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Greek Rainbow Buddha Bowl Recipe

Looking for a Buddha bowl you can brag to your girlfriends about? Try this colorful recipe for a light, nutritious dish.

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Lifestyle Well-Traveled

16 Yoga Retreats That Are Completely Worth It

You’re likely not starting every morning with a sun salutation overlooking the verdant jungles of Bali, or the mountains of Colorado, or the vineyards of the Douro Valley. In fact, your mornings are probably a little bit different and a lot less Zen. But what if we told you that you could trade in your alarm clock for a yoga mat with a view and a menu of body cleansing, healthy food, and wonderful friendships? Hello, yoga retreats.

Wildflowers at the Art of Living Yoga Retreat Center in Boone, North Carolina
Art of Living Yoga Retreat Center

Women all over the world crave a yoga retreat experience for a variety of reasons. Yoga retreats can help you kick your diet goals back into gear, unplug from technology, connect with inspiring women, and realign your wellness mindset—all with endless opportunities to reconnect with your body through a yoga-centric vacation.
But a yoga retreat is more than just a getaway; it’s a vacation with purpose that takes you outside of your day-to-day routine. “Making the commitment to go outside your comfort zone for significant growth is a much bigger investment for transformation,” says Ko Im, a New York-based yogi who has led retreats in the Catskills and Bali and attended numerous retreats all over the world. “In my opinion, you should feel taken care of.”

Yoga Retreat Benefits: Why go on a yoga retreat?

Yoga retreats are designed to offer yoga students the opportunity to delve deeper into their personal yoga practice, to learn more about what yoga actually is, and use the structured week of refreshing freedom to develop a better relationship with themselves.
“In my opinion, any and all things ‘yoga’ is never about getting better at yoga, per se, but rather about refining skills and techniques to lead a more joyful, integrated life,” says Eli Walker, founder of Divine Your Story yoga retreats and Drunk Yoga retreats.
“Taking yourself on a yoga retreat is an experience of a lifetime. Not only do you gift yourself an all-inclusive vacation away from the hustle of your day-to-day, but you are also affording yourself the opportunity to explore your depths while replenishing your physical abode,” Walker adds.

Bells on the property of Blue Osa Yoga Retreat Center in Puerto Jimenez, Costa Rica
Blue Osa Yoga Retreat Center

There is no typical model of the perfect yoga retreat or attendee. There are yoga vacation options for all skill levels, from beginners to the true pros. What matters is that you have the intention to better your overall wellness.
“If you want to reconnect or explore your deepest self, learn to put a pause on life for a bit to take care and nurture yourself, you’re the ideal customer. This person is ready to unplug and has a desire to explore themselves from the inside out,” says Moana Leirer, an environmental scientist based in Alaska who has attended yoga retreats all around the world.
Yoga getaways have wellness benefits that extend far beyond just improving your yoga practice. Creating the time and space to experience the benefits of a yoga retreat is less an addition to one’s mental and physical health and more of a tool to refine.
“Your mind and body are already ‘perfect,’ but gifting yourself with the opportunity to enjoy both more fully is an investment that will improve every face-off your life, offering new perspective on work, relationships, and your goals for the future,” says Walker.

Yoga Retreats in the U.S.

While it might be lovely to hop a plane to Thailand for a 10-day retreat, not everyone has the time or money to do so. But that’s no reason to halt your yoga dreams! Practicing yoga on a yoga retreat is entirely possible in the U.S.

Art of Living Retreat Center

Where: Boone, North Carolina
Focus: Meditation, breathing practices
Cost: Each is different depending on time of year and itinerary. All include tuition, room, and meals.

Yoga at the Art of Living Yoga Retreat Center in Boone, North Carolina
Art of Living Yoga Retreat Center

Tucked in the misty and mossy Blue Ridge Mountains, the Art of Living Retreat Center hosts retreats year round. The campus sits on 380 acres of forest in the Appalachian Mountains, with gorgeous views and a hushed calm that is perfect for disconnecting with the outside world.
The Art of Living also supports overall wellness with organic food sourced from its garden. When not practicing yoga, guests can sign up for pottery classes, nature walks, or meditation classes. There is also an onsite spa, and nearby Boone is famous for its hiking trails, lakes, skiing, horseback riding, kayaking, and more.

Omega R&R Getaways

Where: Rhinebeck, New York
Focus: Meditation, yoga, creative expression
Cost: $123/day, 2-night minimum
Less structured than many yoga retreats, Omega R&R getaways allows aspiring and expert yogis to decompress with a customized experience. A wealth of classes focus on uncovering your creative side, from art and writing to aura cleansing and lunar astrology. The campus sits on 250 acres of pure upstate New York nature.

Finger Lakes Yogascapes

Where: Ithaca, New York
Focus: Restorative yoga, Vinyasa yoga
Cost: $630

Glamping at Finger Lakes Yogascapes Yoga Retreat in Ithaca, New York
Finger Lakes Yogascapes

Yoga retreat meets glamping at this incredibly affordable (and easily accessible) spot in upstate New York. Just off the trailhead at Buttermilk Falls State Park, this location is a great place to elevate your yoga practice while getting back to the basics. For three days and two nights, check in to a tent decked out with all the amenities—bed, chairs, tables, and storage space—and prepare for restorative yoga, Vinyasa yoga, locally grown food, and downtime in the sauna and steam rooms.

Get In The Wild

Where: North Cascade Mountains, Washington
Focus: Hiking, yoga
Cost: $149
A retreat doesn’t necessarily mean you have to commit to a week away. Get in the Wild offers a Yoga Day Hike Series, which takes guests outside the city to reconnect with nature for day yoga. It changes up the scenery and removes outside distractions but doesn’t require you to use any of your PTO. The day yoga outing includes a short hike to a secluded destination for yoga practice, lunch, and awe-inspiring views.
Note: A two-day outing is also available that incorporates meditation and restorative yoga practices.

Kripalu Center for Yoga & Health

Where: Stockbridge, Massachusetts
Focus: Yoga, staying active, creative classes, holistic healing
Cost: $169/night
This retreat offers the most flexibility among yoga retreats, as guests are allowed to pick and choose what days work best. There are no set itineraries, and the activities are chosen based on what fits your needs, whether that’s a weekend yoga getaway or a two-week escape.
In addition to traditional yoga classes, the center has hiking, barre yoga, dance yoga, and workshops that encompass everything from chanting to sound healing. Summertime is a wonderful time to visit to enjoy the lakefront beach. There is also an on-site sauna and fitness center, and the restaurant serves a menu of all-natural meals.

Retreat in the Pines

Where: Tyler, Texas
Focus: Yoga, relaxation, female bonding
Cost: $399

The Meditation Deck at the yoga retreat, Retreat in the Pines in Tyler, Texas
Retreat in the Pines

Retreat in the Pines is a self-proclaimed “retreat slumber party” that brings together women of all yoga levels to a cozy cabin in the woods. While the focus of the retreat is yoga, Retreat in the Pines emphasizes community building and bonding with women as well, with wine, home-cooked meals, and shared accommodations.
Their most popular offering is the Yoga Nurture Retreat, which has plenty of yoga, wine, and downtime. Enjoy candlelight yoga, slow flow, Vinyasa, and mindfulness nature walks. The compound is complete with spa services, hammocks, and country roads and is near local antique stores, art studios, and wineries.

420 Yoga Retreats

Where: Parshall, Colorado
Focus: Yoga, meditation, active travel
Cost: $645/lodging, $345/camping
For those yogis who believe that all good things start at 4:20, this might be the retreat for you. Each retreat kicks off with Laughter Yoga at—you guessed it—4:20. Guests receive a special goodie bag packed with tokeable treats like joints and ganja medicinals to help bring a new perspective to the yoga experience.
Classes incorporate weed into each style, including Vinyasa flow, partner yoga, and silent meditation. The retreat also uses the Rocky Mountains as its playground, offering other activities, such as hiking, massage, and meditation.

Big Sky Yoga Retreats

Where: Clyde Park, Montana
Focus: Vinyasa and restorative yoga
Cost: $1,975

Horse yoga at Blue Sky Yoga Retreat Center in Clyde Park, Montana
Larry Stanley Photography

Designed for both newbies and experienced yogis, Big Sky Yoga Retreats brings everyone together under the blazing blue open skies of Montana at the 115-acre Double T River Ranch. Each of its luxury retreats offers something for everyone and always offers a unique twist on the traditional yoga retreat experience.
From LUXE Cowgirl Yoga to LUXE Cowgirl Yoga & Creativity, Yoga and Hiking, and Yoga and Yellowstone, all of their yoga getaways are designed to help guests connect with breath, body, nature, and other women. The most popular of their retreats is the LUXE Cowgirl Yoga, which combines yoga practice with horse care.
Learn about grooming and caring for horses and even have the opportunity to get in the saddle yourself. Accommodations and meals tend to swing more upscale, so if comfort and amenities are a priority, this might be the trip for you.

Yoga Retreats Around the World

If you can afford a little extra time, the world is a veritable playground for healing, relaxing yoga retreats.

Haramara Retreat Center

Where: Sayulita, Mexico
Focus: Yoga, wellness, cultural immersion
Cost: $216/night, 2-night minimum

Accomodations at the Haramara Yoga Retreat Center in Sayulita, Mexico
Haramara Retreat

Tucked somewhere between the jungle-blanketed Sierra Madre Occidental mountains and the rugged Pacific Ocean is Haramara Retreat, a yoga/wellness retreat outside the tiny bohemian Mexican surfer spot of Sayulita.
The beauty of Haramara is the “at your own pace” nature. There are group retreats held throughout the year, but travelers can also come on an individual basis and design their own wellness experience. Yoga classes are available year round, as are other forms of wellness, like the traditional Mexican temazcal (purification ceremony) experience, cooking classes, and a full-service spa. The focal point of the resort is the elevated palapa yoga platform that overlooks the stunningly rugged mountains and ocean.

Sivananda Ashram Yoga Retreat Bahamas

Where: Nassau, Bahamas
Focus: Yoga, meditation, adventure experiences
Cost: Price: $96/day
A salutation to the Caribbean sun is a true yoga goal. Sivananda Ashram Yoga Retreats makes the Bahamas the spot for aspiring and experienced yogis alike. Founded by Swami Vishnudevananda, Sivananda is a literal island oasis for spiritual growth, healing, and relaxation.
Prepare to start the day with a 6 a.m. meditation, followed by Asana and Pranayama sessions. From there the itinerary becomes more free form, as guests can create their schedule based on what speaks to them, including more workshops, snorkeling, lectures, etc., all followed by a group afternoon yoga class.

Sathi Retreats

Where: San Juan del Sur, Nicaragua
Focus: Yoga, surfing
Cost: $207/day
Sathi Retreats is a rustic luxury-style retreat organizer that both hosts retreats and assists those who want to host a retreat of their own. In fact, the company was founded by a lover of yoga who is not actually a yoga teacher! But she is a master at events and has a passion for travel, so she loves facilitating yoga teachers in bringing together their students to fantastic locations.
One of the retreats, in San Juan del Sur, Nicaragua, combines both yoga practice with surfing. Attendees will warm their muscles each morning with 90-minute power yoga then grab a board and hit the waves. The best part is you don’t have to be a pro surfer to enjoy this retreat, as the waves surrounding San Juan del Sur are mellow enough for novices. The day ends with AcroYoga and a family-style dinner.

Museflower Retreat

Where: Chiang Rai, Thailand
Focus: Gentle yoga, meditation, relaxation
Cost: $500
With three-, five-, and seven-night packages, Museflower Retreat in the mountains of Thailand sets the stage for helping travelers incorporate yoga into their daily life. Each retreat includes wellness workshops, meditation, farm-to-table food, Hatha yoga, and spa treatments.

Museflower Retreat & Spa in Chiang Rai, Thailand, at night
Museflower Retreat and Spa

Chiang Rai is one of the most beautiful spots in the country, and the retreat provides access to the surrounding areas with hikes in the hills and local food tours. On property, Museflower has a Himalayan rock salt pool to help take the relaxation aspect to the next level.

Drunk Yoga

Where: Various destinations
Focus: Yoga, wine tasting, cultural experiences
Cost: Varies

Drunk Yoga Yoga Retreats and Classes in New York City
Drunk Yoga

Drunk Yoga is all about taking the pressure out of the practice. Founder Eli Walker has been teaching yoga in New York City since 2014. Her inspiration for founding Drunk Yoga was to ditch perfectionism, focus on empowerment, and turn the practice into a party. Drunk Yoga offers regular classes in New York City, but they also host retreats to notable wine regions like Portugal, Italy, and more. Each retreat has sober yoga classes, afternoon workshops, vegetarian or vegan meals, wine tasting, and sightseeing/cultural tours.

Divine Your Story

Where: Bali, Indonesia
Focus: Restorative yoga, wellness, empowerment
Cost: $1,750
Combining yoga and theater, Divine Your Story is a unique twist on a traditional yoga retreat that teaches theatrical techniques and best yoga practices to help guests empower themselves. Hosted each year at Jeda Villa in Pemuteran, Bali, the retreats are designed to help participants gain perspective and clarity. The retreat includes daily yoga practice, guided meditation, afternoon classes to help “rewrite your life story,” plus restorative, meditative, and inversion workshops, twice daily gourmet meals, beach access, pools, and more.

Ananda

Where: Garhwal, India
Focus: Intensive yoga practice for experienced yogis
Cost: $895/night
For a truly indulgent and luxurious yoga getaway, why not visit the birthplace of yoga itself? Ananda is a Himalayan hideaway tucked high in the mountains that offers more than just a yoga getaway. It is an intensive, immersive, one-, two-, or three-week cleanse that requires deep knowledge of postures, breathing, and meditation.
Meals are Ayurvedic in design, which means they allow for natural detox. Days are filled with five or six yoga sessions, and in between you can maximize the vacation experience with devotional rituals on the Ganges River, white water rafting, or animal safaris.

Blue Osa Yoga Retreat

Where: Puerto Jiménez, Costa Rica
Focus: Yoga teacher training
Cost: $2,890

Blue Osa Yoga Retreat & Spa in Puerto Jiménez, Costa Rica
Blue Osa Yoga Retreat & Spa

Have you ever wanted to become a yoga teacher? Surely there are dozens of spots in your home city to get your yoga teacher certification, but why not make an epic escape out of the experience? Blue Osa Yoga Retreat & Spa is hosting a 14-day, 200 yoga teacher training from September 29 to October 13, 2018.
The retreat provides a daily menu of meditation and yoga (and fresh food!) in a tropical setting, where you’ll expand your foundational practice in yoga, learn new sequences to teach, become proficient in leading multi-level classes, and more. And if you can’t make this trip—or want to check out one of their retreats designed just for practitioners of yoga—you’ve got a year’s worth of events to choose from.

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Collective Editor's Exclusives Exclusives

How To Build The Ultimate Home Gym When You’re Short On Space (And Cash)

The great gym debate was my daily struggle throughout the first two years of my professional career. Each evening during my commute I would ask myself: Should I force myself to go to the gym when all I want to do is beat traffic and get home to my fur babe? Do I race home only to find myself sitting on the couch filled with regret that I hadn’t just sucked it up and prioritized physical exercise? Is the money I’m spending on this gym membership each month actually worth it if I don’t attend daily?
Now you may be wondering, Why doesn’t this chick wake up earlier and work out before she goes to the office? And that, my fellow boss babes, is a valid question. I have, however, attempted the early-riser workout multiple times during my lifetime, and it has a success rate of zero for me since I am not my true self in the morning but instead a crabby toddler trapped inside of a grown woman’s body.
Since I’ve learned through trial and error that evening workouts are what works best for my schedule and body, I was initially drawn to the idea of a gym membership, especially one that offered access to various fitness classes later in the day. Despite this enticing group class atmosphere, I still found myself rushing home after a long day at work and avoiding the gym entirely. As I calculated the cost of my gym membership in my head ($20 per month x 12 = $240 each year), it dawned on me that I could remove this daily source of stress and guilt by creating my own home gym!

Home Sweet Home

Shortly after this realization, I decided to cancel my gym membership and began seeking free ways to keep my body moving after work such as plogging and began repurposing my gym membership money into funds for equipment for my home gym.
Fortunately for me, my house has a small extra bedroom (8 x 10) that my fiancé and I use as an office that I knew would be the ideal place to create my gym. Although this room isn’t particularly large, it does offer a lot of natural light, which I find comforting after a long day at the office staring at a computer monitor (or three).
As I began to brainstorm what items I would need for my home gym, I knew that I wanted to keep the space both minimalistic and motivating since—let’s face it—I’m 26 and short on time and cash, so I want to make my home workout efforts count. To create my ideal workout sanctuary, I prioritized finding versatile, compact fitness equipment that could be easily stored in a corner of the office/home gym room.

So what’s in my home gym, you ask?

  • Resistance bands: These different colored natural latex bands are associated with varying levels of resistance so that you can increase the level of difficulty as you become more experienced. I was drawn to this particular set because they came with a compact storage bag and a workout instruction guide. Looking for some full-body resistance band exercises to try? Look no further, sis. HealthyWay HQ has you covered, just click here.
  • Adjustable kettlebell: Some people choose to buy a kettlebell set (typically with three individual kettlebells of varying weights), and that is totally fine, but I personally love the portability of this adjustable kettlebell. You can easily adjust this kettlebell from 5 lbs to 8 lbs and up to 12 lbs with a simple click and twist motion. Kettlebell workouts are a wonderful option for a full-body workout and are my go-to if I’m feeling anxious, so this adjustable kettlebell was a must-have item for my home gym.  
  • Jump rope: Ah, the trusty jump rope! This workout staple is not only compact and easy to transport, but jumping rope also has some impressive cardio benefits. (If you aren’t blessed with high ceilings like I am, you might need to take this part of your home workout into the yard.) Though I’m no jump rope queen like Janine Delaney, I do find jumping rope a great way to warm up my body before starting a bodyweight workout circuit. Want to try the HealthyWay jump-rope workout challenge? Start here.  
  • Dumbbells: Dumbbells were another item that I knew I wanted to have in my home gym. When I went to local sporting goods stores to buy new dumbbells, however, I was a bit startled by the prices, so I began scouring local garage and estate sales in the hopes of finding a more budget-friendly dumbbell set. About two months later, I purchased a pair of 10 lb dumbbells for $3 from an elderly man who was moving to Florida to retire. Although he refused to take me to the beach with him, he did give me a great deal on these gently used dumbbells! If you’re trying to save some cheddar while designing your home gym space, I strongly recommend exploring what your local garage salers have to offer. If Amazon shopping is more your thing, these cast-iron and rubber dumbbells are a great place to start your search.

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  • Yoga mat + towel: Despite the fact that hot yoga is my practice of choice, I still enjoy rolling out my mat at home for a 20-30 minute vinyasa flow at least once each week. This reversible lululemon yoga mat and towel was definitely a splurge, but since I use these items multiple times per week (at home and in a studio setting), this was an investment that I could justify.
  • Soccer ball: My athletic career began at the age of three when my father gave me my first soccer ball. A select soccer career and Junior Olympics championship later, I still always keep a soccer ball handy (although my footwork and cardio are nowhere near what they used to be). A soccer ball is a relatively cheap investment that can last for years. Once a week I’ll juggle the soccer ball or do various exercises in my home gym, using household items like mason jars in place of cones. These exercises keep my mind focused and heart rate elevated as I challenge myself with different patterns to put my footwork to the test. Plus, this is a great way for me to switch up my workout routine that brings back happy memories. For full disclosure: I have had the same size 5 soccer ball for the past five years, so this wasn’t something that I needed to buy for my home gym. I am personally a fan of adidas soccer balls, but it is really a matter of personal preference. Most quality soccer balls will cost between $20 to $45 on average.
  • Seventh Generation Disinfecting Wipes: I’m admittedly a bit of a germaphobe, so I like to keep these natural surface cleaning wipes handy in my home gym to wipe down any equipment (aside from my yoga mat—but for ways to clean your yoga mat, we’ve got you covered here) after use. It also makes me feel good to take care of my home gym items so that I can ideally extend the life of these purchases and make my investments last for years to come.

[products ids=’1007066,1007070,1007072,1007075′ type=full]
By making conscious product selections, I was able to acquire all of the equipment that I needed for my home gym for less than I would’ve spent on a one-year gym membership. If my calculations are correct *pushes up glasses*, these items cost around $160 (we can call it $180 if I had purchased a new soccer ball), so I’ve already saved $60 by making this switch.  
Aside from the cost aspect, one of the things I love most about my home gym is that I no longer have to worry about the great gym debate during my commute after work because my gym is within my home.
With these few items, I now have the ability to do cardio workouts, kettlebell exercises, bodyweight workouts, yoga flows, and so much more—all from the comfort of my home! When I’m feeling uninspired, I simply turn to YouTube and watch workout videos from Blogilates or listen to a HealthyWay Collective playlist for a motivation boost.
Speaking of motivation—that is the final important element of my home gym space. To remind me why I began my fitness journey in the first place, I’ve hung various positive affirmations and images of women who inspire me on the walls and try to keep the room as clutter-free as possible. To achieve this, I keep my yoga mat and towel in a slender, hand-me-down basket from my mom, use a homemade wooden wall mount for my jump rope and resistance bands, and keep the remainder of my exercise equipment in a small storage box that was once collecting dust in my basement.  
With a little bit of space, a few repurposed items, and some lucky Amazon steals and garage sale finds, you too can create your ultimate home gym for less than what you would spend on a gym membership. With that being said, I want to conclude by pointing out that my intent is to show that you can create an epic home gym for less than what you would spend on a gym membership…but that doesn’t mean you should. If the gym is your happy place—go to the gym and get your sweat on, girl! Each one of us has our own unique fitness journey and sources of motivation, so do what works best for you.
If you create your own home gym space, I’d love to see! Be sure to post your pics in the HealthyWay Collective Facebook group or tag @itsthehealthyway on Instagram.

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Nosh Nutrition x Advice

What's The Deal With Collagen Supplements?

It’s fair to say that collagen is in the spotlight.
Collagen peptides are flying off the shelves. Travel-size pouches of this tasteless, dissolvable powder can be found in gym bags and purses all around the world. If you wish, you can have bone broth shipped directly to your front door or pick it up in the cooler section of many grocery stores.

iStock.com/iprogressman

If you’re puzzled by the sudden increase in attention on collagen lately, join the club. We’ve found ourselves curious about these emerging supplements. Can collagen-supporting products keep you looking younger and improve your overall health? Or are they simply a chance to make money off impressionable health-minded consumers?

Understanding Collagen

Collagen is a protein that has many jobs in the human body. For starters, collagen serves as connective tissue for bones, skin, muscles, and more. It also plays a role in the blood clotting process and keeps skin looking young by giving it elasticity.

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It’s the most plentiful protein found in animals and humans, with at least 16 existing types of it, according to research published in Molecular Cell Biology. Types I, II, and III, though, account for between 80 and 90 percent of the collagen present in our bodies.
One of collagen’s primary responsibilities is forming support systems for the body. Without it, muscles, tendons, bones, skin, organs, and blood vessels simply wouldn’t have the elasticity or strength they need to do their jobs.
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Along with chondrocytes, proteoglycan, and elastin, collagen is one of the four substances that make up the cartilage in your joints. Cartilage, of course, acts as a padding between bones, reducing friction between them and absorbing shock—collagen keeps that cartilage strong.
Our bodies naturally produce collagen from the nutrients we consume. The production process, like that of most proteins, requires ample amino acids, particularly glycine and proline. In order to turn these amino acids into collagen, our bodies also need vitamin C.
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If you’re eating a well-balanced diet, the body will have everything it needs to make collagen, according to board-certified dermatologist Janet Prystowsky, MD, PhD. But as our bodies age, it’s normal for collagen production to slow down. The collagen we do have often breaks down during the aging process, as well. Fear of this process leads some people to turn to collagen supplementation—more on that later.

Signs Your Collagen Production Has Slowed Down

Aging bodies produce less collagen and might exhibit one, or all, of these telltale signs or symptoms that collagen breakdown is taking place.
When the breakdown of collagen occurs, skin elasticity decreases. This causes the skin to sag, according to Prystowsky, and when you press on it, it won’t bounce back. It also leads to some skin wrinkling with age.

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When you’re experiencing collagen breakdown, your joints can also suffer, according to Luiza Petre, MD, a board-certified cardiologist and weight management specialist. “You will experience lack of joint stability, joint stiffness, and pain,” she says, adding that achy and sore muscles also come with the territory.
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Petre says collagen breakdown and slowed collagen production are also associated with thinning of hair and gum recession. One 2009 study even linked collagen degradation with the inflammation that occurs from periodontal disease. It is important to note that things like gum recession and thinning hair aren’t exclusive to collagen breakdown, but collagen breakdown can play a role in these processes.
While some collagen breakdown is normal, it is important to help your body create the collagen it needs to keep you strong and healthy. Aside from supplements and powders, there are some foods you can eat to foster your body’s natural collagen production.

Supporting Collagen Production

The body needs certain nutrients to keep up with collagen synthesis, and whole foods are the best way to give the body what it needs.
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Amino acids are essential to the collagen production process. Because amino acids are the building blocks of proteins your body needs, foods high in protein will help you get plenty of these nutrients. No matter your tastes or dietary preferences, there’s a protein-rich food for you; you can get amino acids from meat and seafood as well as plant-based protein sources like legumes.

HealthyWay
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Cabbage, kale, cauliflower, and spinach are among the many vegetable sources of amino acids. Fruits like apricots, bananas, and goji berries also contain amino acids.
The body needs vitamin C to complete the collagen production process. Vitamin C is plentiful in brightly colored fruits and vegetables, including citrus fruits, berries, avocados, and leafy greens.
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Additionally, zinc aids in collagen production, according to Petre. She recommends getting zinc from wild-caught salmon. Vegans and vegetarians can obtain zinc from legumes and oats or vegetables like spinach, mushrooms, and asparagus.
Petre is also a huge advocate of including greens in your diet for another collagen-boosting nutrient.
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“Greens such as broccoli, bok choy, green beans, arugula, lettuce, green algae, and kale have chlorophyll, which gives plants their color,” she explains. “Studies show that consuming chlorophyll increases the procollagen.”

The Great Collagen Debate

Once we start talking about collagen supplementation and nutrition for collagen production, things get a little controversial. In our research, we learned there is much debate about the benefits of ingesting collagen supplements.
“Your body needs collagen, but you actually make it on your own, so most of us don’t actually need to be adding collagen powder to your foods or taking it as a supplement,” Nicole Osinga, a registered dietitian, told Reader’s Digest.
Prystowsky agrees. She says collagen supplementation doesn’t make sense given what we know about the body. She explains that ingesting collagen doesn’t really translate to more collagen in the body because ingested collagen will be broken down into individual amino acids during digestion. Those amino acids will be absorbed and used by the body for various processes, including the production of collagen.

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On the flip side, Petre advocates for ingestion of bioavailable versions of collagen, or collagen that is most quickly used by the body.
“The best [diet addition that gives] collagen supplies a boost is bone broth,” she says. “It contains a form of collagen that is bioavailable that your body uses immediately.”
If you want to make your own at home, we’ve covered the benefits of and (the recipe for) bone broth before.
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Our experts’ differences in opinion are fairly representative of the opinions that exist about collagen supplementation in the medical and nutrition world. Many believe there are no benefits; others see the potential. Research is still ongoing.
On the pro-supplementation side of the debate: One 2014 study published in the journal Skin Pharmacology and Physiology found evidence that collagen peptides supplementation is associated with greater skin elasticity. And in a 2015 study published in The British Journal of Nutrition, researchers reported improved muscle strength in men who took collagen peptides during strength training compared to those who took a placebo.
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The good news is that there isn’t any evidence to suggest collagen supplements are bad for you—yet. Unfortunately, most research is in the early stages. Studies have been small in scope or short in duration. More research is needed before we can say with certainty that collagen supplementation helps.
However, the supplements probably aren’t dangerous. While they may cause mild side effects, as any supplement has the potential to do, and they aren’t subject to FDA review, they are more than likely safe. As for their level of overall usefulness, well, that’s still up for debate.
If you’re interested in finding out more, we’ve covered this subject more extensively in our guide to collagen powder.

Living a Collagen-Friendly Lifestyle

No matter what side of the collagen debate you find yourself on, it’s pertinent to point out that there are proven ways to support the collagen already in your body. In addition to supporting collagen production, there are things you should avoid in order to slow down the deterioration of existing collagen in your body.
Collagen breakdown is accelerated by excessive consumption of sugar and refined carbs, according to research published by the journal Clinical Dermatology. Sugar and refined carbohydrates are best consumed in moderation.

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Protecting your skin from the sun is essential to avoiding collagen breakdown. We know sun-damaged skin ages more quickly, and research published in the journal Antioxidants explains that UV rays actually reduce the amount of collagen in the body. If you want to prevent the breakdown of your body’s precious collagen supply, wear sunscreen and cover up with protective clothing any time you’ll be in the sun.
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Smoking also slows down production of collagen, according to a study in the British Journal of Dermatology. Knowing this, along with the many other serious side effects of smoking, get support from friends and family, seek out medical assistance, or join a cessation program to give up this addictive habit for good.
Of course, we’re not suggesting you shouldn’t supplement—that’s up to you and your healthcare provider to decide. What we are suggesting is that you begin by living a collagen-friendly lifestyle.
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Practice good nutrition, eat plenty of colorful vegetables, and include protein sources high in amino acids in your diet. Give up on harmful habits, and slather yourself in sunscreen any time you’ll be in the sun. We know these things will support the production of collagen in your body, so we think they’re a great place to start.

Categories
Favorite Finds Nosh

7 Tasty Summer Rosé Cocktails That Are Too Pretty To Drink (But Too Tasty To Leave Untouched)

Some call it rosé and some call it summer water (we prefer the latter). Whether you sip this pink perfection sweet or dry, there’s a bottle of rosé for everyone—and it works in any cocktail that could use a splash! Rosé has been making appearances in everything from sangrias to margaritas all summer long, and you know we couldn’t miss out on all the fun.
We’ve thrown together a list of our favorite summer rosé cocktails for the ultimate inspiration. Make these for a ladies’ night on your patio or a cozy night in with your boo—either way, we’re positive these cocktails will leave you feeling refreshed and rosy.

Rosé Lemonade

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@dessertfortwo

Day Owl Ruby Rosé Cocktail

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@dayowlrose

Rosé Royal Cocktail

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@crateandbarrel + @100_layercake

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Watermelon Rosé Margarita

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@howsweeteats

Strawberry + Peach Rosé Sangria

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@whatsgabbycookin

Frosé Slushy

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@stylemepretty

1 Step Lavender Frosé

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@publiclivessecretrecipes + @summerwater

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Categories
Wellbeing

Can Science Stop Aging? A Look At The Strange Science Of Senolytics

We’d like to think we’re going to live forever, but realistically speaking, that’s…well, unlikely.
In 2016, American life expectancy declined for the second year in a row, per data (link opens a PDF) gathered by the National Center for Health Statistics. That’s largely due to various worsening health problems like heart disease and stroke. In any case, the news is pretty grim; the average American will live to be 78.6 years old, a whole two decimal points fewer than in 2014. Women can expect to live for about 81.1 years, while men can expect to live a measly 76.1.
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Nobody likes to think about getting old, but that’s exactly why some scientists are obsessed with the concept. Someday, we might be able to slow down the aging process or even halt it entirely—and, according to a recent research review, that day might come sooner than we think.
The piece, which was first published in The Journal of American Geriatrics, attempts to evaluate the clinical potential of senolytic drugs. A team led by James L. Kirkland MD, PhD, outlined testing guidelines for senolytics (and yes, we’ll explain exactly what that means in a moment). These drugs would be the first substances designed specifically to target the aging process, and if they’re effective on humans, they could change the way doctors treat age-related diseases (and make parking at Denny’s much more difficult).

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Before you break out the sparkling grape juice and celebrate, we should note that we’re a long way from turning society into some sort of elder-run utopia. We don’t have proof that senolytics work, and if you’re hoping to head to your local supermarket and pick up a big bottle of senolytic pills, you’re going to be disappointed.

The purpose of the paper was merely to establish practices for clinical trials. Still, the authors note that medicine that targets fundamental aging processes “could transform geriatric medicine by enabling prevention or treatment of multiple diseases and functional deficits in parallel, instead of one at a time.”
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In other words, instead of treating diseases linked to aging, like Alzheimer’s or cancer, doctors would target aging itself. We decided to look into the science to try to determine whether a magical anti-aging pill is really right around the corner. Hint: It’s complicated.

Buckle up: Here’s how proposed senolytic drugs would work.

Senescence occurs when a cell stops dividing; it essentially dies but remains in the body. Senescence is thought of as a natural part of the cell aging process because, if cells replicated forever, they’d eventually become cancerous.
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“The purpose of this … is to make sure that these cells do not maintain their damaged genomes any further in the organism,” Ira Pastor, CEO of regenerative medicine company Bioquark and member of the World Economic Forum’s Human Enhancement Council, tells HealthyWay.
The problem is that senolytic cells don’t just disappear after they’ve stopped working. They hang around and secrete signals called SASPs (senescence-associated secretory phenotype, in case you’re studying for an advanced biology test), which tells the body to get rid of them. Those SASPs also contribute to the various negative processes we associate with aging.

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Eventually, the body eliminates the senescent cells, but by that time, the damage is done. As we get older, our bodies become less efficient at getting rid of the senescent cells, feeding the aging process.
“The core belief … is that as we get older, and as the elimination of these senescent cells is slowed down, the SASP secretion is detrimental to the surrounding tissues and can cause a range of other problems, such as inflammation, tissue damage, and degeneration, therefore speeding up aging processes,” Pastor says.
That’s where senolytics come in.

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“Senolytic therapeutic substances are being developed to see if it is possible to selectively induce [or] enhance the elimination of these senescent cells from the body.”
Senolytic substances could potentially compel the body to speed up its elimination processes, turbocharging the garbage collection and allowing us to stay young, fit, and beautiful forever (or at least slightly younger and fitter than we’d be otherwise).

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That all sounds pretty good to us. Unfortunately, the aging process isn’t exactly simple, and scientists don’t think of cell senescence as purely bad—or good, for that matter. Yes, this next section is a bit of a bummer.

There’s a pretty strong argument against senolytics.

Here’s the thing: Cell senescence is complicated, and it’s not exactly spontaneous.

“It is important to understand that senescent cells don’t just pop up out of the blue,” Pastor says. “There is a whole ‘upstream’ system of tissue-level architecture dynamics—tissue membrane potentials, forces of mechano-transduction, signals from the microbiome, visco-elasticity of interstitial fluids, molecular crowding/variability, etc.—that controls their production and deposition.”

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Dizziness aside, here’s what we got out of that: Senescence isn’t a random occurrence, and getting rid of the senescent cells won’t necessarily stop your body from producing them.

“Just like we are now understanding that cancer is no longer just about random single cells that have ‘forgotten to die,’ but more of a tissue-level disease that produces cancer cells, the same can be said for senescent cells,” he continues.
An article by Jan M. van Deursen, first published in the journal Nature, supports the idea that senescence is a multifaceted process—and, at times, an extremely useful one.
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“It’s also important to understand that senescent cell bio-dynamics are also very beneficial in many facets of our life and in keeping us alive,” Pastor says. “Aside from being beneficial in preventing cancerous transformation, they are important in human wound-healing dynamics, certain components of human regeneration, and—probably most importantly—in various aspects of tissue patterning, especially during embryonic development.”
Wait, embryonic development? That seems kind of counterintuitive if senescence is associated with aging.
“Paradoxically, embryos are full of senescent cells during their development, and this represents the exact opposite of aging, where the new fetus is becoming more robust and resilient,” Pastor says.
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This is a type of programmed senescence; during normal development, embryos produce a high number of senescent cells, which allows them to remodel their tissues. To put it plainly, you wouldn’t want to eliminate senescence entirely.

With that said, there’s still some hope for the therapy.

At this point, the arguments on both sides of the issue are pretty much theoretical, but experiments are underway to determine whether stopping senescence can extend health in old age. Some animal testing, reported Scientific American, indicates that senolytic substances are safe and potentially effective in mice, but Pastor believes that those studies are misleading.

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“Humans never experience the ‘flood’ of senescent cells in our bodies that are seen in the genetically engineered animal models,” he explains. “We have actually very few at any given point in time, as our bodies are very good at getting rid of them.”
“So, ultimately, I believe that it is not the senescent cells that are causing these diseases of aging, but the actual reverse: In diseased tissues, senescent cells are being created or ‘hijacked’ as part of the grander disease and pathogenic tissue remodeling processes, orchestrated from many other factors which truly represent a complete process of biological aging.”
Therefore, eliminating senescent cells might not be effective in humans, since our bodies will quickly replace them.
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“Our belief is that just killing them off faster will probably not do much beyond opening up space for more to be created. One still needs to turn off the disease processes upstream that are causing their formation in the first place. Still, time will tell which approach is correct.”
We should note that Pastor’s view isn’t universally shared among scientists; the aforementioned Scientific American piece points to the fact that some believe removing senescent cells will cause the body to create new tissues, thereby slowing down the aging process.

For now, the best way to slow the aging process is pretty straightforward.

Unfortunately, our advice isn’t as exciting as “take this medication and enjoy decades of brilliant youth.” At this point, the only ways to reduce the effects of aging are to get plenty of sleep, eat well, exercise, and wear plenty of sunscreen.

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There’s even some research that suggests drastically reducing caloric intake for a few days a month can help extend your lifespan. Note, however, that even the researchers behind these findings don’t recommend extreme changes in what you eat for any length of time.
“Life is difficult enough without engaging in some bonkers diet,” Rozalyn Anderson, a co-author of one of these studies, told Scientific American. “We really study this as a paradigm to understand aging. We’re not recommending people do it.”
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We’ll go a step further and recommend against it. Aging is the decline of health; if you want to fight it, it’s best to practice healthy habits.

Unfortunately, the visible effects of aging rely on your genetic profile, so for the time being, there’s not much else you can do—but if senolytics do turn out to be an effective form of therapy, that could change in a hurry.
“In the coming years, we will see whether this strategy of increasing their elimination impacts human diseases and thus healthy aging,” Pastor says. “[At Bioquark], we do not much believe in the concept.”
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Still, human trials might begin sooner rather than later. If senescence really is the gateway to the real-life Fountain of Youth, it’s an exciting time to be alive (and, more importantly, to continue to be alive).

Categories
Healthy Pregnancy Motherhood

What You Need To Know About Pitocin Induction

By the time Emily Theys got to 41 weeks pregnant with her first child, the baby was showing no signs of coming out. Theys was only a couple of centimeters dilated and not fully effaced, and her doctor predicted that her baby was on the bigger side (while Theys has a smaller frame). An induction was ordered. On the morning of the induction, the doctor started the Pitocin drip at 7 a.m.
You may have heard of Pitocin inductions—and horror stories and tales of success alike—but before you agree to a Pitocin induction, it’s important to know what Pitocin is and how it can affect your labor and birth.

What is Pitocin and how does it work?

Pitocin is the synthetic form of oxytocin, the naturally occurring hormone thought to control—at least in part—uterine contractions (in addition to being the “love hormone”!).
Pitocin works by causing the uterine muscles to contract periodically, causing the contractions required for vaginal delivery.
Pitocin is administered through an IV and is increased gradually until the patient is in labor, explains Sara Twogood, MD, an OB-GYN and assistant professor at the Keck School of Medicine of the University of Southern California. The dose is usually increased every 30 to 60 minutes.
The dosage often varies from woman to woman: “Some women will need a very little dose and some will need the maximum dose,” explains Twogood. “We can’t predict that ahead of time. I usually tell women that with their first baby, we anticipate delivery about 24 to 36 hours after the induction starts. For women with their second, third, fourth babies, the induction process is usually a lot faster.”
The fetal heart rate, uterine contractions, and patient are monitored to ensure the baby is tolerating the contractions and the dose is adjusted as needed. (That said: Pitocin won’t work unless your cervix is favorable—meaning you have a relatively high Bishop Score and your cervix is soft and effaced.)

Pitocin and C-Sections: Are they related?

When Theys’ Pitocin induction started, she was immediately hooked up to a monitor. By the middle of the afternoon her water broke. Although she was having contractions—she could see them on the monitor—she couldn’t feel anything, despite not having an epidural.
She’d expected to endure the Pitocin with no additional drugs (“I have a high pain threshold!”), but soon it became unbearable. She kept at it by watching the monitor so she could see when a contraction was coming. “It helped because I could see when it was going to end. But soon they became really unbearable, like sharp lightning pains to my gut and through me. I was doubled over, clenching onto something.”
Over the next few hours, with the Pitocin turned down, Theys never dilated to more than 9 centimeters and, 24 hours after her water broke, she was rushed into an emergency c-section.
[pullquote align=”center”]“I think Pitocin sometimes gets a bad reputation, but looking at it from this perspective can be helpful.”
—Sara Twogood, MD[/pullquote]
Theys is far from the only one who’s been induced with Pitocin only to end up in the operating room. A 2004 study showed that of over 1,600 women who had Pitocin used either to induce labor or to augment spontaneous labor, the former group had a higher-than-average c-section rate.
However, according to Twogood, the main reason Pitocin is associated with an increased risk for c-sections has more to do with the indication for Pitocin than the Pitocin itself, assuming Pitocin is being used safely. In other words, Pitocin is used to augment labor when it is is not progressing as expected.
“Labor not progressing as expected is associated with an increased risk for a cesarean,” she says. “Using Pitocin in this scenario can help decrease the need for a cesarean. I think Pitocin sometimes gets a bad reputation, but looking at it from this perspective can be helpful.”
Rosemary Dardick, mom of 3-year-old Ella, in L.A., was administered Pitocin—and it did lead to a vaginal birth. Dardick was induced on her due date because she had started to show signs of preeclampsia; her induction process started with misoprostol, which barely did anything. The next day her doctors tried to induce labor with a balloon (also known as a Foley bulb)—a procedure she wound up enduring twice.
“Those were awful from start to finish,” she says. “They hurt while they were being inserted and the first one hurt coming out too. The second one worked faster than the first. Ella was sunny side up and it wasn’t clear if she was going to be able to turn herself around.”
[pullquote align=”center”]“The main—and intended—effect of Pitocin is painful uterine contractions.”
—Sara Twogood, MD[/pullquote]
After receiving Pitocin, however, Dardick’s contractions progressed very quickly. “Whereas before I would mainly be able to tell I was having a contraction by looking at the monitor, I definitely felt them after the Pit,” she says. “The epidural was awful and I still have lingering effects from it, but I can’t imagine laboring without it after the Pitocin.”
The dosage was turned up and down for Dardick, too. “They tried to labor me down for an hour or so Monday morning so I’d be able to rest for a bit, but after two days of prodding, Ella was suddenly ready to go immediately,” she says. “In fact, the nurse almost delivered Ella because the doctors couldn’t get to my room fast enough. So while the inducement lasted a long time, I was only in active labor for about 30 minutes. She’d turned herself around and was no longer sunny side up.”

Side Effects of Pitocin

Remember Theys’ horrific contractions? She wasn’t wrong that they were truly unbearable. “The main—and intended—effect of Pitocin is painful uterine contractions,” says Twogood. “It’s thought these contractions are more painful and stronger than spontaneous labor contractions, but this is clearly very difficult to study and know.”
In addition to extremely painful contractions, for some women, Pitocin can cause water retention. Other side effects may be skin flushing, fast heart rate, nausea, or vomiting. But Twogood is quick to point out that most women tolerate Pitocin very well.

Why Doctors Induce With Pitocin

“Inductions are usually recommended when the risks of continuing the pregnancy are higher than the risks of induction and delivery of the baby,” explains Twogood. This means that the baby is premature but continuing the pregnancy is too dangerous.
Some other indications include preeclampsia, chronic hypertension, gestational or pre-gestational diabetes, cholestasis of pregnancy, placental insufficiency, concern about fetal well-being or fetal growth restriction, low amniotic fluid, intrauterine infection, premature and/or prelabor rupture of membranes, twins, or going past your due date.
Many doctors rely on other medications or methods to induce labor before getting to Pitocin. The most common ones? Cervidil, transcervical balloon catheter, misoprostol (or Cytotec), and rupturing the membranes. “Membrane sweeping, nipple stimulation, and castor oil may help, and I use these techniques when we are trying to coax spontaneous labor,” Twogood says, “but they are not as effective as the other techniques so I don’t rely on them solely when induction is medically indicated.”

Risks of Pitocin Induction for Mom

You can’t move around.

Once on Pitocin, you have to stay in bed and be strictly monitored, which means no more wandering around, sitting on a birthing ball, or any of the other laboring techniques you may have learned.

You can’t eat anything.

This is because you risk asphyxiation if you need an emergency c-section—which requires going under anesthesia.

It might not work.

According to the Mayo Clinic, 75 percent of inductions end in a vaginal delivery—which means that 25 percent end in emergency c-sections, like Theys’.

Too strong contractions can tear the uterus.

This is more of a problem for women who are opting for VBACs (vaginal birth after c-section).

Risks of Pitocin Induction for Baby

Some babies don’t react well to the intense contractions that come along with Pitocin, which can lower their her heart rates, sometimes necessitating an emergency c-section.
As for other effects on the baby after birth, Twogood says, “Pitocin does cross the placenta and may have similar effects as in the mother, but that is rare. Newborns to mothers who received Pitocin during labor are not treated or evaluated differently than newborns who were not exposed, and there’s no evidence or link to adverse neonatal outcomes.”

Pitocin Use After Delivery

Sometimes the uterus won’t stop bleeding after birth, so Pitocin is used to stop the bleeding by “squeezing down on the raw blood vessels exposed as the placenta is released.”

Pitocin and Autism: Is there a link?

According to the American College of Obstetrics and Gynecology, there is no causal link between the Pitocin and autism spectrum disorder (ASD). A document endorsed by the Society for Maternal–Fetal Medicine states thatalthough the cause of ASD is unclear, it demonstrates a strong genetic predisposition and multifactorial influences. A wide variety of exposures, including many perinatal factors, have been linked to ASD but the suggested associations in many cases are weak, inconsistent, or both among studies, and cannot be equated with a cause and effect relationship

Categories
Life x Culture Lifestyle

We Can’t Get Enough Of @jvn And Queer Eye (And Why All The Binge-Watching Is In Order)

If your workplace or ladygang is as connected by Slack, Microsoft Teams, or group text as we are, you know the sheer delight that is implementing a new, on-trend emoji. Last week’s gift to HealthyWay HQ: a Jonathan Van Ness (aka JVN) emoji created by our graphic designer Alyssa Pearson.
Of course, those of you who love Queer Eye as much as Alyssa, our Editor-in-Chief Ashley Murry, Senior Lifestyle Editor Maggie Tyson, and MD/influencer Elyse Love (who counts Queer Eye among her favorite shows) get the importance of a tiny glyph that features a delightfully surprised (and sweatered) JVN radiating against a bubblegum pink background.
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My binge-watching, on the other hand, revolves around SATC (aka the wind beneath my wings) and E.R. (whose last season has definitely left me in deep winter depressions that I welcomed like a martyr in the name of seeing John Carter’s maturation through to its bittersweet end). All that to say, I’m a Queer Eye outsider who needed to know what all the celebration and good feels are about—STAT.
So, whether you started watching Queer Eye as a gangly tween circa 2003 and have powered through Seasons 1 and 2 of the 2018 reboot (plus the “Yass Australia!” special) or are feeling tempted to run a @jvn Google search to determine what the heck we’re talking about, read on. Ashley Murry and life coaches Sharon Roemmel and Jenny Giblin weigh in on Queer Eye’s cultural relevance and how binge-watching the right shows (for the right reasons) can lift us up and serve as a powerful act of self-care.
But first: a quick QE introduction/timeline for those who are completely unfamiliar with the show:

After the Emoji

Immediately after our 2D Jonathan talisman joined us in Slack, I reached out to Ashley, Sharon, and Jenny to get the scoop on some of the things they think Queer Eye does well, and they’re not just for those receiving the Fab Five makeovers.
Sharon, a certified life coach, registered yoga teacher, and licensed massage therapist (who shares that she’s a lesbian, “although”—her words—“not certified” 😂) says she loves Queer Eye and thinks the show’s appeal comes from two things:

We see ourselves in the weekly guests. We relate when Tom on episode one says, “You can’t fix ugly.” Whether our own moments include feeling ugly, too fat, too skinny, not well-dressed, too shy, not smart enough, or some other perceived failing, we let those moments limit us. As we connect with the guests’ lack of belief in themselves and then watch their transformations, we can see what’s possible for us. We see that we, too, are worthy. We could update our wardrobes, learn a few skills in the kitchen, and get rid of that pile of magazines to begin shifting our lives for the better.
The second appeal relates to the feel-good nature of seeing others shine. In an era where people feel free to say cruel things to others both online and in person, where violence and harm are perpetrated every day, it feels good to see strangers lift someone up. The show reminds us that when we see the best in others, they do shine.

Jenny, a trained therapist and life coach who lives in Hawaii and rarely ever watches TV, is also a huge fan of Queer Eye. “After watching the very first episode of Queer Eye with a friend who was visiting, I was moved to tears and it instantly replaced Keeping up with the Kardashians as my new favorite show,” she shares. “I instantly downloaded Netflix and proceeded to watch the entire two seasons over the course of the next few days—and cried during almost every single episode.”
Jenny says Queer Eye can—without putting it into words—expose us to the following very important (and empowering) ideas:

1. The power of deep transformation comes from within. You can take anyone and use the right tools to help get them from who they are now to who they want to be, but that deep willingness to change has to come from within.
2. The most powerful experiences that can heal and change us come from the bond we have with the person guiding us, and the power of human connection.

“You can tell from watching Queer Eye that every single cast member on there feels some kind of love or actually genuinely cares about the person they are working with,” Jenny says, going on to share that based on her professional experiences, “the number one predictor of whether or not therapy will be effective is based on the connection between the therapist and the client.”
In the case of Queer Eye, she believes the reason that the outcomes of the Fab Fives’ makeovers are so impressive is the connection between each client and cast member. Takeaway: Who you surround yourself with and choose to learn from can make all the difference.
Jenny also highlights two more Queer Eye ideas that really resonate with us:

3. Our style and our environment, and how we take care of it and use it to reflect how we feel and our true sense of self, is so important, but this can be easy to lose sight of during times of stress, or just over time, especially when we lose sight of valuing ourselves, or feeling not good enough, or just from taking care of others and focusing on our to-do lists or responsibilities.
4. We were not always taught how important or necessary it is sometimes to put ourselves first, or to take care of ourselves so we can take care of others and be the best versions of ourselves—or how we were meant to live an amazing life.

These are things we can learn, and Jenny believes Queer Eye reminds us and gives us permission to give ourselves the self-care we need, “along with the tools and inspiration you need to bring that into your own life while you cheer others along.”
Ashley reaffirms Jenny’s points in reflecting on why Queer Eye has had such a positive impact on her, sharing that Queer Eye “shows that what’s on the outside can impact what we feel on the inside.”
She believes it gives people—women especially—the freedom to explore outward expressions of beauty if they feel compelled to. “It’s not about the clothes or the new haircuts, but how those simple changes can often give us the opportunity to see ourselves in a new light. It’s a major nod to self-care.”
https://www.instagram.com/p/BkFv7XvFW4K/
These self-care, feel-good points alone are enough to get us feeling warm-hearted and proactive, but it’s Ashley and Sharon’s discussion of Queer Eye’s power to expose and heal certain realities we all live with that can really take our appreciation of what the Fab Five, the show’s producers, and Netflix are doing to the next level.

Talking About the “Queer” in Queer Eye

Queer Eye 2.0, like the Bravo series before it, is a show about gay men who, save the first episode of Season 2 when they make over Tammye, are making over men. So, beyond espousing self-care and encouraging us to prioritize relationships with people who really want to support us as we blossom into our true selves, how does it benefit women?
If you’re ingesting current event media or scrolling through social media, you’ve seen the mean-spirited them-versus-us articles, posts, and comments. Feel-good shows like Queer Eye that highlight diversity can act as an antidote to that polarization and negativity,” says Sharon, who goes on:

It can be easy to forget in this era where gender diversity makes the news daily that many of us were raised in a soup of homophobia or by parents who simmered in that soup. Calling someone a lesbian or a fag was an insult to be feared when I was growing up in the ’60s and ’70s.
Even in this era of gay marriage, our homophobic history colors our beliefs and thoughts about people who identify as LGBT. When we join the Fab Five for one of their makeovers, we get to see some of the diversity in the gay community and some of our outdated beliefs can more easily slip away.

These points resonate with Ashley, who says Queer Eyeexposes us to the often overlooked variety that exists in every lifestyle and sexual orientation. You have Jack, who is feminine and very comfortable in that expression of femininity; you have Antoni, who is much more quiet and reserved. Karamo is a broad black man you may not have guessed was gay—my very point. Tan was raised Muslim and is married to a Mormon man. This is just such a refreshing reminder to explore more of the intricacies of humanhood and a reminder that none of us should confine ourselves to any standard because of a larger label.”
Sharon says that while watching Queer Eye, “we remember that we are more alike than different as we find common ground. By watching others accept their emotions in a supportive and uplifting environment, we can also begin to do the same in our own lives. We see possibilities for caring, healing, and connecting and hopefully take action.”

More on the Medicine

Extracting the show’s production from New York and filming in Georgia (and, for Season 3, Kansas City, Missouri) implies a new element of diversity for Queer Eye as the Fab Five interact with fewer cosmopolitans and more lifelong residents of Middle America. As Ashley points out, “The conversations they have with people from very different walks of life show, with each episode, that we are all far more similar than we are different. And it’s beautiful.”
Finally, as Ashley says, “The show shines light on men showing emotion. Nearly every episode shows the person who is being made over crying or having some sort of emotional breakthrough. This display of emotion is often unexpected coming from men. Society looks to them to be the heroes. It’s such an important example for the next generation of men that they be allowed to show emotion.”
This can also be medicine for women watching Queer Eye, who, let’s be honest, could use some confirmation that men face many of the same fears we do and are capable of tapping into emotions that are just as raw and vulnerable as those we experience when it comes to #metoo, the wage gap, and facing whatever body image issues we’ve developed as symptoms of living in a society that promotes countless unattainable ideals.

So, is binge-watching all bad?

When we think about self-care, binge-watching isn’t necessarily up there on our mental lists of valid pursuits. In fact, we’ve probably all betrayed our own shame when responding to “What’d you do this weekend?” with “Managed to watch three seasons of [insert your show of choice] in under 48 hours without getting up more than a handful of times for powder room breaks and snacks (because vitamin D and showers are optional).”
That said, Sharon, who says TV watching doesn’t typically make her top-ten self-care list, agrees with Ashley and Jenny that “watching a show like Queer Eye can be an act of self-care, especially in context to our current culture.” Remember what she said about all that mean-spirited stuff many of us see on social media? Indulging in a show like Queer Eye—and a little quiet time that doesn’t involve scrolling—might just be an antidote (but not the antidote).

A post shared by Queer Eye (@queereye) on


Sharon’s tips for knowing when binge-watching has crossed a line into a sedentary, emotionally unhealthy behavior:

If you use a show like Queer Eye to numb or check out from your life while staying stuck, then you aren’t practicing self-care. If binge watching leaves you with a high that moves you into warm fuzzy feelings and ready to clean up your own life, then go for it. But if you find yourself numb, binge eating, or feeling worse about yourself, then walk away from the screen. Even if you feel uplifted, but find yourself staying stuck, you might want to take a binge break.

Need to peel yourself off the couch? Why not get some JVN-to-go from his Getting Curious podcast? (I’m listening to the September 2016 episode with plus-size/curve model Denis Bidot right now and it’s 👌.)
Some other self-care activities you can pursue while listening? Organize your closet, stop and drop for an at-home bodyweight workout, or work on your vision board. Have some Queer Eye–inspired successes to share? Keep us in the loop on Instagram at @itsthehealthyway or Twitter at @healthywaymedia.
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Categories
Checklists Collective The Goods

Flying Solo Packing Checklist

Never forget your charge cord again! This packing checklist has you covered, so you can worry about more important things—like working on your tan!

Categories
Lifestyle Well-Traveled

The 12 Best Solo Travel Destinations For Women

There’s nothing quite like jumping on a plane with everything you need in a bag and getting ready for some solo travel.
For me, solo travel is pure therapy: Eating alone can help you savor every bite; navigating foreign cities without a friend builds your confidence; and spending your days exactly as you want (whether that’s museum-hopping, exploring markets, or lounging on the beach) gives you the headspace you might be lacking at home—plus plenty of time to indulge in what matters to you most.
But the best experiences seeing the world on your own completely depend on choosing the right destination.
While no two spots are alike, the best solo travel destinations share some similar characteristics: They have welcoming locals, spectacular scenery, opportunities to make friends, and unique activities you can do on your own. (Bonus points for hotels that are as chic as they are cozy!)
Wondering where to go on your big adventure? Here are some of my favorite solo travel destinations, along with a bunch of places other women jetsetters have fallen in love with as well. Warning: This list will trigger some serious wanderlust.

The Best Solo Travel Destination for Amateur Archeologists: Malta

This small island nation, tucked just beneath Sicily, is a playground for wanderers. From secret swimming coves and top-notch diving that will make you feel like a mermaid to some of the world’s oldest (and best preserved) archeological sites to walking trails on the edges of stunning cliffs, Malta has tons to explore on your own.

A woman solo travels in Mdina, Malta.
@jonisweet

Crime rates are low, most residents speak English, and public transportation is cheap, safe, and efficient, making this an excellent solo travel destination for women (especially first-time jetsetters!).
Make the capital, Valletta, your base for exploring Malta and its sister island, Gozo. Then, spend a week (or more) uncovering the many secrets of the natural and ancient worlds in this off-the-beaten-path solo travel destination.
Where to stay: Ursulino hotel in Valletta makes for an artsy home away from home with comfy duplex suites and a staff that goes out of their way to make guests feel welcome.

The Best Solo Travel Destination for Culture Buffs: Istanbul, Turkey

Architecture, religions, and foods converge in Istanbul, making it a melting pot of cultural goodness (and a pretty rad solo travel destination).
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Mornings start with the Muslim call to prayer, echoing from minarets in the Old City, and a small (but mighty) cup of velvety Turkish coffee. Spend your days wandering through Byzantine churches, Ottoman mosques, and underground treasures (the Basilica Cistern looks like a movie set!). In the evening, dig into big plates of piping-hot falafel at outdoor restaurants and try out trendy cocktail bars.
Istanbul, Turkey is a beautiful solo travel destination near the sea.
No solo travel adventure to Istanbul would be complete without a visit to a local hamam (a spa focused on bathing treatments).
While I felt completely safe in the city a few years ago, the political situation in Istanbul has been changing rapidly. Keep an eye on the recommendations from the U.S. Department of State before visiting Turkey (or any country!).
Where to stay: Solo travel accommodations don’t get better than Marmara Guesthouse with its cozy, affordable beds, a centralized location, and rooftop breakfasts you’ll never forget.

The Best Solo Travel Destination for Island Hopping: Indonesia

If your dreams of a solo travel adventure include hopping around islands, lounging on beaches, climbing volcanoes, and wandering around dreamy rice paddies, you’ve got to book a flight to Indonesia. Bali’s a great place to start—the island has tons of tasty, healthy food, spa treatments galore, and beautiful temples. But bring your sense of adventure to this top solo travel destination and go beyond the typical tourist sites.
Indonesia is home to many miraculous natural wonders like volcanoes, beaches, and beautiful sunsets, making it the perfect solo travel destination.
Central Java is the arts and music center of Indonesia (plus it’s home to Borbobudur, the epic ninth-century Buddhist temple), whereas Sumatra’s got an absolutely gorgeous crystal-clear lake and striking architecture; meanwhile, Kalimantan (the Indonesian part of the island of Borneo) offers access to some of the most biologically diverse flora and fauna on Earth. No matter where your journey takes you, the genuine warmth and friendless of the locals makes the experience so much richer.
Where to stay: Yogi Beach Bungalows offers tiny, private houses right on the beach on the quiet island of Nusa Lembongan for $20-30 a night—you can’t beat it.

The Best Solo Travel Destination for Feeling like Royalty: Portugal

Portugal’s a solo travel destination that’s been plucked straight from a storybook—just look at the vibrantly-hued castles of Sintra. But it’s more than just palaces and royal splendor. Portugal also has some crazy fun cities that leave visitors spoiled for choice of things to do on their own.

A woman walks in front of beautiful building fronts in Portugal. The affordability of travel here makes it a great solo travel destination.
@jonisweet

“Lisbon and Porto are very budget-friendly, the architecture is stunning, and the food is delicious,” says Namrata Bhawnani, co-founder of green travel and living website Ecophiles. “Both cities have bars and cafes with tons of character, plus the port wine cellars in Porto are hard to resist. The sunset in Lisbon is memorable—and free!”
Where to stay: Sleep surrounded by local art at the In Porto Gallery Guesthouse.  

The Best Solo Travel Destination for Day Tripping in Europe: Geneva, Switzerland

With world-class concerts, beautifully designed parks, free museums, and lush botanical gardens, Geneva is a prime solo travel destination in its own right. But it also makes a great jumping off point for day trips throughout Switzerland and France, says Tatyana Rodriguez, who lived and traveled there for a year as an au pair.
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“You can take the train to the old French town of Yvoire, which has a beautiful five senses garden, or to Gruyères, which is perfect for sci-fi lovers and has a museum dedicated to surrealist artist H.R. Giger,” she says. “From Geneva, you can also drive to Montreux [in Switzerland] to see the place that inspired Mary Shelley to write Frankenstein, or even take the bus to Annecy, France, which is nicknamed the Venice of the Alps.”
Where to stay: The boutique hotel La Cour des Augustins has converted two mid-19th century buildings into a modern sanctuary.

The Best Solo Travel Destination for Winter Travel: Québec City, Canada

After traveling to 68 countries and all 50 U.S. states, Elizabeth Avery, founder of Solo Trekker 4 U, has finally found her favorite solo travel destination: Québec City, Canada.
“It’s a friendly, down-to-earth place where eating alone in a restaurant doesn’t feel awkward,” she says. “It also gives you the feel of France for a much lower cost.”
While summer might be prime travel season, winter is actually one of the best times to visit Québec City. Avery recommends skiing, taking a dog sledding tour, ice skating, or even trying out a traditional toboggan, where you’ll zoom down an ice slide at over 40 miles per hour. After all that activity, indulge in some self-care at one of the city’s popular spas and indoor swimming spots.
Where to stay: Make yourself at home at the quaint Auberge Place d’Armes, a charming boutique inn in the heart of Old Québec.

The Best Solo Travel Destination to Start Backpacking in Africa: Ethiopia

Africa might not be the first continent that comes to mind for the best solo travel destinations, but Valerie Bowden, the brains behind Backpacking Africa for Beginners, says it’s safe and welcoming to visitors.
Suri tribesman in Omo, Ethiopia stand against a wall and wait for a stick fight to start. Ethiopia is an excellent solo travel destination because of its rich culture.
She recommends getting your feet wet in Ethiopia. “Ethiopia is safe, and as heartwarming as it is quirky,” she says. While development limitations mean electricity and wifi aren’t entirely reliable at this solo travel destination, the break from modern amenities gives you a chance to dive even deeper into the culture, says Bowden.
“You can’t leave without experiencing a traditional coffee ceremony. And make sure you travel to the rock churches in Lalibela and the Danakil Depression, which will blow your mind,” she adds.
Where to stay: Mr. Martins Cozy Place makes it easy to travel solo on a budget in Addis Ababa, says Bowden.

The Best Solo Travel Destination to Get Wowed by Nature: Iceland

Once you visit Iceland, you’ll have a newfound appreciation for the wonders of the environment. It seems there’s a spectacular new sight around every corner.
“There are massive waterfalls, beautiful scenery, black sand beaches, natural thermal pools, the Blue Lagoon, glaciers, national parks, and Reykjavík—a great city to explore by foot,” says Danielle Spindle, travel blogger at Nurse to Nomad. “If you’re lucky, you can stare in awe at the Northern Lights.”
Beautiful landscapes and animals make Iceland a great solo travel destination.
Iceland also has a thriving solo travel scene. Things can be pricey, so people are eager to save on costs by doing things as a group.
“Iceland has fantastic, safe hostels, so it’s not difficult to meet others if you prefer to socialize while traveling alone. And it’s safe—I never felt uneasy, never worried about my purse, and everyone was really kind,” says Spindle.
Where to stay: Try the Oddsson, a chic hostel with comfortable, private rooms, gorgeous views of the water, and yoga classes.

The Best Solo Travel Destination for City Slickers: Tokyo, Japan

Hands down, Tokyo might just be one of the best solo travel destinations in the world for women. Its low crime rates pop it at the top of the Safe Cities Index, Japan’s well known for its hospitality, and it’s extraordinarily easy to navigate, says Amelia Heldt, blogger at The Beat of Adventure. The ample array of things to do will keep you busy for your entire trip.
Lively storefronts and experiences in Tokyo, Japan make it a perfect solo travel destination.
“[Even] if your hostel isn’t pumping with potential new friends, you won’t be bored. Japan is a nation that mixes the beauty and tradition of the past with the convenience and advancements of the future. There are all kinds of museums, amazing food, sake, stunning nature, cutting-edge fashion, UNESCO World Heritage Sites, bullet trains, the Tokyo Disney Resort, and Blade Runner-esque looking cities. Did I mention the sake?” she says. “Japan continually surprises and delights even the most hard-to-please travelers.”
Where to stay: Claska has peaceful-looking rooms that offer plenty of serenity from the bustling city.

The Best Solo Travel Destination You’ve Never Considered: Bosnia and Herzegovina

One thing that’s critical to any solo travel destination is a friendly community. When you’re so far from home and on your own, you want to feel welcome. Enter Bosnia and Herzegovina, a nation in southeastern Europe that declared its independence from Yugoslavia in 1992.
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Hazel Joy, travel blogger at Arrivals Hall, fell in love with the country’s warm culture. “I experienced many random acts of kindness from the locals, a trait which also rubs off on visitors,” she says. “Despite its difficult recent history, it’s a very safe country for solo female travelers. It’s a country which seems to attract tourists who are culturally receptive and open to socializing outside of their group. It’s also very cheap to travel in.”

The breathtaking mountains and architecture in Bosnia and Herzegovina make it a perfect solo travel destination.
Hazel Joy

As for things to do, plan to spend ample time exploring the capital, Sarajevo, as well as the Old Bridge Area of Mostar, a historic town that’s earned recognition from UNESCO.
“Other places of note are the Srebrenica Genocide Memorial in eastern Bosnia and the pilgrimage town of Medjugorje. Given Bosnia and Herzegovina’s mountainous terrain, hiking and rafting are popular outdoor activities,” she says.
Where to stay: “The cream of Bosnian society hangs out at the Hotel Europe,” says Joy. “I met the mayor of Sarajevo there!”

The Best Solo Travel Destination in the United States: Maui, Hawaii

Not all solo travel destinations are outside of America! If you’re looking for a great spot to go stateside, consider hopping on a plane to Maui, says Kristin Addis, CEO at Be My Travel Muse.  
Hawaii is a perfect solo travel destination if you want to spend time in the pool.
“I traveled solo to Maui a year ago, and it was one of the best trips I’ve ever taken. It was so easy to meet people on snorkeling trips, just hanging out in cafes, or on the beach. People were friendly, and even though I feared I’d be surrounded by couples, there were plenty of interesting locals to talk to,” she says.
“I also drove the Road to Hana solo,” she says, “which was fantastic because I could stay at each place for just as long as I wanted and do it all on my own clock and terms.”
Where to stay: Addis recommends the Grand Wailea, not only for its beautiful grounds, but also for its onsite restaurant, Humu Humu.

The Best Solo Travel Destination to Kick Off a South American Adventure: Colombia

The country once best known for Pablo Escobar’s drug-fueled escapades has developed into one of the world’s best travel destinations, solo or not. Its breathtaking Caribbean coastline woos beach lovers, while its colorful cities immerse globetrotters in the local culture.

Los Patios Hostal Boutique in Medellin, Colombia, is a great solo travel destination for women who love yoga with a view.
Los Patios

Kaiki Hüppe, a German woman who’s been traveling throughout South America, says it’s her favorite spot on the continent. “I definitely recommend going to Medellín, it’s my favorite city so far in my travels. It’s got incredible history, an interesting free city walking tour, and a fun, safe party scene,” she says. “A day trip to Guatapé, an Andean resort town, is super nice, as well as a visit to the old colonial town of Cartagena.”
Where to stay: Los Patios has a cool atmosphere with an even cooler rooftop bar.
If these incredible solo travel destinations have you teeming with wanderlust, there’s only one thing left to do: Book a flight! And don’t forget to send us a postcard.