Month: September 2015

Categories
Wellbeing

Will More Sex In Your Marriage Lead to a Healthier You?

One of the most difficult conversations you can have with your long-term marital partner is about sex. It’s hard enough to talk about the quality of sex, but even harder to discuss quantity. As a result many couples suffer silently in sexless marriages, and wonder if the amount of sex they’re having is “normal” or something to worry about.

If you’ve been living in the camp of worry you can feel a bit relieved by a recent research study from The Austin Institute for the Study of Family and Culture which showed that married Americans reported having sex an average of 1.2 times per week, or just about five times a month. Even if this sounds like more than you’re currently having in your own marriage, it’s very clear that most couples are not ravaging each other on a regular basis even though they may want you to think that. In fact an earlier study revealed that about 15 percent of married couples have not had sex with their spouse in the last six months to one year.

We of course can contribute the lack of sex to many factors including, age, length of marriage, whether there are children involved, and even cultural factors. It’s also fairly common knowledge that the amount of sexual engagement in a marriage ebbs and flows throughout the life of the relationship with the average going way down during childbearing years and way up in the beginning when lust is the driving force.

As human beings we are driven to procreate, and thus have sex. Even if that sex doesn’t produce a child, we are evolutionarily wired to seek a mate and work toward that end goal. Once a baby is conceived the purpose for sex (at least in the primitive brain) shifts and is dependent on desire not procreation. For childless couples the drive will be the same even though a baby is never produced. However, research has shown that couples who don’t have children tend to be happier overall with their marriages, which could be due to a continued drive for sexual intimacy or the lack of stress that children at to a marriage.

It’s clear from the research and from what we know about normal human behavior that a reduced amount of sex is pretty standard, but is a marriage without sex healthy?

It may seem obvious that more sex would always be better for a marriage, but that’s not necessarily true. There are many forms of intimacy and sex is just one. It’s also true that sexual intimacy can serve as a replacement for emotional intimacy, which is equally if not more important.

Pros and Cons

Consistent sex in a marriage ensures a sense of connection and closeness, and a feeling of satisfaction. Being sexually fulfilled is a natural human necessity and when there is a lack in this form of intimacy it opens up space for other outlets leading to infidelity or other sexual encounters. Research has shown that both men and women report greater sexual satisfaction and higher levels of overall relationship happiness when they have more sex.

However sex in marriage is often more about quality than quantity. A lot of disconnected and unsatisfying sex is probably less healthy than infrequent but fulfilling sex. If a partner is satisfied sexually it doesn’t mean they are feeling satisfied overall with the marriage. However satisfaction is a key element because satisfied couples have sex more often and frequent sex leads to increases in sexual satisfaction. It’s also possible that a highly sexual marriage could be too much of a good thing. If the marriage is solely based on this type of connection, and it disappears or can’t be sustained, then the couple may have trouble finding other ways to connect. Many couples base their relationships on sexual chemistry only to find that this was the only common denominator.

Less sex in a marriage can ultimately lead to divorce, but a research shows that even when couples are unhappy, and are having less sex as a result, they are likely to stay together because of social expectations, or because they had children they were raising.

Fit or Flop

Consistent and satisfying sex in a marriage is definitely a fit. Having a sufficient amount of sex is a basic human need, and research confirms that sex in marriage is essential for a person’s health and wellbeing. It’s also an important factor in each partner’s level of overall happiness. Regular sexual activity in marriage is correlated to personal satisfaction, and both men and women report higher levels of overall relationship happiness when they have more sex.

Couples who have more sex live longer, have improved immune systems and lower their risk for many diseases, including cancer. The act of sex itself has also been shown to improve sleep and mood.

The amount of sex is completely negotiable however. As long as both couples agree that the amount of sex is satisfactory then there shouldn’t be a problem. When one partner becomes dissatisfied or frustrated with the lack of sex than the issue should be addressed for the marriage to remain on track.

Resources

http://relationshipsinamerica.com/relationships-and-sex/how-common-are-sexually-inactive-marriages

http://www.theguardian.com/society/2014/jan/13/childless-couples-happier

http://www.scienceofrelationships.com/home/2011/5/26/what-are-the-health-benefits-of-sex-theres-an-app-for-that-s.html

http://well.blogs.nytimes.com/2009/06/03/when-sex-leaves-the-marriage/?

Categories
Sweat

Pilates Or Yoga: Which Practice Is For You?

Are you trying to decide between taking a Pilates or Yoga class? Are you confused about the differences between the two? Pilates and Yoga are similar practices in that they both work strength and flexibility, but their differences are also numerous.

Let’s start at the beginning, The Pilates Method began as a form of rehabilitation, increasing muscles strength and flexibility in the body.  Pilates originated in Germany in the mid-20th century.  Yoga originated in India and is more than 5,000 years old.

Yoga classes tend to vary based on the style of the practice being taught.  Classes are created through a combination of postures, sequences, and variations.  And of course, there is part of Yoga class that everyone loves, Shavasana. That moment where it is you, your mat and your breathe, the end, you know you have made it through class!

Pilates classes are often considered more structured with a typical class repertoire.  The Classical Pilates Method has five levels of exercises from beginner through to advanced levels work.  The repertoire will vary depending on if you are taking a Pilates Mat or equipment class.

If you are looking for a grounded, meditative workout you may lean more towards a Yoga class that comprises static stretching-holding postures for a length of time to stretch muscle groups.  With The Pilates Method you will experience dynamic stretching, slow and controlled movements that stretch and strengthen muscles simultaneously.

Both practices incorporate the importance of breathe work.  The Pilates Method teaches natural breathing patterns coordinated with each movement and exercise.  Inhaling through the nose, exhaling through the mouth. While Yoga breath work is taught as a technique to create and move energy through the body.  The breath is inhaling and exhaling through the nose to build energy and warmth in the body.

For me, the main difference between taking a Pilates or Yoga class is that with The Pilates Method, the emphasis is on using the deep abdominal muscles and pelvic floor while the body is in motion.  While Yoga focuses more on anatomical alignment of poses.

I think The Pilates Method and Yoga are a good balance, and personally helps to push my Pilates practice further.  On the days I am need to be more grounded, Yoga explores the body, mind, spirit connection and can be more meditative.  With The Pilates Method, the focus is on how the connection between the mind and body helps with everyday life.  My favorite part of any Pilates class is when you leave with the sense of standing taller from a stronger core, now that’s a great class!

With both Pilates and Yoga classes of there are numerous benefits to each one. Let’s take a look at Yoga first; you’ll enjoy increased flexibility, muscle strength and tone, improved vitality, cardio and overall health.  With Pilates you’ll improve overall muscle, core strength and stability, improve posture, balance, and flexibility, and decrease everyday aches and pains.

Though The Pilates Method and Yoga have some key similarities, they are two very different practices.  The best way to find out which one is best for you is to try out several classes in each practice.  Mix and match between Pilates mat and equipment classes. As well as between Yoga Flow, and Hot Yoga class.  Who knows, like me, you may find that you love both practices, and are able to incorporate them both into your workout repertoire.

Categories
Nosh

Butter vs. Margarine: The Showdown

There is a lot of confusion permeating the aisles of supermarkets across the country, but perhaps none quite so palpable as that felt when standing between the packages of butter and margarine in the cold, far reaches of the store. One decade, we are encouraged to replace butter with margarine. The next, it’s the very opposite. There are butters blended with oils, oils blended with other oils, infused butters, vegan spreads, local butter, whipped butter, and more marketing hype than the average shopper can even hope to digest.
To answer this butter-versus-margarine question, we have to consider why butter was vilified in the first place (and whether it’s still valid), and why margarine has recently fallen from grace (and whether those claims are warranted).
Butter’s downfall was its saturated fat content, which became the scapegoat for cardiovascular concerns after Ancel Keys’ research in the 1950s’ linking saturated fat to high cholesterol and heart disease. Since then, we have been taught that we need to replace the saturated fat in our diets with unsaturated fats.
Coincidentally, margarine starts as an unsaturated fat (generally a vegetable oil, which is code for corn or soybean oil) but must be tampered with a bit because unsaturated fats are liquid at room temperature. For margarine to compete with butter in the American kitchen, it had to be the same, spreadable consistency. The tampering that scientists did was hydrogenation, a process that alters the chemical structure of an unsaturated fat to make it look and act more like a saturated fat (butter).
What we did not anticipate, however, was that hydrogenation would actually create a third type of fat: the trans fat (dun dun dunnn). Trans fats are now known to be much worse for our health than saturated fats were ever thought to be. (Tip: read up on trans fats here). The short version of the story is this: margarines made with hydrogenated oils (a.k.a. trans fats) are far worse for your health than butter.
Problem solved, Q.E.D., butter is better than margarine…right?
Not so fast.
Margarines used to contain hydrogenated oils, but companies know that consumers don’t want them in their products, and the FDA has ruled that by 2018, they have to be out of the food supply, anyway. Some have replaced the hydrogenated oils with mono & diglycerides, which can be a sneaky way of hiding trans fats in a product, but manufacturers aren’t required to disclose that information, so it’s hard to tell.
Others, however, don’t, and actually contain pretty straight-forward ingredients. The brands on the shelf that market themselves as being “simple” or “pure” are actually not that bad, and this coming from the dietitian who, full disclosure, spent years on a crusade against margarine. Look for a margarine with a higher total fat and calorie content (this is important; fat is not to be feared), but a much higher emphasis on monounsaturated fats, as opposed to saturated fat (like in butter) or polyunsaturated (like in vegetable oils). The ingredient list should short and pronounceable without a chemistry degree.
So maybe these select few margarines are not particularly worrisome, but are they better than butter?
Ten years ago, I may have (begrudgingly) said yes. They are still more processed than butter, but butter’s saturated fat content would have driven me away. However, more and more these days, Keys’ research is being called into question. Saturated fat, in fact, may not be as strongly linked to heart disease as we once thought. Before you go reaching for that stick of butter, though, keep in mind that even if some of a food can fit into a nutritious diet, loading up on it is not the wisest choice, and large amounts of saturated fat are still not recommended. It is also important to note that not all butter is created equal, and to get the most ideal breakdown of types of fats, you want to look for those pricey sticks made from the milk of pasture-raised cows.
(I have to pause here to acknowledge all the readers falling out of their seats trying to get me to bring up coconut oil as a third alternative. Honestly, it deserves its own article, not a 250 character footnote in this one. Another day, my friends. Another day.)
Really, the answer is not so much “which is better,” but rather, which will you enjoy more in small quantities? This is key. Whichever you choose, select the highest quality possible to maximize benefits and minimize drawbacks, and no matter what, use it sparingly. Nuts, seeds, and avocados are more nutrient-dense and less processed than either spread. Try baking cookies with well-mashed avocado instead of butter, or spreading your morning toast with a little almond butter. These are the real answers in The Great Fat Debate.

Categories
Nosh

Vending Machine Foods to Avoid Like the Plague

Vending machines are located in the most convenient places. Offices, airports, bus terminals, school campuses, strip malls, and right on the street in some cities. Too bad they are mostly filled with junk foods that are not only bad for your health but terrible for your weight loss efforts.

Before I give you my list, understand that I was not always averse to vending machine foods. When I worked in a bank, the vending machines were located just a few short steps from my office. I visited them at least once a day and never picked any of the healthy options. I always went for the high fat, high sugar, high sodium snacks and I paid for it in terms of my weight.

Here are eight foods to never eat from a vending machine for your health and weight.

1. Orange Crackers

After candy, my favorite choice in the vending machine was those orange colored crackers with peanut butter. You may be lulled into thinking these are a good choice because of the peanut butter. Don’t be duped. These cracker packs have an average of 210 calories, 10 g of fat, and 260 mg of sodium.

2. Sodas

Skip the soda completely when walking by the vending machine. Most sodas have about 250 calories per 20 ounces. Say “No,” to the diet sodas as well. Diet soda may cause you to crave sugary foods, contains unhealthy artificial sweeteners, and has no nutrients.

3. Pastries of All Kinds

Many vending machines sell pastries covered in frosting, sprinkled with sugar, and full of calories. Those pastries often have 200 calories per serving and give you no lasting energy or nutrients. And no, heating them in a toaster does not reduce the calories.

4. Candy

Candy was my favorite item to purchase at my office vending machine. Avoid chocolate bars, M&M’s, and every other type of candy. If you find yourself weakening, look up the calories in a Snickers bar and remind yourself that 270 calories on junk is unnecessary and a bad weight loss choice.

5. Diet Cookies

With the increasing awareness on the part of consumers concerning calories and healthier food options, some companies put diet cookies in their vending machines. These cookies, which usually have four in a pack, contain artificial ingredients, an average of 120 calories, and 18 g of sugar.

6. Granola Bars

There are some exceptions to this rule, but most of the granola bars in vending machines are highly processed, full of sugar, and lacking in real nutrition. Familiarize yourself with the brand of granola bar offered and make a knowledgeable choice.

7. Chips

No one needs chips, especially if you are trying to diet. Chips have an average of 160 calories per ounce, and many vending machine chip bags contain 1.75 or 2 ounces. Chips give you unhealthy fat, high amounts of sodium, and do not fill you up.

8. Cookie Packs

Skip the non-diet cookie packs as well. A single chocolate chip cookie has an average of 80 calories and a package of mini cookies averages about 250 calories, according to the USDA Nutrient Data Laboratory.

As you lose weight and seriously think about how the foods you eat impact your health, I know you will be able to walk past the unhealthy food in the vending machines and remember the days when you thought those foods were tasty and good.

Categories
Wellbeing

World's "Ugliest Woman" Motivates Women Around The World

Beauty is in the eye of the beholder. This a mantra many of us have said, wishing it to be true. It typically takes people till they’ve reached college to find a state of self-acceptance; some never reach this point. High school bullies are nothing to laugh at, their words can be more damaging than a physical blow, but somehow we make it through. For better or for worse we end up on the other side. But can you imagine, for just a moment, being told you were the ugliest human being on the planet. Not only by a classmate but by a complete stranger, over YouTube no less. So imagine, a person has just verbally ousted you as the ugliest person in the world and to your horror you realize there are over 4 million views with thousands upon thousands of comments agreeing with this antagonist. How could you possibly recover from such a traumatizing event? Well, Lizzie Velasquez not only recovered but she flourished. 

Lizzie Velasquez is a 26-year-old woman suffering from Marfan Syndrome and lipodystrophy. These are disorders where you’re not able to gain weight, suffer from premature aging, and a field of other problems. When Lizzie was just 17-years-old she was on YouTube for a school assignment. She clicked on an eight-second clip of “The World’s Ugliest Woman,” and didn’t realize this woman was her till it began. “Why would her parents keep her?” and “Kill it with fire,” are just some of the horrifying comments she read below the clip. She couldn’t stop with just one; she ended up reading all of the thousands of comments not talking to friends or family about it for days, due to her shock and deep sadness (BBC).

“It was a long process of being really sad, then being really angry, then saying, ‘I need to take this into my own hands. How can I turn it around?'” she said. ” It was scary. But I wanted to have control over what I showed people who I was” (ABC).

Lizzie’s entire life has been filled with situations like these. When she entered elementary school she had no idea kids would treat her differently and had to navigate, as a six-year-old child, the way to brush off negativity and move on. She attributes her success in large part to her parents who have felt nothing but unconditional love since the day she was born. Even though they were told that she wouldn’t live long and would need constant care that did not deter them from treating her like a normal child. They were the ones that encouraged her to be in cheerleading, to go to the mall, and to just live life as she should. So when Lizzie discovered this horrible video she only had one option – to prove everyone wrong (ABC).

After the mourning period, Lizzie began formulating a video response. This response reached thousands of people, and nothing but positivity flooded her newsfeed. This led her on a quest to learn public speaking and ultimately inspired her documentary “A Brave Heart,” which ended up premiering at SXSW. 

“If I ever see that person [who made the video] I would jump on them and give them the biggest hug in the world and tell them, ‘Thank you for bringing the best thing that has ever happened to me in my life,’ ” she says. “That video changed everything and it has given me the platform that I have now to be the voice for anyone who’s ever been bullied – and not just myself” (People).

Can you imagine having that type of attitude? It’s something that’s almost incomprehensible. Her YouTube channel now has more than half million subscribers, and she has positively impacted thousands of women. She receives emails daily from young girls and women who struggle with a range of issues, whether it is image, bullying, or just general unhappiness. They thank her for her positive spirit and have let her know how she has touched their lives and helped them reach a complete 180. Her range of activism goes further than her YouTube channel; she had a TED Talk and has teamed with Tina Meier whose daughter Megan took her life after being ruthlessly bullied online (BBC). 

Lizzie Velasquez is an incredible inspiration to every single female in the entire world. She suffers from painful physical ailments on a daily basis and somehow maintains her positivity. Mix that with brutal public criticisms and Lizzie could very well be a superwoman. Her love towards those who have shown her nothing but criticisms is incredible. Take a moment to search your heart and soul and imbue your actions with some of her unyielding love and positivity. 

Categories
Lifestyle

3 American Cities Are Now Running Completely on Renewable Energy

Imagine if the United States was run entirely on clean, renewable energy. This could someday soon be a reality. A study by a Stanford University professor Mark Z. Jacobson, a professor of civil and environmental engineering at Stanford, and his colleagues, has outlined how each of the 50 states can make the transition to renewable energy by 2050.

According to the plan there would be significant upfront costs, but over time the costs would be roughly equal to the existing price of the fossil fuel infrastructure, maintenance and production.

Making the switch to renewable energy would significantly reduce air pollution, which has been linked to the deaths of approximately 63,000 Americans each year. Renewable energy would also eliminate greenhouse gases produced by fossil fuel.

Three cities have already paved the way by showing that the transition to renewable energy can be a reality.

Burlington, Vermont

Burlington, Vermont is the first large U.S. city to run entirely on renewable energy. With the switch to renewables, Burlington residents are only using renewable resources when they power up their electronics.

Their electricity now comes from solar, wind, hydroelectric and biomass sources. Vermont has a statewide goal of getting 90 percent of its energy from renewable sources by 2050, including electricity, heating, and transportation.

Greensburg, Kansas

Greensburg, Kansas is a city that truly lives by the motto “If you take care of the land it will take care of you”. In 2007, Greensburg, Kansas was hit by a monstrous tornado that killed 13 people and injured more than 60 others. Over 95 percent of the structures in the town were demolished. As the citizens began to rebuild they were determined to build a better infrastructure and developed a long-term recovery plan which included 100% renewable electricity. They have achieved that goal and more, making Greensburg, Kansas “America’s greenest little town.”

Aspen, Colorado

Aspen, Colorado is the third US city to receive all of its power from renewable sources. The city is gathering much of its energy from wind and hydroelectric, with a smaller portion coming from solar and geothermal. Aspen had been using about 75 to 80 percent renewable energy and finally committed to 100% renewables in August, 2015. The city receives its wind energy from wind farms in Nebraska and South Dakota.

As Scientists continue to warn us to stop using fossil fuels and start using 100% renewable energy, these three cities are leading to charge. Other global cities and towns are also positioned to become leaders in the clean energy field in the near future. There’s no question that the shift towards renewable energy has begun and it’s exciting to see where it will ultimately go as many more join the movement.

Categories
Sweat

Fall Is Finally Here—Watch Out For These 8 Unhealthy Setbacks

I am thrilled by autumn’s arrival. Sipping a warm latte while taking a walk down a colorful tree-lined street, wrapped in a cozy sweater and riding boots? Uh, yeah! Sign me up.
There’s a whole lot to love about the current season. Football games. Halloween. Thanksgiving. Cozier clothing. Comfort foods. Bonfires. Cuffing season. Cool weather and hot drinks. Mmm. Cheers!
…But hold up one sec. Before I wax poetic about autumn’s delights, did you notice the common thread in that list? Every single item I mentioned has the potential to derail your health goals. No good thing comes without a price, right?
Luckily, I’ve got you covered with a few easy-to-follow guidelines. Let’s break down the ways and times we compromise our diet and fitness regimens as the weather cools down—and how to avoid that fate, while still enjoying some fall favorites.

Football Games

Trap: Football food isn’t exactly forgiving. Tailgates and viewing parties abound during game time and pre-game festivities, complete with beer, wings, burgers and hot dogs, loaded potato skins, fatty “salads” that do nothing for your waistline.
Fix: Offer to bring your own dish along, and make it something healthy—like a plate of fresh-cut veggies, or a grilled-chicken salad. Stick to one indulgence. It’s beer or a few loaded potato skins, not both.

Warm Drinks

Trap: A Starbucks cup is practically a fall accessory in its own right. However, tons of the contents in that little white cup are sugar, calorie and fat bombs. From pumpkin spice lattes, to mochas and hot cocoa, warm drinks can run you up toward 400 or 500 calories if you’re not careful.
Fix: If you want your favorite coffee-shop beverage, order up that chai tea latte (YOLO, right?). At the same time, that specific order should be the exception and not the rule. On a regular basis, stick to nonfat lattes with flavorful spices cinnamon and nutmeg, the array of nutrient-rich teas available (from peach to ginger) and all the killer seasonal coffee roasts (holiday blends and pumpkin are comin’). It’s warming up the smarter way.

Cold Weather

Trap: First of all, it’s not as easy to get motivated for your workout when temperatures are taking a nosedive. Secondly, it’s easier to hide that extra five pounds under a big, roomy sweater instead of the bikini—or so you rationalize.
Fix: Start budgeting for your winter workouts. If you can exercise outside most days in the summer, save your gym or yoga membership for the months you’re stuck indoors. Beautiful weather is motivation enough to get an outdoor workout in the summer. In the winter, if you’re paying for that workout, you’re more likely to follow through. And don’t just stick to cozy oversize clothes and leggings during the winter. Wear jeans and trousers once in a while to make sure they’re not getting hard to zip into. It’s checking your health status without obsessing over the scale.

Bonfires

Trap: As a midwest girl, I’m well-acquainted with the bonfire get-together. These casual affairs are usually coupled with a lot of eating and chatting—and not much activity. It’s easy to tip back a few beers, cook up some s’mores and dogs, indulge in some cocoa and totally bust your calorie bank every weekend.
Fix: Mix it up! Suggest a corn maze or haunted house to your crew, so you’re moving instead of eating. And no more than one s’more or cup of hot chocolate. If you must eat something sweet outside that, roast up another marshmallow. At 25 calories a pop, they’re not packing nutrients, but they’re also not packing on potential pounds.

Comfort Food

Trap: I get it. When the weather cools off, that creamy, cheesy soup is way more appealing than a cold salad. But in the fall and winter, one cannot (should not) live on mashed potatoes and mac n’ cheese alone.
Fix: Steam or bake your veggies, so feel warmed and satisfied while still getting your daily dose of key nutrients and fiber. Also, sub those comfort food favorites for veggie-based alternatives like spaghetti squash, cauliflower mashed potatoes or eggplant pizza crust (at least sometimes). When you’re noshing on the real deal, make sure it’s a side and not the main event. The key word is portion. Half a cup is enough to satisfy, but not overindulge.

Cuffing Season

Trap: It’s a truth universally acknowledged that many seek out relationships in the fall, leading into the holiday season. If you’re going on dates and getting serious with a special someone, it’s easy to drink a little too much, eat a few too many restaurant meals, and put on some unintended “happy weight.”
Fix: Go ahead, get lost in love! Just don’t lose sight of your health goals. Plan active dates where you’re working out together, or at least walking—apple-picking, pumpkin patches, corn mazes, walks in the park—and build healthy meals at home, like a batch of broth-based veggie soup or roasted Brussels sprouts. (Cooking together real bonding, my friends.)

Halloween

Trap: You might be an adult, but that doesn’t mean Halloween has lost its appeal. Whether you’re a parent picking at your child’s enormous mounds of candy, or you’re at a party with fancy spooky cocktails and sweet treats—you’ve got to be careful around October 31.
Fix: Set limits. The week of Halloween, stick to the rule of one per indulgence per day. If you’re attending a party, you get one cocktail or one dessert. Choose wisely. And if you’re noshing on candy at home, give away or set aside everything you don’t absolutely love. If you’re a Twix and Snickers fanatic, but think fruity stuff and M&Ms are just meh, you know what’s hitting the wayside—and then, again, one sweet treat per day only, and it stops the week after Halloween. No noshing until that candy is finally gone by, say, mid-April.

Thanksgiving

Trap: While the table is likely lovely and overflowing with heavenly comfort foods, Thanksgiving might be the worst health trap of the season. Not only do we overindulge on the day, but we’re also likely to retain oodles of leftovers. Ah!
Fix: First, you want to enjoy yourself—but make it your goal to feel comfortable by day’s end and not stuffed. Pick one or two indulgences at the table—like sweet potato casserole, mashed potatoes with gravy, pecan or pumpkin pie—and stick to taste-testing portions of the others. Try to fill your plate with lean cuts of turkey, salads, and veggies like corn and green beans so you don’t overdo it on the caloric stuff. If you’re the host, send leftovers out the door with each guest. It’s the generous thing to do, and you’re saving yourself from temptation in the fridge for days to come. And at the end of the day, no matter what happens at the table? You let it go, and start fresh tomorrow. Diets are not made in one day, so don’t let any “mistakes” get you down.

Categories
Lifestyle

Learn How To Shop To Prevent Excess Food Waste

We’ve all been there.

You make your weekly, or perhaps monthly, trip to the grocery store and stock up on food. But you misjudge just how much you need and what you’ll actually eat. Then you’re put in the position of throwing away food that was perfectly good a week ago. Food you paid good money for. 

This is more common than you think. Each year, Americans waste an estimated 40 percent of food they’ve purchased. Family households are responsible for a significant portion of that waste. One study estimates that it’s the equivalent of throwing away $165 million a year. 

There’s a solution, but it might sound counterintuitive: Shop more. 

Victoria Ligon, a researcher at the University of Arizona, said most Americans only worry about how to limit food waste once they’ve already gone shopping. However, Ligon believes people need think more about potential waste before they go shopping–not after. 

In her research, Ligon tracked shopping and food preparation patterns, interviewed participants, and followed food diaries to gain greater insight into the mind of shoppers. It became evident that Americans aren’t shopping frequently enough. 

Americans tend to be price sensitive when it comes to food. That leads to many people buying groceries infrequently in bulk at stores such as Wal-Mart, Costco, and Sam’s Club. In other words, we’re just looking for the best deal.

Consequently, shoppers over-buy because they don’t tend to think about the cost of wasted food while shopping. A study by the Natural Resources Defense Council (NRDC) noted that food has become relatively cheap and available. So much so that many shoppers don’t think it’s a big deal if a little gets thrown out.

The $165 million figure indicates that it’s a very big deal, though. 

If you really want to eliminate waste, look to Europe. Across the pond, they have a market culture rather than a supermarket culture. People tend to shop for groceries every day or every other day.

Instead of stockpiling food that will potentially go bad, buy only what you’re going to eat that night or the next day. Go to the grocery store and see what looks good. Find produce that’s fresh and in-season. Swing buy the meat department and see what’s on sale. Typically, meat gets marked down significantly as it approaches its sell by date. That means savings for you!

The biggest obstacle to this sort of shopping is the perceived hassle. Why make five to seven trips to the store when I can make one? Well, stopping by the store for a few things is a lot different than lugging a cart around for an hour or more. If you’re only grabbing a few things, each trip should be relatively painless. 

Granted, this assumes you actually have time to spare before or after work each day. If you do, try changing your shopping routine for a week.

You may never step foot in a warehouse-style store again. 

Categories
Wellbeing

Sleep Paralysis: Not as Scary As You Think

There have been many mornings that I’ve awakened to find my brain alert but my body unable (or was it unwilling?) to move. I always attributed it to a slow waking process and I wasn’t far from the truth. Those mornings never really bothered me, even though there have been a few over the years when that slow waking process took what felt like hours.

There was one instance, however, that really freaked me out. A few years back I was having a lot of trouble sleeping and also suffering from fatigue during the day. One of my doctors had me try a new sleep medication to see if it would help. I slipped this little pill under my tongue and let it dissolve and I soon dissolved away into dreamland. The problem was when I woke up about two hours later feeling as if someone had mummified me. It literally felt like someone had tied ropes or cloth around my entire body. I laid there in a panic, because even though I was fairly sure it was a side effect of the medication I had no idea how long it would last. Needless to say that was the last night I took that medication.

Whether it’s the slow waking or the sense that you are tied up, have an elephant on your stomach, or that you are being attacked. Sleep paralysis isn’t uncommon and it’s closely related to night terrors.

Past theories about sleep paralysis have covered everything from hallucinations to evil spirts stealing your soul. But, don’t worry the truth about sleep paralysis is that it’s nothing to worry about and a completely normal part of waking up. Chances are that it occurs to some degree every morning but that most of the time it is over before you can even acknowledge it.

When you sleep the pons (the part of your brain that controls movement) sends out signals shutting down movement. This is to protect you and those around you. Can you imagine if you acted out all those crazy dreams you have? You’d likely wake up covered in bruises (and so would anyone around you). A few of us have problems with those signals being sent properly and that can result in sleep walking, eating, driving, or even punching and kicking in your sleep.

When you wake up it takes a bit of time for your brain to send signals out to all the nerves and muscles in your body letting them know that they should also wake up. The conscious part of your brain wakes up first, then it sends signals to your spinal cord telling it to wake up. It’s during that interval between the two that you will likely experience sleep paralysis. Once those messages are delivered to the spinal cord and it wakes up, you can move normally and all is, once again, right with the world.

So, the next time you wake up and start freaking out that you can’t move a muscle, don’t worry. You won’t be paralyzed forever. Chances are that by the time you’ve even fully processed that you can’t move your toes will already be wiggling and your body will be as alert as your mind.

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Lifestyle

Nature-Therapy At Its Best: Prison Teaches Beekeeping To Inmates

Ostensibly, prison is supposed to be about rehabilitation. You would never know it at some institutions, though. But one in Washington is taking that goal to heart. 

And it’s doing it with bees. 

Cedar Creek Corrections Center in Littlerock, Washington is home to a beekeeping program that teaches inmates about green practices and trains them in a skill they can use after rejoining society. The program even works with Olympia Bee Keeper’s Association to fund a beekeeping apprentice certification. 

It’s one of the more coveted jobs inside in the prison and is quickly becoming a great way to build a rapport between the inmates and prison staff. 

“It gives me an open communication line we can talk about and share,” Glenn Epling, corrections officer and program instructor, told the King 5 news station. “It helps me bring something to these inmates that I’m finding out they’re very interested in.”

Many of the inmates didn’t know a thing about bees before working in the program. Now, they can spot diseases, pests, and healthy gathering of pollen. They’ve also learned how to effectively collect honey and wax and turn them into marketable products.

“You have the opportunity to actually advance yourself when you get out of here,” inmate Jack Boysen said. “You have the potential to turn this into a career when you get out.” 

The program is part of Washington’s Sustainability in Prisons Project, which was formally started in 2008 at four prisons. Currently, each of the state’s 12 prisons and around 3,000 inmates participate in the program. It includes environmental initiatives other than beekeeping like butterfly breeding and flower growing. 

Joslyn Rose Trivett, who works for the Sustainability in Prisons Project, said the program is giving inmates hope.

“A lot of the people who are incarcerated are struggling with the feeling of being thrown away and discarded by society,” Trivett said. However, she said the program has shown them, “There is value in every material and every resource and every animal and plant and certainly in every person.”