Wednesday, August 28, 2013

Bikram Yoga - A Low Impact Exercise Idea



Daria Souvorova - Daria's Diet Diaries
Image courtesy of prevention.com
Bikram yoga is - as far as I am concerned - the most challenging form of yoga, and in turn provides the highest level of benefits for your body. A standard 90 minute session involves 26 poses bookended by two breathing exercises, all in a room heated to at least 105 degrees Fahrenheit with a humidity of approximately 40%.

The heat and humidity increase the body's need for oxygen, causing the lungs to expand to up to 50% of their total capacity. The cardiovascular system needs to work at a higher level of performance. More blood needs to be pumped to the muscles and other organs in the body during a session of Bikram Yoga than many other cardio activities, thus making Bikram a more strenuous exercise than most.

The upside is that the 26 poses - each of which is held on both sides of the body, in a series of two sets - are generally very low impact and simple when compared to some of the poses in Vinyasa and other forms of yoga. A beautiful principe is practiced by all practitioners of Bikram - you receive 100% of the benefits from every pose if you do at least 1% of it 100% right. Thus, the focus is on learning each pose from the ground up and building your practice and improving knowing that you receive 100% of the benefits from the practice as long as you follow the instructions to the extent of your body's ability. Simply standing or lying in shavasana in the heated room will improve your body.

Bikram yoga offers an incredible breadth of benefits ranging from improving your skeletal and muscular system to improving overall health and balance and decreasing the chance of many disorders and ailments:

Practicing yoga in a heated room loosens your muscles and lessens the chance of injury. The circulatory system will benefit from Bikram Yoga as well - improved blood flow will increase the amount of oxygen that passes through your system. Exercising in a heated room promotes healthy sweating which converts toxins in your body into soluble products, which leave the body in the process of sweating.

Working through the 26 poses greatly improves the skeletal and muscular system - promoting healthy joints and building strong, lean muscles. The series of stretching and balancing poses makes use of all of the major muscles in your body, and in turn, tones all of them improving strength and balance.

The heat increases your metabolism and heart rate, promoting weight loss. During the course of a 90 minute course, the 170 pound Jane can burn up to 1150 calories. Imagine the effect this kind of exercise can have on your body when practiced at least 4 times per week.

I can personally recommend Bikram Yoga as an exercise because it is the first program I turned to when I decided that dieting alone was not enough. Although, initially, acclimating to the extreme heat proved to be a challenge, the relative ease of the poses and the option to only push yourself as much as you can in each pose became a saving grace for my under-exercised limbs. Practicing yoga has proved to give incredible benefits to my body and mind - yoga is, after all, no just an exercise program but a way of life.

Give it a solid try and tell me what you think.

Here's to our health!

Friday, August 23, 2013

Effectively Using Calories: Building an Exercise Regimen

As you progress with your diet you will find that your body will slowly become more willing and able to perform aerobic activity - take advantage of this moment to introduce exercise into your daily routine. Until this point, we have focused mainly on carbohydrates as a measuring system; today I would like to begin a slow transition into the calorie intake.

It may be rather obvious and need not be mentioned, but let us look at calories as a measurement of fuel used and collected. As a vehicle, we only need to collect enough fuel to compensate our use during our daily activities. Like every vehicle, the size of our fuel tank should be comparable to our mass and level of activity. A compact car uses a lot less fuel than a truck or an airplane, thus it's storage is much smaller. Likewise, a smaller built person needs to consume significantly fewer calories to propel their bodies into the world than a larger body would. In a sedentary lifestyle, our body's calorie usage is approximately 10x our weight. Thus, a 170 pound figure needs to consume 1700 calories to maintain their weight.

To continue our metaphor, let us visualize the gas tank of a plane sitting on a compact car. There is no way that a car can use all of the gas in an airplanes tank in one day. It will sit on top of the engine, weighing the vehicle down and slowly breaking down its strength until it finally falls apart. Likewise, a figure that consumes more than it uses up per day, begins to slowly add on to its mass until the bones and muscles in their body can no longer bear the load. Inadvertently, the body becomes more and more lethargic, since every step and every movement becomes more strenuous, decreasing the body's calorie usage and causing chronic overeating to become an increasingly dangerous habit.

If a body has reached this lethargic state, as mine once did, it may be difficult or impossible to instantaneously implement exercise regimen, since the body has too much weight to operate at full capacity. At this point, we need to limit the energy consumed, either through limiting calorie or carbohydrate intake. However, now that we have prepared our bodies with dieting, we can begin to consider increasing aerobic activity.

Thus, while a 170 pound figure - let us call her Jane - consumes 1700 calories a day to maintain weight, she may chose to either increase activity or lower calorie intake to lose weight. A pound equates to approximately 3500 calories, so by that figure, in order to lose 1 pound per week, Jane needs to either increase activity or decrease consumption by 500 calories a day.

We all know it is tough to eat 1200 calories a day, so the best solution for Jane is to add on approximately 500 calories of activity per day. It will not only mathematically increase her calorie intake, but improve her circulation, respiratory system and energy level. MyFitnessPal is an incredible resource at this point, since it calculates a program for you based on your weight, level of physical activity and goals. You can log your physical activity and calorie intake for a good estimate of your energy usage.

Beginning an exercise regimen is difficult, especially after years of not being active. Your body is not used to it, and will fight you every step of the way - but it is a very important aspect of attaining your new healthy lifestyle. We have to burn off all of the extra fuel sitting on top of our gas tanks before we damage our motors.

This week I will focus on some entries about the different exercise programs I have tried and the benefits thereof. Check back tomorrow for my first attempt at exercise - Bikram yoga!

Here's to our health my friends!

Thursday, August 8, 2013

Borscht - Russia's Traditional Beet Soup

Daria Souvorova - Daria's Diet Diaries
I have found myself jumping from continent to continent sampling soups from all around the world, and in this installment, I bring you the soup that I grew up on, Borscht. This soup has an incredible history, and thousands of varieties, in fact, everyone I have met seems to have a different recipe for the soup. Some call for sausage or veal, others stick with chunks of beef and potato, but we all can agree on three ingredients: beets, cabbage and sour cream!

This soup has a tremendous number of memories for me: from evenings sitting in a sunflower themed kitchen with my chin barely reaching over the kitchen table to high school days coming home from school and frantically putting out soup pot fires, where a lonely blackened beet rested at the bottom of a dried out pot.

I used to spend the summers with my younger brother and my grandmother Ada in a little cottage in the woods. She would make us amazing, fresh soups with ingredients plundered from the forest and watch us shovel them down before she would sit down to eat. It took me over a decade to realize that we were poor and she wanted to make sure we were full before she would eat our leftovers. Borscht is a noble and filling dish, and particularly inexpensive to make.

I dedicate this entry to my grandmother who spent her life loving and caring for her obnoxious, ungrateful grandchildren. You will never be forgotten.

Daria Souvorova - Daria's Diet Diaries








Borscht
Russia's Traditional Beet Soup

2 lbs beef, small chunks
3 beets, diced
2 carrots, chopped
4 shoots celery, chopped
1 onion, diced
3 tbsp, veggie oil
18 oz diced tomato
1/2 head of cabbage, coarsely chopped
3 cloves garlic
3/4 cup dill
18-20 cups beef broth, or water
salt and pepper
sour cream - to serve

In a large pot add onions to veggie oil and brown. Add beef, brown. Add Carrots, celery and beets and cook for 5 minutes. Add cabbage. At this point you may find that you want to separate your soup fillings into two different pots, at least I did, Add 2 cups broth to each, cover and simmer for 10 minutes. Add garlic, tomato and the remainder of the broth (as well as salt and pepper to taste) and allow to boil for about 40 minutes to one hour until your broth has turned beety red and the beef is soft and tender.

To serve, add a generous scoop full of sour cream and a tablespoon of dill.

Enjoy and share with friends and family.

The Facts
This recipe serves 16

178 calories per serving
8 grams of net carbohydrates (10 grams carbs less 2 grams of fiber)
8 grams of fat

Tuesday, August 6, 2013

Simple Roast Lamb with Sauteed Haricots Vert

Daria Souvorova - Daria's Diet Diaries

Meat is core of a low carbohydrate diet, and I generally recommend lean proteins like chicken and fish, but on occasion, we all need to indulge. One of my favorite meats is lamb, and I wanted to share this simple recipe with you today.

Simple Lamb Roast with Sauteed Haricots Vert

Lamb

Leg of lamb - preferably boneless
1 head of garlic - each clove sliced in half, lengthwise
rosemary sprig or two - coarsely chopped
salt and pepper
3 tablespoons of olive oil

Haricots Vert

36 ounces haricots vert (approximately 5-6 cups)
3 cloves garlic - thinly sliced
4 tablespoons of butter 
salt and pepper

Lamb

Preheat oven to 425. Season the meat with salt and pepper. Take a sharp knife and pierce the meat at intervals -large enough to fit a piece of garlic into the holes. Insert garlic cloves into the holes. Place in a baking dish sprinkle with olive oil and rosemary.

The standard boneless leg of lamb will be between 4 to 7 pounds. Cook your meat at 425 for approximately 20 minutes before turning the oven down to 300. Cook for an additional 30-40 minutes. Remove when the thermometer reads 145 degrees for a perfect medium rare. Let the meat rest for 10-15 minutes before slicing.

Haricots Vert


While the meat is resting, heat up butter in a skillet. Add garlic and let it brown. Add the beans and sautée them until you see little bits of browning and the haricots turn a brighter green color. Season with salt and pepper. The beans will be crunchy and delicious.

The Facts
This recipe serves 6-10

416 calories per serving (1/8 of beans and 8 ounces of lamb)*
*please note that the weight is measured before roasting, that probably means about a 6 oz serving
6 grams of net carbohydrates (9 grams carbs less 3 grams fiber)
21 grams of fat

Sunday, August 4, 2013

Cream of Cauliflower Soup

Daria Souvorova - Daria's Diet Diaries

My parents brought me a beautiful head of cauliflower over Thanksgiving a few years ago, and it has been sitting in its lonely plastic bag for a week after the holiday. I felt sorry for the poor guy and figured a cauliflower soup would be just the answer, I loved the recipe that came out of it and make it a couple of times every year.

Cauliflower is high in fiber and thus fairly low in net carbohydrates, but the magic of cauliflower is its innate ability to absorb flavors. Unlike so many ingredients that lose flavor the more you meddle with them, this simple plant improves with every dollop of cream or spoonful of butter.

Below is a light and flavorful, yet creamy recipe that I have been working on. I hope you enjoy it. :)

Cream of Cauliflower

1 large head of cauliflower, chopped
1 stick butter
1/2 onion, diced
1 carrot, diced
1 celery stick, diced
2 tbsp cilantro
2 quarts chicken broth
3 cups milk
1 cup sour cream
salt and pepper

In a large pot, melt butter and add onion. Cook until lightly browned. Add carrots and celery and continue cooking for five minutes. Add cauliflower and cilantro. Lower heat, cover and cook for 15 minutes.

Add chicken broth and bring to a boil on high heat. Reduce heat and simmer for 15 to 20 minutes. At this point you can add milk and continue to simmer for another fifteen minutes. Add salt and pepper to taste.

Move pot to a cool burner, add sour cream. Serve immediately!

The Facts
This recipe serves 10

200 calories per serving
8 grams net carbohydrates (11 grams carbs less 3 grams of fiber)
11 grams of fat

Friday, August 2, 2013

Tom Kha Gai with Chicken

Daria Souvorova - Daria's Diet Diaries

Perhaps the middle of summer is not the time to think about soup, but soups were one of my favorite fall low carbohydrate options, I wanted to share them in case you have good air conditioning and are in the mood for a hot soup.

Soup is amazing! Full of incredibly diverse aromas and flavors that can be achieved by altering just a few simple ingredients and spices. It is truly inspirational.

Looking forward to the fall and the chilly temperatures that I will experience during my residency in Utica, my mind turned to creaming vegetables and boiling chickens and I have decided to indulge myself with a few weeks full of soups, some of which I would love to share with you.

When I first developed this recipe in 2010, I had been feeling a deficit in Thai food, in the wake of my new low carbohydrate diet. I missed the coconut soup, Tom Kha Gai, with some fervour. Looking into the recipes, I discovered that it wasn't a deal breaker after all, so I have formatted a really yummy recipe that is pretty low in carbs. I hope you enjoy!

Tom Kha Gai with Chicken

Broth

2 13.5 oz cans of coconut milk
4 cups chicken broth
3 stalks lemongrass
3 shallots
handful of fresh cilantro
2 limes juice and zest
1/4 cup soy sauce
salt and pepper

Chunkage

1 package of chopped mushrooms
1 green pepper, chopped
1 full roasted chicken, deboned

Bring coconut milk, soy sauce and chicken broth to a boil. Add chopped shallots and lemon grass. Add juice and zest of lime as well as cilantro. Lower heat and simmer for 20 minutes. Salt and pepper to taste.

Drain the flavoring ingredients out, and return your broth to the pot. Add chicken, mushrooms and green pepper. Allow to boil for another 15 minutes.

Serve immediately.

The Facts
This recipe serves 6

408 calories per serving
7 grams net carbohydrates (8 gram carbs less 1 gram fiber)
19 grams of fat

Wednesday, July 31, 2013

Let Us Inspire Instead of Shaming

Daria Souvorova - Daria's Diet Diaries
Obesity is a huge issue in America, and we are all aware of it. There is an immense problem with bullying and shaming that goes along with being an overweight child, teenager and adult in this country.

Growing up overweight myself, I have experienced the shame of being morbidly obese and the bullying that accompanies it  - whether malicious or unintentional, the biting effects of feeling shamed for the way you look build endless barriers between you and your health. Many have said it before me, but I will talk about it again, having processed these feelings myself.

Every overweight person knows they are overweight. Everyday, we feel the difficulties in purchasing clothes, performing daily aerobic activities, looking at ourselves in the mirror.  We go to work and feel awkward eating our lunch, we want to date, but feel like no one could ever love us for the way we are, kids stare at us across the street, and all through middle school we never passed a day without nicknames. Our relatives worry about us and bring up these issues to us, wishing to make us realize that we have a problem. These people that love us and care about us want to help, but they are not helping us solve the issue - every time we hear how obese and ugly we seem to the world, our primary instinct is to give up and to drown yourself in another pint of ice cream.

I have always believed that the route to losing weight and improving your health is through motivation and inspiration instead of shaming. It is through example and the small wins that we can reach our big goals. That is why I suggest starting with a low carbohydrate diet, it achieves quick results which inspire you to lose more weight and keep trying. After all, the goal of losing weight is not to lose weight, but to improve your life and to improve your self esteem. My constant goal in helping those around me lose weight is to improve their self esteem and self worth through inspiration and support.

Today, I read an article about a study done in 2006 and 2010, led by psychologist Angelina Sutin at the Florida State University College of Medicine in Tallahassee, Florida. Sutin collected the bmi of 6,157 Americans - either normal weight, overweight or obese. In 2006, Sutin noted whether the subjects were experiencing bullying about their weight, and upon reassessing each participant in 2010 discovered that patients who were overweight and experienced shaming about their bodies were twice as likely to become obese by 2010 as those that were not. Patients who were already obese at the beginning of the study and experienced shaming were three times as likely to remain obese when compared to patients who were not discriminated against. Thus, Sutin concludes that shaming a person about their weight actually encourages obesity.

It is really important to realize that you have a problem and to do something about it to improve your health, but rarely does shaming a person actually help them improve. Denial is a common instinct upon being attacked. I remember listing off all of the people that were fatter than I was when someone would insult me about my weight. You have to encourage a person to build up the strength to try to lose weight, give them realistic results to work for - maybe like my parents who offered me something I wanted in exchange for losing weight. Once you get started and your self esteem improves, you become inspired and everything becomes easier.

I am not sure where I am going with this entry anymore, but I hope that somewhere out there, I can help inspire someone the way that I was inspired to become a healthier me, and perhaps some recipe ideas will help someone gain hope for being able to eat well and become healthy.

So if you are insecure and sad right now, know that I love you and believe in you!

Spinach Artichoke Dip with Low Carb Chips

Daria's Diet Diaries - Daria Souvorova

I wanted to spend this week sharing some recipes that I developed when I first started on the Atkins diet in 2010. I know many of you guys have mentioned that you can't think of what to make, and cooking fresh food on the diet has been difficult. Hopefully these will help, stay tuned all week for more recipe ideas. 

And yes, that is a low carb flourless chocolate cake you see in the photo, in a couple of weeks, I will share the recipe for that as well!

Spinach Artichoke Dip 

1 package of fresh spinach
1 16oz jar of artichoke hearts
1 cup mayonnaise
1/3 cup freshly grated Parmigiano-Reggiano
1 cup freshly grated Monterey Jack
2 cloves garlic, minced

Low Carb Chips

8 Trader Joe's Reduced Carb Whole Wheat Flour Tortillas, cut into chip sizes

First thing's first, preheat oven to 350.

I like to throw the entire bag of spinach, with a tiny hole in the bag, into the microwave and cook it on high for about 2 minutes. While that is cooking, drain the artichoke hearts and separate (or mush) them with your fingers. Mix together all of the ingredients save for 1/4 cup of Jack and place in an oven safe container. Sprinkle the remainder of the Monterey Jack on top and allow to bake for approximately 20 minutes, until the cheese crust is golden brown at the edges.

Spread the tortilla pieces on a cookie sheet and add them to the oven in the last 10 minutes of baking. Allow to cool for at least 15 minutes and serve as an appetizer or part of a nutritious meal.

The Facts
This recipe serves 12

242 calories per serving
4 grams carbohydrates (9 grams less 5 grams fiber)
20 grams of fat

Monday, July 29, 2013

Drinking and the Low Carb Diet, Nutrient Bible Chapter 2

Daria's Diet Diaries - Daria Souvorova - Cocktails
Since this is probably the most difficult aspect of dieting for most of us, today, I wanted to focus on the carbohydrate counts in alcohol (I have also added the calories, since we will be transitioning into the calorie system later on.) Although I do not drink frequently myself, I recognize the research that one or two drinks a day can be quite healthy for your system. Research shows that moderate drinking can reduce your risk of heart attacks and your risk of developing heart disease, while excessive drinking can increase your risk of pancreatic, mouth and liver cancer and is the cause of almost 100,000 deaths per year. So, lets stick with moderation! 

What we consume as alcoholic beverages are at once created from carbohydrates and are the antithesis of them. Alcoholic drinks are essentially fermented beverages - all fermented beverages start out with a plant that is high in carbohydrates, frequently a grape, grain or starch. Alcohol is produced during the process of fermentation - carbohydrates are consumed by yeasts. Carbohydrates not consumed by yeasts remain as residual sugars in the beverage, thus, the more carbohydrates the less alcohol content, and the more alcohol content, the less carbohydrates. Keep that in mind.

Beers can have up to 20 grams of carbohydrates per a 12 ounce serving, whereas distilled spirits like whiskey, rum, and vodka have only trace amounts of residual sugars.  Be aware though, that the add-ins for mixed drinks are the source of the bulk of carbohydrates in alcoholic drinks and liqueurs frequently have added sugar for flavor.

About.com made a lovely list of carbohydrate counts for popular drinks, to that I add calorie counts and below, a list of calorie and carb information for the most popular mixed drinks. 

Hope this helps and happy drinking! You know, not too much though... think of the calories!


Beer per 12 Ounce Serving

Regular Beer                        12 grams carb               149 calories

Light Beer                            3 to 7 grams                 110 calories


Wine per 5 Ounce Serving
 
Dry Champagne                  2.5 to 4.5 grams             112
 calories

Dry White                           3 grams                          94 calories

Sauvignon Blanc, Chardonnay
”Off Dry”                             5 to 6 grams                   120 calories

Reisling, Chenin Blanc

Muscat                               8 grams                         124
 calories

Dry Red                              3.5 to 4 grams               122 calories

Syrah, Pinot Noir, Cabernet Sav

Zinfindel                             4.2 grams                       131
 calories

Dessert Wines                   12 to 14 grams                 233
 calories

Sweet Late Harvest Wine    20 grams                        174 calories


Liqueurs per 1.5 fl oz

Amaretto                            25 grams                       159
 calories

Bailey’s Irish Cream           11 grams                        156
 calories

B & B Benedictine              8 grams                          135 calories

Campari                             12 grams                        107
 calories

Coffee Liqueur                   24 grams                         155
 calories

Cointreau                           15 grams                        119
 calories

Creme de Cacao                22 grams                         147
 calories

Creme de Cassis               17 grams                         126
 calories

Creme de Menthe               21 grams
                        143 calories

Grand Marnier                    10 grams
                         99 calories

Kirsch                                 9 grams
                         95 calories

Ouzo                                  16 grams
                       123 calories

Sambuca                            17 grams
                       126 calories

Triple Sec                           16 grams                       123 calories


Distilled Spirits per 1 fl oz

Gin, Rum, Vodka                 0 grams                         65 calories

Whiskey, Tequila                 0 grams                         65 calories

Brandy, Cognac                   0 grams                         65 calories


Mixed Drinks and Cocktails per 1 drink

Bourbon and Soda              0 grams                         106 calories

Gin and Tonic                     16 grams                       171 calories

Rum and Cola                     15 grams                       154 calories

Scotch and Soda                 0 grams                         105 calories

Bacardi                                6 grams                        117 calories

Black Russian                     16 grams                       244 calories

Bloody Mary                        5 grams                        123 calories

Cape Cod                           13 grams                       148 calories

Fuzzy Navel                        38 grams                       253 calories

Golden Cadillac                   27 grams                       361 calories

Grasshopper                       15 grams                       164 calories

High Ball                              0 grams                       104 calories

Kamikaze                            15 grams                      178 calories

Long Island Iced tea           10 grams                        138 calories

Mai Tai                                30 grams                      309 calories

Mahnattan                           2 grams                        129 calories

Margarita                            11 grams                       168 calories

Martini                                 .5 grams                       160 calories

Mimosa                              15 grams                       144 calories

Mojito                                  30 grams                      217 calories

Pina Colada                        30 grams                       230 calories

Salty Dog                            14 grams                      157 calories

Screwdriver                        19 grams                       181 calories

Sex on the Beach               30 grams                       322 calories

Tequila Sunrise                  15 grams                       189 calories

White Russian                    17 grams                       257 calories



Wednesday, July 24, 2013

Grilled Steak, Broccolini, and Radishes with a Light Arugula Salad

I promised recipes, so I thought I would share what I made for my family last night. After our foray into the woods, I wanted something full of fresh light vegetables, and my mom found some great steak at the store. This recipe works well for someone on a low carbohydrate diet since all of the veggies are high in fiber and relatively low in sugar. The meat is the only calorie heavy item, so if you are counting calories, replace it with grilled pork, chicken, or fish.

The goal with this dish was to show that there is a lot of variety on a low carbohydrate diet and to ensure that we remember to eat hearty meals instead of starving ourselves all together or trying to survive off of processed foods. This recipe serves three.

The Steak

Three thick 6-8 ounce shoulder top blade steaks

Sautéed Broccolini and Radishes

1/2 cup thinly sliced red onion
3 cloves of garlic, thinly sliced
2 cups radishes
2 bunches broccolini, about 4 cups
1/4 cup red wine vinegar
1/2 cup cold water
1 tablespoon olive oil
1 tablespoon rosemary
 salt and pepper to taste

Light Arugula Salad

4 cups arugula
1 vine tomato, chopped, about a cup and a quarter
1 Japanese cucumber, thinly sliced
2 tablespoons of red wine vinegar
1 tablespoon of olive oil
salt and pepper to taste



Grilled Steak

Salt and pepper the steak and grill it for about 4 minutes on each side for medium rare. Let the meat rest for 5 to 10 minutes before serving.

Sautéed Broccolini and Radishes

Sautée onions and garlic in olive oil until the onions soften. Add radishes and sautée for two minutes before adding the vinegar and half of the water. Add rosemary, salt and pepper, turn down the heat a bit and simmer for 10 minutes or until the radishes start to spread their color and the liquid has decreased by half. Spread bunches of broccolini over the radishes, mix into the sauce and add the rest of the water. Cover and simmer for another 8-10 minutes. Taste to see if there is enough vinegar/rosemary/salt, I tend to dump more vinegar in for fun.

Light Arugula Salad

While the broccolini is cooking, combine the diced tomatoes, arugula and cucumber in a mixing bowl. Add oil and vinegar and toss. Season with salt and pepper to taste.

Plate and enjoy!
 
The Specs

The calorie range is between 520 (6 ounce steak) and 580 (8 ounce steak)
8 net grams of carbohydrates (14 grams carbohydrates less 8 grams fiber)
50 grams of protein
28 grams of fat (a bit high, but feel free to lower the amount of olive oil and opt for a leaner meat)

Tuesday, July 23, 2013

Adirondack Park's St. Regis Canoe Wilderness - A Travel Guide

Daria Souvorova - Darias Diet Diaries
Monday

We parked our car by Little Clear Pond and built our canoe to the shock and awe of fellow travelers. After packing our boat with four huge sacks of supplies, we headed out on the water. Crossing Little Clear Pond, we carried our boat and belongings across a quarter mile of forest.

The woodland path leads to a narrow 24 inch pier that stretches forward for at least a hundred feet. This narrow strip of plank is surrounded by marsh and swamp. This is like no swamp I have ever seen - beautiful green and red moss surrounds our straight path to the water. Young pine trees rise like beacons out of the moist, fluffy carpets at their feet. Around the the pines grow bushes of blueberries and sage. It seems like this garden of scent and taste spreads infinitely to my left and to my right. The blueberries ripen quickly in the hot summer sun and I reach to gather them as I pass along the pier.

I step off the path and my feet sink lightly into the mossy bed. Water rises up and tickles my toes through my sandals. It is an oddly delightful feeling, like walking on a shag rug submerged in three inches of water.

As I gather more berries, I notice a stalky, green flower, one I have seen before. Upon closer inspection, I realize that at the base of this flower lives a huge pitcher plant. Surrounding me appear dozens and dozens of his cousins, whom I see regularly at botanic gardens, but never in the wild.

Daria Souvorova - Daria's Diet Diaries
We board the canoe and push out to clearer water, past blooming water Lillie's, bog plants, and through armies of water gliders. Colorful frogs abandon their miniature grassy islands as we float by.

After much heavy rowing against the wind, we find our first home on the lake - spot number nine along the eastern shore of St. Regis Pond. We walk up a narrow path to a shaded clearing on a hill. Young blueberry bushes grow in the fields along the hilly approach to the water's edge. A few yards to the right, and climbing up the hill, the towering pines turn instantaneously into birch woods. While there is little more sun flickering through the canopies here, the atmosphere feels lighter. The trees boast beautifully white trunks which slowly peel and litter the floor of the wood.

I decide to swim out to the island near the shore. I swim to a big rock right by the shore of the island, climb up and watch the sun set. The sky quickly turns peachy orange, like the meat of a nectarine, reflecting in quiet ripples across the miles or breadth of St. Regis Pond. It seems like the sky is melting into the water. The sun sets right between the rivaling peaks of East Pond Mountain and Long Pond Mountain. As it settles in the valley between the mounts, the sun seems to call out "how could you think I should be viewed from any other angle?" The mountains seem a deep violet, the forests around them some shade between indigo and pthalo green. The colors keep intensifying until they merge and explode in shades of red and violet.

As I sit on the rock, dragonflies and other mysterious insects fly and settle for a second on the water. The unlucky ones become dinner for a quick thinking fish. I watch my dad fish and listen to the fish splash as they jump out of the water until the sun disappears behind the mountains.

Daria Souvorova - Daria's Diet Diaries
We finish off the evening drinking tea with chocolate as the fire consumes itself.

Tuesday

I sit at the edge of the water as my hair dries from my first lake sized bath. My feet are in the water to see how close the fish will dare to swim. I look to my right and notice something hairy - another relative to the Venus fly trap - I am so tempted to dig it up and take it home with me. I barely notice a young crayfish trying to eat my big toe.

There is a little island at the edge of Little Long Pond. The island is dry and the grass is sprinkled with the blooms of wild strawberries. If you walk across its 15 foot diameter, you meet two trees between which a domino chain of fallen logs and nailed in planks lead you to the shore of the mainland. Along the old fallen free grows an amazing variety of bog plants and violet flowers which look suspiciously like terrestrial orchids.

We part ways with our little island and head towards the canoe carry to cross to Bear Pond. We set off on a scenic tour and settle on a patch of quiet water by the shore protected by a towering cliff overgrown with fern and young trees. Floating tree trunks nestle young fields of yellow water lilies and bog plants.

Daria Souvorova - Daria's Diet Diaries 
This is my first time fishing - I hope for an epic photographic moment but only catch a couple of the tiny fish that are willing to bite at anything including an empty hook and my finger as I dip it in the water.

Wednesday

Daria Souvorova - Daria's Diet Diaries
We paddle the length of St. Regis Pond to the canoe carry to Ochre Pond. This first leg of our hike is an even half mile walk with only a 20 meter elevation, which sounds easy until you imagine yourself carrying 100 pounds of gear and a 16 foot boat. With all of our belongings divided into two bags, we make two trips, thus, every distance is covered thrice. We each wear a bag and dad carries the canoe on his shoulders. I walk ahead to clear the way. Many trees have fallen since anyone seems to have dared these more strenuous trips.

We walk our boat to the narrow launch point, perhaps too narrow for our boat to fit. We make it across Ochre Pond without incident and land briskly on the other side. We walk our bags down the long, narrow, winding plank from Ochre Pod and encounter a muddy course with ancient rocks and plank formations that have long since fallen prey to the moisture of the muddy bog. Several mucky slips later, we safely made it to dry land.

 Daria Souvorova - Daria's Diet Diaries
Alas, we come upon the great challenge for the day - our 1 mile hike through the forest at the foot of St. Regis Mountain with somewhere between 30 and 40 meters of elevation, and crossing through four major hills. We ascend a decent while and begin a bumpy descent along the edge of a steep hill. Pine trees block us in on the right from tumbling into a narrow swampland named Monday Pond. A quarter mile down the road, a tree has fallen, managing to land it'd trunk directly in that spot that is too high to climb over yet too low to climb under with our heavy packs.

We cross a brook and head back uphill. Finally comes the descent to Mud Pond - it was not named in vain. The last quarter of a mile involves a 45 degree drop followed by a jungle of mud and soggy grass. It is rather beautiful - covered with multicolored mosses, tall, whistling grass, and pitcher plants - yet an incredibly challenging terrain. Dad drops the boat as the mud consumes one of his shoes - we valiantly try to recover it. We pick up the boat and carry it together, until I slip and fall all the way up to my thigh.

Trees and brush grow on either side of the pier and the moss grows especially high. I want to wash off my legs - I sit on the mossy bank looking at the floor, which appears to be no more than two feet below the surface. Perfect, I think, I try to stand and wash the mud off my legs and unceremoniously fall to my ribs until I catch myself and pull back up on the moss - it almost caves at my weight. I come to two conclusions here; the water is definitely more than four feet deep and the shore is merely a sturdy growth of moss floating in the water.

The second entry is by no means as difficult as the first and we quickly make the last carry through an ancient pine forest to the sandy floored waters of Fish Pond. We cross the lake in search of shelter as the rain sets in. I climb a hill until I find a fire pit and a clearing. On the walk up, I find hundreds of blueberry bushes which look ripe to pick. From the top of the hill, where our new camp stands, I can see both lakes and the sunset through the tall tree trunks and listen to the cooing sounds of a babbling brook that connects the two pools of water.

Daria Souvorova - Daria's Diet Diaries
As I lay in the tent writing with the water proof door open for air, I have been watching a large green frog that has been standing sentinel three inches from my tent on top of my backpack. For over 30 minutes it has been watching me and I am not sure whether I should turn off my headlamp or go ahead and kiss the frog to see if its a prince.

As I turn out my lamp an hour later, it is still there, watching me.

Thursday

On an exploratory mission, we paddle out to the first spot that looks like it could be a camp site. We hike along the shore until we find a pathway which leads us to a clearing with a three-walled enclosure - exactly what we were looking for last night with the impending rain.

It seems as if everyone who has ever visited decided to leave something behind as a gift, despite the regulations against such acts of generosity. Someone made a table by nailing a slab to the side of the wooden structure and supporting it with two legs of curling birch branches. Atop this leaning table lay scattered various blackened cooking utensils. Above it on the outside wall, someone made a series of nail hooks upon which hang a half a dozen mismatched pots and skillets in various states of rot, rust, and disrepair, likely never to find use again.

Turning the corner, you find the inside of a rustic enclosure - three sides built of round logs, supported by a wooden roof and a flat sleeping surface. A lonely chair sits on the left hand side, overlooking the fire pit and the trees beyond. It's back brace has long been compromised and was replaced with a branch duct taped in place. The dilapidated chair feels lonely as the sole occupant of such an enclosure - it seems to imply a portrait of the soul that chose to abandon it here. A wooden shelf protrudes from the wall above the chair. Among gifts or rope, matches, nails, and baked beans, a plastic bag holds a sign in log. I leaf through the pages trying to match the names with the various carvings and signatures scattered among the interior walls. I sign my name at the end of the list and we continue our walk.

Daria Souvorova - Daria's Diet Diaries
Back on the water, the wind quiets down, I can see ribbons of water with different wave patterns than the rest, it seems to be one stream that spins and winds itself around the lake. In the midst of my reverie, dad catches an 11 inch brook trout. It is a beautiful fish with a cerulean blue skin that folds into a warm silver, splattered throughout with pink and purple polka dots. While dad cleans the fish, I make a batter of seasoned pancake mix. I dip the fish in batter and fry it with margarine to a perfect effect.

Daria Souvorova - Daria's Diet Diaries
On the high of our first conquest, we return to the lake. We spend an hour or two on the water and it begins to rain more and more. As we paddle home, I watch the steam rise up from the surface of the water, as if a demon is boiling us alive in a giant lot. The water is much warmer than the air.

Ironically, the rain and wind cease as we touch our shore. We end he evening sipping whiskey and eating chocolate.

Friday

The rain stopped and the sun shines brightly in the sky. Each leaf harbors a souvenir of last nights's rain and wets your legs as you walk down the narrow paths. We bid adieu to our second camp and make the carry to Clamshell Pond.

We settle on the only camp on the pond, again we have our own private lake. The camp site is surrounded by giant pine trees and rests right at the edge of a small peninsula. The floor is covered with pine needles, soft enough to walk barefoot. There is a heavy wind that whistles brought the trees and spreads the scent of amber pine sap over the water.

I am lying in the thin, nylon hammock as the wind repeatedly sets each side of me into motion. The blue folds of fabric expand like sails to my left and to my right interchangeably. I feel a bit like Titian's Europa as she is carried off by the bull, flailing a pink cloth in her wake.

Looking up, the tips of the pines lean and dance together in the wind. The breeze whistles through the branches and the clouds shift to allow the sun to dapple through their needles. It is as if they are dancing in a show - choreography, music and lights in tow. I take turns between reading and writing in the shelter of my blue sail.

All of a sudden, the sunlight disappears and the wind becomes much more rough. We hop into the tent just in time for a torrential downpour. It seems at first at if we were not weighing down the tent, it would fly off into the water. Out of nowhere, the rain stops, and the sun appears again. Everything is still and quiet in the sun - the temperature dropped a good 10 degrees and tufts of steam rise from the water. Two rainbows appear from beyond the trees, one the inverse of the other.

I swim out to the other shore for a better look. Clambering up on a rock, I watch the rainbows glisten in the sky until they fade a couple of minutes later. The sun continues its descent below the horizon. I swim back and discover that the water in the curling ribbons in the lake are distinctly colder than the water around them. This reminds me of underwater lakes, a concept of which I am really fond.

We dine and watch the lightning light up a deep violet sky into a dull yellow lavender. The mountain peaks contrast sharply against the light flares. I almost looks like giant jellyfish swimming in the darkness of the sea.

Saturday

Daria Souvorova - Daria's Diet DiariesWe pack up and paddle out to the canoe carry that will take us through a mile long course to Turtle Pond. This will be our final great challenge, and the longest without pause. This hike will also be the most vertical, with an elevation between 60 and 70 meters. We scale uphill on a muddy path, surrounded by an all-American wood, if you accept that description - young oaks and brush and loads of fresh vegetation. As the ground levels out, we are met by a young river followed by yards and yards of muck.


Immediately after the mud fields, begins a steep decline until we walk into an older pine wood. Through the tall, narrow trees, I can see a green clearing, but it I'd much too soon for our walk to be over. We reach the ground plane, and the air takes on an earthy, moist smell once more, where only a hundred feet before, it smelled of dried fruit and cardamom.

As we walk among a pathway of younger pines, a huge green expanse of grasses begins to brew to our left. Skeletons of pine trees lean amongst the moist grasses, serving as monuments for the fallen wood that perished with the coming of the marsh. We follow a narrow clearing into the tall grasses of the marsh land - our sandals sink into the warm water under our weight.

Falling back into the wood, we begin a climb along the edge or a hill. The pines become older and more scarce and in sunlit clearings, fields of moss and other greenery take charge of the land. Here I find a single, half ripened raspberry reaching coyly from a young branch amongst the ferns. The skies are filled with pines again and the fern fields become scarce. Colorful mushrooms stare at us from among the old, moss-ridden stumps. They call to us like sirens, masking their poison behind brightly colored caps and frilly gaiters. But we have known their tricks for years and leave them be.

We make it to turtle pond with no breaks - a feat of strength, in our opinion. We see a group of three boats sail away from us as we reach the shore. These are the first people that we have seen since leaving St. Regis Pond on Wednesday, and I cannot deny the disappointment of no longer feeling like the only occupants of the world around us. We head over to the next lake to remain as far from civilization as possible.

The route to Slang Pond is through a narrow river filled with reeds and curious water plants. At its narrowest point, the green seaweed coated lake bed turns into a collection of palm sized pebbles, smooth from the constant stream of water. The pebbles are six to eight inches below the surface, we manage not to get our heavy-laden canoe caught on the stones.

Sunday

I wake up to the various sounds of the birds intermingled with a rhythmic, light tap on the tent, which I later discovered to be a young squirrel's doing as he dropped empty sheaths of pine cone as he progressed in this morning meal. 

Daria Souvorova - Daria's Diet Diaries
Going out on a walk, I find myself trapped by a fallen pine tree. I decide to wiggle under it as right past this obstacle grows a hardy mushroom with an ochre-ish top. This was my favorite mushroom in Belarus, its name translates to "one who grows under pine trees." I find two others on my trip through the woods along with one member of its cousin species, "one who grows under birch trees." Comically, each was found under the protection of its namesake tree.

Now we have to pack up camp and head back to civilization - towards a four mile walk to where we left our car last Monday.

- - -

Dad has been walking for a half am hour or so and I have finished folding up our 16 foot canoe into a rectangle the size of a fashionable lady's suitcase. I unpacked one of our chairs and parked it in the golden sand at the edge of the water. I write with my feet in the warm water and await the end of my wonderful weeklong adventure.