To drink or not to drink...

College students nowadays are given workshops or have to do online programs like mystudentbody and can name off facts of why binge drinking is bad for you, but knowing those facts hasn't stopped it from happening. It has been a part of the college culture since before John Belushi drained a bottle of Jack Daniels in Animal House. I used to drink a fair amount, especially for big events on campus like our big outdoor music event and big parties. Even for smaller parties on the weekends I would get drunk, sometimes to the point of not remembering clearly the events of the night, or making some rather unfortunate choices that luckily didn't have any lasting effects.

For the past seven years I have been vegetarian/pescatarian and always worked out or played sports and had generally really healthy habits, but drinking was my major unhealthy habit. I'm not talking about alcohol being full of sugar and empty calories or beer bellies, I am talking about an all-around unhealthy habit. Drinking like that didn't make sense with the kind of life I wanted to live. I want to live a long time with wonderful memories that I can actually remember and reflect on, I don't want all of my stories of college to start with "this one time I was so trashed that..." I used to laugh at a bumper sticker with the graphic of a row of shots that said "enjoy it now because after college this is called alcoholism," but now I have encountered people in college who I would probably consider alcoholics. You can't escape addiction just because you live on a college campus. 

I don't want this post to sound preachy, I won't go into facts and figures, this is about my personal decision to cut back on the amount of alcohol I consume and the types of alcohol I consume. I no longer drink often. If I do drink, I choose micro-crafted beer, a nice glass of wine, or if it is a truly special occasion a cocktail made with high quality liquor and other high quality ingredients. Micro-brewed beer is usually better tasting, made with quality ingredients, and benefits the actual creator. Red wine is rich in anti-oxidants and some believe a glass a day can be beneficial, and some cocktail creations are crafted like an art form to be appreciated but not overindulged. Shots of smirnoff vodka or mixed with cranberry cocktail juice doesn't taste good and isn't good for me, so I just won't put it in my body. This is my body and if I take such good care of what I put in it food-wise then I am going to take good care of what I put in it in drink form as well.

The tagline of my blog also addresses a healthy mind, and a clear mind is a healthier mind. Drinking is often to cover up depression or can lead to depression. It can lead to stupid mistakes (as anyone who has gotten drunk before can attest to) and clouded judgement can have unforeseen consequences. I want a clear mind so I can go forth and reach my goals. I can have fun without alcohol or with only one or two drinks, I'm not trying to "have a stick up my ass" as my brother would probably say. Not drinking or drinking less means I can get home responsibly if I am driving and I can get my friends home safely. It means I sleep better. It means that when I get into the last weeks of triathlon training I won't have extra toxins to flush out. It means my body feels clean and my mind feels clear and healthy.

My point is really this: drinking is a personal decision (unless you endanger yourself or people around you) and not drinking is a personal decision. Why do you drink? Is it because you enjoy the taste? Or is it because you feel you need to drink to be accepted in your fraternity, sorority, sports team, club/group on campus, by friends? Or you don't feel comfortable being yourself sans-alcohol around people? Ask yourself why you partake in this college experience, and if you think your answer is valid and has some kind of meaning to you then more power to you. But if you ask yourself this and you don't really know the answer or your answer doesn't seem legitimate, then maybe its time to take a step back and ponder "to drink or not to drink..."

Swimming and biking and running oh my!

As many of my friends know, I have signed up for my first triathlon for this summer... and my second, in June and August. I want to keep track of my progress on this blog so when I hit significant milestones I will write about them. For this training I will need a lot of self discipline, I will need to be feeding myself the right kinds of nutrients, training the right way in the swim, bike and run, and will need support from friends and family. I am registered for two sprint triathlons each with around a .8 K open water swim, 20K bike and 6.7K run. That will require a lot of endurance training that I haven't done in a long time.

My actual training schedule is about 9 weeks long but for the next few weeks I need to prep myself, making sure I have all the right gear for training, the nutritional supplements to support the rigors of training, and regularized workout habits to get me through it. Hydration, endurance fuel, and smart injury free training will be key. I came across a great link the other day for a website for vegetarian endurance athletes called http://www.www.nomeatathlete.com.com/ and am finding it a great resource especially when looking at the best foods for pre and post workouts and the benefits of a vegetarian/vegan diet in endurance training.

I will have to balance training with my end of the year exams and research papers for school, and then my summer internship, requiring tons of self-discipline and regulated training. I am really excited about this endeavor and to have these goals set up to try to achieve!

Homemade energy bars!

I started making my own granola/energy bars this semester and I am still perfecting my favorite one, but you'll never believe how easy it actually is to make them. You need a few basic ingredients consisting of some kind of grain like oats, nuts and or seeds, almond/peanut butter, agave nectar or honey, dried fruit, a baking pan lined with wax/parchment paper (I use a bread pan for these recipes which turn out about 6 bars,) and a freezer (these are raw bars, not baked.) I have some other supplementary add-ins that I already own, although I pretty much owned all of these ingredients already :) 

My first batch were almond apricot oat bars (This makes about 6 bars in a bread pan)

One cup of rolled oats

2 tablespoons peanut/almond butter

1/2 to 1 tablespoon agave/honey

1/4 cup roughly chopped almonds

1/4 cup roughly chopped dried apricots

Just combine together in a bowl with a spoon or hands if you don't mind getting a little sticky (add more almond/peanut butter if it doesn't stick together that well.) When all the wet and dry ingredients are combined, press into the shallow dish lined with parchment paper and make sure its packed pretty tightly, then put it into the freezer for a couple of hours. Then pull out the parchment paper and using a fairly sharp knife, cut out bars and wrap them individually in cellophane. Then refrigerate until you are ready to eat one, then grab and go!

Next batch were crunchy Buckwheat oat bars

1/4 cup Toasted buckwheat (also called kasha which gives this bar its crunch)

1/4 cup toasted wheat germ

1/4 cup rolled oats

2 tablespoons peanut/almond butter

1/2 to 1 tablespoon agave/honey

1/4 cup roughly chopped almonds

1/2 tablespoon maca powder if you have it

1/4 cup hemp protein powder if you have it

The same process as above except these fall apart a little more easily so after I cut them I am keeping them in the freezer until I need them! Buckwheat is super super filling so these bars can be cut a little bit smaller! 

Seriously, once you have all the ingredients you can experiment, add more ingredients like pumpkin or sunflower seeds, raisins and dates, other whole grains, etc. You'll save money not buying them at a store and you'll get to customize it to your taste!

Back in the U.S. and back in shape!

Yesterday I registered for my first triathlon for this summer! I am super psyched about the race itself and the training that goes into it!

I spent my fall semester at the University of Ghana and came back from Ghana for winter break completely out of shape! While in Ghana I had gotten really sick and never fully let my body recover, so I lost a lot of stamina and muscle mass and since my diet had changed to mainly rice, I had gained a few pounds as well. Other than spending my winter break getting over my post-abroad depression, I spent it trying to gain back my running form, spent time at the gym, and getting in all the nutrients I missed on a West African diet (which was carb and fruit heavy, with few vegetables.)

I had been taking a multivitamin while abroad once a day, to make sure that I got most of the vitamins and minerals I needed, so when I got back I decided to continue taking them and look for the best multivitamin for women out there. Nature's Way Alive! Women's Energy was the best one I found. Its filled with vitamins and minerals through natural fruits and vegetables like kale, spinach, beet, garlic, pomegranate, acai, blueberry, etc. It definitely has my vote for the most nutrient dense multivitamin you can get in one pill.

Another thing for me since I've been back in sprouted grain bread: ezekiel brand is my favorite and I usually keep a loaf of more normal bread in my freezer and the cinnamon raisin english muffins which are perfect with some agave and almond/peanut butter! I have also been trying to keep with buying local produce by going to smaller market places like Dave's Fresh Pasta in Davis Square (http://www.davesfreshpasta.com/) Or picking from the local foods at Whole Foods. Also, now that I have a full kitchen at school in my apartment, I can experiment and cook a lot! Last night I made quinoa risotto with shallots, shitake mushrooms and kale, and a roasted beet salad on arugula with vermont goat cheese and toasted pine nuts. It was an experiment that turned out to be wonderful!

Healthy Trips for Traveling

As I am currently sitting in the Atlanta airport waiting for my epically long flight to Johannesburg, I decided I could add my two cents about staying healthy while traveling. There are obvious health factors that you need to consider on a country by country basis (I am thinking of my malaria meds I have to take when I am in Ghana all of this Fall...) so this advice is more general like adjusting to time changes, eating as well as possible at airports, and getting exercise in an unfamiliar place.

In terms of time changes, an hour or two means that you may have to adjust eating times and go to bed a little earlier or later than you might usually, but your body typically adjusts completely in a day or two. I am about to face a 7 hour time difference and preparing my sleep schedule for that is going to be difficult. As soon as I got on my first flight this morning I set my watch to my destination time and am trying to eat my meals and sleep on the plane in accordance with the new time... but this may prove to be pretty difficult, especially because I don't sleep well on planes. What I will probably have to do tomorrow when I get to Joburg, is to not nap and use natural light to keep me awake and reset my body's internal clock, sleep when its normal sleeping hours in the new location. Hopefully the next day my body will be closer adjusted to what is normal there.

Eating at airports and on planes can be downright disgusting, if possible pack some food that is healthy and you know you like. One of my family's favorite things to bring are almonds, which help tide me over as a snack on a short flight or between meals on a longer one. At the airport it is possible to find something healthy, you just kind of have to search for it. Most of the sit down restaurants have leaner options but if you're in a hurry and want to take something on the plane then you can't rely on those. Among the fastfood restaurants really look for a place that has fresher ingredients, not ones with processed or greasy food. Sandwich places are probably your best bet because they make them right in front of you as opposed to being sent to the airport frozen then were reheated. Plus sandwiches are really easy to take onto the plane with you. Mexican food places are another somewhat healthy option if its a place with fresh ingredients like guacamole, pico de gallo, corn salsa, beans, lean meats, etc. Just don't get things smothered in queso or sour cream. Avoid any foods that may not sit well with you on a plane with a tiny little shared bathroom with people all around... Avoid fried food and overly greasy food like pizza or 'chinese' food.

Drink plenty of water. If you are trying to sleep on the plane then avoid caffeine but especially avoid soft drinks and carbonated beverages. I know you can't bring your own water through security but you can bring your own empty water bottle and fill it up at the water fountain conveniently located near the bathrooms. Having your own water means you don't have to rely on the tiny beverage they serve you from the beverage cart on the plane at certain times. Water will help you flush out toxins that you could accumulate on your travels and a lack of caffeine will help you adjust to time differences.

And now to working out. Most hotels have a limited gym with a least some free weights and cardio machines so you can always try to utilize that if you have limited time. One of my favorite ways to get to know a new place (if its safe enough of course) is to just walk around, or if you want to really get some cardio in then go for a run around the new city. Lots of websites will give you running routes for different cities, as will most hotels. If on vacation then you can usually schedule your own time, so try to schedule in some athletic or at least lively activities.

The key to traveling and staying healthy is to try to keep as many of the same healthy habits as you have at home. Go out and travel and enjoy your summers!

Getting into Studying Shape!

So I'm not going to lie, I've also been so busy with school work and my extra curricular projects and activities that I haven't had the best eating, working out or sleeping schedule and habits. Also I've been spoiled with going out for nice dinners and drinks over the past few weeks. But in order to do well on my exams this coming week I am getting my routine down so that I can be extremely productive and have as stress free week as I can!

First thing I am doing is scheduling my workouts and what I am doing in each workout (long run, short run, lift weights, spin, stairs, and/or yoga) into my iphone calendar. Making my workout as a scheduled part of my day as either a study break or a way to wake myself up in the morning will remind me that I really need to fit it into my routine. Because I don't have classes to work around, just exams and study/writing time, I can actually plan my study schedule around my workouts.

Next thing I am doing is avoiding grazing on snack food throughout the day, I am making sure I don't carry any snacks with me except for fruit, this forces me to get up out of the library if I really need food and to use meals as a productive break from studying. I am also making sure to eat breakfast so that I can power through my day from the start! Also keep a bottle of water with you and make sure you drink it (especially if you are drinking tea or coffee which will dehydrate you.)

As far as sleep is goes... I have no real ideas, it will depend on how productive I can be but I am aiming for at least 5.5 to 6 hours of sleep a night. I have yet to pull an all-nighter in college and I would hate to do that now. If there is a night where I can actually sleep a little longer than that then I will take full advantage of it, but don't think that you can recover from an all-nighter by sleeping 12-14 hours the next night, the body doesn't work that way for most people. Six hours of sleep is supposed to get you through two REM cycles which is actually pretty productive sleep. To get the most out of your sleep, don't eat right before you plan to go to bed, give yourself at least an hour, also stop drinking coffee or tea at least 3 hours before you plan to go to bed. If I can stress this any more, don't pull an all-nighter, try to get an hour of sleep if you can because your mind needs a little bit of rest, especially since its takes a lot of brain power to get through exams.

For my mental sanity I will take a break every two to three hours and talk to my friends or somehow communicate with the outside world! Do this especially if you have to study alone, like in the lonely little cubicles. Seriously, not talking to people will drive you crazy and breaks are essential, I know very few people who aren't taking ADD meds who can be fully productive for more than 3 hours, whether they get distracted by facebook or emails or they need a refill or to go to the bathroom. Give your mind a break and save your mental sanity!

Those are a few of the things I'll be trying to do from now (this is a study break for me!) until next Friday. I hope everyone has a productive and sane exam period! Good Luck!

The wonders of a sweet potato!

I love sweet potatoes... I can't help it. I love them mashed, baked or 'fried', whipped with cream cheese or spiced with chili powder. (My least favorite way is if there is a marshmallow anywhere near it, its sweet enough as is!) I even have a recipe where I incorporate sweet potato into a chocolate dessert! Below I have three easy and healthy ways to add this wonderful food onto your plate. The health benefits of the sweet potato include beta-carotene, vitamins B and C, iron, calcium, potassium, zinc and much more. Its a complex carb that is fairly easy for your stomach to digest and its full of fiber. So this wonderful sweet tuber has cancer - fighting properties, is easily digested and is full of many other nutritious vitamins and minerals, why would you ever want a white potato again! (Just kidding, I love white potatoes too!) The point is that a sweet potato should not just be baked and mashed into brown-sugar and marshmallow sweetened yams at Thanksgiving, it should be incorporated much more into your diet!

Cream cheese whipped sweet potatoes

three medium sweet potatoes roughly the same size

1/2 cup of low fat cream cheese

(optional: 1/4 cup chopped and toasted walnuts)

Wash and dry the potatoes and wrap in tin-foil and bake at 400 for 50-60 minutes. When they have cooled slightly put all the ingredients in a large bowl and using a hand mixer on medium to high speed, mix everything together until it becomes lighter in color and has a lighter texture. Serve immediately. Serves 4.

Sweet potato 'fries'

Preheat the oven to 375

Wash/scrub two medium sweet potatoes and then slice them into long rectangles like french fries. Leave the skin on, its a very highly nutritious part. Toss them in olive oil and spread out on a sheet pan. Sprinkle the tops with salt, pepper, and red chili powder. Then bake for 10 to 15 minutes, flip them over and bake them for another 10 minutes, until they are soft but the edges are starting to crisp up. Then enjoy! (two potatoes serves 4 people)

Guiltless Warm Flourless Chocolate Cakes (courtesy of http://www.foodnetwork.com/recipes/food-network-specials/guiltless-warm-flourless-chocolate-cake-recipe/index.html)

Ingredients: Cooking spray 6 ounces 70 percent dark chocolate 1 tablespoon orange zest 1 teaspoon vanilla extract 2 very ripe bananas 1/4 cup roasted sweet potato 1/4 cup honey 1 whole egg 3 egg whites

Preheat oven to 350 degrees. Place 8 (4-ounce) ramekins or custard cups on a large baking sheet. Spray with cooking spray and set aside. Combine chocolate, orange zest and vanilla extract in a medium bowl over hot boiling water. Whisk until chocolate is completely melted. Puree bananas, sweet potato and honey until smooth. Remove the melted chocolate from heat and fold over banana puree and 1 whole egg. Mix well. Whip the egg whites until soft peak. Slowly fold egg whites into chocolate mixture. Spoon mix into ramekins, filling them almost to the top. Bake for approximately 6 to 7 minutes, remove and serve. Warm center of the chocolate should be soft.

Enjoy!