Healthy Eats on the Cheap, Inspired by College Grads

Each summer, a new collection of freshly minted college graduates enters the workforce. They move their futons out of campus housing or coveted off-campus apartments, shed their school-issued I.D. cards, which no longer provide easy access to food, photocopies, and laundry facilities, and experience an about-face with reality. It's an exhilarating transition and a tad shocking-- especially from a financial standpoint.

Of this humble period in our lives, I'll never forget my friend and fellow yoga teacher, Karen, recounting with more than a little nostalgia, "You're so broke, and you don't care! You're sitting on the floor, eating a can of tuna for dinner, and it's awesome because it's your apartment and you bought that can of tuna."

Well said.

Nevertheless, all the independence in the world doesn't negate the fact that being strapped for cash is challenging-- whether you're a recent college grad or anyone else grappling with this rickety economy . . . Show of hands? Tight budgets force us to scrutinize our spending habits and forgo certain things; however, healthy and speedy meals need not be among them.

With the help of OmGal.com's favorite member of the class of 2010, Erin the Intern, I've compiled three quick recipes, inspired by campus favorites including pizza, fried rice, and ice cream, which scrimp on cost and time like their takeout counterparts, but not nutrition.

Original Dish: Pizza

Time: Whenever the delivery guy gets there.

Cost: $13.50 (1 large, thin crust pizza with 1 non-meat topping).

Om Gal Upgrade: Tortilla Pizza with Veggies

Time: Depends how crispy you like it.

Cost: $11.28 (with plenty of leftover ingredients for later).

After college, I went on a pizza hiatus and just regained my appreciation for it last year, while in training for the Boston Marathon. Ask my Thursday night training partners. On certain nights, I was fueled solely by the promise of pizza afterward. We joked that I should have worn a shirt that read: Will Run for Pizza.

This healthier variation comes from Meghan Telpner at Making Love in the Kitchen. Her recipe features many more vegetables, which I highly recommend; yet, for the sake of cost, I chose only a few key ingredients here:

• Organic tortilla ($2.50 for a 10-pack)
• Organic tomato & basil sauce ($3.00 for jar of Newman's Own)
• 1 small jar artichoke hearts ($1.79)
• Organic baby spinach, ($3.99)

Healthy How-To: Assemble the ingredients as shown above. Sprinkle with pepper. Pop in the oven. Cook at 300 degrees, until crisp.

Original Dish: Fried Rice

Time: 20-minutes to an hour for delivery

Cost: $7.70

Om Gal Upgrade: Quinoa Goes to China

Time: 20-25 minutes.

Cost: $3.64 (or $7.28 for double the serving size).

Ingredients:

• Quinoa (2 cups uncooked), $5.29
• 2 organic eggs (scrambled), less than $1.00
• 1 small can water chestnuts, .99
• Soy sauce

Healthy How-To: The most protein-rich grain on the planet, substituting quinoa for rice instantly makes this dish more nutritious. While your quinoa is cooking, lightly scramble two eggs. Add the eggs to the fully-cooked quinoa, along with some water chestnuts (drained). Flavor with soy sauce. Do a victory lap around the kitchen at your new found culinary skills. Next stop: Iron Chef.

Original Dish: Vanilla Frozen Yogurt with Rainbow Sprinkles

Time: Depends how long the line & how hot the weather.

Cost: $3.75

Om Gal Upgrade: Yogi Approved Yogurt & Berries

Time: Just long enough to locate a clean spoon.

Cost: $3.25 ($6.50/2 servings, estimate)

Ingredients:

• All Natural Tart Yogurt ($3.50)
• Frozen fruit ($3.00, use the leftovers for a breakfast smoothie!).

Healthy How-To: You don't need a diploma to figure out this one. Buy a tart yogurt with as few ingredients as possible and add some frozen fruit. I dig Haagen Dazs, which isn't cheap; however, it still beats out most to-go counter options. Plus, even the most frugal guys and gals splurge on occasion. Why not make it on a scrumptious, summer dessert?

*Please note: Prices vary depending on grocer, location, season, etc.

Reader Query: Pre-Workout Breakfast

One reader can't stomach breakfast before working out. Om Gal loves breakfast! Here are some stomach-soothing, workout-fueling tips. Readers, please add your own!

Hi,

Love the blog! With great apprehension, I realize I must become a morning workout person. In the past this usually meant a couple of dedicated mornings followed by a "sleeping in" day as a reward . . . followed by, well, more sleeping-in days . . . But now that I have a busy preschooler to take care of, the afternoon/evening workouts just don't fit in the schedule and my body is starting to reflect that! A major stumbling block for a morning workout has always been food. Food has absolutely no interest for me first thing in the morning, but with nothing in my stomach, my workout doesn't get too far. Any suggestions for a morning snack that won't repulse and will give me a little energy boost until I can have a better breakfast?

Thanks,

Carolyn

Hi Carolyn:

BRAVO to you for making the adjustment in your schedule to fit in exercise, especially when you would prefer to be doing other things, like sleeping. I can relate. I workout in the early a.m. only out of necessity. Otherwise, I, too, would rather be snoozing while saving my yoga practice, run, or gym session for the evening.

Proper nutrition is imperative for energy during the day and particularly during periods of physical exertion, and the old adage holds true that breakfast is the most important meal. However, you don't need to make yourself nauseous before a morning workout by eating when you're not jazzed by the idea of food. A small snack should suffice until you can eat a substantial post-workout meal. One helpful tip might be to pay closer attention to your dinner the night before. If it's hearty enough, with plenty of carbs and protein, you'll have some extra fuel to burn in the morning.

Here are a few more non-nauseating tips to try:

• Bar low energy from your workouts. Energy bars have come a looooong way from their original cardboard-tasting brethren, and now, many brands make smaller, snack-friendly sizes, such as Clif and Luna. Perhaps test-drive a few flavors in the afternoon (this taste test could be fun for your pre-schooler too) so that your stomach is more likely to cooperate in its sensitive, morning state.
• Shake things up. Shakes and smoothies are an easy way to get necessary nutrients. Like bars, several come in smaller, more chuggable or portable sizes. Muscle Milk, for example, makes a Light version in a juice box size that you might enjoy. If you can manage juice (though for some it's too acidic), Odwalla and Naked make mini products, perfect for grabbing on-the-go and combining with a piece of whole grain toast and nut butter, banana, or a scoop of granola. YogaEarth is a new line of products mixed with water or juice [disclosure: I'm on the board] that provide potent nutrients and sustained energy. For you, I would recommend Balance before a workout.
• Switch your milk. Rice or soy milk could make cereal more palatable. During marathon training, I found that my own sensitive stomach fared best on rice milk and Grape-Nuts before a long training run.
• Redefine breakfast. For some, the unappealing part of breakfast food is the "breakfast." If so, branch out to foods not traditionally eaten for breakfast. This is daring for a tender tummy (so if simply reading this point makes you cringe then you have your answer), but you might give it a try. For example, I sometimes love miso soup and rice for breakfast.
• Trick yourself with a treat. Endurance athletes know well the stomach-churning affects of eating right before a workout or while working out, which is why there's a whole category of foods made to taste like sweet treats while being easy to digest. Sport Beans, Clif Shot Blocks, and Honey Stinger Chews (added bonus: Stingers are organic) pack a good dose of energy without upsetting intestines. Remember: these options do not constitute breakfast, but they could tide you over till your post-fitness feast.

I would venture to guess that the awesome and active readers of OmGal.com also have some suggestions. Many are skilled yogis, elite athletes, and topnotch nutrition experts in their own right.

Friends: tell us your favorite pre-workout or yoga meals?

2010 is 30% Complete . . . Time to Revisit Your Goals

2010 is 30% complete, which means it's a great time to re-evaluate, recommit, or re-energize your goals. The following Ten Healthy Things To Do in 2010 might be a helpful place to start. The original post appeared here and contains additional photos. How are you faring so far with the goals you set earlier this year? What are the major challenges? Tell us about your triumphs. Add your own inspiring suggestions to the top 10 list below.

1). New Year; new asana. If you want to broaden your understanding of yoga, try a new style this year. If you're a dedicated ashtangi, drop into a Restorative, Yin, or Kripalu class. Worship at the sweaty throne of Bikram? Refine your alignment in Iyengar. Love the fast pace of Baptiste or Vinyasa? Experiment with longer holds in Forrest yoga, greater emphasis on philosophy with Jivamukti, or heart-centered intention in Anusara. The purpose of practicing yoga is to evoke balance in our lives, thus it's important to inspire balance by including some variety in our practice.

2). Less reality TV; more reality. Look, I don't want to be a downer, but too much TV over-stimulates your brain (especially before bed), fattens your ass, saps your creativity, and erodes the personal, one-on-one relationships with real people that matter in your life. This year, watch the shows that inspire and entertain you, but cool it with the incessant background noise, relentless channel surfing, and late-night brain drain.

3). Forgive someone. Speaking of real people . . . They make mistakes. Big ones. Hurtful ones. Unforgivable ones. Forgive them anyway. Besides being the compassionate thing to do, it's crucial to your health. The anger we feel toward others, if allowed to fester, pollutes our thoughts, and as the Buddha once explained, "All that we are is a result of what we have thought."

4). Make this your mantra: Eat whole foods. You can eat at the grocery chain Whole Foods too, if you like, but that's not what I mean here. Whole foods are characterized by being as close to their natural, original states as possible. Skip the latest diets, swearing off carbs, and counting calories. Eat real food; think about where it came from; know how it got to your plate. Savor each bite. Eating mindfully will change your life and your body. Promise.

5). Get thee to Goodwill. Most of us have too much stuff. Get rid of what you don't need; give it to someone who does. It's a wonderful way to create space, physically and psychologically.

6). Turn your world upside down. If you only do one yoga pose all year, make it an inversion. If you're familiar with uttanasa, viparita karani, shoulder stand, and downward dog (your head is below your heart in all of these poses, directing fresh blood to your brain), perhaps set an intention to learn more advanced poses such as headstand, forearm stand, or handstand. These potent postures provide immediate shifts in perspective and are among the most effective asanas you can perform.

7). Get acquainted with karma. Making resolutions to be a better person in the coming year are nice, but they don't mean squat until you take action. The word karma actually translates to mean "action." To that end, good actions beget good actions and negative ones do the opposite. If this is the year you plan to take action in your community, help others in need, or volunteer for a cause in which you believe, quit talking about it. Find your focus, and take action.

8). Skip town. Taking a mental holiday need not be expensive or time-consuming, but it's important to get a change of scenery on occasion. Maybe you spend a weekend in the mountains, drive to the beach for a day, or simply take a walk in a different part of town. Experiencing new places and people keeps us young.

9). Write it down. No matter what your goals are, you are more likely to achieve them if you write them down. Trying to lose weight? Keep a food diary. Need to get your personal finances in order? Write down everything on which you spend money over the course of a month, then strategize where you can make improvements. Hoping to cultivate a better relationship with someone special? Send them a hand-written, heartfelt note. Writing things down allows us to see the truth in black and white, and that is the most powerful step toward change.

10). Meditate. It always helps. It never hurts. It costs nothing. It improves everything.

Issues Weighing on a Yogi's Mind

From my earliest days as a yoga teacher in health clubs in the early aughts, I became accustom to fielding questions from students after class. Typically, they went something like this:

Why does this hurt when I do that?

Why do I sweat so much?

Why can't I do wheel?

What does namaste mean?

Why are my handstrings so tight?

Is it OK to do yoga if I have my period?

How do I practice yoga on my own, at home?

Why do I hate half pigeon?

I came to enjoy and anticipate these questions and many others. I loved how eager my students were to learn and the feeling of sharing helpful hints to make their practices more pleasant and productive. If I didn't know an answer, I researched it so that I could offer better information in class the following week or the next time someone asked.

Then, the oddest thing happened. A very simple question stumped me.

What do you eat? The question came from an earnest 20-something female student.


Huh. Did she mean for breakfast? I wracked my brain . . . A massive smoothie and a granola bar en route to class I recalled. After my marathon teaching stint that morning (two classes in two different locations with a 40-minute walk in between), I planned to meet a pal for a Thai lunch on Newbury Street, where we'd share my all-time-fav fresh rolls, and I would likely order a bowl of tofu, vegetables, and noodles the size of my head. Is that what she meant? Did I get the answer right . . . What do I win?

I searched the woman's face for some hint of information. What. Do. I. Eat. Why was this so perplexing? And, why is it interesting to her? Then it hit me: she probably wants to become a vegetarian! I talked about ahimsa in class today, and she's curious about how to put that guiding yogic principle into practice as it relates to her diet. I was thrilled to help, albeit a tad sheepish. Predominantly vegetarian since the age of 9, I'd recently wandered into exceedingly pescetarian territory. I worried the vegetarian police might be lurking and not wanting to mislead, I copped:


Um, well, I'm mostly vegetarian, but lately I've been eating dairy and even some fish . . . energetically that seems to work better for my body. Ultimately, I think people need to make mindful choices that work best for themselves . . .

I trailed off upon noticing the boredom that swept over my student's face. This was not the response she was seeking.

No, I mean, what kind of diet are you on, she clarified. Admittedly, I bristled at the word. Diet? I don't know, the eat-when-you're-hungry diet?

It was the age of Atkins, and I wanted as much distance from that sort of harebrained, extremist nutritional nonsense as possible. (Sure, eat a bacon double cheeseburger sans the bun, but don't have a piece of fresh melon because there's too much sugar or carbs or whatever? WTF!). Having only recently graduated from college in the debutante filled south and previously boarding school in New England, pressure-filled environments where eating issues among impressionable women can run rampant, I knew all too well the sensitivity of situations wherein one woman (intentionally or unintentionally) pedals her eating habits, insecurities, or beliefs upon others. I can't remember precisely how I answered my student's hunger for dietary advice, but hopefully, it included something like this:

Yoga helps us appreciate our bodies as being vehicles of the spirit. We learn to practice compassion toward our bodies and feel present within our own skin. It's certainly possible to lose weight by doing yoga, through the exertion of asana practice but more likely by making mindful lifestyle choices, including what to eat and when. If we're present in our bodies, tuned into our emotions, and thinking clearly with the help of yoga and meditation, then suddenly, eating a pint of Chunky Monkey ice cream after a bad day doesn't make much sense. It doesn't make your boss more bearable, absolve your parking tickets, or fix your relationships, does it? That's not a diet, merely awareness.


But more than likely I cracked an awkward joke and recommended lots of vegetables. Some eight years after grappling with a student who hoped to learn the magic bullet of weight loss through a yoga lifestyle, I still feel uneasy when I hear students and teachers promoting and evangelizing specific diets, nutrition regimens, detoxes, cleanses, fasts, and so on. It's not that I don't think they can be done safely and have myriad benefits, it's just that I worry about the intentions behind anything so rigid or absolute as not eating whole categories of foods, permanently swearing off meals cooked above a certain temperature, or subsisting on liquids for multiple days. Instead, I prefer the simple advice of the likes of Michael Pollan, author of In Defense of Food, "Eat food. Not too much. Mostly plants." Or, my mom, "Don't eat just because you're bored." Or, my own initial instincts, "Eat when you're hungry." What do you think?


Have you experienced any of these feelings in conjunction with your yoga practice? Have you ever worried that students or teachers around you were being motivated by unhealthy intentions? Do you think yoga studios and/or teachers should attempt to influence students' eating habits? Please share your thoughts by commenting. As always, I am grateful for your willingness to share.

Reader Query: Healthy Restaurant Recommendations in Boston

Do you have any restaurant recommendations in the area for a healthy but festive meal to celebrate an upcoming birthday?

Do I ever! I'm assuming the area to which you're referring is my area, Boston? I've logged the most culinary miles here and would recommend the following eateries for healthy and festive cuisine. (But, if you're ever in NYC, you must try Dirt Candy; wouldn't you agree, Dish Gal?).

Grezzo: This exclusively vegan, raw, upscale restaurant in Boston's North End serves uber flavorful, intricate, and healthy dishes (never cooked above 112 degrees), which means your organically-inclined pals will be in their glory; however, a menu filled with conventional items in quotation marks, signaling raw reinterpretations of "pepperoni" pizza and "lasagna," might elicit a few eye-rolls from your carnivorous co-ed brother who really just wants some pepperoni pizza or lasagna (hold the quotation marks, please). The dining room is also small, so this spot is best suited for an intimate group of selective eaters who will surely oooo and aaahhh over the artful preparation of food that's filled with life force.

Tangierino: This Charlestown gem just might be my standout dining experience of 2009. A Moroccan restaurant with a robust menu, Bedouin tent vibe; strolling belly dancers on the weekends; and an unforgettable 7 vegetable couscous dish, this exotic eatery scores high on the celebration scale. It's perfect for toasting a birthday or other special occasion, particularly if you call in advance and book one of the canopied seating areas.

Myers + Chang: If you roll with foodies, hipsters, South End denizens, indie types, or all of the above, Myers + Chang is your hot spot of choice. It's low on pretense and high on fabulous fun, not to mention wake-up-your-taste-buds flavor. I had a soup there more than a year ago that I still have dreams about. No really, I DREAM about it. It's worth noting that Myers + Chang is not inherently healthy, but you can make healthy choices there (including vegetarian and nut-free if needed). The menu's small-plate approach also keeps portion sizes in check, provided you don't over-order.

Oleana: Two yoga teachers went out to dinner this summer . . . One yoga teacher was celebrating a milestone birthday (that's me). The other yoga teacher knew just where to go. The vegetarian tasting menu for two at Oleana in Cambridge, on the patio, was the recipe for my perfect birthday celebration. Please feel free to replicate-- except the patio, of course. Far too chilly for that. Otherwise, go ahead; steal my birthday dinner; I won't tell!

East Coast Grill: For pescetarian pals, East Coast Grill is a hip choice with plenty of healthy options and a cool, low-key vibe. Just be sure not to show up unawares on Hell Night, a spicy food throwdown that attracts droves of chilly Bostonians who eat blazing hot chilies et al to heat up on a cold winter's night.

Kashmir: Among the most vegetarian-friendly cuisines is Indian food, and Kashmir, located on Newbury Street, is the real deal, along with its sister restaurants throughout the city, including Diva in Somerville's Davis Square. Save room for dessert though; the mango ice cream is divine.

Kaze Shabu: Chinatown offers several of my favorite healthy cuisines, such as sushi, Thai, and many more. If your friends are the casual, DIY types, invite them to simmer their own soups at a shabu-style restaurant. Kaze is my personal favorite, complete with tabletop induction burners so that you can mix your own veggies, protein, noodles, and spices in the broth of your choice. It adds a fun, interactive energy to the meal . . . or maybe that's the sake?

Happy Birthday!

-Om Gal

Photos above: (clockwise from top left) "Salmon" at Grezzo, Me at Dirt Candy in NYC, an artful salad at Dirt Candy featuring crystallized grapefruit "pops," raw brownie sundae at Grezzo.

Reader Query: Healthy Snacks for Weight Loss

I always love the recipes that you post. Just wondering what some of your favorite snacks would be for someone trying to lose some weight! Thanks!

-S.

As a serial snacker (and sometimes, a snacker of cereal), I always keep a stash of healthy treats up my sleeve (or in my gym bag, desk drawer, suitcase, etc.). Here are a few of my favorites, divided by the type of fix you seek:

Sweet:

-Quinoa (cooked) with a splash of vanilla rice milk, drizzled with honey.

-Ginger snaps (the all-natural kind!).

-Plain, non-fat (or low fat) Greek yogurt with wheat germ, flax seed powder, 1 dried fig (sliced), and agave syrup.

Salty:

-Popcorn (be sure to choose the air popped kind with just a touch of sea salt and olive oil; Whole Foods sells one that I loooove).

-Miso soup (The Mishima brand makes a great, all natural version that comes in portable envelopes; simply add boiling water and stir).

-Edamame (boil, drain, and sprinkle with sea salt).

Spicy:

-Spicy V-8 (the 5.5 oz. cans land in my grocery cart each week).

-Whole grain pita chips with salsa.

-Wasabi flavored rice crackers.

Chewy:

-Goji berries (Confession? I'm slightly obsessed with this sweet, Himalayan candy from the gods).

-Ginger People candies (just a couple does the trick).

-Lara Bars (perfect for stowing in your gym bag, glove compartment, handbag, etc.).

Chocolatey:

-No Pudge Brownies (There's even a recipe on the box for a single-serving).

-Chocolate flavored soy milk.

-Chocolate Underground flavored Stonyfield Organic Yogurt

Chilly:

-Skinny Cow ice cream sandwiches.

-Organic So Delicious Dairy Free dessert in Chocolate Velvet.

-Homemade Popsicles (use 100% juice and freeze in molds available at any kitchen supply store).

Crunchy:

-Carrots, celery, cucumbers, and hummus.

-Apple with almond butter.

-Peanut butter flax seed cookies.

Thirsty?

Sometimes the body confuses thirst with hunger, so be sure to drink plenty of water throughout the day, especially if you're trying to lose weight. For more filling beverages that pack serious nutritional benefits, try these:

-Kombucha (This fruity, tangy, fizzy tea beverage is an acquired taste, but once you get over the somewhat off-putting smell and live, floating cultures, you'll be hooked. No, really, I swear).

-Coconut water (Billed as nature's sports beverage, you'll find yourself asking Gatorade-who?).

-YogaEarth yogi-built nutritional supplements (For a free one-week supply of this miracle elixir, which helps the body prepare and recover from yoga practice, click here).

Enjoy, and thank you for writing!

-Om Gal

Readers, please share your own favorite, healthy snacks by posting a comment.

Sweets of the Holiday Season

Ah, the sweets of the season! Just now, Om Mama reviewed the assortment of desserts and pies on hand for our Thanksgiving dinner, and we, somewhat sheepishly, arrived at the conclusion that we went a little overboard. We're clocking in at nearly a pie a person (yikes!).

Do I see the irony of outing my family's sugary excess in a corner of the blogosphere that prides itself on living a balanced lifestyle, characterized by health and moderation? Yes. Yes, I do. Yet, above all, OmGal.com aims to be authentic (even when it means unintentionally invoking the ire of a militant vegan by posting a pancake recipe featuring cottage cheese or copping to a sugar addiction of my own). Candidly speaking, I'd be doing us all a disservice if I wrote a post on Thanksgiving that encouraged everyone to skip the pie and have some wheat grass juice instead. I might be a health nut, but at least I'm a realistic health nut.

To my readers*, I say, "Let them eat pie!" Do keep an eye on moderation, though, by considering the following:

Choosing wisely- A successful approach to wellness is comprised of lots of small, sensible choices, culminating in a healthier overall strategy. For example, taking the stairs rather than the elevator, hitting the gym rather than the couch, and drinking water instead of soda. Dessert is no different. Choose whole wheat crust for your pie; substitute apple sauce for butter in your pumpkin bread recipe; opt for the fruity desserts over richer ones. These tiny tweaks of your Turkey Day menu will ensure that you don't feel like a stuffed bird by sundown.

Sizing up your portions- If you simply can't limit yourself to one dessert, streamline the portion size of the two (or three, or four) desserts that you can't resist trying.

Nipping frequency- Listen carefully: It's not physically possible to become unhealthy or fat in a single day. However, you can lose your healthy habits over the holidays through continued excess. In other words, leave the leftovers behind. You should savor Mom's pecan pie today, but you do not need to eat it for breakfast tomorrow . . . and the next day . . . and . . .

As a self-proclaimed sweet tooth (or, in my case, "molar"), I find it helpful to identify sweet, seasonal choices that feel special but won't derail your healthy path if enjoyed on a regular basis. I am positively smitten with pomegranates and clementines right now because they're in season and delectably sweet. Coupled with my latest, on-the-go snack of choice, goji berries, I feel as though my penchant for sweets is sated, without running the risk of not fitting into my favorite, new lycra leggings (you know, the new frilly ones at lululemon).

*In the spirit of Thanksgiving: I am insanely thankful to all of you for your continued readership, feedback via emails to rebecca@omgal.com and comments on the site, and support on Facebook and Twitter. Many blessings to you and yours today.

Lovable Loser

Recently, an om gal-pal contacted me with a clandestine mission. She revealed that she and her cousins had devised their own version of the Biggest Loser, and she was seeking a competitive edge. I was to be her Jillian Michaels—albeit without the motorcycle jackets, TV contract, or endorsement deals. A poor man’s Jillian Michaels, if you will, and I’m OK with that . . . In fact, I love the idea.

My friend, a dedicated yogi, was off to an admirable start with regular asana practice and brisk walks with her toddler son in tow. Still, she suspected that she'd need to bring in the big guns if she wanted to play hard ball with her newly motivated relatives.

She also knew that her individual goal is among the most difficult to achieve. You see, my friend is not overweight, but she is trying to whittle away the last few, stubborn, post-baby pounds with which many women struggle. This creative family affair seemed like a good opportunity to regain her svelte pre-baby self once and for all. In other words: She was ready to wage battle with the hardest pounds to lose. These pesky critters don’t respond kindly to mere brisk walks and a sensible diet. They don’t defer to a few extra crunches. They don’t magically slide off while you’re in viparita karani. Few people lose these last lingering pounds and say, “Gee, that was a piece of cake!” No pun intended.

To be fair, my pal doesn’t eat cake. Judging from the many meals we’ve shared over the past few years, I’d say that her nutrition plan needs little tinkering. Her workouts could use a little jolt, however, which is why she summoned my input via text last week. First, I asked, “Have you tried running yet?” To which she provided the colorful response: “Running? I only run when there’s a shoe sale, and someone is grabbing the last 7.5.” And, the rest of the conversation unfolded thus . . .

Me: OK, my first instinct- and ur not gonna like this- is that you need a few activities that really jack your heart rate.

Gal Pal: Pls do not suggest I wear a leotard . . .

Me: No, but I might suggest old school Reebok “pumps.”

Gal Pal: Are you going to make me run (insert pout face) . . .

Me: Will you do jumping jacks maybe? Any big hills in your neighborhood? What about a pool?

Gal Pal: Jumping jacks? Fo real, Jane Fonda? Yes lots of hills. No pool. Would rather run. How about a jump rope?

Me: Can u jump rope? If so- that’s the jackpot.

Gal Pal: Well, I am my middle school’s reigning champ 4 yrs in a row.

Me: Oh snap! THAT’S MY GIRL! OK, ur golden. Will send a workout via email now.

Me: My computer is acting batty. Google: om gal jump rope.

Gal Pal: Perfect. I heart you.

The following day, my pal reported back that my No B.S. Most Efficient Workout Ever nearly killed her. (She has a flair for the dramatic—charmingly so). If anything, the workout killed only fat cells.

Any expert will tell you that weight loss is a mathematical equation. You must subtract (burn) more calories than you add (consume). Losing the last few pounds is toughest because your body becomes cozy with its current metabolic state and level of activity. In fact, once your body knows how many calories it requires to maintain a certain weight, it will convince you that this is the amount of calories you need by sending hunger signals when there’s a deficit.

For someone like my friend, who eats healthfully and is already active, the solution to shedding her last traces of post-baby weight depends upon the quality and nature of her activity. Let’s face it: There’s no sense in recommending that she slash calories if there aren’t many excessive calories left to slash. I believe this firmly and try to steer readers, friends, and students far away from starvation diets masquerading as a nutrition plan or “detox” program. Instead, I recommend altering your workout routine, adding some high intensity intervals, trying a more vigorous style of yoga, or exploring a different physical discipline that forces you to work harder than your standard ho-hum workout done on autopilot. Any trainer worth his/her salt will tell you the same thing: Don't workout longer; workout smarter.

The day after our text message repartee, my friend only worked out for 30 minutes, but the nature of the jump rope routine that I gave her was so intense that she blasted as many calories as her usual, brisk, 90+ minute walk. So, if your workout needs a little lift or your scale is hoping for a dip, try elevating your heart rate. Jumping rope is killer, but jumping jacks are great too. If you’re a hard core yogi, try integrating several rounds of kicking up into handstands against a wall into your daily asana practice. If your joints need gentler options, get thee in a pool and start swimming or water-jogging. These activities are bound to get your ticker pumping, and while you probably won’t win the Biggest Loser crown (and I’ll never own a Harley like Jillian), you can still count on seeing some winning results.

September's Sweet Indulgences

I love vegetables. I crave them. And, if I experience even brief periods of vegetable deficiency, I high-tail it to the nearest Thai restaurant where I order a pile of steamed produce, packed with vitamins and topped with tofu. I am near silent while obtaining my fix, save for the times when I can't resist yumming and mmmming and declaring how much I looooove vegetables. I say this with the same enthusiasm as a small child recounting her favorite flavors of ice cream. It's true; I feel comforted by foods that have no business being considered comfort food. When life gives me lemons, so to speak, I give myself a cornucopia of broccoli, mushrooms, carrots, and cauliflower. Toss in some bamboo shoots and pea pods, and I'm in heaven. In fact, I'm thinking of creating a line of T-shirts that read "Fresh produce is my Prozac."

Wanna buy one?

Perhaps not. Maybe I'm annoying you, with all my healthful non-indulgence indulging. So, let me assure you; I indulge. I dig dark chocolate. I gush over gelato. I have been known to skulk around an office or two in the late afternoon hours, in search of the candy kept lock-safe in the desk drawers of my colleagues. I don't drink coffee but have a serious addiction to black tea, and, where summertime indulging is concerned, there's an ongoing debate in my family about whether I could single-handedly devour a whole watermelon. Look, I could; I know I could. I'll prove it someday . . .

Today, however, I'm busy considering all the sweet treats that September brings-- and these need not be edible ones exclusively. Last night, for example, I attended an event hosted by the Anti-Defamation League, at the JFK Library in Boston, where I encountered a bevy of PR gals commenting on the outfit of another. "Is it too early for red lipstick?" asked the cutely dressed one. "Nooooo!" exclaimed the fashion forward gaggle, "It's September!"

Indeed, it is. So, I'm curious: How will you celebrate this month, as a seasonal or psychological turning point? New fashion statements. Calling in "sick" to enjoy the good weather (don't worry; we won't tell). Red lipstick. Fantasy football. Eeeking out the final beach days of the season. Starting a new exercise program. Returning to hot yoga classes now that the summer heat has subsided.

What are you looking forward to this month? (Remember, broccoli is taken).

Healthy Summer Salad

From the famed Moosewood cookbook, this vegetarian recipe is incredibly easy and healthful. While I adhered to the recipe pretty closely, I think tossing in additional veggies or legumes, such tomatoes or white beans, might work really well too.  

Ingredients:

Bunch of parsley

3 cups shredded carrots

Clove of garlic (minced)

1/4 cup extra virgin olive oil

Juice of 2 lemons

Sea salt

Pepper

Chop the parsley, and combine it with the rest of the ingredients.  Voila!  This dish is amazing on its lonesome or as a refreshing accompaniment to your favorite garden burger.  Parsley is excellent for digestion.  The salad keeps well in the fridge and can be enjoyed for 3-4 days.  Given the lightning-quick prep time, it's also a perfect option to bring to your 4th of July cookouts.     

Reader Query: Alcohol

Dear Om Gal:
Hopefully the subject of this question doesn’t lead you to believe I should be in AA. On the contrary, I’m super active (yoga/running/outdoors), in a health care profession, and trés social. The last part has challenged me as I'm trying to up my mileage and train for this half marathon in September.

I love my friends, and we have a great time when we "go out," but I'm at a point where I kinda don't want to drink—for like, A WHILE. I've taken weeks off and still gone to restaurants/bars with friends and just had water or tea but never done it for more than a week or two. I'm just worried people are going to be like, "Where is Julie?!?!?" (I know, I know, I'm not freakin' Carrie Bradshaw, but there is a "scene," and with disdain and humiliation, I have to say I am in it and kinda don't want to be totally ousted). It's not like my whole social life revolves around drinking; I have friends I go to yoga with, a friend I run with, a few girls who will hit up a random Zumba class or art thing with . . . but in general I feel like my friends rely on me to "go out hard" every once in a while.

Do you have any advice on how to lay off the booze and keep my social network intact over the period of a month or two? I'm thinking of doing fast/cleanse/spiritual thing in the next week or two, which would be the starting point of a longer no-alcohol thing.

Any thoughts would be greatly appreciated.

Thanks in advance,
Julie, 24
Chicago

Hi Carrie Bradshaw, I mean, Julie:

I understand your dilemma and can offer a very simple resolution: Pretend you’re pregnant. I do it all the time.

OK, I’m kidding; however, I agree that being a non-drinker in certain social circles can require some creativity. While my closest friends are mostly yogis and athletic types who opt not to drink much, I also work in media by day (translation: an industry wherein some all but keep flasks in their file cabinets), so I can empathize with your fear of being socially “ousted” if you choose a path sans the sauce.

It’s a commendable and important practice to be able to oust alcohol from your life at will and for any given amount of time. At the risk of sounding incredibly reductive, the bottom line is this: If you don’t want to drink: Don’t. Furthermore, if your friends don’t think you’re fun or fabulous while sober, then- you guessed it- they’re not real friends. Nothing is sadder to watch than a group of friends who are incapable of socializing or bonding with one another without booze.

More than likely, your friends will be fine with your decision to detox, as long as you’re fine with it. If, on the other hand, the sober version of yourself finds your pals’ tipsy antics unbearable, then you’re better off sticking to social activities that don’t involve alcohol, such hiking dates and Zumba classes, at least for a while. Remember, it’s a personal decision not to drink; your friends should support it, but they don’t have to emulate it. If your pal wants to put a lampshade on his head and sing an off-key rendition of Po-Po-Po Poker Face, then let it ride. Preaching to drunk people that they shouldn’t be drinking is a lose-lose situation. You’ll become frustrated, and they’ll think you’re a total drag.

The bottom line is that if you’re secure with your decision and able to let loose and have fun without alcohol, then by all means, put on your sassy sling backs and hit the club Carrie Bradshaw style!

Initially, it might take some fancy footwork to dodge the free drinks sent your way by the Mr. Bigs of the world, but over time, it will be a breeze, with the rewards FAR outweighing the sacrifices. In the interim, here are a few tips on how to stealthily skip the booze:

• Be the D.D. and volunteer to drive. If your pals know they’re benefiting from your sobriety, then they’ll be less apt to complain about it.

• Choose your signature “cocktail.” If I’m in social situations where there’s pressure to drink, I’ll order a club soda with lime but request that the bartender put it in the same glass as a cocktail so that it looks like a vodka soda or gin and tonic (often sodas are served in larger, more conspicuous glasses). Bartenders are happy to interact with sober people for a change, so they’re always willing to oblige. At a recent work event, a kindly bartender “mixed” my drink of choice, slid it across the bar, and even sent me on my way with a convincing, “Go easy on that one; I made it pretty stiff.”

• Participate in the revelry. Just because you’re not drunk doesn’t mean you can’t let your hair down. Plus, at the point in the night, err, early morning when your crew is at their silliest, they can’t tell who’s been drinking anyway. In my experience as an observer of drunk people, some are happy drunks; some are mean drunks, but nearly all are egocentric drunks, which is not the same as being egotistical. It simply means that people whose senses are impaired by alcohol tend to focus their attention more squarely on their own personal experience: I am having fun. I want pizza. I think it’s a brilliant idea to steal Mike Tyson’s pet tiger. (While we’re on the topic of drinking, go see The Hangover, it’s hysterical, and the tiger reference will make sense). In other words, the more your pals drink, the less they’ll care how little you do.

• Plan your exit. It’s likely that as your drinking decreases so will your tolerance for drunken behavior, which is why it’s important to have an exit strategy. Therefore, if you’re not interested in being around for last call or hitting the after-party or the after-after party, be sure you have the ability to duck out without stranding anyone or hurting feelings.

To borrow your terminology and in the interest of disclosure, I haven’t "gone out hard" in years. I'll have wine on occasion or a beer at a summertime BBQ or Sox game (that’s Red not White Sox, Ms. Chi-town). For me, this was a gradual decision that felt very natural, and to be fair, I was never a huge drinker to start. Moreover, the longer I practiced yoga, the better care I took of my body; the less sense it made to feed it with unhealthy food and drink. That’s not to say that I don’t have my vices (chocolate and caffeine, please!) or that my path should be your path, but I can relate to your desire for a new direction.

I wish you much luck and clarity on your new path and hope that you walk it in absurdly fabulous heels, just as Carrie would. Remember, "the scene" is about fun and connection, and as long as you're having fun, your friends will feel connected to you no matter what you're sipping.

Cheers,
Rebecca

Om Gals Gone Wild

It's possible that you won't think this video is funny, but there's a chance you might. So, here's a goofy tidbit featuring yours truly along with one of my best om gal pals, Chanel Luck of YogaThree, at a backyard BBQ, "smoking" organic carrots. Don't ask; just watch the clip shot by our friend Bonnie Argo, a talented Acro Yoga teacher.

Happy summer, friends. May your longer days be filled with plenty of farm stand produce and hearty laughter.

Zen and the Art of Swimsuit Season

The prospect of wearing a swimsuit in public can be daunting, though the fluorescent lighting often associated with trying one on in a private fitting room is often no less anxiety inducing. Rather than hit the tanning bed or show up drunk for your next shopping trip in hopes of baking away your skin's pallor or beer-goggling at yourself in the mirror, perhaps you might try a more holistic approach? Here are a few healthful tips to look and feel your best when wearing less this summer.

Eat sensibly. For most people, this tidbit is obvious; however, there's less consensus out there regarding the meaning of "sensibly" than one might hope. To that end, allow me to share the following simple equation: Crazy cleanses, diets that recommend burgers and bacon (minus the bun) over fruit salad, and starvation tactics of any kind= STUPID. You must avoid them like the swine flu. They harm your body, mind, and spirit. If you want your body to look and feel fabulous, treat it accordingly with plenty of fruits and vegetables, lean protein, and whole grains.

Guzzle water. Water is your friend. Buy a Sigg bottle; tote it around, and sip from it all day long. This habit will help flush toxins from your system and reduce the likelihood that you will overeat on account of being thirsty as opposed to hungry (you'd be shocked at how often people confuse the two). Furthermore, most beverages are filled with empty calories. If you're trying to lose weight, eat your calories; don't drink them.

Burn calories on the sly. If the colder months caused you to acquire some added, um, insulation, you'll find it easier to shed pounds and subsequently layers of clothing by sneaking in impromptu calorie blasts throughout your day (particularly if regular workouts are scarce). The I-Don't-Like-To-Workout Workout has some helpful tips, such as taking more opportunities to walk during the day and "becoming your own infomercial" at night while watching TV.

Scrutinize Your Suit. Looking your best is never solely about a number on the scale or the size on the tag of your bikini or board shorts. Exuding confidence trumps your measurements every time. Find a swimsuit that fits well and appeals to your personal style, and you'll feel better about baring it all. If your suit is too small, too big, faded beyond recognition, or sorely outdated, scour the Internet and magazines for designs that work for you; then, venture out to find the perfect suit by trying on a bunch. Plenty of magazines and style blogs outline which suits fit certain body types, like this pointed tip from People magazine, "Finding the right pattern for you is all about proportion. Bigger flowers flatter smaller bodies and vice versa" (May 2009), so scope out your resources. For gals who don't dig the prospect of a bikini, you're in luck! Cutaway suits and "monokinis" are huge right now. (Below, Volcom Cosmic Screen One-Piece and Nikster Eco Monokini).

Guys, pay close attention to the fabric of your shorts, and make sure they fit well.

Accessorize Strategically. Attempts to camouflage your figure with baggy T-shirts or over-sized beach towels usually send one message: "I am trying to camouflage my figure because I don't feel comfortable with it." Instead, try stylish sarongs, loose-fitting tunics, and relaxed button-down shirts. In addition to accent items that streamline your figure, you also have a plethora of fun summer options that draw attention away from, say, your tuckus and place the emphasis on your exceptional taste. A fabulous unisex option is the fedora. Wide-brimmed hats, head scarves, bangle bracelets, beaded necklaces, and embellished sandals provide om gals with an added flourish of fashion when desired.

Prepare a Picnic. Whether it's Fenway franks, monstrous frozen margaritas, tortilla chips slathered with guacamole, or the infamous ice cream truck, we all have a summer indulgence (or two, or ten) that wrecks havoc on our nutrition program. Of course, you should savor the tastes of the season; however, the bulk of your diet should be made up of healthy foods that you prepare at home. It's the easiest way to ensure that you're making smart choices. To that end, make sure you don't become stranded on a beach with your only lunch option coming from the snack bar fryer. If you're packing your bathing suit for a weekend jaunt, take along some healthy snacks as well. Trail mixes, Kashi bars and cereals, and mini cans of V-8 all pack well, take up minimal space, and provide healthful alternatives to vending machines, snack bars, and fast food. Remember, looking good in a swimsuit is an ongoing affair, not a two-week pledge to diet followed by a summer of stuffing your face.

Sleep It Off. More sunlight means longer days, which can also lead to later nights and less sleep. However, studies show that getting enough sleep is essential to our overall health and may even be a key factor in losing weight, particularly in women. Check out Sleep More, Weigh Less on Intent.com.

Practice Ahimsa Toward Your Body. Ahimsa or "nonviolence" is one of the fundamental tenets of yoga philosophy. While the most obvious interpretation is that we should not engage in acts of violence against others, the broader application of the term suggests that we should do no harm- to ourselves or others. This practice does not only relate to physical acts of violence but also hurtful thoughts or words. Thinking negatively about your body harms you; it's that simple. Therefore, it's important during swimsuit season and all year long to regularly recall all the amazing feats your body accomplishes everyday. Mentally say "thank you" to your physical being for the ability to walk with a graceful gait, swim to the farthest buoy out at sea, pick up a heavy toddler, or help a pal move into a new apartment. Focusing on the functions of your body will enhance its form. You'll stand taller, breath deeper, and smile bigger because you'll realize that your body doesn't just look good, it helps you live a good life, which is never more evident then when you are lounging beach or poolside, with sand between your toes, fresh air in your lungs, and the sun warming your exposed skin.

Friday, I'm in Love: Making Love in the Kitchen

You can bet with a blog title like Making Love in the Kitchen, Meghan Telpner's approach to healthy cooking contains heaps more fun than your typical healthy cooking site. Perhaps the cheeky name grabs your attention, but the holistic approach to nutrition and creative recipes keep you there. Some people need to be wooed into eating healthy; Meghan understands this but makes no superficial promises that eating her vegan raw chocolate pudding will make you look like Angelina Jolie. Instead, she cooks up countless How-To videos in which she seems to be having so much fun in her kitchen that you can't wait to do the same in yours. To her, the overall wellness of her nutrition clients and readers is far more important than the size of their waistlines. She's also super knowledgeable and sweetened to perfection- without ever being cloying or artificial. For all this, I love her site, and I'm pretty sure you will too.

Friday I'm in Love: Mom

You know the drill by now. Each Friday, I spotlight something or someone that I love to pieces. On the Friday before Mother's Day, it stands to reason that "Om-Mama" should get top honors. I won't bore you by enumerating all the reasons I love my Mom, but her influence on this blog is undeniable, so I'll share just a few relevant highlights.

My mom was Eco-chic before it was actually chic, known for her crafty DIY projects made from recycled goods; her green thumb, which aims to grow more of her groceries in the backyard each year; her penchant for vintage clothing; and her early adoption of composting at home- a practice that's all the rage these days- she's been doing it for decades. I've long since stopped apologizing to house guests when my mom gives them the death stare if nary a banana peel ends up in the trashcan as opposed to the compost pile, where it can decompose and transform into precious, nutrient-rich fertilizer. All this bodes well for OmGal.com, since I don't have to scramble to become acquainted with the green movement to share valuable Eco-friendly tips here; Mom made it a way of life for our house long ago.

If this all sounds a bit too predictable, as in I inherited my yogi-hippie vibe from my mother, that's not altogether accurate. My mom would cringe at the thought of being called a hippie. Not because she dislikes nature-loving groovy folks but simply because she's beyond labels- and she fundamentally disagrees with their choices in footwear. (She will cringe when she discovers that I have been coveting this swanky pair of Birkenstocks of late). My mom's never done a day of yoga in her life. She hated the phase I went through in high school when I rarely washed or combed my hair or shaved my legs. She cannot stand the sight of tofu or even yogurt, and she swears the only time she ate either was when she was pregnant with me. Go figure.

Nevertheless, I draw inspiration from her personal approach to finding balance. "Playing in the dirt," as she refers to her gardening exploits, is her meditation, along with taking long walks on the beach in our Cape hometown- collecting shells and rocks and appreciating every step of nature along the way- and, now, running. On her impressive list of accomplishments as an entrepreneur and community leader, the fact that my mom became a runner at the age of 47 should not be understated. After watching so many of my track meets over the years, as I sprinted, hurdled, and long-jumped past, she caught the bug, right? Nope. While my mom heartily supported my athletic endeavors growing up, I don't think she ever really understood them. As a woman raised in a country where women do NOT run unless being chased and certainly do not sweat profusely in public, she never really had a desire to lace up a pair of running shoes and, for most of her life, would rather be caught knee-deep in manure than on a treadmill at the gym.

So, what prompted this foray into running at nearly 50 years old? Her competitive spirit, of course, along with her deep-rooted need to help others. She made a bet with a chef at my parents' restaurant. He had acquired a few too many unhealthy habits one year, so she tapped into the alpha-male psyche like the master persuader that she is by challenging him to beat her in the Falmouth Road Race that summer. It was her own crafty plot to help someone else do something meaningful. Now, it should be noted that the Falmouth Road Race is 7.2 miles long, in the blistering heat of August, along with a field of 10,000 other runners, many of a serious, elite, and even Olympic level. Pretty brazen, right? The woman didn't even own a pair of running shoes.

The chef, too, would have to overhaul his life to tackle the race: no more smoking, more attention paid to his weight, which had been steadily creeping upwards for years, fewer booze-filled late nights, and, of course, he would need to- you know- actually start jogging. One foot in front of the other, until arriving at a healthier, happier finish line.

So, that's my mom. Generous, compassionate, competitive, a bit eccentric, unabashedly authentic, motivated, and motivating. That's why I love her.

Please feel free to share a few thoughts about your mom or any mom that inspires you by posting a comment here. Also, what do you think about those Birkenstocks. Should I buy them?