Categories
Motherhood

Kids And Gender Stereotypes: When Are They Set In Stone?

Baby boys wear blue; baby girls wear pink.

Here are some more: As toddlers, girls love dolls and boys play with fire trucks. As they reach school age, boys are more adventurous, while girls are more sensitive.
While these gender stereotypes might seem a little-old fashioned, we can’t deny the power they still have. As parents, we start establishing our kids’ genders as soon as they’re born—often earlier, whether we’re choosing nursery paint or launching balloons at a gender reveal party.
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But from a scientific perspective, parents are likely much more concerned about gender than their kids are. In fact, gender takes a while to set in, and the way that we raise our kids has everything to do with how gender roles are established. How we as parents interact with our children—the toys we give them, the rules we make them follow, even the words we use to describe them—can have far-reaching consequences on the way kids see themselves and the adults they grow up to be.
This is, of course, a touchy subject, and it’s easy to misstep. To discuss it accurately, we reached out to Robert W. Blum, MD, professor and director of the Urban Health Institute at Johns Hopkins University and co-author of a recent six-year study focusing on gender expectations and their effect on adolescents all over the world. He spoke with us about what the latest science says about gender and childhood development.

Before we go any further, though, there’s an important distinction to be made. Those already privy to it, bear with us.

Sex isn’t the same thing as gender. The two terms are frequently confused, but in order to understand gender, we need to differentiate it from biological sex. According Vanessa LoBue, PhD, an assistant professor of psychology at Rutgers University, sex is a matter of biology.
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“Each cell in our body has 46 chromosomes. A father’s sperm and a mother’s egg each has only half – 23 each. At conception, the chromosomes of the [mother and father] match up into 22 identical pairs, with the 23rd pair being the sex chromosome,” LoBue wrote in The Conversation. A chromosome can either be an X or a Y, she explains, and “in most cases, XX chromosomes will become female and XY chromosomes will become male,” though as many as 1 in every 50 children are born with a reproductive anatomy that doesn’t fit with the typical definitions of female or male.
While sex is about a person’s chromosomal makeup and physical characteristics, gender has more to do with how we relate to ourselves and those around us.
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“Gender is what actually gets expressed – how we look, how we act and how we feel,” LoBue wrote. “While sex is determined by what is written into the chromosomes or what is dictated by our biology, known as genotype, it is the interaction between the genes … and the environment that determines gender.”
In other words, both biology and environment play a role in determining a person’s gender—and parents are one of the biggest and most consequential elements of a developing child’s environment. Whether or not we realize it, we’re communicating certain sex-based assumptions and expectations to our children, and those can have profound consequences on their development.

In a sense, gender is a factor from birth—at least as far as parents are concerned.

“We know that young people are exposed to gender roles, gender norms, and gender messages starting in infancy,” Blum tells us. Research going as far back as 1974 shows that parents have different opinions and expectations of newborns based on their sex within 24 hours of birth, even when controlling for weight, length, and Apgar score (a rating of how healthy the newborn is). According to one study’s abstract, “Daughters were significantly more likely than sons to be described as little, beautiful, pretty, and cute, and as resembling their mothers.”
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The emphasis on girls’ physical beauty doesn’t end there, though; for girls across cultures, it becomes a significant psychological burden. According to Kristin Mmari, DrPH, an associate professor at Johns Hopkins Bloomberg School of Public Health who co-authored the study with Blum, “In New Dehli, the girls talked about their bodies as a big risk that needs to be covered up, while in Baltimore girls told us their primary asset was their bodies and they need to look appealing—but not too appealing.”
More recently, a 2016 study showed that unfamiliar adults presented with recordings of babies’ cries made assumptions of a given child’s sex based on the idea that adult women’s voices are higher than men’s. Babies with higher-pitched cries were assumed to be female and babies with lower-pitched cries were assumed to be male.
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The same study showed that there is no significant difference between the cries of both sexes—the adults were making assumptions.
More importantly, these assumptions affected the adults’ perception of the infants’ gender attributes. The participants rated the higher-pitched cries as “expressing more discomfort” than the cries from the lower-pitched babies. Interestingly, in both studies, the judgements of the adult men were more heavily based in gender stereotypes than those of the adult women.
These assumptions about the connections between sex, gender, and pain, also continue to manifest themselves later in life. While the connections between the three are enormously complex, a growing body of work indicates that observed differences between males’ and females’ dealing with pain are likely influenced by assumptions and expectations connected to gender.
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According to a recent review of clinical and experimental findings on the subject, “Gender roles have been associated with pain response, with the masculine gender norm dictating increased tolerance of pain among males, whereas feminine gender norms accept pain as a normal part of life and are more permissive of pain expression.”

For children, reactions to gender messages and expectations seem to come in waves.

“As children, we start out thinking more flexibly about gender than we end up,” LoBue wrote. Infants can use gender labels early in their development (25 percent use gender labels in 17 months, while 68 percent use labels by 21 months), but at a very rudimentary level. Children typically don’t develop an awareness of their own “selves” until they’re around 18 months old.
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Though many parents’ treatment of their children is affected by gender stereotypes almost from the moment of birth, LoBue says, “In my own research, I’ve found that children don’t begin to notice and adopt gender-stereotyped behaviors (e.g., preferring colors like pink or blue) until the age of two or three.”
According to LoBue’s research, children don’t believe in gender permanence prior to age 5. Preschoolers will frequently ask their mothers whether they were little boys when they were younger, for example, or a young girl might say that she’ll grow up to be a daddy.
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A 1989 study by psychologist Sandra Lipsitz Bem illustrates that point quite effectively. Bem showed preschool-aged children three photographs of two toddlers: one male and one female. The first photo showed the toddler without clothes, while the second showed the same toddler in stereotypically-gendered clothing corresponding to their sex. The third photo showed the toddler dressed in stereotypically-gendered clothing corresponding to the opposite sex.
Initially, Bem showed the preschoolers the first photo alongside the second and asked them whether the toddler was a boy or girl. The results were obvious; the children’s responses matched both the biological sex and stereotypically-gendered clothing. However, when Bem presented the preschoolers with the third photo alongside the first, the majority changed their response—if their first answer was “boy,” they said the toddler was now a girl. Only the preschoolers who believed that genitalia is the essence of boy-ness or girl-ness correctly identified the toddlers, while the rest seemed to focus on the clothing one wears as a more important element of what it is to be a boy or girl.
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The study indicates that children have a fluid concept of gender around that age; they believed that the same toddler had changed from a boy to a girl (or vice versa) based on the clothing in which the toddler was dressed. Between ages 3 and 5 (when children begin to see gender as permanent), however, they begin to prefer playing with gendered toys (trucks as opposed to dolls, for instance) and with children of the same gender, according to a 1999 study cited by LoBue.
But gender can also become more fluid around ages 7 to 9, then solidify again when kids are in classrooms on a regular basis. Their environment likely plays a role; teachers, for instance, often segregate children based on gender for classroom activities. Children learn to self segregate—for instance, the boys begin to sit separately from girls during lunchtime—and kids who cross these boundaries risk being teased.
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So, are genders fairly set in stone by middle childhood? Not quite.

When it comes to gender, puberty is enormously important.

“These gender norms tend to become more solidified—they become hard to change around the age of 14 or 15,” Blum tells us. “Around puberty, as children transition from looking like children to looking like teenagers or adults, they get messages from everyone around them about what is appropriate for a girl to do and a boy to do.”

Boys fight more, they drink more … [Girls’] social worlds shrink—literally shrink.

“The messages they receive are variations on a theme known as the Hegemonic Myth: the myth that boys are strong, girls are weak; boys are competent, girls are incompetent,” Blum says. “There are a whole set of associated messages. Girls get the message, every place they look, that they now are sexual beings … Girls when they start going into puberty are seen as the physical manifestation of … sensuality.”
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On the other hand, Blum says that boys don’t get the same treatment. Instead, they’re taught that they have the right to exert their “power” and “dominance” over others.
“Boys don’t get that message,” he says. “Boys get the message that they’re strong and … powerful.”
Parents often reinforce these stereotypes in a variety of ways—daughters tend to have earlier curfews than sons, and are less likely to get permission to use the family car; they’re also more likely to be given chores at home, while their male counterparts are given chores away from home.
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These “gender-discriminatory beliefs,” he says, “have profound health consequences.” The result?
“Boys fight more, they drink more … ,” Blum says, “[and they perish] more due to interpersonal violence and this physical assertiveness.” “[Girls’] social worlds shrink—literally shrink,” he continues. “They don’t go out, they don’t have as broad a social network. [Gender roles] limit girls’ education, they lead to early marriage [and contribute to] gender-based violence and early pregnancy.”

So what should parents do to encourage healthier development?

Blum says he sees the solution as simple—though not necessarily easy.

We have come a long way in 50 years, so I see what’s possible.

“We teach—in our schools, in our churches, in our homes—that personal respect is the core expectation of how people relate,” he says of the solution. “We teach tolerance, and we teach respect, and we simply don’t allow the language of disparity or gender discrimination or the behaviors of it.”
In other words, empathy is key. Parents, and society, should respect how gender develops, rather than force kids into strict categories that they might not fit into.
More concretely, parents should make sure that they aren’t projecting gender-based assumptions and expectations on their children. “Never stereotype children’s traits such as boys are loud and noisy, girls are calm and sweet, and call out relatives and teachers who do so,” said child and adolescent therapist Katie Hurley to CNN. “Monitor your own interactions with boys and girls, and comfort a boy as you would a girl if they are sad or unhappy.”
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Hurley also emphasized that parents must take every opportunity to cultivate their child’s awareness of restrictive gender messages, discussing and correcting gender-based assumptions they encounter, saying, “Let’s break apart the media. Let’s poke the holes. Let’s say princesses aren’t real.”
Breaking down restrictive gender stereotypes won’t be easy, but Blum remains optimistic, pointing to increases in awareness surrounding things like child abuse, spousal abuse, and bullying.
“We have come a long way in 50 years, so I see what’s possible,” he says. “I see these changes as very feasible.”

Categories
Nutrition x Advice

5 Tips To Conquer Meal Prep So You Can Eat Well All Week Long

Between pulling extra hours at the office, taking care of your family, and running life’s endless errands, it can feel impossible to find the time to cook nourishing food during the week. You end up reaching for whatever’s easiest (a frozen dinner? a slice of pizza?) and feeling less than your best only to repeat the whole ordeal a day or two later.
But there’s a brilliant way to break the cycle: meal prep. Spend just a few hours in the kitchen, and you end up with a week’s worth of healthy meals in your fridge—saving you time, money, and your nerves in the long run.
Here’s how to get started.

Grab your grocery bags.

Stocking your pantry with essential ingredients will cut down on grocery runs and give you the foundation for a successful meal prep. Start with high-quality, healthy oil (like extra virgin olive oil), your favorite spices, and red wine or balsamic vinegar, as nearly every recipe calls for those ingredients.
Whole grains make a nutritious, filling base for meats and vegetables, and they’re really easy to whip up. Pick up some wild rice, quinoa, bulgur, or oats to have on hand.
Tip: You can reduce your costs by shopping in the bulk section of the grocery store.
Finally, your weekly shopping trips will include fresh items. For protein, stick to lean meats that are on sale, or go vegetarian with beans and tofu. And don’t forget to grab some vegetables. While fresh, seasonal options are ideal, frozen veggies will work in a pinch.

Fill your culinary toolbox.

You don’t need a commercial kitchen to cook up a bunch of delicious meals, but investing in some durable utensils will help you achieve meal prep success. We’re betting you already have the basics, like pots and pans, measuring cups, spatulas, and serving spoons. Here are some other things you may find useful for meal prep:

Don’t stress if you’re missing one or more of these items—you can pick them up over time as you figure out what recipes and cooking techniques work best for you.

The Main Ingredients for Success

Even if you have cupboards brimming with stuff to make and all best cooking tools, you’ll need one more ingredient to master meal prep: organization.
Before you do your weekly shopping, spend and hour figuring out what recipes you want to try and getting clear about all the ingredients you’ll need. A list will keep you on track and in the zone at the grocery store.
Meal prep has a lot of components—you may find yourself chopping vegetables in between cooking chicken and boiling rice. Keeping a tidy, organized kitchen will help you multitask with ease. Dedicate spaces within your kitchen to specific tasks, such as a prep station and a wash area. We also recommend keeping a cutting board on the counter (so it’s always accessible).
We’ve got some more tips on organization (and how much easier it makes meal prep!) in this video.

Finally, ensure your dry ingredients properly labeled, stored, and sorted by type—that way you’ll know exactly where things are and when you need to restock.

You’re about to get hungry.

Collecting a list of mouthwatering recipes will inspire you to meal prep week in and week out without the routine ever getting old. Since each meal should consist of a protein, a grain, and at least one side, bookmarking recipes you see on social media or [linkbuilder id=”6450″ text=”your favorite food”] sites is a good start.
Focus on healthy options that pack a punch of flavor and incorporate a variety of textures. Big-batch pastas, freezable burritos, roasted veggies, and slow-cooked meats are easy to whip up, and they’ll taste delicious all week. Here are a few of our favorite make-ahead meals:
Slow-Cooker White Bean and Kielbasa Stew
Chicken Piccata With Buttery Lemon Noodles
Truffled, Mustardy Mac & Cheese
Chipotle-Style Burrito Bowls
Roasted Eggplant and Sauteed Greens Lasagna

Variety is the spice of life.

The biggest obstacle most people face with meal prep isn’t making all the food; it’s trying not to get tired of eating the same thing for the third, fourth, or fifth day in a row. Fortunately, there are some strategies you can use to stave off boredom.
When you pack up the meals, alternate which veggies and grains you serve each day. You can also switch up the flavors for every meal—try using Italian seasonings early in the week and Mexican spices later in the week.
Finally, don’t be shy with the condiments. Mustard, ketchup, soy sauce, hot sauce, and other add-ons can breathe new life into your meals. Experiment to find, make, pack, and enjoy whatever works best for you!
We’ve got some other tips on meal prep here.

Categories
Motherhood

Mom Habits That Seem Gross Until You Become A Parent

As a first-time mom, I was certain I wouldn’t be breastfeeding in public. Don’t hate me; I know just how controversial the topic can be, but at the time I thought breastfeeding in public was kind of weird. I didn’t understand why moms wanted to breastfeed around others. And after a few weeks of nursing my own baby, I promised myself I’d stick to breastfeeding at home or at least in a private place.

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It didn’t take long for that perspective to change. When reality set in after my second was born, I realized why so many moms breastfeed in public. The truth is, you either learn to get comfortable with nursing just about anywhere or you learn to be okay with being stuck in your house with a newborn and a toddler seven days a week.

Even more important, my daughter’s needs—specifically the fact that she needed to nurse frequently to gain weight appropriately—far superseded my desire to have my preferred environment for breastfeeding.

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This is just one of the many ways motherhood has changed me. Most of the changes I’ve experienced, such as learning to be okay with breastfeeding in public, have been positive. Having three kids has taught me more patience and made me grow in more ways than I can count.

Of course, there have also been ways that motherhood has forced me to let some standards slide. It’s inevitable, really, since I’ve been chronically sleep deprived and carrying a never-ending to-do list around for the last five years of my life. I swore I wouldn’t gain weight, but my body has become softer, the lines around my eyes more defined. I swore I’d keep my house clean, but I can’t, and won’t, say no to the chance for a long cuddle with my kids.

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More striking, perhaps, is just how much having children has changed my expectations. All those things I swore I’d never do? They’re now a regular part of my life. From the ridiculous to the gross, I don’t think twice about doing whatever I need to do to survive this journey of young motherhood, and I’m certainly not alone.

Keep your judgments to yourself. Here are a whole host of things that seem gross and weird until you actually become a parent.

Immune Boosting

These days, I don’t think twice about retrieving a pacifier off the floor and popping it in my mouth for a quick “clean,” but I can totally see why so many non-parents find this habit downright disgusting.

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In fact, I remember judgmentally watching a mom do this while I was pregnant with my first.

Now it’s just one more thing on the long list of things I used to think were beyond gross. I’m not the only mom who swore she’d never pick up this dirty little habit before becoming a mom only to pick it up quickly after the baby was born.

“I totally popped the kid’s pacifier in my mouth to lick it off because…desperation,” admits Jeanne Eschenberg Sager, mom of one.

We’re not lazy…we’re protecting them from allergies.

“Science has come to our rescue! We’re not lazy…we’re protecting them from allergies,” she adds, referencing a study published in Pediatrics that found convincing evidence that this parenting habit might be beneficial to developing immune systems.

While we’re at it, now seems like a good time to confess that most of us moms have gotten incredibly comfortable with cleaning out our kids’ noses. We know it’s gross, but somebody has to do it.

“I pull boogers out of her nose with my fingers. I still think it’s gross, but it’s better than finding snot smeared on my breast after nursing,” shares Jessica Sillers.

Mealtime Matters

When you’re a first-time mom, it’s easy to hold yourself to high standards when it comes to what and how you will feed your kid. My goodness, does time change things. One day you’re all organic everything and homemade baby food, and the next you’re digging around in the bottom of your purse for that half-eaten sucker your toddler made you promise to save for later.

For instance, mother Katherine Clover confesses to regularly looking the other way when her toddler eats cereal off the floor, even when she’s certain the floor is dirty.

There’s more. Some moms tell HealthyWay that pre-chewing their kids’ food when they’re too young to chew it themselves is a regular occurrence these days.

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“[I] pre-chew something I’m eating to feed to her when in pu
blic. It’s generally only if I’m caught without baby food or something she can manage on her own,” mom Heather Knox admits.

Although Robin Berls’ children are past the baby food stage of their life, she recalls biting their grapes in half or using her teeth to peel them.

“It pretty much looked like I was pre-chewing their food,” she says. Feel free to be grossed out, but this little habit is easy to pick up on as a mom when you consider the alternative. Grapes and other round foods are serious choking hazards. Personally, I’d rather share a little saliva than risk my kid getting something caught in their throat!

Bathroom Confessions

Diaper changes and potty training have to be some of the most disgusting aspects of parenting young kids, but they quickly start to feel commonplace.

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Diapers that may have left me gagging with my first kid barely faze me now, and Katie Ann, a mom of two, admits her relationship with bodily fluids has completely transformed since becoming a mom.

“Cloth diapering has made me pretty comfortable with poop situations in general,” she says.

Beyond diapering, things don’t really get a whole lot more sanitary. When I was a new mom, I kind of assumed that things got better after potty training, but that hasn’t been the case. Endless accidents—at home and in public—quickly make you comfortable with dealing with situations most people would find utterly repulsive.

…my kid snuck in my bed at night and then peed in his sleep.

“I’ve put a towel on the bed and rolled over to go back to sleep when my kid snuck in my bed at night and then peed in his sleep,” admits Katie McKelvie Backfield.

What’s privacy?

Most women enter into motherhood with some pretty firm boundaries about things like privacy, modesty, and personal space. Children, and everything that comes with keeping them fed and cared for, have this amazing ability to smash all of those boundaries.

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“I don’t like to go to the bathroom with anyone in the room, even if it’s just pee, and that includes my wife. Actually for a long time I felt that way about my kid too, but after they just follow you enough times while excitedly saying, ‘Pooping? Pooping? Mama pooping?’ you get over it I guess,” says Clover, who says she swore she’d never let her kids follow her into the bathroom when she first became a mom.

And it isn’t just how we feel about privacy around our kids that changes. Many moms confess that motherhood has completely changed how they feel about what it means to be modest in public or around friends and family.

I totally breastfed in front of my dad.

“I totally breastfed in front of my dad. I swore that he was the one person I would never go boobs-out in front of, but that lasted about a week. He was zero percent fazed by it,” shares mom Kimberly Miller Schwartz.

House Rules

Let’s be honest, kids are capable of creating impressive messes in a matter of minutes. Once they’re walking, climbing, and running, it is nearly impossible to keep up with them or the disaster they leave behind. Because of this, many moms admit to letting their housekeeping standards slip after having kids, even those who swore they would prioritize a tidy and clean house after becoming a parent.

I remember going to visit friends with kids and being totally grossed out.

“I remember going to visit friends with kids and being totally grossed out by the state of their bathrooms in particular. I would wipe my hands on my pants rather than use their suspect hand towels. Now I wipe my hands on my pants rather than use OUR suspect hand towels. With one kid it wasn’t so bad, but with two? It’s disgusting,” admits Grace Per Lee, who’s a mom of two.

Moms of toddlers aren’t the only ones facing a trashed house on a daily basis. If you’re a mom of a teen, you’re probably all too familiar with fighting your kid to get them to keep their dirty clothes off the floor or bring their dirty dishes back to the kitchen before they start to grow.

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For Flor Ence, mom of a teen boy, the fight wasn’t worth it, and she finally gave herself permission to just let it go.

“I gave up on the teenager room recently. I don’t harp on the dirty rotting dishes or the mold or the one-foot-deep geological crust of clothes, books, papers, and junk. At age 15 I am just like, ‘Is he eating, going to school, healthy? Good enough!’ I still ask him to take care of it every few days and if he does, great, and if he doesn’t, I just let it go. It’s kind of like when you let the toddler eat off the floor,” she says.

This parenting thing is so hard and you so often end up doing things you never thought you would.

When it comes down to it, we’re all just doing the best we can with what we’ve got. Keeping our kids fed and raising them to be decent people are our top priorities. For some of us, this means we’ve got to let a few things slide so we can focus on the things that matter most to our children.

“This parenting thing is so hard and you so often end up doing things you never thought you would, like bathing with baby, co-sleeping, and eating saliva-sodden food over her plate because, ‘Wow! I’m hungry.’ These days, I don’t open her closet door because the smell of the mess in there is pretty gross,” laughs Vanessa Mártir, who is a mother to a 13-year-old girl.

Categories
Health x Body Wellbeing

Proper Position: How To Improve Your Posture And Protect Your Spine

Your mom telling you to sit up straight may have been an eye roll–inducing experience when you were a kid, but it turns out when it comes to posture, mother does know best. How you stand (and sit and lie down) can have a serious impact on your health. Proper posture is helpful not just in social settings—it can boost your confidence and help you avoid modern health problems that stem from poor posture as well.

The Sedentary Lifestyle

Think about your average day. You sit in your car commuting to work, sit at your desk for eight hours, sit driving home, then sit to watch some Netflix and go to bed. Even if you have a regular exercise routine, there is a fairly good chance you’re spending most of your day sitting.
All that sitting isn’t good for you, and research shows that now more than ever we’re living a sedentary lifestyle, which basically means we’re spending most of our time sitting and not moving all that much. A study published in the Archives of Internal Medicine found that adults who sit for more than 11 hours a day had a 40 percent increased risk of dying over a three-year period when compared to people who sat for less than four hours per day.
If you’re starting to panic, don’t worry; all you need is a regular exercise routine.
People who get regular exercise a minimum of four hours per week are just as healthy as people who sit for less than four hours a day. If you squeeze in a little more than a half-hour workout per day, you’ll hit the four-hour mark, and that exercise will help decrease your risk of sedentary lifestyle–related health concerns such as obesity and cardiovascular disease.
Unfortunately, exercise alone won’t take away the damage caused by sitting with poor posture for a good part of the day.
Even if you do get enough exercise to mitigate the risk of a totally sedentary lifestyle, your desk job may be negatively affecting your health.

Poor Posture and Poor Health

Having a desk job is known to promote bad posture. This study from the Association of Schools of Public Health found that seated computer use led to improper posture over time. Surprisingly, men and women showed different types of poor posture from sitting at a computer desk. Men were found to have more posture issues around the neck, and women were found to have more issues in the lower back.
And it isn’t just sitting at your desk that’s cause for concern. Staring at your phone can be bad for your posture and your breathing, according to a study published in the Journal of Physical Therapy Science. Researchers discovered that prolonged phone use led to forward head posture, rounded shoulders, and impaired respiratory function.
That forward head posture is actually really bad for your health. You know the look—when you’re leaning forward to look at a screen, be it your phone or a computer. Having your head held at such an angle can lead to headaches, vertebrae disorders, lowered shoulder mobility, and neck pain. The worst part is that it’s subconscious. We all slouch from time to time because we don’t always notice when our necks are out of proper alignment.
Bad posture can even negatively affect your balance, which demonstrates without a doubt that the impacts of slouching over our desks are farther reaching than most of us have ever considered.
Not only can improper posture cause physical health problems; it can also make it harder to have a positive attitude. This is one of those areas where “fake it till you make it” is key. Sitting or standing with proper posture in a confident position can improve your confidence and decrease feelings of fear, whereas poor posture can make you moody, resulting in risk-averse decision making.
We know you probably won’t be doing the superhero pose during most of your day, but if it’s a quick confidence boost (and stretch!) you need, it may just do the trick.

What does proper posture look like?

Avoiding all those health risks is as simple as practicing good posture. Standing or sitting with proper posture isn’t the hard part: It’s making sure you do so consistently. Staying aware of your posture in the back of your mind is key until you naturally sit, stand, and lie down using proper posture.
Orthopedic surgeon David Geier says the key to proper posture is to avoid slouching at all times. This probably has that “Sit up straight!” eye roll popping back into your mind. We know that taking the time to focus on your posture may seem antiquated, but once you become used to it, the benefits are well worth the effort.
When you’re sitting, Geier suggests you “sit up with your weight on your sits bones.” The sits bones, formally known as the ischial tuberosities, form the lowest part of your pelvis or your hips. Instead of scooting your butt forward and leaning backward, you want sit up straight so the pressure is on your sits bones, not your glutes.
Your feet should be flat on the floor, uncrossed to avoid unintentional twisting of your hips or spine. Geier advises you continue to “lift your head so that the bones behind your ears are elevated. That position should pull your shoulders back and keep your chin parallel to the floor.”
Proper standing posture is also anti-slump. You’ll want to stand with your hips even, which means not leaning into one side of your hip. Standing into one side of your hip keeps the majority of your weight on just one leg and makes it hard to keep your spine aligned. Remember the superhero pose we mentioned earlier? Think about that, minus the power arm position. Keep your hips in line over your heels and your shoulders in line over your hips. Hold your head up high with your chin parallel to the floor.
Obviously this stance can be hard to maintain in stilettos. Surprisingly enough, another study published in the Journal of Physical Therapy Science found that the ideal heel height is four centimeters (or 1.5 inches). The study found that both flats and taller heels had “adverse effects on the body” caused by changing the center of pressure on the foot.
So if you have a job or event that requires you to stand or walk for long periodse, it may just be a good idea to invest in a few pairs of kitten heels!
When it comes time for bed, Geier recommends sleeping on your side for proper spine alignment. Use a pillow to support your neck and head, and keep your arms in front of you, not crushed underneath you. Also, it can be helpful to use another pillow between your legs to keep them separated and your hips in line. If you are going to lie down on your back, make sure your pillow is supporting both your head and your neck. In this position it can also be helpful to use a pillow under your knees for support.

Tips for Improving Posture at Work

Back or shoulder pain from habitual poor posture isn’t surprising, and it can be managed through proper posture exercises. But it’s not like you’re going to pull out the weights at work. Instead, you need to focus on sitting with proper posture during the workday and finding opportunities move regularly so you aren’t totally sedentary. You can also do stretches at work to keep your body loose and your spine comfortable.
We like to shake up our work day with a bit of desk yoga. Getting a little bit of a stretch in can help you feel more relaxed mentally, too! We recommend putting on this Yoga With Adriene video to guide you in a little yoga sesh at your desk. Or you could also do this lunch break yoga routine if you need the extra stretch!
Other ways you can make your work week a little more bearable for your bod may require improvements to your desk. Choosing to work from a treadmill desk would be a great option, but isn’t necessarily feasible for everyone. Having the option of a standing desk can also help, though less so than the treadmill desk because you can’t keep moving throughout the day.
The one desk improvement that we wholeheartedly do not recommend is switching to an exercise ball instead of a traditional chair. An exercise ball has no lumbar or upper back support, and it can be a safety issue. Plus, studies show exercise balls result in minimal actual improvement in posture or gains in calories burned.
Instead, work from a chair and use a lumbar pillow if you experience lower back pain during the day. Lumbar pillows aren’t necessarily the cutest way to make your workspace feel homey, but they can help you get the back support you need. We recommend this memory foam lumbar pillow, as it has straps to hold onto your chair and it comes in a few shades in case you want a pop of color!
Sitting with proper posture can help you have a better mood at work and lead to higher self esteem. Fortunately, these improvements can help to ease pain (and stress) for office workers. We’re totally on board for taking an hour to spruce up our desks to make them healthier and more comfortable spaces to work.

Exercises to Improve Posture

When you’re at the gym getting in those four hours of exercise per week, Geier suggests doing back exercises: “Working on the muscles of the upper or lower back and core muscles can help with posture and help to decrease discomfort from poor posture.”
If working out isn’t your jam, don’t try to do this alone. A personal trainer can help to make sure you are doing exercises properly so you don’t hurt yourself. If you’re experiencing chronic bad back pain, it may be a good idea to see a doctor or physical therapist to build an exercise plan that’s right for you.
Exercises like the lat pulldown, back extensions, or using a rowing machine can help with this. For an at-home option, try out this fun Blogilates back exercise video.
When it comes to the core, you want to focus on strengthening your “deep trunk muscles” to help relieve lower back pain. You can target your core by doing exercises like the dreaded plank. This is the move in which you hold your body in the pushup position (on your elbows or on your hands for more advanced plank practitioners) for as long as you can. It’s an isometric exercise (you’re not actively moving), and we can say from experience that it’s way harder than it looks. If you prefer more active exercise, we suggest following along with this Pilates for the People workout video.

The Importance of Good Posture for Kids

If you have children, it’s important to note that proper posture is equally important for their health as it is for ours. Kiddos, especially of school age, can start to develop posture problems when sitting at desks and when heavy backpacks are involved.
In fact, carrying heavy backpacks can be dangerous for children. A study published in Gait and Posture found that backpacks loaded with weight heavier than 15 percent of a child’s body weight cause children to lean forward. Leaning forward while carrying a heavy backpack can help to maintain center of gravity, but it can also create a greater risk of falling. It’s also helpful to make sure your child’s backpack fits properly and that they use both straps; using a cross-body backpack or a tote bag (which leads to uneven weight distribution) can result in back pain.
Making a few small changes to your posture can make a world of difference in your day-to-day life. Reducing back pain while at work can lift your spirits, and proper posture can contribute to your overall feelings of confidence and wellness. Once proper posture becomes your go-to, we’re sure your back will thank you.

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Favorite Finds Motherhood

Gift Ideas For The 2- to 4-Year-Old Crowd

Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.

1. Get a million dollar property for a reasonable price.

The new Barbie Dreamhouse comes with all the classic rooms updated for modern sensibilities. There are so many awesome details, kids will spend countless hours dreaming up stories and scenarios.

The modern house comes with “smart” accessories that involve sounds, light, and motion. For instance, an aquarium has moving fish and bubbling sounds for an ultra-realistic vibe. Kids can even slide a smartphone into Barbie’s flatscreen TV to get her caught up on her favorite shows.

2. Get your favorite little person in on the green revolution.

The Original PlasmaCar uses no batteries, gears, or pedals—kids simply wiggle the steering wheel back and forth to generate their own clean energy. You won’t find a healthier, greener form of transportation.

The PlasmaCar supports up to 220 pounds, so even adults can get in on the fun.  When you see this toy in action, you’ll understand why it has over 2,000 five-star reviews on Amazon.

3. For future gymnasts, here’s a safe and fun training toy.

This 3-foot trampoline from Little Tikes allows bouncy kiddos to burn off energy in a safe and healthy way. It’s easy to assemble and move around the house.

 
The large jumping surface and balance bar make it easy for kids to experience the thrill of a trampoline while they’re still working on coordination. Parents will be thrilled with this quiet and controlled way for kids to have fun while being active.

4. This is the droid you are looking for.

Teach ‘N Tag Movi is a cute little robot that helps kids learn how to follow directions and become more comfortable with movement. With over 60 facial expressions, Movi asks questions and gives simple instructions.

Movi has 360 degrees of mobility and two lighted buttons on top of his head. He’ll get kids excited about learning and exercise as they follow their new friend’s directions and answer questions.

5. Provide the missing link between walking and pedaling a bike.

The Strider Balance Bike teaches children how to ride a bike without the added complexity of pedals. They’ll figure out how to steer and balance with no training wheels, making the transition to a real bike simple and easy.
 
This starter bike is a great way to teach important skills without overwhelming a child. Don’t forget a colorful, Consumer Product Safety Commission–certified helmet to protect their noggin and instill good bike habits early.

6. Gifts that encourage creativity can be the most impactful ones.

This art easel has a magnetic whiteboard on one side and a chalkboard on the other. There are also three paint pots and a replaceable paper roll for more permanent masterpieces.

This stylish, height-adjustable easel looks great and provides hours of productive fun for aspiring artists. Get this for the special little one in your life and maybe you’ll receive a personalized piece of art in return.

7. Young kids aren’t allowed to slice and serve pizza, but they’re still enamored with the process.

This pizza chef playset lets children carry out adult duties with a pizza roller and serving spatula. The six-slice pie comes with tons of toppings and shakers that contain parm and pepper flake lookalikes.

 
The pretend pie teaches kids how to carry out chores like making and serving food as well as cleaning up. Let the littles enjoy the fun of pizza night without the risk of getting sauce on their cutest clothes.

8. Toy cars are an enduring gift because they jumpstart kids’ imaginations.

The Sto and Go Playset from Hot Wheels provides multiple levels, garages, and ramps for a kid’s favorite vehicles. The retro-style design will make parents feel nostalgic while kids enter a whole new world.

The Sto and Go folds up into an easily transportable and storable case. Make the gift even cooler by adding a stash of 20 more Hot Wheels.

9. Inspire the next Ansel Adams or Annie Leibovitz with a real digital camera.

The Kidizoom is a functioning camera that can withstand the beating that kids will inevitably give it. The camera takes selfies, portraits, landscapes, and even has a video and voice recorder.

The Kidizoom attaches to your computer via a micro USB or micro SD card (sold separately). Apply more than 35 fun effects to photos using four creative apps. The camera runs on four AA batteries that are included.

10. Finally, an infamous gift receives a much-needed update.

A KidiBeats drum set makes kids and parents happy. Three AA batteries power the speakers, and when parents have had enough noise, the drums can be turned off to make it a much quieter toy.

The set has three drum pads and a cymbal, allowing children to experience the feel of an actual drum kit. Young drummers can play along with nine different melodies or drum to their own beat.

11. If you’ve got a future doctor in the family, get them started early with the tools of the trade.

This doctor kit from Kidzlane has 12 different pieces of medical equipment. The tools make realistic sound effects and come with a carrying case.

These sturdy toys are built to last and easy to clean. The set will provide hours of fun and an awesome photo op once it’s unwrapped.

12. If you’re looking to keep a child occupied, here’s the solution.

This stencil kit has 14 colored pencils, a pencil sharpener, and 54 sheets of stencils. In all, there are over 280 different shapes to guide young artists.

This set provides hours of fun and training for future art students. Everything packs neatly and securely into a travel case, making it perfect for traveling or overnight stays.

13. If you want to keep the holidays simple, get one gift for the whole family.

The Pallina Dropping Ball Game is fun for a wide variety of ages. It’s simple enough for young children to play and strategic enough for parents to enjoy.

Players choose a color and try to keep the balls of that color balanced on the bamboo sticks. It’s simple, strategic, and fun for everyone.

More Gifts They’ll Love:


Categories
Lifestyle

10 Items That Really Shouldn't Be Shared

Since preschool we’ve been taught that sharing is caring, and it’s true. If you share your crayons and glue with your neighbor, the world will be a better place.

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As we get older, though, we tend to share more items with each other—clothing with our best friends, toothpaste with our housemates, and tools with our coworkers. And as a true sign of trust and caring, we sometimes share things with our loved ones that we know aren’t meant to be shared.
Maybe your best friend is staying the night and forgot her toothbrush, so you lend it to her. Sure, you know it’s gross, but it’s just one time and you can rinse it under hot water after, right?
Well it turns out some of these habits are even grosser than we think, and maybe even dangerous for us.
If you’re sharing any of these things, it’s time to think twice.

1. Toothbrush

It’s something we rarely do, but every now and then a situation arises that calls for a shared toothbrush.
Just about everyone is grossed out by it, and rightfully so.

A study found that 1 in 10 people had shared a toothbrush.

A review of case studies published by Nursing Study and Practice shows that toothbrushes retain a large amount of bacteria after each use. Toothbrushes can carry bacteria and viruses, such as E. coli, Staphylococcus aureus, and the herpes simplex virus.

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What’s more, some of the toothbrushes in the study had sufficient numbers of the herpes simplex virus to infect someone who didn’t carry the virus.
When we brush our teeth, sometimes our gums bleed in such a small amount that we don’t notice. In this way, it’s very easy to transfer blood-borne diseases through a toothbrush (including HIV).
As part of the United Kingdom’s annual National Smile Month, a study found that 1 in 10 people had shared a toothbrush. That’s one more than it should be.
From now on, keep a couple of new toothbrushes on hand for the next time your visitor forgets to bring one.

2. Hair Brushes and Combs

When you were a kid, you parents might have taught you not to share brushes, because that’s how you get lice. Well, newsflash: Lice aren’t just for children. Adults are equally susceptible to the little invaders.

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And it doesn’t stop there. The fungal infection ringworm can infect the scalp, and it’s contagious. Catch this one and you’ll get a rash, temporary baldness, a crusty scalp, and brittle hair. Gross.

3. Keyboards and Mice

Let’s keep this one simple: You shouldn’t let anyone use your computer.
A 2016 study found that keyboards have 20,000 times more bacteria than a toilet bowl, and mice contain 45,000 times more than the flush handle.

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Mice carry four types of bacteria that can lead to problems such as food poisoning and streptococcal infections.
Some good news is that track pads are less dangerous, as they carry only two of the four bacteria.
So if someone does use your computer, which they inevitably will, wipe it down afterwards with an alcohol disinfectant. Otherwise, just hope they aren’t carrying strep throat.

4. Phones

Now you have an excuse not to share your phone, either.

Cell phones do tend to get pretty gross.

According to PhoneSoap, a company that sells products to charge and sanitize your phone with a UV light, phones are warm due to their tech interior. We keep them even warmer by storing them in warm places, such as our pockets and purses. Warm places are breeding grounds for bacteria. Furthermore, PhoneSoap reports that 1 in 6 phones carry fecal matter, probably because we tend to bring them in the bathroom with us.

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“Because people are always carrying their cell phones even in situations where they would normally wash their hands before doing anything, cell phones do tend to get pretty gross,” said Emily Martin in an interview with Time. Martin is an assistant professor of epidemiology at the University of Michigan School of Public Health.
It might seem near impossible to avoid spreading germs on your phone, and that’s true. But Martin said to at least leave it out of the bathroom.
“Taking a cell phone into the bathroom is kind of like going in, not washing your hands, and then coming back out,” she said. “It’s the same level of concern.”

5. Towels and Shower Accessories

It’s probably best to claim your own towels, washcloths, and loofahs, too.
“These items come in contact with both your skin and water, so not only are you spreading the bacteria or infections that might be on your body, like warts, but also you are creating an environment for bacteria to grow in,” Caitlin Hoff, a health and safety investigator with ConsumerSafety.org, tells us.

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Hoff says to wash your towels, loofahs, and shower shoes frequently. The loofahs and shower shoes should be washed in hot water or disinfectant, and they should be allowed to dry completely.
Sharing razors—we know, but it does happen—is even worse. The viruses that cause herpes and hepatitis can cling to the blades or in the moist area in between. When you shave, your dead skin cells mix with bacteria. Even if you don’t cut yourself, shaving causes tiny nicks in the skin, where hepatitis and even HIV can enter the blood quickly.
Hoff says a good rule of thumb is to only use your own razors and to change the blades frequently.

6. Earbuds

We’ve all done it. We’re in a public place when a friend says, “Hey I want to show you this song. Put on my earbuds!”
You don’t have to look hard to see the gross wax build-up inside those tiny speakers, but even worse, there are bacteria.

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“When someone wears earbuds, they are blocking air flow, allowing more bacteria to thrive,” Hoff says.
Sharing earbuds can cause a lot of problems, she says, such as ear infections, fungus, and blackheads and pimples.
Tell your friend you’ll be happy to look up the song when you get home.

7. Underwear and Bathing Suits

We all remember the story about how Gayle King borrowed Oprah Winfrey’s underwear during a snowstorm sleepover, and just like that they were best friends. Also note that King says Winfrey drew the line at sharing a toothbrush.
But was she already a step over the line?

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Damp, dark places are the perfect breeding ground for bacteria, fungi, and viruses. Even though shared undergarments may be washed before you wear them, studies have shown that washing them in even the cleanest conditions doesn’t always get rid of the intruders.
To get the gruesome idea, examples include candidiasis, scabies, gonorrhea, syphilis, hepatitis, and more.
So, please, Oprah, if you’re reading this: We know that you and Gayle are a prime example of sisterhood, but you don’t need to share underwear to prove it.

8. Tweezers

If you’re just using your tweezers to pluck a few stray eyebrow hairs and your friend wants to borrow them for the same reason, it shouldn’t be too big of a deal to share.

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However, sometimes plucking leads to a bit of unnoticed bleeding. Sharing contaminated tweezers could lead to skin infections.
Furthermore, if you go to a professional salon to get your eyebrows done, make sure the esthetician is properly disinfecting the tweezers after each use. If not, get out of there fast.

9. Drinks and Food

This is the really sad one. Brace yourselves.

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We share our drinks and food with friends all the time. Heck, we even share them with acquaintances. It could be a co-worker who tries a bite of your lunch salad, or your friend who forgets her water bottle during your morning run together, so you share.
“A sip or two seems harmless now, but how would you feel if you got sick after sharing a drink?” Hoff asks. “Sharing a drink or utensils can pass on germs, bacteria, and illnesses ranging from strep throat or the common cold to more serious disease like the herpes virus, meningitis, and the mumps.”

10. Makeup and Skincare Products

Alan J. Parks, MD, founder of Eastside Dermatology & Skin Care Center in Ohio, says sharing makeup is also sharing bacteria.
“Think about a foundation sponge or a makeup brush,” says Parks, who also founded DermWarehouse, a website for skin and hair products. “You put these on your face where there’s dirt, oil, and plenty of bacteria. When you share this type of product, you’re transferring that dirt, oil, and bacteria from one person to another.”

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Parks also points out that many products come in a jar, which leads us to use our fingers to scoop them out. Besides the importance of washing our hands before use, he says not to share them either, “as you’ll be getting the germs from someone else’s fingers into your products.”
Hoff also points to lipstick, lip gloss, and chap stick because they can carry the herpes virus.
The worst product, though, could be eye makeup, especially mascara. Eye infections, such as pink eye, are super contagious, and Parks says if your mascara wand is infected, you will become infected, too.
We’re not saying that your best friends are unclean creatures. But why take the chance?

Categories
Lifestyle

A Peek Inside A Real Cryonics Lab Where People Are Frozen

What if you could be frozen in time? What if, one day, you could step into a metal tube, and then wake up tens, hundreds, or maybe even thousands of years later? Would you do it?
While this possibility is just a fun thought experiment to some, it’s no joke to others.
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Real-life labs are dedicated to the preservation of the human body for as long as it takes to figure out the science of resuscitation, and they’re offering this service to the paying public. The process is called cryonics (not cryogenics, which is an established branch of science that studies extremely low temperatures).
The science of cryonics may seem like science fiction, but a few pioneers are working towards making it science fact. There are only three cryonics labs in the world, but together, they’ve preserved more than 300 bodies since 1967.

There are many people who see it as a ray of hope despite the present day fact that it is untenable.

While Austin Powers made it all the way to the 1990s to stop Dr. Evil, and Philip J. Fry was thawed out in the year 3000, in the real world, we’re still working on the resuscitation side of the equation. We haven’t yet brought anyone safely back from the deep freeze.
But that doesn’t mean these labs aren’t trying.

Explaining Cryonics

So what exactly is cryonics? Cryonics is a life-extending procedure involving the vitrification process—more on that in a moment—and extremely low temperatures. The cryopreservation process can only be administered after a person is pronounced clinically dead. People can choose to preserve their entire body, or just their head, believe it or not.
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Of course, there’s no point to the process if you can’t successfully resurrect the body, and we don’t have the science to do that yet. Cryonics labs and their customers are banking on the technological advances of the future. It may seem like a long shot, but between the highly specified preservation process and recent advances made in the biomedical field, cryonic resurrection could be closer to reality than we think.
For an in-depth look at the process, we spoke with Linda Chamberlain, one of the founders of the Alcor Life Extension Foundation in Scottsdale, Arizona, and she explained the entire, highly detailed process.
Essentially, the goal of the cryopreservation process is to slow down death—biologically, Chamberlain explains. Most of us think of life and death as being absolutes. You’re either alive or not, with not much in between. However, it’s not a simple as that.

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Alcor Life Extension Foundation

A person is pronounced clinically dead when their heart stops beating. But even though the heart has stopped, it doesn’t mean all other parts of the body instantly die. We couldn’t have organ transplants if that were the case (as explored in a fascinating article in the Texas Law Review). Cells, body tissue, and organs stay alive for a certain amount of time after the heart stops. The cryonics process uses this time to preserve a body with extremely cold temperatures.

Our best guess is that revival will not be possible or practical for probably 50 to 100 years.

“The body is basically still living, but it can’t sustain itself,” Chamberlain says of the time just after clinical death. “What we’re trying to do is slow down and stop that dying process, so that person has the possibility of being resuscitated in the future when medical science has the ability to do that.”

A Step-By-Step Guide to Cryonic Preservation

Chamberlain explains that, for the best results, the preservation procedure should start immediately after a patient is pronounced dead. The first steps are most effective if the cryonic staff is on the scene and by the person’s side when death occurs. Chamberlain does mention that this can be tricky—especially in cases of heart attacks or stroke victims.
However, if a patient learns they have a health issue, they can contact Alcor and a medical response director will call and check in with them as frequently as needed to monitor their status.

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Alcor Life Extension Foundation

Chamberlain even encourages those who can to move to the Scottsdale area, where the Alcor lab is located, for final treatments or hospice care. The closer the patient can be, the better.
“When they are believed to only have a few days, we can have a standby team take the equipment and be with them in the hospice setting,” Chamberlain says. “Then as soon as they are pronounced, the procedures start.”
The first step is to cool the body down. There’s no freezing at this point, not yet, but you definitely want to lower the body’s temperature.
“Once the heart has stopped beating, we immediately move them into an ice bath. One of the best ways to slow down the biochemical dying process is hypothermia,” Chamberlain explains. “Cold is your friend in that kind of a situation.”
Then it’s time to bring on the medicine. While in the ice bath, two vital medications are administered: heparin and propofol. The first is an anticoagulant, while the second removes even the slightest chance that the patient will spontaneously awaken during the preservation process.
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Next, a thumper is used to create a mechanical heartbeat and staff intubates their patient. They inject the body with other medications: antibiotics, epinephrine, and drugs that keep blood vessels from collapsing. Chamberlain stresses the importance of preserving the vasculature.
“We care about the vasculature because our procedure replaces the blood with an organ preservation type of fluid,” she says. “In order to get it circulated throughout the whole body, we have to use the circulatory system. A lot of attention is given to that.”
For a more detailed look at Alcor’s process, check out their cryopreservation protocol here.

Inside the Lab Itself

After all medications have been administered and the external body temperature has been lowered, the team moves the patient to the Alcor lab. The next step involves removing the patient’s blood and replacing it with an organ-transplant–style solution.
This is the same type of fluid used to keep organs for transplant alive and functional, and it helps to chill the body internally. (This article from the journal Transfusion Medicine and Hemotherapy explains the history of these cryoprotective solutions.) In addition to the chilled fluid, Alcor staff cool the outside of the body with nitrogen gas.

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Mark Peterman

“They are being externally cooled as well as internally and we get them down to about two or three degrees above freezing. We don’t want any freezing going on yet,” explains Chamberlain.
Remember the somewhat macabre fact that people can decide to preserve either their whole body or just their head, or, more to the point, their brain. This is the point in the process where the surgeon will separate the body from the head, if that’s the agreement. Otherwise, the processes are essentially the same for both options.
With the body (or head) a few degrees above freezing, the Alcor team replaces the transplant solution with a cryoprotectant agent, which is really just a fancy term for medical-grade anti-freeze.
The most common misconception about cryopreservation is that the patients are frozen—that’s not entirely true. This cryoprotectant agent vitrifies the body, turning the tissues into something like glass. That way, the freezing won’t produce crystals, which damage tissues—instead, the body becomes a solid block. This is a necessary step, Chamberlain explains, “so that when solidification begins to take place, it’s not ice, there’s no shards, and they will turn into a glass-like substance.”
This is an incredibly long process, though, because at higher temperature the protectant is toxic. Chamberlain says they use a computerized injection system that ensures “every degree the temperature goes down, a little bit higher concentration of the cryoprotectant fluid goes in. We start with a very diluted, mild solution, so not to introduce damage,” she says.
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Mark Peterman

This process lasts until the maximum capacity of the fluid is reached, which can take hours. When it’s complete, the patient will be close to solid-state vitrification.
Finally, the team takes the body to the patient care bay, where they will make their home for the coming decades—or longer.
“Now they are fully submerged in liquid nitrogen,” Chamberlain says of this stage. “Gradually, over seven days, the temperature is lowered until they reach -320 degrees Fahrenheit. At this point they will be a solid, mostly glass state, and are placed in the holding area where they will be held until resuscitation.”

What Does the Future Hold?

Alcor has more than 1,100 members signed up for this preservation process and currently has 153 patients. But what do these patients have in their future?

Even with the proof of concept, it will take time to develop the technology that is required to thaw a whole human being.

Researchers continue to study biopreservation technology and are discovering some interesting outcomes. In one study, scientists were able to successfully use radio waves to rewarm a vitrified tissue sample without any cell damage.

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“Of course, a tissue slice is not the same thing as an entire brain, or entire human being,” Chamberlain cautions. “But it’s baby steps. It’s proof of concept that these things can be done. But even with the proof of concept, it will take time to develop the technology that is required to thaw a whole human being.”
Chamberlain is particularly hopeful about the possibility of nanotechnology to aid in the resuscitation process. The idea is that nanobots—tiny robots, no larger than a paramecium, perhaps—could enter the body, identify damaged cells or tissues, and repair the damage on a microscopic level.
“These are the kinds of things we envision for the future,” Chamberlain says. “That’s part of the reason why we tell people our best guess is that revival will not be possible or practical for probably 50 to 100 years, until these technologies can be developed.”
Tissue damage is the main concern when it comes to cryopreservation. Most of the patients are middle-aged or older, which means their bodies aren’t in perfect condition.
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Alcor Life Extension Foundation

“At about [middle] age most of us begin to have arterial calcification, we get clots, all kinds of things, scar tissue from surgeries,” Chamberlain says. “These things will interfere with the circulation of our vitrification fluids. If there’s a blockage in some artery, the tissue beyond that blockage won’t get that very special fluid, and so they will freeze instead of vitrifying. There will be tissue damage in those areas.”
There are other unfortunate cases where a person may be deceased for a few days before anyone is aware that they’ve passed. When this happens, the only cryopreservation solution is to immediately lower their temperature to freezing for storage.
“We have about 18 hours after the heart stops that we can successfully use our procedures, with all these different chemicals and processes,” Chamberlain says. “If it’s longer than that, we usually have to do a straight freeze.” This will obviously lead to severe tissue damage, as explained in the journal Symposia of the Society for Experimental Biology, and these people will need even more advanced medical technology to be resuscitated.

So… Would You?

While the cryopreservation process is rooted in science, it seems like an awfully big (and expensive) risk to take.

Techniques to repair that damage would also have to be found if by some miracle the person could be reanimated.

Even with Chamberlain’s hopefulness about nanobots and medical advancements, it seems like a long shot to bring someone back after vitrification and liquid nitrogen storage, especially in the cases where tissue damage is inevitable.

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Laurie Huget, the executive director of the Cryogenic Society of America (not cryonics, mind you), weighs in on the subject:
“There are many people who see it as a ray of hope despite the present day fact that it is untenable,” Huget says. “[The cryonics researchers] are sincere, if not knowledgeable about the physics and biology at play. I will just point out that legally a person cannot be cryonically preserved until they are dead. So even if great strides are made in medicine to cure diseases that are deadly today, the person will still be dead. And freezing does so much damage to the body that techniques to repair that damage would also have to be found if by some miracle the person could be reanimated.”
One thing that’s for sure is the discussion of cryonics will never be boring. On one hand, trusting in science so strongly you believe it can bring you back from the dead is an enviable act of faith. But maybe we’d be better off coming to terms with our mortality and enjoying each moment as it unfolds, aware that our time here is limited.

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More Than Mom Motherhood

Skip The Babysitter: Date Nights That The Whole Family Will Enjoy

When was the last time you had a date night? If you’re laughing so hard right now you’re wondering if you’ll pee your pants, you’re in good company. In one recent survey by Care.com, 85 percent of parents said they wished they had more date nights. A third of parents even confessed they haven’t been out with their partner in more than six months (that’s half a year, y’all!).
With the holidays speeding toward us like the Polar Express, shelling out for a babysitter might not be in the cards.
And that could be good news. No really—hear us out.
An increasing number of studies show that kids learn healthy relationships by watching how their parents relate to one another. So it only stands to reason that kids could learn a little something good about dating by tagging along on your date night!
But how can date night be an actual date night with the kids screaming “Ewwww!” every time you give your partner a peck on the lips? Let’s dive in, shall we?

Stargazing

Grab a blanket, load up a star guide on your phone (Night Sky is free for iOS and Android), and head outdoors to help the kids find the Big Dipper. An evening of stargazing means cuddling under a blanket for the parents (and sneaking kisses in the dark without the kids noticing!) while your kids learn about the night sky. Hand over the star map, and let them lead the way.

Movie Marathon

Pick a movie series or theme with a ton of options or let the whole family vote. Pop the popcorn, flip off the lights, and get ready to cuddle on the couch with your honey with your favorite people all around you. If you have younger kids especially, family bonding will make way for couple time as the kids give in to exhaustion. Stay up to watch the last movie…or move to the bedroom. It’s up to you.

Test Drive a Car

No, you don’t have to buy a new car. You just have to express interest in buying it. Swear the kids to secrecy (or better yet, don’t let them in on the game until later), and hit a dealership for some adventure. The kids will have fun testing out all the backseat gadgets while you get to hold hands in the front. Bonus: an adventure to talk about for weeks (or even months).

Bowling

Hit the town bowling alley and ask for separate lanes! While the kids battle each other (and enjoy the benefit of gutter guards), you can challenge your partner to see who’s the best bowler. Remember to stock your pocket with quarters if your kids are old enough so you can let them play a few games in the arcade while you get quality time with your SO.

Candlelight Dinner

Let’s face it: Even the frozen pizza you threw in the toaster oven and popped on paper plates is romantic when there are candles. Tell Alexa to play some of the crooners, ask the kids to turn off the light switch, and get ready to make googly eyes at your honey while the kids giggle in the semi-darkness..

Laser Tag

Grab a Groupon for the local fun center and prepare to partner with your date in a battle against the kids. While you’re whispering strategy in a corner, your kids will be trying to take you out. Leave no man (or woman) behind.

Volunteer as a Family

The family that volunteers together doesn’t just stick together. They raise kind, generous kids who give back to their community together. Ask the volunteer coordinator for jobs that the kids can do without you hovering, and you might even score some semi-alone time with your partner doing something that will make you both feel good. (Hey now, you know what we mean, you dirty mind!).

Categories
Food Philosophies Nosh

The Flexitarian Diet: How Dietary Flexibility Boasts Unrivaled Benefits For Your Health (And The World)

Considering all of the compelling evidence on the benefits of reducing meat consumption, it comes as no surprise that the percentage of individuals swearing off animal products is increasing. These days, many popular media platforms are boasting tips and tricks that can make the switch easier.
Despite this trend, some of us may find making the leap from carnivorous consumer to plant enthusiast a bit too drastic—and quite honestly, overwhelming. Well, what if there was an approach carefully crafted for individuals like us that landed somewhere in the middle? The best of both worlds, so to speak?
As it turns out, there is. And it’s called the flexitarian diet.
Flexitarianism is a blending of the words “flexible” and “vegetarianism.” As such, according to a review by public health nutritionist Emma Derbyshire published in Frontiers in Nutrition, someone who follows this diet is “primarily but not strictly vegetarian,” meaning that they may occasionally eat meat or fish. Another name for this cohort is semi-vegetarian, and the two terms are often used interchangeably. The growing trend towards a flexitarian diet is indicative of the increasing number of consumers who have been dubbed “meat-reducers.”
More specifically, individuals following semi-vegetarian diets have been defined as those who limit their meat intake at least three days a week, as opposed to consuming a traditional American diet that includes meat in every meal.

How Does Flexitarianism Compare?

This approach is vastly different from standard vegetarianism and veganism because of the continued inclusion of meat in flexitarians’ diets. According to Derbyshire’s review, the majority of individuals following the flexitarian diet consider the health effects and ethical sides of meat consumption but also view meat an important source of vital micronutrients.
This differs distinctly from the aforementioned diets, in that those who adhere to strict vegetarianism remove all meat, poultry, and fish from their diets. In most cases, these food sources aren’t “allowed.” However, within the realm of vegetarianism, there are several common subcategories that still have room for an individual who chooses to continue consuming either fish (pesco), milk (lacto), eggs (ovo), or both milk and eggs (lacto–ovo).
A vegan, on the other hand, is someone who eliminates all animal and animal-derived products from both their diet and lifestyle. The Vegan Society defines veganism as a way of living that aims to eliminate all forms of animal exploitation and cruelty for any purpose. This approach focuses on purely plant-based nutrition, and its overarching goal is to avoid all animal foods, animal byproducts, and any products tested on animals.
It’s clear that flexitarianism offers an approach that is far less restrictive, and for many, significantly more feasible.

Meet the founder of Flexitarianism

Dawn Jackson Blatner was the powerhouse registered dietician nutritionist who first expanded on the concept of flexitarianism in her cookbook The Flexitarian Diet, which raised the public’s awareness about this approach. She had been vegetarian for over 10 years but occasionally ate meat. She established the diet to simultaneously take advantage of the wide-reaching benefits of a plant-based diet and reduce the shame sometimes associated with being anything less than perfect when it comes to eating habits.
Her philosophy is “Eat more plants, and do the best you can.” Through her cookbook and guided meal plans in The Flexitarian Diet, she celebrates this healthy approach as “an inclusive eating plan.” She’s found that the less restrictive diet allows individuals to introduce far more play into their meals.
At the end of the day, we can all use a little more flexibility in our lives, and one of the best perks of this diet is the stress-free reduction in meat consumption that will allow you to enjoy a full life while also harnessing the expansive health and environmental benefits of eating less meat.

The Health Risks of Eating Meat

No matter what type of consumer you may be (or want to be), the effects of heavy meat consumption are clear. Numerous studies have provided research on the increased risk of mortality, cardiovascular disease, type 2 diabetes, and cancers associated with red meat. In fact, in 2015, the International Agency for Research on Cancer classified red meat as “probably carcinogenic” and processed meat as carcinogenic to humans. The literature review that led to these conclusions evidenced a definitive link between red meat consumption and colon and colorectal cancer specifically.
In regard to overall mortality, one study found a direct relationship between the hazard ratio of mortality and increasing ingestion of red meat. This means that consumption of larger quantities of red meat was correlated directly with significantly higher mortality risks.
When researchers examined mortality from cardiovascular disease in particular, they found an 18 to 21 percent increase in “cardiovascular mortality” associated with increased consumption of red meat.
And, ladies, take note: The risk was higher for the women in this study than for men! For coronary artery disease alone, the average risk jumped to a massive 42 percent when individuals consumed only 1.7 ounces of processed meat per day. Terrifying, right?
Well, there’s hope—and vegetarians are paving the way. According to the review, the risk of death as a result of coronary heart disease is 29 percent lower for vegetarians than it is for those who eat meat. In fact, even the risk of developing cancer is 18 percent lower for those who adhere to a vegetarian diet.

Eating Our Way to a Better World

The effects of meat consumption are far from limited to human health. In efforts to keep up with the typical American diet and growing population, animal agriculture has exponentially increased, and many of us are concerned by the fact that this is at the cost of animal rights and environmental sustainability.
Before diving into the impact meat consumption has on carbon footprints and greenhouse gas emissions (GHG), let’s quickly cover what those are. According to a resource from University of Michigan’s Center for Sustainable Systems, a carbon footprint is the total calculated gas emission caused by an individual, organization, event, or product. These gas emissions have the ability to trap heat in the atmosphere, thus increasing the potential for global warming. Logically, we want to reduce our carbon footprints as much as possible, right?
Well, the production of food accounts for 83 percent of GHG emissions. That’s compared to the lesser 11 percent caused by transportation, despite traffic and car exhaust often getting the worst rap. Meat products have larger carbon footprints than grain or vegetable products, and much of this is due to agricultural practices. To put it into perspective, cattle, sheep, and goats produce 164 million metric tons of emissions per year! Yes, you read that right—hundreds of millions of metric tons. Now, compare this to the estimated 81 million metric tons of emissions accounted for by transportation. Despite the millions of Americans who own cars and spend roughly 45 minutes driving per day, the carbon dioxide emission of our commutes is still only half of the estimated emissions caused by animal agriculture.
Not only are we putting ourselves at risk; we’re jeopardizing our world as well. Again, flexitarians and plant-based foodies are onto something. Of course, eliminating meat and embracing a vegetarian or vegan diet significantly reduces an individual’s carbon footprint, but even changing the type of meat you consume can have a notable impact. Switching from beef to chicken (and kicking those carcinogens goodbye) decreases an individual’s carbon footprint by 882 pounds, and doing so as a semi-vegetarian only furthers this reduction.

Let’s talk Flexitarian Benefits.

In addition to the reduction in serious health concerns, women maintaining a flexitarian diet have been shown to maintain a significantly lower body weight and percentage of body fat compared to their meat-eating counterparts, according to Derbyshire’s review. Research has demonstrated an incremental reduction in these measures as individuals implemented more animal-based dietary restrictions. Accordingly, vegans had the lowest measures of those examined. Much of this is due to the emphasis vegan diets put on on fruits, vegetables, and whole grains, which aren’t considered calorically dense. Many semi-vegetarians find themselves feeling fuller on fewer calories than they’re used to. By pairing this deficit with regular exercise, an individual can more easily kick the extra pounds.
The flexitarian approach also puts a great deal of emphasis on whole-person integration. Individuals following the diet are encouraged to take a look at both their diets and their activity levels, adjusting each as necessary for the best health outcomes. A nutritional perk of semi-vegetarianism is the previously noted concentration on plants and whole food sources, which is similar to the approaches of vegetarianism and veganism.
For flexitarians, consumption of many of the harmful substances in meat is drastically reduced and an influx of body-loving micronutrients can take their place. These micronutrients take the form of an abundance of vitamins, minerals, and fiber in the healthy plant-based foods you can opt for as a flexitarian. Keep in mind, however, that while plant-based foods offer top-tier nutrition, this is not always true for meat alternatives in general. For example, you’ll see a clear difference when looking at the ingredient label on a can of black beans versus a bag of meatless “chicken” strips.
Overall, being conscious when transitioning into a flexitarian diet means you can maintain a far more balanced and sustainable diet with a few simple meat tweaks. For continued health benefits, be sure you don’t neglect your exercise! In regards to proper training, 30 minutes of moderate exercise five days a week is advised, or an individual can sub this with intense exercise for 20 minutes, three times per week. Crossfit WODs, ladies?
Above all else, flexitarianism homes in on one key practice: flexibility. You won’t have to sit out during family get-togethers or worry about enjoying a meal on your weekly date night. You don’t have to give up meat entirely, which can afford you a much-needed sense of freedom in your health choices that you may not get with other approaches.
The goal of this diet is to minimize stress and maximize living, especially when it comes to health and wellness. One of the most alluring factors of flexitarianism is the opportunity it gives individuals to to embrace a new diet—and ultimately a new mode of living—without shutting the door on any possible areas of enjoyment.

What to Eat on the Flexitarian Diet

Blatner identifies three levels within flexitarianism, all of which give individuals structure and guidelines for thinking about their dietary choices, ultimately contributing to overall ease of going flexitarian.
As a beginner, an individual keeps two days completely meatless each week. During this time, estimated weekly meat or poultry consumption would be about 26 ounces.
Someone who identifies as advanced would have three or four  meatless days per week and consume a weekly total of about 18 ounces of meat or poultry.
The third level, expert, calls for five meatless days per week and a weekly total consumption of approximately 9 ounces of meat or poultry.
Naturally, meat consumption, negative health effects, and an individual’s carbon footprint all decrease as they progress into an increasingly flexitarian diet. The one thing that should be avoided altogether is processed red meat due to the serious risks of cancer, cardiovascular disease, and mortality its consumption poses. Friends, that bacon isn’t worth your health and safety.
As Blatner mentions, this diet is all about what’s added! Specifically, there are five food groups whose incorporation is emphasized in a semi-vegetarian diet. These are non-meat protein sources, plants, whole grains, dairy, and spices. Because limited animal sources allowed, flexitarian protein sources consist mainly of tofu, beans, lentils, peas, nuts, seeds, and eggs. With a huge emphasis on plant-based preparations, new fruits and veggies will also find their way into your kitchen. Take a look at these nutrient-dense powerhouses you can consider adding into your diet.

Tofu

Soy gets a bad rap. The truth is, anything in excess is harmful. The same is true of soy, and tofu is essentially a curd made of mashed soybeans. It’s a great plant-based protein alternative, especially when considering its extreme adaptability. When opting for soy, keep your daily consumption below 25 to 30g (which is about three 3-ounce servings) per day to prevent hormonal imbalances, and buy organic, sprouted forms whenever possible.. Tofu also contains antinutrients, which are compounds in plants that reduce the absorption of nutrients in the digestive system. Those specific to tofu are trypsin inhibitors, phytates, and lectins. Sprouting the soybeans, though, considerably reduces these antinutrients and increases soy’s protein content.

Tempeh

A second soy-based product that will likely find its way into your flexitarian diet is tempeh. As with tofu, look for organic brands to keep your soy consumption clean. Instead of being made of mashed soybeans, tempeh offers a less processed alternative and has a wildly different texture from tofu. The whole soybean remains intact, and fermenting the ingredients helps maintain its cake-like shape. As an added bonus, this fermentation also helps reduce the aforementioned antinutrients. Whereas tofu absorbs the flavor of whatever it’s cooked with, tempeh tends to maintain a noticeably nutty flavor.

Lentils

Lentils are another common staple of  vegetarian and vegan diets, with a nearly 1:2 protein-to-carbohydrate ratio. Similar to quinoa, lentils’ high levels of soluble fiber help regulate cholesterol and blood sugar levels. The soluble fiber in lentils has also been shown to help with irritable bowel syndrome. You can think of lentils’ slow breakdown as an increase in slow-burning energy, which is always a plus in our busy lives. They’re perfect mixed into curry and pasta dishes. Combining them with stewed tomatoes and herbs makes a tasty bolognese.

Quinoa

Quinoa is the holy grail of whole grains. It’s one of the most protein-rich plant-based foods. It has all nine essential amino acids, making it a complete protein as well. It has almost twice the amount of fiber as most other grains, which, like lentils, helps lower cholesterol and blood sugar levels. It’s also high in iron, lysine, magnesium, riboflavin, and manganese—all of which you can serve up in one of the tiniest grains! Quinoa is insanely versatile; it’s a great ingredient to mix into both sweet and savory bowls to satisfy your changing cravings.

Steps to Becoming a Flexitarian

So, you have the background, the details, and the drive. Now where do you begin?

  • Start with a kitchen overhaul!

Beginning your journey into flexitarianism will take some planning and prep work, but you’ll quickly experience the sense of ease Blatner boasts about. Take a look at your typical meal plan and start to strategize.

  • Reducing Meat Consumption

Breakfast is the most common meal to go meatless, so perhaps you can move onto lunch as well. Then, when looking at the week in a glance, choose two full days that will be entirely plant-based. Bring on the veggies! Making weekdays meatless may be a bit easier at first, so you’re not tempted to stray during girls’ night out for apps and karaoke.

  • Find some Fun, Flexitarian Recipes

Make a list of new items you have to pick up from the store, and limit the amount of meat you buy. One key to success for any dieter: Don’t keep anything tempting in the house! Why maintain a fridge that’s overstocked with animal protein? Instead, opt for calculating how many total ounces you’ll need for the week and only purchase that amount. When it comes to meaty items, look for grass-fed, organic, and (if possible) local options—all of which will continue to reduce your carbon footprint and amount of pesticides you could be ingesting. Choose mainly white meat, such as poultry or fish, over red meat for additional benefits.

  • Mixing it up with Meat-Free Substitutes

For all of your meat-free meals, mix up your subs to keep the variety alive. Tofu and tempeh are two of the most common alternatives, with seitan and jackfruit following close behind. Pair them with beans, lentils, and healthy fats for hearty, well-balanced meals. Need a few ideas? Look no further!
Check out these creative chefs and deliciously vegetarian recipes:
Coconut Curry Vegan Ramen
Pesto Green Eggs and Avocado Toast
Vegan Chili Bowls

Categories
Motherhood

7 Food Mistakes That Parents Make Without Realizing It

A few months ago, right around the time my youngest child turned 6 months old, I suddenly became very aware that I had let some things slide in our home. The worst, perhaps, was that I had quit paying close attention to what my kids were eating and drinking.

I guess that during my hardest pregnancy to date, while I was living life in survival mode, I stopped caring about my kids’ eating habits. Honestly, the nine months of pregnancy and first several months of having another newborn were a complete blur. It took time for me to notice my older kids were eating sugary cereal most mornings for breakfast and living on boxed mac and cheese during the day.

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Even though I didn’t feel ashamed of those choices—I knew I was doing what I needed to do to make a very hard pregnancy survivable—I didn’t want to keep ignoring my kids’ needs for nutritious foods. Once I adjusted to life as a mom of three, I was ready to start prioritizing healthy living again.

It has proven harder than I expected. Several months in, I still feel like I’m starting from square one, reteaching my kids to eat fruits, veggies, and unprocessed foods. Easing kids into a lifestyle of eating whole foods and avoiding sugary foods isn’t easy, but I’m learning it can be made easier by avoiding these common food-related mistakes that many parents make.

1. Clean Plates

Did your parents require you to clean your plate before you could clear the table? You’re definitely not alone. This mealtime rule was fairly common at the dinner table two decades ago.

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“There are starving children in Africa,” your parents may have told you as you squirmed and whined over finishing the food on your plate. They probably meant well, but this is one parenting practice that needs to be eliminated, pronto!

As kids’ nutrition specialist Erin Akey explains, “the portions we eat in this country are usually far bigger than needed to nourish the body. When we start kids off from birth expecting them to clean their plates, we are setting them up for a lifetime of overeating in many cases. We need to be teaching kids from a young age to listen to the signals for fullness from the brain.”

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In some families, the practice of requiring children to clean their plate may well have origins in a life poverty and scarcity, according to Akey. In fact, this practice may have begun with grandparents who then passed it down to the next generation.

Of course, allowing your child to signal when they are full shouldn’t mean they are snacking shortly after mealtime.

“Once they realize full means full and not ‘I’m full of dinner but I can have ice cream,’ they will be better able to listen to their bodies,” says Akey.

2. Questioning Their Cues

In general, questioning a child who claims to be hungry or full isn’t a great move, according to Bridget Murphy, registered dietitian at the Child Study Center, part of Hassenfeld Children’s Hospital at NYU Langone.

“Children are very good at moderating their personal hunger cues. They are in tune to the inner workings of their stomach and metabolism,” she explains.

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Instead of pushing a child to eat or discouraging them from eating a second helping, Murphy recommends that parents adopt a principle known as Ellyn Satter’s Division of Responsibility in Feeding. In short, this line of thinking says that parents get to decide when and what a child eats, but the child is in charge of whether they eat something and how much of it they eat.

Parents who follow this practice can then gently remind their child of the previous consequences of deciding not to eat dinner, helping them recall just how hungry they were the night before, says Murphy.

3. Forbidden Fruit

One mistake many parents make is controlling their child’s consumption of “good” and “bad” foods at mealtime. This is a complicated subject, and it certainly isn’t black and white. Avoiding restricting your child’s consumption of certain foods isn’t about letting them eating whatever and whenever they want.

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Research suggests that forbidden foods have a unique effect on children. When children are presented with “treats,” but their consumption of those treats is restricted, they are actually more likely to struggle with s
elf-regulation in the future, according to a study published in the journal Appetite.

When parents regularly restrict their child’s eating, they are actually at a higher risk for overeating and weight gain in the future.

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So this means parents should just throw caution to the wind, then? Not so fast. The fact of the matter is that kids need their parents to help them regulate their sugar consumption, but not through restriction. Instead, highly processed and sugary foods should be kept out of the home altogether, according to Akey.

It’s one of those “out of sight, out of mind,” things. It is simply better to get rid of the cookie jar than merely keep it out of reach.

If the parents are not buying it then there’s no need to restrict it.

“If the parents are not buying it then there’s no need to restrict it. For example with my kids we just never kept [treats] in the house and therefore when they were at a birthday party or we were in Disney World it really was a once-in-a-while treat,” she explains.

4. Kid-Friendly Cooking

Making dinner as kid friendly as possible might seem like the easiest way to get your kid to eat, but it is also a big mistake, according to Akey.

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“The trend in America to make everything ‘kid-friendly’ … has grown over the last 30 to 40 years largely due to the marketing of highly processed convenience foods. This is not a good idea at all,” she says.

Parents who make a separate kid-friendly meal are sending the subtle message that what Mom and Dad are eating doesn’t taste good, according to Akey. Plus, those kid-friendly foods probably aren’t all that good for them.

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Kids don’t inherently dislike different foods. Exposing children to new flavors—especially nutritious options—is the best way to help them develop varied and healthy tastes.

5. Short-Order Cook

It might surprise you to find out that one of the biggest food mistakes you can make as a parent is cooking for your kids. Okay, I’m not suggesting you start ordering takeout each night, I’m simply saying you shouldn’t become a short-order cook.

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Instead, your children should be just as involved as you are in the planning, shopping, and cooking of family meals. This is one strategy that nutritionists recommend time and time again. Including children in the process is one of the best ways to get them to try new, healthy foods.

“When kids participate and help choose which veggies to have and help to wash and prepare them, they actually love vegetables … letting them help prepare the new veggie you are introducing will make the process a lot easier. Google whatever veggie you want and let them hear a story about that food and watch and see how much easier it is to get them to try it at dinner,” advises Akey.

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Research has shown that this is one habit parents shouldn’t avoid; helping in the kitchen is associated with an increased preference for vegetables when compared to children who do not help out with dinner prep, according to research published in the journal Public Health Nutrition.

6. Role Modeling

If you’re a parent, you probably already know that children seem to learn more by seeing than by being told what to do. We’re the people they watch every day, and we can be good or bad role models when it comes to our eating habits.

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Of course, children don’t need perfect parents. Instead, they need to see you practicing a balanced approach to how you eat and how you talk about food, according to Laura Morton, a regis
tered dietitian who specializes in nutrition for mothers and babies.

“It’s important to me to convey a positive relationship with food and avoid speaking negatively about my appetite, food choices, or body size. Parents model the eating habits their kids will acquire. Healthy eating habits start with us,” she says.

7. Giving up

Raising your kids to be healthy eaters who are good at self-regulation of their hunger isn’t easy, but the biggest mistake parents can make is giving up altogether. If you don’t feel like things are going well at first, don’t be discouraged.

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“If a kid rejects roasted sweet potatoes one night for dinner, as parents we tend to think ‘my kid doesn’t like sweet potatoes.’ But as we’ve heard before, it takes repeated exposure to new foods before the ultimate decision of acceptance,” says Morton.

Instead of giving up, parents should try to look at the big picture, according to Murphy, who encourages parents to see beyond one failed meal or snack.

Pick your battles and weigh the costs and benefits.

“If it doesn’t go perfectly, move on to the next. Food choices are often a matter of bad, better, and best. If we can stay with the better choices, it’s okay that they’re not always ‘the best.’ Pick your battles and weigh the costs and benefits,” she says.