Mindful Eats

Benefits of Massage Therapy

Listen to all, plucking a feather from every passing goose, but follow no one absolutely. ~Chinese Proverb

Have you ever had a really great massage that leaves you feeling fabulous for days? That's because it fixed something that was tweaked - muscles, fascia or energy. My first massage was from Madonna's massage therapist. Susan was a friend of a friend, and though I felt good, I didn't feel amazing. Maybe because I was new to massage and it made me a little nervous. Still, I kept hearing that massage is amazing for your health so I kept trying. Since then, I've gotten massages around the world from Hungary to Cambodia. I've had some great ones (the best ever was by my surf instructor Kim) and lots of mediocre ones. But in the last two years, I've found an amazing massage therapist who is priced right so I try to go every other week.

Massage is an ancient form of therapy that has been around for thousands of years. Today it is recommended by doctors, and can be reimbursed by insurance. It can help relieve pain, increase immunity, reduce stress, improve your energy flow and leave you feeling more energetic and relaxed. The benefits of a few treatments can last up to a year, according to Partap Khalsa, PhD at the National Institutes of Health.

There are many different types of massage, but they spring from two "schools" or modalities - western and eastern. Western massage (e.g. Swedish, deep tissue, sports) is more focused on the body, and Eastern techniques tend to be more physically vigorous and focused on improving energy flow (e.g. shiatsu, acupressure, tui na). I started out getting fancy spa massages in Western modalities. They were very relaxing, and always left me feeling heavy and ready for a big nap. The effects never seemed to last - the next day it was back to usual.

Then a couple years ago, a friend recommended shiatsu at Fishion in NYC Chinatown. It was different in all ways. It was extremely painful - nothing relaxing about it. I could barely take it. But 2/3 of the way through, I realized that my body felt light. When I got up, I felt light and energetic, and this amazing feeling lasted for days. The massage actually felt therapeutic - almost medicinal. The actual facilities were bare bones - the private "rooms" weren't really rooms, rolls of paper towels subbed as cushions, and there was no aromatherapy. You could hear the person next door. It didn't faze me since I was all about the massage, and the lack of decor contributes to the very reasonable price ($40/hour). I tried out different massage therapists and found three that are absolutely amazing that I recommend to everyone: Jessica (my regular therapist), Janet and Fang. If you're in NYC, Fishion is at 107 Mott Street. Make sure to tip your therapist well for the magic she/he provides.

What to do - Get a Massage

1. Find a great massage therapist. Massage is only as good as the person giving it. Ask for recommendations, or go online and read reviews for different places. Try different massage therapists until you find one that works wonders for you.
2. Get a series of massages. To get better value, you can sometimes prepay for a series of sessions. Ask. If you're looking for more affordable massages, you can try a local massage school.
3. Once you find a massage therapist, note how you feel before and after the massage. Be mindful of the effects.
4. First timer? Relax. Let the massage therapist know. You can undress to your undershorts or be fully naked as you will be under a sheet. If you are doing acupressure or shiatsu, you can wear a t-shirt and shorts if you would like.
5. Try self-massage. You can always give yourself spot relief (see the link below).

Want to learn more?

• Massage: It's Real Medicine, CNN 
• Benefits of Massage, Newsweek
• How to do self-massage

What I ate: large vegetable juice, 1 pint blueberries, 1 coffee, hardboiled egg, whole wheat pasta + tomatoes + basic + olive oil + garlic, salmon, Mindful Mix (macadamias, almonds, walnuts, goji berries, cranberries), dried mangos, 6 vegetable dumplings, Ben & Jerry's Chocolate Chip cookie dough ice cream (bad but it's super hot out!), 40 oz. water

Exercise: jogged 4 miles

Don't have the exercise gene? No problem!

Mile 25 at the 2008 NYC marathon

Continuous effort – not strength or intelligence - is the key to unlocking our potential. ~Winston Churchill

Have you seen the study that suggests your genes can influence your desire to exercise? Grrr. I promise your genes are not the determiner of whether or not you exercise. You are! The reason I know this is because I was born without a hint of an exercise gene or athleticism, and now I've been active for over 15 years. I also hate the morning, but I can't imagine life without getting up early to exercise - it's as natural as brushing my teeth (and I didn't inherit that gene either, but I still do it). Oddly enough, some people even consider me athletic. Not bad for a kid that hated gym class and was always one of the last picked for kickball teams. If I could get myself to exercise, so can you.

If you want to become an exerciser, you can. I naturally hate exercise. Well, I started out hating it years ago, and now I only hate it sometimes. Most of the time I tolerate exercise, and every once in a while I even like it. I now work out 5-6 days a week without thinking about it, and I feel out of sorts without it. No one else in my extended family exercises (except Stella), so I know it's not in our gene pool. As a kid, I was the scrawniest, least athletic person around. If it was my turn at bat, all the fielders moved in. 

The only reason I started exercising was because a trainer once told me that old women break their hips because they have such poor upper body strength they slip when they try to lift themselves out of the bathtub. This vision scared me into lifting weights and swimming. I tried to exercise after work, but I was so hungry by then I never made it to the gym. This made me try the impossible - getting up early to exercise. At first I couldn't do it regularly, but I still did it more than the evening. And I found that working out in the morning actually woke me up. I was haunted by the vision of myself as an old lady unable to lift myself out of a chair, so I kept trying to work out, and it got easier and easier. After a (long) while, it became a habit without my even noticing. And the more I exercised, the more active I became.

Anyway, the point of this is don't be scared off by any report that says there is a reason you can't exercise. All you have to do to become a regular exerciser is to want to. If you want to, you will.

What to do - Start Exercising Regularly

1. Find your motivation to exercise. Maybe it's to have more energy, sleep better, play with your kids, look great in a swim suit or not be pathetic. There are so many reasons - exercise makes you smarter, more attractive and more fun. Whatever your motivation is, hold tight to it and make a commitment to yourself.
2. Plan your exercise. Figure out the three times a week you can do it, and the right time - morning, afternoon, evening. It can be a mix of all three, depending on the day.
3. Read this post on mindful exercise on how to get started.
4. Play mind games with yourself. Your brain might hate exercising, but your body is thanking you for it (you just can't hear it because your brain is screaming so loudly). It's like taking the dog out for a walk - take your body out because it needs it.  Silence your brain - listening to music often helps you forget the pain.
5. Take time to feel awesome after every workout. You're getting closer to your goal and you should be proud of yourself. Figure out what you like about it. One of my favorite things about working out is getting to stop at the end - and that feeling only came after a workout. So of course I have to work out to get it.

Want to read more? Here's an article about how genetics can influence your desire to work out. Look through the Exercise section for more tips. If you want to lose weight, you need to watch what you eat too.

What I ate: vegetable juice, strawberries, 2 cappucinos, semolina gnocci + mushrooms, arugula salad, green tea, 1/2 chocolate mousse cake, NYCheese raw milk cheddar, brown rice + ground flaxseeds, steamed tofu + sugar snap peas, Mindful Mix, dried mangos, 12 oz hemp milk, 22 oz apple cider, 40 oz. water

Exercise: ran 7.5 miles

Virtues of Strength Training

Take care of your body. It's the only place you have to live. ~Jim Rohn

You know you should be exercising, right? You're biking, walking, taking the stairs - working out your heart and body. That is awesome. But don't forget to strength train! Men are usually sold on the virtues of weight lifting, but the ladies often need more convincing. So, listen up. Strength training makes you:

• Gorgeous. Anyone want to argue the merits of a flabby body in a swimsuit vs. a toned one? (If you're a woman, and you're worried about developing huge muscles, forget it - it's not going to happen.)
• Healthy. Lifting weights can help strengthen your bones and prevent osteoporosis, as well as a whole host of chronic issues like back pain, diabetes and depression.
• Better. A stronger body means you can do everything better. You'll have better posture, be better at all sports, and you won't get tired as quickly. 

As you age, your muscle mass declines. You become more frail, and if you don't do anything to replace the lean muscle, you increase the percentage of fat (read flab) in your body. Women naturally have weak upper bodies. Without weight training, many women lack the strength to lift their own bodies as they get older. Lots of broken hips are sustained by women who can't get themselves out of the tub. Let's make sure that's not you. The good thing is that strength training increases your muscle mass, however old you are. If you start now, you can get rid of those batwings and have toned arms for your holiday outfits.

What to do - Strength Train

1. Add strength training to your exercise routine. It's only one part of your exercise - the others are cardio and stretching.
2. Find a place to weight train. Join the gym. Or find a chair and some floor space at home.
3. Commit to a strength training routine. If you join a gym, you often get a free introductory session with a trainer. Tell her you need a basic weight training routine. If you don't belong to a gym, you can always do push-ups, sit-ups and lunges at home. Browse through some fitness magazines for a routine, find an exercise show on TV, or buy/rent exercise videos (you can borrow them from the library too!) Look online - here's a workout from Women's Health. Here are some basic routines from Men's Fitness. Don't feel compelled to do a man's or women's workout - the moves and benefits are the same.
4. Rest. When you exercise, you tear your muscles, and they get stronger by building back up during recovery. If you work out a set of muscles one day, give them at least a day's rest.

Want to read more?

• Mayo Clinic article on strength training

What I ate: vegetable juice, latte, macadamia nuts, banana, Stacy's pita chips, 2 cups of coffee, quinoa, 2 Ferrero Rocher chocolates, steamed broccoli + tofu, brown rice + steamed broccoli + tofu + mushrooms + ground flaxseeds, hot chocolate, 60 oz. water

Exercise: none 

Healthy Bones and Osteoporosis

We are delighted to welcome back Brandi Simpson, who wrote the popular post on her week-long raw food diet experience. This time she is sharing her vast knowledge on osteoporosis. I met Brandi when we were consulting for a pharmaceutical firm. She worked on their osteoporosis drug, and has since worked extensively in the area. I learned a lot of things from this post - I had no idea that my food goes into my bones!

It’s easy to get caught up in thinking about how what we eat today makes us feel and look now. And I know you mindful eaters are concerned about eating your fruits and vegetables to stave off cancer, diabetes, heart disease and other conditions associated with aging. But have you given much thought to your bones lately?

Just like every other system in your body, your bones cells are constantly turning over. Surprisingly, the cells that make up your skeleton today will be no where to be found five or six years from now. This is because about 20% of the cells of your skeleton turn over each year. A little sobering when you consider the four years in college (before you became a mindful eater) when maybe you lived on coffee, beer, and cheese puffs. Those four years contributed to most of the skeleton you had at 23! It’s a wonder you didn’t break a hip!

This isn’t to say that if your diet remains unchanged your bones remodel every 5 or so years to the same state they were in 5 years earlier. In fact, about 80-90% of your adult bone mass was acquired by age 20. After age 20, the real battle becomes trying to maintain the bone mass that you have. This is actually challenging as we tend to lose bone mass as we age and our habits (as well as our genetics) make a big difference.

It probably didn’t strike you until a few years after you started growing. But every time you gave grandma/grandpa/great aunt Edna a hug you noticed that they seemed to be shrinking. They probably were! Long before osteoporosis causes broken hips (which, by the way can even lead to death) it causes vertebral fractures. In fact, many physicians believe that vertebral fracture should be suspected in any woman over 45 experiencing back pain. Over 25% of post menopausal women have at least one vertebral fracture. Over time, osteoporosis causes the vertebra to fracture and compress, resulting in loss of height, loss of spinal mobility, and significant pain.

But can’t they cure osteoporosis these days? No! Some drugs can slow the re-absorption process, but they do so at the cost of long term bone remodeling. In fact, the seller of the world’s most successful osteoporosis drug, Merck, is currently facing several court cases because it is believed that its therapy can cause osteonecrosis (that is, bone death), most commonly in the jaw. There are other therapies that have been shown to improve bone mass and reduce fracture risk - but these drugs also have a lot of risks.  If someone has severe osteoporosis, they really have no choice but to either accept the risk of fracture or the side effects that come with the therapies. But you are far from that decision. Act now to save your skeleton!

What can you do?

• Eat a diet high in calcium and vitamin D.  These nutrients aren’t found exclusively in dairy products.  Dark leafy greens are excellent sources of calcium.  Fatty fish and eggs are good sources of vitamin D. 
• Avoid smoking and excessive alcohol (yup - these affect your bone mass along with everything else).
• Do weight bearing exercise!  Running and jumping are actually great for your bones!  Do it before your knees can’t take it!  Weight lifting positively affects your bone mass too.  So if lifting your suitcase to get it into the overhead bin isn’t enough - now you can do it for your bones!
• Know your risks:  non-Hispanic Caucasian and Asian women have higher risks as do smokers (stop that!), those with small frames, and individuals who have taken corticosteroids for long periods of time (like those with asthma.) 

What I ate: Kashi Go Lean cereal, Fage 2% Greek yogurt, nectarine; salad with mixed greens, hard-boiled egg,  beets, olives, red peppers, and balsamic dressing; 1.5 oz of pretzels (I know, I know); 2 clementines; homemade chicken noodle soup with organic chicken and homemade noodles; 1 fruit juice sweetened Cascade farms yogurt.

Exercise: 40 minutes on elliptical, 10 minutes hard running at 5% incline

Health Tests: Know Your Numbers

The tragedy in life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach. ~Benjamin Mays

Hi gorgeous! MindfulEats is beyond thrilled that you are becoming even more radiant and healthy. How healthy are you? Having a health baseline helps you figure out what you need to do, and it helps you set goals. When's the last time you went to the doctor or had your numbers checked? 

Get your numbers checked: weight, blood pressure, cholesterol, triglycerides and glucose. Having a mind-body connection is important, but your numbers provide a health snapshot of a moment in time. They are not the sum of who you are - it's just a picture of where you are now, and they can get better or worse.

I started eating healthier 4 years ago after I went to a health fair at work. My cholesterol reading was 194, which is close to the borderline of 200. That's when I decided to improve my diet.

Don't be scared of your numbers, even if you suspect they are bad. Having "bad" numbers will make your improvements even more impressive! After I worked on my diet my cholesterol got better, but it climbed back up to 195 this May when I ate excessive amounts of dairy. 

We had a health fair at work again this past week, and I expected my cholesterol to be terrible since I had started eating meat. Instead, it was 166 - the lowest it had ever been. (Maybe it's the meat or eating breakfast). The point is, don't be scared. You don't know what the results will be, and they will be a great guide.

Sorry the picture is sideways. Flip your head - tests are in the left column, and normal values are in the right column.

What to do - Check Your Numbers

1. Get a blood work-up. If you have insurance, call your doctor to get a checkup today. If you don't go, you are wasting this benefit - you're paying all those premiums for nothing. If you don't have insurance, you can take advantage of health fairs. Check your community center or local health clinic - they will have them on occasion. You can also check your religious center (church, temple, synagogue), or work. If there isn't a fair, ask your clinic if they provide the service.
2. Look at your numbers. The picture above shows the numbers you should focus on. Look at the left column to identify the test, and look at the column on the right to see what the desirable levels are. Ask your doctor/counselor to explain your results to you. In general:  
   • Cholesterol is a fatty material found in all people. We need it to function, but too much of some cholesterol can cause problems. 
     • High Density cholesterol (HDL) is "good cholesterol." We often think of cholesterol as bad, but HDL is good - it protects the heart. The more of this the better.
     • Low Density cholesterol (LDL) is "bad cholesterol." This can lead to blocked arteries, heart disease and heart attacks, uh oh.
     • Total cholesterol are all the cholesterols together.
     • Total Cholesterol:HDL ratio - this is another way of calculating your cholesterol levels. The lower this ratio is the better.
   • Triglycerides are another fatty material - too much of this can lead to blocked arteries and heart attacks. Another uh-oh.
   • Glucose measures the sugar in your blood. Too much can indicate pre-diabetes or diabetes. 
   • Blood Pressure measures how much pressure your heart is putting on your circulatory system when it's pumping and when it's at rest. Too much pressure is tough on your system. You don't want to blow a gasket! When it's high, you have hypertension.
   • BMI is a weight to height calculation. You don't want to be too thin or too fat. These conditions will lead to other health problems.
3. Keep a log of your numbers. Use whatever system works for you. Handwrite them on a sheet of paper with the date at the top, then write your new numbers and the date in the next time you get your numbers. Keep a spreadsheet, or put your numbers in a file.
4. Look at your numbers and set some goals. Want to lower your cholesterol or glucose? Want to decrease your BMI? Want to keep everything the same? Awesome. Understand your goals and work toward them! 
5. Schedule an appointment for your next set of numbers. Look at those numbers to see how they compare to last time and your goal. Then put the new numbers in your log. 

   Knowing your numbers is an important tool for getting healthier. Don't be disappointed if they aren't as perfect as you want them to be. Stick to your eating and exercise plan, and they will get better. Promise. It's about getting better and improving your batting average, not about being perfect.

   What I ate: 50 oz. Gatorade, 1 banana, Yogi cereal + milk, 1 hard boiled egg, 2 plain Gus (not real food, but it works for me during a run), 30 oz. water, 2 lattes, mentai rice ball, lobster sushi, dried mango slices, macadamia nuts, almonds, eggplant + tomatoes + zucchini + Israeli couscous

   Exercise: Ran 20 miles

How to Know When You're Healthy: Develop a Mind-Body Connection

This unicyclist at the NYC Dance Parade feels great!

Character is the result of two things: mental attitude and the way we spend our time. ~Elbert Hubble

You want to be healthier. Yay! We want you to be healthier. But what does healthier mean? How will you know when you are?

There are certain physical measures you can look at like cholesterol and glucose levels, weight lost, or number of workouts per week. These are all good, but not necessarily readily available. One indicator that you can always check in on is how you feel. Develop a mind-body connection, and you can check yourself at any time - you don't need to find a scale or have your blood drawn. You can even do it right now while you're reading this.

Think of a time when you felt fabulous (altered states of consciousness don't count). Maybe it's right now. How did you feel? Energetic, engaged, on top of it, smart?

It's important to be mindful of your mind-body connection (sounds New Agey, but it's true). The healthier you are, the better your body feels, and the better you feel. 

A mind-body connection comes naturally to some people while others have to develop it. Personally, I've only recently started to develop one. I used to push myself to the limit and as a result, I'd fall asleep wherever I was. Sometimes I would walk in my door and fall asleep on the carpet (not being able to make it to bed). After a close friend told me that this was abnormal, I started noticing where my physical limits were. This has been great for me since I feel noticeably better as I add healthy habits, and I'm more on top of it than not. It's also good for those around me since they don't have to deal with the fall-out of my being unaware. Once, in college, I went to Hong Kong with my cousin, and tried to fit everything in by getting minimal sleep. I also tried to save money by eating minimal food. This seemed like a great plan until I collapsed on the Star Ferry which scared us both. Not fun.

Be mindful of how you feel, and you will reap the reward as you get healthier.

What to do - Develop your Mind-Body Connection

1. Remember a time when you felt great. How did that feel? What was your energy level like? Your clarity? How engaged with your surroundings were you?
2. Focus your attention on yourself right now, and be mindful of how you feel - energy level, mood, awareness. Are you fully engaged?
3. Check in with yourself regularly - after exercise, after eating, anytime. How do you feel? How is it related to your habits? The beautiful thing is that you can always improve how you feel by following the Mindful Eats Map. If you feel sluggish and bad, make a note of what caused it.
4. If you can't tell how you feel, stick with it. Keep trying and checking in with yourself. You'll start to develop your awareness.
5. Try exercises that actively develop a mind-body connection. Meditation, yoga and qi gong help.

What I ate: hardboiled egg, Barbara's Bakery Puffin cereal + strawberries + milk, 24 oz. Gatorade, spaghetti + squash + goat cheese, latte, Fage Greek yogurt + strawberries, rotisserie chicken, ingari, Pirate's Booty, Ike & Sam's kettle corn, Bar Breton: foie gras, warm green bean salad, crab and parmesan crepe, spinach + goat cheese crepe, lemon + sugar crepe, chai, cider, 70 oz. water

Exercise: ran 20 miles (last few weeks before NYC marathon)

Keep Exercising When You Travel + Top 5 Running Areas

 Golden Gate Bridge, San Francisco

One’s destination is never a place, but a new way of seeing things. ~Henry Miller

 

Traveling throws everything in turmoil. Usually a positive turmoil - there are new experiences and events, and routines get shaken up. In the shakeup, some things fall to the wayside. So while we were in San Francisco for Kristina & Jon's gorgeous wedding, we didn't get a chance to blog. Sorry - we missed you (but it was a great time)!

 

One routine we always stick to while traveling is exercise. Everything else is changing, so it's important to stay consistent with your workout. You probably aren't eating as healthily as you usually do when you travel (though you are still being mindful, of course), so stay on top of your exercise! Continue your regular exercise - runing, walking, yoga, gym... It takes a little planning, but it's worth it. Your body will benefit from its routine exercise in a different environment. It's like walking your dog in a new place. The dog's still walking, but it goes nuts for the new sights and smells!

 

Exercise provides some of our most treasured travel memories. As morning runners, we get to see locals doing their thing before work, and we get a lay of the land that impresses people (even with a bad sense of direction). Running in San Francisco was an amazing treat - Golden Gate Park is beautiful, with delicious smells and different foliage then we're used to, and then it empties into the ocean. You see things that you would never see in a car, at a slower pace. If you don't run, then walk or go to the gym. One of our Utah highlights this year (besides snowboarding) was a local yoga class. Even "bad" exercise provides great memories - like being the lone runner in the heat of Bangalore, India while locals gawked.

What to do - Exercise while Traveling

1. Plan ahead for facilities. Do a little research before hand - are there some scenic hikes, runs or races that you want to fit in? Is there a gym or pool at your hotel? Does your gym have a location at your destination? Any cool exercise classes in the area? Get online and do some research. If you are looking for running or walking trails, check out the Runner's World training log and search running routes in your location. Active can also be a good resource for local events.
2. Schedule it in. Take a look at your itinerary and figure out when you can workout. Things can get hectic so plan beforehand. It's easier to stick to exercise when you have a plan.
3. Leverage local resources. Ask the front desk/concierge at your hotel about routes and facilities, or your friends.

MindfulEats Top 5 Running Locations

As we said earlier, running provides some of our best, most tangible memories of our travels. Here are our Top 5:

1. Sydney, Australia - Botanical Gardens with sweeping view of the harbour. Wow.
2. Norwich, VT - beautiful trails with constant mountain views and changing terrain.
3. Vancouver, CA - Stanley Park. Trails and water.
4. San Francisco - Golden Gate Park, Embarcadero, Presidio, City... this city's built for running (though the hills can be a challenge)
5. Hanoi, Vietnam - the early morning bustle is quieter, but it's still a bustle. Locals are out doing exercise and preparing for the day. The Lake is a reprieve.

What I ate: 1/2 mango, 4 strawberries, 10 veggie dumplings, handpulled noodles, greens, 1 banana, 1 latte, 45 oz. water

Exercise: Ran 45 minutes (Golden Gate!)

Natural Facial Beauty Products

Clarisonic Skin Brush, Balms Away, Dr. Hauschka Day Oil, Juice Beauty Organic Facial Wash

  

Love doesn't make the world go round. Love is what makes the ride worthwhile. ~Franklin P. Jones

Searching for a present for the woman in your life (or yourself)? You look at her (and your) gorgeous face every day - what about something that makes her skin look amazing while swathing her in luxury? Sadly, most "beauty" products are full of artificial products. You absorb more through your skin than through your stomach, and products contain chemicals and preservatives that you wouldn't eat. Don't put them on your skin!

Here are some products that MindfulEats loves. They make you look fabulous (and contain all-natural ingredients). One, a few, or all of them make a great gift.

• Clarisonic Skin Brush: this brush is pricey, and I was really skeptical, but nothing else has made my skin look better. After I started using it, I had a couple facials. Both facialists told me my skin looked great and I didn't need facials. That's never happened before! 
• Juice Beauty Organic Facial Wash: I just found this facial cleanser, and it's heaven. It smells divine and feels luxurious. It's also certified USDA organic (95% organic ingredients), so you can accidentally eat it. It smells so good, I might try to. Honestly, I look forward to washing my face since it smells like a spa.
• Dr. Hauschka Day Oil: the idea of putting oil on your face might be strange, but it does wonders. Oil is actually a better carrier than cream (cream is mostly water), and your skin naturally has oil. This stuff feels light and my skin drinks it up. And Dr. Hauschka is the standard for natural, organic products. 
• Balms Away by the Balm: eye makeup can be tough to remove, and you don't want to use harsh chemicals to dissolve stuff around your eyes. After searching, I found the Balm. It has gentle ingredients and leaves your skin feeling refreshed. It works differently than other removers - it's really a balm - but it's more effective and natural!  

That's the MindfulEats line-up of facial products. Let us know about your favorites!

Resources: Environmental Working Group (EWG) Cosmetics Database, Mindful Eats post on EWG

What I ate: 12 oz. green juice, 1 hard-boiled egg, 1 latte, 1 c. brown rice, tempeh, .5 oz. salmon, watercress, 6 squares dark chocolate, 1 cup coffee, 1 slice pizza, 1 pear, 3 oz. cheese kettlecorn, 5 macadamia nuts, 1 handful Mindful Mix, 1.5 cups spaghetti + Rao's Siciliana sauce + spaghetti, 1 cup hot chocolate, 50 oz. water

Exercise: yoga

Get Your Health and Beauty Sleep

 Ahhh, bedtime

 

"Sleep, sleep tonight. And may your dreams be realized." - U2 (MLK)

You need to do four things for optimal health: eat a high-quality (unprocessed) diet, drink a lot of clean water, exercise regularly, and get enough sleep. Short-change yourself of one of these, and you'll start to drag and put yourself at risk of getting sick.

 

Last week I went to a very fun wedding (Jen & Billy 4EVR!), and only got a couple hours of sleep before work. Doing the simplest tasks took a noticeably longer time (even to me), and conversations were painfully convoluted. I ate way too much food. It was comical. I finally realized I was too inefficient and error-prone to be of any use to anyone, so I left.

Sleep deprivation hurts performance - mental and athletic. It also leads to a slew of other ills - weight gain, heart disease, shorter life span, crankiness, embarrassing faux pas. There's nothing great about being too tired to hit each day full-on. Conversely, your body repairs and rejuvenates itself during sleep and releases healthy hormones, and your brain gets to rest and mull things over. You can wake up with the answer to all your problems.

My motto used to be "You can get plenty of sleep when you're dead", but it's impossible to be on top of your game when you're exhausted. Now that I've gotten a bit healthier with fewer foggy days, I choose to be much more mindful about my sleep debt (it has to be worth it!).

People clearly need more sleep as American “sleeponomics” is estimated to be worth $20B a year (Business 2.0). There's little that's more tortuous than lying in bed and being unable to sleep. To help, people are buying everything from sleeping pills to sound systems to $60K+ mattresses. Unless you have a sleep disorder, it's time to stop the madness and go to bed earlier.

What to do - Get enough Sleep

Natural Body and Beauty Products for Better Health

Natural body care: Desert Essence Deodorant, Weleda Skin Food, Collective Wellbeing moisturizer, Indu lotion, Kiss My Face shower gel, Dr. Hauschka toner, Tom's of Maine toohpaste

Our own physical body possesses a wisdom which we who inhabit the body lack. We give it orders which make no sense. ~Henry Miller

Skin on skin. Soft caresses. Touch.

Did you feel those six words as you read them? If you did, it's not surprising - we experience the environment through skin. It is your largest organ, and it's the boundary between you and everything else. Native Americans used to greet the winter with just a layer of bear fat over bare skin for the entire season - no shirts, sweaters or coats. The fat kept the body warm, and (I assume) it also provided a naturally moisturizing layer.

In today's world we spend a lot of time cleaning ourselves, which often requires frequent moisturizing. You absorb more through your skin than you do orally. In fact, many medications are delivered through skin - nicotine patches, contraceptives, and hormones.

So given the importance of your skin and its absorptive qualities, have you thought about what you put on yourself? The average woman uses twelve personal care products a day, exposing herself to a total of 168 chemicals. (Environmental Working Group) Toothpaste, deodorant, soap, shampoo, sunscreen, moisturizer, makeup. Just as you are being mindful of what you are putting in your body, you should be mindful of what you're putting on your body. Fortunately, there is a whole army of natural products out there (unlike when it only used to be Burt's Bees, Tom's of Maine and Dr. Hauschka), and the list continues to grow.