Month: January 2018

Healthy Fast Food Guide: How To Leave The Drive-Thru With Less Regret

Post author By Joni Sweet
Post date January 23, 2018

You’ve got back-to-back meetings, a project due by the end of the day, a post-work networking event, and a couple of errands to run to top it all off. Before you know it, it’s 2 in the afternoon, your stomach’s rumbling, and you’ve got just 10 minutes to find something to scarf down. Looks like fast food is the only solution today.
So as you enter the drive-thru, your eyes scan the menu. Juicy cheeseburger with piping-hot fries…crispy chicken sandwich on a fluffy white bun with a generous slather of mayonnaise…maybe even a chocolate milkshake to wash it all down. Looks like your healthy eating plan is out the window for today, right?
Not necessarily.
“Nowadays, there are lots of really healthy options at fast food restaurants,” Amy Goodson, a registered dietitian in Dallas, tells HealthyWay. “It doesn’t mean you have to eat a burger with fries and a milkshake every time you visit the drive-thru. You can make small changes to improve the overall nutrition value of the meal.”
Goodson teaches busy families, students, and professional athletes about the healthiest fast food options available when they’re on the go, and she wants to help you leave the drive-thru with a little less regret.
Here’s her expert advice on the healthiest fast food options at big chains and how to avoid a calorie bomb while still enjoying your favorite foods—because the last thing you need is to leave the drive-thru feeling remorseful on a jam-packed day.

Let’s face the facts.

You’re probably not surprised when you read news headlines about the unhealthy nature of most fast food. But what exactly makes some of these convenient meals so bad for you?
“The typical fast food choices, like burgers and fries and onion rings, are really processed. You’re looking at meat that’s generally not the leanest cuts, lots of processed carbohydrates, and tons of stuff that’s fried in oil,” Goodson explains.
It’s not that a burger in general is unhealthy, she adds. It’s just that the typical ones from the drive-thru have been prepared in a facility many miles away, loaded with preservatives to extend their lifespan, and infused with synthetic flavorings and large quantities of sodium to make it taste good.
“There’s a reason it only costs a couple bucks. If they were providing you with a lean cut of meat and high-quality ingredients, it would definitely cost more,” she notes.
In short: Fast food restaurants are on a mission to churn out tasty meals that can be made as quickly and cheaply as possible. And it comes at a cost to our health.

So why do we keep coming back?

Roughly 8 in 10 Americans eat at a fast food restaurant at least once a month, according to a Gallup poll. Yet the majority of those surveyed admit the food is not good for you. So why do we keep coming back?
“This day and age, people are always in a hurry,” says Goodson. “People are on the go, and they don’t have the time people once did to cook and make meals at home.”
Goodson also observes that fast food restaurants have become more ubiquitous over the years. In fact, the top 500 chains (which includes McDonald’s, Subway, and Starbucks) boosted the number of locations by 2.1 percent from 2015 to 2016. So when you’re out and about and you find yourself hankering for something quick to eat, chances are high that you’ll end up at a fast food restaurant—they’re everywhere!
The good news is that the industry is changing. Fast food restaurants have started displaying calorie information, offering nutritious alternatives (like apples instead of fries and milk instead of soda), and adding more fresh veggies to their menus in an effort to appeal to increasingly health-conscious customers. So even though we don’t have much time to cook at home and we’re surrounded by fast food chains, we can now make healthier choices when we need a quick meal on the go.

“Eat fresh!”

What’s the healthiest fast food restaurant in America? Although nearly all of the big chains offer a couple of nutritious options, Subway boasts the largest quantity of nutrient-dense meals, says Goodson.
“You can load your sandwiches up with lots of fresh vegetables and choose whole wheat or honey oat bread for more fiber,” she says. “They also offer a variety of lean proteins, like turkey and ham.”
Subways wins points for offering a variety of sauces without a lot of fat, like the sweet onion, honey mustard, and red wine vinaigrette. They boost flavor without adding significant calories to your meal.
Goodson also notes that Subways seem to be everywhere—there are more than 26,000 locations in the U.S. as of 2016. Whether you’re in the airport, shopping at the mall, or driving on the highway, you’ll probably stumble across a Subway—good news when you crave a healthy, quick bite.
“At Subway, you can make a smart choice when you’re traveling or busy, and it’s pretty inexpensive,” says Goodson.

The Short List

A cheat sheet can certainly come in handy as we browse fast food menus looking for something healthy. Here are Goodson’s picks for the healthiest fast food options to choose when you visit popular fast food restaurants:

At Chick-fil-A

Get the Grilled Chicken Cool Wrap, suggests Goodson. The lean protein will help fill you up, and the fresh vegetables add vitamins. She also says you can ditch the wrap and choose a grilled chicken salad to cut down on carbs.

By the Numbers

350 calories, 14 grams of fat, 29 grams of carbohydrates, and 37 grams of protein

At McDonald’s

Goodson recommends the Southwest Grilled Chicken Salad. “It’s lower in saturated fat than the crispy chicken because it’s skinless and grilled. Since the dressing comes on the side, you’re in charge of how much you put on, so you can keep it light,” she adds.

By the Numbers

350 calories, 11 grams of fat, 27 grams of carbohydrates, and 37 grams of protein

At Wendy’s

The Grilled Chicken Sandwich is Goodson’s top pick at Wendy’s. “They use good quality lettuce, whereas many fast food restaurants just use iceberg. They also use mustard instead of mayo, which makes it healthier,” she notes.

By the Numbers

360 calories, 8 grams of fat, 38 grams of carbohydrates, and 35 grams of protein

At Dunkin Donuts

It might be hard to believe that a restaurant with “donuts” in the name serves up anything nutritious, but Goodson says that Dunkin actually has a good breakfast option. “Go for the ham, egg, and cheese on an English muffin,” she says. “The biscuits can top 300 calories without anything else on them, so the English muffin is better because it has fewer calories and fat. It’s a great choice for your way in to the office.”

By the Numbers

380 calories, 16 grams of fat, 37 grams of carbohydrates, and 21 grams of protein

At Subway

You’re spoiled for choice at Subway, but if you’re looking for the healthiest option, try the 6-inch Fresh Fit sub with turkey breast. “Turkey, ham, or chicken are much leaner sources of protein than pastrami or meatballs,” Goodson notes. Plus, it contains two full servings of fresh vegetables for a lunchtime win.

By the Numbers

280 calories, 3.5 grams of fat, 46 grams of carbohydrates, and 18 grams of protein

At Burger King

When it comes to the healthiest fast food, you won’t find too many nutrient-rich choices at Burger King, says Goodson. “But the Grilled Chicken Sandwich will help you cut back on the saturated fat found in other menu items,” she says. Skip the fries in favor of a side of applesauce.

By the Numbers

470 calories, 19 grams of fat, 39 grams of carbohydrates, and 37 grams of protein

At KFC

Not all the chicken at the restaurant formerly known as Kentucky Fried Chicken is fried, and the grilled version is your best bet if you’re watching what you eat, says Goodson. “Grilled chicken is a lot better than fried. Everyone eats the skin on fried chicken and it becomes a really high-fat item, but the grilled chicken is skinless,” she notes. Make a meal out of it with sides of green beans and mashed potatoes.

By the Numbers

For a piece of grilled chicken breast and a grilled drumstick: 290 calories, 11 grams of fat, 0 grams of carbohydrates, and 49 grams of protein

At Chipotle

Skip the tortilla shell and go for a burrito bowl with brown rice, beans, fajita vegetables, chicken, tomato salsa, and guacamole, Goodson suggests. “A typical tortilla at Chipotle has around 300 calories before you put anything in it. They’re huge! When you choose a bowl, you knock off quite a few extra carbs,” she notes. Why splurge on guac? “It’s a much better option than sour cream if you’re looking to round out your meal with a healthy fat, and you can still enjoy the goodness of what’s inside of a burrito.”

By the Numbers

795 calories, 36.5 grams of fat, 71 grams of carbohydrates, and 47 grams of protein

At Starbucks

Stay away from the Frappuccino, Goodson cautions. “They have lots of added sugar, calories, and fat. A Caffè Latte is so much better for you.” Lattes boast a high amount of protein compared to a typical beverage, coming in at 13 grams of protein in a grande.

By the Numbers

190 calories, 7 grams of fat, 19 grams of carbohydrates, and 13 grams of protein

At Domino’s

Pizza places make healthy eating a little tougher, but you can cut calories and fat by choosing a thin crust and topping it with vegetables, says Goodson. If you’re ordering Domino’s, try the Pacific Veggie specialty pizza on thin crust. “Blot your pizza to get rid of some of the grease (and fat) on top of it,” Goodson suggests.

By the Numbers

For ¼ of a medium Pacific Veggie pizza: 330 calories, 17 grams of fat, 29 grams of carbohydrates, and 15 grams of protein

As for the sides…

What would a fast food meal be without sides? Sure, it’s fun to indulge in french fries sometimes, but you can make the overall meal a lot lighter if you choose an alternative, says Goodson.
Apples, small salads, soups, yogurts, and fruit cups are some of the healthiest fast food sides on offer at chain restaurants. And if you do crave fries, try to make the entree portion of your meal a little healthier than usual.

Hard and Fast Rules

You won’t always have the nutritional info at hand when you visit a fast food restaurant. Fortunately, Goodson has some easy-to-remember rules that will help guide your food choices:

Choose a “healthy friend.”

“A lot of times, when people say they’re going to get fast food, they automatically think of a high-fat, low-nutrient meal. But if you pair your favorite item with something a little bit healthier, your meal improves,” she explains. For example, if you really want a cheeseburger, pair it with a fruit cup so you can satisfy your craving and do your body a little bit of good at the same time.

Check out the kids’ menus.

“Most have smaller portions and offer the option to pair the meal with something healthy,” says Goodson.

Don’t size up.

While customers are no longer asked if they want to supersize their meal, they still tend to order larger sizes than they need to get full, says Goodson. “Serving size is everything. If you’re eating a kids’ cheeseburger with some fruit and milk, that’s probably enough for lunchtime.”

Order your spreads and dressings on the side.

These tend to be high-fat items, so you want to limit how much you put on your meal. “Avoid the white, creamy spreads, like mayo, ranch dressing, and sour cream,” cautions Goodson. “They tend to be higher in fat than colorful options like mustard and balsamic vinaigrette.”

Choose whole grains over white bread.

“They’ll have more fiber and they’ll usually be a little less processed,” notes Goodson. “Choose thinner versions, like flatbread, to help cut down on carbs.”

Leave the guilt behind.

As much as you might try to avoid fast food, we all end up under the Golden Arches from time to time. It doesn’t have to mean your healthy diet plan is down the drain.
“If you have to grab fast food, it’s not a big deal. Just be aware of your choices and try to pick a healthy option from the menu,” says Goodson.
And when you lick the salt from the fries off your fingers, enjoy it. The other positive choices you make throughout your week will make up for it, and you’ll ultimately become a healthier, happier you—no guilt necessary.

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Health x Body Wellbeing

Acupuncture Explained: Why This Ancient Practice Should Be A Part Of Your Holistic Health Routine

Post author By Kelly Burch
Post date January 23, 2018

When you think of acupuncture, what comes to mind? If you’re like most Americans, the first word you think of after hearing acupuncture is needles. Many of us have seen acupuncture portrayed in movies or other media and have formed our own skeptical or fear-based ideas about the practice. After all, don’t those needles hurt? And isn’t acupuncture some kind of outdated treatment that should have been shuttered once modern medicine came around?
Although you’ve probably seen depictions of acupuncture, most people don’t understand the theory behind the practice, or the fact that acupuncture has proven health benefits (yes, even according to Western medicine). With more Americans looking into alternative wellness and putting a focus on preventative healthcare, now is a great time to learn about acupuncture and the positive effects it can have on your life.
So, keep an open mind and read on. We promise that this treatment is about so much more than being stuck with needles! If you give it a chance, acupuncture might just become one of your favorite parts of your holistic health routine.

What is acupuncture?

Acupuncture is an approach that is part of traditional Chinese medicine. The process itself involves very intentionally stimulating certain parts of the body. Most often this is done using thin metal needles that are inserted into the skin, but there are other approaches that don’t involve needles at all (so if fear of needles is holding you back, it’s time to reconsider acupuncture).
“Acupuncture originated in China thousands of years ago as part of the region’s healthcare traditions,” says Yunuen “June” Beristain, a licensed acupuncturist and founder of Amplify Acupuncture in Los Angeles. “For thousands of years, it has remained as one of the region’s widely used therapeutic methods due to its efficacy.”
Traditional Chinese medicine is grounded in the idea that everything in nature is powered by qi, or energy, Beristain explains. This includes our bodies, which should function as a perfectly balanced system. When that system becomes disrupted or unbalanced, health ailments can emerge. Acupuncture aims to realign the system, allowing qi to flow as it should.
[pullquote align=”center”]“For thousands of years, it has remained as one of the region’s widely used therapeutic methods due to its efficacy.”
—Yunuen “June” Beristain, Amplify Acupuncture[/pullquote]
“By understanding this energy along with its functions, mechanisms, and pathways in the body, acupuncture is able to stimulate it. In doing so, it effectively stimulates the body’s own healing mechanisms,” Beristain says.
Rather than healing ailments, practitioners of traditional Chinese medicine believe acupuncture allows the body to access its own healing powers and rebalance its systems.
“Our bodies know how to heal. They are constantly healing themselves. Acupuncture uses our own body’s wisdom and healing mechanisms to improve health,” Beristain says. “It works with the body, not against it. This makes acupuncture an excellent choice for natural medicine, with little to no side effects but with excellent results.”

What does Western medicine have to say?

All that talk about energy flow and natural healing sounds wonderful, but if you’re like many savvy health consumers, you probably want to know what Western medical research says about acupuncture, like how it functions and whether it works.
The short answer? It sure does.
According to research reviewed by the National Institutes of Health (NIH), acupuncture is an effective treatment for many ailments, particularly chronic pain and menopause-related symptoms including hot flashes, sleep interruptions, and anxiety. In fact, one study found that acupuncture reduced menopause symptoms by nearly 37 percent. Women who received acupuncture during the study also reported improved quality of life.
When it comes to certain chronic conditions including chronic pain, one review of studies involving nearly 18,000 individuals being treated for chronic pain found that those who had acupuncture experienced less pain than people who received simulated acupuncture—a placebo situation designed to make them believe they were getting acupuncture when they weren’t.
[pullquote align=”center”]According to research reviewed by the National Institutes of Health (NIH), acupuncture is an effective treatment for many ailments, particularly chronic pain and menopause-related symptoms.[/pullquote]
An in-depth NIH resource on acupuncture reports that “results from a number of studies suggest that acupuncture may help ease types of pain that are often chronic such as low-back pain, neck pain, and osteoarthritis/knee pain. It also may help reduce the frequency of tension headaches and prevent migraine headaches. Therefore, acupuncture appears to be a reasonable option for people with chronic pain to consider.”
The resource goes on to say, “The effects of acupuncture on the brain and body and how best to measure them are only beginning to be understood.”
While studies have shown that acupuncture can be effective for pain relief, Western doctors don’t entirely understand why it works so well. It is believed that acupuncture affects the electronic transmissions that take place in all areas of our bodies, explains Joseph Feuerstein, MD, director of integrative medicine at Stamford Hospital in Stamford, Connecticut, and assistant professor of clinical medicine at Columbia University in New York City.
“Research suggests that acupuncture is working on multiple different parts of the central nervous simultaneously, including releasing pain-modulating substances in the local area and also work[ing] at the level of the spinal cord and higher areas of the brain,” Feuerstein says.
Beristain agrees with this characterization.
[pullquote align=”center”]“Acupuncture is working on multiple different parts of the central nervous simultaneously, including releasing pain-modulating substances.”
—Joseph Feuerstein, MD[/pullquote]
“Acupuncture stimulates the minuscule electrical impulses that energize every cell, every tissue, and every function in our bodies,” she says. “For example, connectivity tissue, which is prevalent throughout the entire body, has high electric activity. By the strategic insertion and manipulation of tiny needles, acupuncture stimulates the electric activity in the body that stimulates healing.”

Who should try acupuncture?

Given your new understanding of both the Western and traditional Chinese explanations of how acupuncture operates, you might be wondering if you should give it a try. Most Americans who try acupuncture come to it when other medical options have failed to give them relief or help them heal. However, Beristain points out that in traditional Chinese medicine acupuncture is an important preventative health measure.
“You don’t have to experience any health challenges to benefit from acupuncture,” she says. “Just like a healthy diet, exercise, and mindfulness, acupuncture is a great practice to maintain your health.”
That said, since acupuncture has been shown to relieve chronic pain and alleviate symptoms of menopause, people with those conditions could benefit from therapeutic acupuncture.
Many people turn to acupuncture for help with fertility issues, too, and all the experts who spoke with HealthyWay for this piece say that acupuncture can help with fertility. However, the research is not clear-cut around this issue. One study found that acupuncture can improve coping for women who are having difficulty getting pregnant and that it may positively influence female reproductive health. Another study found that acupuncture did not increase pregnancy rates for women undergoing in vitro fertilization overall, although it did result in some improved pregnancy rates at IVF clinics with lower success rates.

What to Look for in an Acupuncture Provider

Opting for acupuncture can be scary, especially since Western medicine can’t fully account for how it works. Mysteries aside, it’s also not easy to find a person who you can trust to poke and prod you with a bunch of needles!
That’s why it’s important to find a qualified acupuncturist who can help set your mind at ease. Ralph Esposito, a naturopathic physician, licensed acupuncturist, and functional medicine doctor with offices in Bridgeport, Connecticut, and New York City, says it’s important to go with someone who is a licensed acupuncturist or LAc. Other doctors can be trained in acupuncture without understanding the basics of traditional Chinese medicine, which are essential for making acupuncture work, he says. The National Certification Commission for Acupuncture and Oriental Medicine can help you find a licensed acupuncturist in your area.
[pullquote align=”center”]“Just like a healthy diet, exercise, and mindfulness, acupuncture is a great practice to maintain your health.”
—Yunuen “June” Beristain, Amplify Acupuncture[/pullquote]
Beristain points out that licensed acupuncturists have undergone years of training in order to provide you with top-notch care.
“The amount of training to become a licensed acupuncturist is vast and challenging,” she says. In California, where she practices, licensed acupuncturists have to complete a four-year program and go through a multi-level certification exam.

What to Expect

When you go for your an acupuncture appointment you can expect to spend about half an hour with your practitioner, although the first appointment will take longer as you talk about your health conditions and what brought you in.
Then, it’s time to get started. You’ll relax (usually lying down), while your acupuncturist inserts between five and 20 needles depending on the type and site of treatment. Those are left in for 10 to 20 minutes, during which time you can just sit back and relax. After that the needles are removed and you’re ready to be on your way.
One of the biggest misconceptions about acupuncture is that it hurts, Beristain says. Because acupuncture needles are very thin, they shouldn’t cause you pain when they are inserted.
“One might experience a needle that is uncomfortable, but most people are surprised at the fact that acupuncture can be virtually painless,” she says.
Esposito adds that many people believe the needles are targeting nerves, which is not the case.
“Yes, these needles are very close to specific nerves and they work on the autonomic nervous system but they don’t ‘hit’ nerves,” he explains. “That actually would be very painful.”
Instead, the needles calmly stimulate your body’s qi energy or electrical pulses, depending on whether you’re looking at it from the Eastern or Western viewpoint. Overall, the process is very gentle, so it may take a few sessions to begin experiencing relief.
“Acupuncture is gentle. It works with the body’s own wisdom to, in most cases, go to the root of the issue,” Beristain says. “Therefore, it is rarely used as a therapeutic method that one can do once and expect immediate results.”
Most people treating a specific condition will require two session a week for about six weeks. After that you’ll evaluate your needs with your practitioner and set up a maintenance plan.
It’s ok to go to your acupuncture appointment right after exercising, but it’s important to make sure you’ve eaten recently, Esposito says.
[pullquote align=”center”]Acupuncture needles calmly stimulate your body’s qi energy or electrical pulses, depending on whether you’re looking at it from the Eastern or Western viewpoint.[/pullquote]
“Acupuncture can be great to lower blood sugar and blood pressure, and doing it without any food can cause lightheadedness and low blood sugar,” he explains.
After your session light movement is suggested, but it’s best to hold off on heavier exercise for the rest of the day.

Acupuncture at Home (and on the Road)

To get the full benefits of acupuncture you have to visit a licensed practitioner who has spent years studying the complex theories behind the practice. However, there are some benefits of acupuncture that you can experience at home, no needles required.
For relief from headaches, Esposito recommends activating your large intestine point (LI4), which is located between your thumb and index finger.
“Straighten all your fingers to have them touch and there will be a bump between your thumb and index finger. This is LI4,” he says. “Press here for a few minutes for headache relief.”
Another popular acupuncture point is pericardium 6 (PC-6), also known as the Inner Pass. This is located about two inches up your forearm from the point where your wrist meets your hand, in between the two tendons. You can press on that point until you feel a pulse to relieve nausea. In fact, this is the idea behind the popular motion sickness relief bands that many people wear.
Next time you have a headache or are feeling queasy, give the principles of acupuncture a try for yourself, whether you’re at the office, in the comfort of your own home, or on the go.
Whether you’ve been fighting headaches or hormonal issues, or are just curious about how ancient healing traditions can boost your overall health and wellness, you might want to give acupuncture a try in 2018. After all, there’s got to be a reason that the treatment’s popularity has lasted for thousands of years and spread all the way around the globe.
“It is important to know what a powerful tool acupuncture is for preventative medicine,” Beristain says. “Acupuncture and traditional Chinese medicine focus on achieving balance in the body in order to prevent disease and maintain optimal health. Therefore, the consistent practice of acupuncture is really a great addition to the wellness regime of any person.”
[related article_ids=1001219]

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Motherhood

Parents Have A Favorite Child, And It's Usually Their First

Post author By Mary Sauer
Post date January 22, 2018

“My oldest tends to be my favorite most often,” one mom of three—let’s call her Samantha—tells HealthyWay. “She is at a stage that is less challenging for me currently, and she is most like me, so I understand her the best.”
Before you jump to conclusions and find yourself wondering what kind of mom favors one child over another, you need to know two things.
First, Samantha is quick to point out that her favorite child changes from time to time.
“Relationships with our children are like relationships with any other person in that we connect to them differently,” she explains. “I love them all equally, but I certainly may like them differently depending on the day.”
The second thing you need to know is that Samantha isn’t all that different from other parents. The only thing that truly sets her apart is that she is honest about favoring one child over the other, while many parents deny this to be true. The truth is, research actually shows that favoring a child isn’t all that uncommon. And, like Samantha, most parents will favor their oldest child. Birth order does influence how parents feel about their children, according to a study published in The Journal of Family Psychology.

In the study, which was published in 2005, 384 families were surveyed. Each of these families had a pair of children that were no more than four years apart in age. And although the parents did admit to having a favorite child, they didn’t admit to which child it was. Instead, the children themselves were surveyed on how they perceived preferential treatment from their parents and how it impacted their self-esteem.

And the Winner Is…

In the study, both oldest and youngest child argued that their sibling received preferential treatment. Of course, if any of us think back to our own childhood, we might say that our parents liked our sibling better, too. It goes to show that, no matter the birth order, children are going to believe they are being slighted by their parent.

Mom just admitted I’m her second favorite child. I’ll take it.

— Lucy Presnal (@Lucille_E_P) January 19, 2018

This wasn’t the only thing we discovered from their survey results. Much more telling were the revelations about how preferential treatment influenced feelings of self-worth. Specifically, it was the oldest child who was impacted the least by preferential treatment. Meanwhile, younger kids were much more likely to have their self-esteem suffer, suggesting that the parents did, in fact, favor the older child.
Additionally, in a second visit with these families, conflicts and problems were presented to the family. In recording the family as they attempted to resolving these conflicts, researchers noted that preferential treatment seemed to fall on the oldest child most often.

What about families that don’t fit in the neat mold of having two children? Well, middle children are the least likely to be favored, according to The New York Times.

Why Parents Play Favorites

As explained above, parents are definitely most likely to favor their older children. Of course, there are always exceptions to rules, and birth order isn’t the only factor that influences how parents feel about their children. The truth is, behavior does impact how parents treat their kids.

It’s hard not to prefer the kids who make parenting easier, according to Kryss Shane, a licensed clinical social worker who specializes in adolescent and child counseling. She explains further that if parents are busy, the child who is more likely to sit quietly during work calls or stressful times may gain a spot of favoritism as well.
For one mom of two, birth order doesn’t seem to matter at all. She admits to struggling with feelings of preference towards her youngest child on a regular basis.
“I have a favorite child,” she admits. “It’s the one who thinks linearly, isn’t lost in his head, and is affectionate. It’s easy to spend time with him and I understand him.”

She continues on to explain that her other child, her oldest, is much different. She doesn’t understand the way she thinks, often feels overwhelmed and unnerved by her chatty and hyperactive nature, and frustrated by her misbehavior.
In other cases, similarities that exist between parent and child my explain why a parent may show preference. Bonding over music or hobbies may provide a stronger connection, says Shane. And if the child is exceptional in a way that is prioritized by the parent, such as getting good grades or performing well in sports, parents may favor kids because of the pride they feel for that child or the bragging rights they provide.

Interestingly enough, although many parents may say differently, the child who receives the status of favorite child probably remains the same, no matter how their behavior or performance changes, according Oksana Hagerty, PhD, an educational and developmental psychologist who serves as a learning specialist at Beacon College.
“No matter what has happened, most of the time, the status of the kid as a favorite or a non-favorite remains the same throughout the life of the kids or the parent,” she says.

When Favoritism is Harmless

Not all feelings of favoritism are reason for concern, according to Shane. In fact, she believes these preferences are fairly typical, and research backs that up. The truth is, 70 percent of mothers report feelings of preference towards one child, and 74 percent of fathers say the same.

“It’s generally assumed that having a favorite child is wrong because it puts children against each other and means that at least one child has to then be the least favorite child,” Hagerty says. “However, this is super common, it’s something that can change frequently, and it is no reason for parents to feel guilty.”
Additionally, feelings are simply feelings. And for mothers like Samantha, keeping favoritism harmless might be as simple as working hard to behave fairly towards your children, no matter how you feel.

“It doesn’t affect the family dynamic,” says Samantha. “Time and time again, I have made it explicitly clear that I love each of them with a love so deep they could never understand it, and no matter what they do I would never stop loving them.”

When Favoritism is Harmful

That being said, there is no question that favoritism can be harmful to the family dynamic. According to Hagerty, it is pretty typical for favoritism to affect sibling relationships.

“Very rarely does the child who is not a favorite perceive this situation as normal,” she says. “Most of the time, unfortunately, playing favorites causes rivalry between children and really affects their relationship in the future.”
According to Shane, self-aware parents should be able to see when their affection towards their children becomes a problem. Favoritism is harmful if it leads you to have more relaxed rules for one child or if you spend far more time with a specific child.

Additionally, parents should be open to criticism from friends, co-parents, and even their children on this topic. In some cases, children will speak up, pointing out that their parents are showing preference toward one kid time and time again. This is a pretty good indication that there is a problem with the family dynamic.

Here’s What to Do if Favoritism is Harming the Family Dynamic

We all make mistakes, and showing our feelings of preference toward one child is a one that many parents may find themselves making. So what should be done in this situation? Shane recommends attacking the problem head on.

“If a parent recognizes they’ve slighted another child or other children, it may be time to reexamine rules in the home,” she says. “To try to refrain from having one long-term favorite, parents can work to engage with each child one-on-one so each gets alone time with their parent. Parents can also work to rotate activities during family time so every child gets to do their favorite thing periodically.”

Shane also recommends professional guidance, like counseling, if favoritism is becoming a problem in your home. A counselor can help parents examine the dynamics of the home, making certain they’re not responsible for creating a conflict and tension between siblings. Additionally, a therapist can help determine if favoritism is damaging the self-esteem of non-favorite children in the home and offer direction on what should be done next.

In the case that behavior motivates preferential treatment, it’s a good idea to address that specific aspect of the relationship. Shane suggests beginning by planning some one-on-one time with that child doing something they prefer and listening to whatever they have to say.
“You may find that they have a lot to say but don’t compete with siblings,” she says. “Or that something is going on that may be causing their tricky behaviors at home. If any one child is becoming increasingly difficult or creating problems at school and at home, it may be time to consider seeking professional help and guidance.”

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Conscious Beauty Lifestyle

Everything You’ve Ever Wanted To Know About Eyebrow Shapes—And How To Get Yours Just Right

Post author By Sian Ferguson
Post date January 22, 2018

When the movie Mirror, Mirror premiered in 2012, Lily Collins’ bold eyebrows were far from mainstream. Fast forward five years to now, and her brows are—knowingly or unknowingly—being emulated by almost everyone.
Thanks to the influence of Collins and others, including model Cara Delevingne, thick eyebrows have become a beauty ideal. Much like contouring, creating bold eyebrow shapes is now seen as an essential part of sophisticated beauty routines. Thick brows—and the products needed to create and maintain them—can be found nearly everywhere.
The obsession with eyebrow shapes has even saturated pop culture. “Eyebrows on fleek” has been ubiquitous since 2014, when teenager Peaches Monroee used the term in a Vine. In the UK, overly thick, dark, artificial-looking brows are often called “scouse brows”—a reference to an episode of the British TV show Desperate Scousewives.
Eyebrow trends, including fun, brightly-colored eyebrows and parodical “squiggle brows,” had their heyday in 2017. The brow trend has even involved its fair share of controversy, with many people pointing out that women of color were shamed for having thick brows until white influencers made them trendy.
While eyebrows have gotten bigger over the past few years, they’ve always been an important part of the face: we just didn’t realize it until recently. A 2002 study, for example, shows that eyebrows play a huge role in facial recognition. Eyebrows also contribute greatly to our recognition of emotion in facial expressions.
Different eyebrow trends have punctuated Western beauty ideals over the decades. In the ‘20s and ‘30s, pencil-thin, curved brows were popular. These were ditched for fuller, thicker brows in the ‘50s and ‘60s, which were replaced by more natural-looking brows in the ‘70s and ‘80s. The ‘90s saw women opting for thinner eyebrow shapes, while the early augts saw brows thicken again.
So why have bold, perfectly-groomed brows suddenly become so popular?
In part, it’s because of the influence of social media. “Brows have been become the focal point of beauty trends in recent years due to the new wave of social media marketing and the ongoing evolution of brow products,” says Shobha Tummala, founder of Shobha hair removal salons. “With the growth of visually-driven social networks such as Snapchat, Instagram, YouTube, Tumblr, etc., people are now able to be in touch with beauty trends all over the world at the palm of their hands,” she says.
Selfie culture means it’s easier than ever to see numerous close-ups of celebrities and influencers every day, and there’s no doubt that we’re strongly influenced by the picture-perfect, impeccably groomed eyebrows of our influencers. This includes celebrities like Collins and Delevingne, as well as the Kardashian sisters, who naturally have dark, thick hair due to their Armenian roots. The far-off paparazzi shots of yesteryear could never show off groomed eyebrows as well as a well-lit selfie, and we get to see those all day long.
Bold brows might also be trendy because they contrast strongly with the thin brow trends of the ‘90s—a look that’s now considered outdated. Influenced by celebrities like Pamela Anderson and Gwen Stefani, many women plucked—and over-plucked—their brows until they were pencil-thin.
“The ‘90s did a number on the ladies of my generation. We looked to Drew Barrymore and the cast of Friends as our beauty icons,” says Di Medlock, exhale spa’s national director of waxing.“Many of us tried to force our brows into a thin and highly stylized shape, which is not universally flattering.”
Another reason for the apparent popularity of thick brows? As far as beauty standards go, it’s relatively attainable, says Medlock. “We can’t all be a size two or have legs for days, but brows…that works for everyone,” she says.
And if your brows aren’t currently working for you, they’re relatively easy to fix.

How do I decide between different eyebrow shapes?

When it comes to styling your brows, you want to go bold and trendy while still looking natural. The key to great eyebrows is choosing a good shape.
Unfortunately, there are no universal rules when it comes to shaping your brows. “Brow rules are like horoscopes—they can’t all work for everyone all of the time,” Medlock says. “The human face is too unique for that kind of simplification.” Instead, it’s important to keep certain soft rules and tricks in mind when it comes to choosing an eyebrow shape.
Medlock notes that your different facial features will be accentuated by different brow shapes. “A thinner brow will highlight a dominant feature, whereas a thicker brow will draw attention away,” she says. A thick brow can reduce the look of a large nose, for example, while thinner brows could draw more attention to your eyes. Angled brows can make your features look sharper, while round eyes will emphasize rounder cheeks or lips.
Base your eyebrow shape on the shape of your face, but remember it isn’t the only thing you need to consider. Sabah Feroz, blinkbrowbar brow specialist, says that your ideal brow shape also depends on your brow bone structure and other facial features. Not every round-faced person, for example, would look great with the exact same shape of eyebrows.
Stick to these soft rules, but take your own brow bone into account, too.

Round

Round faces are nearly as wide as they are long. If your face is round, it’s widest at the cheeks with a soft jawline.
If you have a round face, avoid rounded brows and go for angled brows with high arches, instead. If a high arch is too bold for you, soften it a little. According to Feroz, this will open up your eyes and balance your facial features, making your face look slimmer.

Oval or Oblong

Oval and oblong faces are relatively round, but a bit longer than truly round faces. They’re widest at the cheekbones and involve a soft jawline.
Generally, any eyebrow shape will suit you if you if you have an oval or oblong face. If your bone structure seems a bit sharp, a low arch can soften your look. Opt for a nearly-flat brow—that is, one with a very low angle—if your face is particularly long.

Square or Rectangle

Square- and rectangular-shaped faces are equally wide at the forehead, cheekbones and jawline. They often include a prominent jawline.
If you have a square or rectangular face, the angles of your jaw might look a bit harsh if paired with a dramatically-arched brow. Soften your look by choosing a round or soft arched brow instead. The curves will accentuate your rounder features like your eyes and lips.

Heart Shaped

Your face is heart shaped if it’s widest at the forehead and narrowest at the jawline. You might have a sharp chin, too, and will want to soften your eyebrows to counteract that sharpness.
At the same time, you don’t want your face to look too round, especially if it’s short. Opt for a soft, low arch with a rounded curve to keep your face looking balanced.

Diamond Shaped

Diamond-shaped faces are widest at the temples. They often look a bit angular and bony, and can include a sharp chin.
A high arch will bring attention to your eyes whereas a soft arch will soften your features, meaning either shape is a good option depending on the look you’re going for.

How should I sculpt my eyebrows?

The shape of your eyebrows is important—but how you shape them is also important. If you don’t sculpt your eyebrows correctly, you might over-pluck, irritate your skin, and cause yourself a lot of unnecessary pain.
When it comes to removing unwanted growth and keeping what’s left behind “neat,” you have several options. Waxing and threading are both popular ways to shape your brows quickly. Although both methods can be painful, they’re a lot quicker than tweezing individual hairs.
“If you’re looking to maintain your brows at home … only remove the stray hairs,” Feroz advises. “Don’t attempt to shape unless you know what you are doing.” She suggests you leave shaping to the professionals and commit to maintaining brow tidiness between scheduled sculpting appointments.

Tweezing

It’s a good idea to shower or wash your face with warm water just before you work on your brows. The warm water will open your pores, making it easier and less painful to remove the hairs. Medlock suggests you brush your eyebrows downward before plucking above your brow to help you see the stray hairs. Use a pair of tweezers with a slanted tip in order to get the best hold.
Be careful not to over-pluck your eyebrows, as this will damage your follicles. You can avoid over-plucking by leaving a fair amount of time between each tweezing sesh. If you have over-plucked, give your eyebrows time to regrow. In that time, don’t pencil over or dye your brows too much, as that can further irritate your skin.

Threading vs. Waxing

Tummala recommends eyebrow threading instead of waxing or tweezing. Threading is a centuries-old technique that was initially popular in the Middle East, India, and China. Many people find it more effective, quicker, and less painful than other forms of hair removal. Those who swear by threading also say that the hairs grow back slower than they would if they were waxed or tweezed.
“The skin around your eyes is super delicate and waxing your brows essentially takes that first layer of skin off. Ouch!” Tummala says. “We always recommend threading your brows since threading is more precise and allows you get the shortest hairs from the root.”
Of course, if you have particularly sensitive skin, hair removal of any kind might irritate it. If you’re maintaining your brows at home, keep some soothing cream on hand. If you’ve accidentally ripped some skin off, a cold compress and some fresh air should help you soothe it.

Beyond Taming: How to Enhance Brows Without Going Overboard

Of course, since the trend is all about thick, bold brows, you don’t just want to remove stray hairs: you want to enhance the shape of your eyebrows, and many people rely on eyebrow pencils, powders, and creams to make their brows look fuller and thicker.

Pencil

If you’re reaching for a pencil to achieve thicker-looking brows, you might want to use an eyebrow stencil to help you create and fill in the shape. If you don’t have a stencil, Medlock gives this advice: “Make a solid line on the underside of your brow and then use upperward feather strokes to fill sparse areas.”
She goes on to say, “I never take the pencil all the way to the top edge of the brow—it looks too artificial.” She suggests brushing over harsh pencil lines with a clean mascara wand to give your brows a softer, more natural look.

Tinting

If your brow hairs are particularly light, you can have them tinted. Salons offer tinting services, and it’s also relatively easy to do at home with a home tinting kit. Just don’t make your eyebrows too dark—start by going a shade or two darker than your natural brow color.

Microblading

For those who have particularly sparse eyebrows, microblading might be the answer. Microblading is a meticulous process that involves tattooing hair-like strokes over your brow area. Unlike traditional eyebrow tattooing, though, microblading involves using tiny needles to deposit small amounts of ink under the skin. The result? Smaller, feather-like strokes that create natural-looking brows.
Microblading is semi-permanent, but some specialists recommend a follow-up appointment after a month to retouch the initial work. After that, the effect should last between one and three years. Microblading is usually priced between $600 and $900—and while this may seem pricey, it could be worth it if you find yourself filling your brows in every day and wanting to invest your time elsewhere.
We can’t all be Cara Delevingne, but we can take inspiration from her look and embrace thick, bold brows—that is, until the next eyebrow trend catches on.

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Happy x Mindful Wellbeing

How To Form Healthy Habits (And Make Them Stick)

Post author By Allison Schmidt
Post date January 22, 2018

Treating your body as well as you possibly can takes dedication, perseverance, and (you guessed it!) a whole bunch of healthy habits. This isn’t something you can establish overnight unless you have an iron will. For the rest of us, implementing healthy habits and sticking to them is an ongoing process.

How to Form Healthy Habits

Creating healthy changes in your life means that little decisions and actions need to become ingrained in your routine. You’ve heard of the term lifestyle change, right? Crafting a routine filled with healthy habits is the exact same thing. Having healthy habits changes how you think so eventually, instead of telling yourself to eat veggies with every meal, you just do it! No decision necessary.
We like to make little changes, one by one, that grow together to represent holistic change. This theory of change makes a lifestyle overhaul easier since it affords you stepping stones between your starting point and your health goals.
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If the healthy habit you want to establish is to work out everyday and you aren’t used to doing so, you may push yourself too hard and abandon ship if the habit seems too exhausting to maintain long term. But working in a few push ups a day as opposed to a full-on workout is much easier. See what we mean? Focus on stacking up bite-sized healthy habits in order to build up and enjoy the benefits of overall lifestyle changes.

Habit Formation

To form a habit, the activity you’re trying to incorporate into your life needs to become second nature. To get there, we suggest following the three Rs of habit formation. This strategy was recently popularized by James Clear but has been popping up (more or less eloquently) since at least 2010. The three Rs are:

1. Reminder

When deciding on the habit you want to establish, it’s helpful to put it in context. If you’re aiming to eat a piece of fresh fruit every day, you’re more likely to follow through if you tie the activity to a consistent cue from your day-to-day life. For example, eat a piece of fruit every day with lunch.
When you’re packing your lunch, you’ll automatically put a piece of fruit in, and you can adjust your portions to make sure the fruit—rather than an extra handful of chips or a cookie—gets eaten every day.

2. Routine

This means consistently engaging in the activity you want to become a habit. You can pack an apple in your lunch all you want, but if you don’t eat it you haven’t made it part of your routine.

3. Reward

Practicing self-affirmation—that is, praising yourself for a job well done or identifying how your habits align with your core values—after engaging in your healthy habit can help you stick to it. It may also be the most gratifying part of incorporating your habit into your day-to-day life.
You may have heard (or read somewhere on the internet) that it takes 30 days to form a good habit. This would be great, really, but studies show that it takes closer to 10 weeks or two and a half months for an action to become a genuinely habitual part of your routine.
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To keep you on track with your healthy changes for the full 10 weeks, accountability is key! This can achieved in a variety of ways—from checking in with friends or on social media to starting a fitness journal. And don’t worry too much if you veer away from your new habit momentarily. Studies found that getting off track (thanks to a weekend-long Netflix binge, a vacation, whatever) did not seriously impact habit formation so long as you jump right back in. Don’t beat yourself up about a setback, just keep on trucking and you’ll eventually be golden.

Healthy Habits You Can Aim for This Year

Although everyone is in a different spot when it comes to their wellness and lifestyle goals, we can all make positive changes. Even if they are little, these changes can have a positive impact on your health. Here are our top ideas for healthy habits to implement this year

Focus on a healthy, well-rounded diet. You can start with an apple a day and work your way up to cleaner, more conscientious eating.
For the couch potatoes among us: Incorporate regular workouts. Start with making your day more active and work your way into to a full-blown fitness routine.
Get enough sleep (because lack of sleep is all-around bad for you).
Drink enough water.
Start a meditation practice.
Get enough quality social time in to prevent loneliness.

Apps to Get You There

Healthy changes need to become healthy habits in order to have the long-lasting wellness impacts you’re after. But until a healthy activity has become an automatic part of your day, one of the most helpful ways of keeping on track and moving toward habit formation is with proactive reminders and intentional scheduling.
We highly recommend setting reminders on your phone or calendar (for example, “6:30: 7-minute Meditation”). This works for everything from setting a healthy bedtime to a reminding yourself to eat your salad at lunch. If you’re using online meditation or fitness resources, copy–paste the URL into your calendar description so you can access the resource easily when your calendar reminder pops up!
Those of us with somewhat sedentary lifestyles and office jobs can also use fitness trackers like the Fitbit that will remind us to get up and move our bodies every hour.
Whatever your healthy change may be, we know that taking the time to make it a habit will make your life so much easier. When healthy choices become second nature, your well-being can only benefit.
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Tags Commerce, organic

In the Kitchen Nosh

How To Make Kimchi At Home (Like A Pro)

Post author By Ashley Linkletter
Post date January 21, 2018

If you’ve ever wandered [linkbuilder id=”5407″ text=”the grocery store”] in search of kimchi, only to wonder to yourself whether it would be difficult to make at home, you aren’t alone. For the longest time, I assumed kimchi would be difficult—if not impossible—to make from scratch. After all, fermentation seems like a process best left to the experts!
That said, the first time I made kimchi I was astounded by how easy it was, and before I knew it, I was making homemade kimchi for all my friends and family. I promise you, kimchi is one condiment that can be made by anyone, regardless of their skill level.

Why the hype about kimchi?

Besides kimchi’s amazing spicy and tangy flavor and its mile-long list of list of uses (with rice, in stews and soups, folded into scrambled eggs, tucked into grilled cheese sandwiches, etc.), kimchi is prized for its nutritional properties. High in vitamins A, C, and K, kimchi is also an excellent source of dietary fiber and manganese. As a fermented food, kimchi provides plenty of probiotics and has been studied for its uses as an anticancer agent and promoter of gut health.

About the Fermentation Process

Kimchi is a particularly good place to start when considering home fermentation projects because it relies on a lacto-fermentation process. Lacto-fermentation occurs after harmful bacteria are destroyed by salt, at which point the good Lactobacillus bacteria takes over and turns naturally-occurring sugars into lactic acid. The lactic acid works to preserve the cabbage mixture and produce the wonderful and deeply umami signature flavor of lacto-fermented foods such as pickles, sauerkraut, and kombucha (all of which make great home fermentation projects!).

Easy Kimchi

This basic recipe for kimchi is great for those just beginning to experiment with home fermentation. Once you’ve mastered this recipe you can add any number of tasty ingredients including Korean salted shrimp, kelp powder, various types of cabbage and onions, and different sources of heat.

Ingredients:

1 head of Napa cabbage (about 2 pounds)
⅓ to ½ cup kosher salt
2 Tbsp. fresh ginger, grated
1 Tbsp. garlic, grated
1 tsp. white sugar
3 Tbsp. water
2 to 3 Tbsp. Korean red pepper flakes (gochugaru)
1 large daikon radish, peeled
2 carrots, peeled
2 bunches of scallions, white and green parts sliced into 1-inch pieces

Special Equipment:

Cutting board
Sharp chef’s knife
Large bowl
Small bowl
Plate
Jarred or canned goods (to use as weights)
Colander
Box grater OR food processor with grater attachment
Latex or nitrile gloves
2-quart wide mouth glass jar with lid

Instructions:

Slice the Napa cabbage in half lengthwise and cut into 2-inch pieces. Transfer to a large bowl.
Rub the kosher salt into the Napa cabbage in a gentle massaging motion until the cabbage begins to soften.
Add enough cold water to cover the cabbage.
Use a plate to push the cabbage down.
Use a couple of jarred or canned goods to weigh the plate down.
Allow the Napa cabbage to sit for 2 hours before rinsing 3 to 4 times with cold water to remove the salt water.
Transfer the cabbage to a colander and allow to drain as you prepare the rest of the vegetables for the kimchi.
Using a box grater or a food processor with a grater attachment, grate the daikon radish and carrots into the large bowl.
Stir the scallions into the daikon and radish mixture.
In a small bowl combine the fresh ginger, garlic, sugar, and water to form a paste.
Add the Korean red pepper flakes, using more or less depending on how spicy you like your kimchi.
Mix the drained cabbage back into the big bowl with the other vegetables.
Pour the kimchi paste over the bowl of Napa cabbage, carrots, and scallions.
Put on the gloves and use your hands to thoroughly combine the kimchi paste with the vegetables.
Pack the kimchi tightly into a 2-quart wide mouth mason jar, making sure to leave an inch of space at the top of the jar.
Allow the kimchi to ferment at room temperature for anywhere from 1 to 5 days. Note: Any bubbling action you might observe is normal.
Use a clean spoon to press down on the kimchi every day, using this opportunity to taste and smell the kimchi.
When the kimchi is fermented to your liking, transfer to the fridge and allow it to age for at least 1 week before eating.

Once the kimchi is in the fridge it can be used for up to one year—just make sure it’s kept cool and away from oxygen.
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Tags organic

Healthy Relationships Wellbeing

Put Down Your Phone And Meet New People The Old-Fashioned Way

Post author By Katie Martin
Post date January 20, 2018

Thanks to my spouse’s job, we move a lot. Every two years, I have to find a new favorite pizza place, a new hair stylist who understands what exactly what I mean when I say I want a non-mom mom bob, and—worst of all—I have to make new friends.
If you thought making friends in middle school was hard, you have not experienced trying to form a squad as a thirty-something mom.
Initially, I tried downloading apps to meet new people. I communicated with possible pals through the app and met up at events hosted by group moderators. In a weird way though, I felt that even though I’d joined the app to get to know people, it actually prevented me from forming close bonds with the people I met, because we only communicated comfortably through the app.
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I wanted a real friendship, so I decided to ditch downloading apps in favor of meeting people organically. You know—in person.
It’s crazy, right? But believe it or not, we used to interact that way all the time.
It can be a bit awkward at first, but meeting new people without an app is actually a lot of fun and has really helped me develop my social skills.
Ready to meet new people? Here’s a quick refresher on the best ways to make friends without downloading an app.

Single and Ready to Mingle

I’m married now, but before my hubs came to his senses and locked this bod down, I tried basically every dating app known to man, because I knew so many people who found the one online.
Me?
Not so much.
After a particularly bad OkCupid date at Pizza Hut ( although my date did score points when he splurged on the stuffed crust), I decided that I’d delete all my dating apps and try meeting guys the old-fashioned way.
It was slow going at first, because with a dating app, someone’s almost always available to meet up. I unsuccessfully tried to meet guys at the grocery store, the post office, even the gym (which I was sure would be a gold mine).
But just as I was about to despair, I found out that there is a place where single men and women flock like the salmon of Capistrano, and it ain’t Aspen.
It’s your local park.
That’s right, ladies. I started running (for exercise, I swear!) at a local park with a running path.
Working out at the park is the perfect way for to spark a conversation with a potential date.
Not only are your endorphins super high after crushing a workout, giving you a big confidence boost, but you look fly as heck in your matching workout ensemble.
Of course, you should still be safe. Take a friend along to pull double duty as a workout buddy and wingwoman and never go to the park at nighttime.

Moms need playdates too.

I love my baby. I really do. He’s adorable. But he’s not exactly a great conversationalist.
I knew I needed to make some friends when I realized recently that I was communicating almost exclusively in third person, even when I wasn’t talking to the baby.
I tried chatting up moms at Target, without success. Even though I had my own kid with me, I think women thought I was creeping around trying to steal their identity or their babies like a Lifetime movie villain.
I ditched Target and, after a little online research, decided to join Fit4Mom’s Stroller Strides instead. Stroller Strides is a group fitness program geared toward moms.
The best part? Bringing baby is encouraged!
You do have to pay for Stroller Strides classes, but the cost is no more than your average gym membership. It’s really nice to meet other moms who also show up with baby food on their workout tops sporting nursing bras instead of sports bras.
Plus, there is literally no pressure to be able to do a certain workout or look a certain way in Stroller Strides. I can just focus on getting in shape and making new friends who are on a similar journey.

Did we just become best friends?

I did not appreciate how easy it was to make friends in college until I entered the real world. Meeting new people as an adult woman combines all the awkwardness of a first date with the promise that you’re not getting lucky later.
Luckily, women are nice. All you need to meet your new bff is an open mind and a willingness to look a little silly (and desperate in a non-threatening way). For example, I met one of my very best friends in the elevator of my apartment building when she complimented my North Carolina sweater.
“You’re from North Carolina?”
“Me too!”
I invited her up to watch the Bachelor, and the rest, as they say, is history.
If the thought of constantly putting yourself out there makes you cringe, think about what interests you. Do you love to read? Consider joining a book club (your local library or independent bookseller can recommend book clubs in your area). Want to blow off some steam at the end of a trying work week? Join a roller derby team!
By joining a group whose members’ interests align with yours, you’ve already got something in common with possible pals, making it easier to form a lasting bond.

Out there and (not) loving it?

I get it. It can be exhausting trying to meet new people. Apps are popular because they’re convenient and you can make new friends or schedule a date online from the comfort of your couch while sporting your jammies.
If you’re not quite ready to edge out of your comfort zone, download these fun apps to meet new people:

To Find A Date: Coffee Meets Bagel

One of the free dating apps I actually really liked using before getting married was Coffee Meets Bagel, which values quality over quantity of matches, meaning it’s basically the opposite of Tinder. The app uses your mutual friends on Facebook and other info to send one quality match per day to your inbox.

To Find Other Moms: Peanut

Meet other new moms just like you on the free Peanut app. The app works to find potential mom friends within a certain radius of your location. This app is pretty new, so be aware that some kinks are still being worked out.

To Find a Galentine: Patook

Swipe right…for the platonic friend of your dreams! Patook is a new free app designed to help you meet people who share your interests, and according to the developers, no flirting is allowed.

Tags organic

Health x Body Wellbeing

Your Guide To Natural Antihistamines: What To Know When Allergy Symptoms Arrive

Post author By Sian Ferguson
Post date January 20, 2018

When it comes to treating allergies, prescription and over-the-counter antihistamines can be a lifesaver. They can also have multiple side effects, including drowsiness.
For this reason, many people are opting for natural antihistamines. But how do they work? And are they really effective?
Most people know that antihistamines provide allergy relief—but many people aren’t sure what histamines are. In short, histamines are chemicals made by your body. When we encounter something we’re allergic to, our immune system sees it as a threat and tries to attack it. Things like pollen or dander aren’t really threats, but an overactive immune system might assume that they are.
When you encounter an allergen, your body’s mast cells (immune cells found in connective tissue) will release histamines. These histamines increase blood flow to certain parts of your body, causing inflammation. The result? Common allergic reactions are runny nose, dry and sore eyes, skin rashes, wheezing, and general discomfort.
Antihistamines prevent the histamines from affecting our body too badly. And while prescription and over-the-counter antihistamines are easily available at every drug store, many people experience problematic side effects and might want to look for an alternative in a natural antihistamine.
There are a variety of reasons that people want try natural supplements instead of using pharmaceutical antihistamines, says Ralph Esposito, a naturopathic physician and licensed acupuncturalist. For one, natural antihistamines typically have very few side effects and seldom make you drowsy.
Esposito notes that many of his patients become tolerant of pharmaceutical antihistamines, meaning the effect gets weaker after a while. With natural antihistamines, this seldom happens, he says.
One downside of using natural antihistamines? They don’t always provide immediate relief. “Over-the-counter antihistamines often work much quicker than natural antihistamines,” Esposito says. “However, after about two weeks of use they are equally effective.”
There is very little research that directly compares the efficacy of natural antihistamines with pharmaceutical antihistamines. And of course, not every natural antihistamine works in the same way. Some are more effective than others, and some have been studied extensively, whereas others are not well researched. The potential side effects will differ from one natural antihistamine to the next.
It’s important to consider all the available research before you decide to take any supplement.
If you’re interested in trying natural antihistamines, read on!

Which supplements and ingredients are natural antihistamines?

Fortunately, nature provides us with multiple forms of natural antihistamines in vegetables, fruits, and herbs. Although many of these nutrients are found in food, Esposito says that taking natural antihistamines in capsule or pill form is the most effective way to treat allergies.

Quercetin

An antioxidant found in apples and onions, quercetin is one of nature’s most celebrated natural antihistamines. Multiple studies have found that quercetin supresses histamines and soothes allergy-related inflammation and asthma. Esposito says it works by inhibiting the mast cells that trigger the histamine response in our bodies.
“I have noticed some patients may be sensitive to quercetin, where their complaints may worsen for a day or two but these soon resolve,” Esposito says. “I advise starting with a low dose and then increasing it.”
Bromelain

Bromelain, which is found in pineapple, is another well-known natural antihistamine. Two different scientific reviews—one specific to bromelain and another focusing on herbal medicines—have shown that bromelain is especially good at treating allergic rhinitis. (Allergic rhinitis is another term for hay fever, and it includes having a runny and stuffy nose caused by allergic reactions.) Bromelain also acts as a natural antihistamine by soothing respiratory distress and inflammation caused by allergies.
Vitamin C

We’re all familiar with vitamin C, the immune-boosting nutrient found in citrus. Many people don’t know that it’s also a natural antihistamine. In one study, patients who were given 2 mg of vitamin C a day found that it treated their allergic rhinitis. Esposito advises using vitamin C in conjunction with other natural antihistamines.
“Alone it may not help with allergies or as an antihistamine, but in combination with the aforementioned, yes it can help,” he says. Be careful not to overdose on vitamin C, he warns, as it can lead to diarrhea.
Stinging Nettle or Nettle Leaf

Stinging nettle is a plant native to North America. It’s often considered a weed, but it has useful health properties and is commonly used as a natural antihistamine. It’s interesting to note, then, the plant actually contains histamines in itself.
Using it as a natural antihistamine might seem counterintuitive, but in truth, histamines are sometimes an effective treatment for allergies. In one double-blind study, 58 percent of participants using freeze-dried stinging nettle found that it relieved their symptoms, and 69 percent found it better than the placebo. Another study found it is an effective treatment for allergic rhinitis.
N-Acetyl Cysteine or NAC

NAC is an antioxidant derived by your body from cysteine, which is found in chicken and turkey, eggs, garlic, and yogurt. Although NAC doesn’t reduce your histamine levels, it helps to break up mucus, says Esposito. Since the overproduction of mucus is a side effect of being exposed to allergens, NAC could be useful for those struggling with allergies.
S-Adenosyl-L-Methionine (SAMe)

SAMe occurs naturally in the body and is made by the body from amino acids found in food. People who have abnormal levels of SAMe may be prone to depression and liver problems. It is often used as a treatment for osteoarthritis, liver disease, and depression, but studies on its effectiveness are not conclusive.
SAMe isn’t typically used for allergies, Esposito says, but he finds it to be helpful. “It’s in my tool box because it works on an enzyme called HNMT (histamine N-methyltransferase), which helps detox the body from histamine,” he explains.
Butterbur

Butterbur, which is also effective at treating migraines, is another natural antihistamine. A shrub found in Europe, Asia, and North America, it was once used to treat the plague and asthma. Several studies have shown that butterbur extract can treat allergic rhinitis effectively. However, not much is known about the long-term effects of butterbur, and it could cause some side effects, such as headaches, itchy eyes, and dizziness.

Natural Antihistamines and Your Skin

There are natural alternatives to topical antihistamine creams too. If you have itchy skin or a rash because of allergens, Esposito recommends nettle leaf and quercetin as natural antihistamines that work from the inside out. That said, they won’t get to work immediately.
“For immediate relief I utilize a mix of aloe vera, calendula, and tea tree oil,” he says. “Although most natural therapies are best taken as supplements, I find calendula oil to be helpful topically to help reduce the histamine-like skin reactions.”

How can I include natural antihistamines in my diet?

If your symptoms are mild, certain dietary changes might help you. Amanda Frick, lead naturopathic doctor at Harvey Health, says this could help you take a preventive approach to allergies.
“You could add more citrus to your diet for increased vitamin C,” she says. “Bromelain is found in high amounts in pineapple. Quercetin is found in dark-colored fruits and vegetables like berries, cherries, apples, and wine and can be found in smaller amounts in leafy greens and onions.” Additionally, cruciferous vegetables like cauliflower, broccoli, cabbage, and Brussels sprouts contain NAC. Stinging nettle or nettle leaf is available in tea form, but Esposito believes you’d have to have about eight cups a day to treat moderate allergies.
A number of other vegetables and herbs can be used as natural antihistamines to treat allergic reactions. This includes ginger, which has been shown to prevent and treat allergic reactions; watercress, which inhibits histamines; and peaches, which slow down the inflammatory response of the mast cells.
Generally, though, these studies focused on concentrated amounts of those foods. This means you’d have to eat a lot of it before you notice an effect. Eating a bowl of pineapple isn’t going to make your hives disappear immediately. But when these foods form a part of a balanced diet, they can have a preventive effect, as Frick notes. However, as Esposito says, natural anthistamines in capsule or pill form are much more effective than food if you want to treat moderate or severe allergies.

What to Know Before You Take Natural Antihistamines

Natural antihistamines have fewer side effects than pharmaceutical antihistamines, say Frick and Esposito. However, just because something is natural doesn’t mean it is without risk. One such risk is that you might be allergic to some of the antihistamines. For example, bromelain should be avoided by those who are allergic to pineapple. As always, it’s important to use [linkbuilder id=”357″ text=”everything in moderation”].
“You should exercise caution with all supplements for cross reactivity with other herbs and prescriptions,” Frick suggests.
It’s very important to tell your physician if you’re taking supplements of any kind, even if they’re natural or available over the counter. Many people don’t think to tell their doctors if they’re taking supplements, but it’s important that they do so in the event that their supplements might interact with other medicine.
Although many natural antihistamines have been studied thoroughly, there’s a lack of evidence when it comes to others. “The truth is we often don’t know how to measure the risks and likelihood of having side effects with many of these herbal treatments,” says allergist and immunologist Clifford Bassett, MD. Bassett is the founder and medical director of Allergy & Asthma Care of New York. He points out that although quercetin has been studied and found to be effective, some other herbal treatments were associated with a few short-lived side effects.
“We do know the likely benefit and risks of both over-the-counter and prescription allergy medicines, such as oral, ocular, and nasal antihistamines.” In other words, pharmaceutical antihistamines are more predictable than natural antihistamines.
Always exercise extra caution if you’re pregnant or breastfeeding. It’s important to consult your doctor or midwife before taking any sort of supplement. At present, there are too few studies that test the effects of natural antihistamines on pregnant or breastfeeding women.
When it comes to dosing children, you should check with your pediatrician first, says Frick. “These natural ingredients are generally considered safe for pediatric use with adjusted dosing,” she says. Incorporating foods rich in quercetin and other antihistamines could be a good approach. Frick suggests adding dark-colored berries and vegetables in your child’s diet to prevent mild allergies.

Natural Antihistamines for Pets

Someone else who may benefit from natural antihistamines? Your pet.
According to integrative veterinarian Martin Goldstein, DVM, your cats and dogs can also benefit from the natural antihistamine effects of nettle and quercetin. Goldstein, popularly known as Dr. Marty, has 40 years of experience as a veterinarian and authored the book The Nature of Animal Healing.
“Other treatments for allergies would include high levels of omega-3 rich oils like fish or krill oil, and even coconut oil is favorable,” Dr. Marty says. “A supplement containing beta-sitosterol is one of my favorites, as it has a natural steroid-like effect again with no side effects,” he adds.
Dr. Marty advocates changing your pet’s diet to one that contains primarily fresh meats, reducing the grain and starch in their diet. He also recommends running blood tests to check for food allergies if possible. If your dog is prone to allergies, Dr. Marty suggests trying acupuncture.

Prevention is better than cure.

If you want to take a holistic approach to your health, dealing with allergies shouldn’t just include taking natural antihistamines when you’re struggling. Avoiding allergens whenever you can and maintaining good overall health is important.
“Whether the antihistamine is natural or not, you want to remove the obstacles to heal[ing], and that requires a complete holistic approach.” Esposito says. “My goal is not to have people on these herbs or medications their whole life, as benign as they may be, because our body has its own innate ability to heal.”
To prevent allergies, Esposito advises practicing good hygiene, avoiding allergens where possible, and taking care of your general health.
Other than consuming natural antihistamines, you might want to try other natural remedies for allergies. This can include clearing your stuffy nose with a neti pot, using a HEPA filter to reduce dust and mold spores in your home, and sipping anti-inflammatory peppermint tea.
Many essential oils can also be useful when it comes to treating and soothing allergic reactions. This is because they often ease inflammation. Eucalyptus oil, for example, has been shown to reduce nasal congestion. Studies have suggested that peppermint oil is a relaxant that soothes spasmodic coughing and an anti-inflammatory that can ease the symptoms of allergic rhinitis and bronchial asthma.
Lemon and tea tree oil can also be useful for people with allergies. You can use them in your home in a diffuser or to clean surfaces. Both lemon and tea tree oils kill allergens like mold and bacteria, which can help prevent allergic reactions.
Allergies are always a struggle to deal with, and over-the-counter antihistamines aren’t for everyone. Fortunately, though, nature has given us many useful tools to help our bodies soothe themselves, enabling us to take a holistic approach to allergies. If the side effects of traditional antihistamines are bothering you, speak to your physician about trying a more natural alternative.

Tags Commerce, search

Sweat

As Seen On TV Fitness Products: Are They Worth It?

Post author By Jennifer Purdie
Post date January 19, 2018

A recent break up left you heartbroken. You haven’t seen the inside of a gym for a few months, and you’re not sleeping well. Instead of tossing in bed, you click on the television and flip to a late-night infomercial. It showcases trim, upbeat supermodels working out with some kind of enticing fitness contraption. They look happy.
Minutes later, you pop out your credit card to buy what they’re selling. During the call, the customer service representative starts an upsell speech, and suddenly, you agree to buy two of these products. But, they come with free shipping and a DVD—so it’s totally worth it.
In your mind, you know you do not need these products; but in your heart, you do need these products. How is it possible to feel polar opposite ways at the same time?

Mind Games

This tension between real and emotional need arises when basic body dissatisfaction overwhelms your mind. Research has shown that when people, particularly women, see images of models, anxiety about their own self-image escalates.

In a review published in the Journal of Abnormal Psychology, researchers wrote that women frequently make appearance-related social comparisons, which can lead to body dissatisfaction, and they continue to make these comparisons even with “detrimental consequences.”
In short, if you see an image that makes you feel bad about your body, you’ll keep looking at it. Naturally, you’ll do what it takes to look like the image. The producers of the fitness product commercials capitalize on this.

“Humans are hardwired to avoid anxiety,” says Eamonn Leaver, registered psychologist and writer at fitness resource The Home Fit Freak. “Attractive models are using the very product—Shake Weight, ab shaker, et cetera—that can help people get that ideal body and alleviate the anxiety they’re experiencing. As such, they feel compelled to purchase it.”
In addition, trendy fitness products appear to solve the major excuses people list for eschewing exercise. Consider two examples:

I have no time to work out. That common thought, Weaver says, is exactly why As Seen on TV products claim to work very quickly.
Exercising is hard. It’s a chore. “That is why those attractive models with the desirable physiques always have smiles on their faces when demonstrating the product,” says Leaver. This perception that a product will bring you joy compels you to bring out your credit card.

Ultimately, explains Leaver, As Seen On TV products create unrealistic expectations in consumers’ minds. “The advertisements make them seem like they definitely will work.”

But will As Seen On TV products work outside of the shiny studio?

Well, sometimes.
As a standalone replacement of a workout routine, very seldom do they work, says Jon Santangelo, a former personal trainer. He does not recommend most of these products as a gym replacement; some, however, are worth it in a bind. He advises staying selective in what you choose: “Do not go for the fad products. Go for simplicity and functionality.”

Lynda Lippin, a Pilates instructor and ACE-certified personal trainer, expresses positive feelings toward most of the products. “In my opinion, anything that gets a previously immobile person moving, and is pretty safe, is a success.” But she does say some are downright dangerous. Do your homework.

Ready to go shopping?

If you’re going to purchase a fitness product in the middle a midnight stupor, you should at least be an educated consumer. To help, knowledgeable health and fitness professionals will provide their thoughts on popular TV fitness products.

Say no to spot reducers.

The fitness product that spurred an infomercial phenomenon, the ThighMaster was hawked by television star Suzanne Somers to shape and tone your inner thighs. She began as its spokesperson back in 1990, and she said she stopped counting how many were sold after 10 million units, according to NBC News.

The ThighMaster is touted as an exercise you can do while watching television—all you need to do is simply put the mechanism between your thighs and squeeze. But Jeff Deal, a certified corrective exercise specialist and owner of iDEAL Fitness, says products that focus on training a body part to make it smaller do not work.
“This concept of spot reduction is impossible. In fact, if someone were to change nothing else in their life, with the exception of one of these products, they would more likely increase the size of the body part.”
In a study published in the Journal of Strength and Conditioning Research, researchers investigated the effects of abdominal exercises on abdominal fat. Results showed no significant effects of such spot-reduction/toning exercises on body weight, body fat percentage, and abdominal circumference. Spot reduction, it seems, is a myth. Dieting and exercise will burn fat, but not in targeted areas.

Like the ThighMaster, the Ab Roller is based on spot reduction. Invented in 1994, the ab contraption promised to “sculpt abdominals faster than you’ve ever dreamed possible.” Trainers have been shaking their heads ever since.
“All Pilates and fitness pros are on board with the need for people to learn to stabilize their spines, and this product works against that,” says Lippin. “I had one male client give himself some hernias with the Ab Roller.”

Don’t replace your meal just yet.

Meal replacement shakes populate late-night television and dominate nutrition store shelves. You always see your coworker bring one for lunch. But should you really drink your meal instead of eat it?

Research in the journal Diabetes Spectrum says that meal replacement shakes do offer benefits in weight management: They provide individuals with pre-measured amounts of food with known amounts of nutrients. But to maintain healthy weight loss, meal replacement therapy must be responsible and sustained. It’s imperative that you speak with a health care professional to determine whether these shakes, and which shakes, can serve as a useful weight management tool.
Donna Benjamin, owner and head coach at Crossfit Homeward, says she’s heard plenty of weight loss success stories surrounding meal replacement shakes. But she also says that this bland, ultra-regimented type of nutrition isn’t sustainable.

“Shakes might help an athlete get started on the path to a healthier lifestyle,” she says, “but the joy of gathering at a table and eating a flavorful meal will motivate the athlete to stay on track.”

Weigh the benefits of the Shake Weight.

Taking the infomercial timeslot by storm in mid-2009, the Shake Weight promised to tone your upper body using daily, six-minute workouts—for only $19.95! One ad for the product claimed that it increased muscle activation by 300 percent.

The direction of response of a body function to any agent depends to a large degree on the initial level of that function.

Such an illustrious claim had people running to the phone to buy; by August 2010, Shake Weight’s manufacturer was $40 million richer. By December of the following year, they’d sold 4.5 million units.
Due to its wonky motion, the Shake Weight went viral, with everyone from YouTubers to the folks at Saturday Night Live parodying it—buying a Shake Weight to do so, of course.

To find out if the Shake Weight was truly worth its hype, the American Council on Exercise conducted a study evaluating the degree of muscle activation in Shake Weight exercises versus identical exercises with an equally weighted dumbbell. The women’s dumbbell was 2.5 pounds, and the men’s was 5 pounds.
The results showed that the average muscle activation was 66 percent greater for the Shake Weight exercises compared to the dumbbell exercises. Not quite 300 percent, but still an increase.

The low weight of the dumbbells, though, made some question the practical uses of the Shake Weight for more experienced lifters: “For a person who has experience with resistance training … it’s probably going to have, at most, a modest effect,” said Cedric X. Bryant, ACE’s chief science officer, in a roundup of the 2011 study.
More in the doubt category: A 2012 study published in the Journal of Sports Science & Medicine found no significant increase in muscle activation for Shake Weight exercises compared to normal weights.

HealthyWay — Actress Emma Stone using a Shake Weight on Late Night with Jimmy Fallon in September 2010 (NBC Universal via Wall Devil)

That said, the Shake Weight could be a good way for a “previously immobile person,” as Lippin said, to get moving. Bryant cited Wilder’s law of initial value: “the direction of response of a body function to any agent depends to a large degree on the initial level of that function.”
“If you put forth effort,” Bryant said, “the Shake Weight, because it provides some level of resistance will produce an exercise response, particularly for individuals at the low end of the fitness spectrum.”

Take a hack at the Ab Carver.

The ab wheel, dressed up below as the Ab Carver, is a wheel connected to two handles for you to roll out your body into a plank position. Its popularity lies in its simplistic design, low price, and small size. You can slip it under your bed or throw it in your luggage.

“The ab wheel is actually a pretty cool device,” says Rui Li, a NASM-certified personal trainer and CEO of New York Personal Training. “It works essentially like a plank, except instead of staying in the same position, you roll your way out into the plank position.”
Li finds the ab wheel effective in building strength in the rectus abdominis, the muscles that you can see on people with washboard abs. “These muscles are important because they allow you to sit up easily and push heavy weight over your head,” she says.

A Fitness Shopper’s First Step

Don’t just take these experts’ words for it, either. If you decide to move forward with buying one of these fitness products, Danielle Girdano, president of D’fine Sculpting & Nutrition, recommends speaking to a professional first. Any of these fitness products should be discussed with a health care professional who uses them, personally or in their practice.

“Also, remember that online reviews can be skewed or even advertisements in disguise, so be sure that any information gathered comes from a trusted, unbiased source,” she says.
In addition, you should always seek the approval of a medical professional before starting any fitness program, especially if you have not worked out for a long period of time.
Now that you understand how infomercials play off of poor self-image, this might help you make wiser choices at 2 a.m. You can still purchase these products, as we can see they are not all a waste of money—just be sure you really know what you’re getting.

Tags 50037246, body, hemingway, social

Gym x Studio Sweat

5 Yoga Poses For Amazing Core Strength

Post author By Katie Martin
Post date January 19, 2018

You know core strength is important. After all, it’s why you bought (or at least considered!) that exercise ball to replace your desk chair at work.
But do you know why core strength is so important to overall health?
According Harvard Health, a strong core has far-reaching benefits. A strong core gives your whole body strength to do even the most minor daily tasks, from typing at your desk to carrying your 20-pound toddler.
Whether you’re a master yogi or more like Yogi Bear when it comes to hitting the mat, you can still use key yoga poses to strengthen your core.
Michal Duffy, a yoga teacher and practitioner in Boulder, Colorado, shares her favorite series of yoga poses for core strength. Each pose is suitable for beginners, but can be incorporated into any yoga routine, no matter your experience level.
[sol title=”Mountain Pose” subheader=”Beginning Grounded”]
“A great place to start any yoga practice is in the fundamental mountain pose,” Duffy says. “What appears to be a simple standing pose actually allows you to collect yourself, prepare your body and breath for movement, and begin to integrate mind and body.”
Mountain pose is the perfect warm-up for core strengthening exercises as you’ll slowly engage the muscles in your core and perform a body scan that will bring awareness to your practice.
To do mountain pose, Duffy says:

Start standing with your feet hip-width apart.
Lift and spread your toes and lightly rest them back down one at a time onto the ground.
Feel the little pockets of air underneath the wide expanse of the bottom of your feet—here you are establishing your foundation and stability.
As you inhale, ensure you’re in a strong stance with your knees over your feet and your hips over your knees, keeping your leg muscles nice and tight.
Drop the tailbone slightly, bringing a gentle tuck to the pelvis—this opens the low back and begins to active your core.
Expand your breath wide through your ribs and upper lungs.
Gently lift the back of the skull, subtly tucking your chin toward your chest to really lengthen the spine, reaching the crown of your head toward the sky.

A post shared by Aisha | Vegan Yogi 🌿 (@thatfitveganchick) on Jan 11, 2018 at 4:14am PST

Bring your shoulder blades toward one another and slide them down your back, allowing the chest to open.
Keep your arms relaxed by your sides with palms gently open, facing forward.
Concentrate on your breath filling your body, starting at your feet and moving upward.
Each inhale expands big and broad, each exhale empties from the top of your core to the bottom as the navel draws in toward the spine.
Ground in mountain pose for several breaths, allowing the mind to clear as you focus on the breath and the physical sensation in your body.

[sol title=”Fierce Pose (aka Chair Pose)” subheader=”Command core strength like a queen.”]
This pose is aptly named because it looks like you’re sitting in an invisible chair or throne, like a fierce queen, meaning it’s totally ok to channel your inner Beyoncé during this pose.
To move into fierce pose from mountain pose:

Open your eyes and inhale your hands wide and high above your head.
As you exhale, bend at the knees and send your seat back as if you were going to sit in a chair behind you.
Keep your legs hip-width apart with the knees over the ankles (don’t let them extend forward over the toes or knock in together—you should be able to see your toes as you sink back).
Lift your chest and draw your shoulders back, spreading your collar bones wide.
You can keep your arms extended overhead, shoulder width apart, with the biceps pulling back in line with the ears, or, if extending your arms isn’t working for you, bring the palms to your heart center and press them into one another.

A post shared by Lucía Lapuente (@yogalaia) on Jan 13, 2018 at 12:29pm PST

Keep your shoulders down and away from your ears regardless of your arm variation.
Keep your spine long by imagining your tailbone extending out diagonally behind you to meet the ground and your crown reaching up above and beyond you.
Keep most of the weight in your heels and your hips; allow the toes to rest lightly on the earth without gripping.
Take long slow breaths, again expanding wide through the ribcage and chest on each inhale.
On each exhale, draw the navel toward the spine to empty completely.

Don’t be afraid to allow the heat to rise through your body, Duffy says. “Cultivate this warmth with lips closed or explore lion’s breath by inhaling deeply and exhaling with a wide open mouth and wide eyes, stick out your tongue, and make an audible exhale—breathe fire!”
End fierce pose after holding it for several breaths. Return to mountain pose for a moment to feel your heart rate and control your breath before moving into the next pose.
[sol title=”Warrior III” subheader=”Time to Take Flight”]
“Also called airplane pose, there are various ways to come into warrior III from mountain pose,” says Duffy.
To flow into warrior III from mountain pose:

For beginners, take a deep inhale, and on your exhale fold forward until your hands reach the ground, blocks, or another stable surface positioned strategically in front of you.
Inhale and reach the spine long, keeping your back flat and hips bent at a 90° angle.
Ground down into the left foot and lift the right leg straight back behind you.
Work to bring the right heel as high as the back of the hip to create a long line from the heel forward through the torso to the top of the head—all of which are parallel to the ground.

A post shared by seonia (@seonia) on Jan 9, 2018 at 6:22pm PST

Think about lifting the inner thigh up toward the sky.
The back of the hips should stay level with the back of the shoulders as much as possible, as if you are creating a table with your back.
Find a steady focal point with your eyes and slowly try lifting your hands off the ground.
As you find stability, you can explore arm variations: palms pressed together at heart center, arms along each side of the torso with open palms facing down beside the hips, or arms extended straight forward beyond the top of the skull.
Stay with your breath and maintain your steady focal point to bring yourself into balance.

“The lift of the torso and challenging balance of this pose activate the core and build strength,” Duffy says.
As you finish one side, inhale back up to mountain, then repeat on the other side.
[sol title=”Plank” subheader=”Core Strength, Old School”]
Plank is the OG core-strengthening move, and plank variations can look deceptively easy. But don’t be fooled—these yoga poses are a serious core workout.
To do a traditional plank:

Begin with your hands grounded under your shoulders, fingers and palms spread wide to create a good base.
Your feet are extended behind you with the toes curled under and your body is lifted off the ground so only your toes and hands are touching down.
Press into your fingertips and try to create a pocket of space under the palms of the hands by subtly lifting your palms off the mat. This activates the lift through the arms and engages all your muscles.

Hey NYC friends! 👋 Who wants to do some partner yoga in the park before it gets too cold? I’m co-teaching a fun little workshop with my friend Mel (@headstandsandheels) at Brooklyn Bridge Park on Saturday, October 14th at 11am. All you need to bring is a mat + a friend (or your S.O.?!). If you can make it, let either of us know via DM and we can share exact location deets! Can’t wait to see you there 🙂 #HapaYogis

A post shared by Jules Hunt 🌱 Om & The City (@omandthecity) on Oct 1, 2017 at 7:30am PDT

Forearms spiral slightly inward and upper arms spiral slightly outward to open the chest and integrate the shoulders. To achieve this, bring the inner edges of your shoulder blades toward one another and maintain a broad chest.
Avoid a sway in your back by preventing your hips from sagging. Likewise, don’t allow the hips to point upward. Instead, find a position that creates a long line from the tailbone to the crown of your head.
Return to your breath—long, full, and steady.

“Dolphin plank is another challenging variation that is especially good for those with wrist issues,” says Duffy. “In this variation the elbows are bent and the forearms are pressed into earth, the hands fold together. The body is closer to the earth, but keep that long line of the body without allowing the hips to dip down or pop up.”
[sol title=”Boat Pose” subheader=”Your breath is your tide.”]

For Duffy’s final core strengthening pose, come to sitting with your legs extended in front of you.
Begin to lean back slightly and lift your legs up—ankles together—to create a wide V shape with your torso and legs.
Arms extend forward, parallel to earth on the outside of the legs.
Draw your shoulders back, spreading your collar bones wide.
Maintain a long spine and draw the back of the skull in line with the back of the spine.
Spread your toes and breathe deeply.

A post shared by Moon Ji eun (@moonjiyogadiary) on Jan 15, 2018 at 12:36am PST

Experiment with different distances between the torso and legs and your legs and the floor, leaning further back into a wider angle or drawing up in a tighter V shape.
Notice the shift in balance and muscle engagement.
Find your sweet spot and hold there for several breaths.
Focus on the contraction of the abdomen as you exhale and the expansion of the chest as you inhale.

To end, stretch out on the ground with your legs hip-width apart and your feet open. Allow your arms to rest by your sides with your palms facing upward in savasana or corpse pose. Close your eyes and relax your breathing to a slow, steady pace.
As you finish this core strengthening sequence Duffy says you should, “Lay quietly for several minutes to rest and integrate your experience. This allows the body to absorb the good work you’ve done. As you’re ready, roll to one side and rest in fetal pose for a few breaths.”
When you rise up from your mat, you’ll be ready to implement your core strength throughout your day!
[related article_ids=1567]

Tags organic

Let’s face the facts.

So why do we keep coming back?

“Eat fresh!”

The Short List

At Chick-fil-A

By the Numbers

At McDonald’s

By the Numbers

At Wendy’s

By the Numbers

At Dunkin Donuts

By the Numbers

At Subway

By the Numbers

At Burger King

By the Numbers

At KFC

By the Numbers

At Chipotle

By the Numbers

At Starbucks

By the Numbers

At Domino’s

By the Numbers

As for the sides…

Hard and Fast Rules

Choose a “healthy friend.”

Check out the kids’ menus.

Don’t size up.

Order your spreads and dressings on the side.

Choose whole grains over white bread.

Leave the guilt behind.

What is acupuncture?

What does Western medicine have to say?

Who should try acupuncture?

What to Look for in an Acupuncture Provider

What to Expect

Acupuncture at Home (and on the Road)

And the Winner Is…

Why Parents Play Favorites

When Favoritism is Harmless

When Favoritism is Harmful

Here’s What to Do if Favoritism is Harming the Family Dynamic

How do I decide between different eyebrow shapes?

Round

Oval or Oblong

Square or Rectangle

Heart Shaped

Diamond Shaped

How should I sculpt my eyebrows?

Tweezing

Threading vs. Waxing

Beyond Taming: How to Enhance Brows Without Going Overboard

Pencil

Tinting

How to Form Healthy Habits

Habit Formation

1. Reminder

2. Routine

3. Reward

Healthy Habits You Can Aim for This Year

Apps to Get You There

Why the hype about kimchi?

About the Fermentation Process

Easy Kimchi

Ingredients:

Special Equipment:

Instructions:

Single and Ready to Mingle

Moms need playdates too.

Did we just become best friends?

Out there and (not) loving it?

To Find A Date: Coffee Meets Bagel

To Find Other Moms: Peanut

To Find a Galentine: Patook

Which supplements and ingredients are natural antihistamines?

Quercetin

Bromelain

Vitamin C

Stinging Nettle or Nettle Leaf