Categories
Happy Home Lifestyle

Tips For Outfitting The Perfect Patio

A patio is the perfect spot for enjoying all that the warm weather months have to offer: balmy weather, bright sun, and days that finally last a little bit longer. But it doesn’t do you much good to have a patio if it isn’t ready for you to enjoy in comfort and style. Make the most out of the gorgeous weather by creating a patio that’s perfect for drinking, dining, and more.

Set the mood.

Creating a relaxing, inviting atmosphere in your backyard is more than just raking up the leaves and setting out a patio table. Use lighting and music to set the scene and give your patio a glow that’ll have you heading outdoors all spring and summer long.

Lighting

Brightech Ambience Pro Commercial Grade Outdoor Lights
A set of string lights can transform your backyard from a dark landscape to a glowy getaway in no time flat. These Edison-style bulbs are commercial grade and super sturdy, and will also complement a variety of styles in any backyard. Try draping them across your patio or even along your fence to light up your outdoor space.

Amazon

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Set of 6 Decorative Lanterns
If string lights aren’t your thing and you prefer more of a classic look, a decorative lantern can add the same light while leveraging a different style. You can hang them from a small hook or lamp post, or even just set one on your patio table as part of a centerpiece. The best part? Although they give off the look of a classic, lit-from-within lantern, they’re actually lit with flameless LED candles, so you can set one out throughout the whole night without worry.
Amazon

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Tiki Torches
Whether you’re having a fun backyard barbecue or just want to cultivate more of a laid-back atmosphere, tiki torches are a creative way to infuse your backyard with both light and ambiance. As an added bonus, you can also fill them with fuel that contains citronella to help keep mosquitoes and other bugs at bay while you relax outdoors.
Home Depot

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Citronella Candle
If you’re looking to add a nice glow to your backyard without going overboard on lighting, candles are the way to go. A three-wick candle is the perfect size to add an extra bit of light to an evening outdoors, all while putting a subtle scent in the air, too. Using citronella candles can also help keep you free of bug bites as you relax outdoors.
Amazon

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Temperature Control

Lasko Misto Fan
The best time to enjoy your outdoor space is during the warm weather months, but it can easily get a little too hot, which admittedly drives some of us back indoors. Don’t let a little too much sun ruin your backyard hangout. This fan not only produces a powerful breeze that’ll help keep you cool, but it also produces a fine mist that will reduce the air temperature in your backyard by up to 25 degrees. It simply hooks up to your garden hose and gives you three speed options that can be adjusted based on the heat.

Amazon

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AmazonBasics Patio Heater and Cover
Of course, you can always hang out on your patio during the winter months, but it’s definitely not as enticing. Harsh temperatures, biting winds, and icy weather conditions don’t always make it easy to even get outside, much less stay there. With the right heater, though, you can enjoy your outdoor space all year long. This standing heater is perfect for warming up your entire patio, and also comes with a protective cover for times when it’s not in use.
Amazon

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Music

Bose Soundlink Micro
The right music can make or break a backyard party, and some people even go as far as to set up entire sound systems in their backyards. However, if you don’t have the time or money to invest in an entire system, a good speaker can get the job done, too. The Soundlink Micro from Bose is a powerful, portable speaker that you’ll be able to hear loud and clear even when you’re outdoors. What’s even better is that it’s waterproof, so you won’t have to worry about sudden showers.

Amazon

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JBL Flip 4
If you’re looking for something with just a little more power but still without the hefty price tag of an entire speaker system, the JBL Flip 4 is perfect. It’s waterproof and compact, and also has a rechargeable lithium ion battery that can keep it running for up to 12 hours. While it’s perfect for listening to music, it also features a built-in speakerphone that cancels out noise and echos, making it great for taking your next conference call from the comfort of your patio.
Amazon

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Set the scene.

Once you’ve got all the basics down, the fun really begins. Decorating your patio can be just as much fun as decorating the interior of your home, and it’ll encourage you to spend much more time in your outdoor space. When thinking about how you’d like your patio to look, consider how you’ll spend most of your time when you use it. From smaller family barbecues to larger garden party gatherings, with the right accessories you can transform your backyard into a space to host them all.

Rugs

If you thought rugs only belonged on the inside of your home, think again. Adding a rug to your patio is an instant way to make it feel more homey and cozy, while also adding a decorative element. Don’t worry, though, because these aren’t the standard rugs you’d throw down in your kitchen or living room—they’re rugs that can be used outdoors and are made with special weather-resistant, easy-to-clean material. When they get dirty, just rinse them with a hose and let them air dry. Here are some of our favorite neutral options for any outdoor space:

Lounge Furniture

Premium Edgewood Wicker 4-Piece Patio Conversation Set
Looking to get some rest and relaxation on your patio this summer? Try bringing the inside out with this wicker patio set, complete with a patio sofa, two armchairs, and a coffee table. All you’ll need is a nice shady umbrella and you’ll have your own outdoor living space where you can kick back day or night.

Target

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If you’re looking for a similar patio set with a slightly more breezy style, check out this collection from World Market.

Dining Furniture

Gray San Sebastian Outdoor Dining Collection
If hosting countless backyard barbecues for your family and friends is your goal, having the right dining set on your patio is essential. This outdoor dining collection from World Market makes it easy to customize the look of your set as it offers both bench-style seating and traditional wicker chairs. Go with one style of seating for a streamlined look, or do half on one side and half on the other for versatility.

World Market

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3-Piece Bistro Set
If you have a smaller space, it doesn’t mean that patio furniture is out of your reach. This three-piece set is perfect for a smaller patio. The bistro-style trio comes with two chairs and a small round table, perfect for sitting outside to drink coffee or read a book.
Target

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If you want a few more seats but still don’t want to go with a large dining table, this cast aluminum 5-Piece Dining Set can seat four people, and has a table that’s large enough for dinner and drinks outdoors on a summer night.

Set the table.

Ikat Melamine Plate Set
You might go with a more neutral look when it comes to your standard dishes, but buying a dinner set for your patio is where you can have a little more fun. This four-piece plate set comes in a variety of beautiful colors and patterns, perfect for adding a little zest to your spring and summer barbecues. They’re also made with durable melamine, so they’re great for any outdoor gathering.

Target

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Aqua Pacific Acrylic Highball Glasses Set
We recommend having a set of durable glasses in your home to bring out just for outdoor use. These acrylic glasses are not only beautiful and festive, but are also way less likely to break than glass if you drop them, so you can have fun during your party instead of worrying about accidents.
World Market

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Set Of 6 Indoor/Outdoor Placemats
When you really want to go the extra mile for an outdoor dinner, placemats are always appropriate. That said, you’ll want an option that’s weather-resistant and easy to clean when it comes to eating outdoors. These round placemats will add the perfect pop of color to your table and can be wiped clean easily once the festivities are over.
Bed Bath & Beyond

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Categories
Conscious Beauty Lifestyle

7 Sheet Mask Questions Answered By K-Beauty Experts

Sheet masks are starting to dominate the skin care market, and that’s a good thing. We could all use a little rejuvenation in our lives, right? Sheet masks—Korean sheet masks in particular—have taken Western markets by storm in recent years; according to one estimate, in 2015, the global sheet mask market was valued at $160 million; by the end of 2024, it’s expected to reach $336 million.
While we’re psyched to see this Korean beauty secret take hold in the States, we’ve seen conflicting tips for using sheet masks. Do you leave them on for hours at a time? Does brand really matter? Could we get the same moisturizing effect by simply covering our faces with lotion and standing under a waterfall?
We had a lot of questions, so we reached out to the experts. Whether you’re looking into sheet masks for the first time, or you’re a well-moisturized veteran of the sheet mask game, here’s what you need to know.

What is the difference between a sheet mask and a regular mask?

If you’ve used cream or clay facial masks, you might wonder what makes Korean sheet masks so remarkable.

“Sheet masks are face-shaped sheet fabrics soaked in serums or essences that have many benefits to the skin,” says Yves Saint Laurent Beauté ambassador Elisa Lee (@sokobeauty on Instagram). “Depending on the active ingredient, it can help with sebum production and refining the skin texture.”
“The sheet can be made of a variety of materials [such as] paper, fiber, or gel. They’re usually packed individually, so you can only use them once,” Lee explains. “They’re very different from regular wash-off clay or cream masks. With sheet masks, you are hydrating your skin by locking the moisture in during the 10 to 20 minutes when you have the mask on. You often don’t need to wash off after applying a sheet mask, while you normally would with a regular mask.”

Basically, Korean sheet masks are designed to hydrate your skin, while wash-off facial masks are intended to provide a cleansing effect.
“Sheet masks and regular masks do, in fact, complement each other,” says Ryan Sim, better known as Singapore-based beauty blogger Ryanraroar. “There is a reason why you can only experience a truly deep cleansing effect from a clay mask that comes in a jar. On days when you want an exfoliative deep cleanse, pick a clay, mud, or charcoal mask over a sheet mask. A sheet mask would not be able to offer that kind of deep cleansing effect.”

Lee agrees with that assessment.
“If you would like to exfoliate dead skin cells, remove white or blackheads, and deeply cleanse the skin, then I would recommend to go for a clay or mud mask,” she says. “Sheet masks mainly focus on hydration and nourishment. Depending on the active ingredient, [a sheet mask] can remove excess sebum as well, but it won’t deeply cleanse the skin.”

What’s in a sheet mask, exactly? What ingredients should I avoid?

There’s no standard ingredient list for sheet masks, so consumers have to do a bit of homework. Read the ingredient lists of any two, and you’ll probably find quite a few differences. Sheet mask benefits are largely driven by their active humectants (a substance that keeps skin moist), which vary among products.
“I love sheet masks with hyaluronic acid to moisturize the skin,” Lee says. “I also like niacinamide to brighten the skin. I usually [avoid] arbutin, which is a whitening ingredient, because I personally don’t prefer it. I also avoid alcohol, which may dry out the skin. If one of the two ingredients are listed in the first row of the ingredient list, I stay away from it.”
“I personally don’t like heavily scented sheet masks,” she adds. “I’ve got a sensitive nose, so I stay away from those.”
“With almost any sheet masks, when you look at the ingredients, the top three are usually water and humectants,” says Jude Chao, director of marketing at Beautytap and blogger at Fifty Shades of Snail. “That makes up the vast majority of the volume of the product. When people go looking for sheet masks, usually I just tell them to look at the ingredients.”

“Make sure that it doesn’t have anything that you’re sensitive to,” Chao suggests. “Find things enjoyable to you so that you’ll like using it and you’ll get into the habit of using it. Barring any real sensitivities or allergies, I personally think people can just use what they want to use.”

“There are some ingredients that work exceptionally well for you personally, but not as well for others,” Sim says. “Personally, I adore ingredients like vitamin C, centella asiatica, madecassoside, arbutin, and niacinamide. As for what ingredients to stay away from, I would advise people to read up about [individual ingredients] online to form their opinions, but one ingredient, in particular, is methylisothiazolinone (MIT).”

Widely used in cosmetics, methylisothiazolinone is a preservative and a potential allergen. According to the Environmental Working Group’s cosmetics database, some studies indicate that the substance could be neurotoxic, and the European Union has banned the use of methylisothiazolinone in leave-on cosmetics.

How often should you use sheet masks?

Well-hydrated skin is certainly a good thing, but we did wonder whether or not overuse could cause issues. According to our experts, you can use sheet masks as often as you’d like, provided that you’re not experiencing any negative reactions.

“You can sheet mask every single day,” says Lee, “but if you don’t have the time for it—which I can imagine—I recommend using them two or three times per week to keep your skin moisturized.”
Sim also recommends starting with two to three sheet masks per week.
We’ve all heard the saying, ‘Everyone’s skin is different,’ and that’s true,” he says. “We all have varying skin types and skin needs, therefore, we should all listen to our skin and address it accordingly. …[Frequency] greatly depends on how the skin feels. There are some people, myself included, who do a sheet mask daily without an issue. I’d like to think that there is no hard-and-fast rule here. Ultimately, you just have to be aware of your skin type/condition and be selective about what you put on your skin.”
If you feel like you aren’t getting results from your current sheet mask regimen, and you haven’t noticed any tender or irritated skin, feel free to increase the frequency of your sessions.
“The basic function of the sheet mask is to hydrate,” says Chao. “It’s not a treatment product, so it really depends on how much you like using them. I think that well-hydrated skin tends to be more resilient in general. It tends to heal faster, and that’s something that sheet masks help a lot with. You won’t get those kinds of effects from any other type of product.”
“So it’s all personal taste,” Chao continues, “but I definitely find my skin looks its best when I’m using them almost every day.”

What should I know about sheet masks if I have sensitive skin?

“I think for some people, ingredients like alcohol or fragrance may be problematic,” Chao says. “That’s especially because of the function of the sheet mask. It’s this cylindrical sheet that holds the product on your face, keeping it moist for quite a long time. [Sheet masks] use a bunch of penetration enhancers to help more of the volume of product get into your skin. Ingredients like alcohol and fragrance that may not pose as much of a problem in regular-use skincare may be more irritating for some people when their skin is exposed to them for such a long period of time.”

With that said, Chao says that fragrance and alcohol aren’t absolute no-nos.
“I’ve used masks that have them and don’t personally have problems,” she says. “I think you kind of play it by ear. Some masks, you open them up and they just smell like alcohol, or they just smell strongly fragrant. I won’t try those, but a little bit here and there won’t be an issue for most normal skin.”

If your skin is especially sensitive, you’ve still got options, but you’ll have to do more research before making a purchase.
“For dry or dehydrated skin, you can look for sheet masks with one of these main ingredients: hyaluronic acid, manuka honey, aloe vera, or snail [secretion],” Lee says. “Some Korean brands also have cream sheet masks, and those are perfect for dehydrated or dry skin.”
“For acne-prone or sensitive skin, you can look for centella asiatica, tea tree, snail, salicylic acid, or propolis, and for oily skin you can look for charcoal or green tea,” she suggests.

Where do sheet masks fit into a balanced skincare regimen?

“On nights when I use a cotton-type sheet mask, I would use it right after my toner step,” says Sim. “However, if it is a hydrogel-type mask, I would first tone my skin and follow up with a serum/ampoule—usually a simple hydrating one with hyaluronic acid—before applying the mask. This is such a great trick to double-up the moisture and increase the overall masking experience.”
“You can use it after your serum and before your moisturizer,” Lee notes,  “so the order can be toner, essence, serum, sheet mask, then moisturizer.”
We asked our experts for other general tips for using sheet masks properly.
“You should always, always apply a mask over cleansed and toned skin,” Sim suggests. “The active ingredients will better penetrate the skin when your skin is moist.”
If you’re still not seeing results, consider extending the length of your sheet mask sessions.
“I would say to leave the sheet mask in place for a minimum of 20 minutes,” Chao says. “I personally like leaving them on even longer, so for around 30 to 45 minutes. When I take the mask off, I feel that more of the product absorbed … If you take it off too soon, your face is still really wet, and I always feel like I’ve not absorbed as much product as I can.”

Still, don’t overdo it.
“Avoid leaving the mask on to the point of total dryness,” Sim says.

What specific sheet masks do these beauty experts recommend?

“I normally use sheet masks from South Korea,” Lee says. “I love the ones from the following brands: Troiareuke, A. by BOM, POLATAM, CREMORLAB, MILU, and Common Labs.”
As for Chao, she says, “I really like a lot of Taiwanese brands, actually. There’s My Beauty Diary, Dr. Morita, and also great Korean brands like Papa Recipe.”
“I absolutely love masking and [am] always up to trying out and discovering new ones,” Sim says. “At the moment, some of the ones I have used and liked are Naruko Tea Tree Shine Control & Blemish Clear Mask, Dr Jart+ Dermask Micro Jet Clearing Solution for when I am dealing with pimples, Neogence N3 Arbutin Brightening Mask for brightening, Neogence N3 Ceramide Moisturizing Mask for hydration, The Face Shop Real Nature Mung Bean Mask for soothing, and The Face Shop MASK.LAB Chitosan Face Mask for skin renewal.”
Brand preferences aside, our experts agreed that a sheet mask’s price tag can’t tell you everything.
“It all depends on the brand and what ingredients they use,” Lee notes. “If you purchase a sheet mask of a high-end brand, it doesn’t mean that it will be better than the mid-level ones. The mid-level brands can create amazing sheet masks as well. “
“You may see brands overcharging because they want to profit from the sales, but there are some genuine cases whereby brands actually use new technologies or premium ingredients in their products to warrant a slightly higher than normal price point,” Sim says. “If the science and lab data matches the marketing claims put out by the brand, then I would say go for it!”

How can I use sheet masks in an eco-friendly way?

Let’s address the big, green elephant in the room: Sheet masks are wasteful. That’s true of just about any disposable single-use product—but if you’re careful, you can reduce your footprint.

“The materials used in most mask pouches are not recyclable, so that is an issue,” Sim says. “However, most of the sheet masks themselves are made of biodegradable material (e.g. cotton, pulp fibers), so we can compost those. An eco-friendly option would be to purchase those economical mask packs that come in a pack of 30 sheets.”

“Examples of [those] mask packs include LuLuLun Face Mask, which has 32 sheets in one pack, Saborino Morning Face Mask, which [also] has 32 sheets in one pack, Quality 1st All in One Sheet Mask, which has 50 sheets in one pack, A’PIEU Hyaluthione Soonsoo Daily Sheet Mask, which has 33 sheets in one pack, and MISSHA Pong Dang Water Daily Sheet Mask, which has 30 sheets in one pack.”
“There are certain brands that make a point of being more eco-friendly,” Chao says. “You can look to each brand’s individual policies to find out whether their packaging is recyclable.”

Categories
More Than Mom Motherhood

How To Help A Friend With A Preemie Baby

Your best friend’s baby arrived—way too early. Weeks or maybe even months ahead of schedule. The baby is tiny and in the neonatal intensive care unit (NICU), and your friend—who is essentially living at the hospital—is terrified. In other words: She needs you more than ever.
I spoke with three moms about their experiences with premature babies. Here, Ashley Patronyak, Laura Millendorf, and Juliet Ross—New York City moms with two kids each—give us the lowdown on how to help a friend, what to say, and, most importantly, what not to say.

But first: What is a preemie?

A premature baby, often known as a preemie, is one born before 37 weeks’ gestation. An early birth is often accompanied with a slew of complications, which are, of course, exacerbated the earlier the baby is born. In other words, a baby born at 31 weeks will usually be smaller, less developed, and more at-risk than one born at 36 weeks, but this depends entirely on the circumstances around the birth and what problems led to preterm labor.
Other than being quite small—often well under 5 pounds—a preemie baby might have trouble in a number of vital areas: difficulty breathing and regulating temperature and a lack of reflexes to suck or nurse. A preemie baby may have heart problems (low blood pressure or heart complications), brain problems (because of possible brain bleeds), blood problems (anemia and/or jaundice), and gastrointestinal problems (because the system is underdeveloped). The immune system is also compromised.
Preemies often develop into typically healthy kids, but some can suffer long-term effects—anything from cerebral palsy to hearing or vision problems to impaired learning to compromised immune systems.
In other words, if your bestie has a preemie, she’s going to need your support.

HealthyWay asked the moms about the circumstances of their preemies’ preterm birth.

Laura: I had an abnormal placenta, which didn’t allow for proper growth, so I was hospitalized at 32 weeks’ gestation when my son’s growth percentile was dipping lower and lower (they had been following it since 25 weeks). At 35 weeks they took him out, but he wasn’t the size of a normal 35-weeker, which was the issue. He was 4 pounds, with virtually no body fat, and was unable to keep himself warm, so had to be in an incubator in the critical care nursery for weeks before gaining enough fat and weight to go home.  
Ashley: I began having preterm labor somewhere between 21 and 22 weeks. There wasn’t a definitive explanation for why it was happening, but it was generally written off by my doctors as stress related. So, one of the first unhelpful things I was told was that I needed to relax and “take it easy.” I became pregnant in the very beginning of a still-casual relationship, right before I started my first semester of grad school in a city that was still fairly new to me. I was working long hours at a physically taxing job and was struggling to make ends meet. There was simply no room in all of that to relax or take it easy. I was in and out of the hospital to stop labor and eventually got a new less-stressful, better-paying job, but it didn’t help my symptoms. I was put on bed rest sometime around 30 weeks and had my son at 34 weeks 5 days.
Juliet: My pregnancy was complicated due to placenta previa with bleeding, and baby and I were monitored frequently. Around 30 weeks, the rate of growth declined and it became clear that at some point my baby would be able to grow better outside of me than inside. Once doctors saw restricted blood flow in the umbilical cord, it was time for me to have the baby. He was delivered at 36 weeks, very small for gestational age at 3½ pounds. They gave me medicine to speed up his lung development before he was born, so he was able to breathe well on his own. However, he required a lot of medical support to gain weight, and although he was only a little early, he has experienced a lot of the same challenges in his life that many earlier preemies face.

What are things you should definitely not say to parents of a preemie?

Do not speculate about why this happened.

“The worst thing someone said to me after the birth was speculating that the reason my son had been born with these issues was because I had consumed coffee during my pregnancy,” Laura says. “Asking or musing out loud about why the preemie might have been premature is just a bad idea. It’s not your job to figure out why, and if you want to know, just ask an open-ended question like, ‘Do the doctors have any idea what might have caused the early birth?’ But unless you’re an OB-GYN, do not speculate about why this happened and spout pseudo-science about why you think this happened.”

Do not say he’s not “really” a preemie.

“Because my son was born at 35 weeks, people said this a lot,” Laura says. “They had no idea that he was only 4 pounds and his skin was basically transparent, and if they hadn’t done a C-section that day he would have been a stillbirth because his oxygen levels were dipping.”

Do not tell us to count our blessings.

When my son was born, he was a hulking giant compared to the micropreemies around him, and only spent a week in the NICU,” says Ashley. “But it was extremely unhelpful anytime someone told us we were lucky or to count our blessings. I think any parent who’s been through an emergency early delivery and whose child has survived has already taken stock of each and every blessing many times over, and fortune falling in your favor in terms of relative health, size, and gestational age doesn’t ease the deep gnawing fear that something could still go suddenly awry or the anxiety from leaving your baby in the hands of strangers, no matter how qualified they may be. It’s also very difficult to think of things on a scale of luckiness, knowing that the parents and babies around you are suffering too.”

Don’t talk about the baby’s weight.

“The worst thing anyone said was, ‘You’ll never have to worry about him being fat!’” Juliet recalls. “Close runner up: ‘It’s great to have nurses take care of your newborn in the NICU and you get to sleep through the night!’ It also wasn’t helpful when people said, ‘but now he’s okay, right?’, because I knew that what they wanted was for me to reassure them. I resented the demand to comfort other people outside of my immediate family. And I did not know if he would be alright.”

What can you say to best support parents of a preemie?

If someone is unsure what to say, rather than pointing out a baby’s size—‘He’s so tiny!’—err on the side of a compliment,” says Ashley. “‘She’s perfect’ or ‘He’s gorgeous’ are far less likely to trigger parents’ fears as they wait for their baby to reach size and health that they can leave the hospital, and perhaps even guilt or shame, because they may still be wondering what went wrong, if it was their fault, and what they should or could or would have done differently.”

How can I support my friend with a preemie?

Practical To-Dos for Preemie Parents:

  • Buy them preemie clothes. “Most people get lots of baby clothing gifts,” Laura says, “but if you end up having a preemie, suddenly you find that you don’t own anything that fits the preemie, because nobody plans for a preemie and hasn’t bought those sizes.” Juliet concurs: “It was so special when people sent clothes that fit my baby. I still have a lot of them, and now my daughter puts them on her dolls. They remind me of how far we’ve come!”
  • If the parents have any other kids at home, take care of those kids. Offer to take the kid out for pizza and a few hours at a playground, or come over and do bedtime with the kid.
  • Help with pumping. Pumping is not something I expected to be doing around the clock with a newborn,” says Juliet, “but like many preemie moms, I pumped for my son before he was able to nurse. People sent their favorite pumping bras and advice about cleaning pump parts.”
  • Offer to walk their dog in the evenings. The world doesn’t stop just because a preemie was born. That means that furbabies might not get the time and attention they’re used to, so if you can step in, it’s appreciated.
  • Send them a gift certificate for a cleaning service. Cleaning the house will likely be low on their list of priorities. This is a thoughtful way to make their home feel more like a sanctuary than another point of stress.
  • Send pre-cooked meals. Note that this does not include gift baskets with jams and cornichons and cookies, which offer little nutrition.
  • Offer to go to the grocery store for them. On that same note, preemie parents may want to cook food on their own to add some normalcy to their days. If they have the ingredients on hand, that’s one less stop they have to make after leaving the hospital.
  • Start a meal train or send a gift card to a restaurant near the hospital. Leaving a preemie in the hospital is hard, so most parents want to be as close as possible. Letting them have an hour or two at a restaurant nearby can feel like a godsend.

Emotional To-Dos for Preemie Parents

  • Cool it with the milestone chatter. Remember that preemies don’t always meet their milestones exactly “on time” because the preemie has to adjust. So if your preemie-parent friend is stressed about milestones, remind him/her that it sometimes take a couple of years for a preemie to fully catch up and to try not to compare them to non-preemie parents and babies.
  • Do not shame a preemie mom for using formula. “Formula literally saved my son’s life because it supplemented my breastmilk,” says Laura, “It gave him enough calories to gain weight when he was losing weight rapidly as a preemie.”
  • Show up for your preemie parent friends. Don’t just assume they want to be left alone; don’t feel too awkward to reach out. Keep them company at the hospital or at home.
  • The more you and others can band together to help relieve stress—including the stress of having to make more decisions or ask for help—the better! “When my son was in the NICU and newly home, I was unable to deal with making more decisions or with the everyday details of life, so just having someone come over to talk or bring food was huge,” says Ashley.

Finally, keep a preemie safe by respecting the parents’ health rules.

Preemies are particularly vulnerable to illness, so this one is extremely important to abide by. It’s so crucial to preemie parents, in fact, that all three moms had plenty to say on the topic.
Laura: When I finally had my son’s bris, I put up signs outside the front door telling everyone to use hand sanitizer upon entry. People who haven’t been through this with a vulnerable kid don’t always get it. Your kid’s cold might mean my kid’s hospitalization. My son was hospitalized at 6 months because he was still so small that a respiratory virus left him struggling to breathe. So please don’t bring your toddler with “just a cold” over to my apartment, and please don’t touch my kid’s face unless you’ve sanitized. I’m not a helicopter “keep them in a bubble” type of parent by nature. But preemie immune systems and respiratory systems are no joke. If you don’t vaccinate your kid, don’t come near my child.
Ashley: If a preemie parent says they can’t have visitors, respect that. Their child may be in especially fragile health, or they may just be exhausted and unable to focus on anything else. When we brought our son home, we were told not to take him in public for at least two months, barring doctor visits. We were very careful about visitors. If you aren’t up on your vaccines or you’re getting over feeling sick, starting to feel sick, or have been in contact with someone ill recently, put your own wants aside and don’t go near a premature baby (or, for that matter, any baby!) until you can do it safely.
Juliet: I demanded that everyone who wanted to kiss my baby get a flu shot and whooping cough booster. I also required a lot of hand washing, and some people thought I was nuts! The NICU gave out little signs you could attach to the stroller that said, “wash your hands before touching mine,” and I got a lot of sidelong glances in response. My son needed the extra protection of our clean hands—that had been made very clear to me in the NICU. I also understood that a baby under two months who gets a fever has to go to the hospital, and I had had more than enough of the hospital!

Categories
Fresh Fashion Lifestyle

Fast Fashion: Convenient, Cheap, And Absolutely Awful For Everyone

You might not have heard about fast fashion, but you’ve almost certainly participated in it. The term refers to cheap, fashionable clothes sold at major department stores and big box chains. As soon as a style hits the runway, fast fashion companies put it into production and offer it to a mass audience, making a considerable profit in the process. On the surface, that doesn’t seem like much of a problem. You get on-trend clothes at an incredibly cheap price; what could be better?
Unfortunately, fast fashion has a dark side.
Ayesha Barenblat is the founder of Remake, a nonprofit that promotes sustainable fashion, the alternative to fast fashion. Of fast fashion she says, “It’s marketed to us as something that’s convenient, cheap, and fast, but it’s only later that we realize in order to enjoy that convenience, we have to cut a lot of corners.”
Fast fashion is like fast food, Barenblat claims, in that “there are so many ways that the food is simply not healthful. Fast fashion is no different in that, in order for our clothes to come to us so inexpensively and so quickly, they’re essentially built for rapid obsolescence.”
In other words, you’re not supposed to wear that cool new t-shirt more than a few times. You’re intended to toss your clothes out and move on to the next big thing.
According to Greenpeace, worldwide clothing production doubled from 2000 to 2014. A typical person buys 60 percent more clothing items than an average person did just 15 years ago—and today we keep our clothes for about half as long.
Even if you donate your used clothes to your local secondhand store, you’re still part of the problem. According to ABC News, only about 10 percent of donated clothes get resold; most of the rest are sent off to textile recycling mills. That’s an extraordinarily wasteful process. Clothes that are often imported in the first place frequently have to travel overseas for a second time only to get broken down and turned into cleaning cloths and industrial items that may wind up shipped back to the States.
The goal of seriously considering the impact of fast fashion isn’t to make anyone feel guilty. Fast fashion is nearly unavoidable, and for people on budgets it can often feel like the only choice. We’re not trying to start any new boycotts either (more on that later). Most of us have bought fast fashion products, and we completely understand why clothing brands take advantage of the irresistibly lucrative opportunity.
With that said, fast fashion needs to go away. Here’s why.

Fast fashion has an extraordinary ecological impact.

Many fast fashion clothes are made with cotton, which is an incredibly thirsty crop. To make a single t-shirt, you’ll need more than 700 gallons of water, per the World Wildlife Fund. The textile production industry also has one of the largest carbon footprints of any global industry. By one estimate, manufacturers produce an astounding 1.2 billion tons of CO2 equivalent per year. That’s more than the maritime shipping industry—which also gets plenty of business from the textile trade.
That would be bad enough, but on top of that, these inexpensive mass-produced clothes aren’t expected to last very long. We’re buying more clothes than ever before, but obviously we’re wearing the same number of clothing items, give or take, on a day-to-day basis as people have been for decades. So how is a retailer going to make you buy more clothes that you don’t really need?
“The only way for fast fashion retailers to make money is for [clothes] to fall apart within five or six washes,” Barenblat says. “A $10 t-shirt probably isn’t going to last very long.”
“Fast fashion is based on trends and low price points,” says Quang Dinh, general manager of Girlfriend Collective, a sustainable athleisure brand most famous for making leggings with recycled water bottles.
“To achieve both, fast fashion brands needs to forecast really well and make a lot of units at the lowest cost possible to hit price points that let their customers purchase more frequently,” Dinh says. “All of those things are problematic because making low-price-point goods generally means that those items won’t last. They ultimately end up at the landfill a lot faster than if the item was well made with materials that were made to last.”
When clothes start to fade, rip, or wear, consumers throw them away or take them to secondhand stores.
“A lot of these clothes are either ending up incinerated or in landfills,” Barenblat says. “Often, American clothes will end up in Haiti or North Africa, but because of fast fashion and the staggering volume of clothes that we’re sending to these countries, they’re starting to push back. They’re saying, ‘No, we don’t want your cheap clothes. They’re devastating our local economies, and we have nowhere to put them.'”
In late 2017, East African countries including Rwanda, Kenya, Tanzania, Uganda, Burundi, and South Sudan attempted to stop importing used American clothes, pressing for an outright ban by 2019.
Their reasoning: They want to manufacture their own clothes, and cheap American garments prevent that from happening. Government officials in the United States have responded by issuing de-facto penalties for those countries in an effort to protect the American fashion industry, according to a piece in The New York Times.
“Garment manufacturing [doesn’t] take hold when the local markets are flooded with cheap secondhand clothes from Western countries,” Dinh says.

Fast fashion doesn’t empower women.

Part of the appeal of fashion is that choosing your own clothing and expressing yourself through style is a fundamentally liberating experience. Over the decades, the fashion industry has empowered countless women, but that doesn’t mean that it’s always a force for good.
About 75 percent of apparel and footwear exports from low-income countries wind up in the U.S. and EU countries. In many of the developing countries that export clothing, work conditions are brutally difficult, if not outright dangerous.
We spoke with Barenblat on April 24, but we weren’t aware of the significance of that date until she told us.
“It’s great we’re having this conversation today,” she says. “Five years ago, Rana Plaza, which was a big factory complex in Bangladesh, fell down. It was the biggest industrial disaster of our time.”
The Rana Plaza factory building had been illegally expanded to meet the growing demand of the fast fashion–obsessed Western clothing market. Floors were stacked on top of one another without proper reinforcement; when the building collapsed, 1,134 people died. At the time, Barenblat was working with major brands on their sustainability efforts; after Rana Plaza, she left to found Remake.
“It doesn’t seem like this generation [of factory workers] in Bangladesh, Cambodia, or Myanmar are any better off today,” she says.
“The fashion industry is one of the only industries in the world that is predominantly built on the backs of women,” she says. “The formal numbers are 60 million [women employed in clothing factories], but it’s actually quite hard to get official numbers of the industry. There are a lot of shadowy supply chains.”
“The numbers go from anywhere from 60 to 75 million, and 80 percent of those who make our clothes are young women in their early 20s. We pay less for our clothes than we did 10 years ago. There’s only one variable cost in that equation, right? The way for a lot of fast fashion companies to profit is to go into countries where the wages are really low and exploit these women,” says Barenblat.
A common response to this point is that American clothing companies are actually stimulating local economies by providing jobs to warehouse workers who’d otherwise remain unemployed. Barenblat says that there’s some truth to those arguments, but other factors quickly change the math.
“Can we really say that these jobs are good enough when we know about the poor health and safety conditions?” she asks. “Many of these factory workers are young women who might be leaving school, forfeiting an education, to work. If the job is not even going to keep her safe, is that really the type of job we want to be exporting?”
“I firmly believe that unless these are living wages—unless these are jobs of dignity, with safe conditions—essentially, what we are creating is modern day slavery for the worker,” Barenblat says. “We’re keeping her trapped in a cycle of poverty and exploitation, and that’s just not good enough.”
But it’s not just the fast fashion that’s made in developing countries. You might think that buying American-made clothes would solve the problem—land of the free, home of the labor laws—but even clothes made here can be unethically sourced.

Per a paper from the congressional Joint Economic Committee, there are positive signs indicating that the fashion industry is “reshoring,” or returning a sizable part of its manufacturing processes to the United States. Barenblat doesn’t believe that’s cause for celebration, though.
“Fashion is really a global industry, and that’s not changing anytime soon,” she says. “Different countries specialize in different technologies and have different resources.”
The idea that Americans can produce most of their own clothes is, according to Barenblat, naive. Even if clothing companies did move all of their production back to the United States, the industry would remain unsustainable in its current form.
“You look at fast fashion manufacturers that operate in, say, Los Angeles or New York, and you find that they’re still relying on poor working conditions to produce clothes so quickly and inexpensively.”
In 2016, the United States Department of Labor announced a crackdown on alleged worker abuses in the Southern California garment industry, citing “widespread minimum wage violations,” while a 2017 Los Angeles Times investigation found Forever 21 employees working in a “stifling factory” on the outskirts of Los Angeles for less than minimum wage.

Fast fashion might even be harmful to your health.

Aside from cotton, many fast fashion products are made with polyester blends. Polyester, a plastic-based fabric, is inexpensive, strong, and flexible—but it’s not really something that you’d want to find in your drinking water.
Barenblat says, “At this point we’re literally drinking the plastic that’s in our fast fashion.”
That’s not an exaggeration. According to one study, 94 percent of the faucet water in the United States contains microscopic plastic fibers. Researchers at the data journalism site Orb found that most of those fibers come from clothes, upholstery, and carpets, and a separate study found that each washing machine cycle could release as many as 700,000 of the plastic fibers.
Many fashion activists also believe that the chemicals used in textile manufacturing deserve more attention.
Cheap fabrics that are used in fast fashion have to survive rigorous manufacturing and shipping processes, so they’re often treated with compounds like formaldehyde, which can cause allergic reactions for people with certain sensitivities. Some clothing dyes may contain heavy metals, which Greenpeace claims can bioaccumulate over time, potentially posing health risks.
Think you’ll simply wash those chemicals out of your clothes before you wear them? Think again. Research shows that many potential toxins remain in clothes through multiple wash cycles.
“Fast fashion is really creating a public health crisis, and we never think about this in terms of health,” Barenblat says.

To end fast fashion, we need to change the way that we shop.

Boycotts don’t really work in the world of fashion. While most consumers say that they want to buy ethically sourced clothes, they’re often willing to look the other way in the heat of the moment.
“If it’s a cute shirt or a cute pair of jeans, we sort of turn a blind eye,” Barenblat says. “But we don’t really show what we say. We [hold] these values, but it doesn’t translate into actual sales.”
She believes that the best way to fight fast fashion trends is to provide shoppers with the resources they need to purchase high quality, sustainably sourced clothing. Remake—which, again, is a nonprofit—evaluates brands and provides an online directory for consumers.
“We don’t have a relationship with any brand,” she says. “We’re able to give you choices to make better purchases. I think that’s what needs to change, and that’s an area where we, as activists, failed consumers in the ’90s. All we were doing was calling for boycotts, but as it turns out, unless we’re all running around naked—which is the most sustainable option—we need better choices.”
Fortunately, it’s easier than ever to research brands, read about sustainability efforts, and make smarter choices. Your research will pay off since higher quality clothes last for considerably longer, and you won’t succumb to flash-in-the-pan fast fashion trends that you’ll be over by next season—or sooner.
Once you’ve settled on a long-term wardrobe, keep the goodwill going. The World Wildlife Fund recommends air-drying clothes and skipping ironing whenever possible, which can reduce a t-shirt’s carbon footprint by a third—and it’s easier on your clothes than sending them through a hot dryer. With proper care, our clothes can last for decades, and we certainly don’t have to sacrifice fashion in the process.
“A lot of our clothes today come from shadowy places,” Barenblat says. “The best disinfectant for this is transparency. That’s what this industry needs, and that’s what people should demand when they’re shopping.”
[related article_ids=23715]

Categories
Happy Home Lifestyle

How To Create The Perfect Cleaning Schedule—Without Losing Your Mind

The notion of spring cleaning isn’t doing us any favors. When the birds start chirping and the crocuses bloom and all you see are dust bunnies and streaks on the windows, that’s a sign that the concept might not be working for you.  
You don’t have to live this way. This year, try creating a simple, step-by-step cleaning schedule that will keep you on track all year round. When you bring a bit of organization into your cleaning life, you can keep those tasks from building up all year and instead tackle them as they come.
Lacking motivation? Just remind yourself of this: Studies have found that people who regularly clean their homes are physically healthier and can concentrate better. It turns out that having less clutter around helps you focus on tasks more easily, and the physical exertion from a cleaning activity can help keep you fit. Who knew, right?
Above all, don’t be discouraged! Where there’s a will, there’s a way, and anyone can get on track with the simplest of cleaning schedules. Planning it all out might seem overwhelming at first, but when you begin to think of cleaning your home in terms of small tasks, it’s not so bad.

The Cleaning Schedule: What It Is and Why You Need One

Some people are naturally good at keeping up with their chores. Others … not so much. No matter where you fall on this spectrum, adding a cleaning schedule to the mix is only going to help.
The cleaning schedule itself is basically a detailed breakdown of your whole home that assigns specific chores to a timeline throughout the year. This type of schedule will help keep you on top of all your regular housework—plus those pesky chores no one even thinks about (we’re talking about you, baseboard corners and refrigerator tops).
What’s more satisfying than accomplishing a task while getting to cross something off a list? Nothing!
Plus, these cleaning schedules can get you out of some really messy situations. They’re great for people who have grown inured to constant clutter. Because the plans are broken down so extensively, they allow you to make changes gradually.
Translation: You don’t need to spend 10 hours a day with a mop and bucket to make this work.

How to Start Creating Your Personalized Cleaning Schedule

There are a lot of cleaning schedules available online, each one offering slightly different time frames and chore breakdown—but they’re all essentially the same. The goal is to help you get your home clean by dividing the job into discrete, easy-to-accomplish tasks.  
Most cleaning schedules list specific chores—from a daily list to the more obscure cleaning tasks that only need to be done once or twice a year.
Don’t just pick an online list generator willy-nilly, though. The best cleaning schedule will be a highly personal plan. Start by thinking about your cleaning goals.
“You need to identify what kind of goals you want for your home. Write everything down, and list those that can wait and those that need to be prioritized,” Joanna Douglas, the owner of cleaning company Clean Affinity, tells HealthyWay. Using a cleaning schedule is great, but setting goals will really help keep you on track.
There are two schools of thought for how to actually take action and make regular cleaning a part of your life. One side believes you should pencil in specific cleaning times each day.
“Sometimes [cleaning] spontaneously can rock you off your groove,” says Douglas. “It’s because you can never know when visitors come to visit you unexpectedly or if there are people in the house it will just make it hard for you to move around. Make sure you come up with a schedule and make sure that there will be no distractions during this time of day.”
The other side believes the easiest way to work regular cleaning into your life is by changing your routines. If you’re the type of person who comes home and immediately throws your bag and coat on the ground, you’re creating a mess to deal with later. If you can change this action—hang up your coat, put your bag in your office—you’ll get ahead of the mess.
For most of us, the best solution is probably using both of these approaches. Blocking out specific, dedicated time (it doesn’t have to be hours and hours) for cleaning and modifying your own messy habits will create a recipe for success.

Breaking Down Your New Cleaning Schedule

Daily Cleaning Schedule Chores

First, the bad news: Your newfound cleaning schedule does need to include a few daily chores. Every day, you should at least make your bed, wash the dishes, do some laundry, wipe down counters and bathroom surfaces, and sweep the floors, according to the venerable cleanliness experts at Good Housekeeping. Once you get in the habit of taking care of these things each day, you’ll never have to spend your weekend washing and folding eight loads of laundry again.

Weekly Cleaning Schedule Chores

These weekly chores should include washing and changing your bed sheets, mopping the kitchen and bathroom floors, dusting furniture, vacuuming, wiping down kitchen appliances, and throwing out expired food. Not too bad, right?

Monthly Cleaning Schedule Chores

The monthly chores start to get a little more obscure, hitting some of the most overlooked spots in your home. You should vacuum vents, dust light fixtures and any curtains or blinds, and clean your dishwasher and washing machine.

Three-to-Six Month Cleaning Schedule Chores

Now we’re onto the three-to-six-month chore list; these are things that don’t need to be done quite as frequently, but let’s be honest, you probably aren’t doing them often enough. Washing pillows and comforters, wiping down the refrigerator, cleaning out the freezer, freshening up drains and the garbage disposal, and cleaning under all your furniture are some chores you only need to hit a few times a year.

Annual Cleaning Schedule Chores

Finally, deep-clean your carpets, windows, fireplace (if you have one), curtains, dryers, and gutters about once a year.
All of this can vary some, of course, depending on how many people and pets are in and out of your home. But it’s a pretty good example of what the complete care package for a typical home looks like.  

One Great Complement to Your Cleaning Schedule

In addition to setting goals and using a cleaning schedule, why not take the time to put together a cleaning caddy? It will be easier to keep up with your cleaning routine when all your supplies are kept together and easy to find.
You can put together your own cleaning caddy, complete with DIY cleaning supplies, pretty easily. This caddy will mean you have zero excuses for not cleaning: All your supplies will be in one place!
Check your local dollar store for cute (and cheap!) tote and microfiber cloth options. Stock up on green cleaning products, like Mrs. Meyer’s Clean Day Multi-Surface Cleaner and Method Daily Shower Spray. Be sure to keep your caddy in an easily accessible place.
If you follow these tips, your home will sparkle all year round, and you’ll be free to spend the spring frolicking outside instead of scrubbing the bathroom.   

Categories
Health x Body Wellbeing

PMDD Is PMS’ Evil (And More Debilitating) Cousin

When Amanda LaFleur quotes the PMDD statistics for America, she quickly adds an asterisk.
The medical community estimates 3 to 8 percent of cisgender women of reproductive age have premenstrual dysphoric disorder (PMDD). But that figure may be a wild underestimation of the number of cisgender women, transgender men, and non-binary folks who do battle with the condition every month, says LaFleur, who is the co-founder and executive director of the Gia Allemand Foundation, a non-profit focused on reducing the stigma and raising awareness of reproductive mood disorders, suicidality, and depression.
The foundation is named for Gia Allemand, an actress whose death by suicide rocked the country, her family, and her friends in 2013. Allemand had been diagnosed with PMDD before her death, putting her in that 3 to 8 percent. But PMDD is a condition that many folks don’t realize exists at all, and misdiagnosis is rampant, LaFleur says.
So what is PMDD? And why is it so hard for those who have it to find help? We asked the experts to shed a little light on the mental health condition and how to get treatment if you need it.

What is PMDD?

Most people have heard of PMS or premenstrual syndrome, the symptoms that crop up anywhere from a week to a few days before your period starts. You may feel bloated, have cramps, and even have some mood swings.
PMDD is not PMS. At least not exactly.
Someone with premenstrual dysphoric disorder may have some of those symptoms, and they will show up in the week prior to menses, but PMDD is both more severe and more debilitating, says Cindy Basinski, MD, an OB-GYN from Newburgh, Indiana.
“The symptoms experienced are more severe in PMDD as they affect the ability of a woman to perform normal daily activities,” Basinski explains. And while as many as 80 percent of women experience PMS on a regular basis, PMDD is considerably more rare.  
What sets the two apart?
PMDD is characterized by five or more of the following symptoms, says Nicole B. Washington, DO, a board-certified psychiatrist from Broken Arrow, Oklahoma, and chief medical officer at Elocin Psychiatric Services:

  • Mood swings
  • Sudden sadness
  • Increased sensitivity to rejection
  • Anger or irritability
  • Depressed mood
  • Sense of hopelessness
  • Self-critical thoughts
  • Tension
  • Anxiety or feeling on edge
  • Impaired concentration
  • Change in appetite or food cravings
  • Decreased interest in usual activities
  • Low energy
  • Feeling out of control
  • Breast tenderness
  • Bloating
  • Aching joints or muscles
  • Impaired sleep

The symptoms typically disappear as soon as the period starts or within a day or two of the first sign of blood—only to return again a month later.
Exactly why PMDD happens to some people and not others isn’t fully understood in the medical community, although Washington says it’s thought to be triggered by changes in sex hormones during what is known as the luteal phase of the menstrual cycle.
“This only occurs in susceptible women, but what we don’t really know is what makes one woman susceptible over another,” Washington says.
That’s not for lack of trying by scientists. The more awareness there is of PMDD, the more researchers are trying to suss out what happens to patients in the days and weeks before their period. A National Institutes of Health (NIH) study released in 2017 seems to have keyed in on one of the major components: a hormone susceptibility that only PMDD sufferers have. The scientists said their findings indicate molecular differences detectable in the cells of those with PMDD.
“We found dysregulated expression in a suspect gene complex, which adds to evidence that PMDD is a disorder of cellular response to estrogen and progesterone,” Peter Schmidt, MD, of the NIH’s Behavioral Endocrinology Branch, said in an NIH press release. “Learning more about the role of this gene complex holds hope for improved treatment of such prevalent reproductive endocrine-related mood disorders.”

Getting a PMDD Diagnosis

The path to diagnosis should be simple enough. PMDD is in the Diagnostic and Statistical Manual of Mental Disorders (DSM–5), the official guide of the American Psychiatric Association.
But Washington says the frequency of misdiagnosis comes down to issues on both the patient’s and the provider’s part.
“[The patient] may not be thinking that happens around that time of the month,” Washington says, “And the provider may not think to ask.”
In part, LaFleur blames this on a profound lack of understanding of how PMDD differs from PMS. People who struggle in the run-up to their menstrual cycle often doubt themselves, she says, even blaming themselves for not being able to pull themselves up by their bootstraps and muddle through a time of the month that’s hard on just about every person in their shoes.
“So many go through life thinking, ‘Oh, everyone goes through PMS, I’m just being dramatic’,” LaFleur says. In reality, a PMDD sufferer isn’t “just” going through PMS. While timing is the same, the symptoms are far more troublesome. That’s one of the cornerstones of PMDD itself: Symptoms have to interfere with life in order for the diagnosis to be made.
But the condition isn’t talked about very often—not nearly as much as PMS, which most Americans have heard of.
“It has the double stigma of the female problem of menstruation, which isn’t talked about because people think ‘ew, icky, blood, we don’t want to talk about that,’ and then you have the stigma of mental health on top of it,” LaFleur says of PMDD.
Even within the medical community, PMDD patients face stigma. As recently as 2002, the American Psychological Association ran an article in which some psychiatrists and psychologists said PMDD should not be classified as a mental illness at all.
Add to that the fact that some PMDD symptoms can crop up with other mental illnesses, and it’s no wonder there are misdiagnoses, Washington says.
In particular, LaFleur sees a number of patients who say they were first diagnosed with either borderline personality disorder or bipolar disorder before it was finally ascertained that they were experiencing PMDD.
Why?
According to Washington, borderline personality disorder is characterized by mood swings and extreme reactivity. Both are traits that crop up in PMDD sufferers. The difference? Personality disorders are what the medical community calls pervasive, meaning they are there all the time, rather than showing up only cyclically, as PMDD does.
Similarly, bipolar disorder is characterized by extreme mood changes that limit daily functioning—a symptom that can crop up with PMDD—but bipolar disorder is not related to the menstrual cycle.
Narrowing down the correct diagnosis can take time. Patients often don’t even recognize the tie to their menstrual cycle or have repressed it because of the fear that they’re blowing “normal” PMS out of proportion.
Washington says she encourages her patients to begin keeping a diary with their symptoms over a course of several months. She asks them to include important dates, especially the start and end of their periods, so she can see if there’s a link between the mental health component and a patient’s menstrual cycle.
Getting a patient the right diagnosis is crucial for myriad reasons.
First, treating someone for the wrong condition means putting them through unnecessary treatments, Washington says. The medicines used to treat bipolar disorder and borderline personality disorder are different from those used for PMDD, and getting the appropriate treatment right away spares someone having to deal with taking the wrong medication.
What’s more, getting the right treatment can help someone get their life back on track.
The Gia Allemand Foundation estimates that 15 percent of PMDD sufferers will attempt suicide, a shockingly high number that can be lowered by treatment.
Even for those who don’t face suicidal thoughts, the effects of PMDD can be life altering.
Carol (who has asked for her name to be changed) remembers the day she slapped her son in the face. It was the day before she called her counselor and asked for help.
“He was 3, and I thought he was trying to manipulate me,” Carol recalls. Now she realizes she was wrong to hit her child and to put that sort of burden on his shoulders, but at the time, she had no name for her feelings or means to control them.
Having one out-of-control moment that serves as a tipping point and sends them seeking help is common for PMDD sufferers.
“I can think of people who have been hospitalized, who have had marital problems, who have lost their jobs because they snapped at work,” Washington says—all this because they were experiencing untreated PMDD.
In Carol’s case, she’d always been susceptible to mood swings related to her hormones, but she says it wasn’t something her mother had ever talked to her about.
“We never really discussed that kind of stuff in my house,” she recalls.
When she went to find help, the counselor at first thought Carol was in a bad place in her marriage. But by the end of their second session, the counselor had pinpointed a problem related to her menstrual cycle.
“She said, ‘OK, now I see what is going on. I would like you to go see this gynecologist. She should be able to help you out,’” Carol recalls. She went to the OB-GYN, who directed her to keep a diary much like Washington’s patients, and then began treatment.

How to Deal With PMDD

In Carol’s case, treatment was a combination of birth control pills (meant to control her cycle to reduce hormonal ebbs and flows) and a prescription for a selective serotonin reuptake inhibitors (SSRIs), a medication typically used to treat depression.
It hasn’t cured her of PMDD, but it has curbed her symptoms immensely.
“My guys are fully aware of my meds, my freakouts, everything,” she says of her sons and husband. “I make sure they understand that it is my issue and overreaction and not them. I always explain how I was out of line. Sometimes I don’t say I am sorry because I don’t want them to feel as if they have to accept my apology. But I explain that my behavior was out of line.”
The medicine has enabled her to live with her PMDD without it massively impacting her life.
For some patients, more conservative PMDD treatments do work and work well, Basinski says; those can include increasing exercise, meditation, reduction of salt and sugar intake, and getting more rest. Some over-the-counter options, such as black cohosh and St. John’s wort, are also available, but data varies on their success in treatment.
For many patients, however, medication is required up until the beginning of menopause. Typically that means birth control in the form of oral contraceptive pills or hormone injections (such as the Depo-Provera shot) to regulate hormone levels, Basinski says, while some may opt for Mirena, an IUD that includes a hormonal component.  
Some doctors may add an SSRI to the mix as well as or instead of the birth control pill. But unlike those taken by depression sufferers, sometimes the SSRI will be given only during the luteal phase of the cycle, says Lisa Valle, DO, an OB-GYN at Providence Saint John’s Health Center in Santa Monica, California.
For some people, like LaFleur, the next step is surgery. She opted for a full oophorectomy and hysterectomy several years ago, allowing doctors to remove much of her reproductive system, including her uterus and ovaries. This stopped her periods and the hormonal shifts that come with a menstrual cycle, ending her fight with PMDD.
It’s a drastic move, and one that LaFleur acknowledges is not appropriate for many people. It puts an end to any chances of carrying a baby and sends the body into menopause early in life.
But ending her own personal battle with PMDD has empowered LaFleur to fight for more cisgender women, transgender men, and non-binary folks in her position.
“I want them to know it’s not about mental strength. It’s not about willpower. You didn’t do anything wrong to have this happen to you,” she says.
And there is help out there. Beyond the treatment options, the Gia Allemand Foundation offers online support through its website, along with symptom trackers and other tools for PMDD sufferers.

Categories
Healthy Her Way Lifestyle

Healthy Her Way: Movement × Meditation Teacher Kait Hurley

Between the office grind and your personal life, you’re a bundle of stress. You’ve heard that meditation can help you calm your mind and dispel feelings of anxiety, so you’re ready to give it a try. You sit on the floor in a quiet area, cross your legs (maybe even light a candle or two), and close your eyes. No matter how hard you try to relax and breathe, you still cannot stop the thoughts from rolling around in your mind, and you quickly decide to postpone your meditation practice for another day.

If this scenario sounds familiar, you’re not alone. Despite the fact that she is now the founder of the Move + Meditate Method, Kait Hurley once shared that same struggle. In her early twenties, Kait battled with feelings of stress, anxiety, and guilt related to food. She felt overwhelmed by her life as an NCAA athlete and began letting her running success define her body image and sense of self-worth, often resulting in negative self-talk. Kait hoped that these feelings would eventually go away on their own once she stopped running competitively, but they didn’t. In her late twenties, after a series of anxiety attacks, Kait eventually decided to give meditation a try after her therapist and a friend recommended it.
Even though she was skeptical, Kait committed to a daily meditation practice. Within a few weeks, she started to notice a big reduction in stress and a newfound ability to manage the energies of her anxiety. Her anxiety didn’t go away—she just got better at listening to it and using the information to guide her. Even though Kait was feeling steadier and more resilient, she didn’t actually enjoy the process of meditating. It felt difficult. Inconvenient. Like a dreaded chore that had to get done even though it was helping.
One of the big reasons why Kait struggled was because each day she felt like she either had time to exercise or time to meditate—there didn’t seem to be time for both. Kait missed her vigorous sweat sessions and often chose meditation over exercise because it was the meditation that kept the anxiety attacks at bay. It was only when Kait started combining her daily exercise sessions with meditation that she started to find some joy and ease in the practice. Not only was it more time efficient, but the meditation itself became more enjoyable. Because once you blow off steam and sweat, you’re less antsy and more open to the experience of meditating.
The more she experienced the benefits of movement and meditation, the more she knew she had to share it with others. That’s what led Kait to launch her website in the spring of 2017. On kaithurley.com, Kait shares her online workout and meditation classes plus special guided programs and challenges for those looking for more guidance. Whether you’re new to meditation, you’ve got an existing practice, or you’re just looking for a fun and effective way to feel amazing at home and on the go, Kait is a wonderful, knowledgeable resource (and a kind soul to boot).

Instead of wondering how to get happy one day, start exploring what you can do to get happy today, and see the benefits for yourself.
HealthyWay

A Day in the Life

What does your daily routine look like?

What daily routine? Just kidding. Every day looks different for me, but there are a few things that stay the same. I always wake up, brush my teeth, do a few simple moves—like child’s pose, side body stretches, and cat cows—then I meditate. I meet with my husband every morning by 10 a.m. He also happens to be my business partner, and these meetings set the tone for our day. We decide exactly what our priorities are and what we’re each tackling. It helps me stay on track and ensures I’m working on the most important things that will move our business forward.
Honestly? I’m pretty terrible at eating breakfast. I prefer a matcha latte with full-fat coconut milk to anything else early in the morning. Then I sit down for a bigger meal around 11 a.m. I avoid scheduling any meetings or calls before 1:30 p.m. That allows me to block off my mornings and use that time to get work done. Around 3 or 4 p.m., that’s when I move and meditate on my own. Usually that looks like a sweat session in my living room before I sit in the quiet. Once or twice a week, I might pop into a yoga class in Portland with my mom or a friend. There are incredible teachers who I adore and learn from here. Mostly though, I do my own thing depending on how I’m feeling and what my schedule allows for.

What are your favorite ways to practice self-care?

It’s the simple things. Moving my body in a way that feels good but also challenges me. Sitting in the quiet and meditating. Drinking lots of water. Calling my mom or meeting a friend for some matcha. Staying in with my husband and cat Javier to watch HBO and cook dinner. I work a lot, and I love what I do. My self-care practices need to fit into my busy life—not the other way around. I’m always looking for strategies to uncover a little more ease and joy in the simple things.

How do you stay inspired?

Connecting with badass women is a huge source of inspiration for me. The Portland community is so open and supportive. I’m grateful for the women in my circle every day. Also any time I can get away from my computer. Spending time outside and walking on the trails or along the Oregon coast helps me hit the reset button.
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Loving Lately…

What are the best products you’ve discovered recently?

A few weeks ago, I picked up the Moisture Renew Mask by January Labs. It’s hydrating without being too thick. This summer I’m traveling a bunch—including co-leading a retreat in Bali—this mask is absolutely coming with me in my suitcase. I’m also so into Outdoor Voices—currently wearing these pants like a uniform. Another favorite item right now is this “Un” Cover-Up from RMS Beauty. I am so impressed that an organic foundation actually works well—even for my 12-hour days filming workout and meditation classes. I don’t even have to reapply it. Last thing: This “I love you so matcha” tote by my friend Alison Wu. I carry it with me in my bag at all times in case I do an unplanned grocery shopping trip.

What are your favorite apps?

I love Voxer. It’s a walkie talkie app that allows you to leave voice messages for friends. I love talking on the phone—or better yet, in person—but that’s not always doable or easy because of crazy schedules. Voxer makes it a breeze to stay in touch, and it’s more personal than text or email.
Another great app to help with communication is Slack. Our team relies on it, and it cuts way down on the volume of emails.
Spotify is another app I use on the daily. Music is a huge part of the online experience, and music drives the workout portion of my classes. My husband is a DJ on the side, and we have so much fun searching for new tunes and putting playlists together.

Whose Instagram is on your radar?

Right now, I’m totally inspired by RayRay Ricketts. She’s an intuitive coach, healer, a spiritual activist, and the founder of @lossandfoundxo. One of the things she talks about a lot is grief and how it can be an everyday experience—not just something that you feel when someone you love passes away. We don’t have enough tools to deal with negative emotions and the energies that come along with grief. I respect her work, and I’m aligned with her approach to help people find the joy and connect with their inner resilience during tough times.
Another Instagram account that I’m following closely is @1thatgotawayy by Rachel Elizabeth Cargle. Rachel is an activist, a writer, speaker, and she’s currently attending Columbia University. Her work is dedicated to anti-racism and she calls us all to embrace a feminism that is inclusive and intersectional. As a white woman with boatloads of privilege, she helps me understand issues that people of color face every day and what I can do on my end to lift up and amplify existing efforts and movements.

What’s your go-to healthy snack?

I love smoothies. Especially this Cherry Cacao Be Well Smoothie by Kelly LeVeque. I’m also super into roasted chickpeas. I drizzle avocado oil and then add tons of garlic powder, onion powder, and a dash of chili powder over a sheet of chickpeas and roast them for 35 minutes at 375 degrees. It’s so good! Oh, and I’m obsessed with Cinnamon Maca Almond Butter by Jem Organics. My husband complains about the price, but it’s worth every penny.

What are you reading, watching, or listening to?

I’m listening to The Feel Good Effect podcast by researcher Robyn Downs. She’s entertaining, she gets to the point, and I always learn something new when I tune in. If you’re curious, I was on her show, and you can listen right here. I also love Dear Sugars with Cheryl Strayed and Steve Almond.
And TV? Honestly, I love it. I love Homeland, Insecure, and the creativity and scenery of Westworld.
HealthyWay
HealthyWay

Kait IRL

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

I have a beloved cat named Javier. He’d probably tell you that my favorite time of the day is when I’m working at my desk and he sleeps behind my computer with his paws resting on the keyboard. He’d also tell you that he has me trained. He’ll go over to the pantry where his snacks are and just start meowing until I give in and feed him treats.

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

Ida B. Wells is definitely on the list. She’s an African-American journalist, abolitionist, and a feminist who led an anti-lynching campaign in the late 1890s. I’d also love to meet Charlotte Perkins Gilman, the author of the short story “The Yellow Wallpaper.” She wrote about a woman’s descent into madness, and the story reveals how women were treated in the 1890s and also reveals views about mental health at the time. I remember reading that short story in high school and being grateful for the women who have come before me and fought so that I can have a better life.

What piece of advice has impacted you the most?

You don’t have to prove yourself to yourself every single day.
I’ve struggled with anxiety pretty much my whole life. A part of me really liked being anxious and on edge because I thought it helped me achieve. Once I learned how to manage the energies of my anxiety, I realized that constantly proving myself to myself doesn’t make me better—it just sucks up my energy and steals my attention from the things that matter the most. Learning how to extend love, kindness, and patience to myself…also learning how to let go of chasing perfection? That’s been transformative and something I’m passionate about sharing with others through my online workout and meditation classes.

What are you really great at (that might embarrass you to admit)?

I have an uncanny ability to rest and watch really good television. TV binges don’t happen often, but when they do? Let’s just say I watched 7 episodes of The Handmaid’s Tale in one day last year. And about a month ago, I watched season 7 of Homeland in 8 days.

What is your bucket list travel destination?

I want to go all over Jordan and Israel. This summer, we’re checking off two of my bucket list items by visiting the Greek islands and Istanbul. I can’t wait!
HealthyWay
HealthyWay
To learn more about Kait Hurley, be sure to check out her Instagram and YouTube channel! You might even see some familiar faces

Categories
Mom x Body Motherhood

Must-Have Workout Gear For Moms

Hey moms, remember that time you tried to jog with a regular sports bra while sporting your new milk-filled double Ds? Total disaster, right?
Between leaking through your shirt and the weight of your new breasts (seriously, it’s like having two bowling balls attached to your chest), going for a quick run isn’t exactly the invigorating, restorative experience you imagined. Throw kids into the workout mix, and, well, exercise probably isn’t happening at all.
That’s why mom-friendly workout gear is a must-have. If there’s a product out there that makes it easier for me to get my mom sweat on (a winning scent that’s equal parts spit-up, dirty diaper, and my own natural musk), I’m all over it.
So listen up, ladies: If your kid’s knack for skipping naptime is stopping you from exercising, I can’t help you with that because my kid never naps. Ever. But if the only thing holding you back from regular exercise is a lack of the right gear, we’ve got a roundup of the best workout gear designed specifically with busy moms in mind.

Supportive Clothing

As a mom, the only clothes I now wear hold everything up and in, and preferably have an elastic waistband. That’s even more important when working out, especially if you recently had a c-section, since you’ll want to provide support for your incision as it heals.
I love these high-waisted leggings from Spanx ($88). Spanx is the first name in supportive clothing, so you know they’ll hold everything together. From sizes XS to XL and 1X to 3X, they’ve got a wide range of figures covered.
Even though I got back to my pre-pregnancy weight pretty quickly after giving birth, my body is just different now. I have a lot more jiggle to love, and I definitely need more supportive clothing. Bye-bye clearance sports bra! I love the Anita Active Dynamix sports bra ($76), because it allows me to nurse on the go if I need to and provides super support without hurting my back.  

Pee-Proof Panties

Sometimes milk isn’t the only thing leaking out of you. I’ll just be frank: Even if you religiously did your kegel exercises, you’ll still pee on yourself, especially if you had a vaginal delivery.
If the thought of wearing bulky pads or disposable undies makes you cringe, then give ICON pee-proof undies ($28–$39) a try. They’re designed by THINX, the makers of period-proof panties, and are designed to withstand small bladder leaks. One woman described them as “wearing a swimsuit with a panty-liner,” so they aren’t too bulky. Plus, because they are a thicker fabric, they may provide a little extra support.

Insulated Bottles for Both of You

If you’re formula feeding, one of the most annoying things is having to stop and mix a bottle mid-workout or lug a big cooler full of ice and pre-made bottles to the gym.
But with the Pura Kiki Insulated Bottle ($25), you can keep formula or breastmilk fresh for hours. Pura Kiki also designs bottles for toddlers, bigger kids, and adults, so there’s an insulated bottle for everyone in the family.
Nursing can make you so thirsty, especially if you’re also working out. This personalized water bottle ($20+) from Etsy seller Limboae Designs is made to remind you to drink your water every hour. It’s must-have workout gear for any new mom.

Kettlebells

Kettlebells are having a workout moment right now, and for good reason. They’re great for strengthening your shoulders, back, and legs. Plus, you can do kettlebell workouts at home, which is great for busy moms who don’t want to spend $20 for babysitting during a trip to the gym.
I have zero upper body strength, so I started with extremely small kettlebells and worked my way to heavier kettlebells as I got stronger. I recommend investing in a kettlebell set, like this Fitness Gear Adjustable Kettlebell ($50). That way, you can easily move up to heavier weights without having to find a place to safely store several kettlebells away from baby’s grasp.
Ready to try kettlebells? Give our kettlebell workout series a try!

Yoga Mat

“I don’t need a yoga mat! I have the living room rug!” That’s what I said when I was gifted a yoga mat during my pregnancy.
But boy, did I eat those words. My yoga mat has been a workout lifesaver now that I’m a mom. A good yoga mat is must-have workout gear for moms, and not just because it doubles as a great nap pad for littles.
With a yoga mat, you can take your workout anywhere. I love to take my little nugget to the park where we do a yoga flow together before strolling around for a well-deserved nap (for the baby, of course—moms know no sleep).
I like the Manduka eko lite mat ($72), which is biodegradable, made of eco-friendly rubber, and weighs just 4 pounds.

Jogging Stroller

Even if you don’t run, a jogging stroller is a must-have workout accessory for any mom. It’s great for off-roading on trails or the beach, and baby gets a nice, smooth ride.
Babylist, an online resource that I’ve used to help figure out the best type of baby products for my munchkin, rates the BOB Revolution SE Stroller as the overall best jogging stroller. But at a price point of $459, I better be able to use this stroller ’til my kid goes to college.
A more affordable option is the Graco Fast Action Fold Jogging Stroller at $179. This stroller works with all Graco car seats and really does live up to its name; you can easily unfold it with one hand while you hold baby with the other.

Baby Bike Seat/Trailer

If jogging just isn’t your thing, consider cycling for exercise. It is recommended that you wait until baby is at least 9 months old before they ride along with you. For younger kids, the front-mounted Thule RideAlong Mini ($170) is a great option because it allows you to easily check on and talk to your child.
For longer rides, where your child might fall asleep, most bike enthusiasts recommend a rear-mounted seat like the Thule RideAlong seat ($230), which reclines for more comfortable napping and can fit children who weigh up to 48 pounds.
If you have more than one child, a bike trailer is probably your best bet. The Burley Bee bike trailer ($299) is one of the top-rated bike trailers. Its bright yellow color makes it easy for road traffic to see, and it has tinted shades to protect your tykes from the sun.
So get out there, mamas, and get your sweat on! And, if you have any tips for nap time…well, I’m listening!

Categories
Fitness Advice x Motivation Sweat

An Interview With GoFitJo And Why She Believes Exercise Is Optional

HealthyWayFitness and wellness inspiration is everywhere, being thrust at us in the form of magazines, IG accounts, and curated Pinterest boards. No one can deny its limitless supply. But when we really dial in, we start to wonder: What of this actually inspires us to be our best selves, without attaching some futuristic ideal to our body shape or version of perfection?
We found precisely that in Jo Encarnacion of GoFitJo—a true, sincere source of inspiration. If you peruse her beautifully curated Instagram account (we see your photog skills, Jo!), you’ll find she’s often sharing more of the #highlightreal aspects of her wellness journey than that of the #highlightreel—pictures and words that are perfectly filtered and often lacking in substance.
We were lucky enough to sit down with Jo and chat about her journey—what she’s learned and what she passes on to her clients and those of us following along from afar.
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HealthyWay: Thank you for taking the time to hang out with us! Let’s start by talking about strength. As you know, our summer campaign, Strong For Summer, is a guide to getting strong, however you define that. Can you share what strong means to you?
Jo Encarnacion: Strong takes on so many different meanings for me. Ultimately strong to me means having the ability to overcome any challenge mentally. Some days that strength is what you need to get up out of bed because you’re having a hard day. Some days strength is that mental toughness to deal with a hard task at work. For me being strong will always equate to having the internal power to overcome your own personal challenges.
How do you help your clients define strong for themselves?
Everyone defines strong so differently… For a lot of my clients, teaching them to be vulnerable is a sign of strength. I only coach women, and a lot of my clients are high-performing, goal-oriented women who simply just tackle their to-do list like no other. However, this can also bring on an overwhelming sense of having to keep up with the Joneses. For a number of them, finding strength in asking for help or being vulnerable to letting others in is where we insert that internal power.
Let’s talk about what movement looks like for you these days.
So this varies week to week depending on what I crave. Some weeks it’s two to three days of SoulCycle intermixed with three days of full-body circuit training. Some weeks I’m all in five days a week of lifting and one day of yoga. No matter what my movement looks like, I aim to move my body for about an hour five days a week and a day where the only movement I do is yoga.
We know you’re a proponent of HIIT training. Do you have a go-to workout?
My go-to HIIT if I’m in the gym happens to be a StairMaster HIIT cardio session. I do this for 30 minutes, working on a high interval of between [level] 8 and 12 for a minute and a low interval of [level] 5 for 30 seconds.
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Recovery is so important, especially when you move as frequently as you do. What does your form of recovery look like?
I try to do a little bit of restoration and recovery every day. This is typically in a form of mobility, stretching, and foam rolling. Active recovery is a light walk or bike ride with my little one.
Okay, we’ve gotta know… You once said in an interview, “Exercise is optional, movement is essential.” What did you mean, and can you expand on this?
This phrase is such a beautiful phrase to me. Every single one of us were designed to move no matter what body, shape, size, form, skin color, etc. And I believe that throughout the course of the fitness craze, we’ve slowly focused on more regimented forms of exercise, heart rate training zones, and calories burned. Instead of focusing on these metrics, we need to focus on movement, because to me movement equates to feeling good in your body.
That’s such a beautiful way of looking at movement. How has your personal movement journey evolved through the years?
I only started exercising a little under five years ago. Health, wellness, and fitness [were] not a part of my upbringing outside of school. It wasn’t [a] topic of discussion in my household nor was it a priority for my parents to teach me. As I got older, busier, and more consumed by my own life as a mom, I started to go down a spiral of unhealthy habits and poor mental health. I was dealing with anxiety [and] depression and had a low opinion of myself.  
[From there] my movement journey has evolved from the extremely rigid to a little bit more free flowing. When I first got into fitness, I had this perception that it needed to be one way and only one way in order to be healthy or that I needed to be a lean body type in order to do yoga or Pilates. …Ingrained in my mind was this singular perception of what fitness was meant to look like based on societal examples and the small range of role models we were given to follow: If you wanted to put on muscle, you had to lift weights, [and] if you wanted to have a lean, long body, you needed to do yoga or Pilates. There was just so much confusion….
So I found something that I fell in love with, which was bodybuilding and weightlifting. From there I started a short-lived two-year hobby of bodybuilding competitions, which was not only competitive but also extremely rigid. There was a meal plan and workout plan, and outside of that, there was no room for other forms of movement. The reason for this is because in bodybuilding, everything is meticulously calculated to a T. So in order to incorporate another form of movement into your week, you had to balance out your macros to make sure you were yielding the results you wanted. It was draining, but it also taught me so much about myself, what I was capable of, and what goals I could accomplish if I was hyper focused. Which, at that time, I very much so needed.
But now I’ve been able to define my health around how I truly feel in this present moment. Defining my health this way has allowed me to view exercise as optional—but movement [is] essential to one’s body and health.
HealthyWay
 

Categories
Nosh Nutrition x Advice

GoFitJo’s 10 Tips For Healthy(ish) Summer Snacking

HealthyWayLife on the go has become the universal battle cry of multitasking women everywhere. When we’re busy taking care of ourselves and others, breaking glass ceilings, and chasing our dreams, that doesn’t leave much time in the day for perfectly structured eating—and hey, that’s perfectly okay!
My days are usually spent bustling to and from meetings, managing my girls’ schedules, fitting in time to take care of moi, and a few unknown surprises—meaning that snacking is often an essential means of keeping my days moving and my mind and body properly fueled.
More and more, we’re accepting that snacking is not inherently unhealthy and that it’s really all about being intentional with what we eat. My primary philosophy for healthy snacking is to choose nutritious, wholesome options that don’t come in a package. When that’s not a realistic possibility, because…life…I look for labels with simple ingredients that my 8-year-old can read, which usually steers me clear of artificial ingredients and wonky chemical additives.
For days when snacking is as essential to keeping you fueled as a good cup of coffee, I’ve put together my top tips to help you keep it healthy and simple. Read (and snack) on, girl!
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Jo’s Snacking Takeaways

  1. This is my top tip, so I’ll say it again: Stick to 100 percent natural ingredients as often as possible. Our bodies haven’t evolved much over the past hundred years, but more and more foods are being manufactured with marketing and shelf stability—rather than digestibility or nutritional value—in mind. Stick to natural snacks whenever possible.
  2. Keep it simple. I’m a minimalist when it comes to food, and I love to bring this point of view to life in my snacking selections. A simple snack like sliced apples and peanut butter can help keep hangry you from coming out.
  3. Healthy fats like nut butters, nuts, and avocados can help you feel full for longer without turning to simple carbs or snacks that are loaded with salt or sugars.
  4. Prep snacks early. Store sliced fruits and vegetables in the fridge so you’re able to serve them with hummus or another dip of your choice on demand. This will prevent panic and regrettable snacking decisions when hunger strikes!
  5. Keep healthy snack items in your line of sight. In our house, we leave fruit out on the tabletops, counters, and in a hanging basket. This makes for a convenient and healthy grab-and-go routine—no packaged food necessary.
  6. Drink lots of water. Thirst is often misinterpreted as hunger, so load up on lots of H2O.
  7. Load your desk drawer, backpack, or diaper bag with nuts or another long-lasting healthy snacking option. I love to keep a few RXBARs in my desk drawer for days when I’m stuck at my computer.
  8. When it comes to portion sizes, use your hand to measure. A thumb size is roughly an ounce of nut butter, four dice is an ounce of nuts or raisins, and a lightbulb is roughly an ounce of popcorn or pretzels. Keeping these portion sizes in mind encourages a better understanding of what you’re eating.
  9. It’s worth throwing in a reminder to prioritize balanced meals—complete with protein, carbs, and veggies. This helps to curb the mindless snacking that we want to avoid.
  10. Get enough sleep. Yes, sleeping well can impact our snacking. I find that I tend to mindlessly snack when I haven’t had a good night’s sleep the night before. On days that I have had proper rest, I’m more mindful of how I nourish my body.

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