Month: July 2018

Categories
In the Kitchen Nosh

5 Delicious Green Smoothie Recipes (And How To Pick The Right Ingredients For Optimal Nutrition)

As someone who lives an active lifestyle and has an obsession with all things nutrition, making green smoothie recipes at home was a total game changer. No time to make a salad? Green smoothies to the rescue! Need a healthy meal-on-the-go that won’t break the bank? Green smoothies can be made in under five minutes and poured into a portable water bottle for a nutritious breakfast or post-workout meal. All you need to get started is a blender, a green smoothie recipe, the greens themselves, and a few other healthy additions.

It’s easy being green—when you’re making smoothies, that is!

Everyone knows eating your greens is a healthy choice, but preparing and eating salads and sautéed greens with every meal can be tiresome (and time-consuming). Many greens (and other fruits and veggies) have a strong flavor that some people don’t like, making it extra-difficult to get those recommended 10 servings of fruits and vegetables per day. Green smoothie recipes make it easy to incorporate dark leafy greens and other healthy ingredients into a portable meal. Registered dietitian Julie Kostyk of Pure Nutrition says:

Adding dark, leafy greens into your smoothies is a great way to incorporate a food that is rich in fiber and many other nutrients, including iron, into your diet. Many people struggle to get enough green vegetables into their daily intake, but this alternative helps to increase your likelihood of meeting your daily intake.

How to Buy and Store Fresh Greens for Smoothies

How do you know which greens to add to your smoothie recipe? Look for leafy veggies that don’t have an overly bitter flavor or tough texture (mustard, collard, and Chinese greens tend to fall into this category and have a much better taste when cooked). Baby greens such as spinach, kale, and Swiss chard are perfect for smoothies as they have a milder flavor and can be blended seamlessly into a smoothie.
All that said, even if you’ve bought the “right” greens for smoothies, you may have experienced them languishing—going yellow-leafed and slimy in the crisper (which usually results in them all being thrown out) before you’ve had a chance to enjoy your first green smoothie. If this is something that happens to you regularly, consider buying frozen greens instead. Not only do they have a much longer shelf life, frozen greens are picked and then flash-frozen, a process which preserves their nutrients so effectively that in some cases they contain even higher concentrations of nutrients than fresh options.
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If you’re purchasing fresh greens, look for crisp leaves that show no signs of spoilage or withering. Once you get home, remove the greens from their plastic bags and place them in a glass- or plastic-lidded container (or use a large resealable freezer bag). Line the container or freezer bag with a paper towel, which will help with excess moisture, and store with the lid on or the bag sealed shut. Wash them in cold water once you’re ready to use (not before, as this will speed up spoilage) and dry in a salad spinner or with a clean tea towel. Use your freshly washed greens immediately.

Hold back on the sugar.

Although green smoothies seem inherently healthy, it’s still important to pay attention to the ingredients being used, especially when it comes to sugar content. Kostyk says:

It is important to make sure you are not adding too much sugar, which could shift a green smoothie from a healthy choice to more of a dessert. I like to only use natural foods to sweeten smoothies, such as bananas or dates. I also try to limit the amount of fruit in my smoothies to no more than ½ cup, and if needed I will add a small date for additional sweetness.

Use fruit-flavored or dessert yogurt, fruit juice, agave, and honey in small amounts, opting for lower sugar ingredients whenever possible.

Choosing the Right Liquid Base for Green Smoothies

In order for green smoothies to have the most nutritional bang for their buck, it’s important to choose a liquid base that’s low in sugar and high in nutrients like protein, calcium, and vitamin D. Kostyk recommends keeping the following in mind when selecting a base for your smoothie:

I also try to encourage people to use milk as a base—either cow’s milk or soy milk—rather than juice, as milk adds a source of protein to your smoothie in addition to other nutrients, and juice will only add a lot of extra sugar and no protein. If people choose to use a dairy alternative other than soy milk, for example, almond, cashew, rice, et cetera, they should consider adding [another] a source of protein to their smoothie as these dairy alternatives do not contain a significant source of protein.

Greek Yogurt

A half cup of Greek yogurt provides around 10 grams of protein and gives green smoothies an extra-creamy texture. Stick to plain, low-fat versions whenever possible and add your own frozen fruit to the smoothie.

Pasteurized Egg Whites

Pasteurized egg whites have been treated to eliminate the threat of food-borne illnesses and are can be found packaged in cartons in the egg case. Very high in protein, pasteurized eggs whites give green smoothies a frothy texture.

Milk

One of Kostyk’s favorite liquid proteins to use in green smoothies, dairy milk also contains the added benefit of calcium and vitamin D. Combine non-dairy milks with any other protein option to maximize the amount of protein in your green smoothie.

Protein Powder

Adding protein to your green smoothie ensures you’ll stay fuller, longer (this is especially important if you’re using green smoothies as a [linkbuilder id=”6633″ text=”meal replacement”] option). But not all protein powders are made equal, so it’s important to choose high-quality proteins whenever possible.
Most protein powder is made from whey, a by-product of the cheese-making industry. However, vegan protein powders made from pea, hemp, and rice are also available. Add a scoop of protein powder to your green smoothie to help keep you satiated first thing in the morning or after a workout.

Spirulina Powder

Made from spirulina, a blue–green algae, this superfood contains an impressive 12 grams of protein per 3-tablespoon serving. What makes spirulina so special is that it’s a plant-based complete protein, which means that it has all 20 amino acids (including the 9 amino acids your body can’t produce on its own). Powdered spirulina is also a good source of iron, thiamin, riboflavin, and copper.

Nut Butters

Nut butters made from peanuts, almonds, or cashews, for example, are a fantastic way to add protein and healthy fats to your green smoothies. Worried about how much fat you’re adding? Powdered peanut butter is a great, lower fat option for green smoothies.
Now that you have some liquid base and add-in options in mind, here are some green smoothie recipes to get you started:

Julie Kostyk’s Chocolate Hemp Green Smoothie

This green smoothie is packed with protein thanks to the addition of pasteurized egg whites and powdered peanut butter. Don’t let the raw egg factor deter you from trying this tasty smoothie; the pasteurization process eliminates the threat of food-borne disease and the egg whites add an impressive 13 grams of protein per serving.

Yield: One 12-Ounce Serving

Ingredients:

  • ¾ cups dairy milk or soy milk
  • ½ cup pasteurized egg whites
  • 2 Tbsp. powdered peanut butter (we love Bell Plantation’s PB2)
  • 1 Tbsp. unsweetened cocoa powder
  • Half of a large date (for sweetness)
  • Half of a frozen banana
  • 1 Tbsp. hemp seeds
  • Handful of fresh or frozen greens (kale, spinach, Swiss chard, etc.)

Method:

  • Begin by adding half the milk and the pasteurized eggs to the blender.
  • Top with the powdered peanut butter, cocoa powder, date, banana, and hemp seeds.
  • Blend for 20 seconds to combine, then add the rest of the milk and pasteurized eggs and finish with the greens.
  • Blend the ingredients together until smooth—about 30 seconds. Drink immediately.

Super Strawberry Low-Sugar Green Smoothie

Perfect for summer sipping, this refreshing green smoothie gets its sweetness from raspberry herbal tea and frozen strawberries and blackberries. Strawberries and blackberries offer plenty of sweetness without any added sugar and are good sources of vitamin C (a single cup of strawberries has over 150 percent of the recommended daily intake) and dietary fiber.

Yield: Two 12-Ounce Servings

Ingredients:

  • 1⅓ cups unsweetened raspberry iced tea (brew your own using Celestial Seasoning’s Raspberry Zinger)
  • 1 cup frozen strawberries
  • ½ cup frozen blackberries
  • ½ tsp. grated ginger
  • 2 cups baby spinach
  • 1 cup ice (optional)

Method:

  • Add 1 cup of the unsweetened raspberry iced tea to the blender, then the frozen strawberries, blackberries, grated ginger, and spinach.
  • Blend briefly to combine the ingredients before adding the remaining ⅓ cup of unsweetened raspberry iced tea.
  • Blend the ingredients together until smooth—about 30 seconds.
  • To thicken up the smoothie, add the optional ice and blend once more.
  • Pour into glasses and serve immediately.

Tropical Mango Banana Green Smoothie

Frozen mango, banana, and coconut milk make this tropical-inspired green smoothie an extra-creamy addition to your lineup. The sweetness of the tropical fruit covers up any lingering green aftertaste from the spinach, which makes this an ideal green smoothie for the whole family to enjoy.
Make sure to use frozen bananas if possible as they’re responsible for the milkshake-like texture of the smoothie.

Yield: Four 10-Ounce Servings

Ingredients:

  • 1 cup milk (dairy or otherwise)
  • ½ cup coconut milk
  • 1 cup vanilla Greek yogurt
  • 1 cup frozen bananas chunks (about two large bananas)
  • 1 cup frozen mango chunks
  • 1 dried date
  • Juice from half a lime
  • 2 cups baby spinach
  • ½ cup orange juice

Method:

  • Add the milk, coconut milk, and vanilla to the bottom of the blender.
  • Layer the frozen banana, mango, dried date, lime juice, and baby spinach on top.
  • Blend the ingredients together for 30 seconds, adding the orange juice in a slow stream until the smoothie achieves a smooth, creamy texture.
  • Pour into glasses and serve immediately.

Chocolate Blueberry Matcha Green Smoothie

This green smoothie recipe uses matcha, an emerald-colored powder made of dried and ground green tea leaves. While many people love matcha’s slightly funky, bitter flavor, it can prove to be too strong for some palates. In this green smoothie recipe, matcha is combined with naturally sweet blueberries and coconut water so that you can reap its many nutritional benefits without having to worry about its strong taste.
Unsweetened cacao nibs give this smoothie a delicious chocolate flavor, but you can also substitute unsweetened cocoa powder if you don’t have cacao nibs on hand.

Yield: One 8-Ounce Serving

Ingredients:

  • 1 cup coconut water
  • ¾ cup frozen blueberries
  • 2 Tbsp. cacao nibs OR 1 Tbsp. cocoa powder
  • 1 oz chocolate protein powder (about 1 scoop)
  • 1 to 2 tsp. matcha powder (try Starter Matcha 100% Organic Matcha)

Method:

  1. Add half the coconut water to the blender and top with the frozen blueberries, cacao nibs (or cocoa powder), chocolate protein powder, and matcha.
  2. Blend for 30 seconds or until mostly blended, then add the remaining coconut water.
  3. Blend for 30 more seconds and pour in a glass. Serve immediately.

Vegan Raspberry Oat Green Smoothie

This vegan green smoothie will keep you feeling full for hours thanks to its high fiber and healthy fat content from the oats, raspberries, and almond butter. Although this recipe calls for almond milk, you can use any non-dairy milk that you like.

Yield: Two 12-Ounce Servings

Ingredients:

  • 1½ cups almond milk
  • 1 cup frozen raspberries
  • ½ cup frozen banana slices (about one large frozen banana)
  • 2 Tbsp. rolled oats
  • 1 Tbsp. almond butter
  • Two handfuls baby kale

Method:

  1. Add 1 cup of almond milk to the blender along with the frozen raspberries and banana, oats, almond butter, and baby kale.
  2. Blend for 30 seconds or until mostly smooth.
  3. Add the remaining almond milk and blend for 30 seconds or until completely smooth.

Can green smoothies be used as a meal replacement?

The short answer? Yes! Kostyk says, “Green smoothies can be used as a meal replacement—even daily—provided that they are adequate in calories and have a balanced amount of protein, carbohydrates, and fat.”
It should be noted that many green smoothies that are made at juice bars and even [linkbuilder id=”6636″ text=”fast food”] restaurants tend to come up short in terms of their nutrient balance, so before you start using green smoothies as a meal replacement, it’s very important to get the correct nutritional facts.

A Final Note on Keeping It Clean (Your Blender, That Is)

If you love making green smoothie recipes but find cleaning your blender a pain (and let’s face it, it isn’t exactly the most pleasant of tasks), this simple hack will have your blender clean in no time. The next time you’ve finished using your blender, fill it a third of the way up with warm water and a small squirt of dish soap. Place the lid back on the blender and “blend” the soapy water for 30 seconds. This will remove any green smoothie remnants stuck under the blade. Pour the soapy water out of the blender into the sink and give everything a good rinse. You should be left with a clean blender, no scrubbing required.

Categories
Motherhood

The Origin Of The Apgar Test And Newborn Health

As an expecting mother, there is nothing you want more than a healthy baby. When the time finally comes for you to greet your baby for the first time, there is nothing you hope for more than hearing those first few cries and then hearing the doctor confirm that all is well. And when the time comes to take your child home from the hospital, you want to leave with the confidence that your baby will thrive.
That’s where the Apgar test comes in. Using a one to 10 scale, the standardized test is meant to measure how well the baby is doing after birth.

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Most moms who have given birth in a modern hospital are familiar with Apgar scores. Some mothers have smiled in joy hearing that their newborn was scored at an eight or a nine, while other mothers have furrowed their brows in concern when the doctor says the baby has scored a lower number.
Here’s what you need to know about the test, its origins, and what your baby’s score means for their health.

What are the origins of the Apgar test?

The Apgar test was named after its creator, Virginia Apgar, MD. After spending many years working as a surgeon, Apgar experienced a career shift. In 1949, she was named a professor of anesthesiology at Columbia University’s College of Physicians and Surgeons, according to Profiles in Science published by the U.S. National Library of Medicine.

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Her new work provided the opportunity for research, and it piqued her interest in maternal anesthesiology. More specifically, she was interested in spending more time researching mortality rates in newborn babies.
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By 1952, she had developed a scoring system used on newborn babies during the first minute after their birth. The main goal of her system was to see what effects labor, delivery, and maternal anesthesia had on the well-being of brand new babies. Her attendance of over 17,000 births informed her development of the test.
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Today, the Apgar test is standard in modern hospitals. Apgar’s system for scoring newborn health within the first five minutes of life is used all over the world.

What does the Apgar test measure?

Although the test was originally named after its creator, it was later developed into an acronym describing what it specifically measures. Each letter of the test’s name indicates one aspect of newborn health that is given a score between zero and two: appearance, pulse, grimace response, activity, and respiration.

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During the first minute after birth, the evaluating nurse, doctor, or midwife scores the baby’s appearance first by looking at their skin tone. The baby will receive a score of zero, one, or two. A score of zero indicates a blueish pale color, while a score of two indicates pink skin all the way to fingers and toes, according to the U.S. National Library of Medicine.
Next, the medical professional checks the newborn’s pulse. Babies with a heart rate over 100 beats per minute, a healthy heart rate for a newborn, receive a score of two, and babies born with no pulse receive a zero.
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The grimace response measures the baby’s reflexes, or how they respond to stimulation like a mild pinch, according to the U.S. National Library of Medicine. Babies who pull away have strong reflexes and are scored with a two, while a one is given to babies who simply grimace, and a zero is given to babies who don’t respond at all.
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Activity refers to a baby’s muscle tone. Babies who appear floppy or aren’t moving are scored a zero, while babies who are moving often are scored a two.
Lastly, respiration is measured based on the baby’s breathing rate and the strength of their cry. A strong cry earns a score of two, while a baby who doesn’t cry at all will be scored at zero. An audible but weak cry is given a score of one.
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These individual scores are added up to create one score given to the baby. Babies who score seven or higher on the Apgar test are considered healthy, while a lower score may indicate a problem or the need for immediate medical care.

What are the limitations of the Apgar test?

“The Apgar test helps determine how well a baby is immediately after birth and if a baby requires resuscitation or support breathing,” Yvonne Bohn, MD, OB-GYN at Providence Saint John’s Health Center in Santa Monica, California, says.
However, babies do undergo additional testing and monitoring before they leave the hospital with their parents, usually within the first day or two of life. Healthy babies without exceptional medical needs will all undergo the same three tests at some point during their hospital stay, according to Baby’s First Test—a blood test, a hearing test, and a pulse-oximetry test. Additional testing is only performed if the parents request it or the doctors have concerns about the baby’s health.

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The standard newborn hearing test is actually two different screenings that take between five and ten minutes to complete. One tests the hearing nerves and how they respond to sound. The other actually uses a probe placed in the baby’s inner ear to measure sound waves.
The blood test, also known as the heel prick test, is meant to monitor for genetic conditions long before symptoms might be noticed, according to Erin O’Toole, a certified genetic counselor who works with expecting parents and parents of newborns.
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“Conditions on the newborn screen all have a much better prognosis if treatment is started before symptoms are present,” she says. “Each state runs their own newborn screen, so depending on where you live, the baby is tested for different conditions.”
The pulse oximetry test is completely non-invasive. A nurse will place a monitor on the baby’s foot or hand that measures both their heart rate and the oxygen in their blood. This test is used to catch early symptoms of congenital heart defects.
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The Apgar test is generally seen as a reliable first look at the baby’s health. Labor and delivery can be a stressful experience for babies, especially in high-risk pregnancies, difficult labors, and cesarean sections. A lower Apgar score is more common in these cases.  Babies born prematurely are also more likely to have a lower Apgar score.
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Even though it has become the standard, it is not a perfect test. One of the major limitations is that not all measurements are exact. Sure, the respiration rate is a hard number, along with the pulse, but the rest of the factors measured are fairly subjective.
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“These measurements are subjective and the score may be different based on the observer,” says Bohn. So, one doctor may see a great reflex response while another sees a response they believe is not as strong.
At this time, Bohn says there are no new newborn tests being developed, but O’Toole does say that the newborn blood tests are becoming less expensive and more accessible. She hopes this will result in better outcomes for children with genetic disorders over time.

What do I need to know about my baby’s Apgar score?

Regardless of your baby’s score, they will be tested again at five minutes.
“The hope is that the score will be at least seven at the five-minute mark to help the medical team determine how the baby is transitioning to breathing outside the womb and decide when to intervene,” explains O’Toole.

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After the test at five minutes, babies with a score of seven or less will continue being tested.
During this time, some babies might require additional support to aid breathing. A member of your baby’s care team may also take a gas sample from the umbilical cord, according to O’Toole. From this point, medical treatment will continue if the baby’s score doesn’t climb to seven or higher.
For parents, it is important to remember that even a low Apgar score isn’t the final word on a baby’s health. Some babies score low immediately after birth because they are having a more difficult time transitioning into the world, according to O’Toole. It’s helpful to think of this test as an answer to the question, “What does this baby need right now?”
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Remember, those first few minutes are important, but they’re not always an indication of what a baby’s next day, year, or entire life will be like. If you have questions or concerns about your baby’s Apgar score, either while you are in the hospital or after you have been sent home, express your concerns to your care provider, who can offer further recommendations and information to ease your worries.

Categories
Healthy Relationships Wellbeing

Finding The Line Between Secrecy And Healthy Privacy In A Romantic Relationship

From a very young age, most of us have a fabricated image in our minds of what the perfect romantic partnership looks like. Perhaps it’s an amalgamation of all the best qualities we’ve witnessed in relationships around us. Or maybe our ideal partnership is inspired by what we see portrayed in literature and the media, helpfully rounded out with a handful of examples for what not to do (insert one of many Friends storylines here).
Whether your idea of a perfect love involves adventure and travel, quiet days spent absorbed in books side-by-side, a huge family, or a child-free home, there’s one constant must in any relationship: trust and open communication.

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While the line between secrecy and privacy is a subjective one, we’ve reached out to a handful of relationship experts to find out what’s okay to keep to yourself, what you ought to share with your partner, and what constitutes an outright breach of privacy.

What sort of details should you share in a relationship?

Let’s begin by diving into the things we should be sharing. Not just because we owe certain information to our partners—and yes, there are a handful of things we absolutely should divulge—but because doing so can actually strengthen your partnership.

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“Anything you are keeping from your partner that could have a detrimental effect if it came out is something that should not be held in private but should be expressed in a skillful way,” advises Christy Whitman, a relationship expert and two-time New York Times bestselling author. “Privacy arises out of a desire to maintain personal boundaries, which enhances our sense of autonomy and self-respect. Secrecy, on the other hand, is an act of hiding something about ourselves or our lives out of fear that our partners will not like or accept it if they were to find out.”
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For example, early on in your relationship, you should disclose your sexual, mental, and overall health status (including addictions). Even if it’s difficult or awkward for you to relay this information, your partner deserves to be fully aware before making a decision to move forward. To help soften the delivery of such information, outline the ways in which you’ve got a handle on things, whether that includes medications, weekly appointments with a therapist, or a health game plan devised by you and your doctor.
[pullquote align=”center”]“Your story is important, and this information will help a partner know what your boundaries are.”
—Logan Levkoff, psychologist[/pullquote]
It’s also to your advantage to share information about previous committed relationships. Not only will this help your partner have a more complete picture of where you’ve come from, it can prove to be a true bonding moment and help you both define the qualities you’re looking for, and not looking for, in a relationship.
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“If you’ve had some sort of traumatic experience, it is important for a partner to know,” says Logan Levkoff, PhD, a psychologist who specializes in human sexuality and marriage. “Your story is important, and this information will help a partner know what your boundaries are.”
Additional information that falls into this category includes excessive and unmanageable debt, past imprisonment, major legal issues, previous marriages, and children from [linkbuilder id=”6687″ text=”past relationships”].
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Levkoff says that this information doesn’t have to be relayed on the first or even second date. However, the second you realize that you want your relationship to develop into something formal or marital is the time when serious discussions should occur. You can even preface these hard-to-have conversations with something like, “I see potential between us, and want to be completely forthright.”
While it’s ultimately up to each person to decide how much to divulge and when, an open partnership that allows for honesty and free-flowing communication is typically more fulfilling. And again, a great rule of thumb is to disclose any information that could have a detrimental effect if your partner were to find out from someone other than you or if they discover it very far into your relationship.

What kind of stuff should you keep private?

Switching gears, let’s talk about things that are not just okay to keep private, but that could actually improve your relationship if you simply don’t talk about them.
“Again, this is a very personal and individual decision that each couple must navigate for themselves,” says Whitman. “In general, though, many couples choose to keep bathroom and grooming habits, personal fantasies, and fleeting judgments or petty annoyances about their partners private. This is done for the sake of preserving respect, goodwill, and sexual attraction within the relationship.”

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Think back to that Sex and the City episode that focuses on “secret single behavior.” We all have stuff that is perfectly acceptable but not necessarily something you have to share. For example, if your partner is out of town for a week and you decide to binge an entire season of Orange is the New Black in a matter of 24 hours while eating nothing but gas station food, that is information your partner doesn’t have to know. In the same vein, if you have a bi-weekly waxing appointment for your out-of-control mustache, you have every right to keep those details to yourself.
Outside of grooming habits, fantasies, and pet peeves, there are some other things that our experts say are okay to keep to yourself.
“Divulging previous sexual partners and encounters could lend to unnecessary conflict and insecurity. Also, journals and diaries are your private thoughts and a way for you to work through things. They don’t need to be shared,” says Sanam Hafeez, PsyD, NYC–based licensed clinical neuropsychologist.
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Additionally, Hafeez recommends keeping comparisons to past relationships to yourself. If there are things about your partner that don’t work for you, respectfully communicate that, but refrain from phrases like “My ex used to do that, why can’t you?” or “My ex would never do this!” Those are hurtful jabs that slam the door on opportunities for meaningful, important conversations.
While we’re talking about potentially hurtful details, Lisa Concepcion, a professional dating and relationship expert, adds that it’s also probably not best practice to go around talking about how sexy other people are, even if you feel like you’re “just being honest.”
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“There’s no need to admit how hot you think the server is at the restaurant you frequently go to for business lunches. It’s disrespectful,” she says. “Also, keep casual conversations or general conversations with an ex private if they are still in your life as a friend or as a co-parent. You don’t really need to report every single conversation you have.”
While the above advice is sound, it is, of course, subjective. In the end, we must each determine what constitutes “keeping a secret” versus what constitutes maintaining healthy privacy boundaries. If you ever have trouble finding that line, Whitman says to ask yourself what, if any, effect it will have on your relationship if you keep something private or divulge. Let your answer to that question be your guide.

What constitutes trespassing upon a partner’s privacy?

While each partner ultimately decides which details come out of their mouths and which don’t, snooping behind the other’s back is a completely different story.
“An invasion of privacy can be ‘measured’ by intention. If you intend to find, gather, or collect information without asking someone for permission, it is an invasion,” says Levkoff. “Without a doubt, going through someone’s phone, DMs, or drawers without permission is a violation of someone’s privacy.”

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Other things on that list include going through someone’s computer, emails, social media accounts, or physical belongings and spaces, including pockets, journals, cars, offices, and bedrooms. It’s the permission aspect that determines whether there’s been an invasion of privacy.
Levkoff notes that the above behavior speaks to either a clear lack of trust in a relationship or to the insecurity of the snooping partner. Whatever the case, it is very hard to be in a relationship where one or both partners don’t trust what the other says, or worse, when they don’t bother to ask questions but go digging on their own instead.
[pullquote align=”center”]“If we feel someone isn’t trustworthy, trusting our instincts and moving on is key.”
—Sanam Hafeez, PsyD[/pullquote]
Is your relationship absolutely doomed if it goes through privacy breaches? Not necessarily, but it’s something that needs to be sorted out quickly and with the utmost seriousness.
“It’s important for a person to get to the bottom of why they feel insecure. Is it due to fear based on the unfortunate outcomes of a past relationship where there was a betrayal? When fear and insecurity remain, these feelings can destroy a new relationship when unnecessary suspicion creeps in. In this case, our inability to trust is more our issue than the other persons,” says Hafeez. On the other hand, “If we feel someone isn’t trustworthy, trusting our instincts and moving on is key. Some people would rather become a detective than leave a relationship.”
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Again, getting to the bottom of any insecurity is integral in the success—or lack thereof—of your relationship.
There is one gray area we were curious about: exercising Google-fu to dig up dirt on a potential new mate. The truth is that we live in a time when this isn’t only possible, but it’s pretty commonplace. Further, sometimes checking into details like this is a safety precaution, especially if you’re using online dating apps.
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“People want to protect themselves and research someone, especially in the early stages of a relationship,” says Hafeez. “It’s okay to look at a few social media profiles, to google them, look at LinkedIn, etc. However, to do so in an obsessive way where you’re going through every photo, as if you are looking to find something disparaging, is more about your fears and insecurities than just doing a simple, quick check on them.”
[pullquote align=”center”]“Violating another’s privacy is a clear indication that we are not feeling whole within ourselves, but wounded, and that we are seeking some kind of external reassurance in order to feel secure.”
—Christy Whitman, relationship expert[/pullquote]
There’s a line between checking someone’s criminal background and public employment history versus spending hours digging through old pictures of them with their ex and making yourself feel insecure. It’s important to remember that our social media lives rarely represent actual reality but are rather a careful curation. You’ll never get the whole picture of someone’s life by simply swiping through years-old images and status updates. It’s much more worthwhile to engage in one-on-one discussions with your partner about their past experiences versus coming to conclusions on your own.

For a healthier relationship, do this.

The moral to this story is that healthy relationships require the participation of two whole and complete partners who trust each other and are interested in furthering their relationship via open communication.

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“Violating another’s privacy is a clear indication that we are not feeling whole within ourselves, but wounded, and that we are seeking some kind of external reassurance in order to feel secure,” says Whitman. “The damage we cause to our partnership might take the form of a sudden blow up as a result of getting caught in the act, or it might manifest as a slow draining of confidence and trust. Either way, it is each partner’s responsibility to heal the parts of ourselves that are wounded or insecure and to approach the relationship from a foundation of knowing that we are complete and whole just as we are.”
No relationship is perfect—not even the ones that seem to be—but a thriving, fulfilling partnership can be possible by following these pieces of advice.

Categories
Lifestyle Well-Traveled

How Solo Travelers Meet New People And Make Friends Around the World

Where’s the weirdest place to meet new people? For me, it was in bed in Mexico (and involved exactly zero margaritas).
I had woken up in my hotel room in Playa del Carmen, turned to my left, and there was a woman in the queen bed next to mine. While a stranger in my room would typically cue a freakout, this situation was different. I was on the inaugural Vaera Journeys women’s entrepreneurial retreat, and my roommate was scheduled to arrive late that first night.
“Good morning,” I squeaked out, unsure if I was ready to make a good impression, let alone make a new friend, so early in the day.
“Good morning! This is the first time I’ve ever met someone in bed before!” replied the stranger, who I’d later learn was Debbie Arcangeles, host of the podcast The Offbeat Life. Anyone who can crack a joke that actually makes me laugh before my first cup of coffee gets fast-tracked to my friends list, and we spent the rest of the retreat bonding (in bed, and out of it!), attending entrepreneurial mastermind sessions, chilling out on the beach, and brainstorming creative ideas for our businesses. It was a match made in roomie heaven.
And lucky for me, I didn’t leave the friendship behind in Mexico. We still chat online and get together when we can in New York. She’s one of countless people I’ve connected with on the road—arguably one of my favorite places to meet new people.
If you thought that loneliness is a way of life for solo adventurers, think again. Travel catalyzes friendship. Few experiences offer the opportunity to connect deeply with others like overcoming language barriers, getting around a foreign country, stepping totally outside your element, and taking in a different culture.
Traveling is the best way to meet new people—if you’re open to it.

Why should you meet new people on vacation?

So you finally took the plunge and booked a trip, with absolutely no idea who your seatmate will be on your flight. It takes a lot of guts to travel solo—why would you want to ruin that by trying to meet new people on your journey?
Think about why you were inspired to travel to begin with. You probably had an interest in changing the way you see the world. That shift in perspective gets even more dynamic when you throw a variety of new connections into the mix, says Molly Cowen, frequent traveler and editor at TravelPirates.
“Not only have I had eye-opening discussions, but I’ve also had countless interesting conversations and genuinely fun adventures with friends of as little as a few hours,” she says.
For me, visiting a Hindu temple in India alongside a British scholar, a Finnish taxi driver, and a couple of Aussie creatives was a much different experience than if I had gone alone. It made it more fun and more interesting to see it from a multicultural point of view. Plus, when we got lost, it felt adventurous—not stressful. We could laugh about it together as we found our way.
[related article_ids=1002621]
Meeting new people abroad shouldn’t only consist of other foreigners, though. Befriending locals has its own advantages—you get an authentic glimpse at what it’s actually like to live in a particular place, and you learn cultural nuances you might otherwise miss as an outsider. When I lived and traveled in Indonesia, building tight-knit relationships with local women allowed me to ask otherwise taboo questions I had, such as why some chose to wear the hijab while others didn’t. Plus, the sleepovers we had were an instant cure for my homesickness.
Finally, there are a lot of practical advantages to finding friends when you’re far from home. You can save money (and travel on a budget) by sharing hotel rooms, transportation, and meals. You’ll also build a support network in the country.
Going somewhere a little sketchy, or trying out a daring activity (like bungee-jumping)? If your new pals don’t want to join you, they’ll at least take note of where you’re going and look out for your safe return.

If you want to make friends on vacation, you have to plan ahead.

The planning stage is the best time to increase your chances of meeting new people on vacation, and it starts with where you stay. Look for accommodations that foster a sense of community among their transient residents.
“Hostels are a great way to meet new people,” says Viktoria Altman, travel blogger at Traveltipster. “Many people who stay in hostels tend to be more outgoing. Although hostels used to be only for young people, there are more and more older travelers who choose to stay in them, not in small part for the company.”
Hostels aren’t for everyone, though. If you’re looking for more upscale lodging, skip the big chains in favor of small, family-owned guest houses, bed and breakfasts, and hotels. Charming, one-of-a-kind places mentioned in popular guidebooks (such as the Lonely Planet series) attract friendly travelers from all over the world, and often host events (like movie screenings, family dinners, and board game nights) that create atmospheres for budding friendships—even if you’re just staying a couple of nights.

Meet new people through the art of conversation.

When’s the last time you approached a perfect stranger for a casual conversation? That’s exactly what you’ll need to get comfortable doing if you want to meet new people on a trip. It might seem uncomfortable at first, but trust me when I say that the person on the receiving end of your greeting will probably be receptive.
“Be friendly and read the situation. Don’t be afraid to chat up strangers and ask questions about the area,” says Nicole Faith, founder of the Digital Nomad Business Directory. “You can ask ‘Are you a local?’ and tell them you’re visiting. Ask for their recommendations and opinions—people love giving them! It’s a quick way to break the ice.”
Every great friendship starts with a simple conversation. Fear of rejection is real, but try to suppress it for the few moments it takes to open up to someone. You never know where it might lead.

Meet new people in a class or group activity.

Shared experiences instantly give strangers something they can both relate to—and hopefully bond over. Trying out a new activity or signing up for an interesting class present ample opportunities to meet new people when you don’t know anyone.
“I met a friend while on a haunted house tour in Scotland and another friend on a four-hour swimming cruise in Greece. If you are looking to meet people, join all kinds of activities. You can find some really fun ones on Groupon and Viator,” says Altman.
Taking a local cooking class is a travel ritual for me; I sign up for one on nearly every trip I take. Not only do I get to learn new recipes, but I also get to connect with others over a mutual love of culture and cuisine. And sometimes, the classes come with surprises—like the time my Turkish cooking teacher helped me crash a wedding in Istanbul…but that’s another story.

Meet new people while traveling? There’s an app for that.

Technology has made it easier than ever to meet new people, especially while traveling. Social media helps digital nomad and travel vlogger Andrea Valeria find friends in every city she calls home.
“There’s a misconception that you’re bound to get lonely when you’re traveling full time, but I haven’t experienced that yet,” she says. “That’s mostly thanks to social media. When used with purpose, it helps you connect to people you wouldn’t otherwise meet in your vicinity.”
She’s had the most luck with Instagram and Twitter, as those platforms facilitate connections based on mutual interests. It often starts with exchanges of likes and comments, before moving into private messages, and eventually over to chat and text, says Valeria. When you’re both at the destination, set up a time to meet in person, perhaps over coffee or lunch.
“This year, I traveled to an island in Mexico with two girls I met on Instagram that I had been talking to for over a year, and it was one of the greatest trips I’ve done in a while,” she says. “If you’re careful and strategic, social media can lead you to your next best friend.”
Traditional social media isn’t the only way to meet new people with digital tools, though. Travel writer Tracy Kaler recommends trying Bungee Girl, an app that helps solo female travelers find gal pals wherever they go. Try out a few platforms to see what works for you—and who you happen to come across.

A retreat or group tour is a great way to meet new people.

All the planning required while you’re on a trip can preoccupy you, consuming precious time you might otherwise spend meeting new people. Wellness retreats and organized group tours take care of that structure for you, leaving you free to get to know other travelers, says Jill Bowdery, travel blogger at Reading the Book.
“I always make friends on these tours, even the shorter ones,” she says. “My Facebook friends list is littered with people from all over the world who I connected with. Some are people I shared two weeks of intense experiences with, while others are people I only knew for a day but hit it off with well enough to want to keep that connection. All of them make life more interesting!”
Plus, the shared itinerary will give you tons of opportunities to socialize during exciting experiences.

Meet new people by learning a language.

Every traveler has struggled with a language barrier. But building a language bridge might be the easiest way to meet new people around the world, says Stephanie Montague, travel blogger at Poppin’ Smoke.
“If you’re in a foreign country, chances are there’s someone who wants to learn English and would love to meet you for coffee. If you are interested in learning the local language, all the better,” she says. “Try posting a message on bulletin boards at local universities or through organizations serving foreigners. Online classifieds are also a good resource to find a local with which to practice the language.”
It’ll pay off with some helpful vocabulary, and hopefully a new amiga.

Stay in touch with the new people you meet.

Success! You found a companion and spent days wandering around an exotic place together. But now it’s time to part ways—how can you keep the relationship alive when you live far away?
Whenever you meet new people, get their details right away, says Goldie Chan, a frequent traveler and founder of Warm Robots, a social media strategy agency.
“Add them immediately into your phone, WhatsApp, or on to your favorite social network and send them a picture of the two of you. This ensures that you have their contact and not just a scrap of paper,” she says.
Then, use the info! Budding friendships aren’t as resilient as your long-term buddies back at home—they require regular attention to blossom. When you meet new people, continue to connect with them over social media and email. Sending them a postcard, snail-mail style, will show special care. Growing the relationship ensures that it’ll be there for the long term.
Who knows? Maybe you’ll even plan your next trip together.

A Word of Caution: Be safe when you’re meeting new people.

No matter how lonely you get while traveling solo, don’t let your desire to meet new people put your safety at risk. Here are a few guidelines to keep in mind when you’re trying to meet new people on vacation:
Meet new people only in public places. There’s little to no reason to go into the private room or car of someone you’ve only known for a short while.
Tell someone you trust where you’re going and who you’re meeting. Zap an email to your friends and family back home, and let the staff at your hotel or hostel know what you’re up to.
Secure your valuables. Carry no more than the amount of cash you need for a day, put locks on your bags, and definitely stash your passport in a safe place.
Know your own limits. That goes for alcohol and physical activity. Pushing yourself to the point of insobriety or exhaustion leaves you vulnerable.
Always trust your instincts. They can save you from a lot of trouble.
Taking a few basic safety precautions gives you the peace of mind you need to meet new people. Go ahead, traveler, mingle your way around the world. Let us know how it goes!

Categories
Mindful Parenting Motherhood

Yes, The Fourth Trimester Is Real—And It's Not Easy

There were plenty of sweet newborn snuggles when we brought our son home from the hospital, but there were also so many moments when my husband and I, baby books in hand, stared down at our crying newborn wondering, WTF do we do now?!
Contrary to what we started to think, we weren’t the world’s worst first-time parents. It turns out there’s a reason our baby—and most newborns!—are so fussy. It’s called the fourth trimester, it affects both mom and newborn baby, and no one really tells you about it.
swaddled baby making fussy face
But understanding the fourth trimester—a phrase that pediatrician and baby whisperer Harvey Karp, MD, coined to describe the first three months of a baby’s life—is crucial to getting through those tough first weeks at home with baby.
We spoke to Karp, along with OB-GYN Heather Bartos, MD, to learn exactly what the fourth trimester is, how it affects newborns, and tips for surviving this tricky time at home with a new baby.

My OB-GYN didn’t tell me there was a fourth trimester! What is it?

If you are pregnant or have been pregnant, you know that pregnancy is broken into three trimesters, with the third one lasting twice as long as the first two (okay, so that’s not true, but it sure feels like it does). So why did your OB-GYN not mention this mysterious fourth trimester?
Karp, who is the author of the Happiest Baby on the Block, uses this phrase to describe the first three months outside the womb, during which a baby goes through an intense period of change and development.
newborn feet with hospital band
According to the baby geniuses who developed the Wonder Weeks theory, in the first three months outside the womb, your baby will experience several mental leaps, and their little bodies rapidly mature, which is why your baby is extremely cranky during the fourth trimester. It’s hard work doing all that growing!
[pullquote align=”center”]“Babies have an innate neurological response called the calming reflex … that gets triggered by rocking, shushing, etc.”
—Harvey Karp, MD[/pullquote]
Because of this rapid mental and physical development, Karp believes that babies are born too soon, even if they make it right up to their due date. Babies have to be born at 9 months because otherwise they’d be too big to pass through the birth canal. But if it were up to them, says Karp, they’d prefer a few more weeks inside the womb.
“The fourth trimester is a metaphorical term, but it is absolutely a real thing!” Karp tells HealthyWay. “It is the few-month window following birth when babies are almost magically calmed and soothed by rhythmic sensations that remind them of being in the womb. It’s not just a theory, it’s biology. Babies have an innate neurological response called the calming reflex—a virtual off-switch for crying an on-switch for sleep—that gets triggered by rocking, shushing, etc.”

baby in their fourth trimester being rocked by mom and dad
iStock.com/AleksandarNakic

Typically, babies who are having a tough time adjusting to life outside the womb constantly cry, especially toward the end of the day. They’re not trying to torture you, I promise. They’re simply trying to communicate their desire to be back in the cozy confines of the womb.
Since that’s obviously not an option, Karp suggests the next best thing: Recreate the womb experience for your baby using certain soothing techniques.

How to Handle the Fourth Trimester: The 5 S’s will save your sanity.

Is the fourth trimester preventing you from bonding with your new baby as much as you’d like? Are you frantically googling phrases like “how to stop baby crying in the middle of the night” or “how to make it look like you got a full eight hours when you really only got two”? If that sounds like your situation, stop what you’re doing right now and memorize what I’m about to share with you. (You can thank me later, when your baby is sleeping peacefully in his crib.)

happy baby with white blanket is smiling
iStock.com/NataliaDeriabina

Actually, you can thank Karp, who swears that his techniques for soothing baby are the next best thing to coming up with a highly realistic uterus impersonation.
Says Karp, “In my work researching colicky babies, I’ve observed five womb-mimicking techniques—used throughout time and across cultures—that effectively calm babies. To make it simple for parents, I called them the 5 S’s: swaddling, side/stomach position, shushing, swinging, and sucking. Each one of these steps triggers the calming reflex and sends babies into a peaceful bliss.”

The First S: Learn to make a baby burrito.

Karp’s first S stands for swaddle. By the third trimester, baby was tucked tightly in the womb with little room to wiggle about. Outside the womb, they’re still not in control of their movements, so when they accidentally move their arm or kick a leg, it can be startling and scary.
feet of baby lying down
That’s where swaddling comes in. Swaddling your baby tightly recreates that snug, womb-like feeling and usually has an immediate calming effect on newborns.

The Second S: Sometimes side or tummy is okay.

But never to sleep! The only safe sleeping position for a baby is flat on their back, with no loose blankets or toys in the crib. If you’re holding a fussy baby, though, try holding her on her side or even her tummy. It should have a calming effect, especially if you’re swinging at the same time. When baby is calm or has drifted to sleep, then lay her flat on her back.

The Third S: Shhhhh!

Placing a baby in a totally silent room for sleep is kind of the worst idea ever. The womb was a pretty loud place, and babies calm more quickly when there’s some ambient noise in the background. You can either learn to shush like a pro (tip: way louder than you think you need to) or pick up a white noise machine to mimic those womb-like sounds.

The Fourth S: Swing, swang, swung?

According to Karp, babies bounce around in the womb a lot, which makes sense. Every time mom moved, baby moved too. Instead of rocking slowly in a chair to calm a crying baby, use a shorter, faster, swinging motion.

mom is rocking and swaying baby to sleep
iStock.com/Halfpoint

Note that this is in no way the same as shaking your baby. It’s easy to get frustrated with a constantly crying baby. If you get angry or frustrated, hand the baby to your partner or another caregiver and take a break to calm down before returning to baby.

The Fifth S: Suck it, mom.

A lot of parents don’t want to give baby a pacifier because they’re afraid of nipple confusion early on. But if you have a crying baby, a pacifier might be just the trick to calming them down. That’s because babies are born with the urge to suck, even if they aren’t hungry.

I need more! What are some other calming techniques I can use in the fourth trimester?

“Things like babywearing and white noise machines are in fact 5 S’s techniques,” says Karp. “When you wear your baby, to her, it’s hardly different than being in your belly—she’s warm, snug, and constantly in motion. Swaddling works so well for sleep because, like babywearing, it reminds your baby of the womb’s embrace.”
Looking for a good swaddle? I recommend the Karp’s Happiest Baby Sleepea Swaddle (hey, he is the expert!) or an Ergo Swaddler for easy wrapping. Both are moderately priced at around $25 and are waaaaaay easier than trying to snugly wrap your baby in a regular blanket.
As for carriers, there are so many babywearing options, it’s kind of mind boggling. I loved my Sakura Bloom Sling when my son was a newborn, but he quickly outgrew it for daily use. To find a baby carrier that’s right for you, I suggest speaking to a certified babywearing expert (yes, they exist), who you can find through Babywearing International.

mom holding baby in sling
iStock.com/Halfpoint

“Whether you shush or use white noise, a hair dryer, or a vacuum cleaner, these are all loud, continuous womb-like sounds. As I’m sure you know, the rhythmic motion of car rides (and stroller rides) make babies deliciously drowsy,” says Karp. One mom I know absolutely swears by the Shusher, while another has a taped recording of the hair dryer that she can’t leave home without.
And a word of advice from a mom who’s been there: Make sure you’re sufficiently alert when going for a car ride or using a device like the hair dryer to soothe your baby to sleep. Falling asleep at the wheel (or with a running hair dryer in your hand) is obviously dangerous. Once little one falls asleep, take a nap too if you need one.

The fourth trimester affects mom too.

I, like everyone else in the world, saw the photos of Kate Middleton looking oh-so-glam mere hours after giving birth to her third child. But I’d be willing to bet my whole stash of frozen breastmilk that the minute Kate and Will arrived home at Kensington Palace, Kate ran straight to the freezer, grabbed a bag of frozen peas, and placed them right on her ah, royal assets.
How do I know this?
[pullquote align=”center”]“The biggest thing no one tells you about the fourth trimester is how hard it is trying to take care of yourself … when you are up all night and constantly caring for a helpless baby.” 
—Heather Bartos, MD[/pullquote]
Because the fourth trimester doesn’t just affect babies. All moms, even duchesses, experience the fourth trimester, though in a different way from baby. After I gave birth, I didn’t even recognize myself. I felt like I had lost control of my own body. I sat on an ice pack for days and then cried when I needed that ice pack for my engorged breasts as my milk came in.

mom holding her baby looking out window
iStock.com/ljubaphoto

“The biggest thing no one tells you about the fourth trimester is how hard it is trying to take care of yourself (showering, sleeping, quiet time) when you are up all night and constantly caring for a helpless baby,” says OB-GYN Heather Bartos.
Bartos says that things like stretch marks and linea nigra don’t just magically disappear after giving birth. It’s hard to embrace these changes, so Bartos shared her favorite self-care tips for dealing with a postpartum body during the fourth trimester.

Stretch Marks

Even if you didn’t get stretch marks during pregnancy, you may get them postpartum.
“[Postpartum stretch marks] happen when skin rapidly changes (like shrinking after that 9-pound kid!)—so keep moisturizing after bathing, and also using something like a belly band can help,” says Bartos.

Linea Nigra

Linea nigra is the name for that dark vertical line some women get on their belly during pregnancy. Bartos says that the melanin changes in your skin do take a while to fade, but eventually the linea nigra will go away. In the meantime, try to keep your tummy out of the sun.

Engorged Breasts

Engorged breasts are the worst. Typically, you’ll experience engorgement three to five days after baby is born as your milk comes in or sometimes if it’s been a while since a nursing session. To reduce the likelihood of engorgement, Bartos says, “pump or feed as soon as possible. If you’re in a pinch, try hand expressing milk to ‘get the edge off.’”

baby being fed by bottle
iStock.com/stock_colors

If you don’t have a breast pump yet, get one! They’re usually free or fairly inexpensive through your insurance. I’ll be honest though, my insurance-supplied breast pump did not work for me. Instead, I purchased a cheapie battery-operated travel pump, and it worked like a charm. All this is to say that if pumping isn’t working out, it may be the pump, so don’t be afraid to try a different kind.

Self-Care During the Fourth Trimester

While it can be hard for mom to find a free moment to relax, Bartos recommends taking time to complete daily meditation and low-impact exercises that can really help reduce stress. Here are her favorite practices (and you only need about 15 minutes to complete them!):

  • Alternate nostril breathing (1 minute): This premise is simple. Sit somewhere. You can sit up straight and cross your legs to look cooler. Take your index finger and put it to the side of your nose. Plug one nostril and take a deep breath in through the one that’s not plugged. Exhale through the same nostril. Repeat using the other finger and other nostril. The benefits of this exercise? Scientifically, it can reduce blood pressure but it also balances out your energy and does relax you.
  • Legs up the wall (5 minutes). Also known as Inverted Lake, this mild inverted yoga pose is known for a wide range of health benefits—improved digestion, brain function, relaxation, and sleep—and for its anti-aging effects. Ancient Hindu scriptures claim that this pose hides wrinkles in addition to banishing old age and death. While true yogis can do this pose from 30 minutes to several hours, we everyday gals can benefit from just 5 minutes of this a day.
  • Meditation (10 minutes) When I think of meditation, I think of a long, dreamy process, but in truth, you can do a beneficial mindful meditation in less than 10 minutes. (Heck, you can do it in just one!) If you’re new to the practice, there are guided meditations to take you through the steps. Try this 7-minute loving kindness meditation by meditation mama Megan Winkler. Apps like Calm (iOS and Android) and Headspace (iOS and Android) and hypnotherapy apps by Andrew Johnson are other options that provide a short respite from everyday stresses.

Don’t be afraid to ask for help during the fourth trimester.

“I think you should seek help any time you’re worried about your baby,” emphasizes Karp. “The 5 S’s soothe most colicky babies, so it’s really the first thing to try. There could be a medical concern if you’re confident you’ve mastered the precise techniques and your baby is still fussing a lot. …It’s always smart to get your pediatrician’s opinion.”

HealthyWay
iStock.com/GeorgeRudy

That goes for mamas too. If you feel that something isn’t right with your body, don’t be afraid to reach out to your OB-GYN for postpartum care—postpartum depression and postpartum anxiety are more common than you’d think.
If you just need a little TLC, you know what I’ve found? Sometimes the 5 S’s work on adults too. So if you’re feeling tired or down, grab that ratty blanket, swaddle yourself on the couch with a white noise machine, and take a nap to recharge.
[related article_ids=1001371]

Categories
Nosh Nutrition x Advice

Are Mushrooms Healthy? The Definitive Answer

Mushrooms: love ’em or hate ’em, you can’t argue with the facts. There are lots of edible varieties, and they’re found in all types of cuisine, from Mexican food to Italian food and beyond. But are mushrooms healthy?
We looked to the experts to find out the details of this fungi favorite (or not-so-favorite). According to research conducted by Paul Stamets, mycologist (a biologist who studies fungi), in general, mushrooms are great sources of B vitamins and vitamin D. They’re also high in minerals like potassium, copper, and selenium, which Stamets writes are important for maintaining a healthy immune system. In his research, Stamets points out that mushrooms are chock full of medicinal compounds like triterpenoids and glycoproteins as well.

But what is a mushroom, exactly?

“A mushroom is neither a fruit or a vegetable,” says registered dietitian Vanessa Rissetto. “Technically mushrooms aren’t even plants. They are a special type of fungus.” Registered dietitian Lisa Hayim explains that plants produce their own energy, while fungi have to absorb nutrients from the environment around them in order to make energy.

What are the health benefits of mushrooms?

As Stamets found in his study, mushrooms are a great source of several vitamins and minerals, but that’s just the tip of the iceberg when it comes to all that mushrooms have to offer. As it turns out, the nutritional profile of mushrooms is pretty diverse, but here are a few of our favorite health benefits:

Anti-Cancer

You may have heard that mushrooms have anti-cancer properties, but what’s the truth of the matter? According to a study published by the Public Library of Science, mushrooms contain polysaccharides, which have tumor-inhibiting qualities. The researchers concluded that a greater intake of edible mushrooms could decrease the risk of breast cancer.
A study published in Current Pharmaceutical Biotechnology explains that triterpenoids—another compound found in some edible mushrooms—could have anti-cancer benefits too, because they are anti-inflammatory and inhibit the growth of cancer cells.
[pullquote align=”center”]“Shiitake mushrooms contain lentinan that protects cells from DNA damage, thus reducing cancer or disease formation.”
—Arti Lakhani, MD[/pullquote]
“Mushrooms are high in antioxidants, which is great with those diagnosed with any malignancy, as antioxidants reduce free radical damage and reduce DNA damage,” says Arti Lakhani, MD, oncologist, hematologist, and director of the integrative oncology program at AMITA Health Cancer Institute in Illinois. Reishi mushrooms, a type of medicinal mushroom, are one of Lakhani’s favorites, as they’re known to have anti-cancer and anti-inflammatory properties.
“Shiitake mushrooms contain lentinan that protects cells from DNA damage, thus reducing cancer or disease formation,” adds Lakhani.

Immune-Boosting

A study published in Evidence-Based Complementary and Alternative Medicine states that mushrooms may have immune-boosting benefits because they’re anti-inflammatory and antimicrobial. “Beta glucans are found in mushrooms and help cell walls stimulate an immune response,” says Hayim.

Weight Management and Blood Sugar Control

If you’re trying to lose weight, you know just how difficult that process can be. Mushrooms might help. A study published in the journal Appetite reports that eating mushrooms instead of meat at breakfast could leave you feeling fuller for longer, which could help you eat less during the day.
“Because they’re high fiber, that means mushrooms are digested slowly and thus can decrease blood sugar spikes and keep you fuller longer,” says Lakhani, who adds that this is useful if you have diabetes or are trying to control your weight. As an added bonus: Fiber can lower cholesterol, says Lakhani.

Mood-Boosting

Reishi mushrooms are an adaptogen, which means they help the body in times of physical and mental stress, says Lakhani. “They improve mood and energy and normalize any hormonal imbalance,” she says. According to research published in Phytomedicine, adaptogens change the way your body responds to stress (possibly by stimulating the production of proteins that curb stress).

So, are mushrooms healthy? Experts weigh in.

As you can see, mushrooms can have some impressive health benefits, which is why experts agree that they are healthy. “Mushrooms are low in calories, low in sugar, have no fat, and no sodium,” says Lakhani. They’re also high in antioxidants and fiber, says Lakhani.
Rissetto says three and a half ounces of crimini mushrooms contain 44 percent of the recommended daily amount of vitamin B2 (riboflavin) and 30 percent of the recommended daily amount of vitamin B3 (niacin); white button mushrooms have 36 and 30 percent of the recommended daily amount of vitamins B2 and B3, respectively; and oyster mushrooms have 32 and 39 percent of the recommended daily amount of vitamins B2 and B3, respectively.
“These B vitamins are believed to help boost metabolism,” Rissetto explains. Plus, certain types of mushrooms, like reishi, chaga, and cordyceps, have adaptogenic properties that support health, Hayim says.

Best Ways to Incorporate Mushrooms Into Your Diet

If you want to eat more mushrooms but aren’t quite sure where to start, you have plenty of options. Rissetto says white button, portobello, and crimini are some of the most popular varieties. “I love cooking with portobello because they are super hearty,” she says. “I often make a pizza with it that is super low-carb and easy to make.”
Bonus pro-tip: Mushrooms have a lot of water in them, so Rissetto recommends scooping out the gills to make them less wet.
Hayim adds that mushrooms are a great side dish when simply sautéed or roasted. They can also be thrown into any dish from stir-fries to soups, and portobello mushrooms can even be used as a meat substitute, says Hayim.
In his research, Stamets points out that heating mushrooms at very high temperatures can degrade the B vitamins in them, but eating mushrooms raw offers little nutritional value and can cause tummy troubles.
According to a study in the International Journal of Food Sciences and Nutrition, grilling is one of the best ways to cook mushrooms without sacrificing their nutritional value. (And all you busy bees out there can rest easy knowing that microwaving is also a recommended cooking method for maintaining the nutritional profile of mushrooms.)
As far as medicinal mushrooms like reishi are concerned, Hayim recommends using powders that you can add to coffee or drink as an elixir. Alison Wu, who is a food stylist, recipe developer, and wellness writer, is a big fan of reishi and cordyceps, which she adds to her morning matcha.
She advises keeping your portion size small. “As a general rule of thumb, I don’t usually put more than three to four adaptogens in each potion,” she says. “You only really need a half teaspoon of each adaptogen,” she says.

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Potential Dangers of Mushrooms

“There are no real risks to the most common types of mushrooms, so they’re safe to enjoy without issue,” says Rissetto. You just want to make sure you’re getting your mushrooms from the right source, like a grocery store. Research published in the Canadian Medical Association Journal highlighted the case of a woman who ate wild mushrooms then went to the emergency room with stomach pain, nausea, vomiting, and diarrhea. She left with a new liver. No thanks!
So as long as your mushrooms come from a grocery store or farmers market (and you haven’t harvested them from the wilderness), you’re safe to reap the nutritional—and delicious!—benefits of this fascinating fungus. Eat up!

Categories
Mindful Parenting Motherhood

Temper Tantrums Are (Unfortunately) Normal; Here's How To Deal

Imagine this: There’s something on a high shelf that you really, really want. Like, desperately. Chocolate. Or wine. Or a book you’ve been dying to read. Or the remote after a long, long day. But you can’t reach it, and you can’t really communicate to anyone that you want it or how to get it. People around you are trying to help (or maybe they’re not trying to help at all). Whether they are or not, they have no idea what you’re saying, and eventually it becomes so frustrating that you just give up and collapse into a fit of tears. Why doesn’t anyone get me???
This, my friends, is how a toddler throwing a temper tantrum feels so much of the time.
While temper tantrums can be a huge pain in the you-know-what, they are a totally natural part of childhood (and parenting), so the best thing you can do is get on board with how to deal.

5 Guiding Principles for Addressing Temper Tantrums

1. Temper tantrums are not a bad thing. In fact, they are a necessary part of growing up. (Sorry.)

“If a child is always compliant and never asserts herself, I worry about that kid more than the kid who won’t eat her broccoli,” explains Barbara Kaiser, early childhood consultant, trainer, and co-author of Challenging Behavior in Young Children: Understanding, Preventing and Responding Effectively.  “Learning what you like and don’t like, what you want and don’t want, is an important part of growing up.”

2. Parents play a huge role in how a tantrum plays out.

We look at temper tantrums as negative because they are—you guessed it—embarrassing, especially in when you’re in the grocery store. But Kaiser explains that it’s very important to not let the embarrassment override the fact that you really love your child (even as she kicks and screams!). As a parent, you need to try to figure out what the child is telling you and work with her so the tantrum doesn’t escalate even further. Desperate to make it end? “Us wanting it to stop so desperately plays a role,” Kaiser says.

3. Grown-ups have to…grow up.

“We tend to take everything seriously and turn it into a power struggle,” Kaiser says. We always blame the child, but often the situation escalates because we didn’t respond to our child’s needs (I’m hungry, I’m tired, I don’t want to do this now, etc.) early enough. Parenting in a proactive, preemptive way can stall out much of this behavior.  

4. Sometimes there is no reason for a temper tantrum.

Sometimes the kid is just over it (just like we often are!). Something that didn’t set him off yesterday could be a huge deal today. “Trying to find a specific reason can be hard,” explains Jane Rosen, PsyD, child clinical psychologist and director of education at the IKAR ECC preschool in Los Angeles. “That’s what our adult brains don’t understand about children’s brains. There is sometimes no rationale. Parents think the kid has more understanding and control than he does.”

5. We make worse parenting decisions when we feel judged.

Why do things always go awry in the grocery store, on a plane, or when that nasty old woman is staring us down as we try to get our kid to get her mitten on? Because we are self-conscious. “Who allowed her to have children? we imagine people thinking about us,” says Rosen. This doesn’t make averting the meltdown any easier. In all likelihood, you will never see those strangers again, so, as best you can, try to ignore.

Why do tantrums happen?

Behavior has a purpose, no matter your age, and kids have tantrums because they work. If the behavior wasn’t working, they would stop having them.
“Tantrums are common for first two years of life because toddlers don’t have a lot of other ways of expressing their needs,” says Kaiser. “If adults don’t understand what they’re trying to communicate, the best way to be understood is to fall on the floor and become a noodle and scream and yell.”  
By the time kids reach ages 3 to 4, their executive function starts to kick in. They have more self-control, they develop the skills they need to delay instant gratification and deal with frustration—but perhaps most importantly, they develop language. So instead of screaming, she can say, Can I please have some milk? or This car seat is uncomfortable.

Temper tantrums are normal.

Temper tantrums are not a sign that something is wrong with your toddler. They are, in fact, a necessary part of the individuation process—the realization of the self. “The first way [they’re] saying ‘I’m not you’ is by saying no. The child is discovering her emergent identity as a separate being, which is what we want!” explains Rosen.
This, however, can be confusing to adults, especially since it comes after a year of deep love and connection between baby and parent. “To have this loving being turn into Mr. Hyde is deeply upsetting to parents,” Rosen says. “They feel like it’s something they’ve done or can be avoided.”
Not so.
Too many of us think our M.O. should be about stopping tantrums before they start. But we’re better off thinking of temper tantrums as a necessary stage of development. Although we shouldn’t tolerate all behaviors (biting and hitting are off limits, for example), we don’t need to stop a tantrum in its tracks (by then it’s probably too late anyway).
“When your beloved being comes to you with something not pleasant, it’s a big part of them learning unconditional love,” Rosen explains. “We are, in essence, saying I will love you even when you are like this, too.”

Why does my kid always throw a temper tantrum in the grocery store?

We’ve all been there. You just need to zip through—eggs, milk, emergency chocolate. It’ll only take 10 minutes! But suddenly your child has become a wailing monster in the middle of a grocery store aisle.
Why does this happen?
Your kid is really overstimulated. Lights! Colors! People! All the things they can’t have! “The things that are least healthy are the most attractive to them,” Kaiser explains. Think of all the brightly packaged chips and cookies perfectly designed to get their attention. The kid wants it and doesn’t understand why he can’t have it. So a major tantrum ensues.
All you have to do is to put that one thing he wants in the shopping cart and he’ll stop, right? No.
Let’s rewind the tape. First thing to do upon entering the store? Go to the veggie and fruit section, pick out something your kid likes, and let him eat it. Many kids will happily sit in the cart if they have a banana or apple to nibble on. (You’d be surprised how many grocery stores allow this; they don’t want to hear screaming kids either.)
Once a child is old enough, make a trip to the grocery a project (yes, this involves some forethought, but can save you a scene): Make a book of supermarket specials, and give your child a job. Or say, Go find me two red things! as you watch close by. “If they’re busy and focused, they won’t have tantrums,”  says Kaiser.
Another big way to avoid a grocery store tantrum? If you can, choose a sensible time to go. Otherwise, you are setting them up to fail. “A child who’s been at daycare all day wants downtime, or connecting time, or running around time,” says Rosen. “When you’re at the supermarket, they’re confined and you’re not relating. There is no upside for them.” It’s worth asking yourself: Am I pushing too hard at this point in the day?
Finally, remember that walking out of the store, even if it means abandoning a full grocery cart mid-aisle, is not the end of the world. If all else fails, that’s what Instacart is for.

What do you do when your child is throwing a temper tantrum in public?

The main thing a tantruming child needs is to be kept safe. So take your child to a place where she can have the temper tantrum. “Sometimes we don’t have a choice. We need to get food. You can say, I see you’re having a hard time; Mommy has to finish shopping. Finish what you need to do and leave.”
The acknowledgment piece is key. That moment of connection tells the child that she is seen and heard. When we’re worrying about what fellow shoppers think of us, we will make bad decisions because we’re mortified. “But a steady diet of distracting a child from tantrums will not work over time,” Rosen says. “You miss the teachable moment—the moment to say, I see you; it’s okay. You can’t tolerate being here. Let’s get out of here quickly.”

What do you do when your kid is throwing a temper tantrum at home?

There are so many reasons why a child has a temper tantrum, but it always comes back to one thing: He has a need. The need is real (I want a hug, something to drink, some attention, to lose it), so once the fit is over, you can figure that out. But in the meantime:

    1. Don’t say anything. “Anything you say they’re going to misinterpret,” Kaiser explains.
    2. A few steps away, take an L-stance: Stand with one foot toward your child, the other perpendicular. The point is that it’s not confrontational, and you’re a reasonable distance away—present but not standing over them.
    3. Don’t look at them, but past them (think over her shoulder). Because all kids need to breathe, they will stop and take a breath. “This is what you want: For them to breathe,” Kaiser says. “That’s when you make eye contact. You’re creating non-verbal communication.” Why is this important? “They don’t hear a word you say but they feel your body language. Look at them with ‘It’ll be okay’ in your eyes. Don’t say anything.”
    4. If the wailing starts back up, withdraw eye contact again. When he stops for a breath, make eye contact again. The child begins to connect the dots: When I’m not yelling and screaming, I’m getting support. Alternately, get down at (or below) eye level, this way they don’t feel a presence towering over them.

What to Do After a Temper Tantrum

If your child is under 2, simply give him a hug.

See if there’s any way he can let you know what he wants in a more rational way. This means helping him along. Do you want this or this? Tell her, Point at what you want!
Do not talk it over. “You’re assuming that it’s something we need to debrief on,” Rosen explains. You don’t need to process the tantrum because the brain hasn’t reached a phase where this is possible.

For a kid who is older than 2, use your sense of humor (but watch your tone of voice).

This means being aware of your non-verbal communication—in other words, don’t tell the kid it’s okay but with a nasty look on your face or anger in your voice. You can even say light-hearted things like I’m glad that’s over! Lower your voice. Your tone is important here because you want to communicate that you are not out of control.

Talk about the tantrum.

Ask questions that might make the situation a little clearer: What was that about? What can I do differently so that I can understand what you want? What can you do?

Separate the child from the behavior.

“No matter how upset or angry you were about that tantrum, you still love your child, and she still loves you,” says Kaiser. “You can say, That’s not okay; let’s find other ways to express those feelings.”

Pick your battles.

The neverending refrain of parenthood. How important is it to you that your child finish all the broccoli on her plate? If it’s not worth a massive tantrum, maybe it’s not something you really need to push her to do. Examine your own beliefs before you insist on particular behaviors.

Talk it out with your partner.

Sometimes the problem actually stems from a marital spat or a disagreement about what to do in a given situation. If another parent or caregiver was part of the equation, it’s really important to go back and talk, adult to adult, about what happened and what you can do differently next time.

Preventing Temper Tantrums

Recently I was in the car with my 4-year-old on the way home from a party. She was exhausted at the end of a long weekend and angry we had to leave the party. I could feel a meltdown coming on. I was not convinced that once we got home she would have it in her to eat dinner, have a bath, and read before collapsing in a fit of tears and screams.
What should I have done?
“You seem really tired: Do you want to have a bath? How does a short bath feel?” Kaiser suggests I should’ve asked. “Treat children as people. We get so caught up in power struggles. That’s our problem, not the child’s. By giving them options, you’re teaching them to figure out what they need. Our job is to be supportive of their needs. Then a tantrum isn’t required.”

But what about when she writes on the wall with markers and then has a meltdown over it?

When a child does something he or she shouldn’t have done, the best response is natural or logical consequences—not punishment. So if the kid draws on the wall, the response should be something along the lines of, I’ll help you, but we need to wash this off, not Go to your room. She’s just going to have a tantrum—and that doesn’t teach her anything. “A tantrum is a response to us not meeting their needs,” Kaiser explains.

How do I know if a temper tantrum is a sign of something more serious?

In most cases, any out-of-control behavior a child exhibits before 18 months is not an indication of anything diagnostic. “If you’re seeing inconsolable and constant tantruming with no relief, or they can’t recover, this is sometimes diagnostic—but only with a lot of other things being present as well,” explains Rosen. In other words: It’s normal.
Throwing temper tantrums at a later age (say, between 3.5 and 4) in the style of a younger child might point to something problematic. If the child is is rageful and silent with no trigger or has no capacity to self-soothe or willingness to accept comfort, you might want to discuss the behavior with a healthcare provider. But beware of diagnosing your child on your own: “Parents read things and think their kid is autistic or a sociopath,” says Rosen. “This is almost never the case.”
Kaiser also suggests thinking more intentionally about prevention. If your kid has learned over time that the only way she gets what she wants is by holding her breath and passing out, then her needs need to be met much earlier. “We have more control over things if we are intentional, but we are often not intentional enough,” Kaiser says. “Our expectations are so off the wall. Children have the right to express their need. Our job is to listen.”
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Categories
Favorite Finds Sweat

Best Yoga Mats For Everyday Use—No Matter Where Your Practice Takes You

Having a trusted yoga mat that you absolutely love is essential for any yogi who is looking to connect deeply to their practice on a daily basis. As a 500 hour Registered Yoga Teacher, when I’m looking for the perfect, everyday yoga mat, I want to make sure that the mat is a good fit for both my studio practice and my home practice.

Criteria I Considered While Testing Everyday Yoga Mats

Prior to stepping onto each mat for the first time, I noted its mat thickness, grip, and weight. In addition to these factors, I look for a yoga mat that provides enough support and cushion for my joints, stays put while I’m in Downward-Facing Dog, and isn’t going to move across the floor while I’m transitioning through my poses. One final factor that’s important to me personally is whether or not my mat is made from eco-friendly materials.
best-yoga-mats-for-everyday-use
To determine which mat was the best for daily use, I tested each yoga mat during three flows: one at home, one in a non-heated studio space, and one in a hot studio.
Before I share my honest thoughts on these popular yoga mats, I think it’s important to note that what is written below is simply a snippet of my experience, so it could look quite different from person to person based on individual preferences and needs. Yoga is all about your personal experience, and that is exactly what I am sharing with you in the hopes of guiding you in the purchase of your new yoga companion.
[sol title=”Manduka ProLite + Towel Set” subheader=”Dimensions: 71”L × 24”W × 4.7mm | Weight 4 lb”]
The quality of the Manduka ProLite stood out from the other two yoga mats I reviewed for everyday use. I could tell simply by the feel of the mat under my hands and feet that Manduka’s lifetime guarantee is well worth the investment. In addition to a high-quality mat, this set also comes with a towel in one of two available sizes: standard, which is 72”L × 26.5”W, and extra long, which is 86”L × 26.5”W.

Pros

The Manduka ProLite is the lightest of the three mats I reviewed, weighing in at 4 pounds. What I love about Manduka over lululemon is that they’ve managed to keep the comfort and quality of their Manduka Pro while making the ProLite a bit lighter to transport to and from class. Not only is the quality of this mat in a league of its own, but it’s also very comfortable. It has a thickness of nearly 5mm, making it comparable to lululemon’s Reversible Mat (more on this product later), and for me, the amount of cushion was perfect since I prefer a thicker mat to protect my joints and make seated postures more comfortable. This Manduka ProLite yoga mat provided me with more than enough support.
best-everyday-yoga-mat-manduka
The Manduka towel is almost like a mat in its own right. The grip is superb, especially when it gets wet. The towel stayed firmly in place through an extremely hot class and provided more grip than the mat itself, making this mat towel a worthwhile investment (especially for hot yoga).

Cons

Speaking of the towel, this naturally brings me to my next point: the slip and grip (or lack thereof) of the Manduka ProLite. I first used this mat in a warm class where the temperature was at 85 degrees, and I slid everywhere. It didn’t matter what pose I was in, I was moving constantly—to the point that it became a huge distraction. About halfway through my class, I put my towel on top of the mat and it was a game changer. The towel absorbed sweat, dried quickly, and was just as comfortable as the mat.
Wondering if I was the only one to experience this slipping issue, I did some research and found that this was a common problem found all across the board with Manduka mats. Fortunately, I found a video made by Manduka that explains how to break in the yoga mat and why doing so is a must before you start practicing with this mat.

Considerations

I ran through the process that Manduka recommends for breaking the ProLite in and I must admit, it’s well worth the time it takes. I experienced a huge difference in the grip of the mat and can now practice freely without any distractions. If you’re willing to put in the time to break it in, the Manduka ProLite is well worth the investment and comes with a lifetime guarantee. If you’re looking for a mat that you can roll out and use immediately in heated and non-heated settings, this may not be the best fit for your practice.
[link-button href=”https://amzn.to/2tC8HGx”] Get it from Amazon here [/link-button]
 
[sol title=”lululemon Reversible 5mm Mat” subheader=”Dimensions: 71”L × 26”W × 5mm | Weight: 5.24 lb”]
On a scale of 1 to 10 (10 being the most durable for everyday use), I would give the lululemon Reversible 5mm Mat an 8. It’s made from polyurethane, which makes it extremely durable for both home practice and studio classes. The mat also has a natural rubber base that provides extra cushion and a strong grip.

Pros

This yoga mat had the best grip out of the three that I tested for everyday use. I also would consider this mat to be the most durable out of the three.
Did I mention that the grip on this mat is insanely impressive? I felt comfortable and confident being fully planted in my Downward-Facing Dog knowing that I’m not going to slip or slide anywhere—in both hot classes and non-heated classes. Before you fully break this mat in, the grip is almost so intense that transitions can be a little rough, but this will wear off with time and use (or by placing a yoga mat towel on top).
If you plan on using this mat solely for hot classes, I would suggest getting The Towel from lululemon to prevent extra moisture from getting directly onto the mat since this can result in staining.
best-everyday-yoga-mat-lululemon
This mat also features an antimicrobial additive that prevents mold and mildew from forming, which really comes in handy during the times where you’re not able to clean the mat with warm water and soap after every practice. This is definitely a feature that I would look for if I was going to use this mat solely for hot yoga classes.

Cons

When you first purchase this mat you will likely notice a strong rubber-like smell. I recommend rolling this mat out once you return home and leaving it to air out for several days prior to your first use. This smell will go away over time, even if it stays rolled up (but it may take slightly longer than if the mat is completely rolled out).
The care instructions for this yoga mat recommend cleaning with warm, soapy water. Seeing that this isn’t always an option when you’re practicing at a studio, this mat is a little more difficult to clean and take care of. A lot of studios will provide their own cleaner and I’ve noticed that any kind of mat cleaner with an oil base will stain this mat and compromise the grip over time. If you decide to purchase this mat, you’ll want to make sure you dedicate the time to washing and caring for it properly to extend the life of your yoga mat.
In addition to oil-based cleaners threatening the integrity and appearance of the mat, I’ve noticed that the sticky rubber side will wear down over time if you’re not protecting it with a towel and taking the extra time to clean the mat with warm, soapy water on a regular basis.

Considerations

One other thing to mention about this mat is its weight. Unlike the Jade Harmony, this lululemon mat is very heavy. I would recommend purchasing the Loop It Up Mat Strap or The Yoga Bag for carrying it to and from the studio. The Yoga Bag is my top pick because I can fit my towel, car keys, and other small items in the pockets. Lululemon does also have a reversible 3mm mat option if you’re after a yoga mat that is more portable and lightweight.
Out of the three yoga mats I reviewed for this category, I would say lululemon’s Reversible 5mm Mat performed the best in terms of cushion and comfort due to the natural rubber base that provides an extra bit of support in poses where your knees and wrists are bearing weight. With that being said, there was one yoga mat that outperformed the lululemon reversible mat.
[link-button href=”https://fave.co/2IzTuKw”] Get it from lululemon here [/link-button]
 
[sol title=”Jade Harmony Mat” subheader=”Dimensions: 68”, 71”, or 74”L × 24”W × 4.76mm | Weight: About 5 lb”]
Jade mats are tapped from rubber trees that are a natural and renewable resource. They are free from PVC, EVA, and any other synthetic materials. Jade takes pride in their mats being the first ever “green” and non-toxic yoga mats of their kind. As an added bonus, Jade also plants a tree for every mat they sell and has planted over one million trees thus far!

Pros

The rubber material provided a soft but durable feel for my hands and feet in every pose. I never felt the need to prop up on a blanket for extra cushion since my wrists and knees were fully supported and comfortable. This yoga mat is the perfect balance of non-slip with just a little bit of give that enables easy transitions when you’re moving through a Vinyasa-style practice. The grip on the Jade Harmony mat provided me with the exact amount of non-slip resistance I look for when doing my everyday practice.
For my hot class, I chose not to use a mat towel. The rubber material has a great way of absorbing any extra moisture from sweat while still maintaining its grip. I did have a towel handy throughout my practice but did not feel the need to lay it down on the mat while I was moving through my flow. Practicing on this mat, I felt completely distraction-free both at home and throughout both of my studio classes.
best-everyday-yoga-mat-jade-harmony
One factor that sets the Jade Harmony Mat apart from the other higher priced, non-slip mats is its lightweight feel and ease of travel. I can easily roll up this mat and don’t have to worry about lugging it in a bag or using a strap due to it being too heavy. This feature makes this mat a great travel companion since it can easily fit into your carry-on or suitcase.

Cons

If I were to name one downfall of this mat it would be the length. If you’re purchasing the Jade Harmony Mat for $74.95, which is the cheapest of the three lengths available, you’re getting a mat that’s only 68 inches long. I found myself adjusting my body up and down so that my hands and feet wouldn’t wind up on the bare floor. That being said, Jade does offer a variety of lengths for the Harmony mat, but as the length increases, so does the price.

Considerations

Just like any other yoga mat, the Jade Harmony Mat will wear down over time with consistent use. I have also noticed that the grip gets a little more slippery with time (I’ve had mine for years—proving that it is a worthy investment!). The material itself, however, is still holding up beautifully—no flakes or rips at all.
The grip of the Jade Harmony mat is exactly what I need to stay in place in Downward Dog but has enough give that I can transition smoothly through my flow. It’s extremely lightweight and easy to transport in and out of the studio. It’s also a great travel companion that packs nicely without taking up too much space. Last but not least, Jade believes in something bigger and gives back to the community in such a meaningful way, which really resonates with me.
Out of the three mats reviewed for best everyday mat, the Jade Harmony is my winner. I would say that this product is 100 percent worth the value if you have a regular yoga practice. It’s something that you’re going to use all the time, and I have to say, having a Jade mat makes me want to practice more! I get genuinely excited to roll this mat out every single time I’m ready to greet my practice.
[link-button href=”https://amzn.to/2z1RStR”] Get it from Amazon here [/link-button]

Categories
In the Kitchen Nosh

7 Natural Energy Boosters For When Coffee Just Doesn’t Cut It

I used to be a pot-a-day coffee nut. But my caffeine habit ended up causing heart palpitations (which were totally benign, but still scary!), and major crashes in the afternoon after the caffeine wore off.
I kicked my caffeine habit, but my energy levels paid the price. Getting more sleep just wasn’t an option, thanks to my son’s four-month sleep regression.
If you’re looking for natural energy boosters, here are seven that promise to pep you up as effectively as your afternoon latte, but without the caffeine.

Sometimes, an underlying issue may be the reason your energy is dragging.

There’s a big difference between needing an occasional energy boost because you had a late night and feeling chronically fatigued. If you consistently feel tired for several weeks or months but are getting adequate sleep and nutrition, it’s worth consulting your doctor to see if a medical condition might be causing your low energy levels.
One of the most common causes of fatigue is poor gut health, says Juliann Abecassis, a holistic healthcare provider in Jacksonville, Florida.
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“Symptoms of poor gut function are bloating, gas, acid reflux, abdominal cramping, diarrhea, constipation, poor appetite, or [getting] full quickly with small meals,” Abecassis explains. “Poor gut function can also cause brain fog, inability to retain information, inability to focus, [and] poor memory recall.”
Your gut is sort of like your body’s second brain, and it can have a direct effect on your mood and energy levels. Fiber and antioxidants can help restore gut balance, so if your gut health isn’t great, try getting more okra and other high-fiber foods in your diet.
An iron deficiency or B12 deficiency may also be a reason your energy is lagging as extreme fatigue may be an indicator that you’re not getting enough iron or B12 in your diet.
[related article_ids=20491]
Routine blood work at your doctor’s office can easily identify if you have a vitamin deficiency. Luckily, supplements and increasing your intake of dark, leafy greens and healthy proteins can help boost your natural energy levels.
“Ever stand up and get black spots in your vision, narrowing vision, feel lightheaded, or need a minute to stabilize? You’re probably dehydrated! Dehydration can also cause fatigue!” Abecassis says. “One of the best ways to fix this is to drink water that has electrolytes—add a pinch of pink Himalayan sea salt or a squeeze of fresh citrus in order to make your own electrolyte water.”

Natural Energy Boosters

Sometimes there’s no underlying issue for your fatigue—unless you count the meltdown your kid had because you packed peanut butter instead of turkey for lunch, the 15 loads of clean laundry that still need to be folded, and the pile of paperwork you brought home from the office.
If you feel occasionally fatigued, here are seven natural energy boosters for those particularly rough days. While all of these natural energy boosters are safe for consumption, always consult your healthcare provider before taking any supplement.
Also, if you’re pregnant or nursing, know that most of these natural energy boosters are off limits, especially during the first trimester.

Ginseng

Ginseng is a natural herb that has long been used for its energy-giving properties. In fact, ginseng is a well-known adaptogen, a natural substance that promotes homeostasis in the body. One study from the Mayo Clinic showed that cancer patients experienced significant fatigue reduction after eight weeks of ginseng supplements.
Heads up to all the pregnant women looking for an energy boost: Ginseng is not recommended during pregnancy, especially in the first trimester.
The easiest way to use ginseng as a natural energy booster is to boil it as a tea, says Rebekah Epling, an herbalist is West Virginia.
“Technically, you’ll be making a decoction,” Epling says. “For a ginseng tea decoction, use approximately a quarter ounce of dried ginseng root per one cup of water. Bring the water to a boil, add ginseng, cover, and simmer for 30 minutes. Then strain the water and you’ve got ginseng tea!”
Make sure you get 100 percent real  American or Asian ginseng though, as some kinds available in stores are processed with ethanol (you can read more about ethanol and its environmental impacts here).

Cordyceps

Okay, so the first time I heard of cordyceps, I may or may not have thought they were a kind of extinct dinosaur. Actually, cordyceps are a type of fungi used in traditional Chinese and Tibetan medicine that have purported healing and energy-giving properties.
In one study, mice that were given cordyceps supplements for three weeks were able to swim for substantially longer periods than mice in the control group. According to the same study, cordyceps contain large amounts of B vitamins, which may be why they’re such a great natural energy booster.
So far, no studies have shown any real threat of human toxicity, but still, pregnant and nursing women should steer clear of cordyceps since there hasn’t been much research on how cordyceps may affect a developing fetus or nursing child.
To use cordyceps, you can either purchase a cordyceps powder supplement from a reputable herbalist or boil dried cordyceps into a tea for a natural energy boost.

Maca Root

Maca is a Peruvian plant that was first documented in 1553 for its medicinal properties. Not only is it touted as a natural energy booster, but maca may also improve libido and enhance fertility.
Maca is part of the brassica family and is most closely related to other leafy greens like watercress, cabbage, and mustard greens. And, like the leaves of other plants in the mustard family, maca leaves are also perfectly fine to consume. But the best way to consume maca, says Epling, is in powdered form.
“It’s best to consume the raw powdered root in order to preserve the active ingredients. It can have an unpleasant taste,” Epling says, “so most people put it in coffee, smoothies, or oatmeal.”
Luckily maca is one of most easily accessible natural energy boosters in the U.S., so you can probably find it at a specialty food store or even the farmers’ market. Ready to add maca to your menu? Try this delicious almond butter maca smoothie from Blissful Basil.

Holy Basil

Tulsi, or holy basil, is a type of basil (yes, just like the basil in your herb garden) that is revered in some cultures for its restorative powers.
According to one study, holy basil can indeed be used for a variety of maladies and works well as a natural energy booster. A potent adaptogen, holy basil is bitter and hot to the taste but can help promote balance within the body. Like the other natural energy boosters on this list, you can boil holy basil leaves in hot water for a tea, or you can simply chew a few fresh holy basil leaves for a quick energy boost.
Holy basil still isn’t recommended for pregnant women in the first and second trimesters as basil has been shown to promote uterine contractions. That said, if you’ve gone past your due date, there’s nothing wrong with eating a little basil to try to get labor started. There’s not a whole lot of scientific data on whether or not this really works, but if it means more pizza and pesto, then bring it on!

More Easily Accessible Natural Energy Boosters (That Are Also Safe During Pregnancy)

Understandably, your local grocery store may not be flush in cordyceps. Luckily, there are more accessible natural foods that can still give you a boost of energy when you need it most. Plus, pregnant ladies, rejoice; all of these are safe for consumption during pregnancy.

Turmeric

“This yellow spice originates from the Curcuma longa plant native to India and southeast Asia. It has been used in Eastern medical practices for thousands of years, and many swear by it despite the apparent want of more empirical evidence,” says Caleb Backe, a health and wellness expert at Maple Holistics. “The active ingredient, curcumin, has been linked to improved brain function and increased energy due to its ability to aid digestion and balance levels of fat and sugar in the blood. It is an anti-inflammatory, antioxidant, and antimicrobial agent, and can be used as a spice or supplement.”
To use turmeric, simply reach for it as you spice in your favorite dishes, like this delicious turmeric-coconut curry recipe, or consider whipping up a turmeric latte.

Goji Berries

“Goji berries especially have gotten more popular in recent years, being labeled [a] superfood by those who spread the buzz,” says Backe. “They contain unsaturated fatty acids, beta-carotene, lycopene, and a long list of trace minerals.”
Goji berries are a bright red-orange berry native to China. To be honest, they kind of look like small, skinny cherry tomatoes, but they are big on taste! Goji berries can be eaten fresh or dried. However, because goji berries lower blood sugar levels, they could cause an adverse reaction if ingested by people who are taking medication for diabetes. Additionally, isolated studies have shown that goji berries may also interact negatively with blood thinners like Warfarin, so talk to your doctor before consuming goji berries if you take these medications.

Nuts

“Many types of nuts are great for you due to their antioxidant properties, though you would want to watch your intake, as some are rather high on the caloric scale,” Backe warns. “Nuts contain fiber, protein, omega-3 fatty acids, vitamins E and B (known for their energy-boosting abilities), and walnuts in particular have also been linked to heart health and increased brain function.”
“A handful of these can provide you with a boost of energy if you are feeling slow and laggy,” Backe continues. “These, too, can be eaten as is, salted, roasted, dipped, or used in many ways in a large number of recipes. Rice with pecan bits and raisins, for instance, is a classic!”
Whether you want to go all out and order yourself some cordyceps or prefer to snack on a nutty trail mix while sipping turmeric tea, before you pour another cup of coffee, consider trying one of these natural energy boosters to put some pep in your step.

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Healthy Relationships Wellbeing

Are You Codependent? Here's How To Tell

Wanting to help others is a commendable personal characteristic. Being a supportive girlfriend or friend is key to maintaining solid relationships. Having your family’s back is admirable. However, as with all things, moderation is key.
It’s possible to take this helpfulness to an extreme and to cultivate one-sided, unhealthy relationships where one person feels the need to “rescue” the other—from issues as big as addiction to mishaps as small as forgetting your lunch at home one day.
Relationships where one person is always taking care of the other are often called codependent relationships, with the “helper” being a codependent person.
But what exactly is codependency, and can codependent people heal and find healthier relationships? Here’s what the experts say.

What Codependency Is—and What It Isn’t

The word codependent is often misused to describe relationships where two people spend a lot of time together or structure their lives around one another. Although codependent relationships might include those traits, there’s a lot more to codependency than that.
The term codependent was initially used to refer to the partners of alcoholics and others struggling with substance abuse, but nowadays, the term is applied more broadly. This is because the unhealthy helping behaviors initially observed in the spouses of alcoholics is prevalent in others, too.
[pullquote align=”center”]“Emotionally speaking, over time the giver feels stressed, resentful, frustrated, trapped, and manipulated.”
—Shawn M Burn, PhD[/pullquote]
“Codependent relationships are high-cost caretaking and rescuing relationships where one partner sacrifices in an effort to fix the problems of the other under-functioning partner,” says Shawn M Burn, PhD, a psychology professor and the author of Unhealthy Helping: A Psychological Guide to Overcoming Codependence, Enabling, and Other Dysfunctional Giving. “It differs from other close relationships in that it is highly imbalanced with one person consistently taking the role of ‘giver’ and the other of ‘taker’.”
By “high-cost” caretaking, Burn says she means caretaking that pushes the limits of your emotional, physical, and/or financial resources. “Emotionally speaking, over time the giver feels stressed, resentful, frustrated, trapped, and manipulated,” she explains. “This strains your relationship with the taker.”
Human behavior expert and life coach Trevicia Williams, PhD, says that codependent people also have a need to be needed. “People who are codependent are consumed with meeting the needs of others. They have a difficult time drawing the line between personal time, space, possessions, finances, and feelings, and that of others,” she explains.  
“They wear the feelings of others on their shoulders and assume responsibility for their problems,” Williams adds. “Codependents also feel like their feelings aren’t important. Many become people-pleasers and forgo their own happiness for someone else’s.”
In other words, a codependent person depends on other people depending on them to feel fulfilled. They value feeling needed to the point that it’s extreme and unhealthy.
We might assume that women are more likely to be codependent than men because women are often socialized into being nurturers. Interestingly, research shows that this is not necessarily the case: Men and women are equally likely to become codependent. That said, some codependent women may see martyrdom and self-sacrifice as a necessary part of fulfilling gender roles.

The Signs of a Codependent Relationship

Romantic relationships aren’t the only relationships that can be codependent: Codependency can occur in parent-child relationships, friendships, and other relationships, say the experts. Here are a few common hallmarks of codependent relationships:

One person is a giver, and the other is an under-functioning taker.

It’s normal for us to need support from our loved ones from time to time, especially if we’re dealing with a crisis. In healthy relationships, this support goes back and forth between the individuals when it’s needed. In a codependent relationship, though, these roles are consistent: One person is always giving, and the other is always taking.
“Healthy relationships are more balanced; over time there is equality in giving and receiving,” Burn reiterates. “Partners’ lives are intertwined, but they take care of each other, nurture each other, and have each other’s backs.”

The giver keeps solving the taker’s problems.

It’s natural to want to help your loved one “fix” an issue they’re facing. Sometimes it’s easy to think you’ve got the solution for issues between your partner and another person, a work problem, or a personal difficulty. However, it’s important that people learn how to take charge and solve their own issues (even if that requires getting a little encouragement from their loved ones).
Burn says that the problem-solving tendencies of the giver can enable dysfunctional tendencies in the taker. “In other words, the giver makes it easy for the taker to be irresponsible, addicted, incompetent, criminal, or dependent,” she says.

The Characteristics of a Codependent Person

In addition to the hallmarks of codependent relationships, the giver—or codependent person—alone often has certain tendencies and characteristics, regardless of who the “taker” might be.

Codependent people struggle with drawing boundaries.

They regularly sacrifice their own energy and happiness for others, and saying no is often a struggle for them.

Codependent people feel the need to control people or situations.

Codependent people don’t only struggle with drawing their own boundaries—they also tend to struggle with respecting others’ boundaries. They might do this by bossing people around, giving over-the-top advice, and solving others’ problems—even when the other person doesn’t want their help. Codependent people might enjoy having others depend on them because it means they have more control over their loved ones.
[pullquote align=”center”]Codependent people easily absorb the feelings of others, often taking responsibility for the feelings and actions of other people.[/pullquote]

Codependent people have low self-esteem and derive their worth from helping others.

Research on codependency shows that highly codependent people often struggle with low self-esteem. In order to boost their self-esteem, codependent people do things for other people. It often feels good to help others, but when self-sacrifice is your primary source of self-worth, it can easily be taken to an extreme.

Codependent people experience extreme “emotional reactivity.”

Codependent people easily absorb the feelings of others, often taking responsibility for the feelings and actions of other people. They may also have a tendency to take the opinions of others very personally, even when the opinion doesn’t directly implicate them. This is because of their struggles with self-esteem and boundary setting.

Codependent people might struggle to communicate.

Whether it’s communicating boundaries, communicating their feelings, or discussing their emotional needs, codependent people might struggle to express themselves more than the average person.

Dysfunctional Families: Codependent Parent–Child Relationships

In some parent-child relationships, the parents try to live vicariously through their children instead of seeing their children as individuals with their own, unique identities. “Codependency in parent-child relationships is characterized by the assumption that children are to live primarily through parental expectations instead of being provided with choices to help them naturally develop their own identity,” Williams says. The problem with this is that children then aren’t given the space to grow on their own.
An example of codependency in parent–child relationships Williams often encounters is when parents over-schedule their children’s activities, leading their tween and teen kids to feel stressed out. “Children would prefer to be given options and invited to the decision-making process when it comes to extracurricular activities, especially during the school year,” she suggests. This allows them to learn how to make decisions and prioritize their own time.
Codependent relationships are unhealthy because they’re so unequal. The giver receives very little support, and the taker isn’t given the opportunity to solve their own problems, and thus to learn and grow as a person.

Causes of Codependency

What causes codependency? Usually, codependent behavior is rooted in issues stemming from childhood, Williams says.
“When parents have an unhealthy balance of self, family, work, and life roles, overbearing responsibilities can lead to self-neglect,” she says. The parents prioritize other issues above their own self-care. When it comes to meeting the physical and emotional needs of the parent, roles then reverse and the child takes a lot of emotional responsibility for the parent, while the parent might neglect the emotional needs of the child. “In turn, the children become less aware of their own feelings.” Williams adds that, if this cycle isn’t broken, it can be perpetuated for generations.
More overt forms of abuse can also lead to codependency. “If you had a parent that verbally assaulted, threatened, or terrorized you; isolated and confined you; exploited or corrupted you; or overlooked, rejected, or ignored your emotional needs, you may be at risk [of being codependent],” Burn says.
“One way to look at it is that your relationship with your parent is your first love relationship and sets the stage for your later [linkbuilder id=”6597″ text=”love relationships”]: It can be what love looks like to you,” she explains. In other words, if you think—even subconsciously—that you have to subordinate your own needs to care for your parent, you might become codependent in future relationships.
There are other causes for codependency, Burn adds. “For example, you can learn codependence from parental role models. You can over-internalize religious or cultural values that prescribe self-sacrifice for others,” she explains.
There are some other risk factors for developing or continuing codependent relationships. Research suggests people with codependency are more likely to have parents with mental health issues as well as partners with chemical dependency and personal psychological issues that involve or are related to compulsive behavior.
No matter the cause of codependency, the situation can be improved. Codependent people can recover and learn healthier behaviors.

How to Treat Codependency (and Find Healthy Relationships)

If you’ve come to the conclusion that you or a loved one are codependent, you might wonder whether it’s possible to recover. The good news is that it is totally possible to unlearn these behaviors and form healthy relationships.
“With professional help, codependency can be conquered,” Williams says. “The primary factors in overcoming include learning to value [your]self and becoming more assertive when dealing with others.”
In order to treat codependency, Burns says, “I think that you first have to identify the behaviors you need to change and why you need to change them. Self-awareness can help you avoid relationships with takers who are attracted to you due to your giving nature and comfort with unequal relationships,” she explains. “Understanding the roots of your behavior is sometimes useful because different change strategies may be relevant depending on the cause.”
Learning to set boundaries is also a skill that helps codependent people form healthier relationships. “It’s not always immediately apparent that a relationship will be codependent, and there are lots of things that make setting boundaries difficult, such as the other person’s resistance and your guilt,” Burn says.

What to Do If You Are Codependent

If you think you’re codependent, there are many things you can do to help yourself. Therapy can be a great start in unlearning unhealthy behaviors—try to seek out a therapist with experience in dealing with codependent and unhealthy relationships.
Support groups, like Codependents Anonymous, can also be a huge help, as can reading books on the subject, Burn suggests. There are also plenty of online resources for people who hope to recover from codependency.
Remember that your value does not depend on helping others, and hurting yourself to help others isn’t a commendable trait—in fact, you hurt yourself and the other person by encouraging their dependency.

What to Do If a Loved One Is Codependent

Codependent people might prefer being the helpful one, but they need a little help and support themselves when it comes to healing. If you notice that your loved one has a lot of unhealthy “helping” tendencies—even if they don’t fit all the criteria for codependency—there are a few ways you can help them.

Get them talking and thinking.

Codependent people are often in denial about their tendencies. They might not even recognize how unhealthy their “helping” is since helping is often seen as inherently good. Give them space to vent and think about their behavior as this could help them process the issue and realize they need help.

Set boundaries.

As mentioned earlier, codependent people might go to extreme, unhealthy lengths to help you even when you don’t want their help. They might disrespect your boundaries in order to “help” you. Tell them that you’re happy to solve your own problems without their help. Draw a boundary by letting them know you don’t want them to go to extreme lengths to help you. This way, not only are you modeling how to set boundaries, you are also showing them that they can’t assert control over your life.

Encourage them to go to therapy, go to support groups, or read literature on codependency.

Again, this will give them space to process their behavior and heal from it.