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Medieval Hygiene: Practices Of The Middle Ages

Laughing at medieval people is fun. It’s a bit like watching a reality television show so far removed from your reality (Jersey Shore Family Vacation, anyone?) that you can’t help but feel better about your own life because, damn, look at these poor fools still gyming, tanning, and laundering! Or, in the case of medieval people, slathering a well-known toxin all over their faces in the name of beauty. (Obviously, the toxin part wasn’t well-known at the time.)
Looking at the hygiene and grooming practices of people living over half a millennium ago is a perfect distraction from your own miserable failures and existential quandaries, and everyone you’re making fun of is too far gone to care or defend themselves, so really, it’s a perfect setup. We wouldn’t try to take that away from you.

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Johannes Zainer, “Giovanni Boccaccio” (1474)/Wikimedia

But schadenfreude isn’t particularly informative, and if you’re at all interested in historical accuracy, you should try reading something besides that “Medieval People Were Nasty As Hell” clickbait. Sure, the Middle Ages was full of gross stuff, but so is New York City. Medieval people, given the circumstances, were doing the best they could. Sometimes their ideas worked out well for them, and sometimes they really did not.

1. Sewage Management

If you were to time travel back to a major medieval city, perhaps the first thing you’d notice would be the stench. Though a disorienting succession of food and foul odors would no doubt take your attention while walking the streets of any bustling metropolis today, things were a bit funkier back in the Middle Ages.
The explanation was simple: poop. More specifically, poorly managed poop.

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ALEX ZIVATAR

Medieval London’s population of approximately 100,000 people produced about 5,000 kilograms (or 11,000 pounds) of human waste every day—approximately the weight of an adult Asian elephant (first link opens a PDF). Multiply that by the number of days in a year and you can see why medieval folks were quickly up to their knees.
This wasn’t for lack of trying. It’s a common misconception that people of the Middle Ages were relieving themselves all over the place, but the reality is that they simply didn’t have the same quality of facilities available to them to get rid of their stuff.
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Though Roman London did have a sewer system that emptied into the River Thames and its connected streams, it fell into disuse by the medieval period. “Without anyone to flush the old tunnels and keep them clean, old London disregarded and soon forgot about its precious subterranean Roman legacy,” wrote cultural historian Craig Taylor in a comparison of waste management (PDF) in ancient Rome and medieval London. “Instead of having passageways, which were underneath the pavement and flowed into the rivers, sewers became open and public facilities were connected directly to the streams and rivers, making a long system of tunnels and pipes unnecessary.” The Roman model, while still not an A+ in sanitation, would have done a better job of sparing the senses because it more efficiently moved water in and out of the city.
Medieval London’s approach, on the other hand, brings to mind one of those cartoon fiascos where someone keeps trying to plug a hole in a leaky boat only to have several more water spurts pop up in its place. As Taylor described:

In 1357 a proclamation was issued forbidding anyone to throw any sort of waste into the Thames or any other waterway under the penalty of imprisonment and severe punishment at the discretion of the mayor and aldermen. This was intended to force London citizens to put their waste into the carts and dung-boats meant to carry it outside the city. However, the result was that many dumped their waste elsewhere in the city. One such place was Tower Hill, which in 1371-72 was so tainted that those living nearby were disgusted by the odor of the dung and other filth. Citizens were then forbidden to dump their wastes there, which caused a renewed dumping into the Thames. Again an attempt was made to prevent people from dumping any kind of waste into the Thames as the King noted that the channel of the river had been narrowed so much that it caused a great hindrance to shipping.

See the vicious, smelly cycle?
Another option for dumping waste was cesspits. “E. Sabine [Ernest L. Sabine, author of Latrines and Cesspools of Mediaeval London] believes that after digging up the dirt, taking away the earth, finding the lime, sand and other materials, the total cost for constructing the cesspit would have amounted to about four pounds,” wrote Taylor. This was at least twice the yearly wages of an unskilled laborer. Thus: “These cesspits, even though built for the convenience of all the tenants within a tenement, must have been seen as rather ostentatious utilities.”

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Medievalists.net

Still, cesspits were just another temporary solution to everybody’s endless digestive drain. Though, by law, they were to be constructed a certain distance from the property of others, they could still muck everything up. “Despite these regulations, cesspits were not designed to hold liquids and therefore leaked into the soil and nearby wells,” wrote Taylor.
Plus, he said, “the smell emanating from it could still be very obnoxious.” This was a problem beyond just sensory dissatisfaction since people of the Middle Ages subscribed to the miasma theory (PDF), which held that disease spread through bad-smelling, poisonous vapors. So if your neighbor’s cesspit was making your kitchen smell like the local summer fair’s porta-potty, even though you weren’t thinking about bacteria, you understood that this needed to be fixed. You’d likely file a complaint, which might demand that they get their…stuff…together within the next forty days.

2. Bathroom Etiquette

Suboptimal as medieval disposal methods were, the idea that cleanliness or privacy in the bathroom realm were of no importance is simply wrong. “You wouldn’t be pooping outside and burying it like an animal,” medievalist Danièle Cybulskie tells HealthyWay. “You’d have a place to go.”
“You were never that far from a place where you could,” she says. “In town, they would often have a public place to go to the washroom. Lazy people would probably just pee outside.” 
Basically, medieval times were just like a typical St. Patrick’s Day parade.


Citizens of medieval London had private and public facilities available to them. There is evidence of at least 13 public latrines, though, as Sabine noted (PDF), “there must have been many more such public conveniences.” One was at London Bridge. “As early as 1358 there were already one hundred and thirty-eight shops on the bridge,” wrote Sabine. “Along with the customers frequenting the shops, businesses would have required the facilities of the privy.” The London Bridge facilities were large and possibly spread out to accommodate the shop-goers, business people, and citizens living nearby who would have used them.
Of course, in instances where there were no public or private facilities available, people would be more likely to dump their waste in less regimented ways. For example, in 1421, during an investigation of one ward’s public housing it was “reported that all the little rents…were without privies, so that all the tenants threw their ordure and other horrible liquids before their doors, to the great nuisance of holy church and of passers-by,” wrote Sabine.

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Wolfgang Sauber (via WikiCommons)

Another possible reason for dumping waste in the streets was the danger of going out at night, suggested Taylor in his essay “The Disposal of Human Waste: A comparison between Ancient Rome and Medieval London.” He cited a case from 1290–91 when someone named John de Abyndon met his end while traveling from one of the common privies at London Wall.
“At night, sleeping with a chamber pot full of human waste was not too pleasing to the olfactory senses,” Taylor wrote. “Rather than taking the risk of venturing out into the streets to empty the chamber pot, it was instead quickly deposited out the window.” (He added: “There is also the possibility that some tenants were just simply lazy!”)
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Nautarch

If you had a chamber pot, it likely meant that you were wealthy enough to have someone empty it for you. “Most people would go outside [to use their outhouse],” says Cybulskie. “Most people wouldn’t have a chamber pot.” An exception would be if you lived in the city and didn’t have your own bathroom in the yard.
Even if you were dumping your dumps into the streets, “it wouldn’t necessarily sit there forever,” notes Cybulskie. Though it would smell, the contents would be poured into a gutter running down the street where it would later be washed away by rainwater.
Inseparable from the issue of waste disposal was the concept of privacy. Evidence suggests that, even if it wasn’t uncommon, public urination wasn’t considered appropriate, not only for reasons of sanitation, but also—and perhaps especially—because of propriety. In 1307, Thomas Scott, groom of the prince, brought charges against a couple of Londoners for assaulting him, supposedly, because he was peeing on a side road. (They claimed to have told him that “it would be more decent to go to the common privies of the City to relieve himself,” after which Scott threatened them, so the assault was merely in self-defense. If you’ve ever had to wait in line for a women’s bathroom at a bar, Scott’s irritation makes a lot of sense.)
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Wolfgang Sauber (via Wikimedia)

The public was even less tolerant of public defecation, according to Carole Rawcliffe, author of Urban Bodies: Communal Health in Late Medieval English Towns and Cities. “A beggar child [struck] in 1339 by a cart when squatting in a London street (‘secreta nature faciendo sedentem’) is censoriously described in the record as little more than a savage,” she wrote. (People were also apparently very classist. Good to know that some things never change!)
You may be surprised to learn that, once inside the privies, the quality of privacy probably wasn’t much worse—and was maybe better?—than that of your office bathroom (if your office is in America) where daily you try to hold onto some shred of decorum as you’re forced to poop within a couple feet of your coworkers. (Living is absurd and divine and grotesque; that’s just the mixed bag of humanity. Whatever! But seriously, why haven’t American offices gotten this one simple thing right?)
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Though it wasn’t Rome, where, according to Taylor, “going to the toilet was not an aspect of life considered embarrassing or private,” medieval Londoners weren’t completely lacking in shame about their bathroom time, as evidenced by the dividing walls found in the privies of castle turrets and towers, monasteries, and cities. As further evidence, in 1333, records show that the tenant of a London tenement made a complaint about the removal of a party wall and roof that had been enclosing a common cesspit. With these removed, “the extremities of those sitting upon the seats [could] be seen, a thing which is abominable and altogether intolerable.”

3. Laundry

Unlike the fast fashion of today, where clothes are worn for a season before being discarded and sent to whatever landfill purgatory Forever 21 and its ilk go at the end of life, medieval threads were costly, whether in time or money, and expected to be worn for a long time. “Clothes were so expensive and highly regarded that even the queen’s exchequer accounts of Isabella, queen of Edward II, show that she had the worn-out hems of her gowns replaced, rather than pay for entirely new gowns,” wrote Toni Mount in The Medieval Housewife.

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ALEX ZIVATAR

Much like a nice pair of jeans that you wouldn’t want to break down by washing with every wear, medieval clothing would have only been cleaned on an as-needed basis. “One of the reasons that they layered up was that they could wash the clothes that were underneath, and they wouldn’t necessarily have to wash the fancy clothes that were on top,” says Cybulskie. “People were wearing linen next to their skin and they would wear wool overtop, or if they were able to afford it, velvet or silk. But linen was next to the skin because it was easy to weave and it was easy to wash.”
When it came to these linen shirts, shifts, and undergarments, the more cleaning, the better. “Washing actually improved the fabric, bleaching and softening it the more it was washed,” wrote Mount. Overgarments, by contrast—and counterintuitively (to our modern ears)—were often stored near the toilets, at least for those rich enough to have garderobes, the latrines built in monasteries and castle walls.
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Giacomo Ceruti, “The Laundress” (1736)/AllArt.org

Why? Because of the smell. “They believed that moths hated the stink as much as people did and stayed away, thus their robes were guarded,” wrote Mount. “So they had even more reason for using lavender and rose petals before wearing their Sunday best to church.” (Garments made of fine fabric were kept nice by brushing, shaking and airing out, and storage among lavender, herbs, and dried rose petals.)
Those who could afford it would send their laundry to be washed by career laundresses in the cities, says Cybulskie. This would include shirts, tunics, sheets, towels, and napkins. Cleaning agents included urine (at least they were resourceful?), used as a stain remover or to set dyes, and lye soap. (As you can imagine, laundry workers’ skin was not in great condition.)
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Laundry water and drinking water were expected to remain unmixed, thankfully. According to Cybulskie, many legal documents reflect this rule. But laundry workers must have had to deal with a fair amount of jerks who insisted on breaking this rule. “There were separate places where you would have water that was just for laundry, so laundresses would get really angry if you watered your animals there,” she says, presumably because feces and urine would be involved with this pit stop. “And they would get really angry if tanners were washing their stuff off there,” because—and we’re just going out on a limb here—perhaps more feces and urine?

4. Medicine

For most people, the term “medieval medicine” doesn’t evoke many good images. Pre-germ-theory medical practices didn’t always miss the mark, though. “People were doing stuff like cautery. They were doing stuff like suturing. They knew you had to keep a wound clean. They knew you had to keep it dry,” says Cybulskie. “You didn’t necessarily need to know about the actual bacteria to know that if there’s dirt in it, it will fester and you will die. This was a time where people were on the battlefield a lot. Or day-to-day injuries, they could go bad really fast, because you didn’t have antibiotics.”
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That doesn’t mean that they didn’t accidentally tap into antibiotic properties. “They used a few things that are really, I think, fascinating. One was honey. Honey is antibacterial; this has been shown today. So they would put honey on wounds and use it to clean them out. And it’s sticky, so it keeps stuff together,” says Cybulskie. “Also, they used to pack wounds with moss because moss is absorbent. They didn’t realize that some forms of moss will grow penicillin. So that worked.”
Some of the recipes include ingredients you still might see floating around the internet today as possible homeopathic remedies, such as this one using betony and vervain, recounted in The Medieval Housewife:

For the migraine—take half a dishful of barley, one handful each of betony, vervain and other herbs good for the head and when they be well boiled together, take them up and wrap them in a cloth and lay them to the sick head and it shall be whole.

So, they got a surprising amount right, or nearly right, given the theoretical framework they were working with. Still, they got some things very, very wrong. For example, this deeply unsettling “cure:”

To cure gout. Boil a red-haired dog alive in oil until it falls apart. Then add worms, hog’s marrow and herbs. Apply the mixture to the affected parts. Or take a frog when neither sun nor moon is shining. Cut off its hind legs and wrap them in deer skin. Apply the right to the right and the left to the left foot of the gouty person and without doubt he will be healed.

Clearly, dogs and other pets were viewed a bit differently in the Middle Ages than they are by many today.
If you consider the profound trauma of the Plague, which wiped out millions of people throughout the Middle Ages, it’s hard to blame people of the time for their more superstitious tendencies. That the smell of death was literally in the air was just another reason to employ the nosegay (meaning nose ornament), a small bunch of flowers that could be held up to the nose when passing through a particularly smelly area of town—or to offer some olfactory or emotional comfort in the face of death.
“People did carry a nosegay to keep the smell off—to keep from smelling the bodies and stuff—but they also would put herbs in there that they thought would protect them,” says Cybulskie. “They were desperate to do anything that would save them.” This included “using plants in trying to keep the miasma—the vapors—away.”

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ALEX ZIVATAR

Their ideas about medicine were shaped by the humoral theory of the ancient Greeks, which focused on the “balancing” of black bile, yellow bile, blood, and phlegm in the body in order to achieve health. Closely tied to this theory was the treatment of bloodletting, which involved drawing blood from a person in an attempt to balance these body fluids, otherwise known as humors. One of the ways this was done was through the use of leeches, placed on the skin to suck away like little vampires.
“In leeching, the physician attached an annelid worm of the species Hirudo medicinalis to the patient, probably on that part of the body most severely affected by the patient’s condition,” wrote historian Michael Livingston in “Misconceptions about Medieval Medicine: Humors, Leeches, Charms, and Prayers.”
“These worms were called leeches because they were used extensively by Anglo-Saxon physicians. (The word for ‘doctor’ in Old English is læce). The worms would suck off a quantity of blood before falling off.”
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ALEX ZIVATAR

Interestingly, the use of leeches has stuck around in modern medicine, though not for balancing humors. “The leech can help reduce venous congestion and prevent tissue necrosis,” wrote Gerry Greenstone, MD, in the British Columbia Medical Journal. “In this way it can be used in the postoperative care of skin grafts and reimplanted fingers, ears, and toes.”

5. Makeup 

Given that a person living in the Middle Ages must have been hyper tuned in to the fragileness of their own existence, it’s a wonder that any of them mustered the effort to care at all about the vainer pursuits of life, like optimizing physical appearance. Then again, you can never underestimate the drive to reproduce—and as anyone who’s ever hooked up after a funeral can attest, the threat of death sometimes heightens that drive. Carpe diem and all that.
“People did not like being gross, and they didn’t like being smelly,” says Cybulskie. “Part of that reason was because it’s unattractive….You know, there are books of manners that say, like, ‘You want to make sure you have nice-smelling breath,’ for example. Which is not something we would imagine they worried about because we figure they are used to being stinky—but they did. And they had recipes for deodorant as well. They had recipes for toothpaste, for shampoo, for makeup.”

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ALEX ZIVATAR

Indeed, if you take a look through The Trotula: A Medieval Compendium of Women’s Medicine, you’ll find recipes for [linkbuilder id=”6702″ text=”haircare”], hair removal, skin whitening and rosying, blemish, wrinkle, and freckle removal, exfoliation, lip softening, lip and gum dying, tooth whitening, and eliminating bad breath. (Though, Cybulskie points out, medieval folks had better teeth than those in the Tudor period, “because they hadn’t discovered the New World and so they didn’t really use sugar a lot.”) These recipes called for local ingredients like herbs and animal products; imported substances like frankincense, cloves, cinnamon, nutmeg, and galangal; and mineral substances including orpiment (a compound of arsenic), quicklime, quicksilver, sulfur, natron, and white lead.
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The Recipes Project

One recipe for a face-whitening “ointment” advises:

Take two ounces of the very best white lead, let them be ground; afterward let them be sifted through a cloth, and that which remains in the cloth, let it be thrown out. Let it be mixed in with rainwater and let it cook until the consumption of the water, which can be recognized when we will see it almost completely dried out. Then let it be cooled. And when it is dried out and cooled, let rose water be added, and again boil it until it becomes hard and thick, so that from it very small pills can be formed. And when you wish to be anointed, take one pill and liquefy it in the hand with water and then rub it well on the face, so that the face will be dried. Then let it be washed with pure water, and this [whitened look] will last for eight days. 

If rubbing lead all over your face seems like a bad idea, that’s because it is. Depending on the frequency with which this kind of toxic makeup was used, side effects might have included swelling and inflammation of the eyes, tooth enamel erosion, retexturing and blackening of the skin, and, eventually, death. That’s a pretty high price for beauty.

6. Bathing

One of the main reasons medieval citizens wanted to stay clean was the miasma theory. “They didn’t like being smelly because they were afraid that was going to make them sick,” says Cybulskie. “And they were right! But it was because of the germs that were floating around.”
Unfortunately, not wanting to stink isn’t the same as not stinking. Though people in the Middle Ages desired cleanliness, it wasn’t always possible by the standards of today, given the practical hurdles. “If you went to the bathhouse, you were going to be sharing bathwater with other people. If you had a private bath, that meant heating up gallons and gallons of water and hauling it to a bathtub, and then getting rid of it later,” says Cybulskie. “Given the chance, would they have had a bath every day? Probably. But it was just not possible.”

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Wikimedia Commons

So were medieval people, on the whole, smellier than we are today? Sure. “But not as smelly as we think,” says Cybulskie. And, “it was probably less noticeable because you’d be used to it.”
When they did bathe, it was quite the production. That’s because tub time was kind of a big deal. “The great numbers of different references to baths throughout the medieval sources show they obviously held a special place in medieval life socially, medically, and spiritually,” wrote historian Virginia Smith in Clean: A History of Personal Hygiene and Purity. She described, for example, fifteenth-century German bath etchings featuring luxe scenes like “the town bathhouse, with a long row of bathing couples eating a meal naked in bathtubs, often several to a tub, with other couples seen smiling in beds in the mid-distance.”
Bathing as both spa treatment and party, complete with your friends, your honey, some pastries, and maybe even a bed? We don’t know about you, but that pretty much blows every bath we’ve ever had out of the water.

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Health x Body Wellbeing

Natural Family Planning: A Good Alternative To Birth Control?

I was in ninth grade health class at my public high school when a Baptist youth minister explained that there was no stopping God if He wanted me pregnant. It’s a vivid memory, and I’ve since questioned its validity because of how absurd it seems to me now.
The man was bald, I think. In his mid-to-late thirties, if you can trust the age perceptions of a 15-year-old. He and his blonde wife stood at the front of the class and told us they had used not one, but two forms of birth control before realizing they were with child. Thus, our reproductive futures were simply in the hands of the Lord, and no amount of planning could prevent His will from being done.
I was living in suburban Arkansas (a state that, in 2014, 2015, and 2016, ranked first in the country for teen birth rates, according to data from the Centers for Disease Control and Prevention [CDC]). This was abstinence education around 2002, part of the evangelical purity movement that took hold in the 1990s during a time of economic downturn, the AIDS crisis, and Nancy Reagan’s “Just Say No” campaign. The times were changing; we were afraid.

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To double down on conservative sexual mores was part of a larger religiopolitical trend, as Sara Moslener argued in Virgin Nation: Sexual Purity and American Adolescence. “Rooted in fears of national instability and civilizational decline, the idea of sexual purity has been most compelling at points in history when evangelical theologies of the end-times provided viable explanations for widespread cultural crises,” she wrote. These theologies link “sexual immorality with national insecurity and impending apocalypse” and position “the white, middle-class, heterosexual, nuclear, Christian family as the foundation of American national strength.”
The shaming in this movement was strong for everyone, but it was heaped on young women with special zeal. Those who dared to go carnal with guys who were not their husbands were used in ungenerous metaphors: They were dirty tennis shoes, chewed-up gum.
“In short, the purity movement attempts to scare teenage women into sexual purity,” wrote Amanda Barbee, a graduate of The Seattle School of Theology & Psychology who studied Christianity and sexuality. “The movement instills them with the fear that if they have sex before marriage, they will be rejected by their future husband, their family, their community, and even their God.” Or, as abstinence-only speaker Pam Stenzel so succinctly put it: “If you have [premarital] sex … you will pay.”
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Like a good Southern Baptist girl, I believed.
Now, as an adult woman who works hard to deprogram her mind from the sex-negative, misogynist, (and, by the way, ineffective) garbage that was “abstinence education,” any time someone tries to sell me on their religion’s reproductive protocol, I want to melt into a puddle and Alex Mack my way into oblivion. Natural family planning (NFP), as the only form of contraception with the Roman Catholic Church’s stamp of approval, is no exception. But am I throwing the baby out with the bathwater?

What is natural family planning?

Merriam-Webster defines NFP as “a method of birth control that involves abstention from sexual intercourse during the period of ovulation which is determined through observation and measurement of bodily symptoms.” The United States Conference of Catholic Bishops adds a didactic flavor to their definition, describing it as “the scientific, natural, and moral methods of family planning that can help married couples either achieve or postpone pregnancies.” (Many Catholics and some Protestants consider modern forms of birth control like the pill and condoms to be unethical.)

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“In very general terms, natural family planning is a way of preventing or timing pregnancy without the use of artificial hormones or other reproductive technologies,” says Caitlin Elder, a practitioner of the Creighton Model FertilityCare System, one of the church-approved NFP methods. Elder has taught over 40 families how to monitor their fertility since 2007.
When applying NFP, “A woman (or couple) monitors one or more biological markers that change over the course of a woman’s menstrual cycle and then uses the concept of periodic abstinence in order to either achieve or prevent pregnancy,” says Elder.
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iStock.com/champja

Some basic ways that a woman’s fertility can be determined are through the tracking of cervical secretions, basal body temperature, the shape or texture of the cervix, and urinary metabolite hormone levels. Popular NFP methods use some combination of these and include:

  • Billings Ovulation Method: Fertility is determined by observing cervical fluid.
  • Creighton Model: Fertility is determined by observing cervical fluid.
  • Marquette Model: Fertility is determined by observing cervical fluid, along with a second sign, urinary metabolite hormone levels. The latter is measured through the use of a hand-held electronic (ClearBlue Easy) fertility monitor.
  • Sympto-Thermal Method: Fertility is determined by observing cervical fluid, basal body temperature (waking temperature), and other biological signs, such as changes in the cervix.

So, the rhythm method?

The rhythm method might be considered the OG of natural family planning. Dating back to the 1930s, it is arguably the most primitive of the fertility awareness based methods (FABMs). A World Health Organization (WHO) fact sheet, listing it alongside the old “pull and pray” method, labels typical practices 75 percent effective at preventing pregnancy. For comparison, the pill has an efficiency of between 92 and 97 percent as it’s commonly used.
The rhythm method involves tracking a woman’s menstrual cycle to predict which days she will be fertile. While revolutionary for its time, the inconsistency of many women’s cycles means that the margin for error is especially large. (This explains the old joke: “What do you call people who use the rhythm method? Parents.”)
Modern-day proponents of NFP, understandably, want to distance themselves from the rhythm method, as it is often misunderstood to be synonymous with other, more sophisticated FABMs.

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Since the rhythm method is also known as the calendar method or the calendar rhythm method, it would be totally reasonable for an outsider (or, really, anyone) to conflate it with the Standard Days Method (SDM), which, as a calendar-based method that does not track biological indicators of fertility, sounds to NFP-virgin ears like the same damn thing.
But no! The WHO lists typical-use SDM efficacy in pregnancy prevention as 88 percent. That’s a whole 13 percentage points higher than the rhythm method! (The stat appears to have been pulled from this research article out of Georgetown University. Study participants were comprised of 478 women who self-reported having regular cycles, meaning most of their recent cycle lengths were between 26 and 32 days long.)
For clarity’s sake, let’s see how the WHO distinguishes the two.

  • Standard Days Method or “CycleBeads”: Women track their fertile periods (usually days 8 to 19 of each 26 to 32-day cycle) using CycleBeads or other aids.
  • Calendar method or rhythm method: Women monitor the patter of their menstrual cycle over 6 months, subtract 18 from shortest cycle length (to estimate their first fertile day) and subtract 11 from longest cycle length (to estimate their last fertile day).

The Standards Days Method relies on a woman’s cycle being between 26 and 32 days long (so, again, a fairly regular cycle), whereas the rhythm method asks women to use information from their cycle lengths over the past half-year to come up with a window during which they’re most likely to be fertile.

The Church’s Favorite Birth Control

The American public latched on to natural family planning in 1932, when Chicago physician Leo Latz, MD, published The Rhythm of Sterility and Fertility in Women. The book was unique because it summarized the research of two gynecologists, Kyusaku Ogino in Japan and Hermann Knaus in Austria, who had been studying ovulation since the 1920s. Though working independently, each had come to the same conclusion: A woman typically ovulated from between 16 and 12 days before her period, and the ovum, if unfertilized, likely did not even live for an entire day.

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Until around this time, most doctors had wrongly timed ovulation. According to a history by Case Western University, they had concluded by studying animal behavior that the “safe period” for women—that is, the portion of the month during which they could have intercourse without risking pregnancy—occurred at the midpoint of the menstrual cycle. This is, in fact, a woman’s most fertile period.
The decade brought the birth of “the rhythm” method, and a new hope: Finally, a woman’s freedom and health and a family’s financial well-being might not be hindered by an endless succession of unplanned pregnancies. “In marked contrast to its position on most lay medical practices, the medical profession welcomed the rhythm method as ‘a ray of light’ amidst the uncertainties of most contraceptive techniques,” wrote historian David M. Kennedy in his book Birth Control in America: The Career of Margaret Sanger. It was, he said, “the first real advance in contraceptive research in decades.”

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In 1930, the Catholic Church had announced its stance on contraception. Pope Pius XI issued an official letter, Casti connubii (Latin for “of chaste wedlock”), reiterating the importance of wives’ submission to their husbands and the primacy of bringing children into the world, and banning new contraceptive technologies, linking them with “a new and utterly perverse morality.” This was in response to the Anglican Church’s Lambeth Conference the same year, where contraception was approved in certain instances. (As some salty Catholics tell it, Anglicans eventually “completely caved in, allowing contraception across the board.”)
So the rhythm method was exciting also because it aligned with Catholic sexual ethics, being not “artificial,” but “natural.” Latz, who was a devout Roman Catholic, became an advocate of the Ogino-Knaus method, advising women with regular cycles who were looking to avoid pregnancy to practice abstinence for eight days—five days before ovulation, plus three extra days for good measure.
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harvardmagazine.com via Harvard Medical Library in the Francis A. Countway Library of Medicine

Using this model, newfangled fertility gadgets like the Scientific Prediction Dial and The Forecaster were created to help with tracking women’s “safe” periods. Unfortunately, even when an engineer collaborated with doctors to create “a simple, foolproof calculator for the accurate application of the Rhythm” (the Rythmeter), the resulting product was neither simple nor foolproof.
By 1942, The Rhythm had sold over 200,000 copies—but people were losing faith. “Experience had shown that few women had menstrual cycles regular enough to allow accurate determination of the sterile period,” wrote Kennedy. “After all the excitement it had caused at its introduction, the rhythm method proved an even less adequate contraceptive than the standard diaphragm and jelly.”

The Pill’s Surprisingly Catholic Roots

In the early 1950s, biologist Gregory Goodwin Pincus paired up with gynecologist and obstetrician John C. Rock to develop the hormonal birth control pill. Pincus apparently chose Rock because he was a well-liked Catholic not afraid to speak out against teachings of the church, thinking this might help their cause with the public. (Birth control activist Margaret Sanger said he was “as handsome as a god” and could “just get away with anything.”)

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It didn’t exactly work. In 1964, after Rock went to speak in Ohio to promote acceptance of the pill, Monsignor Francis W. Carney, director of the Family Life Bureau of the Cleveland Catholic Diocese, released a statement labeling him a violator of morality and accusing him of “using his strength as a man of science to assault the faith of his fellow Catholics.”
And in 1968, Pope Paul VI sealed the church’s anti-contraception doctrine in his encyclical Humanae vitae (Latin for “of human life”), which expressed, among other fears, that “a man who grows accustomed to the use of contraceptive methods may forget the reverence due to a woman, and, disregarding her physical and emotional equilibrium, reduce her to being a mere instrument for the satisfaction of his own desires, no longer considering her as his partner whom he should surround with care and affection.” (I can appreciate the sentiment here, but would like to respectfully point out that, if a man is going to be a f*ckboy, he’s going to be a f*ckboy with or without the use of prophylactics.)
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Rock advocated for the Food and Drug Administration to approve the pill, and it did in 1960. He also advocated for the Catholic Church to remove its ban. Though there was a period when the issue was up for deliberation, church leaders ultimately decided that to change their stance would mean undermining the notion of papal infallibility, which was a big no-no. Instead, they—a bunch of men—decided to let women continue taking one for the team. (Or a dozen, as was the case with one of Rock’s desperate patients, who, by the age of 32 and in 14 years of marriage, had endured 11 pregnancies, one of which was a miscarriage, and the last of which was twins. As a result, she was left weak and exhausted and suffered occasional blackouts.)
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via massmoments.org

When Rock died in 1984, the New York Times described him as “a loyal Catholic” who attended mass daily and kept a crucifix above his office desk. Rock attributed his continued dedication to the cause of birth control, ironically, to a church mentor:

[Rock] became a target of bitter attacks by some who called him a renegade, and he did not succeed in changing Catholic theology. But he stimulated much discussion in and outside the church. When questioned about the rationale for his battle, he told friends that as a boy of 14 he was told by a Catholic priest in Massachusetts: “John, always stick to your conscience. Never let anyone else keep it for you, and I mean anyone else.”

Are fertility awareness methods a good alternative to other forms of contraception?

I became interested in FABMs when my best friend from childhood, a devout Catholic, started talking more about NFP as she geared up for marriage. I disagreed with the theoretical framework behind it, but certain aspects of it were appealing to me.

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Not having to take synthetic hormones daily (I’d stopped taking the pill in college because I believed it may have been compounding my anxiety and lowering my libido—though, admittedly, these could’ve had more to do with college life and a bad relationship), learning more about my body, increasing pleasure (protection is necessary for safety, but it’s not quite as fun as going without), and improving intimacy with a partner who would share the responsibility of learning about my cycle—all of these seemed, to me, holistic, and surprisingly feminist, aspects of what she described. (Again, the requirement for half of these being that one must not be sleeping with a f*ckboy.) But, really, was it as reliable as she said?
The CDC ranks FABMs among the least effective forms of birth control, lumping them all together to amount to an unintended pregnancy rate of 24 percent within the first year of typical use, meaning 1 in 4 women using a FABM would become pregnant within a year. The WHO separates out FABMs to offer different statistics for each method—and these align more with the statistics given by NFP advocates, like FACTS (the Fertility Appreciation Collaborative to Teach the Science), a group that claims the federal government downplays the effectiveness of FABMs by conflating statistics and referencing limited, low-quality research.
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“Based on the most up-to-date and highest quality published medical research, the effectiveness rates of fertility awareness based methods (FABMs) with correct use are between 95 and 99.5 percent, depending on the method,” they say in a joint petition with Natural Womanhood for the CDC to update its statistics. “Even with typical use, the effectiveness rates of FABMs are comparable to most commonly used forms of birth control.”
According to the petition, more accurate effectiveness rates for FABMs are as follows:

  • Sympto-Thermal Method: pregnancy rate with perfect use 0.4 percent, with typical use 1.6 percent
  • Marquette Method: pregnancy rate with perfect use 0 percent, with typical use 6.8 percent
  • Billings Ovulation Method: pregnancy rate with perfect use 1.1 percent, with typical use 10.5 percent
  • Standard Days Method: pregnancy rate with perfect use 4.8 percent, with typical use 11.9 percent

A German study published in 2007 found, indeed, that the sympto-thermal method (STM) had an effectiveness comparable to that of oral contraceptives, though critics claimed that the data was “cherry-picked” by researchers. They said that the level of complexity required in observing biological indicators of fertility accurately, combined with the length of abstinence suggested for optimal effectiveness, rendered STM less viable for the average couple, and suggested that religious affiliations may have influenced the study.

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This is a crucial point. It would be irresponsible to discuss the topic of fertility awareness methods without discussing today’s political landscape where ideologues are co-opting valid concerns about hormonal contraception to effectively limit women’s reproductive rights. The current administration wants to defund services that would provide women with the most rigorously researched contraceptive options to instead emphasize natural family planning. They’re also trying to resurrect the abstinence-only “education” that I received in high school.
The best birth control for you depends entirely on you: your body, your habits, your priorities. The pill, the shot, and long-acting reversible contraceptives (LARCs) are among the simplest and most reliable methods. Many women choose to take these not only because of their effectiveness in preventing pregnancy, but also because of their ease of use. Set your phone alarm to chime every day at a set time, get a shot every three months, or have a very small device put into your uterus or upper arm, and that’s it! You’re set to enjoy pregnancy-free sex for the next four to 12 years.
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Toa Heftiba

As far as pregnancy prevention goes, LARCs are the clear winner among non-permanent options, with between 98 and 99.9 percent effectiveness. They require the least maintenance, lasting for years without intervention. (It’s been characterized as “get-it-and-forget-it birth control.”)
Some women rely on hormonal contraception like the pill to help with issues besides unwanted pregnancy, such as irregular or painful periods, premenstrual dysphoric disorder, migraines, acne, excessive hair growth, endometriosis, and polycystic ovarian syndrome. While hormonal contraception has been associated with a small increased risk of breast cancer, it has also been shown to strongly decrease the risk of ovarian, endometrial, and colorectal cancers, amounting to an overall reduced risk of cancer.
(OB-GYN Jen Gunter, writing for the Marin Independent Journal pointed out that the recently released findings about the breast cancer–birth control connection should “be interpreted with caution as it doesn’t take into account breastfeeding [known to reduce breast cancer] and lifestyle factors associated with an increased risk of breast cancer, such as alcohol consumption and lack of physical exercise.”)
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When these options are blocked, women pay the price—especially poor women, who may not be able to afford the most reliable forms of birth control on their own.
When it comes to statistics on FABMs, we have to ask ourselves: Who funded the research? What is the organization’s mission? Are they trying to promote FABMs to the exclusion of other contraceptive methods?
The organization FACTS, for example, has no explicit religious affiliation, but its co-founder and executive director is Marguerite Duane, a board-certified family physician who, in The Federalist, argued that contraception isn’t necessary for women’s health and that resources should be reallocated to “truly critical medication.” Gunter, in a blog post, eviscerated Duane’s arguments, calling the article “an anti-science, misogynistic screed” and highlighting the dangers of limiting women’s access to the full range of birth control options.
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To get a better understanding of the disconnect between FABMs statistics offered by the CDC and organizations like FACTS, I reached out to Chelsea B. Polis, PhD, an epidemiologist who holds an associate appointment in the Department of Epidemiology at the Johns Hopkins Bloomberg School of Public Health. Though Polis believes that we need more research on FABMs’ effectiveness, she disagrees with the assertion that the CDC is withholding more accurate statistics.
“Populations in clinical trials [such as those cited by NFP proponents as evidence of FABMs’ actual effectiveness] are more highly selected (and thus less generalizable to the wider population), and their behaviors may be impacted by frequent contact with investigators and study staff (this may be particularly true for methods that are highly user-dependent, such as FABMs),” Polis wrote in a blog post, wherein she outlined issues not addressed in the FACTS/Natural Womanhood petition. She included that “there are not enough episodes of use of each individual FABM to generate statistically stable estimates for each method separately.”
“While I applaud the goal of FACTS to support medical providers to better understand FABMs, I am unfortunately not convinced that FACTS always approaches this goal in a non-ideological, evidence-based manner,” Polis tells me via email. “For several years, I’ve noted concerns regarding the scientific integrity of statements made by certain FACTS members, including Dr. Marguerite Duane. I wrote about some issues in this blog and linked to specific details in a Storify.”
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Storify has since shut down, but you can check out the contents here.
“I found the FACTS/Natural Womanhood petition to be problematic in multiple ways, including what appears to be gaps in their understanding regarding certain scientific/methodological issues related to the estimation of contraceptive effectiveness,” says Polis. She then references Duane’s article for The Federalist, which, she notes, “caused an understandable uproar among many women’s health experts.”
“Given FACTS/Dr. Duane’s propensity to make non-evidence based statements, from a scientific perspective, I would certainly encourage substantial caution around accepting their statements at face value,” she says.

I want better information on FABMs—what can I do?

Let’s say that you don’t have insurance or you’ve done a cost-benefit analysis with your doctor and decided against hormonal, surgical, and barrier methods of contraception or your country is turning into a dystopian hellscape where human rights are being eroded by fundamentalists who would like to take away your access to a variety of birth control options. Any of these situations might might mean you find yourself with questions about the effectiveness of FABMs.
What can we do, we non-medical professionals who are interested in learning more about natural contraceptive options but who are skeptical of the existing research on FABMs, given how closely linked they are to powerful religious and political ideologies?
There is “no single perfect answer,” says Polis.
“I think the best approach is to seek out established professionals (or professionally created sources) who have a very strong scientific background and a reputation for sharing unbiased information on all contraceptive options,” she says. “Different kinds of resources meet different needs. Certainly, having a trusted reproductive healthcare provider to discuss your options with is a tremendous asset.”

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If you’re looking for a “quick, free, and user-friendly” resource that will give you digestible information about all your options, Polis suggests checking out the website Bedsider“If you prefer having lots of detail and citations, a book like Contraceptive Technology […] is an incredibly comprehensive, evidence-based resource compiled by leading experts,” she says. (The newest edition, updated for the first time since 2011, just came out in September.)
Also in September, the journal Obstetrics and Gynecology published findings from a project that Polis and her colleagues have worked on for several years. “As far as I know, our review [is] the most comprehensive source available summarizing the quality and results of all prospective studies ever published on any individual FABM,” she says. They developed a framework for evaluating and ranking each study, and Polis believes their review “will shed a lot of light on what is known (and what remains unknown) about the effectiveness of various FABMs for pregnancy prevention.”
In the meantime, how can we support research on FABMs without unwittingly bolstering policies that would limit women’s access to a full range of birth control options?
“Raise your voice to advocate for funding to support high-quality scientific research on all contraceptive options (including FABMs); be active in your community and on social media in talking to people about the importance of contraceptive choice and scientific research,” says Polis. “And vote.”

Categories
Favorite Finds Sweat

Traveling While Yogi: The Best Travel Yoga Mats For Your Adventures

I took up Ashtanga yoga in 2013 in Madrid, Spain. The year before, I had run a half marathon in a stupidly beautiful wine region of Portugal, but I’d trained poorly, without proper form or shoes or nutrition, and—one by one—all my toenails fell off. This time, I decided I would take up something gentler on my body.
I started by going to yoga classes at a studio that felt like church (not the kind I grew up in). It had high ceilings, white walls, tall french doors, several plants, and a cat that roamed where it wanted. Whenever I entered, the lights were dim and incense burned. The instructor, who walked around monitoring people’s form, spoke only in whispers. Sometimes they hosted vegetarian potlucks.
After I could no longer afford the classes on my income as an English teacher, I took Ashtanga home with me to the apartment that I shared with three Spanish men. They were all nice to me, but I still felt like an outsider borrowing their space, so I was most comfortable practicing alone in my small room.
About four days a week, I went through the same movements again and again, breathing loudly (Ashtanga is all about the breath) while James Blake’s Overgrown album played on YouTube. (The whole point, probably, was that I was supposed to be doing the practice in meditative silence, concentrating only on the flow of the sequence, but I became bored easily.)
In the end, I screwed up my knees. Maybe because I was hyperextending, maybe because I still ran, or maybe because of the extra weight I carried on my frame after many cervezas and the previous year’s half-marathon training, during which I stress-gained a surprising amount. I left Ashtanga behind.
Half a decade later, I missed the flow that once bored me. I recently started powerlifting, and I wanted to find a way to maintain my flexibility as I gain strength. Since I’ve stopped running, and my knees no longer pop when I kneel down, yoga seemed like a good option for me.
best travel yoga mats
There’s something, too, about the repetitiveness and the mobility of Ashtanga that calls me back—the way it lulls me into a different state of mind, and the fact that, once memorized, I can do it pretty much anywhere, whether I’m at home, on a trip, or at any wonderfully scented studio in the world. (Though I’m now landlocked in the American Midwest, I recently began a full-time job that will allow me to go on more weekend getaways than my freelance-writer budget and NYC rent allowed.)
But, to practice anywhere and at any time, you need a yoga mat suited to travel. Below I’ll compare three popular options that I personally tested for weeks, paying special attention to 1) ease of transport, 2) comfort, and 3) functionality. Multipurpose mats got bonus points. (I’ll explain later.)

My Process for Testing Travel Yoga Mats

To compare these popular travel yoga mats, I tried to keep conditions as similar as possible during testing. With each yoga mat, I completed the same Ashtanga fundamentals session on a hardwood floor, wearing the same clothes and stopping midway to sample each mat as a topper over my at-home yoga mat.
Though I’m a very sweaty person generally, I didn’t sweat much (if at all) during these sessions, as I practiced in air-conditioned rooms and at a slower speed. (This, of course, had everything to do with the type of yoga I chose. Hot yoga would’ve changed everything.)
Since all the mats made claims about their grippiness, I emulated sweaty palms by running my hands under water about halfway through my flows so that they would be damp for the remainder of the practice, which included positions you might easily slip during if on a bad mat: Downward-Facing Dog (Adho Mukha Svanasana), Four-Limbed Staff Pose (Chaturanga Dandasana), and Warrior I (Virabhadrasana I).
Whether I actually traveled with a mat was a game of survival of the smallest. Mats that fit inside my 21.7” × 14.8” × 10.2” carry-on took trips, while the others (or, in this case, other—only one was too big) were left behind.

Travel Yoga Mats Tested

[sol title=”CleverYoga’s YogiOnTheGo Travel Mat” subheader=”Mat Dimensions: 71” L × 24” W × 1 mm | Weight ~2 lbs”]

Pros

This floppy, super-soft mat reminded me of a fancy cowhide rug. In reality, it’s probably the furthest you could get from a home accessory made of animal flesh. The CleverYoga YogiOnTheGo Travel Mat, according to the box it comes in, is eco-friendly, created “from all-natural tree rubber” “with a soft fabric surface” that is certainly not the dried-out skin of a mammal.
This in no way discouraged me from making myself at home on my cross-country flight to Los Angeles by using the mat as a blanket. My four-hour trip from St. Louis Lambert International Airport to LAX was not terribly long, but it was a struggle. After a full night’s rest of two hours, I boarded at 5:15 a.m. and immediately wanted to lie down. Luckily, it wasn’t a full flight, so I could. Unluckily, it was cold, and blankets weren’t provided.
travel yoga mats clever yoga
So I got creative. I balled up my jean jacket to use as a pillow and pulled out the Clever mat, which I’d fit easily into the small carrying pouch of my weekender bag, which is roughly the size of a folded sweatshirt. I faced the soft side of the mat, letting the rubber exterior shield me from the blasting AC, and I was surprisingly warm and comfy, likely because of the mat’s flexibility and weight.
The packaging claims it’s no heavier than about two pounds, with weight varying up to 0.3 pounds due to “the uniqueness of the natural rubber.” For the record, mine measured in on my kitchen scale as 2.48 pounds. All that said, I didn’t sleep like a baby, but I did sleep—like an adult woman, which is just okay.
In additions to its luxe look, ease of transport, and multifunctionality, the cost of this mat is just under $45, which is an investment but won’t break the bank.

Cons

The only yoga I did in L.A. was a sun salutation or two the last morning of my trip, on the hard kitchen tile of the Airbnb. My notes: “not the most cushiony, doesn’t provide the best grip (but, according to the makers, it becomes grippier the more you sweat)—unrelated: realized how inflexible I’ve become, perhaps bc powerlifting?”
During the more controlled Ashtanga test, I confirmed that the mat itself stays put on the floor, but its soft-side grip isn’t great, though, as promised, it does create more friction the sweatier (or waterier) your hands become, which is a neat twist. Even more curious was this instruction: “Lightly sprinkle mat with water where hands and feet normally land for superior grip.” So I did, like a priest blessing someone with holy water, and it helped. Still, not ideal.
Neither is cushioning. Do you enjoy the sensation of sitting cross-legged, skin bare, on a hardwood floor? If so, you will probably find this mat comfortable. I, however, bruise like a peach, and I and my pale skin did not love it. At 1 mm thick, this material is not very forgiving. (When paired with another yoga mat as a topper, that discomfort goes away. So, if you’re a YogiOnTheGo who is more likely to attend a class with mats provided, it shouldn’t be an issue.)

Considerations

Another fun and unexpected feature of the CleverYoga travel mat is that it can be laundered like a towel or any other piece of clothing. The extent of my yoga mat cleaning ritual has only ever been to occasionally—OCCASIONALLY—wipe it down with one of those antibacterial hand wipes. But I am a messy person. (“With you, the messiness is part of the art,” an editor once told me, for whatever that’s worth.) So the idea of being able to throw my yoga mat in the washer (and dryer!) after a particularly foul romp through an airplane, or wherever, seems both foreign and luxurious.
After testing this out—normal wash on cold, dry on medium heat—I can say that it comes out looking basically as good as new. (For those of you wondering, there is an upper limit to the “wetter is better” feature. I tried to Downward Dog in the apartment building’s concrete laundry room floors on a soaking-wet, just-washed Clever mat, and it was kind of slick, as you might imagine.)
[link-button href=”https://amzn.to/2O6Sq3V”]Get it from Amazon here[/link-button]
[sol title=”lululemon Reversible (Un) Mat Lightweight Travel” subheader=”Dimensions: 71” L × 26” W × 1.5 mm | Weight ~2 lbs”]

Pros

I see what they did here with branding. The first thing I thought of when I read “(Un) Mat” was (un)chicken—so, veganism. Veganism evokes eco-friendliness, and a certain cultural elitism, which, hey, doesn’t miss the mark. Still, I took the (Un) Mat with me from St. Louis to Little Rock—via a decidedly (un) vegan flight, as a few of the passengers ate fried chicken, making my pretzels seem very sad.
During my Ashtanga testing session with the (Un) Mat, I learned that the grip on this yoga mat is for real, with and without wet hands. A clear plus.
travel yoga mats lululemon
Cleaning was straightforward, though I didn’t follow the rules. The instructions say to “clean this mat after practice with warm, soapy water,” and “after a heavy sweat session, fully submerge it in water and hang it to dry.”
I’ve learned enough about myself as a person to know that I won’t be hand-washing items, unless those items are expensive lingerie or all of my dishes for the past seven years, because that’s how long I lived without a dishwasher. Instead, I used a Wet Ones hand wipe for sensitive skin to do a quick once-over. They were not kidding around about how the top layer “absorbs moisture.” The mat seemed to instantly evaporate any wetness (where? how?), and it even showed imprints from the oil on my nose, like some kind of massive blotting paper.

Cons

As it turns out, 1.5 mm thickness is still not thick enough to feel like you aren’t pressing your ankle bones directly into the cold, hard floor. (Though I feel the need to mention that the discomfort did disappear when the mat was turned into a topper.)
Another bummer: This mat only barely fit in my carry-on bag. At 2.32 pounds, it’s lighter than the Clever mat, but it was inflexible enough that it had to be ungracefully fruit roll-upped and crammed between clothes, which left it looking crumpled.
Visiting family for a long weekend, I got the chance to do some yoga with my mom, who used the Clever mat while I used the (Un) Mat. The practice was for “complete beginners” and we did it in our carpeted living room, so the mats’ thickness and grippiness didn’t come into consideration.
Mainly we were in tune with the sensory experience. (“I wish this was a class where they came and massaged you!” my mom said before starting. She is not a huge fan of yoga, per se.) Both of us were distracted by the strong, almost fishy smell of the (Un) Mat. The Clever mat did have a slightly unpleasant tire-y odor, which has lessened with time and a wash, but the stench was much more invasive when it came to the (Un) Mat.
To be fair, the packaging advises rolling it out to air before practicing with it, which I didn’t read until later. Perhaps the odor is from the natural rubber base, the polyurethane top layer that “absorbs moisture to help you get a grip during sweaty practices,” or the antimicrobial additive that apparently prevents the growth of mold and mildew—all great features! But something stinks until the mat has been aired out for a couple days.

Considerations

At $48.00–$58.00 on the lululemon website, this is slightly more expensive than the CleverYoga option.
[link-button href=”https://fave.co/2I1uVq7″]Get it from lululemon here[/link-button]
[sol title=”Liforme Travel Mat” subheader=”Dimensions: 70.8” L × 25.6” W × 2 mm | Weight 3.5 lbs”]

Pros

This mat delivers in some important ways, as evidenced by being the top performer in my Ashtanga-on-hardwood-floor-with-wet-hands test.
First, it looks cool. The design is neat enough on its own, but it’s also functional. The mat’s creator, James Armitage, said the Liforme Travel Mat came into being after a five-year process of research and development, including seven trips to the “Far East.”
The markings on the yoga mat make up the AlignForMe system, which is supposed to help yogis and their teachers track positioning of the hands and feet, or any other strategically placed body parts. (James experienced a turning point in his yoga practice when he started regularly attending a guided Ashtanga primary series class, so perhaps the system was made specifically with those poses in mind.)
Second, the mat felt like the grippiest of all three I tried, with what the makers refer to as a “Warrior-like Grip.” A little booklet that comes attached to the travel bag says: “We believe our revolutionary ‘GripForMe’ material is the grippiest Yoga mat material currently available on earth. And it stays grippy even when ‘sweaty wet.’” Can’t argue with that.
travel yoga mats reviews
Third, Liforme seems to have hit the sweet spot of travel-mat thickness at 2 mm. When used alone, the other two mats, at 1 mm and 1.5 mm, respectively, felt almost like having nothing between my body and the floor, while this one felt like enough of a barrier to not hurt my joints during my practice.
Another notable feature, according to the attached booklet, is the mat’s “planet friendly, body kind” makeup: “sustainable natural rubber, topped with a specifically engineered eco-friendly material” that is “responsibly manufactured and biodegradable.”
I appreciate that the mat came with its own zip-up travel bag, which includes an over-the-shoulder strap. The sturdy case will likely keep this yoga mat from getting beaten up over extended use. The Liforme website also provides detailed instructions on how to keep your mat in good condition and clean. (Again, I just wiped it down with a Wet One. But being a responsible adult, and considering that this mat is the most expensive of all—$125—perhaps you will feel more inclined to follow the recommended protocol.)

Cons

Even given all its wins, Liforme was the only mat that didn’t make it on an excursion. At nearly 26 inches rolled up, there was no way it was fitting in my carry-on. Though it came with its own travel case, I was worried that it would count as my personal item and the airline would charge me for my purse. Aside from this, adding any extra over-the-shoulder item is cumbersome when traveling, especially when said item is relatively heavy (about 3.5 pounds) and oddly shaped.
Did I mention that this mat is over one hundred dollars? Because it is. For most of us (myself included), that’s a lot!

Considerations

Like lululemon’s (Un) Mat, this one has an unsavory fishy smell, so you’ll probably want to air out this mat for a few days before your first practice.
[link-button href=”https://amzn.to/2O9dJ5h”]Get it from Amazon here[/link-button]

Overall Winner

This may come as a surprise, but my top pick for a travel yoga mat is CleverYoga’s YogiOnTheGo Travel Mat, because it shines in the two areas that a yoga mat of its kind should: being multifunctional and easy to transport.
The runner-up would be the Liforme Travel Mat, for those who prioritize having a mat that’s supportive and super grippy during practice over having space in your luggage or fewer things to carry. It misses first place, in my book, because it doesn’t seem different enough in size or ease of transport from a regular yoga mat.
When I was 21 years old, I went backpacking through Europe for nearly a month, bringing with me only what could fit in a relatively small backpack (think “back to school,” not Wild). If I were to take up precious packing real estate for a yoga mat, it would have to be smashable and it couldn’t be just a yoga mat.
One of those nights I spent in a cold, closed train station in Nice where there were only homeless people and travelers like me with budgets too small to splurge on a hostel. It was among one of my most miserable travel memories and involved me curling up near a New Zealander couple I’d just met, using a pair of my damp, dirty jeans as a blanket. Here a yoga mat that served as a cushion would’ve been greatly appreciated, but realistically I probably wouldn’t have taken the extra space required by a more traditional, roll-up mat.
On the other hand, a yoga mat that doubled as a blanket and took up much less room in my bag would’ve been worth it, since it would’ve been something I used again and again. (I was frequently cold on transportation and could’ve used it as a stand-in beach towel, picnic blanket, or hostel comforter, then washed it when it got too gnarly.)
On top of all that, it’s the least expensive of the bunch. And what traveler can’t use more money?
[link-button href=”https://amzn.to/2O6Sq3V”]Get it from Amazon here[/link-button]

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Healthy Relationships Wellbeing

40 Things To Help You Get Over Your Breakup Now

Another relationship has bitten the dust. You’ve gone through this before, but somehow, each rejection feels uniquely painful. Sure, when you look at the connection from a distance, it’s easy to see that it was mediocre at best and that your tenuous attachment was rooted in some deeply unhealthy pattern that compels you to seek approval from men incapable of appreciating you. But pain is pain! Here are a few ways to pull yourself together after the relationship that never actually made you that happy anyway is through.
[sol title=”Dry your tears.” subheader=”Kleenex Lotion Facial Tissues With Aloe & Vitamin E”]
Your dude was a dud. That much is clear. (He broke up with you, didn’t he?) But even as your logical side understands this and wants you to suck it up and move on, your emotional side wants you to cry everywhere and at all times. In bed listening to the rain fall on the roof. In the shower while you stand with your face beneath the water. In front of the coffee machine at work, waiting for your bitter liquid to pour through. Sometimes, you will give in, but mostly you will not.

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Amazon

Still, it’s a good idea to strategically position 18 boxes of Kleenex around you, even if just to remind yourself that any tears you lose over the dud can be instantly dried with something that will nourish you much more than he ever did, like these fragrance-free lotion tissues infused with pure aloe and vitamin E to soothe tender skin and hearts.
[link-button href=”https://www.amazon.com/Kleenex-Lotion-Facial-Tissues-Vitamin/dp/B01N286FM9″] Get it on Amazon for $22.31[/link-button]
[sol title=”Diffuse tension.” subheader=”Humidifier and Essential Oil Diffuser”]
A lot is going on right now. There’s a grey cloud so thick around you that you’re choking on it like smoke. That’s okay. Breathe easier with this good-looking wood grain diffuser and humidifier, which will allow you to add moisture to an air-conditioned room or fill your senses with a calming fragrance, like lavender.
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Amazon

It comes with four time-setting modes (one hour, three hours, six hours, and continuous), two mist options (strong and standard), and 14 color options (seven soothing LED lights, each with a dim and bright option). The aroma diffuser can last from six to eight hours, which, incidentally, is the same amount of time you stayed in bed after he said the words, “I have never loved you.”
[link-button href=”https://www.amazon.com/VicTsing-Humidifier-Ultrasonic-Essential-Diffuser/dp/B018CLNEOM”] Get it on Amazon for $19.99[/link-button]
[sol title=”Comfort your senses.” subheader=”ArtNaturals Aromatherapy Top 8 Essential Oils Pack”]
According to aromatherapy proponents, orange oil can help bring on emotional balance and a positive outlook, lavender oil can ease stress, and peppermint oil can relieve muscle aches and pains.
HealthyWay
Amazon

Even if the claims aren’t really borne out in scientific research, these essential oils are cruelty-free, unlike your ex, and do not contain parabens, so feel free to take a big whiff.
[link-button href=”https://www.amazon.com/ArtNaturals-Aromatherapy-Peppermint-Frankincense-Therapeutic/dp/B01161IL20″] Get it on Amazon for $14.95[/link-button]
[sol title=”Stop and smell the essential rose oil.” subheader=”Gya Labs Rose Otto Essential Oil”]
Rose oil—seemingly the Louis Vuitton of essential oils, since we haven’t often seen it included in the sets—can supposedly help during times of grief. Placebo effect or not, if it makes you feel nice, it can’t hurt to try, right?
HealthyWay
Amazon

It’s a bit pricey, but you deserve luxury right now. Consider it a compressed version of all the roses your ex never bought you.
[link-button href=”https://www.amazon.com/Rose-Otto-Essential-Oil-Aromatherapy/dp/B076NX5582″] Get it on Amazon for $18.99[/link-button]
[sol title=”Write it out.” subheader=”Antique Handmade Leather Bound Journal”]
The pain is real, and it isn’t going away anytime soon. As you ride it out, don’t forget to write it out—in a journal, perhaps like this antique, leather-bound one.
HealthyWay
Amazon

Try writing a redemptive narrative in third person about the split, which some research suggests can help ease the breakup blues. This handcrafted notebook is made of recycled cotton that is acid-free and tree-free, meaning you can feel better about not harming the environment, even if you feel terrible about everything else.
[link-button href=”https://www.amazon.com/dp/B01E9HP1SU”] Get it on Amazon for $24.95[/link-button]
[sol title=”Play armchair psychologist.” subheader=”Attached: The New Science of Adult Attachment“]
Take a deep dive into attachment theory with Attached: The New Science of Adult Attachment and How It Can Help You Find—and Keep— Love and begin discussing loudly at coffee shops why your relationship failed.
HealthyWay
Amazon

Was it your anxious attachment style that clashed with your ex’s avoidant one? Your pals are all ears, and you suspect everyone around you is equally captivated.
[link-button href=”https://www.amazon.com/dp/1585429139″] Get it on Amazon for $10.84[/link-button]
[sol title=”Watch all ten seasons of Friends.” subheader=”Friends: The Complete Series Box Set”]
When your real friends inevitably stop wanting to hear your theories about why your ex is incapable of true intimacy, there is Friends. Go grab the Cheetos!
HealthyWay
Amazon

[link-button href=”https://www.amazon.com/Friends-Complete-Jennifer-Aniston/dp/B00B1LN8WY”] Get it on Amazon for $69.99[/link-button]
[sol title=”Meditate.” subheader=”Guided Meditations: Breathe Into Mindfulness & Inner Peace”]
How does it sound to “Breathe Into Mindfulness & Inner Peace”? Good, right?
HealthyWay
Amazon

That’s precisely what you’ll be doing in this meditation, guided by Dhanpal-Donna Quesada. Album tracks include “Emptiness (Let Go),” “Eternal Light (feat. Guru Singh),” and “Deep Relaxation (feat. AJ Oliveira).” Where can you sign up?
[link-button href=”https://www.amazon.com/Guided-Meditations-Breathe-Mindfulness-Inner/dp/B00NDDV5AK”] Get it on Amazon for $6.93[/link-button]
[sol title=”Cry like a baby in child’s pose.” subheader=”Jade Travel Yoga Mat”]
As we’ve already established, sometimes you will give in—specifically when you are facedown in a dimly lit room as a gentle, disembodied voice instructs you to “honor your body and your mind.” At yoga class, you can sink deeper into the pose while supported by this green yoga mat that’s free from PVC, EVA, and any other synthetic materials. (Yoga instructor and life coach Keri Kugler chose this as her top everyday-use yoga mat.)
HealthyWay
Amazon

You won’t know until it’s too late, but a stranger telling you that “whatever you’re thinking is exactly as it should be” and “you’re absolutely perfect just the way you are” will come as a gut punch of tenderness. You’ll have to hold your breath, lest you explode into one million tiny pieces with the shattering realization that this is what it feels like to receive love.
[link-button href=”https://www.amazon.com/Jade-68-Inch-8-Inch-Yoga-Midnight/dp/B001AOK00K”] Get it on Amazon for $64.95[/link-button]
[sol title=”Heed a cautionary tale.” subheader=”Eternal Sunshine of the Spotless Mind“]
Smell is powerful because of the way it can evoke memory, bringing us back vividly to an emotional state that we experienced even decades ago. One scene from the 2001 romantic comedy Someone Like You shows Ashley Judd’s character in the aftermath of a difficult breakup, crying in a doctor’s office and pleading to have her amygdala—part of the brain linked to smell and memory—removed, so that she can stop being overcome by pain when a particular combination of scents reminds her of her ex.
HealthyWay
IMDb

Not being able to get someone off your mind can make you feel broken and angry and like the simplest solution would just be to do something to your brain. It’s such a compelling solution that it became the premise of the 2004 movie Eternal Sunshine of the Spotless Mind. Watch it and you’ll see why the problem isn’t so easily solved. (You’ll need one of your boxes of Kleenex for this.)
[link-button href=”https://www.amazon.com/Eternal-Sunshine-Spotless-Mind-Carrey/dp/B001TAFCBC”] Get it on Amazon for $12.99[/link-button]
[sol title=”Eat a decadent comfort food.” subheader=”Jif Creamy Peanut Butter Twin Pack”]
For a number of reasons involving human biology, eating large quantities of fat and sugar, mixed with just the right amount of salt, can set off a party in your brain. Just think: a warm, gooey peanut butter chocolate chip cookie.
HealthyWay
Amazon

Can you feel the weight of it in the palm of your hand? See the way the melted chocolate glistens inside as the cookie breaks apart between your fingers? Taste its salty sweetness? You’re salivating. You need this. Buy some Jif Creamy Peanut Butter and bake yourself a batch. Don’t forget the ice-cold milk.
[link-button href=”https://www.amazon.com/Jif-Creamy-Peanut-Butter-Ounce/dp/B014M6LTSO”] Get it on Amazon for $8.32[/link-button]
[sol title=”Then, switch to a healthier comfort food.” subheader=”Kodiak Cakes Protein Pancake Power Cakes”]
Unfortunately, you can’t eat cookies forever. But that doesn’t mean you can’t keep a nice, warm, decadent-feeling dish as part of your daily noms. Enter Kodiak Cakes, makers of a whole list of items that will make you feel like you’re being served a warm pancake breakfast at your grandmother’s farm, but with a healthier, protein-packed spin.
HealthyWay
Amazon

One of the HealthyWay readers recommends the Almond Poppyseed pancakes with some lemon extract added in for a delicious twist, but maybe you’ll prefer to start with the basic buttermilk. Top with softened butter and maple syrup for a real, down-home flavor.
[link-button href=”https://www.amazon.com/Kodiak-Cakes-Protein-Flapjack-Buttermilk/dp/B01NBRBQV1″] Get it on Amazon for $12.77[/link-button]
[sol title=”In fact, add a salad to your daily routine.” subheader=”OXO Good Grips Salad Spinner”]
Eating leafy greens every day is important for your health and energy, and it doesn’t have to be difficult or unenjoyable.
HealthyWay
Amazon

Find a number of salad recipes that you absolutely love, purchase a quality salad spinner like the OXO Good Grips Salad Spinner, and give those greens a spin!
[link-button href=”https://www.amazon.com/OXO-Good-Grips-Salad-Spinner/dp/B00004OCKR”] Get it on Amazon for $29.95[/link-button]
[sol title=”Sweat.” subheader=”LETSCOM Fitness Tracker”]
Exercise is great for your body and your mind, according to a whole lot of research. Move your body regularly in such a way that it makes your pores cry and your lungs work overtime. Doing this can help you get over your breakup by making you happier and better able to deal with stress.
HealthyWay
Amazon

There’s also evidence to support that exercise can help with addiction, which should aid you in stopping that obsessive checking of your former SO’s Instagram account. Whether it’s lifting weights, walking, running, using resistance bands, or paddling furiously, just do it. If it’ll help you focus, get this fitness tracker and monitor your progress.
[link-button href=”https://www.amazon.com/dp/B07DWPJBGX”] Get it on Amazon for $29.98[/link-button]
[sol title=”Roll out.” subheader=”TriggerPoint CORE Multi-Density Solid Foam Roller”]
Foam rolling is a manual massage technique that focuses on pain believed to originate in the fascia, which is the connective tissue that binds together different body structures, like muscle.
HealthyWay
Amazon

Rolling out your tension can be super relaxing or super painful, but the consensus among fitness experts and physical therapists seems to be that it’s an effective way to speed the healing of injuries, improve flexibility and muscle performance, and manage soreness. Watch these instructional videos, roll around until you find a tender spot, then hang out.
[link-button href=”https://www.amazon.com/dp/B01BVACFAK”] Get it on Amazon for $27.10[/link-button]
[sol title=”Rake away sadness.” subheader=”Small Tabletop Zen Garden Kit”]
We can’t speak to the effectiveness of zen gardens, but they look cool. This one comes with a candle!
HealthyWay
Amazon

Plus, endlessly raking some stones around a tiny bit of sand might provide a good distraction from the deep well of sadness within you, or, as the product description puts it, “a serenely scenic escape from the everyday.” Sure!
[link-button href=”https://www.amazon.com/Accent-Plus-Desktop-Starter-Tabletop/dp/B07CZPN1S6″] Get it on Amazon for $19.99[/link-button]
[sol title=”Do something crazy to your hair.” subheader=”Arctic Fox Semi Permanent Hair Color”]
Yes, that’s right. The Post-Breakup Major Hair Change is a rite of passage, and even if it is a temporary blue dye, it counts.
HealthyWay
Amazon

You can feel even better about your impulsive decision because this Arctic Fox Semi Permanent Hair Color is vegan and 15 percent of the manufacturer’s profits are donated to help fight against animal cruelty.
[link-button href=”https://www.amazon.com/Arctic-Fox-Permanent-Color-Poseidon/dp/B0147R9UHA”] Get it on Amazon for $12.99[/link-button]
[sol title=”Help yourself.” subheader=” The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change“]
By the looks of the reviews for The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change, it has reached classic status among self-help books.
HealthyWay
Amazon

On Amazon alone, the book has received a 4.5 out of 5 from 5,181 customer reviews, and on goodreads, 376,573 ratings have earned it a 4.1 out of 5. In it, author Stephen R. Covey condenses lessons mere mortals can learn from those who are better at living. The 7 Habits have apparently “transformed” presidents, CEOs, educators, parents, and students, so maybe it will help you get out of bed tomorrow.
[link-button href=”https://www.amazon.com/Habits-Highly-Effective-People-Powerful/dp/1451639619″] Get it on Amazon for $9.98[/link-button]
[sol title=”Buy some fancy underwear.” subheader=”Embroidery Lace Bra & Panty Set”]
You deserve to feel sexy, and sometimes being sexy means buying yourself a reasonably priced, suspiciously sourced (we’re scratching our heads a bit on the name Bluewhalebaby for an underwear brand) bra and panty set.
HealthyWay
Amazon

Put them on for no one, hang out in your room with a scented candle, and drink a bottle of something sweet while pretending to be in a Drake music video.
[link-button href=”https://www.amazon.com/Bluewhalebaby-Womens-Comfort-Lingerie-Embroidery/dp/B01N08GVUN”] Get it on Amazon for $8.99[/link-button]
[sol title=”More importantly, buy some comfortable underwear.” subheader=”Soft Cotton Panties With Lace Trim”]
Then again, you’ve had it with uncomfortable undergarments, the kind that ride up into your crevices and give you infections, all for what? So your boyfriend could ignore them and continue playing Fortnite?
HealthyWay
Amazon

Enough. Stock up on beautiful, breathable cotton.
[link-button href=”https://www.amazon.com/dp/B071FW4941″] Get it on Amazon for $16.99[/link-button]
[sol title=”Lose yourself in a romcom.” subheader=”When Harry Met Sally“]
Try to believe in love again, even if only for the 96-minute duration of When Harry Met Sally, a classic movie about friendship and romance.
HealthyWay
IMDb

[link-button href=”https://www.amazon.com/When-Harry-Sally-Billy-Crystal/dp/B00ARCOHNW”] Get it on Amazon for $13.99[/link-button]
[sol title=”Invite your friends over for tea.” subheader=”Porcelain Tea Set, British Royal Series”]
While time spent in solitude and reflection are important to the healing process that must take place after a relationship comes to an end, there is such a thing as too much alone time.
HealthyWay
Amazon

Once you’ve mourned for a week or two in privacy, it’s time to open your home to some friends who can help you take your mind off being sad. For a fun throwback to your youth, plan an adult tea party. Make some cucumber dill sandwiches and brightly colored cookies. Wear pearls. Go all out and serve everything on authentic tea dishes, like this porcelain British Royal Series set.
[link-button href=”https://www.amazon.com/Porcelain-Teaspoons-strainer-Pukka-Home/dp/B075WPLQBG”] Get it on Amazon for $60.99[/link-button]
[sol title=”Burn a magic Reiki charged love candle.” subheader=”Herbal Magic Reiki Charged Candle”]
This candle is supposed to help attract love to you. The product description says that rose, patchouli, olive oil, clove, lavender, and dragon’s blood essential oils are all part of its magic. “May love enter my life and fill my heart and soul,” reads the label. “May the magic of love always inspire me to radiate warmth and caring to all those who touch my life.”
HealthyWay
Amazon

Reiki is a system of alternative medicine involving the laying on of hands by a practitioner who is believed to be able to promote healing through balancing vital energy fields in the body. If you’re not completely sold on this concept, not to worry. “Reiki is not dependent on your spiritual orientation or intellect or belief,” the product description assures us. “It just is and works whether you believe in it or not. So give the candles a try. You have everything to gain from the experience and only negative energy to lose, a win-win proposition.” A win-win proposition, indeed.
[link-button href=”https://www.amazon.com/Crystal-Journey-Herbal-Charged-Pillar/dp/B003FCJ09W”] Get it on Amazon for $15.83[/link-button]
[sol title=”Try art therapy.” subheader=”Basic 10 Oil Color Set”]
According to the American Art Therapy Association, “Art therapy is an integrative mental health and human services profession that enriches the lives of individuals, families, and communities through active art-making, creative process, applied psychological theory, and human experience within a psychotherapeutic relationship” and can “improve cognitive and sensorimotor functions, foster self-esteem and self-awareness, cultivate emotional resilience, promote insight, enhance social skills, reduce and resolve conflicts and distress, and advance societal and ecological change.”
HealthyWay
Amazon

All of that sounds good! One caveat is that it has to be facilitated by a professional art therapist, but certainly that summer you spent as a camp counselor/craft leader should prepare you to dig deep within yourself as you dig into some oil paints.
[link-button href=”https://www.amazon.com/Winsor-Newton-Winton-Oil-Colors/dp/B004OKRI9S”] Get it on Amazon for $25.49[/link-button]
[sol title=”Punch something.” subheader=”Gel Boxing Training Gloves”]
Boxing is a great way to cycle through some of your aggressive energy. You also get to punch things!
HealthyWay
Amazon

These training gloves are made with impact protection foam and a longitudinal arch design that’s created to fit your hand’s natural curve so that you can close your fist properly while beating that punching bag like it’s the specter of every failed relationship in your adult life.
[link-button href=”https://www.amazon.com/ESSENTIAL-BOXING-GLOVES-PINK-8-OZ/dp/B01D2J437G”] Get it on Amazon for $19.99[/link-button]
[sol title=”Keep yourself polished.” subheader=”10 Piece Stainless Steel Manicure Kit”]
As the great Beyoncé once said, “Hold out your back, time to impress/Pull out your freakum dress.” The “freakum dress” is really just shorthand for “your newfound resolve to present yourself with the shine you deserve” (a less exciting track), which means something different for everyone. For you, it might mean dropping some serious cash on a mani-pedi-massage and a sleek dress that will hug your body like no one has in the past four months.
HealthyWay
Amazon

But the polished life need not be endlessly expensive. Figure out which services are eating the biggest chunk of your savings and see if you can’t do them differently, or yourself. Since the mani-pedi remains a costly and ethically murky luxury of questionable safety, you might as well become your own cuticle queen. Get yourself this 100 percent stainless steel, 10-piece manicure set and paint your nails black. Rawr!
[link-button href=”https://www.amazon.com/Manicure-Pedicure-Set-Nail-Clippers/dp/B01M5ILVL6″] Get it on Amazon for $7.45[/link-button]
[sol title=”Drink a nice cup of joe.” subheader=”Stovetop Espresso Maker”]
Not only is coffee a natural pain reliever (all the better for the pain in your chest), but it can give you the energy and motivation you need to continue on with your day, even as intense loneliness threatens to overwhelm you.
HealthyWay
Amazon

Enjoy the bold strength of the brew made in this Original Bialetti Moka Express One-Cup Stovetop Espresso Maker (one cup because you are drinking coffee alone), made in Italy.
[link-button href=”https://www.amazon.com/Original-Bialetti-Stovetop-Espresso-Patented/dp/B0001SJH2I”] Get it on Amazon for $16.99[/link-button]
[sol title=”Plan a trip.” subheader=”Hard Case Spinner Suitcase, Peony Pink”]
Speaking of Italy, why don’t you just go there? You and your ex always talked about visiting Venice together, sharing a picnic in a gondola. That dream is dead now.
HealthyWay
Amazon

This lovely suitcase is made of 100 percent polycarbonate, making it highly resistant to cracking or breaking, unlike your heart. Book your flight now. Buon viaggio!
[link-button href=”https://www.amazon.com/dp/B073ZG6473″] Get it on Amazon for $112.99[/link-button]
[sol title=”Make your own pasta by hand.” subheader=”Pasta Machine, Made in Italy”]
Instead of staying in your apartment for days eating ramen, stay in your apartment for days making pasta by hand.
HealthyWay
Amazon

You will acquire a new hobby and feel better about yourself for having created something beautiful and delicious. Perfect your skill in Italy and return a changed woman.
[link-button href=”https://www.amazon.com/Marcato-Machine-Chrome-Cutter-Instructions/dp/B0009U5OSO”] Get it on Amazon for $78.95[/link-button]
[sol title=”Learn a foreign language.” subheader=”Beginner Through Advanced Course, Italian”]
Italian, obviously.
HealthyWay
Amazon

[link-button href=”https://www.amazon.com/Living-Language-Italian-Complete-coursebooks/dp/0307478572″] Get it on Amazon for $31.12[/link-button]
[sol title=”Manifest a better lover.” subheader=”Catalina Printed Cork Board”]
You were always a little embarrassed by the prospect of building a literal shrine to your hopes and dreams, but your friend who has been a longtime vision board devotee just moved to Paris, where she manifested the love of her life, so maybe you should give it a try?
HealthyWay
Amazon

[link-button href=”https://www.amazon.com/Wall-Pops-HB0689-Catalina-Printed/dp/B00CF0QGPG”] Get it on Amazon for $19.19[/link-button]
[sol title=”Invest in a good eye cream.” subheader=”Organys Eye Cream”]
To counteract some of that “I’ve been crying every day for a week” puffiness, treat yourself to a quality eye cream.
HealthyWay
Amazon

This one contains anti-wrinkle peptides, vitamin C, hyaluronic acid, and caffeine to help the appearance of dark circles, eye bags, puffiness, wrinkles, and crow’s feet. The product promises to give you the kind of peepers that are “inspiring and hard to turn away from.” Yes. That, please.
[link-button href=”https://www.amazon.com/Organys-Moisturizer-Appearance-Puffiness-Wrinkles/dp/B01C85TO6U”] Get it on Amazon for $16.12[/link-button]
[sol title=”Drown out the noise in your head—or the endless silence of being alone.” subheader=”Relaxing Nature Sounds 4 CD Set”]
When you can’t get out into nature, bring the nature to you.
HealthyWay
Amazon

If you’re having trouble sleeping or the silence of your new single life is deafening, give a listen to these relaxing sounds, including “calming mountain stream,” “calming ocean waves,” “tranquil guitar,” and “calming rain.”
[link-button href=”https://www.amazon.com/Relaxing-Nature-Sounds-Set-Meditation/dp/B01MTXOO7Y”] Get it on Amazon for $20.94[/link-button]
[sol title=”Renew your entire body.” subheader=”CeraVe SA Renewing Lotion”]
No, this is not a spiritual or sci-fi intervention, just some really good body lotion.
HealthyWay
Amazon

It contains ceramides to help restore the skin’s protective layer, while exfoliating and moisturizing with lactic acid, salicylic acid, hyaluronic acid, and vitamin D.
[link-button href=”https://www.amazon.com/CeraVe-hbf-jjj-omgh-mh3456-SA-Renewing-Lotion/dp/B0071XPQQ2″] Get it on Amazon for $13.33 [/link-button]
[sol title=”Throw out his stuff.” subheader=”Glad Tall Drawstring Trashbags”]
It’s time to part with the souvenirs of your love—things he left at your place, things he bought for you, things that remind you of him. Whether or not you actually put these items into the garbage, donate them to goodwill, or return them to him are up to you, and, of course, depend on how the two of you left things.
HealthyWay
Amazon

Whatever you decide, put the things in a bag and store them out of sight until you can figure it out.
[link-button href=”https://www.amazon.com/Glad-Tall-Drawstring-Trash-Bags/dp/B00O397IZY”] Get it on Amazon for $12.73[/link-button]
[sol title=”Sage your house.” subheader=”White Sage Smudge Sticks With Stand”]
Clear out all that bad energy for a fresh start.
HealthyWay
Amazon

[link-button href=”https://www.amazon.com/Premium-California-Fragrance-Clearing-Meditation/dp/B01I5S9H70″] Get it on Amazon for $21.99[/link-button]
[sol title=”Master the perfect omelette.” subheader=”12-Inch Skillet With Glass Cover”]
Mornings before were spent paying attention to your boo, even though he rarely returned this attention—if you catch our drift—but now that you have an extra 10 minutes in your schedule, you can finally master the perfect omelette.
HealthyWay
Amazon

For this, you will need a nonstick skillet, like this one with a quantanium nonstick interior reinforced with titanium. Here you come, gruyere!
[link-button href=”https://www.amazon.com/Cuisinart-622-30G-Classic-Nonstick-Hard-Anodized/dp/B0078P9D8K”] Get it on Amazon for $26.99[/link-button]
[sol title=”Replace your boyfriend with a Snuggie.” subheader=”Premium Fleece Blanket With Sleeves”]
Okay, so this is actually a more sophisticated version of the Snuggie—a Snuggie for polished ladies, if you will—but the fact remains that this fleece wearable throw is a good replacement for your ex, whose best quality toward the end of your relationship was that he was a warm body to lie stiffly next to during the coldest part of the year.
HealthyWay
Amazon

Designed with a built-in pocket and length that allows you to wrap it around your feet, this sleeved blanket will keep your feet warm while always carrying snacks, which, come to think of it, is also an accurate description of your ex.
[link-button href=”https://www.amazon.com/PAVILIA-Microplush-Functional-Lightweight-Wearable/dp/B0745KX86R”] Get it on Amazon for $20.49[/link-button]
[sol title=”Buy yourself flowers.” subheader=”Crystal Vase”]
Beyond serving as an embellishment to any room, a beautiful plant can improve your mood and the quality of your air.
HealthyWay
Amazon

Go pick out some blooms and put them in an elegant vase, like this one made of delicate crystal (and made in Italy—it’s a sign!).
[link-button href=”https://www.amazon.com/Lorren-Home-Trends-Melodia-Collection/dp/B0071GMCAM”] Get it on Amazon for $35[/link-button]
[sol title=”Sing in the shower.” subheader=”Bluetooth Portable Waterproof Shower Radio”]
One morning soon, you’ll wake up and remember life before your ex. You’ll think of that thing you used to enjoy before your miserable relationship put out the light inside you.
HealthyWay
Amazon

Singing in the shower, for example. You used to love singing in the shower! Bring it back with this waterproof bluetooth radio, and don’t let anyone tell you ever again that you’re too loud.
[link-button href=”https://www.amazon.com/Bluetooth-Portable-Waterproof-Shower-Radio/dp/B07DXBBCV3″] Get it on Amazon for $36.99[/link-button]

Categories
Fresh Fashion Lifestyle

40 Items To Buy When You Decide To Finally Become A Polished Lady

The moment has come. You’ve traveled a long way to get here. This time five years ago you were fingering Cheeto dust at the bottom of the bag, trying to scrape out those last crumbs as you finished binge-watching reruns of Friends. (Alright, that was also you last weekend. Some things will never change, okay?) You were numbing your feelings with junk food and the wrong people, completely cut off from your own mind. You were at a job you hated, just trying to make it to the end of every day because sleep. You couldn’t remember when you’d last taken the time to look closely at your own body in the shower.
Now, things are falling into place. You’re going to therapy and doing the internal work. You have a 401k and supportive coworkers. You’re brushing your teeth the recommended number of times a day and sleeping on a regular schedule and eating spinach most days. Crucially, you believe in your ability to live differently.
One thing you have always thought would be fun to be—not as a necessity for value, but as the kind of cherry on top of a rich inner world, a fulfilling job, and healthy relationships—is A Polished Lady. You know at least one of these women already. They’re handy and scrappy and effortlessly pretty. They have an encyclopedic knowledge of life and beauty hacks. Their nails and their homes are always clean. They carry healthy snacks with them and can tell you exactly what to order at Starbucks that will keep you within your macronutrient goals for the day and they give great restaurant recommendations and their white shirts stay so, so white. They know how to sort laundry!
“Effortlessly” is an illusion, of course. That is the trick! These women work incredibly hard. Either that or they have, over time, mastered a way of incorporating these routine investments in maintenance tasks (tasks that you’ve routinely ignored, because you like to spend as little time as possible in the shower, doing laundry, or staring at your own toes) so that they become effortless. Once you realize this, you can stop A) beating yourself up for being the lovable, beautiful slob that you are and B) telling yourself that you could never be like them even if you tried, so why bother?
Now that you are meeting your most basic needs with regularity and are interested in this pursuit of polishedness, read on for 40 recommendations that may help you master the process.

1. Rub some dirt on your face.

Part of looking polished means keeping the largest organ of your body—your skin—healthy and clear. It’s interesting to think about who might’ve been the first human to say, “Let me rub this mud on my face and wait for half an hour while my pores get smaller.” We are glad someone did, though. Since our skin is of the oily, acne-prone variety, one of our skincare favorites is this Dead Sea mud mask, which is supposed to remove dead skin cells, improve acne scarring, stimulate circulation, and unclog pores.

HealthyWay
Amazon

Made from mineral Dead Sea mud, shea butter, and aloe vera, this mask should be used only once a week and left on for 10-15 minutes (though we have definitely left it on for upwards of an hour). The scent is hard to pin down, but the words “floral,” “earthy,” “magical,” and “forest” come to mind.
Pure Body Naturals Dead Sea Mud Mask for Face and Body, $12.66 from Amazon

2. Peel off blemishes.

This resurfacing Korean beauty product uses green tea extracts to brighten skin and tighten pores. Centella extract is supposed to help heal wounds, fight wrinkles, and improve skin elasticity.

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The product—comprised of 30 solution-soaked cotton pads—acts as both a chemical and mechanical exfoliant. Use it anywhere from twice a week to twice a day, depending on what your skin handles best.
Neogen Bio-Peel Gauze Peeling Green Tea, 30 pads, $19.50 from Amazon

3. Patch your pimples.

Beauty writer Rio Viera-Newton swears by Cosrx Pimple Patches, calling them “the Holy Grail.” We all know that you aren’t supposed to pick at your pimples or pop them, but if you do, these patches—which come in varying sizes to help you find the perfect fit—can do serious damage control.

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Just put them on before bed and by morning your acne will be flattened and less inflamed.
COSRX Acne Pimple Master Patch, 24 Patches, $4.97 from Amazon

4. Shrink and prevent painful bumps.

All bodies manifest stress in different ways. Ours tells us is it is unhappy—because of too little sleep, not eating well, or PMS—by sprouting swollen, angry bumps that scar our delicate skin, making that fresh-faced, makeup-free look kind of an impossibility.

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This cystic acne spot treatment uses bentonite clay to draw out impurities and calm irritated skin, making it the perfect balm for an inflamed face. It also employs pink grapefruit, lemon, spearmint, and peppermint, meaning it smells absolutely delicious.
TreeActiv Cystic Acne Spot Treatment, $23.70 from Amazon

5. Acupressure your pressure away.

Speaking of stress, it’s best dealt with early. If at all possible, you want to manage your tension before it shows up in your body as a strange skin ailment. Enter the acupressure mat, a treatment you can administer to yourself whenever and wherever you need it. While the scientific literature suggests that acupuncture and acupressure benefits are only placebo effects, these can still be powerful—even equal to the positive effects offered by traditional treatments, according to Harvard Health—particularly in scenarios where your brain is controlling the symptoms, as with pain perception.

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Even if you don’t reap the desired benefits, if you have a flexible spending account, you should be able to use it to buy your mat, tax-free, meaning it can’t hurt to give it a try, right? This mat and pillow set comes with a vinyl carry bag for storage and travel, and claims to relieve stress, back, neck, and sciatic pain. The reviews are glowing, with the product receiving a 4.4-star rating out of 5 from 2,593 consumers. ¯\_(ツ)_/¯ Guess the placebo effect is strong with this one.
Nayoya Acupressure Mat and Pillow Set, $39.97 from Amazon

6. Blot your shine.

There’s nothing that can ruin a lovely face of makeup quite like looking as if you’ve dunked your face in oil. For those of you who have naturally dry skin, this sounds like a strange concept, but please believe us when we say that many of us confront the daily reality of makeup melting off our faces because of a naturally oilier disposition.

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Rather than layering powder on your nose and cheeks several times a day, you can use blotting papers to get that cleaner T-zone look you crave.
Clean & Clear Oil Absorbing Facial Blotting Sheets, $26.42 from Amazon

7. Screen the sun.

Another way to stay looking fresh is to protect your skin from UV rays. How? Get into the habit of wearing sunscreen every single day, rain or shine, summer or winter. Ideally you would do this with all parts of your exposed skin, but if you do it nowhere else, at least protect your face and neck.

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We’re fans of this hypoallergenic, noncomedogenic, fragrance-free, and oil-free daily facial moisturizer with broad-spectrum SPF 35 sunscreen, which moisturizes without looking greasy.
Neutrogena Oil-Free Daily Facial Moisturizer With Broad Spectrum SPF 35 Sunscreen, $8.69 from Amazon

8. Shield yourself.

Because the importance of sun protection cannot be overstated, we’re going to also recommend mechanically screening the sunlight with a big, luscious hat—one of those floppy, wide-brimmed numbers that make you look classy as all get-out.

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Luxury Divas Wide Brimmed Wool Floppy Hat, $24.99 from Amazon

9. Shave with the right blades.

In order to get the best shave, experts recommend choosing a razor with a soothing strip and more than one blade. If you’re going to invest, might as well hit two birds with one stone and go for this Schick Hydro Silk TrimStyle Moisturizing Razor for Women with Bikini Trimmer, so that you can address all your different shaving needs with one razor.

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This comes with a built-in waterproof trimmer, an adjustable comb, five “curv-sensing” blades, and a soothing strip with hypoallergenic moisturizing serum. To soften the skin and make hair removal easier, be sure to let yourself warm up in the water for about 10 minutes before putting these blades to work.
Schick Hydro Silk TrimStyle Moisturizing Razor, $8 from Amazon

10. Try a man’s razor.

For years we have been a devotee of the Schick Hydro Silk TrimStyle Moisturizing Razor for Women, so we feel pretty confident about this recommendation. But, let’s say you’ve been using that for a while and you’re looking to switch things up, perhaps to see if the grass is a little greener—and better trimmed—on the other, more masculine side of the fence.

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If there is one issue we are more inclined to defer to men on, it’s shaving, since the hair they’re removing is literally all across their faces, and it’s coarse. Certainly they’ve had incentive to master the art of shaving coarse hair well. Plus, their products are usually cheaper. GQ recommends sticking to three or fewer blades, as the fourth or fifth blade’s pass over sensitive skin may be too much.
Gillette Mach3 Men’s Razor, $7.05 from Amazon

11. Use a pre-shave oil.

This luxe pre-shave oil contains grapeseed oil, organic olive oil, sandalwood oil, meadowfoam oil, vitamin E, wheat germ oil, cranberry oil, red raspberry oil, rosemary extract, and neem oil. It is formulated especially “for men with tough beards, ingrown hairs and sensitive skin prone to razor burn.”

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What is a woman’s underbrush if not a small beard? We’re taking a page from the men’s grooming book and buying some for our new shave routine as A Polished Lady.
Best Pre-Shave Oil, Sandalwood, $12.97 from Amazon

12. Exfoliate down there to prevent ingrown hair.

To prevent irritation, stick to shaving your nether regions only once every third day, using a disinfected razor that is still sharp. (A razor is officially too old to use once you notice rusting, dulling, tugging of the hair, or nicking of the skin. To prolong your razor’s life, you can cut down your shaves to once or twice a week and store your razor in a dry place instead of in the shower, where it’s more likely to rust or accumulate bacteria.)

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Before these shaves, you can exfoliate the skin with these colorful washcloths to prevent those painful bumps where your hair curls back into your body like a terrible magic trick. Unclog those pores before it’s too late!
8-Piece Asian Exfoliating Bath Washcloths, $5.19 from Amazon

13. Nix razor bumps.

In addition to choosing the right razor, letting your skin warm up, and exfoliating, you’ll want to use an after-shave solution to minimize irritation.

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After splashing skin with cold water to close up pores and drying the skin, you can apply this solution—made up of organic coconut oil, unrefined African shea butter, vitamins A and E, jojoba oil, olive oil, and willow bark extract—to help with redness, ingrown hairs, and razor bumps.
Shea Moisture Tea Tree After Shave & Bump Preventer Herbal Elixir, $8.79 from Amazon

14. Catch strays.

If you thought all you had to worry about was your bikini zone, well, maybe you are right! It is your body, wonderful however you choose to keep it. But, for many of us, feeling put together means making sure we have the means to get rid of some random stray hair, however unlikely a place it might pop up.

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Sometimes there are hairs on our faces that catch us by surprise, and for this, we have precision trimmers. If your eyebrows, nose hairs, or delicate ladystache are giving you grief, mow ‘em down with a handy gadget like this one, which comes with multiple attachments to fit your needs.
Philips Norelco Nose, Ear, and Eyebrow Hair Trimmer NT5175/49, $17.95 from Amazon

15. Wax on, wax off.

There comes a time in every lady’s life when she considers the pros and cons of waxing. For those of you unwilling to brave the salon (or spend all your money there), you may be interested in at-home options.

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According to many, waxing is painful and not worth all the effort—but sometimes the promise of a few extra hairless-without-having-to-shave days is worth it, especially if you’ve got a vacation planned. This waxing kit includes four packs of hard wax (lavender and honey!), a professional-style variety that adheres to the hair instead of the skin.
SKINOSM Hard Wax Warmer Kit, $28.99 from Amazon

16. Make your hair removal portable by always carrying a pair of tweezers.

Never know when you might need to pluck out a lone black hair that you only just now noticed in this particular lighting. Buy two—one for your purse, and one for home. Doubles as a weapon!

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TweezerGuru Professional Stainless Steel Slant Tip Tweezer, $9.97 from Amazon

17. Find a glam anti-dandruff shampoo.

Now that we’ve covered the bases as far as body hair goes, let’s consider the hair on our heads. Flakes in the ’do will not do, so if you suffer from regular dandruff, make sure to have a few shampoos in your lineup to rotate between that make your hair feel luxurious and not sad.

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This hypoallergenic shampoo from Maple Holistics is gentle and contains no sulfates or parabens. After 4,484 customer reviews, the product has received a rating of 4.4 out of 5 stars.
Maple Holistics Sage Shampoo for Anti Dandruff, $10.40 from Amazon

18. Hot oil treatment yourself.

Your hair needs some hot, hot lovin’ to keep it shiny, strong, and soft. Treat yourself by giving it a weekly hot oil soak
 

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We like this hemp variety. Don’t forget to massage your scalp!
Nutiva Organic Cold-Pressed Unrefined Hemp Oil, $12.36 from Amazon

19. De-funk your dogs.

Whether you suffer from stankfeet, calluses, toenail fungus, or athlete’s foot, regularly dunking your dogs in this tea tree oil foot soak should be your salvation, according to 3,352 reviewers who gave this product a 4.7-out-of-5-stars rating.

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Tea Tree Oil Foot Soak, $13.16 from Amazon

20. Peel your way from Baby Dino to baby toes.

Before you begin a regimen of regular soaks, you may want to take on the task of watching your stompers molt like two desert lizards.

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Truly, during the treatment, they will seem as exotic to you as two rainforest insects during metamorphosis. You will barely recognize your feet by the end, because, friend, they will be the feet of an infant human, as is promised by the brand name, Baby Foot.
Lavender Scented Baby Foot Exfoliant Foot Peel, $15.99 from Amazon

21. File your feet.

If you want to be A Polished Lady while not also becoming A Broke Lady, you will want to invest in the kinds of items that you’d be treated to during a professional pedicure so that you don’t have to spend a big chunk o’ cash on them several times a month.

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A foot file is the callus remover you’ll need to make your DIY pedi a reality.
Microplane Colossal Pedicure Rasp, $8.99 from Amazon

22. Choose a go-to nail color that’s clean and versatile.

Nude, white, and light pink are all good options for a nail color that will match almost anything while resembling the color of your actual nail or nail bed.

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essie nail polish in fiji, $8.77 from Amazon

23. Tend to your cuticles, carefully.

Even if you don’t have time to paint your nails, a little cuticle work and clear polish can go a long way. This stainless steel cuticle trimmer and cuticle pusher are easy to hold because of an ergonomic non-slip rubber-coated handle design. Experts recommend not cutting your cuticles because of the increased risk for nail damage and infection.

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The point is this: Your cuticle is your last line of defense against bacteria entering the nail, and live skin should not be cut. Instead, use the cuticle pusher to push back the cuticle skin, only using the trimmer to nip away dead skin and hangnails.
ECBASKET Cuticle Trimmer with Cuticle Pusher, $8.49 from Amazon

24. Or keep your cuticles completely intact and condition them.

If you don’t want to do anything at all to your cuticles and are more concerned with making your nails strong and healthy, you can still look polished by keeping your nails filed or trimmed and throwing on some cuticle oil with healing properties, like this option with lavender, lemon, and antifungal tea tree essential oils.

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Bee Naturals Nail Oil, $17.83 from Amazon

25. Scrub your paws with a little nail brush.

Your long, gorgeous, pristine nails will only stay that way until you eat lunch, or a chocolate donut, or dig into a bag of Cheetos. Then it’s gunk city.

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Even if your nails are painted and you can’t readily see the grime underneath them, it’s just unsanitary. Invest in some nail brushes and keep them around your home and in your purses so that they’re always available when you need them.
BTYMS Handle Nail Brush Nail Hand Scrubbing Cleaning Brush, Pack of 6, $6.99 from Amazon

26. Find a tailor and a sewing kit.

One of the surest ways to look put together is to wear well-made clothing that fits you properly. Choose fabrics that are high quality rather than the kind of cheap threads that are designed to fall apart after a single wash. One of the easiest ways to test a material’s durability while you’re shopping is to take a handful of it and ball it up in your fist; if when you let go it stays crinkled rather than returning to its original shape, you should probably pass. Find a good tailor and cherish them.

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Then, get a sewing kit for yourself so you can do the simple stuff—like replacing buttons or patching up holes—by yourself.
Weecosy Sewing Kit, $9.99 from Amazon

27. Get a couple of travel makeup bags and fill them with the same items to keep in different places.

Once you’ve mastered a shorthand version of your makeup routine—something quick and dirty that you’d be able to do in a mirror the size of the palm of your hand in little more than five minutes—buy those items in sets of two or three so that you can make a few different mini makeup bags to travel with you anywhere.
 

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Leave one at work and one at the gym, or one in every major bag you carry.
Labon’s Organizer Case, $9.20 from Amazon

28. Choose multipurpose makeup.

One way you can cut down on the number of things you need to bring along in your travel makeup bag is by choosing multipurpose items, like a lip color that’s good for any occasion and that can be used as both a blush and a lip moisturizer.

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This Lipstick Queen Lipstick in Medieval is a sheer red with moisturizing vitamin E, so it will offer a subtle lip color—modeled after the natural blush medieval women used to create on their lips by rubbing lemon on them—while preventing dryness. Smudge on the apples of your cheeks and you’ve got a quick blush!
Lipstick Queen Lipstick, $18 from Amazon

29. Floss.

In addition to the makeup, throw in something mouth-freshening—like toothpaste or mouthwash—and floss.

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Floss might seem like overkill, but imagine the number of times you’ve been stuck in public having eaten something seedy or gristly or pulpy, with no way to clean between your teeth. You’ll thank us later.
Oral-B Glide Pro-Health Comfort Plus Dental Floss, $5.77 from Amazon

30. Smell good.

In addition to a perfume that you keep at home, you can stash away a small bit of smell-good scent to slap on after the gym or before you go out for after-work festivities.

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This fruit-forward rollerball from DKNY is described as “a modern feast for the senses.”
Donna Karan DKNY Be Delicious Eau de Parfum for Women, $18.74 from Amazon

31. Remove your stains on the go.

Being A Polished Lady is a lot of work if you haven’t gathered that much yet. It means anticipating problems and already having the solution available. A common problem is STAINS, so another thing you’ll want to have around at all times is a travel-size stain remover since every stain is best dealt with early.

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At home you can get to the specifics of how to best deal with the stain, but if you’re out you have to work with what you’ve got. (A quick warning: Don’t treat the stain with this stuff while the clothing is still on your body.)
OxiClean Max Force Gel Stick, Pack of 2, $6.88 from Amazon

32. Fit what you need into one or two big purses that will match anything you wear.

As we have established, looking polished is all about planning—and packing. When you’re going out for a long day—one that starts with work and ends in a night out with no time to go home and freshen up in between—you’ll want to rely on a large purse.

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Buy a few that you like and at least one that will match with anything you wear and rotate between them.
Jack&Chris New Vintage Cow Leather Handbag, Tote Bag, MC506

33. Invest in a pair of earrings that won’t irritate your ears and that you can wear every day.

The point is to look put together but not to spend your life doing so. Hacks like choosing a pair of earrings that you don’t have to change out of every night can make things simpler for you. We love our tiny, endless hoop gold earrings because they are real gold, meaning they cause zero irritation, and they match with everything.

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We literally haven’t taken them out a single time in over 7 months. There’s just something that feels glamorous about showering in jewelry!
14K Yellow Gold Continuous Endless Hoop Earrings, $59.95 from Amazon

34. Cheese with confidence—and charcoal.

Pearly whites feeling lackluster? The color of your teeth can have a huge impact on your overall appearance of health. Many (74 percent of 17,128 customers, at least) swear by the whitening powers of stain-sucking charcoal, specifically this Active Wow Teeth Whitening Charcoal Powder.

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The product is a natural alternative to peroxides, whitening teeth over time by removing marks from the big offenders like coffee, wine, and cigarettes. Be warned that you will look like your teeth are rotting out of your skull when you’re in the middle of this treatment.
Active Wow Teeth Whitening Charcoal Powder, $19.99 from Amazon

35. Or whiten more traditionally.

If you’re a bit skeptical about rubbing something gritty on your teeth because you love your enamel VERY, VERY MUCH and don’t want to risk anything happening to it and are worried about the fact that dentists haven’t exactly given their seal of approval to the charcoal whitening method, you can always rely on the tried and true Crest Whitestrips.

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Crest 3D White Glamorous White Whitestrips, $34.79 from Amazon

36. Stop stuffing your workout clothes in your work bag.

Your sweaty, smelly sneakers do not belong right next to your expensive work laptop! Purchase a bag that’s intended specifically for the gym, like this sleek, breathable, and not-too-big option with a special compartment for shoes.

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You’ll be a regular gym rat before you know it!
Kuston Sports Gym Bag Shoes Compartment Travel Duffel Bag, $29.89 from Amazon

37. Weekend in style.

The days of lugging around your beat-up rolling suitcase from 2009 are over. No longer will you struggle to stuff your barely-meets-size-requirements suitcase into the overhead bin as annoyed passengers look on.

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You are A Polished Lady now, and you will travel elegantly with this well-designed weekender bag, which holds three to five outfits and your toiletries while looking extremely pretty.
Malirona Canvas Weekender Bag Travel Duffel Bag, $31.99 from Amazon

38. Buy a neutral-colored clutch as your backup purse.

While a big purse is a must-have for the woman on the go, she must also have something smaller to switch to when it’s not a good idea to lug around a giant bag, like at a club or party.

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Carrying around a neutral-colored clutch inside your larger bag gives you the option of leaving your larger items at work or at a friend’s place and taking with you only what you need for the night out, without risking a huge mismatch.
Humble Chic Vegan Leather Wristlet Wallet Clutch Bag, $19.89 from Amazon

39. Declutter your home and wardrobe.

Sometimes one of the most transformative things you can do is to simplify the space where you spend most of your time.

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In this book, Japanese cleaning consultant Marie Kondo gives a detailed guide on how to minimize the things that are junking up your home and stealing your joy.
The Life-Changing Magic of Tidying Up, $9.99 from Amazon

40. Hoard some words that ground you.

As you’re making all the external changes, don’t neglect what’s inside. Heather Havrilesky’s weekly advice column, Ask Polly, is one of our go-to reads when despair is high and inspiration is low.

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How to Be a Person in the World: Ask Polly’s Guide Through the Paradoxes of Modern Life is a compilation of some of her greatest hits.
How to Be a Person in the World, $10.20 from Amazon

Categories
Nosh

Protein: How Much Is Enough?

Protein helps you slim down. Protein causes kidney stones. Protein gets you jacked. Protein gives you cancer. Protein makes your hair beautiful. Protein will renew your energy—until it snuffs out your life like a small flame smothered by a juicy, 16-ounce T-bone steak.
Confused? That’s entirely reasonable. The thing is, nutritional information is confusing. At different times, you’ve probably heard some variation of every single one of the above health claims.

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How can you sort out the truth? It’s tough—like trimming off that last piece of gristle—but it can be done.

So, protein. Let’s talk basics.

Protein is the macronutrient needed to build and repair tissues (like muscle), maintain healthy bones, and keep your body processes running smoothly. (Macronutrients are the nutrients our bodies require a lot of, and there are two more of them: fats and carbohydrates.) Protein also provides the body with energy (calories) and micronutrients (vitamins and minerals).
Most of the body’s protein is in the form of muscle protein. Muscles make up about half your body weight.

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The most concentrated sources of protein are meat and dairy products, but you can also find it in nuts, seeds, legumes, grains, vegetables, and soy products.

What are the benefits of protein?

In addition to building and maintaining your body, this macronutrient helps reduce your hunger levels and overall caloric intake. In a 2014 study published in Nutrition Journal, researchers compared afternoon snacks of high-protein yogurt, high-fat crackers, and high-fat chocolate. Study subjects were healthy women around the age of 27. The women who ate the high-protein yogurt felt less hungry in the afternoon than those who ate the chocolate. The yogurt-consuming group also ate less for dinner than those who ate chocolate or crackers.

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Upping protein also helps combat the effects of aging. According to a meta-analysis published earlier this year, added dietary protein significantly improved muscle strength and size in healthy people doing resistance exercise training, and older adults were especially in need of higher protein diets to see these changes. The data came from 1,863 participants in 49 studies, each a randomized controlled trial lasting no shorter than six weeks.
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“People often lose function as they get older. Not because they’re just old—it’s because they’ve decreased physical activity, decreased the physical and nutritional efforts required to support muscle development or retention, and this accelerates a variety of processes that increases overall muscle loss,” Matt Stranberg, registered dietitian nutritionist, licensed dietitian nutritionist, and certified strength and conditioning specialist, tells HealthyWay.
“Eating more high-quality protein, eating sufficient calories, and engaging in weightlifting or some form of external resistance helps people maintain their bones and muscle mass so they don’t run into nasty situations, like dangerous falls, bone disorders, bone breaks, and decreased overall quality of life,” he says.

How much protein do you need?

Some corners of the internet would have you believe your evenings must be spent scarfing down protein shakes and whole chicken breasts while drinking from a gallon jug of water in order to achieve protein goals, but this is not the case.

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According to Samantha Scruggs, a registered dietitian and licensed dietitian and nutritionist, “We see a pop culture phenomenon encouraging the intake of huge amounts of protein in the diet, which can be helpful in certain situations … but it is not necessary to eat that much protein.”
“The … Dietary Reference Intakes [recommended amount of protein] for adults is about 46 grams per day for women ages 14 to 70 years, and 52 to 56 grams per day for men of the same age range,” says Becky Kerkenbush, a registered dietitian. “Pregnant and lactating women need more—about 71 grams per day.”
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But more and more evidence suggests that the federal guidelines for protein intake, while sufficient, are not optimal, specifically for active or aging adults.
Stranberg, who works in an outpatient treatment program for athletes, notes that there’s a range. “The research literature usually states that the upper limit is 0.8 grams [of dietary protein] per pound [of body weight], or two grams per kilogram. That’s typically where most researchers agree is the optimal upper-limit amount, and that anything more than that is not necessarily required and could have negative effects, such as displacing carbohydrates and fats required to fuel performance,” he says.
However, he adds, “Some research and a lot of practitioners have seen benefits from 2.2 grams per kilogram, which is a gram per pound, and some amounts greater than this in hypocaloric [calorie-deficit] situations. Amounts greater than 0.8 grams [per] pound are thus worth exploring for some individuals interested in experimenting with higher protein protocols.”
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Context is crucial. “If you are exercising regularly, if you’re engaging in sports, if you are old, or if you’re recovering from an injury, or you are experiencing a disease, you’re probably going to need more than the RDA [Recommended Dietary Allowance],” says Stranberg.
Another time to aim for the upper end of the protein spectrum is when you’re trying to lose weight. “So there’s maintenance calorie intake; there’s hypocaloric, which is a deficit; hypercaloric, which is above your maintenance. If you eat maintenance or hypercaloric, it decreases protein needs, and the more hypocaloric you are—meaning the more calorie-deficit you are—the higher the protein needs become,” says Stranberg.


“The purpose of a calorie deficit, ideally, is to maintain muscle mass, minimize muscle loss, and maximize fat loss,” he says, “Higher protein intake, in this context, often decreases chances of muscle loss, increases calorie expenditure from thermic effects, and promotes much needed satiety during a deficit.” Dropping pounds will inevitably lead to some muscle loss, but eating extra protein helps you hold on to as much of that precious tissue as possible.

What is a protein deficiency?

There are two types of extreme protein deficiency. Marasmus, from the Greek term meaning to wither, is a deficiency of both protein and calories in one’s diet and is characterized by an emaciated look. Kwashiorkor—a word from the Kwa languages of coastal Ghana—is a deficiency in protein without a deficit in calories, characterized by a bloated appearance. These severe cases are most common in countries without access to protein-rich foods; in the United States, they’re rarer and are concentrated in poorer areas and hospital settings.

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Keith-Thomas Ayoob, registered dietitian, Fellow of the Academy of Nutrition and Dietetics, and associate clinical professor emeritus of the Department of Pediatrics at the Albert Einstein College of Medicine, says some populations might experience protein deficiencies at higher rates than others.
Deficiencies may show up on either side of the age spectrum. Teens, who are notorious breakfast skippers, are more likely to lack in the protein department, and seniors, too, as the variety of health problems and medicine they take may affect their appetites. (Medications that can cause a loss of appetite include those that treat cancer, depression, type 2 diabetes, Alzheimer’s, ulcerative colitis, Crohn’s disease, and attention deficit disorder.)
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Deficiencies can also occur in cases of disordered eating, eating disorders, and fad diets. “Every single month, there’s some celebrity—people are like, ‘How’d you lose weight? How did you do it?’ And they’re like, ‘Oh, I’m following my grapefruit diet, where I just abuse amphetamines all day long and then have a grapefruit for dinner!’” says Stranberg. “These juice cleanses and raw vegans and faddish diets, [they] can significantly increase risk for deficiencies and not getting enough protein to support your needs.”
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When it comes to feeding your body, there is no magic bullet. “You can’t neglect the fundamentals of nutrition: You need proteins, carbs, fats, macronutrients and micronutrients, and enough overall calories to support your body,” says Stranberg. “Failure to do so will cause severe consequences.”

How should we be eating protein?

To meet your needs, focus on a variety of high-quality proteins. Be sure not to try and cram it all in at once.
“Your body cannot use much more than about 30 to 35 grams of protein at a particular meal, so it needs protein throughout the day, not just a big blast at dinner,” says Ayoob. “Excess protein at a meal will just be used to burn calories or be stored as fat for the future.”


Some people have trouble with the heaviness of protein. Dairy foods like milk, Greek yogurt, cheese, and eggs, Ayoob says, are easy to chew, economical, suitable for breakfast, easily tolerated, and overall, the highest-quality proteins around.
Healthy high-protein options include:

  • Lean ground beef—“Lean beef is loaded with iron, which dairy foods do not have. Beef also doesn’t have to take long to cook either, depending on the cut,” says Ayoob. It can offer around 23 grams of protein per three-ounce serving.
  • Turkey breast—You can try it in tacos as a flavorful substitute for ground beef, and it boasts similar numbers for the amount of protein per serving.
  • Tuna—Yellowfin tuna in particular has some of the highest protein content of any seafood with 25 grams per three-ounce serving.
  • Pork chops—Add a side of applesauce to make a meal that feels like the comfort food of your childhood (with 23 grams per three ounces to boot!).
  • Tofu—The vegetarian staple offers a solid 10 grams of protein per half cup and is easy to bake or fry to perfection.
  • Lentils—With 18 grams in every cup, lentils are a cheap and plentiful supply for protein.
  • Greek yogurt—Every three ounces comes with about 8.5 grams of protein; it’s perfect as part of a veggie dip or as a sour cream substitute.
  • Milk—Both cow’s milk and soy milk (each eight grams per cup) are great options for easy-to-consume protein.

“I don’t think anyone would say that the red meat from KFC or McDonald’s is equivalent to a grass-fed steak that you buy at Whole Foods,” Stranberg points out.

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“The reason why people have problems when they eat a lot of meat in the United States is not necessarily because of very specific foods, but rather because they’re eating out of balance, deriving protein from a lot of meat that’s also high in sodium, high in additives, high in saturated fat, and not eating any fruits or vegetables or whole grains or anything to balance that out. When individuals choose high-quality protein sources, in addition to eating a well-balanced, micronutrient-rich diet, potential consequences regarding eating meat are frequently ameliorated.”
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iStock.com/Jun Zhang

“If you eat animal-based sources, these always have all of the essential amino acids, including leucine, which is one of the amino acids that is critical to maximizing muscle protein synthesis,” says Stranberg. “So, if you are eating plant-based protein sources, you need to educate yourself on how to eat complete proteins and obtain the amount of leucine required at each meal to maximize protein synthesis and decrease risk of missing essential amino acids.” Getting complete proteins as a vegan often means combining foods—like rice with beans or hummus with pita.
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Protein deficiencies are rare, but you still should follow the appropriate intake recommendations to build muscle, maintain your energy levels, and feel fully satiated. Fortunately, you have plenty of protein-rich, healthy foods to choose from that will make your body, and your mouth, happy.

Categories
Health x Body Wellbeing

I’ll Take The Doctor Without 2,300 Patients, Thanks

HealthyWay
 
It’s 5:03—early on a Saturday morning and I’d rather be asleep, or out dancing, but instead I’m swallowing a sharp piece of gravel. That’s what it feels like, at least. I open my laptop and shoot off a detailed message, now that anxious googling has turned me into a medical professional. The subtext is that I am going to die soon if someone doesn’t intervene. The reality is that I just need some throat spray, but I’m not ready to accept this.
“1. Do you think I should train tomorrow? If it’s just allergies I’m assuming it’d be fine, but I wouldn’t want to risk it if I could have, like, mono or something more serious,” I write, hoping he understands that my spleen will rupture if I try to squat 115 pounds seven hours from now, when I’m supposed to meet with my powerlifting coach. (I speak in numbered lists when I am at peak type-A analysis.)
“2. Is there anything I can do over the weekend to try and heal? I have gentian violet that I could try to paint on my tonsils?”
He responds at 5:27 a.m. “I think it’s likely fine to train tomorrow,” he writes. “I would not use gentian violet.”
I don’t want to trust him, but I have to, because he is my doctor, and more specifically, The Doc Who Lifts. Plus, I already skipped one training session this week, and as a novice lifter, I’m especially nervous about forming bad habits.
I’m able to chat with my doctor early on a Saturday morning because I’ve recently enrolled with SteadyMD, an online concierge doctor service designed to provide what its name says it will—a steady doctor. The platform pairs you with a primary care physician with expertise in your area of interest, allowing you, for a monthly fee, to receive tailored care whenever you need it.
Membership gives you consistent access to the same doctor through phone, text, and video chat. Together you’ll dive into your medical history and concerns, collaborating on a plan to optimize your health and, depending on your goals, athletic performance.
Your doctor will, according to the SteadyMD website, “really get to know you, like a doctor friend.”
Dr. Spencer is right, of course. I grind out five sets of five squats at 115 pounds, which is a personal record. Two days later, after a lot of painful swallows and gargling warm, salty water, the symptoms clear. My recovery is nothing short of miraculous (to me).

When a Video Chat Doctor’s Appointment Is the Best Doctor’s Appointment

I am carless, in a new city, with precious little free time during the week, and I spent all of yesterday in the L.A. airport because of a delayed flight that landed me in bed at 3 a.m. So a morning doctor’s appointment that requires only a private room, an internet connection, and my laptop is pretty much the only doctor’s appointment I can handle.
After breaking the ice with a few comments about the weather in our respective locations (he’s in D.C.; I’m in St. Louis), we get down to business. He asks me about allergies, family medical history, past surgeries, height, weight, and lifestyle.
Then, we move on to my current concerns. I’ve just relocated from New York City, where I spent much of my time working from my hoarder’s paradise apartment—literally, the women who rented the apartment out to me stored piles of their old items there—so I’m unsure of whether I have chronic sinusitis, allergies, or my body’s just been slowly poisoned over the past four years.
https://www.instagram.com/p/BYWjkk0hIIx/?taken-by=realannacherry
I read somewhere that fatigue can be an indicator of sinus infection. And while my energy levels seem higher in my new home, I still feel generally phlegmy, with an on-again, off-again whistling cough (possibly due to my “borderline” asthma), sinus pressure headaches, and occasional brain fog. Since I’ve only ever lived in my body, and I feel healthy and functional overall, it’s hard to know whether there’s room for improvement—but why not try?
HealthyWay
Dr. Spencer decides to order me a series of lab tests, including a body composition scan that will provide insight on my progress building muscle. After our visit, the “front-desk” chat through the SteadyMD mobile app lets me see what Dr. Spencer tells the doctor’s assistant (“Hi Sarah I put in labs for Anna but she would like to find a lab nearby and also know if her insurance will cover the labs I put in”) and we’re done.
The whole thing takes about half an hour, which, according to recent Harvard research, is a quarter of the average total time spent on a doctor visit. It’s a welcome change from when my appointments—getting there, waiting, waiting some more, getting back—required sacrificing half of my workday, even though I wasn’t sick. (I’m at work, so the efficient visit makes sense, but initial SteadyMD assessments typically last a full 60 minutes.)

A True (Doctor) Friend

The one area of your doctor visit that you’d want to go more slowly—the part where you get one-on-one time with the person who’s supposed to be an expert on your health—is often when you’re hustled out of the office like you’re in some kind of drill, maybe after an impersonal interaction during which you wondered if they even remembered who you were. When you consider that the average number of patients in a doctor’s care is about 2,300, this makes sense. (That figure is according to a survey of a national random sample of 463 nonretainer physicians, with a 50 percent response rate, published in 2005.) It would also explain why the duration of a typical doctor visit is between 13 and 24 minutes, with some lasting shorter than nine.
After a spell of (perhaps literally) toxic working environments and relationships, I have dubbed this new life an era of radical self-care. It means being selective about how and with whom I spend my time. It should be a given that your doctor is at least one person you can rely on to take care of you, but with a ratio like 1:2,300, that certainly isn’t a guarantee.
An especially appealing aspect of having a concierge doctor is being one of a much smaller pool of patients. At $99 per month—roughly the cost of a weekday Starbucks habit or a single trip to urgent care—the SteadyMD service is a reasonable investment. You’re paying for the focused attention of someone who is contractually bound (and professionally equipped) to help you take better care of yourself.

My Prescription Will Go On

Surprisingly, uprooting your entire life can be time consuming. You have to look for apartments and move boxes and buy so many things at Ikea. You have to include yourself in every social event to make sure you’re really inhabiting your new city. And you have to wait for a fresh insurance card to come in the mail.
Inconveniently, your hormonal acne will not pause for any of this. So when a long holiday weekend rolls around and you’re suddenly out of the prescription that’s been keeping things under control, you will yell out, in slo-mo, “NoooooooooooooooOoooooooo.”
In the past, I relied on my dermatologist to call spironolactone in to the pharmacy. Once a certain number of refills had been called in, I couldn’t get a new one without scheduling another (time-consuming) appointment.
By now I’ve used up all my refill lives. And though I’ve been here a month and a half, I still haven’t found a new dermatologist. NoooooooooooooooOoooooooo.
Then I remember Dr. Spencer. SteadyMD membership includes unlimited messaging, which is how, on Memorial Day weekend, I’m able to open the chat and say that I’m visiting family in Arkansas, and can you please send a prescription for this acne pill to my local pharmacy before my face starts erupting in painful cysts?
Do you know what happens? He sends a prescription.
He. Sends. A. Prescription.
I’ve wasted time I will never get back arguing with insurance companies, having to fight for time from medical professionals. Can you understand how it feels to merely ask for what you need—and then be given what you need? It’s profound. It makes you want to cry into your hands.
My doctor friend, The Doc Who Lifts.
His mission—and the mission of the other doctors who lift, because, let me tell you, there are many doctors who lift on SteadyMD—is to revolutionize healthcare by providing patients with holistic, preventive advice from experts who will come to understand your individual needs over the long term. The change is simple but radical, and sometimes that’s exactly what you need.
HealthyWay
Sponsored by SteadyMD

Categories
Food Philosophies Nosh

How Boss Bs Fuel Their Workdays

Whether it’s athletic performance, mental stamina, or emotional well-being, there’s no denying the impact of food. It’s no wonder, then, that so many badass women prioritize meals that work for them, choosing foods that will bring them the energy, nutrition, and satisfaction to continue in their badass ways.
Of course, health doesn’t have to—and often should not—look like the menu from an elite detox retreat. Happiness, balance, and success almost always look less glamorous than they appear on Instagram. (Artful rose latte made from raw dairy, coconut nectar, bee pollen, and crushed rose petals, anyone?)
To paint a clearer picture of the diverse ways go-getter women are fueling their workdays, HealthyWay asked for a peek into the menus powering the daily grinds of a fitness trainer and model in Toronto, a mother and pastry chef in Little Rock, and an Olympic athlete and consultant in New York City.
[Editorial note: These interviews have been edited for length and clarity.]

Edith Werbel

Edith Werbel is a Toronto-based certified personal and group fitness trainer, model, entrepreneur, and “crazy cat lady” with a very informative fitness blog and a BootyFull training program that promises a more shapely backside in eight weeks.
How long have you worked as a fitness trainer and a model?
My first job out of university was an office job—and I hated it. I thought to myself “what’s the opposite of this s**t?” And that’s how I became a trainer! I’ve been a full-time trainer for about eight years now, and I’ve modeled for more than 15 years. I started as a fashion model in my teens and have since transitioned to more fitness modeling.

A post shared by Edith Werbel (@traineredith) on


How would you describe what you do?
The pros: I practically get paid to stay fit, have fun, and hang out with cool clients all day. And what’s more, I feel I genuinely help people, and it’s incredibly rewarding.
The cons: The hours are long, the work unstable, and it’s very tiring in more than one way.
What are you most proud of accomplishing so far?
I think the one thing I’m most proud of is my BootyFull eight-week glute training program that I sell on my site. Glutes are my area of specialty, and I’ve helped shaped many a beautiful backside. I’m proud of this program I’ve put together that is both popular and effective and helps pull in some extra passive income.
What are three terms that pop in your mind when you think of your eating philosophy?
Intuitive, enjoyable, and healthy

Edith’s Daily Grind Menu

Breakfast

I start each morning with a coffee protein shake: coffee, coconut water, half a banana, and a scoop of vanilla protein powder. It’s a pretty light breakfast. I look forward to it every day and it keeps me fueled for a workout.

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Lunch

Lunch is usually after my workout and usually consists of a salad with chicken.

Dinner

And dinner again is often a protein with some roasted vegetables. I eat healthy and moderately most of the time, without overly obsessing or restricting myself. Once a week, I have a properly dirty meal of something like a burger and fries.

Zara Abbasi

Zara Abbasi is a lawyer, pastry chef, entrepreneur, and mother of three living in Little Rock.
How long have you been a lawyer, pastry chef, mother (and any other amazing things you are up to)?
I graduated from law school in 2013 and have been a pastry chef for five years. I have not had any professional training in the culinary department so I feel like maybe the title of pastry chef may be too important for me.
I have been a mother for nine years now, and out of all the hats I wear, that is by far my favorite. I do all these “amazing” things for my kids so that they can believe in the positivity of this world and can see that someone who works hard can achieve anything.
How would you describe what you do?
I’m a Jane of all trades. I love working different positions and learning about the world through the different challenges placed before me. But if I had to describe who I am at heart, it’s an entrepreneur.

A post shared by Zara Abbasi (@zaramadeit) on


What are you most proud of accomplishing so far, and what do you hope to someday accomplish?
Professionally, I’m really proud of finishing law school and passing the bar. I had two of my kids while I was in school and there were days I felt I would never pull through. I love being on the other side of that feeling, seeing how all the hard work paid off.
Creatively, I’m so proud to have made a name for myself in our small city by throwing caution to the wind and following through with my creative visions. It’s been remarkable to see how supportive people can be when you put yourself out there.
Physically, I’m proud of taking care of myself. I used to put my health and well-being last like most women do. But this year, I’ve made it a priority to get enough sleep, drink plenty of water, exercise, and most importantly, say “no” and guard my mental energy.
What I hope to accomplish: I hope that the hard work I’ve put forth in my business venture really pays off and I’m able to create a sustainable line of products that makes the business successful.
What are three terms that pop in your mind when you think of your eating philosophy?
Balanced, fun, homemade

Zara’s Daily Grind Menu

Breakfast

I have a pretty erratic schedule. I have a small 10-month-old baby, so I tend to follow her lead on the day sometimes. Breakfast usually consists of a cup of chai, first and foremost. I feel it has the same effect on me as does a cup of coffee on most other people. I find that I cannot start my day without it.
When I have my first cup of chai, it’s usually when I’m making some breakfast for the baby and simultaneously checking emails and messages. When it is my turn to eat, I usually stick to pretty basic breakfast staples such as oatmeal, eggs, and a fruit. I change up the type of eggs based on my mood but find that I like a healthy combo of both protein and carbs.

Lunch

For lunch, I usually have more time to myself, because it usually coincides with the baby’s nap. This is where I really like to take care of myself. I usually make myself a salad of some sort. I’ve been known to stock my pantry and fridge with ingredients to make no less than seven varieties of salad at any given time. It makes lunch less boring, and [having] the staples on hand keeps me from noshing on things I probably shouldn’t. I follow up my lunch with plain Greek yogurt (FAGE is my absolute favorite) with a little brown sugar sprinkled on top.

A post shared by Zara Abbasi (@zaramadeit) on

Snack

I usually snack in between lunch and dinner and head to our dry pantry for those snacks. I find myself going to pretzels, cheddar popcorn, and roasted nuts around that time because I find I need something salty before I need anything sweet.

Dinner

For dinner, I like to plan pretty elaborate meals sometimes. Some nights we’ll have handmade pasta and meatballs, other nights we’ll have a full French three-course meal including coq au vin, roasted vegetables, and crème brûlée. And then on other nights, we will have something simple like chicken and dumplings or a pot of chili. We like to keep dinner interactive with the kids and keep it rotating so we don’t fall into meal ruts.

Nzingha Prescod

Nzingha Prescod is a foil fencer—a 2012 and 2016 U.S. Olympian, a 2015 Senior World Championships bronze medalist, and four-time world champion—and a consultant for a Big Four accounting firm in New York City.
How long have you been a professional athlete?
I have been on the senior national team for nine years—through high school, college, and right now as I balance my athlete life with a career in business. I’m a consultant at EY [formerly Ernst & Young], so my schedule is a bit packed. As the games approach, I’m looking to dedicate more time to fencing and everything that comes with it (speaking engagements, photo shoots, clinics, etc.).

A post shared by Nzingha Prescod (@nzinghap) on


How would you describe what you do?
Consulting is really mastering learning on the job. I am aligned to the data analytics practice so I’m primarily assigned to projects where my team helps the business structure their data and report/present it in the most intelligible way. Every client has different data and systems, so each engagement requires different skills!
What are you most proud of accomplishing so far and what do you hope to someday accomplish?
I’m most proud at any moment I overcome self-doubt, especially in uncomfortable situations, i.e., competitions! Every time me or my team has medaled at world championships, I’ve been able to affirm to myself for the entire day that I am capable. I hope to continue sharing what I’ve learned through sport and opening doors for children to have similar opportunities and experiences as I did.
What are three terms that pop in your mind when you think of your eating philosophy?
Balance, moderation, and experimenting!

Nzingha’s Daily Grind Menu

Breakfast

If I have time to eat a bowl of cereal I’ll have Alpen and Honey Bunches of Oats with skim milk. I always add in a couple of walnuts and coconut flakes so my bites are more exciting. I really look forward to it most days when I wake up. If I am heading in to the office, I’ll get a bowl of oatmeal with peanut butter, granola, blueberries, brown sugar, raisins, and coconuts flakes in the cafeteria. If I’m looking for something more savory, I’ll have bacon, egg whites, and pepper jack cheese on multigrain bread.
If I have an early workout and need some sustenance quickly, I’ll have Belvita breakfast cookies with Greek yogurt. Whatever I’m having, I make sure it’s balanced between protein and carbs. I switch my carb intake for breakfast depending on my activity for the day. So I’ll have less cereal or only one slice of toast if I’m not as active that day.

Snack

If my meal was more than two or three hours before my workout, I’ll have a snack like apple or banana with peanut butter, seed crackers with hummus, or piece of banana bread. If my meals aren’t awkwardly spaced I may just have some fruit to snack on throughout the day. Post strenuous workouts, I’ll have a scoop of protein powder with skim milk to promote recovery and prevent soreness.

Lunch/Dinner

For lunch and dinner I try to have some form of vegetables in both meals. I aim for half a plate of veggies, quarter protein, quarter carbs. This isn’t always the case, but whenever a meal is heavier on one spectrum, I try to even it out later in the day!

Dessert

I have been eating a lot of Oreos (no cream) and milk!

Takeaways: Protein, Veggies, Enjoyment, Balance

As you can see, there are a handful of common threads running through the menus. All of these women prioritize protein and vegetables, they consume fruit in at least one of their meals, they talk about enjoying something that they eat every day, and they aim for balance, whether between macronutrients like carbohydrates and protein or nutrient-dense foods and “junk” foods. Most of them also mention hydration and regular exercise.
This is smart living. As we know, water is literally life, and the benefits of exercise are as infinite as the internet.
It’s smart nutrition, too. “Protein is essential for building and maintenance throughout the body,” registered dietitian Christeena Haynes (full disclosure: also my sister) tells HealthyWay. “Vegetables, fruits, and other complex carbohydrates are the body’s largest source of energy and provide fiber, vitamins, and minerals the body needs to keep things running smoothly. Fiber and protein also help you stay fuller longer, meaning you’re less likely to overeat and fill your body with empty calories.”
This balancing of proteins and carbs mentioned gives “your body what it needs to function well…so you’re not overeating carbs, which affect blood sugar levels more,” says Haynes. What’s more, some research suggests that the combo may be better suited to improving athletic performance and recovery than carbs alone.
The fulfillment these women seek in their noms is also good practice. “If you don’t enjoy what you’re eating, just from my own experience, you’re probably not going to maintain what you’re doing,” says Haynes.
Beyond the intuitive component of eating bites you find exciting, it also makes physiological sense. In his book The Gospel of Food: Everything You Think You Know About Food Is Wrong, sociologist Barry Glassner references a study from the 1970s that suggests we might actually absorb more nutrients from foods that please us.
“In one of my favorite studies, Swedish and Thai women were fed a Thai dish that the Swedes found overly spicy,” Glassner wrote. “The Thai women, who liked the dish, absorbed more iron from the meal. When the researchers reversed the experiment and served hamburger, potatoes, and beans, the Swedes, who like this food, absorbed more iron. Most telling was a third variation of the experiment, in which both the Swedes and the Thais were given food that was high in nutrients but consisted of a sticky, savorless paste. In this case, neither group absorbed much iron.”
We’d love to see a more recent reproduction of the above study, but until then, we’ll stand by one takeaway: Pursue pleasure in your diet.
It’s easy to let the prescriptiveness of “healthy eating” erase desire. Nutrition does not equal dull and flavorless meals. The way food looks and smells, its taste and texture in your mouth, how it makes you feel after you eat it, and the rituals surrounding mealtime—these are part of living, and they’re worth your attention.
Stay hungry, boss Bs.

Categories
Life x Culture Lifestyle

Ladies Get Paid, A Group Working To Close The Gender Wage Gap, Got Sued

Still No Pay Equity for Women

Claire Wasserman founded Ladies Get Paid in the summer of 2016 with the mission of helping to close the persistent gender wage gap. She created the group, which provides resources for women to excel in their careers, negotiate salaries and pay raises, and ask for what they’re worth, after a freelance art director she knew discovered that she wasn’t making as much money as her male counterparts but didn’t know how much to charge for her work.
Less than a year and a half later, Ladies Get Paid has grown to more than 20,000 members, coming from all 50 states and 60 countries. They connect in person and online through “town hall” open forums, Meetups, conferences, and a private Slack group organized by industry and location.
But the young, growing organization may have to shut down.

HealthyWay
Courtesy of Ladies Get Paid

United States of Aggrieved Dudes

Ladies Get Paid events were advertised as being for cis and trans women and non-binary people only, in an attempt to create “a space where we could be vulnerable and share our workplace challenges, free of judgment or intimidation.”
Enter Dudes Who Want to Prove a Point. Two men who say they were turned away from events, together with an attorney who has made a career of taking down women-first events and organizations, sued Ladies Get Paid, Claire, and six of the group’s event organizers, alleging discrimination under California’s Unruh Civil Rights Act.
The attorney was formerly listed as secretary of the National Coalition for Men (NCFM), a men’s rights group founded in 1977. While NCFM self-identifies as a “gender inclusive…charitable corporation,” a few minutes spent on their website—which casually references the “men’s liberation movement”—suggests that they are more spiritually aligned with the kind of tool who responds to your cordial rejections with, “But you had sex with [literally any other man]. Why not with me?”
A November 2017 post offering “a few quick thoughts on the current sexual abuse hysteria” tries to argue that, while “all male sexuality is potentially criminal nowadays,” women have achieved perfect freedom because we are allowed to wear leggings and “blatantly sexual makeup.” The author then goes on to imply, confoundingly, that a woman who wore a revealing dress to an awards show in the 1990s is “hypocritical” for decrying sexual abuse. (Ironically, a few months later, this woman would explain that the dress was actually a silent scream after a rape she had hidden from the public. The fashion choice was “a political statement”—a middle finger before the days of subtweets.)
The conundrum of the gender pay gap, like all social issues, will not easily be solved. But Ladies Get Paid and other women’s empowerment groups that approach these issues with intelligence and compassion and provide resources—professional networking, education, emotional support, confidence-building—are the grass roots of progress. (Unless, that is, they’re continually trod on by men who appear to hate women.)
In order to keep existing, Ladies Get Paid has turned to crowdfunding to pay their legal fees and fund more community services. We reached out to Claire to talk about the lawsuits, disillusionment, and moving forward with the organization she loves.

HealthyWay
Courtesy of Ladies Get Paid

This interview has been edited for length and clarity.
You’ve mentioned in a couple of your interviews that you had this eye-opening experience at Cannes Lions Festival in 2017. [Claire also worked as a marketer and an independent film producer.]
The thing that happened at Cannes was—a big reason why I was disappointed—you know it’s this amazing festival with like the industry’s top, top people. So whether you run a brand or an agency, it was going to be the best of the best. I was there with Working Not Working [where she worked as director of marketing], and I was excited to be able to meet people, but also that this is going to be a great business opportunity. We were looking for clients.
And the first night I was there I walk into this party and I noticed it was mostly white men, because, again, if you’re sending the heads of these companies, the heads of them tend to be white men. And the first thing that anybody says to me—this older man comes up to me and he just goes, “Hi! Whose wife are you?” You know what I mean? So innocent. And it was like, “Oh, not only are there not many women here—like, this is how it’s going to be.”
And it is always, like, the “innocent comment.” It’s so deeply ingrained that it’s problematic.
Yeah. It was a week of just, every night, fending off these guys who were really gross, objectifying me. I’d go to parties where they’d hire models and it’s—it was just gross.
They would hire models to just walk around?
There was one party that did that. It is a brand—I will not say their name—but, you know, a brand that has since gotten in a lot of trouble during the #MeToo stuff that’s happened. It was seven days, seven nights of that, so I felt really demoralized.
I remember having this experience where a bunch of women—we were all in the ladies’ room and we were all, whether we knew it consciously or not, we were all kind of hiding. Because it was so—it was like danger zone out there. [One well-known male singer] was talking about, like, finding women to f***. You know what I mean? It was just constant. So it was only in the ladies’ room—
Wait, he was out there doing what?
I don’t remember exactly what he said—something about he was looking for somebody to have sex with. I was just like, I can’t even. I can’t even engage. I was like, I wish you were the only person I heard that from this week. And everyone’s laughing, and, you know, having some of the quote nice guys be like, “Don’t worry, I’ll protect you.” And it’s just like, “No! That’s not the point of this.”
But yeah, I mean being in the ladies room, it was like a safe haven. And we’d be like, “Alright, you go now.” It’s like you put on lipstick and were going out for battle. [laughs] So that was a turning point for me.
I think in my entire career there had been things like that happening but I had brushed past it because I’m moving so fast, I don’t want to, you know, point fingers at anybody else. A lot of these guys who would do inappropriate things, I liked them anyway. So it really took this experience to kind of snap me out of all of that and go, “Hold on. There is something going on in the gender dynamics in our workplaces that is just exaggerated here.”
HealthyWay
Courtesy of Ladies Get Paid

The spirit of the Ladies Get Paid community—does it feel markedly different from one event to another?
Good question. So I actually traveled the country last year. I hosted town halls, like the first one I did called “Women and Money.” I think I’ve done them now in like 17 cities. The deal is, whenever we open a new chapter, the committee will organize events under the brand of Ladies Get Paid. I go out and I do the first town hall with them. And so, in doing that, it’s been really interesting to see how the women across the country want to talk about money. Because technically, it’s the same subject, but of course it can mean a lot of different things to people. And one thing that just strikes me is that, actually, everybody wants to talk about the same thing.
We all have universal fears, struggles, whatever—some cities want to focus on a certain part of the conversation more than others. I would say what’s different are the ways that these women express themselves. Some of these women are like vocalizing, right? They’re clapping, nodding “uh-huh.” They’ll stand up and shout things out. And then in other states they’re like laughing politely or they take a lot of notes but don’t want to speak up. So the subject is the same; the way they express it is different.
Are there any personal stories that particularly moved you? Success stories? Anything that stands out?
God, there are so many. I mean I get a ton of emails every day. The email that I get after all of these events tends to be, “Wow, I thought I was the only one.” And they’re not. Everybody who comes just walks away realizing there’s like a hundred other women there who are all vocalizing an experience this woman had and had previously thought she was crazy for having it. So that’s been, by far, the pattern of feedback that I get.
It’s very interesting, specifically the “I thought I was crazy,” because the gaslighting of—you know, the whole experience of womanhood. So after all of the amazing advocacy that you guys have done for women, you’ve gotten sued for gender discrimination…by some men.
Yeah.
Okay, so who are they? They’re able to get away with this because of a civil rights act that they’re taking advantage of?
Yeah, so these guys, they are all—they may not say that they are—but they [seem to be] members of the National Coalition for Men. The lawyer has personally been the lawyer in hundreds of cases all under this civil rights act. [He] sued the Oakland A’s for giving out hats to women [for] Mother’s Day. It’s sort of anything and everything.
The way that our legal system is, I mean, the only people who can go to court are people who can afford to go to court. We literally don’t have the money to do it. And we’re not a nonprofit so we didn’t get pro bono counsel. And with a civil rights case, if you lose, you actually have to pay the legal fees of the other side. Given that, this guy—it seems to be all that he does—why would he not drag this out? So this could have been very financially risky for us. And so even if we felt, you know, “We don’t want to settle! We believe we’re right! We think maybe we could win!” It’s like, it doesn’t matter, you just have to settle, because we’re totally broke anyway.
That was why we decided to settle. It still took seven months. Because they were not just suing Ladies Get Paid and me, but they were suing six women who have to organize our events—we call them “ambassadors.” So we covered them. It was—it was—I cannot wait until this is over. It wasn’t just financially draining. It was a huge emotional upheaval for us. We lost so much productivity.
HealthyWay
Courtesy of Ladies Get Paid

Right. It’s a huge blow.
And it still will be. After the campaign, it’s not like you just snap your fingers and now everything’s okay. This is still going to be hanging on us for some time.
But, you know, obviously, as horrible as this is, it would be nothing compared to how horrible I would feel if I had to shut Ladies Get Paid down.
They served you on the day of the Women’s March, so, Jan. 21, 2017.
When I came back home. I got sued in San Diego in October. I didn’t get the notice of being sued for L.A. until December. I did not get served for anything until January. So, keep in mind, that’s a lot of months of feeling like, “What’s going on?” And the six ambassadors, they actually served them at an event that they were doing, in front of everybody.
What?
Yep. And they served one of our ambassadors as she was literally walking on stage to moderate.
How does that happen?
Well, you can serve anybody anywhere. It was mortifying and scary. He wouldn’t leave the lobby—it was at a hotel. They called me really upset. And I hadn’t even been served yet, so I’m just like, “Wow, I am the reason for this lawsuit and everybody else is getting served and I’m not.”
I wasn’t served by a person, the envelope was just on my doorstep. And we just knew it. It was this big envelope. We’re like, “I think that might be it.” We’re just looking at this going, “Wow. Out of all the days, it took them this long, and it’s this day?” And funnily enough, we settled on Valentine’s Day. So, you know, we have a lot of symbolism in the days we’ve chosen in this lawsuit. [laughs]
They were waging emotional warfare.
Yeah. Yeah. I mean, this isn’t just a lawsuit. This is an ideology. They fundamentally disagree with what we do. He didn’t come to the event to try to get in; the lawyer says he was trying to prove a point.
So I’m like, what is this? Prove a point? There’s no discussion here about what we can do together. Your point is that you want to cripple a company.
But we’ve changed our policy.
When did that happen? Because I saw that, you know, men who were obviously trying to do this—make a statement—came, they were let in, and then they left because they didn’t actually want to come.
We changed our policy the minute I got sued, which was in October, and we told everybody, “Everybody should let men in.” Like, “Better do it.” We called all of our friends who ran similar organizations to ours.
And then, I can’t say it was them—but of course it was, because we know what they look like. But two “unidentified men” came to our town hall in L.A. They asked, “Can I come in?” They were told yes. And they said, “Okay.” And they just walked away. The problem, though, is, since they didn’t register, we can’t say, “Oh it’s definitely those guys, because we know their names.”
So it’s just shitty, because, like, I would love to say that in the press, that it was them, but rather it was like, “There were two men that came—” So the two men who walked away, we told them they could come in, [and they] clearly didn’t want to.
Right. Oh, man. So, once you decided to talk about all of this happening, you said you’ve been intimidated by them?
Yeah, he—the lawyer—reached out to my lawyer and said that one of the journalists I spoke to called him and mentioned something like, I had referenced the settlement as being expensive, and he reached out to my lawyer accusing me of breach of confidentiality, though that isn’t the case. In our agreement, I simply cannot state the number that I settled for. But the fact that I even said that the settlement cost anything, in his opinion, that was breaching confidentiality. My lawyer shut him down, and we’ve moved on.
HealthyWay
Courtesy of Ladies Get Paid

What’s been most surprising to you about all of this?
I don’t know, my loss of innocence? [laughs] I didn’t know anything about men’s rights groups, or, you know, incels—do you know what that is?
The incels?
Yeah.
I know about the Red Pillers, the MGTOW—
Yeah, this is like involuntary celibates.
Ah, yes.
Then there’s another subcommunity of men who are voluntarily celibate, or hate women, I don’t remember.
I think it’s Men Going Their Own Way, which, for short, is MGTOW. It’s supposedly this—it’s just a rebranding of the Red Pillers.
I didn’t know about any of those things—and now I do. So what surprised me is how awful humanity might be. I have been so naive.
It’s a rude awakening. I’ve spent a lot of time in those threads, you know, and you just are like, “Wow. They really hate us!”
What are you doing spending time in those threads? [laughs] Why would you do that to yourself?
I know! Self-care. Gotta pull myself out.
Right?
So what do you need to move forward?
I mean at this point it’s just spreading the word. Giving to the crowdfunding campaign. Then, hopefully we can get back to doing what we wanted—you know, actually running this company. I miss it so much. I miss coming up with a curriculum and not talking about these guys.
We agree—f*** those guys. Let’s pay some ladies instead.
If you want to get involved, you can contribute to the crowdfunding campaign here, find Ladies Get Paid events, or join their online community.
https://youtu.be/uGHo3i6r7H0?t=41s

Categories
Gym x Studio Sweat

So You Want To Powerlift? Here's What You Need To Know

Growing up, I wouldn’t have described myself as strong. My favorite food was sugar, I was naturally thin, and I had virtually no muscle mass. I spent my free time mostly sitting indoors, reading, on the computer, or watching TV.
When, one year, I tried out for my high school’s competitive dance team and made it, my body was not prepared. I vomited after my first line drill. My movements were never sharp enough or large enough. For my efforts I earned a hairline fracture in my tailbone, probably from too many high kicks thrown up without proper form.
The older I get, the more I care about becoming sturdier. I want to take up space confidently. I want as best I can to avoid the osteoporosis that has shrunk so many women in my family. I want to see what my body can do when it’s actually fed and trained to support the movements I make. And I would never be mad at #bootygainz.
Enter powerlifting—a sport that more and more women are turning to for the same kind of help. If you’re interested in making gains in both mind and body, take note of the three Ps of powerlifting: power, program, and protein.

Power

Powerlifting, often associated with testosterone and a bygone era, is having its other cultural moment. Women now make up one-third of the United States’ competitive lifters, and the number of female competitors doubled between 2014 and 2016, with the largest increase taking place between 2015 and 2016. The shift feels intuitive—increasingly, women are breaking down barriers to areas they’ve been shut out of. Gone are the days of three-pound weights. Now we’re awake. And we want to get swole.
Leah Prinzivalli, covering the inclusive, activist-minded Women’s Strength Coalition in New York City, wrote, “Imagine a 1980s ideal of a meathead, then add empathy and send her to therapy, and you’ll have a pretty good sense of the WSC lifters’ vibe.” This observation would likely hold up while scrolling through the female-lifter influencers of Instagram. Story after story reflects the same narrative of heavy lifting as healing from so many deprivations: of love, of food, of power.
Evidence supports the notion that taking on sports can have a spillover effect into other areas of life. Research from EY and espnW, for example, has shown a positive correlation between women who play sports and women who excel as business leaders.

Program

Powerlifting is a strength sport that focuses on three main lifts: the bench press, squat, and deadlift. (It’s distinct from weightlifting—also known as Olympic lifting, which comprises the snatch and the clean and jerk—and bodybuilding, which involves lifting heavy weights as well, but is more concerned with aesthetics than strength.) Competitive powerlifters have three attempts at each lift, with their heaviest lifts from each category averaged to create their overall scores.
Of course, you don’t have to compete to reap incredible benefits from powerlifting, such as improved glucose tolerance and heart health, lower risk of injury or loss of function over time due to reduced muscle mass, and increased confidence and strength.
While there are plenty of online resources to help educate you on the basics of powerlifting, dietitian and certified strength and conditioning specialist (CSCS) Matthew Stranberg recommends finding an experienced coach. Stranberg is also an exercise science advisor for an outpatient eating disorder treatment program for competitive athletes.
“It takes thousands upon thousands of repetitions to undo something that you’ve learned over time, so doing it right the first time makes the process a lot better,” Stranberg tells HealthyWay. “That doesn’t mean you have to have a coach throughout, but getting an assessment—just like if you went to the doctor to get a baseline reading, or you would go to a tutor to help learn a different language as opposed to just kind of showing up and using Google translator—that can make a world of difference.”

Protein

Are you using powerlifting to supplement your performance in another activity? Are you pursuing maximum strength? Is looking “bulky” a concern? (As CSCS and Girls Gone Strong co-founder and owner Molly Galbraith illustrated at length, “bulky” is a very misunderstood term.) Your goals will affect what you eat to fuel your body throughout training.
One thing’s for sure: You’ll probably want to consume significantly more protein.
“To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eats a range of 1.2 to 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight,” advises the American College of Sports Medicine.
So, as a 5’2” (and a half!) 130-pound woman who is looking to gain strength and muscle mass while losing some fat (but not necessarily weight or size), I would want to consume between 65 and 104 grams of protein daily and the right caloric profile for my goals. That much protein, for example, might look like 1 to 2 scoops of protein powder in a smoothie with breakfast, 1 cup of Greek yogurt with lunch, and 2 single chicken breasts (or 2 cups of tofu) with dinner.
As always, be aware that no diet or exercise regimen is a magic pill. “Oftentimes people use these as a maladaptive coping skill, and although exercise can be helpful, and although trying to eat in a way that nourishes your body can be helpful, if that is your way of coping with stress, or uncomfortable thoughts, feelings, and emotions—that’s a lot of times where disorder can take place,” cautions Stranberg, who recommends engaging a dietitian and therapist along with a coach if you’re dealing with these issues.
Last week, at my first training session, my coach asked me to think of the reasons I decided to take up powerlifting. He said to remember them because they would come in handy as the challenges grew.
Maybe this strength sport is appealing to you because you’re sick of not being able to lift your suitcase or your kid without getting winded. Maybe you want to stay sharp at work. Maybe you just want some control in a country that seems fixated on stripping you of basic bodily autonomy.
Powerlifting can’t solve everything. But all of these are fine reasons to take hold of the bar and push like hell.