tag:blogger.com,1999:blog-88272484223920599132023-06-20T06:22:23.998-07:00Kella's KolumnChandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.comBlogger22125tag:blogger.com,1999:blog-8827248422392059913.post-61060319397357036782011-05-02T08:16:00.000-07:002011-05-02T08:21:45.823-07:00Dealing with Creative FearHappy Monday lovely readers! Those of you who are students are probably done with finals by now and today marks the beginning of summer and whatever changes it brings.<br /><br />I've experienced an unusual amount of fear this weekend. I'm a little nervous because today I end my glorious month-long break between jobs comes to an end and I get to start my day job. I'm lucky enough to work with some really nice, fun people in a place where I feel comfortable and not pressured, and I'm actually really excited. I've had day jobs in the past that demanded so much of me that I had nothing left to put into my true work-my writing and art. I don't think this job is like that, and I'm grateful I found it.<br /><br />The First Day Jitters are one thing, but what about the fear and anxiety that surrounds our true work? Why should we be afraid of doing what we love? I call this Creative Fear, and it's held me back from doing what I love before. Fear is natural and healthy because it's only our mind trying to keep us safe and comfortable, but we can't live in a bubble. <b>We can't be afraid to follow our dreams because we either freeze and accomplish nothing, or we create from a place of fear rather than passion, which means we won't enjoy creating and we won't do our best work.</b><br /><br />Here's a few tips for dealing with fear surrounding our dreams:<br /><br /><b>1-Figure out what you're really afraid of-</b> For example, I feel a vague sense of fear when I think about the next chapter of my life trying to launch my career. I made a list of different concerns and beliefs that troubled me, and I realized I'm not necessarily afraid of rejection, I'm afraid of never achieving the freedom of owning my career, and that I'll lose my authenticity. The idea of competing with other creators makes me sick too, because I don't want to step on anyone else and I don't want them stepping on me.<br /><br /><b>2-Reframe those fears-</b>What do you know to be true? Do those fears have a root in reality? Are you just looking at them in a negative light?<br /><br />I have no way of knowing for sure that I'll succeed, but I know in my heart that I'm not meant to be a worker bee forever. <b>I've wanted to be an artist and a writer since I was old enough to hold a pen, and I always knew that was my destiny. I never worried that I'd fail.</b> That fear only came about when I learned about the writing industry and after dozens of people rolling their eyes when I told them I wanted to be a writer and then asking about my backup plan.<br /><br />Will I ever lose my authenticity? I admit, I've created specifically to please someone else, whether it's a teacher or a family member or a potential publisher. It happens to every creator, but the important thing is to create the bulk of my work to please me. <b>As long as I stay connected to my creativity and my passion, my work won't go stale. </b>If one mode of expression dries up, I'll find another.<br /><br />And competition? We're experiencing a paradigm shift. Competition is rooted in a mindset of lack, the belief that there's not enough to go around and that we all have to fight for our share. The truth is, we live in a world of abundance. More and more creators are creating their own careers instead of jumping through hoops set down by "the market". Competition becomes cooperation.<br /><br /><b>3-Remember you passion-</b> The thing about fear is that it disconnects us from the passion that drives us to create in the first place. Sometimes, the reframing exercise takes awhile to sink in and the fear doesn't even out right away. So, lock yourself in a room and create something to make yourself happy. Paint something that no one will ever see. Write something no one will ever read. <b>Experience the joy of creation while nothing else can touch you, and that joy will overtake the fear in no time. </b><br /><br />So gook luck with your week, friends!<br /><br /><span style="font-style:italic;">Have you ever experienced creative fear? How do you handle it? Have fear ever held you back?</span><div><span style="font-style:italic;"><br /></span></div><div><b><i>Did you enjoy this post? Visit <a href="http://handprintsoul.wordpress.com/">Handprint Soul</a> to read more!</i></b></div>Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com0tag:blogger.com,1999:blog-8827248422392059913.post-3256798631664065882010-03-16T10:12:00.000-07:002010-03-16T10:29:37.660-07:00Go Green for St. Patty's DaySt. Patrick's Day is just around the corner (ok, tomorrow) so why not celebrate with some yummy green food? Forget the dyed green eggs and pancakes; try delicious, naturally green food to make your mouth and body happy. Here's a few ideas to get you started:<div><br /></div><div>Green Smoothies: </div><div><br /></div><div>Throw some fruit in a blender. Any fruit will work, but berries and bananas work best. I always use bananas in smoothies because they make everything nice and creamy. Add some cold milk or water, or even yogurt if you want it super creamy. Maybe some ice cubes. Now for the secret ingredient: Spinach, kale, collards, or any other leafy green. Throw in a handful and blend until smooth. The smoothie will turn green, and I promise you can barely taste the greens, if at all. This is great nutritious breakfast or snack that will keep you going for quite awhile. Sounds scary, but give it a shot!</div><div><br /></div><div><br /></div><div>Pea Green Soup</div><div><br /></div><div>because anyone can roast beef...tee hee.</div><div><br /></div><div>Thaw out a bag of frozen peas and blend with a cup or two of veggie broth until smooth. Add some spices or salt if you want, and heat up. Dip crackers or g free bread. Yummy!</div><div><br /></div><div><br /></div><div>Green-Eyed Monster Soup</div><div> </div><div>This is hardly a recipe and I feel kinda silly for posting it, but whatevs. </div><div><br /></div><div>Steam a bunch of green veggies- broccoli, leafy greens, peas, green peppers, zucchini, whatever and blend with some veggies broth and spices. I like to add additional chunks of veggies because I'm not into chunkless soup, but do whatever floats your boat. Heat it up and eat it up. </div><div><br /></div><div><br /></div><div>Brocc-a-mole</div><div><br /></div><div>Steam some broccoli and mash with avocado, lime, salt, and cilantro for a slightly lighter version of traditional guacamole. Eat fast though (not that you wouldn't) because it only lasts a few days in the fridge.</div><div><br /></div><div><br /></div><div>Zucchini Hummus</div><div><br /></div><div>Blend some chickpeas with lemon juice, salt, and a few slices of zucchini. Sometimes I sub green bell pepper for the zucchini for a slightly different taste. This is really good on Nut Thins. </div><div><br /></div><div><br /></div><div>Ummm...green dessert...green dessert...</div><div><br /></div><div>I like my dessert to be brown (chocoholic, what can I say) but if you're a lime fan, that's a great option. I hate key lime anything, so I don't have any recipes for you, but the web is full of them. Happy cooking!</div><div><br /></div><div>Also, wear your green! </div><div style="text-align: center;"><img src="http://t1.gstatic.com/images?q=tbn:5EwlWP4TtVSLUM:http://school.discoveryeducation.com/clipart/images/shamrock.gif" /></div><div style="text-align: center;"><br /></div><div><br /></div>Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com3tag:blogger.com,1999:blog-8827248422392059913.post-46022817425408424132010-03-01T08:18:00.000-08:002010-03-01T08:48:31.253-08:00Happy National Peanut Butter Day!So I read somewhere that today is National Peanut Butter Day. I don't know if it really is, but either way I'm now declaring today as a special day for honoring one of the tastiest foods on the planet and in honor of such, here are a few of my favorite easy, gluten-free pb recipes! (By the way, I'm eating pb straight out of the jar right now!)<div><br /></div><div>Raw Peanut Butter n' Fudge Bites</div><div><br /></div><div>In a blender, combine:</div><div><br /></div><div>3 or 4 pitted, dried dates</div><div>1/4 C cashews</div><div>1 T cocoa powder</div><div>at least 1 T pb</div><div><br /></div><div>Blend together until they form a thick paste. If it's too dry, add more pb. Too gloppy, add more cashews or even oats. Use as much cocoa powder if you want and add some chocolate chips! </div><div>Take out of the blender and roll into 1" balls. These keep for a long time in the fridge or freezer and are delicious, all natural munchie with no refined sugar! (Unless you use chocolate chips, but dark chocolate's good for ya) They taste very cookie doughish. </div><div><br /></div><div><br /></div><div>PB Cookie Dough Bites:</div><div><br /></div><div>Same as above, just leave out the cocoa. </div><div><br /></div><div><br /></div><div>DIY Peanut Butter Energy Bars:</div><div><br /></div><div>In a bowl, combine any or all of the following:</div><div><br /></div><div>Oats</div><div>Raisins or other dried fruit</div><div>Chocolate chips</div><div>Chopped nuts</div><div>Sunflower seeds</div><div><br /></div><div>Add enough PB to make it stick together</div><div>Sweetener with your choice of sweetener. Raw honey works really well for this recipe, and so does agave. </div><div>Mix together until you have a big delicious ball. You can form these into balls and wrap in foil or plastic wrap or press into a baking dish. Chill or freeze until they're a little more solid, then cut into bars if you need to. Watch out, these are very addicting, but they're a quick, portable, and highly nutritious snack that will keep you going for a long time, perfect if you don't have time for a full meal. </div><div><br /></div><div><br /></div><div>(These aren't the healthiest, but they sure are nummy)</div><div><br /></div><div>Flourless PB cookies:</div><div><br /></div><div>1 Cup peanut butter</div><div>1 Cup sugar (feel free to experiment with sweeteners, but wet sweeteners like agave and stevia don't hold the pb together very well.)</div><div>1 egg</div><div>1 tsp baking powder</div><div><br /></div><div>Mix them up, roll into balls and bake at 350 for about ten minutes. Add a piece of dark chocolate to the top when they come out of the over, if you want.</div><div><br /></div><div><br /></div><div>Homemade Reese's</div><div><br /></div><div>Two ingredients:</div><div><br /></div><div>Dark Chocolate</div><div>Peanut butter (mix this with a little agave if you want it sweeter, I like it as is)</div><div><br /></div><div>Melt the chocolate either in the microwave or on the stove. Pour about a tablespoon into paper cupcake liners or a silicone muffin tin. Add about a tablespoon of pb to the top, then pour a little more chocolate on top. Or you can get really lazy like me. Put the chocolate in the muffin cup, nuke, swirl in a spoonful of pb with some more chocolate chips. </div><div>Put in the freezer until they get hard enough to eat. My husband waits until they're fully frozen, but I get them out as soon as they hit room temperature, because I don't have that kind of patience. </div><div><br /></div><div><br /></div><div>Happy noshing!</div><div><br /></div><div>McKella</div>Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com0tag:blogger.com,1999:blog-8827248422392059913.post-9226034911895070332010-02-18T11:27:00.000-08:002010-02-18T11:46:53.745-08:00Where have I been? (and the easiest breakfast)Sorry about the sabbatical guys, but so is the life of a soon-to-be-graduated college student:) I promise I'll post more often. <div>So I'm going to change things up a bit. Instead of just writing tips lists, I'll also include recipes, maybe book reviews, and articles on any other food or health topic that catches my fancy. Feel free to add your thoughts! I love getting comments, and I'll probably ask for opinions from time to time so please, don't be shy. </div><div>Now that the housekeeping's out of the way...</div><div><br /></div><div><b>What's a healthy, easy, cheap and naturally gluten-free breakfast that's often snubbed?</b></div><div><br /></div><div>(Drumroll...) Oatmeal! Not just the colorless sludge you often see in continental breakfasts at three star hotels, but sweet, steamy, creamy oats that are a blank canvas for your culinary imagination. It's my breakfast at least four or five times a week. Here's what to do:</div><div><br /></div><div>Mix 1 part quick oats (get certified g free if you have celiac) with 2 parts filtered water</div><div>Nuke for 1 minute (or follow stove cooking directions on cartoon if you don't use microwaves)</div><div>Add a little milk is you want</div><div>Add whatever the heck you want. Fruit, nuts, crumbled-up muffin, you name it. Here are some of my favorite ways to dress up my oats:</div><div><br /></div><div>Banana nut oats: add sliced or mashed banana and chopped walnuts.</div><div>Almond Joy oats: Almonds, coconut, and dark chocolate chips or cocoa powder.</div><div>Trail mix oats: add raisins before cooking, then add chopped nuts or nut butter.</div><div>Death-by-Chocolate oats: Add cocoa powder and stevia or agave to taste.</div><div>Reese's oats: Cocoa powder, sweetener, and peanut butter.</div><div>Strawberry-banana oats: strawberries, bananas, and sweetener. </div><div>Tropical oats: banana, berries, pineapple, and coconut.</div><div>Snickerdoodle oats: lots of cinnamon and some sweetener to taste.</div><div><br /></div><div>Get creative! Not only are oats super-versatile and g free, each serving packs 5 grams of protein and 4 grams of fiber, which will help keep your blood sugar stable. (adding nuts or nut butters further lowers it's glycemic index). Also, it's the perfect breakfast for these cold, nasty winter mornings. </div><div>Happy eating! </div><div> </div>Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com2tag:blogger.com,1999:blog-8827248422392059913.post-20783400563947065842009-12-27T18:33:00.000-08:002009-12-27T18:36:59.858-08:0010 Ways to Make a Resolution you can Stick To<strong>Christmas is over and everyone is looking to the New Year and vowing to make themselves better in some way. Here’s how to make a goal you can accomplish without going insane.<br />1. Be realistic.</strong> Instead of vowing to quit soda cold turkey, try cutting back until you can quit completely. Instead of writing a trilogy of novels, try to focus on one. Ask yourself what you can really do, and stick with that before you go overboard. Also, instead of making a huge list of everything you need to change to make your life perfect, pick two things to work on this year.<br /><strong>2. Be flexible.</strong> Life never goes smoothly no matter how carefully we plan, so prepare for a few bumps. Carry a water bottle in case you get thirsty so you don’t stop for a soda. Plan to delegate tasks if your plate gets overfull. Put some money into savings every month for emergencies.<br /><strong>3. Post it where you’ll see it.</strong> Write down your goal or better yet, find some pictures to represent it and post them around you home, in the car and in your office so you’ll be reminded and less likely to slip up.<br /><strong>4. Have a plan.</strong> Never go into a goal for flying blind. Instead of merely stating “I will keep the house spotless this year,” plan some strategies. Make sure the dishes are washed and all clothes hanged up before bed. Clear the table right after the meal and set days for specific chores and delegate assignments if necessary.<br /><strong>5. Don’t beat yourself up if you slip.</strong> No one is perfect, and you can bet you’ll goof up at least a few times. Remember that you’re human, forgive yourself, and start over that minute, instead of waiting for the next day or the following week to get back on track.<br /><strong>6. Track progress.</strong> Keep record of your progress so you can compare your current state with where you were when you began. If you resolve to learn to draw, keep all your drawings to compare to your current pieces so you have a visual track of your growing skill.<br /><strong>7. Be open-ended.</strong> Sometimes, you may not end up where you planned, but you might go somewhere else that’s just as nice. If your resolution to learn to sew beautiful clothes without a pattern didn’t work out, maybe you learned some skills that could help you mend or alter clothes you already have. If you didn’t lose all thirty pounds, maybe you lost twenty and improved your endurance.<br /><strong>8. Reward yourself.</strong> Get yourself little presents for reaching milestones, like some new songs for your iPod for every mile you add to your run, or a free night to relax and watch a movie for every new project you tackle. This will keep you motivated and give you a sense of accomplishment.<br /><strong>9. Enlist help.</strong> You’re goal will be much easier to reach if you have someone to share the journey with. Find a buddy to train for that marathon, or sit down with your spouse to make a budget.<br /><strong>10. If you can’t do it, adjust and try again.</strong> Sometimes, we just don’t make it, but that’s no reason to give up. Revamp your strategy and try again. If you didn’t learn to paint lifelike portraits, switch to still life or try sculpting or colored pencils instead. If you didn’t save for that trip to Spain, rework your budget and keep going. Eventually, you’ll reach your goal. It may just happen a little differently than you planned.Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com1tag:blogger.com,1999:blog-8827248422392059913.post-72791290045589968702009-12-12T11:29:00.000-08:002009-12-12T11:31:41.752-08:0010 Ways to Enjoy a Beautiful Winter Day<strong>Ok, so technically, winter doesn’t begin for another week and a half. All I know is that I’ve been wearing snow boots all week and I can no longer drive in a straight line so as far as I’m concerned, it’s winter. Here’s how to make the most of it:<br />1. Make some hot chocolate.</strong> Heat milk in a saucepan just until it steams. Add cocoa, vanilla and healthy sweetener to taste. For a mugful, I usually do a cup or so of milk, a heaping spoonful of cocoa and a teensy weensy bit of sweetener for a super-dark hot chocolate. When it’s all mixed, pour it into a blender and frappe for about thirty seconds to make it foamy. Yum!<br /><strong>2. Get your workout and shovel some snow.</strong> Shoveling is a fantastic full-body workout because you use your upper body to scoop and lift, your abs to swivel and dump while your lower body works to support the shifting weight. This is also a great opportunity for service and potential family time, just arm the kids with shovels and troop over to shovel for a neighbor who could use some help.<br /><strong>3. Catch a snowflake on your tongue.</strong> Relive your childhood and catch a little piece of winter on your tongue. Nothing compares to a freshly fallen snowflake, and who doesn’t want to feel like a child again?<br /><strong>4. Read by a fire.</strong> Nothing says cozy like a fat book and a fireplace. Read something uplifting or festive. Right now I’m reading The Penny Pinchers Club by Sarah Strohmeyer, a hilarious novel with eye-opening insights on marriage, frugality and consumerism. Read whatever strikes your fancy, whether it’s a novel, magazine, or comic book.<br /><strong>5. Enjoy a hot cup of soup.</strong> Soup is often cheap and healthy and hits the spot on a snowy day. Invent a recipe to use up those leftovers in your fridge or even heat up soup from a can. Either way, soup warms you up and fills you up.<br /><strong>6. Make snow angels. </strong>Need I say more?<br /><strong>7. Take a hot bath.</strong> My favorite way to unwind. Make your bath luxurious; try adding some olive oil to soften you skin or some Real Salt to soothe tension and achy muscles. Put on some soft music and candles or read a book. A good hot bath will warm you up inside and out for a good half hour afterward and nothing beats sinking into a tub of steamy water when you’ve been freezing all day.<br /><strong>8. Build a snowman.</strong> My favorite are the Calvin and Hobbes demented style snowmen with two heads and stuff like that, but building snow men or snow forts or what have you is a great way to let loose and half fun with your kids, friends, or significant other. Don’t forget sticks for the arms and something for the face.<br /><strong>9. Learn to knit a scarf.</strong> Check out a book on knitting from the library or find some free online instructions or tutorials. If knitting doesn’t work out, try crocheting. Homemade scarves, washcloths and hot pads make great gifts that the recipients will appreciate for years to come. My younger cousin knitted me a washcloth for a wedding present, and it’s still the best one I have.<br /><strong>10. Have a snowball fight.</strong> Let that inner child out! Utah snow is very dry and doesn’t pack well, so if you have this problem, do what my husband and I did the other week: grab some snow shovels and dump the stuff on each other instead. You’ll be sore from laughing and ready to come inside to a steamy cup of homemade cocoa. Enjoy.Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com0tag:blogger.com,1999:blog-8827248422392059913.post-27806352510322474402009-12-05T13:27:00.000-08:002009-12-05T13:30:27.610-08:0010 Ways to Serve this Holiday Season<strong>“Jingle Bells” blares over every radio station and department store speaker in the country, toy commercials dominate TV air time, and the mantra running through many of our minds is “I want…” While it’s ok to feel giddy about those beautiful gifts under the tree, some could use a helping hand. Get into the season by helping someone else. Here are a few ideas to get you started:<br />1. Give the “12 Days of Christmas”.</strong> For twelve days in December, anonymously leave a gift on someone’s porch. It can be treats or fun little gifts, but it can also be something that person might need, like socks or canned food. Make sure you wrap the gift to fight off the weather, like wrapping it in plastic first.<br /><strong>2. Anonymous gift and note.</strong> Sometimes, a sincere compliment or even an acknowledgement is the best gift someone can receive. Leave a note and a cookie for your coworker, praising their work or encouraging. They’ll be smiling the rest of the day.<br /><strong>3. Donate a Christmas tree.</strong> Buy an artificial tree and decorate it to donate to someone who can’t afford a tree. This is a great activity for kids. Help children make creative ornaments for the tree, and call your community service center to find a family who needs it.<br /><strong>4. Bring a meal.</strong> Cook and deliver a hot meal to someone who could use it like an elderly couple, poor students, or the family of a new baby. Make sure to let the recipient know you are coming so they don’t order pizza the same night. Come by a few hours later or the next morning to pick up the dirty dishes if you want them back.<br /><strong>5. Shovel your neighbor’s driveway.</strong> If you wake up to a layer of fluffy snow, instead of crawling back under the covers, bust out the shovels and clear your neighbor’s driveway before they have to go to work. This is also a great service for the elderly. Also, get the kids in on this one. Snow shoveling is quite a workout and is an awesome way to get kids used to performing service.<br /><strong>6. Visit people who need company.</strong> Visit a family member or friend whom you haven’t seen for awhile, or visit a retirement home (call first) to talk to the residents. People often get lonely this time of year, so donate an afternoon and lend a visit.<br /><strong>7. Clean out your closets.</strong> Get rid of all those clothes you don’t wear anymore and donate them to a clothing drive or a thrift store. The need for warm winter clothing is high in most cities, so do your part and clear your clutter at the same time.<br /><strong>8. Give your time.</strong> Donate a few nights of babysitting to a couple children. Tutor children who struggle with reading. Volunteer in a homeless shelter or soup kitchen. Organize a food drive. The possibilities here are endless.<br /><strong>9. Donate your talents.</strong> Do you play an instrument or sing? Are you a math whiz? Find someone who could benefit from your talents. Nursing homes love for people to perform music, and many elementary and secondary schools appreciate extra tutoring help. Be creative and you can always find someone who’d love your help.<br /><strong>10. Get in touch with your community center. </strong>Look in the phone book or online to find a community service center or service programs in your area. Most of them would love an extra hand and if they’re full, they can usually point you to someone who needs you. Look around for opportunities to help, and you’ll always find them.Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com1tag:blogger.com,1999:blog-8827248422392059913.post-89955514756242735052009-11-28T12:25:00.000-08:002009-11-28T12:29:39.696-08:0010 Simple Ways to be Happy<strong>Winter is setting in, the college semesters are wrapping up, and the crowds and tight holiday budget are a recipe for stress and depression. Here's how to keep a smile on your face no matter what:</strong><br /><strong>1. Love yourself, flaws and all.</strong> Hating your body or habits is no way to feel good about yourself. Learn to respect every part of you, even the not-so-great parts, because they’re part of what makes you different. Now making peace with yourself doesn’t mean you have to accept your obesity or fiery temper. Work on your flaws, strive to improve yourself, but respect yourself along the way and don’t beat yourself up for a slip. That way, you’ll work with yourself instead of against yourself, which should be a natural concept when you think about it.<br /><strong>2. Help others.</strong> When you find yourself obsessing about some unpleasant aspect of your life, look for someone who has it worse than you and give them a hand. This doesn’t mean you have to spend twenty hours a week in a soup kitchen, although you could. Serving could be as simple as volunteering to babysit your neighbor’s children so they can go out, or shoveling someone’s driveway. Look around in your community and you’ll find opportunities, especially during the holidays.<br /><strong>3. Find a creative outlet.</strong> “But I’m not creative!” I hear this all the time, and I don’t think it’s ever true. Creativity doesn’t mean you have to paint or write novels or compose symphonies. This can be as simple as learning to cook or edit photos. Start a blog, learn to crochet, help a child learn their colors. Invent something. Make up a card game. If one thing doesn’t work for you, try something else, but don’t ever say you aren’t creative, because everyone is once they find their medium.<br /><strong>4. Keep busy. </strong>A full calendar means you’ll have less time to mope or over think things. Join a club, take a class, volunteer, plan a party, go out with friends, start an exercise program. You’re mind will stay active and you’ll feel more productive.<br /><strong>5. …but not too busy.</strong> Make sure to leave room for yourself, but not so much that you’re idle. If you’re constantly rushing between engagements and you feel strained, boot a few things off the calendar. Regular relaxation is vital to keeping stress down because it gives the mind and body a chance to refresh. Find the right balance of activity and rest for you and adjust as your needs change.<br /><strong>6. Appreciate what you have.</strong> Focus on what you have instead of what you don’t have. My favorite way to do this is to keep a gratitude journal. Every day, write down at least five things you’re thankful for that day. If you have a really bad day, write down ten or fifteen things. You’ll learn to be more optimistic and be glad you have the cooking skills to make a delicious homemade meal instead of feeling bad you can’t afford a lobster dinner on the town.<br /><strong>7. Tickle that funny bone.</strong> How can you be truly sad when you’re laughing? Spend time with good family and friends who make you laugh, watch funny movies and read funny books. Read the comics after you’ve read the front page disaster story. Make light of the disasters in your own life; they will sit lighter in your mind.<br /><strong>8. Have a support network.</strong> Surround yourself with family and friends whose company you enjoy and who make you feel good. Often, we shut ourselves off to others because we spend so much time wrapped up in our problems, but talking and laughing with others gives us a valuable sense of community, and a chance for you to help others and for others to help you. It’s a symbiotic relationship.<br /><strong>9. Forgive yourself and try again.</strong> Everybody messes up, so dust yourself off and try something else. Beating yourself up wears down your self esteem and eventually, you’ll feel so lousy you’ll just want to give up. So forgive yourself for pigging out at the Chinese buffet and eat something healthier for your next meal. Apologize to someone you might have hurt and forgive yourself, then watch your mouth next time.<br /><strong>10. If all else fails, fake it. You’ll even fool yourself. </strong>Studies have shown that smiling for sixteen seconds can boost your mood, so when you feel like a stick in the mud, smile until you feel better. The Balinese practice something called “smiling meditation”. Basically, they sit smile until they are filled with joy. Try it. Be pleasant to everyone around you, do things you enjoy even when you feel like staying in bed all day, because the only one who can truly make you happy is you.Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com2tag:blogger.com,1999:blog-8827248422392059913.post-89616790195959342482009-11-21T11:15:00.000-08:002009-11-21T11:18:23.823-08:0010 Books that Changed my View on EatingIf you never want to see another celery stick again or can’t face one more boring slog on the treadmill, get to your nearest library. These books helped me off the diet merry-go-round and changed the way I look at health. I don’t take any of them as gospel because none of them has The Answer, but here’s what I got from them:<br /><strong>1. Intuitive Eating by Elysse Resch and Evelyn Tribole.</strong> This is the big one that really helped me free myself from food obsession. Resch and Tribole are both nutritionists fed up with the dieting approach because their patients never kept the weight off. They advise reconnecting with your body’s natural signals and eating whatever you want, along with emphasis on respecting your body and finding exercise you enjoy. The chapter on emotional eating was especially important for me and offers some great insight and solutions for finals-week cupboard raids.<br /><strong>2. The Skinny by Melissa Clark and Robin Aronson.</strong> This one builds off the idea of Intuitive Eating but with a few extra guidelines to prevent pigging out, likes system of checks and balances. For example, if you eat a big breakfast, eat a light lunch. If you have a brownie at lunch, try skipping the dinner roll, and so on. I like this because it emphasizes moderation, which I think it the key to health.<br /><strong>3. Mindless Eating by Brian Wansink, M.D. </strong>If you’re constantly wondering “Who ate my movie popcorn?” you might want to read this. W, a professor of … examines the reasons for overeating, such as external eating cues, convenience, and distraction, and emphasizes the importance of eating without distraction and adds a few tips to trick you’re brain out of overeating, such as eating off a smaller plate.<br /><strong>4. When Women Stop Hating their Bodies: Freeing Yourself from Food and Weight Obsession by Jane R. Hirschmann and Carol H. Munter. </strong>A gem of anti-dieting literature, this book rallies for total body acceptance regardless of shape or size. …examines the reasons food is emotionally charged and offers tips for getting over emotional eating. It advises “on demand” eating, which is a more extreme version of intuitive eating and while it works in theory, carrying around a bag of food for when I get hungry and watching my family eat dinner while I wait for a stomach growl was a bit unrealistic, but I now I carry snacks in my purse and if I’m not hungry at dinner, I’ll eat less.<br /><strong>5. Stick Figure: The Diary of my Former Self by Lori Gottlieb. </strong>This first-hand insight to the mind of an anorexic girl is eye-opening and horrifying. Eleven-year-old Lori goes from a brilliant, healthy girl to an emaciated skeleton facing feeding tubes in a hospital. If you have kids, this one is a must-read because this story emphasizes parental pressure to be thin.<br /><strong>6. French Women Don’t get Fat by Mireille Guiliano.</strong> Wine isn’t the secret to those skinny French bodies. The French love food, but they seek only the best, and just enough to satisfy their palette, and they walk everywhere. They rarely snack, and their restaurant portions are a fraction of our super-sized American ones. Guiliano’s love of food and life shines through in her description of outdoor European markets and freshly prepared food. For a new look at decadence, give this a try.<br /><strong>7. The Truth about Beauty by Kat James.</strong> James presents the science behind our food in a clear, easy-to-read fashion. She specifies the difference between organic and conventional produce, meats, and dairy products, the harmful effects of sugar and simple carbohydrates, and the differences between healthful and harmful fats. Though some of her recommendations are highly processed, like nutrition bars and protein shakes, she includes a resources guide on natural foods and health products.<br /><strong>8. Healthy Living from the Inside Out by Mariel Hemingway.</strong> I first picked up this book because it was written by Ernest Hemingway’s granddaughter, but Mariel has conquered her obsessive eating habits and settled on something that suits her. I could never eat just like she does because she eats no sugar or grains, but she emphasizes the importance of finding something that works for your body without being obsessive.<br /><strong>9. The End of Overeating by David A. Kessler MD. </strong>Kessler explains how the food and restaurant industry engineers food to have a specific ratio of fat, sugar and salt, because this tastes in a particular combination make us crave more so that we end up overeating and still purchasing more. Although I’ll still order my oooey gooey desserts, it’s nice to be aware of what’s going on with your food before you decide to order.<br /><strong>10. Secrets of a Former Fat Girl by Lisa Delaney. </strong>Delaney describes her journey from a pudgy couch potato to a sleek runner in this funny memoir. She warns against diets but still follows a set of rules set for herself, which I think are still detrimental, but I love to get different stories of what works for different people, because something different works for everyone.Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com1tag:blogger.com,1999:blog-8827248422392059913.post-67067108031186433332009-10-31T10:49:00.000-07:002009-10-31T10:51:56.935-07:0010 Ways to Enjoy Healthy Holidays<strong>Happy Halloween! Today kicks off the holiday season; a parade of parties, feasts, and many other occasions to stuff ourselves silly. How do we have fun without busting out of our jeans?<br />1. Keep exercising.</strong> Well duh! you say, and you’re right. Exercise is our first line of defense against bigger pants, but many of us get overwhelmed during the holidays and exercise is often the first thing to go. Sweat first thing in the morning so it’s done and out of the way. Take short walking breaks during the day. Squeeze in tiny bits wherever you can, because six five minute stair climbs or squats while you brush your teeth add up to a good workout.<br /><strong>2. Be the one to bring the veggies.</strong> You can’t go wrong with veggies. Either try a new veggie dish to knock everyone’s socks off or stick to the good old veggie platter. By the way, precut veggie platters are pretty steep. If you have a few minutes, buy and cut the veggies yourself and save a few bucks.<br /><strong>3. Develop buffet-management skills.</strong> Scan the entire spread before you start loading your plate. Fill half your plate with veggies (you brought those, right?) and take only a few other items. We tend to overeat when faced with a variety, so keep your plate simple and go back for more if you’re still hungry. Try to stick with just one dessert, but I have a hard time with this and usually end up with a dollop of everything.<br /><strong>4. Decide ahead when you’ve going to indulge.</strong> If your family slaves over delicious, homemade desserts and your in-laws serve store-bought goodies, indulge at your family’s party, but forgo the empty calories at your in-laws. Decide which occasions you’ll have a dessert and the rest of the time, stay with your usual healthy habits.<br /><strong>5. Eat healthy meals the rest of the time.</strong> If you’re at a party every three days, skip the fattier meals in your usual repertoire and lighten up a little. Let the party fare replace your usual indulgences.<br /><strong>6. Make sure it’s worth it.</strong> Is that dry, store-bought cookie worth the calories? Probably not. Try this tip from Taste of Home magazine: “Rate treats on a scale of one to ten. If it’s not a nine or a ten, don’t eat it!” Don’t waste calories and stomach space on lousy treats. Be a snob. Settle for nothing less than the best.<br /><strong>7. Get some sleep! </strong>A lack of sleep can fire up our appetites because our bodies are low on energy and want to eat to compensate. Set a bedtime and get your recommended seven to eight hours.<br /><strong>8. Don’t beat yourself up if you overindulge; just choose something healthier next time.</strong> So what if you monopolized the dessert table at the office party? Have a spinach salad with fish for dinner, go for a jog and don’t worry about it. Everybody messes up sometimes, just jump back on your healthy plan. You can’t undo the calories, so why worry?<br /><strong>9. Never show up starving. </strong>If you walk into a party with your stomach growling, no amount of planning or good intentions will stop you from wiping out the buffet. Have a small snack before you leave, like an apple with non-hydrogenated peanut butter or yogurt with berries. You’ll still be hungry for a meal, but not ravenous.<br /><strong>10. Keep a glass of water in your dominate hand. </strong>Not only will the water help fill you up, it’ll slow you down and keep you from reaching for extra nibbles in tastes.Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com4tag:blogger.com,1999:blog-8827248422392059913.post-56067691249500434512009-10-24T13:10:00.000-07:002009-10-24T13:12:56.673-07:0010 Secret Ingredients I Always Have in my Kitchen<strong>1. Fennel Seed-</strong> I love to add this to ground beef dishes to get that spicy Italian sausage flavor. Use it in gluten-free Italian dishes like Lasagna or soups.<br /><strong>2. Lemon or Lime Juice-</strong> This adds zest to meats, salsa, vegetable or fruit juice, and even soups. I also love to put it in herbal tea with honey.<br /><strong>3. Nutmeg-</strong> During the fall, I add pumpkin and apple to everything while the rest of the year, I use bananas. Either way, nothing brings out those flavors like a dash of nutmeg. Nutmeg rocks in gluten-free muffins, pancakes, French toast and oatmeal.<br /><strong>4. Raisins- </strong>These little guys are usually dismissed as a shriveled, second-rate fruit, but they’re extremely versatile. I usually eat them in oatmeal, but they’re awesome in stir-fries; I like to cook them up with some chicken and vegetables with a Vidalia onion marinade. I’ve had raisins in beef tacos too. Experiment with different meat dishes but also add them to gluten-free bready things like muffins, cookies, and scones for a sweet burst of fiber.<br /><strong>5. Cream Cheese-</strong> This summer, my husband acquired a ton of cream cheese for free and we put it in all kinds of stuff. Add it to sweet or savory dishes. Our favorite experiments were fresh blackberry and cream cheese pancakes, omelets, chips and salsa, and wraps. I even put chunks on salads with black beans, avocado and salsa.<br /><strong>6. Red or Vidalia Onion-</strong> Red onion kicks up any stir-fry and is amazing in egg dishes. My husband loves to sauté red onion with mushroom and put it on meat or even eat it plain. Use it as a colorful addition to a bunless burger or chop it up and add to salads, wraps, and my favorite, broccoli slaw (Put raisins in it).<br /><strong>7. Garlic-</strong> Who doesn’t drool when they smell sautéing garlic? Garlic is a powerful antibiotic and may lower cholesterol. Put it in soups, sauces, stir-fries, and marinades. One of my favorite tricks is to marinade chicken in a mixture of olive oil, garlic, and rosemary. Give it a shot.<br /><strong>8. Tomato Sauce-</strong> I love soup and sometimes, I get to creative for my own good. Tomato sauces seems to erase my bad ideas and get conflicting flavors to blend better, so if you make one too many Oopsies with your leftover soup, keep this at arm’s length. Also, tomatoes are full of lycopene, a potent antioxidant that may prevent certain cancers, so you may want to add anyway, even if you didn’t mess up.<br /><strong>9. Milled Flaxseed-</strong> For a boost of fiber and omega-3 fatty acids, I add milled flaxseed to muffin and pancake batter, oatmeal, and yogurt (hint: add to slightly sweetened yogurt with fruit and it tastes like pie crust). Flaxseed can also replace half the fat in most baking recipes; just add three tablespoons for every tablespoon of oil or butter in a recipe. I actually swap flaxseed for all the oil in my standby muffin recipe, so experiment. Make sure to keep this in the fridge to prevent oxidation.<br /><strong>10. Cinnamon-</strong> I’m a cinnamon freak. Whenever a recipe calls for cinnamon, I always double or triple the amount, and sometimes I throw some in even when it’s not called for. For that unique sweet and spicy kick, add cinnamon to yogurt, smoothies, oatmeal, fruit, and gluten-free pancakes, muffins, and scones.Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com0tag:blogger.com,1999:blog-8827248422392059913.post-90088830291354218572009-10-17T17:50:00.000-07:002009-10-17T18:12:36.128-07:0010 Simple Ways to Go Green and Save Money<strong>Forget stocking up on recycled-hemp yoga mats or buying eco-shaped water bottles. The best way to be is green a lot like being frugal. These tips will not only save you money, they’ll help the environment as well.<br />1. Use what you already have.</strong> Sure, you can go out and spend a fortune on tons of products made from recycled materials, but by using what you already have, you’re saving energy and materials used to manufacture and transport those items you would have purchase. <strong>$Bonus:</strong> You don’t spend money on those other things.<br /><strong>2. Cut down on disposables.</strong> Instead of filling a landfill with disposable diapers, baggies, and paper towels, try replacing those items with washable, reusable alternatives. Cloth diapers instead of disposables (you’ll want to invest in these so you’ll get something good that won’t leak. More money up front, but more benefits later on) Tupperware for baggies, rags for paper towels, and I’m sure you can think of more. <strong>$Bonus:</strong> You don’t waste money on the disposable stuff.<br /><strong>3. Hoof it. </strong>Cut down on emissions and walk or bike to work if you can. You’ll get exercise and your air will be a little cleaner. <strong>$Bonus:</strong> You’ll save gas money and wear and tear on your car, which means less money spent on repairs and maintenance.<br /><strong>4. Enjoy a romantic, candlelit dinner.</strong> Romance your significant other and conserve power by enjoying a home-cooked meal in the candlelight. <strong>$Bonus:</strong> Say hello to a smaller electric bill.<br /><strong>5. Try a reusable water bottle.</strong> Plastic water bottle, eco-shaped or not, take forever to break down in a landfill, so do the earth a favor and switch to a reusable bottle instead. Try a stainless steel bottle, studies have shown that plastic ones may have slightly toxic effect, and the stainless steel ones last longer anyway. <strong>$Bonus:</strong> No more blowing money on individual plastic bottles and you’ll save room because you won’t have to hoard them anymore.<br /><strong>6. Switch to LEDs.</strong> They cost more up front, but they last much longer than regular bulbs and use less power, so give these swirly guys a try. <strong>$Bonus:</strong> Shave a few more bucks off the power bill.<br /><strong>7. Buy in bulk, not individual packages.</strong> Cut down on extra packaging and buy the bigger container. It will take you longer to go through it and in the end; you’ll only be trashing one medium bag instead of a dozen smaller ones. <strong>$Bonus:</strong> Bulk buying is usually cheaper, but check the unit pricing just to be sure.<br /><strong>8. Think secondhand.</strong> Instead of wasting energy and resources by buying something new, see if you can get it used first. Check out thrift stores, yard sales, online classifieds, EBay and Free Cycle. I’ve gotten a blender, a kitchen table and chairs, a waffle iron, Halloween costumes, and plenty of clothes this way. You also save these items in the thrift store from getting thrown in a landfill, so double kudos to you.<strong> $Bonus:</strong> If you love a bargain, you’ll love this idea. Buying secondhand is almost always a bargain, especially if you learn where to look.<br /><strong>9. Visit farmer’s markets, or grow your own.</strong> Save packaging materials and cut back on energy and emissions that go into transporting food: check out the farmers market or make your own garden. You’ll support your local economy and the produce you get will usually taste better and have more nutrients and fewer chemicals than the grocery store stuff. <strong>$Bonus:</strong> Farmers markets are usually full of deals, and if you decide on a DIY garden, a minimal startup cost can yield a ton of food.<br /><strong>10. Rethink your cleaners.</strong> Trust me; you can clean almost anything with a little vinegar and/or baking soda and the occasional lemon half. Try vinegar on your windows, glass and floors. Use baking soda to scrub the kitchen and bathroom and to absorb odor from everything from smelly sneakers to stinky fridges to yucky litter boxes. Scrub with a lemon half to eat away grime. You’ll keep harmful chemicals out of your home and save a lot of space under the kitchen sink. <strong>$Bonus:</strong> Vinegar and baking soda are super cheap and have a million uses beyond just cleaning.Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com1tag:blogger.com,1999:blog-8827248422392059913.post-12423036786406865212009-10-10T09:29:00.000-07:002009-10-10T09:34:06.062-07:0010 Surefire Confidence Boosters<strong>Everyone has fat days, bad hair days, and gloomy days. Would you rather suffer through them, or make the most of them? Here’s what I do when I feel like I got hit by a steamroller; they work every time. </strong><br /><strong><br />1. Make a list of things you like about yourself and review it several times.</strong> If you feel like a train wreck, forcing yourself to find something you like about your personality or appearance is a step toward a better mood. Find at least a few things; even if it’s your wrists, your ability to create an amazing soup from whatever’s left in the fridge, or the way your nose so gracefully holds your face together. Keep this list in your pocket and whenever you need a boost, pull it out.<br /><strong>2. Shower. </strong>Feeling clean takes the edge off any stormy mood. Really scrub your scalp, exfoliate your skin, enjoy the warm water. Singing in the shower, even if you can’t carry a tune on a stretcher, will perk you up because you take in more oxygen when you breathe in for a long note, and you may end up laughing at yourself, and laughter is the best cheer-up of all.<br /><strong>3. Shave.</strong> Whether you wear a dress or tuxedo, feeling and looking well-groomed is a shortcut to looking and feeling a million times better. Ladies, shave your legs and underarms, tweeze those eyebrows and do something about any upper-lip hair that may have escaped your notice. Gentlemen, take care of your facial hair, whether that means a smooth shave or a well-trimmed beard. Clean up your eyebrows if you need to, I promise it’s not girly to tweeze them. For either gender, feeling smooth on the surface equals feeling smooth on the inside.<br /><strong>4. Brush those teeth.</strong> A good shower and shave is never complete without that clean, minty taste in the mouth. I’m a fanatic about brushing my teeth. Keep a travel toothbrush and toothpaste with you at all times and reach for it whenever you need to wake up or feel better. When the minty taste is gone, brush again. You’ll feel cleaner and sharper in seconds, and you can kiss cavities goodbye.<br /><strong>5. Wear comfy, flattering clothes.</strong> I learned the power of this yesterday when I went to school in a hooded sweatshirt and pair of old jeans that didn’t do my thighs any favors. When I got home, I changed into a pair of nice trouser jeans and sleek red shirt and I looked and felt like I’d lost twenty pounds. Learn what makes you look and feel good and use them as the backbone of your wardrobe. Vain and shallow? Nope. Everyone feels more confident when they know they look good, and confidence breeds happiness and productivity. So don’t waste time chasing trends or pursuing the latest designer release, just stick to a few basics that suit you.<br /><strong>6. Exercise, whether you feel like it or not.</strong> I know how miserable it is to roll out of bed in the wee hours of the morning and push through a morning workout while fighting off yawns, but I promise a decent workout will make you feel lighter, more alert and happier. All you need is ten or fifteen minutes of moderate aerobic activity to get a decent burst of endorphins. Also, a long walk is a great way to take a break from it all; it gives you time to think and enjoy some peace and quiet (or semi-quiet, if you live in the city). Either way, get off the couch and move a little bit, you’ll thank yourself.<br /><strong>7. Eat small, healthy meals every few hours.</strong> Eating every few hours keeps you energy up and fights off hunger, while helping you feel lighter because you’re never scarfing down a huge meals. Be sure to include lots of fruits and vegetables and lay off the processed food. If you’re tired, try foods with high water content, like soups and moist fruits. You’ll stay hydrated and keep your body running smoothly.<br /><strong>8. Stand up straight.</strong> Posture is the trick to looking two inches taller and ten pounds lighter in two seconds. Don’t try to look like a toy soldier, but keep back fairly straight, slightly push the shoulders back and the stomach in, and try to keep your head directly about your spine instead of slouching forward. Your head should feel almost weightless. This will take strain off your back and create a long, super-slimming streamlined look.<br /><strong>9. Be grateful.</strong> When I have a cruddy day, I get out my journal and write down at least five good things about that day, even if they’re as little as “My toast came out perfect this morning instead of burnt” or “the sky looked really pretty when I walked out to my car.” Sometimes, we only pay attention to the bad things and we forget to acknowledge the good things. This exercise puts things into perspective and will pull you out of the dumps faster than you can say “thank you.”<br /><strong>10. Smile anyway.</strong> If all else fails, paint on a smile and pretend you’re having the best day of your life. The act of smiling actually changes the way we think just because it’s associated with feeling happy. Also, people tend to treat a happy person differently than a grump, so fool yourself and everyone else with a dazzling smile and suddenly, that jammed printer and funny noise under the hood of your car won’t seem quite as bad.Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com0tag:blogger.com,1999:blog-8827248422392059913.post-34384713458009963332009-10-03T15:09:00.000-07:002009-10-03T15:11:38.858-07:0010 Ways to Slash Your Grocery Bill<strong>Rising food prices often scare people into stocking up on Ramen noodles and cheap frozen pizzas, but a trimmed food budget doesn’t have to be bland or unhealthy. Here’s how to maximize the value for your food dollars, along with ballpark estimated savings from my own experience shopping for two. (If you have more, just multiply to adjust)<br /><br />1.</strong> <strong> Eat at home.</strong> Why pay $20 dollars for a restaurant meal full of mystery ingredients when you can make a delicious, gluten-free meal at home for less than $3? Eating out will suck your wallet dry faster than anything, and it doesn’t take any less time than throwing a few ingredients in a crock pot or assembling a quick stir-fry. To save time and money, prepare a quick meal at home and light some candles and play soft music. You won’t get sick or have to deal with a crowded, noisy restaurant. If you usually eat out twice a month, with these numbers you’ll save $34 dollars per month and $408 dollars per year!<br /><strong>2. Garden.</strong> One tomato plant is cheap and easy to grow, even inside and can yield several pounds of tomatoes. Start a small garden in your backyard or try container gardening if you’re pressed for space and save several dollars a pound on fresh, organic produce that’s only a few footsteps away. I don’t have garden and I haven’t gotten anything to grow in my dark apartment, but my family probably saves several hundred every year by gardening and giving homemade salsa as gifts.<br /><strong>3. Use a pricebook, </strong>or some method of comparing unit prices at different stores. Before you go shopping, compare your list to your pricebook and hit the store with the best deals for the items on your list. You’ll save several dollars per trip, and if you shop every week, a savings of two dollars per trip adds up to over a hundred dollars per year.<br /><strong>4. Buy in bulk.</strong> This isn’t always the case, but bulk items usually boast a lower price-per ounce than smaller containers. Buy the 24 oz container of yogurt instead of 4 six ounce containers. Get the carton of 18 eggs instead of the dozen. If you save two dollars every week, you’ll save another hundred.<br /><strong>5. Make friends with the grocery circular.</strong> Check out the sales at nearby stores every week and plan a grocery list and meal plan to go with it. I save at least five dollars every week doing this instead of just buying the items when they’re not on sale, so this translates to an extra $240 bucks in my pocket.<br /><strong>6. Go vegetarian.</strong> Meat is by far the most expensive item the grocery store, so back off on the meat and potatoes meals and try dishes with other protein sources like eggs, legumes, nuts, and dairy. Enjoy quiches, bean burritos in corn tortillas, soups, salads, and all kinds of vegetarian wraps in brown-rice tortillas. When you do eat meat, use it as a condiment and focus on the veggies instead. Stir-fries, soups, and casseroles with potatoes or brown rice are great ways to cut back on the meat. Eating meatless dinners four days a week saves me about twelve dollars a month, or $144 dollars every year.<br /><strong>7. Don’t be afraid of generics.</strong> Check the ingredients list to be sure, but generic items usually contain the exact same ingredients as their name-brand counterparts, so try the store-brand canned beans or tuna and save at least $50 dollars this year.<br /><strong>8. Pack a lunch.</strong> Fast food is almost always higher in unhealthy fat, sodium, and sugar than homemade foods, and you run a higher risk of gluten contamination. Instead of hitting the drive through on your lunch break, brown bag a healthy salad, wrap, or warmed-up soup from home. If you save three dollars every weekday doing this, you’re looking at a whopping $780 in the bank.<br /><strong>9. Cook from scratch.</strong> Prepackaged convenience foods cost more than foods prepared from scratch because more middle men are involved in its production. Stop paying the middle man and make your own soup or pizza crust from scratch. It tastes better and is usually healthier, not to mention the extra $365 in your wallet if you save just a dollar every day.<br /><strong>10. Try less expensive staples.</strong> Usually, this means scaling back from more processed foods like gluten-free cold cereals to simpler, healthier, and more natural foods like oatmeal. So try switching from boneless, skinless chicken breasts to whole chicken, from gluten-free pasta to rice, and from a packaged potatoes au gratin dish to whole baked potatoes. If you save only twenty cents a day doing this, you’re still $75 dollars richer.<br /><br />So if you’re want to know who much all of these things can save you but don’t want to do the math, here it is folks: Without the very flexible savings of gardening and assuming you were doing the opposite of these tips before, following the other nine tips can save a couple $2262 dollars every year on food.Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com1tag:blogger.com,1999:blog-8827248422392059913.post-75529338540513512732009-09-26T17:32:00.000-07:002009-09-26T17:34:40.553-07:0010 Ways to Enjoy a Beautiful Autumn DayFinally, the summer heat died down and the mountain slope in front of my apartment glows orange and red. That delicious crispness is in the air and the farmer’s markets are loaded with apples and pumpkins. Forget Christmas: This is the most wonderful time of the year. Here are some ideas to kick off your season:<br /><strong>1. Visit the farmer’s market.</strong> Happy harvest! At this time of year, many farmers have squash, sweet corn, tomatoes, peppers, pears, peaches, and apples coming out their ears, so prices are often cut. Get ready for awesome deals on the most amazing produce of the year.<br /><strong>2. Go for a walk to see the leaves. </strong>When I think of fall, I think of colors. Walk around the block and admire your neighbor’s trees, or drive up to the mountains for a hike. The best time to go is that magic window between September 20th to about October 10th. Bonus: The sun’s rays are weaker now than during the summer, so spend more time outside to get your vitamin D.<br /><strong>3. Bring a few home to press.</strong> While you’re walking, find a few bright leaves and press them between layers of wax paper and pile some heavy books on top. Let them sit for two weeks. You’ll end up with perfectly flat, dry leaves that will never lose their color. Coat them in gel medium or Mod Podge to protect them from crumbling, then use your imagination. Frame them or collage them, or imbed them in decorative soap bars.<br /><strong>4. Rake someone’s yard.</strong> If you don’t have a yard to rake, find someone who does. They’ll love the help. Raking is a great upper body workout and you’ll perform an act of service at the same time.<br /><strong>5. Now jump in the leaf pile.</strong> Sure, you’ll just have to rake them up again, but jumping into the leaves reminds us to play and not take life too seriously. If you have a hard time letting loose, find a kid to help you out. Life is meant to be enjoyed, not endured.<br /><strong>6. Fall cleaning. </strong>If you’re like me, yearly spring cleaning isn’t enough to keep the clutter out, so add another big sweep in the fall. Getting rid of junk and airing out your home is invigorating.<br /><strong>7. Bake chili inside a pumpkin.</strong> While you’re cleaning, throw some cooked ground beef, cooked beans, diced tomatoes, corn, tomato sauce and seasonings into a hollowed out pumpkin. Put the pumpkin on a cookie sheet and bake until the chili bubbles and the inside of the pumpkin is soft. When you scoop out the chili to serve, make sure to scrape out a big hunk of pumpkin to go with it! (Careful not to scrape so much the pumpkin falls apart, but that’s what the cookie sheet’s for.)<br /><strong>8. Make your house smell great.</strong> Save the core from autumn pears and apples in a plastic baggie or container in the freezer. When you get a nice collection, dump the cores into a saucepan and simmer with a little water, cinnamon, cloves, and maybe some nutmeg. You’re house will smell incredible without the nasty chemicals from candles and air fresheners.<br /><strong>9. Bake an apple or pear for dessert.</strong> Remove the core from an apple or pear and sprinkle with cinnamon, brown sugar and a little butter. You can stuff the cavity with chopped walnuts and dates or raisins or leave it empty. Arrange them in a baking dish and bake at 350 degrees for about a half hour or until tender.<br /><strong>10. Make pumpkin…everything!</strong> Hollow out some pumpkins, cut them up and bake them until they’re soft, then scoop the rinds out, throw the goopy stuff into the blender and puree. You can freeze this, but keep a fresh container in the fridge and add the puree to anything you want. Be creative! I like to add pumpkin to my oatmeal with raisins, cinnamon and nutmeg. Use to replace oil in gluten-free muffin and quick bread recipes, make gluten-free pumpkin cookies, or just heat the puree with a little butter, cinnamon and brown sugar for a delicious pumpkin pudding, or nix the sugar and spice and add a little salt and pepper for a quick side dish. If you’re really adventurous, try making pumpkin ice cream. I’ve never succeeded at this, but pumpkin ice cream the best pumpkin dish there is!Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com1tag:blogger.com,1999:blog-8827248422392059913.post-34971705940851131832009-09-19T18:06:00.000-07:002009-09-19T18:07:23.571-07:0010 Ways to Beat the Freshman 15It’s that time of year again. New college freshman are out on their own for the first time, junk food is plentiful, and classes are stressful, so many new students find themselves raiding the dorm fridge late at night or joining buddies at the Chinese Buffet to combat stress. Here are 10 ways to survive school without inflating your waistline:<br />1. Take advantage of the campus gym. One of the nice things about paying an arm and a leg for tuition is that you gain full-access to a well-stocked gym which usually includes cardio and weight machines, pools, tracks, basketball and racquetball courts, and fitness classes like yoga and kickboxing. You’re on campus all the time anyway, so sneak up to the gym at least three times a week. Need extra study time? Read a book on the elliptical or stationary bike. Takes a little practice for your eyes to follow, but you’ll never fall asleep during your study session.<br />2. Stock the dorm. Most students live in on or off-campus apartments, but some get stuck with the dorms. Either way, the principle is the same: keep a good supply of healthy food and get rid of the junk. Stuff that dorm fridge with string cheese, baby carrots, yogurt, and fruits. Hide some healthy snacks like Nut Thins or gluten-free granola bars under your bed. You’ll always have nutritious snacks to choose from when you get the munchies so you won’t be at the mercy of the hall vending machine.<br />3. Organize food-free hang-outs. Most social gatherings in college tend to revolve around food, so why not plan some alternatives? Instead of meeting at Dairy Queen for shakes, play flag football or soccer. Take a dance class with your friends or just play board games. If you really want snacks for late nigh dorm parties, you’ll always have those tasty Nut Thins under the bed.<br />4. Get some zzzs. College students are notorious for pulling all-nighters, but I’m here to tell you that nothing will mess you up faster. When you’re tired, your appetite goes into overdrive to get energy (i.e. food) to compensate for lack of sleep. Food won’t recharge your batteries, so skip the candy bar and take a powernap.<br />5. Eat breakfast. Sleeping in till five minutes before your first class often means that breakfast is toward the bottom of your to-do list. Try waking up five minutes earlier for a bowl of nuked quick oats, or at least grab a yogurt and some almonds to eat on the way to school. Not eating breakfast causes you to overindulge later, and you won’t perform as well in class, which leads to stress which leads to late night chocolate binges which leads to a bigger pant size.<br />6. Pack snacks. If you have long blocks of classes with no time to run to the cafeteria, pack a baggie of almonds or grapes to hold you over till your next meal. You need food everything three hours or so, otherwise you get ravenous and wipe out the cafeteria buffet later. Keeping your hunger levels low also helps you concentrate, which means better grades and less stress.<br />7. Nix the midnight snack. Those late-night study sessions often cause us to crave something, just to break up the monotony. Drink a glass of water every hour or two to stay hydrated and fight off the munchies, but if you do get truly hungry, stick to fruits and veggies. The water and fiber will fill you up for fewer calories but won’t overload your stomach.<br />8. Know your resources. Learn which cafeteria store has a menu for your needs. Know where the health food stores are, or which grocery stores have a gluten-free section. Scope out walking and hiking trails in your area. Figure out which restaurants and fast food places have healthy food that suits your needs. Knowing your allies helps you stick with healthy eating and avoid any emergency purchases or stomach aches.<br />9. Deal with stress. For me, stress is the biggest munchie trigger, so this is step one in controlling emotional eating. Take yoga classes at the campus gym. Take walks outside between classes. Keep up with homework and don’t over schedule. If you need a break, take one. Take fish oil and vitamin D supplements of you start to feel depressed and don’t eat much fatty fish or get much sunlight. Also, see if your school has a stress lab. Some health departments have these, and their full of fun stress reducing gizmos. If they don’t put you on the fast track to nirvana, you might at least get a laugh.<br />10. Sign up for PE. Most schools offer dozens of PE classes, so try something new! Look into fencing, rock climbing, scuba, martial arts, sports, or even a basic fitness class. Actually having the class in your schedule improves the chances that you’ll go and work out, so give it a shot. Bonus: most of these classes are easy As. All you have to do is show up.Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com1tag:blogger.com,1999:blog-8827248422392059913.post-65763997540005049862009-09-13T08:34:00.000-07:002009-09-13T08:37:44.060-07:0010 Awesome Habits to MakeWe spend so much time thinking about our bad habits- junk food, shopping, skipping workouts- that we forget about our good habits. Focusing on the positive instead of the negative, like resolving to eat more healthy food instead of swearing off junk food, helps us reach our goals because we concentrate our energy on what we want instead of what we don’t want. Here are 10 simple habits that reap numerous benefits, no deprivation or guilt-trips required.<br /><strong>1. Eat breakfast</strong>- Studies show that people who eat a hearty breakfast have more energy, feel less hungry and consume fewer calories throughout the day. In the AM, eat a mix of protein, healthy fat and complex carbs, like gluten-free oatmeal with berries and walnuts or eggs and salsa in a brown rice tortilla. You’re mind will be sharper and say sayonara to mid-morning grogginess.<br /><strong>2. Shop with a list</strong>- Stores are designed to prompt impulse buys, so beat them at their own game by showing up with a firm intention: a list. Make a beeline for the items on that list and don’t even look at the fro-yo pints for half off. After grabbing my milk and eggs, I even cross back to the front of the store through the beer aisle, because I know I won’t be tempted to browse.<br /><strong>3. Retire and rise early</strong>- Ben Franklin knew what he was saying when he said “Early to wake and early to rise makes a man healthy, wealthy and wise.” Set a bedtime around ten or eleven and set your alarm for six or seven, which will leave you time for a workout, a good breakfast without making you feel rushed. If you tend to ride the snooze button, put your alarm on the other side of the room so you’ll have to get out of bed (and now sneaking back!) You’ll have more energy, get more done, and send those little under-eye baggies packing.<br /><strong>4. Order water</strong>- Not only will ordering water with your restaurant entrée save you a few bucks, you’ll sidestep hundreds of calories. We tend to forget about our liquid calories because they’re less satisfying than calories we chew, so forget the coke with a vanilla shot and go for lemon water, you’ll feel less like a blob after the meal.<br /><strong>5. Take pictures</strong>- My family could write a book on this. How often do you have a wonderful experience with your family or friends and then kick yourself for forgetting your camera? Keep your camera in your back and make a point to whip it out to capture a few mementos of the occasion. This one was hard for me so on a trip to China this summer, I kept my camera strapped to my wrist to help me remember. Wear it around your neck if you want, but remember, nothing preserves a memory better than a good picture.<br /><strong>6. Pretend the car is in the shop</strong>- No exercise is more versatile than walking and the benefits are incredible. You’ll strengthen your heart, lungs and muscles, burn calories, and clear your head, and who doesn’t need some of that? Run some errands on foot if you can, park at the far end of the lot, and take a walk in the morning or evening to relax.<br /><strong>7. Say your prayers</strong>, keep a gratitude journal, or take some time to acknowledge what you have and say thanks. Gratitude helps us appreciate our blessings so we’re happier with our lives. Gratitude is the opposite of greed, so if you find yourself “wanting” too much, take a few moments to count your blessings.<br /><strong>8. Wear sunscreen</strong>- Unless you like sunburns and that leathery, aged look, I suggest you bath in this stuff every day. A moderate amount of sunlight is crucial to our health, but a little goes a long way. If you spend lots of time outside, slather this on to prevent premature aging, burns and to fight skin cancer.<br /><strong>9. Read! </strong>You brain needs food too, nothing is more nourishing to your noodle than a good book. Read something enjoyable and challenging for at least a half hour a day. Over time, this will add up to a strong body of reading and you’ll be surprised how much you’ve learned.<br /><strong>10. Learn something new every day</strong>- This doesn’t have to be a big thing, just learn a new word and practice it, or try a new recipe. Your brain is like a muscle: working it in different ways keeps it strong.Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com1tag:blogger.com,1999:blog-8827248422392059913.post-80603435588509985652009-09-06T14:54:00.000-07:002009-09-12T21:46:57.420-07:0010 Ways to Pinch PenniesAs one-half of a young student couple, I’ve learned a thing or two from stretching our dollars so we never have to live check-to-check. Here are the easiest, most effective tricks I know:<br /><br /><strong>1.</strong> <strong>Walk more, drive less: </strong>Earlier this year, my husband took our car to a job out-of-state and I was stuck without a car for a month. I walked to school, the grocery store, the bank, and a bus stop a few blocks away to get to work. We didn’t save money because the car was still being used, but I realized what money pits cars are and that I could live without one if I had to. Trading your car for walking shoes saves on gas and wear and tear, but selling the car means no loan or insurance payments, no maintenance or registration expenses, and could also bring in some cash. So if walking more or even selling a vehicle in an option, do it.<br /><strong>2. Budget!</strong> Trying to save money won’t do much good if you don’t have a goal. For a month or two, keep a record of every penny you spend, and then add it up at the end of the month to see how much you spend on gas, food, housing, etc. Can you shave expenses anywhere? Decide what you can cut back on and set a realistic budget then stick to it. If that doesn’t work, try using cash for things like groceries, entertainment and spending. If you run out of cash, you’ve used that portion of the budget for the month.<br /><strong>3. Hit the library.</strong> Forget about piles of musty, outdated books. The library is the place to go for community events, children’s books, movies and exercise DVDs, free internet, CDs, magazines, and books on any subject or hobby that interests you, and it costs about one dollar for a card. The library is the best bargain you will ever find.<br /><strong>4. Cook at home.</strong> Restaurant meals are usually grossly overpriced for what you get. Instead of eating out three times a week, try cooking quick, delicious meals at home instead. Dig out the crock pot and put it to work, and stock up on inexpensive staples like eggs, vegetables, and gluten-free pasta. These foods take only a few minutes to prepare and cost much less than takeout.<br /><strong>5. Have a soup night.</strong> Swapping a pricey homecooked meal for a cheap one every week can painlessly whittle your grocery bill. Soup is cheap, healthy, and a great way to disguise those leftovers no one wants to eat. Boil a pot of water and throw in some vegetables, leftover rice and the last shreds of last night’s rotisserie chicken and a few spices and you have dinner.<br /><strong>6. Attend community events.</strong> Instead of blowing twenty bucks on a date at the movies, check the newspaper for local concerts, theater matinees, art galleries, and fairs. These functions are usually cheap or free and you can get to know your date better than you would sitting in silence in a dark theater.<br /><strong>7. Pack a lunch.</strong> Do you hit the drive-through or local deli every day on your lunch hour? Packing a lunch instead of grabbing takeout can easily save you a hundred dollars a month. Eew, does this mean you have to eat leftovers? You can if you want, but if that’s not your thing, a simple gluten-free wrap or salad with leftover beans or chicken will do the trick. Bonus: Brown-bagging is almost always healthier than fast food, so as the number in your bank account inches up, the number on the scale may inch down.<br /><strong>8. Try the every-other rule.</strong> Say you stop for a latte every morning before work, and each one costs four dollars. If you work five days a week, you’re coffee habits sets you back twenty dollars a week, eighty dollars a month. Instead of stopping every day, try going every other day for forty dollars back in your pocket. Get your nails done every month? Cut back to every six weeks.<br /><strong>9. Cut hair at home.</strong> It’s not as hard as it sounds. I rarely get haircuts, but by cutting my husband’s mop every few months, we save around sixty dollars a year. Check out a book about haircutting from the library to get your bearings or do what I did: trial and error. A few minor bald spots later, I can give him a nice cut in about twenty minutes.<br /><strong>10. Control impulse buys.</strong> You run to the grocery store for milk and you leave with the milk and thirty dollars of other stuff you never intended to buy. Are you nodding your head right now? Never go shopping without a list, and stick to it, no matter what. If you see something on sale and simply have to have it, take a Ten Second Timeout. Really think about why you’re about to buy this. Do you need it? Will you use it? Are you just buying it because it’s on sale? If you still want it, go ahead and get it, buy don’t just scoop something up on a whim.Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com1tag:blogger.com,1999:blog-8827248422392059913.post-60803151838239810672009-08-30T19:37:00.000-07:002009-08-30T19:38:17.080-07:0010 Tricks to Beat Emotional Eating<span lang="EN"><b> <dir> <div><span lang="EN">We all have bad days. Sometimes, the world is just so scary and frustrating and a hunk of cheesecake feels like the only way out. Here are ten alternatives to diving headfirst into a bag of chocolate covered pretzels:</span><br /><br />Clean</div></dir></b>- What? That’s no fun! Maybe you’re right, but scrubbing, mopping, and organizing is incredibly theraputic and keeps your hands busy- and out of the cookie jar. Bonus: a clean bathroom.<b> <div>Walk- </div></b>A brisk walk will give you a jolt of endorphins-your happy hormones- and give you time to think. Also, getting out of the house and away from the fridge is a good idea when you’ve got the munchies.<b> <div>Take a bath- </div></b>A good soak will warm you up and help you unwind after a stressful phone call. Try adding scented bath oils and lighting some candles; put on some soft music. The M&M’s in the cupboard will be the last thing on your mind.<b> <div>Scrapbook-</div></b> Find a way to keep your brain and hands occupied. If scrap booking isn’t your thing, try drawing, jigsaw puzzles, or origami. <b> <div>Watch some <i>Friends</i> reruns- </div></b>Studies show that a good laugh will boost your mood for hours afterward, which will quell your cravings better than a milkshake.<b> <div>Go to the library- </div></b>I know I’m the queen of Nerdsville, but this is my favorite place to go when I’m upset. Browse books on topics that interest you, find some music you’ve never heard of, or kick back in the magazine section. Libraries are a “food-neutral” area, virtually free of images and smells that trigger cravings. You’re munchies will flee in a half-hour tops.<b> <div>Snuggle-</div></b> Cuddling with a significant or even a pet will make you feel loved and secure, which may dissolve some of your worries. <b> <div>Read- </div></b>Sometimes, you just need an escape. Curl up on the couch with a thriller or fantasy to draw you in. My favorite “bad day” books are the Harry Potter or Fablehaven series, or a thriller by Dean Koontz.<b> <div>Put on your headphones-</div></b>Sometimes, you just want to shut everything out. Dance around your living room, sing badly at the top of your lungs, rock out like the neighbors can’t hear you. <b> <div>Write- </div></b>Journaling helps you figure out your problems without eating your way through them like the Very Hungry Caterpillar. It’s also a great way to vent. Write whatever you want and release those bad feelings. </span>Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com0tag:blogger.com,1999:blog-8827248422392059913.post-56499875820259676602009-08-23T20:44:00.001-07:002009-08-23T20:44:42.456-07:00My 10 Favorite Workouts<span lang="EN"> <div>Who wants to spend day after day slogging away on the elliptical in a gym or running on a treadmill like a hamster on a wheel? Finding a workout you enjoy is key to sticking to an exercise routine. Here are a few of my favorite ways to stay fit:</div><b> <dir> <div>Walking outside-<i> </i></div></dir></b>If I don’t get my walk, my creative output for the day is zilch. Nothing gets my wheels turning better. I can do it anytime, anywhere and all I need is my sneakers and some space. If I don’t feel like getting sweaty from power walking, I just go for a leisurely, but brisk stroll instead.<b> <div>Yoga- </div></b>Yoga stretches and strengthens the muscles simultaneously, which creates that long, lean look everyone is clamoring for. Yoga gets me out of my head and into my body so I can pinpoint any tension I need to work out. It relieves stress, increases lung capacity, improves digestion, and builds flexibility. All you need is a mat and a good DVD or book to guide you. Get to a class if you can though, a book can’t adjust your form..<b> <div>Sprints-</div></b> I love to do this at the track when I’m mad. I speed walk half a lap, then I sprint as far as I can, just to see how fast I can go. I walk for another half lap, then I sprint again. I keep this up for as long as I can, or until I’ve sweated out all my grumpiness. <b> <div>Ice-skating- </div></b>I don’t get to do this very often and I’m no Michelle Kwan, but I love gliding through the cold air. Skating firms your glutes and melts off those saddlebags in no time, so grab a friend and lace up the skates.<b> <div>Pilates- </div></b>You’ll never find a better core workout. The stretching and strength moves will flatten your abs in a flash and will improve your posture, which makes you look taller and thinner, after only one session. You’ll need a mat and a DVD or book if you can’t get an instructor. My favorite book is <i>The Pilates Body </i>by Brooke Siler. It gives detailed explanations and illustrations of each exercise and tailors them to your level. Your body will never be the same.<b> <div>Kickboxing- </div></b>Another great way to beat stress. Kickboxing tones muscles you didn’t know you had and is a killer cardio workout. I’ve done Tae-bo for years because the moves are simple but challenging and it works. Oh man, it works. <b> <div>Hiking-</div></b> I’m live on the base of a mountain, so I’m blessed with a plethora of trails to explore. Hiking to a destination, such as a mountain summit or a beautiful waterfall motivates you to keep going and push harder. Be sure to pack a water bottle or two and don’t go alone. Safety first. <b> <div>Swimming- </div></b>If you hate to sweat, jump in the pool for a refreshing, no-impact, total-body workout. Flutter kicks firm and lift your rear and arm strokes like the front crawl tone your shoulders and strengthen your back. If you’re just getting started, grab a kickboard to keep you afloat so you can focus on your kicks. <b> <div>Biking- </div></b>Biking around my neighborhood everyday is one of my favorite childhood memories. Ride on the road or hit some trail with a mountain bike. Biking slims those thighs in no time and is one of the easiest workouts to squeeze into your day because it doubles as transportation. Pedal to work a few days a week and bike to a couple errands. You’ll save a bundle on gas.<b> <div>Playing with kids-</div></b> I teach a “Strong Kids” class at an elementary school every Friday, and it’s the most intense workout of my week. We play awesome games like “Hungry Crabs,” “Mr. Freeze”, “Freeze Dance”, and dozens of tag variations. Be a kid again, run around, play tag. Childhood enthusiasm is contagious. </span>Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com0tag:blogger.com,1999:blog-8827248422392059913.post-46901174650574613292009-08-18T22:37:00.001-07:002009-08-18T22:40:53.441-07:0010 Huge Health Mistakes (and How to Fix Them)<div style="font-weight: bold;"><br /></div> <dir> <div>Dieting-Diets don’t work. Just ban this word from your vocabulary. Not only do diets make you hungry and cranky, they mess with your metabolism, prevent you from getting all the nutrients you need, and set you up for weight gain in the long run, because depriving yourself leads to bingeing later. <b>Fix it:</b> Make healthy lifestyle changes you can live with, like eating fruit instead of ice-cream a few nights a week, and don’t forget to exercise. Weight lost slowly is more likely to stay off because you don’t have to stick to some crazy diet.</div><b> <div>All-or-Nothing Mindset- </div></b>You eat two scoops of ice-cream, then decided you’ve blown your healthy eating for the day and polish off the entire pint. Sound familiar? <b>Fix it:</b> Every second is a chance to start over, so if you fall off the wagon for a moment, you can hop right back on. What’s worse, a few spoonfuls of Haagen Daaz or the entire pint?<b> <div>Skipping meals-</div></b> Your body needs food every three to five hours, so skipping meals causes your metabolism to switch to “starvation mode”, when it holds on to fat to conserve energy. Also, skipping breakfast leads to binges later in the day. <b>Fix it:</b> Eat breakfast. Every. Single. Day. Carry snacks with you in case you don’t have time to grab a real meal. Eat every few hours to keep your energy up and prevent getting ravenous. <b> <div>Overscheduling- </div></b>Stress is the biggest assault on your health because it creates tension in the body which causes migraines, high blood pressure, digestion problems, weight gain, and a host of mental issues like depression and anxiety disorders. <b>Fix it:</b> Let yourself off the hook. No human being should be expected to say “yes” to every commitment thrown at them. Practice saying no, or use the “one in, one out” rule. Every time you pencil something into your schedule, cross something off. Also, take at least twenty minutes a day to do something you enjoy, like reading or drawing instead of answering emails. <b> <div>Soda- </div></b>We all know soda isn’t good for us, but many of us are unaware of the harm it causes. Drinking sugar instead of eating it is a step above injecting in directly into your bloodstream, so your blood sugar shoots up which leads to that surge in energy followed by a wicked crash later on. The diet stuff isn‘t any better. Artificial sweeteners like aspartame have been linked to tumors, seizures and depression<b>. </b>Soda’s effect on hydration is a double whammy: Not only does soda contribute to dehydration, it often replaces water in the diets of heavy soda drinkers. <b>Fix it:</b> Cut back to three cans a week, even less if you’re up to it. Drink water instead, spruce it up with a little lemon and healthy sweetener if your taste buds need to adjust.<b> <div>Body comparison- </div></b>Nothing kills self esteem faster than measuring yourself against skinnier, prettier, richer, more whatever people. Comparing yourself to others just makes you feel inadequate which can lead to more serious problems, like eating disorders, not to mention money you might sink into boosting yourself up. <b>Fix it:</b> Remember, everyone has insecurities. That Jennifer Connelly look-alike in the slinky dress might exercise three hours a day, your coworker who got the big promotion may come home to an empty apartment, and your ex’s new flame might be up to her nostrils in debt. No one is perfect, no one’s life is perfect, so don’t worry about measuring up to anyone’s standards but your own. Congratulate yourself for what you have accomplished, like your happy marriage or way with words. Remember, someone is probably comparing themselves to you.<b> <div>Staying up late- </div></b>People who stay up late tend to get less sleep than those who conk out early and sleep deprivation contributes to irritability, weakened immune system, and obesity. Also, staying up late tends to include unhealthy activities, like booze and late night milkshake runs, which translates to a lot of extra calories and headaches you don’t need. <b>Fix it: </b>Set a bedtime and stick to it, and time it so you’ll get at least seven hours of sleepy time. This will refresh you for the day ahead, fight off stress and illness, and keep your metabolism going. Beauty sleep isn’t a myth people. Get rid of those dark circles and baggies under your eyes..<b> <div>Processed food-</div></b> Need a dictionary to find out what’s in that can of soup? Probably shouldn’t eat it. Processed foods with mumbo-jumbo labels are often concoctions of refined sugar, salt, and chemicals in the form of dyes, texture enhancers and preservatives. You end up with a high calorie, low nutrition UFO (Unidentified Food Object). Those don’t fill you up and will send you on a sugar high with a mean crash. <b>Fix it:</b> If it’s not food, don’t eat it. Stick with whole, basic foods like fruits and vegetables, lean meats and dairy, and whole, gluten-free grains. Stay away from anything hydrogenated and too brightly colored to be natural. You’ll get the nutrients and vitamins you need for less calories and your blood sugar will be more stable, keeping you off the sugar rollercoaster<b> <div>Skipping checkups- </div></b>The recession has hit everyone hard, and people are canceling doctor appointments to save money. I’ve done it too. However, this may cost you more in the long run. You could miss catching a disease in the early stages and have to pay massive medical bills later on, and the damage to your health could be enormous and irreversible. <b>Fix it-</b> This is one area where you can’t afford to skimp. Cut back on restaurant meals and shoe shopping if you need to, but make sure you keep up on dental exams and basic checkups. It could save your life.<b> <div>Drinking- </div></b>First of all, the calories in all those shots add up, especially if you get a little tipsy and forget to keep track. Also, alcohol in excess is a leading cause of fatal car crashes. T-boning a semi tends to be very bad for your health. Excess alcohol damages the liver, disrupts sleep patterns, and increases the risk of breast cancer. <b>Fix it-</b> My religion is against alcohol, but that’s not the only reason I don’t drink. I think the best way to avoid the damaging affects of alcohol is to avoid it altogether. It’s not worth it. Save your money and spend happy hour doing something that really makes you happy.</dir>Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com1tag:blogger.com,1999:blog-8827248422392059913.post-59032421683265552872009-08-18T22:28:00.000-07:002009-08-18T22:40:32.352-07:00My 10 Favorite Cheap, Healthy, Gluten Free Foods A healthy diet shouldn’t require a big chunk of your budget. You can’t go wrong with these basics.<span style="font-weight: bold;"></span><br />Beans<br />-A staple of the budget conscious crowd, these little guys are packed with fiber and are a great source of vegetarian protein, especially if you combine them with whole grains like brown rice. Try them on salads, in soups, dips, tacos, omelets, whatever. Try to get at least three half-cup servings a week.<br />Gluten-Free Oatmeal-<br />A bowl of oatmeal for breakfast will keep you full for hours thanks to its impressive fiber and water content, but forget about the sugary instant packets. Instead, try regular quick oats in the carton. They’re just as quick and easy and you can add real fruit and healthy sweetener.<br />Spinach-<br />Didn’t like the gloppy green stuff as a kid? Try spinach as a salad green. These tasty leaves are loaded with iron and other nutrients and they’re great in soups, omelets and stir-fries.<br />Yogurt-<br />If you’re not a milk person, yogurt is a great way to get your calcium and is full of healthy bacteria that aids digestion. Instead of presweetened yogurt, try mixing ripe fruit into plain yogurt and adding a little healthy sweetener if you want. Plain yogurt is also a healthy substitute for sour cream in most recipes.<br />Applesauce-<br />Unsweetened applesauce is spectacular as a healthy snack or pancake topping, just add a little cinnamon. Try swapping some or all of the oil in muffin and cake recipes for applesauce to slash the fat and calorie content.<br />Eggs-<br />Now that the cholesterol fuss has died down, eggs are hailed as a source of protein and vitamin E. You can’t get more versatile than this. Of course you can scramble a few for breakfast, but don’t forget about omelets, frittatas, quiches, salads, and soups. Eggs fit into every meal and snack, so swap them for meat a few nights a week.<br />Bananas-<br />One of the best sources of potassium, bananas spruce up oatmeal, cold cereal, yogurt and are a naturally portable snack that comes prepackaged.<br />Carrots-<br />Who doesn’t love baby carrots? Reach for these high-protein, vitamin-rich veggies when you get the munchies. Sprinkle them on your salads, chop or puree them for a soup, or steam them for a side dish.<br />Salsa-<br />Entire gardens are dedicated to this stuff. Thanks to the tomatoes, salsa is rich in lycopene, and cancer-fighting antioxidant. You can go for the standard chips-and-salsa, but load it into tacos, eggs, meat, and even on salads with a little lime juice. Swap it for ketchup on your hash browns and I promise you’ll never look back.<br />Dark Chocolate-<br />Ok you chocoloholics, listen up: Dark chocolate is full of antioxidants and flavanoids, which fight heart disease, high blood pressure, and raise your “good” cholesterol while lowering the “bad” . Also, the chemicals in dark chocolate help release endorphins, your happy hormones, which is why you crave chocolate after a fight with your boss. Stick with the dark though. Milk chocolate is mostly sugar and white chocolate contains no cocoa, so it isn’t chocolate at all. An ounce of dark chocolate a day will benefit your body and soul, so allow this treat into your healthy diet.Chandicehttp://www.blogger.com/profile/12813228560719812687noreply@blogger.com0