This time of year, people tend to make New Year's Resolutions.  I've always thought the notion was a little silly, myself.  Why wait for some arbitrary "beginning" to improve yourself?  Your mind and body don't run by the calendar.  Anytime can be the right time to change for the better.

For us in the Northeast, this time of year does not obviously lend itself to active change (or activity of any type, really, besides cuddling by fireplaces, knitting, and drinking warm chocolatey and/or alcoholic beverages).  That said, midwinter is as good a time as any to change your diet or start a workout routine. 

In a climate like ours here in Boston, winter is a time of self-reflection and regeneration.  Symbolically, it is a quiet time of gestation, preparing us for the rebirth of the coming spring.  If you look at it that way, it makes perfect sense that the seeds you plant during these seemingly lifeless months will grow into the person you will be in the year to come.

Getting in shape/losing weight always hangs out near the number one spot in those Top Ten New Year's Resolutions lists.  Since it's relatively safe to assume that the readers of a wellness blog are interested in, well, wellness, I'm going to go ahead and wager that many of you have goals of improving or maintaining your physical health in 2010. 

Starting a yoga routine can be one of the most effective ways to jump-start your fitness goals.  But if you've seen some advanced yogis in wild poses like the one above, you may find the prospect a bit intimidating. 

Our massage therapist Jared was a busy student who didn't think he had time to work out.  "I hardly exercised," he tells me.  "I would run a couple of miles every few weeks, but I didn't have anything close to a regular workout routine.

"A lot of my friends and clients were into yoga, and it got me interested.  People would come in to be massaged because of injuries sustained while they were trying to get into this or that pose.  I really started doing yoga hoping to better understand the needs of my clients.

"When I took my first class, I was shocked by how these people could move.  That first time, I was struggling just to get into the basic poses.  I knew I wasn't doing any of them right, but I also knew the second time would be easier.  Sure enough, at my second class, I could nail most of the basic poses, and felt the workout much more."

Jared started taking a yoga class once per week at Karma Yoga in Harvard Square.  By his third class, he started noticing changes in his body, both in class and in everyday life.  "I noticed while I was doing normal things, like opening doors, or even walking, that my movements were more controlled and fluid.  My stride was more confident and controlled.  I used to sort of drag my feet and shuffle around. 

"I used to be very clumsy.  All of a sudden, I was more aware of my body.  The more I've practiced, the more in control of my movements I feel.  I don't trip over myself or bump into things anymore.  And I noticed I was getting more flexible.  It wasn't as difficult to bend over and pick something up.

"I'm also much stronger physically now.  It's been great - so much better for me than weight lifting, which shortens muscles.  Yoga lengthens as it strengthens, and also teaches you how to use those muscles practically."

Another major benefit of yoga that becomes immediately apparent to most people beginning their practice is the awareness and control of breath.  "I have much more endurance and don't get out of breath as easily as I did before," Jared notes.  "Also, when I do get out of breath, I recover much more quickly."

It's true that some of the most advanced poses can take years of practice to achieve, but the basics can be learned relatively quickly and easily, and each pose can be modified for the individual's ability level.  Because of this inherent "customization" factor, every yoga practitioner will get the workout that is most beneficial to him or her.  Jared has learned to adjust his poses slightly as his ability level increases.  "Every class, I notice I can do a little more."

Jared's tips for fledgling yogis:

*Go with a friend, especially someone who practices yoga.  It'll help you feel less awkward, and you can ask them your questions. 

*Let the teacher know you're new.  They will usually give you extra help and instruction to get you started right.

*Tightish clothes are better than loose.  There are a lot of upside-down positions, and baggy clothes will fly up. 

*Everyone has to start somewhere.  Remember, don't be too hard on yourself, and above all, be flexible.  Listen to your body and its abilities.  Take it slow.  You'll be a pro before you know it.

Every year when the holidays arrive, I start seeing articles about eating everywhere.  There are of course the ubiquitous, "Avoid Holiday Weight Gain,"  "Healthy Holiday Eating Tips,"  and "How to Resist Temptation this Holiday," bad-omen-style articles that linger around us as we go about our good cheer like a passive-aggressive, tsk-tsking aunt.  Then, of course, there are the "Reasons You Should Indulge Over the Holidays" articles, stressing moderation and wise choices.  While these tips make more sense than "try low-fat yogurt instead of eggnog," they can also make the celebrant hyper-aware of each treat that passes through their lips, effectively killing any comfort and joy.

It's enough to make the casual partier shout "I don't even care anymore!" and stampede the peppermint bark and spice cookies with a shovel. 

My friend Jess is in grad school for Nutrition and Diatetics at NYU, and I often peruse her blog for real-life food advice and ideas.  Just before Thanksgiving, I read an entry she wrote in which she expressed pointed frustration over all the emotional stakes surrounding "food holidays."

From Keeping It Real Food:

"I am of the belief that a lot of people who feel they have problems 'controlling' themselves at such events feel that way because they've been told they have problems with self-control around food and therefore they need to buy this or that magazine so it can tell them how to reign it in and stay in line like a 'good' girl (or boy). If a publication tells you you're an emotional eater, you're more likely to subscribe to that idea and incorporate it into your behavior. Power of suggestion."

Jess suggests a shift in our focus at the holidays.  Since when did the food we gather around become more important than the family and friends we eat it with?  Why don't we try to look at it as a meal, a drink, or a plate of cookies prepared for us by someone we love instead of a taunting caloric landmine. 

People still make a big deal out of  the "French Paradox."  The French, who eat a diet consisting mostly of meat, butter, cheese, and white bread about four times a day, have one of the lowest rates of obesity and heart disease in the world.  Could it be that part of the reason for this conundrum is that the French eat largely to enjoy the the experience of eating, or the company they're with, rather than obsessing over the physical food they consume? 

The bottom line is, what you eat over a day or two is not going to ruin your life, or even your waistline.  If you are generally healthy, you will go back to your normal life unscathed by your holiday meal.  The question is, will you have enjoyed the time with your family and friends, or will you have spent the whole time obsessing over what is (or isn't) on your plate?

Rebecca Nisetich is a graduate student, a William Faulkner fan, and a preparer of tasty and creative vegetarian meals.  She is also an impressive distance runner.  She was the fifth woman to place in this year's Stone Cat 50 Mile Ultra-Marathon, on a hilly, rocky, outdoor trail in Ipswich.  This accomplishment is even more impressive when you speak to Rebecca and discover Stone Cat was only the third ultramarathon she had ever run. 

"I played a few sports in high school, but I was never really what you'd consider athletic," she tells me over tea in Central Square's 1369 Coffee House.  "I really only started running in college.  When I first started at Colby College, I was honestly too shy to go work out at the gym.  I was an only child for a long time, and even though I liked the social aspects of dorm life, I found that I really needed a good chunk of alone time during the day were I could just sort of exist with my thoughts.  Running wound up being a way to solve both of these problems.  It gave me the physical activity my body needed and the daily period of solitude my mind craved. 

"My Junior year when I was in Cape Town studying anthropology, I took my running to the next level.  In South Africa, distance running is like a national pass time. Everyone does it, and the marathons they have there are a big deal, almost like the World Series is here.  I ran my first ultramarathon (a marathon longer than 26.2 miles) there.  When I heard about the ultramarathon, I was excited to give it a try.  After I finished, I knew I was hooked."

When Rebecca heard about the Stone Cat Ultramarathon, she started training for it immediately.  "I knew I wanted to do it.  It would be the longest marathon I'd ever run, and it would give me a great long-term goal to work toward."

After a few weeks of training, however, she noticed severe pain in her left hip.  "Runners are obsessed with their bodies, almost to the point of being paranoid.  I went to the doctor right away.  Even though all the x-rays came back normal, he decided it was probably a stress fracture.  Something didn't add up.  I think he probably had some preconceived notions about me because I'm a female and a vegetarian.  It is true that women who run are prone to stress fractures, and especially prone when they don't eat enough.  However, I'm a very healthy vegetarian.  I love to eat, and I'm very careful with my body.  But a doctor's a doctor, so I trusted him.

"He advised me to take eight weeks off, and I did.  When I started running again, though, the pain came back, only less severe this time.  I tried to run through it for a while.  I mean, the doctor said it should be better, right?   But eventually I couldn't ignore it any longer.  I went back to the doctor and they continued to say that it was a bone issue.  They kept saying I wasn't eating enough.  I felt almost judged.  It was like they were accusing me of being anorexic.  I told them I ate a lot, but they didn't seem to believe me. 

"They also had this attitude of 'Silly girl, you're pushing your body too hard!'  They told me I was basically doing it to myself by running.  One doctor even suggested I 'just use the elliptical.'  Compared to most marathon runners I know, I don't even run that much!  It really annoyed me.  I mean, I doubt they're telling all the male athletes they see that their bodies can't handle their sport. 

"I didn't know what to do.  I was worried I wouldn't be able to run the marathon.  Then my friend Meredith from the Cambridge Running Club told me about massage therapy.  She had had great success at Massage Therapy Works with Richard Green.  I was desperate and willing to try anything, and Meredith was confident that Richard could help me, so I made an appointment.

"When I came in for my first appointment and told him my symptoms, he was practically completing my sentences for me.  'So you have pain in the hipbone and they probably told you it was a stress fracture from pushing yourself too hard, right?'  I was shocked.  Richard explained that what was actually going on was my left hamstrings were so tight that the tendons were actually pulling the covering from the bone.  It's the same thing that happens with shin splints, only it was happening with my hip.  I was so relieved to finally hear some answers that made sense.

"He said he was confident he could resolve the issue with Sports Massage.  We did two preliminary sessions to correct the problem.  These were rough, but I made it through.  I didn't even realize how tight those muscles were, but when he was working in there, let me tell you, I felt it.  Sometimes when he was working on an area that was especially painful he'd tell jokes to keep me occupied until it was over.  But after only two sessions the pain in my hip was completely gone.

"I continued to come back for maintenance massages throughout my training, and when the big day arrived, I'd never felt better.  My hip was pain-free, and I noticed the rest of my muscles had newfound flexibility which helped a lot on the hilly terrain.

"I'd been by to check out the trail before.  A lot of runners are afraid to run on a natural, wooded trail because its so uneven, and most runners are terrified of falling.  I actually learned to run on trails like this in Maine, so I wasn't very worried about it.  The only tough thing was the race took place in the autumn, and the fallen leaves on the trail could get pretty slippery.  Fortunately after a few laps, all of our sneakers had beaten the trail down and smoothed things out a little, so it got easier."

In the end, Rebecca finished the fifty mile race in only eight hours and thirty-nine minutes, and was the fifth woman to place.

"I didn't know I'd be good at this when I started," she says.  "Being good wasn't even really a goal at first, ultramarathons were just something I decided to try out.  Now they've become a part of my life."

A very important part.  Rebecca is now getting her PhD in 20th Century American Literature from the University of Connecticut.  Before a long day of studying, she gets up early in the morning for a run.

"I love the feeling of knowing I'm doing something good for myself first thing.  It puts me a great mindset for the rest of my day.  Plus, it's nice to feel connected to my body.  When you spend twelve hours a day reading and writing papers, that connection can get lost.  Being reminded of my own physicality helps keep things in perspective."

Watch a video about Rebecca running the Stone Cat 50.

For months now, Massage Therapy Works has had occasional visitors from a place called Natural Standard.  On these days, pharmacy students show up in the mornings in groups of three to four to experience sample massages and talk to Richard about the benefits of bodywork and complementary health care. 

I became intrigued by these guests.  Traditional Western pharmacy students interested in complementary health care?  I wouldn't have believed it five years ago, but with all the positive press natural and holistic remedies have been getting lately, it seemed, well, natural.  I talked to one of the students and she told me they had come from schools all over the country to do an academic rotation at Natural Standard, the authoritative worldwide database of herbal and naturopathic remedies, which happened to have its homebase right here in Davis Square.

Natural Standard was founded by Catherine (Kate) Ulbricht, PharmD, MBA[c], and Ethan Basch, MD, MSc, MPhil in 1999.

Kate meets with me the day after she returns from one of her many business trips.  Her two Boston terriers are comatose in her office, sprawled out and snoozing off the jet lag. Kate is doing no such thing. 

We leave her office to the dreaming pooches and walk out to the comfort of the lobby.  This sojourn affords me a nice little tour of Headquarters.  It's a big, sunny, open setting with two large rooms filled with desks and cubicles.  ""This is the student room," Kate says as we go through the first, bubbling with activity.  "It's where the pharmacy students work."  We go through another room of employees.  "Of course, Natural Standard is an online database, so most of the company exists on the internet.  Our medical writers contribute from all over the world.  But we need a place to meet people, and an address to get mail."

The employees and students are all busy, bustling, even, but still jovial.  It's that frenetic calm that comes when all of the action is under control. 

In the quiet lobby on red, plush chairs, I ask Kate how it all began.

She brightens and says, "When I was fifteen, I wanted to work."  In her small Connecticut hometown, she convinced her parents to sign the documents that would allow her to take a job at the local pharmacy, a tiny operation with one full-time pharmacist and one sub.  "There wasn't a soda counter there," she says, "but it wouldn't have been out of place."  Kate worked sweeping floors, vacuuming, and ringing up customers. 

At the cash register, she discovered she loved the one-on-one aspect of customer service that came with small business.  She would speak at length with the client to hone in on the product that would treat his or her individual needs. She learned about herbs, vitamins, and drugs, and when it came time to go to college and choose a course of study, she decided she wanted to become a pharmacist.