Tag: organic

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Health x Body Wellbeing

What Is Cupping Therapy? And Is It Right For You?

When Vivian Manning-Schaffel leaves her acupuncturist’s office after a cupping session, her back is covered in cup-shaped bruises, and she’s sore. But the NYC-based writer says she knows what’s coming: Her muscles will start to ease out of their clenched position, and she’ll suddenly feel like she has a whole new back.
“Cupping is so amazing,” Manning-Schaffel says. “It’s the part of the [acupuncture] treatment I look forward to the most.”
Looking forward to a bruised back covered in big red marks might sound a bit…odd. But thanks to a degenerative disease that can leave her back in spasms, Manning-Schaffel has found herself among a growing number of Americans who’ve made cupping a regular part of their wellness routines.
Rooted in Chinese medicine, cupping has been around for centuries, but the practice has enjoyed a resurgence in recent years. Photos of Olympians with skin that looks like it’s covered in grade school hickies pop up regularly in the media, proving that some of the nation’s most elite athletes turn to cupping. And then there are those Facebook friends who are crowing about the miraculous new treatment that’s cured their back pain.
If you’ve been tempted to try cupping, you’re not alone. Here’s a look at what it really is…and what the scientists say it can do for you.

What is cupping, anyway?

Remember when you were a kid, and you use to place your mom’s vacuum hose on your arm or leg before flipping the switch? Then you’ve got at least somewhat of an idea of what cupping is all about.
As the name implies, cupping involves small cups (typically made of glass, bamboo, or silicone) that are placed on the skin in areas where someone feels pain. A vacuum pump is used to create suction so the small cups grip the skin, pulling the blood toward the skin’s surface.
It’s that increased blood flow that’s credited with most of the practice’s healing properties, but different practitioners offer techniques that will enhance the therapy. Some acupuncturists use typical acupuncture needle techniques in conjunction with cupping, while others will move the cups around on the surface for a suction-based massage.
Although cupping traditionally has been offered in acupuncturists’ offices, the spike in wellness centers in the U.S. and the surge in alternative pain treatment popularity have cupping moving into the mainstream too. These days you’ll find cupping offered at some pain clinics and physical therapy offices as well as alternative wellness centers.
No matter where you go, though, it’s wise to ask if the cupping procedure will be dry or wet.
With wet cupping or hijama, therapists typically make small incisions in the skin to allow blood to escape. That step is skipped in the dry version of the practice.

What the Science Says

Thousands of years of practice doesn’t always mean something is scientifically sound (see also: throwing salt over your shoulder or knocking on wood). But when it comes to cupping, researchers have dug deep into whether there are therapeutic benefits and come up with good news.
One look at 75 different randomized controlled trials of traditional Chinese medicine practices concluded that cupping is “relatively safe” and “could be efficacious in treating the pain and disability” associated with chronic neck pain and chronic low back pain, specifically.

Is cupping for you?

Because it’s not a traditional Western modality, it’s no surprise that the National Institutes of Health recommends against using cupping in place of traditional doctor’s visits, and it’s always wise to visit your physician before embarking on any new wellness plan.
But if a doctor signs off, cupping could prove promising for countless people. Studies have found cupping therapy beneficial for migraine sufferers, people with lower back pain, and even those with skin conditions like psoriasis.
If your pain clinic or physical therapy office has a cupping practitioner on staff, the hunt is made easy. No such luck? The National Certification Commission for Acupuncture and Oriental Medicine hosts an easily searchable directory that can help you find a practitioner.
After your visit, you can expect to feel some soreness like Manning-Schaffel does, and you’ll likely get a warning that you should up your water intake, similar to a post-massage regimen. But you may just find yourself looking forward to that back covered in red marks…for the sake of the relief that comes next!

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Healthy Relationships Wellbeing

How To Prioritize Alone Time And Self-Love When You’re In A Relationship

If you’re in a relationship, chances are you have a tight schedule. Between work, running errands, family duties, socializing, and spending time with your partner, you’re probably pretty busy.
Something that might not even make it onto your calendar? Spending time alone and practicing self-love. This is especially true if you live with your significant other.
Whether you’re happy spending time with your partner or you feel like you need space to recharge, alone time is a great way to practice self-love and cultivate a feeling of healthy independence.
“When we spend quality and designated time on ourselves, we nurture our own social and emotional well-being, which makes us more likely to carry that out towards other relationships,” says therapist Julia Colangelo, LCSW. “It is vital that to enable our relationship to grow, we must also grow and develop as a person.”
Here’s how to take time for self-love and self-care when you’re in a relationship:

How to Ask for Alone Time

Prioritizing alone time might be difficult if you’re used to spending a lot of time with your partner. If you suddenly start spending more time alone, your partner might think they did something wrong—that’s why it’s important to communicate.
You might feel guilty asking for time alone, especially if you have multiple commitments. “In our society, we are often taught that if we put our needs first, we are being selfish,” says Kimberly Hershensen, LCSW, a New York–based therapist specializing in relationships. “However self-love and being selfish are two different things. Self-love is choosing to honor your inner wants and needs in order to fulfill your potential.”
Let your partner know that you plan on spending time alone to relax and reflect. Tell them why you think it will be beneficial for you and for the relationship. Be clear that needing alone time isn’t an indicator that something is wrong with the relationship. Even in the healthiest relationship, you need some time apart to grow and practice self-love.
“I recommend that couples begin by understanding how much ‘you time’ each person benefits from, and how they best use it,” Colangelo says. “For some people, they prefer less than one hour a day of alone time and feelings of rejection may come up if a partner identifies that they need more ‘me time.’” The key, she says, is to communicate with your partner.
Instead of framing it as “I need you to leave me alone,” frame it as “I’d like some alone time to read and take a walk,” or, “I want to journal and practice some self-reflection.” This way, you’ll avoid implying that your partner is a problem, focusing instead on your commitment to investing in alone time because you enjoy it and it’s good for you.
Encourage your partner to enjoy alone time, too. If they feel stressed or overwhelmed, suggest they take a walk, visit their favorite restaurant for a snack, or meditate for a few minutes. This way, they can see firsthand how beneficial it can be.
To ensure you get enough alone time, you might want to schedule it in each week. If you like routine, you could pencil it in for the same time each day or week, depending on how frequently you want to be alone.

You have some time to yourself—now what?

If you’re not used to spending time alone, it can feel awkward. You might be tempted to hop online, hang out with friends, work, or run errands. These can all be useful activities, but it’s also important that we take time to do enjoyable things by ourselves.
Do things that allow you to enjoy the pleasure of your own company. You might find it liberating to take yourself on dates: Go watch a movie in theater or have lunch at a restaurant. Of course, this might initially feel weird. After all, these are usually activities you do with others.
If venturing out solo is too uncomfortable, it might be more meaningful and restorative to spend your alone time reading, taking a long bath, or walking. These activities are usually done on our own, but we don’t always get a chance to do them when we’re busy with other important tasks.
Journaling can be another useful alone-time activity. Hershenson suggests making a gratitude list each day. Your gratitude list can include things like your family or your health, or more specific things like a promotion at work or an upcoming vacation. “Focusing on what is good in your life as opposed to what is going wrong helps relieve stress,” she says.
Journaling can also help you practice acceptance. “Make a list of what you can control … like getting enough sleep or eating well, and what you can’t control, like your kid having a temper tantrum,” Hershenson suggests. “Focus on what you can control to make change, and accept what you cannot control.”

Flying Solo

When we’re in relationships, we might stop doing the things we enjoy if our partner doesn’t find them enjoyable. Alone time provides you with an opportunity to pursue those interests. For example, you may enjoy hitting the gym but your partner doesn’t. In this case, investing in a gym membership and making use of it can be a great activity for alone time. You might love museums even though your partner finds them boring. Why not take yourself to a museum every so often?
Consider taking up hobbies or learning skills on your own. Take an art class, practice meditation, or go to cooking lessons. If your budget is limited, look for free courses online. This way you’re growing as a person and you’re doing things that bring you joy.
When you’re engaging in activities that interest you, you give yourself time to grow, reflect, and assert your independence. Frequent alone time is essential in maintaining a healthy relationship and practicing self-love.

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More Than Mom Motherhood

The Many Faces Of Postpartum Depression: Knowing The Signs And How To Care For Yourself

When you’re the parent of a newborn, it’s normal to struggle with the demands of caring for a new, tiny human. But many people face something that goes far beyond a struggle: They experience postpartum depression.
According to the Centers for Disease Control and Prevention (CDC), one in nine women experience postpartum depressive symptoms, which may show up a few days or even a few weeks after birth. And while it’s most common in mothers, fathers can also experience postpartum depression.
Postpartum depression isn’t the only postpartum mood disorder that exists. Other conditions include postpartum anxiety, postpartum obsessive-compulsive disorder, and postpartum post-traumatic stress disorder.
Postpartum depression is exhausting—and the stigma around it makes it even tougher to deal with. Sadly, a lot of people feel guilty about having postpartum depression. That guilt, coupled with multiple other personal and healthcare factors, makes it difficult for some people to seek help for postpartum depression.
Fortunately, more people are speaking out about postpartum depression nowadays. This is in part because of growing mental health awareness. More people are educating themselves about mental illnesses and stigma. Celebrities like Chrissy Teigen and Adele are also using their platforms to talk about their own experiences with postpartum depression.
While dealing with postpartum depression can be tough, many treatment options are available. If you’re concerned that you or a loved one has postpartum depression, read on.

Signs and Symptoms of Postpartum Depression

Many people confuse the “baby blues” with postpartum depression. The baby blues are feelings of anxiety and sadness that mothers frequently experience after giving birth. According to the CDC, the baby blues disappear on their own within a few days.
Postpartum depression, on the other hand, will stick around longer. Often, the symptoms are more intense.
According to medical research from the Mayo Clinic and Postpartum Support International, the following symptoms are signs of postpartum depression:

  • You feel incredibly overwhelmed. You don’t simply feel like it’s hard; you feel you can’t handle it.
  • You’re overly anxious about anything that may hurt your child, yourself, or your family.
  • You feel numb. You aren’t interested in the things that usually bring you joy.
  • You don’t feel bonded to your baby.
  • You’re struggling to function in your daily life—you have no appetite, sleep too much, or can’t sleep at all.
  • You’re fatigued.
  • You find yourself withdrawn and have lost interest in socializing.
  • You’re very angry or irritable, or you have notable mood swings.
  • You have thoughts of hurting yourself or your baby.

You might find yourself thinking that a few of these symptoms are relatively normal for someone who’s just had a new baby. After all, parents of babies often feel tired or anxious.
The symptoms of postpartum depression can seem normal, which partially accounts for people’s struggle to identify the condition in themselves or their loved ones. You should be concerned, though, if those negative feelings are overwhelming or make it hard for you to function.
If you’re unsure about the severity of your experience, your best bet is to visit a medical professional. They can diagnose you and help you work through the difficulties you’re facing.
Experiencing the symptoms of postpartum depression doesn’t make you a bad parent—in fact, postpartum depression is common experience. While it’s hard, it’s temporary and treatable. To improve your mood and to help yourself enjoy your precious time with your new baby, a therapist can help.

Healthy Ways of Coping with Postpartum Depression

The bad news? Postpartum depression, if left untreated, might have an adverse affect on your baby and your relationship with your child, particularly if you come from a disadvantaged background or don’t have a strong support network postpartum.
The good news is that postpartum depression is treatable. Treatment could include talk therapy or counseling, relying on support networks, and taking time for self-care as a new parent.  
Seeing a therapist is a good way to address postpartum depression. Your doctor might be able to give you a referral. As a professional, a therapist can help you work through your feelings and suggest practical techniques for when you’re struggling. A medical professional might also prescribe medication indicated for whatever type of depression or anxiety you’re facing.
You might also want to reach out to support groups where you can connect with other parents navigating postpartum depression. If there isn’t a group that meets near you, check out online forums like the online PPMD Support Group and Baby Blues Connection.
Trying relaxation techniques like deep breathing has been shown to help people with postpartum depression, as has massage therapy, meditation, and yoga.
There are a number of other things you can do to lift your mood and bring you joy. To reduce your feelings of overwhelm, ask your partner or a loved one to take care of your child for a little while. Take this time to practice self-care: Catch up with your friends, participate in a hobby that makes you happy, or spend some restorative time alone.
Your physical health works in tandem with your mental health, so take care of your physical needs. Studies published in Birth and the Journal of Sports Medicine and Physical Fitness found that exercise improves the mental health of depressed pregnant and postpartum women. Numerous studies have also found that a healthy, balanced diet improves your mental health, as does getting enough sleep.
It’s important to remember that none of the alternative methods or self-care methods can replace professional help. Take a holistic approach to caring for yourself—use multiple forms of treatment to address your postpartum depression effectively.
It’s normal to feel ashamed if you have postpartum depression, but it’s important to remember that it’s a common experience. It certainly doesn’t make you a bad, incapable, or neglectful parent. Admitting you have postpartum depression and finding help is a brave decision—and a very good one for both yourself and your family.

Categories
Health x Body Wellbeing

Therapy Can Benefit Everyone; Here’s Why You Should Consider It

We all go through emotionally trying times at various points in our lives—some more than others. Whether your troubles feel big or small, and whether they’re current or in the past, you might consider therapy to help you process your feelings.
Talk therapy—also known as psychotherapy—can be beneficial for many people, but it can be difficult to figure out whether you should go. You might be discouraged by the stigma around therapy or the cost and time commitment required. You or your loved ones might think you can process your problems without professional help.
In reality, no matter how close someone is to you, though, they don’t occupy your headspace. Nobody understands your mind and soul like you do. If you feel like therapy is worth trying, go for it!
Of course, you may have talked to people who went to therapy but didn’t find it helpful. And that’s okay: Not everybody winds up needing therapy at a given point in their life. But that doesn’t mean you shouldn’t consider it—after all, there’s a lot to gain.

How does therapy help?

Talk therapy helps you by giving you space to process your feelings, thoughts, and experiences with a professional. Have you ever had an “a-ha!” moment when discussing your feelings with a friend? That’s one of the things that happens in therapy: When we talk about something, we reflect on our behavior and thoughts, and sometimes things click. We become aware of patterns and make connections we couldn’t see before.
Therapy isn’t just good for your emotional health, though. It can be an investment in improving your physical health, too. Mental wellness often has a positive impact on our physical wellness while stress—an issue therapy often addresses—has a negative effect on the body. Positivity can improve your health and your immune system.

Kinds to Consider

Different types of therapy address issues using different methods. Cognitive behavioral therapy, for example, is an effective means of addressing mood disorders as it aims to help clients address and alter unhealthy patterns and behavior.
There are plenty of other kinds of therapy, too, including art therapy, play therapy, animal-assisted therapy, hypnotherapy, group therapy, biofeedback, and more. Therapists usually list the kinds of therapy they offer and the schools of thought that inform their practice on their websites. Exploring approaches in and of itself can be fascinating and empowering and will invite you to imagine what benefits you might afford yourself if you commit to pursuing therapy.

Do I really need a therapist?

I’ve talked myself out of going to therapy many times because I wasn’t having a crisis. My problems didn’t feel bad enough to necessitate therapy, so I avoided it.
The problem with this approach? Therapy isn’t only about managing a crisis. It’s also about maintaining good mental health so that you avoid the next potential crisis altogether. Even when you’re functioning well, you might have underlying issues such as anxiety, past trauma, or depression.
Think about it: We’re told to visit our dentist twice a year even if we have no noticeable problems with our teeth. Similarly, seeing a therapist can help you identify and work on issues before they become emergencies.
Many people feel that they aren’t mentally ill—or aren’t mentally ill enough—to need therapy. Truthfully, though, you don’t have to be mentally ill to legitimate scheduling an appointment or even developing an ongoing relationship with a therapist. We can all benefit from talking to a professional sometimes.
You might feel that you can work through your issues alone or rely on your family and friends to help you. Having a support network of people who care about you is important, as is working through problems on your own. Both of those are good mental health tools, but they can’t replace having a trained professional share informed insight and introduce you to new techniques you can use to care for yourself and interact healthfully with others. Likewise, a therapist can’t replace introspection or a good support network!
Also important to keep in mind: Relying on friends and family to work through emotional issues isn’t always sustainable. If your friends are having a rough time, they might struggle to help you. Therapists also offer a relatively objective perspective since they don’t  know you or your loved ones—or your work situation or family history—personally. They will approach your concerns from the background of their training and experience, meaning they bring something to the table that you won’t have access to otherwise—no matter how supportive and diverse your circle of support is.

How to Find a Good Therapist

Deciding to go to therapy is a great start—but many people are unsure of how to find a therapist who can meet their needs. Before committing to therapy with a specific healthcare provider, ask yourself what you want out of therapy and who you’d feel comfortable talking to.
You might prefer to speak to someone of the same gender, sexual orientation, race, or cultural background as you. As a bisexual person, I prefer to speak to queer-identifying therapists because they’re more likely to understand how tough it is to deal with homophobia.
Ask for referrals from trusted friends and family members, or your GP or another medical practitioner might be able to refer you to someone. You can also look online for referrals and reviews of local therapists.

Advocating for Yourself and Thinking Outside the Box

Meeting with a therapist once doesn’t mean you have to see them again. If you feel like the therapist isn’t a good fit—even after one or two or three sessions—it’s totally okay to look for another therapist. If you feel comfortable, explain what’s working and what isn’t. Be bold and ask the therapist you’ve been seeing to refer you to someone else. Their professional network may include someone who would be a better fit.
If you find a great therapist but you can’t afford their fees, let them know. Many therapists offer discounts or work on a sliding fee scale.
If you’re struggling to find a good therapist in your town, you can even consider online therapy. Thanks to modern technology, it’s now possible for you to talk to a trained professional thousands of miles away. Take a look at online therapy options like Talkspace and BetterHelp. While some people prefer face-to-face interactions, online therapy can be a convenient alternative. In many cases, it’s also more affordable than in-person appointments.
The idea of going to therapy can be scary, but it doesn’t need to be! Deciding to go to therapy can be one of the smartest and best decisions you can make.

Categories
Life x Culture Lifestyle

This Is How You Can Help Fight Human Trafficking

Almost 21 million people. It’s a shocking number, even more so when you realize it represents how many victims of human trafficking there are in the world today. At least a quarter of those are children, innocent kids forced into modern-day slavery.
In a nutshell? People are trapped, forced to work or have sex (or both) against their will, and often have no means of escape.
This is their life every day. Across the globe and right here in America, human trafficking statistics are on the rise. From 2015 to 2016 alone, there was a 35 percent jump in reported cases.  
But for all the bad news, there’s a light in the dark. You don’t have to go back to college, take criminal justice courses, or join the local police department’s special victims unit to help.

Be a savvy buyer.

You already focus on buying healthy fruits and veggies and reading food labels. But do you know if the blueberries in your morning smoothie were picked by a child who’s being refused the right to attend school and have a normal childhood? If they’re coming from Argentina, they might be!
Check out the U.S. Department of Labor’s list of goods produced by child and forced labor in countries around the world before you hit the store. Refusing to buy those products takes money out of the pockets of traffickers and makes it less lucrative for them to enslave people.

Ask questions.

Those semi-weekly massages may be a crucial (and let’s face it, amazing) part of your complete wellness routine, but have you checked with your massage therapist to make sure she’s digging into your tight glutes because she wants to…not because she has to?
Just this past November, massage parlors outside of Raleigh, North Carolina, and Pittsburgh, Pennsylvania, made headlines for illegal trafficking busts. And it’s no coincidence: Massage parlors, farms, and sweatshop-type factories are highest on the list of place where you’re likely to find someone being trafficked.
Another hot spot is airports, as victimized people are often shuttled back and forth by their traffickers via airplanes, moved from their homes to far-flung places where they’re forced to work.
Your to-do: Pay attention and ask questions…during your massage or while you’re waiting for your flight.
Not sure what to look for? The U.S. State Department offers these potential red flags that someone is being exploited:

  • Living with employer
  • Poor living conditions
  • Multiple people in cramped space
  • Inability to speak to individual alone
  • Answers appear to be scripted and rehearsed
  • Employer is holding identity documents
  • Signs of physical abuse
  • Submissive or fearful
  • Unpaid or paid very little
  • Under 18 and in prostitution

If something’s not right, follow the adage “if you see something, say something.” You can call 911 or the National Human Trafficking Hotline at 888-373-7888. The latter is toll-free and open 24 hours, with people available to speak a number of languages to help answer questions.

Get on board.

Write a check. Call your local member of Congress and ask them to vote on important trafficking issues.
Or roll up your sleeves and lend a hand.
There are hundreds of non-profits across the country doing work to cut down on human trafficking, be it through work with kids or adults. Some organizations, such as Annie Cannons, address the aftermath for rescued victims, providing job training and a soft landing as they try to re-enter everyday life.
Other groups don’t even have trafficking as a focus but work to prevent it nonetheless.
Because statistics show that one out of six endangered runaways reported to the National Center for Missing & Exploited Children were likely child sex-trafficking victims, work with kids is especially vital in fighting traffickers in America. Organizations that work with at-risk teens, for example, can encourage them to stay in school and provide them healthy alternatives to risky behavior, which may keep them from ending up in a trafficker’s eyeline.
Every little bit makes a difference.
 

HealthyWay
Sources: International Labour Organization and Polaris Project

Categories
Conscious Beauty Lifestyle

How To Get In On The Clean Beauty Movement (And Why It's Worth The Effort)

Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.

If you’ve glanced at a beauty blog or your favorite YouTube beauty guru in the last couple of months, we’re sure you’ve noticed the prevalence of so-called natural or green beauty brands. The trend of clean beauty is easy to get behind, but a lot more goes into it than you may think.

What is clean beauty?

The clean beauty movement’s defining feature is a commitment to being more discerning about the many products you put on your skin every day. It usually assumes that natural (in this case meaning not lab-made or synthetic) ingredients are better for you and that you should put in the research to find out what you’re buying and using, steering clear of the synthetic stuff. Ideally, clean beauty products exclude any known and potential toxins—providing you with options that pose the least possible safety risk.
Still, there’s no one concrete definition of clean beauty. You can find brands across the board that use vague terms that are more clean-beauty marketing than offering the healthiest product. Frustrating, we know! Clean beauty can also mean different things to different people, making it hard to pin down and adhere to a single interpretation.

Clean Beauty and Marketing

The use of certain words in describing products sold in the United States is regulated by the Food and Drug Administration (FDA). But the FDA doesn’t have a definition for every word out there, and it can’t enforce standards in certain cases. For example, for the word “organic” to be used in a product description, the product must comply with both U.S. Department of Agriculture organic regulations and FDA labeling requirements. Use of the word “natural,” however, does not have to adhere to any regulations.
Using words and phrases that aren’t regulated and generally making any old product seem like the best, greenest pick is called greenwashing. The best way to avoid greenwashing is by getting your hands dirty and researching both the company and the individual product before you make a purchase. In short—learning to read labels is key to a successful clean beauty routine.

Ingredients You’ll Want to Avoid

Getting into the green beauty scene means you’re going to need to get comfortable reading labels and searching out scientific names. It’s a bit complicated if you aren’t used to it, but after a while you’ll get the hang of things. These are four heavy-hitter ingredients you may want may want to banish from your beauty routine.

Parabens

Parabens are used to preserve cosmetics and other products we come in contact with every day. These chemical substances are used in cosmetics to decrease the chance that your favorite liquid lipstick, for example, will become moldy in the tube. There is quite a lot of debate around whether parabens or other preservatives are safe for human contact and consumption. The FDA allows paraben use in cosmetics because there have not been any large-scale studies that prove they are harmful to human health. Regardless, many people still choose to avoid parabens because some studies have found them in breast tumors.
Fortunately, parabens are pretty easy to suss out of ingredient lists. Paraben ingredients’ names can start with many prefixes, but will always end in “paraben.” For example, methylparaben, propylparaben, and butylparaben are all parabens you can opt to avoid.

Petroleum Jelly

Petroleum jelly (or petrolatum) can be purchased as a stand-alone product and is also an ingredient in many cosmetics. It’s used to seal moisture into the skin because of its occlusive properties—which means it prevents water or moisture loss. Unfortunately, use of petroleum jelly is considered a threat to the environment and the human endocrine system. Petroleum is a byproduct of the petroleum—or oil— industry, meaning it’s a nonrenewable resource.
Instead of opting for petroleum-based hydration, reach for a renewable plant oil instead. Think of oils like coconut, jojoba, olive, and even shea butter. All of these come from plants that can continue to grow and produce more of the fruit or nut that contains the oil. They will all work to hydrate your skin, and the best part is you can pick and choose different oils for different levels of hydration. If you’re looking for a direct replacement for petroleum jelly, try plain old shea butter. It remains solid at room temperature and will melt into your skin as you use it, similar to petroleum jelly.

Formaldehyde

Shockingly, a 2015 study found that formaldehyde may be found in your beauty products even when it isn’t listed as an ingredient. This is an issue because formaldehyde is widely recognized as a sensitizer, meaning products containing formaldehyde can cause uncomfortable cases of contact dermatitis. You’re most likely to see formaldehyde (or formalin) in nail polish. Fortunately, nail products labeled “three free” do not contain any of the big three potential toxins or allergens commonly used in polishes, which makes purchasing safe alternatives easier.

Microbeads

Microbeads (also known as polyethylene or PEGs) are a problem for pollution, which in turn affects the environment and eventually human health. Although microbeads aren’t used as often in skincare and cosmetics as they once were, products that contain them are still on the market in some areas. The Microbead-Free Waters Act of 2015 will prevent companies from introducing products containing microbeads starting in July 2019, but until then, check the label to see if a product you’re using or considering contains microbeads.
According to the 5 Gyres Institute—a nonprofit that has special consultative status with the United Nations Economic and Social Council and is spearheading microbead research and corrective initiatives with Procter & Gamble, Johnson & Johnson, L’Oreal, and Unilever—if you do own products that contain microbeads, do not flush them or rinse them down a drain.
Companies and consumers need to make concerted efforts to keep microbeads out of water sources. If you still want to get some use out of a product that contains microbeads, strain it through a coffee filter or cheesecloth before use, then throw the filter and microbeads away in the trash. Or if you’re done with the product altogether, squeeze it into the trash and recycle the container.

Clean Beauty and the Personal Care Act

In 2015, Senator Dianne Feinstein introduced the Personal Care Act, but the original bill was not enacted by Congress. In May of 2017, Feinstein introduced the Personal Care Products Safety Act. The goal of this act is to give the FDA more power to regulate ingredients used in cosmetics. It also requires the FDA to review five cosmetic ingredients every year to consider their potential toxicity and determine whether a concentration restriction should be implemented. This legislation could fill a gap in protection that U.S. consumers have faced for decades.
If this act is made into law, we’re likely to see a shift in the ingredients used in beauty products. Right now, though, the oversight of cosmetics is still fairly low in the United States compared to Canada and the EU, where regulation of ingredients in personal care items is much more stringent.

Clean Beauty Benefits

When you make the shift to using more (or only!) clean beauty products, you’ll not only gain insight into the ingredients that make up your products—you’ll also commit to taking control of what you’re putting on your skin. Knowledge is power, y’all, and even though we in the United States don’t have as much government oversight on cosmetics as we might like, we can choose to use products that feel safe for our health and our beauty games.

Where to Find Clean Beauty

Finding a brand that you trust is one of the first steps into the clean beauty scene. Depending on what products you’re looking for, you’ll need to check out different ingredients. To make your life a million times easier, the Environmental Working Group has a cosmetic ingredient database that can help you learn whether a given ingredient is safe or not. They do all the heavy lifting for you!
We have a few cult favorite clean beauty products that can get you started. For a natural looking base, try Juice Beauty’s Stem Cellular CC Cream. It comes in multiple shades to match your skin tone and has SPF 30. It will help even out skin tone and texture and reduce the appearance of fine lines and wrinkles, all while protecting your face from the sun’s harmful rays.
RMS Living Luminizer is another favorite. It’s a super sheer, wet-looking highlighter that’s perfect for accenting your cheekbones on a good skin day. Kjaer Weis is known for their ultra luxurious products, and dreamy (refillable!) packaging. We suggest starting with their Magnetic Eyeshadow since it’s a shade that will suit all eye colors.
Taking charge of the products you use can be empowering! Clean beauty should put your mind at ease, and since the trend is really taking off, it will be easier than ever to find products and brands you trust in 2018. Welcome to the clean beauty crew!

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Happy x Mindful Wellbeing

What’s Up With Sound Bathing? (And What To Know Before Your First Sonic Healing Sesh)

Is your yoga studio advertising sound bathing sessions or has a friend been raving about her recent experience? From massages and aromatherapy to sensory deprivation tanks and crystal healing, more and more women are trying natural wellness therapies that may have been dismissed as “too out-there” just a few years ago.
Still, being adventurous has its benefits, and proponents of the so-called sound healing trend are a new wave of pioneers. One of the major benefits for overworked or overtired sound bathers is that all you really have to do is lie down and let the healing wash over you.
Sounds amazing, right? If you’re stressed, have a chronic health condition, or are just looking for a new way to give yourself a nourishing treat, you owe it to yourself to try this therapeutic treatment for the mind, body, and spirit.

Wait, what’s a sound bath?

No, you won’t get wet. Instead of warm water and bubbles, when you partake in a sound healing session, you “bathe” in the sonic vibrations created by instruments like Tibetan singing bowls, gongs, handpans, bells, and chimes played by the sound bath practitioner for your benefit. Some sessions also incorporate singing and chanting. As sound specialist Monte Hansen told The Washington Post, one of the reasons it’s called a bath is because people “feel like they are being submerged in sound, like the sound waves created by the Tibetan singing bowls are a visceral thing and they are washed in waves of water.”
Sound bathing and gong healing sessions have been popping up more and more frequently in alternative wellness centers and yoga studios, but it’s actually an ancient tradition that’s experiencing a major comeback.

Does it really work?

Maybe. I say this as someone who recently tried sound bathing and experienced a tangible benefit, so I want to say yes! Of course, aside from my personal experience, it’s important to note that while there are lots of studies showing real, empirical evidence that sound, audio vibrations, and music therapy are legitimate treatments for conditions ranging from generic stress to PTSD, there aren’t any peer-reviewed studies specifically about sound bathing—yet. But as many sound healing enthusiasts will tell you, “I may not know exactly what it’s doing to me or how it works, but I know if feels amazing.”
I went to a Shakti Gong Sound Healing event at The People’s Yoga—my regular yoga studio here in Portland—hosted by the Starnes Sisters. Stephanie and Sarah Starnes have been conducting sound healing sessions for years, and they’re known for their otherworldly singing voices, which they bring into their sound healing rituals.
I’m already a frequent practitioner of yoga and meditation, and am pretty open to alternative wellness, but was still totally shocked at how different I felt after simply lying down and absorbing the sounds for 90 minutes. I would describe the feeling as a slow, creeping relaxation that ended in me feeling almost exactly as if I had just received a massage.
Sarah says sound baths are “an opportunity to connect more deeply with yourself,” while Stephanie invites sound bathers to “lay down with [their] eyes closed in a safe space, allowing [them] to relax and absorb the sound that we create.”

Know before you go.

A sound bathing experience usually involves laying down on your back on a yoga mat or blanket in savasana (corpse pose), with or without supporting props like bolsters and pillows, with your head directed toward the source of the music. The idea is to be as comfortable as possible. If your sound bath is hosted in a yoga studio, there will likely be some props available to borrow, but the Starnes sisters recommend bringing your own cozy accoutrements like pillows, blankets, and an eye mask—anything you want to help you feel “extra comfortable.” They also recommend wearing layers, since lying still for an hour and a half can cause your body to cool, and you don’t want to get chilly.
You should also know that some people have reported feeling strong or unexpected emotions during or after their sonic sessions. Some even feel the need to laugh or cry. As Stephanie said at the end of our sound bath, “Just in case something has come up for you,” you should make sure to “keep caring for yourself and treating yourself gently” for the rest of the evening. As for me, I went home, drank tea, and basked in that post-sound bath feeling that you’ll come to know if you give it a try.

Categories
Gym x Studio Sweat

Beat Boredom And Freshen Up Your Fitness Routine With New Workouts In 2018

There are only so many times you can get excited about doing the same old gym routine. Are you bored with your current routine or trying to amp up after reaching a fitness plateau?
Studies shows that mixing up your workouts not only keeps you motivated, but can also help you prevent injury, reach your goals, and have more fun to boot. So why not commit to trying a new kind of fitness class in the new year? Here are some trending workouts to choose from…
[sol title=”Hot Pilates” subheader=”You’ll love it if you’re a fan of: Bikram Yoga, Hot Yoga, Mat Pilates”]
What to expect: According to the HotPilates studio in West Hollywood, California, “Twenty-two full-body exercises will leave you feeling long, lengthened and toned. Expect to work. Expect a tighter waistline. And expect to get hot.”
Since hot exercise classes can range from between 85° F to over 100° F, you’ll want to make sure you stay hydrated.
[sol title=”The Boss Chick Dance Workout” subheader=”You’ll love it if you’re a fan of: Zumba, Going Out Dancing”]
What to expect: This women-only full-body sculpt and cardio workout combines dance moves with hip-hop, dancehall, and afrobeat soundtracks, and claims to burn up to 1,000 calories per session. Founded by classically trained dancer Simone Sobers, this upbeat workout class is now taught at 21 studios around the world—from Las Vegas to Hackensack, New Jersey, to Istanbul.
[sol title=”Airborne Aerobics” subheader=”You’ll love it if you’re a fan of: Gymnastics, Trampolines”]
What to expect: If you were the trampoline queen on your block growing up, SkyFit might be your new favorite workout. Sky Zone Trampoline Parks across the country now offer group fitness classes in which exercisers bounce, twirl, and flip their way to gains in their arms, legs, and cores.
[sol title=”IMAX Cycling” subheader=”You’ll love it if you’re a fan of: Spin Classes, Outdoor Cycling, SoulCycle”]
What to expect: Group cycling classes with a virtual reality twist? Sign me up. These 45-minute, high-energy, all-levels spinning workouts at IMAX Cycling Studios push cyclists to the next level with giant movie screens that simulate outdoor biking trips.
[sol title=”Cardio Drumming” subheader=”You’ll love it if you’re a fan of: Rhythm, Workout Mash-Ups”]
What to expect: Out of all the up-and-coming workout trends I surveyed, this is the one I’m most excited to try. Class-goers use specially weighted drumsticks to drum up a beat and a sweat, in what the POUND website calls a “full-body workout that combines cardio, conditioning, and strength training with yoga and Pilates-inspired movements.”
Whether you want to feel more grounded with hot pilates or take to the air on a giant trampoline, with so many creative workouts to try in the new year, you can expect to be tired and sweaty, but definitely not bored.

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Happy x Mindful Wellbeing

What The Heck Is Hygge? Here's Why You Need Some This Winter

Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.

The winter months can be especially stressful. Cooking and baking, wrapping the presents, and making it to all eight of your holiday parties…when it’s all over you can really feel worn out. For the post-holiday daze, we’re advocating a little bit of hygge. You’ll thank us later.

What is hygge, exactly?

You know that peaceful feeling you get when you’re nestled snugly on the couch with your favorite blanket and a warm cup of hot chocolate and everything is just right? That’s hygge. Hygge is taking time to appreciate the feeling of coziness. It’s being present in the moment and enjoying the little things, like a nubbly sweater or hot tea on a cold day. We’re feeling calmer just thinking about it.
The term hygge is of Danish origin—there isn’t an English word that means quite the same thing (and it doesn’t rhyme with jiggy; it’s pronounced more like “hue-guh”).
Hygge is widely considered a defining characteristic of Danish culture and has been trending across the globe, thanks in no small part to the rise in popularity of self-care. Hygge places emphasis on being appreciative of what you have, seeking out comfort, and feeling good about your surroundings. The Danes make hygge a part of their everyday life, and it’s not hard to see why.

How to Embrace Hygge

Especially during the cold, gray, dark winter months, taking a moment to get cozy and be thankful is good for the soul. Who needs a frosty mood on top of the chilly weather?
When you get home after a long day and it’s already dark out, practice a little hygge with your lighting choice. Burn a few candles, opt for warming lamps over harsh overhead lights, and get comfortable on the couch with your favorite blanket. Candlelight is warm in color, temperature, and feeling (just make sure to keep an eye on an open flame).
You can also infuse a little hygge in your self-care routine to make it more meditative. You can find joy in washing your face, we promise! Enjoy the sensation of bubbles on your skin or the feeling of a warm washcloth when you remove your cleanser. Rushing through a skincare routine, taking the shortest shower possible, or not bothering to brush your hair doesn’t need to be your standard. Bring in some mindfulness and you’ll find the coziness in your self-care routine in no time.
Having friends over is an ideal time to embrace hygge. Instead of stressing about getting just the right snacks and making sure every little detail is perfect, relax into it. Pop some popcorn, grab extra blankets, and settle in for a fun night with your gals.
Not feeling like socializing? That’s okay! Everyone needs time to themselves too. Some people find it easier to wind down when they’re totally alone. A warm bubble bath is the perfect way to get your hygge on when you’re having an evening in. When’s the last time you allowed yourself to lazily soak in the tub? Take an evening to put your feet up and pamper yourself.

Enhance your hygge.

While you’re getting hygge with it (sorry, had to at least once!) you may want to have a treat-yourself moment. We’re all for cozying up, and this knitted blanket is just the thing. Tea drinkers can get their mug in the mix with this equally warm tea cozy. We also like to light a nice candle like this delicious winter woods–scented one.
For adding a little comfort to your day we highly recommend picking up some super soft socks, a wrap cardigan, and some jogger sweatpants so you’ll always feel warm and snug.
But really, you don’t need to buy anything to have a hygge moment. Appreciating what you have, warming up with the ones you love, and reveling in the calm is all it takes.

Products you’ll love:

Categories
No Gym Required Sweat

How Digital Fitness Is Changing The At-Home Workout Game In 2018

It’s 2018, and you can have pretty much anything delivered right to your home and find any movie or TV show streaming in an instant. We’ve come to expect our services to come to us—no need to get in the car and drive somewhere (or even put on pants and a bra for that matter). So when can we expect the fitness world to grab hold of the instant-gratification trend? That time is now.
You may not be able to afford (or even want) your own personal trainer to come to your house every day to design a workout for whatever your mood or goals might be. But now, with advances in the digital fitness market, you can have the next best thing: unlimited variations of studio fitness classes streaming directly to your home—many with no special equipment required.

Go somewhere with Peloton.

Even though you may not cover a single mile riding a Peloton exercise bike, that doesn’t mean you’re not getting anywhere. From a new kind of high-tech spin bike that was originally funded on Kickstarter to an international tool of choice for at-home workout devotees, Peloton has made its mark on the digital fitness industry.
Using the bike’s large, wifi-enabled screen, subscribers can tune in to the hit of energy that comes from taking part in a live spin class coming to you via streaming video from New York City. Users can also choose from a catalog of pre-recorded classes.
Peloton has tapped in to the market for high-quality studio fitness on your schedule, in your own home. And they’re not the only ones. Now other companies, such as Flywheel and Equinox Tier X, are following suit.

The future is digital.

Fitness buffs and beginners alike are going digital. In fact, a recent market research report on opportunities in the global digital fitness market states that “the global digital fitness market is expected to reach an estimated $27.4 billion by 2022.”
These figures include wearable tech like Fitbits (I’m got mine on!) and Motiv Rings, as well as “smart clothing,” digital equipment like Peloton Bikes, fitness apps, and streaming fitness subscriptions.

HIIT your workout goals at home with ClassPass.

There are many websites offering on-demand fitness classes, but a forthcoming service from ClassPass (the subscription service to basically every fitness studio in your city) now aims to provide that specialized boutique fitness studio energy and attention in real time from the company’s studio in Brooklyn, New York, to in-home viewers.  
The new service, called ClassPass Live, will be released in “early 2018,” according to Business Insider. It will focus on high-intensity interval training (HIIT) content at first and is expected to cost $15 per month for new members.
At-home HIIT warriors will consistently be able to access new live content coming to wherever their corner of the earth is. The company hasn’t yet shared any plans to make the platform open to uploads from fitness influencers outside of their in-house team, but the possibilities do seem boundless.
And if you’re looking to get in some HIIT time before that service launches, be sure to visit our HIIT video series. We’ve got you covered!