Feature photo by Mayr. Photo above by Zach Klein.

According to the National Sleep Foundation, tens of millions of Americans are “members of the walking tired.” Sleep may sometimes seem beyond our control — especially when we’re desperately in need of it. But we have more control, at least over the factors that contribute to a good night’s sleep, than we realize.

Here are 7 tips and tricks that have worked for me, and a couple of faux-pas, too.

Do:

1. Turn off the TV.

Or better yet, keep it out of your bedroom/sleeping space entirely. People tend to lie in bed and channel surf when they can’t sleep, but it really doesn’t help. I mean, let’s be honest: you don’t actually find A Shot at Love with Tila Tequila, or Law and Order: Special Victims Unit relaxing, do you?

2. Create a clutter-free sleeping space.

That goes for physical and mental clutter. The more you can do to separate the complications of your waking life from the peace of your sleeping one, the better. This can be hard for students and travelers who tend to have more confined living spaces, but try to keep computer, notebooks, and any other physical manifestations of work/school/responsibilities off your bed.

In college, my computer was less than three feet from my bed — but I did my best to maintain at least that tiny distance. If I had to study, and had nowhere to go but my room, I sat on the floor.

3. End on a positive note.

When I’m working at night, I try to keep one simple, straightforward task for the end. This allows me to check something off my “To Do” list right before heading to sleep, meaning (in theory) that I’m worrying less about everything else on that list.

This applies equally to freelance writing, household chores, catching up your Facebook correspondence, or whatever else it is that occupies your time (and your restless mind).

Photo by stuartpilbrow.

4. Mind what you eat — and drink.

No caffeine: seems obvious, right? But that doesn’t stop people from going for that social latte after dinner, and even for seasoned coffee addicts, it makes a difference. Caffeine is a powerful drug; sensitivity varies, but I try not to drink any caffeinated tea or coffee after 4 PM if I want to sleep well that night. (Bear in mind that your oh-so-trendy green tea has some caffeine in it, too!)

Add sugary foods to the list of no-nos, as well. In fact, despite that old saw about not going to sleep on an empty stomach, I find an earlier dinner helps me sleep more soundly. Oh, and contrary to popular belief, alcohol won’t necessarily help you sleep, either. In fact, it can do just the opposite.

5. Be calm. Or at least, calmer.

If you’re like me, your sleeplessness has more to do with what you’re thinking about than what you ate for dinner. You need to find a way to stop (or at least, slow) those racing thoughts and worries and reminders.

This is where the old “counting sheep” trick comes in. I try to consciously control my breathing, slow down, and clear my thoughts. This is where breathing exercises can be particularly effective.

If I can’t clear my thoughts entirely, I try to replace them with something: a rhyme, a mantra, a nonsense phrase. Take your pick.There might also be something external (a song, or a poem?) that helps calm you. I used to swear by The Hollies’ He Ain’t Heavy, He’s My Brother, played very quietly on my iPod, to ease me closer to sleep.

6. Find the sound of silence.

Alright, so you can’t stop your upstairs neighbor from blasting Dr. Dre, or your fridge from making that odd squealing noise. But you can put in earplugs, right? Do what you can to control the noise in your sleeping space. I’ve never been a big fan of white noise tapes (or Amazon rainforest sounds, or whale songs, or those drippy-noise fountains), but they work for some people. Earplugs work for me.

Photo by striatic.

7. Opt for a change of scenery.

Not everyone has a couch to sleep on. But if you do, in a worst-case scenario try hopping out of bed, grabbing a blanket, and flopping in the living room.I’ve found that sometimes a change of scenery is just what I need to escape whatever’s keeping me awake.

Don’t:

Daydream.

Happy thoughts can be just as hard to shove aside as stressful or anxiety-producing ones. So don’t get your mind revved up thinking about that trip to West Africa that you’ve always wanted to take, or making mental lists of the DVDs/books/pairs of shoes you’re going to buy with that unexpected cheque you just got in the mail.

Calm is the key word here. (See #5)

Photo by Remara Photography.

Medicate.

Resist the urge to pop a couple of Benadryls and say good-night courtesy of Big Pharma. More often than not, sleep meds only create dependence and an unhealthy cycle, making it harder for you to take back the night (as it were) on your own terms.

Note: All of the above is for occasional bouts of sleeplessness. Chronic insomnia should be treated by a doctor, counselor, sleep therapist, homeopath, or other clinical care provider.

Primal housemate Quinner, later at Point North. Another day in the office.

Editor’s Note:Please read part 1 of the story here.

Dec. 15, 1997 – Fly Fishing for Great Whites

Tal Fletcher bounced around in the back of a van with twelve other guys all wearing black gear, camouflage, and face paint.

“I looked around at the crew,” he says. “Jimbo was there, M.C., Miles D., Gambler, Dano, Senior, and Quinner, among others, and I wondered who in hell I was to be with them.”

It was Jimbo’s birthday, as well as the night that Joe Montana’s jersey was being retired in San Francisco. In classic Primal strategy, the crew figured most of the attention—police and otherwise—would be on Candlestick park. It was the ideal night for bungee jumping off the Golden Gate Bridge.

Gambler at Auburn

The van dropped them off. They approached the bridge in the dark from the Marin side, then flung a rope up over a girder. Miles Daisher, with monkey-like gymnastic ability, ascended the rope then set up a rope ladder beneath the bridge for the rest to climb. As cars passed by 10 feet overhead, the group dropped into the understructure of the bridge, moving south toward San Francisco.

Some parts had catwalks for maintenance crews, but to get where they needed to go, the group had to cross several sections of thin I-beams with nothing below them but a 230-foot drop off into the Pacific Ocean. They moved slowly—most sitting down and inching along—except for Dano, who cruised around on the beams as if on a sidewalk.

To reach the center of the bridge, they had to climb ladders, slide down poles, and in some sections, climb hand over hand. At one point, their eyes were at tire-level. They peeped out across the road, ducking back down as cars passed by at 50 mph. In another place they encountered a video camera, and had to maneuver around it so as not to be seen.

The group made it out between the two towers, close to the center of the bridge, and set up for the jump. They called it “Fly-Fishing for Great Whites,” because the goal was to jump just far enough to get wet—a quick head-dunk in the Bay before getting snapped skyward on the bungee.

MC with bungee cords

When it was his turn to jump, Tal took a deep breath, then launched off the bridge. There were several seconds of wind and speed, the lights of San Francisco blurring into the darkness of the oncoming water. Then, six feet above the surface, he rocketed back, rebounding several times, gradually coming to a rest, dangling halfway between the bridge and the ocean.

The group lowered a static line through a pulley with a carabiner on the end. Tal clipped in, and the rest of the crew pulled him up, walking backwards on the catwalk tug-of-war style.

The others took their jumps, with M.C—who always used a bullet-like form—going the deepest, touching the water. There were a lot of high fives afterwards, and then the group went back to celebrate, drinking beers and watching videos of the jump that several people had shot via helmet cams.

“I wasn’t sure if it was ‘the ultimate,’” Tal says. “But if it wasn’t, then I don’t know what is.”

Photos courtesy of Tal Fletcher.

Feature photo by Pinot & Dita. Photo above by brenbot.

Spending time with your favorite little people this holiday season? Channel your inner Martha Stewart and get them into these 7 craft projects. No fancy materials or complicated tools are required.

1. Pop-up Cards

Sound hard? They’re not. Thanks to websites like pop-up book creator, you can download free greeting card templates. There’s something for everyone, from traditional holiday icons to insects and animals. Just print, cut out, and assemble.

Pages from mail order catalogs work just as well as card stock or construction paper. Also, search the web for free envelope templates.

Photo by absentmindedprof.

2. Origami Ornaments

Origami is an fun brain bender, and you can turn these little works of art into holiday ornaments. The idea behind origami is to create a representation of an object (almost anything, really) using geometric folds and crease patterns on just one square sheet of thin paper.

Again, scour the web for free patterns, including step-by-step diagrams. Some figures are quite complex so if you’re new to this, don’t get too ambitious on the first try.

3. Animal Feeders

Photo by Gare and Kitty.

String day-old popcorn (easier to work with than fresh) and raisin garlands, hang them outside, and watch the birds and squirrels dig in. You can also make a feeder just for the birds. Take a large pine cone, wrap wire around the top for hanging, spread peanut butter into the crevices, and roll the whole thing in bird seed.

If you’re in a cold climate, make suet or lard cakes (they tend to go rancid in warm temperatures), an energy-packed snack birds love. Melt the fat, pour it into a paper-lined muffin tin, and add ingredients such as rolled oats, nuts, seeds, and dried fruit. Chill until hardened. Young ornithologists will enjoy discovering the foods that attract particular species.

4. Natural Soap

Photo by Julie K in Taiwan.

‘Tis the season for giving but feeling the economic pinch? Pass along a handmade present like soap. It’s inexpensive, useful, and a cool chemistry experiment for kids.

Soap is basically made from combining an acid (any vegetable-based oil) and an alkali like sodium hydroxide (also known as caustic soda or lye, an old-fashioned drain unclogger). Everything has to be added in precise proportions and at the same temperature for saponification to take place.

Borrow a book, such as The Soapmaker’s Companion from the library or check online sources for more details on the process, appropriate safety measures, and recipes.

5. Recycled Paper

Paper making is another simple, frugal activity that’s great for kids. All you need are old magazines or newspapers, a piece of window screening, and some kitchen items you probably have already.

Tear the paper into small pieces and soak them overnight in a dishpan filled with warm water. The next day, add more water and hand beat the mixture into a pulp. You can also use a blender to pulverize it further, but this is optional. Mix in whole flower heads, petals, or whatever you like for a more interesting look and texture.

Spread the pulp evenly on the screen, place a towel underneath, and press out excess water with a flat object such as a cutting board. Once the sheet is dry, use it as wrapping paper, thank you notes, or gift tags.

6. Felt Dolls

Photo by g_cowan.

Felt is a craft-friendly fabric. It doesn’t unravel, comes in many colors, and can be used for a variety of simple sewing projects, including dolls. Design your own pattern or choose ones that the kids love, from animals to characters like Yoda and Hello Kitty.

Japanese duo Aranzi Aronzo have published several amusing how-to books about felt dolls, or mascots, as they are called. From pandas and sheep to aliens and kidnappers, exaggerated cuteness reigns. Kawaii overload!

7. Map Puzzle

Photo by Indie Wench.

And for budding young travelers, make a world map puzzle. It’s a fun way for kids to learn geography as well as for you to point out where you’ve been and where you want to go.

Simply color copy a map, glue it to a piece of cardboard in the same size, draw puzzle piece lines on the back, and cut them out. Instead of using cardboard, you can also laminate the pieces and trim them, leaving a small border of plastic.

Love these craft projects? Have some ideas of your own? Share your ideas for winter crafts for kids in the comments below!

How often do you ask yourself where, exactly, your clothes were made?

Matador member Kelsey Timmerman did, and the question turned into an obsession, a global quest, a blog — and now a book!

Now that Where Am I Wearing? has hit the shelves, I contacted Kelsey to ask him a few questions about his travels in the global garment industry, and what he’s learned about becoming a more responsible consumer.

For those who haven’t been following along on your blog, could you tell us a bit about your quest and how it got started?

It started as an excuse to travel. I was in between gigs and living situations. Annie – my then long-time girlfriend and now my wife – and I had just moved back to Ohio from North Carolina.

I really didn’t know what to do with myself, so I decided to pursue an idea I had to follow my clothes to the factories where they were made.

I was in Central America for two months and only dedicated a single afternoon to the t-shirt factory [in Honduras] and meeting the folks who made it. Once I was standing outside the factory face-to-face with Amilcar, a worker at the factory, I completely wussed out.

I didn’t ask Amilcar what his life was like, how much he made making our T-shirts, or whether or not he liked the job. These really aren’t comfortable things to ask a fella, and deep down I think I really didn’t want to know.

Kelsey outside a garment factory in Honduras

After I returned home, my inability to ask Amilcar about his life started to eat at me. I read books about the garment industry and globalization, attended an anti-sweatshop conference. Still, it wasn’t enough to assuage my growing obsession with tags and who and where made our clothes.

So, I booked a ticket to Bangladesh and scheduled a return flight from Hong Kong three months later.

I spent a month in Bangladesh where my “Jingle These” boxers were made, a month in Cambodia where my all-American blue jeans were made, and a month in China where my Tevas were made.

One of the themes of Where Am I Wearing? is that the garment industry is much more complex than it often seems in the media and the popular imagination. Your solution to those complexities is to become an engaged consumer, rather than draw simple lines between “good” and “bad.” What are some steps we can all take to become more engaged consumers in our daily lives?

In the book I offer up how I’ve become a more engaged consumer, but, really, I think there are probably as many ways as there are consumers.

I refer to the decision of what brands and what countries to support as similar to people’s eating practices. Some of us are vegetarians, some are vegans, some are raw foodists, and some are on the junk food diet.

There are a host of reasons – health, ethics, moral, religion, etc – that determine what we consume. The same should go for the consumption of clothing.

Since I’ve become an engaged consumer, I’ve been searching for brands that acknowledge their products are made by folks on the other side of the world.

Some won’t.

I was fact-checking a story on t-shirts for Portfolio magazine and one company wouldn’t even admit that the majority of their t-shirts were made abroad. It was their company policy to not answer such questions. Ridiculous. I told them their competitors were more than helpful. They didn’t care.

Given the choice between two shirts, I’m buying the one where the company at least admits where their products were made.

A garment worker at home in Bangladesh

Other companies like Patagonia are taking great steps to show where their products are made and who made them. If you haven’t checked out their Footprint Chronicles feature, you should.

One thing I do is check out a brand’s website to see if they have a code of social responsibility, monitor the factories from which they source, and are members of the Fair Labor Association.

These things don’t guarantee that the workers making the companies clothes are treated fairly, but they do show that a company is more engaged in the process than ones that aren’t doing them.

Since I’ve returned from the trip, I’ve contacted companies to encourage them to post the country of origin in their catalogs and on their websites. The mysterious “Imported” listing on a product’s info has gotta go.

Why can’t we know where the product was made before we buy it? Once we get it there will be a tag or sticker telling us, so why can’t we know up front?

I’ve also contacted companies telling them my concerns.

Eva, you remember my beef with Ecko Manufacturing and their “Hot Girls Make Great Clothes” campaign, don’t you?

I called and told them why I would never buy a pair of their jeans and how disappointed I was with their ads. I think if we decide that a brand isn’t right for us, we should let the brand know why.

[Ed. Note: Yes, I remember that campaign. I wrote in about it, and you should, too: eckomfg@ecko.com]

A tool I’ve found useful is this little book titled The Better World Shopping Guide. It’s an easy way to make myself a more engaged consumer and it fits in my pocket.

Kelsey and a garment worker in China

Several times in your book you mention the potentially harmful impact of boycotts on the workers they’re intended to protect – but then, responsible or engaged consumerism is really a more subtle form of boycott, isn’t it? Choosing to support some brands and not others?

How do we find the line between encouraging a more responsible industry and punishing the workers?

Boycotting a country’s industry has resulted in negative consequences – mass unemployment and even garment workers turning to the sex trade – so, I’m not really encouraging any widespread boycott of a country.

In my eyes, if an engaged consumer discovers something they don’t like about a brand they are wearing, they shouldn’t just write off the brand, they should pick up the phone and give them a call or drop them an e-mail.

They should express what their concern is and see what, if any, action or response the brand is taking to correct it.

Have you heard of the term buycott? It’s where you support a brand that you feel is doing the right thing. I think that a buycott isn’t so much a way of protesting, but it’s capitalism at work. Studies have shown that 1/3 of Americans would pay more for clothes made under good working conditions.

There’s a market out there for brands trying to do the right thing. Brands that do, will add value to their products.

You contrast your positive reception, from Levi’s in Cambodia, with a less-than-friendly response from Teva in China. I know it’s tough to generalize, but are there any brands you’d recommend as more reputable than others? And who are some of the bad guys?

Mountain Equipment Co-op, Patagonia, and American Apparel are all doing some pretty cool things. But in general I think that most brands, including these, have a long way to go.

I can’t really comment on what ones are good and bad because that really wasn’t the focus of my travels or my research. Since I’ve returned from my quest, I’ve been trying to answer this question myself. I like to think that my wardrobe is a work in progress.

Scavengers at the Phnom Penh city dump

Where Am I Wearing? is as much about the people you meet as the facts you uncover. Is there one especially memorable moment or character that has stayed with you?

Can I pick two?

1. Amilcar in Honduras. I think about him a lot, even though he’s just a name and a face. What his life is like remains a mystery to me. If I added a chapter to the book, I would try to track him down in Honduras.

2. A little girl I taught to play Frisbee at the Phnom Penh city dump. My heart drops every time I think about her. Seriously, it just did as I was typing this. In all of my travels I’ve never tried to directly change someone’s life, but I regret not trying to change hers for the better.

Have you been able to stay in touch with anyone you met?

A Cambodian garment worker

The internet is a wide-reaching tool, but it hasn’t quite made it into the lives of the garment workers.

Most of them do have cell phones, but there’s the language issue. I stay in touch with my translators and I try to keep tabs on the workers through them.

The latest report in China is that a lot of workers are out of work because of the down economy and they’re moving back to their villages.

In Bangladesh this summer the price of rice skyrocketed and workers were struggling to put food on the table.

And finally, what’s next for you? Do you see yourself continuing to write about the garment industry and engaged consumerism, or is there some new quest on the horizon?

Next for me is that I’m going to be a dad any day now. Zoinks!

My wife and I are really excited. I expect fatherhood will be my biggest adventure into the unknown yet.

As for writing, I’m working with my agent on my next book proposal. So, we’ll see how that goes. I would love to get the research/travel done in 2009 and have another book coming out in 2010.

Some of my first published stories were for a column that ran in my hometown paper in rural Ohio. When I’m home, people still come up to me and recount their favorite stories. The majority of these people aren’t travelers, some haven’t ventured beyond the Midwest.

For me, no advance or byline can compete with knowing someone sat in their farmhouse and, for a few minutes, I took them somewhere they’ll never go and introduced them to someone they can see themselves in.

Whatever my next project is, I hope to have a long career connecting readers to people all over the world.

Thanks, Kelsey!

To learn more about Kelsey’s book, be sure to check out our accompanying review of Where am I Wearing: A Global Tour to the Countries, Factories, and People that Make Our Clothes, over at Matador Goods.

Feature photo by neighborhoods.org / Photo above by Mark McLaughlin

Santana Row is the new attraction in San Jose, and my friend Bernardo and I are walking down its smooth, pink sidewalk. Tiny white lights twinkle charmingly in tiny trees, shop windows gleam, and the beautiful people of San Jose mill about, cell phones at the ready.

Even if it were daytime, we couldn’t see the mountains, because the tall, smooth buildings block the view.

Photo by Joe Shlabotnik

San Jose’s real downtown, three miles away, has been in steady decline since a wildly misguided “redevelopment” effort in the 1950s. Now, Santana Row has simply replaced it. Bernardo and I find this upsetting, and predict that the lingering downtown businesses will be gone within five years.

Bernardo can comment on the dying downtown once, and leave it alone, but I can’t stop opining: look at this place, I tell him, it’s so false, pretending to be a “Main Street.”

Main Street my butt, Main Street of Gucci and Starbucks. It’s nice to have public space, but only people who can afford this crap will come here, so, what, public space is an upper-middle-class privilege now?

Bernardo nods and mm-hmms at my ranting, and leads me into a shoe store. We check out price tags: shocking! A clothing store: if we added up the value of every article of clothing we’re wearing between us, we could afford a tank top.

As we head for the door, I see Bernardo slip something into his pocket, and look at him in surprise. He giggles. “Your face, chica!” he cries, and steers me outside by the elbow.

In the light of a streetlamp, he opens his fingers to reveal a pinched-off inch of succulent from the planter in the store window. I feel a grin spread across my face, and then burst into laughter.

Bernardo laughs, too, and we stand there bursting with joy over this filched scrap of life.

We agree to dedicate the rest of the evening to liberating genetic material from the Row. By the time we leave, Bernardo’s pockets are filled with specimens of half a dozen species.

Photo by Marcin Wichary

A few weeks later, in Bernardo’s miracle of a backyard garden, I see our cuttings, green and shiny, rooted in tiny pots along the porch railing. In the side yard, Bernardo’s botanical tribute to the country of his birth: nopales, maguey, corn, beans, squash. A huge avocado tree and all the plants he’s begged, borrowed, or stolen somewhere in this Valley.

As Bernardo leads me around his yard, I realize that for the first time, I don’t hate San Jose. For the first time, I believe that this was once a valley of fruit trees, and before that, a plain of oaks, groomed by fire.

I feel myself claim this place as my hometown: the freeways and shopping malls and suburbs, and in that sea of development, the archipelago of gardens, planters, trees, fields. The mountains that define the valley, just as they always have.

Thomas Camposano has worked as a broker, a teacher, and a firefighter, and he’s done these things all over the world. Yet, when he was finishing college, the economy looked a bit like the current one.

Camposano graduated Magna Cum Laude from George Washington University with a degree in International Business, and landed a solid job as a commodities broker with the US Department of Defense. After three years, he began to realize that he was miserable.

“I was surrounded by a lot of unmotivated people,” says Camposano. “I couldn’t spend my life doing something I hated, so I started looking for an exit.”

He had three criteria:

• The new path had to get him out of the office environment that he had found stifling.
• He needed to be able to make enough money to live comfortably.
• He needed the freedom to pursue his biggest passion: travel.

Teaching English Abroad

He found a program that provided certificates for teaching overseas. He submitted his application, quit his office job and moved to Prague to begin teaching.

“It was the best two years of my life,” Camposano says. “Prague is my favorite place on earth, and teaching is extremely rewarding. I met people there that are still some of my best friends. ”

Park Ranger

Camposano used to surf at Cape Hatteras, NC, and noted how the park rangers there seemed to love their jobs. He wanted in, but he also knew that these jobs were in demand and were highly competitive. “I figured, I’m not going to get this if I don’t at least give it a shot.”

He submitted the park service application from Europe. While on a ski trip in the French Alps, he received an email saying that a representative from the park service was interested in speaking with him. He called the interviewer from the slopes and was offered the job.

Elated, Camposano flew back to the US and drove to Cape Hatteras. He spent his days patrolling the beach, greeting campers, and enjoying the upbeat attitudes of his fellow park rangers. At first, he had a hard time believing that he was getting paid for it.

“It was the opposite of the stagnant environment at my first office job,” he says. “These park rangers were all getting paid less than the office workers, but they were far happier. I would have done it for free.”

Because his position at Cape Hatteras was seasonal and lasted from April until October, Camposano was free to pursue his passion for travel in the winter months, covering the globe, often choosing countries with beneficial exchange rates to stretch the park service money he had saved during the summer.

Camposano enjoyed the rotation for several seasons, but he knew he needed something a bit more lucrative.

Wildland Firefighter

During his time as a park ranger, Camposano often worked with wildland firefighters who were called in when brushfires occurred in the park. He was attracted by the adrenaline rush of fighting fire, and gradually began making the transition to wilderness firefighter while stationed in Cape Hatteras.

Once he had some experience under his belt, he began looking for bigger action. “I was sent out West, where there is always fire. Eventually I landed a position with the Bureau of Land Management in Utah. I’ve never seen so much fire in my life.”

Because of Utah’s centralized location in relation to other western states, Camposano was dispatched all over the West, depending upon where wilderness firefighters were in highest demand.

He would sleep in the forest, and wake up to fight advancing blazes. A typical week would consist of 100 work hours. It wasn’t always easy, but it was never boring, and overtime pay was high.

Camposano is now a firefighter with the Montgomery County Fire Department in Maryland, and is now working on a book titled “Jobs that Pay Well, and Don’t Suck”. He has some tips for workers looking to make a job change in a tough economy:

• Recessions can present opportunities to make a change. Seize them. “If you’re going to be laid off, why not use this time as an opportunity to make a positive change?”
• Ignore your critics. “I shake my head when I think about the life and work experiences I would have missed out on had I listened to folks telling me that my traveling and job changes were a bad idea.”
• Pursue your ideal job, no matter the demand or requirements. “Some of the jobs I’ve had are widely sought after. I didn’t expect to land them, but there’s no way to get these jobs without applying.”
• If you’re wondering whether or not it’s time to leave your current job, it probably is. “Life is too short to be unhappy at your job,” says Camposano. “I’ve spent my life experiencing a variety of occupations, and I’ve never regretted leaving a situation that wasn’t meeting my needs professionally. Find something that makes you happy.”

Feature photo by Paphio

Community Connection

For more resources on making a big move, check out our roundup of the Top 10 Places to Teach English Abroad as well as our guide on How To Become a Wildland Firefighter.

Photo above by Breno Peck

1. Acai

Hailing from the Amazon rainforest, Acai berries are so rich in antioxidants you’d need to drink 20 times as much wine to match a single serving. They contain high levels of Omega fatty acids and amino acids.

2. Green Tea

Green tea is rich in an anti-oxidant known as epigallocatechin gallate (EGCG). Studies show that EGCG inhibits cancer cell growth cells, and can be effective in lowering LDL cholesterol levels, as well as inhibiting the abnormal formation of blood clots. Other types of teas, while still providing health benefits, do not contain EGCG.

3. Beans

From green beans to kidney beans, there is no bean that is not a superstar in your diet. I know, it’s kind of cheating to encompass all beans as number three on the list, but what’s a health nut to do when all beans are good for the body?

An amazing source of fiber, beans are high in iron, manganese, and protein. Combine kidney beans, black beans, and white beans to make a three bean salad! Add lima beans to your soup! Use pinto beans in your chili!

4. Tuna

An extremely nutritious food, tuna is chock full of protein, Vitamin B, and Omega-3 fatty acids. Whether canned or fresh, tuna makes a solid contribution to your personal health.

When buying fresh tuna, be sure to use a trusted grocer or one that has a strong reputation for having a frequent supply of fresh fish.

5. Quinoa

This South American grains is sacred to the native peoples of the Andean mountains. Quinoa is high in protein, essential amino acids, and dietary fiber. Include them in your salad or as a gluten-free alternative to your meal. It cooks up quickly and is easy to digest.

6. Olive oil

Want shinier hair? Healthier skin? Consuming olive oil may be just the thing you need. From protecting people from heart disease to helping them regulate their cholesterol, olive oil is a must to include in your diet.

Be sure to purchase extra virgin olive oil as it is the safest to consume and contains the highest amounts of polyphenol antioxidants.

Photo above by Nate Steiner

7. Oatmeal

Did you know that oats contain soluble fiber, a cholesterol blasting ninja? And lower cholesterol levels mean lower risks of cardiovascular disease and stroke.

Start the day off with a yummy, hot bowl of oatmeal. Just chill on the sugar. Try maple syrup, molasses, or agave nectar instead.

8. Blueberries

Rich in vitamins, blueberries help lower cholesterol as well as help fight against cognitive decline.

Like the skins on grapes, blueberry skins contain flavonols that are not only great for your health, but also inhibit the development of cancer cells.

9. Mushrooms

Nature’s little umbrellas, mushrooms are high in fiber and vitamins like riboflavin and ascorbic acid. Bake ‘em, sautee ‘em, grill ‘em: mushrooms make an excellent and delicious addition to your meals!

10. Soy

As a complete source of protein, soy is the foundation of vegetarian food and beverages. But did you know that the soybean also contains loads of Omega-3 fatty acids?

11. Alfalfa sprouts

Though it tastes like grass, this superfood is loaded with antioxidants, vitamins, and other essential nutrients. Worried about your cholesterol? Want to fight osteoporosis? Have high blood pressure? Incorporating alfalfa sprouts into your diet is like injecting a huge does of life force into your body.

Photo above by SteveC

12. Ginger

More a medicinal aid than a superfood, ginger is nevertheless an ingredient you want to incorporate into your diet. This root helps digestion, reduces nausea, and even stimulates blood circulation, which helps remove toxins from the body.

In addition to all that, ginger is a direct anti-inflammatory. Throw it in a dish when you’re feeling under the weather. It’s a great, natural way to relieve symptoms and boost the immune system.

13. Salmon

Salmon tops the list of fish that is good for you. High in protein, Omega-3 fatty acids, Vitamin D, and good cholesterol, salmon helps prevent strokes and heart attacks. Just remember to stick to the wild Alaskan salmon.

14. Yogurt

With frozen yogurt making a huge comeback, this product is fast becoming near and dear to people’s hearts. It’s no surprise, as yogurt contains large amounts of friendly bacteria that do everything from help your digestion to protect you from infection.

It’s good for your bones, good for your immune system, and good for your body’s fat burning ability. But watch out: most yogurt products also have tons of sugar and unfortunately, sugar is not good for you.

15. Bananas

Ever wonder why people claim a sports drink and a banana as the ultimate hangover cure? That’s because bananas are the best source of potassium.

Potassium is an important electrolyte your body needs, especially after going big at the bars. In addition to adding potassium to the body, bananas increase the body’s absorption of calcium and help protect against stomach ulcers.

16. Bell peppers

High in Vitamins C and A, bell peppers are a fantastic, crispy treat for your body. Whether green, yellow, red, or orange, bell peppers are all rich in antioxidants which offer a wide array of health benefits. Dice ‘em to put in a salad! Slice ‘em to add to your curry!

17. Barley

In addition to its fantastic fiber content, barley contains niacin, which protects your cardiovascular system. Like other whole grains that are low in fat, saturated fat, and cholesterol, barley helps reduce the incidence of heart disease, certain cancers, and even Type 2 Diabetes.

Photo above by sean dreilinger

18. Papaya

This tasty fruit is brimming with Vitamin C and a great source of folate and potassium. It helps you maintain cardiovascular health and fight colon cancer. Some of the antioxidant nutrients in papaya also have anti-inflammatory effects.

I remember as a kid, I would always have papaya-milk smoothies in the summers. They are refreshing and nutritious!

19. Tomatoes

The premier source of lycopene, tomatoes, and all tomato products, are protective against a growing list of cancers. Included in that list are colon, prostate, pancreatic, and breast cancers. Tomatoes are also high in antioxidants.

20. Walnuts

Like many other superfoods, walnuts are an important source of Omega-3 fatty acids as well as other monounsaturated fats. Eating just four walnuts a day significantly increases your Omega-3 levels. Plus, walnuts make a great, crunchy addition to any dish or desert!

21. Avocado

In addition to being a good source of monounsaturated fats, avocados are high in folate, a nutrient that plays an important role in protecting you from cardiovascular disease or stroke. Just one cup contains 23% of the daily value for folate. So get the chips and make some guac!

22. Spinach

The classic superfood, spinach is filled to the brim with antioxidants, cancer-fighting agents, Iron, and Vitamin K. From protecting you from cancer to keeping your bones in tip-top shape, spinach does it all. Popeye was on to something.

23. Kale

A leafy, green vegetable that contains enormous amounts of Vitamins A, C, and K, kale has more nutritional value for fewer calories than almost all other foods. It’s inexpensive and because it’s easy to grow, you can find it at your local grocer’s all year round. It’s also a great source of fiber and calcium.

Photo above by Zed.Cat

24. Chocolate

Nature’s aphrodisiac, chocolate is full of flavonoids, which are the antioxidants that protect the body from damage done by free radicals. Lower cholesterol, lower blood pressure, and heart disease prevention are just some of the benefits of antioxidants.

Chocolate also contains the anti-depressant serotonin. No wonder eating chocolate always makes you feel better! Try and shoot for dark chocolate though, as it contains lesser amounts of sugar and milk fat and higher amounts of antioxidants. Don’t even ask about white chocolate.

Here’s to a happy and healthy 2009!

Feature photo by sonicwalker. Photo above by maureen_sill.

There are dozens of reasons to eat vegan (a diet excluding all animal products including eggs and dairy). You love animals; wish to shrink your carbon footprint, or seek a healthier diet. But are any of these reasons going to cook you a tasty and filling dinner tonight?

If you’re all lost in the supermarket when it comes to cooking compassionately then memorize the following article…or perhaps just read along, get psyched to do a little shopping and take to heart that building a vegan kitchen is a lifelong experience.

1. Take Stock

Before turning the kitchen into a mean-vegan-cooking machine, step back and look at what’s already there. You already may possess a small ransom in herbs and spices, a bottle of good olive oil or a chef’s knife (from mom or former roommate) hiding in the cutlery drawer. Toss old milk cartons to make room for delicious non-dairy milks (soy, almond or rice to start).

It’s time to develop the habit of label reading, starting with what’s in the cupboards. Pass on any opened non-vegan mixes, chips or cookies to your friends and donate unopened goods such as meaty soups or mac n’ cheese boxes to a food pantry.

Photo by KRob2005.

2. Pack it with Protein

Canned beans, vital wheat gluten, nuts and whole grains all are excellent sources of protein that can be readily stashed. You’ll never feel amiss for something in the “center” of the plate with a batch of homemade baked falafel or chickpea patties. Walnuts and cashews are delicious ground and sprinkled on pasta or vegan pizza.

There’s a whole world of vegan “dairy” to laden those refrigerator shelves with. Vegan cheeses can be hit or miss so ask for recommendations online or from vegan friends. Vegan yogurts are improving every day, with even soy-free varieties made with coconut milk!

3. Friendly Fats

At last, some good news: fats can be good for you, providing they’re minimally processed veggie fats such as canola, avocado and extra virgin olive oil. A healthy fat collection should include omega 3 fatty-acid staples like flax seed oil and hemp seed oil for heart and brain happiness (keeps skin and hair gorgeous too).

Unprocessed coconut oil is no longer a bad guy in the healthy fat scene. Enjoy unrefined coconut oil’s tropical fragrance in Indian curries or chocolate desserts.

4. Beyond the Pepper Shaker

Herbs and spices play a key role in delicious vegan cooking. Thyme and oregano are favorites in not just pasta sauce but also on potatoes or rubbed onto olive oil slathered flat bread.

Lemon pepper makes everything taste amazing, from popcorn to pumpkin soup. Look to traditional spice blends beyond our boarders, such as harissa, za’atar and Jamaican curry powder.

And no vegan pantry is complete without nutritional yeast! Nutritional yeast (not to be confused with Brewer’s yeast) lends a savory, full-bodied and dare say cheesy flavor when sprinkled on warm foods. It gravitates toward popcorn but it’s just at home sprinkled on pasta, rice, mashed potatoes or used to spike satisfying meatless gravy.

Photo by val’sphotos.

5. Did I Mention Vegetables?

Yeah, those. It’s surprising how many vegheads avoid the obvious. Veggies provide flavor, fiber, vitamins and even some protein! Old warhorses like broccoli become extraordinary when sautéed with olive oil, garlic and sprinkle of lemon.

Ban boiling altogether and embrace the wonders of roasting veggies instead (brushed with oil and herbs); string beans; carrots; Brussels sprouts and even cauliflower become mouthwatering. Don’t toss out that grill just because meat is off the menu: asparagus, eggplant, tomatoes and even pre-cooked potatoes love a good grilling.

6. Comfort & Convenience. Even Vegans Like That

There are days when the idea of cooking after an endless work day will make you cry. Vegan comfort foods, found in supermarkets or gourmet/natural markets everywhere, are here to stop those tears. Some favorites: “California” style veggie burgers made with whole grains, dairy-free ravioli, bean & veggie burritos, cheeseless pizzas, veggie rice bowls and pastas of all kinds.

Nothing in the ‘fridge except leftover rice or quinoa? A little oil, scallions and chopped veggies transform forgotten grain into great fried rice.

7. A Bowl of Fruit, Really

Fresh, seasonal fruit made readily available will make a difference in the quality of your snacking throughout the day. In the fall reach for local apples, pears and easy-to-peel Clementine oranges.

Summer brings boatloads of tender nectarines and plums. Bananas do their dance of deliciousness year-round. Keep your eyes peeled in the spring and early summer for those antioxidant-bursting berries like raspberries, strawberries and blueberries.

Photo by VeganWarrior.

8. Tofu, Tempeh, Seitan and You

Do not fear the soybean. Soy is an excellent, affordable and common source of high quality protein. The key is balance: alternate soy-based meals with those using beans or nuts. Tofu and tempeh (a tasty fermented soy food) are long-standing vegetarian favorites.

Seitan, made from wheat protein, is non-soy contender with a meat-like chewiness that’s dreamy grilled or pan-fried like a steak.

9. Come Fry with Me: Get the Gear

Still cooking with that burned non-stick pan from your college years? Do yourself a favor and splurge on a cast-iron skillet, a high-quality non-stick pan (not all are created equal!) and a lidded soup pot with a heavy base.

Quality utensils complete the picture; look for wooden and silicon long handled spoons, spatulas and tongs. And even if you never whip up a batch of vegan peanut butter oatmeal cookies with chocolate chips (and why not after eating all your vegetables?), good cookie sheets will prove essential for roasting and baking a variety of foods.

10. Hire a Guide

A guide could simply be a great cookbook (check your favorite online book purveyor for reader favorites) or spending time with your favorite vegan who loves to cook. The Internet is a virtual buffet of vegan recipes, so seek out blogs and websites that make your tummy rumble.

I’ve been baiting you with hearty vegan eats throughout this article, so if you’re hungry, ready to hit the kitchen and not sure where to start then it’s time to get yourself a guide!

Feature photo by jimbrickett. Photo above by bill barber (off flickr for a bit).

The part of Virginia Beach that matters is a box framed by four roads: Shore Drive and Laskin Road, which run east-west; and Pacific Avenue and Great Neck Road, which run north-south.

The sides of the box are all very distinct. Where Shore Drive meets Pacific is the apex of everything good. Where Great Neck intersects Laskin is the nadir of suburban commerce. Do not pay any attention to this “downtown Virginia Beach” – there is no such thing.

The morning of that day I rose early and drove up to the bookstore and took a table on the patio outside. It was Sunday, a day of change. The seven-day tourists of the south end were coming or going and I had a notebook and a similar intention to go somewhere.

By the end of July this was a recurring theme. I resolved to go into the bookstore and not leave until some tangible plan had been set into place. But then somebody whistled.

Photo by bill barber (off flickr for a bit).

“The hell you are,” Neal said. “Sky’s blue from top to bottom. No day for a bookstore.”

He was cradling his cuppajoe. He said it like that too—cuppajoe—real fast like the caffeine could speak.

We decided to check the waves and we drove off through the tree tunnel down Shore Drive. He was speeding and you don’t speed on Shore Drive—not in the Commonwealth—but there was nothing I could say. Lucky for him no police cars were tucked into the cubby holes of the State Park.

The roadside crosses passed unmentioned and we parked somewhere on the north end and decided to swim.

There were tiny little barrels spinning along the shoreline and we judged each other as we traded waves body surfing. It was small to the point that we had to coil like a spring and push off from the bottom into the face of the wave. Neal won out thanks to an odd rogue wave.

Photo by bill barber (off flickr for a bit).

“Where did that come from?”

He looked toward the mouth of the bay.

“A submarine,” he said.

I looked north and saw it. There was an aircraft carrier too.

When the contest was done we planed out on our backs and rolled with the waves. I knew it was coming. I felt it.

There was the same blue of the morning and the nothingness, and there was an old friend by your side and we would take bikes later through the Narrows and there would be drinks on the porch when the storms finally came and more old friends and all this would happen as it did every day only because it was assumed and never questioned, and thinking of it all, I knew—I knew as it came upon me that I was caught in that idle web for another year.

Maybe after fall, I thought. When the hurricanes have passed. That’s what I’ll do.

Feature photo by jackx. Photo above by Manu Manu.

Twinkling lights on the mammoth tree at Rockefeller Center. Impossibly intricate displays in department store windows. Lively performances at Radio City Music Hall.

Such holiday traditions have made December in New York City magical for decades. This year, also consider some equally special but lesser-known winter activities:

Dance at the Matzo Ball.

Forget sitting at home with Chinese food and a movie on Christmas Eve. Mix and mingle with Jewish singles at the Matzo Ball, now in its 21st year. Couples and gentiles are welcome too. Buy tickets before December 25.

Run into the New Year.

Welcome 2009 with a four-mile run through Central Park. Enjoy music and dancing beforehand, as well as a costume parade and contest. As you run, marvel at the fireworks overhead. This year there will be a special companion race run by more than 200 service members stationed in Al Asad, Iraq. Register by December 25.

Skate on fake ice.

Add a modern twist to a holiday favorite: skate on synthetic ice at the Natural History Museum’s Polar Rink. This artificial surface was designed to allow an ice-skating blade to glide smoothly. Because it requires no refrigeration and is recyclable, it’s also environmentally friendly. Open until February 28.

Ride into the subway’s past.

The Metropolitan Transit Authority offers riders entree to an earlier era every Sunday in December, when the Nostalgia Train runs on the V line between Queens Plaza and Second Avenue on Manhattan’s Lower East Side.

Photo by Marcin Wichary.

See the Christmas Story at the Cloisters.

The Cloisters, perched on a hill overlooking the Hudson River, is a recreated castle that serves as the medieval branch of the Metropolitan Museum of Art. It’s the perfect place to hear the seasonal music originally played in great European cathedrals.

On December 13 and 14, eight singers and five instrumentalists playing reproductions of medieval instruments will recount the events of Christmas. Tickets are available here.

Pick up unique last-minute gifts.

Located in the historic Brooklyn Masonic Temple, The Holiday Shops at Bryant Park, open every day, also offer unique merchandise from artists and designers.

Celebrate with zoo animals.

At the Wild Holiday Party at the Central Park Zoo, held every weekend in December, celebrate the holidays with polar bears and penguins. Watch as animals unwrap gifts their gifts–special treats such as fish and fruit, peanut butter and Cheerios.

Photo by Fantaz.

Take a bus tour of the holiday lights.

Roll past the crowds on an evening shuttle bus tour of the city’s spectacular holiday lights. Hop off to see the light show inside Grand Central, and cross the bridge to Brooklyn for sweeping Manhattan views.

Sing along with the Gay Men’s Chorus.

The critically acclaimed 200-man New York City Gay Men’s Chorus performs its annual Holiday Spectacular! at Carnegie Hall on Tuesday, December 9. They will dazzle you with a mix of classics and surprises.

Discover Little Italy.

As festive as Times Square or Fifth Avenue but with more manageable crowds, Little Italy is a must see during the holiday season. Not only are its streets draped with lights and decorations, but costumed carolers and weekly parades help spread the holiday cheer.