Month: March 2018

Categories
Favorite Finds Wellbeing

Rest & Recharge: Products That Promote A Better Night's Sleep

Sleep doesn’t always come easy once you enter the adult world, and sometimes the sleep you do manage to fit in isn’t restful. If you’ve ever sworn that you’d pay an unimaginable amount of money just to wake up feeling well rested, you’re definitely not alone. But you don’t have spend lots of money or jump through crazy hoops to make it happen. With these simple products, you can get the great night’s sleep you’ve always wanted with minimal effort.

Natural Sleepy Time Lavender

Scents can help soothe you to sleep when it’s time to hit the sheets, and this salve is the perfect addition to your nighttime routine. When you’re ready to go to bed, just smooth the salve over your temples, on your chest, under your nose, and even on the bottoms of your feet to help get your body into a relaxed state. With lavender flowers and essential oil, it’s the perfect way to calm your mind, body, and soul for a night of restful sleep.

Etsy

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Diffuser and Essential Oils

If a salve isn’t quite your thing, you can get the same calming effects of aromatherapy by diffusing essential oils. Not only do diffusers add a decorative touch to any room, but using them also helps to add moisture to the air, making it easier for you to breathe and feel better rested when you wake up. Pair the diffuser with this starter kit of relaxing essential oils, and once you incorporate it in your routine, we’re confident it’s a practice you’ll keep.

Amazon

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This Works Deep Sleep Pillow Spray

For the simplest way to incorporate aromatherapy into your nighttime routine, look no further than the Deep Sleep Pillow Spray from This Works. There’s no plugging anything in or rubbing anything on—all you do is mist your pillow with the lavender-infused spray and reap the benefits. Keep the bottle on your nightstand for an instant spritz of relaxing, natural fragrance whenever you need a little extra help keeping your eyes closed.

Anthropologie

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Marpac Dohm White Noise Machine

Whether you live in a bustling city or just need a little something in the background to help you fall asleep, a white noise machine can mask sounds that would otherwise keep you from getting good rest. The machine works by giving your brain one constant sound to focus on, helping you to relax your way into a deep sleep. Whether you use it at home or take it with you when you’re on the go, the sound is adjustable so you can always get to sleep no matter where you are.

Amazon

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WelleCo Sleep Tea

If your normal cup of bedtime tea just isn’t doing the trick anymore, why not try a blend that’s specifically made for promoting a sense of calm and relaxation? The Fortified Calming Tea from WelleCo combines lemon balm, valerian root, and passion flower for a powerful drink that’ll help you get to sleep at night—or even just slow down a little during the day.

Amazon

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Blackout Curtains

If you’re sensitive to light, closing the curtains and blinds probably won’t be enough to get your room to the optimal dark state you need to fall asleep. To really rid your space of any trace of light, blackout curtains are the way to go. Available in 29 colors to match any decor, these curtains will not only help to block light from entering your space but also insulate your room to keep it at the perfect temperature. They can even help filter out distracting outside noises.

Amazon

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Therapedic TruCool Memory Foam Pillow

Sleep on the wrong pillow and you’re pretty much guaranteed to toss and turn all night long. Not only that, but some pillows trap heat the longer you use them, so even flipping them to the cooler side won’t work after a few hours. A memory foam will give you the comfort you need during the night, and this TruCool pillow is also designed to allow air to flow through the pillow, keeping your head cool throughout the night so you never have to toss and turn to get comfortable. Back and stomach sleepers can try this version.

Bed Bath & Beyond

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SHEEX Bamboo Sheets

Do you often find yourself getting hot throughout the night, even when it’s cooler outside? It’s a common problem, but these moisture-wicking sheets from SHEEX can help. They are designed to wick sweat away from your body during the night, keeping you dry and cool while you sleep. The lightweight, breathable fabric will feel great against your skin, too, keeping you cozy and comfortable all night long.

Bed Bath & Beyond

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Categories
Healthy Relationships Wellbeing

What To Do When A Friendship Turns Toxic

Early in my twenties, I broke up with a friend. It was a friendship I had cherished for over a decade. We had grown up together. We were close when we were experiencing first dates and first heartbreaks. We were in each other’s weddings. She was my first call when I learned I was pregnant and I was hers. But suddenly our lives were beginning to look very different.
It’s difficult to pinpoint one event or conflict that was the beginning of the end of our friendship. We were starting to disagree more. I was too passive; she was too outspoken. We couldn’t find a way to make peace over huge differences in opinion on topics like parenting or politics or the simple realities of how we lived our lives. I struggled to trust her, never sure of what she had to say about me when I wasn’t around. The relationship felt difficult more often than it was fun and easy.
Eventually, we stopped trying. After one last conflict, it was clear that it was time to move on.
The end of our friendship was one of the defining events of my twenties. There I was, a new mom, and my person wasn’t my person anymore. I was learning to embody motherhood, and I couldn’t call her to talk it out. It was lonely. I felt more heartbroken that I had over any romantic breakup I’d ever experienced.
Friend break-ups are never easy, but sometimes they’re necessary. Whether you’re doing an inordinate amount of emotional labor for someone who’s been a lifelong friend or you’re finding that a new pal simply isn’t who you expected, here’s how to know when that friendship is actually toxic—and how to break it off.

Taking a Break Versus Breaking It off

Conflict isn’t always a sign of a toxic friendship. Sometimes you just need to talk the issue out or spend some time apart. In my case, though, I knew change was going to mean more than alone time. We were struggling to get past old conflicts and I was finding it easier to hold my friend’s faults against her than I ever had before.
If you realize you’re avoiding quality time with a friend, something isn’t right. If after an extended break you still feel dread or anxiety at the thought of getting together, pay attention to those feelings. Solid friendships entail hard work at times, but they shouldn’t be drudgery.
Differences of opinions are healthy in any relationship, but if those disagreements have become the source of regular conflict, take note. It is completely possible to come back from a spat or forgive and forget a single snarky remark. But if you notice criticizing each other has become a defining feature of your friendship, odds are something bigger is going on. Your friendship may have turned toxic, or perhaps you two weren’t cut out for close friendship to begin with.

Having the Talk

Not all friend break-ups require a clean break. In fact, if it’s a casual relationship, it might be fairly easy to slowly back away over time. If possible, simply put some space between yourself and your friend. Text her less and don’t go out of your way to make plans to hang out together.
And, if you do make plans to spend time together, avoid one-on-one hangouts. Invite mutual friends along whenever possible and keep the hangouts casual. Go to the movies or a party where intimate conversation isn’t required. This might help take the pressure off an already strained relationship while still allowing you to keep this person in your life in some capacity.
If the tension in the relationship still intense after some time apart, it might be time to make a clean break. I knew that, for me, being more casual friends wasn’t possible when things turned sour. We had been so close that transitioning to acquaintances felt like trying to be friends with an ex-boyfriend. For us, there was a point in our relationship—a conversation—when it became clear that we both had non-negotiables that needed to change in order for us to remain friends. Unfortunately, neither of us felt we could make those changes while staying true to who we were. We disconnected on social media and quit communicating. Even though it was heartbreaking, five years later, I’m certain it was the best decision we could have made.
If you decide to definitively end the friendship with a conversation, prepared for it to hurt. This has likely been an important relationship in your life and ending it, no matter how necessary it may be, will probably sting. Be sure to be clear about feelings in the conversation without being needlessly hurtful. Use the tips we all learn in high school: Choose “I” statements, talk about your reactions to her actions, and don’t call her names. She may question if this is all really necessary; she may retaliate with hurtful words; she may say nothing. Keep it as short and simple as possible so you can get out of there. Breaking up is hard to do, so keep in mind why you’re doing it in the first place.

Healing From the Hurt

The end of a friendship is difficult. For many, it can feel more devastating than saying goodbye to a romantic partner. As you heal from your loss, it’s important to spend plenty of time caring for yourself.
First, it is important to learn whatever you can from the end of a relationship. No conflict is one-sided, so take the time to reflect on why the dynamic of your relationship changed. Thoughtful time spent writing in a journal can be helpful for some. Others may find a few visits to a counselor beneficial as they process their role in the tension that ended the relationship. Whatever you decide, take your time. Healing is a long process and the end of a friendship is a big life event.
As you move on, self-reflection is important, but don’t let yourself become lonely and isolated. Now is a good time to reach out the the friends in your life you know you can trust. Consider which relationships you would like to see grow in the future and realize that these may fill the space in your life left by the friendship that’s ended. Moving forward, approach these relationships with care. Watch out for those old habits that became negative parts of your previous relationship, set healthy boundaries, and be honest if you have concerns about the direction a friendship is going.
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Categories
Mindful Parenting Motherhood

Monkey See, Monkey Do: How To Set A Good Example For Your Kids

When my sister was little, my mother had a particularly foul-mouthed friend. One day, the two women and their two kids were in the car, trying to park on a busy street. The other mom was having a really hard time of it.
Her 3-year-old yelled out from the back seat, “Just park the f***ing car, Mom!”
Cue instant embarrassment.
Don’t worry if you’ve been there—what mom hasn’t? From the mouths of babes tumble forth swear words, insults, and even tales of bodily functions meant to be kept secret.
“I think most children learn to swear in the car, because almost all of us have done it and there’s so much at stake!” says Barbara Kaiser, early childhood consultant, trainer, and co-author of Challenging Behavior in Young Children: Understanding, Preventing and Responding Effectively.
So how do we stop our kids from mimicking our bad behavior? And more importantly, how do we set a good example?

How do kids really learn?

“Babies imitate everything we do,” explains Kaiser. “I was chewing gum recently while playing with my grandson and he was making funny faces with his mouth and I realized he was copying me!”
Kids take in the world through imitation, Kaiser says, and actions speak much louder than words. “They are much more attuned to what you do than to what you say. Research shows that 85 to 90 percent of your message is not what you say but how you say it.” (Want to see a clear example of this? Watch this.) Children are very tuned in to our facial expressions and body language.
“There is nothing more profound than telling kids what to do and then not doing it yourself,” Kaiser says. “You lose trust. They don’t believe you.”
Does this sound familiar? Two siblings are yelling at each other. In order to calm the chaos, you interfere…by yelling “Don’t yell at your sister!” How are they learning to resolve the conflict?
Modeling good citizenship (as opposed to, say, money management skills) needs to start early—like, at birth. Once a child turns 10, it’s a little late to say, “Okay! Time to be a good person!”
Here are three keys points to keep in mind:

1. Treat others the way … you want your kid to treat others.

Although every person is wired differently, it is unrealistic to expect your child to be a loving, considerate, empathetic person if you do not model those behaviors for them. It isn’t enough to say, “Be nice!” or “Listen!” and not do it yourself. A child may not know what exactly those directives mean.
Rather than simply saying “Be kind to others,” do something. Help your spouse around the house, which teaches your kid about teamwork. Pick up garbage and teach them to recycle and compost, which teaches care for the world. Volunteer with your kid. Take food to a sick friend. Speak kindly to others everywhere you go. It is only when a child sees the behavior modeled that she knows every instance in which treating others well and engaging appropriately is possible.
This is particularly important when it comes to fighting gender stereotypes. When my parents come to visit, my father does all the cooking. My daughter declared one day, “Grandpas cook!” No one had told her this. She had simply seen it in action. (This is much better than all the “We are all equal!” declarations in the world that aren’t backed up by much.) To see it is to believe it.

2. Don’t just tell them how to resolve conflicts. Show them how.

There’s a striking moment In Jancee Dunn’s bestselling book, How Not to Hate Your Husband After Kids. Dunn admits to having a temper, and in the middle of a couples therapy session, the counselor tells her that when she’s screaming at her husband, her 6-year-old daughter thinks she’s yelling at her. A child often cannot distinguish between the two. They hear yelling and it scares them.
It is vital that our children learn how to resolve conflict by means other than screaming, hitting, or storming out. They also need to learn that simply saying sorry usually isn’t enough to resolve a conflict or mend hurt feelings.
A better way to model conflict resolution is to talk it out and show affection and understanding. This is not to say that you should resolve your marital conflicts in front of your kids! But it is okay for kids to witness conflict—it’s a natural part of being in a relationship, and kids should understand that. What’s not okay is allowing the behavior to spiral out of control with no resolution.

3. Remember: They can hear you.

Actions speak louder than words—especially when kids are really little—but kids are always picking up language. This is sometimes hard to register, especially after you’ve repeated “Put on your shoes” for the 8,000th time, but they are taking in everything you’re saying, whether they’re responding to it the way you wish they would or not.
This doesn’t just apply to swearing but all language—how you talk to your spouse, your friends, the people at the grocery store, on the phone. (In fact, they pick up on tone much more than the actual words.) This doesn’t mean you should suddenly go silent, but be aware that there’s a little brain soaking up your every word, so think before you add a four letter word or particularly biting tone to your vocalizations of exasperated thought.

Need a few practical tips?

Want to limit screen time? Limit your own.

Most of us set rules around our children’s screen time—but do we limit our own device usage in their presence? “What is quality time?” Kaiser asks. “It doesn’t mean standing next to your child on your phone. Are you really spending quality time with your child?”
This is perfect example of monkey see, monkey do. Why should they limit the time they spend on the iPad when their mom’s face is glued to her phone all day?

Don’t clean up after them.

This one can begin very early. Do not get into the habit of letting your kids make messes that you fix or clean up for them. You know those wonderful songs preschool teachers sing? “Clean up! Clean up! Everybody everywhere. Clean up! Clean up! Everybody do your share”? This isn’t just for school.
All the rules that apply in public should apply at home: Teach him to clear his plate, to put away her clothes, and clean up their Legos. With young kids, framing it as a race often makes it a fun game (“I bet I can put away more Legos than you!”).
Keep this in mind: Kids who don’t clean up after themselves at 4 don’t miraculously start doing it at 14.

Teach them the value of money early.

This year for Hanukkah, my husband and I gave our daughter $20 to spend however she wanted. She chose to go to a dance supply store and buy herself a leotard. Of course she wanted everything in the store, so she had to budget, which meant finding a leotard that was on sale and choosing accessories that didn’t send her over her limit. She was thrilled to find what she wanted, and the process of making decisions about what she could or couldn’t afford—and therefore pinpointing what she really wanted—was empowering and educational.

Cook (and garden, paint, and repair the house) together.

How does anything get done around the house? From cooking dinner every night to mowing the lawn on the weekend to repairing leaks in the roof, a parent is usually taking care of business around the home. Rather than shipping the kids off with an iPad, integrate them into the process.
Invite a little one to sit on the counter while you cook (they can rip off mushroom stems or measure and pour); ask for an assistant to help with a repair. This teaches them how a family keeps a household going, and proves they are vital members of the team.

Categories
Happy Home Lifestyle

DIY Your Own Small-Space Succulent Garden

I love having plants around the house. I wept tears of joy when my cactus, which I had nursed back to health after purchasing it from the grocery store clearance bin for a dollar, bloomed this year.
My husband, who has vigilantly watched me for signs of postpartum depression, thought I needed to call my doctor ASAP when he found me shedding tears over a houseplant.
While postpartum hormones probably did contribute to the crying, I was just so overjoyed to see my little plant thriving.
Usually I bring home houseplants only to find them brown and droopy a week later despite my best efforts. But this time, my little cactus that could beat the odds!
That’s what so great about succulents. Even if you’ve killed every houseplant you’ve ever had, odds are you can keep a succulent alive because they thrive with minimal care.
What’s more—a study by NASA suggests that houseplants like succulents are beneficial for your health because they actually remove toxins like benzene (a chemical commonly found in household cleaners and building materials) from the air.
In addition to improving indoor air quality, according to a 2015 study, interactions with indoor plants like succulents may reduce physical and mental stress. The study involved 24 subjects who completed a computer project, then transplanted an indoor plant. After working with plants, the subjects reported feeling soothed, less stressed, and more comfortable. The subjects didn’t just feel better after the transplant task; scientists noticed that participants’ blood pressure was also significantly lower after working with plants, proving that indoor plants can have a positive impact on both physical and mental health.

Because of their size, succulent gardens are also ideal for small spaces. Even if you’ve only got a windowsill or small shelf to spare, you’ve got room for a succulent garden.
Not sure where to start? Here’s a handy how-to guide for creating your very own succulent garden.

Succulent Succulents

The word succulent comes from the Latin root word sucus, which means “juicy” and, everyone’s favorite word, “moist.”
And that’s exactly what a succulent plant is.
Succulents are plants with extra fleshy tissues that are able to retain large stores of moisture, making them well-suited for arid climates with little rain. Succulents are also usually pest-resistant, which is just another reason they’re so easy to care for.
While succulents generally require little maintenance, you do need to know a little bit about succulent care to start your own succulent garden. I spoke to Justin Hancock, Horticulturalist and Garden Expert at Costa Farms, a house and garden plant company headquartered in Miami, about everything you need to know to grow your own succulent garden.

Dirt is dirt, right?

Au contraire, ma petite plante succulente.
“Outdoors, any sandy or well-draining soil works well for succulents,” says Hancock. “If your ground is heavy clay, it’s best to grow succulents in raised beds or containers so the roots don’t stay too wet.”
For indoor succulents, Hancock recommends getting a potting mix made specifically for cacti and succulents, like this custom-mixed soil from Farmbrook Designs, and using a pot with drainage holes at the bottom instead of a solid base.

So how much should I water my succulents?

“Outdoors, in general, you may not need to water your succulents at all if they’re in a spot that’s exposed to natural rainfall,” Hancock explains. “If they’re in pots or you’re going through a severe drought, water them on an as-needed basis.”
Hancock goes on to say, “Indoor succulents may need watering once every 10 to 20 days or so, depending on conditions (the type of succulent, how big the pot is, how dry the air is, how warm it is, etc.).”
So how can you tell if your succulent needs water?
“One way that’s fairly straightforward to tell with indoor succulents is to insert a toothpick up a drainage hole at the bottom of the pot, says Hancock. “If the toothpick comes out clean, your succulent will probably appreciate a drink. If it comes out with little bits of potting mix sticking to it, there’s usually enough moisture in the potting mix.”
Outdoors or indoors, if your succulents are thirsty, the leaves may turn a grayish color or develop purple tones around the edges. Just like your skin, if succulents get really, really thirsty, the leaves may start to wrinkle.

Help! My succulent is growing out of its pot!

“Most cacti and succulents have relatively small and tidy root systems, so they grow well in small pots,” Hancock explains. “As a general rule though, if the plant gets too big for the pot and wants to tip over, the pot is too small.”
To successfully repot a succulent, you’ll need potting mix and a new pot with drainage holes that is between two and three inches larger than your succulent in diameter.
Fill the new pot with potting mix and water until the soil is wet, but not saturated. When you see water leaking out of the drainage hole, it’s time to stop watering.
Next, gently place your succulent in the new pot, taking care not to injure the roots as you take the succulent out of its current container.
Cover the succulent with the dampened potting mix, but do not water it again. Wait about a week before watering to prevent the roots from rotting in the pot.

Succulents need vitamin D, too!

“If you’re growing succulents inside, the biggest thing to know is that they like lots and lots of light,” says Hancock. “If you have a succulent in a dim spot, it’s not going to be happy and thrive.”
A good spot for an indoor succulent is a windowsill that gets indirect sunlight for most of the day.
While succulents do like lots of sunshine, they can actually sunburn just like people do, especially if they’re planted in an outdoor garden.

So how do you know if your succulent is sunburned?
Look for white discoloration on the outer edges of its leaves or deep brown scar-like ridges on the parts of the plant that were in direct sunlight.
If you notice your succulent is getting too much sun, move it to a shadier location immediately. If the sunburn is mild, moving it to a better location will help reverse the sunburn. If the sunburn is severe, the damage is permanent and the plant will just have to grow the damage out over time.
“We say all the time how easy succulents are to grow, and it’s true from a watering standpoint,” Hancock says, “but only if they get the right amount of brightness.”

How does your (succulent) garden grow?

Even if you’re not the artsy-fartsy type, a succulent garden is the perfect way to really let your creativity show. Jess Riddle, who grows and designs gorgeous succulent gardens with her two assistants, rescue pups Eddie and June, and showcases her work on Instagram, shares her favorite succulent garden design tips:
“Consider the color palette of your space and what colors would work best with your surroundings. If you have a warm space, try some succulents with orange, red, and golden tones. If you have a more tranquil relaxing space, then try a mixture of blue, pink, and purple tones,” says Riddle. “But, you can never go wrong with a classic green succulent in any environment!”
Riddle also advises beginner succulent gardeners to choose a container carefully, making sure that any succulent container you choose has a way for water to drain away from the plant’s roots.
“Think of your container as a canvas that helps the plants in the arrangement to really pop,” Riddles says. “Personally, I prefer a simple white ceramic pot with minimal design detail. I find that simpler pots tend to allow the succulents to shine instead of taking away any of the spotlight. Also, concrete and terra cotta pots are great for wicking away excess moisture from the soil. The aesthetics of these pots also lend themselves to either traditional or more modern spaces.”
Riddle goes on to say, “Arranging succulents is dance between the mixture of color, texture, size and, most importantly, the succulent’s own individual needs.”
You may need to experiment a bit to find which succulents work best together, but don’t be afraid to play around and find a combination that you love.
“When I create a succulent arrangement I try to include a range of sizes from tall kalanchoe to chubby medium-small sized echeveria and sedums that drape over the edge of your container,” Riddle says. “Including a range of sizes and shapes creates a more dramatic and engaging arrangement.”

Succulent Garden Guide

Not sure what to plant in your succulent garden? Here’s a handy beginner’s guide to the best succulents for your space:

Single and NOT Ready to Mingle

These succulents don’t like to share. They grow best solo in a single pot.

Aloe Vera

Aloe vera is one of the most well-known succulent plants because it has been used medicinally for thousands of years. Aloe vera can grow quite large, so it’s best to plant aloe in its own pot and place it in a sunny spot. I keep my aloe plant in the kitchen, where I can easily reach it if I accidentally get a minor burn or scrape while cooking.

Mother-in-Law’s Tongue

Sansevieria, more commonly known (in my opinion, a little harshly!) as mother-in-law’s tongue, is a hardy succulent great for gardening beginners. Sansevieria is also one of the best plants to grow for indoor air purification.
According to the NASA air quality study, sansevieria removed benzene and formaldehyde from indoor environments in large quantities. Be careful, though: This succulent is toxic to dogs and cats, so if you have pets, keep it somewhere safe.

These succulents love the great outdoors.

Have a small outdoor garden spot? Consider planting stonecrops. These colorful succulents in the Sedum family are adorable, low-growing plants that come in several varieties and are perfect for mini gardens and ground cover.
Three pretty stonecrops to put in your outdoor succulent garden are:

Sedum Makinoi (Ogon)

This bright green succulent is ideal for outdoor gardens in USDA gardening zones 6 through 9 (these zones are the gold standard for determining planting seasons, so get to know yours), which includes about two thirds of the U.S. Ogon is perfect if your garden is a little on the shady side, especially if you live in a hot, humid climate. This little succulent grows super fast and blooms with little yellow, star-like flowers in the summer months.

Blue Pearl Sedum

Blue Pearl Sedum is a charming little stonecrop that, as its name implies, has brilliant blue leaves and bright pink blooms in summer. If you’re doing your part to save the bees, Blue Pearl is a great addition to a backyard garden space designed to attract pollinators.

Sedum Spathulifolium

Also called broadleaf or Colorado stonecrop, Sedum spathulifolium grows in tiny little rosettes low to the ground. This succulent doesn’t need a whole lot of attention, which makes it ideal for spaces in your garden where you can’t get anything else to grow.

Everything’s better in miniature.

I can’t be the only only who loves tiny things. If you love adorable miniatures, Sempervivum are the perfect tiny succulents for a miniature indoor succulent garden. Also known as hen and chicks, Sempervivum is a family of cold-hardy succulents that grow in a variety of sizes and textures. These succulents are perfect for propagation, because they produce many little “chicks” from one “hen.”
To propagate a Sempervivum, follow the same steps as repotting. Then, pluck a chick from near the bottom of the main Sempervivum and just press it into the top of the soil (no need to dig a hole). Water only when the soil feels completely dry. 
While there are hundreds of varieties, here are three of the most popular and easy-to-grow Sempervivum succulents for a miniature succulent garden:

Sempervivum Tectorum (Royanum)

Sempervivum tectorum, also known as Royanum, is what most people associate with a hen and chicks variety of succulent. This petite succulent’s leaves are bright green, with a deep red border, sort of like little red and green pine cones. These succulents multiply quickly, so you’ll need to snap off chicks or repot if your garden starts getting too full.

Sempervivum Calcareum (Sir William Lawrence)

A little succulent with a big name, Sempervivum calcareum, known more commonly as Sir William Lawrence, compliments Royanum in a small succulent garden because of its similar coloring. Sir William Lawrence rosettes are still the same brilliant green color, but only the tips are red, unlike Royanum.

Sempervivum Arachnoideum (Cobweb Hen and Chicks)

The only spooky thing about this succulent is its name! Cobweb hen and chicks gets its name from the wispy, white hairs that cover the small rosettes. This cute succulent is perfect for a rock garden because it requires very little water to thrive.
Whatever succulents you choose for your garden, take Riddle’s advice: “As long as you are enjoying yourself, you’re doing it right!”

Categories
Life x Culture Lifestyle

How Agrihood Communities Are Taking The Farm-To-Table Trend To A Whole New Level

You may have a patch of tomatoes and kale flourishing in your backyard during the summer months, frequent the outdoor market every Sunday, and belong to a CSA, but you’re not exactly a farmer…yet. Planned communities with working farms at their centers, or “agrihoods,” are the next stage in committed, sustainable living, and they’re beginning to crop up all around the country as more and more young people are interested in having a connection with where their food comes from.
Of course, a community built around farming is hardly a new concept in itself. Throughout much of the world’s history, the population either grew its own food or lived in immediate proximity to the farmers who did, with the result being that even without a lot of money, community members could have access to fresh, healthy produce, milk, eggs, and so on. In other words, farming communities were the norm.
According to Richard Lingeman’s Don’t You Know There’s a War On?, even as recently as World War II, neighborhood victory gardens produced some 40 percent of produce eaten by American families. Can you imagine what would happen if we could recreate those statistics again?
But by 2008, something profound occurred: for the first time in recorded history, more than 50 percent of the world’s population lived in urban centers rather than agricultural areas where fresh food abounds. This in itself doesn’t sound very scary, but some of the unexpected effects of urbanization have included a distressing lack of access to fresh, healthy foods in many urban centers and even “food deserts” which are, by definition, areas where residents live prohibitively far from places where they can buy fresh, healthy food, instigating reliance on highly processed alternatives available in gas stations and convenience marts.
Enter the emerging trend of whole communities planned around working farms. These agrihoods are becoming more and more popular in many parts of the U.S. In fact, an article in Business Insider even claims that agrihoods are to millennials what golf course communities have been to baby boomers. So are agrihoods a status-based lifestyle for the health-conscious wealthy, or a viable new model that can provide sustainable access to healthy, fresh food for all? The answer is both.

Reviving Troubled Communities With Fresh Food and Urban Farming

A case study: It’s no secret that the city of Detroit has been suffering in recent decades. Economic difficulties and the city’s declining industrial center have led to widespread poverty, abandoned homes and factories, and disintegrating neighborhoods. But sometimes the most inspiring things come from trouble. And that’s exactly what’s happening in Detroit’s North End, where the Michigan Urban Farming Initiative (MUFI) has been running what they call, America’s first sustainable urban agrihood, a project that not only provides free healthy food to people who need it, but also a means for promoting education and healthy communities. Sound pretty cool? It is.
The all-volunteer non-profit that is MUFI has heralded big changes in its home neighborhood, where two-square blocks of formerly vacant land has been transformed into “a three-acre agricultural campus,” anchored by a “two-acre urban farm that has produced more than 50,000 pounds of free produce since 2012 to more than 2,000 households, food pantries, churches, and businesses within two square miles of the farm.” These impressive figures come from David Darovitz, a volunteer communications director for MUFI who has been working with the organization for the last two years.
According to Darovitz, their agrihood, with the help of an average of 8,000 to 10,000 volunteers per year, has taken an area that was once a prime example of urban decay in the heart of a food desert and transformed it into a “working farm that feeds people in an area that used to be ignored and desolate.” It’s also a highly successful model of “adaptive reuse of the built environment.” Not only has MUFI turned formerly abandoned land into a sustainable and high-producing urban farm, its volunteers have also made impressive strides in rehabilitating and repurposing existing neighboring structures. Does this make you fantasize about what could be done with some of the run-down areas of your city? Me too.
Darovitz says they have markedly “enhanced the area by removing tons of debris left in and around abandoned houses and buildings near the farm,” as well as restored “a long-vacant former apartment complex into a Community Resource Center for residents and visitors.” It’s hard to find anything but good things to say about MUFI’s mission and methods, and they hope to serve as an example for future projects in other regions.
“We get many inquiries from people all over the world who want to understand what we do and learn from our model to employ at their location,” says Darovitz, adding that “we set up our model with the hope that others would replicate it.”
Lots of volunteers come from right in the neighborhood, but many travel from all over the world as well, says Darovitz, to “work on many projects from cutting grass, planting, harvesting crops, painting, various neighborhood clean-up projects, and much more.” The food is donated free of charge “to anyone who needs it with priority given to North End residents,” he explains, adding that the organization “feeds about 2,000 households annually.”
Here’s hoping this model spreads to cities in need all over the globe!

Farming and The High Life: The Upscale Agrihood Model

You may not live near Detroit, and you may be able to afford fresh, healthy food, but if you’re getting psyched to get involved in community-based agriculture, you may be able to find just what you’re looking for thanks to a different model.
While the Michigan Urban Farming Initiative is the first urban agrihood dedicated to helping transform its low-income community, recent years have also seen an impressive collection of more high-end lifestyle communities built around working farms, and young families are clamoring to move in.
I spoke with Kevin Carson, NorCal president of The New Home Company, the master developers behind The Cannery, an upscale agrihood in Davis, California. While The Cannery doesn’t have the same mission of benefitting a low-income community (costs for the cheaper row-houses in the community start in the mid $400,000 range, and larger single family homes in The Cannery’s Sage Neighborhood start at a base price of almost $800,000), the hundreds of homes in the planned community certainly have drastically altered the shape of the neighborhood.
In fact, Carson calls The Cannery “much more than an agrihood…[it’s] a model project for adaptive reuse.” The 100-acre site had formerly been the Hunt Wesson Tomato Packing Plant, explains Carson, saying, “When we developed the site three years ago, the plant had been demolished, and all that existed was the parking lot.”
Since 1999—when the Hunts Tomato factory and cannery was shut down—the area where The Cannery now flourishes had been an abandoned industrial property, doing little for the East Davis community. Now, in addition to its 7.4 acre working farm and 520 energy-efficient, eco-friendly homes, Carson says the 100-acre property that makes up The Cannery also includes walking and bicycle trails, a community clubhouse with a swimming pool, an amphitheater, and tons of parks and additional green space. But what’s it like to actually live there?
Carson says people who move to The Cannery are looking for “something different”—something more than cookie-cutter homes built around the ubiquitous water-sucking golf course. Health-focused community events, like fun runs around the beautifully and sustainably landscaped grounds, farm stands, and an annual harvest festival certainly make family fitness and healthy community engagement a bit easier.
In addition to the other luxe eco-amenities residents can enjoy, one of the biggest draws to Cannery life is the unparalleled access to fresh produce along with the knowledge that your food comes to you sustainably from literally around the corner, rather than being sprayed with chemicals and shipped to you from far away using loads of fossil fuels.
Sounds amazing, right? But if you’re like me, you may be looking at your long to-do list and wondering just how much work are you going to need to put in in order to reap the benefits of a farm in your backyard. While every agrihood is different, many lifestyle-focused, buy-in agrihoods leave the nitty-gritty of how engaged you want to be up to you.
For example, the Essencia Farm program in Orange County requires each participating household to work four volunteer hours per month and pay $200 per year in exchange for daily access to flowers and herbs, as well as weekly produce boxes. But according to Carson, the Cannery Urban Farm is run by the Center for Land-Based Learning, a county-run non-profit. So while there are volunteer days when community members can choose to work on the farm and get that close-to-the-land experience, the farm is “first and foremost operated by professional farmers.” So just by owning a home and living in the Cannery community, residents get the benefit of “food box days where fresh produce and eggs are available,” as well as “edible landscaping (fruits and nuts)” in every yard on the property. Talk about an idyllic lifestyle.

Interested? Look before you leap into an agrihood.

Are you considering a new home and a lifestyle change all in one swoop? Here are some important things to think about before making a move toward agrihood life:

How much time do you want to invest?

Every agrihood is different. Volunteer hours are required in some and not in others, but encouraging resident involvement is essentially an amenity, so it helps if you’re wanting to get your hands dirty and get into the spirit of things.

Do you want to talk to your neighbors?

More than just track houses with a farm at the center, agrihoods are planned neighborhoods, meaning that in addition to loving fresh food, residents of agrihoods tend to be interested in community. That means knowing both where your food comes from and knowing your neighbors. That doesn’t mean you can’t be an introvert and live in an agrihood, but it could be a greater incentive for chatty Cathys to jump on the bandwagon.

Are you willing to move far away?

Agrihoods may be popping up all over the country, but there’s definitely not one in every city yet. If you find yourself really wanting to commit to an agrihood, you may have to move to an entirely new state.

Are you thinking realistically or aspirationally?

It’s not hard to fantasize about waking up to fresh eggs, slicing homegrown zucchini into your dinner salad, and blissfully harvesting apples from the orchard next door with your kids on the weekends. But it’s also important to consider how big a change that would be. If you’re already knee deep in the organic, local food movement, becoming part of an agrihood community could be the logical next step. But if you’re just starting out on an eco-friendly and healthy eating journey, you could try a smaller step first before uprooting your life, like joining a CSA produce subscription program or getting a plot in your local community garden.
Either way, if inspiration for sustainable, healthy living strikes, why not take advantage of it and make a positive change? Agrihoods are great for the people who live in and love them and, so far, evidence suggests that they’re great for the larger community as well.
The local, organic food “trend” is growing and here to stay, Eve Turow Paul, an expert consultant, told The Washington Post. The phrase “urban farming” may seem contradictory, but in reality, it could change your life and even work to solve hunger issues in America. If you’re already dedicated to choosing organic, local foods whenever possible (and maybe even dabble in growing, composting, canning, and the joys that come along with these activities), you may be wondering how to become even more invested in the farm-to-table movement.
Are you ready to take the plunge? You can start with inspiration from the Charter for Compassion’s list of 12 compelling agrihoods to explore in the United States.

Categories
In the Kitchen Nosh

Cooking With Cauliflower (And A Roasted Cauliflower Recipe To Fall In Love With)

Cauliflower has been enjoying a lasting resurgence in popularity over the past year and has become a permanent fixture on social media channels and food blogs all over the world. Although cauliflower has become a replacement for all kinds of traditionally carb-loaded foods such as rice, pizza crusts, and even mashed potatoes, it truly shines as an ingredient when it’s tossed with herbs and spices, then roasted.

Why You Should Be Loving Cauliflower

Pleasantly nutty with a mild cabbage-like flavor, cauliflower can be roasted, riced, boiled, puréed, steamed, or mashed in place of potatoes. Next time you’re in the mood for a pasta bake, substitute the noodles with roasted or steamed cauliflower for a gluten-free riff on your favorite recipe. Cauliflower can also be a good starch-alternative if you follow a plant-based diet that’s high in carbs seeing as a single cup of steamed cauliflower contains only 2.7 grams of carbohydrates.
From a nutritional standpoint, cauliflower is very low in calories (a single cup of boiled cauliflower contains only 14 calories), contains a negligible amount of fat, and is an excellent source of vitamin C.

Roasted Cauliflower

Roasting cauliflower brings out the vegetable’s deeply nutty and mildly sweet flavors. Spices such as cumin, coriander, and za’atar add an earthiness inspired by Middle Eastern cuisine. Leftover roasted cauliflower is delicious tucked into a pita or as the base for vegan tacos.

Serves: 4 people as a side or 2 people as a main

Ingredients:

  • 1 medium-sized head of cauliflower
  • 3 cloves of garlic, finely minced
  • 3 Tbsp. olive oil
  • 2 Tbsp. lemon juice
  • 2 tsp. cumin
  • 1 tsp. coriander
  • 2 tsp. za’atar*
  • ½ tsp. chili flakes (or more if you like plenty of spice)
  • 1 tsp. kosher salt
  • 3 Tbsp. slivered almonds
  • ¼ cup cilantro or parsley, finely chopped

*Za’atar is a Middle Eastern spice blend made up of thyme, sesame seeds, and ground sumac. It can be found in many international, Middle Eastern, or Greek grocery stores or online. Substitute a basic Italian seasoning blend for za’atar if you prefer.

Special Equipment:

  • Large bowl
  • Small bowl
  • Paring knife
  • Measuring spoons
  • Baking sheet
  • Parchment paper
  • Skillet

Method:

  1. Preheat the oven to 375°F.
  2. Using a paring knife, trim the cauliflower of any tough green stalks. Cut the cauliflower into 1-inch pieces and transfer to a large bowl.
  3. In a small bowl whisk together the olive oil, lemon juice, cumin, coriander, za’atar, chili flakes, and salt. Drizzle this mixture over the cauliflower pieces and toss to ensure an even coat (use your hands or a large wooden spoon).
  4. Line a standard-sized baking sheet with parchment paper. Pour the cauliflower and marinade onto the baking sheet and spread out into a single layer.
  5. Roast the cauliflower for 30 to 40 minutes or until browned, stirring every 10 minutes to ensure even roasting.
  6. While the cauliflower is cooking, the almonds can be toasted. Heat a skillet over medium heat and add the slivered almonds to the dry pan. Keep a very close eye on them and stir frequently as they will burn easily. The almonds will be done once they become fragrant and begin to brown in spots. Remove from the skillet onto a small plate to prevent further toasting.
  7. To serve the roasted cauliflower, transfer to a large serving dish and sprinkle with the toasted almonds and cilantro or parsley and drizzle with tahini and yogurt sauce (see below). Serve hot or at room temperature.

Tahini and Yogurt Sauce

In addition to being the perfect roasted cauliflower condiment, this super creamy tahini and yogurt sauce can be used as a dip for veggies, spread onto a sandwich with sprouts and grated carrots, or drizzled over sweet potato wedges. While this recipe will keep in the fridge for up to four days, be warned the garlic flavor becomes more pronounced over time.

Ingredients:

  • 1 cup of plain yogurt (2 percent fat is ideal)
  • 3 Tbsp. tahini
  • 2 cloves of garlic, finely minced
  • 2 Tbsp. lemon juice
  • 1 tsp. smoked paprika
  • Kosher salt, to taste
  • Water

Method:

Whisk together all of the ingredients in a small bowl until smooth, adding cold water one tablespoon at a time until the sauce can easily be drizzled over the roasted cauliflower.

Categories
Happy Home Lifestyle

Swedish Death Cleaning Is The Decluttering Method You Didn’t Know You Needed

If there was ever a task that makes curling up in bed and throwing the comforter over your head sound like a good idea, Swedish death cleaning is right up there. What ever happened to hygge and lykke? Isn’t the new trend to adopt the comfiest Scandinavian habits so we can spend our days cuddling in front of a roaring fire in a pair of slippers?
Well, yes. Danish hygge and its Norwegian cousin lykke are all about comfort. And in its way, Swedish death cleaning, or dostadning as it’s known in Sweden, is too—comfort for you now as you declutter your home…and comfort your family after you’re gone.
The name Swedish death cleaning comes from The Gentle Art of Swedish Death Cleaning: How to Free Yourself and Your Family from a Lifetime of Clutter, a book released earlier this year. Author Margareta Magnusson is a Swedish artist and mother of five who describes herself as being somewhere between 80 and 100.
Magnusson may be a first-time author, but her book has created a firestorm. In fact, it’s already been dubbed the new KonMari.
KonMari, of course, refers to organizational consultant Marie Kondo’s “art of tidying up,” which has had us pawing through closets full of stuff over the last few years, determining what gives us joy and what should be hauled to the curb on trash day.
But where Kondo has always suggested focusing inward—literally choosing to keep only what gives us personal pleasure—Magnusson’s death cleaning approach is focused outward, on those who you stand to leave behind if (when?) you die.
As she explains in a video created with her daughters, the idea is to “get rid of the things you have collected and had in your home for a long time.”
“One day, when you’re not around anymore, your family would have to take care of all that stuff,” she says, “and I don’t think that’s fair, really.”
Morbid as it may seem to think about your eventual demise, the method has its merits, regardless of your age. Do you really want someone finding that old pair of undies with the elastic torn out that you just keep forgetting to toss? How about that photo of you from college that you’ve banned your roommates from posting on Facebook? (You know the one.)
“I think I’ve always death cleaned,” Magnusson admits in her video, “because I want to have it nice around me.”
Who can argue with that? Certainly not science. Studies have found that women who consider their homes cluttered and unfinished tend to have higher levels of cortisol, a stress hormone, than those who feel their home is restorative.
The impetus for the Swedish death cleaning trend may be somber, but it can help anyone let go of their packrat tendencies. Consider these tricks to make it work for you:

1. Use the Beanie Baby rule.

You remember those tiny stuffed animals that we held onto for years, convinced they were going to make us a ton of cash? We all know how that turned out. If you’re hanging onto things because they may be worth something later, do some research. If there’s evidence out there that you’re on the right path, keep it. If there’s not, it may be time to re-home.

2. Erase the embarrassment.

If you don’t want someone else to see it, why are you hanging onto it? If it’s truly pleasurable (you know what we mean), keep it. If it’s still with you just because you haven’t had time to kick it to the curb, it’s time to step up.

3. Will you use it?

This is a tough one, especially for those of us who try to be savvy spenders. That ribbon from that gift you got six years ago may come in handy one day! If you throw it out now, you’ll end up spending money to buy a new one! If you’re nodding along right now, you’re not alone, but you’re probably up to your ears in stuff. To make it easier to throw things out or donate them, give yourself a time limit, for example, “I haven’t used this in five years, I can throw it out.”

Categories
Nutrition x Advice

Beyond The Banana: 10 Potassium-Rich Foods To Nosh On Right Now

Most people understand the importance of eating a diet rich in vitamins and nutrients. But here’s a mineral you need to start paying extra attention to: potassium. The U.S. Department of Agriculture recommends that adult men and women consume 4,700 milligrams of potassium daily.
But less than 3 percent of adults in the United States consume the daily recommended intake of potassium, according to a 2017 report from the International Congress of Nutrition. In fact, the 2013-2014 What We Eat in America survey found that American women age 20 and older consume an average of just 2,312 milligrams every day. Yikes!
The good news is that potassium-rich foods aren’t hard to find. We don’t have to shop for unusual items at the grocery store or rely on potassium supplements to up our intake of this critical nutrient. Potassium-rich foods can be found in nearly every section of [linkbuilder id=”2857″ text=”the food pyramid”], and the bodies of healthy individuals typically do a good job of absorbing the nutrient from potassium-rich foods, says Amy Goodson, a registered dietitian in Dallas. Goodson works to help most of her clients (typically busy families and athletes) hit optimal potassium levels through food alone.
Here’s her expert advice on the importance of this mineral for your health, warning signs you might be deficient in potassium, whether you need to take potassium supplements, and the most potassium-rich foods you should eat. (Surprise: Bananas didn’t even make the top 10 list!)

Why You Need It

With so many differing opinions and recommendations on what factors into a healthy diet, it’s difficult to find a reason to prioritize one mineral over another. One source tells you to focus on calcium, another stresses iron, while a third harps on zinc. Why exactly do we need to pay attention to potassium?
“Potassium is necessary for the function of all living cells and is thus present in all plant and animal tissues,” says Goodson. “It’s the third most abundant mineral in the body and is important in maintaining fluid and electrolyte balance in the bodies of humans and animals.”
But our cells aren’t the only part of our bodies that demand potassium. Muscles—especially our heart—also depend on potassium to contract when we move and exercise.
“Potassium and sodium work together to regulate the water and acid–base balance in the blood and tissues. It also works by creating a sodium–potassium pump that helps generate muscle contractions, including regulating heartbeat,” says Goodson.
The relationship between potassium and sodium may offer other valuable health benefits as well. For example, while many public health initiatives have recommended reducing consumption of sodium to lower your risk of stroke, a report in the Journal of the American Heart Association said that increasing potassium intake may provide similar results.
As with many areas of scientific study, researchers are still looking for definitive answers. Another report noted that the effect of consuming potassium-rich foods may be mostly related to the effect it has on blood pressure: “the benefits of dietary potassium may be primarily through its effect on blood pressure. High dietary potassium is associated with a decrease in blood pressure, particularly in the context of a high-sodium diet.”
“Potassium causes a reaction in the blood vessels and has been shown to help lower blood pressure in some individuals,” Goodson explains.
And if you’ve been feeling down lately, start looking at your potassium and salt intake. Research from Australia’s Deakin University has found that a low-sodium diet with lots of potassium-rich foods might improve symptoms of depression and tension.
From your head to your heart, you’ll reap numerous health benefits by adding potassium-rich foods to your regular diet.

Signs Your Body’s Craving It

Signs of nutrient deficiency manifest in our bodies in many different ways. It might not always be obvious that you’re lacking something critical in your diet. How do you know when your body is craving potassium-rich foods?
It can actually bit a little tricky, says Goodson.
“There’s no one sign of potassium deficiency. Low potassium levels, known as hypokalemia, can cause weakness and muscle cramping. You might have nausea, vomiting, constipation, or an irregular heartbeat. However, those can also be symptoms of many other health issues,” she explains.
Eating lots of potassium-rich foods and tracking how much of the mineral you’re consuming will generally help you avoid a deficiency of this nutrient. However, people who exercise excessively, have an eating disorder, or take certain prescriptions (such as some blood pressure medications) may have trouble maintaining their potassium levels with food alone. They may need to enhance their diet with potassium supplements.
“These situations could cause you to lose more fluid than other individuals, and you might need to consume more potassium,” says Goodson.
If you haven’t been feeling well lately and think low potassium might be to blame, make an appointment with your doctor. He or she can check your levels with a simple blood test and offer guidance on the best solutions for your body.

Beyond the Banana

Looking to join the top 2 to 3 percent of the population that consumes enough potassium? Surprisingly, it’s not that difficult, and you can find everything you need at your local grocery store.
You can start with everyone’s favorite potassium-rich food, the banana, which has around 422 milligrams of potassium. But you’ll need to eat more than 10 bananas every day get the recommended 4,700 milligrams of potassium you need, which would drive anyone, well, bananas.
“So many people think that just one food provides the nutrient, but that’s just the result of marketing,” says Goodson.
Contrary to what many believe, bananas aren’t the best or only source of potassium. There are dozens of other foods that contain even more potassium than the peelable tropical fruit. The Office of Disease Prevention and Health Promotion has an entire list of potassium-rich foods , but here are some easy ones you can add to your diet right now:

potassium rich foods

White Beans

½ cup = 595 mg

As one of the least expensive sources of protein, beans are an essential food for anyone who wants to eat healthy on a budget. Pop white beans in a Tuscan-style soup, mash ‘em up into a dip, make a Southwestern-style chili, or sprinkle them in salads to get a punch of protein and potassium. Or get creative and whip up a batch of bean-based blondies with pumpkin and chocolate chips for the ultimate healthy treat. Savory or sweet, the choice is yours.

Carrot Juice

1 cup = 689 mg

Are you loyal to your morning cup of coffee? Consider swapping it out for some carrot juice, at least once in a while. Just a cup of this bright orange goodness contains about 20 percent of your daily potassium needs. It also contains 25 percent of the recommended daily intake of vitamin B6, which helps regulate the balance of potassium and sodium. Make it with an at-home juicer or pick up a bottle at your local health food store.

White Potato

1 medium = 941 mg

When you want something nutritious that doesn’t require a lot of preparation, what can be easier than baking a potato? White potatoes are one of the best potassium-rich foods you can find at the market. Load up a baked medium white potato with steamed broccoli, thinly sliced bell peppers, and some shredded cheese for a flavorful meal with lots of nutrients.

Sweet Potato

1 medium = 542 mg

While not quite as rich in potassium as their pale white cousins, sweet potatoes still contain a healthy dose of this essential mineral. However, the sweet spuds beat white potatoes when it comes to protein and vitamin A. You can enhance baked sweet potatoes’ natural flavor with a drizzle of honey and some cinnamon. Or go savory with finely chopped rosemary and a light drizzle of olive oil—let your palate drive your decision.

Tomato Paste

¼ cup = 669 mg

Don’t throw out the tiny bit of tomato paste that often remains after you make a recipe. Just a few tablespoons of tomato paste can help you meet your potassium needs in no time. And if you’re looking for more reasons to eat it, here are three: Tomato paste is rich in vitamins A and C along with fiber. You can cook up a hearty bean salad with tomato paste, smear it on English muffins to create a base for customizable mini pizzas, or use it as the starter for spaghetti and meatballs.

Edamame

½ cup = 485 mg

These green pods might just be mini health miracles. Not just rich in protein, this low-fat food also contains fiber, iron, and vitamin C—without a ton of calories. Steam up some edamame as a potassium-rich alternative to popcorn the next time you plan to binge-watch movies on the couch. Pro tip: Dust edamame with some chili, garlic powder, or Parmesan cheese to boost the flavor of this healthy snack.

Acorn Squash

½ cup = 448 mg

Whether you bake it, puree it into a soup, or roast it, this fall favorite will help you meet your potassium consumption needs. You might not realize it, but the skin is also edible, and it contains valuable antioxidants and fiber.

Plain Nonfat Yogurt

1 cup = 579 mg

How versatile is plain yogurt? On its own, it has about 13 percent of your potassium needs. But mix it up with some banana, strawberry, or dried apricots for breakfast and you can easily get a third of your potassium needs for the day. Talk about a breakfast of champions!

Wild Atlantic Salmon

3 oz = 534 mg

Potassium is just the beginning of what makes salmon a win for your diet. The fish also contains omega-3 fatty acids, which help lower blood pressure and improve heart health, according to the American Heart Association. If you don’t have access to fresh-caught salmon or time to cook, you can pick up a canned version for similar health benefits.

Lima Beans

½ cup = 478 mg

A Southern food staple, lima beans make for a tasty side dish that’s rich in both potassium and protein. You can keep them as a simple comfort food with a little bit of butter and cracked pepper, or go sophisticated and cook lemon-garlic lima beans for a plate bursting with flavor.

When to Consider Supplements

With so many people deficient in potassium, you might be wondering if it’s worth picking up a bottle of potassium supplements from the health food store. After all, isn’t it easier to pop a pill than seek out potassium-rich foods at every meal?
“I always recommend people get their nutrients from food,” says Goodson. “They’re better absorbed from food, and those foods also contain a lot of other vitamins and nutrients that will benefit the body.”
If you’re not able to get enough potassium from foods, a daily multivitamin (rather than a potassium supplement) might help you obtain the right amount for your health. However, some people with certain medical conditions may benefit from the use of supplements. Goodson says you should always check with your physician before adding potassium supplements to your diet. They can take a look at your medical records to determine if potassium supplements are right for you.

But how much is too much?

You already know that a lack of potassium could cause health issues. But what happens when you consume more than the recommended intake of potassium?
“Most people with normally functioning kidneys do not run the risk of too much potassium from eating a balanced diet,” says Goodson. “If you do have too much, your kidneys just excrete it out.”
But she notes that potassium supplements could create health issues for people with kidney disease or people taking certain medications. High potassium could create a condition called hyperkalemia, with symptoms that include chest pain, weakness, numbness, and trouble breathing.
“Always check with a doctor before using a supplement. You want to make sure it’s safe for your body and there’s no contraindications with other medications you’re taking,” says Goodson.
In short: Eat a variety of fruits, vegetables, beans, and dairy to meet the recommended nutritional goals for potassium intake, no more and no less. And don’t fall for the marketing myth that the banana is the best potassium-rich food at the grocery store.

Categories
Gym x Studio Sweat

How To Fight Back Against Germs At The Gym

Being able to hit the gym during the winter months can be a life saver. Exercise is a known mood booster, something so many of us need to combat the winter blues. Unfortunately, the gym is also a breeding ground for germs. On free weights alone, there are an estimated 362 times more germs present than on your average toilet seat according to a study conducted by FitRated.
This is especially alarming considering how rampant influenza has been this year. A heartbreaking 84 pediatric deaths have been reported nationwide since the start of flu season and over 20,000 positive cases of the illness have been reported to the Centers for Disease Control and Prevention by hospitals around the country.
During a flu outbreak, it is more important than ever to be mindful of your exposure to germs. So what’s a gal to do? Skip the gym altogether? Not so fast!
It goes without saying that a trip to the gym is beneficial to your overall health, but it’s about so much more than gains. Moderate exercise actually helps the immune system fight off the flu according to Harvard Health Publishing, so a trip to the gym is something your immune system could really use to your advantage. That doesn’t mean you should throw caution to the wind, however, so exert the extra effort to protect yourself from germs the next time you work out.

Hands off!

The flu is spread when we come in contact with the viruses that cause influenza, getting the germs on our hands, and then touch our hands to our mouths, noses, or eyes. This means that one of the most effective steps we can take to prevent the spread of illness is keeping these germs away from our faces.
Of course, no matter how hard you’re working to keep your hands away from your face, you still need to practice diligent hand washing. Make a point of washing your hands when you arrive at the gym and before you leave. This habit will help protect you and your fellow gym goers from the spread of the flu.

Take it easy.

It’s beneficial to the immune system to engage in moderate exercise, but there is a limit to its perks. People who engage in overly strenuous workouts actually experience a drop in the function of their immune systems according to one study published in the journal  Brain, Behavior, and Immunity.
As hard as this might be to hear, it’s a good idea to take it easy when you hit the gym during flu season. Don’t exhaust yourself. If you want to push yourself hard, consider an at-home workout instead.

Keep it clean.

Most gyms take extra precautions to keep germs under control by providing paper towels and cleaning solution for gym goers to use on equipment and free weights. When you head in for a workout, we suggest going the extra mile. Don’t just clean up the equipment after you’re through with your workout: Assume the person before you didn’t clean up after themselves and do a wipe-down before picking up the weights. And, if you’re planning on attending a yoga class during your visit, play it safe and bring your own mat considering your hands—and maybe even your face—will make contact with it during your yoga flow.
Of course, some gyms are simply cleaner than others. Before you make visits to the gym part of your routine, check out their cleaning practices. The big things you want to look for are the presence of a cleaning crew, at least twice a day, and a well-ventilated workout space. If you don’t see equipment-cleaning supplies in the gym, ask if you’re missing them or high-tail it out of there to find a healthier, more sanitary place to work out.

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Healthy Pregnancy Motherhood

Stretch Marks, Swelling, And Skin Woes: How To Protect Your Skin While Pregnant

Oh, that pregnancy glow! How we all long for it! Many of us do experience it (woohoo!) but for a lot of pregnant ladies, our skin turns out to be more itchy than glowy. Here are a few common problems—and how to deal with all of them.

Swollen Feet

Why does this happen? During pregnancy, the body retains more fluid and is also working hard to keep blood flowing to the heart. The other parts? Not so much, which means swollen feet and ankles—and shoes that don’t quite fit.
What’s a gal to do? We’ve all been there, when even our cankles have cankles. And we can’t even bend over to put lotion on them. Get off your feet! Even better: Lie down with your legs up the wall (only for a short time, though, as lying on your back for long periods during pregnancy is not advisable).
Need more help? Try compression socks. Exercise, especially in a pool, where you can “walk.” Wear loose clothing and shoes. Keep drinking water. Accept that this the unsexy side of pregnancy.
If your feet are itchy (especially toward the end of your pregnancy), enlist your partner to lotion you up. If you have a toddler, this can easily turn into a hilarious family activity.
Contact your doctor if…you get sudden and extreme swelling. It could indicate a blood clot or high blood pressure.

Itchy All Over

Why does this happen? An itchy torso and stomach is usually the result of the skin stretching.
What’s a gal to do? Slip into an oat bath. The floating sensation is nice and the oats are sure to soothe your skin. More of a shower gal? Lather on a body conditioner in the shower (Curél Hydra Therapy Wet Skin Moisturizer or Nivea’s in-shower body lotion are our top picks) and let that soak in.
Once you’re out of the shower, lather on the lotion. Or better yet, reach for a cream or butter as these products tend to be thicker and more moisturizing. If you’re after natural ingredients like shea butter, cocoa butter, and essential oils, Josie Maran’s Whipped Argan Oil Body Butter will cover all your bases thanks to its argan oil, shea butter, avocado oil, and white tea extract.
Contact your doctor if…nothing helps. It is very rare, but a late pregnancy liver and gallbladder disorder called obstetric cholestasis (OC) can increase your risk of delivering prematurely or even of having a stillbirth. Severe itching is one of OC’s primary symptoms.

Stretchy Belly

Why does this happen? So you got your first stretch mark. And you might be freaking out. But it’s normal! So, so, so many women get these—about 75 percent of us in fact! The cause is mostly genetic, but sometimes stretch marks can be tied to rapid weight gain or loss and younger women are actually more susceptible.
What’s a gal to do? It turns out that stretch-mark reducing creams and heavy-duty lotions may not do…anything (sorry!). What might work slightly better is almond oil, cocoa butter, and olive oil.
The best prevention—if we can even use that word, since stretch marks are mostly genetic—is exercise, a healthy, vitamin-rich diet, lots of water, and regular massages (yay!). Also, keep in mind that steady and incremental weight gain as opposed to rapid weight gain helps the skin stretch at a less traumatic pace.
Contact your doctor if…Well, you probably don’t need to. Unless you are absolutely determined to get rid of stretch marks (only after baby is born!), there’s really no reason to talk to your doctor about these. They usually fade over time as you return to your pre-pregnancy size.

Pigmentation Problems

Why does this happen? It’s hormonal! Your estrogen levels stimulate increased pigment production (this is also what accounts for a darker area around your nipples, and darker moles or freckles).
What’s a gal to do? Sunscreen, sunscreen, sunscreen, even if you don’t live in a warm climate. Every day, all over. Putting a little vitamin C on your skin topically can also help. (If you use a vitamin C product, definitely put on sunscreen as it can increase skin’s photosensitivity and likeliness to burn.)
That said, pigmentation issues usually resolve on their own few months after the baby arrives.
Contact your doctor if…a mole or other spot looks particularly dark. You should be keeping track of any and all skin issues throughout pregnancy and pregnant or not, visit your dermatologist regularly. It’s very rare, but a mole can change during pregnancy, indicating a serious problem like melanoma.

Red, Red Rashes

Why does this happen? There are various kinds of rashes that can appear during pregnancy, but the most common is PUPPP: pruritic urticarial papules and plaques of pregnancy. This is when tiny red bumps that first appear on the belly spread across the body. The patches of bumps can be super itchy. This usually happens later on in the pregnancy when the belly is stretched to its limit.
No one really knows what causes PUPPP, but it often appears during a first pregnancy or a pregnancy with multiples, when the skin is really stretching.
What’s a gal to do? Any severe itching can be soothed with topical medications—mostly steroids (like hydrocortisone cream) or antihistamines (like Benadryl). You can also apply lotion as long as it feels good and doesn’t further irritate the skin. Unfortunately, the only thing that really makes PUPPP go away is delivering your baby.
Contact your doctor if…you suspect that you have PUPPP as the condition cannot be self-diagnosed.

Acne Woes

Why does this happen? Most pregnancy acne is also hormonal! It’s also very common, especially if you were susceptible to acne before becoming pregnant, and it may be due to the body producing slightly more oil while gestating. (For some, this also results in the coveted “pregnancy glow.”)
What’s a gal to do? Don’t touch! We know it’s tempting to pick and squeeze, but this will only make things worse. Cleanse twice a day with mild cleanser and don’t forget to follow up with a moisturizer and sunscreen. If your hair is particularly oily and falls in your face, wash it daily and keep it away from your skin.
Contact your doctor before…you use any new skincare products. Many acne cleansers aren’t safe during pregnancy.
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