Month: March 2016

Categories
Nosh

With Great Risk Comes Great Reward: Unlocking The Power Of Sprouted Foods

In this world of instant food gratification, there is a rogue movement rising up against King Convenience, and one of the forms it’s taking is a small, unassuming seed. Grains, legumes, and nuts are all actually the seeds of their plants, and the potential for new life is inside of them if they’re allowed to germinate under the right conditions (think: warm and wet). It used to be that this happened accidentally, during a rain shower on a summer day while harvested wheat kernels lay outside awaiting the mill, for example. These days, however, we whisk our wheat, rye, oats, or lentils (to name a few) off to be ground up, dried, or cooked before any of that happens.
A growing number of people are channeling their colonial farmer, though, claiming that we lost something great when we stopped eating what are now called “sprouted” grains, seeds, legumes, and nuts.
And if you thought cooking dried beans or wild rice takes a long time, now we’re talking about soaking them and letting them sprout for days before we eat them.
Why go to all this trouble? Well…

THE PROS

Sprouting generates additional nutrients, including B vitamins, vitamin C, folate, fiber, and essential amino acids (the building blocks of protein). Some of the starch is “eaten up” as well, leaving a higher proportion of protein, vitamins, and minerals. If the seed is allowed to fully sprout a new seedling and grow into a plant, all of that extra nutrition will be used up; but if we stop the process before that plant actually develops, we get to reap those benefits instead.
Some preliminary research even suggests that sprouting generates unique nutrients that could reduce the risk of cancer. Many individuals claim that they cannot tolerate certain grains, legumes, nuts, or seeds, but that they experience no issues with their sprouted versions.

THE CONS

Unfortunately, the research is less convincing. Too many of the studies rely on rodent test subjects or small groups of humans lacking diversity. Their methodologies are further suspect, with too many uncontrolled variables clouding the results. These are fine starting points, but we can’t yet draw definitive conclusions from them.
Some sources claim that even if sprouting improves the nutritional profile of certain foods, it is unlikely to lead to substantial changes in an individual’s overall health. In fact, they say the risks of foodborne illness far outweigh the potential nutritional rewards.
Sprouted foods, you see, are considered pretty high risk. The warm and wet conditions necessary for sprouting are exactly what bacteria (think salmonella, listeria, and E. coli) love. Even in the cleanest environment, the seed itself could be harboring bacteria from its time in the field. There have been more than 30 reported outbreaks linked to raw sprouts in the past 20 years, although most of these relate to actual sprouts and not the sprouted grains and legumes discussed in this article. The Academy of Nutrition and Dietetics says the benefits outweigh the risks for healthy individuals, but the government advises us to avoid them, especially if you’re young, pregnant, or elderly. If nothing else, both agree that sprouted foods should be cooked well before they are eaten.

THE BOTTOM LINE: FIT OR FLOP?

FIT! Every food we eat carries some risk. That’s not an excuse to be reckless, but it’s also not a reason to automatically discredit all sprouting. Products using cooked, sprouted ingredients are both more convenient and less risky than sprinkling raw, homemade sprouted chickpeas over your mid-day Buddha bowl. I often recommend Food for Life (“Ezekiel”) products to clients as a starting point and always caution against buying raw sprouts from stores that don’t seem to sell a lot of them.
Once you’re feeling more comfortable, you can consider sprouting your own, but this is something I admittedly have yet to try myself. Oh My Veggies, Nourished Kitchen, and Vegetarian Times all provide tutorials. Buy your ingredients from trusted sources and keep everything super clean to reduce the risk of contamination.
If even that has you nervous (I get it!), consider the simple act of soaking your grains, legumes, nuts, and seeds in water before you use them, without leaving them out to sprout. Soaking doesn’t provide the same benefits, but it does improve digestibility because plants are not always the easiest for humans to process. Beans are a great example of this, because soaking breaks down oligosaccharides (a fancy name for carbohydrates responsible for beans’ gassy reputation). Soaking also breaks down phytic acid, a form of phosphorous in plants that blocks the absorption of iron, zinc, and calcium.
Will switching to sprouted or soaked foods be the magic bullet that revolutionizes your entire existence? Probably not, but no single thing ever is.
It may be a small step toward improved health, but it’s a step nonetheless, and I say let’s take it.
Cautiously, anyway.

Categories
Wellbeing

Tips To Tame Your Inner Critic

We receive messages all the time. The music we listen to, the street signs we read, and the conversations we have with other people mean that there’s always something being communicated to us. 

But what can be even more powerful than what we hear from the outside world is what’s going on inside our minds. Sometimes that inner dialogue can be encouraging and inspirational, but all too often it’s pretty brutal (think of that annoying voice inside your head that may be telling you you’re not good enough or worthy of success or love). 

Fortunately, you don’t have to let that voice win or completely hijack your self-worth. Here are some ways to tame your inner critic and calm down negative self-talk.

The first thing to do is be aware that you have an inner voice. We don’t always think about the things we tell ourselves from day to day. Pay attention to what sorts of messages are swirling around in your brain. Maybe even take notes or write out your thoughts to determine how many negative vs. positive things you tell yourself. Then try to identify the source of that voice. 

If you find that you’re berating yourself in your head, figure out who’s really talking. It might be one or both of your parents. It might be someone else who’s criticized you or even bullied you when you were young. It could even be a painful experience you once had that caused you to question your own ability or worth. It’s helpful to realize that the voice is not you, instead it’s most likely a voice from your past. Identifying the voice as someone or something else means that you can choose to accept or reject it.

Once you’ve recognized your inner critic and determined where it came from, ask yourself if you can know for sure that what it’s saying is true. 

For example, if that voice is telling you that you’re not intelligent, how do you know that that’s true? You’re not intelligent compared to what? With whom? By what standard? It’s a baseless assumption, so challenge that voice that’s bringing you down. Counter it with possible other ideas. Let’s say you feel stupid for doing a bad job on a work project. I encourage you to challenge that critical voice that says you won’t be successful with a thought like, “I’m disappointed in myself for not doing as well as I wanted, but that doesn’t mean I can’t rise above this and do better in the future.” Don’t let your inner critic have the last word.

And finally, in order to quiet that critical voice inside your head, you’ll need to give it less space by replacing it with something positive. When working with clients who’ve struggled with this, I’ve suggested that they at least try to balance the positive and negative thoughts 50/50. It’s estimated that around 60 to 80 percent of what we say to ourselves is negative, so practice applying self-compassion and speaking kindly to yourself. 

When you catch yourself criticizing your body, balance that with something complimentary (or at least with something neutral). If you think you’re overweight or unattractive, for instance, remind yourself that you’re healthy, you’ve made fitness improvements, or that you have some other trait or accomplishment specific to you that is positive.

We truly are often our own worst enemies. Saying negative things in our head all day can bring us down and keep us from experiencing real joy and fulfillment. Apply these strategies to tame that pesky critic in your mind and find some inner peace.

Categories
Wellbeing

8 Reasons Why You Can't Commit To Weight Loss

Commitment: When it comes to losing weight, you either have it or you don’t. If you are committed to your weight loss plan, you are gung-ho, enthusiastic, and have the motivation and fortitude to see your weight loss efforts through to the end. If you aren’t truly committed, you are going to have a hard time reaching your goal because weight loss is hard.
Here are eight reasons why you may be having trouble fully committing to weight loss.

1. You don’t believe in yourself

I’m not a very introspective person, but I do understand it is easier to commit to losing weight when you have a positive self-image. Self-love and taking care of your physical being often go hand in hand.

2. You don’t want to go “all in”

Losing weight can’t happen without 100 percent commitment. You can’t sometimes diet and sometimes not and still get good results. Jump in with both feet and your whole heart and let the success that follows carry you through the hard times.

3. You are uncertain

You might be uncertain about what to do. It can be hard to find a diet plan that works for you, but the potential results are worth trying a few. Start with a basic plan like Weight Watchers. Once you understand how much and what to eat, you can tweak the plan to match your lifestyle and food preferences.

4. Weight loss isn’t a priority

I’ve found that people commit easily to things that are a priority for them. For example, if completing your degree is a priority for you, you will make it happen no matter how hard it is. Same thing goes for weight loss. The higher priority you make it, the more likely you are to stay committed.

5. You are walking the path alone

Some people like to lose weight on their own, but a lot of people find it easier to commit if they are walking the weight loss path with others. Many cities have free or low-cost weight loss groups at community centers or churches. If you’d rather stay anonymous, join an internet-based group.

6. You’ve been unsuccessful before

The old saying “once bitten twice shy” definitely applies to weight loss. I had been on so many diets that there were times I just wanted to give up. To this stumbling block I say to you, “Past failure doesn’t mean future failure.” Don’t give up on yourself just because you’ve failed before. Make this time work.

7. You are just playing at weight loss

I’ve met some people who like to talk about weight loss and think about weight loss but never actually lose weight. Those people are just playing at weight loss and aren’t really serious. It’s great to discuss losing weight, but you’ve got to take steps to actually lose weight instead of just talking about it.

8. You aren’t ready for change

Losing weight successfully almost always requires you make drastic changes in your lifestyle. Sometimes they are physical changes, like exercising, and sometimes they are emotional changes, like dealing with food in a healthier manner. Change can be scary, but remember that the prospect of staying overweight forever is definitely scarier and more dangerous to your health.

Categories
Sweat

Things I've Learned Since Beginning To Use Essential Oils

I’ve become a major fan of essential oils over the past five years. Now that they’re more popular, they’re easier to find, which makes me happy. What I love most is how versatile the oils are. From aromatherapy to treating acne, I’ve found there’s an essential oil for nearly everything.

The good thing is that it’s easy to learn how to use them. I admit to being intimidated at first, but once I knew the basics, oils became my initial solution instead of traditional methods for any ailments.

A Little Background

Essential oils are extracted from plants and are often used for holistic healing. The oils are quite potent; it only takes a little to make an impact. That alone makes them a winner in my mind.

For thousands of years, people have used various oils for different reasons, including:

  • Skin problems (acne, eczema, rashes, etc.)
  • Relaxing the mind and body
  • Soothing aching muscles
  • Easing pain
  • Reducing the signs of aging
  • Easing cold and flu symptoms
  • Providing balance to hormones

I could list many more, but you get the idea. If you’re like me, you’ve probably heard of essential oils being used mostly for aromatherapy in a spa or as a topical skin treatment. I’ve personally used them for many of the issues on the above list.

Using Essential Oils

There are four main ways to use essential oils: aromatherapy, ingestion, topically, and adding to personal care products. It’s important to be careful when ingesting or applying oils to your body. For instance, I have highly sensitive skin and if I don’t dilute the tea tree oil, my skin dries out and itches. Be sure to do your research to determine if an essential oil is safe for ingestion—many are not!

I always dilute my oils by using a carrier oil (coconut oil, avocado oil, olive oil, or almond oil), regular beauty product (lotions, body wash), or water. Don’t be afraid to experiment to see what works best for you.

The amount of oil I use depends on what I’m using it with. I add around 10 drops to a bath to ease aching joints, but I only add five drops in my body lotion.

It’s important to read the labels of any essential oil and follow dilution directions. I look for blending and dilution recipes before using the oils myself. I prefer to use a little less than recommended at first to ensure the oil meshes with my body chemistry.

Relieving Stress

My first foray into using oils was aromatherapy for stress relief. What I didn’t realize at the time was that the scent wasn’t just relieving stress. Since using aromatherapy regularly, I’ve noticed I feel more energetic and get sick less often.

I prefer to dilute my chosen oil in a diffuser. All it takes is 2-3 drops to ease my mind, relax my body, and make me forget about a long day. You can always add more if you need to.

My favorite oils for aromatherapy are lavender for stress relief, peppermint for boosting focus, and wild orange for improving mood. When my sinuses act up, eucalyptus is my go-to solution to help me breathe better.

Improving Health With Essential Oils

Although essential oils are great as the backdrop to a spa treatment, they’ve improved my overall health in more ways than I thought possible.

Some of the best oils for better health include:

  • Ginger: eases joint pain and nausea, improves digestion
  • Lemon: cleanses the body, improves urinary health
  • Oregano: shortens recovery time from a cold
  • Tea tree oil: improves immunity, helps heal skin issues
  • Frankincense: decreases inflammation, boosts immunity, supports brain health
  • Clove: provides powerful antioxidants
  • Eucalyptus: aids in respiratory health
  • Cypress: improves circulation, aids in healing broken bones
  • Myrrh: improves hormonal balance, reduces infections

This is just a short list, but I’ve used all of these and noticed major differences in my health. I’ve always had a hormonal imbalance and myrrh has helped even me out when nothing else has worked.

What started out simple—using lavender essential oil for stress relief—has turned into a passion for treating health and beauty concerns naturally with a mixture of oils, and I haven’t looked back since. Try one and see where it takes you. You’ll probably be as pleasantly surprised as I was.

Categories
Sweat

What Is Nordic Walking And Is It An Alternative To Running?

Walking is one of the most common forms of exercise in the entire world, with millions of people across the globe participating on a daily basis. Part of its popularity springs from the fact that it is very easy to do and can be done just about anywhere. On top of that, it brings some surprising health benefits, including maintaining a consistent level of weight and helping to fend off high blood pressure and heart disease.

It turns out that even something as simple and healthy as taking a brisk walk can be improved upon, as evidenced by the sport of Nordic walking. This alternative approach to our most basic form of exercise reportedly provides substantial benefits over standard walking. In fact, it has been shown that the activity can increase strength, improve cardio conditioning, and burn more calories too.

Just what is Nordic walking, and is it right for you? Read on to find out.

What Is Nordic Walking? 

Simply put, Nordic walking is a more fitness-oriented version of standard walking during which participants use trekking poles to help maintain their balance and move more quickly. The poles allow Nordic walkers to use their upper body to help propel them along, pushing off with their poles with each step they take. This has the added benefit of making Nordic walking more of an all-body workout when compared with more traditional styles of walking.

The sport traces its official origins back to Finland in the late 1970s, although hikers and backpackers had been using trekking poles for many years before that. The idea stems from a book written by Mauri Repo, who devised an off-season training program for cross-country skiers who used their poles even when they weren’t on skis. The added benefits of this type of workout wouldn’t be fully revealed until later, but it was the start of a movement nonetheless.

Health Benefits 

Nordic walking has been shown to provide all of the same benefits of regular walking in terms of reducing blood pressure and promoting a healthy heart. But beyond that, it also manages to deliver a better all-around workout in nearly every way.

For example, studies have shown that Nordic walkers burn up to 45 percent more calories during a typical workout than those who don’t use trekking poles. If used regularly those same poles help to build lean muscle in the arms, shoulders, abs, and chest, which is certainly not a benefit that most people see from traditional walking workouts alone. And because Nordic walkers are moving at a faster pace, they also see improved cardiovascular efficiency.

Who’s It For? 

Just about anyone who enjoys walking can make the switch to the Nordic style if they’d like to give it a go. All it requires is a set of trekking poles (sometimes referred to as walking sticks) and a bit of practice using them. It takes just a short time to get accustomed to walking with the poles, and once you do it becomes second nature. Before you know it you’ll be walking faster, incorporating your upper body into the workout, and reaping the health benefits that come along with the sport.

Nordic walking has also been shown to be of great benefit to older adults. Its combination of high intensity—but low impact—workouts can be quite a boon for older folks who want to stay in shape or even drop a few pounds. It’ll also help to build and maintain strength and develop aerobic capacity, all without putting undue stress on knees, hips, or feet.

Nordic Walking vs. Running 

So how does Nordic walking compare with running? Believe it or not, it stacks up favorably in a lot of ways. For instance, although Nordic walking isn’t nearly as intense of a workout, the addition of the trekking poles does move the bar closer in terms of the amount of energy expended and overall health benefits received. Running still offers a higher level of calories burned, of course, but it also puts a lot more stress on your hips, knees, and ankles. That can increase your chance of suffering an injury or lead to long-term complications.

Ultimately it comes down to your own personal preference and what your fitness goals are. If you want to compete in half or full marathons, Nordic walking won’t get you prepared for the experience. On the other hand, if you’re looking to get in better shape and improve your overall health without putting undue stress on your joints, Nordic walking could be exactly what you’re looking for. Its combination of all-body workout and low-impact cardio is also a perfect combination for those who simply don’t like running.

If you’re looking to add a new element to your usual workout routine that doesn’t involve running, Nordic walking is an excellent alternative. Mixing in this type of exercise will increase your upper body strength, reduce your blood pressure, and build stronger lungs and heart. It’s hard to not be intrigued with those kinds of results. Who would have thought adding a couple of sticks to a walking routine would be so beneficial?

Categories
Wellbeing

How To Stop Overreacting (And Keep Your Cool Instead)

Have you ever cried at something small and insignificant? Lost your temper and yelled at a friend? Cursed someone who cut you off in traffic? Most of us have. The truth is that it’s human nature to overreact (even if we don’t particularly like to admit that we do it). The hard part is catching ourselves before we have an outburst or say something we regret later. Here are some strategies to help you keep your cool under pressure and not overreact.

The first step is to take care of your basic needs. We’re more prone to lash out or have a (mini) emotional breakdown if we’re hungry, tired, or stressed out. Women especially sometimes neglect themselves and ignore their own needs when taking care of others. But it’s not self-indulgent to take time for yourself, it’s smart! Make yourself a priority and take some time regularly to reenergize and rejuvenate your most valuable resource—you! By doing so, you’ll reduce the likelihood that you’ll overreact to upsetting situations.

If you find yourself on the verge of reacting or responding to something or someone in a way that’s overly dramatic, another thing you can do is tune in to your feeling and name it. For example, if your partner is giving you feedback that is really hard to hear, acknowledge your feelings and give them a name. Saying to yourself, “this is painful” or “I’m getting defensive,” can help you manage those difficult feelings and stay in the moment instead of losing control and letting your emotions get the better of you. 

And of course, the tried-and-true strategy of taking a deep breath can prove very useful. It sounds simple, but it really works! When we overreact we’re experiencing a remnant of the primal fight-or-flight response; breathing can calm our nervous system and help us remain levelheaded in the moment. For example, if a crazy driver on the highway has you seething with anger, audibly breathe in and out then let the moment pass; it’s not worth getting all worked up about it. Taking a deep breath can help you respond more clearly and productively.

Finally, one of my favorite ways to keep a stressful experience from getting out of hand is to cognitively reframe it. That’s just a fancy therapy term that means telling yourself a story to put a positive (or at least neutral) spin on things. Say, for instance, that you find out you weren’t invited to an outing that a group of your friends went on. It can be tempting to get upset and assume that they intentionally left you out to hurt your feelings. A better approach would be to give them the benefit of the doubt and create a story in your mind that makes things seem more reasonable and understandable: Maybe they threw it together at the last minute, maybe they thought you were busy, or maybe they made a mistake (like we all do) and just straight up forgot to ask you. Either way, creating an alternate story or context to help ease the blow of a painful or stressful situation can help us rewire our thinking so that we don’t freak out.

We all are pushed to our emotional limits at times. Our careers, our finances, and certainly our relationships can test our ability to cope and endure hard things. When you find yourself experiencing something difficult, I encourage you to acknowledge and identify your feelings and bodily sensations, keep your breathing steady, and consider reframing the context of what happened so that you can stay in control.

Categories
Sweat

CrossFit Box Was Out Of My Box

As much as I’d like to think I am adventurous, I really prefer living in my safe little familiar box. However, sometimes I venture out (or get forced to venture out) of my box. One day I was forced to get out of my little box and enter an altogether different kind of box—a CrossFit box.

I had the opportunity to go to Reebok headquarters and check out their new gear for the coming season. I was so excited to see the facility and meet everyone. I also had the privilege of meeting their fitness experts as part of the event. Our schedule was jam packed with fun workshops, from learning about their newest technology to working out with their pros. This is when things got scary.

Reebok has a CrossFit box on their campus called Reebok CrossFit One. This is the home of 500 athletes, all of whom work at Reebok headquarters. Their professional trainers and CrossFit pros were going to lead us through a Workout of the Day (“WOD”).

Up until this day, I had never done a CrossFit workout or been to a CrossFit gym. Although my husband, Steve, was a certified CrossFit trainer and we used a lot of their training principles, being in a CrossFit box was totally out of my box.

Right away, Steve and I were separated into different groups. My heart was pounding and my nerves were going crazy. I needed my security blanket. Steve is my protector and translator at these kinds of things. I felt so insecure, vulnerable, and alone.

The CrossFit trainer stood in the front of the group and began to explain the workout. He directed our attention to a whiteboard with writing on it that looked like some kind of mathematical code or hieroglyphics. He explained that the workout was going to be a group WOD, where we all would work together as a team. “Oh no,” I thought, “I don’t want to let my team down.” As if I didn’t have enough pressure.

Although I’ve been in the gym industry for most of my adult life, it was like the trainer was talking in a foreign language. He would mention exercises I was familiar with, but still I had no idea exactly what we were doing. He seemed to be speaking in code.

First, the trainer listed the prescribed exercises, weight, and repetitions. Then he explained that the whole workout would be one big relay, starting and ending with a run. In the middle of the relay, the team would rotate through the exercises until several hundred repetitions were completed. Every team would be timed, and the first one to finish would win a pat on the back. That’s a lot of pressure for a pat on the back and some bragging rights.

It was time to start. I understood enough of it to know it was going to be tough but not enough to know what in the heck I was really about to do. So like any newbie, I just hoped someone in my group knew what to do so I could follow their lead.

Although I didn’t really understand the workout, I did understand that we were going to be competing with one another. Each team would be racing to be the first one to finish. “Great,” I sarcastically thought to myself. I hate the element of competition. I already have enough stress just competing against myself. All I could think of was how I wasn’t prepared. If I were ever to compete, I would want to be prepared so I could do well. Nevertheless, I sucked it up and just did my best.

Because I was a runner, I was chosen to do the first part of the relay, which was a 200-meter sprint. I ran out the big roll-up door into the frigid Boston air as fast as my chicken legs would take me. Everyone cheered me on as I rushed back through the door while they waited to start the next part of the relay, the circuit of resistance exercises. I wasn’t sure if they were praising me for my wicked fast pace or screaming “hurry!” because I wasn’t fast enough for them. Who knows, but there was a lot of whooping and hollering going on. The energy was high.

Each person in our team took a place in the circuit of exercises assigned to us. Box jumps, thrusters, and pull-ups were the core exercises in the circuit. We would each rotate through the stations, completing as many reps at each station as we could until we hit the required reps for each exercise. Once we were done with the exercises, we finished with the 200-meter sprint again.

The whole workout was a blur. I was just in survival mode. It probably didn’t help that there was a camera crew there taping the whole thing. Pride was gone. I just wanted to get through it without dying.

People were shedding clothes like it was a strip club. After the workout was over, people were sprawled out on the floor like a massacre just happened and dead bodies were everywhere. Despite the pain and sweat, people slowly began to peel themselves off the floor and make memories. Everyone was snapping photos (me included) proving they survived the workout and posing with the shirtless CrossFit pros.

I won’t lie. There was not one moment of the workout I thought was fun, but I sure was happy when I finished. As I looked around the room, it seemed like many people actually enjoyed the beating. Me? Not so much. Since I’m not a competitive person, I think the competitive nature of the workout added more stress to an already stressful situation. But I can imagine competitive people would have loved it.

To be honest, I have to admit that I trained a lot harder knowing the workout was timed and we were competing with other teams. So as a training technique to get you to work harder, this format was very effective.

Would I want to train that hard every time I went to the gym? Oh, heck no! However, I did realize it is very good for me to get out of my box and try new workout styles, methods, and routines—and more importantly, push me physically and mentally.

Since my first CrossFit encounter, I’ve continued to get out of my box. I change up my workouts a lot more, checking out new exercises and attending more educational workshops. Trying new things has not only improved my own fitness, it’s made me a better trainer. As a result, my workouts are never boring either.

You don’t have to love every workout you do, but it’s extremely important to get out of your box and try new things. The more things you try, the more you learn about yourself and fitness.

Thank goodness for all the different gyms, CrossFit included. The more gyms you try, the better chance you have of finding the perfect match for you.

Categories
Sweat

Coming Up Roses: Upgrade Your Beauty Regimen With Flower Power

Known as the Queen of Flowers, roses symbolize love and romance. This delicate flower is a popular ingredient in skincare as well; it is particularly useful in anti-aging products and for hydrating skin.

Rose-infused skincare products use essential oil from the petals of Bulgarian roses, which are handpicked daily in the very early morning. The precious oil—often referred to as “liquid gold”—is extracted immediately for use in these lotions and potions, which explains the hefty price tag on some products from luxury beauty brands.

Paige Bly, esthetician-owner of Treat Skincare Lounge in Los Altos, California, loves to use rose-based products when pampering her clients.

“Synonymous with love, the scent alone can help reduce the presence of anxiety and depression,” she says, “and you can’t get much more natural than the purity of a freshly bloomed flower.” Traditional medicine backs her up. Known as a healing plant in several cultures, the rose has many therapeutic uses. Rose oil has been cited for reducing symptoms of depression, grief, nervous stress, and tension.

In the past, roses were primarily used in rich creams for mature skin because of their amazing anti-aging benefits. Now you can find beauty products with a hint of rose for just about any skin type.

“Cream formulations containing rosewater and rose essential oils are usually best for drier skin types,” explains Bly, “while gel formulations utilize the rose’s healing and sanitizing properties to restore health and vitality to unhappy skin.”

Eager to experience a few rosy products for yourself? Here is a roundup of some of my favorites:

HealthyWay

1) Fresh Sugar Rosé Extreme Lip Treatment Sunscreen SPF 15

This lip treatment from Fresh is a Sephora-exclusive, limited-edition item. Similar to the brand’s Sugar Rose lip formula, the extreme lip treatment is enriched with real rose oil that smells amazing and delivers more hydrated, healthier-looking lips with a natural rosy tint.

The SPF 15 will help prevent the chapping that’s often caused by the sun’s rays. Throw it in your bag and reapply often. ($22.50, sephora.com)

2) Thymes Kimono Rose Hand Wash

This collection is described by Thymes as “an origami of unabashed femininity,” which rings true. The light rose scent folds together nicely with other delicate floral notes and a hint of spice in this non-drying hand wash. I keep this in the guest bath, but the fragrance is so pleasant I find myself using it every time I need to wash my hands. ($14, thymes.com)

3) Lollia In Love Shea Butter Handcreme

The shea butter–based hand creams from Lollia are cult favorites. The “In Love” fragrance is delicately scented with skin-nourishing oils such as macadamia nut and avocado. Keep it in your nightstand and apply before bed to moisturize and soothe your hands while you sleep. ($25, lollialife.com)

4) diptyque “Rosaviola” Scented Candle

French designer Olympia Le-Tan teamed up with Parisian perfumer diptyque to create this beautiful pink, limited-edition candle with a unique and relaxing scent. Think modern rose with soft powdery notes. Although the scent throw from this candle isn’t as strong as some of diptyque’s other fragrances, it does smell as lovely as it looks. ($67, nordstrom.com)

Your DIY Rose Beauty Treatments

Now that you know all about the benefits of roses in your beauty regimen, you may want to try your hand at making something for yourself. We were lucky enough to have expert Paige Bly whip up a couple of do-it-yourself rose mask recipes especially for HealthyWay readers.

The next time you get roses delivered for a special occasion or treat yourself to a dozen at your local farmers market, give the mask recipe that best suits you a try.

You can try making your own rosewater (known for its calming and relaxing properties) to use in these recipes.

Hydrating Exfoliation Rose Mask

(yields 2-3 applications, store remainder in fridge and use within 1 week)

Ingredients 

  • ¼ cup rolled oats 
  • ¼ cup freshly crushed rose petals (or dried if fresh aren’t available)
  • 1 tablespoon rosewater (homemade or store-bought)
  • 1 tablespoon organic plain yogurt (Greek yogurt for extra thickness)
  • 1 tablespoon raw organic honey 
  • ½ tablespoon purified water or mint tea for a hint of freshness

Directions 

1. Add rose petals and oats to a high-powered blender or food processor and blend on high until the mixture reaches a finely ground powder.

2. In a small bowl, mix raw honey and yogurt together.

3. Once the wet ingredients are combined, add the rose petal and oatmeal mixture.

4. To create the perfect consistency add rosewater and as much purified water or tea as needed. The mixture should be thick.

5. Allow to sit for 5 minutes in order for the ingredients to marry. 

6. Apply a luxuriously thick layer to the face, neck, and décolletage, then allow to set for approximately 10 minutes. The mask should remain slightly moist so that the skin remains glowing and hydrated.

7. To remove, rinse with tepid water while gently exfoliating the skin using circular motions. Use a wet washcloth if faster removal is desired.

8. Follow with your favorite moisturizer.

For Oily Skin: Detoxifying Rose Mask

(yields approximately 1-2 masks)

Ingredients

  • 1 tablespoon rosewater
  • 2 drops 100% rose essential oil (optional)
  • 1 tablespoon Indian healing clay
  • ½ tablespoon pure aloe vera gel

Directions

1. Combine the Indian clay powder and the rosewater in a small bowl (preferably glass, especially if using essential oil).

2. Add the rose oil (if using) and enough aloe vera gel to create a smooth paste.

3. Allow the mixture to sit for a few moments so that the ingredients can combine.

4. Apply the paste with a facial brush or fingers over a clean, toned face, neck, and décolletage. Avoid the eye area when applying.

5. Relax and allow the mask to set for 15 minutes or until dry.

6. Rinse off the mask with tepid water using your hands or a wet washcloth.

Sources:

  • Paige Bly, Owner of Treat Skincare Lounge, Los Altos, California. Email: info@treat-skincare.com
  • Mahboubi
    M. (2015). Rosa damascena as holy ancient herb with novel applications.     Journal of Traditional and Complementary Medicine.
  • Shafei MN, Saberi Z, & Amini S. (2011). Pharmacological effects of Rosa damascena. Iranian Journal of Basic Medical Sciences, 14(4), 295-307.
Categories
Wellbeing

Want To Lose Weight? We'll Drink To That!

According to the National Institutes of Health (NIH), 74 percent of American men age 20 and older and 64 percent of women the same age are either overweight or obese. Those numbers have been creeping up for decades, and it looks like they’ll continue to do so for the foreseeable future. As Americans’ waistlines get bigger, so do the number of products, recipes, miraculous discoveries, and “weird tricks” that promise to melt away those extra pounds with little or no work.
From time to time weight loss hucksters cite a study (including “luminaries” such as Dr. Oz, who recently appeared in front of a Senate subcommittee and admitted that some of the amazing weight loss drinks he promotes on his show don’t pass “scientific muster”). But for the most part, there’s little or no evidence to back up their claims (and most of those studies turn out to be flawed or simply made up).
That said, there are a handful (actually, not quite a handful) of drinks that may indeed accelerate weight loss. Let’s take a look at the ones with the most science behind them.

Coffee (Preferably Black)

Given that many fancy coffee drinks clock in at 500 to 1,200 calories, simply switching to plain old black coffee could put a real dent in your calorie consumption, which will undoubtedly result in some weight loss (as long as you don’t replace those calories). Black coffee—especially the caffeinated kind—has been shown to increase metabolism and fat burning. A type of antioxidant in coffee called chlorogenic acid appears to slow down the production of glucose, resulting in fewer fat cells being produced and a metabolism that burns more fat. Bottom line? Weight loss.

Green Tea

Green tea (either in liquid form or as a supplement) contains small amounts of caffeine along with a compound called catechin. Caffeine alone speeds up the metabolism. In combination with catechins, it increases fat burning—especially around the belly—and helps with weight maintenance.

Vegetable Juices and Soups

Americans don’t get anywhere near enough fiber. And that by itself plays a role in our obesity problem. Fiber bulks up whatever we’re eating, slows down digestion, and makes us feel full. That, in turn, reduces the amount of food we eat. Study after study has found that a high fiber diet is associated with weight loss and better weight management.
What does this have to do with vegetable juice and soups? Simple: Many vegetables, including carrots, beets, spinach, and broccoli, are high in fiber and so is the juice that’s made from them. Vegetable soups are great too, for the same reason. Soups made from beans and legumes, including lentils and peas, are even better.

Water

Water is, hands down, the closest thing there is to a miracle weight-loss drink—but there’s nothing magical about it. Here’s how it works. According to the NIH, 75 percent of Americans are dehydrated. But many of us confuse feelings of thirst for hunger and we end up eating when all we really need is a drink. Drinking more water during the day and starting every meal with a big glass of water will go a long way toward reducing our appetite. Smaller appetite leads to less food intake, which means fewer calories, which translates to weight loss (or at least less weight gain).
Water helps in other ways too. Your liver metabolizes fat, meaning that it turns fat into usable energy for your body to burn. Meanwhile, your kidneys are filtering toxins out of your body. But if the kidneys don’t get enough water they can’t do their job, so they bring in the liver to help. If the liver is doing the kidneys’ job, it can’t do its own. When that happens, fat that the liver would have otherwise metabolized ends up getting stored by the body, leading to weight gain.
Some people claim that ice water is better for weight loss because your body has to burn a few extra calories to heat the water to your body temperature. If that’s true, the difference is tiny. But it wouldn’t hurt to give it a try.
Finally, if you’re not excited about drinking large amounts of a (hopefully) colorless and tasteless liquid, drop in some fruits or veggies and let them soak for 15 to 20 minutes. The resulting “infused” water will taste better but won’t have any calories. Beware, however, of claims about infused waters. No matter what anyone says, the reason they help with weight loss has less to do with the lemons, parsley, apples, cinnamon, watermelon, honey, cayenne pepper, or anything else you’ve thrown in than the water itself.
Drink up!

Categories
Sweat

6 Tips For Running On The Beach

For a runner, nothing says “beach vacation” quite like a run along the water’s edge, feeling the tropical sun on your shoulders and the cool ocean breeze in your face. And let’s not forget the post-run margarita (hey, carb loading and sodium replenishing). Yes, squeezing in a few training runs on vacation can be equal parts relaxing and exciting. But if you aren’t careful, that beach run could also leave you with painful sunburns and blistered feet, neither of which sounds very relaxing. So before you hit the beach hoping to mark off some miles on your training calendar, check out the following beach running tips.

Wear Sunscreen

Don’t make me shake my mom finger at you…wear your sunscreen. Sun safety is no joke: Research shows that runners are more susceptible to skin cancer, including deadly forms such as melanoma, because of their often excessive outdoor exposure. Although sun safety is a concern for all runners who exercise outdoors, it is even more important when running on the beach. The dangerous UV rays of the sun are often reflected off the water, magnifying possible effects. Further, there is typically little to no shade available on the beach, so it is important to protect yourself from the harmful rays of the sun. Be sure to wear sunscreen, protective clothing, and sunglasses if necessary. Avoid peak sun hours; run early in the morning or later in the afternoon if possible.

Wear Shoes

I get it, sand between your toes feels amazing, and truly is the novelty of running on the beach. But there are numerous reasons why it might be a much safer idea to wear your normal running sneakers.
First and foremost, wearing sneakers will help keep your feet safe from the wide variety of debris you may encounter on the shore, such as sharp seashells, rocks protruding from the sand, broken glass, or other man-made debris. Have you ever stepped on a broken clam shell? Not fun at all. I once ran three miles barefoot on the sand and blistered and chafed my feet in a way that can only be described as it felt like I scrubbed my soles with sandpaper. That pain wasn’t worth the barefoot novelty, I assure you.
Second, if you are used to running in sneakers, putting in significant mileage barefoot may cause serious discomfort or even injury to your feet and legs, as your running form naturally changes and you engage more muscles. If you choose to run barefoot, start with very short distances, and slowly ease into longer runs as your body adjusts to the change in foot strike that occurs with barefoot running.
Finally, that beautiful, soft, sandy beach might not be as long as you thought…in order to get in substantial mileage, you may have to cross rocks or berms that might be uncomfortable if you are barefoot.

Wear High Socks

I mentioned it already, but let’s picture it again: Imagine what it must feel like to rub sandpaper on the soles of your feet for 30 minutes straight. Sounds miserable, right? That’s because it is miserable. Sand in your shoes can end up feeling just like that. Avoid chafing by not only wearing socks, but wearing high socks (crew length or higher). Sure they aren’t as cute or trendy as the no-show socks, but neither are blisters. The higher the sock comes up on your ankle, the less likely you are to get sand in it.

Check the Weather

In most locations, weather can change in an instant, but on the coast, it often happens more quickly. When on the beach, you most likely won’t have any protection from the elements, such as if a thunderstorm unexpectedly blows in. Further, be sure to check the heat index when you go out. As mentioned above, there is typically little to no shade available, and that sun beating down on you won’t just feel miserable, it may be quite dangerous.

Check the Tide

This is an obvious one to people who spend a lot of time on the coast, but maybe not so much to vacationers: Check the tide charts. Running in the deep, dry sand is significantly more difficult than running on the wet, hard-packed sand closer to the shore. If you are new to running on the beach, you will want to start out in the wet sand. If you want an insane leg and ankle workout, run in the deep, dry sand. Checking the tide charts before scheduling a beach run will allow you to plan your run around low tide, when the beach typically has more surface area available for running, much of which is the hard packed, wet sand.
Also, if at all possible, try to run on the flattest areas of the beach. Running on a shoreline that is significantly sloped may cause unnecessary strain on your lower body. If you cannot find level ground, be sure to do an out-and-back run, which may even out the wear on your body.
Lastly, ditch your GPS and ENJOY your surroundings. If you live near the shore, this may be a common sight for you. But if you are on vacation, then do what you came out here to do: relax. Don’t worry about your pace (besides, the soft sand will probably slow you down anyway). Enjoy the view, the new scenery, the warm sunshine, and salty ocean smell. The world is a beautiful place; don’t forget to take it all in and enjoy yourself!