2014 Goals Update

Exercise/Stretch 5+ Days a Week, Body Fat 14%

Due to the increased tutoring load, it's been an unusual month in that I've only been exercising about 5 times a week. I have done a bit of stretching.

Healthy Knee

The doctor's balm has done some good, but it's not the only solution. I'll need to get another appointment scheduled with him. The Sports Enhancement Clinic is still on my radar, as well as possibly visiting Dena's knee doctor.

Tutor 700 Hours

November was busy, even considering Thanksgiving week. I logged 89 hours through the 29th, bringing the year's total to 647. It would take a couple of good weeks but 700 is still possible. 

Blog Thanks Weekly

I'm a little behind this month. However, I'll take some credit for doing 15 other posts on thankfulness!

Volunteer For A New Organization

I didn't make a move on this this month. Will I pull this off in December?
 
Clean House

This goal is met.

Bad Lip Reading: Catching Fire

WKRP: As God As My Witness, I Thought Turkeys Could Fly

Kayla Montgomery, Champion Teenaged Runner With MS

Bright And Shiny

A scene from a surprise comedy classic. The immunity-challenged bubble boy on an impossible cross-country mission gets a helping hand from a gregariously giddy cult.

Thanks #15: Dr. Kryzs

The director of the actuarial department at ISU gave me my first chance to substitute teach at the school this year, and also gave me a referral for an actuarial student for my tutoring business. He's grown my alma mater's department from small to a national reputation. Illinois State has given me a solid stream of business these last two semesters and shows promise to grow. As far as I'm concerned ISU was absolutely the right choice for me.

Thanks #14: Charlie Moore

Charlie leads the local chamber of commerce, which sponsors the Leadership McLean County program that has connected me to many useful relationships. He has a motor that never seems to quit, and a straightforwardness that leaves you never questioning his motives. He's innovative and technology-savvy, putting in long hours and setting the bar for his employees. Upbeat and progressive, it's no surprise to me that the chamber won a national award this year. He is quick to kid about himself, and just as quick to express sincere thanks.

Thanks #13: Wendi Fleming

Wendi launched my amateur theater career with her encouragement to audition for what turned out to be a terrific role in Hairspray! Whether house managing or patrolling the city streets hanging posters, she gives of herself constantly to people around her, and is a role model for devotion to a cause (Community Players Theatre). When I've had questions about auditioning she's there to support me. Most recently she's the one who pointed me toward Dirty Rotten Scoundrels as a possible next adventure. She gets extra credit for being mom to the incomparable Austin Travis. Would I have done any theater these last three years if not for her? I don't know. I don't have to. Thanks to Wendi.

Thanks #12: Dave Witzig

Dave is a mentor for positive thinking and coaching. He coaches his players (and his coaches) into friendships well beyond their active years in the Normal Community High School basketball program. During my time involved with the varsity I felt that my ideas were completely heard and valued, however inexperienced they may have been. When I moved on to invest more in my tutoring business he left the door open to return anytime. I only imagine what it's like to have his passion, but am lucky to have been so close to it for so long.

Thanks #11: John Fisher

John is a supervisor at the Normal Public Library, my home away from home. The NPL has been a comfortable home base for hundreds of students to improve their math scores, thanks to the environment he shepherds. It is not a simple or easy job. He has to wake up any sleeping patrons, and sometimes don a hard hat to supervise building construction. Whenever I see him he has a smile on his face and he has a friendly voice that floats through the air as he talks to patrons and employees. I imagine that he has a lot to do with the caliber of the library staff, and in my book is the right guy to lead them.

Thanks #10: The Solomons

Our young next door neighbors the Solomons have been dream neighbors. Quiet, friendly, inviting. We've gone out to lunch a couple of times. And then there's the gift of Cupcake that they brought into our home. They even did us the favor of getting her over her infant sickness and house training her. Every day Cupcake adds sunshine to our day. When there's a little trouble, like the time she got off her leash, they've even pitched in with some treats to recover her. We've been very fortunate with our neighbors through the years and Arthur and Olga are as good as any of them.

Thanks #9: Steve Peterson

I got to reconnect with my college roommate Steve Peterson this year over lunch. I've spent more nights sleeping in the same room with him than anyone who's non-family. At least in the related sense of the word. But with all the late-night chats about love, religion, philosophy and other ingredients in life, we were brothers during those years. We've both lived pretty wholesome, fulfilling lives and I'm glad that our paths wove together for some of my most successful years.

Thanks #8: Bunmi Adanri

Bunmi is my boss at Heartland Community College, at least for the next two weeks thanks to the growth of my private business. During that time she's been a smiling presence with a guiding hand for us all. She's big on communication and installed a Tutor Talk newsletter to build community. She replaced a popular boss that preceded her, a tricky task for anyone, and managed to steer the ship well and even make some improvements. As I experience life from the perspective of an hourly employee, I appreciate how well she's maintained a laid-back, student-centered culture.

Thanks #7: Shelby Miller

Shelby joined LifeTeen band a year or so ago. She's a long time friend of Jennifer Stevens, and it's easy to see why. She's a talented vocalist, yes, but she's super comfortable to be around which adds a lot to the fun of the group, especially one who sits next to me every Sunday. We chat about movies, work, dreams, theater, and trivial things like that new statue of a saint along that back wall. For a naturally silly person like me her light-hearted approach to life is a fit. It helps that she's got about the most devoted parents around (who live in the best voting precinct in the state, by the way).

SNL Spoofs Immigration Executive Order

Regardless of political views... this is creative stuff.

All About That Baste (Parody)

Good lord this is tremendous.

Thanks #6: NCHS Guidance Staff

I feel an almost God-ordained connection to NCHS. From Dana Starkey to Ryan Short to Amy Scott and beyond, friends from my past have assembled to form an all-star staff there. Since then I've met many others, but my math-tutoring ministry has flourished in large part due to the guidance staff in particular. Ryan, Addie Ince, Kristi White, Karrin Hawkins, and Joan fee grace the presence of hundreds of students apiece, undoubtedly grinding at times through mounds of paperwork and meetings that attend any job so important. Somewhere, students have fond memories of the impact that these folks have had on their early years. And they generously make me a part of that process by pointing dozens of students in my direction. It's a personal source of ambition to say yes to every referral from them. They have enriched my days.

Thanks #5: Barack Obama

I like to think that my views about government policy are diverse enough to fall outside a neat package of any political party. This post is as much about thankfulness for our leader as it is for a man, since I don't know him personally or study politics very closely. What I do know is that he's commander-in-chief of our armed forces, meaning that he literally makes life and death decisions. In the press he's held personally responsible for an array of things that, individually or collectively, could be overwhelming. The employment of hundreds of millions. The economic performance of millions of businesses. Peace in foreign nations. Feeding the less fortunate. Containing the spread of the ebola virus. Speaking on live television. Guiding 500 strong-willed Congressional personalities toward progress. Someone has to do this job. I'm glad he has.

Thanks #4: Eric Powell

Eric is the pastor of the church where I play in the band. I've written about him often in the weekly thankfulness posts so qualifies for special celebration here. He's been in his current position for about 14 years. Leading any organization takes talent and drive. Leading what is basically a volunteer organization takes something extra special. The risk of burnout is high, having to deliver a sermon every week and nurture dozens if not hundreds of people throughout the year. Yet his presence from the pulpit is good-natured, self-deprecating, and progressive. In the face of declining nationwide Catholic membership, he's talking church renewal and living it by making research journeys across the country.

Thanks #3: Scott Hillegass

Scott's been a friend for years, which doesn't make me special, because he is basically a friend to everyone he meets. In some ways he's the strong, silent type, but his sharp sense of humor is regularly on display. He was condo board president for years, and in the other years he's either been on the board or an active volunteer. He attends his son's cross country meets, and helps his other son find his way through college. He's disciplined in his exercise. He coordinates neighborhood touch-football games and a men's Bible study. This year he's had family with serious health issues, while keeping a job that has him driving around a couple of states. He does it without boasting. He makes people around him better.

Thanks #2: Bev Buckley

I've been around volunteer organizations for a quarter century by now. Enough to recognize the rare someone who is truly, selflessly dedicated to the cause. For our condominium association, Bev is that person. She's re-upped for the volunteer Board for many years. She solicits bids for property signs. Landscapes the grounds not just for her unit, but everywhere. Enlists her grandchildren to do manual labor. Initiates friendly conversation with almost all the neighbors and knows them personally. As a Board volunteer, I am constantly receiving thanks from her for my work. I know that she also helps family members who are struggling with health concerns, and cuts hair for friends of hers. Once she paid the condo fee for someone who couldn't afford it. She defines generous.

Thanks #1: Dave Carroll

In some ways I think Thanksgiving is the most meaningful holiday of the year. A spirit of thankfulness is what brings harmony to mankind, the cure for fear and anger alike.

In my book November is official thankfulness month. Time to celebrate people and things I'm thankful for from this past year. Family will not be included in this list; feels too much like a cop-out.

Being a condominium board president combines the fun of property maintenance and the joy of satisfying 32 different personalities. Dave Carroll stepped in during a particularly hectic year. A unit was completely soaked and frozen during the polar vortex, creating an unprecedented insurance claim and all the trappings that go along with it. Our carport project took longer and cost more than expected, with confusion among contractors and frustration among residents. Dave's taken it all in stride, managing by walking around constantly, and keeping mild-mannered and humorous throughout. Leadership can make or break a neighborhood, and he's kept the ship upright during very choppy seas.

Peaceful Easy Feeling

A great anthem for a spring-like November Sunday morning. Besides, Dena and I just watched the documentary on the Eagles.

RENT Pays Staggering Performance

Where to begin?

For starters, RENT is a way better show than I expected. The glimpses I'd caught on Netflix left a dark impression on me, but it's peppered with enough snappy remarks to keep things crisp.

Of course, the artistic quality of this cast and crew was off-the-charts, bringing out the best that the book and score had to offer.

Rather than styling an eloquent review, I'm just going to ramble some exclamations that ran through my mind as I watched it.

Sean - I can see why this was your dream role. Your voice is so rangy that I felt like I was in the presence of a professional rocker. The subtleties you brought to Roger's character made it utterly real.

Aaron - I don't know you, but it's hard to imagine a better fit for Mark's character. Your voice was a catchy thread that wove it all together.

Samm - Stunning as ever, with killer dance moves... the athleticism it takes to sing with full breath while doing all that is impressive. So happy to see you in such a featured role, and deservedly so. Your interplay with Sean was remarkable.

Chris Stanford - OMG dude! Those MOVES! I couldn't take my eyes off you. Seriously, if gay was a choice, you would be so heavily recruited after that performance.

Kallie - Good to hear your voice from onstage again. Was I dizzy, or did I see someone playing your chest like bongos at one point?

Aimee - Way to nail that phone call scene and help set the tone for all the fast-paced fun. You can be my policewoman anytime! Though I'd rather work a spelling bee with you. :)

Chris Terven - Do you weigh less than me now? I loved your scene stage right when you towered over the other Christmas carolers. The way you use expressions to deliver comedy is as brilliant as you are.

Ben - I wasn't surprised to learn that you've got acting chops. Certainly there was no competition when someone had to be assigned to a spectacularly-dressed businessman. Congrats on the successful debut!

Nick - Ensemble roles are tricky, but you made a convincing drug dealer. Was that method acting?

Wendy - There are no words to praise what you've done highly enough. You're the Mozart of choreography.

Brett - Hug Wendy. I can imagine the myriad ways you tweaked greatness into near-perfection along the way. Congratulations to one of CPT's directing greats.

Austin - Your pipes just keep getting better. I wish you'd have had more solos out there.

Jake - Way to bust the moves out there. Not even Peter Pan could keep up with you.

Tony - That soulful solo of yours was gripping. Any cast with you in the ensemble is extremely deep.

Kristin - Your gracefulness is mesmerizing out there.

Eli and Rich - Dynamic duo. I thought of you guys often during the show. So many mikes. So much hanging on the timing and quality of the sound, which was flawless.

Alan - I run into people all over town who saw a Rent poster on display. I enjoyed the costuming so much that I wondered if you were really old enough to be retired.

Bridgette, Dorothy, Carol, and Wendi - I can't do a write-up without giving you props! Even though you didn't all do props, I mean, some of you had props, but... love you all.

Y'all inspired me in prepping for Dirty Rotten Scoundrels. You've set the bar incredibly high.

Living Less Sweetly: The Week In Thanks

Last week I tutored my 600th hour, more than double the goal I had for the business when I started it six years ago. This week I have another 30+ hours scheduled so there's an outside chance at 700 for the year.

I am loving Cupcake's playing habits. I'm guessing that not all cats like to play. She does, but not to the point of irritation. She likes to wrestle, to chase, to pounce, aggressively enough for exercise but not wildly enough to damage skin or furniture.

Still holding down 1st place in the fantasy basketball league.

I decided to try detoxing from sugar since I'd been snacking regularly for some time. It's paying off. I've had plenty of energy to make it through 10-hour tutoring days. No surge-and-crash. No yearning for mid-afternoon naps. Things feel great.

For some reason, our State Farm condominium association premium dropped by $2,000. Enough said!

We went to Dena's bank's annual pre-Thanksgiving Christmas party on Saturday. She is lucky to be working somewhere that has such good-natured people, especially her boss.

We had a blasting cold arctic front come through this week, but not enough snow to require plowing. Not only am I thankful for that, but just in general that somehow as this outdoor-damping season ushers in I've pretty much grown immune to the loss of summer. The body just naturally adapts to a new normal.

My talented friends in RENT have been selling out the theater, including a couple tickets I've bought for next weekend.

Finally, I'm just glad there is so much more to life than just a daily grind. We don't need to sit in our living rooms absorbed in any one thing. There are a million adventures out there to be taken of our choosing. What a gift!

Epiphany LifeTeen Adds "Build Your Kingdom Here"

Epiphany Catholic Church's LifeTeen band helped inaugurate a new season by rocking out the theme song written by Rend Collective Experiment.

The new anthem drew fist pumps of approval from core member Mike Lieder.

"Everyone should wake up to this song, every day," said Mike's fists, if fists could talk.

Former $37M NFL Player Gives It Up To Farm

There are more than a few stories of someone growing up on the farm, and eventually moving on to become an NFL star.

There aren't too many stories of a player going the other way on that path.

Jason Brown has one of the best, more unusual stories you'll find.

Brown played for the Baltimore Ravens and St. Louis Rams from 2005-11. In 2009, his five-year deal with the Rams for $37.5 million made him, at that time, the highest-paid center ever. He made more than $25 million from that contract and despite not even being 30 and having interest from other NFL teams after the Rams cut him, he gave up football.

He wanted to get into farming.

He had never done it before. He learned by watching YouTube videos and asking other farmers for tips. Really.

CBS News shared Brown's unique story.

"My agent told me, 'You're making the biggest mistake of your life," Brown, who lives in Louisburg, N.C., told CBS. "I looked right back at him and said, 'No i am not. No I am not.'"

CBS said Brown just harvested his five-acre plot of sweet potatoes.

"When you see them pop up out of the ground, man, it's the most beautiful thing you could ever see," Brown said to CBS.

He talked in the interview about serving God, and how he was doing that through farming. He said he plans to donate the first fruits of every harvest to good pantries. This year it was 100,000 pounds of sweet potatoes, the CBS story said.

It's a pretty remarkable story, one that probably won't be recreated by many NFL multi-millionaires down the road. He certainly seems very happy with his new career.

10 Things You Didn't Know About Forrest Gump

Travolta and Murray Turned down Gump

Before Tom Hanks made the character of Forrest Gump a household name, both John Travolta and Bill Murray were considered for the part. Travolta admits it was a mistake to turn down the role. The author of Forrest Gump always pictured John Goodman as the ideal Forrest Gump.

Chappelle and Ice Cube Turned down Bubba

The second most popular character in "Forrest Gump", Bubba, was offered to both Dave Chappelle and Ice Cube. Both turned down the role. Chappelle admits he turned down the role because he thought the movie was not going to be successful and that it was a huge mistake.

Paintings Were Inspirations for Movie Scenes

Two scenes in the movie had painting inspirations. The scene of Forrest sitting in the school hallway is a replication of Norman Rockwell's "Girl with a Black Eye." Jenny is throwing rocks at her home and collapsing on the ground mimics the painting "Christina's World" by Andrew Wyeth.

Bubba Gump Shrimp Company Now Exists

The Bubba Gump Shrimp Co. talked about in the film was a fictional place created for the film. After the popularity of Forrest Gump, there are now Bubba Gump Shrimp Co. restaurants in Florida, California, Hawaii, and even Japan.

Producers Used Special Effects for Sinise's Legs

In order to make Gary Sinisie look like he had lost his legs in the war, producers had a special wheelchair created that allowed him to tuck his legs under him for a more realistic look. For scenes on the shrimp boat, parts of the boat were cut to allow him room to move his legs. Computer editing then added in the parts of the boat that were missing. In other areas of the film, computer editing erased all noticeable areas of his legs.

The Watergate Security Guard Was Named Frank Wills

When Forrest calls security to report a burglary, the security guard who answers says his name is Frank Wills. This is the actual name of the security guard on duty who discovered the Watergate burglary the day after it happened, in 1972.

Strip Club Is a Catfish Restaurant

The club where Jenny plays the guitar nude is an actual catfish restaurant in Savannah, Georgia. Love's Catfish was the backdrop for the club. The bridge Jenny stands were an old entry to the restaurant and were demolished about a year after filming that scene.

Vietnam Is a Golf Course

The scenes filmed to look like the characters were fighting a war in Vietnam were a location on Fripp Island, South Carolina. Ocean Creek Golf Course was the location for many of the war scenes. Another location was the marshes at Hunting Island State Park.

Fans Can See the Shrimp Boat in Florida

During part of the move, Forrest lives and works on a Bubba's shrimp boat as a promise to Bubba. Producers created the hurricane scene by using jet engines to stir up the water and create waves. Fans can see the boat at Planet Hollywood in Downtown Disney in Orlando, Florida.

Hanks Doesn't Want a Sequel

Although the movie raked in more than $250 million, Tom Hanks is not keen on creating a sequel. The author wrote a follow-up book to Forrest Gump, but at the time Hanks refused to take part in any sequels and the production company knew no other actor could play Gump. Talks to film a sequel took place in 2010, but so far, nothing has come of it.

8 Foods That Boost Your Mood

It’s getting darker outside. For a lot of us, it seems like it’s getting darker inside, as well.

Since the clocks fell back, and the sun started going down right after lunch, a lot of people have been complaining about SAD, or Seasonal Affective Disorder. It’s one of those conditions that comes with an acronym so perfect, you wonder if it’s even real. But doctors insist it is—and that it can even run in families.

SAD is a type of depression that sets in from fall to winter, and can make you feel like you’re trapped in the beginning of a Nicholas Sparks novel. The reduced level of sunlight we get after Daylight Savings Time creates a drop in the mood-boosting brain chemical serotonin and an imbalance in melatonin, another brain chemical regulating sleep and mood.

Fortunately, Eat This, Not That! has uncovered a handful of food swaps that hack your brain’s chemicals and reset your mood from foul to fair. In fact, just making a handful of tweaks to your diet as the days grow shorter can put a spring in your step long before spring is in the air. (And keep the good mood going by signing up for our newsletter and avoiding the winter weight with 5 Daily Habits That Blast Belly Fat.) 

1. Best Get-Happy Vegetable Swap

EAT THIS

Red Bell Peppers

3 calories, 0 g fat, 0 g saturated fat, 0.1 g protein, 0.5 g sugar 

1 tbsp

NOT THAT!

Green Bell Pepper

3 calories, 0 g fat, 0 g saturated fat, 0.1 g protein, 0.4 g sugar 

1 tbsp

Why red? Aren’t all peppers the same? In fact, red bell peppers—which have been allowed to ripen on the vine and not picked when still green—have considerably higher nutrient scores than their underdeveloped brethren—more than double the vitamin C and up to 8 times as much vitamin A. In a recent survey of nutrient density, researchers at William Patterson University ranked red peppers as second only to leafy greens as the most potent of vegetables. The higher concentration of vitamins helps to not only improve your mood directly, but to also boost your immune system and lessen cold syptoms. Stir-fry or roast them if you’re not down with nibbling them raw to get the most of their vitamins and nutrients. (And find out why color also matters when choosing the Best Fruits for Fat Loss.)

2. Best Get-Happy Condiment Swap

EAT THIS

French’s mustard

0 calories, 0 g fat, 0 g saturated fat, 0 g protein, 0 g sugar

1 tbsp

NOT THAT!

Hellmann’s Mayonnaise

90 calories, 10 g fat, 1.5 g saturated fat, 0 g protein, 0 g sugar

1 tbsp

Swap omega-6-heavy mayo for omega-3-loaded mustard and get an instant mental health boost. While essential, omega-6s are also inflammatory, and are linked to obesity, diabetes and depression. Mayonnaise, made from grain and seed oils, provides a whopping 11,359 mg of omega-6 per ounce. The humble yellow mustard, on the other hand, is among the top dozen or so sources of omega-3 acids, with nearly half as much, ounce per ounce, as canned tuna. A 2013 study in the Journal of Nutrition found that higher levels of omega-3s relative to omega-6s were linked to lower risks of depression.

3. Best Get-Happy Snack Swap

EAT THIS

Pumpkin Seeds

142 calories, 6 g fat, 1 g saturated fat, 6 g protein, .3 g sugar

1/2 cup

NOT THAT!

Chex Mix Bold Party Blend

120 calories, 3.5 g fat, 0.5 g saturated fat, 2 g protein, 1.8 g sugar

1/2 cup

Pumpkin seeds are like crunchy little nuggets of Prozac Helper. They’re one of the best food sources of an amino acid known as tryptophan, which helps the production of serotonin in your brain. Antidepressants help the brain to circulate serotonin, so if you’re taking them now, these little pumpkin pick-me-ups may make them even more effective. Spice them up and swap them in now for Chex Mix, which is made from wheat, corn, and vegetable oil, all of which are high in omega-6 fatty acids. A study found that those with the highest intake of omega-6 fatty acids have twice the risk of becoming depressed. 

4. Best Get-Happy Candy Swap

EAT THIS

Lindt 85% Cocoa Bar

230 calories, 18 g fat, 11 g saturated fat, 5 g protein, 5 g sugar 

One serving (4 squares)

NOT THAT! 

Hershey’s Special Dark

190 calories, 12 g fat, 8 g saturated fat, 2 g protein, 21 g sugar

One serving (one bar)

Dark chocolate perks up your brain in four different ways; it boosts serotonin and endorphins, the feel-good hormones; it’s rich in B vitamins and magnesium, which are noted cognitive boosters; it contains small amounts of caffeine, which helps with short-term concentration; and it contains theobromine, a stimulant that delivers a different sort of buzz, minus the espresso shakes. As if that’s not enough, it’s also one of our 10 Libido-Lifting Foods (go ahead and click, no one’s watching and it’s SFW).

The catch: most treats labeled “dark chocolate” have had the healthy nutrients processed out of them. A product like Hershey’s Special Dark is made with alkalized, or “Dutch” chocolate, which destroys up to 75% of the healthy ingredients in the chocolate. Look for a bar that’s labeled “72% cacao” or above, even if the calorie count is a bit higher. 

5. Best Get-Happy Drink Swap

DRINK THIS

Chamomile Tea

2 calories, 0 g fat, 0 g saturated fat, 0 g protein, 0 g sugar

1 cup (8 oz)

NOT THAT!

Diet Soda

0 calories, 0 g fat, 0 g saturated fat, 0 g protein, 0 g sugar
1 cup (8 oz)

In summer, your body clock is like Dr. Dre—perfect beats. Once winter hits, the music gets all discombobulated. Your circadian rhythm is thrown off by the decrease of (natural) light, making it harder to sleep at night and to stay on top of your game during the day. Research shows that chamomile tea not only brings on better sleep, but actually improves your cognitive functioning during the day. Meanwhile, a study last year linked soft drinks to depression, particularly the diet variety—those who drank more than four cans a day were 30% more likely to have had depression, due partly to the artificial sweetener aspartame. (For more cola shockers, click on our eye-popping Surprising Reasons to Finally Give Up Soda.)

6. Best Get-Happy Juice Swap

DRINK THIS

R.W. Knudsen Just Blueberry Juice

100 calories, 0 g fat, 0 g saturated fat, 0 g protein, 18 g sugar

1 cup (8 oz)

NOT THAT!

V8 Splash Berry Blend

70 calories, 0g fat, 0 g saturated fat, 0 g protein, 18g sugar

1 cup (8 oz) 

Darkly-colored berries lead to weight loss, decreasing the formation of fat cells by up to 73%—that alone will improve your mood. But berries also carry heavy doses of vitamin C. Too little C—a possibility when you’re hunkering down on comfort foods and no longer enjoying a summer bounty of tomatoes, peppers and fruit salads—can lead to fatigue, depression, low motivation, and the general feeling that you’re sloshing around in wet snowboots 24/7. Avoid the imposter “juices”—V8 Splash is a pathetic 10 percent juice—and power up with R.W. Knudsen Just Blueberry. Add a glass in the AM, along with these 6 Morning Rituals That Guarantee a Great Day.

7. Best Get-Happy Appetizer Swap

EAT THIS

Outback Steakhouse Crab and Avocado Stack

547 calories, 31 g fat, 3 g saturated fat, 17 g protein, 6 g sugar

NOT THAT!

Outback Steakhouse Bloomin’ Onion

1,959 calories, 161 g fat, 48 g saturated fat, 18 g protein, 28 g sugar

One platter of the Bloomin’ Onion has 113 grams of downer-inducing omega-6s. You could rename the appetizer the Wiltin’ Onion for its—no kidding—2 ½ shot glasses worth of vegetable oils. The Crab and Avocado Stack, on the other hand, provides mood-boosting omega-3s from the crab and cravings-crushing monounsaturated fats from the avocado. A study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. (Avocado is also one of our 10 Foods for a Longer Life; click to see the other nine.)

8. Best Get-Happy Salad Swap

EAT THIS

Romaine salad with Vinaigrette 

45 calories, 4.1 g fat, .6 g saturated fat, 1 g protein, 1 g sugar
1 cup

NOT THAT!

Traditional Romaine Ceasar salad

184 calories, 15.3 g fat, 2.8 g saturated fat, 5g protein, 1.3 g sugar
1 cup

Kale gets all the green-market glory, and everyone knows what spinach has done for Popeye, but humble Romaine lettuce tops them both in nutrient density, according to William Patterson University researchers. One of the main nutrients in Romaine and other leafy greens is the B vitamin folate. Recent Finnish research showed that low folate levels were found in depressed members of the population.

Unfortunately, proud Romaine is often downgraded to a veritable junk food when it’s paired up with commercial Caesar salad dressing, an oil-based bastardization of the traditional Italian recipe that’s one of the foods highest in depression-causing omega-6 acids. Lift your spirits by topping your salad with an olive oil vinaigrette, which boasts both heart-healthy monounsaturated fats and mood-boosting mustard seed.

18 Best Netflix Movies You Haven't Seen Yet

As great as Netflix is, finding good movies you haven’t yet seen can be a chore. You may have even started believing that you’ve already seen them all. Rest assured, there is very little chance you have.

A Good Movie to Watch suggests movies you haven’t seen, but you should. To do this, we only recommend movies that have received a 6.7 rating on IMDB and a 60% Fresh score on Rotten Tomatoes. This means that these movies have been appreciated by both critics and viewers, so you can trust that they’re awesome. We also try to specialize in movies that didn’t make a huge splash at the box office or which didn’t get the attention they deserved, so there is little chance you have already seen them. 

Below we count down our most favorite movies among those available to stream on Netflix Instant USA. For all the little-known, highly-rated movies ready to stream on Netflix, click here.

18. Nowhere Boy (2010)

In a different change of pace, this biopic focuses on John Lennon’s reckless adolescence and family life instead of his soon-to-be iconic music. It brings an epic rockstar many of us have known our entire lives down to a more relatable level. The young Aaron Taylor-Johnston gives a very angsty performance which feels a little over the top at times. Anne-Marie Duff does comes off too flirtatious for a newly formed mother-son relationship but Kristin Scott Thomas outshines them all with her steely demeanor.

Learn more & watch on Netflix.

17. Ne le Dis à Personne (Tell No One) (2006)

Francois Cluzet, who you may remember from The Intouchable, plays a man whose wife is killed and is afterwards accused of murdering her. To make matters even more confusing, signs that his wife is actually still alive surface. This well thought out thriller is at all times the furthest thing from boring and has, among other great components, well crafted chase scenes as the protagonist looks for 8 years of unanswered questions.

Learn more & watch on Netflix.  

16. Frances Ha (2013)

Frances (Greta Gerwig) lives in New York – but not the glamorous NYC of Woody Allen movies. Taking place primarily in gritty and rapidly gentrifying North Brooklyn, the black and white film paints a picture of an extended adolescence. Focusing on the goofy and carefree Frances, who rapidly loses her boyfriend, her best friend and her dream of being a dancer. She moves in with two guys, who are both more successful than her, and becomes even more determined to fulfill her goals, impractical as they may be. Fans of HBO’s Girls and other odes to not being a “real person” yet will love this film.

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15. Broken (2013)

Remember the name Rufus Norris. “Broken” is his directorial debut and he handles it like a seasoned pro. Also keep an eye out in the future for its young star, Eloise Laurence, who shows all the natural ability of a young Natalie Portman or Jodie Foster. Laurence plays “Skunk”, a twelve year old trying to make sense of life – and whose task isn’t made any easier by her own family’s internal struggles, or the other families living in the peaceful-looking cul-de-sac where much of the action takes place. We’re informed from the get-go that some sort of tragedy will befall the girl, but we don’t know what shape it will take, or what the outcome of it will be. The tension builds from there, with a little relief along the way, thanks to her often-amusing performance as she witnesses the confusing actions of her elders. Tim Roth and Cillian Murphy are also in good form, both of whom seem happy to complement Laurence’s presence rather than try to upstage her. “Broken” is equal parts cute, frightening, and brutally tense. It’s well worth checking out.

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14. The Ice Storm (1997)

Set during the swingin’ seventies, two small town Connecticut families are the subject of this visually stunning and somewhat disturbing drama. With an all-star cast that includes Sigourney Weaver as Janey Carver, an unsatisfied housewife and mother of two and Elijah Wood as her eldest son, there’s plenty of star power and drama. In addition, director Ang Lee brings his signature sense of trial and unease while unleashing a quirky and pointed 70’s aesthetic.

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13. I Saw the Devil (2010)

I Saw the Devil is a South Korean psychological thriller/horror film. IT IS NOT FOR THE FAINT OF HEART!!! It has a lot of blood and gore that could make even the strongest stomachs turn. A young woman is kidnapped from her car while waiting for a tow truck and the kidnapper murders her far from her car and scatters her body parts around. Her fiancé, a secret service agent of the National Intelligence Service, sets out to track down her murders and extract his revenge. If you’re looking for a thrill ride, look no further- but don’t say we didn’t warn you.

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12. Samsara (2012)

In the grand tradition of the ethnographic world tours like Mondo Cane, Samsara hits you in the face with the diversity and wonder of human life on earth. Unlike many of its predecessors, which often descended into colonialist gawping, Samara maintains a non judgmental gaze. This film uses no words or narration to travel the world showing you the breathtaking beauty of various counties, cultures, religions, cities, industries and nature. Shot on 70mm film, the definition and clarity has to be seen to be believed.

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11. Mr. Nobody (2009)

Based on a beautiful premise, sprinkled with artistic vision, it is an intelligent man’s sit back and relax movie. The film explores the life and times of Nemo Nobody, the last mortal man on earth, as he reflects on important choices he took. Each of these choices are presented as branching pathways of what could have been, utilizing innovative non-linear cinematography. In addition to the film’s winning structure, its soundtrack is considered a masterpiece, perfectly fitting the plot via looping and trilling melodies. The film garnered 6 Margaritte awards, and has slowly been developing into an indie cult classic.

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10. Boy (2012)

Boy is the highest-grossing New Zealand film of all time, and a masterpiece of compassion and good humor. Set in New Zealand’s rural East Coast in 1984, the film’s protagonist, Boy, imagines a world outside, dreaming of meeting Michael Jackson and having adventures. These fantasies serve to distract him from the sad circumstances of his life, living with his grandmother while his father serves out a prison sentence. However, adventure comes to Boy suddenly when his ex-convict father returns to find a long hidden bag of money. Written, directed, and starring Taika Waitit and featuring the new comer James Rolleston as Boy, it’s a hilarious and heartwarming tale.

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9. Get the Gringo (2012)

A fantastic return to form for disgraced actor Mel Gibson, Get the Gringo is proof that you can have all the controversy you want off-screen, and come back to make a great piece of film. Fast, entertaining and crazy, Get the Gringo is a wild tale of a crime gone bad and eventually, becomes a fish out of water story of the lone ‘gringo’ in a Mexican prison. Perhaps most unbelievably, the film even makes you go “ahh Mel Gibson”, and reminds you of his charm and talent. Nice comeback Mel.

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8. Gattaca (1997)

Ethan Hawke, Uma Therman and Jude Law star in this film, set in the not-so-distant future, where humans are genetically engineered to be as close to perfect as possible. Any child who is conceived in the traditional fashion is labeled inferior and is discriminated against by the rest of society. The movie follows the life of Hawke’s character who, although looked down upon and considered genetically inadequate, attempts to break free from the tethers his peers have placed on him to pursue his lifelong dream of traveling to outer-space.

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7. Headhunters (2012)

A nasty little chase film with dark humor with balls to the walls action sequences. It is slightly insane, has some brutal fights in it and is completely beyond belief. The thing that keeps it going is it’s sheer pace; often circumstances shift so quickly the whole film seems a little surreal, which is part of its charm. The only point at which the film does slow down is when it hits incredibly suspenseful moments, which are stretched to near infinity. As it’s from the continental tradition, expect all the raw colors, emotion and slightly off kilter characters reminiscent of a violent Norwegian Lars Von Trier.

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6. Exit Through The Gift Shop (2010)

What happens when Banksy, one of the most famous ambassadors of street art, meets Mr. Brainwash, an egocentric aspiring French artist? Well, one of the funniest, most interesting and most exciting documentaries ever made about art, commercialism and the apparent gulf between them. But is it really a documentary? This confident and zany film will leave you guessing

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5. Detachment (2011)

A very poetic film by Tony Kaye (American History X) about an English Literature teacher (Adrien Brody – “The Pianist”) who only works as a substitute in schools which are located in very poor urban areas. The reason behind his choice is that he doesn’t want to bond too much with his students and colleagues because he is trying to control his dark emotions about life and the triviality of our existences (although it sounds depressing it is absolutely not). He also takes care of his last family connection, his grandfather, to whom he is very close and who lives in an elderly home. Unsurprisingly, their relationship is very emotional and deep. Every time I want to feel inspired I watch Detachment.

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4. The Station Agent (2003)

The Station Agent is about loneliness, change and friendship. Sounds corny right? It’s not, the characters are developed, they have their own reasons for the choices they make and nothing feels forced, neither actions or conversations. It’s a small and wonderful movie about a little man that moves out of the city and his comfort zone when his only friend dies, moves to said friend’s old train station and sets his life there. From there on it follows his social interactions with a slew of people, the relationships he forms with them. Oh, and the little man? Peter Dinklage (Tyrion Lannister), who pulls off a great performance, albeit a quiet one.

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3. Dear Zachary: A Letter to a Son About His Father (2008)

You will not come out of this movie the same person you were going into it. Get ready to cry your eyes out, scream in anger, and rejoice that such a powerful love can exist in our world. DO NOT READ ANY SPOILERS OR SUMMARIES BEFORE VIEWING! This loving documentary about the father of a young boy is one of the best movies of this decade! We can’t recommend this film enough!

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2. Senna (2010)

You will be most astonished by this electrifying documentary if you are not a racing fan, and even more if you have never heard of Ayrton Senna. The movie matches this character in being captivating beyond belief; incredibly powerful and sublime.
Director Asif Kapadia develops a compelling and exciting picture of F1 and the man that was Ayrton Senna. At a time when F1 cars were +1000hp fire breathing monsters and the grid was stacked with world champions, Senna rose above the rest to take 3 world championships and win the fabled Monaco Grand Prix a record 6 times. Unfortunately Senna’s life was cut short at the age of 34 in a devastating racing crash. By many he is still considered one the best and most exciting racing drivers to have ever stepped into an F1.

Learn more & watch on Netflix. 

1. Short Term 12 (2013)

Short Term 12 is exactly like being injured in a part of your body where you didn’t think it was possible to get injured before. It will hurt but it will make you care.
Natural and understated by budget and by purpose, it is powered by perfect performances that will take you on an emotional roller coaster ride you will never forget. It is at times sweet, at times depressing and at times hilarious.
The thing is, without even taking into consideration its small budget or the importance of the issues it talks about – we would still consider Short Term 12 as one of the best movies of the past 20 years.