A Pin A Day: Take The Pinterest Challenge

Look similar? via Pinterest 

As a self-confessed Pinterest addict, I was surprised to find that while I pin about a million things a day, I never truly go back and see what I pinned or what I could do with all those pins. This realization sparked an idea: I could do a pin challenge! Recently, we encouraged you to bring your Pinterest boards to life, but this time, how about a challenge? That’s right, a pin a day, whether its from your fitness, DIY or food board. 

Want to join, Feather girls? Get out your workout gear and hot glue guns because here’s how.

Make a board specifically for the challenge:

As much as you love looking through all of your lovely pins, it’s going to be extremely time-consuming to constantly search, day after day, for the perfect pin to tackle. Instead, take the time to create a board specifically for your Pinterest challenge. You could even write in the textbox of each one, the day, specific goal and date accomplished.

Tackle the easy pins first:

Going all Martha Stewart-cray on your first day may not be the best idea, as it could seriously damper your confidence if you can’t accomplish anything. Opt for something light and easy in the beginning such as a recipe or workout routine. Move up in difficulty levels as you progress.

Document your progress:

What could be more fun than tracking your Pinterest progress with pictures? As you create something new each day, take a photo or write about it. You can post it on your blog, make a scrapbook or simply pin the photos on Pinterest for the entire world to see. Whatever you decide, relish in the excitement that you learned something new every day!

                Sarah Kester is the Executive Editor for Feather Magazine. Follow her on Twitter, here. 

Get Fit: Perfect Post Workout Snacks

(image via family.go.com)

You know to always get a good amount of protein and energy before a workout, but remember it's just as important to get your fix post workout. Your body needs the mix of carbs and protein to build and repair muscle and recharge your energy. Although, you want to avoid coming home from the gym and rewarding yourself with a bag of chips.

Here are some ideas for perfect post-workout snacks. And the best part is? They're all under 150 calories!

• A handful of baby carrots with two tablespoons of humus or low-fat ranch dressing

• An apple with one tablespoon of peanut butter (my favorite!)

• One low-fat (preferably organic) cheese stick and a handful of red grapes

• One Greek Yogurt, any flavor

• One banana with a handful of raw almonds 

These are just some ideas to motivate you to snack healthy and smart after putting in a good workout at the gym. Mix and match these healthy snacks to find something that keeps you satisfied.

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

  

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Editor's Letter: Save1 & Save Many

I want to write a special post about Save1.com. When they approached us about working together, I was pleasantly surprised with the results of my research on the company.

This year, I really want encourage Feather Girls to become more involved in trying to save the world. Hey, I know it's not likely, but why can't we at least try? When you start trying, it's always best to go with something you usually take for granted, and even in my poorest times during college, I had food to eat.

I also had clothes in my closet, and I hate to think of how much change I could've made by purchasing them using Save1.com. All l had to do was use a coupon, which could've saved me from some penny-pinching days, to purchase something from one of my favorite stores. Then, Save1.com would've given me a portion of the commission they received from my sale to provide a meal for a hungry child through their Feeding Partners.

The Feeding Partners are all 501(c)(3) organizations that feed malnourished children around the globe. Some of the charities include Action Against Hunger, Feeding America and Project Peanut Butter.

Anytime I'm shopping online from now on, I will be doing it through Save1.com. The deals are a great incentive, but the act of helping people is what will keep me coming back to their site.

If you're on a tight budget, you can do your part by going to "like" their Facebook page, then a meal will be donated to a child.

You can also find Save1.com on Twitter, Pinterest and Google+.

This is a sponsored post for Save1.com. For more information on how we handle sponsored posts and your personal information, read our Disclaimer + Privacy Policy.

To find out more about Save1.com, read Feather's story on the company.

So You Want to Be A Novelist?

The title should say it all, but now the question is: where the heck do I start? 

Last week, in my university editing course, we had the pleasure of having a published author come speak with us. She shared with us, the ins and outs of novel preparation, writing, editing and publishing. I’m currently working on my second novel, while still editing the first one (I’m crazy, I know). Here, though, are some useful guidelines that should make the novel process much easier and the path to your dreams, that much quicker.


Preparation:

Create character profiles:

She suggested that you should know your characters extremely well. You need to know what makes them happy, sad or what makes them tick. Throughout your novel, you wouldn't want your main character to constantly change moods as if they’re bipolar (unless that’s what you’re going for). So before writing, take the time to write the character profiles to ensure you know exactly who your characters are going to be.

Do research:

If you’re writing a story about bicycles, you ought to know everything about bicycles. Nothing is worse than a very misinformed writer. Researching gives your novel credibility and it could be fun to take the time and learn something new.

Draw a map:

One of my favorite authors, Sarah Dessen, does this. She creates a map of the story setting such as the main characters home, the beach or the nearest club. By doing this, you can ensure that your story remains consistent. For instance, if you always write that a certain character enters their house from the right, you can refer to your map to ensure that you never confuse it in later chapters.

Writing:

Create a schedule:

Organization is key, so to help the writing process, create a schedule that will help you stick to your goals. Make sure to prioritize as well, so that you’re not feeling the pressure to balance your job and writing.

Set the same time every day:

The author who came in said that she wakes up every morning at 5:30 a.m. to write. We all looked at her as if she was crazy, but she assured us that it helps you create a habit. Eventually, she says, you will automatically be used to writing at that time every day.

Create a Goal:

Another tool is to create a timed goal, albeit long-term or short-term. Write down your goal and you can also leave reminders or motivational quotes around your house to make the goal more ingrained in your mind. I like to create a mock book cover with the words “New York Times Bestselling Author.” This way, I’m more attuned to actually accomplish that goal.

Editing/Publishing:

Become a self-editor:
I truly believe that in order to be a great editor, you have to be a great writer. And vise versa. Plus, it never hurts to become a great editor; it may even save you time and money.

Handle criticism well:

Just like in the modeling world, you need to have thick skin for the publishing world. Not everyone is going to love your book, but of course, most will. Celebrate the positive feedback and don't dwell on the negative. Take the criticism in stride and use it to produce even greater work. In the end, you'll be a happier, more sophisticated writer.

Happy writing, Feather girls!

Fight The Headache

Headaches and migraines can be a weekly routine for some people. As young women, we feel the stress of life, including trying to get ahead at work, balancing a social life and managing finances. Your sleep suffers from this and unfortunately, so does your head.

Women are actually three times more likely than men to suffer from migraines and we are also more prone to tension headaches. To deal with this problem, it's important to find the cause of your throbbing and how to get actual relief.

(image via targetwoman.com)

Tension
This is the most common form of headaches and unfortunately, it's very easy for it to reoccur. It feels like a mild pressing or tightening pain in the forehead, temples or back of the head. Many times if you get someone (or yourself) to rub or put pressure on the two muscles on the back of your head, your aches will feel some relief. When you are sitting at your desk all day, pay attention to how your posture is. If you are constantly pulling your shoulders up and slouching forwards, try to relax your shoulders and focus on sitting up more straight. This way, those muscles don't get all cramped up, which is a main cause in your tension headache. Putting a heating pad on your neck or laying down in a warm bath can also help to relax those cramped muscles.

Sinus
Sometimes a tension headache and a sinus headache can feel pretty similar. A sinus headache will also give you pain and pressure around your eyes, cheeks and forehead, along with possible nasal congestion. You may also get a slight fever. If you notice any of these symptoms, make sure to make an appointment with your doctor right away. Your doctor will give you a prescription for antibiotics and recommend appropriate over-the-counter decongestants. Once you become less congested, the pressure will be relieved throughout your sinuses, and your headache should get better or go away completely.

Migraine
If you have ever had a migraine, you know how hard it can be to get through. A migraine feels like moderate to severe pain on one side of your forehead or in one temple that worsens with activity, which won't happen with a tension headache. You may also experience nausea, vomiting, sensitivity to light and sounds. If you get chronic migraines, make an appointment with your doctor and they may be able to prescribe a migraine medication to take when you feel one coming on, or a preventive medication to take everyday.

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

  

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Get Fit: Training For A 5k

(via The Color Run)

Never done a 5k before? Maybe it's something you have on your bucket list list. Well, it's time to take that goal and make it a reality. There are many marathons these days that are available in almost every city across the county. My personal goal is to do The Color Run; it isn't just a run, it's a huge party. You wear a white t-shirt and you get different blasts of colors thrown at you all throughout the race. When you get to the finish line, you look like a big box of crayons has exploded! Now the question is, how do I get myself to the finish line?

It's okay if you haven't been working out like a maniac for the last few months, putting the goal of a 5k on your calendar is the perfect motivational tool. This training schedule is meant for getting yourself ready for the race within seven weeks. Remember, you can incorporate more than this into your training schedule, just remember to give yourself two days of rest.

Week 1
Tuesday: 10 min walk/run combo
Thursday: 12 min walk/run
Weekend Day: 1 mile

Week 2
Tuesday: 15 min walk/run combo
Thursday: 17 min walk/run combo
Weekend Day: 1.5 miles

Week 3
Tuesday: 20 min walk/run combo
Thursday: 20 min walk/run
Weekend Day: 2 miles

Week 4
Tuesday: 20 min walk/run combo
Thursday: 20 min walk/run
Weekend Day: 2.5 miles

Week 5
Tuesday: 20 min walk/run combo
Thursday: 20 min walk/run
Weekend Day: 3 miles

Week 6
Tuesday: 20 min walk/run combo
Thursday: 20 min walk/run
Weekend Day: 3.5 miles

Week 7
Tuesday: 20 min walk/run combo
Thursday: 20 min walk/run
Weekend Day: Race

Source: Shape Magazine

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

  

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The New "Diet"

Take your time to eat this healthy, delicious meal.
(via Pinterest)

Although it may not seem like it, summer is just around the corner (yay!). As many of us are, you may be looking to hop on the latest diet trend to lose some pounds before you hit the beach. But, before you consider cutting out bread or sweets, reconsider what a diet actually is.

Follow these few steps and you will slowly learn that the new "diet" is a tad more realistic for everyone's lifestyle.

Figure out why you're hungry
Is your stomach actually rumbling? Make sure to always eat when your body is asking for it because it's unhealthy not to. But, if you are looking to eat because you are sad, bored or "rewarding" yourself, then reconsider; those are the times that you are eating unnecessary calories.

Forget the labels.
Sometimes we turn to unhealthy foods such as a bag of potato chips or a pint of ice cream, and it's all because we have mentally labeled them as 'bad, guilt-filled food.' We tend to overeat these items because we think of them as a naughty escape from our daily healthy diets. Try to view all foods as being equal and your new mindset will help you avoid overeating.

Take it slow.
You take awhile just to prepare your meal, so why are you gulping it down in ten minutes? Instead of inhaling your plate, sit down, relax and take at least 20 minutes to enjoy it. When you take your time eating, it gives your body time to receive the signals of being full and satisfied.

Use your senses.
Using all five senses when you eat will allow you to be more mindful, as well as take it slower. Stop eating without noticing things like the colors on your plate, smelling the aromas and listening and feeling the different textures of your dish as you eat it.

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

  

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It's A Nail Party And You're Invited

Say goodbye to the boring days of one-tone nail designs and say hello to one of the hottest new trends: a nail party. 

You've probably heard of an arm party before—where you practically wear every bracelet and watch that you own; but what exactly is a nail party? Well, ladies, it's exactly how it sounds: funky, fun colours and designs on each and every one of your nails. 

If you’re ready to join this trend, then check out these fabulous nail designs below and get ready to add a little spice and spunk to your life. 

We’re Feather Magazine, so of course we had to include a photo of feather-themed nails. Although there is a patterned design here, you can still follow the theme of having different backdrops and designs for each and every nail.

This photo just screams nail party. It has two themes: pastel flowers and white pinstripes with pink nails. You could take this look up a notch by doing half pastel flowers and half pinstripes on each nail. 

Start getting excited about spring with these pastel green and pink colours. Try swiping different strokes on certain nails such as down the middle or straight across, like the one above. Also, glue on jewels or studs to make the look even more eye-catching.

Sarah Kester is the Executive Editor for Feather Magazine. Follow her on Twitter, here. 

Feather Girl DIY: Valentine's Day Bag

Get into the spirit of Valentine's Day this week with this adorable DIY!

(via)

It's super easy, cute and crafty. Buy a plain linen or canvas bag (you can pick one up at Michael's) and cut out a heart-shaped stencil out of construction paper. Lay the stencil over the bag and, using the eraser end of a pencil, create tiny dots on the bag, following the stencil's outline. Use red, pink, purple—any color you like, and make a graduated color pattern by lessening the amount of paint on your dots as you continue up or down the stencil.

Carry around your Valentine's gifts or goodies in this makeshift handbag for the day. Try it out and don't forget to tweet us your creations @rufflings! Happy Valentine's Day to everyone!

Kristyn is a Life Blogger for Ruffled Feathers. You can read her personal blog and follow her on Twitter.

Get Fit: Healthy Valentine's Day Dinner

(via Gimme Some Oven)

Valentine's Day is right around the corner, and you may be looking to make that special someone a candlelit dinner. If that special someone is your boyfriend, friend or just yourself, this recipe will be sure to please anyone!

Bonus: served over a bed of fresh veggies, your body will be thanking you for this recipe, too.

Hummus-Crusted Chicken

Prep Time: 10 minutes

Cook Time: 25 minutes

Makes: Four Servings (Perfect amount for lunch leftovers!)

Ingredients:

• 4 boneless, skinless chicken breasts
• Salt and pepper
• 1 zucchini, chopped
• 1 yellow squash, chopped
• 1 medium onion, chopped
• 1 cup hummus
• 1 Tbsp. olive oil
• 2 lemons
• 1 tsp. smoked paprika or

Directions:

1. Preheat your oven to 450 degrees and prepare one large glass baking dish with cooking spray.
2. Season the chicken breasts with a generous amount of salt and pepper.
3. In a large mixing bowl, toss the zucchini, squash and onion with olive oil until everything is evenly coated.
4. Place all the vegetables on the bottom of the baking dish in one layer and lay the chicken breasts on top.
5. Coat each of the chicken breasts with hummus, so that the entire piece is covered. Squeeze one whole lemon over all of the chicken and vegetables. Sprinkle paprika over the whole dish.
6. Thinly slice the remaining lemon and place the slices in between the chicken and vegetables for added flavor.
7. Bake for 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Enjoy!

Source: Gimme Some Oven

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

  

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The Transition To The Twenty-Life

Becoming a twenty-something is no easy feat. We may envision everything from career to love falling right into place; unfortunately, though, the “real world” doesn’t always work like that.  Instead, it can be an overwhelming transition as we say goodbye to our care-free teenage years. 

If you’re feeling a bit too overwhelmed, here are some tips to make the process of becoming a fabulous twenty-something that much easier.

Keep organized:

As your priorities shift onto your career, it can be a daunting experience to attempt balancing work and your personal life. To help keep your head above water, write a daily to-do list and keep a planner with you at all times. Once you write down everything, you can prioritize your schedule in order to keep everything balanced. Being organized is so important and trust me, crossing a completed task off your list feels ah-mazing.

Focus on future goals:

The twenty-life will most likely (and unfortunately) be filled with ongoing bills and maybe even a little debt. These are the years to work extra hard to ensure that you settle into your dream job. Take the time now to work toward your future goals; for instance, if your dream is to work at a magazine in New York City, then focus on becoming certified as a professional editor and work on attaining several online-magazine positions. All the hard work done now will benefit you in the future.

Most importantly, have fun:

Being a twenty-something is all about fun, too! These are the years to explore your new-found freedom (say hello to being legal). But having fun isn’t just about partying—you can also spend your time building great relationships with those around you. There are so many possibilities in your twenties; so ladies, take advantage of it while you’re still young. 

Sarah Kester is the Executive Editor for Feather Magazine. Follow her on Twitter, here. 

Happy Home: Monogrammed Mugs

Are you a tea drinker? Coffee fanatic? Mugs and cups are extremely fun to buy for your kitchen set and they can really add quirky personality to the decor in any room. So, that's why I love monogrammed mugs! I've been seeing them everywhere—they're old-fashioned and super cute, don't you think?

Perfect for couples!
(via)

Give your mugs a personal touch with your own initials. Make one for your beau as well, if you'd like. It's a fun little detail that will truly make your kitchenware feel like yours. DIY them or shop on Etsy—a lot of stores will design them for you in the calligraphy and print you'd like.

Spell it out.
(via)

 Create a message out of these adorable mugs—whatever inspires you and makes you feel like you're home (literally). Display them on a shelf in your kitchen to see as a constant reminder of what's important to you!

Collect the alphabet.
(via)

You can find any letter, font, design and shape you can imagine. If you're not a hot beverage drinker, use them as cute storage at your desk or office for pens, paper clips and rubber bands. Or, use them as quirky little pots and plant a few succulents in them.

Have fun decorating any space with these personal little details!

Kristyn is a Life Blogger for Ruffled Feathers. You can read her personal blog and follow her on Twitter.

How To: Get A Cleaner Face

Struggling with random breakouts? Other than remembering to wash your face every night, there are numerous things that you should be doing to help avoid nasty breakouts. Follow a few of these helpful steps and you will be on your way to a cleaner face!


Clean your makeup brushes.
Makeup brushes are full of bacteria, old makeup, dirt, oils and dead skin cells, all of which can be
hazardous for your pores. To ensure you're not doing more harm than good, make sure to clean your brushes on a regular basis. First, wet the brush underneath your faucet with warm water, add a mild shampoo or hand soap and run it under the faucet again until all the soap is washed out. Lay the brushes on a clean paper towel or hand towel and let them dry completely. Try doing this once a week if you use the brushes daily. Your face will thank you!

Wash your pillowcases more often.
Your pillowcases are a breeding ground for oils and other bacteria from your face and hair. Washing your face every night before bed won't do anything if you're laying down on a dirty pillowcase. If you have extra oily skin or hair, try changing your pillowcases weekly and if your skin is more normal, every other week should be fine.

Wear less makeup.
Ladies, I know it can be difficult to leave the foundation and mascara off , but your face needs a break! When you get home from work, wash your face right away and let your pores breathe while you're just laying around the house. If you don't have plans on Saturday or Sunday night, leave the makeup off, too. I promise you won't scare anyone. Try using a press powder instead of liquid foundation on a daily basis, it won't clog your pores as much.

Use a weekly face mask.
Pick a day during the week that you won't be seeing anyone. Wash your face first and layer it with a deep-cleaning mask bought from your local drugstore or try a homemade recipe (plenty on Pinterest!). I personally love Queen Helene's Mint Julep Masque, which I get from Ulta. 

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

  

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Editor's Letter: Conquering the Small Screen

Feather Girls, we've been busy.

So far, 2013 is shaping up to be a really great and crazy year for us. We're posting more stories than ever before, we've got our Live Free initiative and Feather Boot Camp going strong, we continue to work with PR companies to get great giveaways and there are a few other irons we still have in the fire.

Yesterday, we had our first television spot. You see, I'm the producer for a morning news TV show and we needed someone to do a Valentine's Day DIY. We'd done one on Feather a while ago, so I suggested it at a meeting and about a week later, I was in front of the camera. It was a lot of fun and I hope someone will use the tips I gave to create something for a loved one.

Now that we've conquered the small screen, our next step is to re-focus on reader interaction. Sometimes I feel like we're yelling down an empty hallway, but we really want to hear your thoughts, opinions and concerns. Just so you know, you're always free to email us at feathermagazine [at] gmail [dot] com or to tweet us at @feather_mag. And we'll be sure to make more of an effort to contact you guys because we do this all to help you live your best life and to live free.

You can view the two appearances on the show that I made below. (Sorry about that random space between the videos. It just won't go away.)


WMBB News 13 - The Panhandle's News Leader
WMBB News 13 - The Panhandle's News Leader

Brianti Downing is the Editor-in-Chief of Feather Magazine. You can read her personal blog and follow her on Twitter.

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Feather Girl DIY: Nautical Coasters

It may only be February, but summer is already on my mind. Look forward to your spring break trips and warmer weather with this cute DIY!

Easy, beachy and fun.
(via)

What you'll need:

-Sisal rope

-Hot glue gun

-Craft paint

-Anchor stencil (you can make one or freehand it!)

Using a hot glue gun, coil the sisal rope into circles, gluing each strand to the next layer as you go. Keep going until you have the desired size of your coasters. Allow the glue to dry before stenciling the anchor print on. Use a stencil and black craft paint, or draw it on yourself. Allow to dry before using. These are great for themed parties or just strewn on coffee or end tables around your house.

If nautical's not your thing, stencil your monogram or another fun design! Have fun with it and tweet us your creations @rufflings!

Kristyn is a Life Blogger for Ruffled Feathers. You can read her personal blog and follow her on Twitter.

Get Fit: Health Myth Busters

(image via 123rf.com)

Did your mom ever tell you to avoid stepping out of the house with wet hair, especially in the winter? Although you may be crazy to do it, it won't technically make you sick. Colds are caused by a virus that is spread through germs, by coughing or sneezing, not through wet hair. These and other health myths can be confusing, especially if they aren't true.

Don't swim after you eat. This won't cause stomach cramps. It has been proven that your body can still provide enough blood and oxygen during exercise to keep cramps from happening. Eating too much before swimming just may be more difficult because you are full.

Drink eight cups of water each day. I'm not sure about you, but if I drank this much water throughout the day, my coworkers would think I have a serious bladder problem. Just be sure to drink enough H2O throughout the day, so that you don't feel thirsty and to ensure your urine is almost colorless.

Use birth control that follows your monthly cycle. Traditional packs of pills are based on a 28-day cycle. These days, there are extended-cycle birth control pills that allow you to skip your monthly period altogether or only have it a few times a year. Talk to your doctor to see which option is best for you.

Drinking too much caffeine will dehydrate you. A recent study has shown that people who drank caffeinated beverages vs. decaffeinated ones only had a three percent difference in water retention, proving that caffeinated beverages don't cause dehydration. Just make sure to avoid drinking coffee 24/7 because it can cause other health issues.

Make sure you get a full night of sleep. A full night of sleep means eight hours or more. Although, not everyone needs this much sleep. Some people can be fully functioning on only six hours of sleep, while others need more than eight. A healthy night of sleep depends on your personal physical and mental health.

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

  

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'Pretty Little Liars': Red Jacket Explained

I wanted to explain the significance of the red jacket last week, but I wanted to keep you in suspense for a while. (OK, actually, we just finished turning in stories for February and I was editing, but that sounded better.)

So, I freaked out during our @feather_mag live tweet at the end of Pretty Little Liars last week during this scene:


Why? Well, that's because of two things.

Vivian Darkbloom + Allison

Back in Season 2 Episode 25, we find out that Allison has been using the name Vivian Darkbloom in her quest to find out who this 'A' is that's been threatening her. The name is an anagram for Vladimir Nabokov, the author of Lolita. Given Allison's attraction toward older men, and theirs toward her, it was a fitting pen name. When she's stalking people she believes may be 'A' and booking rooms at creepy hotels next to her stalker, she wears a red jacket.

During episode 25 of the last season, Mona runs into Allison while she's trying to figure out who 'A' is by setting a trap, once again wearing the red jacket and a dark wig. I'm not sure if we ever find out if Mona was part of the A-team then or not.

Mona's First Radley Visitor At the end of the last episode of Season 2, Mona gets her first visitor. This is long before Hanna became a bleeding heart and starting spending her time at the sanitarium. The person who came by was wearing a red jacket. Thus, my Twitter freak out when I saw it again!

So, I have a really complicated but totally awesome theory as to who this is in the red jacket. If you want to hear it, let me know in the comments or tweet me at @brianti!
Don't forget to follow our #PrettyLittleLiars live tweet at 8 p.m. EST tonight from @feather_mag!

Benefits of Eating Quinoa

(image via Redbook.com) 

Have you heard about the grain of the future called quinoa? I have recently noticed millions of Pinterest recipes focusing on this star ingredient. So with that, I began some research and found that it has millions of benefits! Here are just a few of the many wonders that this superfood has to offer.

Tons of fiber. I mean tons. It contains almost twice as much fiber as other grains. Fiber is key to regulating your digestive system, and it also aids in reducing high blood pressure and the chance of developing diabetes. It can also help you lose weight, because it helps you feel fuller longer.

It is rich in magnesium and iron. Magnesium helps to lessen the pain of migraines and gives you more energy. Iron helps keep our red blood cells healthy and increases brain function. It also helps with energy metabolism, increasing your physical activity and losing weight.

Quinoa is one of the most protein-rich foods possible. Its protein make-up contains all nine essential amino acids. This grain is a perfect diet-booster for vegans or vegetarians to get plenty of protein without eating meat.

Perfect for gluten-free diets. Since quinoa isn't technically related to wheat or even an actual grain, it is gluten-free.

Not fattening! This is my favorite part. Quinoa is delicious and it's only 172 calories per 1/4 cup dry. Of these calculated calories, 24 come from protein, 12 from sugars and the rest are complex carbs, fiber and healthy fats.

Check out one of my favorite quinoa recipes, found from Pinterest: Cheesy Broccoli Quinoa (Side Dish)

Lesley Anders is a Health blogger for Ruffled Feathers. You can read her personal blog or follow her on Twitter.

  

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Feather Girl DIY: Custom Bookends

If you're a bookworm like me, you are probably obsessing over cool bookends. I scour Etsy and ZGallerie constantly, looking at all of the creative, quirky designs out there. But, it can be pricey, so here are fun alternatives.

Must love dogs.
(via)

Here's what you'll need: two plastic toys of your favorite animal (or any knickknack that suits your fancy), two wooden blocks, super glue and a can of spray paint. Can you guess where this is going? It's so simple! Glue your favorite knickknack onto the wooden box, take it outside and go to town with the spray paint. Allow to dry before using.

Use glittery golds, matte blues or a shiny black finish—whatever color fits your style and goal. It's a fun, easy and creative way to make custom bookends with personality! Try it out and tweet us your creations @rufflings!

Kristyn is a Life Blogger for Ruffled Feathers. You can read her personal blog and follow her on Twitter.