tag:blogger.com,1999:blog-10220449780945382572024-03-14T01:55:21.670-07:00The StealthWellMadelin Siedlerhttp://www.blogger.com/profile/01597061897239786457noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-1022044978094538257.post-52373537827350815382016-03-06T06:26:00.005-08:002016-03-06T18:56:14.077-08:0012 Things I Gained in My First Year of BodyBuildingIt's the first weekend of March.<br />
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While that may not mean much to most people, to anyone interested in strength and physique sports, it only means one thing: The Arnold Sports Festival is upon us.<br />
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My social media feeds have been inundated with snapshots of lean, sinewy fitness models posing at protein bar booths, spray-tanned bikini competitors strutting their stuff on the national stage, and strong-as-Hell women setting 601-pound world raw squat records (you SLAY, <a href="https://www.facebook.com/bubblypowerlifter/">Bonica Lough!</a>)<br />
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Just over a year ago, I would have had no idea (nor could I have cared) about the incredible, inspiring feats of strength, discipline, and tenacity going on in Columbus, Ohio right now. But then again, a whole lot has changed since I dove head-first into the world of bodybuilding in January 2015. Over the course of nine months, I lost 23 pounds and around 9% body fat - but it's what I gained that tells the real story.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqEQzo5iKZYbpYJI3JQz4cnxNcKxCezZFkgC387GXUwKfAjVIBFJxl2EplW9LD8RumOIXfQwEA7yrruAHec3rcz0pCpcJsGmWBoGNAw9emLZsq5oB77A5pdAJcyC7kP2fnQjKp8U1CDA12/s1600/Charm+City+Classic+10.17.15.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqEQzo5iKZYbpYJI3JQz4cnxNcKxCezZFkgC387GXUwKfAjVIBFJxl2EplW9LD8RumOIXfQwEA7yrruAHec3rcz0pCpcJsGmWBoGNAw9emLZsq5oB77A5pdAJcyC7kP2fnQjKp8U1CDA12/s320/Charm+City+Classic+10.17.15.jpg" width="212" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3vLsNjmaX9-ByOoBdrf-Cvm1DTaGKXTeyMow5LRpmZxOdF6rY8TFMTimKKR2LENqrdNwAY41Ch5HGIvdZr_AEmarw-mtcDroFw1bhzqwdsOoYQ4jZMKX3KfTrUBIGVCN1T-Xkg2ALG2hg/s1600/12108199_10101824348393197_5931644854052506644_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3vLsNjmaX9-ByOoBdrf-Cvm1DTaGKXTeyMow5LRpmZxOdF6rY8TFMTimKKR2LENqrdNwAY41Ch5HGIvdZr_AEmarw-mtcDroFw1bhzqwdsOoYQ4jZMKX3KfTrUBIGVCN1T-Xkg2ALG2hg/s320/12108199_10101824348393197_5931644854052506644_n.jpg" width="180" /></a></div>
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1.<b> I found what I'd been looking for for years: a calling that I could call my own. </b><br />
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I spent my high school, college, and post-secondary years as a self-described dilettante. It's not that I mind being interested in a great number of activities and ideas - I believe unbridled curiosity and openness to the world's possibilities is one of the most valuable human traits. But I also always felt like I was missing something.<br />
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I was never a kid who could be identified by a bracelet charm of a soccer ball or a musical note or an ice skate. I loved playing the oboe in small chamber groups and pit orchestras, but I not-so-secretly loathed the innumerable hours of solitary "woodshedding"-style practice necessary to take my playing from good to great. Politics was always an interest of mine, but in college, that transformed from my Weberian <i>avocation </i>into something I actually thought I'd pursue as a career - then those dreams dissolved after a particularly grueling summer where I learned the reality of political organizing.<br />
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Though it felt nonsensical at the time - I loved working out, sure. <b>But me, diet? </b><br />
<b>...And wear a microscopic, rhinestoned suit on stage in front of an audience? </b><br />
<b>...In 5" plastic clear heels and three coats of copper paint?</b><br />
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But somehow, like all of the greatest love stories, it also made all the sense in the world. It was the push I needed to take my currently uninspired exercise routines from "chore" to "passion." It made me wake up for 6am gym sessions genuinely excited. It made hours and hours of self-guided learning fun - no, irresistible. <b>It made me understand what true obsession felt like.</b><br />
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2. <b>I gained impeccable mental-math skills.</b><br />
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Quick! You're making a protein banana bread recipe. The recipe calls for 4 egg whites, but you don't buy whole eggs; you use the whites from a carton. How much liquid is that supposed to be? Well, each egg white is about two tablespoons of the pasteurized stuff. There's three tablespoons in a 46-gram serving. 4x2=8, and 8/3 = 2 and 1/3, and that times 46 = just under 123g of whites needed for your baking adventure.<br />
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Before I got into bodybuilding, it was an accomplishment just to calculate the tip correctly.</div>
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3. <b>I found ingenious ways to sneak vegetable matter into <i>everything</i>. </b></div>
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You want some oatmeal? <a href="http://www.popsugar.com/fitness/Zoats-Recipe-37420114">Shred a zucchini in ther</a>e and you've got twice as much volume for breakfast. Daily carbs getting too low to enjoy those oats? Easy: grind up a head of cauliflower in your food processor and boil it on the stove with some protein powder and you've got yourself a piping-hot bowl of <a href="http://tohercore.com/creamy-grain-free-porridge/">"fauxts."</a> Craving pasta? Buy this <a href="http://www.explore-asian.com/products/edamame-and-organic-mung-bean-fettuccine-6-pack.html">mung bean fettuccine</a> and you'll be giving yourself a whopping amount of protein and fiber and a delightfully full stomach.</div>
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4. <b>I started seeing food as fuel, and I stopped seeing exercise as punishment.</b></div>
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As loath as I am to admit it, in the first seven years I spent as a gym-rat, I didn't do miles and miles of cardio on the treadmill because I found it fun. I did it because I wanted desperately for my body to change. I needed to believe that eventually, after just one more intense HIIT class or after slogging through one additional mile every day, I'd wake up one morning with the "toned," cellulite-free legs I've always dreamed of. If I didn't believe this, I may have stopped those workouts altogether. Because a good portion of the time, <b>I wasn't actually having fun.</b></div>
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Shifting my focus from trying to burn my body away to <i><b>building my body up</b> </i>changed the way I saw food, training, and my own body. <b>I needed food to fuel my workouts</b> - which I was actually <i>excited to do</i> (almost) every day - and I needed to give myself ample recovery time not to get smaller and thinner, but to <b>come back stronger and </b><i style="font-weight: bold;">bigger. </i>For the first time in my dieting life since pre-adolescence, I wanted to be more, not less. </div>
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5. <b>I found freedom from my fear of "bad foods."</b></div>
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Deep in the recesses of my Pinterest, one will find a treasure trove of "grain-free" treats waiting to be made. During my highly impressionable adolescent years, I was surrounded by a culture of misinterpreted dietary studies that called some carbs "bad" and some carbs "good." Low-glycemic carbs wouldn't "spike" my blood sugar, and we all knew that insulin was the reason people got fat...right? <a href="http://wrong./">Wrong.</a></div>
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Since my first foray into the world of bodybuilding, I've been a <b>dedicated follower of flexible dieting, also known as "If It Fits Your Macros (IIFYM)</b>." This approach to nutrition is based on the evidence that overall calorie balance (energy intake versus energy output) and to a slightly lesser extent, your breakdown of fats, carbohydrates, and protein (the three macronutrients or "macros") is <a href="https://www.youtube.com/playlist?list=PLnPAPdT4m_g_jts_h2xcr2MFzW5uwJ2uP">responsible for the overwhelming majority of changes in body composition.</a> </div>
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Flexible dieting allows the individual to choose foods that fit best with his or her own taste and preferences, schedule and lifestyle - you love low-GI brown rice and sweet potatoes? Enjoy! PopTarts, ice cream, or cereal more your style? Be my guest. Provided you are hitting a baseline amount of fiber and eating a variety of foods every day, you will be able to effectively meet your fitness goals, fuel for performance both in and out of the gym, and <b>eat the foods that will be part of a long-term fitness <i>lifestyle, </i>not a six-week crash diet. </b></div>
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No food is "bad" and no food is "good." Any and all foods, eaten in the appropriate amounts to fit your needs, can help you reach your goals.</div>
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Intrigued by the idea that you can eat what you want, when you want (yes, carbs after seven are kosher!) and still meet your goals for now and for life? <a href="http://www.healthylivingheavylifting.com/healthy-living-heavy-liftings-ultimate-guide-to-everything-you-ever-wanted-to-know-about-iifym/">Read on here. </a></div>
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6. <b>I started grasping the idea of moderation.</b></div>
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<span style="text-align: left;">Lifetime card-carrying member of the Clean Plate Club: that's me. I'll always remember the early fall of 2014, when I was just starting graduate school, as the point my approach to nutrition and balance reached its nadir. I decided that, after finishing off yet another jar of full-fat peanut butter in less than a week, I simply couldn't be trusted with the stuff. I made the shift to PB2, powdered peanut flour that could be reconstituted into something vaguely resembling the real thing, and never looked back.</span></div>
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But several months into flexible dieting, I had a realization. I was now able to put just <i>one </i>cinnamon brown sugar PopTart in my nightly bowl of yogurt, and save the other half for as many days as I wanted until it fit my macros again. <b>Me. Leaving half an opened treat in my pantry without a second thought. </b></div>
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<b>It was revolutionary.</b></div>
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Could I do the same thing, I wondered, with my old flame, peanut butter? The answer was yes! ...Sort of.</div>
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Moderating my intake of my most-loved foods is still a skill I'm mastering. I have days when the thought of an unmeasured spoonful of the good stuff doesn't even cross my mind, and I enjoy a truly satiating two tablespoons like some form of a normal person. I have other days when I <b>go HAM on a freshly opened jar and wake up a few minutes later, disoriented, with a sticky mouth and a spoon in my hand.</b> But I now feel the freedom to keep peanut butter - the real stuff - as a household staple, and when I do have my moments of indulgence, I savor them, eventually seal up the jar, and move on - (relatively) guilt-free. Hey, I'm still learning.</div>
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7. <b>I fed my thirst for new knowledge and expanded my vocabulary.</b></div>
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One of the more unexpected avenues that opened for me when I began bodybuilding was the amount of new information I learned along the way. Coming from a family that values curiosity and lifelong learning, I've always been a bit of an autodidact. This is a trait I like about myself and one that I seek and value in others. In this way, it makes perfect sense that I'd fall deep into the world of bodybuilding, which combines all the best aspects of <b>continual learning, self-guided education, and the application of theory in the eternal n-of-1 experiment of the human body.</b> </div>
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Suddenly, I was spending hours listening to podcasts and filling every unoccupied moment reading articles about the science of muscle growth, body composition, human nutrition and athletic performance. Some of my favorite muscle-nerd podcasts that entertain as they educate: <a href="https://itunes.apple.com/us/podcast/icecream4prs-podcast/id905054765?mt=2">Ice Cream 4 PRs </a>and <a href="https://soundcloud.com/biolayne">Physique Science Radio</a>. If reading is more your style, check out the undisputed king of the evidence-based fitness and nutrition movement: <a href="http://alanaragon.com/">Alan Aragon.</a></div>
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8. <b>I made new friends, and for the first time in my life, learned what it felt like to be part of a team.</b></div>
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Bodybuilding, most presume, is a solitary sport. It's true that it can often feel that way: many hours spent on your own pounding out cardio during competition prep and foregoing a round of drinks shared with friends at the bar because it doesn't fit your weight-cutting macros can make you feel all alone in your endeavors. And after all, at the end of the day when you're up on that stage, you're competing on your own. </div>
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But if you're lucky enough to find a group of people who love the sport as much as you do, you will find <b>an overwhelming sense of community, shared values, and mutual support. </b>I found this with a local group made up of both male and female competitors across the sport's different divisions. We share 5am fasted-cardio selfies to motivate others to get out of bed and start their day. We show our triumphs when we lift a weight we've never lifted before, or reach new levels of leanness before an upcoming competition. We revel in one another's successes and we commiserate when calories are low and anxiety and hangriness run high. At local competitions, we are in the front rows screaming the loudest to cheer on our teammates. And even when we are sharing the stage in competition, <b>we are also hoping for our teammates to succeed along with us. </b></div>
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Before bodybuilding, I had never experienced the camaraderie and the kind of drive that comes with sharing a passion with others who share your goals. And in a sport that can be as mentally and physically challenging as this one, I can't imagine going without it. </div>
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9. <b>I learned the importance of smart goal-setting - and the virtue of patience.</b></div>
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My first "prep" for a bodybuilding competition technically lasted nine months. During the first three, I didn't lose a pound. My body was adjusting to the changes in diet and training and building new lean tissue. I could feel that changes were happening in my body, but they weren't fast enough to my liking. If I couldn't see it on a scale, it was hard to find it worth the work.</div>
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Through my first competition prep, I learned the value of taking goals day by day. I believe <b>much of the reason we as a society struggle with adopting and keeping healthful habits is not an issue of determination; it's an issue of </b><i><b>expectation.</b> </i>Pills, creams, "waist trainers," and "30-day squat challenges" offer nothing but empty promises of drastic changes in minimal time, often with minimal work. But as anyone who's successfully transformed any part of their life can tell you, it's the small, daily habits that add up over time and make the difference. </div>
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Somewhere along the way, I realized that I couldn't depend on dreaming of the final end-point goal to motivate me day in and day out. I needed to focus on every small step along the way that would eventually get me to the destination -<b> every meal, every workout (sometimes, every rep!), and every day that I'd put in my best effort was a success to be celebrated. </b>With this mentality, I lost the angst of pining after the far-away prize, and saw every day as a reason to feel accomplished.</div>
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10. <b>I learned to love my body at every stage - not just stage-lean.</b></div>
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One of the first things I did when I began competition prep was that I started following countless competitors on Instagram and other forms of social media. While I was on my first "cut" and trying to get lean for a show, others were in the midst of their "building period," putting on quality muscle by lifting heavy and eating a caloric <i>surplus. </i>I quickly learned that, in order to put on muscle and to progress from year to year, you must provide your body with enough energy to build new lean tissue. This means - yes - eating slightly <i>more </i>than your caloric maintenance level. And though a smart training regimen can minimize fat gain, it's important to remember that along with new muscle tissue comes new fat. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgbg68A2LD8bAq8jLXOwrK6OdtMF4z2CBZ5PK4PCZrV4deGTuh8irZSu3WoOkZPu9-sGkPXCqZhyphenhyphennnhh4Y9tVTpcVllJMZkvqbUrvWwdvXiQdSyIe1r4eSkENKnXM3RK-BFXjsOHhCDnEz/s1600/tumblr_lzh4ghgslt1rnep7do1_500.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgbg68A2LD8bAq8jLXOwrK6OdtMF4z2CBZ5PK4PCZrV4deGTuh8irZSu3WoOkZPu9-sGkPXCqZhyphenhyphennnhh4Y9tVTpcVllJMZkvqbUrvWwdvXiQdSyIe1r4eSkENKnXM3RK-BFXjsOHhCDnEz/s320/tumblr_lzh4ghgslt1rnep7do1_500.gif" width="320" /></a></div>
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I thank my lucky stars that I stumbled upon a community of young women who made it their mission to show the reality behind the sport: that no one who wants to truly improve their physique from year to year can spend their whole life looking cover-model lean. In fact, it's quite the opposite: the most serious competitors take the longest time between competitions in order to improve their weak points, which means taking time away from dieting and returning to normal levels of body fat. They spend the majority of their life looking relatively "fit," but the terms "diced," "cut," "ripped" need not apply. When running errands and attending family events, they do not look like the version of themselves on the cover of <i>Muscle and Fitness.</i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjza9hjXF_X5IwPIQNMwLFU4-pkj-5MkfEUCPhlsQM0BSXbP_jzGJCiFgwHubG-lM1_Wox-VKQJNrJGH0qky1hKhUgwuojEoU09R_CERpjmDgjeqsQz2LLlUTWFk4Xky6k_Z3bHEIOiaA_F/s1600/Screen+Shot+2016-03-06+at+9.14.34+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjza9hjXF_X5IwPIQNMwLFU4-pkj-5MkfEUCPhlsQM0BSXbP_jzGJCiFgwHubG-lM1_Wox-VKQJNrJGH0qky1hKhUgwuojEoU09R_CERpjmDgjeqsQz2LLlUTWFk4Xky6k_Z3bHEIOiaA_F/s320/Screen+Shot+2016-03-06+at+9.14.34+AM.png" width="318" /></a></div>
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<i>Annika, AKA <a href="https://www.instagram.com/theswolebarbie/?hl=en">The Swole Barbie,</a> isn't a stage competitor, but she's one of my balanced-lifestyle idols all the same. She made Hella gains over the course of two years and rehabilitated her metabolism and strength to sky-high levels. </i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9_WFtTI6Td93pYeuj2TGbQ1c8JJCUeK7OztB3_diR2zYajh95Vbz_NWqQSxjADEhj223s9pjqn721rxvhio5qgYxHnRfIEwwjh32gdl-G-Lxy7N7E720UDYeLWMCmcUKwqty3RfFUy2Q6/s1600/Screen+Shot+2016-03-06+at+9.16.56+AM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9_WFtTI6Td93pYeuj2TGbQ1c8JJCUeK7OztB3_diR2zYajh95Vbz_NWqQSxjADEhj223s9pjqn721rxvhio5qgYxHnRfIEwwjh32gdl-G-Lxy7N7E720UDYeLWMCmcUKwqty3RfFUy2Q6/s320/Screen+Shot+2016-03-06+at+9.16.56+AM.png" width="194" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnvq5ErXlX02Jx6NWy1dUzqH1sqemv1sJ1D6BSm7PJDf65G4tnKwXytyWn5YUbIozHMF_ytHtrD0Uxb48rhsZsde1gK21CFvCriO8XdvUKh-QJ9pL_LYwcv6BoKYC5fxuKcjGo7cBlzww8/s1600/Screen+Shot+2016-03-06+at+9.15.59+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnvq5ErXlX02Jx6NWy1dUzqH1sqemv1sJ1D6BSm7PJDf65G4tnKwXytyWn5YUbIozHMF_ytHtrD0Uxb48rhsZsde1gK21CFvCriO8XdvUKh-QJ9pL_LYwcv6BoKYC5fxuKcjGo7cBlzww8/s320/Screen+Shot+2016-03-06+at+9.15.59+AM.png" width="320" /></a></div>
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<i><a href="https://www.instagram.com/lisamahoney/?hl=en"> Lisa Mahoney</a>, Registered Nurse by day and powerlifter/national Canadian bikini athlete/online coach by night. She's one of my biggest inspirations when it comes to embracing the off-season. Over the course of her last cut in summer 2015, she lost 15 pounds and added upwards of 20 pounds to her deadlift. Yes, queen.</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPXxaLce0uulxn6UWBHBsJYTNrljf1kbbUUquQcMoyqjM3OMHH3JQTQlSi9UvUPAn9Eau8s2QGAReaFkLghJ_jIb6Ly2ZHYUMywPyh7yGt8dipGma3oWA_nCUV96YKi4IK6g1cXC-uJ3Pl/s1600/Screen+Shot+2016-03-06+at+9.13.53+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPXxaLce0uulxn6UWBHBsJYTNrljf1kbbUUquQcMoyqjM3OMHH3JQTQlSi9UvUPAn9Eau8s2QGAReaFkLghJ_jIb6Ly2ZHYUMywPyh7yGt8dipGma3oWA_nCUV96YKi4IK6g1cXC-uJ3Pl/s320/Screen+Shot+2016-03-06+at+9.13.53+AM.png" width="316" /></a></div>
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<i><a href="https://www.instagram.com/erindimondfitness/?hl=en">Erin Dimond</a>, a competitor who built enough muscle to transition from bikini to figure division, documents the changes in her physique from the end of a building season to the end of a bikini competition prep. </i></div>
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They are real people with real bodies. Seeing these young women proudly bare their physiques at all phases - not just when their abs were most visible and their arms at peak vascularity - made me feel comfortable with my current body for the first time in a long time. I realized that this sport was about so much more than the five minutes spent on stage in a spray tan. It is about the years of sweat and dedication poured into every day, and the body will (and needs to) look different on the days when the hardest work is done.</div>
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11. <b>For the first time in as long as I can remember, I did something that scared the living sh*t out of me.</b></div>
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In the final analysis, the biggest impact that bodybuilding had on me had nothing to do with my body and everything to do with my approach to life. For too many years, I chose only to do things with which I had a reasonable shot of success. Going to college, going to grad school, getting my first job: I was checking off the marks of the Pathway To A Successful Life, and although I felt challenged plenty of times along the way, I never truly feared I would fail. I was living the easy way.</div>
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Bodybuilding was different. Not only was I, like any sane person, <i>afraid of baring my body for the purpose of being judged against others'. </i>I was afraid of the psychological wound of outright failure. Coming in last place. Getting the red lantern. Being - gulp - <i>the worst </i>at something.</div>
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But in a strange way, the idea of setting a goal at which I could possibly face a tremendous, unmitigated failure actually excited me. Just thinking about the possibility of failing made my stomach drop and my heart race. It energized me and pushed me toward working harder for something than I ever had in my life. And it made me realize that the only way to find out just what I was capable of, would be to let go of the reigns I had placed on my list of what's possible, and accept the possibility of failure. </div>
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Of everything this sport has taught me, it's this lesson I value the most.</div>
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12. <b>I developed an addiction to chewing gum.</b></div>
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Let's be real here. It's not all glamour and neatly-wrapped life lessons. Every competitor <i>will </i>feel hunger at a certain point of prep - that's the reality of living in a prolonged calorie deficit to obtain necessary levels of leanness for the stage.</div>
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Different people deal with hunger in different ways. My relatively tame poison of choice came in the form of finishing off more than a pack a day of Orbit Cinnamint.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglGrsBTm33WRrfUdq8vzs3SBV8VHmuoqO2JqURykNyBNViyIZFYpTQOwmc9QUHrnZf4cumoDQ0NlwlhJ3thaLReGVZOVmOU4WxjvRUYrDvoTi2KM9eH9sz28KoJEyFnOt8yXhaNvahHK6u/s1600/5169cG72IML._SX425_.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="176" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglGrsBTm33WRrfUdq8vzs3SBV8VHmuoqO2JqURykNyBNViyIZFYpTQOwmc9QUHrnZf4cumoDQ0NlwlhJ3thaLReGVZOVmOU4WxjvRUYrDvoTi2KM9eH9sz28KoJEyFnOt8yXhaNvahHK6u/s320/5169cG72IML._SX425_.jpg" width="320" /></a></div>
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What can I say? You win some, you chew some.</div>
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<i>This is the long-delayed Part II of my discussion on the new American dietary guidelines, the first part of which can be read <a href="http://stealthwell.blogspot.com/2016/01/eating-by-book-pt-1-introducing-your.html">here. </a></i><br />
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Back in early 2015, when the rough draft of the new 2015-2020 guidelines were released, media outlets widely <a href="http://www.npr.org/sections/thesalt/2015/02/26/389276051/will-the-dietary-guidelines-consider-the-planet-the-fight-is-on">reported </a>about one of the biggest changes in these guidelines as compared to years past. In the draft, the guidelines included information about the environmental impact of different dietary patterns. These patterns included vegan, vegetarian, pescatarian, and several different meat-eating diets ranging from low-red meat, high-fish diets - such as the Mediterranean diet - to diets high in all meat types, such as the conventional American diet. The report concluded that <b>replacing at least some of the meat in one's daily diet with plant-based foods would have a positive effect on the environment </b>and that, on the whole, <a href="http://health.gov/dietaryguidelines/2015-scientific-report/14-appendix-E2/e2-37.asp">"dietary patterns that promote health also promote [environmental] sustainability."</a><br />
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The evidence upon which these conclusions were based was a rigorous systematic review of a decade and a half worth of scientific studies ranging from the year 2000-2014. Only fifteen of the most rigorous, well-designed studies made the cut, and all of these studies came from industrialized nations where dietary guidelines are used, making them ideal to be compared to the U.S. population. Many of the studies analyzed the effect of food production on the environment using <a href="http://www.linkcycle.com/what-is-lca/">Life Cycle Assessment (LCA)</a>, or "cradle to grave" analysis. LCA takes into account the resources and energy needed to extract, produce, transport, use, and dispose of products.<br />
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<i>Life Cycle Assessment, or LCA, takes every step of goods production into account. </i></div>
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Even though the 15 studies used a variety of methods to define dietary patterns and measure the impact of food on the environment, there was little disagreement between them. After comparing the relative impact of these dietary patterns on the environment - including greenhouse gas emissions as well as land, energy, and water use - the report found that diets lower in meat consistently had a reduced impact on the environment.<br />
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Most of the reduction in energy consumption can be chalked down to the fact that animals (like cattle, pigs, chickens, and yes - humans) require <b>a whole lot of energy and resources. </b>Think about all the steps in the process that must happen to get food to your table (and Fido's bowl and Bessie's trough, too):<br />
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<ol>
<li>Animals like us need energy in the form of digestible food (calories), and this food must be grown using water, fertilizer, and fossil fuels (such as the gas that runs the tractors that harvest the food). </li>
<ul>
<li>Consider your typical non-lactating range cow. Good ol' Bessie requires around 18 calories of food per day for every pound she weighs. This means that <a href="http://extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az9523.pdf">an average-weight 1,600-pound full-grown cow needs 25,400 kilocalories </a><i><a href="http://extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az9523.pdf">per day</a> - </i>typically in the form of grass, corn, sorghum, and alfalfa.</li>
</ul>
<li>The food must then be transported to us for eating, requiring more fuel and producing greenhouse gas emissions. </li>
<li>Some of the food will result in biological waste products, such as methane gas farts (tee tee!) and feces. </li>
<ul>
<li>As a readymade greenhouse gas, methane directly contributes to climate change. And the jokes you've heard about cow farts are true - ruminants (animals who chew their cud, such as cows and goats) produce much more methane than poultry and pork, and <a href="http://extension.psu.edu/animals/dairy/nutrition/nutrition-and-feeding/diet-formulation-and-evaluation/carbon-methane-emissions-and-the-dairy-cow">their flatulence contributes to 20% of global methane emissions</a>.</li>
<li>Feces must be cleaned up and put away somewhere. It's often stored in a liquid lagoon, which<a href="http://www3.epa.gov/climatechange/ghgemissions/sources/agriculture.html"> releases even more methane and requires ever more resources. </a>Luckily, improvements can be make through recycling the manure for use as fertilizer to make more food, or as biomass to make more energy.</li>
</ul>
</ol>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHXX_9UqhqOezmajR5QWrZS6Q3Bgr3O1P8Y4oR11cHWXyLNMY-Ybu44Mv6lcWu9Z0-Aqb77BVe6VxQlrUMlu7NRE_KAzUeAsa_R8Sf5TMbJlxVkAZfISJy0VpG_6Oa8aYawKmCfqCok-Lh/s1600/cow1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHXX_9UqhqOezmajR5QWrZS6Q3Bgr3O1P8Y4oR11cHWXyLNMY-Ybu44Mv6lcWu9Z0-Aqb77BVe6VxQlrUMlu7NRE_KAzUeAsa_R8Sf5TMbJlxVkAZfISJy0VpG_6Oa8aYawKmCfqCok-Lh/s320/cow1.png" width="320" /></a></div>
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<i>The average non-lactating cow requires 25,000 calories per day. Stop giving us the side-eye, Bessie. It's the truth.</i></div>
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As the current inhabitants of the top of the food chain, humans have a choice. We can choose to eat the cows (sorry, Bessie) who eat 25,000 kilocalories of their own food per day, and spend the energy raising, processing, packing, and transporting them across the country. Or we can <b>cut out the middleman</b> and focus on eating the foods that are closer to the bottom of the food chain, skipping the middle step and all the energy that goes into it. All things considered, it's pretty apparent that <b>the less meat and dairy (and, to some extent, packaged snack food and beverages) an individual consumes per day, <a href="http://health.gov/dietaryguidelines/2015-scientific-report/10-chapter-5/d5-3.asp">the lower their impact.</a></b><br />
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<b>Baby, you've changed.</b><br />
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Like your childhood best friend who went away to summer camp and returned with a newfound interest in boys (eww!) and training bras, summer was a time of change for the 2015-2020 U.S. dietary guidelines. Some time between February and October, the decision was made to exclude any discussion of sustainability within the guidelines. However the final dietary guidelines report issued in the fall of 2015 <a href="http://www.npr.org/sections/thesalt/2015/10/06/446369955/new-dietary-guidelines-will-not-include-sustainability-goal">make no mention</a> of the impact diet on the environment. As you may be able to tell, I am not in favor of this decision.<br />
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Not only do I pity the poor saps who did a tremendous job on the systematic review <a href="http://health.gov/dietaryguidelines/2015-scientific-report/14-appendix-E2/e2-37.asp">described in detail here </a>that will never see the (official) light of day. I feel that it is short-sighted and unwise to argue that issues of environmental sustainability are not directly "health-related" and therefore do not belong in the scope of the U.S. dietary guidelines. The stated <a href="http://health.gov/dietaryguidelines/purpose.asp">purpose</a> of the guidelines is to "promote health, prevent chronic disease, and help people reach and maintain a healthy weight." So, yes - the primary goals of the guidelines are all related to helping us live the best, healthiest lives possible. Offering recommendations to reduce the consumption of meat due to its effects on health <i>and </i>on the environment is perfectly in line with these goals.<br />
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According to the World Health Organization (WHO), global climate change (caused primarily from the release of greenhouse gases into the Earth's atmosphere) affects several critical "determinants of health" including factors such as air pollution, the safety of drinking water, the availability of food, and access to safe shelter around the world. In fact, the WHO estimates that between the years 2030 and 2050, climate change will cause as many as <a href="http://www.who.int/mediacentre/factsheets/fs266/en/">5 million extra deaths</a>, most of them caused by starvation, disease, and heat stress. If the lives of 5 million people hanging in the balance isn't just cause to include a page or two about the effect of what's on our plate on the health of the earth, then I really don't know what is.<br />
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<b>What Difference Does It Make?</b><br />
Depending on whom you ask, food production and consumption contributes to anywhere from <a href="http://blogs.wsj.com/numbers/how-much-of-worlds-greenhouse-gas-emissions-come-from-agriculture-1782/">ten to 57 percent</a> of global greenhouse gas emissions. The higher estimates tend to include secondary sources of emissions such as food processing, packaging, and transportation, whereas the lower estimates strictly look at the food's production.<br />
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While transportation is one important part of the overall picture of energy use in the agricultural sector, it is not the biggest factor. Imagine, for a moment, the energy and effort it would require to eat a 100% totally local food diet for a whole year. What's the definition of a 100% local food diet? In this instance, it means that every morsel of food you eat cannot have traveled via air, truck, train, or boat <i>at all</i> - zero fuel emissions released.<br />
<ul>
<li>There's no such thing as a "quick grocery trip." Your days would be consumed with walking, running, or biking (not driving) to the closest farm in your area to procure all foods you will eat, all year long, through snow, sleet, and rain.</li>
<li>Quick trips to Starbucks or through the Wendy's drive-through when you're low on time are certainly out the window.</li>
<li>Your all-time favorite cereal brand or soda that's shipped from across the country? Forget about it. </li>
<li>Out to bars or dinner with friends? Hope you like water.</li>
</ul>
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Imagine, for another moment, that for one year, you decide to replace every fourth piece of red meat with poultry or grains. Every fourth beef burger at your favorite joint becomes a turkey burger, you swap lentils in for beef in every fourth plate of spaghetti bolognese, and every fourth time you go out for Thai food, you grab the chicken panang curry instead of the beef. It might take a bit more planning, but after a couple of weeks, you'd get used to making these occasional changes. You might even find it fun to try new recipes and dishes when you're out. Due to the reduced fat content in some of your meals, you may even find yourself shedding a few pounds before the year is out. It's doable, isn't it?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPG-JiSMWsHC5emBQVyhyw6F3mL3NyqWz8Wr5lUzvCjGmZWNVh76Pln7N-fwGMkJ00VZnhw_IvV51NFJs4kJRZUIJdgd6jVQAqq22zvvcuc0czLxSwoIDAULtjSSga9vmXmdrpFe2zSSlt/s1600/panang-curry-large.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="229" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPG-JiSMWsHC5emBQVyhyw6F3mL3NyqWz8Wr5lUzvCjGmZWNVh76Pln7N-fwGMkJ00VZnhw_IvV51NFJs4kJRZUIJdgd6jVQAqq22zvvcuc0czLxSwoIDAULtjSSga9vmXmdrpFe2zSSlt/s320/panang-curry-large.jpg" width="320" /></a></div>
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<i>Swapping chicken panang curry in for beef - I know, that's asking a lot, right?</i></div>
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Surprise: <a href="http://sciencepolicy.colorado.edu/students/envs_4800/weber_2009.pdf">you just reduced your overall climate impact more effectively</a> than if you had completely localized every bite of food for an entire year.</div>
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<br />
The point of this illustration is to show that when it comes to reducing the impact of your plate on the global climate, heroic measures need not be taken. You do not need to swear off all meat, or even your favorite cut of steak, forever. You don't even have to eat meat-free most days of the week. But by finding small, tasty, and manageable ways to reduce the resource-intensive foods eaten on a regular basis, you are already making a change that will make your diet more sustainable.<br />
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Regardless of whether you are more inclined to believe the lower or higher end, the fact remains that the impact of food production and consumption on the average American's climate footprint is not insignificant. <a href="http://css.snre.umich.edu/css_doc/CSS09-05.pdf">There are many effective ways </a>to use less energy and to reduce your impact on the environment as a consumer of goods and services, and scaling down meat consumption should be one part of the larger picture toward a more climate-friendly way of life.<br />
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<b>What do you think? Should the 2015-2020 U.S. dietary guidelines have included a section on the sustainability of different diets? Have you made an effort to reduce your consumption of climate-friendly meats and meat alternatives? Let me know in the comments below.</b><br />
<b><u><br /></u></b>
<b><u><br /></u></b>Madelin Siedlerhttp://www.blogger.com/profile/01597061897239786457noreply@blogger.com0tag:blogger.com,1999:blog-1022044978094538257.post-46594258364244367752016-01-19T12:35:00.000-08:002016-01-19T13:39:31.884-08:00Eating By the Book, Pt. 1: Introducing Your New Dietary GuidelinesAs a person who spends the vast majority of her time making food, eating food, reading about food, talking about food, and thinking about food, (and at least 37.5 hours per week thinking about guidelines) you could say that the official unveiling of the new 2015-2020 Dietary Guidelines <i>is kind of a big deal to me. </i><br />
<i><br /></i>
The final versions were released to the public in early January, and were lauded by most trustworthy sources for nutrition information as a balanced, evidence-based, and actionable approach to steering Americans to better eating habits (<a href="http://www.foodinsight.org/press-release-2015-dietary-guidelines-americans">with a few small caveats</a>). But what exactly are these guidelines? How are they made, what do they say, and who are they to tell you how to eat, anyway?<br />
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<h2>
What are the Dietary Guidelines?</h2>
<b><br /></b>
The federal government has been doling out dietary advice <a href="http://time.com/4125642/dietary-guidelines-history/">since at least the 1960s</a> - but it wasn't until 1990 (#90sbabies, holler) it was mandated by law that every five years, the U.S. Department of Agriculture (USDA) and Health and Human Services (DHHS) put their collective bureaucratic heads together and, after a long hard look at the most recent scientific data, make some recommendations about how to eat. The Dietary Guidelines for Americans (or <i>DGAs </i>for short) is a compilation of everything we currently know about nutrition - what to eat (and how much of it) in order to promote optimal health and well-being and prevent disease.<br />
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<h2>
What are the main takeaways?</h2>
<strong><br /></strong><br />
One of the biggest changes you'll see this year and in future iterations of the DGAs is that, in light of the fact that everyone has different needs and follows different patterns of eating, the new guidelines have officially done away with recommended servings of artificially categorized food groups. Rather, the guidelines focus on promoting certain foods to be eaten more or less, according to one's individual calorie needs. (If you're wondering how to get a good estimate of your own calorie needs, I recommend <a href="http://www.exrx.net/Calculators/CalRequire.html">this online calculator)</a>.<br />
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<h3>
Here's what the guidelines say we should be getting more of, and some personal commentary from yours truly:</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqmBKc-OudrGBSrYx3G_YKvUqKPLcjXv4ODaaq7K4Cb1WtoPKfJitxFll0K5PVU_7mibluePms-vz4kVh1qXfAa_Nin5x7oDs1PayFudOfbSXGOjau1m3OKGjJ49-YtnAT49My_sWowPa7/s1600/Winter-foods.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="257" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqmBKc-OudrGBSrYx3G_YKvUqKPLcjXv4ODaaq7K4Cb1WtoPKfJitxFll0K5PVU_7mibluePms-vz4kVh1qXfAa_Nin5x7oDs1PayFudOfbSXGOjau1m3OKGjJ49-YtnAT49My_sWowPa7/s320/Winter-foods.jpg" width="320" /></a></div>
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<i>Unlike stock photography lighting practices, it turns out not much has changed since the '90s in terms of what the U.S. government says we should be eating more of. </i></div>
<ul>
<li><b>All types of fruits and vegetables with all different colors of the rainbow.</b> If it grows from the ground (and you can buy it in the produce section of a supermarket), eat more of it.</li>
<ul>
<li><a href="http://www.foodinsight.org/in-defense-of-food-michael-pollan-rules-review">Michael Pollan and I don't agree on everything when it comes to nutrition.</a> But he's certainly on the money when he says that it's best to base your diet around the foods you get from the outside perimeter of a grocery store.</li>
</ul>
<li><b>Fat-free or low-fat dairy, such as skim or 1% milk, yogurt </b>(the less added sugar, the better), <b>low-fat cheese, or vegan options such as almond milk</b> that have been fortified with vitamins and minerals. </li>
<ul>
<li>Though I am not a vegan, I personally love unsweetened vanilla almond milk. It's only 30 calories per cup, has a light, clean taste, and is great for baking - or shamelessly chugging straight from the carton.</li>
<li>Plain, 0% Greek yogurt is also a staple in my daily diet. Most brands are around 130 calories per cup with upwards of 24g of high-quality protein. I dress mine up with sugar-free maple syrup, fresh fruit, and lots and lots of cinnamon.</li>
</ul>
<li><b>High-protein foods</b>, including seafood, lean meats and poultry, eggs, beans, peas, nuts, and soy products.</li>
<ul>
<li><a href="http://stealthwell.blogspot.com/2012/08/fuel-up-fridays-protein-building-blocks.html">Protein plays a role in countless vital bodily processes</a>, including healing damaged tissue, keeping your immune system humming, and forming the hormones and enzymes you need to function at your best.</li>
</ul>
<ul>
<li>Tempeh, beans, nuts, and egg whites form the basis of my protein-rich foods as a vegetarian. Contrary to popular belief, you can easily meet your protein needs without the consumption of meat. Just this summer, as I was preparing for my first bodybuilding competition, I met my daily goal of 150+ grams of protein per day with these foods, Greek yogurt, and no more than 1.5 scoops of protein powder or protein bars per day.</li>
</ul>
<li><b>Fiber-rich whole grain products</b>, such as whole-grain pasta and breads.</li>
<ul>
<li>Whole-grain products retain more of the grain's naturally occurring nutrients, including <a href="http://stealthwell.blogspot.com/2012/08/fuel-up-fridays-why-fiber.html">fiber, which most Americans needs to get more of</a>. The guidelines recommend that at least half of your carb-rich foods, such as breads, rice, cereal, and pasta, come from sources with a whole grain label. </li>
</ul>
</ul>
<h3>
Here are the foods the guidelines recommend limiting:</h3>
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<i>Salted caramel vodka cupcakes: for when you feel like throwing caution to the wind.</i></div>
<ul>
<li><b>Added sugars - limit to 10% of your daily calories, or around 50 grams total per day.</b></li>
<ul>
<li><b>Sugar, by itself, <a href="http://www.alanaragonblog.com/2010/01/29/the-bitter-truth-about-fructose-alarmism/">isn't evil - or toxic</a>. </b>It's naturally found in plenty of healthful foods, such as fruit, and even the occasional indulgent sweet treat can play a part in a balanced, healthy lifestyle. However, added sugars may contribute to weight gain because they add lots of extra, non-nourishing calories to food and also make that food much easier to overeat (after all, when's the last time you blacked out and overdid it on a bag of celery?). To keep added sugars in check take some sage advice from <a href="http://www.niashanks.com/sugar-detox/">Nia Shanks:</a> splurge on the sugary foods you truly love, and ditch the ones you can live without. Remember: it's <i>perfectly okay </i>to pass on the store-bought Safeway cake at your workplace's monthly birthday party, especially when you've got your eye on that delicious dark chocolate torte from the tapas place down the street this weekend instead.</li>
<li><a href="http://www.foodinsight.org/new-dietary-guidelines-americans-2015-changes">In fact, the guidelines' 10% figure doesn't actually come from the absolute amount of sugar that's "bad" for you. </a> Instead, it's based on the idea that 50 grams (or 200 calories' worth) of sugar is the maximum amount you can fit into an average 2,000-calorie diet while still having enough room for all the other, more nutritious foods you need to meet get your fill of vitamins and minerals. Theoretically, if you need more than 2,000 calories to maintain a healthy weight (if you're, say, an endurance athlete or just a world-class fidgeter) you can probably fit a <i>tad </i>more sugar into your diet to fuel your daily activities with no health consequences. On this note, <b>remember to match your fiber intake to your calorie consumption</b> - <a href="http://health.gov/dietaryguidelines/dga2005/document/html/chapter7.htm">at least 14 grams for every 1,000 calories.</a></li>
<ul>
<li>Remember your estimated daily calorie needs from <a href="http://www.exrx.net/Calculators/CalRequire.html">the calculator linked earlier? </a>Take that number and divide it by ten. Then, divide again by four. The resulting number is a good rule of thumb for your daily sugar intake.</li>
</ul>
<li><b>Extra sugars and calories can be hiding in foods that are branded as "healthy," such as canned fruits, granola bars, and sweetened yogurt. </b>Try passing on the syrupy canned fruit cocktail, which adds empty calories, in favor of whole fruits or frozen fruit pieces. </li>
</ul>
<li><b>Saturated fats - limit to 10% of your daily calories, or around 22 grams total per day.</b></li>
<ul>
<li>The question of whether saturated fats (such as those found in butter and cream) cause more heart disease and death than unsaturated fats (found in plant and nut oils) is a subject rife with controversy in the world of nutrition science. Each time a study showing that saturated fats have no adverse health effects is published, several disgruntled scientists <a href="http://www.sciencemag.org/news/2014/03/scientists-fix-errors-controversial-paper-about-saturated-fats">pop up to point out the study's flaws, </a>and vice versa. In fact, the 2015-2020 DGAs dedicated an entire working group to looking at the studies on saturated fat in particular.</li>
<li>Like the 10% figure on sugar intake, the DGA's advice on <b>saturated fat should be relative to your overall calorie intake - </b>not one number that's the same for everyone. If you need more than 2,000 calories to fuel your body, you can stand to eat more than 22 grams per day.</li>
<ul>
<li>To find your daily saturated fat intake, take your <a href="http://www.exrx.net/Calculators/CalRequire.html">estimated calorie needs</a>, divide by ten, and then again by 9. Shoot for around that number of saturated fat grams per day. </li>
</ul>
<li>We may not know for years about the true effect of saturated fat intake on health and longevity. For now, I'll choose to follow these guidelines, which echo the <a href="http://content.onlinejacc.org/article.aspx?articleid=1770218">2013 American Heart Association/American College of Cardiology guidelines </a>advising a limitation on saturated fats for optimal heart health. </li>
</ul>
<li><b>Sodium - limit to 2,300mg per day (the amount in one teaspoon of table salt)</b></li>
<ul>
<li>This recommendation will be another one to watch in 2020. Similar to saturated fat, there is <a href="http://www.andjrnl.org/article/S2212-2672(14)01510-X/fulltext">plenty of controversy currently stirring </a>in the medical research field about just how much sodium is bad for you. Though the overall weight of the evidence may shift over the coming years, it's probably your best bet to find small ways to reduce your daily sodium intake - <b>such as buying low-sodium broths, soups, and sauces </b>- and generally being aware of how much sodium is in the foods you most often eat. </li>
<li>Salt is a great way to make vegetables and other more "boring" foods much more tasty. If it's between reducing your salt intake and not getting your veggies in, go with the veggies every time. But there are other ways to dress up your vegetables, too - using plenty of <b>different spices and seasonings</b> adds flavor to your plate without the extra salt. As someone who struggles to moderate her own salt intake, I've personally found that <b>adding balsamic vinegar to my soups and baked veggies </b>makes them delicious!</li>
</ul>
<li><b>Alcohol - limit to one drink per day for women and two drinks per day for men.</b></li>
<ul>
<li>The current evidence on alcohol suggests that it's better for your health to drink some, but much worse to drink too much. Distilled liquors, such as vodka and gin, may even carry the same health benefits as beer and wine, meaning there might be something about the alcohol itself, and not whatever's used to make it, that could lead to better health. Most researchers still aren't sure why this is, but when it comes to the occasional glass of wine (or - who am I kidding? - vodka Sugar-Free RedBull) I won't ask too many questions.</li>
<li>Remember that the definition of "one drink" depends on the type of alcohol you're drinking. A bottle (12oz) of beer, a glass (5oz, or about 2/3 full) of wine, and a 1.5oz shot of liquor all count as <a href="http://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/what-standard-drink">"one drink." </a></li>
</ul>
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<h2>
What's New This Year?</h2>
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<div>
The things I found most exciting about the new DGAs were their focus on following the scientific evidence on <b>hot-button topics</b> like artificial sweeteners, cholesterol, and caffeine.</div>
<ul>
<li><b>Artificial sweeteners are a-okay. </b>The new 2015-2020 DGAs finally gave more than lip service to an array of products that can have a real impact on healthy weight management for Americans. Decades of repeated studies on sweetener consumption have shown that consuming these low-calorie sweeteners in moderation <a href="https://examine.com/blog/artificial-sweeteners-is-the-evidence-as-sweet-as-these-substitutes/">poses no health threat, either short- or long-term. </a>In fact, several large studies suggest that swapping out sugary drinks and snacks for those made with artificial sweeteners can help you <a href="http://ajcn.nutrition.org/content/early/2014/06/18/ajcn.113.082826.abstract">lose weight and keep it off </a>without giving up all the foods you love. </li>
<li><b>Cholesterol is out of jail. </b>For decades, the DGAs have recommended an upper-limit on cholesterol intake. However, all of the recent evidence shows that the cholesterol on your plate (from eggs, fatty meat and dairy) does not contribute to blood cholesterol. Rather, <a href="http://www.nhlbi.nih.gov/health/health-topics/topics/hbc/causes">a host of more important factors are at play</a>: physical activity, family health history, body weight, and saturated and trans fat intake chief among them. <a href="http://www.ars.usda.gov/SP2UserFiles/Place/80400530/pdf/1112/Table_1_NIN_GEN_11.pdf#page=2">Current data </a>suggest that most Americans eat all that much cholesterol anyway. So enjoy that egg sandwich (but remember - watch the sat fats).</li>
<li><strong>Enjoy caffeinated beverages in smart moderation. </strong>Caffeine was another hot topic in this year's guidelines - in fact, the mere mention of "caffeine" shot up from 0 in 2010 to 205 in the 2015 edition. The guidelines restate the evidence on caffeine consumption, which shows that up to <strong>400mg of caffeine per day has no ill effects</strong>. In fact, coffee - where Americans get approximately 80% of their caffeine buzz - <a href="http://health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf#page=398">may even impart some health benefits.</a></li>
<ul>
<li>400mg of caffeine can take many forms. It may come in any of these forms (all data from <a href="http://www.caffeineinformer.com/">Caffeine Informer</a>):</li>
<ul>
<li>Three 8oz cups of brewed coffee </li>
<li>Five 1.5oz shots of espresso</li>
<li>Three-and-a-half medium-sized (12oz) cans of RedBull</li>
<li>Almost 6 (5.8) cans of PepsiMax</li>
<li>Nine-and-a-half 8oz cups of brewed black tea</li>
<li>16 8oz cups of brewed green tea<strong>
</strong></li>
</ul>
</ul>
</ul>
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<b><br /></b></div>
<h2>
Stray Points about the New Guidelines and Their Application</h2>
<ul>
<li><b>There's a reason these guidelines are required to be updated every five years. </b>What we know, and what we think we know, in the field of nutrition is constantly changing. However, there are a few solid standbys, as seen in the list of "dos" from the latest guidelines, that haven't changed for many years and will be your best bet for finding healthful eating habits you can stick with for life. </li>
<li><b>Nutrition science is complicated and messy.</b> <a href="http://fivethirtyeight.com/features/you-cant-trust-what-you-read-about-nutrition/">A recent article summed up this point quite eloquently: </a>just because owning a dog is associated with eating egg rolls, this doesn't mean eating egg rolls causes canine ownership (or vice versa!) The ways in which we gather data about nutrition, such as asking someone to recall everything they ate for a week, doesn't always give us a perfectly accurate snapshot of true eating habits. It's important to take a critical eye whenever you read a study that claims a certain food is the silver bullet to any and all ailments. On the other hand, we've come a long way in studying the effects of food on the body, and the more well-designed studies that all point to the same idea pile up, the more confident we can be that we're getting closer and closer to the truth. </li>
<li><strong>Some things never change. </strong>The most important take-home points made in the 2015-2020 guidelines are simply echoes of general pillars of good nutrition that have been known and well-accepted for years. If you can find a way to meet your needs for fruits and vegetables, base your carbohydrates around less-refined, whole-grain sources, save your sugary splurges for the foods you truly love, and find ways to cut down on saturated fat (such as choosing lean meats and/or plants for your protein sources) you are well on your way to establishing a diet that will not only do your body good, but one that helps you be the happiest and most whole person you can be.</li>
<li><strong>True nutritional health stands at the precipice of physical, social, and emotional well-being.</strong> I think Amber Rodgers of <em><a href="https://gokaleo.com/about-me/what-is-kaleo-2/">Go Kaleo</a> </em>says it best with the way she describes her "Food Foundation": </li>
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This diagram makes clear that even if you ate every morsel of every meal completely by the book based on the latest dietary guidelines (which, as explained above, can be based upon constantly-shifting science) it wouldn't be a one-way ticket to making you <em>feel good</em> about what you're eating - which is the only real way to create lasting, lifelong healthy eating habits. Establishing a balanced, loving relationship with food and finding ways to eat that support your values and lets you participate in shared culture(s) with others is just as important to creating an overall sense of physical, emotional and social health. Making sure each of these pillars is strong will help you make and keep a healthy diet not just now, but for life.<br />
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<h3>
What major part of the 2015-2020 Dietary Guidelines bummed me out, and why? And how does a typical day of eating for me stack up to the Guidelines? Stay tuned for the answers.</h3>
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<a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D1022044978094538257%23editor%2Fsrc%3Ddashboard&media=https%3A%2F%2F4.bp.blogspot.com%2F-M2kKiwMNFGE%2FVp0iL81KwxI%2FAAAAAAAAArM%2FQs6WZT7JOQI%2Fs320%2Fcaramilk10.jpg&xm=h&xv=sa1.37.01&xuid=mswYLhgXvTg2&description=" style="background-color: transparent; border-image: none; border: currentColor; cursor: pointer; display: none; height: 20px; left: 193px; opacity: 0.85; position: absolute; top: 1513px; width: 40px; z-index: 8675309;"></a><a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D1022044978094538257%23editor%2Fsrc%3Ddashboard&media=https%3A%2F%2F4.bp.blogspot.com%2F-M2kKiwMNFGE%2FVp0iL81KwxI%2FAAAAAAAAArM%2FQs6WZT7JOQI%2Fs320%2Fcaramilk10.jpg&xm=h&xv=sa1.37.01&xuid=mswYLhgXvTg2&description=" style="background-color: transparent; border-image: none; border: currentColor; cursor: pointer; display: none; height: 20px; left: 193px; opacity: 0.85; position: absolute; top: 1513px; width: 40px; z-index: 8675309;"></a><a href="https://www.blogger.com/" style="background-color: transparent; border-image: none; border: currentColor; cursor: pointer; display: none; height: 20px; opacity: 0.85; position: absolute; width: 40px; z-index: 8675309;"></a><a href="https://www.blogger.com/" style="background-color: transparent; border-image: none; border: currentColor; cursor: pointer; display: none; height: 20px; opacity: 0.85; position: absolute; width: 40px; z-index: 8675309;"></a><br />Madelin Siedlerhttp://www.blogger.com/profile/01597061897239786457noreply@blogger.com0tag:blogger.com,1999:blog-1022044978094538257.post-39070865445437996042014-06-14T22:43:00.002-07:002014-06-15T09:30:21.907-07:00FAI: A Beginner's Guide to Being Overly Hip<b>From now on, you can just call me Lady Gaga.</b><br />
<b><br /></b>
No, not because I'm a bottle blonde with a sometimes unorthodox fashion sense who at one point in my childhood owned an electric keyboard. I recently learned that my kindredness with Ms. Germanotta goes much deeper than that - as deep as our hip joints, to be precise. We both have a joint condition called <b>femoroacetabular impingement </b>(FAI or hip impingement, for short).<br />
<br />
FAI occurs when the ball-and-socket hip joint is abnormally formed, usually during the fast-growing years of adolescence. Ball-and socket joints normally fit together like a clenched fist into a curved palm (think <i>paper-covers-rock </i>style - which I think we can all agree is the outright lamest of the three paths to victory). FAI occurs when either the "rock" develops into a funny, bumpy shape rather than round and smooth ("cam impingement") or the "paper" juts out too far over the rock ("pincer impingement" - like the awkward, clammy hand of your teenaged big brother who somehow <i>always </i>figured out a way to beat you at this supposedly chance-based game).<br />
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<div style="text-align: center;">
<i>If you believe you may be suffering from rainbow-colored-socket syndrome, please hang up the phone and dial 911.</i></div>
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Typically, a thin layer of cartilage and fluid inhabits the small space between the head of the "rock," or the thigh bone (also lovingly referred to as the <b>femur</b>) and the "paper," or the round concave part of the pelvis (the <b>acetabulum). </b>When the head of the femur fits snugly and correctly into the acetabulum, there is less friction within the hip joint than <i>one-tenth</i> of that felt while gliding on ice. (Whether this analysis was done after two hours of family free skate or on a freshly Zamboni'd rink was not mentioned.)<br />
<br />
<b>The Signs and Symptoms of FAI: Is that a pulled muscle in your groin, or are you just happy to see your physical therapist?</b><br />
<b><br /></b>
FAI seems to be all the rage these days, with everyone from our favorite Poker-Face'd pop star to a handful of sports-legends-whose-names-I'll never-remember retrieving a diagnosis. But for many years, FAI was commonly misdiagnosed as a muscular injury, due to the hard-to-describe and often-changing nature of the pain it brings. Most patients report a deep, aching pain in their groin area that increases with long periods of physical activity or sitting, so this is usually described as classic FAI-related pain. But because the pain comes from the very middle of the upper-hip area, and can affect any part of the hip joint in particular, the pain may also be more intense in the front and side (anterolateral region) of the hip. Many patients describe this pain to their doctor by cupping their hand into a C-shape and placing it on the hip to indicate the range of pain, like this:<br />
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<div style="text-align: center;">
<i>"My hips, or in this case the 'C-sign,' don't lie."</i></div>
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I personally have never felt any groin pain along this journey, making the several weeks in which I attempted to self-diagnose using my WebMD degree from Google University a complete failure. What I did feel was a dull pain after sitting, while running or walking, when standing on one leg, when jumping on one leg (oh, Lord, did I feel it when jumping on one leg), and when raising my knee. And the famed "C-shape" just so happens to be the exact sign I showed to my doctor, and then to my physical therapist after two straight months of dull aching punctuated by the occasional sharp shock of pain jutting from my hip bone and half-way down my thigh. But they don't tell you this at Google University. (This pain also made for two straight months of crabby complaining and tears of hypochondriasis mixed with frustration. Thanks for putting up with me - you know who you are).<br />
<br />
For some unlucky folks, mysterious lower-back pain on the side of the affected hip as well as sciatic pain may also occur, making the diagnosis even more confusing.<br />
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Further complicating the differential diagnosis for FAI is the fact that the results of an x-ray, if ordered by a concerned but stumped doctor, will be labeled "normal." "Normal" is radiologist speak for "no scary cracks or crevasses in your bones that we know of," but it doesn't mean your joint is necessarily shaped the way it should be. One possible clue: my x-ray results suggested "minor calcification of the femoral acetabular area," meaning that the grinding bone-on-bone action (I see you in the back, snickering) had already caused some disturbance to the joint. If that motion continues, I can look forward to an early-onset case of arthritis and possibly a bionic hip later in life. Well, that's a bummer.<br />
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<b>Who gets FAI?</b><br />
<b><br /></b>
Here's what makes FAI a complete bugger of a diagnosis. Anyone can have FAI - all it takes is to unwittingly develop some wonky-shaped hip bones. But FAI only starts to hurt when the bones have come into contact with each other due to constant, full-range motion. <b>Once any pain is felt, that means a certain amount of damage to the hip joint has already occurred.</b> <br />
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The condition is usually asymptomatic (and therefore benign) <b>unless you are an active individual</b> who loves to get outside and breathe the fresh air, break a glistening sweat or feel the stuff of life pumping through your veins - be it in running shoes, a kayak, baseball cleats, or hockey skates. That's right. The stuff that puts zest into your life, that you anxiously await the weekend for, that makes life an adventure worth taking and a game worth playing... is also causing you considerable, restricting pain that may give you arthritis way before all your friends get it. And maybe even a shiny new hip before you can afford that retirement hotrod.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLk0i4ev9klRVcYoaYNg_fJXHcgX8nXRZyxw9RywQuGzRXMPoJ4OmLnFJdEe1bXqEc4X9syzVaEZe1Uigdy7LD-ACiouF_qX29WvNSaev7Bv2uTVqfdhvxCnwjtA0Je1R4qgyRBIdpv6yV/s1600/220px-Hip-replacement.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLk0i4ev9klRVcYoaYNg_fJXHcgX8nXRZyxw9RywQuGzRXMPoJ4OmLnFJdEe1bXqEc4X9syzVaEZe1Uigdy7LD-ACiouF_qX29WvNSaev7Bv2uTVqfdhvxCnwjtA0Je1R4qgyRBIdpv6yV/s1600/220px-Hip-replacement.jpg" height="320" width="185" /></a></div>
<div style="text-align: center;">
<i>Well, this wasn't my exact idea of a mid-life crisis purchase.</i></div>
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In other words, FAI is most likely to affect individuals who just <i>really</i> can't have that kind of negativity in their life - who will be stopped by physical pain from fulfilling their life-enhancing hobbies and passions. <b>The pain can be at worst unbearable and debilitating, and at best nagging and guilt-inducing </b>because <i>should I really be out here running in the sunshine/shredding some gnarly powder/swimming with dolphins right now because my hip hurts kinda bad.</i><br />
<i><br /></i>
Generally, the populations most affected by FAI are <b>recreationally active women in their 20s, 30s, and 40s, and young-to-middle-aged male athletes. </b> Women are more likely to suffer from pincer ("paper") impingement, while men are more likely to be diagnosed with cam ("rock") impingement.<br />
<i><br /></i>
But don't go running for the Cherry Garcia just yet. It's going to be ok (it better be).<br />
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<div style="text-align: center;">
<i>Some stone fruit-flavored ice cream to take your mind off all the horrible things I just told you.</i></div>
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<b>What can be done about FAI?</b><br />
<b><br /></b>
If you've only been dealing with pain for a few months to a year, a conservative course of <b>anti-inflammatory meds and a round of physical therapy </b>can be successful in alleviating symptoms and getting you back to doing the things you love. Remember, this line of treatment <b>cannot cure FAI, but can reduce and prevent the pain and damage associated with it. </b> Physical therapy for FAI typically involves the use of targeted stretching techniques and devices that will help alleviate pressure in the joint and restore space between the femur and the acetabulum. Special exercise routines can also help strengthen certain muscles that will help stabilize and protect the hip joint in the future, preventing further pain and damage as you eventually return full-force to your favorite activities.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi377QVGegqDGYJUhmHKRj8r324JH-f_eDto7AbLkkghpBRXtoxpG-0Dl88hX2rWI9_1rRcgYpVdqkfCA0YjAzZcU7DwgkRnADUPzTSYBxWw_dBcOh45HdMgKKCgY0YEPzdv1uXTlql1Btu/s1600/reinold2011clamshell.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi377QVGegqDGYJUhmHKRj8r324JH-f_eDto7AbLkkghpBRXtoxpG-0Dl88hX2rWI9_1rRcgYpVdqkfCA0YjAzZcU7DwgkRnADUPzTSYBxWw_dBcOh45HdMgKKCgY0YEPzdv1uXTlql1Btu/s1600/reinold2011clamshell.jpg" /></a></div>
<div style="text-align: center;">
<i>Clamshell exercise using a resistance band, a common therapeutic technique for FAI. Also, what Mickey Avalon was secretly writing about when he wrote about doing the Jane Fonda.</i></div>
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<i><br /></i></div>
If ibuprofen and physical therapy don't appear to alleviate the symptoms of FAI, surgery may be considered. For these forsaken athletes and active individuals who want to live free of pain and prevent joint damage, surgery can<b> physically remove the bone overgrowth that is causing the impingement, as well as stimulate cartilage repair if needed. </b><br />
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Surgeries can be of the arthroscopic or open variety, the latter of which is usually only used in complex cases of FAI. In arthroscopic surgery, a small hole is made near the hip, and a videocamera is inserted. The surgeon then uses tiny tools to remove the offending bone material, using the video feed as a guide. This procedure typically takes 1-2 hours and can be done as an outpatient. In an open hip surgery, a larger, 7-10" incision is made on the side of the leg, and the joint is purposefully dislocated in order to remove bone material and repair damaged tissue. A couple screws are then used to reattach the femur to the acetabulum. This type of surgery takes a few hours to complete, and an overnight stay is usually recommended. For either type of surgery, <b>recovery time includes 3-4 weeks on crutches, 2-3 months of rehabilitation and strengthening, and another 3 months getting activity back to pre-pain levels. Most patients report a full return to hop-, skip- and jumping after the 6-month mark.</b><br />
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Given that I became a blubbering bag of nerves and saline when I saw the IV needle before the teenage rite of passage called <i>getting my wisdom teeth pulled, </i>it's safe to say that I will be doing everything in my power to treat my hip pain surgery-free. Needles are not welcome for an extended stay in the temple that is my body. Rather, lots of stretching, traction devices resembling new-age torture machines, and the rubbery stench of Thera-bands are in my near future. A slow and patient return to full activity is in my long-term plan. But while I can't see myself going into a surgery without tearing through two boxes of Puffs, a few brown paper bags, and maybe a bottle of Xanax, it's even less likely that I will allow my condition to keep me from doing the things I love forever, including running with abandon - not gingerly limping - through the rain. I've crossed my fingers that it won't have to come to that decision.<br />
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<b><br /></b>Madelin Siedlerhttp://www.blogger.com/profile/01597061897239786457noreply@blogger.com0tag:blogger.com,1999:blog-1022044978094538257.post-12829270492419494542012-09-06T11:54:00.001-07:002012-09-06T12:04:42.528-07:00Cravings Rehab: Ice Cream Edition<b><a href="http://youtu.be/fh0NLQJfAYU?t=3m52s">"Guess what 'You have a sweet tooth' means? It doesn't mean you <i>like</i> candy; it means you <i>want</i> some!"</a></b><br />
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That esoteric quote is taken from an episode of <i>Kid History</i>, a homemade video series crafted by several Utah-based brothers who, after recounting various stories from their childhood to their young sons and daughters, have their children retell the yarns while adding in their vivid imagination and often-times irrelevant babbling. The adults then act out the distorted scenes to the sound of their kids' helium-pitched voices.<br />
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The result is hysterical - and, just as innocent wisdom from a five-year-old is wont to be, unwittingly wise beyond its years. Think about this: <i>we often think of someone with a "sweet tooth" as having a chronic disease of sorts - an irreversible condition, able to be temporarily quelled with frequent shocks to the pancreas but never curable</i>. The sufferer of this condition believes he or she must simply eat enough nutritionally devoid, sucrose-laden treats to maintain some sense of normality while attempting to balance this with dreadful hours of cardio or steamed kale benders to pay for his or her "sins."<br />
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Health communicators, educators and practitioners typically prefer to speak in terms of <i>infections</i> or <i>illnesses </i>instead of <i>diseases</i> or <i>conditions</i> because this way of framing health issues moves the focus away from the "badness" or "other-ness" of the person who is afflicted and toward the actual illness itself - most importantly, how it can be best managed, treated and/or cured. Seeing health issues through this lens re-humanizes and de-stigmatizes the patient so that his or her best interest, rather than social forces that turn the patient into an "other," guide interactions and drive solutions. <br />
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In reality, having a sweet tooth is much less about having a chronic disease in which you <i>like</i> candy and more about <b>a temporary infection - a time and situation in which you just really, really <i>want</i> some.</b> I propose that it's high time to destigmatize the sweet-toothed "others" in our lives and instead focus on a treatment plan that can curb the effects of the illness and help these persons lead sustainable, vibrant, healthful lives - no hours upon hours logged on the treadmill needed (unless you're just really into that).<br />
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<b><i>Are you ready for my brilliant idea?</i></b><br />
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The answer is, d'uhhhh - <b>healthful ice cream! </b>Instead of being laden with heavy dairies and added sugars, all of these "nice cream" recipes use only plants for the creamy, sweet base of the dessert. The best part? <b>There's a recipe for just about every occasion of your sweet-toothed life.</b><br />
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<u>When you need some simplicity in your life:</u></div>
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<u>The basic banana nice-cream</u></div>
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Serves 1</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKOddn7kLBAha4ftmkBZUVys2ub3vmU9bNmhZTLfnDGezGX9QZ840iRcIPdDbQGLV4UtZaH7D6x_6n11KQJESHF5hcs0wF8bcql6zA08xgjPBWakI1sIxdOq4F59ycnxu8h_cj_zJx2wz9/s1600/IMG_2166.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKOddn7kLBAha4ftmkBZUVys2ub3vmU9bNmhZTLfnDGezGX9QZ840iRcIPdDbQGLV4UtZaH7D6x_6n11KQJESHF5hcs0wF8bcql6zA08xgjPBWakI1sIxdOq4F59ycnxu8h_cj_zJx2wz9/s320/IMG_2166.JPG" width="320" /></a></div>
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1 banana, as ripe as possible</div>
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Simply slice the banana into coins, then place the banana slices into a bag or airtight container and freeze for around 3-4 hours; you want the bananas almost completely frozen, but not rock-hard. If you'd like to freeze overnight, simply thaw for 30 minutes before making your nice cream.</div>
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Place into a food processor or blender and blend, blend, blend until creamy!</div>
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Forget about dirtying another dish and eat it right out of the container - and go ahead, lick the blade. <b>I dare you.</b></div>
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The low-down: 105 calories per serving, 24 net carbs, 3 g fiber, 1 g protein<br />
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<u>When you feel like shakin' your hips:</u></div>
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<u>The Elvis nice cream</u></div>
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Serves 1<br />
Adapted from Chocolate-Covered Katie's recipe <a href="http://chocolatecoveredkatie.com/2010/05/26/the-vita-mix-hugs-a-fat/">here</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnSoFVX3z-Fr2bvFg58rEZSG9AVYGU_mq2Ew4T59TS1M9jSLBqd9x74v019tewA3BYnuwvdD6Vgwy0qI0L_QyjAJN_zr5gaag4TV5e7vWVqCyWG7zoNdG_RcRzEoE74ueYSe6qC_o9FAxu/s1600/IMG_2143.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnSoFVX3z-Fr2bvFg58rEZSG9AVYGU_mq2Ew4T59TS1M9jSLBqd9x74v019tewA3BYnuwvdD6Vgwy0qI0L_QyjAJN_zr5gaag4TV5e7vWVqCyWG7zoNdG_RcRzEoE74ueYSe6qC_o9FAxu/s320/IMG_2143.JPG" width="320" /></a>1 banana, as ripe as possible.<br />
1 tbsp creamy peanut butter<br />
1 tbsp semi-sweet chocolate chips</div>
Optional: a few shakes of sea salt for a mouth-watering salty-sweet combo<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjqNCa2KeZipscTI2GOYQXInf-SmXGnqIkNZp1ROfOkcO0bvmjTbIfqMQROv45conL5FXpURUMcPacTdFDJglWhp0S8RtWpaitEHPCfrFUozaHMiBXuN_IXXQVwa5_fcYIz9Hw6psPIPhB/s1600/IMG_2145.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjqNCa2KeZipscTI2GOYQXInf-SmXGnqIkNZp1ROfOkcO0bvmjTbIfqMQROv45conL5FXpURUMcPacTdFDJglWhp0S8RtWpaitEHPCfrFUozaHMiBXuN_IXXQVwa5_fcYIz9Hw6psPIPhB/s320/IMG_2145.JPG" width="320" /></a>Make your basic banana nice cream, then add to the blender or processor the peanut butter. Blend until well-mixed. Add in your chocolate chips and optional salt, you hound dog.<br />
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The lowdown: 269 calories per serving, 36 carbs, 4 g fiber, 5 g protein</div>
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<u>When your insufferable aunt is coming to town:</u></div>
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<u>The better-than-Midol salted peanut butter brownie banana nice cream</u></div>
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Serves 1</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3QXipjjrbMhR68-tsVWH-V04e7_JiDFRBaW3Jr5IOlqwIJ_nYhNHMFoTYD1fGCH_YG1Q-rGiO7Fw15CvMtV9kqkHXbKGp6E_YSCiiGezvIYDVoYlSvVZGoI4ax85fdYWrfvJhqqB_XFTv/s1600/IMG_2170.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3QXipjjrbMhR68-tsVWH-V04e7_JiDFRBaW3Jr5IOlqwIJ_nYhNHMFoTYD1fGCH_YG1Q-rGiO7Fw15CvMtV9kqkHXbKGp6E_YSCiiGezvIYDVoYlSvVZGoI4ax85fdYWrfvJhqqB_XFTv/s320/IMG_2170.JPG" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMXPtrppQdqodKBUy57yb3MjfP-9_EEjsqJvERCtja0SkcZiFsMvDmdon0vfp0Z7xszOktsUQUWImGeK2e9B0a6IFIHToYOwvdND5wROrepEK-BcnbX16wtZV6wONstyWieJ04t3MfsGXu/s1600/IMG_2167.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMXPtrppQdqodKBUy57yb3MjfP-9_EEjsqJvERCtja0SkcZiFsMvDmdon0vfp0Z7xszOktsUQUWImGeK2e9B0a6IFIHToYOwvdND5wROrepEK-BcnbX16wtZV6wONstyWieJ04t3MfsGXu/s320/IMG_2167.JPG" width="320" /></a>1 banana, as ripe as possible</div>
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1 tbsp creamy peanut butter</div>
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1 tbsp Dutched cocoa powder</div>
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1 tbsp peanut butter chips</div>
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Sea salt, to taste</div>
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Repeat the steps from the Elvis nice cream above, but adding in the tbsp of cocoa powder. Substitute chocolate chips for peanut butter chips. Be guiltlessly liberal in your salt intake - just this once.</div>
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The low-down: 300 calories per serving, 38 net carbs, 5 g fiber, 9 g protein</div>
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<u>When Girl Scout cookie season is over:</u></div>
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<u>Popeye's favorite Thin Mint nice cream</u></div>
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Serves 1<br />
Adapted from Chocolate-Covered Katie's recipe <a href="http://chocolatecoveredkatie.com/2011/03/13/spinach-ice-cream/">here</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfbQdlw3eTeJBPNlOkt404g90ZBK8KcVl37JiY_IsXyaNDyvhKQpoSiVMqK7M3fZPth_PJoLGB4bBK8FzYo5NldQXbXdjrYiX5x7rScY3x6YZHW108g7zeth_hGC9TUeiBRFlZqaMRvKwx/s1600/IMG_2134.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfbQdlw3eTeJBPNlOkt404g90ZBK8KcVl37JiY_IsXyaNDyvhKQpoSiVMqK7M3fZPth_PJoLGB4bBK8FzYo5NldQXbXdjrYiX5x7rScY3x6YZHW108g7zeth_hGC9TUeiBRFlZqaMRvKwx/s320/IMG_2134.JPG" width="320" /></a></div>
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1 banana, as ripe as possible, </div>
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1 handful (~ one loose cup) fresh baby spinach</div>
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Couple drops mint extract</div>
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1 tbsp semi-sweet dark chocolate chips</div>
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Optional: green food coloring</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiVv-SYwgf_mkOHmON-UfQCgiG5-WWjVXpkLCvKEoJBbOIYbALKFZ6KAGXDiKbaoVo-0oqKVRSAjw3J_SzNBK3P_WjRMhJ8Q97n3zcHe2IvpiZQBpqMX3AJ5j-f5FovTxFsmAaN8pYASWR/s1600/IMG_2141.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiVv-SYwgf_mkOHmON-UfQCgiG5-WWjVXpkLCvKEoJBbOIYbALKFZ6KAGXDiKbaoVo-0oqKVRSAjw3J_SzNBK3P_WjRMhJ8Q97n3zcHe2IvpiZQBpqMX3AJ5j-f5FovTxFsmAaN8pYASWR/s320/IMG_2141.JPG" width="320" /></a>By now, you're probably a whiz at making the basic banana nice cream. Add in your spinach, mint extract and optional food coloring to the mix and blend until smooth and very green. Add in your chips and feel your biceps bulging by the minute.</div>
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The low-down: 182 calories per serving, 33 net carbs, 5 g fiber, 4 g protein, <b>and 55% of your daily Vitamin A requirement!</b></div>
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<u>When you need some good old-fashioned holiday cheer:</u></div>
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<u>Pumpkin pie nice cream</u></div>
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Serves 1</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrPjtpNmKc38XADDrJ_APdzA49Id-MXgX5QN2h4pABE6l5DQ6xWIRvKikBqelz4p_9LI6RugB6pAJChBa6NPfHgZx_KUVqfvSFVPI_m2UcZxYTcGKuu-xQfFi3jWwH0_PG26IQRpTn-GR3/s1600/IMG_2154.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrPjtpNmKc38XADDrJ_APdzA49Id-MXgX5QN2h4pABE6l5DQ6xWIRvKikBqelz4p_9LI6RugB6pAJChBa6NPfHgZx_KUVqfvSFVPI_m2UcZxYTcGKuu-xQfFi3jWwH0_PG26IQRpTn-GR3/s320/IMG_2154.jpg" width="240" /></a></div>
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1 banana, as ripe as possible</div>
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1/4 cup puréed pumpkin (or sweet potato!)</div>
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1 tsp sugar or cup-for-cup sweetener, like Splenda granular</div>
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1 tsp pumpkin pie spice</div>
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Optional: 1 tbsp bittersweet chocolate chips, sprinkle of graham cracker dust</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhej4HXSjdMLquxT-h0eX8aKDrIS4M6EHNBhfSAYnvGqi31YeEw1_MQzO2qjcsNtwdANFNzbxjqbS8lRdLdsOAGLbLH06Ck2W-VB84Wws-v1qZ70V__66kbwRFCfRfGydFWVz2PHmw4WGoV/s1600/IMG_2153.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhej4HXSjdMLquxT-h0eX8aKDrIS4M6EHNBhfSAYnvGqi31YeEw1_MQzO2qjcsNtwdANFNzbxjqbS8lRdLdsOAGLbLH06Ck2W-VB84Wws-v1qZ70V__66kbwRFCfRfGydFWVz2PHmw4WGoV/s320/IMG_2153.jpg" width="320" /></a></div>
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Start out with your basic banana nice cream. Add to the processor the pumpkin, sugar and spice. For an extra bit of autumnal indulgence, sprinkle some chocolate chips and crushed graham cracker. Pray for the weather to get crisper, knowing full well that in three months you'll be sorry you ever could ever want such a thing.</div>
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The low-down (including chocolate chips and 1 tbsp graham cracker dust): 220 calories, 39 net carbs, 5 g fiber, 2 g protein, and <b>192% of your daily vitamin A requirement!</b></div>
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<u>When you need a 10-minute tropical getaway and your UB40 disc is nowhere to be found:</u></div>
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<u>Succulent mango nice cream</u></div>
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Serves 1</div>
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Adapted from Elaine Gordon's recipe <a href="http://www.washingtonpost.com/lifestyle/wellness/mango-sorbet-recipe-simply-good-for-you-and-delicious/2012/08/28/fa78e636-d2a5-11e1-b33e-54e94fddbe92_story.html?wpisrc=nl_health">here</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIeWXfNLMHTZCtNcv4k7cekKO9NczPKAlA8qWldvHS2rrFj7IQ3_URhozl6GNnYd9anFqlMFrwSUjwmTcIR_HnfzJ0STDNaufr0GmOdZiA602uKXZjE-097IzLHanfLwrhbje-5IqkQdBL/s1600/IMG_2177.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIeWXfNLMHTZCtNcv4k7cekKO9NczPKAlA8qWldvHS2rrFj7IQ3_URhozl6GNnYd9anFqlMFrwSUjwmTcIR_HnfzJ0STDNaufr0GmOdZiA602uKXZjE-097IzLHanfLwrhbje-5IqkQdBL/s320/IMG_2177.JPG" width="320" /></a></div>
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1 cup frozen mango chunks (buying pre-cut mangoes makes this super-quick and convenient. To make this dish only 19 net carbs and add 4 g protein, buy mango <i>pulp</i> instead)<br />
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1 tbsp Splenda or sweetener of choice - like light agave syrup</div>
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1 tbsp orange juice</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZghBsdyqp-1M22JCb6jFyT5g6qImaCrXlpQXepPpsiT1jSJhV5CloGU2pVjlH1NPjx8yZvQjGMgZh-Z7xuAhs0q5xsXsWIoMnEbxzanggbITLGoIQmsrYv0JMozv3v3OPWACo4zvsRj_t/s1600/IMG_2175.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZghBsdyqp-1M22JCb6jFyT5g6qImaCrXlpQXepPpsiT1jSJhV5CloGU2pVjlH1NPjx8yZvQjGMgZh-Z7xuAhs0q5xsXsWIoMnEbxzanggbITLGoIQmsrYv0JMozv3v3OPWACo4zvsRj_t/s320/IMG_2175.JPG" width="320" /></a>By now, you know the drill. Place the frozen chunks in your best processor along with the sweetener and OJ and blend to your little heart's desire. </div>
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The low-down: 120 calories per serving, 28 net carbs, 3 g fiber, 1 g protein, and <b>84% of your daily recommended Vitamin C!</b><br />
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<u>When it's just one of those Tequila Tuesdays (or Wednesdays... or Thursdays... or...)</u></div>
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<u>Boozy avocado lime nice cream</u></div>
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Serves 4</div>
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Adapted from EatingWell's recipe <a href="http://www.eatingwell.com/recipes/avocado_ice_cream.html">here</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzb0tGmWS9us0wCfb53Gfb29BDYWQJaRJb7f8EeOv8D-ZbbK34LC6ZvqUgqJ1YQfYjeuz5aIqRstNpuNe3ZrnfgUJ7ZY_lxEAQenzDpQHl5HQ0w1wS7-PeYBPSrWUT6nUaoUVh3DpHuTDB/s1600/IMG_2181.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzb0tGmWS9us0wCfb53Gfb29BDYWQJaRJb7f8EeOv8D-ZbbK34LC6ZvqUgqJ1YQfYjeuz5aIqRstNpuNe3ZrnfgUJ7ZY_lxEAQenzDpQHl5HQ0w1wS7-PeYBPSrWUT6nUaoUVh3DpHuTDB/s320/IMG_2181.jpg" width="240" /></a></div>
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3 ripe avocados</div>
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1 cup water</div>
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1 1/3 cup sugar or cup-for-cup sweetener, like Splenda granular</div>
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1/4 fresh-squeezed lime juice</div>
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1/3 cup tequila</div>
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Scoop the avocado meat into your food processor, and combine with water, sweetener, lime juice and tequila. If you have a smaller, European car-sized processor, you can divide the ingredients into three or four approximate batches and mix with a spoon at the end to homogenize the flavors. Refrigerate the mixture for at least one hour or overnight. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGof4pQ-kv47TbVWfJg_bfcCpYf_DORfUENDyx7Z8DEwFBwiOLVE1u667i5HLkGqsKxFpQwyCSpREg-2AwKZv4l8mdwn4CTNSTolXNIUiA1w1vOqMSIGBCFeBwSwmMMWDxdZG9oHqlT42H/s1600/IMG_2184.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGof4pQ-kv47TbVWfJg_bfcCpYf_DORfUENDyx7Z8DEwFBwiOLVE1u667i5HLkGqsKxFpQwyCSpREg-2AwKZv4l8mdwn4CTNSTolXNIUiA1w1vOqMSIGBCFeBwSwmMMWDxdZG9oHqlT42H/s320/IMG_2184.JPG" width="320" /></a>When it's time to serve, let it thaw for a good hour before digging in - some semblance of class is required whenever consuming tequila, of course, so serve it up to your friends in shot glasses with salted rims. Olé!</div>
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The low-down (2 or 3 shots' worth): 294 calories per serving, 12 net carbs per serving, 10 g fiber (!!!), 3 g protein, <b>32% of your daily recommended Vitamin C and 40% of your daily Vitamin K requirement.</b></div>
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So, what are you waiting for?<b> </b><i>Get scooping!</i></div>
Madelin Siedlerhttp://www.blogger.com/profile/01597061897239786457noreply@blogger.com0tag:blogger.com,1999:blog-1022044978094538257.post-76676650093517999282012-08-23T05:42:00.002-07:002012-08-23T07:39:48.477-07:00Well-Cultured Living: Yogurt, Three Ways Usually, I like to do things around here This American Life-style: each week, I pick a theme (or nutrient) and bring you a number of recipes or information on that theme. But today's post is going the way of a spotlight episode, where I focus solely on one glorious foodstuff without which my mornings would be all too bleak, my calcium intake dramatically lower, and my beneficial gut flora much less populated. <br />
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Yes, ladies and gents. It is yogurt, this magical substance of which I speak. I've been nursing this addiction for a good four years now.<br />
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There are reams of studies dedicated to understanding and quantifying the beneficial effect of yogurt consumption on the human body. In the nutrition world, probiotics are without a doubt the new black, and everyone wants a piece of this. Why, exactly?<br />
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<b>1. It's easier than pie to digest (or a tall glass of milk, for that matter). </b>Yogurt is a godsend for those who have a hard time processing the sugars or the proteins found in milk. For one, the live bacteria in yogurt work to break down lactose into its two more easily digested building blocks, glucose and galactose. Those same bacteria also happen to break down casein, the main milk protein, making the proteins found in a big tub o' the good stuff easier to absorb for some people than those found in milk.<br />
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<b>2. It cleanses the colon, sans spontaneous sprints to the water closet. </b>If lactobacteria are the super-star family of bacteria analogous to the Jackson 5, then acidophilus is definitely their Michael. Together, these tiny organisms promote the population of healthy flora in the colon while sweeping it clean of potentially carcinogenic bile compounds. As a bonus, yogurt is high in calcium, clocking in at around 30-40% of the recommended daily intake for adults. And as it just so happens, consumption of calcium is negatively associated with colorectal cancer rates. One study even found that ingesting 1,200 mg a day of the stuff lowered the risk of colon cancer by as much as 75%. <br />
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<b>3. It optimizes nutrient absorption.</b> It's a good thing there's so much calcium and B-vitamins in yogurt, because the culturing process makes these nutrients much more <i>bioavailable</i> - or ready for absorption and use by your body. <br />
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<b>4. It grants you immunity better than Jeff Probst. </b>Consumption of moderate amounts of yogurt every day has been associated with a higher level of <i>interferons</i>, disease-fighting proteins, as well as their infection-roundhousing counterpart, white blood cells. This is great news for those who ride public transportation often, work with the young or elderly, or just like to exist in the outside world more generally. Too bad fewer sick days means fewer excuses for an all-day <i>Survivor</i> marathon.<br />
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<b>5. It keeps the fungus among us at bay. </b>This includes the yeast responsible for the eponymous vaginal infection as well as other fungi, like <i>malassezia</i>, which may cause inflamed, flaky and itchy skin in areas like the scalp.<br />
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<b>6. It's a prime vegetarian protein source. </b>A one-cup serving of yogurt has around 1/5 of a person's daily protein needs all by itself. Moreover, these proteins are more easily digested than most. <br />
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Just imagine the possibilities if you combined a cup of the good stuff with a couple spoons of nut butter! ...Well, we're going to do just that. <br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: x-large;">To nourish:</span></div>
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<b><u>Peanut Bogart</u></b></div>
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Serves 1</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK-riXYAWTtYlHxnVxKTPqoqFWORbi-O-_z-twzeUg_lGQ88j18OrotxGQYKYkl7O8lhGLy6kArFWv12Ygla362Tu1N_E08du5Hdj7KKLGJFkWevsmS_m3uj71h6WxZD_jS-pxRoJQWkPI/s1600/IMG_2017.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK-riXYAWTtYlHxnVxKTPqoqFWORbi-O-_z-twzeUg_lGQ88j18OrotxGQYKYkl7O8lhGLy6kArFWv12Ygla362Tu1N_E08du5Hdj7KKLGJFkWevsmS_m3uj71h6WxZD_jS-pxRoJQWkPI/s320/IMG_2017.JPG" width="320" /></a></div>
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3/4 cup nonfat plain yogurt (use Greek if you prefer for an extra protein boost)</div>
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2 tbsp nut butter of choice </div>
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1/3 cup blueberries</div>
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1 tbsp or more of cinnamon</div>
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sweetener, to taste</div>
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Combine all ingredients in a bowl, and stir until well mixed. Enjoy with a steaming hot cup o' joe or some OJ. <b>Bonus: </b>not only are cinnamon and yogurt a dynamic duo when it comes to fighting nefarious fungi, but cinnamon can also help stabilize the effect of yogurt's sugars on blood glucose levels alongside the healthful fats and fiber from the nut butter and blueberries. It's a big bowl of WIN.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2bVHudsZlE7N0J8A0p5lL7xjiomtVih7w3L2eiywFO3eKlFzdFut9NY8HnQkysihiHYKV6sWKczqtSyqkzsLwNJ_q8JuaSoDjESMmwF92xTKhcKjHEvb1PE1TVW6gcSv5I7uKqfhiuukX/s1600/IMG_2021.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2bVHudsZlE7N0J8A0p5lL7xjiomtVih7w3L2eiywFO3eKlFzdFut9NY8HnQkysihiHYKV6sWKczqtSyqkzsLwNJ_q8JuaSoDjESMmwF92xTKhcKjHEvb1PE1TVW6gcSv5I7uKqfhiuukX/s320/IMG_2021.jpg" width="320" /></a></div>
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The low-down: 336 calories, 25 g net carbs, 7 g fiber, 18 g protein, <b>461 mg calcium (46% of daily requirement!)</b></div>
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<span class="Apple-style-span" style="font-size: x-large;">To shine:</span></div>
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<b><u>Nourishing Yogurt Hair Masque</u></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3CS2rZGeuYdoz281jZuls_7qzhfzp8PDct-SjTuBl4BSPQBsM5uczfMUNccW7YyWjOQcgBVc6yJpX5ssFnkMssCEZJD7sIxoSdZZ-_HZW4iGH4rVRyvRUi5Uh5Dg0KMM2A6UqE4V8sRdk/s1600/IMG_2023.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3CS2rZGeuYdoz281jZuls_7qzhfzp8PDct-SjTuBl4BSPQBsM5uczfMUNccW7YyWjOQcgBVc6yJpX5ssFnkMssCEZJD7sIxoSdZZ-_HZW4iGH4rVRyvRUi5Uh5Dg0KMM2A6UqE4V8sRdk/s320/IMG_2023.JPG" width="320" /></a></div>
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If you thought yogurt's power-packed combo of proteins, probiotics and lactic acid was only good for putting into your mouth, you thought wrong. After all, protein is what hair is made of (and <a href="http://stealthwell.blogspot.com/2012/08/fuel-up-fridays-protein-building-blocks.html">a lot of other things too</a>). But as hair is continually exposed to the chemical agents in shampoo, hair dye and swimming pools, microscopic holes in the hair shaft can start to form. Treating the hair with proteins from yogurt can help fill in these gaps, rendering the hair shaft stronger and more resilient (and as a bonus, it will also hold onto hair color longer!) <br />
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So many of the compounds we expose our hair to on a regular basis are <i>alkaline</i> (have a pH higher than 7) - and this is especially true in the summertime. The ammonia in permanent hair color, the chorine in swimming pools, the salt in seawater or in your beachy waves-inducing salt spray, all possess a pH that hovers above the neutral zone. However, the <b>pH of hair (and skin) is naturally slightly acidic</b>, so it only makes sense that repeated exposure to basic elements might send your hair's natural state out of whack. The acidic components found in yogurt and lemons help restore the scalp's natural pH balance, helping to ease dry or flaky skin, as well as add shine and moisture restoration to limp, weary locks. And what a better time to introduce this fix-all formula than the end of summer to help your hair bounce back from a season of sun, salt, and swimming?<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicGioyNlKcK1NUeCitejYvONBWYjm_rzBeawWBzUaDEwyQYWOlwG0xFBDyqarZXp-66XkszV4d59qmePbVRuB8cN28-azluaxpgqXx6mxw8bCyfElaTTq1gvMs9MPiirPxgTE8JPoSKEYP/s1600/IMG_2044.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicGioyNlKcK1NUeCitejYvONBWYjm_rzBeawWBzUaDEwyQYWOlwG0xFBDyqarZXp-66XkszV4d59qmePbVRuB8cN28-azluaxpgqXx6mxw8bCyfElaTTq1gvMs9MPiirPxgTE8JPoSKEYP/s320/IMG_2044.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Excuse me, is this where I audition for the Garnier commercial? </td></tr>
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1 cup plain yogurt:</div>
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for a <b>strengthening and revitalizing masque</b>, use non-fat</div>
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for<b> shine, lustre and moisturization</b>, use full-fat</div>
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for <b>a little bit of both</b>, use low-fat</div>
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1 tbsp almond or coconut oil</div>
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1 tbsp color-enhancer</div>
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for a <b>brighter blonde with sunny highlights</b>, use 1 tbsp lemon juice</div>
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for <b>a richer, velvetty brunette</b>, use 2 tbsp cocoa powder + 2 tbsp honey (to make sure blondes don't have more pH-balancing fun, choose the <b>least processed, lightest-colored cocoa powder you can find</b> - cocoa becomes more basic as it is processed)</div>
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Saran-Wrap or an old-timey shower cap</div>
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A face rag or towel for drippage control</div>
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Time: the more, the better!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGAY4wjGWwAuMTZ5dtu6AvdhVS-kdFJLDkdr7dBgPzmcVnDCtx8n9K4YmmqYKo8v1LNeA2ca3e0-gvG56mYmi_FXxqAGR0oxKk1wF6yutydLsTcdpMebXHUop243PSjXFUNY0PC2j4ot3c/s1600/IMG_2025.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGAY4wjGWwAuMTZ5dtu6AvdhVS-kdFJLDkdr7dBgPzmcVnDCtx8n9K4YmmqYKo8v1LNeA2ca3e0-gvG56mYmi_FXxqAGR0oxKk1wF6yutydLsTcdpMebXHUop243PSjXFUNY0PC2j4ot3c/s320/IMG_2025.jpg" width="240" /></a></div>
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Select the ingredients recommended for your desired outcome and mix in a bowl. Place a towel over your shoulders and carefully spread the good stuff around the front, sides and back of your hairline, working toward the ends of the hair. Once all hair is well-saturated, twist into a bun on the top of the head and cover with Saran Wrap. The wrap will not only protect from spills once your head heats up the yogurt into a liquidy state, but it will also trap that heat and optimize the masquing process.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnifExBhVPUgRsPElqYJU-Sui4wtJd94KGlqsUBUjHxvJevSSMgk5Bjjmog_F1RkEqOtEz6JulBa54v_m7oiXsSgmnafOCvkJ0oGU1Gbb1JvHTz6v_5Ybllya2XThOLApKjLGLdNq1fS6_/s1600/IMG_2059.PNG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnifExBhVPUgRsPElqYJU-Sui4wtJd94KGlqsUBUjHxvJevSSMgk5Bjjmog_F1RkEqOtEz6JulBa54v_m7oiXsSgmnafOCvkJ0oGU1Gbb1JvHTz6v_5Ybllya2XThOLApKjLGLdNq1fS6_/s320/IMG_2059.PNG" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Before...</td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-tziM-xblrqHq535Do_wKyFB7KscUrXNVa6bm2HbnieC3eYvQt4bM95nq5igoh6PN4tOJYs-ZrdH4VtAaCQzrZP7xNZPnQk3aMyPLgG4aK1zjxlXUP41CYT0GSfIHe9u1yv9fAJpX5vLH/s1600/IMG_2061.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-tziM-xblrqHq535Do_wKyFB7KscUrXNVa6bm2HbnieC3eYvQt4bM95nq5igoh6PN4tOJYs-ZrdH4VtAaCQzrZP7xNZPnQk3aMyPLgG4aK1zjxlXUP41CYT0GSfIHe9u1yv9fAJpX5vLH/s320/IMG_2061.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...and after!</td></tr>
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Leave on for as long as desired, or as long as you can. Wash out with your regular shampoo once or twice, and let naturally dry. Style as usual and enjoy your revitalized locks!</div>
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<span class="Apple-style-span" style="font-size: x-large;">To glow:</span></div>
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<b><u>Yogurt Lemon Cream Dream Facial</u></b></div>
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<b><u><br /></u></b></div>
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By this time, you're likely sitting alone, avoiding all human contact as the pungent odor of fresh yogurt wafts through your nose. But speaking of your nose, I think your face is getting jealous of all that attention - so you may as well appease it with a face masque to complete your head-to-toe dairy-aisle makeover. The proteins in the yogurt will plump up your mug, while its lactic acid helps slough off dead skin that can dullen your skin tone and texture. And like hair, the natural pH of skin is slightly acidic. The alpha-hydroxy acid (AHA) and vitamin C in the lemon juice restore your skin's natural pH while fighting hyperpigmentation - or the dark spots that arise from the dermatological woe trifecta of acne, aging and sun damage - and working to noticeably brighten skin tone and improve elasticity. </div>
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2 tbsp plain yogurt - whichever type you used for your hair masque</div>
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1/2 tbsp lemon juice</div>
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Mix both ingredients in a bowl and apply carefully to a dry, clean face. For a one-two punch, apply the facial about 20 minutes before you intend on washing out the hair masque. Use warm water and a gentle cleanser to rinse your face, and don't forget to finish with a liberal dose of face lotion and sunscreen, since AHA might make your skin more prone to sunburn for a while. <br />
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<b>Question of the day</b>: what is YOUR favorite way to eat yogurt? I just had mine for lunch yesterday in a Green Monster smoothie: 1/2 cup yogurt, a cup of milk, one banana, a peeled kiwi, a handful of blueberries and about three cups of spinach - it tasted so decadent, I couldn't shake myself to realize how nutrient-packed it was!</div>
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<br />Madelin Siedlerhttp://www.blogger.com/profile/01597061897239786457noreply@blogger.com0tag:blogger.com,1999:blog-1022044978094538257.post-23892052886399439982012-08-17T15:36:00.002-07:002012-08-23T06:54:30.324-07:00Fuel-up Fridays: Turning ManganeseAfter the past two Fuel-up Fridays focused on big, bad macronutrients fiber and protein, it may seem strange that today we're taking a closer look at a trace mineral - one that comes in such small quantities, in fact, that there's only about 15 mg of it in an entire human body. But I believe that in the world of nutrition, there are no parts too small to devote at least devote a blog post to. <br />
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One immensely powerful piece of wisdom that anyone who has ever faced a life-changing illness in their lifetime can tell you is this: we tend to take the millions and billions of microscopic interactions that happen every day to make our bodies work the way they're supposed to for granted - until, of course, that one little thing stops working. That one little factor that's supposed to control cell replication goes MIA, or that one little enzyme that's supposed to process certain foods we eat is suddenly kaput. And while we can't control everything our bodies do (or don't do), we <i>can</i> appreciate the health we have today, and all of the millions of micro-level events that let us enjoy the life we live. One way to appreciate those tiny but all-powerful functions is to learn more about them and to <i>choose the fuel</i> that will maximize the output of those tireless molecular workers.<br />
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If your only remaining thought is something like, "Why start with manganese? There are so many incredible trace elements to explore in the big world out there!" then I concede that you have a point. <b>Confession time</b>: manganese gets a default as my favorite micronutrient out there. In my vivid dietary imagination, he's shaped like a tiny peanut, but he tastes like a chickpea and he's got a heart made out of nutty-tasting roasted tempeh. Yeah, that little buddy is my kind of guy.</div>
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<tr><td class="tr-caption" style="text-align: center;">Awwww, isn't he the cutest?</td></tr>
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All bizarre and somewhat anthropomorphic representations of elements aside, manganese plays an integral role in several of the body's vital chemical interactions. </div>
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<b>1. It helps put good things to use. </b>Many of the benefits of manganese have to do with its role as a <i>coenzyme</i>: as a chemical that works in tandem with an enzyme and which makes the enzyme's main goal - namely, of changing one compound into another - possible. (See<a href="http://stealthwell.blogspot.com/2012/08/fuel-up-fridays-protein-building-blocks.html"> last week's post</a> on proteins for a few examples of enzymatic activity). Manganese specifically aids the enzymes needed for <b>proper use of biotin, thiamin (vitamin B1), and vitamin C</b>. It also aids <b>the metabolism of foods into energy,</b> helps <b>repair wounds and damaged tissues</b>, and plays a vital role in<b> the building of strong bones. </b></div>
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<b>2. It helps take out the trash. </b>In another reprise of its award-winning role as coenzyme, manganese supports the function of the enzyme <i>superoxide dismutase (SOD)</i>, which zaps free radicals and prevents inflammation and cell damage caused by oxidation. Because tissue damage and inflammation are primary suspects in the development of cancerous cells, the role of manganese in aiding antioxidative activity against these cellular demons cannot be understated. </div>
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<b>3. It helps shuttle other vital minerals to where they're needed. </b>Proper absorption and transport of minerals is necessary for healthy skin, bones and cartilage so you can shine from the inside out.</div>
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<b>4. It promotes (glucose) tolerance. </b>Though more research is needed on this subject, it is widely agreed that manganese helps the body process sugar in a way that keeps levels of blood glucose - and the fat storage, emotional roller-coaster, and energy swings that come with it - under control.</div>
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<b>5. It's a systems administrator. </b>Due to its role in the building of nervous tissue, the effects of manganese are seen in the maintenance of a healthy nervous system. Similarly, because manganese plays a part in the development of sex hormones, it helps keep a smooth-running reproductive system, aids fertility, and may even alleviate PMS symptoms in women. </div>
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Though manganese may be small, you definitely don't want to live without it around to help a brother/enzyme out. And while it's fortunately pretty easy to get enough manganese simply by eating <b>whole grains, legumes, leafy greens and fruits</b>, the typical American diet high in white and "wheat" carbs and low in anything the color green may contribute to a suboptimal level of even this trace nutrient. As always, here are a few recipes that pack a manganese punch (and taste pretty damn good, too!). There's even a <b>mouth-watering, flourless and vegan dessert</b> to try.</div>
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<b>Overnight Peanut Butter Brownie Oats</b></div>
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Serves 1</div>
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Adapted from Kath's recipe <a href="http://www.katheats.com/favorite-foods/overnightoats">here</a><br />
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1/3 cup raw old-fashioned oats</div>
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1/3 cup milk (I use Almond Breeze Unsweetened Vanilla almond milk - 40 calories and 1 net carb/cup with a hint of sweet vanilla!)</div>
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1/3 cup plain nonfat yogurt (can use Greek yogurt if you like)</div>
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2 tbsp peanut butter (smooth or chunky - your preference!)</div>
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1 tbsp cocoa powder - if you really wanna go for the brownie flavor, use Dutch cocoa processed with alkali</div>
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Some sweetener, to taste</div>
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The night before (or at least 3 hours before) you plan to <i>sow</i><i> your wild oats, </i>combine the oats, milk and yogurt in a jar or other airtight container. (If your peanut butter consumption rate is anywhere near mine, this is a great use for an old washed PB jar!) Simply seal and stick in the fridge. When it's time to <i>reap what you've sown</i> (sorry), mix in the peanut butter and the cocoa powder and enjoy! Try substituting the cocoa powder for a tsp or two of cinnamon for a snickerdoodle twist.</div>
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The low-down: 350 calories per serving, 19 g net carbs, 7 g fiber, 14 g protein, <b>3.4 mg manganese (171% of daily requirement)</b></div>
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<b>Nutty Hummus Sandwich</b></div>
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Serves 1</div>
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Invented by <a href="http://adamlamotte.bandcamp.com/">Adam LaMotte</a></div>
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2 pieces lite bread</div>
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2 tbsp hummus</div>
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1 oz (about 3 tbsp) Spanish red-skinned peanuts</div>
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Toast both pieces of bread. Then, spread one tbsp of hummus on each piece. On one piece of hummus-toast, sprinkle the peanuts, ensuring that they cover the area uniformly. Slap on the other side and enjoy! For a spicy twist on my old favorite, throw in a couple of wasabi peas. As my good friend Mr. Gump would say, <i>"you never know what you're gonna get!"</i></div>
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The low-down: 330 calories per sandwich, 21 g net carbs, 8 g fiber, 16 g protein, <b>1.5 mg manganese (75% of daily requirement)</b></div>
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<b>Maple-Roasted Tempeh Encrusted in Pistachios</b></div>
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Serves 2</div>
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Adapted from Vegangela's recipe <a href="http://www.vegangela.com/2011/04/05/pistachio-crusted-maple-dijon-tofu/">here</a></div>
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1 8oz package tempeh</div>
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1/4 cup maple syrup</div>
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1 tsp curry powder</div>
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1 tsp Dijon mustard</div>
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1/2 cup shelled pistachios, chopped</div>
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Preheat your oven to 400˚F. Line a baking sheet with tin foil and lightly oil it. Cut the tempeh into two equal pieces, set them on the foil, and lightly sprinkle salt and pepper. </div>
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In a bowl, stir maple syrup, curry powder and mustard together. Spoon half of the mixture over the tempeh, and then sprinkle with the pistachios. Spoon the remaining mixture over the nuts. </div>
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Let bake for 15 minutes.</div>
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The low-down: 510 calories per serving, 36 g net carbs, 16 g fiber, 29 g protein (!!!), <b>3.9 mg manganese (195% of daily requirement!)</b></div>
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<b>Deep-Dish Cinnamon Roll Pie</b></div>
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Serves 8</div>
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Adapted from Chocolate-Covered Katie's recipes <a href="http://chocolatecoveredkatie.com/2011/12/05/deep-dish-cinnamon-roll-pie/">here</a> and <a href="http://chocolatecoveredkatie.com/2011/06/20/cheesecake-pancakes/">here</a></div>
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For the pie:</div>
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1 cup old-fashioned oats</div>
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2 cans garbanzo beans (chickpeas), drained and rinsed </div>
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1/4 cup unsweetened applesauce</div>
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2 and 1/2 tsp pure vanilla extract</div>
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3 tbsp almond, coconut or canola oil</div>
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1/2 tsp baking soda</div>
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1/2 tsp salt</div>
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1 and 1/2 cups sweetener (Splenda granular works great)</div>
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2 tbsp cinnamon</div>
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For the vegan cream cheese frosting:</div>
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1/4 cup silken tofu</div>
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4 tbsp vegan cream cheese</div>
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1/4 tsp pure vanilla extract</div>
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3 tbsp non-dairy milk</div>
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sweetener to taste</div>
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Preheat your oven to 350˚F. Blend all pie ingredients in a food processor until smooth. If you didn't really spring for the big bucks on a processor like me, you may need to intermittently scrape down the sides of the bowl while blending. Pour into a lightly oiled 9" pan or pie tin. </div>
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Bake for 35 minutes. While pie is baking, blend all frosting ingredients in your re-washed food processor until very smooth. </div>
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Once the pie is done, transfer the frosting into a microwave-safe bowl and zap for about 30 seconds. Slather the whole hell outta the thing in warm drippy goodness. Enjoy free of guilt.</div>
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The low-down: 216 calories per slice, 22 g net carbs, 7 g fiber, 7 g protein, <b>1.9 mg manganese (95% of daily requirement)</b></div>
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Madelin Siedlerhttp://www.blogger.com/profile/01597061897239786457noreply@blogger.com0tag:blogger.com,1999:blog-1022044978094538257.post-5608602280641480972012-08-14T12:59:00.004-07:002012-08-14T13:42:21.440-07:00Changing Gears: Transition to a Fall Wardrobe with Pieces You Already Own<br />
The sun is still beating oppressively down the sidewalk on my street every late afternoon, the cravings for chilled-to-the-bone guava-infused kombucha remain at their height, and my maxi dress and dark-wash cutoffs are still on maximum rotation in my wardrobe. But by the look of the check-out aisle at my local Stop and Shop, you'd think it was already time to find "392 pieces that'll make you fall for fall." At least this perpetual case of fashion time-warp is better than the Christmas craft ideas that have been creeping up on Pinterest since mid-July.<br />
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Truth is, the twilight of freedom, recreation and rejuvenation that is the end of summer has long known one cure and one cure only: new clothes. In my childhood, as I inevitably sunk into a yearly sullen depression as the Alaskan midnight sunlight began to wane and the fireweed blooms crept slowly to the tops of the stalk, my mother administered the one antidote that was sure to work: we would go shopping for new school clothes today, she informed me. But I wouldn't be able to wear any of those shiny new garments until the first day of school.<br />
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Within minutes, you bet I had my calendar marked for labor day.<br />
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Strangely, for a season which plays such an elegantly aging foil to the juvenile playfulness of spring and the nubile sensuality of summer, in the fashion world autumn is the epitome of newness. Collections of rich jewel tones and cool neutrals, spicy pumpkins and ravishing cranberries; the perennial arrival of scarves and knits and riding boots; the refreshing notion of wearing layer upon layer of crisp denim. Prim hemlines. Authoritative blazers. Fuzzy-wuzzy lush cashmere blanket-sweaters.<br />
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As a first-year grad student next month, I'm one of the lucky few of my recently graduated friends who has the chance to continue the tradition of a new wardrobe to match my fresh set of pencils and virgin pink pearl eraser. However, I'm not so lucky to be living without the anxiety-inducing threat of thousands of dollars of student debt, so it's not just the cashmere that's out of question according to my budget this year. <br />
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Luckily, using a few timeless pieces in combination with still-hot trends from this summer, anyone can create a look that eases into fall as gently as a crisp golden leaf floating down to a still blue lake - without breaking the bank. Here's how.<br />
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<span class="Apple-style-span" style="font-size: x-small;">Straw hat, chambray blouse: GAP</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">Yellow beaded tank: Target</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">Geode pendant necklace: American Eagle</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">Coral round-toe flats: Old Navy</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">Striped skirt: Brass Plum</span></div>
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<b>1. Simmer down spicy summer tones with cool blues. </b>To keep you warm as the thermometer starts to dip while simultaneously cooling down your color palate, try adding a classic chambray button-up over your favorite bright-colored tank, or experiment with Oxford-worthy back-to-school stripes in combination with a pop of citrus hues. Don't be afraid to keep some of your favorite summer finds, like a beach hat or southwestern print, in rotation during the warmer parts of fall.</div>
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<i><i><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdYsH9kZnuOM1rjB6M2L4s65XlyfbdyFqNWmZb56R40zk3h992Z4lZpSgK2k3Avj-ydo3rxr57AuwnXueMF6r3_-x6x9FRgqqSijjPJetH2o9ZphnXEFrTWPHXe59fUsWlbuGYvzWAoiZb/s1600/IMG_1853.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdYsH9kZnuOM1rjB6M2L4s65XlyfbdyFqNWmZb56R40zk3h992Z4lZpSgK2k3Avj-ydo3rxr57AuwnXueMF6r3_-x6x9FRgqqSijjPJetH2o9ZphnXEFrTWPHXe59fUsWlbuGYvzWAoiZb/s320/IMG_1853.JPG" width="320" /></a></i></i></div>
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<i><i><i>An accent of golden jewelry rings in the warm metallic tones of autumn, but an unexpected twist of turquoise and citrus keeps you looking fresh.</i></i></i></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv9sHt8XOEClP0tnK_-8CiwX6n6f-nJjcIt4EqUj7DQUAuw8YD8AtIwepr0OcpAWaw9W5r90-9eJxkrNJ8nFBVCPPMrtqiIl3rhc7zfqb3d4Dcyi1GePxonkqDnkclDlPDnWvnDUFBctKR/s1600/IMG_1858.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv9sHt8XOEClP0tnK_-8CiwX6n6f-nJjcIt4EqUj7DQUAuw8YD8AtIwepr0OcpAWaw9W5r90-9eJxkrNJ8nFBVCPPMrtqiIl3rhc7zfqb3d4Dcyi1GePxonkqDnkclDlPDnWvnDUFBctKR/s320/IMG_1858.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Blue lace shift dress, chunky jewelry: H&M<br />
Black satin-y ruched blazer: Charlotte Russe<br />
Leopard-print flats: Target<br />
Nail polish: NYC In a New York Minute in 232 Lincoln Center</td></tr>
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<b>2. When things get shifty, don't be afraid take a walk on the wild side.</b> The shift silhouette, reminiscent of '20s flapper girls and '60s mod mistresses, has made a huge comeback this year, likely thanks to the popularity of sartorially rich dramas <i>Boardwalk Empire</i> and <i>Mad Men</i>. And just like these shows, the shift dress has staying power that is sure to last all through the upcoming season. Whereas before we have embraced this versatile style to indulge in the breezy, relaxed fits of summer weather, however, it's time to embrace the crisp contours that fall is known for. Throw on a snazzy ruched blazer to add shape and intrigue in contrast to the shift's traditionally straight silhouette - or use a cinched belt if you <i>really</i> wanna throw a curveball - and accessorize with bold, chunky statement jewelry or animal print kicks to make a home run. Top it off with one of this season's most sought-after nail tones, a deliciously deep and velvety espresso. <br />
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<tr><td style="text-align: center;"><i><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2tWbpgCIrsKzm0quV3Ify_2kSgC37hwEivAS1QmvxlSm7v6SiwX5ir4viH5lqJAotu8f-lw75XQf30ALRrLiO11dsw-DOGUmpTyAc-0CfM0f1lmtA0ttGUQorMlo4ot2vTGFIFrt_gElD/s1600/IMG_1863.JPG" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2tWbpgCIrsKzm0quV3Ify_2kSgC37hwEivAS1QmvxlSm7v6SiwX5ir4viH5lqJAotu8f-lw75XQf30ALRrLiO11dsw-DOGUmpTyAc-0CfM0f1lmtA0ttGUQorMlo4ot2vTGFIFrt_gElD/s320/IMG_1863.JPG" width="320" /></a></i></td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ12KYoSq2MYpJXGBAA1idMPamQZARolMSPgsPr54ldUZNUfgMXjYQYL4699E0eE6E2CpA08CQ6KNWpqXLrgBu7aOH7PCgLD7cJa5Doo926IjOcGxAReQG3RTRdjPACu-NLBRDiIADc3kF/s1600/IMG_1864.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ12KYoSq2MYpJXGBAA1idMPamQZARolMSPgsPr54ldUZNUfgMXjYQYL4699E0eE6E2CpA08CQ6KNWpqXLrgBu7aOH7PCgLD7cJa5Doo926IjOcGxAReQG3RTRdjPACu-NLBRDiIADc3kF/s320/IMG_1864.JPG" width="320" /></a><i>A bold jewelry set, wake-'em-up nails and fierce footwear: it's a wild combination.</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCp7qIekAw5unAjlBTVOWPTVxJKqIzmoouSKC9aquI5vBeAZj1N5hg_Biw1Xv1kiFvghCmyQvIN_Ve4G1nUQnhOzJyGdoiyCd8Czcz2I_Ayjv40rRpFBxMAi4-zdk4R6dYeWunLF90DV3d/s1600/IMG_1870.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCp7qIekAw5unAjlBTVOWPTVxJKqIzmoouSKC9aquI5vBeAZj1N5hg_Biw1Xv1kiFvghCmyQvIN_Ve4G1nUQnhOzJyGdoiyCd8Czcz2I_Ayjv40rRpFBxMAi4-zdk4R6dYeWunLF90DV3d/s320/IMG_1870.jpg" width="240" /></a><b>3. Tone it down with brown. </b>Hot pinks and flirtatious florals were all the rage for summer 2012, but there's no need to give up on your new skinnies just yet - the floral trend has staying power and Pantone has named "Pink Flambé" 17-1463 as one of their top hues for this fall. To make a smooth transition to cooler temps and rich scenery, use classic neutral pieces like a brown belt for floral bottoms to match camel-toned kicks. The trick is to keep the pop of bubblegum pink as an accent that will make your earth tones anything but boring. Adding a dark midnight hue to earth-toned articles will also bring your flowers down-to-earth.<br />
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<tr><td class="tr-caption" style="text-align: center;">Floral pants, neutral ring set: H&M<br />
Navy v-neck tee, brown belt: American Eagle<br />
Pink and white pearl necklace: Forever 21<br />
Brown loafers: Old Navy<br />
Nail polish: NYC Long Wearing Enamel in 111 Fuschia Shock Creme<br />
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<span class="Apple-style-span" style="font-size: small;"><i>Though Beck is seldom wrong about anything, I highly refute</i></span></div>
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<span class="Apple-style-span" style="font-size: small;"><i>his assertion that beige is the color of resignation. At least not when combined with a daring dash of blazing pink!</i></span></div>
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<tr><td class="tr-caption" style="text-align: center;">Black leggings: Target<br />
Breezy tangerine blouse: boutique<br />
Earrings, scarf, orange ring: gift<br />
Green polka-dot wedges: Payless<br />
Nail color: NYC In a New York Minute in 221 Spring Street</td></tr>
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<b>4. Get lost in the Tropics with an Amelia-worthy scarf. </b>Light, flowy, resort-inspired tops are a perennial summer favorite. But you don't have to tearfully shove your favorite warm-weather blouse into the musty depths of your closet just to prove to people you know what month it is. Adding a middle-weight scarf will add functional warmth as well as sophistication to your look. Rather than trounce around in autumn rain in your worn-thin gladiator sandals, trade them for some prim pumps in a cute color that will catch eyes and add a spring to your equinoctial step. Layer the whole thing over simple leggings that will balance out the volume on top while shielding your legs from cool night winds. Paradise is what you make of it, baby.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0qhnGQJEBPlKjB7xNUltPjcOSpIzza6lMz25E_sO18BNHGDQZ1YFrDoB48AU30yLDEqFC2S68eAG_GcdM7F09X1CNtAex1eF5fOFEWoUR6wTSdOBXCUuSXikvjPE4jOlcikiW-ido2fjF/s1600/IMG_1890.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0qhnGQJEBPlKjB7xNUltPjcOSpIzza6lMz25E_sO18BNHGDQZ1YFrDoB48AU30yLDEqFC2S68eAG_GcdM7F09X1CNtAex1eF5fOFEWoUR6wTSdOBXCUuSXikvjPE4jOlcikiW-ido2fjF/s320/IMG_1890.JPG" width="320" /></a><i>And just your luck, tangerine is the official "color of the year" according to the all-knowing gods of color at Pantone, so if you've got some favorite Vitamin C-rich pieces from seasons past, keep them alive straight into clementine season!</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6WKJYvwBJWsTjqOWn6Vwg3HSQ5SEylrwdTP84KVobsrx744h3ByiKE-cmrxZlP587qHbOM5r_7qSMUFTPBm4nydfw6YYg4107VCp9kNIQu0xafiLCeLkeGw1GhRUT8HEH_NgMqtYmMONU/s1600/IMG_1893.JPG" imageanchor="1" style="clear: left; display: inline !important; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6WKJYvwBJWsTjqOWn6Vwg3HSQ5SEylrwdTP84KVobsrx744h3ByiKE-cmrxZlP587qHbOM5r_7qSMUFTPBm4nydfw6YYg4107VCp9kNIQu0xafiLCeLkeGw1GhRUT8HEH_NgMqtYmMONU/s320/IMG_1893.JPG" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_ZSfUg0hZAOrLV5tz5Li79lwt_iW5FI8PT5DDsz1iDcmWZJF0-EOrAFsV9pOnjPpLnnpMTPCZ6FnUJutfPMnTS8LTppuzVCD-rmyAMuz5f84Xev3Gs-fl0kDHTa8CqwV4Jg5iBd3cwSEq/s1600/IMG_1895.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_ZSfUg0hZAOrLV5tz5Li79lwt_iW5FI8PT5DDsz1iDcmWZJF0-EOrAFsV9pOnjPpLnnpMTPCZ6FnUJutfPMnTS8LTppuzVCD-rmyAMuz5f84Xev3Gs-fl0kDHTa8CqwV4Jg5iBd3cwSEq/s1600/IMG_1895.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_ZSfUg0hZAOrLV5tz5Li79lwt_iW5FI8PT5DDsz1iDcmWZJF0-EOrAFsV9pOnjPpLnnpMTPCZ6FnUJutfPMnTS8LTppuzVCD-rmyAMuz5f84Xev3Gs-fl0kDHTa8CqwV4Jg5iBd3cwSEq/s320/IMG_1895.jpg" width="240" /></a><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; color: black;"></span><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; color: black;"> </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyjr7V74qhuDRSM5S31yFFWF4yVPoVFr_ELdTgFY7FXl1aAAaSt3aWTN5wD3FUw4xNu7a2DFGr_cqnBnKnPEdUiesXV1gPLrj-hp2EvegacECXtVvpmAwqBrao9vC02Ez8Yj4Gvad3vqBo/s1600/IMG_1904.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyjr7V74qhuDRSM5S31yFFWF4yVPoVFr_ELdTgFY7FXl1aAAaSt3aWTN5wD3FUw4xNu7a2DFGr_cqnBnKnPEdUiesXV1gPLrj-hp2EvegacECXtVvpmAwqBrao9vC02Ez8Yj4Gvad3vqBo/s320/IMG_1904.jpg" width="240" /></a><b>5. Add a timeless touch to your of-the-moment piece. </b>Stud-spangled and military-inspired pieces were all over the runways this season, and their versatility and eye-catching textures will ensure that they play a big role in fall 2012. One surefire way to transition a look from a hot summer trend to a timeless fall favorite is to mix in a few pieces that harken back to history. For instance, if those hot-right-now T-strap booties have gathered just a tad bit of grime from the proprietary grass/mud/patchouli mixture at your hometown summer concert series, swap 'em for some sensible yet stylish flats that infuse your edgy attire with a more classic, work-ready feel. These and other vintage-inspired pieces like a chain necklace, a wide Bake-lite bangle or two, and dark hose to match the longer, darker nights ahead, will give you a look that's made to last. To polish off your sartorial time machine, paint your nails an ever-chic nude or deep velvety red hue and swipe on some cat-eyed liquid eyeliner.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQnKiwgk_xk88BrIJt-Ne4rKnlLq-tIYSfdgVuyuEaB4nXqwjZYQb3dfi8pt5rF42vE1uui7D4zIHraBuNSNvhhZSz9Cce0Pc2Jx6XUe4vNWeWTs5RoyvVzdOqq3lkxAgDCwcXv7WFbn_K/s1600/IMG_1900.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQnKiwgk_xk88BrIJt-Ne4rKnlLq-tIYSfdgVuyuEaB4nXqwjZYQb3dfi8pt5rF42vE1uui7D4zIHraBuNSNvhhZSz9Cce0Pc2Jx6XUe4vNWeWTs5RoyvVzdOqq3lkxAgDCwcXv7WFbn_K/s320/IMG_1900.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Studded navy dress: H&M<br />
Chain locket necklace, red plastic bangle: gift<br />
Leopard-print flats: Target<br />
Nail colors: Confetti Long-Wearing Color in 043 Heartthrob and <br />
NYC In a New York Minute Color in 228 Chelsea</td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2mFeb88C8E9K6fIZjIkEdCtZuHin3B7mCi-W59d0l3m180yJ_-i9PSTjw4CMm08XWRizQuPX_3w0A3ulu9030B0lzoeeVYE5FGAZ-eTiZ5gDJnPaXBvNnm8SOk0ou6kJG9S_hxkC57RQe/s1600/IMG_1903.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2mFeb88C8E9K6fIZjIkEdCtZuHin3B7mCi-W59d0l3m180yJ_-i9PSTjw4CMm08XWRizQuPX_3w0A3ulu9030B0lzoeeVYE5FGAZ-eTiZ5gDJnPaXBvNnm8SOk0ou6kJG9S_hxkC57RQe/s320/IMG_1903.JPG" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSQSPKdi4Hh5S2v1vH3RIpgv5QKpWK3vJHmkdpuKASE2OWy6d2gTjmWa_D99TGSFjmuubBB7QvKYCLF5Od6Tj4yEBR00QXfaY-Pkg0Jsvx2gKUycudN_tc4yUdnfUzzLyz6OReMII3IAEy/s1600/IMG_1908.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSQSPKdi4Hh5S2v1vH3RIpgv5QKpWK3vJHmkdpuKASE2OWy6d2gTjmWa_D99TGSFjmuubBB7QvKYCLF5Od6Tj4yEBR00QXfaY-Pkg0Jsvx2gKUycudN_tc4yUdnfUzzLyz6OReMII3IAEy/s320/IMG_1908.jpg" width="320" /></a><b>6. Take your look to the woods. </b>Fall is prime huntin' season in many parts of the country, but if you're like most Americans after a summer of vacations, staycations and daycations, you've probably got little monetary means left to go on a successful hunt for new wardrobe elements. With natural earth tones and some warm tights and booties, however, you can easily soup up a favorite summer dress. The trick is to keep eyes away from dead-giveaways like breezy eyelets by squeezing the trigger on an earthy cardigan and ornithological accessories, like a blinged-out owl ring or a feathery necklace. And while a real hunting trip often entails an uncomfortable amount of boredom, waiting and shivering, you can keep your fashion quest interesting by mixing the feminine appeal of a dress with a pair of functionally fierce boots. To keep you warm from head to toe, add a pop of bright colored tights inspired by the great outdoors - like an ocean blue or woodsy green - and tie it all together with the talons painted to match.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsO5AJGFQC-9CeB2KxoZ5WsM4WCriWgKVy17NQVW9lONfxAX1uZngmxG6LigmhRLg9OGajJ1s21UzosncYpYt8t7c9pLgNu6IJN6ye9NOV-Oo0urb7EDU-76NQYK6pG8McZqT66KB5SU5v/s1600/IMG_1910.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsO5AJGFQC-9CeB2KxoZ5WsM4WCriWgKVy17NQVW9lONfxAX1uZngmxG6LigmhRLg9OGajJ1s21UzosncYpYt8t7c9pLgNu6IJN6ye9NOV-Oo0urb7EDU-76NQYK6pG8McZqT66KB5SU5v/s320/IMG_1910.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Black eyelet sundress: American Eagle<br />
Brown booties, leopard-print cardigan: H&M<br />
Bejeweled owl ring: Forever 21<br />
Nail color: NYC Long-Lasting Color in 140 Empire State Blue</td></tr>
</tbody></table>
<i>Woodsy footwear can take you from the beach to the forest in five seconds flat - and they'll keep you warm, to boot!</i><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXHlfWAxPBZpWZ-3dcIpUpSZNBEPIh1QIrIUwJVmIn1ZbTkXtEN0jFSBRsEXYzUIg78m9Zo0y82ErZyqRownJFuFGg3dsDzsLLLbarY5EIrFXjbBuVpvn85FkDqbjdl-ZrjhtEEMCOke9U/s1600/IMG_1909.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXHlfWAxPBZpWZ-3dcIpUpSZNBEPIh1QIrIUwJVmIn1ZbTkXtEN0jFSBRsEXYzUIg78m9Zo0y82ErZyqRownJFuFGg3dsDzsLLLbarY5EIrFXjbBuVpvn85FkDqbjdl-ZrjhtEEMCOke9U/s320/IMG_1909.JPG" width="320" /></a><b><br /></b>
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<b>7. Rock out with your frock out. </b>You didn't think I'd write an article on updating summer pieces for cooler weather without addressing the ubiquitous maxi dress, did you? While it may not seem so at first, the length and natural feel of the maxi-dress can actually serve to make it into a summer-fall crossover piece extraordinaire. But while overdosing on so much boho that kombucha streams from your pores is acceptable in warm, carefree summer, the goal when autumn arrives is to shoot for a look that is equal parts Sid Vicious and Jerry Garcia. Layering a pleather bomber jacket over a maxi adds warmth and coverage to the bare-skin summer look; combine this with a few nostalgic rock-'n'-roll jewelry pieces and your favorite Ray-Bans (or their respective knock-offs) and you're set. Rather than try to hide your maxi's tell-tale bright summer color scheme, utilize it to keep you feeling perky even when the temperature drops and the sun threatens hibernation. To do this, add a few matching accent pieces like bright, light footwear or fun rainbow hand jewelry. Tie the whole look together with a cool neutral nail tone that is just enough "rock" to pull the whole look out of a summer daze for good.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOQ36gVrs7A5J6GgjD-0wVq7Rjynn3HLfDmRCYe-RWpI0K76A-NFB2KCnwweqJqLiNNUus4t9v2cSxVfxuOprbxTZQps1od5xzpJOWC13kuR1qk3tPzgVOhaJNDJfJZDsBo-bv-4bGagWP/s1600/IMG_1911.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOQ36gVrs7A5J6GgjD-0wVq7Rjynn3HLfDmRCYe-RWpI0K76A-NFB2KCnwweqJqLiNNUus4t9v2cSxVfxuOprbxTZQps1od5xzpJOWC13kuR1qk3tPzgVOhaJNDJfJZDsBo-bv-4bGagWP/s320/IMG_1911.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tribal print maxi dress, coral espadrilles, brown bomber jacket: Target<br />
Sharktooth necklace: Payless<br />
Blue and coral bangle set, large hoop earrings: H&M<br />
Nail color: Sally Hansen Hard as Nail Xtreme Wear in 4860-61 Grey Area</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9h5Yo7wYYuvz3LaSmYQjo_NVDdeSnGmXS2co2MotX4PYTOw9pDnaU8K6ELAIbeKKQ_RKnBVSLBoEf0jmHPs5QQm-pgAD7Wgdf_PrUF_WZY3mYHvT5d-72seSSZI9eBlv9Y6sBZriEDYp9/s1600/IMG_1912.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9h5Yo7wYYuvz3LaSmYQjo_NVDdeSnGmXS2co2MotX4PYTOw9pDnaU8K6ELAIbeKKQ_RKnBVSLBoEf0jmHPs5QQm-pgAD7Wgdf_PrUF_WZY3mYHvT5d-72seSSZI9eBlv9Y6sBZriEDYp9/s320/IMG_1912.JPG" width="320" /></a></div>
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<b>8. Star in your own spaghetti western. </b>If summer is all about nautical themes, breezy lightweight knits and Mediterranean hues, fall is the time to shine for everything Western and equine. If your boatneck sailor tee makes you feel as though you're lazing on the French riviera, why throw such a good thing to the bottom of your drawers for re-emergence 9 months later? Instead, dare to mix prints and marry your Euro-stripes with a flirtatious and flowery voluminous skirt and some wild western classic pieces (after all, if all of those straightshootin' outlaw cowboys never gave a second thought for the rules, why should we?) For brisk morning trots to school or work, layer a distressed denim jacket and trade in your summery Sperries for hardy cowgirl boots. To lasso the look together, take cues from your floral piece and incorporate fun, bright accessories that liven up your neutral and denim elements. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6B0jLradAQK7WY-ZDxgZKzqobtgqB62PEP85Md4AtaO-UKLuwIWUNLkeyn4-o6nC-F1kBFlcF6ZZHwi_R0JXUx8eE2TaXYrYR6u6vEziX3bKcFepFO_ENuQAnbwiHlhHUOFnuXByh_ME5/s1600/IMG_1920.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6B0jLradAQK7WY-ZDxgZKzqobtgqB62PEP85Md4AtaO-UKLuwIWUNLkeyn4-o6nC-F1kBFlcF6ZZHwi_R0JXUx8eE2TaXYrYR6u6vEziX3bKcFepFO_ENuQAnbwiHlhHUOFnuXByh_ME5/s320/IMG_1920.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Floral skirt: J.C. Penney<br />
Striped boatneck tee, ankle boots, canary crossstrap bag: H&M<br />
Distressed denim jacket: GAP<br />
Nail color: Sally Hansen Hard as Nails Xtreme Wear in 4860-27 Mellow Yellow</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiw25A6RfR17TRfPnejvOf0vdABxw91_o90CMaPMp3StGDroVHZ6JQXtZAsV-p-F7FISnsUwqUfBtZJz28Hf_qzuSnhIdk2qYhyphenhyphenQcne1SNL272M4GEanIyoCWiskzHYvY9U7V-KKdRCY94/s1600/IMG_1918.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiw25A6RfR17TRfPnejvOf0vdABxw91_o90CMaPMp3StGDroVHZ6JQXtZAsV-p-F7FISnsUwqUfBtZJz28Hf_qzuSnhIdk2qYhyphenhyphenQcne1SNL272M4GEanIyoCWiskzHYvY9U7V-KKdRCY94/s320/IMG_1918.JPG" width="320" /></a></div>
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<i>This post is dedicated to Helen Gurley Brown, 1922-2012. Foxy trail-blazer of fashion, pioneering sexual revolutionary and fierce feminist icon. You will be missed.</i></div>
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<b><br /></b>Madelin Siedlerhttp://www.blogger.com/profile/01597061897239786457noreply@blogger.com0tag:blogger.com,1999:blog-1022044978094538257.post-12668734986220036682012-08-10T14:59:00.000-07:002012-08-10T15:29:49.572-07:00Fuel-up Fridays: Protein, the Building Blocks of LifeHere's an interesting thought experiment to start your weekend off right: close your eyes for a moment and think about the word <i>protein</i>. What do you see? Is it the third tier on the '90s food pyramid, a cartoonishly simplified array of chicken legs, whole dead fish, assorted nuts and legumes? Is it a pumped-up beefcake sweaty from his lateral-raise reps and downing creatine? Or maybe, if you've spent more time with your nose in a chemistry book than staring on the back of cereal boxes in your lifetime, it looks a little bit like a long chain of these babies:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8J9xVOzl-0_Ciqdr7Mw3haKdalvvZN94chvr5BMjXOeQKYjsSaxKAHblgfoBVRwnuztKIjJ_f8nxJFilupJFuQYgyNZATWrZ3Mj_Wka2rbDgi0mWOaafG_baujXoWZlC9x4lK_6Tpy1G_/s1600/200px-AminoAcidball.svg.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8J9xVOzl-0_Ciqdr7Mw3haKdalvvZN94chvr5BMjXOeQKYjsSaxKAHblgfoBVRwnuztKIjJ_f8nxJFilupJFuQYgyNZATWrZ3Mj_Wka2rbDgi0mWOaafG_baujXoWZlC9x4lK_6Tpy1G_/s1600/200px-AminoAcidball.svg.png" /></a></div>
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And if you're <i>really</i> the hotshot labgeek, you might be thinking of something similar to this: </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivEZY-p9swnc-dUqucgR1D_nSvk09RvrUVNyae4jMIVdiZ0bDFV06h18g_EhHh9wPTr8C1CSCDZKLEsGq3TeMTVYhJ2-Vvz_kdGy-oJAkUaNHfACMvb1TFQHde4TWMeKPcOgRyNNL4KmAt/s1600/592px-Myoglobin.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivEZY-p9swnc-dUqucgR1D_nSvk09RvrUVNyae4jMIVdiZ0bDFV06h18g_EhHh9wPTr8C1CSCDZKLEsGq3TeMTVYhJ2-Vvz_kdGy-oJAkUaNHfACMvb1TFQHde4TWMeKPcOgRyNNL4KmAt/s200/592px-Myoglobin.png" width="197" /></a></div>
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<i>Whoa there, easy with the ribbon there Ms. Raisman!</i></div>
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Whatever happens to come to mind when you think about protein, chances are that what you're envisioning is very <i>real</i>, in a tangible, comprehendible way. Protein looks like a molecule, or a complex ribbon-y compound, or a bulging bicep, or the hunk of chicken in your sandwich. <b>Protein isn't just <i>stuff</i>; it's the <i>stuff</i> that helps make <i>other stuff</i>. It's literally the<i> building blocks of stuff</i>, or at least alive stuff.</b> But funnily enough, the word <i>protein</i> existed far before anyone knew that it could actually be defined by a specific chemical formula. Coming form the Greek root <i>protos-</i>, meaning <i>first</i>, all 19th-century chemist Gerhard Johan Mulder really knew about the thing was that it was in some way essential to life - it was the initial ingredient necessary to help everything else build from the ground up. Protein was part of every living thing in the observable world, so Mulder figured it must be something <i>really special</i> - at least, theoretically. </div>
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And it is. It so is. Protein gives your body its shape and integrity, not to mention its ability to move, dance, pick up things, blink, drive, and just about <i>everything else you do </i>in the physical world. Protein repairs your tissues when they're damaged. Protein is a vital part of your immune system -<a href="http://phys.org/news155749323.html"> it helps your immune cells divide and conquer dangerous microbial invaders</a>. And proteins help make the body's hormones, or chemical messengers, and enzymes, which provide the integral service of transforming some molecules in the body to other molecules that you need to function (like the ones that provide energy to your cells, or help you break down the food you eat, or perhaps most importantly, help process and correctly dispose of consumed alcohol). </div>
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Needless to say, it's vitally important to get enough protein in your diet. And while the omnivores among us tend to have a pretty easy time getting their daily recommended amount (about 56 grams a day for males and 46 grams daily for females - more if you're an extremely active athlete), vegetarians need to be super-conscious that every meal includes at least a decent amount of protein, on the order of 15-20 grams in or so, to keep bodily functioning at its prime. The less processed sources of protein for vegetarians include nuts, legumes, dairy products, quinoa, and soybeans (edamame). For foods a little higher from the ground, try vegetarian meat analogues like seitan, textured vegetable protein, and my personal favorite, tempeh. Although moderate consumption of soy products can't hurt you, tempeh is especially great because the way it is fermented gets rid of the pseudo-estrogens that naturally occur in soy and may disrupt the hormone systems of those who are sensitive (and if anything's gonna make you <i>more</i> sensitive, its estrogen. Am I right, ladies? ...No?)</div>
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Enough of that. Let's get down to business. I present to you four scrumptious recipes that are sure to pack a vegetarian protein punch <i>without</i> laying on the calories or refined carbs. Cheers all around!</div>
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<b><u>Banilla Protein Pancakes</u></b></div>
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Serves 2 (about 3 medium pancakes each)</div>
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Adapted from Julie's recipe<a href="http://www.pbfingers.com/2012/05/26/banana-vanilla-protein-pancakes/"> here</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLkcpTaZkWYejAkfVVAW9NXWsNyMf_SLgKj2O1mFmfB58zR_WzKR0AkAok0N2CdJX8UF0WG5FYdpsYnsg-V2tG0r24oV15JDgs2kXnTSz_BtaXtwND6ZRNhrQ7G2rn-b8N6SaX8Mt8MMTT/s1600/IMG_1796.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLkcpTaZkWYejAkfVVAW9NXWsNyMf_SLgKj2O1mFmfB58zR_WzKR0AkAok0N2CdJX8UF0WG5FYdpsYnsg-V2tG0r24oV15JDgs2kXnTSz_BtaXtwND6ZRNhrQ7G2rn-b8N6SaX8Mt8MMTT/s320/IMG_1796.jpg" width="240" /></a></div>
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1 1/2 cup old-fashioned oats</div>
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1/2 cup fat-free cottage cheese</div>
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1 very ripe banana</div>
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1/4 cup milk</div>
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1/4 tsp vanilla extract</div>
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1 egg</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTqXy0IxZM5HvmwP405s8fr2XNw6MEcjF_zAz6y6ih9ARYiUojYCNqCWomzaNC-s7Tq81v6nuQkHNTxehTf87hAVcQ4LnDMgGT8XA6wFgh3fU7B9mSGQmGqPwaDdpddwD8krJn_4LQmr3a/s1600/IMG_1798.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTqXy0IxZM5HvmwP405s8fr2XNw6MEcjF_zAz6y6ih9ARYiUojYCNqCWomzaNC-s7Tq81v6nuQkHNTxehTf87hAVcQ4LnDMgGT8XA6wFgh3fU7B9mSGQmGqPwaDdpddwD8krJn_4LQmr3a/s320/IMG_1798.JPG" width="320" /></a></div>
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Combine all ingredients in a food processor and blend. Heat up a skillet with 1 tbsp of your oil of choice, and pour batter onto griddle. Cook for approximately 2 minutes per side. Top with your choice of syrup, butter, or fresh fruits!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRHp8aGHlqHHc8Wo4BnxgTmuDEQE-qotdZsJE56czGQbs5-FQ0Jcy261g7NZO43e-y__RsjKu1DjUs5u6mRbMawyGNxELxwn1kpE2-sQ21-3ihRRJG3tLEJyHVqTTH31Xw6zO6oOlaa8Tq/s1600/IMG_1802.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRHp8aGHlqHHc8Wo4BnxgTmuDEQE-qotdZsJE56czGQbs5-FQ0Jcy261g7NZO43e-y__RsjKu1DjUs5u6mRbMawyGNxELxwn1kpE2-sQ21-3ihRRJG3tLEJyHVqTTH31Xw6zO6oOlaa8Tq/s320/IMG_1802.JPG" width="320" /></a></div>
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<i>...last bite.</i></div>
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The low-down: 360 calories per serving (not including toppings), 50 net carbs, 8 g fiber, <b>and 20 g protein (43% of recommended daily intake for women; 36% for men).</b></div>
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<b><u>Totally Metal Power Biscuits</u></b></div>
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Makes 10 fist-sized rolls</div>
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Adapted from Kelly M's recipe <a href="http://www.foodiefiasco.com/?p=1921">here</a></div>
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6 eggs (or 3 tbsp egg replacer with 12tbsp water)</div>
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1/3 cup applesauce (I used Musselman's Lite, at only 50 calories per serving)</div>
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1 cup soy flour</div>
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1 tsp baking powder</div>
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1 tsp salt</div>
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several pinches of rosemary or herbs of choice</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVT7N2VHfHUkMwYmifZI3aTWnYOZfngOSchaMIdDTTP1Mvb8JmTif8MFj1QSXgflt6RDLhVRJPnb68TId8v6rqCqLuanwzsIGFRXzl7WyT67H-hLK0kYrGkaJVDK-JIkN1pqm0lXOuk5T9/s1600/IMG_1806.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVT7N2VHfHUkMwYmifZI3aTWnYOZfngOSchaMIdDTTP1Mvb8JmTif8MFj1QSXgflt6RDLhVRJPnb68TId8v6rqCqLuanwzsIGFRXzl7WyT67H-hLK0kYrGkaJVDK-JIkN1pqm0lXOuk5T9/s320/IMG_1806.JPG" width="320" /></a><br />
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Preheat the oven to 400˚F. Mix together all ingredients in a mixing bowl. Divide the dough into ten pieces, and place on a lightly greased and floured cookie tray. Bake the rolls for 17 minutes in the oven. The results are dense, eggy, and really stick to your sides. Enjoy with the next two delectable meals, or as part of a small protein-packed sandwich... or on their own!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5A_RMe1nfT_UNHjyNiwGjn_DRUd1O8YDUd3KAwunb0R_IyoKIJaXqswubjiBU2LuSPtURE1H0e-BUg18XAD8geRCzFp5hn5tGwbLG9JtWCOh9e8wfWMG9mz9Esm_st2-3PjbVYGrb3_dd/s1600/IMG_1809.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5A_RMe1nfT_UNHjyNiwGjn_DRUd1O8YDUd3KAwunb0R_IyoKIJaXqswubjiBU2LuSPtURE1H0e-BUg18XAD8geRCzFp5hn5tGwbLG9JtWCOh9e8wfWMG9mz9Esm_st2-3PjbVYGrb3_dd/s320/IMG_1809.JPG" width="320" /></a></div>
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The low-down: 82 calories per roll, 3 net carbs, 2 grams fiber, and 9 grams protein.</div>
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<b><u>Spaggity-Squash with Spicy Mockinara</u></b></div>
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Serves 2</div>
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Adapted from Carole Raymond's recipe in <i>Student's Go Vegan Cookbook</i></div>
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1 cup textured vegetable protein (TVP) - I recommend Lightlife Smart Ground, which can be found in the vegetarian section of almost any supermarket.</div>
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2 tbsp olive oil</div>
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1 cup chopped onion</div>
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3 garlic cloves, minced</div>
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2 1/2 cups water</div>
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One 6oz can tomato paste</div>
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1 tbsp soy sauce</div>
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1 1/2 tsp dried oregano</div>
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1 tsp dried thyme</div>
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1 tsp red pepper flakes</div>
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1/2 cup pitted, sliced black olives</div>
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1 medium spaghetti squash</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS3vNZqGc61HdXYtn6_EDqAlgnaq_0hukda6Xwi5ZzCBidYbk4rmoxyxQgnI2qE1xry9m0lFW7q6KCkPycARxzMvP3vbiiMA6385WYjQJG7mbggutZRUlsVCWF_Cx0YFP2FO7X0ScgsqK5/s1600/IMG_0543.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS3vNZqGc61HdXYtn6_EDqAlgnaq_0hukda6Xwi5ZzCBidYbk4rmoxyxQgnI2qE1xry9m0lFW7q6KCkPycARxzMvP3vbiiMA6385WYjQJG7mbggutZRUlsVCWF_Cx0YFP2FO7X0ScgsqK5/s320/IMG_0543.JPG" width="320" /></a></div>
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Pre-heat your oven at 375˚F. Take the squash and pierce it several times all around with a sharp knife. Place in a glass baking dish that has been filled with about 1 inch of water. Cover with aluminum foil, and bake for about an hour.</div>
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While the spaghetti squash is baking, take 1 tbsp olive oil and fry the onion and garlic in a saucepan until the onion is translucent. Add to a large pot, along with water, tomato paste, soy sauce, oregano, thyme, red pepper flakes, and olives. Bring the mixture slowly to a boil, and use the remaining 1 tbsp of olive oil to fry up the TVP. When the mock-meat is done, add it to the boiling sauce mixture. Cook the sauce uncovered for 15 minutes at a steady boil, stirring occasionally. Reduce the heat to a simmer, and cook for 3 more minutes. </div>
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While the sauce simmers down, take out your fully cooked spaghetti squash, being careful while it's piping hot, and cut with a sharp knife straight down the middle, navel to navel. Gut the squash and take out the seeds. Place each half of the spaghetti squash on a dinner plate, and cover with the delicious spicy sauce. </div>
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The low-down for spaghetti alone/with two fist-sized power biscuits: 290/424 calories, 39/45 net carbs, 28g/32g fiber,<b> and 23g/41g protein (50%-89% recommended daily intake for women; 41%-72% for men).</b></div>
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<b><u>That's Some Sweet Pot...of Chili</u></b></div>
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Serves 3</div>
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Adapted from milkfreemom's recipe <a href="http://www.milkfreemom.com/vegan-quinoa-sweet-potato-chili/">here</a></div>
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One 29oz can black beans</div>
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One 6oz tomato paste</div>
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1 cup vegetable broth</div>
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1 medium onion, chopped</div>
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5 cloves garlic, minced</div>
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1 tbsp chili powder</div>
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1 tsp oregano</div>
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2 tbsp olive oil</div>
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1 medium sweet potato, peeled and cut into bite-sized chunks</div>
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1 cup TVP crumbles</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAiOngWz1F6czxyqDruSRSzTpENzn8zaGd5kLpEzlKFO5-VpdDQ8Ytj3IJq5JmJaZCoVeBMeDaM_gkAbWCO8rdnt6OVuAIbHNRuXRxn02yNkz1jaog5N2Ql-3_vl9VXixc60Guo_vcKmbr/s1600/IMG_1805.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAiOngWz1F6czxyqDruSRSzTpENzn8zaGd5kLpEzlKFO5-VpdDQ8Ytj3IJq5JmJaZCoVeBMeDaM_gkAbWCO8rdnt6OVuAIbHNRuXRxn02yNkz1jaog5N2Ql-3_vl9VXixc60Guo_vcKmbr/s320/IMG_1805.JPG" width="320" /></a></div>
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Heat the oil in a large pot over medium low heat. Add onions and cook until they are translucent. Add the garlic, and cook for another 2 minutes. Add the tomato paste, chili powder, cumin, and oregano and cook for about 2 minutes, stirring constantly. Add the black beans, broth, and sweet potato chunks. Cook for about 5 minutes. While the sauce is beginning to cook, use the remaining tbsp of olive oil to cook the TVP in a frying pan. Add the TVP to the chili and cook, stirring occasionally, until the potatoes are soft and the chili has thickened.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL_iLBSPlCM6DIS86h5Po1iaxzWpBVWQzbaZjUOSOGlUiWlYimJNWnWqAnDjXioDZRTLN7CfN8XvS0-OE4bDQ4nZV0XnIMg9RyKQpmCEI2xP6BBtgWXMY2q7pyViyFfcHjE2NxVkwOC5tS/s1600/IMG_1807.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL_iLBSPlCM6DIS86h5Po1iaxzWpBVWQzbaZjUOSOGlUiWlYimJNWnWqAnDjXioDZRTLN7CfN8XvS0-OE4bDQ4nZV0XnIMg9RyKQpmCEI2xP6BBtgWXMY2q7pyViyFfcHjE2NxVkwOC5tS/s320/IMG_1807.JPG" width="320" /></a></div>
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<i>Metal Power Biscuits: everything they touch turns to rock.</i></div>
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The low-down for chili alone/with 2 fist-sized power biscuits: 337/500 calories, 37/43 net carbs, 14g/18g fiber, <b>and 23g/41g protein (50%-90% of daily recommended intake for women; 41%-73% for men).</b></div>
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Keep on growing.</div>
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<br />Madelin Siedlerhttp://www.blogger.com/profile/01597061897239786457noreply@blogger.com0tag:blogger.com,1999:blog-1022044978094538257.post-12500362017994705812012-08-07T10:58:00.001-07:002012-08-07T11:42:25.437-07:00La Bell Vie: The Crucial Importance of Strength Training for Women<div>
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Fifteen years ago, the state-of-the art women's-only gym I now work for faced a lawsuit that could have easily put them, and all other women's gyms in the state, out of business forever. Specifically, the gym faced a civil rights charge headed by a male lawyer who walked in one day inquiring about a membership. (<i>Mmmmm</i> - don't you love the smell of court bait in the morning?)</div>
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In any case, the gym's single-sex membership policy was found to be in conflict with a state Accommodations law, but the outpouring of support from the gym's dedicated members overwhelmed the owner to work hard to pass a new law in the state that would allow single-sex facilities under reasonable guidelines. <i>Since then, 10 or more states have passed similar laws allowing such facilities.</i> The number one reason that drove the company to make a policy change came form the voices of the members themselves: "Yes," most of them answered in a survey taken during the heat of the lawsuit, they would continue to be members even if the gym became co-ed. <b>But they most likely never would have joined the gym in the first place if it hadn't been women-only.</b></div>
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I can see the shining truth and impact of this statement every day at my new place of work, where there exists no "weight room/cardio room" dichotomy all-too-prevalent in so many fitness centers nation-wide. Cardio, you see, whether in the form of a group stepaerobics class or a solo run on the treadmill to CNN and the latest episode of <i>Ace of Cakes</i>, is a "woman's thing;" shouldn't their main concern, after all, be to find the quickest way to burn the most calories possible and finally achieve the level of waifiness only known to New York socialites so they can wear all those to-die-for outfits they've been Pinning since last November? The weight room, conversely, is the haven of sweat and phosphagens where dudes and bros and dads and men go to get their pump going - working 'til failure, always ramping up the pounds, and scoring the bicep bulk and core definition that would make Tony Horton run away crying. Right. Right...?</div>
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But at my gym, the women crowd the free weights and the hydraulic strength machines as eagerly - even more so, as was evidenced by the utter disruption of routine many felt while we had only part of the strength-line machines removed and updated - as the treadmills and the ellipticals and the Urban Rebounders. They can pick a weight that's right for them, curl their biceps and back-ward lunge until they're sore but somehow exhilarated and ready to take whatever the rest of the day hurls at them. </div>
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The sad fact about the dominant views of each gender's respective "place" in the fitness center is that individual men and women are not to blame. Most men would likely be happy to show an interested woman her way around the bells and whistles and machines of the strength center. <b>Like so many mechanisms of oppression prevalent in society, the forces of privilege, access and advantage are beyond the best intentions of most individuals; these forces live in a Gestaltist world of social influence and cultural hegemony. </b> <b>What keeps most women from the weight room isn't the actual men in the room at all, but the different expectations of ability and access that society places on men and women apart. </b>On a similar note of disclaim, not all of us have the privilege of a membership at a gym like mine, and <b>not all of us would want one</b> - indeed, a proud feminist like myself can only dream of the day when gender is simply not a consideration when admitting a member to a gym. But until that day, many women might miss out on a crucial aspect of their health and fitness routine and will be deprived of<b> the myriad benefits, physical and emotional, of strength training. </b></div>
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<b>Let this post stand as a manifesto for female-bodied citizens everywhere to be up in arms </b>(dumbells raised in correct form, with your arms extending straight past your ear to the ceiling) <b>and stop and nothing to make strength training a priority. Your bones and your spirit and your newfound popping triceps will thank you.</b></div>
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<b>1. Strength training makes everything in life easier. </b><a href="http://sportsmedicine.about.com/cs/women/a/aa051601a.htm">According to about.com fitness editor Elizabeth Quinn,</a> "[i]f your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent." Who needs a cute neighbor when you can lift two weeks of groceries up seven flights of stairs all by yourself?</div>
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<b>2. Get a lean, mean, disease-fighting machine. </b>The average woman can gain two pounds of muscle simply by strength training a few times a week for two months. We all know muscle is responsible for the sleek, toned look a lot of you are going for after watching the Olympics gymnastics finals, but vanity aside, muscle burns fat - and a body with a lower percentage of fat and more lean muscle mass is one that's better at using food for energy and less prone to diabetes, heart disease, cancers, and all other Scary Disease Words, not to mention ramping up your metabolism to make room for an extra delightful dessert every now an then. In fact, weight training can improve glucose utilization, a major risk factor in Type II diabetes, by 23% over just four months; it has also shown to help levels of HDL ("good" cholesterol) rise while lowering LDL ("bad" cholesterol).</div>
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<b>3. Shatter-free, pain-free bones. </b>Regular weight training has been shown to increase spinal bone density by 13% in just six months. It also works wonders for the stuff around your bones - namely, the ligaments and tendons. Low-back pain, a huge contributor to lost work days and overall unhappiness among the American public, can be quelled by up to 80% with a strength training regimen. Especially if you, like many women, have a family history of osteoporosis, arthritis, or other related issues, take strength training seriously and enjoy your golden years without a lifetime subscription to LifeAlert services. (Unless you're only really in it for the cool, chunky necklace).</div>
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<b>4. A strong woman is a happy woman.</b> One Harvard study found that a 10-week strength training regimen was more effective at fighting symptoms of clinical depression than traditional treatment. </div>
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Convinced? Good. If you're a lucky owner of a gym membership but a first-time strength trainer, check with your current schedule to see if your center offers any group classes that incorporate strength training. Some, like the internationally known BodyPump, focus solely on weight training for a full hour. If you're a cardio addict and only have limited time each day to devote to a work-out, see if there are any current classes that utilize circuit training, or a system of cycling through sets of cardio intervals with weight training to keep your heart rate elevated as well as your muscles pumping.</div>
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If your wallet or your personal preference keeps you at home for a work-out, check out some strength-oriented Beach Body programs like <a href="http://www.beachbody.com/product/fitness_programs/les-mills-pump-workout.do">Les Mills PUMP</a>, a home-video version of internationally renowned BODYPUMP classes, or the classic and deservedly popular <a href="http://www.beachbody.com/product/fitness_programs/p90x.do">P90X</a>. If you've only got so much time in the day and love to feel your heart rate busting through the roof, try one of fitness superstar and all-around certified badass Jillian Michaels' <a href="http://jillianmichaels.shop.sportstoday.com/Dept.aspx?cp=14308_14361">DVD programs</a>, "30-Day Shred," "Ripped in 30" or her new release, "Body Revolution." </div>
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<b><span class="Apple-style-span" style="font-weight: normal;"><b>Women and weights: truly a thing of beauty.</b></span></b></div>
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<br /></div>Madelin Siedlerhttp://www.blogger.com/profile/01597061897239786457noreply@blogger.com1tag:blogger.com,1999:blog-1022044978094538257.post-63126445985170933752012-08-03T11:05:00.004-07:002012-08-03T11:05:59.519-07:00Fuel-up Fridays: Why Fiber?My now octogenarian grandmother was the one to impart my first bit of wisdom on the subject of fiber and the wonder it does for the body: <i>"I eat prunes every day. They keep ya regular."</i><br />
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Apart from the admittedly stunning imagery, the woman is right. Fiber is best explained as a class of carbohydrates that your body cannot easily break down. It comes from cellulose in the plant walls of <b>veggies and legumes</b>; hemicellulose in the seed walls of <b>whole grains</b>; pectins found in <b>apples, strawberries and citrus fruits</b>; and the resistant starches of <b>bananas and whole potatoes</b>. The best way to describe fiber's allure is that it acts as a work-out for your digestive system. It ups the resistance to your bowels' strength training routine, shouting in the proverbial ears of your intestines like a starched-up drill sergeant: <b>"Work that peristalsis! Keep it movin', ya maggots, we're burnin' daylight here!"</b><br />
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And just like <i>actual</i> exercise keeps our cholesterol levels down, fiber reduces the body's ability to absorb cholesterol from the diet. Similarly, just like during <i>actual </i>exercise you can only do so many burpees before slowing down a bit to pant and curse your Booty Boot Camp instructor, the workout that fiber puts your digestive system through slows down its ability to process other carbohydrates, keeping blood sugar levels from spiking and keeping your feeling full and satiated hours after a meal.<br />
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And if you really want to get down to brass tacks here, the more fiber your body takes in, the better the digestive system becomes at doing its job - namely, digesting things. Like that dude from high school after two rounds of P90X, it's faster, stronger, more efficient, and damn good-looking. That means it's got the pull and the power to help your body complete Mission: Bowl-to-Bowl every day.<br />
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So while you may not feel like getting off the couch for some cardio at the moment, the least you can do is put your GI tract through the work-out it deserves. Here are some fabulously fiber-full recipes to try.<br />
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<b><u>Nutty Cinna-Toast with Blueberries and Nectarine</u></b></div>
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Serves 1</div>
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Two slices lite bread<br />
2 tbsp peanut butter, almond butter, or nut butter of choice<br />
1 nectarine, sliced<br />
1/3 cup blueberries<br />
2 tsp cinnamon<br />
sweetener of choice, to taste<br />
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Toast the slices of light bread, and then spread 1 tbsp of nut butter on each slice. Then, sprinkle cinnamon and sweetener on each slice. Place blueberries and nectarine slices in an artsy-fartsy (pun intended) fashion and enjoy each spicy, sweet and succulent fiber-full bite!<br />
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Nutrition facts: 363 calories, 33 net carbs (total carb-fiber), 13 g fiber <b>(50% of recommended daily intake for women; 34% for men), </b>14 g protein<br />
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<b><u>Triple-C Power Punch: Chickpea, Chard and Cauliflower Bowl</u></b></div>
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Serves 4</div>
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Adapted from Jacquelyn Scoggin's recipe <a href="http://wholelivingdaily.wholeliving.com/2012/05/meatless-monday-roasted-cauliflower-chickpeas-and-sauteed-chard-with-tahini-dressing.html">here</a></div>
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1 head cauliflower, chopped into bite-sized bits</div>
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2 cups chickpeas (canned or pre-cooked)</div>
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1 bunch white or rainbow chard</div>
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1 clove garlic, finely chopped</div>
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3 tsp olive oil</div>
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A pinch of salt</div>
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4 tbsp of favorite dressing</div>
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Preheat the oven to 400˚F. Toss the cauliflower and chickpeas in 2 tsp of the olive oil and place in the oven for 25-30 minutes (a sure sign is when the cauliflower becomes golden brown on its edges). Slice the chard into thin strips and begin to fry the finely chopped garlic in a pan, using the last tsp of olive oil, for 1 minute. Then, add in the greens and add just a pinch of salt. Continue to sauté until the chard has wilted and turned a rich color. </div>
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When the baking is done, place them all in a bowl and garnish with a tbsp of your favorite dressing. Mine is always Newman's Own Creamy Caesar!</div>
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Nutrition facts per serving: 304 calories, 23 g net carbs, 10 g fiber <b>(40% of recommended intake for women; 26% for men)</b>, 12 g protein</div>
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<u><b>Black Bean Burger in Paradise</b></u></div>
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Serves 3</div>
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Adapted from Vegangela's recipe<a href="http://www.vegangela.com/2011/01/17/avocado-mango-black-bean-salad/"> here</a> </div>
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3 black bean burger patties (I recommend Morningstar's Spicy Chipotle version)</div>
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1 tbsp olive oil for frying the patties</div>
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1/2 red onion, diced</div>
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4 medium tomatoes, chopped</div>
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1 large red pepper, chopped</div>
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1 avocado, peeled and chopped</div>
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1 mango, peeled and chopped</div>
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1/3 cup wasabi peas</div>
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6 cups spinach</div>
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Dried cilantro, to taste</div>
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Dressing: </div>
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1 clove garlic, minced</div>
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2 tbsp lime juice</div>
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1/4 cup olive oil</div>
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Nutrition facts: 550 calories, 36 g net carbs, 15 g fiber <b>(60% of recommended daily intake for women; 40% for men)</b>, 15 g protein</div>
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First, combine the garlic, lime juice, and 1/4 cup olive oil in a mixing bowl and whisk together. This will be the dressing for the veggies. Add the onion, tomatoes, red pepper, avocado, mango and wasabi peas into the bowl and mix together. As the veggies (+1 fruit) get a chance to marinate in the bowl, fry up the black bean burgers in the remaining tbsp of olive oil. While the patties grill, sprinkle dried cilantro into the salad to your own taste.</div>
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Add two cups of spinach into an individual bowl, and spoon the paradise salad onto the bed of spinach. Lastly, cut up one black bean burger length-wise and add this to the top of your bowl. Enjoy!</div>
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<br /></div>Madelin Siedlerhttp://www.blogger.com/profile/01597061897239786457noreply@blogger.com0tag:blogger.com,1999:blog-1022044978094538257.post-9866128953118702962012-08-02T13:18:00.000-07:002012-08-02T13:18:28.497-07:00Can't Read My Mocha-Face: The Facial You Can Eat!I've always had a thing for mornings. I have fond childhood memories of my mom sneaking up her fingers in a spidery tickle-attack to wake me up on Halloween, and even dearer to my heart was the morning each year in the dead of winter (often while it was still dark in our southcentral Alaskan town) in which I eagerly popped out of bed like a weasel in an arcade, determined to finally unveil the Christmas presents I had drooled over and unwrapped over and over in my mind since <i>The Beach Boys' Christmas</i> cassette went into full rotation on the family stereo. But even those ostensibly mundane Sundays, with their all-too-familiar wake-up call of laundry machines and my father clapping nervously to Bears games, hold a sacred spot in my heart.<br />
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It stands to reason that I've developed my love of mornings even more since my college days, when "mornings" meant checking facebook and getting ready to start the new day, full of only possibility and optimism, and not the 5:45 bitter awakening for another drowsy drudge through AP U.S. History I had become accustomed to in adolescence.<br />
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<b>Ah, yes, <i>mornings</i>.</b><br />
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These days, in my freshly post-college life, most mornings bring some of the three best parts of the day: a hearty bowl of yogurt, a bold cup of coffee, and working up the energy for my daily work-out with the latest episode of <i>Degrassi: The Next Generation</i>'s "Showdown," its brilliantly developed summertime telenovela-style marathon.<br />
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But lately, as I've been slowly beating back a mean head cold, I've noticed that the damn virus renders more than just your morning game face less than stellar - it can do some nasty things to your <i>actual</i> face, too. In the most shamefully first-world way possible, I had been suffering from stubbornly dry patches along with deep, painful cysts. The typical skin-care regime wasn't cutting it, so I pulled out the big guns and hosted my own personal afternoon slumber party: FACIAL TIME.<br />
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<i>Lips are devil red, skin's the flavor mocha...</i></div>
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Emboldened just enough by the strong smell of ground coffee, I whipped together a concoction of: </div>
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<i>2 tbsp ground coffee</i></div>
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<i>2 tbsp cocoa powder</i></div>
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<i>4 tbsp milk</i> and </div>
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a <i>heaping spoonful of brown sugar</i> to make the medicine go down. </div>
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I gingerly patted a conservative dose on my right cheek, and once a whiff of the miracle potion hit me, I lept right in. I bathed in the glory of smelling like a hard-working hipster girl barista without the inconvenience of relying on tips to pay the electricity bill. <i>Mmmmmmmm</i>. Facemocha.</div>
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<i>It's advised you don't associate with Ted Danson in any way while in the process of enjoying this homemade product.</i></div>
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This ain't your mother's face mask. On top of the energizing smell and heavenly granular texture, it left my face bright, resilient, and milky soft. I could feel the dead weight of skin sloughing off cell by cell and the angry inflammation becoming subdued to not a whisper. </div>
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<b>What coffee does for the mind, body and soul, it also does for the face. </b>I think I'm finally ready for that run now. Or maybe I'll just run for president instead. </div>
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<br /></div>Madelin Siedlerhttp://www.blogger.com/profile/01597061897239786457noreply@blogger.com0tag:blogger.com,1999:blog-1022044978094538257.post-14591914474004179502012-07-23T17:26:00.000-07:002012-08-04T06:53:15.000-07:00Exercise style. Explore health. Exist well.I have several long, meandering years of post-teenage self-exploration, a new job working front desk at a fitness center, and <a href="http://chocolatecoveredkatie.com/2011/05/23/want-to-eat-an-entire-bowl-of-cookie-dough/">one recipe for healthful cookie dough dip</a> to thank for finally getting me here. I'm here, world, I have zero talent at feigning gusto or confidence (even in the written language across infinite threads of cyberspace), and I advise you to protect your small children, dogs, and 15-year-old bottles of finely aged Chianti because I'm about to start a blog. A blog about living as a found self in the midst of confusion and winding paths - a blog about living well and loving how you're living when you're really only learning to do just that. <br />
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I was never one easily accept my fate as a wandering dilettante. For years in elementary and middle school, spelling bees and Sailor Moon constituted "my thing." With the former, I worked hard every early spring staring at words like <i>chiaroscuro</i>,<i> Kierkegaardian</i> and <i>shamateurism</i> ("Not a word," you say? Try telling that to whoever compiled the <i><a href="http://spellsuccess2u.blogspot.com/2012/02/introducing-paideia.html">Paideia</a></i> word list for the 2003 Alaska State Spelling Bee). The closest I got to winning was when I took second place in my state during my last eligible year of competition. Luckily, I was privileged enough to receive a brand new PlayStation2 and then-all-the-rage Dance Dance Revolution to make up for my shocking loss with <i>cantatrice</i> after spending several rounds toe-to-toe with the eventual winner. <br />
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Somewhere along the way, I picked up the oboe and I kept with it, enjoying it (for the most part) all through high school and college. I also spent hundreds of my family's hard-earned money at Brass Plum and Wet Seal (yes, it's possible to do so) and for this I was ultimately rewarded with my long-sought Best Dressed superlative my senior year of high school in small-town Alaska. I also cultivated a penchant for making time-trial-worthy cookie dough to quench my preadolescent sweet tooth after school. Later, I developed a knack for exercise and healthful eating, in part thanks to all of those afternoons brushing up my pit-stop chocolate chip installation skills.<br />
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Ruing among these small-time personal trophies, it becomes clear that while I'm <i>good</i> at some things, I've ever been truly <i>great</i> at anything. Luckily, I am saved by the crushing defeat that near-greatness can bring - because I've recently realized that greatness has never truly been a goal of mine. In its most simple form, the thing I've longed for most is <i>passion</i>. What does it feel like to have something that is <i>all yours</i>? Is it an encyclopedic knowledge of antique Belgian tapestry? Is it being able to fix any car, bike or plane that comes your way with a piece of floss and an old coat rack? Is it closing all of your sales agreements (because you <i>never</i> don't close) with a firm handshake and an internal fist-pump? Is it the ostensibly simple yet truly rare gift of always knowing what to say to turn someone's world back into the sunshine? <br />
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My developed love for healthful, active living recently culminated in being offered a job I've dreamt of for years - spending hours every day smiling and welcoming latté-fueled women into their safe haven of barbells, treadmills and interval circuits. At this dream job, a new colleague of mine lured me into <a href="http://pinterest.com/madelinrose/">Pinterest</a> (though let's not pretend I didn't have it coming) and revealed the blogosphere's best-kept, not-so-secret secret: Chocolate-Covered Katie. This inspiring young woman promised to finally reconcile my insatiable sweet tooth with my commitment to healthful eating habits, and first on the list was a <a href="http://chocolatecoveredkatie.com/2011/05/23/want-to-eat-an-entire-bowl-of-cookie-dough/">jaw-dropping, mouth-watering masterpiece.</a><br />
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I've found that I love to adorn by body in a funky, personalized style bought on the budget of the 99%; I have a talent for tolerating heavy earrings, cacophonous bangles and rings that turn my fingers a mysterious shade of jungle (gangrene?) green; and that I can't stop talking to my friends, family, classmates, plumbers and DVD machine repairmen about important issues that affect human health and wellness. Of course, my spelling-bee credentials also render me quite the sesquipedalian, and I find I'm always mentally marinating a new piece of prose for future consumption of my Facebook community.<br />
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<b>I am Madelin. I tend to eat too much peanut butter before bed, I can't keep from checking myself out when I pass by a darkened window, and I'm trying to find myself and my place in this world through cultivating the seedlings that have already sprouted. </b><br />
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<b>Welcome to StealthWell: your one-stop shop for perspectives on style, health and the ever-elusive answer to the ancient question: <i>what does it mean to live well?</i> </b><br />
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<br />Madelin Siedlerhttp://www.blogger.com/profile/01597061897239786457noreply@blogger.com1