..reminding myself to read..

Balanced meals, healthy snacks can help combat mid-afternoon energy slump
Provided by Lauren La Rose, THE CANADIAN PRESS
TORONTO - It's 3 p.m. - do you know where your energy's gone?
Call it the post-lunch crash or 3 p.m. slump. By any name, the nosedive in energy levels that strikes around mid-afternoon can spell trouble, especially for those trying to wrap up their to-do list before day's end.
If snaking lines at coffee shops and snack bars after midday are any indication, the natural inclination for many weary workers desperate to shake out of the drowsy doldrums is to grab a cup of joe.
But battling and beating afternoon blahs can occur without drinking coffee. What's more, experts say the problem could be linked to what individuals have - or haven't - eaten before midday.
Skipping meals - particularly breakfast - can lead to a drop in mid-afternoon energy. But for those who do get in their morning meal, the kinds of foods being consumed can shed light on why they're feeling pooped.
"What you put in will certainly fuel the type and level of energy that you get out," said Jennifer Salib Huber, a naturopathic doctor, registered dietitian and owner of Pillars of Health in Dartmouth, N.S.
Salib Huber said those who opt for a doughnut or a muffin are making a poor choice of energy production because they are simple carbohydrates which are broken down quickly by the body. Found naturally in foods like fruits, milk and milk products, simple carbohydrates are also in processed and refined sugars like candy, table sugar and soft drinks.
"If you have a food that increases your blood sugar very quickly, like a sugary food will do, your blood sugar will then have a resulting drop that's quite quick," she said. "When that happens, your body reacts by saying, 'Mmm! I want some sugar again."'
"That's pretty common to happen in the middle of the afternoon, one, because it's usually the middle of the workday and people are getting tired anyway. It's also when their morning sugar coffee highs are coming to an end."
At most meals, Salib Huber said individuals should be thinking about a healthy carb, lean proteins and fibre.
A three-egg omelette with just one yolk has about 20 grams of fibre, she said. Add vegetables, along with a side serving of fruit - like a half a banana - to get in your carbs and a slice of whole grain toast to complete the meal.
Another option: 3/4 cup of a high-fibre cereal topped with slivered almonds.Oatmeal is one of the best bets - a complex carbohydrate with fibre that is an easy-to-go-breakfast, she said.
Even a yogurt with a banana is better than nothing at all, she said, a source of protein and carbs.
And if you are really pressed for time, a blender drink with some protein powder, fruits, fish or flaxseed oil, with water or milk mixed in are another way to get your morning fuel, said Ken Kinakin, a chiropractor and instructor for Can-Fit-Pro, who regularly lectures doctors and personal trainers in the areas of weight training, rehabilitation and nutrition.
Feelings of fatigue could get worse if you either skip lunch or choose a meal that's really high in carbohydrates and isn't sufficiently balanced in protein and fibre to slow down the absorption of those foods, Salib Huber said.
A rule of thumb: steer clear of white foods like pasta and potatoes. All are high on the glycemic index, a measure of how quickly a carbohydrate is absorbed into the body, she said. Better options are root vegetables, sweet potatoes, salads, and soups with black beans or lentils.
"A soup and salad or a soup and a small half-sandwich is a much better way to keep your blood sugar stable and still fuel your brain at lunch but not drag yourself down with burdening your body to digest that large meal."
The other half-sandwich from lunch could come in handy later as a snack, said Jenny Okroj, public health educator and nutritionist with Regina Qu'Appelle Health Region.
"It gives you a source of energy that's going to be longer lasting, and it will make sure that you're not too over-hungry for your next meal," she said.
Trail mix, cottage cheese cups, crackers with peanut butter or low-fat cheese, and hummus with raw veggies, whole grain crackers or tortillas are viable healthy snack options, she said.
Nuts are sources of unsaturated fats which can help lower low density lipoprotein cholesterol - or "bad" cholesterol - levels, according to the Heart and Stroke Foundation of Canada.
Salib Huber said usually one-quarter cup of any nut is the max for a day, with about 15-20 almonds comprising a healthy daily serving.
Okroj is lobbying for work sites and recreational facilities in Saskatchewan to examine the contents of their vending machines and what they're offering as snacks.
They're in the process of implementing an initiative to stock healthier alternatives like granola and cereal bars and hope to have a manual widely distributed by next June.
If a proper diet can help maintain or boost energy levels, does that mean putting a permanent lid on drinking coffee?
It's not the use of coffee that's bad - it's the abuse of it, Kinakin said.
A typical cup of coffee contains about 150 milligrams of caffeine; tea has about half that, he said. Regular use of more than 350 milligrams a day is physical dependence, he said.
Caffeine also causes kidneys to excrete excess fluid, Okroj said. If you're drinking a lot during the day, it can cause you to be dehydrated, which can contribute to feeling fatigued.
One of several reasons people are tired could be their natural sleep-wake cycle, the circadian cycle of rhythm, Okroj said, adding that it's natural to have peaks and valleys during the day.
"Some people might find that right after lunch is bad; some may find 4 o'clock is a bad time," she said. "As your day progresses, your body temperature, heart rate, blood pressure, hormone levels, all those things change."
Reduction in strength, alertness and digestion are all examples of things that start to happen, and could be contributing to fatigue, she said.
Provided there aren't other underlying causes, such as symptoms of adrenal fatigue or problems with blood sugar disregulation, focusing on diet will likely yield the answers, said Salib Huber.
"If this is just the average person craving sugar and coffee at 3 in the afternoon, absolutely, having someone work with their diet can be the cure for them."

Way It Is..

I use to say "Fuck the Money!" with a passion
back when there was nothing but drinking smoking and rapping
laughing life away like there was no price to pay
for staying out late writing my name up on the trains
never played the game instead I went against it
raised fist and all splashing war paint on walls
breaking laws with a smile..mommas lost child
who use to run wild with a low profile
playing at my own risk paying no mind to the mileage
living like I was next on God's 'soon-to-die-list'
but ohhh how it changes how shit rearranges
how clear & present dangers suddenly seem safer
forced into the corner taking orders chasing paper
thinking to myself how much I really hate to
go to school getting so confused about what to do
its like..go to class, kiss ass, OR say "Fuck the rules!"
...but son..its easier said than done
when we live within a system that runs on funds
its the reason why those stuck up kids deal drugs
and the reasons why sometimes we gotta leave the ones we love
work hard, get rewarded. thats the way jobs are kid
you can't be an artist if you don't know how to market
pardon me for telling you all this shit
but you can't discard the facts..cause thats just the way it is..

no biting. no copying. no pasting. just read and appreciate. simple

Deeper than the Mobb

Les McCann - Benjamin

Insomnia

Plugs..

..BareHugs..


.. Still no smiles..
....FUCK!


Hours pass..
..Night becomes day...




.. finally..

pat on the back...
..and God says ..
"young man its going to be Okay"

Young Amelie.

My rabbit can read

He can rap too.

Deadly Trio

A wider balance means it might take longer than most, but I'm confident that I will get there . There where? There!..where the man in the mirror smiles, feeling accomplished in atleast one realm of the artsworld.

I can't say in which order what will comes first, but it's for certain that the album will be done this year. Once I have my album, I can breathe. It's my dream to leave something behind, whether or not it becomes an alltime classic that reaches the limelight, or just an underground jem that sits humbly in the dark corner of your listening booth. I just want to push this out, and I'll be able to move onto my design work with more care, more attention. 12 tracks is the aim for the solo, and 12 for the group project with Manifest Ill, and Visions. If no one's heard of them..they will eventually.

Haven't thought of a solid name yet, but 12 tracks sounds fit for "Working the Clock"

Thus far the list goes..

Intro
1.On my Own
2.Ghost
3. 3 of a Kind
4. Scholar's Mate
5. De Ja Vu
6. Way It Is
Interlude
7. K.I.S.S
8. Queens Gambit (Half done)
9. S.W.I.M (Spoken Word)
10.
11. ?Freedumb
12. ?
Outro

Beats provided by Visions, Kutdown (Foultone/Frek Sho), and my young apprentice, Slotter. Expect that old 95' feel, only with modern day storytelling, combined with a wide range of styles. Overall expect something different, but somewhat familiar.

I'm aiming for May to get it done.
Summer is showtime baby!
The goal this year.. Make good music. Make beautiful art. Travel . Spread the word. and have tons of mad mad fun. I'm not done with my youth just yet, so put that security on hold..

"fEARS" 8x24 Acrylic on Canvas

In the last week before I decided to drop out of the Graphic Design program, I asked around the GD Department for advice to see what others thought about the idea of being in total control, and "going my own route"

Among the people I asked was Francis (I don't know his last name) a second year Graphic Design student at Red River College. After having gone through a similar situation in his previous year of study, where grades in one particular class wasn't up to par with his best expectations, he was able to relate with me much more than any other student I had asked regarding my situation. All in all, his explanations were fair. Tackling it from both sides of the coin, he layed out the pros and cons of staying and going, but at the end of his inspirational speech, I still wasn't convinced that Red River was where I wanted to be. After listening to what his reasons for being in the course were, I left the conversation, under the impression that he was just as lost as many others who were enrolled in the course. That however, is not to say that his reasons for being in the course were pointless or had no meaning or purpose. My argument was simply that, it is possible to achieve equal or even greater success in the design world without a degree from a specialized graphic design institution.

It is my belief that the meaning of success" can be defined in so many different ways, by so many different people, therefore it's true meaning essentially belongs to the individuals who seek it, and not the body of common knowledge who tells us that only through college and university can one reach such a great level of achievement and fulfillment in life.

...

After listening to the opinions of other students, I decided to ask what the Instructors thought of the of whole 'creative independence movement' thang and all the possibilities of obtaining a respected level of professionalism...without the college education. Surpirsingly, two of my instructors were supportive of the idea that a strong portfolio takes precedence over the importance of a diploma when looking for work. Of course, that all depends on what type of work it is. In my case, '(the aspiring illustrators' case), it was excactly what I wanted to hear.

Neil Mcinnes (as shown above), is the bald headed man with the 411 on the Basics of Form. His assignments inspired this "fEARS" piece in such that, the lines represent structure, and movement holds a very similar format to one of the assignments he issued out to us months back. Only difference in this case, is that there is meaning behind this one. The lines painted in this piece represent directions, while the Ear with the big belly-looking figure represents "the body of common knowledge". All the lines move in different directions, but atleast one line connects Francis to the ear, and the ear to Mcinnes. I am not in the picture, simply because I prefer to be outside the box.

Looking ahead,2 or 3 years from where I was then, I saw myself sitting in an office chair glued to a computer screen, internally screaming the words "shoot me now" while designing brochures, and 3 fold pamphlets for some randumb travel agency while reminiscing of all the things I "could have been" if only I applied myself in a different way. I didn't want to be creatively drained after an 8 hour work day, coming home with nothing inspiring to give to the blank canvas sitting at home. Of course, these were all speculative thoughts on the future, but the stories of depressed designers surrounding my big dreams and aspiratoins doomed me and my expecations of its typical work environment. Not long after, did I come to the realization, I would rather work for my art, than let my Art work me. I believe my excact words were " I don't want to sleep on my art, I want to sleep with it, make love to it, and give birth to more creations, without pressure, without fear, and without someone looking for my shoulder to tell me what I am worth.

I wouldn't say that enrolling was a waste of time, and neither would I boast about the claim that school is nothing but bullshit. Like most things in this world, it has its ups and downs. I will say that what I learned for those three months while I was there was well worth it. Had I not been there, I probably would have continued on, parading around, bragging about how I am a designer (look at me!!), when infact, the more I look at my strengths and qualities as someone who creates...I would say that I am a fine artist more than anything. The principles of design have stuck with me, but not fully, and to be quite honest, I like it that way.

In conclusion..At the end of the day, (in this Box we live in) it's about how much money you make to get by with, but at the end of this precious, precious lifetime, it has nothing to do with money, but rather everything to do with heart. Balance is Key, as I will continue to say from this day forth. Therefore I SHALL PROCEED. (yes indeed!) to find the fine line between designer and fine artist, combining sharp technical precision with the finesse passion and creativity to create this beautiful path ahead of me. Both are essential, but ultimately, for me, it is the voice in the heart that speaks louder than the voices in the mind.

"...without fEAR...

listen to your heart"

A"N"D DA MAN

January 1st. 2009
Enter the madMAN
the 'always in the lab'
'too busy right now '
'mmm.. I'll call you back- MAN
the -"focused on design'
beats rhymes and life
'hand me a pen
because that was good!

so I've got to write it down NOW!!!' -MAN
the 'silent, sober, wildcard

why so serious? jokester
going over the top
with too much negative thought
but refuses to get caught up

in the bullshit'-MAN
the 'hardworking
soul searching
forever learning

no more grass burning
rather play the background

hip hop fan /slash/ driver
who aspires to be LIVE-er
plus wiser than bud -MAN

The 'I don't give give a fuk

about your lack of support'
"yes I can"
"yes I will"
highly skilled,

self taught,
won't stop
till I fullfill my dreams" MAN
the Real MAN
who doesn't kill but BUILDS and..
and...
and...
and...
...
AND...

...Man

MaskerAid

Eye could see clearly now. The rain is gone. Eye could see all obstacles in my way...

Dom Da-da. Dom Da DA

1 week of Japanese Art

..Inspiring.

Note to Self. Next time you see Mr. Proper snap his fingers, clean your room, and buy folders, and organizers for your supplies.

Heavy Duty

Future is looking bright?

With New years around the corner, people have been waiting eagerly to begin their resolutions for the upcomming 2009 year. I say, "why wait?". Who needs a holiday to tell you how to celebrate, or set goals to re-evaluate your lifestyle and integrate new strategies on how to live a more promising one .It's best to just get started already.

Number 1 on my list is Organize. If it's anything I've learned from Time Management class, it's that organization is the ultimate time saver. * note to self. list of things to do: start a list of things to do.

*Second Note to self, the next time you read this.. you owe yourself 40 pushups, 20 chinups, and a ten minute stretch. Drink lots of water, and eat more vegetables.

but first.. go to sleep!

Above the Clouds

If only eye had a canon EOS digital rebel xti 400D cam, I would be doing the same as you little lady. Taking snapshots of flying rabbits, and other neat subjects flying in the sky. Oh so tempting. Buy or save? Buy or save?

spread love, not disease

Planet Earth

Society is Ugly. The world is beautiful. Pick this up next time you see it in a store. Education is worth the money.

Merry Boxing Day

Knock! Knock...

After every single trial,
and every single failed attempt
to invite you back in ...
eye have finally summoned SOME strength
to place my frozen hands
upon this back door ,
and just SHUT IT!
-but-but-BUT IT'S..hard
yes i'll admit it, it's hard...
my cold hands tremble at the same pace
as my mind races back to moments of ..
unexpected '4 in the morning' visits where
eye would show up sleeping
on the welcome mat of your front porch
beside your beloved wildstyle cat Jelly
where he would whisper non sensical things to me like ...
"meeeeeeeeeeoooooooooow"
as eye...

would dose off (zzzzzzzzzzzoe)
into my dreamworld picturing myself
reciting thousand word love poems
while laying there beside you
[ and not your cat ]
...It's moments like that
that have my hands
stuck to this door like crazy Glue
even with new faces coming through
the entrance way asking me to lend a hand
I just can't seem to move
...eye am stuck to you..
and now..in the midst of my relapse
self proclaimed friends scream

like mad basketball coaches
from the basement of my home
telling me to Wake UP!
saying such things like
"there is no such thing as love"
"Get over it"

"close the door!"
or "pick up your damn paintbrush!"
"Theres more fish in the sea"
"let it go"

"oh just let it be"
"this ain't slumdog millionare
There is no such thing as destiny!!"
...My trembling hands curl into fists
as eye screen more calls

and then release...

back to open palms,

CALM.. as eye drift off

to "hi la-la!!"-land
where I'm reminiscent of..
home made cookies,
grocery lists,
school textbooks,
boxes full of old compact discs
african heritage,
rumble fish
and bruce lee as a kid,
sweet kisses,
warm showers,
cuddling,
studying
and chuckling

..at that funny chinese kid
with the big bag of chips .
meditation,
ginseng tea
heart to heart talks by the river
and fun, climbing on trees (like mountain goats!!)
yes, I reminisce..
of quiet bike rides through parks
after dark
fat markers
aerosol cans
and street art
organized konfusion,
AIR
line dancing ,
breakin',
requests to cut your hair,
and reasons not to,
21 candles,
clothes,
and so much more unecessary

(not as important as what was inside)

-materialistic things

-eye bought you
yes I reminisce ..

of that,

that,

that,

(that too!)

..and this..
of memories that make my finger,
between the ring and middle
-twitch
all this while eye wonder ..
why these pieces didn't ever fit?

Perhaps my home wasn't a safe place to stay??

maybe i'm worth nothing but a visit

...whatever the case...

EYE KNOW

I've got a lot of cleaning to do

but so do you..

..

you've been gone for some time now

doing what you say you MUST do

living "a life of you own"

the way you ought to

(but eye don't know if eye should trust you)

either way what I say doesn't seem to go through

so who am eye to argue?

eye guess theres nothing left

for me to say to you

-but this..

wherever you at.

Paix et Lumiere et Amour,

eye wish you safe travels

(even if you wish me the opposite)

my hand is on the knob...

..and im closing this door..

but in case you ever come back..

just know..

eye am NOT locking it..