Author: Joni Sweet

Categories
Lifestyle Well-Traveled

The Packing List You Need To Explore The World With Just A Carry-On

It was the last straw. After a long transatlantic flight back from an incredible trip to Portugal, the magic of travel was rapidly fading as I waited longer and longer for my (ridiculously overpacked) suitcase to arrive at baggage claim. I thought the annoyance of my poor packing skills ended when I carried the massive monstrosity down five flights of stairs at my last hotel in Lisbon (cursing every unnecessary dress and pair of shoes on my original packing list with each step).
Now, the frustration was back with a vengeance. And judging by the growing crowd of other weary travelers waiting for their bags, I wasn’t about to find relief anytime soon.
“Never again,” I decided at that moment, and got to work streamlining my packing list for future trips.
I set some ground rules:

  1. Everything must fit into a carry-on (plus a big handbag).
  2. My travel outfits should offer enough variety for city strutting and outdoor adventuring.
  3. Squeezing in a cosmetics and skincare kit is non-negotiable.
  4. Absolutely, positively no more than two pairs of shoes.

After some trial and error, I finally developed a packing list that worked, and I still managed to find room for a few other travel necessities (like a reusable water bottle and a sun hat) in my carry-on bag. I thought I’d long for the items I used to bring with me on my travels, but now I relish in packing light, spending my mornings abroad researching where to find the best croissant instead of picking the perfect outfit, and avoiding the hassle of checked bag fees and delays at baggage claim (or worse: lost bags!).
Planning to travel soon? Now’s the time to start paring down your packing list and picking up functional, fashionable items that will take you from Texas to Timbuktu. Here are some ideas to get you started.

Packing List Basics for Carry-On Only Travel

When you’re planning to use only a carry-on for a trip, you’ve got to have a game plan. Before you pack a single item, jot down a strategic packing list—and stick to it.
A packing list has dual purposes of limiting how much stuff you bring and reminding you to pack the core travel necessities. You probably already have a sense of the clothing, accessories, and other items you tend to bring on every trip. Write it all down and use that as the basis for your packing list. I recommend saving it digitally, so you can refer to it again on future travels.
Then, customize the packing list to meet the needs of your particular trip.
Business trip? Add the laptop and charger, and perhaps a blazer and heels!
Vegas for a girls trip? Don’t forget to pack a flashy dress!
Epic hiking trip? Break out your trail boots, travel towel, and first-aid kit.
Your basic packing list should include everything you typically bring (pants, shirts, sunscreen, etc.) when you’re on the road, but offer flexibility to accommodate what you might need on different types of trips.

Choosing the Perfect Bag for the Perfect Packing List

Your packing list is only as effective as the bag into which you’re squeezing your travel necessities. Traveling with just a carry-on demands that you be unflinchingly particular about your suitcase.
You want to make sure it’s as large as the majority of airlines allow (this handy list gives you carry-on bag dimensions for more than 170 airlines). Spinning wheels and a telescoping handle will make the bag a breeze to drag around the airport. Finally, look for a carry-on with a few pockets that will help you stay organized—you can even categorize your packing list based on what you’re putting in each section of the bag. There are thousands of carry-on bags on the market, and it’s worth taking a shopping trip to test out a few.
Need some guidance on where to start? I recommend the TravelPro Platinum Magna ($299.99). This bag’s large enough to hold everything on my packing list (and then some!), but it fits into the overhead compartment of every plane on which I take it. The carry-on features a special compartment that helps keep dresses smooth—perfect if you’re going to a destination wedding. The self-aligning wheels prevent the bag from getting stuck when navigating through tight squeezes. Finally, if any part of the bag breaks, you can take it to a TravelPro repair center, thus helping you avoid adding more to the local landfill and paying a hefty replacement fee.
Patagonia’s Headway Wheeled Duffel Bag ($329) is my runner-up pick for a carry-on bag. Its nylon material boasts incredible durability, and it has a collapsable internal frame, making it easy to store when not in use. The company ensures that the factories it works with promote fair labor, safe conditions for workers, and practices that are safe for the environment.
Finally, make use of the airline allowance for a “personal item.” I usually take a large purse for anything I might want to use on the plane, like a book, lotion, and headphones. My go-to is my Lug Mini Puddle Jumper Day Bag ($95) because it’s soft and light. The only thing that I love more than the seemingly endless number of compartments (seriously—I’ve had this bag for two years, and I keep finding new ones) is the company’s commitment to supporting children’s charities.

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Clothing to Include on Your Packing List

When building a cohesive travel wardrobe, you have to abide by a few basic principles:

  • Always choose function over fashion (but hopefully most of your clothes fuse the two together!).
  • Plan to wear most of your stuff more than once on a trip (mixing and matching will make the outfits look fresh!).
  • Choose wrinkle-resistant, comfy garments made from natural textiles whenever possible.

What clothing belongs on your packing list? It really depends on the weather, the type of trip, and, most importantly, what you love to wear.

Dresses

My packing list, for instance, always includes a couple of breezy dresses. Everlane has a ton of contenders for your packing list—check out the light drawstring dress ($98), short-sleeve V-neck dress ($98), or the cotton tank dress (just $28!). Reformation’s Rou dress ($98) can easily transition from day to night, and it has that retro silhouette that will stand out in your Instagram pics.

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Tops

For tops, squeeze in five or six light tanks and tees with varying sleeve lengths, so you’ll be comfortable in any weather.
A laid-back white T-shirt (like the $38 Maggie Tee from Threads 4 Thought) belongs on every packing list—it’s a classic look that can work pretty much anywhere. Amour Vert also has some fun tops, like a cheerful orange tank ($38), v-back flowy tank ($68), striped long-sleeved tee ($78), and roll tab sleeve top ($98).
Since you’re going to wear these more than once, make sure your packing list includes a few different colors and prints to stave off boredom.

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Bottoms

Bottoms can get bulky, so you have to be smart about which ones you include on your packing list.
I recommend two pairs of black leggings (I usually wear one on the plane). These organic cotton leggings ($24) from Pact would be cozy to wear when doing anything active on your trip. A fashionable packing guide should always include your favorite pair of jeans (mine are the $128 high-rise skinnies from Madewell). If the weather’s warm, toss in a pair of denim shorts, otherwise you can feel free to pack a second pair of jeans in another wash for variety.
Finally, I never travel without a crisp, white midi skirt (like this $124 organic cotton option from People Tree)—it can be dressy for a nice dinner, relaxed for the beach, or chic for city sightseeing, and it helps you avoid that frumpy backpacker look.

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Outerwear

Even if you’re going to a hot climate, it can feel chilly in the evening. Definitely include a jacket on your packing list.
Joe’s Jeans has an embroidered denim jacket ($328) that’s both snug and stylish. If you love the embroidered look but need something more budget-friendly, check out this one from Old Navy. If you’ve got cold-weather travel plans, you’ll need a packable coat. The Ultra Light Down Jacket ($69.90) from UNIQLO belongs on every winter packing list. I wore it daily on a recent trip to Iceland, and I fell in love with how warm the insulation kept me and how handy it was to roll the jacket into its accompanying pouch.

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Shoes

Shoes can be the trickiest part of a packing list. Start with a pair of versatile, comfortable sneakers. My jet-setting friends swear by Allbird’s wool runners ($95). For your second pair, you have options: If it’s cooler or you plan to do a lot of hiking, go for a rugged pair of boots—the Kodiak Surrey II boots ($170) can easily transition from town to the trail. Otherwise, opt for a pair of flat sandals, which pack much more easily. These handmade huarache sandals ($118) from Nisolo will look great with just about any travel outfit, and this pair of sandals ($248) from Cousin has been specially manufactured to withstand wear and tear from walking on urban streets.
And remember my rule about only including two pairs of shoes on your packing list? I usually cheat (shh … don’t tell anyone). I always stash a classic pair of flip-flops somewhere in my bag to protect my feet in showers, at the pool, and when I grab a quick hotel breakfast. Flip-flops don’t really count, right?

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Extras

Finally, no woman’s packing list is complete without a bathing suit, a couple of pajamas, two bras (in nude and black), a pair of socks for every day of your trip, and an abundance of underwear. I usually start with two pairs of panties for each day of travel, and then frantically toss in a few bonus pairs just in case.

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Accessories for Your Minimalist Packing List

Accessories can pull an entire look together—but beyond a couple pieces of durable, inexpensive pieces of jewelry (seriously, leave your family heirlooms safe at home!), all of the other accessories on your packing list need to be functional.
Sunglasses are a packing-list must—look for ones that won’t break and have an added edge for travel. For example, IZIPIZI travel-friendly sunglasses ($50) or Ray-Ban’s Folding Classic Wayfarer ($168) will fold down to fit into your pocket.
A lightweight crossbody bag to stash your ID, phone, and wallet will also prove useful for day trips and nights out. Matt & Nat’s ruby-red crossbody bag ($75) has just the right amount of space, along with a striking look. If red isn’t your thing, it comes in a variety of other colors, including some great neutrals.
A lost or damaged passport will ruin your trip, so it’s worth investing in a high-quality passport holder. Cuyana’s multipurpose leather passport wallet ($185) will protect your most important piece of identification and hold all of your credit cards, coins, travel documents, and cash in one place. (Pro tip: Keep some spare cash, an emergency credit card if you have one, and a photocopy of your passport somewhere other than your travel wallet; you do not want to be empty-handed if pickpockets strike.)
Finally, a hat is a must. Some women rely on their favorite baseball cap, but I opt for a packable sun hat that makes more of a statement (and protects my fair skin from burns). Don’t forget to include a few hair ties and bobby pins on your packing list if you like to rock a ponytail.

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Packing List for Personal Care

Paring down my cosmetics and body products was the hardest part of coming up with a carry-on only packing list—those TSA limitations on liquids were the main reason I used to check a bag. But there are some clever ways to abide by the rules and still bring your most trusted products.
If you’re not particular about your shampoo, conditioner, and other liquid personal-care products, scratch them off your packing list—you can pick them up at the destination, or use what’s offered at the hotel. But if you’re like me, and you rely on specific products, invest in a set of silicone travel bottles. They squeeze into a carry-on easily, and you can refill them with your favorite products over and over again.
As for your cosmetics, edit your makeup kit down to the bare essentials. This is easier said than done, and I often have to remind myself that three different tubes of lipstick aren’t necessary for a five-day trip. My travel cosmetics kit includes light foundation (or BB cream), a shimmery blush, highlighter, mascara, and hydrating lipstick. Think about what you’d put on your face if you only had 3-5 minutes to get ready—that’s the only makeup you need when you’re traveling. Throw in a bottle of sunscreen, as well. Your skin will thank you.
It’s easy to forget about moisturizing products, like lip balm and lotion, but they’re worth putting on your packing list. The circulated air in planes can dry out your skin fast, and lotion will help soothe any irritation.
There are tons of other personal care products you’ll want to add to your packing list depending on your specific routine. Here are a few of my travel essentials: nail file, deodorant, disposable razor, soap, toothbrush, toothpaste, comb, floss, medicine, vitamins, tampons, and cotton swabs. A look around your bathroom could help inspire what belongs on your packing list.

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Miscellaneous Travel Necessities for Your Packing List

With all the clothes, shoes, and personal care items on your packing list, your carry-on should look pretty full by now. But believe it or not, there’s a ton of other nooks and crannies you can fill with miscellaneous travel necessities you might want on the road.
Earplugs and noise-canceling earbuds can be a godsend in unexpectedly noisy hotels, and a book can help you get through a long flight. A packable reusable bag (like this $10 grapefruit-print bag from Bando) will be convenient when you go souvenir shopping. Having trouble finding room? Tuck these accessories into your shoes or around your clothes.
Keep up your sustainable efforts by bringing along a reusable water bottle—the aluminum bottles from S’Well are a personal favorite.
Don’t forget to add a phone charger, power bank, and power adapters to your packing list, as well.
Finally, pack your passport, credit cards, and cash. If you’re a hardcore minimalist, all you’d need is these three travel necessities, and you could explore the world with just the clothes on your back. But we’ll stick with what’s on the packing list.

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Categories
Healthy Relationships Wellbeing

How To Make Friends: 7 Strategies Real Women Used To Find Their BFFs

Desperation drove me to do it. “Looking for someone to chill with,” I wrote on the San Francisco Craigslist personals forum.
“I recently moved here from NY to pursue a career in journalism. It’s tough meeting new friends in a new city, especially after college,” my post continued. “I’d love to get a drink and a snack with a cool guy or girl tonight. Let me know if you’re interested.”
I read it over, and felt compelled to add one last line: “Friends only, thanks.” This was Craigslist, after all.
Having relocated to the opposite coast, fresh out of college at age 22, I suddenly found myself without any local friends. I felt pathetic publishing the post, but once the responses started rolling in, I realized I wasn’t alone in feeling lonely. There were actually a lot of us.
The demands of adulthood—from pursuing a career, to growing our families, to finding love—can cause our friendships to take a back seat (and possibly evaporate altogether). Before you know it, you look around and realize you have no one to hang out with. And at this stage in life, it’s hard to even figure out how to make friends, let alone find people with whom you’re compatible.
A response popped in my inbox from another woman about my age. We decided to have a friend date at a local restaurant. While it was every bit as awkward as a typical first date, the experience also brought me a flood of relief: Finally, someone (anyone!) to connect with! We ended up hanging out regularly during my stint in the city by the bay.
Putting yourself out there feels awkward—the fear of rejection can cause even the most extroverted people to crawl into their shells. But friendships play a critical role in our health and happiness. According to a 2016 study, researchers found that people with “a higher degree of social connectedness” had better physiological function and lower risks of certain disorders.
Equally important, our friends act as foundations of support when times get tough, cheerleaders when we’re chasing our dreams, and celebrants for our achievements, large and small.
“It’s important for women to feel connected to their friends and to have that support, especially as we go through life’s ups and downs,” says Nicole Zangara, licensed clinical social worker and author of Surviving Female Friendships: The Good, the Bad, and the Ugly.
Making friends isn’t easy, but you don’t have to publish an awkward post on a sketchy forum to start meeting people. Real women from around the country (and the globe!) shared their top tips on finding new friends—and keeping them. Here’s how you can push through loneliness and open yourself up to friendship at any stage of life.

An Expert’s Take on How to Make Friends

When you’re feeling lonely, it’s all too easy to wallow in it and avoid trying to make friends. Why should you bother? Does friendship even matter?
Having friends absolutely matters, says Zangara. In fact, friendships fulfill more than just a social need—they also influence our health. Research shows that the presence of a “best friend” reduces the levels of the stress hormone cortisol in a person’s body. An active social life can reduce the rates of cognitive decline in old age by up to 70 percent, according to another study. Researchers say that our friends also help us adopt healthier habits, like working out and eating nutritious meals.
“If a friend is trying to get into shape, it can impact the other friends in the group to also get more active,” explains Zangara. “If someone tries to quit smoking, she might become a positive influence on her other friends to do the same. Feeling supported provides happiness and overall greater life satisfaction.”
If those aren’t enough reasons to start figuring out how to make friends, get this: A meta-analysis of 148 studies found that people with stronger social relationships had a 50 percent higher likelihood of survival. Talk about the power of friends!

Opening Yourself Up to New Friends

Making friends as children was breezy for most people. Just sharing a favorite color could be enough for two girls to become besties.
But when we grow up, things swing the opposite direction. It’s like we forget how to make friends once we graduate. What’s the deal?
“When we’re young, we have many opportunities to meet other people in our classes, at our extracurricular activities, on our sports teams, and in clubs,” says Zangara. “It gets harder as an adult because you have to intentionally create the opportunity to meet people, and some of us don’t want to put forth the effort, or even know how.”
Realizing your need for genuinely intimate relationships with friends is a step in the right direction. But before you can approach others, you need to make sure that you’re approachable yourself.
“When making new friends, especially if you’re self-conscious, try to be open minded and ask others about themselves,” Zangara suggests. “Sometimes just a smile can make you seem much more approachable and friendly. Making good eye contact also helps, and you will seem confident.”
People are drawn to each other for different reasons, whether it’s an ambitious career, a shared interest in science fiction, or a quirky sense of humor. It’s natural, and while there’s no way to force it, giving off a confident, positive vibe will increase the likelihood that someone will be charmed by you.

Strategies for How to Make Friends

When you’re longing to find the Thelma to your Louise, you might be at a loss for where to go. But you’re not the first person to navigate the world of making new friends. We asked women from around the world about the strategies that helped them find their besties. While none of them suggested Craigslist, they did share the clever ideas that worked for them.

1. Sign up for sports.

Sherri Bourdo, a physical therapist in Fort Myers, Florida, found herself lonely when she relocated from Wisconsin. So she started looking for ways to keep busy and pursue her passions—and that’s when she found some local friends.
“Volleyball is one of my passions, so I checked into all the local clubs and recreational centers for teams that may need an additional player. Just my luck, a team needed one girl and I joined them for the season. They became (and still are) some of my closest friends,” she says. “The great thing with volleyball or any sport is that most people who play are usually into health, fitness, and staying active, which can help you continue connecting with other people and building more friendships.”
If traditional team sports aren’t your thing, try other ways of being active, like a Pilates class or group hiking. There’s something about the act of moving your body makes it easier to build connections with others.

2. Give someone a compliment.

Bars are a great place to meet friends, right? That’s what Samantha Allen, a legal assistant in Boston, believed when she was looking for new pals. It generally worked—but she did something extra at a local watering hall that made a big difference.
“A few months ago, I complimented a woman at a bar on how wonderfully she matched her red lipstick to the same red shade of her leather purse, and we’ve been good girlfriends ever since. We spent the rest of the night hanging out, and today when we go to dinner or out for walks, we always laugh that so few people meet new friends the way we did,” she says.
Noticing something unique about another person and actually speaking up about it can break the ice on a new relationship. Try complimenting one new person a day to see where it leads you.

3. Try something unexpected (like karaoke).

Whether it’s indoor rock climbing, singing in a choir, or taking a pottery-making class, a new activity can help you break out of your shell and meet friends from other walks of life. For Alexandra Palombo, a communications specialist in Washington, D.C., that activity was joining a competitive karaoke league (yes, that’s a thing).
“Part of its appeal is that you could potentially meet 47 other people that you didn’t know before on any given night,” she says.
It turns out that friends who sing together, stay together. Even though Palombo has since left the league, she credits the experience as the thing that helped her make “about 80 percent” of her local friends, including both her old roommate and her boyfriend of five years.
“I highly recommend that people who are new in town search out stuff like this and give it a try,” she says. “Worst case scenario: It’s no fun. The best case, though, is that you make a ton of new connections outside of your workplace.”

4. Connect through your kids (or your dog).

“Kids are your key and entryway to meeting friends,” says Alison Bernstein, founder of real estate strategy firm Suburban Jungle and mom of four children.
Each social or recreational activity your child has during the week creates an opportunity to strike up a conversation with another mom and hopefully hit things off as friends.
“Chat with other parents at birthday party drop-offs or sporting events,” Bernstein adds. “As your kids make friends, you’ll automatically have things in common with their parents as all your children will go through their ‘firsts’ together, from starting kindergarten, to gaining independence, and ultimately graduation. That common bond goes a long way.”
Don’t have kids? A dog can have a similar effect on helping you make friends, says Bernstein.
“Dogs are always a conversation starter,” she says. “Many towns have dog parks which are great places to socialize. You can meet so many people there and set up dog play dates.”

5. Go on a retreat.

Retreats are like summer camp for grown-ups—not only are they a chance to step outside the routine of everyday life, they’re also a catalyst for friendships to form and deepen, fast. That’s what Andrea Valeria, digital nomad and vlogger at It’s a Travel O.D., recently discovered during a multi-day retreat with nine other women in Playa del Carmen, Mexico.
“I’m constantly trying new travel-related experiences so I can meet more cool people,” she says. “Most recently, I went on an all-women’s entrepreneurial retreat by Vaera Journeys. Spending a week with women who like to hustle as much as I do turned out to be a great idea. I walked away inspired and with a few new friends.”
You don’t have to go too far from home to find a retreat, though. Look for a local retreat with a theme that interests you, whether that’s yoga, spirituality, getting back to nature, or anything else, so you can make friends who are as enthusiastic about something as you are.

6. Get digital.

As isolating as social media and the internet can be, online spaces can also be useful places for making connections—if you know where to look. Estrella Sansait, a Canadian expat living in Spain, says that online groups make it easier for introverts like her to find new friends.
“Opening up to new people has always been a bit of challenge for me. When I moved abroad, I forced myself out of my social comfort zone and was able to create connections with a handful of amazing people through Facebook groups and Meetup. Some of them are still in my life,” she says.
Jacquelyn Kyle, a travel blogger based in New Jersey, also had good luck making friends through digital platforms.
“I used BumbleBFF. It felt a bit shallow to swipe ‘no’ on potential friends, but it was remarkable to me how similar the process is to dating. I went on a few BumbleBFF ‘dates’ that were just as awkward as any romantic date, but before too long I met Alexa. We connected immediately, and each ended up sharing much more about our lives than we’d planned. She’s my best friend, and I’m so happy I met her,” says Kyle.

7. Connect with people in your field.

Your profession instantly gives you something in common with potential new friends, along with tons to talk about. Emily King, owner and creative director of Whiskey & White Events, says that she leveraged her career as a “solopreneur” to spur her social life.
“Not having any coworkers can be lonely. So I’ve intentionally reached out to other creative business owners in my city and industry and a small group of us meet once a month for what I call my Encouraging Friendship Group,” she says. “We talk about our businesses and provide each other with inspiration and support to follow our dreams, both personally and professionally. It’s been incredibly rewarding.”
Wondering how to make friends in your field? Try going to local networking events, joining professional associations, or even just inviting someone with an interesting background on LinkedIn out to coffee. You never know where it might lead.

The HealthyWay Friendship Challenge

Now that you know some ways to start making friends, it’s time to go out and try them. HealthyWay’s challenging you to put yourself out there and approach three potential friends in the next week. Go head, invite a colleague out for drinks, ask the cool girl in your spin class to go to brunch, or set up a much-needed mommy date. Let us know how it goes by hitting us up on Facebook, or snap a pic with your new friend and tag us on Instagram @itsthehealthyway.

Categories
Nosh Nutrition x Advice

What Are Natural Flavors? The Truth Behind What You See On Ingredient Labels

Look on the ingredients label of almost any packaged food, and you’re bound to come across the ubiquitous phrase “natural flavors.” It sounds innocent enough, and it might bring to mind drops of fresh lemon juice, crushed berries, or even some infused hibiscus tea. It’s natural, after all!
But whether you’re concerned about potential allergens or you’re just plain curious about what you’re eating, you might be surprised at what you discover when you dig a little deeper into what “natural flavors” really means. Are they really natural? Where do they come from? Are natural flavors healthy? And why won’t food companies get a little more specific about the natural flavors they’re using in their products?
“Natural flavors are way more confusing than most people think. The assumption may be that they are simple ingredients direct from nature, when in fact they are often chemically altered,” says Dana Angelo White, a registered dietitian in Fairfield, Connecticut. “In many cases, they are derived from substances that in no way resemble the food flavor they represent—meaning the natural flavor that gives something a strawberry-like taste may contain no actual strawberry.”
There are probably more questions than answers when it comes to these mysterious ingredients, but learning about how natural flavors differ from artificial flavors, what impact they might have on our health, and what regulations the government has placed on labeling them can help us make informed choices at the grocery store. Here’s what you need to know about natural flavors.

What are natural flavors?

As White mentioned, there’s a chance that a natural flavor contains none of the original ingredient it’s trying to mimic. So what exactly are they?
“According to the Food and Drug Administration (FDA), natural flavoring can come from an altered version (or versions) of a spice, fruit, fruit juice, vegetable, vegetable juice, edible yeast, herb, bark, root, bud, root, leaf, or plant material, as well as meat, seafood, poultry, eggs, or dairy,” says White.
Flavorists manipulate these ingredients in labs through processes like distilling, roasting, fermenting, and heating in order to turn them into flavoring agents for food.
Natural flavors can also contain one or more chemicals to give a product a specific taste. To get a natural flavor that resembles passion fruit, for example, flavorists may actually use the sulfur-containing volatiles from grapefruit—a less expensive, more widely available fruit. The flavorist might then blend in notes from other ingredients, such as cherries, to create a more passion fruit–like taste.
So why do food manufacturers go through all that trouble, instead of just putting real passion fruit into the product?
“Natural flavors are appealing to food manufacturers because they add flavor without changing the nutritional composition of the food. They can also enhance the aroma and flavor of processed foods, which may make them more desirable,” explains White.

How does the FDA regulate natural flavors?

Whenever you’re talking about ingredients, it’s critical to look at regulations from the FDA. The governing body controls the legal definitions of terms like “natural flavors,” “organic,” and other common terms.
As long as the original source of a chemical was a plant or animal product, it can typically be called a “natural flavor,” according to the FDA. Natural flavors also have close cousins, known as artificial flavors—a term that has its own strict definition.
“Artificial flavors do not need to be derived from plant or animal materials,” says White. “In many cases, natural flavors are more expensive.”
Artificial and natural flavors both contain chemicals. Surprisingly, natural flavors often come from obscure sources that are harder to come by than their artificial counterparts, which has led to environmentally conscious criticisms of natural flavors, and the assertion that “consumers pay a lot for natural flavorings. But these are in fact no better in quality, nor are they safer, than their cost-effective artificial counterparts.”
Food companies are not required to disclose exactly which natural or artificial ingredients are in their products. I was surprised to see “natural flavors” on the ingredients label of an organic smoothie I was drinking at breakfast one morning, so I called the company and asked what they were made of. The representative said she didn’t have the details, and wouldn’t be able to find out for me.
“I wouldn’t be surprised if food companies worked very hard to protect their recipes,” says White. “Many flavorings are made from numerous chemicals, so it might be a difficult answer to give.”
The one thing that the representative at the smoothie company did let me know was that because the product was certified organic, all of its ingredients (including natural flavors) came from organic sources.
“According to the FDA, organic products can’t contain flavorings made with synthetic solvents, carrier systems, or preservatives. Products that are labeled as ‘made with organic ingredients’ have fewer restrictions,” says White.

How do natural flavors affect our health?

Natural flavors are in tons of packaged food products on the grocery store shelves. In fact, they’re the fourth most common nutrition label ingredient (behind salt, water, and sugar), according to the Environmental Working Group (EWG), which rates more than 80,000 foods.
Should we be concerned about how such a prevalent ingredient might be affecting our health?
“Natural flavors are classified as ‘GRAS,’ meaning they are ‘generally recognized as safe.’ But I’m not aware of any testing done on these products when consumed for the long term or when eaten in combination with others. There are so many flavorings, and millions of possible combinations,” says White.
The EWG says that high doses of the chemicals used in natural flavors might actually be toxic, but because natural flavors are so potent, food manufacturers only need to use a very small quantity in each product to make a big impact on our senses.
Most healthy adults can tolerate the amount of natural flavors we typically consume without a known impact on health. However, people with severe allergies to specific ingredients will need to do their homework (or avoid natural flavors altogether) to ensure every product is safe for them to eat. The top eight major allergens, like soy and eggs, are specifically mentioned on labels of products that contain traces of them. But if you have a less common food allergy or you’re sticking to a strictly vegan or vegetarian diet, you’ll need to call the company to see if the natural flavors used in a particular product might contain something you’re trying to avoid.

Food Swaps if You Want to Avoid Natural Flavors

Even though there’s no official data about the long-term health impact of natural flavors, some people are dedicated to avoiding the consumption of vague ingredients. Fortunately, brands are starting to offer some favorite foods that are free of natural flavors.
“I love products that use real ingredients for flavor,” says White. “Spindrift is a perfect example. It uses real fruit and tea to enhance sparking water. It represents what natural flavors should mean.”
LARABAR is a reliable brand for granola bars without natural flavors—great for a morning meal on the go, says White.
For snacks, White has recommendations for treats that are free from natural flavors.
“Instead of packs of chewy fruit snacks, choose dried fruit. It’s naturally sweet and needs no additives. Trader Joe’s has a great selection,” she says. “Skip processed salty snacks and reach for air-popped popcorn. Angie’s Boom Chicka Pop Sea Salt is my favorite—the ingredients are simple and clean.”
Got a sweet tooth? Pass on the commercially baked goods you find at convenience stores and instead bake something from scratch at home, says White. Your local bakery might also have cupcakes, pastries, and cookies that don’t contain natural flavors—just call and ask.
Knowledge is power when it comes to building a healthy, balanced diet. The more you know about natural flavors—and all the other ingredients on your foods’ labels—the more confident you can be in your choices at the grocery store.

Categories
Health x Body Wellbeing

Got A Big Medical Bill? Here’s What To Know About Crowdfunding In Healthcare

Everything was going well for Angie Ebba, a 37-year-old woman in Washington, until she got sick and needed to turn to crowdfunding to pay her bills. She took medical leave from her job to get “poked, prodded, zapped, run through multiple types of machines, passed from doctor to specialist to naturopath, given supplements and medications, and turned into a walking (or depending on the day, sometimes not walking) medical experiment.” Her medical team just could not figure out the cause of her health issues.
Then, she lost her job—and that’s when the real trouble started. The cost of all that poking, prodding, and zapping had really racked up, and the bills were starting to come in. How could she come up with all of the money she needed while still trying to manage her health and find long-term solutions? It was completely overwhelming.
“I kept getting bills in the mail and I thought, ‘I can’t pay these, they’re going to go to collections.’ I had insurance, but the costs of copays, deductibles, and all of that stuff, especially when you’re so sick and they’re trying to figure out why, can really add up. In attempt to alleviate some of that stress, I turned to GoFundMe,” she says.
She had seen friends on social media use crowdfunding to pay for emergencies, but she had never imagined she’d be the one [linkbuilder id=”3261″ text=”asking for help”] online.
“I am not one to ask for money,” she wrote on her GoFundMe crowdfunding page. “I’d much rather raise money for someone else. But today, as much as I hate to do so, I am asking for your help. I have 16 bills totaling close to $3,000, with more coming in each week.”
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When it comes to crowdfunding in healthcare, Ebba’s not alone. From 2010 to 2016, crowdfunding campaigners on GoFundMe raised about $930 million for healthcare costs. YouCaring, a crowdfunding platform dedicated to personal, medical, and charitable causes, has raised more than $1 billion—a significant portion of which was for healthcare costs, says Camelia Gendreau, head of integrated communications at the company. GoFundMe and YouCaring are just two of dozens of crowdfunding sites that people are turning to when they need help paying their medical bills.
“Crowdfunding in healthcare is on the rise, unfortunately,” says Gendreau. “Medical fundraisers make up about half the total fundraisers on our website. We’re here because too many Americans are slipping through the cracks, and they need financial support from friends and family.”

Why do people crowdfund their medical costs?

Scroll through your Facebook feed on any given day and you’re bound to see a friend asking for donations for their medical bills. Why are so many people crowdfunding the costs of their healthcare? One of the biggest reasons is the fact that medical treatments cost a lot more than people expect, even if they have insurance, says Gendreau.
“Almost half of Americans can’t afford a $400 emergency expense,” she says. “In 2016, the U.S. spent about $10,000 per person on healthcare. When you take those stats and compare them to the fact that around 60 percent of personal bankruptcies in the U.S. are caused by medical expenses, it paints a dire picture of healthcare in America. Crowdfunding is a last resort.”
But economics are only half the reason for the ubiquity of crowdfunding in healthcare. Prior to widespread use of the internet, people may have held pancake breakfasts, yard sales, and other local events to raise money for a neighbor’s medical expenses. But as people started moving their in-person communities to the digital space, much of that effort has gone online to crowdfunding platforms.
“[In previous generations,] you could always ask to borrow some money from a neighbor, or get emergency childcare. But as we’re all pursuing economic opportunities and moving away from our homes, our networks have become more widely distributed and it’s harder to tap into them in person. Crowdfunding allows people to recreate these social support networks in an online environment,” says Gendreau.
Not only do distant friends and relatives offer financial support, they also send words of encouragement—helping the person in need feel less alone during a tumultuous time.

Benefits of Crowdfunding for Healthcare

The most obvious benefit of crowdfunding in healthcare is the increased likelihood that someone will wind up with the money they need to pay their medical bills. The donations can make a big difference in keeping someone afloat. But there are a number of other positives to crowdfunding as well.
Ebba said asking for money online connected her to loved ones in a way that lifted her spirits when she was dealing with her medical issues. People reached out to send well wishes, offered rides to doctors’ appointments, and even dropped dinner off on her front porch.
“Creating the campaign and asking for help was incredibly difficult at first, but then it became very liberating when I saw I had people in my life who wanted to support me and care for me,” she says. “Of course, the monetary donations were helpful, but the people who reached out and offered support created a sense of community. That act of vulnerability turned out to be really beautiful.”
The emotional support Ebba felt through her fundraiser is common among those crowdfunding in healthcare, says Gendreau.
“The primary non-monetary benefit of crowdfunding in healthcare is getting people to rally around your cause. Most people start fundraisers on YouCaring because they have a financial need, but the most positive comments we get from successful fundraisers are around the social aspect and the emotional support they received,” she says. “They often turn around and donate to people in similar situations, and share their own inspiring stories that give people a breath of fresh air and some hope during a hopeless time.”

The Pitfalls of Crowdfunding in Healthcare

Crowdfunding isn’t all free money and cheerful words from afar. Raising money for medical bills online does come with some potential downsides people should consider before creating a crowdfunding campaign.
American culture is fiercely independent (we’re built on that whole “Pull yourself up by your bootstraps” philosophy). As such, you have to swallow a lot of pride to start asking for help from the people around you.
“It was awful and hard to ask for help at first,” admits Ebba. “So much of our general sense of self-worth is tied about in our ability to take care of ourselves.”
Crowdfunding in healthcare also requires people to give up privacy and talk publicly about their personal medical issues. These stories are what inspire donors to open up their wallets. Crowdfunders who don’t explain in detail why they need money may not see much success, says Gendreau.
“Not everyone is comfortable opening up and telling their stories. Some people are so crippled by their fear of opening up that they start crowdfunding campaigns with very cursory descriptions that don’t let donors into their lives. Those fundraisers don’t usually do very well, so that’s a downside,” she says.
That running total of donations you see on crowdfunding campaigns might not actually be the amount that ends up in the beneficiaries’ pockets, either. While YouCaring has never required fundraisers to pay a portion of proceeds back to the company, GoFundMe only recently made its personal campaigns free for users (prior to that, it took 5 percent of donations). Other platforms still charge fees for crowdfunding in healthcare, and beneficiaries can almost always expect to lose a portion of donations to cover payment processing.
Beneficiaries of crowdfunding may face tax implications, as well.
“We advise everyone who starts a fundraiser on YouCaring to consult with a tax advisor to ensure they have all information they need before they start receiving money,” says Gendreau. “Typically these donations are considered non-taxable gifts, but we’re not tax experts and we like to refer people to professionals in taxes and accounting.”

How to Create a Successful Crowdfunding Campaign for Medical Bills

The success of crowdfunding in healthcare can be all over the board. You might see someone exceed their goal of raising $300,000 to cover the medical costs of managing multiple sclerosis, while another crowdfunder seeking $2,500 for an X-ray might not receive a single dollar. What makes a medical crowdfunding campaign successful?
First and foremost, you need to tell a compelling story. Giving vague reasons about your need for a large sum might make potential donors think twice about sending money to your campaign. You should share why you’re trying to raise money. Be as specific as possible about where the funds will go, whether it’s to help pay for medical equipment, transportation to healthcare appointments, or an invasive surgery, says Gendreau.
Crowdfunding in healthcare also sees the most success when the goals feel achievable to donors.
“If you think the total you’ll need might be closer to $100,000, that number could seem daunting to the community, so we recommend starting with $50,000,” she says. “If you hit that goal, it’s really easy to up the goal to $100,000, and it’s a good opportunity to give donors an update and thank them for their support.”
Speaking of updates, those are critical to success when crowdfunding. Letting people know how you’re doing—for better or for worse—helps build a community focused on your needs.
“Honesty makes a great update, plain and simple,” advises Gendreau. “Positive updates are really empowering and helpful to donors. But if you aren’t having a good day and the reality is that chemotherapy has made you really nauseous and you’re struggling, it’s important to say what you feel in the moment to rally support. Let the community know how they can help.”
Sharing your crowdfunding campaign on social media, including Facebook, Twitter, and Instagram, helps build awareness and could ultimately lead to more donations.
“Social media was the only way that I promoted my crowdfunding campaign. Friends would then share the campaign with their friends,” says Ebba. “Social media gets a bad rap from a lot of people, but for people with disabilities and chronically ill folks, it can be a lifeline to humanity.”
Like many crowdfunding platforms, YouCaring gives fundraisers the chance to be featured on its site. This extra exposure can help increase the chances of hitting your goal.
“We use an algorithm that takes into account geography, fundraising goals, and other diverse factors to choose campaigns to feature. Once you’ve raised more than half your goal, you increase your chances of being featured on the homepage,” says Gendreau.
Finding a way to give back to donors demonstrates gratitude for people’s generosity, and encourages them to make repeat donations. You don’t have to spend money on special gifts and products, though. Ebba gave back to donors by publishing an original poem every time her crowdfunding campaign allowed her to pay a medical bill.
“I didn’t want to ask for money without giving something back in return, but I didn’t have a whole lot to give. Writing a poem related to whatever bill I paid off or the procedures that had taken place inspired some people to donate. It also helped me feel better,” says Ebba.
Not a poet? There are dozens of other ways to show your appreciation, says Gendreau.
“Thank donors with emails, notes, cards, or however you see fit. Posting a video of yourself thanking donors also works well. If you find a beautiful, meaningful way to thank donors, they’ll really appreciate it,” she says.
Finally, when thinking about what success means for crowdfunding in healthcare, remember that it’s not only about the money. Even though Ebba raised less than 25 percent of her crowdfunding goal, she is grateful for the campaign for other reasons.
“Crowdfunding was a success in that it helped financially, but beyond that, it made me realize the vast support network I had. It became easier to reach out for smaller things, like a ride to an appointment,” she says.
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Categories
Fresh Fashion Lifestyle

Dressing For Love: 7 Date Night Outfits For Every Occasion

Maybe it’s not quite love at first sight, but you both swiped right and decided to meet up Friday night. You’re going out to that swanky Italian place that just opened up downtown—it’s bound to be an interesting experience and could lead to something more. You’re buzzing with excitement over the possibilities.
But you take a look a look at your closet and dread sets in: What are you supposed to wear to impress your date?
You probably want something flattering (that doesn’t look like you tried too hard). You’re looking for something that’s sexy yet comfortable and that won’t reveal when you’ve had a few ravioli too many. You hope to find the perfect balance between trendy and classic. And of course, the date night outfit has to come in that perfect shade to complement your baby blues. But where do you begin putting together a look?
HealthyWay’s got you covered. We’ve put together a guide to help you find the perfect date night outfits for every occasion, whether you’ll be slurping spaghetti, bouncing around the best cocktail bars in the city, or doing something a little more adventurous. (Trust us: You can find love at the indoor rock climbing gym.)
Here’s what to wear on your next date.

Date Night Outfits for When You’re Dressing for Love

Dressing for love is an art, rather than a science. There are no hard and fast rules for choosing a date night outfit that will make your sweetheart swoon. More than anything, you want to create a look that’s true to who you are.
If the date night outfit makes you feel amazing about yourself, you’re golden. Confidence is the most beautiful quality in a partner. Do you love mixing and matching prints? Throw on your splashiest skirt and strut with pride. Maybe you’re more of a minimalist who feels gorgeous in classic cuts. Go for a monochrome look that accentuates your silhouette.
Beyond dressing authentically, however, there are other factors to consider. What’s the weather forecast? What’s the planned activity? What’s the vibe of the venue? You want to find a date outfit that will keep you comfortable, whether you’re hiking on a chilly spring day or standing for a few hours as your favorite band jams on stage. It’s always a good idea to grab a sweater (doesn’t every restaurant have a draft?), wear shoes that don’t pinch (at least not too much!), and make sure your accessories don’t get in the way.
One last tip: Always try sitting down in your date night outfit before you go out. It could shift in ways you wouldn’t expect, and you may want to make a quick swap to something that hits you in all the right places, whether you wind up sitting or standing.

First Date at a Casual Pizza Joint

Nothing takes the edge off a first date quite like agreeing to go somewhere friendly and chill. But what’s the right date night outfit for a casual dinner? Try that classic early 2000s favorite: jeans and a nice top.
Madewell’s curvy high-rise skinny jeans in black sea hug the body in all the right places. They come in dozens of sizes, including inseams specifically for short, tall, and “taller” women. The raw hems and hand-ripped knees will show that you’re on point with 2018 fashion trends.
A sheer top elevates the overall look into a flirty ensemble. BB Dakota’s lacy short-sleeve crew neck top or Free People’s v-neck muscle tank would look sharp with high-waisted skinnies—and offer enough wiggle room for you to nervously scarf down too much pepperoni if it comes to that.
Date night outfits don’t always require heels. Keep it casual with a pair of cute flats, like sustainable footwear brand Rothy’s black flats with a pointed toe, which are made from recycled bottles, or Sam Edelman’s on-trend woven mule.
The lace top should be the most eye-catching element of your casual date night outfit. Simplify your accessories with some gold bangles, like these recycled brass stacking cuffs from SOKO, handmade by Kenyan artisans. Stash your keys, phone, wallet, and lipstick in a chic black bag, like this eco-friendly clutch from Matt & Nat.

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Luxe Date With Your Long-Term Partner

We tend to settle in and get cozy when we’re in a long-term relationship. But your partner wants to splurge on a five-course meal at a Michelin-starred restaurant, and you’ve got to dress the part. What’s the best date night outfit to wear when you want to dazzle your partner (who has already seen you in everything)?
This is the perfect time to try something bold and eye catching, like a jumpsuit. Yumi Kim’s known for its rompers and jumpsuits. The brand’s silk floral romper radiates the right amount of romance for a summer date night outfit. A long-sleeve midi dress in a pretty floral print is a smart alternative to wear when the weather’s cooler, and the draped wrap style will hang nicely on a variety of body shapes. If prints aren’t your thing, check out this solid black jumpsuit from Amour Vert. The sustainably made garment features hypoallergenic silk that can be worn year round and is colored with only nontoxic dyes.
Choosing the right shoe is critical when wearing a jumpsuit. A heel gives you a lift that will turn heads. Sam Edelman’s ankle strap block-heel pump in nude creates lean lines and elongates your legs. Or we love these block heel sandals from ABLE, which employs women living in poverty around the world. The store only offers cruelty-free items, so you’ll feel good knowing no animals were harmed in the making of your heels.
Tie your hair back in a low bun or flirty braid and wear an understated yet elegant necklace like the Cascade Lariat from ABLE to show off your neckline. Stash all your essentials in a statement-making crossbody bag, such as this mini chain saddle bag or a sleek modern clutch from Urban Originals. The overall date night outfit will look both sexy and sophisticated—perfect for wowing your long-term sweetheart.

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Rock Concert With Someone You’re Getting to Know

It’s been a few months and you’re really enjoying spending time with this person. You noticed their favorite band is playing a live show in a couple weeks and you scored tickets! This occasion calls for a date night outfit with an edgy rocker vibe that will make you the star of the show.
Let’s work from the top down. A muscle tank with graphic vintage elements is a nice throwback to the rocker look from the 1970s, especially if you knot the bottom. This sequin tank from Express has elongated arm holes that will play peekaboo with colorful a lacy bralette (this one from Amazon comes in a ton of colors). Alternatively, create a rocker chic look with this distressed tank from Alternative Apparel and this classic collar necklace from Nisolo. For a more eclectic vibe, add a layered-look necklace and a stack of rings to finish off your look.
Keep the ’70s vibes flowing with high-waisted wide leg jeans from sustainable fashion giant Reformation, which cleans a thousand gallons of water for every pair sold. Lucky Brand offers a pair of tomboy-style jeans with a similar cool factor. If your concert date is outside during warmer months you might opt for a cool pair of cut-offs like this one from AGOLDE.
A date night outfit for a rock concert demands a shoe that’s both stylish and comfortable (you’ll be standing for a few hours). ASOS has the perfect pair of studded sandals with a chunky block heel for comfort and stability. But if any sort of heel will stifle your dancing, choose a metallic sneaker instead for a date night look that’s both fun and funky. These shiny sneakers from Veja are perfect for grooving all night, and they’re made from eco-friendly materials.
You’ll want to keep your hands free to hold a drink and shoot pics of the band, so try to take advantage of your pockets to hold your lipstick, phone, and wallet. If you have to carry a bag with this date night outfit, choose a small shoulder bag that features fun details. Urban Originals vegan leather embossed shoulder bag should do the trick.

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Indoor Rock Climbing on a Third Date

Active dates are one of the best ways to get to know your new beau a little better. If you’re heading to the indoor rock climbing gym, you’ll need to find a date outfit that allows for ample range of motion but won’t hide your figure or compromise your style.
Sustainable activewear brand ADAY’s leggings are stretchy, sweat-wicking, and supportive. These leggings will move with your body as you climb to the top of the rock wall, and they have a handy pocket for your phone and keys. Outdoor Voice’s Slashback Crop Top will keep you dry and supported even as you work up a sweat. Throw on a cool bomber jacket, slip into some fun slides or sneakers, grab a cute gym-friendly bag, and you’ll be ready to go.
For makeup, you’ll want to keep it more natural, but tarte offers a great gym essentials kit for a natural but active-date-ready look.
Socks are usually an afterthought for date night outfits, but you’ll need to pick a nice thin pair to slide on with your rock climbing shoes. Bombas offers a four-pack of no show socks in neutral colors with the classic bumblebee logo, and they’re a great conversation starter while you’re gearing up to climb: For every pair sold, the brand gives a pair of socks (one of the most requested items at homeless shelters) to someone in need. If you thought your heart could only be worn on your sleeve, think again!

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Going on a Hike With Your Crush

A friend that you’ve been crushing on for a while has invited you to take a hike. You’re both friendly and familiar, but you’re trying to take things to the next level. What should you wear?
Layers are your best friend here: You’ll want to bundle up to fight off the chill of the morning with the ability to strip off heavier garments as you warm up on the hike. Think leggings, tank top, sweatshirt, and maybe a hat and scarf, depending on the weather.
Outdoor Voice’s Hi-Rise 7/8 Legging are a great pick for a hiking date legging. The sweat-wicking fabric, four-way stretch, and universally flattering fit that sculpts, lifts, and tones make them perfect for exploring the great outdoors. On top, start with this strappy two-in-one tank from lululemon, then layer on something that offers some protection, like Athleta’s sustainably-made Vitamin Sea Jacket. This jacket offers UPF 50+ coverage and is made from post-consumer plastic bottles, meaning it’s not only doing good for you—it’s helping the environment as well.
Finally, if the weather necessitates additional layers, add a vest for a date outfit that’s fit for the forest. This lightweight water-resistant packable down vest is a great choice that can be rolled up, packed neatly into the included carrying bag, and stored in your backpack if you get too warm. Toss your hair into a ponytail, throw on your favorite baseball cap, and get ready to hit the trail (hopefully hand-in-hand with your hiking buddy!).

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Date Night Outfits for Formal Events

Every once in awhile, you’ll get an invite to go somewhere truly extravagant, like a charity gala, the opera, or the ballet. You’ll need a date night outfit that will turn heads as soon as you walk in the door.
You can’t go wrong with a little black dress, but try to find one that has some attitude and isn’t too short. This body-con midi dress from Nordstrom has a faux wrap look with ruching at the sides that accentuates the body-con fit and is flattering for your waistline. With this look, you can really dress it up with glam statement jewelry like these Miguel Ases handmade earrings, which are very lightweight and comfortable. Polish off this sleek look with a dramatic smokey eye using Kat Von D’s Shade + Light Eye Contour Palette.
For a head-turning color in a silhouette that will wow, go for Reformation’s Callalily dress. With a deep v-neck, an open back, and a high slit, you’ll be turning heads in this date night outfit.
If you’re looking for a truly stunning date night outfit for a formal event, Monsoon’s embellished maxi dress exudes old-school Hollywood glamour. The intricate beadwork is handmade not only to give each dress a unique look, but also to help sustain traditional craftsmanship techniques in Asia.
Carry everything you need in an acrylic clutch that brings an element of surprise to an otherwise classic look. This Cult Gaia clutch has a mod appeal. If you’re looking for something a little more traditional, Gigi New York offers a variety of clutches that can be used both for day and evening, like this Stella Fold-Over Clutch which has a conveniently detachable crossbody strap.
Sexy stilettos are a must for fancy date night outfits. Check Beyond Skin for high-end, cruelty-free footwear designs, like these t-strap stiletto heels. Or try Sam Edelman’s Ariella Ankle Strap Sandal for a moderately priced, versatile go-to.

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Date Night Outfits for When You Just Want to Netflix and Chill

Date night doesn’t always mean going out: Sometimes snuggling up with your SO on the couch in front of a few flicks can be more romantic than anything else. A chill night is no excuse to look frumpy, though.
Date night outfits for movies at home should create an alluring look that allows you to sprawl out and snuggle up comfortably. The silk sleep set from Everlane is a casual date night outfit with a cute cut your guy will love. Conversely, you could slip on these cropped joggers from Anthropologie and a super soft but stylish sweatshirt from Athleta.
And when it comes to Netflix and chill, what you wear underneath matters just as much as what’s on top. Choose a matching bra and panty set that makes you feel like a goddess. The Secret Life of Hummingbirds lingerie collection from Naja gives you a variety of flattering styles, all of which are made by single mothers or women heads of households. If supporting other women isn’t sexy, we’re not sure what is.

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Categories
Well-Traveled

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

When you think of things to do in New York, you probably imagine being in a yellow taxi zooming down the street, seeing the flashing lights of Times Square, and making your way through crowds of people strutting down the sidewalk. And the overwhelming imagery’s not far from reality—the city is a hectic, vibrant place that never stops moving.
New York doesn’t exactly have a reputation as the world’s most restorative destination, but New Yorkers know that taking care of their bodies and minds is essential to thriving in such a hurried environment. We’ll book it to that yoga class (even after 10 hours at the office), we’ll splurge on a gorgeous manicure (especially at a non-toxic salon), and we’ll insist on walking an extra six blocks at lunch for the best salad. These forms of self-care keep us locals going in our everyday lives while energizing travelers to see all that this amazing city has to offer.
Considering all of the incredible things to do in New York, where’s a healthy traveler to start planning her trip? Right here!
During the past five years I’ve called this city “home,” I’ve tried (almost) every vegan restaurant, embraced eccentric exercise classes (trapeze, anyone?), and searched out the most tranquil spas (it’s a hard job but someone’s gotta do it).
If there’s one thing I know well, it’s all the fun, healthy things to do in New York. And I’m about to share them with you.

Things to Do in New York: Healthy Food and Drink

New York might be best known for its pizza and bagels (and you should definitely indulge in those while you’re here!), but the city also has a healthy food and drink scene to write home about. Where else can you find vegan pizza that looks like a still life, gold-dipped matcha soft serve, and local produce in the shadows of skyscrapers? Exploring the healthy food and drink options should be at the top of your list of things to do in New York—and you won’t have to travel far to find it.
Friend of a Farmer: Brunch tops every local’s list of her favorite things to do in New York, and you can’t go wrong at Friend of a Farmer in Gramercy. With a stone fireplace, floral wallpaper, and exposed wood-beam ceilings, this rustic two-story restaurant feels as warm and welcoming as your grandma’s house. This pioneer of the farm-to-table movement serves up hearty, country-style brunch options, including homemade granola, buttermilk apple pancakes, cinnamon-raisin French toast, and omelettes galore.
Avocaderia: New York will never have the abundance of avocados found in California, but there’s one place in the city that comes pretty close: Avocaderia. Avocado is used in every single item on this fast-casual eatery’s menu, from toasts and bowls to smoothies and desserts. You can find everything at their original location in Industry City, Brooklyn, or at a space that’s set to open this spring in Chelsea.
by Chloe.: If there’s ever a time to get a fast food fix, it’s when you’re traveling. Fortunately for visitors to New York, you can do it sans guilt at by Chloe., a popular vegan [linkbuilder id=”6654″ text=”fast food”] joint that focuses as much on dishing out healthier versions of your [linkbuilder id=”6652″ text=”favorite foods”] (pesto meatball sandwich, anyone?) as it does on creating a chic, Instagrammable atmosphere. (The Greenwich Village location has wicker swings for chairs!) There’s always a line of people waiting to order, but once you dig into the whiskey barbecue sandwich (with smoky mushrooms and seitan, grilled pineapple, onion marmalade, and sauteed kale on a potato bun) and a Hostess-style cupcake, you won’t regret the wait.
Double Zero: The list of the top things to do in New York always includes sampling the pizza—seriously, it’s the best. You could grab a hit-or-miss slice from wherever, but I suggest you make a reservation at Double Zero, a classy dairy-free pizza joint from the famous plant-based chef Matthew Kenney. These aren’t your run-of-the-mill pizzas: The cheese is handcrafted from cultured nuts, the low-gluten crust crackles with every bite, and the pies are piled high with your choice of toppings, including shiitake bacon, wild mushrooms, and farro–fennel sausage.
Union Square Greenmarket: Area farmers set up shop in Union Square Park on Mondays, Wednesdays, Fridays, and Saturdays year-round. New Yorkers love this place, and once you see the vast abundance of produce, local wine and spirits, fresh cheese, and homemade bread, you will too. If having a picnic in Central Park is on your list of things to do in New York, you’ll find everything you need to fill your basket here.
Matcha N’ More: That 24-karat gold-dipped matcha ice cream I mentioned? This is where to find it, along with lattes, lemonade, croissants, and cream puffs—all made with ceremonial-grade matcha from Uji, Japan.
Mother of Pearl: If you think tiki bars are tacky, you’re in for a delightful surprise at Mother of Pearl. The East Village cocktail lounge elevates the tropical experience with swaying palm-leaf fans, totem-inspired bar stools, and vintage parrot upholstery. Fruity cocktails (both boozy and virgin!) are served in an endless variety of novelty glasses, including mini skulls and an open-mouthed shark. Soak it all up with plant-based Polynesian snacks.

Things to Do in New York: Wellness, Self-Care, and Fitness

One of the things out-of-towners always ask locals is, “How do you live here?” The things that overwhelm visitors—mainly the noise, the crowds, the sensory overload—can drive even locals a little batty after a while.
So we burn off steam at [linkbuilder id=”6653″ text=”creative fitness”] classes and fill our schedules with all the best wellness-inspired things there are to do in New York. Here’s where you can escape the frenzy.
Haven Spa: Out of all of the spas in the city, Haven Spa near Washington Square Park offers the most consistently thoughtful, relaxing, and innovative experiences. (The team once created a Game of Thrones–themed spa package.) The Mini Escapes menu is the best bet for travelers on a time crunch. It includes five 30-minute treatments—such as a body scrub, manicure, and massage—that will restore you on the fly. Have a little more time? Try the “Fire and Ice” facial, which uses anti-inflammatory botanicals to leave you with a healthy glow.  
AIRE Ancient Baths: Indulging in a 90-minute bathing ritual at this lofty, candlelit Tribeca space feels otherworldly. The restored 19th-century textile factory boasts half a dozen water chambers, including a cold plunge pool, a hot bath, and a saltwater pool that gives you a weightless feeling. The entire experience has roots in ancient Greek, Ottoman, and Roman civilizations and promises to relax your muscles and ease joint tension while toning the skin and improving circulation.
tenoverten: Non-toxic nail care isn’t easy to find, so a visit to tenoverten is one of the essential things to do in New York for people in need of safe pampering. The nail salon, with four beautiful, minimalist-designed spaces in New York, is a favorite among magazine editors for its detail-focused mani–pedis and exclusive use of high-performance, 8-free polish.
Modrn Sanctuary: This luxury wellness center offers alternative therapeutic experiences you’ll be hard pressed to find anywhere else. Looking to deepen your yoga practice? Book a chromaYOGA class, which combines classic yoga flows with color therapy to align your chakras in Modrn Sanctuary’s Himalayan salt room. You can also try acupuncture, cupping, crystal light cleansing, aromatherapy, and meditation in a special pod that’ll make you feel like you’re flying.
Trapeze School New York: If you’ve ever dreamed of running away and joining the circus, you’ve got to include a class at this trapeze school on your list of things to do in New York. Encouraging instructors in the two-hour introductory class give you the training and confidence you need to grab a metal bar, leap from a platform in the clouds, and soar through the air on the flying trapeze. They’ll also teach you how to swing from the bar using just your legs. It’s not an easy feat, but if you can conquer it, you’ll get an upside-down view of One World Trade Center that you’ll never forget.
Circuit of Change: The mat classes at this intimate, no-frills studio will push you to new heights, both mentally and physically. Circuit of Change’s signature class, Mind Body Bootcamp, combines kickboxing, plyometrics, yoga, stretching, and bootcamp exercises for 55 minutes of non-stop movement that will invigorate and inspire you.
Box + Flow: Ever wanted to punch up your yoga practice? Box + Flow does just that with its combination boxing-meets-yoga classes. You’ll start with 35 minutes of shadowboxing and heavy bag work to get the blood pumping. Then you’ll round out the classes with a juicy yoga sequence to open up your hips and heart.

Things to Do in New York: Tourist Fun

For new visitors to the city, the sheer number of amazing things to do in New York could fill a book. There are historic buildings, important monuments, world-class museums, perfectly preened parks, and so much more. But if you’re looking for a healthier way to tackle the tourist sites, you’ll have to be intentional with your itinerary. Some spots just have more to offer—and these won’t let you down.
The High Line: Few parks offer the sort of urban mystique found at the High Line. You can walk the 1.45-mile-long promenade—historic train tracks converted into a park with lush gardens, romantic lighting, moveable wooden lounge chairs, and crazy-cool views of downtown Manhattan—on your own. Or take one of the fascinating tours that explain the secrets of the High Line and how New Yorkers rallied together to preserve and repurpose this unique space.
Citi Bike: This bikeshare program has 12,000 bikes and more than 700 stations around Manhattan, Queens, Brooklyn, and Jersey City and offers short-term passes for tourists looking for a refreshing way to get to all the fun things to do in New York.
Fit Tours NYC: The motto of Fit Tours NYC says it all: “If the views don’t take your breath away, the workout certainly will!” The company offers fitness-focused tours of Central Park led by an exercise instructor who doubles as a tour guide. Tour options include 5K fun runs, core tours, and sunrise yoga walks.
Rubin Museum of Art: This beautiful museum in Chelsea is dedicated to Himalayan art and culture and is a sanctuary that connects the reality of contemporary life to the myths, legends, and visuals of Buddhism, Hinduism, and other Eastern philosophies. The rotating exhibits offer plenty to admire and contemplate, but if you’re looking for an even more engaging experience, check out the events calendar. It’s chock-full of creative workshops, inspiring talks, dance and music performances, and much more.
The Metropolitan Museum of Art: With artifacts spanning more than 5,000 years of art and culture, the Met offers so much to see that you could spend days wandering around the encyclopedic museum and never get bored—talk about a good way to get your steps in. You could grab a map and wander around the exhibit halls that most interest you or hop on a guided tour or gallery talk and learn more about the exhibits from the knowledgeable docents. If you happen to visit on a Friday, stay for the evening drop-in drawing session. The museum provides all the materials (and inspiration) you need to practice sketching among the world’s finest works of art—no judgment allowed or talent required.
Statue of Liberty: Visiting the Statue of Liberty is one of the most popular things to do in New York, and it has a healthy twist you might not have realized: a tightly spiraled staircase inside the bodice with 377 steps leading up to the crown. Who thought there’d be hiking on a trip to one of the biggest cities in the country?

Things to Do in New York: Shopping

There’s a reason New Yorkers are always seen with a half dozen bags strapped on each arm: This city has too many tempting shopping options. Stretch your legs at the massive department stores (Bloomingdale’s is my favorite!) or pay a visit to some local gems and see what treasures you uncover.
Credo Beauty is a great spot to stock up on eco-friendly, cruelty-free cosmetics and body products. You can create a custom lipstick at the BITE Beauty Lip Lab, using all-natural ingredients. And if you need one-of-a-kind souvenirs, head to Artists & Fleas in Chelsea Market, where local artisans and craftspeople sell handmade jewelry, block-printed apparel, vintage clothing and records, and cute totes.  

Categories
Nosh Nutrition x Advice

Asked And Answered: What Do Nutritionists Eat?

It seems that every day a new study comes out touting the magical health benefits of one food, while another piece of research scolds us for eating too much of something else. The ever-evolving world of nutrition is so tough to navigate that most of us struggle to build a healthy, balanced diet.
But if there’s one group of people who should be able to nail food choices, it’s nutritionists. They’re trained in the proven principles of a healthy diet and stay up to date on the latest research about what—and how much—we should eat.
Armed with all of that knowledge, nutritionists probably fill their fridges with organic produce, stick to the leanest cuts of protein, nosh on celery sticks for snacks, and never indulge in sweet desserts…right? What do nutritionists eat, anyway?
To find out, we asked Amy Goodson, a registered dietitian nutritionist from Dallas, to spill the secrets of what she really buys at [linkbuilder id=”626″ text=”the grocery store”] and eats on the go.
(Spoiler: Her kitchen’s not filled with organic foods, but it definitely has a bottle of red wine.)

Q: What inspired you to become a nutritionist? Tell us a bit about your background.

A: I became interested in nutrition through fitness. In college and grad school, I taught group exercise and was a personal trainer, which enhanced my interest in nutrition and inspired me to look at what becoming a registered dietitian actually involved.
While just about anyone who has learned about diet and nutrition can say they are a “nutritionist,” becoming a registered dietitian requires four years of college, participation in an accredited 9–12-month internship, and passing a credentialing exam. So while people might refer to me as a nutritionist, the registered dietitian credential is what truly makes the difference in my profession.

Q: Let’s cut to the chase: What do nutritionists eat? Give us the rundown of what a typical day looks like for you and how you choose the foods on your plate.

A: For breakfast every day, I eat oatmeal with a decent amount of peanut butter, half a small protein muffin, and coffee with milk. That never changes.
The rest of the day depends on my schedule. When I’m on the go or traveling to a speaking engagement, lots of my meals consist of healthy snack food. I end up eating lots of what I like to call “mini meals.” Lunch might be string cheese, turkey, whole grain crackers, and fruit, or I might eat some apples, grapes, and cheese, or a Kind protein bar or an RXBAR. I prefer these mini meals over heavier lunches, and I typically eat two of them between breakfast and dinner.
For dinner, I might have a salad with salmon, nuts, cheese, and fruit, or green beans with turkey, cheese, and crackers. There are always veggies and protein at dinner, but it can come in different varieties. And of course, a glass of red wine a few nights a week, as well.

Q: What about in between meals? What are some nutritionist-approved snacks?

A: Again, it goes back to my mini meals philosophy. I might do whole grain crackers with cheese, or fruit and cheese, or peanut butter and apples. In a pinch, I reach for a protein bar. The protein helps you feel full.

Q: How much do calories matter to nutritionists? How does that influence your food choices?

A: I have always had to watch what I eat to stay my size, so while I don’t count calories or track the numbers, I can do a quick estimate in my head. I am definitely aware of roughly how many calories are in my meals, but I wouldn’t be able to tell you an exact total at the end of the day.

Q: Tell us about a nutritionist’s grocery-shopping routine. Where do you buy your food? How often do you visit the grocery store?

A: I buy food wherever it’s convenient, often Walmart, Whole Foods, and Central Market. Sometimes I’ll go to Kroger. I typically go grocery shopping about once a week, unless I’m traveling.

Q: Some nutritionists swear by meal planning. Is that something you do as well, or do you tend to wait for inspiration to strike while you’re at the grocery store?

A: Sadly, I don’t love cooking! I’m single, live by myself, and my weeks are so busy with work, travel, and life stuff that meal planning isn’t a big thing for me. I’m a creature of habit, so eating the same variation of things is fine for me. I guess I don’t have the chef gene!

Q: Is everything you buy organic and/or genetically modified organism (GMO) free?

A: Actually, none of what I buy is organic or GMO free. Organic does not make food healthier—I just wash my fruit and veggies well. There’s also no need to spend more on organic dairy, either. In the world of agriculture, which is similar to technology, advancements in science (such as with GMO foods) are key to production. To feed a growing world, genetically engineered foods will be required. There are tons of studies that say GMOs are perfectly safe, so GMO or non-GMO, I eat it.

Q: Clean eating is a huge trend in the health world right now. What does clean eating mean to a nutritionist?

A: To me, it means focusing on trying to eat whole foods much more often than processed foods. It’s not that I never eat processed food, but I try to choose whole, fresh foods as often as I can.

Q: Care to share a nutritionist’s guilty pleasures?

A: I go by the 80/20 rule, which says that 80 percent of the time, you should choose healthy foods. The other 20 percent of the time is about living a little! That’s when I eat food I would not typically eat every day. My favorite appetizer dishes are cheese plates or spinach and artichoke dip with corn chips or pita. Saturday nights are when I tend to have dessert, but I’ll try and split it with someone if we’re eating out or limit myself to a few bites of something sweet if I’m at home.

Q: What do nutritionists eat when traveling?

A: Trays with combinations of cheese, fruit, nuts, and crackers are my go-to snack in an airport. I have eaten this meal in just about every form it comes in. If I’m looking for a restaurant in a new city, I’m hands down seeking out the best place for fish with roasted veggies and some of my favorite sides, like polenta and grits.

Q: As a nutritionist, you know a ton about what’s healthy and what’s not. Which ingredients and products do you avoid, and why?

A: There are thousands of products and ingredients on the market, so it’s difficult to pinpoint exactly which ones I avoid. I just try to stick to fresh, whole foods whenever I can. I focus on nutrient-rich meals and try to make the healthiest choice when whole foods are less available, such as at a fast food place.

Q: What’s the biggest health myth you hear as a nutritionist? Now’s your chance to bust it!

A: There are too many nutrition myths to count. The amount of misinformation in the health world is unreal. The one that really irks me, though, is the idea that you have to cut out one particular food or food group to lose weight. Everyone has their own opinion on what that particular food is. But the truth is that there’s no one food that makes you gain weight and there’s no one food that helps you lose weight. Reaching and maintaining a healthy weight requires a balance of carbs, protein, fats, veggies, and fruit, and eating appropriate portion sizes.

Q: What are the top five foods you can’t live without as a nutritionist?

A: It would have to be peanut butter, oats, cheese, roasted veggies, and red wine. Oatmeal with peanut butter is the start to every day of my life—the fiber, protein, and healthy fat get me going after my morning workout. Cheese is one of my favorite easy proteins, and I love pairing it with roasted veggies. As for the red wine, it works for dinner, happy hour, and girls’ night out. Sharing a glass with a friend is good for my heart and my soul!

Categories
Food Philosophies Nosh

Paleo Vs. Keto: Which Is Best For You?

More and more people are changing their diets in an effort to look and feel their best. And if you’ve been researching diet plans, there’s no doubt you’ve come across two of today’s trendiest food philosophies: the paleo diet and the ketogenic diet. Both promise to help people boost their health by cutting out certain food groups and focusing on key nutrients. But when it comes to paleo and keto, how do you know which food philosophy is right for you?

HealthyWay
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“When I teach public classes with around 60 people, paleo vs. keto comes up every time,” said Julie Stefanski, a registered dietitian with OnCourse Learning. “Both diets have different rules and serve different purposes.”
There’s no one-size-fits-all approach to healthy eating. To help you find the right diet for your goals, we’ve broken down everything you need to know about paleo and keto, from the philosophies and benefits to the permitted foods and potential dangers.

Paleo vs. Keto: Learning the Basics

Proponents of both the paleo diet and the ketogenic diet rave about how changing what they ate improved their health. But the truth is, each diet is based on very different philosophies with specific outcomes. Understanding the basics is the first step in figuring out whether paleo or keto is the best fit for you.
The paleo diet looks to our Paleolithic-era ancestors for guidance on what to eat. Advocates say that when humans started farming roughly 10,000 years ago, our diets changed for the worse. They blame some of today’s health problems, such as obesity and heart disease, on the consumption of foods early humans didn’t have access to, such as grains, legumes, and dairy. The paleo diet encourages people to consume only foods that were available before advent of farming, such as fresh fruits and veggies, nuts and seeds, lean meat, and fish.

HealthyWay
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Paleo guidelines sound a lot like those of another “clean-eating” plan: Whole30. But is the paleo diet the same as Whole30?
“Whole30 is similar to paleo, but it’s more restricted and structured. Paleo has a much wider array of foods you can choose from,” says Stefanski.
HealthyWay
iStock.com/Koldunov

Like the paleo diet, the ketogenic diet is also based on what people ate a long time ago. Doctors in ancient India and Greece used fasting diets similar to the ketogenic diet to help people manage their epilepsy, but they weren’t exactly sure why it was effective. It wasn’t until the 1920s that physicians discovered a link between a low-carb, high-fat diet (with moderate protein and no starch or sugar) and seizure reduction.
HealthyWay
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Since then, people have started adopting the ketogenic diet for another potential benefit: weight loss. The ketogenic diet works by simulating the effects of starvation and pushing the body to rely on fat, rather than sugar, as its primary source of energy—a state known as “nutritional ketosis.” But it’s not the only diet that can put your body into ketosis, says Stefanski.
“The Atkins diet is a type of ketogenic diet,” she explains. “The South Beach diet can also be ketogenic. It all depends on exactly how many carbs you eat.”

Paleo vs. Keto: Understanding the Similarities and Differences

As you learn more about paleo and keto, you’ll discover the two food philosophies have a lot in common. The ketogenic diet and paleo diet each have their own devotees who boast about how the eating plans helped them shed pounds, improve their health, and even manage certain diseases and chronic conditions. Neither diet allows much, if any, consumption of grains, legumes, starch, or refined sugar, and both keto and paleo encourage people to eat animal proteins.

HealthyWay
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Since both diets also cut out major food groups, adherents might not get enough nutrients from food alone, Stefanski cautions.
“Taking a vitamin is vital to staying healthy when you’re restricting your diet,” she says. “These diets may not offer enough ways to meet your calcium and vitamin D needs.”
But beyond that, the two diets have more differences than similarities. One of the biggest differences between paleo and keto is how to handle carbohydrates, says Stefanski.
“Paleo looks at the type of carbs and how they’re prepared or processed, whereas the ketogenic diet focuses on the amount of carbs someone’s eating,” the dietitian explains. “There are a lot of foods people consider to be paleo, such as root vegetables, that are healthy but exceed the amount of carbohydrates you’re limited to on the ketogenic diet.”
HealthyWay
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Unlike the ketogenic diet, the paleo diet doesn’t focus on entering a state of ketosis. Instead, it demands that followers seek out high-quality, nutrient-dense foods, preferably grown without pesticides or other toxins. People on the paleo diet get their fat from fish, lean meats (especially grass-fed beef), and nuts, whereas ketogenic diet followers have more flexibility and sometimes include high-fat dairy products in their meals as well.
You should also look at potential health risks when evaluating paleo or keto—or any other specialized diet, says Stefanski. She believes that the paleo diet is healthier overall because it encourages you to eat a greater variety of fiber-rich, plant-based foods than the ketogenic diet.
HealthyWay
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“With the ketogenic diet, there’s an increased likelihood of constipation. You aren’t getting enough fiber from plants to make sure you’re going to the bathroom enough,” she says. “The ketogenic diet might not be good for the bacteria in our gut, either. You really don’t get enough prebiotics, so the diet should be approached with caution.”
Finally, if you’re not great with math, the ketogenic diet might not be for you. It requires you to count the amount of fat and carbohydrates you consume and maintain a strict ratio. Paleo, on the other hand, is more concerned with what you put in your body (rather than how much), so it’s generally more forgiving than keto.

Paleo vs. Keto: Which is right for your goals?

When deciding between paleo and keto, your success will depend on your lifestyle and exactly what you’re trying to achieve.
Are you trying to lose weight? Manage health issues? Cut out processed foods? Each food philosophy comes with its own set of potential benefits and challenges.
“I definitely see the ketogenic diet being used more for weight loss and blood sugar control over any other reason,” says Stefanski. “From a medical perspective, the ketogenic diet is also used for seizure control. The ketones are beneficial for your brain.”
Paleo, on the other hand, tends to appeal to people who are striving to live an overall healthy lifestyle instead of just trying slim down. It has close ties with the CrossFit community and the philosophy that food should be considered primarily as fuel for the body. Some people believe the paleo diet helps fight disease and illness as well, says Stefanski.

HealthyWay
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“Some of my clients are more interested in the paleo diet to boost their immune system. It tries to get rid of things like preservatives, which are unnatural,” Stefanski explains.
Are you an athlete? Your dietary choices will affect your performance, Stefanski notes. “A sprinter on the ketogenic diet might not have enough glycogen stored in their muscles, so that could hurt their performance. Cyclists, on the other hand, might want to shift to a high-fat ketogenic diet to increase their endurance,” she says.
Before you make a decision about paleo vs. keto, you also need to consider your individual food preferences and how much time you have to shop for groceries, prepare meals, and cook.
HealthyWay
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“Both of these diets require a significant amount of food prep, so they might not work for someone who’s super busy,” cautions Stefanski. “It’s even more true with the ketogenic diet, and you may start relying on unhealthy convenience products rather than made-from-scratch meals.”
Still undecided? The good news is that you don’t have to choose between paleo and keto—the diets are complementary enough that you can do them both at the same time, says Stefanski, who recommends taking a gradual approach.
“Start picking mainly paleo diet foods and limiting sugar and highly processed foods. Once you get used to it, you can think about starting to count and restrict carbohydrates. You can reduce carbs without going as low as the ketogenic diet,” she notes.
HealthyWay
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Whether you’re debating paleo vs. keto, or any other diet, restricting your [linkbuilder id=”6666″ text=”food choices”] will have an impact on your health. It’s important to work closely with your physician and a dietitian to make sure you’re getting enough nutrients, says Stefanski.
“Don’t just start haphazardly. Get your doctor to run blood work first. Then, work with a dietitian to set a start date, decide what you’re going to eat, and what supplements you need to take,” she says.
Her bottom line? “It’s really important to have a plan if you want to succeed on any diet.”

Categories
No Gym Required Sweat

Get Lost (And Find Yourself) On America’s 6 Best Hikes

The rigor of a hike rewards us with fresh air, breathtaking views, and a reconnection with nature. But getting to know ourselves a little better might be the biggest payoff of all. As famed mountaineer Sir Edmund Hillary once said, “It’s not the mountain we conquer, but ourselves.” There’s something moving about strapping on your hiking shoes and hitting the trails.
But the benefits of being out in nature don’t stop at a spiritual uplift. One study found that spending time in the forest could help lower blood pressure and cortisol levels. Other research shows that walking for 90 minutes in nature leads to lower activity in the part of the brain associated with depression. Clearly, a prescription for ecotherapy might be just what we need to improve our health and wellness.
Feeling inspired? You could strap on your hiking shoes and head to your nearest trail today. But the U.S. is filled with amazing hikes worth a bit of travel time. Here are a few of the country’s best hikes that we know you’ll love.
[sol title=”Dragon’s Tooth Trail” subheader=”Virginia’s Blue Ridge Mountains”]
Considered an integral portion of the Appalachian Trail, the Blue Ridge Mountains are equal parts challenging, breathtaking, and approachable. And with Amtrak’s recently restored passenger train service to Roanoke, Virginia, hikers can easily reach the area.

A post shared by RunVaBlueRidge (@seandonachy) on


The Blue Ridge Mountains offer a variety of scenic trails. Try Dragon’s Tooth Trail: a rugged 4-mile hike that features interesting rock formations, including the namesake 35-foot spire jutting from the ground. It looks like something straight out of Game of Thrones.
[sol title=”Hanakapiai Trail” subheader=”Kauai, Hawaii”]
Hike an ancient valley to see a river, beach, and waterfall, all within a few hours, on the North Shore of Hawaii’s oldest island, Kauai.

A post shared by kim sarno (@conduit80) on


The moderate Hanakapiai Trail bursts with ecological diversity—look out for wild ginger, guava and banana trees, and lush tropical plants. You’ll also catch a picture-perfect view of the protective lagoon at Ke’e Beach, a top-notch snorkeling destination.
[sol title=”Blue Basin Overlook” subheader=”Oregon”]
The hills in central Oregon aren’t just appealing for their vibrant blue-green layers of stone, formed by volcanic ash, they’re also filled with fossils.

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The moderate 3.5-mile loop trail will give you incredible views of the colorful hills, along with an overlook of the entire John Day River Valley.
[sol title=”Coyote Gulch” subheader=”Utah”]
Hikers are spoiled when it comes to trails in southern Utah. But Coyote Gulch in the Grand Staircase-Escalante National Monument looks like something straight out of an oil painting. The remote trails in this area can be long and challenging, so many hikers opt to camp overnight.


That said, travel blogger Kristin Addis has written a handy guide on how to hike Coyote Gulch in just a day. “It’s an outdoor enthusiast’s dream,” she writes. You’ll hike under beautiful, swirling arches of smooth rock in the most striking shades of orange, see hardy wetlands, and test your balance on rock scrambles.
[sol title=”Point Reyes National Seashore” subheader=”California”]
With more than 1,500 species of plants and animals, views of the crashing Pacific ocean, and expansive grasslands, Point Reyes National Seashore is a marvelous place to experience the wild beauty of the West Coast. Trails here range from one to six hours.


Kick off your day at the Tomales Point Trail to Windy Gap, an easy 2-mile walk through one of Point Reyes’ best wildlife viewing areas (expect to see elk, rabbits, birds, and maybe even a bobcat!). You’ll also be treated to some spectacular ocean views. Up for more? You can continue on the trail for another couple of miles, watching it get less and less tame as you approach the point.
[sol title=”Acadia National Park” subheader=”Maine”]
Love great views? The Beehive Trail in Acadia National Park for you—as long as you’re not afraid of heights. It’s a short but strenuous uphill climb with iron rungs to help you ascend.

A post shared by Brittany Nye (@brittnye207) on


Along the two-to-four-hour hike, you’ll get bird’s-eye views of Maine. In fact, some visitors to the park report that Beehive Trail offers the best photo opportunities in all of Acadia National Park.
[related article_ids=21691]

Categories
Health x Body Wellbeing

Think You Might Have A Stomach Ulcer? Here’s What You Need To Know

It’s happening again. You finished lunch a little while ago and that painful burning sensation in your stomach is back. You pop a Tums and wait for relief, but you know that it won’t last and your heartburn will probably start up again soon. You start to feel queasy and hope you don’t need to run to the bathroom. Why does this keep happening after every meal?
You might have a stomach ulcer. There are more than half a million new cases of stomach ulcers every year, and around 25 million Americans will get an ulcer at some point during their lives, according to the Centers for Disease Control and Prevention (CDC). This health issue is relatively common, but the good news is that ulcers have a high likelihood of being permanently cured.
So how do you know if your stomach pain is caused by an ulcer? HealthyWay asked Will Bulsiewicz, MD, MSCI, the board-certified practicing gastroenterologist behind the popular gut health Instagram account @theguthealthmd, to bust the common misconceptions about stomach ulcers. (Hint: Spicy food doesn’t cause them!) He also shared expert advice on diagnosing, treating, and preventing the disease. Here’s what you should know about stomach ulcers.

Understanding the Condition

There are many myths and misconceptions that swirl around when people talk about stomach ulcers. So let’s set the record straight, starting with the name.
“The term ‘stomach ulcer’ is something that people use liberally to refer to a peptic ulcer, which occurs in the stomach or in the first part of the small intestine, known as the duodenum,” says Bulsiewicz. “A peptic ulcer is basically a breakdown of the lining in the small intestine or stomach due to a disruption in the natural balance between inflammation and the barrier to inflammation that exists in the body.”
In other words, it’s a sore or hole in the lining of the stomach or the first part of the small intestine. Ouch!
So what causes stomach ulcers? You’ve probably heard that spicy food can burn holes in your stomach lining or that a stressful lifestyle contributes stomach ulcers, but that’s not entirely true.
“It does make for an interesting story, though,” explains Bulsiewicz. “After the Germans bombed England in World War II, they found that the rate of stomach ulcers rose substantially, so that’s where the myth that stress causes stomach ulcers comes from. While there’s some truth to the concept of a stress ulcer (they’re common in patients who are critically ill with organ failure), it’s generally caused by a bacterial infection.”
That’s right—rather than a few months of heightened stress causing stomach issues, the Helicobacter pylori bacterium (commonly known as H. pylori) is actually responsible for around 90 percent of ulcers.
“Many people will carry H. pylori without showing any symptoms. There are theories that exist that we have evolved to have this bacteria and it’s protective, but it also disrupts defense mechanisms in the stomach and therefore causes ulcers in stomach or the first part of the small intestine,” says Bulsiewicz.
As for other causes of stomach ulcers, the main culprit can be found right in your own medicine cabinet: non-steroidal anti-inflammatory drugs (NSAIDs), like aspirin, ibuprofen, and naproxen. (Note: Acetaminophen, or Tylenol, is not an NSAID.)
“Long-term use of NSAIDs can break down the natural defense mechanisms in the stomach and small intestine and cause direct harm, wearing away the lining,” says Bulsiewicz. “I don’t love these medicines, because when someone’s having severe gastrointestinal bleeding, it’s often because they’ve been using too much of these medicines to treat arthritis and things like that.”
Stomach ulcers can also be caused by Zollinger–Ellison syndrome, a rare condition that causes the body to produce too much acid. Zollinger–Ellison syndrome occurs in only about 1 in every 1 million people and is more common among men between the ages of 30 and 50, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Your doctor can run tests to determine if you have Zollinger–Ellison syndrome.

Signs You Might Have a Stomach Ulcer

Everyone suffers from the occasional stomachache—it’s no fun, but it usually passes after a couple hours without cause for alarm. But what if the pain is recurring? Could it be an ulcer? What do stomach ulcers feel like?
“The classic indicator is pain in the upper part of the stomach in your midline, but not quite in the chest. It’s the epigastric area,” says Bulsiewicz.
The doctor goes on to explain that mealtime can influence when you feel the worst.
“If it’s a stomach ulcer, the pain happens right after eating. If the ulcer is in the small intestine, it will hurt two or three hours after a meal,” he added.
However, pain isn’t the only sign of a problem. Other stomach ulcer symptoms include nausea, getting full too quickly (a condition known as “early satiety”), and anemia. Abnormal vomit and stools, such as if they’re bloody or look like coffee grounds, can also be big warning signs.
“If you have severe abdominal pain or any of the other symptoms, you should go see your doctor,” warns Bulsiewicz. “Don’t wait until it worsens to ask what’s going on.”
Delaying treatment for a stomach ulcer could lead to potentially serious complications.
“It might erode all the way through the lining of your stomach or intestine and create a perforation. You’ll develop peritonitis and there’s be a sudden onset of severe abdominal pain. It’s also possible to develop an obstruction, where the ulcer causes a deformation of the tube, or lumen, of the intestine and food can’t get through,” says Bulsiewicz.
If you suspect you might have a stomach ulcer or another gastrointestinal issue, get in touch with your physician as soon as possible. Early treatment can help you avoid painful complications down the road. 

How to Get a Diagnosis

When it comes to any health issue, reading about symptoms on the internet should be used strictly for gathering background information. Only a medical professional can say for sure whether you have a stomach ulcer.
Generally, your doctor will start by checking for an H. pylori infection, which might indicate a stomach ulcer. They can look for the bacteria through a stool, blood, or breath test.
You may also need to undergo an upper endoscopy, one of the best ways to diagnose a stomach ulcer, says Bulsiewicz. You’ll receive anesthesia, then the gastroenterologist will slip an endoscope (a thin, flexible tube with a light, camera, and tools to collect tissue for a biopsy) down your throat to look for sores.
“Once I’ve diagnosed it as an ulcer, I can administer a treatment during the procedure if medically appropriate. The endoscopy is the most direct test. It presents the least likelihood of missing an ulcer and it offers opportunity for treatment,” he says.
While used less frequently, a barium swallow can also help determine whether you have a stomach ulcer. This test involves swallowing a liquid with barium sulfate, which will coat the upper part of your gastrointestinal tract. Then the doctor will take a series of X-rays to watch the contrast and potentially spot an ulcer.
Your doctor will provide a recommendation on the best way to diagnose a stomach ulcer in your body.

Treating the Problem

Once your doctor confirms you have a stomach ulcer, he or she can begin making recommendations for treatment. The good news is that most stomach ulcer treatments are short and will help you feel better fast. Stomach ulcers are relatively common and easily cured with the right medical interventions.
“If you have H. pylori, the classic treatment is called a triple therapy. It’s a combination of two antibiotics—usually amoxicillin and clarithromycin—and a proton-pump inhibitor (or PPI), such as Prevacid, Nexium, and Prilosec, to reduce stomach acid,” says Bulsiewicz. “You’ll start to feel better in a few days unless you have a severe ulcer.”
Some doctors may treat a stomach ulcer with a histamine-2 (H2) receptor antagonist, rather than a PPI, to help your body cut down on acid production. The exact combination of drugs, dosage, and duration of treatment will depend on your medical history and the severity of your stomach ulcer.
As with almost every drug, stomach ulcer treatments such as PPIs do come with the risk of side effects. However, Bulsiewicz says that PPIs are safe and effective for the treatment of stomach ulcers.
“Many of the studies people have seen reported in the news about PPIs and their risks are overblown. In general, we believe these medicines are very safe. While there are risks, taking the medicine for 4 to 8 weeks is going to be completely safe for most people,” he says.
Your doctor may also provide recommendations for treating stomach ulcers with natural remedies in addition to medical preventions. For example, Bulsiewicz says that in addition to a PPI, he’s used fiber and probiotics to treat ulcers. This approach fosters gut health and may help prevent future stomach ulcers.
“Fiber, probiotics, and possibly fermented foods: These are things I believe in. What’s cool is that most things that contain fiber also have prebiotics, the food found in plants that feeds our gut microbiome and helps our body work the way it’s supposed to,” Bulsiewicz says.
Garlic and licorice root may potentially help heal stomach ulcers, but more research is required before they can be relied on as a natural treatment, adds Bulsiewicz.

Soothe with food.

What you put in your body can have a big influence on how you feel when you have a stomach ulcer. Bulsiewicz recommends eating a high-fiber diet (as long as you don’t have an obstruction) and limiting consumption of spicy and acidic foods.
“They can aggravate an ulcer. You should also avoid processed foods, which may impair healing of the ulcer,” he says.
It’s a good idea to lay off alcohol and smoking when you’re treating a stomach ulcer, Bulsiewicz cautions.
So what are the best foods to eat when you have a stomach ulcer? Stick with fresh, low-acid fruits and vegetables and lean meats. They’ll give your body the essential nutrients it needs during a time of healing. You may also consider eating homemade sauerkraut, which contains beneficial bacteria for your gut.

Stomach Ulcers and Pregnancy

During pregnancy, there are always heightened concerns about the impact health woes will have on the mother and the baby.
“Pregnancy may actually be protective when it comes to peptic ulcers, because increased progesterone levels from pregnancy lower stomach acid output and create more protective mucus. Nonetheless, ulcers can still happen and are more likely in those who smoke or who have a prior history of ulcer disease,” says Bulsiewicz, adding that if you think you might have a stomach ulcer while you’re pregnant, your doctor can perform an endoscopy—ideally during the second trimester—to make a diagnosis.
“There are safe medication options that could be used to treat the ulcer, such as the H2 receptor antagonists,” says Bulsiewicz.
Your doctor is the best source of information for diagnosis and treatment of a stomach ulcer during pregnancy.

Preventing Stomach Ulcers

Perhaps you’ve figured out that something else was the cause of your stomach pain (ate one slice too many at a pizza party? We don’t judge!), but now that you’ve read about stomach ulcers, you’re worried about getting one. How can you prevent it from happening to you?
“Be cautious with your use of NSAIDs. That’s what I see as the dominant controllable factor,” says Bulsiewicz.
He also recommends moderating the amount of alcohol you drink, quitting smoking, and eating a clean, healthy diet.
“Maximizing your consumption of fruits and vegetables and really doing your best to not consume processed foods is to everyone’s benefit,” says Bulsiewicz.
If you’re worried about getting a stomach ulcer, talk to your doctor so you can work together to decide the best way to check for an H. pylori infection and prevent gastrointestinal issues.