These days I find myself carrying more and more stuff. From my packed planner to extra snacks and a huge bottle of water, my shoulder tote is starting to literally weigh on my posture. Shoulder bags, backpacks, and even messenger bags cause all sorts of alignment issues in the body. Using the perfect bag to hold all your goodies without giving yourself scoliosis is easier than you think and might just mean altering habits.

Carrying a heavy load over one shoulder or even in a backpack can wreak havoc through your entire spine. Postural muscles learn to compensate for the weight and over time will change the alignment of your spine which invariably effects other joints, balance, and mobility. Changing bad habits now will prevent injury, pain, and irriversable spinal damage for the rest of your fabulous life.

Here are some key things to keep in mind when choosing the right bag for a balanced body:

The Bag: The American Chiropractic Association suggests using a backpack over a shoulder bag or messenger bag. Any bag that weighs more on one shoulder than the other should be avoided, but messenger bags distribute weight a little more evenly than a shoulder tote. When picking a backpack find one that sits close to the body and has wide, cushioned straps (thin straps dig into muscles and nerves). Chiropractors advise to carry no more than 10% of your body weight and to pack heavy items closest to the body (balancing the center of gravity). Wheeled backpacks aren’t necessarily the answer either since most people over pack them since they roll.

Changing Habits: I know totes are super cute and fashionable so if you insist on using one make sure you…
- Switch shoulders often.
- Strengthen your core muscles (abs and back) through exercise to support the spine.
- Pack light. Take only what you seriously need. Do you really need your laptop today?
- Balance the weight and carry a small tote on each shoulder.

Things To Think About: Which arm do you normally pick your bag up with? Do you always twist to the same side to open your bag? Repeating these seemingly mundane movements can drastically strengthen one side of the body, which will inevitably change your alignment. Watch for one-sided habits.

It seems like everyday a new report rings the alarm on another mercury filled fish we should banish from our diets. As health conscious consumers walking into a fresh fish market or scrolling through a restaurant menu can be daunting at best. As a woman of child bearing age should I order the salmon, the mahi mahi, or forgo fish all together in fear of damaging myself and a child I might have years down the road?! Beyond future pregnancies, how is my choice effecting the environment, and what other chemicals am I ingesting? The considerations are literally endless!! What can we actually eat?

Instead of trying to keep up with the constant flow of press releases log on to websites of organizations that do that for you. The Environmental Defense Fund has an incredible website describing all the eco and health conscious fish options. The organization places each fish into eco-best, okay, and worst catigories based on the most current research.

The EDF also offers a printable pocket guide you can carry in your wallet so you can weigh your options when out and about. Most recently they unveiled a Seafood Selector To-Go that you can access easily from your cell phone. The selector provides you with mobile access to recommendations for more than 200 popular seafood choices. Here’s a simple run down of the best and worst fish to eat:

Eco-Best: Choices describe wild fish caught from healthy, well-managed populations using low-impact fishing gear; or farmed fish raised in systems that control pollution, chemical use and escapes.

Examples: Anchovies, Char (Arctic, farmed), Atlantic Mackerel, Mussels, Oysters (farmed), Wild Salmon (Alaska), Rainbow Trout (farmed), Albacore Tuna (U.S/Canada)

Eco-Worst: Choices have a number of associated environmental problems, such as overfished populations, poor (or no) management, high bycatch or habitat impacts, or farms that allow widespread pollution, chemical use and escapes.

Examples: Chilean Sea bass, Grouper, Salmon (Atlantic, farmed), Shark, Swordfish (imported), Yellowfin Tuna (imported), Blue fin Tuna.

Fish are an excellent source of protein and are full of essential Omega-3 fatty acids. While you can find the vital omega-3’s in flaxseed, avocado and other whole foods, fish offer a fabulous way to incorporate healthier meat into your diet; Devoid of saturated fats, antibiotics and hormones found in red meat. Like anything you just have to know what you’re eating (and today, know what you consume has been eating or swimming in!). Now you’ve got a leg up on the options!

Zen Donut: Mike over at Zen Donut posted a fabulous video on meditation and mindfulness. With the camera rolling, the revered Jon Kabat-Zin spoke for over an hour to the lucky employees over at Google. His simple and thorough explanations mixed with anecdotes and jokes is a refreshing approach to an other wise hard to follow practice. Let him transport you to the present!

Positivity Blog:  Happy living tips from ancient Rome? According to Seneca, the advisor and tutor of the emperor Nero, there are ten fundamental rules for happiness. #10- Live In The Present-“There are more things to alarm us than to harm us, and we suffer more often in apprehension than reality.”

Zen Habits: Now I couldn’t have a moment for Zen without some insight into how Zen monks live their lives. The day of a Zen monk begins and ends with complete mindfulness. So if you are looking to simplify and enjoy life in all of it’s moments, learn these 12 essential rules to live like a Zen monk!

Traffic gridlock every morning is definitely no cup of tea. Stress runs high as everyone scrambles to get to work on time without even a second glance at the cars and people around them. Americans today not only work longer hours, but spend on average 26 minutes commuting to work. Tension and angst from a commute transfers into your work day and family life. Learning to stay relaxed in the slew of chaos on the freeway will make you not only more productive at the office, but also able to enjoy your down time even more after work. Here are 9 simple ways to de-stress and reduce tension during your commute:

1.) The Perfect Set Of Playlists: Plug in your ipod or make some CD’s with your fave songs and playlists. In the morning I like to blast dance or rock music to wake and feed my energy for the day ahead. But, that’s the last thing I need when I’m tired, cranking and hungry on the way home. That’s when a more mellow playlist is in order, maybe some Sublime or Bob Marley. Whatever you choose, make sure to sing at the top of your lungs and maybe even shimmy those shoulders. If you have an ipod plug-in download podcasts or a series from that one comedian that makes you laugh until your stomach hurts.

2.) Get Comfortable: If you’ve got a lengthy commute the most important things to consider is how your body feels. Tension in your body will lead to mental tension. Create rituals to help your body relax. First thing I do is kick off my shoes. Get out of those damn heels, ladies. And guys, toss the tie and jacket. Check your ergonomics and set up your seat so you’re close enough to reach the pedals comfortably and your spine is supported vertically so you don’t need to lean forward to grip the wheel. Also if you’re wearing really tight jeans or pants you might consider changing into a flexible (yet stylish!) yoga pant. Check out your hips as well. If your are twisting your pelvis to reach the pedal you will eventually create imbalances in your low back and sacrum over time.

3.) Take The Scenic Route: If you have a choice, drive by the ocean, through a forest, or even by your favorite spot in town. Whatever area makes you feel relaxed and possibly conjures up pleasant memories. Nature will always have a calming effect.

4.) Air Out: Roll down all the windows and let the fresh air in. Of course this might not work all times of year, but its’ a great way to boost your spirit and energy.

5.) Take A Breather: When a car cuts you off, instead of screaming or honking take a few deep breaths. Don’t let others bad energy effect your peaceful mood.

6.) Practice Mindfulness: How many times have you driven to work or arrived home without remembering the trip? Yeah, a little scary, huh? Use the solo time to practice being very present and aware. Let your thoughts fall to the background and just watch. See what your mind does to occupy the space. Becoming aware of your thoughts is the first step in living in the now. You’ll find that by observing your thoughts they will begin to quiet.

7.) Stretch: When the freeway turns into a parking lot take some time to stretch and move. I like to roll out my shoulders and circle my head around to loosen my neck. Bend side to side and make some space in that compressed spine. Sitting for such long hours without a doubt will cause stiffness. Combat poor posture by remaining aware of your spinal positions and stretching to create mobility.

8.) Add A Personal Touch: Whether it’s a bead necklace around the rear view mirror or a small vase holding a daisy nestled in your cup holder, add a little touch of personality to your car space. Choose something that you know will make you smile or settle your nerves. One of my best friends, for example, rolls down all the windows and burns cone incense because the fragrance soothes her. If I had a car I’d probably keep a sand dollar on my dash to remind me of my utmost favorite place, the beach!

9.) Bus It: Save money on gas (now $3.85 here in SF!) and reduce your carbon footprint by taking the bus or train to work. Better yet, burn some calories, forget the oil, and bike it. If none of these options are viable join a carpool with some coworkers and save time by taking the carpool lane.

With these techniques you’ll be on your way to a stress free commute, leaving you in a relaxed mind set for those precious hours of down time after work.

When you’re looking to relax, swaying to some calm inducing jams is all you really need. Whether it’s been a hell of a week at the office or you want a soundtrack for your sunday BBQ, this playlist’s rasta-inspired rhythms are sure to boost your mood. Now where’s the hammock?