of the two month challenge.

Unfortunately, weight loss challenges often fall short if they aren’t planned or managed properly.  Here are three mistakes many of them make:

1. Bad Ways of Measuring Success: Weight is only one indicator of health.  As in Heather’s case, focusing on weight can be discouranging and disappointing.  Many times, what shows up on the scale can be highly misleading.  As a result, it is important to utilize several methods of assessing an individual’s progress.  Here are some to consider:

• BMI: A 5′-10″ person who weighs 175 pounds is very different than a 5′-2″ person who weighs 175 pounds.  BMI takes height into account. Calculate your BMI…
• Body Measurements: As you lose weight, you also lose inches.  Measuring how many inches are lost throughout the program helps you to understand how your body is changing.  At the beginning of a program, women should measure the circumferences of their bust, chest, waist, hips, thighs, calves, upper arm and forearm.  Men should measure the same areas, except for their bust.  Take these measurements every month to see your progress.
• Body Fat / Lean Body Mass: Exercising and doing strength training will help you to lose weight, but more importantly, it will help you to lose fat while building muscle.  Since muscle weighs more than fat, you may not see as much of a loss in weight, but you may very well lower your body fat.  Calculate your Body Fat…
• Heart Rate and Blood Pressure: Exercising can cause your resting heart rate and blood pressure to lower.  This is a sign that your heart and body are getting into better shape and that you are becoming healthier.
• Visual: Watch how your clothes start to fit and see how your body changes.  Are your clothes fitting better?  Do you feel more confident and better in what you wear?  Qualitative assessments can be just as telling as quantitative ones.

2. Lack of Education: Losing weight should be done in a healthy way.  If participants aren’t educated in how to safely and effectively lose weight, they may not see the results they wanted.  Starving yourself, extreme dieting and over-exercising, all can do more damage than good.  Bring in registered dietitians, nutritionists, wellness counselors and fitness specialists to speak to the group.  If your company won’t sponsor this or you are doing this challenge with friends outside of the office, task each group member to do some research on a wellness topic and report what they learn back to the group.

3.  Lack of Emotional Support: Weight loss requires a supportive environment.  If an individual doesn’t have the support of friends or colleagues, they may be set up for failure.  Bring in a wellness counselor who can help individuals work through these issues.  Or, start your own support group.  Have weekly meetings that focus solely on the struggles, set-backs, achievements and emotional side of the process.

I’d rather see Weight Loss Challenges be called Health Improvement Challenges.  It moves the focus away from the scale and onto a healthier mindset.

Have you had any weight loss challenges at work?  Did you partake in them?  What did you think?

Companies, such as Navigenics*, promises consumers an analysis of their “DNA for genetic risk markers associated with a wide variety of important health conditions.”  Specifically, they claim they can predict your likelihood of developing  Alzheimers, various cancers (Breast, colon, lung, prostate and stomach), multiple sclerosis, and diabetes, just to name a few.  They also test for some more benign disorders, including: lactose intolerance and psoriasis.

The concept of getting tested for your risk of getting a disease may sound very appealing (After all, if you could find out if you are at risk for a disease and then take action to prevent its onset, why wouldn’t you?)  The cons, however, seem to outweigh the benefits: 

Cons:

1. Accuracy: Many of the tests are not definitively accurate.  Further, the tests assess risk, not if you will get the disease.  So, is knowing your risk enough?  Or, are the tests only good if they can predict whether or not you will actually develop the disease?
2. Lack of Action: Some of the diseases these tests analyze, such as Alzheimers, don’t have a cure or for that matter, can’t be prevented.  So, knowing you are at risk for developing Alzheimers isn’t necessarily going to help you one way or another.  You have no way of being proactive.
3. Psychological Impact: Sure, if your test results come back negative, you may feel a tremendous sense of relief.  However, if you are unfortunate enough to be told that your tests are positive, you may end up obsessing over the future of your health.  Further, if the disease you are at risk for has no cure, then what?  Do you become traumatized knowing you might develop a terminal disease?

Pros:

1. Prevention: Let’s say you are predisposed to develop breast cancer.  You can change your diet to eat more cancer-fighting foods (fruits and veggies) and also can do more regular screenings and mammograms.  Again, this won’t necessarily prevent you from getting the disease completely, but you might be able to diminsh your risk.

Personally, I would rather live my life from a preventative standpoint anyway.  So, I’m not convinced I would want to know whether or not I might get a disease.  However, as medicine advances, these tests may become more accurate and definitive.

So, would you take a genetic test?  Why or why not?  Would knowing your risk be enough?  If you knew you were at risk for developing a disease, what would you do?  What would you do if there was no cure?

Related Topics:

• Do We Live Too Long?
• Is Medicine the Culprit of Unhealthy Lifestyle Choices?
• Health is Your Wealth
• 5 Keys to Converting to a Healthy Lifestyle
• 9 Ways to Live Longer
  

* Navigenics is just one of many companies that provide these services.  Some companies look at your genetic potential of developing or passing on other diseases and disorders such as autism.  Many of these companies allow you to test from the comfort of your own home by sending in a cheek swab or a spit sample.  The tests cost between a few hundred dollars and a few thousand.

But, what if I were to tell you that having body fat is ALSO important?  Yep…if you are obsessed with losing every ounce of body fat, you might want to think twice.  Essential body fat is needed for the body to function normally and healthily, while storage fat is the fat that lies just under the skin. Both types, however, are important to your health.

Here are reasons why you should aim to maintain healthy levels of body fat:

1. Insulation: Okay, you may have already guessed this one:  Fat is important in insulating our bodies.  It is vital in helping regulate our body temperature, protecting us from extreme cold and heat.
2. Body Function: Body fat is crucial to your body functioning normally and healthy.
3. Vitamin Absorption: Fat is a transporter of fat soluble vitamins A-D-E-K. Without some body fat, you can end up with vitamin deficiencies which can cause disease.
4. Personal Shock Absorbers: Fat is your body’s natural cushioning mechanism.  It surrounds and protects vital organs and keeps joints cushioned as well.  Even athletes need body fat to protect their bodies from potential injury while competing and training.
5. Cell Structure, Beauty and Aging: Fat is part of the structure of our cells.  It is also crucial in maintaining skin, hair and nail health.  Further, although I’m the first to admit that having lean, toned muscles is beautiful, having NO softness to those muscles can be just as unattractive as flabby arms.  A healthy body fat will keep you from looking like Arnold Schwarzenegger during his body building era.
6. Fertility: Body fat helps to ensure the production of hormones, including sex hormones.  Women, specifically, who have very low body fat tend to have low estrogen levels and as a result, stop mentsruating.
7. Energy and Sickness: Having a healthy level of body fat is important in warding off illness or chronic fatigue.  Further, energy levels can be disrupted or lowered as a result of too low body fat.

There are different ways to measure your body fat.  Some methods are more accurate than others.  And, each individual is different, so falling into certain ranges is a better way of knowing if you are at a healthy body fat percentage than paying attention to very specific numbers.  If you are a woman and have stopped menstruating or if you are either a man or a woman and you notice you are easily susceptible to colds and fatigue, you might want to have your body fat checked by a doctor to ensure it is at a healthy level.

Do you know your body fat?  Is it in a healthy range?

Related Topics:

• Calculate Your Body Fat
• Body Fat Percentage Ranges and What they Mean
  
• 3 Things You Need to Know about Burning Fat
• 8 Ways to Measure Your Health
• 3 Reasons Not to Use a Scale
  

Due to their life conditioning, not all people have what it takes to be supportive, and not all unsupportive people can be avoided – for example, sometimes you can’t escape family members and co-workers. But, the idea here is to begin to identify the qualities that support you, spend time with people who embody those qualities, and, as much as possible, avoid people who are detrimental to your well-being. There are many ways to cultivate healthy relationships, the first of which is to become a supportive friend to others. Below are some qualities and behaviors that foster positive relationships – qualities and behaviors you can develop within yourself and which you can seek out in others:

Be a good sounding board.

When a friend wants to talk to you about something he’s going through—a crisis or problem—the best approach is simply to listen. Don’t offer advice without asking permission, because it may be that he just wanted to share his experience or vent his frustration about a situation. He may be looking for someone to validate his feelings. Understanding and compassion should be the order of the day.

Don’t be judgmental.

It’s important to avoid being judgmental – especially if your friend is sharing something that’s in conflict with your own values. Remember that other people are not you; take care not to impose your values onto someone else. Remember, everybody’s doing the best they can at any given moment.

Avoid “shoulding” people.

I suggest refraining from telling people what they “should” or “shouldn’t” do. If you’re in a relationship with someone who has a habit of telling you what you should and shouldn’t do, that’s a red flag. Instead of listening, this person is basing their actions on assumptions about you or about the way you should be living your life.

Be empathetic.

Empathy is the act of putting yourself in another person’s shoes. It’s a trait you’ll want to develop in yourself and a quality you can be looking for in others. If someone tells you something painful, recounting a personal crisis she went through, or a difficult situation she faces, show compassion. The simple statement “I’m really sorry you had to go through that” can be the most supportive approach.

Practice emotional intelligence.

Look for, practice, and promote emotional maturity and intelligence in your relationships. Here’s an example. Say you’ve made plans with a friend to go out on New Year’s Eve, but you have to cancel because you have the flu. A supportive friend may be disappointed, but will be understanding. She might even offer to pick up some chicken soup or a movie for you. But, if your friend gets angry, it’s a tip-off that you’re not dealing with a supportive and emotionally mature person.

Cultivate effective communication skills.

You’ll encounter occasional conflicts with any friend. Those conflicts present you with an opportunity to determine whether you can meet each other on an emotionally mature footing. For example, I had a friend who snapped at me, early in our relationship, when I called her at an inconvenient time. In response, I didn’t blame her or counterattack; instead, I carefully composed an e-mail, saying: “I apologize for disturbing you last night. I tend to be sensitive to harsh communication styles, and although it may not have been your intention, I experienced your response as harsh. When you feel upset with me, it would be great if you could communicate your feelings in a more gentle way. I respond much better to that kind of communication.” She responded by calling me and apologizing. She was able to say: “I can be abrupt, especially when I feel like my space is being invaded. I’m sorry I snapped at you and I’ll try to be more sensitive going forward” As a result, our relationship has continued to grow and she has become one of my dearest friends.

Be emotionally honest.

Emotional honesty, which involves the willingness to be vulnerable, is central to sharing healthy relationships. For example, what if a friend says something hurtful to you? “You look like you’ve put on weight,” or “I saw your ex-husband last night with his new girlfriend and he looked really happy.” It’s important to tell that person how you feel. You might say: “I’m having a reaction to what you just said. It may not have been your intention, but I found what you said hurtful.” Many people believe that vulnerability is a sign of weakness. I see it, instead, as having the courage to be authentic. By saying, “I’m feeling hurt,” you’re laying yourself wide open. But it’s a gesture that shows other people that you care enough about them and the relationship to share who you really are, and you’re inviting them to be who they really are. And, when you do, the other person’s response speaks volumes. It will let you know whether or not this is a supportive person with whom you want to engage.

Know when to let go.

Every relationship hits bumps along the way, which is when effective communication becomes especially important. It helps you find out whether you can effectively work through a conflict and negotiate your differences with someone else. If you can’t – if the other person is not emotionally mature enough, not far enough along in his own development—you may find it’s better to let the relationship go. Then, rather than create an unpleasant drama, you can disengage in a respectful way. You can say: “I don’t think we’re a good fit as friends.” Or “I think our values or lifestyles are just too different to support a friendship.” The better you know yourself, the easier it is to assess whether people are a good fit as part of your outer support system.

Excerpted from the International bestseller, Solemate: Master the Art of Aloneness & Transform Your Life © 2009 Lauren Mackler all rights reserved

Avocados are native to climates where the temperature stays warm year round.  Some say that it is the most nutritious fruit, as it contains protein, healthy fats, vitamins and minerals and a whopping dose of fiber.  Here are some health benefits that avocados provide:

1. Heart Disease: A rich source of oleic acid, a monounsaturated fat, avocados reduce the risk of heart disease by lowering cholesterol.
2. Cancer Fighter: Avocados have been used in both the prevention and treatment of prostate and breast cancers.  Scientists have determined that avocados contain a cancer fighting toxin.
3. Anti-Aging: Rich in antioxidants, avocados fight free-radicals known to age our skin.  Not only do they keep our skin healthy through ingestion, but avocados can be used topically to treat skin disorders.
4. Sexual Healing: The word ‘avocado’ comes from the Aztecian word for testicle, ahuacatl.  Apparently, the avocado was used as a sex stimulant an has been considered an aphrodisiac.
5. Weight Loss: Because avocados are high in monounsaturated fat, they have the ability to suppress appetite.  Also, avocados are high in fiber which slows digestion.  The slower your digestion, the more likely you will feel satiated between meals.  Because avocados are a nutrient rich food, providing 20 or so vitamins, minerals and phytonutrients, you are eating high quality food…making you need less.

Nutrition Facts: Per 1/2 an avocado

Selecting an Avocado: Choose avocados that are unblemished and are slightly soft.  Most supermarkets sell them under-ripe, so it is best to let them sit unrefrigerated for 2 to 4 days to ripen.

Ways to Eat Them: Although a good guacamole is always enjoyable, you can throw avocados into a salad or onto a sandwich to get your daily dose.  Be forewarned though, although avocados are very healthy, they are still very high in fat, so it is best to keep to no more than a serving a day.

Are you a fan of avocado?  Do you eat them often?  How do you like to eat them?

Related Topics:

• Fiber Superhero: Gnu Bars
• Is Fiber Just a Fad?
• Antioxidants 101
• Healthy Fats are Still Fat
  

Celebrities

Regardless of the fact that often, too tight clothing just doesn’t look good, wearing them might also be putting your health at risk.   Here are some documented health problems from wearing clothes that are too tight:

1. Tingling Thigh Syndrome: Although rarely permanent, individuals who wear their jeans too tight can experience nerve problems called meralgia paresthetica.

• How to Know: If your thigh tingles with no explanation.
• What to Do: Don’t wear your extra tight jeans too often.  You may want to buy a pair in the next size for more regular wear.

2. Yeast Infection: When women’s pubic areas are kept tightly under wraps, the area becomes very warm and moist.  This makes it a breeding ground for bacteria and, as a result, can cause yeast infections. 

• How to Know: The vaginal area becomes very itchy, irritating and painful.
• What to Do: Especially in the summer, avoid wearing tight pants.  Wear sundresses, loose fitting and breezy pants.  In the winter, wear a size up and make sure you wear underwear that breathes.

3. Back Pain: When pants are too tight, and are low riding, this can cause nerve compression in the back (similar to the thigh problem above). 

• How to Know: Numbness and tingling in the legs and possible stress on the back.
• What to Do: Choose higher riding pants that fit more loosely.

4. Fainting: Although the corset isn’t as popular as it used to be; tight, constricting clothing can restrict our ability to fully expand our lungs…making our breathing shallow, decreasing our oxygen intake.  Clothes that may fall into this category include: wedding undergarments, bustiers, and spandex.

• How to Know: If you find it hard to breathe, or worst case scenario, faint, you are wearing too tight clothing.
• What to Do: If you are getting married, make sure your dress is fitted properly by a professional.   Also, choose undergarments that aren’t too restrictive.

5. Acid Reflux/Heartburn: Tight pressure against your stomach can increase abdominal pressure, causing acid to go back into your esophagus, resulting in heart burn and acid reflux.

• How to Know: You experience a burning sensation in the stomach, chest and throat.  You also may taste a bitter, acidic taste in your mouth.
• What to Do: Eat smaller meals and make sure your belt and pants aren’t too tight.

6.  Abdominal Pain/Constipation: Tight pants can slow down the digestive process.

• How to Know: Pain in the abdomen for two to three hours after eating a meal.
• What to Do: Eat smaller meals and make sure your belt and pants aren’t too tight.

7. Headaches/Blurred Vision: Wearing button down shirts that are too tight in the collar or ties that are tied too tightly can decrease proper circulation to the brain and head.

• How to Know: You frequently experience headaches, blurred vision or a tingling sensation in your head.
• What to Do: But shirts a neck size larger and wear your tie looser.

So, next time you are tempted to buy a garment that is a bit on the tighter side, think twice.  You might be putting your health at risk!

Have you experienced any of these issues from your clothes?  Have you adjusted your wardrobe and seen an improvement?

Related Topics:

• If the Clothes Don’t Fit, Don’t Wear Them
• How Do You Measure Your Health?
• Detox Guide
• Stop Comparing Yourself to Celebrities
  

Sources:

• http://www.canadafreepress.com/medical/gastroenterology091095.htm
• http://www.nydailynews.com/lifestyle/health/2009/05/23/2009-05-23_are_skinny_jeans_bad_for_your_health_tootight_pants_can_lead_to_tingling_thigh_s.html

I personally believe that my ability to easily gain muscle can be chalked up to my mesomorph body type…I am predisposed to it.  I have to be.  I also believe that some people have to work a lot harder to stay in shape than others.  I know people who rarely exercise, eat tons of bad food, and yet, look like they pump iron 7 days a week and live on protein shakes.  While others will go to the gym five to six days a week, lift weights, eat right and still have a softer, rounder figure.  These phenomenons can only be explained by the fact that yes, there are indeed body types.

In 1954, William Herbert Sheldon wrote the book, Atlas of Men. He classified body types according to three ’somatotypes’:  the endomorph, the mesomorph and the ectomorph.  He also hypothesized that knowing these body types could predict an individual’s mental characteristics.  Here is a breakdown of his categories:

• Endomorph (aka Labradors): Generally rounder, softer shaped.  They tend to have heavy legs, narrow shoulders and a large chest.  Weight is often carried in the hips and abdomen, and body fat tends to be above ideal ranges.  Further, this type of body has difficulty losing body fat and sculpting muscles for definition.
• Mesomorph: Mesomorphs are muscular and stocky.  Their chests are larger than their waists, with broad shoulders.  Body fat is within or lower than ideal ranges.  They don’t have problems losing body fat or sculpting muscles for definition.
• Ectomorph: These individuals tend to have long arms and legs with a shorter trunk, and rounded shoulders.  They often have lower body fat, or don’t have problems losing body fat, yet, they have problems gaining muscle without a lot of heavy weight training.

Most of us are not completely one of these types, but rather, have a combination of two of these in our make-up.  For instance, you could be an endo-meso or a meso-ecto.  But, you can never be an ecto-endo.  As it turns out, Sheldon isn’t the only one to have thought about this theory.  Ayurveda has a system called tridosha, which is very similar with the three doshas of Kapha (endomorph), Pitta (mesomorph) and Vata (ectomorph).  Also, Plato has had similar theories.

Although we have the power to alter our body composition (lean body mass), what we have to do to do so might vary depending on our predisposed body type.  Further, there are some things we absolutely can not change: our bone structure.

What body type are you?  Have you ever had your dosha determined?  Does this theory help you understand your abilities/challenges when it comes to weight loss/gain?

Related topics:

• Body Fat / Lean Body Mass Calculator
• BMI Calculator
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• Apple Banana Protein Shake
  

Ingredients

• 1 16 oz. can of chick peas, rinsed and drained
• 1/2 yellow onion, finely chopped
• 1/4 cup of chopped black olives
• 1/4 cup of jarred roasted sweet red peppers, chopped
• 2 Tbsp. chopped garlic
• 1/2 Tbsp. olive oil
• 2 Tbsp. balsamic vinegar
• salt
• pepper

Directions

Rinse and drain chick peas thoroughly. Put them into a medium sized mixing bowl. Add the finely chopped onion, olives, roasted peppers and garlic. Mix with a spoon. Add the olive oil and balsamic vinegar. Season to taste with salt and pepper. Mix thoroughly and serve at room temperature.

When I graduated from college, I traveled a lot for business and didn’t feel it was fair to have animals.  Further, spending time away from our family’s felines caused me to develop an allergy to both cats and dogs, which would propel me into a Claritin dependency any time I visited my parents’ home.  Needless to say, for the better part of 14 years, having animals was put on the back burner.  So, when my mom asked if I would ‘cat sit’ Pumpkin for a few weeks, it was hard to say no.

Let me start by saying that Pumpkin is not a cat.  Okay, yes, physically he is a cat.  But, mentally, he is the ‘doggiest’ cat you will ever meet, and I have proof:  My husband Dave, who has only wanted a dog for as long as I’ve known him, has outwardly expressed wanting a Pumpkin II.

Over the 26 wonderful days we’ve spent with Pumpkin, Dave and I have learned some of the best lessons.  Pumpkin honestly knows the most important secrets to life:

• Love should be unconditional. Pumpkin is a good cat, but when he would do something ‘less than stellar’, it was difficult to stay upset.  Is a matter of fact, a light scolding would turn into a mutual ‘love fest’.  He would give me big saucer eyes and I would ‘have to’ pick him up and smother him with kisses.  With people, we often have expectations and when they aren’t met, our love can be overridden by anger, resentment, or disappointment.  Letting things go, and understanding that our loved ones make mistakes is part of loving them.
• Take time and do nothing. Before Pumpkin’s visit, Dave and I were always on the go.  If we were home, we had to be doing something, even if it was watching TV.  A lazy afternoon meant running errands.  And, sitting at home on a Friday night seemed boring.  With Pumpkin, we could sit on the couch and be with him, with or without the TV.  We could pet him, watch his whiskers twitch and listen to his purr for hours.  In the morning, we would let him snuggle between us and be content just being together the three of us.  We enjoyed our time doing absolutely nothing.
• Any time is a good time to be loving. Pumpkin was always up for affection.  He always received love with open paws, and was always quick to return the love.  You could even wake him up from his cat naps and give him ear rubs.  He never held grudges and he always gave love openly and fully.  In our hectic lives, we sometimes forget to stop and be loving towards one another.  Further, we sometimes withhold affection if we carry a grudge.  Affection is important in bringing people closer, and feeling loved and secure.  Further, giving love (and receiving love) releases some happy endorphins that keep you feeling all fuzzy (pardon the pun) inside.
• Put things in perspective. If I felt stressed or anxious about something, all I would have to do was look at Pumpkin and I could feel my face relax, the stress melt away and the corners of my mouth turn up into a smile.  Animals have a way of bringing true calm and peace to your being, and it is that calm, that we so often forget to maintain on our own.  Animals also seem to ‘get’ what life is about:  it is the experience and living in the moment.  Being around Pumpkin has allowed us to take things a little more lightly and realize that getting all worked up over some things just isn’t worth the stress.
• Life is precious and beautiful. Somehow, as humans, we take life for granted.  We are big, we are strong and we are intelligent enough, for the most part, to keep ourselves from danger.  Spending time with Pumpkin, has reminded me how very precious life is.  Watching him breathe, watching the end of his tail flicker, watching his pupils become big with adoration…all seemed like incredible feats of life.  How something so beautiful can be real, is almost beyond me.  Life truly is precious.

The last 26 days with Pumpkin have been anything but boring.  I now realize that Pumpkin did more ‘human sitting’ than we did ‘cat sitting.’

Pumpkin left us today.  It was terribly painful.  His love made our home more loving and more special.  He even had a way of helping bring Dave and I closer together.  I think every person should have an animal in their lives.  They bring so much joy and peace to our existence.

Do you have pets?  How do they make you feel?

Related Topics:

• Are You Living Your Childhood Dream?
• Why is it SO Difficult to Relax?
• The Art of Living in the Moment
• Meditation and Relaxation
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Pete Cerqua, a NYC based Personal Trainer, attempts to get us to do the unthinkable…be fit in 90 seconds.  Look, the reality is, everyone needs a gimmick to get people’s attention.  And the title of the book, in this case, is a bit of a gimmick.  You are NOT going to be fit in 90 seconds alone.  However, the principle behind the book, does revolve around a 90 second concept.   This is the scoop:

1. What 90 Seconds Really Means: In short, Pete Cerqua’s The 90-Second Fitness Solution is to take strength training’s conventional 2 to 3 sets of 8 to 15 repetitions of a single exercise, and convert them into a single 90 second exercise.  The exercises require you to either hold a position for 90 seconds, to do one repetition in steps within 90 seconds or to do no more that three repetitions within 90 seconds.  Essentially, this concept adopts the isometric approach to exercise.  Isometric exercises rely on your larger muscles becoming tired, and as a result, engages other muscles to keep you in a position.  Basically, you are killing a few muscles with one exercise.
2. The Workouts: Pete Cerqua provides four different workouts.  Home routines Level 1, Level 2, and Level 3, and a Gym routine.  Truth be told, the efficacy of these routines is completely dependent on your current level of fitness.  If you are in good shape, have been strength training and have been doing so regularly, Home Levels 1 and 2, more likely than not, are not going to challenge you.  If, however, you are at a low fitness level, and find exercise to be extremely distasteful, these Levels will definitely kick your butt, and will do so in a short amount of time.  Home routine Level 3 and the Gym routine, however, will most likely challenge a person who is already in good shape.   This is how long each routine takes:
   • Home Routine Level 1: 3 minutes / 5 days a week / 15 weekly minutes
   • Home Routine Level 2: 9 minutes / 3 days a week / 27 weekly minutes
   • Home Routine Level 3: 10 1/2 minutes / 2 days a week / 21 weekly minutes
   • Gym Routine: 12 minutes / 2 days a week / 24 weekly minutes
3. What Else?: Pete also provides a few other pieces of the health puzzle.  He couches them in ‘The Four Secrets of Success’.  The secrets include nutrition advice, along with recipes to help individuals eat right.  I’m a big fan of the recipe: Nicholas’s Apple-Banana Shake.  Additionally, he touches on nutritional supplements and stress management.
4. Voice: Although, at times, Pete can sound a little salesy in his book, it is understandable as to why.  His method is a bit unconventional; and just like I was skeptical, he knows others will be too.  Throughout his book, Pete uses real life examples of people who have gone through his methods and have succeeded.  Those success stories are key to making his case and can inspire those who feel frustrated from a lack of results with their current fitness routine.
5. Who Should Buy the Book: Pete is definitely speaking to the busy individual, who doesn’t enjoy exercise and wants to find a low-budget, gym-free routine that gives them some benefit.  If you are really well-informed, are happy with your exercise routines and find them effective, you may not necessarily gain huge insights, but still may want the book, just to get some new perspective.

Although originally skeptical about the The 90-Second Fitness Solution, I think Pete Cerqua has provided some great basic information for the exercise leary.  Further, his solution is founded in strength training, which I believe is hugely impactful to being in shape.  A lot of the exercises are great strength builders and his nutrition advice is sound.  I’d recommend the book highly if you are looking to workout at home, don’t want to spend a lot of time or money to get in some exercise, or need a good kick in the pants to get moving.  If you want to buy his book, you can do so here.

Have you read the book?  What were your thoughts?

Related Topics:

• Recipe: Nicholas’s Apple-Banana Shake
• 90 Seconds Strong?
• Book Review:  Strong, Slim and 30!
• There is No Quick Fix Solution
• Strength Training 101

• Drinking it in my water: I carry a CamelBak bottle filled with lemon water with me all day.
• Drinking it with tea and honey: It is a great cure for a sore throat.
• Chicken Piccata: My recipe is always beefed up with lemon, and has actually been called ‘infamously lemony.’
• With Olive Oil: Reminiscent of Greece, this combination on salads and fish is light, healthy and flavorful.

Although lemon is used widely in foods and recipes for flavor and seasoning, lemon can also provide a host of health benefits:

1. Detox and Beauty: Adding lemon to water, and drinking the combo throughout the day is great for your body and for your skin.  Both lemon and water are important in eliminating toxins.  Further, because lemon acts as an alkalizing agent in your body, it helps to neutralize the PH levels in your body.
2. Digestive System: Lemons can stimulate your digestive system, helping it to eliminate waste.  Specifically, drinking hot water with lemon juice can help to alleviate nausea, heartburn, constipation, hiccups,  and even, parasites.  Further, when lemon is mixed with hot water and olive oil, it may help dissolve gallstones.
3. Immune System: Lemon is high in Vitamin C, and as a result, is wonderful at strengthening the immune system.
4. Infection Fighter: Because of its antibacterial and antiviral properties, lemon can be used topically to help fight infection and increase healing.  If you can stand the sting, lemon also helps to stop bleeding.
5. Hair Maintenance: Lemon is great for removing product build up in hair.  Further, it is a natural and cheap way to create highlights.  Squeeze 1/2 lemon into wet hair and comb it through; and then sit out in the sun for an hour.  Brunettes tend to see golden or red highlights, while blonds become lighter.
6. Insect Repellent/After-Bite Soother: Lemon can be used topically and sprayed in your garden to help ward off mosquitoes and flies.  Further, if you are stung by a bee or wasp, you can use it on the bite to help relieve the pain.

To regularly reap the benefits of lemon, try adding it to your water and drink it throughout the day.  This is a much more healthful drink than sodas, or flavored waters.

Do you like lemon?  Do you use it widely?  What benefits have you found?

Related Topics:

• Safe Water Bottles
• Detox 101
• Water for Sale
• Beauty Guide
• Recipes: Grilled Citrus Marinated Sea Bass

So, what are you going to do about it? My general advice will have pessimists cringing so consider yourselves warned: you have to find the ‘good’ in the change. You call it optimism; I call it realism because honestly, what other choice do you have? You could resist, but change is like quick sand, the more you struggle and resist, the harder it is to escape. So it’s tough love time for all of you out there who are wallowing in your it’s-not-fairs. If you were hoping for affirmation of your feelings, Oprah has left the building – you’re stuck with me. With changes come opportunity, your challenge is to find it and here’s how:

OK fine, wallow a little!

Indeed, change is uncomfortable and sometimes it downright sucks. Allow yourself a cathartic experience or two – just don’t get too comfortable here. Complain with colleagues over drinks, succumb to a little retail therapy, watch an entire marathon of America’s Next Top Model (just because I make fun of Tyra doesn’t mean that she’s not entertaining) Whatever works. Do what you’ve got to do and then emerge from your guilty pleasures ready to do the hard work that will get you to the other side of this change better off than you are today.

Visiting the ghosts of work past

I want you to picture your pre-change situation. It’s easy to idealize the past when you’re less than thrilled with where you are now. So, resist the urge to recall it as peachy keen. Drown out the sound of harps softly strumming in the distance, puppies playing and babies laughing. What wasn’t working? What were you complaining about then? (Pessimists – see this is fun for you too!) Write all this down. This should help you realize that while maybe things seemed better in the past, there was still room for improvement. Also, perhaps these issues can be addressed now because things are different.

Finding the “Good”

Now it’s time to look at your current situation with a critical eye. Chances are there are at least some good aspects of this change, or opportunities that can work in your favor. For example, even if you’ve lost your job, which can be very difficult on many levels, the possibility of finding an even better job that may be more interesting, pays you more, or has an easier commute, is now available.

It can be hard to find the silver lining when you’re unhappy or your instinct is to resist transition but it’s a critical step toward shaping the situation to your advantage. What can you do to capitalize on the positive, leverage the opportunities and bridge the gaps you identified in the past? Again, write it down! Capturing these thoughts and ideas in a way that you can refer back to will increase your chances of actually doing something about your plight. This can be tough but when you find the answers to the question I posed above and then act on them, I think you’ll find yourself better off than you were before. You’ll also feel incredibly empowered by your ability to turn a seemingly bad situation around for yourself.

What I suggest is not the easy road but change is inevitable and what you’re experiencing now is probably not the first or last time you will encounter discomfort of this variety at work. So are you going roll over and let change happen to you or are you going to use it to make your job, your career, your life – better? That’s a little deep for an article whose title steals and then modifies the name of a popular disco song for comic effect but I stand by it, darn it!

Ingredients

Marinade

• 1/2 cup (4 fl. oz.) nonfat plain yogurt
• 3 Tbsp. fresh lime juice
• 1 Tbsp. ground ginger
• 1 tsp. minced garlic
• 1/8 tsp. cayenne pepper
• 1/2 tsp. ground cumin
• 1 Tbsp. chopped fresh cilantro
• 1/2 tsp. salt

Chicken

• 2 lbs. skinless, boneless chicken breasts cubed

Stir Fried Vegetables

• 1 tsp. peanut oil
• 1 cup thinly sliced carrots
• 1 cup thinly sliced celery
• 1 cup broccoli florets
• 1 cup snow peas
• 1 cup bean sprouts
• 3/4 cup sliced water chestnuts
• 3/4 cup asparagus spears
• 1/4 cup peanuts
• 1 cup chicken stock
• 2 Tbsp. low-sodium soy sauce
• 1 1/2 Tbsp. cornstarch
• Freshly ground pepper to taste
• 1 Tbsp. chopped fresh cilantro

Directions

To prepare:
In a bowl, combine all the marinade ingredients and stir until well mixed. Place the cubed chicken into the bowl and stir the marinade with the chicken. Cover and refrigerate for 3 hours minimum.

To cook:
Preheat the oven to 350 degrees. Remove the chicken from the refrigerator 30 minutes before cooking. Bake the chicken for about 25 minutes. Set aside.

In a wok or a large, heavy skillet, heat the peanut oil and stir-fry the carrots, celery and broccoli for 3 minutes over medium heat. Stir in the snow peas, bean sprouts, water chestnuts, asparagus and peanuts and stir-fry for 2 more minutes. Stir in the chicken stock.

In a small bowl, whisk the soy sauce and cornstarch together. Pour the mixture into the vegetables, stirring constantly until thickened. Season with pepper.

Remove chicken from oven and toss into mixture. To serve, sprinkle with cilantro.

Weighing yourself every day

Wait!  Before you get judgmental, there was reason behind my madness.  No, I was not trying to squeeze into my bikini.  I did not have a big event to go to.  I wasn’t even trying to lose weight.  I was, however, conducting a self-study on how weight is affected by different factors.   This ’study’ included my weighing myself when I woke up, in the middle of the day and at night, both naked and clothed.  Additionally, I kept a journal and recorded what I ate and drank, when I went to the bathroom, when and how much sleep I got, and yes, what I weighed.  My findings?  Pretty interesting:

1. The 80% / 20% rule works: I’m a big believer in sticking to a pretty healthy diet Sunday night through Friday afternoon, and allowing myself indulgences Friday night and Saturday.   In my study, my weight was always the lowest on Friday morning, and heaviest on Monday morning.  The indulgences that may have ‘put on a couple of pounds’ over the weekend was compensated by my healthy habits during the week.  (If you are trying to lose weight, you will want to raise the ‘healthy diet’ percentage to 85% – 90%.)
2. You lose weight while you sleep: Every night, I would weigh somewhere between 1.5 – 2.5 pounds more than I would the next morning.  Although some of this can be attributed to the morning bathroom visit, some of it can also be attributed to nighttime calorie burn.
3. Regularity means weight consistency: Yep, if I was not regular, it would definitely add up in pounds.  Depending on the length of time between bowel movements, I could see a 1/2 pound to 1 pound add up with no other explanation for weight gain.
4. Water causes the biggest changes: When I drank a lot of water, I would end up weighing a lot by the end of the day.  Sometimes, a couple of pounds more.  However, in the morning, I would see the biggest weight drop.   The hydration factor truly does help you eliminate waste and keep you regular.
5. Sodium adds pounds: I love sushi.  In using soy sauce, however, I would see ‘weight gain’ caused by the  water retention due to my sodium intake.  If I used the low-sodium soy sauce, however, I wouldn’t see as much of a ‘weight gain.’
6. Alcohol’s delayed impact: If I every indulged in alcohol past a glass or two of wine, it would show up 36 hours later.  This assumed that I ate a normal amount (no late night munchies).  Basically, I would weigh less the next day, but would weigh more the day after.
7. Clothes are an unpredictable variable: Pajamas don’t add weight.  But, put on a pair of jeans, boots and a belt with a big buckle, and you are sure to weigh a couple pounds more.
8. Travel takes a toll: Whether I was flying or traveling by car, I always weighted more for a couple of days.  Most of the time when you travel, your regularity and hydration levels are disrupted, which can be contributing factors.
9. PMS puts on pounds: Ok…not a lot.  But, I would definitely see a 1/2 pound or 1 pound extra due to water retention.
10. Weighing yourself every day is pointless: The BEST thing I learned, was that indeed, weighing yourself every day, let alone more than once a day, is a really bad way of judging your health, let alone your weight.  Further, it can do a real number on your head…talk about addictive!

I was glad when I was done.  I am finally weaning myself off of the daily weigh-ins.  I do believe that weighing yourself can have benefits…like ensuring you stay within a healthy range of weight.  But, using the scale to monitor your health is a sure way to make you crazy.

How often do you weigh yourself?  Have you noticed any of these trends?

NOTE: Throughout this experiment, my weight stayed within five pounds.

Related Topics:

• 3 Reasons NOT to Use a Scale
• How do you Measure Your Health?
• Is Your Scale Lying to You?
• Are You Obsessed about Your Health?
• Tips for a Healthy Diet
  

Take off your heels. They deserve a rest.

• Place the feet together and lift both arms parallel to the ground, palms facing down
• Find one point to gaze at and lift up onto the balls of the feet
• Continue to reach the heels away from the ground, creating lift in the arches. Think platforms, not kitten heels….keep lifting up!
• Keep the gaze on one point, heels lifted, and begin to bend the knees, drop the tailbone
• Keep the belly gently pulling to the spine as the body descends until the bottom lands lightly on the heels
• Take five breaths without placing the heels on the ground and make a slow return back to standing
• Place heels back down and be fierce

When I picked up a bottle of the Kitchen Cleaner “Kitchen Plus,” I was a bit skeptical of its power. After all, they DO list their ingredients, and they include: non-chlorinated water, corn, tree sap, grass, potatoes, and sugarcane.  Sounds more like a funky farmer concoction than a cleaner to me!

In all honesty, however, it was a breath of fresh air (pardon the pun) to find such non-toxic ingredients: safe enough to eat, but supposedly strong enough to clean. Is a matter of fact, to date, “all of Eco Mist Solutions’ ingredients have been recognized as being ‘Food’ surface safe.” Sure, safety comes first, but how does Eco Mist Solutions stack up against other kitchen cleaners? All in all, pretty well. Here are some details:

Cleaning Power: Kitchen Plus does a decent job (worthy of Clorox’s 409) of getting up the typical food and muck from kitchen counters and cabinets. Granted, a little elbow grease or a sponge with a scrub side doesn’t hurt for the tougher jobs.

VOCs (Volatile Organic Chemicals): Whether you know what VOCs are or not, you don’t want them in your home.  VOCs off-gas the smells that often come with household cleaners that are toxic to breathe.  Bleach is one common household cleaner that is infamous for its smell.  That smell, although we are trained to think it means ‘clean’, isn’t good for you or your lungs.  Eco Mist Solutions Kitchen Plus has no odor, no toxic chemicals and hence, no VOCs.

Wide Variety: The company is dedicated to making highly effective cleaners, all from 100% non-toxic and natural ingredients.  To do so, they have come up with multiple formulations to address every household need.   Everything from BBQ Cleaners, Deck Wash and Patio Furniture Cleaners to highly specialized surface cleaners for the home, including those formulated for granite and counter tops, stainless steel, hardwood, carpet, tile and glass.

The Drawback: Unfortunately, Eco Mist Solutions is based in Canada…and as a result, their products are not widely distributed throughout the US or the rest of the world.  You can purchase their products, however, online at Home Depot Canada.  All their cleaners are reasonably priced from $5.99 – $7.99 (Canadian Dollars).

Have you tried these cleaners?  Would you recommend any of them?

Related topics:

• 5 Ways to Keep Your Personal Environment Healthy
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In short, the best exercise or fitness investment is going to be in those activities, gadgets or systems that continue to keep you motivated.  Everyone is motivated differently and knowing how you are personally motivated to stick to a program will help you choose wisely.  The chart below provides you with a breakdown of what fitness options are least and most expensive, what each option’s benefits are and for whom the option is best suited:

Realize that it is important to look at the short term cost versus the long term cost.  For instance, if you put in a gym at home, you will most likely spend a lot of money upfront.  However, you won’t have to spend that money over and over again, as you would if you were paying for a gym membership every month.

Again, know how you are best motivated to get active, and that is where your best investment will be made.

What do you think is the best value when paying for exercise?  Do you pay for more than one of these options?  Do you pay for other options that are not listed?

Related Topics:

• Is Your Personal Trainer Unethical?
• Wii Fit: Will it work?
• 10 Ways to Know if Your Personal Trainer is Worthless
• Do You Budget for Exercise?
• 8 Traits of a Bad Group Fitness Instructor

The message driven home for millions of Americans each day via TV and internet commercials is this: No need to scrub or scour. With just one squeeze of the spray bottle, you can wipe away dirt, grime, and bacteria.

Alas, there’s that dark alley again. Air fresheners, disinfectants, and cleaners found under your sink are more dangerous than you think. Mix bleach with ammonia, for example, and you’ve got a toxic fume cloud used by the military in WWI. And they weren’t cleaning kitchens.

Here is a list of the ten products you should ban from your home forever, along with suggested alternatives.

1. Non-Stick Cookware
When non-stick pans were first introduced into American households in the 1960s, they were thought to be a godsend. Gone were the days of soaking pans for hours and scouring pots with steel wool. In the forty years since then, however, we’ve learned that the ease of cleaning comes at a steep price: the coating that makes Teflon pans non-stick is polytetrafluoroethylene, or PTFE for short. When PTFE heats up, it releases toxic gasses that have been linked to cancer, organ failure, reproductive damage, and other harmful health effects.

The problems with PTFE-coated pans seem to occur at high temperatures, so if you must use Teflon, cook foods on medium heat or less. Avoiding non-stick pans altogether is the safest option. If you’re able to do so, try anodized aluminum, stainless steel, or cast iron pans with a little cooking oil. SustainLane reviewers like LeCreuset cast iron pans and more cost-effective ones like Lodge Logic. Using a lower setting on the stove will reduce the chances that your food will burn, which is how it usually gets stuck to pans the first place. If you’re worried about the extra calories cooking oil adds, try baking or steaming your food.

2. Plastic Bottles
By now you’ve heard of dangers of BPA in those ubiquitous neon water bottles. BPA mimics the effects of hormones that harm your endocrine system. While the company at the heart of the controversy has switched to BPA-free plastic, those aren’t the only toxic bottles. Single-use plastic bottles are even worse for leaching chemicals, especially when you add the heat of the sun (think about bottles left in your trunk) or the microwave. Aside from the fact that bottled water sold across state lines is not as regulated as tap water, the bo