Month: May 2018

Categories
Health x Body Wellbeing

Egg Donation: Here’s What You Need To Know, From A Three-Time Egg Donor

Before I became an egg donor, I had a lot of questions about the process: What does egg donation entail? Are there any long-term health effects of donating your eggs? What should I know before I donate?
I googled it, but unfortunately there’s a lot of confusion and misinformation out there. This is probably because egg donation is often stigmatized. I read a lot of information online, but I wanted to know more. After all, it was a big decision.
I wanted to hear about egg donation from real donors—not just fertility specialists and egg donation agencies. Unfortunately, because of all the moralizing that surrounds egg donation, few egg donors really talk about their experiences.
So here I am, a three-time egg donor, telling you about my personal experience with egg donation as well as the scientific research behind the process. If you’re considering egg donation—or want to understand what the process is like for a donor—read on to find out what you need to know.

Who can become an egg donor?

Firstly, you’re probably wondering whether you fit the criteria for donation.
Generally speaking, egg donors are between the age of 18 and 35, although this can vary depending on the clinic you want to work with. You have to have a low chance of passing on genetic diseases. In addition to fitting specified health criteria, a potential donor will also have to undergo a scan and blood tests to ensure they’re qualified to donate.
If you have certain reproductive conditions, like endometriosis, it might not be advisable to donate eggs, even if a clinic would allow you to do so. “For women with endometriosis, there is evidence that ovarian reserve may be lower and procedural risks slightly higher if they have ovarian cysts,” says Rashmi Kudesia, MD of CCRM. Kudesia is board-certified in reproductive endocrinology and infertility by the American Board of Obstetricians and Gynecologists.
If you check all the boxes for becoming an egg donor, remember that certain characteristics—like having an education beyond high school, such as a college degree—can also make you more appealing to prospective recipients. Fitting the criteria is one thing, but you’ll still need to be matched to potential parents. This can take a while after you sign up and depends on how many potential parents the agency works with and your personal characteristics. It took me around eight months to be matched.

What exactly happens during the egg donation process?

Once a potential donor applies—either with a clinic or an egg donation agency—they wait to be matched with potential recipients (also known as intending parents or IPs). Once matched, the donors will undergo some blood tests and scans, says Kelly Rodgers, a five-time egg donor and egg-donation coordinator with Extraordinary Conceptions. The screening process involves a trans-vaginal ultrasound and a follicular count. The follicles are the small sacs in the ovaries where the eggs develop, and it’s important that donors have a healthy number of follicles—a number that needs to be determined by a donor and their healthcare provider.
If all is well, Rodgers says, contracts will be drafted and signed. The donor will go on to have hormone injections once a day for the next 10 days, give or take, with the dosage depending on their personal biology and determined by a fertility specialist.
“These medications are typically self-administered—which is not as hard as it sounds—via very skinny needles right under the skin, typically in the lower abdomen or outer thigh,” Kudesia explains. The medication contains synthetic versions of naturally occurring hormones called follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which are used by the body to promote ovulation during the menstrual cycle.
“While on medications, donors will have a handful of monitoring appointments to see how her body is responding to the the medication and, if necessary, travel to the intended parent’s clinic for about seven to 10 days leading up to the egg retrieval,” Rodgers says. This could include more trans-vaginal ultrasounds and blood tests. The scans will help fertility specialists determine when to schedule the retrieval, which is also known as an egg pick-up. The retrieval is a non-invasive surgery, meaning it doesn’t involve cutting into your body. Instead, an implement is inserted through the vagina and a needle enters the ovary. The eggs are retrieved through this needle. You’ll either be under general anesthetic or a deep sedation, so you aren’t able to feel anything during the retrieval.
There might be a mild discomfort when you wake up, but generally it isn’t painful. You should be discharged on the same day, after which you should go home and rest. You’ll get your period within the next ten days after the retrieval. After this, you’ll probably be more fertile than usual. Following one full menstrual cycle, your fertility will be back to normal according to Rodgers.
After your retrieval, the donated eggs will be fertilized and placed in either a surrogate’s uterus or the uterus of the female IP.

What are the short-term health effects of egg donation?

The most concerning issue when it comes to egg donation is ovarian hyperstimulation syndrome, or OHSS. It occurs when the medication used to facilitate egg retrieval elevates your estrogen levels, says Kudesia. “Because these levels induce water to be drawn out of your bloodstream into the abdomen, severe OHSS can cause bloating and swelling, nausea and vomiting, low urine output, and a risk of blood clots,” she explains. In some severe cases, the donor might have to be hospitalized and given IV fluids. They might also need excess abdominal fluids to be removed.
Kudesia points out that egg donors only have a 1 to 2 percent chance of developing a serious case of OHSS. “Though anyone who has a robust response to ovarian stimulation may have a few rough days around the time of their egg retrieval, it is quite rare to see a severe OHSS case these days,” she notes.

How can egg donation impact my future fertility? Can it impact my health?

Here’s where things become a bit more controversial: While many experts deem egg donation to be safe judging from the current research, many donors would like more long-term studies on egg donation. Many donors go on to have their own children, but at present there aren’t any long-term studies that have monitored the impacts of egg donation on donor health.
Raquel Cool, co-founder of We Are Egg Donors, a global forum for egg donors, is one of the people advocating for more studies. Cool is currently working on a book compiling personal accounts from donors as well as data on their retrievals. “We are big advocates for more research on donor health,” she says. “We’d like more transparency on how eggs are retrieved, how many overstimulate and to what extent of severity, and finally, how egg donation impacts our health down the line. There have been no long-term studies on donor health outcomes.”
On the other hand, Kudesia feels the research that’s currently available is a firm enough indicator that there aren’t any long-term effects of donation. “Though we do not have registries or long-term cohort studies to specifically report on egg donors, we nonetheless have a lot of scientific data from which to extrapolate long-term effects,” she says. Kudesia points out that the egg donation process mirrors the first half of an IVF cycle. It involves the same medication and retrieval process as IVF patients undergo, and IVF has been around since the ’70s, which is one of the reasons she considers egg donation to be safe.
“Multiple scientific papers, following tens of thousands of women for up to 30 years after IVF, have established the long-term safety of the procedure for moms and babies,” she says. Those studies haven’t found any long-term risks of ovarian or breast cancer, for example, Kudesia says
The studies that look specifically at egg donors also haven’t found any risks of egg donation, Kudesia says. “I would echo the statement of the American Society for Reproductive Medicine, which is that though there is no evidence of long-term risk.” She goes on to say, “Prudence suggests that women be informed of the possible risks, and limit the number of times they donate to six cycles.” She adds that fertility clinics must take precautions to avoid OHSS. “Though I would be thrilled to see more specific literature on this topic, what exists is very reassuring to me for women and clinics following the guidelines.”
Before donating, it’s important not only to understand the research or lack of research on the long-term medical effects of donation, but also the emotional impact it may have on you as a donor.

What are the emotional impacts of being an egg donor?

Many potential donors are curious about how egg donation will affect them on an emotional level. Of course, this is a difficult question to answer because the process affects everyone differently.
Kudesia states that donors need to be mentally prepared to donate their eggs. “All donors meet with a mental health professional to make sure they’ve thought through the possible ramifications of possibly having genetic offspring out in the world,” she explains. “If, after that discussion, you have any reservations at all, I would not recommend donating.”
My personal experience with egg donation has been emotionally rewarding. I’ve never regretted my choice, and I feel great about my decision to donate. However, not everyone has the same experience.
Some people experience remorse about not having a relationship with their offspring, for example. You might not get pregnant with or birth the child, but in terms of DNA, the child is biologically yours. In that sense, it can be difficult to know they exist without being able to contact them. Most donors I know, myself included, aren’t bothered by this, but it’s something you have to consider before donating.
Another aspect to consider is whether you’d want an open, semi-open, or totally anonymous donation. Certain clinics and egg donation agencies only facilitate anonymous donations, while others facilitate open donations, semi-open donations, or a mixture of the two. This is usually stated quite clearly on their websites. Personally, I’ve done one anonymous donation and two open donations, where I’m still in contact with the recipient families.

Could I be paid for egg donation?

According to international law, you’re not allowed to sell your eggs because they’re bodily tissues, but you can be compensated for your time since you might lose out on other forms of income while donating. More often than not, you’ll have to take time off work or studying and your personal life to become an egg donor.
Rodgers notes that the time commitment is something every donor needs to understand. “While the donation itself, in which you are on medication and undergoing the egg retrieval, is roughly two weeks, the medical screening process and legal contract finalization can add approximately six weeks time.” If you travel overseas to donate, as I did, it can be even more time-consuming.
In addition to compensation, you shouldn’t be expected to pay any medical expenses associated with the donation as those should be covered by the egg recipients. This usually includes covering any emergency expenses in case you have any health complications, like OHSS. Your contract should include the exact details of what is covered by the agency or recipients. If an agency asks for any money up front, be wary.
Also note that in some places, including the U.S., you might be taxed on any funds you receive in compensation for donating. In other places, like Australia, donors aren’t usually compensated at all according to Cool. If you’re curious about compensation, speak directly to the agency or clinic you’d like to sign with.

How do I know which egg donation agency or clinic to sign with?

While many agencies and clinics genuinely care about their egg donors, others might not treat their donors well. This is why it’s important to do a background check before signing up.
Cool notes that according to accounts by donors shared on We Are Egg Donors, there is a notable difference between the way donors in the U.S. are treated compared to donors in other countries. “Unfortunately, in the U.S. we see more instances in which higher numbers of eggs are retrieved, more cases of OHSS, greater challenges with withdrawing consent, and women feeling like they are being treated more like a number than a patient,” Cool says.
Your chances of getting OHSS are higher if more eggs are retrieved, since a higher egg count is usually associated with a higher amount of follicle-stimulating medication. As such, a clinic might overstimulate donors to get more eggs—at the price of the donor’s health. “High numbers are becoming so normalized within the industry that we see experienced donors rejected for subsequent cycles, or questioned about their medical records because they are considered ‘low producers’—yet their past cycle figures are between five and 20 [eggs], which is considered a safe and optimal range,” Cool says.
“Some clinics offer their clients (that is, the egg recipients) a cost savings option: a ‘shared cycle,’ in which a donor is stimulated to produce eggs—in one cycle—for two or three recipients rather than one,” Cool explains. This incentivizes clinics to over-stimulate donors so that they can collect more eggs for each of their clients. This is why carefully vetting agencies and clinics is important.
“I would do my best to vet agencies or clinics through word of mouth or reviews,” says Kudesia. “A clinic is perhaps the easier setup to vet, as all success rates are publicly reported and available online. Picking a clinic with high volume and success rates might help ensure that their methods prioritize patient safety and experience rather than trying to maximize egg number at any cost,” she adds. Kudesia also suggests you discuss the process with the agency or clinic before signing up, including the strategies they use to minimize your chances of getting OHSS. “Getting detailed, compassionate answers to these questions would be reassuring. Being rushed or pushed into donating should be immediate red flags,” she says.
When I donated my eggs, I was very well prepared: I researched a lot beforehand, I asked plenty of questions, and I thought about the emotional impact of donating before I did it. For those reasons, I felt confident in my decision and the people caring for me during the retrieval procedures.
Your generosity as an egg donor can mean the world to someone who wants to start a family, but it’s important that you’re well informed about the entire process before you start this journey.
[related article_ids=25610]

Categories
Gym x Studio Sweat

The Best Butt Exercises To Get The Derrière Of Your Dreams

Summer is right around the corner, and if a booty boost to Kim-Kardashian levels is on your to-do list, we have the best butt exercises to get you there.
The qualities of the perfect booty have changed over time, explains Anna Laura Sommer, a personal trainer certified by the American Council on Exercise. She also holds the title of 2017 Ms. Bikini New England, and she has become known for her toned glutes.
“Back in the ’80s, when jazzercise was a big thing, having no butt was the butt to have. These days, it’s all about the big butt, but that will probably change again. I hope we can get to the point where there’s not one type of desirable body, and everyone can work to challenge their bodies in their own way,” she says.
No matter the size or shape of your butt, there are ways of working toward your dream derrière. Sommer has put together a guide packed with the best butt exercises you can do right at home. These glute exercises are no cake walk, but every lunge, squat, and pulse will get your bum one step closer to a silhouette as plump as the peach emoji.

But(t) First, an Anatomy Lesson

The best butt exercises aren’t designed just to help you fill out a great pair of jeans. They also help keep one of your body’s most powerful muscle groups strong and healthy. Understanding the anatomy of your rear end will help you target each area of the glutes, says Sommer.
The gluteus maximus is the large muscle on the bottom of the butt, and it’s usually what people are referring to when they talk about their “glutes.” Closer to your hip bones, you’ll find your gluteus medius, a smaller muscle that is typically worked when running.
“The gluteus medius is what makes runners’ butts look long and lean,” explains Sommer.
Finally, you have the gluteus minimus, the smallest butt muscle, located just beneath the gluteus medius. It’s not mentioned much when talking about the best glute exercises, says Sommer, but it’s a really important one to work.
“All of the gluteus muscles lay on top of each other, so you don’t want to have any weak areas,” she says.

So which exercises give you a bigger butt?

“You’ll want to use really big movements, some weights, and dynamic exercises that target every single muscle in the legs, from the butt to the calves,” says Sommer. “Targeting the entire lower body, not just the glutes, will help you become a stronger person overall and reduce the risk of injury.”

Form is everything.

The first step toward a beautiful butt is a commitment to put in the work. No matter how many times a week you do butt exercises, though, the effort won’t pay off unless you practice proper form.
“For squats and lunges, one of the biggest mistakes that I see is allowing your knees to go past your toes. They need to be in line with your ankles, so really focus on having your weight in your heels. At the bottom of your squat, you should be able to wiggle your toes off the ground a bit,” says Sommer.
For most exercises (especially squats), your feet will face forward and be about hip-width apart. Focus on driving your hips down and back and keeping your chest up and back. Most importantly, make sure that you focus on slow, steady breathing.
“Nail the form before you add weights and worry about reps,” says Sommer. “If you don’t have good form, you won’t work the muscles you intend to, and you could end up in pain.”

Sommer’s Favorite Butt Exercises

Getting an exceptional butt is hard work, no buts about it. Fortunately, Sommer has put together a list of glute exercises to target each muscle group. And if you’re a little shy about doing some of these moves in front of others, don’t fear: These exercises can be done from the comfort of your home.
Choose four of Sommer’s best butt exercises below, and try to do three or four sets of each move, with 10–15 reps in each set, at least two days a week for a month. Switch up your chosen glute exercises every four weeks to challenge your body in new ways.
“You’ll feel it immediately after your first workout if you’re doing things right. You should start seeing results within 30 days, if not sooner,” she says.

Squat

Standing with your legs shoulder-width apart, begin to drive your butt back into a squat. As you bend, keep your chest and shoulders back. Get a deep bend in the knees (aim for at least 90 degrees if your body is able), while making sure they don’t go past your toes and your weight stays in your heels. When you head back up, press through your heels and contract your glutes until you’re standing. For added booty work, squeeze your butt again at the top.

Wide Squat

This butt exercise is very similar to the standard squat, but you start with your legs spread wider than your shoulders and your toes pointed outward to help increase the work required by your glutes.  

Walking Lunge

Stand with your feet shoulder-width apart and your arms extended in front of you or with your hands resting firmly on your hips. Then, step forward with one leg, flexing the knees to 90-degree angles and keeping your chest upright. Push through your front heel to straighten your legs and bring your feet back into their original place. Repeat on the opposite side.

Curtsy Lunge

Start in the same position as you did for the walking lunge. Then, step your left leg back about two feet, landing at an angle behind your right leg so your thighs cross. Both knees should bend, like a curtsy. Press through the heel to straighten your knees and bring your legs back to the starting position. Repeat on the opposite side.

Fire Hydrant

Begin on all fours with your hands under your shoulders and your knees under your hips. With your core engaged, raise one knee out to the side as high as you can, and hold it up for one second. The position should look a little like a dog peeing on a fire hydrant. Lower your leg to the starting position, and repeat. Then, switch sides and repeat the sequence.

Fire Hydrant Pulse

This move works exactly like the standard fire hydrant, but rather than lowering your leg all the way down, just lower halfway and pulse it back up to the top. Then, switch sides and repeat.

Bodyweight Glute Bridge

Lie on your back with your feet flat on the ground (hip-width apart) and knees bent. Press hard through your heels to drive your glutes off the ground, while keeping your shoulder blades on the floor. Push your hips as high as possible and draw your belly button in. Squeeze your glutes at the top, then lower to the ground.

Prone Hamstring Curl

Lie on your stomach with a lightweight dumbbell between your feet. With your toes flexed, exhale and bend your knees, bringing your heels toward your glutes and keeping your thighs on the ground. Inhale and slowly return your legs back to your starting position.

Squat Kickback

Start with your feet a little wider than shoulder-width apart, squat, then return to standing. Transfer your weight to one leg and kick back with the opposite leg. Return to the starting position and repeat on the opposite side.

Donkey Kick

Begin on all fours with your hands under your shoulders and your knees under your hips. Keep your right knee at a 90-degree angle and foot flexed, raising your leg behind you until your thigh is parallel to the floor. Squeeze your glutes to pulse your flexed foot toward the ceiling. Keep a neutral spine throughout this movement. Lower your leg to return to your starting position.

Frog Jump

Stand with your feet shoulder-width apart. Lower to a squat. Press into the balls of your feet and jump as high in the air as you can. When your feet hit the ground, go back down into a squat and repeat the frog jump.

A Beautiful Booty’s Not Built on Exercise Alone

You can spend all day and night doing squats, but glute exercises aren’t the sole way to build a great booty. You also need to pay attention to your nutrition, says Sommer.
“At the beginning of my fitness journey, I’d try to out-exercise a poor diet, and I didn’t see the results I wanted. Around 80 percent of how you look and feel is directly related to what you’re putting in your body, not what you’re doing at the gym,” she says.
She recommends fueling your butt exercises with a high-protein diet and healthy carbohydrates.
“Rather than eating three big meals a day, go for four or five small, healthy meals, each with a generous amount of lean protein. That keeps your metabolism up all day long,” says Sommer. “Don’t be afraid of carbs—your body needs them! I recommend oatmeal and sprouted bread.”
Finally, manage your expectations. No matter which part of your body you’re targeting, it will never look exactly the same as anyone else’s—and that’s okay! The “flaws” you notice about your butt, like cellulite, size, or shape, are all completely normal. Use your glute workout routine to help become the strongest, fittest, healthiest version of yourself, building confidence along the way.
“I’m a bikini fitness pro, and on my day of show, there’s still some cellulite on my legs even after working out, doing the best butt exercises, and having awesome nutrition. We can’t be self-conscious about it or beat ourselves up about it. Just accept that this is your body right now, and do the best you can not to compare yourself to others.”
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Categories
Mindful Parenting Motherhood

Tummy Time: 4 Doctors' Tips For How To Get Through—Even When Baby Hates It

There are few words more likely to make a new parent cringe than tummy time. Sit down with your stroller squad and broach the topic, and the responses will likely range from “He screams the whole time” to “Just make it stop.”
So why the heck do parents do this to their babies? And for that matter, to themselves?
The answer goes back a few decades to 1994, when the American Academy of Pediatrics launched its Back to Sleep campaign. Since re-named the Safe to Sleep campaign, the goal was to reduce SIDS in infants by recommending parents put babies to sleep on their backs rather than their sides or stomachs. The campaign worked. Since the ’90s, SIDS deaths have been cut in half, and at least three quarters of parents put their babies to bed on their backs at night.
Baby Sleeping In Blanket
But while it’s saved babies’ lives, the campaign poses two problems for new parents, says pediatrician Lisa Lewis, MD, author of Feed the Baby Hummus, Pediatrician-Backed Secrets from Cultures Around the World.
“Prolonged back positioning may cause the back of the head to flatten,” Lewis explains. Dubbed flat head syndrome or plagiocephaly, the flat spots can be complicated to correct, requiring babies to wear corrective helmets to help the head develop correctly. All that time on the back also means babies aren’t using the muscles in the arms, neck, and shoulders that they typically develop when they spend time belly-down, Lewis adds.
Baby Crawling Next To Dog
When doctors started seeing these issues pop up in their offices again and again, tummy time was born to help stave off flat-head syndrome, help babies work those muscles, and make parents everywhere wonder if all the crying is really worth it.
The short answer? Yes, tummy time is worth it. But you knew we were going to say that, didn’t you? Here’s why the experts beg moms not to throw in the towel…and how you can make tummy time easier on your baby and yourself.

How and When to Start Tummy Time

By name alone, it’s pretty obvious what tummy time entails: spending periods of time encouraging baby to lie on their tummy. But when do you start tummy time? And how long should baby spend in tummy time?
According to Lewis, parents should start tummy time at birth, if possible, and no later than 1 month of age.
“At birth, I recommend starting tummy time with skin-to-skin contact on the chest or by placing baby face down in the lap,” she suggests. “Gradually transition tummy time to a flat surface.”
Happy Baby Laying On Stomach
At first, baby can spend just a few minutes doing tummy time—literally as little as three to five minutes is all it takes, two to three times per day.
Now for the bad news: They may hate it at first, and they may even do some crying and screaming.
“Some babies do hate it because it’s exercise! It takes effort,” explains Danelle Fisher, MD, chair of pediatrics at Providence Saint John’s Health Center in Santa Monica, California. “When babies hate it, I recommend trying it three times a day for 90 seconds.”
Even there, the doctors have good news. As they spend more time on their tummies, most babies get more comfortable and start to enjoy (or at least tolerate) the part of the day they spend on their fronts. That’s in part because the “exercise” gets easier. After all, tummy time is aimed at helping a baby “develop the strength of the neck, upper chest, and upper back,” Fisher says.

Mom Laughing With Small Baby
iStock.com/Ridofranz

“This helps the baby learn to hold up his or her own head,” she explains. The more muscle strength they can develop, the more fun it will become for baby, as they learn to actually hold their head up and begin to build strength to arch their back, allowing them to look around and get a look at the scenery instead of lying stomach down, cheek on the floor.
As baby gets more into it, the length of tummy time should increase, along with the amount of time they spend on their bellies.

Tummy Time (and Place)

You know there might be tears (baby’s and yours). But you also know it’s worth it.
So how do you set yourself up for tummy time that will help baby and maybe lead to them enjoying that time on their belly?
Crying Baby Learning To Crawl
This is one part of raising baby that doesn’t require much of a cost investment. You can practice tummy time just about anywhere and with few supplies. Fisher even did tummy time with her son on his changing table. He hated the floor, but he loved his changing table, so she made it work.
“The most important thing is that tummy time needs to be fully supervised and only when the baby and parent are awake,” says pediatrician Gina Posner, MD of MemorialCare Orange Coast Medical Center in Fountain Valley, California.
Beyond that, there are few “rules” for tummy time aside from Do it! Even the “place” is fairly flexible.

Tummy Time Supplies

As they grow, laying out a thin blanket on the floor or a colorful play mat with some toys to draw their attention can help keep baby safe and encourage them to engage. Fuzzy blankets and items a baby could choke on should be moved out of the way, and Lewis advises parents to position baby so that their mouth and nose can both be seen.
“If you can see the nose and mouth, then you know he is ventilating well,” she explains.

Baby Laying On Stomach Playing With Toys
iStock.com/romrodinka

You’ll also want to grab your phone to set an alarm. Instead of clock-watching to figure out the exact moment tummy time can be over, setting an alarm lets you focus on bonding with baby, whether you’re playing with their hands and feet or encouraging them to smile with some toys.

Tantrum-Free Tummy Time (Yes, it’s possible.)

It’s common sense: If you start playing when baby’s already feeling cranky, they’re going to turn on the scream machine. Think of tummy time the same way.
“Tummy time is easier when the baby is in a content mood,” Lewis points out. “For example, if the baby is getting close to feeding time or sleepy, she might be more likely to get upset when placed on the tummy.”
It’s best to try tummy time after baby’s been fed, burped, and had their diaper changed. This helps a baby transition from feeding to play and then to sleep time, says Lynelle Schneeberg, PsyD, a psychologist and fellow with the American Academy of Sleep Medicine.
Baby Wrapped In Towel During Tummy Time
“This helps a child learn to self-soothe instead of learning a ‘feeding to settle into sleep’ pattern,” Schneeberg explains. The latter pattern often results in fragmented sleep, as a baby who becomes accustomed to falling asleep while eating will need another feeding if they wake up in the middle of the night.  But tummy time helps prevent that cycle.
That said, if a baby has just eaten, lying flat on their belly on the floor can be uncomfortable. Lewis suggest baby be inclined, instead. If they’re on your lap, for example, bring your knees up, so baby’s head is above their waist, easing digestion.

Call in the help.

If you’ve got older kids in the house, tummy time is the perfect opportunity to call them into the room. They can engage their little brother or sister: cooing, chatting, and showing off toys.
No big kids? No problem. Tummy time is also a chance for you to get down on the ground and play with baby, Lewis says.
Or, if your baby is not happy on the floor, even with you nearby, it’s A-okay to scoop them up, lie down on the ground or on your bed, and let baby hang out, belly-down on your belly.

Family Playing Together During Tummy Time
iStock.com/kate_sept2004

“Make eye contact with the little one, use the hands and voice to soothe if there’s any discontent,” she suggests. Stripping baby down to their diaper and removing your shirt so baby can lie skin-to-skin can help them feel calmer, making the experience more pleasant.
“Skin-to-skin contact is soothing for both parent and baby,” Lewis says. “[It] might be so relaxing that the baby doesn’t work too much, but it still counts as tummy time!”

The End of Tummy Time

Whether baby loves or hates tummy time, this is one stage of baby raising that’s relatively short lived.
“Once the baby is rolling both ways, they will be able to go from tummy to back and back to tummy, so at that point, no more tummy time is needed,” Posner explains.
By 6 months old, most babies have developed their muscles enough to graduate from tummy time. Ironically, at this point they’ll actually be able to roll onto their bellies themselves during playtime, essentially doing their own version of tummy time!

Categories
Favorite Finds Sweat

The Best Running Leggings For Women: Trail Tested And Sprint Approved

Finding a pair of standard black leggings seems easy enough in this day and age, but as a runner—whether you crush a morning run five days a week or are just revving up to train for your first half marathon—you know technical features like sweat-wicking material, four-way stretch, reflectivity, and balanced compression are essential. You’re after [linkbuilder id=”6795″ text=”the best leggings”] for running, but between the countless brands and styles, the major non-negotiables, and your preferred minutiae, how do you know which running leggings are truly the right pair?

Running Tights, Tested

Well, that’s where I come in. Regardless of whether you have a favorite pair of sneakers or the best fitness tracker, feeling fully supported in your cardio endeavors means sporting the best running leggings for your go-to workout. I’ve put five workout leggings to the test, wearing them during sessions ranging from incline sprinting intervals to low-intensity steady state and report on everything from sweat wicking properties and price-point to chaffage, which means you can buy your next pair of running leggings with the confidence of Desiree Linden crossing the Olympic finish line.
[sol title=”Core 10 Run High Waist ⅞ Crop Legging” subheader=”Size XS”]
It’s difficult to find leggings as functional, comfortable, and budget friendly as the Core 10 Run High Waist Crop. Running in these sleek crops was the perfect combination of breezy and supportive.
Although they may not pair well with everyday attire, the mesh details create an enviable athleisure look. Blending both aesthetics and technicality, the laser-cut lower half of these running tights offers a nice, airy addition to your standard pair of leggings. Pairing this with the ⅞ length noticeably enhances their overall breathability, meaning no feelings of stuffiness during my speed work. Can I get an amen?

Amazon

Pros

The Core 10 Run High Waist Crop has a cool finish, making it wonderfully sweat-wicking and dog-hair repellent. The thin material fits snugly against the body, giving this running tight a feeling of ample stretch and compression down the leg (without digging into the abdomen or the hoo-ha). On that note, yes ladies—these are comfortable worn with or without underwear. If you’re a fan of one less layer, these running leggings could be the right fit for you.
The high-rise waistband is, well, high! For someone with a short torso, I found it resting quite comfortably just below my belly button. The feature that took me from like to love!? These leggings have a drawstring.! As someone who struggles to find leggings that fit well around thick quads, round glutes, and small waist, this feature sent me over the moon with excitement! Thanks to the drawstring, there was no wiggling or adjusting necessary during any of my training sessions.

Cons

If you’re a night owl, these running tights may not be for you. While the overall technicality is impressive, the lack of reflective material misses one essential safety mark when it comes to the best leggings for running at night. The material’s sleek finish also requires one important laundering step: air drying. While the Core 10 Run High Waist ⅞ Crop Legging isn’t prone to pilling along the seams, maintaining the integrity of the material means skipping the heated dryer. That said, in my opinion, the benefits of rocking a pair of comfortable and chic running leggings outweigh this small inconvenience.
[link-button href=”https://amzn.to/2NV8eaU”] Get them from Amazon [/link-button]
[sol title=”Nike Pro Dri-Fit Capri Training Legging” subheader=”Size XS”]
Brought to you by the brand that every fitness enthusiast knows and loves, Nike, these Dri-Fit Capri Training Leggings are a well-tailored option that rises to the top of the best leggings for running shortlist, especially if you love to get your heart pumping with exceedingly sweaty sprints and humid outdoor runs. Plus, when it comes down to it, despite the wave of new brands coming onto the scene, Nike Pro is the OG of fitness attire, and no matter how tough (or hot) it is, sporting these running leggings will have you committing to just do it.

Amazon

Pros

Nike perfects the subtle-mesh-paneling-down-the-leg look, which significantly enhances the breathability of these running tights. The detailing doesn’t draw too much attention to the lower leg, and even combined with hints of piping, these workout leggings are refreshingly minimalist and relatively distraction free.
The Nike Pro Dri-Fit Capri boasts four-way stretch material and a moisture-wicking finish, which is perfect for running leggings. Again, I have to emphasize that this is one of the best leggings for running in heat, and if you enjoy chasing your afternoon run with a flow at your local Bikram studio, this crop really works.

Cons

If you’re looking for compression that leaves you feeling fully locked-in, set these aside and opt for the lululemon Speed Up Tight. The polyester-spandex blend provides support, but the thin material these running leggings are made of doesn’t compare to the anti-jiggle security of the lululemon pant. The tights are also very athletic looking. Perfect for your run along the boardwalk, but not so much for an early Saturday brunch with your girlfriends.
Although these running tights sit fairly high around the waist, the waistband itself is noticeably thinner than the rest of the running leggings I reviewed. The outcome? Decreased comfort around the midsection and a few necessary re-adjustments during my runs.
[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”]
The ZELLA Live In High Waist Leggings are an attempt at a versatile pair of workout tights suitable for any sweat sesh. Unfortunately, the key word here is “attempt.” While the concept is certainly there, this pair missed the mark for me when it comes to being a best running legging contender. They lack the sleek, cool material I want in a running legging and are far too thick to be conducive to my cardio workouts. Still, they might be a good fit for you—so read on for the pros and cons!

Nordstrom

Pros

The brushed material makes these leggings extremely comfortable, contributing to a sensation that’s balanced somewhere between being cozily hugged and reliably supported. If you’re looking for a pant that’s perfect for your easy-like-Sunday-morning outdoor walks and occasional jogs with your furry friend, this legging will get the job done.
The high waist is truly high: In fact it sat just above my belly button, which meant my tummy felt perfectly held-in during my sprints. Another win for these running leggings: There wasn’t any need for adjusting or hurried fixing between my speedy intervals.

Cons

As I mentioned, the material used for these workout leggings is thicker than your average pair. While this is convenient for a yoga flow in a cooled studio space, I don’t recommend them for high-intensity runs, either indoor or out. If you know you’re about to break a sweat, these aren’t the pair for you. The absence of sweat-wicking properties means these leggings have a residual wetness and clamminess following intense training sessions.
Going hand-in-hand with the brushed finish, these leggings love to hold onto a little bit of everything. If you don’t mind finding sock fuzzies or a few embedded dog hairs in your black leggings, great! If not, try the Nike Pro Dri-Fit Capri or the Athleta Up For Anything ⅞ Tight.
[link-button href=”http://shopstyle.it/l/I1CD”] Get them from Nordstrom [/link-button]
[sol title=”lululemon Speed Up Tight ” subheader=”Size 2″]
Compared to the other workout leggings I tested, these lululemon tights offer a level of compression that’s second to none. Supporting you in all the right places (and concealing cellulite), these workout leggings are ideal for runners at any experience level. With a long list of technical features that includes side pockets, reflective properties, four-way stretch, and more, I felt on point while wearing these running leggings.

lululemon

Pros

As tight as tight can be, the lululemon Speed Up Tight is perfect for your most intense sweat sessions as they stay in place unlike any other workout legging I’ve worn. The silky material is anti-pill, anti-cling, and needed nothing more than a quick dusting to remove the dirt from Mother Earth’s beautiful trails!
I’m also happy to report that this pair is commando-friendly, never riding up—even during sprints. If you don’t prefer to go commando, I suggest wearing seamless underwear to avoid any bunching near the bum and hip area.
The side pocket in this running tight fit my iPhone 6s and held it in place throughout every run (and even a hike). The zippered pocket is the perfect place for a loose key, small wad of cash, or debit card.

lululemon

Although they have a higher price tag than the other running tights I tested, these leggings are undoubtedly worth the splurge!

Cons

Did I mention these leggings were tight? I thought so. Though their form fit does keep these leggings in place, be wary of the material digging into your obliques. While it certainly wasn’t unbearable, these probably aren’t the ideal athleisure pant to pair with your favorite light sweater for a night out. If you’re after a running legging that you can transform from gym wear to a casual date night outfit, opt for the ZELLA Live In High Waist Leggings instead.
[link-button href=”https://fave.co/2r611ec”] Get them from lululemon [/link-button]
[sol title=”Athleta Up For Anything ⅞ Tight” subheader=”Size XS—Available in Plus, Petite, and Tall Sizes“]
If you’re searching for a running legging that’s exceedingly functional yet slightly less form fitting than the lululemon Speed Up Tight, I strongly suggest the Athleta Up For Anything ⅞ Tight. From comfortable compression to reflective properties, these leggings have it all.

Athleta

Pros

Touting similar pockets as the lululemon Speed Up Tight, these Athleta running leggings keep valuables like smartphones snug against the body throughout heavy training sessions thanks to the well-placed zipper, which adds an additional layer of security.
The material feels silky to the touch and doesn’t pill after wearing or washing. One of my favorite features of this running legging is the level of compression. These leggings provide enough support and compression without restricting your ability to, you know, breathe. The ⅞ length is ideal for women with a shorter stature and the Up For Anything Tight is tailored to the calves, so there’s no need to worry about the fabric bunching up around your ankles.
As if that wasn’t enough, these leggings have one more exciting feature that night runners are sure to enjoy. For an added layer of safety, you can roll up the bottoms of these running leggings to reveal reflective detailing. This subtle addition makes these ideal for your nighttime trek.

Cons

It’s hard to find anything negative to say about these running tights. My one critique is that the paneling for the side pockets could have slightly less material as they have a bit of a bulky appearance. Aside from that, these running leggings are as close to perfect as you can get!
[link-button href=”http://fave.co/2D95152″] Get them from Athleta [/link-button]
[related article_ids=24000,26396]

Categories
Conscious Beauty Lifestyle

Spring Beauty Essentials To Make Your Look Last

Winter weather can cause a lot of problems when it comes to your beauty routine: Dry hair, flaky skin, and persistently chapped lips are among the worst. When spring arrives, most of us welcome the warmer weather with open arms—that is, until the humidity and rain storms roll in, melting our makeup and ruining our hair to the point where we’d almost rather have a little snow. It doesn’t have to be this way, though. With the right products, you can keep your hair in place, your makeup set, and your skin looking great all season long.

Skincare

First Aid Beauty Skin Rescue Acne Clearing Charcoal Cleanser With Probiotics

Humidity tends to make the skin look dewy and glowy, but when you’ve got oily skin, that’s not always a good thing. To refresh your skin in the morning and prep it for the day ahead, try this charcoal scrub from First Aid Beauty. The charcoal helps to draw impurities out of the skin and pores while also helping to tighten them and reduce oil production. It’ll leave your skin smooth and refreshed while also giving you a mattified look all day long.

Belif The True Cream Aqua Bomb

Winter weather calls for heavy-duty moisturisers that are too heavy for spring. For warmer, more humid months, stick with a lightweight formula like Belif’s The True Cream Aqua Bomb. Though lightweight, it still keeps your skin soft and hydrated, and it also dries down to a matte finish. The gel is cooling when applied, helping to keep your skin feeling refreshed and dewy.

Tatcha Blotting Papers

After you’ve left the house for the day, your skin and makeup are at the mercy of the elements. If the humidity tends to make your oil production skyrocket, make sure to keep a pack of these Tatcha oil blotting papers on hand at all times. They’ll help to lift excess oil away from your skin without disturbing your makeup, so you can refresh your look without entirely redoing your face.

Shop spring skincare:

Makeup

Hourglass Veil Mineral Primer

If you wear makeup often, you know how important a good primer is when it comes to keeping your product exactly where you want it. It’s especially important when the weather becomes warm and humid, as this can not only shift your makeup but also make your skin more oily, making your face look shiny and your makeup messy. This matte primer from Becca  will help to set your makeup and fill in your pores. Through rain, humidity, and sweat, it’ll stand up to any challenge and keep your makeup looking snatched.

Tarte Amazonian Clay BB Tinted Moisturizer

Heavy foundations and warm weather really don’t mix. Sure, you might want the coverage of a heavy foundation, but it typically comes at the expense of feeling like you’re wearing a mask of makeup all day long. Combined with excess sweat and oil, a heavy foundation during the warmer months could even lead to clogged pores and breakouts. We’d recommend going with something a little lighter that’ll still offer coverage, like this tinted moisturizer BB cream from Tarte. It’ll make your skin look smooth and flawless without packing on heavy layers of makeup, and it even has the added benefit of SPF 20 for days spent outdoors.

Kat Von D Tattoo Eyeliner

The Tattoo Liner from Kat Von D is easy to apply and has waterproof staying power. It’s known for staying put until you want it to come off, and it even works well applied over eyeshadow. It comes in silky black Trooper and rich Mad Max Brown. The best part is that it’s completely free of any animal-derived ingredients, making this liner 100 percent cruelty free.

Clinique Lash Power Long-Wearing Mascara

Perhaps the most difficult portion of your makeup routine to waterproof is mascara. Sometimes even waterproof options will still smudge, not to mention that they can be incredibly difficult to remove with even the most heavy-duty makeup removers. Not this one, though. This long-wearing mascara from Clinique uses thermal technology to keep it in place for up to 24 hours, all while feeling soft on the lashes and being easy to take off at the end of the day.
For special occasions, there’s also the Waterproof Extreme Mascara from Tom Ford, an intense, carbon black mascara that’ll stay put through anything.

Shop spring makeup:

Hair Care

Kerastase Anti-Frizz Spray

Humidity is your hair’s worst enemy, and it’s a hard problem to fight when spring rolls around. Even on days when it isn’t raining, the air tends to have a balmy quality that can make a perfectly styled head of hair fall flat in no time at all. A good anti-frizz spray should become a staple in your styling routine during the spring, and this one from Kerastase helps tame frizz and adds shine. It’s formulated with a special polymer that creates a lightweight layer over your hair that’ll keep humidity out and flyaways down. It’s also a heat protectant that’s good to use even when the humidity is low.

Living Proof No Frizz Nourishing Oil

If you need extra frizz protection, you can help to block humidity before you hair is even styled. This nourishing, anti-frizz oil from Living Proof is formulated with a patented Healthy Hair Molecule that helps to divert humidity without adding weight into your hair. It absorbs quickly and doesn’t leave behind any residue, so it’s perfect for adding to damp hair before you style or used to tame frizz during the day the second you see it.

Boar Bristle Hair Brush

Believe it or not, using the right brush can make a huge difference when it comes to keeping your hair shiny and frizz free. This boar bristle brush helps to evenly distribute oil from your scalp to your hair, which naturally conditions the hair and adds shine. This will help prevent your hair from breaking and developing split ends while keeping frizz at bay and making your hair more manageable. The brush is even designed to be easy to hold and use for maximum comfort.

Straightening Brush

If your hair tends to be pretty reactive when it comes to humidity, you know what a pain it can be to straighten it. It’s a process that can be lengthy on its own and then becomes pointless the second you step outside. This straightening brush will be your saving grace for easier hair straightening and preventing humidity-induced frizz. It’s essentially a brush and flat iron all in one that uses special ionic technology to keep your hair smooth and frizz free all day long. Not only that, but it’ll cut your styling time in half and make straightening your hair easier than ever. If you’re looking for a more budget-friendly option, try this one from Amazon.

Shop spring hair care:

    

Categories
Healthy Her Way Lifestyle

Certified Health Coach Nikki Sharp

Nikki Sharp is an internationally known wellness blogger and health coach. More than 350,000 people follow her on Instagram to see her recipe videos, life updates, and inspiration posts. She is the quintessential representation of health and fitness: toned, blonde, and beautiful.
But even she—the ideal picture of wellness—has struggled with some dark demons: body dysmorphia, anorexia, binge eating disorder, depression, anxiety, and insomnia.
In recent years, though, she’s managed to cope with and even overcome her problems. In an incredibly raw post on her blog about her experiences with recovering from disordered eating, she writes, “I focused on health, balanced meals with no restrictions, eating lots of colors, added meditation, and journaling. I started seeing exercise as a reward, not punishment. This … transformed my life and my health: it literally made me survive.”
Nikki’s health journey has taken her across the globe, but years of modeling led to loneliness and unhealthy relationships with food and her body. From Colorado to Shanghai to Sydney to London (and more!), she discovered that a) was she was tired of damaging diets and b) she actually loves eating clean. In 2012, Nikki started her blog to document the process of learning to cook nutritious meals, getting certified to be a health coach, and building a better relationship with her body.
Since then, Nikki has been dedicated to showing her followers how they, too, can overcome their issues with health, nutrition, and wellness. With her health certifications (and years of professional and personal experience to back them up), she’s written countless blog posts full of recipes and life advice, nine e-books, and two full-length books.
Her first book, The 5-Day Real Food Detox, has nearly 100 five-star reviews on Amazon. Though detoxes are typically a fad (and a misguided one, at best!), her version of the trend is completely different: It encourages you to eat! The focus is on “detoxing” from foods that don’t fuel your body and instead making healthful choices that help you get your glow on from within.
Nikki released her second book, Meal Prep Your Way to Weight Loss, this month (which is why she’s the perfect choice for this week’s feature!); it promises to show readers how to finally stop dieting and change their lifestyles for good. Plenty of people have recommended meal prepping to stay on track, but this book will show readers how to really do it by learning the best techniques, delicious recipes, and offering a 28-day guide to make sure your new habit sticks.
From her years as a model subsisting on the bare minimum to becoming a renowned health coach with a sunny, approachable attitude to boot, Nikki’s journey is definitely an inspiration. We can’t wait to see what she does next.
nikki sharp 2

A Day in the Life

What does your daily routine look like?

I tend to wake up at 7 a.m. every morning, then depending on my schedule I will work out in the morning—I like doing it when I wake up because it gives me less reason to make excuses later in the day—have breakfast, and do emails/check social. Each day is so different, and sometimes I’m doing interviews all day, others I’m having meetings, and there are times I head to my office to buckle down and work.
My routine nearly looks the same in that I have a healthy breakfast, lunch, and dinner and try to make time to exercise four to five times per week. I’ve also been doing more meditation lately and will make it a priority to go to a 45-minute class in my day, which has had tremendous effects on my stress levels. I aim to be in bed by 10:30 and turn my phone off around 10 p.m. and put it in a different room.

What are your favorite ways to practice self-care?

Meditation—even if it’s only 5 minutes, exercising—this is my therapy—putting my phone away at night, and making time to call or text my friends every single day to check in and say hi. Eating well is obviously a huge way I practice self-care because I like to feel energized every day.

How do you stay inspired?

By focusing on how I am helping others achieve better health and happiness. Whenever I get stressed I find that it’s because I am focusing too much on myself or allowing fears to come up, so immediately I will shift back to “How can I serve others?” and this always helps me to become re-inspired!
HealthyWay
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?

Uliv skincare, Just Add Water snack, which I take every day, and Believe Athletics yoga clothes, which I am loving because of the fabrics.

What are your favorite apps?

My 5-Day Detox app whenever I want to do the detox, UNUM to curate my IG feed, and Pandora for music, which I listen to literally all day!

Whose Instagram is on your radar?

@elsas_wholesomelife because of the travel and food inspo

What’s your go-to healthy snack?

My roasted red pepper hummus and beet chips from my new book. I pre-portion them so it’s easy to grab and go, which is key for how busy I am right now!

What are you reading, watching, or listening to?

I’m an avid reader and have about three books at any given moment that I’m reading. Right now The Subtle Art of Not Giving a F*ck, Contagious, and Break the Norms are on my bedside table.
HealthyWay
nikki sharp 1

Nikki IRL

If your pet could talk, how would they describe you?

That I’m like a cat. I am super social when I want to be and most other times want to curl up in front of a fire. I am actually quite shy but once I get to know you I am very talkative and will get to know you quicker than most.

What is your bucket list travel destination?

India! I’m hoping to go there for six weeks next fall.

What’s your coffee order?

A matcha latte with almond milk with a shot of espresso—called a dirty matcha

What piece of advice has impacted you the most?

Don’t rush. And know that everything is happening for a reason, even if you don’t agree with it. It means you have a chance to learn and grow from every single thing that happens!
HealthyWay
nikki sharp 4
Follow Nikki on Instagram and check out her newest book, Meal Prep Your Way to Weight Loss, on Amazon, Barnes & Noble, or iBooks.

Categories
Happy x Mindful Wellbeing

Feeling The Burn? Fight Back Against Burnout With Advice From CEO Emilie Aries

When you’re burned out on your work, nothing seems satisfying. You’re working long hours, and you start to disassociate; you feel as if you’re watching someone else do your job. You’re cynical, and even when you’re succeeding professionally, you’re not able to appreciate your accomplishments.
Psychologists typically associate these symptoms with burnout syndrome, which is recognized by the World Health Organization as a diagnosable mental health disorder and is included in the 10th International Classification of Diseases (ICD 10) as an undefined additional diagnostic term. Although it isn’t yet recognized in the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM-5), several countries (including Sweden) consider it to be a legitimate reason for taking sick leave.
The good news—and yes, there is good news—is that you’re not alone. According to one Swedish study (remember, Sweden has acknowledged burnout as a significant problem, so they’re decades ahead in terms of research), about 13 percent of workers suffer from burnout, and women tend to have higher burnout rates than men.
Why the discrepancy? To some degree, that’s still up for debate, but some psychologists believe that women might provide more emotional support in the office than their male colleagues. For instance, if a co-worker is feeling stressed out, you might feel responsible for consoling them, but your male co-workers might not feel the same responsibility. Institutional sexism, we meet again.
Successful, career-driven women are especially vulnerable to burnout. When Emilie Aries was only 21, she’d accomplished some incredible things; she was the youngest state director in the nation working on behalf of President Obama’s Organizing for America campaign, and she was in a leadership position in the midst of the Great Recession.
“For all intents and purposes, I was doing well—on paper,” Aries tells HealthyWay. “I was doing work I cared about. And who was I to complain? I’d achieved everything I wanted, straight out of graduation.”
Behind the scenes, however, Aries was suffering. She was exhausted from work, but there’s more to burnout than just working long hours. The Stanford Social Innovation Review lists lack of rest, feeling a loss of control, and not having a strong community in your life as contributors to burnout, too—and Aries was experiencing all of these.
Today, Aries runs Bossed Up, an organization that raises awareness for occupational burnout while providing supportive resources for professional women. Her goal is to promote sustainable careers, and yes, she’s as awesome as she sounds.

We spoke with Aries to learn more about her experience and to find out how we can recognize—and deal with—the symptoms of burnout.

HealthyWay: Before we discuss burnout, could you briefly explain what Bossed Up does?

Aries: We’re a training company that helps women navigate career transitions. We have a special eye towards preventing burnout so that women can craft happy, healthy, sustainable career paths.

I started it back in 2013 after burning myself out in the world of organizing and advocacy. And it was ironic, because I got very good at helping people make their voices heard and advocating on behalf of the causes and campaigns that I believed in, but I really had trouble advocating on my own behalf. I couldn’t draw the healthy boundaries I needed to be sustainable.
I had to bottom out to recognize that this is something a lot of women face. We’re living in a world that’s not quite sure it likes women who advocate on their own behalf.

So I set out to really understand that problem better, and in doing so, I learned so much about how to sit in the driver’s seat in my own career that I had to share it with other people. We have a ton of free resources online and a very active community of women who are doing just that through online and in-person training programs.

When you experienced burnout, what was it like? What were some of the signs you noticed?

Well, I think burnout is so troubling in that it really afflicts the highest achievers in an organization. That was certainly true in my case.
I was sad, and I felt like I dreaded going to work. I didn’t know how to turn off. I was working all the time. I was glued to my Blackberry and iPhone before my feet hit the ground every morning. It made me realize that even though I care a lot about this work, it makes the people who are the most passionate—well, it makes them become not passionate. It dims the light of the people who were once so ambitious.

Was there a tipping point, or a single event, where your occupational burnout became overwhelming?

I distinctly remember driving through campus at my alma mater, Brown University in Providence, Rhode Island, and I was bone-tired. It was one of those days where I had events all night, up and down the state. I was rushing from one thing to the next, and I stopped at a crosswalk and saw these young students who were only three years younger than me.
They were rolling their bags home for Thanksgiving break. Something in me just snapped; I felt so jealous of those students—even though I was supposedly ahead of them in life. I paid attention to that jealousy. I caught myself feeling bad for feeling sad. That meta-level of emotions—I should not feel ungrateful, I should not feel unhappy, I should be grateful for any job—helped me realize that [I was burned out].
I was jealous of these students because, in my professional life, I’d been waiting for permission to take a break. I was waiting for someone to tell me that it was the end of a semester. You know, life doesn’t work that way after graduation, and that’s when I realized I needed to make a change.

What did you do to deal with burnout once you realized this was affecting you?

It started with getting help, frankly. I was dealing with a lot. I wasn’t just dealing with work stress—in many cases, burnout is not just a product of overwork.
I was also dealing with a partner at the time whom I cared for deeply, whom I lived with, who was struggling with alcoholism. Anyone whose life has ever been touched by addiction knows that they call it a family disease for a reason. It’s extremely excruciating to watch someone you care about slowly harm themselves.
So I was juggling, in a sense. I was trying to look like I had it all together, and so I was isolated at work and at home.

There were a couple things that really changed the game for me. One was getting help, professional help. I’d never been to therapy before—nobody I knew had been to therapy before—and I ended up talking to my primary care physician about the burnout. That felt good, to finally confide in someone else. She said, “Let’s get you into therapy, and then we’ll deal with your boyfriend, who clearly needs therapy.”

I couldn’t refuse, and that was a game changer. The other variable that really changed was that I applied the products of therapy; I now have the time and space to actually think about myself. It’s socially acceptable for me to think about myself—what I want, where I’m going.
For the first time in three years, I took my nose off the grindstone for a second and didn’t just focus on doing well for others. I had permission to spend some time in that mental space, that headspace.
From that mindfulness, I started creating rituals in my life. I started walking more—I had gone from being a college athlete to avoiding the gym entirely, so I changed that.
Finally, I received support from my community. That’s huge. I had professional help, I had time and space to think about what I wanted for the first time, and I connected with close friends in a really meaningful way. Right after graduation, we’d all scattered across the country, and I felt really detached. I started to change that.

Once you reconnect with the people who really trust and love you, who really see you for the courageous person you are—even if you don’t see that in yourself—that’s a game changer. So those are the things that I recognize now, and the research shows that those things are a huge part of what leads people to burnout: a lack of community, a lack of a sense of agency in your life, a lack of rest and renewal.

It sounds like dealing with burnout was a long process. I wouldn’t think it was easy to realize you were burned out on your career.

It’s sad that you have to learn it this way. That’s the irony. I was a budding political rockstar in the state of Rhode Island, and I had to make this decision: Can I be this fierce of a woman with so much ambition while taking care of myself? Like actually fully embracing sustainability?

And the answer is yes. You have to. Otherwise, you’ll burn out, then you’ll bottom out. Obviously, I didn’t know that, so I was more focused on working more and more. How can I get more done? How can I outperform everyone around me? How can I continue to get straight As?

And that’s not how life works after graduation, right? There’s no syllabus to follow. So I think it was a hard lesson to learn, but it reminded me that I’m the main character in my life, in my career, and I’m the one who’s going to decide what I do with it.

Tell me about how you overcame occupational burnout. I’m guessing it wasn’t easy.

For me, it was a series of very hard decisions. I had to walk away from the career I’d started to build. I left my relationship, which was extremely difficult and dangerous, and that was a very scary thing to do.

That also left me with thousands of dollars of debt, just because of how ugly things became. On top of everything, I chose to move to Washington, D.C.

Why D.C.?

Because I wanted to. [laughs] That’s the thing, there was no good reason. There was no right answer. I’ve been waiting for all these people to give me permission to just pursue a career, and I was done with that.
I decided that I wanted to live in D.C., and I knew I could find a way to make that work given my political background. That meant getting a one-bedroom apartment and sleeping on a mattress on the floor. I found myself rebuilding everything when I was 24 years old.
I got another job, but it wasn’t another state director job—I could clock in at 9, clock out at 6, and pay the bills. I got out of credit card debt. I got in the best shape of my life. I spent more time on myself.

And that physical strength gave me a ton of mental strength, which helped me really reflect on what I’d overcome and how I could help other women overcome it with less isolation.

One of the things I’ve seen that Bossed Up does is kind of fight back against the culture that doesn’t accept that burnout exists. You also tackle the gender discrepancies that make it a common problem for women.

There’s not a ton of great, widely cited research that highlight gender discrepancies, and I think that more research [needs to be] done. What we do know is that stress, in general, absolutely hits women and people of color in different ways than white, male-identifying folks. It has much more to do, in my opinion, with how life looks outside of work than it does inside the workplace.
We know that full-time working women are still doing twice the amount of housework that full-time working men are doing. Sadly, that’s the best that ratio has ever been. I guess the good news is that men are doing more around the house than ever before, but the disparity is so enormous to me. It’s just no wonder that it feels like a very radical act to embrace self-care as a part of your daily or weekly routine, especially after kids arrive.

I was going to ask about that. Pursuing a career while being a mother—it’s not like your responsibilities as a parent disappear when you get to your workplace.

I think that being childless is an often invisible privilege. Folks like myself can take that for granted, especially when it comes to having agency of your own.

And having agency is a really important thing for warding off burnout. That’s even if you have the privilege of having a partner. Maybe you’re a single parent, maybe you’re doing this whole thing on your own, or maybe you’re just a single person who doesn’t have someone else to help with the laundry or make dinner when you’re having a crazy week. So there’s also some burden there on single folks that can be overlooked.

It’s just that the basic mechanics of our workplaces are designed for a traditional family unit that’s not really all that prevalent anymore. Work is designed for someone who has a wife at home, who’s taking care of the home front. If we were all so lucky! That’s just not how things work anymore.

Yeah, that’s a great point. The work day, expectations of work, career paths—those things haven’t really changed that much since the 1950s.

Exactly! So we have to start to look at the structural assumptions we’re making about where employees’ lives happen.

We’re long past the time in which workplace flexibility should’ve been a basic part of the worker’s experience.
I also want to make sure we acknowledge racial disparity. There’s a term in the research called racial battle fatigue, and it really points to this added layer of stress that minority folks [experience] in a majority environment.

That’s any type of minority group, by the way. The “minority” might be men in nursing, for example, or it might mean people of color on a predominantly white college campus. More often, this affects racial minorities, but anyone in a minority–majority environment experiences this added layer of stress due to everyday microaggressions.

How might those microaggressions contribute to burnout among women?

Let’s say there’s only one woman in the office in the board meeting. [And there’s] a seemingly innocuous comment: “Hey Suzie, would you mind taking notes?”

The assumption that Suzie is the note-taker can feel like a microaggression. It makes her pause and think, “Am I being judged based on my gender here?” These types of comments don’t seem to be a big deal, but they can chip away at your sense of belonging, adding to your stress and adding to that feeling of detachment.
The point is that, yes, it’s important to recognize that happier and healthier workers are more productive and that we can craft sustainable workplaces. But the way that burnout manifests for women and people of color—and especially for women of color—is different, as they encounter additional burdens or stressors in a [workplace culture] that’s chronically stressful.

In other words, we shouldn’t assume two people with the same job are experiencing the same amount of stress from that job.

Yes. Exactly.

I think that’s a really important point. What can we do—either as employees or employers—to fight for a more flexible workplace where burnout is less of a problem?

That’s a good question. I think every workplace is different. Every career path is different. From the employer’s standpoint, it requires having courageous conversations with employees about stress. More importantly, it’s about setting expectations for rest and renewal.

If a company says, “We really believe in taking vacation,” but then the CEO and all the managers are sending emails when they’re supposed to be on vacation—you know, they’re not practicing what they’re preaching. You need to create a culture where sustainability is actually practiced.

For employees, I think it requires ditching the martyrdom mindset—the idea that in order to be successful, you must suffer. It’s so ingrained in the American dream; we pride ourselves on our productivity, but we’ve hit the point of diminishing returns. More hours doesn’t produce better rewards.
So instead, we need to recognize our choices. We need to recognize the power we already have in our lives, at every level, and not wait for permission to put our oxygen masks on first in order to help others.

What does that look like? What can a person do if they’re starting to encounter burnout?

Maybe that means meditating a couple of times a day when you’re feeling really stressed.

Maybe it’s about refusing to relinquish control of our lives—saying things like, “I can’t,” “You don’t understand,” “My career path is special,” “No.” It’s recognizing that we all have choices. We all have power over how we bring more community and agency into our own lives.

Figure out what renewal looks like for you because it can be very different for different kinds of people. It’s hard work. In our culture, we sometimes get this idea that we need to sprint to keep up with the Joneses, or maybe the Instagram of the Joneses, for this era. But it’s about enjoying the ride. It’s about crafting a way to do what you want to do in a sustainable way.

When you make it to the finish line, can you really enjoy it if you’re crawling over that finish line? I don’t think so. Success feels so hollow when you’re too burned out to achieve it.
Remember, if you’re suffering from occupational burnout syndrome, the safest course of action is to seek professional treatment. To learn more about Emilie Aries and her work, visit Bossed Up.
Finally, studies show that environment makes a big difference in workplace stress levels, so support your co-workers while demanding the same levels of support. We’re all in this together.
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Categories
In the Kitchen Nosh

Healthy Snack Ideas For Work: 18 Ways To Deliciously Beat The Midday Slump

If you’ve ever felt bored by your healthy snack options at work, we’ve got you covered. With 18 healthy office snacks you can make at home or in the break room—along with nutritious and filling options to grab on the go—consider this your official guide to snacking smart at work.
There are many reasons to include healthy office snacks at work, one of the most important being staying focused and energetic throughout the day. Yeiji Jang is a registered dietitian with a strong interest in healthy snacking habits who sums up the importance of healthy office snacking habits by saying:

The main benefit or goal of keeping your body fueled consistently throughout the day has to do with maintaining the blood sugar levels within optimal range. This has a wide-reaching effect on your whole body. For example, your brain uses glucose as its main source of fuel. All foods contribute to raising the blood sugar, which in turn keeps the brain fed to keep you focused on your work. Your body uses it to keep energized so that you can get through the day without experiencing a midday slump!

Snacking wisely and choosing healthy work snack options throughout the day “can help [keep] the blood sugar levels stable to keep you energized [and] focused and curb hunger between meals, which may prevent you from overeating during the next meal or choosing something easy but not nutritionally balanced,” Jang explains. She suggests thinking of healthy snacks not just in terms of caloric value but as small meals that should maximize nutritional gains as a part of a whole.

Healthy Snacking at Work 101

Generally speaking, healthy office snacks should “contain a mix of carbohydrate (quick energy), healthy fats, and protein (for sustained fullness [and] slower rise in blood sugar),” Jang says, although she notes each snack doesn’t necessarily have to contain all three components at once.
She also recommends sticking with whole grains whenever possible, buying pre-packaged snacks that are around 200 calories or less, eating slowly, and paying attention to what your body needs. Sometimes you might just need a good stretch or a quick walk around the office!
Finally, Jang advises staying well hydrated throughout the day with something besides coffee: “often thirst is mistaken for hunger. So before going for a snack, get something to drink.”

Pay attention to snacking at work and while you’re on social media.

It’s tempting to use downtime at work for browsing social media, but beware of spending too much time looking at delicious food. While it can be inspirational to look at beautiful food photography, even the healthy kind, these images can send false hunger cues to your brain.
Jang says that while regularly timed snacking is good for maintaining energy levels and mental alertness, it’s very important to make sure you’re listening to your own body and not the influence of exterior cues:

The timing of the snack depends on many factors. Some say don’t go without eating anything for more than three hours, which I think is not a bad idea. But I think it also varies between individuals and also what their previous meal was, when they ate, and their portion size. While it’s important to keep your body fueled to stay productive at work, we also don’t want to eat when we don’t need to. It’s hard to tell the natural cue today because we’re surrounded by food/cues to eat. This isn’t only because of their direct presence but because of social media. (Instagram can be very powerful when it comes to making you think that you are hungry and need that almond butter cookie now!)

18 Healthy Office Snack Ideas to Get You Started

Sweet Work Snacks

1. Dried fruit (¼ cup) + cheese (1 oz)

Combining a serving of your favorite cheese with a small portion of dried fruit will keep you feeling full (and fancy!) when you’re at work. It’s important to make sure the dried fruit you choose as a snack has no extra added sugar, as this packs in unnecessary and empty calories (and dried fruit is sweet enough as it is).  
Although dried fruit does contain more calories than fresh fruit, dried fruit is a great source of concentrated nutrients and a natural pairing to most cheeses. Whether you’re a fan of fontina, a connoisseur of Camembert, or gaga for Gruyère, you can feel good about eating that cheese, as recent studies have found a correlation between eating cheese and maintaining heart health!

2. Banana + dark chocolate chips (1 Tbsp.)

Bananas are a fantastic option for combating mid-afternoon hunger pangs. With 3 grams of fiber per medium-sized banana and plenty of pectin (a type of resistant starch that helps you feel fuller longer), you should definitely be going bananas over bananas! Dark chocolate chips are full of antioxidants, and studies have shown that merely tasting chocolate is enough to improve your mood.

3. Non-fat vanilla Greek yogurt (½ cup) + raspberries (½ cup)

Greek yogurt has been enjoying well-deserved time in the spotlight over the past several years and is a great option for a healthy work snack. It’s an excellent source of protein and calcium, and including Greek yogurt in your diet has been shown to correlate with long-term weight loss. Up the fiber factor by adding raspberries. A half-cup serving contains 4 grams of fiber, which will help stave off hunger pangs.

4. Unsweetened applesauce (½ cup) + graham crackers (2) + Laughing Cow Light cheese (2 triangles)

Got a case of the cookie cravings? Graham crackers are a less sweet (but still satisfying) alternative to those chocolate chip cookies calling your name from the break room. Spread two graham crackers with Laughing Cow Light cheese (with 25 calories and over 2 grams of protein per triangle, this handy snack is a valuable addition to your stash) and dip in a bowl of unsweetened applesauce.
The combination is pleasantly sweet without being cloying, and the applesauce is a good source of soluble fiber.

5. If you’re short on time:

Nothing But the Fruit Real Fruit Bites
Made from dried fruit with no added sugar, these fruit bites are reminiscent of fruit gummies or leather but in a much healthier and more adult form. For a filling snack, pair with a serving of cheese or a small handful of nuts.

Savory Work Snacks

6. Blue corn chips (1 oz) + salsa (½ cup) + Greek yogurt (¼ cup)

The trick to enjoying corn chips is to stick to a single ounce serving, which can be anywhere from 6 to 15 chips. Measure them out beforehand and you won’t be tempted to snack through the whole bag.
Blue corn chips contain slightly higher amounts of two nutrients: lysine (an amino acid) and anthocyanin (an antioxidant), although they’re generally still high in fat and salt.
Tomato salsa is high in antioxidants, and if it contains spicy chili peppers, even better. Promising research has shown that people who eat lots of spicy peppers were less likely to die during the duration of the six-year study than those who didn’t. Greek yogurt is a healthy alternative to sour cream and adds a protein and calcium boost to your snack.

7. Pretzels (1 oz) + Hummus (2.5 oz)

With about a third less calories than an ounce of plain potato chips, pretzels are a smart snacking option that will still tick all the right boxes if you’re in the mood for something salty. A few tablespoons of hummus will add fiber, protein, and extra flavor. Try making your own hummus in batches at home or buy large tubs from the deli section in the grocery store.

8. If you’re short on time:

Veggicopia Dips
These cute little 2.5-oz cups of hummus are small enough to be stowed in your purse but large enough to leave you feeling satisfied. This variety pack includes 12 shelf-stable hummus packets in original, roasted red pepper, and edamame flavors.

9. Tapenade (1 oz) + unsalted brown rice cakes (2)

Tapenade, a delicious tangy spread made from black or green olives and capers, is a super-flavorful way to incorporate more olive products in your diet. Based on their role in the Mediterranean diet, studies have shown that olives contain plenty of anti-cancer agents and antioxidants. Tapenade has such a rich taste it works best when spread thinly on crunchy unsalted brown rice cakes.

10. If you’re short on time:

Epic Bars
Love the idea of protein bars but without all the sweetness? Epic Bars are made from all-natural meat products such as bison, beef, chicken, bacon, salmon, and venison. Perfect for a paleo office snack, these bars offer some serious protein per serving and come in a variety of flavors so there’s a new snack option for every day of the week.

Creamy Work Snacks

11. Guacamole (2 Tbsp.) + rye crackers (2)

Consider this snack a mini-version of avocado toast, the breakfast food that’s been dominating social media for the past year. As if you need any other excuse to eat guacamole, studies have shown that lutein- and zeaxanthin-rich avocados are great for healthy and youthful-looking skin. Rye crackers contain plenty of fiber, manganese, and copper, and consuming whole-grain foods has been shown to help lower blood pressure.

12. Oatmeal made with water or skim milk (½ cup) + almond butter (1 Tbsp.)

Did you know that everyone’s favorite breakfast food, oatmeal, also makes an amazing and filling mid-morning or afternoon office snack idea? Besides being creamy and filling, oats have been shown to have both anti-cancer and LDL cholesterol–lowering properties.
A swirl of almond butter (or the nut butter of your choice) will add healthy fats and extra protein, which means you’ll be energized for hours after this snack.

13. Skyr (½ cup) + pomegranate seeds (2 Tbsp.) + granola (1 Tbsp.)

If you’ve never heard of skyr, you aren’t alone. This ultra-creamy Icelandic dairy product is only now beginning to appear in dairy cases across North America. With a texture that’s similar to very thick yogurt but with a milder and less-tangy flavor similar to ricotta cheese, skyr is higher in protein and lower in calories than Greek yogurt.
Tart pomegranate seeds have a wide range of positive health effects, including anti-cancer agents, anti-inflammatory effects, and anti-fungal properties, and have even been shown to have anti-plaque effects in your mouth. A small amount of granola isn’t necessary but provides a nice crunchy contrast to the creamy skyr. If you can’t find skyr at your local grocery store you can buy it online and have it delivered right to the office.

14. Tzatziki (2 Tbsp.) + whole grain pita (1 small) + cucumber (½ cup cut into matchsticks)

Tzatziki, a yogurt-based dip usually made with shredded cucumber, garlic, and dill or mint, is a perfect low-fat filling for this simple roll-up. Spread the tzatziki in a thin layer across the pita and add the cucumber, rolling the pita bread into a tight wrap (you can also stuff the pita bread with the tzatziki and cucumber, if that’s easier).
Choosing a whole-grain pita over white means you’ll benefit from extra fiber, which has been shown to help lower LDL cholesterol and prevent the formation of blood clots.

Crunchy

15. Trail mix (2 Tbsp.) + pear slices (1 pear)

Either make your own trail mix from your favorite nuts, seeds, and healthy cereals or choose one of the many commercially available brands available in grocery stores or online. Trail mix is extremely calorie dense, so make sure to avoid trail mix containing candy, chocolate, added salt or sugar, or fried ingredients.
Trail mix with plenty of nuts is a healthy choice in small portions, as studies have shown nut consumption can be beneficial to cardiovascular health. Depending on their ripeness, pears can add extra crunch or a complementary soft texture. Studies have shown that including fresh fruit in your daily diet can actually lower your risk for diabetes.

16. Celery (2 stalks) + crunchy natural almond butter (2 Tbsp.) + dried cranberries with no added sugar (2 Tbsp.)

Think of this snack as the adult version of ants on a log, the snack most of us remember from our preschool and kindergarten days. Rich in vitamin K, celery is a super low-calorie vehicle for crunchy, protein-packed almond butter. (Peanut, sunflower seed, or cashew butter is also yummy!)
If you don’t like the idea of having to leave a jar of almond butter in the fridge, Justin’s Classic Almond Butter comes in small packets ideal for single servings to incorporate into any snack. Think of dried unsweetened cranberries as sophisticated raisins; not only are they deliciously tart, but multiple studies have shown strong evidence that cranberries may have beneficial effects on blood pressure and inflammation.

17. Roasted chickpeas (2.5 oz)

Packed with protein, vitamin A, and fiber, roasted chickpeas are easy to make and are the ultimate blank canvas for almost any flavor combination you can think of. More of a savory type of gal? Experiment with flavor combinations such as sea salt and rosemary, curry powder and turmeric, smoked paprika and garlic, or pesto with chili flakes.
If you crave sweets, try roasting chickpeas with maple syrup and pink Himalayan salt, any nut or seed butters you like, pumpkin spice, or dust them with cocoa powder and coconut sugar. Love the idea of snacking on roasted chickpeas but don’t want to make them yourself? The Good Bean makes single-serving packets that are ideal for stashing in your desk drawer!

18. Air-popped popcorn (3 cups) + nutritional yeast (2 Tbsp.)

Yearning for cheesy popcorn but trying to avoid dairy? Nutritional yeast has a very similar flavor to cheese, is 100 percent vegan, and is a good source of vitamin B12 so you can still reap the benefits of a plant-based diet. Air-popped popcorn is very low in calories, which means you can eat three cups of it for under 100 calories.

Categories
More Than Mom Motherhood

Weaning 101: Everything You Need To Know Before You Stop Breastfeeding

The first time we tried breastfeeding—when my kid was only minutes old—he chomped down on my boob like he’d been doing it for months. A few hours later, the lactation consultant proclaimed that he was the best nurser she’d ever seen in labor and delivery.
Literally hours after the LC lavished this praise upon us, things unraveled in the breastfeeding department. After only a couple minutes of nursing, my son would fall fast asleep, and none of the tricks they teach you to wake them up—like tickling their feet—worked. My child snoozed right through every nursing attempt.
From then on, nursing was a struggle. I tried everything. I took fenugreek tablets. I ate oatmeal. I pumped every two hours like clockwork no matter when I nursed. And still, breastfeeding was hard. My baby was in the bottom 10th percentile for weight at his 2-month check-up, which made me cry. And then I cried again when he got his shots (it was a hard day).
I started supplementing with formula after that appointment. Like magic, my kid started guzzling down bottles and putting on weight. When my period came back at five months postpartum, my already lagging milk supply plummeted. I decided to go ahead and stop breastfeeding my son even though I had really wanted to breastfeed until he was much, much older.
We’ve all heard “Breast is best,” but sometimes medical conditions, early breastfeeding mistakes, stress, and other factors can make breastfeeding a huge burden rather than the joyful bonding experience it’s meant to be. And even if you didn’t experience any issues but you’re just ready to stop breastfeeding, that’s okay too!
If you’re ready to stop breastfeeding, welcome to the judgment-free zone. This weaning guide is full of nothing but positive information and helpful tips to stop breastfeeding, so that baby and mom can get on with living their best lives with as little stress as possible.
Ready to take back your boobs? Here’s everything you need to know to stop breastfeeding.

Stop breastfeeding…and stop feeling guilty!

One of the hardest decisions I’ve ever had to make was to stop breastfeeding. I felt bombarded with judgment: from other breastfeeding moms, from my pediatrician, and worst of all, from myself.
Now, three months later, I still feel guilty about stopping breastfeeding “early,” even though my kid is happy and healthy.
“The whole ‘Breast is best’ saying takes this [feeling of guilt] to a whole other level where moms can start to feel like it’s all or nothing, thinking that they need to breastfeed exclusively and perfectly for the whole first year (and beyond if they so choose) or else they are a bad mom and their child is doomed,” says Heidi McBain, a licensed therapist in Flower Mound, Texas, who specializes in women’s issues.
She says, “This mentality doesn’t leave room for moms who may need to stop breastfeeding before they are ready because of an illness or work or a myriad of other issues, or simply because they don’t like breastfeeding and are ready to stop for personal reasons.”
So what can you do to leave the guilt behind when you decide to stop breastfeeding?
There are several things you can do to protect your own mental health when you decide to stop breastfeeding, McBain tells HealthyWay.
“Surround yourself with supportive, positive people, especially other mothers who have been in your shoes,” says McBain. “Also, let yourself feel how you are feeling and don’t just stuff these feelings down because they are hard and uncomfortable.”
For me, that was one of the hardest parts of weaning, especially because we stopped breastfeeding sooner than we expected to. I only knew other moms who seemed to be breezing along in the breastfeeding department, and it made me feel like a total failure. But several weeks later, a friend reached out to me because she was also struggling to breastfeed, and it felt wonderful to finally know someone else understood what I was going through.
One of the most important things you can do when you’re trying to stop breastfeeding is take time each day for your own self-care. Lately, before my kid wakes up, I’ve been doing a 15-minute morning routine of dry brushing and a short yoga flow to center myself and get ready for the day. It’s a small act of self-care, and it really does set the tone for the rest of the day.
Sometimes though, self-care isn’t enough to get you through rough patches as a new mom. If you’re struggling with feelings of guilt, grief, or hopelessness during weaning, know that you’re not alone.
“Postpartum mood disorders—depression, anxiety, OCD, et cetera—are more common than most people realize, so any time mom is just not feeling like herself and feels like something is off or just isn’t right—depressed mood, excessive worry, intrusive thoughts, et cetera—she needs to reach out for support as soon as possible, starting with her doctor or a maternal mental health specialist,” says McBain.
Together, you and your healthcare provider can work to address the underlying issues that may be affecting your mental health as you try to stop breastfeeding.
Because you know what’s really best? A happy, healthy mom.

A Guilt-Free Guide to Stop Breastfeeding

I hope you brought your freshly sharpened No. 2 pencils, ladies, because you’ve just entered Weaning 101 (no expensive textbook required).
“Weaning means changing the relationship a mother has with her child,” says Amanda Ogden, RN, BSN, an international board-certified lactation consultant and co-founder and director of lactation services and education at the mama ’hood. “Once the mother has decided the time is right, and really because the work of breastfeeding is solely the mother’s work, the decision to wean is hers to make.” Well, it’s hers to make most of the time.

There are actually two kinds of weaning: mama-led and baby-led weaning.

My decision to stop breastfeeding was definitely mama-led. My little one was only 5 months old, but my milk supply had always been low, and we supplemented with formula early on, so he really didn’t even notice the transition.
But if a baby is exclusively breastfed for a longer period of time, it may be a bit tougher to stop breastfeeding if baby hasn’t given cues that he’s ready. Still, it can be done, and baby will be just fine if mom has to stop breastfeeding before age 1.
“If a mother is leading the weaning, she should do this slowly and replace nursing sessions with a bottle feeding or cup feeding if baby is older,” says DeeDee Frank, a certified lactation consultant at Mercy Medical Center in Baltimore, Maryland. “A slower approach actually helps the mother and baby slowly adjust to the decrease nursing sessions.”
Mama-led weaning, if done slowly, can be a gentle way to decrease your milk supply, meaning less engorgement for you and more time to adjust to weaning for baby.
Before you stop breastfeeding, Ogden suggests you take a few minutes to answer these questions (see, I told you the pencil would come in handy!):

  • Will weaning make your life harder or easier?
  • Do you feel sad when you think about stopping breastfeeding?
  • Is your child showing signs that he/she is ready to stop breastfeeding?

If you can answer these questions in a way that makes you feel good about your decision to stop breastfeeding, then you should go ahead and begin the weaning process.
Baby-led weaning, on the other hand, is exactly what it sounds like. If you have an older baby, this may be an ideal way to stop breastfeeding. As baby gets older, he or she may be less interested in the breast and more interested in yummy solids or drinking from a big-kid cup. (If your little one isn’t quite a year old yet, see our tips below for weaning safely before 1.)
If you’re totally over it but your baby still loves to nurse, try night weaning to gently encourage your little one to stop breastfeeding on their own. Skipping those nighttime feedings may result in a couple of sleepless nights as baby adjusts, but pretty soon he’ll be sleeping soundly through the night and may begin to show less interest in nursing during the daytime as a result.

Stop breastfeeding gradually.

The key to successful weaning is a gradual reduction of breastfeeding, says Ogden.
“If there is a situation where a mother must wean abruptly for medical reasons, then she should continue to pump or hand express enough to keep her breasts comfortable but not enough to empty the breasts. …It is easiest on the mother’s body and mood to slowly decrease the number of times per day she is breastfeeding. Weaning too rapidly can cause a rapid shift in the hormones prolactin and oxytocin, which can lead to depression.”
Start the weaning process by only nursing when your baby or toddler initiates breastfeeding. If you breastfeed for comfort during nap or bedtime, or when baby is just fussy, try using other comfort methods to soothe your fussy tot.
“When I weaned my boys, I missed my instant soother too, and I had to find new ways to soothe them,” says Nicole Johnson, founder of The Baby Sleep Site. “Cuddling and reading on the couch (we started reading at 4 months old), hugs, kisses, laying down in the bed while not nursing, and lots of touch can help. …By retraining our own behavior, we can change expectations, so nursing isn’t the only thing your baby looks to you for!”

Routine is key when you stop breastfeeding.

Once you figure out what comfort measures work in place of breastfeeding, use those as part of a regular routine so that your child understands nursing is no longer an option.
This can be especially hard when baby wakes up in the middle of the night expecting his 3 a.m. feeding (see night weaning, above). But there is good news! For starters, breastfeeding is something only mama can do. But now that you’re weaning, if there’s another caregiver in the picture, they can get in on the middle-of-the-night soothing action too (and you might be able to catch up on some much needed ZZZs).
If you’re comfortable with co-sleeping, you might also decide to snuggle baby in bed with you when he wakes for a nighttime feeding. The safety baby feels while lying close to you may be enough to soothe him back to sleep. However, if you’re not comfortable with bedsharing, there are other comfort measures you can try to get baby back to sleep.
“We also recommend using a replacement object, also known as a lovey, which could help soothe baby back to sleep,” says Johnson.
A lovey could be anything: a soft square of blanket, one of mom’s old shirts, or a small stuffed toy. Just make sure it’s something you can replace easily. Lovies are notoriously easy to lose, and heaven help the parent who can’t find it at bedtime!
There are different ways to introduce a lovey, but basically your baby will begin to associate bedtime with the lovey instead of nursing and use the lovey to self-soothe when they wake. Lovies can also be wonderful during stressful situations, like baby’s first flying experience or long car trips.
Whatever you decide to do, make sure it’s part of a regular routine so that baby comes to expect the new routine rather than a nursing session when you stop breastfeeding.

Avoid engorged breasts when you stop breastfeeding.

Remember when your milk came in, and like the Grinch’s heart, your breasts also grew three sizes that day?
That was engorgement. Your breasts were probably really swollen, hard, and downright painful. And in those first days, you probably only felt sweet relief when baby nursed.
When you stop breastfeeding, you can expect your breasts to engorge again because, just like your baby is waiting to nurse, your breasts expect to be emptied at the same times each day.
To minimize engorgement, wean slowly. You may still need to pump a bit even if you’re not nursing, but only pump to relieve the pressure, not to drain the breast as you would during a normal nursing or pumping session.
If your breasts do become engorged when you stop breastfeeding, there are a few remedies out there that can help suffering mamas.
If you’re into natural remedies, stuffing cold cabbage leaves into your bra really does help with engorgement. Plus, you’ll have a healthy snack for later!
When my breasts became engorged, I used Lansinoh Thera°Pearl 3-in-1 Breast pads, and they were a lifesaver! I loved that you could just pop them in the freezer, and they really helped with the soreness.

Successfully switch to formula when you stop breastfeeding before age 1.

It seems like there are about a thousand different kinds of formula out there, so it can be overwhelming to try to find the formula that’s right for your baby if you stop breastfeeding before age 1.
It’s also extremely important to note that before age 1, baby should only be drinking formula or breast milk, not cow’s milk. If baby is less than a year old, formula or breast milk is the only nutrition baby really needs, even after they start solids, typically around 6 months old (hence the phrase “Food before one is just for fun”).
Successfully transitioning your baby to formula may take a bit of trial and error as you see which formula your baby prefers. For example, my baby only likes the powdered kind of of his favorite formula. We tried the ready-to-drink kind of the same exact formula, and he would not have it. Sigh. Such are the whims of a 6-month-old.
As you experiment, try mixing formula with a bit of breast milk so your baby isn’t totally shocked by the new taste and texture. Gradually reduce the amount of breast milk until your baby is only drinking formula.
Spoiler alert: Formula ain’t cheap. If the sticker shock of buying large amounts of formula each week makes you want to weep, take to social media and ask friends to send you their free samples [linkbuilder id=”4268″ text=”and formula”] coupons.

Can I nurse my baby again if I stop breastfeeding?

“If a mom changes her mind and wants to go back to breastfeeding, it will depend on how long she has been dropping breastfeeding sessions and the age of the baby whether she can recover her milk supply and the baby will want to nurse,” says Franke. “It is possible to return to breastfeeding, but it may take some work, especially if mom has also dropped her milk supply.”
A return to breastfeeding will depend on a couple of factors: How long has it been since baby weaned? Does baby even seem interested in breastfeeding?
According to an article by Anne Smith, international board-certified lactation consultant, re-lactation is easiest with a baby younger than 3 months old. Older babies may enjoy drinking from a bottle or cup and may be unwilling to return to the breast. Still, in most cases, re-lactation can be accomplished with the help of a certified lactation consultant. If you’re interested in breastfeeding again after weaning, contact your local La Leche League chapter for guidance from certified lactation consultants and moms who have been there.
Okay, mamas, put those pencils away. Weaning 101 has concluded, and there’s no test. You all passed with flying colors. So go on, moms, take back your boobs (and don’t feel guilty about it, either). Because we all deserve bite-mark free breasts, nipples that aren’t chafed, and to stop breastfeeding guilt-free—if that’s our choice.
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Mom x Body Motherhood

This Fitness Studio Prepares Women For Life’s Ultimate Physical Challenge: Motherhood

Opinions on women’s bodies and staying in shape are a dime a dozen. But when it comes to preparing your body for pregnancy (and beyond), many moms-to-be face information overload. What’s actually the right way to get ready for all of the physical (and emotional) demands of having a baby?
Enter PROnatal Fitness, a New York company that trains women for the event of their lives: motherhood. It offers prenatal and postpartum classes along with mom-focused personal training and core rehabilitation.
Founder Brittany Citron designed the fitness regimen to address the specific needs of women’s bodies during pregnancy, labor, and early motherhood. You won’t find talk about dropping the baby weight in this studio. Instead, trainers emphasize staying strong and feeling your best during nine months of changes, preparing for labor, recovering safely, and adapting to the 24/7 physical and emotional demands of caring for a baby. They also help women build support networks with other moms.
To learn more about PROnatal’s mom-positive approach to staying fit, HealthyWay sat down with Citron to ask her about the right way to work out when pregnant, building the core strength you’ll need for labor, and finding the energy to exercise—even after sleepless nights with your newborn.
HealthyWay
HealthyWay: What first interested you about fitness for moms?
Citron: I was actually in the corporate world for over 11 years, and I was always into fitness but never thought of it as a career. Everything really changed during my first pregnancy. I had a difficult time getting pregnant—it took me two and a half years. I wanted to do everything right to give this child a great start at life, and I knew exercise was really important for that.
I wanted to learn not just what I should avoid doing, but what I should be doing. But I couldn’t get a clear answer. Every fitness professional told me something different, and my doctor wasn’t helpful at all. So I began researching and getting interested in learning about the stresses my body was going through and figuring out how to prepare myself for that. I created a training system, had a very easy labor, pushed my son out in 10 minutes, and had a relatively easy recovery.
But my experience was very different from what happened to friends of mine, who were also pregnant at the time. We all made different choices. My friend who “played it safe” and didn’t do any exercise ended up with a horrible delivery, while another friend pushed herself to do everything and she had a bunch of complications. Here’s a group of women who are motivated to do what’s best, yet we all suffered from a lack of resources. For a mom, that’s disempowering.
So that’s when you opened PROnatal Fitness?
Yes. Any woman that has the desire to be fit and healthy for herself and her child should have the right resources to do that—that became our mission.
I brought in people from the fitness industry and built a team. We offer our own personal training and classes. We’re also focusing on educating other fitness pros so we can make a bigger impact for women everywhere. We prepare women for pregnancy, labor, and early motherhood like you would prepare for an athletic event. There’s no greater physical challenge than childbirth—it’s the most physically and mentally challenging event of our lives. We prepare women specifically to meet those demands.
Tell us about the mom fitness classes. How are they designed to help women on their journeys to becoming moms?
The prenatal and postpartum classes have a similar format. We teach rehabilitative techniques that will help you rebuild your core after childbirth, which can help speed up recovery. Both classes alternate between three sections of cardio and strength, focusing first on the lower body, then the upper body, and finally the glutes and core.
The main differences are that prenatal classes are indoors and set to music. Postpartum classes are done outdoors with a stroller. In the last section of the postpartum class, the babies go out on the grass and play.
Women like that the classes are full-body workouts, and they’re constantly working and moving for an hour. There’s also a gentle stretch and release at the end.
Can these kinds of workouts help reduce pain during labor? How?
Our classes use intervals that mimic the contractions of delivery. When you’re having contractions, that’s essentially nature’s interval training of work to rest to work to rest. We teach women how to go through periods of intense work and immediately quiet their bodies to go into recovery. We also practice birthing and labor positions.
Deep squatting can be a labor position. We train women to mentally focus on diaphragmatic breathing—not on the physical pain or discomfort. It’s kind of like HIIT (high-intensity interval training), but we call it LIIT (labor-intensive interval training).  
Pregnancy is as much an emotional experience as it is physical. Does your studio offer any techniques to help women mentally prepare?  
There’s no blanket way to deal with the psychological piece, since no two women experience pregnancy the same way. In general, one of the things we help women learn during pregnancy is that having a plan is good, but you need to be adaptable. You can do everything by the book for nine months only to find that the baby’s not positioned the right way and your birth plan’s out the window—that can make you feel like a failure. The ability to mentally shift and go with it is success.
After the baby comes, it’s all about the baby. But our classes focus on the mom—she’s our priority. She may have completely lost her sense of self and feel like her body’s a slave to the child. We want women to know that they’re important—that’s what our postpartum classes focus on. It needs to be an experience that mothers really enjoy and feel like they’re doing for themselves.
The stroller workouts also foster a sense of community, and the importance of that can’t be underestimated during the postpartum period. Moms find that it becomes a great support network for them.
Why are you passionate about helping women prepare their bodies for motherhood?
There are so many reasons. During the nine months leading up to motherhood, your body goes through massive changes. Women who don’t prepare appropriately can get injured and end up in a lot of pain. Pregnancy then becomes something you don’t enjoy but something to endure. I want to help women prepare for this incredibly challenging event so they can enjoy it as much as possible.
The other piece of it is from the baby’s perspective. Research shows that exercising during pregnancy and in the early stages of motherhood offers immense health benefits to the baby from birth, extending into childhood, and even the adult years. There are benefits to the heart, brain, and weight for both mom and baby.
What’s the most important thing moms-to-be should focus on when exercising?
The biggest thing is building deep core strength. A lot of women think we shouldn’t work our abs during pregnancy, but core work is the most important thing you can do.
You should also focus on strength training. Women are often told they should decrease their resistance levels as their pregnancy progresses. But if you take that approach, you’re at your weakest when you’re at the end of your pregnancy and carrying around 30 to 40 pounds of extra weight. We actually push them to increase their resistance levels to help them build strength. They’ll need it to carry around their extra load and maneuver through life.
How does exercise change when you’re expecting?
It’s different for everyone. In the beginning, you might be doing the same routine for a while. But as you go through pregnancy, there will be some things you need to taper down. You’ll probably have to cut back on high-impact moves, like running, jumping, and deep lunging. By the third trimester, you’ll naturally reduce the intensity of a lot of your activities to balance out the extra weight you’re already lifting all the time. The belly will have lots of pressure on it, so you won’t be doing sit-ups.
But it’s not only about avoiding, it’s also about what you should start to do when you’re pregnant. One of the things we focus on in the prenatal class is functional training for the typical activities of motherhood. We practice moves like the crib reach and the bath-time kneel. How many times a day is she going to be on the ground changing a diaper and need to get up, carrying her child without using her hands? We practice proper hinging to help keep the body safe when lifting the baby. We teach how to maintain a neutral spine. Preparing for this during pregnancy will help you get ready for the demands of having a newborn.
How should pregnant women prepare for exercise?
Just do it! A lot of women who may not have exercised before feel like pregnancy is not the time to start, but that couldn’t be further from the truth. There are so many benefits to doing it, and it doesn’t matter when you start—as long as you start! Some women walk into our classes and they’re embarrassed that they have never exercised before. I congratulate them for taking the first step.
How soon should women plan to get back into their exercise routines after childbirth?
You can’t begin an exercise routine until you’re officially cleared by your doctor. Normally this happens 4 to 6 weeks after a vaginal delivery or 6 to 8 weeks after a C-section, but it really depends on the doctor and the woman’s experience. You need to give your body time to heal. And when you finally are cleared, it doesn’t mean it’s okay to go back to Barry’s Bootcamp now. Your body has been through so much trauma, and you need to be patient or you’ll end up injured. It’s a slow and gradual return.
Taking care of a newborn is exhausting. Got any tips for new moms on finding the time, energy, and motivation to take care of their own bodies, even when they’re worn out?
You have to be patient during the first several weeks. But if you can make a little time for yourself, you’ll feel the difference in your mind, body, and ability to care for your little one. You don’t have to start hitting the gym every day, but can you take your baby out for a walk in the stroller? Just set little goals, and try to increase your activity as time goes on. Do something without the baby every once in a while as well. It’s good for your own mental health. Make it something you enjoy. If it’s something you look forward to, you’ll prioritize it because it feels good.
If you could share once piece of advice for new moms, what would it be?
Well, I really have two big things to say about this. First, remember not to lose your sense of self. When you become a mom, it’s easy for everything to become all about the baby. Exercise and doing something for you isn’t selfish. You’ll be a healthier, stronger, better mother when you take care of yourself. It’s an exciting time to redefine yourself, so once you get over the sleep deprivation and craziness of the first 12 weeks, remember not to let go of yourself.
Equally important is finding a community you can use as a support network—but never comparing yourself to people in that community. A lot of times in mom groups and on social media it becomes a big game of comparison about who lost the baby weight fastest and whose baby is sleeping through the night. But the reality is that no woman has figured it out, no matter what it looks like on Instagram and Facebook. Every mom struggles. It’s a roller coaster, so make sure you enjoy the ride and have a good support network to rely on when things are difficult.