Ruffled Feathers

Get Fit: Easter Leftovers

2013-04-05T09:00:00.000-04:00

Did you think it was cute to dye two dozen hard boiled eggs for everyone in your family? I know, so did I. Now, though, I am stuck with two boxes of hard boiled eggs that I need to get creative with in the kitchen. Here are some ideas, so that you can get creative, too!

Mix Salad with Vinaigrette (Makes:1 Serving)
Mix up fresh spring mix with some baby spinach, and toss with a light, balsamic vinaigrette dressing. Chop up two hard-boiled eggs and mix them in, for an easy, quick and healthy lunch for home or to bring to work.

Egg Salad on Whole Wheat Bread (Makes: 1 Serving)
Chop up two hard-boiled eggs, mix in one tablespoon of low-fat mayo, two teaspoons of Dijon mustard, fresh ground pepper to taste, two tablespoons of celery and one teaspoon of minced green onions (optional).

Top the finished egg salad on two pieces of whole wheat bread, or eat it alone with a side of baked wheat pita chips.

Cobb Egg Salad (Makes: 4 Servings)
Combine three tablesppons nonfat plain yogurt, three tablespoons low-fat mayo, 1/4 teaspoon garlic powder, 1/4 teaspoon fresh ground pepper and a dash of salt. Halve eight hard-boiled eggs and discard 4 of the yolks (or save for another recipe). Add all egg whites and the remaining four yolks to the bowl and mash. Gently stir in one cubed ripe avocado, two slices of turkey bacon (cooked & crumbled) and 1/4 cup blue cheese.

Serve on a toasted whole wheat bun, open-faced. It's perfect for having the ladies over for a Saturday lunch!

Healthier Deviled Eggs (Makes: 24 Servings)
Halve 12 hard-boiled eggs lengthwise and gently remove the yolks. Place 16 yolk halves in a mixer (discard the remaining 8, or use for another recipe), add 1/3 cup nonfat cottage cheese, 1/4 cup low-fat mayo, 3 tablespoons of green onions, 1 tablespoon of sweet relish, 2 teaspoons of mustard and a pinch of salt. Mix until smooth.

Spoon yolk mixture into each egg white half and sprinkle with paprika (optional). Perfect if you have another get together or party in the next week after Easter!

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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Down to the Basics: Wine Tasting

2013-04-04T15:10:00.000-04:00

My visit to a winery last weekend was a true success!

Want to truly feel like a grown up? Go on a wine tasting with a group of girlfriends! Now that we are beyond the days of drinking whatever wine comes our way, we should at least be aware of the basics of wine tasting.

Learning how to taste wine in the correct way, with a strong focus on the smell and unique taste, will help you feel like a pro in no time. Here are some skills to brush up on before your first visit to a winery.

Color & Clarity
Yes, just like a diamond you need to check the color and clarity of your wine, too! Pour yourself a glass of wine and tilt the glass away from you and put a piece of white paper or napkin behind it. If it's a white wine, ask yourself: does it look clear, yellow, green or golden? If it's a red wine, is the color more maroon, purple, deep red or a tad brownish?

Smell
Sniffing a good glass of wine is vital for truly tasting it. Swirl your glass of wine (now you really look like a pro!) for at least 10 seconds and take a good whiff. What does it smell like? Oak, berries, flowers or citrus? How a glass of wine smells indicates its true quality and unique characteristics.

Taste
Finally! Start with a small sip and swoosh it around in your mouth. First, you will get the initial taste impression with four major components: alcohol content, tannin levels, acidity and residual sugar. These meld together and help your recognize if the wine is light, sweet or dry, and some unique flavors it has. After the initial flavor, you may begin to taste more flavors that build up on one another, like various fruity or bitter flavors. Finally, after swallowing the wine, what is the aftertaste like? Basically do you like it and want to have another sip? Well, of course you do.

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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Get Fit: Spice Up Your Life

2013-03-29T11:30:00.000-04:00

You may not be a fan of adding many spices into your daily dishes, but you will probably change your mind after learning the many health benefits that they have. By adding a dash here and a pinch there, your body becomes a disease-fighting machine. You don't need to be a master chef to use some of these spices, and you really only need to add a little bit to take full advantage of their benefits.

Oregano
One teaspoon of this magical spice contains six micro-grams of vitamin k, which helps to keep your bones healthy and strong. It also contains the same amount of antioxidants as three cups of spinach! Try adding some oregano into any of your Italian dishes, homemade salad dressing or to spice up a can of boring soup.

Rosemary
When you are grilling your steaks in the summer, the high heat actually produces harmful radicals called heterocyclic amines which can cause cancer. If you marinate your meats in a rosemary mixture before cooking, the fighting spice can prevent the formation of these radicals by as much as 84 percent. Try mixing equal parts of rosemary, garlic and pepper and rub directly onto your chicken or steak before grilling it. Yum!

Cayenne Pepper
Not only does cayenne pepper heat up your body, but it also fires up your metabolism and helps you to burn a ton of extra calories. Using this spice helps you to stay fuller longer and eat less at your next meal. Add a dash of cayenne pepper onto sliced potatoes with a drizzle of olive oil before putting them in the oven or wrapped in foil on the grill.

Cumin
One tablespoon of these seeds provides your body with 22 percent of your daily iron requirement, helping to build your immune system and keeping you energized. Try sauteing these in a pan for a few minutes then add some fresh squash for a delicious, disease-fighting side dish.

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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Editor's Letter: Pretty Amazing Stuff

2013-03-29T09:00:00.000-04:00

It's been some time, Feather Girls. I know. I've been slacking on the weekly addresses, but I think we can all agree that a twenty-something life is so full of twists and turns that you'd be hard-pressed to keep up.

Since we've last talked, I turned 24 years old. You may remember how old I felt when I hit the big 2-3, but I didn't really feel that way this year. I just thought about all I've accomplished in such a short time on this Earth. And I prayed that I can add to those accomplishments by the time I turn 25.

Speaking of accomplishments, one of our former interns is now working for Seventeen. (Way to go, girl!) She asked me to help get the word about regarding their Pretty Amazing Contest. If you've done something amazing, you could be on the cover of Seventeen and win $10,000, amongst other prizes. You just need to submit an essay telling the magazine why you are pretty amazing. And, let's face it, what Feather Girl isn't? You can find out more about the contest here: http://seventeen.com/PrettyAmazing.

If you feel so inclined, leave a comment here telling me why you're pretty amazing. (I'll try to put in a good word for you.)

Brianti Downing is the Editor-in-Chief of Feather Magazine. You can read her personal blog and follow her on Twitter.

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Treat Yourself: Homemade Face Mask

2013-03-27T09:00:00.000-04:00

(image via skinwerein.com)

After a long, stressful week at the office, there is nothing better than treating yourself to a nice day at the spa. And, it's even better when you don't even need to leave your home. Making a homemade face mask not only saves you money, but you can customize it anyway you want depending on your skin type. You go on Pinterest and find boards and boards filled with different face masks recipes with all-natural ingredients that you will find right in your kitchen. Here is a breakdown of some ingredients you could use and why you should use them.

Apples: This fruit is filled with collagen, keeping your skin tight and fresh-looking. You could also use applesauce.

Avocado: Avocados contains vitamins A, C, E and K, all which help to improve the overall health of your skin and give you a refreshing glow.

Bananas: Bananas contain immune-building antioxidants, healthy potassium and vitamins to help restore your skin's natural collagen.

Cucumbers: Cucumbers are a source of silica, a trace mineral that holds your connective tissue together. These veggies are perfect in a homemade mask made for oily skin.

Honey: Honey has a natural astringent quality that helps to tighten up your pores and keep bacteria and dirt out. It also helps to keep your face moisturized.

Oatmeal: Oatmeal contains 18 different amino acids which help to rebuild tissue and promote healthy healing. It is also hypoallergenic and a humectant (holds moisture) so it is perfect for a moisturizing face mask for sensitive skin.

Sugar: Sugar is the best all-natural face scrub you can find. Just add a little bit into any exfoliating face mask, but be careful not to scrub too hard.

Quick Apple-Honey Face Mask (Oily-Skin Mask)
1 apple- peeled & cut into thin slices
3 tablespoons of honey

Put them both in a blender, and blend until it's a smooth-paste consistency Leave it only for at least 15 minutes and wash it off with warm water. Your face will feel amazing after!

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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Victoria Secret Angels: More Than Beats The Eye?

2013-03-26T10:00:00.000-04:00

Staring into the camera with her piercing blue eyes, the stunning Victoria Secret angel Adriana Lima admits that she wanted to be a doctor all her life. Now, cue the dramatic silence because, realistically, this is a woman who walks in underwear for a living.

Blame it on Regina George from Mean Girls or society in general, but our stereotypical image of a pretty girl includes one that is mean, conceited and of course, stupid. Suffice to say, our perception of beauty is seriously distorted. Low and behold, though, the Victoria Secret angels have created a new image of beauty. And no, it’s not just because they can rock lingerie like no other woman can. Rather, it’s their ability to banish negative stereotypes and prove that there certainly is more than beats the eye with these beautiful angels.

The image of Victoria Secret has always been rooted in being “healthy and muscular.” It even states so in their contract. But in April 2011, a frenzy of backlash pitted against Candice Swanepoel for appearing too skinny during a publicity event. Years ago, if you tuned into the annual Victoria Secret Fashion Show, you would see the famous curves of their former models Tyra Banks, Gisele and Naomi Campbell. Candice blamed travelling for her shrinking body, but took to the rumours by telling People magazine, “I am healthy and happy. I’m heartened to know how much everyone cares about me, but in this case, everything is normal and good.”

Despite the negative comments regarding the models being too skinny, almost all of them are passionate about health and fitness. Adriana Lima kick-boxes every single day, while Miranda Kerr lives a healthy balanced lifestyle of practicing yoga and Pilates. She also swears by the 80% healthy, 20% indulgent diet and admits to loving a plate of greasy French fries.

The models are beautiful and smart, which is an unlikely mix to most people, but Australian-beauty Miranda Kerr has helped diminish that stigma. In her first novel, Treasure Yourself, a self-help book for female teenagers, she revealed that she knew the importance of attaining an education and even furthered that belief by getting a degree in Nutrition. She has also put her stardom to good use through her charitable work such as Wildlife Warriors Worldwide, Children International and Earth Hour.

Their true humbleness comes from their upbringing and history with bullying. Most of them even considered themselves “ugly ducklings” growing up. Rosie Huntington-Whitley can be the first to admit to the torture she endured throughout high school. In an interview with television host Chelsea Handler, she said she was bullied “constantly” because of her full lips. “I always said, ‘they’ll make me money one way or another.’” Flash-forward to today and they’re one of her most envied features.

So, like most happily-ever-afters, each of the Victoria Secret angels endured trials, tribulations and wicked witches along the way. A few of them may have once been called ugly, gangly or stupid, but they have surpassed it all. Big time.

So bullies, look who’s laughing now.

Get Fit: Workout Wardrobe Upgrade

2013-03-22T09:00:00.000-04:00

Do you throw on any old thing and head to the gym? Those pair of old baggy sweatpants may be interfering with your workout. Its important to wear gym clothes that are tight-fitting and light, so that you can move around easily while you are working out. Not to mention a few new pieces for your workout wardrobe will you give you that extra bit of confidence to push a little harder.

Shirts
Find shirts that are made of a material that are meant to keep dry during a workout. The shirts should be light and tight enough, so they don't ride up while you are laying down doing crunches. Try something like Old Navy's Active GoDRY Tanks, which are made of a jersey-like material that wicks away moisture for peak-performance at the gym.

Pants
Just like your shirts, find pants that are also made of a material that is lighter and better for sweating hard during a tough workout. Yoga pants or leggings are a good choice. Try something like Aerie's Slim Gym Yoga Crossover Skinny Pant, which are light, stretchy and perfect for exercising in.

Bras
There is nothing worse than running in anything other than a good sports bra. Without the proper support, your chest can be a huge distraction when you are trying to do cardio. Find something that is appropriate for your chest size. Victoria's Secret has a wide variety of sports bras in their VSX Sport line.

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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To Do: Spring Closet Clean-Out

2013-03-19T09:00:00.000-04:00

It's that time of year again! The weather is getting warmer and your closet is starting to look a tad stale; you only see out-of-season clothes that don't fit you anymore. Before you start buying into new trends for the upcoming warmer seasons, check and see what you can get rid of first. I know it can be hard to let go of your beloved clothes, but here are some ways to know if it's time to finally say goodbye.

My closet clean-out project turned into 3 bags of unwanted
clothes to donate!

Is it falling apart?
When I clean out my closet every year, I have kept the same sweater that has a handful of sewn-up holes because it used to be one of my favorites. This year, I finally decided that I needed to let it go. If you have any pieces in your closet that have holes or just look old and ratty, it may be time to get rid of them and replace it with something new.

Does it fit you?
Is that shirt too short or are those jeans way too tight? It may have been okay when you were in high school, but now, as a woman in your 20s, it's time to buy clothes that are more tailored to your body. Not to mention, you may need clothes that you can wear at the office and out on the weekends.

Is it too old?
Are you keeping a pair of jeans from high school because you are proud that they still fit you? Believe me you're not the only one, but maybe it's time to let them go, too. If you have clothes that are way outdated, or you know it won't ever be in style again, it's also time to get rid of them. I like to go by the three year rule for everyday clothing; if you have had something for more than three years, it's time to consider replacing it.

Once you get all your unwanted clothes together, think about what you want to do with them. You can donate them to a thrift store or an organization like the Purple Heart. You can also try trading them in at a Plato's Closet for extra cash or selling them on Threadflip. Now your closet will have more room for the new spring pieces you pick up!

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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Pretty Little Liars: Why Alison May Not Be Dead

2013-03-18T09:00:00.000-04:00

If you're not up to date on "Pretty Little Liars," there could be some spoilers for you. But this is mostly just speculation on my part. Along with a little hope for an insane twist.

It's almost time for the Pretty Little Liars finale. Basically, it's a moment we both look forward to and never want to come. I don't know who the red coat is, but I have a few theories. One of them being the totally, insanely, ridiculously out there one—Ali's not dead. Why I think that is a little complicated, but also a little mind-blowing.

Ali is a twin. (Yep, you read the right.) In the book series, the girl who everyone thinks is Alison DiLaurentis turns out to be her twin sister, Courtney. She doesn't live with the family due to mental issues. A sore point with the family is that she'd pretend to be Alison all the time. She's actually the one who befriended the four Liars we know and love, dumping a friend Alison thought was more suited to who she was. The night the girls spent in the barn, they were actually with Courtney, who was killed that evening by Alison as revenge for ruining her perfect life. Ali then goes into hiding.

We actually get a few peeks at this during the first Halloween episode. Ali tells a scary story about one twin killing another, which is either foreshadowing of the events to come by Alison, if it really was her at the time, or fear of the future by Courtney. It's hard to tell which twin it may have been. Also, if you look closely in a scene where Jason goes into Ali's room, you'll see a photo on the wall of him and his twin sisters!

One thing we know for sure is that the TV series is not the same as the book series. So, the red jacket could be Alison. Or it could be Courtney. Or it could be just about anyone else in Rosewood, since there's no way anyone can be trusted.

I guess we'll find out together during our Pretty Little Liars live tweet from @feather_mag tomorrow night at 8 p.m. EST.

Do you think Ali's dead? And who do you think the "red coat" really is?

Get Fit: Benefits of Exercise

2013-03-14T09:35:00.000-04:00

(image via Guardian)

Obviously, you know the main benefit of exercising: getting in shape and looking good in your favorite pair of skinny jeans. But, did you know that there are other benefits that don't all have to do with just your physical appearance. Check out the benefits below and they will give you a greater purpose to hop on that elliptical a few more times a week.

You'll be more productive at work.
Working out will help you use better time-management skills at the office, while having an improved frame of mind, resulting in a more productive work day. Exercising triggers the development of the chemical ATP, which is what your body uses as energy, giving you that extra push do even more mentally and physically. Raise and hot bod, here you come!

Your skin will be glowing.
All that sweating you do during a tough workout actually helps to unclog your pores and clear your face. Also, some studies have shown that exercise has been connected to reducing acne because it lowers testosterone hormones that been known to increase breakouts.

You'll be able to say NO.
Those workouts at the gym will actually help to improve your willpower. A quick high-intensity workout will help build up that self-control you need to refuse the brownie at the office party. Some studies have shown that exercising increases blood flow and oxygen to the part of the brain that helps moderate the use of self-control.

You'll reduce the risks of cancer.
Multiple studies have been done to show that with regular physical activity, you can significantly lower the risk of developing lung, breast and colon cancers. It's recommended to exercise at least 10 to 19 hours at week, but this includes all physical activity even light walking.

So put your favorite playlist on your iPod and head outside for a run. Working out has so many benefits, you have no excuse not to!

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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Productive Apps to Download

2013-03-12T00:06:00.000-04:00

(image via FitnessMagazine)

Like most of the population, you're on your smartphone for most of the day, whether you're tweeting, Facebook stalking, checking emails or sending texts. The problem is, none of these are really helping you become a more productive person. Download some of these apps, though, and your smartphone will help you become more organized and productive in all aspects of your life.

Checkmark- This app is a dream for me. It sets reminders based on time and location for all of the things you keep forgetting to do. Need to pick up your prescription from the pharmacy? Checkmark will remind you next time you are driving near it, so you can stop by.

Wunderlist- With this fancy app, you make tasks with reminders. But, you can also make sub-tasks to ensure you really don't miss anything. As a bonus, you can share your to-do lists with others to make group tasks even easier.

Streaks- Streaks is a motivational tool that shows you how long you are keeping up with your goals. Whether it be exercising, eating healthy or quitting a nasty habit, mark every accomplished goal on your Streaks calendar to keep track.

Summly- Too busy to catch up on the news? No worries, this app will summarize all the top stories from topics you choose from and it puts them all in one place.

Business Card Reader- Now you can stop losing business cards in the bottom of your purse and put them all in one organized place. All you need to do is scan the cards and they upload into your app and even sync with your address book.

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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Get Fit: Find Your Sole-Mate

2013-03-08T09:00:00.000-05:00

Nike Flex Experience Run (via Zappos)

Wearing the right pair of kicks for your workout is essential to avoid unnecessary post-workout pains and aches. Searching for the perfect pair can be a workout itself, though, especially with so many styles, colors and purposes. Let us help make the search for your sole-mate much easier!

For the Runner
The keys points to keep in mind when shopping for a running shoe is neutral cushioning and motion control. As a runner, when you get tired your form gets out-of-whack, so you will need even more protection and stability as your foot hits the ground. Try a sneaker like Nike Flex Experience Run shoe. It's lightweight, but built with an extra padded tongue and mid-foot panel for enhanced lock-down.

PUMA Voltaic 4 MT (via Zappos)

For the Group Class Member
Are you going to classes like aerobics, kick-boxing, spinning or Zumba? A good cross training shoe is perfect for these type of classes. Look for something that has a multi-purpose outsole with a durable and breathable upper midsole. They should also provide the right amount of cushioning, while also being lightweight and providing enough shock absorption. Try something like the PUMA Voltaic shoe, made to support your feet with a soft, stretchy collar and breathable mesh upper.

New Balance 850

For the Walker
You may not think you need specialized sneakers for just walking, but picking the best choice can still be difficult. Your feet may not have as much impact with the road, but you will still need to find the right support to help your entire body. A good walking shoe will have extra cushion in the heel, which hits the ground first when you are walking. Try something like the New Balance 850 which offers enough comfort while you walk.

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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Easy Weekday Recipe: Chicken Fajitas

2013-03-05T09:00:00.000-05:00

Looking for a quick and easy weeknight dinner? Well, you've come to the right place—chicken fajitas are delicious, healthy and make perfect leftovers for another night! I made them this past week and they were a huge hit with all of my friends! I changed the following recipe around a little bit, but I still used the basic directions to start with. If you want, you can use steak instead of chicken. And, if you're vegan, you can easily use a ton of veggies for a meatless alternative.

I served mine with Spanish rice and grilled asparagus!

Chicken Fajitas

Prep Time: 20 min plus marinating (1-4 hours prior to cooking)

Cook Time: 5 min

Makes: 6 servings

Each serving (1 fajita) is around 360 calories.

Ingredients:

4 tablespoons canola oil, divided

2 tablespoons lemon juice

1-1/2 teaspoons seasoned salt

1-1/2 teaspoons oregano

1 teaspoon garlic powder

1/2 teaspoon chili powder

1/2 teaspoon paprika

1-1/2 pounds boneless skinless chicken breast, cut into thin strips

1/2 medium sweet red pepper, julienned

1/2 medium green pepper, julienned

4 green onions, thinly sliced

1/2 cup chopped onion

6 flour tortillas (8 inches), warmed

Shredded cheese (any flavor you prefer), taco sauce, salsa, guacamole and sour cream (or whatever toppings you want!)

Directions:

In a large Ziploc bag, combine two tablespoons oil, lemon juice and seasonings; add the chicken. Seal and turn to coat; refrigerate for 1-4 hours. If you are cooking during the week, marinate the chicken before you leave for work. Marinating for longer won't hurt anything!

In a large skillet, saute peppers and onions in remaining oil until crisp or tender. Remove and keep warm.

Discard marinade. In the same skillet, cook chicken over medium-high heat for 5-6 minutes or until it's no longer pink. Return pepper mixture to pan; heat through.

Spoon filling down the center of tortillas; fold in half, and put cheese on top. Serve with taco sauce, salsa, guacamole, sour cream and whatever other toppings you want! Enjoy!

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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Go Girly: Incorporate Pink Into Your Wardrobe Again

2013-03-01T09:00:00.000-05:00

I don’t know about you, but I feel like the color pink has disappeared from my wardrobe over the years. Maybe it was the movie Legally Blonde or my preteen days of wearing nothing, I repeat, nothing but pink. Now that I’m all grown up, though, I think that having a touch of the chic color doesn't immediately portray me as an all-out-obsessed-with-pink girly girl. Instead, it gives my wardrobe a feminine touch that no girl should stray away from.

So ladies, let's make Audrey Hepburn proud and believe in pink again.

Take a glimpse at the photos below and take some notes on the classic ways to incorporate a touch of pink into your wardrobe.

All images via Pinterest

Sarah Kester is the Executive Editor for Feather Magazine. Follow her on Twitter, here.

A Pin A Day: Take The Pinterest Challenge

2013-02-28T10:00:00.000-05:00

Look similar? via Pinterest

As a self-confessed Pinterest addict, I was surprised to find that while I pin about a million things a day, I never truly go back and see what I pinned or what I could do with all those pins. This realization sparked an idea: I could do a pin challenge! Recently, we encouraged you to bring your Pinterest boards to life, but this time, how about a challenge? That’s right, a pin a day, whether its from your fitness, DIY or food board.

Want to join, Feather girls? Get out your workout gear and hot glue guns because here’s how.

Make a board specifically for the challenge:

As much as you love looking through all of your lovely pins, it’s going to be extremely time-consuming to constantly search, day after day, for the perfect pin to tackle. Instead, take the time to create a board specifically for your Pinterest challenge. You could even write in the textbox of each one, the day, specific goal and date accomplished.

Tackle the easy pins first:

Going all Martha Stewart-cray on your first day may not be the best idea, as it could seriously damper your confidence if you can’t accomplish anything. Opt for something light and easy in the beginning such as a recipe or workout routine. Move up in difficulty levels as you progress.

Document your progress:

What could be more fun than tracking your Pinterest progress with pictures? As you create something new each day, take a photo or write about it. You can post it on your blog, make a scrapbook or simply pin the photos on Pinterest for the entire world to see. Whatever you decide, relish in the excitement that you learned something new every day!

Sarah Kester is the Executive Editor for Feather Magazine. Follow her on Twitter, here.

Get Fit: Perfect Post Workout Snacks

2013-02-28T09:00:00.000-05:00

(image via family.go.com)

You know to always get a good amount of protein and energy before a workout, but remember it's just as important to get your fix post workout. Your body needs the mix of carbs and protein to build and repair muscle and recharge your energy. Although, you want to avoid coming home from the gym and rewarding yourself with a bag of chips.

Here are some ideas for perfect post-workout snacks. And the best part is? They're all under 150 calories!

A handful of baby carrots with two tablespoons of humus or low-fat ranch dressing

An apple with one tablespoon of peanut butter (my favorite!)

One low-fat (preferably organic) cheese stick and a handful of red grapes

One Greek Yogurt, any flavor

One banana with a handful of raw almonds

These are just some ideas to motivate you to snack healthy and smart after putting in a good workout at the gym. Mix and match these healthy snacks to find something that keeps you satisfied.

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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Editor's Letter: Save1 & Save Many

2013-02-26T12:20:00.003-05:00

I want to write a special post about Save1.com. When they approached us about working together, I was pleasantly surprised with the results of my research on the company.

This year, I really want encourage Feather Girls to become more involved in trying to save the world. Hey, I know it's not likely, but why can't we at least try? When you start trying, it's always best to go with something you usually take for granted, and even in my poorest times during college, I had food to eat.

I also had clothes in my closet, and I hate to think of how much change I could've made by purchasing them using Save1.com. All l had to do was use a coupon, which could've saved me from some penny-pinching days, to purchase something from one of my favorite stores. Then, Save1.com would've given me a portion of the commission they received from my sale to provide a meal for a hungry child through their Feeding Partners.

The Feeding Partners are all 501(c)(3) organizations that feed malnourished children around the globe. Some of the charities include Action Against Hunger, Feeding America and Project Peanut Butter.

Anytime I'm shopping online from now on, I will be doing it through Save1.com. The deals are a great incentive, but the act of helping people is what will keep me coming back to their site.

If you're on a tight budget, you can do your part by going to "like" their Facebook page, then a meal will be donated to a child.

You can also find Save1.com on Twitter, Pinterest and Google+.

This is a sponsored post for Save1.com. For more information on how we handle sponsored posts and your personal information, read our Disclaimer + Privacy Policy.

To find out more about Save1.com, read Feather's story on the company.

So You Want to Be A Novelist?

2013-02-26T10:00:00.000-05:00

The title should say it all, but now the question is: where the heck do I start?

Last week, in my university editing course, we had the pleasure of having a published author come speak with us. She shared with us, the ins and outs of novel preparation, writing, editing and publishing. I’m currently working on my second novel, while still editing the first one (I’m crazy, I know). Here, though, are some useful guidelines that should make the novel process much easier and the path to your dreams, that much quicker.

Preparation:

Create character profiles:

She suggested that you should know your characters extremely well. You need to know what makes them happy, sad or what makes them tick. Throughout your novel, you wouldn't want your main character to constantly change moods as if they’re bipolar (unless that’s what you’re going for). So before writing, take the time to write the character profiles to ensure you know exactly who your characters are going to be.

Do research:

If you’re writing a story about bicycles, you ought to know everything about bicycles. Nothing is worse than a very misinformed writer. Researching gives your novel credibility and it could be fun to take the time and learn something new.

Draw a map:

One of my favorite authors, Sarah Dessen, does this. She creates a map of the story setting such as the main characters home, the beach or the nearest club. By doing this, you can ensure that your story remains consistent. For instance, if you always write that a certain character enters their house from the right, you can refer to your map to ensure that you never confuse it in later chapters.

Writing:

Create a schedule:

Organization is key, so to help the writing process, create a schedule that will help you stick to your goals. Make sure to prioritize as well, so that you’re not feeling the pressure to balance your job and writing.

Set the same time every day:

The author who came in said that she wakes up every morning at 5:30 a.m. to write. We all looked at her as if she was crazy, but she assured us that it helps you create a habit. Eventually, she says, you will automatically be used to writing at that time every day.

Create a Goal:

Another tool is to create a timed goal, albeit long-term or short-term. Write down your goal and you can also leave reminders or motivational quotes around your house to make the goal more ingrained in your mind. I like to create a mock book cover with the words “New York Times Bestselling Author.” This way, I’m more attuned to actually accomplish that goal.

Editing/Publishing:

Become a self-editor:
I truly believe that in order to be a great editor, you have to be a great writer. And vise versa. Plus, it never hurts to become a great editor; it may even save you time and money.

Handle criticism well:

Just like in the modeling world, you need to have thick skin for the publishing world. Not everyone is going to love your book, but of course, most will. Celebrate the positive feedback and don't dwell on the negative. Take the criticism in stride and use it to produce even greater work. In the end, you'll be a happier, more sophisticated writer.

Happy writing, Feather girls!

Fight The Headache

2013-02-26T09:00:00.000-05:00

Headaches and migraines can be a weekly routine for some people. As young women, we feel the stress of life, including trying to get ahead at work, balancing a social life and managing finances. Your sleep suffers from this and unfortunately, so does your head.

Women are actually three times more likely than men to suffer from migraines and we are also more prone to tension headaches. To deal with this problem, it's important to find the cause of your throbbing and how to get actual relief.

(image via targetwoman.com)

Tension
This is the most common form of headaches and unfortunately, it's very easy for it to reoccur. It feels like a mild pressing or tightening pain in the forehead, temples or back of the head. Many times if you get someone (or yourself) to rub or put pressure on the two muscles on the back of your head, your aches will feel some relief. When you are sitting at your desk all day, pay attention to how your posture is. If you are constantly pulling your shoulders up and slouching forwards, try to relax your shoulders and focus on sitting up more straight. This way, those muscles don't get all cramped up, which is a main cause in your tension headache. Putting a heating pad on your neck or laying down in a warm bath can also help to relax those cramped muscles.

Sinus
Sometimes a tension headache and a sinus headache can feel pretty similar. A sinus headache will also give you pain and pressure around your eyes, cheeks and forehead, along with possible nasal congestion. You may also get a slight fever. If you notice any of these symptoms, make sure to make an appointment with your doctor right away. Your doctor will give you a prescription for antibiotics and recommend appropriate over-the-counter decongestants. Once you become less congested, the pressure will be relieved throughout your sinuses, and your headache should get better or go away completely.

Migraine
If you have ever had a migraine, you know how hard it can be to get through. A migraine feels like moderate to severe pain on one side of your forehead or in one temple that worsens with activity, which won't happen with a tension headache. You may also experience nausea, vomiting, sensitivity to light and sounds. If you get chronic migraines, make an appointment with your doctor and they may be able to prescribe a migraine medication to take when you feel one coming on, or a preventive medication to take everyday.

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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Get Fit: Training For A 5k

2013-02-22T09:00:00.000-05:00

(via The Color Run)

Never done a 5k before? Maybe it's something you have on your bucket list list. Well, it's time to take that goal and make it a reality. There are many marathons these days that are available in almost every city across the county. My personal goal is to do The Color Run; it isn't just a run, it's a huge party. You wear a white t-shirt and you get different blasts of colors thrown at you all throughout the race. When you get to the finish line, you look like a big box of crayons has exploded! Now the question is, how do I get myself to the finish line?

It's okay if you haven't been working out like a maniac for the last few months, putting the goal of a 5k on your calendar is the perfect motivational tool. This training schedule is meant for getting yourself ready for the race within seven weeks. Remember, you can incorporate more than this into your training schedule, just remember to give yourself two days of rest.

Week 1
Tuesday: 10 min walk/run combo
Thursday: 12 min walk/run
Weekend Day: 1 mile

Week 2
Tuesday: 15 min walk/run combo
Thursday: 17 min walk/run combo
Weekend Day: 1.5 miles

Week 3
Tuesday: 20 min walk/run combo
Thursday: 20 min walk/run
Weekend Day: 2 miles

Week 4
Tuesday: 20 min walk/run combo
Thursday: 20 min walk/run
Weekend Day: 2.5 miles

Week 5
Tuesday: 20 min walk/run combo
Thursday: 20 min walk/run
Weekend Day: 3 miles

Week 6
Tuesday: 20 min walk/run combo
Thursday: 20 min walk/run
Weekend Day: 3.5 miles

Week 7
Tuesday: 20 min walk/run combo
Thursday: 20 min walk/run
Weekend Day: Race

Source: Shape Magazine

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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The New "Diet"

2013-02-19T11:00:00.000-05:00

Take your time to eat this healthy, delicious meal.
(via Pinterest)

Although it may not seem like it, summer is just around the corner (yay!). As many of us are, you may be looking to hop on the latest diet trend to lose some pounds before you hit the beach. But, before you consider cutting out bread or sweets, reconsider what a diet actually is.

Follow these few steps and you will slowly learn that the new "diet" is a tad more realistic for everyone's lifestyle.

Figure out why you're hungry
Is your stomach actually rumbling? Make sure to always eat when your body is asking for it because it's unhealthy not to. But, if you are looking to eat because you are sad, bored or "rewarding" yourself, then reconsider; those are the times that you are eating unnecessary calories.

Forget the labels.
Sometimes we turn to unhealthy foods such as a bag of potato chips or a pint of ice cream, and it's all because we have mentally labeled them as 'bad, guilt-filled food.' We tend to overeat these items because we think of them as a naughty escape from our daily healthy diets. Try to view all foods as being equal and your new mindset will help you avoid overeating.

Take it slow.
You take awhile just to prepare your meal, so why are you gulping it down in ten minutes? Instead of inhaling your plate, sit down, relax and take at least 20 minutes to enjoy it. When you take your time eating, it gives your body time to receive the signals of being full and satisfied.

Use your senses.
Using all five senses when you eat will allow you to be more mindful, as well as take it slower. Stop eating without noticing things like the colors on your plate, smelling the aromas and listening and feeling the different textures of your dish as you eat it.

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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It's A Nail Party And You're Invited

2013-02-19T10:00:00.000-05:00

Say goodbye to the boring days of one-tone nail designs and say hello to one of the hottest new trends: a nail party.

You've probably heard of an arm party before—where you practically wear every bracelet and watch that you own; but what exactly is a nail party? Well, ladies, it's exactly how it sounds: funky, fun colours and designs on each and every one of your nails.

If you’re ready to join this trend, then check out these fabulous nail designs below and get ready to add a little spice and spunk to your life.

We’re Feather Magazine, so of course we had to include a photo of feather-themed nails. Although there is a patterned design here, you can still follow the theme of having different backdrops and designs for each and every nail.

This photo just screams nail party. It has two themes: pastel flowers and white pinstripes with pink nails. You could take this look up a notch by doing half pastel flowers and half pinstripes on each nail.

Start getting excited about spring with these pastel green and pink colours. Try swiping different strokes on certain nails such as down the middle or straight across, like the one above. Also, glue on jewels or studs to make the look even more eye-catching.

Sarah Kester is the Executive Editor for Feather Magazine. Follow her on Twitter, here.

Feather Girl DIY: Valentine's Day Bag

2013-02-15T09:00:00.000-05:00

Get into the spirit of Valentine's Day this week with this adorable DIY!

(via)

It's super easy, cute and crafty. Buy a plain linen or canvas bag (you can pick one up at Michael's) and cut out a heart-shaped stencil out of construction paper. Lay the stencil over the bag and, using the eraser end of a pencil, create tiny dots on the bag, following the stencil's outline. Use red, pink, purple—any color you like, and make a graduated color pattern by lessening the amount of paint on your dots as you continue up or down the stencil.

Carry around your Valentine's gifts or goodies in this makeshift handbag for the day. Try it out and don't forget to tweet us your creations @rufflings! Happy Valentine's Day to everyone!

Kristyn is a Life Blogger for Ruffled Feathers. You can read her personal blog and follow her on Twitter.

Get Fit: Healthy Valentine's Day Dinner

2013-02-14T09:00:00.000-05:00

(via Gimme Some Oven)

Valentine's Day is right around the corner, and you may be looking to make that special someone a candlelit dinner. If that special someone is your boyfriend, friend or just yourself, this recipe will be sure to please anyone!

Bonus: served over a bed of fresh veggies, your body will be thanking you for this recipe, too.

Hummus-Crusted Chicken

Prep Time: 10 minutes

Cook Time: 25 minutes

Makes: Four Servings (Perfect amount for lunch leftovers!)

Ingredients:

4 boneless, skinless chicken breasts
Salt and pepper
1 zucchini, chopped
1 yellow squash, chopped
1 medium onion, chopped
1 cup hummus
1 Tbsp. olive oil
2 lemons
1 tsp. smoked paprika or

Directions:

Preheat your oven to 450 degrees and prepare one large glass baking dish with cooking spray.
Season the chicken breasts with a generous amount of salt and pepper.
In a large mixing bowl, toss the zucchini, squash and onion with olive oil until everything is evenly coated.
Place all the vegetables on the bottom of the baking dish in one layer and lay the chicken breasts on top.
Coat each of the chicken breasts with hummus, so that the entire piece is covered. Squeeze one whole lemon over all of the chicken and vegetables. Sprinkle paprika over the whole dish.
Thinly slice the remaining lemon and place the slices in between the chicken and vegetables for added flavor.
Bake for 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Enjoy!

Source: Gimme Some Oven

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

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The Transition To The Twenty-Life

2013-02-13T10:00:00.000-05:00

Becoming a twenty-something is no easy feat. We may envision everything from career to love falling right into place; unfortunately, though, the “real world” doesn’t always work like that. Instead, it can be an overwhelming transition as we say goodbye to our care-free teenage years.

If you’re feeling a bit too overwhelmed, here are some tips to make the process of becoming a fabulous twenty-something that much easier.

Keep organized:

As your priorities shift onto your career, it can be a daunting experience to attempt balancing work and your personal life. To help keep your head above water, write a daily to-do list and keep a planner with you at all times. Once you write down everything, you can prioritize your schedule in order to keep everything balanced. Being organized is so important and trust me, crossing a completed task off your list feels ah-mazing.

Focus on future goals:

The twenty-life will most likely (and unfortunately) be filled with ongoing bills and maybe even a little debt. These are the years to work extra hard to ensure that you settle into your dream job. Take the time now to work toward your future goals; for instance, if your dream is to work at a magazine in New York City, then focus on becoming certified as a professional editor and work on attaining several online-magazine positions. All the hard work done now will benefit you in the future.

Most importantly, have fun:

Being a twenty-something is all about fun, too! These are the years to explore your new-found freedom (say hello to being legal). But having fun isn’t just about partying—you can also spend your time building great relationships with those around you. There are so many possibilities in your twenties; so ladies, take advantage of it while you’re still young.

Sarah Kester is the Executive Editor for Feather Magazine. Follow her on Twitter, here.