Bike to Work Week: Why I Ride My Bike 25 Miles a Day

Editor's Note: Since moving to Cincinnati in 2009, Sam Klontz has commuted from his downtown apartment to his office in northern Kentucky--about 25 miles round trip--via bicycle almost every day year-round. Co-founder of the Cincinnati-area amateur road cycling team BSM Cycling, Klontz sold his car last year and relies on his bike almost exclusively for transportation. Whether it's 90 degrees and sunny or 20 degrees and windy, he rides to work. Despite the extra hour he must allot for bike commuting each day, the extra clothing and food he must carry, and the inevitable sweatiness upon arrival at the office, he remains committed to bike commuting, and he considers himself to be a bike activist. In honor of Bike Month (and Bike to Work Week), I asked him to share his story, along with some photos from his daily commute. Above, you'll see the bike he rides daily, amid a parking lot packed with cars.

Story and photos by Samuel C. Klontz,
Bike Commuter and Co-Founder, BSM Cycling

My passion for cycling dictates most decisions I make. Transportation, vacations, clothing, 90% of my conversations with friends, and my spending habits can all be traced to a more than mild obsession with the bicycle. When I was asked to put into words some of the reasons why I bike commute it seemed like a simple and joyous task.

Then I sat down and began to think hard on why I started, where my motivation came from during the 5 degree winter days when I could barely feel my face, and how much longer I can live car free.

Creative juices did not immediately begin flowing as I had hoped. Then the proverbial lightbulb went off. I pumped up my tires, put on some BSM team spandex, and pedaled toward the deserted roads to get lost!

Over the last few days of riding to work, riding with friends, and riding to explore I have compiled a list of reasons that help me to explain my love to riding to inquisitive people. So here it goes ...

Workout Anywhere: In Car Exercises

By Woman's Day

You don't need to go to the gym to get a workout in. With the newest WD video series, Work Out Anywhere, our assistant health editor Abby Cuffey demonstrates exercises you can do in everyday locations, like your home or at the grocery store. In today's video she shows viewers moves they can do while sitting in traffic in their car. (NOTE: These exercises are not meant to be done while the car is moving!)

My Fitness Dreams

By Beth Donovan (~INDYGIRL)

Playing free in the sunshine,
Soft brown hair in tossing in the breeze,
Walking amongst the flowers,
Hearing the buzzing bees.

I discover and I travel,
Without a wheelchair or walker in sight,
Walking down the sandy beach,
On a balmy Florida night.

I visit favorite places,
Like those I used to go,
Disney World and Epcot,
To walk them makes me glow!

To fly there now,
Would really be a treat,
Instead of buying two,
I would only need one seat.

Post-Workout Tricks: Your Makeup in 5 Minutes!

By Ayren Jackson-Cannady for Fitness Magazine

Get your makeup done in just five minutes with these in-a-flash tricks.

Step 1: Foundation
Mix dime-size amounts of sunscreen and liquid foundation -- we like Maybelline New York SuperStay 24HR Makeup ($10.99, drugstores) -- in the palm of your hand and apply it like lotion. For foolproof blending, "make sure they're the same type of formula -- both oil-free, for example," says Petra Strand, a Los Angeles-based makeup artist.

Step 2: Concealer
Using a concealer stick, such as Neutrogena Healthy Skin Smoothing Stick ($6.49, drugstores), swipe a line of color along the orbital bone of each eye. (Think football-player stripes.) To nix dark shadows, work the color into your skin with fingertips; the warm touch will help the makeup go on smoothly, preventing a cakey effect.

Step 3: Blush
Dot cream blush, like Sonia Kashuk Creme Blush in Petal ($9.99, target.com), onto the apples of your cheeks; blend in a circular motion. Then tap the shade onto your lips. "Applying the same color to your skin and mouth instantly awakens your face," Strand explains.

The last two steps, at Fitness Magazine!

Drug Treatments for Hot Flashes

Editor's Note: Cathy Cram, M.S., is the resident maternal fitness expert on our sister site, BabyFit.com. She blogs monthly on the topics of menopause, health and fitness.

By Cathy Cram, M.S.

This is the third blog in the series on menopause hot flash treatments. In this blog, we’ll explore the medical treatments that can help reduce hot flashes, and the controversy surrounding one of the most effective treatments, hormone treatment (HT, also termed HRT for hormone replacement therapy).

Hormone Treatment
Hormone treatment for menopause has been around for decades and has been used to treat premenopausal women after hysterectomy with oophorectomy (removal of the uterus and ovaries, respectively). In those women, without hormone replacement, they would go into a surgical menopause and experience increased bone weakening. HT has also been used in the treatment of menopausal symptoms and is one of the most effective treatments for reducing hot flashes.

The usual HT prescribed to menopausal women who have their ovaries and uterus is a combination of some type of estrogen plus progestin (a synthetic form of progesterone). The progestin is added because estrogen by itself causes the uterine lining to thicken, and without progesterone initiating the sloughing off of the lining, there’s an increased risk of uterine cancer. Women who have had a hysterectomy don’t need the additional progesterone and are given estrogen-only HT.

In 1993, the Women’s Health Initiative (WHI) was designed to determine the risks and benefits of treatments given to reduce heart disease, breast and colorectal cancer, and fractures in postmenopausal women. Among several sets of clinical trials within WHI was a study on the effect of HT on these diseases.

5 Ways with... Cotton Balls

By Woman's Day

Learn how to make the most of common household items, like hair dryers, dryer sheets and toothpicks, when you watch our 5 Ways video series! Each week, we feature a different item that you likely have lying around the house, and show you five new uses for it—surprising even the savviest of homemakers. For instance, did you know the absorbent powders in sidewalk chalk can soak up stains on clothing? Or that dryer sheets can calm frizzy-hair flyaways? Today, tune in to our latest installment, in which WomansDay.com Assistant Editor Brynn Mannino demonstrates five new ways to put cotton balls to use around the house and yard.

Products That Take the Guesswork out of Portion Control

By Beth Donovan (~INDYGIRL)

I didn’t lose 145 pounds overnight. It took many baby steps to change my lifestyle. Why a lifestyle change instead of a diet? I’ve now kept over 100 pounds off for over 3 years and lost even more. Diets never did that for me. Two baby steps I took to change my lifestyle were paying attention to my portions and the types of food I ate.

I read avidly on SparkPeople to find out just how much of each food was considered healthy to eat as a meal and as a portion. I also had to re-teach myself what to eat. It wasn’t a matter of simply swapping out fried potato chips for baked ones. Growing up in the Midwest, I was brought up on a big piece of meat, some kind of potatoes and corn, peas or other starchy vegetable for a meal. Now I eat a big serving of vegetables and fruits and smaller servings of meat and grain.

So what would be an easy way to get your portions and your proper meal components without much thought? Nobody wants to get out the measuring cups, spoons, etc and start measuring things in front of their friends, especially at a restaurant or a home dinner party. Sometimes dieting is a discreet thing for whatever reason. Sometimes you’re just in a hurry and want to get a portion controlled, healthy meal put together fast.

50 Mistakes That Hinder Your Happiness

By Camille Noe for Fitness Magazine

Your mind and spirit may be the most overlooked—and underappreciated—components of your well-being. But research has shown that nourishing them not only lowers stress, lifts mood and improves relationships but can also protect your health. "Mind, body and spirit are interdependent, so if you take care of your spirit, your body and mind will reap the rewards," says Linda Sapadin, Ph.D., a psychologist and author of It's About Time! The Six Styles of Procrastination (Penguin, 1997). "And if you nurture your body, your mind and spirit."

1. You don’t breathe deeply.

It sounds simple, but studies show that taking deep breaths keeps you alert and relaxed. Make an effort to inhale and exhale for two to three counts each throughout the day.

2. You don’t get enough sleep.

Sleep deprivation can leave you feeling jumpy, disoriented and unable to cope, says Rosalind Cartwright, Ph.D., director of the Sleep Disorder Center at Chicago’s Rush Presbyterian Medical Center. She recommends that you lighten your mood before bed—by reading a humorous book, for example—since being cranky can lead to less- rejuvenating sleep.

3. You've banned chocolate.

"Chocolate stimulates mood-enhancing brain chemicals like serotonin," says Debra Waterhouse, author of Why Women Need Chocolate (Hyperion, 1995). The amount in just two Hershey's kisses will do the trick, she adds.

4. You neglect to exercise

Working out can significantly ease depression, according to a recent study from Duke University. To get the feel-good chemicals flowing, aim for 30 minutes of aerobic exercise three times a week.

5. You stay indoors all day

Lack of sunlight, even during summer, can leave you lethargic and depressed. Just 20 minutes is enough to brighten your outlook, so if you work inside, take a brisk walk outside at lunch.

Blogging from the Road: Tiffany's Back on Tour with Beyonce*

Editor's Note: We're thrilled to announce that singer, songwriter and SparkPeople member Tiffany Moníque is the dailySpark's newest team member. She'll be blogging a couple of times a month about her journey to lose 100 pounds and keep it off using SparkPeople--while maintaining a busy life as a musician, mother, and all-round go-getter!

Tiffany credits The Spark for changing her life. Not only has she lost more than 80 pounds so far, but she kick-started her solo music career as well. We're excited to give you a behind-the-scenes peek at her life on the road as she continues to spread the Spark. Tiffany is a prime example of what you can accomplish using SparkPeople; not only did she take control of her health and fitness, but she's using that momentum to reach goals in other areas of her life. We can't wait to see how far she can go, spreading the Spark along the way, and we hope she motivates you as much as she motivates us!

Welcome, Tiffany!

By Tiffany Moníque (AKApella13)

I'm back--and I'm excited to be a regular guest blogger on the dailySpark!

Hey y'all (in my native Nashville, Tennessee, drawl). So, let me tell you what I’ve been up to lately. I hope all is well with you! For those of you who may not remember me, I am Tiffany Moníque (AKApella13) – singer, songwriter and background vocalist for Beyoncé. I was honored to be featured on the dailySpark and CBS News a few months ago for my success in losing almost 80 pounds. Prior to and since that time, I've been quite the busy lady in effort of keeping up with the incredible opportunities that have come my way. But before I go any further, I wanted to take a moment to thank all of you for your love, support and words on encouragement along my weight loss journey. It has been quite exciting for me as I transition into this new reality of better health, life, fitness and success. I've tried my best to befriend everyone who lent my support my way and will continue to do so in the future. Even if it takes me a while to respond, please know that I read and appreciate all of your comments and words of encouragement.

14 Tried-and-True Organizing Tips

By Woman's Day

Ever pop in on a friend unexpectedly and everything’s in its place? She had no time to clean up, yet her house is immaculate. How does she do that? We wanted to know, so we went to the neat and organized— readers whose homes always look great— to find out their best strategies.

1. Stop It Before It Starts
“We live minimally, so things look clean and organized without much effort on my part. When we go away we don’t buy souvenirs, I don’t save my kids’ report cards, and their art projects don’t even make it into the house. I know, I know, you’re thinking I don’t have a sentimental bone in my body. But really, in 10 years, are you ever going to look at your kids’ kindergarten report card?” Sheryl Balfan, 42, Boca Raton, FL

2. Faster Food
“We have a ‘fast food’ basket in our fridge that contains sandwich condiments, meats, cheese, tortillas, flatbread and other things that can be used to make a quick lunch. Everything is in one place and I don’t have to spend hours searching for the mustard.” Amy Bayliss, 34, Baton Rouge, LA

3. Kid Power
“With four kids, it’s tough to keep everything in order, but I use the children to my advantage. We play ‘Beat the Clock,’ which turns cleaning into a competition. I set the kitchen timer for 15 minutes and send the kids off to straighten up. They need to pick up everything from the common rooms and clean their own rooms. Whoever finishes and makes it to the family room couch first wins.” Nina Restieri, 41, Old Greenwich, CT

4. Bag It
“Our pantry used to be a huge mess—lots of forgotten, half-eaten bags of stale chips, pretzels and Goldfish sprinkled throughout the pantry shelves. Now when I get home from the grocery store, I portion snacks into ziptop bags and keep them in a pretty basket. It not only neatens up the pantry, it keeps bugs away, makes packing lunches easier, and gives us built-in portion control.” Alethea Elkins, 38, Newtown, CT

5. Use It or Lose It
“I have four kids and no room for clutter. The rule is, if you didn’t use it, wear it, play with it, eat it or know of it in the past six months, it goes out the door. They can do what they want in their own rooms, but the rest of the house is mine! So if you spill it, drop it or leave it lying around, chances are you won’t ever find it again since I’ll throw it out.” Ronit Rogoszinski, 43, New York City

6. Do a Sweep
“Every morning I walk around the house to open the shades and I take a basket with me. Anything that doesn’t belong in a room goes in the basket and gets returned to where it should be. By the time I get to the kitchen, most of the clutter has been organized.” Leanne Naidoo, 28, Fort Lauderdale, FL

Get the rest of the tips here!

'Fat Stigma' is Spreading; What Can We Do?

By Beth Donovan (~INDYGIRL)

The stigma of being overweight or of “Being a fatty” is growing globally, according to a recent blog post in the New York Times. Whereas once, a heavier weight represented wealth and the ability to have healthy children, it now represents laziness and sloth to many.

Parents were quoted as saying they would rather have their children be anorexic than overweight. To me, an eating disorder is an eating disorder. Why is one where you don't eat more socially acceptable than one where you do?

I do have a theory. It is still socially acceptable to make fun of a heavy person, but make fun of someone’s gender or skin color and there would be fallout. Why? "Fatty" chose to be that way, right? Wrong.

There are so many reasons people are heavy, but generally “I want to be fat” is not one of them. Genetics can play a part, and so can biology, psychology, environment, and just plain old lack of exercise and proper diet. It is never just a simple fix or a choice to just “be thin.”

While many are not “born heavy,” I believe the sentiments in the following song apply to everyone, big or small. To quote Lady Gaga:

Yes We Can!

By John T. Jurkiewicz (JOHNTJ1)

I found SparkPeople quite by accident. I noticed a small ad tucked on the side of the web page I was viewing. The word "free" was what initially caught my attention. Being lazy by nature, I was glad to see there was a way for me to track my food and exercise without using a notebook, a ruler, a pencil and a calculator. Little did I know I was getting so much more than a simple tracking device.

This lifestyle change you and I are involved is not easy. Anything of real value never is. Success requires hard work, dedication and sacrifice. It's a lot more than counting calories, fat and carbs. It requires more than a gym membership. It means you're changing you, changing the way you look at food, at your relationship with food and most importantly changing the relationship you have with yourself. It means there are days you look in the mirror and you tell yourself that unless you alter some of your behavior, you are not going to be the success you hope to be. I know, I been there. I am learning, I am moving forward, even on the days that I feel like giving up. There are four things that sustain me.

Pantry Containers 101

by Woman's Day

Containers are a little like that pair of expensive shoes you want—you love them, but do you need them? It’s true that dry goods last longest in airtight containers, but those containers can also take up a lot of space since they’re frequently half-empty, and if they’re not see-through, you don’t instantly know what’s in them. And then there’s the time factor. “It may look neat, but transferring every little cracker and marshmallow into containers is not how I want to spend my time,” says Marrero. So what are containers good for? The stuff you buy from bulk bins, like nuts or rice. (You’ll also want to use containers if you’re worried about bugs or rodents, which can eat into cereal boxes and candy bags, as can the moths and larvae that live in grains.) Containers are especially good for foods stored on kitchen counters or open shelves, where looks matter. If you need containers, here’s how to do it:

10 Signs You are Getting Healthier Even if the Scale Doesn’t Move

By Beth Donovan, ~INDYGIRL

Sometimes the scale doesn’t budge and you wonder if you are getting any healthier on your fitness plan. Well, here are 10 signs that you are!

1. You feel like taking on something new. That’s a great sign that you are getting healthier. It shows a heightened energy level and more active mentality. You are obviously ready for new challenges that you weren’t ready for before you became fitter.
   
   
2. You notice a new pep in your step. Things are becoming easier for you. Gravity isn’t pulling you to the ground as easily, and maybe your mood isn’t either. You have some new resilience.
   
   
3. Your clothes are fitting differently. Maybe your clothes are looser; maybe they are tighter over your growing muscles. Whichever way it is, be sure and take note and dress to impress. Wearing the same old stuff from your closet that no longer fits is discouraging. Wearing better fitting clothes, be they from a store or a friend, will always make you feel and look better.
   
   
4. Your medical test scores are improving. My triglycerides, cholesterol, blood sugar levels, and thyroid readings have all changed since I’ve lost weight. Even when I plateau for months at a time (frustrating!), those tests tell me I’m going in the right direction medically.
   
   
5. You start taking that one extra step. Usually the saying is to “Go the extra mile.” I say “Go the extra step.” A mile is a long way, but if you even find yourself having the energy to take that extra step, congratulate yourself. You are building on something. A journey of a thousand miles starts with a single step.

   Posted 4/22/2011  2:36:29 PM By:   : 194 comments   243,730 views

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Find Scheduling Zen

By Arianne Cohen of Woman's Day

If your personal goal list is anything like mine, somewhere between “get back to what I weighed in high school” and “find happiness” is “get organized.”

Unlike those other goals, though, getting organized only takes a few hours. What you need is a planning system. And at the center of it is the perfect planner. It will boil down all your scheduling chaos into two forms of information: appointments and to-dos—all in one handy place. The trick? Using it. Here’s your guide to finding a system and planner that you’ll use and love.

Which Planner is For You?

Do you prefer paper or electronic? Is it just for you or does your whole family need access? Once you decide, follow these tips.

I’m a Paper Gal
Go with: A sleek planner with a durable binder or cover. Simple and affordable.

Make sure that: It’s lightweight and fits in your purse, and that you love it enough to use it a dozen times a day (that’s more than 4,000 times a year).

We love: The Planner Pad Organizer, an ingenious slim planner that takes you from all your to-dos into a neatly planned seven-day schedule, in two pages per week ($24.99 to $26.99; PlannerPads.com).

I’m an Electronic Gal
Go with: A calendar and task-management program that runs on both PD As and computers (most do), so that you can pull it up wherever, whenever. You can plan appointments, prioritize your to-dos and set reminder alarms.

Make sure that: It’s set to sync to another device regularly, even if you don’t use it—that way, you always have a full backup.

We love: Though it’s maddeningly frustrating that the cheapest PDAs now come with cell phone contracts, they are fantastic. We like the T-Mobile Sidekick LX, an organizational machine. It’s not only a phone, but it also fully syncs with organizational programs, or lets you use many online organizers ($49 with a two-year contract or $199 without a plan; T-Mobile.com).

As for computer planner programs, there’s a reason the business world uses Microsoft Outlook: Email, contacts and schedule are all in one place. ($140 at Store.Microsoft.com, but comes free with many PCs.) For fewer bells and whistles, we like Google Calendar, a free online organizer.

Read the rest at WomansDay.com.