Month: July 2018

Categories
Mindful Parenting Motherhood

How To Choose A Prenatal Vitamin That's Actually Worth It

Whether you recently learned you’re pregnant or you’re thinking about trying to conceive, you’ve got a long list of stuff to do. One thing that needs to be pushed to the tippy top of that list? Buy a bottle of prenatal vitamins and start taking them, ASAP.
We can already hear the questions formulating: If I’m not even pregnant yet, do I really need a prenatal vitamin? and If I’m already taking a multivitamin, isn’t that enough to cover me?
The quick answers are yes and no, but we talked to the experts to find out why you need to take prenatal vitamins when you aren’t even pregnant yet and which are the best prenatal vitamins for you.

What are prenatal vitamins?

The word “prenatal” in the name is a pretty big clue here: These are special vitamins meant to be taken before giving birth, and that sets them apart from your average multivitamin.
“The key nutrients in prenatal vitamins are iron and folate,” explains Bradley Price, an OB-GYN from Austin, Texas. “Iron is a key building block in the machinery for getting oxygen to every part of the body, as well as through the placenta to baby. Very few women have adequate iron stores in their bone marrow, so iron supplementation during pregnancy is crucial.”
[pullquote align=”center”]While a general multivitamin supplement can be helpful for the average population, Price says they’re no replacement for prenatal vitamins.[/pullquote]
That extra iron in prenatal vitamins helps prevent anemia for moms-to-be during pregnancy, and it also helps women avoid the risk of blood transfusion if blood loss is higher than average during delivery.
Prenatal vitamins are also packed with folate or folic acid, a B vitamin that Price calls “one of the most important nutrients women can take to protect the health of the baby.” Among the benefits of folate touted by doctors is a lower risk of baby developing neural tube defects such as spina bifida and anencephaly and a lower risk of preterm birth, which carries with it a variety of risks to a baby.
Dietary guidelines from the American College of Obstetrics and Gynecologists recommend that pregnant women get at least 600 micrograms of folic acid daily from all sources for that reason, and sources can include prenatal vitamins.

The Difference Between Prenatal Vitamins and Regular Vitamins

But you’ve got a multivitamin you’ve been taking for years, so you’re all set, right? Well, unless it’s specifically labeled “prenatal,” probably not.
While a general multivitamin supplement can be helpful for the average population, Price says they’re no replacement for prenatal vitamins as they’re designed specifically for the nutritional needs of those who are pregnant—and their babies.
Even grabbing your Granny’s vitamins thinking it’s better than nothing could put you and baby in a bad spot, he explains, because “supplements marketed for the elderly contain very little iron because this age group requires minimal iron and are actually at higher risk for getting too much iron.”

When to Start Taking Prenatal Vitamins

In part because of the name, there’s a common misconception out there that prenatal vitamins are only supposed to be taken by pregnant women, says Kara Manglani, a certified nurse midwife and founder of The Fertile Times.
“Ideally, you should start taking prenatal vitamins three months before trying to become pregnant,” Manglani says. “In fact, there is no downside to taking prenatal vitamins, so the earlier the better.”
That’s been a recommendation of the American College of Obstetricians and Gynecologists for years, however a prenatal health and nutrition survey of U.S. women performed on behalf of the March of Dimes in 2017 found just 34 percent of women said they started taking the prenatal vitamin or multivitamin before they knew they were pregnant.
Most providers agree that if you’re of “childbearing age” and thinking about getting pregnant, now is the time to start popping a prenatal vitamin.
Another bonus? Some studies indicate that taking prenatal vitamins may actually reduce baby’s risk of autism. Researchers at the University of California, Davis, followed 700 California families with children from 2003 to 2009. Their study, published in the medical journal Epidemiology in 2011, claims that “women who reported not taking a daily prenatal vitamin immediately before and during the first month of pregnancy were nearly twice as likely to have a child with an autism spectrum disorder as women who did take the supplements—and the associated risk rose to seven times as great when combined with a high-risk genetic make-up.”
[pullquote align=”center”]“Facing this array of side effects, many women are reluctant to take their vitamin regularly, if at all.”
—Bradley Price, MD[/pullquote]
A second study, published in the British Medical Journal in 2017, looked at more than 270,000 kids born in Stockholm, Sweden, between 1996 and 2007. Researchers say they found that women who take prenatal vitamins during their pregnancy may be able to lower their child’s risk of developing autism associated with intellectual disabilities by as much as 30 percent.
Of course, correlation does not equal causation, and other studies have purported that too much of two specific vitamins—B12 and folate—during pregnancy may have the opposite effect!
Still, doctors stress the need to take prenatal vitamins because of what they definitely do know, thanks to other studies.
“We do know that taking folic acid supplementation prior to conception decreases the risk of having a baby born with a neural tube defect, such as spina bifida,” says Mary Jane Minkin, an OB-GYN and clinical professor in the Department of Obstetrics, Gynecology, and Reproductive Sciences at the Yale University School of Medicine.
“We do know that babies in utero take iron from their moms—and if mom is anemic to begin with, she will likely become more anemic—and feel even more exhausted,” Minkin says. “We know that vitamin D is important for many organ systems to work properly. So a good prenatal contains proper amounts of all of those vitamins.”

How to Choose the Best Prenatal Vitamin

Before you hit the vitamin aisle at your local pharmacy, your best bet for finding the best prenatal vitamin for you is a trip to your OB-GYN or midwife’s office. They can test your blood to see what your iron and other levels look like and help you determine what nutrients you really need right now.
Some doctors advocate for a prescription-strength prenatal vitamin, as they typically have different amounts of folic acid than the kinds you’ll find in the store.
While an over-the-counter prenatal vitamin will likely contain about 800 mcg (micrograms) of folate, you’ll find about 1,000 mcg in prescription prenatals, Price says.
“But the key difference is the iron source,” he adds. “OTC sources typically contain iron salts, such as ferrous sulfate, gluconate, or fumarate, which are all poorly absorbed and aggravate acid reflux, leading to nausea, indigestion, heartburn, and constipation. Facing this array of side effects, many women are reluctant to take their vitamin regularly, if at all.”
Price recommends Prenate Mini, a prescription-strength prenatal vitamin that puts the iron molecule between two amino acids, so it’s absorbed efficiently in the same part of the small intestine as amino acids.
But other women may find that an OTC option works for them, says Manglani. “There is a huge selection to choose from when selecting an OTC vitamin,” she says. “This gives you a lot of choice, but it is also important to make sure you select a prenatal vitamin that has all the necessary nutrients.”

What to Look for in a Prenatal Vitamin

To ensure you do select the right prenatal vitamin, Manglani suggests you look for a one that includes the following, or that you take a vitamin that includes some of these ingredients, along with supplements that your healthcare provider approves.

Methyl-folate

Compared to folic acid, Manglani says methyl-folate is better absorbed by the body but still provides the necessary nutrients. The recommended intake is between 400 and 1,000 mcg per day.

Iron

This mineral will help mom stay healthy, Price says, and it will also help your body as it works to produce more blood to pump through the body and carry oxygen to the baby. Look for a vitamin that delivers 30 mg per day.

Vitamin A

The recommended daily intake of vitamin A is 770 mcg, and this is not a case of “770 is good, so more is better.” Manglani advises moms-to-be to be wary of anything with more than 5000 IU (short for International Unit), as vitamin A toxicity can lead to birth defects.

Vitamin D

It’s recommended that you get at least 400 units of vitamin D, a fat-soluble vitamin that’s typically found in fish and dairy products, a day. Most adults also get vitamin D from spending time in the sun. Because it’s recommended that parents keep newborns out of direct sunlight to protect their fragile skin, recent studies have shown a risk of vitamin D deficiency in babies. Consuming vitamin D in your prenatal vitamin has not only been linked to a reduction in the risk of pre-eclampsia during pregnancy, but it helps boost baby’s vitamin D levels.

Calcium

Moms-to-be should shoot for at least 1,000 mg per day, Manglani says. This will help the fetal skeleton develop, and it can be obtained via your prenatal vitamins and the consumption of calcium-rich foods such as yogurt and milk.

Iodine

Because of the impact pregnancy can have on the thyroid gland, the American Thyroid Association recommends iodine supplementation before and during pregnancy as well as while breastfeeding. Look for a supplement with about 150 mcg per serving.

Choline and DHA (Docosahexaenoic Acid)

Thought by scientists to help improve a baby’s brain development, these nutrients are not always available in prenatal vitamin form and may require an extra supplement, Manglani says. You can check with your provider to see if there is one that’s good for you. The recommended level of DHA is 200 to 300 mcg, while it’s suggested you get about 450 mgs of choline.

When Prenatal Vitamins Aren’t Worth It

In addition to making sure your prenatal vitamin has those ingredients outlined above, there are also a few other things to watch out for. Buying the wrong prenatal vitamin might not be worth it. Here’s what the experts recommend:
You’ll want to make sure any bottle of vitamins you’re considering has been thoroughly reviewed by reputable agencies, warns Vin Amin, president of vitamin maker Eu Natural.
“Look to see that the supplement has been made to meet FDA standards and cGMP, which stands for current Good Manufacturing Practices,” Amin suggests. “This ensures your product has been manufactured and packaged based on the latest regulations.”
[pullquote align=”center”]Prescription vitamins may be covered by your health insurance. That could net out to a cheaper or even free prenatal vitamin.[/pullquote]
You’ll also want to be wary of junk “fillers” added to a prenatal vitamin, Amin warns. Check the supplement facts panel in the “other ingredients” section on the bottle. If you spot magnesium stearate, titanium dioxide, or silicon dioxide, you know you’ve picked up a vitamin packed with fillers.
If you’re a vegetarian, you should also beware that many prenatal vitamins come in gelatin capsule form, which means they’ve been made from animal products. “Vegetarians will definitely want to avoid these products,” Amin says.
And while it’s tempting to load up on gummy vitamins (hey, who says the kids get to have all the fun?), Amin says they’re not as potent as the capsule formulation, which means a whole lot of extra sugar intake to get the same dosage.
One final thing to consider, Manglani says, is cost. While over-the-counter prenatals are cheaper for some and may be the best bet if your provider recommends an OTC vitamin, prescription vitamins may be covered by your health insurance. That could net out to a cheaper or even free prenatal vitamin, Manglani says.

Prenatals Without the Pain: Treating Nausea From Prenatal Vitamins

Some 97 percent of women do take prenatal vitamins during pregnancy according to the March of Dimes poll—which is good news—but while they should be taken all the way through pregnancy and even while breastfeeding, that doesn’t always happen.
The culprit is often nausea, says Sherry Ross, an OB-GYN at Providence Saint John’s Health Center in Santa Monica, California.
“With the high amounts of vitamins and minerals, prenatal vitamins are notorious for causing nausea during pregnancy,” Ross says.
To help quell the nausea and stick to your prenatal vitamin routine, she suggests taking your vitamins right after eating or before going to sleep at night. It’s also okay to cut that vitamin in half (many are scored for this purpose), taking half in the morning and half at night.
“If the nausea persists, I have my patients take a one-a-day multivitamin instead of a prenatal until they have a stronger stomach,” she says. Changing brands may also be a helpful option!

Categories
Conscious Beauty Lifestyle

Aloe Vera Gel Might Just Be The Missing Piece In Your Skincare Routine

Let me tell y’all something. I am obsessed with aloe vera gel. Remember how the dad in My Big Fat Greek Wedding spritzed Windex on everything from dry skin to a scraped knee? Well, that’s how I feel about aloe vera gel. Got a sunburn? Aloe vera gel can fix it. That pesky pimple? Just dab some aloe vera gel on it. Ashy knees? Aloe vera gel, baby.
Now, admittedly, my love for aloe vera gel has not historically been research- or evidence-based. I love the way it smells and the way it goes on sticky but dries smooth. (I mean, magic, right?!) So I wanted to find out if aloe vera gel is the skincare miracle I’ve been claiming—or is it way overrated?
I spoke with skincare experts to get the scoop on why aloe vera gel might just be the missing piece in your skincare routine.

What is pure aloe vera gel?

“Aloe vera is the botanical or scientific name for the plant,” says Justin Hancock, certified professional horticulturist and garden expert at Costa Farms in Miami. “Botanists have given it a name change, so you’ll also see the old botanical name Aloe barbadensis used—confusing, I know!”
A tropical succulent, there are literally hundreds of varieties of aloe. But aloe vera (or aloe barbadensis) is the kind you’re most likely find in spots from your neighborhood supermarket to the local nursery. Aloe vera doesn’t just refer to the plant itself, though. According to Hancock, “Aloe vera is also used commonly to refer to the thick gel found in the leaves. So you can essentially use the term however you want and not be wrong.”
[pullquote align=”center”]Bloomberg News recently reported that many popular brands of aloe vera gel, including those from CVS and Walgreens, contained little or no aloe vera at all![/pullquote]
What’s more, says Hancock, you actually can grow and harvest your own all-natural aloe vera gel at home. Even if you don’t have an aloe plant, whole aloe leaves can usually be found in specialty grocery stores.
No time to grow or harvest your own aloe vera? Celebrity facialist Ildi Pekar, who counts Miranda Kerr as a client, says if you’re buying aloe vera gel, “Use a 100 percent natural aloe vera and stay away from added alcohols.”
When purchasing aloe vera gel, don’t get fooled by deceptive labeling; always look at the ingredient list before purchasing. Bloomberg News recently reported that many popular brands of aloe vera gel, including those from CVS and Walgreens, contained little or no aloe vera at all! What’s more, these manufactured “aloe” gels often contain alcohol for a cooling effect. Instead of hydrating your skin, the alcohol in these faux aloe vera gels actually ends up drying skin out.
A pure aloe vera gel will contain ingredients you can pronounce: aloe vera (obviously) and citric acid (an organic compound used as a preservative). Some may also contain essential oil for scent.

Aloe Vera Gel for Skincare

Aloe vera gel is a great addition to any skincare routine because it isn’t comedogenic, meaning it won’t clog your pores. And, according to Adrienne Haughton, MD, director of clinical and cosmetic dermatology at Stony Brook Medicine at Commack, aloe vera may help fight signs of aging.
“One scientific review of aloe vera states that the mucopolysaccharides help in binding moisture into the skin,” says Haughton. “It goes on to state that aloe stimulates fibroblasts, which produced collagen and elastin fibers—making the skin more elastic and potentially less wrinkled.”
“Another study showed that taking aloe vera gel orally has anti-aging effects,” Haughton continues. “Those who took aloe vera gel showed improved skin elasticity and decreased skin wrinkles, which was shown to be the result of increased pro-collagen throughout the dermis (the layer of the skin that contains collagen).”
As if reducing fine lines and wrinkles weren’t wonderful enough, aloe vera gel may even help clear up acne breakouts faster. In one study, participants whose acne was being treated with the topical retinoid tretinoin were also given aloe vera gel, which was applied topically. Tretinoin and aloe vera gel used in combination were shown to be more effective at treating acne than acne medication alone.
So how can you use aloe vera gel as part of your daily skincare routine?
Well, you can use aloe vera gel daily as a moisturizer. I have incredibly dry skin, and I’ve found that pure aloe vera gel is one of the only products, aside from literally bathing in olive oil (which I do not recommend), that keeps my face hydrated all day long. Or you can use aloe vera gel to make a moisturizing aloe vera lotion with basic ingredients, almost all of which can be found in your kitchen cupboard.

Aloe Vera Gel for Home Hair Remedies

Wait, you mean you can use aloe vera gel on your head too?! you ask? Yes! I told you aloe vera gel is amazing.
According to Dominic Burg, PhD, chief scientist for évolis hair products, “Aloe contains enzymes that provide an exfoliating effect and remove dead cells. It is also rich in vitamins C and E, which provide it its antioxidant/anti-aging effect.” These properties, says Burg, make aloe hugely beneficial to hair and scalp health.
Because aloe vera helps exfoliate the scalp, it’s a great treatment for dry, flaky skin and dandruff. In addition to its anti-aging properties, aloe’s vitamin E helps lock moisture into the scalp, preventing further dryness and irritation. And, while aloe vera gel won’t make your hair grow faster, its moisturizing qualities help prevent breakage and split ends.
[pullquote align=”center”]Aloe vera gel can even be used to promote postpartum healing after a vaginal birth. The easiest way to apply aloe vera gel postpartum is by making padsicles to stash in your freezer.[/pullquote]
“Pure aloe vera gel is not very convenient to use,” explains Burg, “so it is best to look for combination products. Avoid silicones and too many heavy oils that may block pores and cause greasy hair at the roots.”
If you’d rather not decipher the ingredients on haircare products that claim to contain pure aloe vera gel, Burg says it’s easy to make your own aloe vera conditioning treatment at home.
“You can dilute fresh aloe vera gel with water [using a] 1:2 [ratio] and use it as a conditioner while in the shower after shampooing,” explains Burg. “You can also mix essential oils such as rosemary in it for added anti-aging benefits. For a moisturizing mask-style treatment, you can mix aloe vera gel with coconut oil and apply to the hair and scalp, then leave for at least 30 minutes.”

Other Uses for Aloe Vera Gel

Healing Wounds

Aloe vera gel isn’t just great for your skin and hair. According to a 2016 study, when applied topically, aloe vera gel accelerated wound healing in rats, resulting in reduced inflammation and decreased scar tissue size. According to a 2015 review of aloe vera used in wound care, aloe vera may help heal wounds faster due to its antibacterial and antifungal properties. You can apply 100 percent aloe vera gel topically straight to a wound to promote healing, or you can apply it to your bandage before covering a wound.
Aloe vera gel can even be used to promote postpartum healing after a vaginal birth. The easiest way to apply aloe vera gel postpartum is by making padsicles to stash in your freezer. Simply take a pad of your choice (I suggest the jumbo ones they send home from the hospital with you), coat it in aloe vera gel, wrap it back in its packaging, and stick it in the freezer. Once it’s frozen, stick that sucker in your giant postpartum undies: The aloe promotes faster healing, and the ice-cold pad will help reduce swelling.

Makeup Remover

You don’t have to spend big bucks to find an aloe vera-based makeup remover. In fact, you can make your own aloe vera gel makeup remover at home with this recipe from Wild for Nature. Best of all? It’s also vegan.
If you’re not the DIY type, Pekar says that many products in her eponymous skincare line contain aloe vera, including a facial cleanser that can be used to remove makeup.

Shop some of Pekar’s aloe-infused products here…

[products ids=’1004870,1004878,1004877′ type=full]

Aloe Vera Gel Side Effects

It’s pretty rare to be allergic to topical aloe treatments, but Haughton says that “allergic contact dermatitis has been seen with aloe vera gel.”
If you’re allergic to aloe vera gel, you’ll likely just get a mild rash or feel itchy where the aloe was applied. If that’s the case, wash the area with soap and water to remove the aloe vera gel completely. However, if you notice any signs of a severe allergic reaction, be sure to call your doctor right away.

Aloe Vera Gel and California’s Prop 65

You may have heard recently that California added aloe to the list of known carcinogenic ingredients included in the Safe Drinking Water and Toxic Enforcement Act of 1986 (more efficiently known as Prop 65). But, you may be wondering, didn’t you just tell me all the amazing ways aloe vera can help my skin and hair?
Yes I did, and it still can. That’s because the aloe included on the Prop 65 list was actually a very specific type: non-decolorized, whole-leaf aloe extract. A study found that this specific type of aloe extract, which is manufactured using a charcoal filtration process, can release organic compounds called anthraquinones, which are known for their laxative properties. Anthraquinones aren’t all carcinogenic, but one type called aloin, which is found in the outer leaf pulp of the aloe plant, was shown to cause cancerous tumors in rats.
The good news is that aloin caused tumors to grow in rats when ingested. Little or no cancer-causing activity was reported when aloe (even if the product contained aloin) was applied topically.
Aloe vera gel may not be the cure to absolutely everything, despite what I’d been preaching to anyone who’d listen. But it turns out that when it comes to your skin and scalp, aloe vera gel is pretty darn close to being the magical skincare remedy I’ve always known it is. And it’s way safer than Windex.

Categories
Lifestyle Well-Traveled

HealthyWay's Ultimate Wellness Vacation Guide: Things To Do In Boulder

Within one hour of arriving in Boulder, Colorado, I found myself eating raw, vegan pad thai, sipping on hibiscus iced tea (which was attuned to a crystal, naturally), and surrounded by women in yoga pants giving each other tarot card readings (I’m not even kidding). The things to do in Boulder were a little more woo-woo than I had expected. I most certainly was not in New York anymore, and I was digging every minute of it.
Just a half hour outside of Denver, Boulder is a great destination for a three-day weekend filled with fresh mountain air and seemingly endless bike trails. Locals joke that it’s “25 square miles surrounded by reality,” with an intellectual community that loves the great outdoors as much as it craves the amenities of urban life. Oh, and if it breaks your heart to leave Fido at home while you’re on vacation, bring your dog with you on a trip to this beloved Colorado city. There are countless things to do in Boulder for both you and your four-legged buddy.
But more than anything else, what truly made me fall in love with Boulder was the foodie scene. The city incubates indie food brands that blossom into supermarket staples while still staying true to their original dedication to producing high-quality treats using sustainable practices. Justin’s nut butter, Celestial Seasonings tea company, Horizon organic dairy, and a number of other brands you probably have in your pantry right now were born (and still maintain a presence) in Boulder. And that doesn’t even touch on the thriving farm-to-table restaurant scene. Foodies are truly spoiled for choice when it comes to things to do in Boulder.
Ready to start planning your next adventure? Read on to discover the best things to do in Boulder for a healthy, active vacation (fueled by good food!).

Things to Do in Boulder’s Foodie Scene

Digging into the local healthy food and drink scene is one of the most memorable things to do in Boulder. Expect esoteric health tonics, gourmet farm-to-table dinners, and high-protein snacks.

Shine Restaurant & Potion Bar

A meal at a local farm-to-table restaurant like Shine Restaurant & Potion Bar should also be high on your list of things to do in Boulder. Shine’s kitchen is 100-percent free of GMOs and gluten—and 100-percent full of grass-fed meats and fresh veggies.

Pancakes from Shine Restaurant & Potion Bar in Boulder, Colorado
Shine Restaurant & Potion Bar

This spot whips up a hearty brunch with stacks of fluffy buttermilk pancakes and scrambles of just-picked vegetables, while coconut curry, grass-fed burgers, grain-free fettuccine, and taco plates fill tables at dinner. As for those potions, the colorful 6-ounce adaptogenic herb-infused sippers promise to work some magic on your health.

Thrive

The top of every list of things to do in Boulder should include visiting a vegan restaurant—the cruelty-free food in this city is just too delicious to miss, even if you typically eat meat. Enter Thrive, the spot with the raw pad thai and the tarot cards.

Smoothies from Thrive Raw Organic in Boulder, Colorado
Eli Akerstein

Superfood smoothies dominate the menu (and each is attuned to a specific crystal). Thrive also whips up some hearty salads, nut-milk-based puddings and porridges, and flavorful snacks (the nori wrap is particularly popular). Grab a seat outside if the weather’s nice.

The Laughing Goat Coffeehouse

Before you walk over to the pedestrian mall for a little shopping and a lot of people-watching, grab some of the best coffee in Boulder at the Laughing Goat.

Laughing Goat Coffeehouse in Boulder, Colorado
The Laughing Goat Coffeehouse

This cafe skips the gimmicky stuff in favor of strong classic espresso drinks that you can spruce up with a half dozen spices on the coffee bar. Come back after dark, when the cafe switches over to a live music venue with beer and wine, and you won’t want to leave.

Native Foods Cafe

Perhaps you prefer your vegan grub with a little less woo-woo. Try Native Foods, a small chain of vegan fast-casual joints that has meat- and dairy-free versions of all your favorite comfort foods. It’s a little more down-to-earth than Thrive but no less delicious.
Choose from options like portobello-sausage burgers, Baja tacos, Buddha bowls, double cheeseburgers, and avocado crunch wraps. And a side of the tangy, dairy-free mac ’n’ cheese definitely wouldn’t hurt.

Arcana

This rustic-chic restaurant takes inspiration from historical American cuisine for its upscale menu of farm-to-table dishes. Meals like smoked chicken, garden veggies, rainbow trout, and rabbit loin come meticulously plated, with dynamic textures and vibrant colors that make the foods look as glorious as they taste.

Drink from Arcana Restaurant in Boulder, Colorado
Arcana Restaurant

But the real treasure at Arcana is the bread: baskets of black garlic bread, rye caraway potato buns, and pull-apart dinner rolls—perfect for soaking up the craft cider.

Justin’s HQ

Your list of things to do in Boulder absolutely must include a quick stop at the headquarters of Justin’s, nut butter extraordinaires. Swing by to see the mini-museum of Justin’s artifacts (like the original nut butter jar), pick up some complimentary nut butter squeeze packs (perfect to throw in your backpack for a hike), and sneak a few treats from the giant bowl of mini peanut butter cups.

Nut butters at Justin's Nut Butter HQ in Boulder, Colorado
Julianna Abdallah, Prep Creative

If you’re lucky, you might run into Justin (yes, the Justin) himself—he’s there most days of the week, concocting new nut butter creations that might eventually land in your local supermarket.

Things to Do Outside in Boulder

In a place where locals bike (and even sometimes tube) to the office and weekends are spent seeking out new trails, physical activities dominate the list of things to do in Boulder. Don’t forget to pack your sneakers, hiking boots, and a pair of Birkenstocks (just to fit in).

The Flatirons

Chautauqua Park is your gateway to the Flatirons, the slanted sandstone formations blanketed in lush greenery, that set the backdrop of the city. One of Boulder’s most iconic sites, the Flatirons have plenty of great hiking opportunities with bird’s-eye views of the city.
Flatirons in Boulder, Colorado
Trails range in length and difficulty, but no matter which one you choose, make sure you bring plenty of water and take breaks as you need them (that high altitude is real!).

Movement Climbing + Fitness

Rock-climbing is definitely an option when it comes to things to do in Boulder. But before you go outside, you might want to get a feel for the sport on the indoor climbing walls at Movement Boulder.
The skilled team offers short introductory courses, climbing training, and technical instruction. The supportive, community-focused environment will give you the confidence you need (and maybe even a climbing buddy) to do some real rock climbing around Boulder.

Boulder Creek

When a city has a semi-official “Tube to Work Day,” you’ve got to spend some time around the creek.
You won’t have to go far—the Boulder Creek runs right through downtown and has plenty of nearby picnic areas, an adjacent bike path, and gravity-defying sculptures (the work of local stone-balancing artists). Plus, wading in the creek is especially refreshing on those hot summer days.

Boulder B-Cycle

Biking is a must for any list of things to do in Boulder. Don’t worry about lugging your two-wheeler on the plane, though. The Boulder B-Cycle program allows you to borrow bikes for 30-minute rides and drop them off at any of the 45 docking stations around town.

Bicycles from Boulder, Colorado's B Cycle Progam
Julianna Abdallah, Prep Creative

No need to sign up for a lengthy membership, either—the 24-hour “day tripper” pass is perfect for tourists (and at just $8, much more affordable than any other way of getting around).

Things to Do in Boulder to See How Locals Live

Wondering about the locals’ favorite things to do in Boulder? We’ve found a few places that’ll immerse you in the culture of this great city.

Boulder Farmers Market

You don’t know the full potential of farmers markets until you step foot in the one in Boulder. Every Wednesday evening and Saturday morning, 13th Street (between Canyon Boulevard and Arapahoe Avenue) fills with vendors showing off their glistening locally grown produce, pouring kombucha straight from the tap, and selling all kinds of fresh treats (think jars of honey, golden bread, spicy salsa, chocolate, and hummus in every flavor).

Food from the Boulder Farmers Market
Joni Sweet

There’s also a food court with everything from pizza and crepes to tacos and Chinese buns. The epic experience is a weekly ritual for many local families—expect crowds.

Dushanbe Teahouse

Adjacent to the Boulder Farmers Market is a building that seems a little out of place with its Central Asian architecture, bright colors, and dazzling patterns. It’s the Dushanbe Teahouse, which was a gift to Boulder from its sister city, Dushanbe, Tajikistan, roughly 30 years ago. It took more than 40 artisans to carve and paint the teahouse’s stunning ceiling and pillars by hand, resulting in a structure that reflects traditional Persian design.

Dushanbe Teahouse in Boulder, Colorado
Boulder Dushanbe Teahouse

While the teahouse is open for breakfast, lunch, and dinner, visiting in the late afternoon should be on your list of things to do in Boulder—that’s when it hosts its daily afternoon tea, complete with tiered towers of sweet and savory snacks and, of course, fresh pots of tea.

Pearl Street Mall

A stroll down Pearl Street Mall, the outdoor pedestrian-only thoroughfare, is one of the most quintessential things to do in Boulder. Whether you want to explore the shops, taste the local craft beer, or just do some people-watching (there are lots of colorful characters hanging about), the Pearl Street Mall won’t disappoint. Plus, it’s probably the best spot to pick up souvenirs for your friends and family.

Boulder Pollinator Garden

When it comes to things to do in Boulder, saving the environment hits high on the list for locals and visitors alike.

Flowers at the Boulder Pollinator Garden
Julianna Abdallah, Prep Creative

Visit the Pollinator Garden to see how residents are working to save bees and protect butterflies, and even taste some locally produced honey. Nature lovers will relish in the blooming flowers and views of the Flatirons.

Things to Do in Boulder for Mind × Body Wellness

This health-minded community is no stranger to self-care. Wondering where to get a massage, do some yoga, or just chill out in Boulder? Look no further.

All Terrain Yoga

Feeling the need to stretch out after a long flight? Take a class with Jenna, the yoga instructor behind All Terrain Yoga. As the name of the company implies, classes take place in unexpected places (including outdoors, right next to the Boulder Farmers Market!).

All Terrain Yoga class at the Boulder Farmers Market
Julianna Abdallah, Prep Creative

Can’t make it to one of her weekly sessions? Don’t worry—yoga’s one of the main things to do in Boulder, and you’ll find plenty of other studios around town. Yoga Loft, the Yoga Workshop, and Amana Yoga are a few favorites.

Boulder Shambhala Center

Learn how to channel the peaceful vibes of Boulder from within by participating in a drop-in meditation session at the Boulder Shambhala Center. Choose from both open meditation practices and guided instruction depending on your needs and preferences.
And if you get really into it, consider extending your trip to Colorado to include a wellness retreat at the Shambhala Mountain Center in Red Feather Lakes, just two hours away.

The Spa at St. Julien

When so many of the top things to do in Boulder involve playing outside, you’ll need to schedule some time for a little bodily pampering. There’s no better place to do it than at the Spa at St. Julien, an award-winning day spa with therapeutic massages, body scrubs and wraps, natural facials, hair treatments, and nail care.

The entrance to Boulder, Colorado's Spa at St. Julien
The Spa at St. Julien

The spa makes many of its products out of herbs from the on-site garden. (Can’t get more natural than that!) After your treatment, restore your mind at the inner relaxation lounge and consider a dip in the 50-foot indoor lap pool at the fitness center. (Spa guests get a free pass!)
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Categories
Nosh Nutrition x Advice

How To Start A Food Blog, According To Successful Food Bloggers

Wanted: A woman who loves food. But we mean really loves food—not just eating it and Instagramming the prettiest of plates. We’re talking about passionate foodies who love to cook and create recipes and whose happiest moments are watching others enjoy their food. If you love to prepare meals and get creative in the kitchen, or if you have a unique take on healthy eating, wouldn’t it be nice to share your wisdom with others in a cooking blog or recipe blog?
The world of food blogging is a veritable buffet, with a style and design for every palate. But what separates the creme de la creme of food blogs from the ones that get lost in the shuffle? We’ve spoken to the minds behind some of the best food blogs to get the scoop on their recipes for success and have rounded up their top food blogging tips for starting a successful food blog and building a brand around it.

The Decision to Start a Food Blog

Making the decision to start a food blog, nutrition blog, or cooking blog (or a combo of all three) is the first step. And there is no template for who is the perfect fit. The common denominator among the best food blogs, however, tends to be a passion for creativity and health-conscious recipes.
“My husband gifted the blog to me as a creative outlet from a job I was really enjoying,” says Sara Forte, creator of Sprouted Kitchen. “I taught myself how to cook, and the blog was a means of sharing that process.” Sprouted Kitchen is the love project between Forte and her husband, Hugh.
Sara’s passion for food stems from her experience working in grocery stores and on farms, which taught her the valuable lesson of eating seasonably. Her aim is to make “healthy-ish” foods more accessible and easy to fit into everyday life by promoting produce, whole grains, healthy fats, and natural sugar alternatives.
She and Hugh, who handles the photography, have taken on the blogosphere together, and they also released a cookbook, Sprouted Kitchen: A Tastier Take on Whole Foods.
Brittany Mullins, health coach, personal trainer, and creator of eating bird food, considers herself to be more of a promoter of healthy living. Her food blog tackles not just recipes but also provides workouts and practical life advice, which has helped her create a health-focused website and community as well.
For Eve Fox, creator of The Garden of Eating, food blogging became a healthy outlet during a particularly difficult time in her life. “I was struggling with infertility,” she says. “I’d just lost my third pregnancy and felt tired, sad, and hopeless—in hindsight, I was depressed.”
She was lucky enough to have had a sympathetic boss who let her take a month off.
Being at home with all this time on her hands led her to begin cooking and canning. “I decided I should write about what I was up to in case others found it useful or interesting.” Today the blog is focused around good food from start to finish: growing, producing, procuring, cooking, and, of course, eating.
Jaime Hausler’s blog, Balanced Bella, came to life after she was inspired on Instagram by all the delicious food pictures that filled up her feed. “I remember thinking, ‘This looks fun and I’d love to do something like this,'” she says. “The more I started reading other people’s blogs, the more I realized I could do something like this.”
When Hausler started the blog, she was newly vegan and was falling in love fast with the wonders of plant-based eating. For her, this went so much further than salads.
From making caramels out of dates to frosting out of avocado, the flexibility and creativity in the world of plant-based food never ceased to amaze her. The more she created, the more her imagination grew and inspired her to test the boundaries of plant-based foods to make vegan eating more approachable.

How to Start a Food Blog People Won’t Forget

More than just having a great idea, the actual execution of the food blog itself contributes to the success.
The first piece of advice is to find your voice and get personal. “There are so many food blogs now. I only read the ones where I am invested in the blogger’s perspective or point of view,” says Forte. There is no shortage of recipes online, so adding a bit about who you are will set you apart. “We try to add pieces of our family, life experience, travel, etc.”
Keeping consistency is another secret to success. Once your readers get to know you and like you, they are going to want to hear from you regularly. “Posting regularly—once a week or more—is crucial,” says Fox.

Creating Food Blog Content

Voice and consistency are extremely important, but it goes without saying that the content needs to be top quality. For many food bloggers who focus on nutrition, this involves reinventing classics to give them a healthy spin or, in many cases, coming up with innovative and unique recipes.
[pullquote align=”center”]“My hope has always been to share healthy-ish recipes than anyone could make. Sure, I want them to be beautiful, but first, useful and approachable.”
—Sara Forte of Sprouted Kitchen[/pullquote]
“My hope has always been to share healthy-ish recipes than anyone could make,” says Forte. “Sure, I want them to be beautiful, but first, useful and approachable.”
And for those of you who are worried you need to be professionally trained to be a food blogger, rest easy. “I am not a trained cook. Nothing I make is complicated or takes specific skills,” adds Forte. “I like to deconstruct dishes I’ve had at a restaurant or read on a menu.”
Mullins takes her childhood favorites and revamps them to put a healthy spin on them. “I love creating copycat recipes of meals I enjoy, or store-bought items,” she says. For example, she loves a healthy sweet potato casserole recipe because it’s a revamped version of her mother’s classic.
For Hausler, inspiration comes from all over the map. “One time I was riding the subway in New York and saw a picture of food,” she says. “The subway was moving so quickly that I didn’t get a chance to see what the picture was. Nonetheless, I let my imagination and hungry stomach fill in the blanks and I created my potato cakes with onion and kale recipe.”
She also says her reinventions of classics are fun to work with, such as her raw snickers and black bean brownies or her gluten-free pancakes and vegan meatballs.

Food blogs are built on beautiful photographs.

The food world today is about feasting with all the senses, as so much of eating is about visualizing. People eat with their eyes first, so any successful food blog ranks beautiful photographs as almost equivalent to the recipes themselves.
[pullquote align=”center”]“You might be the most tech-savvy person, but if your writing is boring and your photographs are subpar, nobody will stick around to read the next post.”
—Jaime Hausler of Balanced Bella[/pullquote]
“Visuals and good writing are the two most important components,” says Hausler. “You might be the most tech-savvy person, but if your writing is boring and your photographs are subpar, nobody will stick around to read the next post.”
This is true both on the blog itself and on the social media platforms that promote your blog, like Facebook and Instagram. “Visuals are key to food blogging,” says Fox. “In many respects the photos are far more important than the recipes and the text that accompany them these days.”
Fox takes her own photographs and recommends shooting food in a spot in the house that offers the best light. “Sometimes that’s in one part of my dining room and sometimes it’s outside,” she says. “If it’s dark out, I use a great tabletop light for digital photography that mimics sunlight.” She recommends using a macro lens on the camera, which allows you to get close to the subject.
“I have specific days where I’m in the kitchen creating the recipes and taking photos of them,” says Mullins. “I have a big shelf in my office with props, and our coat closet is full of photography boards. When it’s time for a photoshoot, I bring out all the materials and transform my kitchen into a food photography studio.”
Hausler says the photography portion can be quite a process, as the scene has to be set just right. “No greasy fingerprints on the bowl, the distance between the fork and the plate makes a difference, the crumbs need to be strategically placed in order to make it look effortless, and so on and so on,” she says. “I have a cabinet where I keep certain dishes and silverware that I use solely for my photography.”

Is food blogging a sustainable career?

Is food blogging something you can quit your day job for? Can it be a full-time career instead of just a beloved hobby? Of course! Hard work, passion, and consistency can bring impressive and lucrative results. But the drive has to be there. And it will likely take a while to build yourself up to that point.
Fox consults with progressive non-profits and small businesses on digital advocacy, fundraising, and marketing. Mullins is a health coach and personal trainer with a background in digital marketing, though she was lucky enough to turn blogging into her full-time career within the last four years.
Hausler is a teacher but is leaving that job shortly to expand and pursue her blogging. And Forte was fortunate enough to have the rest of her side hustles stem from Sprouted Kitchen. She says her career is a collection of things, all based around food in some capacity.

Balancing Food Blogging With “Real Life”

Bloggers tend to be very busy people. It’s part of the creative mindset and not being able to sit still. As such, they tend to have incredibly full lives. But for someone to have a successful food blog, they have to treat it as its own full-time job.
That includes the promotion, marketing, social media, research, and actual content creation. Add to that having a social life, a second (or third) career, and in many cases, marriage and children, and it’s easy to see why successful food blogs are driven by the truly passionate.
“I want to soak up this time while my kids are young and obsessed with me, but I also really love working,” says Forte. “I have a strong pull to be both a worker and a mother, but I will say it is really tough to feel like you are doing both, or either, well. Both jobs require a lot. But I love what we get to do—work together and also have time with our kids.”
“Blogging is my full-time job,” says Mullins, “so I treat it as such. I work a traditional 8 a.m. to 5 p.m. schedule and try to be done with work when my husband gets home so we can hang out with our dog and have some quality time together.”
Hausler urges setting aside a certain number of hours each week to dedicate solely to the blog. “I’m in a transition myself, trying to get back into the blogosphere after being out of touch the past 10 months,” she says. “Once school ends, I will be sticking to a strict schedule for which everyone is on board.” For example, mornings are for her husband and son and the afternoons will be reserved for working on the blog.

Instagram and Food Blogs

Media—and the way we take it in—has changed dramatically in the wake of the widespread dominance of social media. And food blogging is no different. To have a successful food blog, it’s crucial to have a successful Instagram account as well.
“Blogs are still relevant as a resource, but I don’t think they are being consumed the same way at all,” says Forte. “I don’t have nearly the engagement there that I do on Instagram. That’s fine with me. I’m enjoying that platform, too, and in some ways it’s less work.”

Any leftovers for food blogs?

With such an oversaturation of food blogs, it’s difficult to imagine a niche yet to be filled. Fortunately, the creative minds don’t see it that way. And chances are if you’re thinking of starting a food blog, it’s because you have something unique to say about food.
“There is always, in my opinion, a niche that has yet to be filled,” says Hausler. “Kale, chia, and açaí are just some of the many superfoods which have saturated the market over the past decade. I think there will always be a new superfood that bloggers and readers aren’t able to get enough of. Being at the forefront of this is what makes a blogger good at their job.”

Categories
Conscious Beauty Lifestyle

Makeup Brushes That Are Actually Eco-Friendly

“No doubt, we are living in one of the best times in history, with so much information and knowledge available at our disposal,” says Danielle Schleese, vegan makeup artist and Youtube vlogger. “The spread of information about cruelty-free products can be used as a powerful tool to raise awareness on issues that affect our global evolution.” Schleese goes on to note that it remains up to the consumer to decide what information to expose themselves to and what choices to make when it comes to going eco-friendly and cruelty-free—especially when it comes to cosmetics and makeup brushes.
Many of us associate this kind of conscious consumerism with veganism and especially what people eat. And yes, there’s a good reason more and more Americans are moving toward a vegan lifestyle according to a report prepared by the research company GlobalData. Veganism is definitely trendy, but people are also realizing that ethical purchases and sustainable lifestyles choices can have a major influence on our furry friends and on the environment regardless of what we’re putting on our plates. Though GlobalData’s report focused primarily on the culinary world, this mentality has made its way onto the beauty scene, with more and more brands creating vegan, eco-friendly, and cruelty-free products.
Specifically, we’ve seen an increase in the use of synthetic makeup brushes in place of the animal-hair brushes that have long been deemed “the best of the best.” Case in point: Big-name brand MAC announced earlier this year that their makeup brushes have are now 100 percent synthetic.  This is exciting news for consumers and makeup artists who’ve been on the hunt for eco-friendly makeup brushes for years.

Does synthetic mean sacrificing quality?

The use of synthetic materials is key when it comes to choosing eco-friendly makeup brushes, but a brand’s cruelty-free and eco-friendly qualities are not the only factors to consider. You want to make sure the brush you’re buying is high quality too! Anything you’re spending your hard-earned money on shouldn’t shed (a hairy face is probably not the look you’re going for), should be held in place by a solid metal base (known as the “ferrule”) that won’t easily fly off the handle (aka become detached), and, most importantly, should do the job of effectively applying your makeup.
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To help educate you on the true meaning behind eco-friendly and cruelty-free, and what you need to know before purchasing a makeup brush that claims to be both, we turned to experts who explain how it all works.

What puts the “friendly” in eco-friendly makeup brushes?

When most of us think about the term “eco-friendly,” we think about a product that’s not harmful to the earth or the environment. But when it comes to the makeup industry, it can actually go far beyond that. Cruelty-free is the name of the game, but some cult fave cosmetics companies still aren’t on board with banning animal testing.
Millions of animals are used in research and toxicity testing for some of the most commonly used beauty products we hold so dear to our get-ready regimen. What’s worse is that research published in a 2014 report from the New England Anti-Vivisection Society, “Review of Evidence of Environmental Impacts of Animal Research and Testing,” suggests that the use and disposal of these animals contributes to pollution in addition to adversely impacting biodiversity and public health.
Additional reports from the National Institutes of Health’s Division of Intramural Research Laboratories found that labs that use animals for research produced over 1.5 million pounds of animal bedding, feces, and excess food waste. These large amounts of animal waste are as detrimental to our environment as the waste we create as humans. Additionally, the millions of discarded animal carcasses—many of which have been contaminated with a myriad of different chemicals, viruses, and diseases—can lead to an array of biological hazards. The same is true for laboratories that incinerate the animals after use—the toxic emissions are still released into the environment.
But a beauty product—like a makeup brush—can be cruelty-free without being animal-free. That means that while a company may not test on animals, they could still use hair or fur from an animal for the brush’s bristles: “Many of the soft and plush makeup brushes on the market are made with animal hair (squirrel, boar, fox, horse, etc,),” explains Annie Tevelin, beauty expert and founder of natural, eco-friendly, and cruelty-free skincare line SkinOwl.
Though animal testing and cruelty are huge issues in the cosmetics industry, parts and packaging are also a big part of the problem. When brush handles and parts are not recyclable, they wind up landfills, which pile up year after year. Thankfully, more and more companies are turning toward using recyclable materials. Some, like EcoTools, are even using 100 percent tree-free paper for their packaging by swapping paper out for 20 percent cotton and 80 percent bamboo fibers.
Ready to hop on the eco-friendly and cruelty-free bandwagon? Here are some of the best “friendly” makeup brushes the market has to offer.

EcoTools

This PETA-certified brush company pretty much takes the cake when it comes to being environmentally aware in all aspects of production and creation. They use recycled materials such as aluminum and plastic, their packaging is made of 100 percent tree-free paper, with 20 percent cotton and 80 percent bamboo fibers, and their handles are made from renewable bamboo.
“They are great for the average daily use and maintain their form and shape if treated properly,” says Schleese. In her experience, she’s never had any problems with EcoTools brushes shedding, although she has experienced the head separating from the handle. “If this happens, it’s so easy to glue back on,” she adds. “These brushes are great quality for a great price, lasting for two-plus years. They are also good for travel because the handles are a bit shorter than standard brushes.”
[products ids=’1005905,1005907,1005909′ type=full]

Bdellium Tools

This is another vegan, eco-friendly brand that Schleese loves—especially for the price point. Full sets range in size and price from $30.99 to $129.99 on Amazon.
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“They feature eco-friendly green bamboo handles and vegan bristles with an anodized aluminum ferrule,” she says. “They are often compared to professional grade since they don’t shed, hardly ever fall apart, and offer a wide range of brush types—ideal for someone looking for more styles.”
[products ids=’1005912,1005916,1005918′ type=full]

INIKA

This Australian-owned company has gained clout in the beauty industry over the last decade for their organic, natural makeup and their vegan and cruelty-free products. Not only are their products made from natural ingredients and not tested on animals, but they’re certified organic by the Organic Food Chain, Australia’s National Organic Standard, which is a major deal since this is one of the highest standards set for organic cosmetic companies in the world.
They’re kind to the environment too; their brushes’ handles are made from sustainably sourced wood.
[products ids=’1005925,1005924,1005920′ type=full]

100% Pure

This vegan, cruelty-free makeup, skincare, and brush line is fully committed to producing the purest products in all aspects. The colors in their makeup are sourced from a vibrant combination of fruit, vegetable, tea, and other plant pigments instead of harmful dyes that contain lead, mercury, and other dangerous heavy metals, and they also utilize a Natural Definition Process (NDP) adopted from the USDA process for identifying natural versus synthetic ingredients.
100% Pure is also committed to being eco-friendly in all areas, from developing their products using biodegradable formulas to using recyclable packaging and biodegradable packing materials. They even print using non-toxic and soy inks and work out of a headquarters that is 100 percent solar-powered. Pretty impressive all around!
[products ids=’1005927,1005932,1005930′ type=full]

M.O.T.D. Cosmetics

This luxe vegan makeup brush line hovers at a higher price point but is worth checking out for multiple reasons. Of course they’re both vegan and cruelty-free and PETA certified. The brushes are made out of Taklon, a high-grade synthetic polyester fiber that’s just as soft as, if not softer than, real animal hair.
“The ferrule (the part that holds the bristles) does not shed, nor come off since my two-and-a-half years of owning them,” says Schleese. “The only thing is their handle is not made from recycled materials, or from natural bamboo-like materials, which is worth noting.” All brushes in their line are hypoallergenic and anti-bacterial, so they’re ideal for people who are sensitive to allergens and irritants.
[products ids=’1005943,1005938,1005942′ type=full]

NVEY ECO

This environmentally conscious collection of cosmetics includes everything from eyeshadows and foundations to moisturizers and cleansers as well as a pretty sensational line of brushes. The brand has been around since 2005, making it one of the first eco-friendly brush lines.
None of NVEY ECO’s products are tested on animals and are all developed without the use of chemical ingredients such as parabens, petrochemicals, or synthetic fragrances. NVEY ECO’s products also qualify as industrially compostable (aka capable of naturally disintegrating without leaving a mark of toxicity). What’s also enviable about NVEY ECO’s brushes is that they don’t shed. True to their moderate-to-high price range, they are long-lasting, soft, and blend easily.
[products ids=’1005945,1005950,1005949′ type=full]

Categories
Mom x Body Motherhood

These Are The Foods To Avoid While Breastfeeding (According To Experts)

As a new mama to your little peanut, you want to give the very best to their growing body. But it’s not that simple when your baby is gassy and fussy and you feel like you’ve tried everything to make them happier. Your pediatrician or even well-meaning friends may ask you if you’ve tried cutting out every food under the sun to see if that helps.
Not sure which foods might be having some adverse effects on your little one?
Luckily, most foods are still on the table while you’re breastfeeding. But there are some that should be avoided, because your diet should be about keeping your baby safe while still giving them all of the nutrients they need.
But maybe your little one is doing just fine, and you’re not so concerned about which foods to steer away from. Instead, you may be wondering, “What foods are good to eat while breastfeeding?” Whether you want to increase your milk supply or just ensure you’re being as healthy as possible, we talked to experts to get the deets on those foods too.
We asked a lactation counselor and two registered dietitians about the foods to avoid while breastfeeding—and the ones to pack into your diet.

Which Foods to Avoid While Breastfeeding

Determining which foods to avoid can be tricky, especially since searching the topic online can produce a variety of conflicting results.
“Make sure your information is coming from a valid source. Look at the credentials and licensure of anything you read or hear,” says certified lactation counselor Katie Halloran of Grand Rapids, Michigan. If you can’t find a clear answer online, Halloran recommends talking with your healthcare provider or a lactation consultant.

Avoid: High-Mercury Seafood

“It’s important to avoid all high-mercury fish, such as shark, swordfish, king mackerel, and tilefish, because mercury can be harmful to a developing baby,” explains Amy Gorin, registered dietitian nutritionist and owner of Amy Gorin Nutrition in the New York City area.
She says that “You can safely eat up to 12 ounces a week of lower-mercury fish, such as salmon, sardines, and anchovies, or 6 ounces of moderate-mercury fish, such as halibut and albacore tuna.”

Avoid: Certain Herbs and Herbal Supplements

Just because something is “all-natural” doesn’t mean it’s good for you and your precious little human.
[pullquote align=”center”]“Before you take any herbs, even if you hear it increases milk supply, talk first with your physician and your baby’s pediatrician.”
—Katie Halloran, APR, CLC
[/pullquote]
“Herbs can have pharmacological side effects. So before you take any herbs, even if you hear it increases milk supply, talk first with your physician and your baby’s pediatrician. You want to ensure it doesn’t counteract with your medications or your health or your baby’s,” Halloran says.

Avoid: Too Much Caffeine

As a general rule, you shouldn’t give your baby what you shouldn’t be giving yourself anyway, like too much caffeine, says Halloran. But she does say that “If you drink some caffeine, that shouldn’t deter you from breastfeeding.”
The U.S. Department of Health and Human Services Office on Women’s Health states that “Drinking a moderate amount (one or two cups a day) of coffee or other caffeinated beverages does not cause a problem for most breastfeeding babies. Too much caffeine can cause the baby to be fussy or not sleep well.”
So, no need to fret: Your morning latte can still be your energy lifesaver! Just think twice about having a cup every hour.

Avoid: Too Much Alcohol

Can’t breastfeeding mamas treat themselves to a glass of wine? The answer is yes. (And thank goodness for that!)
An Australian study showed that “low level drinking during breastfeeding is not linked with shorter breastfeeding duration or adverse outcomes in infants up to 12 months of age.”
“If you decide to drink, wait to breastfeed until the alcohol has cleared from your breast milk,” Gorin says. “This usually takes two to three hours for one alcoholic beverage (one 5-ounce glass of wine, one 12-ounce beer, or 1.5 ounces of liquor).”
Halloran agrees, saying that alcohol isn’t trapped in the breast milk, so pumping and dumping won’t remove the alcohol: “It simply takes time to get out of your system, just like it does your blood alcohol levels.”

Sushi and Breastfeeding: Is It Safe?

Time to celebrate another “yes”!
“Breastfeeding moms can eat any type of sushi, except poisonous blowfish, which probably no one should be eating,” says Kathy Kimbrough, registered dietitian at iLiveWell Nutrition in Austin, Texas.
Kimbrough says the challenge is that we never know when we will get food poisoning or what may cause it. “The best way is to be mindful of safe food-handling practices including hand-washing and ensuring proper temperatures for food storage. Eating fully cooked meats is one way to minimize risk. That said, I myself enjoy eating sushi and raw oysters occasionally, and I’m breastfeeding,” she explains.

Foods to Avoid While Breastfeeding to Prevent Colic

Why some babies are colicky sadly remains a mystery to doctors (and parents)—and it appears that the best cure is time. “Colic will likely improve or disappear by 3 or 4 months from birth,” says the Office on Women’s Health.
While changing your diet can sometimes help your colicky baby, holding or soothing your baby might also be the answer. “Eating regularly is the best ammunition for dealing with colic. Burp them consistently. Educate yourself on tummy massages and bicycling the legs to help their little belly pass gas,” encourages Kimbrough.

Common Causes of Fussy, Gassy Babies

As a dietitian and breastfeeding mom, Kimbrough finds that many women cut out certain foods, like spicy foods or dairy, if their baby is fussy or gassy. “In reality, there are very few things that actually cross over to the breast milk from the mother’s diet that makes them gassy,” she says.
But a protein or dairy allergy is different. “An allergy can manifest in many ways, and usually it’s pretty extreme. The stool will be green or contain mucus or blood, so it’s obvious something is wrong.”
[pullquote align=”center”]“Remember to take care of yourself by eating well and eating regularly so you can take care of your baby.”
—Kathy Kimbrough, RD[/pullquote]
Most babies, though, (unfortunately) will be gassy from time to time. This is normal: They have brand new bodies and digestive systems.
And it’s natural for moms to want to fix our baby’s irritability, but changing and limiting your diet can just be more challenging and stressful for everyone.
An elimination diet is not often the answer. “Remember to take care of yourself by eating well and eating regularly so you can take care of your baby,” says Kimbrough.

What to Eat While Breastfeeding

Thank goodness the menu is large when you’re breastfeeding!
Here are the key points to know.

Focus on a well-rounded diet.

“In order to nourish your baby, you have to nourish yourself. Aim for eating every 2 to 3 hours (just like baby!),” says Kimbrough. “Try to include carbohydrates, protein, and fat with a vegetable or a piece of fruit at each meal. And pair carbohydrates with protein for snacks. This balance will help your blood sugar remain within healthy fluctuations and keep your energy levels up.”
But Kimbrough reminds new moms to give themselves grace. “There were many times I wanted to stop breastfeeding because I was so tired. It can be really isolating when all you feel like you’re doing is pumping and breastfeeding.”
So go easy on yourself. Make simple meals, and don’t beat yourself up if you buy pre-chopped vegetables or packets of oatmeal instead of making it yourself on the stovetop.

Include fatty fish (in moderation).

Give your baby all of the powerful nutrients you can!
“Fatty fish such as salmon provides beneficial omega-3s to your baby,” says Gorin. So get cooking some tasty salmon recipes (or better yet, have your partner help).

Drink plenty of water.

“Hydration is very important for breastfeeding moms. You need extra water because your body uses water to produce breast milk,” shares Gorin. “It’s a good idea to drink a glass of water each time you nurse.”
In addition to having your water bottle nearly joined to your hip, hydrate your body more by eating water-rich foods such as fruits, vegetables, and soup, says Gorin.

Galactagogues: Foods That Increase Milk Supply

While many clinicians recommend continued use of prenatal vitamins during breastfeeding, there’s less consensus on the foods and herbs that increase milk supply.
“There are some foods that [are often said to increase] your milk supply, like milk thistle, oatmeal, fenugreek, and brewer’s yeast,” says Kimbrough. These supplements and herbs are commonly called galactagogues.
“Research indicates there are no long-term effects of increased milk supply for galactagogues,” explains Halloran. Unfortunately, there’s not much evidence of any food or herb being a magic bullet for increasing milk supply.
The best ways to maintain your milk supply are eating enough calories and drinking enough water, says Kimbrough. The American College of Obstetricians and Gynecologists states that your body needs about 450 to 500 extra calories per day to make breast milk, meaning you really need to get those nutrients in to keep your supply up.
But even if you’re eating well and drinking enough water, you can still struggle with having enough breast milk or getting your baby to breastfeed often enough. And that’s where additional resources come in.
If you’re having trouble breastfeeding or feel your supply isn’t where it needs to be, seek assistance sooner rather than later, says Halloran.
Many hospitals employ lactation consultants who can offer you techniques and personalized guidance. And many communities host breastfeeding support groups. “A breastfeeding group allows you to talk about successes and challenges with other breastfeeding moms and get that extra support,” shares Kimbrough.
Don’t live close enough to a support group or a lactation consultant? Call The Office on Women’s Health Helpline from anywhere in the U.S., Monday through Friday, 9 a.m–6 p.m. ET at 800-994-9662.

Categories
Life x Culture Lifestyle

How To Snag A Job You're Overqualified For

When Carol Lee was eyeing a job as a secretary at a prestigious Atlanta, Georgia, university, she already knew she was overqualified. She had a master’s degree, after all.
Then again, she had just finished an eight-year stint with the military, moved to a new town, and was stuck temping until she found a “real” job. What’s more, Lee knew that starting as a secretary in the college’s fundraising department could kick-start her career, giving her that foot in the door she needed to work for an employer with growth opportunities.  
So when a human resources officer told Lee she was indeed “overqualified,” she kicked her efforts into high gear to convince them otherwise.
The result? Not only did she grab the secretary position, but Lee says she loved the job and her new boss.
“Used to going over and beyond my duties, able to work autonomously, and make decisions—courtesy of the military—we made a great team for little over a year until he got promoted and went to a new job at the university,” she tells HealthyWay. “And it did jumpstart my career!”

The Problem With Being Overqualified

The word “overqualified” can signal a death knell in many a pursuit for a job, especially for those with advanced degrees who have a great educational background but little to no experience in an industry where they want to grow.
Imagine walking out of school with a marketing degree and dreams of landing a gig at a cool digital agency, only to be told your degree is just too good for that junior position that you so desperately want. It happens—a lot.
The fact is, as many as one in four college-educated workers in America are considered overqualified for their jobs. But as grads like Lee can attest, being overqualified doesn’t necessarily mean you don’t want the job or that it won’t be a perfect fit!
If you’re on the hunt for a job and can’t find a help wanted ad that matches your qualifications, you don’t have to throw in the towel or pull up stakes and start over in a new town. There are some ways around the “overqualified” curse.

What Overqualified Really Means

If you’ve ever been called in for an interview and thought you nailed it, only to get the call from HR that they’ve passed on you because you’re “overqualified,” you might be frustrated. You might also be asking what the heck it means.
According to Marielle Smith, vice president of people at GoodHire, the answer isn’t as simple as a mismatch between your education level and the needs of the company or even a matter of “too much” experience.
[pullquote align=”center”]As many as one in four college-educated workers in America are considered overqualified for their jobs.
[/pullquote]
“It could mean you are significantly more senior than the level sought, which could impact their costs—perhaps they haven’t budgeted for someone at your level,” Smith says, “Or it could mean that your compensation expectations are too high.”
So why didn’t they just pass on your name when you sent in your resume? Again, being overqualified can be complicated, and sometimes the red flags don’t come out until you’ve sat down for that face-to-face interview.
“They could also be telling you that the level of work this role entails are at a lower level than your capabilities and would be boring for you,” Smith says. “Sometimes if someone says you’re ‘overqualified,’ it’s a proxy for ‘I think you wouldn’t be happy in this job.’ And if that’s the case, it will be very hard to change their mind.”
So, being overqualified means you won’t get the job? Actually, no! You just need to know how to play up the “good” over those qualifications!

Why It’s Okay to Be Overqualified

There are countless reasons why someone might apply for a job for which they’re technically “overqualified.”
You might be like Augusta, Georgia, resident Rebecca Alwine: a primary caregiving parent, married to an active-duty military spouse, who needs to work a flexible schedule not typically available at higher-powered jobs.
You might have moved with your partner to a new area and still be in the process of transferring career certifications across state lines.
Or perhaps you lost your job unexpectedly, and the basic need for a salary to keep a roof over your head and food in your tummy is more important than the need to find a job that challenges you.
Life would be simpler if we could just wait for that dream job to become open, but unemployment benefits typically stop after 26 weeks in most states. What’s more, studies have found that the longer you’re out of the workforce, the harder it can be to find a job, as hiring managers are wary of gaps in a resume.
There are, however, benefits for employers who hire overqualified workers. In one study out of Portland State University, researchers determined that empowering overqualified employees made up for any negative effects of perceived overqualification on job satisfaction, intentions to remain, and voluntary turnover.

How to Get a Job When You’re Overqualified

So you really want that job? Heck, you need that job? You may still be able to talk your way in the door!
When Rebecca Alwine applied to stock grocery store shelves, she already knew she was overqualified for the job. She has a masters in emergency management and disaster planning, among other degrees and certifications. She also needed a job that would allow her to supplement her husband’s military income and still allow her to be there for her kids when they needed her. And she wanted to stock shelves. The grocery store said no, but it taught her a valuable lesson in how to use her qualifications for her instead of against her.
Alwine went on to apply for a position that was directed to applicants with an associate’s degree, despite the fact that she had her master’s.
“I was able to talk my way into it during the first interview by explaining why I wanted the job, why I thought I would be good at it, and why I wasn’t looking for something full-time/on my degree level at that point,” she explains.
Here’s how the hiring managers say you can copy her example:

Address objections head-on.

Going through issues a hiring manager may have and addressing them head-on in an interview is important, Smith says. They allow you to take charge of the conversation, instead of the hiring manager having to read between the lines.
“To convince someone to hire you despite your over qualifications, you need to address possible objections—whether you’re too senior, would be bored in the role, don’t have the right skills to do the operational work that the role entails, or you’re too expensive—that’s what they want to know and what you need to address,” she advises.

Talk up your hands-on experience.

If you’ve got more qualifications, that means you know how to do everything at the lower level too, right? Not exactly, Smith says.
If you’ve spent a significant amount of time in senior roles, for example, a hiring manager may assume you don’t have the operational or hands-on experience necessary to perform lower-level work required for the role, casting you into the overqualified bucket.
“The amount of effort and time the company would have to spend to get that person up to speed with the skills necessary to perform those functions would not be a good deal for them, especially if they are paying a higher salary based on their senior level,” Smith notes.
If you do have those skills, now’s the time to tell the hiring manager! Focus more on your technical expertise and how operational you’ve been in previous roles, and be as specific as possible.
“Don’t take the high-level approach, or they won’t see the operational side of your skills and how hands-on you can be,” Smith says.
Part of that should happen before you’re even in the door at the interview, with a resume built to address the needs of the job (based on your actual skills, of course).
“I will never leave experience off an application/resume,” Alwine admits, “but sometimes I rearrange it so they fall in love with me before they realize I’m overeducated!”

Promise to stick around.

Finally, show your commitment to the position. If a company is going to invest in training you, they need to know you aren’t just taking this job until something better comes along.
Greg Shepard has been hiring staff to clean homes at Texas-based cleaning service Dallas Maids since 2014, and one particular resume has always stuck out to him. The applicant’s last position was as a corporate executive, but she was applying to clean homes after being struck by a need to live life more simply.
It was a desire Shepard understood, enough so that he scheduled an interview. But it was the knowledge that the applicant wouldn’t stick with the job for long that made him eventually opt not to hire her.
[pullquote align=”center”]“Overall, I, and I suspect most employers, want to ensure the job benefits the employee better than the job before because I want the employee to be happy.”
—Greg Shepard[/pullquote]
“We want employees that will be with us for many years, not just a few months as they find something that pays better,” Shepard explains. “Having low turnover is important for several reasons: 1. We don’t lose money on training, 2. Our customers prefer to have the same ladies cleaning their home year after year, and 3. Keeping talent means consistent cleanings for our customers. Each house has a learning curve, and sending new teams means a lull in quality as the team learns how to clean the home.”

Explain how this job helps you.

Shepard suggests applicants show a hiring manager how this job would be an improvement over your last position, even if the pay is lower or the title seems less impressive.
“Candidates that we have hired that had made more at their previous jobs were ones that this position would still have been a step up,” he explains.
For example, if someone says they’re coming to the company because it offers great hours that will enable them to continue working when they might have otherwise left the work world, Shepard sees someone who is getting a benefit from the position and is more likely to stick around.
“Overall, I, and I suspect most employers, want to ensure the job benefits the employee better than the job before because I want the employee to be happy,” Shepard says. “Happy employees will be productive and stay with the company long-term, resulting in more happy customers and less costly turnover. So if an applicant is overqualified for a position, communicate genuine reasons why the job is not a step down and why you see yourself working for years to come!”

Categories
Nosh

Drinking "Raw" Water? Read This First.

At first glance, “raw water” sounds redundant. What’s more raw than water?
But over the last year, the raw water trend has garnered headlines from publications like The New York Times (a piece titled “Unfiltered Fervor“) and Time (“‘Raw Water’ Is a New Health Trend. But Is It Safe?”).

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The idea is simple: Instead of drinking treated, filtered water from the tap, humans should drink the “raw,” unfiltered water from natural sources. If you’re not seeing the issue there, then…well, we’ll let Chris Doyle, water quality program supervisor at SOLitude Lake Management, explain the dangers.
“I would never recommend anyone drinking surface water,” Doyle tells HealthyWay. “I really wouldn’t recommend drinking unfiltered water from any source unless it’s been properly tested by an analytical lab for contaminants … A lot of the negative consequences would be gastrointestinal. You can call it ‘discomfort,’ I guess, but it’s going to be an intestinal issue.”
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Enough said. But there’s another option: You can get safe, “raw” water delivered right to your door.
Mukhande Singh (born Christopher Sanborn, according to Slate), founder of raw water delivery service Live Spring Water, was interviewed by The New York Times earlier this year, and he says the newspaper’s coverage of the movement was misleading. Singh’s company delivers untreated spring water to the West coast in large crystal jugs; delivery starts at $16 per 2.5-gallon jug, with a four-jug minimum order.
“[The New York Times] came out and photographed me in Maui, and then they also went to our spring and photographed our spring and bottling facility,” Singh tells HealthyWay. “But instead of showing the spring—the covered spring head where the water comes out—they chose a photo of the creek downstream from the spring and also included a misleading caption that kind of alluded to the idea that we were just collecting potentially contaminated creek water. These huge major media outlets didn’t really give it an honest look.”
https://www.instagram.com/p/-jyfhMvG5W/?hl=en&taken-by=livespringwater
We decided to look deeper into the raw water trend to figure out what makes water safe—and whether there’s really any benefit to drinking water “straight from the source.”

First of all, you can’t simply drink any water that comes out of the ground.

Unless you have a superhuman immune system, water filtration isn’t optional.
“There’s three main sources of drinking water,” Doyle says. “There’s groundwater, which is usually an underground aquifer. There’s surface water, which would be something like a reservoir or a river. And then there’s rainwater. I think each one kind of has different challenges and potential toxins in it.”

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Live Spring Water comes from—you guessed it—a spring, and it relies on natural processes for filtration. That doesn’t mean it’s unfiltered.
“The mere fact that it’s being filtered through the ground, it certainly helps,” Doyle says. “A lot of the water treatment plants are facsimile of what the water is going through in the ground. But if you have contamination in the ground, or near the groundwater source, certainly contamination can get into the aquifer. That’s where you can have some issues.”
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In other words, water from springs or aquifers isn’t always safe, so independent testing is crucial. Doyle says any drinking water source should be regularly tested for parasites, bacteria, algae, and elevated levels of toxic substances.
“[Our water comes from] a covered spring head over a lava tube,” Singh says. “The whole town where our spring water is has been drinking this water, untreated, out of their taps for 100 years because they’re so confident in it. That, along with us testing each batch for harmful microbes, just really ensures safety and the highest quality.”
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Yes, you read that correctly; Live Spring Water is simply tap water from a small Oregon town. Singh is upfront about that fact, and he insists that his company charges a fair price for transporting and delivering their product.
“I think, a lot of times, people have an idea that they don’t want to pay for water,” he says. “I believe that water should be free—and water is free to us, but, you know, it definitely takes money to transport water and to ensure its quality and have a solid infrastructure to deliver that to people.”
Singh believes his product has sparked controversy because people misunderstand what he’s offering; every batch of Live Spring Water is independently tested, and Singh says he’d recommend carefully evaluating any water source before drinking from it.
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“Seeing some of these articles that say that we’re just getting water from potentially untested streams or lakes or things of that nature—like, yeah, that’s obviously going to spark some health concerns for some people when they read that,” he says.

Some “raw water” sources can be extraordinarily dangerous.

In a sense, then, Live Spring Water isn’t really “raw” at all; it’s expensive tap water from a natural source, properly tested to ensure safety. The company also makes some extraordinary health claims, but we’ll address those in a minute.

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First, we’d like to make something clear: Drinking water straight from a lake, river, or other surface water source is dangerous. While the most likely consequence of drinking “raw water” is diarrhea and intestinal discomfort, some water sources are more dangerous than others.
“A few high-profile algal blooms have occurred in Florida and Toledo in the last few years. Both of those were massive algal blooms, and the blooms themselves create toxins,” Doyle says. “There’s a whole list of different toxins, based on the different types of algae that’s producing the toxins. And they have a neurological impact, potentially causing ALS or Parkinson’s disease.”
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While the impact of algal blooms is still a subject of research, we know that there’s a disturbing link between certain neurological diseases and algal toxins.
And while intestinal discomfort might be a minor inconvenience to some, gastrointestinal issues can be dangerous to certain groups of people.
“Generally, your higher-risk populations are going to be at more risk,” Doyle says. “So if you’ve got a younger healthy person, a lot of times they might not even know [that their symptoms came from water contact]. You can sometimes get some of these bacterial issues while swimming, boating, or diving. But if you’ve got young children or pregnant women, the effects can be compounded.”
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If you really, really want to drink water out of a lake, portable products like LifeStraw provide EPA-compliant filtration, but they’re limited; LifeStraw, for instance, can’t remove viruses, chemicals, salt, or heavy metals.

Some raw water proponents claim untreated water has a host of health benefits.

Is there any benefit to drinking naturally filtered water?
To be clear, Live Spring Water is safe. We reviewed the company’s third-party tests (you can find them here as a PDF) and verified that they were legitimate. However, the company makes some claims that seem extreme.
https://www.youtube.com/watch?v=ds9Do2p60MQ
A page on Live Spring Water’s site implies that probiotics in the product can reduce inflammation, metabolize heavy metals, slow the aging process, enhance mental performance, improve neurotransmitter balance, improve digestion, and support a healthy immune system. To support those claims, Singh sent us a probiotic testing report that found evidence of four bacteria: Pseudomonas oleovorans, Acidovorax spp., Pseudomonas putida, and Pseudomonas spp.
While the report verified that those bacteria were non-pathogenic, there wasn’t sufficient information to indicate that the microorganisms are especially beneficial. As Amesh Adalja, MD, senior scholar at the Johns Hopkins Center for Health Security, told HealthyWay in June 2018, scientists are just starting to understand how the body’s microbiome works; there’s limited science to support probiotic therapies, and products that claim probiotic benefits should be treated with healthy skepticism.

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“We are in the infancy of understanding how to manipulate one’s microbiome,” Adalja said at the time.
Singh says his customers’ experiences show the health benefits of his product.
“You know, people feel amazing from the water,” he says. “We’re starting to realize how important gut health is and how important it is to have the right cultures in our gut and the right bacteria and the right balance. This is just another way to really strengthen our digestive system and the whole body.”


Singh says he believes in the natural filtration process.
“Spring water, the way we do it, is brought out of the Earth,” he says. “It’s the way nature created it. It’s got all of the natural minerals in it that we need, it’s what humans have been drinking for 99 percent of our existence, so it’s just—our bodies are perfectly biologically adapted to what we’ve been drinking for so long.”

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Ultimately, we couldn’t find scientific support for the purported probiotic benefits of the raw water movement. With that said, Live Spring Water is safe—truly “raw” unfiltered water isn’t.
If you’re going to drink water from a natural source, make sure it has been recently tested. If the tests look good, have at it, but you probably shouldn’t expect miraculous results.
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That doesn’t mean that the entire movement is completely without merit. If you’re willing to look carefully and scientifically at your water sources, you can avoid certain pollutants, which could conceivably improve your health. We’d recommend starting at the Environmental Working Group’s Tap Water Database, which lets you quickly view testing information for your local water sources.

Categories
In the Kitchen Nosh

How To Make A Frittata

Frittata is an easy and elegant dish that can be eaten for breakfast, lunch, or dinner and even makes for great protein-packed leftovers that can be served hot or cold.

 

Ingredients

  • 6 eggs
  • ¼ cup heavy cream
  • 1 Tbsp. grated parmesan cheese
  • 1 cup asparagus, cut into bite-size pieces
  • 1 cup peas
  • ¼ cup chopped scallions
  • 1 cup shredded provolone cheese
  • Salt
  • Pepper

Special Equipment

  • Cast iron pan
  • Wooden spoon or rubber spatula
  • Silicone brush

Method

  1. Preheat oven to 350° F.
  2. Crack the eggs into a bowl and beat until well combined.
  3. Mix in the heavy cream and parmesan cheese.
  4. Salt and pepper the egg mixture to taste.
  5. Add the filling ingredients (asparagus, peas, scallions, and provolone cheese) to the egg mixture.
  6. Mix until well combined.
  7. Grease your cast iron pan (using a silicone brush will ensure an even coating—see tips on which oil to use and what to avoid below!).
  8. Pour the egg mixture into your cast iron pan.
  9. Use a wooden spoon or rubber spatula to smooth the top of the egg mixture (an even depth will ensure even cooking throughout).
  10. Bake your frittata at 350° F for 25 to 35 minutes.
  11. When the eggs are set, remove it from the oven.
  12. Cut and serve.

Tips for Nailing the Perfect Frittata From 6 Culinary Pros

“Oh, the frittata! Just like the egg itself, there are literally hundreds of ways to make them, but not all are equal!” This frittata insight comes from Ken Immer, president and chief culinary officer of Culinary Health Solutions, who goes on to say, “The most important thing about the vessel, in my opinion, is that it should be heavy-duty enough so that it can be heated very hot so as to make a fabulous crust that doesn’t burn or stick to the pan.”
Chef J Jackson, aka Mr. Foodtastic—a private chef, speaker, caterer, and author— says a cast iron skillet is the ideal vessel for making frittata because it circulates heat well.
Your skillet will have to be greased quite liberally according to Immer, but he cautions against the quick and easy spray of Pam that might be your go-to. Why? It will burn almost instantly at the high heat that’s required to make a frittata, which will result in an unappealing aftertaste. Instead, opt for a minimum of one tablespoon of sunflower oil (or two if you’re using a particularly large pan).
Quick tip: If you don’t have a cast iron pan or would rather skip the hassle of cutting perfect portions, ladle your egg mixture into a muffin tin. Certified nutritional chef Melissa Eboli says, “Frittatas and frittata muffins are some of my signature dishes. I don’t only serve them up for brunch, but they are a popular item as appetizer selections for my events.”
When it comes to filling ingredients, registered dietician Amanda Baker Lemein of FEED Nutrition Consulting in Chicago says, “The more non-starchy vegetables, the better! These are filled with fiber, water, and many micronutrients, plus they add flavor and color.” Take Baker Lemein’s advice, and amp up your filling ingredient game by folding mushrooms or stem vegetables into your egg mixture.
Committed to reducing food waste? So are Rebecca Elbaum, clinical administrative dietitian at Montefiore Medical Center in New York City, and Claudia Sidoti, head chef and recipe Developer for HelloFresh. According to Elbaum, “Frittatas are an excellent way to clean out the fridge. You can really fill them with anything you have around!” She likes to use spinach, tomatoes, and feta cheese, or black beans, corn, and cheddar cheese as filling ingredients.
Sidoti has another interesting idea. “One of my favorites is a pasta and veggie frittata where egg is used as the primary source of protein while it’s also the binder. It’s a great way to use up leftover pasta, too.”
Whether you’re making a vegetarian frittata or opt to add meat, ensure your filling ingredients are fully cooked, not raw, and are drained well. Uncooked veggies will still be crunchy when your eggs are set, and adding soggy veggies or greasy sausage crumbles can compromise the texture of your frittata.
Ready to serve your frittata? Jackson says you should loosen the sides by guiding a clean knife around its edges. “It should be very easy. Put a plate on top of the skillet. Place a hand on top and flip over. Saying a prayer prior sometimes helps!”
We suggest garnishing your frittata with homegrown herbs or edible flowers like chive blossoms that will pair well with its savory flavors.

How to Make a Frittata-Centric Meal

Elbaum says she likes to serve frittatas with a carb for a complete meal. Her go-tos? “A slice of whole wheat toast, mini bagel with avocado, or breakfast potatoes.”
Looking for something on the lighter (or more portable) side? Consider pairing a slice of frittata with a green smoothie for a meal that balances sweet and savory while including all the macronutrients you need.
On the hunt for other healthy options for breakfast and beyond? Check out our easy protein pancake recipes, learn everything you ever wanted to know about oats and stuffed bell peppers, or put your Crock-Pot (or Instant Pot!) to good use with four recipes that can be enjoyed any time of day (and all week long).

Categories
Sweat

Why Rock Climbing Is The New Workout You’ll Get Hooked On

Having the strength to pull your body up a rock wall is no easy feat. But once you reach the top, the feeling of accomplishment is second to none.
If you’re considering rock climbing as a way to switch up your workout routine—or a potential new passion, you might be wondering how to get started. From equipment and classes to workouts and jargon, there’s a lot to learn prior to scaling your first rock climbing wall.
Before you chalk up your hands and strap on a harness, here are some basic tips and guidelines you should know.

What You Need to Know Before Your First Rock Climbing Workout

Indoor rock climbing gyms are the ideal place to learn more about rock climbing workouts, especially if you’re new to this type of activity.
Many rock climbing gyms offer monthly memberships that include access to free climbs and classes with knowledgeable instructors. The price varies depending on the climbing gym you choose but ranges from $40 to $200 per month on average.
Climbing indoors typically requires less equipment than outdoor climbs. To do an indoor rock climbing workout, you will need loose fitting (but not baggy) clothes, a harness, a locking carabiner (this attaches your belay device to your harness), rock climbing shoes, a chalk bag, and a belay system that you will be fitted for and taught to use at your first visit.
Other than shoes and clothes, many gyms have equipment you can rent. Due to liability reasons, most climbing gyms will provide you with ropes. There are some exceptions to this, but when you’re first starting out, the ropes you’ll need will be available to you at the class.
Speaking of classes, one of the best ways to learn how to safely rock climb is to take a beginner class. Most climbing gyms will start you with a bouldering class or a top rope class.
A bouldering class does not require a harness or a rope. The goal of this class is to keep you on routes that are close to the ground and help you build skill by focusing on strength and balance to keep yourself on the wall.
During a top rope class, the climber is attached to a rope that is anchored both to a system at the top and to a belayer at the bottom of the climb. This provides additional security and minimizes the distance one could fall.

What are the health benefits of rock climbing?

One look at a skilled rock climber and it’s easy to see that a rock climbing workout is both physically and mentally challenging. As a newbie, you will feel the physical benefits immediately, and as you progress, you will experience the mental challenges of conquering the wall too.
In addition to challenging your overall strength, indoor rock climbing exercise benefits include:

Increased Flexibility

Rock climbing requires you to reach and leap, which increases your range of motion. As you gain experience, your flexibility will improve, and consequently your climbing skills.

Increase in Grip and Arm Strength

When you are climbing on a wall, Brett says you are essentially holding the entire weight of your body in your arms and fingertips. This helps to build upper body muscle.

Coordination and Body Awareness

Indoor rock climbing workouts also help to improve coordination and body awareness. “When you’re on a rock wall, you have to use both your arms and legs in conjunction with each other to move up the wall efficiently,” says Brett.

Burning Some Serious Calories

The Harvard Heart Letter reported that a 155-pound person can burn approximately 409 calories in a half-hour rock-climbing ascent and 298 calories in 30 minutes of rappelling.

Challenges You Mentally

It’s obvious that rock climbing taxes you physically, but it also pushes your mental skills to the limit. Not only do you have to remember the skills and terminology the instructor is teaching you, but you also need to use your problem-solving skills to figure out where to put your foot so you can reach a higher hold with your hand.

Creates a Social Environment

Even though you’re climbing the wall by yourself, the support you feel from other participants in the class helps foster a fun and social environment.

Exercises You Can Do at Home to Prepare Your Body

With indoor rock climbing workouts, certified personal trainer David Brett says the activity is mainly a strength-based workout. “While your heart might be beating fast due to the intense climbing and scary heights, rock climbing is not a cardiovascular-based sport,” he explains.
To get better at climbing, Brett says you need to work on grip strength, upper body strength, and climbing technique.
The goal at home, explains certified personal trainer James Shapiro, is to focus on core control, improving mobility through endurance (particularly those spider crunches, which will prepare you for opening your hip to reach with your leg a bit more), and loading tension in your forearms and knees.
The three bodyweight exercise Shapiro recommends you try at home are bear crawls, spider crunches in a push-up position, and dead bugs.
Additionally, Brett says one of the best exercises for getting better at rock climbing is pull-ups, since they force you to lift your body weight against gravity, similar to climbing rock to rock.
Brett says there are three key exercises you can do at home to help you prepare for an indoor rock climbing class.

Pull-ups

Pyramid sets are a great way to improve your pull-up strength. For a pyramid set, do one rep, then rest; two reps, rest; three reps, rest, etc. Work up to eight (or whatever number you are comfortable with). You can do this workout two to three times per week.

Farmers Walks

Farmers walks are one of the best ways to build grip strength. To do a farmers walk, simply pick up two equal weights (they can be dumbbells, kettlebells, etc.) and walk with them. For example, you could pick up two 20-pound dumbbells and walk 50 feet with them. Set them down, then turn around and walk back. Repeat for five sets. You can do this exercise one to two times per week.

Planks

A great way to build core strength is to do planks. To plank, you simply have to get into a push-up position (you can also do this with your elbows on the ground) and hold that position with your abs braced. Start with one 30-second hold and work your way up to holding the position for one minute. Repeat three to five times.

Exercise You Can Do at the Climbing Gym to Prepare for Rock Climbing Workouts

The rock climbing gym you join will have structured classes that go over rock climbing exercises for beginners. But if you want to climb during a non-class time, Brett recommends practicing static hangs while holding on to a rock hold (simply grab a hold above your head and hang).
“Doing this will help your fingers and grip strength to get stronger,” he says. You can practice holds of 20 seconds and add more time as you get stronger.
For instance, Brett says to do a 30-second hold, rest a minute, then repeat for five rounds. “I’d recommend doing this after your rock climbing session when you’re forearms are already tired,” he explains. “This will give you a little extra work and will help to get you stronger for your next rock climbing session.”

Rock Climbing Tips for Beginners

Now that you have some basic information to get you started, here are a few tips to keep in mind when you head to the gym for your first rock climbing workout.

Relax and have fun.

You don’t have to reach the top right away. Focus on strength, skill development, and building confidence.

Your lower body is a lot stronger than your upper body.

That’s why many experts recommend focusing on ways to improve foot friction and leg placement.

Take as many classes as you need to until you feel comfortable and confident.

Make sure you understand the basic skills, jargon, and safety rules before you try a rock climbing workout on your own.
[pullquote align=”center”]If you’re ready to increase your overall physical strength, challenge your mental stamina, and be part of a community that encourages and supports each other, then it’s time to add an indoor rock climbing workout to your fitness program.[/pullquote]

Review the jargon before you go.

You will hear specific terminology repeated during a rock climbing class, so take some time to review what these terms and phrases mean. In addition to the classes described above (bouldering and top rope class) there are a few other terms to be aware of:

Anchor

Point of attachment for your climbing rope.

Belay

Attaching a rope to your harness and a fixed point (most likely your instructor). This will support your weight when you descend the wall. It also prevents you from falling if you lose your grip.

Chalk and chalk bag

You will need chalk to help with your grip and a bag to hold it in.

Harness

A belt you wear around your waist that loops around your thighs. You will tie the rope to the front of the harness, which will support you as you come back down the wall.

Locking carabiner

A device that attaches your belay to your harness.
If you’re ready to increase your overall physical strength, challenge your mental stamina, and be part of a community that encourages and supports each other, then it’s time to add an indoor rock climbing workout to your fitness program.