Fun, Fitness, and Fresh-air

Switch-a-roo

2009-10-18T20:57:00.003-04:00

I'm switching over to wordpress. Still the same blog, just a different site. Keep on following please :)

http://foodfitnessfreshair.wordpress.com/

Food Inc.

2009-10-18T10:00:00.001-04:00

I just recently watched Food Inc., a very insightful movie that exposed, pardon my language, our fucked up food industry. A majority of manufacturers no longer produce food with the intentions of filling our stomachs with quality food, but with the intentions of filling their pockets with money. Below are a few noteworthy facts, statistics, and profound points made in the movie.

-The average supermarket carries approximately 47,000 products. This is an illusion of choices, considering only a few oversized companies manufacture these products and market them under different names.
-The little farm images on the packaging of these products: Simply a mirage. The food isn't really coming from small, romanticized farms. It's coming from huge, machinery-filled factories.
-In the 1930's, the invention of the drive-in has revolutionized the food and restaurant industry, pushing it towards a downhill spiral.
-Only 3 or 4 large companies, such as Tyson and Perdue, control meat production. These monopolies aren't just causing problems for the treatment of the animals, but for the quality of meat produced for humans as well.
-Producing food has become highly mechanized. The factories consist of large metal equipment, turning food production from quality into assembly line manufacturing.
-Just like the mechanizing of production, that actual animals are being treated as if they were pieces of mechanical projects. Chickens are twice as big, yet slaughtered in 1/2 the time as 50 years ago. The birds are genetically manipulated to increase their breast sides. This artificial process can't be healthy.
-In traditional large-scaled factories, chickens never even get to see the sun. Talk about fully domesticating an animal and treating it as an object rather than a being.
-In fact, only one chicken farmer out of the numerous asked for the making of Food Inc. would let cameras inside their chicken coops/houses. The coop shown exposed that chickens were growing to rapidly for their bones to fully develop, making it so most of the chickens could walk little more than a few feet. It also isn't uncommon for a chicken owner to walk out of the coop with multiple dead chickens each day. And if the chickens are sick, well, they're going to the slaughterhouse anyways.
-A lot of the farmers know that the conditions of their animals are abhorrent. However, they're kept working out of the hands of the large companies because if they don't, they'll lose their contract and their debt will just keep building. One farm put it like this: "It's like being a slave to your company." The 18,000 a year a typical farmer makes isn't quite enough to work off the 500,000 loans needed for building/production costs and to have the freedom to speak out against the companies they work for too.
-Another problem is the fact that government subsidizes specific commodity foods, such as corn. One expert estimated that 90$ of the products in the supermarket contain corn, soy, or both, all products of which are subsidized by the gov.

Since corn has been made cheap due to subsidization, animals such as farm-raised fish and cows that are designed by evolution to eat other things, are being fed it in mass quantities. Feeding corn to cows, which are designed to eat grass, is causing an increase in e. coli in their feces. The cows, which are often forced to spend their day knee deep in each others feces, are carrying the e. coli infected feces with them into the slaughterhouse where it is then being transferred onto the meat Americans consume.

-The USDA doesn't have much control over the meat companies because of the cost burden the regulation would require. One woman who lost her son due to the consumption of a hamburger containing salmonella said she felt as though "the industry was more protected than her son".
-Additionally, since corn is subsidized, products that contain corn fillers, which range everywhere from soda (high fructose corn syrup), to Cheez-Its, to hamburgers are made cheaper. It's sad that you can get a hamburger for 99 cents, while a head of broccoli is sure to cost over a dollar.

Due to the standards of food, since 2000, one out of every three children will contract early onset diabetes. One half of these children will be from minorities of whom don't have the money to spend on expensive, yet healthy foods.

-Not only are the animals treated like objects, but the workers are too. Immigrants, often the main employees of large-scaled slaughterhouses, are forced to cut off the same part of the same animal all day long, making just enough money to afford the junk food they need for survival. As many as 30,000 animals a day are butchered at one single plant, causing workers fingernails to separate as bacteria spreads on their hands.

And the immigrants often get caught by police and are picked up like their criminals, while the meat companies are making millions.

-When you look at the environmental costs, health costs, and societal costs, cheap food is in reality expensive food.
-Another big issue: Genetically modified foods. Over 90% of soybeans contain a patent placed by Monsanto (A company genetically modified seeds so that its weed killer would kil the weeds around plants without actually harming the plants themselves). When you genetically modify a crop, you own it.

If Monsanto's seeds get crossed over into a farmer's crops who aren't using Monsanto products, which happens quite often, than Monsanto can take the farmer to court for supposedly trying to "steal their seeds". It's almost impossible for these small farmers to win out against monstorous Monsanto, and in doing so they'd most likely fall under huge debt.

-What's worse, GMO products aren't even required to be labeled in the supermarket. Approx. 75% of foods in the store contain a GMO ingredient. Yet it's not made easy for consumers to differentiate between these products, so they are forced to swallow these artificially manipulated ingredients.

They are trying to sell cloned animal meat without labeling. If I bought meat from the store, I certainly wouldn't want to mess with unnaturally cloned animal products.

-The good news: The organic industry is growing 25% annually.
-Additional good news: You can make a difference. The average meal travels 1500 miles from farm to supermarket. By eating locally, in season, organic, garden-grown, or farmer's market foods, you can help change the world with every bite.

Butternut Squash Soup

2009-10-17T10:00:00.000-04:00

Squash of all varieties are ubiquitous throughout the fall season. It can sometimes be hard to know what do with all these gigantic vegetable specimens. As the cold days start to roll in, using the squash to make a soup can be a great way to warm up your tummy. Simply delicious... and healthy too!

Curried Squash and Yam Soup
-1 large butternut squash (Approx. 6-7 cups when cooked)

-3 large sweet potatoes (about 3 cups when cooked)

-2 tsp olive oil

-1 cup onion, chopped

-1/2 cup celery, chopped

-Salt and pepper, to taste

-3 medium garlic cloves, minced

-1 tsp curry powder

-1/2 tsp coriander powder

- 1/2 tsp cinnamon (to taste)
-Dash of nutmeg

-4 cups vegetable stock

-1 cup water

-2-3 tsp freshly grated ginger

Preheat oven to 400 F. Bake squash and sweet potatoes whole for 60 minutes, or until soft when poked with a fork. While the squash and sweet potatoes are cooking, chop/prepare the remaining ingredients. Once done and cool enough to handle, remove the peels, seeds, and any stringy remnants from the squash/sweet potatoes and chop into slices. In a large pot heat olive oil. Add the onion, celery, salt, pepper, garlic, curry powder, coriander, and cinnamon, and cook over medium heat. Cover and let cook for approx. 8 minutes. If the onions begin to stick, add a splash of water. Add the stock and water, the squash and sweet potato slices, and ginger. Simmer for 5 minutes. In batches, transfer to a blender and puree until smooth. Return to pan, bring mixture to a boil, and then reduce the heat, cover and let simmer for 10 minutes. Add salt and pepper to taste, and serve.

-Can be topped with a dollop of yogurt/ sour cream and/or a sprig of parsley. Take advantage of all the squash this fall, and get your cooking on!

Snow Is In Store

2009-10-16T10:00:00.002-04:00

The Philadelphia Metro reported yesterday that Accuweather.com is predicting one of the stormiest and coldest U.S. winters in awhile. Due to a weakening El Nino weather pattern, an abnormal warming of waters in the equatorial Pacific Ocean, temperatures are expected to decrease across the nation while storm activity increases in parts of the U.S.

The Metro quoted AccuWeather's Chief Meterologist as saying, "The areas that will be hit hardest this winter by cold, snowy weather will be from southern New England through the Appalachians and mid-Atlantic, including the Carolinas."

That means Philly is in for some snow. It's predicted that Philadelphia could get up to 75% of their total snowfall in just two to three big storms. You know what that means...Messy road conditions and a lot of black snow.

But there's sure to be some places with some crystal white snow. My hometown will for sure have some pretty sights.

I can't quite say I'm all that excited about the winter news. I'm a summer girl myself. For now I'm going to enjoy my last few days of nice (or at least somewhat nice/not frigid) weather. As for winter, I'll make the best of it and wait for those fluffy white snowflakes to come.

Dig out those snowboots and get ready for a lively upcoming winter.

National Vegetarian Month!

2009-10-15T12:36:00.003-04:00

October is vegetarian awareness month. With the title in place, this can be a great motivator to give going vegetarian a try for at least the remainder of the month.

When done in the right way, becoming vegetarian can be extremely beneficial to your health. Because of the nature of a balanced vegetarian diet, which consists mainly of fruits, veggies, whole grains, and lean proteins, it can be a healthy aid in losing weight. Vegetarians tend to have lower BMIs and have a more conscious awareness of what they are consuming.

A vegetarian diet can also help to reduce the risk of heart disease because of the decrease in cholesterol and saturated fat that is being cut out by eliminating meat. A balanced vegetarian diet is full of fiber which promotes proper digestion and regularity. It is also linked to a decreased risk of diabetes and high blood pressure.

After all, what could be unhealthy about eating a bunch of fruits and vegetables? And that is the key to keeping a vegetarian diet healthy. Don't think you can just swap your burgers for meatless pizza and start losing weight. One still has to be mindful about what they are putting into their body. Also, it's important to be conscious about getting an adequate amount of protein. Nuts (also containing healthy fats and omega 3's), yogurt, soy, and beans and legumes are great, lean sources of protein. While eating fruits and vegetables is great, don't forget to add protein to almost every meal you consume. Proteins will help to leave you satisfied for longer periods of time and will make the transition from meat to no-meat easier.

A vegetarian diet not only does wonders for the body. It is also wonderful for the environment as well. With gas emissions and smog filling our air and global warming increasingly on the rise, every bit of environmentally friendly action is important. Farm animals used for meat emit a substantial amount of methane gas, a gas 20 times more powerful than carbon dioxide at trapping solar energy. Methane and other greenhouse gases are big contributors of global warming. Also, cows need a lot of grass to munch on. In order to make room for these big, grassy fields that farm animals require, rain forests of often clear-cutted, causing an increase in deforestation. And cow doesn't just gotta eat. Its gotta drink too. Cows and the manufacturing techniques used to process them when they're slaughtered puts a drain on our water supplies. One pound of beef requires an input of approximately 2,500 gallons of water, whereas a pound of soy requires 250 gallons of water and a pound of wheat only 25 gallons.

So give vegetarianism a try, both for you body and the environment. If a balanced diet is kept, you should feel extra energized and good about yourself for knowing you're doing your part in keeping the Earth and your body healthy.

Fuitylicious To Keep Your Booty-licious

2009-10-14T19:08:00.005-04:00

Fruit salads are one of the simplest, yet most delicious meals you can prepare. Great as a light breakfast, lunch, snack, or even dessert, fruit salads are good for almost anytime of the day. I enjoyed the one above for lunch today, and it took me literally five minutes to prepare. Cut up any fruit you have lying around and top it with any combination of nuts, granola, yogurt, cereal, or anything else in which you think fruit would pair well. If you need a little help, check out the recipe below to make the fruit salad I enjoyed earlier today. I was able to combine a variety of foods to incorporate a substantial amount of fiber, vitamins, protein, and omega 3's to keep me energized and satisfied until dinner.

Grace's Fab Fruit Salad
-1/2 apple, sliced-------------Vitamin and antioxidant power + Fiber
-1/2 banana, sliced-----------Vitamin and antioxidant power + Fiber
-1 8oz container nonfat Greek Yogurt------Protein
-5-8 walnuts, chopped------Omega 3's, heart healthy fats + Protein
-A few raisins----------------Vitamins + A bit of natural sweetness

Combine yogurt, apples, and banana in a bowl. Sprinkle walnuts and raisins on top, and voila, a healthy, yummy meal in no time. Enjoy.

Obesity Kills

2009-10-13T09:40:00.000-04:00

A study led by researchers at the Harvard School of Public Health, with contributions from the University of Toronto and the University of Washington, showed that obesity racks up quite a few preventable deaths. The scary statistic shows that 216,000 deaths per year are due to obesity. That's more than I can count on 43,200 hands!

This is a sad statistic and one that we can fix. Americans need to quit munching on potato chips while sitting on the couch, and start making green shakes to power up their feet.

Little exercise and overeating has become quite the problem. But even small changes can turn this trend around.

The New York Times asked readers to submit their rules for eating and then picked a few of their favorites. Here are some of my favorites from the list:

-The Chinese have a saying: "Eat until you're 7/10 full and save the other 3/10 for hunger." That way, food always tastes good, and you don't eat too much. -Nancy Ni

The Chinese seem to have nailed it with this quote. When you're hungry, food always tastes better. A healthy appetite can make a plate full of vegetable taste so much better. By leaving yourself just a little bit hungry, you set yourself up to enjoy a delicious meal later in the day.

-If you are not hungry enough to eat an apple, then you are not hungry. -Emma Fogt

This rule is something I relied on to help me quit snacking. Before, I used to mindlessly snack on what was often unhealthy, salty or sweet foods. Now, before I reach for a snack I ask myself, "Would I be content in eating a piece of fruit?" If the answer is no, then I know I am not hungry enough to eat a snack. I love fruit, so if I truly were hungry, I'd be satisfied. However instead, often times my mind has just become bored and has fallen astray, resulting in a craving for that sugary cookie lying on the counter.

-"You don't get fat from food you pray over." This was from a friend who pointed out that meals prepared at home, served at the table, and given thanks for are more appreciated and more healthful than food on the run. - Carol Jackson

I feel extremely fortunate to have had a mother who instilled into me the idea of family dinners. Throughout grade school and leading all the way until the end of high school, my family would come together on week nights to share a family dinner. After speaking with my friends, I have found that this isn't that typical anymore. More and more, people are eating on the couch, in their cars, while running to class, etc. etc. Instead of taking the time to sit down and turn meals into social, sensual rituals, people are mindlessly shoving food down their throats while on the run. This is a factor that I believe has greatly contributed to our obesity epidemic. When you're not sitting down to really taste and enjoy the food in your hands, your mind doesn't fully compensate for it, leading you to want more and more food. Also, home-cooked meals almost always tend to be healthier than those you can get out. Americans need to return to the sit-down meals, and leave driving for the car.

-Don't eat anything that took more energy to ship than to grow. -Carrie Cizauskas

Eat local. Load up on veggies. Cut back on processed foods. Grown your own food and burn your own calories while doing it. Enough said.

-Avoid snack foods with the "OH" sounds in their names. Doritos, cheetohs, fritos, tostitos, hostess ho hos, etc. -Donna David

This is often quite true when it comes to snack foods. Doritos, cheetohs, and many of the other OH's are loaded with artificial colorings and processed ingredients, as well as fat and calories. Unless it's a whole grain cheerio, skip the OH's.

-I am living in Japan and following these simple rules when preparing each meal: GO HO- Incorporate 5 different cooking methods (steamed rice, simmered vegetables, grilled tofu, sauteed vegetables, raw fish, etc.) GO SHIKI- Incorporate 5 colors (red, white, green, black, yellow) GO MI- Incorporate 5 flavors (Sweet, sour, salty, bitter, spicy). While it might look like a lot of work, it is actually very easy and helps with menu planning and shopping. - Yukari Sakamoto

Japan is one of the healthiest and slimmest nations. While they traditionally tend to eat a lot of healthy foods, such as brown rice and seafood, the technique above proves just why the Japanese can stay so thin. By satisfying an array of senses, one can feel more content, making it easier to stop after just one helping. The technique described above employs visual, textural, and taste differences that work towards satisfying each sense. By having a variety of textures, tastes, and colors, the mind and tastebuds won't have any missing part in which to yearn.

Use these rules to help you become a mindful eater and get the most out of your meals. Take time to fully savor and enjoy each bite that you take. This will require you to stop all else that you're doing, pop a squat, and bring your entire focus to the present moment, fully engaging in what you're eating. Yes, this is one time where it's unquestionably okay to take a seat. It's often said that next to sex, food is one of life's greatest pleasures. We certainly wouldn't want to rush through our sexual escapades, so why do we seemingly persist on rushing through our food?

Eat Your Oats

2009-10-12T09:36:00.007-04:00

I'm always looking for a way to jazz up my oatmeal. I've been eating oatmeal since I was, well, born. Although once in awhile I do enjoy a nice bowl of plainly seasoned oatmeal, plain can get old pretty quickly. Luckily, there are plenty of easy ways to spice up those heart-healthy oats.

I went home this weekend and got a chance to pick some apples at the orchard up the road from me. After waking up the next morning, I decided the apples would be the perfect compliment to my oatmeal.
This simple and delicious breakfast is similar to apple pie, except a whole lot quicker and healthier.

Fried Apples

-5 medium apples (Whatever variety is in season or looks best), peeled and thinly sliced
-1 Tbs. oil
-1 tsp. cinnamon
-Honey, to taste
-Salt, to taste

Heat the oil in a large skillet pan. Add the apples and cinnamon and cook until soft, approx. 15 minutes. Sprinkle with salt and drizzle with honey. The amount of honey will vary depending upon the variety of apples used. Sour, cooking apples such as Granny Smith may require more honey than a sweeter variety such as Jonagold.

Serve alongside oatmeal and enjoy!

Fall Is Beautiful

2009-10-11T09:31:00.015-04:00

Take 5

2009-10-10T09:35:00.000-04:00

"Pausing is something I do more often now.. And I pray or meditate --or do both-- everyday." -Oprah Winfrey

While eating my oatmeal this morning, I picked up a book that just happened to be lying around titled The Best Life Diet by Bob Greene. The foreword was written by Oprah Winfrey, describing her personal battle with weight. I think the quote above, about pausing in life, is one of the most essential tools in losing weight or dealing with almost anything in life.

While I'm not overweight or looking to go on a diet, like numerous Americans I do have the problem of eating when I'm bored. I've struggled with this habit since I was in high school, when homework got tedious and less interesting and girls started getting more conscious of their weight. Often times today, whenever I'm sitting and working on a boring project, my mind is triggered and starts repeating distracting thoughts of food. While I used to use food as a distraction, I now much more often used simple breathers/breaks to overcome my straying mind.

I used to snack all the time. I have a high metabolism due to being very active, so it never became too big of a problem when it came to my weight. However, it did pose a personal problem when it came to my appetite at meal times. As my snacking habit became more frequent (and as more boring homework was loaded on), I started to notice that I'd never really have a strong appetite when it came to actually sitting down for a meal. This was something I didn't like. Nothing is better than sitting down to a full meal when you're really hungry. But when you fill up on snacks all throughout the day, it's just not nearly the same. So I began cutting back on my snacking. This was hard considering it had become such a habit.

But when I really started to work on this was also around the time I set off for Yogaville. I went to Yogaville to become certified as a yoga teacher. I left the place after not only receiving a teacher's certification but after learning more about life than I could ever comprehend. During my time spent there this summer, one of the main things that was instilled into me was the importance of taking pauses in everyday life. I have taken this tool home with me and put it to use in almost all aspects of my life.

I used to be a person that was always on the go. Go go go. That was me, never stopping to take time to notice how I was feeling. There was so much in life that I wanted to experience, and still do, that I just didn't make the time to ever take a break. It got to the point where even I realized, I was going too much. I would be frequently worn down and just needed a break. And Yogaville really helped me understand that needing to take breaks is not only natural but essential.

This idea applies to food as well. Along with my always going lifestyle, my mind was almost always going as well. So when I'd sit down to do something boring, such as busywork homework, my mind wouldn't want to think about what I was doing. So instead, it would immediately stray to something I much more enjoyed: Food. My mind was constantly used to thinking, so it had to quickly move on to something else. As I became conscious of what my mind was doing and when I found myself snacking, I began to put to use what I learned at Yogaville about taking breaks in life.

When it comes to food and weight, taking breaks to really stop and ask yourself, "Am I hungry?" "Why am I hungry?" is essential. Compulsive eating, such as eating when you're bored, can be prevented by stopping and determining what's really causing you to want to eat. Now, whenever I'm impuslively reaching for a snack, I stop for a few seconds to determine if my body really wants food or if I'm just bored/emotionally reacting to something.

Every morning, I start out with a 10-15 minute meditation. This morning pause helps to immediately set the scene for the rest of my day. It reminds me to be in the present moment and to take my time, and prevents me from instantly launching into an unhealthy breakfast, or from racing around to get ready. Throughout the day, if my mind starts racing or directing me towards junk- in terms of food/anxiety/gossip/frustration/hate/sadness/etc- I stop, take a few breathes, and determine the root of these thoughts. If all I can determine is boredom, than I'll stop the activity for a few minutes to do something fun, such as read my favorite magazine. And then I'll continue with my work, taking deep breathes whenever I feel the need to do so. Nothing is healthier than oxygenating the body with fresh air. And nothing is better than being in the present moment.

When you can bring yourself entirely to the present moment, you'll see that all of life's worries go away. All of your compulsion will go away, your depression, your need of food, blah blah blah, all gone. Instead, you become completely satifised with what you're doing in each second of the present moment.

So use this lifelong principle and apply it to food if you need to. The next time you feel yourself reaching for an unneeded snack or an unhealthy item, pause and take a breather. Maybe take a moment to simply enjoy your surroundings and absorb the beauty around you. After just a few deep breathes, I guarantee you'll find yourself no longer wanting that item, or at least have an easier time taking your mind off the item and getting back to what you're doing in the present moment. Use this principle for ANYTHING.

Have you ever found yourself upset, only to look back on it and see that getting upset was really worthless? This exact principle can easily be applied to a situation like this. Instead of falling to pieces when something "bad" happens, just accept it, take a breather, and relax yourself. Give it a try, and I guarantee you'll be happier and healthier.

Bake Sales Banned?

2009-10-09T09:00:00.001-04:00

The classic school fundraiser, the bake sale, will no longer be an option for kids in NYC. The education department, with some exceptions, has banned bake sales in New York City schools. The new policy was actually put into place last year, but it is said that this is the first year where the rules and regulations will be strictly monitored.

It's no wonder the education department started second guessing school bake sales. They reported that roughly 40 percent of the city’s elementary and middle school students are overweight or obese. All those cookies and brownies can't be good for students' physiques.

According to the New York Times, the new policy also limits what can be sold in vending machines and school stores. However, after 6 p.m., allowance of bake sales is back on. So as long as your munching down your high-calorie snacks and putting on the pounds after school, the education department is okay with it.

While the education department has addressed unhealthy snacks during in-school hours, nowhere in the policy does it mention an altercation of the schools' cafeteria food. While there is finally a movement towards schools serving healthier food of better quality, there are still few who actually do so. When I went to school, they served us low-grade chicken nuggets, greasy beef tacos, slimy lunch meat, chicken patties, pan pizza, sugary chocolate milk, off brand tasty cakes, and other such unhealthy, fatty food choices. I could make at least a 5 page list of all the crap they served us. And while I got fed up with the unable-to-swallow food they served us, I was one of the few who actually took the time to pack a lunch. While my friends often complained about the food and would have welcomed healthier options, they didn't want to spend their time (or possibly their futile reputation) making a lunch. Reasons like this show why schools need to give students a little push and serve healthy, edible choices, not just the few parents or kids who take it upon themselves to eat healthy.

According to the Centers for Disease Control and Prevention, the percentage of overweight young people in the nation has more than tripled since 1980. That statistic right there tells you that healthy eating habits need to be not only taught, but enforced in schools. Bake sales can't just be banned. Real, healthy food needs to actually be served to students.

If healthy food were to be served in the cafeterias, then maybe an occasional in-school bake sale would be okay. Instead of being condemned for health purposes, bake sales could be looked at as a fun treat that kids can integrate into their already healthy lifestyles.

Young kids shouldn't have to be going on diets, watching their weight, or deprived of traditional bake sale fundraising opportunities. Young kids should just be able to run around and be kids. But that's just the problem. In today's society, many kids aren't running around, and many parents and schools are feeding their kids crap. This makes it so fun events, such as bake sales, have to be banned.

New York is not the first area to ban school bake sales, however they do have some of the strictest regulations. Other places, such as California, have banned bake sales or at lesat put a limit on the sugar and fat content of snacks.

However, I think schools need to stop focusing their time on school treat regulations and start putting their efforts towards changing the meal that almost every kid eats- school lunch.

How to Get The Most Out of Your Veggies

2009-10-08T08:58:00.000-04:00

If you're unaware that vegetables are filled with vitamins and nutrients, then you might as well not be a human being. However, what you might not know is that the way you cook vegetables can greatly determine how much of those vitamins and nutrients you're actually taking in.

A study done in the UK showed that that boiling vegetables, particularly ones in the cruciferous family (such as broccoli, brussel sprouts, cabbage, cauliflower, kale), significantly reduces their cancer-fighting properties. Gucosinolate, which converts to isothiocynate, a cancer fighting chemical which helps to remove cancer causing constituents within the body, is almost entirely destroyed when vegetables are boiled.

Also when boiled, many of the vitamins and nutrients are lost in the water that covers the vegetables. If you must boil your veggies, save what will become nutrient-rich water for a soup or gravy.

One of the best alternatives to boiling veggies is steaming them. While the cooking process is similar- bring the water to a boil and then place the vegetables in the pan- steaming requires a steaming basket which keeps the vegetables from being saturated in the water. By filling up the pan with water so that it just reaches the bottom of the steamer basket, not as many of the vegetables' nutrients can be lost to the water. Generally vegetables lose 50% less minerals during steaming than boiling.

A study published in the Journal of Food and Science, showed that one of the best ways to retain nutrients is through microwaving the vegetables. They tested six different cooking methods using 20 different kinds of vegetables, and concluded that microwaving maintained the highest level of antioxidants. Although, I am weary of the use of microwaves as I fear we aren't quite sure exactly what the repercussions may be that come from using them. Considering people seem to be microwaving everything these days from sweet potatoes to rice to raw meat, I have made a personal choice to limit my use of the microwave. It is said that when food is microwaved, the molecular structure of that food is modified. I am simply weary of facts like that. However, if in a squeeze, it looks like it might prove to be beneficial when it comes to cooking vegetables. Though, when it comes to cauliflower, skip the microwave. The above study found that the highest loss of antioxidants came from microwaving cauliflower.

Other methods of cooking vegetables include baking and frying. While these methods are okay for some vegetables and can certainly make tasty dishes, the higher the heat used, the more nutrients you'll tend to lose. For example, frying potatoes at a high heat in order to make french fries causes them to lose up to 90% of their vitamin C.

Another way to eat vegetables, which seems to be a huge trend especially on the west coast, is to simply not cook them at all. Steaming a vegetable for just 30 seconds will alter the amount of nutrients it contains. Eating vegetables raw assures that you don't lose any nutrients from the cooking process. However, in some cases, cooking vegetables can actually enhance nutrients. For instance, healthful sulfur-containing compounds within onions and garlic are actually released through the cooking process.

Also, make sure that you're getting your vegetables fresh. Time can greatly decrease their nutrient contents, which means the longer you wait to eat the veggies, the less nutrients they'll contain. Use this tip to get you to eat more vegetables. If you have veggies in your fridge, eat/cook them!

The bottom line: it's important to eat your vegetables no matter how they're cooked. Opt for steaming, or if in a pinch for conveniance, microwaving, and try to stay away from overcooking. Make sure they still retain some of their natural vibrant colors after they're done cooking. And if you really want to ensure you're getting the optimal nutrients from your veggies, cook up some artichokes. Artichoke were the only vegetable in the Journal of Food and Science study that kept its high antioxidant level during all of the cooking methods.

Citified Jogging

2009-10-06T14:34:00.010-04:00

While I didn't yet cross off barefoot running on my mental list of things to try/do, I did accomplish another must-do, while simultaneously conquering one of my tenacious fears. Today, I took a run in the city by myself. I have always had this irrational fear of getting mugged, sexually harassed, held-up, you know, all that frightening felony jazz. This fear has gotten in the way numerous times to prevent me from being fully comfortable while by myself at school. So while I would frequently go running by myself back home, I'd never dare to do such a thing at my college in North Philly.

Coming from a small town home tucked back in the countryside, college was one of the first times where I was really immersed in city life. That's not to say I never visited the city. My parents were some of the few in my rural town who thought it important to familiarize their kids with diverse environments and introduce us to cultural settings. We would frequently visit Bal timore, which was about an hours drive. Though it was never for more than a day or night, and I was almost always accompanied by someone who knew what they were doing.

So while I was more culturally adept than a lot of my grade school peers, I never really got the chance to become comfortable in the city. That, added with the fact that I already have this inordinate preexisting fear, has made it so running on my own time at school has been quite difficult. Unlike at home, I haven't felt like I can just lace up my shoes and go for a run whenever my body/mind tells me it wants to. Instead, I spend numerous text messages and minutes of my time coordinating schedules and compliances with my own limited free time. Meaning, I don't always get to run in the best weather (for me, when it's sunny), or at optimal times. This has been quite frustrating for me considering the fact that back home I'd run anytime, day or night, whenever I felt like it. Since pretty much week one of my freshman year, I had already been missing running admist greenery, wildlife, fresh smells, and peaceful, quite atmospheres. Not being able to run on my own time made it so I even further longed for my previous welcoming outdoorsy environment, at least when it came to exercise.

But I just kept on adhering to the fact that I'd never be able to run by myself and decided it was just one of the sacrifices I'd have to make if I wanted to live in the city. So today when I felt like taking a run, I shot one of my running partners a text asking him if he could join me. He replied that he was swamped with work. I looked out the window: Sun shining, cool, fall breeze, about 70 degree perfect running weather. That was it, I made a quick decision to put down my phone, stop wasting my time looking for other available running partners and threw on some running clothes. This was a big step for me, considering that even when I run with partners and get a few feet ahead of them, I get scared witless. But this time, I was determined to take a run in the city, by myself, without getting robbed, raped, or murdered.

I decided I'd stick to the main streets, and in broad daylight I convinced myself I'd be fine. However, the whole way down the stairs leading out of my apartment, I was thinking to myself how nerve-racking my run was going to be and how I would never be able to get into a relaxing rhythm. But still, I needed to do this, for myself.

So I hit the pavement and started running. Turned down the first street to start racing through the first, and some of the worst, blocks of my run. The streets were crowded, and immediately I felt pretty safe. In fact, there were so many people on the streets, that instead of finding them comforting, I wanted them to get out of my way so I wouldn't have to keep dodging them!

Except for a couple cat calls, I made it past the "ghetto" blocks and into Center City. And even while striding through the impoverished North Philly blocks, I didn't really feel scared. There were numerous other bikers out on the street and a lot of other people doing what I was doing: Simply enjoying the nice day outside.

It's amazing how much you notice when you run solo. Not being engaged in conversation or concentrating on speaking while breathing at the same time, I was able to notice so many details of my surroundings. Like how beautiful the architecture and landsacape of the historically renovated Eastern State Penitentiary is. Or the somewhat inviting shopping strip I had never noticed before, in a place that I had previously deemed nothing but dirty, desolate "ghetto". Welcoming shopkeepers stood at their doors, and smiling kids and adults chatted on their stoops. While I was stopped at traffic lights, a few cars even hit their brakes to let me J-walk (J-run) across the road. This is something that's never happened to me before while running with a partner.

On one street, I witnessed someone (surprisingly not me) who stumbled on the sidewalk and fell flat on their stomach. However, within less than a few seconds, several strangers gathered around to help the man up. These types of little interactions prove that the city truly can be a beautiful place.

While you wouldn't have found me looking straight into the eyes of everyone I passed, I did manage to squeeze out a few hellos, especially to those amiable-in-an-unpedophile-way passerbyers. I felt at ease and was completely happy with my decision to spend an hour of my afternoon outdoors, alone. Time to think, time to be, time to enjoy myself.

So after running through several blocks of the ghetto, weaving through countless people, passing the 90 flags on the Benjamin Franklin Parkway, impersonating Rocky and running up the Philadelphia Museum of Art steps, and swinging by the cutesy town of Fairmount, I made it back to Temple University, 5 miles later, safe and sound.

For now on, if I want to take a run, I'm taking a run. Since I've grown accustomed to running with a friend and have even taught myself how to run and talk (all at the same time haha), I'll probably still see what my running buddies are up to. But a "no" won't prevent me from running on my own and enjoying the great outdoors. And who knows, I had such a great time today, maybe I'll be taking more planned solo runs in the future. The outdoors is what keeps my sanity in tact.

Lose the Shoes- A Barefoot Run

2009-10-05T21:02:00.003-04:00

The other week when a guy in my outdoor club overheard that I am a runner, he asked, "Want to run barefoot with me on the indoor track?" I responded by giving him an odd look, giving him time to start explaining himself. He told me about a book titled Born to Run written by Christopher McDougall that addresses the issue of running barefoot, a book of which lead my fellow outdoor club friend to losing his shoes upon running.

While the book is still on my list of must-reads, I went home and googled the book to obtain a brief synopsis of what it's all about. In the book, McDougall takes his readers on a journey to the Mexican lands of the Tarahumara Indians. Through watching this idegenous tribe of Mexico, McDougall discovers that our modern-day running is entirely all wrong. The Tarahumara Indians could possibly be the world's greatest distance runners, and one of the key reasons for this may be linked to the fact that you won't see any restricting, cloppy running shoes strapped to their feet. Instead, the tribe is said to wear thin sandals and to be able to remarkably run hundreds of miles without getting hurt.

McDougall stays in Mexico for a period of time in order to uncover the secrets of the Tarahumara, as he prepares himself for a 50-mile marathon. After his experience, McDougall now makes the case that running barefoot is the way to go. He says that running shoes make our strides sloppy and ruin our form. A New York Times gave the barefoot running a try and quoted in an article that his "running form changed immediately". He said, "I was landing gently on the middle and balls of my feet rather than striking with my heel. I was more upright than before. My stride was shorter. I didn’t make any changes consciously; they just seemed to happen on their own."

While running barefoot may look a little strange, it is believed to ultimately prevent injuries. Running shoes may increase the risk of ankle sprains and chronic lower leg injuries, whereas running barefoot is said to particularlly strengthen the ankles and muscles of the legs. By landing on the balls of the feet, the ankles are further protected.

To learn more about this issue, I would say read the book, which is definitely on my list of things to do. And while running barefoot may help prevent injuries, experts say it's best to start slow in order to acclimatize the feet. Although I like to walk around barefoot as much as possible, most Americans, including me, are stuck in shoes almost 24/7. While careful observance during running can help avoid hitting any rocks or other objects that could cause punctures to the feet, they still won't be used to working the neglected muscles, which is why it's best to slowly include barefoot runs into your weekly routines. Lightweight, form fitting shoes, such as Nike Free or Vibram FiveFinger, shoes can also be worn, creating a similar effect to that of running barefoot. The thin shoes will similarly allow the feet to absorb shock and balance the impact from the ball of the foot rather than the heel.

I'm always looking for ways to spice up my run and considering I love being shoeless, this upcoming trend may be the perfect way for me to do that. Kick off your shoes, put it on your mental list of new things to experience, and give it a try, and then maybe we can swap stories.

Prudently Pick Your Potato

2009-10-05T08:20:00.003-04:00

When it comes to potatoes, not every one is created equal. Sweet potatoes by far outshine regular potatoes when it comes to your health. In fact, according to the Center for Science in the Public Interest (CSPI), those orange, candy-like potatoes rank #1 among all other vegetables.

One of the main differences between sweet and regular potatoes is that sweet potatoes have a low glycemic index rating. This means that they are digested slowly, allowing blood sugar to rise at a gradual rate. This makes the consumer feel fuller for a longer period of time. Potatoes on the other hand have a high glycemic rating, causing the blood sugar to spike upon eating them. High glycemic foods can be taxing on the body, whereas low glycemic foods help maintain steady energy levels. Low glycemic index foods promote weight loss, a decreased sensitivity to insulin, a decrased risk of heart disease, and lower cholestorol levels.

Sweet potatoes are about twice as high in dietary fiber as a typical Russet white potato. So although they seem very sweet and sugary, the fiber slows the release of the sugar preventing any harmful spike in blood sugar.

Both types of potatoes contain substantial amounts of nutrients. However, sweet potatoes are more concentrated with antioxidants, such as vitamin A containing twice the daily recommendation of the vitamin. They also have plenty of vitamin C, manganese, iron, vitamin B6, and potassium. Both the vitamin A & C within sweet potatoes help to get rid of cancerous free radical molecules which damage cells and cell membranes.

Another distinct difference is regular potatoes are part of the nightshade family. Vegetables that fall under the nightshade family, which include green peppers, eggplant, and tomatoes, are often associated with triggering arthritis flare-ups. Nightshades also contain alkaloids of which can trigger allergy-like symptoms. For those with arthritis, many nutrtionist recommend staying away from nightshade vegetables all together, making sweet potatoes a better choice.

Regular potatoes are also often prepared in ways that contain a lot of fat and calories, such as greasy french fries, buttery mashed potatoes, mayonnaise-y potato salad, and addictive potato chips. While all of these are certainly tasty, they pretty much all contain a lot of fat and salt, making it an addictive combination which can often lead to overeating. If you are going to eat regular potatoes, make it simple by steaming them and adding a little olive oil, S&P.

Sweet potatoes are extremely easy to prepare considering they just taste naturally delicious. Simply wrap a sweet potato in aluminum foil, and bake at 375 degrees for 45-60 minutes. Once the potato is soft enough to mash, remove from the oven. Add a little salt and maybe a dab of butter or drizzle of olive oil and enjoy. I can eat sweet potatoes like this for breakfast, lunch, and dinner. And make extra because they're even good left over without even having to heat them up. However, to reheat them, simply nuke them in the microwave for a minute or so.

You can also chop sweet potatoes into cubes, place them on an aluminum lined baking sheet, and top them with a little cinammon and maple syrup and let them caramelize in the oven.

Or to make savory sweet potato fries, check out this recipe from Women's Health magazine:
Spicy Sweet Potato Sticks
Peel 1 sweet potato and cut lengthwise into 3 or 4 pieces, then cut each piece lengthwise into finger-size slices. Add 1 tablespoon olive oil to a bowl and toss with potato to coat. Add a pinch of salt and pepper and 1 tablespoon chili powder blend, paprika, or chipotle steak seasoning. Toss again to coat. Spread potato sticks evenly on a baking sheet and roast at 400 degrees F for 30 minutes, turning them once halfway through. Makes 1 serving.

Beware: Poo On Your Meat

2009-10-04T11:15:00.000-04:00

Since I am a pescetarian (a vegetarian who abstains from eating all meat with the exclusion of seafood), I luckily don't have to worry about what's going into my hamburgers. My "hamburgers" usually consist of beans or soy products that aren't as likely to be contaminated with harmful bacteria such as E. Coli. (Interested in trying a good meatless burger? Try Flame-Grilled Boca Burgers. Boca's breakfast 'sausage' links are also really tasty.)

However, for those of you who do occasionally indulge in a hamburger, you may want to beware of what you're ingesting. While I certainly don't condone those who eat meat, nonvegetarians definitely need to be more careful when it comes to handling and purchasing foods. The New York Times, recently published an article that exposed the meat industry in their process of making hamburger meat. What the article had to say wasn't all that pretty...

The article was a little lengthy, so I'm going to highlight some of the important and of interest points, much of which could be of concern to any meat-eater.

The NY Times constructed the article around Stephanie Smith, a woman who ingested a burger containing E. Coli and as a result is now paralyzed from the waist down. Doctors also say that her kidneys are at a high risk of failing. The human body contains two kidneys that work to remove waste from the blood of which is then transported out of the body when we urinate. Kidney failur can cause longer term disability or even death. One kidney must remain functional in order to survive. Doctors say that most likely Ms. Smith won't ever be able to walk again.

According to the NY Times, most patients are able to recover from E. Coli toxification. However, in the worst cases such as Smith's, the bacteria can penetrate the colon wall, damaging blood vessels and causing clots which can lead to seizures. The seizures can be so intense that they can inhibit the brain from properly function for periods of a time. Even in less severe cases, patients are almost always sure to become sick. According to WebMD, ingestion of E. Coli O157:H7, the strain that causes food-borne illnesses, will cause symptoms such as severe stomach cramps, nausea, vomitting, and diahrrea. If the illness doesn't reach a severe stage, symptoms will generally last for about a week or so.

So how is E. Coli getting into market-sold products? The NY Times did a large examination of the meat industry to try and answer this question. They found that hamburger meat sold at the supermarket is almost always a blend of different grades of meat from various parts of the cow, coming from numerous slaughterhouses. Food experts say that the cuts of meat used are particularly vulnerable to E. Coli contamination. Cargrill, the company that processed the meat of which contaminated Ms. Smith, used a large blend of meats which allowed them to spend 25% less than if they used cuts of whole meats. While they may have initially saved some money, this ensued several multi-million dollar claims by some of the people who got sick.

The ingredients Cargrill used came from slaughterhouses ranging from places like Nebraska, Texas, South Dakaota, and all the down to to Urugway. The largest and cheapest component used in making ground hamburger meat is beef trimmings, which contain 50% fat, 50% meat. The article stated that in large grocery store chains such as Publix Super Markets, in order for customers who want to make a hamburger from meat obtained from whole-cuts, they'd have to purchase a steak and have it specially ground, said a Publix spokesperson.

The low-grade meat trimmings are cut from areas of the cow that are more likely to be contaminated by feces (Poo). The cattle in slaughterhouses are often smeared with traces of feces that harbor E. Coli. In order to keep the feces from contaminating the meat, the cattles' hides, which are particularly close to the outer trimmings obtained from the outer surfaces of the carcasses, must be very carefully removed. This can easily be slipped up, as the large clamps holding the hide often slip and smear feces onto the meat. Also, it's easy for workers to unintentionally spread feces to the meat they are handling as they quickly and often unmindfully slice away the hides. Inspectors have said that E. Coli are also particularly present at the intestines gutting stations within slaugtherhouses.

And while slaughterhouses and meat processing plants can't quite be compared to the conditions of extreme squalor described in Upton Sinclair's The Jungle, the environment is by far still not adequately clean and pristine. Inspectors at Cargrill found large amounts of meat patties thrown on the floor, old bits of meat hanging of meat grinders, and workers dumping indedible meat on the floors beneath production lines. None of this speaks of healthy sanitation to me.

The NY Times reported a survey taken by the Agriculture Department of more than 2,000 plants that taken after the Cargill outbreak. The survey showed that half of the grinders did not test their finished ground beef for E. coli, and a measly 6 percent said they tested incoming ingredients at a very measly least amount of four times a year.

While there is no federal requirement for grinders to test their ingredients for E. Coli, a lot of companies do set their own standards and testing. However, many companies such as Cargrill, don't even follow their own safety programs, the same ones they made. The reason that federal requirements haven't been made is because industry officials claim that the cost of testing could unfairly burden small processors and that slaughterhouses where the meat is purchased already test for the pathogen. However, meat is a delicate food when it comes to bacteria growth. You would think that it would be more important for thorough standards to be set so that vicitims such as Ms. Smith wouldn't have to worry about what they're buying or eating from the grocery store.

A direct quote taken from the NY Times article stated this: "Dr. Kenneth Petersen, an assistant administrator with the department’s Food Safety and Inspection Service, said that the department could mandate testing, but that it needed to consider the impact on companies as well as consumers. “I have to look at the entire industry, not just what is best for public health,” Dr. Petersen said."

Isn't public health more important than the industry's financial gain? Without health, money means nothing. And clearly, being sued for multi-millions isn't doing much for companies in terms of finance.

To make matters worse, many slaugtherhouses won't sell to grinders who test their meat. Slaughterhouses fear that one grinder’s discovery of E. coli will set off a recall of ingredients they sold to others. So basically, they don't care if they are selling contaminated meat and harming customers as long as they can continue selling their products. Taken from the Times article: The food safety officer at American Foodservice, which grinds 365 million pounds of hamburger a year, said it stopped testing trimmings a decade ago because of resistance from slaughterhouses. “They would not sell to us,” said Timothy P. Biela, the officer.

These cases don't help to cast capitalism in a good light. Workers at Greater Omaha, another meat processing company, filed a suit against the company saying that they weren't getting paid for the time they spent cleaning contaminants off their knives and other gear. Greater Omaha is contesting the suit...but if this is true, most likely workers aren't paying attention to the details of cleaning their utensils, meaning bacteria is probably left to reside on them.

The Times found that even the safe handling instructions of meat can not enough fully prevent the bacteria of meat from spreading in the kitchen. The E. Coli pathogen is so powerful that it can cause illness from just a few cells left on a counter. “In a warm kitchen, E. coli cells will double every 45 minutes,” said Dr. Mansour Samadpour, a microbiologist who runs IEH Laboratories in Seattle, one of the meat industry’s largest testing firms.

While companies treat their fatty trimmings with ammonia, yes, ammonia, it is often still not enough to prevent E. Coli contamination. The bottom line is this: Be weary when buying any meat, especially meat that is highly processed. It's generally best to get meat from a local butcher of whom you can get to know. Also, free-ranged, organic meat is generally safer and prevents less animal cruelty living conditions. While it may cost you a few extra bucks, the money is worth your health and your conscious.

Here's my only vegetarian pitch...If you're going to eat meat, maybe try consuming a little less of it. Especially if you have you're own garden, you don't have to worry quite as much when you're cooking up simple, unprocessed veggies and beans. Stick to the basics and your mind and health is generally worry-free.

To read the whole NY Times article, go to: http://www.nytimes.com/2009/10/04/health/04meat.html?pagewanted=1&_r=1&th&emc=th

Healthy Snacking

2009-10-02T16:42:00.000-04:00

Snacking can be healthy when done in the right away. That means, staying away from high fat, empty calorie snacks, and opting for something with a little bit more fiber and/or protein. Sometimes snacks are the perfect pick-me-ups and can keep you from overindulging later in the day. Check out the following healthy picks that will be sure to leave both your brain and tummy satisfied.

Salty
-1/4 cup of dried, unshelled edemame- These come in a variety of flavors. If you're looking for something simple, try the sea salt. If you want a little kick try my favorite, wasabi. One serving has a mere 140 calories and a whopping 14 grams of protein.
-1/4 cup of hummus with a few baby carrot sticks- I am absolutely in love with hummus. In high school, I ate hummus sandwiches like other people at PB&J, nonstop. This creamy, mediterranean dip is primarily made out of protein-packed chickpeas and heart-healthy fat containing sesame tahini. This snack is guaranteed to leave you completely satisfied, with only an added 80 calories to your days consumption.

Sweet
-One 8oz container of Fage 0% Greek yogurt with one tablespoon of honey- Greek yogurt is particularly dense and creamy, even without the fat. Add a tablespoon of honey and the snack comes to 180 calories (energy) along with a full 20 grams of protein. Mmm.
-Two individually wrapped Dove Dark Chocolate squares- Costing just 84 calories, the individually wrapped squares assure that you won't down a whole candy bar. Plus, a little dark chocolate can actually be good for you. And, when it comes to dark chocolate, a little goes a long way in making your tastebuds satisfied.
-An apple or banana- You can't go wrong with a piece of fruit. Typically containing around 80 calories, nature's sweet candy is filled with fiber and nutrients. Heck, if you're really hungry, indulge yourself in two pieces.

Savory
- One tomato, sliced and sprinkled with 1 oz. feta cheese- This 100 calorie snack is the perfect combination between juicy, salty, and savory. Add some basil for a little extra punch of flavor.
-Zesty BBQ Soy Crisps- Crispy and savory like BBQ potato chips, without all the greasy fat. Try a brand such as Genisoy which enhances their crisps with soy protein. One serving packs just 120 calories and 7 grams of protein.

So the next time you reach for a snack, skip the Doritos and the gummy bears and try out these options, which are more nutritious but equally as satisfying. Determine if you're craving something salty, sweet, or savory and give it a go. There are tons of snacks that aren't on this list that are just as healthy and delicious. When it comes to snacking, aim for something under 200 calories with at least 2 grams of fiber or 6 grams of protein per serving.

Breast Cancer Awareness Month

2009-10-01T22:31:00.001-04:00

In light of Breast Cancer Awareness Month, I've posted a story below that I found today in the Philadelphia Metro. The inspirational story of which centers around a dragonfly has given strength to numerous families coping with cancer. This is a story that everyone can take something away from.

Once, in a little pond, in the muddy water under the lily pads, there lived a little water beetle in a community of water beetles. They lived a simple and comfortable life in the pond with few disturbances and interruptions. Once in a while, sadness would come to the community when one of their fellow beetles would climb the stem of a lily pad and would never be seen again. They knew when this happened -- their friend was dead, gone forever. Then, one day, one little water beetle felt an irresistible urge to climb up that stem. However, he was determined that he would not leave forever. He would come back and tell his friends what he had found at the top. When he reached the top and climbed out of the water onto the surface of the lily pad, he was so tired, and the sun felt so warm, that he decided to take a nap. As he slept, his body changed and when he woke up, he had turned into a beautiful blue-tailed dragonfly with broad wings and a slender body designed for flying. So, fly he did! And as he soared he saw the beauty of the whole new world and a far superior way of life to what he had never known existed. Then he remembered his beetle friends and how they were thinking by now he was dead. He wanted to go back and tell them and explain to them that he was now more alive than he had ever been before. His life had been fulfilled rather than ended. But, his new body would not go down into the water. He could not get back to tell his friends the good news. Then he understood that their time would come, when they, too, would know what he now knew. So, he raised his wings and flew off into his joyous new life! - Author Unknown

Moral of the story, never give up. And if you fail at something, don't automatically consider yourself a failure. Sometimes being unsuccessful is what's actually meant to be and something even more wonderful will come your way. So never give up on life. There's so much to learn, so much to experience. The world is beautiful and has something different yet great to offer to each and every person it breathed into existence. Don't be afraid to take chances like the dragonfly did, and get out there. Experience the world in a whole new light. You'll be surprised what life really can encompass. Always live on the plus side of life...just that simple change can turn your world upside down (more like right side up), and shine light into your life. And as always, like the dragonfly, get your butt outside to experience and take in the Fresh-Air!

A Week in My Life

2009-10-01T09:12:00.000-04:00

For a class project I had to document a typical week in my life. Check it out, and you'll notice I live a pretty active, vegetarian lifestyle, which may help give you an insight into the theme and credibility of this blog. Take a moment to reflect on one of your typical weeks. Is it a good reflection of you? If not, you might just want to change/shift something in your life.

The dorm room where the majority of the time I spend inside takes place.

Two of my best friends, Deirdre and Max, hang out for the evening in my apartment.

As I venture out of my apartment, I like to lace up my shoes and "hit the ground running".

I also frequently hit the courts where I enjoy playing a good game of tennis.

My love of staying outdoors and being active leads me to Temple's outdoor club. This is one of our weekly gatherings.

As an active girl, my body constantly needs refueling.

In the evenings, my roommates and I enjoy cooking. I specialize in vegetarian cuisine and often make dishes like rice and beans, as shown above.

Deirdre and I like to restock our refridgerator with local produce. We often venture out to Philadelphia's farmers markets, like the one shown above which was held on South Street during Philly's Green Festival.

To wind down and rejuvenate myself after my often busy days, I love to practice yoga.

DDDD Dangerous Deficiency

2009-09-29T16:00:00.000-04:00

A few months ago after going in for a checkup, my alternative-based doctor added another vitamin to the list I'm already taking. On top of the Vitamin C, B vitamin complex, and calcium, she recommended I take a daily Vitamin D capsule. She warned me that although I spend much of my time in the sun, the majority of Americans aren't getting enough Vitamin D. Since I don't drink milk and only eat eggs and fish occasionally, all foods that are rich in Vitamin D, I am likely one of the Americans deficient of Vitamin D.

According to Scientific American, 3/4 of American's adults and teens are deficient in vitamin D, and CNN reports that 70% of America's kids are below recommended levels.

Vitamin D's primary role is aiding in the absorption of calcium, helping to support strong bones. Vitamin D has also been linked to protecting against osteoporosis, diabetes, hypertension, and certain cancers and autoimmune diseases. CNN reports that for children, low levels may increase the risk of heart disease later in life.

Since Vitamin D plays a role in bone metabolism, it is essential that growing children and athletes involved in hard-impact sports are getting enough of it. However, studies have shown that most likely, neither group is meeting adequate levels. A study done by the National Institutes of Health tested 18 gymnasts for vitamin D and found that 15 of them had levels lower than the recommended guidelines. The study went on to conclude that athletes should probably be tested for vitamin D levels.

So how can one get enough vitamin D? Well, vitamin D, also known as the sunshine vitamin, can only be made when the body is exposed to sunshine. It is said that in Northern latitutdes during the seasons of spring, summer, and fall, as little as 15 minutes of sunshine a day will provide adequate amounts. I found this to be interesting considering my doctor received tests saying I indeed do have low "D" levels. With so many Americans being deficient, are we really not spending at least 15 minutes in the sun a day? I find this to be hard believe. But anyways, there are other ways to ensure that you get enough vitamin D. Most milk is enhanced with the vitamin, and foods such as salmon, sardines, shrimp, cod, and eggs also contain a fair amount. Many experts also recommend taking a supplement. Since my tests showed I had a deficiency, my doctor has me taking 5000 IU a day, however there are many supplements that contain lower amounts such as 500-1000 IU. In general, most nutritionists say that doing a combination of getting enough sun, eating D-rich foods, and taking a supplement is best.

The National Academy of Sciences set upper intake levels for children and adults at 2000 IU daily. The National Academy of Sciences also set the adequate daily amount of Vitamin D at 200 IU for children and adults up to age 50, 400 for adults ages 51-70, and 600 for those 70 and over. However many experts recommend much higher amounts, and these amounts are subject to raise, with new adequate amounts expected to be put out in May 2010. Also, many studies have shown that higher levels are particularly important for certain groups of people. The groups consist of those living in northern areas such as the Pacific Northwest or the New England states, those who are obese, and people who often stay indoors due to professions or personal habits such as an excessive use of sunscreen. African Americans and those with naturally darker skin are also recommended to intake higher levels because these people have more melanin or pigment in their skin, making it harder to absorb vitamin D coming from the sun. The recommended amount for above groups of people is at least 1,000 IU per day.

If you fall in any of the above categories, or fear that you may be lacking vitamin D, talk to your doctor about taking a supplement. Vitamin D is important in more ways than one, and deficiencies can lead to serious damage. And as always, remember to get out there and enjoy the Fresh-Air, providing nature's natural source of vitamin D.

Satisfaction Baby

2009-09-28T19:50:00.000-04:00

Every time Monday morning rolls around, I wake up and think to myself, “Why in the world did I agree to teach this 7 a.m. yoga class?” And then every Monday morning when 8 a.m. comes around, I once again think to myself and decide, “I love this”.

Teaching yoga is just so incredibly rewarding. I walk into class feeling a little apathetic, and walk out in a whole different light, feeling entirely happy.

And I get to see my students go through this same transformation! Walking in lukewarm and half awake, they almost always emerge feeling calm, confident, and with a huge smile on their faces.

Today on my way out I over heard two girls talking about the class. After talking about some of the positions, one girl started commenting on the shoulder stand. “When she went up into that upside down pose, I was like I’m never going to be able to do that,” said the girl in reference to me demonstrating the pose. “And then I did it!”

It is this kind of conversation that is extremely gratifying to hear. To know that you are helping people over come their fears, anxieties, troubles, etc. makes you feel great. Yoga is like a miracle “drug” and to be able to teach this to others is amazing. And while nothing is good when done out of moderation, yoga is one addiction that won’t be too harmful.

On my walk back today from the gym where I teach, I thought to myself that this is the kind of job I want to find. I want to get into a profession that is this rewarding. I want to help people. I want to make a difference. I want to see people become happy and healthy. Although I don’t think that being a doctor would be for me, I can definitely see why someone would go into that profession. While they often have to deal with hardships, they too get to see these kind of miracles everyday.

As I continually search for what I want to do with my currently underway journalism degree, these principles will be in the back of my mind. How can I make a difference, how can I help the world? While there are so many ways to do this, I want to find the angle that is right for me; one that feels as good as it feels to me when I finish teaching a yoga class.

As for now, I’m going to go do some yoga and meditate on these future exciting endeavors.

Swine Flu Update- Should You Get Vaccinated?

2009-09-28T08:43:00.000-04:00

The swine flu is still being heavily talked about in the news. Although many health experts have confirmed that the swine flu poses no more of an imminent danger than the regular seasonal flu, the topic is still causing many Americans to breakout in a non-flu sweat. If you're wondering whether you should get vaccinated, here's what the CDC (Center for Disease Control and Prevention) has to say about the issue:

Get vaccinated if...
-You are worried about becoming ill or transmitting the influenza to others- (The majority of Americans are at least a little worried about getting the flu--so definitely get vaccinated if you fall under the following categories.)
-If you are pregnant or planning on getting pregnant- get vaccinated
-Have chronic pulmonary (including asthma), cardiovascular (except hypertension), renal, hepatic, hematological, or metabolic disorders
-Are caregivers of children less than 5 years old and adults aged 50 years and older

According to the NY Times, about 100 million get vaccinated for the seasonal flu shot a year. The government has ordered twice that many doses of the swine flu vaccine. If you're worried about it and want to get vaccinated, talk to your doctor about where you can get the swine flu shot. While it's good to get the vaccination as a safeguard, don't have a heart attack over the subject in the meantime.

What Not To Drink

2009-09-27T12:47:00.000-04:00

Since my latest posts have been revolved around the the subject of drinking fluids and how much of them to drink, I thought I'd continue the theme by giving the low-down on what beverages one should absolutely refrain from consuming. Drinks can really add a punch to your pouch. Often loaded with empty calories, beverages can easily cause you to put on some extra weight without you even knowing it. While drinks may be packed with calories, people don't often associate the calories in drinks as they would with food. Consuming a 155 calorie granola bar would probably leave a person feeling satisfied or at least curb their hunger, whereas a person downing that same amount of calories by drinking a can of Coke often wouldn't feel full, especially mentally. Therefore, the calories in drinks often aren't compensated for later in the day and end up being purely extra calories added into the diet.

While countless drinks are unhealthy, containing loads of sugar, artificial sweeteners, and food-colorings, there are a few that particularly stand out as being atrocious in terms of one's diet. Try to avoid consuming the following drinks, as they are loaded with calories and aren't beneficial at all to one's health.

-Venti Double Chocolate Chip Blended Creme Frappuccinno: This drink has more calories and fat than in a typical meal, containing 670 calories and 22 grams of fat. That's as much fat and more calories as two McDonald's cheeseburgers. In fact, I would tend to stay away from Starbucks in general, considering more than a handfull of drinks on the menu contain as much calories and fat as most meals on fast food menu. For instance, the hot chocolate with whip creme has a whopping total of 24 grams of fat. Is this something you really want to be guzzling down? Wake up with something a little more healthful, such as a homemade green smoothie. If you really feel the need to hit Starbucks on your way to work, opt for a cappuccino with soy or nonfat milk (about 80 calories), or simply stick to a plain cup of joe.

-Margarita- Going out for a night on the town? Well, skip this drink. With their often exotic sounding flavors and bright, neon colors, Margaritas can often sound like the drink of choice. However, they'll cost you about 400 calories, a ton of sugar, and lots of processed food colorings. And while they may look appetizing, unless you're getting them fresh such as in the Caribbean islands, they usually taste like syrupy, processed crap. Stick to something lighter such as a Mint Mojito (180 calories), a simple combination of rum or vodka, a little sugar, fresh squeezed lime and fresh mint. This drink refreshing drink is sure to leave you satisfied and walking out of the bar a little lighter than that loudmouth sipping on a candy apple margarita.

-"Juice Drinks"- Juice can be deceiving. I often find myself quickly grabbing something such as a bottle of cranberry juice at the gas station, only to find out once I get to my car that what I grabbed is not really juice at all. In fine print, labels often read "10%" juice...then list off a bunch of artificial flavorings and processed ingredients. I didn't want 90% crap, I wanted juice god damn it! Juice as it is isn't as nutritious as eating the actual fruit, but it's even worse when if the "juice" you're drinking barely even contains the fruit from which its titled. When choosing juice, make sure the bottle says 100% juice, and limit yourself to one serving size. Since juice is very concentrated, it tends to be high in calories and sugar, and unlike the fruit, it contains no fiber so it often won't make you feel full like eating an actual apple would. One small juice box often contains 100 calories which is more than if you just ate the actual fruit. If you're craving something sweet, go for the real fruit and grab a glass of water to clench your thirst, rather than downing 100 calories in a few quick sips from a juicebox.

These are just a sample of the high calorie drinks that are out there. In general, use sodas, juices, and coffee "milkshakes" as treats, rather than daily consumptions. Stick to water which is actually the best at doing its job of clenching one's thirst. If you're looking for a little variation away from your everyday water, check out these natural, low-cal, refreshing beverages.

So How Much Water Do You Really Need?

2009-09-24T18:41:00.000-04:00

As I mentioned in my previous post, there has been a constant flow of information within the past couple of years warning Americans to drink more water. While this has certainly heighten awareness helping people to consciously add what was probably some much needed water into their diet, how much does the average person truly need to drink? Should one be taking a sip every chance they get? Probably not considering my experience. I did some research to get the scoop on how often you really need to be refilling that BPA-free Nalgene of yours.

First, a few facts on why water indeed is good for you. Water helps to purify the body and eliminate toxins. What this means for you: A healthier body and better looking skin. Drinking enough water helps eliminate waste and gives the skin a natural glow. According to the Mayo Clinic, water makes up 60% of your body weight and is vital for every system in the body. Without water, the body cannot properly function, and dehydration can lead to serious fatigue. However, as I discovered, over consumption of water can also lead to a drain on the electrolytes also leading to fatigue. So what is the proper amount?

The general rule is to drink eight 8-ounces of fluids a day. However, this amount varies depending on the person. If you are more active, you'll want to replenish yourself by drinking additional water, and if you are particularly sedentary, most likely you won't need eight 8-ounces. The ultimate goal is to drink enough water to make up for the amount of water you lose throughout the day. According to the Mayo Clinic, the average adult urinates approx. 1.5 liters (6.3 cups) a day and loses about another liter through sweating, breathing, and bowel movements. This equates to needing to consume about 8 cups of water in order to replace the excreted water, hence the golden rule of drinking eight 8-ounces of fluid per day. If you're sweating excessively, drink an extra glass to replace the loss of water. If the duration of physical activity is longer than an hour and relatively intense, you made need to also find a drink or boost yourself with some sodium to replace the sodium being lost. This can also throw your electrolytes out of balance. Overconsumption of water can make it hard for the kidneys to excrete the excess water, and can even lead to dilution of the blood resulting in a condition called hyponatremia. Distance runners and endurance athletes should be mindful of this.

Another key to notice when trying to determine how much water you should be consuming is to check the color of your pee. Yeah, that's right, analyze it in terms of contrast with the toilet bowl (haha). Generally, your urine should remain clear or slightly yellow in color. If it's bright yellow, this can mean you need to be drinking more water. Unless however you are taking a multi-vitamin which can tend to color the urination as excess nutrients are eliminated.

Just remember to stay hydrated and listen to when your body is telling you it's thirsty. If you're feeling parched, don't avoid the feelings, and go find yourself a glass of water. Don't just reach for any fluids, such as soda or coffee which contain caffeine and can actually further dehydrate the body. Also, when drinking alcohol, make sure to load up on plenty of water during and afterwards.

When it comes to working out, drink a cup of water approximately 20-30 minutes before hitting the gym. Try to stay rehydrated throughout the physical activity, or refuel on a glass afterwards.

The bottom line: Drink when you're thirsty and don't avoid your body's signals.

Everything Has Its Limits...

2009-09-24T17:30:00.000-04:00

You know the common phrase "everything should be done in moderation"? Well it's the truth! Whether it's something potentially harmful such as alcohol or even something essential to life such as water, whether its being a couch potato or an exercise fanatic, nothing is good when overdone.

Don't wait to it's too late like me. After the past couple years, I've definitely learned my lesson.

This past summer, I had started feeling fatigued and getting other symptoms, such as frequent lightheadedness upon standing. After going to the doctor and undergoing multiple evaluations, we finally came to a collaborative conclusion that I might be drinking too much water.

At first I thought to myself: Is that really possible, too much H20? I mean, especially considering that within the past couple of years there seems to be article after article written about how Americans aren't drinking enough water. Is it possible that I'm actually one of the few who is not only getting enough water, but getting too much? Too much water, nature's wonder-drug?

After some deliberation, I came to the realization that yes, this was plausible, and quite possibly my problem. I began to think about how much water I would actually drink throughout the day. I quickly realized, it was an innumerable amount. Starting in the morning with a huge glass often accompanied by an additional cup of tea, and continuing throughout the day leading into the night, taking small sips of water as I tried to drift off to sleep. I was always drinking water.

I'm a pretty active girl, so I never really felt the need, or knew there was a need, to be conscious of my water consumption. I'd go to play tennis and after finishing, I'd find my huge Coleman jug that was once full of water, practically empty. Or I'd come inside to take a break from working in the garden and quickly down a couple glasses of water. Ahh, I couldn't get enough of the stuff. So refreshing, perfectly neutral and tasteless. That's what I liked about it, so pure and simple, different than any other substance a human would normally consume. And I figured, hey I'm always sweating, and Americans "never" get enough water, so I probably need all this H20. I didn't really think twice about my drinking habits.

Since I seemed to always be filling my time by doing something active, I also seemed to almost always be drinking water. Essentially, my drinking became an incessant habit. I was a "waterholic". Pretty soon, even when I wasn't doing something physically exerting I'd reach for a glass of water. If I was thirsty, I'd get some water. If I was tired, I'd get some water. If I was bored- water. If I was studying- water. If I was cooking- water. And on and on and on...Until it got to the point where I was sitting in the doctors office, probably just after drinking some water, and wondering what was wrong with me.

Apparently I had caused my electrolytes to become out of balance. All that water was flushing some pretty essential nutrients too quickly out of my body. Well, I always thought I had a small bladder, when in reality I was probably just drinking too many fluids. Who knew?

After leaving the doctors office, the following days I made a conscious effort to watch my drinking habits and become aware of when my body truly was thirsty. It was harder than it seems. I'd find myself unconsciously filling up a glass of water and only seconds later realizing I wasn't even thirsty. I'd stop downing gallons of water after running, working, and doing sports, and instead drank moderate amounts, yet almost always wanting more. While every other American was trying to cram more water into their systems, I was trying to fight my craving of wanting to drink more water. It was, and still is, especially hard for me to cut back on sipping water while I'm trying to fall asleep. Everytime my head hits the pillow, my mouth seems to miraculously become dry. Though, I'm pretty sure this is just because my body has been programmed for so long to drink during this time period.

After a few weeks of limiting my water consumption, I began to be able to become in tune with my body and realize when it truly wanted/needed water. My lightheadedness quickly started to fade and I also started to regain my energy. For an additional boost in balancing my electrolytes, I'd drink PediaLyte after intense physical activity. The drink originally intended for babies doesn't particularly taste good. In fact, it tastes terrible, like a mix between ocean water and pee, so it's better not to end up getting stuck in a situation where you need it.

While ultimately it down right sucked losing my energy and going through a neverending doctor examination process, this did ultimately teach me something. Actually, it taught me a lot. It's no lie that everything really is best in moderation. If you overdo anything, ANYTHING, somewhere down the road you'll probably be negatively effected. For instance, you overdo yoga- you'll either hurt yourself or it will become a chore and you won't love it anymore. You overdo exercise- you'll exhaust your body or injure yourself. You over do carrots- you'll turn your skin orange from consuming too much vitamin A. Nothing, no matter how good it is for you, should be overdone.

Always try to stay in tune with your body and really become aware with how you are feeling. Don't let your mind overcome the way your truly feeling. Whether you're stressed or feeling under the weather, listen to yourself and often follow your intuitions. Plus, good health is definitely one leading key to happiness. Cherish it.

In my next post, I will be writing about how much water Americans really should be drinking. While I had a problem with overconsuming it, H20 is definitely still essential to life. Unless you find yourself unconsciously drinking it 24/7, I wouldn't cut back. But maybe take a moment to look at something else you may be overdoing. Whether its work, exercise, not enough exercise, or food, just take the next couple weeks to bring yourself back into balance. That's the key to life: Everything in balance.

Beware...Excercise May Make You Gain Weight?

2009-09-23T20:32:00.000-04:00

While this might sound counterintuitive, if not careful, exercise can actually make you gain weight. Don't let all those endless miles on the treadmill or those arduous heavy-weighted squats go to waste. Be mindful of the following traps that can damage almost any gym-goers physique.

Justifying junk: Picking up a complimentary doughnut as you pass by the break room on your way into work might not sound like a bad breakfast idea after having just completed sweaty morning workout. Hungry and readily available, it's easy for one to grab and quickly devour the sugar-&-fat loaded doughnut. However, this doughnut would cost you roughly 200-250 calories depending on the brand, and up to 15 grams of fat! According to Self magazine's fitness calculator, a 140 pound person who runs at a moderate pace (9mph) for 30 minutes will burn approximately 366 calories. Meaning, if you choose to indulge in that doughnut, over half the calories you burned from the treadmill will be instantly canceled out. And it's not just being ravenous after a workout that may cause you to needlessly indulge. Many people justify spoiling themselves with junk food or late night snacks as long as they stick to a regular workout schedule. While it's okay to treat yourself once in awhile, daily indulging on junk will completely destroy your gym efforts in terms of sculpting a toned body. While the boundless aisles of chips may seem admissable when you're consistently working out (especially when going grocery shopping on an empty stomach), its best to skip them all together and wait until a special occassion, such as dining-out for lunch, to satisfy your junk food cravings. This way, the chips/pretzels/etc. will be already portioned out for you, eliminating the temptation of overindulging.

Evil & Expendable Energy Bars/Drinks: Unless you are training for a triathalon, most likely you don't need to be consuming energy drinks or bars. Sports drinks tend to be high in sugar (or controversially cancer-causing artificial sugar) as well as other processed/artificial ingredients. It would be better to get electrolytes and a few pick-me-up calories from something wholesome, like a banana. Even worse are energy bars, which are often loaded with both processed ingredients and a ton of calories. Other than the added vitamins that they are enhanced with, energy bars are essentially the equivalent of a candy bar. In fact, some candy bars such as the ones that contain peanuts actually provide equally as much protein as many energy bars. Not to mention, energy bars often taste like chalk, allowing candy bars to by far outshine them in taste. Also, if you don't read the nutrition label you can often end up consuming a whole meals' worth of calories, just by eating one bar! Popular brands of energy bars such as PowerBar and Cliff typically contain between 270-300 calories per bar. While this isn't quite a meal's worth of calories, just eating one bar probably won't leave you satisfied. Most likely you'll reach for something else, adding even more calories to the stack. The Mayo Clinic says that most high impact aerobics only burn approx. 255 calories per 30 minutes...less than what's in the typical energy bar. So stick to guzzling pure H20 instead of those sugary, food-colored drinks. Refuel by eating my favorite, a banana topped with peanut butter, giving you a kick of protein, some natural electrolytes such as potassium, and a superior taste to that of any processed protein bar.

Hungry as a Hippo: Many people hit the gym without having eaten anything, such as times immediately prior to meals. For many people, the prime times to head to the gym are either in the morning right before breakfast, or in the evening right after a long day of work/class. Often having not eaten anything for hours, people find themselves leaving the gym starving, or their stomach growling an hour or so later. This might not only leave you feeling justified in swinging by Burger King on your way home, but you may find yourself downing not only those greasy chicken nuggets, but a large french fry as well. And even if you have good self-control and consider yourself a non-fastfood junkie, you're more likely to overeat at your next meal, or reach for an unhealthy snack in between then. There's no doubt that exercise stimulates the appetite. It also burns calories, requiring food to refuel the body. However, just how many calories exercise actually burns is often overlooked. Many people assume that after a hard workout, they've burned enough calories that they can eat just about anything. This is not true. While you should consume foods containing both protein and carbs as well some healthy fats post working out, you don't necessarily need to up your intake. Drastically increasing your portion sizing will leave you looking like you never even go to the gym at all. If you're looking to maintain a steady number on the scale or to lose a few pounds, keep your portion sizes consistent, whether you've worked out that day or not. A typical hour workout will burn anywhere from 150-550 calories, depending on the intensity. In terms of food, this is not that much considering eating something healthy and low-cal like a bowl of oatmeal and an apple adds up to 200 calories in itself. For the normal gym-goer, meals don't need to be supersized and if your appetite feels like it is. To help avoid a huge spike in appetite after working out, reach for a snack an hour or two before hitting the gym. AOL Health recommends choosing a food that contains both protein and complex carbs. Try whole wheat crackers spread with a tablespoon of almond butter.

While if not mindful, exercise may lead to weight gain. However, there's no doubt that exercise is extremely beneficial and one of the key ways to actually lose weight. Just be aware that exercising can set traps that can actually cause the numbers on the scale to go up. Stick with a healthy diet, while letting yourself occasionally indulge in a treat. Don't use going to the gym as an excuse to eat a huge bowl of ice cream. Instead of connecting treats as being a reward, make them be an arbitrary moment of indulgence just because life is good. Allow yourself to take time to savor the taste and be in pure contentment. I also wouldn't let energy bars or drinks be your treat, for the simple fact that they just don't taste good. And don't think that they are actually a health food, because quite frankly they're not. Lastly, stick to moderate portion sizes and use healthy pick-me-up snacks to curb your appetite. Before downing a whole meal, eat something small and allow time to digest. Notice how you may feel a little less ravenous, and always stay in tune with your body allowing it be the guide in telling you if you really are hungry.

How to Get Down Those Veggies You Don't Like

2009-09-22T20:40:00.003-04:00

This was an interesting clip....Take a listen.

Life is Like a Box of Chocolate

2009-09-21T10:48:00.000-04:00

If there's one food that I can say I truly love other than peanut butter, it's got to be chocolate. The combination of my two favorite foods isn't bad either. Lucky for me, recent studies have shown that chocolate may actually be healthy, as long as it's eaten in small amounts. However, this still proves to be a contentious issue among health experts. Many defy claims about the health benefits of chocolate, and say that even if true, chocolate's unhealthy properties outweigh any positive benefits. I did some research to find out the real deal about chocolate: Healthy or not?

-Chocolate-eaters have increased survival rate after heart-attacks: A study done in Sweden followed 1,619 first-time heart attack patients for 8 years succeeding their first heart attack. Scientists tracked the patients' chocolate consumption and concluded that those who ate more chocolate were more likely to survive. However, while the study did account for such factors as age, obesity, sex, physical activity, and education, it didn't account for factors such as mental health.
*Chocolate contains flavanols, antioxidants of which are supposed to have a positive effect on the cardiovascular system. The flavanoids are supposed to help increase the elasticity of blood vessels as well as help prevent blood clots. This information helps to prove the study may have some actual signifigance.
*Similarly, other studies have shown that chocolate decreases blood pressure.

-You gotta go dark- While chocolate does contain heart-healthy antioxidants, similar to those in various fruits and vegetables, tea, and red wine, not all chocolate is created equally. According to the Mayo Clinic, the darker the chocolate, the more substantial the amounts of flavanoids. While those sweet milk and white chocolates may seem good to your taste buds, they're pretty much worthless in terms of boosting chocolate's healthy reputation. Fortunately, I prefer dark chocolate over other varieties anyways. If you're not a fan of dark chocolate though, I at one time could relate. At first, I only really liked milk chocolate. However, my entire family preferred dark chocolate, so that would essentially be the only treat lying around our house. After continuously sampling the dark, it eventually grew on me to the point that I don't even really like the taste of milk chocolate that much anymore (that is, unless it's paired with my fav. PB, such as in Reese's...mm). If you like dark chocolate in the least bit, making the switch won't be that difficult.

-Beware, even dark has its problems: While dark chocolate does have a significantly higher amount of flavanoids, you still can't just choose any dark chocolate. Processing methods can often notably decrease the flavanoid content in chocolate bars. To ensure that you are actually reaping the health benefits of eating dark chocolate, choose bars that have few added ingredients and limit damaging processing procedures. Try CocoaVia products, which use a method of processing that helps to limit the damaging of flavanoids. Also, choose bars that contain at least 70% cocoa. I especially enjoy Lindt chocolate, which offers a wide variety of dark options. Scharffen Berger chocolate is also a tasty option.

-Skip the milk- While you may absolutely have to have that glass of milk when munching on cookies, skip it when it comes to eating chocolate. A protein in milk binds to the flavanoids in chocolate, making them less easily absorbable. Having a dark chocolate cookie (although this may not apply anyways because of the processing, but just in case)? Pour yourself a nice glass of soy milk, and feel free to go for the dunk.

-Don't forget to limit yourself!- While all these tips and potential health benefits do sound absolutely wonderful to any chocoholic, chocolate should still be eaten in moderation. Although dark chocolate contains the same antioxidants as various fruits and vegetables, it is significantly higher in fat and calories! You're common sense and conscious should tell you that a chocolate bar a day will not keep the doctor away. The typical chocolate bar is almost 50% fat, with a signficant amount of it being saturated. You only need a small amount of dark chocolate to benefit. Instead of gourging yourself on a daily basis, save it for special occasions, or use it to replace other artificial/processed/unhealthy sweets.

More on Why You Should Take The Stairs

2009-09-20T18:46:00.000-04:00

Avoid elevators and save time, health

Students should opt to take the stairs, not get a lift.

It’s a familiar story.

You walk in Anderson Hall and file into the long line of people waiting for the elevator to arrive from the 12th floor. After collecting students and faculty from every level on its descent, the elevator finally reaches the first floor, where it quickly fills up, leaving no room for you.

“Come on,” says the little voice in the back of your head. “Why didn’t you just take the stairs in the first place?”

It’s time you start listening to that little voice.

By taking the stairs, students can simultaneously save time, the earth and their bodies. Additionally, those who climb the university’s many sets of steps aren’t taking up valuable space necessary for riders who are wheelchair-users or otherwise physically unable to take the stairs.

Unless it’s physically necessary, the elevator serves as a crutch to many who are simply lazy or ignorant of how they are weakening not only themselves but their environment as well.

As Americans’ lifestyles become increasingly more sedentary, every bit of exercise is important. As college students, we spend a lot less time being active and a lot more time sitting in the classroom.

Taking the stairs in between classes, though, makes it possible to incorporate regular physical activity into a jam-packed college schedule.

According to health24.com, a 154-pound person can burn 10 calories per minute taking the stairs. That may not sound like a lot, but walking up the stairs for a total of 10 minutes a day adds up to 700 calories per week – amounting to 2,800 calories per month.

“Taking the stairs instead of the elevator should not be considered your cardio for the day, but you will be burning more calories,” said Tricia DePoe, fitness coordinator for Campus Recreation, “and anything extra helps.”

“Think of the saying, ‘if you don’t use, it you lose it,’” DePoe added. “That can apply here.”

Climbing stairs helps to tone the leg muscles, particularly the quadriceps and buttocks, and helps serve the same purpose as those arduous lunges you may do at the gym.

A study conducted by the European Heart Journal showed an average increase of 8.6 percent lung capacity among 69 hospital employees, after they took the stairs for 12 weeks. Participants also showed a 1.7 percent decrease, along with decreases in waist circumference, diastolic blood pressure and LDL cholesterol (bad cholesterol).

Standing in an elevator won’t burn you many calories, but it can burn valuable time and different kind of fuel.

Elevators also require energy, raising the electrical bill and taking a toll on the environment. The American Council for an Energy-Efficient Economy found that elevators in air-conditioned office buildings account for 5 percent of building electricity use in North America.

Taking the stairs boosts the health of the environment and your own body, so unless you’re physically unable to take the stairs, there’s no excuse to wait in those lines. Instead, save yourself some time, burn some calories and head for the stairs.

How to Wake Up Without Needing “Joe” By Your Side

2009-09-19T10:27:00.000-04:00

Are you one of the many who finds yourself dependent on coffee in order to wake yourself up in the morning, especially if you plan on sporting a smile on your face? Does your whole day seem off if your coffee machine isn’t started first thing or if you don’t swing by Starbucks on the way to work to get your daily dose of caffeine? Well, you’re not alone. According to the National Coffee Association of the U.S.A., 54% of Americans drink coffee beverages daily, meaning approximately 400 million cups of coffee are consumed everyday in the U.S.

However, just because coffee is significantly popular doesn’t mean daily consumption of it is healthy, and it certainly isn’t very beneficial when it comes to keeping money in your pockets during these bleak economic times. Although coffee may provide some benefits if drank in moderation, it poses negative risks to your health when excessively consumed. Caffeine, one of coffee’s most loved properties, can contribute to anxiety, irritability, restlessness, and an interference with one’s natural sleep schedule. “The effects of caffeine can sometimes backfire, for instance if you are trying to study or really concentrate on something,” says Nicole Patience M.S., R.D., C.D.E, registered dietician at Temple University.
Because of the caffeine it contains, coffee also dehydrates the body, in the long run taking away from its rejuvenating effects. Since coffee masks the feelings of fatigue, it will often induce the body to crash later on in the day, causing an unnatural cycle of continuous crashing and artificially refueling using caffeine.
Also, due to its caffeine, coffee is addicting (which is most likely why you find yourself drinking it every morning). When consistently consumed, a withdrawal from the substance may cause symptoms such as headaches, fatigue, depression, nausea, and lack of concentration. Coffee is similar to a drug in that it causes many people to become heavily dependent on it. No one wants to have to be dependent on something else to keep a sense of sanity. So why not keep your independence and save a few bucks by waking up in a more natural way? Utilizing a combination of the following five easy options will help you to wake up feeling refreshed, energized, and happy—the natural way.

1. IMITATE THE SUN FOR 10 MINUTES OF YOUR MORNING (IT NEVER SEEMS TO HAVE A PROBLEM WAKING UP)
As you wake up with the sun, mimic it by stretching your body as it stretches its rays towards the sky. Recycle the time you would spend making or driving to get coffee, and instead use it to start your morning off productively by engaging in ten minutes of gentle stretching alongside the sunrise (or sun’s rays if its already finished waking up). Stretching increases blood flow to your muscles and naturally awakens the body. It also helps to relieve tension in the body and fight off any stress that you may build throughout your day. “Stretching relieves chronic tension that actually wastes energy, coming from holding the muscles in tight,” said Mick Grady, a yoga teacher and therapist at the Himalayan Institute. “By relaxing the muscles [through stretching], you regain that energy rather than just wasting it to tension.” Try engaging in a few rounds of sun salutations, a sequence containing a combination of forward and backward bends consisting of about 12 poses. “Sun salutations have a lot of variation and are a great way to start moving and invigorating the body,” said Grady. Notice how with each stretch your body slowly starts to awaken and becomes revitalized after a long night’s rest.

2. GET YOUR GROOVE ON
Put on some Michael Jackson or any of your other favorite upbeat tunes and start your body’s endorphins by shaking that body of yours. Dancing will not only wake you up by increasing the circulation in your body, but it will more than likely put a smile on your face as well. According to the Mayo Clinic, just 10 to 15 minutes of aerobic activity, such as dancing, can boost your mood. No longer will you need that cup of coffee to happily awaken you.

3. EAT, EAT, EAT
Breakfast: Yes, this is the time where it’s absolutely vital to chow down on some food. Breakfast stimulates your metabolism, replenishes your blood sugar, and refuels your body to give you the energy necessary to start your day. “Breaking breakfast down into ‘break’-‘fast’, breakfast means you are breaking your fast from overnight,” says Patience. “Your body uses energy while sleeping and breakfast replaces this energy. By starting to eat meals early in the day, the body can start to burn energy instead of having to conserve energy to refuel later in the day.” However, it is important to eat a nutritious breakfast that contains limited amounts of refined sugar products, which spike your blood sugar and can send you crashing later in the day. Stick with nutrient loaded fruits, which contain just enough natural sugar to perk you up without hindering energy levels later on. Choose whole grains, which are rich in fiber and complex carbohydrates that will leave you full and keep you energized throughout the morning. Instead of taking the time to make a cup of coffee, energize yourself nutritiously by putting some oatmeal on the stove. Add in antioxidant-rich blueberries towards the end of cooking and top your oatmeal with a few chopped walnuts to give yourself a boost of protein. Drizzle a hint of maple syrup on top, and enjoy a healthy, naturally sweet treat that will make it almost impossible for you to miss your morning brew.
4. HAVE A CUP OF TEA
If you absolutely can’t ditch your morning caffeine, try sipping on a cup of tea, which typically contains much less caffeine than coffee. An eight-ounce serving of coffee has approximately 95 milligrams of caffeine, where as an eight-ounce serving of black tea (one of the highest caffeinated forms of tea) contains 47 milligrams, slightly less than half the amount in coffee. The subtle amount of caffeine in one cup of tea will help to awaken you without putting you as much at risk of addiction or of the negative side effects from overconsumption. “Small amounts of caffeine can be beneficial and help us be more alert during the day,” says Patience. Tea additionally provides many natural health benefits. Tea contains flavonoids and polyphenols that work as antioxidants and that help to lower the risk of certain diseases. According to WebMD, one study shows that tea has 10 times the amount of antioxidants than fruits and vegetables. Other studies have shown that green tea, which happens to contain between ½ to 1/3 of the amount of caffeine of black tea, reduces heart disease. According to the Mayo Clinic, a study in Japan showed that participants that drank green tea daily proved to have less memory difficulty than those who did not drink tea. So if you need something warm to replace your coffee, grab a cup of tea and simultaneously boost your antioxidant level, and maybe even your memory, while drinking.

5. CATCH UP ON YOUR ZZZ’S
There’s no natural way around it: your body needs sleep. In order to feel energized in the morning, getting enough of it is crucial. Without a good seven to nine hours of sleep (depending on your individual needs), you are never going to be able to feel your best, even with that cup of coffee. Sleep regenerates you and repairs any damaged cells from the day before. It is vital in order to maintain a peak level of alertness and concentration. Sleep also helps to monitor the many chemicals in your brain, such as serotonin of which high amounts are linked to depression. Therefore, sleep helps to keep you happy, the natural way, without the need of a caffeine boost. Try going to sleep an extra hour earlier and also try to stick with a consistent sleep schedule so that you will have no trouble falling asleep once you hit the pillow. The extra time spent sleeping will be worth it when you wake up feeling happy and fully refreshed, feeling no need to feed a persistent addiction. You will be able to increase your productivity as you start your morning fully concentrated and remain more awake throughout the day.

Fall Foodie Fun (another FFF)

2009-09-16T15:36:00.000-04:00

Can you believe summer's over already? This coming Tuesday marks the first day of Fall! That means the coming of the end for peaches, tomatoes, green beans, and all those other summer good-eats. But don't get too disheartened because autumn gives way to a whole new batch of fresh fruits and veggies.

Start looking for these star items in your local farmer's market (or garden) the next time you're out:

- Fall greens (these include swiss chard, collards, and kale of which continue to thrive all the way into the early days of winter) - Best eaten simply steamed or sauteed with a little bit of olive oil, S&P, and garlic

-Butternut Squash- Mmm, these are sure to keep your tummy full and warm you up when those cool, breezy days start rolling your way- Best when baked in the oven with olive oil, S&P, and a sprinkle of cinnamon and a drizzle of honey if desired.

-Pears- These sweet treats are great for eating as is and make handy snacks. Try munching on some Asian pears which are currently at their prime. This variety of pear has a firm texture, but is as sweet and juicy as a watermelon.

-Apples- Nothing tastes better than an apple freshly picked off the tree. When apples are sold locally, it generally means they'll be riper = a sweeter, fresher taste. When the apples aren't being shipped halfway across the continent, growers are able to pick the appples closer to their peak ripeness, which means a better tasting apple for you.

-Sweet potatoes- This bright orange, vitamin A-filled vegetable is nature's candy. Naturally sweet and delicious, all these babies need is to be baked in the oven until soft and then seasoned with a little S&P. Add a dab of butter if you desire a little extra richness. Sweet potatoes also have quite the reputation. The Center for Science in the Public Interest has ranked sweet potatoes as #1 in nutrition among all vegetables. Dig in.

-Leeks- As a member of the onion family, leeks generally resemble onions, containing layered bulbs that are attached to long, leafy stalks. The taste can also be compared to that of onions, however leeks are much milder. They are great to use in soups, as well as in sautees. Use the light green stalks as well as the outer layers of the bulb, and simply sautee with a little olive oil and S&P.

So get out there and start sampling fall's wide array of fruits and vegetables. As winter rolls in, your chances to eat locally will quickly diminish, so don't be afraid to gourge yourself on produce in these next coming months. Eating locally is better for for both your body and the environment, so it's important to do so whenever possible. Harvard's Center for Health and the Global Environment states, "Food that is grown and harvested locally is usually given more time to ripen, increasing its nutrient value" (as well as its taste!). It also cuts down on the tons of greenhouse gas emissions generated by carting foods long distances.

Go to your farmer's market (or even better, your local garden) and get some produce. It's relatively simple to cook up. As a general rule of thumb, vegetables taste great either steamed until tender, or sauteed with some garlic. Either cooking method can be seasoned with some olive oil and S&P (as well as citrus or sweetness depending on the veggie). For fruits, savor them just as they are or try baking them and turning them into a dessert.

Happy Fall!

2009-09-13T21:19:00.000-04:00

I walked into the dark, windowless room, flipped the lights, and examined the space-aged looking tanning bed that lay ahead of me. I took off my shoes and then struggled with how many articles of clothing I was supposed to take off. Noticing the already counting down timer, I quickly peeled off my shirt, shorts, and socks and determined I’d leave the rest of what I had on (how often are my other parts exposed anyways…I was pretty sure this was not one of those times I wanted to expose them). I climbed in and lied down on the uncushioned bed, fiddled with the strapless goggle contraption they gave me, and then trapped myself in, closing the top of the bed. My first time getting a “fake” tan. It felt more like being in a coffin than a tanning bed.

I took a few deep breaths, trying to rid my mind of the thoughts a claustrophobic might have. As I was trying to relax, the nagging voice of my mom began to creep into my head. “Fake tanning gives you cancer. You really don’t want to do that Grace.” I tried to shake the tenacious voice from head. “Just relax,” I tried to tell myself. Her nagging always seems to pop into my head at the wrong times. A few minutes later the low-pitched, scolding voice of my conscious popped in my head, quietly repeating, “Cancer, cancer, cancer.” The voice gradually got louder as repentant images of future worst-case scenarios started to swirl around, taking control of my mind. I told my conscious to shut up and then tried to turn over onto my side, only to realize I couldn’t move because I was stuck in this confining bed.

I had always been against fake tanning. I always thought, and still do think, that most of the girls who go to tanning salons look worse than if they didn’t go. Their tans always look like a brash, overly dark shade for the season that they’re in, or some other strange tone of orangish brown. They look fake, which I guess makes sense.

I didn’t want to be one of those superficial college kids, and I especially didn’t want to get addicted like I’d seen many of my friends get. Tanning is like a weekly quick fix for a lot of people. But here I was making myself vulnerable to this addiction, laying in a tanning bed getting one of those disgustingly fake tans. I have always been tanner than most people, but then suddenly everyone around me became all-year-around tan making me for the first time feel somewhat pale. They had all been going to those tanning salons my mom strongly dissuaded me from. As it became a nationwide activity that in my head almost every girl (and some boys too) took part in, I started to gradually become less bitter about tanning salons, and eventually secretly wanted to try the trend out myself. One day I eventually caved in and decided to jump on the bandwagon. I tried to justify my decision with the fact that my gym offered free tanning. So after my workout, I timidly went up to the front desk at my gym and asked for 15 minutes in the tanning bed. What a mistake.

Thoughts of skin damage and cancer popping into my head left and right making me feel like my first instinct was true and maybe this really was a coffin. The World Health Organization just released a study that showed that using tanning beds before age 30 increases risk of skin cancer by 75%....Yikes! It looks like my thoughts weren’t that off track.

For one thing, I definitely wasn’t enjoying myself. People always told me how relaxing it was to go tanning after hitting the gym. I certainly wasn’t relaxed and would’ve rather been out in the light, open air where I could stretch out and cool myself down, not in some dark, tight, life-threatening space.

Before my allotted time was up, I decided I was getting out of the “coffin”. I wasn’t ready to consciously bring on my own death. After doing some later research, I found that melanoma, a deadly form of skin cancer, is the leading cause of cancer deaths among women ages 25-29. I do not regret my decision to hop out of the tanning bed early.

After standing up, I looked in the mirror and noticed I had tan lines already. No wonder people get addicted to fake tanning. However, most addictions are harmful to the body, and this was one that definitely wasn’t worth it. For me since I couldn’t relax, it wasn’t even appealing, comfortable, or fun in any way.

I guess now I know for next time to stick to the post-workout stretching rather than running upstairs to the death beds.

September = Yoga

2009-09-09T14:57:00.000-04:00

This month is National Yoga month! While yes, there are probably multiple labels for almost every month, use this to bring awareness to your own practice. Get motivated and make the time to actually fit some yoga into your schedule. For everyone who does yoga, we all know that the plot of time set aside to do yoga won't be regretted. Yoga makes the body and mind feel alive, peaceful, and just down right good.

As the school year gears up and our lives become busier, yoga is a great tool of which can be employed to reduce our levels of stress. I've already started feeling a little overwhelmed with my workload, but have made it my goal for the year to remain stress-free. In doing this, I've been making sure to take a lot of deep breathes, find time to do hatha yoga, and reflect upon why I'm really feeling stressed.

Remember to use the yogic principle of just "being", remaining in the present moment. Don't stress yourself out about the future or the past. If you just "be", then when you ask yourself why you're feeling stressed, you'll often realize that there's no reason for these feelings. The feelings of being stressed are only going to further burden you, not help you actually get the job done. Alleviate your mind and just do what needs to be done in the present moment.

Also, for all those students stuck in class all day, you may begin to see your days becoming much more sedentary. Focus on using the month of September to integrate yoga into your daily routine and keep your life active.

Be mindful, aware, and always remember to let yourself feel that inner peace within you. Namaste.

Yoga + Running = Great combo.

2009-09-08T21:50:00.000-04:00

I wanted to share with all of you just how phenomenal it feels to go running and then do some post-running yoga.

After getting your heart rate up and your blood circulating from the running, it feels great to wind down with a little stretching. Your muscles become loosened up during running, making it feel extra good to do yoga afterwards. It also helps to prevent your muscles (particularly your hamstrings and leg muscles) from tightening up later on.

After your next run, take a few moments to lay on your back and take some slow, deep breaths. Replenish your body of oxygen while you revel in that runner's high.

Follow up with a few stretches. Begin by doing a forward bend (either standing or sitting) to stretch out those hamstrings. Notice if you feel tight from the running or if the running has actually loosened you up a bit. This will depend on how long of a run you took and how often you typically run. Afterwards, do the bridge pose which will stretch and strengthen your back. The bridge pose will also warm you up for the following pose you can try: the shoulder stand. Doing the shoulder stand will help give those hardworking legs a break, as well as send venous blood back to the heart. Follow up with the fish pose which is an automatic counterpose to the shoulder stand.

Next, try doing some bicycle abdominal reps to tone the abs, and then follow with a laying spinal twist. I also really enjoy doing the triangle pose after running, as I find this pose to feel really nice when I'm loosened up. Continue with any stretches you may feel that you need, and notice how your body begins to cool down.

I now not only love finishing a run because of the great runner's high, but I actually look forward to continuing my work-out. Post-running yoga has to be one of my favorite times to do yoga! Enjoy.

Naked Bike Ride

2009-09-04T09:44:00.000-04:00

Here's an interesting idea...Ever wanted to ride your bike around town, naked? I imagine it could be like skinny dipping- freeflowing and fresh-feeling- only on a bike. Well, if you're from the Philadelphia area, here's your chance to try it out.

On September 6, 2009 a naked bike ride is being held to raise awareness of fuel dependency and to advocate the beauty of bicycle riding and its riders. The event also is aimed towards building community fellowship and a positive self awareness.

The exact route of the ride won't be given until arrival at the meeting place, which I surmise might be due to legal issues. If you choose to sign up you will receive the meeting place. The ride takes off in the early evening and is supposed to last around 90 minutes.

For more information, or to sign up, check out http://phillynakedbikeride.org/.

Opening of the U.S. Open

2009-09-02T19:18:00.000-04:00

The U.S. Open has begun once again. It is the 41st year of the U.S. held tennis tournament, one of the largest tennis tournaments in the world. Serena Williams is back to defend her title as well as Roger Federer who hopes to win his 6th U.S. Open, to achieve the record number of wins. Check out these two NY Times articles and get yourself pumped for the final matches. Also, use this as motivation to dust off your racquets and hit the courts... only a few final weeks of summer-lovin' weather, so take advantage!

Overcoming Knee Woes, Nadal and Venus Advance

Toss the Ball. Hit the Ball. Oops! Oops!

Skip The Elevator

2009-09-01T12:47:00.000-04:00

After recently moving into my dorm room, located on the fifth floor, I quickly realized I'd either be: A) Spending a lot of time waiting for the elevator or B) Getting my butt into shape by walking up those 5 lengthy flights of stairs.

Considering I'm an impatient person and like to keep fit, I assume I'll often opt for the latter option (which I've been doing quite frequently). While I can't say I love climbing stairs, I've discovered that the activity itself will be doing my body wonders.

After doing some research, I found that climbing stairs burns 7 calories a minute, where as standing in an elevator only burns one calorie a minute as well as burns up a lot of time. If I were to take the stairs for just 10 minutes 7 times a week, which is quite likely considering the number of times I stop in and out of my room, I'd be burning 490 calories a week. That means I'd be burning almost 2,000 calories a month, just by taking the stairs!

If you're looking for an easy activity to add some exercise into your everyday life, skip the elevator and hit the stairs. If you do not often take the stairs, I guarantee that after awhile you will notice yourself beginning to slim down. And almost immediately, you will probably notice your leg muscles beginning to tone. In particular, climbing stairs tones the quadriceps and buttocks muscles. You can consider this activity similar to those arduous lunges you do at the gym. So think of it this way, you can bring the gym to almost any building you go to. One step at a time you'll be slimming down and boosting your health. Give it a try and see what you notice.

Kick the Freshman Fifteen

2009-08-25T20:22:00.000-04:00

Yep, it's that time of year again. School time, which also makes it easy for those healthy habits you worked on over the summer to drift away and for the pounds to start creeping back up. Stress, alcohol, and sleep deprivation are among the many factors that cause college students to gain weight, especially freshman who are trying to adjust to college life. However, this is NOT a one way road. You do not have to be a representative of one of those statistics that shows college kids gain weight, like the one recent study that showed 1 out of 4 college freshmen gain 5% of their body weight within the first semester. Prove to yourself (and those statisticians) that you can stay off the bandwagon and take your personal part in preventing American obesity. With a few simple preventative techniques, you can not only avoid the freshmen 15, but may even lose the Healthy Human 10 (hah). Check out the following tips, and whether you're a college student or not, put them to use!

Hit the Gym- With organized high school sports out the window, and long-nights of studying, friends, and goofing off filling in the space, it's easy for college students to lose the active lifestyle they once had. Although it may seem hard to fit the gym into your schedule, exercise is important and should be made a top priority. Cut off a little of the daily time spent on facebook, and get your booty to the gym. Most campuses have fully equiped, onsight gyms that are free for students' access. Exercise can be a great way to de-stress and take your mind off what may be a grueling workload. Also, instead of snacking during your study breaks, try doing some yoga which will help calm and clear the mind and will better your concentration for when you return to your work.

You Booze, You Won't Lose- Alcohol is loaded with empty calories and easily contributes to packing on the pounds. Allow yourself an occasional (key word) drink, but limit yourself to one or two. Don't be that crazy freshman kid drinking Wednesday night through Saturday, unless you want be "that" crazy, no-game beer-bellied freshman. Also, skip the fruity mixed drinks which tend to be higher in calories, and instead stick to something lighter such as a minty mojito. Drinks, such as a 10 oz. margarhita which contains around 550 calories, will have you guzzling down more calories than a McDonald's Big Mac. Have more than one, and you'll be on your way to over 2 jumbo hamburgers with cheese and everything. So avoid having to deal with your weight and your worrisome parents nagging when you come home by avoiding getting the beer-belly altogether.

Big Belly Buffets- Most colleges have at least one all-you-can-eat buffet style cafeteria. This doesn't mean you should eat all you can eat! Instead, be choosy and don't overload your tray. Skip the burgers and french fries which are probably half-ass anyways, and give your attention to the salad bar, the only area that offers food which isn't half dead. Aim for a colorful plate and try to get something from every food group. Choose lean proteins and foods that are baked or steamed, rather than fried. Avoid the ice cream bar and pick up a few pieces of fruit on your way out (one for dessert, and some for breakfast).

Eat Breakfast- Those who eat breakfast tend to be less overweight. Breakfast helps keep your metabolism speedy and your blood sugar steady, helping to avoid that feeling of wanting to binge later on. It will also keep your mind on track for when your sitting in those classes that may be a little hard to pay attention in. Simply set your alarm a mere ten minutes earlier and chomp down on an easy-to-make bowl of whole grain cereal. Grab a banana or apple and head out the door.

Keeping Track- You may want to keep a food journal so that you are aware of roughly how many calories are going into your body. You may be surprised at what you find after you write everything down. Also, weigh yourself at least once a week to make sure you're maintaining a steady weight. If you go above 5 pounds over your normal weight, make sure to work a little harder the following week. Don't let your weight gain get out of hand.

Stress Free- Try to limit your stress and have a good time. Enjoy college, socialize, and do things in which keep that smile on your face. A healthy person is a happy person. Keep yourself healthily busy and get the most out of your experience at college, which will help keep you from eating when your bored. Do some yoga or deep breathing when you feel hungry so that you can tune in with your body and make sure that hunger is what you truly feel. You may want to find a partner who is as dedicated as you in keeping fit and healthy. You both can help to movtivate eachother in warding off that frightful freshman 15. Most of all, enjoy the year and don't be too hard on yourself. Have an occasional indulgence and have fun! Good luck!

Backpacking Day 3

2009-08-22T14:34:00.000-04:00

The final day! I can't believe the trip has come to an end so soon. I'll definitely be going for at least a week next time. So last night was fun, getting to know each of the random individual's personalites that stayed at the shelter. Each one was so distanct and so open. Ironically, one of the packers was a journalism teacher! Maybe it was all the good energy that helped me get a little better night's rest last night. Though I still woke up a few times, feeling my neck being strained with out its usual comforting prop of a pillow. Nonetheless, I was already beginning to adapt to this style of sleeping.

Woke up before 7 this morning, just in time to catch a glimpse of the sunrise. We ate breakfast alongside the whistling sound of a distanced train. I've been hearing the traveling of a lot of trains this summer. I'd also get to listen to them toot their whistle during almost every morning meditation at Yogaville. If I didn't already have a romanticized image of trains from listening to others such as Thoreau, I surely do now. They are now linked to the multiple good memories of great experiences I have been able to take part in.

We hiked a 7-mile straight stretch today, right into the town of Harper's Ferry. My body was really starting to complain today, and I have to admit that the idea of a shower never sounded so good before. However, there wasn't too much time for my mind to spend thinking about my aching body and a nice cool shower. We passed through numerous overlooks and views today which were, to say the least, amazingly surreal. I found where the noise of my early morning train was rooted at one of the views. Shortly after we arrived, a several minute long train came chugging through the trees along a track that lied alongside the river. Picture perfect.

Most of today was downhill, which to many sounds like a relief. Although I could run downhill for hours and never want to stop, I find backpacking downhill quite difficult. In fact, I may even say it's as challenging as hiking uphill, though in a different way. Your legs have to use a lot of muscle to keep you and the weight of your pack from tumbling down the mountain. I feel like it tones a part of your legs that doesn't often get reached, or at least get pushed.

After making it down the mountain, we walked for several miles on a bike trail that lined the Potomac river. This led us into the town of Harper's Ferry, our ending destination. After unloading our gear, we stopped in at a restaurant to eat our first real meal off the trail. I'm sure we got a few looks because I'm also sure we didn't look spick-and-span clean. The tourist-type couldn't quite relate to our grunge. Anyways, lunch was great, and I enjoyed the fresh, cooked food.

I'm going to miss these days traveling peacefully through the beautiful green tunnel. Overall I have to say that hiking without a backpack is in many ways more enjoyable, however the experience of living your life straight out of a backpack is irreplaceable. All you need to survive encompassed in one little backpack that you humbly sling over your shoulders; Carrying your life with you as you travel to places you'd never be able to go otherwise. I've had just a few days to take in the innate peacefulness of nature, coming across blackberries, frogs, sassafrass and other little treasures along my way. And now its time for me to go back to living in civilization. Only a couple weeks before I'll be in the hustling and bustling city again. Hey, life's meant for changes, and good can come from anywhere. Peace can be made anywhere.

Backpacking Day 2

2009-08-21T09:57:00.000-04:00

Made it ten miles today! That was a great work-out. However, we stopped to talk to several thru-hikers along our way who aimed for 20-25 miles in a day, so I can't be so proud of my distance. Although, they assured me that ten miles was great for a novice.

When we arrived here at the shelter, there were about 8 young guys awaiting us. Too bad they had already planned on continuing further to the next shelter until settling in for the night. Bummer, haha. Everyone we've met on the trail so far has been more than friendly. Though I can recognize a lot of tired faces, they are all happy nonetheless. I sure as hell am having a blast and would love, love to try going for a longer period of time on my next backpacking adventure.

There is lots of talk in the book of which hikers can write in when they stop at this shelter about bears being near this shelter and using the spring. There are also entries warning us that we may be sharing the shelter with other creatures, such as snakes in the rafters, and bees. That's comforting. Hope I don't run into any of those going to the bathroom at night. Speaking of night, the noises last night were beyond phenomenal. It truly did sound like a live symphony, and since I was having trouble falling alseep (yeah, try sleeping without a pillow on a hard surface sometime) I was visualizing myself conducting the insects' orchestra, haha. However, the orchestra didn't really need a conductor, it was utterly beautiful as is.

After a long, restless night, we got up bright and early (around 7). I was too uncomfortable to sleep any longer and figured it'd be good to start hiking earlier while it was tad cooler. However, being in the 90's for consecutive days, it really wasn't much cooler in the morning. Though we did avoid the beating sun overhead for a few hours. After a couple of miles into the hike, we can to some large overhagning rocks overlooking a beautiful view of the mountains. We stopped there for awhile to take in the scene and load up on some protein bars. Go figure, my appetite has been pretty ravenous throughout this experience. My new appetite matches my new additional weight. Although I'm pretty sure it'd be impossible to gain any real weight out here with all the strenuous hiking we're doing. After our stop, we continued about another 3 miles to a cutesy, historical park where we breaked for lunch and talked to a mom who was backpacking with her two little boys. They looked about nine or ten years old! From doing this with my mom, I'm able to fully see that this is a great opportunity to spend some quality bonding time with none other than the one who birthed me. There are long stretches of trail where it's just me, my mom, and nature. This allows me to really get down with her, no outside eyes on us. She let me in on some of her childhood stories (which were actually quite comical, like the imaginary family of lice she pretended to keep in her hair), and I shared with her some experiences of my first year of college, my first year away leaving my mom in an empty house. Her last kid off to college, at the same time she begins to slowly distance herself from her irresponsible, often absent husband. A space she'd been dreaming of for awhile, yet almost too much space for her to handle. A new beginning for her as well as me. And there were also long stretches of the trail where we were both silent. At times almost reading each others thoughts, for I know her better than any other being in my life, and other times just simply enjoying each other's presence. This is the kind of experience that builds memories that stick. And I knew that those two little nine year old boys backpacking with their mother would have something spectacular to look back on, something that'd they never forget. And their mom was probably overly joyed to be able to share these moments with her two sons, be able to learn with them, be with them, and have their almost undivided attention, undivided company for those few days hiking on the trail. I thought about my own joy of being here with someone I admire and love as I drifted off to sleep on a bench in the middle of the park.

My mom woke me up after my much needed nap. We hiked to the uncanny, bear-tenured shelter which leaves me where I am now- comfortably sitting on a bench, leaning back against my pack which has positioned itself perfectly against a nearby, towering tree. We actually just got company, so it looks like we won't be alone (human-wise) tonight like we were last night. Maybe I'll persuade one of our visitors to take a hike to the spring with me and scare away all the bears. I'm going to go get on that...and go do a little socializing. Peace and Joy.

Backpacking Day 1

2009-08-20T15:35:00.001-04:00

Whew. Just made it to the shelter where I'll be spending the night. It's actually a relatively nice place, conveniently located next to a fresh spring and accommodated with a wooden swing which I'm currently seated on as I write. I'm backpacking with my mom, which is great because she's super fit and keeps an even pace with me. It looks as though we'll have the place to ourselves tonight which alleviates us from having to set up a tent. I'm not really in the mood to use the last of my energy to put together a tent.

Halfway into the hike I felt surprisingly great and was even bummed that we hadn't planned on tracking more mileage the first day. However, around the 7th mile I started to change my mind. My shoulder's were screaming for me to take of my pack, and my legs were starting to feel all the extra weight I had added to them. I was relieved when we finally made it to the shelter. At last I could shed my pack, prop myself up against a tree or in this case a nice, wooden swing, and relax. Although, I can't seem to shed these incessant gnats that are swarming around my head. They're everywhere! I'm trying to decide whether gnats enjoy dirty humans or freshly clean humans better. I've heard that insects are attracted to the perfumey scents of soaps and shampoos, but I imagine they also like sweat, and at this moment I'm a pretty sweaty, dirty girl. Anyways, they've been attacking me since I've stopped hiking, looking at me like I'm the juiciest thing they've seen all week. It's not quite as bad under the roof of the swing...maybe it's the intricately strung spider web on the side that's keeping them out. There are quite a few gnats trapped in the web.

So accessing my body...my shoulders are pretty tight, and I'm pretty sure they'll be sore tomorrow. Other than that, I feel pretty good. I'll probably do a little yoga later to loosen up.
I've learned that I could definitely benefit from some hiking boots. My beloved running shoes aren't so lionized by me while I'm backpacking. Definitely not enough support for me and my extra 20 or so pounds. How could I ever be a runner and overweight at the same time? Let's hope it never gets to that point...Though I'm not discouraging overweight runners, especially those trying to lose weight. More power to you!

Anyways, like I mentioned before, I'm super dirty already. Oh sweet Earth, inclined to cover my body within a few hours. It was definitely a scorcher outside today- somewhere in the 90's when we began our hike. It didn't take long at all until I looked like I had just gotten out of the shower with my shirt on and everything. Nothing beats a well-deserved sweat though. Pumping oxygen, having fun, both are worthy of breaking a sweat.

It's super peaceful right now. At the beginning of our hike, we ended up crossing paths with a lot of dayhikers and crossing several noisy roads. I was actually a bit irritated because I just wanted to be in the tranquility of nature. But that doesn't matter anymore, because I've alas made it to a place of complete stillness, with the exclusion of some furry little creatures and beatiful-winged animals running around. Ahhh, the sounds out here are amazing. I'm sure I'll enjoy them even more tonight, when nature's sounds become magnified creating a live orchestra performed lullaby. Helping me drift off into a well-deserved sleep. It's actually going to be strange sleeping out here all alone (besides my mom) in the wilderness. There was a sign on the way that warned us to watch our gear because of recent bear activity...so maybe I won't actually be so alone tonight, haha. I do hope that the flies and gnats go home soon and let me be alone...though I'm sure the mosquitoes will be willingly taking their place to join me.

Anyways, I'm going to go. My rehydrated, dehydrated meal of beans and rice is awaiting me...oh boy haha. I'm actually pretty hungry, so I'm sure it will taste great whether it's really good or not...Night.

Backpacking AT

2009-08-19T10:18:00.000-04:00

Backpacking was an unbelievable experience. Living and being in complete harmony with nature for a moment of life, what could be more peaceful? Symphonies of bugs, sights of mountains, scents of flowers, scenes of creatures.... an experience you can only come across once you leave the artificialness of civilization and discover for yourself what nature really means to you. The Appalachian Trail isn't even the most bona fide experience of Mother Earth you could observe. To get a real taste of the candid wonders of nature and absorb yourself in its true natural state you'd have to go out into the unmapped, untracked wilderness. (Like in the movie I just watched last night, Into the Wild...great movie!).

Meeting and observing other backpackers on the trail was almost equally as fascinating as the beautiful outdoors itself. These interactions revealed the beauty of nature in a whole different light. People from all different walks of life all joined together with the shared commonality of wanting to be on the trail, in nature, just living and loving the moment. Around the moments when you felt like you could use a little outside-world socializing, you'd come across a fellow hiker, where you could open up each other's stories, letting the words run out. So many interesting life stories, tales, views, bits of information, so many unique and different personalities. Almost always crossing paths in at least one area of sentiment, almost always sharing a similar regard for nature. Beautiful.

I did some brief writings of my daily experiences while out on the trail that I thought I'd share. For the next couple of days I'll be posting my thoughts and brief summaries of a few of my experiences. Tomorrow I will begin the series with day 1 of my backpacking extravaganza.

Backpacking Extravaganza

2009-08-15T16:58:00.000-04:00

Tomorrow I am leaving for a few days to go backpacking for the first time in my life! I will be taking off on the Appalachian Trail in an area located in Maryland/West Virginia. Since it's my first time, I'll only be going for two nights, 3 days, but I feel that this will be long enough to at least introduce me to the joy of backpacking. Hopefully after this I can find time in the near future for a longer endeavor.

Just from packing for this I feel like I've already learned alot... Like the fact that I'm gonna be one smelly girl, who will extremely desire a massage after I get back haha. But for real, I've learned just how important every pound, 1/2 a pound, even 1/4 of a pound matters when packing your pack. All of these semi-pounds start to add up, weighing your pack down. And I'm pretty sure that the lighter the pack the more enjoyable the hike will be for you, the hiker. However, lighter gear often equivalates to being more expensive gear. It's like underwear, the less cloth you get the more you have to pay (makes a lot of sense, right?). But from what I've heard from fellow backpackers, light gear such as tents and sleeping bags is often worth spending the extra dollars.

I've also discovered that I'll be eating a lot of nuts! I have like 3 bags of nuts that I'll be taking with me. Since hiking all day with a heavy pack requires a lot of calories, nuts are the perfect way to pack in some energy with a punch of protein. I'm also taking some cereal, a couple PB&J's for the first day, and a few dehydrated meals for dinner....who knows how those will taste... I'm going to set my standards low so that I won't be dissapointed but instead maybe pleasantly surprised? Even that last statement however is likely to set me up for dissapointment, haha, but who knows, maybe they're better than I imagine. Either way, this diet is definitely off track from my normal diet which is packed with fruit and vegetables. The closest thing I'll be getting to fruits and vegetables is freeze-dried carrots and some raisins in my trail mix. Maybe I'll throw in some apples for the first lunch. But that's just part of the experience of backpacking...roughing it.

I'm pumped to get going (walking) and begin yet another first-time experience of my summer. I've already done long day-hikes on the Appalachian Trail, and all of my experiences have been wonderful and beautiful. I have yet to do any hiking in West Virginia, so I'm hoping it too is a scenic stretch of the trail. The AT stretches across 14 different states and is 2175 miles long. Thousands of hikers attempt to do the whole trail each year, but statistics have shown that only about one in four ever make it to the end (10% quit in the first week!). The youngest person to walk to the whole trail was just six years old, the oldest, 81! Wowzaaa.

Wish me luck, and hopefully I have lots more to say for when I get back!--Peace and Joy

Peaches...MMMmmm

2009-08-13T16:15:00.000-04:00

It's peach season!! Lucky for me, I live only a few minutes away from a fruit orchard. That being said, I just got back from picking a basket full of softball-size peaches (and ate a basket full while doing so). Peaches are one of nature's many candies...they're so naturally sweet, and juicy, and delicious, and oh-so yummy...and paired with a bowl of vanilla ice-cream, they're extra "oh-so yummy" and sweet.

Take advantage of these summer treasures now because once they go out of season, you can rarely ever find peaches that get anywhere close to the taste of fresh ones. Like many fruits, peaches are super versatile. For a treat, pair them with ice cream, use them in a pie or tart, or cover them with brown sugar and cinnamon and put them on the grill. For a healthier treat, you can pair peaches with yogurt, cook them in oatmeal, or mix them with blueberries for the perfect fruit salad. My favorite is to just wash them, chop them up, put them in a bowl, and enjoy them plain...Mmmm.

Peaches are rich in cancer-fighting lutein and lycopene (the nutrients found in tomatoes). They are also a good source of potassium and are high in vitamins A & C. Peaches are full of fiber and full of water, making them a lo-cal food. While they do contain some sugar, it is all natural and this helps to give them their remarkable sweet taste.

Plan a time to go out and get to a local orchard. Maybe make it a date with someone special. Picking peaches under the sun in the beautiful countryside can definitely be an ideal, romanticized opportunity. Or, take the little kids you babysit, your nieces or nephews, or any other little kids you are close with. Picking fruit is a fun experience, especially when you get to watch smiling little kids while doing it. Kids love eating fruit, and to them, an orchard will look like a never-ending heaven of sweetness. Or go to an orchard by yourself, enjoy your quiet surroundings, and use the time to go within yourself or observe the beautiful nature that surrounds you. Maybe use the peach-picking as a sort of meditative practice.

Whatever you decide, get out there, get picking (and eating), and have fun!

Yoga Makes The Body (& Soul) Feel Good

2009-08-11T19:00:00.000-04:00

So I find myself waking up by 8 every morning (around 6:30 the first couple days back), which is good because waking up early allows me to keep my morning meditation/hatha routine. Though I'm not waking up quite as early as Yogaville (5:3o), I still feel as though I get so much more accomplished during my mornings than ever before.

Give it a try one day. Challenge yourself and get up early enough to watch the sunrise (around 6). You'll be amazed at how good it feels to start your day early, and also amazed at how beautiful the sunrise is! Also, rising early allows you more time to spend outside. Try adjusting your bedtime to an hour earlier than normal and then shift the time you wake up to an hour earlier. I guarantee you'll feel better both inside and out.

I've been doing yoga practically everyday. I just got back from a long weekend at the beach where I was blessed to be able to do yoga on the sand every morning...SO great! From my experience, yoga makes your body feel exceptionally great. I find yoga to be energizing, refreshing, and just plain fun. It loosens up all your muscles and joints (great for runners and other athletes), and subtly tones the body so you look lithe and sleek. Paired with a vegetarian diet and you're sure to be looking and feeling good in no time.

If you're new to yoga, definitely give it a try and just have fun with it. Try doing some crazy animal poses. Challenge your body to stretch in ways you've never thought possible...but remember to only take your body to where it's comfortable. Yoga is not a competition...it's more like a free-flowing, fun-loving dance where you let your soul loose and your limbs glide. I like doing it in the morning just before breakfast. I work up an appetite and feel great for the rest of the day. Whether you're feeling tired, sad, crappy, down, etc., a full yoga sesh. is sure to leave its imprint on your mood and a smile on your face.

I'm Backkkkkk...and a Certified Yoga Teacher! Woohoo

2009-08-04T18:35:00.000-04:00

I'm alas home after an intense month of being fully immersed into the science of yoga. Yep, you heard me, according to Yogaville, yoga is best defined as a science. In the past several years yoga has gone completely mainstream. Being used to advertise everything from cell phones to trains ("our train rides are as relaxing as a yoga class"), there are few people who haven't at least heard of "yoga". However, few Americans are truly aware of what this intricate science actually is. In Yogaville, I was refreshingly reconnected to the roots of yoga, where everday I breathed, ate, and slept yoga- the real yoga.

Many people are well aware of Hatha, the physical side of yoga which includes all the sun salutations, the downward dogs, the headstands, and all the other intriguing poses that the billboard models are often twisted into. Tons of newly introduced yoga-goers arise each day and go to their morning power yoga, or level 2 or 3 yoga class, where they sweat through pose after pose, straining their body until they look like someone on the front cover of Yoga Journal Magazine. In the back of their mind, there may be a voice telling them not to strain or push themselves while in yoga class, but they refuse to listen to what their body (and mind) is telling them. Especially athletes who consider themselves to "fit" too ever be seen in a beginner's class. They may even end up injuring themselves, but will refuse to give up straining themselves and keep on trudging right through the pain. The average American is programmed to push, push, push. A sense of competition against oneself and others around is instilled into Amercican's minds. A lot of people are coming to yoga class for the sole purpose of looking like that contorted yogi model on the billboard.

And there are others who may not even know that yoga is actually meant to be done in a comfortable, meditative state. If your first yoga class were an intense Bikram class (hot yoga) or vigorous Ashtanga class (power yoga), then you'd probably never have been exposed to the true healing and rejuvenating practice of yoga in the first place. But healing and rejuventating is just what Hatha Yoga was/is originally intended for. Hatha means sun and moon and the balance between the two. The asanas (poses) done in original Hatha Yoga classes are designed to help balance the systems of the body. Hatha Yoga isn't designed to stress or push the body like cardio or muscular exercise does. Instead, the practice is meant to be comfortable, and in the process, rejuvenate the body rather than cause it to expel tons of energy. Yoga is meant to engage the mind, allowing it to tune into the physical body, as opposed to other forms of exercise which during work-outs try to tune out the physical and mental body. (Keep in mind, these other forms of exercise are still beneficial, but are not meant to be simultaneously incorporated into the restorative practice of yoga).

And unbeknowns to an even larger amount of people are all the other sides of yoga. Aside from the physical "sport" of yoga, there are numerous other components of which help to balance the most complicated part of the body, the mind. The yoga that most people think of today was actually one of the latter parts of yoga to originate. Hatha yoga was originally designed to help one prepare for meditation. Meditation is the backbone behind yoga, and one of the most important practices to help calm and settle the mind. Once the mind stops racing and the flow of thoughts begins to slow down, one can reconnect with their true inner peace. This is yoga's ultimate goal: for one to find the peace within themselves, of which they can eventually take out with them into every breathing moment of their life. Yoga isn't meant to stress or strain anything, because these actions will only disturb the mind. In order to become universally happy, the mind must be at peace. Yoga seeks to find this peace.

The word "yoga" means union with God. God, not necessarily in the sense of a religious figure, but in the sense of your true inner peace. Everyone has "God" (inner peace) within themselves. It is our thoughts that distort this peace, presenting obstacles of which prevent us from being able to fully immerse ourselves in this peace within us. The entire practice of yoga helps to eliminate thoughts in the mind, so that we can ultimately reach this inner peace. At first, there are practices used to eliminate negative thoughts (which in turn, help to make you much more optimistic), and then eventually meditation practices are used to eliminate even the pleasurable thoughts. Pleasurable thoughts often lead to attachment of things, and attachment will inevitabley cause the mind to suffer. So yoga progressively tries to eventually eliminate all thoughts so that the mind is at a state of complete peace. Eventually, one seeks to live their life in entire peace, so that nothing in the world, good or bad, is able to disturb this peace. These people live to serve others and serve the world, living selfessly and full of contentness.

I could write forever on more in depth topics about what I have learned over the past month, but for now, I hope to have conveyed a basic overview intended to remind people (or make them aware) that yoga isn't simply about the people in pretzel-like positions displayed in magazines. Yoga is about finding peace within yourself, so that you can bring to the world your best "self", free of disturbances and negativity.

OM Shanti, Shanti, Shanti (peace, peace, peace)

Unemployed, Need a Vacation, Like Yoga?

2009-07-24T09:11:00.000-04:00

Check out this New York Times article. I've met many people here that would fit right into this article. Some taking a break to try and find what they want to do next in life, others laid off from their job because of the recession, and some who just LOVE yoga and the yogi lifestyle...Could this be you? Decide quickly because there just might not be space if you wait too long.

Hard Times Are Jamming the Ashrams

Yoga Yoga Yogaville...mmm, I'm hungry

2009-07-09T12:57:00.000-04:00

So we actually do have access to the internet here, however I won't be using it frequently, as I want to get away for a bit from addictive technology. My experience here has been amazing so far, and I'm definitely learning a lot about the ideology behind yoga. It's actually quite a science, that goes much deeper than people would assume. I'm getting my fair share of time to practice meditation, as we do it around 3 times a day! I definitely need more practice until I progress though. This sitting still stuff is tough for me!

Today we have the encouraged option of fasting. Studies have shown that fasting helps to heal the body quicker, and keep it healthy. The body is able to put the energy it would use towards the digestive processes and instead use it towards healing and eliminating toxins. "Fasting helps you get better fast." I'm only past 1 1/2 meals...and already my mind has been straying a lot towards food. I've fasted before, and I can't say I enjoy it, but I definitely notice its revitalizing effects. It requires a lot of self discipline, and through time will strengthen this and give you beneficial physical results as well.

Well, I must keep this short since my fellow yogi comrades are waiting to use the computer...and I think I might go take a nap, keep my mind off of food. Om Shanti (meaning peace)

A Trail of Sublimity

2009-07-03T15:22:00.000-04:00

Ever since I was, well, a fetus, I’ve been practicing yoga. Since before I can remember (literally), I’ve been getting on my dhanurasana (the bow pose) and twisting upside down into the shoulder stand. My mom took no time before introducing me to the practice, moving me right along with her. Me peacefully inside the womb, her making peace inside the world, supplely moving from pose to pose.

After I was born, my yoga exposure certainly didn't cease. While often times my mom would awaken by 5 o'clock to do a yoga session before us kids got up, there were still other times where she'd take me down in the "yoga room" to play, laying her yoga mat next to me and twisting into each revered pose, grasping for a few moments of peace among her racing kids. Getting on all fours with her belly to the ceiling in the bridge pose, I would pretend she litterally was a bridge, scrambling back and forth under her back until she'd eventually tell me she needed to come down.

As I got a little older, I was introduced to the actual poses themselves, in particular, the animal poses. Getting down on all fours, I'd come into the "cat" pose and belch out a loud RAWRRR; Pretending I was a lion, just as strong and sturdy as the pose. Or I'd raise my chest up into the cobra pose, sticking my tongue out and slithering like a snake, as though I was becoming the pose itself.

As for the meditation aspect of yoga, like any antsy kid, I couldn't just sit there, say a few OM's and then maintain a still peace (at least not for longer that a 20 second time interval). There were still so many parts of life I yearned to explore. I couldn't take even a few minutes to just sit still in a place I thought I'd already discovered. (As I grow older, although not getting bored with my outer surroundings, I see just how much of an endless pit of discovery the inner being holds).

However, as a kid, we did frequenly take walks, walks of which morphed themselves into a kid-friendly form of meditation. My mom would say, "Shh. Let's take a listening walk. Let's be silent and listen to all the sounds of our surroundings." And I'd stop for a brief minute and listen, until my attention would be focused otherwise and I'd start up my jabbering again, trying to explain the world to my mom, or in some cases having her explain it to me. Then, trying to steer my attention back to the quiteness of listening, my mom would say, "Let's count how many sounds we can hear." Then she'd get my full attention. The glorious appeal of making listening into a game, and for my mom, a few moments of treasured silence. This time I'd walk for a whole 5-10 minutes before opening my mouth, counting on my fingers all the different noises that I'd encounter. For even just a few brief moments, I would stop the rushing rapids of thought in my mind, and center my entire focus on the noises that surrounded me. This was my meditation. The only form of meditation of which I was able to tolerate pretty much all the way up until about a year ago.

I still struggle with sitting still, calming my thoughts, and trying to meditate. However, I am always taking moments, whether I'm on a walk or taking a run, where for a few minutes I take a "listening walk", centering my attention around one accent, one nuance in the large scheme of life. And for me, this is the preliminary stage towards full meditation, being able to entirely calm my racing mind, even if it is for just a few moments. When you stop to capture a sight, absorb a smell, listen to a sound, these are the moments where your mind is entirely freed of all other conflict, and is focused solely around one pure, tranquil essence. These are the types of moments that full meditation strives to bring a person to, without having to actually see a sight, pass a sweet smell, or seek a pleasant sound. This is the type of meditation of which I seek to learn, seek to be able to simply sit still, fully calm my mind, and just be immersed in total serenity.

I've just recently been trying to actually meditate. Some days its more of a chore than a hobby, but I push myself through those days because I think I need it. In today's go-go-go-go world, it's important to remind yourself to stop and take much-needed breaks. If you don't, one day you'll eventually run yourself down. I'm constantly on the go, constantly seeking new and fun things to do with each moment of my life. And just recently, I'm finally coming to the realization of the true value of meditation. After reading about how much it can recharge, elevate and elate one's self, I've decided it's something important for me to learn and practice.

I've also recently just got more involved and interested in yoga in general. Over the past couple years, I've developed a loose routine that I follow, one of which I find myself more and more frequently practicing. Since I'm also an avid runner, I find yoga to be a great way for me to stretch out and release tension in my muscles. I also find the breathing practices of yoga extremely beneficial right after a heavy, quicky-breathing run. On my off days of running, it's a great way to incorporate a less strenuous form of exercise that calms not only my body but my mind as well. More and more, I see the benefits of yoga and the stretching it encompasses.

A couple months ago, it hit me that I really want to learn more about yoga. The principles of yoga have been practiced in other cultures for years and years and years. It has been a miracle for some people, the miracle that gets people to the places they thought they'd never be brought. In essence, yoga is almost like a religion, a ledgend, or any other ancient philosophy, a philosophy of which I still know so little about. Yoga isn't just about the exercise or the peaceful "image" it's associated with. It's about the principles of doing good, helping others, and finding and creating peace. These principles are what I want to learn more about. Through my exposure of yoga throughout my life, I have already been able to see how fruitful yoga is, and how it can transform people into better beings. I want to be able to continue to grow into a better person, and I know yoga will be helpful in bringing me to that state. I also want to be able to teach other people about these very same concepts and principles. I want to show others how stress relieving yoga poses are for the body and meditation for the mind. I want to help others discover how elevating the principles of yoga are.

This is why I have decided to enroll myself into the Teacher's Training program at Yogaville in Buckingham, Virginia. Over the course of a month, I will gain a deeper understanding of yoga, and will earn a teaching certificate so that I will be able to teach others a basic understanding and practice of yoga. I want to share the wealth of yoga across the world. But first, I myself need to gain a further knowledge and plunge a little deeper into the fundamentals of yoga. I am excited to begin this month-long journey that may essentially bring me to a life-long path. I am always exploring the world, and this is just another part of my exploration. Yoga may, or may not, unfold a whole different part of life for me.

With that being said, I probably won't be updating my blog for another month or so. However, hopefully I will come back with lots of inspiration, motivation, and stories to share. Yogaville is a beautiful place. I will be immersed in peaceful surroundings of beautiful, mountainous nature and among beautiful, kind-hearted people. I'm sure this type of setting will give me a lot of food for thought. Until then, hang tight, stay peaceful, strive for healthiness, maybe try some yoga, and always remeber to get some fresh-air!

A Fresh Refresher

2009-07-01T17:23:00.000-04:00

Nothing tastes better after a long run, or anything physical outside on a hot summer's day than an ice cold drink. Usually water does the trick, but if it's just not hitting the spot, try this healthy, refreshing recipe, rather than reaching for a sugary-filled soda.

Watermelon Juice with a Splash of Mint
-1/2 a medium sized watermelon
-1 or 2 tablespoons of honey (to taste)
-10-15 leaves of mint
-3/4 of a lime
-7 ice cubes

Serves 3-4 people

Combine all ingredients in a blender. Blend until smooth. Pour over ice, sip, relax, revive.

The Many Uses of PB

2009-06-30T10:21:00.000-04:00

Ask any of my friends what my favorite food is, and within the first couple guesses most likely they'd tell you it was peanut butter. I LOVE peanut butter, and advocate it as a super food to most of my buddies, always trying to serve them up my favorite, banana + PB. If my stomach was big enough and it didn't contain quite so much fat (although it's the good kind), I could probably chow down on a whole jar of peanut butter without getting too sick of it. It's great paired with almost anything...bananas, apples, celery, graham crackers, chocolate, cookies, jelly, ice cream, honey, bread, oatmeal, etc. etc.

So when I came across an article this morning that further opened my eyes to the versatility of peanut butter, I knew had to share it. The article went far beyond showing my favorite super-tasty PB's multifaceted talents in the food industry, explaining how the protein-packed food could be a shining star everywhere from the cleaning industry to the mechanic's industry.

Check it out: http://listverse.com/2009/03/01/top-10-unusual-uses-for-peanut-butter/

Even if you aren't raving about PB's taste like me, after taking a look at this you might find yourself raving about its other, less conventional uses. And if you're looking for a good PB to also use for eating, try my favorite brand- Crazy Richard's (add a teaspoon of salt, stir, and viola...pure ecstacy).

Incredible

2009-06-28T16:41:00.000-04:00

This is insane. Federer truly shows his nearly perfect poise and skills here. Check it out. Even if you're not a Federer fan, you will at least gain a little respect for him after viewing this recent 2009 Wimbledon clip.

http://www.youtube.com/watch?v=XYhj22n4aBc&feature=related

Federer is to play Soderling on Monday, a reproduction of the 2009 championship French Open where Federer had a fairly easy 3 set win over Soderling to win the French Open trophy. This time, on grass, will Soderling be able to pull through and beat the ledgendary Roger Federer to advance to the next round of Wimbledon? I guess we'll find out. I'm hedging my bets on another victory for Federer.

Blueberries!!!

2009-06-25T20:02:00.000-04:00

Mourning over MJ?...well I've got some pretty outstanding news to cheer you up and get that smile back on your face. Get ready for what I'm about to tell you next.........
Blueberry season has arrived!! And you know what that means: pick-your-own ripe, juicy, blueicious blueberries...Mmmm...summer can't get much better than the sweet, delicious (and nutritious) fruits it births.

Blueberries are the superheroes of fruit, often boasting of their various cancer-preventing properties. Blueberries are rich in maganese, fiber, and an assortment of antioxidants such as Vitamins C & E. They have been said to slow aging, help prevent heart disease, cancer, diseases of the eye, and dementia, to name a few. Blueberries are low in calories, high in nutrients, and high in fiber, so they move right through you.

Besides all of their numerous health benefits, bluberries just down right taste good! And they can be added to almost anything (okay, well maybe not anything, but a lot of things!). For breakfast, try throwing them in a smoothie, oatmeal, pancakes, or a fruit salad. For lunch, add them to your yogurt or just eat them plain as a snack. And for dinner, try adding some to your salads and pair with a goat cheese and a fruity vinagrette. They are also great for desserts, such as pies, tarts, chocolate and cream bowls, and muffins. I always make blueberry buckle when blueberry season rolls around. It's a sweet, irresistable treat that can be eaten for breakfast, dessert, or as a snack anytime in between. Blueberries can be cooked and made into a sauce to be poured over ice cream, but are also great just simply picked, washed, and thrown into a nice bowl of cold ice cream (try no-fat vanilla frozen yogurt).

It's definitely worth making the trip out to a pick-your-own place. The mouth-watering taste of blueberries picked right off the bush is a taste that can be found nor fulfilled anywhere else. Plus, when I go to pick-your-own places, while I'm filling up my basket I almost always gourge myself on nature's blue candy until my stomach's at its fullest capactiy- for FREE. Not only am I getting as many blueberries as I can eat in a day for free, the one's you pick are also sold at a much cheaper rate than those in the grocery store. If there aren't any fruit orchards near enough for your convenience or you simply don't have the time to go pick, be sure to try and purchase blueberries from a locally grown shop or farmer's market. The taste will by far beat that of blueberries purchased in any nearby grocery store.

So get out there. Get picking. Get eating. Get nutrient-boosting your body. And get into having some fun, enjoying one of summer's best offerings.

A Sweet Treat

2009-06-24T09:18:00.000-04:00

So I'm into food, which is probably evident from some of my recent posts. In fact, at one time I even planned on going to the Culinary Institute of America...but like many indecisive kids, I changed my mind last last minute and decided to enroll at a regular liberal arts college instead. Needless to say, I'm happy with my decision, however that doesn't mean I'm not an avid fan of cooking anymore. I enjoy getting in the kitchen every now and then and conjuring up a full course meal. However, I've always had a special predilection for baking, and that's why you'll often find me banging around pots and pans in the kitchen the most.

When I got really into baking, as in creating some kind of pastry almost everyday (this was still when I wanted to attend culinary school), I started to notice that if I wanted to bake everyday and eat the food too, I'd need to make a few changes in the dishes I was creating. Like any kid, I enjoyed making the cookies, cakes, pies, brownies, etc. and I enjoyed eating them too. Clearly this is an "easy as pie" way to put on some weight, and that I did. As active as I am, I still managed to gain a few pounds, which was fine with me because I've always been naturally strong. That is, until the scale kept insidiously increasing to a point where I decided I either had to quit my excessive baking, or I had to learn how to not eat my baked goods everyday. Both options would be hard for me, but instead of giving up one of my favorite hobbies, I opted for trying to eat less of my creations. I started giving most of my baked goods away, which wasn't hard because I was already handing out large portions of what I'd make before. The hardest part was not sampling the food while I was making it. The sweet aromas often make this avoidance quite difficult.

While I'm still not all that great at abstaining from sampling while baking, I've at least grown to become a little better at it. It takes a lot of self-discipline, and if you're willing to try it, I'd definitely recommend giving it a try. However, I began to realize that even though I was somewhat keeping my self from eating too much unhealthy food, I was still supplying others with loads of butter-heavy, empty calorie baked goods. I decided to start experimenting with some recipes, seeing if I could make healthier counter-versions that tasted just as great. And with that, I've decided to share with you one of my favorite suped-up cookie recipes. This recipe replaces some of the nutrient lacking white flour with fibrous whole-wheat flour, and also uses heart-healthy oil in replace of some of the butter called for in most cookie recipes. While I can't say it's necessarily a "healthy" snack, it is definitely superior to a lot of baked good you could be eating/making. This healthier treat maintains a rich, chocolately goodness that will leave you wanting to eat cookie after cookie (so maybe this is the time to test your self discipline too haha), without feeling quit so guilty.

TRIPLE CHOCOLATE COOKIES

-1/2 cup brown sugar
-1/4 cup granulated sugar
-1/4 safflower oil
-1/4 cup butter
-1 egg
-1 teaspoon vanilla extract
-1/2 cup whole-wheat pastry flour
-1/2 cup all-purpose flower
-1/4 cup unsweetened cocoa powder
-1/4 teaspoon salt
-1/3 cup dark chocolate chips/or chopped chunks of choc.
-1/3 cup milk or semi-sweet chocolate chips (choice of sweetness/choc. preference)
-2/3 cup chopped pecans
-1 teaspoon espresso powder, optional

Preheat oven to 350 degrees F. Combine the sugars and butter together until well mixed. Add the egg and oil, beating until creamy. Stir in vanilla. In a separate bowl, mix the flours, cocoa powder, salt, and espresso powder. Slowly add the dry ingredients to the wet ingredients, mixing until just combined. Add the chocolate and pecans, mixing until thoroughly distributed. Place heaping tablespoon-sized balls of batter onto an ungreased cookie sheet and bake for 10-12 minutes. Transfer cookies to a rack to cool.

Take the cookies out slightly under done, and they're best when at least slightly cooled. They also taste best within the first 2 days, so eat up and enjoy!

Dig a grave....for your fruits and veggies :)

2009-06-21T19:31:00.000-04:00

In correlation to a few posts ago, I wanted to show that composting is not solely beneficial to the environment. Composting does your body good as well. Yes, composting makes great fertilizer, conducive for growing a garden of which can fortify your body with lots of nutrients and fiber. But after a recent experience, I am able to say that composting can also whip your body into shape. Fast.

I dug a compost pit last summer. And afterward, I remember saying how it might've been the toughest task I had ever performed. Shoveling through soil hard as rock isn't quite the easiest thing to do.

Well, even after coming to that conclusion, I obviously still didn't work hard enough because the pit quickly filled up, calling out for me to dig another pit this summer. This time I wanted to do it better. I wanted to make it last, which meant digging a hole deep enough to last for at least 2 years. This time I knew what I was in for and was semi-prepared for the hard work that lay ahead of me.

I set out, digging through the dirt, letting the shovel in my hand know who's boss. Digging a huge hole in the ground allows you (forces you) to really get to know the soil. I used the first layer of soil to bury the old, filled-up compost pile. This was the easy part, clearing the moist, crumbly topsoil from the intended compost area. I thought, "Hey, this isn't so bad. Plus, it's a great way to calm my racing mind." Next, I plowed through several feet of clay. This was the heavy stuff, the stuff that required me put some oomph into my task and made my muscles burn. After getting several feet down into the ground, I started to remember how much of a workout digging the compost pile is. My calm mind started straying towards, "This is hard. I remember why I didn't really enjoy this last year."

Eventually the hole gets so deep that you have to get inside it, dig, and throw the dirt up and out of the hole several feet above you. This is the hard part and requires a lot of strength, and eventually stamina. Five or six feet into the soil, you start to wonder if you'll be able to continue throwing the soil high enough to make it out of the hole. After a couple hours, I decided to call it a day.

The next evening, I went back at it again. Grabbing my shovel and getting ready to come to the finish line. I eventually reached the last layer of soil of which I would get to: the part that's half rocks. This part is the annoying, pain-in-the-ass layer of soil. Of course the pain-in-the-ass layer comes at the end, when I'm already agitated and ready to quit digging the pitiless compost pit. Every other time I'd throw my shovel into the ground, it'd bounce right back up at me after hitting a rock. As you can imagine, when you hit rocks with your shovel, you're unable to dig up any dirt...making the process ten times slower. But I wanted to plow through some of this layer so that I wouldn't be out there again next summer busting my butt off, remembering how grueling the compost pit digging is. So I continued. Until the soil pretty much became one big rock.

Drenched with sweat and covered in mud (for the 2nd day in a row), I finally finished digging a compost pit that I could say I was highly proud of. A good four hours overall, and then I was at last able to put the shovel down. So much for trying to relax either of those days... pretty much demanded the strength and energy equivalent of several workouts. Exhausted.

So enough said, composting is good for the environment AND the body. If you dig your own hole, you'll probably be feeling it in your muscles the next day. A little outside work will make you sweat as much (if not more) as your normal workout at the gym. For the average person, shoveling/spading dirt to plant a garden burns roughly 340 calories per hour. And let me tell you, this is some more intense shoveling than using a spade to dig a little hole (meaning it definitely burns even more calories than that!). Vary up your routine, skip the run or the gym for the day, and get your workout digging up some soil. Yeah, I know, it might not sound that enticing, but hey, at least you'll be doing something to help out the environment too...You can't really say that about working out in an excessive-energy using air-conditioned gym, right?

2009-06-19T11:58:00.000-04:00

This place never ceases to amaze me. I have been enjoying some amazingly beautiful runs lately around my place. Until recently, I don't think I ever appreciated just how beautiful it is right outside my own backyard. College made me stop taking my countryside surroundings for granite, and opened up my eyes to just how green and gorgeous the area around my own home is. Sometimes you need a little extra push to make you realize all that you have been given in life (this is to be applied to anything, not just your surroundings). After all, that's what a happy life is all about...focusing on the positives in your life, not the negatives.

The other day I took an approx. 6 mile run around the roads (basically trails) that surround the road of which I live on. I began on a gravel road that was lined by gorgeous green trees and that follows the especially full, rushing creek that the rain has propelled this year. There are scant houses along the road, but rarely do I ever pass, or should I say am I ever passed, by a car (except for the mail lady in the morning :) ). I am left to run amidst the most peaceful of surroundings, listening to the birds and watching them fly from tree to tree, occasionally swooping over the running waters. I especially enjoy watching the bright red cardinals against the nicely contrasting backdrop of the new-green leaves, making me take deep breathes as I run.

As I reached the end of the road following the creek, I made a turn onto another gravel road that loops through field after field of grass, wheat, flowers, etc. This road is desolate as well. It is more open than the preceding road, and provides a nice change of scenery from shady, cool woods to sun-filled fields. After winding through this road for awhile, I made yet another turn onto a road that surrounded a peach orchard. While it is not yet peach season, I will definitely keep this road in mind for my runs when early August approaches. Running by all of the budding trees was gorgeous in itself, but it also brought back many memories of all the time I'd spent picking fruit with my family over my past summers. This change in scenery gave me many thoughts to think about, pleasantly distracting me from the actual running itself. I love when my mind travels off into its own world while I'm running. When I am able to do that, well, those are the best runs.

I decided to cut out of this road and loop back through the actual peach orchard to get back to the preceding road. As I was running through the rows of peach trees, I saw a deer timidly running in avoidance of my path. That's when it hit me just how lucky I am to be able to run amidst such tranquil, beautiful surroundings. Running right around nature, and the creatures that inhabit it, who could ask for better!? I ran back down the road that brought me to the peach orchard and then took a turn off onto another road. This road brought me to a quaint little bridge with chipping white paint that provided me a passage over another, smaller branch of the creek. This bridge finally brought me to a paved road, but there still ceased to be any cars. Shortly after, I turned around and ran back to the first road of which I started my run. After an hour (of which didn't seem nearly that long), I finally finished my run and I felt mentally, emotionally, and physically great! That's what I love about running...especially in such a pretty atmosphere. I couldn't ask for a better morning workout.

After the completion of my run, I backtracked a little ways on my running course and walked to a bridge towards the beginning of my course. On the bridge, I was able to lay down and cool down right above the cool-drafted creek. Perfect. The high you get from running is the best, and I try to always take a few minutes to relax and enjoy it.

I definitely want to bring my college outdoor club here so that they can enjoy this beautiful place with me. I also recently discovered a whole slew of trails that are just a 15 min. drive from my house! And if I ever get a running club going at my school (which I one day hope to), I'll be planning a trip for them to run on these roads alongside me. Any change in scenery for runners is great, especially a particularly pleasant change. All of these moments of which I am able to spend outdoors and just enjoy life make me happy, and I'm happy for all of the positive things that I have been given. Maybe take a few minutes to enjoy a positive aspect of your life that you might often over look. And like I always advocate, get outside and enjoy some fresh-air!

ZzZz..Conch chooo... ZzZz.. Conch chooo

2009-06-17T21:53:00.000-04:00

I sometimes wonder what I will do if I fall in love with a snorer. I'm not quite sure I could handle it haha. I am a particularly light sleeper and awaken from the sound of a whispering breath, let alone a loud pesky snore. I'd definitely be sending my husband to get some treatment, especially after reading this article. Take a look at this article posted on New York Times.

June 11, 2009, 11:34 am

Sleeping With a Snorer

By Tara Parker-Pope

Susan Stava for the New York Times Is your partner’s snoring keeping you up at night?

After writing this week about the link between marriage and better sleep, I heard from several skeptical readers who were the long-suffering bed partners of snorers.

“I’m happily married, but never get a good night’s sleep because of the noise!” wrote Lisa.

“Are you kidding me?” Caroline wrote. “My husband snores louder than a lawnmower, and I kick him harder than Beckham with a soccer ball. We both slept much better when single.”

It’s true that sleeping with a snorer can take a toll on your health. People who sleep next to snorers report high levels of fatigue and sleepiness and may even be at higher risk for hearing loss.

Often, snoring is due to obstructive sleep apnea, which is characterized by episodes of interrupted breathing during sleep, which leads to regular nighttime awakenings linked with a number of health problems.

But studies show that the person with sleep apnea isn’t the only one waking up. When the apnea is accompanied by loud snorts and snoring, the bed partner may wake up as often during the night as the person with the actual sleep disorder. One study from the Mayo Clinic in Rochester, Minn., found that spouses of snorers woke up, at least partially, an average of 21 times an hour, nearly as often as the 27 times the snorers were awakened by their sleep apnea episodes.

In a 2005 study from Finland of 37 male snorers and their bed partners , half of the bed partners reported being disturbed by snoring every night or almost every night. One third of the bed partners reported relationship problems as a result of the snoring.

In a 2003 study published in the journal Chest , doctors from the Mayo Clinic in Scottsdale, Ariz., tracked the spouses of 54 patients with sleep apnea. Once the sleep apnea and snoring were treated, the spouses’ quality-of-life scores surged more than those who received the actual treatment. And treating the apnea also improved sleepiness scores among the spouses by 20 percent.

Second-hand snoring also may take a toll on hearing. In a pilot study of just four snorers in Kingston, Ontario, all the patients had slept next to a snorer for at least 15 years. The study showed that the bed partners had significant noise-induced hearing loss in the one ear that was most exposed to the snoring.

Solutions are difficult. One study found that earplugs can be a simple and effective treatment for bed partners of snorers, but for some people, especially parents of young children, earplugs aren’t a practical option. Often, treating sleep apnea can help reduce snoring, and snorers should be evaluated by a sleep specialist. Weight loss can also improve sleep apnea, although many snorers aren’t overweight. Some snorers get relief using dental appliances that open up the airway, or surgical treatments that reduce the size of the soft palate.

To find out if second-hand snoring is taking a meaningful toll on your health, doctors suggest taking a “sleep vacation” from your partner by moving into another room to determine if your sleep, mood and daytime alertness improves. The test may help convince your partner that his or her snoring is more than just an amusing annoyance and a real medical issue that is affecting the health of both you and your relationship.

The 'Roo Experience (Long Post)

2009-06-16T22:08:00.000-04:00

Music is incredible. Bob Marley got it right when he said, “One good thing about music, when it hits you, you feel no pain.” Music, even if for just a brief moment, can take all your worries away. And for the artists themselves, music is a way to let out worries, get out emotions, and freely let expressions run wild. Music is capable of joining together numerous people from all different paths of life. Few other things in life can bring together such a diverse array of people. This past weekend, 90,000 people from all over traveled to the little town of Manchester, Tennessee to experience a four-day musical festival that would send every single attendant home with life-long memories. I myself was fortunate enough to attend this great festival known as Bonnaroo.

This year marked the 8th year of Bonnaroo. Held on a 700-acre farm, there was plenty of room, which provided a great setting for plenty of great bands, tons of vendors, and loads of interesting people.

After a 12 and a ½ hour car ride (split into two days), a 5-hour wait to actually get into Bonnaroo, and a torrential downpour of rain the first night, I was somewhat skeptical about how much fun I’d be having over the next few days. However, the first full day of being at Bonnaroo quickly changed my mind and opened up my eyes as to just how much fun this experience would be.

I went to the festival with a few of my best friends, from both home and college, which made the experience even better. Upon entering Bonnaroo, I was immediately taken aback at the prolific amount of people at the place. Driving in, we got a good view of one of the camping areas. The tents seemed to go on forever. Tent after tent, lined up into the far distance until you could no longer see. After setting up camp (you get a camping spot just large enough to fit a tent, separated by about 6 inches from your neighbor), we ventured into Centeroo (the stage/main area) to see Portugal The Man. I am a big fan of this band and was super pumped to see them. They performed well, and I especially enjoyed “1989”. After that, we toured the area and just checked out the scene. One of my friends and I engaged in a few poses being taught in one of the many free yoga classes. While holding one of the squatting poses, the instructor began commending Sri Swami Satchidananda, the founder of the yoga institute where I will be taking Yoga Teacher’s Training this summer (He also gave the opening for Woodstock!!). Upon hearing a much loved, familiar name, I quickly began feeling like Bonnaroo was the place for me.

After a long day, we decided to go to bed relatively early since there were no big-named bands we were interested in seeing the first night. After what seemed like a short time, I was awoken early in the morning (around 8) by a wave of almost suffocating heat boiling me inside my tent. I realized what people meant when they said Tennessee was going to be hot. Each morning, although sleep was much needed after very late nights, the heat made it impossible to sleep in and catch up on those ZzZz’s. Most festivities/bands didn’t start until 12, so there were plenty of morning hours to do things such as wait in the long lines for porta-potties, or cook up some breakfast after a previously active night. One morning, our camping neighbors decided to cook up some pancakes and sell them to other campers for 50 cents a cake. A couple of Rolling Stone writers took notice of them and wrote down their contact info. Not only did these writers buy a couple pancakes, but they told them they’ll probably be included in the Bonnaroo article of Rolling Stone mag.!!! This is one of many interesting stories that occurred during the morning hours of Bonnaroo.

We had the pleasure of seeing a range of all types of music, from rock to folk to R&B to rap. On Friday, we saw a plethora of bands. The first main headliner we saw was Animal Collective. I thought they were good, but they catered to the stereotyped audience and turned themselves a bit too much into a jam band for my liking. We then saw Grace Potter & the Nocturnals and then the Yeah Yeah Yeahs. We caught the end of Santigold’s set, and then proceeded to see Al Green. Dressed up in a full suit on such a hot summer day, Al Green was surprisingly good. He definitely got my friends and I off of our feet. We then caught some TV on the Radio, Lucinda Williams, and Ani DiFranco (who I was newly introduced of and rather enjoyed). Later into the night, we saw the Beastie Boys who I’ve decided I’m not a huge fan of, and Phish where we met some “raging Phish-heads”. We caught the end of Public Enemy, whose set was followed by a brief, inspirational anti-racism speech. Next, we saw Crystal Castles, a techno-esque band. The scene there fit every description of a typical rave. Glow sticks, fast-sweaty dancing, odd characters, and most likely some ecstasy were all prevalent among the crowd. It was quite the late night experience. Lastly, we saw Girl Talk (2nd year at ‘Roo), where we also started to see some people unexpectedly passing out. All the drinking and drugging and lack of sleep started to creep up on people.

The following day we had the pleasure of seeing Bon Iver who was definitely good. He was a nice change of pace from some of the earlier jam bands we had been listening to. We also saw Of Montreal, whose set included some oddly dressed up characters wildly dancing around on stage. Following that, we saw The Decemberists who played my favorite, “Engine Driver”. We caught some of Mars Volta as well as Bruce Springsteen and the E Street Band. We left his 3&1/2 hour set to go back to camp. After falling asleep to Springsteen we woke up to some heavy Nine Inch Nails. Sadly, we realized we slept through Ben Harper.

On Sunday, the last day (tear), we saw Cage the Elephant, and Citizen Cope who was surprisingly one of my favorite acts. We also saw Erykah Badu, Andrew Bird, Merle Haggard, and Snoop D-O-Double G.

Although music was definitely one of the coolest attractions at Bonnaroo, there were numerous other entertaining and random activities to experience. There was a ferris wheel, art galleries, authentic food, mud wrestlers, crazy good hoola hoopers, yoga, dancing, “green” lectures, comedy acts, an obscure circus, a hot air ballon, etc. etc…. I could’ve spent days on end trying to do everything they had to do there. I felt like I was living some totally weird dream, that involved every random attraction you could think of provided all at one place. There was so much to see and experience, it's mind-blowing just thinking about it. There was an endless amount of unique characters to interact with, and lots of interesting people that were “trippin’” to watch.

However, one downside of Bonnaroo is the dirt. If you completely despise dirt, ‘Roo is not the place for you. After the first day of rain, the place quickly became a mud pit. There were numerous places in which you could have mudslided, and we had the pleasure of watching crazy people go at it while wrestling in the mud. There was also the guy who was clearly messed up on something, and decided to down a whole canteen of muddy water that was taken straight from the ground. Many people peed and brushed their teeth between cars, the area right next to the tents in which we slept in and walked around. Walking barefoot was common because of how muddy and difficult it was to walk in flip-flops, but this also meant walking barefoot into the overused, grotesque porta-potties, and among the dirty/pee/toothpasted grass. Showers were available for 7 bucks, and although I greatly desired one, I didn’t end up taking one the whole four days because upon leaving the showers you had to venture through a huge mud pit anyways.

There were drugs everywhere. I found it kind of comical waking up to people outside my tent walking through the campgrounds yelling “Shrooms, nice magical fungus,” or the people who would quickly roll under there tongue “Roids, pharmies, LSD” as we walked by. Weed was basically decriminalized and the air inside Centeroo permanently smelled of it. The great extent of the commonness of drugs was something I had never quite experienced before. It was interesting to see the various people tripping.

‘Roo also featured a lot of recycling and environmental friendly programs. In 2008, they recycled 44 tons of product. There were over 2000 recycling areas on site, and most of the products were compostable, such as the plastic cups made from a compostable corn material. No glass was allowed on the premises, which made it very conducive for walking.

Bonnaroo was a great experience and something I’m considering going back to. I loved meeting and talking to all the different people, listening to everyone’s different accents, and sharing my own stories without feeling judged or being criticized. Pretty much everyone I met was super friendly and everyone had a unique story or talent to share. I definitely could feel a lot of peaceful vibes being given off, a vibe exemplified by the quintessential “hippie”. Out of all the diverse people there, from people of all races and ages, and even people abusing multiple drugs, I experienced virtually no violence or any acts of hate. Everyone was just so grateful and happy to be there, to be in a place where so many people were brought together for exactly the same reason. Music.

Hasta La Vista

2009-06-10T08:27:00.000-04:00

I'm headed to Bonnaroo today!!!!! yayyyy

2009-06-09T09:10:00.000-04:00

Trees are beautiful. But why? What makes Trees beautiful? How does any one thing represent beauty to another?

This is a question that is far beyond our full reach. Beauty is different for every individual eye. While one may think something just as beautiful as another, its roots may be entirely disparate. You may see trees as to be beautiful, but maybe from an entirely different perspective as to how I see the same trees. A tree that stands before you may bring past memories, perhaps times spent with your father; him pushing you on a swing, you gliding through the air. Or of you and your best friend passing endless hours atop seemingly endless branches. Memories of experiences that I may too have similarly shared, but that also contain numerous moments that can be and are only entirely unique to you. Your thoughts, feelings, emotions in these situations can in no way be exactly like my thoughts, feelings, emotions even if we experienced similar actions on a similar tree.

What represents beauty to you may not be what represents beauty to me. But I feel many will agree with me, each in their own way, of my opinion of trees being utterly and entirely beautiful. Trees are one of the many gifts of Earth. And today as I laid beneath several trees, staring upwards and admiring their beauty, I asked myself: Why do these trees that surround me bring such beautiful, tranquil thoughts to my head? For me, why do these trees and trees in general represent beauty? These benevolent conceptions of trees that I hold, how do they so strongly hold their existence within me? These are questions that as I mentioned before, I shall probably never fully be able answer, but nonetheless are questions of which I can ponder.

As I was first reflecting on these questions, I began to observe and take note of every outer component of a tree. Taking in each aspect that I perceived as beautiful and remarking on some of the often less noticed, secret outer beauty of which trees hold. From observation through an upward view, what struck me as to be one of the most beautiful elements of a tree was all of the different shades of green that the leaves encompassed. The sunlight striking different parts of leaves at varying strengths, and the various intensities of shade cast from one leave onto another naturally and beautifully creates a strewn mosaic of all shades of green. It struck me that this is why many artists often paint trees- to capture the beauty often unnoticed of trees onto paper. The different lighting aspects of each leaf gives artists a lot of color schemes to play with. Looking around, I noticed how many different shapes and sizes that the leaves of various trees presented. Each shape unique, not like one of those ordinary shapes of which we have given a name. Each component naturally fanciful. I could go on and on as to why I think trees are externally beautiful, but for your sake I’ll cut my list with only those few distinctions that I particularly took notice of and of which cared to speak.

But like almost everything in life, trees are internally beautiful as well. The service that they provide is essential for every living being. They breathe in carbon dioxide (a major contributor to greenhouse gases of which contribute to global warming) and breathe out oxygen (the stuff that we depend on in order to live!). About 800 million tons of carbon are stored in trees, saving us roughly $22 billion in control costs. Trees also help to prevent erosion and absorb urban runoff. They reduce energy costs by being planted in certain areas to provide shade and be barriers against harsh winds. Trees are also noise barriers, creating a more peaceful environment.

There are tons and tons of reasons why trees represent beauty to me. And one thing is for sure, I definitely miss all the surrounding trees I have back home when I travel to college in the city. But every area has its pros and cons.

It's important to sustain the trees we have today. They provide both useful and essential services to life on Earth. Trees are very appealing to the eye, and I would be often dispirited if I wasn't able to frequently be in their presence. Imagine a world where trees were very scarce...not a pretty picture, right?

2009 French Open

2009-06-06T11:21:00.000-04:00

The past few days the tennis French Open has been airing. Tennis is probably my favorite sport to watch. Considering I played all throughout high school and was pretty much obsessed at one time with the sport, I find it rather entertaining. However, even for nonplayers, I think tennis would be relatively enjoyable to watch. If you've never watched it before, give it a shot. You'd be surprised how fast paced the sport is, and it's amazing how fast/hard the players can hit and serve the ball. And every once in awhile, you'll catch an attractive player to watch (such as Del Porto (for girls to watch) or Sharapova (for the guys).

My favorite, Raphael Nadal, to my surprise got knocked out by Robin Soderling in the fourth round of the Open. Nadal was undoubtedly favored to win as he had priorly won four consecutive titles; so congrats to Soderling who achieved one of the biggest upsets of all time. Soderling has made his way to the finals where he is to play against the notoriuos Roger Federer.

Federer has previously beat Soderling 9 times (Soderling has not grabbed any matches from Federer). However, in the past few rounds Soderingly has played astoundingly well, proving both his accuracy and form to be exceptional. The two are scheduled to play tommorrow, where Federer will try to become the sixth man ever to achive the Tennis Grand Slam (meaning he will have won the Australian Open, US Open, Wimbledon, and the French Open).

This morning was the French Open women's finals, where Svetlana Kuznetsova swept a victory over Dinara Safina. This is Kuznetsova's second Grand Slam title. She successfully and quickly clinched a 6-4, 6-2 match. The match, played by two 23-year-old Russians, was over in a mere 74 minutes. This was the second straight year that Safina has lost in the finals, as her hopes of winning her first Grand Slam title were once again crushed. Safina had held a 8-5 record over Kuznetsova prior to coming in to the French Open final. No.1 seeded Safina seemed to be letting her nerves get to her as she began timidly hitting the ball and slowing down the pace on her serve. For a bitter end, she double faulted her last chance of staying in the game, giving victory to Kuznetsova. Although she was defeated, Safina will still hold the #1 WTA ranking. This is Kuznetsova's 6th time defeating a world #1 ranked player. She will move from #7 to being ranked #5. Congrats to Kuznetsova for triumphantly making is this far in the French Open and in her career!

Get Motivated!

2009-06-05T13:42:00.000-04:00

Running can sometimes feel monotonous. Everyone has those days where lacing up your running shoes isn't because of the desire to run, but from feeling compelled to run. Whether you've just started adding running to your daily routine or you've been running for years and years, getting out there and getting moving isn't always easy. However, true runners don't give up on the days where activities such as chowing down on some cookies after work may seem more appealing than a run. No matter how much they aren't looking forward to that after-work run, true runners make themselves go anyway, because they know just how exceedingly rewarding both mentally and physically a run can be.

To turn yourself into a true runner and keep yourself running, it helps to have a little motivation. Here are a five helpful tips to help keep you enthusiastic and lead you to spending your free time running, rather than succumbing to any of those other seductive activities that try to stray your mind/body.

1) Get Hip Running Clothes- Don't just mandate raggy, oversized t-shirts and old shorts for your workouts. Instead, purchase cool clothes that make you feel sexy. If you like the clothes you run in, then you'll want to actually wear them. Putting on these clothes will inspire you to take the run!

2) Make An Upbeat Playlist- Grab your ipod and tune into some tunes. Add some new music to your ipod and designate it only for your runs. This way you have music to look forward to that you can only use while you're running! Choose upbeat/fast paced songs so you don't have to catch yourself running to slow-paced to a slow beat.

3) Spice Your Trails Up- Try to avoid running the same route over and over again. Instead, go down a new road or explore a new trail. Try simply driving ten minutes down the road and run from there. Take advantage of local bike trails, hiking trails, and parks. Go outside of you're comfort zone. New sights will open your eyes and distract your mind from concentrating on the sometimes strenuous running you endure. When you run a course over and over again, you often forget to observe your surroundings because they seem so normal/everyday.

4) Reward Yourself With a Relaxing Cool Down- Find a nice spot outdoors where you can go to relax after your run. Lay down, cool down, and simply enjoy that ecstatic runner's high. This will leave yourself with something healthy to look forward post running.

5) Be Proud of Yourself- Give yourself a pat on the back for finishing each run you take. Know that you are doing your body good! Try charting your mileage so that after a month of running, you can look back and see just how "far" you've come. Don't take it for granite that you only ran 2.5 miles one day. Some people can't even make it past a mile. Be proud that you are getting out there and getting fit!

Running takes patience, dedication, and commitment. However, after you gain all of those qualities, I'm sure you will grow to find passion being another quality that you obtain. Running is fun, but just because it's fun doesn't mean it's always easy. Don't be hard on yourself for not always feeling up to running (it's okay to take days off when a rest is needed). However, strive to push yourself past those mind-numbing days, and before you know it, a enthusiastic day will come to you.

Tips for Running In the Summer Sun

2009-06-03T09:27:00.000-04:00

I love running, and summer is when I have the most free time to take advantage of my passion for it. However, summer is also the hottest time of the year, creating heat which can sometimes hinder performance. The seemingly bright, inviting sun I gaze at from indoors doesn't always seem so pleasant when I lace up my shoes and take my first steps outside. And if one is not careful when running in the heat, he/she might just not make it to the finish line. Below are a few steps on how to prepare for a summer run and how to conquer the heat.

1) Wear Cool Clothes- The past few years as I have gotten more and more into running, I have increasingly been investing in running shorts. And let me tell you, they make all the difference. They are usually made out of Supplex nylon, a light-weight, fast-drying material that is optimum for runners. My running shorts actually encourage me to go running now.
When it's really hot outside, I tend to just run in a sports bra and some shorts. If you're a guy, go shirtless, which will decrease your weight and allow you to run more freely. If you aren't comfortable with doing this, then make sure to choose a shirt that is ideal for running. Avoid cotton. Cotton is heavy and quickly soaks up sweat. This will weigh you down and cling to your skin, making your feel extra sticky and sweaty. Instead, opt for light-weight synthetic materials. I know Nike makes both t-shirts and shorts that are great for runners. However, I'm sure there are numerous other brands that sell clothing well suited for runners as well.

2) Stay Hydrated- Drinking water is an essential tip for a runner. If you avoid this step you will see the consequences! Drink a large glass of water 30-45 minutes before embarking on a run. If you plan on taking a long run, make sure to bring a bottle of water with you. While you should drink a glass of water ever 10-15 minues of exercising, I wouldn't mandate that you carry water with you on your run unless you are running for a time greater than 45 minutes (however, this can vary from person to person). Personally, I find it bothersome to run with a bottle of water in hand, but sometimes it is necessary for my longer runs, so I just choose an optimum light-weight bottle.

3) Wear Sunscreen- I'm sure you see everywhere the dangers of sun and its relation to skin cancer. The majority of what you are reading is probably the truth and is important to keep in mind before you head out for a run. Even just a 30 minute run can dangerously expose you to the sun, so it's important to lather on the sunscreen. Apply at least 10 minutes before heading out, and choose water-resistant varieties. They make several "sports" based sunscreens that you might want to consider trying out.

4) Avoid Midday Times- Between the hours of 10 a.m. and 2 p.m. is when the sun is strongest and also the heat! Try to avoid running between these times to avoid heat exhaustion as well as sunburn. Instead, try a morning run which will awaken you and get you up on your feet making you ready for to tackle rest of your day. Or, engage in an evening run, watching the sunset as you trail down the road. This can be relaxing and ease you into a peaceful run.

5) Gradually Build Yourself Up- Don't go out for an hour long run in the middle of the summer if you have only been doing 30 minute conditioning prior to this. It's important anytime of the year to gradually ease yourself into taking longer runs, however it's especially pivotal during the summer. Your body has to deal with the extra burden of cooling itself down, and if you push yourself too much it will be unable to perform this task and will shut down on you. You should also acclamitize yourself to the summer weather, since your body will not be used to the excessive heat. Even if you have been taking hour-long runs prior to the summer, you many need to shorten these runs the first few weeks of hot weather. Also, don't have too high of expectations and know that is okay to slow down your pace in the heat. All of this is to prevent overheating and excessive stress on the body.

6) Avoid Blacktop- If possible, run a course that limits the amount of time spent on blacktop. It's black surface captures and radiates heat. I've heard you could fry an egg on blacktop during hot summer days. Let's not experiment with this and fry our bodies too. Choose a gravel or dirt path, or even opt for concrete over blacktop. If possible, look for paths in the shade.

7) Don't Be Afraid to Take a Pause- Don't be surprised or embarrassed if you need to take a break. Heat can take its toll on your body, and its okay to pause your run or take a walking break. If you are experiencing heat cramps, stop immediately and get some water in your body. Heat cramps are often warning signs of worse problems to come. If you start to feel faint, dizzy, or confused also stop, for these are signs of heat exhaustion. If you ignore these warning signs, you may trigger the even more dangerous condition of heat-stroke. Heat-stroke is characterized by increased dizziness, chills, nausea, and a decrease in sweat production. Seek help if this occurs.

While it is definitely possible to keep running all throught the summer, it is important to be cautions and keep these tips in mind. If you do all of this, you should be good to go. So get out there, get running, and get that beach-toned body that will make the opposite sex drool.

2009-05-31T11:19:00.001-04:00

So I went to New York this past week, and they're not lying when they say NY is a melting pot. It's like a huge box of blocks full of all different shapes, sizes, and colors. It was eye-opening for me. It showed me how small Philly actually is, and how many (outer) beautiful, hip people there are (all gathered in one place!). New York is actually a good place to provide motivation if you wanted to drop a few pounds...passing by so many skinny, modelesque people will make you want to get fit as well. And with all the walking you can do across that sprawling city, it would be easy to shed some weight if you really desired.

While NY is known for its blending of people, I am also very fond of the numerous juice blending places the city offers. On almost every block you can find a fresh-squeezed juice venue. Since NY has such a mass and mixture of people, it is able to provide a wide array of restaurants and cuisines. New York has more nutritious/vegetarian/macrobiotic/etc. based restaurants than I have ever seen in once city. These kinds of restaurants allow you to go out and get good food that's actually healthy, making them great options for when you want dine out without loading on all the typical grease and fat.

Almost everyday I would wake up and walk down the street to pick up a freshly-juiced carrot juice. You could also choose to have a mixture of several fruits/veggies. For example, you could mix carrots with a combination of parsley, celery, beets, ginger, or spinach. Pictured above was a beet/carrot juice blend that I enjoyed one morning. I also sampled a fresh-squeezed orange juice, but surprisingly found it to not be nearly as good as the carrot juice blends.

While I already happened to be a fan of carrot juice, I was super excited when I saw it being offered in so many restaurants/cafes. Carrot juice is astoundingly sweet, and doesn't taste like what most people would expect. While it does have a hint of earthiness to its taste, it's nothing like V8 or any other vegetable concoction. If you haven't ever tried carrot juice, I definitely recommend it. And nothing beats freshly-juiced carrots (or freshly-squeezed anything for that matter). Personally, I enjoy just simple carrot juice, but it's also worth trying with either beets or ginger.

Carrot juice is loaded with vitamin A (good for the eyes!). It also contains vitamin E and B vitamins, as well as numerous minerals that include calcium, potassium, magnesium, and iron. The vitamin A from the beta carotene in carrots is said to cleanse the liver, strengthen bones, and protect skin. It's also low-cal for a juice, containing just 70 calories per one 8-ounce serving.

Providing numerous nutrients and health benefits, and a great taste too, carrot juice is one of my favorite drinks. Give it a try, especially if you get the chance to head up to NY and go to one of the fresh-juice venues.

2009-05-30T12:46:00.000-04:00

I forgot just how great of a workout cross country bike riding is, that is until I promenaded through the countryside on my mountain bike this morning.

I quickly realized after struggling up the first hill that the ride wasn’t going to be the morning motorcycle cruise I had imagined. I made it up the first hill without an annoying amount of huffing and puffing. But my cool, smooth breathing ended there. The next hill (and pretty much every hill after that) I was gasping for air like a fish out of water. Struggling up hills on a bike is much more difficult than it looks. Bikers often breeze past runners climbing to the tops of hills, but I think I’d rather be the lingering runner. Biking a hill is by far more strenuous than running one.

But all those hills are worth it. After the peak of a painstaking hill, there almost always proceeds a phenomenal downhill. Speeding down those hills is a rush like no other. And trust me, the downhills felt extra great after the long uphill struggles I went through to get there. Wind through my hair, and sun on my back, ahhh love it.

Cruising through less-traveled back roads brought a sense of tranquility to my workout as well. Except for the occasional car, it was just me and my bike, hitting the pavement (and every now and then a gravel road). Although I run these roads, I am never able to get as far as my bike can take me. It let me see more of the countryside and explore roads I infrequently come upon.

I’ll definitely be embarking on another countryside bike ride soon. And I recommend it to anyone looking for a good leg workout. You’ll be panting harder than your dog running next to you. Dust off your bike and let it see the day of light! If you don’t live near the country, explore your town/city and check out some of the less illustrious parts of town. You may discover a hidden gem/secret spot right in your backyard. And while you’re having fun cruising around, you can burn roughly 500 calories in just 60 minutes!

Compost...Good for the Soul, Good for the Soil

2009-05-25T22:46:00.000-04:00

Ok, so it looks kind of (well maybe not just kind of) disgusting, but compost does wonders for the soil. Composting turns icky food scraps into organic treasure. With the help of microorganisms such as worms, bacteria, and insects, organic material is broken down, sending nutrients back into the soil. This decomposition cycle releases carbon dioxide back into the air, and leaves behind humus, nutrient rich soil that is perfect for cultivating plant life.

Compost naturally contains many nutrients that enhance soil. Many of its wide range of nutrients can't be found in other synthetic fertilizers. Due to its properties, composting helps to balance the pH level of the soil, creating an ideal composition for planting. It loosens soil making it easy to work with, and also creates conditions that prevent soil from losing a war to erosion and run-off disasters. The microorganisms that feed off of and decompose compost also help to enhance soil by aerating and breaking down wastes into simpler forms of which nutrients can be more easily absorbed by plants. Composting also helps soil to retain water, an essential ingredient for enabling plant growth.

I'm a huge fan of organic farming because chemical pesticides are just down-right bad for you, and are simply unnatural. Composting is an alternative way of fertilizing and promoting healthy plant growth. By using life's natural organic waste, you can cut down your dependence on artificial supplements. Pesticides are hazardous to human health as well as the health of the environment, and most large-scaled farmers just completely ignore this for the fact of trying to yield the highest profit possible.

Composting is undoubtedly beneficial for a small-scaled farmer who has no need to use harmful pesticides in the first place if they would just put in a little effort. Composting can help to replace the pesticides that many farmers feel they need. And it can be done for FREE. All it requires is simply a little time. At absolutely no cost, you can enrich your soil and grow mouth-watering crops that will also help keep money in your pocket by decreasing the amount of money you spend on costly produce at the store!

Besides all of these benefits for you, your soil, and the environment, composting helps to reduce the amount of waste that goes into our already over-flowing landfills. By reducing landfill waste, you are helping to reduce methane that is a byproduct created in huge landfills, an element that contributes to global warming.

Composting is easy. If you have the space in your back yard, simply dig a hole and start throwing your food scraps down into it. Each time you eat/cook, collect them into a bowl, and once the bowl fills up, deliver its components to your very own self-creating gold mine. There are also other ways to compost if you don't want the food decomposing openly in your backyard (for instance, if you have limited space, meaning the food would be rotting within close proximity of your house). Check out http://www.treehugger.com/files/2006/03/for_the_domesti.php or http://tinychoices.com/2008/01/24/four-ways-to-compost-indoors/ for some alternative ideas.

Be In The Positive :)

2009-05-25T11:14:00.000-04:00

After doing the previous series revolving around A New Earth, and The Secret, I've been noticing a lot of other publications that have been discussing the importance of staying positive. Being positive is key. If you want to live in happiness, you have to think positive thoughts. You can't be happy when you're mind is full of negativity. This can be tough at times when everything seems to be going wrong, but instead of letting your mind dwell on the wrong, fill it with other simple things you can be happy for. There is always something to be happy for, whether it be the sun, the rain, the grass, the little moments of silence, the fresh-air, the daily interactions with your friends/kids/family, etc.

I recently read in a magazine a great tactic on how to remind yourself to cherish the simple moments and be conscious of their worth. This will help you stay present and keep positive. This is how one couple remembers to think in the positive: "To cultivate positivity in our relationship, my partner and I started a 'thank-you box'. We placed Post-it notes and a pen beside a box on our kitchen counter. Whenever we feel grateful for something the other has done (picking up groceries, giving a back massage), we write it down and put it in the box. On Sunday nights before bed, we pull out the notes one by one and read them aloud. It starts the week in a positive way."

This is a great idea. Since often we harp on negative thoughts rather than positive ones, one of the best ways to turn this around is to write down your gratitude for day-to-day moments. You can create a box to be shared with your friends or family, or even just make one for yourself to remind yourself when you may be feeling down that there was always that time worth your gratitude.

Just remember to stay positive, because life is full of ups and downs. Rather than focusing on the downs, let's focus on the ups, and you will see that you're life will naturally start to become filled with more ups than downs.

2009-05-24T20:58:00.000-04:00

Update:

I went outside to do some yoga this evening just prior to the setting of the sun. I was planning on doing only a few poses, but ended up doing a whole session, finishing with a relaxation into the dark of night. It was surreal. I don't think I've enjoyed my yoga practice this much in a very long time. As I live in the country, except for the occasional distant airplane or motorcycle hum, I am able to completely revel in all of nature's beautiful music. During my practice, I took notice of the numerous melodic sounds of the nearby birds, and as the night wore on, I was able to hear the sounds of crickets, peepers, and the slow rustling of the spring-green leaves. Doing yoga outside is an experience like no other. It is calming and utterly serene. It is as if you are passing time in a stand-still picture, a picture you don't want to ever escape. Performing series after series of supple poses, creating the spitting image of "picture perfect". Even if you don't live in the country or in an ideal natural setting, get outside and enjoy a few stretches. The sun sets everywhere, and anyone is capable of utilizing and enjoying its beautiful essence. At the end of your session and even in between each pose, take a moment to completely stop and absorb your surroundings. Notice each little sound, or movement of nature. Listen to the birds, watch the clouds swim by, notice the ant busily crawling through the grass. For just a few brief moments, just be, in the presence of nature, no matter where this "nature" may be.

If you feel in a rut, if you feel mentally or physically blocked/sluggish/clogged/etc. take some time to get outside. The outdoors naturally brings inspiration/vitality/light, and will reawaken your senses. Whether you're doing yoga, or just sitting in the grass soaking in the fresh-air, nature will faithfully be there to spark new ideas into that creative brain of yours. Undoubtedly it will take your breathe away from time to time.

Yoga Is Beautiful

2009-05-24T10:34:00.000-04:00

Yoga is so fantastically beautiful in itself. It brings a state of peace, one that is often rare in day to day interaction. I encourage you to try yoga if you don't practice it already. It will make you feel great, both mentally and physically, and become in touch with yourself.

Final Breakfast of the Series

2009-05-22T09:46:00.000-04:00

For your last breakfast idea, try cooking up an egg and pair it alongside some whole wheat toast, or even better, some oatmeal. Make it fried, scrambled, hard-boiled, or however you like it.

Eggs are a substantial way to start your morning off with some muscle-building protein. One egg contains a mere 70 calories, but provides approximately 6 grams of protein, and all of the essential amino acids. Eggs are also a good source of choline, a nutrient that helps brain function, and helps to regulate the nervous and cardiovascular systems. A recent study has shown that more than 90% of Americans are deficient of choline. Just one egg provides about 1/4 of your daily needs of choline.

Eggs are also a sufficient source of vitamin D, selenium, iodine, and B vitamins. Additional studies have proven that eggs protect eyesight and help prevent cataracts.

However, eggs should be eaten in moderation because they can raise cholesterol levels if excessively consumed. The yolk contains all of the cholesterol in eggs, but don't skip out on eating the yolk because it also provides many of the beneficial nutrients. I recommend limiting consumption of eggs to two days a week, however many experts consider eating one egg a day to be alright. If you already have high cholesterol, I would stay away from consuming eggs daily. When making eggs, I usually only cook one and add other fibrous foods like fruit and whole grains to fill up on. I would recommend this approach, unless you plan on making an omelet or scrambled eggs which generally require more than one egg.

Pair this breakfast with fruit. Like I mentioned previously, mango is my favorite fruit. If you have yet to taste a mango, be sure to give it a try. However, after purchasing it from the store, you many need to wait a few days for it to ripen up. It's well worth the wait though!

This concludes the healthful breakfast series. Remember, it is important to eat a healthy breakfast each morning to refuel your body and jump-start your day. Look to include whole grains, protein, and fruits/vegetables with each breakfast. I have given you 7 breakfast ideas, so if you fall into a slump and need a little help thinking of a creative way to make your morning meal, you will now have an idea for each day of the week. With a different breakfast for each day of the week, you're sure to never get bored, and will start making time and looking forward to eating breakfast each morning!

Word on the Street, Ms. Blueberry is Who Oatmeal Wants to Meet

2009-05-21T09:29:00.000-04:00

As soon as you let blueberries into your oatmeal pot for some mixing and mingling, you're sure to never go back (and they won't want to either). This combination tastes as good, if not better, than blueberry pancakes; And who doesn't love blueberry pancakes?

Blueberries are one of the most beneficial fruits of which you could add to your diet. They rate among the highest in antioxidant levels. A study done by Tuft s University rated blueberries to be the highest in their capacity to destroy free radicals. They are relatively low-Cal, but high in vitamins. And when obtained in season, their sweet taste is one that very few foods can beat.

Like I've mentioned before, oatmeal is also a super healthy way to start your day. Oats a great source of insoluble and soluble fiber (a prime component of food that makes you feel full). Because of its insoluble fiber, oatmeal is said to lower LDL cholesterol (the bad kind). Oatmeal also helps to stabilize blood sugar, and has been shown to help reduce heart disease. Similarly to blueberries, oats contain beneficial antioxidants, such as selenium which is associated with reducing the risk of cancer.

The list of health benefits that both oatmeal and blueberries provide could go on and on. Put these two powerhouses together, and there's no way they couldn't do anything but boost your body's vitality.

To make blueberry oatmeal (2-3 servings):
-1 cup of old-fashioned oats
-2/3 to 1 cup of blueberries, washed
-Maple Syrup
-1 tsp. Sesame Tahini (optional)

Place one cup of oats with 2 cups of water in a pan. Bring the water to a boil, then place the lid on the pan. Turn the heat to low, and simmer for 10-15 minutes (personal discretion as to how done you prefer your oatmeal). Add the blueberries and cook until just a few start to burst and melt into the oatmeal (about 2-5 minutes). Place oatmeal into a bowl and stir in the sesame tahini if desired (this will add creaminess to the oatmeal). Drizzle maple syrup on top. Voila!

This breakfast tastes best when blueberries are in season. The oatmeal will be sweeter and will require less sugary maple syrup needed on top. Lucky for me, summer is on it's way, bringing its ripening powers with it. Bluberries should arrive around the end of June/ beginning of July, roughly two months away! You may want to add a few walnuts/almonds/etc. to round out this meal and add some extra protein to your breakfast.

A Quick Fix and My Food Combo. of All-Time

2009-05-20T10:08:00.000-04:00

If you're on the run and need a quick way to fuel your morning, cereal just may be one of your best options. Simply pour some cereal and splash it with some milk (or I prefer soymilk). However, be careful what you choose because cereal can be loaded with sugar and empty calories. This morning I had a bowl of Heritage Flakes. This cereal is packed with organic ingredients and contains 6 grams of fiber (22% of your daily needs) and 4 grams of protein, with a mere 4 grams of sugar. One serving accounts for just 110 Calories.

Some other healthful cereals I enjoy (In general order of healthiness):
-Kashi GoLean (11 grams of protein, 8 grams of fiber! Add in some bananas, because although the cereal is not bad, it could use a little boost)
-Shredded Wheat (packed with fiber, also pairs well with slice banana)
-Total Whole Grain (Low calorie, fortified with vitamins)
-Cinammon Life (High in sugar, but made with whole grains, and provides 7 grams of protein. Eat more in moderation)

Those are just a few of the cereals I rotate around for breakfast. If you're trying to adjust from a more sugary cereal to one of the above options, try mixing a quarter of your favorite sweet cereal with 3/4 of one of the more nutritious cereals. Before you know it, you will gradually get used to the taste of the more simple cereals, and prefer them over a sickeningly sweet breakfast.

Pair your bowl of cereal with my favorite: BANANA WITH PEANUT BUTTER
I am constantly eating bananas with PB, whether it's for breakfast, a pre-run or post-run snack, or a late night indulgence. I absolutely love this combination. Quite frankly it could be one of my favorites, if not favorite thing to eat. I seem to never get sick of the combination. It's perfect for a morning start, as it combines fiborous, potassium-filled banana with a little bit of healthy fat and protein-loaded peanut butter. If you haven't tried it, it's a must do (unless you're allergic to peanuts that is, if so stay away and sorry for my ranting!).

A simple bowl of cereal paired with a banana and peanut butter will be sure to leave you full and satisfied all the way until lunch. So break open that banana and pop that box of cereal on your way out the door whenever you feel you're in a crunch for time.

Baby Will You Be My Yogurt and Fruit

2009-05-19T10:08:00.000-04:00

There's no better combination than yogurt and fruit for breakfast. Mmm Mmm Mmm. Here's how I make my morning parfaits:

-Nonfat (or 2% if preferred) Greek Yogurt
-1/2 Banana, sliced
-1/4 cup Pineapple, chopped
-1 Orange, sliced
-Berries/mango/apples/any fruit on hand
-4-5 Walnuts, chopped
-1 Tablespoon of raisins (optional)
-Honey (optional)

Combine all the fruit in a bowl. Place a generous scoop of yogurt on top. Sprinkle the walnuts around and drizzle some honey if desired.

Greek yogurt has up to twice as much protein as regular. It also contains less sugar and is lower in lactose. It's texture is naturally more dense and creamy than that of the average yogurt, making it taste extra indulgent. It gets its creaminess from a straining process that removes the whey, or liquid, part of the yogurt. Try picking up some Fage Greek Yogurt instead of your regular Dannon/Yoplait/etc. yogurt at the store. Stonyfield also makes a Greek yogurt product, labled Oikos, which has gotten good reviews, however I have yet to try it.

Walnuts also add a substantiary amount of protein to this breakfast. They contain heart-healthy omega 3 fatty acids (actually contain more compared to most other nuts). Walnuts have been shown to lower levels of LDL cholesterol (the enemy kind). They are also rich in B vitamins and Vitamin E.

And as always, fruit contains a colorful array of vitamins and nutrients, as well as fiber. By placing these three ingredients together, you easily create a masterpiece of art just waiting to be eaten!

Green Smoothies and Muffins (Yep, that's right green and muffins)

2009-05-18T09:45:00.000-04:00

Want to pack a high-powered-punch into you're breakfast? Try a green smoothie, a complete vitamin-fortified, healthy morning shake that guarantees to start your day off right.

Green? But how can a smoothie be green? It's simple.

For one serving (a large glass) or two smaller servings, combine the following ingredients into a blender:

- 1/2 apple (whatever variety you prefer)
- 2-4 large Kale or Collard leaves, or a handful of smaller kale/collard/spinach leaves (you can vary this amount according to personal preference)
-10-15 strawberries (blueberries can be substituted as well, or use a combo. But if you're just being introduced to green smoothies, your best bet is strawberries because they help to cut and balance out the taste of the greens)
-Approx. 8 ounces of water/soymilk/ or a combination

Blend until smooth. It helps if you have a blender with a sharp blade and little bit of oomph, but if not, just keep the ingredients dancing in the blender for an extra few minutes.

And it tastes good too? Yes, give it a try. Although it won't be as sweet as your typical strawberry and banana smoothie, the drink tastes pretty good. To say the least, it's definitely edible. Think of it as a vitamin pill, as you drink down an assortment of different health-boosters. You can also get creative and throw in any other kind of fruit you have lying around the house. The more fruit you add, the sweeter the drink will taste (but you will also be adding more sugar and extra calories, so be choosy).

Pair the drink with a muffin. Not one of those sugary, processed, high-fat muffins, but an English muffin (sorry if I got your hopes up for the dessert muffin, but no, that's not a suitable way to start your day). Toast a whole-wheat English muffin, and add butter (I like to use Smart Balance spread), jam, or both. You could also try topping your muffin with a layer of almond butter to provide a little punch of protein. Almonds are a great source of vitamins and minerals, including manganese and copper, two trace minerals that deactivate free radicals flowing around in the body that hinder energy flow. Almonds also contain riboflavin, which aids in the carrying out of oxygen-based energy processes. While they will add a bit of fat to your breakfast, lucky for you, the majority of the fat almonds contain is monounsaturated (the healthy kind).

Make sure you make your English muffin is whole-wheat or sprouted wheat. The whole grains provide substantial fiber, helping to make you feel full quicker and stay full longer. Make sure you choose brands that advertise "100% whole-wheat", not just "whole-wheat". Often times the first ingredient on supposedly "whole-wheat" products is enriched flour (or white flour) followed by several other ingredients, and then whole-wheat flour. This means there's only a smidgen of whole-wheat flour (the healthy, fibrous flour) in the product, just enough to label it as "whole-wheat" and to fool consumers. (I'll post later in detail about this issue.) I like Ezekiel Sprouted Grain English Muffins, which can often be found in the freezer section of grocery or health food stores. These muffins contain 6 grams (or 20 % of your daily needs) per muffin and 8 grams of protein. Also, there are not artificial or processed ingredients. You could also try Thomas 100% Whole Wheat Muffins. The first five ingredients are relatively pure, but this brand does contain some processed ingredients such as high-fructose corn syrup, so if possible, stick to the other brand.

Get your blender shakin' and your toaster poppin' and bon appetit.

Breakfast #2....Jazzed Up Oatmeal

2009-05-17T10:00:00.000-04:00

I love oatmeal. Not plain, ordinary, white oatmeal, but blue, nutty, or fruity oatmeal. Oatmeal is extremely versatile and takes on the flavor of whatever you add to it. This is why I love it. Several of my following posts will probably be about oatmeal, so get ready to boil some oats and and some zest and zing.

This morning I had oatmeal with ground-up nuts. This simple combination tastes amazingly great. The omega 3's from the nuts and the fiber from the oatmeal provides a great, nutritious way to start your day.

Simply toss in a few tablespoons of varied raw nuts into a coffee or spice grinder and finely grind. Try a tablespoon of walnuts, a tablespoon of pumpkin seeds, and a tablespoon of almonds. Mix the nuts right into the pan containing a two-serving portion of oatmeal (one cup dry oats), or generously sprinkle the nuts on top of each bowl. Add salt to taste.

Add a piece of fruit to round out the meal. Choose whatever you're in the mood for and will naturally satisfy your sweet tooth. I chose cantaloupe. Enjoy.

Start Your Day Right

2009-05-16T16:11:00.000-04:00

Two things needed to ensure a pleasant, successful day: 1) A good start 2) Energy

Two things needed to ensure a good start and energy: 1) A smile 2) Fuel

For the next several posts, I will be posting some great breakfast ideas that will guarantee to leave you satisfied and feeling good. Get rid of the image you may have that portrays health food as bland/dull/unexciting cuisine. I am here to show you that there are plenty of breakfast options that are auspiciously nutritious and delicious. Not only do the options I plan on showing you look appealing to your taste buds, but they will make you look good too!

Numerous studies have shown that breakfast is an important step in helping you lose weight.
In a recent survey of 2,959 members of the National Weight Control Registry (a group of more than 5,000 people who have lost a minimum of 30 pounds and kept them off for at least a year), 78 percent reported eating breakfast every day, and nearly 90 percent eat breakfast at least 4 days a week. Eating breakfast will keep you from pigging out during later meals, and it will also help to refuel your body and give you energy early on so you can start burning calories right away. You should aim to get 20-25% of your daily calories from your morning meal. According to the Mayo Clinic, breakfast increases productivity and concentration. People who eat breakfast also tend to have lower cholesterol and a decreased risk of heart disease.

Your best options are high-fiber, low-fat, unprocessed foods. It is easiest to do this when you make your own breakfasts at home. This way you know exactly what is going into your body.

I will be charting assorted breakfast ideas that I myself am consuming for my morning meals. I will blog at a later time in the day after I have consumed the meal so that I can update how my breakfast has left me feeling throughout the day. So let's get started.

Today I consumed a plate of cut-up watermelon, cantaloupe, raspberries, and blackberries. I also had a small handful of nuts. Fruit is loaded with vitamins and antioxidants that keep you looking and feeling fresh. Try making a fruit plate with at least 3 different kinds of fruit. I chose the above fruit because of their varied tastes and colors which made my meal look very eye-appealing. By having a variety of fruit, you will be less likely to get bored and more likely to be excited about eating breakfast. Look for fruit that is local and in season- this fruit will be the cheapest and taste the best. However, sometimes it's nice to choose fruit that you wouldn't have everyday. Get away from the bananas and apples once in awhile and splurge for that pricier, more exotic fruit. Treat yourself to something like the blackberries I consumed this morning, or maybe purchase some of my favorite-mangoes. Since fruit contains natural sugar, it's important to eat something like nuts to keep you from crashing after a spike in blood-sugar. Nuts provide protein and heart-healthy fat to keep you sustained until lunchtime. If you have large hands (hah), make sure you grab a small handful because although nuts are healthy, they can be calorie-heavy.

I felt pretty sustained until lunchtime, even after doing an hour session of yoga. The nuts and the fruit complimented themselves well and awakened and kept my body energized all morning. Try this tasty, guilt-free breakfast, and I guarantee you'll be feeling great!

Final Post of Series- Compulsiveness

2009-05-12T10:10:00.000-04:00

Compulsiveness

“An addiction lives inside you as a quasientity or subpersonality, an energy field that periodically takes over you completely.” For many people, compulsive eating is one of the major problems preventing them from losing weight. Compulsive behavior is due to lack of consciousness, lack of awareness with your present state of being. “You are identified with the internal voice due to the lack of awareness, you find yourself walking to the fridge and reaching for that rich chocolate cake.” You let your thoughts control you without being conscious in the present moment. Most often you aren’t even hungry, but you find yourself chowing down on a whole carton of ice cream or devouring a bag of greasy chips.

Next time this happens, be aware that this is simply compulsive behavior. Instead, when your thoughts emerge and begin telling you to overeat, stop and take three conscious breaths before you engage in eating. Become aware of what you are about to do. Slow down, and feel the present moment. “Consciously feel that need to physically or mentally ingest or consume a certain substance or the desire to act out some form of compulsive behavior. Then take a few more conscious breaths. After that you may find that compulsive urge has disappeared- for the time being.” Ask yourself, “will this really make me happy?”.

“Remember to catch any thoughts that justify the addictive behavior, sometimes with clever arguments, as they arise in your mind. Ask yourself, Who is talking here? And you will realize the addiction is talking. As long as you know that, as long as you are present as the observer of the mind, it is less likely to trick you into doing what it wants.” It is not you that wants to excessively eat. It is the addiction. The addiction wants to control you, force you into a never ending cycle of eating, guiltiness, weight gain, etc. Become free of this addiction. If you are completely present, you will realize that compulsive eating will not help your present state, will not make you satisfied, presently happy, or feel good in the present.

So remember, the next time you feel inclined to overindulge, stop, become present and aware, and realize what you’re doing. Realize it’s a sacrifice towards your ultimate goal of losing weight. Realize that you can move past your thoughts, you can observe them without them pulling you in, without becoming entangled and trapped by them. You are not your thoughts; you are the observer of your thoughts. You can sort through these thoughts and choose which ones you want to act on.

That completes my series on how to mindfully lose weight by applying some principles from The Secret, and A New Earth. Just remember to always stay present, be conscious of your thoughts and don't let them control you, and believe in yourself for anything can happen if you strongly believe in yourself.

3rd post of series- Believing

2009-05-11T20:34:00.000-04:00

If you want to lose weight, you have to believe. You have to believe in yourself, believe that it will happen and that you can make it happen. Imagine as if you’ve already lost the weight and feel how it feels to be light again. Imagine the feeling of success in your head. The Secret explains this principle well. “To lose weight, don’t focus on ‘losing weight’. Instead, focus on your perfect weight. Feel the feelings of your perfect weight, and you will summon it to you.” If you are already feeling what it feels like to have lost the weight, you will no longer desire to engage as often in those activities that may have lead you to putting on the weight. You will be free of this, for you will already be feeling what it feels to live at your desired weight.

“The condition of being overweight was created through your though to it. To put it in the most basic terms, if someone is overweight, it came from thinking ‘fat thoughts,’ whether the person was aware of it or not. A person cannot think ‘thin thoughts’ and be fat.” If you are thinking “thin thoughts” you will be in the mentality of a thin person. You will subconsciously engage in activities that go along with a thin body.

You must also be confident with your present self. Although you may desire a change, you will never get anywhere if you can’t be happy with the present. “You must feel good about you. This is important because you can’t attract your perfect weight if you feel bad about your body now. If you feel bad about your body, that is a powerful feeling, and you will continue to attract feeling bad about your body. You will never change your body if you are critical and find fault with it, and in fact you will attract more weight to you.”

Believe in yourself, but also be happy with yourself in the present. Be happy with each stage of the process of transforming your body into its ideal.

2nd Secret, New Earth Post- Acceptance, Enjoyment, Enthusiasm

2009-05-09T14:48:00.000-04:00

Here is some more food for thought--These are simply just interpretations and applications, use them as you please or don't use them at all, but I find each of these principles highly beneficial in achieving a life full of content.

There are three forms of consciousness that The New Earth advocates that I think are extremely worthy of using in every present moment of life: Acceptance, enjoyment, and enthusiasm. "You need to be vigilant to make sure that one of them operates whenever you are engaged in doing anything at all- from the most simple task to the most complex. If you are not in the state of either acceptance, enjoyment, or enthusiasm, look closely and you will find that you are creating suffering for yourself and others."

While exercise can be extremely fun, and health food can eventually taste superior to junk food (not to mention make you feel better), understand that reaching this point of view is a process. If you are stuck still dreading each day of exercise, or label health food as bland and dull, at least you can bring forth acceptance to every present moment in which you are engaged with either one of those essentials of losing weight. “Whatever you cannot enjoy doing, you can at least accept that this is what you have to do. Acceptance means: For now, this is what this situation, this moment, requires me to do, and so I do it willingly.” Don’t despise getting healthy, for it can be tough, but rather accept it and come to terms with the present moment, seeing it as something that must be done for your well-being.

Once you have reached acceptance, you will eventually move towards enjoyment. “The peace that comes with surrendered action turns to a sense of aliveness when you actually enjoy what you are doing.” The process of getting fit and being healthy will grow on you. Before you know it, you will enjoy working out and will easily be able to replace your McDonald’s breakfast with some blueberry oatmeal. So don't give up too early. Speaking from experience, I used to fuss and complain when it came to running, feeling as though it was too hard, too strenuous, but through continuous practice I have grown to LOVE almost every aspect of it. It’s all what you get used to. You keep running, and before you know it, not only will you be dropping the pounds, but you will no longer be dreading your run, as it has become part of your daily regimen. It will be like brushing your teeth. You might not love brushing your teeth, but its not like you wake up every morning and say “Ughhh, I really really don’t want to brush my teeth right now.” Ultimately, strive to seek enjoyment from your daily work-outs and healthy lifestyle, for you have accepted that this is what you need to do if you want to lose weight, so to be happy, all you can do is look for the positive in what you're presently doing.

Enjoyment will bring you further and lead you towards enthusiasm. “Enjoyment of what you are doing, combined with a goal or vision that you work toward, becomes enthusiasm.” Once you gain enjoyment from what you’re doing, you can become enthusiastic about doing it and about your goal. By enjoying each present moment, you can always be enthusiastic about what you’re doing. Don’t look to the future to be enthusiastic about some upcoming event. Be enthusiastic about the present moment. The present moment is all that you can be in right now. Be enthusiastic about it and you will find happiness. If you can’t eventually become enthusiastic about your workouts, they aren’t going to last. You’ll be waiting and waiting until you’ve dropped the desired amount of weight that you wanted so that you can finally stop working out. But working out is essential for you whole life. Once you quit exercising, I’m sure you’ll see that quickly you will start gaining all that weight you just lost. Instead, if you can try to accept that exercise is needed, and find enjoyment in doing it, and be enthusiastic about the act of doing it, you will be able to stick with it and keep a balanced weight for life. As quoted in The New Earth, Ralph Waldo Emerson once said, “Nothing great has ever been achieved without enthusiasm.”

“With enthusiasm you will find that you don’t have to do it all by yourself.” This enthusiasm will bring you energy to keep going, keep you pumping it up at the gym, and keep a smile on your face while you’re at it.

So the next time you go to work out at a time when you may not be feeling too enthused, just think- acceptance, enjoyment, enthusiasm. By following this path, you will be leading yourself towards happiness.