commentary: quinoa

I was just minding my own business, cooking couscous and brown rice for dinner, when I became virtually bombarded with quinoa recipes. Pinterest recipes for quinoa, bloggers blogging about quinoa, even a Chopped episode featuring quinoa.

So, quinoa is 'in' right now, I get it. But, it is also 'in' for good reason. Quinoa is like the mother of all grains. The master grain. King grain. So, here is a bit of information (there is a lot of it out there) I have compiled on the topic for your consideration.

What is Quinoa?

Quinoa is not actually a grain (kindly disregard the King grain statement above), but rather a seed of a green leafy plant cultivated in South America. The quinoa plant is related to beets, spinach, and tumbleweeds. Quinoa is common and can be found in most grocery stores and certainly in the bulk sections of health food stores.

Nutritional Content*

• Protein. The main reason quinoa tends to be a better choice than other grains is because its protein content is higher (Table 1). Quinoa is also a complete protein, which means that it contains a nutritionally-sufficient amount of all nine essential amino acids. 

• Minerals. Quinoa contains calcium, magnesium, iron, copper, and zinc. The amount of these minerals contained in quinoa tends to be greater than found in other cultivated grains. Specifically, a 1/4 cup dry serving of quinoa contains about 15% iron in a highly soluble form, which is important for maintaining healthy muscles, among other benefits.
• Vitamins. This seed also contains notable amounts of alpha-carotene, niacin, thiamin, folic acid, and Vitamin C. One study found that compared with many other cereals, quinoa also contains considerably more riboflavin, Vitamin E, and carotene (see reference 27). Vitamin E is especially important as it has antioxidant properties.

*As with chia seeds, the nutritional information I located is highly variable, so Table 2 presents my best summary and includes ranges of important nutritional components based on my internet 'research'.

How to Eat Quinoa

Quinoa is simple to cook and has a light, fluffy texture and a mild, nutty flavor. If your quinoa hasn't been pre-rinsed, the first step is to throughly rinse the grain. A great tutorial on cooking quinoa can be found here. Then simply cook quinoa as instructed with water or vegetable/chicken broth (a 1:1.5 cup ratio of quinoa to liquid is recommended). Bring to a boil and simmer for about 12-15 minutes. Fluff, add flavorings, and enjoy!

What you can add to quinoa is endless:

• Add seasonings or cooked vegetables for a dinner side dish.
• Add nuts, eggs, or other protein source for a healthy one dish meal.
• Add nuts, dried fruit, berries, or honey and enjoy quinoa for breakfast.

And finally, here are some quinoa recipes that have caught my eye to give you some quinoa-spiration:

• Quinoa Fried Rice
• Quinoa with Dried Cherries and Pistachios
• Balsamic Quinoa with Eggplant and Portobellos
• Mushroom and Walnut Quinoa with Fried Egg
• Quinoa with Mushrooms, Kale, and Sweet Potatoes
• Broccoli-Quinoa Casserole
• Quinoa, Rice, and Bean Stuffed Peppers
• Bean and Quinoa Enchiladas

Now - be brave, buy a box, throw in some tasty toppings, and go get your quinoa on.

(image 1, 2, 3, 4)

commentary: chia seeds

I had never heard of chia seeds before my introduction into the world of healthy living blogs. Turns out, these little seeds are so fantastically nutritious they just may deserve a tiny super hero cape. Not only that, but incorporate these little wonders into oatmeal (my new favorite trick) and your bowl will be so creamy and delicious you will wonder how you ever stomached oats before.

I am by no means a chia seed expert, but I have compiled what I consider the essential information on these seeds after some serious, albeit non-scientific, internet 'research'. 

What Are Chia Seeds?

Yes, these are the seeds that give rise to the noteworthy Chia Pet. Not only have chia seeds given us this remarkable (?) decorative plant, but they are especially nutritious. They grow in southern Mexico and can now be found widely in health food stores (I found mine at Earth Fare and the local co-op) and online.

Nutritional Content*

Chia seeds are the highest natural source of both dietary fiber and omega-3 fatty acids (Vuksan 2007). That statement is so impressive that it deserves bold, italics, and underline font.

• Omega-3 Fatty Acids. One recommended serving (1T) per day contains more than 2,500 mg of omega-3 fatty acids. This is eight times more than contained in salmon. Note that although chia seeds have balanced levels of omega-3 and -6, they contain primarily ALA (not DHA and EPA as found in fish and other products).
• Fiber. Chia seeds have 25% more fiber than flax seeds. They contain both soluble and insoluble fiber (~3.5 grams per 1T serving). And, unlike flax, they don't need to be ground and are easier to digest.

And these wonder-seeds don't stop there. They also contain:

• Vegetable protein. Chia is about 20% protein (wheat is 14%).
• Essential vitamins and minerals. One T serving of chia contains 8% RDI of calcium, iron, phosphorus, and thiamin and 5% RDI of zinc and vitamin B6. Chia also contains magnesium, potassium, manganese, niacin, and folic acid.
• Antioxidants. A serving of chia has about 30% more antioxidants than blueberries.

*While trying to find nutritional information for chia seeds I found that their nutritional content tends to be highly variable and the information sources sometimes questionable. However, in addition to their high levels of omega-3 fatty acids and other features as noted above, this table provides ranges for some other nutrients about which you may be curious.

Other Health Benefits

• One scientific study (Vuksan 2007) found that people who ate chia seeds (about 37 grams per day for 12 weeks)
• had lowered systolic blood pressure by 6.3 mmHg,
• had reduced levels of high-sensitivity C-reactive protein and other heart-healthy markers, and
• had maintained blood sugar and cholesterol levels.
• Chia seeds absorb 10 times their weight when submersed in liquid to form a gel. This gelling property may slow the absorption of sugar into blood stream and this *may* help weight loss by blocking calorie absorption. This also may help you feel fuller faster and creates fun eating possibilities.
  
  

How to Use Chia Seeds

Chia seeds don't taste like much so their add-on possibilities are endless. Some say they have a nutty flavor, but to me they add a bit of tasteless crunch (when eaten raw) or gell-ed texture (when eaten soaked in liquid). My favorite way to use chia seeds is to add them to oats to create an extra-thick experience.

• Add them raw on top of:
• Cereal
• Yogurt
• Oatmeal (best to add while cooking to create gel, see below)
• Toast with nut butter (toast + pb + banana + chia seeds is a great combination)
• Salads
• Take advantage of their gelling properties to create
• Chia pudding
• Add to overnight or stovetop oats to create extra-creamy and thick oatmeal
  
  

Lovely chia breakfast bowl photo: from Kath Eats Real Food: queen of oatmeal.

So, go out and buy a bag even if you aren't convinced. I swear to you - make your oatmeal with these babies and you will be preaching the glory that is the chia seed in no time.

(image 1, 2, 3, 4)

commentary: my fashion discovery

Imagine this: I used to be a tomboy subsisting on jeans and tank tops. Every single day. 

Kendi of Kendi Everyday.

When I was younger I fought with my mom about wearing anything feminine - tights, skirts, and dresses. In college I was known for repetitively wearing the same jeans with tank tops. In graduate school I meagerly attempted to incorporate a bit of 'grown up-ness' into my wardrobe, but only enough to make me presentable. I hated shopping. I didn't care. And then one day, I discovered fashion.

Tania of What Would a Nerd Wear.

After graduation and in preparation for my first real job, I knew that what I wore could directly affect my success. But, I had no idea what I was doing or where to start. One day I was feeling particularly uncomfortable with the length of a pair of hand-me-down khakis. I didn't even know how long my pants should be with my tiny, tiny heels. So, what else would a good academic do but research it? I came across this blog post by Already Pretty. I was intrigued and quickly began to link off her page to others.

Kendi of Kendi Everyday.

One blog roll led to another and soon I stumbled on Kendi Everyday. Kendi is the root of my fashion inspiration. It may sound strange and a bit obsessive, but this is what she has become to me. So I watched (ahem, stalked) her - I watched others. Every day eagerly anticipating the next outfit. And then, one day I braved the stores and tried it myself.

Kristine of Kristine. Or Polly.

The transformation was nothing less than drastic. Now, I am happy, confident, and eager to learn more about how I can make fashion work for me. I had discovered my fashion self.

Kendi of Kendi Everyday.

And, in case you find yourself in a similar place in your fashion evolution, here are a few tips for finding and fostering your own fashion self.

• Try. You have no idea if something looks good if you don't try it on. Even if it is just in your bedroom or in the dressing room by yourself. Just try.
• Read fashion blogs. Get inspiration from others. Check out my 'Seriously Great Reads' page for my favorites.
• Get out of your comfort zone. Push yourself to choose things that make you a little nervous. They may be exactly what you want, but didn't know it.
• Look around. (Depending on where you live), there is a world of fashion inspiration right outside your door. Pay attention. 
• Constantly re-invent yourself. After college I was anxious to wear skirts because I was the girl who always wore jeans. I thought such a drastic change in my wardrobe would cause some kind of uproar. The reality? Most people didn't even notice. Be brave and try something new - you can be a jean person one day and a skirt person another day. No one (except you) really cares that much.
• Shop online. Even if you aren't buying anything, checking out the websites of your favorite stores (many of which often have seasonal lookbooks) can be inspring.
• Keep track of your feelings. Note how certain outfits, styles, and combinations make you feel. Do you feel confident? Do you feel beautiful? If you do, wear it agian. If not, loose it.
• Note others' reactions. Do certain outfits make others' notice you in a positive light? That is good feedback, but certainly don't put too much weight on this. Some of my favorite outfits (e.g., outfits with colored tights) still get me nothing but strange stares from co-workers.
• You can be anything you want to be. Fashion allows you express any part of you that you want. Have you always wanted to dress a certain way? Do it. Nothing is holding you back except a little money and courage. This is your chance.

commentary: overnight oats for beginners

Oats are healthy, we all know this. Instant oats tend to be a bit slimy, and, if you think I'm standing over a stove top making old fashioned rolled oats for breakfast you have lost your mind. I am not Betty Draper. The answer may be the healthy living blog sensation, overnight oats.

Me? I was an overnight oats virgin. But, I was so curious after reading post after post and variation after variation, that I had to put the overnight oats concept to the test. It is a simple, healthy, fulfilling, and easily manipulable breakfast concoction. For your reading pleasure, here are all the juicy details from my first time.

I based mine off of the recipe by Kath Eats Real Food. The base for overnight oats can always be the same and for my first try I used 1/3 cup old fashioned oats + 1/3 cup Greek yogurt + 1/3 cup original almond milk.

Combine these three in a bowl (I must admit, I was feeling pretty skeptical at this point and I imagine you, reading and looking at this, may be feeling that same way. Stick with me guys).

You can add both pre-soak and post-soak mixers to your base. Let your hair down and get crazy! Any mixer you want to absorb moisture or penetrate flavor into your oats should go in at night and any mixer you want to maintain the texture of (e.g., crunchy granola) should be added in the morning. 

The night before I added a few good shakes of cinnamon + sprinkling of golden raisins (left). In the morning, I added 1/8 cup of Cascadian Farm granola + a drizzle of honey + fresh blueberries + 1 tbsp of peanut butter (right).

Other mixer Ideas:

• jams/jelly's
• fresh and dried fruit
• granola
• brown sugar/stevia
• chia seeds (thickens the mixture)
• vanilla extract
• nuts
• shredded coconut
• cereal
• chocolate chips (butterscotch chips)
• lemon zest
• nut butter
• honey, maple syrup
• cinnamon 

Once you have mixed your base and pre-soak mixers together (left), cover the bowl and set in refrigerator overnight. The oats will absorb the moisture from the yogurt and milk. Next, wait in great anticipation for the magical transformation. In the morning your oats will be creamy, thickened and ready for eating (right).

Top and eat. Yuuuuuummmmmm.

My thoughts on overnight oats?

I thought overnight oats would burden me the night before, but they did not. I mixed mine up (and photographed the process, for that matter) while my dinner was in the oven. It was quick and simple. I'm not sure overnight oats will replace cold cereal as my 'regular' breakfast, but they are a great way to change things up.

I thought overnight oats would be soggy and weird, but they were creamy and delicious. The resulting mixture was a brilliant fusion of textures: creamy, gooey, crunchy, hearty, delicious, and satisfying. I did think the oats could have been a little thicker (see chia seeds note above), but the combination of mixers, especially the cinnamon, peanut butter (of course), and honey was delicious.

I thought overnight oats wouldn't be satisfying, but they really, really were. The morning of the oats' consumption was my long-run day - so I was especially excited to have breakfast waiting for me in the fridge when I returned in a famished state. The oats were texturally enticing and promoted slow, conscious eating (the very best kind). To top it all off I was shockingly satisfied the entire day. Satisfied, but not full and gross. Granted my overnight oats mix was ~150 more calories than I typically eat for breakfast - but, I needed them. And, the ingredients were healthy and high in fiber and protein, for a truly 'stick to your ribs' breakfast. Perfect after a long workout.

If you are an overnight oats virgin, give them a try and let me know here how it goes. If you are an overnight oats veteran, I would love to know your favorite combination of mixers.

For me...I have a feeling overnight oats and I are going to be dear, dear friends.

commentary: the 10-minute walk

If you are like me, most of your day is spent in sedentary bliss in front of a computer screen. Despite the fact that I usually do formal exercise both pre- and post-work, I can't ignore that sitting on my rump for 8-hour stretches is not good for me. And it isn't good for you, either. Humans were designed to move.

Recent research has shown that there are more adverse health effects among those with a sedentary lifestyle (i.e., a 9 to 5 desk job), even in people who regularly engage in formal exercise (Neighmond 2011 via NPR; Blaire 2010), especially women (Montemurri 2011). Don't get me wrong, I appreciate laziness as much as the next person, but the body just doesn't respond well to large periods of inactivity. It shuts down; it hibernates (your metabolism even slows); it forgets it can move.

I recently discovered the power of the 10-minute walk. I'm not going to say that adding these walks to my daily routine is the entire reason that I feel fit or that, through them, I have discovered the meaning of life; but engaging in these brief moments of activity on a regular basis has been beneficial to my life in many ways. In fact, studies have shown that breaking up your sedentariness (Bravo TV couch marathon sound familiar?) with short bouts of movement, like a 10-minute walk, does wonders for your health (Bebbington 2011 via WebMD; Wen 2011; Healy 2008). Reminding your body that it can move is healthy, exhilarating, and powerful.

You may be surprised that my first 'fitness commentary' is about something so simple, but I am a firm believer in making small, positive changes towards healthy living. It doesn't matter how old you are, what shape you are in, what type of job you have, or what your daily schedule is like: you can fit in a 10-minute walk. You can.

And if you aren't bursting with motivation yet, here are my top reasons why you should give it a whirl and tips on how to do it.

Why?

• Health. Although, in my opinion, these short walks should not entirely replace formal exercise, walking for even small amounts can lower LDL, raise HDL, lower blood pressure, reduce diabetes risk, help manage weight, and reduce your chances of dying (Bebbington 2011 via WebMD; Wen 2011; Healy 2008). And, not dying is a very good thing.
• Calories. Depending on your weight and how fast you walk, a 10-minute walk can burn 25-50 calories. If you do one walk every day for a week, you will burn 175-350 calories. That's a Chick-fil-A Icedream cone - and if that isn't worth 10 minutes, I don't know what is.
• Energy. According to the American Heart Association, after six months, women who took brisk 10-minute walks every day reported 18% more energy than those who did not.
• Cool Down Emotionally. Walk it off, yo.
• Gauge Satiety. I love a post-meal walk. Sometimes I wabble through these without much effort, but most of the time it is just what I need to digest and to determine whether I ate too much or too little - away from the food itself.
• Get Outside. Did someone say 'sunshine time'?
• Organize Your Thoughts. I spend the first half of my post-lunch walk thinking about something fun (e.g., my blog, boys, what I'm having for dinner) and the second half thinking about work. This helps me organize my thoughts and re-focus on the next task.

How?

• Schedule It. Set a daily walking time and stick to it. I always take a walk immediately after lunch and as soon as I get home, no questions asked.
• Involve Others. Dogs work well too.
• Make It Unavoidable. I keep a pair of comfortable shoes under my desk at work so I can easily change for walks without any excuses. In the evening, I do my walk before I do anything else, because once I sit down, I am down.
• Make Goals. During the week, I aim for two short walks per day. On the weekends, I aim for one.
• Force It. Park far away and by the time you walk there and back, you can cross a walk off your list. And always (well...usually) take the stairs.
• Make a Route. Time 5 minutes out and turn around. Do this at work and at home. Now you don't have to think about it. It doesn't have to be exactly 10 minutes (more is better), find a loop around your neighborhood that suits you and make that your go-to walk. 
• It Is No Big Deal. Don't treat these extra walks like the are anything special. Anyone can walk 10 minutes anywhere or anytime. You aren't 'working out', you are just walking. It is no big deal, so just do it.

Now that I have drowned you all in inspiration - get walking!

(Image 1, 2, 3)

commentary: cooking stove-less

Yesterday, when I posted my weekend review you must have thought that M and I had a fully-equipped kitchen in our beach hotel to muster up such great looking meals? I know, I know. They do look fantastic. But I'll let you in on a little secret - everything this weekend was made without stove or oven.

Yes, a kitchenette, they call it. I found out this nasty little detail ahead of time and to save money and calories I decided to figure out how to prepare three of our five beach dinners oven-less, stove-less, and top-less. Oh wait, not top-less.

I know you are wondering, how did I ever manage? Well, just for you, here are my cooking stove-less secrets, meal by meal.

Friday Night Menu: Honey-soy chicken, 'baked' sweet potatoes, and steamed broccoli.

Microwave Honey-Soy Chicken

Ingredients:

1 3-lb chicken

1 oven cooking bag

1/4 cup soy sauce

1/3 cup honey

1/3 cup sherry (or apple juice or water or white cooking wine or white vinegar)

1 tbsp water

2 tbsp cornstarch

Place whole chicken in an oven bag and place in large microwavable dish. Combine soy sauce, honey, and sherry. Pour over chicken. Close bag and marinate for about 2 hours, turning chicken over occasionally.

Slit cooking bag before microwaving. Microwave for about 25-30 minutes.

Sauce: After chicken is cooked, cut corner off bag and drain juices into cornstarch mixture. Stir to blend. Microwave sauce on high for 2-3 minutes.

Note: I didn't quite follow this recipe. First off, I had no measuring cups or spoons so everything was eye-balled. I also failed to read the whole recipe and dumped the cornstarch mixture in the bag prior to microwaving - it worked fine and created a thick, yummy sauce. I know you are skeptical about microwaving a chicken, but it comes out super-moist with a surprisingly brown skin and fantastic sauce. It also made great leftovers to add to sandwiches and salads for lunch throughout the week. M even asked for the recipe to make himself!

'Baked' Sweet Potatoes

Ingredients:
Sweet potatoes
Olive oil
Cinnamon
Toppings of choice

Clean sweet potatoes (we made two) and puncture each several times with a fork. Place in a crock pot, drizzle with olive oil and a few shakes of cinnamon. Cook on low for about 6 hours. Add toppings of your choice. I ate mine with a little real butter, several sprays of 'spray' butter, and brown sugar. M ate his simply, with real butter.

Steamed Broccoli. Simply steam broccoli in microwave and serve with butter (I use spray butter), salt, and pepper.

Saturday Night Menu: Hamburgers, foil-grilled kale, and baked beans

I was lucky that our beach complex had outdoor gas grills and I have a handy boyfriend. I made sure to take advantage of this fact when planning.

Foil-Grilled Kale

Ingredients:
Kale
Olive oil
Salt and pepper

Chop kale into bite-sized pieces, removing steams. Place two pieces of aluminum foil on a working surface like a cross. Place cleaned kale into the center of foil. Season kale with olive oil, salt and pepper. Fold the foil over kale like a burrito. Cook on a grill with medium heat for about 12 minutes with lid closed.

Hamburgers

We like simple, real burgers. Just hamburger meat, salt, and pepper. 

Send boyfriend out to the grill with hamburger patties (and kale).

Baked beans. Simply buy a good can of pre-made baked beans and microwave. Instant side.

Sunday Night Menu: Crock pot chicken burritos, chips and salsa, kale and spinach salad

Crock Pot Chicken (or Beef) Burritos 

Ingredients:

1-2 pounds of boneless, skinless chicken breasts (or London broil)

1 (1.25 oz) package taco seasoning mix (I used less because I had about a pound of chicken)

Cooking spray

1 cup chopped onion

1 (4.5 oz) can chopped green chiles

1 tbsp vinegar (I also added a bit of water because I used chicken, not red meat)

Tortillas (I used a corn and flour tortilla)

Toppings (I used spinach, salsa, and guacamole)

Rub seasoning mix over both sides. Place meat in a crock pot coated with cooking spray. Add onion, vinegar (and water), and green chiles. Cover with lid; cook on low for 4-6 hours for chicken (9 hours for London broil). Remove meat from crock pot, reserving liquid; shred meat with two forks. Combine meat and reserved liquid. Stir well.

Assemble your tortilla and enjoy. 

Note: This is my Mom's recipe and is really great with London broil. We substituted chicken to avoid having red meat twice in one weekend. Just cook the chicken less time and it still comes out great.

Chips and Salsa. Easy enough.

Kale and Spinach Salad.



I used leftover kale from Saturday night to make this simple side salad. In the mix: raw kale (the trick is to marinate your kale in dressing for about 15 minutes to tenderize), spinach, tomatoes, onions. All tossed in a light Italian dressing

And now you too, can cook without a stove.

commentary: a party punch for the rest of us

I have already shared one of my addictions with you, dear readers. Here is another. Pink lemonade Crystal Light. There are no two ways about it, I can't get enough. I love it so much and drink it so often that I even refer to it by acronym, PLCL.

When I had to plan the punch for my sister-in-law's baby shower, I really wanted to create something that wasn't loaded with sugar and calories. You know that punch - you have a cup or two and suddenly you are surging on a sugar high and soon realize that you have probably consumed 300 calories in liquid form. I prefer to eat my calories, not drink them. So, here is an idea for a low-calorie and delicious party punch containing magical, wonderful PLCL.

For 16 servings (1 cup each) you will need: 12 cups of cold water, 2 cups of ice, 2 cups of ginger ale, 2 cups of orange juice, and 2 packets (makes 1 quart each) of the magic powder, oh i mean pink lemonade Crystal Light.

Note about Crystal Light: I am fully aware that this drink mix contains weird unnatural ingredients and is sweetened with aspartame. I am fully aware that this maybe should not be considered a 'healthy' punch because of that. But, for me, this low calorie drink is a great way to drink more water and be excited about it. Judge me, if you must.

First, add your two packets of Crystal Light mix to a large punch bowl. Then add the 12 cups of cold water.

Next, add 2 cups of orange juice and 2 cups of ginger ale to the Crystal Light mixture. 

Finally, add 2 cups of ice and serve. 

The result is a fantastically delicious drink that is only 30 calories for 8 ounces. That's right, drink up friends, I said 30 calories. It is slightly sweet, slightly citrusy, and slightly fizzy. It is PLCL taken to a whole new level.

Your party guests (or at least the women) will thank you.

This recipe and variations can be found here.

commentary: the 3 shoes rule

I have a genetic pre-disposition that causes me to desire many pairs of shoes. It's true. Just walk in my mom's closet and you will quickly see what I'm in for. Like many of us, my inclination is to buy, buy, buy. But, because I realize that there are (perhaps) more important things to purchase in life than shoes, I created the 3 shoes rule. For me, it is a way to fulfill my shoe craving, while maintaining control.

Figure 1. Three shoe choices from spring/summer 2010 (left: Tsubo heels, center: Rocketdog wedges, right: Target gladiators).

If you have this same affliction you know the feeling you get when a new fashion season (i.e., spring/summer or fall/winter) is beginning: that insatiable desire for new shoes (don't even get me started on the clothes/accessories). My rule allows me to purchase three new pairs of shoes per fashion season.

Figure 2. Three shoe choices from fall/winter 2010 (left: Anthropologie boots, center: Steve Madden boots, right: Urban Outfitters heels).

For me, this means being a few months 'behind' the fashion curve while I sit back and blog-stalk my fashion inspirations to see what shoes I just can't live without. Next, I make a mental list of the general types of shoes I want to buy (e.g., tall brown boots, brown wedges, flat t-strap sandals). Then, the research begins. The majority of my purchases are done online and I search site upon site (e.g., Piperlime, 6pm, Zappos, Endless) to see the available choices and variations in style and price. I spend hours doing this. Yes, hours. I select candidates and ask others' opinions, read online comments about comfort, and try them on (look for free shipping/returns). Order your favorites, try them on, and wear them around your house. Yes, I have trotted around my house in PJ's and high heels all night to test their comfort.

Figure 3. Three shoe choices from spring/summer 2011 (top: Frye wedges, bottom: OluKai sandals). One choice remaining and I am eyeing these).

Then, carefully, select your three pairs. In the end, you have satisfied your desire for new shoes, participated in new trends, and added to your collection, all while staying in control.

(Note: Sometimes you may get shoes as gifts and these certainly don't count. And sometimes you may encounter a really fantastic pair after you have picked your three. A splurge, every now and then, is perfectly acceptable. Mom, this note is for you.)