The planning and upkeep in preparation for the big night(s) is fierce. Girls have been known to have mental and emotional breakdowns due to the stress of picking a costume, making that costume, making sure the costume is sexy/cute enough, and also making sure that nothing naughty falls out of it. OK, maybe not a full on breakdown, but that’s probably because they self medicate with shots of tequila.

There’s a lot of prep work that goes into the perfect Halloween and the key to success is planning. You don’t want to wake up on October 29th without a costume and be forced to go as a naughty school girl…again. So use this calendar as a countdown to Halloween; stay on track and you’ll be good to go come October 31st (or 25th if you like to celebrate all week long!) sans breakdown. You’ll look amazing, have a great time, and increase your chances of making out with Batman at a party.

October 8-10: Costumes, Costumes, Costumes!
This weekend, figure out what you want to be for Halloween, whether you are going solo or doing a group thang with your girlfriends. Peruse the Halloween stores, hit the internet for inspiration and settle on something. If it requires ordering, get on that now!  You want to make sure that it has time to ship and that it fits. (Note: Yes, showing a little butt cheek does count as fitting. It is Halloween, after all.) If you are making your costume, go out and pick up all the goods. It always takes longer to piece that thing together than you think and you don’t want to have to run out the night of Halloween when you realize you don’t have enough fabric to cover your nips.

October 11-17: Clean (up) Your Plate!
Showing off your belly on All Hallows Eve? Does that Lady Gaga meat dress show off too much cellulite on the thighs?  This week, start cutting extra cookies, beers, candy, and pizza out of your daily diet. I’m not saying you have to lose weight, but I am saying that you’ll be a lot more comfortable in your skin (which is all that will be showing) if you feel your best. And that means eating healthy!  If you want to, start adding more veggies, lean protein, and whole grains to your daily diet, and cut back on the stuff that isn’t as good for ya. (Except candy corn – that is totally acceptable.)

October 18-23: Work It Out!
Keep it up with the gym routine and don’t forget to add toning exercises! Abs, arms, legs – everything has to look tight. Follow up those workouts with a Pumpkin Spice Latte (with skim milk!) and some old-time Halloween traditions. P.S. Keep working on that costume!

October 24: Test Run!
Try on your costume(s) to make sure everything is working right and figure out your hair and makeup. Think of this as a dress rehearsal. Just don’t show that costume to too many people! Halloween is all about the surprise, so you don’t want to ruin it by prancing around campus a week early.

October 25: Final Details!
Figure out your pre-gaming plans (including which awesome drinking games you will be playing!), stock up on the booze, and finalize which parties you will be attending on the big night. Oh, and a giant bowl of candy on the coffee table isn’t a bad idea either.

October 26-28: Investigate!
Go undercover and find out what other people are going to be. The last thing you want is to show up at the party and find 12 other Snooki’s dressed exactly like you. Tweak your costume as necessary. Enjoy a Reese’s Peanut Butter Cup. Hit the gym. Enjoy another Reese’s Peanut Butter Cup.

October 29: Time to Rock and Roll!
Yeah, it’s not actually Halloween, but it’s a Friday night so it’s time to start the party. So, get ready to go. Shave EVERYWHERE (cuz it’s all gonna be showing, especially if you take Batman home to show him your bat cave),  charge your camera, drink lots of water, eat a giant bowl of noodles with a side of breadsticks and get ready to pre-game.

Chase those shots with some candy corn pumpkins (just not too many – that sugar will make you ill) and you’re ready for the perfect Halloween!

October 30th and 31st: Repeat!
Pound some Powerade, eat a breakfast sandwich, spruce up that costume (wipe off the spilled sangria, sew up that hole from when you fell in the street…), and do it all again.

[Stumped for costume ideas? Not sure what to chug-a-lug at your pre-party? Come back all month for more tips and tricks for every college girl's favorite night of the year.]

Alright everyone. I owe you an apology. Last week's article made no sense. Is she done? What happened? Did she mess up? Why is she crying? Just be? What does that mean?? This is really not very man-free!

True on all counts. I was under, let's say, emotional duress while writing last week's article. It was drama llamas all around, and there's nothing more I hate than a drama llama. They just stand there, all high and mighty with their long necks and furry coats, staring down at you and then turning around like they're disgusted with your actions...drama llamas, who needs em?

Anyway scratch what I said last week. Let's talk about what happened this week!

Friday night my peer health internship was doing an event that we do twice each quarter called Snack Attack. It sounds a lot more fun than it actually is. Basically we (the interns) hand out little bags of animal crackers or pretzels to the drunken revelers in the streets around 1o PM on Friday night "to help them feel better in the morning if they choose to drink."

Yeah, I know...

Nonetheless, you learn many things when looking at the meat market that is Friday night through sober eyes, my young grasshoppers. First of all, yes, your skirt IS TOO SHORT! And no, pulling it down every 3.5 steps DOES NOT HELP. Also, ladies, if you choose to fall at any point during your night out, please, please, do not make it in front of your college town's uniformed finest while wearing the shortest, tightest dress and highest heels known to man. If you do, DO NOT attempt to be helped up by your drunk friend (who, in addition to her super-short dress and heels is wearing a walking boot - the kind you wear after breaking your foot!) who of course will proceed to fall ON TOP OF YOU. How you managed to not get arrested in beyond me. But I digress...

Oh yes, lessons learned. In addition to being aware of your wardrobe choices and managing not to fail epically in front of cops, here's one lesson that might actually save you from a little heartbreak, or at least The Clap: guys will do anything, and I mean ANYTHING. If you are drunk, and you are wearing a dress that screams "SEX SEX SEX," and don't look like a complete mess, guys will try to have sex with you. Sometimes they are more likely to try to have sex with you if you look like a complete mess. They will cat call/ hit on/text/ call/ chase after (no, seriously)/ get in fights for/ flirt with/ do shots with/ dance with/ make out and do a lot more with any girl whom they think will let them put their little friend in. Bonus points if you a) won't remember it or b) actually have a pulse.

That being said, I had my own fun Friday night. I wore my short-but-not-too-short skirt and top under my peer health sweatshirt so that I would be ready to hit the parties as soon as the last of the animal crackers had been forced upon given to the revelers. Like clockwork, I drank, had fun, danced, and then proceeded to get hit on. The suspect was a housemate of my friend throwing the party and was a bonafide Brody Jenner look alike. Like I was going to say no? Man-free May or not, he LOOKED LIKE BRODY JENNER. One thing let to another, and "hey, do you want to go take shots in my room?" was on the table. Now, I've been around this block more than a few times, ladies, and I know that when he says "hey, do you want to go take shots in my room" what he really means is "hey, lets go to my room and get you more drunk, talk a little bit and hopefully I'll see your boobs." The truth hurts.

And he did see my boobs. But not much else. Strangely I saw all of him... Even more strange, I just wasn't into it. I was drunk enough to be like, "Sure, I could have sex with you right now, but it would be a lot easier if we just made out and you played with my boobs." Which is basically what happened. And that's all that happened. Then I stayed at the party for a while longer before heading home, without the guy's digits. I know where to find him if I want to, but bottom line: I really didn't care enough to.

So, then, what does this little story say about my quest to be man-free? What have I learned from Man-Free May? Anything? Nothing? What was I actually avoiding? Men? Sex? Heartache? Rejection? Feeling like a dirty dirty pirate hooker?

Even though in retrospect my Man-Free May could've been a little (OK, a lot) more man-free, the lessons learned are not lost. If anything, they were supplemented through interaction with men. At the beginning of this challenge I was still the girl that basically had "LOVE ME" written across her forehead. Week one, I started off feeling free and focusing on me, which was amazing. Week two I started to miss the touch of a man. Week three was drama llama. I can say, though, that by abstaining from dating/hooking up this month I didn't form any suffocating emotional ties to any one guy. If "sex is the glue of God" as my mentor likes to say, I was glue-free for this month, and that was really reallyyyyyy nice. Now I'm not saying that being love-free or intimacy-free is the way to be, it just was for me this month.

The most valuable thing I've learned? Whether it is to be loved, to have nearly no interaction with the opposite sex, to date like a guy or to just have fun, make sure you know what you want. Take time to look at your history of love and sex and figure out when you were the happiest and the most unhappy. Ask yourself why, and what you can do to change that in the future. When you know what you want, you will be more confident and actually more attractive. And that's never a bad thing.

Going completely Man-Free is a big challenge, and I commend any woman who can. But at the end of the month, I know how I feel, what I want, and maybe even what I need.

[Come back next month to follow Jill on her journey to live outside the box and face her biggest fears.]

It's just me and them this month.

Everyone’s got a vice, a bad habit, something they know they need to change. Unfortunately, everyone also has a million excuses why they just can’t do it. Not anymore. Every month we will be following a different CollegeCandy writer as she takes on a personal challenge. Last month we followed Kelly as she challenged herself to a one-month shopping fast. This month it’s Samantha and her quest to be man-free for 31 days.

A wise woman (my great-grandmother) once said, “boys are like buses, another one will come around the corner in 5 minutes.” My great-grandmother also said, “if you can’t be good, be careful.” Thanks, Grammy.

In my history of interaction with the opposite sex, I have found the first to be true. Since I started dating the guy that would be come my long-term boyfriend of three years right before my Junior year of high school, there has been a steady stream of guys coming and going in my life. (Insert dirty pun here?) Whether we were just “talking,” dating, or hooking up, I’ve seldom gone a few months without any kind of male interest.

There was my boyfriend of three years, whom I dated up until the end of my freshman year of college. Then there was a friend who wanted to be more, followed by a few drunken one-night stands. Then there was Douchebag letter C, whom I let string me along for far too long. Then there was Douchebag letter T, who I let do the same. Then there was M, who I may or may not still be in love with. We met in June between my sophomore and junior years, and dated from August-January. Then there was my run with match.com. Yes, match.com. It’s a whole other story, but after dating frat-boy-doucher, a stint with an NFL player, and some planned but never executed dates with a few others, I had successfully been talking to lots of guys but getting nowhere.

[Pause] Wow, that’s a lot. I just quantified four years of my life by whom I was “dating” (the term dating is used extremely generously here). WTF? I JUST QUANTIFIED FOUR YEARS OF MY LIFE BY WHOM I WAS DATING! This, ladies, is what brings me to Man-Free May.

So what is Man-Free May? Is it kind of like Mustache March? Hmm, sort-of, although my upper lip isn’t what is going to be waxed by the end of this. Gross, I know, but it’ll keep me honest.

Man-Free May is exactly as it sounds. No dates. No random makeouts. No kissing male friends. NO DRUNK TEXTING. No sexting. No instigating text/email/Facebook wall conversations with members of the opposite sex whom I would consider dating. No sex. No crying over ex-boyfriends, lost loves, or the one that I’ll never have. No (insert male-related crazy girl habit here).

Why oh why am I giving up cuddle sessions for a full month?? A few reasons. I’d love to be in another committed relationship; I’m a love junkie and miss having a partner in crime (and regular booty). Whenever I’m not in a relationship, I’m trying to be. This leads me to let guys use me, lead me on, etc., etc. Guys can tell that I want to be in a relationship – it’s just who I am – and this sends most of them running in the other direction. I’m tired of trying, tired of trying to make it happen when it’s just not what (seemingly) any members of the opposite sex are looking for when they can have a slew of drunken bimbos nearly every night of the week, no-strings attached. (To be fair, I have been that bimbo before.) So I’m going to stop trying, cold turkey.

Man-Free may will also give me a chance to focus on ME and what I want to do with the next five years of my life after I graduate this spring. I can focus on my friends, my family, my health (lose those last 4 lbs!), and hopefully just chill out and have drama-free fun.

So, for 31 days I am going Man-Free. Follow me as I discern whether playing hard to get really works, and a whole lot of other stuff. Or even better, join in and tell me how it’s going for you in the comments below! Let’s stop focusing on the guys and do something completely for ourselves for once.

I was really confused until the next day when I was catching up on my reading (PopEater, CollegeCandy, actual News, Newsfeed) and came across an article boasting the benefits of running barefoot. Which, I deduced, was what those guys were mimicing, without having to actually touch their bare feet to the nasty gym floor.

Yes, according to researchers at Harvard, the best (most beneficial and safest on your body) way to run is SANS SHOES. Though it doesn’t seem to make sense to most of us, runners who say no to their Nikes hold their feet differently, thereby making themselves less prone to injury. The study went on to find that when running without shoes, runners hit the ground with the balls of their feet first, rather than with their heels. Which is a good thing.

The conductor of the study, Daniel Lieberman, said that runners who run barefoot have an “astonishingly different strike” and that “by landing on the middle or front of the foot, barefoot runners have almost no impact collision, much less than most shoe runners generate when they heel-strike.”

That’s all fine and good but, um, but what about that whole pavement, dirt, sand, BROKEN JAGER BOTTLES, aspect of running barefoot???

Liberman claims that “Most people today think barefoot running is dangerous and hurts, but actually you can run barefoot on the world’s hardest surfaces without the slightest discomfort and pain. All you need is a few calluses to avoid roughing up the skin of the foot.”

A few calluses? Okay, I’ll be sure to tell my pedicurist to not remove them next time.

The upsides to running barefoot include a springier step and more engagement of your calf and foot muscles, stated the study. Another upside is a slightly improved level of control. “When you run barefoot, your body precisely engages your vision, your brain, the soles of your feet, and all the muscles, bones, tendons, and supporting structures of your feet and legs. They leap to red alert, and give you a high degree of protection from the varied pressures and forces of running.”

Downsides? Jager glass.

But seriously, people have been running barefoot since…the beginning of time? It can’t be that bad. If you do decide to shun your Shox, start by running on a slightly softer surface, such as sand or dirt trial. Otherwise, not to be outdone but running au natural, Nike has their own line of “barefoot” running shoes called Nike Free. They give you the feeling of running barefoot without the calluses. Or weird looking gorilla shoes.

Ladies, in honor of National Eating Disorders Awareness Week, it’s time to ask ourselves, “Do I?” and “Am I?” It’s about looking at our own lives, and figuring out what’s healthy and what’s not.

So, ask yourselves “Do I…”

“Weigh myself every day?”

You are not a number! Letting numbers on a scale determine how you feel about yourself is dumb, but also lets your weight control you. The scale doesn’t know you. It doesn’t see what an amazing athlete you are, what great hair you have, how cute your butt looks in booty shorts, or how much your boyfriend drools over your smile (and boobs). The scale is a number. Which means it’s akin to math and science (EWWW). The scale doesn’t say anything about who you are on the inside. They weigh you when you’re at the doctor’s office anyway, so let your doctor tell you if you’re at a healthy weight or not.

“Skip meals?

Soooo many things wrong with this one! For one thing, skipping meals SLOWS down your metabolism. It will also just make you more hungry later! Your BRAIN needs fuel every 2 to 4 hours throughout the day to stay alive! (at night your body takes care of this, so that you can sleep). Skipping meals also makes you fatigued, and makes paying attention in lecture even harder than normal. Oh and here’s a fun fact: 95% of dieters regain their lost weight in one to five years! Eating when you are hungry, choosing nutritious and balanced options, having your favorite treats sometimes, and exercising because it feels good and is good for you, are the ONLY ways to stay at a healthy weight for your body, naturally.

“Count calories or fat grams every day?”

There was a time in my life when I was counting calories. Do you know how hard it is to figure out how many calories are in 4 red cups of beer, 2 jungle juices and 3 half shots? PLUS chaser? Yeah, waste of time AND energy AND an unhealthy state of mind to be in (the calorie counting, and the hangover). Yes, it is wise to check the nutrition labels on what food you’re eating when possible. Serving size is super important to be aware of, as is the amount of fat, sugar, and vitamins that you’re getting from your food choices. But when this become a problem is when you feel nervous or anxious about eating something until you know exactly how many calories or fat grams it contains. It’s feeling antsy until you can count how many calories you had that day. These habits may be moving you closer to a destructive and dangerous eating disorder!

Our bodies need ENERGY to function! Oh and fat? Fat isn’t bad! Our bodies need approximately 20-30% of your calories from fat every day! When possible, try to make your fats healthy fats, like monounsaturated fats found in olive oil and almonds.

“Exercise because I feel like I have to?”

There’s a difference between dragging yourself to the gym because you know it’s good for your body, and dragging yourself to the gym because you feel a nervous compulsion to work out. Working out is great for your body and mind!! In the immortal words of Elle Woods, “Exercise releases endorphins, endorphins make you happy, happy people don’t kill their husbands. They just don’t.” But when your reason for exercising crosses over from knowing that its good for you to feeling like the world will end if you don’t, then we have a problem. When you start skipping spending time with friends, or are always on your way to or from the gym, or feel like your compulsion to exercise is taking over your life, there may be a problem.

“Am I on my way to an eating disorder?”

If any of these above statements sounded like you, please seek help! Eating disorders are SERIOUS mental disorders that can take over your life and health. Think of all the extra time you’d have, and how much happier you’d be, if you weren’t constantly obsessing over every morsel of food that you put in your mouth, or when your next workout is going to be, or how many calories you burned on the elliptical. College can be one of the most fun and enlightening times in our lives – don’t ruin it by isolating yourself with your unhealthy habits. Have fun, be healthy, live life!

Even if none of the above statements apply to you, think about what you can do each day to improve your own, and your friends’, body images. Challenge the diet industry and media. Say no to discussions about weight, shape, or diets!

And remember, YOU ARE BEAUTIFUL!

But about what exactly? Eating disorders. Yep, it’s time to talk about them, girls. That’s the slogan for the National Eating Disorders Association’s (NEDA’s) National Eating Disorders Awareness Week (NEDAW), February 21-27th 2010.

The goal of NEDAW is “to ultimately prevent eating disorders and body image issues while reducing the stigma surrounding eating disorders and improving access to treatment,” says the NEDAW website. “Eating disorders are serious, life-threatening illnesses — not choices — and it’s important to recognize the pressures, attitudes and behaviors that shape the disorder.”

And that’s what we’ll be doing on CollegeCandy all week long. We’ll be covering the basics: what eating disorders look like, how to help a friend in need, disordered eating and losing weight the healthy way. We want to bring this difficult and serious issue to the forefront and help our friends in need.

So what do eating disorders look like? Well, just like people, they come in all shapes and sizes. Signs of eating disorders are far more varied than most people think. Sure, looking emaciated might be a tip-off that something is wrong, but there are so many more things to be aware of.

Each eating disorder, (there are four main types – Anorexia Nervosa, Bulimia Nervosa, Binge Eating Disorder and Eating Disorders not otherwise specified), has it’s own set of signs and symptoms. Of course, many of these overlap.

If you find you or a friend exhibiting any of the behaviors below, please seek help from someone you trust. Eating disorders have the highest mortality rate of any mental illness, and “a study by the National Association of Anorexia Nervosa and Associated Disorders reported that 5 – 10% of anorexics die within 10 years after contracting the disease; 18-20% of anorexics will be dead after 20 years and only 30 – 40% ever fully recover.” Scary stuff.

So what should you look for?

Anorexia Nervosa: Self-starvation and refusal to eat or maintain a weight at a healthy or normal level for one’s age, size, height and activity level. Intense fear of being fat in spite of excessive weight loss.

Symptoms:

Dramatic weight loss; preoccupation with dieting, weight, food, calories, and fat grams that interferes with one’s life; refusal to eat certain foods; denies feeling hungry; complaints of constipation, abdominal pain, cold intolerance, lethargy,and excess energy; avoids mealtimes or social functions involving food; resistance to maintaining normal body weight, comments about feeling “fat”; excessive and intense exercise regimen; loss of menstrual period; growth of thin body hair.

Bulimia Nervosa: Cycles of binge eating and purging (compensating for eating large amounts of food in a short period of time by vomiting, laxative abuse or over-exercising).

Symptoms:

Evidence of binge eating; evidence of purging; feels uncomfortable eating around others; develops food rituals; hides or hoardes food; drinks excessive amounts of water; uses mouthwash, mints or gum excessively; unusual swelling of cheeks or jaw; calluses on back of fingers or hands from inducing vomiting; extreme exercise habits; extreme concern with body weight or shape; looks bloated from fluid retention; discolored teeth. May be at a normal weight or overweight.

Binge Eating Disorder: Characterized by recurrent binge eating without regular use of compensatory measures to counter binge eating while feeling out of control, ashamed or disgusted over behavior.

Symptoms:

Excessive binge eating; food rituals; steals or hoards food; makes lifestyle changes to allow for binges; skips meals or takes small portions at mealtimes; periods of uncontrolled, impulsive, or continuous eating beyond the point of feeling comfortably full; engages in sporadic fasting or repetitive dieting. Body weight may be average, low, above average or obese.

Eating Disorders Not Otherwise Specified (EDNOS): Includes some combination of the signs and symptoms of the above disorders, but not all of the criteria necessary to meet a specific diagnosis. Like all eating disorders, EDNOS are physically dangerous and emotionality destructive.

Symptoms: Any other above signs and symptoms.

[Tomorrow we'll share the best ways to approach a friend you think might be suffering from one of the above disorders. Come back and find out, from someone who's been through it before, the right and wrong way to help a friend.]

With the start of a new quarter comes the excitement of new classes and a new schedule. And new TAs. While my friends are frantically researching classes that both fill their requirements and leave Friday open, I’m zoning out at my desk dreaming (and praying) about a tall, handsome, smart, romantic, witty discussion leader.

One that I’ve never, ever had the pleasure of having.
I have, however, encountered a creepy TA that just would not go away, which seems to be more the norm than the exception. Here is my story:

I was a cute and innocent little freshman when this all went down. The grad student, let’s call him Jeff, was TA-ing for one of my history classes winter quarter. I’m a history major and have a natural love of history and hearing my own voice, so I was basically the ONLY person that ever said anything in section. But I always felt creeped out when Jeff looked at me. Especially those few times I wasn’t saying anything at all. I could see in his face that he wasn’t looking at me as the brilliant history mind that I (thought I) was; it was obvious he was thinking things a little – ew – naughtier. Being young and naive, I brushed it off and pulled an A in the class. Probably much easier than I should have.

The very next quarter – lucky me! – he was my section leader again. Awesome. The quarter went by pretty much the same as the one before it. And again, I pulled a very easy A.

“AHHHHHHHHHHHHHHHH!!! EWWWWWWW!!”

That’s me screaming in shock and horror as I opened a Facebook email from Jeff the next fall. Yes, 3 months later. He had friend requested me and I couldn’t really say no – I mean, what if I needed a letter of recommendation in the future!? The email was short. A little hello, a little “how’s school?” and a lot of “let’s get a cup of coffee and catch up soon.” I played it off well; “I’m too busy, blah blah blah, random niceties…” I clicked send and hoped that was the end of it; I was very clearly giving this guy the brush off.

But then I would see him at the rec center (la la la, Britney on the iPod, la la la, OH SH*T, hide hide hide!!), biking on campus (riding, riding, ahhh!, swerve, look busy, don’t attract attention to yourself!), while walking into class (dive belly-down into row of seats), and pretty much everywhere in between. I did a pretty good job of dodging him – he never approached or reached out again.

Or so I thought.

Earlier this quarter Jeff emailed me again. Rather than respond nicely, I finally just blocked that creeper. Of course, the next day, as I’m trying to get in and out of the history office super fast to avoid any potential run-in, I leap into the elevator and who follows me in? JEFF!

I was stuck. I smiled at him because I thought he knew exactly who I was and it was inevitable that I was going to have to make small talk with him. But no. He said hello to me, entered the elevator, and began chatting with another woman (presumably another TA). Did he know exactly who I was? Did my new haircut and 7lb weight gain throw him off? Whatever it was, I held my breath that whole elevator ride and then RAN out of it when it got to my floor.

That was the last time I saw Jeff. For now, at least. Who knows when that creeper will show up outside my window with a boom box over his head? Luckily the whole thing is over, but the entire situation just sort of creeped me out. There’s not much for me to do in a situation like this. I guess I could complain to the department head, but Jeff didn’t technically do anything wrong. The guy was just creepy. At the same time, though, the whole TA/student relationship is a weird one. We’re not that far apart in age, meaning that it would be totally acceptable for someone like Jeff to pursue someone like me in any other situation. And equally acceptable for me to give him a very stern “Leave me alone, dude!” when I wasn’t interested. But the fact that Jeff controlled my GPA (and my future) left me without much control and got this whole thing started in the first place.

So much for my hot TA fantasy.
Maybe next semester?

So, has anyone else been put in this oh-so-awkward position?
Any happy endings to TA stories?

Some of us love it (like that girl who never goes to the gym and eats french fries for every meal and somehow still wears a size 00) and some of us hate it (when we eat an apple and our thighs starts rubbing together). But does anyone really know what metabolism is or how it works?

Your (my, our) metabolism is really just your metabolic rate, or BMR, which is roughly the amount of calories that you burn when at rest. Like right now as you sit on your couch, feet up, laptop on your lap and a bowl of cereal in your hand. This is the energy that your body uses to keep organs, cells, and digestion all going. It is influenced by your age, sex, height, weight, and the amount of muscle mass that you have.

There are lots of myths around about things that will “speed up” your metabolism, causing you to burn more calories. There are also many surprising truths. I’m going to separation the fact from the fiction and give you all the tools to control your metabolic destiny. Here we go!

Myths

If your mom has a “slow” metabolism, you will too: This is one is half-true. Heredity does play a role in metabolism, but just because mama passed on that snail’s-pace metabolism doesn’t mean it has to stay that way. There are many ways to speed things up: build muscle mass, eat a balanced breakfast and overall diet, snack throughout the day on low-calorie foods, include protein in your diet, and keep moving!

Grapefruit increases your metabolic rate: Its fiber and water will fill you up, and the Thermogenic Effect of the fruit means that your body will use extra calories to digest it, but it won’t speed your metabolism up more than any other food.

Celery is a negative-calorie food: I wish! That would be easy. And I’d be eating a whole lot more celery. But, nope, it’s not so. Celery still has calories, no matter how difficult it is for our bodies to eat and digest it.

Truths

Ice cold beverages and foods rev up your metabolism: It’s true, but the number of extra calories that you’ll burn are definitely not enough to burn off the damage done at Thirsty Thursday. Studies have suggested that drinking five to six glasses of ice cold water could help you burn an extra 10 calories per day. Not too exciting, but those calories could help you burn up to a pound a year without even trying!

Drinking water can help you burn more calories: Say it with me, “I LOVE WATER.” Seriously, you need it. And not just when you’re working out and not just when you’re hungover (or chugging water late-night to prevent a hangover). We all need water all the time! Getting enough water per day for your body weight helps to keep your metabolism, as well as all of your body’s other functions, running at full speed and maximum capability.

Dieting slows your metabolism: Yep! This one’s true, even if it seems counter-intuitive. For every pound you lose, your Basic Metabolic Rate (a fancy term for your metabolism) drops about 2 to 10 calories a day. So, if you manage to lose 10 pounds, you now have to eat 20 to 100 fewer calories per day.  Counteract this effect by gaining muscle as you lost weight; more muscle mass means a faster metabolism!

Protein speeds it up! Protein is far superior to fat or carbohydrates when it comes to your metabolism, because it requires more of your body’s energy (fat!) to digest!  Studies show that you may burn up to twice as many calories digesting protein as carbohydrates. To get enough protein per day, take one third of your body weight and convert it into grams. That’s about how much protein you need to eat to keep things running smoothly.

YOUR BURN MORE CALORIES WHEN YOU’RE PMSING!: I wanted to believe it, I prayed it was true…and it actually is! Pass the Oreos, please!! Yes, PMS cravings ARE related to the boost in your metabolism before your period. Your resting metabolic rate increases between ovulation and the first day of your period and can burn up to an extra 300 calories per day! Woohoo!

Eat well, and often: Though it seems a little backwards, eating balanced meals and snacks every 2-4 hours keeps your metabolism in high gear! This includes breakfast – eat it, people! Even a tablespoon of peanut butter is better than nothing. Breakfast gets your metabolism kick-started for the day and then you can keep it at maximum speed by eating small meals and snacks throughout the day.

Drink Some Coffee and Green Tea: This one’s tough because it is true, but like water, isn’t a huge metabolism booster. The caffeine in coffee will help you burn more calories after drinking it, but very few. Green Tea, which contains a substance called EGCG (epigallocatechin gallate), may also help you burn more calories, but so few that any weight loss effects are almost impossible to detect.

Lift! For every pound of muscle in you, your body burns 35 calories per day. The body burns just 2 calories for each pound of fat. Conclusion? Weight train!! Increased muscle mass and density will lead to an increase in calories burned because the muscle takes more energy to maintain than the fat. This means that even when at rest you will be burning more calories! (Here are some great exercises that you can do just about anywhere!)

Some Like It Hot: Some studies have shown that hot pepper and very, VERY spicy foods can raise metabolic rates by about 20% up to 30 minutes after a meal. If burning your mouth, turning red, dealing with heartburn and sweating are worth it to you, go for it! But if you’re willing to put in that much work, why not just hit the gym instead?

Mmmm holiday cookies.

I could eat my own weight in Grandma’s “Won’t Fail Fudge,” but do I really want to carry around an extra me in 2010? Not exactly. Spring comes quick here in Santa Barbara, so bikinis and spring runs are just around the corner. If you’re located somewhere where you’ll be wearing large sweaters for the next four months – lucky you! (I guess?) But even if you will be bundled up for a few more months, that doesn’t mean you want to have to trade your skinny jeans for your dad’s sweatpants thanks to a few weeks of indulging.

So, here ere are some tips for navigating holiday parties and rounds at the bar so you can enjoy yourself and still look damn good in the new year.

Surviving Those Holiday Gatherings
Food can seem like the main event at holiday parties, but isn’t the point to mingle and mix with one another?

1. Don’t Go Hungry! Pretty self-explanatory, but don’t do it! Eat sensibly throughout the day, and maybe skip a snack if you want to bank a few extra hundred calories for later.

2. Choose foods that are “worth” it to you. Choosing to have a little taste of the things that you’re really craving, say Christmas cookies or some mini-quiches, while holding back on the other hors d’oeuvres at the buffet line can save you hundreds of calories without making you feel deprived. Pick to have a small portion of your favorite one or two dishes, and load the rest of your plate up with veggies and low-fat dips. Some great options are salsa, guacamole, and other vegetable-based dips.

3. Protein, protein, protein! Choosing foods that are high in protein will help to keep you fuller for longer, and help you to combat bloat in your party dress because you will be fuller from eating less! Choose items such as cheese, nuts, small sausages, shrimp, or slices of meat. Just don’t go overboard! Stick to recommended serving sizes: 1 oz of cheese is about the size of four dice, 3 oz of meat is about the size of a deck of cards, and one serving of nuts fits in the palm of your cupped hand.

4. Keep a drink handy. Keeping a low-calorie drink or cocktail in your hand while socializing means that you can’t eat at the same time! Also, you won’t have to worry about talking with food in your mouth.

5. When all else fails, wear something slinky. You’ll attract attention and feel good. If you feel more confident, you’re more likely to make good choices about food and less likely to feel like binging on the nearest plate of sugar cookies. Think about it: wearing a big sweater means room for cookies! A slinky dress means one or two, but not the whole plate.

Bring on the Bar!
These days, I’d gladly take my vodka and tonic over a sugar cookie. But can’t I have both? Please?

1. Mix and mingle with something light. Substitute diet soda or diet tonic water when possible in your favorite mixed drinks. Juices are great to mix with, especially if the bar offers lower-sugar or sugar-free versions. Lime or lemon, and even a cherry, can flavor your drink for only a few calories. OR try flavored liquor on the rocks.

2. Choose wisely and lightly. Choose a lower calorie cocktail (especially if you’re having more than one – New Year’s Eve anyone?) Some good options include:

Wine Spritzer – Wine spritzers are half wine and half club soda. With three ounces of wine and three ounces of club soda, wine spritzers top out at about 60 calories and zero grams of fat.

Red wine or white wine (5 ounce serving)
Calories: 120

Champagne (5 ounce serving)
Calories: 120

Vodka tonic
Calories: 200 (or order it with diet tonic and lime for only about 100 calories!)

Regular beer (12-ounce serving)
Calories: 150

Light beer (12 ounce serving)
Calories: 100

Vodka Cranberry with just a splash of cranberry and mostly diet tonic
Calories: Under 150

Unless you consider yourself “a runner,” (you know who you are) running can kind of suck. A lot. Sometimes it feels great to feel the wind through your hair and know that you left the equivalent of a 5K in the dust, no sweat. Other times, you barely make it to the end of your block before thoughts of turning home to the comfort and safety of your couch and DVR creep into your head.

And then there’s the whole debate over whether running on a treadmill is the same as running outdoors. Some “runners” will swear up and down that running on a treadmill is inferior to running outside, belittling the 3 miles on the treadmill that you just called your workout as not as hard, not as fast, or not as long as the treadmill said.

Well, here’s your chance to put those people in their place. Studies have proven that treadmill running is just as hard (and good for you) as running outside! Yayyyy! For better or worse, the treadmill and the great outdoors will burn your booty just the same when running is the name of the game.

Although they’ve proven that running on a treadmill is just as good of a workout as running outside, we all know that there are still huge differences in the two! Sure, you can listen to your iPod in both situations, but only inside can you balance Cosmo on the magazine rack in front of you while Britney’s “3″ keeps you working.

Most people have a preference for one or the other, but if you’re unsure of which location is better for you, here are the pros and cons of both:

Running Outdoors:
When you run outside you get lots of fresh air, pretty scenery, and the thrill of exploring new routes. Lovely. But you’re also more at risk for being injured (either instantly by tripping and falling, or later on due to the effect of  the hard roads on your joints) or being attacked. Plus, it’s not always easy to gauge your speed or distance. Oh, and sometimes, the weather can suck.

If you do choose to run outside, you should wear bright and reflective colors, run in well-lit and populated areas, and carry your cell phone with you if possible. (This is one more reason I love my iPhone so much – iPod and phone!! Woooo!).

Running on the Treadmill:
Like I said, magazine reading material is a perk, and when on the treadmill you can see your speed, distance and time all right in front of you. I don’t know about you, but that forces me to push myself a little harder – to run a little faster and further. But while that’s a major perk to gym running, there is the nasty truth that gyms are germy! And crowded – you don’t want to spend your precious time waiting in line to get in a 5 mile run. And let us not forget that the treadmill can be BORING; even if there’s a TV on that badboy, it gets old running in place after awhile.

Both options have their goods and their bads, but wherever you choose to run, it’s the right choice. Running – either indoors or out – is a great form of cardio. The most important thing you can do is find out which works better for you and stick with it. And the second most important thing you can do is add some Miley to your running playlist. She’ll definitely pick you up when you’re feeling down and out and too tired to move on.

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