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Medieval Hygiene: Practices Of The Middle Ages

We were all taught about basic hygiene by our parents, from brushing our teeth every day to maintaining our [linkbuilder id=”6567″ text=”body hair”], whether on our head, face, back, or anywhere else. In fact, we live in a world where good hygiene is a huge priority, as evidenced by the endless rows of shampoos, face masks, razors, and perfumes in our favorite stores. No matter who you are, the basics are always there—showering, combing your hair, brushing your teeth—but everyone has their own special twist on their daily routine.
For girls, it might be a full face of makeup or a spritz of dry shampoo every other day. For guys, maybe it’s a fresh shave every single morning or finally remembering to use deodorant on a daily basis. Regardless of what each of us choose to do to prepare for the day, these routines are what we use to prepare ourselves to enter the world—and how others in it perceive us.
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Imagine for a second, though, that all of the hygiene products that you use today—the toothpaste, the shaving cream, the expensive shampoo—were all gone. Imagine that none of these modern creations existed or were replaced with something that was similar, but far less effective—and maybe just a little bit gross.
The people who lived in the medieval period of history definitely had quite a different idea of what good hygiene meant, and it’s clear to see when you take a look at how they kept themselves fresh back in that day. When you see exactly what people of that time were dealing with when it comes to hygiene, we guarantee you’ll never take your private shower or running toilet for granted ever again.

1. Chamber Pots and Privies

Believe it or not, widespread use of indoor plumbing wasn’t all that common until recently. If you were unlucky enough to be poor in the Middle Ages, you were basically forced to clear your system where you could, and if you were dealing with anything solid, you were tasked with burying it after you were finished. If you were wealthy in some fashion, your situation got a little bit better, though not by much.
In many Tudor houses you’d find something called a privy, otherwise known as an outhouse. In the best-case scenario, a privy would be a small shack that would afford you some privacy, though it’d still consist of a slab of wood over a hole in the ground. The waste would immediately plunge into a moat where, fortunately, it would be carried away for you to never see again.

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ALEX ZIVATAR

If your privy happened to be outside of your home, there’s a slim chance that you’d want to trek outside in the middle of the night just for a quick bathroom break. In this situation, you’d use something called a chamber pot, which was essentially a decorative bowl that served as your toilet during the night. While not exactly a bad idea, the thought of our own waste sitting in a room with us the entire night is definitely foreign to all of us today.
What happens after a chamber pot has been filled is even worse. The waste would eventually be tossed straight out of a window down onto the streets below. Those who were in charge of that task for the day often yelled out “garde loo,” which was the warning for anyone down below to get out of the way.

2. Nosegays

With the presence of human waste in the streets, you can imagine that those living in the Middle Ages probably got used to a certain stench in the air, meaning they probably couldn’t tell if they were smelling particularly ripe themselves. Indoor toilets weren’t even a common occurrence, so you can probably guess that showers were non-existent, and baths weren’t too common, either. Couple that with the fact that deodorant wasn’t even a thought yet and…well, we’re sure you can imagine what an entire town of extremely dirty people might smell like, though you probably won’t want to.
They had to keep the odor at bay somehow, but with their limited resources, there weren’t a lot of ways to do it—enter the nosegay. A nosegay was typically a small bunch of flowers or herbs, whether fresh or dried, that was held in someone’s hand, tied around their wrist, or pinned to their clothing.

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ALEX ZIVATAR

While we’re assuming that they actually did very little to combat the strong and constant stench of body odor, they essentially served as a personal air freshener for people as they went about their days. A nosegay was especially helpful when walking through a dense crowd of people, as you could pull the bouquet to your nose for a whiff of flowers while you were in a sea of smelly bodies.
There’s even a mention of nosegays in a nursery rhyme that’s apparently far more sinister than you might think. Though its origins have been disputed, “Ring Around the Rosie” is said to be about the Black Death, a plague that killed millions of people. The line “pocket full of posies” is said to reference people who carried flowers in their pockets to combat the constant smell of death in their cities.

3. Laundry Detergent

Just like those in the Middle Ages didn’t bathe as often as we do now, they definitely didn’t wash their clothes as frequently, either. Unlike today, clothing had to be made by hand and couldn’t be mass produced in any way, meaning that people typically had fewer items of clothing to their name. They often wore specific items for weeks or even months until they decided they couldn’t go without a wash any longer.
When did they wash them? Well, you might be surprised to hear that they did have something that resembled laundry detergent back then, though it was far from any Tide or Downy products we have now. If you were just doing a general load of laundry, you’d probably use something called soapwort, a flowery herb that’s like nature’s own little bar of soap—add some water and it actually lathers.

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ALEX ZIVATAR

Anyone who’s into eco-friendly solutions will be pleased to know it’s something that you can still grow today to work into your own laundry routine. Stain removal was a different story, though, and it typically involved some unsavory substances that most of us would probably never even want to touch, let alone work into our clothes. They might include ashes mixed with lye, crushed green grapes, chicken feathers, or—worst of all—urine.
We can guess that, even when doing laundry, large amounts of water probably weren’t too readily available, meaning that anything you put on your clothes to “clean” them probably didn’t get rinsed out very well. Couple that with the fact that most people didn’t change their clothes very often, and you have just another reason why no one smelled that pleasant back then.

4. Makeup

For some, makeup is an essential part of their daily lives, and something that they don’t even consider leaving the house without. Today, there are many formulas available—from tinted moisturizers to full-coverage foundations—but we can guarantee that all of them are free from at least one nasty ingredient: lead.

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ALEX ZIVATAR

In the Middle Ages, lead was actually a common ingredient in a type of makeup called Venetian ceruse, a substance that was essentially a combination of makeup and skin whitener. For those who were born as upper class citizens, extremely pale skin was considered to be beautiful and fashionbable, most likely because it helped distinguish them from laborers, who would have tanned skin from their time spent outside in the sun.
However, what many believed made them beautiful also made them incredibly sick, as the lead within their makeup absorbed into their skin and caused lead poisoning, something they apparently weren’t aware of at the time. The constant use of white lead in face makeup would cause drastic symptoms such as hair loss and severe skin damage—and even death when worn long enough.
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Things like eyeshadow and eyeliner were often used during this period, along with lip products like lipstick and lip balms. Most lip products were made with either oil or beeswax combined with natural dyes made from wine or plant matter, like flower petals. Eyebrows were also just as big of a deal then as they are now, though there wasn’t really a quick solution like an eyebrow pencil available. Instead, those who were looking for a little more fullness used mouse hair to fill in areas of their brows that weren’t looking so hot.

5. Wigs

Wigs gained popularity for a number of reasons: some practical and some…gross, as the video explains below.

6. Sewers

It should come as no surprise that sewer systems were basically non-existent in the Middle Ages, so the people who lived in that period had to make things work with what they had available. Those who had privies had to empty them at some point, though the process essentially consisted of putting the waste into a larger hole called a cesspit.
Cesspits were often found in cellars or out in gardens, though many people placed them further away from their homes, for obvious reasons. However, most people didn’t empty their cesspits nearly as often as they should, which left quite a job for the person that was hired for the task. These men were often called “gongs” or “jakes” and fortunately were paid very well for the job given to them.

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When it came to water, only the richest of the time could afford to pay privately owned companies for the water they needed, whether for drinking or otherwise. Peasants, however, weren’t as lucky, as their main source of water often came out of a pipe system that was lined with lead.
Though no water source back then would be considered high quality, peasants had it the worst, as the water within these lead tanks and pipes often became stagnant, making it a breeding ground for bacteria. As this was not a time of great scientific innovation, little was done to filter water the water people used. There were even numerous rumors that people in the Middle Ages didn’t drink water at all, although they have been disproven at this point.

7. Medicine

Kiss the modern medicine cabinet goodbye, because everything you know about taking care of cuts, scrapes, and sickness would be pretty much unheard of in the Middle Ages. Though medical practitioners did believe that diet could play a role in restoring health, they also believed in using the resources around them to the fullest extent possible, sometimes in some pretty weird ways.
One of the best-known treatments from the Middle Ages was the use of leeches for a process called bloodletting, a way to remove a person’s blood to help cure them of an illness. The doctor would attach a leech to the patient’s skin in the area that seemed to be most affected by whatever was ailing them, and then the leech would feed on their blood until it eventually fell off.
Cupping is another type of therapy they used that has actually made a comeback recently—the technique involves placing heated cups over certain areas of the skin to increase blood flow and reduce inflammation in the body.

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ALEX ZIVATAR

For things like scrapes and burns, plants and herbs were often used to create salves and ointments that could be applied much like Neosporin is today. Certain herbs and barks were brewed into teas that could be taken internally to help with things like fever or headache.
Many of the plants and herbs used during this time can still be found today and are typically used for cooking or as essential oils. Just think that the next time you chop up some basil in the kitchen or rub some myrrh essential oil on a paper cut, it’s almost like taking a quick step back in time—just without the actual Middle Ages part, fortunately.

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Lifestyle

8 Weight Loss Tips That Don't Involve Food

Staring in front of the mirror, twisting left and right trying to find that perfect angle—being satisfied with your figure is something that we all want. Why do you think there are so many different diets? From the normal ones, like Paleo, to the more outrageous diets, like Caveman dieting, there really is no end.

Sure, losing weight seems like it’s all about the food, and it’s undeniable that food is an important aspect of weight loss. Because, let’s be honest, you can’t lose weight unless you cut back on your Krispy Kreme intake.

But there’s more to successful weight loss than simply eating less. You can develop behaviors—ones that are more effective and keep the weight off longer—that have nothing to do with your dietary habits.

While I could go on for days about tried and true health hacks, here are my eight favorite. 

1. Get Enough Zzzs

Did you know that if you’re not getting a solid amount of beauty rest you may actually be ruining your chances of losing weight? It’s true, just use it as an excuse to skip that networking event you’ve already been dragging your feet to. Several studies found that people who don’t get adequate sleep tend to snack more, consuming unneeded calories, which typically leads to unwanted weight gain. It almost goes without saying that it’s even more true when your snacks are unhealthy ones, such as chips and cookies instead of apples and carrots

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The reasons for the association between sleep and weight issues are not fully understood but researchers believe that appetite, hormones, and metabolism are negatively skewed when you’re tired.

If your yawns are more frequent than you’d like, maybe it’s time to investigate if the sand man really is visiting you and doing his job. 

First, keep track of how long you’re getting some beauty rest, and, yes, there is an app for this. Fitness trackers or the sexy smart watches can even monitor this for you! But, if you’re wanting to keep it old school,  journal your hours each morning. Take special consideration and possibly even make a note next to days where you’re feeling extra-tired. And no, it’s not a coincidene if your hand keeps edging to your opened bag of chips. If you’re having trouble keeping your snacking to a low, that too means you need to count more sheep. 

Second, make a list of reasons you might not be getting to bed at a reasonable time. Your list might include your kids’ routines, working late, lack of a solid nighttime routine, watching television, or just surfing the internet.

Third, decide what behaviors you might need to change to get to bed earlier. If you are like me, you might need to develop a set nighttime routine to help facilitate getting to bed at a reasonable hour.

2. Pick a Goal Outfit

I always listed “getting healthier” as one of my main reasons for losing weight and it was toward the top, but in my heart of hearts, I wanted to lose weight to look better and wear cuter clothes. Because let’s be real, it is hard to find really attractive clothes in size 3X or 28 like I used to wear. I remember shopping with my smaller-sized girlfriends wishing I could pick out clothes with the ease they did. Instead, clothes shopping was always a struggle when I weighed 300 pounds. Nothing seemed to fit the way I expected it to when I saw it on the hanger and if it did fit, I was often unhappy with how I looked in the garment.

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To inspire yourself to keep moving forward with your diet, I encourage you to find an outfit that you’d like to wear once you lose weight. It can be pants and a shirt, a fabulous jacket, a skirt, or a dress.

If you have a lot of weight to lose, choose an outfit that is just a couple of sizes down from where you are now. I don’t want you to get so discouraged at the thought of going from a size 28 all the way down to a size 10 that you give up before you make it down to a size 22. So be realistic when choosing a goal outfit.

You can either go ahead and purchase your goal outfit or simply pick it out from your favorite online retailer and save a picture of the outfit. If you decide to commit fully and buy the outfit now, hang it up in a prominent place. I hung my goal outfit right in the middle of my closet so I’d see it every time I reached in to get something to wear. It was very motivating to see that dress hanging there and try it on every time I dropped a few pounds.

3. Have a Grocery-Shopping Schedule

The grocery store is ground zero of your weight loss success or failure. Many of my clients tell me how they loved to go grocery shopping every single day so they could slip ice cream, candy, and cookies into their carts. They would put the forbidden foods on a high shelf at home or in the back of the freezer and eat it when no one else was around. They didn’t want to share. I confess to doing the same thing.

Grocery shopping has the potential to break your diet as it did some of my clients, or make your diet wildly successful. If you can train yourself to develop a regular habit of shopping for all the healthy foods you need in one trip, you are well on your way to having a positive dieting experience. The other part of the equation, of course, is actually preparing and eating the healthy food you buy in the right quantities.

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I understand that it is tempting to head to the grocery store every day or a few times a week to pick up something you want or forgot. But, as you well know, the grocery store is full of tempting foods.

I want you to try shopping one time a week for all the food you need to prepare healthy meals instead of going whenever you want. Shopping just once a week not only limits your exposure to a store laden with tempting foods but it also has other benefits.

1. Gets you in the habit of meal planning.

2. Enables you to take your time and think through your choices because your weekly list will be longer than a daily list.

3. Saves you money because you won’t be as likely to buy ready-to-eat foods that are usually more expensive than home prepared foods.

4 . Keep Your Hands Busy

I don’t know about you, but boredom was often one of the reasons I used to reach for junk food, even when I was supposed to be dieting. Many people I talk to about weight loss share the same bad habit of eating from boredom. And this habit can be a killer for your weight loss, especially if your snacks are high in calories.

The urge to eat from boredom may strike when you are just halfway watching a television program, surfing the internet lackadaisically, or just standing around your kitchen or office looking for something to do.

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All of a sudden, the urge to eat strikes.

And then, you can be in trouble in terms of controlling your calorie intake. I tended to snack on sweet foods like chocolate bars, hard candy, or cakes, but I’ve had a lot of clients whose boredom snack of choice was salty foods like chips or crackers. My snacks and those of my clients often averaged 400 calories, which is a good chunk of a 1,200 or 1,500 calorie diet.

It’s important to get a handle on boredom eating because a few sessions of mindless snacking each week can wreck your diet.

When I finally lost my weight, one trick I used to stop eating from boredom was to keep my hands busy. It’s almost impossible to be busy with your hands and eat at the same time—at least it is for me.

Find activities to keep your hands busy. Here are some ideas:

· Gardening

· Playing games with your kids

· Scrapbooking or editing pictures for printing

· Practicing a new craft such as calligraphy or drawing

· Knitting

· Sewing

· Writing in your journal or diary

5. Exercise Five Days a Week

I used to hate exercise. I hated getting sweaty, I felt uncomfortable in exercise clothes (assuming I could find any that would fit), and I didn’t like being out of breath. But most importantly, I honestly thought exercise would not really make a difference when it came to losing weight.

Boy, was I wrong to hate exercise the way I thought I did. Once I started adding regular exercise into my daily routine, I felt more committed to my diet and saw incredible physical benefits.

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If you are like I was and having trouble convincing yourself that exercise can make a difference to your weight loss effort, consider this statement from the Mayo Clinic website:  

“Not only does regular exercise aid in weight loss, it reduces your risk for several chronic diseases and conditions.”

Exercise is a win-win in terms of weight loss and health. But you’ve got to make a commitment to do it or you may start out the week with good intentions of exercising and end the week having done just a single day or none at all.

There is a difference between intending to exercise and actually doing it. It’s one thing to say you are going to “try” and exercise this coming week and another to do it.

I want you to make a firm commitment to exercise in some fashion five days this upcoming week. Here are a few tips to make that happen.

Exercise within your fitness level and comfort zone. If you are very overweight like I was, walking is a great way to start. Actually, walking is a great exercise for anyone as long as you walk briskly and don’t just stroll along.

Be open to new exercises and workouts. Options to try this week include: Bicycling outdoors or on a stationary bike indoors, doing 30 minutes on a stair stepper or elliptical, swimming, rowing, lifting weights, doing Pilates, taking an aerobics or kickboxing class, or running.

Write down your commitment to exercising in some fashion five days this week. Schedule a time on your calendar that works for you. I had to exercise first thing in the morning because I had young children but afternoons or evenings may work better for you.

6. Get Rid of Too-Big Clothes

Admit it, you’ve got some clothes hanging in your closet and sitting in your drawers that no longer fit. They may be too big or too small, but I’ll bet most of you have a few.

Personally, I had both too big and too small clothing. As I gained weight, I held onto the too small pants, dresses, and shirts in the hope that they would someday fit. They did, but by the time I lost 158 pounds, they were woefully out of date and I ended up getting rid of them.

And as I lost weight, I held onto my size 3X stretchy pants and my size 28 dresses. Why did I keep them?

Just in case I gained back the weight I had lost.

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I had a valid reason for holding onto the too big clothes because I had lost and gained back the weight many times before. However, holding onto those clothes also gave me less of an incentive to keep the weight off because I knew I had something to wear if my new size 22 pants stopped fitting.

I’m issuing a challenge to you right now. Get rid of any clothes that are too big for you. You can keep the too small ones because hopefully you will fit into them before they are out of style, but get rid of the ones that are too big.

This is a hard non-food behavior for some people, but it’s vital. Keeping them around serves no purpose other than to give you a “fall back” wardrobe should you regain weight. As a caveat, you can keep one or two of your biggest clothing items as a comparison as you lose weight, but get rid of the rest.

7. Be Introspective

On the surface, successful weight loss is all about making healthier eating and lifestyle choices. Choose vegetables over chips, fruit over candy, and a low-calorie smoothie instead of full-fat ice cream and you will begin losing weight. Add in regular exercise and you will lose weight a little bit faster because of the added calorie burn.

It seems simple, doesn’t it?

However, like many difficult endeavors, there is more to weight loss than meets the eye. Successfully losing weight almost always involves understanding why you struggle with your weight in the first place and having a plan to deal with each issue you identify.

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In case you aren’t sure what personal or childhood issues may affect your weight, ask yourself these questions:

1. Do I use food as a comfort?

2. Was food used as a reward when I was a child?

3. Do I display disordered eating such as bingeing, highly restricting, or purging?

4. Did my family celebrate with food or use food in place of meaningful conversations about issues?

It is vitally important to identify what is at the root of your food issues to successfully lose weight. While going to see a qualified therapist or nutritionist can be helpful, you may be able to work through some of your food issues on your own. I do want to say that you should not hesitate to get professional help if you feel as though you need more directed guidance or suffer from disordered eating.

When honing in on your personal issues with food, I want to encourage you to spend time with your own thoughts. It can be uncomfortable to pinpoint why you tend to overeat or turn to food in times of stress, but once you know your own issues, your weight loss effort may be easier.

I discovered some childhood issues surrounding food that were affecting me, as well as habits related to emotional eating.

Try meditating, praying, journaling, or visualizing how you will move past the issues you uncovered and visualize how want your weight loss journey to go. Imagine yourself at your goal weight and mentally go through the steps you will need to get there.

8. Find Fun Without Focusing on Food

Our culture often links food and fun. If you think about it, almost every fun event you attend has food. State fairs, football games, weddings, get togethers with friends, family reunions, office parties, Easter celebrations, Bar Mitzvahs, Hanukkah parties, and Christmas celebrations all revolve in some manner around food.

This focus on food at social events makes it really hard to stick to your diet. But I’m telling you that you have got to learn how to find the fun in the event irrespective of the food that is there.

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If you don’t, you might end up eating more than you want every time you go to an event or spend time with friends just because food is part of the celebration. And if you do this a few times a week, you will have a really hard time losing weight. Do the math: If you take in an extra 500 to 800 extra calories over your normal weight loss intake every time you are at a social event, your weight loss is going to stall or go backwards.

Here are some ways you can learn to have fun times without focusing on the food.

1. Focus on the people you are with. Really spend time talking with the people there and look at the food as secondary to the relationships.

2. Get your food after you’ve been at the event for a while or visited with your friends. This gives you a chance to focus on the fun and people instead of the food first.

3. Be selective in what you eat. Make smart choices and don’t just haphazardly grab whatever looks good.

4. If you are ordering at a restaurant, order before all your friends do. It might seem rude to jump in when the waiter asks who is ready, but it’s better that than being influenced by your friend’s non-diet friendly choices.

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Lifestyle

Your Desk Job Is Making You Tired

Not to diss my office, but it’s a glorified cubicle (with an awesome purple accent wall). It has three windows, none of which look out onto the outdoors. Because of this, there are days where I walk into work, plop down at my desk, and don’t see the light of day until I leave eight hours later. During the winter months, I may not see sunlight at all.
I stand up for water-bottle-refill breaks, consequently frequent bathroom breaks (hashtag: hydrationproblems), and when I don’t feel like eating cold food, heating-up-my-lunch breaks.
No amount of exercise I log after hours can offset the harsh reality that I, like so many others, will live what’s called a “mostly sedentary lifestyle” as long as I hold my current position.
Not all days are quite as depressingly sedentary as that, of course. Some days my bum hardly ever touches that soft, cushy leather chair in my purple-walled cubicle. Ironically, days like this leave me feeling less tired than the sedentary ones.
Perhaps you have experienced this as well. It’s a different kind of tired, this sitting-all-day fatigue. It’s a drained, lethargic, worn-out, like-the-life-has-been-zapped-out-of-you form of exhaustion.

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Reason 1: Light Deprivation

Part of the problem is low exposure to natural light.
I’m certainly not the only one whose office space lacks adequate sunlight; even if you’re stationed next to a window (like, one that doesn’t look into the adjacent cubicle), the glass blocks the beneficial effects of the sun’s rays. And without sun, our energy and mood tank big time. In the winter we call this Seasonal Affective Disorder (“S.A.D.”), but there’s no reason the same principle can’t be applied to anyone holed up indoors at work 40 hours a week.

Reason 2: Movement Deprivation

Desk jobs also severely limit movement, and being too sedentary is a great way to feel super lethargic.
A little bit of movement increases blood flow to allow more oxygen and nutrients to reach cells for the creation of energy, boosts alertness and cognition, and improves sleep so that you start the day more rested.
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Reason 3: Technology Overload

We must also consider overstimulation by technology, particularly blue-lit screens.
Most of the research on long periods of time spent staring at screens looks either at eye fatigue (not totally irrelevant when it comes to feeling a bit drained all around) or at screen usage prior to bedtime. However, it is reasonable to draw the conclusion that if blue light really can make your hormones go wonky enough before bed to disrupt sleep, they very well may have a similar effect when overused during the day, too.

Reason 4: Office Air

Finally, there is the unavoidable nature of the office building itself.
Most buildings are full of indoor air pollution, bacteria, and mold. This sub-par air quality paired with oftentimes poor ventilation systems has led the EPA to coin the term “Sick Building Syndrome.” Basically, the indoor environments in which we work can actually make us sick and, yes, cause feelings of fatigue.
Of course, we can’t all quit our desk jobs to frolic in clean-air meadows all day, so there have to be some more realistic solutions. (There are!)

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Solution 1: Move Around

First and foremost, get up at least every hour. Good reasons to get up and move around include:

  • Bathroom breaks (if possible, walk to one a little further away or on a different floor)
  • In-person chats rather than emails or texts
  • Office-friendly exercises
  • Simple stretching
  • Checking to see what the weather is like outside

Besides, research has shown that people are far more productive when working for 52 minutes and then taking 17 minute breaks—just make sure those breaks aren’t spent scrolling through Snapchat.

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Solution 2: Take a Real Lunch Break

Second, take a lunch break! How many of us eat at our desks to “be more productive” (in case you were wondering, this doesn’t work).
Bonus points if you can get outside during this break but, at the very least, step away from the screen and focus on eating.

Solution 3: Eat Something That’s Good for You

Speaking of lunch, what you eat matters, too. Fueling your body with nutritious foods will help you feel energized as opposed to sluggish and lethargic mid-afternoon.

Solution 4: Exercise

It’s also important to incorporate physical activity into your life outside of work; it won’t fully offset the time spent sitting on the job, but it can help.

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Solution 5: Sleep

Finally, and perhaps most importantly, you have to sleep.
This means unplugging from work as early as possible, disconnecting from electronics at least an hour before bed, and turning your bedroom into a sleep oasis.
This country has become obsessed with getting more energy (I’ve written at least four articles on the topic already!), but no one seems to want to face the glaringly obvious problem that we don’t value our sleep time anymore.
There is no one magic bullet for more energy, but by incorporating these tips into your daily life, you may find yourself able to face the fluorescence at work that much better.

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Lifestyle

10 Secrets To Weight Loss That Don't Involve Food

Losing weight seems like it is all about the food. And food definitely is the most important aspect of weight loss. After all, you can’t lose weight unless you cut back on how many calories you eat.
But there’s more to successful weight loss than simply eating less. You can develop behaviors—ones that will help you lose weight more quickly and keep the weight off longer—that have nothing to do with food.
Here are 10 of my favorites.

Get Enough Sleep

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Studies have shown that getting enough sleep is important in weight management. Keep track of your sleep habits and note when you’re extra-tired. If you have trouble keeping your food intake under control on those days, you know you [linkbuilder id=”6433″ text=”need more sleep”].

Pick a Goal Outfit

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Find an outfit that you’d like to wear once you lose weight. If you have a lot of weight to lose, choose one that is just a couple of sizes down from where you are now so you don’t get discouraged at the thought of going from a size 28 all the way down to a size 14.
Put your goal outfit where you can see it, and use it as a motivator to make good [linkbuilder id=”6430″ text=”food choices”]. I hung my goal outfit right in the middle of my closet so I’d see it every time I reached in to get something to wear.

Join a Support Group

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A good support group, either online or in person, can really help you stick to your diet. Go to meetings regularly or check in online at least once a day.

Have a Grocery-Shopping Schedule

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It’s tempting to head to the grocery store every day or a few times a week to pick up something you want or forgot. But the grocery store is full of tempting foods. I found that shopping once a week for all the food I needed for healthy meals helped me in meal-planning and calorie-control.

Keep Your Hands Busy

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It’s almost impossible to be busy with your hands and eat at the same time—at least it is for me. Find activities to keep your hands busy such as gardening, playing games with your kids, crafting, gaming, or writing in your journal.

Exercise Five Days a Week

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Commit to exercising in some fashion five days a week. You can walk, lift weights, run, or to go the gym—it really doesn’t matter. Just commit to some kind of regular exercise program for your physical and mental health.

Get Rid of Too-Big Clothes

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This is a hard non-food behavior for some people, but it’s vital. As you lose weight, give away or sell your too-big clothes. Keeping them around serves no purpose other than to give you a “fall back” wardrobe should you regain weight. As a caveat, you can keep one or two of your biggest clothing items as a comparison as you lose weight. but get rid of the rest.

Wake Up Early

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Get out of bed and get going with your day. Sleeping as late as possible often puts you in a rushed state, and when you’re rushed, you might be less diligent about your food choices. Ease yourself into getting up earlier by setting your alarm clock 5 minutes earlier each day until you’re at your ideal wake-up time.

Be Introspective

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I find spending time with my own thoughts to be helpful when trying to accomplish a goal. Try meditating, praying, journaling, or visualizing how you want your weight loss journey to go. Imagine yourself at your goal weight and mentally go through the steps you will need to get there.

Find Fun Without Focusing on Food

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Our culture often links food and fun. State fairs, football games, weddings, family reunions, and almost every other fun event or celebration has food as a major focus. Learn to have fun times without focusing on food. When you’re at a celebration, make a conscious effort to enjoy the event, engage with other people, and lessen the amount of time you spend around the food.

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Lifestyle

Shaun T's Secrets For Staying Fit While Traveling

Working out consistently is tough enough at home. Add traveling to the mix, and suddenly panic mode ensues. But don’t stress. Take it from me—keeping up with your routine while traveling is very doable, as long as you’re prepared to make some minor tweaks.
I know because I travel. A lot. In fact, I probably travel more than I’m home, so I know the struggle is real! But if you trust and believe in who you are, then I have no doubt you can stay healthy and fit while on the road.
Here’s how to do it.

Check Out The Hotel Gym In Advance

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Check the hotel’s website, or just give them a call. Find out first if they have a gym. Then, what are the operating hours? How big is it? What equipment do they have? This will help you better plan your workouts while there. You can also book your hotel based on its fitness center. If the gym’s not adequate for your needs, don’t forget that at-home fitness programs are also great for you while traveling. Exercise in your room, or find an outdoor space like the pool or a park. Then get after it by using your digital device to get in your workout.

Walk It Out

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Walk, walk, walk! Is your room on the 3rd floor? Take the stairs! Headed out to a restaurant to get a bite to eat? Skip the Uber and walk! I find it helps tremendously if I walk more and sit less while traveling. Consider using an activity tracker to count your steps, and do your best to get in 10,000 of them!

Hit The Grocery Store

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Can you book a room with a mini-fridge? Do it! Then hit up a local grocery store for supplies so you can limit how often you’ll need to eat out. And while you’re there, stock up on water! I find that when I travel I don’t drink enough water, so it really helps to have a case of water in my room for easy grab-and-go. Drinking water is essential, especially when we travel. It helps keep down the bloat and weed out the toxins we might incur on the road.

Modify The Menu

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You’re going to have to eat out while you travel, but you don’t have to fall victim to the menu! Don’t be scared to modify the menu as you see fit in order to feel good and maintain your goals. After all, you’re paying for this food, so you have the power to change items to meet your needs! Halve your portions, ask for no butter or cheese, or pass on the bread. And make smart choices with drinks: choose soda water with lime instead of a cocktail, for example. The possibilities are endless—if you’re strong enough internally to make changes.

Don’t Beat Yourself Up

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You aren’t going to be perfect when you travel (or even when you’re at home!). Treating yourself is what makes life fun, and it’s okay! Do the best you can do. The mental anguish isn’t necessary. If you’re eating 85% healthy and maintaining a consistent exercise regimen, your 15% fun foods won’t destroy your fitness journey.
Traveling is a fun part of life. Whether it’s for work or pleasure, it doesn’t have to derail you on your journey to a healthier, happier you.

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Trickle-Down Fashion: It's All About Me. Or You.

As human beings, we’re constantly trying to find a balance between individuality and conformity. At first glance, it seems pretty easy: If forced to choose one over the other, most of us would instinctively opt for individuality. Conformity is seen as a deadly trap inhabited by mindless drones (just think of the negative images of conformity in history and popular culture, from the failures of communism to Star Trek’s Borg Collective).
Eleanor Roosevelt summed up this attitude quite nicely, boldly pronouncing that, “When you adopt the standards and the values of someone else…you surrender your own integrity. You become, to the extent of your surrender, less of a human being.”
But is conformity really all that bad? Or for that matter, is individuality all that great? With few exceptions, no matter how much we bad-mouth conformity, we all want to be accepted by others. That generally involves doing things to conform, whether it’s wearing certain clothes, listening to certain music, eating certain foods, or something else. And while being an individual is a fine goal, the truth is that too much of it will get you labeled as weird or a freak, and being an outcast is a steep price to pay for being a true one-of-a-kind.

Two Sides of the Same Coin

The fact is that you can’t have individuality without conformity. And sometimes it’s hard to tell where one ends and the other begins. Teenagers, for example, valiantly experiment with all sorts of ways of expressing their individuality only to end up looking and sounding an awful lot like their friends.
For adults, what often drives the question of individuality versus conformity is the same thing that drives so much of life: money. Kurt Gray, a psychology professor at the University of North Carolina at Chapel Hill, calls this phenomenon “trickle-down conformity.” And one of the best places to see it in action is in the world of fashion.

The Height of Fashion

To see how trickle-down conformity works, Gray and his colleagues did a fascinating experiment, measuring the height of women’s heels as they moved from one part of the country to another. It turns out that heel height varies greatly, ranging from a low of under 1.97 inches in Kansas, Nebraska, and Maine, up to nearly 3 inches in Puerto Rico.
They got their data from a major online fashion retailer that tracked shoe purchases by women who moved between any two of 180 U.S. cities. They found that when women moved to a zip code with higher socioeconomic status (SES) than the one they started in, their heels tended to conform to the height of the women already living there. Pretty clear evidence of conformity in action.
However, when women moved to a lower SES zip code, their new shoes tended to be the same height as the ones they wore before moving—clear evidence of individuality in action. So what accounts for this one-sided approach to fashion? According to Gray, “From the beginning of time, people have thirsted for respect and social standing, and have aligned themselves with the powerful and distanced themselves from the powerless,” he said in a university press release. “So it makes sense that they do the same with heel sizes.”

Stop Sneering: Men do it too.

Although it’s tempting to make fun of women for being slaves to fashion (at least some of the time), like it or not, men do the very same thing with other types of purchases, such as electronics or cars. “When you move from Wichita to LA, you look around and sell your Chevy for a BMW,” says Gray, “but when you move from Los Angeles to Wichita, Kansas, you look around, and then just keep the BMW.”
The rationale for both women and men is roughly the same: When you’re talking about the rich crowd, conformity is okay. But when you’re talking about the poor crowd, individuality is a definitely the way to go.

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6 Ways To Take Care Of Your Teeth Naturally

What’s more important than a smile? A wide toothy grin warms you up from the inside out. But if you’re embarrassed of your pearly whites, you’re likely to avoid showing off your smile. Not to mention that your dental health is important to your overall health. Gum disease, for example, is linked to stroke and heart disease. And poor oral health can lead to oral and facial pain and mouth infections. The bottom line is you’ve got to take care of your teeth. Here’s how:

1. Remember to floss naturally.

Most of us brush twice daily. It’s pretty much socially unacceptable not to. But too few of us floss. Flossing daily is so important to avoiding plaque buildup and gum disease. So don’t forget to floss! And while you’re at it, opt for an unwaxed, natural floss. Waxed floss is often coated with a petroleum byproduct. Also, choose a product that says cruelty-free on the label. This way you know that no animals were harmed in production.

2. Add in oil pulling.

Oil pulling is a great way to keep your mouth in tip top condition. Start with a tablespoon of coconut or sesame oil. Both sesame and coconut oil have antibacterial qualities that keep your teeth and gums healthy. And you’ll also notice that oil pulling naturally whitens your teeth quite rapidly.
How to oil pull:

  • Swish oil in your month for 10 to 20 minutes while you’re getting ready in the morning. Move back and forth across the teeth.
  • The more you oil pull, the longer you’ll be able to do it.
  • When you’re done swishing, make sure to spit into the waste basket instead of the toilet, because you’ll end up clogging the toilet or sink with gross build up. Repeat daily.

3. Stay up-to-date with your dental appointments.

Go in every six months for a good deep cleaning. This way you can clean the slate of any tartar buildup while making sure you don’t have any more serious dental problems going on.

4. Stave off stains.

Avoid things that stain your teeth—or brush right after you indulge. For example, brush after enjoying your morning cup o’ joe or after a glass of red wine. Drinking water between offending beverages may also stave off stains. You may want to consider drinking staining culprits out of a straw as well. Other staining foods include soda, grape or cranberry juice, beets, and tomato sauce. Oh and don’t smoke. Ever. It stains your teeth big time, not mention what it does to the rest of your body.

5. Be wary of bad breath.

Bad breath can indicate a larger issue. If you have constant bad breath no matter how often you brush, make a dental appointment to take a deeper look. Bacterial growth on the teeth, gums, and tongue can lead to chronic bad breath.

6. Tongue scraping.

Get yourself a tongue scraper. Tongue scrapers can be purchased online. Make sure you buy the stainless steel variety because it’s easier to clean. Tongue scraping can reduce the bacterial growth on the tongue that can lead to bad breath. Removing this bacterial growth is also good for oral health because it reduces the likelihood of tooth decay, tooth loss, gum disease, etc. This toxic mucus also keeps you from really tasting your food, which is no fun either. Plus, tongue scraping is a good means of detoxing your body of junk each and every day.
How to tongue scrape:

  • Tongue scraping should be done first thing in the morning.
  • Stand in front of a mirror and place the tongue scraper at the back of the tongue. Push to the front of the tongue and discard build up.
  • Repeat twice more.

Your smile is so important to who you are. Smiling not only releases endorphins, it’s important to looking and feeling your best. But your teeth are so much more than just your appearance, they’re also an indicator of your overall health.
Take care of your teeth just as you would the rest of your body. Brush and floss daily, visit the dentist, and protect your pearly whites from staining. And then take a few extra steps, like oil pulling and tongue scraping. Good maintenance means you’ll be able to depend on your grill for years to come.

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Lifestyle

6 Natural Remedies For Seasonal Allergies

An allergy is a sensitivity to a foreign substance, also known as an allergen. An allergic reaction occurs when the body’s immune system interprets a relatively harmless substance as an invader. Allergy symptoms—including runny nose, itchy eyes and throat, and headache—are really your body’s own immunity putting its defenses up against an allergen.
Fortunately there are steps that you can take to reduce your allergy symptoms—especially for those who are averse to taking strong allergy medications. Let’s take a closer look.

Common Seasonal Allergy Triggers

Spring allergies can last from February all the way until the early summer, depending on the climate that you call home. Allergens—including pollen from trees, grass, and ragweed—thrive when the nights are cool and the days are warm. Pollen is often the most problematic during the morning hours. Mold is another common allergen. It’s strongest when the air is hot and humid, during the summer months. Fall allergies occur from August through early November and can include ragweed, weeds like sagebrush and pigweed, as well as some forms of mold.

Reducing Your Symptoms

Knowing your triggers helps to deal with seasonal allergies. For example, knowing when pollen counts are high and staying inside during these times can be helpful. Weather forecasts will often include pollen counts as a part of their broadcast. Also, consider taking a shower if you’ve been outdoors when counts are high so you can remove pollen and mold spores from your body.
Here are some other steps you can take to reduce your symptoms:

1. Use a neti pot.

Irrigating your nasal passages using a neti pot cleans out any buildup of allergens that have gotten into the nasal passages. Regular use of a neti pot can reduce congestion and sinus pain. To use a neti pot, heat up one cup of distilled water and dissolve 1 teaspoon of neti pot salt in the warm water. (You can purchase neti pot salt at your local health foods store.) Next, add half of your salt water to the neti pot. Place it against your right nostril and tilt your head to the left. Let the water flow out of the left nostril and then switch sides. Do this every day during allergy season to maintain flow and clean out your sinuses.

2. Sample local honey.

The theory behind consuming local honey is that those who suffer from seasonal allergies caused by pollen will establish an immunity toward pollen by consuming it in the form of honey. Consume a teaspoon of local, raw honey daily and make sure it’s produced during the season of the allergies for which you suffer. It doesn’t hurt that honey is a pretty sweet solution. Children under age 1 should never consume honey because its spores can cause botulism in a baby’s developing immune system.

3. Invest in saline spray.

A saline spray is another way to clean out your nasal passages to prevent allergens from making their home inside your nose. Plus, saline spray is cheap. Spray in your nostrils daily during allergy season.

4. Try eucalyptus oil.

Eucalyptus oil has anti-inflammatory qualities, and it’s known to be particularly beneficial for the respiratory system. Add to a carrier oil like coconut or avocado oil and apply directly to the skin. Make sure it’s diluted properly (follow manufacturer’s directions).

5. Sip on peppermint tea.

Peppermint tea is a double whammy for combating allergies. The steam from the tea opens up the nasal passages, and the peppermint oil from the leaves has anti-inflammatory qualities.

6. Install HEPA filters.

HEPA filters keep some of the allergens that ail you out of the indoor air. From dust mites to mold spores, pollen, and pet dander, it’s all about keeping the air clean. HEPA filters are found in most air purifiers, but the key is to choose a purifier unit large enough to clean the room you’re in.
Allergies can really bring you down when symptoms amp up, but by taking a few simple steps to clean your nasal passages, clean the air, and combat the inflammatory response that allergens can cause, you can avoid being afflicted by the overwhelming symptoms that take their toll on you. And next year, you might even avoid taking the strong medications that you’ve been forced to resort to in the past.
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How To Steer Clear Of Ticks Naturally

With the warmer months upon us, the tick population is out in full force. Although ticks are around throughout the year, they tend to be more active in the warmer weather. Ticks can be active on winter days when the ground temperatures are about 45 degrees Fahrenheit.
Ticks are commonly thought of as insects but are actually arachnids, like scorpions, spiders, and mites.
Many believe that ticks fly or jump onto their victims from a tree branch. The reality is that ticks cannot fly or jump, they crawl. They wait patiently for someone to brush by tall grass or a shrub and then transfer onto their host. When you find a tick higher up on your body it generally means they climbed all the way up.
There are many types of ticks out there, but the deer tick is of concern since Lyme disease is caused by bacteria transmitted by the deer tick.
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There are several ways to protect yourself from tick bites without the use of harmful insecticides.
According to the Centers for Disease Control and Prevention:
“Blacklegged ticks (the ticks that cause Lyme disease) live in moist and humid environments, particularly in or near wooded or grassy areas. You may come into contact with ticks during outdoor activities around your home or when walking through leaf litter or near shrubs.”
A simple way to avoid ticks is to walk in the center of trails and avoid walking through tall bushes or other grassy areas.
Sticking to sunny spots will dramatically reduce the risk of tick bites. Tick nymphs can’t survive in the sunshine since they need environments with at least 80 percent humidity to survive. They tend to hang out in leaf piles and other shady, humid environments.
If the weather isn’t too warm, take the time to cover up. Wear clothing that covers up most of your skin to prevent ticks from latching on.
Check your clothing for ticks after spending time outside. Ticks can easily end up on your clothing, especially shoes and socks. Once they make their way onto the lower portion of your body they then start making their way up your body to a warmer spot.
Taking a shower after being outside is a great way to prevent tick bites. Showering within two hours of coming indoors has been shown to reduce the risk of getting Lyme disease. This is also a perfect time to do a full-body tick check.
Performing a full tick check after being near tick-infested areas is critical when trying to prevent tick bites. Check the entire body fully, including hair, ears, belly button, underarms, and behind the knees. Ticks like finding these warm spots for their next meal.
Also, take the time to check your shoes and other equipment for ticks along for the ride. If they’re brought inside, ticks can later attach to people or pets.
Throw your clothing in the dryer with high heat to kill any ticks that manage to make their way indoors.
If you do find a tick, don’t panic! Here’s info on tick removal.

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Lifestyle

What Your Running Socks Say About You

Head down to the starting line of your next local race and look at the ankles of your fellow runners. You’ll notice a greater variety of socks than color options of crayons in the huge 120-count box (“Macaroni and Cheese Yellow” is one of my favorites). Did you know that you can tell what type of a runner a person is by looking at their socks? It’s completely true.

Brightly Colored Knee-High Socks

You love to run and you express your joy of running through your outfits. You show up to races coordinating your clothing with the theme. St Patrick’s Day? Shamrock socks. Disney race? Minnie Mouse red and white polka dots. Fourth of July? Red, white, and blue everything. You get the idea. Your bright and cheery colors are a true pick-me-up for those of us having a bad race…because you remind us that running truly is about having fun.

Knee-High Socks With Words

You aren’t completely sure why you signed up for this race in the first place, so you might as well add a little bit of motivation—or humor—wherever you can. Things like “Beer Runner” or “Happy Pace” knitted into the sides of your socks in big, bold letters, are reminders that you really enjoy what you do, even when the going gets tough.

Solid-Colored Compression Sleeves

You mean business. You take your running seriously and your recovery even more so. You’ll do anything you can to shave three seconds off your mile pace or squeeze one more mile into each training week to hit or exceed your training goals.

Ankle-High Crew Socks

Comfort over fashion. You have no time for blisters, chafing, or rocks in your shoes. You aren’t concerned with trying to color coordinate your running singlet with your feet. And you might not have time for trying to find a matching pair of socks either, which is why you have multiple pairs of the exact same sock.

No-Show Socks 

You are a risk taker. Chafing on your Achilles tendon from the back of your shoes? Bring it on. Rocks, dirt, or other debris sneaking into your shoe past your exposed ankle? You aren’t afraid. Possibility for your sock slipping halfway down your shoe mid race? You’re willing to gamble.

No socks 

You’re likely a triathlete. You are obsessed with shaving every possible second off your finishing time, as is demonstrated by your super elite gear such as carbon fiber bike frames, aerodynamic handlebars, and time trial helmets. Trying to put socks on wet feet adds way too much unnecessary time to your transition, so you don’t bother.

Generic Cotton Socks 

You are either a beginner or a very, very lucky runner who has yet to experience the pain and discomfort of swampy, sweaty, blistered feet. If you are the former, I recommend getting some running-specific, sweat-wicking socks as soon as possible. If you are the latter, well, I suppose I envy your very rugged feet…and your luck.