More Fall Favorites for Every Budget

I'm not one who loves a lot of stuff, and I'm constantly trying to get rid of things rather than amass them. That said, when I find something I love, I want to share. Today I'm spreading the word about some of the products that I love this fall.

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Chef Meg's Most Popular Recipes

Did you know that our resident healthy cooking expert Chef Meg has been creating original recipes and comfort food makeovers for more than three years on SparkRecipes.com? She has amassed hundreds of recipes. We've rounded up her seven most popular, as selected by SparkRecipes.com users.

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A Must-Watch Video: The Real Bears

A day or so ago, a friends shared a video on Facebook. The preview was a photo of bears. He has kids, and I have cats, so I didn't pay much attention. Then a co-worker sent around an email about the same video. That's when I took notice. Wow!

Have you seen the video about the real bears yet? I don't want to spoil the story, but this is a must-watch video (with over 1/2 million views as of Friday morning!) for anyone who's committed to a healthier lifestyle. Take a few minutes to check out the video and then let's discuss.

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More Slow Cooker Favorites

This time of year, when there's a chill in the air and no shortage of things to do, many of us rely on our slow cookers to do dinner. We rounded up seven of our best "set it and forget it" recipes.

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8 Ways to Keep Active When You Can't Exercise Like Normal

A few weeks ago, I had a spot removed from my shoulder. My dermatologist cut out a pretty hefty chunk that required several stitches and has left me with a one-inch scar.
Relief that the sketchy spot was history was soon replaced by panic when I was given post-op instructions:

• no lifting more than 10 pounds
• no lifting my arm past 90 degrees
• no running
• no bike riding or Spinning
• no yoga involving arms or any weight on the wrists

None of that for two weeks. TWO WEEKS! What?

I exercise for a lot of reasons: for my health, to keep my weight in check, to get stronger, to help deal with stress, for the feeling it gives me, because I like it. I like staying active, and I find that the more I move, the better I feel. My back pain flares up if I skip even two days of yoga, I notice my anxiety levels rise on days I don't work out, and I just feel like something is missing from my day if I haven't sweated at least once. In addition to running two or three days a week, I usually take a weekly Pilates and Spinning class, and I walk a lot on weekends and in the evenings.

I had been forewarned that yoga would be out--no weight on the arms or wrists. But running? No running? And no Spinning? I actually cried a little.

As I lay face down on the table, I thought about all I could do, and I decided to use this as a chance to focus on exercises that I usually skimp on--power walking, core exercises, and strength training.

These two weeks would be good for me.

So what did I do?

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New from Chef Meg in September

September marked a bittersweet month for many parents, including Chef Meg. She loves her summers at home with her teenage boys, but now they're all back to school--and Chef Meg, too. They've been loving BBQ flavors in their household, so she created a BBQ shrimp dish that's ready in 12 minutes! Her slow cooker is in high demand, and her hearty bean and spinach soup will be a lifesaver on busy nights.

Three of Meg's recipes this month were chips. Get this--they're almost fat-free, and they can be made in the microwave. They're crispy like kettle chips, and you can customize the flavors. Yum!

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Share Your Stories with the dailySpark

Hi, dailySpark Readers!

We're starting a new feature on the blog. We want to hear from more of you and share your stories! In the coming weeks and months, we'll be covering the topics below. If you have a tip, a story, or a piece of advice that might be of interest to the SparkPeople community, share it below or email editor (at) dailySpark (dot) com with the subject line: share your story. You can also suggest more story ideas, too. We want to hear from you!
Here are some of the topics we're working on:

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7 Spicy Suppers

Some like it hot--myself included! If you're among those who like to turn up the heat when you eat, you'll love this week's meal plan, which is chock full of meals that are hot, hot, hot!

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How to Make Your Own Peanut Butter (and Other Nut Butters)

In my house, nut butters are a staple, but I can't remember the last time I bought a jar. Almond butter is my favorite, and it costs at least $5 a jar. I instead buy almonds in bulk ($9.99 for 3 pounds at my warehouse club) and grind my own. All you need is a food processor and about 15 minutes.  

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6 Ways to Combat Rising Food Costs

This summer was hot, with temperatures averaging in the 90s for months here in Cincinnati with no rain for weeks on end. The heat took its toll: Gardens wilted, fields dried up, and farmers struggled. With summer fading fast, you might think that the worst is behind us, but a new report from the U.S. Department of Agriculture suggests otherwise. The drought that plagued much of the country this summer will mean higher food costs for all of us in the next year. While it's still too soon to say exactly how much the costs of specific foods will rise, the effects will be seen as early as this fall.

According to the USDA, the first price increases will be seen in beef, pork, poultry, and dairy--especially milk--in the next couple of months. In 10 to 12 months, we'll see the prices of processed grain products rise. Retail food prices rise on average between 2.5-3% a year due to inflation, and next year that increase will be between 3-4%. That means your gallon of milk that cost $3.43 in July, according to the Consumer Price Index, could cost 10 to 13 cents more next year. If you bought a gallon a week, that would add up to an extra $6.76 a year.

The good news is that those increases should be mostly in a few areas. The bad news is that those sharper increases are in foods most of us eat quite often--and they're the foods that already are costly: eggs, meat, and dairy. Rather than dwell on the negative, let's focus on finding ways to combat those rising costs while still enjoying the foods you like.

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Our Cheesiest Recipes

Are you a cheese fan? Then you'll love this week's dinner menu. We've rounded up seven of our cheesiest recipes! (You might also want to check out this slideshow!) 

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The SparkPeople Commercial Break Workout

Americans watch, on average, almost five hours of television per day, according to the Nielsen Corporation.  Actual programming only accounts for 42 minutes of every hour, meaning that as part of our time in front of the tube, we see nearly 90 minutes of advertisements. In addition to being exposed to ads for things we don't need or want--like double bacon cheeseburgers and soda--it's taking time away from the shows we tuned in to see.
You've probably heard the tip to fit in a workout during commercial breaks, but what should you do? It can be hard to spontaneously decide which exercises to do, so we decided to take the guesswork out of it. We created a workout game of sorts that you can use when you're watching TV. Each time you see one of the commercials listed below, do the exercise that corresponds to it.
If you already work out while watching TV, consider shaking up your routine by jumping off the elliptical or recumbent bike during commercials and fitting in some strength training.
Enjoy!

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Your 12 Most Embarrassing Yoga Questions Answered

It happened one night during a quiet class, the thing I feared most in the practice. I twisted myself into Marichyasana D on the right side, and… tweet. I passed gas, and it was audible (but not smelly, thank goodness!). I was embarrassed but thankfully my teacher was on the other side of the room (not adjusting me!) and no one else seemed to notice. I kept breathing, held the pose, and quickly my embarrassment passed. We're all human, after all, and the physical body does not always cooperate when you're trying to exercise or practice yoga. Only once in almost six years of practice has that happened, and it wasn't nearly as catastrophic as I had imagined.

That moment reminded me that no one comes to yoga class to judge me, that we're all human, and that the ego is what creates embarrassment. If you do anything long enough, you're likely to uncover the unsavory elements of it. (Just ask any runner--surely they have a bathroom emergency tale to tell. My boyfriend is a cyclist, and they have so many gross and embarrassing tales to share.) Today I'm going to answer 12 of your most "embarrassing" yoga questions, and I hope I can assuage any anxiety you have so you can feel more comfortable in a yoga class.  (Remember, there's no need to be embarrassed!)

1. What if I have to pass gas?

Farts happen. And if you're bending, twisting, or stretching, it can be that much harder to hold them in.

If you pass gas in class, don't make a big deal about it. If the class is lively or if people notice, laugh about it. Otherwise, I-G-N-O-R-E! Just don't force them out, and consider skipping any foods that you know give you gas on days you have yoga! If you need to relieve gas before class, try this pose. (This is a good reminder to avoid large meals a few hours before a yoga practice.)
 
I once taught a class where a guy kept farting all the way through class. He was new to the practice and was not the least bit embarrassed about it. They smelled. It was a full room. While we shouldn't be embarrassed about bodily functions (burps happen, too!), don't flaunt them!

2. Am I supposed to fall asleep in savasana (corpse pose, the final relaxation)?

Savasana is not naptime, though it can feel that way. It is a time to allow the energy to return to the body, a chance to rejuvenate yourself after a yoga practice. You hover between waking and sleeping, in a state of relaxation. For new practitioners, or on days when you're super tired, you might fall asleep. I certainly have.

Don't worry. It's rare that anyone will notice and even rarer that you'll sleep so soundly that you won't hear the teacher rouse the class. Drooling and snoring sometimes happen in savasana. No big deal! As you progress in your practice, you'll notice the difference between napping and relaxation, and you'll be able to hold yourself in savasana without nodding off!


3. What do I do if I fall over?
Just the other day, I fell out of the final stage of a four-part pose where you reach for the big toe with your fingers, take it out to the side, bring it back center to fold to the leg, and hold the leg out in front of you. My teacher called out an adjustment, and my leg just fell. I laughed. She laughed. I moved on.

If you fall in a pose and you're not injured, just keep going. In a crowded class, you likely aren't the first or the last. Focus your gaze and return to the pose. Keep working on the pose and consider taking a step back--not taking a bind or not going fully into the pose--until you've mastered control of the beginning steps. If you're falling out of more advanced poses, modify them or use a wall for support. Don't let falling shake your confidence. Commit to breathing and set your gaze, and you'll feel stronger in the pose.

4. What if I have to go to the bathroom?

While teachers discourage students from leaving class unnecessarily, when nature calls, answer it. If you can "hold it" comfortably until the end of class, please try to do so; if it's uncomfortable or an emergency, just leave the class. No need to tell the teacher or apologize. Everyone has those kind of moments.

When I did teacher training, we joked that once we reached a series of twists, everyone left our self-paced practices one by one. (Those twists stimulated the digestive system, and it was early in the morning!) We came and went silently, not making a big deal.

The same goes for coughing fits, allergy attacks or anything else that should prompt the need for you to leave class. Head out quickly and quietly, and return the same way. Don't worry about other people noticing!

5. I'm so sweaty! Is that normal?

Sweat is normal, and it's not gross! Don't be embarrassed if you sweat. It actually makes some poses easier, especially if you're trying to twist. If you're slipping around on your mat, place a beach towel or microfiber yoga towel on top. (I love the ones from Manduka!) The microfiber towels are great because the more you sweat, the stickier they are. You can also keep a hand towel close by to wipe your face and arms and legs.

Though it seems counterintuitive, if you sweat a lot, wear more clothes. Ever try to do crow pose in shorts when your legs are sweaty? You slide right off! Pants will absorb more sweat than shorts, and especially in warm or hot classes, you'll appreciate that the extra fabric is preventing you from slipping.

And how on earth can you focus your drishti (gaze) if you have sweat running down your third eye? I always wear a headband, and I recommend them for men and women alike. I like the Bondi Bands, and I also stock up on fun printed ones when Lucy and Prana have sales.

6. What if the teacher wants me to chant? I don’t know the words!

Never feel obligated to chant in a class. You can always listen, but I recommend giving it a try. If you're embarrassed of being heard saying the wrong words, you can mouth them or say them quietly. Teachers, myself included, will often do the chants as "call and response" so you'll listen to a line and then repeat it. Even if chanting is not your thing, join in for the "Oms"--they are really powerful and the sound of an entire group chanting Om together is inspiring!

7. What if I'm not flexible? What if I can't touch my toes? Will people laugh at me?

This is the most common misconception about yoga. People avoid the practice because they're embarrassed about not being flexible.  You do not have to be naturally flexible to practice yoga, nor do you need to be able to touch your toes. I know plenty of yogis who've been practicing for years who still have to bend their knees to touch their toes. Bring yourself to the practice, and the practice will come to you. That is, just show up. Everything else can be modified. And how will you ever touch your toes if you don't try?

8. I have stinky feet. Can I leave my socks on during yoga?

You always want to practice yoga barefoot so you can fully connect your feet to the mat and the earth, ensuring better balance and strength. Socks interfere with your connection, and they can make it harder to balance. Neither you nor your teacher can see if your feet are properly aligned if they are hidden under socks, and you run the risk of injury from slipping if you wear them.

Give your feet a quick wash before class if you're worried about the smell. I stash a packet of lavender baby wipes in my mat bag and give them a wipe before class if I'm taking an evening class. (I shower before morning practices.) In winter, when my feet tend to smell funky after being trapped in boots, I sometimes wash my feet before class.

9. Speaking of stinky feet, what about stinky armpits? Should I try to cover up my B.O.?

Whether your class is heated or not, you're going to sweat in yoga. Rather than mask your natural odor, embrace it. We're all going to smell a little bit after class, but it's no big deal. We're humans, we sweat, and we stink sometimes.

That said, come to class as clean as possible. Shower beforehand if you can. Not only will this ensure you're less stinky on the mat, but you can remove any lotions or oils that might cause you to slip. Do not apply perfumes or anything else with a strong scent before coming to class. Your body heat will intensify the scent, which can be irritating to the lungs.

10. Can people see my underwear/bra/butt crack? How do I avoid the dreaded sweaty crotch look? And how can I keep from flashing the class during down dog?

Wardrobe malfunctions happen. Just ask Janet Jackson. Avoid most of them by dressing properly for yoga. You don't need to have a fancy matching outfit, but you should choose clothes that allow movement. I prefer capri pants and a tank top--the excess fabric of flared yoga pants gets in my way--but you can wear pants or tighter-fitting shorts, too. If you prefer to cover your shoulders, choose longer T-shirts that will stay tucked.

No flashing: To keep your shirt from falling down (up?) during down dog or inversions, tuck it in, or choose a snug-fitting shirt that hits your hip. Do a test: Can you lift your arms without exposing your bellybutton? If you do choose tanktops, lean over and make sure your chest doesn't fall out. Take a couple of twists for safe measure to see if anything budges. If you don't like snug-fitting tanks, choose one that has adjustable cords around the bottom or is baggy around the middle but tight at the bottom. (If you have a slip, don't make a big deal. Chances are no one is in a position to see. Adjust and move on. It happens to the best of us!)

Men and women should avoid loose running or basketball shorts, unless you wear tighter shorts underneath. The nylon isn't meant to stretch, and I've seen people split their running shorts in class. That’s embarrassing!  Bike shorts are a great choice for men, but you might feel more comfortable with looser shorts on top. I taught a yoga class to cyclists, and a guy wore his bib shorts. They were tight-fitting with a padded bottom. He said he felt really comfortable in his unconventional getup.

Go with black: Light colored yoga pants are super cute, but I will only wear black to avoid showing sweat in places no one wants to see. (When they get sweaty, a lot of light colored pants are see-through, too.)

Don't go low: Low-rise pants are not a good fit for yoga. With all the twisting and flowing, you might end up exposing your crack. Test your pants before you buy them. Bend over and touch your toes (or not!); sit down and twist to one side; squat down--did you feel a breeze back there? If so, choose a pair that comes up higher.
If you're not looking to spend a lot of money, the C9 by Champion line at Target and the Danskin line at Walmart are great. If you want to spend a little more on workout clothes, check out Moving Comfort (love their leggings), Prana (best yoga tops ever!), and Lululemon (really high-quality and long-lasting).

11. What am I supposed to do when a teacher adjusts me?

Teachers offer adjustments not only as a way to correct students' form to prevent injury but also to take them deeper into a pose, to places they wouldn't normally go on their own. When a teacher adjusts you, keep breathing, continue to focus your gaze, and stay strong. It's dangerous for the teacher and the student if the student suddenly goes limp or leans all their weight on a teacher. Enjoy the gift of human touch, commit this "place" to memory, and maybe you'll have learned a new approach to a pose.

12. The dude next to me is breathing so loudly! Do I have to breathe like that?

You have to do one thing and one thing only when you enter a yoga class: Breathe. Preferably slowly, deeply, and evenly, through your nose. We use ujjayi breathing in yoga, but everyone breathes differently. Some are loud, some are quieter. Don't focus on volume. Focus on breathing in and out, through the nose. The rest will come with time.
 
Spill: Do you have an embarrassing yoga story? Do you have any other questions about yoga, embarrassing or not?

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Healthy Kid-Friendly Favorites

Want to get your kids on board with eating more nutritious meals, but not sure where to start? How about with a week’s worth of better-for-them versions of their favorite meals? They’ll eat what you make, you get to stick to your healthy eating plan, and everyone wins!

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Stop Complaining, It's Bad for Your Brain (and How to Cope)

In the last few years, as I’ve committed myself more deeply to practicing yoga and embracing its philosophy, I’ve cultivated habits that make me a calmer, less emotionally volatile person. Among those habits that I’ve worked to break is complaining.

I grew up in a house where complaining was common. Though this habit bothered me, I found myself reacting the same way when I was out of my element—especially when some incident forced me out of my comfort zone (such as car issues). I think age and life experience helped me outgrow these reactions, but it was not without effort. I don’t always succeed, but I’ve made great progress. Consider these two scenarios:

Last year, the battery in my car died, unbeknownst to me. I had turned on my flashers while getting out of the car one night. As a result, my car alarm started going off in the morning and nothing I tried made it stop. I had a busy morning ahead of me, and this car issue quickly sullied my mood. I called my boyfriend a few times, desperate for help. He was en route to a bike race in North Carolina so there was obviously nothing he could do for me. The first time I called for help. I tried his suggestions, they didn’t work, so I called back to complain that it was still going off (not to yell at him but just to complain about my present situation). Meanwhile, my day wasn’t getting any less busy, the car alarm was still going off, and I was right where I started. Eventually I figured out how to remove the fuse connected to the alarm, called AAA, and got a jump-start. Problem solved—probably an hour later than it would have been if I had started by thinking not whining.

Fast-forward several months: Someone sideswiped my car while it was parked in front of my apartment building, taking off the driver’s side mirror. I awoke early and found it, and though I wasn’t happy, I didn’t complain and didn’t get stressed. I called some repair shops and then forgot about it. The problem was no big deal, it wasn’t pricey to fix, and even though it was a hassle to pay money for something I didn’t do and deal with someone else’s mistake, I knew complaining would do no good. As a result, it had much less of an effect on my day than the other incident had.

With a different approach, an unpleasant situation can seem be a tiny ripple in your life rather than a tidal wave. Cultivating patience takes practice, and you can’t learn it when life is peachy keen. Thus rough patches become opportunities to practice.

I focus on taking a positive approach to anything that comes out of my mouth, and if I do complain, I try to do it with perspective. In fact, when we’re having a rough day, Coach Nicole and I often say or type “first world problems,” as a way to show that we’re able to laugh at the trivial nature of our problems. (Thank goodness we work with people who keep complaining in check!)

SparkGuy recently sent us this article, which says that complaining is bad for your brain in multiple ways. And it’s not just the complainers who suffer. It’s the listeners, too.

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