1. Say No and Set Boundaries: One of the most important tips to reduce stress is to learn to say no. Being a single mom or dad means you are probably stretched pretty thin.  Prioritize what really matters and be especially vigilant about saying no to those things that don’t.  Be realistic in assessing what you are capable of doing and what you aren’t and most of all, don’t beat yourself up for saying “no.”  Setting boundaries will allow you to better manage your time and allow you to be your best.
2. Build in You-Time: Being a single mom or father means you probably have very little time for yourself. Building in time for yourself gives your mind and body the rest it needs to go full-steam ahead the rest of the time.  At least once a week, do one of the following (or anything else that relaxes you): Take a bath, get a massage, read a book, do yoga or meditate, take a walk in a non-crowded place.
3. Maintain a Healthy Regimen: Maintaining a healthy regimen is one of my favorite tips to reduce stress. Eating right and exercising allows your body to be physically up for the challenges you face being a single mom or dad. Further, exercise helps you to release built up tension. Lastly, the healthier you are, the less likely you’ll be to catch the bugs that your children bring home. If your children are young, consider buying a Jogging Stroller (Buy here) so that you can go for walks or runs with your child. Also, many gyms offer day care services for parents.
4. Sleep: As challenging as this can be, make sure that you get enough sleep. Sleep is important in maintaining a healthy immune system, and functioning properly and effectively throughout the day. Try to instill sound sleep schedules with your child early on so that they get into healthy sleeping habits themselves. A good rule of thumb is to aim for 7 to 8 hours a night.
5. Build a Support Network: One of the best tips to reduce stress includes building your support network. Being a single mom or father doesn’t mean that you are alone. Whether you have family members who live close by or you are part of a playgroup, finding other individuals who you count on to “help out” or provide you with some reprieve. Look in your community for different groups geared towards families, and network with the mothers and fathers to build a network you can lean on.
6. Cut Yourself Some Slack. Try to set realistic expectations of yourself and of your children. You can’t be everything to everyone…and don’t put that kind of pressure on yourself. Be realistic about what you can do and don’t beat up on yourself if you slip up once in awhile…

Do you find being a single mom or dad especially stressful? Do you have any tips to reduce stress?

1. Kick the bottled water habit. Every year, 1.5 million barrels of oil go to making plastic water bottles used in the United States, and less than a quarter of those bottles are recycled, so to be green, choose a reusable bottle instead.

2. Compute this. Set computers at work to enter sleep mode after 5 minutes of idle time—you’ll be saving energy during those meetings! And shut them down at night—contrary to eco-myth, it’s better for the earth and your computer to shut them off before you head home.

3. Zap your phantom energy loads. Plug your electronics at work into a power strip so that you can easily turn them all off when you’re not using them—you’ll be green by keeping your devices from sapping “phantom” electricity loads when they’re off but plugged in. On average, 40 percent of the energy used in homes powers turned-off appliances!

4. Purify with plants. It doesn’t take a forest to clean the air at work, only about one plant for every 10 square yards. Plants like philodendrons and peace lilies absorb airborne pollutants, keeping the air you breathe clean and clear.

5. Forgo bad chemicals. Standard keyboard cleaners contain toxins that have actually killed people who inhale them. Just one 10-ounce can of chemical duster has the same greenhouse gas-creating effect as burning 100 gallons of gas! Take CTRL. Turn your keyboard upside down, give it a little shake, and slide a piece of two-sided adhesive tape between the keys.

6. Dodge the drafts. Printer drafts, that is. Unless you’re printing something super important, be green at work by saving ink and paper by tracking your changes in electronic documents. If you absolutely need to print something, print it double-sided. Who could conscientiously object to that?

7. Pay the piper online. You probably already do it at home for convenience, but lessen your paper clutter at work too by banking and paying bills online. Phone companies alone use 23,280 tons of paper per year just to bill U.S. residential customers for single lines of service.

8. Get inked. Ink cartridges take eons to decompose (up to 450 years!). Recycle your old ones, and next time you buy, go with refilled cartridges, which work just like conventional ones and cost up to 75 percent less than new ones.

9. Safeguard Your lunch. Baggies are piling up in landfills quicker than you can say “ziplock,” and toxins in plastics are no picnic. Reduce waste and be green at work by taking your lunch in reusable, safe containers. Some plastics, like PVC (#3), polystyrene (#6) and polycarbonate (#7) contain hormone disruptors or other nasty chemicals. Stay healthy with plastics #1, 2, 4, or 5.

10. Climb your way to green. A surefire way to avoid awkward elevator silences and be green at work? Take the stairs instead. No surprises here: climbing stairs burns up to 10 times more calories than standing in an elevator. And, depending on type, capacity, and usage, an elevator’s yearly energy usage can equal the energy used to power seven homes annually.

Going vegetarian, however, can be challenging. Find out how to tackle your grocery shopping to make it easier!

Step One: Find a good substitute for your favorite foods.
The obvious staple when going vegetarian is, well, vegetables. The produce isle (or your home garden) will be your main source of sustenance, but it doesn’t have to be your only food supply. There are plenty of great  alternatives for the foods you love. Nearly every meat type has a veggie alternative. You don’t have to deprive yourself of great food, just because you’ve committed to not eat meat.

• Soy is a great alternative to meat because it is packed with protein. When most people think of soy products, they only think of soybeans or tofu, but soy can also be the primary ingredient in lots of different meat-free “meat.” Check your local grocery store (Trader Joe’s and Whole Foods typically are great if you are going vegetarian) for goodies like soy chorizo, corn dogs, breakfast sausage, lunchmeats, and even chicken nuggets.
• Black beans have long been considered the “meat of the poor” because they are inexpensive and provide a great alternative to animal protein. Plus, black beans are a great source of fiber, they are heart healthy and they taste good in just about anything. Black beans make great hamburgers. Throw in a whole-wheat bun and some fresh fixings. Also, try this fantastic black-bean salsa.
• Veggie recipes. It’s an adventure to find pre-packaged meatless foods, but the freshest way of going vegetarian is to anchor to some great recipes and take the time to cook with fresh ingredients. Invest in a great cookbook, or use the web to track down recipes. There are thousands of great veggie recipes just a click away.

Step Two: Avoid hidden meat products.
While some packaged foods are easily labeled “vegetarian” or “vegan” to make your grocery shopping simpler, many packaged foods that seem appropriate include hidden meat products. Make sure you read the labels thoroughly before eating any packaged food. Here’s what you need to watch for:

• Gelatin is in almost everything. Gelatin is made from boiled animal bones, skin, and tendons. Not quite vegan and definitely enough to make anyone lose their appetite. Gelatin is also a congealing ingredient in other foods like marshmallows, gummy bears, cream cheese and of course, Jell-O. Also, check the labels of soups and sauces for gelatin ingredients.
• Chicken stock (or broth) is the base of most of the canned soups at the grocery store. Read the list of ingredients on anything you plan to buy to check for chicken or beef stock.

Step Three: Shop veggie brands.
Going vegetarian is a lot easier when you know what brands to look out for. Choose Veg has a great list of companies that are exclusively for those going vegetarian. Here are a few to get you started that you can find at pretty much any supermarket:

• If you’re opting to bypass dairy products altogether (or are lactose intolerant), Silk makes a soy alternative to cow’s milk. It’s rich in protein and fiber. If soymilk isn’t your think, you can try rice milk or almond milk.
• Boca and Garden Burger make great veggie hamburgers in every variety you can think of.
• Amy’s offers pre-packaged microwavable vegan and veg meals, like tofu rice bowls. Easy to heat up if you’re on the go.
• Morningstar Farms makes several meat alternatives, like breakfast sausage and bacon. They also offer veggie ground beef you can use for spaghetti sauce or tacos.

Step Four: Ask lots of questions.
Eating out can be especially difficult when you are going vegetarian because even if you ask for a no-meat meal, there’s a good chance that some kind of animal product will find its way onto your plate. There are some great resources, like VegGuide.org, to help you track down local restaurants. When eating out, don’t be afraid to quiz your server on all of the ingredients in your meal. Here are a few questions you should always ask:

1. Blueberries: Blueberries are extremely high in vitamin C and high in fiber. Vitamin C is important to helping our body reduce tension, while fiber helps to regulate our blood sugar levels. Drastic changes in our blood sugar can cause us to have mood swings, which may contribute to anxiety.
2. Dark Green Vegetables: Spinach, kale, broccoli, kale and other dark green vegetables are great stress reducing foods. They are packed with vitamins that nourish our bodies. They are also high in potassium, which is especially good for calming our nerves. Like blueberries, these are also high in fiber, which not only controls blood sugar but aids in digestion.
3. Oranges: When we are stressed, our immune systems can suffer. The Vitamin C found in oranges helps to reduce tension and stabilize blood pressure, but also helps to boost our immune system, which can suffer under stressful situations.
4. Sweet potatoes: Sweet potatoes are one of my favorite stress reducing foods. They satisfy those of us who crave carbohydrates, while also satisfying one’s sweet tooth. They are rich with beta-carotene and other vitamins, and again, the fiber helps your body process the sugar and carbs more slowly.
5. Fish: Those diets that are high in omega-3 essential fatty acids protect against heart disease, keep the stress hormones cortisol and adrenaline from peaking.
6. Skimmed milk: As a result of its protein, skim-milk helps stabilize blood sugar. To reduce tension, combine, a sweetener and some frozen blueberries in the blender for a healthy pick-me-up that is super good for you, and an excellent alternative to ice cream!
7. Turkey: Have you ever felt super relaxed after a big Turkey dinner at Thanksgiving? There’s reason for that: Turkey contains an amino acid called L-Tryptophan, which releases serotonin – a feel-good chemical – into our systems. L-Tryptophan has been proven to provide a calming and relaxing effect.
8. Apricots: They are rich in magnesium, Vitamin C and fiber. Magnesium is a natural muscle relaxant, which can help reduce tension in our muscles.
9. Almonds, Pistachios and Walnuts: Nuts are great stress reducing foods. Almonds, specifically, are loaded with both Vitamins B and E – known to boost your immune system, and walnuts and pistachios help reduce tension and lower blood pressure.
10. Avocados: Avocados provide a healthful dose of monounsaturated fat and potassium, which help reduce tension and lower blood pressure. Avocados have more than potassium than bananas!

Have you tried any of these stress reducing foods to reduce tension? Has it worked for you?

We all have been around negative people at least once in life. And their mental attitude can bring us down and drain our energy. Whether a child, a spouse or a co-worker is fraught with negativity, we are most benefited by being positive. When we are surrounded by these individuals, however, it can be especially challenging. As a result, use some of these tips in dealing with the negativity that effects you:

1. Don’t Argue: Negative people do not respond positively to arguing. Instead of seeing your point, arguing will only reinforce an already bad mental attitude.  They tend to see a positive person’s arguing as lack of validation and will only become more defensive.
2. Ask for Specific Examples: Generalities are commonplace among negative people. One instance of negativity can often escalate into a whole host of negativity. This mental attitude is often distorted and paints a much worse picture than the reality. Asking them for specific examples, however, forces them to really think about what they are saying. It will help them to either see that they are being too harsh or unrealistic…or will help them to get to the real heart of the matter of what is causing their negativity.
3. Point out the Positive: As corny as this may seem, I’m a believer in the saying, “Everything happens for a reason.” Finding the silver lining to the dark clouds and being positive around negative people can potentially “rub off” on them. Don’t overdo it, however, as they can find too much positivity insincere and more frustrating or annoying than good. Try to shed positive light with a balanced approach…understand and validate their feelings and perspectives, but point out the sunny side of the situation.
4. Counteract with Warmth: As difficult as it may seem, try to tackle negative people with a loving and open heart. These individuals are often unhappy, lonely and in desperate need of attention. Showing them some kindness and warmth may go a long way to change their mental attitude and potentially encourage them to be more positive. Try to actively listen to the individual and ask how you might help. Just a genuine, empathetic ear might go a long way.
5. Get Physical: What I mean here is that it might pay to show some affection towards negative people. A touch of the hand or a hug can break down negativity even faster than words. Many individuals who are fraught with negativity feel unloved and as a result, crave affection.
6. Avoid the Negativity: If worst comes to worse and the above tips don’t work, try to spend less time with the negative people who just don’t get it. Although we can’t remove some people from our lives all together, chronic negativity can be extremely debilitating and take a toll on your own mental attitude and well being. Being positive takes work and the more you can spend time with individuals who emote positivity, the better off you’ll be. You might want to encourage those who are close to you to seek help or professional counseling. However, for your own sanity, maintain strong boundaries with those individuals so you can maintain a healthy mental attitude.

How do you deal with negative people? Do you ever try to help their mental attitude?

1. Stretch Island Fruit Company: Even as an adult, I love Stretch Island’s Fruit Leathers. Although it is much like a fruit roll-up, this healthy school snack is the best “fruit snack” on the market. Compared to other fruit snacks, it is completely natural, containing no additives, preservatives, added sugar, dyes or processed oils. Stretch Island snacks taste a heck of a lot more like fruit than the traditional Roll-up.  My personal favorite: Summer Strawberry

• Buy Stretch Island Original Fruit Leather, Summer Strawberry on Amazon: $13.39 for 30
• Cost per snack: $0.45

2. FoodShouldTasteGood Multigrain Chips: I’ve been a fan of these from the very beginning. I love these chips. They are all-natural and have high-quality ingredients. They also come in some fun and tasty flavors for kids…including Chocolate!

• Buy FoodShouldTasteGood Tortilla Chips on Amazon: $18.28 for 24  1.5oz bags
• Cost per snack: $0.76

3. Mrs. May’s Trio Bars: If your child likes snack bars, Mrs. May’s Trio Bars are a deliciously light and crunchy snack that will satisfy. Mrs. May’s Bars come in 4 flavors (blueberry, cranberry, strawberry and tropical) and are made with premium grade ingredients with no artificial flavors or colors. They contain roasted nuts, toasted sesame seeds, natural fruit pieces, organic evaporated cane juice, rice malt, and sea salt. Further, they contain protein, healthy fat and fiber…all important to satisfying hunger for the long hall.

• Buy Mrs. May’s Trio Bar Variety Pack on Amazon:  $16.92 for 20
• Cost per snack: $0.85

4. Sahale Snacks: I love Sahale Brand snacks. Their glazed nut products come in three delicious flavors (honey almond, almond PB&J and pomegranate cashews). All of them are delicious and have a slight hint of sweetness which appeals to any young palette. However, the PB&J, is by far, an easy winner with the kids. Sahale Glazed Nuts are wholesome, highly nutritious and very filling, packed with monounsaturated and polyunsaturated fats and protein.

• Buy Sahale Snacks 3 Flavor Variety Pack on Amazon: $27.90 for 30
  
• Cost per snack: $0.93

5. Somersaults: If your kid likes chips and other saltier snacks, Somersaults are probably a great healthy school snack. They come in four flavors…three saltier (salty pepper, SS Sea Salt and Sante Fe Salsa), and one slightly sweet (chez cocoa). They are delicious, having a slightly pretzelly taste. They are high in fiber and contain a healthy dose of healthy fats as well. All flavors are made with high quality ingredients and have no artificial ingredients or fillers.

• Buy Somersaults Chez Cocoa Crunchy Nuggets on Amazon: $39.99 for 32
  
• Cost per snack: $1.25

6. Hummus and Carrots: Personally, I love hummus and carrots as a snack for the kids (and adults too!). Hummus provides tons of healthful benefits, including fiber, protein and healthy fats. And the carrots are fantastic for eye development and important vitamins and minerals. If your child doesn’t like carrots, celery, cucumbers and peppers are also a great choice.

• Buy Hummos-Single Serve Packets on Amazon: $13.95 for 10 Hummus Packs + $1.99 for 16oz Bag of Carrots
  
• Cost per snack: $1.40 + $0.50 = $1.90

The cheapest way to go would be to forget the individual portion sizes. Instead, buy the family size and break the foods into individual servings yourself.

What healthy school snacks do you like?

If getting your kids to learn healthy and nutritious habits is important, it pays to find creative ways to get them to “buy-in” to the idea. Here are some tips:

1. Set an Example: Let’s face it…kids are smart. If you don’t eat healthy, they won’t see why they should eat healthy. Don’t be hypocritical…set an example by eating healthy at home. A few things to keep in mind:
   • Don’t keep a lot of junk food in the house. Instead, load up on fruits, nuts and other healthy snacks that the family can enjoy in-between meals. The less unhealthy foods they have in the house, the less likely they will look for them outside of the home.
   • Don’t reward good behavior with treats and don’t punish bad behavior by withholding treats. Instead, treats should be enjoyed independent of behavior and on occasion to instill healthy moderation.
2. Educate Them: Demanding that your children eat healthy without any explanation as to why isn’t very convincing. Teach your children about healthy nutrition and do so from a young age. Make it a natural part of their lives and one of the important life lessons you would want them to follow. Don’t make the topic big and scary, however, because using fear could actually turn against you if they want to rebel.
3. Get Them Involved: Get your kids involved in the grocery shopping, meal planning and growing a vegetable garden. The more you involve them, the more likely they will buy-in to your master plan of getting them to eat healthier. Giving a child ownership of the decisions that are made around food will give them a sense of independence and the idea that they made the choice to eat what they eat…not you. If your child needs some direction in understanding what are healthy choices, provide them with options that they can choose from as opposed to letting them name things from scratch.
4. Incorporate What They Like: If your child doesn’t like Brussels sprouts and won’t eat them with you around, then it doesn’t pay to send them to school with Brussels sprouts in their lunchbox. Instead, capitalize on the healthy foods that they DO like. Sweeter vegetables, such as carrots, celery, cucumber, snap-peas and peppers are far more palatable to young discerning taste buds, as compared to more bitter vegetables, such as broccoli, cauliflower and  Brussels sprouts. If you aren’t sure about what your child likes, ask them.
5. Make it Fun: As a very young child, I was beyond a picky eater…I didn’t eat. I remember a friend of the family who would always make “McDonald’s Chicken” and somehow she got me to eat the dinner she prepared. Also, steak was “snake” in my book (although you have to wonder what little girl actually wanted to eat snakes). Nonetheless, these little tricks worked. Granted, I’m not an advocate for getting children to want McDonald’s, but the point here is that children don’t want to eat grown-up food, they want to eat “fun” food. Here are a few ideas to make healthy eating fun:
   • Aliases: Some vegetables and healthy foods just don’t sound very appealing to a child. For instance, spinach doesn’t sound nearly as appealing as Spiderman Salad. Or, if your child’s name is Sam, you could call it Super Sammy’s  Salad. Use names that your child can identify with and they may be more inclined to like the food.
   • Fun Descriptors: Children love descriptive words like “cheesy” and “yummy.” Moreover, they love things that rhyme. Turn the lunch into a rhyme and they’ll be asking for it in the future.
   • Shapes and Things: A very grown up meal that I love, that uses a very kid-friendly name is Tuna Boats. This is tuna served in a halved, peeled and seeded cucumber.
   • Meal-time at Home: The more enjoyable you can make healthy meals at home, the more likely your child will associate healthy eating with positive things.

What tricks do you use to get your child to eat healthy at school?

You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women.

Strength and resistance training, by far, are the best ways of getting into shape, boosting metabolism, and increasing muscle mass and bone density. Moreover, strength training is key to sustained weight loss. You Are Your Own Gym, demonstrates that the gym, however, isn’t a must to see these benefits. Instead, the book advocates that you use your own body to get the workout.

The Concept: It is a simple, 10 week program, which requires that you workout 30 minutes, 4 days a week. The exercises only require you and your body. You don’t need equipment, dumbells, barbells, etc. Just you.

The Authors: Mark Lauren is a certified Military Physical Training Specialist, Special Operations Combat Controller, triathlete, and competitive Thai boxer. He has effectively prepared almost a thousand trainees for the extreme demands of the most elite levels of the Special Operations community. His career started as one of twelve to graduate the Pararescue & Combat Control Indoctrination Course, in a class that 94 trainees started. His active duty and civilian employment has taken him all around the world to teach, including Iraq and Afghanistan.

Joshua Clark is the author of Heart Like Water: Surviving Katrina and Life in its Disaster Zone, a finalist for the National Book Critics Circle award. He has contributed to several anthologies, including The Best American Nonrequired Reading, The Best Of Lonely Planet Travel Writing (a collection of the greatest travel stories published over the last 10 years), State by State (in which he represented Louisiana), and New Orleans: What Can’t Be Lost.

The Workout: The exercises are a mix of traditional military style exercises, Yoga and plyometrics.

The Benefits of this System:

1. Saves Time, Space and Money: There is no need for expensive memberships or equipment. It doesn’t require any extra space. And it doesn’t take more than a half hour or so to complete this workout.
2. You Can Do it Anywhere: Because you are using your own body as equipment, you can take the workout anywhere you go.
3. It’s Safer: Since you use motions and movements that are natural for the body, you are less likely to injure yourself.
4. No Plateaus: There is a lot of variety which will continue to keep your body challenged.
5. Better Muscle Building and Toning than Weightlifting: Unlike weight training, you engage more muscles with these exercises, meaning you build more muscle.
6. Burns More Fat: This workout has a great impact on your metabolism.

Are you ready to Be Your Own Gym?

Below are some pitfalls people encounter and practical strategies to overcome them.

1. Prioritize and focus. If you feel overwhelmed, you may be trying to achieve too much at once. Step back and look at your goals. If you’re doing too much, it’s time to re-prioritize. Maybe you need to work on two goals instead of three. Or maybe one of your goals requires a lot of steps, so it’s taking up all your energy. Identify the goals that are most important to you. If you need to, just focus on one goal at a time and don’t move on to the next one until the first one is complete.
2. Encourage yourself. People become discouraged when they listen to their “inner critic”—the voice that says: “You’ll never make it.” “It’s hopeless.” “This is too hard.” Whatever that voice is saying, articulate a response, drawing from the part of you that feels strong and confident. Be your own cheerleader. Review your accomplishments; remind yourself of what you’re capable of doing and being. Instead of focusing on the old voice that drags you down, actively support and listen to the part that believes you can achieve what you want.
3. Solicit support from others. You’re more likely to slip up when you’re trying to accomplish your goals by yourself. It may be that you don’t have an outer support system in place to help you maintain focus and provide the external encouragement everyone needs. Outer supports might include a trusted friend, a coach or therapist, or a support group. Avoid situations that trigger sabotaging patterns. For example, if you eat junk food when you’re feeling lonely, scheduling activities with others will help you bypass the old trigger and remain on-course.
4. Practice good self-care. Taking good care of yourself is key to achieving your goals. A lack of energy typically relates to a failure to sustain your inner support system, which provides the physical, emotional, and mental energy needed to achieve your goals. If you’re eating poorly, neglecting your health, or living a high-stress lifestyle, you’re depleting your inner resources. That will make it difficult to maintain the energy you need to participate fully and actively in your life.
5. Love and respect yourself. If you don’t have a loving relationship with yourself, it’s hard to sustain the motivation to take action and make good choices for yourself. Loving yourself compels you to make lifestyle choices that make you feel good and generate the results you want. If you feel unmotivated, revisit your relationship with yourself and make a conscious effort to treat yourself with respect, love, and compassion—just like you would treat a close and cherished friend.

How do you best try to move forward?

1. The Fluff-Off: You tell your friend some good news and instead of reacting joyfully for you, your friend fluffs it off and makes it seem as though it is not “all that.” When people don’t feel good about where they are in their own lives, they make themselves feel better by acting as though other people’s good fortune isn’t so great or exciting.
2. The Friendly Ghost: When individuals are jealous, they may feel less inclined to spend time with those individuals who are happy or doing well, and as a result, disappear or become extremely busy. Why? Your happiness is a constant reminder that they are unhappy and as a result, they rather stay away.
3. Positive Negative: When some individuals are jealous, they may find a way to counteract your positive with a negative. This is similar to the fluff-off, but instead of ignoring your positive news or accomplishment, your friend counters it with a negative. For instance, if you show a friend a beautiful picture you took of your kids, your friend may say, “Well, of course the picture is good: you had good lighting and a good camera.” Her reaction implies, in a sense, that the picture was good, not because of you, but for other reasons.
4. Insincere Happiness: If someone knows that they are jealous, they may try to over compensate by putting on a huge grin and acting overly happy. Unfortunately, what your friend doesn’t realize is that this type of behavior seems very unnatural and insincere.
5. Tears You Down: You decide that you are ready to go back to work after being a full-time, stay-at-home mom. Instead of being happy for you, your friend tells you that going back to work makes you a bad parent. If your friend constantly makes you feel bad about your decisions in life, they may be doing so to feel better about their own decisions and about themselves.
6. Lack of Support: This is demonstrated when you rely on friends to help you achieve something that is important to you and they fall extremely short in delivering. They can either come up with every excuse in the book as to why they can’t help you, or worse, they promise to help but don’t.
7. Constant Discouragement: This happens when your friend tells you all of the reasons why you shouldn’t or CAN’T do something, instead of encouraging you to “go for it.”

In general, if every time you succeed at something or have good news and your friend acts distant, strangely or dismissive, it might mean that they are jealous. Or, if you find it awkward or difficult to talk to your friend about things that make you happy or that you’re involved with, it might mean there is a little green-eyed-monster.  It is important, however, to remember that if you are experiencing any of these behaviors or traits in your friendship, it may not mean the friendship is completely over.  Here are a few things to consider:

1. Self Evaluate: First evaluate the situation and spend some time practicing self-awareness. Are you doing anything that could be intensifying feelings of jealousy? Is your friend in a bad place in his or her life? Should you be considering their feelings or be sensitive to their needs? When things are going great for us, it is sometimes easy to forget that others may not be as fortunate. Try to put yourself in the other person’s shoes so that you can better identify why they may be feeling the way they do.
2. Communicate: Open up a dialogue with your friend. If you have a sense as to why they may be feeling the way they do, let them know you understand how they must feel going through their personal challenges. Once you let them know that you are sensitive to their feelings, let them know how you feel. Explain that you are there for them, but hope that they can be happy for you, even though they are in a rough spot.
3. Bridge the Differences: Once everything is out on the table. Think through ways you can deal with this together. If your friend is receptive to the conversation, that is a good sign. If, however, they become defensive and point fingers instead of taking responsibility for their own actions, you may need to reevaluate the friendship.

Does jealousy exist in your friendships? How have you handled it? What was the outcome?

Lately, I’ve been trying to go more natural (and cheap) in many areas of my life, from skincare to housecleaning. Turns out, there’s an entire selection of time-tested, widely accepted au naturel actions we can take to treat sunburned skin—without looking beyond our own kitchen cupboards.

1. Baking Soda: This kitchen staple can provide quick burn relief and cooling. Try sprinkling a generous dose of soda into cool bathwater. Not feeling the tub? Make a paste by mixing some baking soda with water, then spread it directly on the burn and allow it to dry. As it does, keep patting water on it to keep the paste stuck there until the burn is sufficiently soothed.
2. Oatmeal: This is another technique that works well in the bath or applied directly. Sprinkle one cup of pulverized oatmeal into your bathwater and soak in it. Otherwise, create a compress by wrapping dry oatmeal in cheesecloth or gauze. Run cool water through it to moisten, then apply for ten to fifteen minutes every two to four hours.
3. Milk: Milk’s proteins also have soothing qualities when gently applied to a sunburn. Combine one cup of milk with four cups of water, with a few ice cubes thrown in. Soak a compress in it, and then apply the compress to the burn for fifteen to twenty minutes every few hours.
4. Witch Hazel: Moisten a cloth with witch hazel, and apply it often for temporary relief from pain and swelling. For smaller sunburned areas, dip cotton balls into the liquid and gently press them on the burn.
5. Cornstarch Compress: As with baking soda, making a paste out of cornstarch can calm red skin. Add enough water to the cornstarch to create a paste, then apply it directly to the burn.
6. Aloe Leaves: Yep, you can use the actual leaves from aloe plants to soothe burns, just as you would aloe gel from the drugstore (another reason to add a little flora to your indoor environment). Simply break open one of the leaves to expose the white aloe within, and rub the gel on the inflamed area.
7. Apple Cider Vinegar: Apple cider vinegar is one of the most popular kitchen remedies for burns. Although it can leave sunburn victims smelling a bit like pickles, soaking some up with a sponge or cotton balls and dabbing it over a burn will help reduce inflammation.
8. Coconut Oil: This great baking ingredient is also useful for soothing sunburns. Rubbing coconut oil on a burn (after cleaning it gently) will soothe it by relieving itchiness and pain—and make it smell good. In addition, the oil will moisturize your skin the same way lotion does.
9. Egg Whites: Not just for protein-infused breakfasts, egg whites can soothe burns, too. After cracking a few whites into a bowl, rub them over the burn with a sponge or cotton balls. Yep, it’ll feel sort of disgusting, but it will ease the pain and heat.
10. Potato: An old-fashioned remedy for cooling down feverish foreheads, potatoes can also alleviate burns. Slice one thinly, then place the slices over the sunburn for instant relief.
11. Black Tea: To squelch a sunburn, turn your bathtub into a giant cup of tea: Keep the water lukewarm (too hot will be painful) and soak five to eight teabags in it. After they steep for a few minutes, remove them and soak in the tub to remove the sting. Another option is to steep a single bag in half a cup of water and apply the liquid directly to the burn with a sponge or cotton ball. Some people recommend opening the bags up after steeping and rubbing the tea leaves over the burn, wrapping it with gauze to hold the leaves in place.

Of course, prevention is the best way to avoid burns and their ugly aftereffects. Treatment or no treatment, our skin doesn’t forget burns—they leave scars like wrinkles, age spots, and skin cancer. Applying sunscreen, wearing UV-protective sunglasses, and keeping out of the sun’s glare during peak hours are absolute musts. And for those times when we do slip up? No need for an emergency trip to the drugstore—all we need to chase the pain away can likely be found right in our own homes.

• Lower-Impact to Joints: Jumping, running and hopping on pavement is hard on your joints. Doing activities in the sand, however, creates less impact to your joints and can effectively strengthen them in the process. Further, swimming and exercising in the water causes no impact to joints at all.
• Lower Body Training: All of the following activities will give you lower body strength training benefits. When swimming, you will rely on your lower body to stay afloat and to maneuver through the water. On land, moving in the sand will challenge you due to the sand’s absorption of your energy versus reflecting your energy, as you would experience on hard, non-malleable surfaces. As a result, your leg muscles are worked harder and you burn more calories.
• Upper Body Training: Swimming, hitting volleyballs and playing paddle ball will give your upper body some great resistance training to tone and sculpt your arms.
• Cardio: All of these activities require you to move, which will get your heart rate pumping!

1. Beach Volleyball: Beach volleyball is timeless, fun and great exercise. Try to keep your teams small…no more than three or four people…so that you have to cover greater territory during the game.
2. Paddle Ball: Paddle Ball is one of those games that you can play for hours and not even realize you are getting any exercise. The key is to MOVE. Try to make your partner run to get to the ball instead of lobbing it directly to them everytime. Have them do the same for you and by the end of the day, you’ll feel the burn!  For a little extra intensity, take it into the water. A great paddle ball set can be purchased on Amazon:  Franklin Paddleball Set.
3. Body Surfing: Probably one of the hardest workouts listed here, body surfing challenges you in a lot of different ways. First, you’ll have to swim out far enough to catch a wave and you’ll have to battle the incoming waves to do so. Secondly, you’ll be tossed around quite a bit, which will cause you to use your muscles in ways that you wouldn’t normally. Third, you can’t really take a break because you are constantly working to stay afloat. The great thing too is that you don’t need a surf-board or any other expensive equipment.
4. Run on the Beach: The one thing I love about running on the beach is that you can do so barefoot. Since the impact is less than on a hard surface and the sand molds to your feet, the need for sneakers virtually goes away (Just be careful so as to not step on glass, shells or rocks). Also, running on the beach is a much better cardiovascular workout and is much more challenging than running on pavement or on a treadmill. The best part? You can jump into the water to cool off!
5. Walk in the Water: Walking in the water keeps you cool while you burn calories. The trick here is to walk in water that is at least one foot deep. This is a great workout for two reasons: 1) you’ll get the resistance of the sand and 2) you’ll get the resistance of the water. The higher the level of the water, the more resistance you’ll have and the harder you’ll have to work.

Do you exercise at the beach? What activities do you enjoy?

1. Increased Iron Absorption: Plums and prunes help increase absorption of iron into the body, leading to improved blood circulation and growth of healthy tissue. This is especially good for women and for those who are anemic or suffer from iron deficiency.
2. Immune Booster: Because of their high vitamin C content, plums and prunes are wonderful for boosting your immune system.
3. Free-Radical Fighter: As an antioxidant, Vitamin C is also instrumental in neutralizing and fighting free-radicals. This is important because it can help ward off diseases including colon cancer, asthma, heart-disease, amongst others. Further, these free-radical fighting properties help with anti-aging.
4. Bad Cholesterol Fighter: Cholesterol becomes unhealthy when it becomes oxidized. When it is oxidized it builds up in the arteries and causes damage to our blood vessels.  As a result of their high Vitmain C content, plums are great for protecting against this oxidation process.
5. Digestive Health: As mentioned above, plums and prunes are high in fiber, which aids in digestive health and regularity.
6. Eye Health: Regular consumption of plums can prevent macular degeneration and other eye conditions.

Although we generally think of plums as a small, round, purple-colored fruit, they actually come in over 2,000 varieties, a wide range of colors – including yellow, red, amber and green, with inside flesh colors even including pink; and a variety of shapes, including round, oval and heart-shaped. 100 of those varieties are available in the United States.  So, this summer, get a dose of healthful benefits by enjoying fresh plums from your local farmers’ markets.

1. Drop the Salt: Too much salt in ones diet can lead to health issues, such as high blood-pressure. However, it can also cause you to retain water, which can easily add a few extra pounds of weight and cause your body to look bloated. Remove salt from your diet for the week before your big event. Good foods to avoid altogether include Asian food, prepared sauces (soy, ketchup, A-1, BBQ, etc.) and canned or processed foods. All of these tend to contain high amounts of salt and/or sodium.  Also, cook without salt and avoid fast or fried food. When you do consume packaged foods, look for those that are low-sodium or sodium-free.
2. Hydration = Detox: Drink a minimum of 64 ounces of water a day. Drinking a lot of water ensures that you are flushing out your system and removing excess salt from your body and cells. It also helps to promote regularity, which will help keep your digestive tract from getting constipated or sluggish. One last benefit is that it helps to keep your stomach feels full between meals so that you don’t become overly hungry. If you can, add some lemon juice or fresh lemon to your water for an extra cleansing effect.
3. Stay Liquid for the Day: Although I’m not a big proponent of liquid diets, sticking with liquid meals for one or two days is a great way to promote regularity and clean out your system of waste. A clean digestive tract will help your stomach look slimmer and will also make you feel slimmer. A few recipes to try include: Apple Cinnamon Protein Shake, Mixed Berry Smoothie and the Lean Green Machine. These tasty shakes are all high in nutrients and high in fiber, keeping you energized and satisfied throughout the day.
4. Arm Exercises: Just because you haven’t been doing strength training until now, doesn’t mean you can’t start. For a few hours after we do strength training exercises, the muscles we work swell slightly, causing them to look more toned and defined. Before you take a shower on the day of your event, do 3 sets of 10 push-ups, 3 sets of 10 triceps push-ups and 3 sets of upright rows (watch video). A triceps push up is done in the following way: Sit on a chair and extend your legs straight-out in front of you. Put your hands on the edge of the chair with your palms facing down. Supporting yourself with your hands, dip your body down until your upper arms are parallel to the floor. Straighten up and repeat. Also, if traditional push-ups are difficult, drop your knees to the floor for assistance.
5. Get a Glow: Have you ever noticed how tan body-builders and competitive weight lifters look? There’s a reason…there muscles look more toned and defined with a tan. Granted, you wouldn’t want to look as tan as they do, but let’s face it…we all look better with a little sun-kissed glow. Get natural looking color with a gradual tanner, such as Aveeno’s Active Naturals Moisturizing Lotion – Continuous Radiance, L’Oreal’s Sublime Bronze, Gradual Self-Tanning Lotion or Dove’s Energy Glow Daily Moisturizer with Subtle Self Tanners for Medium Skin Tones. I like the gradual tanners, because you are less likely to look too dark, to mess up and look streaky or to look overly “orangey.” Just be sure to tan for a few days ahead of time so you can build up the tan to a decent color for your big day.

Remember, the most important thing you can do to look great is to feel great and to feel good about yourself! So make sure you don’t obsess about how perfect (or imperfect) you look. Love yourself and enjoy the evening!

Ingredients

Directions

Put in a blender and blend until smooth. Drink immediately.

1. Drop the Mayo: When making your favorite potato salads, coleslaw and pasta salads, opt for vinegar or vinaigrette based dressings in lieu of the traditional Mayo based dressings. If you use extra-virgin olive oil with a high quality vinegar, you will have a tasty salad that is filled with healthy fats.
2. Starch Revamp: When purchasing any starch based foods for the barbecue, look for those that are richer in nutrients and whole grain. For instance, buy whole grain or whole wheat buns for your barbecued meats. Opt for whole grain pastas for your pasta salads. And, choose red or purple potatoes for your potato salads (be sure to keep the skin on too!).
3. Leaner Meats: Many of us often associate barbecue with hamburgers and hot dogs.  This year, get leaner with fish, chicken, turkey burgers and turkey dogs, and even vegetarian burgers. If you can’t forgo red meat, opt for Bison Chopped beef or Bison steak. Bison is much leaner than most red meat.
4. Local Farm Fresh: Depending on how large the party is, shop at your local farmers market to buy fresh, in-season produce. Not only will you be supporting your local economy, but local means fresher and tastier!
5. Make your own Dips: For the most part, I try to avoid packaged dips.  If there is a dip or sauce to be made, I try to make them myself.  A couple of my favorites include: Black Bean Salsa, Guacamole and Olive Tapenade.  Most dips, if store bought, have a lot of extra preservatives, oils, sugars and yes, up the wazoo to help lengthen shelf life and enhance flavor.  If you make a dip yourself, it will be fresh.  Further, you will know what goes into the recipe and you can choose lower fat ingredients  (such as low-fat sour cream) for even healthier dishes.
6. Minimize the Common Chip: Instead of resorting to traditional fatty potato and tortilla chips, look for healthier options, such as Food Should Taste Good Multi Grain chips or whole grain crackers.
7. Forget Pre-Made: This year, try making your own barbecue sauce and rubs. You can use higher quality ingredients, such as agave nectar instead of corn syrup, and get creative with your spices to make something unique and flavorful.
8. Dessert: This is by far the perfect time to go crazy with the fruit salad. If you want to offer a frozen treat, you can make your own ice-pops.  You could make chocolate banana ice pops by blending bananas with pure cocoa powder and skim milk. Or, you could go the berry route by blending berries, bananas, fat-free Greek yogurt and a little skim milk.  Once you’ve blended your mixtures until smooth, pour them into Popsicle trays and freeze (don’t forget the Popsicle sticks). They are delicious and the kids will love them.

Whatever you do, enjoy the 4th and get your barbecue on!

But eventually, all of this stuff became a burden. I began to see myself as a turtle with an obscenely oversized shell that threatened to topple over at any moment. An extra coffee maker, art supplies that I might use “someday”, an unused ironing board, a stereo gathering dust; it’s all too easy to fill a house with things that we use once in a blue moon, if ever—but it’s not so easy to get rid of it.

I didn’t have much choice—I’m downsizing my life dramatically, and all this stuff had to go. Today, half of my belongings are gone and let me tell you, it feels amazing. Here’s how I did it.

1. Make a list of the items you actually use at least once a month. These things are your core possessions, the things you need to live a comfortable and happy life.

2. As you assess each of the items you have left (and there will be many), ask yourself, “Does this contribute to my life in a meaningful way?” Do you love it or need it? Does it have real sentimental value or a legitimate function in your life, or is it just taking up space?

3. Create a “maybe” box and a “no” box. At first, your “maybe” box will be overflowing, but that’s okay. Later on, you’ll get a bit more brutal about deciding what stays and what goes.

4. Let go of your fears about the expectations of others. So Great Aunt Edna gave you a set of tacky gold angel figurines for your birthday five years go, and you think she’s going to be hurt if she doesn’t see it displayed in your home. You know what? Accepting a gift does not mean agreeing to hang on to it for a lifetime.

5. Don’t use stuff as an investment—it’s only worth what other people will pay for it, and you’re paying to store it. A neighbor of mine once had an entire room in his home devoted to Beanie Babies, which were hot sellers in the late ’90s. You know what they’re worth now? Nothing. Only keep stuff like this if it’s in pristine condition and you’re positive that it has collectible value, and in that case, get it appraised and insured. Otherwise, invest your cash and save precious storage space.

6. Analyze your wardrobe. Anything you haven’t worn in at least a year is a goner. If a color or print sticks out like a sore thumb, don’t keep on searching for something that will match. It’s much simpler to stick to a smaller wardrobe of high-quality essentials that can be mixed and matched.

7. Consider whether you’ll need to use each item at least once a year. Some things, like seasonal décor, make sense to keep, but others can be rented or borrowed on those rare occasions when they’re actually called into action. If you’re on the fence about an item that you feel might be useful at some mythical future date, think about giving it to someone who would get more use out of it.

8. On the other hand, don’t get rid of so much stuff that you’re forced to rebuy most of it within months. It’s easy for some people to get caught up in the spirit of de-cluttering, but you don’t want to merely reenter the cycle of consumption and cost yourself more money in the long run.

9. Now, divide your cast-offs into four piles: sell, donate, recycle, and toss. Your trash box should only contain things that have truly outlived their usefulness and can’t be recycled. Sell items that could fetch any cash on eBay, Craigslist, or at a yard sale. Drop off whatever is left at your local charity drive, or find new homes for it at Freecycle.org.

10. Learn from this experience. After witnessing the pitiful pennies that many of my like-new possessions brought in at my yard sale, I now think twice about every new purchase. If you don’t truly need it, it’s a waste of money.

Very close friendships take tremendous work, dedication and effort from all parties involved. They require mentally healthy participants who WANT to put in the effort and are equally invested in the friendship’s success. Similar to romantic relationships, when we let our own issues and baggage get muddled into the picture, our friendships inevitably become strained or weakened and suffer as a result. No one is perfect, and although there are certain traits that are good to look for in a friend, there are definitely dynamics that can be very detrimental. Here are six things that can have real negative impact to friendships:

1. Jealousy: It is natural for every one of us, at one point or another, to be envious. Maybe we are envious of a friend’s job…or of their marital relationship…or of their ability to have children when we can not…but, when that envy turns into something deeper…something that looks more like resentment or jealousy…that is when a real problem begins. If your friend can’t let go of their own hang-ups in order to be happy for you when you have something positive happen in your life, it may be a sign that their hang-ups are stronger than your friendship.
2. Destructive Feedback and Communication: There are times when we all need some honesty…but when that honesty comes in the form of belittling us or hurting us, the honesty turns into something very ugly. Communicating with one another honestly and openly is very important to a true friendship…but it must be done with respect, love and sensitivity. I like to call this constructive feedback…with the operating word being “constructive.”  If you find that your friend consistently gives you feedback that leaves you feeling bad about yourself, they may be suffering from their own insecurities and as a result, are tearing you down to make themselves feel better. Regardless, it isn’t healthy and is far from constructive or helpful.
3. Selfishness: There will inevitably be times when your friend’s needs are more important than yours and vice verse, however, if your friendship is ALWAYS about your friend and their needs, it is  very lopsided. Although there will be ebbs and flows, ultimately, friendship should be about mutual give and take, and support.
4. Lack of Reciprocation: Are you always the one reaching out to your friend? Are you always the one to initiate time together? Granted, some people are not good at initiating and need to be “pulled” along, but if this happens ALL the time, it can start to wear thin. Moreover, it can make you feel that your not a real priority to your friend.
5. Incessant Negativity: Let’s face it, misery loves company and when things are bad, we love to have others in the trenches with us. If, however, complaining and negativity is the ONLY way you and your friend can relate…you may be creating a very unhealthy foundation for your friendship. Friendships should have positive forces in work and ideally, should bring out the best in each of you.
6. Judgment: Judgment in a friendship can eat away at your spirit, your self-confidence and your trust in one another. If your friend can’t accept your decisions, views or needs and instead imposes their views and perceptions as the only “right” way of doing things, they aren’t allowing you to be true to yourself.  Each of you are individuals and although you may be friends, what might be right for your friend may not be right for you.

If you are experiencing any of these behaviors or traits in your friendship, it may not mean the friendship is completely doomed. Try to speak to your friend about your concerns openly and honestly.  If you can discuss the issue together and work to finds way to repair any possible damage, your friendship may in fact be stronger for it.

Have you experienced any of these issues in one of your close friendships? How did you handle the situation?

Whether I in fact have ADD or I’m just a product of this crazy-paced, technology ridden universe, my ability to focus is not what I’d like it to be. And, I get the impression I’m not alone. Many of us suffer from constant distractions and situations that make it far from easy to concentrate or focus. The good news, however, is that there are things you can do to help. If you suffer from focus and concentration issues, here are some tips that may help:

1. Computer Alerts. Working on a computer can be very distracting. Especially with the sounds and pop-ups that alert us to fresh emails, tweets, IMs, etc. Every time a “ding” goes off, I tend to stop what I’m doing and re-focus on the newest “ding.” Turn off your sound and pop-up features can help. To take it a step further, logging out of email, chat and twitter applications will allow you to fully focus on your current task.
2. Phones. If you get a lot of phone calls and have trouble ignoring them, forward them to voicemail, turn off your phone or silence the ringer. Set aside a specific time during the day to get back to people via phone.
3. Make Lists and Make Plans. Listing out what you want to accomplish and how you want to do so helps to keep you on track. Without a plan, however, it is easy to put things on hold to check email, clean or surf the web. Set time lines and “deadlines” to each of your tasks. This will hold you responsible to completing things on time.
4. DeClutter and Organize. Clutter often equals distraction. If you have lots of papers and random items lying around your desk, they will constantly be a reminder of other things on which you could focus. Organize your work area so that you can focus during work time and deal with the “in box” in a timely way.
5. Create Intermittent Active Time. When our bodies and environments are stagnant, it can cause our brains to drift or go on auto pilot. Further, we get easily distracted because we don’t give ourselves the time we need to release excess energy. Take breaks throughout the day that get you moving and into different areas of your home or office. It will help you to refocus more effectively when you come back to work.
6. Get Away. If you are in an office environment and have trouble focusing at your desk, try booking a small conference room or work space that allows you to get away from the distractions. If you are doing a lot of computer work, see if you can “book” a laptop for the day and go somewhere that is quiet. If you are at home and your family is making it difficult to concentrate, go to a neighborhood coffee shop and spend a couple of hours there getting focused.

Lifestyle Choices for Long-term: These are lifestyle choices that help improve your focus and concentration over the long-term.

1. Diet. Believe it or not, our diets can have a tremendous impact on our ability to focus. Eating very large, heavy meals can cause our digestive tract to “hoard” the blood that could be used by our brains. Eating lighter, more frequent meals sustains our energy levels and keeps blood flow stable to the brain.  Also, meals high in plant-based foods which are rich in vitamins and minerals, allow our brain to get the nourishment it needs. On the other hand, avoid processed foods which often contain preservatives, dyes and other artificial and synthetic ingredients. Research has shown that these ingredients promote hyperactivity in individuals who have ADD and ADHD, as well as those individuals who don’t.
2. Exercise. Exercise allows us to release stress, clear our minds and think clearly. The best way to set the stage for the day is to exercise early in the morning. This will help you to think through your day and how you want to tackle your “to-dos.”
3. Sleep. One of the biggest contributors to lack of concentration is lack of rest or, believe it or not, too much rest. Your mind depends on proper sleep to function optimally and concentrate. Aim to get seven to eight solid hours each night.

Do you have trouble focusing or concentrating? What do you do?

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Although many sunscreens protect you from the sun, however, many contain hazardous toxins and chemicals that are best avoided. The Environmental Working Group has many databases on the various personal products that are best to use. And this summer, it might be a good time to reference their sunscreen database which helps consumers understand which sunscreens are safest and which are best to avoid.  Here are the highlights:

Top Safe Sunscreens

All of EWG’s top-rated sunscreens contain zinc or titanium.  I’ve used mineral-based sunscreens and I’ll tell you, they aren’t my personal favorites. They are a bit “thick” and pasty and aren’t absorbed quickly by the skin.  However, they are the safest option because they don’t use chemical barriers to protect you from the sun…they use minerals.  Just imagine grinding up a rock into a fine powder and mixing it with your moisturizer. If you want the safest, most chemical free options, here are ten of EWG’s top rated mineral sunblocks:

Brand	Products	Where to Buy
Badger	Sunscreen for Face and Body, Unscented, SPF 30 Sunscreen for Face and Body, SPF 30 Lightly Scented	Buy on Amazon
California Baby	Sunblock Stick No Fragrance, SPF 30+	Buy on Amazon
Loving Naturals	Sunscreen SPF 30+	Buy on Amazon
Soleo Organics	All Natural Sunscreen, SPF 30+ Soleo Organics/Wyland Organics All Natural Sunscreen, SPF 30+ Soleo Organics/Atlantis Resort All Natural Sunscreen, SPF 30+	Buy on Amazon
thinkbaby and thinksport	Sunscreen, SPF 30+	Buy on ThinkBaby
UV Natural	Baby Sunscreen, SPF 30+ Sunscreen Sport, SPF 30+	Buy on Amazon

Top Safe Non-Mineral Sunscreens

If you want a sunblock that is a bit easier to use and absorbs quickly, then these are your next best options.  They are not as safe from a chemical standpoint, but they are the best of the non-mineral based sunscreens out on the market. Here are their top five:

Brand	Products	Where to Buy
Beyond Coastal	Active Sunscreen, SPF 30 Daily Active Sunscreen, SPF 15	Buy on Amazon
Coppertone	ultraGUARD Sunscreen Lotion, SPF 15	Buy on Amazon
Glytone	Sunscreen Lotion, SPF 25	Buy on Amazon
La Roche-Posay	Anthelios Water Resistant Sunscreen Cream, SPF 15	Buy on Amazon

Whichever you prefer, make sure you are protected so that your summer is the safest it can be!

1. Travel Exercise Gear: If your dad is on the road a lot for business, he may have a challenging time getting to the gym as much as he’d like. If, however, he can pack the gym in his suitcase, he’ll have no excuses! A couple of things to try include: TRX Suspension Training System and the Accompanying Wall Anchor, or the J-Fit Travel Kit.
   
2. A Day of Fishing: Instead of buying fish for dinner, take dad on a fishing trip for some extra fun. Many lakeside and coastal towns offer charters that take you out fishing for a half- or a full-day.  If you can’t afford a private charter, consider a party boat.  You’ll meet new people and have a lot of fun. Make sure to take your fish home for a nice tasty dinner (see barbecue below!).
3. Healthy Barbecue by You: Let the kids handle breakfast and step up to be the official Dad’s Day Barbecue Handler.  A nice barbecue that is healthy can include grilled vegetables and barbecued swordfish. End the meal with a wonderful fruit salad with a yogurt-honey and mint dressing.
4. Athlete Gear: If Dad is especially athletic…running marathons or competing in tri-athalons or bi-athalons, he probably could really benefit from a coach. Garmin puts out some amazing products to help athletes track all kinds of information. The first is the Garmin Forerunner 305 and the second, more sleek and fancy version is the Garmin Forerunner 310XT. Also, if he runs long distances, consider a “fuel belt” to keep him running! (You can use this coupon code to get 15% off – 15OFFFUELBELT)
5. A Day at the Spa: If he isn’t a spa-goer already, there is no better time to introduce your dad to the benefits of a day at the spa.  Whether he enjoys massage, a little body scrub or a man’s facial, pampering and rejuvenation will help him relax and let the stress melt away. There are some great packages that you can purchase with multiple services.  And today, many spas offer treatments that are specific to men and their needs.  If you’d rather let him enjoy the spa on his own, be sure to take him out for a pre-spa light lunch to get in some quality time together.

Whatever your dad enjoys, he probably will enjoy it even more if it is with you.  We hope you enjoy your Father’s Day!

GIVE THE GIFT OF HEALTH!!!!
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With all the buzz surrounding the benefits of the omega 3 fatty acids, it’s not surprising to find omega 3 fortified foods and beverages popping up on supermarket shelves, in baby formulas, cereals breads and even yogurt! With regard to supplementation, how does one decode a good fish oil supplement from a neutral one or even worse, one contaminated with PCBs? Look no further–Nordic Naturals (www.nordicnaturals.com) is an excellent choice, and here’s why:

Many supplement companies offer a basic fish oil supplement, almost as a one size fits all. Nordic Naturals is vastly different in its approach and has individualized its line to offer products for kids, teens and adults. For example, there are naturally flavored strawberry, chewable capsules for kids that are very small and easy to consume. There are also liquids, as well synergistic blends for joint health, blood sugar, longevity, etc.

Cost: Nordic Naturals’ website offers discounts and free shipping. You can also find deep discounts for Nordic Naturals’ line of products online anytime on Amazon, and it is generally less expensive than purchasing from local retail health food stores.

When writing “GET REAL” and STOP Dieting!, I discovered Lisa Young -  author of The Portion Teller.  She was kind enough to let me use some of her information in the toolkit portion of the book to help people overcome the challenge of visualizing portion sizes. Lisa believes that using every-day items as a visual guide for portions is a much more effective way of controlling portion size than to visualize the actual referenced measurement. Below, I’ve provided you with some common foods, their healthy portion sizes and the every-day item you can use to visualize that portion size.

How do you ensure healthy portion sizes? Do you think this guide helps?

Info Source: Lisa R. Young, PhD, RD. The Portion Teller, New York: Broadway Books; 2005.

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

As a result, it is best to deal with worry and anxiety in a constructive way so as to reduce and manage the stress it causes.  Here’s how:

1. Pinpoint the Cause. Something triggers our anxiety and gives us reason to worry.  Identifying the source of your concern will help you to evaluate what would be a constructive reaction or way to handle the situation.
2. Journal Your Concerns. Once you have identified the cause of your worry, you should take a few minutes to journal your feelings.  Ask yourself some of the following questions: Why am I worried about this situation? Has something happened in the past that is causing me to worry about this situation? What are my biggest fears? What outcome would be optimal? What would be a worst-case scenario? How will the worst-case scenario impact me and/or my family? Although talking to others about your concerns can be helpful, free-flow journaling helps you to tap into your sub-conscious, where some of your deepest concerns reside. This will help you to understand where the source of your fears are coming from and whether or not they are based on your current situation or rooted in fears from your past.
3. Assess the Validity of Your Fears. Once you have documented your feelings and concerns, take a moment and assess their validity.  Are they based in reality? Do they directly impact your life? Are you blowing a situation out of proportion? Are all of your fears hypothetical or are they based on real experience?  Asking these questions will help you assess how much of your fears are based on realistic concerns and how much are built out of fear itself.
4. Assess Your Ability to Control the Situation. Once you assess how much of your fears are reality based, you then need to decipher whether or not there is something you can actively do to address the situation.  Is any part of the situation under your control? If no part of the situation is under your control, acknowledge that and find ways to let go (see #6). If, however, there is a part of the situation that you can control, think about the various ways you can address it and how you can best alleviate your anxiety.
5. Take Action. It is now time to take action.  If your solution requires several steps, then set a goal and make a plan with deadlines.  Taking action moves us from a mode of fear and the role of “victim” into a mode of “action” and into the driver’s seat.
6. Let Go. Once you have taken action, and there is nothing more you can do to help the situation, let go.  At this point, worrying won’t make anything different…or for that matter…better.  A few ways to let go of any remaining feelings of anxiety include: focusing on something else, spending time with others, meditating, listening to music and exercising.

As mentioned earlier, worry and anxiety is natural and a normal part of life. If, however,  you find yourself worried on a constant basis, you may want to seek professional help or guidance.  A resource you might want to look at is anxieties.com.

How do you deal with your anxieties?

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Here’s an example. You’re going to a ball game with a friend, and you’re both standing in line to get your tickets. A teenager cuts in front of you and it turns into a confrontation. Below are behaviors that depict the three types of creation.

Promoting. Your friend, who’s in line with you, is the one who says, “Hey, kid, get in back.” The boy’s father screams at your friend: “Shut up, you idiot!” Your friend threatens to punch him and you say to your friend, “Yeah, smack him!” It turns into a fight and your friend gets hurt. You promoted that situation by encouraging your friend to attack the other person, thereby helping to create it.

Allowing. Another bystander steps up to the teenager, pushes him out of line and says, “Hey, kid, you broke into this line.” A scuffle ensues and the teenager gets hurt. You stand by and take no action to stop it. By doing nothing, you’re allowing that situation to unfold.

Take any situation in which you felt victimized. If you look carefully at the situation, most of the time you’ll find it relates to something you did or said—or failed to say or do. Your actions created the situation, promoted it, or allowed it. These three levels of creation are effective tools for understanding your past, and recognizing how the law of cause and effect plays a major role in your life.

To see the role you played in a situation, ask yourself: What did I do to create the situation, to promote it, or to allow it? Once you start looking at the world this way, you’ll get a clearer picture of the role you play in every situation of your life. As events unfold, be aware of your actions. With everything you do, ask yourself: What is this the result I want to achieve? One note: As you go through this self-evaluation process, don’t beat yourself up for situations you’ve created, promoted, or allowed. Remember, we’re all doing the best we can at any given moment. By understanding your actions and taking greater responsibility for your behavior, you’ll begin to see that you are, indeed, the creator of your own life.

© 2010 Lauren Mackler

When we think of diet, we often attribute it to our physical wellbeing. However, diet can also impact our mental health and, even more importantly, there is scientific evidence that a lot of these conditions may very well be preventable. In my interview with Dr. Alan Logan – author of The Brain Diet: The Connection Between Nutrition, Mental Health, and Intelligence - on the Healthy Living Show, we discussed our diets and how they correlate to brain function and health. According to Dr. Logan, leading health research clearly shows a direct link between the decline of healthy eating and the rise of mental disorders including ADHD, depression, Alzheimer’s, Parkinson’s and more.  He tells us that nutrition really matters with brain development, structure and function.  Some of the major takeaways that resulted from our discussion are below:

1. Diet’s Impact on Depression: A number of studies show that individuals who have low blood folate levels are more likely to have depression relapse.  Those who up their folic acid during anti-depression therapy see better results. It is recommended that individuals who suffer from depression take 800 mcg of folic acid (as compared to 500 mcg for average adults) and 1.0 mg of Vitamin B12 in order to ward off and fight symptoms of depression. Additionally, consuming plant based foods that are rich in purple pigments have been shown to maintain levels of “mood-enhancing” hormones around for a longer period of time.
2. ADHD, Behavioral Disorders and Diet: There has been research that shows hyperactivity can be reduced when preservatives, dyes, and other artificial and synthetic ingredients are eliminated from our diet. Even in children without ADHD, dyes, preservatives and benzoates can provoke symptoms of hyperactivity and other behavioral issues.  On the other hand, Dr. Logan tells us that diets rich in Omega-3 EFAs and Gamma Lineoic Acids (GLAs) can be highly beneficial to reducing symptoms of hyperactivity. With ADHD and other behavioral or learning disorders, there is an increased need for GLAs for their anti-inflammatory impacts and their ability to preserve the integrity of Omega-3s, which are important to the development of “brain scaffolding” or structure.  Children who have diets containing GLAs, which can be found in Borage, Black Currant and Evening Primrose oil, show significant improvement in test scores and attention as a whole as compared to those without it.
3. Optimizing Learning and Cognitive Function: There is a ton of research that shows having a well-balanced breakfast is important to our ability to function and maintain cognition throughout the day. An optimal “learning breakfast” is high in fiber. Breakfasts high in sugar, however, have the opposite effect. High-sugar breakfasts can negatively impact cognitive abilities and have shown significant decline in cognitive function by late-morning.  Dietary fiber keeps blood sugar and energy levels stable and balanced, which is important in reaching full learning and cognitive potential. Also, a healthy breakfast should include lean proteins and healthy fats (Omega-3s and Monounsaturated Fats).  A breakfast with these three components helps sustain energy and brain function levels throughout the day. Click here for some ideas on healthy breakfasts.
4. Brain Aging and Diet: In general, the more fruits and vegetables we eat, the better.  However, the deeper colored and pigmented plant foods are most crucial to brain health.  Researchers from Tuft’s University conducted a study where they fed four different groups of animals various plant foods: blueberries, strawberries, spinach and broccoli. Those who consumed blueberries showed the highest level of prevention of many symptoms of aging, such as loss of memory, balance and cognitive skills.  Also, individuals who consume two cups of Green Tea a day have shown a 50% of reduction in brain cognitive function decline.
5. Extra Weight and Brain Health: Although extra weight isn’t good for many reasons, extra abdominal weight is the worst enemy of optimal brain health. Extra abdominal fat contains bio-active tissue that enhances the secretion of inflammatory chemicals at the brain level.  The greater the amount of mid-life abdominal fat, the greater potential for brain decline later in life.
6. Organics and Brain Health: If you aren’t already convinced of the benefits of buying organics, you may have yet another reason to reconsider. Studies have shown that the more we consume pesticides and herbicides, the more likely we’ll have cognitive and neurological issues as we get older.

I highly recommend that you consider purchasing The Brain Diet: The Connection Between Nutrition, Mental Health, and Intelligence. What we discussed on the show didn’t even scratch the surface of all of the good information Dr. Logan shares in his book.

How do you keep your brain healthy?

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Recently, I came across the TRX Suspension Training System. Hard to believe, but you can do 100s of exercises using nothing more than a single anchor point and suspension straps.  Here are the details:

What it is: Suspension Training^® is a revolutionary method of leveraged bodyweight exercise. Designed by Navy Seal and founder of Fitness Anywhere, the easy-to-carry-anywhere, portable TRX^® Suspension Trainer allows you to safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose. Apparently, this system is utilized by military, which implies that even the toughest, most in-shape individuals get a good workout from TRX.

Benefits:

• Lightweight: The TRX^® weighs less than 2 pounds making it especially easy to pack
• Packability: There are no rigid pieces that make it difficult to squeeze or throw into your suitcase.
• Setup: To set TRX up requires no more than a few minutes and a strong anchor point situated overhead (higher than your head-height).
• Workout Versatility: The TRX is a total-body conditioning system, which allows you to workout all muscle groups. It can also be modified for all different user levels.

Drawbacks: You may have a difficult time finding a strong enough anchor point that will also work in a hotel room. Although some exercises can be done to get your heart rate up to a cardio level, the system is not meant for long stretches of cardio.

What it Comes with:

To Purchase, visit the Sheer Balance Shop: Purchase TRX Suspension Training System

Note: TRX Door Anchor sold separately…Purchase here.

Do you travel? How do you stay in shape on the road?

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In my quest for the world’s best steel cut oatmeal, I have done the grunt work and played investigator in the grocery store. I’ve tried the name brands, the generics and the newbies. The winner? Coach’s Oats (www.coachsoats.com). I suggest ordering in bulk to minimize shipping, environmental impact and cost and integrate this delicious breakfast into your daily routine.

1. Taste: Unlike standard dry oats, in which the serving size is 1/2 cup oats to 1 cup water, Coach’s Oats suggests 1/3 cup dry oats to 1 cup water. This results in a thick, filling meal. You can certainly use more water for a thinner texture. You’ll immediately notice that Coach’s Oats have a slightly nuttier taste than classic oats (due in part to the higher fiber content).
2. Convenience: I’ve had clients initially shy away from buying steel cut oats, under the assumption that they require overnight cooking and settling. They’ve opted instead for pre-cooked steel cut oats or worse, those overly processed instant oatmeal varieties…you know, the kind with a packet of “fruit spread” or powdered peach “cream” or some other junk food concoction masquerading as health food. Coach’s Oats are great…they cook in just 5 minutes. Literally, you can wash your face and brush your teeth while the oats are cooking and voila…they’re done and you’re ready to go, with a portable breakfast.
3. Versatility: The nice thing about Coach’s Oats is its simplicity. While full flavored, however, it is safe to say that all oatmeal is certainly on the bland side in terms of flavor. Boost the nutrition factor and jazz-up the taste with some creative additions:
   • 1/2 Tbsp ground Saigon cinnamon, 1/4 tsp pure vanilla extract & sweetener of choice
   • 1/4 cup raw almonds
   • 1 Tbsp coconut oil or 1/4 cup ground, unsweetened coconut, plus berries
   • flaxseed meal, walnuts and sliced peaches
   • tart cherries & pecans
   • 1 Tbsp natural peanut butter & 1/2 serving of chocolate whey protein powder
   • sunflower seeds and raisins or figs
   • ground Saigon cinnamon, dash of cocoa powder, 1/4 tsp pure vanilla extract, sweetener of choice & 1 cup unsweetened vanilla or chocolate flavored almond milk (instead of water)
4. Cost: Coach’s Oats are one of the least expensive health foods you can find, and a much better bargain than both cold cereal and pre-packaged cooked oatmeal and instant varieties. Costco sells a large bag (51 servings) for $5.29 and you can purchase them online (2 large bags [34 servings per bag] for $8.50). Basically, 7 weeks of breakfast for $8.50! Makes the dollar menu and value meals less “valuable,” don’t you agree?!

Try Coach’s Oats for yourself and share your favorite way to enjoy this hearty, healthy breakfast staple!

According to the School of Positive Psychology, happiness is a result of three things: Happiness = The Brain’s Set-Point (S) + Conditions of Living (C) + Voluntary Actions (V).

1. S – The Brain’s Set-Point: When someone looks at a situation, they can either see it as positive or negative. Or, in more common terms, they see their glass as half-full or half-empty.  Chopra explains that although we are somewhat conditioned by our environment, our parents, and even our ancestors into responding to situations in certain ways, we have the power to change these responses and reset our “set-point.” Doing so can help a negative person become more positive and to see challenges as opportunities…not as problems. Chopra explains that this can be accomplished through meditation and cognitive therapy which helps us go beyond our beliefs.  The “Set-Point” has been evaluated as making-up 50% of our ability to be happy.
2. Conditions of Living: The conditions of living include your financial status, your relationship status and even your health status. For instance, are you rich or are you poor? Did you just get married or are you going through a divorce? Have you recently lost a loved one or friend? Did you just suffer an injury? Because conditions of living are constantly changing and are extrenal, they don’t have as large of an impact on our ability to be happy.  As a result, they make up 10% of the happiness equation.
3. Voluntary Choices: Voluntary choices include intentional activities. There are two types in particular that are influential to our happiness: Personal action and fulfillment. Personal actions are those that include daily activities that bring us happiness, such as sex, eating good food, going to ball games, enjoying a hobby, etc.  Fulfillment, however, gets to our core and what drives us as individuals.  What is our purpose? How do we unleash our innate creativity? What do we do to make others happy? This last one in particular – how do we make others happy – has tremendous impact on our happiness.  Chopra explained that the fastest way to feel happy is to make someone else happy.  Voluntary choices make up 40% of the happiness formula.

When factoring-in these percentages, the formula probably looks more like this: Happiness = (0.5 x S) + (0.1 x C) + (0.4 x V). Regardless, we can see that based on this theory, we have a lot of influence on our own ability to be happy…and happiness, more often than not, comes from within…not from external sources.

After discussing this formula with the audience, Deepak Chopra made the point that the formula doesn’t really factor in fear and pain from our past. And although he didn’t go into great detail in his address, he discusses how we can deal with these variables within his book: The Ultimate Happiness Prescription: 7 Keys to Joy and Enlightenment.

Do you agree with these three components of happiness? Have you read Deepak Chopra’s book? What makes you happy?

Unfortunately, the more we compromise our values, the more of a negative impact it has on our mental wellbeing. And, the more we compromise our values, the more we continue to do so. You could say it becomes an insidious cycle. On the other hand, when we stand up for what we believe in, the benefits can have a tremendously positive impact:

1. It Builds Self-Confidence: When others dictate what we should think, feel and do, it eats away at our self-confidence. We begin to distrust our own instincts and lose the ability to decipher what we really believe versus what everyone wants us to believe. Although it may be difficult at first, the more we stand-up for ourselves, the more we build our self-confidence. It takes guts to express an unpopular viewpoint…it takes guts to say no when it is so much easier to say yes…and it takes guts to risk losing a job, friends or opportunities because someone won’t like our opinion. However, the more you tap into your “guts,” the easier it gets, and the more confident you’ll become.
2. It Helps you Develop a Strong Sense of Self: If we bow to others and their opinions, and do things their way, whether right or not, we start to lose our own identity and start to forget for what we truly stand. Further, the less you allow yourself to think freely and develop your own belief system, the more you become a follower without your own direction. On the other hand, the more authentic you are to your needs and viewpoints, the more you will understand your sense of self.
3. It Develops Self-Respect: Would you respect someone who went against their own values because it was convenient or because it was more popular? Probably not. And, with good reason.  Wishy washiness is far from admirable, or for that matter, respectable.  Yet, if you encounter someone with a less popular opinion who stands their ground (assuming the opinion or belief is founded in ethical principles), you would most likely have great respect for them.  Same goes for the way you perceive yourself. The more you stand up for your beliefs, the more self-respect you will develop. If you continually give in to what others want and compromise your own values in the process, you are going to lose respect for yourself.
4. It Builds Integrity: In a time when so many individuals are dishonest, do things to better themselves at the expense of others, expose their personal lives for a chance to be famous and do what feels good in the moment without thinking about the consequences, integrity is a characteristic that is especially unique.  Doing the right thing or standing up for your beliefs may not be easy, but when you do, you know that you’ll be able to look yourself in the mirror and feel good about yourself. You’ll know that you did the right thing and that you had integrity.
5. It Helps You be Independent: As much as we like to believe that a hero or heroine will swoop-in to defend our honor, it is extremely rare. There are two things to consider here: First, if YOU don’t stand up for yourself or your beliefs, then how can you expect others to? And second, the person who you should ALWAYS be able to count on to stand up for you – no matter what – is you. What this means is that the more you stand-up for your beliefs, the less you will rely on others to validate them. You’ll reinforce your independence and ability to stand on your own two feet without anyone else to support you.

We wouldn’t be human if we didn’t make mistakes or give into what was easier once in awhile, but learning from those mistakes and standing for what we believe in the vast majority of time is what is most important.

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

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Juicing versus Smoothie Preparation

First, let’s discuss how juicing differs from preparing smoothies.  Juicing involves taking vegetables and fruit and using a special juice extractor or citrus press to extract ONLY the juice of these foods, while a smoothie or “shake” is made in a blender (I personally love my “Magic Bullet“) and comprises all parts of the food, including the fiber and pulp. Now, all of what we discuss here is for homemade smoothies, shakes and juices.

Benefits of Juicing

Proponents of juicing claim the following benefits:

1. Juice Allows for Faster Absorption of Nutrients: Because there is no fiber, they claim that juicing fruit and vegetables provides the most concentrated and readily absorbed source of micronutrients (vitamins and minerals). Removing fiber from the food means that there is hardly any digestive work needed to process the food.  Proponents also claim that most of us have impaired digestion and that are bodies are limited in absorbing all the nutrients from the fruit and vegetables. They believe that juicing helps to “pre-digest” them for you, so you will receive increased nutrition.
2. Juice Provides More Fruit and Veggies, More Easily. Because it takes A LOT of veggies or fruit to make an ounce of juice, you supposedly get a lot more fruit and vegetables into your diet. Further, because some people find eating fruit and vegetables difficult, it supposedly is more easy to consume them through juice.
3. Juice Promotes More Varied Intake of Fruit and Vegetables. Because many people tend to eat the same fruit or veggies a day, juicing supposedly helps you get in a wider variety that you might not normally consume.  Your nutrient intake, as a result, is much better and more completely covered.
4. Juice is Nutrient Dense. A good amount of what you eat when you eat fruit and vegetables is water, vitamins and minerals, AND fiber.  However, when you remove the fiber, all you get is the water and vitamins and minerals.  This concentration is said to supercharge the system with phytonutrients which are important in warding off disease, cancer and other degenerative illnesses.
5. Juice Cleans Your Liver. Proponents of juicing claim that juice helps to detoxify and de-sludge our liver.
6. Juice Helps with Anti-Depression. As a result of the high concentration of minerals contained in juice, such as magnesium, potassium, iron, calcium, and folic acid, there is reason to believe that juicing can help fight symptoms of depression.
7. Juice Helps with Anti-Aging. As a result of the high concentration of antioxidants in juice, they believe that consuming juice can combat the damaging effects that free radicals have on skin, muscle and our internal organs. Antioxidants also help to ward off wrinkles and keep muscles toned.

Benefits of Smoothies and Shakes

As I mentioned earlier, I’m a bigger fan of smoothies.  Here is why:

1. Smoothies are a Meal. You can easily add protein ingredients (yogurt, milk, whey, eggs) to the smoothie or shake, making it a more balanced, nutritious meal.
2. Smoothies Stabilize Blood Sugar and Energy Levels. Because smoothies contain fiber, the sugar and calories from smoothies are more slowly absorbed into the blood stream.  As a result, your blood sugar levels remain stable and so does your energy. Juice, however, gives you a jolt of energy and vitality.
3. Smoothies Fill You Up. Since smoothies contain fiber, you will feel full longer.  High fiber content means longer time to digest, meaning you won’t become hungry very quickly.
4. Smoothies Promote Regularity. Because of the fiber, smoothies help keep your digestive tract moving and provide “good” bacteria needed for good digestion.
5. Smoothies Promote Weight Loss. Juice goes down quickly, is digested quickly and is absorbed into the blood stream quickly.  What does that mean? You become hungry and need more food quickly.  Smoothies, however, because of all of the things mentioned above, keep you feeling full and less hungry, helping you to stave off cravings and hunger pains. Further, since juicing requires many fruit and vegetables, the juice – ounce for ounce – is higher in calories and sugar than a smoothie.
6. Smoothies Are Nutritious. The fruit and vegetables you use for a smoothie all contain the same vitamins and minerals you get when you juice them. You still get all of the antioxidants and age-fighting benefits. So, although they may not give you such a high potency as juice, smoothies provide benefits of both #6 and #7 under Juicing.
7. Smoothies Cost Less. It takes less fruit and vegetables to make a smoothie than it does to make a juice.  Further, juicing requires more expensive, more messy equipment than preparing smoothies.

In short, if you are looking for a jolt of energy, vitamins and minerals, and don’t care about tons of calories, juicing might be the answer. Just be sure to get enough fiber in your diet (25 grams minimum) through other sources.  If you want a more balanced food source or meal, are watching your weight and are interested in staying regular through the foods you eat, smoothies are a better option.

Do you juice? Do you have smoothies? Which do you like better?

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How’s a farmers’ market newbie supposed to sort through the piles of exotic vegetables without feeling like a trespasser?

The reality is this: farmers’ market fans can indeed be fanatical (I know I am), but the farmers themselves couldn’t be more friendly and welcoming. Avoiding these ten mistakes will help you fit in at the market and get the most out of being a locavore.

1. Arriving Too Late
Showing up in the late morning means big crowds and picked over produce. Beat the rush by going early and getting the best of the season. Morning light is also best for snapping pictures, if you’re into that sort of thing.

2. Forgetting to BYOB (Bring Your Own Bags!)
Most farmers’ markets provide small plastic bags for your purchases (in eco-friendly San Francisco, plastic has been banned and most vendors offer paper or compostable BioBags for a small price), but you definitely want to have a larger bag to carry your bounty or you’ll be heading home prematurely.

3. Buying Only What You Know
One of the advantages of shopping at a farmers’ market is that you get the best of the season from local farmers, which is likely to be different from your normal grocery store purchases. There’s nothing wrong with buying foods you know you like, but try to be adventurous with new produce. You may be pleasantly surprised.

4. Not Asking Questions
You may not know everything there is to know about seasonal vegetables, but the farmers who grow them certainly do. Walk up to each vendor with a smile and ask them what their favorites are this week. If you’ve never cooked with them before, ask for an sample recipe or serving suggestions. You can always search recipes online when you get home, so don’t feel like you need to know exactly how you’re going to prepare something before buying it.

5. Forgetting Cash
Farmers’ market veterans know better than to show up at the market without cash in our wallets. Most farmers do not accept credit cards and the line at the local ATM machine is a wait you could live without. Pick up some cash on your way to avoid the headache.

6. Focus on Fruit
Fruit is great, but it will also put a hefty dent in your wallet. If you fear farmers’ markets because of the price, focus your attention on vegetables. Veggies are cheaper and when picked fresh and in season, they can be almost as sweet as candy.

7. Forgetting Meat and Dairy
Farmers’ markets are the best places to find farmers from sustainable farms with eco-friendly practices. Buy your eggs, fish, milk, cheese, and meat products from local producers to reduce environmental impact.

8. Bringing Pets
It’s illegal to bring dogs to farmers’ markets in California, but each state has its own policies. Check your local market rules before bringing your furry friend along on your shopping trip.

9. Trying to Negotiate
Farmers’ markets are not flea markets, and haggling is generally not part of the etiquette. Sometimes very late in the day, farmers will offer discounts, but it’s generally best practice to respect the set prices. Farmers work harder than most of us can imagine, and their asking prices are more than fair.

10. Not Shopping Around
Samples are commonplace at farmers’ markets and allow you to find the best produce to match your taste. Nothing is worse than buying a basket of strawberries, then finding better ones two stands away. Shop around a bit before deciding on the best purchases. You know you’ve picked the right stuff if you can barely get it home without eating it all.

So, what can moms-to-be do to ensure the best mental health for their soon-to-be child?  Here are Dr. Logan’s top four suggestions:

1. DHA Omega-3s: Especially in the third trimester, Omega-3s are important for brain development and early childhood.  Pregnant women should make sure they get enough DHA Omega-3s into their diet, which is a minimum of 300 mg of DHA Omega-3s (most women only get 85 mg of DHA).  There are two types of Omega 3s – EPA and DHA.  The DHA source is the one that is most important and is mostly found in fish.  That said, PCBs and mercury continue to be a major concern.  There is research that both mercury and PCBs compromise the development of brain structure and brain function in young children. As a result, you should do your research on both supplement sources and fish sources:
   • Supplements: When it comes to supplements, reference the International Fish Oil Standards (IFOS) for their safety. One brand they list is: Nordic Naturals Prenatal DHA.
   • Fish Sources: In order to know what fish is safest to eat, you can refer to the EWG.org. However, wild cooked salmon (as opposed to farmed salmon) has the lowest amount of PCBs, dioxins or mercury.  As Dr. Logan puts it, wild salmon is a pregnant woman’s best friend. Unfortunately, most fish consumed in our country comes from canned fish…especially albacore tuna. Albacore tuna contains very high levels of mercury and should be avoided.  If you want canned tuna, look for Chunk Light tuna which is safer.
2. Folic Acid: Although there has been some controversy around the over consumption of Folic Acid and its link to cancer, the research and case for Folic Acid in warding off neuro-defects in unborn fetuses is much stronger.  Pregnant women and those interested in becoming pregnant should be taking a minimum of 500 mcg.  Most multi-vitamins do provide this amount, but if you do not take a multi-vitamin, consider taking Folic Acid as a supplement itself.
3. Stress Management: Mom-to-bes should be especially diligent about managing stress.  A very stressful pregnancy means that you are essentially “bathing your developing fetus with stress hormones which can affect the development and structuring of the baby’s brain.” Further, when we are under stress, we are less likely to reach for healthy foods, but instead, tend to reach for those foods that are unhealthy for both mom and the fetus.
4. A Colorful and Varied Diet: Although this goes without saying for the average individual, it is worth mentioning for pregnant women.  Consuming deep greens, as well as deeply colored purple and red pigmented vegetables and fruit, has a fantastic affect on keeping mood regulating neuro-chemicals, such as serotonin, around longer.  To get a good dosage of  your greens, turn to spinach, kale, and even darker leaf romaine.  To get your purples and reds in, enjoy berries and beets.

Are you pregnant? Are you doing these things?

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“It’s no secret that cash incentives are one of the most effective ways to inspire positive health changes,” said HealthyWage co-founder David Roddenberry. “This method is being used by local governments, insurance companies, employers, and even the new federal healthcare bill. However, The Matchup is the first national weight-loss competition open to all Americans.”

The Matchup invites teams of five to compete for the greatest percentage of weight lost from May 15-August 15, 2010. Each team pays $100 ($20 per person) at enrollment, and weighs in at the start and the end at one of HealthyWage’s thousands of gym partners across the country. The winning teams will receive $18,000 ($10,000 for first, $5,000 for second, and $3,000 for third).

Pete Thomas and Neil Tejwani— who together lost and kept off 396 pounds—will motivate teams with tips, workout suggestions, and tales from the Biggest Loser ranch.

Upon entering The Matchup, participants will receive fitness orientation and advice from a trained fitness professional.  HealthyWage’s roster of gym partners—which is still growing—currently includes Lady of America, Ladies Workout Express, Health Clubs of America, California Family Fitness, Five Seasons Family Sports Club, Kingley Health, Adventure Boot Camp, Spectrum Health Clubs, and franchises of Curves and YMCA.

ABOUT HEALTHYWAGE™

HealthyWage^TM provides cash incentives, social and expert support, resources, and goal-setting and tracking technologies to help Americans improve their health.  The site’s motivational tools were designed in response to academic research showing that small cash rewards triple the effectiveness of weight-loss programs; that people are more effective at losing weight when their own money is at risk; and that social networks play a large role in the spread of obesity, and will likely play a large role in reversing obesity.  www.healthywage.com

This year I’m doing things a bit different. I’m taking a new look at how I can do all my old tasks in a “greener” way. If we each continue to make new eco-friendly choices we can do our part to help make our world a better place.

So here are my top five eco-friendly things to do this spring:

1. This year I’m eliminating any chemicals from my garden and planting all organic plants. It’s a little more expensive and a little harder to find, but it’s a lot healthier for your kids if they play in your yard to get rid of those awful fertilizers full of chemicals.
2. My spring cleaning will be done with lots of vinegar, baking soda and plant derived cleaners. Get rid of those old cleaners that are made with petrochemicals, unnatural fragrances and use products that bring a healthier environment to your home. Did you know that your indoor air could be causing health issues to you and your family?
3. Open your windows and let the fresh air in. Wash your windows with a mixture of half vinegar and half water, usually this will improve your indoor air quality and leave your windows spotless.
4. Is it time to clean out a few clogged drains? Here are some helpful tips for a more natural way to clean drains. Throw away those chemicals; they go straight to our water supply.
5. Time to go green with your hot water heater; your water heater uses a lot of energy to keep water hot 24/7. Check out tankless water heaters or called hot water on demand systems.

For starters just do one task in an eco-friendly way and then pass this list on to a friend and encourage her to do the same. We can create a better planet one step at a time.

If you’re alone and believe that “there must be something wrong with me” it will have an enormous impact on your life. You may actually be setting yourself up for rejection because other people are less likely to be drawn to someone lacking self-confidence. And feelings of low self-worth may cause you to withdraw from the very people and activities that can enrich your life. Loneliness then becomes a self-perpetuating and self-fulfilling prophecy.

If you want to live a happier life alone, you have to believe that you can. Instead of viewing aloneness as a source of loneliness and pain, think of it as one of freedom and opportunity. To reframe negative perceptions, write down the challenges of your aloneness. Your list might include things like: “I make others’ needs more important than my own,” or “I feel insecure around people I don’t know.” Identify whatever holds you back from reaching your fullest potential. Now next to each challenge, write down the opportunity it presents. Based on my examples, these might include, “Learn how to set healthy boundaries with people” and “Develop greater self-confidence around people.”

As you take steps toward mastering aloneness, recognize that you’ll slip up. Imagine how a smoker quits smoking. He throws away that first pack of cigarettes. Then he might weaken and buy another pack, then just smoke a few cigarettes, then give it up for another few weeks, then start up again. And one day, he’s just done with it. Like quitting smoking, mastering aloneness is about changing habitual patterns of thought and behavior. Be gentle with yourself. When you slip up, think of it as getting more information about what doesn’t work for you.

Committing to mastering the art of aloneness means realizing that you will slip up; treating yourself with compassion when you do, and then moving forward in becoming the person you were born to be.

I always prefer to practice yoga once my muscles are warmed up and raring to go, vs. risking any kind of an injury (or added INflexibility) from tight hamstrings. I prefaced the DVD with a quick 20 min jog/run and then began with Ingber’s “55 Minute Loaded Challenge.”  The workout began with sun salutation and evolved into a wonderful array of typical yoga poses interspersed with toning exercises using one’s own body weight (read: lunges, plie squats, push ups).

The scenery was serene and picturesque…understated simplicity and elegance, with Mandy on her mat with the sky and ocean as an almost watercolor backdrop. How could you help but feel at peace? Now anyone who has tried a number of workout DVDs knows that 55 minutes can be either painstakingly LONG or incredibly fast-moving, depending on the interest of the participant and the enthusiasm, cueing and fluidity of the instructor. Mandy is a wonderful combination of someone with insight into yoga and she asks you to trust your own body, power and strength. She keeps the workout fun and engaging, not just for your muscles (which are most certainly activated) but also for your mind. She encourages you to push slightly past your comfort zone and to aim for your personal best, NOT for some pedestal of perfection.

After completing the DVD, I felt fantastic…the way you should feel after a good workout: renewed, with a sense of accomplishment, ready to greet the day ahead and at peace, in body, mind and spirit.

Buy Mandy Ingber’s Yogalosophy Workout DVD on Amazon

1. A Spa Day: Spas offer so much more than just fluff and buff. A day at the spa can help one to release and manage stress, detox and rid impurities, and refresh skin to look and feel its best. If you can’t afford to give mom a full day at the spa, spas offer some great 1/2 day and multiple treatment packages that will give your mom a blissful and health-packed experience.  Also, some spas allow you to book a block of time, so that when she arrives, they can design treatments specific to your mom’s needs on that day.  If you want to keep costs down, give her a spa experience at home. Start the day or afternoon by drawing her a bath and then once she is relaxed and distressed, give her a manicure and pedicure. If your mom has a specific spa that she already enjoys or if you aren’t familiar with the spas in her area, consider giving her a SpaFinder Gift Certificate, which is accepted at many spas around the world.
2. A Package of Mind-Body Classes: Mind-Body classes include Yoga, Tai Chi, Pilates and Qigong, among others. They all offer benefits of health.  Most take a broad holistic approach that teaches people a new lifestyle, way of thinking and way of being in the world. Some physical benefits include: Increased strength and flexibility, more toned, longer and leaner muscles, relaxation and stress relief, increased energy and vitality, and detoxification. Check online to see what local yoga, pilates and other mind-body studios are highly rated in your mother’s area.  Many studios offer packages of 10 or more classes. If you can’t find a mind-body studio located near your mom, you can always opt to purchase a DVD and accessory kit that she could use at home.  Here are a couple all-in-one packages to consider:
   • Yoga: The FIRM The Wave Kit (The Wave + Yoga Mat + 4 Workout DVD’s + Bonus Items) by Gaiam
   • Pilates: Bodytrends Complete Pilates Core Conditioning Solution Kit with Ball, DVD, Fitness tube, Pump and Mat
   • Qigong: The Essential Qigong Training Course: 100 Days to Increase Energy, Physical Health and Spiritual Well-Being
   • Tai Chi: Tai Chi Beginners Kit
3. A Healthy Library: Help your mom stay up-to-date with books that help her create a well-balanced, healthy lifestyle. Make it a holistic gift by purchasing books that cover various topics of wellness, such as nutrition, fitness and mental well being. Here are a few to consider:
• “GET REAL” and STOP Dieting!: Even if your mom knows what she should be doing to eat healthy, it isn’t always easy to put it into practice.  “GET REAL” teaches readers five of the most important rules to eat healthy, but even more importantly, provides a robust toolkit for individuals to put them into practice, including: 40 recipes that are well balanced and easy to prepare, no-fail grocery lists, a guide on reading nutrition labels, healthy substitutions for unhealthy ingredients, healthy portion sizes with a visual guide and more. (Purchase “GET REAL”)
• 90-Second Fitness Solution: Strength training is an important part of a fitness program, especially as women get older.  Help mom to build some muscle while strengthening her bones with this easy guide on introducing strength training into one’s fitness regimen.  The program also includes exercises that can be done without any equipment, making it doable at home. (Purchase The 90-Second Fitness Solution)
• Solemate: Master the Art of Aloneness and Transform Your Life: Whether your mom is happy in her marriage or not, this book helps individuals to understand their true self, their needs and what makes them happy. It is a great book to inspire your mom to find happiness from within, to nurture self-love, to reach her goals and her aspirations, and to conquer her fears in doing so.  (Purchase Solemate: Master the Art of Aloneness and Transform Your Life)

How do you plan on celebrating Mother’s Day? Would you like to give mom the gift of health?

1. Rewarding: When we create and grow things ourselves, there is a huge sense of accomplishment and pride that one feels.  It is much more gratifying to eat the food that you grow and raise yourself then if you buy it at a store.
2. Organic at Home: When you grow your own vegetables, you choose the methods of how you grow them. You get to decide if you want to use chemicals, pesticides and synthetic fertilizers or if you would rather grow them organically. Since you make the decisions of how you will grow your garden, you know what you are really getting.  It is the safest and most transparent farming you can get.
3. Cost Savings: Let’s face it: Good produce can add up on the grocery bill.  Growing your own veggies and fruit, however, can save tons of money!
4. Increased Intake of Micro-nutrients: Granted, you can only grow the fruits and vegetables that will do well in your local region, but for the most part, you can grow what YOU like and what you will enjoy the most.  Choose the vegetables (and fruit) that you love and know you’ll be most inclined to eat. Doing so will up your intake of important vitamins and minerals that your body needs.
5. Taste: Fresh vegetables and fruit from a home garden ALWAYS taste better than produce you buy in the store.
6. More Meals at Home: When you have delicious fresh fruit and vegetables right in your own backyard, you’ll be more inspired to cook and dine at home using the wonderful vegetables and fruit in your garden.  Cooking at home will save you money, give you time to bond with your family and create wonderful memories together.  Further, you can cook healthier meals than if you were to eat out at restaurants.
7. Your Children Will Like their Vegetables: Get your kids involved in the planting, growing and picking the produce from your garden. Doing so will give them a sense of accomplishment and pride for the work that they put into it. The great benefit of this is that they will gain an appreciation for the food that they work so hard to grow, making them more likely to try and like it.  You might even want to assign a specific portion of the garden to them, giving them full responsibility for its success.

Have you planted a vegetable garden? What do you love about it?

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Organic gardens follow natural practices that include:

Organic Soil: Quality soil is the main component of creating a successful garden. By providing nourishing natural substances to the soil, you will be well on your way to growing healthy plants and vegetables. For an organic gardening, it is essential to add natural additives such as organic compost, manure, chopped leaves, and mulches. Before adding natural compounds, you should do a soil test to determine whether the soil has any mineral deficiencies. To improve the quality of the soil, you can add a number of natural products that are rich in nutrients. Natural additives can include organic compost, fish emulsion, and blood meal. If you do not have the time to make your own natural soil feed, there are many natural products available for purchase. Such products that are rich in nutrients include seaweed meal, straw mulch, and worm casts. Making worm compost is a great way to compost organic waste

Organic Pest Control: Every garden will attract pests that will eat some of the plants and vegetables. Conventional gardens use pesticides to control pests. These pesticides contain chemicals that are harmful to the environment, humans, and animals. Attracting or buying bugs that will eat pests such as aphids will help reduce their numbers. Bugs that kill aphids include damsel bugs, lady bugs, and lacewings, and more. There are also organic pest control products on the market. Homemade tomato leaf and garlic sprays will also repel aphids.

Diversifying your garden will help reduce pests. Planting strong smelling herbs will repel plant eating bugs. Birds and insects that feed on aphids will also be attracted to a diverse garden and will reduce pests that harm your plants. To control weeds, there are number of organic weed control products on the market. Removing weeds daily is the best way to control weed infestation.

Crop Rotation: To maintain rich and healthy soil, it is recommended that you rotate your crops. Crop Rotation involves planting crops so that plants and vegetables are not grown in the same spot each year. This will ensure that the soil does not lose its nutrients.

It will also reduce the risk of disease. The nutrients left behind from one set of plants can be used by another type of plant the next year. The best way to rotate your crops is to draw a map of the garden that outlines where each plant is located. You can then refer to it the following year to make sure you do not plant the same type of plant in the same location. Crop rotation and growing diverse plants will help deter pests.

The benefit of organically enriching your soil, using organic pest control, and rotating your crops ensures a healthy garden. This method will also attract bees, which will result in pollination of the plants.

Those of you who mulch, compost, brew compost tea, and sing lovingly to your seedlings: You are very special. No need to read any further.

To the rest of you, who might need a little store-bought assistance in perking up your flowers and nourishing your vegetable garden: Just remember that even organic fertilizers aren’t necessarily vegan. Many contain manure, blood and bone meal from factory-farmed animals, and fish emulsion and fish meal from the rapacious commercial fishing industry.

If your local garden center doesn’t carry vegan fertilizer, you can order some. Down to Earth offers a Vegan Mix, and Soil Mender offers a Yum-Yum Mix—mmm, makes me want to eat it right out of the bag!

1. Refined Sugar and Sweetened Foods. Avoid foods with refined sugars as well as high fructose and regular corn syrups.  Candy, soda, syrup, jelly, cookies and baked goods are on the “avoid list.”  Instead, eat foods that are naturally sweet or sweetened with fruit or 100-percent fruit juice.  You can also use natural sweeteners, such as honey or pure maple syrup.
2. White Flour, Refined Flour, Enriched Flour. Avoid eating bread, cereal or grain products that have been processed, refined or bleached, e.g., those that use white flour, refined flour or enriched flour.  During the milling process, refined flour loses key vitamins and nutrients in the germ and bran.  As a result, manufacturers will enrich flours by adding certain B vitamins and iron back into the flour after processing.  Fiber (an important nutrient), however, is not added back to enriched flour. Instead, look for those grains that are whole.
3. Packaged Foods with “Un-Whole” Ingredients. Many packaged foods that seem healthy often contain fillers, preservatives and other ingredients you don’t want in your diet.  If you do choose something that has been manufactured or processed (anything canned, packaged, etc.) try to avoid those that contain ingredients you don’t recognize or that you know to be especially unhealthy.
4. Diet Foods. Diet foods are lower caloric versions of their high-calorie cousins, 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.
5. Fried Foods. Fried foods, especially those that are packaged or come from fast food restaurants, more often than not, contain saturated and trans fats.  These fats have been linked to disease and other health problems.
6. Fast Foods. As upsetting as this may be, fast foods are, by all means, the worst of the worst offenders.  Most are mass produced, processed and filled with preservatives, artificial flavorings, colorings and other additives.  Furthermore, fast food restaurants tend to use ingredients of lesser quality combined with unhealthy fats.

Make this spring your healthiest yet! What do you plan on cutting out in order to spring clean your diet?

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

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The answer to all of your veggie woes? Grow your own produce.

Step One: Know What to Grow
With homegrown produce, location is everything. Take into consideration the weather in your area, the amount of annual rainfall, and the type of soil. A great way to get started is to gather information at a local farm or community garden. Climate factors won’t necessarily determine whether you can grow anything, but they will definitely play a role in what kind of produce will grow successfully. Here are a few tips to get you started:

• If you live somewhere with a short growing season, focus on planting quickly growing plants that can be stored through the winter. You can still grow other items that won’t do as well in the conditions, just know that they might take a little more time and effort.
• If you live in a drier region, work on a plan to collect rainwater. It’s a good idea to contact your city officials for information on the rules applying to rainwater collection bins.
• Make sure you research how much water your selection of crops needs and what time of day is best for a good soak. Typically, watering during midday is a bad idea. You’ll end up scorching your plants. Depending on where you live, you might even save on your energy bill by not watering during peak hours.
• If the soil in your area is working against you, take your garden patch off the ground. Try using a garden container to control the quality of your soil and keep your produce nice and organized.

You know the basics of how to start your own vegetable garden, but where do you go from here?

Here are some crops that even the least green thumbed among you can tackle, and tips on how to make them flourish.

1. Tomato
Originating in South America, this plump red herbaceous perennial is rich in nutrients like niacin, potassium and phosphorous, antioxidants like lycopene, anthocyanin, and carotene, and vitamins A, C, and E. Tomatoes can add a juicy shot of flavor to a variety of dishes, such as salads, sandwiches and pasta.

After the last frost of winter has thawed, pick a spot in your yard that receives ample sunlight and test the soil’s pH level—you want between 6 and 7. (To increase the Ph level, add lime. To decrease it, add sulfur.) Spread compost over this area and mix it withthe soil. Dig a hole for each seed, leaving at least a foot in between for growth, cover them and firmly pat down the soil. Water them with a spray bottle a couple times per week.

2. Radish
Existing in shades of red, purple and white, these root vegetables were first cultivated thousands of years ago in Europe. Radishes are a great source of potassium, folic acid, magnesium and calcium, and are commonly used in salad dressings or as a garnish for salads.

Radishes thrive in soil with a pH level of around 6 or 7. Till a sunny patch in your garden and plant the seeds 1/2-inch below the soil’s surface with one inch of space between each. Water them lightly every couple days. Radishes are fast growers and should be ready to pull in several weeks. Don’t wait too long, or they’ll begin to deteriorate.

3. Zucchini
In the late 1800s, spontaneous mutations of summer squashes yielded the first zucchini in Italy. Typically shaped like a cucumber, this yellow or green vegetable is low in calories and chop full of potassium, folate and manganese. Zucchini can be boiled, fried or steamed as a tasty side or stuffed and baked as a delectable entrée.

In a mound of composted soil a foot high and a couple feet wide, sow several zucchini seeds. Space each mound approximately 3 feet apart, water them heavily every other day and wait for them to sprout in a couple weeks. They should be ready to harvest about a month later.

4. Beet
Evolving from wild plants in the Mediterranean, the beet, or beetroot, has a fleshy root that can be boiled and eaten plain, tossed in a salad or used to make borscht. Betaine, one of the primary nutrients in this deep red or purple vegetable, is known to improve cardiovascular health.

Clean and strengthen the seeds by soaking them in water at room temperature for a day. Plow the soil and remove any stones from the top 3 feet. Plant each seed 2 inches apart and water them at least once every day.

5. Carrot
This biennial root vegetable was first domesticated during the 10th century in modern-day Afghanistan. Rich in vitamin A, antioxidants and dietary fiber, the carrot’s orange color is a result of the carotene it synthesizes when growing. Carrots are equally delicious as a healthy snack, in a side of steamed vegetables or even baked into a cake.

Leaving several inches in between holes, dig less than an inch deep and plant a couple of seeds in each. Make sure that the soil stays moist but remember to water the carrots less as they begin to reach maturity.

6. Spinach
Early forms of this annual flowering plant were first found in the ancient world on the Indian subcontinent. High in both iron and calcium, this green leafy vegetable is eaten plain, cooked in a quiche, used as a pizza topping and made into a chip dip.

Turn over the soil with compost and plant seeds less than an inch deep, placing them at least 2 inches apart to give room for growth. Sow the soil a couple more times in the first month and keep this area well-watered.

7. Peas
Dating back to the Neolithic Age in Jordan, Syria and Turkey, peas grow in the seed-pod of a legume. A good source of vitamins A, B, and C, these small green spheres can be roasted for a tasty snack or thrown into stir-fries, casseroles and soups.

Cultivate the soil with nutrient-rich compost. Keep in mind that your soil must drain well in order for peas for flourish. Space each seed several inches apart and sow them one inch deep. Freshly planted seeds require 1/2 inch of water every week, while more mature plants need a full inch.

8. Pepper
Native to Central and South America, these green, yellow, red or orange vegetables range in flavor from spicy to sweet. Containing nutrients like thiamin, folate and manganese, peppers can be stuffed with rice and meat or give salads, salsa and pasta a zesty kick.

Till the soil with both compost and Epsom salts, which will make it rich in magnesium to help the peppers develop healthily. Since they grow best in warm soil, sow the seeds a foot or more apart in raised beds. Water them frequently, keeping the soil moist, or they may taste bitter once harvested.

9. Lettuce
Enjoyed in ancient Egypt as an aphrodisiac, lettuce is a good source of folic acid and vitamin A. Used as the primary ingredient in most salads, this green leaf vegetable, of which there are dozens of common varieties, can also be stuffed with various ingredients to make a lettuce wrap or top sandwiches, hamburgers, and tacos.

When cultivating the soil with nutrient-rich compost, break up any chunks and remove debris. Make sure that seeds are planted between 8 and 16 inches apart and water them every morning. Avoid doing so at night because this could cause disease.

10. Onion
Archaeologists have traced the first known onions back to the Bronze Age in early Palestinian settlements. Rich in dietary fiber, folate and vitamin C, these bulb-shaped vegetables add flavor to an assortment of foods, like dips, soups, salads, casseroles and much more.

Plow the soil a foot deep and get rid of debris. Use parasitic nematodes to prevent maggots and cutworms from destroying the crop. Plant the seeds a couple centimeters deep and several inches apart. Weed this area frequently but gently and provide them with about an inch of water every week.

By Tina McCarthy for EcoSalon

Farmers’ market tomatoes are a different breed—figuratively and often literally—than the hard, packaged ones in the grocery stores’ year-round produce section. They’re multicolored, they range in size from that of a Ping-Pong ball to that of a grapefruit, and the taste (oh, the taste!) is fruity, sweet, and silky all at the same time. My ode to fresh tomatoes would be one of undying love if it weren’t for the price: my breathless purchase set me back ten bucks. This got me thinking: could I grow my own tomatoes and feed my craving for the fruit while saving money—and cultivate my own green thumb at the same time?

To find out what it really takes to grow a good tomato, I consulted Penny Granberg, a grower who, according to local opinion, consistently grows the farmers’ markets’ juiciest, most flavorful tomatoes.

Should Any Home Gardener Give It a Try?
Turns out, tomatoes are one of the top crops in home gardens, since they’re easy to grow, compared with other fruits and veggies. And don’t think that tomato growing is just for Californians or Floridians—tomatoes are cold-tolerant to a certain extent. To help out gardeners nationwide with just this dilemma, the U.S. Department of Agriculture developed the plant hardiness zone map, which divides North America into eleven zones, ranked by how cold they are (zone one being the coldest). If you look up a plant, like a certain type of tomato, it will tell you whether that plant will survive in your region. For example, one type of tomato might be cold-tolerant to zone seven, so if you live in zones seven through eleven, that’s a type that’s worth a try.

There are two basic types of tomatoes from which to choose: determinant varieties, which stop growing new vines when flowering begins (leading to a large, single crop), or indeterminate varieties, which continue to add new growth throughout the season (usually from midsummer until the first frost).

Negativity is all around us and doesn’t always present itself in an obvious way. Is a matter of fact, there are three sources from which negativity usually breeds: Negativity in your relationships, negativity within yourself and negativity within your environment.  Whether you are receiving it from one or all sources, here are some things you can do to reduce the negativity in your life:

Negativity in Your Relationships

1. Minimize Toxic Relationships. You all have heard me say this before: Remove toxicity from your life.  Toxic relationships often come hand-in-hand with negativity.  If an individual makes you feel bad about yourself, what you do, how you are, then the person is toxic.  Toxic people often make others feel badly in order to feel better about themselves.  Unfortunately,  these individuals can be family, making it difficult to completely remove them from your life.  In these cases, minimize the time you spend with them and work on cultivating healthier, happier relationships.
2. Set Clear Boundaries. Set boundaries with the negative people in your life. If they cross a line and they go too far with their commentary, then let them know that although you love them and care for them, their negativity isn’t welcome.  Explain to them that if they can’t be positive or respectful, then you can’t be around them.
3. Find Positive People. The more you surround yourself with positive, high energy people, the less room you have for those who are negative.  Have you ever had a friend who made you feel special, gave you more confidence, even made you feel empowered?  This is the type of person who brings positivity into your life.

Negativity within Yourself

1. Focus on the Whats and Not the What ifs. Many of us let fear and anxiety impair our ability to move forward and achieve the things that will bring happiness into our lives.  Negativity feeds on fear and anxiety.  As a result, focus on the things you want to do and imagine yourself doing them.  Push out the fear and the anxiety and instead, imagine the positive feelings and happiness you’ll get from doing the things you want to do.
2. Meditate. Meditation can come in many forms.  You can meditate through more traditional formats such as yoga or deep breathing, or just by carving in some “alone” time by yourself.  The goal here is to spend some time on a daily basis, clearing your mind, ridding it of negative thoughts and refocusing it on those that are positive.
3. Do What You Love. Enjoying the things you love allows you to feel positive, happy and joyful. When we do things that feel good and that bring us happiness, we disengage negativity.
4. Think Positively. Although I’m not that well versed in the “law of attraction,” there is a lot of truth to being the master of your own destiny. You may have heard the saying, “positive thoughts beget positive results.”  The more negatively we think, the more negative things will happen. However, the more positive we are and the more we believe in ourselves, the more positive things will come our way.

Negativity within Your Environment

1. Love What You Do and Where You Do it. Granted, when times are tough, we may not have the luxury of being too picky in this area.  But, when we work with people who are negative, it can be draining.  Further, if the morale of the company is really low, your work environment can have a tremendously negative impact on you and your overall outlook. If this is the case, look for a new job and seek out a company that is known for having a healthy, positive culture.  There may even be an opportunity in another department within your existing company.
2. Love Where You Live. Our neighborhood can have a big impact on our outlook. Whether something distasteful has happened in your community or you just don’t get positive vibes from your neighbors, it may be time to move.
3. Get Involved. Get involved in your local community. Do some charity work. Get involved with a non-profit. Be a big brother or sister. Getting involved in philanthropic programs makes a positive impact on the world around you, ultimately making you feel positive about yourself and about life.

Don’t let negativity bring you down. Make it a thing of the past and see how positive life can be! Have you conquered negatively recently? What did you have to do?

First off decide just how small you want your garden to be. Take into consideration if you have a patch of sunny yard or simply a patio or balcony to plant on. Even if you only have a sunny windowsill, you can still plant something. With the urban gardening movement taking off, you will find tons of diy small garden projects around the web. This year I’ll be trying my hand at some vertical wall gardens and adding a raised bed of veggies in my front yard.

If you have a patch of yard, but have bad soil, think of building a raised bed. It gives you a contained area to plant in that you create the perfect soil in. You can even grow more in your small bed if you add in a bean pole and trellis for cucumbers and other vining veggies. Pick the veggies that you like to eat and make sure to get your family to help you plant and pick. You’ll be surprised at how much more fresh food gets added into everyone’s diet.

Make sure not to over crowd your planting space, but at the same time, utilize your space as much as possible. You’ll have to do a little research on the varieties you are planting so you’ll know if you can squeeze in a few lettuce plants under the tomato plant. Gardenweb.com is a great place to get info. Tons of experienced gardeners are on the Gardenweb forum and will answer the questions that you post.

Don’t discount what you can plant in containers either. You can have salad, herbs, and Swiss chard. You can also get larger containers and plant an heirloom tomato plant, just make sure you use a tomato support that can support 7 feet of tomatoes. Also, check out some of the seeds at Renee’s Garden. She has a ton of specialty seeds just for a veggie container garden. You can even buy a collection that contains Super Bush Tomato, Garden Babies Lettuce, Pot of Gold Chard, Bush Slicer Cucumber, and Pizza My Heart Pepper.

My favorite way to serve up my first veggie harvest is outside. I bring out a tablecloth, my best dinnerware and Oneida flatware dress up the table along with any fresh flowers I can find. Of course, if you don’t have a backyard you can still dress up your dining room with flowers and even put out a few pots of your herbs.

Solemate: Master the Art of Aloneness and Transform Your Life

I have to be completely honest, I’m biased in writing this review.  Lauren Mackler was my career coach and instrumental in inspiring me to start Sheer Balance.  So when it came to reviewing her book, I was sold even before I had my very own signed copy in hand. Although I never hired Lauren as a life coach, Lauren’s methodologies and approach as a career coach were sound, practical and results oriented. After reading Solemate, I can honestly attest that the same holds true for her approach to life coaching.

While many of Lauren’s contemporaries and colleagues fall into the “Law of Attraction” arena, which for some of us seems way to ambiguous, dreamy and borderline “hoo-haey,” Lauren’s approach to finding happiness is packaged neatly into a step-by-step process that is commonsensical, relevant and real.  She has created a road-map that has real destinations with real purpose. In short, it is easy to understand why her process works and why anyone, no matter their life experiences, can adopt her philosophy and her teachings. Solemate is the perfect book for anyone at any age…single or not…looking to find more happiness, purpose and overall mental well-being.

After delivering 12-week intensive workshops called Mastering the Art of Aloneness, Lauren had a strong passion for extending her reach and thus, Solemate was born.  Lauren takes the reader through a process of reclaiming one’s wholeness within themselves, rather than looking externally to feel a sense of completeness and well-being. She helps the reader discover who they really are, deep down, by uncovering the various layers of life conditioning. She then helps us to liberate our true selves to live the life we want. Here are some of my favorite pieces that she discusses:

1. Family Systems: Lauren helps us examine our family and its influence on our development, our ability to be whole, our perceptions and how all of this may or may not have limited our ability to seek a natural, healthy balance.
2. Fear: The limitations we put on ourselves as a result of fear…whether the fear is of failure, of being alone, you name it…can have a detrimental impact on our ability to find happiness and success.  Lauren provides us with five steps to managing fear so that we can move beyond it into a better place.
3. Deliberate vs. Default Living: I like to akin this to active vs. auto-pilot.  We often go through life…going through the motions.  Lauren helps us get past the day-to-day default and move into a more active, deliberate, seize the day type of mindset.
4. Wholeness: We often seek the company of others to “complete” ourselves.  But, in reality, we never can fully complete ourselves through someone else.  Lauren teaches us how to reclaim our own wholeness so that we can live more completely, without relying or depending on others to make us so.

Whether you are married, single, divorced, widowed or looking for love, Lauren Mackler’s Solemate will provide you with a new, healthy-minded approach to create the life you desire.  She helps us to get passed the idea that “aloneness” is being “alone” and instead gives us the tools and a “road-map” for gaining mastery of our own lives.

Purchase Solemate: Master the Art of Aloneness and Transform Your Life Now!

The original method designed and taught by Joseph Pilates is practiced today at studios that trained under the Romana’s Pilates Method or Authentic Pilates Method. Romana Kryzanowska was Joe Pilates’ protégé and the one he chose to carry on his legacy before he died in 1967. Today Romana is in her 80’s, is still teaching through out the country, and continues to be the foundation of his method. Many branches of Pilates beyond these methods have altered or diffused the original system and have implemented new exercises and techniques that are not technically Pilates. The original method and its followers subscribe to a very high standard of practice.

The Original Pilates Method:

1. Is taught by instructors that either trained directly under Romana or by one of her direct Pilates descendants.
2. Teaches quality over quantity. The exercises are done with careful precision and only a few repetitions, maximizing the effects of the work by how the exercises are executed, not by the number of repetitions.
3. Follows a carefully designed sequence. On the Reformer and the Mat, the apparatuses that are the basis of the system, there is a sequence of exercises meant to be followed in a certain order, so as to maximize the benefits of Pilates. Of course there are different levels of difficulty within the system, so the routine varies slightly for individuals. Plus each person has their own needs, so the system is used to support that, using other equipment like the Wunda Chair, Cadillac, Ladder Barrel, and several peripheral apparatuses. Also, look for a studio that uses Gratz equipment.
4. Follows strict safety guidelines. The Pilates system should always be taught by an instructor that adheres to the “safety first” policy. If the equipment is misused or a client is worked beyond their strength level, injuries can occur.

On a more personal level, you want to find an atmosphere you feel comfortable in and an instructor whose personality and approach works best with you. Do you prefer a private setting where no other clients are present? Or are you more comfortable when others are exercising around you? Some studios are larger and can accommodate many private sessions at once, where as some offer more of an intimate spa-like environment. In terms of instructor types, do you prefer a man or a woman? A softer, gentler encouraging voice? Or someone with a tougher “coach” quality ready to push you when you need it? Finding the “right” instructor at a studio might be a trial-and-error process. I recommend trying a few different people at first. Also, it may be beneficial to work with more than one person on an ongoing basis to gain different perspectives. Everyone has a different eye, even though they should be teaching the same technique. You’ll know when you’re with the right person. Trust your instincts!

Another point I’ll make about choosing a studio and instructor, is that you want to look beyond just Mat Classes. Don’t get me wrong, the Mat is great. Like I said before, the Mat (along with the Reformer) is the foundation of Pilates. But, it is important to have some experience with the whole system before diving into a large class setting – both for safety reasons and for the effectiveness of the workout. Without the initial one-on-one attention, it is difficult to understand how to use your core muscles in the most effective way. Having previously taught large classes myself at Equinox gyms, it was often challenging to give the individual attention needed, considering the different levels of strength, various body types and limitations, and simply the number of students in the class.

If you are not in a financial position to take private lessons (I understand this is a luxury), then consider one of two options. Either invest in a series of 5-10 private sessions and then proceed into classes (and brush up on a private about once a month), or look into duets or trios, which still offer individual attention for considerably less money. Understand that to fully benefit from Pilates you should practice the entire system, which involves the equipment previously mentioned (Reformer, Cadillac, Wunda Chair, etc.) as well as the Mat. But you will still feel great from practicing Mat work only if the is all you can afford.

Finally, be wary of studios that offer group classes on the equipment, especially the Reformer. Pilates cannot be taught safely on the Reformer in groups of more than 3 people, which means the system has been greatly modified from its original form in order to be taught in groups. This is not to say that it wouldn’t be a good workout, but it would probably not be true Pilates!

If you have concerns about whether or not a studio or instructor is appropriate, you can always contact the two studios in New York that train instructors under the original Pilates method: True Pilates or The New York Pilates Studio 212-245-8367 to see what affiliations they have in your city.

To avoid bathing suit “butt ooze” you want to firm, tone and lift the muscles to give your behind a nice shape.   These are my three favorite exercises for toning and lifting your butt:

Butt Blaster: Floor Kick Backs

Butt Blaster: Side Leg Lifts & Bends

Butt Blaster: 90 Degree Lifts

Salt, also known as sodium, is essential to our health and well being when consumed in the right amount.  It is instrumental in:

• Maintaining the right balance of fluids in your body
• Transmitting nerve impulses
• Influencing the contraction and relaxation of muscles

Too much sodium, however, can contribute to health problems – namely high blood pressure – which can lead to cardiovascular disease and kidney disease.  As a result, it is best to keep consumption to no more than 1,500 to 2,400 milligrams (mg) a day for healthy adults.  The lower your sodium intake, the more beneficial it is to your blood pressure.

It is important to note that sodium is found in both table salt, and in processed and packaged foods.  Is a matter of fact, much of the salt we consume is found in pre-packaged foods.  So, it is best to watch your intake of both.  In order to lower or minimize consumption, follow these tips:

1. Read Nutrition Labels: Salt comes in many forms and it is important to understand the different ways it can be listed on ingredient lists.  MSG, baking soda, baking powder, disodium phosphate, sodium alginate, and sodium nitrate all represent sodium. Further, choose foods that tend to represent less than 15% of your total daily intake of sodium.
2. Purchasing Foods: When possible, choose fresh, whole foods.  Whole foods do not contain any added salt or sodium.  If, however,  you do purchase foods that are canned, processed or packaged, always look for low-sodium or low-salt options. Also, try to cut out pre-mixed or prepared foods such as sauces, frozen pizzas, frozen dinners, frozen foods in general…as they all tend to be high in sodium.
   Here are some specifics:
   • Vegetables: When buying veggies, make sure to buy them fresh as much as possible.  If you do buy your vegetables frozen, make sure to check the ingredients for any sodium or salt.
   • Meats: Whenever possible, buy only fresh meat, fish or poultry. Processed and canned meats tend to have a lot of salt or sodium. Also, avoid cured and smoked meats.
   • Cold-Cuts: Cold-cuts are notorious for being high in sodium or salt.  If you purchase cold-cuts always opt for those varieties that are low in sodium.
   • Canned Soups: Buy and consume canned soups, broths or bouillon sparingly.  Try making your own.
   • Nuts: Avoid salted nuts and instead, opt for those that are unsalted.
   • Salad Dressings and Condiments: Many condiments and dressings are high in sodium.  Some of the worst offenders include soy sauce, teriyaki, barbecue and ketchup.As a result, try making your own or using those that are lower in sodium.
3. Cooking:
   • Get Spicy: Experiment with spices other than salt for flavoring meals and dishes.  Pepper, curry, paprika, oregano, parsley, thyme, rosemary all give dishes wonderful flavor.
   • Using Salt: If you need to salt while cooking, add the salt at the end; you will need to add much less. The longer food cooks, the more salty flavor is diluted.  Salting food at the end, however, allows the salt flavor to be the top layer.
   • Cookbooks: Try low-sodium cookbooks to help you cook with less salt.  Some to try include:
     • The No-Salt, Lowest-Sodium International Cookbook
     • American Heart Association Low-Salt Cookbook: A Complete Guide to Reducing Sodium and Fat in Your Diet
     • The No-Salt, Lowest-Sodium Cookbook

Remember, you can retrain your taste buds.  Cutting out salt, little by little will allow you to get used to the flavor of having less salt and as a result, will help your body crave less salt.

Do you know how much salt and sodium you are getting in your diet?  Have you tried cutting back?

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1. Since the late 1940s, farmers across the United States have cultivated farmland using biodiverse methods to produce minimally processed fruits and vegetables free of pesticides, antibiotics, synthetic fertilizers, irradiation, hormones, sewage sludge, or genetically modified organisms. This agricultural process entails facilitating soil health through the incorporation of compost and green manure as well as utilizing crop rotation techniques. Along with natural weed and pest mitigation efforts, organic farming creates a system of ecological balance.

2. Modern organic farming is inspired by the techniques of British botanist and organic farming pioneer Sir Albert Howard. Howard wrote, “An Agricultural Testament,” which outlined his approach to farming. Organic farming was initially embraced by the environmental community due to concern about the escalating use of synthetic fertilizers, but today has garnered even greater support among mainstream consumers rocked by fear over continuous food recalls.

3. The Organic Trade Association determined that organic food sales eclipsed those of mainstream edibles in the U.S. in 2008 with a 15.8 percent increase. Of the $22.9 billion earned, 37 percent of sales were produce-related. In order to ensure food is legitimately organic and farmer accountability is exercised through stringent cultivation standards, the USDA officially implemented a certification process in October 2002.

4. Globally, an estimated 32.2 million hectares of land are organically farmed, which is a mere 0.8 percent of the total farmland in the world. In contrast, of the 372 million hectares of conventional U.S. farmland, 2.6 million of those acres were farmed organically in 2007—less than 1 percent of cropland.

5. The geographic regions that have most heavily focused on organic production in America are located largely in California, the Northeast and Northwest.

6. The longest-running U.S. study comparing organic and conventional farming techniques—spearheaded by the nonprofit group, The Rodale Institute, suggests that if world agricultural efforts were converted entirely over to organic methods, we could effectively combat global warming. In the U.S. alone, the 1.5 trillion pounds of the agriculturally produced CO2 released annually could be eliminated if we relied solely on organic farming methods.

7. Many conventional farmers are hesitant to make the switch over to certified organic techniques. This is not just because organic farming requires one to follow a far greater list of checks and balances, but also because of lower crop yield per acre (sometimes by as much as 20 percent) which cuts into profit margins. Other factors that make the switch undesirable include comprehensive manual labor, sometimes-ineffective pest control options, and the genetic contamination of open-pollinating crops from nearby GM fields.

8. When all is said and done, organic food ends up costing the consumer from 10 to 40 percent more than mainstream versions, but proponents claim that affordable options can be found by joining Community Supported Agriculture groups, shopping at farmer’s markets and shopping in conjunction with sales and coupons.

9. Together, Aurora Milk—manufacturer of Costco, Wild Oats, and Safeway private label organic dairy products—and Horizon Organic has 65 percent control of the organic dairy market in the U.S. However, they source their product from feedlot dairies. Remarkably, they aren’t breaking any USDA rules since there are no rules regarding how much pasture cows should have access to.

10. Other companies like Stonyfield Farm rack up serious food miles and questionable eco-ethics by sourcing fruit from foreign companies and contemplating the import of organic milk powder in an effort to meet consumer demand at reduced costs.

Although there are some brands that I hugely advocate for, there are many more that border on outright unhealthy and “scary.”  Many packaged foods that seem healthy often contain fillers, preservatives and other ingredients you don’t want in your diet. It is always preferable to choose products that have only a handful of ingredients, all of which should be recognizable.  One test to know whether an ingredient is healthy is to ask yourself whether your grandmother would recognize it.  If not, there is a good chance the ingredient is less natural food and more man-made chemical.  Another good test is whether or not you can easily pronounce the ingredient.  If you feel like you need a science degree to pronounce it properly, chances are the ingredient is worth avoiding.

If you do have to resort to a processed food for a snack or dinner (anything canned, packaged, etc.), try to avoid those that contain the ingredients listed in the following chart.  Although this isn’t an exhaustive list, these ingredients are some of the most highly processed and least healthy of all:

Have you checked your ingredient lists recently? Do they contain any of the above? Have you tried cutting some of these ingredients out?

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

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When we crave sugar beyond normal, healthy levels, it can be due to a variety of factors.  The most obvious and well understood reason is that we become used to a certain amount of sugar in our systems and when that amount is low, we naturally crave the sugar we aren’t getting.  But, our cravings can also be a result of other factors as well.  The following causes have nothing to do with food, but rather, have to do with our lifestyle.

1. Stress, Exhaustion and Sleep Deprivation: Some of us crave sugar due to adrenal fatigue or low adrenal function.  The adrenal glands secrete chemicals that provide us with energy.  However, stress, lack of sleep or insomnia can disrupt the function of these glands and cause exhaustion.  When this happens, your body looks to other sources for energy…and most often, sugar provides us with a dose at a very fast pace.  Feeding our need for energy with sugar, however, boosts our energy levels for a very short duration and can often lead to a major sugar crash…resulting in our need for another boost…which often leads us back to sugar for more energy.  As you can imagine this becomes a never ending cycle.What you can do: Make sure you are managing your stress levels, getting enough sleep and giving yourself some “alone” or “you” time.  Build in at least a half-hour a day of relaxation time…even if it means taking a break at lunch to do so.  And aim for 7 hours of sleep at a minimum.  If you have difficulty sleeping, consider taking an over-the-counter sleep aid for a night or two until you get back on track.  If the problem is more serious, discuss options with your doctor.
2. Lack of Activity: When we are sedentary and don’t get enough activity, we can feel sluggish.  Staying active and getting regular physical activity can help us reduce sugar cravings and even change them to more healthy cravings.  For one, it keeps our bodies oxygenated and energized, but we also release hormones that provide us with a feeling of well-being.  Additionally, staying active helps you to reduce tension and stress…both of which affect proper adrenal function as we mentioned before.  Finally, physical activity helps to stabilize our blood sugar levels.  What you can do: If getting to the gym is a challenge, try taking a walk every day for at least 30 minutes.  This doesn’t have to be all at once.  You can take three 10 minute walks.  Also, when you feel a sugar craving come on, try taking a walk before giving into it.  The activity might be what your body is really looking for.
3. Dehydration: Lack of hydration can cause us to feel hungry and even feed into our sugar cravings.  What you can do: If you feel like you are craving something sweet, have a big glass of water and see what happens.  If your craving subsides, there is a good chance you were dehydrated.  Ideally, your weight, divided by 2 equals the amount of water in ounces you should be consuming in a day.  So, if you are 150 pounds, you should be having 75 ounces of water a day. If you are 120 pounds, you should be consuming 60 ounces a day in water.

Have you found that any of these factors cause you to crave sugar?

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Luckily, the media outlet I was working with deeply respected me and valued my sincerity and ethics, and everything worked out in the end.  But more importantly, it felt good to have made the right decision and to see the benefit of doing so.

Life can hand us some difficult situations which can cause us to feel torn about making a decision that is the “right one” versus the “unethical one.”  Further, when you are faced with a difficult situation, the right answer may not always be very popular.  But, as the saying implies, the “right thing to do” is almost always the right thing to do.  Next time you are confronted with an ethical dilemma, use these “tests” during the decision process and the ethical decision may become much more apparent:

1. Can You Look Yourself in the Mirror?: You have to be able to live with yourself and your actions. If you know that you can wake up the next day and look yourself in the mirror and feel content with what you have done, you are making the right decision.  If you think you’ll feel a little embarrassed, ashamed, unsure or regretful, then you are probably making a bad decision.
2. Trust Your Gut: The old intuition tactic is tried and true.  Very few of us lack a conscience or don’t carry guilt or remorse from doing something wrong or “unethical.” Healthy-minded human-beings have the ability to decipher right from wrong, and when something doesn’t sit well or seems questionable, it is most likely because intuition and the gut know better.
3. The Grandmother Test: Whether or not we grew up knowing our grandparents, we all have a general belief that our elders are wiser and “know better.”  We tend to want to please our family, show our best qualities and make them proud. When making a decision, think about whether your grandmother or a family member you respect would “approve.”  If you think they would disapprove, there is a good chance it isn’t a good decision.
4. Physical Test: When we make good decisions that are ethical, we are at peace.  It is only when we make poor decisions which we know are unethical do we suffer physical stress.  Some symptoms may be a sick stomach, a headache or even chest pains.  Good decisions allow our minds and our bodies to relax.
5. Sleep Test: Don’t ever estimate the ability to get a good night sleep.  When we live ethically and feel good about how we live our lives and the choices we make, sleep is much easier.  When we make bad choices, they keep us up at night.  They eat away at us and they make it difficult to be at peace.  Think about whether or not you will lie awake at night worrying about your decision.  If you tense up just thinking about it, you probably have your answer!

How do you ensure your decisions are ethical?  Have you had to make difficult or unpopular decisions?

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How it Works: The Magic Bullet comes with a power base, short and tall Bullet cups and two blades – a cross blade and a flat blade.  To use the Bullet, you put the contents into a Bullet cup, twist on the appropriate blade and insert the cup/blade combination blade-side down into the base.  To blend ingredients into a smooth texture, you press down on the cup, twist and lock the cup into place.  To pulse or chop, you press down on the cup without it locking.

1. Convenience: The Magic Bullet is quick and easy to use.  My smoothies and shakes take no more than 2 minutes.  Further, you blend your shake in the cup you drink out of, requiring no messy transfers from blender to drinking glass. The cups are both microwave-safe and dishwasher-safe.  One drawback, however, is that if you are interested in making more than one or two servings, it isn’t a good way to go.  The blending cups make about 16 to 20 liquid ounces.
2. Size and Storage: The power base is four inches wide and six-and-a-half inches tall.  It stores easily in any kitchen cabinet or if you use it often enough, takes up less space on your counter than a coffee pot.  I store the cups and blades in the same cabinet as my glassware.
3. Versatility: The Magic Bullet does not come with different speeds. Additionally, there are no on/off switches. All you do is press down on the cup to make the Bullet work.  It has two blades: The cross-blade, which is meant for chopping, grating and blending, and the flat blade, which is meant for grinding harder foods.  In order to coarsely “chop” foods, you have to practice the pulse feature.  I think the Bullet is best for recipes that require completely blending ingredients or for finely chopping.  The Magic Bullet is especially great for dips, iced-beverages, shakes, sauces, mousse, smoothies and spreads.
4. Cost: The best part of the Magic Bullet is that it is extremely economical.  On Amazon, you can purchase the Magic Bullet 17-Piece Express Mixing Set for less than $40.

I highly recommend the Magic Bullet for its ease of use, size, speed and quality blending.  If you are like me and enjoy protein shakes and blended drinks…or if you like to entertain and are constantly making dips, sauces and spreads, Magic Bullet will be a great addition to your kitchen gadgets!

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But the family dynamics that shape family roles aren’t limited to severe dysfunctions like substance abuse. One of my coaching clients grew up in a loving, close-knit family in which he was the Hero. Because his parents wanted him to have opportunities they never had, he was expected to get straight A’s, a good education, and a successful career. And while this role enabled him to become an accomplished and wealthy lawyer, his life was falling apart. High blood pressure was causing health problems, workaholism threatened his marriage, and the responsibilities of providing for his elderly parents, an expensive home, and three children in private schools overwhelmed him.

While our family role may have made sense growing up, it often wreaks havoc in our adult lives. As our primary role takes hold, parts of us become suppressed—parts we need to live a healthy and fulfilling adult life. These can include the part that feels like a worthwhile, deserving person; the part that feels intelligent and competent; the spontaneous, playful part, or the part that can feel and express joy.

If the role you play is sabotaging your life, change the behaviors that reinforce it. If you play the People-pleaser who always says what others expect for approval, start expressing your real thoughts and feelings to others. If you’re the Hero who works relentlessly to achieve, bring fun into your life. Take an improvisational comedy class, do karaoke, visit a water park, or anything else to reclaim your spontaneous, playful part.

Many people’s unhappiness is rooted in the habitual role they play. By consciously shedding your limiting role, not only will you achieve greater well-being, but you’ll reclaim the innate wholeness with which you were born, that’s critical to living a healthy, balanced, and fulfilling life.

One of my recent episodes of The Healthy Living Show covered the realities of childhood obesity. During the show, I interviewed Dr. Joanna Dolgoff – pediatrician and author of Red Light, Green Light, Eat Right: The Food Solution That Lets Kids Be Kids.  Not only did she reaffirm that childhood obesity is a problem today, but she drove home the point that the numbers of today represent a generation that will be in bigger crisis tomorrow.

1. Exponential Increases: According to the Centers for Disease Control and Prevention, 16 percent of children between the ages of 6 and 19 – which equates to over 9 million children – are overweight or obese — a number that has tripled since 1980. Further, the Centers for Disease Control and Prevention estimate that over the past three decades the childhood obesity rate has more than doubled for preschool children aged 2-5 years and adolescents aged 12-19 years, and it has more than tripled for children aged 6-11 years.
2. Higher Risk for Obesity: Overweight adolescents have a 70 percent chance of becoming overweight or obese adults. This increases to 80 percent if one or more parent is overweight or obese. (United States Department of Health and Human Services).
3. Increased Risk of Type 2 Diabetes: According to a report from the Institute of Medicine, 30 percent of boys and 40 percent of girls born in the United States in 2000 have a lifetime risk of being diagnosed with Type 2 diabetes. In case reports limited to the 1990s, Type 2 diabetes accounted for 8 to 45 percent of all new pediatric cases of diabetes, in contrast with fewer than 4 percent before the 1990s. (“Preventing Childhood Obesity: Health in the Balance, 2005,” Institute of Medicine.)
4. Early Risk of Heart Disease: In a population-based sample, approximately 60 percent of obese children aged 5 to 10 years had at least one cardiovascular disease risk factor, such as elevated total cholesterol, triglycerides, insulin or blood pressure, and 25 percent had two or more risk factors.
5. Life Expectancy: Probably the most disturbing prediction is that today’s children may have a lower life expectancy than their parents, resulting in an effect equal to that of all cancers combined.

Obesity in general is an issue we need to address, but even more importantly, childhood obesity needs to be addressed.  To do so, we need to emphasize the importance of health education in our schools, provide healthier school lunch options, encourage our children to be active and take an active role in helping them understand the benefits of living a healthy lifestyle.  Also, government needs to stop subsidizing unhealthy foods and start subsidizing those that are healthy to encourage parents to choose healthier foods that are also cost-effective.  Most importantly, we need to lead by example.

Does childhood obesity concern you?  What are you doing to help combat this “epidemic?”

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Growing your own lettuce is easy and inexpensive. All you need is some lettuce seeds, organic potting soil, and a container. Since lettuce doesn’t get huge root balls you can use a shallow container. My favorite is a simple plastic one you can buy at any home improvement store. It’s round, about 6 inches deep and almost looks like a salad bowl by itself.

While seeds may seem expensive, usually a packet of mesclun can plant many containers. Or you can choose to throw in some seeds every couple of days to space out your harvests. Arugula is easy to grow and is good in a salad, pasta sauce, even in soups. Micro greens are still trendy in restaurants, but you can grow these baby greens for a fraction of the cost. All you have to do is pick them while they are still very small. That’s perfect for an impatient gardener. Swiss chard is another green that’s easily grown. It has a long growing season. The small baby leaves are good in salads too.

Having the proper soil is very important. It’s how your little plants get their nutrition. You don’t want to buy top soil because it will not have the nutrients you need. Garden soil is not made to be in containers and tends to dry out faster than potting soil. I love the fact you can get organic potting soil, so you can grow your own organic greens.

If you are in a basement apartment you may think growing veggies is hopeless. But even those of you in windowless homes can purchase an Aerogarden to grow salad greens, tomatoes, and herbs in. If you go to the Aerogarden outlet you can usually pick one up for around fifty dollars. They usually come with an herb kit, but go ahead and splurge on a salad garden kit while you’re at it. It’s super easy to take care of since the light is on a timer, all you have to do is add nutrients and water when it alerts you. It’s the perfect lazy person’s garden – no digging, no dirt, and no mess.

No matter how you decide to grow your salad, make sure to spruce it up so you can tempt all the veggie haters in your household. I toss mine in lemon and olive oil with fresh herbs. Then I serve it on a unique square dinnerware plate and top it with goat cheese and toasted almond slivers. Even my veggie hater asks for seconds!

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Unfortunately, many products contain both whole grains AND refined grains. And, due to clever marketing strategies, many companies will make claims that their products are whole-grain when often they contain only a very small percentage. So, how can you be sure a product is really made with whole grains? Luckily, the Whole Grains Council (WGC) has stepped in to help consumers with that exact question.

As a minimum, it is recommended that you consume 48 grams of whole grain ingredients per day, with one serving established as 16 grams. This means you should be getting a minimum of 3 servings of whole-grains a day…with 16 grams of whole-grains equaling a serving. Note that whole grains and carbohydrates do not necessarily mean the same thing. In order to find out what is and isn’t a whole-grain product, use one of these methods:

1. Whole Grain Stamps. Look for one of the two labels shown to the right on packaged products. In 2005, the WGC initiated two stamps to help consumers find products containing whole grains. The “Basic Whole Grain Stamp” on the left is used to identify those products that contain at least eight grams of whole grains per serving. The “100% Whole Grain Stamp,” on the right, is applied to products that are made with 100 percent whole grains and provide one serving or more (at least 16 grams) of whole grains per serving.  Understand, however, that food products that contain the “Basic Stamp” may contain some extra bran, germ, or refined flour, while the “100% Stamp” means that ALL of the grains in the product are whole.
2. Ingredients to Enjoy. If a food doesn’t have a WGC stamp, look to see if it contains 100 percent whole wheat, brown rice, oats, oatmeal or wheat berries…or lists a whole grain or stone-ground whole grain in the ingredient list.
3. Ingredients to Avoid. Steer clear of those foods that contain degerminated bran, wheat germ or enriched flour. And those products that contain wheat flour, semolina, durum wheat, organic flour or multigrain may or may not provide whole grains and, as a result, might be best if avoided.

Here is a chart published by The Whole Grains Council that gives you more insight into specific ingredients.

When in doubt, buy products with the WGC stamps: They are the best indicators of exactly how whole the products are…which takes the guesswork out of the selection process.

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

Moji recently sent me their Moji Knee product* – an icing and compression product in one – to try.  Desperate to find a new and convenient way to ice my knee, I was happy to give the product a trial run.

What it is: Moji is a two-piece product which incorporates a Moji Compression Wrap and Moji Cold Cell.  The Compression Wrap acts like a soft fabric knee brace that  holds the Cold Cell in place so that you can effectively ice your knee without necessarily needing to sit still for the full 20 minutes.  The Cold Cell can remain in the freezer until you’re ready to use it, and remains cold for the typical recommended 20-minute icing protocol.

Here’s my take on the product:

1. Convenience: Moji is extremely convenient.  The Cold Cell goes into the freezer and is ready whenever you are.  You can also take the Cold Cell with you in a cooler for on-the-go icing.  Further, the Compression Wrap eliminates the need for towels, plastic bags or something to hold the Cold Cell into place.
2. Comfort: With the my approach, I’d find that the icepack wouldn’t conform to my knee or that certain parts of the knee would get TOO much exposure, while others didn’t get enough.  The whole process was awkward and cumbersome.  Moji, however, wraps around your knee and is designed to work with the shape of your knee so that you have the ability to move freely, yet cover all the whole knee properly. The Compression Wrap is made with Polartec fabric which allows you to compress the knee WHILE icing, and allows you to adjust the amount of pressure so that it is comfortable.  Further, Moji Knee comes in three different sizes, ensuring that you get a proper fit.
3. Messiness: Moji is completely contained, meaning no leaks or condensation on the couch or cat.  You also don’t have to make ice.
4. Effectiveness: Because of Moji’s two piece system, the Cold Cell is held in place for more effective and targeted icing.  Further, the Compression Wrap makes it easy to effectively put the right amount of pressure on the area, making the whole process more effective.

In short, if you tend to have knee pain and are tired of the old fashioned ice-in-a-bag or other methods that are less than optimal, I highly recommend you give Moji a try.  You can purchase Moji Knee on Amazon.

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

* Moji Knee was provided to Sheer Balance for review purposes.

The good news is that self-confidence can be built, and the more you do so, the more successful you’ll be.  Self-confidence, however, comes from several different areas of life…and as a result, it is important to build it holistically:

Get Mental. Self-confidence starts with the mind.  Positive thinking begets positive results…and the kinder you are to yourself, the happier you’ll be.

1. Acknowledge Your Accomplishments: Think about your life and what you have accomplished thus far.  Maybe you have earned your degree.  Maybe you were promoted.  Maybe you had a baby.  Acknowledge and write down the things you are proud of having achieved.  Don’t think about what others think of your accomplishments, but instead, think of what makes YOU proud.  Maintain this list throughout your life and review it every so often to remind yourself of the things you have achieved.
2. Focus on Your Strengths: Take a look at the kind of person you are and think about your strengths.  Maybe you are a good listener and are especially thoughtful.  Maybe you are hard working.  Maybe you volunteer.  List out your strengths and the characteristics you love about yourself.  Again, refer to this list every so often to remind yourself of the wonderful qualities you possess.  A great book to help you discover your strengths (if you can’t see them yourself), is Strengths Finder 2.0 by Tom Rath.
3. Be Positive and Suppress Negativity. Although the affirmation era may have gone overboard, it did have some merit.  Negativity breeds more negativity.  When you start to think negatively about yourself, a situation or another person, stop yourself and instead, find something positive on which to focus.  Staying mentally positive will help you to be outwardly positive.  Further, the more you think positively, the more you will act so.

Get Physical. Although this may sound superficial, the more you take care of yourself…your appearance, your health, your body…the better you will feel.  Here are some things to think about.

1. Exercise. As a high school student, I wasn’t very athletic.  However, in college, I became very active and started exercising regularly.  I saw a huge improvement in my self-confidence.  I felt better about myself…and felt like I looked better too.  If you’re out of shape, it is more likely you’ll feel insecure, unattractive, and less energetic.  Exercising will help you to feel energized and more positive.  Further, you’ll release endorphins, which are “happy hormones” which will help with the mental side of self-confidence.
2. Take Pride in the Way You Look. Taking care in the way you dress and your outward appearance can have a tremendous impact.  You’re probably the most critical of yourself, and so, when you don’t look good, it changes the way you feel about yourself, and as a result, the way you come across to others.  Regularly showering, shaving, wearing nice and/or clean clothes and grooming oneself is instrumental to feeling good about oneself.
3. Take Yoga or Pilates. If you are tight on a budget, buy a DVD and practice yoga or pilates at home.  Why?  Because both of these modalities can do wonders for your posture and inner peace.  Good posture sends yourself and others a message that you are self-confident, alert and empowered.  However, those with bad posture come off lacking in confidence and unsure of themselves.

Get Personal.

1. Make Eye-Contact. Making eye contact can be challenging when you lack confidence.  The more you do it, however, the easier it gets.  Eye-contact sends others a message that you are comfortable with yourself and with connecting with them.  As a result, they feel more comfortable and confident around you…inevitably feeding into your own self-confidence.
2. Smile. Although there are times when smiling seems way to difficult, forcing yourself to smile can help you break through some of the most uneasy of times and feel more self-confident.  Further, smiling at others elicits a smile back, sending you positive reinforcement along the way.
3. Be Complimentary. Paying others compliments not only makes them feel good about themselves, but will also make you feel good for doing so.  Instead of finding fault with others (which is often a result of our finding fault with ourselves) find the good in others, which will also allow us to see the good in ourselves.

How is your self-confidence?  What do you do to build your own?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

Today, the idea of a Fruit Roll-up isn’t nearly as appetizing.  First, I’d much rather eat a whole piece of fruit to get the fiber and nutrients.  And second, Fruit Roll-Ups, contrary to popular belief, are not all that healthy.  Recently, I was sent a snack by the Stretch Island Fruit Company.  They sent their line of Fruit Strips which look similar to fruit roll-ups.  Of course, I immediately looked at the ingredient list and Nutrition Facts.  I rarely will try a food unless I think they are made with quality ingredients.  I liked what I saw, so I ripped open the Summer Strawberry flavored strip.  I loved it.

If you are currently buying Fruit Roll-Ups for your kids, I highly suggest that you switch immediately.  Here’s a comparison:

Using this chart, it is pretty easy to see that there is no contest when it comes to which product is better for you or your kid.  Now granted, I did not try to play with my Stretch Island strip, but I think the benefits outweigh the fun.  Stretch Island snacks taste a heck of a lot more like fruit than the traditional Roll-up.  And, Fruit Roll-Ups contain added sugars, refined and processed oils, preservatives and dyes, while Stretch Island Fruit Strips don’t.  If you are interested in purchasing Stretch Island Fruit Company products, you can easily find them here on Amazon.

Have you tried these?  What did you think?

Our relationships are vital to our mental well-being.  However, toxic relationships can really do a number on our happiness and outlook on life.  As a result, it is important to look for individuals who possess qualities that allow for healthy relationships.  Although once again, not an exhaustive list, the qualities listed below are those that should be at the very heart of a healthy relationship.  And, just as you would expect your friend, family member or loved one to display these qualities, it is just as important to reciprocate.

1. Loyalty: Whether its in friendships or in family, loyalty is truly important to maintain a healthy relationship. All of us are guilty, at one time or another, of making mistakes, having ups and downs, and even displaying some behavior that we may not always be proud of.  When we find friends or loved ones who can forgive us and stand by us…even during our worst moments…we should be especially grateful.  That said, loyalty should never be taken for granted and we should always be deeply appreciative when it comes our way.
2. Respectful: I once knew an individual who was very opinionated about political topics.  She would talk down to people who disagreed with her and would be very disrespectful.  Not only did she make people feel stomped on, but she left many disinterested in friendship. Treating others with kindness and the respect they deserve is important in gaining the respect that WE desire.  It never feels good to be taken for granted, judged or used and it doesn’t feel good to be talked down to or treated rudely or inappropriately.  There will be times that we may not always have full agreement with our friends or loved ones, but respecting them along the way is a must.
3. Unconditionally There: There is nothing worse than having someone always resurface in your life when they are in need, are looking for something or need a favor. In a culture of “you scratch my back, and I’ll scratch yours,” it is somewhat rare to find those “who just scratch your back,” period.  Finding individuals who want you in their lives just because…and not because they want something in return is refreshing and worth holding on to. Those who are generous of heart are to be treasured!
4. Trustworthy: I worked with a woman once who, within my first week on the job, felt the need to tell me all of the intimate details of the various extra-marital affairs that had occurred with the management of the firm. She was supposedly friends with these people and I have no doubt, was told this information in the most strictest of confidences.  How she felt it was appropriate to divulge this information to a new-hire like me, I still have no idea.  But, it was her nature to gossip about everyone and everything.  If you share something in confidence, you should be able to trust that the information will remain that way.
5. A Genuine Sounding Board: Taking a genuine interest in what others have to say and really listening to someone is important in developing solid relationships.  Letting go of the “me, me, me” and focusing on the other person not only makes the other person feel valued and appreciated, but they feel that they can really talk to someone who cares. Those who take the time to really listen to our thoughts and feelings, and then help us work through difficult times and situations, share our lives at a much deeper level than those who don’t.  These are individuals worth hanging on to.
6. Dependability: I had a friend who frequently would RSVP to small gatherings and then would never show.  They never explained…never brought it up…and never apologized.  Although this example is somewhat trivial, it still makes the point.  Obviously there are times when things come up that prevent individuals from following through on what they promise, but if a friend, co-worker or family member perpetually drops the ball, they may be sending you a message.  If a friend says they are going to do something or be somewhere, you should be able to count on them.  And, in reciprocation, they you.

What traits do you look for in a friend or partner?  Are your relationships healthy?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

1. Fiber helps stabilize energy and sugar levels. Because fiber slows digestion, it also helps to slow absorption of sugars into the bloodstream.  Soluble fiber, specifically, delays the absorption of sugars and starch by dragging partly digested food through the intestine.  This keeps your blood sugar, insulin and energy levels more stable throughout the day.
2. Fiber fills you up. Fiber is a bulking agent that stays in the stomach longer, providing a greater sense of satisfaction between meals.  For instance, a slice of 100 percent whole grain bread is more filling than two slices of white bread.  Additionally, because fiber needs to be chewed thoroughly, it slows down the eating process.  This helps prevent overeating:  The brain has time to recognize that the stomach is full, which helps us eat less.
3. Fiber facilitates weight loss and maintenance. Fiber moves fat through our digestive system faster so that absorption is significantly reduced.
4. Fiber can reduce risk of disease. Soluble fiber helps lower blood cholesterol and glucose levels.  This, in turn, reduces the risk of diabetes, high cholesterol and heart disease.
5. Fiber helps maintain regularity. Fiber increases the movement of food through the digestive system.  While it increases bulk (weight and size), it is also a natural stool softener, which facilitates bowel movement.  As a result, fiber promotes regularity and helps avoid or eliminate constipation, hard stools, abdominal pain and “sluggish bowel” syndrome.

Simply put, the more whole vegetables, whole fruit and whole grains that you eat, the better.  All three types of naturally fibrous foods lose fiber content when processed.  As a result, focus on veggies, fruit and grains in their most natural, least processed form.   In order to get the recommended intake, aim to get an average of 2 grams of fiber per 100 calories that you ingest.  If getting your 25 to 35 grams is a challenge, you can always supplement with high-fiber foods, such as Gnu Flavor and Fiber Bars.

Are you getting enough fiber in your diet?

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

1. Be Active: Staying active is tremendously beneficial to keeping your heart strong and healthy.  You might assume that this means hitting the gym every day for long protracted periods of time, but it only takes 30 minutes of activity each day to reduce risk of heart disease.   Regular activity helps the body stay strong and function properly.
2. Enjoy Healthy Fats: Consuming healthy fats, such as monounsaturated and polyunsaturated (specifically Omega-3s), while limiting unhealthy fats (saturated and trans fats) will help to boost your good cholesterol and reduce your overall cholesterol.  When you have high cholesterol, it can cause build up up in the walls of your arteries, which leads to heart disease.
3. Watch your Sugar and Salt Intake: Decreasing your sugar and salt intake can have a tremendous impact on your heart health.  Consuming too much sugar leads to high levels of sugar in your blood…a precursor to diabetes and heart disease.  Consuming to much salt (or sodium) can lead to high blood pressure, another precursor to heart disease.  Aim to have no more than 20 to 30 grams of added sugar and no more than 2,500mg of sodium per day.
   
4. Load up on Fiber: Consuming a minimum of 25 grams of fiber a day is a must for a healthy heart.  Although it is always advisable to get nutrients and fiber directly from food sources, such as vegetables, fruit and whole grains, there are times when consuming the daily recommended intake isn’t feasible.  In this case, eating high-fiber bars (such as GNU bars) is a great way to get a whopping dose.
5. Don’t Smoke: Smoking is a leading factor of heart disease.  Smoking increases blood pressure and increases the tendency for blood to clot.   As a result, if you smoke, seriously consider quitting or cutting back to diminish your risk.

How are you keeping your heart healthy?

So when I sat down to read her new book: Shovel It: Kick-Ass Advice to Turn Life’s Crap into the Peace and Happiness You Deserve, I had no doubt I’d be entertained.  As you might expect from reading the title of her book, Debbie gets right to the point.  And, when you don’t want to read through a lot of crap (pardon the pun) or fluff to get to the point, it is greatly appreciated.

Shovel It! is refreshingly honest and fun to read. Throughout the book, Debbie Robins harnesses life lessons from those we know from the media, film and entertainment industry.  Deepak Chopra, Sandra Bernhard, Julia Ormond, Rosanna Arquette and others share how to retrieve one’s balance, peace, and happiness when the “crap” hits the fan.   Debbie entertains us with seven “Crap-Shoveling” techniques to help us gain more control over our lives and turn life’s challenges into the peace and happiness each of us deserves.

My favorite technique she offers responds to the never-ending affirmation quest. The chapter entitled “One More Affirmation and I’ll Kill Myself” starts off with Debbie’s humorous look at her three favorites:   “I am one with the universe,” “I am seeing the perfection in all things,” and “I am open to receive the abundance.” She then offers up a technique to create REAL positivity in one’s life without repetitive and mindless chanting of affirmation after affirmation.  Instead, her wisdom is something we can really use…something that really works and can drive positive change.

If you are looking for some no-nonsense advice that will keep you laughing along the way, this is the book for you.  Each technique makes practical sense, is legitimately helpful and is short and sweet.  When you are looking for a little wake-up call, Shovel It! does the job.

BUY Shovel It! Now!

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

Although eating a healthy diet helps your heart, dieting, including yo-yo dieting, fad diets, crash dieting and extreme cleansing (such as the Master Cleanse) can put a tremendous amount of stress on your heart and can even lead to heart disease. Here’s why:

1. Heart Function: Crash dieting can lead to conditions such as iron deficiency anemia, vitamin B12 deficiency, potassium and sodium deficiency as well as brittle bones due to calcium loss.  Deficiencies in sodium and potassium are especially dangerous because they are necessary in stabilizing heart, nerve and muscle function.  If you are especially deficient in these two nutrients, you could become at risk for a heart attack.
2. The Disappearing Heart: Many diets limit carbohydrates and calories, which are essential to providing your body with energy.   If your body doesn’t get enough energy through food sources, it will turn to muscle tissue as an energy source.  If your calorie and carbohydrate intake becomes low enough, your body will even begin to burn the muscle tissue of vital organs…potentially causing damage to your kidney, liver, brain and your heart, ultimately resulting in liver failure, kidney failure, and yes, heart attack or stroke.   Ensure you are getting a minimum of 1,200 calories a day with at least 40% – 60% of those calories from carbohydrates from whole fruit, whole vegetables and whole grains.
3. Slow and Steady Wins the Race: A study by the University of Michigan Health System found an increased risk of heart disease in women who have been on a crash diet or engaged in yo-yo dieting at least five times in their lifetime. Further, the risk may increase beginning with menopause.  Research also suggests rapid weight loss can slow your metabolism, leading to future weight gain, and deprive your body of essential nutrients. What’s more, many diets can weaken your immune system and increase your risk of dehydration, heart palpitations, and cardiac stress.

When it comes to safe weight loss and heart health, the best thing you can do is eat nutritious foods and weed out those that are unhealthy.  Healthy foods that are whole, high in Omega3s, fiber and mono-unsaturated fats, help protect the heart.  Also, don’t underestimate the power of staying active and getting enough sleep.

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

Let’s just say you accidentally forgot to bring your reusable bags with you to the store and are forced to choose between paper or plastic. It’s okay. It happens. So, under all that pressure of deciding which is more reusable and which is easier to carry, you choose plastic. You might be able to use it to pack your lunch for a few day, but let’s face it: eventually that bag is going to end up in the trash. The trash can is only the beginning of the toxic journey discarded plastic takes once it leaves your home.

Plastic bags are made mostly from a non-renewable oil energy that produces polyethylene. Polyethylene is cheap to produce, durable, and resistant to chemical breakdown, making it difficult to recycle. Not to mention, to reuse polyethylene requires two-thirds of the new product created to be made from new plastic. Plus, the actual recycling process take a massive amount of non-renewable energy. Sounds pretty bad. Well, it only gets worse.

Plastic never goes away, so every scrap of plastic ever produced still exists and will continue to exist indefinitely. Plastic that is not recycled is dumped (usually into our oceans) and ends up being a deadly snack for an unsuspecting animal. The most horrific graveyard of used plastic is located in the Pacific where tons of discarded polyethylene and other plastics have accumulated to make an island of plastic debris twice the size of the entire state of Texas. Plastic is bad news for the environment and consumers.

With all this discussion on paper, plastic, and B.Y.O.Bag programs, there are rumblings in some states about legislation that would require retailers to charge a nominal fee for each plastic bag used by consumers. Further legislation in the works could eventually end the use of plastic bags altogether. In California, law currently requires retailers to create an in-store recycling program allowing consumers to return used plastic bags. Some argue that banning the use of plastic bags will just force consumers to opt for paper, which is just as damaging to the environment. Essentially your “paper or plastic” decision is really a decision of deforestation or depletion of non-renewable energy.

While state legislators navigate the pros and cons of a long term solution to the use of complimentary retailer bags, many stores have taken their own initiative to be part of the solution and voluntarily adapt before law requires them to.

Pioneers in the reusable bag sector like Trader Joe’s and IKEA have been waging war against plastic bags for years now. They offer reusable bags or charge consumers for plastic ones. In 2007, IKEA stopped charging for plastic bags and bagged their plastics for good. Whole Foods followed suit a year later. Starting next year, retail giant Wal-Mart will stop offering plastic bags—so if you forget your reusables, you better bring some back up to help carry your loot. The pilot program for Wal-Mmart will start in Northern California.

Other retailers are joining the pro-active effort against plastic waste by offering incentives to customers for their forgone use of plastic. Both Ralphs and Target give customers a five-cent rebate for each plastic bag they don’t use, and CVS pharmacies credit shoppers with one dollar for every four plastic bags they do not use.

Retailers are starting to pull their weight in the fight against plastic pollution, but we as consumers have to do our part. Spending a few bucks on some reusable bags is pretty futile if they never make it back to the store. Don’t forget your reusables. Here’s some tips on training yourself to say “no” to paper or plastic and making a habit of using your own bags:

• Every time you come home from shopping, make it a habit to unload your groceries and immediately put your bags back in your vehicle or hang them on your door knob. Don’t wait – you’ll forget.
• Set an alarm on your mobile phone or PDA to remind yourself not to forget. Or cover your dashboard, rear view mirror, hatch back and gear shift with post-it reminders.
• If you make a grocery list before you go shopping, add “Remember Your Bags” to the top of your list.
• Make a statement. Purchase really bright-colored reusable bags so you will actually like carrying them around. Trader Joe’s offers cool prints on their bags and they’re really inexpensive.
• Build up a collection of reusable bags, so you’ll have enough even if you’re buying mass quantities of groceries. That way you won’t end up with a plastic bag because you ran out.
• Try this reusable bag from ChicoBag that scrunches up into a convenient keychain—that way you’ll always have it with you!

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

]]> http://www.sheerbalance.com/eco-living/paper-and-plastic-move-over-here-comes-reusable/feed/ 2 http://www.sheerbalance.com/article/celebrating-valentines-day-single/ http://www.sheerbalance.com/article/celebrating-valentines-day-single/#comments Fri, 12 Feb 2010 15:46:40 +0000 Brett http://www.sheerbalance.com/?p=6746 Valentine’s Day is, for many singles, a holiday to dread instead of one to celebrate. I experienced my own loneliness on more than one Valentine’s Day. Then, several years ago, I had a revelation. I could be my own Valentine!

I know, being your own Valentine might sound like a desperate attempt to soothe the sting of single life. I thought so, too—until I actually experienced it. The first year of becoming my own Valentine, I organized a dinner at a nice restaurant for a group of single men and women. On the invitation I wrote a request: “buy, have gift-wrapped, and bring to dinner a gift for yourself in recognition of the magnificent person you are.”

It was one of my favorite Valentine’s Day celebrations! We took turns opening our gifts and sharing what we admired about ourselves. Some people were moved to tears, as they realized how hard they usually were on themselves.

Since then I’ve celebrated myself every Valentine’s Day—regardless of my relationship status. I do something special like get a massage, take a day trip, or buy a bottle of my favorite champagne. Last year I ordered and had delivered a dozen, long-stemmed roses in a box, with a card to myself that said, “I admire the fabulous woman you are.” For the next couple of weeks I felt infused with love each time I looked at the beautiful roses on my table and the card hung on my refrigerator.

Below are more ways to “become your own Valentine”—all of which will build your self-esteem and a loving relationship with yourself.

1. Plan a “Self-Celebration” Valentine’s Day pot-luck party. Ask each guest to bring their own favorite food dish and a wrapped gift to give to themselves.
2. Order in a delicious meal, put on your pajamas, and hunker down with a great book or movie. Some of my favorite Valentine’s Day movies are Trading Places, Mermaids, and The Associate.
3. Treat a friend, family member, or co-worker to an evening out. Valentine’s Day is a great opportunity to return a kindness or to reconnect with someone you haven’t seen in a while.
4. Organize a girls’ or guys’ night out that includes something entertaining like karaoke, playing pool, shooting darts, seeing a play, or listening to live music.
5. Spend the day volunteering. Helping others is gratifying and makes you feel good about yourself. To find opportunities in your city, visit the Single Volunteers Web site.
6. Attend a social event. If you don’t know of any in your area, do a Google search with the words, “Singles events Valentine’s Day <your city>.” Then click on the links to find an event that sounds appealing.

Ask yourself what you would like, then commit to giving it to yourself. And remember, you always have a choice. You can either spend Valentine’s Day feeling bad, or you can do something that uplifts, nurtures, or delights you.

]]> http://www.sheerbalance.com/article/celebrating-valentines-day-single/feed/ 0 http://www.sheerbalance.com/nutrition/4-supplements-you-should-be-taking/ http://www.sheerbalance.com/nutrition/4-supplements-you-should-be-taking/#comments Wed, 10 Feb 2010 19:19:56 +0000 Brett Blumenthal http://www.sheerbalance.com/?p=6717 I’m not a big fan of taking supplements.  My belief is that if you eat healthily, you won’t need them because you’ll be getting the nutrients, vitamins and minerals you need from the food you eat.  Unfortunately, however, many of us don’t always eat the foods that we need to really get the doses that are recommended.  That said, gobbling every supplement on the market (currently a recorded 29,000+) is not necessarily a great strategy either.

In my interview with Dr. Alan Logan, Board-Certified Naturopathic Physician and faculty member of Harvard’s School of Continuing Medical Education, he agreed.  When it comes to getting nutrients, vitamins and minerals, he really believes that the priority should be in getting them from your diet, especially plant-based foods and whole grains.  However, when asked if there are any supplements worth taking, he conceded that given the typical American Diet, we could benefit from taking the following:

1. Multivitamin/mineral: A daily multivitamin/mineral supplement ensures you are getting all of the vitamins and minerals you need.  However, when certain vitamins are taken individually, they can actually be detrimental.  Multivitamins on the other hand work in a way that all the vitamins and minerals work together to deliver the most healthful benefits.  Taking isolated Vitamin A, Vitamin C, Vitamin E and any other antioxidant vitamins are considered detrimental and can have a pro-oxidative effect (something you don’t want).  As a result, it is recommended to take these together…as they act “like a symphony orchestra”…and are most beneficial.  Recommended Dosage: 1 multivitamin.  Look for those that don’t exceed the UL of Daily Dosages.  For a guide, look here for vitamins and here for minerals.
   A Brand to Try: One-A-Day Multivitamins
2. Vitamin D: Although a very limited amount of summer sun exposure on your skin can give you enough Vitamin D for as long as a few weeks, those of us who live in the north miss out a good portion of the year.  Further, sunscreen can block our ability to absorb vitamin D, as well.  Dr. Logan assures us that Vitamin D taken independently isn’t detrimental.  As a result, if you don’t live in a warm, sunny climate, it could be beneficial to supplement your diet with Vitamin D.  Recommended Dosage: 1,000 IU a day
   A Brand to Try: Nature Made Vitamin D 1,000 IU
3. Fish Oil: Omega3s are especially healthy and are found in fish and some plants.   Fish, however, are a better source than plants because the Omega3s found in plants are called “alpha linolenic” acids…which need to be converted by the liver into DHA to get the most benefit.  Our conversion rate to DHA is about 5 – 15 percent…not very high.  Most of the Omega3s found in fish, however, have already been converted by the fish themselves.  As a result, if you aren’t consuming fatty fish 3x a week minimum, you should consider supplementation.   If you are a vegan or vegetarian, you should look for plant based varieties (flax, walnut and others) and ensure you are getting enough Vitamin B6 and Vitamin B3, Folic Acid, Zinc and Selenium to maximize your conversion rate.  Recommended Dosage: 1 gram of EPA/DHA fish oil.
   A Brand to Try: Nordic Naturals Ultimate Omega-D3 1000 mg Soft Gels
4. Probiotics: If you are not consuming fermented foods, such as yogurt, on a regular basis, you may not be getting enough healthy bacteria into your system for proper digestion and health.  As a result, you may want to consider taking probiotics.  Now, it is important to mention that yogurt can be of low-quality…especially those that are North American varieties.  They are “like pudding” instead of yogurt, claims Dr. Logan.  Look for those yogurts that are pure and more natural.  Kephir is a beverage from Europe that is great, and Greek yogurt is also a much higher quality product.
   A brand to try: Nature’s Way – Primadophilus Optima

Remember, these are not substitutions for a healthy diet, but rather, SUPPLEMENTS.

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

]]> http://www.sheerbalance.com/nutrition/4-supplements-you-should-be-taking/feed/ 2 http://www.sheerbalance.com/nutrition/a-better-chip-for-your-guacamole/ http://www.sheerbalance.com/nutrition/a-better-chip-for-your-guacamole/#comments Mon, 08 Feb 2010 19:46:07 +0000 Brett Blumenthal http://www.sheerbalance.com/?p=6694 When it comes to potato chips, I tend to stay clear.  From a nutritional perspective, they define the empty calorie food: They are generally high in fat and low in everything else (10 grams of fat, including 2 grams of saturated fat, per 150 calories).  Further, although they are made from a vegetable, any trace of fiber is relatively non-existent.  And, although Tortilla chips tend to be a bit better in that they are generally lower in fat (7 grams per 140 calories), they too lack much fiber. If you want to decrease your fat intake when you are enjoying your chips, you may opt for the baked varieties, but let’s face it, baked options have a good number of not-so-great-for-you ingredients (extra preservatives and additives to make up for the lack in fat content) and often taste more like a cardboard box than a chip.

So, what do you put with your guacamole and salsa?  How do you get the flavor and taste, and not forgo the nutrition?   Food Should Taste Good may have found the answer:  Offering a variety of chip flavors, they are a company that seems to have mastered the concept that food tasting good should ALSO be good for you.  Their varieties are healthier versions of the standard classics, including potato and chive, lime, jalapeno, sweet potato and, believe it or not, chocolate.  These chips are wholesome, made with ingredients that even Grandma would recognize.  And, when it comes to fiber, they pack a decent punch per serving (2 – 4 grams).  Taste wise, these snacks are absolutely delicious and give you a much more robust flavor and feeling of satiation than your standard Lays.

My absolute favorite flavor is their Multigrain Tortilla Chips.  It contains heart-healthy flax, sunflower and sesame seeds, as well as oat fiber, brown rice and Quinoa (Personally, I’d like to rename it the “Super Chip”).  Don’t let these ingredients fool you…the healthy quotient doesn’t detract from their yumminess…if anything, it completely enhances it!

Buy Food Should Taste Good products on Amazon.

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

]]> http://www.sheerbalance.com/nutrition/a-better-chip-for-your-guacamole/feed/ 2 http://www.sheerbalance.com/nutrition/why-cost-is-a-lame-excuse-for-eating-unhealthy-food/ http://www.sheerbalance.com/nutrition/why-cost-is-a-lame-excuse-for-eating-unhealthy-food/#comments Thu, 04 Feb 2010 23:14:50 +0000 Brett Blumenthal http://www.sheerbalance.com/?p=6625 I recently watched Food, Inc., a documentary by Robert Kenner and Eric Schlosser exposing the highly mechanized food industry.  The film dives into various issues with our food supply, including the influence of government regulatory agencies (FDA and USDA), how it is controlled by a mere handful of corporations that are more concerned with their bottom line than the consumer’s health or the livelihood of the farmer, and how we have become an obese nation with childhood obesity becoming a bigger and bigger issue.

Although I loved the film and found it very enlightening, I took huge umbrage with a family of four who argued that eating healthy is too expensive and time consuming.  In the segment titled “The Dollar Menu,” the family orders dinner at a local fast-food drive-thru, purchasing $11.48 of burgers (5), chicken sandwiches (2) and soda (2 small sprites and 1 large Dr. Pepper).  The father has Type 2 Diabetes and spends $200 a month in medication.  Further, he may lose his job if his eyesight worsens due to his diabetes.

For the purposes of setting the stage, I’m not going to sugar coat this…neither the father or the mother looked to be under-nourished and although the older daughter seemed to have a healthy body weight, the youngest was definitely overweight.  Further, at the rate of the family’s eating habits, the youngest may very well be on her way to becoming obese or worse, a Type 2 Diabetic as well.

Needless to say, the family is OVER-nourished…and more specifically, over-nourished on junk.  5 burgers and 2 chicken sandwiches for 4 people?  They could be spending half of what they are spending on food if they ate less.  But, let’s focus on the real issue: These people truly believe that they can’t eat healthy because it is too expensive and too time consuming.

Cost

Let’s first tackle the cost issue.  Indulge my mathematics here…I want to prove a point:

Food Type	Cost Breakdown
Unhealthy Food	Forgetting the health care costs of the father’s health issues, and the potential health issues of the mother and possibly even the youngest daughter, let’s focus on what we know: $12 for dinner for a family of four (I’m rounding for simplicity).  Let’s assume dinner is their biggest meal, and as a result, they spend half of that on lunch and half of that on breakfast (averaging $6 for breakfast and $6 for lunch for four people). Total spend on food would be $24 a day for 12 meals (3 meals a day for four people) In Summary: $2 a meal per person
Healthy Food	My husband and I spend an average of $80 on groceries a week, made up mostly of chicken, fresh fruit, fresh vegetables, some cereal/brown rice/grains, milk and eggs…and we buy almost ALL organic.  But, let’s say we couldn’t afford organic or fresh produce, and instead purchased non-organic and frozen varieties of the same foods.  The cost would be more in the vicinity of $50 (organic can cost up to two times the cost of non-organic, depending on the item): 8 dinners (4 for the two of us) + 10 lunches (5 for the two of us) + 7 breakfasts for one = 25 meals 25 meals for $50 In Summary: $2 a meal per person

Okay, so now we know that cost really isn’t an issue: $2 a meal for unhealthy food and $2 a meal for healthy food.  The cost isn’t the issue here, the quality is.

Time

Let’s now take a look at the issue of time.  Granted, during the week it seems that it is pretty difficult for this family to cook.  Fine.  I get it.  But, if someone seriously wants to eat healthy, they can figure it out.  Here are some ways to “fit it in” to a busy schedule:

• Cook big batches of food every Sunday so that it is ready made for you when you get home every night or for you to pack for lunch and/or dinner
• Eat healthy snacks during the day.  It takes NO time to make a piece of fruit, a yogurt, a handful of nuts, some carrots and hummus, etc.
• For breakfast, eat oatmeal, cereal, yogurt or anything else that doesn’t require a lot of time cooking

Look, I understand that people don’t always know what is healthy or understand how to shop for healthy food, but I get really frustrated by people who make excuses for why they can’t eat healthy when those excuses just don’t hold true.  If you want to eat healthy, then make it a priority and figure out how to do so.  Go to the supermarket and find out what food really costs.  Get the calculator out and start making comparisons.  You’ll be very surprised to learn that healthy food can be just as inexpensive as unhealthy food…if not more so when you factor in the potential cost of health care as a result of unhealthy choices.

Have you found a way to eat healthy economically?  Have you thought about the cost of eating unhealthy food and compared it to the savings of eating healthy?

]]> http://www.sheerbalance.com/nutrition/why-cost-is-a-lame-excuse-for-eating-unhealthy-food/feed/ 5 http://www.sheerbalance.com/eco-living/have-a-green-valentines-day/ http://www.sheerbalance.com/eco-living/have-a-green-valentines-day/#comments Wed, 03 Feb 2010 16:23:45 +0000 Brett http://www.sheerbalance.com/?p=6556 While Valentine’s Day has been a time to show love to a special person in your life, the holiday has not been traditionally considered to be earth friendly. Advertisers try to convince consumers that their item will ensure everlasting happiness with no concern for the environmental impact of their products. If you want to take part in the festivities, while continuing to reduce your impact on the earth, here are some options to consider in lieu of traditional valentine’s gifts.

Cards
There are many products out in the market made with recycled material. These are a great alternative to buying newly made greeting cards. However, take an extra step and create your own card out of recycled materials. Many things we use on a daily basis can be converted into cards with a little ingenuity, like FedEx envelopes and food boxes. Be creative with your Valentine’s greeting. Your special someone will appreciate the thoughtfulness and time you spend on handmade creation.  Also, e-Cards are always a good option to consider.

Candy
Instead of traditional boxes of candy, choose fair trade and organic varieties of your favorite confections. Consider creating your own Valentine’s confections. There are many heart-shaped cake or bread pans and candy molds available to help you make something for your special one. Homemade red velvet cupcakes decorated with vanilla icing will be more appreciated by your special one than an impersonal box of candy.

Gifts
Reusable items are the gifts that keep on giving. A wonderfully unusual idea is to give your loved one a set of reusable dinnerware with the promise of more home cooked dinners to come. Noritake Colorwave stoneware is a good choice in dinnerware. They come in a variety of hues to match anyone’s dining room décor and are microwave, oven and dishwasher safe. Present your loved one with a romantic dinner basket containing the Raspberry Colorwave dishes and a bottle or organic locally made wine, if available, with dinner waiting in the kitchen for a gift your sweetheart won’t soon forget.

Flowers
If you have a backyard garden of your own, a handpicked flower in a simple glass vase would be a lovely sentiment to present to your Valentine. If you don’t have your own garden, instead of bouquets of dying flowers, consider giving a living plant, a small herb garden or seeds to begin one themselves. When choosing a plant, avoid those that are poisonous to pets if your recipient has some furry friends. The American Humane Society’s website has a downloadable list of all possible hazardous plants to household animals. A small bamboo or cactus plant are great options. They need little care and provide a lasting reminder of your consideration for the planet as well as for your Valentine.

The recommendations above show that with some creativity and planning, you can observe Valentines’ Day without unnecessary harm to the earth. You and your beloved can share a special and romantic day knowing that you have done your part this holiday to keep the planet a greener place.

]]> http://www.sheerbalance.com/eco-living/have-a-green-valentines-day/feed/ 0 http://www.sheerbalance.com/fitness/4-keys-to-a-great-exercise-class/ http://www.sheerbalance.com/fitness/4-keys-to-a-great-exercise-class/#comments Wed, 03 Feb 2010 15:25:08 +0000 Brett Blumenthal http://www.sheerbalance.com/?p=6153 Whether it is because they don’t feel comfortable using the equipment or they hate being ogled or they just flat out get bored, many people complain that they hate going to the gym.  Fitness classes, however, can be a great way to get in shape while having fun.  Personally, that was how I fell in love with exercise.

When I was a freshman in college, I started taking aerobics classes.  Mind you, this was back in the day that the Reebok Step was the newest and most popular piece of equipment.  I really LOVED this one instructor who kicked my butt, yet had me coming back for more.  I loved her class and her style so much that she gave me the “I want to teach, too, bug.”   Suffice it to say, this woman and her classes kept me interested in exercise for years to come.   As a result, I want to impart some of my wisdom on finding an exercise class that will make you love exercising!:

1. The Instructor: The instructor is a crucial element to a good exercise class.  Without them, you could be lost.  However, not any or every instructor is worth blocking off an hour in your day.  Do your research.  Ask around your gym or the facility to find out which instructors people enjoy.  Find out when they teach and try their class.  If you don’t like them, move on and find another instructor to try.  Your instructor is there to motivate you and to teach you what you need to know to be safe and effective during your workout.
2. The Class Type: If you don’t like riding a bike, then chances are you are not going to enjoy a Spin class.  If you don’t like swimming, you very well may not like water aerobics.  Find a class that is inherently something you enjoy.  If you like to dance, seek out those classes that are centered around dance.  If you enjoy using the latest exercise gadgets, look for those classes that utilize equipment (such as rebounding or BodyPump).  The key to enjoying exercise is enjoying the activity you are doing.  Don’t force yourself to take a class just because other people like it or you hear it is the latest rage.  If you don’t like something or if you aren’t having fun, move on and try a different type of class until you find the ones you like most.
3. Schedule: You are a busy person with very little time to squeeze in exercise.  Look for classes that are convenient.  If they aren’t convenient or if they fall at a time that is difficult to schedule in, you most likely won’t go or you’ll be too distracted to put in the effort.   If, however, you feel that there is no good time to exercise, stop making excuses and start prioritizing yourself and your health.  Once you build in the time to exercise, you’ll start wanting to build the time in more.
4. Results: If you don’t feel like you got a good workout during a class, you may need to evaluate whether or not it is worth your time.  Different exercise classes have different purposes:  Some are geared towards an aerobic workout (hi-lo impactg aerobics or step), others towards balance and flexibility (yoga) and others to strength training (Body Pump).  Be mindful of class descriptions and what they promise.  If you don’t think the class delivered on the promise, it may be the instructor or it may be you.  If the instructor isn’t motivating you or pushing you to work hard, you may need to look for a different instructor.  If, however, you aren’t putting in a real effort, you may want to boost your intensity or find another instructor who may motivate you differently.

Enjoy what you do to stay active.  That is what will keep you wanting to do more of it!  What factors do you consider when you are looking for an exercise class?

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

]]> http://www.sheerbalance.com/fitness/4-keys-to-a-great-exercise-class/feed/ 0 http://www.sheerbalance.com/mind-body/3-ways-to-support-national-wear-red-day/ http://www.sheerbalance.com/mind-body/3-ways-to-support-national-wear-red-day/#comments Mon, 01 Feb 2010 15:14:03 +0000 adminoff http://www.sheerbalance.com/?p=6406 Heart Disease is the Number 1 killer of women in America and to drive further awareness and donations, the American Heart Association is sponsoring National Wear Red Day on Friday, February 5th.  Get on board and help support this initiative…it’s easy!

1. Show YOUR Support: Wearing red will tell the world that you are supporting the American Heart Association’s goal to build awareness and urge women to take action to reduce their risk of heart disease.
2. Drive Awareness: