HOW TO EAT LIKE AN ADULT

Eating. It seems like a simple enough task. I mean, we all eat. We eat to satiate ourselves. We eat to socialize. We eat to fill the void entertain ourselves.

But no one ever said it would be this hard.

By "it" I mean making meals for a single human being that are both healthy and cheap. Just because I am a graduate, doesn't mean I have all the green to splurge on the greens. And I'm sure you know, eating healthy is not cheap. Or easy.

Sometimes a bowl of Cap'n Berry Crunch sounds better than a bowl of berries... that's a lie. I like fruit a little too much for my own good (if only I could eat an unlimited amount of natural sugar). But seriously, unhealthy choices are usually less time-consuming and easier to think about making after a long day (or night) at work.

So I had to come up with some rules to keep myself in check:

1. No picking up takeout if you are on your way home to a fridge full of food. 
We all have those times when we haven't had a chance to get to the grocery store. Life is busy. I get it. Every once in a while I get too busy at work to really get enough to eat so I will have to pick up something on the way because I have a long drive home. But living by this rule saves you both money and calories.

2. Sugary cereal is not breakfast. 
I love a good bowl of Cap'n Crunch just as much as the next kid, but as much as we want it, a sugar rush is no way to start the day. That doesn't mean I never eat it. While I have been eating cleaner recently, I don't see any reason I can't have a bowl from time to time--as long as that it really is just from time to time. So if I do have it, I pour myself a bowl, close the box and put it back in the pantry. And it is a dessert.

3. Prep as much as possible. 
I never have enough time in the morning. I  give myself a decent amount of time to get ready in the morning--and somehow I still find myself rushing out the door at the last second. Because I know that I am like this, preparation is key. Even sticking some watermelon or carrots in a container the night before gives me a head start. And it also prevents me from buying a bag of Cheez-Its or potato chips at work!

4. Limit the number of times you eat out per week. 
We ran a story at my news station last week that said Millennials eat out more than any other generation before them. It says we're splurging on takeout, drinks, and coffee multiple times a week. I like to think that I am pretty good about this one, but my goal is to limit this category of expenses to social activities. There's no reason for me to go spend $5 on a latte just for the heck of it. But if I am catching up with an old friend, it's money well spent in my book.

5. Eat like you love yourself. 
This one might sound a bit strange, but hear me out. One of the best Tweets I've ever seen was something to the effect of, "Eating grocery store sushi is a good way to show the world you hate yourself." Just because something is at a supermarket doesn't mean we should eat it. I once went on a date with a guy that told me his diet consisted mainly of Hot pockets and Ramen. I would rather go broke buying vegetables than fill up that way. I'm not saying quit junk food forever and live off of vegan burritos and kombucha. Not everyone wants to have a crazy healthy lifestyle. And that's fine. But really? Hot pockets and ramen? You deserve better.

6. Learn how to use your oven. 
Believe it or not, a stovetop is not just a great place to spread peanut butter on a slice of bread. In fact, great things can come out this wonderful kitchen appliance. My mom always told me that she wanted me to know how to cook before I went out into the world, and I couldn't be more grateful. It's pretty neat what you can do when you know you're way around a kitchen.

Now, close out of that food-delivery app, and eat like an adult.

Next week, look out for: 

How Yoga Changed My Life

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Life is stressful. Someone cuts you off on the freeway. Work piles up, and your boss doesn't seem to get that you are human, too. No one else seems to understand what you are going through. Then one day, you say something that you don't mean to someone you care about, because you have bottled up your frustrations of the day. 

Yoga allowed me to see things differently. I see the stressful events in front of me. I might even feel a twinge in my chest or the anxiety approaching, but I stop. I take a breath, and I actively combat the stress with calming thoughts and soothing breaths. When I am actually in the yoga studio, it becomes even simpler. Suddenly, the worries shrink, until they disappear. My breath is louder than my thoughts, as I mentioned in my post "Breathe in, Breath out." And I am able to stay focused on the present poses.

Via The Mayo Clinic

Child's Pose// In child's pose you are faced toward your mat--arms stretched out, legs bent, forehead on the mat. Many of the instructors I have had start the class with in child's pose, reminding us to return to this pose if we are overheated (I do a lot of hot yoga) or out-of-sync with our breath. While I am not going to go into this pose in my everyday life, when I am fatigued or overwhelmed it serves as a reminder to stretch my body and calm my mind.

Downward {Facing} Dog// Whenever I have a conversation about yoga with someone who doesn't practice, they seem to bring up the downward dog if anything. It is the one pose that many people recognize, and sometimes like to poke fun at. But while they are laughing, I am reaping the benefits of stronger arms and decreased back pain. 

Active.com lists other benefits including,

• Stronger hands, wrists, low-back, hamstrings, calves and Achilles tendon
• Decrease in back pain by strengthening the entire back and shoulder girdle
• Elongated shoulders and shoulder blade area
• Decrease in tension and headaches by elongating the cervical spine and neck and relaxing the head
• Deepened respiration
• Decreased anxiety
• Increased full-body circulation

Cobra// I like to do yoga in the morning. Have you ever heard people say they work out in the morning, because then they are conscious about what they eat throughout the day? It's a motivator to stay healthy, because you don't want to ruin the benefits you gained from working out. Well, for me, yoga is a way to stay grounded and focused throughout the day. It is a reminder to remain calm and appreciative after my practice. The cobra involves you lifting your chest away from the ground, stretching your heart forward. With that in mind, I keep my heart open and full throughout the day.

The Art Of Living mentions benefits such as,

• Opens up the shoulders and neck. 
• Tones the abdomen.
• Strengthens the entire back and shoulders.
• Improves flexibility of the upper and middle back.
• Expands the chest.
• Improves blood circulation.
• Reduces fatigue and stress.
• Useful for people with respiratory disorders such as asthma. (Do not practice this yoga pose during the attack though).

 
Warrior Series// Even the name suggests strength. There is Warrior I, Humble Warrior, Warrior II, Reverse Warrior, and Warrior III. In Warrior II, I feel strength in my arms and legs. In Warrior III, I fight to balance (the more concentrated I am, the more likely I am to stay balanced). Yoga is not an extended version of stretching; there is so much more to it. It is mental, physical, philosophical, and psychological. Yoga is also about achieving courage, grace and peace.

Corpse Pose// This final pose, Shavasana, is often emphasized as the most important. Many yoga instructors encourage yogis to stay at least 3-5 minutes after the class has ended to remain in this pose to soak in the benefits of the practice. In yoga it is important to keep your focus inward. Nothing matters beyond the four corners of your mat, which includes not feeling discouraged by the practice of the people around you. It is in our nature to compare ourselves to others, but it is often destructive, and everyone is at different places. Some people are brand new, while others have been practicing for many years, so they might be able to push a little farther. This pose is meant to be even more about you. With your eyes closed, you focus on your breathing and the present moment. It is meant to be meditative and relaxing. 

Yoga: Art + Science shares benefits of these pose such as, 

• a decrease in heart rate and the rate of respiration.
• a decrease in blood pressure.
• a decrease in muscle tension.
• a decrease in metabolic rate and the consumption of oxygen.
• a reduction in general anxiety.
• a reduction in the number and frequency of panic attacks.
• an increase in energy levels and in general productivity.
• an improvement in concentration and in memory.
• an increase in focus.
• a decrease in fatigue, coupled with deeper and sounder sleep.
• improved self-confidence.

Via Pinterest

What helps you stay relaxed? Do have any other tips and tricks for combating stress?

7 FOODS THAT MAKE YOU FEEL GOOD

Lately, I have been trying to avoid processed foods and meals with too many carbs. I never realized how hard it would be to do this. A few years ago I watched a documentary about food that said you should be sticking to the outside of the grocery store when you shop: the produce, the meat, and the dairy. The middle is full of the processed foods, packaged conveniently in boxes and bags, i.e. Oreos, Cheetos, cake mix. My mom told me that a few years ago she tried eating mainly just meats and vegetables and she could feel the difference it made. She was not only healthier, but she also was in a better mood and realized how much the garbage we eat can make us feel like garbage. As the saying goes, "You are what you eat".

So as I have been trying to motivate myself to stay healthy and find good snacks, I have been doing some research. Hopefully you can find some benefits and motivation in this research, too.

1. Blueberries
Have you heard that blueberries boost your memory? They are rich in anti-oxidants called flavonoids, which, according to Health Day, "have been shown to reduce the risk of chronic diseases such as heart disease, diabetes and cancers". The particular kind of flavonoid in blueberries tends to locate the areas in the brain responsible for learning and memory.


2. An Apple and milk
You've heard "an apple a day keeps the doctor away," but did you know a study in Finland showed eating apples is associated with a lower risk of coronary heart disease? Also, according to experts, "unlike carbohydrates, which get used up relatively quickly, protein will help sustain your energy and hunger levels for a couple of hours."


3. Almonds
Almonds contain almost 100mg of calcium per ounce. They are also a good source of protein, and they have also been known to reduce blood cholesterol for those with high cholesterol. When I'm on the run, especially at school, I'll grab a handful of almonds, and it keeps me satisfied until my next meal.


4. Fish
Clinicians from Mayo Clinic have said, “Eating fatty fish [such as sardines, pilchards, salmon and mackerel] can be heart healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots.” The American Heart Association suggests two servings of fish per week. White fish, like cod, can be a good source of low-fat protein and minerals.



5. BroccoliI’ll be the first to admit I never cared for broccoli much. As kids we could already tell it looked like a mini tree. And who wants to eat a tree? That’s just weird. But broccoli contains a mineral called chromium. The Greatist says, “Chromium plays an important role in increasing the brains’ level of serotonin, norepinephrine, and melatonin, which help the brain regulate emotion and mood.” In fact, it has even been known to help depression. Now that, I like.


6. Spinach
Ever watch Popeye? Even if you haven’t, you might have heard about how he would eat spinach to get stronger. Experts have even called it a “superfood”, containing more nutrients per calorie than any other food on earth. They say it is loaded with viatmins “like A, K, D, and E and a host of trace minerals.” It strengthens your bones and protects against eye diseases, “such as cataracts and macular degeneration.” I would listen to Mom, and eat your greens.


7. Grapefruit
If Spinach is the “superfood”, grapefruit is he “super-fruit”. It’s not only immune-boosting, but it can also be wound-healing with anti-bacterial properties. People who are looking to lose some weight could also benefit, because it has a “fat-burning enzyme and can help to absorb and reduce the starch and sugar in the body.”