how to become a RUNNER when you REALLY HATE RUNNING

DAY ONE:  Make yourself a running playlist.

Awesome, you're done.  Nice job.  

DAY TWO:  Create your perfect running outfit.

Get dressed up to go running.  Socks (warm ones if it's cold out!), sneakers, leggings, layers... if it's cold, add a scarf, ear warmers, giant mittens... anything to make you completely adorable... slash unrecognizable to people you may walk/run past (for those of us who feel self-conscious when we go jogging).  Choose dark colors, then admire your reflection - see, already you look slimmer!  Put your running gear into a neat little pile, or even into a gym bag, and set it in plain sight for tomorrow...

DAY THREE:  Take a stroll!

You need to figure out your running path.  So today, get into your awesome running wardrobe, grab your keys and put in your headphones.  Go out after dark and take a walk - no running at all tonight.  Just mentally map out a track and walk the entire thing - no cutting corners!  Ideally it should be a sort of loop that begins and ends at your doorstep; perhaps a lap of the neighborhood?  Make sure you are able to stay on the sidewalk for the entire path.  Keep your playlist going from the moment you leave your house until the moment you come back in through the door - then see how many tracks you were out walking for.  Ideally you should have been walking for about 15-20 minutes (or approximately 4 songs).  When you get home, stretch and then hit the showers - you earned it! 

DAY FOUR:  Take the same stroll!

"Ugh... again?  But I just did that yesterday."  Can you remember the path you forged yesterday? Make sure you get all dressed up in your confidence-boosting jogging attire, get your playlist going, and do your lap again.  Maybe as you're going around that last bend, if nobody's around, try jogging for like ten seconds.  Walk the rest of the way home.  When you're back in your room, stretch and then hit the showers - you REALLY earned it today!  Spend the next hour looking at fitness- and running-themed Tumblrs.  Bask in the fact that you are now officially a member of that community.  Maybe start your own health-themed Tumblr.... 

DAYS FIVE & SIX:  Consider quitting; instead, pick up the pace.

Now that you jogged for a few seconds, you realize it's not actually that awful.  Especially since you can stop as soon as you get tired.  Today, set out on your walk with the intent of jogging at least a portion of it.  Start to realize that you get home much more quickly when you jog instead of walk.  Continue to go test this theory every day (try to keep the time of day you run consistent - personally I think the evening is better because you can end your day with the feeling of accomplishment that comes from a laid-back/low-intensity walk/jog).

DAY SEVEN:  Take a day off.

Do whatever you want.  Just make sure that the next day, you get back out there!  In the following weeks, as you realize that the workout ends more quickly when you run it instead of walking it, you might just find yourself running the whole thing.  At this point it's all you.  You may find yourself wanting to actually START your day with a jog.  And maybe doing two laps will eventually turn into three, then four laps...

EVENTUALLY:  Enjoy it.

Studies have shown that it takes 18 - 66 days to make something a habit.  It could take three weeks or more to see results physically, but you will start feeling them very quickly.  No matter what you do, every day you'll have the satisfaction that comes with getting into workout mode and walking out that door to exercise!  And believe it or not, that self-esteem boost is what will ultimately get you addicted to running.  You'll see.

Winter is coming | a dozen ways to prepare

It's now 100% autumn, and I'm sure many of our readers have already started to feel the chill of winter creeping in - here in Sweden, the leaves are all pretty much gone, and the other morning I woke up to snow.  Snow.  In mid-October.  Winter is coming (I happen to be reading Game of Thrones right now, which only makes it more fun to talk about this), and to be honest I can't wait.  I love winter, it is by far my favorite season.  But the anticipation leading up to it - autumn - can be just as fun.  Here is my personal checklist of things to do to prepare yourself mentally and physically for the coming months of darkness and cold.

1. Start getting up earlier.  The days are already starting to get shorter (by December in Sweden the sun will be setting at 3pm!), and your body will start to drag as that sun vanishes earlier and earlier.  Beat the blues by conditioning yourself to get up an hour (or two!) earlier than normal.  Use that extra time to...
2. Exercise in the morning.  Best winter weight gain by starting this practice now, in the fall.  Because we spend so much time sleeping and sitting around and eating once it gets cold out, the best way to keep your metabolism revved is to start your day with some simple movement.  Yoga or some basic ballet conditioning are a great way to wake up your body, and they won't seem as daunting as a jog in the snow - although, if you're a morning person and feel compelled, definitely go do that instead!  Personally I like to take it slow in the morning, so setting the small goal of doing a couple Sun Salutations in the morning means that I'm much more likely to actually get up and do them.
3. Buy a gigantic sweater.  Nothing is comfier than a sweater 10 sizes too big.  They are one of the easiest things to find at second-hand stores, so do a little thrift shopping and invest in a giant frumpy knit sweater that covers your butt.  It will be your favorite thing to fall asleep in, or to curl up in with a book when the snow falls.
4. Let there be light.  Invest in a couple new scented candles or string lights to add a bit of cozy ambiance to your room.  You'll love it during those long nights and cloudy days.
5. Get re-acquainted with your bookshelf.  With the holiday season coming up, it might be wiser not to buy a bunch of new books.  Instead, go through the books you already have.  Look harder, and you will likely find a book or two that you never read.  Even better, you might find an old favorite to re-read, like a Jane Austen novel or The Golden Compass.  If nothing catches the eye, borrow a book from a friend.  A second-hand book, with its creased spine and folded corners, fits the autumn spirit better.
6. Take it easy on the pastries.  Your body is going to suddenly love fatty and sugary foods more than ever, because your polar bear instinct is kicking in for winter.  Just be aware of this and don't go too overboard with the holiday chocolates.  Instead...
7. Get some vitamin D!  Start eating salmon, milk, eggs, and ricotta cheese if you start feeling a bit of the winter blues.  These are some of the top sources of vitamin D!  Pretty much all fish will be a good option.
8. Go for walks.  That crisp autumn air is good for you, and don't you just love layering up and grabbing your favorite scarf?  Take your BFF or your dog for a stroll through the park and admire the orange and red leaves.
9. Kill some time.  Come up with a new pastime in advance, something to fill those idle hours of the coldest months of the year.  Do you want to master a dozen new breakfast dishes?  Write a novel?  Find something that can done in the comfort of your home, and get started now.
10. Revamp your wardrobe.  Evaluate your 2012 fall/winter wardrobe.  Are you boots falling apart?  Do you need a new coat?  The five core elements to a fall ensemble are: ankle boots, coat, scarf, sweater, and dark trousers.  Shop for a new one of any of these; you'll certainly be using it enough to make it worth the investment!
11. Get re-acquainted with friends.  Look up a couple buddies you haven't caught up with in a while.  Go out for coffee.  The end of the year should always be devoted to re-establishing the connections that you want to keep in the new year.
12. Find a snuggle buddy.  Dog or human.  Unpack a knit blanket that hasn't been seen since last winter and you're all set.

The Best Tea Companies (updated - 2014!)

Winter is prime tea-drinking season. Nothing is more beautiful than curling up by the fire with a book and a cup of tea while the snow falls outside. As C. S. Lewis said, "You can never get a cup of tea large enough or a book long enough to suit me."

My favorite part of tea is that it's composed similar to an eau de parfum: you start with the "base notes" of the tea itself, whether it's rooibos from South Africa, black tea from India, Japanese sencha, or leaves from some other exotic locale; you then add "heart notes" or a fusion of fruit, spices, or fragrant flowers to add complexity; and finally, you top it off with an accent of something to draw in whomever catches a whiff... vanilla, lavender, a dash of mint... As with perfume, the possibilities are endless!

Zab and I have been tea connoisseurs for years now, so we're sharing with your our list of international favorites: brands, flavors, packaging, &c. Enjoy, and let us know your own favorites in the comments section! We're always eager to broaden our knowledge of this timeless, global beverage.

1. Tazo

Starbucks has made this tea company international famous, but did you know they have WAY more flavors than we've been led to believe? You have to check out their website, which has a fantastic aesthetic and beautifully-arranged teas. We're familiar with the classic "mood" flavors, like "Rest" and "Passion," but they also have "Thrive" and "Focus," the latter of which is "a cleverly invigorating mix of malty black tea, roasted yerba maté, orange essence & cocoa peel." They also carry their own variety of smoky Lapsang Souchong, as well as blends such as Phoenix Mountain (a honey & orchid flavor), Dragonwell (creamy green tea with subtle chestnut flavor), and Blush Berry Black (a ravishing blend of black teas with strawberry, black raspberry & blueberry).

2. Harney & Sons
Zab & I have been drinking Harney & Son's "Caribe" tea for as long as we've known each other! To this day the smell and taste of it remind me of afternoons hanging out on Zab's back porch on a sunny day after school. I'm going to put the entire description of this one here, it's just too delicious: "Breathe in the sweet aroma of Caribe, a light fusion of green and black teas enhanced by tropical flavors. The exotic tea mellifluously fuses hibiscus, guava, coconut and strawberry, accented with marigolds and cornflowers. The first sip tastes of green tea, trailed by an impressive array of fruit and floral surprises, revealing endless tropical notes tucked into each sip. A favorite for many, Caribe is an inventive and exotic blend softened into a serene escape."  Another timeless flavor of theirs is "Paris," which is "a fruity black tea with vanilla and caramel flavors, and a hint of lemony Bergamot." We also are very fond of their spin on Earl Grey tea, "Winter White Earl Grey," which is made with Chinese Mutan white tea and comes in a beautiful robin's egg blue tin.

3. Mariage Frères
Founded in 1854 by brothers Henri and Edouard Mariage, this French emporium now boasts an incredibly broad and varied selection of blends. Their classical black tin collection includes mixes such as the popular "Marco Polo" ("a mysterious blend that will take you to distant lands and unforeseen territories...") and "Thé de Lune." They also have their own unique Earl Grey blend, "Earl Grey Provence," which incorporates notes of lavender.

4. Argo
Whenever I'm home in Chicago I always try to get to an Argo Tea. This Chicago-based company has taken over the city (and spread to St. Louis, NYC, and Boston) and is giving Starbucks a run for its street corners. Not only does it have its signature drinks for the regulars (my usual is their White Tea Acai Squeeze), they also sell packaged blends for every type of tea. Some of my top picks are Fruit Sangria, Pomegranate White, and Earl Grey Crème, all of which are sold loose leaf.

5. Løv Organic
This French tea company fooled me for a while with it's Scandinavian aesthetic - I thought it was based in Copenhagen for some time.  Their all-organic loose leaf tea blends vary from the fruity to the smoky, and they all come in adorable tins in vibrant colors.  My favorite of the moment is "Winter in Løv", one of their collection with plays on their name, which actually means "leaf."

6. Le Palais des Thés
Another fairly recent find, this international tea company offers incredibly impressive blends that convey the nuances and care of designer perfumes. Their Thé du Hammam is "inspired by a Turkish recipe using green teas that evokes the characteristic fragrances used to perfume a hammam: roses, green dates, berries and orange flower water. Sprinkled with flower petals in the pure Eastern tradition, its extraordinary fragrance comes from a subtle combination of Chinese green tea and rich, fruity aromas." Their Thé des Concubines recreates the atmosphere of a Chinese tea house by blending "green and black teas from China with rich, fruity notes of cherry, mango and vanilla." Nearly every tea can be bought in multiple types of packaging, such as 3.5oz pouch, a box of 20 tea bags, or a gorgeous metal canister. I've currently got my eye on their Thé N°25 Collection, particularly their N°25 Black Tea Holiday Edition, which is a Christmas blend of black tea with "orange, cinnamon, vanilla, rose and almond."

7. Teavana
The ultimate tea-shopping experience! Seriously. It's hard to describe the sheer volume of eclectic flavors that Teavana offers, but I'm going to give it a shot. Their variety of white teas include "Dragonheart," a fusion of pomegranate and bamboo; "Youthberry," one of many superfruit-enhanced teas, and two of Zab's favorites: "Snow Geisha," which is flavored with delicate rose petals, soft white tea leaves, luscious cherries and candied cranberry, and "White Ayurvedic Chai," a modern twist on chai tea flavored with naturally sweet cinnamon with spicy pepper and robust clove. Teavana also has some crazy flavors of blooming tea, from "Pineapple Kawaii" to "Peach Momotaro" to the ancient and revered "Silver Yin Zhen Pearls White Tea," which are much smaller than the large blooming teas. In the oolong category they have so many mouth-watering blends that I don't even know what to do with myself, so here's the full list. Can I just throw a few of the oolong titles out there? "WonderBerry Chocolate Truffle," "Strawberry Rose Champagne Oolong," "Maharaja Chair Oolong," "Yumberry Wulong Oolong," and "French Spice Quartet Oolong"...

8. Tea Forté
Tea Forte's signature pyramid infusers showcase their huge variety of flavors quite nicely. Their black teas include some of my favorite flavors such as "Hazelnut Truffle," "Ice Pomegranate Blackberry," and "Orchid Vanilla." This company also has a unique line of antioxidant-amplifying beauty teas called "Skin Smart." Each gorgeous box contains a unique flavor of teabags which "support the detoxifying effect of abundant plant-based polyphenols and catechins, a strong tool in skin recovery and the fight against visible signs of skin ageing."

9. Twinings
Who can forget the English father of all tea companies? The founder of Twinings, Thomas Twining was born in 1675, and started his brand during an era of colonialism, mercantilism, and the domination of the East India Company. Today, they not only have some of the best versions of the most classic tea blends (their Earl Grey is hands-down the most time-perfected version I've ever had, especially English-style with milk and sugar), but also have launched a line of organic and fair-trade certified tea blends. Their chamomile with mint and lemon sounds like a deliciously healthy choice.

10. Kusmi
Tea therapy in every tin! Parisian Kusmi Tea has adorable colorful tins for all their flavors. I've currently got my eye on their Ginger-Lemon Green tea, a healthy blend to cure even the most finicky of colds. Kusmi also randomly has a collection of Russian teas: we like "Petrushka" and "St. Petersburg."

11. Tea Leaves
This is our newest discovery! The packaging and marketing aesthetic this company has is so wonderful. The individually-wrapped whole leaf pyramid teabags are fantastic, but they also offer loose tea in black tins. The blends are all numbered like Bellocq's, and a couple of our favorites are No. 7445 (Auberge Herbal Blend) and No. 3060 (Mango Oolong).

12. Bellocq
This one is one of my latest discoveries. Each of their teas is numbered (like a perfume!), and each is more exotic than the last! Some of my favorites are No. 45, The White Wolf (A refined and delicious blend of organic white peony, cedar, vanilla, and mint. Also wonderful iced.), No. 54, Gypsy Caravan (A beguiling blend of organic Indian and Chinese black teas, rambling rose and tongue tingling chile give way to soulful smokey notes reminiscent of a distant campfire. Full-bodied and smooth with delicate floral notes and a wistful, smokey finish. Gypsy Caravan is well-suited to holiday afternoons in a comfortable chair in front of the fire.), and No. 39, Hindu Holiday (Rich and smooth organic / fair trade South African rooibos, cardamon, fragrant cassia, and spicy ginger adorned with garlands of rose, jasmine and marigold petals.). Their bestselling tea is No. 1, Bellocq Breakfast, a blend of organic Indian, Chinese and Ceylon black tea with "round toasted notes of honey, malt and a touch of leather." For every tea, you can choose whether you want it in a yellow Bellocq box or a silver, yellow, or navy caddy.

13. Dammann Frères
Founded in 1692 in Paris, when Mr. Damame was granted the exclusive privilege of selling tea in France by Louis XIV, Dammann produces very high-quality teas with beautiful packaging.  

recipe: doggie fresh-breath treats

Let's admit it, pups can be a little stinky sometimes. But don't we all want to enjoy those wonderful slobbery kisses? These tasty peanut butter and parsley treats, based off Pickles & Honey's recipe, will let your puppy munch away bad breath!

Because I wanted to use a cookie cutter (rather than just spooning out the batter), and because one of my dogs can't have gluten or dairy, I altered a few of the ingredients from the original recipe. The amounts here will make 25 - 30 treats.

Ingredients:

2 cups almond flour (or any other kind of gluten-free flour if you want your treats to be gluten-free; you can always use white or whole wheat flour as well. If you want to be able to use a cookie cutter, have some extra flour on hand too)
1 tablespoon baking powder
1 cup all-natural peanut butter
1/2 cup diced apple (about one small apple)
1 cup nonsweetened almond milk (or any other kind of non-dairy milk. You can certainly use cow's milk as well, if you want)
1/2 cup fresh chopped parsley

Method:

Preheat oven to 375 F.

In a large mixing bowl, combine peanut butter, almond milk, and diced apple until creamy. Add in flour and baking soda. If you are going to just scoop out spoonfuls to make round treats, stick with 2 cups of flour. If you'd like to be able to roll the dough out and use a cookie cutter, add in extra flour, until the dough doesn't stick to your hands when touched. I used about an extra cup. Mix in chopped parsley.

Either scoop out spoonfuls onto a greased baking sheet (if you're making round treats), or sprinkle a flat surface with flour and roll the dough out until it's about 1/2 inch thick (if you're using a cookie cutter). Cut out shapes (Petsmart and Walmart have doggie-themed cookie cutters!) and place on a greased baking sheet.

Bake for 20 minutes, until golden-brown and a knife comes out clean when inserted into the centre of a treat. Remove the baking sheet, and allow the treats to cool on a wire rack.

Look at this little beggar! My puppies gobbled down the treats as soon as they were cool; they loved the peanut butter and apple flavours, and the parsley made their breath quite lovely. Nice and sweet and fresh!

Enjoy!

spoil yourself with these easy breakfast recipes

Photo: 101Cookbooks

They're all quick and easy enough to squeeze into any morning routine.

Taste of Home's Cherry-Brandy Baked Brie makes a truly mouth-watering spread for your morning croissant or baguette. You simply mix together 1/2-cup each of dried cherries and dried walnuts with 1/4-cup each of brown sugar and brandy, then spoon this mixture over a round of Brie cheese in a pie dish. Bake it at 350°F for 15-20 minutes until the cheese is softened.

101Cookbooks' Warm and Nutty Cinnamon Quinoa recipe is so healthy, and so delicious! Here are the necessary ingredients:

1 cup organic 1% low fat milk
1 cup water
1 cup organic quinoa, (hs note: rinse quinoa)
2 cups fresh blackberries, organic preferred
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans, toasted*
4 teaspoons organic agave nectar, such as Madhava brand

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. While the quinoa cooks, roast the pecans in a 350F degree toaster oven for 5 to 6 minutes or in a dry skillet over medium heat for about 3 minutes. Stir in blackberries and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.

The next three recipes are courtesy of Women's Health Magazine. They're incredibly easy and incredibly delicious! For a Banana-Nut Waffle Sundae, first slice half a banana. Toast 2 whole-grain frozen waffles. Top with 1/4 cup of nonfat Greek yogurt, banana slices, and 2 tablespoons of toasted walnuts.

To make an Egg In a Nest, in a pan over medium-low heat, warm 1 tablespoon of oil. Place a slice of bread with a circle cut from the center in the pan. Crack 1 egg into the hole and cook for 3 to 4 minutes, until the egg is firm; add the cut-out bread circle to toast for the last 1 to 2 minutes (it'll be yummy when you remove it and eat it). Transfer everything to a plate and serve with avocado and tomato slices.

For Sweet and Spicy Quinoa Hash, in a skillet over medium heat, warm 1 teaspoon of coconut oil. Add a pinch of red pepper flakes and 1/2 cup cubed sweet potato, then saute for about 5 minutes. Stir in 1/3 cup of chopped kale, 1 clove of minced garlic, and a pinch of salt. Saute until kale has wilted, about 3 minutes. Add 1/2 cup cooked quinoa (you'll have to do this beforehand or separately) and heat through.

slim down with green smoothies or a juice fast

Let's just start by saying this: we don't condone juice fasts or diets that involve drinking all your meals. Not providing your body with solid food for an extended period of time is not healthy and overtime can result is all sorts of physiological and psychological side effects. However, a lot of recent research has touted the benefits of doing a short-term (we recommend 1-2 days for beginners) juice fast or green smoothie fast. We recommend reading this Livestrong article, which talks about the benefits of intermittent fasting for weight loss and lifelong health. For juice fasts you will need a juicer; for green smoothie-ing, a blender will be enough. Both juices and green smoothies are simply a convenient alternative to preparing a meal. They're quick and easy to make and can be taken on the go. They are satisfying, healthy, detoxifying, and can include whatever particular supplements your body craves.

The cheapest option is to blend/juice your own fruits and veggies. For beginners, we recommend that you start with simple blended smoothies. These are the fastest/easiest to make, and a blender is a lot cheaper than a good juicer. Also, because you're chopping up the entire fruit/vegetable, you're getting a solid dose of fiber. Your body will have a much easier time adjusting to a (short-term) liquid diet and will also feel fuller if you include this part of the plants.

You can start with Dr. Oz's 48-hour cleanse, which includes multiple juice recipes (some of which can be concocted sans juicer) supplemented with vegetables and healthy recipes (like quinoa with prunes). If you're willing to take on a bigger challenge, try a 3-day cleanse like Jason Vale's Super Juice Detox or this one by Freutcake.

If you want to buy pre-made and money is no option, you can get juice cleanse kits delivered to you! If you happen to live in California or NYC you have the option of simply picking up these cleanses, meaning you won't be shelling out $20-$50 for shipping. Always a plus.

• BluePrint has 2-day cleanses for $150.
• Pressed Juicery has a 12-juice package for $160.
• Juice Shop has a 2-day beginner cleanse that's $126 (you have to be in the San Francisco area).
• CoolerCleanse has a 3-day cleanse for $174.
• Red Carpet Cleanses cost $90 a day.
• LifeJuice is $60 a day.

When it comes to blending and juicing on your own, you have to make sure you have the proper equipment first. Blenders are the cheaper option by far: a decent blender will run you $20 to $60, whereas a truly decent juicer (one that extracts all the nutrients) falls in the $50 to $200 range. Check out Amazon.com for the best selection and prices. Once you've got the equipment, surf the web for recipes and stock up on fruits and veggies! Some easy beginner recipes can be found at Food Network or Eating Well.

We'd love to hear your favorite recipes - feel free to share them in the comments below!

the new health food: icelandic skyr

Icelandic yogurt! What?

It's a thing. And it's quickly becoming more visible as companies like Brooklyn-based Siggi's move from specialty food stores like Whole Foods and Fresh Market to bigger general-grocer chains like Martin's on the East Coast. Skyr is the new Greek yogurt; in fact, it's even better for you than Greek yogurt. Weird thing is, skyr is actually not yogurt, at least not technically. Skyr is a strained, skim-milk (that means naturally fat-free) cheese. It's very thick and much more velvety than Greek yogurt, and is absolutely packed with protein and calcium. It's also full of those friendly probiotic bacteria we want to have cleaning out our digestive tracks.

This Nordic superfood is great with granola in a parfait, can be used to make awesome smoothies, and is also just as fantastic straight out of the container with a spoon (and perhaps a little fresh fruit on top if you feel like spoiling yourself a little further). It's also great for cooking - add it to dips or mashed potatoes for a little extra creaminess.

The coolest part is that this style of yogurt dates back to Viking-era Iceland, and up until recently couldn't be found outside of Scandinavia. Now that it's so easy to find in the U.S., we highly recommend you give it a try! It's the only kind of yogurt Zab and I eat now!