Month: May 2018

Categories
Fresh Fashion Lifestyle

What To Wear To An Interview: Advice From 3 Women Leaders

When you’re looking for a job, the only thing tougher than getting a call back is figuring out what to wear to an interview. First impressions are everything: People at the interview will notice your outfit before you can elaborate on the highlights of your résumé and what you can offer their company. Plus, wearing clothes that make you feel great will help you exude that cool, calm, collected attitude employers are looking for.
So how do you find that perfect job interview ensemble to impress the hiring manager, all while sharing your most authentic self? It can be tricky, and it requires the perfect balance of professional and expressive style, office-appropriate garments that aren’t too stiff (save your shoulder pads for an ’80s dance party, please!), and an overall look that fits the culture of the company where you’re applying.
For expert advice about what to wear to an interview, we went straight to the source: successful women who were once in your shoes—trying to land their next great opportunity—and who have since climbed to sky-high career heights.
Boss ladies Arianna Huffington (co-founder of The Huffington Post and chief executive of wellness company Thrive Global), Kelsey Haywood Lucas (content and marketing director at Girls’ Life, the renowned magazine for teen girls), and Nicolette Amarillas (founder of Expansive Voice’s Professional Women series, which offers career workshops to women) sat down with HealthyWay to share pointers on nailing your job interview and tips on picking just the right outfit for the big day.
Oh, and in case you needed permission to take a last-minute shopping trip, consider it granted.

First Things First: Making a Great Impression

While many of us can be preoccupied with what to wear to an interview, making a great impression is about so much more than finding a flattering blazer and the perfect pair of heels. The meeting with the hiring manager can be a daunting moment. Some advanced preparation will go a long way to helping you feel self-assured and show your excitement for the position during the job interview.
“Remember that much more important than how you dress in an interview is how you feel. Are you feeling calm, confident, and in control? It’s less about what someone’s wearing and more about how they present themselves,” says Huffington, who looks for candidates who are “confident and direct.”
“Those are vital elements of any thriving company culture,” she adds.
When there’s so much riding on a job interview, it can be a challenge to overcome the natural nervousness you feel leading up to the meeting. Practice and planning can make the hot seat feel a lot cooler, though. Rehearse your answers to common job interview questions, such as “Where do you see yourself in five years?”, with a friend—or even in the mirror.
Your answers shouldn’t sound canned, but you also shouldn’t struggle to come up with compelling responses. Read up on the company’s history and any recent news; that knowledge will show that you’re seriously interested in the business.
On the day of the job interview, try to be as calm and collected as possible—even if you’re buzzing with anticipation.
“Getting to an interview can be stressful due to an array of issues, like traffic, so it’s important to leave with plenty of time to arrive early and take 5 to 10 minutes to decompress, close your eyes, and become present. Simply inhaling through the nose for six seconds and exhaling through the mouth for six seconds for 10 to 15 times can drastically decrease any mental stress you may feel in your body,” advises Amarillas.
Your body language can play a big role in the impression you make during a job interview. Even if you’ve still got a few jitters, hide them behind a confident strut and perfect posture.
“The way you carry yourself expresses so much about you. Keep your eyes forward, shoulders back, and chest proud,” says Amarillas.
The conversation with the hiring manager during the job interview is the ultimate chance to share what you can bring to the role and how you can drive success at the company.
“Tell your interviewer why you’re qualified, why you’re a great fit, and how you’d benefit the company—then back it up. I meet a lot of candidates who talk about why they want to work for our company and what a great opportunity it would be for them. Remember that when a company hires you, they are investing time and money in you, so you need to explain the potential return on investment,” says Lucas.
But remember: The job interview is not one sided. It’s as much of an opportunity for the company to find the best candidate for the role as it is for you to determine if this is the right place to invest your talent and energy.
“The best candidates I’ve ever met with are the ones who turn an interview into a conversation. Be fully engaged in what your interviewer is saying. Ask smart, relevant questions to create a natural flow without interrupting or veering off topic,” Lucas adds.
Finally, express your gratitude to the interviewer for taking the time to learn about you and explain the details of the role. Then send a follow-up within 24 hours of the job interview to confirm your interest in the position. This step is even more important than figuring out what to wear to an interview.
“A prompt thank-you note is always important—and it can trump even the most amazing outfit,” says Lucas.

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Deciding What to Wear to an Interview

Now that you’ve got a game plan for the meeting, it’s time to start strategizing your job interview outfit. Your closet might be bursting with potential options. How do you know what to wear to an interview? Successful women tend to take one of two paths: creating a versatile, go-to outfit that works for any job interview or customizing clothing to complement the culture of the company.
Building one amazing interview outfit that you always come back to can help you feel confident as soon as you put it on and make it easy to get dressed up on short notice.
“Pick out a go-to outfit—your ‘power suit’—and then repeat it for all interviews. And then once you get the job, don’t be afraid of continuing to repeat it. Repeats are my top style tip—men do it all the time,” Huffington notes. “Feeling like they have to pick out new outfits constantly can take up a serious amount of time for women. So pick out an outfit you like and then don’t be afraid to repeat it, again and again,” she adds.
That being said, there are some benefits to putting together a job interview look that reflects the overall vibe of your potential employer. When you wear something that’s similar to (but slightly more formal than) what current employees throw on for work, it’s easier for the hiring manager to envision you joining the staff, and it shows that you understand the company culture.
“Looking relatable is important. A dressier company should be met with a dressier interview outfit. Be careful, though. A laid-back work environment still calls for an intentional outfit. A dress or pantsuit might not be necessary, but a pair of nice slacks and a blouse would be perfect,” says Amarillas.
If you’re not sure how people dress at the company, throw on your detective hat and start scrolling through social media.
“I thoroughly encourage Instagram stalking of both the company and its employees because you might get a glimpse into a day at the office, which can help you prepare both mentally and sartorially,” says Lucas. “Aim for something that feels on-brand with the business but a little bit elevated.”
When figuring out what to wear to an interview, comfort is key, whether you’re going with a standby outfit or coming up with an entirely new look. You should feel both physically comfortable in the garments (no shoes that pinch!) and with the style you’ve chosen.
“There was a time when I’d try to dress on the more corporate and professional end of the style spectrum—and then I ended up feeling like a caricature of myself,” Lucas recalls. Eventually I realized that if I just aimed to wear a very polished version of something I was comfortable in, I was so much more confident. If you get dressed and you could never, ever see yourself wearing this outfit again, change immediately.” 

What to Wear to an Interview: Law, Finance, and Corporate Exec Jobs

Legal, finance, and corporate executive positions require a very professional, conservative look, such as a tailored pantsuit, for job interviews. You’ll want to look extremely polished to help demonstrate that you’d thrive in a high-pressure environment.
This sharp black dress (made from eco-friendly fabrics) ($159) from Wallis Evera has that high-end look that works well for a corporate environment. Bonus: It has pockets! Looking for something with more of a sleeve? This classic navy wrap dress at People Tree ($119) is figure-flattering, work appropriate, and made with certified organic cotton.  
If dresses aren’t really your thing (and the company is on the more casual side of corporate), put together some separates that will help you look the part. This tube skirt ($55) from Everlane, a company that works with ethical factories, features stretchy fabric that still looks structured. And since you can never go wrong with a crisp white blouse, this silk button-down shirt, also from Everlane, is a natural choice for a top.
At the most conservative of firms though, women’s suiting is usually the only appropriate answer for what to wear to an interview. Fortunately, Theory’s got you covered. The brand’s tailored blazer ($395) and flare pants ($295) are part of their responsibly milled Good Wool collection and come in a bunch of flattering colors. Beneath the blazer, wear a basic silk cami, like this sophisticated, versatile option from Boden ($70).
If there’s ever a time for heels, it’s when you have a corporate job interview. You could splurge on these gray woven pumps ($660) from Stella McCartney, the high-fashion pioneer of cruelty-free garment-making. Or pick up these vegan leather heels from VEERAH ($278), a company that sources all of its materials in a responsible way. The removable ankle strap is better suited for a night out, so skip them for the interview—then go out to celebrate! Whichever pair you choose, go with a 3 inch or shorter heel to give you a corporate-approved power walk.

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What to Wear to an Interview: Health, Wellness, and Fitness Jobs

Companies in the health and wellness industry look for people who are relatable, optimistic, and compassionate. These roles tend to require a lot of face-to-face interaction with everyday folks who are relying on your expertise to help them look and feel their best. When thinking about what to wear to an interview in these fields, plan an outfit that’s comfortable, welcoming, and fresh—nothing aggressive, as that might scare off clients.
If you feel your best in a dress, this blue lace one ($59.99) from Mata Traders would be perfect for an interview at a company in the health care sector. It’s made in India at a fair-trade women’s co-op.
For a more casual look, try this floral blouse ($138) from Amour Vert, a brand that only uses non-toxic dyes to color its silks. Its cheerful, natural vibe befits the wellness field and would look gorgeous over Everlane’s Italian GoWeave Easy pant ($88). Everlane ensures that ethical and environmental standards are being upheld throughout its supply chain.
Flats are generally fine for interviews in these fields. Matt & Nat’s white ballerina flats ($90) are made from vegan materials and will give you a crisp, clean look. TOMS, the company that gives shoes to children in need, has taupe suede flats ($84.95) that would match either job interview outfit.

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What to Wear to an Interview: Tech and Start-Up Jobs

Tech and start-up workplaces are famous for their low-key, fun environments. Wondering what to wear to an interview at these laid-back companies? Show that you’d fit in at their organizations with a casual yet thoughtful interview outfit.
A pair of minimalist sneakers will do the trick for an interview at a truly casual start-up. Slip-on sneakers ($136) from Ahimsa, which manufactures its vegan leather shoes using ethical practices, have a sleek vibe. These sneakers ($95) from Allbirds are on-trend in the tech industry. (Your interviewer might even be wearing them herself!) The process to create the comfy kicks out of New Zealand sheep’s wool uses 60 percent less energy than typical synthetic sneakers.
You can’t go wrong with a pair of dark cropped pants, like these cigarette pants ($98) from Amour Vert. More comfortable in something form fitting? Try these gray cuffed pants ($115) from Wallis Evera; they’re made from high-quality, eco-friendly hemp and recycled poly.
A white shirt will give your overall interview outfit a modern feel. You could go with a relaxed V-neck tee ($68) from Amour Vert. The price might be a little steep for a T-shirt, but the company makes it worth the splurge. For every shirt sold, Amour Vert plants a tree. Alternatively, ADAY offers a sophisticated yet casual option with their Something Borrowed Shirt ($135).
Casual definitely beats formal in tech and start-up environments, but you still want to look smart for a job interview. This relaxed-fit blazer ($475) from Citizen’s Mark, a brand with a wool mill in Italy that’s dedicated to water conservation, will take your outfit to the next level. If you’re looking for a splash of color, try this ponte blazer ($150) from Boden, which has been a member of the Ethical Trading Initiative for 10 years and promotes sustainable practices.

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What to Wear to an Interview: Marketing, Publishing, Arts, Fashion, and Creative Jobs

Creative jobs—like those in marketing, publishing, fashion, and arts fields—allow you to be a little more experimental in what to wear to an interview. In fact, you should try to express your creative side in your interview outfit. A memorable look can help set you apart from the competition in these hot fields.
Prints are your friend in this situation. The Virginia dress ($218) from Reformation comes in a pretty floral pattern that will show your interviewer that you’re not afraid to go bold. Or, slip on this floral pleated midi skirt ($85) from & Other Stories, which will stand out against this silk tee ($155) from Cuyana.
Since you’re going fearless with printed clothing, play it a little safe with your shoes and look for a pair that’s structured and contemporary. The shoe selection at & Other Stories, which offers in-store recycling programs, has tons of options. We like these d’Orsay pointed ballerina flats ($85) or block heel suede sandals ($85).

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Finally, no matter what field or company you’re hoping to land a job with, definitely wear a smile to your interview. Being cheerful and friendly goes a long way in a successful career.

Categories
Mindful Parenting Motherhood

Simple Summer Fun Your Kids Will Love (And You Will Too)

Summer vacation: two words that tend to strike fear in the heart of any parent of school-age children. I mean, just how in the heck are you supposed to entertain your children for two whole months?
Believe it or not, keeping your kids’ schedule packed with summer fun can be done, and we’re here to show you how. Not all summertime activities can be Pinterest-worthy (and let’s be honest, who even has time for that?), but keeping it simple can be just as fun. Here are our simple summer fun ideas that will keep you and your kids entertained all summer long.

Summer Fun 101: The Essentials

Before you embark on any summer fun adventure, it pays to have a few essentials ready to go.

Summer Fun in the Water

Beat the heat with these water-based summer fun activities.
For babies, toddlers, and preschoolers: Never underestimate the power of a good old-fashioned backyard pool. There are a ton of affordable options that pack in the fun. Add in a few plastic balls, and you’ll have hours of fun on your hands for toddlers and preschoolers.
For older kids: Instead of water balloons, which leave plastic bits all over the yard, engage older kids in an epic sponge ball battle or channel your inner camp counselor and hold a water relay race.

Summer Fun for Bookworms

Summer break doesn’t have to mean a break from learning too. Keep your kids’ minds engaged with these educational activities.
For babies, toddlers, and preschoolers: Get a library card if you don’t already have one! They’re free, and most public libraries provide awesome programming for children, like weekly story time or craft hour. Plus, the library is quiet and air conditioned, so it’s a great way to wind down right before nap time.
For older kids: Read a chapter book or start a book series with your older kids. Take turns reading, and encourage kids to get creative with voices for characters or act out scenes. Little House on the Prairie and Harry Potter are great series that will keep your kids turning the pages all summer long.

Summer Fun for Little Picassos

Encourage your kids’ inner artist with these summer fun activities designed to spark creativity.
For babies, toddlers, and preschoolers: Painting with water! It’s the most brilliant parenting hack ever. All you need are a couple of paint brushes, a bucket of water, and a hard surface (like the driveway). Have your littles dip the paintbrush into the water and “paint” the driveway with it to create an artistic masterpiece. As the water dries, their art will disappear, leaving a fresh canvas to create something new!
For older kids: Origami, the art of paper folding, takes time and skill to perfect, and it’s the perfect summer art project for older kids. They can make cute paper pineapples, mermaids, or suncatchers to decorate for an end-of-summer party later. Or, if you want to add an educational component, teach your kids to make paper cranes while reading the chapter book Sadako and the Thousand Paper Cranes. It’s a tearjerker, but it’s a great way to introduce a difficult part of history to your kids in an engaging way.   

Summer Fun in the Great Outdoors

If you have a small yard (or no yard!) or you just need a change of scenery, there are a number of great options for keeping the littles engaged outdoors.
For infants: Grab a picnic blanket and head outdoors, where there is a whole new world of sights, sounds, and things to touch for little ones—and they’ll be mesmerized simply taking in the scenery. Because baby is still learning how to use all of his or her senses, even just being outside can be tiring, so odds are your baby will want a long nap afterward. Score!
For toddlers and preschoolers: Take your littles on a simple nature walk or mini scavenger hunt. They’ll love pointing out different things they find along the way, and it’s a great opportunity to start teaching kids to be environmentally conscious as they learn about different plants and wildlife.
For older kids: Go geocaching! Your kids will have so much fun that they won’t even realize they’re learning, too. Geocaching is a kind of modern-day treasure hunt where seekers use GPS to navigate their way to hidden surprises. To start geocaching, you can join a geocaching community through a website like Geocaching and choose a geocache to find. Make sure you bring something to leave behind for other geocachers!

Rainy Day Summer Fun

Don’t let rain get in the way of good summer fun! These indoor activities are sure to keep kids entertained, even on rainy days.
For toddlers and preschoolers: Keep boredom at bay with a messy, but fun, shaving cream activity. All you need is inexpensive foamy shaving cream, a large clear space (I use the kids’ play table), and clothes you don’t mind getting messy for the kids to wear while they play. Spray the shaving cream on the table, and let your kids go to town. Seriously. There’s something about putting their hands in a weird foamy texture that little kids absolutely love. The only downside to this activity is that it does mean more cleanup, so you might want to limit shaving cream time to the garage or another covered outdoor area on rainy days.
For older kids: When I was a kid, our television time during the summer was nonexistent. So on rainy days, it felt extra special when mom let us pick out our favorite movies to watch. Older kids will love having an impromptu movie day complete with snacks and cozy blankets. Let each kid pick out their favorite movie for a marathon, or decide on one movie to watch together. For an educational component, you could even watch the movie version of a book you may have been reading all summer.

Helping Others as a Summer Fun Activity

There are other ways of having summer fun besides just playing. Teach kids early on about the importance of helping others with these fulfilling activities.
For toddlers and preschoolers: Toddlers and preschoolers can learn to help others while they’re young. They can help sort items into boxes for donation or even help a sibling complete a chore. A great way of introducing  your littles to the idea of helping others is by reading a Berenstain Bears classic, The Berenstain Bears Lend a Helping Hand.
For older kids: Pick out a volunteer opportunity to participate in as a family once a month or even once a week. By volunteering together, you’ll help your kids make helping others a priority and make it something they’ll want to continue after summer has ended. Some good volunteer opportunities for older kids might include sorting items for donation at Goodwill, volunteering to walk dogs at the animal shelter, or helping an elderly neighbor with household chores.

Categories
Conscious Beauty Lifestyle

What Is Micellar Water And What Is It Good For?

Full disclosure: I actually had to ask my editor “what is micellar water?” when she asked me to write this piece. I’d never heard of it, but she assured me I’d love it.
And hey, I’m always down to try new beauty products (that’s what micellar water is, by the way). I headed over to Gypset and Pearl, a beauty boutique down the street from my house, where owner Brittany Cramer Manning helped me select a micellar water to try out.
I ended up purchasing Eau Thermale Avène Micellar Lotion Cleanser, an affordable French product that’s (thankfully) available in the U.S. I spoke to Manning and other skincare experts to answer all my burning questions about this cult fave product: What is micellar water? Does it really work? Which ones should I buy? and more.
Plus in the name of good journalism, I’ve been using it for the past two weeks so I can personally attest to how micellar water works—and why I think it should become part of your beauty routine ASAP.

So … what is micellar water, really?

The history of micellar water is actually kind of fascinating. Apparently French tap water is sort of le pits. French water, especially in Paris, is extremely hard, meaning it contains large deposits of minerals like magnesium that can wreak havoc on your skin and hair.
So the French figured out a skincare solution for hard water: micellar water.
What is micellar water’s secret?
“Micelles are tiny balls of cleansing oils suspended in water, and the formula is simple but sophisticated,” says Margot White, a health educator and owner of The Choosy Chick, an online boutique and educational source dedicated to non-toxic, green beauty products. “These micelles attract dirt and oil. You need to suspend the liquid on an absorbent material like cotton pads. The cotton pads saturated in micellar water absorb all the grime and makeup, leaving clean, hydrated skin behind.”
Unlike soap, micelles gently remove impurities from the skin without stripping away the natural oils your skin needs, as a toner might.
“Micellar water is gentle and hydrating,” says board-certified Yale-trained dermatologist Rhonda Q. Klein, MD. “It won’t remove heavy makeup (like waterproof mascara), but is great to remove basic makeup, cleanse, and freshen the face without drying, stinging, or leaving behind residue.”

Can I use micellar water every day?

Yes! You can! In fact, Klein says she uses micellar water at night to remove makeup and natural toxins that have accumulated during the day and in the morning to prepare her face for the day. So I did the same.
To get a truly unfiltered experience with the product, I’ve been using micellar water only, even giving up my beloved Pond’s moisturizer in the name of research.
Micellar water is gentle enough to use twice daily (or even more) if you need to wipe down your face after a sweat sesh or a day out in the elements.
In addition to finding out what micellar water is, I also needed to get the lowdown on the best way to use it. It turns out that using micellar water couldn’t be easier.
To use micellar water, simply soak a cotton pad with the water and gently rub your face. If the cotton pad becomes saturated with makeup or dirt, get a clean cotton pad, soak in micellar water, and start the process over. After cleansing with micellar water, your face should feel soft and hydrated.
And if you’re worried about how micellar water will react to your skin type, here’s some good news:
David Lortscher, MD, founder of bespoke skincare company Curology, tells HealthyWay: “Micellar cleansing water can work well for most skin types because it is usually free of harsh ingredients and astringents, meaning it is gentle enough for most skin types. However, there are specific micellar cleansing waters formulated specifically for each skin type, so it can still be a good idea to select the right formulation for your skin.”
So yeah, it’s basically the perfect skincare product.

Million Dollar Question: Does micellar water work?

Once my micellar water research journey was well underway and I had progressed from “what is micellar water?” to “how does micellar water work?” I had to find out if it works. And I read some interesting claims.
I have to admit I was skeptical when I read that micellar water could replace my facial wash, toner, and hydrating cream as an all-in-one cleanser, no rinsing required. Because while any old soap will do for my facial cleanser, I am straight up addicted to my Pond’s dry skin cream. Let’s just say I had some doubts.
So was I able to replace all of my facial cleansers and creams with micellar water?
Short answer: No. I used micellar water as my only facial cleanser and moisturizer for a couple of days, and by day three my eye was swollen shut as a result of clogged eyelid glands. Now, I’m not completely blaming the micellar water. After all, I didn’t clean my makeup brushes as often as I should have, so that could have resulted in an eye infection. But not rinsing my face for three days certainly didn’t help.
Still, I’m a micellar water convert. Now that I’m using it as the first step in my cleansing routine (rather than as the only step), my skin feels softer, my skin tone is more even (especially where I’m prone to dark circles under my eyes), and I haven’t even missed my beloved Pond’s this week!
The best part is that micellar water really does work for most skin types. I was nervous about giving up my face cream for this experiment because I have incredibly dry skin. But because micelles are tiny drops of oil, my face didn’t feel dry, even after rinsing away the micellar water. If you have oily skin, the micelles in micellar water will actually remove the “bad” oils that clog your pores and cause breakouts, leaving soft, clean skin behind.
Some people may be able to use micellar water as an all-in-one cleanser, and that’s fantastic. But most people will want to use micellar water as a great addition to a skincare routine, perhaps replacing a harsher toner. Micellar water is perfect for removing makeup and other gunk from your face, but it’s still a good idea to wash your face with your favorite cleanser afterward.

Doesn’t micellar water contain surfactants? I thought those were a skincare no-no.

One caveat (hey, nothing’s perfect!): Micellar water contains surfactants, or surface active ingredients, which may irritate sensitive skin.
One common surfactant found in micellar water and other cleansers is sodium lauryl sulfate (SLS). Although SLS has been linked to some scary-sounding research, there’s no definitive proof that SLS causes cancer or other diseases, and the Environmental Working Group lists SLS as a low-hazard chemical. Still, micellar water that contains surfactants could irritate sensitive skin. When purchasing micellar water, always read the label first to see if it’s an SLS-free product.
If you find your skin is red or irritated after using micellar water (SLS-free or not), be sure to use a second cleanser to rinse it off after use. If the problem persists, micellar water (and surfactants in general) may not be for you.

Should I splurge on micellar water?

There’s no need to spend mega bucks on micellar water.
Here’s a rundown of the top micellar waters that dermatologists recommend. They’re all priced right around $20, so you can get that chic French girl glow for trés cheap.

INIKA Organic Micellar Cleansing Rosewater ($22)

“Many of the mainstream micellar products contain additives like ‘fragrance,’  so we recommend using an organic option,” says White. One micellar water she recommends is INIKA’s Organic Micellar Cleansing Rosewater. It’s certified organic, cruelty-free, vegan, and halal, so it’s a product that fits almost any lifestyle. Plus, just as White said, it doesn’t contain chemical fragrance, so if you smell anything, it’ll just be a delicate floral hint of rosehip.

Bioderma Sensibio H2O Micellar Water ($11)

“Bioderma has long been the micellar water gold standard,” says Klein. What’s nice about Bioderma products is that you can shop for a micellar water based on your skin’s specific needs. So if your skin is ultra dry like mine, Bioderma’s hydrating micellar water contains ingredients designed to combat the effects of dry skin. If you have different skin issues, like acne or sun damage, they’ve got a micellar water for that too.

Garnier SkinActive Micellar Cleansing Water ($7)

“I recommend Garnier SkinActive Micellar Cleansing Water because it is a generally affordable brand while also still being an effective product. Furthermore, Garnier carries micellar cleansing water for most all skin types,” says Lortscher. Garnier’s mattifying micellar water is ideal if your skin tends to be oily. And if you’re addicted to your waterproof liner and mascara, Garnier has a micellar water specially formulated to remove stubborn makeup. They even come in cute travel sizes, perfect for when you’re on the go.

Simple Micellar Cleansing Water ($6)

There’s a reason Simple’s Micellar Cleansing Water has legions of fans. It’s inexpensive, it’s SLS-free, and it’s won a ton of skincare awards, including a 2016 Allure Magazine Best in Beauty award. Simple’s micellar water is designed to leave sensitive skin clean and hydrated, and it’s perfect for all skin types.

Can I make my own micellar water?

Ready to play scientist? With just a few supplies, you actually can make your own micellar water at home. Rebekah Epling, an herbalist who creates her own botanical products, shares her favorite micellar water recipe.
“The key to craft homemade micellar water is using a good quality water, an alcohol-free astringent, a humectant, and an oil,” says Epling. “The good thing about this homemade micellar water is that there is room to make it your own and tailor it to your own skin needs.”
When shopping for a water to use, Epling says that she prefers hydrosols, which are the byproduct of stream distilling plant matter for essential oils, but if you don’t like floral scents that come from products like rose water, you can use plain distilled water as well.
In this recipe, witch hazel is the astringent ingredient. The witch hazel that is sold in most grocery stores and pharmacies can contain up to 50 percent alcohol. If you have sensitive skin, you’ll want to purchase witch hazel that doesn’t contain any alcohol, like this one from the Homestead Company. If you do purchase an alcohol-free witch hazel, it won’t be as shelf stable, says Epling, so you’ll need to store it in the fridge.
To make your own micellar water, simply combine the following ingredients and gently shake in container to mix:

For a one-ounce bottle:

“You can also mix this up fairly quickly, so small batches are easy to make, especially if you’re concerned about shelf-life. …Drops or emptied pills of vitamin E also prolong the freshness of your product. You can even make a large batch, freeze it in ice cube trays, and thaw as needed, says Epling.
And there you have it, folks: If you’ve been wondering “What is micellar water?”, the answer is that it’s the beauty product you didn’t know you needed in your life.

Categories
Collective Guides The Goods

Refreshed + Ready

Get ready to crush your goals! This 30-day guide will help you focus on what you want to achieve, so you can take the next step in your wellness journey.

Categories
Favorite Finds Sweat

A Full Guide To The Best Women's Running Shoes

Looking for the best running shoes you can find?
First, of all, we’ve got some bad news: There’s no such thing as the “best” running shoes for every type of runner. That’s partly because there are so many runners. In the United States alone, about 64 million people went for a jog or run in 2016.
It’s also because every runner has different habits. If you run 200 miles on trails every month, you’ll need very different shoes from those of your friend who runs 50 miles per month on roads.
In general, if you’re ready to buy a new pair of running shoes, you’ve resigned yourself to making a major purchase: The best running shoes can cost upwards of $150. But if you get hundreds of miles of injury-free exercise, it’s money well spent.
We spoke with physicians and running shoe designers to determine what makes a great running shoe—and what “features” are essentially marketing mumbo-jumbo. Here’s what you need to know.

What Science Says About Choosing the Best Running Shoes

This might sound somewhat counterintuitive, but before you choose running shoes, you need to go running.
“Probably one of the most important things for beginners is to go to a good shoe store and have them take a look at you,” says Clifford L. Jeng, MD, medical director of the Institute for Foot and Ankle Reconstruction at Mercy Medical Center in Baltimore.

“Running stores have people who are professional, high-level runners. They’ll have a treadmill equipped with a video camera, and they’ll be able to watch to see whether you’re a pronator or a supinator or whether you have a high or low arch. They’ll look at your body habits, see if you’re heavy or light… Not only will they match you with the right shoe, they’ll probably also give you some tips on how to start your training.”

We realize that some of this language won’t be familiar to everyone—and while we’re really trying to avoid turning this into a vocabulary lesson, these are crucial terms to understand when you’re shopping. Pronation refers to the foot’s tendency to roll inward during natural movement. As your foot contacts the ground, that inward roll helps to distribute the impact from the strike across your foot.
If you pronate too much—if you’re landing on the outside of your foot and rolling excessively—your form might eventually lead to an injury. On the other hand, if you underpronate (or supinate), you might need additional cushioning.
If you’re just getting into running, just be aware that pronation is fairly important, and it’s best to have a professional evaluate your form before plunking down $150 for a random pair of running shoes. Jeng tells HealthyWay that athletic injuries can occur fairly frequently when runners don’t get enough support, and he recommends taking pronation into consideration when shopping.
For heavier runners, he also warns against “bare” or “minimalist” shoes: “A lot of people now like the neutral shoes, or the minimalist shoes, and those have very little cushioning in them, but they look nice and sleek and slim,” Jeng says. “If you’re a heavier person or an overpronator and you continue to plow through those shoes even though they’re hurting [you], you’ll probably injure yourself. So the other key about shopping is not to pick shoes because they’re pretty—pick the shoes that feel the best.”
The science, by the way, tends to back that up; there’s not currently enough evidence to show that minimalist running shoes offer any substantial benefits over traditional running shoes.
Before you start shopping, you’ll also need to consider where you run. Trail shoes typically have mesh uppers and extra treads to give you a better experience on rough terrain. Road shoes, on the other hand, are better for addressing the challenges of asphalt and pavement. Track shoes and “performance” shoes are fairly light, so they’re great for races, but they’re not built for heavy distance.

Understanding the Anatomy of Women’s Running Shoes

Before we look at some of the best running shoes for 2018, it’s important to understand how the different parts of a shoe affect how you run.

The Upper

This is (shockingly) the upper part of the shoe, which covers the top and sides of your foot. For high-quality athletic shoes, the upper’s job is to stay out of the way and let your foot breathe.
Look for mesh materials that don’t squeeze too hard when you’re all laced up. By the way, make sure you’re lacing correctly; there are a number of different ways to lace your shoe, and if you’re having trouble getting the right fit, it might be as simple as switching up your lacing style.

The Outsole

The outsole is the bottom of the shoe. Runners often decide to buy new shoes when their outsoles start to show their age, as the rubber “nubs” on the bottom can break off or wear down over time.

The Midsole

For a runner, this is arguably the most important part of the shoe. The midsole is the cushioning between the upper and the outsole. The midsole protects your foot from shocks and can influence your stability, so it’s where running shoe companies spend most of their research dollars.

The Insole

This is the removable cushion on the inside of the shoe. You can buy third-party insole replacements and if you want a really comfortable shoe, you probably should.
“Most major shoe companies spend millions of dollars on research on their midsole and their outer sole,” says Jeng. “But you look at most people’s insoles—the little liner that you can pull up out of the shoe—they’re worthless. They’re horrible.”

“Often, it’s a good idea to get higher quality insoles. An example of that is Superfeet, which I think are very good. They conform to the foot better [than manufacturer insoles] and have a little bit of an arch support in there.”

Recommended Women’s Running Shoes for 2018

To reiterate, the best way to choose a running shoe is to go to a store and speak with someone who knows their stuff. Try to find someone who runs frequently, and be wary if they only recommend shoes from a single brand.

Try on a variety of shoes to find a comfortable fit. Visit the store later in the day, when your foot is at its widest (yes, your foot expands slightly throughout the day). Don’t assume that you know your shoe size; get measured.
“When you get the shoe on, you should have about a thumbs breadth between the tip of the shoe and your big toe,” Jeng says. “That will allow you to kind of move around a little bit when you’re running, so you’re not stubbing your toe into the front of the shoe.”
As we mentioned earlier, there’s not one best running shoe out there, but we do have a few recommendations to help you get started.

Best Women’s Trail Running Shoe: Brooks Caldera 2

The Caldera 2 features a synthetic Ariaprene mesh upper, a midsole with stacked layers made from a proprietary EVA material, and colorful styling. If you’re looking for a protective trail-running shoe that isn’t excessively heavy, the Caldera 2 is a great place to start.
“One thing we recommend with all trail shoes is that they provide protection no matter what terrain you’re running on—including rocks, roots, and water,” a representative of Brooks tells HealthyWay. “Our Caldera 2 trail shoe uses moisture-wicking meshes to dry more quickly and allow the runner to get back on the trails. Runners should also look for a rubber outsole with high-surface-area lugs to optimize uphill and downhill traction on wet surfaces and tricky terrain.”

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Best Women’s Running Shoe for Average Runners: Mizuno Wave Sky ($150)

The Mizuno Wave Sky provides plenty of cushioning and firm arch support, which makes it an ideal shoe for mild overpronators (if you land toward the outside of your sole, but not all the way, this is where you’d want to start). While it’s relatively heavy at 9 ounces, it’s comfortable where it counts. A segmented bottom allows the shoe to conform to your running style, since each “pod” of the padding can react to shocks independently.
The major downside is the narrow toe, which might constrict some runners. It’s also an expensive shoe, but if you’re looking for decent stability shoes to help you avoid arch and knee injuries, the Mizuno Wave Sky offers a good starting point.

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Best Women’s Stability Running Shoe: New Balance 860 v8 ($125)

New Balance shoes tend to have great cushioning, and the 860 series includes some great road shoes for severe overpronators—if you land on the outside of your foot and roll in, the shoe provides stability that fights back against that effect. The New Balance 860 v8 is designed as a stability shoe, and it’s fairly bulky at 9.8 ounces. Added cushioning in the heel complements a sturdy midsole to keep your foot firmly locked in during longer runs.

Be prepared to break this shoe in; you’ll need to take it for a few runs or short walks before tackling serious distance.

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Best Women’s Light Running Shoe: ASICS Gel Quantum 360

The ASICS Gel series is remarkably popular, and the Quantum 360 is one of the line’s better shoes for neutral or underpronators (in other words, if your foot doesn’t roll too much when you run and if you tend to land on the inside of your sole, this is the place to start). A midsole platform works to correct against supination, while extensive padding throughout the midsole makes it a comfortable shoe for daily runs.
The big disadvantage is the weight. The Gel Quantum 360 comes in at a hefty 9.9 ounces. Still, it’s a well-designed shoe that offers plenty of stability for road runners.

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When should you replace your running shoes?

Hopefully, you’re now ready to hit your local running store and evaluate a few pairs of shoes. With some luck, you’ll walk out with a great pair.
Depending on your exercise habits, you’ll get months of service from your purchase. But nothing lasts forever.
“Most running shoes last about 400–500 miles before the foam [in the] midsole starts to collapse and doesn’t give you as much protection,” Jeng says. “You should track how many miles you’re doing in order to decide when you should replace your shoes.”

We reached out to several running shoe manufacturers who provided similar suggestions.
“We recommend runners replace their running shoes every 300–400 miles,” a Brooks Running representative tells HealthyWay.

Jim Monahan, president of running shoe company 361˚ USA, says that there’s no perfect mileage.
“This topic is very subjective because the answer lies with the runner themselves,” Monahan says. “If a shoe feels ‘dead’ or no longer comfortable, then it is time for a new pair of shoes. Some like to assign a length of time or a certain number of miles, but so much depends on each runner’s program: number of miles per week, body mass, surfaces run on, etc.”
If you’re not great about tracking your mileage, you can always examine your shoes.
“A good rule of thumb: If you look at the side of your running shoe and you see wrinkles in the midsole foam, you’re probably getting close to a change,” Jeng says.

Likewise, you should consider switching shoes if you feel like they’re pinching your feet or if you’re experiencing any recurring pain.

“Unusual aches and pains which can’t be attributed to a change in your training are a sign you may need to look for a new shoe,” a Brooks Running rep explains. “The key aches and pains to look out for are knee pain as well as shin splints. However, the goal is always to replace your shoes before you start feeling aches and pains.”

A final word of advice: Never assume that you know your running shoe size; it changes regularly.
“Our feet sag a little bit as we get older,” Jeng says. “I was about a 9½ all of my life, but when I turned about 40, I became a size 10. You should always have your foot sized on that little machine to decide what size you’re going to wear.”

Categories
Nosh Nutrition x Advice

Is Sushi As Healthy As It Seems? (Plus, How To Make A Super Nutritious Sushi Bowl At Home)

Raw fish, seaweed, rice, and plenty of sliced veggies; what could possibly be wrong with this scenario? After all, sushi is a nutritious and low-calorie takeout option, isn’t it? The answer to that question is more complicated than you might think, but it’s an important discussion to have, especially if you eat sushi multiple times a week.
Let’s start with the bad news first: Unhealthy sushi does exist (and it’s not always obvious). The good news is that there’s plenty of healthy and delicious sushi to be had once you know what to look for next time you place an order.

What makes sushi unhealthy?

Cristel Moubarak, registered dietitian and founder of nutrition consultation company nutriFoodie, says that when it comes to sushi, there are two concerning factors: sugar and salt. “The rice is glutinous and breaks down really quickly in our stomach. Also, the sauces used may be heavy on the sugar and mayo,” she says.
These ingredients have a moderate to high glycemic index, which means they can potentially cause your blood sugar to spike (leading to an eventual inevitable energy crash). Sushi gets its salty side from sauces, soy sauce, and miso, so Moubarak suggests asking for less sauce or for sauce on the side with your order. Fried items such as tempura or deep-fried sushi rolls are high in fat and low on nutritional value, but if you can’t resist these crispy selections, Moubarak recommends ordering to share with the table.

Life Hacks for Ordering and Enjoying Healthy Sushi and Sashimi

Moubarak’s first suggestion for making sushi as nutritious as it can be is to always add vegetables to your meal. Whether that means a side salad at a sushi restaurant or some colorful crudités to pair with your takeout, a side serving of veggies will offer plenty of fiber and vitamins. It will also fill you up so you don’t overindulge.
Moubarak recommends that sashimi fans order their favorite roll and get sashimi as a complement to the meal. This easy guideline allows you to indulge while still reaping the nutritional benefits of raw fish.
Her final tip is to hydrate and pace yourself. Drink plenty of water and warm tea as you eat; this makes it easier to listen to your body’s hunger cues and prevent overeating.

What’s the deal with sashimi?

Sashimi (small pieces or slivers of raw fish) is an important part of the sushi experience. Rich in omega-3 fatty acids, vitamin B, and selenium (as well as being a good lean source of protein), sashimi is generally a good option on its own or as a complement to a more calorie-dense sushi roll. For example, a 3-ounce serving of salmon sashimi has only 121 calories, an impressive 16.9 grams of protein, and 45 percent of the recommended daily intake of vitamin B12.

The Raw Facts About Sashimi

The issue with sushi and sashimi is not necessarily the fact that it’s raw, especially since all parasitic fish (such as salmon, tuna, or monk fish) is flash frozen at –31° F or below and then stored at that temperature for 15 hours to kill any existing parasites (such as tapeworms or anisakiasis).
The concerns surrounding the consumption of sashimi and sushi stem from methylmercury contamination and the fact that some of the fish most commonly used as sashimi and in sushi contain high levels of methylmercury. Methylmercury contamination begins in sea plants and small fish and is passed on through larger and larger fish so that predatory fish ultimately contain the most methylmercury.
Whenever possible, avoid swordfish, mackerel, and tuna (ahi, yellowfin, Atlantic bluefin, and Atlantic bigeye tuna contain the highest methylmercury levels). Look for seafood with lower methylmercury levels, such as crab, shrimp, salmon, tilapia, canned water-packed tuna, cod, and catfish. Pregnant and breastfeeding women are most at risk because fetal and newborn exposure to methylmercury has been linked to issues with fine motor coordination, speech, and sleep.
Although current U.S Food and Drug Administration recommendations suggest women who are pregnant or breastfeeding stick to two to three 4-ounce servings of fish per week, they do advise against consuming raw sushi or sashimi-grade fish.

The Healthy Side of Sushi

Despite the potential pitfalls of eating unhealthy sushi, there are plenty of research-backed reasons to enjoy healthy, lower-calorie sushi on the regular. Maki sushi and sashimi contain plenty of omega-3 fatty acids, an important nutrient that has been extensively studied for its effects on cardiovascular disease, cancer prevention, Alzheimer’s disease, and many other health issues.
Nori, the dark green sheet of seaweed encasing (or encased in, depending on the roll) the rice, fish, and other ingredients, has been linked to improved gut health, decreased inflammation, and high amounts of calcium, fiber, and other nutrients.
Choose brown rice over white sushi rice whenever possible, as its high fiber content will help you stay full longer. Load up on as many vegetables as you can, whether that’s cucumber, avocado, edamame, or sweet potato. And when it comes to cooked vegetables, skip the tempura and choose anything that’s been grilled or steamed for all the crunch without the added calories.
In terms of calories in sushi and calories in sashimi, the number of calories entirely depends on what’s being served with the fish. For comparison, the average shrimp tempura roll comes in at 508 calories, a spicy tuna roll at 290 calories, and a cucumber roll at only 136 calories. An ounce of sashimi contains anywhere from 22 calories (for red snapper sashimi) to 67 calories (for eel sashimi).

Making Healthy Sushi at Home

Although it’s entirely possible to create healthy sushi at home, the reality is it’s a fairly time-consuming activity (although perfectly ideal for a lazy afternoon weekend). Instead of creating a sushi roll at home, try assembling all your favorite healthy sushi ingredients in a single delicious (and portable) brown rice bowl.

Super Healthy and Simple Sushi Bowl

Feel free to improvise with this easy sushi bowl; any and all healthy sushi ingredients will work well in this recipe. This sushi bowl is perfect for office lunches or easy weeknight dinners, just keep the ingredients separate until you’re ready to eat.

Yields:

  • 1 sushi bowl

Ingredients:

  • ½ cup cooked brown rice
  • 1 tsp. rice vinegar
  • 1 small sweet potato, steamed and diced
  • 1 cup baby spinach
  • ¼ cup sliced cucumbers, seeds and peel removed
  • ¼ avocado, cut into thin strips
  • 3 oz water-packed albacore tuna
  • 1 sheet of nori, sliced into thin strips (use scissors for ultimate ease)
  • Pinch of wasabi
  • 1 Tbsp. pickled ginger
  • 1 Tbsp. sesame seeds, toasted*

*Add the sesame seeds to a dry cast iron or stainless steel skillet and heat over medium heat, stirring frequently until the sesame seeds begin to darken and become aromatic. Transfer to a glass jar or container; store away from direct light and heat until ready for use.

For the dressing:

  • 1 Tbsp. rice vinegar
  • 1 Tbsp. toasted sesame oil
  • 1 Tbsp. low-sodium soy sauce
  • 1 tsp. freshly grated ginger
  • Pinch of sugar

Special equipment:

  • Chef’s knife
  • Cutting board
  • Measuring spoons and cups
  • Scissors
  • Can opener
  • Whisk
  • Small bowl for salad dressing
  • Shallow bowl for serving

Method:

  1. In a shallow bowl, toss the cooked brown rice with the rice vinegar to coat.
  2. Layer the sweet potato, baby spinach, cucumber, avocado, and water-packed tuna over the brown rice.
  3. Whisk together all the salad dressing ingredients and drizzle over the brown rice, veggie, and tuna mixture.
  4. Finish the sushi bowl by arranging the sliced nori, wasabi, and pickled ginger on top. Sprinkle with the toasted sesame seeds, and enjoy immediately.
Categories
Mom x Body Motherhood

Exercise For Kids Even Moms Will Love

When our kids are small, exercising with them is a no-brainer. Babies can be popped into the stroller while you walk or run, and all toddlers seem to do is exercise! When they’re not walking, they’re running. When they’re not jumping, they’re climbing! But exercise for kids is harder to come by as they grow past the toddler years, which is where we come in.
By the time they’re in school, the average American child spends almost half of their day sitting down. Recess has been chopped in school districts across the country, and some schools are even doing away with it entirely.
An increase in obesity among children over the past few decades has pediatricians urging families to prioritize proper nutrition and exercise for kids.
The good news? You don’t have to be a certified physical education teacher or pony up for expensive classes to provide exercise for kids when they need to get all that energy out. With just a little planning, you can get your kids up off the couch and moving like they mean it.

Why is exercise for kids important?

You likely know how important exercise is for your health, but exercise is just as important for kids, if not more.
“Children 2 to 6 years old should spend at least two hours every day participating in free play,” says Daniel Ganjian, MD, a certified public trainer and pediatric obesity specialist at Providence Saint John’s Health Center in Santa Monica, California. Free play exercise for kids, rather than going to the gym or using a treadmill, includes running around in the park, swimming, team sports, etc.
“More exercise, especially free play, helps promote better health, burn calories, improve concentration, and many other benefits,” Ganjian says.
The American Academy of Pediatrics recommends at least one hour of “moderate to vigorous” physical activity for kids 6 and older to help build healthy bones and lean muscles, develop their motor skills, and build strength and endurance.
It can even make them smarter. Sound too good to be true? A study from Georgia Health Sciences University found a correlation between higher IQs and math scores and exercise for children. Researchers in the study selected 171 largely sedentary kids between ages 7 and 11 who were then divided into three groups; one had 20 minutes of exercise a day, another 40 minutes each day, and a third had none at all. Kids’ IQ scores and math abilities were recorded along the way. The groups that exercised saw IQ boosts and better math scores, and these results were more pronounced in the group that exercised the most.
Meanwhile, researchers in the Netherlands have found that exercise while learning can also boost children’s academic achievement. Scientists split second- and third-graders into two groups. One group had traditional lessons while the other had physical activities that coincided with their math and spelling lessons. Any guesses which group had higher scores when the research came to an end two years later? Yup, the kids who exercised.
Of course, planning exercise for kids can simply be a stop-gap measure to save your sanity when they’re bouncing off the walls. There’s no shame in that! After all, there’s nothing like sinking into the couch at 8 p.m. and basking in the quiet because the exhausted kids passed out early.
But exercise isn’t simply good for kids (and you) in the short term. It can help children create lifelong healthy habits.
“The earlier you start, the more likely your children are to continue exercising because they are learning healthy habits,” Ganjian says. “Furthermore, it is a great way for the family to interact and bond.”
So how do you set up exercise for kids that creates those interactions and bonding moments?

How to Make Exercise for Kids Fun

There’s a difference between how most kids approach exercise and how most adults approach the task, says Shannon Philpott-Sanders, author of Screen-Free Fun: 400 Activities for the Whole Family.
“For example, as adults, we focus on long-term goals when it comes to exercise,” she says. “Our end goal with exercise is to improve our health, lose weight, or even clear our minds.”
With kids, on the other hand, doctors like Ganjian say it’s important not to talk about weight (even if it’s a concern), as it can create a slippery slope that sends kids spiraling into an eating disorder.
What’s more, kids need motivation that’s more short-term than long-term. The younger they are, the more they want to know what’s happening in the next few minutes rather than in the next three months.
“In addition, the more you can turn exercise into a game, the more willing and eager kids are to get moving,” Philpott-Sanders says. “They may not even see the activity as a form of exercise; instead, they view it as a way to ‘play’ with others.”
As with any workout, safety is important when you’re planning exercise for kids.
“Areas should be well cushioned and away from sharp objects since toddlers may fall,” says Joseph Geskey, MD, a pediatrician and the vice president of medical affairs at OhioHealth Doctors Hospital. “As children age, follow the instructions of manufacturers’ recommendations around playground equipment, and ensure that once children are riding bikes, they should be wearing helmets, etc. By parents modeling this behavior—particularly around wearing helmets while biking—this becomes an ingrained habit that children naturally do.”

Exercise for Kids That Moms Love Too

You know your child best, so you’ll know what kinds of exercises they’re most likely to enjoy, but here are some ideas that might get them (and you) up and moving:

Animal antics

Can you walk like a penguin? Hop like a frog? Geskey says that challenging your kids to imitate animal movements can be great exercise. “Essentially, anything that gets children moving and is fun sets the appropriate example.”

Jumping rope

Remember playing double Dutch on the playground? This is one exercise for kids that is just as fun today as it was when you did it. Grab a jump rope and show off your best moves. “This is an exceptional way to get the heart rate up and use just about every muscle in the body,” Philpott-Sanders says.
To encourage them to keep at it longer, try challenging the kids to a contest. Have two kids sit on the ground with the rope stretched between them, and have them move the rope like a snake while a third child jumps back and forth, trying not to “step on the snake.” Older kids can can incorporate other challenges such as trying to answer math questions while jumping rope.

Dance party

No matter the weather, dancing is the perfect exercise for kids. Even when it’s raining, you can set things up in your living room to get their blood pumping and work their whole bodies. Tanya Cohen, owner of the Janice Center, an arts learning facility in upstate New York, says she starts small with kids, teaching them “moves” or “combos.” From there she starts to build a routine that her dancers can accomplish by putting together the pieces. “I also think it’s important to play dance games to reaffirm what I’ve taught,” she says. Focusing on the fun keeps her young dancers engaged.

Tag

It’s a simple game, but don’t let the fact that it’s common fool you into thinking it’s not a good exercise for kids. Although running around a track might be deemed “boring” by kids, Philpott-Sanders says tag gives them the same running workout with a twist that’s more kid-friendly. To vary the exercise, try different versions such as playing Red Rover or flashlight tag.

Yoga

Yoga has been skyrocketing in popularity among kids with 1.7 million children in the United States downward dogging and trying out their tree poses. The health benefits for adults are hard to beat, but it turns out yoga brings a lot to the table for kids too. Researchers have found it may help reduce anxiety in adolescents, improve classroom behavior, and even improve aerobic capacity. If you’re not a yoga pro yourself, don’t worry: yoga for kids can be very simple. Grab them a cute mat, and if you need more assistance, check out Cosmic Kids Yoga videos on YouTube!
If you’re still stumped on how to plan exercise for kids that they’ll love, check with your local community center or even your school district. Team sports, dance classes, and even swimming lessons can help get them used to moving their bodies and learning to love the way it feels to exercise.

Categories
Healthy Relationships Wellbeing

Crossed Wires: Communication In Relationships In 2018

I grew up watching Oprah and Sex and the City, so I’ve always heard that communication is one of the most important aspects of any relationship, especially romantic relationships. Time and time again, experts have found that it’s essential to devote time and energy to communicating with your partner.
Of course, communication in relationships has changed over the last few decades, thanks to the popularity of the internet, the ubiquity of iPhones, and even the ever-present dating apps. (Hi, Tinder!) All of this can be either good or bad depending on how you approach it.
First, let’s think about what “communication issues” really are. We often view troubles in our relationship as a lack of communication, but that’s not entirely true, says Racine Henry, PhD, a licensed family and marriage therapist at Sankofa Therapy.
Henry points out that the problem is seldom a lack of communication; instead, in most relationships, we’re communicating about the wrong things. “It’s impossible to not communicate, [but] often, couples don’t realize that … they aren’t having the right conversations,” Henry says.
“When couples talk without communicating, they are just trading insults or attempting to convince the other partner of their own feelings. There’s no understanding, no attempt to hear each other out, and/or honest feelings aren’t being expressed,” she explains. In other words, it’s not just about talking: It’s about expressing the right things and actually listening to what your partner’s expressing.
Unfortunately, if you don’t approach it thoughtfully, these common communication errors can be exacerbated the constant methods of “communication.” 
One thing’s for sure: The old rules have changed. We need to approach communication in relationships in a way that considers the impact of technology.

How Technology Often Clashes With Communication in Relationships

Technology can be super helpful when it comes to staying in contact with friends and family, and it can be great if you have a long-distance relationship. But there is, of course, a time and a place for everything.
Henry points out that social media might exacerbate the existing problems within one’s relationship. “In romantic relationships, these new methods of communication and access add meaning to conversations that can be disastrous when used inappropriately,” she says. “In relationships where trust, stability, and/or pride are issues, frequent communication can lead to more discord.”
Henry adds that the constant expectation of communication can also become a problem; because it’s easy to communicate several times a day, we might feel upset if our partner doesn’t reach out several times a day.
To identify some common pitfalls when it comes to technology and communication in relationships, HealthyWay spoke to relationships and sex coach Colby Marie Z. She says that she often sees couples who rely so much on social media to communicate that they seldom really speak face to face. Being in contact is not the same as communicating, and that face-to-face contact is important.
“The vast majority of the messages we send and receive during the communication process are non-verbal,” Colby says. “We communicate through the tone and inflection of our voice, eye contact, touch, and body language. All of those messages get completely lost when we’re just writing and reading words.”
[pullquote align=”center”]“Being in contact is not the same as communicating, and that face-to-face contact is important.”
—Colby Marie Z[/pullquote]
Colby recommends using text messages to just check in with your partner or to send quick reminders to them. More complex conversations should be reserved for face-to-face communication (or something like FaceTime or Skype if meeting up isn’t possible).
“Communication also involves feedback. As we’re communicating with someone else, we are able to get feedback about how our messages are being interpreted. If someone furrows their brow, for example, they may not be understanding what we’re saying and we can alter how we’re communicating based on that feedback,” she explains. This can also prevent you from saying something unnecessarily hurtful, as you’re directly seeing the impact it has on your partner. For this reason, face-to-face or video contact is best for potentially serious matters.
“I always advise to never have conflict over text!” Colby says. “More often than not, it continues the conflict loop rather than supporting a resolution.”
Colby also strongly advises against bashing your partner on social media when you’re fighting. While you might want to vent, keep that venting private or it can ultimately harm your relationship. “It demonstrates a lack of respect not only for your partner but for the relationship as a whole,” she says. “It decreases feelings of safety and trust within the relationship and can significantly hinder any potential for future vulnerability that is essential in maintaining relationship intimacy.”

How Technology Can Benefit Communication in Relationships

Of course, it’s totally possible—and advisable!—to use technology to your advantage when it comes to your relationship. Technology has made it possible for us to meet new partners we wouldn’t otherwise, which is pretty incredible. It also helps us stay in contact with partners who live out of town. In these cases, technology can not only be used to improve your relationship, it can be essential to it.
If you’re not always able to spend time with your partner, a phone call or a Skype session can help you sustain a bond. “The good thing about technology is it’s readily accessible. There’s no excuse to not speak often or to miss one another,” Henry says. “When partners have physical distance, technology can be what allows the relationship to continue uninterrupted.”
When it comes to communication in relationships, frequent affirmation is key. Technology can help you remind your partner that they’re loved. Sending them voice notes or videos or tagging them in memes online is a great way to remind them that you’re thinking about them during the day. When your partner is going through a tough time, text messages are a great way to let them know that you care without intruding on their space.

How to Know if You’re Communicating Poorly

Most of us are aware that communication is important, but many of us struggle to recognize when we’re communicating poorly, Henry says.
“Common errors when communicating in a romantic relationship are not communicating about the real problems, talking without actually communicating, and repeating unhealthy communication patterns without awareness,” Henry explains. “Unhealthy communication patterns include yelling, name calling, put downs, and other behavior which only further injures the relationship,” she adds.
One tricky thing about misunderstandings is that you don’t always know that there’s a misunderstanding. You might think you’re communicating well while your partner thinks you’re talking about something completely different. So how do you know if you’re not communicating well?
“If you feel like you’re just spinning in a loop—having the same conflict over and over or you and your partner cannot seem to understand one another—it may be an indicator that you could work on your relationship communication,” says Colby. Colby also suggests you ask yourself whether you know how your partner is feeling, either from what they say or from their body language.

How to Sort out Conflict or Communicate About Sensitive Issues

Conflict in any relationship is inevitable. To grow as people—and for the benefit of your relationship itself—it’s important to sort out this conflict in a mature, calm manner. This includes dedicating time to improving communication in your relationships, both in romantic relationships and not.
Colby recommends people wait to talk about a conflict until they’ve cooled off and calmed down. You might want to count to 10 during an argument, or you might even want to take a few days. “If you need time, it is important to communicate that to your partner, otherwise it might be interpreted as a lack of care or compassion,” Colby suggests. “Something along the lines of, ‘I care about you and this relationship, and I won’t be able to give this conversation my best effort right now.’”
While you’re cooling off, remind yourself of happy times with your partner. This can help you ease the hurt and put the conflict into perspective. Colby suggests listening to love songs or looking at happy pictures of you two as a couple.
When you’re ready to approach the conflict, try to communicate in a quiet space where there aren’t distractions—put your phone on silent! Also, try to make sure your internal environment is calm, Colby suggests. “If you’re tired, moody, have a long to-do list you can’t stop thinking about, pressed for time, in pain, etc., it can make it difficult for you to be fully present in the conversation,” she says.
Sometimes you need to have sensitive conversations via telephone—perhaps you’re in a long-distance relationship or you’re away from your partner for a while. If you have to discuss issues with your partner over the phone or via video communication, Henry suggests you set some ground rules or boundaries. She suggests taking notes of things you want to respond to during a phone call or Skype session so that you don’t interrupt your partner while they’re talking.
“When texting, you have to be considerate of the words you use because there is less non-verbal communication than a face-to-face conversation,” Henry notes. “You have the chance to edit and thoroughly express what you feel without the subconscious word vomit that may happen in person. Think texts through. Don’t hit send until you proofread a few times and can ensure that you are saying what is necessary without adding unnecessary and potentially hurtful statements,” she suggests.
Working at the skill of communication in relationships is tough, but it’s necessary. While the world adapts to social media, it’s important that your communication skills do too—for the benefit of yourself, your romantic relationships, and other kinds of relationships, too.
 

Categories
In the Kitchen Nosh

5 Health(ier) Cocktails That Are Perfect For Sipping All Summer Long

The day I discovered that my all-time favorite cocktail, a gin and tonic with lime, could have upwards of 150 calories per serving was the day I suddenly became interested in finding health(ier) alternatives, such as low-sugar and low-calorie cocktails.
Studies about alcohol always seem to arrive at contradictory conclusions. One day the benefits of drinking tequila are front page news and the next day the headlines blast the negative effects alcohol has on your health. That being said, if you’re in the mood to treat yourself to an adult beverage, you might as well enjoy a cocktail (or mocktail) that boasts some nutritional benefits.
Here are some rules of thumb to get you started. And we’ve got a refreshing option for every taste!

Steer clear of dark liquors.

Whenever possible, choose cocktails that call for clear liquor (think vodka, gin, light beer, white tequila, and pisco). Why the distinction between clear and dark liquors? It turns out that dark liquors contain higher amounts of congeners, the chemical responsible for flavoring alcohol and a possible contributor to why dark liquors can make you feel more hungover.
Alcoholic beverages that are higher in congeners include whiskey, bourbon, dark beer, and red wine (one of the worst hangover offenders). Avoid hangovers altogether by enjoying alcoholic beverages in moderation (or not at all) and drinking plenty of water between cocktails.

Ice quality makes a difference.

When it comes to healthier cocktails, quality ingredients are an essential component of achieving a smooth taste. To begin, make sure you’re using filtered water and fresh ice. Tenaya Darlington, co-author of The New Cocktail Hour and Booze & Vinyl, offers this important tip: “Always use fresh ice made from filtered water! If you’re going to splurge for quality spirits, don’t use stale ice. Batching fresh ice a day or two before a party will assure that your drinks taste fresh and crisp, not like stale shrimp or an old bag of peas.”
For clear ice, use filtered water that has been boiled and then cooled to room temperature.

Get inspired by nature.

Maggie Hoffman, author of the The One-Bottle Cocktail: More Than 80 Recipes With Fresh Ingredients and a Single Spirit, is a huge fan of farmers markets.

She says:

“If I learned one thing from writing The One-Bottle Cocktail, it’s that there’s a treasure trove of ingredients at the farmers market. Obviously, you see a lot of mint in cocktails, but other herbs can add fantastic flavor—cilantro and thyme and basil and lemongrass are just a few. I love fennel in all its forms, especially with gin, which already has a wonderful herbal flavor.”

Darlington echoes this sentiment and even uses fresh herbs as a low-key decoration for the table. She says, “Sometimes we gather mint to use as centerpieces for the table and encourage people to try different mints as a garnish. It helps if you group the mint in different jars and label them, then guests get curious about tasting the different kinds.”
She also suggests using pineapple leaves as a garnish, especially if tiki drinks are on the menu: “We love to use pineapple leaves as garnishes for tiki drinks, like the East India cocktail and Planter’s Punch. In the summer, we love to grill pineapple when we bbq, and instead of tossing away the leaves, we always save them for cocktails.”

Use plenty of flower power.

Edible flowers add a beautiful burst of color to cocktails, taking an ordinary mixed drink and making it something truly spectacular. Darlington suggests jazzing up ice cubes with fresh edible flowers: “We like to freeze edible flowers in ice cube trays, then drop them into gin and tonics or into a big punch bowl. There are also lots of summer drinks involving shaved ice, where an edible flower adds stunning color and texture.”
Since flowers can’t be easily washed for consumption, make sure you use organic food-grade flowers from a reputable source.

Sun-kiss with citrus.

Lemons, limes, oranges, and grapefruits add tons of fresh fruit flavor without compromising the calorie count of your cocktail. Remove any traces of wax left on citrus peel by washing the fruit with very hot water for 45 seconds. For optimal juice extraction, roll the fruit under the flat of your palm until the flesh begins to soften.
When zesting citrus peel, make sure you avoid as much of the white pith as possible so you can prevent any overly bitter flavors being added to your cocktail by accident. If you’re left with any extra citrus juice, freeze it in ice cube trays for future use.

Mix it up!

The key to successfully making low-calorie and low-sugar cocktails is all in the right mix. Seltzer water, iced and unsweetened herbal tea, and kombucha are just some of the choices you have when crafting a more health-conscious, low-calorie, and low-sugar cocktail. Simple syrup can be used in moderation to sweeten up low-calorie ingredients, while bitters are used to disrupt and contrast the smoothest of cocktail ingredients.

Basic Simple Syrup Recipe

If your cocktail calls for simple syrup, don’t sweat it. You can whip up a homemade batch in almost the same amount of time it takes to assemble your drink. Simple syrup is made by dissolving sugar in simmering water in a 1:1 ratio. It’s then cooled and can be added to cocktails to impart sweetness without the risk of sugar granules sitting at the bottom of your glass.
This simple syrup recipe can be adapted to suit any taste or cocktail recipe. Add fresh herbs, herbal tea bags, or whole ginger or turmeric to the water as it simmers, and let it steep as the syrup cools before discarding.

Yields:

  • 1 cup of simple syrup

Ingredients:

  • 1 cup white sugar
  • 1 cup filtered water

Special equipment:

  • Measuring cup
  • Small saucepan
  • Squeeze bottle or glass jar for storage

Method:

Combine the sugar, water, and any optional flavoring additions in a small saucepan and bring to a simmer over medium-high heat, allowing the syrup to simmer for 5 minutes. Remove the saucepan from the heat and let the simple syrup cool to room temperature. Discard any solid ingredients and store the syrup in the fridge in a glass jar or plastic squeeze bottle for up to one month.

Turmeric Ginger Mule

This spicy mule gets its kick from an easy-to-make yet potent turmeric and ginger simple syrup, and the use of seltzer water instead of ginger beer keeps this cocktail light and bright. Many cultures have long regarded turmeric as having medicinal value, and there is promising research that it has anti-inflammatory properties and may help fight chronic diseases.
Make this a mocktail by omitting the vodka and adding an extra spritz of lime juice before serving.

Yields:

  • 1 serving

Ingredients:

  • 1½ oz vodka
  • ¾ oz turmeric ginger simple syrup*
  • Juice of ½ lime (about 1 Tbsp. total) + lime wedges for garnish
  • 4–5 fresh mint leaves
  • 3 oz seltzer water
  • Crushed or regular ice

*Follow the recipe for basic simple syrup, adding 2 inches of peeled turmeric root and ginger root. Steep the turmeric and the ginger in the syrup until it cools to room temperature. Discard and store in the refrigerator.

Special equipment:

Method:

Add the turmeric ginger simple syrup, lime juice, and mint leaves to a mug or serving glass. Using a long-handled bar spoon, gently muddle the mint leaves as you stir. Fill the mug or glass with ice and stir in the vodka, topping with seltzer water to finish. Garnish with a slice of lime.

Vegan Pisco Sour

If you love sours but are also living the vegan life (or are avoiding raw eggs) you’ll be happy to know that the foam in this cocktail comes from aquafaba (the liquid found in cans of chickpeas) instead of the usual egg whites.
Pisco is a high-octane brandy from Peru and Chile that has become an integral ingredient on cocktail menus across North America in recent years.

Yields:

  • 1 serving

Ingredients:

  • 2 oz pisco
  • 1 oz fresh lemon or lime juice (to get juicier results, roll the citrus fruit across the counter with your hands while pressing down before cutting)
  • 1 oz simple syrup
  • 1 oz aquafaba
  • Angostura bitters

Special equipment:

Method:

Combine all of the ingredients (except for the bitters) in a cocktail shaker. Shake for 30 to 45 seconds (aquafaba needs a few extra seconds compared to egg whites) and strain into a glass. Shake 2 to 3 drops of Angostura bitters on the foamy meringue and enjoy!

Spicy Jalapeño Micheladas

These spicy micheladas are perfect for brunches, backyard barbecues, and summer picnics. Made from Mexican lager, spices, lime juice, and tomato or Clamato juice, this michelada recipe can easily be doubled or tripled to serve a crowd.

Yields:

  • 3 servings

Ingredients:

  • 2 12-oz bottles of cold Mexican lager
  • Tajin seasoning
  • Juice of 1 lime (about 2 Tbsp.) + extra lime wedges
  • 1 tsp. your favorite hot sauce
  • ½ tsp. Worcestershire sauce, soy sauce, or Maggi seasoning
  • 1 cup tomato or Clamato juice
  • 2 Tbsp. finely diced jalapeño pepper, seeds and white pith removed
  • ¼ cup finely diced cucumber, seeds and rind removed

Special equipment:

  • Pitcher
  • Long-handled bar spoon
  • Measuring cups and spoons
  • 3 beer or highball glasses
  • Chef’s knife and cutting board (for dicing the jalapeño and cucumber)

Method:

Rim the glasses using a lime wedge and the Tajin seasoning. In a pitcher, combine and stir together the Mexican lager, juice of one lime, hot sauce, Worcestershire or other flavoring sauce, and tomato or Clamato juice. Spoon the diced cucumber and jalapeño evenly across all three glasses. Carefully pour the micheladas in the glasses, stir once more, and enjoy.

Rosé Kombucha Watermelon Slushie

This gorgeous take on a rosé slushie will immediately become your new favorite summer drink. It’s light, fruity, and makes use of hibiscus ginger kombucha to add a pleasant effervescence to the final cocktail with no added sugar.
Freeze watermelon in bulk and an entire bottle of rosé in ice cube trays; store in freezer bags so that you can make this slushie whenever you feel like it. For a non-alcoholic treat, ditch the rosé and use extra kombucha in its place.

Yields:

  • 2 servings

Ingredients:

  • 2 cups watermelon, cubed and frozen (seeds removed)
  • 1½ cups rosé wine, frozen in ice cube trays
  • 1 cup hibiscus ginger kombucha (we love GT’s Enlightened Kombucha)
  • 4 mint leaves
  • Edible flowers, for garnish

Special equipment:

  • Blender
  • Measuring cups or spoons
  • Highball or large serving glasses

Method:

Add all of the ingredients to the blender and blitz until smooth, adding extra kombucha if needed. Pour in glasses and garnish with mint leaves and edible flowers before serving.

Beet Juice Bloody Marys

Sweet and earthy tasting, beet juice makes an interesting alternative to the tomato juice that is usually added to Bloody Marys. Beet juice has been shown to reduce blood pressure and inflammation, another reason to try this deeply purple take on a brunch classic.
If you don’t have access to a juicer, don’t worry. There are plenty of beet juices on the market (such as Lakewood Juice’s Pure Beet Juice). If possible, give these Bloody Marys 12 hours in the fridge to let the flavors fully develop. For a Bloody Mary mocktail omit the tequila.

Yields:

  • 4 servings

Ingredients:

  • 4 cups beet juice
  • Juice of 1 lime
  • Juice of 1 lemon
  • 2 tsp. prepared or freshly grated horseradish
  • 1 Tbsp. Worcestershire sauce or Maggi seasoning
  • Hot sauce, to taste
  • 2 Tbsp. pickle brine
  • ¾ cup tequila
  • Celery stalks (with leafy greens still attached)
  • Pickled vegetables (green beans, asparagus, or cucumber spears)
  • Lime wedges
  • Celery salt

Special equipment:

  • Pitcher
  • Long-handled bar spoon
  • Measuring cups and spoons

Method:

In a pitcher, combine all of the ingredients except for the celery stalks, pickled vegetables, lime wedges, and celery salt. Cover and refrigerate for up to 24 hours before serving. To serve, rim four glasses with lime juice and celery salt and add ice to each glass. Pour the beet Bloody Mary in each glass and garnish with a celery stalk, your choice of pickled vegetables, and extra hot sauce if desired.

Categories
Collective Exclusives

What’s In Our Bag: Yoga Bag Edition

Packing your bag for a yoga class looks much different than packing for a spin class or a gym sweat sesh. Not only do you need to bring your mat, towel, and shoes, you also need a bag that makes it easy to do so. Most yogis want their practice to be as minimalistic and simple as possible—and for their bags to mirror this. Fortunately, it is possible to bring along the items you need without feeling weighed down. Here’s what’s in our bag for yoga class:

Perfect Yoga Duffel

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There’s no denying that a strategically packed gym bag is a huge part of workout preparedness, and the same holds true for yoga. The Everywhere Duffel from lululemon has plenty of internal pockets to house your essentials and convenient straps to secure your yoga mat to the top of the bag, so it’s easy to carry everything you need all at once. It even has a heat-resistant pocket for storing hair styling tools, so you can bring everything you need to get ready for the day or a night out after class.
 

lululemon

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Quality Yoga Mat

A great yoga mat can make or break your experience. Finding a quality mat will keep your poses steady instead of slippery. This Manduka mat is super dense and plush without being too soft, offering you tons of support and protection during your flow. The material also repels sweat to help keep your mat nice and clean.

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Yogitoes Skidless Mat Towel

Whether you’re taking a hot yoga class or just doing yoga outdoors on a hot day, there are times when even the most skid-proof mat will get a little slippery. Don’t think you need to invest in a whole new mat, though. Instead, keep a mat towel like the Yogitoes Skidless Mat Towel in your bag so you can quickly wipe down your mat or place the towel on top of your mat before returning to your flow. The bottom of the towel is lined with silicone pads to keep it in place, and the top is made of absorbent fabric that’ll help wick away sweat to prevent slipping.

Athleta

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Wet Bag

We all know hot yoga classes end with sweat-drenched clothes. With this wet bag, your sweat can stay in one place instead of spreading all around. Although you’ll have to remember to pack another outfit, keeping a wet bag in your gym duffel will make it easy to keep your sweaty clothes contained until you can throw them into the washing machine. It’s also a great accessory to have if your gym has a pool or sauna.

Bed Bath & Beyond

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Yoga Accessories

Yoga blocks are a simple way to incorporate support into certain poses. They’re not too large or heavy, making it easy to stash one in your bag for class. The cork material makes these particular blocks a little more sturdy than the standard foam option. Plus, having your own blocks means you know they’re properly sanitized after use, so you never have to worry about whether they’re clean or who used them before you.

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Hand Towel

Even if hot yoga isn’t your thing, you can still get a little sweaty after holding a particularly difficult pose. The smallest bit of sweat can make your yoga mat slippery, which is why it’s a great idea to keep a hand towel in your bag. You can use it on top of your yoga mat to add a little more stability when your hands get sweaty, or just keep it nearby to wipe the sweat off of your face and hands.

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Yoga Mat Cleaner

Yoga mats aren’t always cheap, and even if you’re the only person using yours, it’s still important to make sure it’s sanitized regularly. The best time to give it a wipe down is right after you’re done using it, so it’s a great habit to keep a bottle of cleaner in your bag to make the task as simple as possible. This spray uses gentle, plant-based ingredients to help disinfect your mat, including lavender essential oil, which will also give it a fresh, calming scent. It comes with a microfiber cleaning towel to help absorb any extra product, leaving your mat clean and dry for the next time you need to use it.

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GoodWipes

Just like your yoga mat needs to be wiped off when you’re done using it, freshening yourself up after a workout is also important. We’re not just talking about putting on some deodorant or fixing your ponytail, either—letting sweat linger on your skin can clog your pores and allow bacteria to build up, causing breakouts and rashes. If you don’t have time to take a shower before you leave the gym, keeping a few GoodWipes in your bag is a perfect alternative that’ll help cleanse your skin and leave a fresh scent. They’re alcohol-free and pH balanced, so your skin will be moisturized and clean in one swipe.

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adidas Women’s Adilette Comfort Slide Sandal

Sure, you can wear your favorite pair of sneakers to the yoga studio, but why not go with something that’s a little simpler to take off and put on? These slides are simple and comfy, perfect for completing a casual post-gym athleisure look. Keep in mind that these slides do run a little large, so order the next size down if you tend to buy between sizes.

Amazon

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