Feature
January/February 2008
Your Life: Improved
Okay, so you may not be into resolutions, but why not take advantage of the New Year by doing what you can to make your life better? We’ve taken it upon ourselves to talk to all kinds of experts and gather a few suggestions. The Results? Tips on how to freshen things up in your outdoor, travel, lifestyle, health, and good-deed pursuits. Hello 2008!
By Bryn Fox and Mariko LeBaron
body work
Know Your Body
Even though we’ve been living with our bodies for our whole lives, what’s under our own skin is largely a mystery to most of us. Are you ready to get educated? Check out Andrew R. Biel’s Trail Guide to the Body: How to Locate Muscles, Bones and More (Books of Discovery, $53). Regarded by personal trainers, physical therapists, and masseuses as a lifelong reference, this book gives a complete explanation of the human body’s musculoskeletal system, with clear illustrations and simple commentary. Get a better understanding of your body’s mechanics and you may have more insight into activity-related injuries and how to prevent them.
Brighten Up Your Meals
Not only is it pretty, but it will boost your vitamin intake if you eat a different color vegetable each night. Simply steam or sauté the veggies or find a new way to prepare an old standard by checking out www.foodnetwork.com or www.epicurious.com. Here are some choices by color: Monday: eggplant, red cabbage Tuesday: Brussels sprouts, spinach, broccoli, Swiss chard Wednesday: yams, butternut squash, pumpkin, carrots Thursday: sweet red peppers, beets Friday: cauliflower, jicama, potatoes.
Wash Your Hands!
It may sound like a cliché, but it’s true: effectively washing your hands during cold and flu season is one of the best ways to keep healthy. Germs can lurk on doorknobs and surfaces for more than two hours, so keep ahead of the nasty things by making frequent trips to the sink. Follow these steps from the Massachusetts Department of Public Health Division of Epidemiology and Immunization, and you’re guaranteed to become a master.
- Wash for at least 20 seconds with soap and warm water (sing “Happy Birthday” twice). Remember: it’s the scrubbing action that dislodges the germs.
- Avoid antibacterial soaps and hand lotions, which may be contributing to bacterial resistance.
- Avoid touching your eyes, nose, and mouth with unwashed hands; these areas are vulnerable to germs entering the body.
Embrace Breakfast!
You know it’s true: breakfast is the most important meal of the day, so this year how about not skipping it? Try these healthy, on-the-go breakfast options from Nicole Straight, chef and owner of Time to Eat! in Westport, Connecticut.
Tropical Fruit Smoothie
1 banana
1/2 cup guava juice
1/2 cup orange juice
1/2 cup nonfat vanilla or lemon yogurt
1 cup frozen mixed berries
1/4 cup shredded coconut handful of ice (optional)
Blend all ingredients in a blender until completely processed. Smoothie can also be frozen for a delicious dessert treat.
Superfast One-handed Breakfast Roll-up
1 teaspoon unsalted butter
1 teaspoon frozen chopped onions
2 egg whites
2 slices turkey bacon
1 or 2 slices tomato
1 whole-wheat tortilla hot sauce to taste salt and pepper to taste
Heat a small nonstick frying pan. Add butter and frozen chopped onion. While the onion cooks, heat turkey bacon in the microwave, covered with a paper towel, for 2 minutes. Add the egg whites to the pan and cook for 1 minute per side. Add salt and pepper to taste. Place bacon, tomato, and egg in the tortilla. Roll up and eat!
the great outdoors
Have a Goal
Why not keep your eye on the prize? Whether it’s taking up a new sport or running your first marathon, first build a training plan, then find tricks to stick to it. “Have a clear vision as to what you are working toward,” suggests Terra Hillyer, trail-running coach of Moms in Motion. “Most experts recommend identifying the final goal and then working backward to get to that point.” Using online and community resources, you can structure a specific training plan to meet your needs. Once you have one written down (and posted prominently in your home or office), it will be difficult to allow yourself to miss a workout. For extra oomph to get you out the door, Terra suggests, “Make it bigger than yourself. Tell others about it, and set a definite timeline for a beginning and an end.” Scheduled downtime will help you avoid burnout and will remind you that you are choosing to work toward this.
Find a Training Partner
There’s no better way to get out of bed than to have an eager friend waiting for you at the trailhead. Check out these websites to help match you up with a comparable training buddy in your sport of choice:
Change Your Purpose
Getting bored of the same old hiking, biking, or trail-running routes? Think you’ve covered every mile in your town? Create a new purpose. The next time you head out, make it a mission to hunt for berries, mushrooms, or whatever your neck of the woods has to offer. Get a book to help you identify different varieties of what you’re looking for; throw some plasticware in your backpack and head out on a mission. When you get home, dig in!
Learn to Run a Rapid
Nothing will make you feel as confident as being able to stay in your boat when you see a rapid up ahead. And there’s no longer a need to portage the small stuff once you learn how to run a clean line. “There’s nothing like the exhilaration of running a rapid in a whitewater kayak for the first time,” says Anna Levesque of Water Girls at Play (www.watergirlsatplay.com). “The number one rule for reading whitewater is to look for the downstream V, or tongue, at the entrance to the rapid. The V is formed by deep water, so it looks darker than the shallower whitewater on its edges. The dark water signals that the river is deep and that there aren’t any obstacles. When you paddle toward a rapid, look for the V, paddle hard, keep your hips nice and loose, keep your weight forward, and look ahead. In class II and easy class III rapids, the V usually feeds into fun waves, where you can enjoy the ride and the sense of accomplishment.”
Work in Some Yoga
Fewer activities are better for you than yoga; and when practiced in conjunction with high-impact sports, it can increase your flexibility and decrease your chance of injury. Yoga guru Andria Baldovin reminds us that “before you begin each pose, take a deep breath, relax the body, and bring the mind to the present.”
For Runners:
b Tadasana (Mountain Pose) before you run to teach awareness and balance
b Virabhadrasana 1 (Warrior 1) for 30 seconds after you run to align the knees, stretch the hip flexors, and align the hips to protect the sacroiliac joints
For Climbers:
b Parsvakonasana (Extended Side Angle Pose) to stretch and strengthen the feet, legs, and core for more reach and power on the rock
b Ardha Chandrasana (Half Moon Pose) after Parsvakonasana to improve focus and to balance using legs and feet instead of hands
For Cyclists:
b Bhujanghasana (Cobra Pose) to stretch the front of the body, which gets shortened from biking, and to open the chest to improve cardiovascular performance
Make the world your oyster
Go on a Sport-themed Vacation
Tired of lying on a beach reading trashy mags? Yeah, we aren’t either; but if you’re ready for a challenge, there are countless exotic destinations that offer all-inclusive options for the active traveler. One phone call or e-mail can get you set up with housing, meals, and lessons. Try one of these adventure hubs, and you’ll think you’ve gone back to summer camp. With options like Zero to Hero, a kiteboarding camp that will take you from novice to seasoned in one week, this can be a great way to get a crash course in a new sport and be proficient by the time you leave.
» Real Kiteboarding Camp, Cape Hatteras, North Carolina. The 35-mile span of waist-deep water offers the safest and most comfortable learning environment you will find for this sport. Both first-timers and advanced riders are welcome. Most classes last three days and cost about $1,095. www.realkiteboarding.com
» Kelea Surf Spa, Malpais, Costa Rica. Learn to surf Costa Rica–style in the comfort of a females-only atmosphere. Surfing all day, with a little yoga and spa treatments mixed in, makes this a great girls’ getaway. Surfing instruction, gear, and lots of extras, including three meals a day, are included. $1,745 for seven nights. www.keleasurfspa.com
» Joshua Tree Rock Climbing School, Joshua Tree, California. In the desert of California lies some of the greatest sandstone climbing in the world. Beginning and advanced rock climbers can choose one-, two-, or four-day classes. Camp under the stars and reflect on the day’s classes over campfires. $430 for four days of professional instruction with gear. www.joshuatreerockclimbing.com
Engage Your Wanderlust
Make a list of your dream places to visit. Start a folder, and cut out articles from magazines and newspapers every time you find yourself looking longingly at a picture of a deserted beach, snowcapped mountaintop, or exotic landmark. Enroll for weekly updates on the latest travel deals from www.travelzoo.com, save up your vacation days, and the next time you see your dream locale pop up with a special deal or discount—GO! There’s no time like the present to start checking places off your list.
Become an Expert Packer
Don’t overpack. “Try to pack for carry-on only. Traveling alone and schlepping a heavy bag is tiring and cumbersome,” says Christina Tunnah, marketing director of Lonely Planet. “Don’t take too many pairs of shoes. Just one for walking lots, another for dressing up comfortably, and flip-flops (for those shared bathrooms or beach places) will do just fine. Try not to pack things that will make you stick out like a tourist; avoid obvious foreigner-college sweatshirts, low-cut tops, and expensive jewelry.”
Don’t leave home without it. “A sarong is an asset on the road. It can be a skirt, beachware, a blanket, and a sheet or towel in a pinch,” says Christina. “Take a versatile jacket that can keep you warm and dress you up but that is also easily scrunched in a handbag or tied around the waste. Toiletries these days are tough because of the restrictions for carry-ons, but you can use those provided by the hotel or buy locally. Products are easily available in most parts of the world, and it’s a great excuse to explore the day-to-day stores of the locals.”
Beat the Crowds and the High Prices
Egypt in March. Good weather is essential or else you won’t enjoy yourself in the hot summer. The weather is cool enough to wear long sleeves (to be respectful of the culture) but warm enough to spend an evening on a felucca sailing on the Nile,” suggests travel agent Katie Malley of STA Travel. She also loves Croatia/Italy in November or February: “Everyone knows that September and May are good shoulder months, but I think it’s even better to go more shoulder/off season for southern Europe.” Katie points out that November and February are when the real airfare sales happen. “Start watching prices about three months before you want to go just in case, but you may not end up buying until two to four weeks beforehand. There is enough availability in those months that you can really hold out for the sale price. But, as always—and the same goes for bargaining while you travel—if a price comes up that you feel good about, go for it.”
Destination (gateway city) South Africa (Johannesburg)
Season February/March
Notes Decent weather for game viewing; rain possible but also many sunny days; airfare is good; camping/safari tours are cheap
Destination (gateway city) Argentina (Buenos Aires)
Season March/April
Notes Getting colder, but airfare is great and winter hasn’t arrived yet
Destination Mediterranean countries
Season October/November or late January/February
Notes Chilly at night and nice during the day; best airfare to Europe
Destination (gateway city) Egypt (Cairo)
Season March
Notes Best weather, fewer crowds, and decent airfare
Destination (gateway city) India (New Delhi)
Season January
Notes Good airfare and manageable weather
Destination (gateway city) Japan (Tokyo)
Season Late October/ November
Notes Still decent weather and the lowest prices; April 29 to May 7 has good weather and prices, but beware because it’s Golden Week—a huge holiday and full of domestic tourists (alternatively, this may be a bonus!)
The day to day
Be Quiet
Meditation is “part of wellness psychology as well as healthy living,” says Columbia University’s Dr. Lisa Miller, who studies the benefits of meditation and is professor of clinical psychology. “Meditation improves the capacity to appreciate life’s gifts,” says Miller, “and enhances the attunement to life’s relationships. The point is to see the trees, the light sparkle on the water—instead of being trapped in one’s own thoughts and ruminations. Meditation helps us reconnect with the universe.” Miller encourages people to consider the many styles of meditation rather than rushing out to purchase the latest book on the subject. “Some people walk and meditate, being aware of their foot pressing into the ground. Others sit, focusing on mindfulness, while others try to empty their minds of thought. Many people feel obliged to try specific forms, but in truth there are so many types of meditation that each person should find her own practice.” Research shows that benefits of mediation can be achieved with as little as 10 to 20 minutes. And it’s not about doing it “right,” which Miller says is connected with “ego”; rather, “It’s about a union and a dialogue with the universe, which is something we can’t control.”
Splurge Once in a While
Yes, saving is good and necessary, but if you go about it the right way, you can easily have some splurge money too. Take financial adviser Kate King’s advice on how to treat yourself to something special, and you’ll be purchasing it by the end of the year. “Open a separate savings account at your bank or credit union,” suggests Kate. “Title the account ‘2008 Vacation’ or ‘Incredible Bike of My Dreams.’ Do not get checks or an ATM card for this account.” Contact your employer and change your direct deposit instructions so that 2 to 4 percent of your paycheck is automatically deposited into your new savings account. “I guarantee you,” says Kate, “that after a month or so you won’t even miss this money.” If you’re nervous about the income adjustment, start with 1 percent. When you realize that you’ve adjusted to the 1 percent deposit, increase the deposit to 2 percent. Continue until you reach the amount you will need for your big-ticket item. Be sure to call around for the best interest rate. “Being stuck at 0.5 percent in your checking account versus making 4 percent in a savings account has a significant impact on your ability to grow wealth or take that trip to Bali next year,” says Kate. “Retitle the account every year or when you fulfill the goal titled on the account, and continue the automatic savings for next year’s dream. You can do something wonderful for yourself every year.”
Get a Good Night’s Sleep
Nothing will bring back that go-getter attitude you thought you lost like a good night’s sleep. Follow the advice of sleep expert Kathryn Lee, RN, PhD, of the National Sleep Foundation (www.sleepfoundation.org) and say hello to those capital Z’s. “Schedule your worry time. Most experts recommend that you do this in the evening before you go to bed. If you are having trouble shutting down your mind from thinking about all that happened during the day or that should happen tomorrow, keep a notepad by your bed and allow yourself up to 15 minutes to write it down so that it will be there tomorrow. Then you can start to relax, knowing that your to-do list is ready for the next day.”
Rediscover Your Family
Eliminate the distractions. “Instead of going to our town playground, where we’re sure to bump into someone, I’ll sometimes take the kids to a beach in a nearby town, bringing along some coloring books and a blanket. That way I’ve minimized the distractions,” says Dr. Lynne Goldstein, PsyD, a mother of three.
Create rituals
“My son and I do our ‘highs and lows’ every night, which has become a nice way of connecting before bedtime,” says Lynne. “I tell him my ‘high’ of the day and my ‘low.’ He does the same, and it’s a way for us to discuss what happened during the day.”
Plan weekend adventures
“Sitting down to a family meal is a great thing to do, however it’s not feasible for all families every night,” says Lynne. “My husband travels a lot and works long hours, so daily family meals aren’t possible for us. We really focus on making the weekend time our family time. We hike a lot, go to local family events, and sometimes go for an overnight trip somewhere.”
Change up the routine sometimes
“A change in routines can make your children feel special and helps us slow down and change the focus from the ‘task of bedtime’ to really spending time together,” says Lynne. “Instead of reading stories upstairs before bed, on occasion we’ll bring them back down, and everyone reads in front of the fire.”
Find Some Space
Dedicate 2008 to creating a room or space—size doesn’t matter—that you can call your own. Chris Casson Madden’s book A Room of Her Own: Women’s Personal Spaces (Clarkson Potter; $35), now in its ninth printing, will inspire you with its photographs of 38 personal sanctuaries women have created for themselves.
Do your part
Skip the Plastic
The numbers are staggering. Each year 500 billion to 1 trillion plastic bags are used worldwide. According to Low Impact Living, based in Los Angeles, California, that’s 1 million plastic bags used every minute. And, with a few exceptions, every shred of plastic ever produced is still in existence. Here’s how to reduce your plastic consumption in your day-to-day routine:
- Throw a couple of reusable bags into your purse or car. Grocery stores are beginning to sell reusable bags, and www.lowimpactliving.com sells some extremely stuffable ones (for your purse) for $5.
- Many food companies are ultra-packaging their food now. If given the choice, choose the brands with less plastic packaging. And if you’re really getting eco-conscious, write a letter to the other brands, telling them why you didn’t choose theirs.
- Find an eco-friendly dry cleaner in your area. If none is available, ask your dry cleaner not to use plastic bags for your order.
- Bring a travel mug when you buy a cup of joe at the coffee shop. At work, bring in a pitcher and a cup to reduce bottled-water consumption.
- Forgo the lid when buying fountain drinks—they add up; and when you skip the lid, you can also ski the straw.
Become A Big Sis
Want to pass on your passion for sports or the outdoors? Team up with a kid through Big Brothers Big Sisters of America, the oldest, most effective youth-mentoring program in the country. Sign up and share your love of adventure and being outside with someone who can learn to love it too. www.bbbs.org
Give When You Can
When Bill Clinton asked Warren Buffett about his $30 billion gift to the Bill and Melinda Gates Foundation, Buffett replied: “My gift is nothing. I can have everything I need with less than 1 percent of my wealth....I’m just giving back surplus claims that have no value to me but can do a lot for others. The people I really admire are the small donors who give up a movie or a restaurant meal to help needier people.” If each household in the United States donated $100 more to charity each year, that would add up to $10 billion. Think about giving up a small splurge in your life a couple times a year to write a check to a local charity that does work you admire. With that you can make a difference.
Rethink an Expense or a Windfall
Connor Soicher, a teen living in Denver, Colorado, decided he wanted to have a simple backyard bar mitzvah celebration in lieu of the more common large-scale party, so that he could give the money to those less fortunate. With the money his parents didn’t spend on the party, in addition to the cash gifts given to him, Connor was able to donate $13,500 to Concern Worldwide, a charity that focuses on reducing worldwide suffering and working toward the elimination of extreme poverty.
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