What Not To Wear

Hello ladies!

I attended a fashion seminar a few weeks ago and the presenter shared a clip from TLC's "What Not To Wear." The clip discussed the different cuts and styles of jeans. I thought I would pass on the helpful info. Click here to view the video and decide for yourself what style works best for you.

Check it out and let me know what you think!

Sugar: Let's Win the Fight

By Erica M. Colvin


The first step to craving control is to understand your opponent. “A craving for sugar frequently dominates days and moods like a demanding, undisciplined, whiny toddler,” expert Carolyn Allen says. She teaches us to take control with these health habits of successful sugar stoppers.

 Find a substitute. We crave sugar after meals or in the late afternoon. Fruit – dried or fresh, can help curb a craving. Herbal tea, cheese and assorted nuts can have a helpful effect.

 Wait it out. The cravings will only last a couple of minutes. If you can wait it out, they will disappear. Find something to occupy your mind for a difficult 10 minutes. It will be worth it.

 Make goals and reward yourself for success. “The longer you can hold out, the easier it will become,” Allen encourages. She mentions rewarding yourself one dollar for every day you don’t indulge. At the end of the month treat yourself to something nice.

 Find a stout-hearted friend. “Clean out the cupboards and refrigerator of all bad foods and make the effort a team effort. Hold each other accountable and support one another through the tough times,” Allen suggests.

 Put yourself in helpful situations. Clean out loose change from your car and wallet to avoid a spontaneous treat. Shop at the grocery store only after you have eaten a meal.

 Find some cinnamon. Cinnamon is a natural alternative that is proven to kill cravings. Stick some flavored gum in your pocket and chew it throughout the day.

 Brush your teeth when a craving hits. The sweetness of the toothpaste will distract you from eating sugar. Not to mention that lovely clean feeling you experience after brushing. Who would want to replace that with the sugar coating on your teeth after dessert?

The holidays set everyone back. But you can be the one to defeat the sugar craving and establish successful habits for the future.

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.

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.

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.

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.

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.

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.

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”

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.