The Benefits of Deep Tissue Massage – Increased Blood Flow

One of the best benefits of a deep tissue massage is the increased blood flow it causes. Because massage therapists are applying so much direct pressure on the muscles, this increases the blood circulation throughout your body. As a result, increased blood flow boosts the oxygen supply to all of the tissues in your body. With more oxygen circulating in the blood, toxins such as lactic acid are removed from your muscles at a higher rate.

A professional athlete can especially benefit from a deep tissue massage since the speedy removal of toxins can help speed up the healing process for distressed muscles. In addition, a deep tissue massage can increase the mobility of certain muscles and loosen up tight muscles.

The Benefits of Deep Tissue Massage – Stress Relief

Another positive benefit of deep tissue massages is stress relief. The forceful and firm pressure forces the body to relax and ultimately relieve tension. Not only do deep tissue massages help rid the muscles of toxins thanks to the increased blood flow, but flushing out toxins also helps to put the body and the mind in a more relaxed state. This can more easily lead to physical relaxation of stiff muscles.

An experienced massage therapist will concentrate on massaging various trigger points on the body that are known to hold the most stress. By working out the muscles in these areas, your body can relax much more easily and much more simply. If you are someone who has a busy work life, who travels a lot, or who just has a lot of stress in your life, a monthly or even bi-monthly deep tissue massage can do wonders for your long-term relaxation and mood.

The Benefits of Deep Tissue Massage – Reduced Chronic Pain

If you are someone who suffers from chronic discomfort such as arthritis, muscle inflammation, or even a bad back, a deep tissue massage can help alleviate some of the pain. For some people, deep tissue massages have proven to be more effective and useful than daily prescriptions or other medications.

Once again, because the deep tissue massage is increasing your blood flow, it is also reducing inflammation in the affected area. The firm pressure eases the pain and alleviates tension, loosening tightness and buildups of painful lactic acid that accumulates with repeated stress of muscles. When done regularly, a deep tissue massage is similar to physical therapy and can be a great alternative for someone who is not interested in prescription drug use.

The Benefits of Deep Tissue Massage – Lowered Blood Pressure

A side effect of relieving stress and tension involves a reduction in your blood pressure. As the deep tissue massage reduces muscle tightness, it can have a positive effect on blood pressure, especially if you are prone to high blood pressure or if high amounts of stress in your life are known to negatively trigger your high blood pressure.

Because stress relief has been proven to promote more serotonin in your body—a hormone that is responsible for making you feel happy and content—a deep tissue massage can be an ideal and relaxing way to lower your blood pressure.

Common Massage Catastrophes for the Massage Therapist:

1. Not Maintaining Proper Massage Ethics

As a professional massage therapist, you should be well read and well rehearsed in the area of massage ethics. Receiving the proper education and certification to become a masseuse often includes instruction on the boundaries of a therapist-client relationship. However, if you have been practicing massage therapy for several years and your code of ethics has lapsed in any way, you have a professional obligation to refresh your memory.

As a general rule, massage therapists should not discuss client information with other clients. If a client has divulged pertinent medical information to the therapist, for example, that information should be kept strictly confidential.

Massage therapists should also remain wary of beginning an intimate relationship with a client. This means that calling a client at home—unless you are calling to confirm or cancel an appointment—would be inappropriate. It is also inappropriate to accept personal gifts from clients, outside of standard industry gratuity or tip.

2. Not Offering Professional Customer Service

Customer service is important in any industry, but it is especially important in massage therapy because a client is likely to repeat business only if he or she has had a pleasant experience.

For massage therapists, this means taking the time to greet each client as soon as he or she arrives, and to make them as comfortable as possible from the moment they walk in the door. A greeting does not have to be a complicated gesture. Merely offering your client a seat in the waiting room or a glass of water can instantly put them at ease.

It is also important for massage therapists to look and act in a professional manner. This should include a clean and presentable uniform. Clients should not feel offended or embarrassed by how you present yourself or by your wardrobe. If you are a smoker, be sure that your clients cannot smell the smoke on you. Some clients may be allergic, and others may simply not return if they have to smell smoke during their massage.

Common Massage Catastrophes for the Client:

1. Not Arriving or Leaving on Time

It may sound simple, but arriving and leaving on time for your massage appointment can mean a great deal to a massage therapist. Not only is it the polite and courteous thing to do, but it shows awareness that your masseuse or masseur’s time is valuable.

Most massage therapists are performing massages all day, which means they have a schedule they need to adhere to. If one client is late, it could throw off the entire schedule. Plus, you don’t want to start off by establishing a bad relationship with your masseuse and you don’t want to have a rushed experience.

2. Not Being Honest About the Experience

One of the biggest mistakes a client can make is not speaking up or being honest about his or her experience. If anything makes you feel uncomfortable or if you experience pain at any point throughout the massage, say so. Most professionals work to make the experience enjoyable for you, so a few constructive comments can help both of you make the most of the appointment.

Your massage therapist will likely be more offended if you remain silent, or worse, if you don’t say anything and then tell all your friends about how much you didn’t enjoy the experience. Above all else, your massage should be an enjoyable experience, so don’t cheat yourself out of letting that happen.

The main goal of emergency massage therapy organizations is to give these public servants some relaxation in times of great stress. Organizations like the American Massage Therapy Association provide trained masseuses, many of which are volunteers, that make themselves available in times of need, such as after large natural disasters or damaging fires. Emergency massage therapists are dedicated to help those that are helping the victims of disasters, including ambulance workers, firefighters and law enforcement officers.

Massage emergency responders also contribute to the well being of administrative personnel contributing to the battle against natural disasters. Organizations that provide disaster relief from their office may experience mass amounts of stress as well. While it may seem like a less stressful experience, the victims of disasters rely on administrators as much as they rely on on-site personnel. Administrative disaster personnel still feel the responsibility they have for protecting the fates of thousands of people in need even if they are not working directly in the field.

The earthquake in Haiti that occurred in early January 2010 reached a magnitude of 7.0 on the Richter scale and was followed by more than fifty aftershocks that reached up to 4.5 on the Richter scale. Some estimates claim that roughly three million people were affected in some way by the earthquake, either through death, injury or displacement. Many countries and organizations took immediate action to bring relief to the people of Haiti. To people around the world, stress reached unhealthily high levels.

Partners in Health is a Massachusetts based organization that provides help to those in need that cannot afford it. They use their bountiful resources to do whatever possible to contribute to the solidarity of the world. They believe that all people have a moral obligation to help those in need, and through great acts of selflessness have contributed to the well being of countless victims of natural disasters.

Emergency Response Massage International worked with Partners in Health for three weeks during their disaster relief efforts in Haiti. They provided stress-relieving massages to the staff members working hard to help the victims of the earthquake. These massages gave the employees of Partners in Health a moment of relaxation, allowing them to be more productive in helping the well being of those affected by the disaster. According to a representative of Partners in Health, the emergency massage therapy was extremely beneficial to employee morale, and was an important factor in the success of the project.

Similar emergency massage foundations have helped public servants and disaster reliever workers deal with stress for the past several years. Decreased stress almost always causes increased morale, and increased morale means increased productivity. In times of need, emergency massage therapists are intricate to the recovery of both emergency workers and the people those workers are trying to help. Though trickle-down economics may not work, trickle-down humanity does.

On a typical Monday morning, Mary’s schedule may look like this:

8:00 a.m. When she arrives at work, Mary meets with a 50-year-old male patient suffering back pain. She is given the patient’s medical history and notes from his primary care physician. She spends an hour meeting with the patient to get a better understanding of his condition and goes over some exercises that he can benefit from. Afterward, she documents the exercises that he completes, his pain level, and his treatment goals.

9:00 a.m. Mary has a half hour off before she needs to attend to her next patient. She then has three consecutive appointments, each lasting about an hour. Mary spends this time evaluating the patients’ conditions, going over some exercises with them and documenting their progress. She spends most of her time helping patients learn exercises that they will be able to do at home, because patients need to perform these exercises every day in order to benefit from them.

12:30 p.m. Mary begins attending to her administrative duties, such as filling out paperwork and speaking with other service providers. She has to work diligently, because she knows that she may be called to the hospital to perform inpatient evaluations at any time. She is able to get most of her work done before she gets a call about a patient who needed a knee replacement.

1:30 p.m. As soon as Mary takes the call, she heads over to the hospital to meet with the patient. This patient is a high school student who was involved in a car accident. He seems to be recovering from the surgery, but Mary needs to determine what he needs to work on before he can be discharged from the hospital. Since he has responded well to the surgery, the doctors are likely to discharge him if Mary feels it is appropriate to do so. She decides that he needs treatment to improve both his strength and balance. After working with the patient, she consults with his physician and recommends that he discharge the patient. She makes sure the patient is provided with the necessary instruments that he will need for mobility during recovery when he gets home.

3:00 p.m. Mary goes to the chiropractic clinic across the street to meet with one of the patients. On some days she has to see multiple patients at the clinic, who are all suffering from back or neck pain. By 4:30 p.m., Mary is finished with her day and ready to go home. On days when she has to work with more patients, Mary may be at work until 6:00 p.m. or later.

Mary typically works about 40 hours per week. These hours may vary depending on her case load at any of the sites she visits. While her schedule is fairly consistent, the challenges she faces every day may be unique. She is happy to help people who have been injured continue living steady and fulfilling lives.

General

These hacks are good to keep in mind for happiness in everyday life.

1. Know that you deserve happiness: Tell yourself that you have the right to be happy.
2. Laugh: Find something to laugh about-you won’t be able help but feel happy.
3. Find out what makes you happy: Pay attention to what really gives you satisfaction.
4. Embrace your emotions: Give yourself permission to have human emotions.
5. Be satisfied with yourself: Come to terms with yourself for happiness.
6. Give yourself a mantra: Find a phrase that makes you happy and remember it to repeat when you need a pick me up.
7. Remember that happiness and perfection aren’t the same: Things don’t have to be perfect for you to be happy.
8. Accept what you can’t change: There are some things that you just can’t do anything about-you’ve got to let them go.
9. Be grateful: Enjoy what you have already.
10. Live in a more walkable environment: Walking is way more fun than sitting in traffic.
11. Repeat what makes you happy: If you like doing something, do it every day, even if it’s just for a short time.
12. Listen to music: Music can provide a fast happiness boost.
13. Note your high points: Record your observations about how you feel during and after activities.
14. Have faith: You don’t have to be religious to have faith-just be confident that you can be happy.
15. Be adaptable: You might surprise yourself with how flexible you can be.
16. Reflect on happiness: Take time each day to think about what makes you happy.
17. Get control of your life: Don’t let external conditions take over your life.
18. Pursue positive goals: Attain achievable goals that will make you happy.
19. Do something nice for yourself: Take a little time every day to do something nice for yourself.

Happiness at Home

Use these hacks to be happier at home.

20. Keep clutter to a minimum: Streamline your life by conserving clutter.
21. Don’t let organization go too far: Keep things simple, and don’t drive yourself crazy trying to organize too much.
22. Do your chores: Give yourself a sense of accomplishment by doing small chores.
23. Digitize papers and artwork: Avoid hanging on to tons of pieces of paper by scanning them in.
24. Create a chore board: Don’t try to tackle everything yourself-keep a chore board to get help.
25. Use a shoe organizer for more than just shoes: Collect small toys and other items with a shoe organizer.

Negativity & Frustration

Negativity and frustration are a part of life-here’s how to deal with them.

26. Talk to someone: Even if it’s just to a stranger, let your problems go by talking about them.
27. Remember that problems are temporary: Nothing stays the same forever.
28. Just stop whining: If you find yourself constantly complaining, stop yourself in your tracks.
29. Punch your pillow: If you feel angry, let it out to smash your frustration.
30. Avoid self defeat: Banish self-defeating thoughts and attitudes from your mind.
31. Channel frustration into art: Use your frustration for artistic productivity.
32. Cry: Crying is OK and can let your negative energy go.
33. Write it out: You can clear your head by pouring out what’s inside.
34. Exercise: Exert your energy in a healthy way.

Motivation

Stay motivated and happy by making use of these hacks.

35. Believe in yourself: Stay strong and believe in yourself.
36. Take control: Stop giving others too much control over your happiness.
37. Take care of minor chores: Accomplish a chore-the feeling of satisfaction will make you happier.
38. Track your success: Stay strong in your abilities by keeping track of even the littlest successes.
39. Ask for feedback: Feel better about yourself by finding out what others think of what you’re doing.

Simplifying

With these hacks, you can make your life a bit more simple.

40. Avoid doing too much: Don’t compromise on your happiness by trying to do too much.
41. Do the little stuff right away: Don’t put off small tasks-if it takes two minutes or less, just take care of it.
42. Match outfits in the store: Before you buy a piece, be sure to create an entire outfit.

Problem Solving

Take care of problems, negativity, and more using these hacks.

43. Don’t focus on blame: Blame is an issue for the past-focus on what’s possible for the future.
44. Think about a solution: Instead of letting a problem get the best of you, think about how you can fix it.
45. Define what’s wrong: Identify and understand what’s hurting.
46. Ask for help: Before you hit a crisis, talk to someone that can help.
47. Stay present: Don’t think about what you could or should have done, but what you can do now.

Relationships & Interaction

Follow these hacks to find happiness in your relationships and interactions with others.

48. Smile frequently: Smile all the time, even in frustrating situations.
49. Make room for socialization: Use your social structure for happiness.
50. Stay away from emotional vampires: Some people will rob you of happy emotions-cut them out of your life.
51. Don’t forget about relationships: Be sure to nurture your personal relationships.
52. Call up an old friend: Renew a friendship to find quick happiness.
53. Give and get hugs: A feeling of connection will improve your happiness.
54. Introduce friends: Introduce friends who would be great together.
55. Surround yourself with happy people: Happiness is infectious-do your best to be around people who are happy.
56. Be polite: Most people will be nice if you are.

Activities

Participate in these activities for more happiness.

57. Be creative: Express your emotions through creative activities.
58. Grow through learning: Enjoy continuous growth and happiness with education.
59. Dance: Let go and feel good with a quick dance.
60. Engage your skills: Do what you’re good at to feel valued.
61. Enjoy nature: Spend a few minutes outside to alter your state for the better.
62. Find inspiration: Find something that will inspire you.
63. Play a game: Playing games can give you a little boost of positive energy.
64. Work on what you’re passionate about: Know that your career isn’t about money, but rather happiness.
65. Keep a journal: Break down problems and redirect your thoughts with a journal.
66. Pick up an activity you miss: Do something new or re-embrace an activity that you’ve let go of.
67. Practice meditation: Focus on your thoughts and feelings for more tranquility.
68. Work on a dream: Build towards a goal that you feel passionate about.
69. Reflect on memories: Remember memories, challenges, and goals to find renewal.

Health

With these hacks, you’ll find a healthier, happier life.

70. Avoid soda and coffee: Drink water instead of other fluids-it’s healthier and will save you money.
71. Do yoga: Practice yoga and meditation to relieve stress.
72. Take an aimless walk: Walk for the sake of walking to see how much better it makes you feel.
73. Practice good posture: Hold yourself in a way that reflects happiness.
74. Focus on your health: Feeling healthy is a great way to make yourself happy.
75. Don’t slack on exercise: Exercise can release endorphins that will make you happy.

Career

These hacks will help you find more happiness in your career.

76. Quit: If you’re not happy where you’re working, quit.
77. Buy a plant: Bring a little happiness into your work area with a plant.
78. Track your happiness: Rate your mood regularly to frame what really makes you happy.
79. Ask for more: If you’re bored, just ask for more responsibility at work.

Money

Money can’t buy happiness, but dealing with it using these hacks can.

80. Buy used: Whenever possible, buy used to get interesting finds and save some cash.
81. Live below your means: Enjoy simple pleasure and save as much as possible.
82. Don’t let money determine happiness: Avoid focusing on what you don’t have and enjoy what you do.
83. Spend money on experiences: Research shows that people are happiest when they spend money on experiences instead of physical things.
84. Want what you have: People who want what they have are often more happy than others.
85. Invest in something: Get more satisfaction from your money by making good investments.
86. Live smaller: Live in a space that has just enough room, instead of plenty to grow on.

Sharing Happiness

Find happiness by making others happy, too.

87. Make something and sharing: Bake extra cookies for someone for no good reason.
88. Volunteer: Feel that you can take control and improve the world with volunteering.
89. Be a great tipper: Let people know they are appreciated with a little extra money.
90. Say hi for no reason: Let someone know that they’re important to you.
91. Pick up trash: Be the “someone” that picks up the bottle that’s an eyesore.
92. Be open: Don’t keep your thoughts to yourself-open up to someone.
93. Share your gratitude: Appreciate the good things in life and share what you enjoy.
94. Compliment an employee: Let a manager know that you’ve received great service form their employee.
95. Give compliments freely: Tell someone they look great, or you love the job they’re doing.
96. Help those who need it: Giving help to someone can make you feel better all day.
97. Teach someone: Share what you know with others.
98. Smile at strangers: Spread a smile epidemic by smiling at strangers for no reason.
99. Share books: Give someone a book you’ve enjoyed.
100. Show someone off: Give someone else a chance to shine and get attention.

Basics

These basics will get you well on your way to a more sustainable table.

1. Choose local. Local foods haven’t used loads of energy to be transported to your location, so look for local when you can.
2. Go organic. Why eat a bunch of chemicals if you don’t have to? Look for foods that are healthy and organic at the store.
3. Choose seafood wisely. You always want to make sure your seafood is sustainably harvested so you’re not contributing to over fishing.
4. Eat less meat. Producing meat takes a lot more resources and energy than producing plants, so eating less is a better choice for the earth.
5. Eat seasonal foods. Choose foods that are in season, as oftentimes, those that are out of season have been shipped in from far away or required a whole lot of resources to produce.
6. Forage for food. Food may be only a short walk away. Buy some books and educate yourself on the herbs and fungi you can find in your own backyard.
7. Eat in moderation. Don’t want to be wasteful? It can be as simple as just cooking and eating less.
8. Focus on plants. Plants should make up the bulk of what you eat if you’re looking to be sustainable.
9. Buy fresh, not processed. Processed foods require additional time, money and resources to make so stick to fresh when possible.
10. Avoid fast food. Fast food, aside from being nutrient poor, is often processed and comes with loads of unnecessary packaging.
11. Slow down. Want to eat less and waste less? Slow down, enjoy your food and take time to shop carefully.
12. Eat low on the food chain. The higher on the food chain you eat, the more toxins you’ll be exposed to.
13. Know when foods are harvested. Not sure when things like corn and tomatoes are in season? Look it up before you plan out what you want to eat.

At Home

Consider making your home a greener place to eat with these ideas.

14. Plant a garden. There is nothing more sustainable than growing your own fresh foods at home, and a garden can even be grown on a small patio.
15. Keep your refrigerator clean and running efficiently. It will use less energy, keep your foods fresher and generally prevent waste.
16. Use environmentally friendly pesticides. If you do plant a garden, there’s a good chance some pests will be drawn to it. Instead of breaking out the Raid, use natural remedies to rid your garden of the pests.
17. Save seeds. When cutting and preparing raw veggies, wash and save some of the seeds. You can plant them and grow the same kinds of plants in your own backyard.
18. Don’t use paper plates and plastic cups. With so many other options there’s no reason to use and throw away paper plates and cups.
19. Challenge yourself to produce less garbage. Wasting less means living more sustainably so push yourself to reuse and recycle everything you can.
20. Clean with non-toxic materials. You want to keep your kitchen clean and healthy, but you also don’t want harmful chemicals getting into your food. Consider making your own cleaning supplies or looking for green alternatives.

Cooking

Make sure your food isn’t just delicious but sustainable as well by taking a look at these tips.

21. Eat at home. When you eat at home you’ll know exactly what’s going into everything you eat.
22. Learn to bake bread. Baking your own bread is a great way to make sure you get whole grains and avoid the heavily processed stuff at the store.
23. Make all junk food yourself. Junk food isn’t good for you or the environment, but if you’re craving it make it yourself. It’ll take more effort and ensure you eat less.
24. Go raw. Raw foods are nutrient rich and require no energy to cook.
25. Buy cookbooks. Cookbooks, new or used, are a great way to learn about sustainable recipes and to try something new.
26. Bring your lunch. Making your own lunch will prevent you from eating fast food on your lunch break.
27. Be adventurous. Don’t be afraid to try something new when it comes to food. You may find healthy and sustainable foods you love.
28. Try tofu. Tofu can be a healthy and green substitute for meat in many dishes.
29. Try boxed wine. Boxed wine takes much less energy and resources to transport and these days there are many high quality varieties.
30. Add herbs. Adding herbs to a dish can make it more flavorful without making it less healthy. Plus, herbs are easy to grow on your windowsill.
31. Try new recipes. You never know when you’ll run across something that will be your new favorite dish.

Shopping

These tips will help you become a master sustainable shopper in no time.

32. Check out farmer’s markets. Farmer’s markets are great places to find local and fresh foods.
33. Stick to the real thing. Rather than go for chemical laden substitutes, stick to the real thing. Like buying butter instead of margarine, for example.
34. Join a local CSA. You’ll get your fill of seasonal produce and you might even save money.
35. Buy in bulk. Bulk foods are cheap, have no packaging and are often healthy for you.
36. Bring your own bags. Always bring your own cloth bags to the store rather than using plastic bags.
37. Look for fair trade. Make sure things like coffee, tea and chocolate are fair trade so you know they haven’t hurt the environment or the people who produced them.
38. Read the label. Some foods look healthy and green but really aren’t. Always be sure to know what the label really says.
39. Find coupons. Shopping sustainably isn’t always cheap, so look for coupons to help reduce the cost.
40. Make a grocery list. When you have a list you’ll be less tempted to buy things you don’t really need.
41. Know what foods are important to buy organic. Some foods are much more important to buy organic than others, so know what you should be looking for before you go.
42. Look for heirloom varieties. These are not genetically modified and have been the same, delicious products for centuries.
43. Look for foods with little or no packaging. Less packaging means less waste, so avoid heavily packaged items.
44. Stop buying bottled water. Millions of water bottles used every years means tons upon tons of waste. Stop buying bottled and get your own reusable bottle.

Health

Sustainability isn’t good for the earth but is also great for your health, as these pointers show.

45. Avoid additives.They don’t really add much to your food and can harm the environment.
46. Buy fewer preservative-laden foods. Stick to fresh foods when you can to avoid eating tons of preservatives.
47. Avoid lite or non-fat foods. These often aren’t healthy at all and have tons of chemicals in them. Simply eat less of another, greener food instead.
48. Cook whole foods. Unprocessed, whole foods are the best and healthiest for you to eat.
49. Know what you’re eating. Always make sure to look at the ingredients on any packaged food to see what’s really in there.
50. Make sweets a treat. You don’t have to cut out sweets altogether, but make sure they’re a treat. Sugar often undergoes a lot of processing and isn’t good for you or the environment.
51. Focus on colorful foods. By eating a wide variety of colors of food, you’ll get the nutrient and vitamins you need. Plus, these foods are more likely to be fresh and healthy.
52. Eat “real” foods. Don’t go for fake, processed and empty foods. Stick to the stuff that comes straight from the farm to your table.
53. Bring your own beverages. If you have your own bottle of water you won’t want to buy sugary drinks or bottled water.
54. Look for whole grains. Whole grains need less processing and are better for your body.
55. Keep an eye on drinks as well. Drinks, even fruit juices, can be loaded up with sugar. Read labels carefully to ensure you’re getting what you really want and nothing else.

Meat Eating

Meat production takes a lot more energy and resources than that of veggies. You don’t have to give up meat altogether, but consider these ideas to cut back.

56. Look for grass-fed meats. Cows that have been fed grass will be healthier and produce better quality meat.
57. Buy meat directly from farms and share. It can be cheaper and more sustainable to buy a large cut of meat directly from a farm and split it up between yourself and other sustainably minded friends.
58. Cut back on beef. Cows produce methane which adds to the greenhouse effect.
59. Use meat as seasoning. Meat doesn’t always have to be the focus of your meal. Use it as a topping instead.
60. Cut meat in half. If you want to eat less meat, simply cut the recommended amount in a recipe in half.
61. Cut out meat from one meal a week. Many are embracing the sustainable idea of a Meatless Monday.
62. Use FishPhone. Not sure if that fish is a sustainable one? Use FishPhone to find out while you’re at the store.
63. Make sure your animal products are chemical free. Look for meats that are labeled organic and hormone free.
64. Look for free range. These animals are more likely to have been raised on a smaller farm rather than a factory one. Of course, some labels are misleading, so always research what you’re buying.

Conservation

These tips will help you live out the old adage, “waste not, want not.”

65. Recycle food containers. Those take out containers can have a new life if you use them to store things, put food in them or send leftovers home with friends.
66. Used boiled water to cook twice. Boiled water can cook the food you boiled as well as something else if you keep the lid on.
67. Fill up your freezer. A full freezer is more efficient and uses less energy.
68. Don’t peek in the oven. It lets the hot air out and requires more energy to keep it hot.
69. Conserve water when doing dishes. Turn the tap off between washing and rinsing your dishes.
70. Don’t waste energy or water while cooking. It’s easy to get busy and forget to turn off the tap or keep a burner on too long. Be mindful of your waste in the kitchen.
71. Filter your own water. Don’t mess around with bottled water. Instead, filter your tap water with a faucet attachment or pitcher.
72. Use fewer paper towels. Most spills and messes can just as easily be cleaned up with a cloth towel.
73. Bike to the store. When you’re going shopping, try to bike instead of drive. It’s great exercise and you’ll save the gas.
74. Start a compost pile. You’ll throw out a whole lot less when you have a compost pile for all your food waste.
75. Use the greens. Greens from plants like beets usually end up in the compost but you can use them in a wide variety of recipes and they’re nutritious.

DIY

These ideas will require some elbow grease to get started but can be great ways to get more sustainable.

76. Buy or make a lunch box. Making your own lunch box can be simple and fun and will give your lunch a personal and green touch.
77. Can your own foods. Canning is a lot easier and a lot less dangerous than you might think (exploding pressure cookers are a thing of the past.) A few supplies can set you on the way to canning fresh produce from your garden.
78. Make your own cereals. Buy in bulk and combine to make your own healthy, green cereals.
79. Freeze, pickle and dry. There are numerous ways you can preserve fresh fruits and veggies from your own garden or the farmer’s market.
80. Make your own grocery bags. Most fabric stores now sell material perfect for sewing your own grocery bags let you make as many or as few as you need.

Eating Less, Spending Less

Here you’ll find some ideas that will help you tighten your belt, literally and figuratively.

81. Buy smaller plates and glasses. They’ll help you feel like you’re eating more without actually eating more at all.
82. Make your own coffee. Instead of heading to the coffee shop every day, make your own coffee at home. It’s cheaper and less wasteful when you use your own mug.
83. Cook simple meals. Simple meals use fewer ingredients and are less likely to end up in waste.
84. Leave some leftovers. You don’t have to eat every bite of the meal you make. Leave some for lunch tomorrow and you’ll only have to cook once.
85. Reduce your calorie intake. Eating fewer calories not only means using less food but can actually help you live longer.
86. Plan meals ahead. By planning your meals, you can help ensure you use everything you buy at the store.
87. Try to prevent food waste. Don’t buy foods you know you won’t eat or stock up before you go out of town. You’ll save money and food by being mindful.
88. If you’re full, stop eating. There’s no sense in eating when you’re not full. You’ll be healthier and happier and a result.
89. Eat more frequent, smaller meals. These will help keep you full and eventually help you eat less altogether.
90. Choose nutrient dense foods. When foods are full of nutrients you need to eat less to get full and get the nutrition you need.

Social

Going sustainable doesn’t have to be a solo endeavor. Check out these ways to get social with your sustainability.

91. Eat with other people. It will make eating a more social and enjoyable experience and you’re likely to eat less.
92. Enjoy food. Take the time to slow down and really enjoy what you’re eating.
93. Start a community garden. Get involved in your community and help initiate a community garden movement so that others can eat green too.
94. Use the web. The web is a great place to learn about sustainable eating and meet others who share your ideals.
95. Find friends who share a desire to eat green. It’s easier to stick to green habits when you have people to support you.
96. Support green eateries. If restaurants in your area are trying to go green, check them out and support their efforts.
97. Get involved. If there are community groups in your area focused on slow food and sustainable living, see what they’re about and maybe even join up.
98. Talk to others. Talking to other people about eating sustainably is a great way to learn more and share ideas.
99. Get educated. Don’t feel like you know enough about eating sustainably? Get on the web, read a book, take a class and keep learning.
100. Take cooking classes. If you don’t know how to cook an eggplant or how in the world to cut up an artichoke, take some classes. The more you know about cooking the better you’ll be at preparing fresh and healthy foods.

Basics

These tried and true classics will provide healthy sustenance for your kids. Better yet, many require little or no preparation.

1. Chips and salsa. Baked tortilla chips paired with a healthy, fresh salsa is a great lo-cal snack for kids and adults alike.
2. Yogurt pops. Throw out the sugary, unhealthy popsicles your kids are currently eating and replace them with these healthy, yogurty ones instead.
3. Homemade trail mix. Some trail mixes come complete with ingredients that are too salty or sweet to be healthy. By making yours at home, you can control what goes into the mix.
4. Cereal bars. If you’re on-the-go and need a quick snack for your kids, try a pre-packaged cereal bar. While there are healthier options out there, these will definitely work in a pinch.
5. Yogurt. Lucky for parents, there are tons of brands of yogurt out there that are packaged and marketed to kids, helping them want to eat this healthy and delicious snack.
6. Granola bars. Make your kids this grain-filled snack at home to give them a boost.
7. Graham crackers. A few of the whole wheat variety of these crackers can make a sweet and delicious snack for kids.
8. Cottage cheese. Try out this curdy food with your kids as an after school snack. A few slices of fruit on top can also be a great addition.
9. Unsweetened applesauce. It might not pack the punch that its heavily sweetened cousin does, but unsweetened applesauce can still be a snack kids enjoy.
10. Fruit cups. When you’re in a hurry, fruit cups can be a lifesaver. Make sure you look for those packed with water or light syrup so you won’t pump your kids full of sugar, however. Enterprising parents can make and prepare their own at home in advance as well.

Fruits

Fruit can be a great way to indulge your child’s sweet tooth in a healthy way. Try out these kid-approved ideas for fruity after school snacks.

11. Cherries with Brown Sugar Dip. If cherries are in season why not whip up this dish? Put a little brown sugar on some yogurt to create a yummy dipping sauce for kids.
12. Sliced apples. One of the most basic snacks out there is still a great choice for those with kids.
13. Frozen grapes. Turn up the appeal of grapes by popping them in the freezer. They’ll be a cool and delicious treat kids will love.
14. Orange sections. A peeled or cut orange offers up loads of vitamins and flavor for kids.
15. Pear pinwheels. Pears are a great healthy snack and you can make them even more fun for kids with this snack idea.
16. Apples and peanut butter. Give your apple a dose of protein by offering kids peanut butter for dipping sauce.
17. Fruit salad. Parents can make up a fruit salad in advance and dole it out to kids after school for a healthy and delicious snack.
18. Fruit and yogurt parfait. Alternate fruit and yogurt in a glass and top with granola to create this snack.
19. Mixed berries. Berries are packed with antioxidants and vitamins, so giving your child a mix of blueberries, raspberries, blackberries and strawberries can be a great way to get nutrition into his or her diet.
20. Pomegranate. Pomegranates are fun for kids to eat and also pack a heck of a nutritional punch.
21. Bananas. Bananas are great because they are extremely portable, easy to eat and healthy to boot. Pair them with peanut butter for an added boost.
22. Apple puzzle. Make your child’s apple into a fun game they’ll love eating with this snack idea.
23. Fruit juice. While you’ll need to watch out for sugar content, juice with 100% real fruit can be a great snack for kids.
24. Melon balls. If melons are in season, create fun melon balls for kids to snack on or put them on a skewer for fruit kebabs.
25. Fruity salsa. Salsa doesn’t always have to be savory. Try out this fruity, healthy and yummy salsa with your kids.

Veggies

Fill your kids up on these healthy, veggie-based snacks instead of junk food.

26. Carrots with peanut dipping sauce. Spice up plain old carrot stick with this recipe for a tasty dipping sauce.
27. Cucumber yogurt boats. Turn cucumbers into a fun and playful experience for your kids with this great snack idea.
28. Veggies and hummus. Get kids the veggies they need with a healthy dose of protein by pairing hummus with them.
29. Edamame. Kids will have fun getting these soy beans out of their shells. Simply steam, salt and serve.
30. Ants on a log. Make eating right fun with this classic, playful snack of raisins, peanut butter and celery.
31. Pickles. If your kids are longing for something salty, let them have a few of these healthy dills. For pickles on the go, consider Pickle Packs.
32. Celery and carrot sticks. Paired with a veggie dip, your kids won’t be able to resist eating their veggies.
33. Veggie chips. Get away from the potato and feed your kids chips made with more nutrient rich foods. Better yet, make your own.
34. Baked sweet potato fries. Low in calories and fat and high on taste and nutrition, your kids will enjoy these fun fries that are simple to make.
35. Corn on the cob. Let your kids feel like it’s summertime anytime with frozen corn on the cob.
36. Olives. Not all kids love olives but those that do will love sticking the treats on their fingers and eating them off. Just make sure they don’t eat too many, as olives are high in salt.
37. Pita chips and guacamole. Avocados are packed with healthy fats so let your kids indulge with a few baked pita chips.
38. Lettuce wraps. Wrap up veggies and low fat snacks with lettuce for a healthy after school meal.

Whole Grains

Whole grains will help keep your kids fuller for longer, making the most of snack time.

39. Whole grain bread and peanut butter. A simple piece of toast with peanut butter can make for a great after school snack.
40. Whole wheat pretzels.Pretzels can actually be a healthy snack for kids if you go for the whole wheat kind.
41. Whole grain crackers. Crackers that are made of whole grains paired with cheese or peanut butter can make for a good snack, just make sure to watch out for salt and fat content.
42. Whole wheat mini-bagels. These tiny bagels will fill your kids up with whole grains and are fun to eat.
43. Sandwich on whole grain bread. A small sandwich or half sandwich can help stave off hunger until dinnertime.
44. Soft pretzels. When you make these treats at home, use whole wheat flour for a healthier pretzel.
45. Goldfish crackers. This brand of cute goldfish-shaped crackers now makes them in the whole wheat variety– perfect for healthy kids.
46. Pita crisps. Stick some whole-wheat pitas in the oven to make this fun and healthy snack.
47. Multigrain waffles. Craving breakfast for a snack? A waffle topped with jelly or peanut butter is a healthy option.

Small Snacks

These snacks deliver nutrients by the handful.

48. Sunflower seeds. Kids will love chewing up and spitting out these seeds.
49. Unsalted nuts. Skip the salt to make nuts a healthy snack for kids.
50. Plain popcorn. Popcorn can feel like a special treat, but without loads of butter and salt it’s actually a pretty healthy snack.
51. Cereal. Healthy, dry cereals like Cheerios can make a good after school meal.
52. Rice cakes. Rice cakes come in lots of flavors to meet the nutritional and taste needs of your kids.
53. Pumpkin seeds. In the fall, roast up pumpkin seeds to get a healthy snack.
54. Granola. You can make your own granola and kids will love helping and sampling the results.
55. Raisins. Give your kids a little box of raisins for a snack.
56. Fruit leather. Fruit that has been flattened and dried can make for a healthier alternative to fruit roll-ups.
57. Dried fruit. Bananas, pineapple, mangoes and more are available dried and ready to snack on.
58. Toasted almonds. Almonds pack a healthy repertoire of nutrients, so you won’t feel guilty about letting your kids snack on them.

Smoothies

Smoothies are a great way to ensure kids get their daily intake of fruits and veggies.

59. Banana Fruit Smoothie. Blend up a banana and milk to make this delicious smoothie.
60. Grape and kiwi smoothie. Turn kiwis and grapes into a delicious drink using this recipe.
61. Healthy milkshake. Want a healthy take on milkshakes? This recipe offers it up.
62. Strawberry smoothie. Get all the healthy benefits of strawberries with this smoothie.
63. Green smoothie. Kids not keen on veggies? Hide them in this tasty smoothie.
64. Tropical smoothie. Help your after school snack feel like a day at the beach with this tropical blend.
65. Berry smoothie. Berries in any form, even in a smoothie, are a great healthy snack for kids.
66. Peach smoothie. If peaches are in season, blend them up using this recipe.

Sweet but Healthy

Sometimes, kids just want a sweet treat. Here you’ll find some that will satiate their sweet tooth without being too unhealthy.

67. Monkey bars. Kids will enjoy these healthy but sweet cookie bars.
68. Walnut-raisin somersaults. This blend of fruit and nuts tastes so good kids won’t know it’s healthy.
69. Juice jelly cubes. Turn those healthy juices into jiggling treats with this recipe.
70. Peanut butter power balls. Give your kids a protein-fueled boost with these graham and peanut butter tidbits.
71. Chocolate dipped bananas. Half of one of these chocolately bananas is a healthier way to eat something sweet.
72. Microwave Apple Pudding. Turn an apple and cinnamon into something irresistible with this idea.
73. Cranberry muffins. Making these cranberry muffins doesn’t mean you have to be culinary expert.
74. Oatmeal cookies. If your kids want cookies, oatmeal is an alternative that offers up some nutrition.
75. Sugar-free J-ello. It’s not the healthiest snack in the world, but it isn’t the worst either and it’s simple and easy to take with you. If you make it at home, put some fruit in it as well.
76. Banana bread. Filled with bananas and nuts, kids will get nutrients when they snack on this bread.
77. Carrot bars. Sneak carrots into a treat with this recipe.

Healthy but Cheesy

Try out these healthy, cheesy snacks that kids will love. If your child can’t eat cheese, try substituting a soy alternative.

78. Tortilla pizzas. Turn a plain old tortilla into a delicious pizza with this recipe.
79. English muffin pizza. Use a whole wheat muffin as the basis for a pizza for a healthier treat.
80. Light string cheese. Kids will enjoy pulling strings of this cheese off and eating them.
81. Low-fat quesadilla. This recipe shows you how to make a quesadilla that’s actually healthy.
82. Vegetable pita pizza. Pizza doesn’t have to be unhealthy. Load it up with veggies instead of fattier options.
83. Cheese straws. This simple recipe lets you make fun, tasty snacks for your kids.
84. Cheese cubes. If you want to go simple, low-fat cheese cubes are a good snack when eaten in moderation.

Mini Meals

If your child is simply starving, consider one of these pre-dinner, snack-sized meals.

85. Low fat hot dogs and beans. Get a protein boost with this classic snack.
86. Baked potato. Top your baked potato with salsa for an easy and low-cal snack.
87. Soft taco. Filled with veggies or chicken breast, soft tacos can be healthy.
88. Healthy pita. Kids will enjoy filling their whole wheat pita with all kinds of healthy fixins.
89. Turkey wrap. Adults and kids alike can enjoy these healthy snacks.
90. Tuna on crackers. Make a low fat tuna salad and spread it on crackers.
91. Modified PB and J. Try this alternative to the standard peanut butter and jelly.
92. Low-sodium soup. Many soups are loaded with sodium but there are other options out there that can make great snacks.
93. Small omelet. Eggs and veggies mixed together make a perfect after school snack.
94. Whole wheat pasta. Cook the pasta in advance and warm it up with sauce when your kids are begging for a meal.

Miscellaneous

Still searching for the perfect after school snack? These ideas cover a wide variety of foods.

95. Egg boats. Take a hard boiled egg and add a cheese sail to create this nautical treat.
96. Glass of milk. A simple glass of milk can make for a healthy snack.
97. Ham and cheese crepes. Enjoy this French-inspired snack when your kids are feeling peckish.
98. Lean turkey rolls. Turkey is a great snack, and rolled up with cheese, mustard and a pickle it can be a tasty one too.
99. Chocolate soy milk. Chocolate soy milk can help your kids get nutrients but still tastes great.
100. Homemade lunchables. Kids love lunchables but they aren’t always the healthiest option. Cut out small pieces of cheese and meat at home and pair with whole wheat crackers for a healthier take.

Celebrities are known for their hot bodies and the sometimes controversial or unhealthy ways they get fit. From fad and crash diets to habits that could promote eating disorders, you’ve got to be careful about what kind of advice you take from celebrities. Some stars, however, try to maintain a healthy balance and relationship with food, even if they are a little strict. If you’re learning about nutrition or weight loss for a massage therapy school class or are just curious about how your favorite celebrities eat and work out, check out this list of tips and tricks that stars swear by to lose weight.

Diet

From regular portion control to odd diet regimes, most celebrities and their advisers recommend lots of veggies and lean protein.

1. The Lunchbox Diet: Stars like Keira Knightley are allowed to eat normal breakfasts and dinners, but for lunch, they eat a lunch box filled with 60% veggies, 30% lean protein and 10% fat.
2. Avoid white foods: Celebrities like John Cusack avoid “white” foods, or foods that have flour, sugar and/or wheat.
3. The Clean Program: Demi Moore is now on the Clean Program, which is a 21-day diet that allows her to eat smoothies and dinner salads.
4. Cutting out alcohol: A story circulated recently that Kate Hudson lost 20 lbs. for a movie role, and her main diet trick was just cutting out alcohol.
5. Vinegar shots: Fergie and some other stars drink a couple of tablespoons of vinegar or apple cider vinegar before a meal to kill hunger pangs.
6. Paleolithic Diet: Also called the Caveman Diet, Elizabeth Hurley and others have tried this back-to-basics way of eating to lose weight. Eat like ancient man by focusing your diet on organic meat, eggs and other fruits and vegetables that can be eaten raw.
7. Cookie Diet: Kelly Clarkson and Mandy Moore tried out the cookie diet: they eat four special fiber-packed cookies instead of breakfast and lunch, and then a normal dinner.
8. Short, strict diets: Gwyneth Paltrow always talks about how much she loves cooking and eating, and that may be why she favors short, strict diets that last only 5 days or so.
9. Cut out liquid calories: Drew Carey lost weight by cutting refined carbs and liquid calories: so no alcohol, frappuccinos or milkshakes!
10. Embrace substitutes: Find substitutes for popular recipes, like Zooey Deschanel, who found that hemp seeds are more nutritious than pine nuts, and her pesto was still a huge hit.
11. South Beach: We’ve heard about the South Beach diet for so long, it’s easy to think it was a stupid fad. But made up of lean meats, whole grains, fruits, veggies and low-fat cheese, it’s easy to see how it’s helped stars like Jessica Alba stay thin for so long.
12. No sugar: Britney Spears gave up all sugar — including fruit and juice — to lose weight.
13. Zone Diet: Jennifer Aniston has reportedly been on the Zone diet for years, meaning that she eats 40% carbs, 30% fat and 30% protein each day.
14. Weight Watchers: Jennifer Hudson is now representing Weight Watchers, which helped her lose a dramatic amount of weight and keep it off.
15. Avoid processed foods: Kate Winslet eats fish and potatoes instead of processed carbs and meats, which are more natural and not as addictive.
16. Drink broth before meals: Cameron Diaz has sometimes turned to eating vegetable broth before starting on dinner.
17. Eat colorful food: Petite Kristen Bell was taught to have a colorful plate, meaning that “the more color you are eating, the more vitamins you are getting.”
18. Fish: Lots of weight-conscious stars turn to lean fish like tilapia to get protein.
19. Eat less: Whether it’s in a healthy way like Charlotte Church or a little too restrictive like Victoria Beckham, celebrities point to better portion control as a sure way to lose weight.
20. Try on your skinny jeans: Try on your skinny jeans every once in a while, and if they don’t fit quite right, that means it’s time to get back to eating well and exercising more, according to Kim Cattrall.

Exercise

Find out which tricks celebrities credit for their great abs and toned bodies.

21. Marathons: Katie Holmes, Giuliana Rancic and other stars participate in marathons and half marathons to motivate themselves to run every day.
22. Having a workout buddy: Reese Witherspoon, Owen Wilson, Lauren Conrad, Renee Zellwegger and other celebrities are often seen hiking, running and biking with their significant others or friends to keep them motivated.
23. Recreational sports: Jessica Biel, Kate Bosworth and Cameron Diaz love playing in the outdoors to get their exercise, embracing hiking, surfing and horseback riding.
24. Aquatic workout: Julia Roberts uses a flotation belt as she does cross-country skiing movements and arm exercises in the pool.
25. Pilates: Pilates is a favorite celebrity workout that gives you long, lean muscles. Paris Hilton, Sienna Miller, Hilary Duff and Rebecca Romijn-Stamos are just a few celebrities who do it.
26. Mix it up: Celeb trainers are always talking about how they like to mix up work outs to keep the muscles guessing and their clients interested.
27. Cardio: Most celebrities dedicate at least part of their workouts to cardio, often engaging in some sort of aerobic, heart-pumping exercise at least five times a week.
28. Bootcamp: There are different kinds of bootcamps depending on what trainer or program you follow, but bootcamps like Eva Longoria’s pre-wedding workout usually include squats, ball crunches, walking lunges, pushups and similar moves.
29. Pole dancing: Kate Hudson, Teri Hatcher and Marisa Tomei have all tried pole dancing as a workout.
30. The Bar Method: Kelly Osbourne credited the Bar Method — which mixes pilates, yoga and ballet — with helping her drop major weight.

Lifestyles

Certain celebrities have embraced whole lifestyles that keep them thin and fit.

31. Vegetarian: Carrie Underwood sticks to a vegetarian diet, but is also careful to limit dairy and sugar, which can be temptations for vegetarians to overindulge on instead of meat.
32. Macrobiotic: Gwyneth Paltrow used to be a devout follower of the macrobiotic lifestyle, only indulging in more traditional foods when she was pregnant. Now, some speculate that her restrictive dieting has led to a bone disease called osteopenia.
33. Vegan: Natalie Portman adheres to a vegan lifestyle for ethical and moral reasons, and benefits from the stricter diet, too.
34. Raw: Alicia Silverstone, Donna Karan and Demi Moore all follow a raw food diet.

Daily Habits

From breast feeding to cooking every day, these daily habits can promote weight loss, too.

35. Clean foods: Try out a clean food diet like Jessica Biel, who prefers all natural foods like nuts.
36. Running after the kids: A favorite claim that new celebrity moms make after losing baby weight is attributing the loss to running after their kids, or picking up their babies over and over.
37. Breast feeding: If you’re trying to drop baby weight, do like Bridget Moynahan did and breast feed your baby to help your body lose.
38. Cook for yourself: Jessica Alba has said that obesity runs in her family, and she started cooking for herself when she was 12 to keep track of what she’s putting into her body.
39. Restrict carbs at night: By not eating carbs at night, it was easier for Fergie to lose nearly 20 lbs. after Nine.
40. Drink lots of water: It speeds up metabolism, can keep you feeling full, and helps stars like Halle Berry lose weight.
41. Start your day with chicken: Cameron Diaz sometimes has chicken for breakfast to kick-start her metabolism.
42. 90/10: Jennifer Garner’s trainer recommends eating healthy 90% of the time and eating fun foods 10% of the time.
43. Walk: Scarlett Johansson says she gets most of her exercise by walking around the city each day.
44. Eat your main meal at lunch: To avoid overeating at night before bed, eat your main meal in the middle of the day, while you still have time to burn it off.
45. Green tea: Four cups of green tea daily can reduce cravings and a popular red carpet prep tip..

Desperate Measures

These weight loss tips are risky and may not even result in long-term weight loss.

46. The Master Cleanse: Also called the Maple Syrup Diet, this fad has been a favorite of stars like Beyonce. She lost 20 lbs. for Dreamgirls by drinking a beverage of maple syrup, lemon juice, water and cayenne pepper.
47. Baby food diet: Trainer Tracy Anderson supposedly put Jennifer Aniston on the baby food diet. She was allowed to have 14 servings of baby food and a sensible dinner. The “baby food” is actually pureed ingredients carefully chosen by Anderson.
48. Cabbage soup diet: Sarah Michelle Gellar tried the cabbage soup diet to get rid of baby weight. Basically you eat all the veggie-packed cabbage soup you want, plus a new food each day for seven days, including potatoes, fruit juice, and beef.
49. Grapefruit oil: Jennifer Lopez and Carmen Electra sniff grapefruit oil, which has a smell that supposedly promotes weight loss.
50. Charcoal: Girls Aloud member Sarah Harding has started adding charcoal — bought from health food stores — to her meals to absorb “all the bad” stuff in your body.
51. Blueprint Cleanse: Gossip Girl star Jessica Szohr drank raw juice for 2 1/2 days.
52. Hypnosis: Lily Allen claims that hypnosis helped her go from a size 12 to a size 8.

Barefoot running is still fighting to catch on in the mainstream fitness world, but even doctors and scientists believe that running barefoot is safer and minimizes the risk of injury. As a massage therapy specialist or student, you’re probably always on the hunt for new ways to make your life and your patients’ lives healthier and safer, and introducing barefoot running into your exercise routine could be a way to promote health in a clever, natural way. Here’s everything you need to know about starting out and becoming a barefoot runner.

Why Run Barefoot

• Running shoes may cause more injuries: Barefoot runners argue that running shoes get in the way of your body’s natural mechanics and cause you to feel more impact when you hit the road. This impact increases the risk of injury in your knees, legs, tendons and shins. If you do wear shoes, you should pick flats: shoes that offer minimal support for your arch and in terms of cushioning.
• We run better barefoot: An NPR story found that humans are actually supposed to run barefoot: that’s how our bodies were designed. With a little practice weaning ourselves off of shoes, we should run better barefoot, too.
• You can store more energy: Because barefoot runners land farther forward, on the balls of their feet, the body is better able to store energy. It’s a more efficient way to run, and you can get more mileage out of each run.
• The feeling: Barefoot runners explain that they just love the feeling of their feet on the pavement (or sand, or trail, etc). It’s a natural, back-to-basics experience that makes them feel more connected to the earth and their exercise.

Health and Safety

• Start slowly: If you’re new to barefoot running, don’t try to keep up with your normal mileage or pace. Barefootrunner.com explains that it takes most rookies about 3-4 weeks to get up to 80% of their normal mileage.
• Start on soft surfaces: Your feet and eye-foot coordination aren’t going to be prepared to navigate the pavement, glass shards or pebbles right away, so practice on sand or grass first.
• You’re not going to catch a disease and die: As Barefoot Rick points out, bacteria and gross organisms actually grow better in shoes, where sweat and humidity are trapped. Naked feet are not good places to harbor bacteria, so you’re not spreading diseases.
• Injury is still possible: Sports medicine specialist Dr. Lewis Maharam told the New York Times that barefoot runners have less chance of getting injured, but may not have appropriate control over foot strike. It’s important to run with correct posture and hitting the ball of your foot first.

Tips

• Run forward: You want the ball of your foot to land first, and while this will eventually happen naturally, you’re going to have to re-train your feet to land this way. Most shoe-wearers walk and run heel first, which is why the impact is so high.
• The Transfer Method vs. Cold Turkey: Shodless.com outlines two methods for getting into barefoot running. Mid-foot strikers will find it easier to keep their weekly miles the same, just switching between wearing shoes and going barefoot, and easing into going barefoot most of the time. Cold turkey is better for heel strikers or runners recovering from an injury, whose bodies will find it too complicated to run different ways.
• Run on gravel: Running on gravel twice a week might be uncomfortable at first, but you’ll learn how to take more agile steps and train your brain to make adjustments to communicate to your feet as you run.
• Relax your feet: Don’t tense your feet even when you feel discomfort. Tense feet can lead to injury and won’t help you progress.
• Running barefoot in the winter: Some barefoot runners use treadmills in the winter, some wear socks, some can take the cold better than others, and some barefoot runners simply wait until it’s warmer outside. It’s up to you.
• Don’t let other people’s ignorance set you back: Running barefoot is still a new concept in the Western world, and some critics — including your friends and family — might think it’s gross, obscene, stupid, dangerous or just too granola. Don’t let their prejudices and ignorance intimidate you. Explain to friends why you choose to run barefoot, and ignore everyone else.

Blogs, Articles, and Resources

• Barefootrunner.com: Learn about natural running and why it’s okay to run barefoot, plus tips on starting out.
• The Running Barefoot: Barefoot runners post questions and comments about their experiences trying out barefoot running. Learn how to ease tight calves, gradually get into barefoot running, and more.
• Barefoot Runners Society: Find links to local chapters and also posts and threads to link you up with barefoot runners in your area.
• Barefootrunner.net: Tim Bourassa’s blog is active to spread the word about why barefoot running is great. Watch videos of Tim running tracks, up mountains, on city streets, and finishing races for inspiration and to see how he manages.
• Barefoot Running: This Wikipedia entry shares the basics of barefoot running, including the history and why it’s caught on.
• Runner’s World Barefoot Running Forums: Get tips from more experienced barefoot runners on these forums, hosted by RunnersWorld.com.
• The Barefoot Route: Read this article to learn about the natural evolution of barefoot running, benefits of the exercise, precautions to take, and where barefoot running is headed.
• Should You Be Running Barefoot?: This article from RunnersWorld.com is from 2004 but offers a brief history of barefoot running and the arguments for and against it.
• Barefoot Ted’s Adventures: Learn about flat or minimal shoe options and Barefoot Ted’s adventures living and exercising naturally.
• The painful truth about trainers: Are expensive running shoes a waste of money?: The Daily Mail looks at the billion dollar running shoe industry, and wonders if we’re all just getting scammed.
• Barefoot Runners to Run in Marathon: KSAT.com, a San Antonio TV station, reported on barefoot runners in their half marathon in November 2009.

Lifestyle

From finding excellent sources of raw foods to raw restaurants to keeping the family raw, these blogs give an insight to raw living.

1. We Like it Raw. From raw chocolate to discounts to workshops, the posts here will have you hooked up to the raw eating world.
2. Rawmodel. Travel, raw restaurants, finding unusual natural (and raw, of course) foods all figure prominently on this blog.
3. LovingRaw. From advice on going raw to healthy eating to living a raw lifestyle, this blog covers it all.
4. Awesome to be Rawsome. This woman is in her sixties and living a raw food lifestyle she shares with readers here.
5. Goddess of the Garden. From recipes to living in harmony with nature, this blog covers living the raw lifestyle as a family.
6. HiHoRosie’s Place. This blog offers product reviews, information on finding raw food, and other tasty raw lifestyle tidbits.
7. Nature Mom’s Blog. Parenting, living a healthy life, and raw foods are the focus of this blog. Check out the raw fudge cookie recipe for a yummy raw treat.
8. Raw Girl too!. Chocolate pudding for breakfast? Learn how this raw mom feeds her crew healthily…and very fun.
9. Raw Royalty. From running to eating smart to delicious raw recipes, the posts at this blog will have you inspired for a raw lifestyle.
10. Kombucha Chic. Find out about everything from healthy juices, what to keep in your kitchen, and even snowboarding at this blog. Take the One Week Raw project to help jumpstart your 100% raw diet.

Raw Living and Spirituality

If you seek a higher experience from eating raw, read these blogs for inspiration and spiritual guidance.

11. Shazzie. Focusing on love, life, liberty, and divinity, this woman shares her advice about life where eating raw figures highly.
12. Radical Radiance. Courtney Pool blogs about the beauty of life, spirituality, eating raw, juicing, and more on her blog.
13. Sweetie Raw Food Goodness. This blogger shares her spiritual and physical journey on the path of a raw lifestyle as well as some tasty recipes as well.
14. Isle Dance. Eating raw and embracing a simple, spiritual life is the focus of this blog.

Health and Beauty

Many people embark on a raw lifestyle for the healthy benefits and the beauty such health brings. Read these blogs for more on health through raw eating.

15. Raw Dish. Blogging from his home in Hawaii, Stephen Parker posts about his meals, yoga, and other healthy aspects of his life.
16. Go Raw Have Fun!. From healthy recipes to healthy reasons to eat raw, this blog encourages raw eating for your heath.
17. Beautiful on Raw. Living a raw lifestyle, beauty, and health figure prominently on this blog.
18. Julie’s Raw Ambition. Not only can you find delicious recipes here, but you can also find information on raw, vegan, and vegetarian restaurants, tips for a healthy lifestyle, and focuses on eating local and organic when possible.
19. Kristen’s Raw. From healthy eating to recipes to exercise, Kristen covers plenty of topics and provides lots of great information.
20. Loving Raw Food and Fitness. This beautiful mama shares her journey on a raw and fit lifestyle. She has recently decided to eat less than 100% raw, so follow along to see where her healthy life takes her next.
21. Raw Pomona. This blogger has taken a midlife turn towards better health through eating raw, vegan, organic, and unprocessed foods.
22. Raw Inspiration. From suburban gardening to wild edible plants, this blog focuses on raw living for health.
23. RawReform E-Journal. After recovering from morbid obesity several years ago through eating raw, this blogger shares health and nutrition information for a raw lifestyle.
24. The Raw Diva’s Blog. Get health information specifically customized to women and eating raw on this blog. Be sure to join the 90-day detox too.
25. Debbie Does Raw. Using a raw diet to combat cancer, Debbie blogs about her raw lifestyle with such a bright energy you may be inspired as well.

About Food and Recipes

Whether you need new inspiration for an old raw menu or are curious how to make a raw diet work, these blogs offer so many delicious recipes and information about food that you will certainly find what you need here.

26. Rawdorable. This mama and raw food blogger shares delicious recipes for those interested in eating raw.
27. Raw Food with Jessica. Get tasty recipes as well as interesting information about fruits and vegetables here.
28. Adventures of Raw Goddess Healthy. This raw goddess shares her incredible recipes that are mostly on the sweet side as well as her travel adventures.
29. Becoming Raw Vegan. Follow along as this woman and her husband try to go vegan and raw. They share recipes, challenges, successes, and more.
30. Heavenly Raw. While Solla’s blog hasn’t been updated for a few months, the delicious recipes and the views from this popular blogger’s native Iceland are well worth going through the archives to read.
31. Hi-Rawkus. From spicy coconut soup to potato pancakes to savory sesame crackers with veggies, this blog will have your mouth watering before you can make it to the store for the ingredients.
32. Punk Rawk Labs. Get recipes and photos for food that is both raw and vegan at this blog.
33. Raw Food Passion. Between the delicious photos and the yummy recipes, its tough to decide which one from this blog to try first.
34. The Daily Raw Cafe. This blog informs readers about specific foods and even throws in some recipes as well. This is a great place to go to learn about selecting tomatoes or growing sprouts.
35. The Sunny Raw Kitchen. Get incredible recipes as well as information about other raw bloggers at this raw cyber-kitchen.
36. Too Juicy!. Ginger-carrot soup, strawberry shortcake, and samosas in red curry are among the recipes you can find on this blog.
37. The Raw Chef Blog. Don’t miss the incredible recipes on this blog including such treats as pesto and caramelized onion pizza and cherry and mango ice cream cup.

The News and Science Behind Raw

Stay on top of what is happening in the world of raw food and lifestyle or find out the latest scientific research with the information found in these blogs.

38. MyRawFoodBlog. This blog discusses everything from the biochemistry behind eating raw to how foods with unsaturated fats can reduce hunger cravings.
39. Raw Food Blog. Read about the latest research in raw food diets, health benefits for kids and adults alike, and much more on this blog that keeps those interested in raw eating in the know.
40. Raw Food, Right Now. This blog will help you learn how to make eating raw work for you or just keep you updated on what is happening in the raw food world.

Community

Taking on a less mainstream way of life can leave you feeling isolated and alone. These blogs strive to create community, support, and encouragement for those embracing the raw lifestyle.

41. Give it to Me Raw. This community of bloggers share support for weight loss, living healthily, and eating raw.
42. The Renegade Health Show. From advice from experts to recipes, these videos and blog posts will keep raw eaters connected and knowledgeable.
43. Pure Jeevan. Sprinkled among the "My Raw Story" posts about readers’ successes are great tips and information for raw foodies including travel tips and recipes.
44. Rawbin’s Bubble. Get connected to the raw community with the posts at this blog that share plenty of raw living adventures with those in both cyberspace and real life.
45. Real Food Tulsa. Penni Shelton’s search for healthier living through raw foods and natural health has lead to a community in Tulsa as well as surrounding communities that share her vision.
46. Karen Knowler * The Raw Food Coach. Whether you need professional help getting started on a raw food diet or starting your raw food business, find out information here or contact Karen for her professional services.
47. Raw Success. An 8 year raw veteran, Matt shares information and views from plenty of experts in the field via his videos and public speaking events.
48. Gone Raw. Get recipes posted all day long from members sharing their raw eating experiences here.
49. The Fresh Network Blog. Look for education and inspiration when it comes to living a raw food lifestyle on this community-effort blog out of the UK.
50. they like to give it to me raw. This blog aggregator brings the best of raw blogs to you every day.