Categories
Happy x Mindful Wellbeing

From Sutras To Breathwork, Here’s How To Take Yoga Off The Mat So It Can Improve Your Whole Life

Sure, one reason to love yoga is that it gives you a strong, bendy body that won’t quit. But the benefits of this ancient practice don’t stop there. With health benefits ranging from strength, flexibility, and endurance to better organ function, there’s no shortage of reasons to make yoga part of your fitness routine.
But anyone who has delved deeper into the mental and spiritual areas of a yoga practice, like its intersection with meditation, will tell you how much it can improve everything from your self-image to your focus at work to your relationships with your loved ones as it supports you in practicing patience and empathy. So, while a physical practice can definitely give you the muscles and lean look you’re after, yoga is oh-so-much more than just a workout.
In the Western world, when we talk about yoga, we’re usually referring to the physical part, as in a room full of spandex-clad women stretching, bending, and sweating their way through a set of salutations to the sun. But yoga as a form of exercise is simply one small part of the whole picture. Physical yoga, or asana, is just one of the “eight limbs” of yoga, so if you only focus on getting through the postures during a class, then you’re merely thinking about the tip of the iceberg. So, what’s below the surface?
An entire way of thinking, being, and acting mindfully and intentionally that can change your world for the better. Here’s how to take your yoga practice off the mat and invite it to improve every aspect of your life.

Sutras for the Win

Sutra means thread of knowledge, and yoga sutras are essentially the philosophical threads that support a comprehensive yoga practice. Basically, they’re 196 little nuggets of wisdom or thoughts on how to live your life mindfully, intentionally, and with compassion—for yourself and others. The sutras contain lots of advice about ditching your attachment to things that are weighing you down, nixing self-judgement, and learning self-empathy instead. Even though they were first written down thousands of years ago, they’re surprisingly relevant today.

Consider this:

In translation, sutra 1.22 says, “There is further distinction on account of the mild, moderate, or intense means employed.”

Apply it to your life:

Without its context, this sutra might sound opaque, but here’s a modern take on it: The demands of life ebb and flow. Give yourself the leeway to do and give what you can, when you can. You may have fallen off the exercise bandwagon when you were pregnant, for instance, or are just starting a new job and having trouble getting back to your self-care routine. Instead of feeling bad about it, remember life moves at different speeds, and you can make room for that. To everything there is a season, right?

Consider this:

In translation, sutra 2.16 says, “The grief which has not yet come may be avoided.”

Apply it to your life:

The anxieties of modern life get to us all at times. Sutra 2.16 is not a fable about planning ahead—it’s actually a reminder to the keep worry about the potential pain of what could go wrong from spoiling your present, especially if you’re worrying about things you can’t prevent or that might not happen. Even if something does go awry, worrying about it now will only cause you to suffer twice. Instead, appreciate the state of things in the now.
Worry is only a valuable emotion when it helps you act to change things for the better. The next time you’re trapped in an anxious thought loop, consider whether there’s anything good that can come from your worry. If yes, refer back to sutra 1.22 and dedicate the necessary intensity to enacting the positive change. If not? Remind yourself it’s okay to let that stress go.

Just Breathe

“Let it go” is advice that’s easier said than done. Take a tip from your yoga teacher and let it all out—through your breath. Pranayama, or breathing exercises, are easy to take off the mat and do throughout the day any time you need a little centering or focus.
Alternate nostril breathing, for instance, is taught to yoga beginners all over the world because it’s an easy and accessible technique for balancing the body and mind and intentionally directing your energy. Here’s a five-minute practice from one of my favorite international yoga teachers, Esther Ekhart.

Strengthening Your Mental-Health Muscles

Yoga is one of the best natural tools we have to combat anxiety and depression. In fact, some studies show that frequent yoga and meditation can be just as effective as prescription drugs (although yoga shouldn’t flat out replace a visit to your mental healthcare provider).
With all the physical, spiritual, and mental benefits of a regular yoga practice, you may be inspired to unfurl your mat right away! And remember, with just a bit of intention and practice, the benefits of yoga will last long after you say namaste.

Categories
Lifestyle

Long-Term Loneliness: The Hidden Suffering Of The Chronically Ill

I was 32 years old when I had my first serious battle with loneliness. Gradually, I began to develop a list of health problems. Dizziness. Insomnia. Fatigue. Heart palpitations. A burning sensation along my spinal cord and in my brain. Weight loss. Sensitivity to light and sound.
I dragged myself from doctor to doctor—close to 20 of them in all—but none of them knew what was wrong with me. Eventually, I had to take a three-month medical leave of absence from my job as an occupational therapist. I had high hopes that 12 weeks of rest would revive my drained body, but that’s not how things played out. Three months turned into nine months, and I was involuntarily terminated from my employment because I was too sick to return.
My body was weak, and my spirit was crushed. How was it possible that I built a career by helping people, and yet, I was unhelpable? I felt like a failure, and I wondered why my body couldn’t just plow through these crippling symptoms. Instead of toughing out the mysterious illness, one day, my body collapsed, and I could no longer get out of bed. As my health continued to decline, I spent my days maneuvering between the couch and the bed.
[pullquote align=”center”]“Whereas most people associate loneliness and isolation with interpersonal loss, those with CMCs (chronic medical conditions) also experience the loss of control over their bodies and the impact that has on their identity and relationships.”
—Elizabeth Aram, PsyD[/pullquote]
Sadly, I became too ill to leave the house or, at times, even talk on the phone. I lived with my husband, who had been forced into the role of my caregiver, and my two senior beagles. One by one, I lost contact with my friends, and most of my family lived out of state. Months passed before I had any face-to-face contact with other people. I was profoundly lonely—I craved human contact—but my symptoms isolated me from everyone except the medical professionals who were trying to help me.
HealthyWay
After a few years, a doctor diagnosed me with a persistent case of Lyme disease—an illness that, when not caught in an acute stage, can lead to chronic and disabling symptoms. At the time of my diagnosis, I’d been bedridden for nearly two years. The prolonged period of social separation was undoubtedly the darkest time in my life, and I’ve had an ongoing fight to regain some semblance of my former self.
During my journey toward healing from a chronic illness, I’ve learned that many people battle feelings of loneliness and isolation. A survey conducted on behalf of the American Osteopathic Association found that 72 percent of Americans have felt lonely.
With so many people lacking meaningful relationships, I began to wonder what effects long-term loneliness has on our health. And for those of us with chronic illnesses, can the drawn-out periods of loneliness influence our symptoms? Let’s take a closer look.

Who’s affected by loneliness, and how does it impact our health?

“Loneliness and isolation affect all human beings, so patient demographics are widely diverse in age, gender, race, culture, religion, and socioeconomic status,” says Elizabeth Aram, PsyD, a licensed clinical psychologist in Illinois.
“Another subgroup of patients whose experience of loneliness and isolation are particularly poignant are those diagnosed with chronic medical conditions (CMCs). Whereas most people associate loneliness and isolation with interpersonal loss, those with CMCs also experience the loss of control over their bodies and the impact that has on their identity and relationships.”
HealthyWay
Although much of the research surrounding loneliness has been done on the senior community in America, it seems no one is immune from its impact. In 2017, the American Psychological Association released a statement at their 125th annual conference which read: “Loneliness and social isolation may represent a greater public health hazard than obesity, and their impact has been growing and will continue to grow.” Ultimately, long-term loneliness may place people at a greater risk of experiencing negative physiologic changes in the brain and body.
HealthyWay
“Long-term loneliness is also associated with inflammation and dysfunction in our immune, hormonal, and cardiovascular systems,” says Aram. “It can increase levels of stress hormones, overwork the heart, and reduce the quality of sleep. Over time, the damage can limit our ability to fight infection and heal after trauma.”
[pullquote align=”center”]”On the positive side, I believe many people ultimately adjust to pain and loss and learn to view their strength and resilience as part of their story.”
—Elizabeth Aram, PsyD[/pullquote]
“Moreover, as we age, it is important to keep our brain stimulated to protect from degenerative conditions like dementia. Without adequate opportunities for social connection and mental stimulation, we may experience greater deterioration in cognitive and emotional functioning.”

Why are so many people lonely?

“Lack of support is just one of many factors that contribute to loneliness. Failure, disappointment, regret, rejection, emotional invalidation, pain, and loss are all frequently associated with experiences of loneliness or isolation,” says Aram.
HealthyWay
A 2015 study in Health Psychology noted older adults who have chronic illnesses were more likely to report feelings of loneliness. But chronically ill individuals of all ages struggle with loneliness and social isolation from their family and peer groups. Aram cites limitations to freedom, mobility, and social connections as contributing factors to the feelings of loneliness and social isolation—though more research is needed to find out just how widespread these issues are among other age groups.
“On the positive side,” Aram says, “I believe many people ultimately adjust to pain and loss and learn to view their strength and resilience as part of their story.”
Although Aram has never met me in person, it’s as if she read my mind. Through my personal experiences with long-term loneliness, I too believe people can adjust to pain and loss, persevere, and discover newfound strength and depth. So, how do you make it through the desolate sea of chronic illness and symptoms that isolate you and come out on the other side?

How do you navigate loneliness?

My sincerest desire for chronically ill individuals is that I could provide easy answers to overcome feelings of loneliness and isolation, but that isn’t the case. Like many aspects of treating and healing from an illness, combatting loneliness and isolation requires commitment, self-care, and, at times, willingness: a willingness to be temporarily vulnerable and try something different than what you’re accustomed to doing.
HealthyWay
Adrienne Clements, a licensed marriage and family therapist associate, integrative psychotherapist, and relationship counselor in Texas, says loneliness and isolation require both internal and external actions to overcome them. “The first step is to name and accept what you are feeling and remind yourself that loneliness and isolation are normal human experiences which are trying to motivate you to connect. Without awareness and self-compassion, it’s hard to take action to create positive change,” she says.
HealthyWay
While many of us with chronic illnesses have felt the yearning for human interaction like Clements describes, we become static—unsure of what to do next. Clements adds, “Second is to identify some reasonable ways to increase your connection with others, and then force yourself to take action in spite of the loneliness.”
“Examples include reaching out to friends or family members instead of waiting to hear from them, getting out of the house—whether to connect with friends or simply to be in public and around others—get a pet, and get involved by volunteering or joining a club or group.”
HealthyWay
To further the idea that all individuals, including those who are chronically ill, must implement steps toward fruitful change, David Kaplan, PhD, chief professional officer at the American Counseling Association, suggests inviting people to your home. “It may be for just a few minutes, but it is the quality, not the quantity of social relationships that counts. Being around someone you truly like for 15 minutes is more beneficial than spending an entire day with a family member that you can’t stand.”
Does social media impact isolation? Can our online relationships break the loneliness and isolation many of us feel?
HealthyWay
Aram cautions against the use of social media to combat loneliness and isolation, though she affirms it has its place, “I think social media has both positive and negative influences on our experiences of loneliness and isolation. It can be a source of connection for those who have limited mobility, as well as a celebrated source of entertainment and personal expression,” she says.
HealthyWay
“On the other hand, we live in a comparison culture where technology makes it easy for us to see the idealized version of everyone’s lives. Thus, some may experience social media as a constant reminder of what they are missing, leading to feelings of frustration and low self-worth.”
HealthyWay
But Kaplan says as much as he—a part of the baby boomer generation—would like to say that social media makes our situations worse, there is little research to back up this claim. Instead, he says, “Healthy social relationships are healthy social relationships. If the relationship happens through social media, that is fine.” According to Kaplan, the primary key to relationships on social media is “to terminate the unhealthy ones.”

At what point should you seek professional services?

If, despite your best efforts, you can’t seem to shake your feelings of long-term loneliness and isolation, you should seek out a mental health professional.
HealthyWay
“A person should seek professional help from a therapist or doctor if loneliness or isolation is making it difficult for them to function in their daily life or they are experiencing suicidal thoughts,” Clements recommends. “Loneliness can be overcome, but only with self-action and support.”

Categories
In the Kitchen Nosh

Cook A Romantic Valentine’s Day Dinner (That’s Healthy And Delicious)

Valentine’s Day food doesn’t have to mean couple’s fondue and chocolate cake (there’s nothing like a cheese-hangover to get you in the mood for lovin’, am I right?).
Skip the busy restaurants this year and have a cozy, romantic date at home. The food will taste better and you won’t have to leave a tip at the end of the night. It’s easier than you think to create a healthy, budget-friendly meal that feels like a splurge (without the hefty price tag). Spend the money you’ll save on a nice bottle of wine or cheeky lingerie, both of which are so much more fun than yelling over the din of a crowded restaurant.
These recipes are simple enough for any beginner (yes, even the risotto!) but they look and taste like they were made by a gourmet chef.

Easy Roasted Portobello Mushroom Risotto

Yield: 2 to 3 servings

For the Roasted Portobello Mushrooms:

Note: this part of the recipe can be made up to three days in advance. Keep covered and refrigerated.

  • 3 portobello mushrooms, stalks removed and set aside
  • 1 Tbsp. olive oil
  • Kosher salt and freshly cracked black pepper
  • 2 to 3 sprigs of fresh thyme

Special Equipment:

  • Small roasting dish
  • Small spoon
  • Paper towel

Method:

  1. Preheat the oven to 375°F.
  2. Using a small spoon, remove the dark gills from the mushroom.
  3. Clean carefully with a damp paper towel, wiping along the top and bottom to remove any remaining grit.
  4. Place whole mushrooms in a glass baking dish and drizzle with olive oil and a generous amount of kosher salt and freshly cracked pepper. Arrange the sprigs of thyme on top of the mushrooms.
  5. Roast the mushrooms for 20 minutes before flipping them over and roasting for another 15 minutes.
  6. Remove the mushrooms from the oven and allow them to remain in the baking dish with any cooking liquid until you’re ready to use them in the risotto.
  7. If using later on, transfer the mushrooms and their liquid to a lidded container and refrigerate for up to three days.

For the Risotto:

  • 2 Tbsp. olive oil
  • 1 Tbsp. butter
  • 2 shallots, finely diced
  • 2 cloves of garlic, minced
  • 1 tsp. salt
  • Stalks from the portobello mushrooms, thinly sliced
  • 1 cup of white vermouth
  • 1 heaping cup Arborio rice
  • 4 to 5 cups mushroom stock OR vegetable stock
  • 3 sprigs fresh thyme, leaves removed from the woody stems
  • 1 cup grated parmesan OR Grana Padano + more for sprinkling on top of the risotto
  • 3 roasted portobello mushrooms, thinly sliced lengthwise and warmed
  • Kosher salt and freshly cracked pepper to taste
  • Fresh parsley, finely chopped

Special Equipment:

  • Large shallow saucepan
  • Chef’s knife
  • Cutting board
  • Measuring spoons and cups
  • Soup ladle
  • Cheese grater
  • Wooden spoon
  • Medium-sized saucepan

Method:

  1. Warm stock in a medium-sized saucepan until simmering, turn the heat down but keep the stock hot.
  2. Melt the butter and olive oil together in a large shallow saucepan over medium heat.
  3. Stir in the shallots, garlic, and salt. Sauté until translucent, stirring often.
  4. Add the Arborio rice to the pan and stir to coat with the butter, oil, shallot, and garlic mixture. Cook the rice for 2 to 3 minutes before adding the vermouth.
  5. Turn the heat down to medium-low. Stir the rice and vermouth gently but constantly, until the rice begins to absorb the vermouth.
  6. Once the rice has absorbed most of the vermouth you can begin to add the warm stock, one ladle-full at a time. The goal is to stir each ladle-full of stock into the rice until it has been incorporated, then add another ladle-full.
  7. Taste frequently; the rice should be al dente (tender but firm) when it’s done cooking.
  8. As the last bit of stock is used, stir in the thyme leaves, grated cheese, kosher salt, and freshly cracked black pepper to taste.
  9. Portion the hot risotto into shallow bowls. Top with thinly sliced portobello mushrooms, extra grated cheese, and fresh parsley before serving.

Raspberry and Cherry Frozen Greek Yogurt

Yield: 4 Servings

Ingredients:

  • 2 cups frozen raspberries
  • 1 cup frozen cherries
  • 1 ½ cups vanilla Greek yogurt
  • ¼ cup honey
  • Pinch of salt
  • Dark chocolate bar, cold (keep in fridge or freezer)

Special Equipment:

  • Measuring cups
  • Food processor
  • Spatula
  • Plastic or glass lidded container
  • Ice cream scoop
  • Vegetable peeler

Method:

  1. Place the frozen raspberries, cherries, and vanilla Greek yogurt in the food processor. Pulse for a few seconds, on and off, scraping down the sides with a spatula until the mixture begins to come together.
  2. Add the honey and pinch of salt and blitz until completely combined and smooth.
  3. Transfer to a lidded container and freeze for at least 3 hours before serving.
  4. Scoop into small serving bowls before adding dark chocolate shavings.
  5. To make dark chocolate shavings, carefully use a vegetable peeler on the thin edge of the chocolate bar. To prevent the shavings from melting, shave the chocolate right onto the frozen yogurt and enjoy!
Categories
Nosh Nutrition x Advice

The Rise Of Ramen (And How To Make It Good For You)

A staple of dorm rooms around the world, ramen noodles remain the go-to food of choice for those living on tight budgets. In fact, ask any college student if they eat prepackaged ramen and they’ll likely skip right to their favorite flavors. Why so popular? You can pick up a week’s worth of meals for a few measly dollars.

On top of their affordability, the noodle bricks are good for those with limited access to kitchens. See, you only need to add one ingredient to ramen: hot water. This makes ramen noodles accessible to those with the most limited of cooking resources.
But as of late, the ramen tide is shifting. Upscale versions of ramen dishes have soared their way into restaurants, ranging from small pop-ups to five-star dining experiences. According to Fast Company, New York and Los Angeles are “saturated with gourmet ramen shops,” and their ramen supplier, Sun Noodle, produces about 90,000 servings of ramen per day.

Chefs at Ippudo, a ramen restaurant in New York (Robert Wright/The New York Times)

This uptick in gourmet ramen consumption is due to restaurant owners following a longstanding Japanese marketing strategy, according to the Fast Company piece: Restaurateurs manufactured a food craze by using the media to their advantage and securing coverage on food blogs.
Now, with ramen noodles consumed by anyone from wallet-conscious students to gourmet diners, enthusiasts of this food should familiarize themselves with its (lack of) nutritional value.

Serving up Sodium

This might surprise you, but a package of ramen noodles’ serving size is only half a block. This means you ingest about 830-850 milligrams of sodium per serving—twice that if you eat the entire package.

 
According to the 2015-2020 Dietary Guidelines for Americans, you should consume less than 2,300 mg of sodium per day. “To do the math, by consuming one pack of ramen, you are consuming 72-73 percent of your daily sodium allowance,” says Jennifer Kanikula, a registered dietitian and blogger at The SoFull Traveler.
The Centers for Disease Control and Prevention says that your body does need sodium to function properly, but too much of it is bad for your health. Sodium can increase blood pressure and boost your risk for stroke and heart disease.
 

Even children are not immune to sodium issues. Almost nine out of 10 children eat more sodium than recommended, and one in nine has elevated blood pressure.

Ramen Research

A study published in the Journal of Nutrition shows that eating instant noodles is linked to heart risk, especially in women. Researchers in South Korea (a country with a high consumption rate of instant noodles) used 10,700 participants (54.5 percent women) ranging in age from 19 to 64.
They assessed the people’s diets using a 63-item food-frequency questionnaire and identified two major dietary patterns: a traditional dietary pattern that was rich in rice, fish, vegetables, fruit, and potatoes, and a meat- and fast-food dietary pattern that had less rice intake but was rich in meat, soda, and fast food, including instant noodles.
 

Researchers found that those who followed the second dietary pattern had a higher prevalence of abdominal obesity. Further, the women who ate instant noodles at least twice a week had higher incidence of metabolic syndrome. Metabolic syndrome includes health risk factors such as obesity, high blood pressure, elevated blood sugar, and high cholesterol—basically anything that can increase your risk of heart disease and type 2 diabetes. It did not even matter what type of dietary pattern they followed—sixty eight percent off women who ate ramen twice or more per week had metabolic syndrome.
In a study conducted by Stefani Bardin, a teacher at Parsons School of Design, and Braden Kuo, MD, director of the gastrointestinal motility laboratory at Massachusetts General Hospital at Harvard University, it was found that instant ramen is difficult to digest.

In their study, Bardin and Kuo asked two volunteers to eat different meals: One had a meal of processed food, instant ramen being the main course, and the other ate a meal consisting of handmade noodles. After eating, the participants swallowed tiny camera capsules that recorded the inside of their gastrointestinal tracts. Results showed significant differences in the processes; the instant ramen did not break down into the tiny matter necessary for proper digestion, and the other meal did.
Although this is not positive news, ramen noodle lovers do not need to fret. According to an article published in The New York Times, you can still eat instant noodles, just in moderation. Frank Hu, professor of nutrition and epidemiology at Harvard University, said in the article, “Once or twice a month is not a problem. But a few times a week really is.”

Instant comfort?

Under duress, people often turn to eating ramen noodles as a way to make themselves feel better. Stressed college women are likely to experience an increased appetite and propensity to consume unhealthy foods, according to a study in Nutrition Research.
It’s not just women who indulge in comfort eating, either—a study in Physiology & Behavior shows that while women are more likely to increase food consumption while stressed, stressed women and men increase their intakes of unhealthy (particularly fatty) foods.

In terms of ramen, it seems men may be more likely to eat it when stressed: Men more often report seeking out “hearty, meal-related comfort foods,” whereas women often prefer “snack-related” comfort foods like chocolate and ice cream.
But research indicates stress eating is a short-lived, and short-sighted, stress solution. While “comfort eaters may experience reduced perceived stress compared to those who do not engage in this behavior,” per research in the journal Appetite, another study shows that combining food with stress “promotes the compulsive nature of overeating.” The mood-improving effects of tasty (as opposed to “unpalatable”) chocolate only last for three minutes, a third study finds.
In a sense, people use food they enjoy as a form of self-medication when they experience bad days. Ramen noodles, for some, is that medication. And when you pair those noodles with healthy trimmings, it can become a wiser choice than a piece of chocolate cake.

How to Make It Healthier

If you limit the amount of noodles to keep the sodium down but beef up the dish with healthy options, you can create a hearty, tasty meal fit for one—or your entire family.

Here are a few options:

Add in protein.

“The best way to up the health factor of ramen dishes is to choose lean protein sources to go with it,” says Emily Braaten, a registered dietitian. She notes that numerous restaurant entrees feature fatty meats. “These kinds of protein make the dishes richer, but also are high in saturated fat.” She says instead, when cooking at home, you can add shredded chicken (or other lean meats) and a soft- or hard-boiled egg.

Ditch the flavor pack and augment the dish with your own savory seasonings.

“Add more flavor with herbs and less sodium,” says registered dietitian nutritionist Rebecca Scritchfield. “Try steeping fresh mint and cilantro in the hot broth and use your own salt plus red pepper flakes for spice instead of [using] the instant sodium packets.”

Mix in your favorite vegetables.

Any veggies you have in your refrigerator or freezer will work, says Scritchfield. “Or leftover roasted veggies can be added to ramen to make it more colorful and more balanced.”

Women should consume 130 grams of carbohydrates per day. Carbohydrate equivalents: One cup of fresh cooked, no-salt-added broccoli and spinach = 11 grams. One cup of frozen spinach = 8 grams. One cup of yellow and white canned corn = 30 grams.

Give soba a try.

Rather than cook with high-sodium ramen noodles, try switching to soba noodles, a healthier alternative.
“Soba is actually made of buckwheat, which contains no wheat or gluten,” says Monica Auslander Moreno, a registered dietitian. “Buckwheat has much more protein, fiber, vitamins and minerals than wheat noodles—13 grams of protein per 100 grams, 10 grams of fiber per 100 grams, and 57 percent of the daily value of magnesium.”

Bonus: soba noodles have a “nuttier taste and are not as bland as the regular wheat noodles.” She does note that you will still consume a lot of starch, but, she emphasizes, it is healthier starch.

Cook Like a Ramen Master

So, you’ve decided you can’t give up your ramen noodles. That is no problem—up your ramen prowess and cook healthier versions of the dish by simply following the sage cooking advice of celebrated chef Tracy Chang, a ramen noodles master. Her award-winning Guchi’s Midnight Ramen dish, available at her restaurant PAGU, won Best Ramen by Boston Magazine.

Chang (Paige Ninivaggi/Boston Herald)

Here are Chang’s ramen cooking tips:

  • You can amplify the flavor of the dish by adding in dried shiitake mushrooms. This vegetable has vitamins D, B, and C. It also contains essential minerals like zinc, iron, and potassium.
  • For protein, dried seafood contains calcium, iron, and omega 3s for skin and hair.
  • When making your own stock, you should cook the bones at a boil, and then at a simmer. You can choose either a pork or chicken bone, depending on your taste preference. Doing this releases essential minerals from the marrow and bone.
  • Adding gelatin helps boost the immune system. “Gelatin comes from the skin and fat (for example, chicken backs, chicken feet and pork belly),” she says.

The Final Slurp

Ramen noodles do contain excessive amounts of sodium, and too much of it can lead to significant health issues in the future. However, if you simply limit the noodles and amplify your dish with tasty vegetables, lean proteins, and bone broth, you can satisfy your noodle love while still getting the necessary nutrients to keep you focused and strong.

Categories
Healthy Relationships Wellbeing

6 Questions Every Woman Should Ask Herself Before Making A Relationship Official

It’s time. You’ve been seeing someone, and you’re about to make this thing Facebook official. Or maybe…not.
The average couple takes six dates to decide they’re done “dating” and ready to be in a committed relationship. That means they’re ready to stop seeing other people, at least according to survey data from TimeOut. But by definition, average means there are couples out there doing it much more quickly…and much more slowly.
So how do you know when it’s time to make the leap from seeing each other to seeing only each other?
Don’t leave your potential partner to make the decision alone. If you want to be an empowered part of your relationship, you need to ask yourself some serious questions. So what should you be considering?
We asked women to share the questions they’ve asked themselves before deciding if it’s time to dive in with both feet—or lace up their sneakers and run for the hills.

1. How would they treat me if we broke up?

When Erica M. asks herself this question, she’s not hoping for a breakup. She’s just being realistic. According to survey data compiled by Bridebook, most people have at least two serious relationships before finding their happily ever after.
[related article_ids=8074]
If your potential partner is more Mr. or Ms. Right Now than Mr. or Ms. Right, do you really want to spend time with someone you can easily imagine posting revenge porn or refusing to share custody of the dog should things not work out?

2. Do I like who I am when I’m with them?

People change when they’re in relationships. Some people experience a boost in their mental health. Some of us are less stressed thanks to a dip in our cortisol levels. But for all the good changes that can come with coupledom, there can be ill effects, too.
Are we giving up on the things we like because our potential partner has expressed a disinterest? Are we letting go of our closest friends because they’re not crazy about this guy or girl?
Before making the jump to “relationship” status, Miriam A. always asks herself, “Can I love and trust who I am when I’m with them?”
If you’re not loving the person you are when you’re with your date, it might not be a good idea to take things to the next level.

3. How do I feel about heading home to them?

For 33-year-old Morgan B., making the decision to commit came down to how she’d feel at the end of the day knowing she’d head home to find that person in her space.
“Do I wish I had more time alone? My own space? Will I get to relax when I get there? …Basically, do I feel safe and look forward to coming home to this person at the end of the day?”
The last man whose presence had her saying, “Yes, I feel safe”? Her current husband.

4. Have people warned me about this person?

When 35-year-old Jenny E. decided it was time to make the next move in her current relationship, she took a mental inventory not only of what she thought about her partner but what friends and family had said about him too.
[related article_ids=8351]
Friends and family may not always be right, but it’s worth listening to warnings, especially when they come from the people who love you.

5. How do they treat other people?

Amy S. used to work as a waitress, so it’s no wonder she watches how her dates treat waitstaff. She’s seen more than her fair share of people who seem to be having a lot of fun with the company at a table only to be rude and inconsiderate when a server or busser swings by.
Sometimes called the waiter rule, this question doesn’t have to be limited to how your potential boyfriend or girlfriend treats people in restaurants. Do they hold the door open for the next person at the bank? Do they step to the side when a mom is trying to navigate a larger stroller down the sidewalk? Do they stand in the grocery store line, oblivious, while the cashier is trying to pack their groceries and a long line is forming?
If they can’t show compassion for other people, how certain can you really be that they’ll show it for you?

6. Does this person love themselves?

Committing to a relationship means committing to be with a person through the good days and the bad days. But if the person Jeana B. has been seeing always seems to have bad days, she tells HealthyWay it’s a red flag. “He might be the nicest guy, but if he’s not happy with himself, I can’t fix that.”

Categories
Nutrition x Advice

End The Cycle Of Emotional Eating With These 10 Expert Tips

Perhaps you had a bad day at work. Or a fight with your spouse. Maybe you can’t quite put your finger on what’s making you feel so lonely, upset, or just plain sad.
To help cope with the feelings, you make a big batch of creamy macaroni and cheese, the ultimate comfort food.
You’re hungry, so you have a bowl for dinner. Then another.
Before you know it, the entire batch of macaroni and cheese is almost gone. But instead of feeling satisfied, you feel stuffed and mad at yourself for overindulging—and you’re still upset about what was previously bothering you.
Sound familiar?
This cycle is called emotional eating, says Kimberly Hershenson, New York City–based clinical therapist specializing in eating disorders. “Emotional eating is when a person turns to food to make them feel better during periods of anxiety, stress, or depression.”
While emotional eating isn’t a healthy habit, it may not be considered an eating disorder.
“Emotional eating does not necessarily mean you consume large quantities of food. You may just use food as an attempt to control and cope with feelings,” Hershenson explains. “If your emotional eating tends to be consuming large quantities of food … in a short period of time at least once a week for three months, it may be binge eating disorder, which is an eating disorder.”

  • Recognize unhealthy eating habits

The first step toward a healthier relationship with food is understanding why emotional eating occurs in the first place.
But how do you know if you’re an emotional eater?
“Hunger is usually a physical feeling felt in the stomach, chest, and even throat,” says Molly Cutler, a registered dietitian and nutritionist based in Tel Aviv and Los Angeles. “With true hunger, you may find your stomach growling low and slow.”
On the other hand, says Hershenson, “some signs a client is an emotional eater include feeling hunger intensely and all of a sudden or frequently craving comfort foods rather than seeking to eat balanced meals.”
[pullquote align=”center”]If you notice that you’re turning to junk food or sugary snacks for comfort every time you experience a setback, you may be an emotional eater.[/pullquote]
Recognizing true hunger pangs can be difficult. Sticking to a regular eating schedule of small, healthy meals every two to three hours can help keep [linkbuilder id=”5106″ text=”hunger pangs”] and cravings at bay. When you do feel hungry, try to rate your hunger on a scale of 1 to 10. If you keep your hunger to a 1 or 2, you’ll be less likely to use food as a comfort tool. If you’re still experiencing hunger pangs or intense cravings after eating a meal, an underlying issue such as low blood sugar may be the culprit that’s leading to emotional eating.
“Most people at one point or another have used emotional eating in some form to cope or provide comfort,” explains Cutler. “But emotional eating is usually a symptom of someone who is struggling to process their emotional reactions to their inner and outer world. …Emotional eating is using food to comfort oneself in order to fill a lack or void of some kind elsewhere in the person’s life. The problem with using food to soothe when hunger isn’t the root issue is it often leads to a cycle of obsessing, overeating, and having feelings of guilt and shame.”
If you’ve occasionally binged on ice cream after a bad breakup but otherwise eat a regular, healthy diet, you’re probably in the clear. But if you notice that you’re turning to junk food or sugary snacks for comfort every time you experience negative emotions, you may be an emotional eater.

  • Take mindful action to stop emotional eating

If you struggle with emotional eating, Cutler says the first step toward a healthier lifestyle is to identify the underlying feelings you have the next time you get the urge to eat mindlessly.
Do you feel bored? Sad? Tired? Hungry? Overstimulated?
“Once you identify the feeling, you can find tailored ways to provide comfort that do not involve food,” says Cutler. “The most important message I try to get across to clients is that when and if there are slip-ups, it is important to view these not as failures but as a natural part of the healing a process.”
One way to help realize eating patterns is to keep a journal. Jot down not just the foods you eat each day, but also make notes about your moods and emotions each day. When you can look back over several days or weeks in a food journal, emotional eating patterns may be easier to recognize.
“Overcoming emotional eating involves teaching the individual healthier ways to have a relationship with food and develop better eating habits such as mindful eating, recognizing their triggers for engaging in emotional eating, and developing healthy coping skills,” says Hershenson.
Mindful eating is exactly what it sounds like: being aware of how your body feels when it is hungry and paying attention to your thoughts and emotions as you eat, as well as the foods that fuel your body.

  • Eat slowly and intentionally

No, this doesn’t mean intentionally eating the whole box of cookies when you’re feeling sad.
Instead, says Cutler, “Tak[ing] time to pause, look at your food, smell it, really taste it, chew it, and savor each bite is very different than eating without thinking and focusing on the action of eating.”
One way to practice intentional eating is to think of each meal as an experience. Set the table with your favorite dinnerware, light a candle, and make your dining space an inviting place.
Another way to eat with intentionality is to plan your meals each day. When you have a meal plan, you’ll be more likely to reach for the healthy meals you’ve already prepped, even when you’re feeling stressed or sad.

  • Chew to completion

Chewing each bite completely before swallowing also means it takes longer to finish a meal. This way, your stomach has time to catch up to your brain and signal that you’re really full. When you scarf down a meal, you’re brain doesn’t get the signal that you’re full until you’ve eaten too much.
“Chewing your food thoroughly until it is liquid also helps prevent bloating, gas, and indigestion,” says Hershenson. “When food breaks down due to saliva stimulation, it moves through your intestines easier, allowing for better absorption of vitamins and nutrients.”
In addition, Cutler says you can eat more slowly by simply putting your utensil down after each bite. “Putting your fork down in between bites is a brilliant way to build up mindfulness around eating, as you simply can’t inhale your food this way.”

  • Unplug from technology

“Staring mindlessly at the TV or your phone often leads to us not paying attention to what we eat or how much we eat,” says Hershenson. “We may eat too quickly without even tasting our food. Shutting off allows us to focus on our food while giving your mind a break from technological stimulation.”
Sometimes you can’t control your interaction with technology during a mealtime. For example, if you’re like 62 percent of Americans, you probably take a working lunch, eating at your desk every day.
When it is within your power, step away from technology during meals. Put your phone on its charger, shut down your laptop, and turn off the television. You’ll find that you’re more mindful about what you’re eating when distractions are kept to a minimum.

  • Use your senses

“I find the best ways to incorporate mindful eating is to look at your food before you eat it, noticing the different colors and textures,” says Cutler.
One of the best ways to do this is to create a rainbow on your plate. This means choosing colorful veggies, like green beans, squash, and tomatoes, along with nutritious whole grains and healthy fats, like nut butters.
Noticing food’s color and texture “allows you to fully embrace eating with all of your senses, leading to slower eating, easier digestion, and attention to fullness,” Hershenson explains.
How does each bite taste and feel as you eat? You may realize things about your meal that you never noticed before, like the satisfying crunch of a sugar snap pea or the way a perfectly ripe avocado melts in your mouth.  

  • Eat with gratitude

You’re probably very grateful to have plenty of food available any time you want it. But mindfully practicing gratitude goes a little deeper.
[pullquote align=”center”]”Acknowledge all that was involved in getting the meal to you from the farmers that may have planted the seeds for your vegetables to the animals that produced your milk.”
—Kimberly Hershenson[/pullquote]
Give yourself credit for the time and effort it took [to] creat[e] the meal in front of you,” says Hershenson. “Acknowledge all that was involved in getting the meal to you from the farmers that may have planted the seeds for your vegetables to the animals that produced your milk.”
When you take time to fully appreciate all that was involved to get a meal on your plate, you’ll be more likely to savor the food and eat more slowly instead of overeating.
What’s more, practicing gratitude daily has been linked to other health benefits, like reduced stress and an overall improved sense of well-being.

  • Practice self-care

Self-care is crucial,” says Hershenson. “When uncomfortable feelings come up, it’s important to recognize them and take steps to take care of yourself in a healthy way.”
When you recognize a feeling that causes emotional eating, put your self-care plan into action. If stress triggers emotional eating, schedule something relaxing, like a massage. Or simply run a hot bath and take a 15-minute soak.
If loneliness triggers your emotional eating, try to meet up with a buddy who understands what you’re going through. If you’re new in town, try these tips to meet new friends.

  • Stop negative self-talk

Negative self-talk may be one reason you turn to food for emotional comfort, and it can turn into a negative cycle when you then beat yourself up for overeating, renewing those feelings that made you turn to food in the first place. “Don’t berate and punish yourself when you emotionally eat,” says Cutler.
Easier said than done, right?
Instead, Cutler says if you start to use food for comfort, stop and try to find out what your body really needs. Often our moods and subsequent emotional eating can be solved when we get the key nutrients our bodies needs.

If you notice that your cravings are repetitive, maybe you are lacking specific foods in your day. For example, if you eat nonfat dairy only and then find yourself consistently craving and piling in a pint of ice cream, it may be your body telling you full fat dairy is what you really need. Or if you notice you crave fried foods, it may be a sign you aren’t getting enough healthy fats in your diet, so load up on avocado, olive oil, coconut oil, nut butters, and nuts and seeds to keep cravings at bay.

  • Get help to stop emotional eating

Don’t be afraid to reach out for help if you find yourself emotionally eating.
Overeaters Anonymous is free and offers support meetings in every state. If going to meetings isn’t your thing, you can also take advantage of their virtual services, which include telephone and online meetings and email support groups.
While emotional eating isn’t always considered an eating disorder, Cutler says that the National Eating Disorders Association also has helpful resources for those who struggle with emotional eating. Call their helpline to speak with a professional, or use their private online screening tool to determine if you may need professional help.
[pullquote align=”center”]“Healing doesn’t mean perfection, but a process. The more you realize this, the less you will punish yourself and your love for yourself will keep growing.”
—Molly Cutler[/pullquote]
Breaking the cycle of emotional eating is really hard, but you can do it, and you shouldn’t beat yourself up when you experience setbacks.
“Build compassion toward yourself,” Cutler encourages.

You don’t lack discipline and you are not shameful [when you experience a setback]. You are simply learning how to identify your body’s signal and you are progressing every day. There will be highs when you’re feeling awesome and fulfilled, and there will be lows where you turn to food as comfort. The key is to focus on healing. Healing doesn’t mean perfection, but a process. The more you realize this, the less you will punish yourself and your love for yourself will keep growing.

Categories
Fitness Advice x Motivation Sweat

Too Busy To Work Out? These 2018 Fitness Trends Are Perfect For Busy Moms

Pre-baby, I ran three to five miles daily. I had time for lengthy yoga sessions and group fitness classes.
Post-baby fitness?
(Insert maniacal Disney-villain laugh.)
I’m lucky if I have time to take the dog on a walk around the block, much less squeeze in a fitness routine.
But even a few minutes of exercise a day can be enough to boost your mood and increase your level of happiness and well-being, and happy mamas are better equipped to raise happy, healthy kiddos—making exercise time a worthy investment on so many levels.
Maybe you didn’t make December goals or stick with your New Year’s resolution, but it’s not too late to make health and wellness a priority in 2018—even if you’re a busy mom.
Not sure where to start? Try one of these 2018 fitness trends inspired by moms, for moms.

1. Tone your postpartum tummy.

Diastasis recti is a condition in which the abdominal muscles separate during the stress of labor and delivery. Even as you drop your pregnancy weight, diastasis recti can cause a tummy pooch until your muscles come back together. One of the biggest fitness trends of 2018 is the Dia Method, a postpartum fitness program designed by trainer Leah Keller to repair diastasis recti.
The Dia Method only takes ten minutes a day to complete, meaning it’s an ideal exercise program for busy moms. You can pair it with one of Keller’s other fitness programs (all designed for pregnant and postpartum women) to up your fitness game in 2018.

2. This isn’t your mama’s Jane Fonda video.

I love group classes, but until my baby is older, I don’t want to take him to the complimentary childcare service at the gym.
Who am I kidding?
I let my gym membership lapse months ago.
I still want to get my sweat on though, and have tried dusting off some of my old workout DVDs for fitness motivation.
Unfortunately, it’s hard to ride the crest of enthusiasm when you’ve basically memorized the routine moves.
Enter one of my favorite 2018 fitness trends: streaming fitness classes.
Sites like the Daily Burn offer thousands of fitness classes online so you can choose a different daily workout at a time that’s convenient to you.
If you need the motivation a live instructor provides, Fortë, a hot new live-streaming fitness app, is for you. For a monthly subscription fee, Fortë streams a variety of live options from barre to kettlebell classes, all at your fingertips whenever you have a free moment.

3. Get the whole family involved.

My charming child wakes up at 4:45 a.m. no matter what time he goes to sleep and has an irregular nap schedule, so sometimes penciling in solo workout time is just not an option.
Luckily, one of the biggest wellness trends of 2018 is a focus on family fitness.
Take your kids to a mommy and me yoga class, or use your baby in place of weights (safely) during a strength training session at home.
If you like interacting with other moms, consider joining a fitness group just for parents. If you’re looking for a free or low-cost option, join a Meetup fitness group. Like meeting other moms? Try a fitness program like Stroller Strides that encourages moms to bring baby along for workouts.

4. Just breathe.

Working out is just one aspect of overall fitness and well-being. While HIIT workouts have been popular for the past few years, one of the biggest fitness trends in 2018 is all about taking a step back and incorporating mindful practices like yoga into your workout routine.
Start by doing a few sun salutations first thing in the morning. According to one study, just 20 minutes of yoga a day is enough to markedly improve cognitive function (which is extremely important for sleep-deprived moms).
Before bedtime, turn off all your devices (except the baby monitor, of course), and do a few light stretches, like cat–cow pose, child’s pose, and savasana. During this time, focus on your breathing as you wind down from the day.
[related article_ids=8677,7342,14935]

Categories
Nosh Nutrition x Advice

Snack Scheming: Popular Snack Foods With Terrible Secrets

“I always had an extreme sweet tooth,” confesses Kari Hamilton, a mom of four who has transformed her eating habits from the inside out. “I would bake a ridiculous amount of cookies and eat a dozen.”
Difficult pregnancies due to hyperemesis gravidarum spurred Hamilton to restructure her diet with the help of a wise nutritionist, and she eliminated inflammatory foods altogether. Since turning her diet around, Hamilton happily says, “I feel sustained and energized because my body is getting the fuel it needs to take care of my husband and four kids.” What a concept—trading treats for energy!
It’s easy to invite popular snack foods and treats into our daily food selection, and it takes a daunting amount of commitment to seek out healthier, more natural options. These snack foods are undeniably enticing—they’re delicious! But it isn’t just the taste that keeps us coming back for more. In fact, there is quite the scheme propelling popular snack foods into—and keeping them in—our daily lives.
HealthyWay
Most popular snack foods come from large brands with giant advertising budgets. Their goal is to get their product into the hands and hearts of consumers. Teams of marketing experts lead this cause and, with their ample funds, have catapulted many not-so-healthy foods into society’s diet. Their task has science on its side—these snacks draw us in from first bite, addicting us with sugar and carbs that provide short-term highs.
Jeanette Kimszal, a registered dietitian nutritionist shares exactly how this happens: “[Popular snacks] are engineered with just the right sweet and salty tastes to trigger pleasure areas in the brain. Liking these sensations, the brain wants to experience them over and over, so you become hooked on these foods.”
HealthyWay
Although addicting might sound like a strong word, it’s definitely accurate. The New York Times described the situation in a 2014 article: “In animal studies, animals experience sugar like a drug and can become sugar-addicted. One study has shown that if given the choice, rats will choose sugar over [coke] in lab settings because the reward is greater; the ‘high’ is more pleasurable.” So there you have it, the proof is in, dare I say, the sugar-filled pudding.
Has your brain been taught to reach for these addictive foods? Is one in particular coming to mind?
HealthyWay
Below you’ll find a line up of popular snack foods that are hiding terrible secrets, whether that’s sugar content, chemical-coated bags, or “vanishing caloric density.” Brace yourself—you might be a bit alarmed by what we’ve uncovered. But the good news is, if you’re willing to break your addiction, we’ve rounded up some amazing and healthy alternatives that your body will learn to love.

Plain is best.

Greek yogurt is all the rage. And rightly so: It’s so tasty, it’s practically dessert! But this “health food,” depending on the type, is full of sugar. “Flavored Greek yogurts have 12–15 grams of sugar per small portion,” says Paul Salter, a registered dietitian and former nutrition editor of bodybuilding.com.
HealthyWay
Salter proposes a much better alternative than the pre-sweetened yogurts filling grocery store shelves: “Plain, low-fat Greek yogurt plus properly portioned additives of your choosing to enhance the taste, such as dark cocoa powder, oats, honey, fresh fruit, cinnamon.”
Honestly, a “yogurt bar” of sorts with all those natural additions sounds like a smorgasbord I can get on board with.

Don’t drench your veggies with this.

Choosing veggies as a snack or side dish is fabulous, but there is one way to spoil those good intentions: salad dressing, especially low-fat, low-calorie ones. According to Salter, they’re “loaded with sugars and trans fats to compensate for the reduction in fat.”
HealthyWay
“Embrace the healthy fats found in oil-based dressings!” says Salter. “These fats support a healthy heart, possess anti-inflammatory properties, and may support optimal cognitive functioning; you may also look into lower-calorie Greek yogurt-based dressings.”
Again with that Greek yogurt. Best get that on my shopping list!

Get your crunch on!

Nacho Cheese, Cool Ranch, Spicy Sweet Chili: Do those varieties ring a bell? I’m sure they do, because Doritos have become a cultural icon and a snack that many of us love.
Kimszal has some sad news about these chips though. Not only does the Nacho Cheese flavor boast 140 calories per ounce (that’s just 11 chips!), they also list maltodextrin as the third ingredient. What’s maltodextrin, you ask?
HealthyWay
“Maltodextrin is corn sugar,” Kimszal says. “As we know, sugar is very addicting, so you cannot just eat one chip. This is also true of any other chips with sugar.” So learn those hidden sugar words and watch out! For reference, Kimszal notes that sugar “is known as everything from maltodextrin to dextrose, corn syrup, and fruit juice concentrate.”
“The consumers are defenseless and have no idea there could be three types of sugar in one product. For example, [some kinds of] Ritz crackers have three types of sugar—sugar, maltodextrin, and high fructose corn syrup—but to the untrained eye, it only looks like one.”
HealthyWay
Are there any healthier choices for the chip lover to embrace? First, Kimszal encourages us to wean ourselves off sugar slowly. Then, find better options to fill both the crunch and the sugar rush. For crunch, try nuts, seeds, and higher fiber crackers (three or four grams per serving) with no additives.
“If you are craving sugar,” she continues, “have a piece of fruit instead so you are getting fiber. Berries, pomegranates, apples, and oranges can be a good alternative to get natural sugar.”

For granola, it’s best to DIY.

Who doesn’t love granola? I, for one, am quite the fan of a bowl for breakfast and in bar form as a snack on the go, but Salter warns that some granola is “heavily processed and loaded with sugar.”
HealthyWay
Although convenient, it’s best to do it yourself when it comes to granola. Buy your own ingredients and mix your heart out! Salter encourages making your own granola with a “focus on oats and portion control.” Here, we provide a recipe for low(er) sugar granola bars.

Pop away from this kind of popcorn.

Popcorn itself isn’t bad, but the microwave kind is holding on to a terrible secret. Well, maybe not so much of a secret, now that the FDA has exposed that perfluorinated grease-proofing agent, which often coat the bags, can have toxic effects on humans.
HealthyWay
Luckily, there is an easy alternative to microwaving popcorn—the homemade, plain variety! This recipe from Baked Bree shows how quick and easy it is to make popcorn on your stovetop; or you can always purchase an air popper. Kimszal makes plain popcorn a real treat by tossing it with natural additives like “garlic or onion powder, cinnamon, or your own raw honey for a little sweetness and flavor.”

Orange and Addicting

Have you heard of the Cheeto effect? Food scientist Steven Witherly, PhD, believes these cheese puffs are one of the most addicting junk food options out there due to their “vanishing caloric density.”
He went into this in detail in a New York Times interview, saying, “If something melts down quickly, your brain thinks that there’s no calories in it … You can just keep eating it forever.”
HealthyWay
Avoid mindless, empty calories by intentionally choosing the foods you want to enjoy. Portion them out, and be satisfied with a realistic snack.

The deception is in the name.

When you think fruit snacks, you think fruit, of course! And while fruit is healthy, fruit snacks are most definitely not. Many varieties have a touch of fruit, but Salter says they often have an “overstated vitamin/mineral content [and are] high in sugar.”
HealthyWay
Don’t be fooled: Gummy fruit snacks are a dessert, and a sugary one at that. Rather than making them a favorite, turn to the real deal. Real fruit has true vitamins, minerals, and natural sugar your body can grow to love—and even crave!

Beware of these breakfast options.

“Most breakfast cereals,” Kimszal says, “even the ‘healthy’ ones, have a lot of chemical preservatives and are enriched with synthetic vitamins. They are not truly whole grains.”
HealthyWay
Rather, she encourages steel cut oats or a chia bowl. She shares a quick, easy recipe for chia bowls: “Take one cup chia seeds and add one cup water, a fourth cup pumpkin seeds, and a little bit of unprocessed cacao and coconut flakes. Mix well and serve.”

Should you completely cut these popular snack foods from your diet?

Probably. But any step in the right direction is a good idea. Aiming for balance in your diet is a realistic goal. In a 2016 HealthyWay article, fitness instructor Shaun T recommended that you treat, not cheat. He did this by following the “85/15 rule.”

Shaun T leading the “Insanity: Max 30” workout (via The Dysfunctional Parrot)

“I eat 85 percent foods that are healthy and 15 percent foods that are fun,” the fitness instructor of Insanity and Hip Hop Abs fame wrote. “Start by getting out a piece of paper and drawing a line straight down the middle. On the left hand side write down all the healthy foods that you like. On the right hand side write down some of the fun foods that you love. Make sure you are eating more from the left than you are the right, and don’t beat yourself up when you choose food from the fun category.”
Hallelujah and happy day. You don’t have to give up your precious chips or favorite sweet treat! Instead, you just need to temper their role in your life—an occasional snack versus a daily essential.

Categories
Healthy Pregnancy Motherhood

Family Planning: Do You Know What Factors Really Impact Your Chances Of Getting Pregnant?

When my husband and I decided we were ready to try for a baby, I made one discovery: I knew virtually nothing about how to increase my chances of getting pregnant. I mean, I knew how to get pregnant, of course, but that was it. I had some vague inklings about ovulation, but in truth, I had basically no idea that most of the month there was little chance of me getting pregnant. I was 34 years old, and up to that point, all I’d been taught was how not to get pregnant.
Many women are in the same boat—and whether you’re ready to try for a baby or just want to understand your body better, read on!

How do I get pregnant?

We’ve all been taught about the birds and the bees, but that knowledge turns out to be largely insufficient when you’re actually trying to get pregnant. When it comes to making a baby, timing is everything.
Women are born with anywhere between 1 and 2 million eggs (!), but only release 300 to 400 over the course of our lives, typically releasing just one each month starting when we have our first period. This is why it’s absolutely key to time intercourse if you’re trying to get pregnant.
“Eggs only live for 12 to 24 hours,” explains Steven Brenner, MD, a reproductive endocrinologist at Long Island In Vitro Fertilization. He goes on to share that sperm live for two to three days. If you time intercourse correctly, sperm may fertilize an egg on its way to the uterus. If the egg isn’t fertilized within 24 hours, though, it will simply dissolve, which renders your chances of getting pregnant very, very low.
The most important factor if you want to up your odds of conceiving? Getting to know your cycle. The average woman’s cycle is 28 days, but that’s an average. Cycles range from 28 to 32 days, but longer and shorter cycles are possible, too. (Some women go up to 35 or 40 days.) There are four main phases of your cycle:

The Follicular Stage, aka Your Period

This starts with the first day of bleeding. The body releases hormones like follicle stimulating hormone (FSH) that make the eggs in your ovaries mature. Between days two and 14 (on average), those hormones are thickening the inside of your uterus so it can make a cozy home for a fertilized egg. You have little chance of getting pregnant during this time.

Pre-Ovulation

Around day seven, you’ll see some signs that ovulation is on its way as your discharge becomes increasingly white and creamy. Since sperm can stay trapped in fertile vaginal mucus for two to three days (some even say up to five days), fertilization is possible, though not terribly likely. You should have sex now since you might ovulate early. It’s good to cast a wide net if you’re aiming to make a baby.

Ovulation

Sometime between day 11 and day 21—or approximately 14 days after the first day of bleeding—you are ovulating, which means that the egg that’s most ripe is released. For many women, this phase is easy to identify on a purely physiological level—the vaginal mucus becomes thin and stretchy (like egg whites). Some women even experience ovulation pain. The thick mucus helps the sperm make it to (and adhere to) the egg. This is when you should be having sex, at least once every two days for a week.
According to Kelly Smith, licensed acupuncturist, “This is when ovulation predictor kits can be helpful because you can have intercourse until that OPK is positive. …Once it is, you can basically do it once more that very moment and then give up because the ship has sailed.”

Post-Ovulation or Luteal Phase

This is when conception happens—or doesn’t. Your ovaries stop releasing eggs and your cervical mucus dries up. It can take up to six days for fertilized eggs to travel to the uterus. If the embryo implants in the uterus, progesterone levels will stay high and human chorionic gonadotropin (hCG) levels will rise. If it doesn’t, the egg disintegrates. If you aren’t pregnant, this phase lasts 14 to 16 days until your period starts up again. There’s little chance of getting pregnant.

How do I keep track of all this?

There are now a wide variety of convenient ways to track your fertility and get to know your ovulation cycle. You can go with a simple chart, websites, or apps. There are many factors to track—temperature, cervical mucus, even your cravings and moods!—but this depends entirely on how far down the rabbit hole you want to go. Brenner believes that if you’re under 30 and having regular periods, there is no need to get an app or an ovulation kit (he doesn’t think store-bought kits are particularly accurate or effective). The most bare bones approach to upping your chances of getting pregnant is to simply follow the schedule stated above and time sex accordingly.
There are additional systems to employ, but none of these are particularly foolproof, and some—like regularly checking your basal body temperature—have been proven largely ineffective. The one advantage to charting your temperature, however, is that it might help you discover that you’re not ovulating.
Smith shares that ovulation predictor kits, on the other hand, are useful only if you keep in mind that they typically tell you when you’ve already ovulated, not when you’re going to ovulate.

How can I increase my chances of getting pregnant?

Know thyself.

“Figure out when ovulation is taking place,” says Brenner. That’s the most important thing. You can have sex all you want, but if you’re not doing it when you’re ovulating, pregnancy is extremely unlikely to occur.
How do you do this? Get to know your cycle. Is it regular? Are the days of bleeding uniform from month to month? Most women know this. (And if you don’t, start tracking it.) If it’s uniform, there’s a good chance you’re ovulating, says Brenner. If it’s inconsistent, you might not be ovulating in each cycle, which is worth discussing with your doctor. Two great resources are Taking Charge of Your Fertility and Cycle Savvyboth by Toni Wechsler, MPH, a women’s health educator and public speaker.
But remember: Just because you don’t have a 28-day cycle doesn’t mean your cycle is inconsistent, it only means that you won’t bleed on the exact same day of every month.
Once you know your cycle, make sure you’re having sex at the right time. This can’t be overstated. Although you will probably ovulate between days 14 and 16, you want to have sex “at least every two days from day 11 and 12 on, for a week, because you might ovulate a little earlier or later,” according to Brenner, and it’s best to cast a wide net.

Be mindful of your weight.

This means in both directions—being either underweight or overweight can diminish your chances of conceiving.

Eat well.

According to a landmark Nurses’ Health Study, diet does contribute to a woman’s chances of getting pregnant. The primary directive is to eat a balanced, healthy, nourishing diet, but a few key takeaways include:

  • Avoiding trans fats and using more unsaturated vegetable oils in your diet
  • Drinking whole milk (skim can actually contribute to infertility!)
  • Taking a multi-vitamin that includes folic acid
  • Eating carbs that are rich in fiber (whole grains, vegetables, fruit, beans)
  • Eating plant proteins (tofu, nuts, beans)

That said: Don’t go crazy. “I treat people who are trying to get pregnant and cut out coffee, alcohol, sugar, and gluten,” Smith says. “But is that stressing you out? If you’re depleting yourself because of this, don’t do it.”

Get enough sleep.

This is vital for all women at any stage of their reproductive journey, but Smith always reminds her acupuncture patients who are trying to conceive how fundamental sleep is to so many basic biological functions. Adults should aim to get seven to nine hours of sleep each night.

Try acupuncture.

Fertility is really affected by stress, whether you’re having sex or being inseminated,” says Smith. “Acupuncture can lower stress levels, help with general wellness, boost immune function, and regulate cycles.” It can also help mitigate some of the side effects of fertility treatments—migraines, major bloating, irritability.
Although acupuncture might not up your odds of getting pregnant per se—it can’t increase your number of viable eggs, or make you magically fertile at 45—Smith explains that it can “bring blood and chi to the right place—the uterus—and increase endorphin levels for a while.”
In some ways, the most vital role acupuncture can play in a woman’s life is to make her slow down and take care of herself. “When people are trying to get pregnant and they’re also busy, busy, busy, this is just another thing they’ve added to their packed schedule. Simply lying down for an hour forces them to take the time to slow down a bit, which is good for the body.”

How soon should I start trying to conceive after stopping birth control?

There’s no reason to wait. But after you come off any kind of hormonal birth control, it takes two to three months before your periods are regular again, explains Brenner. So the real problem with trying to get pregnant right after calling it quits with your hormonal birth control is that you won’t have a clear sense of when your period is coming, meaning you can’t calculate when ovulation will occur. This only means that your chances of actually hitting the mark will be a little lower to begin with.
If your periods still aren’t regular after two to three months, there may be a problem. “Sometimes when you’ve been on the pill a long time, it masks a change that’s happened,” Brenner says. “The assumption is that it’s the pill, but it might have happened in conjunction with being on pill and isn’t related.” For example, hormonal birth control can mask the release of too much prolactin, or you could have developed polycystic ovary syndrome (PCOS) that went undetected while you were taking hormonal birth control.

Speaking of PCOS…

PCOS is a hormonal disorder that affects between 4 and 20 percent of women of reproductive age. It impacts the length and frequency of a woman’s period, her hormone levels, and the ability of her ovaries to release eggs. Although it is only one possible side effect of many, PCOS can (Can! Not will!) lead to infertility.
Although there’s no one test to confirm that a woman has PCOS, a doctor will do a thorough exam and take a comprehensive history—sometimes talking about issues and symptoms that date back to the beginning of puberty.
Basically, PCOS is a problem with the follicles, that is, the egg sac, not the eggs themselves, and the body’s ability to regulate the hormones that enable pregnancy to happen
In terms of fertility-forward treatments for PCOS, if your doctor detects a problem, she may prescribe Clomid or Letrozole to boost your follicle-stimulating hormones. In other words: Yes, you can get pregnant with PCOS, it just might take some additional help and time.

How do I know if there’s a problem?

“If you’re at or below 28 to 30 years old, most pregnancies occur within three to four cycles,” explains Brenner. “In a textbook you’ll read that ‘infertility’ is when you’ve been trying for a year with regular periods and there’s still no pregnancy. That doesn’t apply for a younger person because it should have happened before then.”
Someone over the age of 39, however, should not wait a year before seeing a doctor, he advises. If you have regular periods and have been trying to conceive for six months, it’s time for an evaluation. This doesn’t mean something is necessarily wrong, but time is not on your side and it’s best not to wait.
When a patient comes in for an evaluation, Brenner begins with non-invasive testing: He draws blood, performs a sonogram, and does a semen analysis if a male partner is part of the equation. If all of that looks normal, he makes sure a woman’s fallopian tubes are open.
Brenner also checks the quality of male partners’ sperm—is it absent or are there only a few sperm? If no sperm are coming out, are any being produced? (Sometimes sperm sits in the testes, not coming out in the ejaculate.) Smith concurs with Brenner when it comes to the importance of male testing—often all the stress and blame that piles up when a couple isn’t conceiving is put on the woman when it turns out to be a problem with their male partner’s reproductive health.

Is my age really an issue when it comes to my odds of conceiving?

Yes, yes, yes.
“Many women are not aware of the influence of age on fertility,” says Brenner. “It’s surprising how often I see somebody whose OB has said that if you’re having regular periods, everything is fine, but in fact things can change even if you’re having regular periods.” In other words, it’s impossible to circumnavigate biology and genetics.
Women are most fertile before age 25, but stay pretty fertile up to age 34 according to a Parents article featuring contributions from Alan Copperman, MD, the director of Reproductive Medicine Associates of New York. If you conceive after that, you’re considered to have what the medical community refers to a geriatric pregnancy. After 35, female fertility declines, with your chances of conceiving decreasing significantly every year and dwindling in your forties. The reason for this is that egg quantity and quality goes down as women age—so while someone might still have a lot of eggs, up to 90 percent of them are chromosomally abnormal in their forties according to Copperman.
“As an acupuncturist, the lion’s share of my patients were women who’d never had children and were in their forties and wanted to conceive,” Smith explains. “They’d been chasing their careers, and were now literally putting all their eggs in one basket and trying everything at the same time. That’s super stressful.”
Smith saw much of her job as educational. “I used to call it sex camp,” she jokes. She’d hand out charts and explain about timing intercourse, which alarmingly few women she worked with knew how to do.
And as for a second pregnancy in your forties? “Somebody who has had no problem getting pregnant in the past has a better chance of having no problem in future,” says Brenner, “but that’s all, of course, related to age.”
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Favorite Finds Sweat

Break A Sweat In Style At Our 7 Favorite Fitness Studios In The U.S.

Traditional gyms bore me. I just can’t find the motivation to power through a bunch of cardio and hit the machines. But throw me in a structured fitness class at a chic studio and I’m instantly ready to get my heart rate up. I love working out in well-designed environments with high-energy playlists and the guidance of inspiring instructors. The fact that there are a couple dozen other students breaking a sweat with me drives me to keep moving, even when I’m tired and feel like calling it quits.
That said, these classes come at a high cost, ranging from $20 to $45 a pop. The good news is that programs like ClassPass and FitReserve give you access to hundreds of boutique fitness studios at more affordable rates with no long-term commitments, meaning you can add variety to the ways you exercise, bouncing from boxing to spin to yoga on different days of the week. Boredom is not an option when it comes to getting in shape.
So whether you’re looking for inspiring yoga, intense spinning, or dance cardio, this rundown of our favorite fitness studios and classes in the U.S. will help you break out of your workout rut and turn fitness into an adventure. Here’s where to find ‘em.
[sol title=”For Soul-Inspiring Asanas: Laughing Lotus” subheader=”New York, Brooklyn, New Orleans, San Francisco”]
Looking for yoga that fires up your muscles and your spirit? Laughing Lotus is the right spot. These eclectic studios (with Ganesha graffitied on the walls and disco balls dangling from the ceilings) infuse sweaty, challenging yoga classes with down-to-earth spiritual teachings.


While Laughing Lotus vinyasa classes offer plenty to love, its special events are out of this world. Think classes set to live drumming, rooftop yoga parties as the sun sets, and Ayurvedic workshops. Guided by the mantra “Move like you,” this community-focused studio welcomes people of all levels to practice yoga together in a judgement-free zone.
[sol title=”For Ab-Toning Barre Workouts: Pop Physique” subheader=”California, New York”]
Pop Physique puts a sexy, edgy spin on ballet-inspired barre classes that help students develop strength, flexibility, and lean muscles.

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Using ultra-light weights and a hot pink exercise ball, you’ll learn how to activate muscles you didn’t even know existed—and you’ll feel the burn for days to come.
[sol title=”For Sweaty Spin Sessions: SoulCycle” subheader=”New York, D.C., Pennsylvania, Massachusetts, Washington, California, Florida, Illinois, New Jersey, Connecticut”]
The candle-lit rooms, loud music, and inspiring instructors at SoulCycle make an hour on a stationary bike feel like a ride in the park.

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But it’s not just the spinning that will get you sweating—you’ll also do push-ups and modified crunches on the bikes and pulse and bounce to the rhythm of the music, making for an immersive, full-body workout.
[sol title=”For Beat-Pumping Hot Yoga: Y7″ subheader=”New York, Brooklyn, Los Angeles”]
Vinyasa gets an urban twist at Y7. This trendy yoga studio sets vinyasa flows to bass-pounding hip hop playlists in dark rooms lit only by flickering candles.

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The instructors will show you a sequence then you flow on your own for a song, allowing you to go at your own pace and explore your range of movement throughout the entire class.
[sol title=”For Hangover-Free Dance Parties: Daybreaker” subheader=”Dozens of Communities Across the U.S.”]
Here’s an early morning workout even night owls will love: Daybreaker. You’ll head to a cool location (often a concert venue), zip through a quick yoga class, then dance your heart out in a club-like environment from 7 to 9 a.m.

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Rather than cocktails, healthier offerings like kombucha, juice, and coffee will fuel your dance party. Another great motivator to get up and moving for this? There’s still plenty of time for a post-party brunch.
[sol title=”For Working S*** Out: The Class” subheader=”New York, Los Angeles, Vancouver”]
The Class founder Taryn Toomey—who has done athleisure fashion collaborations with lululemon—and her community of dedicated instructors will help you work through emotional baggage during this heart-pounding class.


You’ll shake, dance, pulse, grunt, and scream your way through cathartic cardio movement on your mat.
[sol title=”For Bouncing To Better Health: Bari Studio” subheader=”New York, New Jersey”]
When’s the last time you jumped on a trampoline? Bari Studio repurposes the source of your childhood fun into a gravity-defying fitness tool in its supportive and engaging classes.


In addition to getting your adrenaline pumping on the trampoline, you’ll also boost your heart rate with dance cardio and sculpt your muscles with low-impact micro movements in Bari’s Barione classes designed for newcomers. As you gain confidence in your bounce, you can move through an array of other classes that include dance- and cardio-specific options.