Archive for the 'Physical' Category

Dec 31

The Power of Less

Emotional, Financial, Mental, Physical Jason Mitchener 1 Comment »

Welcome back!

One of my favorite blogs to read is Zen Habits by Leo Babauta. Leo writes about many of the same subjects I do here on Forward Habit but in his own unique way. I don’t consider him a competitor, but another source that can help you attain your personal development goals.

Leo just released his book The Power of Less which teaches us how to simplify our lives so that we have more time (and money!) to focus on the things that are really important to us. In our ever-evolving world, it can be too easy to get caught up in the busy-ness and complexity of life. Leo’s book looks like a good aid to help declutter our lives both physically and emotionally.

I will post an in-depth review of Leo’s book the Power of Less in the coming weeks, but for now you can check it out on Amazon here:

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Aug 19

Causes and Effects of Worrying

Emotional, Food, Mental, Physical, Spiritual, Tech Tips Jason Mitchener No Comments »

Worrying
(Photo by Dawn Ashley)

There is nothing that wastes the body like worry, and one who has any faith in God should be ashamed to worry about anything whatsoever. - Mahatma Gandhi

Worry is something we have all dealt with in our lives. Our worries can be small or large. They can last for a few moments or for a few decades. If not controlled, worrying can have serious consequences on our health.

What are some of the common causes of worrying?

  • Job issues
  • Relationships
  • Finances
  • Health

What are the negative health effects of worrying?

  • High blood pressure
  • Weakened immune system
  • Stress hormones causing strain on the heart
  • Increased muscle tension
  • Headaches
  • Stomach issues including ulcers
  • Sleep disorders
  • Obesity or conversely loss of appetite
  • Possible shorter life span

With all the health dangers of worrying, it is vitally important to learn how to stop worrying. Further blog posts will show you ways to stop worrying. So stay tuned …

How has worrying affected you?

Forward Habit’s series on worrying:

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Jul 31

Pick Your Own Berries, Fruits, and Vegetables

Financial, Food, Physical Jason Mitchener 2 Comments »


(Photo by bisquit)

When I was a teenager, I visited my grandma in Indiana. One day, she took me out to a local farm to pick blueberries. It was a lot of fun and somehow the blueberries tasted better, perhaps because I picked them.

A lot of farms and orchards allow you to pick your own fruits and vegetables. It can be a great family activity. Parents can burn some calories. Kids can get worn out for an afternoon nap (a parent’s dream). City kids can learn where fruits and vegetables actually come from. And everyone can get some of the nutrients that can be lost in transportation and processing.

This site lists farms and orchards across the country that allow you to pick your own:
http://www.pickyourown.org/statelist.htm#statelist

And for our international friends, farms and orchards in Canada, the U.K., Australia and New Zealand are also included. The listings on the site can be sparse or very detailed.

Some picking tips:

  • Call ahead to make sure the berries, fruits, or vegetables you want to pick are available
  • Bring your own containers
  • Wear sunscreen and a wide-brimmed hat
  • Bring water and snacks

So do you have any berry picking stories? If so, please share them in the comments.

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Jul 27

How to Save Money on Gas and Lose Weight at the Same Time

Financial, Physical Jason Mitchener 1 Comment »


(Photo by daviddesign)

Gas prices have gone down a little recently, but here in Phoenix gas is still near $4.00 per gallon. That’s a lot of money, especially considering a year ago gas cost around $2.75 per gallon here. With gas prices still high, it pays to look into alternatives to driving.

One alternative to driving is obviously walking. Not only will walking help you save on gas, but it will also help you lose weight. But is your neighborhood “walkable”? Are there enough stores, restaurants, schools, parks, etc. nearby enough to walk?

WalkScore.com

The web site Walk Score is a great way to find out if your neighborhood is “walkable.” Input your address and Walk Score uses Google Maps data to determine what amenities are within walking distance. Not only does the web site list these amenities, their distances, and their addresses, but it also gives you an overall Walk Score. If an amenity is within .25 miles, the maximum number of points is given. If an amenity is over 1 mile, no points are given. The amenity categories are totaled and your address receives a score from 0 (stick to your car) to 100 (totally walkable).

What amenity categories are included?

  • Grocery Stores
  • Restaurants
  • Coffee Shops
  • Bars
  • Movie Theaters
  • Schools
  • Parks
  • Libraries
  • Bookstores
  • Fitness
  • Drugstores
  • Hardware Stores
  • Clothing & Music

When I input my own address, I get a Walk Score of 68 or Somewhat Walkable. It turns out I have quite a few amenities within walking distance. The categories that I don’t have nearby are movie theaters, fitness, and clothing & music.

One cool thing about Walk Score is I discovered some amenities that I didn’t know existed. I ran Walk Score last night and it listed an El Pollo Loco restaurant (great Mexican-grilled chicken) only .16 miles away from me. Looking at the address, I realized it was where the old Del Taco had been. I also discovered some Mexican grocery stores I didn’t know about.

Some Drawbacks to WalkScore.com

First, Walk Score currently only works for addresses in the United States, Canada, and the UK (with Canada and the UK being less accurate). Second, there are certain factors that Walk Score’s algorithm doesn’t take into account that also help determine if your neighborhood is really “walkable.”

  • How much crime is there?
  • Are streets well-lit?
  • Is the street design safe?
  • Do freeways or bodies of water block your access?
  • Are there too many hills?
  • What’s the weather like?

For me, Phoenix is extremely hot in the summer, so Fry’s Marketplace may only be half a mile away but few people are going to walk there in July.

Other Alternatives

Besides walking, you may consider riding a bicycle. Check craigslist for some good deals on used bicycles. My friend Steven uses a skateboard to get to many places.

So is your neighborhood “walkable”?

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Jul 26

10 Basic Spices and Herbs That Will Enliven Your Food, Save You Money, and Keep You Healthy

Financial, Food, Physical Jason Mitchener 1 Comment »


(Photo by theatricalAL 03)

Because the care center where I live has to cater to the varied tastes (and dietary restrictions) of over a hundred residents, the food they serve here is often bland. Quite often, I found myself looking at what was on my tray and then immediately getting on the Papa John’s web site to order hot wings. Each month, I was spending between $50 and $100 on takeout and that was just for me.

Finally, I decided something needed to be done to curb my takeout food spending but still be able to enjoy food that wasn’t so bland. My solution was to buy a handful of spices and herbs that I could add to the food I got on my care center tray. Now that my food is tastier, I “eat in” more often and save money.

By adding spices and herbs to your meals, you can also save money because “eating in” will taste so much better. Spices and herbs can also keep you healthy.

Below are ten basic spices and herbs that will enliven your food …

1. Peppercorns

Technically, peppercorns are the fruit of a flowering vine. Besides the common black variety, they are also available in white, red/pink, and green. Although ground black pepper does come on my tray in a small packet, I much prefer grinding my own peppercorns with a pepper mill. Pepper mills come in all shapes, sizes, and prices, but a basic one can usually be purchased for under $20. This may seem like a lot, but pepper mills can be used for years and the taste difference between pre-ground pepper and grinding your own peppercorns is significant.

I use peppercorns on just about everything … meat, fish, salads, potatoes, vegetables. With most pepper mills, you can also vary the coarseness of the ground pepper. I prefer mine fairly coarse.

2. Garlic Powder

For most people, I would suggest using fresh garlic, but garlic powder suits my particular needs. I mostly use the garlic powder by sprinkling it on my bread. Those that cook can also use it in Italian dishes. Not only does garlic taste great, but it is also a fantastic part of a heart-healthy diet. Of course, to maintain good friendships, please brush your teeth after a garlic-flavored meal.

3. Cayenne (or Red) Pepper

I live in the Southwest, so I have been using cayenne pepper for years. I sprinkle it on my Mexican food and in my chili. I also sprinkle a little cayenne pepper on my vegetables. Yes you read that correctly … my vegetables. I have to admit I’m not a big vegetable person, but with a little bit of heat from the cayenne pepper, I’m willing to eat my vegetables. Cayenne also helps with circulation and is a powerful antioxidant.

4. Cinnamon

Cinnamon is a spice cultivated from the bark of cinnamon trees. Interestingly, the powdered cinnamon most common in the United States actually comes from a similar plant called cassia. I am most likely to use cinnamon in my oatmeal or on toast. Others would also use it to bake desserts or in hot cocoa or tea. Cinnamon is high in antioxidants and studies show it may be beneficial to people with type II diabetes.

5. Oregano

Oregano is an herb used in many Italian and Greek dishes. In fact, with basil, it is often what characterizes the uniquely Italian flavor. Like many of the spices and herbs, oregano is high in antioxidant activity.

6. Basil

Like oregano, basil is often used in Italian dishes and is high in antioxidant activity. Basil is best used fresh and is often not added to cooking until the last moment because cooking quickly destroys the flavor.

7. Rosemary

Rosemary is an herb used in Mediterranean cuisine. Using Rosemary for chicken is also popular. Rosemary is high in iron, calcium, and Vitamin B6.

8. Paprika

Paprika is a peppery spice without the heat. It can be used to flavor goulash, chicken, or fish. Paprika is very high in Vitamin C.

9. Thyme

Thyme is an herb often found in French, Greek, Italian, Lebanese, Persian, Spanish, and Turkish cuisines. It can be used for meats, soups, and stews. Thyme is high in iron.

10. Nutmeg

Nutmeg is a spice mostly used in desserts and breads. It can be a flavorful addition to French toast.

What’s in your spice rack?

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Jul 19

Laugh Yourself to Good Health

Emotional, Mental, Physical Jason Mitchener 10 Comments »

Laughter
(Image by apdk)

In high school, I was on the mock trial team, where we got court case cases and pretended we were lawyers and witnesses. During practice one afternoon, my friend Crystal pushed my wheelchair up to the front of the classroom so I could cross-examine a witness. She made a turn too sharp and too fast, dumping me on the floor. Our lawyer coach immediately asked, “Would you like help up?” I crossed my hands behind my head and answered, “Nope. I’m comfortable down here.” The whole room of people started cracking up.

I learned from an early age that humor helps ease uncomfortable situations. By making a joke, I saved my friend Crystal and myself from embarrassment. Our laughter helped us stay emotionally healthy.

Emotional/Mental Health Benefits of Laughter

Laughter has many emotional and mental health benefits including …

  • Reducing stress
  • Lowering anxiety
  • Improving our disposition
  • Reducing tension
  • Enhancing our ability to connect with others
  • Replacing distressing emotions with pleasurable feelings
  • Increasing energy

Physical Health Benefits of Laughter

Laughter also has many physical health benefits including …

  • Lowering blood pressure
  • Decreasing stress hormones
  • Increasing infection-fighting antibodies
  • Protecting the heart
  • Giving the body a workout
  • Improving brain function

Increasing Our Laughter

So now that you know the health benefits of laughter, how can you increase the amount of laughter in your life? Here are some ideas ..

How about you? What makes you laugh?

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