Becoming an Urban Gardener

Just because you live in a big city (or somewhere else without a backyard) doesn’t mean you can’t get the benefits of freshly-picked produce every day. I’m not talking about the farmer’s market produce (although that’s another way to get fresh veggies). I’m talking about planting your own garden.

It’s actually a lot easier to plant an urban garden than you might think – especially if you have a terrace or patio. Here are a few ideas to get your thought process flowing. Once you’re convinced, all you need is one trip to the home improvement store for some gardening supplies, and you’re good to go. Everyone is always asking "What can you do with a nutrition degree?" Now you can answer: "Make a wholesome and balanced meal from the food in your own garden." That and train people how to live longer and healthier lives.

1. Choose a location for your garden. If you have a terrace or patio, that’s it. If you have a window in an area that gets direct sunlight, consider adding a window garden box. It’ll be easy to maintain and it won’t take up any space in your home. If the first two suggestions won’t work, you can set up a table in front of your best window for your garden.

2. Start small. If you’ve never planted before, you shouldn’t go crazy with a bunch of things. It’s much better to plant one or two plants and watch them grow than to plant a gazillion and watch them slowly die each day (depressing, right?). Keep it small and you’ll be able to give each plant more TLC.

3. Consider planting herbs as your first plants. It’s really great to have fresh herbs around when you’re cooking, and they’re easy to maintain. Parsley, basil, cilantro, sage; plant whatever you use most. Not only will you prove that you have a green thumb, but you’ll also look like a superstar in the kitchen.

Getting Outside of Your Head

When people are trying to get to know you, they often say that they want to “get inside your head.” But, is that really the place to be? I mean, think about what we end up doing to ourselves in there. We’re always putting ourselves down and dwelling on things that we should be letting go of. Heck, we even create scenarios that don’t exist just to have something to stress about.

The fact of the matter is stress is unhealthy. Another fact: We stress out way too often (and usually over things that don’t matter). In order to live a healthier life, I suggest that we try to “get outside” of our own heads sometimes and simply look at the facts. And whatever you do, don’t get out of your head and try to get into someone else’s.

The other day, I was watching an old episode of “The Big Bang Theory” where Penny acted in a way that was completely absurd, but very similar to how we all act in certain situations. Sheldon had lent her money and she obviously couldn’t handle being in debt to him. So, she created a scenario in her own head that complicated the situation even further. Because she felt guilty about owing him money, she expected Sheldon to judge her when he saw that she had bought a hat online and ordered Chinese food instead of making herself a sensible, inexpensive dinner. In her head, he was constantly judging her. In reality (tv reality, anyway), that wasn’t the case at all. But her perception made things weird between them.

Can you think of a situation where you did this? I can certainly relate. In our effort to “get into other people’s heads” we often get lost in our own and cause ourselves undue stress. Most people do it at work. If you're an executive assistant, you might worry that the CEO (your boss) doesn't like you. Or, if you're a paralegal, you might worry about your relationship with the firm's lawyers.

I think part of the cure is to simply recognize the behavior. Are you stressed because someone has actually acted in a way that is unfair to you, or are you stressed because you think you know what the other person is thinking? Next time, do yourself a favor and get the facts before you bother stressing over things. You’ll feel a lot better, and you’ll probably have more productive relationships.

The Importance of Sleep

Today, as I sit here trying to keep my eyes open, I’m thinking about the easiest thing we can do to keep our bodies running smoothly: get some shut eye. Actually, I know it’s not easy for everyone; that’s why there’s a market for prescription drugs like Ambien. But, it’s usually pretty easy for me. The problem is that I just don’t coordinate it well enough. When I know I have to get up early in the morning, I should get to sleep at a reasonable time (say, before 10 p.m.), but I have trouble actually doing it. I end up rolling into bed around 11:30 and it’s probably 12 or 12:30 before I’m sleeping. Then, the alarm rings at 5:00 a.m., and I’m begging for a few more hours.

The fact of the matter is that five hours really isn’t enough sleep for most of us. Everyone’s sleep needs are different, but experts (including many prestigious doctors and my favorite nurse) agree that we should shoot for at least seven hours each night. While we’re sleeping, our bodies are recharging. The liver is detoxifying, and if we give it enough time, we’ll be refreshed and ready for the next day. So, how do we combat sleep troubles without relying on prescription drugs? Here are a few things you can try:

1. Set your bedtime: I know; you’re going to feel like you’re 10 years old again, but this is one of the most helpful things you can do. Tell yourself that you’re going to be in bed at 10 p.m. if you have to be up at five.

2. Make time to wind down: Turn off the television about an hour before your bedtime and just relax. You can read a relaxing book (no Stephen King thrillers), take a bath, meditate or just sit in silence. Being too plugged in right before bed will just make your mind race around like crazy and cause you to sit there winding down when you should be sleeping.

3. Find another place for your pets to sleep: Many people love inviting their cats or dogs into the bed, but if you’re having trouble sleeping, you should rethink this. Just like humans, cats and dogs can move around a lot in the night – which will interfere with your rest, whether you realize it or not.

A Prescription for Fresh Air and Exercise

Because it’s such a beautiful day outside (and I’m stuck inside), I thought I would write a little bit about getting some exercise and fresh air, simultaneously, of course. On days like today, there is absolutely no excuse for anyone to be indoors unless they have to be. Sadly, many of us have jobs and must be tied to a computer (almost literally). Or, maybe you attend classes at a local college and you’re stuck in a stuffy classroom right now. Someone’s got to do it, right? We can’t all go to Kaplan University. Or, can we? I don’t know. I just know I’m going stir crazy right now.

I actually shouldn’t complain too much because I take my laptop outside and work all the time. I’m pretty lucky in that way. I just setup a table outside and get to work. Except when I have to charge my battery (like now). It can be a little hard to see the screen when I sit in the sun, but that’s a small price to pay.

Anyway, I’ve been kind of shrugging off exercise lately, which I know is really terrible. I just haven’t been in the mood, I guess. Fortunately, I’m getting back into the swing of things. Yesterday, I actually wanted to go to the gym for the first time in ages.

But, the gym isn’t my first choice for exercise spots. I’ve got a really cool mountain nearby that I love to hike up on days like today. Believe me, it’s a steep hike, but the payoff is worthwhile: The view is nothing short of amazing (see above pic). Plus, it’s so peaceful up there.

But, you don’t need an awesome mountain with a hiking trail to get exercise outside. You can go for a walk, jog, run or bike ride. Oh, and that reminds me: there’s also a walking/biking trail around here that is top-notch. Can you tell I’m longing to go outside and get some exercise? It’s okay; my day will come very soon.

In the meantime, would you do me a favor and get out there and get some exercise for me? It’ll make me feel a little better, and I know it’ll make you feel a lot better. The fresh air will do you good.

The Power of Positive Thinking

Last week, I talked about how stress impacts our health. This week, I wanted to elaborate on that topic a little and talk more about the power of positivity. In my post, I mentioned that we’re in control of our own thoughts – which we can use to help reduce stress. After all, our bodies won’t know something is stressful unless we tell them. Let’s just learn how to stop doing that, shall we?

Here are a few things that bring us down along with suggestions on how to handle them with positivity:

1. Situations out of our control – Remember when you got stuck in that traffic jam on your way to that big meeting? And you got so angry that you cut off a police officer in an effort to try to get ahead of everyone? This situation is out of your control, so there is no need to worry. Make a phone call to tell your boss that you’re stuck, and sit back and relax. It doesn’t matter whether it’s your fault (because you were running late to begin with or took the wrong route) or if your boss is going to be fuming. That’s her problem right now. Worrying isn’t going to make anything better.

2. Other people’s thoughts – As a species, we’re kind of weird. I doubt wolves run around worrying what other wolves are thinking about them. But, we do it all the time. We worry that we’ve offended someone or that a new coworker doesn’t like us. What’s the sense? This is actually another situation that is out of our control. And, what’s more, it doesn’t matter what the other person thinks. Your life is still going to be your life.

3. Wanting to be angry at someone – I’m guilty of this one more often than I’d like to admit. There are times when things go wrong and I want so badly to be mad at someone, so I find someone to blame. The problem here is that you’re taking control away from yourself and giving it to that person. After you do that, it’s in their hands. You can’t make the situation better because you’ve given up control. So, you just sit there being angry. It’s always better to take responsibility (although it may sometimes be difficult) so you can handle the situation in a more positive manner.

Take a Breather from Stress

Stress wreaks havoc on the body. This is no secret. It’s also no secret that chronic stress is a major problem in our society today. We place too much importance on things that don’t matter in the grand scheme of things, and then when something goes wrong, we freak out. When we freak out, our bodies interpret that as physical danger, and we start the “fight or flight” response.

As part of this response, our senses get heightened. You can see better, hear better, and you’re ready to jump into motion at any second. You’re kind of left with a similar feeling as when you’ve had way too much coffee. Sadly, many of us have way too much coffee and then freak out over something that really doesn’t matter, making everything that much worse. But that’s another story.

It may seem like this all is great. Who wouldn’t want their senses heightened, right? Well, there are some problems that come along with this response. You see, the body only has so much energy to spend. So, when you go into fight or flight mode, your body isn’t really creating new energy; it’s stealing it from other processes that aren’t necessary to help you flee from danger. One such process is digestion, but there are many more.

If this stress reaction only lasted a moment, this wouldn’t be a major issue, but many of us deal with chronic stress, which means that it doesn’t really go away. And that’s pretty much how stress impacts your health. So, what can you do about it? Think positive!

In many cases, it’s your thought process that gets this stress reaction going. If you think something is a disaster, it will be. Your body takes its cues from your mind; there’s no independent thinking going on there, so if you want to relax, you have to start putting things into perspective. Ask yourself if the situation will matter in five years from now, or if it will affect the truly important things in your life. Can you learn to live with your daughter’s new tattoo? Will you still have your family and friends once this storm has passed? Usually, the answer to that question is yes, so calm down and deal with things as they come.

Has Your Food Become Less Nutritious?

A new study that has been published by Duke University indicates that the quality of our food is declining. The study evaluated packaged foods from various brands and found that since the nutritional labeling law went into effect, the nutritional value of food in general is diminishing.

That sounded very surprising to me because I expected the opposite to be true; however, if you think about it, there’s two ways this could have gone. When manufacturers were required to label the nutritional content, they had a choice: Compete on nutritional value or compete on taste. Most of them chose taste. This means that we can see things like fats and sodium increase while vitamins and minerals decrease.

As consumers, we seem to think that we’re protected somehow by this labeling system; so, we’ve become complacent. The truth is that we’re not really protected by it; it’s simply a form of transparency. If manufacturers were allowed to feed us rat poison, you’d find rat poison listed in the ingredients of some foods. The included rat poison would take the place of an actual food with nutritional value, so the overall nutritional value would be less. Just because the manufacturer has to disclose information doesn’t mean that said info is good for us.

Here are a few helpful tips for reading nutritional labels at the grocery store.

1. Always check the serving size. Is it what you intend to eat? Is it the same as the other brand you’re comparing labels with?

2. According to the American Heart Association, anything over 20 percent of your daily value is considered high. If you’re looking at vitamin C, high is good; if you’re looking at sodium or fat, high is bad.

3. Daily values are based on a 2,000 calorie diet. If you eat more or less, your values should be adjusted. Just use the number as a guideline.

Breaking Through the Cooking Oil Confusion

One of the things that confuses me the most about trying to live a healthy lifestyle is cooking oils. And it’s no wonder I’m confused. Everyone seems to be! There’s one thing I know for certain; avoiding them altogether is really the healthiest way to go. Although some may contain a better ratio of omega 6 to omega 3 fatty acids, they all contain empty calories.

I do try to avoid using oils in excess, but I still like to cook with them from time to time. I also use olive oil on my salads and I occasionally take a swig of flaxseed oil for its high omega-3 content. I’m pretty clear on the health impact of olive oil and flaxseed oil as long as neither are heated. What gives me the most headaches, though, is the question of which cooking oil to use. If you do a Google search, you’ll find a myriad of differing opinions. Some say olive oil is great; others say it’s unhealthy to cook with. Well, because I really (really) want to get to the bottom of this, I did a ton of research. I encourage you to research the topic as well, but if you want to save a little time, here is my recap:

Olive oil – Always buy “cold pressed” olive oil in a dark bottle. Avoid refined versions at all costs. In the refining process, the oil is oxidized and free radicals are formed. The highly refined versions are the only ones that would be suitable for cooking (because they are already damaged), so you should only use your cold pressed olive oil for salads and pestos (or anything else uncooked).

Grapeseed oil – Up until a few days ago, I thought this was the best oil to use for cooking. After my extensive research, I have a different opinion. For some reason, I overlooked the extraordinarily high omega-6 content of this oil. It’s a little out of control. I still have some in the cabinet, but I’ll opt for different cooking oil when that’s done.

Coconut oil – From what I’ve learned, this is the best cooking oil you can get. Its smoke point is relatively high, so it can withstand moderate temperatures and it doesn’t have a lot of omega-6 fatty acids. To be fair, it doesn’t have any omega-3s, but it has among the lowest omega-6 content of any of the plant oils. Yes, it is high in fat, but it’s the good kind.

So, that’s the skinny on cooking oils. You might like the sunny-disposition of the medical assistant at your doctor’s office, but you’re better off seeing her less often. Choose the right oils to keep your body in proper working order, so you'll make less frequent trips to the doctor and get more out of your life.

The Power of Probiotics

Probiotics aren’t new (by any means), but they have been getting a lot more attention over the past few years. A lot of studies are finding that these little bacteria can have a huge impact on our health.

When we think of bacteria, our first impulse is usually to be disgusted. But just like with most things, there are both good and bad kinds, and there are also kinds that are only bad under certain conditions. Probiotics are the good ones.

One way that they help you stay healthy is by improving digestion. Healthy populations of probiotics make serotonin, a mood-enhancing neurotransmitter, inside our intestines. This serotonin plugs into the receptors that are abundantly present there and help the digestive system relax and work normally. This boost is also known to prevent depression.

Probiotics are also important for good nutrition, which can be considered their most vital function. Or bodies aren't equipped to digest things such as cellulose or certain carbohydrates, but many species of bacteria are. Probiotics thrive on these substances and produce usable vitamins and minerals, such as B vitamins and vitamin K2.

If you want to avoid the perils of cold and flu season, probiotics can help with that too. Scientific research shows that most of your immune system is found in your intestines and that good bacteria help to keep it in shape. Probiotics train your body to recognize true threats, and also reduce the inflammation that distracts immune system long enough to let other threats through. This can be a particular help to people who suffer from seasonal allergies.

Weight loss is even a potential benefit of using probiotics. B vitamins are needed for energy and for a healthy metabolism. Because probiotics help to manufacture them, you may find that you feel more energetic and begin dropping those formerly stubborn pounds.

5 Tips for Finding Motivation to Exercise

I don't know about you, but whenever I slow down with my exercise routine, I end up falling into a slump. I get lazy. Actually, it’s been fairly easy to get some exercise in lately because I’m spending some time in sunny Florida, but I’m heading back to New York next week and dreading the weather (but looking forward to seeing the fam again, of course). No more long walks in the sunshine. Sigh. Time to find some motivation.

Here are the tips that usually help me out when I’m lacking motivation:

1. Make it as easy as possible to get up and go. When the weather is nice, I try to go jogging every other morning, but occasionally I slip up. I set out all my workout clothes and accessories at the foot of my bed, ready to go. Everything is just one step, so there is no need to get overwhelmed. I can put on my jogging clothes and leave without spending time to procrastinate. The clothes are out where I can see them.

2. Get somebody to work out with you. Having an exercise buddy will put some healthy pressure on you to continue working out. An exercise buddy will also give you some friendly competition.

3. Reward yourself. I set a reward for myself every week. For example, if I work out every other day this week I will go to the movies with a friend on Sunday. If I don’t exercise, I will be watching television alone. The reward can be an activity or a free day away from dieting. There are plenty of ways to reward yourself to keep yourself working out.

4. Make working out fun rather than boring. Do a workout that you really like doing. If you like working out with the Xbox Kinect, you should keep doing that. If you don’t like going to the gym every day, cancel your account and start running. Join an athletic team at school or with friends from work. You will never be motivated to do something you hate, no matter how you reward yourself.

5. Use social networking sites. Tell people about your goals and all you plan to do to achieve them. People might be encouraging or they might provide some powerful motivation.

The truth is, anyone can make excuses. It takes a bigger person to make time. It doesn’t matter what you do for a living. You could be a busy doctor or a part-time administrative assistant; you can make time for exercise. All you have to do is make it a priority in your life.

5 Habits to Nurture Your Body

If we’re lucky, we’ve been taught to take care of our bodies by exercising and eating right, but there are other ways to make sure your body is running at its best. Of course exercise and nutrition are at the top of the list, but it’s really important to take the time to treat yourself right. After all, you only get this one body. Don’t think of these things as work; think of them as pampering yourself.

And remember, there are more (and more effective) ways to pamper yourself than just going to the spa. You can nurture your body in small ways every day by instilling healthy habits that are easy to maintain. A healthy body can create a healthy mind and simply by changing a few daily habits, you will find yourself glowing inside and out.

The five following habits can help you nurture your body on a daily basis.

1. Exercise: Exercising daily will help your body and mind. Exercise is associated with not just physical health, but mental health as well. Taking the time every day to nourish your body with a daily run or other type of exercise will give you a mental boost as well as a physical one.

2. Sleep well: Getting enough rest each night will help you feel more energetic each day. Most people need about eight hours of sleep each night, but everyone is different. Getting the right amount of sleep for your body helps combat obesity levels and keeps you feeling alert and active.

3. Eat breakfast everyday: Eating breakfast is associated with a healthier weight. A nutritious breakfast will keep you feeling satisfied until lunch, preventing mid-morning snacking and keeping your mood steady all morning.

4. Fresh air and sunshine: The modern world is out of whack with our natural cycles. Human beings need fresh air and sunshine to feel healthy and happy. Vitamin D from the sun helps us absorb other nutrients and helps us get better rest at night.

5. Meditation: Daily meditation helps people feel more grounded and combats stress levels. Meditating brings aggression levels down and keeps you level-headed in any situation.

How to Succeed with a Good Exercise Partner

Some people just love to exercise and have no trouble staying excited about it. Others (like me) struggle with staying consistent and exercising at times when they are especially busy, tired or stressed. So, how do we get over this hurdle? I’ve found that a good exercise partner can go a long way to help get your butt to the gym. It’s all about the moral support.

Even though I know the key to exercise success, finding a good exercise partner can really be a challenge. I have one friend who always wants to commit to the job, but I’ve found she does more harm than good. I’m actually better off going it alone because she’s always offering up other things to do at our designated gym time. Of course I’d rather go to the mall than to the gym, but that’s not what my body needs.

By now, since I’ve already covered the bad, you’re probably wondering what makes someone a good exercise partner. Well, here goes:

First, a good exercise partner should be prompt so that you can easily fit a workout into your schedule. It’ll help if she works the same schedule as you. In other words, if you’re a software developer with 9 to 5 hours, don’t ask your doctor friend who works around the clock. Second, a good exercise partner should be close to your fitness level so that the two of you can challenge one another without anyone getting frustrated. Last, both partners should have similar priorities regarding exercise so that exercise will be more consistent. If your partner cancels over insignificant things, you both will struggle to reach your fitness goals.

By finding a good exercise partner to be accountable to, you will be more likely to stick to your regimen. On days when you don't feel like exercising, you can feed off of your friend's enthusiasm. When you’re done, you’ll both have a great feeling of accomplishment. Plus, everything always is more fun with a friend; am I right? You’ll start looking forward to the time spend together – and looking forward to exercise in the process.

Make it a priority to find an exercise partner, and you will be well on your way to accomplishing your fitness goals in 2012.

Fitness and Friends

One of the most often overlooked things that can help you live a healthy lifestyle is this: Have healthy relationships. Studies have shown that we tend to emulate the people we’re friends with. So, if you want to gain weight, be friends with people who are overweight. If you want to be miserable, hang out with unhappy people. On the other hand, if you’d like to be well-adjusted and fit, hangout with people who care about themselves have fitness goals. It’s a sad reality, but the science shows that people can bring us down. If you’re a glass-half full kind of person, it’s good news. Your friends can also lift you up.

I’m not saying to ditch the group of friends you’ve been with since grade school. I’m just saying, it’s time to reevaluate things. Maybe it’s time to start adding some more active people to your group. Just be sure they’re not in the minority, or you might just bring them down. That’s just not nice.

Another thing you can do is to be the person who lifts others up. Your friends will be more likely to become fit themselves if they see you thriving with a fit and healthy lifestyle. You don’t have to be pushy. Just ask them to come along for a healthy lunch or take an afternoon stroll (or jog, depending on your fitness level). If they say no, that’s okay. It’s not really your job to change their lives. It’s only your job to change your own. As you lead by example, you can only hope that they’ll see how much better it is to be healthy than to be a couch potato.

If nothing else works, you can still hang out with your friends, but it might be time to find a new group to spend more of your time with. If you think about it, this is your life. If you want to make positive changes, you might need to make some tough calls.

What is Matcha Green Tea?

Have you ever heard about the health benefits of green tea? Green tea contains a lot of polyphenols, which are naturally-occurring chemicals that act as powerful antioxidants. They are so powerful, in fact, that they are being investigated for their role in cancer prevention and potential treatment. There have been many studies on the healing powers of green tea, but of course more need to be done. Isn’t that always the case?

There aren’t really many downsides to drinking green tea. It does contain caffeine, so you should consume it in moderation, but the benefits are much greater than most other caffeinated beverages (such as coffee). Now, wouldn’t it be great if you could get all the great antioxidizing benefits of drinking about 10 cups of green tea without all that caffeine? And, even better, by drinking just one cup? Enter matcha green tea.

Matcha is a specially-grown type of green tea leaf that is ground down into a powder. That powder is then added to lukewarm water to make a tea. Can you see the difference? With matcha, you’re actually consuming the leaf instead of just infusing some of its properties into your water. Matcha is believed to have about 10 times the antioxidant power of your standard green tea without the comparable amount of caffeine. Just to clarify: Matcha does contain caffeine, and more than standard green tea, but not nearly as much as if you were to drink 10 cups of standard green tea.

With matcha, you’re getting super-sized benefits with less of a caffeine jolt. Actually, matcha doesn’t give you a jolt per se, but it does awaken your senses. It makes you feel alert without feeling jittery, as coffee can make you feel.

A friend actually turned me on to matcha after I told her about my super-jittery experience from having too much coffee before a job interview. Needless to say, I was a awake and alert for my next one without actually sitting there and shaking in my chair. It can work for you too; just give it a shot. Whether you’re looking for a teaching career or a career in social services, a first impression really means a lot. With too much coffee in your system, you can appear overly anxious, which may send red flags to a potential employer.

Remember to Get a Good Night's Sleep

If you’re like most of us who actually care about being fit and healthy, you try to eat right and exercise, but there’s one thing you might be overlooking: A good night’s sleep. Sometimes this even happens to us as a result of trying to get ourselves in better shape, which is kind of silly. In order to be truly healthy, we need to find a way to eat right and exercise, but also leave enough time to get a decent amount of sleep.

Each person’s needs are different, so I can't tell you to get eight hours or six hours. I can only tell you to experiment and see what works for you.

Here are some things you can do to ensure you’re getting the right amount of sleep:

1. Stop eating at least three hours before you plan to go to bed.

2. Don’t do anything too stressful in that three hour period. That means no work or watching emotionally taxing television programs (like something especially scary or sad).

3. Turn off the television about an hour before you plan to go to bed. This is a good time to have some pleasant conversation with a spouse or just simply relax. You can take a bath or read a book. Just know that this is a time to wind down.

4. Set a specific bedtime each night. Start by taking note of the time you want to be awake in the morning. If you want to be up at 6 a.m., go to bed by 10 p.m. Do this for a week and listen to your body. If you find yourself waking up way too early, you might be allowing too much time for sleep. Move your bedtime to a half hour later, and try that for a week. Keep adjusting your bedtime until you find one that works for you. The goal is for you to wake up just before your alarm clock rings. Just be sure to allow at least one week to adjust to every new bedtime.