How To Make Friends as an Adult

Almost everybody struggles with it. But no one talks about it. What is it? How to discreetly sniff your own armpits in public? How not to buy the free sample after you just ate three of them? Not quite; it’s the mysterious process of making friends as an adult.

As a kid, making friends is easy—you’re buddies with the neighbors or the kids you see in class every day. But after Pomp and Circumstance plays for the last time and you’ve tossed your mortarboard, you’re thrust into a new world of adulting where everything, including friendship, gets more ambiguous. But fear not—you’re not alone, and here is what you need to know. I hope you enjoy it.

In this episode, you will learn:

• The three ingredients for turning a stranger into a friend
• The one ingredient that’s more powerful than shared interests or personal commonalities
• How many conversations it takes before someone considers us a friend
• How many confidantes the average American has (it’s lower than you think)
• How perfectionism sabotages making friends or getting closer to acquaintances
• The true definition of popularity, and how it’s different than what you experienced in middle school

If you liked the excerpt, you can pick up a copy wherever you like to get your audiobooks. If you prefer to read with your eyeballs rather than your ears, you can do that, too, with the ebook or a good old-fashioned hardback wherever you buy your books.

8 Tactics to Stop Living Paycheck to Paycheck

If you feel like your paycheck is gone the moment you get it, you’re not alone. Many people are stuck living paycheck-to-paycheck and just can’t seem to break the cycle.

While escaping this dilemma isn’t easy, it’s possible to get ahead by changing your mindset, examining your lifestyle, and creating new habits. Once you free up even a small amount of discretionary income each month, it’s possible to build a better financial life with more security and less stress.

8 Tactics to Stop Living Paycheck to Paycheck

1. Admit you have a challenge to overcome. 
2. Forget what other people think. 
3. Measure your cash flow carefully. 
4. Cut your largest expenses first. 
5. Reduce the cost of debt. 
6. Automate saving (even small amounts). 
7. Create more ways to make money. 
8. Focus on the future you want.

Use these eight tactics to break the paycheck-to-paycheck cycle for good.

1. Admit you have a challenge to overcome.

To break the cycle of living paycheck-to-paycheck, first, you must admit that it’s a problem, if you haven’t already. If you’re not setting aside any money, you’re in a dangerous position that leaves you vulnerable to unexpected hardships. Any setback can put you in an even worse position than you are now.

If you don’t save for emergencies or your long-term needs, you’re not financially grounded—you’re simply drifting from one bank deposit to the next. That’s a surefire way to devastate your financial life.

When there’s money left over at the end of the month, you have the power to save and invest. Without it, you simply don’t have the ability to build financial security.

Whether the root of your money strain is due to overspending or earning too little, it’s time to face it head on. If you don’t act now to break the pay-to-pay cycle, accumulating a cash reserve or building wealth for retirement simply won’t be possible.

If you have a partner or spouse, talk to him or her about making a commitment to turn your financial life around. You might set a goal to build a small emergency fund before the end of the year or contribute to a retirement account every month.

When there’s money left over at the end of the month, you have the power to save and invest. Without it, you simply don’t have the ability to build financial security.

2. Forget what other people think.

Living paycheck-to-paycheck is a predicament that can devastate your finances no matter how much you make. Even high earners can let expenses and consumer debt get out of control.

When you want the appearance of success, or feel entitled to have what others have, you’re probably living a lifestyle that you can’t afford. If you equate your self-image with material things that are draining your bank account, it’s time to quit worrying about what other people think.

As I say in my book, Money Girl’s Smart Moves to Grow Rich, “A poor self-image is a bottomless pit that no amount of spending can fill up or make good. Search for ways to fulfill those emotional needs without spending beyond your means.” The first two book chapters are free to download here.

Some people were born savers and others continually struggle to delay gratification. If you can’t seem to put a lid on spending, it’s time to quit rationalizing bad behavior that’s holding you back.

You can take full control of your finances only when you take full control of yourself. For many people, the inability to manage money is really the inability to manage themselves.

So, get comfortable saying “no” to family or friends who may pressure you to spend more than you should. Get focused on goals you want to achieve and don’t let anyone prevent you from reaching them.  

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3. Measure your cash flow carefully.

You can’t change what you don’t measure, so track your expenses carefully. No matter how much you earn, you must spend less. Again, when you live paycheck-to-paycheck and spend everything you make, it’s impossible to get ahead.

Find a way to keep an eye on your spending that’s easy for you. It could be jotting down every expense in a paper notebook or entering costs into a computer spreadsheet.

Try apps, such as Mint and Quicken, that sync with your financial accounts and automatically pull in your transactions. Tiller is a Google Sheets-based tool that consolidates your daily financial transactions into a dashboard that you can customize. Also check out downloadable Excel budget spreadsheets at Simple Planning.

Technology makes it easier than ever to create a spending plan and stick to it. So, if you don’t have a clue where your money goes every month, get curious. You may be shocked by what you find.

Budgets don’t have to be forever, but they’re an essential part of taking control of your cash flow and understanding how to cut back. Then you can allocate that savings to build wealth and security for the future.

4. Cut your largest expenses first.

An effective way to stop living paycheck-to-paycheck is to cut your largest expenses first, such as housing. A good rule of thumb is to never pay more than 20% to 25% of your gross income on rent or a mortgage, even if a home lender says you can afford a bigger payment.

You may need a radical lifestyle change to downsize your housing. Consider a variety of options, even if you don’t like them. Remember, financial sacrifices will help you get ahead and don’t have to be permanent.

If you buckle down for a year, you can accomplish a lot with your money. You could move to a less expensive apartment, home, neighborhood, town, or state. Consider moving in with family or getting a roommate to share expenses.

Vehicles are another budget-buster to evaluate. Driving a used car is always a better deal than buying a new one. Never let your car payment exceed 10% of your gross income. And check out other transportation options, such as public transit, carpooling, or using a ride-sharing service.

Keep looking for more big cuts. You’ve got to take control of your financial life and make serious changes to break the pay-to-pay cycle and create more financial breathing room.

Bonus Tip from The Penny Hoarder

With summer upon us, you're probably watching your thermostat as close as you're watching your budget. Here are three ways to save money on your power bills.

1. Programmable Thermostat: This can automatically adjust the temperature settings for you depending on when you're home. You don't have to blast the A/C, either. When you get home, turn on a few fans to get that cool air moving. A programmable thermostat can save you 10% on heating and cooling costs each year, according to consumer reports. 

2. Switch Out Your Light Bulbs: Compact flourescent light bulbs (CFLs) start at around $5 per bulb, which can seem expensive. But they save about $6 per year in electricity costs. The key to getting a great return on investment in new bulbs is to replace the ones you use most often, so you can get the full $6 annual savings per bulb.

3. Lights on a Timer? If you have any lights on a timer, be sure to adjust the turn-on time to account for the longer daylight hours. You don't need your porch light on at 5pm when it's lighter for hours beyond that in the summer. Those small savings add up.

For more tips, visit The Penny Hoarder.

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5. Reduce the cost of debt.

Many people are drowning in expensive debt that keeps them locked in the paycheck-to-paycheck habit. Can you refinance your mortgage for a lower interest rate or sell your home and move into a less expensive one?

Shaving the interest off high-rate credit cards and loans can add up to big savings. Consider consolidating debt using a low-rate personal loan so you have more money available every month.

Consider consolidating debt using a low-rate personal loan so you have more money available every month.

You can download the free Online Loan Comparison Chart PDF to compare the pros and cons of popular lending options. Shifting debt to a lower-rate product is a wise way to save interest and pay off debt faster.

6. Automate saving (even small amounts).

No matter your financial goals, automation is the trick to making saving easy. For instance, if you’re looking forward to a comfortable retirement, set up monthly recurring contributions to an Individual Retirement Arrangement or IRA.

If you have a workplace account, such as a 401k or 403b, they offer built-in automation because contributions can only come from your paycheck.

If you want to save for an emergency fund or an upcoming vacation, set up a recurring transfer to a safe, FDIC-insured bank savings account. If you want to save for a child’s education, consider a 529 college savings plan. Moving money into a dedicated savings account, before you have a chance to spend it, makes it more likely that you’ll meet your goals.

Keep increasing the percentage of your paycheck that you save on a regular basis. For instance, if you’re contributing 3% to a retirement plan, bump it up to 4% next year.

7. Create more ways to make money.

Cutting unnecessary expenses is great for breaking the paycheck-to-paycheck cycle, but earning more can be the ticket to turning your financial life around. You could:

• Get a second job
• Pick up extra hours at work
• Ask for a raise
• Seek a promotion
• Start a side hustle

There are many ways to create more income streams, such as driving for Lyft or Uber, taking surveys on Survey Junkie, house sitting, dog walking, tutoring, delivering groceries for Instacart, or writing. Try something new. You likely have skills that can be used in a variety of jobs and types of work.

8. Focus on the future lifestyle you want

If you’re like me you want security and financial freedom, which are impossible to get when you’re trapped living paycheck-to-paycheck. Instead of hoping that next month will be different from this month, focus on the future you want to create.

Nothing worthwhile is easy to achieve. So, decide today how you want your life to be in 5, 10, or 20 years from now. The moment you create a plan and begin taking small action steps, you’ll feel much less stress and instability.

Get More Money Girl!

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Empty Wallet image © Shutterstock

Protein Density: How To Get More Protein for Fewer Calories

A few weeks ago, I talked about the concept of fiber density, which is a way of looking at how much fiber a food contains per calorie. As we discovered, some high fiber foods are also relatively high in calories. Choosing foods with a high fiber density (which have more fiber per calorie) can help you increase your fiber without blowing out your calorie budget.

Protein can present a similar dilemma, especially for vegetarians. In order to get the same amount of protein from black beans as I would from chicken breast, I’d have to eat three times as many calories. It can be challenging to increase your protein intake using plant-based sources without taking in more calories than you need. This is where the concept of protein density can help.

Just as we did for fiber density, we can calculate the protein density of a food by dividing the protein by the calories. Foods with a higher protein density provide more protein per calorie.

Which Foods Have the Most Protein Per Calorie?

Not surprisingly, animal proteins like meat, fish, eggs, and chicken have a much higher protein density than plant based proteins like beans, nuts, seeds, and grains. Among the animal proteins I compared, chicken breast, egg whites, and lowfat cottage cheese have the highest protein density. Whole eggs, cheese, and other full-fat dairy products were among the lowest in protein density.

That’s not to say that full-fat dairy products aren’t good for you or that egg whites are better than whole eggs. Protein isn’t the be-all and end-all of good nutrition. But if you are looking for ways to get more protein with fewer calories, those are probably not the foods you want to turn to.

The protein density score is even more useful if you are limiting yourself to plant-based proteins.

Protein Density of Plant Foods

Certain vegetables (especially mushrooms, leafy greens, and cabbage) have a surprisingly high protein density. Bok choi, for example, has a protein density score of 12, about the same as lean ground beef. That means that if you eat 100 calories worth of bok choi or lean beef, you’ll get about 12 grams of protein. Not too shabby! But here’s the rub: You’d have to eat about 8 cups of bok choi to get as much protein (and calories) as you’d get from a three ounce hamburger. That’s an awful lot of bok choi.

Peanuts and pumpkin seeds are your best bets in the nut and seed category, with protein density of 4 and 5, respectively.  Just remember 'P' for protein!

Even though they have a high protein density, these vegetables may not be a practical way to get a whole lot of protein at one time. Tofu, on the other hand, not only has the same amount of protein per calorie as lean ground beef, but also about the same amount of protein per serving.

Some of the things that vegetarians consider to be go-to protein sources have surprisingly low protein density. Almonds, for example, have a protein density of just 3.5. Sunflower seeds are even lower, just 2.8. That means you’ll have to take in a lot of calories to get a little protein. In terms of protein, peanuts and pumpkin seeds are your best bets in the nut and seed category, with protein density of 4 and 5, respectively.  Just remember “P” for protein!

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Which Has More Protein per Calorie?

Here’s one that may surprise you: Although we tend to think of wheat as a carbohydrate, it actually has a decent amount of protein as well. Whole wheat bread, for example, has a protein density of 5, about the same as whole milk and significantly higher than quinoa, which is often heralded for its protein content.

As you can see, the protein density score gives you an easy way to compare similar foods. Black beans have a protein density score of 6, meaning that 100 calories worth of black beans only delivers 6 grams of protein. Edamame, on the other hand, has a protein density of around 10. You get ~50% more protein from the same number of calories.

Earlier this year, I reviewed two vegan hamburger products, the Impossible Burger and the Beyond Burger. The Beyond Burger is made of pea protein and has a protein density of 7. The Impossible Burger, which is made from soy and wheat protein, has a protein density of 9. (By way of comparison, a regular hamburger has a protein density of 10.)

Here are a few more unexpected findings: Cheddar cheese has a protein density of 5 while mozzarella is around 8. A regular baked potato has a protein density of 3 (about the same as almonds), compared with a baked sweet potato, which is only 2. And while similar in calories, it turns out that whole wheat pasta beats out egg noodles in terms of protein density, 4 to 3.

I should point out that protein density does not take into account protein quality.

Just for fun, I’ve posted a table of some healthy foods and their protein density but you can quickly calculate and compare protein density by dividing the protein by the calories and then multiplying by 100.

I should point out that protein density does not take into account protein quality. Because they contain a more optimal distribution of essential amino acids, animal proteins have a higher biological value than plant-based proteins. Nonetheless, protein density can still be useful—and it's a whole lot easier to calculate.

Let me know whether you find protein density to be a useful tool. Post your comments below or on the Nutrition Diva Facebook page.

Resources:

Protein Density of Foods

Fiber Density of Foods

Image of protein-rich foods © Shutterstock

How To Prepare for a Ragnar Relay

Training for a Ragnar relay event is not all that different from training for any individual race like a 10k or a marathon, it's a running race after all. But by incorporating some nuanced techniques and some important forethoughts, you can make sure that you are ready for all aspects of the big day.

Ragnar Basics

During a Ragnar event, each team participant will run three times (or three legs of the race), with each leg ranging from three to 13 miles. Each leg will also vary in difficulty based on the terrain, elevation, or general hilliness. In total, each runner averages around 17 miles of running. Although, if you are lucky, the shorter running positions cover 11 miles and, if you are unlucky, the longer positions are more like 24 miles (which is nearly a full marathon distance).

On Ragnar’s official website they break the Ragnar training essentials down into four categories:

1. Preparing for the night leg.
2. Run on tired legs.
3. Target your long leg.
4. Test your nutrition.

Having done a Ragnar (So.Cal.) and coached a number of people through their Ragnar adventure, I agree that those are some very important factors to consider. So, let’s break them down one by one, and then I will add in my bonus tip at the end.

Running Ragnar at Night

Waking up in the middle of the night to your teammates yelling your name and then immediately having to break into a sprint is a crucial part of running a Ragnar.

Everyone in the van suddenly started shouting my name and the next thing I knew I was sprinting off into the night.

For me, my night leg happened at about 3:00 am and after staying awake (eating bacon—we'll get to that later) until about 1:00 am, I finally drifted off, sprawled across the bench seat in the back of the van. I had an alarm set to wake me up about 20 minutes before my teammate was likely to arrive to handoff the official (and sweat-soaked) wristband to me. I either miscalculated or my teammate hauled butt (or both), so I was still sound asleep when he rounded the bend, waving frantically. Everyone in the van suddenly started shouting my name and next thing I knew I was sprinting off into the night.

During a Ragnar, each participant is required to run with a safety vest, headlamp, and tail-light. I strongly suggest that you take your safety gear out for a test-ride a few times before race day and get used to running with a headlamp bouncing around and lighting your way. You certainly don’t need to sleep in a van and get shouted awake at 3:00 am to test the gear. Simply taking the gear for a test spin in the dark will suffice.

Tired Legs During Ragnar Relay

The thing that sets Ragnar apart from other, more traditional races (even other 24-hour events) is that during a Ragnar relay you will run at least three times in that 24-hour period with lengthy breaks in between. Having these long breaks between legs means that your muscles will get completely cold, tight, and perhaps even start to show signs of DOMS (delayed onset muscle soreness). So it is important to keep your running legs moving in between your running legs.

A big challenge will be running on your tired legs, especially during your 3rd effort.

A big challenge will be running on those tired legs, especially during your 3rd effort. The best way to prepare for this is to practice running two times in one day and then again the next morning, at least a few times before race day. I suggest you mix this in with your regular run training but no more than every two to three weeks. These back-to-back sessions can leave you fatigued and the necessary recovery time could cut into your regular training if you do it too often. 

A good approach for this would be to get up early and run the equivalent of your shortest leg—and run it hard. Then do your normal daily activities and just before or after dinner, go out for a longer and easier effort. Finish this off with a medium distance, mid-effort run the following morning. This isn’t a direct simulation of what it will feel like during the race but it is as close as I suggest you get. This will help prepare you mentally for what is in store for you without breaking you down so you are unable to train. 

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The Longest or Hardest Run

Once you have your team selected and you are all registered for the Ragnar race, you will be able to assign your teammates to particular legs of that race. I suggest that you do this early on so everyone knows what distance and difficulty they will need to train for.

During a Ragnar, the total mileage you will run and the distance of your individual legs will vary from your teammates', so your training will need to be personalized.

• If you are the unlucky soul who gets assigned the longer legs, you will want to train to that distance (and perhaps a little beyond—it's surprisingly easy to go off course at a Ragnar event).
• If you are the unlucky soul who gets the shorter but very hilly leg, your training will be focussed on hill repeats.
• If you are the unlucky soul who gets a short and flat leg, you will want to work on your speed.

Any way you slice it, your training will need to be specific to whichever unlucky straw you drew.

Tried and True Nutrition

Now the bacon story. For some reason around 11:00 pm during my last Ragnar event, one of my teammates decided to cook a huge batch of bacon. We really should have been trying to get some sleep but instead a few of us were deep into some peanut M&Ms (one of my go-to fuels). When it was ready, we enthusiastically dug into the bacon. (I mean, come on. It's bacon!) Well, M&Ms and bacon are an oddly delicious combo, but a great "middle-of-the-night running fuel" they are not.

We deviated from our fuel plan and paid the price.

M&Ms and bacon are an oddly delicious combo but a great 'middle-of-the-night running fuel' they are not.

Due to the fact that you will be running three different times, at odd hours of the day and night, over a 24-hour period, your body is going to be a little confused and your digestion may be a little off its game. To help minimize the disruption, make sure that you test different foods before, during, and after each of your runs (especially on those multi-run days) to figure out which foods work for you. Having done that, your race day nutrition will be nailed down. Stick to those foods and you will be fine. No bacon. 

Bonus Ragnar Relay Tip

I am going to add in one more training tip here and that is to remember that this is supposed to be fun. It is OK to try to be competitive but also stay realistic. The teams that take it just seriously enough to feel fulfilled, and like they did their best, but also relaxed enough to not get angry or agitated, seem to have the best overall results.

Remember that being woken up in the middle of the night and made to perform difficult physical tasks is something that hardcore people like Navy SEALs train for their entire career. On the other hand, we Ragnar runners are only doing it for one weekend of the year—so don’t be too hard on yourself.

Also don’t be surprised if you are a lot more fatigued, sore, and drained by the end of the Ragnar event than you expected to be. Even if your mileage isn’t that high, you are still going to experience some neural fatigue along with muscular fatigue. And of course, there is also the lack of sleep. So, cut yourself some slack and take the next few days off from any hard training. Your mind and body will tell you when it is OK to get back at it.

For more info about fatigue and recovery check out the episode called 6 Reasons Recovery Is Essential to Your Exercise Routine, where you can learn all about the central nervous system and how it plays an important role in recovery from an effort like a Ragnar race.

Mental Toughness

An unexpected result or side benefit of being involved in a Ragnar race is the degree of mental toughness that you walk away with. Just like the Navy SEALs getting woken up and thrown out of a plane (or something equally terrifying), being involved in one of these races can make a big difference in your mental game. The best athletes in the world often use words like "grit," "mental toughness," "fortitude," or the "ability to suffer" when they are asked what sets them apart. A Ragnar race is a good place to build some of that. 

The best athletes in the world often use words like grit and fortitude when they are asked what sets them apart. A Ragnar race is a good place to build some of that.

I guarantee that the next time you are running a race and you start to feel that “why am I doing this” voice gaining momentum in your head, if you conjure that memory of running in unfamiliar territory, on a nearly unmarked course, in the middle of the night, after little-to-no sleep, and way too much bacon, you will be able to silence that voice a lot easier than ever before.

Wake up, soldier! Go go go!

For more info, tips, and to join the conversation, head over to Facebook.com/GetFitGuy or twitter.com/getfitguy. Also don't forget to subscribe to the Get-Fit Guy podcast on Apple Podcasts, Stitcher, SoundCloud, Spotify, Google Play or via RSS.

Online Shopping? Be Smart, Track Your Shipping Numbers

My name is Stever Robbins, and I have a confession: I order stuff online. A lot. A whole whole lot. We used to live in a world of not-so-instant gratification, where if you wanted something, it required walking or driving to the store. Then you had to shop. Then you’d wait in line for the cashier. You and the cashier would exchange pleasantries. You’d pay for your brand new Turnip Twaddler, and proudly head home.

You couldn’t always do this at the drop of a hat, however. It might require planning. Maybe the only store that carries Turnip Twaddlers was one town over, so you would have to wait until the time was right to sneak out for your consumer extravaganza. 

Now you can buy buy buy buy, and your Twaddlers will descend upon you from a veritable army of uniformed delivery services. And best of all, you still get to see your friend the cashier, who has joined the “gig” economy and is now delivering those very same twaddlers by bicycle. If they deliver 300 or more a day, they can even make it into the income bracket where they’re making 1/10th of what they made before. And best of all, they always deliver your packages with a smile. Otherwise, you can give them a 2-star rating and they’ll get fired. So they better deliver service with a smile.

Stuff Gets Lost

Since finding myself desperately in need of a Turnip Twaddler, and a Tomato Musher, and several other household essentials, I’ve been ordering online like crazy. And in an absolute miracle of modern technology, every one of those packages notifies me every time the package moves closer to my outstretched, grasping hands.

You’ve been there too, right? And then...then the chaos hits. You get a text message that says “Package 3493 is en route.” You jump for joy. You celebrate. You...you have no idea what package 3493 actually is. Is it the Turnip Twaddler or the Tomato Musher? Or perhaps the exciting shower curtains you ordered last month that were on backorder? Who can tell?

When you later get a message saying “Package 3493 delivery error,” and the tracking feed goes silent, you have no idea which vendor to call to complain. Or request a refund. Or ask for an investigation.

Track Your Tracking

So you need to know your tracking numbers. But only if you’re prepared. Last week we discussed using your NOTES program to organize all your project-related information. This is another place your NOTES program can save the day. But you have to be prepared. 

Create a note called “Product Tracking.” Every time you’re notified that a product has shipped, when you tell the website to track your purchase, note the tracking number. Copy it into your note, along with a brief description of what the item is. Then when you get your text message, a quick peek into your notes tells you that package 3493 is your Tomato Musher.

Add Links to the Order Page

When the package gets lost, however, you need a way to start finding it again. When you add the tracking number to your notes, also paste in the URL of the order page itself. Then when you need to start an investigation to find your wayward Musher, you’ll have the link ready to go.

One click and you’re at your order page. One click on Track Package and you’re at the status page telling you the package has vanished. From there, it’s just a short click...back to the order page. Yes, that actually happened, just last week when ordering my 200 feet of paracord, mustache clippers, and 30-gallon drum of olive oil. Don’t ask.

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Also Track Order Numbers

There are times—far too many times—when an online merchant will not investigate a complaint or process a return without the original order number. It’s especially bad when you’re buying software upgrades online. I tried to upgrade some software I first bought over ten years ago. Their website wanted my original order number. Excuse me? That was ten years ago. Who tracks their original order number?

Why, starting today, you do! When you order something, go to your shipping note and note the order number and what it is you ordered. You probably won’t need it, but if you do, you can find it lickity split.

Always add new order numbers or shipping numbers or RMAs to the top of the note. That way, as soon as you open the note, you see what’s currently en route. If you scroll down, you’ll see previous purchases.

Many Happy Returns

Because all companies are competent, you’ll get the whole mess sorted out, and not one, but two Tomato Mushers arrive at your house. Apparently what was once lost, now is found. 

Being the honest sort (and because they charged you for both of the Mushers), you immediately call the support rep to return the extra Tomato Musher.

By setting up a single note for tracking shipping numbers, return numbers, order numbers, order entry pages, and product details, you reap rewards several times over.

A happy customer support rep answers (they’re much happier than the ex-cashier, because they have a full-time non-living wage job, as opposed to a part-time non-living-wage job). They give you a Return Merchandise Authorization number, or RMA. You then send off the extra Tomato Musher with the RMA number on the side, so it gets properly credited to your account.

As I’m sure you’ve already figured out, you go straight to your NOTES and enter the tracking number of the item you’re returning, the RMA and what the item is, right in your notes. Two months from now when you still haven’t received the credit, you have all the relevant info at your fingertips when you contact the company.

These Are a Few of My Favorite Things

More importantly, you have all of the relevant info for the future you! Two years from now, when you’re Twaddling your Turnips and Mushing your Tomatoes, you may realize that a Twaddler is the Best. Wedding. Present. Ever. for your sibling’s children. And rather than wracking your brains to remember where you got it (let’s face it, they aren’t exactly common), you can return to your Product Tracking note and in a click or two be right back on the website, ready to Twaddle.

By setting up a single note for tracking shipping numbers, return numbers, order numbers, order entry pages, and product details, you reap rewards several times over. You have all the information you need to buy, rebuy, return, reorder, and retrack your purchases. Everything’s in one place, and in today’s everything-by-mail, you’re-at-the-mercy-of-vast-faceless-corporations world, you’re completely ready to take on the corporate behemoth at its best.

Now if you’ll excuse me, my paracord, olive oil, and mustache clippers are waiting.

I’m Stever Robbins. Follow GetItDoneGuy on Twitter and Facebook. If you have projects that are stalled or taking too long, check out my “Get-it-Done Groups” accountability groups. Learn more at http://SteverRobbins.com. Image of packages © Shutterstock.

The Mysterious Return of Ozone-Depleting CFCs

Avid Everyday Einstein listeners may recall that the depletion and subsequent rebound of the ozone layer is one of my favorite science stories. Scientists were able to identify a problem (the depletion of the ozone layer) and its cause (chlorofluorocarbon gases or CFCs) and within two years, politicians took swift action to reverse course to protect our planet and its inhabitants. The ozone layer has now rebounded and scientists predict that by 2060-2075, the ozone layer will be back to its pre-1950 levels. Science truly can change the world.

Unforutnately, CFCs are making a comeback in the atmosphere and scientists are not sure where they are coming from. Let’s take a look at how we know they have returned and what the leading theories are to suggest why.

What Are CFCs?

First, we cannot tell the story of ozone depletion and CFCs without highlighting the incredibly important work of Mario Molina, a Mexican immigrant to the United States. Molina was born in Mexico City and is now a Distinguished Professor of Chemistry and Biochemistry at the University of California, San Diego. Together with his former postdoctoral advisor at the University of California, Irvine, Sherwood Rowland, Molina was awarded the Nobel Prize in Chemistry for his discovery that chlorofluorocarbon gases (CFCs) contribute significantly to depletion of the ozone layer which protects us Earth inhabitants from cancer and cataract-causing harmful UV rays.

In the 1970s, CFCs were commonly used in refrigeration and as a propellant in aerosol sprays and were sold under the brand name Freon. Manufacturers first turned to CFCs because they were inflammable and nontoxic and cheap to produce. CFCs are relatively stable molecules so, once released, they almost always make their way upwards to live a long life in the Earth’s stratosphere.

However, in 1974, Molina and Rowland noted that, once in the stratosphere, CFCs become vulnerable to ultraviolet radiation from the sun which breaks them down into their constituent parts, including chlorine, fluorine, and carbon atoms. Those chlorine atoms react with oxygen atoms in the atmosphere which leads to the destruction of the molecules that make up the ozone layer. About 10 years later, a trio of British scientists found evidence of this depletion in action.

Science is a global pursuit that benefits from the free exchange of ideas and the promotion of collaboration. Mario Molina’s work is just one example of how an openness to immigration contributes to the United States’ status as a leader in scientific research. In fact, of the 78 Nobel Prizes awarded to scientists in the U.S. in chemistry, medicine, and physics since 2000, 39% were awarded to immigrants. And this is not just a trend for well-established, senior scientists. According to a study by the National Foundation for American Policy, over 80% of recent finalists in the Intel Science Talent Search (a science competition often dubbed the “Junior Nobel Prize”) were the children of immigrants.

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Who is Newly Producing CFCs?

The Montreal Protocol of 1987 banned all production of CFCs by the year 2010. A recent study in the journal Nature reports that, while CFCs in the atmosphere have declined steadily from 2002 to 2012, that decline has since slowed. The scientists involved in the study found that the overall amount of ozone-harming CFCs in the atmosphere is still decreasing and the ozone is still recovering, but the levels of one particular type of CFC, known as CFC-11, have risen 25% since 2012.

The dramatic increase in CFC-11 is consistent with new production of the molecule and cannot be explained by lingering past levels. However, reported new production has been "close to zero" since 2006—the US phased out production in 1996—suggesting that whatever is causing the recent increase not only violates the international agreement set up by the Montreal Protocol but also is being done off the record.

Thanks to the work of Mario Molina and his colleagues, however, we don’t have to guess on the role these CFCs play in ozone depletion.

CFC-11 is usually found in foams, like those used for refrigeration, and can live on in the atmosphere for up to 50 years. However, cheap and effective substitutes have existed for some time making the increase in CFC-11 production an even bigger mystery. It may be possible that someone has decided to use up a stockpile of the greenhouse gas they amassed before the Montreal Protocol was instated, but the measured rate of production, 13 billion grams per year, would require an incredibly large stockpile.

The scientists involved in the study also considered less nefarious reasons for the increase, including a changing of the atmospheric patterns we rely on to remove CFCs from the atmosphere, demolition of old buildings that contained CFC-11, and accidental production. But the level of increase predicted from this combination of sources was not enough to match the observed rise in CFC-11.

Thus, someone is newly adding CFC-11 into the atmosphere and doing so in large quantities. According to the report, “the increased CFC-11 emissions arise from new production not reported to the UN Environment Program’s Ozone Secretariat, which is inconsistent with the agreed phase-out of CFC production in the Montreal Protocol by 2010.” In other words, “somebody’s cheating” as noted by Durwood Zaelke, an expert on the Montreal Protocol from the Institute for Governance and Sustainable Development.  

An internationally cooperative investigation will be required to find out just who the culprit is, and until then some guesswork may be required if we want to take swift action to discourage the production of new CFCs. Thanks to the work of Mario Molina and his colleagues, however, we don’t have to guess on the role these CFCs play in ozone depletion and why their elimination is so important.

Are you a Hispanic or Latino student interested in studying science? Best Colleges has a list of scholarship resources, including financial aid for undocumented students.

Until next time, this is Sabrina Stierwalt with Everyday Einstein’s Quick and Dirty Tips for helping you make sense of science. You can become a fan of Everyday Einstein on Facebook or follow me on Twitter, where I’m @QDTeinstein. If you have a question that you’d like to see on a future episode, send me an email at everydayeinstein@quickanddirtytips.com.

Image courtesy of shutterstock.

Can Simply Sitting in a Hot Tub Improve Your Health?

Here we go again with another one of those health and wellness research articles that grab the attention of social media junkies and fit folks alike, due to its promise of a shortcut to good health. What could be easier than simply sitting in a hot tub to improve your health? Not much, it is true, but when anything is this simple I can't help but put on my skeptic's hat. So let's take a closer look. 

In an article published in Experimental Biology, researchers reported that six obese women (with PCOS) showed:

• Reductions in fasting glucose (which could reduce their risk of developing diabetes).
• Reduced blood pressure and heart rate (which could reduce their risk of heart disease).
• Improvements in other measures of heart health and metabolism.

These changes were reported after the women performed (enjoyed?) one-hour sessions in a hot tub, three to four times per week, for about two months. That is all they did. Outside of their normal routine. 

The researchers speculated that sitting in a hot tub might affect the body in some of the same ways as aerobic exercise.

How could this be? Well, the researchers speculated that sitting in a hot tub might affect the body in some of the same ways as aerobic exercise due to the fact that both activities (cardio and hot tubbing) raise body temperature, which makes the body increase blood flow to the skin (the natural cooling reaction). This comparison reminded me of some studies I had read a few years ago. 

Previous Hot Tub and Sauna Studies

Scientists have known for years that heat exposure can cause the body to increase proteins (heat shock proteins), which have been linked to reducing inflammation, repairing damaged insulin receptors, and improving blood vessels. In a study from 2009, researchers reported that endurance athletes can potentially shave 1.9% off of their 5K race time by simply spending half an hour in a sauna after each of their training sessions. They chalked this benefit up to a rise in blood plasma, red blood cells, and the precursor of red blood cells “erythropoietin” or EPO.

To me, that sounds pretty darn uncomfortable though—which might be part of the mechanism of action. Jumping into a bubbling hot tub or raging sauna immediately after crushing a hard run workout is not my idea of a good time but a 1.9% improvement is nothing to sneeze at, especially in a race as short and intense as a 5K. 

In a later study from 2014, they recommended that using heating gear before a workout could enhance the effectiveness of that workout. Their suggestions also included using a sauna or a hot tub (similar to the other studies) but they also suggested that doing a long warm-up could work nearly as well. The idea is to get your core temperature higher than usual before you begin your workout. So, if it doesn’t make you want to crawl back in bed, a pre-workout soak in the hot tub may help enhance your workout performance.

And yet another study from 2015 analyzed data from the Finnish Kuopio Ischemic Heart Disease Study and found that men who took more frequent saunas (4-7 times per week) actually live longer than once-per-week users. We should note that the scientists did not know why the men who took saunas more frequently lived longer but it was clear that something about relaxing in a hot environment seemed to play a role. 

More Research is Needed

Back to the more recent study on the six obese women who did nothing but soak for two months. I probably don't need to tell you that six women is too small a sample size to get excited about. Plus in an article for Every Day Health, neuroendocrinologist and PCOS researcher Jon Levine said that although initial results look promising, more research is needed. “These results were obtained from subcutaneous fat cells in a cell culture dish; they were not looking at systemic insulin resistance in these women. However, this is very promising preliminary evidence that supports further study of the effects of thermal fat therapy on insulin resistance in obese women with or without PCOS.”

My take away is that this article can be added to the growing list of studies indicating that getting yourself hot, whether it is before, after, or instead of a workout, seems to have health benefits. But I would never tell any of you to swap your daily movement routine for a simple soak in the hot tub or a sauna session. Although I would say that if you have the time and the means for both, there is sufficient evidence for me to say "why the heck not?"

Just don't use these types of extremely small studies, done on very specific subsets of the population, that analyze cells in a test tube rather than in an actual human, as a reason to become more sedentary. (We have plenty of excuses for that already). Instead, I suggest that we use it as a motivator to raise our own body temperature and increase our own blood flow the old fashioned way!

For more hot info, sweaty tips, and to join the temperature raising conversation, head over to Facebook.com/GetFitGuy or twitter.com/getfitguy. Also don't forget to subscribe to the Get-Fit Guy podcast on Apple Podcasts, Stitcher, SoundCloud, Spotify, Google Play or via RSS.

How to Embrace Awkwardness

Awkward! It's what we feel when we cringe, recoil, or shudder at our own or someone else’s behavior. For example, we feel it when we’re hit out of the blue with a humiliating memory from our past, when we hear our own voice on a voicemail, or when watching pretty much anything involving Larry David. Luckily, journalist and author Melissa Dahl has us covered. This week, Melissa and Ellen discuss:

• How awkwardness and cringing are distinct, yet connected.
• How you and Michael Scott likely experience awkwardness differently.
• What is the “irreconcilable gap” and how it explains awkward moments.
• How you are not alone if you are inexplicably and randomly thunderstruck by awkward memories.
• Two strategies to try when these “cringe attacks” strike.
• How, through the spotlight effect and the invisibility cloak illusion, we all think others are paying attention to what we’re paying attention to.
• What happens when you “lean in” to awkwardness.
• How to navigate the most common awkwardness minefield: the workplace.

Melissa Dahl is a senior editor at New York Magazine's The Cut, where she covers health and psychology. In 2014, she helped launch Science Of Us, New York Magazine's popular social science vertical. Her first book is Cringeworthy: A Theory of Awkwardness. Pick up a copy wherever you like to get your books.

A 5-Point Checklist for How to Invest Money Wisely

A reader named Marquis B. asks, “If I had $10,000 that I was willing to risk on buying one stock (such as Netflix, which has been going up lately) and then quickly selling it to make money, would that be absolutely stupid or just risky?”

Thanks for your question, Marquis. Investing money always involves some amount of risk, which means you could lose some or all of it. And stock-picking is extremely risky compared to investing in a diversified portfolio of funds, which could be made of up hundreds or thousands of individual stocks.

Before you’re tempted to roll the dice with a windfall or any amount of extra money for a quick profit, consider how it could be used to improve your current and future financial security instead. In this post, I’ll cover a five-point checklist to know if your financial foundation is strong enough to make a risky investment and why investing for the long-term is the best strategy.

Checklist for How to Invest Money Wisely

1. Build an emergency fund. 
2. Fill your insurance gaps. 
3. Pay down dangerous debts. 
4. Contribute consistently to a retirement account. 
5. Fund your dreams.

You’ve probably heard about a day-trader or a lucky friend who bought a stock that was on a meteoric rise and then sold it to make a lot of money. Yes, it can happen. But the problem with short-term investing is that a stock that looks so promising can reverse direction in an instant, leaving you with a huge loss.

If professional money managers—who study company financials, stock movements, industry changes, and economic trends—can’t predict whether a stock will go up or down, don’t think you can “beat” the market with any certainty.

Betting on a stock’s price is no different than spinning the roulette wheel at a casino. Yes, it can be fun if it’s budgeted as entertainment and you can afford to lose.

But there’s a big difference between gambling and using a long-term investing strategy to build wealth. If you need money for everyday living expenses now or in retirement, I wouldn’t plunk it down at a casino or on an individual stock.

Review this five-point checklist to know if your financial foundation is strong enough to make a risky investment and how to create a more sustainable, long-term plan to build wealth.

1. Do you have an emergency fund?

Your number one financial priority before doing anything else, such as investing or paying down debt, should be to accumulate an emergency fund. Having a cash cushion to fall back on can be the difference between surviving a financial emergency—such as losing your job or having an unexpected medical bill—or getting buried under it.

According to a recent Unum study, nearly half (49%) of adults had less than $1,000 in savings. I don’t want you to be a part of that statistic.

Devastating events are tough enough to handle without also being stressed about money. When you don’t have a financial cushion to soften the blow of a large expense or a loss of income, you could end up going into debt.

Having at least a couple months’ worth of living expenses, and ideally a minimum of six, on hand gives you a tremendous amount of peace. You’ll know that you’ve got money to deal with just about any distressing situation that blows into your life.

Being financially responsible means that you’re prepared for a day when bad luck may strike.

If you don’t have a healthy emergency fund sitting safely in a bank savings account, use every bit of your extra money to build one. Don’t worry if your cash reserves earn little or no interest in the bank. They’re not supposed to.

While it might be tempting to invest your cash cushion, stick to a low-risk, FDIC-insured bank savings so you keep it safe from market volatility. The purpose of emergency savings is to be accessible and liquid in the short term. If you invested it, the value could shrink to nothing the moment you desperately need it. 

Being financially responsible means that you’re prepared for a day when bad luck may strike. Think of an emergency fund as an investment in yourself that insures future financial safety and happiness.

Important Tip: If you’re struggling to build a cash reserve, automate the process by having a portion of your paycheck direct deposited into a savings account or transferring funds from your checking to savings.

See also: 5 Tips to Build a Financial Safety Net

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2. Do you have insurance gaps?

In addition to using extra income to create a financial cushion in the bank, another critical way to protect yourself and those you love from something unexpected jeopardizing your financial security is having the right types of insurance. Without it, a catastrophic event—such as a health problem, natural disaster, or a death in your family—could wipe out everything you’ve worked so hard to earn, save, and purchase.

Drivers and homeowners with a mortgage must have auto and home insurance. But there are other types of voluntary insurance that can be affordable and give you financial protection.

Health insurance is the most important coverage to have because any kind of medical issue or accident could leave you with a massive bill. Even a quick trip to the emergency room or a short hospital stay could cost thousands of dollars. No matter the politics behind healthcare, going without a policy is a risk you should never take.

Disability insurance is another important, yet often-overlooked, coverage that every earner should have. It provides a percentage of replacement income if you’re unable to work due to a disability, illness, or accident.

Remember that health insurance only pays a portion of your medical bills; it doesn’t pay for living expenses, like housing or food, if you can’t earn money for an extended period. If you don’t have disability through work (or you do but it’s not sufficient), purchase a policy and have enough emergency money set aside to tide you over until coverage begins.

Life insurance is critical when your death would create a financial hardship for those you leave behind, such as a spouse or children. It can help put kids through college, pay off debt, or just provide daily living expenses.

There are different types of policies, but the most common and least expensive option is term life. It gives one or more of your beneficiaries a cash benefit if you die during a set period, such as 10 or 20 years.

The average annual cost for a renter’s policy is just $188 per year—that’s an insurance bargain no renter should go without.

Renters insurance isn’t a requirement, but it’s one of the best financial safety nets you can have. Not only does it cover your personal belongings up to certain limits anywhere in the world, but you also get liability coverage if someone gets hurt in your rental or you hurt someone off premises.

Important Tip: The average annual cost for a renter’s policy is just $188 per year—that’s an insurance bargain no renter should go without.

See also: Your Guide to Renters Insurance

3. Do you have dangerous debts?

After you’ve got emergency savings and insurance to cover your back, it’s time to use extra money to pay down any dangerous debts. These might include expensive payday loans, credit cards, or car loans with an annual percentage rate of 10% or higher.

In general, it’s best to tackle your highest-rate debt first because it’s costing you the most in interest and gives you a higher return when compared to investing.

Leave low-rate debts, like mortgages and student loans, for last because they’re relatively inexpensive and come with a tax deduction on some or all the interest you pay, which makes them cost even less on an after-tax basis.

Important Tip: Getting out of dangerous debt quickly allows you to reduce your interest expense and save money that you can put to better use. Check out Get Out of Debt Fast--A Proven Plan to Stay Debt-Free Forever to learn advanced strategies to tackle debt quickly and in the right order.

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4. Do you contribute consistently to a retirement account?

After you’re prepared for the unexpected with savings and insurance, and cut any high-rate debt, your next financial to-do is to make consistent contributions to a tax-advantaged retirement account.

If you’re a regular Money Girl reader, you already know that contributing to a 401k, 403b, or 457 retirement plan at work is a good idea. They’re loaded with benefits including federal protection from creditors, tax-free contributions, tax-free investment growth, and free matching contributions from many employers.

For 2018, you can contribute up to $18,500, or $24,500 if you’re over age 50, to a traditional or Roth workplace retirement plan.

See also: 7 Pros and Cons of Investing in a 401k Retirement Plan at Work

If you don’t have a workplace retirement account—or you do, but have maxed it out—invest through a traditional or Roth IRA when you have extra income. The money-saving tax benefits are comparable to a traditional or Roth retirement account at work, so they stretch your dollar.

For 2018, you can contribute up to $5,500, or $6,500 if you’re over age 50, to either a traditional IRA, a Roth IRA, or a combination of both types of accounts. However, unlike a Roth 401k, a Roth IRA has annual income limits which makes high-earners ineligible to make contributions.

For a summary of different retirement accounts, use the Retirement Account Comparison Chart as a handy reference tool.

Start investing in a retirement account as soon as possible and increase contributions every year until you’re setting aside a minimum of 10% to 15% of your gross income. Some investing firms allow you to automatically increase your saving rate 1% at the beginning of each year.

Let’s say you have a $50,000 salary and invest 10%, or about $400 a month, over four decades in a Roth IRA. Even earning a moderate 7% return on average, you’d have over $1 million to spend in retirement.

You can achieve impressive growth by investing in one or more diversified funds within your retirement account. A diversified fund can be made up of hundreds of underlying investments. It allows you to earn higher average returns while reducing risk, because it’s not likely that all your investments could drop in value at the exact same time.

Important Tip: If you have more than 10 years before retirement, choosing a stock fund is typically a good choice for an optimal return on your investment.

See also: 10 IRA Facts Everyone Should Know

5. What dreams do you want to fund?

If you’ve got a handle on your emergency savings, insurance, dangerous debts, and retirement, it’s time to use extra income to fund your dreams. Maybe you’ve got your heart set on buying a home, traveling the world, starting a business, or going back to school.

How you should invest outside of a retirement account depends on when you plan to spend the money. Money for short-term goals should be handled differently than funds for long-term goals.

Expenses you plan to make in a few years, such as buying a car or taking a vacation, should be saved, not invested. You’re better off protecting this money from market volatility and potential loss by keeping it in a bank savings or a certificate of deposit, called a CD.

For dreams and financial goals that you want to achieve in five years or more, use a taxable brokerage or investing account. Brokerage accounts don’t come with any tax advantages, but unlike a retirement account, you can take withdrawals at any time without penalty.

Choosing diversified mix of investments, such as index funds, mutual funds, and exchange-traded funds, is a smart option compared to picking one stock to buy. Owning index funds is sometimes referred to as “passive” investing because they don’t attempt to beat the market, but simply mirror its growth. They give investors a cost-effective way to own many investments without having to do time-consuming research

The S&P 500 Index is a popular fund that owns small amounts of the 500 largest companies in the United States. When you own just one share, you become a part owner in all those companies.

While I don’t recommend trying to beat the market, if you or Marquis have everything in place that I’ve recommended:

• accumulating a cash reserve
• getting insured
• eliminating dangerous debts
• contributing consistently to a retirement account

...you could likely afford to swing for the fences by making a small, risky investment.

But first consider making a simulated or paper trade where you practice without risking real money. Keeping track of a hypothetical investment allows you to see if you would have made or lost money. Always be sure that your financial life won’t suffer if you make a risky investment that doesn’t work out the way you hope.

Get More Money Girl!

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Finance Planning image courtesy of Shutterstock

The Surprising Link Between Salt and Weight Gain

People who eat more salt tend to weigh more. But maybe not for the reasons you think.

Eating a lot of salt can cause your body to retain more water, which can show up on the scale as extra pounds. But we’re not just talking about water weight here. High salt diets appear to be linked to higher body fat—in particular, the kind of fat that accumulates around your middle.

There are a few obvious explanations for this. First, just think about what kinds of foods tend to be higher in salt: snacks, chips, fast food, fried foods, processed foods, and restaurant meals. It might also surprise you to know that bread is one of the primary sources of sodium in the Western diet.

All of these high-sodium foods are also relatively high in calories. Not only that, they are notoriously easy to overeat. So, if your diet contains a lot of snacks, chips, bread, fried foods, and restaurant meals, you’re not only going to be consuming a lot of salt, but probably also a lot more calories. That could certainly explain the link between sodium and weight.

There are some other possible explanations. Taking in more sodium can also increase your appetite, leading you to eat more. Salty foods can also make you thirsty, which could increase your intake of caloric beverages like soda or beer. (That’s certainly what they’re hoping when they put those bowls of salty snacks out in bars!)

If high-sodium diets are more likely to be high-calorie diets, then it’s not exactly a mystery why people who eat more salt also weigh more. But then a 2015 study found that higher sodium intake was linked to higher body weight and larger waist circumference—even when calorie intake was not higher.

That’s a little harder to explain. But some new research suggests that the link between sodium and obesity could also involve the microbiome. (Lately, it seems as if all roads lead to the microbiome, doesn’t it?)

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Dominick Müller’s research group at the Max Dellbrück Center for Molecular Medicine in Berlin just released data from a new study showing that high-sodium diets may kill off the beneficial lactobacillus bacteria in our guts—which may set us up for weight gain. Conversely, moderating our sodium intake may help us maintain healthier gut flora, which is associated with healthier body weight. Who saw that coming?

High-sodium diets also tend to increase blood pressure, of course. We’ve always assumed that this has to do with how sodium intake affects water retention and blood volume. But could the change in gut bacteria play a role? Potentially, yes.

Could it be that a probiotic supplement could one day be an effective treatment for high blood pressure in humans? Time will tell.

Müller’s group found that in mice, anyway, administering a probiotic along with a high-sodium diet not only restored the mice’s gut flora, it also decreased their blood pressure. They are currently awaiting approval for a study to test this in humans. But the preliminary findings certainly suggest that the effect of salt on blood pressure and its effect on gut bacteria are not unrelated.

Perhaps blood pressure is yet another in the growing list of bodily functions that are influenced by the bacteria in our intestines, along with brain chemistry, cholesterol levels, immune function, digestion, hormones, blood sugar metabolism, and weight management. And to think that only a few decades ago, we didn’t even suspect that all those little beasties were in there, much less that they were pretty much running the show!

Could it be that a probiotic supplement could one day be an effective treatment for high blood pressure in humans? Time will tell. In the meantime, simply avoiding excessive sodium consumption could help preserve a healthier microbiome. And to the extent that limiting sodium also means limiting our consumption of highly-processed, high-calorie junk food, so much the better!

There’s no need to ban the salt-shaker entirely. If you simply focus on eating more whole and minimally-processed foods, the sodium will probably take care of itself, even if you salt your food to taste. As it happens, that same strategy of eating more whole and minimally-processed foods is also a good way to lower your blood pressure and manage your weight. Your gut bacteria may be the link that ties all of this together.

As new research becomes available, you’ll hear about it here. In the meantime, feel free to send your nutrition questions my way and to connect with me on Facebook!

Image of hand pinching salt © Shutterstock

How One Brilliant Chef is Redefining Soul Food

It’s hard to forget Todd Richards's iconic collard green ramen, the broth meshed with a hint of vinegar-y collard greens. This mix of Chinese food and soul food is an homage to his childhood, a tribute to the Chinese restaurant on 87th and Jeffrey on the south side of Chicago that defined soul food in his childhood home. But it’s only one of the 150 recipes Todd explores in his first cookbook, Soul: A Chef’s Culinary Evolution in 150 Recipes.

His cookbook is a medley of old and new, mixing the traditional soul food with recipes inspired by a more global food palette. Structured by its main ingredient rather than the more conventional organization by course, Soul explores just how Todd builds new, exciting flavors into the more traditional soul food cuisines we know today.

“To say that African American contribution to culinary culture in America only started in 1960 would be dismissive of our entire history here. So we can’t stop in 1960, we have to move it forward also,” said Richards. “So in the book that’s why each chapter has this progression of dishes that go along in that route. The story that’s being told is that soul food is the true American food... It translates itself in different areas. New York soul food is different than Chicago soul food, West Coast soul food has all these Asian and Latin influences coming into play. It’s that blending of culture, but it still is, to me, the most American food there is.”

Richards upholds these blending of cultures through his restaurants. While Richards's Southern Fried continues to serve mainly fried chicken on its menu, its sides menu also features his famed collard green pho.

And it’s nowhere close to disappearing from the menu. As Richards looks to reopen Anderson’s BBQ in Atlanta, there will be even more chances to try out this iconic dish.

Tune in to hear more of Todd’s story and insights into the world of soul food!

Collard Green Ramen

When I was a kid, there was a small Chinese restaurant near our house that served yakamein. The noodles were always cooked perfectly, the egg cooked to a medium, and the freshest scallions topped the bowl. The broth was clear and invigorating. One of my fondest childhood memories was being given permission to slurp my food. That sound of broth and noodles being pulled into the mouth, coupled with silence in the room–no one talks when there are bowls of yakamein–is imprinted in my mind. This recipe pays homage to that dish, but with accents of Southern culture. It’s not a replication, but my interpretation and “thank you” to that restaurant for inspiring me to be a chef.

Serves 4

Ingredients

• Collard Greens with Smoked Ham Hocks
• ¼ cup (2 ounces) rice wine vinegar
• 11 quarts water
• 4 teaspoons kosher salt
• 4 large eggs
• 12 ounces ramen noodles
• ¼ cup (2 ounces) reduced-sodium soy sauce
• 4 Pickled Collard Green Stems, chopped
• 8 scallions, thinly sliced
• 4 teaspoons black sesame seeds
• Red pepper flakes (optional)
• 2 limes, each cut into 8 wedges or slices
• 1 to 2 (2-ounce) packages nori chips (seaweed snacks)

Directions

1. Prepare the Collard Greens with Smoked Ham Hocks. (Don’t chop the bacon.) Keep the bacon and chopped ham hock meat separate after cooking. Set aside.
2. Bring the vinegar, 12 cups water, and 1 teaspoon salt to a boil in a stockpot over high. Slip the eggs into the water. Cover; boil exactly 5 minutes. Remove the eggs with a slotted spoon. Let stand 5 minutes; peel and set aside. Discard the water from the pot.
3. Add the remaining 8 quarts of water and 1 tablespoon salt to the stockpot, and bring to a boil over high. Add the ramen noodles, and stir to ensure the noodles do not stick together. Boil about 4 minutes or until tender. Drain.
4. Place 1 tablespoon of the soy sauce in each of 4 ramen bowls. Divide ramen noodles evenly among bowls. Arrange about 2 tablespoons of the chopped ham hock meat in each bowl beside the noodle. Place about ¼ cup of the collard greens on top of the noodles in each bowl using tongs. Ladle 1 to 1 ½ cups potlikker from Collard Greens with Smoked Ham Hocks into each bowl.
5. Cut the eggs in half. Place 2 halves on each bowl. Top with the bacon slices from Collard Greens with Smoked Ham Hocks and chopped Pickled Collard Green Stems.
6. Garnish bowls with slices scallions. Sprinkle each with about 1 teaspoon sesame seeds and red pepper flakes, if desired. Serve with the lime wedges and nori chips.

To drink: Sauvignon Blanc, sparkling wine, Cabernet Sauvignon, Shiraz, amber beers, IPAs, Japanese beer, or hard ciders

Serve with: Green salads, poultry, pork, potato, or braised dishes

Excerpted from Soul by Todd Richards. Copyright © 2018 Oxmoor House. Reprinted with permission from Time Inc. Books, a division of Meredith Corporation. New York, NY. All rights reserved.

Why Cross-Training Is Essential (and Improves Your DNA)

Traditionally speaking, cross-training is what you likely imagine it to be: if you are a runner, for instance, you can throw in some cycling or swimming one or two days per week between your running workouts. Or if you are a cyclist, toss in a strength day and some yoga twice per week to break up the cycling workouts.

The benefits of cross-training go far beyond what you expect, and as I will explain, it can actually affect you on a genetic level.

Examples of some cross-training activities include using swimming, yoga, cycling, resistance training, callisthenics, hiking, or even a sport like soccer or basketball mixed in with your regular training each week to help improve your overall aerobic capacity, build muscle mobility, flexibility, balance, and strength. But the benefits of cross-training go far beyond that, and as I will explain in a bit, cross-training actually affects you on a genetic level.

Mixing It Up

Including cross-training in your fitness program allows you to vary the stress placed on specific muscles and your cardiovascular system. It has also been known to reduce the possibility of an overuse or repetitive movement injury that can come from doing a single sport every day.

Let’s face it, after months of performing the same movements, again and again, your body will become very efficient at performing those specific movements. While that is advantageous for sport and competition, it severely limits the level of your overall fitness and also limits your potential for health and wellness in general.

Here is a short list of the more obvious things that cross-training can help with.

6+ Benefits of Cross-Training

1. Keeps you from getting bored with your workout regimen.
2. Allows you to seamlessly adjust your training plan if the weather (or life) gets in the way.
3. Strengthens and conditions your entire body, on many axis/planes of movement.
4. Reduces the risk of overuse or repetitive strain injuries.
5. Allows you to continue exercising parts of your body while the other parts rest.
6. Improves your overall mobility, balance, flexibility, and agility.

Cross-Train Your Sport

While cross-training in the traditional sense is undoubtedly a great idea and I strongly encourage you to do just that, another way to get the deeper benefits of cross-training is to build it into your day as well as your workout program.

In my perfect world, calorie counters would be banned from all exercise machines.

Recently, on my own website at BrockArmstrong.com, I began an article with this statement: "In my perfect world, calorie counters would be banned from all exercise machines. Instead, I would add 'number of limbs moved' or 'variety of planes used' or, even better, I would add a 'level of enjoyment' meter."

The reason I am more interested in the number of limbs involved in an exercise, or the variety of planes (or levels) involved in that movement, is for many of the same reasons that I encourage you to cross-train.

To borrow an analogy from my favourite Biomechanist, let’s think of movement as vitamins for a moment. In the same way that we need many different vitamins to be a healthy and well-fed human, we also need a variety of movements each day. If you simply go for a run most mornings, you are getting more than your RDA (recommended daily allowance) of "vitamin running" but what about your other movement nutrients?

You can equate this idea to eating a head of broccoli most mornings. Sure, broccoli is healthy, but it is missing important micro and macronutrients. Similarly, we all certainly get our fill of "vitamin sitting" but how much of "vitamin hanging" or "vitamin squatting" do we get on a daily or weekly basis? Malnutrition isn’t simply limited to food.

Why does this matter? Well, let me answer that with a study. (Isn’t there always a study?)

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Cross-Train Your Genes

Research from 2014 on the reprogramming of the epigenome and the transcriptome in human skeletal muscle after training showed scientists that exercise actually changes the shape and function of our genes.

The human genome is as complex and dynamic as you can imagine. Depending on what biochemical signals they receive, your genes are constantly turning on or off. When our genes are turned on, they express proteins that trigger physiological responses all over the body, both good and bad.

This is where epigenetics enter the equation. I know this sounds complicated but hang in there—it is worth it!

Research from 2014 showed scientists that exercise actually changes the shape and function of our genes.

What scientists call epigenetic changes occur on the outside of the gene, through something called methylation. During methylation, methyl groups (clusters of atoms), attach themselves to the outside of the gene and make the gene more or less able to receive and respond to those biochemical signals.

Scientists know that methylation patterns change when we make lifestyle changes, like eating certain foods (and not eating others), but a lot less was known about how exercise affects methylation.

Which brings us back to the 2014 study where scientists at the Karolinska Institute in Stockholm gathered 23 young, healthy men and women, and performed muscle biopsies on them. They then asked the 23 participants to exercise half of their lower bodies for three months. Yes, I said half of their lower bodies.

They did this by having the volunteers ride a bicycle using only one leg, leaving the other leg dangling there, unexercised. Ingeniously, this turned one of their legs into a "control group," of sorts. Both legs would experience methylation patterns that were brought on by their normal everyday lifestyle but only the leg that did the pedaling would show the changes related to exercise.

After the one-legged pedalling at a moderate pace for 45 minutes, four times per week for three months, the scientists did more muscle biopsies and calculated the results.

The researchers found that more than 5,000 sites on the genome of the muscle cells from the exercised leg had new methylation patterns. And the genes that were affected are genes that are known to play a role in metabolism, insulin response, and inflammation within muscles. In a nutshell, the genes that were methylated are the ones that affect how healthy and fit we are.

The gene changes were not found in the unexercised leg.

After all this, how does this relate to cross-training? Well, here’s the thing: the gene changes were not found in the unexercised leg. Do you see where I am going with this?

Ok, back to the vitamin analogy. Let’s say that you get plenty of "vitamin walking." The genes associated with how healthy and fit you are get expressed in the muscles you used for walking. But, like the unused leg of the cyclists in the study, the rest of your muscles are left unnourished and those genes are left unexpressed.

This is exactly why cross-training, not only in your chosen sport but in your general lifestyle, is so important. It is also why I am much more interested in tracking "planes of movement" and "number of limbs used" than I am in counting calories. (Even if the calorie counters were even close to accurate).

10 + Ways To Cross-Train Your Day

So, aside from making sure you get all the benefits of cross-training in your fitness regimen, how can we add more vitamin-rich movements into our day? I am sure you can get creative but here are some ideas to get you started.

1. If you sit down to put your shoes on, try standing.
2. If you usually pick things up off the floor by bending at the waist, try squatting.
3. When it is not dangerous (or too awkward), walk backwards or do some side gallops.
4. If you usually carry a backpack, try carrying it on your chest or in your hand.
5. If you use the computer mouse with your right hand all day, try using your left.
6. If you have been sitting in a chair during the day, sit on the floor in the evening.  
7. Simply get your arms up over your head, I bet you don’t do that very often outside of yoga class.
8. If you usually hold your phone down by your stomach, hold it up right in front of your face.
9. When you are waiting for the coffee to brew or the street light to change, do some arm circles, knee bends, ankle rotations, shoulder rolls or simply move any other body part you can think of.
10. If you only pedal your bike with one leg, try pedalling with both!

Move as many limbs, in as many directions, on as many planes as you can.

If you are a runner, it is a good idea to cross-train in the weight room to build strength and stability. If you are a weightlifter, throwing in the odd cardio session or yoga class can be a great way to help stay flexible and lean. If you are a swimmer, hitting the rowing machine or elliptical trainer can be helpful to avoid repetitive use injuries. And if you are a human on this planet, moving as many limbs, in as many directions, on as many planes as you can is one of the best ways to stay healthy and fit on a genetic level and beyond.

At the conclusion of that 2014 study, one of the researchers stated, "Through...a lifestyle change that is easily available for most people and doesn’t cost much money, we can induce changes that affect how we use our genes and, through that, get healthier and more functional muscles that ultimately improve our quality of life." Need I say more?

For more cross-training info, genetic tips, and to join the epigenetic conversation, head over to Facebook.com/GetFitGuy or twitter.com/getfitguy. Also don't forget to subscribe to the Get-Fit Guy podcast on Apple Podcasts, Stitcher, SoundCloud, Spotify, Google Play or via RSS.