Author: Katie Martin

From Supplements To Safe Home Recipes, Here’s What You Need To Know About Probiotics

Post author By Katie Martin
Post date December 6, 2017

Your gut doesn’t just tell you swiping right on Tinder after 2 a.m. is always a bad idea. Your gut is your body’s entire digestive tract. Its work begins the moment you open your mouth to take a bite and ends in the bathroom (where, let’s be honest, most Tinder swiping takes place).
The gut is actually a pretty complicated system: Food moves from your mouth through the esophagus into your stomach, where digestion occurs. Once food is digested, the contents of your stomach move into the small intestine, where amino acids, fats, and sugars are broken down and absorbed into the bloodstream. Any material left over is sent to the large intestine, where unabsorbed sugars and proteins are turned into energy. From there, what’s left in your large intestines solidifies and is excreted as your so-called morning constitutional.
Living inside the gut are probiotic bacteria, which help the digestive tract do its job.
But what exactly are probiotics?
Kara Landau, gut health expert and founder of Travelling Dietitian, explains:
“Probiotics are live microorganisms that line our gut and have a symbiotic relationship with us, the host. We have evolved together over the years, and require a healthy balance of good to bad bacteria in order to maintain a strong immune and digestive system.”
Grace Derocha, a registered dietitian, certified diabetes educator, and health coach at Blue Cross Blue Shield of Michigan, elaborates: “Probiotics help control the growth of harmful bacteria in the gut and help restore the balance of good bacteria affected by antibiotics and poor diet. They aid in the proper digestion of food, preventing issues like gas, bloating, cramps, diarrhea, or constipation.”
Gut microbes, like probiotics, are ultra-important to our overall health.
According to a resource hosted by Harvard Health Publishing, not only do gut microbes metabolize nutrients from food, protect against infection, and help prevent blood clots, they can also help prevent certain diseases like rheumatoid arthritis and heart disease from developing.
“What the science has shown is that the more diverse our gut microbiome is, the better,” says gut authority Mahmoud Ghannoum, PhD.

So how do probiotics play into gut health?

Jaimi Jansen, a holistic nutritionist, breaks it down this way:
“The human body has thousands of bacterial cultures that live in the large intestine, the stomach, the skin, and the urethra amongst other places. Probiotics help promote good health and proper function in each of these areas. Communities of microorganisms found in parts of the human body are known as flora. The gut flora, for example, refers to the many microorganisms that live in the digestive tract.”
Jansen goes on to say, “Some antibiotics—which kill gut flora—can disturb the microbial balance and leave the body prone to infections. Maintaining a well-balanced microbial environment is extremely important to good health.”
In addition to overall wellness, probiotics can also play a significant role in weight management.
“When it comes to weight loss specifically, while we aren’t aware of probiotics specifically proven to reduce weight, there is a growing body of evidence showing that people that are overweight have different levels of different germs than people who are not overweight. That seems to indicate that our microbiome does play some role when it comes to maintaining a healthy weight,” says Ghannoum.
Problems in the gut can often arise because the ratio of good to bad bacteria gets out of whack.
According to an article by Rebecca Lee, a registered nurse from New York City and founder of the natural health resource RemediesForMe.com, “At times our beneficial microbes are accidentally wiped out by external factors that are intended to get rid of only the bad bacteria.”
Lee breaks down the most common culprits of bacterial imbalance in the gut as follows:

Antibiotics

Antibiotics can be introduced into our systems both as prescriptions and from animal food sources since antibiotics are sometimes used to treat animals—giving them an opportunity to find their way into milk, meat, poultry, and fish products.
Antibiotics are used to combat a bacterial infection, hence their name. However, once they’re in the body, antibiotics can’t tell which bacteria are good and which are bad, which means, depending on the dose, the antibiotics in your system may wipe out all the bacteria your system needs to function properly.

Recent Surgeries

Not only are gut-disrupting antibiotics routinely given during surgery, but anesthesia can also have a negative effect on gut health. That’s because anesthesia can paralyze your digestive track, which stops probiotic bacteria from doing its job and allows the bad bacteria to take over.

Colon Cleanses

Unless you’re scheduled for a colonoscopy, a colon cleanse is never a good idea. Not only is it like the worst diarrhea of your life times a million, but it wipes out the good and bad bacteria from your gut, wreaking havoc on your digestive system.

Too Much Fiber

Yes, you need fiber as part of a well-balanced diet. Fiber can help control weight and prevent certain health conditions like heart disease and diabetes. But too much fiber can be bad for your digestive health. According to the website GutSense.org, when you get too much fiber in your diet, “the intestines are colonized with symbiotic bacteria (normal intestinal flora), which are essential for many health-sustaining functions. Normally, mucin—a component of mucus—provides bacteria with the nutrients they need. But when fiber—soluble as well as insoluble—reaches the lower intestine, the bacteria go wild, ferment everything in sight, and multiply prodigiously.”

Stress

It’s no secret that mental health plays a huge role in how you feel physically. The physical manifestations of stress, like muscle aches, fatigue, and an upset stomach can then exacerbate the stress you’re feeling, leading to a terrible cycle. An estimated 90 percent of serotonin is created by good gut bacteria, so when you’re stressed, the amount of serotonin (the feel-good hormone) that the body releases is drastically reduced, and bad bacteria can take over.
Osteopathic physician and cofounder of DrFormulas Bryan Tran says that boosting probiotic intake not only helps manage stress, but can aid in weight management as well:
“Through their effect on mood, probiotics may have a role in weight loss. Differences in diet also change the composition of probiotics in the gut which can then affect mood and appetite. Obese individuals also have a higher level of inflammation in the body. Probiotics … are able to lower systemic levels of inflammation and dampen the inflammatory response, which could support weight loss.”

Where can I get these magical micro-organisms?

Ideally, probiotics will come from your regular diet rather than probiotic supplements.
One of the best ways to get your daily dose of probiotics is through fermented foods, which naturally contain probiotic bacteria.
“Fermented foods were some of man’s first probiotic supplements and are still effective choices today for helping introduce healthy bacteria into the body,” says Elizabeth Trattner, an acupuncture physician.
That’s because [linkbuilder id=”6838″ text=”fermented foods”] often contain lactobacillus, a common probiotic strain of lactic acid bacteria that can help alleviate diarrhea and fight infection.
If you feel your gut health isn’t up to snuff, you can change your diet to make sure you’re getting right amount of probiotics in your system.
Tran recommends these probiotic-rich foods:

Brine Cured Olives

Olives are a great source of probiotics because the brine, which is simply a saltwater mixture, ferments the olives, loading them with lactobacillus probiotic bacteria. Not only are olives great for gut health, they are also one of the most nutrient-dense foods available, full of antioxidants and healthy fats.

Cultured Veggies

Similar to olives, cultured vegetables like sauerkraut and kimchi are fermented using a saltwater process, which allows lactic acid bacteria to multiply naturally. In addition to probiotics, sauerkraut and kimchi are great additions to your regular diet because they are full of vitamin C. Kimchi in particular has been used for centuries in Korean culture as a regular menu staple and is now readily available in many grocery stores.

Cultured Dairy Products

Kefir, a fermented milk drink, contains thousands of probiotics as a result of the fermentation process. In addition to its probiotic benefits, the fermentation process involved in making kefir helps break down lactose, so even if you have a lactose intolerance, you may be able to enjoy kefir.
Yogurt is another cultured dairy product that contains probiotics, but you have to be especially careful when purchasing yogurt in the grocery store, as not all yogurts contain probiotics. When shopping for yogurts containing probiotics, look for packaging that includes a seal from the National Yogurt Association. If yogurts claim to contain live probiotic cultures but do not have the seal, read the ingredients on the back. If the yogurt contains probiotics, they will be listed there.

Kombucha

Kombucha is a black tea and sugar mixture that has been fermented using a bacteria and yeast culture. As the tea ferments, the bacteria and yeast grow thousands of probiotics. While kombucha is having a moment right now, it’s definitely an acquired taste as the sour flavor make take some getting used to.

Tempeh

Tempeh is a meat substitute made of fermented soybeans, but unlike many of the other foods Tran recommends, it has a rich nutty taste. Tempeh is different from its cousin tofu because it derives its probiotic goodness from the fermentation process it undergoes. Tofu, unlike tempeh, is a [linkbuilder id=”6839″ text=”processed soy”] product that does not contain probiotics.

Opting to Supplement

If you’re a picky eater or you have dietary restrictions that prevent you from eating some of the probiotic-rich foods on this list, you can still get beneficial gut flora from probiotic supplements.
Before purchasing a probiotic supplement, do your homework. There are thousands of different strains of probiotics, and some are better than others at helping to manage certain gut issues. For example, a probiotic that helps alleviate diarrhea may not the be same probiotic that will help relieve constipation.
Additionally, Lee recommends “buying from a reputable brand that contain[s] strains like bacillus coagulans, lactobacillus rhamnosus, lactobacillus acidophilus, saccharomyces boulardii, bacillus subtilis, or other longer-surviving probiotic[s]. You want probiotics that will survive past your stomach.”

Can I make my own probiotics?

Absolutely!
Making your own fermented probiotic foods is easy, especially since the fermentation process kills most harmful organisms that might otherwise contaminate food. Still, contamination can happen, so make sure to practice good food safety, which means washing all fruits and veggies, sterilizing storage containers prior to use, and allowing food to ferment at the right temperatures.
Ready to make your own probiotics at home?
Lee shares her two favorite probiotic recipes:

Kombucha

You’ll need:

A large pot
A coffee filter
Large glass jars for storage

Ingredients:

2 gallons of water
8 black tea bags
1 ½ cups organic sugar
SCOBY (Symbiotic Culture of Yeast and Bacteria)*

Instructions:

Heat 2 gallons of water in a big pot with 8 black tea bags.
Add 1 ½ cups of organic sugar to the tea and boil about 15 minutes on low heat.
Turn the heat off and let liquid cool completely.
Once it’s cooled, carefully pour the tea into a glass jar that contains the SCOBY (Symbiotic Culture of Yeast and Bacteria).
Place a coffee filter or paper towel over the top of the jar and keep closed with a rubber band.
Let the jar sit somewhere in the kitchen that is warm and not in direct sunlight for seven to 10 days.
Pour and enjoy!

*It’s easy to make your own SCOBY from scratch. Here’s a great tutorial from Emma Christensen at The Kitchn.

Yogurt with Active Probiotics

A note from Lee: “This type of yogurt is good for people with slight lactose intolerance. The majority of the lactose (milk sugar) is converted into strong probiotic cultures. Make sure to mix or scoop out the curd with plastic spoons and not metal spoons.”

You’ll need:

A bowl
Saran wrap

Ingredients:

4 Tbsp. curd or dahi—also known as Indian yogurt
1 cup organic milk

Instructions:

Add the milk to the curd in a bowl and cover gently with saran wrap.
Let the mixture sit on the kitchen counter undisturbed and out of direct sunlight for 6 to 8 hours. After a few hours, if it is still not as firm as soft yogurt, let it sit out for longer.
Enjoy your yogurt!

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Happy x Mindful Wellbeing

Practice Makes Perfect: The Keys To Overcoming Negative Self-Talk

Post author By Katie Martin
Post date November 29, 2017

I was voted “Most Likely To Succeed” in high school, and it was the worst thing that ever happened to me.
I felt like I was never succeeding.
When I graduated from college with no job prospects and had to live with my parents, I felt like a failure.
After graduate school, I had to take three jobs to make ends meet.
Again, I felt like a failure.
Even after I found a great job by some arbitrary standard set in high school, I always put so much pressure on myself to be successful that I often ended up being afraid to take risks and beating myself up for situations that were beyond my control. In my own mind, I was a failure. In reality, I was doing pretty well. I was my own worst enemy.
Sound familiar?
Self-talk is your inner voice. For a lot of women, that inner voice is hyper-critical, making us question our own sense of self-worth in the process.
“We are often sabotaging our own sense of peace by dwelling on possible negative outcomes,” says Amanda Johnson, a licensed therapist at the Crossnore School and Children’s Home in North Carolina. “Negative self-talk can impact health in lots of ways, including increased stress, muscle tension, headaches, trouble sleeping, and poor eating habits. Many of these issues can lead to more serious, long-term health problems. It can also lead to unhealthy lifestyle choices, like substance use or becoming involved in abusive or negative relationships.”

Stop beating yourself up.

The first step to ending negative self-talk once and for all is to recognize it as a pattern of behavior and be aware of negative thoughts that are unhelpful or hurtful.
There are some ways you can can keep negative self-talk at bay. Johnson recommends keeping a journal, as writing down thoughts can often help you recognize behavior patterns of which you may not have been aware.
“Another helpful exercise to build positive thinking is to spend time each day focusing on things you are grateful for. This could be keeping a gratitude journal or taking steps to show gratitude to someone directly,” Johnson tells HealthyWay.

But what if something bad really does happen?

We all have bad days. When we mess up, it can be especially hard to dismiss negative self-talk.
When we’re not in control, overthinking situations that we don’t know the outcome of gives us the illusion of having some control over what happens. We rationalize this by telling ourselves that we are more prepared if we assume the worst-case scenario.
It’s easy to get stuck in the cycle of negativity and self-doubt, but instead of allowing those thoughts to take over, take a deep breath and look at the problem you’re stressing over.
“Take a moment to examine your thoughts about the situation closely using a series of questions,” Johnson advises. “Is your thought accurate? What evidence do you have to back it up? Is there another possible explanation or outcome? Try to use the answers to these questions to reverse your thought or at least begin to shift it to a more positive direction.”
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Tags Featured, organic

Health x Body Wellbeing

Is It Really Possible To Get Rid Of Stretch Marks?

Post author By Katie Martin
Post date November 26, 2017

Repeat after me: There is nothing wrong with having stretch marks.
Got it? Good.
Some women like to think of stretch marks as battle scars, and I understand why. When I look in the mirror, I see a body that lost a significant amount of weight. I see a body that has gone through the physical trauma of childbirth.
Even though I try to practice body positivity daily and encourage it in others, I have to admit that I’ve purchased just about every cream on the market that promises to get rid of stretch marks.
All bodies should be celebrated, but who wouldn’t want a tummy (or underarms, or inner thighs) that are “blemish” free?
To understand how you can prevent or reduce the appearance of stretch marks, you first have to understand how and why they occur.

What causes stretch marks?

“Stretch marks are very common and are the result of tears in the dermis layer of the skin typically caused by rapid weight gain, rapid growth, pregnancy, puberty, hormonal changes, bodybuilding, and some medications including steroid use,” says cosmetic plastic surgeon Stephen Greenberg.
Plastic surgeon Brian Pinsky elaborates, “This [stretch marks] happens when the forces stretching the skin area are greater than its inherent elasticity. Once it’s gone, it never comes back.”
Also called striae or striae gravidarum (which kind of sounds like a Harry Potter spell) in pregnancy, stretch marks can appear anywhere on the body, but are most commonly found on the stomach and breasts during pregnancy and on the arms, hips, and thighs from rapid growth like that experienced as a result of bodybuilding or puberty.
According to the American Pregnancy Association, there are three stages of stretch marks during pregnancy. First, stretch marks will appear light in color and the surrounding skin may be itchy. Then, the stretch marks will deepen in color to a dark purple or red and grow in length. After pregnancy, the red and purple stretch marks will fade to a color a little lighter than your natural skin tone.
Except for that one person we all know on Facebook who posts pictures of her nonexistent third trimester bump, exclaiming, “Can you believe I’ve only gained five pounds this pregnancy?” most women gain weight rapidly while pregnant, but not all pregnant women develop stretch marks.
Why is that?
Well, genetics have a lot to do with it. According to WebMD, if your mother developed stretch marks during pregnancy, more than likely you will, too.
Supporting the evidence that genetics may predispose certain people to get stretch marks, the company 23andMe conducted a study that pinpointed four genetic variants that directly influence whether or not a person will develop stretch marks. According to 23andMe’s report, “The analysis identified an association between stretch marks and a variant near the ELN gene that encodes for the protein elastin. Defects in the gene are known to affect the integrity of the skin as well as cause heart defects.”
Think you’re in the clear because your mom had a stretch mark–free tummy in her last trimester?
Well, you still may earn your stripes.
“Just because your mom did not get stretch marks while pregnant does not mean that you will not develop them,” says Greenberg.
Up to 90 percent of women get some form of stretch marks due to pregnancy, and up to 70 percent of us will experience stretch marks that are not pregnancy related.
With such a high percentage of the population impacted, it’s no wonder that there are over two million Google Search results for the phrase “stretch mark removal.”

Preventing stretch marks is as easy as a day at the spa.

Ok, so not really.
But, most of the things dermatologists say might prevent stretch marks, like getting massages and daily stretching, are just as relaxing.
According to Candy Campbell, RN, an assistant professor at the University of San Francisco, “Research shows greater BMI … and larger weight babies cause more stretching of the dermis and is more likely to cause stretch marks on the abdomen, breasts, and thighs.”
While you can’t do anything about the size of your baby, you can be mindful of weight gain during pregnancy. Most doctors recommend a healthy weight gain of 25 to 35 pounds for the average women (which is easier said than done when the only thing that staves off morning sickness is all of the carbs). Reach for the fresh fruits and veggies instead of empty calories though, and you may just prevent stretch marks from forming.
In addition to keeping an eye on weight gain, one of the easiest ways to possibly prevent stretch marks is to hydrate your skin by drinking plenty of water.
According to a resource published by the University of Wisconsin Hospitals and Clinics Authority, “If your skin is not getting the sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and flaky.”
Dry skin is more susceptible to stretch marks and wrinkles because the skin is dehydrated. Water helps the skin stay plump, smoothing cells and mitigating the risk of stretch marks.
Daily massage may also keep striae at bay. One study done by researchers in Turkey showed that pregnant women who massaged their skin at least 15 minutes a day with bitter almond oil reduced their likelihood of developing stretch marks by about 20 percent.
According to the study, “It was found that a 15-minute massage applied with almond oil during pregnancy reduced the development of striae gravidarum, but using bitter almond oil had no effect on this in itself.”
The researchers’ takeaway: “It is recommended that pregnant women be informed about the positive effects of massaging applied with almond oil early during their pregnancy.”

I’ve got stretch marks anyway. Now what?

Despite all that pampering, you may still develop stretch marks.
While there’s nothing wrong with having stretch marks, you might feel a little self-conscious when you look in the mirror.
If you’re like me, you’ve probably thought about trying or actually invested in creams that claim to reduce the appearance of stretch marks.
But do they work?
Unfortunately, not so much.
“I would be [wary] of any topical creams or ointments that promise a reduction in appearance or removal of stretch marks,” Greenberg tells HealthyWay.
Unfortunately, if a product claims to reverse stretch marks once they’ve formed, it’s probably too good to be true. However, just because a moisturizer can’t completely reverse stretch marks doesn’t mean the product can’t effectively reduce the appearance of stretch marks.
In particular, dermatologist Lela Lankerani, DO, says products containing topical tretinoin can “improve the appearance of stretch marks.”
Topical tretinoin is commonly used to treat acne, but it can also be an effective treatment for wrinkles and dark areas on the skin (like stretch marks). According to the Mayo Clinic, topical tretinoin works by “by lightening the skin, replacing older skin with newer skin, and by slowing down the way the body removes skin cells.”
That’s because tretinoin is a retinoid. Retinoids are derived from vitamin A. When applied to the skin, retinoids can help boost collagen production and even out some skin discoloration.
You may have to see a dermatologist for prescription-strength tretinoin cream for stretch marks, but many over-the-counter face creams contain tretinoin or retinol, which could help diminish the appearance of stretch marks.
Lankerani says chemical peels may also help reduce the appearance of stretch marks. Chemical peels are cosmetic skin-resurfacing treatments that help reduce the discoloration stretch marks can cause. Unlike tretinoin creams that can be purchased over the counter, a chemical peel can only be done in your dermatologist’s office, so you may want to pick up the phone and schedule an appointment.

Say so long to stretch marks for good.

If you’re ready to see your stretch marks disappear permanently, there are a couple of ways to truly banish them.
More women than ever are turning to plastic surgeons postpartum for a trendy “mommy makeover,” which can include the removal of stretch marks in addition to other surgical procedures.
“Depending on the area of the body, the only way to get rid of them is cut them out with procedures such as a tummy tuck, brachioplasty, or thigh lift,” says Pinsky.
Many women still feel like they should keep their tummy tuck a secret, but there’s no shame in getting plastic surgery. If removing your stretch marks through plastic surgery helps you regain your pre-pregnancy confidence, then go for it. Just know that like any medical procedure, most cosmetic surgeries will require significant recovery time. While it’s usually totally safe to get pregnant after cosmetic surgery, most doctors recommend waiting for plastic surgery until you’re done having kids—or else you may end up opting to have the same procedure done a second time.
If you’re looking for a less invasive option to remove stretch marks, dermatologists also recommend laser therapy.
Laser therapy to remove stretch marks works by emitting pulses of laser light that trigger new skin-tissue production at the site.
“The only proven and effective treatment for stretch marks are select lasers,” says Greenberg. “In my practice we have had great success in treating stretch marks with a fractional non-ablative 1440 laser. This laser treatment … uses fractional laser light to shrink, fade, and smooth stretch marks for a marked reduction in their appearance. This treatment initiates new tissue and collagen production at the target site resulting in this improvement in color and texture.”
Laser therapy is generally done in your cosmetic surgeon or dermatologist’s office but is considered a lunchtime procedure, meaning you can be in and out of your appointment in about 30 minutes with minimal discomfort.

There is a third option.

Haven’t you heard? There is a third option when it comes to stretch marks.
You can reduce stretch marks’ appearance, remove them through surgery, or take the advice of dermatologist Fayne L. Frey, MD:
“Women should embrace their stretch marks. In a culture that has emphasized physical beauty, it is time women embrace themselves for who they are, not what they look like!”
Amen, sister!
Frey says, “Almost 95 percent of women ages 18 to 98 feel inadequate with themselves when they walk past a mirror.”
I can relate. I’m only a few months postpartum. I’ve lost most of the baby weight, but my favorite pre-pregnancy jeans still don’t fit. Even though I have a great support system at home, I feel like I’m sometimes looking at a stranger. I don’t like the body I see in the mirror most of the time.
I’m not alone.
But ladies, we’re being too hard on ourselves.
Greenberg often reminds his patients to “remember that their [stretch marks’] presence is often a reminder of a big life accomplishment; most commonly the birth of a baby or significant weight loss.”
If you’re struggling to embrace your stretch marks, there are few things that can help you learn to love your new body:

Appreciate your new assets.

Yes, I’m talking about your new boobs. You may have a few stretch marks, but you’ve got Dolly Parton-size breasts now. And aside from your labor and delivery bill, they were totally free!

Schedule some alone time.

A lot of new moms think they’ll be seen as bad parents if they leave their kid for even a second. But I have news for you: Alone time is necessary for your sanity and self-image. Do something just for you. Schedule a massage. Go for a 20-minute walk. Sit in your car and watch Netflix on your phone. Whatever you do, make sure it’s something that you do for you. You’ll be more relaxed and more apt to like what you see in the mirror.

Remember that you don’t have to like your body all the time.

Being body positive does not mean you have to love your body all the time. Instead, try practicing a bit of body neutrality. Sometimes striving for body positivity can be just as harmful as a negative self-image because you’re still putting a lot of pressure on yourself to live up to a certain ideal. Body neutrality simply means saying, “This is my body and I’m fine with it most days.”
The bottom line on stretch marks? Do whatever makes you feel good.
Buy the cream. Schedule a chemical peel. Get cosmetic surgery. Or, do nothing.
How you think about and respond to your stretch marks totally your choice.
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Nutrition x Advice

Here’s What You Really Need To Know About Meal Replacement Shakes

Post author By Katie Martin
Post date November 6, 2017

My typical workday morning used to be a rushed affair. My husband leaves before me and I’d get up with him to start the life machine coffee pot. Instead of getting ready like a responsible adult, though, I’d snuggle back in bed as soon as he left. I never meant to fall back asleep. I just wanted to rest and scroll through my social media updates (hey, something important could have happened at 2:00 a.m.!).
I’d inevitably wake up with about 20 minutes to get myself together and make it to work on time (cue the Saved by the Bell theme song).
A nutritious breakfast was the last thing on my mind, and I was lucky if I remembered to grab my freshly brewed coffee on my way out the door, much less a pop tart.
Most mornings I’d stop by my favorite convenience store and grab a protein shake for breakfast, which I thought was the same as a meal replacement shake.
It turns out I wasn’t choosing the healthiest shake option, so I spoke to diet and nutrition experts to get the scoop on meal replacement shakes.
Here’s what you really need to know:

One of these shakes is not like the other.

Meal replacement shakes can be considered protein shakes, but not all protein shakes can take the place of a meal.
Amy Goodson, a registered dietitian in Dallas, Texas, says, “Many times protein shakes are nothing but protein and water and can be under 250 calories, whereas a meal replacement is … closer to a meal, so 350 to 500 calories.”
No wonder I’d have to break out my emergency granola bars an hour into the workday on my protein-shake-for-breakfast diet!
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According to Gisela Bouvier, registered dietitian nutritionist and owner of B Nutrition and Wellness, the main difference between protein shakes and meal replacement shakes, such as the popular line of Soylent meal replacement options, is that meal replacement shakes “contain carbohydrates. A protein shake usually contains very limited carbs and is primarily consumed post workout. A meal replacement shake can be consumed at any time.”
So what should be in your meal replacement shake?
It depends.
Meal replacement shakes can be used for a variety of health goals, lifestyle coach Kate Martino tells HealthyWay. “For example, some are for diabetic blood sugar control, some are for reaching fitness goals, and some are for calories when a person is unable to eat enough to meet their needs.”

Hey, what’s in this shake?

“A meal replacement shake is … meant to serve as a replacement to a traditional whole-food meal,” says Paul Salter, a registered dietitian and weight maintenance expert and the former nutrition editor for Bodybuilding.com, which bills itself as the world’s largest online health and fitness store.
So what does that mean exactly?
Molly Cutler, a holistic nutritionist and certified health coach and owner of Molly Cutler Health, explains:
“A meal replacement shake is a smoothie that incorporates the necessary amounts of macro and micro nutrients … that will keep you satiated for several hours, balance your blood sugar, and give you a strong dose of antioxidants and fiber to aid in digestion and microbiome proliferation.”
She continues:
“A high quality meal replacement shake should have between 20 and 25 g of clean protein from an organic protein powder, about 10 to 15 g healthy monounsaturated or saturated fat, 6 to 8 g fiber, limited fruit (1/2 cup max), and unlimited vegetables for phytonutrients.”
Nutritionist Charles Passler says that meal replacement shakes “can be just a stone’s throw from absolute junk.”
If you’re not sure your meal replacement shake contains the right kind of nutrients, Passler has some tips on what kind of ingredients to put in your shakes:

The protein source in your meal replacement shake should provide a complete amino acid profile like whey or egg. If it’s a vegetable protein like rice or peas, then additional branch chain amino acids (BCAAs) should be added to the [meal replacement shake] to create a complete amino acid profile. BCAAs help maintain muscle mass.
The carbs in the meal replacement shake should be at least 30 percent from fiber. Some examples of fibrous carbs include most green veggies, like broccoli and spinach.
The fats should be exclusively or at least mostly “monounsaturated,” like the kind found in olive oil and/or “polyunsaturated,” found in foods like many nut butters.

Are meal replacement shakes actually good for you?

Some meal replacement shakes are downright delicious, but are they actually healthy?
“They can be,” says Goodson, “But many meal replacement shakes are not enough calories and leave people feeling hungry soon after, while some may have more calories than an individual needs. The goal with eating is to consume as much whole food as you can, and meal replacements can often have lots of additives and other things to make them taste good, not necessarily more healthy.”
Most nutritionists agree that homemade meal replacement shakes are the best option so you know exactly what is in your shake.
Cutler tells HealthyWay:
“The easiest way to know exactly what’s going in to your meal replacement shake is to prepare it at home. Experiment with delicious fats like coconut butter, peanut butter, nuts, and olive oil. Find an organic animal-based or organic vegetarian or vegan protein you enjoy. Keep chia seeds and flax seeds around for fiber. Stock up on dark leafy greens for green shakes, frozen zucchini and cauliflower for extra creamy shakes, and steamed and then frozen starchy root veggies like sweet potato and squash for more warming shakes in colder months.”
Martino recommends adding in “fruits, greens, an unsweetened/unflavored protein powder, a healthy fat (coconut milk, nuts, nut butter, or avocado), and water or milk. If extra calories are needed, you can add in an extra fat and even oats too.”
Due to my perpetual lateness, ready-made shakes appealed to me, which is why I ended up buying those less-than-healthy gas station protein drinks.
If you do have to buy prepared meal replacement shakes, Martino says to watch out for unhealthy ingredients.
“The unhealthy parts of meal replacement shakes are the low quality ingredients, such as sugar and artificial sweeteners, heavily processed proteins, flavorings, preservatives, and thickeners.”
Salter agrees. “If selecting a store-bought [meal replacement shake], make sure that there is at least 20 g of protein. Protein helps to slow digestion, thus positively impacting your appetite and helping to steady energy levels for the hours to come. Also, make sure the one you choose isn’t a calorie bomb—it shouldn’t be pushing over 1,000 calories.”
In addition, Salter says to check the nutrition label for store-bought shakes that contain trans fats and saturated fats. Coupled with a high sugar content, a meal replacement shake could easily turn into a calorie-laden milkshake instead.

Before you stock up on shakes, read this.

If you’re too busy to stop for a nutritious meal, a meal replacement shake can be a good option.
“A meal replacement shake is valuable because it presents a convenient form of nutrition that is easily consumed hassle-free,” says Salter. “This is advantageous versus no meal at all because the longer you go without food, the harsher the impact on focus, energy levels, and your appetite. Often, going long periods without food leads to binge-like eating behaviors. A meal replacement shake can help [avoid] that issue and keep you full and energized between your main meals.”
In addition, meal replacement shakes might help people struggling to lose a few extra vanity pounds.
Goodson tells HealthyWay, “For many people, meal replacement shakes help with portion and calorie control. Controlling calories can help people with weight loss and/or weight maintenance goals.”
However, there can be some downsides to meal replacement shakes, especially if they’re premade.
Registered dietitian and certified diabetes educator Vandana Sheth, who is a spokesperson for the Academy of Nutrition and Dietetics, tells HealthyWay, “While [meal replacement shakes] can be part of a healthy weight loss/maintenance program, they don’t necessarily provide you the lessons to follow when confronted with food decisions.”
It can be all too easy to grab a handy store-bought shake from the fridge—and even easier to follow that shake up with a hobbit-style second breakfast a couple of hours later. If you don’t pair meal replacement shakes with healthy nutrition guidelines, you could see numbers on the scale tick up instead of down.
Sheth says that if you’re using meal replacement shakes as a weight-loss tool, then “it is important to also understand how to eat right so that when you transition off the meal replacement shake you continue to be successful.”
Additionally, ready-made meal replacement shakes can contain a lot of synthetic ingredients, which aren’t necessarily bad for you—but aren’t good either. David Friedman, who is a naturopathic physician and author of the book Food Sanity: How to Eat in a World of Fads and Fiction, says “I personally prefer meal replacement shakes that are formulated with natural, whole foods vs. synthetic nutrients like artificial vitamins, colors, additives, and chemicals. Whole food ingredients provide a much better balance of nutrients.”
How can you tell if your shake is all natural?
“If you see chemicals or words listed that you can’t pronounce, this usually means they aren’t natural,” says Friedman. “Instead, look for products that contain fruits, veggies, legumes, or grains, which means you are consuming ‘real food’ and not ingredients created by chemists in a lab.”

What’s the bottom line on meal replacement shakes?

Most of the nutritionists I spoke with recommended that meal replacement shakes not take the place of whole foods on a daily basis.
“I actually prefer the term ‘meal enhancement’ shakes instead of ‘meal replacement’ shakes,” says Friedman.
It’s not healthy to replace more than one meal per day with shakes. Although shakes can be good for you, they’re no match for a nutritious meal.
Instead, Salter recommends that meal replacement shakes should be “used on an as-needed basis, not as the foundation of your day.”
If you have the time, Salter says, “You’re better off combining multiple healthy, travel-friendly snacks to meet your protein, carbohydrate, and fat goals for meals on the run. Convenient, easy-to-travel with snacks include: whey/casein protein, Quest protein bars, Quest protein chips, beef jerky, lean deli meat, low-fat Greek yogurt, oats, fruit, nuts, seeds, nut butters.”
Goodson agrees. “As a registered dietitian, I recommend people eat whole, nutrient-rich foods when they can and save items like meal replacement shakes and protein bars for more on-the-go situations. If one meal a day seems more rushed, then a meal replacement shake can be a fine option.
It’s okay to also purchase ready-made meal replacement shakes like Soylent for those days you just can’t seem to get it together, but just don’t make them part of your daily routine.
If you do want to incorporate meal replacement shakes in your daily routine, homemade is the healthier option.
But chopping, measuring, and blending in the morning?
Please. Ain’t nobody got time for that. Instead, try preparing ahead for hurried mornings.
“The possibilities for meal shakes and smoothies are endless,” says Bouvier. “All non-frozen ingredients can be prepped in containers with frozen ingredients (if any) can be added the morning of and then blended very quickly prior to drinking. You don’t want to blend ahead of time, as ingredients can separate.”
Martino agrees and shares her secret hack for prepping shakes ahead of time: “Fill single-serve lunch baggies with fruit and greens for each smoothie and keep in the fridge. Each morning, empty the baggie into the blender and add liquid, protein, source of fat, or other ingredients and blend. Then pour into a to-go container. It takes maybe a minute or two this way and will be peak freshness and nutrient dense.”
Feel like incorporating a meal replacement shake into your weekday routine?
Try these healthy recipes at home for a nutritious meal on the go!

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Life x Culture Lifestyle

Thank You For Your Service: 5 Ways To Show Gratitude This Veterans Day

Post author By Katie Martin
Post date November 1, 2017

I was smitten with my now-husband the minute I saw a picture of him in his dress whites, looking just like Richard Gere in An Officer and a Gentleman. As a naval flight officer, my husband has flown over the Middle East. He’s spent months on an aircraft carrier in the Pacific Ocean. He has served his country for the past 10 years.
And yet, like most active-duty and military veterans, he’s the kind of guy who doesn’t even want to use his military discount, lest someone thank him for his service. When they do, he gets embarrassed.
When Veterans Day rolls around, he doesn’t feel he deserves the thanks because there are veterans who have given more in service to their country.
And, he contends, Veterans Day isn’t the day to honor active-duty service members. There is a day for recognizing the courage and commitment of active-duty service members: Armed Forces Day. This lesser known holiday is celebrated on the third Saturday in May, usually about a week before Memorial Day (which is a day to honor only those veterans who have died in service of their country).
Still, there are 21.8 million military veterans living in the United States today, and they all deserve our respect and gratitude this Veterans Day.
While posting a heartfelt message on social media is touching, here are five even higher-impact ways you can show gratitude this Veterans Day.

1. Take time to listen.

You might not know anyone currently serving in the military, but odds are you know a veteran who served during World War II, the Korean War, or Vietnam.
A rapidly aging population, these veterans are among the 28 percent of Americans age 65 and older who live alone.
Senior citizens who live alone face higher mortality rates and are more at risk for chronic health issues than those who interact socially.
One way to show gratitude this Veterans Day is to reach out to a veteran and start a conversation.
Not sure how to find a veteran?
One way to start the conversation is to volunteer for the Department of Veterans Affairs. You can drive veterans to doctors’ appointments or plan welcome-home events for service members. Each volunteer event is an opportunity to form a relationship with a veteran, learn more about their time in the military, and thank them for their service.

2. Show up.

The easiest thing you can do to express your thanks this Veterans Day is to simply show up at a Veterans Day parade, ceremony, or other veterans-appreciation event in your area.
Not only are Veterans Day parades and other events family friendly, but they also give veterans a chance to reconnect, meet other veterans, and talk to civilians about their service.
Your local news outlet should have information about upcoming Veterans Day activities in your area, so dust off your lawn chair, wave an American flag, and celebrate veterans as our servicemen and women march down Main Street.

3. Learn about military life.

If you don’t know any veterans personally, one of the most important things you can do is learn more about what it means to serve our country through military service.
Visit a military museum exhibit or war memorial. Check out a history book from your local library. One of my personal favorites is The Things They Carried, a Tim O’Brien novel about young soldiers in Vietnam. Or watch a documentary, like Restrepo, that shows what life in combat zones is like and how hard adjusting to civilian life can be for veterans when they return home.

4. Realize not all veterans wear combat boots.

There are thousands of men and women who have stood alongside their spouses and partners as they served their country. These military spouses, partners, and families have made sacrifices too, even though they never wore a uniform.
Do you know a military family? Reach out to them this Veterans Day with a call or a card. If you don’t, that’s okay. You can adopt a military family through Operation Here We Are, sending them care packages while their service member is deployed or inviting them to your home for the holidays.

5. Give to a good cause.

Gratitude is good for the soul—and your health. Studies have shown that stress levels are 23 percent lower in people who consider themselves to be grateful. People who express their gratitude through service are happier and healthier than those who do not.
This Veterans Day, if you don’t know a veteran personally, you can still show your gratitude, doing good for service members and yourself by donating to or planning time to volunteer for a veterans organization.
Here are four that earned the highest ratings from CharityNavigator.org, a site that helps you donate to trustworthy organizations. And we’re adding one that supports veterans in their pursuit of wellness through mindfulness and meditation.

Disabled American Veterans (DAV) Charitable Service Trust

Disabled American Veterans Trust was founded in 1920 after disabled service members came home from World War I and has continued to provide support for all disabled veterans. DAV helps veterans get to medical appointments, file insurance paperwork, and find meaningful employment. With 1,300 chapters nationwide, you can volunteer or donate here.

Honor Flight Network

The Honor Flight Network is a non-profit organization that flies World War II veterans to visit World War II memorials in Washington, DC. It may not seem like much, but many of these veterans have never seen the memorials that have been erected to their brothers in arms—and to their own service. It can be a hugely emotional event for veterans as they revisit sometimes painful memories, but ultimately, Honor Flights works to provide veterans with much-needed closure.
After every WWII veteran who is able to travel sees their memorial, Honor Flight Network will move on to Korean War and Vietnam veterans. You can donate here, or if you know a WWII veteran who would like to participate, start the application process.

Homes for our Troops

When you think about veterans, you might think of your grandfather who served in World War II or the Korean War, but post-9/11 veterans make up 18 percent of the total veteran population. More than one in four of those veterans have a service-related disability, which makes coming home extremely difficult. Homes for our Troops builds houses for post-9/11 veterans with severe disabilities. These adapted homes give veterans some of their dignity back. There are several ways to get involved, from running a 5k to donating building materials.

Our Military Kids

Kids often suffer loneliness, anxiety, and fear while their parent is deployed. Our Military Kids supports kids from kindergarten to twelfth grade through grants to pay for activities that help them cope with the stress of having a parent in the military. You can support Our Military Kids by volunteering at events or simply donating financially.

Veteran’s Path

Many of us are exploring mindfulness and meditation to augment our own well-being. This Veterans Day, we can support veterans in doing the same. Veteran’s Path facilitates a variety of programs that focus on helping veterans cultivate peace, acceptance, transformation, and honor through nature-based experiences that teach mindfulness and meditation techniques. Civilians can donate, or if you know a veteran who is interested in developing a meditation practice, consider sharing Veteran’s Path’s Guided Meditation library.

Tags Featured, organic

In the Kitchen Nosh

10 Genius Ways To Use Coffee (Besides Drinking It)

Post author By Katie Martin
Post date October 29, 2017

Coffee is delicious, and, if you’re like me, an absolutely necessary part of your daily routine.
The caffeine in coffee that helps you get going in the morning is also a powerful antioxidant that can help protect against certain diseases. Additionally, caffeine constricts blood vessels, so when coffee (either brewed coffee or coffee grounds) is applied topically, it can help your skin appear firmer and brighter.
But coffee is so much more than its caffeine content. Coffee is acidic, which means it’s great for the garden, and the grit of coffee grounds makes a great natural cleaner. Brewed coffee and coffee grounds can be turned into anything from clothing dye to furniture polish (yes, really).
So, before you dump your leftover coffee (or grounds!), try some of these creative ways to recycle whatever’s left after you’ve had your daily fix.

For leftover brewed coffee:

1. Replace water or milk with coffee in overnight oats.

Need a double shot of caffeine to get you going in the morning? Then you’ll love this overnight oats recipe that uses leftover coffee. If you prefer warm oatmeal in the morning, simply replace half the water or milk you normally use with coffee for extra flavor and a little bit of caffeine.

2. Make coffee cubes.

Freeze your leftover brewed coffee in ice cube trays. They make perfect bite-sized treats on hot days, and they’re also great to throw into cold brew because they won’t dilute the coffee like regular ice cubes do.

3. Bye-bye, coffee stains!

Spilled coffee down the front of your favorite button-down? Instead of tossing your shirt, dye it using brewed coffee. Here’s a handy how-to guide for dying textiles using coffee or tea.

4. Cover up those dents and dings.

There’s no need to buy expensive products to treat scratches on wood furniture when you have coffee on hand. For darker woods, coffee can be used as a stain to mask scratches on the wood’s surface. Simply brew a strong cup, and use a cotton ball or Q-tip to dab coffee on the scratch. Let it dry completely before applying another coat so you can make sure the colors match.

5. Unleash your inner artist.

Depending on the blend and brew strength, coffee can actually be a variety of shades, which makes it the perfect medium for watercolor painting. DIY your own masterpiece using this Design Sponge tutorial.

For coffee grounds:

6. Help your garden grow.

Coffee grounds are highly acidic, and they can be used with crushed egg shells to fertilize the soil of plants that like acidic soil, like tomatoes, carrots, and cucumbers. Here’s a complete list of plants that love acidic soils and will enjoy your coffee almost as much as you do. An added bonus is that the acidity of coffee grounds can keep some pests out of the garden. Mixed with orange peels, coffee grounds give off a scent that most garden pests hate.

7. Get glowing skin.

There are a ton of skin scrubs that use coffee grounds as a base, but my favorite way to use coffee grounds is as a scrub to temporarily mask pesky pockets of cellulite. The caffeine in grounds energizes your skin and increases blood flow to fill in those little dimples.

8. Destroy medication.

If you can’t find a drug take-back location, you can safely dispose of medications by mixing them in a plastic bag with used coffee grounds and water before tossing the whole bag. Don’t pour the contents of the bag onto the ground or down your sink because those dissolved medications can still leach into the soil and water. Instead, zip, toss, and let the coffee do the work of breaking down the medications.

9. Beat the stink.

If your refrigerator is smelling less than fresh, simply place a bowl of used coffee grounds in the back of the fridge overnight. The coffee grounds are similar to baking soda and will soak up most stinky smells. Simply remove in the morning, and if you have a garbage disposal, toss the grounds in there and grind them up to keep your sink smelling fresh as well.

10. Set the mood with coffee candles.

My husband hates coffee but loves the way it smells (he’s so weird). He can enjoy the scent of a fresh bag of coffee anytime with these DIY coffee ground candles. Not only do they smell delicious, but they look extra fancy too.

Tags organic

Health x Body Wellbeing

Have Persistent HPV? Here's What You Need To Know

Post author By Katie Martin
Post date October 25, 2017

Back in 2004, when my doctor told me I should get a new vaccine that protected against human papillomavirus (HPV), I didn’t take it seriously. Let’s just say that I, much like Liz Lemon, was a late bloomer, so I didn’t think I needed the vaccine.
Fast forward to 2017, when I found out I had a persistent strain of HPV and needed to have a colposcopy to examine some suspicious cervical cells.
Even though my doctor reassured me that I most likely did not have cervical cancer, I had a meltdown anyway. I immediately called my husband and told him that if I died, he was not allowed to remarry the hot nanny he’d inevitably hire to help raise our son.
I maybe—okay definitely—overreacted.
According to the Centers for Disease Control and Prevention, HPV is the most common sexually transmitted disease, and almost all sexually active adults will contract HPV at some point in their life.
Most adults with healthy immune systems are able to clear the infection naturally; they may never even know they had HPV in the first place.
For a few lucky individuals like me, though, HPV infection doesn’t go away on its own.
If you’ve been diagnosed with persistent HPV, don’t freak out. By taking a few preventive measures, you can manage your HPV infection and make sure the “C” word never even has a chance to develop.
“The best way to protect your health (and your cervix) is to maintain your routine GYN care,” says Jaime Knopman, MD, co-founder of Truly, MD and director of fertility preservation at CCRM NY. “Don’t become a stranger to your gynecologist! Surveillance, in the form of Pap smears, colposcopy, and biopsies, at regular intervals can detect cervical abnormalities.”

The Dreaded “C” Word: Colposcopy

If you had an abnormal Pap test, your doctor will probably recommend a colposcopy to investigate the cells in question. If you’ve never had a colposcopy before, you’re in for a real treat.
Just kidding.
Because I’ve had persistent HPV for a couple of years, I’ve been lucky enough to have several colposcopies. You can expect discomfort similar to that felt during a Pap test, as the doctor will have to insert a speculum to see the cervix better.
During the exam, your doctor looks through a magnifying lens at your cervix to detect any abnormal cells that may need to be biopsied. Having your gynecologist nose-deep in your lady parts isn’t fun, but colposcopies are critical to early detection of precancerous cervical cells and cancer prevention.
If your doctor sees suspicious cells, they may take a cervical biopsy. It sounds scary, but you probably won’t even notice the biopsy being taken. Sometimes you’ll feel a little pinch (kind of like the pinch you feel when getting a vaccine) as the biopsied cells are removed.

The Other “C” Word

If your biopsy results are positive, don’t freak out. I repeat: Do not freak out. Positive biopsy results after a colposcopy do not mean you have cancer.
“Unlike other cancers, cervical cancer moves slow—very very slow!” Knopman says. “In fact it can take 10 years for a cervical dysplasia to become a cervical cancer.”
Most likely, a positive biopsy will show that you have cervical dysplasia, which, say it with me, is not cancer. Cervical dysplasia just means abnormal cells were found on the cervix; it is categorized in three stages: CIN I, II, or III.
With CIN I, your doctor will usually recommend a watch-and-wait approach with no immediate treatment because dysplasia will often clear up on its own. For CIN II or III, the abnormal cells are considered precancerous but are not cancer (I can’t stress this enough) and will probably require treatment.
Fortunately, treatment for CIN II or III is pretty simple. Most likely you’ll undergo a cryotherapy procedure, where liquid nitrogen is used to blast the cells off the cervix, or a loop electrosurgical excision procedure (LEEP), in which a small electrical loop of wire is used to remove abnormal cells.
Both are easily done in your OB-GYN’s office, so no need for a hospital visit! You might experience some period-like cramping and spotting, but nothing that a couple of ibuprofen can’t handle.
The moral of this story, Knopman says, is not meant to scare women with persistent HPV. Her advice?
“Keep going and getting checked out! If we can catch things early we can prevent them from being serious.”

Tags organic

Nutrition x Advice

Think Before You Drink: 8 Healthier Alcoholic Beverage Options For Your Next Night Out

Post author By Katie Martin
Post date October 25, 2017

The day I gave birth, I wanted two things: a big ol’ glass of wine and a Jimmy John’s turkey sandwich, in that order. What can I say? Mama likes her vino.
Now that I can indulge in grown-up juice again (which is what my babysitter called her husband’s beer when I asked if I could have one), I want to make sure I make healthier choices when it comes to boozy beverages.
After all, I could use the calories I save by imbibing healthier alcoholic drinks on a late night Jimmy John’s craving and not feel (as) guilty in the morning!
Besides hoarding calories to supplement my borderline unhealthy turkey sandwich addiction, choosing healthier alcoholic drinks at the bar does have a lot of added health benefits.
Not sure if your go-to drink is healthy or not? I’ve got you, girl. Here’s what you need to know about making healthy drink choices for your next night out.

You mean alcohol isn’t one of the four food groups?

Sadly, no.
But that doesn’t mean you can’t have a well-balanced diet and enjoy a healthy alcoholic drink every now and then.
Christopher Hollingsworth, a physician with NYC Surgical Associates, tells HealthyWay: “Numerous studies have demonstrated that light to moderate alcohol intake significantly decreases the risk of heart disease relative to non-drinkers or heavy drinkers… But heavy drinking negates all of that and places you in a category where your risk is significantly higher than teetotalers for all of these health problems.”
So what is considered moderate alcohol consumption for most women?
According to the Centers for Disease Control and Prevention, the average woman should have no more than one alcoholic beverage per day.
Drinking significantly more than that can be bad for your health. “Chronic alcohol intake above recommended levels can very quickly cause permanent damage to your heart, leading to abnormal heart rhythms and damage to the heart muscle that impairs its ability to function,” says Hollingsworth.
Yikes.
In addition to heart problems, your waistline might suffer the consequences of overindulging at happy hour.
As registered dietitian and nutritionist Vanessa Rissetto tells HealthyWay, “Alcohol prohibits weight loss, plain and simple. Alcohol has to be metabolized first before any other metabolic processes happen—so by the time your body gets hold of the food you ate, your liver is overworked and tired so everything gets stored as fat.”
Now that doesn’t mean you can’t meet friends for drinks every now and then, but Rissetto warns that “consumption of more than one drink per day can put you over the edge. Not to mention, most alcoholic beverages are high in calories.”

What ingredients make some boozy beverages unhealthy?

The main culprits that typically make alcoholic beverages so unhealthy are added mixers like soda and juice.
Laura Rose, nutrition coach and founder of Real Life Wellness, recommends staying away from mixed drinks because of the high sugar content. “A gin and tonic may seem harmless, but tonic water actually has a lot of sugar.”
Rose also warns against some domestic wines. “European wine tends to have higher standards as far as additives—things like mold, pesticides, dyes, etc. are more prevalent in a lot of common American wines. All this extra ‘stuff’—toxins, sugar, etc. are a lot harder on your system and give your body a lot more work to do to get rid of it all.”
How can you make healthy alcoholic drink choices?
In addition to sugary mixers, avoid cocktails that contain stimulating drinks like Red Bull. Not only are these drinks loaded with sugar, but they can trick your brain into drinking more than you should.
If you want to indulge in a glass of wine, naturopathic physician Katrina Wilhelm suggests getting an idea of what a serving size looks like first. “I encourage people to measure out portions at least at first to gain familiarity with what a 4 to 5 ounce pour looks like in your favorite wine glass. And if you’re pouring cocktails at home, definitely measure your alcohol—that way you know what you’re consuming and you get stylish barware at the same time.”
Thea Engst, and Lauren Vigdor, authors of the new book Drink Like a Bartender, tell their readers this: “If you’re looking to cut calories, not having a beer is an easy way to do so.” That’s because beer, even light beer, can be full of carbs and empty calories.
Goodbye, Bud Light Lime, I hardly knew ye.
So what should you order when the bartender looks your way?
Try these healthier alcoholic drinks at your next happy hour.

Did somebody say tequila?

This healthy alternative to a calorie- and sugar-laden margarita is delicious. Morgan Mandriota, a former bartender and current lifestyle blogger, tells HealthyWay, “Tequila is by far my go-to drink option when I go out. It’s healthy, natural, and plant based.”
Her favorite drink? Patron Silver with cucumber, lemon, and mint detox water.
Mandriota’s recipe is easy. All you need is Patron (or your tequila of choice), 2 small cucumbers, 1 lemon, 5–10 mint leaves, and a pitcher of water.
Simply chop up your cucumber, lemon, and mint, throw them in your water and let sit at least overnight (the detox water will get more concentrated the longer it sits). Then simply add tequila to taste (a serving is 1.5 ounces) and garnish with a couple of mint leaves.
If you want to order this drink at the bar, ask the bartender to muddle the cucumber, lemon, and mint (all ingredients most bars should have on hand) in a glass before adding water and a shot of top-shelf tequila.

Make it a Manhattan.

Engst and Vigdor say “We both lean towards Manhattans and Manhattan variations because those are straight spirit cocktails and won’t have a mystery ingredient in them. Manhattans are made with bourbon or rye, sweet vermouth, and Angostura bitters so they’re very straightforward and hard to mess up.”
Although vermouth does have a high sugar content, there’s just a splash of it in a Manhattan, so they’re one of the healthier options when ordering a mixed drink.
To make your own Manhattan, mix 2 ounces rye whiskey (I recommend Knob Creek or Maker’s Mark) with 1 ounce vermouth and two splashes of Angostura bitters in a cocktail shaker over ice. Pour into a chilled glass and garnish with a lemon twist.
When ordering out, make sure to let the bartender know what kind of liquor (bourbon or rye whiskey) you’d like. Also, a Manhattan is traditionally garnished with maraschino cherries. Instead, have them garnish with a much less sugary lemon or lime twist.

Lean & Mean Vodka Soda

Rocket Vodka founder Dariusz Paczuski says, “My wife Tricia came up with the Lean & Mean to not only keep the calories out, but also the sugars found in many cocktails that create those awful headaches and hangovers.”
Sometimes simple is just the way to go, and that’s exactly what the Lean & Mean is.
To make a Lean & Mean, you only need three ingredients: vodka, soda water, and a lime twist.
To make the Lean & Mean, start with one part vodka over ice and top with three parts soda. Garnish with the lime twist, and voila! A “lean and mean” take on a traditional vodka soda cocktail.

What’s brunch without a bloody mary?

I’ll be honest, you can have your brunch mimosas—give me a hearty bloody mary instead.
However, I hardly ever order my favorite brunch beverage when out because they’re usually made with high-calorie premade mixers. I love using this healthy bloody mary recipe, which calls for fresh tomatoes and lemons. I like to garnish mine with pickled okra or green beans.
If you do want to order a bloody mary for brunch, the best way to cut calories is to make it a virgin cocktail—leave out the vodka and you’ll easily save between 75 and 100 calories. Ask for extra celery too; it’s both a garnish and a filling snack!

Order a pint.

Typically high in calories, most of the time beer is off the table if you’re trying to make healthy alcoholic drink choices. There are a few exceptions. One of the better beers you can choose is Guinness. According to a study done by the University of Wisconsin, Guinness can even be good for you! And at 128 calories per 12 ounces, Guinness isn’t as heavy as some beers.
If you’re planning on having more than one, then these light beers can be a healthier alcoholic drink option. Try a Bud Select 55 or a Miller 64 instead. Both have fewer calories than most light beers (a typical 12 ounce pour of Bud Light comes in at 110 calories). Another added bonus is the low alcohol content of both beers, at around 2.8 percent.
If you’re out at the new craft brewery in town, though, you probably won’t be able to order one of these lighter options.
According to the website Beer of Tomorrow, if you know the alcohol by volume (ABV) of a beer, then you can ballpark a calorie count. Here’s how:
“The residual sugars in a beer can provide up to about 1/3 of the calories in a beer, but the difference between two brews with the same ABV, one with a very high final gravity [FG] and one that is more fully attenuated isn’t that significant. For example, a traditionally dry, highly attenuated style, such as a saison, might have an FG of around 1.010 whereas a sweet stout could finish at 1.020 (and imperial stouts can climb past 1.040). In the saison vs stout example let’s say that both beers are around 7% ABV; this would mean the saison would contain about 17 calories/ounce where the stout would contain around 20 calories/ounce.”

Made-to-Order Moscow Mule

“A Moscow mule with real ginger would help boost your immune system and decrease inflammation at the same time,” says Wilhelm. “Ginger ale is actually really great with both gin and vodka, so get some that’s as natural as possible and enjoy!”
If you’re making a Moscow mule at home, try this healthier version instead. I substitute Reed’s Ginger Brew for the diet ginger ale the recipe calls for. It contains loads of real ginger and is sweetened with stevia and honey instead of aspartame.
If you want to order a Moscow mule during happy hour, do ask the bartender if they can substitute diet ginger ale (or ginger beer) instead. It’s not ideal, but just like the occasional cocktail, a diet soda is okay every now and then.

Extra Iced Tea

When I was pregnant, the taste of plain water was more than my delicate palate could handle. I was always looking for a healthy way to spice up my drink choices, which is hard when you’re trying to limit caffeine and alcohol is off the table. Enter what I like to call “extra iced tea.”
You don’t even need a recipe. I simply brewed a few bags of my favorite decaffeinated Lady Grey tea (but any decaf black tea will do) in a quart of boiling water. While the bags were steeping, I added sliced oranges and blueberries. The fruit naturally flavors the tea so that you don’t even need sugar, although you can add a little honey for sweetness. Add an additional quart of cold water and serve over ice. I like to garnish with a mint sprig for panache.
It’s light and refreshing and perfect for hot summer days, but it can also be served hot when the weather is chilly.

Make it a mocktail.

Don’t feel like drinking? You can still go out and enjoy happy hour with friends with these delicious (and healthy) alternatives to alcoholic cocktails.
Self-described pumpkin spice enthusiast Blanche Joslin is also an aficionado of non-alcoholic beverages. Some of her favorites include a virgin mojito, which is simply Perrier (or any other sparkling water), muddled lime, and mint.
If you’re craving a tropical drink like a piña colada or a daiquiri but don’t want all the sugar and calories, Joslin suggests soda water with a splash of pineapple juice garnished with fresh fruit like oranges or cherries.
Not sure what you want to order from the bar?
Ask your friendly barkeep.
Bartenders usually have one or two drinks that are their specialty, and that includes nonalcoholic beverages as well.

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Conscious Beauty Lifestyle

6 Natural Deodorants That Work (And What To Know When Making The Switch)

Post author By Katie Martin
Post date October 24, 2017

Like many health and beauty products, traditional deodorant sticks contain a lot of synthetic and chemical ingredients.
So, whether you’ve never used deodorant (but recently decided you need it) or you’re trying to clean up your act in terms the products you buy and use on your body, natural deodorant can be an attractive option.
I, for one, never wore deodorant until a few months ago. Then I moved to the Sunshine State, where the only seasons are hot and hotter. Things got real sweaty, real quick.
I was pregnant at the time, so I wanted to try a natural deodorant that was free from harmful chemicals, but I was also skeptical about whether any natural deodorants would work as well as traditional Speed Stick.
In addition to trying natural deodorant out for myself, I spoke with deodorant pros (yes, they exist) and dermatologists to get the facts on natural deodorants so we can all say a healthy sayonara to stinky pits once and for all.

What’s the deal with regular deodorant?

According to Caitlin Hoff, a health and safety investigator at ConsumerSafety.org who also blogs for the watchdog group, “Aluminum compounds are the most commonly criticized chemical components of traditional deodorants.”
Aluminum salts, which are found in most antiperspirant deodorants, work by dissolving on the skin to form a thin gel on its surface, which temporarily clogs your pores and stops you from sweating.
And if that means less sweating (and stinking), then what’s so bad about aluminum?
Unfortunately, public discourse has linked aluminum-based deodorants to everything from breast cancer to Alzheimer’s disease, but there’s little proof to back up those claims. However, Hoff says that people with sensitive skin or allergies do need to be careful when using traditional deodorants.
“Aluminum-based ingredients can cause skin irritation by covering pores and reducing sweat flow. A buildup of this sweat underneath the skin leads to irritation and in some cases small bumps in the skin.”
Jennifer Stagg, a biochemist, naturopathic doctor, and author, warns consumers to watch out for some hard-to-pronounce ingredients in traditional deodorants as well. “Some of the more harmful ingredients to look out for include triclosan, imidazolidinyl urea, methylparaben, propylparaben, and even fragrance,” Stagg tells HealthyWay.
Triclosan and imidazolidinyl urea are antimicrobial ingredients added to many health and beauty products. Some short-term studies have shown that triclosan can affect thyroid levels, but according to the U.S. Food & Drug Administration (FDA), there hasn’t been enough research to draw definite conclusions about triclosan’s safety.
Imidazolidinyl urea, however, has been shown to adversely affect human health. Because this deodorant ingredient actually forms a formaldehyde compound, people who are allergic to formaldehyde could be at risk for developing an allergic reaction to deodorants that contain imidazolidinyl urea.
Methylparaben and propylparaben, the other two ingredients Stagg warns against, are preservatives. Parabens can be endocrine disruptors and may be responsible for certain hormonal imbalances.
Yikes.

Should you go au naturel?

The nice thing about natural deodorants, says Hoff, is that they are made of natural ingredients. She goes on to say, “Those simple ingredients of essential oils and botanical extracts can leave you smelling just as fresh as a traditional deodorant without the possible irritation or chemical harm to both the body and environment.”
Be careful, though. Not all natural deodorants are created equal, and it can be easy to duped by a product that claims to be all natural but isn’t.
How can you tell if a natural deodorant really is all natural?
Stagg says the best thing to do is visit the Skin Deep Database, a resource put together by the Environmental Working Group, a non-profit organization that promotes consumer awareness for healthier living.
The Skin Deep Database explains the ingredient information for thousands of products, including deodorants, so you can make an informed decision about which natural deodorant to try.

Does natural deodorant really work?

So first things first: Although we use the words deodorant and antiperspirant pretty much interchangeably (or at least I do), there’s a big difference between the two.
Deodorants simply mask odors, but antiperspirants, as the name suggests, are actually designed to temporarily stop you from sweating.
Most traditional deodorants on the market are actually antiperspirants that both smell good and keep sweaty pits at bay.
So will natural deodorant work?
Yes and no.
Yes, natural deodorant will mask body odor so that you don’t show up to your hot date smelling like the contents of a Diaper Genie.
But natural deodorants are not as good at stopping perspiration because they don’t contain aluminum.
So, if you work up a good sweat (hopefully in the sack with your hot date or during an endorphin-boosting workout) you may need to experiment with a few different kinds of natural deodorants to find one that works for you.

What’s actually in natural deodorant?

The nice thing about natural deodorants is that most of their ingredients are extremely accessible. Unlike the laboratory compounds contained in traditional deodorants, most natural deodorant ingredients can be found in your local health food store. Some of the top ingredients that make natural deodorants work are baking soda, arrowroot powder, coconut oil, beeswax, and essential oils for fragrance.
Sodium bicarbonate, aka baking soda, is the ingredient that takes the place of aluminum in most natural deodorants. It absorbs sweat and neutralizes odor and is considered much safer than aluminum, although some natural deodorant users report that baking soda can cause skin irritation. Certain natural deodorants created specifically for people with sensitive skin nix the baking soda and include diatomaceous earth instead, which is a less abrasive, naturally occurring, crumbly sedimentary mineral rock (kind of like talc).
Arrowroot powder is a binding agent, similar to cornstarch, that when combined with coconut oil helps natural deodorant form a paste. Beeswax is added to natural deodorants in stick form to help keep its shape, and essential oils are used in scented natural deodorants to give them an appealing fragrance.
Ready to try a natural deodorant? Here are six of the top-rated natural deodorants on the market:

Primally Pure Natural Deodorant

Primally Pure Natural Deodorant lets you know right away that it is not an antiperspirant. You will sweat while wearing Primally Pure (as with most natural deodorants). Still, Primally Pure gets rave reviews from customers, like Liselle DeGrave, who says, “I myself use the Primally Pure deodorant and love it! It doesn’t stop you from sweating as our bodies need to sweat, however it does combat odor. I have tried Tom’s of Maine and Traders Joe’s deodorant and nothing works like Primally Pure’s product.”
Primally Pure comes in great scents like lemongrass and lavender, but you can also get an unscented deodorant if you have allergies or sensitive skin. Their deodorants are contained in BPA-free packaging.
Right now, you can only order Primally Pure on their website.

NONIKO Deodorant

Sephra Regan founded her all-natural skincare line NONIKO after beating cancer. NONIKO deodorant, like Primally Pure, comes in a convenient stick form and is scented using only therapeutic grade essential oils.
NONIKO deodorant comes in really alluring scents, like bergamot/grapefruit, but the company does warn that those with sensitive skin may have a reaction to the baking soda found in the deodorant.
NONIKO deodorants can be purchased online at nonikoskin.com or on Amazon (where they’re Prime eligible!)

Trim Mama Hippie Stick

Trim Healthy Mama Hippie Sticks come in a fun tie-dye stick form and include scented, unscented, and baking soda–free options.
The scented version, which features fragrances akin to an all-natural bouquet, really does smell great (perfectly floral without being reminiscent of your grandmother’s powder room). The unscented version simply smells like coconut oil (which does NOT smell like coconut).
Hippie Sticks can be purchased through Trim Healthy Mama’s website, on Amazon, and through other online retailers.

Schmidt’s Natural Deodorant

One of the more widely available natural deodorants on the market, Schmidt’s can be purchased in most stores, including Target. Schmidt’s also gets points for their sensitive skin line, which does not contain baking soda but does contain magnesium, which helps slow sweating but won’t make your pits break out.
Schmidt’s also comes in at a lower price point than some of the natural deodorants on this list. And best of all, Schmidt’s is considered one of the best cruelty-free deodorants on the market, so you can feel good about your purchase and smell good at the same time!

Primal Pit Paste

While we’ve listed only stick deodorants so far, most natural deodorants, like Primal Pit Paste, actually come in a jar. The difference is that most natural deodorant sticks contain beeswax (to get the consistency right), whereas pastes don’t require that component.
Using a deodorant paste is sometimes a little messier because you have to apply it with your fingers, but it works just as well as or better than a natural deodorant stick.
Primal Pit Paste is great because you can actually purchase different strengths (level 1, 2, or 3) based on how sweaty or stinky you get. They recommend starting at a level 2, which is the level sold in stores.
Primal Pit Paste can be purchased in most natural grocery stores and is available on Amazon.

Thinksport

Thinksport stands out as a leader in natural personal care products. People rave about their sunscreen, and now the company’s released a line of all-natural deodorants in several great scents like grapefruit/currant and chamomile/citrus.
One of the things that stands out about Thinksport is their commitment to the health and safety of the environment. Their packaging and products do not contain any known carcinogens or other harmful chemicals, and they do not test on animals.
Thinksport’s natural deodorant is another affordable option that will keep your pits stink-free. Best of all, Thinksport is available on Amazon Prime. Two-day shipping for the win!

Crystal Deodorant

For those who really want to go natural, look no further than Crystal deodorant, which is a bit different from other natural deodorants on the market. According to a Crystal spokesperson, Crystal’s deodorant is “a unique gem-like stone made of all natural mineral salt, which forms a protective barrier that actually prevents odor-causing bacteria.”
While you are actually rubbing a rock on your pits, Crystal deodorant still comes in a tube just like regular deodorant, and you apply it while the skin is wet, just after a shower or bath.
Does it work?
According to many reviews, yes, it actually prevents body odor. And just like the other natural deodorants you might try, it does not prevent sweating.
Crystal’s website states that one tube of Crystal deodorant will last for a year, which makes it the most economical natural deodorant option available.
In addition to being sold online, Crystal deodorant can also be found in most drugstores, like Walgreens and CVS.

Ready to make the switch?

Are you ready to make the switch to natural deodorant? Before you do, you may want to detox your pits.
An armpit detox might sound a little crazy, but it can help remove the buildup of chemicals that may have accumulated in your skin while using traditional deodorant.
An armpit detox will also help your body adjust more quickly to natural deodorant, which means you won’t sweat as profusely as your body adjusts to your new deodorant of choice.
Rebekah Epling, who makes her own natural beauty products, shares her armpit detox recipe:

All-Natural Armpit Detox

1 ½ teaspoons Bentonite clay, which is available online and in most health food stores
½ teaspoon turmeric, found in the spice aisle of most grocery stores
2 or 3 drops of tea tree or manuka essential oil (Manuka oil is a bit harder to find—you’ll probably have to order it online—but it has three times the antifungal properties of tea tree oil, so it’s more effective as a detox ingredient.)
1 ½ teaspoons witch hazel or apple cider vinegar (Look for witch hazel that is double distilled and doesn’t contain a high amount of alcohol—opt for something that contains less than 10 percent.)

Mix the first three ingredients together in a plastic or glass bowl with a non-metal utensil, then add the witch hazel or apple cider vinegar to create a paste-like consistency (you may need more or less witch hazel than the recipe calls for to create a paste).
Rub the mixture onto your armpit and let dry completely, about 10 to 15 minutes. Use a wet washcloth to remove.

DIY Deodorant

Now that you’ve considered an armpit detox, why not gear up to make your own natural deodorant, too? This natural deodorant recipe is super easy to make and will last more than long enough for you to use it up.

Natural Deodorant Recipe:

¾ cup arrowroot powder (Similar to cornstarch, arrowroot powder is a thickening agent that can be purchased at most health food stores.)
¼ cup baking soda
4 to 6 tablespoons melted organic coconut oil
6 to 10 drops of essential oil (Essential oils are optional, but you can add your favorite essential oil, like lavender, to give your deodorant a fragrance.)

Combine the arrowroot powder and the baking soda. Add 4 tablespoons of coconut oil and mix. Add more coconut oil if needed to achieve the consistency you want. Add in essential oil(s) if desired.
Store in an airtight container. To use, simply apply a small amount to your armpits as needed and let dry.

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Mom x Body Motherhood

6 Practical Postpartum Fitness Tips For New Moms

Post author By Katie Martin
Post date October 19, 2017

I have never been all that fit, but I have been blessed with a healthy dose of self-confidence. When I look in the mirror, I see Ashley Graham’s twin looking back at me. My cousin calls it reverse body dysmorphia.
But the self-confidence went right out the window when I gave birth two months ago.
I was warned about how my postpartum figure might look, but I wasn’t prepared for the reality of my new body.
I was really sad that I might never be able to squeeze into my favorite romper with the strategically placed cut-outs ever again, but I was also sidelined by the physical and mental stress of having a new baby. While I wanted to get back into working out, I didn’t know how fit postpartum exercise into my exhausting routine as a new mom.
“Postpartum fitness is important for safety and sanity,” Christine Bullock, a certified pre- and postnatal fitness and nutrition expert and creator of Body Re-Born, tells HealthyWay. “Moms need a few minutes to themselves to relax mentally while increasing natural endorphins, our feel good hormones.”
But new mamas, take heart!
It may not seem like it as you’re icing your lady bits and crying over a detergent commercial, but you will feel like working out again postpartum, which benefits both body and mind.
Experts and doctors share these postpartum fitness tips.

1. Wait for Aunt Flo to go.

Most pregnancy books, like What to Expect When You’re Expecting, say that heavy postpartum bleeding will only last for a few days before tapering off to light spotting and discharge.
Honey, please.
My heavy postpartum bleeding lasted about two weeks and started to taper off around week four. But every woman is different. Postpartum bleeding can last anywhere from four to 13 weeks. But if you notice you’re bleeding heavily again after exercise, it’s probably a sign you’ve overexerted yourself.
If this happens, take a rest break for a few days, and ease back into activity once the bleeding has subsided again.

2. Diastasis-what?

Oh, that same pregnancy book that told you postpartum bleeding wasn’t going to be so bad also failed to mention that your abs might completely separate, causing your tummy to look like a bowl of Jell-O Jigglers.
That tummy pooch is called diastasis recti, aka separation of the abdominal muscles that can happen during the stress of labor. Many women quickly resume ab exercises to try to flatten their tummies postpartum, but Jessica Valant, Pilates instructor and licensed physical therapist, tells HealthyWay, “Crunches are actually the worst thing you can do for a diastasis recti! When the abs are already separated, they can’t contract properly to help you do a crunch. So when your body tries that ‘crunch’ motion, the abs end up separating even more.”
Instead, Valant recommends the exercises introduced in this video to help you strengthen your abdominal wall.

3. Squeeze…and release.

Your pelvic floor is ultra important during birth, as those muscles help guide the baby’s head down for delivery. They’re even more important during postpartum recovery, which is why kegel exercises are so important.
During my pregnancy, I had to go to physical therapy for severe hip pain. It turns out I had an extremely weak pelvic floor, which had thrown my hips out of alignment. My physical therapist recommend kegel exercises to help tone my pelvic floor.
No one tells you how much you’ll pee on yourself every time you cough or laugh or try to sneak a toot and blame it on the baby, so it is important to keep doing kegels postpartum. They’ll help you regain bladder control and strengthen your pelvic floor, which can reduce hip discomfort during other exercise as well.

4. Maybe don’t stretch it out.

Bullock says new moms shouldn’t overdo it when getting back into an exercise routine:
“The hormone relaxin is still present in the body as long as mothers are breast feeding. This hormone is released in the first trimester to loosen the joints in order to open the pelvis and make room for baby. But it also has an impact on the stability of all your joints. Therefore, a joint can still be overstretched, even though it feels great hitting that yoga pose at the time.”

5. Bring baby along.

“I love bonding with my daughter Remington while exercising,” says Bullock. “Remi loves hanging out in my Ergobaby carrier, so I take her to the park for playtime workouts. While she is in the carrier I can do all sorts of exercises like step ups or tricep dips on a bench, pushups on a picnic table, or squats.”
Walking with baby is also a great way to ease your way back into postpartum exercise. Bullock says she and her daughter take at least three walks a day. “Remi loves the fresh air and activity all around and I can sometimes get up to 22,000 steps in a day. Win–win: bonding and biceps!”

6. Did we just become best friends?

“I know it can be hard to get out of the house, but I find classes are great because of the social interaction that new moms lack,” says Bullock.
One of the hardest things about sticking to a postpartum fitness routine is going it alone. Even if you don’t have mom friends yet, there are several groups like Stroller Strides that help new moms get fit together.
Or if you can’t make group classes because they don’t fit your schedule, download an app like Hey! Vina to help find other moms who share your workout interests and availability.

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