Today my husband and I celebrate our two-year wedding anniversary and I want to devote this post to him. My husband Brian is my best friend and the strongest support that I have in life and I am very thankful to him for being here for me every day of the week, every minute of the hour.

Image by Elizabeth Scott Photography

Independence? That’s middle class blasphemy. We are all dependent on one another, every soul of us on earth.

George Bernard Shaw

Being independent is considered the biggest treasure that modern society has achieved. A lot of people build their lives on being independent and not needing anybody else. Strong independent women are marching along with strong independent men and they are raising strong independent children who do not need any help or support.

When I moved to the US I was shocked at how much independence was praised here. You can hardly find a 20-year old person still living with their parents (they prefer taking loans and getting credit to pay for their apartment because living with parents is considered so uncool). Women build their own careers forgetting about their husbands and children. Men treat their jobs like the most important part of their life because these jobs give them financial independence. A true friend is a person who you meet a couple of times a year when both of you have a few free minutes in your busy schedules.

To me independence sounds like a synonym to loneliness and depression (more than half of Americans state that they lack deep family bonds and this is the main reason for their depression and stress). I prefer to be happy and balanced rather than independent and depressed.

If you are looking for life balance then you should learn to ask for help and support. Having emotional support as well as help with everyday tasks and chores will do wonders for you. People are social creatures who need a community to bond with people around them. If everybody was truly so independent then we would have had a much higher rate of hermits living among us.

I have realized the true importance of help and support when I became a mom. In Ukraine (my native country) being a mom means that you receive support from everybody around you. My mom spent almost every evening at our house, playing with the babies and helping me with the everyday chores. My friends were always eager to go for a walk with me and the babies or to help when my husband was busy working (some of them were even willing to babysit at any time). Of course I am extremely happy to have a husband (he is an American) who understands my needs and with whom I have a very deep emotional bond. He is still my strongest support system. In Ukraine people feel comfortable asking for help and providing this help to one another and I have not noticed much of this in the US.

Independence might be really good for you if all you want in life is money, a spectacular career and appreciation from others. However, I do not think that you can become happy this way (at least I can’t). You can’t build a strong and happy family on independence. You can’t build a strong friendship. You can’t even build good relationships with your colleagues at work. What is the point of life then?

I want to give you one task. Think what area of your life is most unbalanced and what type of help or support can make you more balanced. (Do you need a friend who will help you stick to your workouts? Do you need help around the house? Do you need help making decisions and balancing out your thoughts?) Think of people who can help you and do not be afraid to ask them for help. Are you feeling better now? Next time offer your help to people you care about; do not assume that they want to be independent. Just show them that they can rely on you and find support in you. You will experience a deeper emotional bond with these people (whether they are your parents, friends, children or a partner) and your life will make so much more sense.

Keep it balanced!

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Getting to grips with your life can be daunting and hard task. Everybody faces challenges in life whether it’s to do with work, if they live with fibromyalgia or in day to day family life. The key is to find that balance.

Life balance always seemed to me like one of these broad terms that cannot be explained in two words and that definitely cannot be reached in two days. Even though I am practicing life balance every day I still cannot say that I have mastered it completely and still have a long way to go before I do. However, this weekend I discovered a wonderful way to bring my emotions under control, to find peace in my inner world, to straighten out my thoughts and clear my mind, to enjoy a wonderful quality time with my family and even to fight a few of my fears. My life balance doesn’t seem so complicated anymore and it took only two days for me to discover why.

This weekend my in-laws rented a log cabin in the mountains and invited us (my husband, me and our twins) to stay with them for a weekend. I must admit that I was very skeptical about this trip and I was not sure that it was a good idea (you see, my babies hate their car seats and a trip that is longer than 30 minutes usually turns into a disaster. It takes 3 hours to get to the mountains so you can understand my “enthusiasm”). I must confess that this trip was one the best ones I’ve had in a long time. This trip taught me a few lessons and opened my eyes to a few simple secrets of balanced living.

Enjoy Nature

The balance inside of you is closely connected with the balance around you. There is nothing more balanced than nature and no matter how hard humans try to create something terrific and magnificent they can never beat nature’s creations. Being surrounded by nature, admiring it and absorbing its beauty works wonders for everybody. The nature in the mountains was so magnificent that I could not stop marveling at it every second that I’ve spent there. All the problems that were troubling my mind seemed so silly and unimportant; all my concerns were so superficial and shallow. Nature is the biggest source of creativity and inspiration and spending at least a few hours admiring it every week is an essential part of life balance.

Country Charm

Country living is not for me and I do not think that I can live without a grocery store within a 10 minute drive, a big shopping mall around and a few dozens of restaurants that are at least a little bit higher class than McDonald’s and Wendy’s. However country living has its unique charm that helps you slow down and relax. To me this country charm consists of simple things like a small bluegrass festival, local barbecue parties, Dukes of Hazzard style driving (well we didn’t jump over anything) on country roads, and absolutely no hustle and bustle of the big city. Country living makes you more grounded, it helps you enjoy simple things that do not have high price tags on them.

Quietude and Solitude

How many noises do you usually hear in your house? The refrigerator is buzzing, the air conditioning unit is droning, your neighbor’s dog is barking, cars are constantly going past your windows, the garbage truck is beeping … All these noises are registered by your mind and they make it impossible for you to enjoy silence, to experience a complete vacuum of noises. It’s important to give your mind a break, to let it be still for a while. You can experience this silence and solitude on a lonely mountain trail, in a big field, on a deserted ocean beach.

New Adventure

Try something that you’ve always wanted to try or that you’ve always been afraid to try. When we are kids everything that we try is new and exciting. The older we get the less excitement we have in our lives, the fewer adventures we dare to try, the more boring we are. It’s important to try new things constantly, to experience new emotions and to enjoy life.

This weekend I tried horse-back riding for the first time. The minute I mounted that pretty horse (her name was Lucy) I felt something special inside of me. I was scared and excited at the same time and I could not stop smiling (I think I looked pretty silly though ) There was something very relaxing and real about horse-back riding through the woods, going through the creeks, enjoying the silence and the calmness of the world around me.

Experience media-free life

I was shocked to realize that I didn’t have any cell phone signal in the mountains (I can’t believe that there are still places where you cannot be reached). We didn’t have Internet in our log cabin and of course as usual we didn’t watch TV. I could do whatever I wanted to do without being interrupted by the outside world.

Play Games

How long has it been since you last played cards or any other family game? I remember when I was little I loved puzzles, monopoly, card games, crossword puzzles and many other games. It has been years since I last played any of them and this weekend my husband and I decided to play Rummy. We had so much fun and I felt like I was a child again. No concerns, no problems, just having fun.

Go Hiking

Hiking up a mountain is not just an exercise that is good for your body. It gives you the feeling of accomplishment once you’ve reached the pick of the mountain. It gives you the feeling of unity with the nature around you. It teaches you to feel your body and to be grateful for being healthy and being able to climb that mountain.

Run up a steep hill

My husband and I were walking around the area in the morning and we saw a very steep hill. We decided to have a small race just to see how far we could go. Not far, unfortunately but we had so much fun. When we are kids competitions like this come to us naturally and we enjoy running, jumping, falling, and climbing without any particular reason. You do not have to exercise because you need to lose weight or because your doctor says that it will lower your risks of heart disease, diabetes or any other medical condition. You can be active just because it is fun and because you enjoy doing it. Learn from your kids or from the kids around you to be active without any particular reason. Have fun!

If you want to balance your life then you must learn to have fun in your life no matter what. We all need to earn our living, to be serious at one point or another, to solve difficult life questions and to be … adults. However, if we forget about having fun then our life gets completely out of balance.

It’s important to have short vacations from your daily routines, to change your lifestyle completely, to learn something new and to remember something that you’ve forgotten long ago. It’s important to keep a childlike nature inside of you and to let this child play and have fun every once in a while (the more often, the better). It’s important to be closer to the nature and to draw inspiration out of it. It’s important to live a balanced life and I am sure that anybody can get closer to being balanced just by slowing down a little and getting back to nature.

Keep it balanced!

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About a year ago I decided to go organic. For a while I tried to buy almost everything organic; everything that had an organic label on it was a must-have for me. After a few trips to the grocery store I realized that 100% organic eating was draining my budget like crazy. If it had continued that way then I wouldn’t have had any money to spend on anything else! That was not a fair choice to make so that is why I decided to conduct my own research and find out really how important organic eating really is.

First of all it’s important to understand why you want to eat organic food. I have heard a lot of different opinions and here are some of them:

• It’s fashionable, everybody is doing it
• It’s environmentally-friendly
• Organic food is diet-friendly
• If it’s organic then I can eat it as much as I want
• Organic food is healthier for me
• Organic food is natural, no additives, no chemicals, no artificial ingredients
• Name your reason here

I have picked organic eating for my family because it is healthier and organic food does not contain chemicals, pesticides and other artificial ingredients that might be dangerous for our health in the long run. I believe in balanced eating, not necessarily in organic eating. In fact organic is often just a label that manufacturers put on their products to lure customers into spending more money (Have you ever seen organic onions? The truth is that there is absolutely no difference between organic and non-organic onions, they are grown absolutely the same and have the same nutritional value. Its’ the same as paying for air. Ridiculous, right?)

When it comes to healthy eating it is important to look at a number of different facts: nutritional value, fat, especially saturated fat and trans fats, fiber, sugar (organic foods are sometimes loaded with sugar too and it is not good for your health), sodium, vitamins and minerals etc. I want to get the best for my family but I do not want to be fooled into paying for a fad. This is the reason why my half-organic or frugal organic approach to eating was born. I have been using this approach ever since and it saves me money without compromising my family’s health and well-being. Here are my 15 tips that will help you control your budget and still be organic:

1. The golden 12 organic rule. These 12 fruits and vegetables are highly contaminated with pesticides so that is why I always go organic with them: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes (imported), carrots, pears. You can find the full list of fruits and vegetables and their pesticide score at Shopper’s Guide to Pesticides
2. Read labels. When you buy processed goods (cookies, bread, lunch meats, cereal etc.) read the label. It’s much more important to know the nutritional value than simply buying something organic. Look for low sodium, low saturated fat, low sugars, and high fiber (if possible of course). For my babies I prefer juices that are enriched with vitamins and calcium and unfortunately I haven’t seen any organic juices that meet these criteria.
3. The 5 line rule. I usually do not buy groceries that have more than 5 lines of ingredients. There are exceptions of course but most of the time these products are loaded with preservatives, artificial flavors and ingredients. I buy only the types of groceries where I can read and understand every word on the ingredients list. A lot of organic foods fall in this category and not many non-organic do.
4. Farmer’s market. The quality of food at a farmer’s market is great and of course everything is organic. Most farmers do not label their food as organic because it is too expensive for them to get certified by the USDA but of course it does not affect the quality of food. This is the reason why it’s much cheaper to buy fresh groceries there than it is at a grocery store. The only drawback of a farmer’s market is that it is open only a few months a year (at least in my area it is).
5. Locally grown produce. If there is no farmer’s market around then I go for the locally grown fruits and veggies at my grocery store.
6. Buy seasonal produce. It might sound tempting to indulge into some fresh strawberries in the middle of winter but I prefer not to do it. First of all produce that is not in season is extremely expensive and secondly its quality is really bad (strawberries taste like grass and peaches are nothing but cotton). You do not get any benefits from these foods; you might be even harming yourself. You can still eat apples, bananas, oranges, potatoes and other produce that grows year round in some parts of the world or that can be stored for a long time. Check out the Seasonal Ingredient Map to find out more.
7. Go organic with meat. I believe that grass-fed beef and free range chickens are the way to go. They taste better, they are leaner, various studies have proved that this meat has higher nutritional value and overall is better for you. I also want animals to be treated humanely even if they are going to end up on my table.
8. Go half-vegetarian. Organic meat is sometimes two times more expensive than non-organic and I know that it keeps some people from buying it. My approach is to eat less meat. I do not want to be a vegetarian (I do not believe that it is part of a balanced diet) but I usually eat meat only 2 times a week or less. This is all the animal protein we need after all.
9. Do not go organic with the basics. Bread, canned beans, canned tomatoes, pasta, and rice – all of these groceries do not have to be organic to be good for you. (Milk is probably the only exception in my opinion.)
10. Go with store brands. A lot of people are afraid of store brands and they are willing to pay extra to get the brand name on their can. I think that a lot of times store brands are even better than popular brands and at the same time they are cheaper. Some grocery stores have organic store brands that are quite affordable in my opinion. Do not be afraid to try something new.
11. Do not buy organic foods from the third world countries. I do not have anything against third world countries (I grew up in one of them after all) but I do not completely trust their farming practices. Non-organic groceries have higher concentration of pesticides if they come from the third world countries than if they come from the US. It makes me wonder how organic their organic food is. Another issue is that a lot of times foods from other countries (and this is especially true about produce) have to spend days just to get to your grocery store. Can you call this produce “fresh”?
12. Use coupons. Most companies that produce organic food offer coupons on their websites. Here are just a few of my favorites and you can google the rest: Organic Valley, Stonyfield Farm, Nature’s path, many more.
13. Become a member of the CSA (Community Supported Agriculture). For a very reasonable price (in my area it is about $20 a week) local farmers will deliver fresh produce and in some cases dairy and meet to you weekly. I haven’t joined this program yet just because my husband and I are planning to move to another state in the next couple of months. Find your local farmers at Local Harvest.
14. Grow your own produce. I know that it’s not easy but it’s totally worth it. This year my in-laws grew some tomatoes, squash, cucumbers, pumpkins and a few other things in their yard. They also have a big apple tree near the house. These fruits and veggies taste so delicious! Even if you do not have a big yard you can still grow at least a few herbs or onions on your porch.
15. Eat less. This might not be true for everybody but a lot of people nowadays eat much more than they need to (obesity rates have gone out the roof). It is expensive to buy organic groceries but if you try to eat less, then your organic bill won’t be that scary any more.

Organic eating can be frugal and sustainable. You do not have to make a choice between value for your health and value for your wallet. I hope that these 15 tips of frugal organic eating will help you eat healthy without going overboard.

Keep it balanced!

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It seems that being productive and being a parent are two things that do not go together well. Kids need our attention at all times (especially babies and toddlers) and they do not understand the statement “Mommy/Daddy needs to work now to pay for our life” or “Mommy/Daddy has to do some work around the house. I cannot play with you right now.” The best case scenario is your child will get fussy and cranky then won’t let you do anything. The worst case scenario is they will get into trouble and get hurt right at the moment when I take 2 minutes to put some clothes in the washer (this is the worst thing that has happened to me so far). It feels that being productive is just not worth all the trouble.

This experience has allowed me to discover a few practical tips that work for my family and that let me and my husband (he works from home too) be productive and get things done without going crazy. Here they are, 10 tips that literally save my life and I hope that they can be helpful to you too:

1. Stop multi-tasking. It might sound tempting to work while you are watching over the kids but this is not a good idea. Children know when you are faking and when you are not genuine in your desire to play with them. I don’t know why but all children (at least the ones that I know of) get extremely fussy and cranky when you are trying to do something important and pretend that you are playing with them. If you have to play with your children then do it genuinely and enjoy every moment that you spend with them. When they are playing on their own or sleeping then you can use all your mental power to get things done.
2. Have fun breaks. Usually kids can play on their own for at least 20 minutes and after that they get bored. Schedule fun activities with your children at least every 20 minutes and do something exciting. Go out and play in the yard, have a tea break with your daughter’s favorite doll or teddy-bear, dance, or do any other activities that your children like to do. Your mind will have a break and your child will have something to look forward to.
3. Have a schedule. This is especially true for little babies. It’s important to establish a regiment that will be comfortable for your kids and that will help you plan your day accordingly. A lot of parents do not have this regiment and their kids go to bed only when the parents think that they are tired, they wake up at different times every morning and they are fed when they seem like they are hungry. Not only does it makes your life more complicated, it also makes your child unorganized and undisciplined. My girls always go to bed at the same time at night, they wake up at the same time in the morning, they have their nap at the same time every day and they eat at the same time as well. Parents are no different, they need to have schedule too. Plan what to do and when you need to do it and follow your plan. For example, my morning hours are devoted to exercise, I start fixing supper at the same time every day and I have a few hours set aside for productive work.
4. Define your goal for the day. It’s crucially important to know what you need to do. You can’t be productive if you cannot concentrate on one single most important thing that needs to be done during the day. In the morning define your goal for the day and use every opportunity to reach this goal by the evening.
5. Do things with your kids. Even though I do not recommend multi-tasking there are still some things that you can do while you are watching over your kids. The key is to do only fun things with your kids. I usually do 5-10 minute workouts when I play with my babies. They think that sit-ups and push-ups are funny and yoga poses are just hilarious for them. One day I let one of my girls pull the clothes out of the dryer while I was folding them and it was the best thing ever. Be creative, do not be afraid to improvise and let your children help you and have fun.
6. Devote certain hours to your kids only. Your children must feel that they are loved and that you are willing to spend time with them. Give your undivided time and attention to your kids and make it a rule in your house. For example, every evening you do things only with your kids (no work, no chores) or every Sunday is a family fun day. Your kids will be looking forward to this moment and they will let you get more things done at other times.
7. Hire some help. It’s a wide-spread misconception that if you work from home then you do not need to send your kids to daycare and do not need to hire a baby-sitter. If you are serious about what you are doing then you should definitely consider some help. I personally do not want to send my babies to daycare because they would pick up all kinds of viruses from other children and I am not even going to touch on the subject of how extremely expensive it is. Our neighbor’s daughter comes to babysit once or twice a week and she plays with our girls while my husband and I work. Some churches also offer Mother’s Mornings Out – it’s like a daycare but only for 2 or 3 hours a few times a week. Usually it’s pretty reasonable too. Even if you do not have the money you can team up with other mommies or some Mr. moms in your area and have a at-home-daycare once or twice a week.
8. Split responsibilities with your spouse. As I have already mentioned my husband and I work from home and that is why both of us need some free time to get things done. A few months ago we adopted a new strategy that has proven to be the most productive for us. Basically we divide our work week into daddy’s and mommy’s baby-duty days. Mondays, Wednesdays and Fridays are my husband’s work days, and Tuesdays, Thursdays and Saturdays are my work days. Even if you do not work from home you can still split responsibilities. When daddy goes to the gym he takes the kids to the gym daycare with him and when mommy goes out for a cup of tea with her friend she takes the children with her.
9. Use every minute of time wisely when your kids sleep. If your children are still taking their afternoon naps then this is a golden opportunity for you to get things done. My children take 1 two-hour nap every day and that’s the time when I can do things. Depending on your children’s schedule you can work at night after they are already in bed or early in the morning while they are still asleep. This is the reason why it’s so important to have your kids on schedule.
10. Be smart with your time. You need to use every minute of your free time effectively that is why you need to cut down on “cluttering” activities. Do not watch TV, limit web surfing, Twitter, Facebook and other social media, talk on the phone or send an emails, basically do only important things when you have free time. Even when you are playing with your children you can listen to a podcast or audio book and sometimes even read a book or a magazine. It’s not multi-tasking in my opinion. You are teaching your kids the importance of reading and listening.

I love being a parent and I love spending time with my kids. I am sure that you love being with your kids too and you do not have to make the choice of whether to get things done or be a good parent. You can have the best of both worlds by maximizing your productivity with simple changes in your life that I’ve described above. Let me know if these tips worked for you and I am more than ready to hear about how you stay a productive parent.

Keep it balanced!

Image by Tiago Ribeiro

In life there are some days when it is difficult to concentrate on anything productive. Being a mom of eighteen-months-old twins does not give me a lot of opportunities for concentration because I constantly get distracted by dirty diapers, feeding routines, screaming, cleaning, cooking and a thousand of other things. In those moments my brain reminds me of an attic full of life-long-old stuff. And even though I know that there are some valuable things up there it gets completely impossible to find these things when I need them. This life has forced me to discover some ways that helped to clear my mind and find inspiration for essential tasks. I hope that these tips will be as useful to you as they are to me.

1. Get outside. Sunshine, fresh air and nature always do miracles for me. If you spend the whole day inside (and that’s exactly what most people do) then your body and your mind simply crave this freedom from the walls or cubicles, this unity with the outside world. Sitting on the porch, doing some yard work, sleeping in the hammock or going to the park – anything will work; just choose your favorite occupation.
2. Go for a walk. Walking provides benefits of being outside with physical activity. That’s the easiest way for me to be outside as I can always go for a walk with the babies and all three of us will have a great time together. Walking brings some magical piece and quiet into the mind and helps me to sort all my thoughts out.
3. Go running. According to the latest research running has been proven to stimulate the growth of new brain cells, increase mental sharpness and concentration. For me running is the best time to think and that’s when I get most of my inspiration.
4. Listen to some inspirational music. While you sit outside, walk or run it’s important to have the right soundtrack that will help your mind unclutter itself and make room for new thoughts. I like music that does not make me think about the words of the song. Some of my favorites are classical music (Mozart, Beethoven, Tchaikovsky, Vivaldi), modern instrumentals like Apocaliptica or foreign singers like Mylene Farmer (a French singer).
5. Exercise. It might seem that I am repeating myself but I just want to emphasize the importance of exercise in clearing your mind. If you cannot go for a walk or for a run then you can always workout for 10 or 15 minutes. All types of exercise stimulate blood circulation in your body and that is why it increases blood flow to your brain. Do sit-ups, push-ups, lunges, squats, whatever you like and whatever you can do at that moment. I personally like Yoga and Pilates because they promote mind and body balance and allow a person to concentrate on breathing and cleanse their mind through body movements.
6. Practice media detox. It’s always a good idea to live at least one or two days during the week without media clutter. Start with one evening without TV, social networking, web surfing, newspapers, email and even a cell phone. Enjoy some time with your family or give yourself some time to think without any interruptions and do nothing.
7. Change your diet. A lot of foods make your body and YOUR MIND lazy and it’s important to give your brain some foods that will stimulate its activity. Fatty fish like salmon, fresh berries, avocados, brightly colored vegetables and whole grains must be the base of the mind-friendly diet. Another factor is moderation as overeating often makes you tired, sleepy and slothful.
8. Take a bath or shower. If there is no time for anything else then a hot shower or bath can be a real life saver providing peace and quiet for the mind and body.
9. Get a massage. A massage releases tension in the muscles and brings your mind and body into balance. Getting a massage at a spa at least once a month is a good practice but if you do not have the time or money for it then you can always ask your significant other for a massage session. This session can grow into something further that would also be a good way to clear your mind and get inspired.
10. Watch your favorite inspirational movie or read your inspirational book. When I feel exhausted and completely out of balance I always watch my favorite movie Legally Blonde. Some people might think that it’s silly but they are not here to judge me and the most important is that it always helps.
11. Write it down (expressive writing). Whatever there is on your mind just write it down in any way that will be convenient for you. I personally prefer the old-fashioned notebook and my own hand writing. As soon as I write my thoughts or worries down they leave my mind and give me room for my next thought. You can start with a simple question like ‘What should I do?’ and keep writing down all the thoughts that come to your mind.
12. Drink a cup of coffee with a square of dark chocolate. I am not an avid coffee drinker and I can’t imagine my day and even a week without even a drop of it, but sometimes this magical brown liquid can perform real miracles for me. My favorite is black (without sugar or milk) strong Turkish coffee. Even a few drops of this drink energize my body and mind and a square of dark chocolate adds a little bit more pleasure to this ritual. It’s also believed that just a little bit of sugar and cocoa beans can sharpen your mind and make you more alert. This works wonders for me, but I do not practice it more that 2 times a week.

In order to write this article I used three tips mentioned above – a nice relaxing walk, expressive writing and a cup of coffee. I hope the effectiveness of these techniques talk for themselves. Clearing your mind for everyday tasks is not rocket science and it will help you find inspiration in every day routines, find new approaches to old problems and bring a little bit more balance into your life.

Keep it balanced!

“In general, for weight loss, exercise is pretty useless,” that’s the excerpt that sums up a huge 4-page article in the last issue of Time Magazine. Here are some key points that will shed some light on the modern outlook on exercise shared by Time.

1. Exercise is an obsolete technique that became popular in 80s-90s and that has nothing to do with weight loss.
2. Actually exercise will make you gain weight because it will trigger your hunger and make you almost double your caloric intake.
3. Running, Pilates, Yoga, weight-lifting, and any other more or less strenuous workout is useless and even dangerous for your health.
4. Our ancestors were not exercising and they were perfectly fine by being just active and they definitely didn’t suffer from obesity.
5. In spite of the popularity of exercise the rates of obesity are growing all over the world reaching a whopping 30% in the United States.
6. Exercise for weight loss is a fad that has become popular just recently and has no scientific proof or background.
7. The recent guidelines of the American College of Sports Medicine and the American Heart Association state that “to lose weight … 60 to 90 minutes of physical activity may be necessary (on most days of the week)”and that is unrealistic for any normal person trying to make his/her living.
8. “Self-control is like a muscle: it weakens each day after you use it. If you force yourself to jog for an hour, your self-regulatory capacity is proportionately enfeebled.” (a quote from the article)

After reading this you have no choice but give up all kinds of exercise and enjoy that extra crispy cream doughnut as a compensation for being fooled for a few decades and for sweating in vain on that tread mill. I am sure millions of people who read this article (and still are going to read it in the next few weeks) will use it as a perfect excuse to stop exercising because “if Time magazine devoted the whole front page to this matter then it must be true”. Sometimes raw logic and common sense make more sense than all kinds of studies and research held by science quacks that are ready to prove anything as long as they get their research money.

So here is why Time Magazine is wrong and why you should still use exercise for weight loss.

1. If exercise has nothing to do with weight loss then how could thousands of people lose weight by doing aerobics with Jane Fonda and Richard Simmons in the 80s, get almost super-model bodies by working out with Cindy Crawford in the 90s and go beyond any weight loss boundaries with kick-boxing, running, Zumba and whatever else that has been around in the past decade? Exercise became popular because it produced results. Look around you; I am sure you can find at least 5 people among your friends and neighbors who lost weight through exercise (you can count me in because I did). And now somebody is going to tell you that exercise does not work for weight loss and that it is a thing from the past? Ridiculous!
2. Exercise does not make you hungrier but a lot of overweight people have weak will power and they want to “compensate for the sufferings” they’ve just had (meaning exercise). If you are looking for excuses to eat more, then no exercise and no diet will make you lose weight. You must be consistent in your program and do not give in to any temptation. By the way, for many people exercise has a hunger-suppressing affect (that’s my case) but this affect has not been studied properly yet. (Maybe that will be in the next issue of Time magazine:-))
3. No matter what you are doing you must be using your brain to exercise safely. Your doctor can tell you what workouts are suitable for you and which ones are not. All people are different and what works for one can be a potential danger for another. Start any routine slowly, be consistent, do not overtrain and listen to your body and you will get only positive results from your exercise.
4. Our ancestors were MUCH MORE active then we are today. How many people today are carrying huge stone blocks or rocks to build their houses (modern equivalent: weight-lifting)? How many people walk for 4 or 5 hours a day, ride horses or run to catch a deer or a rabbit for supper? And how often do you have to dig a hundred-foot-deep well to get water for irrigation of your fields and for your personal needs? Well, there is no way that we can get the type of exercise that our ancestors got years before but we can duplicate most any of these exercises in our completely mechanized modern world.
5. The rates of obesity grow proportionally with the sizes of portions at the restaurants, long hours spent in front of the computer, TV or behind the wheel. People who exercise regularly do not get obese and that’s a fact.
6. If anybody says that there is not enough data proving that exercise is beneficial for weight loss then they probably do not know what Google is. Try to google “exercise for weight loss” and you will be overwhelmed with the amount of information that you will get. Here are just a few studies if you have some time to look through them:
   Exercise trumps diet for weight loss
   Study confirms: Don’t reward yourself for calories burned
   Modest exercise can prevent weight gain
   Exercise for maintaining weight
7. The recent guidelines of the American College of Sports Medicine and the American Heart Association state we need 60 to 90 minutes of MODERATE exercise a day to lose weight. Moderate exercise includes walking, gardening, going up and down the stairs, vacuuming the house and even washing the car. It’s absolutely realistic to be moderately active for 60-90 minutes every day while living a busy life in a modern society.
8. If self-control is a muscle then it should be only strengthened every time you use it. Do your legs weaken every day after you walk or run? Quite the opposite, they only get stronger. So does your self-control and will power. It might be tough at the beginning and you will be more likely to give in to some cravings or to some laziness but after just a few weeks that blueberry muffin won’t look that appealing after a strenuous workout at the gym.

Exercise is an important part of a weight loss program, no matter what hungry-for-money-and-sensation writers at Time magazine want to tell us. It is true that the best weight loss results are achieved through a combination of diet and exercise and none of these components should be undervalued in a modern society. We eat too much, we move too little, we are inactive sedentary individuals and we should not be told that exercise is useless.

Keep it balanced!

Photo by luiginter

Why do I want to be a better runner? I want to be healthy and stay young for many years. I want to be able to run with my girls in 20, 30, 40 and maybe even 50 years. I want to be a good example for my children and for people around me. I want to achieve goals that I’ve never dreamt of achieving before. Do you want to be a better runner? Then here are a few things you can try to make your running more efficient.

1. Exercise your legs. A lot of people are mistaken by thinking that running is all you need for strong legs. Actually running is possible only AFTER you have strong legs (otherwise injuries are guaranteed for you). The stronger your leg muscles are the faster you can run, the longer you can run and the safer you can run. What muscles are the most important? I was looking for an answer to this question and I didn’t find one because depending on the type of running you are doing (uphill, downhill, sprints, marathons) you will be using different groups of muscles. The best approach is to exercise all the groups of your leg muscles and if you feel that some muscles are weaker than the others then you should pay more attention to those muscles.

• According to a study at the Rocky Mountain University most inexperienced runners have weak hip flexors (inner thigh muscles and the front of the leg) and hip abductors (outer thigh).
• Bikers and triathlon participants have strong quadriceps (the front of the leg) and weak hamstrings (the back of the leg).
• Weak glutes (the main stabilizer muscles for running) are linked to lower back pain after running and hip joint problems.

2. Strong midsection. Researchers at Barry University found that runners with a strong midsection finished their 5-K 30 seconds faster than runners who didn’t add core workouts to their running routine. A strong midsection prevents over-rotation and arm swinging that slows you down. Core workouts also improve your running posture that helps you run more efficiently. Add a core workout every other day and the improvement in your running will be seen quickly!
3. Perfect your running posture. Most beginner runners face two problems: they either slouch their shoulders (yep, running the same way as they are sitting at their desks) or they run with a posterior pelvic tilt (sort of pushing the belly in front of them – this is especially common with women). Both of these poor running techniques are a result of weak torso muscles and eventually they will lead to injuries and back pains. (I have tried to show both of these techniques in the pictures below, but I am not the best artist, so sorry for that). Here is what you need to pay attention to while running:

• Shoulders are low and loose
• Your fists are not clenched and your forearms are not too tense
• Look at the horizon ahead of you, do not look down
• “Run tall”, do not slouch your shoulders
• The foot lands directly underneath your body (not in front of it)
• Land between your heel and midfoot
• For distance running: slight knee lift, quick leg turnover, short stride
• For speed running: high knee lift, long strides
• Do not pound
• Keep your knees slightly bent at all times
• Lean forward a little bit
  

  slouched shoulders

  posterior pelvic tilt

4. Drink coffee. For many years athletes were scared to death of coffee because it was considered to lead to dehydration (the last thing that you want during the run). The latest studies show that you need to drink about 5 cups of coffee to get dehydrated. Caffeine was linked to better performance (longer and faster runs) and faster recovery after runs (caffeinated drinks rebuild glycogen stores 66% faster than non-caffeinated carb-only drinks). By the way, if you want to lose weight then coffee also increases your metabolism that will help you burn more calories even after your run is over. (A java jolt may boost, not wreck, your workout) It is recommended to drink 1 cup of coffee 30 minutes before a workout. (Be sure to check with your doctor first to see if you should be drinking coffee before exercising. If you have any heart problems or high blood pressure you should probably skip this tip.)
   My experience: the last time I drank coffee before a run I managed to run 7 minutes more than I usually do. Hooray!
5. Stretching. If you have not heard about it yet (and I really doubt it) then stretching is essential for runners. It prevents injuries, keeps your muscles flexible and loosens them after and before the run. Apart from the regular before and after the run stretches add 1 or 2 Yoga workouts a week. You will be able to tell the difference very soon.
6. Include plyometric exercises in your workouts. Plyometrics increases force in your stride and the stronger you can push off the ground the easier each stride will be and the faster you will run. (Watch these Animated Plyometric Exercises)
7. Train your brain. When I run I usually constantly think about something to escape. Whether this is planning my day, thinking of a new post, planning supper or just day dreaming – my brain is always working. Running is the best problem solving time for me; however if something is bringing me down then my running suffers. Negative thoughts will put you in a poorer physiological state, make you tense and make your breathing shallower. If you feel blue then just try to let it go while you run and concentrate on your form and breathing.
8. Rest days. Days off are essential for runners. If you do not let your muscles rest then in two weeks your performance will start to suffer and your will be prone to overuse injury. You need to have at least 1 day of rest a week. Do easier workouts on these days (walking instead of running, Yoga, swimming, Pilates) or just enjoy some laziness!
9. Cross-training. Cross-training is as important as resting. Constant running brings imbalances into your body (leg muscles are overtrained, core and upper body muscles are relatively weak) and cross-training will help you correct these imbalances. Choose a workout that better suits you – cycling, weight-lifting, Yoga, Pilates, swimming – you name it.
10. Change your routine. If you are training for a marathon then add faster runs 1 or 2 times a week. Running faster teaches your body to process lactic acid better and it will make your marathon running easier. If you need to build up speed then add a few miles at a slower pace 1 or 2 times a week. It will build up your endurance and make your legs stronger.
11. Use treadmill. I personally prefer outdoor runs and consider running on a treadmill one of the most boring things in life. However on a treadmill I can try workouts that I would never dare to try outside because I know that I can always stop and just rest. I add intervals at higher speeds (10 was my maximum so far), add incline and resistance, and push my limits in every way possible (without going too crazy about it of course). Just try it and see what you can do!
12. Add music. I usually do not go on a run without my iPod Shuffle (it is my best running friend ever ) because music always pumps up my running. Researchers at the Brunel School of Sport and Education in England found that runners who listened to high-energy tracks exhibited 15% more endurance and were more eager to try hard workouts.
13. Tracking device. High-tech gear is not only an expensive toy for runners (though it is pretty cool) but it’s also a great way to monitor your progress and state. Just set a goal (your target heart rate for the entire workout, the maximum speed you would like to reach, goal time for 1 mile) and watch your results improve run after run.
14. Add Pilates. Okay, I am a little bit partial about this one But I firmly believe that Pilates helps me to be a better runner. Pilates exercises:

• build up core strength (you already know why you need it from #2),
• improve your posture that increases your lung capacity,
• teach you to breathe more efficiently,
• provide rest for your joints (no high impact exercises) and improve joint mobility,
• improve your balance (this is true for standing Pilates exercises).

15. Add Yoga. Yoga stretches will teach you to control and feel your body and most importantly they will loosen tight muscles in your legs that are a big source of injuries. Try this Yoga for Runners video, that’s the best one that I have found online.

I have tried most of these tips already but I am excited to add plyometric exercises into my routine and I am still waiting for the right moment to buy that running watch (actually, I think it can be a great present. That’s a hint for you, my dear ). Running helps me to find my way to balance in life and being a better runner will take me to that balance faster (I hope). I would really appreciate some feedback on what techniques you use to be a better runner and how they are working out for you.

Keep it balanced!

Further reading:

• Running every day keeps aging away: the most complete list of running benefits
• Injury-free running: Easy steps to prevent running injuries
• Pilates Benefits: 25 Reasons to Give Pilates a Try
• 11 reasons why exercising at home never works out and 11 ways how you can fix it

Beans are very tasty and filling at the same time. They are the kings and queens of vegetable protein. Rich in fiber, vitamins (vitamin C and folate) and minerals (calcium and potassium) they have an outstanding nutritional value combined with a delicious taste. Canned beans are super cheap and extremely easy to use but they might be a little too high in sodium so that is why I usually drain and rinse them before using them in any recipe. Some food companies now offer no salt added beans and this is the best healthy choice you can make. A lot of grocery stores have sales on them so it’s a good idea to buy 5-10 cans at once and save some money. I often use beans in different recipes but they can also be a great side-dish if you simply heat them and add a little bit of hot sauce. $1/can
Tomatoes whether they are fresh or canned can save any meal. Tomatoes are low in calories but rich in dietary fiber, Vitamin A and vitamin C and lycopene. A few years ago lycopene became very popular as it is considered to possess outstanding cancer-fighting properties. Lycopene can be better absorbed into the body from cooked tomatoes like tomato juice, ketchup, diced tomatoes and tomato paste. Fresh tomatoes are good in salads and canned tomatoes add a wonderful flavor to soups, spaghetti, pizzas and a dozen other dishes. When I buy canned tomatoes I go for the no salt added ones whenever possible. $1/14.5 oz can or $2-$3/1 lb
Brown rice is often overlooked on the supermarket shelves as we are more used to regular white rice. When we choose white rice over his brown brother we lose a ton of healthy nutrients like vitamins B1, B3 and B6, iron, manganese, phosphorus and we completely deprive ourselves of dietary fiber that is responsible for our good health and the feeling of being satisfied. When I use brown rice in a recipe that calls for white rice I usually add an extra ½ cup of water and extra 10-15 minutes of cook time.$2.69/28 oz
Whole-wheat pasta (spaghetti, shells, rotini, macaroni, and noodles – anything you like) as well as the brown rice described above is not often a guest in many households around the United States just because most people are not used to it. Whole-wheat products are excellent sources of fiber that protect against cancer, heart disease and type II diabetes. They also help with weight management and are essential for proper bowel function. Being rich in manganese and selenium whole-wheat pasta helps to boost the immune system and provides essential nutrients for bone building. Whole-grain products are a little bit more expensive than regular ones but they are also more filling so you will end up eating less than if you were eating regular white flour pasta. Different pastas can be used as a side or as a main dish, they make a perfect comfort food and can energize you even after the most exhausting day. $2.5/14.5 oz
Potatoes are one of my favorite foods. My husband once said that it’s one of those foods that you can hardly mess up because no matter what you do to them they are always good. I think that many people “abuse” potatoes by deep-frying them, smothering them in fat and cream and turning them into say-hello-to-heart-disease chips. Potatoes are a wonderful comfort food that despite common opinion are not bad for your diet and weight management. You just need to cook them right. These vegetables are high in vitamin C (I personally never thought of mashed potatoes as an alternative to an orange), potassium (responsible for water balance in the body and healthy blood pressure), vitamin B6 and fiber. Most of the nutrients are stored in the skin that we recklessly throw into the trash can. In order to get the best out of a potato I prefer to cook them with the skin without adding extra fats. Mashed potatoes can be healthy if you cook them with the skin and use skim milk or water instead of cream and butter. When you bake or roast potatoes you need to watch the amount of fats that you add to them. That includes olive oil, butter, cream, mayo, cheese and bacon. $4/3 lbs
Chicken breast is a great source of protein that is low in both cholesterol and saturated fat (if cooked properly of course). I personally prefer organic chicken breast because it tastes better and usually has less fat, but if it is too pricy then you can substitute it with regular chicken breasts (only don’t forget to cut off all the fat and skin if there is any before you cook it). Chicken is my best friend in the kitchen because it’s easy to fix and it’s a great source of animal protein. Organic – $10/lb, regular – $7/lb
Carrots as any other vegetable are natural sources of vitamins and minerals. Carrots are the richest source of vitamin A that help us maintain good vision and also protects us against free radicals. Carrots are good for almost anything that I fix in the kitchen, I add them to stir-fries and casseroles, use them in soups and stews, add them to salads and munch on them whenever I am hungry. $0.74/lb
Lean ground turkey is a good healthy alternative for red meat as limiting red meat consumption is very important for heart-healthy diet. I personally prefer the taste of turkey over the taste of beef but I guess most people won’t agree with me. I think that the best thing about turkey is that you can find 99% fat-free ground turkey that is very low in saturated fat and cholesterol – this is always my choice. One more good thing about turkey is that it’s cheaper than red meat, so my wallet wins together with my heart. $4.6/lb
Onions are used in so many recipes that I can’t even imagine my life without them. I would call onions the ultimate taste-booster because it can enhance the taste of almost any meal. Onions are rich in sulfur-containing compounds that are responsible for many health-promoting effects like lowering blood sugar, cholesterol and fighting cancer. One of the most famous effects of onions is their anti-inflammatory and anti-bacterial activity. The recent study published in the Journal of Agricultural and Food Chemistry suggests that onions also boost bone health and prevent osteoporosis. Onions are a must in my kitchen. $0.66/lb
Garlic is a close relative to onions but it offers many more health benefits. Promoting cardiovascular health, protecting against cancer and viruses, fighting free radicals and carcinogens as well as aiding in weight control, garlic is a whole pharmacy on its own. But even if I didn’t know about all these positive effects of garlic I would still value it for its taste. Garlic goes well with almost every meal starting with spaghetti and finishing with a steak. I always use fresh garlic just because it has a richer taste and it possesses all of the listed above health benefits. $0.25/oz
Frozen vegetables like broccoli, corn, bell peppers, and sweet peas. Vegetables are necessary for a healthy diet and each vegetable has its own benefits and its own unique taste. Using fresh veggies is always better but you can’t store them for a long time that is why frozen vegetables are always good to have. $2/lb
2% cheese bars like Cheddar, Colby, Monterey Jack or any other. I prefer 2% milk cheese because I watch my calories and cholesterol but you can use regular types too if they taste better to you. Buying cheese bars is cheaper than buying sliced or shredded cheese and you can use this cheese for anything: slice it for sandwiches, shred it for spaghetti or salad or cut it in cubes for quick snacks. A little bit of cheese can enhance the taste of practically any meal and give your dish a hearty flavor. Even though cheese is high in saturated fat it is still a very good source of calcium and protein. $3.79/8oz
Lettuce is one of the evening traditions in my house. Crispy green leaves with carrots and tomatoes are the best beginning of any meal. When it comes to choosing the best lettuce it’s always better to opt for dark green leaves like Romaine lettuce or spinach. These greens are high in folic acid, vitamin A, K and C but are extremely low in calories. The combination of nutrients in lettuce is responsible for its cholesterol lowering activities that make it a heart-healthy food. $2/each

The thirteen products that I mentioned above are my best friends in the kitchen. No matter if I have 10 minutes or a few hours to fix a meal I can always create something interesting and healthy for my family using these ingredients. If you are wondering what you can do with these foods then you are welcome to check out Healthy Meals on a Budget – Week 1 to pick up a few healthy supper ideas.

Keep it balanced!

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Running is one of the most popular types of fitness in the US and even still a lot of people doubt if running is really for them. If you are an avid runner then I am happy to give you 13 terrific reasons to encourage you to run and if you have never tried to run before then now you can find 13 important reasons why you should start running immediately.

For many years of my life I was not a big fan of running. I grew up in Ukraine and the way of life there is quite different from life in the United States. There are not many facilities for running (running just outside is not very popular and not very convenient either) and people in general have the attitude: “Where do you run?” “ Why do you run?” “ Only rabbits and horses run.”

When I was in school I hated PE lessons (who would believe it now?) though I always was a slim girl without any health problems. The thing that I hated the most about those lessons was running: every quarter we had to pass several tests: running 60 m (66 yards), 100 m (109 yards), 200 (219 yards) m and 2 km (1.3 miles). I could hardly get a C for the first three types of running but I was one of the best when I had to run 1.3 miles. The fact that running spoiled my grades in school made this sport the most hated one for me and of course running spelled doom.
After I finished school and entered the university I faced the problem of extra weight and this extra weight brought running back into my life. I started running several days a week at our city stadium (I am still talking about Ukraine) but it was more because of necessity than because of pleasure. Today I live in the US and I love running. I try to run for 20-30 minutes 5 days a week and in the future my aim is 40-50 minutes 5 days a week.
I try to follow all health related news and sometimes I find some really amazing facts about simple things like running for example. So here are a few amazing facts about running that will most likely have you going for a jog as soon as you finish reading this article:

1. Recent research showed that running is linked to the growth of brain cells and can decrease memory loss in elderly people and delay the onset or progression of some neurodegenerative diseases (e.g. Alzheimer’s disease) -The Human Brain – Exercise.
2. Another study found that jogging helped to increase mental sharpness, so if you are getting ready for an exam then don’t forget to run regularly for at least 2 months before the test. The research was performed in Japan, Nihon Fukushi University in Handa and it involved 7 healthy young people. If you want to read the exact results of this research then please read: Jogging may make you smarter.
3. According to Mayo Clinic running can ease symptoms of depression and anxiety if you perform it regularly. Runners are also less likely to get stressed in life.
4. Regular running strengthens bones and in such a way it helps to prevent osteoporosis in women and the earlier you start it the more beneficial it will be for you. Running also strengthens muscles so it prevents muscle and bone loss that often occur with age in men and women. Osteoporosis : Prevention
5. One of the most well-known facts is that running is a great cardio-vascular exercise that will keep your heart strong and healthy for many-many years. Jogging reduces the risk of heart attack by strengthening the heart and lowering blood pressure.
6. Running prevents and helps fight the early stages of dangerous diseases such as diabetes, breast cancer and hypertension. Doctors often prescribe running to patients with a high risk of these types of diseases.
7. Running makes you happier due to the fact that when your run hormones known as endorphins are released in your body that create a sense of euphoria that is also known as ‘runner’s high’.
8. Running burns calories so it’s a great way to lose extra weight.
9. Regular running has amazing anti-aging benefits. Besides all the factors that have already been mentioned running proved to reduce risks of fatal diseases in elderly people by 50% and it increased the quality of life by 16 years. More detailed results of the research at Stanford University Medical Center can be found in Anti-Aging benefits of Running
10. Running does not kill your joints. If you stayed away from running just because you thought that it would ruin your joints then you can forget about this excuse and put on your running shoes immediately. Recent research showed that people who ran regularly and who didn’t run had the same risks of developing osteoarthritis. In fact osteoarthritis often occurs in overweight people and avid runners definitely do not have problems with being overweight. Results of the research can be found in The Benefits of Running. Running makes us well-oiled machines – ankles, knees, and hips included You can also check out my new article Injury-free running: Easy steps to prevent running injuries
11. Running increases your self-esteem. Some people become more self-confident when they set a goal and then accomplish it (run a marathon, run 6 miles every day etc.) but running gives people an inner sense of confidence regardless.
12. Running improves coordination and makes you more alert. This is especially true if you are doing trail-running. I can also add that running is the shortest way to get a knock-out set of legs. In order to see even greater results don’t forget to do some stretching before and after your jog. I like Yoga and I found a really great article Yoga for Runners with an awesome video that is worth checking out.
13. If you want to discover something new in your sexual life with your partner then try to run before your intimate moments and you will enjoy greater excitement and much stronger orgasm with your partner. Male runners seem to have the sexual prowess of men two to five years younger, it found. Vigorous exercise, combined with lifestyle factors such as diet and not smoking, can improve a man’s sexual state by up to 10 years and decrease risks of impotence. Complete report can be found in Running can make you a sex-god: study

I hope you do not have any more doubts about whether to run or not. Now it is time to get your running shoes on and start moving.
Keep it balanced!

P.S. Feel free to check out the second part of this post that will tell you how to run safely and injury-free – Injury-free running: Easy steps to prevent running injuries

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