Month: July 2015

Categories
Wellbeing

Will Having More Sex Make You Happier?

Sex is pretty important stuff. After all, none of us would be here without it, right? And just about everyone agrees that a little dancing between the sheets is an important ingredient in a happy romantic relationship. Given that, a lot of us would assume that sex more often would make you happier and improve your romantic relationships.
Sounds perfectly logical, but the answer to the question, “Does more sex make you happier—or have any other benefits?” is a resounding “it depends.”
On the “Yes” side, various studies have found a connection between sex and a stronger immune system, lower blood pressure, reduced heart attack risk, improved sleep, lower stress levels, better memory and analytic skills, an increase in brain-cell building, and reduced anxiety and depression.
One study even found that sex could reduce prostate cancer risk. It’s not so much the act of knocking boots, though, but the ejaculations that count–and you can do that all by yourself. Either way, you’ll have to do it a lot. Men who ejaculated 21 times per month had a 20 percent lower risk of developing prostate cancer than those who did so “only” 4 to 7 times per month, according to the study’s lead author, Harvard epidemiologist, Jennifer Rider.
The circumstances of your coital bliss are also important. For example, people with many partners are less happy than those who have fewer (in fact, several studies have concluded that the number of partners needed to maximize happiness is…wait for it…one). People who cheat on their spouse and men who frequent prostitutes are also less happy than those who are able to keep their pants on when they’re away from their main squeeze.

Doing the Numbers

Okay, if sex is good for you, then how much is enough? Tim Wadsworth, a sociologist at the University of Colorado Boulder, has a pretty good idea. Compared to those who didn’t have intercourse at all in the previous year, Wadsworth found that people do so 2 to 3 times per month are 33 percent more likely to report high levels of happiness. Those who do the deed once a week are 44 percent more likely to report high levels of happiness, and those who have sex two or three times per week are 55 percent more likely.
But be careful: the nookie-to-happiness ratio isn’t just a numbers game. Perception and competition also play a role. “There’s an overall increase in sense of well-being that comes with engaging in sex more frequently, but there’s also this relative aspect to it,” Wadsworth said. “Having more sex makes us happy, but thinking that we are having more sex than other people makes us even happier.” For example, if a couple is having intercourse two or three times a month but they think that their neighbors are partaking once a week, the first couple’s “probability of reporting a higher level of happiness falls by about 14 percent,” Wadsworth found.

Which (not who) comes first?

Okay, so there’s a connection between those joint sessions of congress and happiness. But George Loewenstein, an economist at Carnegie Mellon University, wasn’t clear on which one of the two caused the other. Does carnal knowledge make people happier or do happier people have more afternoon (or morning or nighttime) delights? Or is there another variable, such as health or income, that affects both? Loewenstein and his colleagues decided to find out.
They started with 64 volunteer couples (all were legally married, heterosexual, and age 35 to 65) and randomly divided them into two groups. One was asked to double their conjugal frequency, the other didn’t get any instructions. The study lasted for three months and both members of the couples got surveys before, during, and after. The questionnaires asked participants about their about happiness levels, how often they had sex, and how much they enjoyed it.
The couples in the increase-it group did, indeed, boost their sexual encounters. But the results weren’t what Leowenstein and his team were expecting. “Contrary to what one would expect if the causal story running from sexual frequency to happiness were true,” they wrote in their paper, “we observed a weak negative impact of inducing people to have more sex on mood.” In other words, increasing the number of times you have sex may actually decrease your happiness, desire, and enjoyment.
The researchers were quick to point out that the problem wasn’t the increased sex, itself. Instead, it was the fact that the sexual act was a homework assignment instead of something the couples jumped into on their own.
So there you go: more sex doesn’t necessarily make us happier. So stop worrying about quantity, forget about how much action the guys down the street are getting, and start focusing on quality and spontaneity.

Categories
Nosh

Gluten-Free-For-All?

Chances are, 10 years ago you didn’t really know what gluten was. (Raise your hand if you’re still not totally sure what gluten is!) But you’ve probably heard of it. Gluten-free product sales have more than doubled since 2011, and 30% of polled Americans report wanting to cut back on the gluten in their diets. Celebrities left and right are touting its benefits. Books are being written about the dangers of consuming toxic gluten-containing grains, wheat being the absolute worst.
Are we really being poisoned by are whole wheat sandwiches? Let’s take a closer look.
WHAT IS GLUTEN? Answer: a protein. I know, I know, it’s found in breads, grains, and similar “carbohydrates.” These foods are classified as carbohydrates because that is what they are mostly made of, but they also contain vitamins, minerals, fats, and, yes, protein. Gluten is one of those proteins, and it is responsible for giving structure to our favorite carbohydrate-containing foods.
OK, SO…WHY THE FUSS, IF IT’S JUST PROTEIN? For most people, there’s no reason to fuss. Only about 1% of the population has Celiac Disease, an autoimmune condition in which the body mistakes gluten for something dangerous, and it launches a full-fledged immune attack. This causes inflammation and a whole host of very serious conditions. The only treatment for Celiac Disease is to completely avoid gluten-containing food, medications, and even hygiene/beauty products. Some research suggests that another 6% or so of the population may be gluten intolerant, so they don’t have Celiac Disease but they do seem to do better on a low-gluten diet. For the remaining 93% of us, gluten isn’t a problem at all.
WHY SHOULDN’T I JUST AVOID GLUTEN ANYWAY? YOU KNOW, JUST IN CASE. I MIGHT FEEL BETTER.
Unfortunately, there are some serious downsides to going gluten-free:
It’s really, really hard to get certain nutrients when you cut out foods containing gluten. This includes many of the B vitamins, which are linked to everything from energy to decreased risk of certain birth defects. (Side note: if you’re thinking you’ll just go gluten-free and pop a few supplements, think again. Many medications and supplements use gluten-containing ingredients.)
It can be socially isolating. True gluten avoidance makes social gatherings very challenging due to how many foods contain gluten, and how easy it is to contaminate gluten-free foods simply by preparing them in the vicinity of gluten-containing foods.
It has never been easier, and at the same time, so difficult to go gluten-free. Nowadays, you can find a gluten-free version of just about any gluten-full food, from cakes and candies, to pizza and pasta. However, these processed gluten-free convenience foods are often lower in fiber, vitamins, and minerals (see above); and higher in sugar, preservatives, and fillers than the gluten-containing foods they were created to replace. Additionally, they often rely on rice-based ingredients, which could potentially lead to an overconsumption of arsenic if you aren’t careful. Yikes.
It’s expensive! One recent study, in fact, found that gluten-free products were, on average, 242% more expensive than their gluten-containing counterparts.
Why does anyone bother with a diet that is expensive, socially binding, nutritionally restrictive and inclusive of some very processed, unhealthy foods?
SHALL WE CONSIDER SOME OF THE POTENTIAL BENEFITS?
A lot of perfectly nutritious foods are naturally gluten-free, such as beans, fruits, vegetables, quinoa, nuts, seeds, extra-virgin olive oil, and more. By going gluten-free you might start incorporating more of them into your diet by default.
A lot of not-so-very-nutritious foods do contain gluten: cakes, pizza, pies, cookies, and so on. Who couldn’t stand to adopt a lifestyle that relied a little less heavily on these sugary, processed treats?
If done well (as in, to maximize nutrition and decrease risk of cross-contamination), it will require a lot more cooking at home. Restaurant meals, take-out, and convenience foods are often sky-high in sodium, trans fats, unsavory oils, and lots of ingredients only a chemist could decipher. Less of that, and more home-cooked meals, can be a big step toward improving your health.
BOTTOM LINE: FIT OR FLOP?
As a registered dietitian, I have to say, this one is a flop. Unless you have Celiac Disease, there is absolutely no credible evidence at this time that avoiding gluten has any benefits. However, replacing sweets and refined grains with fruits, vegetables, beans, and other wholesome foods is never a bad idea! So when you see something labeled “gluten free,” take a closer look: it could be marketing hype, or it could be a cool new food to try.

Categories
Sweat

Exercise Safely in the Summer Scorch

It’s gorgeous outside. The summer sun is high in the sky and you’re motivated as ever to do a nice, long run outdoors.

But hold up! Before you catapult your fine, fit self into a sunny, sweaty workout there are things you must know and heed. Although studies show that people who exercise outdoors are happier and exercise longer than those who work out indoors, there can be some issues. Take it from me….I know from experience. I’ve been caught a mile from home, crawling toward my house, face purple, mouth pasty, light headed and nauseous, begging for someone to pick me up and give me a ride home. Has this ever happened to you? Let me help you keep from making your workout do more harm than good.

As if a sunburn isn’t bad enough, here is what can happen to you if you work out in the hot, summer sun without taking care. Each preceding condition, can dreadfully cause the next. They start mild then can quickly get worse.

PHASE 1:

Dehydration…Occurs when you lose more fluid than you take in.

Signs: thirst, dry skin, fatigue, dizziness, confusion, rapid heart beat

PHASE 2:

Heat Cramps…Tightening of your muscles resulting from electrolyte imbalance from loss of fluids.

Signs: muscular pain and cramping, hot sweaty skin, exhaustion, vomiting, fainting

PHASE 3:

Heat Exhaustion…Result of your body overheating from high temps usually combined w high humidity.

Signs: fever as high as 104, nausea, vomiting, headache, weakness, headache, muscle cramps, cold clammy skin

PHASE 4:

Heat Stroke…Super serious condition caused by failure of your body’s temperature regulating mechanism when exposed to excessively high heat.

Signs: fever of over 104, confusion, slurred speech, hot and dry skin, vomiting, delirium, rapid breathing, racing heartrate

Basically this is what happens. Exercise and the outside temp increase your core body temperature. To cool itself, your body sends more blood to circulate through your skin and increases sweat production. The increased blood to the skin leaves less blood for your muscles which increases your heart rate. If there isn’t enough water in your body to produce sweat, your internal core temperature starts to rise and your heart rate increases further. Additionally, typically sweat is evaporated of the skin which serves to cool you off further. However, if outside humidity is high then moisture doesn’t readily evaporate off of your skin causing your body temp to get even higher.

How do you avoid overheating and feeling sick?

-Avoid exercising from 10am-3pm during the heat of the day. Early morning is best.

-Wear loose, light colored clothing to reflect heat and cotton to wick moisture away

-Wear sunscreen of minimum 45 spf, even on cloudy days

-Before you go out drink a glass or two of water. Carry water with you and drink 4-8 ounces of water every 15 minutes. When you’re done have more water.

-Get acclimated by running shorter distances the first couple of days of heat, then increasing slowly

-Take a cold shower before your workout or squeeze water on the top of your head while you exercise

-Exercise in cooler places

-Split up your workout by working out for a shorter time earlier in the morning, then again in the evening when it’s cooler

-Go slower

-Run through the sprinklers during your run!! (ok this is for fun too)

If you experience any type of heat illness do the following:

-Lie down in a cool, shady spot

-Remove extra clothing, fan your body or wet it down with cool water

-Place wet towels or ice packs around your neck

-Drink water or a sports drink immediately

Heat illness is quite serious and can be potentially life threatening. If your symptoms don’t get better after 20 minutes of treatment quickly get to the doctor or call 911.

Categories
Sweat

Fact Vs. Fiction: Is Running REALLY Bad for Your Knees?

If you are a runner, I’d bet without a doubt that at some point in your life you’ve heard one or both of the following statements:

1) “Run, Forest! Run!”

This was most likely yelled out of the car of a passerby who undoubtedly thought their commentary was hilarious, but fails to realize that everyone else also thinks this popular movie reference is hilarious.  You’ve heard it before. 

2) “Running is bad for your knees”.

If we’ve heard it once, we’ve heard it a million times. Running is supposedly bad for our knees. The warning comes from loved ones, concerned for our well being. It comes from people with bad knees who are looking for a place to lay the blame. And it comes from the mouths of people who might not really have any idea what they are talking about, but they have also heard the “running is bad for your knees” rumor so often that they believe it must be true.  

(Also, they probably can’t understand why you’d consider running 25 to 100 miles a week fun, so they’ve got to find a way to point out that your actions are crazy.)

But is it true?  No, not the part about runners being slightly crazy, the part about your knees. 

Brace yourselves (or brace your knees) but the answer may surprise you:

No. Running itself is NOT bad for your knees…for most people.

The act of constantly pounding your joints on the pavement does inherently seem harsh, so it would only make sense that it is bad for your body. However, it is important to remember that the parts that make up our body (bones, muscles, joints, etc.) are not like the parts that make up a car or a machine. Machine parts wear down over time with use. Our “parts”, however, are living things. Because cartilage, or soft connective tissue that surrounds the bones in our knees, does not have arteries that deliver blood, it relies on the pumping action generated by movement to get its regular dose of oxygen and nutrients. Because of this, numerous studies have shown that runners actually have thicker and healthier knee cartilage than those who are sedentary. 

Take that naysayers.

But, as with anything, there are always exceptions. Those with family history of arthritis, osteoarthritis (the breakdown of cartilage), or degenerative joint issues may be at a higher risk of developing these potential issues. In fact, experts seem to agree that genetics are the true determining factor of possible arthritis, and running will neither exacerbate nor prohibit the outcome.

In other words, you can blame mom and dad if you develop osteoarthritis, but you can’t blame the running.

Further, those with prior traumatic knee injuries might be at risk for continuing damage due to the act of running. According to Runner’s World Sports Dr. Bill Roberts, people who have suffered ACL tears, regardless of repair status, are getting knees replaced 15-20 years earlier than their non-injured peers. 

Lastly, obesity may play a role in knee pain. For every pound of weight a person carries, they have four pounds on the knee when running. In other words, if you weigh 100 pounds, there are 400 pounds of force on the knee with each foot strike. While we’ve established that the pounding force of running on the joints is beneficial, too much force will cause pressure on the cartilage will break it down over time, possibly resulting in osteoarthritis. 

All of that said, even if you aren’t genetically at risk for joint issues, have experienced zero knee injuries in the past, and do not have an excessive amount of weight bearing down on your knees, there are still a few things you can do to keep your knees happy. 

Train smart: increase your mileage gradually, as to not put too much stress on your body at one time. 

Strength train: Overall strength ensures proper biomechanics and helps prevent any imbalances or weaknesses that may lead to possible injury. 

Don’t over do it: even too much of a good thing can be bad, and running is no exception. 

So, lace up your sneakers and hit the road…your knees will thank you. 

Categories
Nosh

4 Light and Easy Lunches That Will Hold You Over

Looking for lunch ideas that will fill you up without filling you out? Try these light and easy fiber and protein-rich lunches that will keep you feeling satisfied without blowing your calorie budget.

Craving a gooey, cheesy, sandwich? No need to deprive yourself with this trimmed-down version of a classic Monte Cristo.

A Better Monte Cristo Sandwich

Reduced-fat swiss cheese, thinly sliced turkey or chicken breast (your choice), whole-wheat bread and trimmings are dipped in a savory egg batter and pan-fried for a delicious lunch that’s ready in only 15 minutes. This one is a real crowd-pleaser (kids love it, too) with a whopping 53 grams of protein, healthy fats, and 6 grams of fiber.

This hot sandwich only takes a couple more minutes to prepare than your every day cold sandwich, but man is it worth it! Heat in a nonstick skillet for about two and a half minutes per side and voila … melted cheese goodness that’s good for you, too.

The baby spinach is a good source of vitamins A, C, and folate, as well as minerals such as manganese, zinc, and iron. It is also a good source of fiber and even contributes a small amount of protein to the diet. Add as many extra leafy greens as you like for next-to-zero calories and even more filling fiber.

Running on empty? No problem! Power up with this salad featuring black beans as the star, whole kernel corn, and a tasty homemade dressing you can whip up in minutes.

Black-Bean Salad

It is often thought that vegetarians have a difficult time meeting their daily protein requirements, but consuming vegetables with protein (like beans) make it easy to stay on track. One half cup of black beans gives you 8 grams of protein and fiber with only 114 calories per serving.

Since this salad uses canned beans and corn, its a snap to put together. Combine all ingredients together in a big bowl, then let the marinade work its magic for about half an hour before you dig in.

Studies show that regular bean consumption is associated with lower body weight and smaller waist circumference. Frequently eating beans may also reduce your risk for heart disease.

Heart-healthy soy foods like tofu help decrease your risk of heart disease by lowering LDL cholesterol. Try this Peanut Tofu wrap made with store-bought Thai peanut sauce for a speedy, tasty lunch.  Opt for low-sodium sauce if you can find it.

Peanut Tofu Wrap

Tofu is a healthy protein source that contains all of the essential amino acids. Wraps are a great way to package a protein and veggie-packed lunch with fewer carbs than a traditional sandwich.

Spread a little peanut sauce on the tortilla, add tofu and veggies, roll up and you’re done! If making this ahead of time, wrap in foil for neater, easier eating later on.

To save on prep time, pick up a package of pre-marinated baked tofu in the produce section of most grocery stores. Throw this meal together in about 10 minutes for 19 grams of protein and 5 grams of satisfying fiber.

Looking for a new brain-food favorite? Omega-3-rich fish promotes healthy brain aging and aids in memory retention. A little healthy fat from the avocado plus nutrient-rich quinoa and broccoli make this hard to beat for a complete lunch.

Roasted Fish with Quinoa Salad

Research shows that eating steamed broccoli can provide even more cholesterol-lowering benefits than enjoying raw. Quinoa is high in both fiber and protein with loads of other nutrients making it a good carb choice for boosting energy levels.

If you’ve got 20 minutes, this flavorful bowl is well-balanced with a healthy dose of vitamin C to boot. Steam broccoli in the microwave for about three minutes. Line your pan with aluminum foil before roasting fish for fast and easy clean-up.

Categories
Lifestyle

When I Stopped My Phone Affair I Got The Best Sleep I've Had In Years

I’ve always been a light sleeper. The tiniest speck of light, and I’d be done for. But a few years ago it became worse. Even with my eye-mask (yes I had resorted to an eye-mask), I was still tossing and turning. Melatonin helped, but it wasn’t something I wanted to rely on every evening.

I started to delve into possible contributors: stress, mood, and room temperature were a few of the very non-helpful reasons. However, I wasn’t buying it. I had burned lavender incense, started listening to tranquil new-age music, and created a perfect climate in my room. Nothing was helping, but then I stumbled upon a study that gave me pause.

In 2007, researchers from across the globe came together to study communication signals on self-reported symptoms and sleep. What they uncovered was troubling. Essentially, people who are exposed to wi-fi, cellphone waves, and any type of artificial energy have a more difficult time reaching their first cycle of sleep. In addition, participants in the study suffered from more self-reported symptoms, such as headaches, as well (Progress in Electromagnetics Research Symposium).

I’ve always felt uncomfortable standing near a running microwave and this latest tidbit confirmed the suspicion I had regarding those unnatural rays. However, I felt that it was a bit of a stretch to say that the waves from my cellphone were causing me to stay awake. I used to sleep with my phone under my pillow, but even by moving it to my dresser there was no perceivable difference.

It was an interesting theory, but could it possibly be true? Over 65% of Americans own a smartphone, so that couldn’t be a correct assumption, right  (Pew Research Center)?

In 2008, one of the first studies was published which confirmed that radiations emitted from mobile devices were giving consumers headaches and interrupting vital sleeping patterns. To say this was slightly disturbing would be an understatement. Studies before had been merging cell phones, internet, microwaves, and any other energy frequency into one group. But now research had been breaking them down into specifics. (The Economic Times ).

I had never had a headache after I talked for hours on my phone. I mean of course I’d get a slight twinge after I’d been on my laptop, but this was just because I’d been squinting my eyes. I may have trouble sitting still at work, but I can easily pass three hours online shopping or planning for my next vacation at home.  

I knew that there was zero chance I would give up my smartphone, so I disregarded it as a reason for my sleepless habits.

Flash forward a few years. It was still just as difficult to fall asleep. I was laying in bed, the blue light illuminating my room when I saw a Facebook post declaring cell phones to be the root of recent sleeping disorders. With a title like that of course I clicked.

A 2013 study performed by Dr. Charles Czeisler, a professor of sleep medicine at Harvard Medical Center School, revealed a problem that’s been associated with all phones – electric lighting.

Czeisler presents the idea that our eyes have two purposes: vision and sleep inducement. When light begins to slip away, at dusk, sleep-promoting neurons are activated. However, when we are staring at our phones at this hour chemicals are released that nullify the natural melatonin our body exudes when it’s time for sleep. All of these factors, when combined together, reduce sleepiness, increase awareness, and ultimately interfere with sleep (Charles Czeisler).

People that use smartphones after 9 pm, which would most definitely be me, have found that they receive a decreased sleep quantity and quality at night. This then transfers over to the next day at work. So you can guess what comes next, work productivity decreases and the cycle continues.

So I decided to test out this theory. I put my phone down around nine or nine-thirty. I didn’t necessarily go to bed, but I just engaged in a smartphone and television-free evening.

That evening I slept the best I had in weeks. It was a delightfully delicious slumber. I tried this for a few more days and from then on I have never turned back.

Electric lighting…who would have thought that was a real thing, but it makes sense.

So tonight, try sleeping without your phone. I know it’s a security blanket but trust me. A week from now you’ll be one of the perkiest people at your work, and your productivity will skyrocket.

Even if it doesn’t, your body will be thanking you.

Categories
Lifestyle

Smart Palm Trees – When Will the US Catch Up?

Most of the headlines you see about Dubai probably focus on extravagant wealth and things that would seem insane in any other industrialized country (like the police driving Ferraris). However, the most populous city in the United Arab Emirates is installing one piece of technology that could be the wave of the future.
Smart palm trees.
The idea is to create a “smart city” by installing these self-sustaining features to provide connectivity, data, energy, and relief from the sun.  The city recently installed two trees, which stand about 20 feet and are constructed of stylized white metal. The trees have solar panels on the broad palm fronds that store energy to be used in the evening.
But they do so much more!
Aside from storing power, the trees and seating areas below them include several charging points for mobile devices. The company behind the tree, D Idea, claims the trees will charge a device twice a fast as a home charger. You can do more than charge your phone, though. You can also use the Internet. The tree includes a built-in WiFi hotspot that extends for about around 300 feet in every direction.
Additionally, D Idea included a “user friendly” touch screen where information about the city (in multiple languages!) is provided. The company also made safety a priority. Each tree has a 360-degree infrared camera, closed-circuit television camera and an emergency button.
Right now, D Idea has a contract with the city to put the trees in 103 locations.
Several cities in the U.S. have tried public solar charging stations, but nothing as ambitious as 103 locations. New York and San Francisco have both installed solar energy stations, but the rest of the country is still catching up.
Maybe the U.S. should start looking at the sun a bit more closely. You know, just not literally.

Categories
Lifestyle

Permaculture: Healthy Soil for Healthy Living

While you’re savoring that sweet and succulent nectarine do you ever think about where it came from? What farm it grew and flourished on, who harvested it, and how long it took to grow? I’m sure we’re all at least vaguely aware of the GMO, organic, and pesticide discussion, and have at least a passing thought as to what exactly has happened to our food we’re indulging in.

But let me ask you – have you ever thought about the soil? What type of soil your food grew in, what its condition is, and whether its health benefits are affecting the visibly perfect food you’re munching?

The Food and Agriculture Organization of the United Nations has declared 2015 as the “Year of Soils” just so people like you and me can get the 411 on healthy soils.

The top points:

-Healthy soils are the foundation for healthy food

-Soils support our planet’s biodiversity; 1/4 of biodiversity to be exact

-Soils help to fight and adapt to climate change

-Soils store and filter water, improving our resilience to floods and droughts

-Soil is a NON-RENEWABLE resource; it’s preservation is essential for food security and our sustainable future

(Food and Agriculture Organization of the United Nations)

A pressing issue that ecologists are discovering is the challenge to rebuild topsoil. Topsoil is a non-renewable resource so the more chemicals and pesticides we transmit the weaker and less efficient it becomes.

Let’s take an example. Say you color your hair every six weeks. You color it red, brown, blond, and any other color that strikes your fancy. After a certain period of time, your hair is going to become brittle, be riddled with split ends, and eventually break off. The beauty of hair is that typically it will grow back.

This is not the case with soil. The more fertilizers we add to perk up the dirt the more its natural elements are neutralized, and once this occurs it’s terribly hard to revive.

Soil is instrumental in carbon flow as that’s what plants live and breathe. Ever since we were little we’ve learned in science class how important it is to diversify where you plant your crops from year to year. However, even with crop rotations, farmers are starting to stumble upon soil that is unyielding no matter what method they try.

Dr. Christine Jones is a soil ecologist who has spent years studying the link between carbon and healthy topsoil. She explains that all of the fertilizer and pesticide use has interrupted the carbon cycle. Farmers start out with the best intentions, but all of these chemicals are breaking down the billions of microorganisms that are crucial to soil.

But there is an even bigger issue that’s resulting from man-made fertilizer; plants have easy access to food, and therefore they no longer need to exude carbon (Christine Jones).

So, now that we know the problems what can we do to fix it?

Permaculture – it’s the latest buzzword for preserving soil.

Permaculture is a creative design process based on whole-systems thinking using ethics and design principles. It helps us to mimic the patterns and relationships we can find in nature and can be applied to all aspects of human habitation, from agriculture to ecological building, from appropriate technology to education and even economics (Permaculture Principles).

I know we all love the earth and the wonderful things it has given us, but we just need to educate ourselves a little more about how we can efficiently take care of and restore the soil which produces so much for us.

The earth is such a precious gift, and we need to take advantage of it. Bring your concrete jungles to life with potted flowers and plants, take your children out into the wild, and experience the rain. First-hand experience will harvest a greater appreciation, in turn making you care more.

When using renewable resources remember its value, not only to us but to the entire ecosystem.

We’re not the only consumers of the environment. Look at the caterpillar or the apple orchard. Everything is interconnected, and one careless move causes a chain effect. Not only should you value the diversity of the environment, but you should also make a conscious effort to utilize all the moving parts. Whether it’s from utilizing an entire broccoli plant to leaving a slug in its habitat. Not everything is going to be aesthetically pleasing, but it’s important to consider more than your immediate comfort.

When you have healthy soil, you have healthy food. If you’re growing vegetation in polluted soil, the finished product is going to be tainted as well. Healthy soil equals healthy living, and of course we want this to be accessible for our future generations. So take time to think about what you’re digging into and how you’re nourishing it. Spread the word, and our world will reap the benefits.

Categories
Nosh

Move Over, Blueberries – There's a New Super Fruit in Town

Do you ever get tired of seeing the superfood lists that keep popping up on your social media newsfeed or on news websites? I admit that I am sometimes tempted to hide those posts because they seem to show the same foods over and over.

Take avocados for example. Those green nubby things are on almost every superfood list I see.

For a long time, I hated (or thought I hated) avocados. So when I saw them on a superfood list, I rolled my eyes with a silent, “Yuck,” to myself. Fortunately, I matured and decided it might be a good idea to actually finally try them and see what the fuss was all about. To my surprise, they were actually pretty good. I liked them in guacamole, on salads, and in smoothies, but not in brownies. That one was just a little too far out there for me.

But do they really deserve to be on almost every single superfood list? After all, other superfoods are good too. Like almonds, chia seeds, and blueberries.

Turns out, avocados really might be the new “super” superfood. They are more than just a green food to mush up and serve with Mexican food. They are actually extremely healthy for you, good for weight loss, and versatile to boot.

In doing some research, I found out that avocados are actually a berry and not a vegetable as you might assume. I would understand if you thought they were a vegetable because they are green. Not that it matters in terms of nutrition, but it is always good to have your facts straight.

Nutritional Superstar

When I was losing weight, I learned that eating foods packed with healthy nutrients made me feel better and were good for my weight loss. Avocados certainly fit that category. The World’s Best Foods website says, “There are very few Daily Recommended Intake (DRI) vitamins or minerals not found in avocados.”

Of particular interest to me as someone interested in weight loss is the low sugar and high fiber makeup of these healthy fruits. Half an avocado has almost 6 g of fiber and less than a gram of sugar. As someone who loves sugary foods, eating something with low sugar helps me control my cravings for brownies or other junky foods.

The nutrients in avocados help control your blood sugar and the fats have been shown to be beneficial for your heart’s health. When you eat avocados with lower fat, yet healthy foods such as salads, your body is better able to absorb important carotenoids. Carotenoids, in case you didn’t know, are plant pigments your body uses for immune function and disease prevention.

I know it is complicated, but it does help you see why avocados surely belong on the list of “super” superfoods.

The Calories and Fats Work for You

Calories are a concern when trying to lose weight.

The avocado has calories just like any other food, but the calories can work for weight loss.

·      A whole avocado without the seed has 322 calories and 29.5 g of fat.

·      A single cup of avocado slices has 234 calories and 21.4 g of fat.

·      Avocados have 13.5 g of fiber in a whole avocado and 9.8 g in a cup of slices.

If you are like me, you probably will not eat an entire avocado. Half an avocado has about 161 calories, which is a fraction of your overall calories for the day. The fat in the avocado is mostly healthy monounsaturated fat, which helps keep you full.  It’s a win-win all around.  

Thinking Beyond Guacamole

Guacamole is the most obvious use for avocados, but there are numerous options beyond guacamole. We like them in fruit smoothies, on a green salad, in homemade salad dressings, and as a way to add creaminess to soups. I tried grilling them once but that did not work out very well. I probably did something wrong that you wouldn’t do.

Avocados really do belong on the superfoods list. I promise not to roll my eyes the next time I see this familiar food on the inevitable superfoods posts that will surely scroll across my news feed today or tomorrow.

Categories
Wellbeing

Why Staying In A Dead-End Relationship Is The Best Thing You Can Do At Any Age

Relationships. Relationships are sticky and can end with joy or bitterness; sometimes both. You know what’s worse than your typical relationship? One that’s doomed for failure. Have you ever fallen victim to the dreaded dead-end relationship? You couldn’t imagine life with him, but you couldn’t imagine it without him either. It just seemed easier and, quite frankly, it was comfortable to stay on the path you were going. Routines are nice, but little did you realize how your happiness was slowly bleeding away.

But finally, enough is enough.

When you finally escape from that downward spiral you can take a breath of fresh air. Everything has a rosy hue. No longer do you have to stress about what you’re going to wear, how long you’ll be out with friends, or if you’re just in a bad mood. Life instantly becomes better and easier. Of course, you’re going to miss the comfort of knowing someone’s there and invested, but you’ll feel like you’re getting a new chance at life. Three months to three years…it’s a LONG time to be in something that you know is going to end.

Now’s the time to rediscover yourself. If you’re honest, you’ll admit that you had morphed into his identity. Once it was ‘DanAndAmy,’ and now it’s just Amy. You’re no longer identified by your partner; you’re identified as yourself. 

Did you REALLY want to go to P.F. Chang’s, or would you rather have ordered Dominos and stayed home with your friends drinking wine? Should you keep your long hair or chop it off? Are you REALLY an outdoor person? All of a sudden you’re  faced with an identity crisis, but it is the sweetest crisis yet.

How many of us get the opportunity to rediscover ourselves? You’re about to pass  on that ice cream cone but then realize you don’t care if you aren’t a size four. You realize you’re not satisfied staying at home during the week and decide to go out every day, or you may realize that you’d rather lay in bed binge watching House of Cards. So skip the camping trip and go on the yoga retreat. It feels good trying new things and being honest whether you enjoy them or not. You have no one to impress but yourself.

No only do you get to become reacquainted with yourself, but you can be unabashedly selfish. If you want to move across the country for your job you can without it being ‘a thing.’ You don’t have to budget your paycheck so you can go visit his family, and you don’t have to plan your next vacation around anyone but yourself. And you know what else? You can go ahead and eat that last slice of cake.

P.S. You’d be lying to yourself if you didn’t really just enjoy every last bite.

But most importantly, your newfound freedom teaches you how to be alone. It’s scary to rely on yourself when you’ve gotten into such a habit of having a co-pilot. It’s even scarier to realize you’re not going to have those cozy date nights for a while. We’re creatures of habit and when our world gets rocked anything but the norm is going to scare us.

Although there is so much to be gained  you’re not going to get off without feeling some sort of sadness and regret. When time has set in you’ll began to cringe at your ignorance and lack of backbone. It’s inevitable. It’s happened to all of us at one time or another.

So what happens?

You’ll begin to play the ‘what if’ game. What if you had ended it sooner? Where would you be today? Why did you let him hold you back for SO LONG?

Fortunately, I’m writing to you. I’m about to talk some sense into you – Stop running away from the miserable memories and delve back to the good parts.

It worked, didn’t it? If not it’ll take time, but you have to keep trying. 

Look at it this way – You’d never have traveled across the country like you did, vacationed overseas, tried white water rafting, or even appreciated the little things like a starry night. You may have even formed some meaningful relationships through him, a few which you could quite possibly still maintain to this day.

It can be almost painful to admit that there were some good times. Of course, there will have been so much hurt and anger that negate the good times. If there wasn’t these negative emotions you’d still be together.  

Dysfunctional relationships are incredibly eye-opening. They help you rediscover yourself and grow. You end up becoming reborn into a better version of yourself. You become more confident, know what you will and won’t tolerate, and, next time, you won’t be afraid to say goodbye.