Author: Cammy Pedroja

5 Myths We Often Believe About Exercise, Debunked

Post author By Cammy Pedroja
Post date October 20, 2017

Remember how women were once banned from long-distance running because it was thought that our uteruses might fall out? Maybe not, considering we’ve come a long way from believing that exercise myth, but here are five more we need to ditch—and one that actually deserves some reconsideration.

1. Myth: It’s gotta hurt to work.

The widely popular “no pain, no gain” attitude toward workouts might not be doing your fitness any favors. Somewhere along the way we got the idea that exercise should be an all-out grunt-, sweat-, scream-fest in order for it to be effective. No thanks.
Fact: That delayed muscle soreness (DOMS) is “your body adapting to better prepare your muscles for further physiological stress,” which is “not a bad thing,” according to Angela Ioannou, a fitness expert interviewed by WebMD.
She goes on to warn exercisers not to be “fooled into thinking that DOMS is a strong indicator of how hard you have worked in the gym. The effects will vary from person to person, and the pain often lessens over time as your muscles become conditioned to a higher volume of resistance training.”
So, pick your workouts based on your unique goals and thorough research, not how groan inducing they are.

2. Myth: You should crunch your way to a six-pack.

We know that having a strong core is part of better overall physical performance, but it turns out that all that repetitive crunching you’ve been putting yourself through ever since middle school gym class might not be the best way get you there.
Fact: Abs only show when you have a pretty low body fat percentage, so it makes sense that Wayne Westcott, PhD, a professor of exercise science at Quincy College, told Health you’d be better off hitting other moves that tone more of your core, like planks and bridges.

3. Myth: You can melt fat by targeting trouble zones.

Focusing on specific “trouble areas,” as we often hear them called, with targeted workouts sounds great, but it’s really not that simple.
Fact: According to an article in Yale Scientific, “there are a few basic physiological reasons why targeted fat loss does not work.”
Those reasons have to do with the way our fat and muscles cells work. You can add shape and tone to your muscles with targeted exercises, but according to the article, “Fat loss comes down not to targeted exercises, but to the basic principle of how many calories you expend versus how many you take in.”

4. Myth: Cardio, cardio, cardio is the secret to weight loss.

Few of us are up for committing to the marathons stereotypically associated with lean runners’ bodies. But fear not, you don’t necessarily have to endurance train if you’re making smart choices when it comes to nutrition.
Fact: While a study published in the Journal of Applied Physiology did pinpoint aerobic training as the most effective means of decreasing fat and body mass for sedentary and obese or overweight participants, Cris Slentz, PhD, one of the study’s authors, told CNN, “Exercise by itself will not lead to big weight loss. What and how much you eat has a far greater impact on how much weight you lose.”

5. Myth: If you’re not sweating, you’re not burning.

Sweat is so strongly associated with working hard—and working hard with burning calories and getting built—that a lot of us assume the more we sweat, the closer we are to our fitness goals.
Fact: “Sweat is a biological response that cools your skin and regulates internal body temperature,” Jessica Matthews, spokesperson for the American Council on Exercise told Health. So how much you sweat may be more of an indication of how hot you are.
Part of this has to do with how hard you’re working, but it also has to do with the temperature you’re working out in.

6. One “Myth” That Might Actually Be True:

Think rest days are integral to avoiding over-training? Well, you may not have that excuse to laze around in bed all day Sundays—or whatever your rest day is—anymore.
We don’t necessarily need full rest days in our exercise routines after all. According to an article by Jonathan Ross, American Council on Exercise senior consultant for personal training, “active rest” days or “active recovery” days may actually be more effective at aiding recovery and getting you back in the gym or on the road—unless you’re really injured, in which case passive recovery (aka “doing almost nothing”) is warranted.
If you’re just sore and tired from the previous days’ workouts, then active recovery, like walking or an easy bike ride, may be more helpful than complete rest. As Ross explained, “Muscles and joints love circulation. And they really love it when they need more of it. And they need more of it when they are recovering from a challenging workout.”
And if you’re not positive if something you’ve heard about fitness is fact or fiction, it’s always best to run it by a trusted health or wellness professional to make sure.

Tags organic

Wellbeing

3 Key Questions To Ask Yourself Before Reuniting With Your Ex

Post author By Cammy Pedroja
Post date October 13, 2017

The pain that comes after a breakup is, sadly, universal. But that doesn’t mean navigating your feelings is easy. A widely used mental health inventory ranks separation from a romantic partner as one of the most stressful events in the course of adult life. Sigh.

It’s normal to get to a point where you consider what life would be like if you got back together. But breakups can leave all parties involved in a vulnerable state, which can make good decision-making hard. We think it’s best to consider expert opinions and ask yourself some helpful clarifying questions as you reconsider re-coupling.

1. What’s changed?

You probably broke up for a reason. Was it a heat-of-the-moment decision you now regret, or has something fundamental changed since then? If cheating was a part of the breakup, that doesn’t necessarily have to be a deal-breaker, although the underlying reasons that caused one partner to stray can’t be ignored.

Couples therapist Kelley Kitley told Women’s Health that serious issues like these should be processed with the help of a professional if you truly want to invest in a healthy relationship with your ex, no matter who or what you think was at fault in your breakup.

“Having a third party who is neutral and who can avoid the blame game is extremely beneficial,” Kitley said.

Be honest with yourself and each other about why you want to get back together and about what feelings and behaviors have (or haven’t) changed.

2. Are you putting someone else ahead of yourself?

It’s common for partners with ties that go beyond the emotions (like children or property in common) to feel pressure to be together for the sake of others or because sticking together is logistically less complicated than separating. Maybe your breakup hurt your former partner so badly that you feel compelled to get back together to make them happy, or perhaps your parents and friends loved—and still love—your ex. If this is the case, you need to be honest with yourself about your reasoning.

Marriage and family therapist Susan Pease Gadoua wrote in Psychology Today that her favorite piece of advice on the matter is: “The world doesn’t need more married people. The world needs more happy people.”

3. What’s motivating your temptation to return?

Lonely? Bored? Undersexed? Disappointed by the other fish in the sea who’ve passed through your net since the breakup? These in themselves are not good reasons to get back together with an ex.

Are you driven by your eagerness to “settle down” or return to a sense of stability? There’s nothing wrong with wanting to have your romantic life figured out, but if there’s a possibility you’re trying to fit a square peg into a round hole because you’re just looking for a relationship in general, you’ll want to pause and reflect first.

That said, according to licensed marriage and family therapist David Klow, who spoke to Women’s Health about getting back together, if you truly see something healthy worth pursuing with your ex, it can be worthwhile to settle in and make sure to communicate, communicate, communicate. “It is important for a couple to build on the past relationship,” he said, “warts and all.”

You Do You

And while you’re in the business of asking yourself introspective questions, here’s another one: How are you holding up? Diana Kirschner, PhD, recommends these five ways of recovering from heartache faster: sharing, meditation, sleep, exercise, and even “having imaginary conversations” with your ex.

Finally, consider for a moment that there may be no absolute “right” or “wrong” outcome. There may not be a secret fate, plan, or way things are “supposed” to turn out between you and your former lover. The best you can do is ask yourself a few hard questions, communicate openly, and, ultimately, take care of yourself before (and while) making any big decisions.

Tags 50036441, balance, hemingway

Conscious Beauty Lifestyle

5 Fast Fixes For Longer, More Luscious Hair

Post author By Cammy Pedroja
Post date October 12, 2017

Full disclosure: I’m literally sitting in a salon chair right now as I put the finishing touches on this article, proving I am indeed an ultimate multitasker. My hairstylist, Gret Cook of Bouffant Salon in Portland, Oregon, is touching up my roots and weighing in on some of the best tips and tricks for nourishing and regrowing long hair—fast.
Maybe you’re over your summer bob. Maybe you have badly damaged hair and want to start fresh. Or maybe (sigh, the way it happened to me) you love your recently born mini-me but aren’t loving the way your hair has been falling out in handfuls after giving birth.
No matter the reason you need help with your hair, if you’re determined to go from high and tight to long and luscious in the least time possible, ditch the harsh chemicals, old wives’ tales, and expensive treatments. Instead, check out these clean and green, research-backed lifestyle fixes that can help you get “that look” on the quick.

1. Adjust the water temp.

Not only can that old familiar culprit—the harsh heat of styling tools—damage your hair’s growth process, the ahhhmazingly hot shower you love taking in the evening could also be to blame for breakage. Instead, advice from a dermatologist has us considering switching to cold showers for smoother hair with more moisture locked in.
Another great way to prevent breakage post-shower is to use either a cotton t-shirt or these fantastic anti-frizz microfiber hair towels to dry your locks without the added friction and stress caused by a regular towel.

2. Rapunzel, let down your ponytail.

Even if you’re doing everything else right, sneaky saboteurs like tight ponytails and harsh brushing could be messing with your mane. Prevent breakage by swapping your old rubber hair ties for a new snag-free variety. Cook suggests you can also cut down on breakage by switching to a Wet Brush, which she says “has bristles that are meant to be more flexible and move with the hair while detangling without causing breakage.”

3. Oily hair for the win!

Going through puberty likely gave you the impression that oily hair is an embarrassment to be corrected. But with studies now showing how specific oil treatments can regrow short or thinning strands, you’ll want to give your haircare routine a grown-up makeover.
Rubbing peppermint oil into your scalp can help stimulate growth without any dangerous side effects, according to a 2014 study. Similarly, Cook has personally witnessed great results from using jojoba oil to help hair growth and recommends choosing natural hair products, such as the Kevin Murphy line, that list jojoba as a main ingredient.

4. Supplement your way to glam.

Lack of vitamin D can make hair grow more slowly, according to a 2012 study. Make sure you’re getting enough through your diet, time in the sun, or in an easy hair supplement pill that also contains biotin—another vitamin that may help in hair growth. Cook says she has taken a biotin pill in the past and gotten noticeable results. HUM Nutrition also offers a supplement, Hair Sweet Hair, formulated to support healthy follicles and hair growth.

5. Trim, baby, trim.

You’ve heard that claim that getting frequent trims will help your hair grow out. But haven’t you ever wondered if salons made up this story to drum up more business? My stylist says we should believe the hype, and she’s not alone. “Trimming doesn’t necessarily stimulate growth at the scalp, but since you’re preventing breakage, your hair will grow out faster overall,” Cook tells me. She says depending on your particular hair, shoot for a snip every 6 to 12 weeks.
Remember: How lustrous your hair looks and feels is partially a reflection of how healthy the rest of your body is. Limit and protect against negative environmental factors, like harsh chemicals or styling tools, and boost your haircare routine with healthy additions like vitamins and oils. You should treat your hair holistically, according to Cook, who says, “If you keep your hair in a healthy state overall, it will just generally look better and fuller.”
Following a few of these tips will help you find a winning regimen to take care of your hair and your whole self.

Tags Commerce, organic

Sweat

7 Ways To Trick Yourself Into Living A Healthier Life

Post author By Cammy Pedroja
Post date September 20, 2017

If you’re a health-conscious person, you’ve probably heard the research showing that simply eating from a smaller plate can help you consume less food overall.

Life hacks like these are what give us faith that anyone can learn better habits, even if we think we don’t have time or can’t will ourselves into making changes. The truth is that many of us feel we’re already doing our best when really we could be doing a lot more for our health.

So here’s an idea: We know it’s not that hard to manipulate the human brain, so why not turn the tables and trick ourselves into better living? The genius of the smaller plate self-trickery got us thinking: How else can science teach us to dupe ourselves into making healthier choices?

If you truly want to upgrade your habits but are…um…realistic about your willpower, it’s time to hack your lifestyle and make the human brain’s gullibility work in your favor. Try these seven science-backed ways you can literally trick yourself into healthier living today.

1. Keep your kitchen clean to cut calories.

Good news for neat freaks, bad news for the rest of us. It turns out that chowing down in a cluttered, chaotic kitchen can actually lead to eating extra calories.

A chaotic environment can create a vulnerability to making unhealthy food choices.

A 2016 study found that women who were asked to spend time in a clean, organized kitchen before making food choices ate significantly fewer calories than a group of women who waited in a chaotic, messy kitchen before snacking.

So what’s going on? “A chaotic environment can create a vulnerability to making unhealthy food choices,” study authors say. So if only we had the power to turn down all the chaos in our lives, we’d be sitting pretty. If you’re looking to trim your calorie consumption, you could set yourself up for success by giving your kitchen a deep clean makeover.

But if you’re among us mere mortals who can’t overhaul our kitchens into a perpetually peaceful place, the authors suggest that taking a short moment to reflect and remind yourself that you’re in control before you eat could help you achieve similar results.

2. Turn up the lights on your dining habits.

What’s the difference between sitting down to dinner in a dark corner booth and eating your meal in a well-lit restaurant? Besides the potential for romance, eating in a dim dining room may be making you put on extra pounds.

A study conducted by food psychology researchers at Cornell University found that not only are brightly lit restaurant-goers nearly 25 percent more likely to choose healthier menu items, those who chowed down in a darker atmosphere ended up ordering 39 percent more calories. Yikes.

But before you break up with your favorite low-light cafe, the scientists involved say that how much attention diners are paying is the real variable.

For instance, when the low-light eaters were given caffeine to perk them up first, they were just as likely to side with the well-lit healthy eaters. So being alert—through light levels, caffeine, or just mindfulness—is the real takeaway trick here.

3. “Crowd out” unhealthy foods.

No doubt you’ve tried deprivation diets before. Cut out sugar, cut out fat, cut out gluten, cut out dairy…it’s hard to get yourself to stick to a plan when so much of the strategy has to do with what you can’t have. This tactic can backfire by perpetuating a deprivation and binging cycle.

Instead of cutting everything out of your diet … focus your attention on adding good foods into your diet

Instead, experts like Integrative Nutrition–certified health coach Christiana Hill recommend tricking yourself into consuming fewer unhealthy things by consuming more healthy things, so there’s no longer space in your diet for the things you shouldn’t have so much of. She calls this a “crowding out” strategy, and the philosophy behind it is deceptively simple yet effective.

“Instead of cutting everything out of your diet (processed food, sugar…etc.),” Hill tells HealthyWay, she recommends “… focus[ing] your attention on adding good foods into your diet first without [worrying about] removing any of the less healthy options.” Makes sense, right?

“When you eat healthy [things] first, you naturally ‘crowd out’ the unhealthy foods,” Hill shared via email. “When you approach dieting this way, you learn to make this more of a lifestyle vs. a quick fix.” Say goodbye to yo-yo dieting.

4. Out of Sight, out of Stomach

The results of a study published in Appetite demonstrated that when unhealthy snacks are within convenient reach, we tend to overeat them far more than if we have to get up and seek out more helpings.

So if you’re trying to control portion sizes, instead of leaving serving dishes out during meals, a good practice is to dish out your dinner then put leftovers away or leave them in the kitchen while you nosh.

The good news is that you can use this out-of-sight, out-of-mind phenomenon to trick yourself into making better choices. By storing nutritious foods like fruits and vegetables in plain sight and in close proximity to your chair, you’ll consume more of what’s good for you.

And by keeping treats like chocolate or chips hidden behind the highest cabinet in the kitchen (or not buying them at all—ahem), you can dupe yourself into eating well.

For example physical and integrative medicine specialist Dr. Zarinah Hud explains to HealthyWay that she recommends a “prep and pretty” strategy to help clients imbibe more of the healthy stuff and less of the junk.

She likes to set out a glass pitcher of water at the beginning of the day that’s spiked with wholesome and pretty combos like cucumber, mint, and berries—and then keep it in clear view and easy reach throughout the day.

“Before you know it you have tricked yourself into getting all of your daily required amount of water, plus the added health benefits of the fruit and herbs,” Hud explains.

5. Spend more time with your fit friends (even if it’s just online).

Did you know that peer pressure can be a good thing? Sure, mob mentality is to blame for lots of rough stuff, but if you align yourself with the right “mob,” you can actually reap the benefits of their good influence.

You probably know that making plans with a running buddy is a great way to ensure you get out on the road in the morning, but research says even just online exposure to posts about your peers’ exercising habits can subliminally encourage you to jump into the challenge.

Recent studies carried out at the University of Pennsylvania have shown that people paired up with groups of “exercise buddies” (anonymous or not) on a social media platform showed clear improvement in frequency and long-term commitment to exercise classes.

After noting these initial results that online exposure to peers’ activity causes a spike in exercise, the studies’ authors have turned to examining whether “social support” or “social comparison” is a better motivator. According to results so far, it turns out, a little friendly competition could be the kick in the pants you need to commit to getting more exercise over time.

6. Set smarter goals.

You’ve heard the saying “life is about the journey, not the destination.” But did you ever think to apply this mentality to your physical fitness? Most of us probably focus on an image of the sweet six-pack we’d like to have in the future instead of trying to motivate ourselves by visualizing all the hours on the treadmill it’ll take.

But maybe that’s an outdated way of setting fitness goals. A study published in International Journal of Sport and Exercise Psychology is turning this old thinking upside down with its findings that “process goals” are strikingly more helpful in adherence to an exercise program than “outcome goals” over a six-week testing period.

In plain speak, this means that people who focus on how they feel while pursuing an exercise program (instead of obsessing over the results they want to achieve) stick with it at a remarkably higher rate than their outcome-focused peers (not to mention reporting much more enjoyment and lower pressure or tension).

7. Buy workout clothes you love.

Are you still working out in your old school “gym clothes,” even 10 or 15 years (or more) since you’ve left school? It may be time for an update if you want to get more exercise. If your only workout clothes are frumpy sweats you don’t really like, then how do you expect to feel your best and feel energetic when you put them on?

Wearing flattering and fun workout clothes can increase your confidence, and in turn, your overall performance

According to Meghan
Kennihan, a National Academy of Sports Medicine–certified personal trainer and Road Runners Club of America/USA Track & Field run coach, “The act of putting on workout gear [especially] for those new to exercise” spurs what she calls “the physical side of a mental shift” toward healthier habits, and she’s not talking about your old torn college t-shirt either.

“Wearing flattering and fun workout clothes can increase your confidence, and in turn, your overall performance, so you get the most out of your workout,” she explains.

We’ve all experienced that strange phenomenon where dressing the part for an occasion can change your whole frame of mind for the better, and it just so happens there’s a name for that: “enclothed cognition.” This means there’s scientific backing to support that you’ll feel better and perform better when you’re wearing what you perceive to be cool workout duds. That’s one good reason for a trip to the mall.

What It All Means

Sure, living a “healthy” lifestyle sounds like a great general plan, but a recent Mayo Clinic study uncovered the truth that less than 3 percent of Americans actually meet all the standards for healthy living (including frequent exercise and good nutrition) laid out by the study’s scientists.

It seems there’s a major disconnect between how healthy we think we’re being and how healthy we really are.

Living a “healthy lifestyle” is a complicated balancing act to be sure, and it’s impossible to achieve without at least a bit of effort. Still, why work harder than you have to? Institute a few of these research-backed hacks today, and over time it’s quite possible you’ll see measurable results.

Tags 50035426, body, hemingway