Tasty Tuesday Treat #20

Between busy work schedules and the hecticness of the holiday season, visiting with friends can become a difficult task.  Luckily, my best friend and I were able to find time to meet up for coffee yesterday to chat and "belatedly" celebrate her 28th birthday!  

While together we caught up on the happenings of each others lives, laughed about our CrAzy Christmases and sympathized over the fact that despite being on vacation, we were both exhausted!

Knowing that the festivities of New Years would not allow us to get the R&R that we were looking for, I sought out to find us an "energy boosting" recipe.  What I found was a staple for everyone's New Years breakfast and/or brunch menu!

By whipping up and enjoying a batch of these Lemon Chia Seed Muffins, you will reap the benefits of increased fiber, protein, calcium, iron and Omega-3s in your diet, as well as feel incredibly energized for the (2014) year to come!

Mindful Monday Inspiration #20

Spend the next few hours writing the "pre-draft" of your 2014 novel with a powerful closing sentence for your 2103 story!

Fitness Friday Fact #20

Do you think that an intense sweat session warrants an immediate food binge?  

Although it is imperative to refuel, your workout is not a free ticket to scarf down on a BIG MAC or slurp on an XL SOFT DRINK.  This is because the amount of energy expended after aerobic activity tends to be very small and only raises your metabolic baseline slightly above its resting point (for 24 hours post exercise).  

In keeping your pre and post workout calorie intake steady, be mindful of this ratio:  

ONLY 15 extra calories are burned during recovery for every 100 calories that were burned during a workout.

Hint Hint - Even though you kicked butt at the gym, avoid the fast food restaurant on your way home!

Thursday's Trend Alert Dirt Report #19

As 2013 comes to a close, it's not uncommon to look back on the last 365 days and assess the "good", the "bad" and the "ugly"!

Being that I am a fitness freak, I enjoy evaluating the health trends of the year.  I truly believe that understanding these trends, will help "strengthen" the year to come.  

If you are like me, and want to make sure that you are ready for 2014, check out 2013's hits and misses in the world of wellness!

Wednesday What Not #19 (Early Edition)

"The best of all gifts around any Christmas tree:  

the presence of a happy family all wrapped up in each other" 

(Burton Hillis)

Wishing you and your family a 

Very Merry Christmas!

Tasty Tuesday Treat #19

Preparing different treats and dishes is a task that I love taking on, however, when it comes to whipping up Christmas appetizers for my "finicky family," the task quickly turns from delight to dread.

Although incredibly supportive of my love for healthy food, my family would much rather feast on fast food rather than nosh on nutritious meals.  Knowing this about them, I decided to make over 3 of their favorite appetizers for this years' Christmas cocktail table!

The 3 slimmed down, but still satisfying, appetizers are pigs in a blanket, mozzarella sticks and mini pizzas. With the simple swaps listed in the recipes, I'm certain that my family will never detect my efforts to "better their bites."

Mindful Monday Inspiration #19

It has been said that the joy of Christmas is best seen through the eyes of a child.  From their wishful letters to Santa to the gratitude that they express for the treats that they receive, a child's unadulterated perception of the 25th helps to make the season magical!

In an effort to recreate the special-ness of Christmas, why not allow the child in you to come out?  This can easily be done by letting go of the notion that you need to bake the best cookies or that you need to purchase the top rated gifts. Without those unnecessary stresses, a little "nonsense" can make the season more "merry and bright!"  

Fitness Friday Fact #19

With only 5 more "sleeps" until Christmas, the pressure is on to finish your holiday shopping ASAP!

If you are still unsure as to what to get for your Fitness Fanatic Friend, check out these great gift ideas suggested by a blogger for "My Fitness Pal".  The items are broken down into different categories within the wellness world, which makes it incredibly easy to determine just the right treat for your fettle friend!

Happy Shopping!

Thursday's Trend Alert Dirt Report #18

Is it possible that fresh is not best?  

According to a study conducted by Ronald Pegg, an associate professor of Food and Science at the University of Georgia, "some frozen fruits and vegetables (have) higher levels of vitamin A, vitamin C and of folates than fruits and vegetables that (have) been stored for five days."  Pegg concluded that the lower levels of vitamins pertained to the respiring, aging and breaking down of the fresh produce over time.  The stresses that the produce incurred in that time stripped them of their nutrient values.  Frozen produce, on the other hand, is picked at its peak and "chilled" to avoid any additional maturation.

Before you raid the freezer at your local market however, you must know that frozen is not always the 

"ice"-ing on the cake.  

Despite the convenience of frozen produce, Pegg noted that people who ingest fresh produce prior to the conclusion of a 5 day "shelf life", which was honored in his study, reap the nutritional benefits of that particular fruit or vegetable.

As a suggestion to get the most "bang out of your blueberries," be mindful that locally sourced, fresh produce that is sold in season is always the best bet (when eaten timely, of course)!  When that is not a feasible option, definitely go "fro" to meet your daily vitamin needs!

Wednesday What Not #18

One of the traditions that my parents instituted when I was a child was writing New Year's Resolutions.  Each year, on New Year's Day, my mom, dad, brother and I would sit around our kitchen table reflecting on the previous year's goals and establishing new wishes for the year to come.  This January 1st will be no different for my family as we join the "44% of Americans (who) make resolutions" to better themselves for the year to come!

Whether a person is resolving to lose weight, become more organized or improve upon his / her work / life balance, resolutions are terrific ways to jump start better habits!  People can get themselves in trouble, however, when not "resolving well."

In a recent article written by Gretchen Rubin (one of my favorite inspirational authors) the idea of "resolving well" was discussed and steps were outlined to help people transition from '13 to '14 more productively.

The steps, posed as rhetorical questions, included:

1.  "What Makes Me Happier?"

2.  "What Is A Concrete Action That Would Bring About Change?"

3.  "Am I A 'Yes' Resolver or a 'No' Resolver?"

4.  "Am I Starting Small Enough?"

5.  "Am I Starting Big Enough?"

6.  "How Am I Going To Hold Myself Accountable?"

Cheers!

To a 2014 filled with many accomplished resolutions!   

Tasty Tuesday Treat #18

Between the "Happy Hours" and the "Cookie Swaps" that fill the December calendar, it becomes a challenge to maintain a healthy lifestyle.

This season, rather than stirring up high fat dips or baking artificially sweet treats, why not up the nutritional ante with this "good for you" snack!

Not only will your friends and family get a kick out of your creativity, but they will also feel "super charged" by the increase in Vitamin C in their system!

Mindful Monday Inspiration #18

'Tis the season to mix and mingle, but if technology has it's way, social gatherings will stop being traditional and start being techy!

Over the past week, reports have surfaced that indicate personal interacting will be a thing of the past.  The first example pertained to PNC Bank eliminating their tellers in favor of their clients' ATM preference.  The second example focused in on the restaurant chain, Applebee's and their decision to place tablets on tables for entertainment and ease of payment.

Such plans will reduce the amount of time people will need to speak to one another and increase the "evils" that come with being wired all of the time.  These "evils" include, but are not limited to, askewed work / life balances, strained personal and professional relationships and weakened overall health. *

In order to keep up with the trends, but remain in touch with the cherished traditions of personal interacting, make it a point to send written notes and plan special visits this holiday season.  

Texting simply will not send the same cheer!

Fitness Friday Fact #18 (Early Edition)

Deemed one of the best abdominal strengtheners, the plank exercise is also a great way to tone your entire body in a small amount of time.  "By doing multitasking variations of this basic move, you can target your arms, back, core, legs and booty!" Best of all, improving upon your plank performance will ultimately "up" your core strength and overall stability!

Between visits to the mall and holiday parties this weekend, check out these plank variations and set yourself up for a "toned NEW YEAR!"

Thursday's Trend Alert Dirt Report #17

On Monday, a study was released that highlighted the benefits of buying organic milk.  Having written about the benefits of opting for organic in the past, I was not shocked by the study's findings, however,  I was interested to find out exactly why conventional milk was being scrutinized.  

According to an article published by the New York Times, "organic milk is better because it has a more favorable balance of (Omega-3) fatty acids." Conventional milk, on the other hand, is higher in Omega-6 fatty acids.  The fatty acid levels are present because of the different diets imposed upon the organic and non-organic cows.  Organic cows are required to graze in pastures with plants high in Omega-3s, whereas non-organic cows are fed corn, which is high in Omega-6s.  

Omega-3 fatty acids are more beneficial for healthy diets than Omega-6 fatty acids because 3's help to prevent cardiovascular disease, among other things.  Although Omega-6 fatty acids are considered essential, they have been linked to arthritis, inflammation and cancer.

As with all advice, this is merely a suggestion, but when your current jug of milk goes sour, consider replacing it with an organic one!

Wednesday What Not #17

Candy canes are a staple of the holiday season.  From decorations to favors, these striped snacks are everywhere you turn during the month of December!

Although it might seem as though the plethora of peppermint is just another ploy to offset your fitness goals, these treats actually have some terrific health benefits. 

The benefits include:

1.  Taming stomach trouble

2.  Curbing cravings

3.  Easing tension headaches

4.  Boosting concentration

5.  Relieving a stuffy nose

Now that you know the perks of peppermint, feel free to snag another candy cane today!

Tasty Tuesday Treat #17

This past weekend my family and I started a new tradition that enabled us to be able to celebrate the holidays with everyone that we love.  This festive event, deemed Thanks-mas, combined the tastiest bits of Thanksgiving with the joy and cheer of Christmas!  

Because of my love of cooking, I asked my mom if I could prepare the appetizers and veggie portion of the main course.  Happy to lighten her load in the kitchen, she gladly accepted my offer!

In keeping with the blended theme, I put together a healthier version of baked brie (which always reminds me of Thanksgiving) and a crowd pleasing mozzarella roll up with RED tomato dipping sauce and GREEN basil pesto dipping sauce!

As for the veggies, I opted for a salad that would allow me to use fresh farm produce and other nutrient dense ingredients.  The spinach and roasted beet salad was a huge hit at the party!  I have to admit that I appreciated the dish even more so knowing that the addition of blackberries made this salad a nutrient powerhouse!  

Before we all went our separate ways, my brother's girlfriend unveiled the cutest Christmas cupcakes that she baked and decorated for all of us to enjoy.  She had seen the recipe on Pinterest, but the love and care that she put into these treats was the "icing on the Thanks-mas cupcake"!

Mindful Monday Inspiration #17

While watching the news the other morning, I was introduced to a young boy who truly understands the meaning of Christmas.  

Christian Bucks, a Pennsylvania second grader, helped to create a "buddy bench" on the grounds of his elementary school.  A buddy bench is "a designated seating area where students feeling lonely or upset can seek comradery." Christian had learned about this "special seat" from reading a brochure published about a school in Germany who had previously set up a buddy bench on their campus.  

Christian wanted this bench at his school in order to help grow circles of friends.  Administrators have added that relationships are not the only benefit of a buddy bench, citing that peer support is facilitated and bullying is reduced!

Although most of us can no longer enjoy a recess "chit chat," we can keep Christian's goal in mind and seek to befriend someone whose holiday season has ceased to be "merry and bright."

Fitness Friday Fact #17

In his song "Stronger," Kanye West repeats the phrase "do it faster, makes us stronger!" 

Unfortunately Kanye's claim is incorrect as it relates to training.  Doing any type of strength or cardio work too quickly will ultimately result in cumulative microtrauma and eventually overtraining.

Overtraining is an "accumulation of training and/or non training stress resulting in a long term decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several weeks to several months." *

Rather than compromising your long term training goals, its best to "do it cyclical to make you stronger."  That can be done by incorporating rest between bouts of training, varying training methods, getting proper rest, eating a sensible (nutritious) diet and incorporating light resistance weight training into a periodized schedule.  

When approached sensibly, as noted above, cellular destruction will not occur, muscle glycogen levels will remain steady, energy levels will not drop and you will be "faster and stronger"!

Thursday's Trend Alert Dirt Report #16

With the weather outside "frightful," the thought of an outdoor sweat session seems less than "delightful." So what is a fitness enthusiast to do when the temperatures begin to drop?!

The answer:  Fitnessblender.com.  This website offers FREE full length excercise videos categorized by training type, body focus, difficulty, minutes and calories burned.

Not only will watching these videos keep you motivated and slim, but they will also have you feeling toasty and warm this winter season!

Wednesday What Not #16

More often than not, having a "work life balance" means separating yourself from your smartphone when the clock strikes 5:00p!  During the holiday season, however, that term takes on a new meaning; one that leaves many people teetering between "professional" and "party animal."

Corporate Holiday Parties are supposed to be events where co-workers can let loose and have fun.  When approached correctly, the event is a great opportunity to celebrate the year and to learn a little more about the people that you spend 40 hours a week with!  On the other hand, an open bar and a relaxed setting can be the reason that co-workers are whispering behind your back on the days following the shindig!

In an effort to avoid being placed on the "naughty" list, keep in mind these tips before walking into your Holiday Party this year:

1.  Dress up.

2.  Avoid arriving to the party on an empty stomach. 

(Eating almonds can help keep you feel full throughout the entire event)

3.  Keep alcohol consumption to a minimum.

4.  Bow out gracefully if things are getting out of hand.

5.  Avoid taking part in an "after party."

6.  Show up the next day to work.

Tasty Tuesday Treat #16

On the verge of "cookie swap" season, but not yet done with fall flavors, I sought out to find a recipe that would suit both times of the year.  This holiday season, however, I wanted to refine my search by only considering recipes that were sugar free and gluten free.  

Surprised by the plethora of choices, I finally landed on a treat that was too good to be true!  Published by Babble.com, this recipe for a gluten free pumpkin chocolate chip cookie is sweetened with honey rather than refined sugar and made with almond flour as opposed to white flour!

With those ingredients, these cookies will be the gift that keeps on giving this year!

Mindful Monday Inspiration #16

According to our ancestors, the fall/winter holiday cycle was meant to increase lightness during the darkest days of the year.  Such a survival tactic required a minimal amount of participation in seasonal traditions and also acted as an inspiration to establish new practices that would allow individuals to connect with their hidden light. * 

Now a days it seems as though the holiday season brings upon a dread rather than a desire to find "light."  In an effort to limit stress and enjoy the festivities, take a moment to refocus your holiday intentions.  These ways to fight holiday stress and these calming craft ideas might be just what you need to celebrate the season the way it was intended!

Thursday's Trend Alert Dirt Report #15

"For each new morning with its light,

For rest and shelter of the night,

For health and food, for love and friends,

For everything Thy goodness sends."

Happy Thanksgiving!

Wednesday What Not #15

Traveling for work definitely has its perks; exploring new cities, meeting new people and experiencing "local" favorites.  Along with those amazing positives comes 1 major negative though:  not being able to prepare my own meals!

Having had my fair share of Panera Bread's Soups and Chipotle's Burrito Bowls, I am in desperate need of expanding my travel palate.  Unfortunately in doing so I have found myself back at square 1, staring at menu boards to find the "healthiest" options provided.  

That confusion at the counter will soon be replaced with pleasing purchases, however because of a great new website that I have been introduced to.  That website is Menustat.org, which allows health conscious viewers to see menu information for over 35,000 restaurants and compare their nutritional values by item and/or category.  Viewers can even track nutritional changes over time!

Using the comparative feature on the site will definitely make next week's "Working lunch" more fresh and fun!

Tasty Tuesday Treat #15

After publishing my Superfood Post, I was inspired to find new and exciting recipes that showcased some of the nutrient rich staples that I wrote about.  From quinoa stuffed peppers to Spirulina salad dressings, I found myself feeling like a kid in a candy store!  My euphoric state was quickly replaced however, when I remembered that I would be cooking these dishes for my "double bacon cheeseburger loving" husband ;).  

Since my husband would rather dine on a succulent steak than a satisfying superfood, I needed to tread lightly around my nutrient rich meal choice.  Having been a fan of Hungry Girl for years and taking note of her ability to disguise "good food" as "bad," I figured I would check out her take on Kale**.  Sure enough, a revamped recipe that swapped a full fat creamed spinach dish for a lighter "creamed" Kale side had been published.  

With only a few simple ingredient and an easy preparation schedule, I whipped up the Kale recipe as a companion to my pumpkin seed crusted baked tilapia.  Let's just say my husband wasn't missing his McDonald's take out that night!  

**Kale is a very popular super food as a serving has more vitamin C than an orange, more calcium than milk and 133% of a person's vitamin A requirement.

Mindful Monday Inspiration #15

In her welcome letter for the November / December issue of Natural Health, Editor in chief, Peg Moline, questioned her readers about what makes them happy.  She felt that the question was very fitting for the upcoming holiday season and found it even more appropriate that her answer to the question was:  "Feeling grateful makes me happy."

Although a fantastic response, the correlation between gratitude and glee is not a new revelation.  In his intensive, 8 year study, Dr. Robert Emmons of the University of California (Davis) found that "people who were in the gratitude condition felt fully 25% happier, more optimistic and confident.  They even exercised an additional 1.5 hours a week!" 

With a day of thanks quickly approaching, why not encourage each family member to report one thing that they are grateful for.   Challenge each person to find hidden opportunities or silver linings in each situation! 

Fitness Friday Fact #15

After the last crumb of pumpkin pie has been eaten, all thoughts turn from stuffing to sales!  

The day after Thanksgiving, commonly referred to as Black Friday, is a day where shoppers rejoice in deal hunting and gift purchasing.  Most of the time the adventures begin in the wee hours of the morning and last late into the evening.  Such a timeline leaves little room for "working off" that additional helping of mashed potatoes that was enjoyed the night before!

Since not partaking in the shopping extravaganza is out of the question, why not burn while you bargain by following this exercise routine published via the University of South Dakota.

Thursday's Trend Alert Dirt Report #14

Praised for their potent, super concentrated, nutrient rich capacities, Superfoods have been on the radar of most nutritionists for years and most recently have become THE "hot topic" for news reports.

No, they are not able to combat threats against humanity by supervillains, but Superfoods certainly possess extraordinary / superhuman powers!  Their strengths include lowering cholesterol, strengthening bones, combating heart disease, stabilizing blood sugar, reducing obesity and lessening the risk of cancer!  

Having studied the benefits of superfoods while completing my coursework at IIN, I began to introduce the fabulous fare into my diet.  I was shocked at how easy it was to incorporate superfoods without disrupting my diet.  One of my first (and favorite) attempts was with Chia seeds.  I have added this superfood to my smoothies, my baked breads and my oatmeal.

If you are interested in "defeating disease and running the risk of cancer out of town", check out these super foods and their compatible recipes! 

Wednesday What Not #14

The holiday season is synonymous for heightened stress levels!  

Between organizing travel plans, purchasing perfect gifts and baking tasty treats, there is hardly ever time for relaxation.  What some people don't know though is that there are ways to limit anxiety and still complete everything on the holiday to-do list!

That thing that I am referring to is crafting.  According to Dr. Robert Reiner of NYU, "the act of performing a craft is incompatible with worry, anger, obsession and anxiety.  Crafts make you concentrate and focus on the here and now and distract you from everyday pressures and problems." *

Whether the craft is knitting, painting, coloring or collaging, the relaxation response is automatically induced because an action is repeated!

By plopping yourself down at your craft table over the next few weeks and putting together one of these DIY Christmas Gifts, you might just find that you feel less stressed and have less gifts to shop for!

Tasty Tuesday Treat #14

Despite the fact that I rarely break out my cupcake tins or cake pans, I do like baking.  I especially love quick and simple recipes that are not loaded with sugar, but can be disguised as such for my sweet toothed husband!

In an effort to come up with a crowd pleaser for this year's Thanksgiving, I stumbled upon a recipe for Pumpkin Cheesecake Mousse!  Not only is it simple, but it is also a concoction that can be made in advance and will travel well - 2 very important MUSTS on my baking "wish list" this year!

If you have been deemed the the dessert diva for your Thanksgiving festivities, definitely check out this recipe to "wow" your family and friends!

Mindful Monday Inspiration #14

In her first compilation of literary pieces, author Brianna Wiest writes about her challenges and accomplishments in finding truths of life as they pertain to the greater universe.  Her words act as a comfort blanket, as well as a stepping stone for individuals looking to be more satisfied with who they are and to better appreciate the joys within their own life.  

Having not yet read her book cover to cover, I was happy to get a sneakpeak of some of her "truths" by reading an article written by Wiest herself.  The article, entitled "18 Things That Everyone Should Start Making Time For Again", bullets simple tasks, events and thoughts that most people have let slip away.

In checking out the article, it is my hope that you will be able to "re-institute" these simplicities back into your everyday routine! 

Fitness Friday Fact #14

Get on it - the stability ball, that is!

"Research shows that crunches atop a ball are approximately 2x as effective as those done on the floor!"  

These exercise tools are not just ideal for sculpting abs of steel, they are also key in toning muscles throughout the entire body while helping to improve flexibility, balance, posture and coordination.  In addition, exercises performed on a stability ball, as compared to their performance in a more standard manner, can shock a person's body into burning more calories and increase his / her cardio and muscular endurance!

Do you think that you want to get "rolling" now that you have heard these amazing benefits?!  If so, check out the varieties of stability balls available at yogoacessories.com and get toning!

Thursday's Trend Alert Dirt Report #13

Unless you have been hiding under a rock, you have most likely been inundated with news stories and reports about trans fats.  These reports have generated because of the U.S. Food and Drug Administration's decision to ban this fatty acid in food production.  

Although there has been a decline in the use of trans fats over the past 10 years, there are still some traces hiding on the grocery store shelves.  These remaining "devils" have a large negative impact on the wellbeing of the American public and could be to blame for 20,000 future heart attacks and 7,000 future deaths per year if not removed! *

It may seem asinine that a fatty acid could be so powerful, but small doses of trans fats raise LDL levels (bad cholesterol) and lower HDL levels (good cholesterol).  This leads to plaque buildup in arteries, which in turn increases heart disease / heart attack risks. **

While the FDA moves forward with their fade out, make sure to continue to read every label that makes its way from the shelves to your grocery bags.  Also be weary of these popular products that have traces of trans fats within! 

Wednesday What Not #13

Despite the safeguards that we have placed in our lives to avoid stressful and worrisome situations, it is a challenge to be calm, cool and collected all of the time.  Small bouts of anxiety are perfectly normal, but when your nervousness levels rise - and stay there for a long period of time - your body takes a major blow!

The enemy in that situation is cortisol.  Cortisol is a hormone in the body that is secreted by the adrenal glands in stressful situations.  Small doses of cortisol can have positive effects, however, in large quantities, cortisol impairs cognitive performance, suppresses thyroid function, decreases muscle tissue, heightens blood pressure, lowers immunity and increases abdominal fat, just to name a few.

In order to keep your body in balance, it is imperative to relax when anxiety sets in.  Even more beneficial is to remain confident in any or all situations that normally would make you nervous!

Tasty Tuesday Treat #13

As my profile states, I am a self proclaimed foodie!  I absolutely love tasting new dishes, experimenting with different recipes and experiencing new spins on old favorites!

The latest "spin" that I found was on a Thai Take Out Favorite, Pad Thai! This new recipe has been described as having "just the right amount of spice, sweet and comfort - the perfect fall meal."  It also incorporates a very interesting ingredient, granny smith apples.

If your taste buds are as adventurous as mine, take a peek at this "Wellness Today" contest winner's recipe for Chicken and Apple Pad Thai 

Mindful Monday Inspiration #13

Inspiration can come in various shapes and sizes.  Apparently it can also come in the form of a virtual image or internet clip!

According to a study conducted by George Washington University, "simply watching a weekly short video of an avatar engaging in healthy behaviors, like working out or eating healthy, helped women shed an average of 3.5 lbs in a month."

Do you feel like you need that extra "push" to get you on the right track?!

If so, open up your laptop or snatch your Iphone and check out these fitness videos! 

Fitness Friday Fact #13

As a SPIN enthusiast, I love jumping on my bike and tackling a 45 minute cardio-intensive workout. What I don't love, however, is the negative impact that my prolonged (and sometimes incredibly repetitive) SPIN schedule has on my muscles.  

Individuals who take part in limited range of motion activities, like cycling, can begin to notice a shortening of their muscles.  This is especially true of a spinner's hip flexors since that area contracts repeatedly during a SPIN routine!  If that individual does not care for their shortened muscles, injury is inevitable!

The best way to keep muscles healthy is to focus on flexibility.  Rather than performing short, intense bouts of stretching, which can have inhibiting effects, a person should aim for longer / frequent stretches where less tension is used.  Such stretches should be held for at least 20 seconds to overcome a stretch reflex and an entire stretching regimen should conclude after 20 minutes.  That time frame allows for 3 minutes of focused stretching for each muscle group. 

If you need new suggestions on lengthening and becoming more limber, check out this stretching guide!

Thursday's Trend Alert Dirt Report #12

One of the greatest things about venturing into a local market is the endless choices that fill the shelves.  With that amazing positive, however, comes a very stressful negative - What is the BEST choice?!  Having been bombarded with studies, facts and statistics about oils and fats, most Americans are left wondering if their EVOO is helping or harming their overall well being. 

In an effort clear up some confusion in the oil aisle, it is best to be able to differentiate between the good, the bad and the ugly!  It is also beneficial to keep in mind the intent of the oil being purchased. (Will it be used for cooking, dipping, etc?)  

Oils that have a high saturated fatty acid content are best to use when cooking.  This is because these oils pack together tightly and can withstand extreme heat and light.  A terrific example of an oil with a high saturated fatty acid content is coconut oil.

Oils that contain polyunsaturated fatty acids, on the other hand, should NEVER be used when cooking.  This is because these oils are unstable when heated and produce harmful free radicals.  An example of an oil with a high polyunsaturated fatty acid content is sesame oil.  

One other very important thing to consider when purchasing oil is determining the trans-fat content.  Hydrogenated vegetable and seed oils should always be avoided as they contain high levels of trans fatty acids!

To read more about these cooking oils, check out this article published by a fellow IIN graduate!

To learn more about other oils and their cooking and non-cooking health benefits, check out this link!

Wednesday What Not #12

Productivity is defined as the act of achieving favorable or useful results.  In other words, it is striving to be as constructive as possible, but is that always feasible?!  

In the busy worlds that we all live in, simply getting things done tends to overshadow productivity.  By instituting the 6 tasks outlined in this article into your life, you will be able to save time, streamline your routine and work better.  

That sounds pretty "constructive" to me ;)

Tasty Tuesday Treat #12

Having gone from a beautiful 70 degree weekend to a "frost advisory" Monday, I have been on the hunt for all things warm! Despite my countless efforts to bundle up and sip warm beverages, I still have felt a chill in my bones.

One thing that did come close to warming me up was the Autumn Squash Soup at Panera Bread.  What an amazing lunch treat :)  

Wanting to replicate the deliciousness, as well as the feeling of comfort and warmth, I sought out to find an easy homemade recipe for this soup.  What I found was a gluten free, paleo diet friendly concoction that was practically identical to my soup at Panera.

It is my hope that you will be able to sip, slurp and savor this satisfying soup and stay warm as the pre-winter freeze sets in.

Mindful Monday Inspiration #12

What is happiness?  Is it having lots of money?  Is it marrying well?  Is it landing an executive role at a big corporation?

Due to society's skewed version of joyfulness, which highlights each of the above situations, many people have had a difficult time achieving happiness.  Unfortunately, this is more prevalent in women, as seen in a recent Harvard Study.  The findings illustrated that since 2009, womens' happiness levels have been on a downward spiral.

In an attempt to bring awareness to this "somber" data, Paula Davis-Laack took it upon herself to teach women how to raise the bar on happiness and how to instill this in young adult girls.  As a veteran lawyer turned happiness advocate, she outlined 8 suggestions that have proven to help young women "take control of their happiness, resilience and health."  Each suggestion also includes an amazing message that women, young and old, can appreciate and instill in their own quest for happiness!

Here are the 8 suggestions:

1.  Maxing out isn't healthy

2.  Buy more experiences and less stuff

3.  Focus on self-efficacy rather than self-esteem

4.  Take (good) risks

5.  Don't get stuck in your own faulty thinking

6.  Perfections really does not exist

7.  Vulnerability is good

8.  Avoid happiness traps

For the additional inspirations tagged to these 8 suggestions, check out Ms. Laack's article.

Fitness Friday Fact #12

What could be better than a day dedicated to dressing up and eating lots and lots of chocolate?!

Despite the many negatives that I have pointed out regarding sugar, most individuals give into their sweet tooth on Halloween.  Small portions of chocolate will not harm you, but if you happened to opt for one too many king sized snickers bars yesterday, you might be feeling a little "off" today.

The good thing is there are easy ways to burn off the "treats" and "trick" your body into feeling better quickly!

Thursday's Trend Alert Dirt Report #11

Is your pasta making you sad?!

According to a study that was released yesterday, women who ate diets heavy in refined grains, like pasta, were 1 / 3 more likely to suffer from depression than those who opted to pass on their spaghetti.

Upon first glance, the connection seems outlandish, however there actually is a strong relationship between food, inflammation and moods.  Certain refined grains when eaten trigger cellular inflammation.  This type of inflammation is not the type of inflammation that we see via swelling or redness.  Instead it is a silent "pain" that disrupts the natural processes of hormones within the body, preventing the DNA to respond the way it normally would. *

In order to safeguard yourself against becoming a victim to your dinner choice, opt for a "mediterranean style" diet. A "mediterranean style" diet has been proven to reduce inflammation by suggesting that food like olive oil, legumes, unrefined cereals, fruits, vegetables and fish be eaten.  The diet also includes a moderate consumption of dairy, a moderate consumption of wine and a low consumption of meat products.

Knowing that there are plenty of "cheerie" choices out there, make sure to let go of the linguine and gorge on some greens :)

Wednesday What Not #11

Are you getting the most from your workout?!  Unfortunately, if your cardio exercise of choice is not sufficiently "stressing" your body, you might not be doing any good for your aerobic fitness level!

In order to make sure that your sweat sessions are beneficial, it is incredibly important to calculate your maximum heart rate.  Knowing this number will help determine your aerobic training zone.  The training zone encompasses the range of heartbeats from your aerobic training threshold (the minimum level of intensity) to your anaerobic threshold (the maximum level of intensity).

To calculate your maximum heart rate, subtract your age from 220.  The result is an age predicted maximum beats per minute.  Once determined, you will want to find your aerobic training threshold.  That number is the result of finding 55% of your maximum heart rate.  Lastly, you will want to figure out your anaerobic threshold.  To do that, multiple your maximum heart rate by .85 (85%).

Here is a real life example based on my age:

Maximum Heart Rate:  220 - 27 = 193

Aerobic Training Threshold:  193 x .55 = 106

Anaerobic Threshold:  193 x .85 = 170

My Training Zone:  106 - 170 beats / minute

Now that you have all of your calculations, you will want to make sure that your heart is beating accordingly while you are running, biking, rowing, etc.

For those of you who are "tech-y" or those that don't want to be bothered by a calculator, check out this great article listing the top heart rate monitors to purchase, as well as an easy to follow interval workout plan!

Tasty Tuesday Treat #11

"Well I can feel it comin' - One thing I know for sure - Is I got Redbird Fever - And the Cardinals are the cure"

Still feeling the the "heat" from my amazing experience at Busch Stadium for Game #3 of the 2013 World Series, I felt obligated to honor a St. Louis' staple in today's post- BBQ!  

Although I did not get a chance to sample the succulent sauce that coats most pork dishes there, I was told that St. Louis was recognized as America's Top Grilling City by Kingsford Charcoal and placed 4th on Zagat's Best of BBQ! 

Knowing that most retail BBQ sauces include a great deal of high fructose corn syrup, I sought out to find a more suitable pork dressing!  My quest ended on a website that not only outlined a Missouri inspired sauce but also suggested a terrific pulled pork recipe!

Hopefully the sauce and the recipe will leave you feeling the fever too!

Mindful Monday Inspiration #11

There is nothing better than being the cause of someone's smile!  Whether is be through a funny joke or a helping hand, a happy grin has positive effects on both the smiler and the smilee!

One of the best ways to cause endless smiles is to take part in fundraising type events.  The time and effort put into such events has a happiness scope that spans from the participants to the individuals being "celebrated."

A cause that is near and dear to my heart is Breast Cancer Awareness.  Being as though October is Breast Cancer Awareness Month, I would urge everyone to check out the local events that honor those affected by the disease.

Whether you can take part in one, or have a different charity to support, your willingness to help will turn a lot of frowns upside down!

Fitness Friday Fact #11

Whether you spend your time at the gym pumping iron or pounding the < indoor > pavement, you have undoubtedly walked passed the machine shown above.  Stair Climbing Machines were first introduced in the early 1980's and have since become one of the most popular methods amongst gym rats to exercise aerobically.

To be honest, I had always found Stair Climbing Machines to be a bit boring, opting to get what I considered a "better workout" on the treadmill.  After reading more about these types of machines, however, I completely changed my mind! 

Stair Climbing Machines are safe, time efficient and functional pieces of equipment.  Because of their design*, Stair Climbing Machines minimize the orthopedic trauma that can occur while exercising.  For comparison sake, a workout conducted on a treadmill can cause joint trauma ranging from 1.5 - 3x an individual's body weight!

In regards to being time efficient, using a Stair Climbing Machine can substantially improve an individual's aerobic fitness level in as little as 15 minutes a day, 3 days a week!  That is less time than watching 1 episode of Revenge!

Most importantly, choosing the Stair Climbing Machine at the gym allows your body to exercise "functionally."  Functional movements are incredibly beneficial to an individual's body because it requires the joints, muscles and the neurological system to react to each other as they would in real life.  Once again proving how safe these machines actually are!

So whether you are in need of a new cardio outlet or simply looking for a way to safely enter the workout world, why not "step up" on a Stair Climbing Machine!

*Stair Climbing Machines that offer independent stepping actions do not place stress on joints, where as machines that force dependent stepping actions can cause undue levels of orthopedic trauma.