Apr 30, 2012



We took our finals, hosted a party, slept until noon, shook President Smith's hand, and had some quality time with family. It was a full week.

I have to say, I did get a little emotional during the commencement ceremony. As I watched my fellow  grads walk across the stage, I couldn't help but think about all of the memories we have made together in the passed four years. IWU has been the source of a lot of stress, but mostly a lot of joy and growth. During my time here, I have done missions in Greece, became a barista, started this little blog, got elected as Vice President of PRSSA, got engaged, lived in Ireland, spent a weekend in Paris, interned with The Boys and Girls Club, got married, and all the while forming deep and lasting friendships with some really amazing people. Now it's time to say thank you, and farewell.

And hey, we're done. We did it. We have bachelors degrees. What??!!!

graduating seniors party on Race Street!!!! 

celebrating our first day of post-grad life with breakfast at a new local diner

walking to the senior picnic at President Smith's house

Friday night baccalaureate ceremony

our lovely caps & tassels (plus Jordan's Cum Laude Honors cord!)

my boys.

about to enter the chapel!

Public Relations degree....

...Marketing degree

President Smith. Love that guy.

all the pretty grads



Dowell fam

Shepherd brothers & sisters

Shepherd fam

party at the Shepherd house with yummy food, coffee, Toby the dog, and gifts

Shepherd bro/sis Ben & Jerry's pajama party

A few of my gifts - leather name embossed Bible & a new road bike to take with me to Colorado!

To our parents,

You have made this experience possible. Thank you for all that you do for us. We can't express enough how much we appreciate your support and love and sacrifice. It is because of you that we are here living out our dreams. We love you!!!

- Alli and Jordan

Apr 20, 2012

Near The End

At 12:00pm today,  I walked out of my very last class session at Indiana Wesleyan University.

My college To-Do list is quickly getting smaller, and the feeling of freedom and accomplishment has started to settle in. I am relieved to say that I've completed my general class assignments, research papers, campaign final proposal, senior project portfolio, and the dreaded senior project presentation. Whew! 

After finals are over on Wednesday next week, I will be officially done with everything undergrad. I can't believe this time has actually come (it still doesn't feel real). Now I am preparing to soak up every last moment with the people I have made memories with over these four amazing years. 

This is a time to reflect, celebrate, and be thankful. Here comes the emotion roller coaster. 
I think the right word to use here is bittersweet. yes, very bittersweet. 

Apr 2, 2012

4-Hour Body: The Slow Carb Diet


We know you are all very curious to hear more about this whole 4-Hour Body thing that we shared with you on this post. You have been asking us a lot of questions, voicing a lot of opinions, and shocking us with your interest in the 4-Hour Body. 

We want you to fully understand what this program/diet/thing is all about, so we will give you some of the basics from our diet. 

First of all, the book is big. The author, Tim Ferriss, does not recommend reading it all at once. He suggests choosing a few of the sections to read and focus on, depending on how you want to improve your body. We chose to do "The Slow Carb Diet" and "Building the Perfect Posterier" (gaining muscle/strength). For now, we will just try to unravel the Slow Carb Diet chapter for you. 

The Slow Carb Diet:


prohibited: all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading. Tim Ferris says, "don't eat white stuff unless you want to get fatter" 


"The most successful dieters, regardless of whether their goal is muscle gain or fat-loss, eat the same few meals over and over again. There are 47,000 products in the average U.S. grocery store, but only a handful of them won't make you fat.
Mix and match from the following list, constructing each meal with one pick from each of the three groups. I've starred the choices that produce the fastest fat-loss for me" - Tim Ferriss

*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
*Chicken breast or thigh
*Black beans
*Beef (preferably grass-fed)

*Lentils (also called "dal" or "daal")
Pinto beans
Red beans

*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Sauerkraut, kimchee (full explanation of these later in "Damage Control")
Green beans
Ferriss also suggests eating a lot of these foods. He usually does 5 meals a day with four hours in between each meal. 


"Drink massive quantities of water and as much unsweetened tea, coffee (with no more than two tablespoons of cream; I suggest using cinnamon instead), or other no-calorie/low-calorie beverages as you like. Do not drink milk (including soy milk), normal soft drinks, or fruit juice. Limit diet soft drinks to no more than 16 ounces per day if you can, as the aspartame can stimulate weight gain.
I'm a wine fanatic and have one to two glasses of red wine almost every evening. It doesn't appear to have any negative impact on my rate of fat-loss. Red wine is by no means required for this diet to work, but it's 100% allowed (unlike white wines and beer, both of which should be avoided). Up to two glasses of red per night, no more." 


"Humans don't need fruit six days a week, and they certainly don't need it year-round. If your ancestors were from Europe, for example, how much fruit did they eat in the winter 500 years ago? Think they had Florida oranges in December? Not a chance. But you're still here, so the lineage somehow survived.
The only exceptions to the no-fruit rule are tomatoes and avocadoes, and the latter should be eaten in moderation (no more than one cup or one meal per day). Otherwise, just say no to fruit and its principal sugar, fructose, which is converted to glycerol phosphate more efficiently than almost all other carbohydrates. Glycerol phosphate p triglycerides (via the liver) p fat storage. There are a few biochemical exceptions to this, but avoiding fruit six days per week is the most reliable policy.
But what's this "six days a week" business? It's the seventh day that allows you, if you so desire, to eat peach crepes and banana bread until you go into a coma."


"I recommend Saturdays as your Dieters Gone Wild (DGW) day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. If I drank beer, I'd have a few pints of Paulaner Hefe-Weizen.
I make myself a little sick each Saturday and don't want to look at any junk for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat-loss by ensuring that your metabolic rate (thyroid function and conversion of T4 to T3, etc.) doesn't downshift from extended caloric restriction.
That's right: eating pure crap can help you lose fat. Welcome to Utopia. There are no limits or boundaries during this day of gluttonous enjoyment. There is absolutely no calorie counting on this diet, on this day or any other.
Start the diet at least five days before your designated cheat day. If you choose Saturday, for example, I would suggest starting your diet on a Monday.
That's All, Folks!
If the founding fathers could sum up our government in a six-page constitution, the above is all we need to summarize rapid fat-loss for 99.99% of the population. Followed to the letter, I've never seen it fail. Never." 

So there it is. We have already lost pounds and inches of fat, we feel healthier than ever, and we look forward to cheat day (Saturday) every week :) 

What do you think of the Slow Carb Diet? Are you skeptical? It's okay, most people are. All I can say is, don't judge it until you try it. This Tim Ferriss guys knows his stuff. 

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