Month: December 2017

Categories
Conscious Beauty Lifestyle

According To Dermatologists, These Are The Best Face Washes For Every Skin Type

We live in a wonderful time for skincare. In the ‘50s, American women relied on mere bar soap and cold cream to keep their faces clean. Today, there’s a never-ending list of facial cleansers to choose from. From gels, creams, and cleansers to powders, clays, and bars, the products available to us include dramatically different ingredients, and all their manufacturers make pretty big claims. So of these many options, which is the best face wash?
To navigate this maze of facial products, we turned to the experts to get the DL on the best face wash for every skin type. 
So, if you’ve been dying to know which ingredients help dry skin, we’ve got the answer. If you’re worried about an oily complexion or acne breakouts, we’ve got doctor-approved products to help you out. Even if you just want the simplest method to clean your face, we’ve got all-natural products to suit your skin.
Find out the dermatologists’ top suggestions for every skin type, and soon you’ll be out of the skincare maze enjoying the best face wash ever.

Best Face Wash for Dry Skin

CeraVe Hydrating Facial Cleanser

Multiple dermatologists recommend CeraVe Hydrating Cleanser for dry skin. Margarita Lolis, MD, says, “The ingredients are simple and all serve to attract water and keep it within the skin.”
She adds that people with dry skin should look carefully at the ingredients in their cleanser. You want to add moisture, so look for things like glycerin, cholesterol, and petrolatum. Glycerin is a fat-based ingredient that softens skin, while cholesterol and petrolatum help the skin absorb moisture. If your face is irritated, find a cream with potassium phosphate, a soothing agent.
CeraVe has all these ingredients plus a healthy dose of purified water for extra moisture, so it does an excellent job of cleaning the skin without drying it out. Though the brand may not be fancy, it’s fairly easy to find, often costs less than $10, and keeps your skin beautifully hydrated.

Best All-Natural Face Wash For Dry Skin

Beauty Aura 100% Pure Grapeseed Oil

Not everyone wants to use synthetic ingredients like potassium phosphate on their skin. While those chemical-sounding compounds aren’t harmful, we totally understand if you’d rather take a simpler, more natural approach.
It turns out that there’s an incredibly good face wash for dry skin that you might have in your kitchen. Lolis recommends 100 percent grapeseed oil. If washing your face with oil sounds counterproductive, it’s actually a great way to keep your skin moisturized. “Grapeseed oil is fantastic,” says Lolis. “It’s a lighter oil that is absorbed into the skin and won’t clog pores.”
You won’t need to worry about sudden breakouts after using the oil. It’s light enough to carry the dirt away and wash away clean. When using oil to clean your face, start with a small amount. A little goes a long way!
When choosing a grapeseed oil, make sure you get one that’s completely pure. Oils of all types often get mixed with cheaper oils to bring the price down. For example, Forbes reported that 80 percent of olive oil isn’t really the high-quality, extra virgin oil it claims to be! To avoid slathering mystery oil on your skin, invest in a product like Beauty Aura’s 100% Grapeseed Oil. It’s completely pure, cold pressed, and made in the U.S.

Best Face Wash For Oily Skin

SkinCeuticals LHA Cleansing Gel

For oily skin, Jennifer T. Haley, MD, FAAD, recommends finding a wash that contains salicylic acid. The acid helps clear up oily skin and reduce inflammation around breakouts. Her top choice is SkinCeuticals LHA Cleansing Gel. It doesn’t have any irritating fragrances and contains salicylic and glycolic acid to clean your pores and gently clear away excess oil.
Reviewers rave that the gel prevents breakouts and keeps their skin incredibly clear. The only downside is the cleanser is a bit of a financial investment. But if you have very oily skin that’s prone to breakouts and room to splurge, the SkinCeuticals gel is well worth it.

Best Affordable Face Wash For Oily Skin

Herbivore Bamboo Charcoal Cleansing Bar Soap

If you don’t have $50 around for face wash, we totally get it. Instead, you could try this affordable, natural alternative. Rhonda Klein, MD, MPH, suggests Herbivore Bamboo Charcoal Cleansing Bar Soap for oily skin.
The bar is made from all-natural ingredients like activated bamboo charcoal, tea tree oil, and bergamot essential oil. The bamboo charcoal lifts away dirt and sucks up excess oils on the skin. Tea tree oil is naturally antimicrobial, so it fights infections that can cause acne and other blemishes. After everything is clean, the bergamot oil comes in to balance the amount of oils on the skin, leaving your face perfectly moisturized.
The best part is that one bar costs less than $15. And this isn’t like regular soap—the bamboo charcoal bar will last you quite a long time and definitely give you your money’s worth.

Best Face Wash For Aging Skin

PCA Skin Facial Wash and Glytone Mild Cream Cleanser

All the dermatologists we consulted agreed that the best face wash for aging skin has to include either lactic or glycolic acid.
“This will help remove ‘dead layers’ of adherent skin cells to allow for improved penetration of moisturizer,” says Haley. She prefers the PCA Skin Facial Wash because the lactic acid gently removes dirt and dead skin but allows your skin to maintain its pH balance.
Alan J. Parks, MD, prefers the Glytone Mild Cream Cleanser. “This cleanser utilizes glycolic acid for exfoliation and helps even out the skin tone and reduce the signs of aging. This particular face wash is creamy, so it’s great for dry skin.”
Though glycolic acid is good for oily and dry skin, it’s a little more harsh than lactic acid. It’s still perfectly safe to use, but if you’re concerned about aging and have sensitive skin, you may want to go with a lactic acid variety.

Easiest Face Wash

Simple Micellar Cleansing Water

Some people love to have a whole routine when it comes to cleansing their face at night. Others just want to wash off the dirt and get to bed as quickly as possible. If you want the fastest, easiest face wash, you have to go with micellar water.
Maral K. Skelsey, MD, loves micellar water for its cleansing and hydrating qualities. Plus, it works so fast! You just pour some onto a cotton ball, rub it all over your face, and that’s it. You don’t even have to rinse. It’s tough enough to take off dirt, grease, and eye makeup.
So, what are these “micelles” that make the water so magical? Skelsey says, “Micelles are clusters of molecules whose center is attracted to oil while the outside attracts water. When you put micellar water on a cotton pad, the water-loving side of the micelles are drawn to the cotton. The oil and dirt on the skin is lifted off by the other end of the micelle.”
Basically, it’s water that can selectively remove dirt. Regular water can’t make that happen.
Now, soap does remove dirt in a way similar to micelles, but it also leaves a drying residue that can be terrible for your skin. Micellar water leaves no residue. In fact, you can let it sit and absorb into your skin for an extra moisturizing effect.

Best Face Wash For Acne

Replenix Acne Solutions Wash  

For recurring acne, Klein suggests using a wash with benzoyl peroxide. She prefers Replenix Acne Solutions Wash since it contains a hefty 10 percent dose of benzoyl peroxide. The Replenix reviews on Amazon are incredible with over 1,200 satisfied face-washers singing its praises.
It works because benzoyl peroxide kills the bacteria that causes acne. Now, you may need to use this wash for a few weeks to see results, but once the acne is gone, it stays away! Some solutions with peroxide are drying, but the Replenix wash is specially formulated to keep your skin hydrated.

Best Natural Face Wash For Acne

Mother Dirt Cleanser

Now, benzoyl peroxide does sound pretty harsh, so we get it if you’d rather take a more natural approach to your acne issues. You might want to try this new approach to face wash—Mother Dirt. This cleanser is completely natural and full of plant-based ingredients all put together to keep your skin clean. But what makes it different is its approach to bacteria.
Though some bacteria can cause acne, your face is also home to good bacteria that keep your skin healthy and protected. Most washes kill off all the bacteria, leaving you without the good stuff. Mother Dirt is designed to get off all the dirt and oil, but leave your skin’s good bacteria unharmed.
The wash is hypoallergenic, gentle, and works well on sensitive skin. If you have acne and are tired of using potentially drying acids, Mother Dirt might be the face wash of your dreams.

Best Face Wash For Sensitive Skin

La-Roche Posay Toleriane Dermo-Cleanser

When you have really sensitive skin, a good face wash is nearly impossible to find. Everything is either too harsh and irritating or doesn’t leave your skin feeling clean! Thankfully, Klein recommends La-Roche Posay Toleriane Dermo-Cleanser. It’s a mouthful, but it works wonders!
Though the solution is incredibly gentle, it’s tough enough to remove dirt, oil, and even waterproof makeup. The glycerin in the wash gives it extra hydrating power and the thermal spring water feels soothing on the skin.
Anything I’ve ever tried by La-Roche Posay has been amazing, so between that brand and a dermatologist recommendation, this wash is a definite winner.

Best Travel Face Wash

Honest Beauty Refreshingly Clean Powder Cleanser

How many times have you gone on vacation and realized you didn’t bring a face wash? If you’re me, it’s every single time. Even if you do remember, it’s always a pain to pour your solution into those three-ounce travel bottles. Instead of going through that hassle, you can use Honest Beauty’s individually wrapped powder cleanser.  
Klein identifies this powder cleanser as an “essential.” Made from aspen bark, this cleanser is great for cleaning away excess oil without drying the skin. Just open your packet of cleanser, pour it in your hand, and add a little water. Rub your hands together until you get a foamy lather, then wash your face like normal.
This face wash is not only great for a deep clean while you’re traveling, but it also feels a little like a magic trick. Just add water and ta da! The tiny packet turns into an amazing face wash.

Best Face Wash For Irritated Skin

A-Derma Oat Milk Soothing Foam Gel  

Whether your skin is generally on the sensitive side or gets irritated during certain seasons, Sonam Yadav, MBBS, who runs New Dehli’s Juverne dermatology clinic, recommends A-Derma Oat Milk Soothing Foam Gel. “It has soothing oat extracts and also works fabulously for patients on isotretinoin and other drying acne medication[s].”
It contains Rhealba Oat Milk, which is used for its soothing and protective qualities. If you’re suffering from irritation, this wash will help you heal without causing extra aggravation. Plus, it’s paraben free and leaves your skin feeling soothed and soft.

Best Facial Cleansing Brush

Philips PureRadiance Cleansing System  

Though Haley has her preferred face washes, she says “I always recommend using an ultrasonic, gentle cleansing brush with a cleanser for two full minutes to enhance exfoliation and improve penetration of active ingredients.”  Haley insists that the brush is the real key to the best skin tone possible.
The Philips PureRadiance Cleansing System uses a brush that rotates and vibrates to get to your skin at every angle. The company claims that it’s ten times more effective than cleaning by hand, yet gentle enough that it doesn’t damage the skin. It even comes with a one minute timer (be sure to run it twice if you’re committed to following Haley’s advice) so you don’t shortchange your face wash.
If you have extremely sensitive skin, this may not be the best option, but for all other skin types, a cleansing brush is the best way to get some deep exfoliation without harming your skin. Pair it with one of the face washes above and your face will be cleaner and smoother than ever.
Of course, if you have your own favorite face wash, there’s no need to switch it up. But if you’re in the market for something new that actually works, follow the advice of the experts. These dermatologists’ entire lives are devoted to skincare, so if they recommend a product, you know it’s legit.

Categories
In the Kitchen Nosh

5 (Nearly) Sugar-Free Desserts That Will Delight Your Taste Buds

Although most of us intend to follow a healthy diet, sugary foods take up a large portion of what the average American eats and drinks. In 1970 Americans consumed 123 pounds of sugar per year, whereas current statistics show that the average American consumes 152 pounds of sugar per year (or nearly three pounds per week!)
As delicious as sugar is, its overwhelming presence in the average American diet has contributed to a startling rise in diabetes across the country. Fortunately, it’s entirely possible to enjoy the taste of sweet desserts without having to rely on sugar, honey, maple syrup, or other added sweeteners.
We’ve got plenty of sugar-free dessert options that don’t skimp on taste—and we also have tips for following a sugar-free or low-sugar diet.

How much sugar is too much sugar?

According to the American Heart Association, adult women should aim to consume no more than 6 teaspoons of added sugar per day. Despite this recommendation, many average Americans consume at least 19.5 teaspoons a day, which is more than three times the recommended daily intake. Although this number may seem particularly high, consider the fact that the average 12 ounce can of soda contains over 10 teaspoons of sugar.

What counts as sugar?

It’s important to note that the term “sugar” doesn’t simply mean white granulated sugar. Jodi Robinson, a registered dietitian who specializes in low-sugar and diabetic-friendly diets, explains that: “‘Sugar’ is inclusive of white sugar, brown, cane, honey, maple syrup, molasses, agave, etc. There are many forms of added sugars and many claims that some are better than others because they are ‘natural’ (the one I often hear the most is honey), and the truth is that they are all essentially the same to the body. So don’t be lured into believing otherwise!”
Unfortunately, although some sugars may seem better for you than others, sugar is sugar and your body has no real way of telling the difference.

Who benefits from a low-sugar or sugar-free diet?

Cutting your daily sugar intake is largely beneficial to anyone looking to improve their health in any capacity. Individuals who have diabetes (both types 1 and 2), who experience high blood sugar, or who take certain medications (such as antipsychotics) all may benefit from a low-sugar diet.
Robinson explains that a low-sugar diet doesn’t have to mean a lifetime of limitations and deprivation. In fact, it can encourage creativity within your existing diet: “Watching your sugar intake isn’t a life sentence of boring food. It’s an opportunity to explore and experiment with new and exciting healthy alternatives! Everyone, no matter their health status, is better off watching their intake of added sugars, so think of it as an opportunity to learn about new nutritious and delicious alternatives that will help your health and the health of your loved ones that you share meals with.”

How to Add Sweetness Without Adding Sugar

There are a multitude of ways in which you can create sweet desserts without heaping on the sugar. For example, registered dietitian Anjali Shah likes to make good use of ingredients that are naturally sweet without any added sugar.
She says: “I use a lot of dates, bananas, pears, and applesauce when I’m making no-sugar treats. Additionally, some nuts like cashews or hazelnuts are naturally sweet, and cocoa powder is a great way to make something taste chocolatey without adding sugar. All of these ingredients are really nutritious but are also very sweet!”
It’s easy to keep a supply of jarred applesauce, frozen bananas, and dried dates if you have an interest in desserts without added sweeteners.

A Quick Note About Artificial Sweeteners

There are many sugar-free dessert recipes that rely on the use of aspartame, Splenda, stevia, and alcohol-based sweeteners such as xylitol and maltitol. Although many people have no trouble digesting these chemicals, there are others who find that they can have unwanted effects. Some people find that aspartame can cause headaches, and others find that Splenda and stevia have an unpleasant aftertaste.
Alcohol-based sweeteners such as xylitol and maltitol can be disastrous to your digestive system, potentially causing diarrhea and uncomfortable gas. Although artificial sweeteners can improve the flavor of sugar-free desserts, it’s important to exercise caution when first using them as the main source of sweetness.

Sugar-Free Desserts for When You’re Craving Something Sweet

These desserts offer plenty of sweetness without any added sugar, and most of them can be brought to school or work for a healthy and satisfying snack between meals.

Sugar-Free Date Squares

The sweet butterscotch flavor of Medjool dates is a natural pick for this sugar-free dessert. A combination of orange and lemon juice boosts the natural sweetness of the dates. Serve these classic date squares as an accompaniment to coffee or tea.
Filling

  • 1 lb pitted Medjool dates
  • Juice of 1 large orange
  • Juice of 1 lemon
  • 1 Tbsp. lemon zest
  • 2 Tbsp. unsalted butter
  • 2 tsp. vanilla extract
  • ½ tsp. baking soda
  • Generous pinch of kosher or sea salt

Bottom and Topping

  • 1¾ cups all-purpose flour
  • 2 cups rolled oats
  • Generous pinch of kosher or sea salt
  • ¾ cups Splenda
  • ¾ cup unsalted butter, room temperature

Special equipment: food processor, parchment paper, 9”x13” baking pan
Method

  1. Preheat oven to 375° F.
  2. Blitz together the Medjool dates, citrus juice and zest, butter, vanilla, and baking soda in the food processor until smooth, scraping down the sides with a spatula when necessary.
  3. In a large bowl, mix together the flour, oats, salt, and Splenda. Using your hands, cut in the butter until the mixture resembles loose gravel.
  4. Using your fingertips, press half of the flour mixture into a parchment-lined 9”x13” baking pan. Carefully spread the Medjool date mixture on top of the crust. Sprinkle the last half of the flour mixture on top to cover.
  5. Bake for 30 minutes or until the topping turns a light brown color.

Greek Frozen Yogurt

Although low-sugar frozen commercial frozen yogurt exists, it often contains alcohol-based sweeteners that may upset sensitive stomachs. This healthy option makes use of the natural sweetness of frozen bananas and the smooth texture of sugar-free vanilla Greek yogurt to produce delicious frozen yogurt that can be customized for every taste.

  • ½ cup sugar-free vanilla Greek yogurt
  • 2 frozen bananas, cut into ½ inch pieces
  • 1½ cups frozen fruit (raspberries, blueberries, strawberries, peaches, and mangos all work well)
  • 1 tsp. vanilla

Special equipment: food processor, lidded container
Method

  1. Add the vanilla Greek yogurt, sliced frozen bananas, frozen fruit, and vanilla to a food processor.
  2. Blend all of the ingredients for several minutes until completely smooth, scraping the sides with a spatula every 30 seconds. Depending on your food processor, this may take several minutes.
  3. Transfer the yogurt to a lidded container and freeze for at least two hours.
  4. Scrape the frozen yogurt back into the food processor and blend once more for two minutes.
  5. Transfer back to the lidded container and freeze for at least one more hour. Serve the frozen yogurt alone or with extra fruit.

Apple Crisp

Apple crisp is a great sugar-free dessert option because of the natural sweetness of the apples. Adding finely chopped Medjool dates to the topping gives this tasty dessert a hint of caramel flavor, and a small amount of stevia will go unnoticed in the topping. Serve this apple crisp warm with a dollop of sugar-free vanilla yogurt and a dash of cinnamon.

  • 6 apples, peeled, cored, and thinly sliced (a mix of Honeycrisp, Braeburn, and tart Granny Smith apples is an ideal combination)
  • 2 Tbsp. cornstarch
  • Juice of 1 lemon
  • 1 Tbsp. lemon zest
  • ¾ cup all-purpose flour
  • 1 cup rolled oats
  • 1 tsp. cinnamon
  • ½ tsp. dried nutmeg (or a generous grating of fresh nutmeg)
  • ¼ tsp. ground cloves
  • ¼ tsp. dried ginger
  • Generous pinch kosher or sea salt
  • 1 Tbsp. powdered stevia
  • ¼ cup unsalted butter, cubed + 1 Tbsp. for greasing the baking dish

Special equipment: paring knife (for preparing the apples), 9”x13” baking dish
Method

  1. Preheat the oven to 350° F.
  2. In a large bowl toss together the sliced apples, cornstarch, lemon juice, and lemon zest until the apples are evenly coated.
  3. In another bowl combine the all-purpose flour, oats, spices, salt, and stevia. Using your hands, rub the butter into pea-sized pieces in the flour and oat mixture.
  4. Grease a 9”x13” baking pan with the remaining tablespoon of butter. Add the apple mixture and spread the oat topping evenly across to cover the whole pan.
  5. Bake the apple crisp for 35 to 40 minutes or until the topping is browned and the apples are fork tender.

Black Bean Brownies

No one will ever guess that these rich brownies contain black beans as a secret ingredient! Black beans add plenty of fiber and an authentic fudgey texture that will satisfy any chocolate cravings you might have.
Best of all? These can be made entirely in the food processor, which means less time washing dishes for you!

  • 1 15-oz can of black beans, drained and thoroughly rinsed
  • ¾ cup unsweetened cocoa powder
  • 2 large eggs at room temperature
  • 3 Tbsp. melted butter, unsalted
  • Pinch kosher or sea salt
  • 2 tsp. vanilla
  • ¼ cup Splenda
  • ¼ cup unsweetened applesauce
  • 1½ tsp. baking powder
  • Toppings of your choice (shredded coconut, chopped nuts, seeds, or chopped dried fruit)

Special equipment: food processor, 8”x8” baking pan, parchment paper
Method

  1. Preheat the oven to 350° F.
  2. Add all of the ingredients except for the toppings to the food processor. Blitz until completely smooth, scraping down the sides with a spatula as needed. Note: It could take a couple of minutes for the mixture to completely emulsify.
  3. Line an 8”x8” baking pan with parchment paper and pour in the black bean brownie mixture. Sprinkle with the toppings of your choice.
  4. Bake for 35 to 40 minutes, checking the brownies often toward the end to make sure that they aren’t browning too quickly. If they are, loosely tent a sheet of aluminum foil over the pan.
  5. The brownies are done when they begin to pull away from the sides. They will be quite moist when removed from the oven.
  6. Enjoy your brownies immediately or store in a lidded container or tin for several days at room temperature.

Coconut Banana Chia Pudding

This is a great recipe for using up super-ripe bananas that are completely brown on the outside or any frozen bananas you might have kicking around in your freezer. You can use regular dairy milk or unsweetened almond milk (or a combination) in place of the coconut milk.
Running the pudding through a food processor gives this sugar-free dessert an ultra-creamy texture.

  • ½ cup chia seeds
  • 2½ cups unsweetened coconut milk
  • 3 very ripe bananas
  • 1 tsp. vanilla
  • 1 Tbsp. cocoa powder
  • Pinch kosher or sea salt
  • Toppings of your choice (shredded coconut, fresh fruit, or carob chips)

Special equipment: food processor or high-powered blender
Method

  1. Grind the chia seeds in a food processor or high-powered blender until they become a fine powder.
  2. With the motor still running, add the coconut milk, bananas, vanilla, cocoa powder, and a pinch of salt. Blend until completely smooth, scraping down the sides with a spatula occasionally.
  3. Transfer the chia pudding to a container and refrigerate for at least an hour to let the pudding set.
  4. Serve with the sugar-free toppings of your choice.

Low(er)-Sugar Granola Bars

Store-bought granola bars often contain ridiculously high amounts of sugar, making them off-limits for anyone looking to curb their sugar intake. Making your own lower-sugar granola bars is simple and gives you the opportunity to customize these favorite snack treats however you’d like. Looking to lower your sugar intake but wary of going totally sugar free? These low(er) sugar granola bars have you covered.
(Basic bar recipes based on Bless This Mess)

  • 2½ cups rolled oats
  • ½ cup nuts (or seeds), chopped
  • ¼ cup honey or maple syrup
  • ¼ cup melted butter or coconut oil
  • ¼ cup brown sugar
  • 1 tsp. vanilla extract
  • Generous pinch kosher or sea salt
  • 1 cup of additional mix-ins (chopped dried fruit, shredded coconut, extra nuts, or seeds)

Special equipment: 9”x9” baking pan, baking sheet, small saucepan, parchment paper
Method

  1. Preheat oven to 350° F.
  2. Line a 9”x9” baking pan with parchment paper.
  3. Spread the oats and nuts evenly on a baking sheet and toast for 8 to 10 minutes, stirring frequently to prevent burning.
  4. Stir together the honey, butter or coconut oil, brown sugar, vanilla extract, and salt in a small saucepan over low heat.
  5. In a large bowl, combine the butter and honey mixture with the toasted nuts and oats. Stir in your choice of mix-ins.
  6. Press the mixture into a 9”x9” pan with your fingertips and chill for at least half an hour.
  7. Use the parchment paper to lift the bars onto a cutting board and cut into bar-sized pieces.
  8. Sliced granola bars can be stored in the fridge wrapped in parchment paper for several days or they can be wrapped up and stored in the freezer for several months.

Look for balance when making sugar-free desserts.

Instead of feeling limited by sugar-free desserts, think of including sugar-free or lower sugar desserts in your eating plan as an excuse to get creative in the kitchen. Shah encourages us to: “Take an ‘inventory’ of all the sugary things you might eat on a daily basis. And try to replace one of those things each week with something less sugary. For example—if you normally drink soda, try replacing your soda with sparkling water mixed with just a splash of fruit juice or lemon/lime. If you love chocolate, try switching to dark chocolate that has greater than 72 percent cocoa. Or if you snack on sugary things, try replacing those snacks with fresh fruit, which is naturally sweet and good for you! All of these changes are small but can make a big difference in your health and well-being!”
Small steps are crucial but will ultimately lead to a wealth of dessert options you previously hadn’t thought possible!

Categories
Fitness Advice x Motivation Sweat

The Ultimate Survival Guide For Joining The Gym In January

It’s January 1, and you’ve crafted this year’s list of resolutions—or shall we say intentions—and gleaming as a top priority is healthy movement. After a few meticulous discussions with your galpals and partner about the best local gyms, you’ve discovered “the one.”
We all know a little group effort can offer a boost of morale and inspiration to stick to your goal of three sweaty hours per week. Everything seems to be coming together seamlessly in your favor except for one minor detail: How in the world do you dive into the hustle and bustle of New Year’s gymgoers?
Trust us, you aren’t alone. Innumerable women struggle with the same overwhelming thought when they embark on a fresh fitness journey. A new gym can be intimidating enough without the enormous crowds that January tends to bring.
But it doesn’t have to be—we’re here to help you find your groove.

Prepare for the “resolutioners.”

Every year, gym traffic tends to increase 40 percent during December and January. Whether the goal is to lose a few pesky pounds, increase strength and mobility, or simply offset the health risks discussed during a recent doctor’s visit, there is an inevitable upswing in memberships for those who are ready to kick-start their progress in the new year.
As intimidating as it may seem to walk through the doors for the first time, we encourage you to keep a few things in mind.
The crowds will die down. The Washington Post notes that despite the dramatic influx, attendance typically drops after a few short weeks. If you find the initial crowds intolerable, now is a great time to take advantage of the mantra “this too shall pass.” Repeat it a few times under your breath as you move from one piece of equipment to the next. As soon as you consciously wrap your mind around this temporary norm, you’ll be ready to hit the ground running.
During the first week, take notice of when the gym seems to be busiest. If you’re trying to steer clear of the masses, a good rule of thumb is to avoid the after-work rush. Gym traffic tends to pick up speed by 5 p.m. and continue during the ensuing hours. If this is the case at your chosen gym, perhaps consider swinging in for an early morning workout or lunch hour sweat sesh. Play around with your schedule until you find a block of time that best suits your needs.
Something important to remember is that your fellow gym attendees are also striving for improvement. Regardless of the specifics, you and your new peers are working toward a common goal. Find comfort in knowing that every single member, new and experienced, is actively immersing themselves in the pursuit of bettering themselves.
When you appreciate the collective effort, you’re also less inclined to lose your patience with a fellow member who is quite possibly in the same shoes. With this, also try to allow yourself to let go of any urges to compare your journey to someone else’s or to shy away from the public eye.
Rest assured, steady progress toward your personal goals doesn’t need to be hampered as a result of the crowds. There are plenty of ways to get in a killer workout and minimize the amount of time spent moseying through aisles of idle bodies, waiting to complete the next exercise on your “Why Every Woman Belongs In The Weight Room” list.
Know what pieces of equipment you will need beforehand and tailor your workout to what’s available. If you skip from Exercise 1 to Exercise 3 before circling back to the previously occupied Exercise 2, that’s entirely acceptable. If the required piece of equipment seems to be perpetually off limits, simply find an alternative exercise that targets the same muscle groups. The exercise database on Bodybuilding.com is one of our favorite resources.
As a last resort, ditch the original objective and opt for your backup plan if it seems as though every single person has walked in the gym with the same muscle group in mind. We’ll discuss options for this below!

Mastering Gym Etiquette

Perhaps you’ve heard your friends or co-workers complain when someone blatantly disrespects a few of the gym’s unspoken rules. So let’s shed some light on what you can expect to encounter. The truth is, respecting proper gym etiquette takes nothing more than practicing common sense and courtesy.
Keep your phone tucked away during your workout. This respects others’ time while also helping you focus on an intense training session. Remember, the gym is a sharing community. We can guarantee that someone is waiting to hop on the very piece of equipment you’re currently using.
Wait a second—don’t rush off, woman! You deserve a decent amount of time (and space) to finish your exercises, but no dilly-dallying between sets. If you need to check a text message or change your music station, we simply suggest waiting until you’re between exercises.
Always re-rack your weights as soon as you finish your exercises. This is done out of respect for the gym’s employees and your fellow members as well. Not surprisingly, the employees have quite a bit on their plate already. Their day-to-day duties need not include picking up after grown adults too. Further, an empty machine with weights neatly put away is a sign that the equipment is available for use. There are few things more annoying than a barbell or leg press machine loaded with two handfuls of plates and no one claiming ownership.
Picture this: After a few minutes of wondering whether this hypothetical individual will return to their weights and an awkward conversation with a passerby in an attempt to uncover possible availability, you’re left to un-rack the plates and prepare for your own working sets. See how this may cause frustration?
The next step in cleaning up after yourself is wiping down the equipment. As we mentioned, the gym is a sharing community. With that being said, nobody wants that to include a plethora of residual germs after your machine use. If there’s a chance your sweat has found a new home on a piece of equipment, grab a nearby wipe and bottle of disinfectant before moving onto your next exercise. Cardio equipment, benches, and machines all require cleaning, but feel free skip over the dumbbells and barbells.
Now, although there will be times when fellow gymgoers finish their exercise without un-racking their weights, there will inevitably be an equal number of occasions when the piece of equipment is still in use. If you wait a minute or so and catch sight of someone hopping from one machine to the one you’re considering, they’re doing what’s called a superset—two exercises completed back-to-back without rest to serve as one combined set.
Many times, someone will leave a water bottle, fitness journal, or piece of clothing near or on the equipment as a sign that it’s still being used. If this is the case and you’re itching to complete the respective exercise, don’t be afraid to approach your fellow member and ask how many sets they have left.

Spice up your routine with a change of scenery!

If you feel inclined to skip the crowds altogether, you still have several options. Fear not, your goal of several training sessions per week won’t be compromised.
Many gyms offer daily group classes with their memberships. The benefits are plentiful, as you’ll soon understand that these classes can be a way to find an upbeat community of like-minded members, break through your monotonous routine, test out a few new modes of exercise, and power through a full workout without worrying about possible interruption.
Common classes offered by most chain gyms are Zumba, cycling, boot camp, and Bodypump. Each of these ranges in intensity from class to class, offering workouts fit for everyone from January newbies to long-standing residents. Give one a go!
A second option is to forget the gym and take your workout elsewhere. If you had been planning on a cardio session, bundle up and hit the streets for a run through the cityscape. If you’re feeling an urge to knock out a fat-burning HIIT session, find a local high school with an outdoor track. You can easily put together an impressive circuit with sprinting intervals, climbs along flights of stairs, and bodyweight exercises on the field.

Satisfy your thirst for knowledge.

Above all else, your health and safety should remain your top priorities. If you have questions concerning how to use pieces of equipment or how to perform specific exercises with proper technique, ask a personal trainer for help. Your gym will have plenty of employees with appropriate certifications available on a daily basis. If none are in sight, it’s time for a hunt!
It’s okay to not have all the answers. No one is expecting you to walk in the gym with perfect knowledge of how, why, and when everything works. Use your workouts as an opportunity to grow! The personal trainer will be able to guide you through the exercises and offer individualized cues to remember the next time you’re attempting to tackle the given movement.
If you’re unable to seek help and unsure of how to perform the exercises designated for that piece of equipment (evenly slightly), we have one simple rule to follow: Don’t use it. Your risk for injury is exceedingly high should you choose to continue. Go home, sift through enough research to provide a stable foundation, and try out the new machine another day. (And keep it light and unweighted until you fully master the movement!)

Supplementing the Sweating

It’s important to remember that attaining most health or fitness goals will largely be influenced by proper diet. Some even argue that an individual’s nutrition has a greater effect on their wellness than their exercise level. As you begin your new journey, do your best to combine a challenging workout regimen with adequate nourishment. Your new motto? You need to nourish to flourish.
This will largely mean sticking to a wholesome, nutrient-dense approach. Colorful vegetables, antioxidant-rich berries, complex carbohydrates, omega-3–rich fatty acids, and quality protein sources should begin to make up the bulk of your grocery list. If you’re looking for additional guidelines, we have a handful of suggestions ranging from tracking macronutrients to details on pre- and post-workout meals.
We believe in you, and now you must do the same. Let’s own our process, celebrate our newbie status (not everyone shares your drive!), and get to work.

Categories
Favorite Finds Wellbeing

Wellness Watch 2018: 6 Trends To Try In The New Year

We spent 2017 eating avocados, sipping bone broth, and breathing in essential oils. Some of the big trends of this year are probably going to stick with us for a while (#AvocadoToastForLife), but 2018 is bringing us a whole host of new things worth trying in the pursuit of health and wellness.
As we head into the new year, the variety of new foods we’ll get to eat and workouts we can opt to tackle are endless. But what [linkbuilder id=”5664″ text=”fitness trends”] will get you up and moving in 2018 and what eats will find their way onto your breakfast table?
Read on to explore the surprises and advances that are in store for the new year…

1. Digging Into DNA

One of Amazon’s top Black Friday sellers wasn’t a hot toy or a big TV. It was a DNA testing kit—and this is a trend that’s just getting started, says Jennipher Walters, founder and CEO of Fit Bottomed Girls. While DNA testing used to be either exorbitantly expensive and thus limited to medical needs, in recent years, at-home testing has allowed people to dig deeper into their genealogy. New advances have taken the at-home tests one step further, empowering people to access information about their own bodies and well-being thanks to more detailed results.
[pullquote]Testing is rapidly becoming a powerful purveyor of medical information and is on its way to being a standard aspect of the average person’s healthcare.[/pullquote]
“Individual tests … are delivering medically actionable results that can change people’s healthcare plans and even save people’s lives,” explains Ben Kobren, a spokesperson from Color, a company that offers testing for the BRCA breast cancer gene and other hereditary disorders.
“For too long, high costs and other barriers prevented large populations who could otherwise benefit from learning risks of hereditary disease from genetic testing, but today that testing is rapidly becoming a powerful purveyor of medical information and is on its way to being a standard aspect of the average person’s healthcare.”
An increasing number of testing companies are offering tests that detect cancer genes and allow people to better understand their risk for high cholesterol and conditions that can be addressed with their physicians, empowering them to develop a plan to mitigate, if not eliminate, their risk. When Walters took her own test, she says she found out more about how her body is designed to react to diet and nutrition than she could have learned in a decade of trial and error with food and workouts.
For some people, the results can do even more, Kobren says.
“The expertise that goes into a clinical-grade test—board-certified genetic experts analyzing data, interpreting genetic variants, reviewing and signing out reports—makes the information they provide highly reliable and, in many cases, life-changing because they’re medically actionable,” Kobren notes. “Recreational genomics can be fascinating. Clinical genetic testing could change or even save your life.”

2. Working Out Your Way

If you’ve been mixing up your week with boxing on Mondays, yoga on Wednesdays, and maybe a step class here and there, consider yourself ready for 2018.
Committing yourself to only one type of fitness is old school, Walters says.
“People are finally getting that there is no one-size-fits-all approach [to fitness],” she notes. That’s reflected not just in allowing people to customize their workouts within a particular discipline but also in how people are looking to diversify their routines, spending time dabbling in different forms of fitness to touch on the whole body.
[pullquote]People are opting for ways to stay fit for reasons besides superficial ones.[/pullquote]
“In general, the days of doing just tons and tons of cardio [are] over, unless you’re training for a race or something,” she notes.
Fitness expert Nadia Murdock says the diversification trend will move us toward treating exercise as medicine—a way to treat our bodies rather than “improve” them—in 2018.
“People are opting for ways to stay fit for reasons besides superficial ones, fixing common ailments with workouts and improving lifestyle practices have larger rewards,” Murdock says.
For example, she notes that impact workouts are excellent for improving bone strength and could remedy osteoporosis. Yoga, on the other hand, offers stretching that can undo the damage done to the body by long hours in front of a computer.
In 2018, expect trends that will support you in giving your whole body attention, whether that manifests as CrossFit gyms that also offer yoga classes or wellness centers where you can find yoga and pole dancing classes alongside acupuncture and massage services.

3. Sleep for Strength

Sleep has been getting the short end of the stick for decades now, with most of us falling woefully short of the doctor-recommended seven to nine hours of shut-eye. If you’re one of the many sleep-deprived Americans, you’ll fall hard for this 2018 health and wellness trend: sleep!
“For years we’ve pushed to diet harder, work out harder, and stretch ourselves thinner,” Chris Brantner of SleepZoo tells HealthyWay. “We are just now beginning to understand that sleep is crucial for our health. Our muscles actually grow post workout during sleep. Adequate rest helps us lose weight and make wiser food choices. Meanwhile, new studies show that not getting enough sleep disrupts metabolism and hormones, increasing obesity risk. In fact, data suggests that [linkbuilder id=”5668″ text=”people who sleep more”] tend to have lower BMIs.”
[pullquote]Club members curl up with music, sleep masks, and cool temperatures for 45-minute naps.[/pullquote]
Of course, you can sleep at home. But if you’re struggling to catch enough Zs when you’re snuggled in bed (raises hand, guiltily), Napercise could be 2018’s answer to your problem. Think napping…in exercise class form.
“During these classes, club members curl up with music, sleep masks, and cool temperatures for 45-minute naps,” Brantner explains.
Started in Britain by fitness club David Lloyd in 2017, Napercise was designed to “reinvigorate the mind, the body and even burn the odd calorie,” according to the club website, which explains, “The frantic nature of modern life means that few of us seem to get enough sleep, and if you’re a parent, a good night’s rest becomes even more of a luxury. So we’ve created a new group class—group napping classes for exhausted mums and dads to help boost their mental and physical wellbeing.”
The trend has jumped the pond, and it’s expected to take hold in the U.S. in 2018.
“I think this is only the beginning,” Brantner says. “In this fast-paced world, the pendulum is swinging back, and we’ve only begun to realize how important sleep is. More and more research is coming out linking lack of sleep to things like Alzheimer’s, diabetes, and other ailments.
“I think lack of sleep and fatigue are growing due to an increasingly fast-paced way of living, as well as an obsession with our devices (teen sleep, for example, seems to have decreased in direct relation with social media and smartphones).”
He concludes, “I think new technology like sleep trackers (think Fitbit, Sleep Cycle app, etc.) are making people more aware of the type of sleep they are getting.”
Sound familiar? Time to take a nap!

4. Food as Medicine

The word diet has long been a dirty word, one we associate with weight struggles and deprivation. But 2018 could offer a new take on the term according to April Peveteaux, author of the Gluten Is My Bitch cookbook series.
While some people still look to diets for weight control, Peveteaux sees an increasing number of people turning to food as a means to treat the body, with diets designed to address specific issues—be they gluten-free (Peveteaux started her popular blog shortly after being diagnosed with celiac disease), anti-inflammatory, or otherwise.
“The most common is an anti-inflammation diet (Whole30, Paleo, anti-lectin, plant based) to calm the body down to keep it from reacting,” she says. “[There’s also] cutting out hormones and anything that has antibiotics as a way to keep those things out of your system and not causing inflammation and cancer and cutting out sugar for the same reasons: inflammation and cancer growth.”
Eat for health in 2018 with:

5. Biohacking

We’ve been hearing about hacking computers for decades, but hacking the body is a relatively new idea that can sound a little scary. A Pew Research Center survey from 2016 showed that the majority of Americans were worried about biomedical technologies.
And yet just two years later, biohacking is one of the hottest wellness trends on the horizon.
Lest you worry that someone’s going to implant a computer chip in your brain and take over, the good news here is that it’s less newfangled invention and more “new term for an old thing.”
[pullquote]The concept came about a few years ago, when non-scientists got together to start exploring anecdotal health therapies and pool their knowledge.[/pullquote]
“Biohacking is a fancy term for healthcare DIY—taking everyday things we use and/or do, and turning them into healthcare treatments,” says Tania Elliott, MD, chief medical officer at EHE. She calls biohacking a new version of the home remedy.
The idea behind this 2018 wellness trend? You “hack” your body’s biology to improve how you feel. Biohacking goes hand-in-hand with trends such as digging into your DNA results to change your lifestyle or modifying your diet to stave off health concerns, and it takes advantage of technology and advanced know-how about the body to help us bring out the best in ourselves.
“The concept came about a few years ago, when non-scientists got together to start exploring anecdotal health therapies and pool their knowledge,” Elliott explains. “Now people have gone out on their own with all kinds of health tricks and tips.”
Technology plays a major role here too, says Geoff Woo, CEO of human enhancement company HVMN.
He tells HealthyWay, “Biohackers rigorously track inputs into their bodies and quantifiably track the bodies outputs with biosensors, assays, and other tools to obtain quantitative feedback measures.” He goes on to say, “Biohackers are especially interested in nootropics (cognitive enhancement), intermittent fasting, ketosis, and biosensors.”
Learning more about the science behind these fads might be a good idea before the new year!

6. Cannabis

Legalization measures have made cannabis legal for recreational use in seven states plus the District of Columbia, and medical marijuana now has state approval in 29 states (plus DC).
Ballot referendums and an increasing number of studies showing that cannabinoids (chemical compounds in the cannabis plant) can treat conditions ranging from chronic pain to depression have done much to change the image cannabis brings to mind.
[pullquote]Cannabis is a powerful anti-inflammatory with an excellent track record for managing pain. It’s also a wonderful mood enhancer and contributes to overall quality of life.[/pullquote]
More than half of the country wants to see marijuana legal across the land, and the vision of the dude bro with no job smoking a bong in his grandma’s basement is slowly but surely being replaced by stories of blue and white collar professionals making use of cannabis-related products to treat diagnosable conditions.
The biggest growing sector of cannabis users? Women, says Christie Strong, marketing communications manager at Kiva Confections, a California-based company that makes cannabis-infused edibles.
“Analytics have shown us that women are among our largest demographic of users,” Strong tells HealthyWay. “Many report using our products for cramps; cannabis is a powerful anti-inflammatory with an excellent track record for managing pain. It’s also a wonderful mood enhancer and contributes to overall quality of life.”
The reason for the change in the market comes down to science, Strong says. There’s more evidence out there about cannabis, and that evidence is helping us feel safer about using cannabis-derived products.
“New research is leading to new products, formats, and approaches to cannabis ingestion. We have learned more in the past decade about this plant and its benefits than the thousands of years before it,” Strong says. Her predictions for 2018?

If I had a crystal ball, I’d say we’re going to see the cannabis microdosing trend increase this year as more and more people realize what a safe, effective alternative cannabis can be to many pharmaceuticals. We’re going to see the demographics of users evolve and the stigma of the “stoner” further fade as increasing numbers of parents, seniors, and business professionals speak up about their cannabis use. The fact that it is a Schedule I controlled substance is going to seem more and more absurd as time goes on.

While some cannabis use involves traditional marijuana smoking, if you’re looking for smoke- and high-free alternatives to add cannabis to your wellness routine, there’s plenty to choose from, and there will be even more options in the new year.
Thanks to scientific advances, many of those products make use of cannabis strains that are devoid of tetrahydrocannabinol or THC, a cannabinoid that gets you high. A prime example? CBD oil, short for cannabidiol hemp oil, is derived from a part of the plant that’s THC-free, and studies have shown its healing properties can help with conditions and symptoms including seizures and pain.
Looking to 2020, the Hemp Business Journal expects the CBD market will grow to $2.1 billion in consumer sales by 2020. Yes, billion.
Another cannabis-related wellness trend you might be trying in 2018 ties into biohacking: More women are expected to be microdosing in the new year—using small amounts of the drug and testing how it reacts with their body, tweaking dosages to improve their health and performance.
“Microdosed edibles and CBD products in all formats are gaining steady market share,” Strong says. “Users want more control over their cannabis experience and they’re realizing that they have more targeted options than ever before to treat their conditions.”

Categories
Favorite Finds Sweat

Women’s Winter Workout Clothes To Keep You Cozy And On Track Despite The Cold

Working out during the winter months takes incredible dedication. You’ve got your cozy bed, snuggly blankets, hot chocolate, and holiday cookies all working against you. But working out in winter is just as important as it is the rest of the year. Keeping your body in top shape means a regular fitness routine, all year long.
When it comes to a frosty jog you, need the best of women’s winter workout clothes to keep you comfortable and healthy. Proper workout attire can help ease the transition from the heated indoors to the cold air outside and keep you safe from the elements so you can make it through the winter fit and frostbite free.

Keep your bod protected.

Keeping your fitness routine going during the winter months is super important, but you can’t just wear the same tops and shorts that were your go-to’s in summer. You need your whole body protected from the elements to make sure your fitness routine isn’t going to do you any damage.
You know when you walk outside in the winter and the air is super dry and cold? That dry air is actually drying your skin. This means that in addition to stretching and warming up, part of your pre-run routine needs to be skincare.
Marina Peredo, MD, FAAD, says that you need a well-rounded, hydrating skincare routine in winter. “In order to prepare your skin for running in the cold weather, make sure you hydrate before, during, and after your run to avoid dehydration.” This means drinking lots of water and stocking up on your favorite facial moisturizer.
Peredo says, “Wearing sunscreen in the winter months is just as important as the summertime.” She says your pre-workout skincare routine should involve applying a layer of moisturizer, letting that soak in for a minute or two, then applying a layer of sunscreen.
“After a run, make sure to rinse and again apply a layer of moisturizer.” Keep up with your moisturizing routine all winter and your skin is sure to thank you.
There’s also the lovely issue of Raynaud’s syndrome—a spasm in your arteries that reduces blood flow to your extremities including your fingers, feet, and toes—which occurs when you’re subjected to a stress, like exposure to a very sudden temperature drop in a workout ensemble that doesn’t protect you.
One cold-weather run may not trigger an episode, but according to the National Heart, Lung, and Blood Institute, women and those who live in cold climates are at increased risk and severe Raynaud’s can develop into skin sores or even gangrene (which is the death of bodily tissues—something you definitely want to prevent).
To avoid these potential issues, do a little prep work, wear your sunscreen, and choose winter workout clothes that will keep you comfortably warm and protected.

Opt for quality over quantity.

If you’re a diehard runner all year long but your budget is tight, we strongly suggest investing in a few key pieces of winter workout gear that will keep you protected. It’s better to do laundry a little more often than to go out in harsh conditions wearing workout clothes that could literally put your health at risk.
There are several things you need to look for in winter workout gear. You want clothes that are going to keep you warm and protected from harsh winds and low temps, but are still breathable. You know you’ll still sweat—even in winter—so clothing made of fabrics that wick away moisture is your best bet. When moisture comes into contact with your skin, it helps you cool down, which is great during the summer heat but can pose a risk in winter weather.

Say no thanks to cotton.

A 2011 study found that the best fabrics for cold weather use moisture-wicking technology. This means no cotton (which does not wick moisture well), at least when it comes to the first layer of clothing that will be touching your skin. Studies show fabrics with increased moisture-wicking abilities made study participants feel more comfortable, and that added comfort was noted if a fabric was ribbed.
Keep an eye out for ribbed thermal shirts and leggings made of moisture-wicking fabric. You can look for labels like Coolmax to see if an item is moisture wicking.

Outdoor Winter Workout Clothes

The colder it gets, the more layers you should wear, starting with a long-sleeve top and long pants as a first layer and adding layers of tops, jackets, pants, and accessories the colder it gets. You’ll have to use your best judgement (and maybe a little trial and error) to make sure you’re adequately prepared for the cold, but not overheating once you get into your groove.

Leggings

Start off with a pair of performance leggings as your first layer. Something nice and tight that’s made of moisture-wicking fabric is a must. If you need more layers on your legs, it’s much easier to slip on a pair of sweats over compression leggings that fit like a second skin.
Our recommendations are Under Armour’s ColdGear Leggings, ASICS’ Winter Tights and Thermopolis Tights, and Athleta’s Polartec® Sculptek Tight.

Jackets

We like winter workout jackets to be light and breathable while still adding a lot of warmth (bonus points if they have reflective elements to ensure you’re seen by passing cars, whether you’re jogging before sunrise or grinding it out after work at night).
The Under Armour Storm Layered Up Half Zip and the Nike Dry Fit Element Half Zip Running Top are perfect for when it’s definitely cold but you’re not going to be freezing.
When the temps really drop (or when it’s raining or snowing), go for the Athleta Wind Sprint Jacket. It’s made with Primaloft Eco insulation to keep you warm, has a hood that packs down into the collar, and is water-resistant to help you brave the elements.

Shoes and Socks

Breathable shoes—like those with mesh vents—are necessary to let moisture out, no matter what time of year you’re exercising. Of course, this is a major double-edged sword in winter, since shoes that let moisture out can also let the cold—and moisture like slushy snow—right back in. When it comes to winter running shoes, look for a pair with Gore Tex, since it’s both breathable and waterproof.
The Adidas Terrex Trailmaker Shoe and the Salomon Speedcross Trail Running Shoe are both great options.
If an investment in your shoes isn’t in the budget, grab some Quik Solve Traction Shoe Cleats to help keep you from slipping and falling on snow or ice.
Socks for running in winter need to keep your feet protected from routine workout perils (like blisters), keep your toes and ankles insulated, and keep your feet nice and dry.
We’re really choosy when it comes to running socks! Our favorites for winter are the Balega Running Socks, SmartWool PhD Run Ultra Light Socks, and the Darn Tough Vermont 1/4 Socks.

Accessories for Fingers, Face, and Beyond

Other things you’ll need (but may not have thought of) are mittens, ear warmers, and eye protection.
In general if it’s not too frigid, opt for gloves like The North Face Women’s Etip Gloves. They’ll keep your hands protected but won’t weigh you down. That said, if it’s particularly cold, mittens are your best bet for trapping warmth and keeping your fingers protected from the cold.
The Carhartt Insulated Breathable Mitt is an awesome option for freezing days, but they can be bulky. If you need a little more flexibility, opt for lululemon’s Run Fast Gloves, which are a mix between gloves and mittens that give you the best of both worlds.
As for ear warmers, we like fleece options that will keep your ears nice and warm while you run. The TrailHeads Ponytail Headband is great because there’s a slot for a ponytail to slip through so longer-haired gals don’t get all tangled up.
The Turtle Fur Heavyweight Headband doesn’t have the same ponytail slot, but it is kitten soft and ultra warm. If you’re headed out on a freezing cold day, up the ante and go for a full balaclava. The Self Pro Fleece Hood will keep your whole head and neck covered and you can slip off the head covering if you get a little too steamy.

Protecting Your Peepers

Although we all love a good winter snow, the reflection of the sun off an endless surface of white can be painfully bright. Invest in a pair of running sunglasses to protect your eyes from sun rays and fast-falling snow.
The RIVBOS Sports Sunglasses and the Duduma Sports Sunglasses will both get the job done.
If you’re exercising in inclement weather—or maybe skiing or snowboarding—opt for a pair of UV-blocking ski goggles. The COOLOO Ski Goggles will do the trick, keeping the sun and all the other elements out of your eyes.

Winter Gym Gear Guide

While winter workout gear may inspire a frosty jog, who’s to say you’ll do every single one of your winter workouts outside? Some of us become gym rats the second the temperature drops because even though the outdoors afford us scenic views, a treadmill gets the job done without the necessity of braving the elements.
Switching up your workout routine to include indoor-only days isn’t a bad idea during winter, but dressing to go from the chilly outdoors into the gym and back again is important. Here are our winter gym recommendations:

Tops

The dreamy lululemon Get Set Long Sleeve offers an extra bit of warmth thanks to its long sleeves while still being super cute. It has an open back that is downright fashion forward and will serve as a heat vent during sweaty spin classes.
If you need a lighter top without the long sleeves, we’re digging the Athleta Yogini Tank and Studio Crop Tee. Both offer a loose fit for days when you’re hitting the pilates studio or a hot yoga class.

Bras

We want our sports bras to have support (without being suffocating), be wire free, and—please!—be attractive if at all possible.
The Queenie Ke Cross Back Sports Bra, Adidas Training TechFit Bra, and Under Armour Eclipse Mid-Impact Bra all get the job done. Plus, each of these has a thoughtful detail on the back that would be perfect peeking out of the lululemon open-back top.

Pants and Leggings

The legging options from Girlfriend Collection are amazing. They’re compression leggings, so they’re very tight (which makes your butt look incredible, by the way) and extra soft.
We also love lululemon leggings like the Align Pant that are super soft and made of moisture-wicking fabric.
For more low-key workout days, suit up in fitted sweatpants. They’re easy to move in and keep you cozy. Our top pick is the budget-friendly C9 Champion Jogger Pants, which are also moisture wicking, meaning they’ll keep you dry and warm.
You could also wear these sweats over compression leggings if you’re going to be doing some traveling inside and out. We like to have larger layers for our outerwear so it’s sure to fit over our gym clothes. Another option is to kick it oldschool with these Adidas Warm Up Pants.

Jackets

Go for something casual that will fit inside your gym locker no problem. The lululemon Fluff the Cold Parka may look big and puffy, but it squishes down with ease. You won’t mind wearing it when you’re out and about, too, which means its versatility goes beyond the gym.
For an athleisure vibe, try the Champion Tech Fleece Asymmetrical Jacket. It’s way more interesting than your standard hoodie.

Winter Transitional Workout Clothes

When the winter weather is finally starting to let up (can we all get excited for that yet?), we like to lighten things up a bit. These transitional workout picks are cute enough that you could run errands in them before or after pounding the pavement. They’re still made of moisture-wicking fabrics to keep you comfortable, but aren’t quite as heavy duty as some of our previous picks.

Jackets and Vests

The luxe lululemon Light as Warmth jacket is made from a lightweight fleece so you can wear it over a workout top and underneath a heavier winter jacket if you need to.
Our lighter, sportier picks are the Adidas Designed 2 Move Track Top and the Urban CoCo Zip Hoodie. These both ensure that extra layer of warmth without any added bulk.
Of course, the weirdest weather to dress for is that time right between winter and spring. It’s still chilly enough that you typically want a little more than one of those light jackets on, but a big puffer jacket is just too heavy. This is when we turn to cute vests.
We’re a little in love with the lululemon Down For A Run Vest, The North Face Mossbud Swirl Vest, and the Columbia Heavenly Vest.

Accessories

Top your transitional look off with a cute scarf and a headband and you’re looking downright stylish for your pre-run school pickup or trip to the grocery store.
We’re digging this lululemon Vinyasa Scarf because you can loop it up for several different looks. Or opt for this Reflective Knit Neck Warmer, which is a great option for shorter days since it will keep you visible and safe when running in the dark.
Regardless of whether you’re hitting the running trail or the treadmill, we hope you keep your fitness goals going this winter! Not only is getting exercise in good for your whole body, but it can help you pep up when you’re feeling the winter blues. Just make sure to layer up, and don’t forget your mittens!

Categories
Healthy Pregnancy Motherhood

Am I Pregnant? 8 Early Symptoms That Could Indicate That You’re Expecting

The earliest weeks of pregnancy can be a tremendously exciting—and confusing—time. Your body is undergoing an enormous number of changes at a rapid clip. You probably don’t feel like yourself. You are nervous about the viability of the pregnancy and overcome with exhaustion. And chances are you’re trying to keep the whole thing a secret!
First, the basics. Pregnancy is divided into three trimesters. The first ranges from week 1 through week 13. The second trimester reaches through week 27, and the third goes through week 40. So really, pregnancy lasts 10 months, not nine, as most of us have been taught.
pregnant picture
If you take a pregnancy test a week after missing a period and the results are positive, you are already considered around 4 to 5 weeks pregnant. This is because pregnancy is calculated from the date of your last menstrual period, not from the date of conception, which occurs two weeks later. (A pregnant woman will be asked over and over again in doctors’ appointments when the date of her last period was, so it’s vital to keep track, especially as cycles vary.)
The first trimester is often filled with the most anxiety, because up to 20 percent of pregnancies end in miscarriage. A miscarriage is a pregnancy loss that occurs before week 20; anything after that is a stillbirth. The most important thing to know, however, is that there is nothing you can do to make a pregnancy viable—and little you can do to lose a pregnancy that is viable, explains Kerry Price, an OB-GYN in Laguna Hills, California. “Whatever is going to happen first trimester-wise has nothing to do with what you’re doing.”

HealthyWay

8 Earliest Signs of Pregnancy

Pregnancy symptoms are wildly variant from one woman to another. Even the same mother-to-be can experience two or three pregnancies completely differently—one leaving her incapacitated with nausea and another with just the slightest bit of fatigue. So don’t panic: Just because your best friend threw up every day of her first trimester doesn’t mean you will.
That said, there are some common early signs:

1. Fatigue

Growing a baby is physically akin to climbing Mount Everest. Your body is working extraordinarily hard and there are very high levels of hormones coursing through the body—specifically progesterone, which tends to make you very sleepy and nauseated.
Don’t be surprised if you find yourself falling asleep at 8 p.m. on the couch, dropping into a deep slumber for 12 full hours, and waking up feeling exhausted. Many women start experiencing the extreme fatigue really early—around 6 weeks, says Jocelyn Brown, a licensed midwife at GraceFull Birthing in Los Angeles.
HealthyWay

If You’re Experiencing This Symptom

“If you can completely surrender to the exhaustion, build your work schedule around it,” says Brown. “If you have the luxury to take a nap, take a nap. Many women in my practice say, ‘But I have all these things to do!’ You have the rest of your life to do them. Just go to bed—you’re building a skeleton right now!”

2. Nausea

Although this is frequently referred to as “morning sickness,” many women experience it all day every day for weeks (or months) on end. This can begin as early as week 2 and last all through the pregnancy, although it begins for most women in the 4 to 6 week range and abates at the end of the first trimester. Many women feel it most acutely between weeks 9 and 11, when hormones are peaking.
The reasons for nausea are multifactorial, explains Price: Rising levels of a hormone called human chorionic gonadotropin (hCG) and progesterone (women who are on progesterone often feel even more nauseated). Progesterone slows the bowel, which can cause constipation; it also slows the esophageal sphincter, which causes acid reflux.
HealthyWay

If You’re Experiencing This Symptom

If your nausea is run-of-the-mill morning sickness (you’re not utterly incapacitated, you can keep food down, etc.)…
Do not let yourself get too hungry. Eat small, frequent meals, and keep them bland. Think crackers, bananas, and popcorn. Keep saltines (or any snack you can stomach) with you at all times—especially by the bed. Eat a few when you get up in the morning or in the middle of the night to pee.
Brown suggests setting an alarm for every hour or two and eating even if you’re not terribly hungry. An empty stomach should be avoided at all costs, and steer clear of spicy foods. Try adding 25 mg of ginger four times a day (or ginger candy or lozenges) to your diet and taking a vitamin B6 complex. Some women find that wearing pressure bands around their wrists (airplane-style) helps. Make sure to stay hydrated.
If your nausea is incapacitating and you can’t keep anything down…
Consult your doctor or midwife right away. In the age of Kate Middleton’s well-documented hyperemesis gravidarum—a condition in which a pregnant woman is debilitated by nausea and vomiting—it is vital to seek out treatment if you cannot function.
Brown asks her patients: How much is this disrupting your life? Do you need medication or to go on disability? Do you need to be hospitalized?
Fortunately, this condition only affects 0.5 to 2 percent of pregnant women. Unfortunately, if you have it for one pregnancy, you are likely to have it for another. “We encourage people to try to go medication free,” Price says, but adds that if a woman really cannot function normally in her day-to-day life, she will prescribe it.
HealthyWay

3. Implantation Cramping and/or Bleeding

Implantation bleeding usually occurs a few days—or up to two weeks—after implantation. In other words, before you actually know you’re pregnant.

If You’re Experiencing This Symptom

“There are a ton of pregnancies that have early trimester bleeding and turn out to be fine,” explains Price. This has to do with changes in the level of progesterone in the body, or it can be related to the cervix. If the blood is brown and painless, assume all is fine and wear a liner.

4. Heavier Bleeding and/or Cramping

This could (or could not) be a sign of something more serious, like a miscarriage.

If You’re Experiencing This Symptom

“There are 99 reasons why someone would be bleeding in early pregnancy,” Brown explains, “and only one is miscarriage.” If the blood is dark brown or pink, Brown says she doesn’t usually worry. “Bright red gets my attention.” If a woman is having cramping but no bleeding, it’s not usually a problem; and bleeding but no cramping may not be cause for alarm either. “It’s when a woman is cramping and bleeding that I worry.” If you are experiencing those symptoms, call your doctor or midwife immediately.
[related article_ids=8911]

5. Frequent Urination

Have to pee all the time? This is because the rise in hormonal levels brings more blood to your kidneys, which fills your bladder up more quickly. It is also caused by an increase in blood flow (50 percent more!), which means that way more fluid is being circulated through your kidneys.

If You’re Experiencing This Symptom

Stay hydrated with water, but avoid diuretics such as coffee, tea, and other caffeinated drinks. You also want to make sure to empty your bladder completely each time you pee; you can help this along by bending forward slightly when you’re on the toilet.

6. Mood Swings

Wanting to cry for absolutely no reason? Or feeling totally blissed out? Suddenly wracked with anxiety? It may be the hormones.

If You’re Experiencing This Symptom

Mild mood swings are totally normal, but if you suddenly feel markedly different from how you usually do—or if you’re feeling anxious and/or suicidal—consult your doctor or midwife immediately. They will probably refer you to a psychiatrist who specializes in pre- and postpartum depression and anxiety.
HealthyWay

7. Breast Tenderness

This tenderness can resemble a sign of PMS, but it’s generally more acute and unrelenting. (In fact, it’s not unlike the feeling of first growing breasts.) This often begins in the 4 to 6 week range (so just when you’re taking a test) and abates at the end of the first trimester as your hormones level out.

If You’re Experiencing This Symptom

Avoid underwire bras when possible, and wear a sports bra to bed.

8. Heart Palpitations

When you’re growing a baby, your heart has to work considerably harder, and blood supply is increased, which can cause the heart rate to increase by 10 to 20 beats a minute. In some cases, this can result in heart palpitations or abnormalities.

If You’re Experiencing This Symptom

Most heart palpitations are benign, but it is wise to ask your doctor about them.

And Three More Early Pregnancy Symptoms

  • Breast Changes: The areola often darkens considerably and can grow larger.
  • Increase in Body Temperature: This is something that you may only notice if you’ve been charting your basal body temperature while trying to conceive. If the basal body temperature stays high, it can indicate that you are pregnant.
  • Smell Sensitivity and Food Aversions: Some women report being able to smell scents from many rooms away and not being able to stand the look or smell of certain foods.

How early can I know for sure?

HealthyWay
For most women, the earliest sign of pregnancy is a missed period, but some women can sense it even earlier. She may have incredibly tender breasts (much more so than with PMS), a little cramping, or feel uncharacteristically emotional, nauseated, or exhausted. She may already have sudden aversion to, say, coffee, which she has always loved. But the best way to know is to take a test.
An at-home pregnancy test will measure the level of hCG in your urine; this hormone is only present if you’re pregnant. According to the Mayo Clinic, the best time to take a test is one week after your missed period.
If you take it before then, the pregnancy may not be detectable, because it takes seven to 10 days for hCG to be present in the urine after successful implantation of the egg. In fact, the hCG concentration doubles every two to three days during early pregnancy, so even taking it a day after a missed period can result in a false negative.
That said, if you take it too early, you could also get a false positive. A chemical pregnancy is when you have a fertilized egg that doesn’t implant. Pregnancy tests are so sensitive these days, however, that you are given a positive result before the egg implants. A week later, your period comes, which indicates that you are not pregnant.
Although tests vary by sensitivity, if you wait a week, chances are the pregnancy results are accurate. There’s a catch, though: Positive results are almost always accurate. But you can get a false negative if you take the test too early or don’t follow the instructions on the box properly. If you get a negative result and your period still doesn’t come for a few days, take the test again.

I’m pregnant! What do I do now?

So you saw the double line or the “pregnant” sign on the test. Now what? It’s time to find yourself an obstetrician or a midwife, who will perform a blood test to confirm the pregnancy.

Self-Care During First Trimester

HealthyWay

Eat well.

If you are feeling very sick, this can be tough. Look for protein-rich foods and eat whichever of those you can stomach. Brown suggests peanut or almond butter, salted nuts (the salt will bring up your electrolytes), hard-boiled eggs, protein smoothies (don’t worry if you can only get half of it down), or a piece of jerky.
“Pregnant women tend to go for the carbs, but this is putting the wrong kind of bacteria in your gut,” Brown explains. “Bad morning sickness can be exacerbated by poor balances of flora—a gut bacteria that’s not helping you.” She advises reducing carbs if possible because that will also decrease your sugar intake, which is good. If this doesn’t seem possible, take a probiotic; this can reduce nausea in the long run.
HealthyWay

Continue exercising.

What were you doing before? This is usually a good gauge of what kind of strain you can put your body through while pregnant. If you were a ballet dancer, there’s no reason to stop dancing. But if you were a fan of hot spinning, hot tubs, saunas, or hot yoga, you’ll want to steer clear. If you hadn’t found time to exercise in your pre-pregnancy life, it’s a good time to start.
“I advise 150 minutes of moderate intensity exercise a week,” Brown says, “and start small.” This means 30 minutes, five times a week. It can be anything from going for walk in your neighborhood to taking a prenatal yoga class to swimming.

Take prenatal vitamins.

Folic acid supplements are the most important prenatal vitamin, since they help prevent neural tube defects like spina bifida and cleft lip. The time to take them, however, is in the first 4 to 7 weeks.
“We tell people to start taking them three months before conceiving so you have good levels of folic acid in your body already,” says Price. The usual suggestion is 400 micrograms of folate a day, says Brown. In addition to folic acid, you can also get folate from food, such as dark leafy greens, broccoli, avocado, beans, peas, and lentils. If you can’t stomach those right now, “make the ‘better than’ choice,” advises Brown.
HealthyWay

Manage any chronic health problems, including weight.

A healthy weight can influence pregnancy outcomes, Price explains—everything from risk for C-section to postpartum depression and success with breastfeeding. This does not mean to diet or restrict your intake; it simply means to maintain an active, healthy lifestyle and address any chronic health problems, including your mental health.

Some foods should be avoided.

Many women stick to certain foods during the first trimester, and they are by and large safe.
But some to stay clear of are any raw, undercooked, or unpasteurized fish, meat, or dairy; raw sprouts (especially alfalfa, which can contain Salmonella); and alcohol. Make sure to wash raw vegetables very well and avoid eating fish with high levels of mercury (e.g., tuna, shark, and swordfish). Caffeine should be drunk minimally (no more than one cup of coffee a day).
That said, as with everything pregnancy related, these will vary from culture to culture. Women in Japan eat sushi during pregnancy, but it’s fresh. Some French women drink a minimal amount of wine.
In all things, talk to your doctor and trust your own body.

Categories
Nosh

4 Skinny Cocktails For New Year's

The countdown to the New Year is here! Call up the friends, gather together with your favorite people, and prepare to pop the bubbly. Or better yet, prepare to start the New Year off right with these four low-cal cocktails, which incorporate less sugar and more natural ingredients than the classics.
From simple twists on mimosas to a beautiful star-kissed vodka sparkler, you can cut calories and still enjoy sipping pretty drinks with these four fun ideas. We’ve added a little bit of luck to some, a lot of kombucha to another, and a list of everything you need to know to be your own bartender this year.
And if your New Year’s goals include no drinking, cheers to you! We’ve included a quick list of easy swaps you can make to any of these drinks, turning them from cocktails to mocktails in less than a minute.

Raise your champagne flutes! Shine those rocks glasses! These easy drinks are the perfect the New Year’s party accessory. Added bonus: They’re low-cal enough that you can enjoy them throughout January should cutting calories be one of your goals. Calorie counting aside, the thing we love best about these sippers is how splendidly tasty they are. If you already like New York Sours, you’re going to love our New Year’s Sour. And the Pom Mimosa may just become your new favorite way to sip fruit juice.

NEW YEAR’S KOMBUCHA SOUR

138 calories

If you’ve ever had a New York Sour, this cocktail will taste familiar. A classic NY Sour starts with a whiskey and sweet and sour base, then it’s spiked with a red wine float up top, creating a beautiful two-toned drink that is surprisingly sippable.
Here, we’re nixed the sugary, hi-cal sweet and sour mix and swapped it for lemon kombucha. This alone cuts the calories nearly in half (just 60 calories for eight ounces of kombucha vs. 114 calories for an equal amount of sweet and sour). Instead of whiskey, we opted for a naturally sweet bourbon to offset the sour. Then we topped it off with half an ounce of wine. Though any red wine will do, a red blend is our go-to pick. It lends a natural sweetness, which pairs nicely with the sour kombucha.

HealthyWay
Brooke Lark

Though the drink is typically served over ice and without garnish, we opted to use all chilled ingredients and a festive sprig of rosemary to finish off the glass. However, it looks just as lovely over the rocks.
The flavors here are sophisticated and satisfying: a little sour, a little caramel, and the mellow kiss of wine.

New Year’s Kombucha Sour

Makes one serving

  • ½ cup lemon kombucha, chilled
  • 1½ oz bourbon, chilled
  • ½ oz red blend wine
  • Rosemary or thyme garnish (optional)

In a rocks glass, combine kombucha and bourbon (add ice, if desired).
Gently pour wine over the back of a spoon so the wine floats atop the drink. If desired, garnish with rosemary or fresh thyme.

POM MIMOSA

116 calories

Orange juice and champagne: What could be better than a simple mimosa? Well…we’re about to one-up the classic with this ruby pomegranate mimosa made with almond champagne.
If you’ve never tried almond champagne, you’re not alone! It can be hidden among the bottles of regular champagne, but it is well worth hunting out. Slightly sweet with a touch of amaretto flavor, this drink is a great way to elevate the flavor of your mimosa without needing lots of special liqueurs.

HealthyWay
Brooke Lark

In this version, we’ve paired almond champagne with pure pomegranate juice. Available in the refrigerated juice section of most grocery stores, this lightly sweet juice makes for a beautiful drink, with a mellow fruit flavor that pairs nicely with champagne. A little goes a long way here.
You’ll need just three tablespoons of juice for one drink. It it usually purchased in 12 or 16 ounce containers, so you can make five or six cocktails with every bottle of pom juice.
HealthyWay
Perhaps pomegranate juice isn’t your favorite? No worries! Just about any fruit juice will do here. Look for fresh-pressed or cold-pressed juice for the best flavor. A fruit-and-vegetable juice blend also makes a surprisingly delicious mimosa twist. If you can find an apple-beet-carrot combo or pineapple-pepper-lemon juice, swap it in! You might be surprised at just how versatile mimosas can be.

Pom Mimosa

Makes one serving

  • 3 Tbsp. pomegranate juice, chilled
  • ½ cup almond champagne, chilled
  • Sugared rosemary for garnish (optional)

Pour pomegranate juice and champagne into a champagne flute. If desired, garnish with sugared rosemary.

PINK CHAMPAGNE FLOAT

151 calories
If you’re a fan of “church punch,” this one’s for you. Pretty, pink, and bubbly, this simple champagne cocktail starts with a scoop of sorbet, then adds a pour of pink champagne over the top, creating a fizzy cocktail that is mildly sweet and perfectly celebratory.
Perhaps one of the best things about this cocktail is all of the variations to which it lends itself. Use pink champagne, regular champagne, or an almond champagne. Pair with any variety of sorbet or gelato, depending on the desired color. Match your cocktails to your party colors by switching up the sorbet. We used a light pink strawberry sorbet to match the blush pink of rosé. Raspberry sorbet will give your cocktail a bright punch of color. Vanilla blueberry gelato gives the slightest tint of lavender—it also pairs beautifully with almond champagne.

HealthyWay
Brooke Lark

Create a table full of rainbow cocktails by letting guests choose between lime, orange or mango, lemon and raspberry sorbets.

Pink Champagne Float

Makes one serving

  • 3 Tbsp. strawberry or raspberry sorbet
  • ½ cup pink champagne
  • Colored sparkling sugar (optional)

Place a 3 Tbsp. scoop of sorbet in a coupe champagne glass. Pour champagne in glass. If desired, rim glass with colored sparkling sugar before filling.

LUCKY STAR SPARKLER

114 calories (221 with fortune cookie)
Give your guests a lucky start to their New Year with this fun sparkler. Naturally lower-cal vodka soda is spiked with little fruit stars we made by slicing seasonal persimmons and cutting them out with a mini star-shaped cookie cutter. Mangos, starfruit, or dragonfruit would all look equally adorable.
Once the fruit is cut into shapes, this cocktail is fairly straightforward. Fill a glass with ice and fruity stars, then top with vodka and sparkling water. Though any mineral water will do, sparkling water with passion fruit makes a fun flavor pairing here. Lime, lemon, or mandarin sparkling water also tastes great.
HealthyWay
For garnish, we love the look of a fortune cookie tucked on the rim of a mojito or champagne glass. You can purchases boxes of individually wrapped fortune cookies in the Asian section of most grocery stores. Or buy them online and get them shipped straight to your front door—just make sure they’re set to arrive before the day of your party!

Lucky Star Sparkler

Makes one serving

  • ½ persimmon or mango
  • ice
  • 1½ oz vodka
  • 1 cup sparkling water
  • 1 fortune cookie for garnish (optional)

Slice persimmon. With a mini star cookie cutter, cut slices into star shapes. Place in a rocks glass with ice. Add vodka, and top off with sparkling water. Garnish with a fortune cookie if desired.

Make it a mocktail.

As with most cocktail recipes, you can swap out the champagne in any of these recipes for white grape juice, replace the vodka with sparkling water, or omit bourbon and add pure apple juice instead.
HealthyWay
Wherever you are this year, whatever you decide to sip, we hope these cocktails help you celebrate while still keeping your healthy goals. Cheers!
Note: all calories were calculated with the SayMmmm app, which can be found here.

Categories
Fitness Advice x Motivation Sweat

How To Winterize Your Workouts And Stay On Your Grind In Cold Weather

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

From shorter, darker days to icy sidewalks and face-numbing cold, winter has a way of making us want to curl up under a cozy throw and watch a BBC miniseries instead of braving the chill and getting our frozen hearts pumping. It’s perfectly natural to want to go into full hibernation mode in winter, but in the name of self-care, you know you’ll feel happier and healthier all season long if you make sure to keep your body moving, even if your workouts do slow down a bit when the snow begins to fall.
If you’re too darn comfy where you are to get up—or even if you feel bogged down by seasonal depression—consider this your reminder that staying active through the colder months will be worth it for your mental and physical wellness. And with these ideas to winterize your workout, you’ve already got a head start.

Get pumped for seasonal sports.

I have a super fit friend from the northern reaches of Maine who says she stays sane and active all winter by getting excited about winter-specific activities and snowy sports. Here’s what a 150-pound woman can burn in 30 minutes of some favorite winter pastimes:

  • Snowshoeing: 238 calories
  • Ice skating: 204 calories
  • Cross-country skiing: 238 calories
  • Chopping wood (or a Christmas tree!): 170 calories
  • Shoveling snow: 170 calories

Give your gear a cold weather makeover.

I once spent some time living in Syracuse, New York, one of the snowiest cities in the United States, and I learned a thing or two about cold-weather workouts. In fact, I have a pretty vivid memory of the day I had a 10-mile run on my training calendar but there was a foot of snow on the ground and more coming down. Long story short, I put on two pairs of pants, threw cleats on my shoes, and logged the miles.
Honestly, if you’ve got the right gear, you’ll only be cold for the first mile or so. Here’s what I know helps:

If you’re just not sure how much you should actually bundle up because you’re likely to get hot and sweaty after you get moving, try the “What to Wear” tool from Runner’s World. It will give you advice on what to wear for outdoor running according to weather, wind, and other variables.

Sample your city’s indoor offerings.

If exposing yourself to the elements just isn’t your thing, there’s absolutely no shame in embracing indoor heating. Winter is a perfect time to sample inside workouts like hot yoga, barre, and CrossFit. In fact, many studios offer free or discounted trials for newcomers (especially around the New Year’s resolution season).
You can get a good indoor workout without even leaving your toasty nest with fun and challenging home videos like HealthyWay’s Holiday HIIT series.

And if all else fails…

Make friends with the treadmill. I have one in my basement, which is seriously convenient. But even if you do have to drive to the gym to use one, you can bribe yourself into enjoying it (and therefore wanting to keep at it) by catching up on an episode or two of your favorite binge-worthy TV on your phone while you run.

Categories
Nutrition x Advice

How Long Do Holiday Leftovers Really Last? What To Know Before You Take Another Bite

There’s nothing quite as joyful as gathering with the people you love around a table piled high with scrumptious dishes. But after the celebration ends, you have a dilemma on your hands: What should you do with all those leftovers?
They might make for tasty lunches for a couple of days—but they can also make you sick if you don’t take the right precautions. Here’s what you need to know about the lifespan of leftovers and how you can safely savor every last bite.

Before digging into dessert…

Pack up those leftovers! Food-borne illnesses strike 48 million people every year according to the Centers for Disease Control and Prevention. Cooked food shouldn’t sit out for more than two hours in the “danger zone”—which is marked by temperatures between 40° F and 140° F and is a breeding ground for bacteria. So before you dish out the pie, plan to put what remains of dinner in the fridge or freezer.
Foods should be stored in shallow, air-tight containers, preferably portioned into single serving sizes, which will allow for easy reheating and encourage timely consumption. Label each dish with a Post-it that includes the name of the food and the date it was prepared so that there’s never a question about the age of your leftovers.

How long is too long?

You’ve been reliving that holiday meal through lunches of leftover turkey and mashed potatoes for a couple of days. But the joy of leftovers can soon turn into a nightmare if you eat them past their prime.
Most foods like mashed potatoes, side dishes, and desserts are safe for three to four days, assuming they’re reheated to at least 165° F. Some foods, especially meat and dairy, don’t last quite as long. Here’s a more specific breakdown of how long the Food and Drug Administration recommends keeping holiday leftovers in the fridge:
[sul title=”Meat” subheader=”3 to 4 Days”]
Cut meat into serving-size portions and remove it from the bone before packing it up to reduce the risk of bacterial contamination.
[sul title=”Seafood” subheader=”1 to 4 Days”]
Be aware that this depends on the type of fish and how it’s prepared. Leftover sushi, for example, should be discarded after just 24 hours.
[sul title=”Gravy” subheader=”1 to 2 Days”]
Bring that luscious leftover gravy to a full boil when reheating.
[sul title=”Stuffing” subheader=”3 to 4 Days”]
Like fish, stuffing’s sustainability will depend on how it was prepared. Was it a separate dish, or prepared inside a bird? Does it contain meat or oysters? The details make a difference.

Feed the community.

Being surrounded by so much food serves as a reminder that others aren’t as fortunate, and some of us wish we could donate holiday leftovers to a local food bank or homeless shelter. The reality of food donation is complicated, though. The good news is that you don’t have to worry about legal liability—the Federal Bill Emerson Good Samaritan Food Donation Act protects food donors from lawsuits (except in cases of gross negligence).
However, most soup kitchens and shelters won’t take donations of homemade food. Call around to organizations in your area to check on their policies, and consider grabbing canned goods or finding out if you can donate fresh produce while you’re at your favorite grocery store. If you have a tendency of making way too much, pare down and donate the money you would have spent on surplus groceries or use it to buy donation-eligible food items instead. After the holidays, if you have unopened cans, jars, or boxes of food you don’t anticipate using in a timely manner, donate them to a local food bank sooner rather than later.
You can also simplify your life and lessen food waste by encouraging your guests to bring a clean container to your feast. They’ll leave with leftovers to enjoy, less food will be thrown out, and fewer disposables like plastic bags and cling wrap will wind up in landfills.

Give your leftovers an encore.

The best way to use up leftovers is to transform them into new meals. You can throw almost any meats and veggies into a hearty stew or soup. Breathe new life into spuds by whipping up potato pancakes, dumplings, or breakfast hash.
Shepherd’s pie was practically invented to make use of leftover meat and mashed potatoes. And why not get a little experimental? Turkey tacos with cranberry “salsa,” savory waffles with ham and cheese, and fried rice studded with the remains from your green bean casserole are sure to be a hit and will empty your fridge in a flash.

Categories
Favorite Finds Motherhood

Don't Know What To Get Your Bestie For Her Baby Shower? We've Got You Covered

When you don’t have kids, baby showers can be a little tricky. When it’s your BFF who’s expecting, suddenly there’s even more pressure for you to get something perfect. The moment you RSVP yes, you might find yourself asking a number of panicky questions. Should you get a present for mom? For baby? What do babies need? And why is baby stuff so expensive?
You’ve got a laundry list of totally understandable concerns, but there’s no need to panic. We’ve got your back. Here’s the inside info that’ll have everyone in attendance convinced you’re a seasoned pro in the baby shower game.
First of all, you can make this really easy on yourself—check your friend’s registry. Most moms-to-be create a baby registry and she’ll be happy to get anything on the list.
But if she doesn’t have a registry or you’re not a “buy a gift off a list” type of gal, then here are the gifts that your BFF and baby are sure to love.

1. No-Slip Booties

Babies need shoes? Yes. Sooner than you think, the kid will be toddling all over the place and they’ll need non-slip shoes for their new walking adventures. To the disappointment of moms everywhere, run-of-the-mill baby shoes always fall off at incredibly inconvenient times. These no-slip booties, on the other hand, strap on tight (but comfortably) and have textured bottoms to keep kids from slipping on slick floors. Plus, they’re cute, which—let’s be honest—is probably the most important quality for all baby gifts.

2. WubbaNub Pacifier

Every mom I know has at least two of these. I don’t really get it, but they all swear they’re the best pacifiers around. Plus, it’s got an elephant on it. Who doesn’t like elephants?

3. Piyo Piyo Nail Scissors

This gift doesn’t seem super fun, but your friend will be so happy to have these around the first time baby manages to nick her with a sharp nail—especially during breastfeeding. You need to cut a baby’s nails fairly often and these scissors make it a much less stressful task. The blade edges are turned up, so mom won’t even come close to accidentally snipping the baby’s skin—a possibility that’s downright unpleasant to even think about, proving why these scissors are so important.

4. Banana Training Toothbrush

This also sounds weird. Who needs a training toothbrush? Well, every baby I know loves gnawing on this thing when they start teething. Teething is a tough process, so anything that makes the baby feel better will make mom very happy, too. Plus, it’s kind of cool to get babies into brushing their teeth before they have teeth in the first place.

5. Boppy Lounger

This is pretty much a baby bean bag, but way better. Honestly, I wish I had a big fluffy pillow like this that I could lounge on. The Boppy lets the baby lie down in a comfortable position so mom can give her arms a rest without worry. Plus, the cover is machine washable for the many times the baby will inevitably spit up on it.

6. Changing Station

You’ve probably never noticed how few bathrooms have changing stations, right? Well, moms are very aware of the lack of sanitary changing surfaces, especially when their baby is in the “constant pooping” stage. This travel changing station gives baby a clean soft surface for changing that parents can fold up and take with them.

7. Outlet Covers

This isn’t the most exciting gift, but it’s so necessary! Babies love outlets. For some reason, it seems like babies are born knowing two things: Boobs are for food and Outlets are super fun to play with. Any time I babysit, the tot whose care I’m charged with can’t wait to try to plug their finger into an electrical socket.
These covers will keep baby safe and save mom from constantly dragging her kid away from the outlets. Plus, you get 24 covers to make sure that every outlet is protected.

8. Funny Onesie

As the child-free friend, it’s practically your job to make sure that baby has some comical clothes. Get a funny onesie, like this “Mind on my mommy and my mommy on my mind” piece. That said, kindly avoid baby clothes with swear words or super adult topics. Sure, it’s funny, but the mom may not want pictures of her child wearing something with the F bomb on it.
If you’re really feeling out there, you can go for high cuteness and low practicality and get something like this owl costume. Hey, there’s no reason why the kid can’t dress like an owl everyday. And they’d look so cute!

9. Books

It’s never too early to start reading to a baby. And if mom has something cute to read, like this Toot book, it doesn’t get boring. Because even though she’ll love time with her baby, even Goodnight Moon gets old after the 30th read. Also, how about a book like I Heart My Little A-Holes to give mom a reason to laugh when baby’s simply refusing to sleep?

10. Postpartum Herb Bath

At the baby shower, mom deserves some of her own gifts, too. This bath will help her relax and heal after giving birth. She’ll definitely appreciate some alone time in the tub after hours of dealing with a crying baby.

11. Shea Butter Hand Creams

Moms have to wash their hands constantly because they’re often covered in poop and spit up. She’ll appreciate having some nice smelling lotions to keep her hands smooth and provide a scent other than diaper cream and baby powder.

12. Sleep

The best gift you can give a mom is sleep. People swear by this sleep suit to get babies to stay asleep through the night, even as young as 2 months. Then, get the mom this full body pillow. The huge pillow is super supportive for pregnant woman and its cuddly softness feels great even after the baby comes.
With this list, you’ll be a superstar at any baby shower. Your BFF will be happy and baby will get presents that will enhance their natural cuteness—all thanks to a little planning and a lot of BFF love.