Ingredient Review

Garlic: The Pungent Healer


A metallic grating noise echoed against the walls of my 1950s white-walled kitchen and assaulted my ears as I sat reading in the living room. I glanced wide-eyed into the kitchen at the culprit. My roommate, Shannon, held a steak knife in one hand and a fork in the other, a sheepish, apologetic smile lit her face as she sliced something small and white on the cutting board.

Moments later, a familiar, pungent smell permeated the apartment. I placed my novel face-down on the coffee table and crossed onto the kitchen’s tiled floor. Before I could ask a single question, Shannon scooped the finely-chopped garlic into a glass, filled it with water, and downed it in one swig.

My shocked expression produced a quick explanation from Shannon and hours of research in the following weeks. This is what I learned.

Why would someone want to eat raw garlic?
Apparently the consumption of raw garlic on a regular basis is not a new idea. To my roommate’s credit, garlic has been used as a remedy for illnesses for thousands of years. According to iVillage, a United Kingdom health source, the Sanskrit records garlic remedies in India as far back as 5,000 years. Chinese medicine has incorporated garlic for more than 3,000 years.

Today it continually surfaces in health articles and research journals. In the article “The Health Benefits of Garlic,” Michele Simmons shared, “When cloves are chewed, crushed or cut, they release a sulphur-bearing compound called allicin—the chemical that gives garlic its pungent taste and smell. And it's the allicin that scientists have discovered is the magic ingredient thought to be responsible for garlic's therapeutic qualities.”

What are the health benefits of garlic?
Garlic is credited with lowering blood pressure; fighting heart disease and the common cold; improving intestinal disorders, respiratory infections, skin diseases, wounds, and aging; reducing cardiovascular disease and cancer; stimulating immune function; enhancing detoxification; and restoring physical strength.

Simmons also shared that taking daily garlic supplements can cut the likelihood of stroke by 30-40 percent. Heart disease can also be reduced by 20-25 percent. Recent studies also show that garlic supplements can reduce the risk of catching a cold by 50 percent. Garlic is also said to contain vitamins A, B and C, selenium, iodine, potassium, iron, calcium, zinc and magnesium.

How do I avoid the garlic odor?
Once I witnessed my roommate swigging garlic, I asked if her habit results in bad morning breath. I had never noticed any lingering odor associated with my friend. She shared her trick: if garlic is ingested at night, the herb is absorbed during the sleeping hours. By morning, no odor remains. Others may experience different results. If so, garlic supplements can be consumed in tablet form, found in a variety of health food stores. Chewing on fresh, not dried, parsley is also known for neutralizing any odors in the mouth.

How do I starting cooking with garlic?
Garlic is a common ingredient in many dishes, especially Italian and French cuisine. Garlic can be incorporated in any meal: breakfast, lunch or dinner. Try the following recipes to add a tasty and healthy twist to your diet.

Creamy Zucchini and Garlic

Ingredients list:
6 medium zucchini, grated.
6 garlic cloves, minced.
2 ½ tablespoons of butter.
2 ½ tablesspoons of garlic powder.
2 ½ tablespoons of sour cream.
1 teaspoon of thyme leaves, chopped.
Fresh pepper.

Instructions:
Melt the butter in a skillet. Add the minced garlic and saute over low heat for a short time. Add the grated zucchini, garlic power and thyme. Cook, stirring frequently until the zucchini is tender. Remove from the heat and stir in the sour cream. Season with the fresh pepper. Serve.


Spinach and Garlic Omelettes

Ingredient list:
2 egg whites
40 g spinach
1 teaspoon crushed fresh garlic
butter-flavored cooking spray

Instructions:
Mix egg whites with garlic and spinach in small bowl. Spray small pan or omelette maker with butter spray and place on medium heat. Pour mixture evenly into heated pan. Wait 2-3 minutes, flip, then serve.


I suppose now I can understand why someone would drink garlic and water every night. Since researching this common yet powerful ingredient, I have begun incorporating it into my cooking and—yes—I even started a weekly ritual of drinking chopped garlic before bed.

Finding Motivation

Let’s talk about motivation. I find that motivation can be the easiest and the most difficult to find. When it comes to planning a vacation, finding the perfect cocktail dress, or getting to know someone new, motivation is like air—easily accessible and instinctive. But when I find myself trying for the fifth time to break my sugar addiction, motivation is as dry as the Mojave Desert in August.

But I found something true, something that makes sense and is helping me to build motivation one attempt at a time.

Dr. Andrew Weil, M.D., author of Eight Weeks to Optimum Health, describes motivation in a very motivating way. Dr. Weil uses cigarettes as the analogy.

“Research into cigarette addiction indicates that making an attempt to quit is the best predictor of eventual success, even if the attempt itself is not successful…. Attempting to quit is commitment to changing behavior, a measure of motivation, and whether you succeed or fail is less important than making the attempt. Even if you resume smoking in a week, you lose no credit for the effort. In fact, the effort adds to a reservoir of motivation that one day will be full enough to initiate the sudden change that enables people to drop habits without struggling. Such is the power of motivation, but it must come from within.”

While I push forward toward my goal of a sugar-free lifestyle, I realize that the new me I am struggling to create is still deeply attached to the old me. Old addictions, old habits, old surroundings. I recently visited a place I used to live years ago. Within two days I found myself falling back into the habits that ruled my life then: big meals, rich desserts, and little exercise. The progress I had worked so hard to access dissipated rapidly.

But today I am starting again. Next week I will most likely begin once more. I will probably falter all over again in November. But each time I recommit, the water level in my growing reservoir rises another inch. Each time I take a fresh approach, I learn a little more about myself. And with knowledge comes freedom. So, start today. And freedom will seep into your life one day at a time, one inch at a time, until it defines your future and pervades your choices.

Sugar Fast

It is simple. Quite simple. Sugar is not good for you. Described as gasoline on a fire, sugar gives you quick energy, but it does not last.

So, I have decided to do a very brave thing. I am quitting. Yes, you heard me right. Sugar isn't for me anymore. You would be surprised how easy it is. I will tell you how.

First, make a list of WHY you want to stop sugar intake. I will share my list, maybe you can agree with me on a few things:

1) I want to be comfortable in all situations
2) I want self-confidence
3) I want to accept my body and use it to its fullest
4) I want to make progress, I am addicted to progress
5) I want to throw off the baggage that I carry
6) Health insurance
7) I want to be an example to others
8) Heck, I want to look good!
9) I want to be happy
10) I want to master myself

But, let's think about this for a minute. Fasting is good for all parts of the self: body, spirit, mind. However, there are moments where I need to allow sugar. Special occasions like wedding receptions, birthday parties, and hot dates. I need to allow exceptions--without exceptions, binging could become a problem.

I invite everyone to join me. It doesn't have to be sugar. But I want you to think about something in your life that you know you don't need. Something that seems to control you, instead of you being in charge. Think about it. Make a decision. And then, we help each other do it! Who is with me? Let's make the decision to be better today. After all, today is all we have, forever is a series of todays.

Re Union

I recently attended a "high school" reunion. My best friends reunited after five years. It was a wonderful moment. It really is amazing how much can happen in so little time. Marriages, children, sickness, health, happiness, depression. It made me think of a song from my high school days. I have the video below. The lyrics have guided my thoughts lately and I wanted to share them with you.

Dining in High Society: Learn the Rules

Etiquette and manners are essential in good society. Many job interviews are done over dinner--for a reason. Being practiced in good behavior says a lot about a person.

Here are the rules for napkins, timing, and some general guidelines.

Napkins:

In a restaurant:

As soon as you are seated, remove the napkin from your place setting, unfold it, and put it in your lap. Do not shake it open. At some very formal restaurants, the waiter may do this for the diners, but it is not inappropriate to place your own napkin in your lap, even when this is the case.

The napkin rests on the lap till the end of the meal. Don't clean the cutlery or wipe your face with the napkin. NEVER use it to wipe your nose!

If you excuse yourself from the table, loosely fold the napkin and place it to the left or right of your plate. Do not refold your napkin or wad it up on the table either. Never place your napkin on your chair.

At the end of the meal, leave the napkin semi-folded at the left side of the place setting. It should not be crumpled or twisted; nor should it be folded. The napkin must also not be left on the chair.


When to eat:

In a restaurant:

Wait until all are served before beginning to eat.


At a private dinner party:

When your host or hostess picks up their fork to eat, then you may eat. Do not start before this unless the host or hostess insists that you start eating.


General Etiquette Rules:

* Arrive at least 10 minutes early unless otherwise specified.

* Pass food from the left to the right.

* Always say please when asking for something. Be sure to say thank you to your server and bus boy after they have removed any used items.

* If asked for the salt or pepper, pass both together, even if a table mate asks for only one of them. This is so dinner guests won't have to search for orphaned shakers.

Set any passed item, whether it's the salt and pepper shakers, a bread basket, or a butter plate, directly on the table instead of passing hand-to-hand.

Never intercept a pass. Snagging a roll out of the breadbasket or taking a shake of salt when it is en route to someone else is a no-no.

* Food is served from the left. Dishes are removed from the right.

* Butter, spreads, or dips should be transferred from the serving dish to your plate before spreading or eating.

* Never turn a wine glass upside down to decline wine. It is more polite to let the wine be poured and not draw attention. Otherwise, hold your hand over the wine glass to signal that you don't want any wine.

* Always scoop food away from you.

* Taste your food before seasoning it.

* Do try a little of everything on your plate.

* Don't blow on your food to cool it off. If it is too hot to eat, take the hint and wait.

* Keep elbows off the table. Keep your left hand in your lap unless you are using it.

* Do not talk with your mouth full. Chew with your mouth closed.

* Cut only enough food for the next mouthful. Eat in small bites and slowly.

* Don't clean up spills with your own napkin and don't touch items that have dropped on the floor. You can use your napkin to protect yourself from spills. Then, simply and politely ask your server to clean up and to bring you a replacement for the soiled napkin or dirty utensil.

* Do not blow your nose at the dinner table. Excuse yourself to visit the restroom. Wash your hands before returning to the dining room. If you cough, cover your mouth with your napkin to stop the spread of germs and muffle the noise. If your cough becomes unmanageable, excuse yourself to visit the restroom. Wash your hands before returning to the dining room.

* Turn off your cell phone or switch it to silent or vibrate mode before sitting down to eat, and leave it in your pocket or purse. It is impolite to answer a phone during dinner. If you must make or take a call, excuse yourself from the table and step outside of the restaurant.

* Do not use a toothpick or apply makeup at the table.

* Whenever a woman leaves the table or returns to sit, all men seated with her should stand up.

* Do not push your dishes away from you or stack them for the waiter when you are finished. Leave plates and glasses where they are.

Shadow Boxing with Matt

Matt Hackney, CEO of MOV Fitness in Santa Barbara, explained to me: if you want to look like a fitness coach, you have to train like a fitness coach. So, here is a video produced by Matt Hackney for trainers.

If you have never tried shadow boxing--this is a great workout. In this video, Matt teaches how to warm up, correct foot positioning, and a few combos.

Building Emotional Resilience

Emotions play a large role in our lives. It is vital to reach and maintain good emotional health now.

I recently read an article that said:

People who are emotionally healthy are in control of their emotions and their behavior. They are able to handle life’s inevitable challenges, build strong relationships, and lead productive, fulfilling lives. When bad things happen, they’re able to bounce back and move on.

People who are mentally and emotionally healthy have:

* A sense of contentment.
* A zest for living and the ability to laugh and have fun.
* The ability to deal with stress and bounce back from adversity.
* A sense of meaning and purpose, in both their activities and their
relationships.
* The flexibility to learn new things and adapt to change.
* A balance between work and play, rest and activity, etc.
* The ability to build and maintain fulfilling relationships.
* Self-confidence and high self-esteem.

Building your resilience

Resilience involves maintaining flexibility and balance in your life as you deal with stressful circumstances and traumatic events. This happens in several ways, including:

* Letting yourself experience strong emotions, and also realizing when you may need to avoid experiencing them at times in order to continue functioning
* Stepping forward and taking action to deal with your problems and meet the demands of daily living, and also stepping back to rest and reenergize yourself
* Spending time with loved ones to gain support and encouragement, and also nurturing yourself
* Relying on others, and also relying on yourself

3 Budgeting Ideas for College Students

Here are some fun ideas that can help you with your budget goals. College life can be expensive, developing good habits will certainly get you on a healthy financial path.

#1--Serious about saving money, huh? For one month save every receipt of everything you purchase, from a pack of gum, a tube of toothpaste to your computer. Log each expense in a notebook. When the month is up, tally up what you’ve spent and take a good look at just where most of it went. Food? Beer? Gas? Games? This sure fire technique will unabashedly expose the evils of your spending ways.

#2--If you can’t borrow, buy used college textbooks. On sites like Amazon.com used hardcover books are often cheapest. Soft cover are more valued for convenience, so if you’re willing to haul a couple extra ounces, then hardcover is the cost-saving choice. ISBN.nu allows you to easily compare book prices from major online book stores. The campus bookstore will sell a supply of used books, but they are limited; so check the online sources as well.

#3--Volunteer in a soup kitchen or help build homes with Habitat for Humanity. Community service activities like this will not only help you fill free time wisely, but you’ll come away with a real appreciation for those who have no money.

Breakfast: Healthy and Fast

If you struggle with breakfast ideas, this video can help. Natalie gives great nutrition advice along with some healthy and easy breakfasts.



If you have any additional insights or ideas, please comment.

APRIL: National Poetry Month

In honor of National Poetry Month, I will now recite my two favorite poems--

I made myself a snowball
As perfect as could be.
I thought I'd keep it as a pet
And let it sleep with me.
I made it some pajamas
And a pillow for its head.
Then last night it ran away,
But first it wet the bed.

-- Shel Silverstein

Bravo! Bravo! Thank you! Thank you! And now, the serious piece:

somewhere i have never travelled, gladly beyond
by E. E. Cummings

somewhere i have never travelled, gladly beyond
any experience,your eyes have their silence:
in your most frail gesture are things which enclose me,
or which i cannot touch because they are too near

your slightest look will easily unclose me
though i have closed myself as fingers,
you open always petal by petal myself as Spring opens
(touching skilfully,mysteriously)her first rose
or if your wish be to close me, i and
my life will shut very beautifully ,suddenly,
as when the heart of this flower imagines
the snow carefully everywhere descending;
nothing which we are to perceive in this world equals
the power of your intense fragility:whose texture
compels me with the color of its countries,
rendering death and forever with each breathing

(i do not know what it is about you that closes
and opens;only something in me understands
the voice of your eyes is deeper than all roses)
nobody,not even the rain,has such small hands

If you are hoping for my personal interpretation,forgive me. It would take too long to write it, my explanation wouldn't do the poem justice, and my insight grows everyday. So, I will just leave it to you to find what you will from my favorite poems.

To receive a poem a day for the month, click here and enter your e-mail address.

Capoeira

Brazilian street fighting/dancing. For me, it all started one night at a Salsa club. The DJ always includes one Brazilian Samba during the dance. But tonight, it was different.

A circle formed at the beginning of the song. Two dancers faced each other and began an intricate dance that looked like fighting. With jumps, flips, cartwheels, and fun footwork; I was hooked.

Capoeira history dates back to the African slaves that were brought to Brazil. The slaves developed a form of martial art that was disguised as a folk dance.



“Sunday was their one day of rest and that was when they practiced Capoeira. But there, in the quarters, the practice soon was altered. Music, singing, dance and ritual were added to Capoeira, disguising the fact that the slaves were practicing a deadly martial art. In twenty-five years the colonies suffered eleven rebellions that culminated with the abolition of slavery on May 13, 1888."

Dance freed a country.

Today capoeira is a beautiful and exciting exercising alternative. Check out this soccer video with a little capoeira twist.

World Market

India fascinates me. Actually, the whole world fascinates me. I enjoy learning about different parts of the world, especially the East. My wardrobe is doused with that culture. I have Ali Baba pants from Malaysia, scarves from India, bracelets from Singapore, sandals from Sri Lanka.

For those with similar interests, may I introduce one lucky find. The World Market. I discovered this wonderful shop in Santa Barbara, Calif.

Their Web site explains: "We bring the beauty and excitement of global bazaars to you. Our selection is always changing, and, like favorite mementos from your life, each item has a story worth sharing. From Balinese baskets, pottery from Portugal and collectibles from Africa to scrolled artwork inspired by Spanish artifacts - each store is a treasure trove."

Indeed, this store has nooks and crannies filled with exotic treasures. My siblings can attest: I could stay there all day. So I thought I would pass on one of my "healthy" addictions to culture and surprise.

Curry and Why It Is Good

I love curry. Yes. Lots of curry. My younger brother lived in Singapore for two years, when he returned he cooked curry. My love grew even more.

My brother also taught me that the spices in curry are very beneficial and healthy. I decided to investigate. This is what I found.

Turmeric - curry’s main ingredient is recognized by its yellow color. A member of the ginger family, turmeric has long been associated with its healing properties. Used as a common antiseptic in India, turmeric is used regularly to treat damaged skin such as cuts or burns. It's even being touted as a possible cure for Alzheimer's disease.

Cinnamon – Cinnamon is a natural antioxidant which is beneficial to the beautification purposes, not to mention cinnamon oil has antimicrobial properties which prolongs the life of the curry.

Black Pepper – Black pepper has a very long history of medical benefits, the list goes like this: Alleviated hemorrhoids, Alleviates gas, helps constipation, improves digestion, improves appetite lost, promotes sweating (cardio workout), Promotes urination, anti-bacterial effects, natural anti-oxidant, and everyone’s favorite; helps in breaking down fat cells.

Allspice – Allspice is also known as Jamaican pepper, Myrtle pepper. It’s beneficial attribute comes from folklore whereby it provide relief for digestive problems.

Anise – Anise leaves in curry are used to treat digestive problems, toothaches and the oil extract can be used to treat lice and scabies.

Asafoetida – the main medical usage for Asafoetida is for the aid of the digestive system, mild cases of asthma, bronchitis and is traditionally used in the aid of children’s cold.

Cardamom – Cardamom is used traditionally in Chinese medicine to treat stomach-aches, constipation, dysentery, and other digestion problems.

Chili Pepper - Red chili peppers are very rich in vitamin C and pro-vitamin A. Additionally, peppers are a good source of most vitamins B, especially B6. Potassium in chili that are high magnesium and iron would really make up for those lazy days.

Clovers – Clovers are reported by many people to be extremely effective in their struggle with nicotine cravings. Well, imagine having craving for curry instead (who’d complain?).

Coriander leaves – Coriander leaves has been used as a folk medicine for the relief of anxiety and insomnia in Iranian folk medicine.

Cumin – Cumin can be really helpful in asthma, common and a booster in immune system during cold and flu season. Capsulated Cumin can be beneficial to hair and nails, and if mixed with moisturized cream you can reap the benefits of a healthier skin.

Who Lives In Your Neighborhood?

My mother shared a terrifying story with me a while ago. A young mother in our town was attacked at home, in broad daylight.

She was working inside her home when a man walked through the front door with a knife. She fought him off with surprisingly small injuries; but the shock of the experience, I am sure, will be with her for some time.

The man was a convicted sex offender.

After hearing that alarming story, I wanted to know how many registered sex offenders lived in my town. So I looking up my state's registered sex offender listing--available through a government Web site. It was shocking.

As responsible citizens, as mothers, as fathers, as sisters, as brothers; understanding the world around us is important. Please investigate your own neighborhoods. Be educated. Be aware.

Note: Many states include photo IDs for sex offenders. Look up your state's official site for more information.

Introduction to Yoga

I recently attended a yoga class in my community. I am a ballroom dancer, and I thought yoga would help me with flexibility and core strength. I soon discovered that yoga helped with a lot more. By the end of the session, I felt a rich circulation and energy that I had not felt in a long time. My mind was clear and peaceful. And my body was happy with me.

I have searched to find an appropriate yoga sample for you. This one starts out just how I like it: easy and comfortable. I hope you enjoy.

Handcuffs and Speeding Tickets

When I walked into the local police station I didn’t have handcuffs around my wrists. But I was the only one. The middle aged man with the black cap and thick, salt and pepper whiskers wasn’t as fortunate as I was.

“Stop on the blue line.”

“Are you going to be civil?”

“Hands on the wall,” were the stern fragments I heard as the police officers worked the man through the breathalyzer test. As he sat in the holding cell, I was able to get a look around the station.

It could have been any business office, then I noticed the large posters covered in photos of gang tattoos. Hmmm… Not typical. Maps of the area and state draped across another wall. Unfinished sandwiches, napkins, and paper littered every flat surface.

I was encouraged to see a blue recycle can.

In the two hours that followed, I was on patrol with Officer Boivie. I wanted to see the city from a new perspective. Here is what I learned:

#1 Throwing snowballs inside city limits is illegal

#2 Spinning cookies in icy parking lots is also illegal

#3 There is a “No Smoking” sign inside patrol cars

#4 There is no quota for speeding tickets—it’s a myth

#5 Marijuana and meth are the most common drugs in the area

#6 The maximum adult alcohol limit is .008

#7 Police can tell if your registration is expired by the sticker color

#8 Policemen carry a microphone in their pocket to record absolutely everything said

#9 My city employs five detectives

#10 There is one new child abuse case every week in my community

I walked out of the station and blinked a new pair of eyes; I couldn’t tell if the world was darker now or just better defined. A small, white sign hung by a single strip of tape on the back window. “A person’s a person, no matter how small.”- Dr. Seuss.

Hmmm… Typical?

Posture and Confidence

My parents put me in piano lessons when I was seven. I learned early that good posture was key when playing the piano.

At the age of 14 I began ballroom dancing. I was tall so I danced on the Standard Team. Standard dances are the smooth, graceful ones with the big, pretty dresses (Waltz, Foxtrot, Tango, etc). As a dancer, posture was absolutely vital.

In college, I became a writer. And my posture was destroyed. Yes, I spent countless hours staring at my computer screen, typing away. I developed a slouch and my neck and shoulders never felt happy.

And so, I began my quest to regain posture. Here is what I learned:

Take the Test:

Sit or stand normally, now drop your chin toward your chest and take a breath. Now stand or sit up straight and take another breath. Notice anything? Hopefully.

Now ask yourself these questions:

1. By the end of the work or school day, are your neck and shoulders more tired than the rest of your body?
2. Are your shoulder muscles rock hard?
3. Does a neck and shoulders massage just make your day?

If you answered “yes” to any of these questions, then we are on the same quest.

In an article from Psychology Today, Catherine New shares that “Sitting at a badly arranged workspace, for example, tilts the torso forward, placing extra tension on the spine and causing it to curve. Your muscles then adjust to this newfound position. From there, chest muscles shorten and abdominal muscles weaken, while back muscles stretch and overextend. Also, this posture can compress and contribute to the breakdown of cartilage between your vertebrae. Over time, this can contribute to osteoarthritis. In short, ‘our bodies weren't designed to sit all day,’ says Tammy Bohne, a chiropractor in New York City.”

Slouching also puts extra pressure on our lungs and heart, making them work harder and stealing our much needed energy.

There are two things that need to change now: habits and exercise. Luckily, posture is something that can be strengthened through daily exercises and good habits.

Exercises

Try these on a regular basis:

1) Stand straight, tighten your stomach, and lift one knee up at a right angle to your body. Hold it for 30 seconds or less, bracing on a wall if needed. Then repeat the exercise on the other side. It helps restore balance to the body and strengthen the core.

2) Maintain a slight tension at your belly button, pulling it toward your back. Think about sucking your belly button to your spine. This tightens the abdominal muscles to support your rib cage. And it makes you feel skinnier, bonus.

3) Stretch your chest. Face a wall and lift one arm up at a right angle against the wall, turn your body away while your arm is still against the wall and feel the stretch across your chest. Hold for a few moments then switch sides.

4) Strengthen your back muscles. Hold your arms in front of you, with your hands in loose fists. Pull back and squeeze the shoulder blades together.

Habits

Now, here are some habits that will help you stay focused on your goal of better posture:

1) Change positions every 15 minutes; sitting or standing in one position too long tires the muscles.

2) Keep your chin parallel to the ground to keep the head in line with the spine and take stress off the neck.

3) Wear supportive shoes like and take a break from heels to help the spine align.

4) Sleep on a firm mattress.

5) Maintain a healthy weight since extra pounds strain abdomen muscles.

6) Don't overload yourself with a heavy bag worn over one shoulder. Find a good fitting, double-strapped backpack and don't overload it.

7) Don't cradle your phone receiver between your neck and shoulder.

8) Be aware of your posture. The more familiar you are with proper alignment, the easier it is to maintain.

9) Get into the habit of going through a quick posture drill every time you hang up the phone, or set an alarm to remind yourself.

In an article from Psychology Today, author Katie Gilbert shared that Paula Niedenthal, a psychology professor at Universite Blaise Pascal in France who has conducted posture and emotion research said, “’People with their chins down and their shoulders rounded are going to be less receptive to potentially good information.’ So sit up straight when receiving praise to intensify the glow.”

“Studies of posture and its effect on emotions have shown that by consciously assuming a confident or cheerful physical stance, you can empower your inner optimist”—that means posture. When you feel on top of the world you stand up and raise your chin. Let’s get there together.

Read more:

Natural Health’s “Make One Change: Get it straight”
Psychology Today’s “Straight Up: Don’t Be a Slouch”
Psychology Today’s “Mind Your Body: Taking a Stand”

Rules of Civility & Decent Behavior

Etiquette has been the topic of discussion lately—at least for my good friends and me (I am blessed with polite and perceptive friends.) A couple days ago a friend presented a book to me that I found very interesting, titled “George Washington’s Rules of Civility & Decent Behaviour in Company and Conversation.”

Apparently, when George Washington was 14 years old he wrote down 110 rules that were “intended to polish manners, keep alive the best affections of the heart, impress the obligation of moral virtues, teach how to treat others in social relations, and above all, inculcate [teach and impress by frequent repetition] the practice of a perfect self-control.”

I believe that today’s society could certainly use a visit to the past to learn correct etiquette and manners from the very fathers of our country. So, here is my attempt to connect 2009 with 1746.

1st Every action done in company ought to be with some sign of respect to those that are present.

10th When you sit down, keep your feet firm and even, without putting one on the other or crossing them.

23rd When you see a crime punished, you may be inwardly pleased, but always show pity to the suffering offender.

28th If anyone come to speak to you while you are sitting, stand up…

40th Strive not with your superiors in argument, but always submit your judgment to others with modesty.

41st Undertake not to teach your equal in the art himself professes, it savours of arrogance.

48th Wherein you reprove another be unblameable yourself, for example is more prevalent than precepts.

56th Associate yourself with men of good quality, if you esteem your own reputation; for it is better to be alone than in bad company.

60th Be not immodest in urging your friends to discover a secret.

66th Be not forward but friendly and courteous…

70th Reprehend not the imperfections of others, for that belongs to parents, masters, and superiors.

74th When another speaks be attentive yourself and disturb not the audience; if any hesitates in his words, help him not, nor prompt him without desired; interrupt him not, not answer him till his speech be ended.

77th …Whisper not in the company of others.

81st Be not curious to know the affairs of others; neither approach those that speak in private.

82nd Undertake not what you cannot perform, but be careful to keep your promise.

89th Speak not evil of the absent, for it is unjust.

94th …Blow not your broth at table but stay till it cools of itself.

97th Put not another bit into your mouth till the former be swallowed. Let not your morsels be too big.

103rd …Lay not your arm but only your hand upon the table.

108th When you speak of God or of his attributes, let it be seriously & with reverence. Honour & obey your natural parents…

109th Let your recreations be manful not sinful.

110th Labour to keep alive in your breast that little celestial fire called conscience.

Three Steps to Motivation

There are a couple of things I have learned about motivation. It is hard. But, if you are willing to work on it, motivating yourself is possible.

First, you need to be accountable. This means you need to find a friend who wants to progress and succeed just as much as you do. For me, this friend is named Chris. Chris is brilliant and very caring. Chris and I meet every Sunday evening and we plan out the week and report on our goals. It is important to have a support, someone who will witness your progress and help you move forward.

Second, you need to plan out small steps. This is vital. I like lists, so instead of saying “make baby blanket for Becky,” I say:

1. Go to WalMart
2. Decide on colors
3. Select material
4. Cut material
5. Tie
6. Wrap
7. Present

When I accomplish one of the steps I put a big red check mark next to it. I feel so good. Then, miraculously, I want to check off more steps—and I get things done. It is a wonderful process.

Third, look at the big picture. This is something Chris taught me, I believe he read it in “Seven Habits of Highly Effective People,” by Stephen R. Covey. I hope this is something you will try as well:

Chris handed me a blank piece of paper.

Chris: “List the five people that you respect the most.”

I wrote down my five names. I included people like my mother, my best friend/ cousin, and my future daughter, among others.

Chris: “Now, list underneath each name how you want them to remember you.”

What?

Chris: I know this might sound morbid, but pretend it is your funeral and these five people are giving your eulogy. What would you want them to say about you?

This took a little longer than I thought. For the first time in weeks I looked past the paper due or the magazine edits that were stressing me out. I looked at my life as a whole, from beginning to end. I looked at my relationships; the strong ones and the weak ones. And I was able to see who I wanted to be.

I still keep that piece of paper with me and read it on a regular basis. Although finding the desire to keep going in life is a difficult task at times. If you practice these three steps, your personal satisfaction and progress will develop.

Green for Dummies (or just Newbies)

Going Green is a good idea. But, as in all things, moderation is the key. If you want to find ways to help the environment, cut down on waste and cost, and become conscious of your lifestyle—The New York Times has an article you should check out.

A recent Internet search for “green home” resulted in more than 15,000 book titles. But with so much information available; and so little time: The New York Times and The Green Home tracked down Eric Corey Freed, the author of “Green Building & Remodeling for Dummies,” and asked him to shorten the list to five steps. Here are three of the suggestions and part of the interview conducted by Julie Scelfo.

#1

Freed: Look at all the vampire loads that are sucking energy even when you’re not using them.

Scelfo: You mean like the toaster with a digital clock and the cell phone charger?

Freed: Yes. Anything with a ready light. Collectively, vampire loads cost Americans about $3 billion a year. The biggest culprits are stereos, DVRs, game systems and plasma TVs. Simply unplug them when they’re not in use. Or purchase smart power strips, which cost about $25 and shut off automatically.

#2

Freed: Install an ultra-low-flow shower head. A 1992 federal law requires all shower heads to be “low flow,” which means 2.5 gallons shoot out every minute it’s on. Switching to ultra-low-flow means you could go anywhere from two gallons all the way down to half a gallon a minute.



Ultra-low-flow shower heads mix outside room air into the water so the pressure is surprisingly good. The technology has really advanced. The old stigma of not having enough pressure — do you remember the old “Seinfeld” episode where Kramer couldn’t get enough water, so he switched to an elephant hose? — that doesn’t really apply.

#3

Freed: This is probably the most important: replace old thermostats with a programmable one. It’s kind of like a TiVo of thermostats. It lets you turn the heat down when you sleep and back up before you wake. It can also tell the difference between Monday and Friday, so you can turn down the heat while you’re at work. A good one costs about $20, and saves about $180 a year on energy bills.




I know that this information may be a little more technical than you are comfortable with—I will be honest, I would need my dad to help me implement these steps. But, life is about learning, so here is your chance to learn something new and become more “green” in the process.

What is a Balanced Diet?

Life is busy. I understand. But in all your running—classes, work, errands, kids, etc—you need sufficient energy to keep you going. Here are some tips to help you understand a balanced diet from fitness and nutrition coach, Matt Hackney of MOV Fitness.

What are carbs, proteins, and fats?

Carbs are usually considered as Fruits, Vegetables, and Grains.
This means that—

Pasta
Potatoes
Bread
Juice
Cereal
Rice
Candy
Lemonade
Yogurt
Tofu

—are all carbs and ultimately turn into sugars in your body. Carbs are good for boosting energy, but they often leave you unsatisfied and hungry again.

Protein is anything that walks, swims, or flies. Period. Other foods (beans, whole grains, dairy) contain simple proteins, but incorporating complex proteins in your diet is essential. Protein gives a more steady stream of energy, lasting several hours.

Fat can be good or very bad. The fat content in your fast food is bad, very bad. The extra virgin olive oil you use to cook your omelet is good. Fat found in nuts: almonds, peanuts, walnuts, etc. is very good. Fat gives the body energy that lasts the longest—a little energy for a long time.

So the trick to having energy all day is to encompass all three groups in every meal or snack: carbs, protein, and good fat. Some examples include:

• Apple slices with peanut butter
• Oatmeal and Scrambles Eggs
• Turkey sandwich: whole grain bread, tomato, lettuce, cheese, turkey, avocado
• Tuna salad
• Burrito: wheat flour tortilla, chicken, cheese, guacamole, chives

Get the idea? A healthy, balanced diet promises better metabolism and energy. So go get ‘em.

Trust Issues

Trust. It is an issue. When was the last time you were seriously disappointed in someone? How often do you make the mistake of letting someone down? Are you trustworthy?

Well, Martha Beck, contributing writer for O Magazine, amazed me in her recent article “Who’s Never Going to Let You Down?” Beck presented a few simple questions to help everyone see the trustworthiness of people.

The “YES” Questions:

1. Does Person X usually show up on time?
2. When Person X says something is going to happen, does it usually happen?
3. When you hear Person X describing an event, and then get more information
about that event, does the new information usually match Person X’s
description?

The “NO” Questions:

1. Have you ever witnessed Person X lying to someone, or assuming you’ll help
deceive a third person?
2. Does Person X sometimes withhold information in order to make things go more
smoothly, or to avoid conflict?
3. Have you ever witnessed Person X doing something (lying, cheating, being
unkind) that he or she would condemn if another person did it?

By Any Other Name. . .

I grew up with the less common name Erica. I have always liked my name. But imagine a really outdated name like . . . Mildred. In 1919 Mildred was on the top ten most popular names list, according to the Social Security Administration. But today it would be considered very old fashioned, and let’s face it, you would probably be teased now if your name was Mildred.

But an article from Time magazine actually suggests that the popularity of your name could determine your future criminal record.

This new study, soon to be published in the Social Science Quarterly, found “that adolescent boys with unpopular names are likelier than other boys to be referred to the juvenile-justice system for alleged offenses. The researchers conclude that the Ernests, Prestons and Tyrells of America are significantly more delinquent than the Michaels and Davids.


Think about it. What we are called on a regular basis is how we see ourselves. If someone called you a “nerd” every day, you might start seeing yourself as a nerd. If someone at school thought your name was strange or old fashioned you may start seeing yourself as “uncool” or alienated. Poor Mildred.

Consider some more statistics found:

• Most people perceive those with unconventionally spelled names (Patric, Geoffrey) as less likely to be moral, warm and successful.
• We have a tendency to judge boys' trustworthiness and masculinity from their names.
• Boys with names commonly given to girls are likelier to be suspended from school.
• Having an unusual name leads to unfavorable reactions in others, which then leads to unfavorable evaluations of the self.

Many of these examples are for boy names. What are some statistics for girl names?

• The name Allison is rarely given to girls whose mothers didn't finish high school but is frequently given to girls whose mothers have 17 years or more of schooling.
• On average, parents with less schooling are likelier to pick unpopular names for their kids.

Although this is an interesting and provoking question, do you really think that your name will determine your criminal record?

I will admit—this article has me paying a lot more attention to the people around me. And it has me thinking, who is Erica?

Welcome, Welcome

Hello out there,

Welcome to my new blog. This blog is dedicated to improving health and happiness in young women. In my experience most young women simply don't understand the basics of good health. We have all heard, "Have a balanced diet," and "Exercise often." But what does that mean specifically? What does that mean for you?

In the next few months we will learn together how to eat better, exercise effectively, and establish habits that will enable us to find contentment and a good self-image.

Yours,

Erica Colvin