Month: February 2016

Categories
Wellbeing

FOMO: The Fear Of Missing Out

Peer pressure.
In the fitness world, it isn’t always necessarily a bad thing. For example, you’ve got a group training run scheduled, but you woke up feeling kind of lazy. Your bed is warm and cozy, and you know the outside temperatures are anything but. You know you need to get in your weekly long run as a part of your marathon training plan, but you really don’t want to get out of bed. So you text your running buddy and tell them you aren’t sure you are going to make it. Your running buddy texts you back and calls you out for being lazy/a cold-weather pansy/etc., and tells you to show up anyway. So you get out of bed. You put on multiple layers of running gear, and put in your long run. And when it’s over, you are mighty glad your friend coerced you out the front door.
As the saying goes, sticks and stones may break your bones, but your running pal’s well-meaning taunts will make sure you get your miles in.
But there is a much bigger issue of inadvertent peer pressure that seemingly consumes many people in the endurance community, and it is so rampant that it has been given a name: “FOMO,” short for the “Fear Of Missing Out.” Research shows that people are often more affected psychologically by perceived losses than by potential gains. This is known as “loss aversion,” or the human tendency to strongly prefer avoiding a loss to receiving a gain. In the case of the endurance community, this means people are more affected by the idea of missing a race or event than they are affected by the act of actually participating in the event.
FOMO happens like this:
New runner #1 just completed her first 5K. She is excited and looking to do more. The logical next step is to train for a 10K. But new runner #1 logs into Facebook and sees that her friend in another state, also a new runner, signed up for a full marathon–a really scenic marathon with an awesome finishers’ medal. And even though new runner #1 knows she is nowhere near ready to run a full marathon and probably can’t safely train for that marathon in the short amount of time between now and race day, she feels compelled to sign up for the race too. Why? Well because if new runner #2 can do it, new runner #1 assumes she can too. Plus, the draw to the gorgeous scenery and awesome finishers’ medal is too much to ignore, and she doesn’t want to miss out. She fears missing out. FOMO.
Example #2: An experienced athlete is training for his “A” race with the goal of setting a personal record. He has hired a coach and planned a very specific training calendar to help achieve that goal. One day the athlete learns that a bunch of his friends signed up for a pretty extreme race that just so happens to fall on a scheduled easy week in the athlete’s training calendar. And although the athlete knows that running that race will potentially hinder all of the hard work he has put into his training–and might even affect the outcome of the big race–he can’t help but feel jealous and want to join his friends for their event too. So he signs up and runs anyway. FOMO.
The obvious danger in these two examples is that the fear of missing out can put the runner on the path to possible injury from running races they aren’t physically prepared for, or even causing a more experienced runner to do too much at one time, inducing burnout.
But FOMO can affect an athlete far more than physically.
One runner I spoke to, who wished to remain anonymous in this article, described how FOMO caused her to run up $15,000 in credit card debt over the course of just one year, when she signed up for, traveled to, and ran races that were well outside of her financial means. “It was a combination of things,” she said, when asked if she could pinpoint what was responsible for the feeling of FOMO. “It was my first year racing, and there was all of that newbie excitement. Meeting other crazy people I could relate to, where I had never really fit in anywhere before. And it seemed there was always something (a race) bigger and better.”
She described how race weekends would fill her with joy and excitement. “Then on Monday or Tuesday the post-race letdown would hit, and someone posts (on social media) about this killer event. I always felt I needed need to sign up RIGHT NOW.” Today, this runner is currently unable to race at all, as she is working extra jobs to try to pay off the debt she acquired as a result of caving into the constant FOMO.
Many people agree that FOMO in the endurance community is only exacerbated by social media. “This happens all of the time,” says running coach Caleb Masland. “People fill their calendars with race signups, a lot of the time because they see people posting pictures (on social media) from races or sharing links when they sign up. It’s great for the business of running, but it makes training for an ‘A’ race more challenging.”
What’s more, what we often see on social media shows only the glory of racing and not necessarily all of the hard work that goes into getting to the race in the first place. According to coach Ryan Knapp: “Training isn’t sexy. Going and putting in 100-mile weeks isn’t sexy. Going out and running a race a weekend to get some bling is. Getting bling or posting cool photos gets ‘likes,’ so it translates into runners wanting to do those type of activities and do less of the work to get to where they want to be.” For example, “People see the runner who ran 30 different 50 milers in 16 hours apiece as being inherently better than the woman who trained her ass off and ran one 50 miler in 8:00.”
So when it comes to the racing and running world, how do you avoid the FOMO?
1. Give yourself a reality check. Ask yourself why you want to run this race. Is it something you’ve always wanted to do, or is it simply because everyone else is doing it? How will signing up for this race affect you physically, emotionally, or financially? How will it affect your family and loved ones? If there are any negative answers, then maybe now isn’t the time to cave into the FOMO.
2. Plan your running goals before planning your race calendar. “I always walk people through a goal-setting exercise.” says coach Masland. “Start with a big goal. Write it down. THEN pick a race, and work backward. When people work in the other direction (choose races, then make some arbitrary decisions about goals for them, which are usually something like ‘PR every time!’), that’s when they get themselves into trouble and end up getting frustrated or injured.”
3. Make your running goals realistic. Recognize and accept your current fitness level and abilities as a runner. If you are a brand new runner, signing up for a 100-mile ultra with only four months to train is probably not a wise decision. It doesn’t mean that you won’t run that ultra someday, it just means that you need to build up the physical strength, endurance, and racing and running experience over a realistic and safe time frame.
4. Realize that not every race has to happen now. When I was a new runner experiencing a massive case of FOMO myself, my older (wiser) sister–also an endurance athlete–said, “Heather, racing isn’t going anywhere.” This saying has always stuck with me. What she meant was that there truly was no reason nor rush for me to try to cram in as many marathons as I could as soon as possible, because the sport of distance running will always be there for me when I am ready for it. In other words, there is no sense in running yourself into the ground physically, emotionally, or financially.
I promise, those races will be there when you are truly ready to run them, and chances are you will enjoy the experience that much more when you are running them for the right reasons. Just say no to FOMO.

Categories
Lifestyle

Listerine Doesn't Only Benefit Your Teeth and Gums. Find Out What It Can Do For Your Feet!

Cool weather is a welcome relief after days of being drenched in sweat after a quick dash to the mailbox, but lower temperatures are not necessarily kind to our skin. As the humidity drops, our skin loses moisture and before we know it, we’re relying on generous amounts of lotion to soothe our dry, cracking hands. Although our feet aren’t directly exposed to the uncomfortably frigid weather, being buried in socks for several months leaves them looking a bit parched as well. Podiatrist Eric Reynolds, DPM, of the Washington Institute of Dermatologic Laser Surgery in Washington, D.C. could recommend dozens of prescription medications to make your peeling feet pretty again, but he let WebMD in on a little secret–mouthwash works just as well! 

How to treat your feet with Listerine antiseptic mouthwash: 

There’s a lot to love about this home remedy, but the fact that it has something of a spa-day feel is one of our favorite factors. Applying ointment to your feet isn’t fun (just the word ointment makes us cringe), but soaking them automatically adds a soothing element to the experience. 

Step 1: Pour Listerine and water into a wash basin. There should be twice as much water as there is mouthwash. The Listerine will soften your rough skin. 

Step 2: Submerge your feet in this mixture, and allow them to soak for 15-20 minutes. Remember, use this time as an excuse to relax. Grab that magazine or book that’s been calling your name and read a few pages as the mouthwash works its magic. 

Step 3: Once you’ve dried your feet, it’s time to moisturize. It’s perfectly fine to purchase a moisturizer of your choice or utilize one you already have; however, it needs to have a hydrating urea component to its formula. Dr. Reynolds recommends Eucerin Plus Intensive Repair Foot Creme. 

This is a once-a-week treatment, but you can do it twice a week if your feet need it. Because Listerine is a strong antiseptic, it doesn’t only help restore the quality of your skin, it prevents and fights fungus as well! 

Categories
Nosh

Good News, Red Wine Could Help You Maintain A Healthy Body Weight Long-Term

For years, researchers have told Americans that drinking red wine is actually beneficial–despite what the D.A.R.E program told us in middle school.
It has been held up as some sort of miracle tonic that will keep you spry and your ticker tip-top. Recently, it’s even been touted as a key to weight loss. So, what’s the deal? Is it really healthy and will it aid weight loss?
Yes and no. Unfortunately, it’s one of those subjects where nuance is required.
More than one study has linked red wine to maintaining a healthier long-term body weight. The Archive of Internal Medicine published a study in 2010 that examined the effects of moderate alcohol consumption on 19,000 middle-aged women over the course of eight years.
The study concluded that “normal-weight” women who drank moderately (like a glass of wine each night) were less likely to become overweight or obese compared to women who didn’t drink.
Similarly, a study for the Women’s Health Initiative found that women who drank moderately were more likely to maintain a healthy weight.
That’s great news for wine lovers, but the most important factor seems to be moderation. Two glasses are fine, two bottles are not.
Wine is calorie dense (a 5-ounce glass can contain more than 100 calories) but lacks significant amounts of iron, potassium, B vitamins, and other nutrients. Additionally, when most people drink wine with dinner, they tend not to compensate by eating less food.
It leads to people increasing their daily caloric intake without realizing it. That is decidedly not good for weight loss. If red wine is part of your normal routine, ideally, you should compensate for those calories with diet and exercise. Because, surprise, a bottle of merlot and a package of Hot Pockets isn’t going to do anything for your figure.
As for red wine’s other benefits…
It does contain a number of antioxidants, which are good for the body. According to the Mayo Clinic, antioxidants called polyphenols might help protect the lining of blood vessels in the heart.
A study published in the American Journal of Clinical Nutrition showed that regular, moderate consumption of red wine, polyphenols in particular, can alter the types of bacteria found in the digestive system. In other words, red wine can precipitate a shift toward good bacteria, which benefits the immune system.
Resveratrol, another antioxidant, might help prevent damage to blood vessels, prevent blood clots, and reduce “bad” cholesterol. However, the Mayo Clinic notes that most research on the effects of antioxidants has been conducted in experiments with animals, not humans. It also notes that these benefits have been observed with moderate consumption of other alcohols, not just red wine.
Again, the name of the game is moderation when considering these benefits.
No one’s suggesting that drinking two bottles of pinot a night is healthy. In fact, the Mayo Clinic specifically warns that “Drinking too much alcohol increases your risk of high blood pressure, high triglycerides, [linkbuilder id=”6629″ text=”liver damage”], obesity, certain types of cancer, accidents and other problems.”
Additionally, a study that concluded in 2004 found that increased alcohol consumption among women was associated with a higher risk of breast cancer.
So, go ahead and have that glass of wine after work! Just don’t go nuts!

Categories
Sweat

6 Workouts That Strengthen Your Chest And Give You A Lift

Age, health, and breastfeeding affect the look and feel of your favorite girls.
Although breast lifts offer a relatively permanent fix for sagging boobs, the side effects can be devastating–no one wants a drooping bank account!
Instead, try these six workouts.
They’re quick, easy, and results are guaranteed.

Pushups with Alternating Shoulder Taps

In order to get the most out of your pushup game, here’s a solid add-on. When you’re coming up from your first dip, lift your left hand off the ground and tap your right shoulder. Alternate arms for a complete workout.
Reps: 15-20
Sets: 4
Pro Tip: This is one of the most effective moves; it works all of your chest muscles as you lower and raise your body while alternating shoulder taps.

Rear Lateral Raises

Take a light pair of dumbbells and stand straight with your legs roughly hip-width apart. (Make sure your knees have a slight bend.) With your weights in front of your thighs, inhale while tightening your core. Pull your shoulder blades down and back while lifting the weights above your head, resembling a “Y.”  Return to your original position as you exhale.
Reps: 20
Sets: 4
Pro Tip: Your pecs are strengthened since your weight is going against gravity.

Plank Reaches

This sounds a lot easier than it actually is and will probably call for an Advil or two. Position yourself in traditional plank form–palms under your shoulders, flat on the mat, while your body is horizontal from head to toe. Raise your left arm and reach out in front of you, like you’re trying to grasp a rope. Hold for three seconds then lower your palm back to the ground. Repeat with your other arm; this is equal to one repetition.
Reps: 15-25
Sets: 3-4
Pro Tip: Raising your arm takes the effectiveness of a traditional plank from a 3 to an 8.

Chest Dips

Sit on a bench, or chair if you’re at home, and place your palms on either side. Have your fingers facing forward with your legs stretched out. Stabilize your core, and slowly lift yourself off the bench and then gradually lower yourself towards the ground by bending your elbows. Allow your elbows to slightly flare outward. Hold this for about five seconds and then return to your beginning position.
Reps: 10-15
Sets: 3-4
Pro Tip: Because you’re allowing your elbows to flare the primary muscle being used is the chest.

Burpees

Perform a push-up then keep your hands on the ground and jump forward so you’re in a standing/bent position. Lift your hands and jump into the air. Bend back over placing your hands on the floor, directly in front of your feet, and jump backward into a push-up position.
Reps: 10-15
Sets: 4
Pro Tip: Your pecs will be burning during the pushup and directly before your jump.

Chest Fly

Grab a pair of dumbbells, take a few breaths, and lay flat on the ground pressing your spine into the floor. Your knees should be bent while your feet are flat and securely placed on your mat. Inhale and extend your elbows out to the side–they should be slightly bent with your upper half resembling a “T.” Exhale as you bring your dumbbells together over your chest, mimicking a hug. Slowly lower them back into starting position.
Reps: 10-15
Sets: 4
Pro Tip: Better than your average bench press due to your isolated joint movements.

Categories
Lifestyle

Does Water Ever Expire? Here's What The Experts Have To Say

If you’ve ever taken a sip from a glass of day-old water, you’ve likely noticed that it tastes just a little bit different. And bottled water usually has an expiration date stamped on it, so does that mean that it goes bad?

The short answer: Not really…but you should still be careful.

According to the International Bottled Water Association, the Food and Drug Administration (FDA) has determined that “there is no limit to the shelf life of bottled water,” and the FDA also doesn’t require bottled water manufactures to include an expiration date.

The Centers for Disease Control and Prevention (CDC) also noted that in the case of an emergency, bottled water is the safest type of water to have available because it can be stored for so long, but it does need to be stored properly. The CDC recommends storing water in a cool, dark place and not breaking the seals on bottled water until you’re ready to drink it.

The CDC also explained that it’s important to keep bottled water away from poisons like pesticides and gasoline, because the plastic is permeable. They also recommend keeping it out of direct sunlight, because some plastics can release the chemical bisphenol A (BPA), which has been tentatively linked to several health issues including heart disease and cancer.

Are There Any Dangers of Drinking Old Water?

Dr. Kellogg Schwab, director of the Johns Hopkins University Water Institute, told TIME that there are risks, but they’re usually minimal. He explained that after you take a sip from a glass or bottle of water, you’re introducing microorganisms to the water. Those microorganisms can then multiply quickly, especially if the water is sitting in the sun. However, they likely won’t do much damage over a short period of time.

“If you have clean water in a clean glass, you’re fine for a day or two,” he said. He also added that most tap and bottled water has trace amounts of chlorine that help kill bacteria, keeping water safer longer.

The risky part is when you drink water that’s been sitting out for several days or is in a dirty glass. Julian Huguet of Discovery‘s DNews explained that after a few days, the bacteria in the water can reproduce and potentially become unsanitary. He added that what might be more disgusting is all the dust in the air that lands in the water, contaminating it with all kinds of germs.

“Again, it’s not the H2O breaking down and going bad, it’s just hosting other nastiness that’s spoiling the taste,” he said.

So Why Does Bottled Water Have an Expiration Date?

Huguet explained that although manufacturers are not required by law to include expiration dates on bottled water now, it’s likely just “a holdover from an old New Jersey law that has since been repealed because there’s no scientific evidence to support it.”

So while water itself doesn’t expire or go bad, it’s still a good idea not to drink water that’s several days old or has been in the sun for too long just to be on the safe side.

Categories
Nosh

You're Sweet Enough Already: How To Wean Yourself Off Sugar

You know it’s bad for you and your weight loss efforts. Research studies prove it, your doctor tells you to cut back, and even your mother might have told you to not eat so many sweets when you were growing up. But weaning yourself off sugar isn’t easy. All is not lost though, because there is a definite way to successfully wean yourself off sugar and, as a result, eat a healthier diet that will help you lose weight.

Decide What Sugar Is Acceptable

Not all sugars are bad. Naturally occurring sugars in fruits, vegetables, and other whole food products are generally fine. It’s the refined sugars that you need to avoid for your health and your weight loss success.

When avoiding refined sugars, which are most often found in processed foods, read the label of each food carefully to make sure the manufacturer hasn’t added sugar to the recipe.

Look for words on the ingredient list that end in –ose or –rin, such as dextrose and maltodextrin, any type of cane or rice syrup, maple syrup, corn sugar, and fruit juice of any kind. Don’t purchase or eat those foods.

Taper Off Forbidden Sugars

I recommend using a step-by-step instead of a cold turkey approach to weaning off sugar. It’s really hard to just give up sugar completely, especially if you are accustomed to eating a lot of sugar.

Here’s the order I recommend when weaning off sugar.

1. Get rid of refined sugars in processed foods first. Pick one or two products each week to eliminate from your diet to make the transition easier:

– Most fruit drinks

– Some yogurt and dairy products

– Regular sodas

– Desserts 

– Bread products

– Pasta (some varieties)

– Crackers and some varieties of chips

– Granola bars (some types)

2. Eliminate the use of white sugar in drinks like coffee or tea. This can be a difficult step; however, it is necessary. Over time you will get used to drinking it plain.

3. Stop adding sugar to fruits and vegetables. Believe it or not, I used to add sugar to fruit all the time and doused sweet potatoes with brown sugar. If this is one of your habits, stop it gradually. Fruit is sweet all by itself and definitely doesn’t need to be enhanced with white or brown sugar.

4. If you must sweeten fruit or drinks, use a bit of honey. Be sparing because although honey does have some nutrients, it is still sugar.

Have a Plan for Sugar Cravings

Weaning yourself off sugar is going to take at least six weeks. That’s about how long it takes for cravings to really subside.

During those weeks of avoiding refined sugars and eliminating added sugar, you are going to want something sugary and may feel tempted to give up on your desire to wean yourself off sugar.

Don’t give up. Those cravings are normal. You might wonder why those cravings occur at all. After all, if you give up carrots you don’t crave them all the time. At least I wouldn’t.

Researchers doing work on what sugar does to the brains of mice found that sugar has an addictive quality and acts on the brain in a similar manner to drugs. They surmised this might be similar in humans. It makes sense that you are going to experience cravings when eliminating most sugars from your diet.

When the cravings strike, try one of the following to fight them off until they pass:

– Eat some fruit.

– Exercise.

– Drink something hot.

– Have a large glass of water splashed with lemon or lime juice.

Just don’t give in. The longer you can go without sugar the less you will crave it and the less palatable it will be if you do eat sugar again. For me, sugary foods taste too sweet, whereas in the past no food was sweet enough.

Don’t Start Eating Sugar Again

Once you have successfully weaned yourself off sugar, don’t start eating it again. It will take no time at all for you to be right back where you started, and that’s the last thing you want to happen.

When faced with temptation, remind yourself to say “no” to sweet foods at social events, have healthy alternatives in your home and office, and remember how long it took you to wean off sugar in the first place.

Categories
Lifestyle

5 Questions To Ask Yourself Before Posting To Social Media

There is no escaping social media in today’s world. According to the Pew Research Center, virtual connection has become a common part of our cultural milieu, with 59 percent of internet users posting on at least one social networking site. From social media to online dating, we have landed in an online world of social interaction well beyond what we’re psychologically prepared for. 

There are no rules and no specific forms of etiquette to follow when it comes to social media, leaving all of us vulnerable to a broad spectrum of online posting behavior and the psychological aftermath that comes with witnessing certain content. While we are able to control the content that comes into our feeds on some level, we cannot control what other people decide to share on any given day. Sometimes it’s intriguing or enjoyable, but there are times when we question the quality of what we’re seeing.

Facebook has been linked to depression and also has been described as a haven for narcissists. Instagram, and the widespread use of “filtering,” has raised concerns about how these digitally altered photos leave many people feeling envious or bad about themselves. 

While there are no statistics yet on why any given social media user chooses to post what they do, we can generalize and say that the majority of content is impulsively shared without reflection. The main motivation is to “share” a particular idea, picture, story, or experience, but what would happen if we took a mindful pause before sending a post out into the universe? What if we really considered what we’re posting and why we’re posting it?

Most of the things we do on a daily basis are either habitual or impulsive. We wake up, have coffee, go to work, schedule an appointment, eat a meal, and check our phones all without thinking too hard. Social media use has become part of this way of functioning. The most impulsive population are young adults aged 18-29 who use social media more than any other age group. Some 93 percent of teens use the internet, and more of them than ever are treating it as a venue for social interaction with a minimal capacity for reflection due to their underdeveloped brains. Being the biggest users of social media combined with having the greatest tendency toward impulsivity leaves this population even more vulnerable to mindless posting.

One of the ways I help people who are presented with a decision–and often the urge to act impulsively–is through teaching them the idea of pausing. Taking a moment for reflection before jumping into a choice leads to less regret and a more satisfactory outcome. We have to create the space between the thought and the action because that moment doesn’t organically happen for many of us. In life, there are some choices that can be reversed, but there are also many that are irrevocable; social media posts fall somewhere in the middle.

Next time you share a post ask yourself these five questions and see if it shifts your decision to share that particular content, picture, or thought.

1. Why this?

Ask yourself why you’re choosing to share before posting. What is the intention behind the post? It might be to share an important idea, or it could be to make an old boyfriend jealous. Taking a brief pause and really doing some self-inquiry before posting will slow down your process, which is a great practice for being more mindful and less impulsive. 

2. Who will see this?

Taking a moment to reflect on who will see your post will help you to discern whether the post is appropriate or beneficial to your social standing. You may have to consider whether your accounts are private or public, or whether it’s a business or personal profile. A post that’s intended for family will also be seen by all of your other followers, so you’ll want to be aware of this before sharing.

3. Would I want this on the front page of the New York Times?

As much as we trust the internet and social media, when you post something it’s out there. If you make the presumption that everything you post could potentially be front-page news, you can really get a sense of what you’re willing to expose. We are a sensationalized culture, and anything shared online is considered fair game. Don’t live in denial that a private account is truly private.

4. How will others feel when they see this? 

This is a great question for tapping into a moment of empathy or for being more sensitive. We often post without realizing that there are many people seeing what we’re sharing beyond the people we are holding in mind. Becoming aware of how your post will affect the broader culture may shift what you share.

5. What do I expect?

One of the most depressing moments for many social media posters is not getting a “like.” If you’re expecting people to approve or value your post, then be prepared for disappointment. Getting clear about your expectations before posting is another great way to discern between valuable posts and posts intended for improving your own self-worth.

Categories
Lifestyle

You've Invested in Good Running Shoes, Now What About Your Socks?

If you’re a regular runner you probably already know that a good pair of shoes can have a dramatic impact on your overall performance, not to mention the ability of your legs to recover and avoid injury. You’ve probably even spent a considerable amount of time trying on a wide variety of shoes just to find the ones that you like most, and if you’re extra diligent you also make sure you replace your footwear every 300-500 miles. After all, keeping your feet healthy and happy is a vital part of running.
While a lot of time and energy is spent figuring out which brand, style, and type of running shoe we prefer, many of us don’t think twice about the socks we wear during our workouts. But believe it or not, what type of socks you use is important too and could make all the difference in how much you enjoy running.
One of the most common challenges that frequent runners face is developing blisters on our feet. Most blisters are the result of the buildup of heat and moisture combined with the constant rubbing of our skin against the fabrics of our socks and shoes. Blisters can end up being extremely painful and can even get so bad at times that you have to stop running altogether to allow them to heal, which is, of course, counterproductive when you’re trying to prepare for a race or just work on getting healthier.
But a good running sock can serve as a preventive measure against blisters thanks in no small part to the technical fabrics that they are made from. Most modern running socks not only pull moisture away from our feet, but they also dry quickly. This helps to alleviate the conditions that cause blisters, making them far less likely to develop in the first place.
Unfortunately, many runners are satisfied with running in basic cotton socks, which are fine for just about anything other than a strenuous workout. Although very comfortable, cotton socks will retain moisture throughout your run, making it far more likely that you will develop a blister or painful calluses. On top of that, running for an extended period of time in sweaty socks can also lead to fungal infections, which result in irritated skin with symptoms like itching and burning. This condition is more commonly known as athlete’s foot, and it can be extremely irritating.
In addition to keeping your feet healthier, running socks also provide an extra layer of cushioning from the impact of the ground. While your shoe absorbs most of that impact, your socks can help reduce the shock to some degree as well. This helps to keep your legs fresher while out on the road, and although the effect is subtle, it can improve your performance over the long haul.
Additionally, a lot of sock manufacturers have included some type of compression technology in their products to help stimulate blood flow in our feet, ankles, and calves, depending on the style of the sock you wear. This can help keep swelling to a minimum and speed recovery both during and after a run. The use of compression has also been shown to improve performance to a degree.
So what exactly should you be looking for when it comes time to buy running socks? Well for starters, as we’ve already mentioned, be sure to avoid cotton fabrics. Instead, look for synthetic fabrics or merino wool instead. These types of materials are far better at wicking away moisture and dry quickly too. That means your feet will stay far more comfortable on longer runs.
You’ll also find that running socks come in a variety of thicknesses; which one works best for you is a matter of personal preference. But be aware that the thickness of the material you choose could have an impact on the fit of your shoes too. Prefer a thicker sock? You might need to go up a half-size in your running shoes to accommodate them.
In addition to offering compression technology, some running socks will provide arch support too. This can be especially helpful for runners who suffer from plantar fasciitis, reducing the pain associated with that condition and helping to prevent it from reoccurring. If you have had to deal with this problem in the past, you probably know that any relief is welcome, particularly if something as simple as a pair of socks can make a difference.
Unlike running shoes, socks are a considerably less costly investment to make, although the benefits can be just as far-reaching. Additionally, running socks don’t tend to wear out all that quickly, which means you won’t have to replace them very often. Isn’t it time you do your feet a favor and cover them in high-quality socks that will provide them with extra comfort and protection? After a few workouts, you’ll never want to go back.

Categories
Nosh

Gluten-Free: More Than Just A Fad

Avoiding gluten seems to be a fad for many, for others it’s not even a choice. I fall somewhere in between; although those around me would say that it’s not really a choice for me anymore either.
When I became sick in 2010 my doctors ran every test in the book, including tests for celiac disease to determine if a gluten allergy was making me sick. All of the tests came back negative and eventually I was diagnosed with fibromyalgia.
While the only answers doctors had for me came in a prescription bottle, there were plenty of other people around me giving all sorts of advice. I heard from several people that diet changes were sure to make me feel better. The problem is that they were suggesting everything from dairy to gluten to meat. If I gave up everything they suggested might be making me sick, what I would be left with?
For the next two years, I continued to ignore the suggestions that food sensitivities (not allergies) might be at the root of my illness. Finally, I’d had enough. Enough feeling terrible. Enough fatigue. Enough pain that kept me on the couch instead of living life. Just enough. I was willing to try anything. However, rather than simply jumping on this idea that it was definitely food sensitivities and definitely gluten, or dairy, or eggs, I decided to have some tests run to see if I was, in fact, sensitive to certain foods.

The Results Are in

The tests were positive. While the results showed very low markers for sensitivities, the markers were there for gluten, whey, eggs, and yeast. So, I decided to try living without these foods. I removed all of them completely for a full month before I tried any of them again. I felt so much better within just a couple of weeks that I decided I wasn’t interested in re-introducing any of the foods. Eventually, however, I did.
The first time I had gluten again was completely an accident. We’d gone out to eat, and I ordered something that sounded safe enough. However, I should have asked. The next day or so I felt awful. I was suddenly reminded of just how bad I’d felt in the years before my diet changes. The over-arching pain and fatigue were back. Fortunately, as I returned to a gluten-free diet the fatigue and pain went away, and I felt good again.
I’ve now been gluten-free for four years. I’m thankful that it’s become a fad of sorts, because that fad has made my life much easier. It’s so much easier now than it was four years ago to go out to dinner and find a gluten-free menu. Better still, it’s easier to find options on a gluten-free menu that aren’t just salad.
I’m grateful that I don’t have to avoid gluten to the level that someone with celiac has to avoid it, and these days if a little gluten sneaks in it isn’t going to lay me out like it did four years ago. I don’t have to be as careful now, but I am still careful. I still avoid gluten.

Added Benefits

I have to say that weight wasn’t really something I considered when I decided to cut out gluten. But, within six months of removing it from my diet, I lost 40 pounds. That’s one positive side effect that I never had with any of the prescription medications that I tried for my illness.
I’m also eating healthier overall. Instead of simply replacing pasta and bread with gluten-free versions, I’ve mostly removed those items from my life. I eat more salads these days and more fruits and vegetables in general.
I rarely ever feel like I’ve given something up.
Why did I go gluten-free? I went gluten-free because I wanted to feel better. At the time, I didn’t know if that change would work, but it did, and although I might miss certain foods on occasion, I have to say it’s been worth it.

Categories
Sweat

The Sweeter Side Of Sugaring

I’m always eager to try out natural solutions for my beauty routine, such as hair removal. I’ll admit to going fuzzy during the winter just to avoid ripping wax strips off my legs and armpits, or the time chore of shaving.
My friend swore by sugaring and told me I had to try it. I had already gone into leg hibernation mode, so I figured I didn’t have anything to lose if it went wrong. All it took was once and I was in love.

What Makes Sugaring Different

I thought sugaring worked the same way as waxing, so I couldn’t figure out why my friend said it hurt less. The big difference is that the sugar mixture adheres only to the hair and not your skin.
It’s the difference between gently plucking a hair and ripping ultra-strong duct tape off your legs. I’ll take the former, thank you very much.
Of course, having a simple waxing mixture you can make at home makes a major difference. Sugar, hot water, and lemon are cheaper than a trip to the salon or an at-home kit.
It also doesn’t hurt that this method has been used since the days of Cleopatra. I’d say it’s a technique that’s stood the test of time.

Preparing for Sugaring

As I said, I’d already started growing my winter coat, so my hair was plenty long. Usually, hair needs to be at least a quarter of an inch long (about a week to a week and a half of growth) for best results.
I start with a warm bath to help with skin hydration and loosen any debris in my pores, making it easier for the hairs to pull out. If you are dehydrated, the hair is more likely to break. I use an exfoliating scrub on all the areas where I plan to remove hair. Just remember to go easy on sensitive areas and don’t apply any lotion afterward.
The next step is to make your sugaring mixture. I actually make this first and let it cool while I’m bathing.
I mix the following in a heavy sauce pan:
– 2 cups white sugar
– 1/4 cup water
– 1/4 cup lemon juice
I start with a medium to medium-high heat. Mix it often or it’ll burn to the bottom of the pan. As soon as the mixture comes to a boil, turn the heat down to low or low-medium (I prefer low myself) and let simmer for at least 25 minutes.
The mixture should turn dark amber when it’s ready. Remove it from the heat and let it cool for 10-15 minutes. Place it in an air-tight container immediately to store it.

Using Sugaring Gel

The gel technique is most similar to waxing, and you’ll need cloth epilating strips, baby powder or cornstarch, and wooden applicators.
I microwave my sugaring mixture around 50 seconds to get a pliable consistency that’s easy to apply. I apply an extremely light layer of cornstarch to the area I’m removing hair from to make the sugar mixture stick better.
Using a wooden applicator, apply enough of the mixture to cover the area in the same direction as the hair’s growth. Place your epilating strip over the mixture. Hold your skin as taut as possible and remove the strip opposite the direction of your hair’s growth.

Using Sugaring Paste

The paste mixture is great for shorter hair (as short as 1/16 of an inch long). All you’ll need is some cornstarch for this method. Apply a light layer just like you do with the gel method.
Microwave the mixture about 10 seconds just to make it easier to apply. Scoop out half a handful and roll into gently into a ball, using your hands to warm it. Apply it to the hair you want to remove in the opposite direction of the hair growth. Press hard to make sure it sticks to the hair.
Hold your skin taut and use your fingers to quickly rip the paste off the hair in the same direction as the hair growth.
This method left me with fewer bumps and ingrown hairs, but it’s harder to master.

Finishing Up

I rinse my skin with warm water and soap made for sensitive skin. Don’t exfoliate for at least two days to avoid irritating your skin.
I always apply an aloe-based lotion to soothe my skin. The results typically last one to two weeks longer than waxing.
I’m more of a DIY woman, but you can get sugaring kits or have it done at many salons. If you’re like me and you hate the pain of waxing or the annoyance of shaving, try sugaring. It’s easy and chemical free.