I love to sprinkle a good mash-up into my playlists and really enjoy finding a new track or two. So you can imagine my excitement in finding 18 tracks at once that I can share with you!
Mash-Up Your Bootz is a Bastard Pop Party Label and was created in Berlin back in 2007 by DJ Morgoth. From 2009 – 2013 MUYB presented BOOTIE Berlin, Berlin's version of the biggest Mashup Party in the World.
You'll need to copy the 18 tracks to iTunes > File Menu > Add Folder to Library and you should find the folder in your Downloads folder. If you have Spotify set correctly these songs will show in your Spotify Local files
B vitamins play an important role in several brain functions. Below are descriptions of some of those functions and lists of foods that contain the specific vitamin. A deficiency in one B vitamin is possible, but, as a rule, the deficiencies tend to occur in clusters.
Thiamin
You may know that thiamin deficiency leads to beriberi. Thiamin deficiency can change serotonin function. For example, it can increase serotonin in specific brain areas, changing sleep patterns for the worse. Thiamin deficiency may also cause behaviors associated with depression, and has been linked with dysfunction of two other important brain chemicals — dopamine and norepinephrine.
Good sources of thiamin include organ meats, pork, peas, beans, and unrefined grains. Deficiency can be caused by carb-heavy diets of refined foods (sugar, white flour, white rice).
Niacin
Niacin deficiency results in pellagra, associated with dermatitis, diarrhea and dementia. Niacin can be made from dietary tryptophan, an amino acid. Since protein-containing foods (eggs, meat, poultry, fish) are significant sources of both niacin and tryptophan, a low-protein diet could be a cause of niacin deficiency. Nuts and legumes are other sources of niacin.
Vitamin B6
B6 plays a significant role in protein, carb, and lipid metabolism and the formation of red blood cells. It’s also critical in brain chemical function.
The conversion of tryptophan to serotonin depends on B6. Low B6 may be involved in low serotonin levels, particularly in women, who have higher turnover rates of brain serotonin than men do.
PMS is associated with lowered serotonin. The most common type of PMS, involves anxiety, irritability and nervous tension. It’s found in women who consume excessive amounts of refined sugar and dairy products, both poor sources of B6. This type of PMS responds well to B6.
B6 deficiency is associated with psychological distress, depression, fatigue and confusion. Since B6 is necessary for the synthesis of serotonin, lower serotonin due to B6 deficiency is considered a primary factor. Administration of B6 has been shown to decrease psychological distress.
B6 deficiency may also reduce melatonin production because melatonin is synthesized from serotonin. Reduced melatonin, the “sleep hormone”, may disturb sleep patterns.
B6 is also important in the production of dopamine, norepinephrine, GABA and other neurotransmitters. Low levels of dopamine and norepinephrine are associated, respectively, with lack of pleasure (anhedonia) and depression.
B6 deficiency may cause neurological abnormalities in human infants and impaired immune function.
The richest sources of B6 tend to be chicken, fish, kidney, liver, pork, and eggs. Other good sources include lima beans, brown rice, whole grains, soy, peanuts, walnuts, avocados, and vegetables. Processed grains lose considerable B6. Alcohol destroys B6, reducing serotonin.
Folate
Folate deficiency occurs often in depression, and folate administration often reverses depressive symptoms. Low folate has been linked with poor response to certain antidepressants (SSRIs).
Good sources of folate are beef, lamb, pork, chicken liver, eggs, salmon, and green leafy vegetables. Alcohol consumption causes folate malabsorption. All folate is lost from refined foods, such as sugars.
As you can see, B vitamins are often found in protein foods, so keeping the protein content of your diet high can help maintain levels of several B vitamins.
Final point: B vitamins are the key players in the only Nutrition Magic I know. If you have a craving — for sugar, white flour, alcohol, nicotine, or almost anything — a teaspoon of liquid B-complex can take it away within minutes. It can truly feel like magic.
There's talk of a new YouTube Streaming Music service, similar to what many of us enjoy with Spotify & Deezer for delivering our class music. Imagine a service where you could create a playlist of music videos, add them to your portable device and then make them available for off line use 🙂
The alleged on-demand music service would be geared towards mobile use, and offer a free tier that lets you select songs from a large catalog of tracks, in addition to music videos supported by advertisements. A paid version of the service, which will cost $10 per month, will reportedly remove ads and offer the ability to save music offline on your device.
Word is that YouTube's service will be launched in the first quarter of 2014 – possibly as part of the Google All Access Music service.
I can't wait to see this because I've discovered something…
We've refrained in the past from advocating the use of YouTube music videos here at ICI/PRO in the past. My understanding was that the terms and conditions used by YouTube expressly prohibit playing their videos in a commercial setting.
Now I'm not an attorney, but it appears that this is another misconception from those “They Say” people. I just spent an hour researching this and can't find anywhere where YouTube prohibits the commercial use of their videos.
What is (has always been) prohibited is the playing of copyrighted music (audio only or music video) in a commercial setting = your club or studio, unless you're paying the appropriate fees to the music licensing authority where you're located.
Actually projecting the videos off your iPhone using this new service will of course create some new technical hurdles for many of us Instructors and studio owners. When YouTube's new service gets more real, I have an audio & video technology expert standing by to help us integrate this new video option into our classes.
All the credit goes to John for finding this great tune. Although he gets to use it at the club (where we have many of the same people taking our classes), it's definitely going in my playlist for Jamaica- we'll be teaching cycle classes at the new Jewel Paradise Cove in Runaway Bay next week. At 4:45 and 68 rpm's, it makes a great climb with interesting ebbs and flows.
She looks a bit like Amy Winehouse (RIP), but her sound is more raw. We hope you enjoy Belgian born, soul/ funk fusion singer-songwriter Selah Sue and ‘This World ‘:
It's snowing right now in MN. Rather robust flakes in fact. It makes me more excited to leave for Jamaica next Sunday on our working vacation! No need to be jealous…you can take a working vacation too!
Here's ten things I can't be without when on vacation in a warm climate (cold weather version to follow in months ahead):
1. Dental Floss and threader: This doesn't sound very sexy, but being without it is even less sexy! I bring at least three packs of floss- one for my travel bag, one in my suitcase and one for my beach bag (this one is specifically for John so he doesn't have to run back to the room all the time). What's a threader you ask? Well, if you have a dental bridge or crown, you already know. Otherwise, it's a nifty little device that allows the dental floss to go under dental work. Dental floss can be found in third world countries, although not easily when arriving late at night. Threaders, on the other hand, cannot :(.
2. SPF in a spray can for body: Now I can SPF ‘my own self' as the kids used to say :). No assistance needed for my back and other hard to reach areas. I used to be stuck when John was off scuba diving. There never seemed to be a handsome pool boy around when I needed one. I bring a minimum of two cans- three to be safe. Sunscreen (and everything else on the islands) is expensive. The downside to spray SPF is it goes pretty fast. Upside: it dries fast, easy application and I'll use it more often. What am I bringing this trip? Three cans of Coppertone Sport Continuous Spray SPF 30.
3. Lubricating Eye Drops: I have extended wear contacts. I love them! I keep them in for 30 days at a time, 24/7. At home, I just pop a drop of sterile saline solution in my eyes each morning. For travel, I bring a small bottle of lubricating eye drops and keep them by my bedside. Works great, and the small bottle is much more travel friendly than a big bottle of saline. This is also nice to have on hand during the dry flights.
4. SPF for face: You knew this was coming! I combine Clarins UV40 HP Medium and Dark Tint in a small bottle, as self-tanning has deepened my skin tone for the week. The combination of both colors is perfect and the small bottle lasts all week.
5. Bandanas and hats: The purpose of these is threefold: sun protection to prevent sunburned scalp, sun protection to prevent hair color from turning brassy, and sweat collection! I usually teach 2/3 classes a day- one in the pool, on our vacations, so having something on my head is very important. Bonus: easily hides a bad hair day. If you're not a ball cap kind of person, there are some really cute packable straw hats that fold well.
6. Body Oil for the beach: Life on the beach is trying, I mean drying! A good friend of mine always carries a small bottle of baby oil in her beach bag. I bring Clarins Tonic Body Treatment Oil, because prefer natural oils to mineral oils. Often, Clarins will have a trial sized bottle of this as a gift choice, so look for it the next time you purchase Clarins at gift time.
7. Sunglasses: I can't function without them during the day. Period. In fact, the thought of going without them puts me in a panic. Most likely because I'm a contact wearer and a migrainer. Polarized lenses are the best. Did you know that wearing sunglasses is one of the best things we can do to prevent cataracts? Yep…so we can be stylin' and preventative all at the same time!
8. First Aid Kit: To include, but certainly not limited to: band aids- regular and liquid, a strong topical antibiotic, an oral antibiotic (if you travel often to third world countries, ask your Dr. for a long lasting, broad spectrum antibiotic to keep in your suitcase- my OB/GYN offered to write a script for this), tweezers, blunt end scissors, clippers, antihistamine, benadryl, pain reliever, cold medicine, etc. All of these items are incredibly expensive, if even available, while on vacation. A visit to the Dr. and corresponding script will run hundreds of dollars.
9. Laundry detergent: I transfer some liquid laundry detergent into a small squeeze bottle (a 2 oz. shampoo bottle works well). John and I teach throughout our vacation. As you can imagine, his clothes (ok, mine too!) get sweaty and nasty. We don't own enough workout clothes for three classes a day, let alone have enough suitcase space. Bringing detergent and hand washing our clothes is the only way we get through the week. Depending on the humidity level, they dry in 12-24 hours by hanging them over the plastic chairs on the balcony. Nothing has EVER been stolen. Possibly because they're still too sweaty and nasty :)!
10. Spray tan in a can: Just like SPF, I can do it myself. I've found a week is too long to go without touch ups, so I bring it along. My favorite spray self tanner? Definitely Quick Tan by Body Drench. This stuff rocks. It's quick, easy and has a decent smell. The color is good and quite long lasting.
Okay, there you go. Please let us know what you bring along. Any advice is helpful, because I'm sure I'm forgetting something major. I feel like that every time we the house…passport? money? sunglasses? Did I turn the oven off? Did I schedule the bills to be paid on time? Did I schedule the PRO/STYLE post? Oh- that reminds me- next week, I'll be on vacation, so the next PRO/STYLE will be Wednesday, December 18.
* I receive no compensation for writing PRO/STYLE. If I do, I'll let you know!
There are great Instructors and then there are those who are IMO really awesome! Not necessarily because of how or where they teach, but how they make a positive impact in lives of others.
Meet ICI/PRO member Michelle Parolini from Allison Park, PA. Michelle quit her day job as a commercial real estate broker to become the CEO | Head Coach & Mentor of Park Journeys, Inc.
Park Journeys, Inc. is a youth development organization which seeks to educate, energize, and empower urban and rural youth through exploration, wellness and civic engagement.
Park Journeys, Inc. is a National youth development organization providing an out of the classroom learning experience for our nation’s rural and urban teens. We do this through a purposefully intense direct experience in one of America’s National Parks.
In addition to the week-long trip to foster learning in geology, wildlife management, and conservation, the 12-16 week Park Journeys program is structured to include outdoor hiking and activity team building, trip preparation, mentoring, and engage their communities through Civic Engagement presentations and exhibitions.
Headquartered in Pittsburgh, Pennsylvania PJI serves youth across the country and has most recently been the recipient of the North Face Explore Fund Grant and the National Park Foundation’s Americas Best Idea Grant.
You can learn more about the fantastic impact Michelle and her team at Park Journeys, Inc are having on disadvantaged kids in this video.
I told long time friend and sponsor Suzelle Snowden from Fit Bodies, Inc about the work Michelle's doing with Park Journeys, Inc. Suzelle's response was to graciously offer a $500.00 certificate that Michelle and a guest can use toward an All-Inclusive Teaching Vacation at any one of 60 beautiful resorts in the Caribbean 🙂 You can learn more about participating in these trips here.
Listen to my interview with Michelle where she shares how rewarding this experience has been for her below or subscribe through.
It's snowing right now in MN. Rather robust flakes in fact. It makes me more excited to leave for 
