Month: July 2018

Benefits Of Chia Seeds You Never Knew Existed

Post author By Jenn Sinrich
Post date July 29, 2018

By now, you’re probably familiar with the ever-popular, incredibly versatile, super nutritious chia seed, which is finding its way into tons of healthy recipes on the internet. And, if you’re old enough, you might remember the catchy 1980s commercial for the Chia Pet, a terracotta-style figurine that sprouted the tiny seed (which you can still purchase in many varieties, by the way). It’s clear that Americans have become somewhat obsessed with these gluten- and nut-free seeds, and not only because they sprout cute plant hair on top of our favorite terracotta characters. The benefits of chia seeds for health abound.
“Chia seeds have become known as a superfood, touting the ability to lower blood sugar, cholesterol, improve gut health, and help in appetite suppression and weight loss,” says Jeanette Kimszal, registered dietitian nutritionist. “The promise of these benefits give the food a ‘power,’ leading to consumers wanting to get their hands on these little seeds of hope.”
So how did this tiny seed become such a staple in the worlds of nutrition and health, and how you can benefit from consuming chia seeds on a regular basis?

But first, what are chia seeds, exactly?

Also known as Salvia hispanica, chia seeds are tiny seeds that come from a flowering plant in the mint family. The plant grows best in tropical climates and is native to Mexico and Guatemala.
Aurora Satler, chef and author of The Ultimate New Mom’s Cookbook, says that they can be used in almost any kind of food, from a vegan egg replacement to an oil, and in energy bars, drinks, and even in chocolate bars and snacks. “With their many health benefits—high in fiber, high in omega-3, high in calcium, and very uncommon as an allergen—chia seeds have fast been touted as a go-to health food,” she says.

The History of the Chia Seed

While we’re only just learning about the impressive abilities of this tiny seed, the plant is actually an ancient crop; the Aztecs planted it as far back as 3500 B.C. as one of their main food sources. “The Aztecs used ground chia seeds in foods like tortillas and tamales, as an ingredient in beverages, in medicinal oils, and in religious ceremonies,” explains Kimszal. “The long shelf life made chia a good food to carry on long trips, giving people energy on the go.”
[pullquote align=”center”]“Chia seeds are a good source of protein and an excellent source of fiber, two nutrients that work together to help keep you fuller for longer.”[/pullquote]
Chia remained a staple in Mexican and South American culture for centuries before they were taking over home gardens and adorning terracotta heads in the 1980s. Around the 1990s, American and South American scientists, nutritionists, and agriculturalists started looking at the chia seed for its health benefits and began treating it as a nutritional food crop to add to people’s diets, explains Kimszal.

The Health Benefits of Chia Seeds

We asked experts to share some of the science-backed benefits of chia seeds that deserve our attention.

They’re chock-full of protein and fiber.

You may have heard that chia seeds are a hunger suppressant. While there have been no scientific studies to back up this claim, experts say that the theory can be explained.
“Chia seeds are a good source of protein (4 grams per 1 ounce serving) and an excellent source of fiber (11 grams per 1 ounce serving), two nutrients that work together to help keep you fuller for longer,” says Amy Gorin, registered dietitian nutritionist and owner of Amy Gorin Nutrition in the New York City area. “Another reason that chia seeds are filling is because they offer a lot of volume when they expand in liquid to form a gel.” This is what makes them a great ingredient in desserts and breakfasts.

They’re a hydration helper.

Approximately 43 percent of Americans drink less than four cups of water a day, which is four less than the recommended amount, according to a study by the Centers for Disease Control and Prevention. While consuming water the old-fashioned way is best to ensure you’re getting your eight or more cups a day, you can also consume water-rich foods, like chia seeds, which can absorb 10 times their weight in liquid.
“This means that when you eat the hydrated seeds in a pudding or gel, you’re also getting the water along with it,” says Frances Largeman-Roth, registered dietitian nutritionist and author of Eating in Color: Delicious, Healthy Recipes for You and Your Family. “This makes chia seeds a great way to stay hydrated, especially when you don’t want to drink a lot of liquids, like before a race or before going to bed.”

They’re packed with calcium.

Chia seeds provide 179 mg of calcium in a mere one-ounce serving, which is more than half the amount in an entire glass of milk! “Calcium is needed to help strengthen bones, improve our blood circulation, and keep our muscles contracting and heart beating,” explains Kimszal. “Just one-third cup of chia provides 18 percent of your daily calcium needs, which is important for people who are vegan or lactose-intolerant and might not be getting their fair share.”

They can help athletes decrease their sugar intake.

One study published in The Journal of Strength & Conditioning found that chia loading before endurance events over 90 minutes had the same performance outcomes as carbohydrate loading, which means chia seeds might offer a viable option for athletes to decrease their sugar intake while upping their omega-3s and seeing similar results.
“By consuming chia seeds, athletes are also getting the benefits of alpha-linolenic acid (ALA), the plant form of omega-3,” explains Largeman-Roth. “ALA contains anti-inflammatory and cardioprotective benefits, which help not only athletes, but normally active individuals too.”

Are chia seeds a superfood?

There are no nutritional requirements set by the FDA for a food to be considered “super,” however, there’s no denying that chia seeds fit the common description. “When people think of superfoods, they think of foods that are a good source of many nutrients that are important and essential in our diets, which chia seeds are,” says Julie Andrews, registered dietitian and chef. “Chia seeds are packed with nutrients like omega-3s—and not many plant foods have omega-3 fatty acids—and fiber, which are both very important for maintaining a healthy heart, and fiber is important for digestive health, as well as protein, which builds and repairs tissues in our body.”
[related article_ids=1698]
Additionally, as we mentioned, chia seeds contain calcium, which is important for maintaining strong bones. Because of this laundry list of nutrients that chia seeds contain, there’s no reason not to consider them a superfood.

Who are chia seeds good for?

One of the best things about chia seeds is that they’re really ideal for almost anyone, especially since they’re uncommon as an allergen. However, Roger E. Adams, PhD, Houston-based dietitian, nutritionist, and founder of Eat Right Fitness, points out that there are some side effects of chia that must be considered while pregnant. “While specific research into chia and pregnancy is scant, pregnant women should carefully monitor how much they have (probably well under two tablespoons per day) and keep a check on their blood pressure throughout their pregnancy,” he adds.
[pullquote align=”center”]“If someone is eating a low-fiber diet, they will not be able to handle much chia in the beginning without experiencing gastrointestinal issues.”[/pullquote]
Like anything else, munch on chia seeds in moderation, as too much chia can lead to drops in blood pressure that may be dangerous, especially during pregnancy. Chia seeds also might increase the risk of bleeding in pregnant women. “Both of these are primarily due to chia’s concentrated source of omega-3,” explains Adams. Additionally, as with any high-fiber food, he adds that the risk of nutrient malabsorption must be considered when consuming chia, as high amounts of fiber at one time may prevent certain nutrients, mainly iron and calcium, from being absorbed.
Adams recommends eating no more than 1.5 to 2 tablespoons a day, however, this suggestion may change depending on an individual’s size and existing diet. “If someone is eating a low-fiber diet, they will not be able to handle much chia in the beginning without experiencing gastrointestinal issues,” he says. He suggests that beginners start slow and spread out their intake throughout the day.

How to Incorporate Chia Seeds Into Your Diet

Since chia seeds are gluten-, nut-, and dairy-free, they’re incredibly easy to incorporate into almost any food philosophy. You can also consume them raw or cooked. “When consumed raw, the chia retains all of its omega-3, and you reap more benefits from it; however, the protein in raw chia is not as bioavailable so may be poorly digested and absorbed,” says Adams. He recommends using both raw and toasted cooking methods to reap the most nutritional benefits. However, if gastrointestinal issues are a concern, then toasting should be your primary option.
When purchasing chia seeds on your own, choosing organic versus conventional is not super important, as Andrews says that the seeds are pretty much the same. Still, many people choose organic versions just to be safe. You can buy them online or at the grocery store. “Oftentimes grocery stores have chia seeds in the bulk section, and those tend to be cheaper, plus you can choose how much you want to buy,” adds Andrews. But remember, a little goes a long way as far as nutrition is concerned.
Due to the impressive health benefits of chia seeds, many health-conscious recipes that contain these little nutrient powerhouses are available online. Some of Andrews’ favorites include overnight oats, chia seed pudding, and chia seed jam.

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Life x Culture Lifestyle

Experts Explain How To Save Money Realistically

Post author By Jenna Jonaitis
Post date July 28, 2018

The struggle to save money is real.
With regular monthly responsibilities (rent, mortgage, car insurance, health insurance, cell service, and more) along with fun expenditures like your monthly yoga pass or happy hours with co-workers, expenses add up fast.
Fortunately, there are concrete changes you can make to your routine to help you save more money every month without completely killing your lifestyle.
Whether you’re saving up for a down payment, dream vacation, retirement, or emergency fund, we’re sharing the best ways to save more money every month—and how to stick to your plan for the long run.

Money Saving Tip #1: Shift your money mindset.

Our own beliefs about money and the beliefs of those around us impact our actions regarding money. “You have to be intentional with what you allow into your environment: what information you’re consuming and what you’re exposing yourself to when it comes to money,” says Amanda Abella, founder and CEO of Make Money Your Honey.
What influenced you as a kid and throughout your lifetime makes a difference. Do you believe you can save a lot of money? Or do you believe that you’ll always be scraping by?
Before you can make a money-saving transformation, you have to truly believe it’s possible to accumulate wealth. “If there’s a subconscious belief that you can’t do it, you’ll sabotage yourself,” explains Abella. “People aren’t accustomed to saying what they want. But you have to allow yourself to dream in order to make your savings goals a reality.”
That’s why Abella encourages people to seek out information on wealth consciousness and money mindset. From reading books like Think and Grow Rich by Napoleon Hill to listening to financial podcasts like Jamila Souffrant’s Journey to Launch, you can mentally condition yourself to believe wealth and financial stability are possible for you.
[pullquote align=”center”]“People aren’t accustomed to saying what they want. But you have to allow yourself to dream in order to make your savings goals a reality.”
—Amanda Abella of Make Money Your Honey[/pullquote]
Souffrant, a certified financial education instructor, blogger, podcast host, and money coach, says that shifting your mindset to “I’m going to save first, then spend what’s left” (instead of the other way around) is foundational and essential.

Money Saving Tip #2: Yes, you gotta have a budget.

If you don’t know what you’re spending compared to what you’re making, it’s difficult to make any financial progress. “A budget or spending plan is helpful because it gives you an inventory of your habits: what you spend on and where the leaks in your budget are,” explains Souffrant.
The amount you spend per month on lattes or grocery shopping remains a mystery if you don’t track it. Luckily, you can make a budget retroactively. On a piece of paper, in a spreadsheet, or with an app, record your financial activity for the last two or three months, recommends Souffrant. Look at your credit card statements, checking accounts, and bank accounts to determine what you spend in each category. After you have this baseline, continue to track what you’re spending and where the money is going. Review each month’s budget to see where you can make changes.
“Look for repetitive patterns,” says Tanya Ince, PhD, a money coach and business consultant. “Maybe you have a monthly membership that could be canceled or downgraded.”
Ince teases: “I know coffee is important, but even $2 a day equals more than $700 a year.”

Money Saving Tip #3: Design crystal-clear goals.

“I knew that in order to start saving, I had to get clear on my ‘why,’” explains Abella. “I wanted to live by the water and run my own business. I knew it was going to require money.”
By taking time to determine her goals and how she wanted to live, she was able to calculate how much money she needed. From there, she reverse engineered her budget—knowing exactly how much she had to save.
So how can you get clear on what you want? “Identify your goal and make it specific, measurable, and timed,” encourages Ince. If your goal is to vacation to the Greek islands within the next year, estimate the total cost. “With a clear goal like this, you understand how much to save and how long you have to save that money.”
Ince suggests creating a mental or, better yet, a physical picture of your goal. Print a photo of the car you want or your dream vacation destination and put it on your fridge or computer monitor. That constant visual reminder will help keep you on track.
But quality is far better than quantity when it comes to financial goals. “If we have too many competing goals and desires, we become overwhelmed and make poor financial decisions,” explains Ince.
That’s why it’s important to pick one or two goals that are top priority. Is it a trip to Vegas or a down payment on a house? If it’s important to save for a house, you may have to forgo the trip (but don’t worry—you could always staycation as a cheaper alternative). “Some sacrifices will need to be made,” says Souffrant. “There might be times when you’ll need to cut back on things that don’t matter as much.”

Money Saving Tip #4: Automate, automate, automate.

Have you ever thought to yourself “I’ll put money in an account later” but it never happens?
Don’t worry, we’ve all been there.
“Your savings should be automatic. Ideally, they should be deducted before you see your paycheck and taxes,” says Souffrant. Many employers offer options to automatically deposit money into different accounts, including savings accounts and retirement accounts.
If your employer doesn’t offer multiple direct deposits, use an app to automate your savings. “It’s easy to start saving using robo-advisors and automatic savings apps, like Acorns or Stash,” explains Ince. “You can choose the right portfolio for you and the amount to save per month. Or choose an option to invest your leftover change from each transaction.”
When your savings are automatic, you don’t have to think about it. Your saving plan is on autopilot. It’s one less decision to make.

Money Saving Tip #5: Start small—and be consistent.

“Research shows that people increase their amount of savings over time. The hardest thing is to start. So, start small and save regularly,” encourages Ince.
Souffrant admits that the delayed gratification of saving is tough. “Many people say, ‘I work hard. I deserve this. Life is short, and I can’t take my money with me.’” But it’s not about whether you deserve something. It’s about remembering that the time is going to pass anyway. If you save small amounts, you can still enjoy life. “Saving money shouldn’t be a complete deprivation; it’s about being smart about the future,” Souffrant says.
A long-term goal like buying a house or traveling internationally can seem far away. But if you save consistently over time, you will get there. Souffrant explains: “It’s kind of like going to the gym once. You won’t see a flat tummy right away.” But if you save for even five weeks, you’ll see the progress. “Stick with it, and your future self will thank you.”
“Make a commitment to increase your savings by 1 percent each year,” Ince suggests. “Time works in your favor, and it really makes sense to start early.”

Money Saving Tip #6: Identify the best places for your money.

Dropping your money into a savings account isn’t always the most lucrative option.
Where you put your money depends on what you need it for, explains Souffrant. “Everyone needs an emergency fund, which should be easily accessible funds in a savings account.” Experts recommend three to six months of living expenses be stowed away in case of a job loss or unexpected bills. Rather than putting those charges on credit cards with high interest rates, you’re accessing your own cash.
And emergency funds aren’t just to prepare for negative circumstances. “That extra money also allows you to take advantage of an unexpected opportunity, like friends taking a trip or a training class that will improve your chances in the job market,” says Abella.
In addition to easily accessed cash, you’ll want to consider funds for long-term gain, like a retirement or investment fund. “If you’re saving for something that’s not a short-term goal, consider a mutual fund, IRA, or retirement account,” explains Ince. You’ll reap more reward, like an 8 percent compounding return on an investment, over the 1 to 3 percent interest you might see in a savings account.
[pullquote align=”center”]“The longer we wait, the more money we lose. The power of time and accumulation is huge. The difference is in hundreds of thousands of dollars.”
—Tanya Ince, PhD, money coach and business consultant[/pullquote]
“Remember: Investing in stocks, mutual funds, or index funds [is] riskier but offers a much higher return over time than a savings account. So don’t invest money you need in the near term,” says Souffrant.
Abella recommends opening different saving accounts with labeled names that represent your goals: a house down payment, a trip to Thailand. “Every time you log in, you see the specific goal and what you’re working toward.”

Money Saving Tip #7: Maximize your retirement matching.

“Make contributions to your retirement plan—at least enough to maximize how much is matched by your employer,” encourages Ince. At that point, it’s basically free money.
If you have access to a 401(k) or 403(b) through your place of employment, you’ll have different options for what you can choose to invest in, says Souffrant. “Call your human resources department or plan provider to understand where your money is going.” Compare fees and average return rates to maximize growth in your retirement accounts.

Money Saving Tip #8: Consider additional income streams.

Saving more money isn’t just about limiting your spending. “We either need to increase our income or cut down on spending or both,” Ince remarks.
To add income, ask for a raise, volunteer for more hours, or take on a part-time job or side hustle. “For those without a large gap between spending and income, there isn’t much money to save. In these cases, focusing on increasing income is the best strategy.”
Abella agrees, saying that it’s important to have your money coming from different sources. Whether it’s freelancing on the side, becoming a social media influencer, waiting tables, or selling items you no longer need, you’ll be in a position for setting aside more money. “If you pick up a side gig, make sure to save that money and live off of your normal income,” reminds Abella.

Money Saving Tip #9: Seek accountability.

As with changing any habit, follow-through is where many people get stuck. Finding someone or a group to hold you accountable can make all the difference. “When we state our goals verbally, we tend to stick to them more than if we don’t,” says Ince.
“Get a close friend on board with you. Make it fun and update each other every week,” says Souffrant. When someone is supporting your journey and goals, you’re more likely to follow through.
Don’t have folks in your life who want to save money like you do? “Listen to podcasts, follow people on social media who are on the same journey, and read inspirational material to keep you focused and motivated,” Souffrant suggests. If the people around you aren’t changing, connect with online groups and resources who will help motivate you.

Money Saving Tip #10: Begin now.

“The longer we wait, the more money we lose. The power of time and accumulation is huge. The difference is in hundreds of thousands of dollars,” says Ince. If you start saving now, your interest doesn’t just accumulate on the initial amount but on the interest itself.
Ince provides an example: If you start saving $300 a month at age 25 and you do it continually (consistency is key), by the age of 65, you’ll have accumulated $1 million (assuming an 8 percent interest rate). If you wait 10 years and start at age 35, saving the same amount monthly with the same interest, you’ll only have $450,000 at 65. If you start at 45, the amount reduces to $178,000. At 55, it would only be $56,000.
But don’t be discouraged if you’re getting a later start. “Starting now is always the best choice,” says Ince. You will accumulate far more wealth by starting to save now than if you begin in 10 years—so it’s certainly better late than never, and better now than later!

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Collective Editor's Exclusives

I Can Sleep Anywhere. Here Are My Top Tips

Post author By Maggie Tyson
Post date July 28, 2018

I’m basically a professional sleeper. I try to get at least nine hours a night and I nap whenever I can. I can fall asleep whenever, wherever—I’ve fallen asleep on a couch at HealthyWay HQ and in the passenger seat of a car on a 10-minute drive, and I always curl up in my airplane seat and doze off as soon as I sit down.
Despite getting what some people consider an insane amount of sleep, I still used to find myself fatigued. After doing some research, I learned that it’s not just the amount of sleep you get that matters; the way you sleep does too.
Now, I’m a professional sleeper who actually feels refreshed in the morning (well, most days). Here’s how I do it.

Cool down your room.

Research has proven the necessity of thermoneutrality—a state of balance between you and your environment—in sleep. A 1994 study showed that the ideal temperature for sleep is 16° to 19° C (60° to 66° F) if you’ve got pajamas and a light sheet. That means you should seriously cool down your room to get the best sleep. Trust me, there’s no better feeling than having your A/C blasting at 64° while you’re snuggling under a cozy blanket.

Put the phone away.

Blue light is the nemesis of sleep. At least that’s what this letter from Harvard Medical School says. Blue wavelengths, like those emanating from our screens, are seriously disruptive to melatonin secretion and circadian rhythms. So the best thing to do is limit your interaction with screens.
But it’s 2018 and that can feel pretty impossible (no judgment: I work on a computer all day long). So the next best thing is to make use of your phone’s blue light filter or download a dedicated app, like Flux, which will make your screen’s light a little warmer, eliminating some of the blue light issue.

Chill on the caffeine (and alcohol and cigarettes).

It’s both a blessing and a curse that caffeine doesn’t seem to affect me too much—I don’t honestly see too many benefits, but it doesn’t keep me up late either. For many other people, though, that’s not the case. If you find yourself struggling to sleep, start tracking your caffeine intake after noon and consider cutting back—it could be affecting you more than you know.
And while you might be inclined to go for a nightcap if you’re feeling particularly restless, that 1994 study pointed out that although alcohol can act as a “relaxing, sedative agent” if you drink right before bedtime, you might wake up more in the night or not get the quality rest you need, thanks to its activation of your sympathetic nervous system.
As for nicotine, you already know you need to quit—I won’t harp on about it. But as it relates to sleep, the same study said that at high concentrations, it inhibits sleep. (It also said that at low concentrations, it leads to sedation, but I hardly think the risks of nicotine are worth it.)

Make your room a sleeper’s paradise.

This might mean calling in the big guns: blackout curtains, eye masks, white noise machines, ear plugs, fans, and more. Here’s why.

Noise Pollution

A 2000 study in the journal Neuron found that sound stimulates our auditory cortex when we’re awake and during non–rapid eye movement (REM) sleep. (Remember that REM sleep is the really good stuff.) But while some parts of the brain were less activated during sleep than while awake, other parts of the brain were still activated by noise.
This led the researchers to believe that even while we’re sleeping, our brain can process noise stimulation. In order to reduce this brain activity, try employing a white noise machine. A 2005 study from Sleep Medicine showed that “mixed frequency white noise” prevented people from waking up because it masks the difference between normal background noise and any other loud noises.

Light Pollution

It’s important to get outside during the day to keep your circadian rhythm regulated, but when it comes to bedtime, shutting the world out is key. A study in The Journal of Clinical Endocrinology & Metabolism showed that light in a bedroom suppressed melatonin levels and made subjects’ bodies “think” that night is shorter than it is, meaning they didn’t get as much sleep as they could’ve (or should’ve). The National Sleep Foundation recommends using dim lamps, blackout curtains, and even eye masks when you sleep. This will force your body to fall asleep—and stay that way.

Get your mind right.

My last sleep tip is my favorite tip: Do your nighttime skincare routine. Or pick something else that’s relaxing to you. That might be reading a book or journaling (next to a low-wattage lamp, of course), meditating, taking a warm bath, or doing a light yoga flow.
It’s a trick new parents the world over quickly learn: Having a bedtime routine is an easy way to signal to babies that bedtime is imminent. And while we are grown women who don’t have people tucking us in bed at night, we can still trick the cavewoman parts of our brains into getting ready for sleep by engaging in the same rituals night after night.
Slow, steady, and calm… And then we drift off into dreamland.
Sweet dreams, ladies.

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Life x Culture Lifestyle

Mundane Tasks That Definitely Count As Self-Care

Post author By Abigail Rasminsky
Post date July 28, 2018

When I was single and in my twenties, I’d have what I affectionately referred to as “life maintenance” days. These were the days I spent catching up on all the things I had neglected to do during the other six days of the week—or, let’s be honest, the other 29 days of the month.
Can you guess what those things were? Laundry, paying bills, making doctor and dentist appointments, grocery shopping, dropping off my favorite shirts at the dry cleaner. If I was feeling really energized (or flush), I’d add in a manicure and pedicure. And when I was feeling extra special: a haircut or wax.
You can moan and groan about the mounds of laundry to be done or the fact that your fridge is totally empty, or you can look at it as a form of (quite necessary) self-care. It’s a way of making the rest of the week a little more carefree.
Think of these relatively mundane tasks as a gift to your future self! How awesome would it be to wake up and find that your favorite jeans aren’t at the bottom of a laundry pile or that you have arugula, goat cheese, and a fresh baguette in the kitchen?
So there are the obvious tasks that need to be done: Laundry. Dry Cleaning. Grocery Shopping. Call the dentist. Call the doctor. Pay the gas and electric bills. One way to confront those and make them feel like the self-care you see on Instagram? Pair them with more fun tasks:

After booking the dreaded doctor’s appointment, book a treat for yourself: a massage, acupuncture appointment, or an afternoon at the spa.
After doing your laundry, schedule a mani/pedi with a friend.
Stop off at your favorite cafe for a latte on the way home from the dry cleaner.
After you go to the grocery store, invite some friends over for wine and cheese. Major incentive.
While shopping for said groceries, don’t forget to buy yourself some Epsom salts and end the day soaking in the tub.
While shopping for said groceries and Epsom salts, call a friend you need to catch up with.
Listen to your favorite podcast while folding laundry and putting away dishes.
Make yourself your favorite cup of tea or stop by your favorite bakery for a treat before paying bills.

You get the gist—pair something sort of dull and obligatory with something more fun. Or do the obligatory thing and then reward yourself with another, more fun form of self-care!
Have you ever heard the expression “outer order, inner calm”? There is something really powerful about taking care of your space and your to-do list that will free up brain space for the rest of the week. Who wants to spend the week worrying if there’s milk in the fridge or clean bras in your drawer?
Designate a time to do these things and you will feel taken care of. The beauty of it? You’ve done it all for yourself.

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Health x Body Wellbeing

Tick Bite Symptoms You Shouldn’t Ignore (And Some That Never Show)

Post author By Jeanne Sager
Post date July 27, 2018

Tick bite symptoms are about as maddening as it can get. Sometimes they show up. Sometimes they decide to hide like an ostrich with its head in the sand.
And yet, everywhere you turn, there are warnings that getting bitten by a pesky tick can put you at risk for some serious diseases, including Lyme, the most rampant tick-borne disease of them all.
If you’ve been bitten by a tick or you’re wondering if one of those wily arachnids snacked on your skin, you’re probably searching for a rash that looks like a bullseye somewhere on your body. So what happens if you find one? And, for that matter, what happens if you don’t?

Tick Bite Symptoms: The Bullseye

The bullseye rash has become synonymous with tick bite symptoms ever since Yale University researchers first discovered Lyme disease and deer ticks—the critters spreading the infection—way back in the 1970s. The first cases of Lyme disease cropped up in and around Lyme, Connecticut (hence the name), where 51 residents were diagnosed with juvenile arthritis or arthritis of unknown cause. The more research scientists did, the more sure they were that the problem was the bite of the deer tick, or Ixodes scapularis.
Fast forward some 40 years, and the Centers for Disease Control (CDC) estimates 329,000 cases of Lyme disease now occur annually in the United States. The species of tick that makes people sick has spread from Connecticut to 14 states in the Northeast and upper Midwest, and they typically come out to bite people during the late spring, summer, and early fall (from about April to October).
As the tiny disease-carrying creatures have spread, the tick bite symptoms that doctors tell patients to look for have changed rather drastically too.
The bullseye that was once known as a classic sign that someone has been bitten by a tick and was at high risk of contracting Lyme is no longer a given, says Bruce Robinson, MD, a clinical professor of dermatology at Lenox Hill Hospital in New York City and the creator of JAS, Just Amazing Skincare, a plant-based skincare collection.
“It can look like an ordinary mosquito bite,” Robinson says of a tick bite. “It can look like any version of a bite from a filled-in circle of red to a bullseye.”
In fact, Robinson finds that many patients show up thinking they have a “new mole,” only to find out that the new spot on the body is actually a tick bite.
Even more confounding? Different bodies react differently to tick bites, says David Claborn, doctor of public health and director of the master of public health program at Missouri State University. Your tick bite symptoms might include itching. Your friend’s tick bite symptoms might involve pain. But each of you could have been bitten by the same little critter!
“Much depends on the body’s reaction to the bite,” Claborn explains. “Allergic reactions can cause a great deal of discomfort—or worse. If the person has pulled the tick off, the tick’s mouthparts may have been left in the bite site and these can fester up.”

Why Tick Bites Are So Dangerous

Being bitten by a tick is unpleasant. It can itch. It can cause pain, and for some people, diseases and other conditions can set in.
For example, Claborn says, if the tick is feeding near the spinal cord or base of the brain, a type of paralysis called tick paralysis can occur. This usually resolves quickly after the tick is removed or drops off. Another condition linked to tick bites causes an allergy to red meat, Claborn says, although the full explanation for how this allergy develops is not yet known.
There’s also ehrlichiosis (a bacterial disease fairly common in parts of the U.S.), Rocky Mountain spotted fever, tularemia (a bacterial disease often associated with hunting rabbits that is actually transmitted by ticks) and diseases common to the Midwest caused by the Bourbon virus and the Heartland virus.
[pullquote align=”center”]“For some people, Lyme disease can go away on its own within several weeks, but for others, if not treated, Lyme disease can spread to the central nervous system, muscle and joints, eyes and heart.”
—Jack Cornwell, MD[/pullquote]
Finally, there’s Lyme disease, the most common tick-borne illness in the U.S. Every year, approximately 30,000 cases of Lyme disease are reported to the CDC by state health departments and the District of Columbia, but the CDC estimates there are substantially more cases that go undiagnosed and thus unreported.
It’s Lyme disease that gets the most attention in part because it’s most prevalent but also because it has devastating effects for some people who don’t get treatment or aren’t treated in a timely manner.
“For some people, Lyme disease can go away on its own within several weeks,” explains Jack Cornwell, MD, medical director at CareWell Urgent Care, “but for others, if not treated, Lyme disease can spread to the central nervous system, muscle and joints, eyes and heart.”
“Everyone’s body reacts differently, and symptoms may vary in severity,” Cornwell continues, “but since Lyme disease can affect multiple systems, it’s important to see a doctor right away if you suspect it.”

When will tick bite symptoms show up?

What tick bite symptoms should you be looking for, and when should you be looking?
Unlike a bee that stings and flies off quickly or even a mosquito that lands, snacks, and flies away within seconds, ticks stick around on your body. An adult female tick can actually stay for as long as 7 to 10 days without being noticed, although nymphs (young ticks) or larvae (very young ticks) tend to feed off a subject for less than four days according to Robinson.
[related article_ids=1001374]
Some more good news here: In most cases, to transmit Lyme disease, a deer tick has to be attached to its host for 36 to 48 hours, Robinson says. Grabbing a tweezer and pulling that sucker off before it hits that point means you can usually stop potential infection before it sets in, although it’s still good to check in with your doctor as your estimate of how long the tick was attached may be off.
Gross? Yes.
But if you don’t notice a tick using you as a snack, don’t beat yourself up too hard. It happens, and it’s extremely common—hence the CDC’s warning that estimates of Lyme disease are on the low side. Ticks are tiny, even smaller than your pencil eraser, so you may or may not notice one on your body. And they like to move into warm, moist spots on the body, such as the crack of your butt or the fold between your leg and labia (or penis).
And even when they drop off, the signs that a tick has bitten you may not be immediate. Rashes may appear anywhere from 3 to 40 days after a bite, Robinson warns.
Even then, the rash only occurs in about 70 to 80 percent of the population. When it does, it will typically (but not always!) look like a bullseye or target that expands gradually over a period of days, spanning a diameter of 12 inches (30 cm) or more across.
You may also experience fever, chills, headache, fatigue, muscle and joint aches, and swollen lymph nodes. Any or all of these symptoms of a tick bite are reason to head to your doctor ASAP.
If Lyme isn’t caught early, it can progress to additional symptoms, including:

Severe headaches and neck stiffness
Additional rashes on other areas of the body
Arthritis with severe joint pain and swelling, particularly the knees and other large joints.
Facial palsy (loss of muscle tone or droop on one or both sides of the face)
Intermittent pain in tendons, muscles, joints, and bones
Heart palpitations or an irregular heartbeat (known as Lyme carditis)
Episodes of dizziness or shortness of breath
Inflammation of the brain and spinal cord
Nerve pain
Shooting pains, numbness, or tingling in the hands or feet
Problems with short-term memory

Tick Bite Testing

Once you show up in the doctor’s office, they’ll examine your rash or bite mark—if you have one—and run some blood tests.
Unfortunately, even if you are tested for Lyme, as many as 60 percent of cases are missed by diagnostic testing, says Jo Ellis, director of education with Bay Area Lyme Foundation. And that’s even when doctors use the blood tests that are what Ellis calls the “gold standard” for diagnosing Lyme.
“As a result of the difficulty in diagnosing and treating Lyme disease, at least 500,000 Americans, and possibly up to one million, suffer from its debilitating later-stage symptoms,” Ellis says.
So what does that mean for you if you’ve been bitten by a tick? If you continue to experience any of the symptoms mentioned above, follow up with your doctor immediately. Sometimes performing the test at a later date may result in a positive.
Some doctors have now taken to treating patients prophylactically—aka without a confirmed diagnosis—if it can be confirmed that they were bitten by a tick (an attached tick or a bullseye rash are major indicators). But that means calling your doctor very quickly after a suspected tick bite, Cornwell notes.
[pullquote align=”center”]Many doctors’ offices and urgent care centers have the ability to send ticks out for testing for Lyme, which can help a doctor make the diagnosis even if a blood test is negative.[/pullquote]
“The window for taking prophylactic doxycycline, the medicine that decreases the likelihood that you develop Lyme disease, closes between 48 and 72 hours after infection,” he warns.
If you found the tick attached to your body and you were able to remove it with a pair of tweezers, you can stick it in a Ziploc baggie and bring it along to your doctor’s office for testing, although it’s not required.
“There is no way to know for sure if a tick is carrying Lyme disease or not unless the tick is tested,” Cornwell explains. Many doctors’ offices and urgent care centers have the ability to send ticks out for testing for Lyme, which can help a doctor make the diagnosis even if a blood test is negative.
This only works if the entire tick is intact, however, so Cornwell is quick to warn patients to pull gently with their tweezers so they can ensure they get the entire tick off the skin.
If the tick comes out in pieces, however, don’t stress yourself, especially if you’re not showing any symptoms!
“Plenty of laboratories offer to test ticks to determine whether they’re carrying any diseases. But that’s generally not worth your money,” Robinson notes, explaining that the tests can be $50 or more at some labs. “Even if the tick is infected with something, it doesn’t mean that it was able to transmit that infection, and if your tick comes back positive for Lyme disease or another infection, you probably won’t be treated unless you yourself start having symptoms.”

Don’t anger the tick!

Notice that the experts suggest grabbing a set of tweezers to remove a tick? No matter what you’ve seen on Pinterest or what your best friend swears her grandpa used to do to remove a tick, tweezers are the only doctor-recommended removal method for ticks.
“Common folk wisdom strategies for getting that tick to detach include holding a lit match toward it, smothering it with petroleum jelly or nail polish, and dabbing the spot with acetone or bleach,” Robinson says, but he’s quick to note that “all are questionable ideas!”
“With the lit-match strategy, you may just end up burning yourself, and while you might kill the tick, that won’t necessarily cause the tick to detach,” he warns. “ A dead tick is not going to come off any more easily than a live tick. As for the other methods above, even if they do work—and it’s not clear that they will—they may take long enough to allow a tick to pass on an infection.”
So grab the tweezers and grasp the tick as close to the surface of your skin as possible (this way you get the head as well as the body). Then firmly but steadily pull the tick directly backward from the bite site without twisting or jerking, Robinson suggests.
If there are still bits of the tick in the bite, use the tweezers to remove them as well. After everything’s gone, grab the rubbing alcohol and a cotton swab or a washcloth with soap and water, and clean the area to prevent additional infection of the wound.

Don’t panic.

Although the number of Lyme cases in the U.S. has been trending upward and tick bites are not to be ignored, simply being bitten by a tick does not mean you will get sick.
“Only 2 percent of tick bites result in Lyme disease,” Cornwell says, “So while it’s important to be proactive, not every bite will result in an infection.”

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Fitness Advice x Motivation Sweat

5 Ways I Train My Mind And Body (Outside Of The Gym)

Post author By Nadia Murdock
Post date July 27, 2018

As a health and wellness professional, I feel wellness is something that should be practiced both inside and outside of the gym, as it’s truly a lifestyle. In the past, when I limited my mindset to being fit only when I was at the gym I never saw lasting results physically or mentally.
Over time I learned how to train my mind and body for overall success. Trust me—this did not happen overnight and definitely took some time and discipline to master! Eventually, I realized I was practicing the following principles every day and I finally started to see the benefits I had been seeking for years.
Here are five ways I routinely train my mind and body outside of the gym and studio.

1. Inspiration Station

Finding sources of inspiration has always kept me motivated professionally, and I have adopted this same technique for my personal use as well. It could be anything from reading the latest plant-based cookbook to joining a webinar on wellness.
I find new ways to get inspired and excited about living a healthy lifestyle that ultimately keeps me focused by reminding me why I enjoy prioritizing health and wellness in my life. I especially enjoy meeting new people, learning their lifestyle practices, and weaving some of their ideas into my own routine.

2. Write this down.

I write stuff down all the time. My to-do list is a mile long! However, when I started writing down quotes and inspirational tips, it was really a game changer. Before I launched Nadia Murdock Fit full time, I was working a job I hated. During my lunch breaks, I would make it a habit to watch videos from Mastin Kipp. I was hooked!
I found myself taking notes and turned those nuggets of wisdom into a quick reference sheet. I put them on mini index cards and read them daily on my commute. This practice helped to create a positive mindset that empowered me to make smart wellness decisions each day.

3. Try new things.

I use to be such a creature of habit—and still can be at times. However, I find that when I try new things, whether it’s a new workout or a vegan restaurant, I get a jolt of excitement for maintaining a fit and healthy routine.
My nutritionist said she loves how open I am to trying new things, and I’ve learned that stepping out of your comfort zone is where you will see the real change in yourself.

4. No stress, no mess.

Looking back on my past behavior, I realize that I would adopt stress from others by either soaking up their bad attitudes or becoming reactive to situations that I really should have ignored. That’s why I am very selective about who I spend my time with and who I choose to speak to on a regular basis. If the conversation is not positive, I tend to take a step back.
There was a friend I had for a long time who regularly chose to talk poorly about other people when we got together. At the time it was not odd to me because I was young and hadn’t been exposed to other types of friendships.
After college, I saw the toxicity that the friendship entailed and over time decided to step away from the relationship. You should never feel bad about removing negativity from your life. This process isn’t easy, but you will know when it’s time; it just feels right. Because of my past experiences, I am more in tune with people’s energy. I listen to it when meeting new people and this has really worked for me.

5. Pump the brakes.

As a mom, wife, and entrepreneur I am always in “go mode,” trying to make every moment of the day count. This is still a learning process for me, as taking a minute to slow down sounds so much easier than it actually is. Through yoga, meditation, and deep breathing exercises I find that this task is becoming more attainable. As Lori Harder, the author of A Tribe Called Bliss, says, “Showing up with focus is the secret to changing your body and habits.”
Now that you know my five favorite ways to train outside of the gym, I challenge you to try one or more of these practices for yourself this week! Write down some inspirational quotes or positive affirmations, take a moment to meditate, or listen to a new podcast during your commute—you won’t regret it.

Tags Commerce, organic

Fresh Fashion Lifestyle

#ottomademyshoes: Buying Shoes From The Root Collective Supports Guatemalan Artisans

Post author By Maggie Tyson
Post date July 27, 2018

Out of Office is a regular feature of brands we love—and we think you will too! Each of the brands we highlight must meet three criteria: 1) have a woman in charge; 2) create sustainably, responsibly, and thoughtfully; and 3) fit in with the lives we’re actually living. Read on to find out more about this week’s brand, the lady behind it all, and the advice she has for women everywhere.

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Of all the origin stories a shoe company could have, a trip to a Guatemalan slum seems an unlikely one. But after Bethany Tran visited a friend working for Lemonade International in Guatemala City, she was moved to make a difference, putting the wheels of The Root Collective in motion.

Bethany Tran, founder of The Root Collective

Lemonade International is a non-profit focused on La Limonada, an asentamiento, or slum, of Guatemala City. Like many slums around the world, La Limonada, which is the largest slum in Central America, experiences poverty and gang violence the likes of which most people in the U.S. can’t imagine.
Bethany, who had met some of La Limonada’s 60,000 to 100,000 residents, felt a connection to those people—and knew she had to try to help.
It was on one of these visits that Bethany met a shoemaker named Otto Aceituno. As is common in places of extreme poverty, gang violence is rife in La Limonada, and many residents are either in gangs or their lives are affected by them. By the time Bethany had met Otto, though, he was out of gang life and working as a cobbler at his own shop, Calzado Limonada. Otto, who learned the art of shoemaking when he was 10, employs former gang members, including his son, in his shop.

Bethany and Otto went into partnership together and formed The Root Collective to sell handmade shoes. Bethany creates the designs for the shoes, Guatemalan women weave the textiles by hand, and Otto and his team produce each pair—also by hand.
The Root Collective, which launched in November 2013, initially offered a variety of accessories and shoes, but in the years since has narrowed the focus to high-quality shoes hand made by Guatemalan artisans. Now, The Root Collective works with Otto’s shop plus two others—one is a bootmaker who makes all of their boots. The fabric for the shoes is still woven by hand in two weaving cooperatives run by Guatemalan women.
Bethany, who lives with her husband in North Carolina, worked full-time at a Fortune 500 company while developing The Root Collective. Now, in addition to her work with The Root Collective, she works at her own company, Broadview, consulting on brand strategy and marketing. She’s got her hands full, which makes her work with her Central American business partners all the more inspiring. (If she can do it, why can’t we?)
When you buy shoes from The Root Collective, your money is going to help La Limonada residents like Otto and his team. And while there’s no easy answer to the poverty endemic in asentamientos like La Limonada, purchasing thoughtfully is a really great start.

HealthyWay’s Picks From The Root Collective

Each month, The Root Collective highlights a Pair of the Month they’re particularly feeling. In August, that pair is the Gaby in Scarlet—and it’s 25 percent off the entire month! The Gaby is their current flats focus; we especially love it in Mustard and Embroidered Floral.

Boots more your thing? The Lee boot in Noir is made of handwoven cotton and genuine leather, and reviews are effusive to say the least. Their best-selling boot, the Espe, is particularly fresh in Midnight, a luxe brown color made of soft but durable leather.
When you buy a pair of shoes from The Root Collective, join the community of Otto fans the world over by posting a picture on Instagram with the hashtag #ottomademyshoes.
[products ids=’1075805,1075798,1075806′ type=full]
[products ids=’1075809,1075807,1075808′ type=full]

This interview has been lightly edited and condensed for clarity.

Q+A With Bethany Tran

What’s your why behind the brand? What inspired you to start your company?

The Root Collective started with a problem. It was a problem that wasn’t being solved, and I couldn’t understand why. A friend of mine moved to Guatemala to be the on-the-ground person for a non-profit she had helped start. They were focused on bringing education and support to a single slum community called La Limonada in Guatemala City. It was amazing work. I went to visit shortly after she moved in 2009.
But I realized quickly that only half the problem was being addressed. You could educate a kid, but if there was no job for them after they graduated, nothing will have changed. That cycle of poverty would continue without jobs to allow people to lift themselves up.

HealthyWay — La Limonada, Guatemala City, Guatemala

These kids came from struggling families. If there’s one thing I’m certain of, it’s that strong families build strong communities. And strong communities build a strong world. That’s the kind of world that I wanted to live in.
These families needed jobs. I kept waiting for someone to do something about it, but no one did.
I knew nothing about starting a business like this. I had a background in marketing, not international development, or product development, or even business administration. I needed to know about seven million things to do this well, and I knew about five of them. I decided to do it anyway.
In 2013, The Root Collective launched. In that time, thousands of women have become part of creating a stronger world with their purchases. Every single pair of shoes fuels those jobs, and every single woman who wears them is changing the world for the better because of it.

My “why” has morphed through my time from conception until now. It started completely focused on job creation and has now grown to include empowering women to understand how much power they have to create change in the world simply by how they spend their money.
Women control 85 percent of household budgets, which means they control a large portion of the global economy. That’s crazy, right?! What’s so incredible about it is that women are so uniquely positioned to lead the charge to make our world better.
Money talks, and how that money is spent, what companies it’s spent with, and what women are demanding as consumers—that’s huge.

Walk us through your typical workday.

Oh goodness, it doesn’t exist! My days can vary from working on future designs, problem solving production issues in Guatemala, doing Facebook Live chats with other women boss babes, packing orders (yes, CEOs get to do the everyday standard work sometimes too!), updating our website, or doing interviews like this.
Every single day is different, which is part of what I love about my job. I thrive off change.

What’s up next for your company?

We are currently working on expanding our product offering. We are in the design and sampling phase for Summer 2019 right now, and I’m super excited for what we’re hoping to be able to do.

If you had to pick just one of your products as your favorite, which would it be and why?

This is a trick question, right? If I had to pick JUST one to wear for the rest of my life, it would be the Espe in Slate bootie. This was one of our original boots and is still one of our best sellers. I love the color combination of the luscious chestnut colored leather with the tan and gray handwoven fabric.
Plus, they’re so comfortable. They are one of my on-my-feet-all-day, walking-around-the-city shoes.

Five-Minute Mentor

What’s your best advice for our readers?

Be brave. Be curious. Be persistent. The best things in life are hard, but so worth it.

What was your lightbulb moment, where all the hard work felt totally worth it?

When I started seeing other women be inspired by what I was doing. I don’t say that to sound conceited (I realize it does!), but I get so excited seeing women be brave and do the things that get them excited, when they realize that they are capable.
I say all the time that if I can do this, so can you. I didn’t have any kind of leg up starting this business. I had zero clue what I was doing, had no connections, no background in fashion or product development. So truly, if I can do this, you are more than capable of doing what it is that makes your heart flutter.

What’s your favorite way to practice self-care?

Reading by some kind of body of water! The beach, the pool, a lake…water relaxes me so much, and I love getting lost in a story.
A good massage doesn’t hurt either.

Balance or harmony?

I’ve never heard it put that way, but harmony 100 percent. Balance does feel like a myth most days.

How do you define wellness?

The perfect combination of emotional, physical, and spiritual health. I think if you can manage some semblance of those things, you’ll find joy, even when life is hard.
It’s easy to focus on physical well-being, but I’m learning more and more how emotional and spiritual health are key to a fulfilled life.

What book do you think all women need to read?

When Breath Becomes Air. It’s a memoir written by a brilliant neurosurgeon while he was dying from a brain tumor. I realize it sounds super depressing, but it’s a book about really living. In my top three favorite books of all time (even if I did read it on a beach trip and bawled my eyes out sitting in the sand).

Pick your fuel of choice: coffee, tea, or something else?

Okay, this is weird, but coffee, even though I only drink like quarter caff. I backed off caffeine a few years ago, but I still love the habit of drinking my coffee in the morning.

What’s your ideal day off of work?

Beach trip with my husband and a book

What was your first job?

I was a dance teacher for 10 years. I started teaching the summer I turned 16. Kind of crazy for a first job, but I loved it so much and still miss it.

What has been your biggest obstacle in building your company?

Just one? Goodness. Our biggest obstacle is still manufacturing. We are working with small batch makers, most of whom had generational training. Which means they were taught by their parents and grandparents. I love that so much, but it’s posed significant challenges. Since there was no formal training, they tend to do things how they do things, and that’s not always the best way.
I had zero background in making shoes (and shoes are by far the most complicated thing you wear). I’ve had to learn as I go so I could help solve problems as they came up in our manufacturing. It’s still a struggle, but we’re all learning every day how to improve.

How do you stay motivated?

Frankly, I want my life to matter. On the days when it feels impossible, I remember that. I want to leave the world a better place than how I found it. Not to get all YOLO, but it’s true. I want to go to my grave knowing that I loved my family well, that I served other people, and that I was able to inspire others to do the same. Is there anything else to life?

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Buy a pair of boots to support Guatemalan artisans at The Root Collective, follow them on Instagram, and don’t forget to hashtag #ottomademyshoes.

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Wellbeing

Symptoms of Meningitis Everyone Should Know

Post author By Mary Sauer
Post date July 27, 2018

Everyone gets sick from time to time. But sometimes, what we think of as a normal cold or flu might actually be far more dangerous. With flu season fast approaching, it’s important to understand and recognize the difference between normal illness and more serious conditions.
If flu-like symptoms come on and escalate quickly, it may mean you or a loved one has actually contracted meningitis. Meningitis is an infection that causes our meninges—the membranes that provide a protective barrier for the brain and spinal cord—to swell.

Meningitis is a serious condition that requires immediate attention from a medical professional. It can be life-threatening if left untreated, so it is important to understand the telltale symptoms. When you can spot symptoms early on, you can quickly seek out medical attention that can mitigate the negative effects of the disease.

Understanding the Types of Meningitis

There are a few different types of meningitis, but bacterial and viral meningitis are the two most common.
Bacterial meningitis is the most severe form of meningitis and can be fatal, especially if treatment is delayed. There are many types of bacteria that can cause meningitis, including Streptococcus pneumoniae, Group B Streptococcus, and Listeria monocytogenes.

Thankfully, the introduction of and increased access to safe and effective vaccines resulted in a steady decrease in bacterial meningitis cases since the 1990s. However, cases that do occur are dangerous and can be fatal if left untreated.
Bacterial meningitis is treated with oral or IV antibiotics, and treatment can last between 10 and 21 days, according to Allan Greissman, MD, of Pediatric Critical Care of South Florida.
The second most commonly experienced meningitis is viral meningitis. Although there is no vaccine for viral meningitis, you can be vaccinated against some of the viruses that could cause meningitis, like measles, mumps, or influenza.

It helps to think of viral meningitis as a potential complication of these other viruses. This means that, although you might catch measles, mumps, or the flu from someone with viral meningitis, that doesn’t necessarily mean you will also develop viral meningitis.
“Viral meningitis will run its course and should not [be], and is not, treated with IV antibiotics,” says Greissman. He notes that one exception is a form of viral meningitis caused by the herpes viruses, which is treated with an antiviral medication.
Other types of meningitis do exist—fungal, parasitic, and non-infectious—but these are rare when compared to the other two types.

The most important thing to understand about the different types of meningitis is that only a spinal fluid culture can provide an accurate diagnosis.
“I really would encourage people not to get too focused in terms of trying to differentiate [between types of meningitis],” says Christina Johns, MD, Fellow of the American Academy of Pediatrics and senior medical advisor at PM Pediatrics. “While sometimes they can present differently in terms of time or severity, the symptoms or the typical [experiences] are the same.”

Meningitis Risk Factors

Certain populations are more at risk for developing meningitis than others. Being unvaccinated for meningitis puts you at a higher risk for developing a meningococcal disease, according to Johns. Additionally, being immunosuppressed because of another condition, like HIV, increases the risk of developing infections in general.

Age is also a risk factor, with young children, young adults, and older adults at an increased risk for developing the disease.
Living in a communal setting, like a boarding school or military base, is another risk factor for developing meningitis. For instance, thanks to the close living quarters of college dorms, there have been recent infectious disease outbreaks on college campuses, as reported by the Centers for Disease Control and Prevention.

Symptoms Everyone Should Know

It may seem that meningitis presents much like less serious or more common illnesses, but there are a few symptoms that set this disease apart.

At times, the symptoms can seem subtle, according to Greissman, but they can rapidly escalate, especially in the case of bacterial meningitis. This is why he recommends that any patient presenting with the following symptoms seek immediate medical attention, especially if the patient is an infant who cannot verbally share what they are experiencing.

Stiff Neck

Because this infection causes inflammation, neck pain (and general muscle soreness) is one of the primary symptoms of meningitis, according to Greissman. Although it might be true that other viral and bacterial illnesses cause neck pain, the neck pain associated with meningitis is on a distinct level.

“It’s not just, ‘oh my neck is sore,’ but really, I have likened this clinical picture with people kind of looking like they’re as stiff as a board and moving as a unit,” says Johns. “It really hurts to turn their neck in any direction.”
The same inflammation that causes neck and muscle pain also causes meningitis patients to experience extraordinarily intense headaches. These headaches will steadily become more intense and medication often won’t provide notable relief.

Sensitivity to Light

One of the earliest warning signs of meningitis is photophobia. An individual may develop a dislike of or sensitivity to all light, but especially brighter lights. In addition to eye discomfort because of light, individuals experiencing photophobia may develop headaches and nausea.

Since photophobia is an early symptom of meningitis, it is certainly worth taking seriously as a cue for seeking medical advice, especially when experienced alongside other symptoms.

Sudden High Fever

A high fever is one symptom of meningitis that is admittedly subtle or easily mistaken for another illness. Even so, it is an important symptom to take seriously, especially in young children. For children too young to communicate that they have a sore neck, are experiencing photosensitivity, or have extreme headaches, a fever is one of the most objective ways to determine if that child needs to see a doctor.

Kathy Fray, former midwife, parenting author, and private maternity consultant, says that high fevers of 100 degrees or more in children under six months always warrant medical attention. In children over the age of six months, a fever that persists after a dose of acetaminophen or continues to escalate warrants a medical assessment.

A Persistent Rash

The presence of a distinctive rash is a symptom of a more developed case of meningitis and indicates that the infection has progressed to a dangerous point. The rash that develops is caused by broken blood vessels under the skin, according to Fray, and it is an indication that the individual is now experiencing septicemia, otherwise known as blood poisoning.

When the infection has gotten to this point, the rash will appear all over the skin. While many other viruses and infections might come with a rash, the rash associated with meningitis quickly appears and spreads. What differentiates this rash from others is that it is under the skin, not on the surface. The rash may even begin to look more like bruises than hives, according to Healthline.
An at-home test using a clear drinking glass can help determine if the rash is on the surface or under the skin. When you push the glass against a typical rash, it actually blanches (meaning the color disappears), explains Fray. In the case of a rash associated with meningitis, it doesn’t blanch, since it is under the skin.

The rash may be harder to spot on darker skin tones. To be certain, check paler areas of the body, like the stomach, the palms of hands, or the soles of feet.

Changes in Mental Status

As meningitis escalates, some patients experience changes in mental status or personality. They may become confused or extremely lethargic, according to Johns.
“A change in mental status in this situation can usually be described as a decreased level of responsiveness; true lethargy or difficult to arouse,” she says. “It’s much more than ‘sleepier than usual.’”

It is also fairly common for meningitis to cause unusual irritability, according to Greissman. Because of the common occurrence of irritability and agitation in young children with meningitis, when this symptom is experience in combination with a high fever it warrants evaluation for meningitis, even when the child does not or cannot report a stiff neck, according to research published in the European Journal of Pediatrics.

Seizures

Some people who contract meningitis will develop seizures that typically subside quickly after treatment. Seizures associated with meningitis mimic seizures with other causes: The person may stiffen up, experience muscle spasms, or even lose consciousness.

What sets a seizure apart in meningitis is the cause, according to Johns. For instance, with epilepsy, seizures are caused by an abnormal electrical impulse within the brain tissues. In meningitis, however, seizures result from the brain being irritated from the infection.
If your child or loved one is experiencing a seizure, especially in the presence of other symptoms, seek medical help right away. Until help arrives, roll the person onto their side, place something soft under their head, and stay with them. Do not restrain them or put anything in their mouth, as this could lead to choking.

Rapidly Escalating Symptoms

One final thing that sets meningitis, especially bacterial meningitis, apart from other less-serious illnesses is that it escalates rapidly, according to Greissman. The symptoms above may be confused for another illness at first, but they become dramatically worse over a short period of time.

Meningitis Prevention

The most effective form of treatment for bacterial meningitis is following early childhood vaccine protocols.

“In the year 2018, given all the vaccines that we now give, bacterial [meningitis] is much less common than 20 years ago,” says Greissman. “We now have vaccines for the pneumococcal bacteria, the meningococcal bacteria, and haemophilus influenzae bacteria.”
When it comes to viral meningitis, there aren’t specific prevention protocols since there is no vaccine. Instead, Johns reminds us that preventing the spread of viruses comes back to the basic practices that prevent the spread of any disease. Wash your hands well, avoid touching your face, and stay home from work or school if you don’t feel well.

No matter what, it is always a good idea to seek advice and help from a medical professional if you’re uncertain. Because early diagnosis of meningitis is important, recognizing these symptoms in yourself or loved ones can help you catch this illness early and get care and treatment before it becomes dangerous.

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Healthy Relationships Wellbeing

Does Couples Therapy Really Work?

Post author By Katie Martin
Post date July 26, 2018

You and your partner can’t seem to communicate without ending up in an argument. You often spend more time apart than as a couple. At least one of you is pretty unhappy with the state of your relationship. You love your partner deeply, so you don’t want to end your relationship, but you feel your current situation is untenable.
Or maybe none of those things are happening, but you feel that something is off with your relationship and you’re not sure how to fix it. Sound familiar?
If so, couples therapy may be able to help you and your partner get your groove back.
I spoke with licensed family and marriage therapists who specialize in couples therapy to get answers to some of the questions surrounding it and to find out whether it really works—and how to know when it might be time to give couples therapy a try.

Signs You and Your Partner May Need Couples Therapy

First of all, it’s important to remember that happy couples go to counseling too. “Counseling [can] strengthen a relationship, even if it is already strong,” says licensed marriage and family therapist Sara Stanizai of Prospect Therapy in Long Beach, California. “It would be like saying that people who are fit [or] in shape should be embarrassed about going to the gym!”
But if you can’t honestly describe your relationship as a happy one, your relationship may need professional intervention, Stanizai explains. Each partner rates or describes the relationship differently. You may rate your relationship as unsatisfactory, but your partner may think things are great.
No matter how each of you views your relationship, you may want to start thinking about couples therapy if you experience any of the following on a regular basis:

You are unhappy in the relationship more days than not.
You are having regular, frequent disagreements (especially if the same issue keeps coming up).
You feel nervous, anxious, or depressed thinking about your relationship or when you’re with your partner, but you’re okay with your friends, family, at work, or even around strangers.

This list is by no means exhaustive, says Stanizai. In fact, you may want to give couples therapy a go for other seemingly minor issues that have begun to cause a rift in your relationship over time.
For example, your partner may always leave dishes in the sink, which drives you crazy. They say, “But it’s just dishes!” To you, though, it might be a bigger issue. As Stanizai explains, “If you keep having the same disagreement, there is an underlying issue that is coming up in different situations in your relationship. It’s not about doing the dishes, but it’s about showing respect, trust, or aligned values.”
That said, it’s a myth that couples have to be actively unhappy to seek couples counseling or marriage therapy. Your relationship with your partner might be great—so great, in fact, that you find yourself unable to function without your partner. “If you feel like your identity is wrapped up in your partner and you struggle to be your own person, if you can’t make decisions without them…that’s unhealthy too,” says Stanizai.
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How to Know if You Need Couples Therapy

Everywhere from the workplace to the doctor’s office, women are often accused of overreacting, being overly emotional, or worst of all, the “C” word. No, not that one, the other “C” word: crazy.
In fact, researchers in a joint study by Arizona State University and the University of Illinois at Chicago found that men are perceived as being more influential when they assertively express themselves, but the opposite holds true for women. Unfortunately, this can be all too common in relationships as well.
[pullquote align=”center”]“If you can’t ‘get over’ the issue or you’re still upset about it later, it means it was more than a temporary irritability.”
—Sara Stanizai, LMFT[/pullquote]
So how do you know if you’re “overreacting” to a situation or if there is a real problem between you and your partner?
“If it’s a repeat issue or you have had the same disagreement before, it’s a sign there’s an underlying issue at play,” explains Stanizai. “Likewise, if you can’t ‘get over’ the issue or you’re still upset about it later, it means it was more than a temporary irritability.”
If you still feel upset, sad, or angry about an issue in your relationship, then your feelings are valid, regardless of whether your partner agrees with you. In this case, a marriage and family therapist may be able to help you and your partner communicate effectively to gain clarity on how each of you is feeling.

How to Convince Your Partner to Go to Couples Therapy

It’s not a good idea bring up the topic of marriage counseling or couples therapy in the middle of an argument, says Stanizai. Issues in your relationship are the responsibility of both you and your partner. But bringing up therapy during an already tense conversation could result in your partner showing hostility toward couples counseling because they may feel blamed for the situation (even if that wasn’t your intent).
Stanizai recommends that people “bring up couples therapy during a calm, happy time in your relationship … instead of bringing it up during or right after a disagreement.” She adds that people are less likely to be defensive if they’re both already in a calm place in the relationship. You’ll be able to explain why you think you need couples therapy without inadvertently placing an unfair share of blame on their shoulders.
Licensed marriage and family therapist Whitney Hawkins of the Collaborative Counseling Center in Miami, Florida, echoes Stanizai and says that if your partner gets upset when you mention couples therapy, it’s time to take a break from the conversation. “Table this conversation for a later time. Once one or both of you are flooded with emotion, it will be impossible to make any headway. You can say something as simple as, ‘I understand why you would feel that way. I’ll give you some time to think [and] we can talk about it tomorrow.’ Set another time to have a discussion about what is going on in your relationship.”
Even if you feel very strongly that you and your partner should attend couples counseling or marriage counseling, don’t make the decision for the both of you. Instead, suggest couples therapy to your partner as one option for working through your relationship issues and explain why you’d like to give couples counseling a try; end your proposal by telling your partner that it’s a decision you’d like to make together.
If your partner is totally unreceptive to the idea of going to couples therapy, then don’t give up completely.
[pullquote align=”center”]“The first step to eliminating stigma around couples therapy is simply talking about it.”
—Whitney Hawkins, LMFT[/pullquote]
“Remind them it’s not a ‘done deal,’ or an ultimatum, says Stanizai. “Say they can think about it and see if it’s something they’re interested in pursuing. People freak out because they feel they don’t have an option. If given the option, especially if they are having the same disagreements with you over and over, they are more likely to agree.”

The Stigma Around Couples Therapy

“When you demonstrate shame about a subject, people often assume it is something to be ashamed of,” says Hawkins. But that shouldn’t be the case with couples therapy. “The first step to eliminating stigma around couples therapy is simply talking about it,” she continues.
When you start talking openly about therapy, Stanizai says you might be surprised to find that many couples have either thought about therapy or participated in couples therapy exercises.
If you’re worried that your family and friends already suspect something’s up or if you’ve been asked directly if you and your partner are in couples counseling, you’re under no obligation to share any personal information about your relationship. Plus, you don’t have to worry about your therapist sharing that information, because couples counseling and marriage therapy sessions are 100 percent confidential.
Still, if you want, you can talk to people about counseling without revealing what goes on in your therapy sessions. Here are some responses Stanizai recommends for when your well-meaning mother or best friend wants to know what’s going on:

“We’re getting a relationship tune-up.”
“We got a great recommendation for a therapist and thought, ‘Why not?’ We’re excited to see how therapy can help our relationship grow.”
“We’re meeting with someone who specializes in [xyz issue, demographics, profession, ethnicity, etc.] so we’re interested to see how it works for us.”
“We keep having the same disagreement and we’re over it, so we’re hoping to get to the bottom of it with some professional help.”

How to Choose a Couples Therapist

“An objective third party is never a bad idea,” Hawkins says. “When things get heated or tense in a relationship, it can be really difficult to remain objective, because you are invested emotionally. A professional can help shine a light on the dynamics that are keeping you stuck and teach you new ways to interact and support one another.”
Choosing the right therapist is critical to whether you and your partner will see positive results from couples therapy. To ensure that you and your partner pick a therapist that you both like, make sure you are both involved in the initial consultations and that you both address any questions or reservations that you may have.
You’ll also want to make sure that the therapist you choose uses a treatment model that works for your relationship issues.
For couples seeking help with substance abuse and other addictions, behavioral couples therapy (BCT) is an ideal treatment model, because it incorporates couples counseling techniques that promote abstinence from drugs and alcohol and help to build a stronger support system.
Emotionally focused therapy (EFT) puts the emphasis on a couple’s emotions and how to transform negative emotions eroding a relationship into positive ones. If you’re dealing with multiple relationship issues, your therapist may use couples therapy techniques from a variety of treatment models.
Both Stanizai and Hawkins use the Gottman method of couples counseling. In this treatment model, couples complete extensive assessments and therapists use their findings to create a unique, research-based treatment plan for each couple.
While the most important thing is choosing a therapist who is going to help you improve your relationship, couples also have to consider the practicality of couples therapy. Therapy can get pricey, and according to both Stanizai and Hawkins, it’s rarely covered by insurance. Sessions vary in price depending on where you live, but you can expect to pay between $100 and $300 per session.
If money is one of your big relationship stressors, perhaps you can compromise by agreeing to one session and have the therapist help you come up with a plan for how to budget couples counseling together.

What to Expect in Couples Therapy

Once you’ve chosen a therapist, you’ll dive into the actual work of couples therapy. In the beginning, you can expect to attend weekly couples counseling sessions, with the first few sessions focused on gathering information about the relationship, says Hawkins. Don’t be alarmed if your therapist interviews both of you together and separately to get to the root of what’s causing your relationship issues.
“We gather that information and focus on your strengths as a couple as well as the areas that are mismatched [and] areas of growth,” Stanizai says about the Gottman method of couples counseling. “People worry that ‘all their problems’ will come out in couples therapy, but we also focus a lot on what you’re doing well.”
You can expect that couples therapy sessions will be hard work, Stanizai explains. Your therapist will guide you through the counseling session, but they’ll really allow you and your partner to work out disagreements in your sessions, as they also teach you to communicate effectively.
As therapy continues and you show progress as a couple, the frequency of sessions will typically decrease to every other week, then once a month or on an as-needed basis, but there is no set schedule for when weekly meetings end.

Couples Therapy Coping Skills

During couples counseling, you won’t just focus on everything that’s bad in your relationship. In fact, you can expect to spend some sessions building on what is already working and enhancing your friendship with your partner. This is what you’ll want to focus on between sessions. Plus, your therapist will often give you communication tools to use at home.
“People will see the benefits as their therapy tools start working at home as they use them,” says Stanizai. “As with any new set of tools (like learning a new language—you’re saying the same things but using different language) it will feel awkward at first. The best way to learn is to practice, which you can do in and out of session.”
It’s imperative that both of you commit to therapy if you want it to work, says Hawkins. “It can be very difficult to engage a partner who wants out of the relationship and has been forced into attending counseling,” Hawkins continues. “For some couples, marriage counseling is actually divorce counseling because they’ve already decided it’s over. Some partners may use counseling as a venue to dissolve the relationship, but if you and your partner are open to the process, a lot of great change can be made.”
That can be tough to hear if you’re committed to working things out but your partner isn’t. Still, if you mutually decide to end your relationship, that doesn’t mean you failed as a couple.
“If the relationship is not able to be salvaged this does not constitute a failure,” Hawkins emphasizes. “Maybe throughout the course of therapy, you decide you would like to end the relationship. …Keeping a relationship intact is not the only option in couples counseling. You and the clinician can work together to create goals that are appropriate for your life and provide you with the best result.”

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Fresh Fashion Lifestyle

The Top Summer Fashion Trends Of 2018

Post author By Meagan Drillinger
Post date July 26, 2018

Summer is well underway, and if picking your daily wardrobe is still making you sweat, we’re here to help. We asked top boutique owners and design experts to shed some insight on the latest summer fashion trends for 2018.
Bonus: Each product selected supports ethical or sustainable fashion in some way. It’s great to look good and feel good, but owning a wardrobe that gives back to society in some way takes it an extra step.

“There is a new consumer who is caring and educated and chooses what she puts in her body, and she chooses what she’s wearing. Excess consumerism doesn’t resonate with her. She looks for the right pieces, quality pieces. The root of all of this is education and getting the information out there to learn what impacts all of us,” says Nancy Taylor, CEO and co-founder of eco-chic brand époque évolution. They choose sustainable, organic, upcycled, deadstock, and post-consumer-waste recycled fibers when available and work with mills that are committed to best practices and reducing the collective carbon footprint.
Ready to up your summer wardrobe game? Here are some of the latest summer fashion trends for 2018, plus how you can choose to incorporate them ethically into your wardrobe.

Luxe, Versatile Leisure

Function ranks high this summer. We’re leading incredibly busy, full, and productive lives. In one day, women can go from the office to the gym to a night out, and we want to be comfortable the entire time. Right now there is a major need for pieces that can transfer easily from event to event.
époque’s Flux Top is an essential layering piece. It has a full shelf bra for support during a workout but is also versatile for layering under work shirts. Or you can pair it with a high-waisted pencil skirt to transition it to a going-out top. In addition to that, it’s made of quick-dry material, so it can even be used for swimming.
“Every summer, at the end of the day, you just want something that is easy to wear, with lots of movement that is really lightweight and comfortable, as well,” says Jenn Krouse, brand CEO at Resonance Companies. Resonance Companies’ vision is about sustainable fashion, including manufacturing and marketing in the most sustainable manner possible. From design to raw material to production to sale, they work to keep their impact on the environment as low as possible.
The Trench Dress from Tucker NYC, one of Resonance Companies’ brands, combines the style of a trench with the length of a maxi. It’s super lightweight and fitted in the top for a clean silhouette.
“You’re living outdoors, you’re traveling, you want something that is easy to toss on and go about your day,” says Nicole Zabal, founder and designer of NICOLE ALEX.
Consider the Harlow T-shirt or Chloe Dress, both made with built-in shelf bras. All of NICOLE ALEX’s apparel comes with built-in shelf bras and can be effortlessly integrated into a summer wardrobe. The tops work well with yoga pants, shorts, or skirts. And the dresses are an entire outfit in themselves, with sneakers or sandals by day or wedges for the evening.
In keeping with the comfort movement, a sub-trend in fashion is the throwback to the ’90s. Wearing basics, like t-shirts and denim, allows women to amp up the accessories and show off their personality. “Summer 2018 fashion has a very ’90s feel,” says Beau Dunn, founder of Beaus Babes. “People are wearing what they want and what makes them feel good.”
Consider denim shorts and a white tee, paired with an “it” bag, for example, like this Haskins Nude Purse, made with vegan leather.
“Athleisure and streetwear are playing a major role in runway fashion so now is your time,” says Sola Desgagne, marketing director for Obakki Foundation. Obakki is one of Canada’s most sustainable brands, with an emphasis on philanthropy. Pair Obakki’s Bidi Bidi Scarf with your favorite striped shirt or yoga pants to turn an athletic outfit into something more chic.
[products ids=’1006323,1006345,1006373′ type=full]
[products ids=’1006369,1006377,1006384′ type=full]

Maker Movement

“This summer, the ‘maker movement’ will continue to bring human-scale production back into mainstream fashion,” says Laura Hertz, co-founder and CEO of Gifts for Good. Gifts for Good is a marketplace for products made by cause-based enterprises. Their gifts work to expand the reach and impact of more than 40 nonprofits and social enterprises in 19 states and 65 countries.
With that, a growing number of products will now be hand-signed by the person who made them or accompanied by a photo or personal story of the maker.
This Signature Cecilia Leather Tote Bag provides 13 days of schooling for a child in Honduras. It is the perfect everyday bag that you can dress up or down. It’s large enough to carry a laptop by day for a professional look but also casual enough for a friendly lunch. At night, combine it with heels and it works just as well as a lovely dinner accessory.
“Companies like Ten Thousand Villages have risen to the complex challenge of creating handmade, fair trade, ethically sourced products from artisans around the world for decades,” says Hertz. “However, since Fashion Revolution Week began five years ago, consumers have begun demanding change at a rapid rate against mass-manufactured goods for a more transparent and ethical fashion industry. A new generation of consumers are using their voice to ask ‘Who made my clothes?’ They want superior, timeless, quality products that will last.”
These handmade Honey Bee Earrings, for example, embrace the summer trend for nature-inspired jewelry. They are made by Mitra Bali, a collective of artisan groups in Indonesia.
[products ids=’1006393,1006396′ type=full]

Natural Neutrals

Lightweight, natural fabrics that wear well and keep you cool are another trend for the summer. For example, NICOLE ALEX’s summer line is using bamboo–cotton blends. NICOLE ALEX garments are made with OEKO-TEX Standard IOO bamboo–cotton fabrics. Bamboo is an eco-friendly plant, as it thrives naturally without any pesticides or fertilizers and requires little irrigation, apart from rainwater. It is also harvested via cutting, not uprooting, and has a quick regeneration cycle.
Pivotte’s Venture Pants are breathable and machine washable with a smooth handfeel and are available now in two new ready-for-summer colors. They can be worn easily in the office with heels or out on the town in flats or wedges. Pivotte enforces the idea of conscious consumption by encouraging shoppers to question the value of a product—how was it made? By whom? Do you need this piece or do you just sort of want it?
[products ids=’1006401,1006399′ type=full]

Jumpsuits

Jumpsuits are all the rage this summer. These light, airy, breathable pieces are an entire outfit all in one, keeping decision-making to a minimum.

Look at these options from People Tree. For more than 25 years, People Tree has partnered with fair trade producers, garment workers, artisans, and farmers in the developing world to produce ethical and eco-friendly fashion collections.
Pair this jumpsuit with flats for a casual look, or add heels, a simple necklace, or earrings to dress it up for an evening. This one works exceptionally well with wedges and can transition throughout the day easily.
You can also find elegant jumpsuits for more formal occasions, like the Scoop Back Jumpsuit from Tucker NYC.
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Comfortable (Cruelty-Free) Summer Shoes

As reported by Footwear News, resale site thredUP’s data showed that from December 2017 to May 2018, shoppers added more sneakers and flat footwear to their carts than usual. While we love a good pair of heels, on days when it’s too hot to think, we can’t deny the allure of some comfy flats.
Consider these versatile sandals by Wiivv. The standard strap options come in purple, navy, or black, and they’re waterproof and durable so they can be worn at the beach, water parks, camping, or on a trek through Thailand. The look can be dressed up by swapping the straps for the brown leather option.
Cruelty-free footwear is on the rise this summer, too, as people are making more educated choices about the brands that they support. “We want to be good stewards of the world we live in. By choosing to transition to a sustainable wardrobe, you can be a benefit to our planet and feel like you’re making a difference when you pick out an outfit in the morning,” says Meredith Jolly of Lulus.
Slides, like these cutout slide sandals, are in. These are the perfect slip-on sandal for a summer dress, to wear to the beach, or out and about for the day. They are comfortable, classic, and can be worn with pants, dresses, skirts, or shorts.
Finally, the low block heel trend, which represents the perfect day shoe, continues this summer. One of our favorites? These Tulum Trek Tan Heeled Sandals.
[products ids=’1006414,1006495,1006498′ type=full]

Organic Fabrics

Traditional summer fabrics like cotton and linen are getting an eco-friendly upgrade from brands like Reformation, which aims to reduce waste with fabrics made from sustainable materials and repurposed vintage clothing. A vintage-inspired linen dress can easily be paired with sneakers for a casual look or dressed up with heels and subtle jewelry for a nice dinner out.
époque évolution is a big fan of natural fibers and wool. Wool can be worn multiple times without having to wash it. Their Evolve dress, for example, is the perfect travel piece as it can be worn a few times without showing wear and tear.
[products ids=’1006417,1006423′ type=full]
Each piece listed here was created with an ethical or sustainable edge—and each one is timeless and can be built upon in any season or made to suit almost any style. They are the perfect must-have pieces in building a wardrobe that suits the many different hats a woman wears each day.

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