Categories
Gym x Studio Sweat

So You Want To Powerlift? Here's What You Need To Know

Growing up, I wouldn’t have described myself as strong. My favorite food was sugar, I was naturally thin, and I had virtually no muscle mass. I spent my free time mostly sitting indoors, reading, on the computer, or watching TV.
When, one year, I tried out for my high school’s competitive dance team and made it, my body was not prepared. I vomited after my first line drill. My movements were never sharp enough or large enough. For my efforts I earned a hairline fracture in my tailbone, probably from too many high kicks thrown up without proper form.
The older I get, the more I care about becoming sturdier. I want to take up space confidently. I want as best I can to avoid the osteoporosis that has shrunk so many women in my family. I want to see what my body can do when it’s actually fed and trained to support the movements I make. And I would never be mad at #bootygainz.
Enter powerlifting—a sport that more and more women are turning to for the same kind of help. If you’re interested in making gains in both mind and body, take note of the three Ps of powerlifting: power, program, and protein.

Power

Powerlifting, often associated with testosterone and a bygone era, is having its other cultural moment. Women now make up one-third of the United States’ competitive lifters, and the number of female competitors doubled between 2014 and 2016, with the largest increase taking place between 2015 and 2016. The shift feels intuitive—increasingly, women are breaking down barriers to areas they’ve been shut out of. Gone are the days of three-pound weights. Now we’re awake. And we want to get swole.
Leah Prinzivalli, covering the inclusive, activist-minded Women’s Strength Coalition in New York City, wrote, “Imagine a 1980s ideal of a meathead, then add empathy and send her to therapy, and you’ll have a pretty good sense of the WSC lifters’ vibe.” This observation would likely hold up while scrolling through the female-lifter influencers of Instagram. Story after story reflects the same narrative of heavy lifting as healing from so many deprivations: of love, of food, of power.
Evidence supports the notion that taking on sports can have a spillover effect into other areas of life. Research from EY and espnW, for example, has shown a positive correlation between women who play sports and women who excel as business leaders.

Program

Powerlifting is a strength sport that focuses on three main lifts: the bench press, squat, and deadlift. (It’s distinct from weightlifting—also known as Olympic lifting, which comprises the snatch and the clean and jerk—and bodybuilding, which involves lifting heavy weights as well, but is more concerned with aesthetics than strength.) Competitive powerlifters have three attempts at each lift, with their heaviest lifts from each category averaged to create their overall scores.
Of course, you don’t have to compete to reap incredible benefits from powerlifting, such as improved glucose tolerance and heart health, lower risk of injury or loss of function over time due to reduced muscle mass, and increased confidence and strength.
While there are plenty of online resources to help educate you on the basics of powerlifting, dietitian and certified strength and conditioning specialist (CSCS) Matthew Stranberg recommends finding an experienced coach. Stranberg is also an exercise science advisor for an outpatient eating disorder treatment program for competitive athletes.
“It takes thousands upon thousands of repetitions to undo something that you’ve learned over time, so doing it right the first time makes the process a lot better,” Stranberg tells HealthyWay. “That doesn’t mean you have to have a coach throughout, but getting an assessment—just like if you went to the doctor to get a baseline reading, or you would go to a tutor to help learn a different language as opposed to just kind of showing up and using Google translator—that can make a world of difference.”

Protein

Are you using powerlifting to supplement your performance in another activity? Are you pursuing maximum strength? Is looking “bulky” a concern? (As CSCS and Girls Gone Strong co-founder and owner Molly Galbraith illustrated at length, “bulky” is a very misunderstood term.) Your goals will affect what you eat to fuel your body throughout training.
One thing’s for sure: You’ll probably want to consume significantly more protein.
“To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eats a range of 1.2 to 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight,” advises the American College of Sports Medicine.
So, as a 5’2” (and a half!) 130-pound woman who is looking to gain strength and muscle mass while losing some fat (but not necessarily weight or size), I would want to consume between 65 and 104 grams of protein daily and the right caloric profile for my goals. That much protein, for example, might look like 1 to 2 scoops of protein powder in a smoothie with breakfast, 1 cup of Greek yogurt with lunch, and 2 single chicken breasts (or 2 cups of tofu) with dinner.
As always, be aware that no diet or exercise regimen is a magic pill. “Oftentimes people use these as a maladaptive coping skill, and although exercise can be helpful, and although trying to eat in a way that nourishes your body can be helpful, if that is your way of coping with stress, or uncomfortable thoughts, feelings, and emotions—that’s a lot of times where disorder can take place,” cautions Stranberg, who recommends engaging a dietitian and therapist along with a coach if you’re dealing with these issues.
Last week, at my first training session, my coach asked me to think of the reasons I decided to take up powerlifting. He said to remember them because they would come in handy as the challenges grew.
Maybe this strength sport is appealing to you because you’re sick of not being able to lift your suitcase or your kid without getting winded. Maybe you want to stay sharp at work. Maybe you just want some control in a country that seems fixated on stripping you of basic bodily autonomy.
Powerlifting can’t solve everything. But all of these are fine reasons to take hold of the bar and push like hell.

Categories
Well-Traveled

How To Fight The Post-Vacation Blues (And Keep The Travel High Alive)

You know how some people cry when they leave home? The opposite’s true for me. As an avid traveler, I’m the one getting teary-eyed in the back of the plane as I watch whatever far-flung destination I just experienced fade into the distance. It’s like moving away from your new best friend or a passionate lover, never sure when (or if) you’ll meet again.
It’s not that I don’t want to go home—trust me, not even the penthouse suite in a five-star hotel feels quite as cozy as my own bed. The experience of traveling makes me feel more alive than anything else, and I hate when it ends. The thought of going back to work, taking care of everything on my to-do list, and just getting back into the swing of “real life” can make that vacation high evaporate all too quickly—and the post-vacation blues hit hard.
But traveling is about learning, growing, and thriving in ways that enrich us back home. Wallowing in your post-vacation blues defeats the entire point of exploring at all. To combat that after-travel sadness, we need strategies to carry the bliss from traveling back to our regular lives.
Fortunately, there are some easy ways to fight the post-vacation blues and keep that travel high alive. Here are some that work for me, along with clever suggestions from other travelers.

Go grocery shopping.

Arriving home to unseasonably chilly New York recently after five blissful days in Mexico was like a slap in the face—only to be made worse when I realized late at night that my fridge was empty. I went to bed totally bummed out (and hungry), wishing I were still traveling.
But the next morning, I went grocery shopping, and things started to feel better. There’s something about getting reacquainted with your go-to foods than can help banish the post-vacation blues. No matter how good the food tastes abroad, digging back into the meals you know and love will remind you how good a taste of home can be.
And if you’re still longing for adventure after filling your fridge, try making the food you ate on your last trip. Your homemade pad Thai might not taste quite as amazing as that meal from a street vendor in Bangkok, but it might ease the blow of coming back from vacation.

Unpack your bag pronto!

Are you guilty of leaving your suitcase in a heap on the floor when you’re suffering from the post-travel blues? Me too. But unpacking and settling back into your life can help you feel a lot better after a trip, says Natalie Tanner, travel blogger at The Educational Tourist.
“Bite the bullet and unpack quickly. Everyone dreads unpacking, but there isn’t anything quite as sad as a partially unpacked suitcase lying on the floor to remind you that you are back in the real world,” she says. “That half-packed suitcase keeps you from being in the present. Put that suitcase away and focus on the good in the here and now.”

Dig in to a great novel.

Reading a book that’s set in a destination you’re curious about will give your mind a welcome escape, and you don’t even need to leave home. The experience can also help you reconnect with a culture you fell in love with and feel the vibe of a foreign destination deep in your soul. Plus it’ll take your mind off the post-travel blues.
Where do you find books set in other countries? Goodreads has tons of thorough lists. Search the “shelves” section of the site for “books set in” and the country you’re looking for. The site has recommendations for stories in Cuba, South Africa, Italy, and tons of other fascinating places that just might inspire your next trip.

Share your experience.

I try to live in the moment (and off my phone) as much as I can when I travel. But when I get home, one of the best ways to fight off the travel-related blues is by sharing all my happy memories online.
“Find an outlet to share your travel stories,” suggests Tanner. “If you feel like your friends and co-workers have heard enough, then head to social media and join a group that focuses on your vacation destination. Share your stories, favorite dining spots, and sightseeing recommendations with others, and you’ll get to relive the happy moments.”
Come up with ways to share your experience off the screen too. Peggy Coonley, president of Serendipity Traveler, says she advises clients to fight the post-vacation blues by creating a memory book about their trip.
“Creating a book of your photos is a fun way to review and relive the highlights of your travels,” she says. “Reflect with gratitude that you were fortunate to be able to travel. Recount the numerous details that gave you pleasure and perhaps write these down and read them from time to time to cherish the memories.”
MixbookShutterfly, and Blurb can all help you create vacation photo books. Or go old-school by picking up some scrapbooking supplies and doing it yourself.

Give yourself some TLC.

Post-vacation blues aren’t just confined to our mind—even our bodies can feel sluggish after we get home from a trip. Try to make time after your travels for some TLC, says Laura Hall, a formal travel writer who’s now director of communications at Kid & Coe.
“Be clever about how you book your trip. Leave a day when you return where you can chill, do the laundry, hang out, and sleep,” she says. “Booking a trip to come home on a Sunday night with work at 9 a.m. Monday morning is not the way to do it, and I’m speaking from experience.”
Have a little cash left over from your vacation fund? Consider booking a treatment at your favorite spa the week you get back home to ward off the post-vacation blues.

Meditate and journal.

Having unrealistic expectations about the ability for a trip to change your life is setting you up for experiencing post-vacation blues, says Christine Rosas, author of The Sensitive Edge: Learning to Trust Your Inner Voice and Thrive No Matter What. She recommends taking some time for deep personal reflection before and after your trip to help boost your mood.
“Take a quiet moment to sit with the version of yourself that’s here now. Honor yourself through meditation and journaling,” she says.
Sit quietly for five or six minutes and journal about your experience traveling, she suggests. Then practice peaceful, deep breathing for another few minutes. With every inhale, direct positive energy toward yourself. And with every exhale, send good vibes to your vacation destination.

Make plans.

There’s nothing like the thought of dealing with chores, bills, and work back at home to bring on the post-vacation blues. But being home has its plus sides, like being able to see your friends and family.
Jen Ambrose, travel blogger at Passions and Places, says that filling her schedule with plans with the people she loves helps her forget about the sadness of ending a trip.
“Organize brunch with friends, sign up for a spin class, buy tickets to a show, or plan to do whatever you love doing. Having things on the calendar you’re looking forward to will make coming home easier,” she says.
If you’re really organized, make the plans before you even go on your vacation. That way, coming home won’t feel so hard.

Travel at home.

You don’t need to hop on a plane or drive long distances to experience the joys of travel. Checking out a local spot you’ve never been to can help keep your travel high alive.
Think about what you love about taking a vacation. Maybe it’s dining out, or enjoying the outdoors, or just seeing a new place. Whatever it is that drives you to travel can be pursued back at home as well.
Living in New York, I like to venture out to the outer boroughs when I feel the post-vacation blues. It makes me feel like I’m far away from home—even when I can’t take a bunch of days off from work. And when I lived in California and had a car, I’d spend my weekends driving up and down the coast, losing myself in the beauty of the cliffs and crashing ocean waves. It seemed to scratch an itch for a new experience.
Try taking a bus to somewhere you’ve never been, tasting a cuisine that’s new to you, or going for a swim at a nearby lake. Any refreshing experience you can have back at home will help you recover from the post-vacation blues.

Plan your next trip.

After realizing how stifled I feel at home when I’ve got no escapes to look forward to, I now rarely plan fewer than two trips at a time. If you’ve got a hard case of the post-vacation blues, there’s only one thing left to do: Start planning your next big adventure, whether you have time next week, next month, or next year. The important thing is figuring out what your next vacation will be so you can have something to look forward to.
Where do you get inspiration for a trip? I like to use Skyscanner, which can bring up a list of flight deals from your home airport to anywhere in the world. Just type “everywhere” in the space where you’d usually put in your chosen destination.
Travel magazines, Instagrammers, and bloggers can also inspire some serious wanderlust.
Finally, food can be another way to find your next destination. Love ravioli? Take a trip to Valletta, Malta, where the pillowy pasta is pretty much everywhere. Fan of fried rice? It’s the national dish of Indonesia! Or maybe you regularly crave beans and plantains. Nicaragua’s got you covered on that front, with some seriously addictive fried cheese on the side.
The post-vacation blues are one of the toughest side effects of having the travel bug. But with so many remedies available at home, you can channel the energy you felt on your vacation back into your everyday life—and use it to fuel your next getaway.
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Categories
In the Kitchen Nosh

Why CBD-Infused Foods Are So Popular—And How To Make Them Yourself

Chances are you’ve heard of cannabidiol (aka CBD). As a quick refresher, this non-psychoactive compound found in cannabis has some cool potential health benefits that don’t involve getting you high. Plus, unlike THC (the high-inducing substance in cannabis), it’s legal across the U.S., so it’s not super surprising that CBD-infused foods are proving to be pretty popular, as adding CBD to meals or snacks is an easy (and tasty!) way to try it.
CBD-infused foods aren’t limited to overly sugary sweets like candy or cookies, though. There are plenty of healthy ways to make CBD edibles right in your kitchen. (CBD-infused avocado toast? Yes, please.)

What are the benefits of CBD?

Purported CBD benefits range from pain relief to lessened anxiety. Anecdotally, Blake Pearson, MD, founder of GreenlyMed.com and practicing medical doctor in Ontario specializing in cannabinoid medicine, has seen patients benefit from the use of CBD.
Here’s how cannabidiol works: THC alters receptors in your brain and throughout your body by binding to them, leading to a high, but that’s not the case for CBD, says Pearson. Instead, CBD has the ability to calm down receptors that send out pain signals. In states where medical marijuana is legal, doctors often pair THC and CBD, since CBD tamps down the effect of THC, and there can be some added benefits when both are taken together. CBD also has anti-inflammatory properties, says Pearson.
Where does the research stand on CBD’s benefits, though? Pearson says there’s a lack of randomized controlled double blind studies (the gold standard in the medical community) indicating the effects. “However, it’s a pretty benign substance,” says Pearson. “There’s no psycho-activity and it’s non-toxic.” Translation: While science hasn’t concretely proven CBD’s benefits yet, there’s close to no harm in trying it. Pearson just cautions that you should consult with your physician before whipping up any CBD-infused snacks because it can be sedative, and a health care provider will be able to recommend a good starting dose for you.
That being said, there is some research out there, although the sample sizes are all small. For a study published in the European Journal of Pain, 128 participants with allodynia (nerve pain) were given a THC/CBD spray, while 118 were given a placebo in addition to whatever other treatments they were taking. Those who used the spray reported improvements in pain and sleep quality without any side effects.
Meanwhile, for a study published in the journal Neurospychopharmacology, 12 participants with generalized social anxiety disorder were given CBD capsules, while 12 participants were given a placebo. All participants were tasked with undergoing a simulated public speaking test. Those who had taken the CBD capsules had less anxiety, fewer memory issues, and less overall discomfort during the test than those who had taken the placebo.
Research published in the New England Journal of Medicine looked at CBD’s effect on Dravet’s syndrome, a rare epileptic disorder that appears during infancy. 120 kids and young adults with Dravet’s syndrome were either given an oral CBD solution or a placebo. Those who took the CBD solution experienced significantly fewer seizures per month than those on the placebo.

Why is the CBD market exploding right now?

From Pearson’s perspective, pain relief is the biggest benefit CBD has to offer. He’s currently treating nursing home residents with conditions like arthritis and chronic pain with CBD, in some cases weaning them off opioids and other medications.
And there’s definitely a need for alternative pain relief remedies. According to the Centers for Disease Control and Prevention, about 115 people in the U.S. die from opioid overdoses every day (and more than 350,000 have died from overdoses between 1999 and 2016). Meanwhile, CBD is relatively side effect free, non-addictive, and is not associated with any overdoses or deaths per the U.S. Drug Enforcement Administration.
Given its relative safety, it’s no wonder that the CBD industry is growing. In fact, the The Hemp Business Journal reports that in 2016 there were $130 million in hemp-derived CBD products sold. (Hemp is a type if cannabis plant.) By 2020, The Hemp Business Journal estimates that the hemp industry will have grown to $1.8 billion in sales, with hemp-derived CBD products and foods being two of the biggest categories leading growth.
That being said, not all CBD products are the same. While there’s a definite interest in natural and organic products in this country (according to the Organic Trade Association, sale of organic foods hit $43 billion in 2016), you can’t necessarily classify CBD as natural or organic. It depends on the brand, says Rebecca Noren, MS, RDN, so doing your research before purchasing anything with CBD, and looking at where the CBD comes from, where the hemp is grown, and whether the brand sends the CBD to third party labs to test and ensure it’s contaminant-free is important if you’re after an all-natural or organic product.
Some brands are already leading the way in this arena. Noren is a fan of Medterra, whose products are all natural, GMO free, and tested by a third party lab, she says. Some brands are even taking things to the next level with healthier-than-expected CBD edibles containing high-quality hemp-derived CBD. Take Pharma CBD Peanut Butter, for example, which is high in protein, fiber, potassium, and antioxidants, and Luce Farm Vermont Hemp-Infused Honey, which is made with certified organic coconut oil and raw Vermont honey. CBD-infused drinks, like Cannabinoid Creations Hemp CBD Water ($24 for four), and Elev8 Hemp Artisan Roasted Hemp Coffee ($14.99), exist, too.

How to Create CBD-Infused Foods at Home

Now onto the fun stuff. CBD edibles don’t have to be in the form of brownies or gummies. You can add CBD to just about any meal or snack. Follow these tips to get started on whipping up your own CBD-infused foods.

Pick your CBD wisely.

Dennis Lee, co-founder and executive chef of Namu Gaji in San Francisco and director of edibles manufacturing for Sublime Canna, prefers to use CBD isolate (a crystalline powder) for CBD-infused foods. “It’s something that’s pretty readily available, and it has a very high level of purity, which is the reason why I like to use it,” he says. “That makes it easier to dose out.” CBDistillery offers CBD isolate in a variety of sizes.
CBD oil is another option for CBD-infused foods, but keep in mind that pils can vary a lot from brand to brand according to Noren, and some have an earthy flavor. Noren likes Medterra MedOil CBD Tincture ($49.95 for 500 milligrams) because it’s flavorless. You can also look for a CBD oil that’s made with avocado oil because it’ll also be tasteless and the avocado oil has its own benefits, she says. According to a study published in the Journal of Nutrition, for example, adding avocado oil to salad increased absorption of carotenoids alpha-carotene, beta-carotene, and lutein, which the National Cancer Institute, American Cancer Society, and American Heart Association associate with disease prevention.

Find your perfect CBD dosage.

Remember: Always consult with a medical professional before introducing a substance like CBD into your life, says Pearson. He usually starts patients off with a small dose of 2.5 mg and then increases it from there depending on the effects. Noren says that Medterra’s CBD oil has lines on the dropper so that you can mete out your dose accurately when making CBD-infused foods.

Try it for the first time at night.

Never eaten CBD-infused foods before? Pearson notes that CBD can have a sedative effect, so give it a go at night to see how you react if it’s your first time. After all, you probably don’t want to doze off at your desk post snack.

Pair CBD with the right foods.

CBD is fat soluble (i.e. it absorbs in fat), says Lee, so it’s best when paired with healthy fats. Noren suggests adding a dose of CBD to peanut butter or avocado before topping toast. For avocado toast, Lee says he’d infuse olive or coconut oil with CBD isolate, then drizzle it over the toast before eating. Another idea is adding CBD to pesto sauce, says Noren, since it has fats from the olive oil and pine nuts. Finally, consider using CBD in a smoothie, says Noren, because you’re getting loads of nutrients from other ingredients, such as spinach and berries. Noren suggests using Greek yogurt in your smoothie since it has fat, which will promote absorption.

Make a single serving.

Think about it: If you were to make a large batch of something, it’d be pretty difficult to figure out how much CBD was in one serving, says Pearson. That’s why it’s better to focus on single serving CBD-infused foods (hence why avocado toast and smoothies are great ideas).

Don’t heat it up.

It’s best to integrate CBD into the final product rather than literally “cooking” with it, says Lee. When you heat CBD, it starts to degrade, losing its potency, he explains. You don’t want to go above 350 degrees, says Lee. Let’s say you’re preparing something like scrambled eggs and want to add CBD to your breakfast. Instead of throwing CBD into a hot pan, Lee recommends preparing CBD-infused butter and folding it into your scrambled eggs at the very end, when they’re done being cooked.

A Quick and Easy CBD-Infused Smoothie

Ready to play chef and prepare some CBD-infused foods yourself? Give Noren’s CBD-infused smoothie recipe a whirl. It can be customized with different fruits depending on your taste, or eaten as a bowl with extra fruit arranged on top or folded in.

Ingredients:

  • 1 cup frozen berries (strawberries, raspberries, blueberries)
  • ⅔ cup Greek yogurt (opt for yogurt with a fat content—no non-fat for this recipe!)
  • ½ cup packed spinach
  • 2 to 3 Tbsp. milk (whatever kind you prefer)
  • Desired CBD dose (2.5 mg is a good starting point for beginners)

Special Equipment:

  • Blender

Method:

  1. Place all ingredients into the blender and mix until well combined.
  2. Pour into a mug or bowl.
  3. Enjoy your delicious CBD-infused smoothie.
Categories
Happy x Mindful Wellbeing

One Minute Of Meditation A Day Is Good Enough (Really)

I grew up knowing that meditation was good for me. Our high school guidance counselors frequently suggested meditation to us as a stress-management technique. Experts on The Oprah Winfrey Show recommended meditation. Multiple media outlets frequently reported on the benefits of meditation.
Like many people, I had the knowledge that meditation is good for you—but I still didn’t do it.
Why? Mostly I believed I lacked the time. Not to mention that I simply got bored if I had to sit still for longer than 10 minutes.
I know I’m not alone. Many people agree that meditation is good in theory, but they struggle to practice it. In Meditation for Fidgety Skeptics, author Dan Harris provides a pretty bold solution. He asserts that one minute of meditation (nearly) every day can be beneficial.
I know what you’re thinking: One minute? How can anything positive come out of only one minute of meditation a day?
One minute of meditation is just a stepping stone. It’s an excellent start for those who struggle to get into meditation—or those who are skeptical of the practice in general. Here’s why.

1) It makes you aware of the buzz within your own mind.

If you’ve ever tried meditation, you probably realized that it’s really hard to soothe your brain: Your thoughts are constantly buzzing around in your mind. Truthfully, though, this is a good thing.
This awareness of your own thoughts is beneficial in itself, Harris said in an interview with NPR. He notes that beginner meditators realize that their minds are constantly busy, which is an important realization in itself. Once we begin to notice how busy our brains are, we have a better understanding of our thoughts.
Take, for example, my own experiences with meditation. I often have mean or judgmental thoughts, like everyone else. For example, I might judge a person by their appearance or I might have body-negative thoughts even though I don’t put much stock into looks.
I might not believe these things, but I still think them. My gut tells me to be ashamed of these thoughts and hide them instead of unpacking them.
When I became aware of how many thoughts flow through my mind, I realized that the loudest thoughts aren’t necessarily ones that need to define my actions or my attitude. I’ve learned to examine the thoughts I have and process them instead of letting them rule my actions.
One minute doesn’t seem like enough to clear your thoughts, but that’s not what you’re aiming to do. An awareness of that “buzz” in your mind is super beneficial in itself, and it can be achieved in just one minute.

2) It helps you form a habit.

Forming a habit is extremely hard but extremely rewarding.
One of the many tricks when it comes to forming a habit is routine. The key is consistency, not quantity. Doing something everyday-ish, as Harris says, means you’ll be able to form the habit and become acquainted with doing it often.
Ten minutes a day can be pretty hard to set aside, but I think we all have at least one minute where we’d otherwise be scrolling through social media. It’s easier to commit to one minute a day, which means this habit will be easier to stick to.

3) You’ll likely increase the time you spend meditating.

Once you’ve formed that habit, it will be easier to increase the time you spend meditating.
Scientific studies have suggested that meditation improves one’s emotional wellness. Gratitude meditation has been linked to better mental health and emotional regulation, and other studies have shown that meditation can improve your ability to cope with stressful circumstances. Even better, experts have suggested that the optimal amount of time for meditation each day is five to 10 minutes.
Spending 10 minutes a day meditating is a hard sell if you’re unsure if it works. One minute, on the other hand, isn’t much to lose. Once you try it for a minute each day, you’ll see the benefits. Meditating will sell itself.
Once you’re into it, it’s easier to think, Hey! I can do this for a few more minutes. Soon you’ll build up to a longer amount of time. More minutes spent meditating equals more benefits for you!

How to Start Meditating

Yes, 60 seconds of meditating per day can be super useful—but if you’ve never done it, you might be wondering where to start.
First, remember to keep your expectations low. You won’t be able to “calm your mind” immediately, nor will you be able to clear your thoughts. Let them buzz. Notice them. Try not to get wrapped up in them; instead, watch them float by like you’re watching a movie.
Second, being comfortable is important. You probably don’t need a meditation cushion as you’re only still for a minute, but you should sit in a comfortable space free from distractions.
Try to focus on something still, like a simple object in front of you or a wall. You can also focus on your own breathing. For beginners, focusing on something tangible is a fantastic way to get into meditation.
Still struggling? Try a guided meditation or download a meditation app like Headspace.
Remember that you don’t need to be a mindfulness master to get meditation to work for you. Even if you feel like you’re not doing it “right,” it can still benefit you—one minute at a time.

Categories
Healthy Her Way Lifestyle

Laura Scott Of A Little Bit Of Lacquer

“You don’t need to be there every minute of your kids’ life for them to know they’re loved.”
Read that sentence again. And again. Okay, just one more time.
When I read that on Laura Scott’s blog post about being a working mom, it instantly resonated with me—hey, I’m a working mom! My daughter has attended daycare, is currently in a before- and after-school care program, and my family babysits her all the time—all of which allow me to juggle my career, a social life, and self-care. Even though I know time apart is important, the mom guilt constantly creeps in. But reading Laura’s posts on the importance of finding a village (and using that village!) was so important for me; it never hurts to be reminded that my daughter is loved and well cared for, even if I’m not there every hour of her life.
So that’s why I’m happy this week’s Healthy Her Way feature is Laura Scott of A Little Bit of Lacquer. Because of posts like that (and so many others), it’s clear that Laura is a mom who gets it. Plenty of moms on the internet are at the harsh end of pointed fingers for not doing enough for their kids, for not being there enough, for having other priorities too. Laura, on the other hand, is open about the fact that she does do a lot besides parent her three daughters. Of course, she’s more than just a mom (aren’t we all?)—she’s a graduate of Harvard Medical School, a dermatology resident specializing in skin of color, a wife, and a blogger. To say that she’s got a lot to juggle is an understatement.
Laura started her blog in her second year of med school to hold herself accountable for the interests she had outside of medicine (and constant second-year studying). Today, it helps pay the bills that come with being a med school graduate and mom of three. She regularly posts about being a working mom, her interests both professional and personal, and how she and her husband, Nathan—who’s also a Harvard Med grad because of coursemake it work.
Reading Laura’s blog and scrolling her ‘gram, you get the sense that she won’t lead you astray with her recommendations. You won’t find any Flat Tummy Tea or appetite-suppressing lollipops here. Instead, she works with brands that actually meet her needs and those of her followers. She shares details about her working mom style and how to look put together when you’re feeling anything but (polished nails, well-fitting clothes, and good shoes are her top three tips). And, ever the doctor, she regularly posts skincare tips, dermatology issues to watch out for, and advice that will help us all stay safe in the sun.
If I haven’t convinced you to follow her religiously until the end of time, check out her responses below: She’s totally badass. She’s #blackgirlmagic embodied. She’s definitely one of my favorite finds, and I’m really excited to feature her this week.
HealthyWay

A Day in the Life

What does your daily routine look like?

Wake up between 5 and 5:30, take care of emails and maybe some studying, get ready from 6 to 6:30, then wake up the girls and get them dressed and fed. We’re out of the house by 7:20, drop them off at daycare, then head to work to be in by 8. In clinic it depends on the day, but I can be seeing general adult dermatology, pediatric dermatology, or be doing skin cancer surgeries and reconstructions.
I love the variety of things we do every day! Most days I’m done by 5:30 or 6, pick up the girls, and relax. I either cook something easy or order takeout, my husband usually gets home shortly after, and we play with the girls and just catch up on our days. The girls are in bed by 9, then we usually stay up until 11 or so working on various projects, catching up on Netflix, and spending time together!

What are your favorite ways to practice self-care?

Self-care is such a hot topic right now and I feel like everyone thinks it should mean some fancy green juice and hot yoga—but neither of those are my kind of thing! Self-care is whatever fills your cup! So for me it’s getting down on the ground and playing with my kids, indulging in a good movie and delicious takeout, and getting to spend quality alone time with my husband.

How do you stay inspired?

I’m incredibly lucky in that so much of my inspiration literally gets sent to me daily. Every day I get messages from young women all over the world who share how my life has impacted them. So many of them started school again after having a child, or decided to push through and apply for a new program, or just keep working hard knowing that what they want in life is attainable. It’s those messages that really push me and remind me not only of how blessed I am but how important it is that I keep going!
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HealthyWay
Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.

Loving Lately…

What are the best products you’ve discovered recently?

I am obsessed with Dove Beauty Bars—old news for any dermatologist since we always recommend their sensitive skin bar to most of our patients, but I’ve recently discovered their scented bars and the Go Fresh Revive beauty bar is my current obsession!

What are your favorite apps?

On the fun side, I’d say the app Snug—it lets you plan your IG feed to see how your pictures will fit and play around with the look. It definitely helps in planning a cohesive gallery! On the work side, I’d say Evernote. I use it for all my notes and ideas and screenshots and even saving receipts, and the best part is it’s searchable!

Whose Instagram is on your radar?

Oh my goodness it’s impossible to pick one! I love the IG community and surround myself with inspiring accounts! I think my two favorites right now are @travelnoire for constantly inspiring me to travel and empowering women of color to do so, and @thehomeedit. Literally every single one of their pictures makes me want to organize my house—another form of self-care for me: cleaning!

What are you reading, watching, or listening to?

Dear White People, Season 2
HealthyWay
HealthyWay

Laura IRL

What would the title of your autobiography be?

Ramblings. Anyone who watches my Instagram stories would know about my ramblings!

What woman in history would you love to take to brunch?

Madam C. J. Walker—often cited as the first female self-made millionaire in the U.S. and one of the most successful African-American business owners ever

What superpower would you like to have?

Move at superhuman speeds—like Quicksilver!

What’s your coffee order?

Blonde roast with cream and sugar: cheap and it’s the roast with most caffeine!
HealthyWay
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Follow Laura on Instagram and read (every single post on) her blog, A Little Bit of Lacquer.

Categories
Conscious Beauty Lifestyle

The Truth About Shampoo

When was the last time you sat down and thought about shampoo?
We’re not talking about spending 20 minutes browsing through bottles of TRESemmé during a shopping trip. We’re talking about the actual function of shampoo itself. Why is it necessary? Is it really necessary? And is there really any difference between the pricey products lining the walls of your favorite salon and, say, the cost-effective options at the drugstore? Or a bar of soap?

iStock.com/JackF

We’ve been thinking about shampoo for a long time now—probably too long, according to our friends and family—so we decided to reach out to a few experts to get some answers.

First of all, what does shampoo actually do?

You can probably guess the basics, but to really answer some of the difficult questions about shampoo, it’s important to understand how it works.
“[Shampoos remove] two things: the natural oil that accumulates in the hair and dirt from the environment,” explains Laura Waters, PhD, principal enterprise fellow at the University of Huddersfield. Waters is a forensic anthropologist who studied shampoo for BBC Two‘s Horizon.
Dermatologist Fayne Frey, MD, gets a little more specific in an email to HealthWay: “Shampoo is basically a liquid cleanser designed to clean the scalp of sebum, sweat, desquamating skin cells, styling products, and dirt.”

iStock.com/MihailUlianikov

Desquamation is the clinical term for when skin sheds (it’s also our new favorite word). Sebum is the oil our skin naturally secretes.
Basically, shampoo works in exactly the same manner as bar soap: It uses detergents to get rid of oils. The detergents are the heavy lifters, and other ingredients thicken the shampoo (watery shampoos don’t sell well), prevent bacterial contamination, add a pleasant smell, and make the mixture foam up in the shower.
[pullquote align=”center”]”… well-formulated shampoos will clean the hair adequately and leave the hair aesthetically pleasing to the consumer. The trick is finding one you like.”
—Fayne Frey, PhD[/pullquote]

People respond to that foaming action, but foaminess doesn’t guarantee cleaning power.
“Most consumers think foaming equals cleansing, although the two are not related,” Fayne clarifies. “Almost all shampoos are built around detergents that are blended together to achieve the [optimal] amount of cleansing, depending on the type of hair.”
iStock.com/gilaxia

“Harsher detergents, or surfactants, strip the hair of almost everything,” Fayne continues, “leaving the hair dull and lackluster, often [susceptible to] static electricity,” she explains. “Milder surfactants don’t clean as well but leave the hair more manageable. Certain ingredients are added to shampoos to address manageability, and other ingredients are added to make the shampoo itself more appealing to the consumer.”

What about specialty shampoos?

Specialty shampoos are big business. Baby shampoos, for instance, promise “no tears,” while oil control shampoos promise to detoxify the scalp and reduce grease. That’s not all marketing, but it doesn’t imply any massive differences in the formula’s basic composition, either.
“There are many different ‘types’ of shampoo claiming to be for different groups of the population,” Waters says. “They all do the same job—clean your hair. It is just that some, such as baby products, use milder [or more dilute] surfactants, which means they will be less likely to irritate the skin but also not be as effective if you have a lot of oil/dirt to wash away.”

iStock.com/South_agency

“Most of the other types of shampoos, such as ‘volumising’ and that sort of thing, have added ingredients as well as the surfactants,” she says. “Some put a coating on the hair to make it seem thicker, some have extra conditioners, but they still all contain surfactants.”
That’s also true for bar soaps. In fact, if you find yourself in a situation where you’re completely out of shampoo, a little bit of bar soap should accomplish the same basic thing.


That’s right; shampoo is, ultimately, unnecessary. That doesn’t mean that it doesn’t serve an important purpose.
“Most people believe that their hair looks better when the oil is removed,” Waters writes. “It looks and feels cleaner, but there is no need to wash it away, really.”

That brings us to the “no-poo” movement.

Disregard the silly name; the idea is that hair is healthier without shampoo because the natural oils in our hair are, well, natural. Why strip away something that’s supposed to be there?
It’s not a ridiculous idea, and it’s gone somewhat mainstream. Gwyneth Paltrow is an avid no-poo-er, per a report in Express.co.uk, and publications like Marie Claire and The Telegraph have published fawning testimonials from no-poo adherents.
https://www.instagram.com/p/BidF3QCB__b/?tagged=nopoo
There’s even a dedicated site, nopoomethod.com, to guide new non-users. According to Frey, there’s nothing wrong with foregoing shampoo completely, provided that you don’t mind some changes in the texture and feel of your hair.
“For healthy scalps, personal preference [determines how often you should shampoo],” she says. “[There’s] no consensus. No evidence that shampooing at any given interval is beneficial to scalp health.”
https://twitter.com/itmaehata/status/984488616905920514
If you don’t wash your hair at all, sebum will build up, potentially causing itchiness or oily dandruff. With that said, Frey notes that scalp health and hair aesthetics are two entirely separate issues.
“Individuals with scalp conditions, redness, itchy scalp, scaly scalp, or other irritations should seek medical attention and see a dermatologist before expecting to cure their scalp ailments with [over-the-counter] shampoos and conditioners,” she says.

We asked Frey whether our shampoo habits might harm the health of our hair.

“The bottles say lather, rinse, repeat, but they never tell you when to stop!” says Frey.
We’ll always appreciate a decent shampoo joke.

iStock.com/dolgachov

“The answer to your question is there is no consensus on how often [to shampoo] or if any given individual with a healthy scalp really needs to shampoo,” she explains. “Before the 1930s, shampoo didn’t even exist. Folks used bar soap if they desired to clean their hair.”
The first liquid shampoo hit markets some time around 1927, but of course, people had been washing their hair for centuries prior. Modern shampoo is largely safe; cosmetic shampoos are regulated, for both their contents and their branding, by the Food and Drug Administration. Medicated shampoos must be approved by the administration.

That means those scary-sounding sulfates listed on the back of your shampoo bottle are safe—within limits. One study published in the International Journal of Cosmetic Science did find that sodium lauryl sulphate, a common commercial shampoo ingredient, caused noticeable damage to hair proteins. That study was carried out at a microscopic level, however, and the authors didn’t recommend against shampoo use; their goal was simply to compare the conditioning effects of different hair products.

Frey says that, provided you have a healthy scalp, you can shampoo your hair as frequently or infrequently as you’d like.

“Folks who don’t want to expose themselves to the chemical ingredients in shampoos … never need to shampoo,” she tells us. “Shampooing daily has become part of the American culture, but for most [is] totally unnecessary. Some say it is un-American to not shampoo, but the ‘no-poo’ movement is growing.”
https://twitter.com/pimpgotdistress/status/996367948251049985
For what it’s worth, we couldn’t find anyone who says that it’s unpatriotic to forego shampoo, but we’ll take Frey’s word for it. The takeaway is that if you like oily hair, you can safely stop shampooing. Just be prepared for the results.

“It is perfectly normal to have oily hair, but most prefer not to … . [How] quickly your hair generates oil depends on how often you need to wash it away,” Waters says. “Dirt from the environment sticks to the oil, and so the former makes the latter seem worse.”

Ever thought about pH levels? Maybe you should.

“Certain characteristics of shampoos and conditioners will affect hair appearance,” Frey notes. “The pH of a shampoo can affect [hair strength] and manageability. Unfortunately, the pH of … shampoos and conditioners is not found on the labels. Consumers must contact the manufacturers for this information.”

iStock.com/Steve Debenport

“The pH of the scalp is around 5.5; pH of a hair shaft is around 3.6,” Frey continues. “Very alkaline products (high pH) can leave the hair with static and difficult to manage.”
According to one study in the International Journal of Trichology, shampoos with an alkaline pH may “increase the negative electrical charge of the hair fiber surface and, therefore, increase friction between the fibers.” That friction, in turn, could lead to cuticle damage fiber breakage.
iStock.com/stock_colors

While the researchers advocate for pH labeling on shampoo bottles, they acknowledge that further research is needed to figure out what the optimum pH range is.

Our experts agreed on one point: Great conditioners, it seems, are worth the money.

When we asked Frey whether shampoos can ever really add volume to hair, she quickly got to the real issue.
“Possibly, for some people, it can appear to have a small effect for the short term,” she writes. “[But] it’s the conditioner that makes a much bigger difference.”
“The idea of beautifying the hair is a secondary issue for shampoos and better addressed by well-formulated conditioners,” Frey says.

iStock.com/skynesher

Conditioners basically bind cuticle flakes to the shaft of each hair, providing a smooth feel and improving appearance. They’re not magical—they can’t add new hairs to your head, either—but they can provide the so-called “volumizing” effect that manufacturers love to tout.
“Shampoo doesn’t tend to be left on the hair for long and is quickly washed away, whereas conditioning products are left on for longer and more likely to have an effect,” Waters says.
“The price of a shampoo is only partially about the ingredients: it is also the image, such as the packaging, et cetera,” Waters continues. “… I wouldn’t buy the [expensive bottle of] shampoo, as it isn’t that much better than [an inexpensive] bottle.”
[pullquote align=”center”]”Some like their hair a bit wavy, others not so much. Beauty, when it comes to hair, is truly in the eyes of the beholder.”
—Fayne Frey, PhD[/pullquote]
Frey recommends experimenting to find what works well with your hair and scalp.  

“Of course, well-formulated shampoos will clean the hair adequately and leave the hair aesthetically pleasing to the consumer,” Frey says. “The trick is finding one you like.”
When buying any product for your hair, it’s imperative to keep that you in mind.
“Some folks like the full, wild hair look, others prefer flat,” Frey says. “Some like their hair a bit wavy, others not so much. Beauty, when it comes to hair, is truly in the eyes of the beholder.”

Categories
Favorite Finds Sweat

Squat Tested: The Best Workout Leggings For Your Next Gym Sesh

Whether you’re a fan of HIIT, CrossFit, weightlifting, or yoga, you know a banging new pair of leggings is major inspo to get your butt into the sweatiest, shreddiest class. But wouldn’t the world be just a tad more amazing if you didn’t have to wonder whether your workout leggings were going to fit as well in your most intense fitness class as they did in the comfort of the fitting room?
We’re over the aggravating readjustment game, camel toes, and unsightly sweat spots and ready for workout leggings that will still be hugging our hips at the end of a grueling 60-minute gym sesh.
Need a playlist for your next workout?
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So, which workout leggings are the best for training in the gym?

I’m here to help: I put five pairs of fitness leggings through the wringer, and between bodybuilding splits, Olympic weightlifting workouts, and circuit-style training sessions, the following pairs showed their true colors.
I ended each workout with a journaling sesh detailing my expert insights on factors including snatch-proof stretchability, reliability of the waistband, moisture-wicking technology, and of course aesthetic appeal. Knowing you look bomb is just the confidence boost you need to power through your Tabata circuits. Continue reading for my workout-altering takeaways.
[sol title=”Athleta Up For Anything ⅞ Tight” subheader=”Size XS—Available in Plus, Petite, and Tall Sizes”]
From running on streets to jumping over 32” boxes, Athleta delivers with their Up For Anything ⅞ Tight. I wanted a workout legging that I could depend on to get me through the fastest circuits and most grueling leg workouts and was pleasantly surprised by these comfortable and supportive leggings.
The flat waistband fit my body well and did not require any adjustments during my workout. I was also impressed by the way the sleek material wicks away sweat without revealing panty lines.
Slim-fitting and tailored to every inch of my lower body, I was extremely confident sporting these leggings both inside and outside the gym. How often can we say that?

Athleta

Pros

Athleta struck the ideal balance between sturdy compression and comfort with this workout legging. The material fit snugly but didn’t pinch or leave me incapable of enjoying a post-workout meal.
The material was thin enough to feel light during my toughest workouts yet could still hide any hint of cellulite. If you prefer to work out sans underwear, this legging is a great option. And as much as I love my furbaby, I was pleasantly surprised by the way these workout leggings repelled dog hair.
I was so comfortable with these workout leggings that I even tested them out during a power yoga flow at my favorite heated studio. The verdict? My transitions between standing splits and Shiva squats never looked so smooth.

Cons

The one negative aspect I quickly discovered? I only had one pair.
Reminds me of: lululemon’s All The Right Places Tight
[link-button href=”http://fave.co/2D95152″] Get them from Athleta [/link-button]
[sol title=”Nike Pro HyperCool Training Tight” subheader=”Size XS—Available in Short and Tall Sizes”]
Although the Nike Pro HyperCool Training Tight’s waistband stayed in place better than off-brand pairs I’ve worn, there’s one feature of these workout leggings that can’t be ignored: They become pretty sheer during bends and squats. Overall, these tights functioned well as long as all movements simulating a squat or hip hinge were eliminated from the workout, which is pretty difficult to do when you’re in a fitness class or taking yourself through a rigorous full-body circuit.
As much as I love to see an OG brand alive and well in world of fitness apparel, this legging doesn’t top my list of best workout leggings.

Nike

Pros

The material provided a fair amount of support for the intense workouts I put the leggings through, maintaining shape and quickly drying any hint of moisture. None of my training sessions were interrupted with a feeling of clamminess, nor were they lacking in aesthetic appeal. The meshing was certainly a cute touch, while the black-on-black color scheme will keep any look classic.

Cons

As I mentioned, the waistband of the HyperCool Training Tight does stay in place, but that didn’t stop me from fussing with it throughout my workouts. The waistband is only 1.5 inches wide, compared to the four to six inch waistbands we tend to enjoy in most high-waisted leggings these days. As a result, I felt the band digging into my obliques around the top of the pant. These workout leggings were also prone to bunching.
The thin material did not cooperate with my squats, nor did it fit comfortably around my groin. The material had a tendency to ride up in very inconvenient places. (Just say no to camel toe!) Not only that, but it also contributed to more of a stiff rather than stretchy feeling in terms of compression. Lunging multilaterally wasn’t in the cards.
Reminds me of: Why thick waistbands always win!
[link-button href=”http://fave.co/2CVDzEo”] Get them from Nike [/link-button]
[sol title=”lululemon Speed Up Tight” subheader=”Size 2″]
As expected, lululemon handled my battery of tests well with the Speed Up Tight. My iPhone 6s fit perfectly in one of the side pockets as I hit the gym and jumped right into a hypertrophic leg workout.
The waistband fit like a glove, sitting just below my belly button and refusing to move even a centimeter during my workouts. I was fully supported and felt held-in during every weightlifting, barbell-jerking, GHD-swinging, trail-hiking movement I attempted in these workout leggings.

lululemon

Pros

The thick, silky material of these lululemon tights definitely impressed me. The four-way stretch accommodated every direction of movement, while the moisture-wicking technology ensured the leggings weren’t holding onto any sweat runoff. The fabric didn’t chafe at the seams, catch during intervals on the spin bike, or cling onto fuzz. As long as these leggings are handled with proper care, they’re also fairly anti-pilling—performing for an impressive period of time before showing signs of wear.
When it comes down to it, this will be the pair of leggings I grab on the way to my local CrossFit box.

Cons

As a smaller-framed woman standing at about 5’4” (on my very tallest days), I experienced a bit of fabric bunching around my ankles. While it didn’t inhibit my movement, this may not be the pair for you if you want a fully tailored look (try the Athleta Up For Anything ⅞ Tight instead).
Feeling snug in your leggings is great during a workout, but I was eager to take these off as soon as the training was over. The level of compression was far too much for leisure wear or even yoga. In that sense, there’s a lack of versatility and you may not get as much use out of these legging as you would hope for such a steep price. Bottom line: These workout leggings are an excellent investment for regular gym-goers who are ready to pay up for the compression they provide.
Reminds me of: Athleta’s Up For Anything ⅞ Tight
[link-button href=”https://fave.co/2r611ec”] Get them from lululemon [/link-button]
[sol title=”Nike Pro Dri-Fit Capri Training Leggings” subheader=”Size XS”]
Nike redeemed themselves with these Dri-Fit Capri Training Leggings. The material was fairly similar to the HyperCool Training Tight, but wasn’t sheer in the slightest. Hooray! Unlike many other pairs of crops, these workout leggings were tailored perfectly to the calves and resisted any rolling throughout the various workouts.
If you need ample breathability, this could be your go-to pair. Combining the short length with the delicate meshing made my sweatiest circuits and Bikram yoga flows easy breezy.

Macy’s

Pros

The stretchability and quick-drying technology made even the wildest movements comfortable in these workout leggings. The thin, sleek material hid my seamless undies (required with this pair!) and contributed to a notable anti-pilling effect. I felt safe to jump into the most friction-producing, heart rate–amping spin classes without a moment’s hesitation.

Cons

Similar to the HyperCool Training Tight, the waistband on the Dri-Fit Capri is noticeably narrower than the other pairs of leggings in this cohort. Without going into too much reiteration, I’m not a fan of the resulting fit around my torso.
What the legging had in breathability, it lacked in support. This model of workout legging didn’t have a level of compression comparable to the Athleta Up For Anything ⅞ Tight or lululemon Speed Up Tight. Suffice it to say, I wouldn’t feel comfortable wearing these capris during rigorous hours of training, but they work well for a 60-minute class.
The tight was one of the most athletic looking in the bunch. Great for the gym, but not for pairing with your favorite tops or cute kicks. If you’re hoping to take the beautiful deadlifter on the platform next to you out on a last-minute brunch and mimosa date, opt for a pair of date-approved, everyday leggings.
Reminds me of: Nike Pro’s HyperCool Training Tight
[link-button href=”http://fave.co/2DiDQov”] Get them from Macy’s [/link-button]
[sol title=”ZELLA Live In High Waist Leggings” subheader=”Size XS”]
I may be a fan of ZELLA when dropping into my favorite vinyasa flows, but I’m not an advocate for wearing the Live In High Waist Leggings to the gym for higher intensity fitness endeavors.
The fabric resembles a Luon-based lululemon Wunder Under, for anyone who’s familiar. It’s noticeably thicker than the rest of the leggings I tested, with more of a cotton-like feel. For me, these high-waisted leggings are more appropriate for a milder day of bodybuilding (arm day, for example), a pilates class, or even Zumba!

Nordstrom

Pros

The waistband on this pair of workout leggings was outstanding. It sat comfortably right above my belly button and stayed in place throughout hours of wiggling my torso. The thick material provided a cozy feeling of compression across the abdomen that was noticeably different from what I experienced in previous pairs. No digging, no squeezing, no tummy suffocation.
As mentioned previously, the fabric is quite a bit thicker than what I’m used to. It would be perfect for cooler days when you need added warmth without compromising flexibility or integrity.

Cons

The quality of the fabric used for the Live In High Waist Leggings was far too thick to be moisture wicking. It held on to my sweat, which meant I wound up flaunting those wet spots during my workouts.
Because the leggings have a cotton finish, they’re more prone to pilling and clinging, which isn’t ideal. Any high-friction activities like sprinting intervals or CrossFit circuits would certainly not be advised while sporting this pair. Although they can get the job done, they aren’t the best workout leggings to pair with your most grueling gym sesh.
Reminds me of: lululemon’s Wunder Under
[link-button href=”http://shopstyle.it/l/ImD3″] Get them from Nordstrom [/link-button]
[related article_ids=26396]

Categories
Fresh Fashion Lifestyle

20 Wardrobe Staples You'll Need This Spring

When those blustery winter days finally come to an end, it’s truly something to celebrate. Gone is the season of snow, ice, and single-digit temperatures. We can finally get out of our heavy coats and be comfortable leaving our homes again. If you don’t have a good set of spring basics, switching out your winter wardrobe for warm-weather pieces can be a struggle.
Whether you’re looking to add to your collection or need to build up your wardrobe, we’ve got all the spring essentials you need to make the transition.

Jackets

Though the temps do warm up when spring rolls around, that doesn’t mean that you won’t need an extra layer from time to time. For those days when a bit of chill is still lingering in the air, keep a lightweight jacket close by to warm up or stay dry.

Denim

A denim jacket is a great essential to have on hand for any season because it can easily be paired with pretty much anything. They’re especially perfect for spring, though, because they add a layer of lightweight warmth that won’t make it feel like you’re still lugging around a winter coat. You can easily incorporate a denim jacket into your look for the whole day, or throw it on or off when you need to.

Utility

A lightweight utility jacket is the perfect touch to any spring outfit. They’re effortlessly stylish and offer a few different options when it comes to how you style them. This particular jacket has snap closures and a high collar for times when you really need to keep the wind out, along with roll tab sleeves to stay cool and comfortable.

Rain

If there’s one item you need to have when spring rolls around, it’s a rain jacket. Unexpected rain showers are a pain to deal with, and this option from ethical fashion brand Everlane is classic and lightweight, perfect for carrying with you or keeping in the car. It’s also the perfect length for keeping your outfit dry with snap closures to help keep the rain out.

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Tops

Gone are the days of heavy sweaters and thick flannel (sometimes much to our dismay). Instead, spring is a time for fun colors and light layers that you can build up when you need to.

Basic Tee

If you’ve been looking for a classic, lightweight shirt, Madewell’s Whisper Cotton Crewneck Tee is perfect. From the first wear, it’s feels like a shirt that you’ve had for years: incredibly soft, airy, and drapey. It’s also available in a range of neutral shades that’ll pair perfectly with any outfit.

Denim Button Down

A good, light denim shirt is an essential piece to have in your closet, especially when spring rolls around. The long sleeves offer a little warmth on chillier days, but the fabric is typically lightweight so you won’t feel weighed down. You can roll the sleeves up for a more casual look or wear them down for something more classic.

Eyelet Top

Whether you’re heading to an outdoor party or taking a stroll around your local zoo, this eyelet top is the perfect addition to your spring wardrobe. Casual yet polished, it’s a simple shirt that still makes a statement with the eyelet detailing. Pair it with jeans and flats for a day out or with dressier pants and a heel for a stunning outfit to wear to the office.

Bell Sleeve Top

Spring is all about light pastels and breezy, flowy silhouettes, and this light blue top is the perfect embodiment of the season. Bold and feminine, the bell sleeves add a dramatic touch while the white stripes give it classic look, making this shirt an unexpected upgrade of the standard striped button-down.

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Bottoms

It’s not truly necessary to switch between different pants for winter and spring, but there are certain styles that tend to make more sense when the weather is warmer and brighter. Switch from heavy corduroys and knits to lighter and brighter fabrics this season.

Dressed Up Jogger Pant

Whether you’re running weekend errands or it’s a more casual day at the office, these upgraded jogger pants are the perfect way to look comfy yet put together. The front pleats give them a dressier touch, but the stretchy waistband and cuffed ankles will keep you cozy all day long.

Casual Boyfriend Jean

These will be your new favorite warm-weather jeans with the classic style and cropped ankle. Cuff at the ends for a retro yet contemporary vibe, and pair with a simple t-shirt and sneakers or strappy sandals to look and feel cool and relaxed.

White Skinny Jean

Most people don’t reach for a white jean during the winter months, so spring is the perfect time to incorporate them back into your rotation. If you’re worried it’s a style you can’t rock, we can pretty much guarantee this mid-rise version from Old Navy will flatter everyone.

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Dresses

When the sun is out and the weather is warm, dress season is truly back in session. Winter dresses are great with layers, but spring dresses are brighter, bolder, and made to stand out on their own.

Midi Dress

If you need a dress that’s perfect for an outdoor spring event, this eyelet midi dress is the one. The design is simple yet stunning, giving off a flowy spring vibe that can still be dressed up. It’s available in seven different colors, so everyone can find an option that’s perfect for their next party.

Knit T-Shirt Dress

For more casual days, a t-shirt dress is a great option to have in your closet. The material is soft and comfortable, keeping you cozy all day long while offering a slightly fitted look for effortlessly chic style. Wear it alone or pair it with a denim jacket and baseball hat for a cool, relaxed touch.

Floral Dress

Spring is all about the florals, and this fun flowery dress is perfect for any occasion. Especially on cooler spring days, the long sleeves and knee-length hem will help keep you stay comfortable in any setting. The tiered bell sleeves are a feminine touch that’ll make this dress a gorgeous go-to.

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Accessories

The right accessories are important for any season, and spring is no exception. From hats to shield from the sun to the perfect bag to tote outdoor-event essentials, accessories for spring should be cute and functional.

Hat

A Panama-style hat is a classic that’s perfect for spending the day outside, whether it’s at the beach, in the park, or even just at a backyard barbecue. The style is simple and can be paired with virtually any outfit, adding a cool and casual touch to your style.

Scarf

This lightweight scarf is perfect for days when you need a scarf but don’t want to bundle up in a heavy knit option. It’s a great everyday scarf that can be worn all day long or just as a little extra protection against the wind when you need it.

Bag

No one wants to lug around a huge bag at an outdoor event, and this adorable tassel bag is perfect for holding only the essentials while still giving you the room you need. It also has a long strap to make carrying it all day easy—either over your shoulder or as a crossbody.

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Shoes

When it comes to transitioning your wardrobe from winter to spring, it’s truly all about the shoes. Tuck those heavy-duty boots back in your closet until next season and get ready for sandals, strappy booties, and fun sneakers.

Slide Sandal

A simple sandal is the perfect option for a casual day, but many of us need an upgrade from our $2 pair of flip flops. These slides go with virtually everything, whether it’s a flowy dress or a pair of jeans and a t-shirt. They’re also available in a few different colors so you can find a pair that’ll work with your wardrobe.

Spring Bootie

Booties aren’t just for winter, but the pair you’d wear when there’s snow on the ground might feel a little too stuffy for spring. These eyelet booties are the perfect taupe gray to go with any outfit, and the cutouts give them an airy feel that’s perfect for warmer weather. The low heel also makes them a comfortable option for any outdoor or indoor event.

Block Heel Sandal

Spring weather means the return of strappy sandals, but we don’t just mean flats. These block-heeled sandals can be worn casually or with a dressier outfit, perfect for a day at the office or attending an outdoor party. The heel is also just the right height to keep your feet comfortable all day long.

Fashion Sneaker

Spring showers tend to sabotage plans of wearing fancier footwear, so having a good pair of sneakers on hand for rainy days is crucial. These classic adidas sneakers are a go-to for any spring weather conditions and are perfect for anything that requires a more casual shoe, whether it’s running errands or just hanging out in the backyard.

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Categories
Happy Home Lifestyle

Why Air-Purifying Plants Are A Breath Of Fresh Air

Air-purifying plants sound like something out of science fiction, so maybe it shouldn’t come as a surprise that we know about them thanks to a NASA study. In the 1980s, a team led by Bill Wolverton, PhD, determined that plants are capable of removing volatile organic compounds from sealed environments.
Obviously, those findings were important for aerospace professionals—a typical spacecraft has a significant amount of weird compounds bouncing around inside of itbut the NASA Clean Air Study also had important implications for typical American households.

We decided to look into the practical side of the science: Can houseplants really improve indoor air quality, and if so, to what extent? Are certain plants better than others?

How Volatile Organic Compounds Affect Indoor Air Quality

First, let’s take a quick step back: Volatile organic compounds (better known as VOCs) are a problem because they’re thought to cause various ill effects, including fatigue, allergic skin reactions, headaches, nausea, and even serious problems like central nervous system damage. Some are known carcinogens, per the Environmental Protection Agency. There’s even evidence that VOCs cause something called sick building syndrome, which occurs when the occupants of a building become mysteriously ill.
Unfortunately, we basically invite these pollutants into our homes: VOCs can be emitted by certain paints, flooring, furniture, computer printers, aerosol sprays, and hobby supplies.

So, how do air-purifying plants get rid of VOCs?
Do they chow down on them, Little Shop of Horrors style? (Not quite.)
To find out how air-purifying plants do their jobs, we reached out to Wolverton, who’s continued to research plants’ effect on indoor air quality since his groundbreaking work with NASA. He’s also written several books, including his most recent, Plants: Why You Can’t Live Without Them.

“Plant leaves produce negative ions as they emit water vapor during the process of transpiration,” Wolverton tells us via email. “Plants with the highest transpiration rates produce the most negative ions. Negative ions have the ability to destroy airborne molds and bacteria. Negative ions are charged particles that attract dust to their leaves. This is why dust often accumulates on their leaves.”

“So, in essence, the negative ions are pulling dust particles to the leaves and reducing the amount of dust particles that are suspended in the air,” he continues. “This same mechanism assists in the removal of VOCs from the air. The transpiration process pulls air down to the plant roots. VOCs in the air are brought down to the root zone, where microbes biologically break them down and utilize them as a source of food for themselves and their host plant.”

We’d love to simplify that as “Yes, plants chow down on pollutants, Little Shop of Horrors style,” but it’s a bit more complicated than that. There is some evidence that micro-organisms surrounding the plants do most of the heavy lifting. In any case, plants do seem to eliminate VOCs, but scientists disagree as to the extent of the effect.
Majbrit Dela Cruz of the University of Copenhagen has also studied how potted plants remove VOCs.
“In our group, we have not investigated homes or offices, but there are a few other studies that show that plants remove VOCs in real-life conditions,” Dela Cruz tells us. “Unfortunately, there is not much research that has investigated removal of VOCs by plants in real-life conditions. At the moment, I would say that it’s impossible to make a general statement to what extent plants can improve our air.”

Wolverton, on the other hand, strongly believes that houseplants can affect indoor air quality (IAQ), and not simply by producing oxygen.  

“Most homes do not use mechanical ventilation, and interior plants can be very effective in improving IAQ in energy-efficient homes,” he writes. “While at NASA, we conducted a study in a tightly sealed structure that we termed the ‘Biohome.’”

“Through sophisticated analytical instrumentation, we showed that interior plants could remove most of the chemicals within this structure that was laden with indoor air pollutants.”

Are certain air-purifying plants better than others?

All of that research is fascinating, but it doesn’t really help us choose between a Boston fern and a peace lily.
“I’m often asked the question Which plants should I choose for my home and how many?” says Dela Cruz, shortly after we asked her those exact questions in that exact order. “This is not possible to answer.”

To be clear, Dela Cruz does believe that plants improve air quality, but she didn’t want to recommend specific plants, simply because she believes that researchers need to study the issue in greater detail before offering advice.

“People wonder how difficult it can be to quickly test a lot of plants,” she writes. “It may not be difficult to screen a number of plants to see if they have a potential to remove a few compounds, but to investigate if they can remove hundreds of compounds over a long time period (which is what they should be able to do in real-life conditions) will take a lot of time.”

Wolverton, however, isn’t shy about making recommendations. His company’s website notes formaldehyde (a common and potentially harmful VOC) removal rates for a number of different potted plants in potting soil, so if you’re looking for specific air-purifying plants, these are the plants Wolverton recommends based on his research.

Boston Fern (Nephrolepis exaltata Bostoniensis)

The Boston fern showed the highest removal rates in his study: 1,863 micrograms per hour. While you probably won’t be measuring micrograms of VOCs, it’s good to know that this easy-to-care-for fern is at the top of Wolverton’s list. If you get one, don’t forget to keep this baby humid—it thrives in damp soil!

Dwarf Date Palm (Phoenix roebelenii)

The dwarf date palm comes in second in Wolverton’s tests, with a removal rate of 1,385 micrograms per hour. If you’re feeling tropical vibes, this is the plant for you. It’s an easy plant to love, but make sure you’ve got space: They can grow to between 6 and 12 feet tall.

Bamboo Palm (Chamaedorea seifrizii)

If you’ve got a low-light space, the bamboo palm might be your best bet for air-purifying plants. Wolverton notes that this plant removes 1,350 micrograms of formaldehyde per hour. Though it’ll get tall like the dwarf date palm, it’s a little more low maintenance.

Dracaena Janet Craig (Dracaena deremensis ‘Janet Craig’)

The dracaena Janet Craig may be the perfect houseplant: It’s easy to care for (sensing a theme?), its colors are beautiful, and Wolverton says it removes 1,328 micrograms per hour. Get yourself a Janet.

English Ivy (Hedera helix)

We all know English ivy. Though it’s usually grown outside, give it some bright light and something to climb up (or down), and it’ll be perfectly happy purifying the air of your abode. Wolverton notes that its removal rate is 1,120 micrograms per hour, too.

Weeping Fig (Ficus benjamina)

It’s a tree! Inside the house! And though it has a sad name, the weeping fig will bring joy (and a decrease of 940 micrograms of formaldehyde an hour) into your house. Though its natural habitat is the rainforest, it’ll work well in your house too—provided that you leave it alone.

Peace Lily (Spathiphyllum ‘Clevelandii’)

Not quite a gardener? Start with a peace lily. It’s not actually a lily, it’s hard to kill, and it’s pretty. Plus it’s on the NASA study’s list and Wolverton’s list as a household air-cleaning plant, thanks to its removal rate of 939 micrograms per hour.

Areca Palm (Dypsis lutescens)

You haven’t seen a plant on Instagram if you haven’t seen an areca palm on Instagram. This big palm, with a 948 microgram removal rate, will cover up a bare corner or wide wall easily. They can live for up to 10 years, so be ready to commit.
(Wolverton does note on his site that these removal numbers come from chamber-sealed studies, not in a real house where “conditions could vary significantly.” So he recommends doubling up if you’re looking to buy one—or more!—of these air-purifying plants.)
Regardless of contradictory research about VOC removal, having plants within the home is a great way to reduce carbon dioxide and increase the amount of oxygen, which is beneficial on its own. If you’re looking to get started, Wolverton writes on his website, “I recommend at least two good-sized plants per 100 square feet of space within a home. Of course,” he notes, “if the homeowner can maintain more plants, then it is even better.” Plant ladies, unite!
When choosing any new air-purifying plant, keep these tips in mind:

Remember that some plants are toxic to pets and humans.

According to the National Resource Center for Health and Safety in Child Care, examples include the morning glory, lily of the valley, iris, foxglove, and hyacinth. Flowering plants, in other words, tend to be poisonous, whereas plants like the Boston fern, jade plant, and snake plant (ironically) tend to be safe. Research any new plant before bringing it into your home, regardless of how cute it looks on your kitchen table.

Suit your houseplants to your lifestyle.

Your new plant can’t purify the air if it’s dead. Some of the HealthyWay crew aren’t natural green thumbs or used to sticking to watering schedules, which is why we picked up a cast iron plant (Aspidistra elatior) in our office; it got its name because it’s incredibly tough! Other hardy options include the jade plant and spider plant. Boston ferns aren’t too tough to care for, either, but they require plenty of light and high humidity.

Finally, if you’ve got allergies, avoid blooming plants, as they can produce pollen.

Wolverton also suggests taking a few extra steps to eliminate standing water. “It is best to cover the potting soil with a layer of porous material, [for instance] aquarium gravel, hydroculture pebbles, etc.,” he writes. “This allows the surface of the plant container to stay dry, and therefore, [it] will not grow mold.”
This might also boost the plant’s air purifying powers to some extent. “I recommend that people with allergy sensitivities grow their plants in hydroculture,” Wolverton writes. “In hydroculture, plants are grown in pebbles instead of soil and the container is sealed. Therefore, you eliminate the problem of standing water in the drain tray when using potting soil. Our studies show that plants grown in hydroculture are more effective in removing VOCs because the air can more easily travel to the plant’s roots through pebbles than in compacted soil.”
If you’re concerned about VOCs, the best way to keep them out of your home is to stop them from entering in the first place. Choose low- or no-VOC paints, renovate with low-VOC construction materials, and buy higher quality furniture (secondhand where possible—it’s better for the environment, and antiques beat IKEA any day).  

With that said, a few houseplants will certainly improve air quality, and although the extent of the effect is debatable, we’re pretty happy with our cast iron plants and Boston ferns. Plus, we get to tell our houseguests about “biofiltration.” That’s certainly worth a trip to the gardening center.

Categories
Well-Traveled

What Every Woman Traveler Needs to Know Before Taking Her First Solo Trip

I’ve got a case of wanderlust, and a serious one at that. My dream lifestyle involves bouncing from one country to the next, with all the essentials right on my back. And while I haven’t gone full digital nomad…yet…I do travel a lot—more frequently than I can find a companion to come with me.
So what’s a wanderer to do? She hits the road on her own.
Getting the confidence to travel solo, though, is a trek in and of itself. The first day of my first solo trip in 2010 involved holing myself up in a hotel room. I had left the familiarity of New Delhi, where I studied Hindi and Indian art with 20 other American college kids, to conduct field research on local cuisine around India. An overnight train ride dropped me (and my unmanageably large backpack) off 900-ish miles south in Ahmedabad, and it hit me: I was alone. I felt vulnerable and intimidated, so when I arrived at the hotel, I struggled to leave. I felt like a failure.
But time was ticking and I needed to begin my research, stat. It took hours of giving myself an internal pep talk and making expensive long-distance calls to friends back home to finally work up the courage to leave my hotel room. But I did it, and it turned out to be one of the most rewarding experiences of my life, inspiring countless future trips around the world with no one’s hand to hold but my own.
Hopping on a plane to somewhere you’ve never been, where you don’t speak the language, and you have little idea where to go or what to do…it sounds ludicrous, I know. But there’s something deeply invigorating about getting up in the morning and having the entire day to explore the world alone. You have no one to answer to but yourself.
Trust me, you can do it. Any woman with a bit of grit and a lot of curiosity can (and should) take at least one solo trip.
When it comes time for yours, I’ve got some tips that can make your adventure easier and (hopefully) more fun.

Spin the globe.

The destination you choose will set the tone for your journey. If it’s your first time traveling solo, look for a place that has a strong tourism infrastructure: lots of hotels, restaurants, and things to do. That will make it easy for you to meet other people and enjoy the experience with minimal hassle.
Just as important is safety, especially when you’re a woman traveling alone. The U.S. Department of State publishes official travel advisories that can warn you about potential dangers in different parts of the world. TripAdvisor and travel forums can give you recent travelers’ perspectives of a place. The Lonely Planet destination guidebooks (a must-have on every trip I take) also offer traveler-specific guidance on dangers and annoyances you might experience on your trip.
Having never been the victim of a crime abroad, I genuinely believe many places in the world are safe and welcoming. Do your homework before you hop on the plane, leave your valuables at home, and remain assertive and confident no matter what the trip throws your way.

Dress the part.

What you wear plays a big role in how you experience foreign destinations. It’s a reality I don’t love, but it’s been my experience nonetheless.
I feel more comfortable when I cover up with cotton garments on my trips—often knee-length skirts (or longer), T-shirts, and jackets and scarves. However, if locals are wearing shorts and tank tops, I consider that a cue that it’s fine for me to do so too. Uniqlo and Zara have become my go-to stores for updating my travel wardrobe.
Dressing like a local is another way to show respect for host country and blend in. Visit a local mall or market early in your trip and see what clothes catch your eye.

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Getting Around

Getting around in a foreign country is equal parts confusing, frustrating, fascinating, and fun. I recommend taking a private cab (or arranging a pickup from your hotel) when you go to a new country alone. It’ll help you get your bearings after a long flight.
But try using public transportation throughout the rest of your trip. Riding the subways or hopping on buses saves you money and immerses you in the culture, showing you what it’s actually like to live in a different place.
Some of my most vivid memories from my time in Jakarta, Indonesia, involve bumpy rides around the metropolis backed by the music of buskers on the crowded Kopaja buses, and it was a lot more colorful than sitting alone in a taxi.

You do you.

There’s nothing like the feeling of freedom you get when traveling solo. Feeling ambitious and want to take on a five-mile hike followed by an afternoon of museum hopping? Go for it! Has the trip worn you out and you need a break? Sip coffee and pore over a novel at a cafe all day—no judgment.
No matter how you choose to spend your days, you’ll learn about yourself, what you find fulfilling, and what it takes to live authentically—all skills that will continue enrich your life back home.
You can also consider diving deep into something that intrigues you. If you’re completely obsessed with the local cuisine, fill your itinerary with foodie activities and restaurant reservations. A cooking class, a stroll through a food market, and dinner at the place all the locals love are all musts. Immersing yourself in an area of interest will give your trip a greater sense of purpose.

Oh, the People You Meet!

It’s a fact: When you take a solo trip, you’re going to get lonely. But here’s another fact: You’re going to meet people.
Eager for some companionship after spending a few days alone, I made conversation with a woman playing solitaire in the hotel room of my guesthouse in Amritsar. She was friendly, and we decided we’d go see the festive border ceremony between India and Pakistan, a day trip I was nervous about taking on my own. There, we danced to Bollywood music with Indian women in the streets as tens of thousands of people showed pride for their countries, waving flags and chanting.
It was electrifying to share this experience with someone I’d only just met. Friends are surprisingly easy to come by when you’re traveling.
Take the plunge and book a flight to that place you’ve always dreamed of visiting. And take it from me: Leaving your hotel room will be the biggest challenge of your first trip alone.
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