I'm in LOVE!!!

I was preparing an absolutely enormous spinach salad for dinner when I had this revelation: I'm in love, and it's changed everything.

I spent my teens and twenties at war with my body... stressing about it, crying about it, trying to shrink it, hide it, living in fear of it. I felt most confident and most accomplished when I succeeded at starving or training it into a smaller size.

As I neared 30, mercifully, that self-hatred began to wane. The concept that my appearance had to change for me to accept myself and be accepted started to fray and unravel. As the flimsy veil fell, something better blossomed: forgiveness, confidence, a deeper understanding that our lives are not the surface things they seem to be. There is a universe outside of us, and within us, and the most astonishing part is that they're one.

But what motivates us to be our best selves (our healthiest, most productive, creative, truest selves) when our inner drill sergeant puts down the bullhorn? My inner trainer, The Punisher, had berated me until I'd cried, until I'd vowed to set a determined goal and achieve it. The means were healthy, and the achievements were positive, but my mind was not. The cycle always repeated.

I was fixed to the outcomes. I had never acted to improve my health purely out of unapologetic, unbridled, overwhelming LOVE for my precious life. My actions had been inextricably bound to the results, and when I achieved them, I proclaimed, "I have arrived. I'm one of the beautiful people. I can rest easy."

And sure enough, whiskey, french fries and fun would take over, and I'd have to do it all over again. What I lacked was LOVE for the journey and the genuine LOVE it takes to give your body what it actually wants and needs.

Do you love yourself enough to take excellent care of yourself? I finally do.

I've finally answered what feels like my life-long question: what will motivate me if not self-hate? Self-love, baby. REAL love. It's been so stunningly simple all along.

I thought love meant giving into the brain's every desire: sit idle, stay asleep, french fries, french fries, french fries. But get a daily taste of what the SOUL desires, and you won't soon forget the glory of a sunrise, sunset, how it feels to breathe and sweat. How much better is an overflowing bowl of juicy berries than a greasy burger and its energy-sapping aftermath? How wonderful is it to look at your dinner plate and say, "nobody suffered for this; nobody died."

Is it the transition to a plant-based diet? Is it growing up? Maybe there's no one reason why compassion has flooded my veins, but LOVE is a drug I want to stay hooked on. When you love yourself, you give yourself what you need. When you love yourself, you take care of your mind and body. When you love yourself, you don't let everything stress and upset you. When you love yourself, you know that you're whole... just you and nothing else... no need to mask it, stuff it, shrink it, paint it, or pull up the covers and sleep.

I'm in love with myself, and it's changed everything.

Give Yourself A Power Hour!

At 7:15am, with sun streaming through gaps in the bedroom curtains, I set feet to floor without groan or grimace.

Step 1: Drink the 8oz glass of water, ready and waiting on my nightstand.
Step 2: Throw on shorts and a T-shirt (the beauty of summer). Brush teeth, wash face. Slip into shoes, and go outside.

I set my phone's timer for 10 minutes and put in earbuds, no music -- just waiting for the 10-minute chime to sound. For the first 10 minutes, firm feet and strong body taking me higher up the hills of my neighborhood, and I declare my gratitude. I am grateful to live in a safe and beautiful place. I am grateful to have the drive and determination to be active. I am grateful that my heart and soul are able to absorb and appreciate goodness and beauty all around me. I'm grateful for my health, my friends, my family.

Delicate chimes twinkle in my earbuds, and I restart the timer. Choosing which streets to go down as I please, perhaps heading for a nice view, a good hill, a soft path, or just following a rabbit. For this 10 minutes, I turn my mind to my goals. I visualize myself achieving them. I integrate goals and gratefulness. I am grateful that it is within my power to live an extraordinary life. I am grateful for the ability to control how I react to the events of my life through such simple tools as deep breaths, fun and restorative exercise, proud posture, daily patience, and good food. I must continue to nourish my body and mind every day. I must continue to live life with purposeful intention -- as if it matters, because it matters. I can achieve whatever I focus on. These are my goals. I focus on the future as I move forward physically, through space and time, across the sun-streaked streets of my quiet neighborhood, which is beginning to stir.

Good morning, good morning. I see the friendly faces of families and their dogs. We smile or wave and say "good morning." What a simple joy I'd been sleeping through, tossing and turning at 7am instead of greeting the day. I love this healthy habit. I want to teach it to my muscles until they do it reflexively. The morning is for sun, movement, breathing, smiling, and embracing this day of life.

The chimes sound, and I reset my timer once more. In this last 10-minute interval, I decide what I want to achieve today. I reflect on my schedule and obligations, looking for ways to find joy in each task, deciding what attitude I intend to bring to each event. I notice the plans that make me smile automatically, like yoga, dance, and dinner. I make an action plan to do at least one thing I've been meaning to do. I want nothing weighing on me. (Procrastination creates a heavy burden.) I'm determined to make progress every day. Setting beautiful goals for health, wealth, peace, and joy... putting my energy toward them every day... that's the recipe.

Be prolific. Just do it. Put it out there. Don't wait. We're not guaranteed another day, nor do we thrive when our days are filled with put off things -- and carrying the burden of all those obligations, all that excess guilt and literal weight. I want to be light, efficient, minimalistic; compassionate, ethical, cruelty-free. I want to take in the very minutes of this life given to me. To quote Steven Tyler, I don't want to miss a thing.

A lot has changed in the past year and a half. I lost my dad. I stopped eating meat. I stopped simply asking myself what I really wanted, and I started finding ways to really go for it. Traversing the grief of losing someone who feels like a part of me was a painful and beautiful awakening to spiritual interconnectedness, eternal energy, the sanctity of life, the mystery and majesty of the universe around us -- which we too often ignore and take for granted. I want to live my life in full appreciation, synchronicity, and peace. I will not give ultimate power to my egoic mind and its lying chatter... It tells me I'm separate -- contained in my body, that my body is separate from yours, and unlike yours, and even inferior to yours. It says I should worry, and live in fear of new situations and other human beings. It says my past failures have the power to haunt me and limit my future choices. It's a liar.

I am infinite. I absorb the sun. I connect to every bit of matter within me and beyond me. We are the same. I swim through a sea of choices. I reach for the most beautiful, twinkling bits of star-stuff I see. There is no need to drown in darkness. Swim toward the light.

The final chime. Turn keys in door, say "good morning" once more. Make a blender full of healthy smoothie, and share it. Send my love on his way with nutrition I prepared. Reflect on those plans I set while I was out there pounding feet to pavement. Take a seat at my desk, with my smoothie, and smile. Redetermine the intention to make progress, make a difference, succeed. Breathe. Be.

This is my power hour. Sending love, purpose, and strength to you, too. Xx

Here's my secret.

I think it's high time to tell you what I've been up to for the past 30 days, if the paparazzi swarming my house are any indication of the public's need to know. "Angela, your butt doesn't look as obscene in yoga pants!" they yell, and, "Your waist is 2 inches smaller! Tell us your secret!!"

You guys, they're camped out on my lawn. There are flashbulbs everywhere. I just saw a headline about my new and improved hotness on the CNN ticker!

Obviously none of that is true. But, I'm feeling pretty good about my health on this fine St. Patrick's Day, because I've lost 5 pounds and 5 total inches in 30 days.

Don't stop reading just because 5 pounds is not sensational like say, 20 lbs might be. Consider this statement by the CDC: "Evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off." Plus, it's gratifying to know I achieved this by only changing one itty bitty thing...

Booze. I've been completely booze free for 30 days. That, my friends, is how I've fairly effortlessly lost 5 pounds.

Does that mean I'd been drinking too much? You're damn right it does! Pre-Valentine's Day, I bought 3 bottles of wine which "vanished" from our house within 3 days. In general, I'd been drinking beer like a goddamn Irishman. (Which of course is a compliment to the Irish, particularly today. "Erin go bragh!" Whiskey Forever!)

I'd been sampling craft beers like I was getting paid by Beer Advocate. I'd been knocking back Dark and Stormies like I was on a perpetual Bermuda vacation.

But, I hadn't been drinking that way during the week -- I got shit to do, son! Only on weekends. Thus these tasty trips to Tipsy Town fell into that ugly collegiate category we call "Binge Drinking."

As reported in my very scholarly 2009 Examiner article entitled, "The truth about your beer belly", studies show that binge drinking is not good for you at all. More specifically, binge drinking is linked to excess abdominal fat. And that's linked to diabetes, heart disease, high blood pressure, and stroke, according to the American Heart Association, who I happen to believe.

It's not like I was blotto every weekend -- binge drinking is a lot easier than you might think! (Or perhaps you already know that all too well.) Cue the 1980s heatwave blur and time-warp music: here's what binge drinking looks like to me...

You and your BAE walk to the neighborhood liquor store after work on Friday. It's a nice chance to stretch your legs and chat about the week. (The plot's not sinister yet.) You enter the liquor store and the clerk gives you that knowing nod that says, "Are we friends? I see you more often than I see some of my actual friends. I take all your money." (The plot becomes slightly uncomfortable, but it's still not sinister.) You and your BAE split up to maximize your perusal of the store. You have a routine. He heads for the refrigerated craft beers; you browse both the red wine and the 22oz craft beer singles. (Having a liquor store routine is kind of dark, but whatever man. Still not fully sinister.) You each pay; same knowing nod from clerk. You venture back home. You open the most tempting bottle and re-to-the-mutha-fuckin-lax! 3 beers later you are full on fun-timing! You are playing good-time jams and dancing around in your socks. One of you offers to make Dark and Stormies, not once but twice. Now you are drunk; maybe you watch a movie; blah blah blah...

(I know what you're thinking. No harm, no foul, that sounds kinda fun, right? I agree. It sure is fun.)

On Saturday, you wake up with a headache, which is easily remedied by the world's largest glass of water and 2 Advil. You are lazy this morning and you may or may not give in to your craving for diner breakfast. That night, you may meet up with friends, which if you do, certainly entails more drinks. Otherwise, you may dine at a restaurant or wear sweatpants and get takeout (drinks are on the menu either way.) Sunday is much like Saturday was, only this winter has been very hospitable to afternoon mugs of hot cocoa spiked with Baileys, because that's friggin delicious. Dave sometimes starts his Bailey's in the morning with coffee. I scold him, then I join him.

What does all of this add up to? Calories. Even after an exceptionally nutritious day of not overeating, that hypothetical 5 evening drinks could run you up to 1,000 calories!!! (I did the math figuring three Racer 5 IPAs which pack 225 calories each, and four shots of Gosling's Black Seal Rum -- two per drink with zero-cal Gosling's Diet Stormy Ginger Beer.)

1,000 extra calories. Oh My Stars! It's no wonder the button on my jeans was starting to cry out for help. Would I have randomly eaten a Double Whopper with Cheese (1,070 cals) after dinner on Friday? Oh Hell no. (Aside from the fact that fast food is evil/disgusting.) 1,000 extra calories is a staggering over-eat, especially if you're doing it multiple days each week. My realization of this meant something had to give.

30 days ago, I decided I wouldn't drink until St. Patrick's Day and I told all my friends for accountability. (I'm just a fan of exerting willpower over myself with challenges like this. I like to prove to myself that I'm capable.) That first Friday wasn't too bad: my game-plan was fresh, new, and I intended to stick with it. But I couldn't help but think, how many would I have had by now? That first weekend definitely made me much more aware of my regular habits, which I'd been indulging in somewhat unconsciously.

By the next weekend (day 10 specifically) I was fiending for all my favorite drinks, as evidenced by this poem, on Day 10 (a Facebook status):

Day 10 boozelessness.

A frosty beer sounds like bliss.

Or tequila and lime, 

Or a red red wine.

Dark and stormies on my mind.

I distinctly remember thinking that it seemed unfair to leave whiskey out, because I love whiskey. That's right, I felt bad for excluding whiskey in my poem. I started to miss the liquor store clerk. Clearly I needed to keep drying out.

Seeing progress made this progressively easier. After two weeks, I re-weighed myself with my Tanita body fat/water scale. I recorded my week two stats and took all of my physical measurements: I'd lost four pounds and two total inches. I only lost one additional pound in the two weeks that followed, yet an additional two and a half inches from the places I'd wanted to lose it, because fat is lighter and takes up more space than muscle.

Once I started to observe less overall inflammation throughout my body (face seeming less pudgy, less bloated belly) I got motivated to do more of the simplest things. When brushing my teeth each night (Sonicare has a 2 minute timer) I'd do 2 minutes of squats. I replaced my desk chair with an exercise ball. I replaced my typical Morningstar vegetarian breakfast sandwich with a smoothie just to benefit from more hydration and liquid fullness.

None of these changes present a significant increase in exercise or a major change in diet for me. All they signify is an increase in mindfulness: awareness of, and attention to, the present moment. Seeing my ass start to bounce back into shape gave me a surge of motivation to continue making healthy choices as often as possible. 

So, whether it's cutting out soda, coffee full of cream and sugar, or a regular habit of weekend booze-binging, I encourage you to make a healthy change in your life, even for a relatively short duration of time like 30 days. Doing so can tip the first domino and start that wave of healthiness. With increased awareness, you may look upon your regular habits with more clarity. 

For me, I like to drink, and I'm good at it. But I know that I can't pretend that drinks don't contain a hefty number of sugar calories. This makes me more motivated to drink in moderation. I also tested my Sober Sister skills by not drinking at a party. I thought it would be tough not to share in the wine, so I brought a six-pack of San Pellegrino sparkling water to have something to sip on. It was totally fine. 

To celebrate St. Patrick's Day, we are breaking our booze fast tonight with Bailey's and Guinness, but I'm too psyched about my healthy progress to abandon my fast entirely. I will try to remain mindful of booze-calories, and see where this wave of healthy progress leads me, because life is a fun experiment. :)

OMG PINK STARBURST SMOOTHIE RECIPE!!!

Do you like smoothies?

Do you love pink Starburst?

Stop everything.

Get these things:

• Optim Gold Standard Whey double chocolate protein powder
• Silk Light Original Almondmilk
• Trop50 orange juice
• Strawberries

Get those things in a blender:

1. 1 handful strawberries (approx 4 - 5)
2. 1 cup almondmilk
3. 3/4 cup orange juice
4. 1 scoop chocolate whey
5. BLEND, BABY, BLEND!

OMG it tastes like Pink Starburst!!!

Tastes just like a Pink Starburst!!! You're welcome. Today's gonna be a good day. :)

Red Light Radio and the Peaceful Imperfection

Every Tuesday for 2 years, a group of guys and I got together in a practice space to play our songs at loud volumes. I sang, Brian played his keyboard, Keith played his guitar, and Kees played his drums. For a while, James played his bass, but when we parted ways with James, we struggled to replace him. We auditioned a few players, none who fit, and we ultimately decided to take a break from the bass-player search, and from practicing our songs altogether. I knew I needed to focus on my house sale, my move, my continuing education, and my career. Singing, although a compulsive habit and beloved hobby, didn't seem to fit into my larger life plan, and I knew I needed to put more energy into things that did. Nonetheless, I had wholeheartedly appreciated the creativity, and the friendly, lighthearted atmosphere of our practices. I got friends out of former strangers and complete songs out of song concepts, and that was enough for me.

Red Light Radio, left to right: James, Keith, Angela, Kees, and Brian

In the time we were together, we had four fun shows: the first at PA's Lounge in Somerville, a benefit for the One Fund to help victims of the Boston Marathon bombing, for which we were able to raise $600. Next, we played at All Asia in Cambridge for a delightful, dancing crowd who seemed to enjoy us. Our third show was a private concert at America's oldest community theater, in Elliot Hall of The Footlight Club, JP, where I had once performed a cabaret show. There we played for another crowd of enthusiastic dancers, our music echoing out of the old doors and windows into the August night. Our fourth show was in October of 2014, on an outdoor stage in Salem, MA. Red Light Radio was eight feet above the crowd of All Hallows' Day celebrators, freezing our butts off but having fun. It was the last time we played for an audience, and our final endeavor before we started the project of recording our songs.

Red Light Radio, Salem, MA, October '14

My good friend, Scott, who has recorded several of his own metal bands, agreed to record us for free as part of his learning process. The "recording studio" was just our practice space, with all of Scott's microphones around the room, and his laptop on his lap. When all of the instrument recording was complete, we changed venues to my living room, where we spent a couple Saturdays trying to get all the tracks sung and recorded with the best spatial configuration and recording effects. In the end, we have a demo that is hardly perfect, but fun anyway. I know that the imperfections that I hear will become less glaring to me over time, when my memory of the details fade, and yet I still have something to listen to and look back on, to remind me of all the cumulative energy and effort that went into creating this music together.

Imperfection and creativity is the subject of this post, because now that the songs are out there, I've had some unexpected emotions. Since the band isn't looking to make future gigs or progress from the recordings, I didn't suspect that I would care too much about what anyone else would think. Of course today, now that they're live, I do find myself wondering how they will be received by others. When you create any type of art, it captures a raw piece of you. There's something personal about these recordings of my voice, especially in places where the emotion I felt (or just plain mistakes) led to "imperfect" singing. Imperfection can be the most beautiful and authentic thing in music sometimes -- the way Ray Charles calls out for Georgia in Georgia On My Mind. But I'm not Ray Charles, and my living room was certainly not his professional studio. There are certainly also times when imperfection simply degrades what could have been.

Those are the times when it's best not to over-analyze -- instead, to put out what you have into the universe and just move forward. The alternative to accepting imperfection is refusing to be creative and take chances. Sometimes I would rather free myself from ever striving for any kind of progress or greatness, because striving for anything at all feels like having my heart in the wrong place -- focusing on the end result instead of the present experience. What matters most is the authenticity of the moment, even if a photo, or a recording, or someone else's memory of the output isn't as pure or as favorable as your own. I know I had the best possible intention when I created vocal parts for these songs; I know each of the band members brought a piece of themselves to the songs through their instruments; I know I loved the energy that we brought to our little handful of live performances; I know we attempted to capture all of that within the confines of a homemade recording -- and I know that's an impossible feat. So, I won't analyze the output and be wary of sharing, but rather, I'll fully accept all the good things that this recording represents -- accept it alongside its flaws, and smile, be content, move on.

I document these thoughts here because the same rules apply to the goals and perceptions we have for our minds, bodies, and lives. When we "begin with the end in mind" as Steven Covey famously suggests, we enable ourselves to create a path that does not deviate from our ultimate goal. But, we must be careful not to put too much of our attention into the future when doing so. We must keep our ultimate goal "in mind" rather than focus on specific expectations, which can sully our satisfaction with the present. We must be intentional when choosing the words we use when we define our ultimate goals. We can't confuse specific, particular outcomes with our overall goal to be happy. While perfection (an unattainable thing) rarely generates happiness due to it's impossible and illusive nature, acceptance of imperfection, on the other hand, can be bliss.

Where is the line between craving and complacency? Where would we end up if we resigned ourselves to being mediocre, or accepting the likelihood that we may never be exceptional by other people's standards -- or more painfully, our own? It helps me to consistently remind myself of how I feel, how I want to feel, and what my thoughts and behavior in each moment bring into my life. That is mindfulness. We create goals and expectations because we want to be happy: (n.) a sense of positivity, a peaceful energy within our being, the capacity to share that positive energy with those around us. We deserve to be our authentic selves; it is our birth right, whether or not who we are, and what we produce, is praised, accepted, or even acknowledged by others. 

Acceptance of self and attention to the present is the true spirit from which beautiful things are created. Perhaps not over-produced, over-polished things, which may seem flawless. But real things, beautiful things, things made with heart, words said with truth... these things are inevitably flawed, but we must love them anyway, because this is real life, and for all we know, you only get one. Imperfection is inherent to the spirit of creation within which our lives unfold. It creates variation and a world full of different defiant details. Daring to risk creating something imperfect is the only way to create anything at all, and creating anything at all, with love in your heart, is beautiful no matter how "flawed." You are you, and that is perfect. Comparison to perfection on the other hand... 

"Comparison is the thief of joy." -- Theodore Roosevelt.
Thank you bridgesandballoons.com for the image.

Do you believe there is beauty in imperfection? Have you ever hesitated to take a risk for fear of not being ready, or good enough? Have you ever second-guessed your own creativity or authenticity for fear of judgement? I know these things are human traits that anyone who has ever taken a chance can relate to. I'd love to hear your story; please share in a comment!

'Til next time: be you, boldly! And here's a link to Red Light Radio's demo release. <3

At your worst and at your best, you are light and limitless.

Happy New Year, friends! I'm feeling energized for 2015 after a nice end to last year. We finished our classes with As, enjoyed some relaxing vacation days, and hosted Christmas at our new place! Seeing old friends over the holidays provided a special reminder of the importance of nurturing the healthiest relationships in our lives -- those that bring out the best in us. I can happily say that a balance of rest and time with friends helped me to completely avoid those holiday nostalgia traps that used to greet me every year as soon as the first Christmas songs came on the radio!

I was happier in 2014 than I have been in any previous year. I credit an increased understanding that our perception equates our reality. I have chosen to be happy more often than I have demanded to be right; I have spent more time considering and pursuing my goals and much less time reflecting on my regrets. At the outset of this project, I thought the best way to achieve my goal of holistic happiness in body and mind was to attain what I now see as just another definition of perfection. I thought if I could live as well as possible in every area of my life: exercise religiously, eat only the healthiest foods, always get great sleep, and excel in my meditation practice, then I would finally find an illusive state of serenity: the center of the seesaw.

In the process, I've found that there is both truth and danger in the "optimal performance in all areas" approach. Yes, exercise greatly improves so many areas of life: energy, focus, strength, vitality, mood, and self-esteem. Yes, our bodies function much better if we feed ourselves lots of nutrients without eating to excess: high quality proteins, leafy greens, good fats, and an array of colors and flavors. True, restorative sleep is essential. True, a regular meditation practice can help us to remain centered in our selves and aware of the superficial. I still strive to find balance with all of these positive habits and behaviors.

But, I've realized that it's not perfection in each of these areas that yields my best quality of life. In fact, striving for perfection has, at various times, caused me discomfort, stress, self-loathing, neuroses, and has distanced me from others and from experiences that I would have otherwise embraced. Perfection is the opposite of the answer. Total Body Happiness is actually our ability to cope with imperfection, to live amidst this swirling, tumultuous, uncertain reality with its highs and lows and joys and sorrows.

Keep calm and listen to Jon Kabat-Zinn!

When you screw things up and you feel screwed up, honesty is the answer. When you find yourself in a sea of blame and disappointment, forgiveness is the answer. When you feel lost, ignored, forgotten, or excluded, love is the answer. When you feel so far away from where you want to be, faithful determination is the answer. Make the most of your human moments, because you won't be free of them within your lifetime. Allow yourself to feel as you feel, and just see what there is to learn from it -- don't put yourself down or write yourself off just because things aren't ideal. The present moment is always an opportunity to offer goodness to yourself and those around you. You are not your worst moments, quite the opposite: you are always alive within a brand new opportunity that is just as light and as limitless as you believe yourself to be.

What aspects of yourself do you want to nourish in 2015?

A heart full of thanks.

Heavy snow fell across Massachusetts yesterday, delaying flights out of Logan and causing traffic on highways on the day before the biggest travel holiday of the year: Thanksgiving. We in Stoneham were lucky to get only a few inches of snow, but the last few hours of the storm was all hail, which formed an ice-crust over everything, encasing the walkway and our cars. 

This morning, I bundled up and went out to shovel for us and our downstairs neighbor. I cleared the walkway, the sidewalk, and our cars. Even though I only needed the left side of my car cleared, I thought, "shoveling is good exercise! I'll shovel all around my car, burn some calories pre-Thanksgiving feast!"

That's when I discovered that my right front tire was frozen into a completely flat shape, like a sad Thanksgiving frown. I immediately recalled that on the way to my Social Psychology midterm on Monday evening, I'd been behind an accident and run over some road debris. It didn't sound good when I hit it, but nothing seemed wrong on the rest of my drive to the test, and I forgot to check it before or after the drive home. I haven't driven my car since then, so I guess the tire's been out there leaking for days.

Speaking of leaking... when I called my grandmother to tell her that I wasn't sure how I could get to her for Thanksgiving because of the tire, I could hear the warble in my voice before I even felt the tears. I hung up with her, sat down in a chair, and started to cry... 

Because everything is closed on Thanksgiving and I couldn't get a new tire... Because Dave was spending a long weekend with his family and I just wanted to get to mine... Because some people don't have families, and they're always alone on holidays! How the hungry must feel on a day marked by eating to excess! With my hands still raw and my clothes still wet from the snow, I thought of those who are perpetually cold, the hard reality of homelessness in cold weather... without any options for making it better. No Chinese takeout backup plan. No fixing the car tomorrow. No bed in which to just pull up the covers and wish it all away. The tears fell hot and wide like sheets of rain! 

I posted my predicament on FB and tossed my phone aside to indulge a moment of sadness. And then it rang! My friend Aleta had seen my post and said that she and her boyfriend were using his car to get to their celebration, and she was calling to lend me hers. I totally accepted! This is often what separates the fortunate from the destitute: a safety net that is woven by the supportive arms of friends, who lift you up in times of need, get you back up on your feet. 

I arrived at my grandparents' house in time to help out before dinner. I ate with my family: turkey and gravy, stuffing and potatoes, squash and cranberries, white wine, mandarin oranges, vanilla ice cream, and pie. After the meal, we played games; I talked on the phone with my uncle in Florida; I helped clean up in the kitchen; and there was enough for me to take a bunch of leftovers home with me -- including an entire cherry pie!

I'm so fortunate that my family is happy and healthy with warm homes in which to host each other. And I'm extra thankful for the friends in my life to whom I will always extend a helping hand, or a set of car keys, just as they would (and did today) for me. 

Happy Thanksgiving!

Zen Spaces: cook, dine, work, play, relax, and sleep better.

In June, I put my condo on the market. It was a 1300 sq ft 2 bd/2ba w/ den on paper, but to me, it was home. I have wanted to own a home of my own for as long as I can remember. We rented apartments all throughout my childhood and we moved frequently throughout the Boston area. I had lived in more than 10 different places before I graduated from college. All the stresses of moving, and the instability that comes with renting made a lasting impression on my psyche. After college, I dedicated myself and my savings plan to eventually buying real property.

At 25, I made my dream a reality! I searched and saved for 2 years before finding and buying the perfect place for me. It was everything I wanted home to be: stable, secure, spacious yet cozy, a place to host holidays and gather with friends. It gave me a canvas to experiment with color and interior design, to try out recipes and share them at my table. I have so many happy memories at Tall Oaks Drive!

But location is everything, and changes in my lifestyle made the location increasingly impractical for me. This summer, after 6 years of ownership, I sold my home to a single woman who seemed a lot like me. It puts a smile on my face to think that I left good energy within those walls and I hope she will be as happy, productive, and peaceful as I was there. Here are some photos of Tall Oaks!

Now Dave and I are renting a new place, which is even more beautiful! It's an old house, built in the late 1800s, with great floors, great windows, and lots of space. I'm working hard to make it a home. Getting it ready to host Christmas is a helpful motivation!

This brings me to the title of my post: zen spaces. What is a zen space? Your living space is a reflection of yourself, and when it reflects back at you, it ideally gives you a sense of calm, beauty, and purpose. My trick is to think about what I want to accomplish in each space, and to design that space intentionally so that it is designed in line with my goal.

I love the Steven R. Covey quote, "Begin with the end in mind." Bring that energy to your interior design initiative and you will succeed in creating a space that helps you cook, dine, work, play, relax, and sleep better. I look forward to posting photos of the new place when it is zenified! Wishing you Total Body Happiness through your living space. <3 As always, if this subject strikes you personally and you want to talk more about it, please leave a comment!

Master your morning!

On the East Coast this morning, the sun rose at 5:12am, and so did I. I'd be lying if I said I was thrilled about it, but now that the sleepiness is wearing off, I'm beginning to remember why I'm trying to train my body to adapt to this new rhythm.

Waking up early creates more useful hours in the day. It also aligns your body with its natural circadian rhythm; 9pm to 5am should be the window for your most restorative sleep. And if those things aren't enough to keep me from hitting Snooze, my relatively traffic-free 30+ mile commute into work sure does beat the hour and a half of stop-and-go I must otherwise endure. I'm looking forward to having more free time in the afternoon when I finish my work day early, and beat that soul-crushing, wrist-wrenching, back-breaking, life-wasting traffic. (Can you tell how much I dislike traffic?)

Successful early risers plan their mornings ahead of time, and stick to a set routine. I like to eat breakfast when I wake up, so packing lunch the night before and having a nutritious breakfast on hand is crucial for me. Master your morning with this delicious and nutritious quiche, which you can make ahead of time, portion out, and reheat (just 1 minute in the microwave per slice).

Early morning breakfast on the terrace: tomato, bacon, mozzarella quiche.

Tomato Bacon Mozzarella Quiche!
9 eggs
4 slices bacon, cooked and chopped
1/2 cup fresh mozzarella, sliced
1 ripe tomato, sliced
1/4 cup almond flour
1/4 cup almond milk
1 tbsp coconut flour
1 tbsp olive oil
1 pat butter
Salt & pepper


Make it happen:

1. Preheat oven to 400 degrees.
2. Heat olive oil and butter in a cast iron pan. 
3. Cook bacon over med/high heat until crispy, and transfer to paper towel to drain. 
4. In a large mixing bowl, beat 9 eggs. Season with salt and pepper.
5. Add almond milk, almond flour, and coconut flour to eggs; whisk thoroughly.
6. Pour egg mixture into pan, and add crumbled bacon and sliced mozzarella. 
7. Gently place tomato slices atop egg mixture, and put pan in oven.
8. Bake at 400 for 10 minutes.
9. Reduce heat to 375 and bake for another 10 minutes, until firm. Allow to cool for 10 minutes before slicing.

Add fiber, vitamins, and nutrients to this breakfast by plating it with a pile of power greens, or eating it alongside a delicious halved grapefruit. Don't forget the green tea!

Here's a link to another favorite quiche recipe, and here are a boatload of tips on How to be a morning person. If you find this information helpful, please let me know in the comments below! 

GOOD MORNING!

In Good Company (with Moussaka recipe!)

A friend is one that knows you as you are, understands where you have been, accepts what you have become, and still, gently allows you to grow.

– William Shakespeare

This has been an excellent month for friendship. In the beginning of the month, I got to do some musical and choreographical collaborations with friends old and new. Mid-month, we took our practice to the stage to honor a sweet friend who is healing well, thank goodness, after getting struck by a car while crossing the street. The experience of rehearsing, performing, and gathering with so many folks for such an appreciative reason reaffirmed for me how much fun it is to have friends, and how much I love working on creative projects with good people. It was an opportunity that many among us took to give thanks. It made me reflect on the enormous good fortune of each and every day that my friends and acquaintances are safe and well.

Lindsay, Sarah, and me: "The Robertas"

Smiling friendlies.

A week later, I got a message from a friend who I haven't talked to in a year. There are some friends who I value knowing so much that they're always in my heart and on my mind, no matter how often we communicate. Some of my best friends are the furthest away, which almost serves to reaffirm the magical depth of true friendship. With some people, no matter how much time passes, the comfort, ease, and joy of being together never lessens; it is alive and well whenever we see each other again.

At the end of the month, I got to spend an evening with one of my very best friends doing what we love to do: talk, cook, listen to music, and chiiiill. One of the reasons that Nicole is so important to me is that I feel we always give each other the space to be ourselves, change, and grow, just like Billy Shakespeare said. Whatever phase either of us go through, our mutual love and respect is unwavering and unconditional. Like most good friends, she and I have lots in common, but I feel exceptionally fortunate that among those commonalities are the values I hold most dear: the pursuit of personal freedom through emotional stability, self-actualization, and the overall enjoyment of life, music, and foood.

Together we made the most amazing moussaka I've ever had! The cooking itself was a lot of fun, and since both us have had -- but neither of us had made -- moussaka before, we were astonished with its perfection! We were able to share our beautiful finished product with each other, as well as Dave, Debbie, Charlie, Zack, Taylor, and Laurie! Food is love! Here is the recipe so that you might enjoy this heaven-sent Grecian comfort too. I hope you can share it with a good friend... or 8!

Moussaka: layers of eggplant, spiced meat, and rich, savory custard and cheese.
YUMTASTIC.

Most Amazing Moussaka
2-3 eggplants, sliced lengthwise
2 cups shredded Muenster cheese
1 lb ground lamb
1 lb ground veal
1 8oz can tomato sauce
1 yellow onion, diced
3 cloves garlic, minced
3 eggs
3 cups 1% milk
6 tbs butter
2/3 cup breadcrumbs
All purpose flour
Peanut oil
Ground cinnamon
Salt and pepper

Make it happen:
This dish is a great one to make with a friend, because it is a bit labor-intensive. It'd be great for one person to do the meat, and one person to do the eggplant, with someone else to clean the dishes! However, it wouldn't be impossible to make solo. I'd liken it to the difficulty of making a lasagna from scratch, although the bechamel sauce is more delicate than a marinara. I promise you the effort is worth the outcome in deliciousness. I'll separate this into 4 sections: the eggplant, the meat, the sauce, and the assembly. :)

The eggplant:

1. Heat peanut oil in a large pan over medium-high heat. 
2. Lightly salt eggplant slices, and dredge through flour.
3. Fry eggplant slices until golden brown on both sides.
4. Drain and blot cooked slices with paper towel, removing as much excess oil as possible.

The meat:

1. Heat 2 tbs peanut oil in large pan over medium heat.
2. When oil shimmers, add diced onion and minced garlic and cook until soft (2-3 minutes).
3. Add lamb and veal to pan and increase heat to medium-high, breaking up and mixing meat to cook.
4. Add tomato sauce, reduce heat to low, and simmer for 10 minutes.
5. Season with salt, pepper, and cinnamon to taste.

The sauce:

1. In a large heat-safe mixing bowl, beat 3 eggs.
2. In a medium saucepan over low heat, melt 6 tbs butter, and allow to bubble but not burn.
3. Microwave 3 cups milk for 1 minute, then slowly add to butter, whisking continuously.
4. Continue whisking until all the bubbles are out. (Water content evaporates.)
5. Slowly add 6 tbs flour, while whisking continuously until sauce begins to thicken.
6. Beat hot sauce slowly into egg bowl. Season with salt and pepper. Sauce should firm to a light, custard consistency. 

The assembly:
Prior to assembling moussaka, set oven to preheat to 350 degrees.

1. In an ungreased 13x9 baking dish, add one layer of cooked eggplant.
2. Top with half of the cooked meat mixture.
3. Sprinkle 1 cup Muenster evenly on top. 
4. Top with 1/2 of sauce.
5. Evenly sprinkle half of the bread crumbs.
6. Repeat layers.

Place moussaka in 350 degree oven for 30 -- 40 minutes, until top is golden brown and contents are bubbling. Allow to cool for 15 -- 20 minutes before serving. Serves 9.

Now that you know what goes into moussaka, you might be wondering why this dish qualifies as a Total Body Happiness superfood, because it does, although clearly it's not the world's healthiest dish. It has plenty of protein and is low in starch, but with the oil, cheese, and butter, you'll taste the luxurious richness known as fat. Yet, there is a place for comfort food in moderation, and the best thing you can do with this dish is to put love into making it, and share it with others. Enjoy yourself! Splurge in all the right places! When you embrace a healthy routine, there is room for a little butter. ;)

Did you know that low fat diets are linked to depression? Make sure about 30% of your diet comes from healthy fat for the optimal function of your brain and other organs.

Find this information helpful? Like this recipe? Let me know in the comments below!

Do you feel lucky? My Shepherd's Pie will help!

All the Irish in me comes all from my Nana, Lorraine. She was half Irish, and proud of it. I'm inspired by her life story. Her mom died when she was young, and her alcoholic father couldn’t take care of her and her siblings, so they were separated from each other and had a tough time growing up. My Nana was even homeless as a teenager, but still got herself to high school every day, and graduated. She married my Grampy; they had my dad, my aunt, and my uncle; and she went on to Nursing school to become exactly the kind of nurse you’d want at your bedside: smart, compassionate, and hilarious. She was one of the funniest people I’ve ever met. I smile whenever I think of her.

1983: My mom's mom, Susan, on the left. My dad's mom, Lorraine, on the right.

As a kid, I often spent weekends staying at her house, and evenings hanging out with her during her night shifts at Long Island Hospital. She made me feel like I was a good companion and a helpful assistant, never a burden, even though she was actually babysitting me and working at the same time. She took care of everyone around her, at work and at home. She could cook for an army, and regularly did. She even drove meals and gave rides to friends and family who needed them. To be around her was to be nourished, in both body and in spirit.

My Nana died of a brain aneurysm after a few years of what seemed like just plain bad luck, including a couple car accidents that injured her neck. She was only 57 years old, and I knew she left the physical world way too soon, but now that I’m older and my mom is nearly her age, I have an even clearer picture of just how premature it was than I did when I was 15. I got the news that she had fallen down in her garden during a school day. I had been in high school choral class, singing Danny Boy. I remember being given the message from the school receptionist and leaving the room to use a payphone in the hall. I don't remember that phone call, but I do remember walking back to the chorus and trying to rejoin the song, while tears streamed down my face. 

My Nana was, without a doubt, my favorite person. I've never seen more appreciative friends, or flowers, at anyone's funeral. Her life touched hundreds, and I'm inspired by that. Saint Patrick’s Day reminds me of my Nana, and her boiled dinners and soda bread. I also remember the cards she used to send me on “little holidays” like this; they’d say “Love Ya! XOXO, Nana” and contain $5. On this day, my heart sings Danny Boy, musing over its lyrical references to the lush beauty of Ireland, from glen to glen and down the mountainside. It’s a sad song, with a sad memory attached to it for me, but I still love it. Not everything worthy of cherishing is happy; there is beauty in the difficult things, too.

I know my Nana’s spirit was too strong to just evaporate. I believe the soul transcends the physical body after death, and I still sense her presence 15 years later. Mortality, and Buddhism, reminds us to cherish what we have, because everyone we know and everything we have will most certainly, someday, be gone. Life is richer when you’re mindful of that: know that loss is inevitable, cherish the gifts life brings. That is Heaven on Earth: the experience of thinking from the Higher Mind. It bathes the blessings of your life in light, and keeps your spirit out of darkness.

Be it a friend, the love in your heart, oxygen, or sunshine, if you appreciate more, your blessings will multiply. Tonight, I’m making Shepard’s Pie, pouring a Black and Tan, and focusing on what I have, not what I’ve lost. I know my Nana would approve.

Bison Shepard's Pie

1/2 yellow onion, diced

1 lb ground bison

1 bag Steamfresh peas

3 carrots, peeled and diced

1 yellow bell pepper, diced

2 large sweet potatoes, roughly peeled and chopped
2 tbsp tomato paste
1 cup beef broth
1 tsp Worcestershire

1 cup milk

3 tbsp butter

1-2 cups goat cheese crumbles 

Salt, pepper, thyme, ground cinnamon, and canola oil

Make it happen:

1. Boil large pot of lightly salted water; add sweet potatoes when water is boiling.
2. Preheat oven to 400 degrees.
3. Heat the oil in a large sautee pan over medium-high heat until it shimmers.
4. Add the onion and carrots to pan, and cook for 3 to 4 minutes.
5. Add bison, salt, and pepper; break up and cook through.
6. Add bell pepper to pan.
7. Add microwaved Steamfresh peas to pan and stir.
8. Season with salt, pepper, and thyme.
9. Add broth, Worcestershire, and tomato paste. 
10. Stir and reduce heat to simmer until sauce thickens.
11. Transfer to 11x7 baking dish.
12. Top with layer of goat cheese crumbles.
13. When sweet potatoes are soft, drain water and return potatoes to pan.
14. Mash with milk and butter until smooth; add salt, pepper, and cinnamon to taste.
15. Spread sweet potato mash onto top of baking dish, creating peaks and valleys with a fork.
16. Bake at 400 for 25 minutes or until mashed potato peaks begin to lightly brown.
17. Let cool for 15 minutes and serve.

It's a non-traditional version of this dish that sneaks in extra veggies and uses buffalo instead of lamb. Bison, or buffalo as it's also called, has less fat, more high-quality protein, fewer calories, less cholesterol, more iron, and more B12 than most meats. In short, it's really good for you. Check out this chart:

Get your quiche on!

Mmm, quiche. When I think quiche, I used to focus on the buttery crust. But, since veggies and eggs are Total Body Happiness superfoods, I've switched my focus to the delicious innards, and also switched a few of the ingredients for a crustless and almost-Paleo quiche sensation.

Thank you to my friend Leah for turning me on to almond and coconut flour! This quiche is gluten-free, high in protein, colorful, and delicious!

Ham and Broccoli Cheddar Quiche!
9 eggs
4 slices lean ham, chopped
2 cups broccoli, finely chopped
1/2 yellow onion, finely chopped
1-2 cups shredded 2% cheddar
1/4 cup almond milk
1/4 cup almond flour
1 tbsp coconut flour
1 tbsp olive oil
1 pat butter
Salt & pepper

Make it happen:

1. Preheat oven to 400 degrees.
2. Heat olive oil and butter in a skillet or cast iron pan. (If you have a cast iron, this quiche will be a one-pan meal, since you can stick it right in the oven to bake!)
3. Cook onion over medium heat until soft. 
4. Add broccoli and sautee lightly until soft.
5. Add pinch of salt, and pepper to taste.
6. Remove from heat. If cooking vegetables in a pan that is not oven-safe, transfer vegetables to baking dish and spread evenly.
7. Spread ham evenly on top of vegetables.
8. Sprinkle cheese evenly on top of ham.
9. In a large mixing bowl, beat 9 eggs.
10. Add almond milk, almond flour, and coconut flour to eggs; whisk thoroughly.
11. Pour egg mixture over vegetables, ham, and cheese. Add pepper to taste.
12. Bake at 400 for 10 minutes.
13. Reduce heat to 375 and bake for another 10 minutes, or until center rises slightly and firms. Don't overcook, because it will dry out! Err on the side of moist for maximum yumminess.

Let me know if you try this recipe and enjoy it! Happy quicheing! :)

My new favorite smoothie!

Starting your day the liquid way is an awesome way to hydrate and get a dense blast of nutrients, even if you're in a rush or still half asleep. All week, I've been experimenting with ingredients and flavor combinations. I've also lost 4 pounds toward my goal, because I've been tracking my calories (creating a deficit of about 200 calories a day, while maintaining a healthy carbohydrate/fat/protein ratio), and exercising.

Sharing is caring! Try this:

Ingredients:
1 cup raw chopped kale
1/4 cup blueberries
1/4 cup pineapple
1/4 cup raw cashews
1/2 scoop Gold Standard Whey (chocolate)
1 tsp cayenne
1 ice cube

I use my Magic Bullet to blend all ingredients until the cashews and kale are smooth. It makes a lively-looking green chocolate smoothie and you can taste a kick from the cayenne!

Nutritional info:
287 calories
41% carbs, 34% (healthy) fats, 25% protein
4g fiber
19g protein
227% daily vitamin A
166% daily vitamin C
37% daily calcium
18% daily iron
561g potassium

I've started using cayenne for the first time ever this week. Here's why. By weight, cayenne is high in vitamins A, B6, E, C, riboflavin, potassium and manganese. Even more interestingly:

Cayenne pepper consumption dilates the blood vessels and speeds the metabolism due to the high amounts of capsaicin. This increases circulation and blood flow to all major organs which facilitates oxygen and nutrient delivery.

Some research suggests that cayenne pepper may support a healthy energy balance while suppressing appetite. It has also been shown to aid in the oxidation of adipose tissue, regulate high blood pressure, promote healthy liver function and tissue production, help regulate the digestive system, promote healthy mucus production in the membranes that line internal organs.

I don't know about "promoting healthy mucus" but I can attest to cayenne's power to break up mucus. It is March; I am so sick of the 20 degree, snowy winter weather in Boston, and so ready for it to be Spring. After a cold I had this winter, I could not seem to fully rid myself of a lingering background congestion, until I started using cayenne this week. Coincidence or not, I am breathing clearly, and it tastes great with chocolate! I'm keeping it on the menu.

Cayenne pepper is also claimed to be an aphrodisiac because it contains capsaicin... 

...Alright then! Happy Smoothie-ing!

Find your abs by summertime! Time is on your side!

Oh happy day! There are 40 days til Spring, and just in time, all the wheels of my Total Body Happiness project finally feel like they're turning. I'm finding time for sleep, meditation, exercise, thankfulness journaling, and prioritizing healthy eating. I give thanks to a manageable schedule that's so fun and yummy that I'm more than happy to stick to it, and I'm seeing results.

February is an awesome month to focus on the health and happiness of your body, especially in the Northeast. We need the endorphin boost that exercise gives us, and we need the healthy glow we aren't getting from the sun! But rest assured, we are starting to see the light at the end of the winter tunnel, and it's better to look ahead to bathing suit season now than to let it sneak up like a thief in the night. I've got a bikini that was a little too teeny last year; this year, I know I'm going to rock it, because time is on my side!

Here's a sample schedule that has always helped me lose weight and feel awesome. The key is eating 3 meals and 2 snacks to boost your metabolism. I also make sure I'm taking in lots of water all day, green tea in the morning, protein with every meal, good fats, whole grains, fresh fruits and vegetables. Check out the Total Body Happiness food shopping list for lots of ingredient options. Here's a sample schedule!

Wake up
Guzzle 8oz of water straight to your face.

Breakfast (within 30 mins of waking up)
2 eggs scrambled with a little bit of extra virgin olive oil, spinach, tomatoes, a little feta, 1 piece of wheat or rye toast.
OR
Kashi Go Lean cereal (it has protein!), almond milk, handful of berries.
OR
A nutrient dense protein smoothie like this one.

Post-breakfast beverage
Hot mug of Green tea (catechin rich plus a light morning boost of caffeine)!

Mid-morning snack (2-3 hours after breakfast)
A small fruit and a handful of nuts.
OR
2 whole grain brown rice cakes with a shmear of natural peanut butter.

Lunch (2-3 hours after snack)
A big salad, an antioxidant rich clear soup (example homemade chicken and vegetable), or leftovers from last night's healthy dinner. Today I had a pork and walnut salad with a whole clementine and a drizzle of Trader Joe's Champagne Vinaigrette!

Mid-afternoon snack (2-3 hours after lunch)
1/2 cup nonfat Greek yogurt (plain or vanilla) with a handful of nuts and seeds, berries if you got em!

Pre-dinner workout
30 - 45 minutes of moderate to intense exercise. Do this 4 -6 days a week and you'll be on track to minimize stress, boost physical fitness, and increase endorphins. I use an arsenal of at-home workout DVDs by Beachbody, a couple dumbbells, and my music collection! If I "reeeally don't feeeeel like working out" I can always put on music and dance in the mirror. Just get yourself out of breath for 30 minutes and throw in some circuits of crunches and squats. You can do this.

Dinner (2-3 hours after snack, but try not to eat too close to bedtime)
Lean protein (fish, chicken, turkey, bison!) with a big portion of steamed or sauteed vegetables. Brown rice (1/3 to 1/2 cup) or whole wheat pasta (2 oz).

I like to have a glass of red wine to unwind, but some wines are better than others. Choose a Merlot or Cabernet Sauvignon. Save the beer and hard alcohol for the weekend or one cheat day/meal.

That's all she wrote, baby! After dinner, the kitchen is closed. If you do get a late-night snack attack, here are some tasty tricks:

• Sugar-free gum or hard candy (I like Lifesavers pep-o-mints)
• Kava, chamomile, St. John's Wort, or peppermint tea! (Anything caffeine-free is yay.)
• Brush your teeth, drink a glass of water, and exert your willpower. If your stomach's actually growling, my research says that the best possible latenight snack for maximum fullness. fastest metabolism, and muscle fuel and recovery is a scoop of cottage cheese. The amino acids in cottage cheese even facilitate serotonin to make you sleepy.

I've been re-reading my copy of The New Abs Diet for Women by David Zinczenko, former editorial director of Women's Health magazine. I love the Abs Diet cheat sheet, so I'll post it for you here. The plan is to eat your meals spaced evenly throughout the day, and make sure that each meal contains at least two of the following:

Almonds and other nuts

Beans and legumes

Spinach and other green vegetables

Dairy (fat-free or low-fat milk, yogurt, cheese)

Instant oatmeal (unsweetened, unflavored)

Eggs

Turkey and other lean meats

Peanut butter

Olive oil

Whole-grain breads and cereals

Extra protein (whey) powder

Rasperries and other berries

Enjoy! And if you do, please subscribe for updates! Post your comments and questions below!

Neurogenesis Now

Neurogenesis is a big word for the birth of nerve cells in the brain. Nerve cells make the nervous system work, enabling us to think, move, and react in a glorious symphony of chemical and electrical impulses.

For a long time, scientists believed neurons stopped reproducing shortly after birth. In spite of this, we continue to grow and develop, neurally speaking, because new connections between existing neurons continue to form throughout our lives.

Recently (as of the '90s) scientists have conclusive research evidence that neurogenesis can continue into adulthood. What affect could the creation of new nerve cells have on our lives?

• Improved learning, cognition, and better ability to access memories.
• Stress reduction through better stress regulation, bolstering the function of the hippocampus (responsible for memory, cognition, and navigation) and inhibiting the amygdala (responsible for fear and stress).

Less stress, less fear, and more brain-power? Sounds like Total Body Happiness to me! Thus, the quest for neurogenesis begins!

Let's start by eliminating the #1 inhibitor of neurogenesis: sleep deprivation. We already know that sleep deprivation increases stress, disrupts mood, and even causes our bodies to hold onto fat.

Speaking of fat, we may be able to increase neurogenesis by increasing voluntary exercise, emphasis on voluntary. Studies show that when the beta-endorphin (which elevates mood) is produced during exercise, new nerve cells are increased and sustained in the brain -- though this is not the case in the absence of the beta-endorphin. No wonder it feels so great to find fun and engaging ways to exercise, but it feels so lame to push through a boring workout. 

Quick side note (since it's bad to be boring) another study I find relevant and interesting comes from the University of Saskatchewan (2005) where cannabidiol (CBD), the biggest property of the cannabis plant second only to tetrahydrocannabinol (THC), was also shown to cause regeneration of nerve cells in the hippocampus. From procon.org:

 "Cannabidiol, the main component of the glandular hairs [of Cannabis] is a non-psychoactive cannabinoid; it exerts a plethora of pharmacological effects, including anti-convulsive, sedative, hypnotic, anti-psychotic, anti-nausea and anti-inflammatory actions. Cannabidiol is a potent antioxidant compound and it has been recently proposed to have a neuroprotective role..."

The many benefits of cannabidiol is why medical marijuana is a thing now. Get used to it.

Tools to use:

I was inspired to start playing more games after watching Jane McGonigal's TEDTalk, "The game that can give you 10 extra years of life" -- a must-watch. Check out the Lumosity app, or Lumosity.com. Lumosity lets you build a personalized brain-training program that focuses on memory and attention. I play 3 quick brain-games a day, and I've already noticed that my simple math skills, which were sorely in need of a boost, are getting just that. I also like to play Ruzzle, a word search game, and Lost Cities, "two player Solitaire with an extra portion of suspense" that helps me practice odds- and risk-calculation as well as quick addition. Do what's fun for you; fun is good for you. 

Another must-watch TEDTalk: Tony Horton's "Health, Fitness, and Happiness: Rules to give you all 3." He's the P90X guy, and he explains the brain-derived neurotrophic factor in this 10 minute video about the benefit of exercise. To see results and continue to grow, Tony emphasizes the importance of variety, consistency, and increasing intensity in exercise.

"Exercise should be like brushing your teeth, or eating your meals, 

or showing up to appointments, or making sure you go to bed at night. 

It should be part of who you are, 5 to 7 times a week, for the rest of your life."

--Tony Horton

The hippocampus, and in particular the dentate gyrus is the site of stem cell populations in the brain
(see Ming GL and Song H, Neuron 2011 70(4):687-702).

What can you do to strengthen your brain and your body today?