Nature’s Way…A Better Way to Clean
By Hana Haatainen Caye
You’ve put out the recycling, composted your coffee grounds and replaced your old light bulbs with energy efficient ones. You deserve a big ol’ environmental A+! But wait, what is in that spray bottle you’re using? If it’s a cleaning product containing chlorine, phosphates and other chemicals that are harmful to the environment (and your family’s health), your grade just dropped a smidge.
No worries! Bring up your environmental grade curve by cleaning your home nature’s way. Did you know you can eliminate mildew on your walls with undiluted vinegar? Or restore wood by wiping it down with a soft cloth and a mixture of ¼ cup olive oil, ½ cup vinegar and two cups water? You can also make your windows shine with a 50/50 mixture of vinegar and water wiped down with soft microfiber cloths or newspaper. The key ingredients for a naturally spotless home are baking soda, lemons and/or lemon juice, white distilled vinegar, rubbing alcohol and organic dish soap. When used with microfiber or chamois cleaning cloths, a scrubbing sponge, bucket and a cleaned-out recycled spray bottle, you can clean the eco-friendly way, saving a ton of money to boot.
The Heart of the Home
Let’s start in the kitchen, where bacteria love to hide! Keep your dishrags and sponges bacteria-free by soaking them for approximately 8 hours in hot water and ¼ cup vinegar.
Sink – Scour your sink with ¼ cup baking soda, one tablespoon liquid dishwashing detergent, and just enough vinegar to create a thick, creamy texture. Shine up your chrome fixtures by scrubbing them with four parts vinegar to one part salt. Or make your sinks and fixtures sparkle with a halved lemon sprinkled with baking soda on the cut side.
Garbage Disposal – After you’re done scrubbing with the lemon, cut it into smaller pieces and dump it down the disposal. The fresh citrus will have your kitchen smelling clean in no time. You can also make ice cubes out of undiluted vinegar and grind a few cubes in the disposal to kill bacteria; flush with cold running water.
Refrigerator – The walls and shelves of your refrigerator can be safely cleaned with a 50/50 solution of water and vinegar. If the top of your refrigerator has fallen victim to the telltale grime of the kitchen, eliminate it with full strength vinegar.
Microwave – In order to have a sparkling microwave, simply put a glass microwavable bowl inside with a mixture of ½ cup white distilled vinegar and ½ cup water. Heat on high for 90 seconds and wipe clean.
Dishwasher – On a monthly basis, it’s a good idea to run your empty dishwasher through a full cycle with just a cup of vinegar. Skip the rinse agent you usually use; vinegar is a much greener and cheaper solution. Just pour it in the dispenser and let it do its magic.
Homemade dishwashing detergent is another environmentally and economically friendly alternative to commercial brands. Simply add one tablespoon each of 20 Mule Team® Borax and Arm & Hammer® Super Washing Soda to your dishwasher soap dispenser. This averages to about four cents per load.
Countertops – The lemon’s natural antibacterial and antiseptic properties make them perfect for cleaning tile or laminate countertops. Simply spray lemon juice on your counter, let stand for a few minutes, then scrub with a sprinkling of baking soda. Rinse with additional lemon juice.
Granite countertops require a gentler alternative. In a spray bottle, mix one part rubbing alcohol with three parts water and a few drops of dish soap. Apply to granite and polish with a microfiber cloth for ultimate shine. For stubborn stains, mix baking soda with water or rubbing alcohol (for oil based stains) or peroxide (for water based stains) until the consistency of peanut butter. Dampen the stained granite and spread with the soda mixture. Leave until the mixture dries–usually a day or two–and polish with a microfiber towel and rubbing alcohol/water/dish soap solution.
Floor – Grab your spray bottle and add three drops dishwashing soap to 1/3 part rubbing alcohol, 1/3 part water and 1/3 part white distilled vinegar. Spray and mop. If you have tough stains, apply the vinegar full strength, add some baking soda and scrub. Stains can form on travertine flooring if lemon or vinegar is used to clean it, so substitute additional rubbing alcohol and water for the vinegar in the above cleaning solution. Check with the manufacturer’s recommendations for cleaning this and any other type of stone flooring.
The Bathroom
Another germ and bacteria-laden room in your home is the bathroom. Soak your loofah and sponges the same way as your kitchen sponges to keep them fresh.
Bathtub – Stubborn film in the bathtub can be easily eliminated by wiping down your tub with vinegar and then scouring with baking soda. Spray full strength vinegar on shower doors before turning on the shower to avoid hard water deposits.
Showerhead – Fill a plastic bag (an old bread bag works well) with ½ cup baking soda and 1 cup vinegar and fasten it around the showerhead, submerging the head in the solution. Once the bubbling stops (in about an hour) remove the bag and turn on the water. No more scum!
Toilet – Before you head to bed, pour one cup of vinegar into the toilet bowl. Scrub it in the morning and your toilet will be sparkling.
This is just a small sampling of how you can make your home a greener and cleaner environment for your family. Being green never looked and smelled so good!
Culture Through Collections
By Lisha Ross
Life is culture. Living is learning. You can learn about it while surfing the History or Discovery channels. You can sift through various websites and take your best guess as to whether the information is accurate or not. Or, you can make a short journey to that fabled place with all those FREE books. That place you spent hours toiling in the reference section in college. It’s your public library. And guess what! You don’t have to be writing a research paper or thesis to discover what historical gems and modern marvels are stowed away in the Special Collections department. Heck! You don’t need a reason at all, save for expanding your mind a bit, or maybe just spending a quiet, educational afternoon with the kids or all by yourself.
Especially Special
What’s so special about special collections? A special collection is full of rare and unique items that differentiate one library from another, often things you cannot find anywhere else in the world; books, posters, digital files, photographs, original documents and the like representing a specific theme. You’d be surprised how much work goes into the development and maintenance of such a collection. Committees are formed, experts consulted, media gathered and sorted. Once you experience it for yourself, you might understand. But the real joy is when you find a special collection that just speaks to you, and with so many libraries about town, each with their own unique collection, there is definitely something out there for everyone.
UNLV
Home of the mighty Rebels, our fair city’s university has one of the more grand collections in town, all dedicated to the history, culture and physical environment of Las Vegas and the exploration of the West. Like a museum gallery unto itself (except that you can actually touch the goods) the reading room of the special collections department on the third floor of the Lied Library is the only portion of the collection where you can view materials without requesting them. It houses the Taxe Collection on gaming, atlases and maps circa 16th century, Clark County Land Office Survey maps, a journal of George Wheeler’s expedition of the West, Ansel Adams’ Sierra Nevada picture book and a broad scope of related artifacts. A great feature here is a rather large assortment of 16-18th century books on gaming, including many by Edmond Hoyle, the well-known gamblin’ man who set the standard for modern gaming. If you’re at all interested in statistics, whether for practical purposes or intellectual stimulation, this will certainly tickle your fancy.
Everything else in the collection is closed stack, which means you must peruse the university website for items of interest and request them specifically. It’s well worth the effort, as this is where you’ll find some of the most exclusive materials. “Showgirls” contains drawings of garish costume plumage and, dare I mention, the topless female form; a reflection of the kind of vivid adult entertainment that put Vegas on the map, with notes of vaudeville, burlesque and Broadway. “Dino at the Sands” tells of Dean Martin and the Rat Pack through photographs and documents; “Welcome Home, Howard” explores the infamous aviator Howard Hughes; and “Las Vegas and Water in the West” covers the struggle between water supply and growth. At this point, you’ve barely breached the surface. There are still oral histories, modern how-to gambling guides, music and myriad other fascinations to uncover. Prepare yourself in advance by visiting http://library.nevada.edu/speccol/index.html.
Las Vegas
At the West Las Vegas Library, you’ll find the African American collection, focusing on the African American experience in Las Vegas, Nevada and the West. Built to promote a sense of community and to empower readers, especially African Americans, the collection is comprised of the Frederick Douglas collection, highlighting the works of the esteemed abolitionist; the National Collection and the Nevada Collection, both brimming with books and materials by and about African Americans in the western states of the U.S. and in Las Vegas, past and present. These stories are told through books, photographs, newspaper clippings, articles and memorabilia that have been graciously donated by members of the West Las Vegas Community. Check out more special collections in the Clark County Library District at www.lvccld.org, including the Asian Culture Collection at Spring Valley Library and the International Language Collection at Sahara West Library, among others.
Henderson
Looking for your roots? Start digging at the Clark County Genealogy Society Collection at the Paseo Verde Library (280 S. Green Valley Pkwy.). In a quiet room, you can research your lineage and find records from the Henderson area and around the globe. In addition to branching off the family tree, every Henderson library has a Nevada Collection, which contains not only historical and cultural photographs, objects and data, but also modern information on hiking trails and wildlife as well as books by Nevada residents. With Henderson Library’s virtual library (www.mypubliclibrary.com), you can also browse digital collections of photographs, newsletters and newspaper clippings, scrapbooks and memorabilia spanning about 7 decades of life in Henderson from World War II and onward.
There’s a wealth of knowledge tucked between the worn pages of those closed stacks and collections. See for yourself!
Highway to the Funny Zone…
And Laughin’ All the Way
By Lisha Ross
At times like these, who couldn’t use a good laugh? Then again, who wants to cough up a Benjamin plus for two tickets and a couple cocktails on a casual night out? Affordable comedy wasn’t always this scarce. Cliff Lawrence, a 30-year veteran of the funny scene, remembers the good ol’ days of Vegas comedy. Back when Strip variety shows gave entertainers of all kinds a stage on which to perform their chuckle-worthy antics. Oh but thank the gods of laughter, the shabby chic comedy scene may be on life support but it isn’t completely dead! No matter the occasion, girls night out, birthday, hot date, whatever, here are some great ways to cackle at a rotating line-up of “almost famous” comedians or stand up and deliver yourself, without going broke in the process.
The Club Scene
When the lights go down at Bonkerz, a voice booms over the PA system to welcome you to the ‘shimmering jewel’ of Vegas. It”s the first well-timed joke of the evening. The venue is more evocative of a Manhattan comedy lounge than a Vegas showroom, old school and shockingly smoke-free. The tightly packed chairs are huddled around pizza-sized cocktail tables. There’s a distinct clientele, mostly retirees taking a break from the nickel slots. Heckled by the opening act, a spunky, white-haired lady in the front row admits to smoking Pall Malls, but she emphatically says no to booze and drugs. A tough crowd for a nervous comedian with marijuana jokes on deck. He stumbles awkwardly toward some good jokes, which in itself is amusing to watch, and is followed by the headliner for that evening, Ron Shock, who brought many in the room to tears with colorful language and a fistful of terrific anecdotes.
Whether you go to Bonkerz ($29.95/21 and over), The Comedy Stop at Sahara ($19.95/18 and over), The Improv at Harrah’s ($29.05/18 and over) or the Riviera Comedy Club ($24.99/18 and over), the formula is roughly the same; only the seating is different. The jester-like MC warms up the crowd, a “wet behind the ears” comedian opens, and the experienced headliner, who more often than not has been seen on HBO, Comedy Central, The Late, Late Show or all of the above, finishes the evening. Yes, it’s true, these comedians can be hit and miss, but it’s the ambiance, the mixed nuts in the audience, the funny ups and the clumsy downs that make this laughable comedic opera an excellent choice for a night on the town.
On Being Funny
So you think you’re funny? Perhaps you just need a nudge in the right direction. Take a four-week class at Bonkerz (www.bonkerzcomedy.com) with the aforementioned Cliff Lawrence. Can you start from scratch without a funny bone in your body? Probably not, but if you think you have the funny gene, Cliff can help you structure your act, write jokes, learn how to open, how to handle hecklers and all kinds of other need to know details. The class culminates in a graduation performance; you make a small audience go bonkerz with your own stand-up routine.
Are you funnier with friends? Improvisation is a great way to make being funny a group effort, and you can learn that, too, at Improv Vegas (6320 S. Decatur/www.Improv-Vegas.com), a unique local school offering 6-week improv classes, as well as sketch-comedy writing classes. The way it works is, a group of improvisers join up on stage, ask the audience for a word or phrase, incorporate that word or phrase into completely impromptu scenarios, and hilarity ensues. The great part about learning improv is that it’s not just for people who want to make a career out of being funny. Improvisation, sometimes used by businesses for communication and team building exercises, helps participants learn to stay focused on the moment, improve listening and public speaking skills, get over shyness, think on the spot, and just plain have a good time.
Onyx Theatre
Every Monday night from 8-10 p.m., students from Improv Vegas showcase their skills at the Onyx Theatre (953 E. Sahara Ave.), followed by a more experienced guest group. Don’t let the location scare you. Yes, it is located next to a swinger’s club and under an “adult” shop, but if you can appreciate a bit of rockabilly/beatnik edginess, it really is an enjoyable experience, and it’s only $8! It’s a tiny, intimate theatre replete with concessions like freshly popped popcorn and non-alcoholic beverages, as well as a lounge area with over-stuffed leopard print couches and old Hollywood photos on the walls. More engagingly, the lively and boisterous energy of the audience is contagious. Our experience started out slow, as the first group was made up of beginners, but it quickly snowballed into an avalanche of laughter, with “The Apple Sisters”–three hilarious females–showing us just how spectacularly fun improv can be.
Stagedoor Theatre
Not crazy about visiting Commercial Center? Hit up the Stage Door Theatre at Town Square on Friday and Saturday nights at 10:30 for Free Beer! The Improv Show, where short-form improv antics (think Who’s Line is it Anyway?) take the shape of a frat boy rivalry. Tickets are just $20 and include your first bottled beer, glass of wine or soft drink. All You Can Improv, hosted by a Free Beer! fraternity member every Thursday night at 10:30 p.m., is another opportunity for you to get in on the action. Anybody can join the fun onstage, or even participate by calling out ideas from the audience.
So the next time you find yourself asking your date, BFF, or yourself, what can we do tonight that’s fun AND cheap, head to your nearest comedy club for a dose of the best medicine. It’s great for the soul, I promise.
The E Bunny is Back
The E Bunny is back! He’s continuing a 20 year hop along to bring hope, joy and renewal to children and teens in need by distributing Easter baskets to those who may not have received one otherwise. There’s just one bit of eggshell in the mix this year; due to the flagging economy, he’s faced with a new challenge–collecting enough baskets to make a significant difference in the lives of our valley’s underprivileged youth.
In 2009, E Bunny delivered more than 2750 Easter baskets to homeless children in temporary housing and some of the poorest areas in Las Vegas. E Bunny 2010 may need reinforcements. Statistics show there are more than five thousand homeless children and teens in our city at any given time. Now more than ever, E Bunny is relying on the spirit of community to reach as many kids as possible.
You can help by joining the “One Special Basket for One Special Child” program and donating a basket by March 26, 2010. It’s easy! All you need do is purchase a pre-packaged Easter basket (they do not accept monetary contributions), take it to an E Bunny drop off location which can be found at http://communitylink.reviewjournal.com/lvrj/ebunny, and encourage your friends, relatives, neighbors and co-workers to do it too! Join a community that cares for kids and help make a difference in a child’s life!
The BYO Burger…Grind Burger Bar and Lounge
By Aly Wagonseller
When questioning the originality of the newest build-your-own burger craze, I found myself reminiscing of a place I used to frequent in the mid 1980s called Flakey Jake’s. A casual little burger and beer joint, Flakey’s was famous for their juicy burgers and a big ol’ do it yourself salad bar of fixins. Toppings consisted of garden variety chili, processed cheese slices, tin flavored olives and jalapeños, and pretty much anything else that was thrifty, yet managed to compliment a hamburger patty. There was nary an inkling of impending gourmet flair, yet even back then, the place was packed with diners that craved something a little more “their way” than the clown or king could offer.
Fast forward to now, a time when even a simple hamburger is expected to delight, ala five star status, and it’s really no wonder that the craze for building your own burger has suddenly reemerged, albeit with a serious price tag. Enter Grind Burger Bar and Lounge, a polished little place that brings back the casual, good time memories of Flakey Jake’s, but with a burger that’s anything but tin can average.
Brought to us by restaurateur Mark DiMartino, Grind has been creating quite a stir for not only their food, but their playfully inventive mascot, Juicy Lucy. Apparently, a naked cartoon woman that’s labeled for butchering like a steer (think rump, round, loin…you get the picture) and donned on everything from skimpy tees to key chains is offending people. Really? Hooters is kicking themselves that they didn’t think of the idea first, driving home the point that shock sells and can’t be taken too seriously, especially in this hell bent economy.
The menu is an offering of appetizers, potatoes and burgers with accompaniments that run the gamut from typical to not so norm. Armed with a clipboard, menu and pencil, we chose Thai Calamari (9.50) and Onion Strings (5.00) as appies. I liked the calamari; it wasn’t overcooked and the sauce had a sweet little tang, but beware of the tempura lime garnish–it packs an unexpected pucker punch. Fried onions were crispy, not greasy and served with a mild cayenne pepper ranch dressing that could have used a little more kick. They also have three styles of fries (4-5.00), including a delicious sweet potato version that I would highly recommend, as well as a chopped salad (8.50) that could serve as a meal in itself. Portion sizes were more than ample for splitting.
Next on the list are burger choices. You have four to choose from, a juicy ground chuck version, nicely seasoned turkey or chicken burgers, or a house made meatless variety. They all start at nine bucks…a bit pricey, especially since the fries aren’t included, but hey, this is gourmet, right? You also have options for choosing buns (the ciabatta was outstanding); cheese that included bleu and pepper jack (+.75); typical toppings like lettuce, tomato and marinated mushrooms (two are included, +.75 for extras); condiments that included several innovative mayonnaise concoctions with the likes of basil and sun dried tomato or ajvar, a roasted red bell pepper and eggplant spread (two included, +.75 for extras); and some heavy hitting premium toppings like fried eggs, applewood smoked bacon, and Napa cabbage 3 pepper slaw (+1.50).
It’s easy to go overboard, but in reality, you can create a very she-she burger for around 12 bucks; still a bit golden for some, but for those that take their specialty burger seriously, cheaper than comparables located on the Strip. I chose the regular beef version; it had a delicate texture and was quite juicy and flavorful, perfect for the ciabatta bun which soaked in the savory flavors. Aged cheddar, the wonderfully smokey bacon, mushrooms and the ajvar mayo took this baby over the top. Sure, I could have added the egg, which would have been sublime, but too much of a good thing can be bad, so I’ll have to save it for next trip.
Grind really is a very nice place to have a superb burger, a beer or glass of wine, or a specialty drink that’s offered in both the restaurant as well as the separate bar area that’s fitted with requisite gaming and flat screen TVs. And although Flakey Jake’s may have been the father of the BYO burger concept, Grind has certainly added some serious gourmet flair. Grind is located at 360 E. Tropicana.
Christmas Can Cure
Christmas Can Cure
Thousands upon thousands of men and women have been deployed to Iraq over the past several years. Many of those that return face new battles at home. “The wars of the last six years have left our country with over 35,000 wounded veterans. For these warriors and their families, returning to civilian life and coping with their disabilities has many challenges,” said Andre Carrier of Christmas Can Cure. “For many, the mental and physical strain only gets worse around the holidays.”
That is why the Carrier Family created the nonprofit Christmas Can Cure (CCC) in 2008. The organization seeks to give military families in need the opportunity to experience a perfect Christmas by treating selected families to a joyous celebration with a hero’s welcome. Teaming up with another nonprofit called the Wounded Warrior Project, CCC’s goal is to reenergize and renew the spirit of Christmas while providing a vehicle for grateful citizens to show their thanks to the men and women who’ve served our country.
On December 12th, 2009, CCC held a 5K run and 1-mile walk at Paseo Verde Park in Henderson, during which veterans and others participated to raise awareness of the organization’s mission. Shortly after the race, Andre Carrier and his long-time friend Greg Lee, a Vegas resident, spearheaded tandem Christmas events for warriors and their families in Park City, Utah and Jackson, New Hampshire.
“By doing our part in giving back to our warriors on military-related holidays, we hope to put a name, a face and a story to our vets’ incredible contribution,” said Lee. For more information on Christmas Can Cure, visit www.christmascancure.org.
Paint the Village Purple
So you’ve probably heard the phrase “to think pink” in relation to breast cancer. Well this year, with January’s Paint the Village Purple event, the American Cancer Society gave those affected by cancer and their supporters an opportunity to start 2010 on the good foot and add another color to their spectrum of awareness.
Paint the Village Purple brought families to MonteLago Village at Lake Las Vegas for a fun day of activities in support of a great cause. In addition to ice skating, shopping and dining specials and special prize giveaways, visitors were given the opportunity to donate to, and learn how to pre-register for, the annual Relay for Life event that will be held April 24, 2010 at Palo Verde High School.
Relay for Life is a fundraising event that gives communities across the world a chance to celebrate the lives of people who have battled cancer, remember lost loved ones and fight back against the disease. During this 24-hour event, relay teams will camp out on Palo’s field while at least one member of their team is walking or running on the track at any given time. If you missed your chance to paint the village purple, visit www.relayforlife.org to learn how you can participate in the fun, family Relay for Life.
CSN Foundation
Making a Difference
CSN Foundation
The College of Southern Nevada Foundation is always looking for fun, new ways to bring funding to programs at CSN. “Extra-curricular activities provide students with an outlet to meet new people, provide practical application to what they’ve learned in their classes and generally feel engaged with their college or university,” said Jacque Matthews of the CSN Foundation. “Being able to offer potential and current students a wide array of programs and services, a nationally known baseball team, scholarship opportunities and more is a big reason why CSN is the fourth largest two-year college of its kind in the United States.”
To fulfill their mission, the foundation found a winner in 2008 with the inaugural Golf Classic, featuring celebrity MLB players Greg Maddux, Aaron Rowan, James Shields, Mike Dunn and Reed Johnson. After much success and positive feedback, the CSN Foundation decided to plan the 2nd annual event in November of 2009 at the Dragon Ridge Country Club. With a line up that included all the same celebrity players as the first event, plus Steve Garvey of LA Dodger fame, this 2nd annual event was another great success and a celebration of CSN’s already nationally recognized baseball team. Proceeds benefited CSN athletics programs, which must be funded primarily with private donations.
CSN Foundation is a nonprofit organization dedicated to managing and disbursing private funds for the growth and improvement of higher education in our city. For more information, call 651-7301.
Beating the Odds…Setting Goals You’ll Actually Accomplish
By Michelle Vessel
Whether it’s a new year, your birthday, the first of the month, or even just another Monday, most of us know what it’s like to be bound and determined to make a positive change in our lives. The bad news? According to one study recently published in Psychology Today, the vast majority of these well-intentioned self-improvement campaigns wind up falling flat. Nearly one-quarter of those who set goals abandon their efforts within a week, 40% give up after a month and 60% have fallen off the wagon by the 6-month mark. Two years down the road, more than 80% of those who set out to make a change have failed. While the statistics might be discouraging, there are still a small percentage of people who do successfully turn over a new leaf. You could be one of them; it just takes careful re-evaluation of goals and a plan.
Goals that are Doomed
Most people–and even some self-help experts–chalk up the abysmal failure rate for resolutions to a simple lack of willpower. You probably could have lost the 20 pounds you vowed to…if only you didn’t have to pass that pastry shop on your way to work everyday, right? Not exactly. Recent studies about motivation and behavioral change suggest that it is often the kind of goals we set, rather than how we pursue them that ultimately determines our success or failure. In other words, the reason why you weren’t able to ditch your diet soda habit last year may not have been the irresistible siren song of the vending machine; the problem may have been the way you formulated your goal.
According to psychologist and life coach Caroline Miller, many of those who make a serious effort to change their lives ultimately falter because they set the wrong kind of goals. The worst culprits? Goals that are vague, open-ended, overly broad, unrealistic, negative, or that focus on being something rather than doing something are all more likely to result in failure, Miller says.
SMARTer Goals
So how can you steer clear of this all-too-common pitfall and create goals that are designed to set you on a course for success? Believe it or not, one of the most popular models for setting well-designed goals is borrowed from the world of business. In a now-famous 1981 article published in the journal Management Review, a group of professors proposed the SMART system as a method that companies could use to establish realistic targets for improvement.
In the years since it was first introduced, this concept has come to be applied in many different fields, including self-help and personal growth. You can use these guidelines to create SMART goals that will actually support your efforts to affect positive change in your life.
Specific. The more detail your goal contains, the closer it is to being a workable plan of action. For example, rather than vowing vaguely to lose weight, aim for something more concrete, such as exercising at least four times each week or eliminating junk food.
Measurable. Whenever possible, opt for goals that can be counted or measured in a specific way, such as reading 20 books in the next year, or turning off the television after one hour. This approach makes it much easier to gauge your success and fine-tune your approach.
Attainable. One surefire way to set yourself up for failure is to aim too high. Rather than vowing to compose and publish a great American novel in the next six months, begin with a less daunting step, such as taking a community college course in short-story writing.
Relevant. Set goals that mesh well with your overall sense of yourself and your larger purpose in life. For example, if you want to get involved in volunteering, seek out a role that relates to your career skill set or an issue you care deeply about, rather than just falling into the first opportunity that comes down the pike.
Time-Bound. One of the best ways to ensure that you’ll achieve your goal is to impose a hard-and-fast deadline. If you plan to train for your first 5k race this year, register for an event in your area, circle the date on your calendar and lace up those running shoes before you can talk yourself out of it.
Now What?
You’ve spent some time brainstorming and soul-searching to figure out what it is you really want to accomplish and then you applied the SMART framework to translate your dreams into workable goals. What’s next? According to the experts, the single most important factor that will determine whether you’ll stick with your self-improvement efforts over the long haul is whether you can maintain a degree of momentum and forward motion. The best way to do this is to create structures and routines that will help you incorporate the goal into your every day life, even when the going gets tough. Here are a few ideas to help you parlay your aspiration into a lasting lifestyle change:
• Keep a journal. Buy an attractive notebook, diary or daily planner and use it to track your daily work toward your goal. Being able to check your progress at a glance is a great way to build momentum.
• Tell your friends. Use social media tools like Facebook or Twitter to let your friends and family members in on your efforts. Post status updates when you make a breakthrough, or even when you’re having a hard time. The support you’re sure to find can be enough to help pull you through a rough patch.
• Reward yourself. In the early stages of planning, set up a system of rewards to reinforce your hard work and celebrate your progress. As you reach each milestone on the path to your goal, honor your achievement with treats and indulgences like a day at the spa, a girls’ night out, or an outfit from your favorite store.
• Make a mental movie. Experts say that one of the most powerful motivational tools you have at your disposal is visualization. Spend some time imagining in great detail how you will look, feel and act when you achieve your goal. Create a short scene that you can replay again and again in your mind when the path towards your goal gets rocky.
• Don’t forget to make a backup plan. As we all know, even the best-laid plans often veer off-track. In order to ensure that a temporary setback doesn’t cause you to throw in the towel, a contingency plan is a must. For example, if your goal to use the elliptical machine for half an hour every day is foiled by an injury or illness, turn to gentle yoga while you recover.
Setting a goal and taking concrete steps to succeed at it may be one of the toughest–and most gratifying–things you’ll ever do. Even when life gets in the way and your motivation hits rock-bottom, you’ll be much more likely to see your self-improvement efforts through to the finish line if you have a structured plan in place. Armed with these tools and tips, you’ll be able to stake out and stay on the path to lasting change in the weeks and months ahead.
Planning is Powerful
Overcoming Weight Loss Woes
By Gina Traficant
“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” – Tom Landry
You may be one of the millions wanting to get in shape in 2010, but what happens on week eight when you start feeling burned-out and still see the same droopy body in the mirror? These are but two reasons why millions of people throw in the towel after just a few months. Another hindrance is starting without a clear cut strategy. It’s like going on a jungle safari without a map.
A successful weight loss routine doesn’t have to be complicated or expensive, but it does need a game plan. Your first step, then, is to set a realistic goal, which most experts agree is 1-2 lbs per week. But if you’re like most, it’s still challenging to juggle exercise, nutrition and daily life. Read on for some helpful advice from the pros to nudge you in the direction of a sustainable diet and exercise lifestyle.
Don’t Go It Alone
It’s easy to pack a healthy lunch and exercise when working a typical 9 to 5-er right? Maybe. But what happens when you work overtime, are too tired to workout or have other pressing errands? That’s when your trusty fitness pals come in.
• Workout Buddy: Dr. Adam Shafran and Lee Kantor, authors of You Can’t Lose Weight Alone, agree that having a friend with similar fitness goals is key. You and your buddy will work together to make each other’s workouts more fun, hold one another accountable for missed workouts, and cheer each other on when the going gets tough.
• Psychologist: A licensed psychologist can assist with setting realistic weight loss goals, identifying what barriers got in the way in the past and strategies for overcoming those barriers.
• Certified Personal Trainer: A trainer with the right credentials can help beginners gain more results in less time by teaching proper technique and usage of equipment. A trainer can also create innovative programming for seasoned exercisers who’ve reached a plateau.
• Nutritionist: A nutritionist can assist with your weight loss efforts, zone into specific needs, such as gluten free foods and sugar substitutes, or help you develop grab ‘n go meals.
• Weightless Websites: Fit-Day.com is a free website that helps users fine tune their diets by tracking calorie intake and weight loss progress. Similar websites like Thedailyplate.com and Myfitnesspal.com can be found through a simple Google search for “diet trackers”.
Food for Fitness
You wouldn’t know it based purely on the number of miracle diet pills out there, but well over 50% of one’s weight loss results come from nutrition, some experts state closer to 80%. According to Ryan Jarrell, a personal trainer at Club Sport, the following foods should be stocked in your kitchen to assist with weight loss, satiety levels and cravings. The best part–they’re even quicker than the drive-thru because they’re easy to prepare and already in your home.
• Eggs: Jarrell calls eggs “miracle food” because they’re a complete source of protein, can be prepared in minutes, and pair nicely with whole grain toast and vegetables.
• Oatmeal (unsweetened): Jarrell complements his oatmeal with a protein source, such as eggs or bacon, to keep fueled throughout the a.m. Oatmeal contains soluble fiber, which settles in your stomach longer than other foods, increasing the amount of time between hunger pangs.
• Fruits and Vegetables: Both sweet and healthy, purchasing seasonal fruits forces you to try a variety of produce. Jarrell suggests pairing vegetables with protein for added flavor and nutrients, such as beef steak topped with tomatoes.
• Turkey: Jarrell confesses he eats turkey for breakfast, lunch or dinner. Some of his favorites are turkey on a whole wheat English muffin with cream cheese; lettuce wraps with turkey, tomatoes, cheese and mustard; or skillet cooked turkey mixed with broccoli slaw and green salsa in a whole wheat tortilla.
• All-natural Peanut Butter: Two tablespoons of peanut butter is a speedy source of energy and a quick-fix for breakfast or snacks because it combines well with fruit and whole grains. Lastly, Jarrell explains, “People generally have a sweet tooth, and peanut butter can satisfy those cravings.”
With the right food in the pantry, you then have to know how to eat it. Jessica Matthews MS, continuing education coordinator for the American Council on Exercise, touts the importance of portion control, a simple technique that research suggests is the greatest predictor of weight loss success. To control portion, use smaller plates and measure out serving sizes after reading food labels. Eat only when hungry and finish when satisfied.
Reinventing the Future
The Harvard Health Letter reports that developing practical steps that tie new behaviors to current behaviors have the best results in reaching one’s goal. Strategies such as placing your gym bag next to your car keys or preparing healthy meals in advance ensure you stay committed to your fitness program.
Whatever your fitness goal may be, expect progress to be slow; a slow, gradual weight loss will result in a long term weight loss. Look at it as your continuous reward for lifetime achievement, seek guidance and advice from friends and professionals and don’t give up! You’ve got nothing to lose but inches.
