Tag: organic

Categories
Conscious Beauty Lifestyle

This Simple Skincare Routine Will Keep You Looking Fresh All Winter Long

Great skin isn’t just a sign of good health, it’s also a seriously attractive feature in a woman of any age. So what do you do when winter bares her teeth and ushers in dry, uninspired, or even downright itchy skin? You kick your cold air skincare regimen into high gear and make it to the spring equinox looking radiant.
Recently, skincare addicts have been touting the miraculous benefits of a 10-step Korean skincare regimen. But if you’re a mere mortal like me, you may only have the time, money, and patience for…slightly fewer steps. I did the research about simple changes beauty experts and dermatologists make to their routines to combat the effects of winter, and present perfect morning and evening winter skin routines that pack a punch but won’t overtax your wallet, or your patience.

The “Good Morning” Routine

Resist that bracingly hot shower you love.

At least, don’t take them too often during the winter, as anything over lukewarm for longer than 10 to 15 minutes can actually cause lasting harm to your skin in addition to over-drying it. The same goes for washing your face in the sink.

Switch to a cream cleanser.

Foaming or gel cleansers, or ones with other drying ingredients, like salicylic acid or benzoyl peroxide, should be stashed on the shelf in winter when you’ll want to reach for a creamier option. We like CeraVe Hydrating Cleanser for a cheaper choice, or Murad Renewing Cleansing Cream for a few more bucks. Both are gentle enough for oily, dry, and combination skin.

Treat your skin to an extra layer of healing.

Between cleansing and moisturizer, it’s a good idea to apply at least one additional layer of nourishing protection during winter. If you tend to have oily, breakout-prone skin, you can opt for a very light serum like the Chlorella Serum from Skin Inc. that promises to “brighten and tackle” acne spots while it hydrates and de-flakes skin. If you struggle with a drier face, though, you might want to splurge on a serum with hyaluronic acid like Caudalie’s Vinosource S.O.S Thirst Quenching Serum.

Moisturize and protect.

Keeping your face hydrated and protected from the harsh winter elements is a must for maintaining healthy and pretty skin. Even if your skin usually produces more oil than you’d like, you’ll probably need a creamier product in winter than you do in summer. But don’t ditch that summer SPF when making the switch.
Even if it’s not sunny out, the harsh rays of the sun can travel right through cloud cover and damage skin no matter how low the temps go. Yep, dermatologists say you should wear sunscreen every single day of the year. But you can save a step and still stay protected by choosing a creamy moisturizer with an SPF of 30 or more. We love Juice Beauty Oil Free Moisturizer with SPF 30 for oily or blemish-prone skin or Olay Professional Pro-X Age Repair Lotion (also SPF 30) for dry or aging skin.

The Goodnight Routine

Bye-Bye Makeup Residue

Before you cleanse at night, you’ll want to remove any makeup you applied in the morning or throughout the day. Though any gentle, non-drying makeup remover will work, I personally love using an inexpensive and gentle micellar water on a cotton pad—no rinsing necessary!
Then your morning cleanser and serum can step up to do double duty on the night shift.
No need for a different cleanser in the evening. Make life easy on yourself and cleanse your face thoroughly with the same product you used to start your day, then apply a light coating of your favorite serum to your face and neck.

Moisturize, p.m. style.

You don’t need SPF when the moon is out, so try a nighttime-specific option like CeraVe Skin Renewing Night Cream, which is thick and creamy (but won’t clog pores), or you can splurge on a truly decadent anti-aging night cream like Vichy LiftActiv Night Supreme, which promises anti-wrinkle and firming effects in addition to hydration.
You’re headed for bed, so it’s a great time to lay it on thick and let the nourishing ingredients soak in.

Pamper your pucker.

Don’t forget to care for the sensitive skin on your lips, which can get flaky and dry quite easily in the winter. In addition to making sure your body is hydrated by drinking lots of water, it’s a good idea to keep a stick of gentle lip balm in your bedside table to swipe on right before you turn off the lights so the moisture can soak in as you sleep.

Extra Credit

Not everyone needs an eye cream separate from their normal facial moisturizer, but if fighting signs of aging is one of your goals, dabbing on a gentle eye cream like Clinique’s All About Eyes every morning after moisturizer and before makeup will fight wrinkles and fine lines.
Finally, you may think frequent exfoliating would be just the thing to rid your face of scaly, flaky winter skin. But experts say exfoliating just once a week is enough. On Sunday nights, after cleansing, I like to use a gentle exfoliating mask like this one from Karuna. Then, you can follow up with serum and an intensive moisturizing night mask (like this lovely pick from Clinique) that you wear until you rise and shine…with glowing, beautiful skin, of course.

More Skincare Products You’ll Love:

Categories
Life x Culture Lifestyle

How To Budget For Your Wellness Goals In The New Year

Balancing your wellness needs with your financial goals can be pretty difficult. We’re fully aware that $50 a week for yoga and $10 post-workout juices aren’t in everyone’s budget. But maintaining a fitness routine is an essential investment in your health and happiness, regardless of how much money you can spend on it.
Learn how to step up your fitness and self-care games without breaking the bank this year.

Stretching Your Wellness Dollars Further

Making your fitness goals happen may mean some strategic compromises when it comes to allocating your fitness budget. Prepping your own workout snacks can help with dollars and cents here and there, but the main cost of your wellness routine probably comes in the form of a gym membership, workout class passes, or wellness treatments.
Different services vary by location, which can make budgeting more or less difficult depending on where you live. For example, using ClassPass in Pittsburgh will cost you $60 for 10 classes (six bucks a class isn’t half bad!), but the same 10 classes cost $135 in New York City. You probably aren’t going to up and move for more reasonably priced wellness services, so searching out the best deals in your area may take a little bit of time.
Surprisingly, the best time of the year to join a full service gym isn’t in January according to Consumer Reports—so you might want to hold of on locking in. Instead, they found that the best deals (like no startup fee or freebies tossed in) for gym memberships are offered during the summer months. They also suggest checking with your health insurance company to see if all or part of a gym membership might be covered by your insurance.
If you’re going to wait it out rather than taking the gym membership plunge, we suggest exploring individual classes using Groupon. Prices at local businesses like yoga and pilates studios are going to vary as well, but, in our experience, dropping in and doing one yoga class will cost you between $10 and $15. If you love the yogi life but can’t commit to hefty monthly memberships, see if you can budget for a class or two each month.
You can also use Groupon to find low prices on everything from cryotherapy and massages (a wellness must, if you ask us) to spin class sessions. Groupon deals are usually only available to first time clients, but the benefit of all the class hopping is significant financial savings and guaranteed variety.

Ultra Low Cost Wellness Plan

If your fitness and wellness budget is closer to the range of zero dollars (we’ve been there!), you can still put together a strong wellness routine—it may just require a little more creativity and doing it yourself.
Instead of splurging on fitness classes, look for local running groups (or cycling, yoga, or walking—whatever floats your fitness boat) on social media. Being part of a community can encourage you to work out and you can get together with new friends to run around a local park (which is totally free, BTW).
We also strongly recommend incorporating at-home workouts. YouTube fitness channels have made working out at home easy and—dare we say it?—fun. Our favorite fitness channels are the following:

Besides doing bodyweight exercises, you may want to invest in a couple of low-cost home gym essentials. Check out resale websites like Craigslist to find deals on weights, which can be pretty expensive to buy new. We suggest starting off your home gym with a pair or two of free weights, a kettlebell, or resistance bands (which can be reasonably priced on Amazon, too). These will help you target specific muscles and add more intensity to your home workouts. If you need a little guidance on what to do with your new weights, check out YouTube channels like BeFit and Fitness Blender for routines.
If you’re ready to take your wellness routine beyond workouts, look for free opportunities both on and offline.
UCLA, The Chopra Center, and many other mental health and wellness authorities host free guided meditations that you can use to educate yourself about the benefits of mindfulness. A yoga studio or community center in your area might offer free or donation-based classes, so make a habit of checking schedules and making calls to find out what’s available.
You can also:

Having a diverse wellness routine doesn’t need to cost you an arm and a leg. If you spend your money wisely, you’ll feel empowered in achieving your wellness goals (and maybe even save up for a treatment or two throughout the year), we promise.
[related article_ids=1005839]

Categories
No Gym Required Sweat

Winter Running 101: Braving The Elements

As winter rolls in, many of us flock to comfortably heated studios and gyms for our daily exercise. For runners, though, the options for training aren’t limited to the monotonous and often overcrowded treadmills. Brisk weather doesn’t have to deter you from doing what you love most.
If you’re jumping at the chance to continue your outdoor running routine, there are a few things to keep in mind. To help you plan for these next few months of colder temperatures, let’s dive into some necessary safety measures, gear suggestions, and training modifications.
So throw on a few extra layers and lace up your shoes. The frosty streets are waiting.

Safety first.

Take note of the weather patterns as you plan your outdoor endeavor. Knowing the approximate temperature will help you piece together a suitable outfit with enough layers to keep the miles tolerable. If there’s rain or snow forecasted, you’ll also know to throw on a water-resistant top layer. There are few things worse—or more dangerous—than wearing moisture-absorbing fabric in freezing temperatures. Staying dry will dramatically reduce your chances of developing hypothermia.
While we applaud your persistence, running outside when it’s –22° F or colder may not be the best idea; Opt for an indoor cross-training session instead. Both swimming and spinning are effective options for this. You can continue to work toward next spring’s 10K without jeopardizing your health.
Despite careful weather preparation, the effects of icy conditions can still be quite unpredictable. Recruit a friend or two for your sweat sesh. Running in pairs or small groups has the same benefits as any buddy system. Having an extra body provides support should someone injure themselves or begin experiencing symptoms of hypothermia.
In addition to safety, a running partner can provide a motivation boost. When it’s freezing outside, we welcome any potential inspiration to get our butts in gear. A celebratory post-run date with a steaming mug of chai, whole wheat bagel, and lively fireplace? Yes please.
If you need to schedule a solo run, be sure to tell someone you trust where you’re headed and how long you expect to be gone. If you know your route down to the nitty gritty details, have your faction of runners download the MapMyRun app. You can log your runs and share your routes with other users. Should something happen, your friends will know your exact location.
Although unplugging may enhance the meditative aspect of your run, don’t ditch your phone altogether. To supplement the benefits of mapping your run for friends, there are a few additional safety measures to follow during your wintry trek.
Skip the music and silence your notifications but always keep your phone accessible for emergencies. If you find yourself in any dangerous situations, your phone is your lifeline. Although contacting a 911 operator takes nothing more than a quick call, there are several apps to consider if you favor more security and a fairly streamlined procedure.
ROAD iD and Kitestring work by immediately notifying your registered emergency contacts of any inactivity lasting longer than one minute—without you having to touch a button. You may also find bSafe and React Mobile helpful, as they swiftly connect users with emergency responders and share their precise GPS location.
To many, this final tip may seem counterintuitive. Nevertheless, always run against traffic. Running alongside traffic may be generally harmless during daylight hours, but the possibility of danger increases during the darker, wetter winter periods. This is especially true if you prefer to enjoy evening runs under nothing more than a moonlit glow.
Facing the opposite direction of oncoming vehicles gives you the advantage of spotting each one as it approaches, possibly even before the drivers spot you. This gives you enough time to react to any hazardous driving patterns and move out of the line of danger.

Suit up for your freezing date with Mother Nature.

When you’re piling on the layers, Runner’s World suggests dressing as if it’s about 20 degrees warmer. You’ll naturally produce enough body heat during your run to make up for the difference.
When choosing fabrics, the key is technicality! Your clothes should have moisture-wicking properties, which will help ensure sweat doesn’t sit on your skin in the freezing temps. Zippers at your neck and vents around the most heat-producing areas of your body will also be helpful as you start to warm up. They’ll offer you a bit more breathability without sacrificing core body temperature.
Runner’s World also offers a layering guide for outdoor enthusiasts:

  • “30 degrees: 2 tops, 1 bottom. Long-sleeve base layers and a vest to keep your core warm. Tights.”
  • “10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over tights.”
  • “0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket.” Throw on the same combination of bottoms as the previous benchmark.
  • “Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava.”
  • “Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses.” Or better yet, keep it indoors!

Light it up! Fluorescent colors and reflective features are two critical details that can’t be overlooked when choosing your outer layers. With the combination of fewer daylight hours and impossible snow banks, visibility declines considerably during the winter months. If you don’t like drawing attention to yourself, now is the time to kick that fear to the curb. For the next few months, your new objective will be to draw all attention to yourself when you’re out hitting the icy streets.
Taking safety into account, you want your gear to be easily visible. If you’re heading out for a night run—or if it’s noticeably more overcast than usual—strapping on a headlamp can be exceedingly worthwhile. It lights up your path, allows others to spot you with greater ease, and keeps your hands free should there be any minor slips. We love this one.
A significant amount of body heat escapes through the extremities (not to mention that exposed skin poses a greater risk to frostbite), so keep your head, hands, and feet warm. Wear a beanie and mittens on every winter adventure.
For shoes, it’s essential to find a pair that has minimal meshing. Shoes with studded soles, Gore-Tex uppers, and additional liners will be your best bet. Keep in mind that winter conditions make even the most typical terrain feel like the roughest trail. Well-equipped shoes are paramount.

Lace up your techy sneakers!

Always warm up, friends. With the chilly temperatures, this is of utmost importance. Start to get the blood pumping by moving through any stiff joints and cold muscles. Practice a few dynamic stretches, run several flights of stairs, grab your mat for a mini yoga flow, or put those old high school P.E. drills to good use (think high knees, butt kicks, and inchworms). Your body will be more capable of meeting the demands of your run without potential injury.
Is it windy out? Slather a layer of Vaseline on your nose and cheeks to protect from windburn and get moving! Begin your workout by running into the wind and finish with it against your back. The benefits are multiplied, as this not only gives you a greater sense of ease during the final push but also minimizes the chances of the wind chilling you after you’ve worked up a sweat.
When choosing your route, familiarity is your friend. With the higher likelihood of hazards this season, winter isn’t the best time to hit a novel trail. Commit to running the paths you know best. It may not be as thrilling as you’d like; but just think, you’ll be a pro by the time spring rolls around. No one will know that route better than you!
We’ve discussed how lighting can be issue this time of year, and your routes should take this into account. In addition to wearing a headlamp, settle on running paths that are well lit and provide plenty of room to maneuver.
One final tip: ditch the speedwork and respect your temporary limitations. We understand you may be itching to run through a few sprints or nail down that nagging PR, but save that for your indoor cross-training.
Start your runs at an easy pace and gradually increase the speed, but keep it slower than your usual training pace. The new focus for these outdoor runs should be maintenance. Acceleration and icy surfaces do not bode well.
If you need a dose of high-intensity training in your life, there are still plenty of ways to keep your heart pounding, lungs screaming, and legs strong. Instead of taking it to the streets, throw in a few rounds of intervals on the treadmill, on the spin bike, or in the pool. You’ll be glad you did.
Okay. winter-loving friends. Let’s get to it!

Categories
In the Kitchen Nosh

Eating Seasonally During The Winter (And How To Keep It Up Year Round)

As someone who lives in the Pacific Northwest in very close proximity to the Okanagan Valley (an area of British Columbia known for its seasonal produce), I feel spoiled by the array of fruits and vegetables available during the spring, summer, and fall.
When the rainy season begins and the dark months ahead seem endless, though, it can be easy to forget about the still-impressive variety of seasonal produce available during the winter. It only takes one trip to my local farmers market to jog my memory and suddenly I feel inspired again by what the season has to offer.

What are the main benefits of eating produce in season?

Freshness

When you buy locally grown, seasonal produce you skip the (many) middlemen involved with importing out-of-season produce. Seasonal produce is picked at peak ripeness, unlike out-of-season fruits and vegetables, which are picked well before they’ve ripened. This results in produce that is tastier and potentially more nutritious.

Cost-Effectiveness

Eating seasonal produce is advantageous for your wallet and your body. Because seasonal produce is grown locally, its cost doesn’t have to factor in transportation and long-term storage. To save even more money on fresh fruits and vegetables, inquire about farms that allow self-picking or a reduced price on produce that is still perfectly good but not the most aesthetically pleasing.

Supporting Your Local Economy

By purchasing fruits and vegetables grown nearby, you’re putting money directly into the local economy. Every time you make the choice to buy local and in season it helps to support local businesses, whether it’s the farmers, their employees, or the small businesses working hard to sell seasonal produce.

What’s in season during the winter?

Average temperatures across the United States vary wildly, especially in January and February. While some regions are experiencing subzero temperatures and snow, others are basking in the glow of the warm sun.
If you live in the northern part of the United States where temperatures frequently dip below freezing, you can expect to find hardier seasonal produce that is able to withstand hostile growing conditions. Think:

  • Brussels sprouts
  • Celeriac (aka celery root)
  • Horseradish
  • Potatoes
  • Carrots
  • Parsnips
  • Mushrooms
  • Leeks
  • Turnips
  • Rutabaga
  • Pumpkin
  • Squash
  • Sunchokes (aka Jerusalem artichokes)
  • Swiss chard
  • Rapini (aka broccoli rabe)
  • Garlic
  • Shallots
  • Sweet potatoes
  • Salsify

If you live in the southern United States, seasonal produce will likely include a combination of winter produce, greens, and citrus fruit, such as:

  • Collard greens
  • Kale
  • Swiss chard
  • Carrots
  • Cauliflower
  • Beets
  • Cabbage
  • Celery
  • Grapefruit
  • Lemons
  • Mandarin oranges
  • Kohlrabi
  • Melon
  • Mushrooms
  • Oranges
  • Pomelo
  • Spinach
  • Tangerines
  • Turnips
  • Sorrel

Where to Buy Seasonal Produce

Depending on where you live, seasonal produce can most often be found at local farmers markets or by subscribing to a community supported agriculture (CSA) share. Shopping at a farmers market gives you the ability to choose your produce and allows you to meet the farmers face to face. A CSA share is a great option if you don’t live near a farmers market or don’t have the time to visit one.
A CSA box is delivered to your home (or to a central pickup location) and includes a variety of produce that was recently harvested by local farmers. For example, a spring CSA box might include asparagus and radishes, a summer CSA box peaches and cucumber, and a fall CSA box apples and onions.
Eating with the seasons can be a fun challenge, especially if what’s growing in your area isn’t something you’re familiar already with. Try to learn a bit about the bounty near you and have a good time!

Categories
Well-Traveled

Wellness Festivals You Shouldn’t Miss In 2018

It’s hard to believe that festival season is right around the corner. But rather than relying on the old standbys (you know, those events that leave you sticky, hungover, and in need of some serious restoration), consider a different breed of fun: the wellness festival.
These events, usually spread over a few days and hosted at stunning destinations, combine feel-good activities (like yoga, hiking, and meditation) with inspiring talks, soulful music, and one-of-a-kind experiences that will uplift you inside and out. Best of all, you’ll meet new friends who share your interest in living your very best life.
Here are some of the best wellness festivals to look forward to this year:

Sun Valley Wellness Festival

Sun Valley, Idaho, June 29 to July 2

This popular festival has attracted big-name speakers for more than 20 years. While 2018 speakers have yet to be announced, previous A-listers have included Arianna Huffington, Elizabeth Gilbert, and Deepak Chopra. When you’re not listening to engaging discussions, checking out eco-friendly film screenings, taking guided hikes, or getting your sweat on in fitness classes, you can get lost in the “Experience Hall”—an exhibitor showcase offering spiritual jewelry, soul readings, inspiring books, and wellness products.

GOOD

Los Angeles, Feb. 3

Meet likeminded friends and deepen your healthy lifestyle at this trendy Los Angeles wellness festival. The one-day event includes talks about self-acceptance, having great sex, and healing your relationships with food, among other topics. Attendees can also shop at the wellness marketplace, take yoga classes with renowned instructors, and attend crystal healing workshops. Afterward, join your new pals for some cocktails and gluten-free snacks at cocktail hour.

Amelia Island Wellness Festival

Amelia Island, Florida, Nov. 9 to 11

Welcoming people of all abilities and ages, the Amelia Island Wellness Festival celebrates healthy lifestyles on a beautiful island just off Florida’s east coast. Attendees have their choice of fitness classes (like dance cardio and yoga), meditation workshops, and yogic experiences. The schedule blocks off time for personal growth during which you can reflect on your experience in a journal (provided by the festival), meditate, or practice some self-care. Communal dinners and oceanfront bonfires (with drinks!) transform the festival from a public event into an intimate gathering.

Telluride Yoga Festival

Telluride, Colorado, July 19 to 22

Want a true escape from the bustle of everyday life? Head to the Telluride Yoga Festival, where you’ll be surrounded by fresh mountain air in a former mining town 45 miles from the nearest stoplight. As its name suggests, this fest places a major emphasis on yoga. You can bliss out in traditional vinyasa flows, then push your practice to the next level in aerial classes, handstand workshops, circus yoga, and acroyoga (with a partner!). You’ll also have a chance to get those endorphins pumping off the mat by participating in 5k fun runs, prana dancing, and martial arts. This event is jam-packed with physical and spiritual experiences that will invigorate you.

Wanderlust

Oahu, Hawaii, March 1 to 4

Snowshoe, West Virginia, June 8 to 10

Stratton Mountain, VT, June 21 to 24

Wanderlust hosts some of today’s most popular multi-day wellness festivals, which combine yoga with live music. You’ll also get a taste of the local culture of the destination you choose—the Oahu festival, for example, includes standup paddle-board yoga and botanical nature walks that make the most of the tropical setting. Take a look at the nine festivals already planned for 2018 to see which one most appeals to you.

Categories
Favorite Finds Nosh

5 Ways To Shop Smarter (And Healthier) In The New Year

The new year is here—it’s your chance to start fresh and establish positive habits that you can sustain for life. But whether your resolution includes improving your diet, spending more wisely, or achieving a healthier lifestyle, there’s one place you can put it all to action: the grocery store. Reorganizing your food shopping strategy will help you choose the foods you know are best for you and cut costs—a win-win for your body and your wallet.
Here’s how to shop smarter this year:

1. Develop a plan.

What’s the one thing you should always bring to the grocery store? Well, besides your credit card and your reusable bags, a list is essential to a successful shopping experience. In fact, using a grocery list has been linked to healthier diets and lower BMI in some adults.
Develop a plan for what meals you’re going to make this week, check your cupboards to see what you already have on hand, then jot down all of the foods you need to pick up. When you’re at the store, stick to the list (and resist the urge to pick up a candy bar at the checkout counter). You’ll come home with exactly what you need for nutritious, affordable meals that will support (rather than derail) your healthy eating intentions.

2. Shop the perimeter.

In addition to planning your purchases, you should also plot a route through the grocery store. Spend the most time around the perimeter—that’s where you’ll find the more nutritious choices, like lean proteins, fresh produce, low-fat dairy products, and non-dairy alternatives (like nut milks).
As you venture into the aisles, you’ll encounter high-calorie snacks, processed foods, and pricey ingredients you probably don’t need. In an ABC News piece on shopping the perimeter, Leslie Bonci, a registered dietician and master of public health, recommends filling three-quarters of your cart with foods from the perimeter before you even step foot in the center aisles.

3. Pick your proteins carefully.

Proteins can make or break a smart shopping plan. Choose the right ones and you’ll save money, get plenty of nutrients, and feel full for hours. So, which proteins should you focus on? Start with plant-based proteins, like dried beans from the bulk section. Usually priced under $2 per pound, dried kidney beans, black beans, and pintos can serve as a hearty, affordable base for tacos, chili, and soup.
Then, check weekly flyers, grocery store websites, and apps (read on for specific recommendations!) to see which lean meats and seafood are on sale. This will help you enjoy a variety of animal proteins like boneless chicken breast or fresh salmon without driving up the cost of your grocery bill—perhaps leaving some room in your budget for grass-fed, hormone-free meats (which tend to cost more). Plan ahead and be flexible.

4. Befriend local farmers.

Don’t limit your food shopping to the grocery store. Your local farmers’ market is guaranteed to have some of the freshest, most budget-friendly produce, eggs, and meats in your area. If you’re looking for variety, go early in the day, right as the farmers set up shop. But if you’re hoping to save some money, swing by the market right before it closes, when vendors are more likely to offer discounts on things they don’t feel like packing up to take back to the farm.
Look into community-supported agriculture (CSA) as well. These local programs allow you to prepay for a “share” of whatever a farm produces in a given period of time, whether it’s weekly, semimonthly, or monthly. You’ll receive a box bursting with seasonal produce at its prime for a fraction of what you would’ve paid at the grocery store. It’s like Christmas for a foodie, and it’ll help you learn to savor eating seasonally.

5. Cut your costs.

Technology has made it easier than ever to save money at the grocery store. The Basket app, for example, will help you find the lowest prices for every item on your grocery list at stores within a 5-mile radius. Bargain-hunters rave about Ibotta, which helps users get cash rebates for items they buy. And if you need a reality check about what you’re buying, give BagIQ a try. This innovative tool tallies your spending, analyzes your receipts to score the nutritional value of your purchases, and even suggests alternatives.
With a purchasing strategy, insights on where to find seasonal produce, and the aid of technology, you’ll become a savvier, healthier grocery shopper this year. Your budget and your body will thank you.

Categories
Nutrition x Advice

These Are The Best (And Worst) Foods To Help You Through Your Holiday Hangover

Nothing can knock the festive spirit out of you quite like a painful hangover. Fortunately, if you’ve enjoyed a little too much spiked eggnog, certain foods can help you nourish and soothe your body.
Surprisingly, scientists still aren’t certain about the underlying causes of hangovers, but there are a couple of viable theories. One is that the toxic ingredients in alcohol dehydrate you, depleting your body of nutrients and electrolytes. We know that headaches are usually caused by dehydration and that alcohol dehydrates us, meaning too much bubbly can leave us with a pounding headache.
If you happen to throw up, your body will lose even more nutrients. This can leave you feeling weak, fatigued, and shaky. The nausea might cause you to lose your appetite, but it’s important to nourish your body and replenish the nutrients you lost.
The following foods will soothe your body and get you back into the spirit in no time.

1. Water

When it comes to preventing and curing hangovers, hydration is key. To prevent a pounding headache, drink water while drinking alcohol, then have a few glasses of water before you fall asleep. The morning after a night out, water can be your best friend, too.
You might be tempted to reach for fizzy soft drinks or sports drinks to rehydrate you. While these can have a hydrating effect, they contain a lot of sugar and aren’t always great for your body. A healthier alternative is electrolyte-rich solutions, like Hydralyte or coconut water.
And while drinking water is essential, you can also snack on hydrating foods. Terra’s Kitchen nutritionist Lisa Davis, PhD, suggests snacking on celery, cucumber, and tomato. This is a great trick for when you’re not in the mood to push any more straight H2O.

2. Caffeine

Coffee as a hangover cure: Some people swear by it while others just can’t go there.
“Since dehydration is a major symptom of hangovers, consuming caffeinated beverages can produce a diuretic effect and make hangovers worse by causing even more dehydration,” says Davis.
That said, it might still be helpful to drink your morning coffee. One interesting study written up in LiveScience suggests that caffeine and anti-inflammatory drugs could be the best hangover cure. According to the study’s authors, coffee and ibuprofen can counter the effects of acetate, which may be responsibile for hangover headaches.
If you don’t like coffee, or if the thought of it makes you feel ill, try another caffeine-rich drink like green tea, instead.

3. Ginger Tea

According to studies cited by the National Center for Complementary and Integrative Health, ginger eases nausea during pregnancy and after chemotherapy. If your hangover involves feeling nauseated, ginger just might ease your symptoms, too.
Grate some ginger and leave it to steep in hot water for a tea that will settle your stomach. If you’d like, add some honey to the mix to improve the taste.

4. Bananas and Leafy Greens

“Potassium is an electrolyte that is excreted from the body swiftly when drinking, so replenish with high potassium foods like bananas, avocado, and sweet potatoes,” advises Davis.
Bananas also contain fructose, which can give you a little energy if you’re feeling exhausted. And, of course, they require no preparation, which means they’re an easy food to grab the next day.

5. Soup

“Alcohol can impair the body’s fat absorption and thereby can impair the absorption of fat soluble vitamins A and E,” Davis says. “Vitamins A and E are found abundantly in sweet potatoes, carrots, nuts, seeds, and leafy greens.”
One way to get all those vegetables down without feeling queasy? A nutritious homemade soup. Opt for a thin broth if you can’t handle a heavier meal.

Foods to Avoid While Hungover

Many people believe that greasy fried cuisine is the best cure for a hangover. While your body might be craving carbohydrates, greasy food is the last thing it needs. Food that’s too rich can unsettle the stomach, not to mention that greasy food is unhealthy whether you’re hungover or not.
Davis also warns against consuming processed foods while hungover. “Because these foods are stripped of their fiber and are quickly digested, it can cause a spike in blood sugar followed by a crash,” she explains. “This cycle can promote irritability, which is the last thing we want when mending a hangover!”
Another so-called hangover cure that’s actually harmful? More alcohol. Despite popular belief, the “hair of the dog” isn’t helpful—it simply depletes your body of more nutrients. While it might knock the edge off temporarily, it will catch up with you at some point.
Of course, the easiest way to avoid a hangover is to limit your alcohol consumption. But if you’ve underestimated the power of that last glass of wine, nourish and hydrate your body with good foods. With a bit of solid nutrition and some luck, you’ll be back on track for more festivity and activity before you know it!

Categories
Fitness Advice x Motivation Sweat

The Ultimate Survival Guide For Joining The Gym In January

It’s January 1, and you’ve crafted this year’s list of resolutions—or shall we say intentions—and gleaming as a top priority is healthy movement. After a few meticulous discussions with your galpals and partner about the best local gyms, you’ve discovered “the one.”
We all know a little group effort can offer a boost of morale and inspiration to stick to your goal of three sweaty hours per week. Everything seems to be coming together seamlessly in your favor except for one minor detail: How in the world do you dive into the hustle and bustle of New Year’s gymgoers?
Trust us, you aren’t alone. Innumerable women struggle with the same overwhelming thought when they embark on a fresh fitness journey. A new gym can be intimidating enough without the enormous crowds that January tends to bring.
But it doesn’t have to be—we’re here to help you find your groove.

Prepare for the “resolutioners.”

Every year, gym traffic tends to increase 40 percent during December and January. Whether the goal is to lose a few pesky pounds, increase strength and mobility, or simply offset the health risks discussed during a recent doctor’s visit, there is an inevitable upswing in memberships for those who are ready to kick-start their progress in the new year.
As intimidating as it may seem to walk through the doors for the first time, we encourage you to keep a few things in mind.
The crowds will die down. The Washington Post notes that despite the dramatic influx, attendance typically drops after a few short weeks. If you find the initial crowds intolerable, now is a great time to take advantage of the mantra “this too shall pass.” Repeat it a few times under your breath as you move from one piece of equipment to the next. As soon as you consciously wrap your mind around this temporary norm, you’ll be ready to hit the ground running.
During the first week, take notice of when the gym seems to be busiest. If you’re trying to steer clear of the masses, a good rule of thumb is to avoid the after-work rush. Gym traffic tends to pick up speed by 5 p.m. and continue during the ensuing hours. If this is the case at your chosen gym, perhaps consider swinging in for an early morning workout or lunch hour sweat sesh. Play around with your schedule until you find a block of time that best suits your needs.
Something important to remember is that your fellow gym attendees are also striving for improvement. Regardless of the specifics, you and your new peers are working toward a common goal. Find comfort in knowing that every single member, new and experienced, is actively immersing themselves in the pursuit of bettering themselves.
When you appreciate the collective effort, you’re also less inclined to lose your patience with a fellow member who is quite possibly in the same shoes. With this, also try to allow yourself to let go of any urges to compare your journey to someone else’s or to shy away from the public eye.
Rest assured, steady progress toward your personal goals doesn’t need to be hampered as a result of the crowds. There are plenty of ways to get in a killer workout and minimize the amount of time spent moseying through aisles of idle bodies, waiting to complete the next exercise on your “Why Every Woman Belongs In The Weight Room” list.
Know what pieces of equipment you will need beforehand and tailor your workout to what’s available. If you skip from Exercise 1 to Exercise 3 before circling back to the previously occupied Exercise 2, that’s entirely acceptable. If the required piece of equipment seems to be perpetually off limits, simply find an alternative exercise that targets the same muscle groups. The exercise database on Bodybuilding.com is one of our favorite resources.
As a last resort, ditch the original objective and opt for your backup plan if it seems as though every single person has walked in the gym with the same muscle group in mind. We’ll discuss options for this below!

Mastering Gym Etiquette

Perhaps you’ve heard your friends or co-workers complain when someone blatantly disrespects a few of the gym’s unspoken rules. So let’s shed some light on what you can expect to encounter. The truth is, respecting proper gym etiquette takes nothing more than practicing common sense and courtesy.
Keep your phone tucked away during your workout. This respects others’ time while also helping you focus on an intense training session. Remember, the gym is a sharing community. We can guarantee that someone is waiting to hop on the very piece of equipment you’re currently using.
Wait a second—don’t rush off, woman! You deserve a decent amount of time (and space) to finish your exercises, but no dilly-dallying between sets. If you need to check a text message or change your music station, we simply suggest waiting until you’re between exercises.
Always re-rack your weights as soon as you finish your exercises. This is done out of respect for the gym’s employees and your fellow members as well. Not surprisingly, the employees have quite a bit on their plate already. Their day-to-day duties need not include picking up after grown adults too. Further, an empty machine with weights neatly put away is a sign that the equipment is available for use. There are few things more annoying than a barbell or leg press machine loaded with two handfuls of plates and no one claiming ownership.
Picture this: After a few minutes of wondering whether this hypothetical individual will return to their weights and an awkward conversation with a passerby in an attempt to uncover possible availability, you’re left to un-rack the plates and prepare for your own working sets. See how this may cause frustration?
The next step in cleaning up after yourself is wiping down the equipment. As we mentioned, the gym is a sharing community. With that being said, nobody wants that to include a plethora of residual germs after your machine use. If there’s a chance your sweat has found a new home on a piece of equipment, grab a nearby wipe and bottle of disinfectant before moving onto your next exercise. Cardio equipment, benches, and machines all require cleaning, but feel free skip over the dumbbells and barbells.
Now, although there will be times when fellow gymgoers finish their exercise without un-racking their weights, there will inevitably be an equal number of occasions when the piece of equipment is still in use. If you wait a minute or so and catch sight of someone hopping from one machine to the one you’re considering, they’re doing what’s called a superset—two exercises completed back-to-back without rest to serve as one combined set.
Many times, someone will leave a water bottle, fitness journal, or piece of clothing near or on the equipment as a sign that it’s still being used. If this is the case and you’re itching to complete the respective exercise, don’t be afraid to approach your fellow member and ask how many sets they have left.

Spice up your routine with a change of scenery!

If you feel inclined to skip the crowds altogether, you still have several options. Fear not, your goal of several training sessions per week won’t be compromised.
Many gyms offer daily group classes with their memberships. The benefits are plentiful, as you’ll soon understand that these classes can be a way to find an upbeat community of like-minded members, break through your monotonous routine, test out a few new modes of exercise, and power through a full workout without worrying about possible interruption.
Common classes offered by most chain gyms are Zumba, cycling, boot camp, and Bodypump. Each of these ranges in intensity from class to class, offering workouts fit for everyone from January newbies to long-standing residents. Give one a go!
A second option is to forget the gym and take your workout elsewhere. If you had been planning on a cardio session, bundle up and hit the streets for a run through the cityscape. If you’re feeling an urge to knock out a fat-burning HIIT session, find a local high school with an outdoor track. You can easily put together an impressive circuit with sprinting intervals, climbs along flights of stairs, and bodyweight exercises on the field.

Satisfy your thirst for knowledge.

Above all else, your health and safety should remain your top priorities. If you have questions concerning how to use pieces of equipment or how to perform specific exercises with proper technique, ask a personal trainer for help. Your gym will have plenty of employees with appropriate certifications available on a daily basis. If none are in sight, it’s time for a hunt!
It’s okay to not have all the answers. No one is expecting you to walk in the gym with perfect knowledge of how, why, and when everything works. Use your workouts as an opportunity to grow! The personal trainer will be able to guide you through the exercises and offer individualized cues to remember the next time you’re attempting to tackle the given movement.
If you’re unable to seek help and unsure of how to perform the exercises designated for that piece of equipment (evenly slightly), we have one simple rule to follow: Don’t use it. Your risk for injury is exceedingly high should you choose to continue. Go home, sift through enough research to provide a stable foundation, and try out the new machine another day. (And keep it light and unweighted until you fully master the movement!)

Supplementing the Sweating

It’s important to remember that attaining most health or fitness goals will largely be influenced by proper diet. Some even argue that an individual’s nutrition has a greater effect on their wellness than their exercise level. As you begin your new journey, do your best to combine a challenging workout regimen with adequate nourishment. Your new motto? You need to nourish to flourish.
This will largely mean sticking to a wholesome, nutrient-dense approach. Colorful vegetables, antioxidant-rich berries, complex carbohydrates, omega-3–rich fatty acids, and quality protein sources should begin to make up the bulk of your grocery list. If you’re looking for additional guidelines, we have a handful of suggestions ranging from tracking macronutrients to details on pre- and post-workout meals.
We believe in you, and now you must do the same. Let’s own our process, celebrate our newbie status (not everyone shares your drive!), and get to work.

Categories
Fitness Advice x Motivation Sweat

How To Winterize Your Workouts And Stay On Your Grind In Cold Weather

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

From shorter, darker days to icy sidewalks and face-numbing cold, winter has a way of making us want to curl up under a cozy throw and watch a BBC miniseries instead of braving the chill and getting our frozen hearts pumping. It’s perfectly natural to want to go into full hibernation mode in winter, but in the name of self-care, you know you’ll feel happier and healthier all season long if you make sure to keep your body moving, even if your workouts do slow down a bit when the snow begins to fall.
If you’re too darn comfy where you are to get up—or even if you feel bogged down by seasonal depression—consider this your reminder that staying active through the colder months will be worth it for your mental and physical wellness. And with these ideas to winterize your workout, you’ve already got a head start.

Get pumped for seasonal sports.

I have a super fit friend from the northern reaches of Maine who says she stays sane and active all winter by getting excited about winter-specific activities and snowy sports. Here’s what a 150-pound woman can burn in 30 minutes of some favorite winter pastimes:

  • Snowshoeing: 238 calories
  • Ice skating: 204 calories
  • Cross-country skiing: 238 calories
  • Chopping wood (or a Christmas tree!): 170 calories
  • Shoveling snow: 170 calories

Give your gear a cold weather makeover.

I once spent some time living in Syracuse, New York, one of the snowiest cities in the United States, and I learned a thing or two about cold-weather workouts. In fact, I have a pretty vivid memory of the day I had a 10-mile run on my training calendar but there was a foot of snow on the ground and more coming down. Long story short, I put on two pairs of pants, threw cleats on my shoes, and logged the miles.
Honestly, if you’ve got the right gear, you’ll only be cold for the first mile or so. Here’s what I know helps:

If you’re just not sure how much you should actually bundle up because you’re likely to get hot and sweaty after you get moving, try the “What to Wear” tool from Runner’s World. It will give you advice on what to wear for outdoor running according to weather, wind, and other variables.

Sample your city’s indoor offerings.

If exposing yourself to the elements just isn’t your thing, there’s absolutely no shame in embracing indoor heating. Winter is a perfect time to sample inside workouts like hot yoga, barre, and CrossFit. In fact, many studios offer free or discounted trials for newcomers (especially around the New Year’s resolution season).
You can get a good indoor workout without even leaving your toasty nest with fun and challenging home videos like HealthyWay’s Holiday HIIT series.

And if all else fails…

Make friends with the treadmill. I have one in my basement, which is seriously convenient. But even if you do have to drive to the gym to use one, you can bribe yourself into enjoying it (and therefore wanting to keep at it) by catching up on an episode or two of your favorite binge-worthy TV on your phone while you run.

Categories
Nutrition x Advice

How Long Do Holiday Leftovers Really Last? What To Know Before You Take Another Bite

There’s nothing quite as joyful as gathering with the people you love around a table piled high with scrumptious dishes. But after the celebration ends, you have a dilemma on your hands: What should you do with all those leftovers?
They might make for tasty lunches for a couple of days—but they can also make you sick if you don’t take the right precautions. Here’s what you need to know about the lifespan of leftovers and how you can safely savor every last bite.

Before digging into dessert…

Pack up those leftovers! Food-borne illnesses strike 48 million people every year according to the Centers for Disease Control and Prevention. Cooked food shouldn’t sit out for more than two hours in the “danger zone”—which is marked by temperatures between 40° F and 140° F and is a breeding ground for bacteria. So before you dish out the pie, plan to put what remains of dinner in the fridge or freezer.
Foods should be stored in shallow, air-tight containers, preferably portioned into single serving sizes, which will allow for easy reheating and encourage timely consumption. Label each dish with a Post-it that includes the name of the food and the date it was prepared so that there’s never a question about the age of your leftovers.

How long is too long?

You’ve been reliving that holiday meal through lunches of leftover turkey and mashed potatoes for a couple of days. But the joy of leftovers can soon turn into a nightmare if you eat them past their prime.
Most foods like mashed potatoes, side dishes, and desserts are safe for three to four days, assuming they’re reheated to at least 165° F. Some foods, especially meat and dairy, don’t last quite as long. Here’s a more specific breakdown of how long the Food and Drug Administration recommends keeping holiday leftovers in the fridge:
[sul title=”Meat” subheader=”3 to 4 Days”]
Cut meat into serving-size portions and remove it from the bone before packing it up to reduce the risk of bacterial contamination.
[sul title=”Seafood” subheader=”1 to 4 Days”]
Be aware that this depends on the type of fish and how it’s prepared. Leftover sushi, for example, should be discarded after just 24 hours.
[sul title=”Gravy” subheader=”1 to 2 Days”]
Bring that luscious leftover gravy to a full boil when reheating.
[sul title=”Stuffing” subheader=”3 to 4 Days”]
Like fish, stuffing’s sustainability will depend on how it was prepared. Was it a separate dish, or prepared inside a bird? Does it contain meat or oysters? The details make a difference.

Feed the community.

Being surrounded by so much food serves as a reminder that others aren’t as fortunate, and some of us wish we could donate holiday leftovers to a local food bank or homeless shelter. The reality of food donation is complicated, though. The good news is that you don’t have to worry about legal liability—the Federal Bill Emerson Good Samaritan Food Donation Act protects food donors from lawsuits (except in cases of gross negligence).
However, most soup kitchens and shelters won’t take donations of homemade food. Call around to organizations in your area to check on their policies, and consider grabbing canned goods or finding out if you can donate fresh produce while you’re at your favorite grocery store. If you have a tendency of making way too much, pare down and donate the money you would have spent on surplus groceries or use it to buy donation-eligible food items instead. After the holidays, if you have unopened cans, jars, or boxes of food you don’t anticipate using in a timely manner, donate them to a local food bank sooner rather than later.
You can also simplify your life and lessen food waste by encouraging your guests to bring a clean container to your feast. They’ll leave with leftovers to enjoy, less food will be thrown out, and fewer disposables like plastic bags and cling wrap will wind up in landfills.

Give your leftovers an encore.

The best way to use up leftovers is to transform them into new meals. You can throw almost any meats and veggies into a hearty stew or soup. Breathe new life into spuds by whipping up potato pancakes, dumplings, or breakfast hash.
Shepherd’s pie was practically invented to make use of leftover meat and mashed potatoes. And why not get a little experimental? Turkey tacos with cranberry “salsa,” savory waffles with ham and cheese, and fried rice studded with the remains from your green bean casserole are sure to be a hit and will empty your fridge in a flash.