Yesterday I was flipping through the coupon booklets that come in the mail and noticed a Ben & Jerry's coupon for $1 off. Score! To make the deal even sweeter, Stop & Shop had it on sale s for $5! This was a deal I couldn't pass up!
I'm less likely to eat too much ice cream when its in the house. Backwards, I know. Whenever I go out to grab ice cream from a local place, I always want to waffle cone- which comes with a ton of ice cream. If I have it at home, I can usually keep myself to 1-2 scoops worth. This helps me keep the calories and the cost at bay (regular $2.99 for a pint vs. $4.50 for a waffle cone w/ 3 scoops).
I like Ben & Jerry's; as far as ice cream from the grocery store goes, I think they're the best. I like frozen yogurt and gelato, too-- but I'm most likely to reach for ice cream. I grabbed a Chocolate Chip Cookie Dough and a Red Velvet Cake.
I was looking at the packaging during my taste-testing last night and was prompted to go to their site. They have a lot going on on there. I clicked through for a while and found myself in the "Issues We Care About." I was impressed. Here is what they have:
Support GMO Labeling
Climate Justice
Marriage Equality
Peace Building
Get The Dough out of Politics
Fairtrade
rBGH
Each section has a short description of how they've dedicated themselves to each initiative. Definitely worth a look. In the end, ice cream is still ice cream and eating copious amounts of it would likely have a negative impact on your health. However, in my opinion, Ben & Jerry's is a brand I can reach for and feel good about. The ice cream tastes good, its juuust expensive enough that I need to make it last (and won't likely binge), and they have have a pretty sound business model.
What is your favorite flavor of ice cream? What other brands have you encountered that are socially conscious?
I've seen several versions of this photo floating around on my social media recently. Over the past few weeks, it has popped up on my Facebook feed, Instagram feed, and on the "photos you may like" area on my Instagram.
I take issue with this sentiment. I get that it is meant to be used as a form of motivation; but I find it to be rude, exclusive, and generally wrong. To top it off, 5 out of the 6 photos I've seen (all have slightly different images with the same quote) have a little Crossfit logo on it somewhere. Just another reason why I don't think Crossfit is for me.
I've read up on it a fair bit, and think that it could potentially be an ok way of exercising- depending heavily on your physical ability. It has taken a lot of flack over the past year or two; some of it warranted, and some not. I've read horror stories about injuries that shouldn't have happened because the "trainer" didn't know what he/she was talking about and pushed an individual too far beyond their physical capabilities. No bueno. However, I do know that there is now a more rigorous educational program for Crossfit trainers and the National Academy of Sports Medicine (NASM)- a leader in the personal training education/certification field- has added a Crossfit option to their program list. Great steps in the right direction. I totally agree that exercise programs that offer a sense of community foster a much higher success rate than comparable solo programs. And it can be a great way of making friends. Also, I have a few exercise science friends (ranging from kinesiology majors all the way up to physical therapists with their PhD) who really enjoy Crossfit. I trust that if health/physiology/body-movement professionals are ok with it, then it must be safe.
So what's my beef?
Crossfit is still in it's fad stage, and seems to perpetuate the thought that "if you're not doing Crossfit, you're exercising wrong." I understand that this is not the mentality of every Crossfitter, and they have the right to be proud of their progress and share it with the world however they like. BUT making me feel bad or lazy because I'm not "dedicated" is a dangerous line to walk.
Yes, there are a lot of Crossfitters that are walking the line between dedication and obsession- and they don't even know it. Let's look at the clinical definition of obsession: "Compulsive preoccupation with an idea or an unwanted feeling or emotion, often accompanied by symptoms of anxiety; or a compulsive, often unreasonable idea or emotion." When it comes to health and weight management, obsession is absolutely something people need to be aware of.
I do agree that, yeah, sometimes people who are lazy or unmotivated will try to chip away at people who have the life/motivation they wish they had-- and maybe "obsessed" is one of the digs they use. In this case, calling someone out on being obsessed, may actually be calling a spade a spade.
Especially when it comes to health-related fads like diets, exercise routines, and supplements; we need to keep an eye out for obsessive behavior. Sometimes, calling someone obsessed is a way of trying to break them down, but sometimes it is pointing out an actual issue that needs to be dealt with.
Let's look at one of the implied messages behind these words: if you're not doing it this way, you must be lazy. Ok, so that might be a little dramatic. Especially with the versions of this photo with the Crossfit logo, it makes me feel like the person posting feels that just because I lack the obvious motivation that Crossfitters have tapped into, then I must be lazy. I understand that is not likely how it was meant to be interpreted, but that was the first though that came to mind the first time I saw the image and phrase together.
I can't do high intensity cardio or lift heavy weights. I know my body and know my limits pretty well. With a deviated septum and bursitis-riddled joints, Crossfit will likely never be a good choice for me. I just can't get enough oxygen to my muscles to do that Crossfitters do. It's the same reason I'll probably never be able to run a marathon or be a great swimmer. These factors don't make me lazy. Just because I'm not as motivated, or am motivated differently, and may express some concern with the weirdly long hours someone is putting in at the (any) gym-- doesn't mean that I'm lazy.
I feel like there must be a kinder, more accurate way of calling yourself motivated without (accidentally) calling someone else lazy. It just doesn't feel like a nice thing to say, ya know?
Motivation comes in a lot of forms, and I am not motivated to try Crossfit. If someone were to invite me to a free "bring a non-believer to Crossfit" day- I would LOVE to go and see what it's about- but I am not about to hunt it down and join a gym.
What experiences have you had with Crossfit? What am I misunderstanding here? Is there any information about Crossfit that I have gotten wrong?
I've been twice, and I would absolutely recommend it to any and all travelers. It is a clean, well-situated island city-state located just south of mainland Malaysia; separated by the Straits of Johor. Due to it's location only 1.3000° north of the equator, it is hot-hot-hot all year round. There are so many things that make Singapore a phenomenal place to visit no matter what your preferred style of travel: luxury tourism, culture craver, beach bum, or city slicker : something for everyone!
Marina Bay Sands Hotel
If you have money (or a large group willing to split it a million ways), try to stay here. It's probably the most luxurious place I've ever stepped foot into. If it's out of your budget (it was totally out of mine, I stayed at City Backpackers), check out the 56th floor observation deck. You only have access to a small portion of the deck, but the views are great and you can even catch a glimpse of the infinity pool.
The Singapore Flyer
When I took my ride on the Singapore Flyer in February 2014, it was the tallest ferris wheel in the world (March 2014, it was beat out by Vegas' High Roller Ferris Wheel). It was a cool ride and the view was fantastic. The wheel tops out at 165m (541ft), and it was neat to see the city from that height... we were even able to see a bit into Malaysia! Tickets can be purchased as a package deal, so we also took a duck boat tour- something that it cool if you have time to kill, but otherwise nothing spectacular.
The Merlion
It is exactly what it sounds like: a mermaid lion and it spits water. See it in the day and at night. Absolutely majestic.
Chinatown
This is a great place to just wander around. There are lots of different trinket shops and food stalls and things to look at. In the middle of Chinatown in this spectacular Hindu temple that is absolutely worth a look. While I didn't go inside, I heard good things about the Buddha Tooth Relic Temple and Museum; it's a beautiful building and you would almost have to try to miss it.
Clarke Quay
This area is really fun any time of the day. It is a cool spot on the Singapore River and is absolutely packed with restaurants and bars. If you like people watching, this is the place for you. If you're looking to kill time, but not be super-active, grab something to eat and just chill here. At night, its really cool to see with all the lights, and you can even catch a glimpse of the Marina Bay Sands all lit up!
Laser show!
If you're headed to check out the Merlion after dark, you might as well time it to see the Wonder Full laser show. On its on, it its nothing fantastic- but if you bundle it with an after-dark Merlion visit, it makes it much more worth it. Bonus- its a quick, nice walk down to Clarke Quay if you need a little excitement after the show.
1-Altitude
If you can swing it, I recommend budgeting an extra few dollars to check out the highest rooftop bar in Singapore. 1-Altitude is 63 floors up (yup, that makes it taller than the Sands!) and really expensive. In addition to the views, it's neat to see how the richer-half live... and drink. I considered it a cool treat since I had been living out of a backpack and staying in hostels; so this was a fancy gift for myself. Like I said, if you can swing it, it's worth a thought!
Sentosa Island
So much to do here! This is a more family-oriented area, so if you are traveling with kids (or are a big kid!) its a good place to wander. Sentosa is home to Universal Studios Singapore and has a handful of attractions related to that. Because of budgets, I never took in any of those attractions- but did spend some money in the Hershey's store. If you walk from the tram and basically walk straight back, you'll pass through Universal, some of the hotels (and another Merlion), and wind up on the beach. There are a handful of beach in Singapore, but if Sentosa is on your itinerary anyway; Siloso Beach, Palawan Beach, or Tanjong Beach might be your most convenient options.
The Sultan Mosque
I went on a really cool tour a the Sultan Mosque during Ramadan in 2012. We took in a quick presentation by a 20-something guy from Canada who was in the process of converting to Islam. The tour was led by a white, female, European, convert; and it was a really interesting to hear her perspective, She was asked some really tough questions about her beliefs and if she felt repressed, and she answered them in a graceful, matter-of-fact kinda way. At the end of the tour, we were allowed to "break the Ramadan fast" and were able to sample the same foods that the rest of the worshiping crowd (I wanted to say congregation, but I feel that term isn't right... does anyone know the proper terminology ?) breaking their fast. If you want a cultural awakening, and a peek into the world of Islam- and what it was meant to be- definitely take a tour there. Be sure to have a sarong and something to cover shoulders, I'm not sure it is absolutely necessary, but its always a nice step to be mindful and respectful of more conservative practices.
Laksa
I understand that this is a general term for a varied dish. However, my first experience with this dish was absolutely insanely delicious. Literally salivating right now just writing about it. My friend Sarah had tried it on her last trip, and brought me to a place she knew. If you're not one to get hung up on whether or not a place has an authentic feel, then you'll be glad to know that the place we went is conveniently located in the basement of The Shoppes at Marina Bay Sands on the Canal Level. Just keep your eyes open for Rasapura Masters (hawker/local type foods). We did a "build-your-own" type bowl at Hakka Yong Tau Foo. Highly recommend checking this out towards the beginning of your trip, because I have a feeling you're gong to like it!
Walking around
I stayed near Hong Lim Park and walked almost everywhere. You'll definitely be missing out if you don't spend some quality time roaming around... even if it's only walking between destinations!
If you've been, what was your absolute favorite part of your Singapore experience?
I had the fantastic opportunity to volunteer for the Strike 3 Foundation's Sip Happens event this past Thursday. If you know me personally, you know that I have a borderline addiction to being a part of events. Any kind. I love them all. I started off in 2004 with the URI Student Entertainment Committee, and have loved being a part of event planning teams ever since! I even kept my hobby active in Korea- through the hefty language barrier. So when my friend Kelly mentioned that her boss Katie O. (of Katie O. Wedding and Events) would be working with the foundation to help plan and execute the event- and they needed volunteers- I absolutely jumped at the chance.
This month has had me thinking a lot about cancer. It affects a lot of lives, and a couple days before the event, a favorite high school teacher of mine lost his son to the disease. Though Patrick was older when he passed, he spent many of his younger years fighting cancer. Treatment and prevention are the majority (public) focus of pediatric cancer research, the whys and hows of recurrence are equally as important to understand.
A little about Strike 3:
It was founded in 2008 by MLB lefty pitcher, Craig Breslow. Currently playing for the Boston Red Sox; he was drafted by the Brewers in 2002 and made his MLB debut with the Padres in 2005. Breslow studied Molecular Biophysics and Biochemistry at Yale University; an educational path that seems to have been formed by his family's personal encounter with pediatric cancer. His sister contracted thyroid cancer at a young age, and thankfully beat it to a pulp and is now a 20-year survivor.
It is clear that Breslow has turned his good-fortune and personal experience witnessing and feeling the impact of the disease, into a well-respected foundation. Strike 3 aims to raise awareness of and funding for pediatric cancer research.
Sip Happensis one of the events that the foundation puts on each year. Admittedly, it took me a little while to catch-on that it was a play on "shit happens"- but changed to sip because a main component of the event is a wine tasting! Ah, clevahh! There were loads of local vendors lining the rooms, offering tasty treats from wine to pizza to cupcakes. Running through the center was a silent auction with some pretty cool prizes, and later in the evening there was a live auction.
After I was relieved of my duties, I was able to sample a Breslow Brew, created especially for the event by Hopsters in Newton, MA. Anna's Taqueria was also in attendance offering samples of their Breslow Burrito. This special burrito will be offered at all 6 Anna's locations and $3 from each burrito (reg: $5.45, lg $6.25) will go towards pediatric cancer research. Though I'm not in a financial position to donate a large chunk to the foundation, I know I'll be eating a lot of burritos this month!
I was just a coat-check girl, but I had a great time interacting with the guests and being able to help out. As a Sox fan, every time a player that was escorted past me I momentarily lost all cognitive ability. To be clear, I'm not a crazy fan girl- I'll never approach a celebrity or a public figure unless they're in a situation where they expect to be approached (like a meet-and-greet or signing)-- because they're people and the deserve to have their personal-space respected. I guess I just have a momentary flash of "omgitssoandsothey'rerighttheresocloseandsotalentedomg" and then passes, and I'm zen again.
Something worth noting: thought the only player I had any level of interaction with was Craig Breslow (ok, and I did a brief "whoops we're in each others way" dance with Mike Napoli), each and every player gave off an air of approachability and class. Like I said, I was there to work, and didn't have occasion to approach any of them directly- but as someone who got to stand at the edge of the room and observe the evening- they all seemed like total class-acts. Being of such notoriety, one might expect that they could have displayed elitist attitudes or "bro-iness" and this was absolutely not the case.
I was situated near the area where the kids were hanging out (adorable... all of them!) and both the players and their wives dropped them off and picked them up. I need to shout-out to Justin Masterson who has freakin adorable kids- and was absolutely delightful to see him interact with them.
Other faces I recognized were Clay Buchholz, Xander Bogaerts, Joe Kelly, Koji Uehara, Junichi Tazawa, Allen Craig, Brock Holt, Shane Victorino, someone I think might have been Daniel Nava, and Rick Porcello. I do have to say, they are all exponentially more handsome in person than they are on tv- especially Porcello and Napoli.
Overall, it appeared that everyone had a great time. Working for the event was delightful, and Katie O. was super nice- and as an event enthusiast, it was fun to watch her work. Observing from the side, people were laughing and fawning over the foods and I hope Strike 3 exceeded their goals.
You know me. You know I like to get the good stuff in so I will have less room for and less inclination towards crappy foods. This is my warm-weather go-to smoothie: sweet, tropical flavor and it blends really nicely.
Ingredients:
This is for an approximately 16oz serving.
pineapple = frozen, I use about 1/3 cup
mango = frozen, about 1/3 cup
spinach = fistful
avocado = 1/4 to 1/3 of an avocado
cilantro = a few sprigs, to taste
Add a little water or chilled green tea to thin it out a little. If you're taking it on the run, you'll want it to be a little on the thinner side- the thicker the consistency, the more difficult it will be to drink on the go!
I like this recipe because it has a pretty solid nutrient content. While it may not contain huge amounts of any one nutrient, the list is impressive:: vitamin a, beta carotene, b2, b3, b5, b6, folic acid, biotin, vitamin c, vitamin e, calcium, chromium, flouride, iron, magnesium, manganese, molybdenum, phosphorous, potassium, riboflavin, zinc
A few blending tips:
When you're making smoothies, you want to make sure that the more fibrous and/or the lighter ingredients should be the closest to the blade. I use a NutriBullet, so when I'm filling the cup thingy, I add the heaviest items first and end with the lightest. This way, when I screw on the blade attachment and flip it upside down the ingredients that need the most slicing and dicing are pushed down onto the blade by the heavier stuff. For a regular stand blender, add the light stuff first- remember, you want the lighter stuff near the blade.
Always add a liquid. I usually opt for tea or water, but I use one borrowed smoothie recipe that calls for apple juice. For my palate, anything other than tea or water makes the concoction too sweet.
Press start and walk away. Something about the noise the blender makes, usually compels me to stop it too quickly and the smoothie ends up chunkier than I prefer. Turning it on and then doing something else for a minute or so allows it to work for a sufficient amount of time, and makes it nice and smooth.
If you're going to add yogurt, do it after its the consistency you want.
I recently returned from an awesome road trip to Canada to do another round of visits with my friends just over the border. As I was driving, I had my iPod on shuffle and it ordered a few songs in a row after which I thought, "Wow, those have some pretty good lines about friendship."
Of the top 5 I came up with, 3 are actually about friends and 2 have lines I consider pretty powerful ideas about what friendship means to me. So here we go!
(5) We Get On :: Kate Nash
The song is about a girl who really likes this guy and he just has no idea she even exists. She then sees him kissing another girl and has a meltdown. This is what her friends did for her:
And my friends were like whatever
You'll find someone better
His eyes were way too close together
And we never even liked him from the start
And now he's with that tart
And I heard she done some really nasty stuff
Down in the park with Michael
He said she's easy
And if your guy's with someone that's sleazy
Then he ain't worth your time 'Cause you deserve a real nice guy
If you're female, at some point in your life you've been talked off that ledge, so you know how valuable that chat can be.
(4) La La Lie :: Jack's Mannequin
I think I picked this song less because of the lyrics and more because of the memories and feelings it conjures. I first encountered it in university when I was a part of a few really tight-knit groups. Regardless, the few lines about friends, do pretty much hit the nail on the head:
I've got friends who
La La Lie
Will help me pull through
La La Lie
To the point, needs no explanation.
(3) Cher Lloyd & Becky G :: Oath
This song is just plain adorable. It's basically about trouble-making best friends. Not sure why Cher Lloyd decided to go the sexy route with the costuming, but whatever... its an up-beat song about girl friends.
I know I drive you crazy, mm, sometimes
I know I call you lazy, and that's most times
But you complete me, and that's no lie You are my tuxedo, and I'm your bow tie
In my opinion, real friends can argue and call each other out.... thanks for pointing that out, Becky G.
(2) Song For a Friend :: Jason Mraz
Jason Mraz is brilliant and covers a wide spectrum of topics with his music. I particularly like this song because its like a love song, but for a friend. It can be argued that the song is really about loving yourself, which I think makes it an even stronger addition to the list. You can't really be a good friend until you learn how to love yourself. So, I think it works regardless.
As long as you got me
And I got you
You know we'll got a lot to go around
I'll be your friend
Your other brother
Another love to come and comfort you
And I'll keep reminding
If it's the only thing I ever do
I will always love I will always love you
See, doesn't that give you the warm'n'fuzzies?!
(1) Fall Back Down :: Rancid
Not the most soothing of songs, but definitely lovey if you actually listen to the words. Its basically about a guy going through a tough time and knowing that he has his friends- and knows that even when biddies come and go- friends will remain a constant.
I'm
very lucky to have my crew
They
stood by me when she flew
I've
been knocked out, beat down, black and blue
She's
not the one coming back for you
She's
not the one coming back for you
If
I fall back down, you're gonna help me back up again
If
I fall back down, you're gonna be my friend
I think the reason this tops my list because he says he knows he is lucky to have his friends. It's one thing to know that they'll be there... or to tell them that you love them.... but there is a real maturity in knowing that on top of all that-- that you're lucky to have them.
Very Honorable Mention = Africa :: Toto
This one has a little less to do with the words and a lot more to do with the company kept while listening to/preforming this little diddy.
It's gonna take a lot to drag me away from you
Powerful words right there. I hope their new album has gems like this. Yes, you read that right.... a brand new Toto album!! I... can't even.
The weather is getting warmer and things starting to look a lot greener around here. This morning, as I was making my tea, I was struck with the realization that I won't be able to make the annual trip to the Boseong Tea Fields.
Boseong was a great, albeit difficult, place to visit in the spring. It is classified as a county, and in Korea that kinda means that its half way between rural and suburban. The main bus hub is small which means that buses don't run to and from there terribly often depending on where you are coming from- or you might need to plan for a connector. If you're coming from anywhere outside Jeollanamdo (the province in which Boseong is located), a overnight in Suncheon or even Gwangju would be worth a thought. Getting from the bus terminal to the tea fields is pretty easy. The bus is labeled and there are likely to be other people headed there, too.
The fields are great for wandering. There are pathways all around, so you could definitely make a day out if it. I wish I had my FitBit while I was over there- definitely put a massive dent in my daily steps whenever I visited! There is a moderately-sized hill that you can climb up and get a great view of all the tea and the surrounding landscape. There are some food options, but it might be wise to pack a snack or lunch.... unless you plan to survive on green tea ice cream for the day. No one would judge you for that.
The souvenir shop is cool, too. I always stocked up on tea bags. They have loose tea and I think they have instant (powdered) tea as well. The green tea cookies and candies are pretty nummy, too. There are loads of trinkety things, as well. If you need to grab a souvenir for someone, this is an awesome place to do it!
Getting back from the terminal can be a little tricky. I noticed that the chart that says what time the buses are supposed to run, isn't always accurate... and the later in the day you leave, the more likely you are to run into transportation hitches. Taxis are available, but make sure you note the name of the bus terminal you want to go to- because there are two. Made that mistake once, and it was a very mistake to make. Apparently the other terminal is way far away, and we had to pay the driver to bring us out there... and then another driver to bring us back to where we originally wanted to go. Whoops!
Over the past few months, I've been asked about what kick-started my health and fitness interest (one person said obsession, but that word carries weird negative vibes). There really isn't one simple answer, as my interest in food and exercise has kind of always existed and it just ramped up a bit when I returned to the US last year.
I've always had the mind of an athlete.
Granted I was never a talented athlete, but I have always been the drive to be active. I participated in various organized sports teams and leagues from the time I was maybe 8 or 9 years old. I've had a lot of injuries (sprains and breaks), I have bursitis in several joints, I have a deviated septum (makes it difficult to get a full breath), and now I have vertigo. I have a lot of fitness barriers, but I'm determined to not let them get in the way. I do, however, need to be aware of my own limitations.
I don't want to get fat.
Simple and to the point. I know that carrying extra weight would affect my joint health and overall health. It would affect my self-esteem and ability to to remain active. It would affect the health of whatever potential children may be in my future. Just to be clear, when I say "fat" I mean more than a little overweight. Everyone fluctuates a little- and that's normal, but I have a goal of always staying within the "average" category for body weight: I don't want to be over and I don't want to be under.
I started watching food documentaries.
I've always loved to cook, so in my recipe research I would come across articles about healthy foods and how to tweak traditional recipes to boost the nutrition. That turned on my curiosity and I graduated to documentaries like Super Size Me, Food Inc., Food Fight, and my personal favorite: The Skinny On Obesity. Eventually, I got into shows like The Biggest Loser and Secret Eaters. As much as I love nutrition and fitness; I feel equally, if not more, curious about what makes people crave different foods and the science behind food addiction.
And probably the #1 factor:
Migraines.
For as long as I can remember, I've gotten headaches. It took me a long time to realize headaches weren't normal, and once it was brought to my attention that it "wasn't normal to complain of a headache three times in a week," I started thinking of what could be causing them. At first, I thought it was because of my vision problems, but my ophthalmologist cleared me. My primary care put me on Yaz and that really helped reduce the number of headache days, but they didn't entirely go away and the ones I did get were just as intense as before.
Over the past 6 or 7 years (since I've been on Yaz), I average maybe 1 headache per week and 1 migraine per month. Mind you, 1 headache can span multiple days-- usually averages somewhere between 10 and 36 hours-- my record is 6 days. When I arrived back in the US last April, my headaches were consistent but not too bad. Within a few weeks they were back and they were killer. I did some research and made 2 complete lists of food items that are known to cause headaches and items that are known to soothe headaches. Oddly enough, some items are on both lists- apparently if an item (like chocolate) is not a trigger for you, it may soothe your headache.
I went on an elimination diet and for 2-week increments I would cut out any foods that I suspected might be the culprit(s). There were only 4 or 5 foods that roused suspicion, but I eventually settled on nitrates (and likely other preservatives) being the culprit. I love sandwiches and Korea doesn't really do deli meat, so when I cam home I would eat a lot of sandwiches or chop the deli turkey and throw it in a salad. I also took note that a lot of canned food items have loads of nitrates (and preservatives). While I didn't completely cut out deli and other processed foods, I'm much more selective as to when and how much I allow myself.
Progress Report: Since figuring out my trigger, I've noticed a reduction in intensity and duration of my headaches. I absolutely still get them; I think it will just be a part of my life forever. However, knowing that I can control them a little bit better with what I eat is really inspiring.
As I mentioned previously, I'm traveling in Nicaragua! Updating from my phone isn't really allowing me to spell-check and format they way I usually do. Forgive me! I'll be replacing some NNM posts with travel updates and "what I ate today" type content.
One great habit I picked up is having "dessert" with every meal.
"Whaaat?! Katie... how are you not 468292 pounds?!"
Great question!
Dessert doesn't have to mean copious amouts of pie or cake or candy. In Korea, each (school) meal typically ended with some kind of seasonal fruit. I've always suffered from the "post-meal sweet craving," but in Korea I ended up accidentally training myself into being satisfied by the small bit of fruit at the end of lunches. Eventually, I added a fruity thing to the end of dinners I would make at home and if I went out, would sometimes grab a small ice cream. I did, however, find that on nights when we were drinking with dinner (big part of Korean dining-out is communal alcohol), I didn't really feel the need for anything after the meal. I suspect it has something to do with the meals typically being low in carbs, and my body recognizing if/when I needed to consume something carby- alcohol, our terrible friend, has the carby thaang covered!
A sample of how I add dessert to my meals now that I'm back in the US. Chili and Ezekiel toast with avocado and peppers, finished off with 1/2 an apple.
Since I'll be on the road for the rest of National Nutrition Month, I'm not sure how often I'll be able to post. I may try my hand at some videos or highlights of what I'm eating while in Nicaragua. Whatever I miss while I'm away, I'll make up when I get back... blogging every day is hard!
So, for today let's talk about ways of approaching food/nutrition on days where you're travelling. In my opinion, these ideas can be implemented across every different kind of travel.
(+)If you're flying, do your research so you'll know if you'll be fed. Some flights offer meals, some offer free snacks, and some offer.... nothing. If you're driving know if there are easy rest stops (some of the mini-marts I encountered on Rt 90 had produce available!). If you're on a train, look into what the snack car might have. Knowing before you go will help you plan accordingly.
(+)Bars. Keeping one or two in your bag could be a lifesaver. Instead of having to reach for a crappy-chippy-thing or idkwhatsinthis cookies, you'll have something that you're familiar with.
(+)Apples. They travel really well. I've never had my produce snacks confiscated. Apples in particular have the fiber to keep you satisfied and sugar if you're hangry and need a boost.
(+)Eat. Don't make the same mistake I did:: I have had several instances where I was too turned-off by my food options (airports, flight meals, and rest stops) that I didn't eat anything at all. No matter when or where you're travelling, you need to be on your A-game and "have your wits about you" (as my parents say!)... that is really hard to do when you're hungry and tired from low blood sugar.
(+) Stay hydrated. Common sense, I know. However, it can be really difficult to remember to get adequate water when you're on the go. It is especially important when flying-- something about flying is super dehydrating.
(+)Carry wet-wipes. Not exactly related to nutrition, but you're going to touch hundreds, if not thousands of surfaces when you travel. Your hands are going to be gross.
So from here on out, you may not hear from me every day... the formatting of posts will be terrible (yay phone writing!).... and topics may be a little abstract. Let's see what happens!
Hamburgers are awesome. And meatballs. And turkey meatballs. And meatloaf. Where would we be without ground meat? We'd be hungry and/or bored with our meals. I watch a lot of Jamie Oliver videos, and a few years back, he had a show that followed him in his impassioned attempt to bring to light the imminent dangers of America's health crisis; particularly as it relates to school lunches.
In his show, he visited individual schools and tried to spark a little change. Each episode had a segment that had some pretty high shock value. This one, in particular, really grossed me out:
If you haven't watched it-- watch it. Watch it now. Go ahead... I'll wait.
Ok, good.
Let's review:
After butchering, the leftover random pieces are (or should be) sent to a rendering plant to be turned into dog food.
However, sometimes the leftover meaty bits are put in a centrifuge and separated from the bone/cartilage/gristle.
The tiny meat peaces are washed with ammonia and then ground.
Up to 15% of the ammonia/meat mixture can be in your packaged ground beef (and I'm assuming this process is the same or similar for other animals).
The USDA has determined the ammonia is not an ingredient, but rather a "process" (I call, bullshit on this one), so therefore does not need to be marked on the label.
Conclusion: Your ground meat can have ammonia and no one has to tell you. Think about all the ground meat products you consume: nuggets from a fast food chain, pre-made meatballs, packaged hamburg...
What I do (and this is part of the reason I am so obnoxious to shop with) is I figure out what is ground in the store and buy that. If I had the money to visit a butcher, I would do that... so for now, knowing that it is ground in store (and likely doesn't have the ammonia mixture) is good enough for me.
(1)Vision. We all know this, but did you know that they're particularly important for night vision? They have loads of Beta-carotine, which (in the liver) turns into Vitamin A, then (in the retina) turned to rhodopsin. Rhodopsin is a pigment in the purple family that is important for good night vision.
(2) Speaking of Vitamin A: it helps the liver push toxins out of the body and aids in.... let's sayyyy... keeping things regular.
(3) 1 medium carrot = Daily values: (Vitamin A = 210%) (Vitamin K = 10%) (Vitamin C = 6%). That's pretty impressive.
(4) Let's talk carotenoids. They're basically color pigments that make fruits and vegetables so bright and delicious-looking. Carotenoids (more understandably, produce with strong colors) are antioxidants.
(5) They promote healthy skin! Vitamin A is super important if you want good skin (and you should!). It helps prevent dryness and delays the onset of wrinkles. It can also help fight sun damage.
In the 1950's, Americans were told that fat is what was making us fat. Wrong-o. I mean, too much of anything isn't good, but saying that fat in our food is what is adding fat to our bodies is just poppycock. The fear of fat has set up an entire generation for failure in health ventures.
...ok maybe that's a little dramatic. But there was a long period of time where Americans were told that fat is the enemy and should be avoided at all costs. What was subbed in? Carbs! Lots and lots of carbs! And we all know that carbs are important to a healthy diet; but easy-to-cook, refined carbohydrates were apparently the answer to filling the satiety gap left by nixing the fat.
Before delving into the bad, lets take a look at the good:
Fat is cool! (+) Fatty acids! Our bodies can make most of the fats it needs from our diet. There are a couple that our bodies can't make, so we need to get them from food. (+) Brain and nerves. Apparently fat surrounds nerve cells so they can transmit messages between the brain and.... everywhere else. The brain needs some fat in it, too (+) Fat helps combat cravings! (+) Fat helps you feel full. It keeps food in the stomach longer, making you feel full longer. (+) Some vitamins are fat-soluble (A, D, E, and K), which means that that fat needs to be present for these vitamins to be absorbed by the body. If there is not enough fat, your body can't pull the vitamins from your other foods :(
Let's get to it!
In our grocery stores today, we see products labeled as "low fat" or "fat free," and many of those products are the painful reminders of the fat-free movement of yore (aka the 50's). We see cookies labeled as "fat free" and our brain knows that can't be right. Well, brain.... high-five. While maybe (literal) fat has been removed, the manufacturer needed to add something in to compensate for taste. Sugar and salt are two big perpetrators of this phenomenon.
Do an experiment when you go to the grocery store next time: find a product that has an original as well as a fat free/reduced fat/low fat option. Take the two products and compare the labels. Check the calories, fat, sugar, and salt. I bet you'll be surprised. Want to be even more surprised? Take a look at the Daily Value column (labeled as DV%).
What's the big deal about replacing fat with sugar?
Good question. The answer is: because of the way it is metabolized. As I understand it, the simplest answer is: fat takes longer to digest because it is more complex. Excess sugar in our food is so frustrating and infuriating to me that I want to scream. You can read more about how our bodies handle sugar here.
Now, we know that fat is an important part of a healthy diet. It shouldn't be the most prevalent portion of our diet, but it needs to be there. Salt and added sugar on the other hand... are 2 things that we are told to be acutely aware of. I don't know about you, but if I'm going to choose the original version (on the rare occasion I do purchase crackery-chippy-cookie type things).
Dairy products should be examined, too! Apparently fat free half-and-half is a big perpetrator, but I'm not really sure since its not a product I purchase. I know that some yogurts are ok and some are.... very not. The best way to tell is flip the product over and take a look at the ingredient list. For example, I my yogurt is labeled as nonfat, but only has natural ingredients (pasteurized milk and active cultures).
While I don't advocate for counting every last calorie, there is merit to keeping tabs on your food intake.
Why?:
(+) Food = energy. Keeping track of how much and why type of energy you have to burn is generally a good idea. Think of how it would be if your car didn't have a gas gauge!
(+) Varying nutrient levels. There are so many different vitamins and minerals out there ! Taking notice of what you eat can keep you clued in on which nutrients you're getting plenty of... and which nutrients are being neglected.
(+) Helps with variety. I've noticed that since I've started keeping a food diary (I used the one attached to my FitBit), I'm much more able to see if I'm getting a good enough variety. For example, if I steam carrots for a morning smoothie, I'll stick to something green for lunch. Or if I have a banana with breakfast, I'll use an avocado in my post-gym smoothie.
How I handled it...
My wonderful Vitamin & Mineral list lives in the kitchen!
It can be really difficult to know what foods have which nutrients, I found this great list broken down by nutrient and then had a list of foods that have each nutrient. I loved the list so much that I decided I needed to add it to the other basic nutrition info I keep taped inside my cupboards!
I copied and pasted it into a word document and then highlighted the foods that are extremely prevalent in my diet. Many of those foods ticked off several nutrient categories. For example, eggs are included in: Vitamin A, B2, B3, B5, B6, B12, Folic Acid, and Biotin. Seeing many highlighted foods in a certain nutrient category tells me that I don't need to put forth any real effort to ensure I'm consuming adequate amounts of that nutrient.
According to my chart, I'm totally set with Vitamin A, Vitamin C, Magnesium, and Potassium. However, I don't regularly eat any of the foods in the Selenium category and I only regularly eat1 of the foods on the Zinc list. This means that I need to make an effort to incorporate other foods on those lists.
I recommend...
It is totally worth it to know what nutrients are in which foods. Copy this list, paste it into a word doc, make it pretty, and put it somewhere where you can easily take a peek when you're thinking about your food for the day! I went as far as laminating mine!
BAD Inactivity is bad, so let's talk about ways to get active without it seeming like a daunting task.
I recognize that activity levels have nothing to do with nutrients in food- but they're definitely related.
There is this cycle that people get stuck in. Thinking that the way to health is only through food is totally misguided. You need both activity and good nutrition. If you consistently choose to watch episodes of Vanderpump Rules (my guilty pleasure) instead of walking your dog, or going to the gym, or getting your step-count above 10,000 (obsessed with my FitBit)-- then you need to reassess your priorities. If you put off being active, then your inactivity becomes a habit... and the calories you eat aren't burned properly... and then they're stored. You know where calories go to be stored? You guessed it- fat. Fat is literally stored energy (translation = food we've eaten that we haven't been able to burn off).
Let's use abs as an example: You can go to the gym and workout until you pass out-- and have a strong core-- but you're not getting the chiseled look that you thought you would. Its because you're eating too much and more likely, not eating right. Those 6-pack abs ARE there... they're just hidden under a layer of.... "protection."
I have been in this cycle before, too. You can increase your muscles mass and strength by going to the gym, but you need to take a serious look at your energy/calorie sources if you want to see a real difference in your physique.
When professionals tell you to take baby steps, you should be listening. It sounds bass-ackwards (get it? ass-backwards! bah!) but it'll work. Trying to make huge, sweeping changes right from the start is setting you up for both short-term and long-term failure.
Imagine your baby/younger sibling/toddler cousin is just learning to walk... do you expect them to immediately move from crawling to running?! No. That's ridiculous. They start out with small, tentative steps; and then gradually learn how to take bigger, faster steps. Have you ever seen a mother walking hand-in-hand with her small child, and she has clearly forgotten that they are tiny and can't take the same wide strides she can? That is kinda like a lot of the advice that is thrown at people about nutrition and exercise. It's not your fault you can't keep up with mommy, she needs to slow it down and help you succeed by keeping pace with you, her adorable tiny-legged baby.
I'm all about the metaphors today!
Nutrition is your right foot. Activity is your left. You need both to walk. (1) Make tiny, sustainable nutrition changes. Cut out a vice (like chips, soda, ice cream, etc...). Pick ONE and say bye-bye for 21 days. (2) Once you're comfortably into the 21-day vice fast, make a choice to spend 1 or 2 days walking through a park/your neighborhood/on a treadmill. Find somewhere you feel comfortable and just increase your walking. (3) By now, your 21 days are up... and weird.... you don't even want your vice anymore. Huh. This time, make a trade. Cut out another vice and replace it with something healthy. I love hummus so I swapped veg for pretzels and crackers. Or strawberries for post-dinner cookies. Give it 21. (4) Add another day to activity plan. Or if your comfortable, grab a couple free weights at Target and do a YouTube follow-along workout. Or try a machine or 2 at the gym.
By this point- if you're 6 weeks in- and taking small steps (and actually taking them seriously), I can almost guarantee that changes are visible. If you're above your ideal weight zone, changes with small tweaks will happen fairly quickly. I was still in my healthy-weight zone but I was right at the top, and it took me 6 weeks to notice.
Once you see those small, but visible results, your confidence is going to skyrocket! Keep with the small changes-- if you try to jump to big changes too quickly, you might scare your self off. But I have complete confidence that anyone can do it!
The way I did it was by cutting out 1 thing every 2 weeks. One cycle I would avoid soda, another ice cream, and another bready treats. I rotated through several of my vices and eventually came to the point where I didn't want them any more. I added smoothies for a nutritional boost, and then started swapping veggies for crackers/chips (not always-- I'm human-- and I cannot eat a sandwich without crunchy-chippy type items). I went from walking on the treadmill to adding the recumbent bike before heading to the treadmill. Eventually, I started doing my own circuit workout (did 1-3 machines for each part of my body every day: legs, back, abs, arms). Now I have dedicated days for legs, arms, core, and maybe throw in 1 circuit day for nostalgia's sake :) Inactivity is going to be a huge barrier to success. You need to up your activity level if you want to make a difference in your physical self. Start with the "foot" (nutrition or activity) that you're more confident with. If you think you would rather start off with a change in activity before you take the 21-day vice-purge, then by all means- do that! The most important thing is keeping yourself dedicated to the desire to change. It isn't always going to be fun or easy, but it will get easier. There is a serious high attached to realizing that you can walk longer, lift higher, breathe better during exercise. It's weird, but the extra space in the pants pales in comparison to the pride taken in increased physical ability and the energy-boost that comes from getting the right bodily fuel!
GOOD(er than other options) I iz gramr geenyus
Last time I mentioned those "nutritional" bars that some diet franchises sell to their subscribers. I was going to include the better choices in that post, but I had too much to say! TGTABTAO!: Thank God There Are Bars That Are Okay! In addition to the processed bars, there are now loads of other, better options. If you're a purist, go for the Larabars. The ingredient lists are astoundingly short. I always have one in my bag just in case. The Chocolate Chip Brownie bar is my go-to for when I have a mean chocolate craving. Sometimes I'll have 1/2 a bar after dinner and treat it like a dessert. The Apple Pie or Blueberry Muffin are my "every day" bars. Both awesome and both taste like what the wrapper claims they should taste like.
There are others that are alright. I just tried the thinkThin Cookies and Creme bar (pretty good). Like with a lot of bars, it doesn't taste exactly like what the wrapper says, but for 20g of protein and "no sugar" (they use sugar alcohols, which aren't healthy, but aren't that terrible, either).
The Strong & Kind bars are good, too. They use almonds to boost the protein and have a relatively low amount of sugar. I like the Roasted Jalapeno and Honey Smoked BBQ. One thing I like about these is that they're savory. A lot of the nutrition bars are sweet, and I'm more of a savory snack kinda gal.
I just want to emphasize that these bars shouldn't be used regularly as meal replacement options. I have maybe 1 or 2 each week when necessary. Sometimes I'm out during a meal time, so I'll have a bar to hold me over until I can get home and have some real food. And sometimes I'll have 1/2 a Larabar as a dessert to keep me from reaching for high-sugar desserts.
Sometimes you're in a rush, hungry, and without a snack. Flip over the bar and keep an eye on these criteria: (+) Protein. You want something that is going to keep you satisfied. (+) Sugar. This is super important. So many snack/nutrition bars have loads of sugar to compensate for taste. Remember that the daily intake of added sugar is about 37g for men and 25g for women. Think about what you've already eaten and what you plan to eat later. If that bar has 17g of sugar you're already well, WELL into your consumption for the day. If you've had a coffee with sugar or flavoring, then you're probably over. Glass of juice? Over. Bowl of cereal... maybe over. (+) Calories. While I don't recommend letting this be the first thing you look at, and shouldn't necessarily be a deterrent, just take note. Larabars are usually in the 200cal range- which seems like a high number. Considering the ingredient list is short, and the protein/fiber/sugar numbers make me happy- I'm not bothered by it being 200 calories. If I was someone who watched their calorie intake more rigidly, it would just mean I would need to tweak my meals later in the day. NBD
Not all formal diets are bad. It would be wrong of me to lump them all together since they're so different. One thing that I'm a little suspicious of is that most "diets" have some kind of cost attached.
Diet Pills:
Beware! Many are really pricey and promise huge results really quickly. Why wouldn't I be suspicious?! Deep down, we all know that the only way to really achieve success is to control the food we're putting in. If they're claiming that you don't need to change the way you eat or your activity level... that should be a huge red flag.
I get that there are pills out there that are (a) prescribed by doctors as a weight loss aide, (b) pills over the counter that supposedly help boost metabolism, and (c) over the counter appetite suppressants. Those are maybe justifiable if you're really overweight and using them to kick start the loss AND pairing them with healthy diet and exercise changes. Maybe.
Weigh Loss Shakes:
Ew. I've tried them on a few occasions and they're yucky. I have a vague memory of trying them in high school, not that I was big or anything.... so I'm not sure why I did it. One thing about them is that they definitely leave something to be desired- and I, personally, wound up snacking hardcore. They taste like chalk. It's so much more delicious to throw some fruit/veggies/yogurt into a blender and make it at home. The combo of protein powder, yogurt, and strawberries (+ whatever else you want in there) is really filling. Make that and never look back.
Books/Fad Diets:
Meh... could be worse. I'm about 10 pages into the first Zone book, I know some people who more-or-less swear by the Zone, and I'm a little suspicious, but not overly concerned. For example, I hear a lot about the glycemic index of certain foods; but get a little suspicious that crackers are ok, but carrots are something to be cautious of. I don't care about the crackers going in, I'm more a interested in why there aren't more vegetables going down the hatch. Hence, the reason why I'm going to finish reading the book.
Same applies to other book-based diets: Atkins, South Beach. I'm inherently wary of anything that tells you to completely cut out any one kind of food. That is just not sustainable. It leads to secret snacking, which leads to shame, which leads to stress eating... No bueno.
"Nutrition" Bars:
Could be worse, but proceed with caution! A few things: (a) Some of them are attached to a diet franchise like the Zone, Atkins, Slim Fast, etc... Let's stop and think about this for a second. This book/program you purchased is a company -- they want to sell you something -- they want to keep selling you something so their business can continue to survive and grow. With me? What motives does this multi billion dollar company have to help you get to your goals? NONE. Because if you succeed, you'll pull away and they'll lose your business. I'm not saying that there is full-blown sabotage here, but just let that sink in. (b) WTF is in them?! Look at the ingredient list. I'm fine looking at labels and not understanding 1 or 2 ingredients, but flip over a "diet" bar and good luck reading that. (c) Many claim to be fortified with vitamins and minerals. Ok, fine. But why are you so deficient in the natural forms of those nutrients that you need to get it from an overly processed bar?
Stay tuned for a post about the "good" nutrition bars!
Weight Watchers:
I think Weight Watchers is the least of the evils for sure. If someone wants to lose weight and get healthy, WW can be a fantastic starting point for them. Yes, they're a business and making money off you. However, they offer an invaluable support system of coaches and peers-- those can be huge when you're feeling vulnerable. Without overtly saying it, WW is sorta treating their program like an addiction program- and I think that's great. Food addiction is a real problem, and support from people who have broken their cycle of food abuse is a great example for those who want to make changes.
Now, I'm generally against frozen dinners and stringent calorie counting. You know you should be eating fresh foods and steering clear of too many overly processed foods. Using Weight Watchers to get yourself to a point where you think "Ok, I can do this" is great. At a point, I think that once certain confidence levels have been reached, maybe moving on from WW would be wise. You've got the tools and the confidence; you know you can do it and striking out on our own would just prove that point. Ya know? Eventually, you're going to need to give up paying for WW..... or you're going to go on vacation or move-- knowing how to handle your eating and practicing self-control, I believe are huge contributing factors in long-term success
There are a lot of other "diets" out there. Be very wary of what they're trying to sell you. Some have great principles behind them, but ultimately, they are a business and they want to sell you something. Take what you need from them, and then let your intuition take over from there. You know you should be eating cucumbers over chips and apples over muffins. You've got this! Change is uncomfortable, but absolutely doable and sustainable.
Let's sum it up: (1) Deep down, we all know what we should and should not be eating. (2) The "diet" industry doesn't really have any investment in your success- they want to keep their business going. (Why don't you take the money you're investing in books, bars, and meetings and invest it in a local farmer?) (3) Looking for quick results can't lead to anything good (addiction to diet pills, unhealthy eating patterns, nutritional imbalance, etc...)
This one is going to be a little obscure and very propaganda-y.
I love raisin water (aka heotgaecha)(aka Japanese raisin tea)(aka wtf are you drinking?!)
I was introduced to this product during my third year in Korea.... and I wish I had found it sooner. It comes in a few different forms. I was most familiar with the bottled form that was easy to grab in the local mini-marts. My friend Meg handed me one once and told me to drink it before I started drinking alcohol. Apparently, whatever was in this magical drink helped to stave off hangovers. Considering that after I turned 26 my hangovers got way worse, I figured anything was worth a try! Well... it worked! I woke up relatively hangover free. I couldn't believe it and from then on, I never consumed alcohol without first having some raisin water (that was the affectionate nickname given to the brew... mainly because the only English on the bottle says "oriental raisin water").
A little about raisin water:
It is a tea steeped from a plant called Hovenia dulcis, also known as oriental raisin tree, and it is found mainly in Korea and eastern China. When the fruit of the tree is dried, it tastes kinda like raisins- hence, the name. The bark and leaves are brewed to make tea, and that tea is what I used as my hangover cure. The tea is know as having a healing effect on the liver, and was actually approved by the Korean version of the FDA as a treatment for alcoholism.
For me, this stuff had something like an 80% success rate with keeping the hangover away (or at least significantly minimizing it). I drank it in proportion to the amount (and type) of alcohol I consumed during the evening. I always started the evening with a 500ml bottle, and would make judgement calls throughout the evening based on my consumption. I usually started and ended the night with a 500ml bottle. I think part of the reason it worked so well is that it kept me hydrated. After using it for so long, I became a little skeptical; wondering if it really worked as well as I thought it did.
...so I did 2 little experiments:
(1) One night out, I realized that I hadn't started out the night with my raisin water, so I figured I would just drink water in the same proportion that I usually drink the raisin water and see how I felt the next day. Terrible. I felt awful. Not as bad as I would have been if I hadn't been on top of my water consumption; but still... pretty sittay.
(2) I rarely eat fast food, and had noticed that I would get this weird hangover feeling whenever I did indulge in McD's or other fast food in Korea. I made a McD's date with a friend, but had a raisin water beforehand and ordered the same thing I usually ordered. Interestingly, I didn't get the weird....erm.... gurgley stomach thing that I had before AND the next day I didn't feel like a blob!
Results = success! It must do something in the liver area. I definitely believed it when Meg told me all about it, but was pretty excited that it held up to my experimentation. From then on, I drank it regularly even when alcohol wasn't involved-- just a general addition to my nutrition/health weekly routine.
When I got home, I was super bummed that I wouldn't have easy access to my wondertea. Luckily, I mailed home a few small boxes of the tea bags, so I was still able to enjoy it-- but I didn't want to run out too quickly, so I used it super conservatively. When I went to Canada over the summer, my friend Lisa took me to this amazing Asian superstore and they had it!! I was so excited that I bought 2 boxes! Now I have enough to last me for a long time! :)
I definitely recommend trying this product (especially if you're prone to hangovers or really affected by your occasional fast food indulgence).
.bmp)
