February Retrospective

Initially, my plan for February had been daily exercise and a focus on mental well-being. I did awful with the exercise goal, but fantastic with the mental well-being, so I'm fairly proud of myself. I stuck with my green smoothies and aloe throughout the month, but my other eating habits were touch-and-go. There was a resurgence of junk food, which predictably made me feel very blah and unhappy with myself. But this past week I have been focused like a laser- exercise every day (30 Day Shred...brutal but awesome) and nothing but good food to fuel me. I cut out the daily glass of wine and/or beer as well, which adds a lot of empty calories. The feeling I get when I am totally focused (very, very rare) is power and a sense that I can achieve any goal that I set my mind to. Needless to say it's a great feeling, and one that I would like to maintain. I know that everyone goes through up and down cycles, so I'm not going to be unrealistic, but I would like to make March my month of totally kicking ass. I feel ready, willing and able both physically and mentally.

February earns a grade of C+. Aiming for an A+ this time next month!!

Aloe Makes for a Happy Tummy

I've been using my dehydrated aloe for a little over a week now (see entry: My Aloe Has Arrived). It goes into my daily smoothie and down the hatch. Prior to using it, I have always had issues with a VERY sensitive stomach. I often suffered from nausea in the mornings if I drank or ate too fast, and had to be cautious about spicy foods. Any changes in my diet, even minor ones, led to an unpleasant "adjustment period" for my bowels. It was something I took for granted as a quirk of my anatomy. There is nothing physically wrong with me that any doctor has been able to find. Well it's almost too good to be true, but after the last few days I definitely can't deny it...my stomach is happy! I've had no issues with nausea, and no repercussions from spicy food. Eating quickly doesn't bother me anymore, nor does that first drink of water in the morning. It feels consistently settled and steady, which is so foreign to me that I can't stop thinking about it every time I eat. You may think it's a placebo effect, but I DO tend to be very methodical and even cynical with my "experiments". I wasn't expecting any noticeable results to be honest. I am very pleased to be able to recommend adding aloe to your daily diet. At best you may experience the same healing effect that I have, and at worst you certainly won't be doing yourself any harm.

New-found Motivation....Bring it on!

For whatever reason yesterday afternoon, something in my mind snapped back into place (or so it felt). Suddenly I feel like my old self again...fully optimistic, energetic and ready to take on life without feeling beat down. I ate healthy all day, was productive at work, and made it a priority to do a workout after my daughter was in bed. Speaking of which; as I mentioned, I enjoy doing yoga and have been using it both for relaxation and exercise. Yesterday it just didn't appeal to me though. I wanted something more high-energy, and more effective in a shorter amount of time. My normal yoga routine takes nearly 90 minutes, and while that's okay once in a while, it's not feasible every night. So I got into my workout gear and dusted off a DVD that hasn't seen any use since I moved: "Jillian Michaels 30 Day Shred". I actually have several of her DVD's, but this one is awesome for a general full-body workout. It has three levels of intensity that you work your way through as your endurance increases. I was pleased that I got through level one without too much difficulty, and it was amazing how quickly the 20 minutes passed when I've gotten used to much longer workouts. I feel a bit sore this morning, but it's a good sore, and more importantly my back doesn't hurt. Hooray! To anyone who is curious- Jillian Michaels' workout DVDs are very effective. She can be somewhat abrasive at times, but her overall method is motivating.

Hello Monday

As evidenced by my lack of entries last week, I just didn't feel up to the task of writing (although I normally enjoy and look forward to it.) It was a tumultuous week- both for myself and my very good friend. And when my loved ones aren't 100%, I don't feel like I can be either. A number of things went by the wayside, not the least of which were my healthier eating habits...although I did still manage to get a good number of green smoothies into myself. I've been very internally focused this month, and I have found from past experience that being internally focused makes it very difficult to take care of myself physically the way I should. It's as if I can't concentrate on both at once. However this is a new week and a fresh start, and that's one good thing I can say about Mondays. I am feeling tired, but optimistic. This will be a great and healthy week!

I am busily planning the gardening I want to do in May. I moved in mid-summer last year, so I didn't bother with any landscaping changes. The previous owners were very smart to plant self-reliant perennials that survived my total neglect beautifully. However this year I would like a more lush landscape with some privacy screening so I don't feel like I'm in a fishbowl. Sunflowers, hops trained along a pergola, and large pots with lemon grass are all on the agenda. It will be a very outdoorsy summer this year...at least until the mosquitoes find me. Let's all hope they won't be as brutal this year.

Jasper, Here I Come

Despite the cycles of above-average temperatures in January and February, this winter has been very hard on me and a lot of others. The snow has been almost non-stop, and the thaw/ freeze cycles have made commuting a complete headache most of the time. While there have been some sunny days, most of the time it's been overcast. And yet somehow we are nearing the end of winter already. By the time March rolls around we can expect more thawing than freezing (barring a few inevitable cold snaps.) I feel bad that I didn't take advantage of the snowy conditions as much as I would have liked, but life has a way of taking over, and when you're in the grip of seasonal blahs it's not easy to get motivated.

My beautiful new snowshoes have seen hardly any use this winter, and that's just plain unacceptable to me! With that in mind, I made the decision yesterday to book a solo trip for the end of March to our nearby winter wonderland: Jasper. It's about a four hour drive from here so I will leave on a Friday morning and stay two nights. There are many, many snowshoeing trails to explore, and several companies that offer guided tours. I've got my room booked, and am quite looking forward to a solitary weekend enjoying the incomparable beauty of our mountains. I might even participate in an ice hike tour of Maligne canyon. It feels great to have this trip to look forward to. Come on end of March!

Curve Inspire

Just wanted to give a shout out to curveinspire.tumblr.com; a fantastic site dedicated to healthy and curva-licious ladies. I'm proud to say they posted my picture: Strong, Healthy and Curvy. I am truly inspired whenever I visit this site, so this is extra exciting for me! Do check out the other gorgeous ladies there when you have a chance.

My Aloe Has Arrived!

I had ordered some dehydrated aloe a few weeks back after reading about the awesome benefits (see my post: Day 12 Aloe Vera Awesomeness). After apparently being held at the border it finally arrived late last week. The company "Good Cause Wellness", based out of Arizona, delivered exactly what they had described. Three bottles of aloe vera flakes that had been dehydrated using a low-temperature, short-term process so as not to destroy any of the nutrients. The instructions call for measuring a tiny 1/16th of a teaspoon into 8-10 ounces of liquid. Yes that's right- half of the smallest measuring spoon you likely own. Each small bottle contains a whopping 60 servings! I've been mixing it into my green smoothies every day. I cannot detect any kind of flavor difference with such a small amount, and I hope I'm actually absorbing a helpful amount. The more I read about the benefits of aloe, the happier I am that I ordered this stuff. I feel like I've got a great head start on preventative nutrition.

Here's what a bottle of it looks like (that measuring spoon shown is a 1/4 tsp...my boyfriend has a 1/16th on order for me. He couldn't find any in stores locally):

Romance...

Okay, I am a romantic at heart. I will melt into a puddle of mush if I receive a valentine, flowers, chocolates, anything really. I love helping my daughter address all the valentines to her classmates (pirate themed ones this year!) I found it cute beyond words when she reserved the largest one for a certain special boy, and then whispered in my ear that she loved him. I framed the valentine my boyfriend made for me last year, and it hangs above my desk at work where it warms my heart every day. I will never stop enjoying the small and large ways that love transforms life, whether it's new or well-established. And I hope to never become so jaded that I am blind to its magic.

I firmly believe, however, that we cannot love others until we love ourselves fully. If you're not worthy of your own affection, why would you expect someone else to give it to you? You can be amazing all on your own, and the greatest romantic love is one that recognizes that we remain unique individuals even when our lives are intertwined (symbolized perfectly in the above valentine I must say!)

"Once the realization is accepted that even between the closest human beings infinite distances continue, a wonderful living side-by-side can grow, if they succeed in loving the distance between them which makes it possible for each to see the other whole against the sky."

                                                                                       - Rainer Maria Rilke

So if you do observe it: Happy Valentine's Day! And if not, may you nevertheless find little ways to express your love whenever you choose, both to yourself and to your significant other.

Adult Acne- Take a Hike!

As an adolescent I suffered from fairly severe acne for a couple of years. It's hard to explain what a psychological toll it takes without sounding too dramatic, but suffice to say it weighed heavily on my mind at all times. I was always conscious of what it looked like to other people (something teens can't help doing at the best of times.) I tried to cover it up with makeup even though my doctor cautioned me that makeup would make the breakouts worse. I remember feeling very bitter when he told me that, thinking "what else am I supposed to do?" Mother nature resolved the issue as I got a bit older and my hormones were more regulated, but at its peak I looked at my face in the mirror and thought; "if I ever get to the point where I have so few pimples that I can easily count them, I will never complain about my skin again." But time passes and memory fades.

For a long time I was relatively untroubled by acne. I believe that being on birth control played a large role in preventing it. Unfortunately when the time came that I no longer wanted to take the pill, my hormones rebelled and I ended up with terrible acne on my back, chest, jawline and forehead. "Proactive" was newly available via mail order at the time, and despite being a poor university graduate I shelled out the $75/ month. It DID work for me quite nicely for the most part, but my forehead always had stubborn "bumps" that didn't respond to anything. I only needed to take Proactive for a few months before my hormones once again regulated and the acne subsided. After that I learned to live with the forehead pimples that never went away. I wore bangs, and I was conscious to always use foundation and reapply powder so the shine wouldn't draw attention to it. Fast forward to present day....

I am thrilled to say that after all the years and various over-the-counter products, just when I am starting to contend with the fine lines of aging, I have gotten rid of the forehead acne! I have found my magic combination that does the job when nothing else would. There are two things I use, and both are inexpensive.

1. Every morning in the shower I use good old St Ives Apricot Scrub, available absolutely everywhere (I have the one with salicylic acid for good measure.) I exfoliate my face and neck for about a minute, paying particular attention to my forehead.

2. At night I use the oil cleansing method that I mentioned in a previous post. To recap; I mixed 2 parts castor oil and one part extra virgin olive oil. I added some essential rose oil for its anti-aging benefits (see my post: Rose Oil is Wonderful), but that's completely optional. I massage a quarter sized amount into my face and neck and drape a very hot washcloth over it for about a minute. I wipe the excess oil off, rinse the cloth, and wipe a second time. It cleans, re-balances natural moisture levels, and removes my makeup in one step. My face is left feeling glowy and restored. Contrary to my deeply rooted paranoia that oil would cause a resurgence of my adolescent acne, it has worked to help make my skin healthier than it's ever been.

So there you have it...my inexpensive, do-it-yourself cure for the most stubborn adult acne. I wish I had tried this combination earlier in my life, but I'm certainly enjoying the result now.

Hidden Veggie Recipes

I've mentioned my spinach/ cauliflower pasta and green smoothies as a sneaky way to get vegetables into my daughter, now I want to share two other tested and approved recipes that please both kids and adults.

Occasionally I will make pancakes on the weekends, and I always use the boxed mix (it's just SO much easier.) However I like to punch it up with some custom ingredients so it's not just empty calories drenched in syrup. I sometimes like to add a pureed banana, some ground flax seed or wheat germ, or my favorite healthy additive: pureed cauliflower. Seriously- you should always have some on hand in your freezer. I added a 1/2 cup to a single batch of pancakes- I didn't alter the recipe aside from that and the consistency was still just fine. A few semi-sweet chocolate chips or raisins for a smiley face, some pure maple syrup, and you have a fun breakfast that gets gobbled right down. It doesn't just have to be relegated to weekends either- I find that pancakes can be made the night before and reheated for those fast-paced school mornings.  Smiley face is optional for the grown-ups ;)

My other recipe comes courtesy of Jessica Seinfeld's "Deceptively Delicious" cookbook. Although there have been several pureed veggie based cookbooks published, I like the format of this one the best. Of course it doesn't hurt that I bought it in a thrift store for a couple of bucks in pristine condition! I tried many of the recipes but one of my faves is the spinach/carrot brownies. A couple of notes: I use butter, NOT margarine as suggested in the recipe, and it is important to let the brownies cool completely to mask the veggie flavor.
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Prep: 15 minutes
Total: 55 minutes
Yield: 12 brownies
Ingredients
Nonstick cooking spray
3 ounces semisweet or bittersweet chocolate
1/2 cup carrot puree (After peeling and trimming the ends, steam for 10-12 minutes and then puree in a food processor for 2 minutes)
1/2 cup spinach puree (Steam for 30 to seconds, then puree in a food processor for 2 minutes)
1/2 cup firmly packed light or dark brown sugar
1/4 cup unsweetened cocoa powder
2 tablespoons trans-fat-free soft tub margarine spread*** (I suggest substituting butter here)
2 teaspoons pure vanilla extract
2 large egg whites
3/4 cup oat flour, or all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon salt
Directions
1. Preheat the oven to 350°F. Coat an 8x8-inch baking pan with cooking spray.
2. Melt the chocolate in a double boiler or over a very low flame.
3. In a large bowl, combine the melted chocolate, vegetable purees, sugar, cocoa powder, margarine, and vanilla, and whisk until smooth and creamy, 1 to 2 minutes.
4. Whisk in egg whites. Stir in the flour, baking powder, and salt with a wooden spoon.
5. Pour the batter into the pan and bake 35 to 40 minutes. Cool completely in the pan before cutting into 12 bars.
These brownies are packed with 3 grams of fiber (which is just crazy for a brownie!), while spinach and carrots provide two powerful antioxidants that help your kids' eyes stay healthy.
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Here's my finished product:

Feeling Productive!

After a week of feeling worse than blah, I am happy to report that I feel back to my normal self. The weather is mild (for February), the sun is out, and I had a most productive weekend working on interior renovations and bookkeeping. It's tax season, so I get quite bogged down with all the extra work and it's a very stressful time of year for me. Whoever decided that tax season should coincide with S.A.D. season wasn't too bright! But there is a light at the end of the tunnel. The bulk of the work is done, and my boyfriend and I also managed to repaint the majority of his house (inside, obviously.) Something about physical labor versus desk work makes my body and brain happier...I was almost pondering a major career switch until my back and hips reminded me the next day that they are not going to tolerate prolonged standing, reaching, straining and bending. Ouch! The arthritis flared up big time. Luckily it only took a day to get back to my basic level of discomfort rather than the advanced, hobble-around-like-an-old-lady level.

It feels good to start a fresh week with so much dreaded work behind me. I can feel spring in the air (famous last words...you can all blame me if we get 2 more months of winter now.)

Confession Time!

I met up with a friend after work yesterday for some sushi and girl time...sushi is quickly becoming my favorite indulgence food, and though I know those calories still add up I believe that it's a far better choice than pizza or fried chicken. We had a very enjoyable meal, and I provided some comic relief by inadvertently dipping a piece into my hot sake rather than the soy sauce. I realized the liquid wasn't as dark as it should have been at the same moment that my friend said "did you just dip your sushi in....?" before starting to laugh. I had to pick half the roll out of my drink and round up the random grains of rice that kept eluding me. I saw no reason to let that stop me from finishing the sake...after all it IS rice wine! It's becoming a running joke that I am the messiest, most haphazard sushi eater in the world. I'm always splashing soy sauce all over the table, using the chopsticks wrong, taking a bite out of a piece while the rest crumbles to the plate. I'm not an overly clumsy person by nature, but I will inevitably make a mess if you take me out for sushi!

In the course of our conversation, my friend made the suggestion that I write a blog entry about the one thing that I still consider a vice. I've talked a lot about the things I have cut out and the healthier diet choices I've been making, and it might be starting to sound like I never indulge in "forbidden" things anymore. That's not true at all. I still enjoy the heck out of a glass of wine or beer (or two), and while I try not to have a drink on a daily basis, I still drink more than I should according to popular advice. I am conscious not to use it as a way to self-medicate when I'm stressed, but to me a glass of wine is just the thing in the evening when I'm relaxing with a book or a movie. I have pondered giving it up altogether, and I would in an instant if I had any major  health issues, but for now the positive outweighs the negative. I will continue to indulge in my vice.

Cheers!!

Sugar, Sugar

Most of us know by now that sugar has addictive properties and that's it's a major factor in the obesity epidemic. I've had this information in the back of my head for years now but didn't take it very seriously, since it was easier to ignore and eat as I always had. Head-in-the-sand syndrome! When I embarked on my healthier living journey at the beginning of January I drastically reduced the amount that I ingested (aside from the occasional treat.) I've started using fruit and honey to sweeten my baking now. What I didn't realize was that withdrawal symptoms can be quite nasty...comparable, in some severe cases, to withdrawal from certain narcotics. Happily, my green smoothies, honey and almonds were just the right combination to provide a buffer. This article from Natural News.com gives some handy pointers on avoiding withdrawal and kicking sugar to the curb once and for all:

Break a sugar addiction within a week using three easy steps

Tuesday, September 18, 2012 by: Brad Chase

(NaturalNews) Refined sugar is a drug that is similar to opiates in its power to become addicted to it. The Journal of Psychoactive Drugs stated in a study published in 2010 that sugar releases euphoric endorphins in some people's brains in a manner very similar to that of certain drugs which are commonly abused.

"Sugar addiction" follows the same pathways in the brain that a habit-forming drug does. Fortunately, sugar cravings can be stopped within a week of withdrawing from the white crystals.

The entire scope of drug addiction has been observed in people with sugar addiction. There are cravings, an escalation of tolerance levels, and dramatic withdrawal symptoms associated with sugar addiction that parallel that of both prescription and non-prescription "street" drugs. In addition, sugar addicts often become narcotic addicts, according to the above study.

The study, performed at California State University, found that children of alcoholic parents often had a "sweet tooth," and were more likely to become alcoholics themselves when they became adults. There are also genetic markers connecting sugar addictions with alcoholism, bulimia, and obesity.

Raw, organic fruits and vegetables form the first step in breaking a sugar addiction

The first step in breaking a sugar addiction is to make sure all fruits and vegetables consumed are 100 percent organic. Organic fruits and vegetables are full of natural sugars, or complex carbohydrates. Not only does organic produce taste better, the complex carbohydrates break down slower than simple carbohydrates do. This means the body does not send "craving" messages as quickly to the brain.

Substitute pastries with whole grain bread and raw honey

While those on an ancestral diet may cringe at the suggestion, a person who is just beginning to transition from the Standard American Diet (SAD) by breaking a sugar addiction can dramatically reduce sugar cravings by eating a slice of homemade whole grain bread drizzled with raw, unpasteurized local honey.

Whereas someone on the SAD might normally reach for a quart of their favorite ice cream and the better part of a bag of cookies for an evening snack, homemade bread with raw honey is a wiser, healthier choice.

According to MyFitnessPal.com, there are approximately 290 calories in just one cup of a commercial brand of vanilla ice cream, along with 16 grams of fat and 30 grams of refined sugar. By comparison, a 1.5 gram slice of homemade whole grain bread contains 100 calories, 1.5 grams fat, and 18 grams of complex carbohydrates.

Drizzling a whole tablespoon of raw honey onto the slice of bread adds 70 calories and 15 grams of sugar. Rather than eating 28 grams of refined sugar from a cup of vanilla ice cream alone, sugar cravings are reduced by eating 15 grams of raw honey.

In addition, the destructive chemicals in refined sugar are replaced with the scientifically proven anti-microbial, anti-oxidant and appetite-regulating benefits of raw honey.

Break the need for crunchy snacks with raw nuts and trail mixes

Raw nuts and seeds along with natural trail mixes made with dried, unsweetened fruit are perfect for the person who is breaking a sugar addiction. Raw nuts and seeds offer protein, energy, and healthy plant fats.

Trail mixes, as long as they do not contain added candy or sugar- sweetened fruit, contain an interesting combination of complex carbohydrates, proteins, and good fats which help tide an individual over until meal time. There is just enough natural sugar in trail mix to offer an energy boost without a sugar spike.



Learn more: http://www.naturalnews.com/037337_sugar_addiction_habits_raw_honey.html#ixzz2KFB79pTL

Feeling "S.A.D."?

Like many others, I have Seasonal Affective Disorder in the winter months. As fall begins, so do the symptoms, and by this time of year it's got me pretty worn down. I take all the suggested steps to avoid it (vitamin D supplements, exercise, plenty of rest, healthy diet, etc.) But no matter what I do, it seems that I'm fighting a losing battle. If S.A.D. was able to take on a physical form, I would punch it right in its face and say "stop wasting my time!!" This week has been ROUGH on me. I slept in on Monday, called in sick on Tuesday, and managed to get up on time this morning only through superhuman effort (and the knowledge that there are still bills to pay). The most irritating part is that I was getting through it pretty good this year, but as soon as I slacked off for one day, indulging in carbs and sugar and not exercising, it hit me full force. Are we all sure we're NOT meant to be hibernating?

From the Mayo clinic's site:
http://www.mayoclinic.com/health/seasonal-affective-disorder/DS00195/DSECTION=symptoms
Fall and winter seasonal affective disorder (winter depression)Winter-onset seasonal affective disorder symptoms include:

• Depression
• Hopelessness
• Anxiety
• Loss of energy
• Heavy, "leaden" feeling in the arms or legs
• Social withdrawal
• Oversleeping
• Loss of interest in activities you once enjoyed
• Appetite changes, especially a craving for foods high in carbohydrates
• Weight gain
• Difficulty concentrating

I can put a checkmark beside most of these on any given day these past couple of weeks. Now I have a tremendous amount of willpower and intolerance for whining, but for this day I will try to have more compassion for myself. I know it will pass; the days are longer now and it will be spring before we know it. More reassuring yet is the knowledge that I am not alone.

So to all my fellow sufferers, I raise a cup of coffee to you. We await the spring and summer, and more of the sun.

Evening Yoga...at Home

As is evident from the title of this post, I chose yoga over snowshoeing last night. It just felt right, even though it's very warm outside and I should be taking advantage of it. I set up my zen space in the electronics-free living room (well almost electronics-free; there is a stereo), unrolled my mat and got ready for some Vinyasa flow. I've been using an audio CD narrated by Baron Baptiste, and I find that as long as you have some familiarity of the poses it works quite a lot better than craning your neck to watch a screen. The CD also came with some picture cue cards I case you get lost, but after the second time I was able to follow his verbal cues just fine. Last night I was feeling weaker and more fatigued than usual, so I only got through about 40 minutes of his 75 minute flow. Nevertheless it felt very good and just the right amount of challenging. I worked my muscles until they felt shaky, and got my sweat on! After taking that restorative yoga class a couple weeks ago I have been able to focus on my body more and listen to its needs. I modify when I need to, rather than powering through, but I still push the limits a little and sometimes surprise myself with new abilities. I am in love with the body's adaptive qualities, and it's ability to be continually growing, changing and assimilating new skills. Evolution is a wonderful thing!

 Here is a snapshot of my "zen space". There's no place like home!

Weekends make me weak

I'm glad I work a 9-5 office job. It imposes a strict schedule on me, and makes it easier for me to eat properly (as long as I've planned ahead.) There is no junk food here unless I get in my car and drive to get some. Weekdays I am usually very, very good. It's the weekends that I come undone! I tried to be extra good this time around, but it didn't happen. Aside from poor food choices, I also imbibed more alcohol and got less exercise than I should have. When I first started this blog I had pledged to do at least 20 minutes of yoga per day, and that is the one thing I have not done. I seem to go through cycles where I focus either on a good diet OR proper exercise. I need to get both in line! I must fit in some daily exercise no matter what, as well as be more conscious of what triggers my poor food choices when I'm not at work. Next weekend I will be focusing on that.

Okay, pep talk done...I'm newly notivated! Tonight I will try to get out for a snowshoe hike, but failing that I will definitely be doing some yoga.

Happy Monday!

Rose Oil is Wonderful

When I first started using a castor/olive oil blend for facial cleansing, it occurred to me that I would like to add some essential oil, mostly for the scent rather than any other benefit. The first scent that came to mind was rose. Little did I know that it is, of course, the priciest and one of the hardest to find in its pure form. Why do I have such a knack for picking out the most expensive of everything before I even know anything about it? It's a burden! But I digress; once I got that scent in my head I HAD to have it. I found a company in India that ships essential oils in small and bulk quantities to north America regularly. The company is "Meena Perfumery" and they popped up right away when I did a rose oil google search. I ordered two vials so I could maximize my value for the shipping cost (which was extremely reasonable I must say.) Color me impressed when the oil arrived in just one week! Zoooooom.

In the interim I had done some research on the uses and benefits of rose oil aside from its decadent scent. Turns out it's great for anxiety and depression as aromatherapy, and perfect as an emollient, astringent and skin tightening additive for cleansers and lotions! Well that couldn't be any more perfect for me. The first thing I did when I got it home was to add a couple drops to my oil cleanser. That tiny amount scented it wonderfully. I look forward to enjoying its benefits with regular use. The next thing I did was to add a bit to my ceramic oil burner and let the scent insinuate itself into the master bedroom and bathroom. What a wonderful substance! I can feel the calming properties of it as I breathe it in. One caution however: it is very concentrated so a little goes a long way. It's best to burn it in a well-ventilated area. Overall, I recommend essential rose oil to anyone looking to enhance their well-being.

Lunges, squats and push-ups.

I've had a problem recently with feeling jumpy and anxious around 3 pm when I'm at work. Since I do work a desk job there is unfortunately very little moving around. I have been increasingly concerned about this anxiety that hits the same time every weekday. It's like the feeling you get when you drink too much caffeine, yet I haven't had an afternoon cup of coffee for a month.  Then yesterday it suddenly occurred to me that I have had more energy lately, and rather than capitalize on it by working out, I've been forced to sit in front of a computer screen. I don't get anxiety when I'm home on the weekends, moving around a lot. It was one of those "aha" moments. So yesterday I decided that I would take preventative measures by doing little bits of exercise once an hour or so.

Around one p.m. after letting my lunch digest, I did a quick 5 pushups and 20 squats. I felt better instantly. At 2 pm I made my way across the office, doing 2 sets of 10 lunges per leg, and finished off with more pushups. Two additional sets of 5 pushups around three pm rounded out the afternoon. I made it through without any of that nervous anxiety that normally plagues me. My coworker did look at me kind of funny, but she's used to my quirks.

Today I have learned anew how effective those lunges are for working the glutes....it hurts to get up and down! If you're uncertain which exercise works best for that muscle group, wonder no more!

Endomorph Pride!

What the heck is an endomorph, you may well ask. It's not related to shape shifters! It's one of the three main body types or "somatotypes" that people can be classified into:

Ectomorphs are the body type that is the most resistant to weight gain due to a fast metabolism. In other words, ectomorphs are often able to overeat, while gaining little or even no weight. This body type is mainly characterised by it’s lack of mass, i.e. ectomorphs tend to have little body fat, are only lightly muscled and have a small frame (and joints). Because the have little fat, bone and muscle, ectomorphs naturally weight less and would be at the lower end of the BMI scale. This lack of mass also means that female ectomorphs tend to have a more linear body shape.

Mesomorphs are characterised by their muscle mass. They are naturally muscular and gain muscle mass very easily. Mesomorphs gain fat relatively easily, but also lose weight easily. Mesomorphs tend to have a large to medium frame and joints. Mesomorphs have the quintessential athletic physique and can sport amazing muscle definition.  Due to their muscularity and heavy frame, a healthily mesomorph will tend to be at the middle to upper end of the BMI scale.

Endomorphs gain fat easily, and lose with the greatest difficulty. This combination means that endomorphs struggle to control their body fat percentage. Endomorphs tend to have a good amount of muscle mass, are incredibly curvaceous and have a medium frame and joints. In terms of BMI, healthy endomorphs would have a BMI around the middle of the BMI scale.

From http://www.youbeauty.com/body-fitness/somatotypes-and-body-type-guide:

Endomorphs

Most women are endomorphs—feminine and soft. This physique is rounder and they can gain fat and muscle easily. They’re fortunate to have stronger legs.

Health Implication: The metabolism of endomorphs might be slower. Even if it comes less naturally for this body type, they can still burn fat and build muscle.

Celebrity Examples: The “knockouts” of our era and eras past are often endomorphs. Think Christina Hendricks of “Mad Men” fame, and the real 1950s gal, Marilyn Monroe. Kate Winslet and actress/singer Jennifer Hudson are also endomorphs.

Best Exercise: Pilates works the lats, legs and glutes—three of the biggest muscles in the body. Start slow and build up support and balance. In no time, Pilates moves will burn fat, big time.

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The things I admire most about my body are also the most frustrating. I LOVE my hourglass shape, and the way it fills out a dress. My curves add va-va-voom to a lot of outfits. Conversely, a lot of clothes aren't made for my shape. Buying off the rack can be a timely process, and many fashion trends simply aren't doable for me. I can be the same height and weight as another woman and wear two sizes up in jeans thanks to my hips (I actually did have a friend who was the exact same height and weight and couldn't borrow her pants).

Another source of frustration: the barrage of  images I am faced with when looking up fitness ideas on the internet. I strongly dislike when grown women repost pictures of 20-something hardbodies and/or very naturally thin girls (emphasis on that, since we do change drastically as we age) paired with "inspirational" sayings meant to encourage exercise. Puh-leeze. How is that supposed to be motivating? None of those images show my body type. They're all "mesomorphs", which incidently do not make up the majority of the female population. I am an endomorph! But with all the visual stimulus it's easy to forget that I am never going to be a hardbody, and I feel somehow disenfranchised because I am soft and squishable in places, rather than rock hard. The trend towards extreme lean-ness and muscular athleticism is disheartening when it doesn't come naturally to you. I've decided, therefore, that I am NOT allowed to look at the fitness images that float around Pinterest, Facebook, etc. They're not realistic or aspirational for me. I think the internet needs more images of healthy-sized endomorphs! And not just women from bygone eras such as Marilyn.

I am strong, healthy AND curvy. ENDOMORPH PRIDE!!