Author: Joni Sweet

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

Post author By Joni Sweet
Post date July 21, 2018

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

Things to Do in Boulder’s Foodie Scene

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

Shine Restaurant & Potion Bar

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

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

Thrive

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

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

The Laughing Goat Coffeehouse

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

Laughing Goat Coffeehouse in Boulder, Colorado — The Laughing Goat Coffeehouse

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

Native Foods Cafe

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

Arcana

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

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

Justin’s HQ

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

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

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

Things to Do Outside in Boulder

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

The Flatirons

Chautauqua Park is your gateway to the Flatirons, the slanted sandstone formations blanketed in lush greenery, that set the backdrop of the city. One of Boulder’s most iconic sites, the Flatirons have plenty of great hiking opportunities with bird’s-eye views of the city.

Trails range in length and difficulty, but no matter which one you choose, make sure you bring plenty of water and take breaks as you need them (that high altitude is real!).

Movement Climbing + Fitness

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

Boulder Creek

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

Boulder B-Cycle

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

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

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

Things to Do in Boulder to See How Locals Live

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

Boulder Farmers Market

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

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

Dushanbe Teahouse

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

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

Pearl Street Mall

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

Boulder Pollinator Garden

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

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

Things to Do in Boulder for Mind × Body Wellness

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

All Terrain Yoga

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

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

Boulder Shambhala Center

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

The Spa at St. Julien

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

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

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

Are You Demisexual? Here’s How To Tell

Post author By Joni Sweet
Post date July 13, 2018

Ever feel like your sexuality is, well, a bit muted compared to your friends? While they’re busy swiping right, gushing over hotties at the gym, and spilling the details of last night’s hookup, you’re struggling to see how they can get turned on so quickly by people they hardly know. It’s not that you never feel a spark—it just tends to happen after you’ve spent time building a strong emotional connection with someone first.
Well, there’s a name for that—it’s called demisexual, and it’s totally normal.
“[Demisexuality] is … a way of engaging in the world, just like being heterosexual, homosexual, or bisexual,” explains Cyndi Darnell, a sex and relationship therapist in New York City.
Curious about whether you might be demisexual? We sat down with Darnell to learn about the signs of this sexual orientation, how it fits into the asexual community, and tips on dating when you crave that strong emotional connection.

What is demisexuality?

There once was a time when you had two options to define your sexuality: straight or gay. Obviously, sexuality has always been much more dynamic and vibrant than that—it’s a spectrum, after all—but now we actually have the language to describe it. One such word that has been popping up lately is demisexual. But what is demisexuality?
“While the name is new, demisexuality is a sexual orientation that has been around since people have been having sex,” says Darnell. “People who identify this way tend to not experience sexual attraction to any gender or any person until a strong emotional connection has been established—that’s the core thing.”

Is being demisexual the same as being asexual?

Sexual orientation and attraction aren’t black and white experiences. Picture a spectrum with sexuality on one end and asexuality on the other. Those in the space between often identify as “gray-asexual,” or not identifying as totally sexual or totally asexual. This space includes demisexual people.
[pullquote align=”center”]“People who identify this way tend to not experience sexual attraction to any gender or any person until a strong emotional connection has been established—that’s the core thing.”
—Cyndi Darnell, sex and relationship therapist[/pullquote]
“Not strictly a variation on asexuality, demisexuals still experience sexual attraction but in a way that centers on emotions rather than lust,” says Darnell.
Darnell estimates that about 1 percent of the population falls on the asexuality spectrum, and a portion of that group is demisexual. Understanding what this means for you can help give you a sense of belonging and provide meaning to your life, says Darnell.
“We use these labels to help identify ourselves in a community or give context to our experiences, which is especially important for people who feel that they don’t fit into mainstream boxes,” she adds.

Signs You Might Be Demisexual

While desiring a strong emotional connection with sexual partners is a pretty common experience, there’s a difference between that and actually requiring a bond before you can feel attraction at all, as tends to be the case with demisexuals. How can you tell if you’re actually demisexual?
“When it comes to sexual orientation, it’s difficult to say exactly how you know because, well, how do you know if you like pizza if you’ve never tried it?” says Darnell. “It’s really a process of coming to an awakening about yourself.”
The teenage years are typically the time that people start to notice and explore their sexuality. Remember when your classmates would decorate their bedrooms with posters of the pop idols and movie stars they thought were “cute”? If you found it challenging to understand exactly how someone could feel attracted to a person they’ve never met, that might be a sign you’re demisexual, explains Darnell.
Or maybe you find yourself deeply attracted to the personalities of people you’ve already befriended, putting their looks secondary. That primary attraction from a strong bond, rather than a hot bod, might also indicate that you’re demisexual.
“Demisexuals tend to notice that they only have those feelings of sexual attraction once they’ve developed some sort of connection to someone,” says Darnell. “They’ll be sitting around at a party, talking about who’s hot and who’s not, and they realize they don’t find anyone hot.”
A less fortunate way people tend to find out they’re demisexual is being regularly labeled as “prude” or “old-fashioned.” Your friends may have teased you that you wait too long to have sex with someone and that you don’t need to wait for “the one” to have some fun. But it’s not that demisexuals are afraid of sex or avoiding it—they just have to spend time building that strong emotional connection in order to get turned on by someone.
Tapping into the asexual community can be a helpful way to determine whether or not you’re demisexual. Darnell recommends exploring the forums of the Asexual Visibility and Education Network (AVEN) and related Facebook groups.
“These are places you can go and hang out with other people who have been in those communities a bit longer and see what the different options are. There’s no one-size-fits-all approach,” she says.

Dating as a Demisexual

Between random hookups and online dating, it seems like the world has become increasingly casual about sex. There’s nothing wrong with that—but where does that leave people who need that deep emotional bond to feel attracted to someone?
Fortunately, there are some ways to make it work for you. Here are some tips for dating as a demisexual.

Choose progressive online dating platforms.

Bumble and Tinder tend to be more focused on hooking up, which might not make them the best place for demisexuals to have dating success, says Darnell.
“More progressive sites have categories where you can choose demisexual as part of your identity. Choose dating sites that will fit the expectation that you need to get to know someone first, and you don’t want to go near sex on your first few dates,” she says. Try OKCupid or Match.com, where you can include more information about what you’re looking for.
[pullquote align=”center”]It will feel truly refreshing when you meet someone who not only respects your intentions but also embraces them in an effort to build a deep relationship with you.[/pullquote]
That being said, you don’t have to publicly label yourself as demisexual if you don’t want to. Feel it out, and embrace the approach that feels most comfortable to you.

Be open about your needs.

Regardless of whether or not you slap the demisexual label on your online dating profile, it’s important to express your needs to people you’re dating. Be upfront about your desire to get to know someone before you want to jump into bed with them. These are totally normal desires in the dating world for demisexuals as well as people all over the sexuality spectrum. Letting potential partners know what would be a meaningful romantic experience for you helps you both evaluate whether or not the relationship is a good fit.

Stay true to your intentions.

People have all different expectations when they enter the dating world. It’s important to determine your intentions and stay strong if someone tries to sway you in another direction.
“Do not allow yourself to be ambushed or bullied into doing something you don’t want to do,” says Darnell. “It’s hard, because no one wants to feel rejected, but if someone is going to rush you into something you don’t want, that person is not listening to you, and there’s a strong possibility that he or she is not going to be a good match for you, no matter what.”
And it will feel truly refreshing when you meet someone who not only respects your intentions but also embraces them in an effort to build a deep relationship with you.

Consider dating other demisexuals.

While demisexuals comprise only a small school of all the fish in the sea, they might be your best bet for finding a great partner.
“Finding other folks in the community and on the gray spectrum might be a better match for you,” says Darnell. “But remember, there’s lots of people who may not identify as demisexual, but value strong emotional connections. You can be many things at once.”
Sexuality is a fluid thing for many people. Pay attention to what feels right for you, and embrace that—even if it changes throughout your life.
“A demisexual’s responsive desire may change and shift along with the libido levels of people of many orientations. A person can have multiple orientations, so someone may identify as demisexual alongside a lot of other labels that can give definition to one’s erotic place in the world,” says Darnell.

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Favorite Finds Nosh

Why Stem Vegetables Are The Hottest Trend In Mindful Eating

Post author By Joni Sweet
Post date July 12, 2018

In the world of health and nutrition, everyone’s always looking for the next miracle food that will nurture our bodies and taste good going down. While no one can predict the next big healthy eating trend, we have a hunch about what it might be: Stem vegetables.
From their versatility to their abundance of nutrients and fiber to their delightfully earthy flavors, stem vegetables offer a lot to love. Here’s why you’ll want to load your plate full of edible stems.

What are stem vegetables?

The term “stem vegetables” might be new to you, but chances are you’re already eating them. Stem vegetables are quite literally the edible stems of plants, which chefs (and home cooks) treat as vegetables. (Think: asparagus, leeks, and celery).
“The term ‘stem vegetables’ is even new to many dietitians,” explains Robert Lazzinnaro, registered dietitian at Copeman Healthcare Centre in Vancouver. “It’s hard to say exactly where people are going with that term, but we would generally consider stem vegetables to be the classification for different vegetables based on the way they grow and what parts you eat.”
Essentially, stem vegetables are different from root vegetables and tubers in that you eat the parts that grow above ground rather than under the soil. (Although stem vegetables do pair nicely with roots and tubers!)
Did you know that you can actually eat the stems of many different types of vegetables? For example, broccoli stems can be sliced thinly and sauteed in sesame oil. With that being said, though, the stem vegetable definition tends to focus on plants that are largely just, well, stems and stalks. Broccoli wouldn’t fall under that classification because the flowering head is the primary part that’s eaten. Got it?
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Why You Should Eat Your (Stem) Vegetables

Unlike other veggies in your crisper, stem vegetables have the unique advantage of being almost entirely edible. (No de-seeding, skinning, or peeling necessary!)
“Stem vegetables are very well known for being entirely edible and not having to get rid of anything,” says Lazzinnaro. “I’m a big fan of sustainability and less food waste.”
As for health benefits, any vegetable (stem or otherwise) is a good vegetable, says Lazzinnaro. They all have fiber and valuable vitamins and nutrients that our bodies need.
“Whether you’re in the U.S. or Canada, the amount of vegetables we consume is actually pretty low,” he says. “If you like stem vegetables, even better because you can eat most of the plant and get those veggies in regularly.”
We found some compelling facts about certain stem vegetables that might just give you the motivation you need to stock them in your kitchen:

Asparagus

A half cup of this stem vegetable (a springtime favorite!) boasts more than a third of your recommended daily amount of folate. Also known as vitamin B9, this is an especially important nutrient for pregnant women to help foster development of the fetus.

Rhubarb

Fans of classic strawberry-rhubarb pie have a good excuse to take a second helping of this dessert, as rhubarb is a stem vegetable rich in vitamin K.

Celery

Researchers have discovered compelling evidence that celery extract might lower blood pressure. Talk about the power of stem vegetables!

Nopales

Nopales, or edible cactus, has high amounts of magnesium—and makes a creative vegetarian taco filling.

Creative Ways To Cook Stem Vegetables

The key to boosting your consumption of fresh veggies, including stem vegetables, is finding creative ways to make them taste great. So what’s the best way to cook edible stems?
“Just like cruciferous vegetables, stem vegetables taste great roasted and in stir-fry,” suggests Lazzinnaro.
If you’ve got big plans for summer grilling, you’re in luck: Some stem vegetables take on a smoky flavor and crisp texture when cooked on the barbecue.
“Asparagus is really awesome on the grill,” says Lazzinnaro.
You can also drink your stem vegetables by tossing them into a juicer. Keep in mind that juiced veggies contain less fiber than eating them whole, though.
If you find yourself just as addicted to edible stems as we are, don’t stop exclusively at stem vegetables. There are creative root-to-stalk cooking techniques that can work for the edible stems of all kinds of vegetables. (Remember the trick about slicing broccoli stems and sauteeing them? Trust us, it works.)
You can turn blanched kale stems into a flavor- and nutrient-packed pesto by tossing them into your food blender with a splash of olive oil, a handful of your favorite nuts, some garlic and lemon juice, and salt and pepper.
There’s always the option of turning the leftover stems of produce into a tasty vegetable stock. Then, toss in some chopped up stem vegetables, like celery, and make a healthy soup. Once you savor the dynamic flavor of homemade veggie stock, you’ll never want to use the store-bought stuff again.
Whether you’re just learning about them or you’ve been savoring them your whole life, stem vegetables can help you increase your vitamin, nutrient, and fiber intake—while reducing kitchen waste. And we consider that a win-win for mindful eaters everywhere.

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Health x Body Wellbeing

The Candida Diet: Can You Eat Your Way To Better Gut Health?

Post author By Joni Sweet
Post date July 10, 2018

So you’ve got yourself a problem with yeast. Perhaps you were diagnosed with oral thrush or a vaginal yeast infection—conditions that are typically cleared up with anti-fungal medications from the pharmacy. But the drug store isn’t the only place to find potential solutions to yeast-related health issues.
Some people have started looking at natural remedies from the grocery store to address this common problem. Enter the candida diet—an eating plan specifically designed to rebalance your digestive bacteria after a candida overgrowth.
Candida overgrowth is often believed to be the result of an imbalance in gut flora, so it makes sense that dietary changes could help ease the problem. But does the candida diet actually work?
According to Kendra Becker, a naturopathic doctor and author of A Delicious Way to Heal the Gut, the candida diet can be an effective treatment for a yeast overgrowth in the body. She says that cutting out the foods that feed the bacteria can kill off candida overgrowth and alleviate a range of conditions that some people associate with candida, including urinary tract infections, joint pain, and skin infections.
As Becker explains, the candida diet is “also sometimes prescribed after chemotherapy,” because chemo can cause susceptibility to fungal infections or even systemic candidiasis.
A number of people also credit the candida diet with helping ease an array of other issues, including brain fog and chronic fatigue. But there’s limited research about whether those particular symptoms are actually related to yeast overgrowth, making the candida diet a controversial treatment option for a controversial diagnosis.
Eating your way to better gut health sounds great, but it’s important to look at the research before using any diet to heal specific symptoms. To learn more, we asked Becker why she prescribes the candida diet to patients, how the eating plan works, and whether it’s safe to cut out major food groups for the long term.

What’s the deal with candida?

Our bodies have a variety of bacteria and fungi that help keep us healthy. One such fungus is Candida albicans, which is normally found in the digestive tract and other areas of the body, such as on the skin and mucous membranes, according to the Centers for Disease Control and Prevention (CDC).
While candida yeast doesn’t typically harm us, an overgrowth of the organisms can cause infections in parts of our bodies, most typically in the mouth and vagina. The most severe infection, known as invasive candidiasis, can affect the blood, heart, and other critical body parts. Although it could land you in the hospital, invasive candidiasis is a pretty rare condition.
Some medical professionals also attribute candida overgrowth to tiredness, fatigue, mood swings, and other neurological issues. Science has yet to demonstrate whether there is a connection, although one study from 1995 found a possible link between chronic intestinal candidiasis and a weakened immune system, which in turn is a potential reason for fatigue. On the flip side, another study found no relation between chronic fatigue syndrome and yeast overgrowth.
One thing is clear: There is considerable debate about whether a diagnosis of candida overgrowth is based on solid science. We’ll need to wait for researchers to conduct more studies on the effects of candida overgrowth before the medical community can come to an agreement on the controversial side of candidiasis.

What causes candida overgrowth?

When your candida levels are in check, your body is probably functioning normally and you’d never even know the yeast was there. So what causes candida levels to go out of whack?
“A number of things can cause candida overgrowth. The person might have taken a lot of antibiotics or pharmaceuticals … [or be] eating too much sugar or drinking too much alcohol,” says Becker.
Some healthcare practitioners will test for a candida overgrowth by looking at the levels of specific antibodies in your blood, using a comprehensive stool test, or checking for candida waste in your urine. If you suspect that you have a candida infection, make an appointment with your physician, who can help you decide whether a candida diet can treat your condition.

Trying the Candida Diet

So you think you might have a candida overgrowth and want to eat your way out of it. What’s on your plate if you decide to try the candida diet?
Fundamentally, the candida diet is rooted in three main eating principles: reduction of sugar (to cut off the food supply to candida), introduction of probiotics (which fill the gut with good bacteria), and consumption of fermented foods (which have anti-fungal properties that can kill candida).
The Candida Diet website, which is run by Lisa Richards, co-author of The Ultimate Candida Diet Program, explains that the eating plan can be divided into three phases.
The first step is an optional “cleansing phase,” during which followers eat a very strict diet of mostly raw salads, steamed vegetables, and some herbs, oils, and spices, along with lots of water and what the website calls “some detox drinks.”
Some people start at phase two, which is less restrictive than the cleanse. You stop eating foods with added sugar, many fruits and starchy veggies, and caffeine, as these can cause the candida to continue to grow. Grains (like buckwheat and quinoa), fresh salmon, healthy oils (like olive and coconut), some artificial sweeteners, and herbal tea are permitted during this phase.
You’re encouraged to eat anti-fungal foods, like onion, garlic, cayenne pepper, and seaweed. This stage of the candida diet also recommends eating probiotics like yogurt and kefir.
What’s not allowed on the candida diet? There’s a long list of foods you should avoid. You’ll need to stay away from high-sugar fruits (like bananas and mango), glutinous grains (like wheat), “toxic meats and fish” (such as pork and tuna), most condiments, alcohol, and a range of other foods you probably have in your pantry right now. The idea is to switch to a diet that promotes good gut health and creates an environment that kills off bad bacteria.
After your candida levels are in check, you’ll move on to stage three, which involves reintroducing previously eliminated foods. You’ll start with low-sugar fruits, like berries, and some beans. If your candida symptoms are still under control, you’ll slowly start eating a wider variety of foods. Generally, you’re encouraged to maintain a relatively low-sugar diet with limited junk foods going forward.
[pullquote align=”center”]“If you do the candida diet for a couple of weeks and then go back to eating a bunch of junk, you’ll get a lot of inflammation.”
—Kendra Becker, ND[/pullquote]
“If you do the candida diet for a couple of weeks and then go back to eating a bunch of junk, you’ll get a lot of inflammation,” says Becker.
How long each stage lasts—or whether you move through stages at all—really depends on your specific health profile and your healthcare provider’s recommendations. Keep in mind that the candida diet is a short-term change—not a lifelong eating plan. Becker prescribes it for it anywhere from two weeks to nine months, depending on her patients’ health goals.
“If someone’s really sick or resistant to the diet, you can offer it in stages,” explains Becker. “Most people will start feeling much better after following the diet for three to five days, but you generally need to do it longer than that if you want to feel better for the long term.”
The diet plan can be a pretty big change from what you’re eating now. As you make the transition, you might feel lousy, kind of like you have the flu. Between the physical effects and the severe restrictions, the candida diet might not be right for everyone.
“The candida diet is very limiting. You won’t be able to easily eat in restaurants, so it gets difficult for people who are social around food. If you work a high-stress job or can’t eat in regular intervals, it can also be a challenge. Also, not everybody has the flexibility to feel like crap for a few days. You might not be able to work or care for children, and that can be a hard pill to swallow,” says Becker.
If a patient’s lifestyle prevents them from following the traditional candida diet, Becker makes modifications. Even just adding anti-candida foods to whatever you’re eating now can help reduce a candida overgrowth, she says.
“You have to meet patients where they’re at,” she says. “It can be a useful diet, but it’s incredibly restrictive.”

Giving Candida the One–Two Punch

The candida diet is just one potential way to address yeast issues. Depending on how a yeast infection is affecting your health, your doctor may also prescribe antifungal ointments, topical antiseptics, and dietary supplements to kill off unwanted candida. In conjunction, your healthcare provider may also recommend trying an anti-itch cream, throat lozenge, or other remedies to relieve candida-related symptoms.
[pullquote align=”center”]“I tend to believe that food is medicine, so I’d rather heal patients through diet and give opportunities to add certain foods to their diet than to focus on supplements.”
—Kendra Becker, ND[/pullquote]
“I tend to believe that food is medicine, so I’d rather heal patients through diet and give opportunities to add certain foods to their diet than to focus on supplements,” says Becker.
Before trying any diet or treatment plan, it’s worth working with a qualified health professional to make sure it’s right for you. Start by making an appointment with your doctor to discuss your concerns and your health goals.
Whenever you’re cutting out major food groups, you should also consider consulting with a registered dietitian to ensure that you’re still getting all the essential vitamins and nutrients.

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No Gym Required Sweat

Pre-Travel Workouts To Keep You Comfortable In Transit

Post author By Joni Sweet
Post date July 8, 2018

Travel can put you in some pretty uncomfortable positions. Take it from me: I’ve racked up thousands of frequent flier miles crammed into coach, spent multiple nights tossing and turning on berths in India’s sleeper trains, and somehow drove from New York to California in a whirlwind four days while still sneaking in a quick detour to the Grand Canyon. It’s all been worth it, even though travel can take a toll on your body in the form of a stiff neck, achy shoulders, tight calves, and sore feet. But here’s a little secret: Exercise before a long flight can go a long way toward keeping the aches and pains of travel at bay.
Enter the pre-travel workout—a series of simple moves and stretches that can prep your body for the physical challenges of globe-trotting. Spending as little as 30 minutes getting your heart rate up and stretching out your muscles before a long-haul flight or road trip will help you feel rejuvenated before your vacation even begins, no matter how much your luggage weighs or how long that fasten seatbelt sign is lit.
To find out the best moves to include in your pre-travel workout, we sat down with Jessica Schreiner, MS in exercise science and mind–body manager at Exhale Spa at the Loews Miami Beach Hotel. She sees hundreds of travelers sweat it out each week and has some tips on exactly what kinds of pre-travel exercises and stretches work best for jet-setters and road warriors.

The Aches and Pains of Travel

Chances are high that you’re already intimately familiar with the aches and pains that come with travel. Your shoulders get sore from carrying heavy bags, your hips tighten from so many hours seated, your feet throb from endless hours of walking, and let’s not even talk about the tension in your neck. But muscle and joint stiffness are just the start of how travel can impact your health.
One of the biggest health concerns of sitting for extended periods of time while driving or flying is the development of deep vein thrombosis. This condition involves the formation blood clots in your body, typically in your legs. Complications from deep vein thrombosis can be life-threatening.
Leg and foot swelling is also a common symptom of people on flights and road trips. Sitting for long periods of time tends to decrease your circulation. While not a major health concern, swelling can be uncomfortable for travelers.
Furthermore, there are lower oxygen levels while traveling 35,000 feet above the earth. A lack of oxygen can cause changes in memory and reduce your ability to think clearly.
But for people bitten by the travel bug, the health risks of long hours in the car or in the air don’t compare to the thrill of exploring this great planet. Fortunately, making the experience healthier and safer for our bodies is actually pretty easy with proper hydration, a pre-travel workout, and some movement along the way.
“Hydrating and a workout before a flight can reduce those symptoms,” says Schreiner. “A pre-travel workout will help with circulation. If you’re active before you travel, it will help with blood flow and reduce swelling.”

Pre-Flight Exercises to Get You Through Long-Haul Journeys

Between packing, picking up last-minute essentials, finalizing your itinerary, and taking care of your home, your travel schedule leading up to any vacation is super hectic. But here’s one last thing you have to add to your to-do list: the pre-travel workout. Your body will thank you for it.
“Within 24 hours of your trip, find a workout, like Exhale’s barre class, that combines both strength training and stretching. You’ll stimulate your immune system and promote circulation, making for less muscle stiffness while on the road,” Schreiner says. “The resistance exercises will raise your metabolic rate, resulting in increased calorie burning even while you’re stationary.”
I’ll be the first to admit that it would be a true miracle if I could find the time to hit up my favorite fitness studio the day before a flight or road trip. The good news is that you can do some pre-flight exercises right at home (or even in the airport if you’re really pressed for time).

What makes for an effective pre-travel workout?

Strength and resistance exercises that stretch you out from head to toe make for an effective workout before traveling, says Schreiner. The best pre-flight exercises include squats, reverse lunges, planks, and push-ups. These moves will also help prep your body for a long road trip by limbering up the areas of your body that are most likely to stiffen up while you’re seated.
“Do 10 to 15 reps of each exercise [above]. You can make it a circuit and do three or four rounds of each exercise. You might also want to flow through some vinyasas, as doing some yoga exercises can open up your hips and increase your shoulder mobility,” she says.
Doing the pre-travel workout ahead of your trip will put you in good shape for the big day. But you’re not done yet!
In the moments leading up to your departure, keep moving (consider this the extended pre-travel workout). You’re about to spend hours in a sedentary position—no need to extend the time your body’s still by plopping down in the airport chair or chilling out at the kitchen table before hitting the road. If you needed an excuse to do a little pre-travel souvenir shopping, this would be it. Walk around as much as you can in the airport instead of remaining sedentary.

While on the plane or in the car…

Who doesn’t get a little nervous at the start of a big trip? There’s a lot to think about, but smooth, calm breathing can help bring down the level of stress you might be feeling, says Schreiner.
“Practicing breathing and meditation exercises before a trip can help reduce travel-related stress. Meditation techniques can train your mind to trigger a relaxation response to stress, resulting in lower blood pressure, decreased heart rate, and reduced anxiety,” she says.
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To practice meditative breathing during your pre-travel workout, focus on deep breaths in and out of your nose. Breathe in for four seconds, hold it for four seconds, then exhale for four seconds. Repeat the exercises until you hit seven seconds per breath, and feel the stress begin to melt away.
And the physical side of your pre-travel workout doesn’t stop when you’re actually traveling. Plan to stretch your legs as frequently as you can. Taking a rest stop on a road trip or a stroll in the airplane aisle often can ward off a lot of travel-related pain (and help keep you sane!). It can also reduce your risk of developing deep vein thrombosis.
[related article_ids=1002621]
“I recommend moving every 30 minutes. Even if you can’t get up, you can still find some movement in your legs at your seat. Circling your ankles and bringing movement to your lower body can reduce swelling,” says Schreiner.
And while you’re in the car or plane, plan to practice a few seated stretches to keep your muscles happy.
“From your seat, loosen tension in the neck by mindfully rolling the head from side-to-side, or gently pulling the neck toward the shoulder. Seated spinal twists and lateral side stretches will also help keep the spine limber,” she says.
Steal some extra space to spread out whenever you can. Insist on taking a break during a road trip, or hang out in the back of the plane, and get ready to stretch.
“When standing, bring your legs wide, interlace your fingers behind your back, and fold over slightly with bent knees to stretch the hamstrings, lower back, chest, and shoulders,” says Schreiner. “To stretch the muscles of your hip flexors and relieve tension in your lower back, step one foot forward into a lunge position and hold with the front knee bent and back leg straight. If you have enough space, take a classic downward dog pose to elongate the spine, open the shoulders, and stretch the calves and hamstrings.”
Sure, you might look a little strange busting out your yoga flow when you’re on the go, but keeping your body limber will pay off in an ache-free vacation. And it looks far less strange than the maneuvers you’ll have to pull when you have stiff muscles from a long flight.

Travel Exercises For When You Reach Your Destination

No one wants to kick off their vacation with tight hips and sore shoulders. But despite faithfully practicing your pre-travel workout, your body still might need a little love after a long flight or road trip.
“As soon as you get to your hotel room, practice inversions. I like [to lay] on the floor with my butt against the wall and put my legs up the wall. Lifting your legs above your heart can help the blood recirculate,” says Schreiner.
Spas and hotel gyms will typically have more useful resources to help you recover from a big trip.
“An acupuncture treatment can greatly assist with any post-travel symptoms such as jet lag, swelling, pain, and fatigue,” says Schreiner. “Also, take a yoga class to relieve total body aches and pains, regain flexibility, and realign the spine. You’ll be ready to conquer it all feeling restored, centered, and energized.”
A pre-travel workout and some post-travel care can help you feel ready to take on the world, no matter where you are or how many hours you spent in a seat getting there.

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Nosh Nutrition x Advice

Is Grilling Bad For Your Health? Here’s What A Registered Dietitian And Oncology Specialist Wants You To Know

Post author By Joni Sweet
Post date July 7, 2018

Nothing marks the start of summer quite like the scent of barbecue wafting through your neighborhood. That savory, smoky aroma of grilled meats and vegetables is enough to make your mouth water and hanging out around a backyard grill is pure summer bliss. But if you stop and think about barbecuing—the smoke, the high temperatures, the gas or charcoal—you might start to wonder Is grilling bad for your health?
The health effects of grilled food are complicated. Obviously, a diet rich in cheeseburgers probably isn’t doing you many favors. But grilling (as a cooking method) comes with an array of potential health concerns you might want to be aware of before your next cookout. Here’s what you need to know about this beloved summer activity, as well as some tips on how to make grilling just a little bit healthier (without compromising flavor!).

First things first, we should address the question on so many people’s minds: Does grilling cause cancer?

There’s no other flavor quite like grilled meats. The act of tossing a hamburger or sausage on the grill and letting the open flame work its magic is what gives grilled food that unmistakable smoky–savory taste—but the chemical reaction that occurs during the process actually results in some gnarly toxins.
“My clients always ask me if grilling is bad for your health,” says Chelsey Schneider, a registered dietitian and certified specialist in oncology in New York City. “My answer is that it really depends on how you’re grilling, but we know that cooking at a high temperature causes harmful chemical compounds to form.”
[pullquote align=”center”]One study found that women who ate a lot of grilled, barbecued, and smoked meats over their lives had a higher likelihood of developing breast cancer.[/pullquote]
When muscle meat, like a juicy steak or pork chop, gets fired on the grill, chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) form in the food. HCAs form when amino acids and other substances in meat react with heat. PAHs, on the other hand, are found in the smoke from fat dripping into flames, which then adheres to the meat. Both of these types of chemicals can actually damage your DNA according to the National Cancer Institute. Yikes!
Worse yet, consuming the harmful chemicals found in grilled meat might actually increase your cancer risk. Researchers found that when rodents were fed a diet high in HCAs, they developed cancer in their colons, breasts, prostates, and other organs. Monkeys also developed cancer cells in their livers after consuming the chemicals. According to the National Cancer Institute, PAHs caused similar health effects in studies involving rodents, as well, including leukemia and gastrointestinal tumors.
While the levels of PAHs and HCAs the test animals were exposed to were thousands of times higher than what a person would consume on a typical diet, other research shows that it still might be worth limiting our exposure. One study found that women who ate a lot of grilled, barbecued, and smoked meats over their lives had a higher likelihood of developing breast cancer.
“At the end of the day, there’s no study that has determined a safe level of these chemicals, or how much grilled meat is okay to eat,” says Schneider.

How you grill matters.

Grill masters’ favorite debate—charcoal vs. gas—will never have a clear winner from a culinary perspective. But when you ask health experts, the answer is clear: Gas grilling wither either propane or natural gas is healthier than charcoal for your body and the environment.
“It’s better to grill on a gas grill because it’s easier to control the temperature,” says Schneider. “Anything less than 300 degrees would be on the safer end.”
[pullquote align=”center”]When fat drops into the fire, harmful chemicals form. Choosing leaner cuts of meat like chicken breast or fish will help cut down on that chemical reaction.[/pullquote]
The smoke factor also comes into play when choosing between charcoal and propane grills. Charcoal tends to cause a smokier grilling experience than gas, potentially increasing the likelihood of the formation of harmful PAHs.
Mother Earth also prefers gas grills over charcoal. Cooking over charcoal releases pollutants (called volatile organic compounds) and dangerous particulates that lower air quality and pose cancer concerns and other health risks. Charcoal grills also emit almost double the carbon dioxide levels of gas grills.
Suffice to say, when it comes to your health and the environment, gas trumps charcoal grills every time.

Healthy Grilling Tips to Get You Through Summer

Sure, there are health risks to grilling. But since that won’t keep most of us away from the open flame, we asked Schneider to share some dietitian-approved healthy grilling tips. Here’s what she recommends:

Choose lean meats.

When fat drops into the fire, harmful chemicals form. Choosing leaner cuts of meat like chicken breast or fish will help cut down on that chemical reaction. “You can also prep the meat for the grill by cutting away some of the fat, as that will reduce the amount of char and shorten grill time,” she says.

Grill lots of veggies.

“PAHs and HCAs aren’t found in vegetables. It’s really the amino acids and juices from protein that create carcinogenic compounds,” says Schneider. A vegetarian cookout might just be the healthiest way to grill!

Watch the heat.

“Using a low to medium heat setting would be better for your health,” she says. Pay attention to the thermometer on your grill, and try to keep it below 300 degrees.

Harness the magic of marinades.

Scientists have found that grilled beef steaks marinated in spices, oil, water, and vinegar contained significantly fewer HCAs than non-marinated meats. “There’s also some research that found that rosemary could actually block the formation of HCAs and PAHs,” says Schneider. “Why not marinate your meat with rosemary and other herbs? That can make it taste good, too.”

Pre-cook your meat on the stove or in the oven.

“Just use the grill to sear it,” says Schneider. That’ll give you that savory grilled flavor in a safer way.

Turn your meat often.

“Continuously turning your meat on the grill makes it less likely to get charred, and the charred part tends to have more of the carcinogenic molecules. I recommend cutting that charred part away, as well,” she says.

Scrub down your grill frequently.

“Leftover bits of food on the grill can contribute to charring. Clean it every time after you grill. That will help limit the soot and grease that builds up,” says Schneider.

And, of course, practice safe food handling.

The United States Department of Agriculture recommends separating raw and cooked food, cooking meats to minimum temperatures, and storing food safely. Don’t forget to wash your hands after touching raw meat!

Bottom Line: Is grilling bad for your health?

It depends. While there are concerns that foods cooked over high temperatures (and with smoke) increase your risk of cancer, grilling a few times over the summer probably won’t do much harm. Also, given that it generally doesn’t involve much, if any, oil, grilling might offer some nutritional advantages over other cooking methods, says Schneider.
[pullquote align=”center”]“There’s also some research that found that rosemary could actually block the formation of HCAs and PAHs. Why not marinate your meat with rosemary and other herbs?”
—Chelsey Schneider, RD[/pullquote]
“If you’re grilling and doing it right, that’s definitely healthier than frying,” she says. “When you’re frying, the food absorbs a lot of oil, and fried foods tend to be coated in flour, so they have a high fat and carb content.”
Being conscious of what you throw on the grill and how you’re grilling it can go a long way toward healthier cookouts. So go ahead, RSVP yes to the next neighborhood barbecue. Treat yourself to a burger or sausage once in awhile, load up on veggies (nothing beats grilled summer corn), and enjoy. As with most things in life, moderation is key to staying balanced and healthy.

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Lifestyle Well-Traveled

How Solo Travelers Meet New People And Make Friends Around the World

Post author By Joni Sweet
Post date July 6, 2018

Where’s the weirdest place to meet new people? For me, it was in bed in Mexico (and involved exactly zero margaritas).
I had woken up in my hotel room in Playa del Carmen, turned to my left, and there was a woman in the queen bed next to mine. While a stranger in my room would typically cue a freakout, this situation was different. I was on the inaugural Vaera Journeys women’s entrepreneurial retreat, and my roommate was scheduled to arrive late that first night.
“Good morning,” I squeaked out, unsure if I was ready to make a good impression, let alone make a new friend, so early in the day.
“Good morning! This is the first time I’ve ever met someone in bed before!” replied the stranger, who I’d later learn was Debbie Arcangeles, host of the podcast The Offbeat Life. Anyone who can crack a joke that actually makes me laugh before my first cup of coffee gets fast-tracked to my friends list, and we spent the rest of the retreat bonding (in bed, and out of it!), attending entrepreneurial mastermind sessions, chilling out on the beach, and brainstorming creative ideas for our businesses. It was a match made in roomie heaven.
And lucky for me, I didn’t leave the friendship behind in Mexico. We still chat online and get together when we can in New York. She’s one of countless people I’ve connected with on the road—arguably one of my favorite places to meet new people.
If you thought that loneliness is a way of life for solo adventurers, think again. Travel catalyzes friendship. Few experiences offer the opportunity to connect deeply with others like overcoming language barriers, getting around a foreign country, stepping totally outside your element, and taking in a different culture.
Traveling is the best way to meet new people—if you’re open to it.

Why should you meet new people on vacation?

So you finally took the plunge and booked a trip, with absolutely no idea who your seatmate will be on your flight. It takes a lot of guts to travel solo—why would you want to ruin that by trying to meet new people on your journey?
Think about why you were inspired to travel to begin with. You probably had an interest in changing the way you see the world. That shift in perspective gets even more dynamic when you throw a variety of new connections into the mix, says Molly Cowen, frequent traveler and editor at TravelPirates.
“Not only have I had eye-opening discussions, but I’ve also had countless interesting conversations and genuinely fun adventures with friends of as little as a few hours,” she says.
For me, visiting a Hindu temple in India alongside a British scholar, a Finnish taxi driver, and a couple of Aussie creatives was a much different experience than if I had gone alone. It made it more fun and more interesting to see it from a multicultural point of view. Plus, when we got lost, it felt adventurous—not stressful. We could laugh about it together as we found our way.
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Meeting new people abroad shouldn’t only consist of other foreigners, though. Befriending locals has its own advantages—you get an authentic glimpse at what it’s actually like to live in a particular place, and you learn cultural nuances you might otherwise miss as an outsider. When I lived and traveled in Indonesia, building tight-knit relationships with local women allowed me to ask otherwise taboo questions I had, such as why some chose to wear the hijab while others didn’t. Plus, the sleepovers we had were an instant cure for my homesickness.
Finally, there are a lot of practical advantages to finding friends when you’re far from home. You can save money (and travel on a budget) by sharing hotel rooms, transportation, and meals. You’ll also build a support network in the country.
Going somewhere a little sketchy, or trying out a daring activity (like bungee-jumping)? If your new pals don’t want to join you, they’ll at least take note of where you’re going and look out for your safe return.

If you want to make friends on vacation, you have to plan ahead.

The planning stage is the best time to increase your chances of meeting new people on vacation, and it starts with where you stay. Look for accommodations that foster a sense of community among their transient residents.
“Hostels are a great way to meet new people,” says Viktoria Altman, travel blogger at Traveltipster. “Many people who stay in hostels tend to be more outgoing. Although hostels used to be only for young people, there are more and more older travelers who choose to stay in them, not in small part for the company.”
Hostels aren’t for everyone, though. If you’re looking for more upscale lodging, skip the big chains in favor of small, family-owned guest houses, bed and breakfasts, and hotels. Charming, one-of-a-kind places mentioned in popular guidebooks (such as the Lonely Planet series) attract friendly travelers from all over the world, and often host events (like movie screenings, family dinners, and board game nights) that create atmospheres for budding friendships—even if you’re just staying a couple of nights.

Meet new people through the art of conversation.

When’s the last time you approached a perfect stranger for a casual conversation? That’s exactly what you’ll need to get comfortable doing if you want to meet new people on a trip. It might seem uncomfortable at first, but trust me when I say that the person on the receiving end of your greeting will probably be receptive.
“Be friendly and read the situation. Don’t be afraid to chat up strangers and ask questions about the area,” says Nicole Faith, founder of the Digital Nomad Business Directory. “You can ask ‘Are you a local?’ and tell them you’re visiting. Ask for their recommendations and opinions—people love giving them! It’s a quick way to break the ice.”
Every great friendship starts with a simple conversation. Fear of rejection is real, but try to suppress it for the few moments it takes to open up to someone. You never know where it might lead.

Meet new people in a class or group activity.

Shared experiences instantly give strangers something they can both relate to—and hopefully bond over. Trying out a new activity or signing up for an interesting class present ample opportunities to meet new people when you don’t know anyone.
“I met a friend while on a haunted house tour in Scotland and another friend on a four-hour swimming cruise in Greece. If you are looking to meet people, join all kinds of activities. You can find some really fun ones on Groupon and Viator,” says Altman.
Taking a local cooking class is a travel ritual for me; I sign up for one on nearly every trip I take. Not only do I get to learn new recipes, but I also get to connect with others over a mutual love of culture and cuisine. And sometimes, the classes come with surprises—like the time my Turkish cooking teacher helped me crash a wedding in Istanbul…but that’s another story.

Meet new people while traveling? There’s an app for that.

Technology has made it easier than ever to meet new people, especially while traveling. Social media helps digital nomad and travel vlogger Andrea Valeria find friends in every city she calls home.
“There’s a misconception that you’re bound to get lonely when you’re traveling full time, but I haven’t experienced that yet,” she says. “That’s mostly thanks to social media. When used with purpose, it helps you connect to people you wouldn’t otherwise meet in your vicinity.”
She’s had the most luck with Instagram and Twitter, as those platforms facilitate connections based on mutual interests. It often starts with exchanges of likes and comments, before moving into private messages, and eventually over to chat and text, says Valeria. When you’re both at the destination, set up a time to meet in person, perhaps over coffee or lunch.
“This year, I traveled to an island in Mexico with two girls I met on Instagram that I had been talking to for over a year, and it was one of the greatest trips I’ve done in a while,” she says. “If you’re careful and strategic, social media can lead you to your next best friend.”
Traditional social media isn’t the only way to meet new people with digital tools, though. Travel writer Tracy Kaler recommends trying Bungee Girl, an app that helps solo female travelers find gal pals wherever they go. Try out a few platforms to see what works for you—and who you happen to come across.

A retreat or group tour is a great way to meet new people.

All the planning required while you’re on a trip can preoccupy you, consuming precious time you might otherwise spend meeting new people. Wellness retreats and organized group tours take care of that structure for you, leaving you free to get to know other travelers, says Jill Bowdery, travel blogger at Reading the Book.
“I always make friends on these tours, even the shorter ones,” she says. “My Facebook friends list is littered with people from all over the world who I connected with. Some are people I shared two weeks of intense experiences with, while others are people I only knew for a day but hit it off with well enough to want to keep that connection. All of them make life more interesting!”
Plus, the shared itinerary will give you tons of opportunities to socialize during exciting experiences.

Meet new people by learning a language.

Every traveler has struggled with a language barrier. But building a language bridge might be the easiest way to meet new people around the world, says Stephanie Montague, travel blogger at Poppin’ Smoke.
“If you’re in a foreign country, chances are there’s someone who wants to learn English and would love to meet you for coffee. If you are interested in learning the local language, all the better,” she says. “Try posting a message on bulletin boards at local universities or through organizations serving foreigners. Online classifieds are also a good resource to find a local with which to practice the language.”
It’ll pay off with some helpful vocabulary, and hopefully a new amiga.

Stay in touch with the new people you meet.

Success! You found a companion and spent days wandering around an exotic place together. But now it’s time to part ways—how can you keep the relationship alive when you live far away?
Whenever you meet new people, get their details right away, says Goldie Chan, a frequent traveler and founder of Warm Robots, a social media strategy agency.
“Add them immediately into your phone, WhatsApp, or on to your favorite social network and send them a picture of the two of you. This ensures that you have their contact and not just a scrap of paper,” she says.
Then, use the info! Budding friendships aren’t as resilient as your long-term buddies back at home—they require regular attention to blossom. When you meet new people, continue to connect with them over social media and email. Sending them a postcard, snail-mail style, will show special care. Growing the relationship ensures that it’ll be there for the long term.
Who knows? Maybe you’ll even plan your next trip together.

A Word of Caution: Be safe when you’re meeting new people.

No matter how lonely you get while traveling solo, don’t let your desire to meet new people put your safety at risk. Here are a few guidelines to keep in mind when you’re trying to meet new people on vacation:
Meet new people only in public places. There’s little to no reason to go into the private room or car of someone you’ve only known for a short while.
Tell someone you trust where you’re going and who you’re meeting. Zap an email to your friends and family back home, and let the staff at your hotel or hostel know what you’re up to.
Secure your valuables. Carry no more than the amount of cash you need for a day, put locks on your bags, and definitely stash your passport in a safe place.
Know your own limits. That goes for alcohol and physical activity. Pushing yourself to the point of insobriety or exhaustion leaves you vulnerable.
Always trust your instincts. They can save you from a lot of trouble.
Taking a few basic safety precautions gives you the peace of mind you need to meet new people. Go ahead, traveler, mingle your way around the world. Let us know how it goes!

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Lifestyle Well-Traveled

Let's Go Glamping: Get Outdoors In Style At These 11 Glamping Destinations

Post author By Joni Sweet
Post date July 1, 2018

Love nature, but not quite enough to tolerate the bugs, the backache from sleeping on the ground, and the whole peeing without a real toilet thing? Me too. But fortunately there’s a way to experience the great outdoors without sacrificing the creature comforts you need: glamping. Glamping—a portmanteau of glam and camping (yes, really)—has been one of the hottest travel trends of the last few years.
Picture this: You get out to the woods, and there’s already a gorgeous safari-style tent set up, complete with a queen-size bed and luxury linens, an en-suite bathroom chock-full of lavish amenities, and the most Instagram-worthy decor (plus wifi to post those pics!). That’s just the start of what you can expect when you’re glamping.
So grab your girls, stock up on rosé, and get ready for a glorious way to experience nature. Here are the best glamping destinations in America and beyond. (And since we love ya, we’ve added some bonus tips on making traditional camping a little more luxe for women who want to stay true to their Girl Scout roots.)

HealthyWay’s Picks for Glamping Destinations in the U.S.

Looking for an outdoorsy getaway that’s not too far from home? The top glamping sites in America have got you covered. Here are a few of the chicest spots from coast to coast.

Eastwind Hotel & Bar (Upstate New York)

Take on the Catskills in style at one of the area’s newest places to stay, Eastwind Hotel & Bar. Originally a 1920s-era bunkhouse for outdoor enthusiasts, the hotel has recently undergone a modern makeover with rustic designs, Frette linens, and private fireplaces. But the real draw of this property, located in Windham, New York, is its Scandinavian-style glamping sites called Lushna cabins.

Minimalists, eat your hearts out: These A-frame structures are simple in design without skimping on the comforts you’d expect from glamping. You’ll have access to a private bathroom, sauna, wireless speaker, barbecue kits, and (of course) wifi—essential for sharing your picture-perfect view of the mountains.
Price: Starts at $159/night per room + $179/night per Lushna cabin

Collective Yellowstone (Big Sky, Montana)

The perfect marriage of rustic and sumptuous, Collective Yellowstone’s luxury camping accommodations in the shadow of Lone Mountain are the perfect home base to find respite after exploring Yellowstone National Park, without giving up the hotel-style experience. The tents look like heirloom cabins under canvas, complete with over-the-bed chandeliers, high thread-count linens, snuggly Pendleton wool blankets, and wood-burning stoves.

When it comes to amenities, this glamping destination has pulled out all the stops: A library of books, board games, coffee and tea, Turkish bathrobes and towels, and even homemade snacks are available in every tent—just in case Yellowstone didn’t have enough to nourish your mind, body, and soul.
Price: $500–700/night

Asheville Glamping (Asheville, North Carolina)

Think tents have to be triangles? Think again—staying true to the creative spirit of the local community, Asheville Glamping has turned dome structures into fun and funky glamping experiences. Each of the three glamping domes comes with its own personality.

Dome 1 features an overhead skylight for premium stargazing opportunities that match its celestial-printed bed linens. Dome 2 is an interior design lover’s glamping dream come true, with a muted color palette, paper lanterns draped from the ceiling, air plants, a cowhide carpet, and accents that echo the shape of the geometric structure—no clutter, all sleek. And the whopping 1,300-square-foot Dome 3 has a 9-foot slide to take you through the bilevel structure in style. Your inner child will love it.
Price: Starts at $135/night

Urban Glamping at The Gwen Hotel (Chicago, Illinois)

Long left to the great outdoors, now glamping’s gone urban with an ultra-luxury tent on the 16th floor of The Gwen Hotel, right on Chicago’s Magnificent Mile. The picturesque tent exudes an “eclectic bohemian aesthetic” you might expect to see at your independently wealthy, hippy-ish aunt’s home in California.

Collin Pierson Photography/The Gwen Hotel

Think drum side tables, macramé seat cushions, braided Indian jute rugs, and lanterns galore, all on a one-of-a-kind site that overlooks the Chicago skyline. You might not have a campfire, but the staff will bring you s’mores at turndown, and that trade-off is A-OK with us.
Price: Starts at $5,500/night

Mendocino Grove (Mendocino, California)

With its crashing ocean coastline, humbling old-growth redwoods, and fern canyons fit for fairies, Northern California offers experiences in nature like no other place in the world. The best way to take it all in: Mendocino Grove’s glamping sites.

The property features 60 spacious tents with lavish beds, indoor plants, private porches, and romantic twinkle lights. In the morning, fuel up at the complimentary outdoor breakfast bar—then hit the trails. Let us know if you make it to the rare pygmy forest.
Price: Starts at $120/night

HealthyWay’s Picks for Glamping Your Way Around the World

Luxury camping is far from a strictly American trend. If you’re looking to add some stamps to your passport, check out these glamping sites in far-flung locales.

Wadi Rum Night Camp (Jordan)

Set deep within the bright orange Wadi Rum desert, you’ll feel like you’re in another world at Wadi Rum Night Camp. The private Bedouin-style tents look like retreats for Princess Jasmine herself, with crisp white cloth draped from the ceilings, plush beds with royal red throw pillows, ornate mirrors, and even genie lamps.

Take a private Jeep tour of the desert at sunset, then settle in and enjoy tea around the campfire with your fellow glampers.
Price: Starts around $211/night

Lofoten Summer Glamping Experience (Norway)

Glamping is often all about the tent. Not the case with the Lofoten Summer Glamping Experience (although its traditional Sami tents do look charming). Here, it’s all about the spectacular views of the mountains across the fjords. The company’s two-night, three-day luxury camping itineraries are perfect for people who want to see nature with a little bit of structure.

You’ll observe wildlife by cruise (fingers crossed you’ll spot white-tailed sea eagles or a whale!), take a wilderness cooking class (you’ll fish for your own dinner!), hike to the area’s best viewing spots, and visit a local goat farm. You’ll also have the chance to help with a beach clean-up—perfect for travelers who want to give back to the destinations they fall in love with.
Price: Starts around $1,990 for two nights/three days

Cabañas CuatroCuatros (Mexico)

This company has given 19 classic Mexican “yurts” near the Valle de Guadalupe wine region the royal treatment with luxurious queen- and king-size beds, fireplaces and air conditioning, minibars, indoor-outdoor wooden showers, and private decks.

The vineyard setting overlooking the sea makes it the perfect spot to sip wine and watch the sun set. If that’s not glamping glory, we’re not sure what is.
Price: Starts at $160/night

Clifton Glamping (New Zealand)

Travel to New Zealand is all about the landscape, and Clifton Glamping in Hawke’s Bay is the perfect place to immerse yourself in it. You’ll stay in safari tents that fall somewhere between cozy cabin and a heavenly bed-and-breakfast, each appointed with a super king bed, feather duvets, and vintage-style kitchens.

And while you could rent a bike or take a dip in the clean river, we recommend saving plenty of free time to soak in the private outdoor tub. Talk about a way to unwind!
Price: Around $200/night

John’s Camp at Robin Pope Safaris (Zimbabwe)

There are safari tents…and then there are tents on safari. The latter is exactly what you’ll experience at John’s Camp, an intimate glamping haven from Robin Pope Safaris in Zimbabwe’s Mana Pools National Park. Even though all of the six Meru-style safari tents have simple, cozy beds, en-suite bathrooms, and uninterrupted views of the landscape, we doubt you’ll only hang out there.

You’ll be at the only national park in the world that allows visitors to walk freely among exotic animals. The up-close action you’ll get with lions, hippos, African bull elephants, and buffalo would make Eliza Thornberry herself seethe with jealousy. (Don’t worry, you’ll have a guide to protect you.)
Price: Starts at $680/night

Enchanting Luxury Tents in the Agafay Desert (Morocco)

Travelers can escape from the hustle and bustle of Marrakech into this picturesque glamping site in the Agafay Desert. Surrounded by an endless expanse of golden sand, these elegant tents (lit only by wrought-iron lanterns) feature everything you need to relax in this intense environment: king-size beds, outdoor lounge cushions, en-suite bathrooms, and big tubs.

With no electricity, you’ll be on a digital detox and able to take in even more of this incredible landscape. Dinners come with three courses of French-Moroccan fusion cuisine, followed by stargazing to your heart’s content.
Price: Starts at $100/night

DIY Glamping: Still want to rough it? Glamp up your campsite!

Maybe you’re craving a camping experience that’s a tad more authentic than glamping—more power to you! Here are some luxe touches you can put on your campsite to infuse it with just a little bit of glam:

Your bed is everything if you’re experimenting with glamping.

Inflate an air mattress in your tent (this is a must!), then cover it with your favorite sheets, a fluffy duvet, a throw blanket, and at least half a dozen pillows. The goal of glamping is to sleep outside without feeling like you slept outside.

You can also liven up your overall tent decor.

Start by draping a few strands of solar-powered twinkle lights around the entrance of your abode. Position a few chairs around an outdoor mat just outside your tent to create a deck-like feature. Then, add some glamping-inspired decorations, like streamers, party flags, lanterns, and wind chimes.

Do yourself a favor and set the table up nicely.

The five minutes it takes to place a checkered tablecloth, candles, Mason jars, and real flatware will pay off tenfold in upscale(ish) dinners, breezy breakfasts, and unforgettable dining experiences.

Get your camp food on point.

Whether you’re cooking over the fire or using your portable burner, camp food can be one of the most memorable parts of spending a night outdoors. Up your breakfast game by whipping up a glamping-style brunch. Mountain Standard makes it easy with its new carrot cake pancake mix. Just add water and fry for a few minutes to get gluten-free, golden-brown pancakes studded with apple chunks, raisins, and coconut. (Pro tip: They get even better with a generous pour of maple syrup and a mimosa to wash them down.)
Speaking of food, you’ll need to plan for s’mores. Epic, epic s’mores. Leave your cheap chocolate at home and instead treat yourself to gourmet dark chocolate, cinnamon churro marshmallows, and the fanciest honey-kissed graham crackers you can find. Voilà! The perfect glamping treat before snuggling into your sleeping bag.

Shower in style.

If possible, set yourself up with an outdoor shower in a secluded place (trust us: it beats the coin-op showers in the communal restrooms). You can hang sarongs around the area for a little more privacy. Then, stock it with mini bottles of luxury shampoo, conditioner, body wash, and other amenities that you might find in the en-suite bathrooms at glamping sites. And go ahead and bring along a nice towel. Tiny self-care treats can go a long way toward helping you enjoy your outdoor adventure to its fullest potential.

Give your bar a little attention.

Plan to make a few glamping-themed cocktails and bring along mini bottles of your favorite spirits, tasty mixers, and some fresh garnishes to doll up the Mason jars you’ll use as cocktail glasses. Don’t forget your shaker!
Whether you’re a die-hard camper who’d never even think of letting someone else set up your tent or you’ve got your heart set on a stunning glamping experience with your gal pals this summer, just getting outside and away from it all is the most important thing. You’ll come home refreshed and invigorated—with a newfound appreciation for your own four walls.

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Life x Culture Lifestyle

Yes, The Wage Gap Is Real: Here's How To Understand It

Post author By Joni Sweet
Post date June 29, 2018

You probably haven’t given much thought to the year 2059, but you might want to mark your calendar: That’s when experts predict women will finally reach pay equity with men. That’s right—just another 41 years(!) until the wage gap gets closed if things keep going the way they’ve been going.
Not so keen about making less money than guys at the end of the workweek? Neither are we.
But here’s the deal: It’s not that employers fundamentally hate women (although discrimination does play a role in lower salaries), or that the government puts some random tax on women’s earnings just because (but the caretaking roles women are expected to play in society do put us at a salary disadvantage compared with our male counterparts). The wage gap is a nuanced issue that requires a lot of unpacking, and even the experts don’t completely agree on what’s causing it.
So, let’s tackle our understanding of the wage gap head on. HealthyWay sat down with Deborah Vagins, senior vice president of public policy and research at the American Association of University Women (AAUW), and Julie Anderson, senior research associate at the Institute for Women’s Policy Research (IWPR), to get some answers about what’s causing the wage gap and what women can do about it.
We also dug up some rage-inducing statistics that show just how bad the wage gap really is. Here’s what we learned.

What is the wage gap?

You’ve probably already heard the statistic that women, on average, make about 80 cents for every dollar earned by a man. So does that mean if you compared your paycheck with that of your male colleague, you’d discover that you earned 20 percent less than him (even if everything else is equal)?
It’s certainly possible, but that’s not exactly what recognizing and addressing the gender pay gap is getting at.
“When we talk about the wage gap, we’re not usually talking about people doing the same job,” explains Anderson. “That’s actually a tricky analysis because there are lots of reasons to be paid differently, including years of experience, education, and performance.”
The wage gap actually refers to something much broader. It looks at the median salaries of all people working full-time, year-round, in every field, and divides the amount women make by the wages of men to determine the difference. Some women fare better than others, depending on their race, age, location, level of education, and profession, but across the board, women consistently make less than men.
Countless statistics show that the wage gap is not a myth.

The wage gap widens for women of color.

As if the discrepancy between a woman’s 80 cents and a man’s dollar wasn’t bad enough, the wage gap gets much wider when you break it down by race and ethnicity. According to a report on the gender pay gap from the AAUW, black and African American women miss out on 37 cents per dollar compared with the guys. That missed income adds up really fast.
“Quite frankly, history has a lot to do with it,” Anderson notes. “For example, even though black women have been in the labor force for much longer than other groups of women, their pay rates are much lower than white women’s. Black women are getting higher levels of education, but we’re not seeing that translate into higher earnings overall.”
[pullquote align=”center”]Countless statistics show that the wage gap is not a myth.[/pullquote]
The wage gap gets even worse for other groups of women. According to that same AAUW report, Native Hawaiians and Pacific Islanders earn only 59 percent of what white men earn, the paychecks of American Indians and Alaska Natives are 57 percent of white men’s earnings, and Hispanic and Latina women face the widest wage gap, taking home just 54 percent of what white male workers do. What gives?
“People in these marginalized communities often don’t have as many opportunities for decent-paying jobs and education,” Anderson says. “There are many, many factors that contribute to it, no matter how you look at it. When you have multiple forms of identity that can be exploited or marginalized, you see a larger wage gap.”
Clearly, the wage gap compounds when you’ve got multiple systemic issues working against you.

Is discrimination to blame for the wage gap?

It seems like a no-brainer: Women make less money than men because of discrimination, right? The experts say that bias against women definitely plays a role in the wage gap, but they have yet to come to a consensus as to just how much discrimination affects the wage gap overall.
“There are lots of factors that contribute to the overall wage gap,” Vagins says. “Obviously, there are a lot of women predominantly working in female-dominated industries, which tend to pay less, so occupation factors in. And then there’s the fact that women face a motherhood penalty and they may be primary caretakers, for which there’s a penalty in pay. These factors are all related to bias. But even when you control for a variety of factors, there’s still a gap in pay that’s left unexplained, and we attribute that to discrimination in the workforce.”
While you can find evidence of discrimination in many statistics related to the wage gap, the problem might be best illustrated by the salaries of recent college graduates. Presumably, men and women should be earning similar wages right after college, when factors like experience and family caretaking responsibilities have yet to come into play for most young adults. But in a report aptly named “Graduating to a Pay Gap,” the AAUW found that women working full time earned only 82 percent of what their male peers were taking home just one year out of college. Why?
Researchers were able to attribute some of the wage gap to college majors (men tended to study subjects that led to jobs in higher-paying fields) and number of hours worked (women reported working about two hours less per week than men, but still more than the traditional 40-hour workweek). But even when adjusted for those factors, there was still a 7 percent difference in the amount women made compared to men.
Experts point to gender discrimination as one potential reason for this unexplained part of the wage gap.

Are women just choosing lower-paying jobs?

Generally speaking, dentists make more than flight attendants, architects command higher salaries than teachers, and investment bankers take home bigger paychecks than graphic designers. And there are very valid reasons for those pay differences. But are women making less because they’re choosing to invest their efforts in lower-paying fields?
“Occupations overwhelmingly done by women tend to be lower paying, while the occupations overwhelmingly done by men tend to be higher paying,” says Anderson. “Until that breaks down and women can move into higher paying fields that traditionally employ men, it’ll be hard to make big progress on closing the wage gap.”
[pullquote align=”center”]“When you have multiple forms of identity that can be exploited or marginalized, you see a larger wage gap.”
—Julie Anderson[/pullquote]
In other words, work done by women just isn’t rewarded quite as lucratively as work done by men. And the problem is that even when women start to move into those higher paying fields in large numbers, they still can’t close the wage gap. One of the most thorough studies related to the wage gap, which looked at 50 years of U.S. census data, found that when the proportion of women increased in particular fields, the salaries for those jobs dropped.
Paula England, professor of sociology at New York University and co-author of the report, told The New York Times, “It’s not that women are always picking lesser things in terms of skill and importance. It’s just that the employers are deciding to pay it less.”

Taking care of your family is another factor in the wage gap.

Is taking care of your family a choice? Depends on who you ask.
Some women spend years planning to have a child, while others are completely surprised when they find out they’re pregnant. And as aging relatives lose their independence, the burden of managing their care frequently falls upon women’s shoulders, whether or not they anticipated or chose to have that responsibility. These commitments take up time and effort that might otherwise be devoted to a career.
But the one factor that’s decidedly not a choice is the lower pay that women end up with after they take on the role of caretaker, which feeds into the wage gap.
“The system is still predominantly built around having women as caretakers,” Vagins explains. Case in point: There are not currently any federal requirements for paid sick leave, paid family medical leave, or paid maternity leave on the books.
The lack of caretaking benefits for women can put them in a position of temporarily giving up a paycheck if they need to attend to the needs of their children and relatives, which obviously impacts women’s wages in the short-term.
But the opportunity cost of prioritizing family over career goes on to widen the wage gap throughout women’s careers. A new mom might have missed out on important client face time, a big work trip, or other career opportunities that were given to someone else on staff. That means she might be passed over for formal recognition in the form of promotions and pay bumps that can go on for years to come. And when you consider that pay increases and bonuses tend to be based on a percentage of your current income, the effect of the wage gap continues to grow over time.
“Employers may pay women less because they have caregiver responsibilities, but it’s actually the opposite for men,” says Vagins. “They tend to experience a fatherhood bonus and make more money once they become dads. It’s that old-fashioned assumption that men are the breadwinners of the family.”
The fact is, moms have it tough at work. Employers are more reluctant to hire mothers (regardless of whether or not they ever left the workforce). And women also tend to shift what it is they’re looking for in a job once they have caretaking responsibilities. The roles that fit their need for flexibility (say, to pick up a kid from daycare or take an aging parent to a doctor’s appointment) tend to pay less.
For example, a woman who was once working at a large law firm may move to a smaller firm with a different workload after she has a baby. She might be looking for a firm that allows her some flexibility in terms of when she does her work, which will allow her to balance her family responsibilities. She might still be working the same number of hours and performing tasks equally as difficult as those at the first job, but because the new position has that flexibility benefit, it tends to pay less.
[pullquote align=”center”]“It’s not that women are always picking lesser things in terms of skill and importance. It’s just that the employers are deciding to pay it less.”
—Paula England[/pullquote]
Men, on the other hand, tend to stick it out at high-paying jobs with traditional working hours, even after becoming fathers.
Our society has yet to place a dollar value on flexible work arrangements, so it manifests as a deficit in women’s pay. And it’s quite possibly the most compelling explanation for the wage gap, says Claudia Goldin, an economics professor at Harvard University, who has spent years studying gender economics. She dove deep into this subject, which she calls “temporal flexibility,” on an episode of the Freakonomics podcast that anyone who’s interested in the wage gap should definitely listen to.

So what can we do about the wage gap?

Make no mistake—the responsibility of fixing the wage gap isn’t on your shoulders. Vagins and Anderson both emphasize that this is a problem that needs to be addressed by policy-makers and employers. But if you feel compelled to take action on this important issue, here are some things you can do:
Talk pay with your colleagues. It’s tough to know what you deserve to be paid without context. Breaking the taboo on financial discussions is critical to fighting the wage gap.
Brush up on your negotiating skills, so you can more effectively request fair pay. The AAUW is on a mission to train 10 million women to negotiate by 2022. Become one of them by signing up for a salary negotiation workshop in person or online.
Connect with women who get it. Ladies Get Paid is an organization dedicated to ending the gender wage gap by providing education and community for women around the world. (They were recently sued by angry dudes for their work.) As a member of LGP, you can attend workshops, webinars, and meetups.
Get politically active. There are at least three federal bills (The Paycheck Fairness Act, the Pay Equity for All Act, and the Fair Pay Act) that aim to take action against the wage gap. The AAUW can help you urge your representatives to support these bills using a simple form that takes about 20 seconds to send. Do it now!
Fight at the state level as well. “This is particularly important right now because a lot of federal bills are stalled in Congress. Contact your state legislators to advocate for change,” Vagins recommends.
Tell others about the wage gap. Talking the wage gap in person and on social media can spread the word and build momentum toward a better future—where we all get paid what we deserve.

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Happy x Mindful Wellbeing

FOMO Isn't Just A Hashtag: Here's How To Overcome It And Find Joy In Missing Out Instead

Post author By Joni Sweet
Post date June 27, 2018

Confession: I’m responsible for FOMO. I carefully curate my social posts to show postcard-worthy pics of my adventures around the world, share only 100-percent positive status updates about my career, and make my relationship with my boyfriend look as romantic as Jack and Rose. My IRL friends tell me that they wish their lives were more like mine.
While I strive to live my best life with sincerity, the show I put on social media is far from reality. My followers aren’t seeing me scrimp for months to save up for travel, regularly spend 12 hours or more each day working in front of my computer, or have a yet another argument with my partner about who’s on dish duty. Posting about that very real side of my life would definitely not induce a fear of missing out—but it’s just not the image I, or most people on social media, want to share publicly. And the fact is, I experience FOMO just as much as my followers do, and it sucks.

What is FOMO?

FOMO is a real thing—not just some funny millennial acronym we throw around behind a hashtag. It makes you feel left behind, like everyone else is on vacation while you’re stuck at the office, or getting a diamond ring on their finger while you’re still playing the online dating game, or buying beautiful homes while you’re struggling to pay rent. And the result isn’t just feeling sorta down in the dumps—FOMO drains happiness and can kill your own self-image.
“FOMO is something that’s very real,” explains Colleen Mullen, PsyD, LMFT, at Coaching Through Chaos. “It’s not a diagnosis, but it’s the anxiety people get about missing out on some exciting, interesting event, and it locks people into their social media.”
Social media isn’t going away anytime soon—leaving you vulnerable to scrolling through FOMO-inducing posts and pics at the worst possible moments. However, there are ways to turn FOMO into JOMO (the joy of missing out, of course), allowing you to find joy—bliss, even!—in the experiences you aren’t having, and gaining a newfound appreciation for your life. Think of it as the modern-day equivalent of turning that frown upside-down.
Here’s why you should start acknowledging this consequence of social media, and how to get over it—STAT!

Here’s how to know if you’re feeling FOMO.

FOMO can be an elusive state. One minute, you’re happily scrolling through Instagram, double-tapping on pics of kittens and beaches, and the next, you’re questioning every choice you’ve ever made in your life. WTF just happened?
You’re probably experiencing anxiety about what you’re missing out on and finding it difficult or impossible to see the beauty of your own life, says Mullen.
[pullquote align=”center”]“FOMO is something that’s very real. It’s not a diagnosis, but it’s the anxiety people get about missing out on some exciting, interesting event.”
—Colleen Mullen, PsyD, LMFT[/pullquote]
Signs you’ve been struck with a nasty case of FOMO include constantly checking your social media, an inability to focus, feeling bad as you scroll through your feed, and always wishing you were somewhere else.
“When you have FOMO, you might notice that you’re doing things just to keep up with everyone else, rather than pursuing activities you’re genuinely interested in,” she adds.
At worst, you might even start to feel like you’re missing out on some of the low points of life. Worried that your #saddesklunch just isn’t as sad as the others on the ‘gram? Blame FOMO!

This is your brain on FOMO.

Do a Google image search of, say, weddings, and you probably won’t feel like you’re missing out. These stock images don’t elicit the same deep feelings of missing out that you might experience if you see a series of photos of your friends and acquaintances in their bridal best.
What’s at the root of FOMO?
Of this example, Mullen explains, “We know that weddings take place in a general sense, so if you see stock photos with models, you don’t have that same longing. You might be able to look at 100 bridal magazines and not get FOMO, but seeing two or three girlfriends posting pictures of their wedding dresses might cause you to collapse. FOMO relates back to that personal connection.”.
FOMO hits everyone a bit differently. You might be feeling really down when you see pics of a friend from college on yet another vacation, whereas your bestie is cheering her on.
How often we experience FOMO has to do with how susceptible we are to these negative feelings.
“If you’re confident, you probably won’t have a lot of FOMO, but if you’re insecure, seeing fun things continue on without you can make you feel like you’re not good enough,” explains Mullen.

FOMO can impact your health.

Seeing #FOMO on status updates makes it seem like some trivial issue that’s as easy to write off as #YOLO. But fear of missing out can have a big impact on our mental health and increase the likelihood of being addicted to social media (another very real thing).
FOMO has a dual nature: It’s both ubiquitous and tough to pin down with exact science. Researchers have found that FOMO affects as many as 70 percent of adult millennials. FOMO is prevalent before adulthood too: Adolescents who feel an intense desire to be popular spend more time on Facebook, which in turn increases their feelings of FOMO and stress.
[pullquote align=”center”]Researchers have found that FOMO affects as many as 70 percent of adult millennials.[/pullquote]
Fear of missing out also has a negative impact on our emotional wellbeing. People with high levels of FOMO are more likely to experience worse moods, feel less competent and autonomous, and experience overall lower levels of life satisfaction.
Worse yet, the more FOMO we feel from social media, the more time we tend to spend scrolling.
“It can have serious repercussions on mental health, leaving you with feelings of shame, low self-esteem, and anxiety,” Mullen says of FOMO.
While more research has yet to be done, one thing’s clear: The relationship between social media and FOMO is not doing us any favors.

FOMO can even affect your career.

Careers already cause anxiety—we’re all worried about our next promotion, accomplishing everything on our to-do lists, making great impressions with our bosses and colleagues, and achieving our work-related dreams. But add in the fact that FOMO happens when you see your friends and other connections crushing it at the office, and career anxiety starts to compound.
“FOMO can cause a person to jump around a lot, career-wise,” says Mullen.
You might notice your LinkedIn contacts racking up more positions to add to their digital resumes, so you start to believe you should be job-hopping, as well. The result might mean a shiny new position—or an unfortunate break-up with a job that actually had a lot of promise. Or, it could make you question your decision to go into your field altogether.
“Fear of missing out can make you feel like you’re not good enough, especially if you’re seeing people climb up the corporate ladder and you haven’t yet made those strides,” she says.
The inability to pay attention to what’s going well in your own career could make you miss out on opportunities that are right under your nose.

FOMO can be your bank account’s biggest enemy.

Keeping up with the digital Joneses gets expensive. Just take a look at one 20-something woman who went into financial ruin trying to become Insta-famous. Even small, photogenic luxuries, like fancy coffees and pedicures, add up quickly.
“Trying to buy expensive handbags and other items you see on social media causes some people to spend money they don’t have and go into debt they can’t afford,” says Mullen.
[pullquote align=”center”]“You’ll see improvements within 48 hours of avoiding social media. You’ll notice you’re not as edgy, and that you can begin to make decisions based on what you really want in life.”
—Colleen Mullen, PsyD, LMFT[/pullquote]
If you think your wallet’s resistant to FOMO, you might be in for a surprise. A survey from CreditKarma found that 40 percent of millennials have gone into debt trying to keep up with their pals. Fear of missing out makes around 1 in 4 people uncomfortable turning down costly events, meals out, and other activities. And nearly 73 percent hide the FOMO-related spending they can’t afford from their friends.
And guess what? That money you’re spending out of fear of missing out on a music festival, luxurious vacation, or designer outfit is cash you can’t spend on hobbies or activities that actually interest you. You end up missing out on your own life, and that’s legitimately scary.

FOMO stresses relationships.

FOMO can creep into your face-to-face relationships in ways you might not expect. In striving to achieve perfection in your family relationships, friendships, and romantic life, you miss out on the joy of the present moment and building deep connections with others.
“In your intimate relationships, you might feel like the grass is always greener somewhere else,” says Mullen. “You end up picking at small things in a decent relationship, especially when all you’re seeing online is the best parts of everyone else’s relationships, not the realities.”
FOMO can also take a toll on your friendships. It might make you feel the need to pursue entry into “cooler” groups, neglecting your existing pals in the process.
“You can get catty when you have FOMO, and it can cause people to use each other to get into certain circles,” says Mullen.
As for your family life, FOMO can make you feel like you’re not a good enough sibling, mom, daughter, aunt, and so on. You might stop sharing your home life online altogether if you don’t feel like it looks as put together as others’, potentially causing isolation, warns Mullen.
“You end up carrying shame about the life you’re living, even though it’s probably a fine life,” she says.

How to Overcome FOMO: Turn your FOMO into JOMO.

Ever experience that feeling of relief (and maybe some guilt) when you bail on what sounds like a fun event just because you needed some alone time? There are ways to experience that JOMO (that is, joy of missing out) every time you start to feel a pang of FOMO.
The best thing you can do to give FOMO the boot is to take a break from social media, says Mullen. “A 30-day social media fast is actually a very trendy thing to do anyway, so no one will be shocked if you announce that you’re taking a break,” she says. “The time away will help you learn that it doesn’t have to control you, and you’ll experience less anxiety.”
Can’t bear to stop posting status updates for a full month? We get it—even just two days away from social screen time can give you a recharge, says Mullen.
“You’ll see improvements within 48 hours of avoiding social media. You’ll notice you’re not as edgy, and that you can begin to make decisions based on what you really want in life,” she says.
When your fast is over, rebuild your relationship with your smartphone in a healthy way. Don’t let the urge to post every little thing you’re doing (or scope out what everyone else is up to) interrupt meaningful moments in your life.
“When you go to events—whether that’s a sports game, a party, a charity event, whatever—leave your mobile phone in your pocket or your purse. Everyone’s so concerned with taking the perfect picture, but what really matters is experiencing life as it happens,” Mullen advises.
[pullquote align=”center”]If certain topics, like fashion or travel, induce your FOMO, limit the time you spend following that content.[/pullquote]
You might find that the content posted by one or two people on your friends list is responsible for triggering the majority of your FOMO. Mute them or unfollow them to maintain otherwise good vibes you might have when you’re scrolling through your feed. If certain topics, like fashion or travel, induce your FOMO, limit the time you spend following that content.
Finally, practicing gratitude can go a long way toward helping you appreciate the life you have right now. Researchers have found that people who regularly journal about things for which they’re grateful or write a letter of gratitude to a loved one experience surges in happiness and optimism.
Try jotting down five small things you appreciate each day—they can include anything from a tasty lunch and sunshine to a major achievement or relationship milestone. That will work wonders to keep your FOMO at bay.
And, if those woes about missing out on some big event start to creep back into your mind, you’ll have a record of the even more amazing things you were up to in the meantime—and see your own life as the covetable adventure that it already is.

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