VIBIN

Summer...what better time of year. The stress-free period of every year with great weather and nothing but GOOD VIBES. Yes, that’s right, I said it. GOOD VIBES. Not sure how else to describe it. I’m sure everyone has their different reasons for their love of summer-whether it’s sleeping in until the sun is almost down again, or the freedom of staying up as late as you want every night with no consequences the next day, or maybe even just the fact of not having to attend school everyday. Sure, I can agree with some of these, but I definitely have my own reasons for my immense love of summer. Let's start off with the best: the beach! As cliche and mainstream as it may sound, yes, the beach has got to be an all time fav for me. As much as everyone loves to complain about terrible the state of Delaware is, the truth comes down to this: we are only about an hour and a half away from the coast. How great is that...states located in the middle of the country are lucky to even see a beach one time a year. Living so close to the beach, I definitely take it to my full advantage. Many of my days are spent soaking in the salty air burning to a crisp, only to repeat the same routine the next day. Hmmm...what’s next. Oh yeah. Driving with all of my windows down, sunroof open, blasting music at full volume. You may think, she is so weird. That is one of her favorite things about summer?? YES. Absolutely 100% yes. The feeling of driving down the interstate jamming to my music as the warm summer breeze is rustling through my hair is one of the happiest states of mind you can find me in. Something about the complete feeling of freedom and independence and bliss it provides me with has got to be one of my favorite feelings EVER. How could I forget? Nature. During the summer, 99.9% of all of my days consist of being outside soaking in all the good weather Delaware has to offer. Summer only comes once a year, and I absolutely take full advantage of that. Whether it’s going for run in my backyard through the windy woods of Rittenhouse Park, or running with a friend through White Clay Creek, nature provides me with one of the best feelings in the world and I cannot wait until I get to take advantage of these parks everyday. Not to mention, one park I recommend that everyone visits at some part of their summer is Cape Henlopen down at the beach. I love Cape Henlopen for many, many reasons: their trials provide a relaxing morning or evening run along the windy path located right next to the shore. Camping with your friends in a tent and waking up to the salty breezy ocean air is indescribable. Some people may claim summer is meant for sleeping in until 3:00, but definitely not for me. My favorite summer ritual is waking up at the crack of dawn and watching the sunrise over the rippling ocean. Once again, summer only comes once a year, what’s the point of wasting it away in your bed? These points only include some of my absolute favorite things summer has to offer and the days until I am soaking in the summer sun are slowly approaching closer and closer…..

The Most Glorious Time of the Year.....

PROM. A dreadful, cringeworthy topic. Aren’t you a girl? Shouldn't you love prom? Isn’t that the day you look forward to all year long? Spending over $500 on a dress, getting pampered all day with your hair and makeup done up???

Absolutely not.

If there were a bah humbug for prom season, I’m your girl. I guess I’m being a little dramatic. But don’t get me wrong, prom is just not for me. I’m all about feeling good about yourself and having a great night surrounded by great friends….but the stress and drama surrounding the season of prom I could definitely go without. Every year, there is some big scandal as to who is taking who to prom, or where everyone is getting pictures, or why is Bob sitting at Kendra’s table at dinner instead of Jessica’s???? It is just too much to keep up with….and don’t even get me started on the dresses. I’m sorry, but I am just not the type of girl who is into glitz and glam dresses, bejeweled and crystallized from neck to floor… it’s just not me. And what exactly is the point of spending more over $500 on ONE dress that you will be wearing for ONE night? Do you know how far $500 will get you purchasing far more other important things? I just think prom is hyped up so much more than it deserves to be. Sure, I mean I guess it's kinda worth the $100 ticket to see the kid in the back of your history class you hasn’t spoken a word all year bust a dance move out on the dance floor, but let's be honest… the food is always terrible and extremely disappointing, when have we ever been blessed with a good DJ, and what’s with the principle lurking over the dance floor watching you and your friend’s moves every second? For some girls, prom is the most memorable night of their whole high school career, but I really just think it’s a hyped up hoax that does not deserve the amount of attention it receives. It is pretty interesting to see everyone dressed up outside of school since we have been going to school with the same group of kids for almost 10 years now and I still rarely see any of them outside the school boundaries of our Industrial Park. Maybe I am being a little too harsh and critical, and maybe I should keep a more open mind about it, but every year I feel as though I get let down more and more. $500 for a dress? $100 ticket for soggy vegetables and chewy rubbery grilled chicken that causes my jaw to ache? Being watched like a hawk while you're dancing by the principle of your school? Listening to outdated music all night because we never hire the right DJ? I think I’m good.

How could I forget! Promposals…. The embarrassing cliche action of a male asking a female to prom in a cheesy, queasy way that makes everyone watching cringe in awkwardness. Wow! So cute! A boy bringing a girl a stuffed animal bear with a matching poster “I couldn’t BEAR prom without you…” How original and unique! Gotta love prom season, am I right...not.

Shake Up Your Wake Up!

When asking what people normally have for breakfast, an alarming amount of people usually say, “oh, who has time for breakfast?!?” or the occasional “I’m not even that hungry when I wake up”. I mean, everyone has heard that breakfast is the most important meal of the day...and they aren’t lying. Breakfast provides your body and brain with fuel after an overnight fast. (hence, the name) Without breakfast, it is equivalent to running on empty, like trying to start a car with no oil. Our bodies need essential nutrients (calcium, iron, vitamins, proteins, fiber) early in the day, to keep your body feeling great the rest of the day. So if you are guilty of the lame generic basic excuse that you ‘don’t have time to eat breakfast’, how about you set your alarm clock 15 minutes earlier...your body can thank me later. Breakfast is necessary for the brain as well, it needs energy in order to function properly!! It has been scientifically proven that those who eat breakfast are more physically active throughout the day compared to those who don't. Research has indicated that breakfast may even enhance memory, attention, the speed of processing information, reasoning, creativity, learning, and verbal abilities. So, yes, roll your eyes all you want...but breakfast is the most important meal!!

GO GREEN

Every year, the Chicago Journeymen Plumbers Union take on the Chicago River for their annual green-tinting event, as they pour loads of green dye into the waters to celebrate St. Patrick’s Day every year. Every year, the Windy City celebrates their annual green dyeing of the Chicago River as thousands of people dressed in their celebratory green gather for holiday festivities, including a parade and Irish-themed food and drinks offered by a slew of different vendors along the Riverwalk, with the bagpipes ringing throughout the town. A boat drops the dye into the water every year, and don’t worry: it’s completely environmentally safe. This tradition in Chicago has been going on ever since 1961 and is a yearly event that people from all over the nation travel to see firsthand. So hey, if you’re looking for a festive way to celebrate the holiday and escape from the drunken college student infested streets of Newark, book your plane ticket to the Windy City today!!

http://chicagoist.com/2016/03/15/video_a_time-lapse_of_the_chicago_r.php

Namaste

Various workout fads come and go as society changes, but no other exercise program has been as long enduring as yoga has. (staying around for over 5,000 years now). Yoga not only burns calories and tones muscles, but provides as a total mind-body workout that combines both strengthening and stretching, with deep breathing/meditation/relaxation. Yoga mainly works on your core, arms, legs, glutes, back, not to mention your mind as well. Here listed are a few different forms of yoga and a brief description of what it is:

• Hatha. The form most often associated with yoga, it combines a series of basic movements with breathing.
• Vinyasa. A series of poses that flow smoothly into one another.
• Power. A faster, higher-intensity practice that builds muscle.
• Ashtanga. A series of poses, combined with a special breathing technique.
• Bikram. Also known as "hot yoga," it's a series of 26 challenging poses performed in a room heated to a high temperature.
• Iyengar. A type of yoga that uses props like blocks, straps, and chairs to help you move your body into the proper alignment.

Yoga is great for beginners, and you should never feel like it’s too late to join now. People of all ages and various fitness levels can do the most basic yoga poses and stretches, so don’t feel intimidated. Yoga can also take place indoor or outdoor, adding to the many benefits of this workout. One local place you can join to participate in yoga in the Newark area, includes a place by the name of ‘Empowered Yoga’, located in the Newark Shopping Center on main street.

Last Child in the Woods

For my AP Environmental class, we were encouraged to read books regarding the relationship between kids in today's society and cellphone use, describing how this impacts their connection towards nature as well. In today’s day and age, everyone know that technology is improving and increasing in popularity by a ridiculous amount. Technology rules our lives: for the most part, everything we do is dependent on our cellphones. The terrible thing is, this is starting at a very young age for kids. Kids are now getting iPhones and Instagrams and Twitters at age 7, when I didn’t even own a flip phone at that age. The early exposure to technology is having a detrimental effect on these kids which Richard Louv emphasizes in his novel, “Last Child in the Woods”. His novel focuses on the staggering divide between the outdoors and children, linking the extreme lack of nature in the lives of today’s wired generation to disturbing childhood trends which include obesity, attention disorders, and depression at surprisingly lower and lower ages. Louv refers to this national epidemic as nature-deficit, the phenomenon of children spending less levels outdoors, which results in a wide range of behavioral problems. Louv brings together a growing body of research that suggest exposure to nature is essential for a healthy childhood development, not to include physical and emotional health of children and adults. He offers practical solutions and simple ways we can fix to heal the broken bond regarding children and lack of nature. This was a great read and extremely informative, I definitely recommend it to anyone interested learning about these topics.

The Best of the Best

Running is unlike any other sport out there. There is no field/indoor court/equipment involved. (of course a nice pair of sneaks of course). Running is not weather dependent, and does not require much when you really think about it. A few things are appreciated when running in the outdoors: temperate climate; abundant routes, tracks, and trails; vibrant local running and racing scene; etc. Recently, there was a poll of U.S. cities rich in these qualities and granted the top 15 best cities to run in the United States:  

1. San Fran, CA
2. Seattle, WA
3. Boston, MA
4. San Diego, CA
5. Washington DC
6. Portland, OR
7. Minneapolis, MN
8. New York, NY
9. Omaha, NE
10. Denver, CO
11. Chicago, IL
12. Madison, WI
13. Colorado Springs, CO
14. San Jose, CA
15. Los Angeles, CA

The Law

Disclaimer: Normally, I am not much of a history/economic/court case fan who gets interested in that sort of stuff...however, in my Law and Economics class, we are reviewing various court cases that have been addressed in the Supreme Court. One of the cases I found to be extremely interesting was Grutter v. Bollinger held in 2003. This was a landmark case in which the US Supreme Court upheld the affirmative action admissions policy of the University of Michigan Law School. Basically, Barbara Grutter was a women living in Michigan, possessing a 3.8 GPA and fairly high test scores. She was not accepted into the University of Michigan, despite her high qualifications. Grutter filed an injunction against the University in 2007, claiming that minority candidates who possess worse academic records and qualifications are accepted solely due to their race or ethnicity. She believed the school accepted minority candidates over her, even though the individuals had received worse grades than her. The United States Supreme Court ruled in favor of the University of Michigan, saying there was no way to prove that the school accepted or preferred candidates based on their race or ethnicity. As this is the time of year the senior class is hearing back from colleges they applied to, I thought this court case was extremely interesting and very relatable. What if someone I was close to had a high GPA, great test scores, great qualifications, participated in out of school activities, but was declined to their top choice of University of Delaware solely because they are a caucasian Delaware resident. But, someone who did not work as hard as them in highschool and fooled around was accepted because they are qualified due to their ethnicity and out of state admission. Something to think about....

bón appetite!

Over the weekend, I was in the cooking mood so I decided to whip up a delicious healthy Sunday night dinner for my family. Aside from how great they taste, this meal is super healthy, easy to make, and can be prepared in advance and baked a day or even two later. Peppers has a high water content, making them low in calories. So, once you stuff it with some flavorful veggies and the protein rich superfood quinoa, topped with just a bit of cheese and avocado, you’ve got an amazing healthy meal. It is a rather light dish, so my family served it with a nice big salad, but you could substitute that for soup, orzo salad, etc. instead. Below, I added some pictures of the final product as well as all the ingredients necessary to make this delicious dish!! ENJOY :)

• 1 tablespoon extra-virgin olive oil, plus more for oiling the pan
• 1 red onion, chopped
• 1/2 pound sliced mushrooms
• 1 cup chopped carrots
• 7 bell peppers, 1 cored, seeded and chopped; tops removed and reserved from remaining 6 then cored and seeded
• 1/2 cup chopped parsley
• 1/4 pound baby spinach
• 1 1/2 teaspoon ground cinnamon
• 3/4 teaspoon ground cumin
• 1 cup uncooked quinoa, rinsed and cooked according to package directions 1/4 teaspoon fine sea salt
• 1/2 cup roasted cashews
• 1/4 teaspoon ground black pepper
  
  
  
  
  
  

Race to the After Party

As I officially signed up for my first half marathon (!!!), I was browsing through a magazine my family gets a weekly subscription to, “Runner’s World”. From shoes, running attire, training, nutrition, street style, reviews, or just about anything else you can possibly imagine, this magazine has got it all. Anyway, quite ironically, the article I was intrigued by was a ‘Races and Places’ article, listing and describing food and beverage themed races to elevate one’s refueling fare post half marathon, ranging from chocolates to burritos to bourbon. Basically, the article describes the location where the race is held, the features you will encounter while running, and the treats you receive after you finish the race. Here are my top 3 favorites I am definitely interested in for 2017:

1. MiddleBury Maple Run

• Middlebury, Vermont
• Running views of the Adirondacks to the West and the Green Mountains to the East
• Finish the race with three fluffy pancakes topped with the state’s most famous export (generously poured on top of your hotcakes)

2. The Louisiana Half Marathon

• Baton Rouge, Louisiana
• Running views of local neighborhoods lined with oak trees and plantation-styled homes, LSU campus, and cypress-shaded paths along the Mississippi
• Finish the race with a wristband good for six servings of Cajun grub from 24 local restaurants (including jambalaya, gumbo, shrimp, as well as a vegan village with plant based greens)

3. Mountain Chile Cha Cha Half Marathon

• Pagosa Springs, Colorado
• Running views of private land on the Colorado-New Mexico border
• Finish the race with a bean breakfast burrito, stuffed with green chilies

You are the Peanut Butter to my Jelly

January 24th, 2017: National Peanut Butter Day. That's right, my blog is revolving around peanut butter this this week. Give me a break, who doesn't love this protein and potassium packed snack. For sure, crunchy peanut butter is one of my favorite foods EVER. It's a healthy addition to any fruit or veggie, serving as an extremely nutritious fat which was actually proven to decrease the risk of heart disease and diabetes. So not only are you indulging in this nutty goodness, but it also offers proactive health benefits that are essential to your body. So cheers, here's to the week of peanut butter....and next time you dip your finger in that jar when Mom and Dad aren't looking, remember the majestical day of January 24th. Here's a few go-to peanut butter snacks that you can indulge in, in remembrance of this great national holiday: 

-peanut butter and banana pancakes 

-peanut butter topped on apples with cinnamon 

-oatmeal blueberry cookie 

-peanut butter breakfast parfait 

-peanut butter, banana, strawberry quesadilla 

-chocolate peanut butter overnight oats 

-peanut butter banana muffins 

-peanut butter and carrots

-peanut butter and jelly pancakes

Organized for Life

Agendas. Everyone shuns the idea of them. When anyone hears about the use of agendas they automatically cringe and reject the idea. I know it sounds extremely corny, but agendas are a fantastic way of staying organized and on top of everything you need to accomplish for the day. Whether it's jotting down a list of homework you have to finish for the night, or logging what you have ate all day long, or even outlining your plans for the day hour by hour, agendas are a fantastic way of creating a balanced schedule and providing you with an organized and neat outline. Before this year, I was never much of an agenda user. I was one of the haters of agendas, similar to 95% of our population. Usually, I would write in my school agenda for the first two weeks of school and never will open it again for the rest of the year. However, this year I kept up with keeping organized and got used to writing down the work I needed to complete every night in addition to all my errands/plans I had during the week and weekends. Eventually, it became a hobby. Decorating and doodling in my agenda is one of my favorite pastimes and not only does it allow me to be extremely creative, but it keeps me more organized and neat than I have in my entire life. Contrary to popular belief, school agendas are NOT the only type of agenda you are limited to!!!!! Lots of people think they are ugly and too small, therefore providing no purpose. I recently bought a 2017 agenda and it has vibrant colorful images, patterns, quotes, stickers, mantras, and so much more!!!! The world of agendas is limitless if you just surf the wonderful web!!! Once you ditch the fear of being called a geek by your peers and get past the embarrassment of purchasing a agenda, you will soon understand my germinated love for agendas. Okay my nerd rant revolving around agendas is now over....go buy an agenda 

Drop Those Fries and Move Those Thighs!

When staying fit and healthy, nutritionists claim that a majority of our problems derive from the kitchen: eating junk with no nutritional value. When most people think of eating healthy, they shun the idea of unappetizing snacks and meals. However, this is not how it always has to be. Eating healthy does not mean you have to eat spinach and kale for breakfast lunch and dinner everyday. There are so many healthy alternatives that are just as delicious as other foods that contain the higher levels of sodium, sugars, etc. Healthy eating is not always nasty! There are so many delicious foods out there that can substitute others in hopes to live a much fit and healthier lifestyle. I have included a few ideas for meals that I personally love that you one eat in delight without groaning about the woes of healthy eating-

BREAKFAST:
-whole wheat bread toasted with avocado, pepper, scrambled eggs
-greek yogurt with granola, fruit, honey
-fruit smoothies
-scrambled eggs with peppers, onions, mushrooms, broccoli, spinach
-oatmeal with dried cranberries, raisins
-oatmeal with peanut butter topped with sliced bananas

LUNCH:
-turkey and lettuce roll ups
-edamame salad
-grilled chicken salad
-tuna fish
-hummus and veggies
-trial mix
-celery and peanut butter

DINNER:
-salmon with green beans
-shrimp and broccoli
-grilled chicken and rice
-chicken and veggie kabobs
-vegetable soup
-turkey and cranberries

Feeling Fruity? REFUEL

You pounded the pavement, furiously pedaled up that steep hill, and squatted until you felt the burn. It is time for a refuel. After I get done working out, most of the time I am absolutely starving. Not only this, but I want to replenish all of the muscles I just recently fatigued. Smoothies are a GREAT way of refreshing your body and quenching your appetite as well. They are extremely easy to make and digest, and offer a very simple way to get the protein you need to build muscle. Your body needs carbs to restore the glycogen that was burned during exercise. Plus, everyone knows that your workout is not completely finished until you eat. In order to do blend a perfect post-run/workout smoothie, you should aim for around 15-20 grams of protein. If you like veggies, start with a foundation of greens, and then add fruits, as well as a protein source. (plain yogurt, Greek yogurt, protein powder, etc) and lastly a liquid. (coconut water, juice, almond milk). Don’t forget garnishes as well! One of my favorites is chia seeds! Drink within 30-60 minutes after you are done your workout to restore energy and repair muscle damage. Here are a few smoothies that you can throw together and blend after you are finished getting your workout in!!

Cran-Beet Crusher:

•  Serves: 1
• ½ cup of fresh or frozen cranberries
• ½ md beet (raw or roasted)
• 1 small peeled cucumber
• -1 celery stalk
• 1 cup of kale
• -1 orange cup fresh squeezed orange juice
• -2 tsp raw honey

NUTRITION: 332 cal, 18g protein, 53g carb, 0g fiber, 34 g sugars, 8g fat, 105 mg sodium

Berry Blast Smoothie

• Serves 1
• 1 scoop vanilla soy protein
• 8 oz low fat milk
• ½ frozen banana
• ¾ cup frozen mixed berries

NUTRITION: 368 calories, 20g protein, 56g carb, 5g fiber, 42g sugars, 4g fat, 1.5g fat

Mango-Go-Go

• Serves 1
• 2 cups spinach
• 1 cup frozen mango
• ½ cup baby carrots
• ½ cup coconut water
• ¼ cup orange juice
• 2 mandarin oranges peeled
• ½ cup plain yogurt

NUTRITION: 364 calories, 12g protein, 12g fiber, 62g sugar, 2.5g fat

Eat Your Wheaties

• Serves 1
• 2 cups spinach
• 1 cup frozen peaches
• ½ cup fresh banana
• ½ cup raw zucchini
• ¾ cup coconut water
• ½ cup plain yogurt
• 2 tbsp wheat germ

NUTRITION: 312 calories, 15g protein, 60g carb, 11g fiber, 37g sugar, 4g fat