Author: Jenna Birch

Categories
Sweat

Is Dry Shampoo Damaging Your Hair?

I have always loved volumized hair. I come from a family of women with “big hair,” in fact. But my thick, heavy locks aren’t naturally able to hold volume at the root. No product did much to help this. Mousse made things sticky. Hairspray only matted my style down on top after, oh, about 10 minutes.

What’s a girl to do? Discover the magical power of dry shampoo, of course.

Once I found at least three affordable dry shampoos I was obsessed with—Batiste, Garnier, and Dove—everyone started asking me what my secret was. I’d just pull a travel bottle of the stuff from my purse and excitedly share its wonders. Last summer, on a humid July day, you could also find me touching up random strangers’ lifeless ‘dos in the bathroom of my local beer garden. It is that fabulous. It also might damaging hair…?!

There have been a lot of whispers surrounding the product for past month or so. Like that it causes hair to fall out. Or that it dulls your color. Or that it even clogs follicles and impedes the regrowth of hair. (Which all sounds pretty terrifying, actually.)

What’s the deal with dry shampoo?

According to dermatologist Angela Lamb of Mount Sinai Hospital, dry shampoo works sort of like this: “It is basically powder that absorbs oils and dirt,” she explains. “When you shake out the powder, the oil and dirt go with it.” Voila! Yes! This is why my hair gets an instant lift every time I shake, spritz, and massage that mist through my roots. Woo!

But is it dangerous? It is not, in fact, causing your hair to fall out or any of the scary stuff mentioned above. If you see an abundance of hair fall out at once, it’s probably because the dry shampoo’s slight tacky effect was holding strands against your scalp, so when you wash your hair, you might see some “extra” fall in the shower. This is not abnormal, actually, nor more hair than what you might have lost otherwise. You’re just dropping a bunch at once instead of losing it over a period of days.

The danger, says Dr. Lamb, is the hygiene issue. You can start to think that your almighty dry shampoo is a substitute for actual hair washing. You do not have SuperHair, she insists: “You can stretch shampoos and freshen your hair between washes—but you can try and stretch it too much, and then your hair just gets too dirty. It is also very drying.”

To have a healthy scalp (or any skin for that matter), you need to get the product, bacteria, and germs off your skin. Dry shampoo doesn’t do that. Real shampoo does. You’re going to have dirty, dull hair if you simply keep spraying stuff in it—even if it does remove oil.

What’s the bottom line?

You can use dry shampoo for a quick lift or to extend washes so that you’re not shampooing every day (if you tend accumulate shine at the roots). Lamb says to “use it conservatively” and wash your hair as you normally would. Every other day or every couple days is generally a good benchmark. “Generally, I recommend dry shampoo for people that exercise a lot or have oily hair,” she says.

At the end of the day, I feel better spritzing this stuff as a volumizer, and I’ll keep telling people how obsessed I am with dry shampoo. It is the secret weapon for volume! It’s just not the secret weapon for clean, healthy hair. Keep washing, kids.

Categories
Wellbeing

What Barbie's Makeover Means For The Future Of Body Image

By the time I was 5 years old, I had collected a huge stash of Barbie dolls. Each of these dolls also had an extensive wardrobe, endless accessories, and an array of job uniforms. Barbie was a career woman, after all–and I loved to imagine that I could be that fabulous, that pretty, and that pulled together.

However, as we’ve all come to know, Barbie didn’t look anything like me. Barbie had a tiny waist and major curves–proportions that were unrealistic to a chubby little girl like me, so stepping into her pink heels always took a bit of imagination. Ultimately, I may never know the effect this difference had on my self-image.

Last week, Mattel announced that Barbie was getting a makeover; the iconic doll’s line will soon expand to include seven new skin tones and three new body types (curvy, tall, and petite). This change was met with a wave of criticism amidst a crowd of cheers–but for me, it was met with a smile.

I can’t honestly say how playing with Barbie affected me. Today, I’d easily be considered a glamour girl with an extensive closet and a real career. I also have my fair share of body image issues, much like most other women, some of which likely took root about the same time I was playing with Barbie.

In 2006, researchers at the University of Sussex studied the effects of Barbie’s body type on 5- to 8-year-old girls. While the older girls seemed more or less immune to the dolls’ immediate impacts, the youngest girls were more negative about their bodies and had a greater desire to be thinner after playing with the toys.

I don’t look like Barbie. I also don’t look like a model on a runway or a celebrity on a red carpet. But extensive research has shown us that toys, media, and other images all play a role in the development of self-esteem, and we need to watch what messages kids are absorbing.

For a Time piece about the new dolls, writer Eliana Dockterman was allowed to watch a focus group of young girls (around age 6) play with the curvy dolls. The result? Horrifying. There was mocking, there was laughing, there was a chorus of the word “fat.” And these girls are barely reading and writing. Yet they know “curvy” Barbie is purported to be less desirable than the thin and svelte images plastered across the media.

I doubt anyone can understand exactly why 6-year-old girls would behave this way. But it’s exactly why we need more changes in the realm of body image. We need more images of women coming in all sizes. We need to celebrate high-profile women for their accomplishments, not their shapes. We need to embrace different features as beautiful and accept ourselves as we are–when we’re 6, 16, 26, and beyond.

I wasn’t consciously aware of my own body image issues until I was in my twenties. But I was acutely aware of the fact that my body wasn’t perfect, and I wasn’t satisfied with it from a very young age. When I was young, I had baby fat. I felt chubby and alienated. When I was older and lost that roundness, it was replaced with thick muscle, which wasn’t much better in my mind. I was never “skinny” until college–and then I was too skinny.

The cookie-cutter perfection Barbie always seemed to embody forever eluded me. And that’s why we should thank Mattel for this small change. It won’t rock the culture, and most of us will forget about it in a week or two. But the impact might be valuable, if immeasurable. Barbie’s makeover is a slow step in combating the pervasive cultural message that beauty is singular.

Let’s never forget that little girls absorb messages at a rapid pace, from absolutely everywhere. Looking back, I know I did. And we shouldn’t discount the psychological impact of a doll’s appearance on a girl’s body image as she grows; playtime is the space in which her mind grows, attaching to ideas that are both uplifting and detrimental.

Altering that girl’s view of the female body as diverse, purposeful, and worth celebrating must come through small changes–even changing the look of a doll we’ve known and loved for 50 years. 

So, three cheers for 23 new Barbies representing endless forms of beauty. It’s about time.

Categories
Wellbeing

How To Give Your Tech And Social Media Use A Mindful Makeover

I seriously doubt most people would consider using social media and technology a “mindful” experience. For me at least, the adjectives that come to mind are more like anxious, frustrating, disheartening, and scattered. Ick.

A lot of us are embracing mindfulness in other areas of our life–mindful meditation and yoga are huge trends right now, after all–but how soon we forget when we see a Facebook post about someone’s promotion or an Instagram photo of our friend’s engagement. Then there are feelings and comparisons, right?

It’s time to shift our focus on social media. But first, let’s define mindfulness (courtesy of “Psychology Today“): “A state of active, open attention on the present. When you’re mindful, you observe your thoughts and feelings from a distance, without judging them good or bad. Instead of letting your life pass you by, mindfulness means living in the moment and awakening to experience.”

Ah, yes. Here’s how to put mindfulness into action when you’re on your smartphone or tablet.

While texting…choose your timing wisely.

There’s a time and a place for texting. It’s super convenient if you’re making plans or if you need to catch up with someone quickly, on your own time. But if you’re texting your friend while in line at Starbucks or while you’re hanging out with other friends, you’re missing out on everyday opportunities for interactions and getting to know other people. Those opportunities are everywhere, we just don’t embrace them anymore.

I have a friend who only answers text messages twice a day: once at lunchtime and once after dinner. All other times, she’s engaging with people IRL. At first, everyone was baffled by her approach to texting, but now I see that she’s got it right and 99 percent of us have it wrong. Commit to choosing a time for answering texts; otherwise, only use text if you’re conveying necessary information, like your location within a restaurant while waiting for your date or telling your BFF what time happy hour ends. Get off the keypad. Be present.

While tweeting…add something to the conversation.

A Twitter newsfeed is a lot like the newspaper headlines of yesterday, conveying important soundbytes of information. In this way, Twitter is a valuable tool for scanning quickly and interacting with people you probably wouldn’t get a chance to interact with otherwise. That said, lots of people tweet too much: too many jokes, too many unnecessary tidbits, too many overshares. If you’re not truly adding to the conversation, you could probably be doing something better with your time IRL.

Try to adopt the “three Cs” mindset on Twitter: consuming, conveying and conversing. You are reading a modern, digital, interactive newspaper. Everything you do within that platform can and should serve a present purpose: consuming what is happening in the larger world right now, conveying what is happening in your personal world right now, or conversing with someone to glean more information. If you’re not growing in knowledge or your tweets aren’t enriching in some way, you’re probably wasting your time.

While on Facebook…look for check-ups, not comparisons.

I know all the traps on Facebook. It’s so easy to get sucked into what we think is happening in other people’s lives, and that newsfeed is absolutely littered with information about your sister, your best friend from high school, and your sister’s best friend from high school. There are tons of people, all at various stages in their own personal journey.

Being mindful on Facebook is all about your attitude toward what others are posting. If you can check yourself every time you see a sparkly engagement ring, job promotion post, or new baby photo and think, “It is not a race to get through these milestones,” you’ll be far better off. Adjust your mindset and enjoy Facebook for what it actually is: a chance to see where other people are in their lives at any given moment, near and far, past and present.

While on Instagram…use it to track your moments.

Lots of social media stars use Instagram as a platform for self-promotion. It’s incredibly easy to flip through photos, mindlessly double-tapping them for “hearts” as we wait for our lunch–and they know we’re all doing that! They can build a business around that (and more power to them). The biggest problem with Instagram is when we start to post photos for personal promotion, trying to gain validation through the number of likes.

Instead of going this route, makeover your mindset. Why do you want to use Instagram in the first place? For me, the number of likes or hearts doesn’t matter. Those are totally afterthoughts, and most of the time I’m not even sure what photos get the most double-taps. Instead, I use Instagram to capture moments. When I think, “Ah, this is great! I want to remember this person/place/event/fill-in-the-blank as it is right now,” I take a photo. And then it becomes a digital memory box. I’ve reflected on those memories as a chance to realize how full and blessed my life truly is–just when I need that reminder.

So, yes: Social media can further our present experience and expand our lives–but only if we’re mindful. Let’s commit to the effective, blissed-out consumption in the Age of Rapid-Fire Information. Who’s with me?

Categories
Sweat

What Women Need To Know About Heart Health

We associate certain health conditions with women. Breast cancer, chronic pain, and depression would all rank high on a list of prevalent female issues–but what about heart disease?

Most media sources tend to depict the classic heart attack victim as a man suddenly grabbing at his chest and collapsing to the floor. The heart-disease sufferer is also frequently male, usually overweight and underactive. However, women need to monitor their hearts as closely as the boys do. Let’s talk about why and how.

Heart disease is the #1 killer of women in the U.S. each year.

While breast cancer might be the “woman’s disease” with the most buzz, heart disease kills more women each year by a long shot. According to the Centers for Disease Control and Prevention (CDC), upwards of 290,000 will die of heart disease annually. That’s 1 in 4 female deaths. In contrast, we see around 40,000 breast cancer-related deaths per year.

Heart attack symptoms frequently look different in women.

Not only do women need to watch out for heart attacks, but they also need to realize how they manifest. More women than men see non-hallmark signs of the condition, such as uncomfortable pressure or fullness in the middle of the chest; discomfort in arms, back, neck, jaw, or abdomen; difficulty breathing, sometimes even in the absence of chest pain; and nausea and vomiting. Some women mistake their heart attack symptoms for the flu.

Emotions and stress can put you at risk for heart issues.

Heart attack and heart disease aren’t the only heart risks for women. Another? A condition called broken-heart syndrome, which happens when severe emotions trigger heart muscle failure (and it’s more common in ladies). While often temporary, the pain and symptoms mimic a heart attack, but there’s no artery blockage. Researchers are starting to identify risks; those who experience an attack often have higher blood pressure and nervous system issues.

You can do a lot to actively help your heart stay healthy, but here are the three major elements to focus on:

Exercise. Studies show that regular exercise is important protective and preventive care for your heart–so make sure you’re doing 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. If you jog, walk, bike, swim, or play recreational sports, try to make sure you break a sweat at least five times a week for 30 minutes.

Stress. Since emotions can trigger heart issues, researchers think relaxation techniques like meditation and yoga may counter life stress and be beneficial for the heart.

Diet. The new dietary guidelines have just dropped, and the focus as always is to reduce the risk of obesity and resulting chronic conditions like heart disease. Sugar is the new food sin; make sure refined sugars make up no more than 10 percent of your calories. Reduce the amount of red meat in your diet (aim for more lean meat and fish), and cut back on saturated fats, which are frequently found in beef, dairy, and fried foods (limit to just 5-6 percent of your total daily calories).

Both men and women need to take active steps to improve heart health. Nobody is immune. Mindfulness about key facets of well-being is the most important preventive measure you can take: so easy to understand and so commonly discussed, but so frequently ignored. Take care of your heart. Not doing so is costly.

Categories
Wellbeing

Advice For The Overthinker: Just Go With It

“You think too much.” This line would definitely make the short list of things people tell me most commonly. I’m a teensy bit cerebral.

If they issued PhDs in Overthinking, I’d have earned mine a long time ago. If analyzing were an Olympic sport, I’d be a gold medalist. And if my mind were a game, it’d look like Twister crossed with chess and ping pong.

I’m a teensy bit cerebral, which is great for solving problems and critical thinking on the job, but not so great when it comes to engaging in everyday life. “Cerebral” can teeter on “neurotic” and “high-strung” in a hurry.

I still think a lot. But a few years ago I committed to embracing spontaneity, insecurity, change, and the unknown–which has helped me lose a lot of the anxiety associated with overthinking.

Here are some important things to remember before you finally forget the 15,000 variables and just go with it.

Every decision will have its flaws.

We have a tendency to think that there is a perfect decision out there for us to find–and if we ruminate enough, we’ll locate it. If you can’t decide on a grad program or a car to buy, and you’ve been thinking it over for weeks, trust me: You’re in too deep mentally.

Overthinking a decision usually has more to do with your insecurity about stepping out into the unknown than reaching the best possible decision. You can think of all the potential flaws–the car doesn’t get enough gas mileage, the grad program is pricey, etc.–but at the end of the day, life is full of flaws and imperfection. Committing to a decision and trusting that you can handle whatever comes next is better than paralyzing yourself in the middle of a million reasons it may not be the right choice.

Go with the flow and the flaws.

Every plan will have its bumps.

Overplanning is a cousin of overthinking. But when is the last time you executed a step-by-step plan exactly as you mapped it out beforehand? That’s right. Never.

If you plan everything, you’ll wind up thinking there is a “right” way for the baby shower to go. Or you’ll be furious when the house isn’t built on the exact schedule you originally stated. But this just leads to anxiety and rigidness. Sometimes the best moments happen in the midst of unexpected circumstances when you can just relax and make gut decisions right there in the moment.

Follow your plans and intuition.

Every person is not upset with you.

Overthinkers are marvelous at creating imaginary little scenarios that are not 100 percent true. Maybe they send an email to their boss (which perhaps sounds a little short in retrospect) and there’s been no response for two and a half hours. To an overthinker, the boss is clearly upset. Daily interactions become a series of mental minefields.

Men and women interact all day, every day, rubbing each other the wrong way sometimes, before letting it roll off their backs 9 times out of 10. For the most part, people do not walk around pissed off at everyone in their lives. If you believe a coworker’s or friend’s opinion of you hinges on every interaction you have with them, you will never feel settled operating in the world. And you’re placing too much importance on your role in everything.

Let it go when you’ll never know.

You never have the whole story.

My dear overthinker… The reason we analyze is because we are constantly processing information. We always have bits of evidence that we are attempting to assemble into a larger picture. The problem is, life’s puzzles are always missing pieces.

We have a series of texts or interactions that we can take at face value, but we don’t know a person’s underlying intentions. We know the circumstances of the present, but we don’t know what they’ll be in the future. We know how a plan should be executed, but we don’t know if a problem will pop up or someone will ask for a change.

Forget overthinking, and start favoring action over analysis.

If you feel mostly confident in your decision, make it right then.

If there’s no new information, don’t think about the situation–get on with your day.

Make your plans in pencil, not permanent marker, and move ahead.

Get comfortable with insecurity. Once you do, you’ll lose the anxiety, save time, and feel more confident knowing you can just go with it.

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Nosh

How Many Calories Should You Be Eating Each Day?

I use a calorie- and fitness-tracking app. And while I love the mindless plug-and-chug, I was fiddling around with my app the other night to determine how exactly my goals were being calculated. When I realized how nuanced the numbers were, and how variable they might be from person to person, I had a lot of questions–specifically, if I may need to adjust my goals.

I’m all for tracking apps. They’re convenient. They keep you accountable. They’re legit on your phone, which you take with you everywhere. But I’m also all for knowing the process behind creating your health goals, so if something isn’t working for you, you can get to the source.

Let’s pretend for a moment that tracking apps don’t exist (poof!) If that were the case, here’s how we’d track your calorie consumption.

How many calories do you need per day?

There are so many ways to do this. If you look online, it’ll make your head spin. Basically, you need a calculation that takes into account basal metabolic rate (BMR) or the base number of calories your body burns per day just lying around and total energy expenditure when you add movement and exercise into the mix.

These are the basic calculations for men and women:

BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) + 5 (man)

BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) – 161 (woman)

Or you can simply check a calculator. From there, you need to add in your energy expenditure, which looks a little something like this and requires your best guess for average activity level:

– Sedentary (little or no exercise) = BMR x 1.2

– Lightly active (light exercise or sports 1-3 days a week) = BMR x 1.375

– Moderately active (moderate exercise or sports 3-5 days a week) = BMR x 1.55

– Very active (hard exercise or sports 6-7 days a week) = BMR x 1.725

– Extra active (very hard exercise or sports + physical job or training twice a week) = BMR x 1.9

Or you can use a calculator to check yourself. Keep in mind, this is the nitty-gritty scientific way, and even then it’s not 100 percent accurate. Everybody is different, and each person’s metabolism works at a pace that’s very specific to them, based on factors like activity level, metabolism, and lean muscle mass.

With that in mind, a lot of experts and registered dietitians I know briefly put a pencil to paper when determining how many calories their patients need each day using a quick-and-dirty method. So I asked one–Natalie Stephens, a dietitian at The Ohio State University Wexner Medical Center–to share how she does it in her practice.

“I go with a starting point of 25 calories per kilogram,” she explained. “So if you’re 150 pounds, you’d divide by 2.2 to get 68 kilograms, and you’d need about 1,700 calories per day. You have to have the patient try this and check back in a month to see their progress.” Because, again, not everybody burns the same. So if you’re not getting the results you want, or you’re losing instead of maintaining your weight, you may need to make some slight adjustments.

How do you determine how many calories you should be eating to lose weight?

If you’re looking to maintain your weight, the above calculation is enough. You’re done! Just use that figure (BMR + total energy expended) as your calorie baseline. Yay.

But lots of people who are tracking intake are actually looking to lose weight. This means you’ve got to shave some calories.

One pound of weight loss per week is generally considered a safe and surmountable goal. To meet it, you need to create a deficit of 3,500 calories per week, which is 500 calories daily. You can do that any way you’d like, but cutting a huge chunk of calories from your diet or becoming a gym rat is usually a quick way to fall off the weight loss wagon.

Stephens suggested this: “Ideally, the patient will cut dietary calories down by 250 calories and increase their exercise to burn 250 calories,” she said. “That way they’re not doing anything so drastic they can’t maintain that behavior in the long run.”

This is where a calorie-tracking app becomes huge. You can figure out exactly where you should cut your calories. If you can swap your soup and sandwich for a salad, nix cheese on your baked potato at dinner, and remove part of your morning snack to eliminate 250 calories? Cool. If that seems doable, then do it! Focus on what’s least important in your diet or what you can lose, while still keeping things relatively balanced (read: don’t cut a whole food group, because you’re #JustNotThatIntoGrains).

At the same time, you need to sweat out around 250 calories per day, too. Harvard Health has a pretty amazing chart for calories burned in 30 minutes during tons of different exercises based on three different body weights, which you can multiply if you need an extra exercise bump. So maybe 250 calories for you is 45 minutes of walking or 30 minutes of basketball. (You get the idea.)

That bit about 1,200 calories…

If you want to lose weight faster than that, you can feasibly lose one to two pounds per week. Simply adjust your calorie goals accordingly.

That said, you may have heard that you should never, ever consume fewer than 1,200 calories per day. For the average person, here’s why that warning exists: “If you’re eating less than 1,200 calories a day, it’s not possible to get the minimum recommendations from each food group,” said Stephens. “This means, in the long run, you’re bound to have deficiencies that will impact your long-term health.”

So, be smart. Losing weight is not worth sacrificing your long-term health or creating disordered eating habits.

Categories
Sweat

5 Ways to Make Exercising Easier

They don’t call it a workout for nothing. Exercise is hard work! But I’m in the business of ease and efficiency, folks, which is why I search for every possible way to maximize my time and effort in the gym–which, I’ll admit, is not my favorite place on the planet.

Exercise ultimately makes us feel better and keeps us strong and healthy, as I’m sure you’re well aware; all the mind and body benefits are precisely why we need to motivate ourselves to get that work done almost every day. The way I see it, the more effortless we can make your workout experience and the faster we can make the time fly by, the less likely you’ll be to blow it off.

I don’t want you to skip out on your workouts. Here are five tips to make exercise easier, so you’ll stop thinking of gym time as a prison sentence.

Trick your mind with shorter intervals.

I can’t put in an hour workout, y’all. One hour on the treadmill may as well be six months in my mind. That said, I can put four 15-minute workouts into an hour. Try slicing and dicing your workout–with four 15-minute chunks on the treadmill, doing a minute-long plank, 30 sit-ups, and 10 push-ups in between. (Also, sip half a bottle of water for hydration.) It’s roughly the same amount of time in the gym, but knowing you can power down after 15 minutes is a mental lifesaver. Not to mention, you can slip in some mild strength-training and much-needed hydration between sets.

Choose the right friend.

Some people really benefit from having a workout buddy to keep them accountable and distract them from the burn–or multiple buddies, in case someone isn’t free to hit yoga or spin class with you. Choose a workout partner who is roughly the same fitness level as you, so you don’t get discouraged by someone racing ahead of you or pulling off pigeon pose like a champ. Then go forth, make it a social event, and have some fun. “Fun events” are easier than begrudgingly dragging yourself to the gym, right?

Hit the coffee maker before you hit the treadmill.

Brew some coffee or grab some Starbucks before you start your workout. According to 2014 research, downing that caffeine roughly 90 minutes before exercise seems to make the experience easier. On top of that? Those who drank coffee in the morning before hitting the gym also consumed fewer calories at lunch. Bonus perk!

Turn up the tunes.

It’s not your imagination. Blaring a little Beyonce really does help motivate your workout and make the experience a whole lot easier and more enjoyable. Research has shown that music helps our bodies sync to a rhythm, so they actually become more efficient. For instance, one study showed that participants who cycled in time to a song’s beat actually used 7 percent less oxygen to complete the same amount of work as their music-less counterparts. (My guilty pleasures? Fifth Harmony and Little Mix.)

Check the mirror.

Nope, it’s not vanity. Checking yourself out in a mirror can actually help make your cardio workout easier. Crazy, right? But here’s why: According to a study in Medicine & Science in Sports & Exercise, walking in front of a mirror instead of a wall or static image helped exercisers “stabilize their movement patterns” and ultimately expend less mental energy and effort to get the job done. Like with music, it’s all about allowing your mind and body to sync with something–in this case, it’s a visual. So if your gym or studio has mirrors, try using an exercise machine that faces one.

Categories
Wellbeing

Don't Let Your Closet Sabotage Your Body Image

Several years ago, I experienced a significant weight loss. As great as that sounds, it wasn’t all sunshine and roses — or wholly intentional. The pounds fell off as a result of eating issues surrounding a severe gastrointestinal illness. I could barely stand to look at food. (Fun, right?)

I won’t go into too many details, but during this stage of my life, I’d never seen a lower number on the scale — a number that held for about two and a half years. Like you’d expect, my old size-10 clothes didn’t fit anymore. I was suddenly wearing 0s and 2s.

However, my thinnest frame was never built to last. At 5’8″ with natural curves and an athletic body type, when I recovered and learned to eat normally again, most of the weight went back on. My reinvented curves took some getting used to; I finally learned to start embracing the modern boobs and booty that are oh-so-popular today. However, I needed to make external changes to help support the internal ones.

The transition back to a healthy size 6 or 8 was far more gradual than the initial drop had been, though. Filtering through my closet during my transitional months was a lesson in psychological warfare. I was constantly trying on (and taking off), tons and tons of clothes that didn’t fit — or even if it technically fit, it didn’t look right anymore. So as the months passed, I didn’t even realize that the contents of my closet were bothering me. Each and every morning.

Shift dresses no longer looked chic, but bunchy. Boatneck tops seemed to amplify my chest in an unflattering manner. Low-cut pants didn’t hit me correctly, just made me tug at the waistband. Every day, a chorus of “ugh, no” rang out of my mouth as mounds of clothes hit the floor that I couldn’t wear.

This went on for months, for a couple reasons:

Attachment. I have a deep love of style, and clothes are the building blocks. So as I gained weight, I struggled with seeing certain fashions and items bite the dust in my look. If I loved a dress or pair of pants, I was reluctant to let the item go — even if I knew it didn’t fit me anymore and was just taking up closet space without usefulness. I’m a little sentimental about clothes. (And you very well might be, too, I’m sure.)

Delusion. As an offshoot of attachment, there’s delusion. I think every woman has a piece in the back of her closet — that dress she wore for NYE ’09, those high-school jeans — that she thinks she could wear at some point in the future, perhaps. I mean, maybe you’ll be that size again. But while you might call the size-4 dress “aspirational,” I’ll call it self-sabotaging.

Here’s the flaw in that logic, the flaw in keeping clothes around that do not fit: Bodies are meant to change. If we start treating our bodies like they should fit specific sizes, that one size is our blanket “ideal,” we’ll never be truly accepting of ourselves.

We are children, and then someday we have children. We pour our energy into our fitness, and then into our jobs. We put on “happy weight” in a new relationship, and then we take it off in a season of stress. It happens to everyone. This is all natural, normal, even healthy. You don’t want to beat yourself up about every pound or calorie. Because bodies change all the time. As a woman, especially, I had to really embrace that truth. Once I did, I was ready to create an environment of change as acceptable — not hold onto my need to control and resist.

Once I changed my mindset, I asked myself if anything was holding me back from total acceptance of my newer, healthy frame. First and foremost, I thought of my closet — and I immediately got rid of everything that did not fit me, whether it was a great Michael Kors dress or an old pair of Hanes boxer shorts that I used to sleep in. And from there, I began building my closet slowly, from near-scratch.

I bought clothes that hugged my curves well, in the appropriate places (and sizes). I chose fitted styles over shifts. I chose high-waisted pants and mid-rises over low-rises. I embraced V-necks instead of boatnecks. I got amazing undergarments that made me feel good about my body, each layer of it.

Slowly but surely, my mornings were smoother. I spent a lot less time tossing clothes on the floor. I chose one outfit that fit me well, that I felt confident in, that I loved again. Not a size 2, perhaps, but a size Me. At that very moment. In this very stage of my life.

You probably have too many clothes in your closet that don’t fit just right, too. Let me suggest a cleanse. Take a day. Take a weekend. Go through every item. Try on questionable garments, toss out everything that you don’t feel amazing in. I promise that walking into your closet and picking among options that all fit like a glove will change your day-to-day life.

One of the first things you do every single morning is get dressed. If you have to try on two or three pieces that don’t fit quite right to find one that does, it’ll affect your mood for the rest of the day. It’s a psychological trap that I don’t want you to fall into — because, for months, I did.

Aim for healthy, always, and then comfort. But you are beautiful at the size you are today. If that size or shape changes later on, great. That is normal and natural. But today, set yourself up to be as happy as you can in your own skin. See if the secret might not lie in a quick closet makeover — and once you’ve streamlined and pared down, treat yourself to a new dress or pair of pants (with the perfect fit) to start the final phase of your wardrobe renovation.

Lookin’ good, feelin’ good — and a little shopping. Not a bad prescription, right?

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Nosh

7 "Stay Sane" Diet Tips Every Woman Should Know

Perhaps you’ve reached your “happy” weight. Or perhaps you’re trying to lose a few pounds, without the feeling that you’re climbing a dietary Mount Everest to do so.

Losing or maintaining your weight involves a lot of mental gymnastics. Food options are everywhere, not to mention temptation. It’s easy to approach the day with an all-or-nothing mentality: I’m going to be good or bad. Sadly, with that mindset, it’s easy to get into a cycle of restriction. We often try to counter a period of poor decision-making by scaling way back on calorie consumption — until we can’t take it anymore, and overindulge. This will only lead to wild weight fluctuations, falling off the metaphorical “wagon” and a total loss of sanity.

The key to maintaining a healthy diet is being practical in your approach, utilizing tips that will help you stress less about every single decision. It’s time to start eating not just better, but smarter.

If you want it, don’t fight back. Just eat it.

We talk about “empty” calories — but you know what, sometimes those serve a purpose. Sometimes, I’m really not satisfied without the slice of cake or ice cream. We’re also trained that we are supposed to eat specific foods at specific times — which, remember, is not some iron-clad rule. Sometimes, I want my ice cream in the morning. My tip? Eat what you want, when you want it. A slice of cake can easily replace a bowl of cereal and a banana in the morning. And you’ll probably feel just fine waiting until lunch for another meal because you indulged your craving. Just track your total number of calories, seek balance, and don’t fight cravings too long. You’ll binge later on, and fall off the wagon.

Drink tons of water.

It’s amazing how easy it is to misinterpret thirst, boredom or stress as hunger. Staying hydrated wards off hunger cues — and can become your quick double-check before eating an extra snack. I have a dietician friend who drinks 16 ounces of water before she has a meal or snack that’s outside of her usual patterns, just to make sure she’s actually hungry. Down some H2O, wait 10 minutes, and see if you still want that apple and peanut butter right now.

Do not skip meals (unless you’re truly not hungry).

No matter what we’ve been told, anyone who has tried to lose weight has been tempted to just skip lunch. However, it always comes out in the wash. A few extra calories at dinner, another snack and some nighttime grazing later, and you’ve eaten more than a lunch. However, your body may not be hungry for every single meal — especially if you indulged during the previous meal (hello, holiday feasts! It happens). If you still feel full, just drink a lot of water and have a small snack like an apple or fresh-cut veggies. No need to take in calories that your body doesn’t truly need.

Have the pastry during your period.

It feels impossible to resist eating when your period is impending. But that’s okay. With hormonal shifts as you enter PMS, and your body prepares for a potential pregnancy, you will use more energy and burn roughly 100 to 300 calories. So, those cravings? They exist for a reason – because your body is asking for more fuel. So, go ahead and eat a little more than you normally might! You don’t have to resist. You can feel safe knowing your metabolism is torching the calories anyway — all of which your body will thank you for.

Stop eating with dinner.

It took me forever to heed this tip, but you really should stop eating after you clear your dinner plate. Yes, a calorie is a calorie, no matter when you eat it. But, those extra nighttime grazing calories will kill you, and it’s easy to go overboard and eat more than you intended; research shows that weight and nighttime eating are indeed linked, and those who eat after 8 PM are more likely to have a higher BMI. On top of that, going to bed on a full stomach means your body just won’t rest as easily. And there’s something about waking up with a flat, empty stomach that feels “right.” It’s great motivation not to overeat throughout the next day. So, bottom line: It’s a mindset. Simply approach every day knowing that your food cut-off is dinner. If you need something later, sip calming tea like peppermint, chamomile or cinnamon.

Have everything, just not a lot of it.

Carbs, fat, protein. And sugar. And salty stuff. Sorry, but if you grew up in Western culture, you likely need it all to feel totally satisfied with your diet! And you can have the cake, the pasta, the steak and the Snickers bar. Just make sure the slice is modest, the pasta is a side dish, the steak is no more than 3 or 4 oz (on occasion), and the Snickers bar is fun-sized. Use an app. Track your calories. Based on your diet goals, you’ve likely got between 1,500 and 2,000 of ’em. Structure your day to include everything that will satisfy, portion and E-A-T.

Find your favorite healthy go-to’s.

I don’t want you to waste a single calorie on foods that you don’t enjoy. With that in mind, I want you to create a Dream Team of healthy foods, and toss anything that doesn’t excite you. If you’re “meh” on broccoli, cauliflower, turkey, and Greek yogurt? You’re not eating it. Fill your fridge with foods that make your mouth water when you think of them. Just make sure they’re filling, lean, nutrient-dense and something you will actually make. If you’re not going to roast brussels sprouts, even if you like them, don’t buy them. If you’re more of a toss-a-salad-together type, then perhaps lettuce, tomatoes, cucumbers, cauliflower, avocado and lean chicken are all on your Dream Team. Maybe you like grab-n-go snacks, and a KIND bar or a trail mix pack will satisfy — and makes the most sense. Be practical and purposeful.

The goal is to completely eliminate “meh” foods, often ones that are our default healthy options — the items we buy more out of some weird mental obligation than because we actually like them. Find healthy foods you actually enjoy, so the base of your diet is maintainable long-term.

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Nosh

The Simple Guide To Healthier Cocktails This Holiday Season

The holidays are a seriously tempting time. Around every corner, you’ll find comfort foods, seasonal desserts, hearty soups, and sugary coffee beverages (“coffee” used loosely). Basically, you need blinders! And we haven’t even got to the alcohol yet.
Thankfully, we can help in that department. While you’ve likely seen a million guides to eating smarter through the winter, I want you to think about sipping smarter, too. Let’s pack as many benefits as possible in your cup (as often as possible), arm you with some low-cal drink orders, and go over other odds and ends you need to know about alcohol.
Simple, straightforward, honest—let’s get real before you say “bottoms up.”

Why Wine?

Moderate wine consumption is a staple of the Mediterranean diet for a reason: It carries health benefits! Researchers have found that red wine especially may protect your heart, keep blood vessels healthy and increase the concentration of good cholesterol (LDL).
This might be due to wine’s high antioxidant level, specifically resveratrol. So, sip smart by choosing wine as your drink. If you want to lighten up further and add a sizzle-pop of carbonation, add seltzer or soda for a wine spritzer.

Why Water?

Every time you order a drink, you should also order a water for the other hand—and not just to slow yourself down, save calories, and prevent a hangover, all of which are still important. When you drink, alcohol lowers your inhibitions, so it’ll be much harder to resist the fatty foods at the party’s buffet.
In addition, research shows alcohol may make the brain more sensitive to food aromas, causing you to consume more than you would normally. (Have I convinced you yet?)
If that’s not enough, alcohol dehydrates you, so you need to replenish with H20. The next morning, you’ll thank your lucky stars you’re not dealing with bloat, blotchy skin, and puffy eyes. Keep your head, and keep a water in hand.

A Word on Mixers

Cocktails, yay! Especially around the holidays, it’s okay to want to enjoy yourself.
Alcohol itself isn’t that caloric, but rather the mixers that pack in the sugar and calories. When possible, try to mix your drink with low-calorie and low-sugar mixers—think a splash of juice, diet sodas or club soda. Punch up drinks with fruit for flavor, muddled mint or cucumber, ginger, or squeezes of lemon and lime. Skip the simple syrup and skip the menu when possible. Although those cocktails look enticing, most will tack on more empty calories than you ideally want.

On Seltzer, Soda, and Tonic

At the bar, there are several different fizzy drinks that we typically add to liquors like vodka and gin. Seltzer water, club soda, tonic water and mineral water all create similar beverages… However, if you want to keep your calorie total down, stick to any besides the tonic water.
Just like a soft drink, it contains calories: roughly 130 for 12 ounces. The other three do not. If tonic tastes better to you, make sure you add the calories into your daily total—or choose club soda and squeeze a lime into the drink to up the flavor factor. You’ll hardly know the difference.

10 Drinks to Have in Your Back Pocket

Don’t know what to order? If you want to sip smart wherever you go, you should always have a few modest drinks in mind. Aim for 200 calories maximum (totals below are approximate).
Wine, 125-150 calories
If you like it, wine should forever be your go-to option. Whether you’re ordering white or red, a standard pour shouldn’t top a waistline-friendly 150 calories.
Vodka & Diet Cran, 140 calories
The sugars in regular cranberry can rack up the calories, so try diet cranberry as your mixer.
Gin & Soda With Lime, 85 calories
You can also substitute vodka here for about the same number of calories. However, Two James Gin with club soda and a squeeze of lime might just change your life…
Spiced Rum & Diet Coke, 85 calories
The classic cocktail gets a 100-less-calorie makeover by subbing diet coke. If you want punchy flavor, try spiced rum.
Sea Breeze, 115 calories
Pour up one of these cocktails by combining vodka, cranberry, and grapefruit juices. Since the grapefruit juice contains fewer calories than cranberry, ask your bartender to go heavier on the grapefruit and lighter on the cran.
Mojito, 150 calories
The pure flavors here rock your taste buds, but not the scale. You can feel good about the mint, lime, soda water and rum, and ask the bartender to only add a splash of simple syrup.
Cosmopolitan, 200 calories
Since the calorie total can vary, request this drink specifically with vodka, cranberry juice, and a squeeze of lime. Substitute the club soda for the triple sec if you want a lighter version.
Gimlet, 100 calories
Keep it simple! With just gin and some sweetened lime juice, there aren’t a bunch of mixers to rack up the sugar and calories.
Flavored Vodka on the Rocks, 80 calories
There are a ton of flavored vodkas out there, so choose one that tickles your fancy — like vanilla, yum. Ask the bartender to add fresh fruit for flavor if available, and cut with soda or seltzer water if you don’t want straight-up liquor.
Classic Martini, 160 calories
Typically made with gin or vodka and vermouth with an olive garnish, this classic cocktail should remain a staple in your skinny sips at only 160 calories.

A Healthy Holiday Cocktail to Make at Home

If you want to wow party guests with a yummy drink, let me suggest whipping up holiday sangria. Using wine as your base, simply infuse the drink with seasonal fruit and spices for lots of flavor and just a few calories.
You can use a tried-and-true recipe like this Christmas Sangria, or simply make to your liking. Combine fruits like cranberries, pomegranates, apples and oranges to white or red wine, along with cinnamon sticks, mint, rosemary sprigs for garnish. Grab a pal, taste test and find your signature sangria recipe.