Month: January 2018

Categories
Fitness Advice x Motivation Sweat

4 Thought Patterns That Could Be Sabotaging Your Fitness Goals

Despite the considerably physical nature of most health and fitness goals, often the key to bringing them to fruition is maintaining the proper mindset. Yes, friends—it’s a mental game. As a fitness and nutrition coach, I frequently come into contact with women who are ready to achieve their goals by any means necessary, but are up against thought patterns and narratives of self-belief that are significantly lacking.
Through discussion, we uncover root issues and explore the emotional layers that may be impeding consistent progress. Oftentimes, it comes down to honest reflection on this simple question: How are you speaking to yourself?
Here are four answers—and the unhealthy patterns that stem from them—that might be sabotaging your fitness goals.

1. You’re looking in the mirror with a limiting lens.

Which of these statements helps you express your everyday thought processes?
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Do the more positive and integrated statements reflect your natural state on the whole? If yes, wonderful! You’re flowing through abundance and your fitness goals are sure to follow. However, if statements of lack and frustration better capture your worldview and sense of self, it’s likely that fear has taken over and led you to self-limiting beliefs.
These thought patterns and accompanying emotions are among the first topics I address with clients. Individuals may feel their goals are too far out of reach, or they may feel they aren’t deserving of even their own unwavering confidence. In either situation, they are blocking themselves from receiving and creating.
If you think you can’t do something, you may never allow yourself to give it your all. Statements that begin with “I can’t” often give way to individuals believing their abilities are pre-determined and fixed. On the contrary! We are constantly evolving, and fitness evolutions are equally malleable. The first step in accomplishing anything is believing you will. It’s even better if that belief is one of unwavering certainty.
Stepping into this mindset requires a comprehensive shift in how one views the world and their unique place in it. An abundance mentality doesn’t manifest overnight, so be patient with yourself as you begin to modify your internal dialogue. When you feel overwhelmed, anxious, or irritated, take a few minutes to stop what you’re doing and assess the situation. These emotions and many of those accompanying them are fear based. Check in with yourself to determine whether there’s an underlying feeling of “not enough-ness.” Are self-limiting beliefs present? If yes, notice where you’re currently feeling sensitive and pour self-compassion into those areas. Make it point to recite daily affirmations. The list of positive and integrated statements you read above is a great place to start!

2. You’re comparing yourself to others.

You’ve heard it countless times: Comparison is the thief of joy. When you’re comparing yourself to others, you’re actively boxing yourself into what’s referred to as a lack mentality and subsequently setting yourself up for those aforementioned limiting beliefs. When living in this state of mind, it typically holds true that you’re placing yourself in a “less than” or “deficient” category as opposed to appreciating your individuality and unique life processes. Comparing often involves looking to others for examples of what you need to fix within yourself to be “enough.”
Another experience of comparison involves observing others through a more judgmental lens. This is common when individuals are hyper-focused on achieving a set of goals. When investing substantial time and energy into an endeavor, your sensitivity to potential barriers can increase. When comparing yourself to those around you, you may begin to feel you are in competition.
In either case, you’re approaching the situation with defensive posturing and thought patterns that are once again fear based. Without conscious awareness, you believe that there isn’t enough success to go around for everyone. In terms of fitness, success may mean a toned body, the weight you can lift, the types of exercise you perform, the speed with which you can complete a cardio goal, or even loving the way you look in cute workout attire. Of course, someone else’s experience of these things doesn’t eclipse your ability to revel in them, too.
If you’re falling into the comparison trap, try to interrupt the judgments with love. Keep in mind that this applies to yourself and others. Feeling excited, supported, or inspired by another woman won’t damper your achievements. It’s important to create a type of mentality where everyone can enjoy the fruits of their labors. Instead of thinking, “Wow, look at how fast her mile time is. She’s perfect. How could I ever be good enough?” shift to, “Wow, look at how fast her mile time is. I’m so impressed! Good for her. I can’t believe how far I’ve come with my own endurance. I can’t wait to one day run my own blazing PRs.”
With this thinking, you’re acknowledging another individual’s success while also appreciating how inspiring your own journey is! 

3. You’re focusing on short-term success instead of long-term sustainability

It’s common for individuals to dive into a self-improvement project when short-term goals and quickly approaching deadlines are on the horizon. When working from such a place, we often adopt all-or-nothing mindsets. The trouble with this is that fitness is not linear. The truth is, there will be forward and backward movements in any journey. It’s inevitable.
When this is overlooked, you may notice yourself cycling between extremes. If you aren’t “completely on” with your fitness regimen, then you’re “completely off.” In other words, if there’s a blip in your program’s perfection or your consistent progression toward the goal you’ve visualized, you may find yourself pulling out of the race altogether.
Let’s consider a weight loss journey. You may have a goal of losing ten pounds by an upcoming wedding, which is roughly six months away. While this is realistic, measurable, and time-bound, I would still urge you to consider it one small step in the bigger picture of improving your health and wellness. Why does this help? Well, you’re more likely to stick to the goal when you acknowledge that the benefits will serve you for years to come. Embracing a healthy lifestyle will augment your metabolic, cardiovascular, and musculoskeletal well-being, while also helping you fit into that gorgeous gown.
During the six months leading up to the special day, odds are you’ll have a meal or night out that you know is a bit too indulgent for your weight loss goal. Focusing only on short-term advances might allow this meal to trigger a self-defeating thought spiral. Instead of resuming standard exercise and diet protocol after indulging, you might throw in the towel, believing your day is already ruined. One meal turns into one day, one week, or even one month. If you guilt yourself for being unable to give it your “all” in the moment, you may retreat to giving nothing.
If you’re in tune with long-term benefits, though, you’ll be more apt to recognize that one indulgence will not throw you off track. You’ll release any anxiety that may follow the slip-up and trust that your weight loss and greater wellness goals will still be realized. One meal is just…one meal. You’ll appreciate the short break in routine then return to the plan. It’s no longer about going to extreme measures to achieve a goal as quickly as possible, but rather creating sustainable changes that will contribute to improved quality of life—which certainly does not include doggedly chasing perfection.
This slight alteration in thought processes contributes to flexibility and balance.

4. You’re thinking of exercise as a chore.

It’s true, training regimens can be taxing. Day in and day out, you’re putting yourself through demanding workouts. Quickly ask yourself, “What’s my immediate reaction when I think about exercise?” If you equate working out with an imposition, this may very well be the final block hampering your forward momentum. All too often, we hear individuals complain about “having” to make it into the gym on a particular day. This mentality instantly decreases your physical reserves. No matter what the task at hand may be, energy fades when we feel we’re being forced to do something we deem burdensome. As a result, workouts wind up lacking intensity and efficacy.
The first step in shifting this mentality involves embracing an overarching sense of gratitude. Rather than thinking of your training as something you “have to do,” try on the more positive idea that it’s something you “get to do.” With an able body and kickass persistence, you have the opportunity to exercise according to your plan—whether that’s daily or a couple of times a week—at the gym, in a studio, or pounding the pavement.
The second step involves making your training fun. Yes, we said fun! Exercise can be entirely pleasurable, so spend time playing around with various modes of exercise until you find the right fit. If you have stringent fitness goals, consider substituting a few changes in your (potentially) monotonous routine to spice things up.
For example, few individuals are fond of climbing the StairMaster for 45 minutes. Instead, opt for a 20-minute warm-up with incline walking, then jump into a HIIT circuit. Incorporate sleds, medicine balls, battle ropes, kettlebells, and even row machines for a more proactive take on cardio. Or ditch land altogether and hop into the pool for a killer, lung-busting workout. Through it all, just think about how many amazing activities your body is enabling you to do. Pretty great, isn’t it?

Categories
Health x Body Wellbeing

What Is Cupping Therapy? And Is It Right For You?

When Vivian Manning-Schaffel leaves her acupuncturist’s office after a cupping session, her back is covered in cup-shaped bruises, and she’s sore. But the NYC-based writer says she knows what’s coming: Her muscles will start to ease out of their clenched position, and she’ll suddenly feel like she has a whole new back.
“Cupping is so amazing,” Manning-Schaffel says. “It’s the part of the [acupuncture] treatment I look forward to the most.”
Looking forward to a bruised back covered in big red marks might sound a bit…odd. But thanks to a degenerative disease that can leave her back in spasms, Manning-Schaffel has found herself among a growing number of Americans who’ve made cupping a regular part of their wellness routines.
Rooted in Chinese medicine, cupping has been around for centuries, but the practice has enjoyed a resurgence in recent years. Photos of Olympians with skin that looks like it’s covered in grade school hickies pop up regularly in the media, proving that some of the nation’s most elite athletes turn to cupping. And then there are those Facebook friends who are crowing about the miraculous new treatment that’s cured their back pain.
If you’ve been tempted to try cupping, you’re not alone. Here’s a look at what it really is…and what the scientists say it can do for you.

What is cupping, anyway?

Remember when you were a kid, and you use to place your mom’s vacuum hose on your arm or leg before flipping the switch? Then you’ve got at least somewhat of an idea of what cupping is all about.
As the name implies, cupping involves small cups (typically made of glass, bamboo, or silicone) that are placed on the skin in areas where someone feels pain. A vacuum pump is used to create suction so the small cups grip the skin, pulling the blood toward the skin’s surface.
It’s that increased blood flow that’s credited with most of the practice’s healing properties, but different practitioners offer techniques that will enhance the therapy. Some acupuncturists use typical acupuncture needle techniques in conjunction with cupping, while others will move the cups around on the surface for a suction-based massage.
Although cupping traditionally has been offered in acupuncturists’ offices, the spike in wellness centers in the U.S. and the surge in alternative pain treatment popularity have cupping moving into the mainstream too. These days you’ll find cupping offered at some pain clinics and physical therapy offices as well as alternative wellness centers.
No matter where you go, though, it’s wise to ask if the cupping procedure will be dry or wet.
With wet cupping or hijama, therapists typically make small incisions in the skin to allow blood to escape. That step is skipped in the dry version of the practice.

What the Science Says

Thousands of years of practice doesn’t always mean something is scientifically sound (see also: throwing salt over your shoulder or knocking on wood). But when it comes to cupping, researchers have dug deep into whether there are therapeutic benefits and come up with good news.
One look at 75 different randomized controlled trials of traditional Chinese medicine practices concluded that cupping is “relatively safe” and “could be efficacious in treating the pain and disability” associated with chronic neck pain and chronic low back pain, specifically.

Is cupping for you?

Because it’s not a traditional Western modality, it’s no surprise that the National Institutes of Health recommends against using cupping in place of traditional doctor’s visits, and it’s always wise to visit your physician before embarking on any new wellness plan.
But if a doctor signs off, cupping could prove promising for countless people. Studies have found cupping therapy beneficial for migraine sufferers, people with lower back pain, and even those with skin conditions like psoriasis.
If your pain clinic or physical therapy office has a cupping practitioner on staff, the hunt is made easy. No such luck? The National Certification Commission for Acupuncture and Oriental Medicine hosts an easily searchable directory that can help you find a practitioner.
After your visit, you can expect to feel some soreness like Manning-Schaffel does, and you’ll likely get a warning that you should up your water intake, similar to a post-massage regimen. But you may just find yourself looking forward to that back covered in red marks…for the sake of the relief that comes next!

Categories
Healthy Pregnancy Motherhood

Gestational Diabetes: Important Information Every Mom-To-Be Should Know

Twenty-six weeks into my pregnancy, my OB informed me that I might have gestational diabetes. I was shocked. Other than my age—I was 35—I had zero risk factors. I exercised regularly. In fact, I had once been a dancer and yoga teacher. I was fit and healthy. I figured it was all a big mistake. I’d do the glucose tolerance test and all would be fine.
Sometime between 24 and 28 weeks, most healthcare providers recommend pregnant women be screened for gestational diabetes. The glucose challenge test is relatively painless: You drink a syrupy sweet drink and wait an hour. Your blood and urine levels are tested, and if they fall within a certain range, you’re fine.
If they spike outside that range, however, you go for a follow-up glucose tolerance test. This test, which is slightly more involved, necessitates fasting overnight (no fun). The following morning, having forgone breakfast, I went in to have my blood and urine tested. Then I consumed an even sweeter drink, and my levels were tested every hour for the next three hours—all while I continued to fast. (Bring a good book and a few podcasts. You’ll be starving.)
When the test came back positive for gestational diabetes, I panicked. Was my baby okay? Had I done something wrong? Was it all those croissants I’d eaten in the first trimester? What should I do now?
There was no need to panic. My baby was fine. I was fine. I had a mild case, which meant I didn’t have to take insulin. But even if I had, it’s an entirely manageable and relatively common condition, as anywhere from 2 to 10 percent of pregnant women experience gestational diabetes. The trick is learning to test your blood sugar at regular intervals, sticking to a balanced diet, and prioritizing exercise.
Beyond that, we’ve got all the details you need to know to manage gestational diabetes or put your mind at ease if you think you might be at risk.

What is gestational diabetes?

Gestational diabetes is not the same as type 1 or type 2 diabetes. It is a condition that develops during pregnancy, almost always ends with the birth of the baby, and has nothing to do with whether you have type 1 or type 2. Typically diagnosed between weeks 24 and 28, gestational diabetes causes high blood sugar levels that affect how your cells break down sugar or glucose. If managed well, gestational diabetes isn’t a problem, but it can be dangerous for mother and baby if the condition is not addressed.
Although gestational diabetes has little to do with types 1 or 2, “[Doctors] sometimes diagnose type 2 diabetes or type 1 diabetes during pregnancy that had previously been missed,” according Rebecca Weiss, MD, an endocrinologist at Kaiser Permanente in Woodland Hills, California. “This can be apparent based on a woman’s blood sugar control during pregnancy.”

Am I at risk?

“Gestational diabetes is caused by hormones produced by the placenta that increase insulin resistance in the mother,” explains Weiss. “The main causative hormones are growth hormone, placental lactogen, corticotropin releasing hormone, and progesterone. These hormones increase the body’s insulin resistance, leading to higher sugars, and in some cases, gestational diabetes.” Weiss explains that this is why all women are screened because even thin, healthy, fit women can develop the condition.
No one really knows how what causes gestational diabetes, but there are some risk factors:

  • Age—if you are over 25
  • Overweight or obese pre-pregnancy 
  • Excessive weight gain during pregnancy
  • A history of diabetes in your family
  • Hypertension or preeclampsia in this pregnancy

There is also an increased risk for expecting women in certain ethnic groups, including African American women, Latinas, South and East Asian women, and Native American women.
A woman can lessen her risk of developing gestational diabetes by adopting healthy eating and exercise habits before and during pregnancy, explains Julie Peacock, RDN, a registered dietician nutritionist and integrative whole-health wellness counselor in New York City.
“Before getting pregnant, talk to your doctor to establish if you have any risk factors—family history, overweight, history of polycystic ovarian syndrome, and history of irregular blood sugars.” You can then target your food and exercise plan to specifically watch carbohydrate intake and get the recommended amount of exercise daily.
Peacock emphasizes, however, that this holds true for all women, pregnant or not. “The goal is always to move your body frequently and load up on whole foods while decreasing or eliminating processed foods and foods high in sugar, salt, and [linkbuilder id=”5310″ text=”artificial ingredients”].”
“The saying ‘eating for two’ is not accurate at all,” adds Weiss. “Pregnant women actually only require about 250 extra calories a day during pregnancy. I always recommend to pregnant patients to maintain a healthy diet and to continue to exercise as they did prior to pregnancy.”

How do I know whether I have gestational diabetes?

There are no symptoms of gestational diabetes, so unlike other conditions during pregnancy, it is virtually impossible to tell without a test. After testing, your OB will be the one to deliver the news.

Will gestational diabetes affect my baby?

If your gestational diabetes is well managed, you baby will be totally fine. It’s when gestational diabetes is mismanaged—or not treated at all—that the baby might face one or more of the following risks.

Increased Birth Weight

According to the Mayo Clinic, an excess of glucose in mom’s bloodstream may prompt baby’s pancreas to make too much insulin. This can make the baby grow too big to be birthed vaginally, and will necessitate a C-section.

Pre-Term Birth

If a baby seems to be growing too big, your doctor might induce before the your due date to ensure a safe delivery.

Low Blood Sugar (Hypoglycemia)

Occasionally, babies of moms with gestational diabetes develop low blood sugar shortly after birth because their insulin production is too elevated. In extreme cases, this can cause seizures in the baby, which may necessitate intravenous glucose solution treatment to help the baby’s blood sugar level return to normal.

Type 2 Diabetes

The baby could be at a slightly greater risk of developing diabetes later in life.

Will this affect me after my baby is born?

The short answer is no. The longer answer is that there is a very, very small chance that it could.  “Ninety percent of the time, gestational diabetes goes away after birth,” explains Peacock. “But if a woman had gestational diabetes, she is at a higher risk for developing type 2 diabetes.”
It’s very important to continue eating and exercising healthfully throughout the pregnancy and after delivery. Stick to the same dietary guidelines you followed during pregnancy (eat whole foods and limit processed and refined foods), maintain a healthy weight, and be sure to get at least 30 minutes of exercise daily.

Tips for Managing Gestational Diabetes: You are what you eat.

“What a woman eats is just as important as how much and when she eats,” explains Peacock. “Keeping her blood sugar levels stable is the goal.”

Key Foods to Incorporate Into Your Diet:

  • An abundance of vegetables—leafy greens, cabbage, broccoli, cauliflower
  • Protein-rich foods—hormone-free meats, beans, and legumes (black beans, split peas, lentils, etc.), eggs, and pregnancy-safe fish
  • Fiber-rich complex carbohydrates—oats, quinoa, barley, buckwheat, and brown rice
  • Dairy—milk, cheese, and plain yogurt are good sources of protein and can be a healthy part of any diet

What to Avoid:

  • Soda, juices, and candy
  • Most coffee drinks and purchased smoothies
  • Donuts and baked goods
  • Deep-fried foods
  • Flavored water, milk shakes, certain nut milks

“These foods are high in refined sugar and/or flour,” Peacock explains. “When you order these foods at a restaurant or buy them at the store, they contain more sugar, fat, and sodium than what you would make at home.” That said, this isn’t advice that only goes for diabetics—this is Peacock’s advice for anyone trying to eat in a healthful way.

Two Tips to Keep in Mind:

  1. Protein with each meal can help keep blood sugar levels stable.
  2. When you have a carbohydrate source, make sure it’s a whole food. This will ensure that it’s fiber rich, and therefore healthier. Eat the apple instead of drinking an apple juice.

A Typical Menu

For a lot of women, the most challenging aspect of gestational diabetes is developing different eating habits and sticking to them. If you’re used to inhaling a bowl of sugary cereal before running out the door, you’ll have to make some major amendments to your diet.
Here are some basic guidelines:

  • Someone with diabetes can have two to four carbohydrate servings with each meal and one to two per snack.
  • One serving is equal to one piece of bread, one small apple, half a banana, ¾ cup berries, one cup of milk or yogurt, ⅓ cup beans, or ⅓ to ½ cup rice, pasta, or cooked grain.

Looking for inspiration? Try the following sample menu on for size.

For Breakfast

Prepare and enjoy a small portion of a cooked grain like oats along with an egg or high protein yogurt to help the body absorb the carbohydrates more efficiently. Opt for natural, no-sugar-added peanut or almond butter on whole grain toast.

For Lunch and Dinner

The bulk of these meals should be leafy greens. Add 4 ounces of chicken (or another protein) and 1 cup of a cooked grain, a piece of fruit, or a roasted root vegetable like sweet potatoes, beets, or squash.

Snacks

Enjoy two to four snacks a day, keeping in mind the goal of spacing them out evenly, every two to three hours, to keep your blood sugar levels from spiking or falling. Having a snack before bed also helps keep levels from plummeting overnight. Examples of good snacks include:

  • A hardboiled egg, a few whole grain crackers, and a handful of carrots
  • ¾ cup blueberries and 6 ounces of Greek yogurt
  • One rice cake with ½ avocado, mashed
  • Two slices of cheese, a few crackers, and 1 cup of raw vegetables
  • A pear and a handful of almonds

Move your body.

“Regular exercise helps the body use insulin better and can lower blood sugar,” Peacock explains. She suggests that women get at least 30 minutes of moderate exercise daily. “Think of moderate exercise as the kind that leaves you slightly out of breath, with a faster heart rate, and makes you sweat.”
If you’re unsure about what kind of exercise to pursue, Peacock advises continuing to do what you did before you were pregnant. A few good options include brisk walking, stationary cycling, swimming, and yoga. Consult with your doctor about what forms of exercise are appropriate for you.
Since it does affect blood sugar levels, eating a snack or meal one to two hours before exercise is important. A snack could be half a banana and a scoop of almond butter, or a plain rice cake and spoonful of hummus or smashed avocado.
Remember to always have a form of quickly accessible sugar with you when you exercise, such as glucose tablets or hard candy just in case you experience a blood sugar low.

Don’t give up carbs—really.

Carbohydrates are the sugars, starches, and fibers found in fruits, grains, vegetables, and dairy products. Though trendy diets often treat carbohydrates as something to avoid, Peacock says they are one of the basic food groups and are important to a healthy life. Carbohydrates are macronutrients, meaning they are one of the three main sources of energy for the body. In fact, they are the body’s main source of energy and provide imperative fuel for the central nervous system and energy for working muscles.
When thinking about carbs, remember that they’re classified as either simple or complex. The difference between the two types is their chemical structure and how quickly the sugar they break down into is absorbed and digested. “Generally speaking, simple carbs are digested and absorbed more quickly and easily than complex carbs,” Peacock explains. “Simple carbs are found in candy, soda, and syrups. These foods are made with processed and refined sugars and do not have vitamins, minerals, or fiber. They are considered ‘empty calories’ and can lead to weight gain and uncontrolled blood sugars. Complex carbohydrates include beans, peas, lentils, nuts, potatoes, root vegetables, corn, whole-grain breads, grains, and cereals.”
Carbs affect blood sugar levels, and when blood sugar levels are too high, they’re harmful to both the woman and the growing fetus. To help manage blood sugar levels, it is important to monitor carbohydrates in terms of how many, what type, and how often you’re consuming them.
When too many carbs are eaten at once, the blood sugar levels in a woman with gestational diabetes will get too high. To keep blood sugar levels in check:

  • Avoid eating too many carbohydrates at one time.
  • Choose complex carbohydrates that are high in fiber and low on the glycemic index .
  • Avoid skipping meals.
  • Combine carbohydrates with protein or healthy fats to help slow down digestion.
  • Eat a protein-rich breakfast that includes fibrous carbohydrates.

“Although it’s easy to look at carbs as the villain here,” Peacock says, “they’re important for energy and foods with carbs have nutrients that are necessary for a healthy pregnancy, so it’s important to learn how to incorporate them smartly as opposed to avoiding them altogether.”

Categories
Motherhood

"Invisible Mothers" And Other Bizarre Parenting Trends From The Past

Parenting just isn’t what it used to be.
For better or worse, raising a kid today looks a whole lot different than it once did. Things that were perfectly acceptable just a generation ago seem downright unthinkable today. Putting juice in your baby’s bottle? No way. Letting your preschooler play with fireworks? Are you crazy?
“Forget sippy cups, our parents didn’t even use car seats or bike helmets!” Ilana Wiles, creator of the parenting blog Mommy Shorts, told HuffPost.

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iStock

As strange as it may seem now to look back at the parenting norms in the ’70s and ’80s, the rabbit hole goes so much deeper than you could ever imagine. These bizarre parenting trends of the past will give you a whole new level of respect for how your parents raised you.
But before you start blaming generations past, we thought we’d provide a little contemporary context on the general weirdness of parenting. We spoke to Fran Walfish, PsyD, author of The Self-Aware Parent, to get a professional take on the changing nature of parenting.
According to Walfish, some things haven’t changed at all from the days of the Invisible Mothers (more on that later). Other things are night and day.
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iStock

“Overprotective mothers, as well as harshly punitive fathers, have existed for centuries. They still do,” Walfish tells HealthyWay. “However, some things have changed. We now have a Child Protective Services reporting system in place that monitors and investigates suspected cases of child abuse.”
If that agency existed at the time of the following parenting trends, we’re pretty sure they would have locked a few of these parents up.

Now You (Don’t) See Me

In the Victorian era, family photo day led to the creation of “invisible mothers.”
Babies are naturally photogenic. Whether they’re smiling, sleeping, or crying, they’re impossibly adorable bundles of dimples and peach fuzz. These days, taking a photo of your kids is as simple as picking up your phone, but it wasn’t always so easy. Long before our phones had cameras—back when even the telephone itself was on the cutting edge of technology—getting a photograph at all was an ordeal; trying to get a photo of a squirming infant was a Sisyphean task.

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Ohio Memory

That’s because back in the 19th century, the technology of photography was still in its early stages. Only professional photographers owned cameras and knew how to use them, and even the newly-developed wet-collodion process required exposure times of up to a half-minute or so.
Because photography was such a specialized skill, it also wasn’t exactly cheap, so it was important that the subject stay perfectly still for a clear image. For photographs of adults, photographers would have the subject sit in a chair with a head clamp (sort of like an electric chair but without the electric parts) to keep them still for the necessary amount of time. But what about babies?
That’s where the invisible—or hidden—mothers, as they’re called in Linda Fregni Nagler’s collection of photographs, The Hidden Mother, come in. In order to keep infant subjects calm and still for a crisp image, mothers would hold their child. But because they wanted the child to be the focus of the picture, they’d hide themselves by shrouding themselves in dark fabric, hiding behind the chair their child was sitting in—or even going so far as to impersonate furniture.
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Charm City Farmhouse

In contrast to the 19th century’s “invisible mothers”—an example of hands-on parenting in the most literal sense—another trend from the early 20th century was very much hands-off.

Here’s the mail, it never fails.

For a brief time, American parents could—and did—send their children in the mail.
No, you didn’t read that wrong. Yes, it actually happened.
These days, being able to send large packages via the postal service is something we take for granted, but before the early 20th century, Americans could only send items that weighed four pounds or less in the mail. That all changed on Jan. 1, 1913, when the U.S. Postal Service launched the parcel post service, allowing packages up to 11 pounds. Within months, the limit was increased to 20 pounds, then 50.

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Curious Mind Magazine

And of course, some people just had to take it too far.
The same year, a Glen Este, Ohio, man named Jesse Beauge and his wife decided to mail their infant son to his grandmother’s house about a mile away, becoming the first Americans in history to send a child in the mail, National Postal Museum historian Nancy Pope told The Washington Post. Luckily for the Beauges, their son weighed in at 10 pounds—just under the weight limit for parcels at the time. The postage only cost them 15 cents, but they spent an additional $50 on insurance. You know, just in case.
Some children, however, traveled much, much greater distances. The following year, 6-year-old Edna Neff was mailed from her mother’s home in Pensacola, Florida, to her father’s house in Christiansburg, Virginia—720 miles away.
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Postal Museum

Perhaps the most famous instance of a child being transported via mail, though, was that of 5-year-old May Pierstorff, commemorated in the children’s book Mailing May, published in 2000. Pierstorff’s parents had made the decision to send their daughter for a visit to her grandparents but were hesitant to pay the hefty train fare.
Being the savvy spenders they were, the Pierstorffs looked over the parcel post regulations and found that there was no prohibition on sending children—or any humans—through the postal service, so long as they didn’t exceed the 50-pound weight limit. Fortunately for them, May weighed in at 45 and a half pounds.
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ThoughtCo

So, the Pierstorffs attached the necessary 53 cents of postage stamps on their daughter’s coat and sent her on her way. May was transported from her parents’ home in Grangeville, Idaho, to her grandmother’s home in Lewiston, approximately 75 miles away.
Later in 1914, news of May Pierstorff’s travels began to spread nationally, causing then-Postmaster General Albert S. Burleson to prohibit the shipping of human parcels. That brought to an end the brief and bizarre trend of parents sending their children in the mail.
While sending your child in the mail probably isn’t the greatest parenting idea in history, it’s also probably not the worst.

Despite all their age, they’re still just a babe in a cage.

Another serious contender for that title is the practice of putting babies in cages, which were then suspended outside apartment windows—sometimes several stories above the street below.

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Mental Floss

You see, in the late 18th century, doctors started suggesting that urban-dwelling parents increase their children’s exposure to fresh air, a practice referred to by renowned pediatrician Luther Emmett Holt as “airing.” In his 1894 book, The Care and Feeding of Children, Holt wrote that, “Fresh air is required to renew and purify the blood, and this is just as necessary for health and growth as proper food.”
As you might expect—as with the case of the postal service above—some people just had to take it too far. While Holt recommended an infant be “placed in its crib or carriage which should stand a few feet from the window,” some parents took it a step further, purchasing or building wire cages to be hung outside of windows.
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Mashable

Even Eleanor Roosevelt, long before she became the first lady of the United States, got in on the “baby cage” trend. In 1906, Roosevelt purchased a chicken wire cage to hang out the window of her New York townhouse. In that cage, her first daughter, Anna, napped high above East 36th Street—until a neighbor threatened to call the authorities, that is.
Emma Read of Spokane, Washington, was the first to file a commercial patent for a baby cage in 1922, which read in part:
“It is well known that a great many difficulties rise in raising and properly housing babies and small children in crowded cities, that is to say from the health viewpoint. With these facts in view it is the purpose of the present invention to provide an article of manufacture for babies and young children, to be suspended upon the exterior of a building adjacent an open window, wherein the baby or young child may be placed.”
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Mashable

Read’s patent was granted on March 13 of the following year; by the 1930s, the cages had become popular, especially among the apartment-dwelling parents of densely-populated London. In stark contrast to the reception of Roosevelt’s baby cage in New York, Londoners embraced the idea, with municipal bodies like the East Poplar Borough council proposing permanently installing the cages outside some buildings.
Eventually, the popularity of the “baby cage” began to wane. While there’s no definitive record of exactly when and why the trend fell out of vogue, growing concerns about child safety in the next few decades (as evidenced by the invention and popularization of car seats and bicycle helmets) may have had something to do with it.

Modern Airborne Parenting Mistakes

Getting back to the present, the term “helicopter parent” has been spreading throughout the zeitgeist since its 1969 appearance in Haim Ginott’s parenting manual, Between Parent and Teenager. The helicopter parent is reluctant to give their children freedom to fail; they constantly hover over the child, overseeing homework, calling teachers, and generally trying to ensure success in all their child’s endeavors.

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Time

Recent studies have shown that modern parents spend nearly one-third more time caring for their offspring today than they did in the 1960s. Does anyone hear rotors in the sky?
While more parent-child bonding time is probably a good thing, helicopter parenting has been associated with increases in anxiety and reduced independence as the child ages.
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Chicago Tribune

A 2017 study out of New Zealand seems to back up this assertion. It found that a group of 11- to 13-year-olds only tended to travel about a third of a mile from their homes, mostly just to go to school, a friend’s house, or a food outlet. Tim Chambers, the lead researcher, later told The Guardian that his study suggests that modern kids aren’t as independent or as physically active as their parents were as children.
But like the bizarre parenting trends of the past, we can consign helicopter parenting—and other detrimental habits—to the dustbin of history, says Walfish.
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iStock

“Change is possible,” she says. “Much has been speculated and written about what is required in order to make change. One thing I know for sure: Motivation and determination are prerequisites, and pain is usually the greatest motivator for change.”

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Healthy Relationships Wellbeing

How To Prioritize Alone Time And Self-Love When You’re In A Relationship

If you’re in a relationship, chances are you have a tight schedule. Between work, running errands, family duties, socializing, and spending time with your partner, you’re probably pretty busy.
Something that might not even make it onto your calendar? Spending time alone and practicing self-love. This is especially true if you live with your significant other.
Whether you’re happy spending time with your partner or you feel like you need space to recharge, alone time is a great way to practice self-love and cultivate a feeling of healthy independence.
“When we spend quality and designated time on ourselves, we nurture our own social and emotional well-being, which makes us more likely to carry that out towards other relationships,” says therapist Julia Colangelo, LCSW. “It is vital that to enable our relationship to grow, we must also grow and develop as a person.”
Here’s how to take time for self-love and self-care when you’re in a relationship:

How to Ask for Alone Time

Prioritizing alone time might be difficult if you’re used to spending a lot of time with your partner. If you suddenly start spending more time alone, your partner might think they did something wrong—that’s why it’s important to communicate.
You might feel guilty asking for time alone, especially if you have multiple commitments. “In our society, we are often taught that if we put our needs first, we are being selfish,” says Kimberly Hershensen, LCSW, a New York–based therapist specializing in relationships. “However self-love and being selfish are two different things. Self-love is choosing to honor your inner wants and needs in order to fulfill your potential.”
Let your partner know that you plan on spending time alone to relax and reflect. Tell them why you think it will be beneficial for you and for the relationship. Be clear that needing alone time isn’t an indicator that something is wrong with the relationship. Even in the healthiest relationship, you need some time apart to grow and practice self-love.
“I recommend that couples begin by understanding how much ‘you time’ each person benefits from, and how they best use it,” Colangelo says. “For some people, they prefer less than one hour a day of alone time and feelings of rejection may come up if a partner identifies that they need more ‘me time.’” The key, she says, is to communicate with your partner.
Instead of framing it as “I need you to leave me alone,” frame it as “I’d like some alone time to read and take a walk,” or, “I want to journal and practice some self-reflection.” This way, you’ll avoid implying that your partner is a problem, focusing instead on your commitment to investing in alone time because you enjoy it and it’s good for you.
Encourage your partner to enjoy alone time, too. If they feel stressed or overwhelmed, suggest they take a walk, visit their favorite restaurant for a snack, or meditate for a few minutes. This way, they can see firsthand how beneficial it can be.
To ensure you get enough alone time, you might want to schedule it in each week. If you like routine, you could pencil it in for the same time each day or week, depending on how frequently you want to be alone.

You have some time to yourself—now what?

If you’re not used to spending time alone, it can feel awkward. You might be tempted to hop online, hang out with friends, work, or run errands. These can all be useful activities, but it’s also important that we take time to do enjoyable things by ourselves.
Do things that allow you to enjoy the pleasure of your own company. You might find it liberating to take yourself on dates: Go watch a movie in theater or have lunch at a restaurant. Of course, this might initially feel weird. After all, these are usually activities you do with others.
If venturing out solo is too uncomfortable, it might be more meaningful and restorative to spend your alone time reading, taking a long bath, or walking. These activities are usually done on our own, but we don’t always get a chance to do them when we’re busy with other important tasks.
Journaling can be another useful alone-time activity. Hershenson suggests making a gratitude list each day. Your gratitude list can include things like your family or your health, or more specific things like a promotion at work or an upcoming vacation. “Focusing on what is good in your life as opposed to what is going wrong helps relieve stress,” she says.
Journaling can also help you practice acceptance. “Make a list of what you can control … like getting enough sleep or eating well, and what you can’t control, like your kid having a temper tantrum,” Hershenson suggests. “Focus on what you can control to make change, and accept what you cannot control.”

Flying Solo

When we’re in relationships, we might stop doing the things we enjoy if our partner doesn’t find them enjoyable. Alone time provides you with an opportunity to pursue those interests. For example, you may enjoy hitting the gym but your partner doesn’t. In this case, investing in a gym membership and making use of it can be a great activity for alone time. You might love museums even though your partner finds them boring. Why not take yourself to a museum every so often?
Consider taking up hobbies or learning skills on your own. Take an art class, practice meditation, or go to cooking lessons. If your budget is limited, look for free courses online. This way you’re growing as a person and you’re doing things that bring you joy.
When you’re engaging in activities that interest you, you give yourself time to grow, reflect, and assert your independence. Frequent alone time is essential in maintaining a healthy relationship and practicing self-love.

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Lifestyle

8 Things People Did Before Plastic Surgery

They say beauty is only skin deep, but try telling that to the stampede of women who are now requesting the “Meghan Markle nose” from their plastic surgeons.

Seemingly overnight, Prince Harry’s fiancée has become the most popular inspiration for plastic surgery out there. Even celebrities who preach about self-love and being “Born This Way” often nose-dive into some of their own cosmetic improvements.

We’ve all wanted to look like a celebrity at one time or another, or we’ve at least wondered what we would look like with a few improvements to those “genetic flaws,” like the chest your momma didn’t give you or that nose that children confuse for a beak.

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But plastic surgery isn’t accessible to everyone. And what about the days way back when it wasn’t really an option at all? How did people manage to get those dashing dimples they were lusting after?

Well, it turns out they had their ways.

1.) Dr. Lecter’s mask would “fix” facial defects.

In 1912, if you had a facial defect, like wrinkles or sagging flesh (you know, serious facial defects), you could invest in a sort of Hannibal Lecter Mask. It was invented by a woman named Lillian Bender, and you wore it around your throat and face, with a small opening for the mouth.

The diagram itself shows just how user friendly this product is!

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Google Patents

Tanya Judge, a plastic surgeon at Tri Valley Plastic Surgery in Dublin, California, called Bender’s face mask “barbaric.”

“Trying to remove wrinkles and sagging flash by putting it in a harness would never work,” she says. “What we have learned is that the facial sagging that happens over time is not just the skin, but the tissue underneath.”

That’s why a facelift works, she says, because it lifts the tissue below and then “re-drapes the skin.”

Unfortunately, some companies are still selling similar gimmicks. Take this “face hammock” for example. It’s supposed to prevent sags and wrinkles by combatting gravity. This similar device, a “face belt,” is pretty self-explanatory.

2.) A Whole New Meaning to the Term “Chin Strap”

This one is fun. It’s called a “Chin Reducer and Beautifier” and promises to deliver the “curves of youth,” which sounds like a bad emo band.

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The Advertising Archives via fineartamerica

You just secure the chin strap around the top of your head like a belt and place the other strap under your chin. Then, the strings attached to the chin portion go up and through the forehead strap, so that you can tug on the strings and pull your chin up as tight as you like.

This is supposed to prevent and efface double chins, as well as reduce enlarged glands.

Professor Eugene Mack advertised his product as the only mechanism “producing a concentrated, continuous massage of the chin and neck, dispelling flabbiness of the neck and throat, restoring a rounded contour to thin, scrawny necks and faces, bringing a natural, healthy color to the cheeks.”

3.) The Glamour Bonnet might keep you from breathing, but you’ll be prettier for it.

According to D. M. Ackerman, if you want a beautiful complexion, a vacuum to the face will do just the trick. She made the Glamour Bonnet “like a diver’s helmet,” where the atmospheric pressure around the person’s head is lowered, similar to the experience of climbing a high mountain.

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Modern Mechanix

Ackerman claimed this vacuum helmet would stimulate blood circulation, thus leading to a more naturally beautiful complexion. Best of all, the advertisement states that “a window has been installed so the customers can read during treatments.”

This means you can catch up on all the latest celebrity gossip while you slowly asphyxiate yourself.

4.) Like being able to breathe? Don’t worry. We have electrocution, too.

An “electric mask,” invented by Joseph Brueck, MD, was supposed to treat lines, wrinkles, and sags through a battery of heating coils. Sounds super-relaxing.

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Modern Mechanix

If the image isn’t creepy enough, the description will do the trick. The wearer “breathes through a tube set between the lips of the mask, and views the world through eyes cut where eyes should be.”

Now let that sink in.

Facial electrocution for beauty is still a thing today, as this device attests. Think twice about why this would ever work before buying.

5.) An Easy Way to Recognize the Flaws You Never Knew You Had

If you’ve ever wondered what a medieval torture device looks like, check out Maksymilian Faktorowicz’s “Beauty Micrometer” (the inventor also went by the Hollywood-friendly name “Max Factor”).

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Jllm06/Wikimedia Commons

This scary-looking thing sits on your head and supposedly shows makeup professionals where all your facial flaws are so they can apply makeup appropriately. It was popularly used on actresses in the 1930s.

“Flaws almost invisible to the ordinary eye becoming glaring distortions when thrown upon the screen in highly magnified images,” according to the product’s advertisement. “But Factor’s ‘beauty micrometer’ reveals the defects.”

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Modern Mechanix

It works by using “flexible metal strips which conform closely to the various features. The strips are held in place by set screws, allowing for 325 possible adjustments.” If your nose is even slightly crooked, the ad claims the beauty micrometer will detect it and corrective makeup can be applied.

If you ask us, though, the Beauty Micrometer would only benefit actors who are taking a stab at the role of Pinhead in Hellraiser.

6.) “You have a beautiful face. But your nose?”

Don’t worry, we can fix it right up with the Trados Nose-Shaper.

This harness that you strap to your face went through several models in the early 1900s. Inventor M. Trilety was sure to warn the readers of his advertisements that looks are very important if you want to get ahead in life, and that you should look your best at all times.

… it most definitely would not quickly change the nose, be painless, or remotely comfortable.

“Permit no one to see you looking otherwise,” he warns.

Lucky for you, the harness was meant to be worn overnight, so no one would see you wearing it in public. And not only would it give you “a perfect looking nose,” but Trilety claimed it was comfortable and painless.

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Edgar R. McGuire Historical Medical Instrument Collection via University of Buffalo Libraries

In all seriousness, though, these claims were pretty baseless.

Judge says that unless the harness is used on a baby or young child with a still-developing nose, there is no way to squeeze your nose into a new shape.

“Contrary to what the ad states, it most definitely would not quickly change the nose, be painless, or remotely comfortable,” she says. “Reshaping the nose requires surgery.”

That’s why you shouldn’t buy into any similar current products either, like this one, among others.

7.) “Dimples are now made to order!”

Another lovely harness.

This one has a “face-fitting spring carrying two tiny knobs which press into the cheeks.”

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Modern Mechanix

Isabella Gilbert invented this contraption in 1936, and we have a feeling she never quite got the results she was hoping for.

“This one was a valiant effort but again ineffective,” Judge says.

In her words, dimples are created by a variant of facial muscle that connect to the overlying skin near to the corner of the mouth. When you smile, that skin indents.

“Pressing a spring on the outside of your skin would surely cause a temporary dent on your face, and if you kept it on long enough, would probably cause skin breakdown,” she says. “Creating a dimple can be done in today’s age but requires a small surgical procedure.”

8.) Targeted Vibration: The Cure-All

Little vibrating machines got really popular in the early 1900s, as advertisers treated them like a cure for just about any ailment you had.

“Those women who find that the hips are getting too large” would slim down with the help of the White Cross Electric Vibrator.

It sounds like a first generation hand-held back massager.

Supposedly it would promote soft, glossy hair if you used it on your head, and it would also drive out all the dandruff (at least that part might be a bit believable).

“Nothing would make me happier than if this device worked for fat reduction and scalp health,” Judge says. “But like most things back then, they didn’t understand fat like we do now.”

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Judge points to more modern methods of fat reduction, such the noninvasive CoolSculpting or Sculpture, as well as the invasive liposuction procedure. At least the advertisers also mentioned that the vibrators could help with aches and pains.

“The only thing this device was probably correctly advertised for is increasing blood through sore muscles,” Judge says. “It sounds like a first generation hand-held back massager.”

A Clean Cut

Judge says she finds all these products interesting because they show that “we have been striving to better our appearance for decades, and the areas of interest haven’t changed at all.”

… you have to applaud and respect the innovation involved.

We still want to look young, get rid of extra fat, and reshape our noses.

“The difference now, compared to that time period, is that we have comprehensive understanding of the anatomy of the body and the biological reasoning behind why we have extra fat, or an uneven nose, or sagging facial skin,” she says.

That’s why we can effectively and safely obtain the look we want by using surgery or modern noninvasive procedures.

“That being said,” Judge points out, “despite the wackiness and ineffectiveness of all the devices, you have to applaud and respect the innovation involved.”

Yes, they were certainly creative. Just not useful.

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More Than Mom Motherhood

The Many Faces Of Postpartum Depression: Knowing The Signs And How To Care For Yourself

When you’re the parent of a newborn, it’s normal to struggle with the demands of caring for a new, tiny human. But many people face something that goes far beyond a struggle: They experience postpartum depression.
According to the Centers for Disease Control and Prevention (CDC), one in nine women experience postpartum depressive symptoms, which may show up a few days or even a few weeks after birth. And while it’s most common in mothers, fathers can also experience postpartum depression.
Postpartum depression isn’t the only postpartum mood disorder that exists. Other conditions include postpartum anxiety, postpartum obsessive-compulsive disorder, and postpartum post-traumatic stress disorder.
Postpartum depression is exhausting—and the stigma around it makes it even tougher to deal with. Sadly, a lot of people feel guilty about having postpartum depression. That guilt, coupled with multiple other personal and healthcare factors, makes it difficult for some people to seek help for postpartum depression.
Fortunately, more people are speaking out about postpartum depression nowadays. This is in part because of growing mental health awareness. More people are educating themselves about mental illnesses and stigma. Celebrities like Chrissy Teigen and Adele are also using their platforms to talk about their own experiences with postpartum depression.
While dealing with postpartum depression can be tough, many treatment options are available. If you’re concerned that you or a loved one has postpartum depression, read on.

Signs and Symptoms of Postpartum Depression

Many people confuse the “baby blues” with postpartum depression. The baby blues are feelings of anxiety and sadness that mothers frequently experience after giving birth. According to the CDC, the baby blues disappear on their own within a few days.
Postpartum depression, on the other hand, will stick around longer. Often, the symptoms are more intense.
According to medical research from the Mayo Clinic and Postpartum Support International, the following symptoms are signs of postpartum depression:

  • You feel incredibly overwhelmed. You don’t simply feel like it’s hard; you feel you can’t handle it.
  • You’re overly anxious about anything that may hurt your child, yourself, or your family.
  • You feel numb. You aren’t interested in the things that usually bring you joy.
  • You don’t feel bonded to your baby.
  • You’re struggling to function in your daily life—you have no appetite, sleep too much, or can’t sleep at all.
  • You’re fatigued.
  • You find yourself withdrawn and have lost interest in socializing.
  • You’re very angry or irritable, or you have notable mood swings.
  • You have thoughts of hurting yourself or your baby.

You might find yourself thinking that a few of these symptoms are relatively normal for someone who’s just had a new baby. After all, parents of babies often feel tired or anxious.
The symptoms of postpartum depression can seem normal, which partially accounts for people’s struggle to identify the condition in themselves or their loved ones. You should be concerned, though, if those negative feelings are overwhelming or make it hard for you to function.
If you’re unsure about the severity of your experience, your best bet is to visit a medical professional. They can diagnose you and help you work through the difficulties you’re facing.
Experiencing the symptoms of postpartum depression doesn’t make you a bad parent—in fact, postpartum depression is common experience. While it’s hard, it’s temporary and treatable. To improve your mood and to help yourself enjoy your precious time with your new baby, a therapist can help.

Healthy Ways of Coping with Postpartum Depression

The bad news? Postpartum depression, if left untreated, might have an adverse affect on your baby and your relationship with your child, particularly if you come from a disadvantaged background or don’t have a strong support network postpartum.
The good news is that postpartum depression is treatable. Treatment could include talk therapy or counseling, relying on support networks, and taking time for self-care as a new parent.  
Seeing a therapist is a good way to address postpartum depression. Your doctor might be able to give you a referral. As a professional, a therapist can help you work through your feelings and suggest practical techniques for when you’re struggling. A medical professional might also prescribe medication indicated for whatever type of depression or anxiety you’re facing.
You might also want to reach out to support groups where you can connect with other parents navigating postpartum depression. If there isn’t a group that meets near you, check out online forums like the online PPMD Support Group and Baby Blues Connection.
Trying relaxation techniques like deep breathing has been shown to help people with postpartum depression, as has massage therapy, meditation, and yoga.
There are a number of other things you can do to lift your mood and bring you joy. To reduce your feelings of overwhelm, ask your partner or a loved one to take care of your child for a little while. Take this time to practice self-care: Catch up with your friends, participate in a hobby that makes you happy, or spend some restorative time alone.
Your physical health works in tandem with your mental health, so take care of your physical needs. Studies published in Birth and the Journal of Sports Medicine and Physical Fitness found that exercise improves the mental health of depressed pregnant and postpartum women. Numerous studies have also found that a healthy, balanced diet improves your mental health, as does getting enough sleep.
It’s important to remember that none of the alternative methods or self-care methods can replace professional help. Take a holistic approach to caring for yourself—use multiple forms of treatment to address your postpartum depression effectively.
It’s normal to feel ashamed if you have postpartum depression, but it’s important to remember that it’s a common experience. It certainly doesn’t make you a bad, incapable, or neglectful parent. Admitting you have postpartum depression and finding help is a brave decision—and a very good one for both yourself and your family.

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Food Philosophies Nosh

A Closer Look At The Ketogenic Diet: The Pros And Cons Of A High Fat, Low Carb Way Of Eating

If thinking about the ketogenic diet brings to mind the low carb diet craze of the late ’90s and early aughts, you’re not alone. The popularity of the ketogenic diet and its many offshoots has ebbed and flowed over the 50 years since its introduction.
While some health professionals warn against the use of a ketogenic diet to support weight loss, others firmly believe that this eating plan is a stand-alone solution to chronic health issues associated with obesity and high sugar levels. But did you know that the ketogenic diet has its roots in a field of medicine entirely unrelated to weight loss—or that it’s still being used for its original purpose to this day?

Where did the ketogenic diet come from?

The ketogenic diet’s origin story surprisingly begins thousands of years ago in ancient India and Greece, where it had nothing to do with weight loss. Physicians began observing that fasting diets had a positive effect on patients suffering from epilepsy for reasons that were unclear at the time. Fast-forward to America in the 1920s, when several doctors noticed a reduction in epileptic seizures when their young patients were put on a low carbohydrate diet that entailed the strict exclusion of starches and sugars.
In 1921, endocrinologist Rollin Turner Woodyatt discovered ketone bodies, a series of three water-soluble compounds that were made by the liver of patients who ate high fat diets but extremely restricted carbohydrates. In 1924, he introduced the ketogenic diet as we know it today.

The Ketogenic Diet’s Role in Epilepsy Management

The ketogenic diet is still used as a means to treat epilepsy in children who have a resistance to anti-seizure medications or other epilepsy treatments. Annie Tsang, a registered dietician based in Vancouver, British Columbia, explains that in addition to epilepsy treatment, the ketogenic diet is also being studied for its effect on other chronic health issues, which she says could potentially affect the treatment and management of Parkinson’s and Alzheimer’s diseases, type 2 diabetes, autism, cardiovascular disease, and multiple sclerosis.

The Ketogenic Diet as a Weight Loss Method

The ketogenic diet clearly has a lot to offer in terms of epilepsy treatment, but how exactly does it come into play for those looking to lose weight or prevent long-term health issues related to obesity?

The Science Behind Ketosis

To understand the ketogenic diet, we have to unpack some basic scientific truths. A good starting place? Understanding that when we consume carbohydrates (and we love carbohydrates—the mean daily carbohydrate intake for Americans sits at just under 50 percent of overall caloric consumption), our livers automatically convert them into glucose. Glucose moves throughout the body via the blood stream, where it becomes blood glucose that can be used for fuel.
A ketogenic diet entails an intentional divergence from the typical body’s reliance on glucose for energy. The term “ketogenic” refers specifically to the ketones your liver produces when it’s starved of sugar and carbohydrates. But what exactly are ketones?
When your body has low levels of glucose, it turns to burning fat for energy instead of relying on blood sugar. This process results in the generation of ketones, an organic compound produced by the liver when fats are broken down to serve as a non-glucose form of fuel for the body. Specifically, ketones are produced and used as fuel when you fast or eat a diet very low in carbohydrates and high in fat.
When following a ketogenic diet, the goal is to use the ketones generated as fat breaks down as your primary source of energy instead of glucose—thus the keto diet’s fat-burning claim to fame. Still, it’s important to note that merely eating a ketogenic diet isn’t a guarantor that you will lose weight, and keeping calorie consumption within a healthy range is still imperative as with any other dietary regimen.

What about protein?

The ketogenic diet has become synonymous with low carbohydrate and high fat intake, but where does protein come into play? Including adequate amounts of protein in your diet is imperative to good health since the human body is incapable of making nine out of the eighteen essential amino acids it requires on its own. When the ketogenic diet is marketed as a weight loss tool, emphasis is often placed on consuming high levels of protein and fat, which is an inaccurate interpretation of a true ketogenic diet.

The Keto Flu Blues

When too much protein is consumed on a ketogenic diet the body begins to convert protein into glucose in a process called gluconeogenesis. As with carbohydrates, gluconeogenesis can lead to spikes in blood sugar levels and a reduction of ketones that can be used as a source of energy for your body. When you first begin the ketogenic diet, you may experience unpleasant symptoms that have come to be associated with a phenomenon known as the keto flu.

Symptoms of Keto Flu

The keto flu is the name for a group of symptoms that can occur when you’re just starting out with the ketogenic diet or when you’re moving back and forth between consuming smaller and larger amounts of protein. The keto flu most often occurs in people who are just beginning their switch to a low carbohydrate diet, although for some individuals the effects can last up to five weeks. Common symptoms can include tiredness, headaches, irritability, stomach upset, sugar cravings, difficulty sleeping, and even bad breath.

How to Work Through the Keto Flu

Amy Berger, MS, certified nutrition specialist, nutritional therapy practitioner, and author of The Alzheimer’s Antidote stresses how normal symptoms of the keto flu actually are. She says:

When people are brand new to this way of eating, if they’re transitioning to it from a high carb diet, they might experience what we call the keto flu, or the low carb flu—headaches, dizziness, nausea, light-headedness, etc. This is normal and to be expected. The worst of it should pass in a couple of days, and people can help ease this transition by being sure to get plenty of salt/sodium, and maybe extra magnesium and potassium (especially if they have leg cramps). The dramatic decrease in carbohydrates is a bit of a shock to the body, and the rapid change in blood glucose and insulin levels changes the way the kidneys hold on to electrolytes. People on a very low carb diet, especially at the beginning, really need to be sure to get enough salt.

[related article_ids=20585]
Berger also adds that there may be a decrease in stamina for individuals who are athletes or who work out regularly. “For athletes or people who work out a lot, they should expect to have a decrease in athletic performance (power, stamina, strength), but this is temporary. As the body adjusts over the course of weeks and months, their usual level of performance will come back, and it often then surpasses where it was. But they should be prepared to have a slight decline at first.”
During this time of transition, it’s especially important to listen to your body and give yourself plenty of rest as you get used to a new way of eating.

The Ketogenic Diet and Weight Loss

Due to the popularity of dieting methods in general, it would be easy to brush off the ketogenic diet as merely another fad diet with few actual success stories. The ketogenic diet has, however, proven itself incredibly effective when it comes to weight loss. An study published in Nutrition & Metabolism in 2004 notes that adherence to the ketogenic had a noticeable effect on immediate weight loss in male and female participants, with male participants achieving a marginally greater weight loss than female participants. Another study indicated that weight loss is achieved at a faster speed when subjects adhere to a ketogenic diet as opposed to those who ate low calorie, low fat, and high carbohydrate diets.

How to Adhere to a Ketogenic Diet and When to Expect Results

It’s crucial when undertaking a ketogenic diet that you follow strict nutritional guidelines. Namely, it’s important to restrict your carbohydrate intake to 20 grams or fewer each day and to consume plenty of water. It takes between two and seven days for your body to enter a state of ketosis in which it’s using ketones instead of glucose for energy. Ultimately, the weight loss caused by this transition will be dependent on your gender, age, current weight, and level of exercise.

What can you eat on the ketogenic diet?

By now you know that the ketogenic diet limits carbs, includes plenty of fat, and involves moderate protein intake. So what does that mean in terms of the foods you’re allowed to eat?

Get ready to enjoy the following:

  • Healthy fats and oils such as olive oil, nut oils, avocado oil, coconut oil, other cold pressed oils, avocados, butter, and ghee
  • Nuts such as macadamia nuts, Brazil nuts, and pecans
  • Fatty fish such as salmon, trout, tuna, snapper, and halibut (check to make sure these are Ocean Wise–friendly options)
  • Meat such as beef, veal, poultry (aim to eat dark meat as it contains a larger proportion of fat to protein), pork, organ meats, lamb, and goat
  • Non-starchy vegetables such as leafy greens, Brussels sprouts, broccoli, onions, asparagus, bell peppers, cucumbers, zucchini, cauliflower, and celery
  • Fruits such as cranberries, strawberries, blackberries, cherries, raspberries, and blueberries

Beginning a new diet can be daunting as it’s easy to think of a long list of what you can’t eat instead of what you can. Berger offers this advice to anyone thinking about transitioning to the ketogenic diet:

If someone is feeling down or scared about going without what are probably some of their favorite foods, I would say to focus on all the things they can have, rather than on the things they’re eliminating. Think about delicious steaks, pork chops, cheese, bacon and eggs, lots of beautiful and delicious roasted vegetables, nuts, berries…there are so many amazing foods that are perfect for this way of eating that it helps to think about that, rather than pining for the things you should stay away from.

Foods to Avoid While Adhering to a Ketogenic Diet

While carbohydrates are clearly the enemy of the ketogenic diet, there are many foods that contain loads of carbohydrates even though it might not be obvious.

Watch out for and avoid the following:

  • Grains and grain products of any type (including bread, pasta, and rice)
  • Legumes
  • Artificial sweeteners
  • Overly processed foods
  • Low- and zero-carb convenience foods
  • Dairy products
  • Alcohol
  • Tropical fruits (which tend to be high in sugar)
  • Fruit juices and soda
  • Potatoes

If this sounds like a challenge, remember there are literally hundreds of websites and cookbooks that are completely dedicated to providing amazing recipes that are low in carbohydrate but loaded with flavor!

How to Know if a Ketogenic Diet is Right for Your Needs

As with any change in dietary habits, it’s important to consult with a professional before making any drastic decisions. While the ketogenic diet has been proven effective when it comes to short-term weight loss, Tsang recommends considering a more well-rounded approach to dieting:

As all macronutrients are important for our health, we generally recommend a more balanced diet to help with weight loss. While a high protein diet might be a preferred recommendation, every individual’s need is different—there is no “one size fits all” when it comes to our body, our diet, and our metabolism. This is why it is always important to seek a registered dietitian to discuss your personal nutritional goals.

It’s tempting to consider the ketogenic diet if you’re looking to lose pounds in a hurry, but it’s also wise to consider the long-term sustainability of a diet that restricts an entire macronutrient group so drastically. As Tsang says, “There could be other methods that help lose weight a little quicker but I always suggest slow, steady weight loss as this will give you a higher chance of maintaining the weight.”
Looking for some ketogenic breakfast inspiration? This Southwestern egg yolk scramble comes together in under 10 minutes and makes a great breakfast or late-night dinner when you don’t feel like cooking an multi-dish meal.

Southwestern Egg Yolk Scramble

Serves: 1

Nutrients: 13.5 grams of carbohydrates, 11.5 grams of protein, 39.8 grams of fat, 440 calories

Ingredients:

  • 1 Tbsp. butter, salted
  • 3 egg yolks
  • 1 Tbsp. water
  • Pinch of chili powder
  • 1 cup of baby spinach, torn or cut into small pieces
  • 1 oz fresh salsa
  • ½ avocado, diced

Special Equipment:

  • Skillet
  • Spatula

Method:

  1. Melt the butter in a skillet over medium heat.
  2. In a small bowl, whisk together the egg yolks, water, and chili powder. The water will help create fluffy scrambled eggs by steaming the yolks as they cook.
  3. Scramble the eggs by carefully pushing the yolks into the center of the skillet as they cook. Stir in the baby spinach during the last 30 seconds of cooking.
  4. Top the scrambled egg yolks with the fresh salsa and diced avocado. Enjoy!
Categories
Motherhood

Six Styles Of Parenting (And The Pros And Cons Of Each)

We all want to be the best parents that we can be, but choosing a one size fits all approach isn’t in our nature. We’re individuals, and our kids are too. So how do we pick the perfect parenting approach that fits their needs? What style of parenting works best?
Admittedly, being the perfect parent is an impossible goal, and it’s often a process of trial and error. There’s also no lack of advice for what makes for a great parent (or vice versa). Whether it’s your parents, friends, or co-workers, everyone has their idea on what makes for the best approach. So how do you know if you’re doing it right—or worse, doing it wrong?
In truth, many parents fall into their own particular child-rearing styles naturally, often based on how they were raised—we want to emulate what our parents did right while fine-tuning things we wish they had instilled in us as children that got missed either by neglect or over-indulgence. It’s a work in progress.
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So what kind of parent are you? We live in an era where labels abound for certain styles of parenting, and some are more flattering than others. So how do we know what category we fall into? And is the style that we identify with working for us, or do we need to adopt a whole new approach to further benefit our children?
All of us could probably use some insight into these categories to help us know if we’re being the best parents possible. So if you’re trying to identify your own parenting style (while also deciding if it’s working for you or not), take a look at each parenting type and the pros and cons of each.

Helicopter

This parenting style (also know as overprotective parenting) has been largely synonymous with the 21st century, but in truth, it was actually first identified back in 1966. By hovering over their child’s activities in a hyper-focused fashion, a helicopter parent works to be a tireless advocate for their children’s success. But it has a fairly negative connotation, right down to its official definition in Merriam-Webster: “a parent who is overly involved in the life of his or her child.”

Pros:

Despite the negative perception of helicopter parenting, advocates say it has positive benefits. In an interview with The Boston Globe, Parenting to a Degree author Laura Hamilton noted that children with helicopter parents were more likely to graduate from college than those raised by less-involved parents.
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“The vast majority of those kids who got into Stanford probably got in by virtue of helicopter parents,” she said. “…It’s becoming increasingly difficult for students to successfully move through college without parental intervention and support of some kind.”
Likewise, Maine educator Elisabeth Fairfield Stokes wrote for Time that her helicopter parenting style helped to alert her that her daughter was being mistreated at her school, and if she wasn’t so in tune with her children, she would have intervened too late.

Cons:

Helicopter parents are often seen as anxious and over-controlling; they have the fear that their children can be harmed either by strangers or their peers, both physically or emotionally.
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They’re also more prone to giving into instant gratification, rather than letting their offspring develop a sense of discipline and hard-fought achievement to earn goals on their own accord. This can lead to disastrous instances, like Catherine Venusto, a school secretary who was fired after hacking into the school computer to change her children’s grades.
While an extreme example, this shows how helicopter parents desire to help their child both scholastically and professionally can backfire big time. In a piece for CNN, employer Nicole Williams pulled a job offer from a candidate after a call from their mother: “She wanted to know everything from where [the job candidate] would be sitting to a review of her responsibilities. …I withdrew the offer.”

Free Range

When New York mother Lenore Skenazy became publicly criticized for letting her 9-year-old son take the subway alone, she responded with the 2009 book Free-Range Kids: Giving Our Children the Freedom We Had Without Going Nuts With Worry, and it established a new parental philosophy in the process.
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Free range parents reject the notion that their children are in constant danger or that their every waking moment must be micromanaged by studying or extracurricular activities.
Free range parents aren’t worried about their child staying at home unsupervised for periods of time or taking off with their friends without checking in constantly via text messages. They feel it’s important for their kids to engage in free play, explore their surroundings, and gain a sense of self-confidence and self-reliance in the process

Pros:

Many research studies show positive aspects of free range parenting: A 2004 study notes a correlation with lower rates of ADHD, while a 2009 article from the International Journal of Early Years Education identified children raised free range as more creative, less likely to bully (or be bullied) and more able to regulate their emotions.

Cons:

The biggest issue with free range parents (beyond public perception that it’s irresponsible) are potential legal ramifications. Depending on your country, city, or state, there may be laws about what ages are too young to be left home alone.
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And as always, everything in moderation so one can avoid the fate of Erin Lee Macke, a mother in Iowa who left her four children alone at home while she enjoyed a 10-day vacation in Germany. She was arrested upon her return.

Authoritarian

Authoritarians are the strictest parenting model. Expectations are high, while rewards and displays of affection are minimal. And whereas so many modern parents are concerned with offering choices in lieu of punishment, authoritarian parents have no such compulsions. There is simply no tolerance for misbehavior.
For authoritarian parents, there is little in way of explaining why rules need to be followed, except that they must be followed.

Pros:

Advocates of authoritarian parenting say that it leads to well-behaved kids who have a clear sense of right and wrong, are well-mannered, tend to avoid harmful situations, and, thanks to hard-and-fast ground rules, they have little confusion about what’s expected of them.

Cons:

Donna Volpitta, EdD, founder of The Center for Resilient Leadership and author of The Resilience Formula: A Guide to Proactive, Not Reactive, Parenting, states that while children raised by authoritarian parents grow up to be obedient, “They rank lower in happiness and self-esteem. They tend to have difficulty with social competence and independence.”
In other words, while authoritarian parents may have obedient kids who do their homework and chores with minimal fuss, they may mature into unhappy adults.

Permissive

The exact opposite of authoritarian, permissive parents indulge their children’s whims and avoid all confrontation and punishment. These types of parents are primarily interested in forming a strong bond with their children, wanting to be seen as their children’s friends as well as their parent.
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Volpitta explains that, “Permissive parents establish few demands. …They rarely discipline their children because they have low expectations for mature behavior. They are lenient and establish few boundaries or expectations, but rather, indulge their children’s desires without regard to resulting behavior.”

Pros:

The best aspect of permissive parenting is that the bond between parent and child is paramount. Many parents who fall into the permissive category grew up in households where they felt estranged for their parents, and they don’t wish to repeat the same mistakes.

Cons:

Permissive parenting cons far outweigh the benefits according to Volpitta: “Permissive parenting often results in children who rank low in happiness and the ability to regulate their behavior. They are more likely to have problems with authority and tend to have difficulty in school.”
HealthyWay
This lack of discipline can have major repercussions. Take Ethan Couch, the Fort Worth, Texas, teen whose 2013 drunk driving accident took four lives. The judge issued the controversial “affluenza,” verdict saying his undisciplined upbringing led him unable to be held fully responsible for his actions.
Some parenting experts think Couch’s case offers an extreme example of the results of permissive parenting.

Authoritative

Not be confused with authoritarian, authoritative parents enforce structure and discipline without neglecting healthy communication. Encouraging children to express their own views and feelings works in tandem with setting rules and boundaries.
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According to Holly Klaassen, parenting consultant and founder and editor of The Fussy Baby Site, “Authoritative parenting style means parents have expectations of their kids but help them to meet those expectations. For instance, they may have firm rules about getting homework done on time but are willing to help and support their child with getting it done.”

Pros:

Klaassen says that research supports the authoritative style as the best parenting model on this list, working especially well for strong-willed children: “Difficult babies who are parented with warmth and flexibility outperform their more easygoing peers by grade one.”
HealthyWay
“Children with parents who have authoritative parenting styles show the greatest happiness and success,” Volpitta adds. “They tend to be more capable and confident and are able to regulate their behavior. They tend to be the most resilient.”
Volpitta also states that, while authoritative parents have big expectations for their kids, “They teach and guide their children in how to meet those demands.”

Cons:

The main difficulty in authoritative parenting is the parental workload—while it yields the best results, it puts more pressure on parents to enforce a variety of rules that must be modified over time depending on their child’s strengths and weaknesses.
In other words, it may require a periodic rewriting of the rules, which can be stressful for both parent and child to keep straight.

Uninvolved

It’s sad to say, but uninvolved is an actual recognized form of parenting by psychologists. And it’s all cons according to Volpitta, as these types of parents “generally lack any emotional involvement in their children’s lives. They place few demands on their children. They typically meet their children’s basic physical needs, but beyond that, they are not a part of their lives.”
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Obviously this is a type of parenting no one would (hopefully) want to be associated with, but if you feel you fit into this category, we recommend seeking professional family counseling; otherwise, you risk your children growing up with no self-control or self-esteem.

Why do we fall into certain styles?

So what determines what type of parent we become? Volpitta says, “Some people mimic their own parent’s style, some rebel against it (someone raised with an authoritarian parent might become a permissive parent because they disagree with the way they were raised), and some may seek out their own style (learn how to have an authoritative style).”

We can also be triggered by our children when they behave in certain ways. That’s always an opportunity for us to learn and grow with our children.

She adds that, “I also think that culture has some influence. I think our generation tends to have a more permissive parenting.”
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Psychologist and parenting expert Jodie Benveniste says that, “The touchstone for our own parenting is the way we were raised. We either don’t want to repeat the same pattern, or we want to emulate our own upbringing. But we’re not always consciously aware of this pattern.”
The most important way to identify (and perhaps change) one’s style of parenting, according to Benveniste, is simply by observing their child’s behavior to see the results: “We can also be triggered by our children when they behave in certain ways. That’s always an opportunity for us to learn and grow with our children.”
HealthyWay
It’s always good to reflect on our parenting skills. By identifying our particular style and tweaking and adjusting as necessary, we can do right by our children, while also keeping our sanity by going with what works and tossing out what doesn’t. The end result of a happy and well-adjusted child makes all our intentions, actions, and sacrifices worth the effort.

Categories
Health x Body Wellbeing

Therapy Can Benefit Everyone; Here’s Why You Should Consider It

We all go through emotionally trying times at various points in our lives—some more than others. Whether your troubles feel big or small, and whether they’re current or in the past, you might consider therapy to help you process your feelings.
Talk therapy—also known as psychotherapy—can be beneficial for many people, but it can be difficult to figure out whether you should go. You might be discouraged by the stigma around therapy or the cost and time commitment required. You or your loved ones might think you can process your problems without professional help.
In reality, no matter how close someone is to you, though, they don’t occupy your headspace. Nobody understands your mind and soul like you do. If you feel like therapy is worth trying, go for it!
Of course, you may have talked to people who went to therapy but didn’t find it helpful. And that’s okay: Not everybody winds up needing therapy at a given point in their life. But that doesn’t mean you shouldn’t consider it—after all, there’s a lot to gain.

How does therapy help?

Talk therapy helps you by giving you space to process your feelings, thoughts, and experiences with a professional. Have you ever had an “a-ha!” moment when discussing your feelings with a friend? That’s one of the things that happens in therapy: When we talk about something, we reflect on our behavior and thoughts, and sometimes things click. We become aware of patterns and make connections we couldn’t see before.
Therapy isn’t just good for your emotional health, though. It can be an investment in improving your physical health, too. Mental wellness often has a positive impact on our physical wellness while stress—an issue therapy often addresses—has a negative effect on the body. Positivity can improve your health and your immune system.

Kinds to Consider

Different types of therapy address issues using different methods. Cognitive behavioral therapy, for example, is an effective means of addressing mood disorders as it aims to help clients address and alter unhealthy patterns and behavior.
There are plenty of other kinds of therapy, too, including art therapy, play therapy, animal-assisted therapy, hypnotherapy, group therapy, biofeedback, and more. Therapists usually list the kinds of therapy they offer and the schools of thought that inform their practice on their websites. Exploring approaches in and of itself can be fascinating and empowering and will invite you to imagine what benefits you might afford yourself if you commit to pursuing therapy.

Do I really need a therapist?

I’ve talked myself out of going to therapy many times because I wasn’t having a crisis. My problems didn’t feel bad enough to necessitate therapy, so I avoided it.
The problem with this approach? Therapy isn’t only about managing a crisis. It’s also about maintaining good mental health so that you avoid the next potential crisis altogether. Even when you’re functioning well, you might have underlying issues such as anxiety, past trauma, or depression.
Think about it: We’re told to visit our dentist twice a year even if we have no noticeable problems with our teeth. Similarly, seeing a therapist can help you identify and work on issues before they become emergencies.
Many people feel that they aren’t mentally ill—or aren’t mentally ill enough—to need therapy. Truthfully, though, you don’t have to be mentally ill to legitimate scheduling an appointment or even developing an ongoing relationship with a therapist. We can all benefit from talking to a professional sometimes.
You might feel that you can work through your issues alone or rely on your family and friends to help you. Having a support network of people who care about you is important, as is working through problems on your own. Both of those are good mental health tools, but they can’t replace having a trained professional share informed insight and introduce you to new techniques you can use to care for yourself and interact healthfully with others. Likewise, a therapist can’t replace introspection or a good support network!
Also important to keep in mind: Relying on friends and family to work through emotional issues isn’t always sustainable. If your friends are having a rough time, they might struggle to help you. Therapists also offer a relatively objective perspective since they don’t  know you or your loved ones—or your work situation or family history—personally. They will approach your concerns from the background of their training and experience, meaning they bring something to the table that you won’t have access to otherwise—no matter how supportive and diverse your circle of support is.

How to Find a Good Therapist

Deciding to go to therapy is a great start—but many people are unsure of how to find a therapist who can meet their needs. Before committing to therapy with a specific healthcare provider, ask yourself what you want out of therapy and who you’d feel comfortable talking to.
You might prefer to speak to someone of the same gender, sexual orientation, race, or cultural background as you. As a bisexual person, I prefer to speak to queer-identifying therapists because they’re more likely to understand how tough it is to deal with homophobia.
Ask for referrals from trusted friends and family members, or your GP or another medical practitioner might be able to refer you to someone. You can also look online for referrals and reviews of local therapists.

Advocating for Yourself and Thinking Outside the Box

Meeting with a therapist once doesn’t mean you have to see them again. If you feel like the therapist isn’t a good fit—even after one or two or three sessions—it’s totally okay to look for another therapist. If you feel comfortable, explain what’s working and what isn’t. Be bold and ask the therapist you’ve been seeing to refer you to someone else. Their professional network may include someone who would be a better fit.
If you find a great therapist but you can’t afford their fees, let them know. Many therapists offer discounts or work on a sliding fee scale.
If you’re struggling to find a good therapist in your town, you can even consider online therapy. Thanks to modern technology, it’s now possible for you to talk to a trained professional thousands of miles away. Take a look at online therapy options like Talkspace and BetterHelp. While some people prefer face-to-face interactions, online therapy can be a convenient alternative. In many cases, it’s also more affordable than in-person appointments.
The idea of going to therapy can be scary, but it doesn’t need to be! Deciding to go to therapy can be one of the smartest and best decisions you can make.