Setting BIG Goals and the Benefit of Fear

Do you “Dream Big”? The kind of dreams like being CEO one day, climbing Mount Everest, ending world hunger, or curing cancer?

When you set goals for yourself in your professional life – do you to aim to shatter records or achieve things that seem crazy to others? As a manager in the workplace, I encourage my team to set goals that make them a little uncomfortable. What’s the point of a goal you KNOW you can reach?













On Better With Veggies, I hope you have seen that same sense of challenge. What’s the point of setting goals you know you can achieve? Setting the bar higher stretches you to reach heights that seem a little crazy.

In either your work or play, BIG goals can inspire you to accomplish GREAT things!

What does a BIG goal look like?

Big goals vary based on your situation.

Run a 5K
Ski a black diamond run
Race an Olympic triathlon
Run an ultra marathon
Complete an Ironman triathlon
These can all be BIG goals for different people.


For someone who hasn’t exercised in years, the thought of registering for a 5K race is often intimidating! Paying that registration fee is a big step and it motivates you to action, putting in the time to improve your running over several months. It’s not easy, it could be painful, and you want to prove to yourself that you CAN do it!

That’s a BIG goal.

For a triathlete that has done a few “short” distance triathlons, taking the leap to an Ironman (or even a half Ironman) is HUGE leap!  But scary, audacious goals are what lead to breakthroughs. These kind of goals help you learn more about yourself and how strong you are!
Fear Can Be Helpful!

Many people see fear as bad, but it can be a powerful motivator. When I’m busy, stressed, and have other things I could be doing, the fear of Ironman keeps me on track. I can’t fake my way through an Ironman, so it helps me stay consistent and motivated to do the work.

When I trained for my first (and second) triathlon, I was a terrible swimmer. I spent time in the pool, got a coach to help me, and recruited Kirk to help me get more comfortable swimming in open water so that I could make it through the race. It was WAY outside of my comfort zone, but achievable with work and dedication!When is a BIG goal bad?

Jumping into something far over your head isn’t cool. If you haven’t exercised  for years, signing up for an Ironman isn’t a BIG goal, it’s a stupid goal. You want it to be challenging, not unsafe! Make it a stretch, not an injury waiting to happen!

confidence building 101: order off the menu for body fitness

Yesterday, I paid a visit to Poplar Springs Animal Sanctuary to help celebrate the farm’s annual fundraiser. My main motive for visiting Poplar is always to say hello to the pigs; as you know, I help to sponsor Hamlet, a pig with tremendous personality.

My other reason to visit poplar was to see Colleen Patrick Goudreau, the keynote speaker, in action. Colleen is one of my culinary heroes, and she’s a role model as an activist, too. I met her at Vida Vegan, and found that she is every bit as gracious and composed in person as she is in her work; we spent a moment comparing our literary pasts (Colleen was also an English lit major, a fact that is evident in her elegant prose). Most of all, I was impressed with Colleen’s “seeds of compassion” lecture, which was about sharing a compassionate message with others. I’ve written often in the last few months about how to reconcile activism with humility and a gentle touch. No one masters that balance better than Colleen does, and yesterday’s speech proved to be no exception. Even the hand gestures were earnest:

One of the questions that emerged from the audience was, “What do I do if I’m an omnivore going veg*n, and most of my friends like to eat out at mainstream restaurants? Do I just have to starve?”

Obviously, this is something we’ve all discussed a lot here at CR. Colleen answered exactly as I would. If you anticipate having a lack of options, she said, a lack is what you’ll get. If you feel confident enough to order off the menu, and create your own set of options, you’ll be well fed.

What does this mean? This means that you don’t simply stare at a menu with threadbare salads and meat/cheese dishes feeling disappointed. It means you ask—politely and respectfully—if the chef has any rice or beans that could be added to the mesclun salad. Is there a way to do the pasta primavera without the chicken? Is there a sandwich that can be veganized? How about plain spaghetti and red sauce with a few pieces of steamed broccoli? Hopefully your options will be richer than that, but even if they’re not, you won’t starve.

Of course, gathering the nerve to talk to your waiter is most of the work. I once met a man who told me that he was essentially vegan, except for restaurants. He told me this as if it were a given, and there could be no other solution: “I’m vegan, except when I eat out, obviously.”

I looked at him quizzically, and said, “why restaurants?”

“Well, they never have options I can eat on the menu,” he said.

“So why don’t you just try to order off the menu?” I replied.

He stared, as if I’d just changed everything. “I guess it never occurred to me that I could ask for something that wasn’t on the menu,” he said.

It’s a tiny exchange, but I think it speaks to the fact that, if you choose to eat in a way that is selective and different, it’s important to think outside the box. Heck, isn’t all of veganism—at least at this moment in time—a form of thinking outside of the box? Part of exploring the lifestyle is learning how to search for solutions and accommodations when they haven’t been given to you. Restaurant dining is shifting in a more plant-based direction, but we’re far from the day when vegan options will abound on any restaurant menu in any part of the country. Till then, we can do our best to create options for ourselves, rather than waiting for others to hand them to us.

It’s easy to confuse confidence with aggression or egotism. The first time I wrote about my unabashed exchanges with waiters, a former waiter commented and reminded me that people who demand 103837 modifications impolitely are terribly hard for wait staffs to handle. This was a good reminder. That said, I think it’s all to do with attitude: as Colleen pointed out yesterday, you pay good money to dine out. And you have the right to ask for simple things, like a side of beans, just so long as you don’t demand something outrageous (for example, I’m not going to ask any old restaurant to create a raw vegan entrée for me). But you have to ask in a way that is as respectful as it is self-assured.

I love that women like Colleen are out there, sharing a confident message with both veteran and prospective vegans. And I think that her formula extends to any particular way of eating. Few things are more intimate and personal than how we choose to feed ourselves, and we all have the right to pick and choose our food identities—veg*n, allergy-specific, local, organic, whatever. If we can find ways to do that with both graciousness and pride, “ordering off the menu” becomes easy.

Adapted from www.choosingraw.com

10 simple and quick tips for stress relief

1. On a very hectic day, take five minutes to breathe deeply. My breath gets very shallow when I’m stressed out, which can increase anxiety and give me tension headaches. Deep breathing (right into the belly, as I’ve learned in yoga) helps immeasurably. If you can’t do this for a full five minutes, that’s OK. Even a minute can make a difference. During my post-bacc, and back in the days when I would fret about presentations at work, I sometimes escaped to the nearest ladies room for just one minute of meaningful breath. I always returned feeling more focused than I had been before.

2. Yoga. I can’t do justice to how profoundly yoga has helped me manage stress and tension (in addition to everything else it has given me: strength, healing, better digestion, community, fun). I personally get a lot out of practicing in a studio environment, in part because I like the company. If you’re a student, many colleges offer yoga classes on campus; if you can’t do that, check out student deals at nearby studios, or do an internet search to see what yoga might be free for you in your hometown. DC has a ton of free outdoor yoga, especially in the summer, including Wednesday night classes at 6 pm in Dupont Circle.

Of course, one can’t always reserve 60-90 minutes for yoga. This is where home practice can be a life saver. You can simply flow through your favorite asanas at a pace that works for you, or you can download a video/audio guided practice. Yoga Download has a huge range of affordable and excellent classes of every kind, ranging from 10-90 minutes in duration, and YogaGlo is also a great resource; it features classes with world renowned instructors (like Tiffany Cruikshank and Kathryn Budig) for a reasonable monthly cost. It’s my go-to exercise when I travel!

3. B-vitamin. Take one. Your body burns through B-vitamins when you’re stressed, and of course vegans already need to be vigilant about taking adequate B-12. Deva and Country Life vitamins are vegan.

4. Think about the way you exercise. Intense and extended cardiovascular exercise, including running, can elevate cortisol, which may already be elevated if you’ve been stressed out. Cortisol, often referred to as a “stress hormone,” is released by our adrenals in response to stressful situations; it elevates blood glucose levels, which can in turn give us energy (this is why it’s release is associated with the “fight or flight” response–it readies our body to deal with a threatening situation).

Cortisol is essential for our survival, but chronically elevated cortisol levels have been associated with weight gain and inflammation. If you’re already on the stressed or anxious, you may want to consider forms of movement that aren’t associated with elevated cortisol, such as power walking with music you love (or a friend!), yoga, pilates, rebounding, or dance.

If running, spinning, biking, or any other cardio activity actually helps you to de-stress, then by all means, continue! You know your body best. But don’t feel pressure to keep up with very rigorous exercise if you’re already edgy. In the two months before the MCAT, running and other high intensity cardio activities made me feel a bit addled, so I stuck to yoga and flipping through flash cards while gently cycling on the elliptical machine. It worked for me.

5. Aromatherapy. Essential oils can be marvelous medicine for stressful times. I like peppermint or eucalyptus oil for when I’m struggling to focus (I bring it to the library, and use it when I’m getting sleepy), sandalwood for when I’m anxious, and lavender both as perfume and as a calming scent right before bed. You can find essential oils online or at a local health food store. I like to put a few drops directly on my wrists and then inhale deeply, but you can also put some drops in hot water and inhale the steam. Be sure to get instructions for using the oil (either on the packaging, from someone who is knowledgable, or by reading the internet carefully), as some can be irritating to the skin, and if you put them on your hands, don’t rub your eyes after!

Image courtesy of Well and Good

Do farm pesticides reduce kids’ IQs?

The Environmental Working Group announces the publication of three studies finding a correlation between diminished IQ and blood levels of pesticides.

The studies were done separately by groups of researchers from the Mt Sinai School of Medicine, University of California Berkeley’s School of Public Health, and Columbia University’s Mailman School of Public Health.  All were published in Environmental Health Perspectives and are available at that site (although sometimes with a delay and you have to look hard for the pdf of the whole article).

All three studies examined levels of organopesticides in the blood of pregnant women.  All looked at one or more measures of IQ taken when the children were 1 to 9 years old.

The Berkeley study, Prenatal Exposure to Organophosphate Pesticides and IQ in 7-Year Old Children, examined Latino farmworkers and their children.  Researchers found a difference of 7 IQ points between children with the highest and lowest levels of organopesticides.

The Mt. Sinai study, Prenatal Exposure to Organophosphates, Paraoxonase 1, and Cognitive Development in Childhood, was done with a prenatal population in New York City.

The Columbia study, 7-Year Neurodevelopmental Scores and Prenatal Exposure to Chlorpyrifos, a Common Agricultural Pesticide, also was done on an inner-city population.

It has been difficult to demonstrate demonstrable harm from agricultural pesticide use except among farmworkers exposed to very high doses.  These studies mean that lower doses experienced by people who merely eat agricultural products also can cause harm.

The study will undoubtedly be criticized for not adequately controlling for socioeconomic variables that influence IQ—they were all done with low-income populations—and, more importantly, for not explaining precisely how pesticides might influence childhood learning and achievement.  And some will surely argue that a 7-point IQ difference is well within experimental error.

But at the very least, pesticides are a marker for poorer cognitive outcome.  The fact that three independent groups of investigators arrived at similar conclusions means that the results need to be seriously considered.

Organic vegetables anyone?

And just for the record, here’s the Environmental Working Group’s list of the foods with highest and lowest levels of pesticides:

Highest Levels Lowest Levels
Celery
Peaches
Strawberries
Apples
Blueberries
Nectarines
Bell Peppers
Spinach
Cherries
Kale/Collard Greens
Potatoes
Grapes (imported) Onions
Avocado
Sweet Corn
Pineapple
Mangos
Sweet Peas
Asparagus
Kiwi
Cabbage
Eggplant
Cantaloupe
Watermelon

The endless debates about salt: Don’t worry. Eat (real) food

Since 1980, U.S. dietary guidelines have advised eating less sodium (salt is 40% sodium, 60% chloride).  Although sodium is an essential nutrient, most Americans consume way more than they need or is good for them—around 3,400 milligrams a day.

The 2010 guidelines advised healthy people to consume no more than 2,300 mg per day (~6 grams, or 1.5 teaspoons).  They advised even less, 1,500 mg, for people with or at high risk for high blood pressure.  Since blood pressure increases with age in countries with high salt intake, this applies or will apply to just about everyone.  

In 2011, the Institute of Medicine said it was imperative to find effective strategies to lower salt intake.  This means dealing with processed and restaurant foods, because that’s where most of the salt comes from, as can be seen from this list of major food sources. 

Because consumers have no choice about the amount of salt in processed and restaurant foods, education cannot be enough to achieve salt reduction.  Scientists in Australia have just proved this point.

As I explained to a reporter,

Why anyone would think that nutrition education alone would change behavior is beyond me. By this time everyone should know that to change behavior requires not only education, but a food environment—social, political, economic—that supports and promotes the behavior change.

Most dietary sodium comes from processed foods, restaurant foods, and other pre-prepared foods.  All the label can do is say ‘don’t eat me’ It can’t help with what people can eat.

The easiest and most effective way to help people reduce sodium intake is to require food producers and food preparers to use less of it. Good luck with that. I’m not optimistic, particularly given the conflicting and confusing science. 

Ah yes.  The conflicting science.  The IOM now says that there’s no evidence one way or the other that reducing sodium below 2,300 mg per day, or even to 1,500 per day, does much good, and that low sodium intakes could be harmful (but this too is controversial).

Yes, they could, but as Mark Bittman blogs,    

It may be true that there are no benefits in an ultra-low-salt diet, but almost no one is eating an ultra-low-salt diet. It’s not quite like worrying about whether we get “enough” sugar, but it’s nearly as ridiculous.

And now, as Food Navigator explains, the IOM committee is complaining that its report has been badly misinterpreted.  All they said was:

As to whether we should cut back to 1,500 mg or to 2,300 mg sodium a day, meanwhile, the jury is out, says the IOM, not because consuming 1500 mg/day is dangerous, but because there is just not enough data on the benefits of consuming such low levels to support a firm conclusion.

IOM committee members were so bothered by misleading press accounts that they wrote an op-ed to JAMA to clarify:

Rather than focusing on disagreements about specific targets that currently affect less than 10% of the US population (ie, sodium intake of <2300 mg/d vs <1500 mg/d),  the IOM, AHA, WHO, and DGA are congruent in suggesting that excess sodium intake should be reduced, and this is likely to have significant public health effects. Accomplishing such a reduction will require efforts to decrease sodium in the food environment….

The bottom line, Bittman says (and I enthusiastically agree), is that

Salt intake — like weight, and body mass index — is a convenient baseline for public policy people to talk about. If you focus on eating less salt — and, indeed, less sugar — you will inevitably eat less processed food, fast food, junk food (it’s all the same thing.) If you eat less processed food (etc.) you eat more real food. If you eat more real food, not only are you healthier, but you probably don’t have to pay attention to how much salt you’re eating. Wowie zowie. 

Why you should (really, seriously, permanently) stop using your smartphone at dinner

In the summer of 2011, when Twitter was just entering the mainstream and the iPhone 4 was all the rage, a particularly tech-obsessed friend invited me to lunch for my birthday. I liked my friend (obviously) but generally tried to avoid eating with him. His smartphone use approached the pathological, and I never relished a meal spent fielding waitresses’ pity-smiles while my pal scrolled through his phone with one hand and shoveled sushi with the other.

Nevertheless, I was new to D.C. and appreciated the gesture. So we agreed to meet up on one strict condition: for the duration of the meal, he wouldn’t touch his phone. No e-mails. No Foursquare check-ins. Not a single Instagram. (“That is literally my one birthday wish,” I remember impressing on him. “One hour without the phone. You can do it. Really.”)

By the time the waiter brought our water, he’d already checked Twitter. And far from feeling slighted, I was vaguely bemused: like two-thirds of Americans in 2011, I didn’t even have a smartphone — so the whole thing struck me as almost humorous, like a parody of socializing.

Three years later, however, that situation isn’t particularly absurd. Well over half of all American adults own smartphones. One-third of them use their phones during dinner, that most fundamental of social encounters. And a mounting pile of evidence suggests that my bad birthday lunch, far from an absurdity or a one-off, is increasingly the norm. Our smartphones are hurting our relationships — and that’s hurting us.

“Even without active use, the presence of mobile technologies has the potential to divert individuals from face-to-face exchanges, thereby undermining the character and depth of these connections,” reads a disturbing new study from researchers at Virginia Tech. “Individuals are more likely to miss subtle cues, facial expressions, and changes in the tone of their conversation partner’s voice, and have less eye contact” — just because a cell phone is physically present.

The smartphone behavior of U.S. adults, per Jumio’s 2013 Mobile Consumer Habits survey. (Jumio)

Researchers and tech-watchers have long understood that the chirping, insatiable temptations of our little screens change the way we interact with other people “IRL.” In the past couple years, a mountain of studies have demonstrated that cellphone use makes us more selfish, more easily distracted and more stressed. A survey last March suggested that nearly 9 in 10 people feel that their loved ones neglect them in favor of technology on a weekly basis. A smaller-scale observational study suggested that, when parents and young children dine together, parents frequently pay the most attention to their phones.

“Parents on smartphones ignore their kids,” headlines blared — reflecting, perhaps, a growing consciousness of (and discomfort about) the subtle ways our smartphones blind us.

But despite this frightening body of research, it seems we’re only just beginning to understand the depth and the reach of the problem and are starting to grasp for solutions to solve it. This new paper from Virginia Tech is concerning because it confirms that the mere passive presence of cellphones cheapens in-person conversation, even when we’re not looking at them. And in modern life, of course, cellphones are passively present pretty much everywhere, from the office to the bathroom to the dinner table.

Researchers theorize that our phones now function not merely as communications devices, but as a kind of social cue — a prompt to think about e-mails and tweets and the number of likes on that Instagram you just posted, taking your attention away from the people in front of you.

Perhaps that sounds a little abstract; “attention” is, after all, an ambiguous and subjective term, right up there with “trust” and “selfishness” and “pro-social behavior” — three other traits that phone-use has been shown to impact.

But there are nagging hints that “attention” can translate into very tangible harms. Over the weekend, for instance, a New York restaurateur took to Craigslist to complain that selfish, cellphone-wielding patrons had hurt his business and inconvenienced servers. After comparing surveillance tapes from 2004 and 2014 and timing the customer interactions in each, he claimed to have noticed a distinct change: Patrons now take nearly three times as long to order, and twice as long to finish their meal, because they’re photographing their food, taking selfies, and otherwise messing around on their phones, he wrote. As a result, the business has seen an uptick in bad online reviews relating to long wait times and slow service. (These are, of course, all unproved anecdotes — The Post could not verify the substance of the post, as it was posted anonymously and has since been deleted.)

“We are grateful for everyone who comes into our restaurant, after all there are so many choices out there,” the post concluded. “But can you please be a bit more considerate?”

Chef Spike Mendelsohn, who would like diners to get off their phones. (Photo by Scott Suchman/For the Washington Post)

Some restaurants have not been quite so diplomatic. Late last week, Applebee’s — the world’s largest casual-dining chain — filed a trademark for something called “No Tech Tuesday,” which is rumored to be in anticipation of a program of the same name. A restaurant in New Jersey briefly fined customers for using their phones. Even D.C., a town where people are rarely far from their Blackberrys, has lately gotten in on the anti-smartphone action: Last week, celebrity chef Spike Mendelsohn opened a Dupont Circle speakeasy that prohibits photos.

“Don’t be on your phone,” Mendelsohn told Washington City Paper. “You have the rest of your life to be on your phone.”

If all this new research is any indication, however, you might be better off pocketing your device — even when you don’t have to. As I said to my friend at that fateful birthday lunch (… multiple times, with decreasing good-humor): Is whatever thing you’re looking at on a plexiglass screen really that much more compelling than the living, breathing human in front of you? Power to you, if it is. But if it isn’t? What a sad, self-defeating waste.

10 ways to make your day healthier

10 lifestyle changes that will boost your health

While many of us set long-term goals in regards to our health and fitness, there are many things you can do right now to boost your health each day. To improve your wellbeing and start feeling better, check out these 10 healthy changes to make to your day.

Plan to be healthy

Like most things worth having, a healthy lifestyle sadly won’t fall into your lap without any effort. To make healthy lifestyle choices a regular part of your day it is important to make a plan and schedule them in, at least until they become second nature. Rather than making vague plans to “eat more healthily” or “do some exercise”, make a menu for the day ahead detailing exactly what you will eat, or schedule in a date for exercise, establishing an exact time, activity and location. Whatever your health intentions, set your purpose for the day ahead and factor in some time to make it happen.

 Ditch your alarm clock

Few of us would class the alarm clock as our favourite household appliance. However, if you find yourself waking up feeling sluggish and miserable and repeatedly pressing snooze, it may be worth investing in a gentler wake-up call. Ideally, our bodies our wired to wake up to natural light; however it is not always possible to do so. Instead, try purchasing a wake-up light which will wake you up gently as it gradually brightens, helping to regulate sleeping patterns and boost your mood and energy levels for the rest of the day.

Don’t overdo your morning workout

While a daily workout is great for your health, research suggests that it may be best to leave your exercise session until later in the day. A study by a researcher from Brunel University, Middlesex, found that heavy training sessions early in the morning compromise the immune system and put athletes at increased risk of infection from bacteria and viruses. While a morning jog or gentle exercise session is unlikely to put you at great risk, try to save heavier workouts for later in the day.

Start your day on a positive note

Many of us start the day with a morning newspaper or by listening to the news. However, while it’s good to stay informed of what is happening in the world, it can also start the day off on a negative note. If you find yourself struggling to get in a positive frame of mind, try following your morning news update with some motivational reading, an inspirational quote or an email from a friend. Not only will starting your day with a more positive outlook help to boost your mood and productivity, but studies have shown that positive people are less likely to die of heart disease or stroke.