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Health x Body Wellbeing

I’ve Spent Hundreds On Custom Lingerie And Swimwear (In The Name Of Self-Care)

Editing for HealthyWay is a privilege and a motivator. I spend my workdays supporting writers—most of them women—in asking and answering the question “What is a life well lived?” When I pack it up in the evenings and head into my weekends, it’s my turn to ask and answer those big questions about wellness and womanhood, and I get to take all that inspiration and information with me.
One of the most important things this has precipitated? Getting real about my limitations and needs and feeling a spark of creativity when it comes to defining and investing in self-care.
Working on articles about treating yourself to lingerie, managing stress in ways that prioritize mental health and physical well-being, and making the most of alone time when you’re coupled up gave way to something unexpected: the desire to commission some custom clothing—and when I say clothing, I mean swimsuit tops and bras. Here’s why…

Owning the Over-the-Shoulder Boulder Holder

I hate that phrase, and Mother Nature decided not to bless me with anything that could be called boulders, but hey, we all know what I’m talking about. No grown woman I know likes bra shopping, and for me, it’s long been an uncomfortable (and sometimes shame-inducing) experience.
I have a genetic connective tissue disorder, and during college I was diagnosed with costochondritis—a related condition that results in swelling of the cartilage around the sternum, along with chest wall pain and tenderness. I remember trying on clothing with my sister in a fitting room a year or so after my diagnosis. I wanted her opinion on a little underwire number. Was it a shirt? A bra? Who knows.
“What’s going on with your chest?” my sister asked, pointing to a puff of skin that was protruding where the underwires met.
“Yeah…that…” There was little more to say. She was shocked, I was mortified (but felt cared for and seen), and the top went back on the hanger because obviously it wasn’t for me.
For years I kept forcing myself into underwire bras (front-closing styles are sometimes somewhat more bearable) thinking Something’s gotta give. Eventually my body will get used to it. Then one afternoon in a CPR class, while I was practicing life-saving measures on a dummy, the pain really kicked up. I was wearing one of my favorite Calvin Kleins—a bra that looked so good I couldn’t imagine bidding it adieu. I started to feel nauseated and broke out in a cold sweat.
Suddenly the instructor stopped the class and asked if I was feeling alright. “I don’t want to be performing CPR on you!” I slithered off to the bathroom, where I would’ve cried if it hadn’t been for the tremendous relief of wriggling out of my bra and hiding it in my purse, saved by the cami-plus-button-down combo I was wearing, which easily hides what I’m working with.
Since then, I’ve bought and retired a lot of bras—guilting myself for the money wasted. I’ve got a few go-to sports bras. I’ve even swallowed my pride and tried nursing bras, despite not having any kids. I’ve mourned the loss of endlessly telling my husband “I can’t wear that” when he points out something he thinks I’d look good in. And just when it seemed like there was no sexy left for me in the lingerie department, I ordered a couple of Amuse Society swimsuit tops that wound up being my salvation.

Bringing Sexy Back (ft. a Side of Anxiety)

Longline, wire-free, adjustable straps: just a few bra-related terms that are music to this girls’ ears. I didn’t think I’d find my perfect bra swimsuit shopping, but surprise! That the Bailey Solid Longline Pullover Top was marketed as swimwear? I didn’t care! No one else had to know.
I undid two internal seams—carefully—and inserted soft cups to get that sought-after nip coverage, let out the straps to ensure even pressure around the most irritable part of my ribcage, and eagerly anticipated wearing lower cut, dressier shirts whose aesthetic is ruined by neon racerback sports bras. I’d found my bliss in two colors—black and mint green. All was right with the world. I even risked exposing them to chlorinated pool water during a vacation in Tulum last February, but please believe they are always line dried.
That said, I’ve never outgrown the anxiety that comes from living with chronic pain and sensory processing issues: the panic-inducing possibility that the one thing that makes you feel good will break, wear out, or get lost.
I shouldn’t be wearing these every day until I can buy more! Amuse Society stopped making them.
I’ll go bra free and only wear them on special occasions! That wasn’t the solution either.
Ultimately, I’m not comfortable rocking the bra-free life 365 days a year, and I’m owning that. Initially I wondered if this meant something terrible about me. Should all women be comfortable enough with their unadulterated femininity—and nipples, areolas, and boobs in general—to go bra, cami, and pastie free? I don’t know. The answer is complicated (or there isn’t one), and I’m okay with that. My own attachment to wearing a bra most of the time has helped soften my moralizing about elective surgery, expensive cosmetics, and hair dye. We all have our thing(s), and self-care means facing those and investing in them as needed so we can be nicer and get on with life.
Owning our thing also gives us an opportunity to get creative and support other women. Here’s what that looked like for me:

Make me a bra!

Sitting at work one day, it hit me: I should just have some bras made for me. Why not?
It was an exciting moment that I owe largely to the work I get to do—the inspiration and ingenuity I edit every day was dissolving my narratives of lack and not enough. I can’t afford it, I don’t know where to begin, and That’s selfish weren’t true anymore. Thank you, ladies of HealthyWay!
Stepping into my power meant reaching out to my network. One cannot simply make a bra alone! I DMed a burlesque stage manager (badass, am I right?) I used to work with and asked if she knew anyone in Saint Louis who does custom costume and clothing design. Of course! Another DM, a busy schedule, and a referral to a mentor later, and I had an appointment to talk bra with a legit designer.
I took my precious mint-green brassiere with me and she invited me up to the impeccably decorated shared space on the top floor of her apartment building overlooking the idyllic Central West End. She told me about her work for Disney, showed me some pieces from her swimwear and athleisure lines, and explained that she does sizing and could help with putting designs into production. Then we discussed features I was looking for in my ideal garment and the collection of bras and tops I was envisioning.
She seemed way out of my league but agreed to take my project on anyway. When she asked to hang on to my bra so it could inform her prototype and pattern, I gulped down my fear of never seeing it again. The possibility of more—more colors, more details, a little more sexy without sacrificing my sternum—was too good to pass up.
A few weeks later, I was treated to a fitting in her beautiful apartment-cum-studio. I got my OG bra back and left her place inspired. This weekend, a brand new, swan-white, custom-designed bra will be mine! Up next: floral printed swimsuit tops, maybe a bit of lace, perhaps some pom poms? The sky’s the limit, and yes, I will be drinking more drip coffee and fewer Starbucks cherry mochas to fund the operation.
Bras are complicated. Boobs are complicated. Living with a chronic condition, anxiety, or the body image issues that often come with womanhood adds a dimension that is sometimes hard to put into words or relate to our zest for life. We can feel angry at our bodies. We can be mad at the industry. We can also get creative and work together to be true to ourselves.
Kelly Dillon of Eating Off Plastic recently posted this advice for those with sensory processing disorder, and it’s a dose of encouragement we can all apply: “[Make] your world fit to your sensory needs, rather than trying to fit yourself into a world that doesn’t seem made for you.”
Here’s to thinking outside the box, asking for and investing in what you want, and a summer of rocking body-ready swimwear—whatever that means to you.
Share your fave body-ready swimwear with the ladies of HealthyWay by tagging @itsthehealthyway on Instagram.

Categories
Health x Body Wellbeing

4 Reasons Why Your Hair Is Falling Out (And What You Can Do About It)

After the birth of my first child, the amount of hair I was losing daily was a huge concern. Every time I took a shower, I was throwing away fistfuls of hair. It became a big source of anxiety for me, but when I saw my OB-GYN for my six-week postpartum visit, I learned that what I was experiencing was completely normal.
I also came to learn that a lot of people are dealing with hair loss, not just women who have recently given birth. When I voiced my concerns to friends, they almost always had a story of their own hair loss woes or friends who were dealing with unexplained hair loss. During these conversations, it became apparent that not being able to control the amount of hair on your head can result in feelings of anxiety for most women.
And while it’s typical to lose anywhere from 50 to 100 hairs each day, anything above that is considered to be excessive. Here are four potential reasons your hair is falling out (and what you can do about it).

1. Baby on Board

Hair loss after pregnancy is pretty common. This is actually the result of not losing hair during your pregnancy. When you are pregnant, your estrogen levels are higher than normal, which prevents your hair from falling out. After you have your baby, those estrogen levels drop back down and all of that hair you didn’t lose during your pregnancy starts to fall out.
There isn’t a lot to be done about this normal postpartum experience. If you’re feeling insecure about your hair loss, getting a new haircut, changing your part, or wearing headbands might help your hair to appear fuller until the hair loss slows down.

2. Ch-ch-ch-ch-changes

When you enter menopause, your hormone levels change drastically. Your body is producing less estrogen and progesterone, and this causes hair to fall out at a faster rate. Although men do experience hair loss in middle age more than women, many menopausal women notice their hair is thinning.
If your hair loss has become bothersome, consider changing the way you style it to mask the hair loss. It is also believed that healthy lifestyle choices, like eating a nutrient-dense diet, getting exercise, and drinking plenty of water can help slow down hair loss in menopause.

3. Stress Shedding

Some people may experience increased hair loss when they’re exceptionally stressed. It is believed that this happens because the neurotransmitters associated with stress affect the hair follicles, causing hair to fall out prematurely when it would otherwise still be growing.
If you believe you are losing hair because of stress, the best strategy is to find ways to manage it. If you can’t eliminate the source of your stress, look at some helpful coping skills like meditation, regular exercise, journaling, or counseling as methods for better processing the stress in your life.

4. You have something bigger going on.

In some cases, hair loss is an indication that something more serious is going on. For instance, excessive hair loss can be an indication of hyperthyroidism or hypothyroidism. There are also certain nutrient deficiencies like iron and vitamin B deficiency that are associated with hair loss.
If you are losing hair and believe there may be something more going on with your health, it is best to visit with your doctor. They can conduct tests to find the underlying problems causing your hair loss and help you determine a proper course of treatment.

Finding Comfort and Support

While searching for an explanation for their hair loss, many women find security in masking their hair with headbands or scarves. If your hair loss is significant, you may also choose to purchase a wig or have extensions put in your hair.
Social media is an excellent place to find support as someone who is dealing with chronic hair loss. Consider joining a private Facebook group to meet others who understand what you’re going through or to brainstorm solutions for your hair loss concerns. The Women’s Hair Loss Project lists these supportive resources, and your healthcare provider may be able to recommend and in-person group as well.

Categories
Health x Body Wellbeing

It's Time To Get Honest About Eating Disorders (Here's How To Do It)

Eating disorders are common—shockingly so. Whether you’ve noticed a change in a loved one’s eating patterns or body shape or you’ve developed some concerning patterns in your own relationship with food, it can be hard to know how to handle the situation. Despite the fact that at least 30 million Americans suffer from an eating disorder, we’re not well equipped to talk about it.
Whether you want to offer help to a family member or friend or ask for help yourself, having an open, honest conversation about eating disorders can be an incredibly delicate situation. Talking honestly about bodies (and their connection to weight and food) is difficult for many men and women. Because of this, it’s hard to find the right words to talk about what’s going on. If you’re trying to offer help, you might worry about offending your loved one or overstepping your bounds. If you need help yourself, you might be afraid of judgement, even from those who love you desperately.
That being said, having tough conversations can save lives. Talking openly about eating disorders has been shown to help people connect with treatment and give them the courage to seek professional help.
The theme of the National Eating Disorders Association’s 2018 awareness week was “Let’s Get Real.” Part of that means having the difficult conversations we would rather shy away from. Here’s how to get started:

How to Offer Help

Watching a friend struggle with an eating disorder can leave you feeling helpless. Even when you feel ready to voice your concerns, it’s often difficult to know where to begin. The National Eating Disorders Association recommends doing your research first so that you understand a bit more about eating disorders. Once you’re armed with information, rehearse what you want to say to your loved one. Then find a calm, private time and space to have the conversation.
Once you’re talking, use “I” statements so that your loved one doesn’t feel attacked or blamed. A good approach is to say “I am worried about you because…” and then list a few facts (like, “I have noticed you’re eating a lot less at meals,” or “I have seen lots of wrappers in the trash, and I’m concerned you may be binging”). Focusing on the facts and presenting them from your perspective will make the conversation feel less threatening; the hope is that they’ll be more receptive to hearing what you have to say when it’s not framed as a judgment or accusation.
It’s important to let your friend know that you’re there to support them. But support isn’t simple. Avoid giving basic solutions like, “You just need to eat more.” This can make your loved one feel like you don’t understand the complexity of their experience (because it’s so much more than “just eat more”).
For people with eating disorders, changing behaviors is central to recovery but it’s no easy feat, and it’s just one part of effective treatment. Because of this, it’s also a good idea to encourage your loved one to get professional help and to talk about your concerns with another trusted person who can provide additional support for your loved one.

Asking for Help

Asking for help with an eating disorder is even scarier than trying to help a friend. After all, admitting that you have a problem can be terrifying, and making yourself vulnerable in front of friends and family is daunting. However, ultimately reaching out is a great way to get support.
Before talking, consider what you hope to get from your friend or loved one. Are you looking for their support and guidance, or do you want them to just hear your experience? Once you know what your motivation is for sharing, let that guide the conversation. Eating Disorder Hope has a great guide to having this talk in the way that is most comfortable for you.
Knowing whether you (or your loved one) has slipped into disordered eating can be tricky since the process is gradual for many people. This screening tool created by the National Eating Disorders Association can help you know whether you have a problem. Consider taking it yourself or having your loved one take it to get an initial unbiased read on your habits or intuition.
Remember, eating disorders are nothing to be ashamed of. They are medical conditions that require professional treatment. With the right support and intervention, living in recovery is possible; talking about it is the first step to getting there.

Categories
Happy Home Lifestyle

Refresh Your Routine With These Small Changes To Your Space

Routines are an organized girl’s best friend. We creatures of habit focus on a scheduled set of tasks that gets us up out of bed and ready to conquer the day. And our daily wind-down rituals help us close out yet another evening and prepare for the morning to come.
If this doesn’t sound quite like you or you’re feeling a little overwhelmed, don’t start by overhauling your entire daily schedule. Instead, try some small changes. These are the little tweaks we suggest you make to your space to help you take charge of your days.

1. Perfect the bedroom.

Everything ends and begins in the bedroom, so why not start our discussion nestled between the sheets? Even early birds can struggle with crawling out of bed from time to time. If you find this happening more often than not, try swapping out your light-canceling curtains for breezy sheers. The natural light peeping in and casting rays across the room will certainly help get you moving.
When it comes to alarms, you can choose to use your phone, a mod clock, or an old-school clock radio. No matter what you pick, try putting it across the room. Not only will this limit blue light and distraction at night, but it will also force you to get your butt in gear and out of bed to silence the morning ringing.

Shop Our “Perfect The Bedroom” Picks:

2. Power down.

Speaking of phones, it’s time to put an end to the incessant checking and re-checking. We understand that these gadgets have become our lifelines, but we also have to know when to shut this habit down.
As you’re getting ready for the day, leave your phone off to the side. Scrolling through the night’s missed notifications will only eat up your precious time. What’s more, why set the tone for the day with a feeling of comparison or catch-up when you can be embodying presence?
To help, we recommend creating a designated power station near the front door. When you’re home, use this space to be your phone’s new landing spot.
Pick a chic tray to serve as convenient pick-up and drop-off location near your door. When it’s not serving as a charging station, it’s the perfect home for fresh flowers and a sweet soy candle.

Shop Our “Power Down” Picks:

3. Style with intention.

Nothing brightens up the mood like a new bouquet of seasonal flowers or a thriving air plant. It might seem superficial, but the things you choose to keep in your home create the vibes you live with. Treat yourself to the little things that will create a cozy sense of hygge year-round.
During your weekly grocery hauls, pick up your favorite blooms to spread throughout your home. There’s nothing like a little greenery to bring vitality to your less-than-lovely days. Light a few candles, string fairy lights around the perimeter of your ceiling, and find your coziest throw.

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4. Create sacred spaces.

To help with at-home movement, create areas for bodyweight workouts and sweet-souled yoga practices. No matter how big or tiny your abode may be, find a corner (or a room!) that offers a zone free of clutter and full of motivating ambience. If need be, place furniture on sliders for stress-free removal. In tighter quarters, you can even opt for two smaller nesting tables versus one larger. This will help you clear the space with greater ease and even offer you a few more options for future feng shui transformations.
Having one area dedicated to these daily habits will help set the mood when the time comes to roll out your mat. Depending on preferences, this may be the perfect addition to your morning or evening routine. Take the extra 15 minutes you might spend on your hair and opt for a revitalizing flow instead. If you’d rather ground down before bed, leave your phone at its new station then melt into a few restorative asanas.
For moments calling for peaceful meditation or quiet reading, find a cozy nook in your home to snuggle into. For the happiest heart, we recommend sipping some steamy herbal tea to top it off.

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5. Change it up.

The best way to feel different is to actually be different. To that end, change up your flow by changing up your space, literally. True, moving your furniture or painting a wall isn’t exactly a small change, but physically rearranging items is a great way to reframe your mindset.
If your couch has lived against the wall for years, try bringing it into the center of the room. If you’re a bit more strapped for space, swap your side tables or move an accent chair to the other side of the room. Thinking even smaller? Switch out your lampshades, layer rugs, or rearrange knick-knacks and coffee table books.
Make a few small (or big) changes to help you look at your space differently; you just might be surprised how it has the same effect on your life.

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Healthy Relationships Wellbeing

Supporting Survivors: A Situational Guide To Expressing Care For A Loved One Who’s Been Sexually Assaulted

If there’s anything the #MeToo movement highlighted, it’s that sexual assault is a horrendously common experience. Despite the fact that it’s so prevalent, it’s hard to know what to say or do when you find out a loved one has been sexually assaulted.
Of course, everybody reacts to sexual assault differently and everybody heals differently. These are general suggestions that help most of the time. That said, prioritize treating your loved one as an individual. It’s best to communicate with them about what they need or don’t need.
Here are some situation-specific tips to guide what you say and do if your loved one tells you they’ve been sexually assaulted.

When They First Tell You About the Assault

If someone opens up enough to tell you about the sexual assault, it means that they trust you. Thank them for telling you, and reassure them that you’re there to support them. Remind them that they’re loved, valued, and believed—but don’t pressure them into talking about the assault.
“It is important that the family does not push the loved one to talk if they are not ready yet,” says Ginger Poag, LCSW, a trauma therapist with Brentwood Wellness Counseling. “Everyone is on their own individual time frame, and some people will be ready to talk before others,” she says. Instead, let them know that you’re there for them to talk whenever they need you.
“Listen to and believe the victim,” says Nancy Irwin, PsyD, a therapist, clinical hypnotist, and author. “Do your best not to overreact to the horror of the event, but rather focus on the healing and that recovery is possible.”

If They’re Having a Panic Attack

Panic attacks after assaults are, unfortunately, quite normal. If your loved one is having a panic attack, remain calm and tell them to inhale and exhale slowly, suggests Poag. “Encourage the individual to bring awareness to their breath and to become more mindful of it. This will allow the brain to shift its focus from the panic to their breathing.”
Poag also suggests helping them change their environment, for example, by encouraging them to walk into a different room. This will change their focus. Irwin also suggests using breathing techniques and taking a calm walk or giving them a glass of water afterward.
If they’re having panic attacks so frequently that it’s interfering with their daily life, they could consider talking to their physician about medication.

If They Blame Themselves for the Assault

Unfortunately, we live in a society where victims and survivors of sexual assault are often blamed for what happened to them. Often, we internalize those messages. If your loved one seems to blame themselves for their assault, reiterate—more than once—that it isn’t their fault. Remind them that it is entirely the fault of the perpetrator.
“Self-blame is common, and this is often an attempt to explain the inexplicable,” Irwin says. “Sometimes it is hard to accept that bad things happen to good people; so if I’m at fault, I don’t have to accept that truth.”

If Their Depression Means They’re Struggling to Function

Many people dissociate from their bodies during sexual assault, and they might still feel “distanced” from their bodies for a while afterward. As a result, they might struggle to perform basic hygiene tasks, like showering or brushing their hair.
“Encourage your friend or family member to start taking small steps, perhaps a shower is too much for them at this time … encourage them to at least change their clothes,” Poag suggests. “The next day encourage them again to shower, or do another grooming task. It is important not to push too quickly. Approach the situation with baby steps,” she says.
Practical help can also be useful for them. For example, you could bring them a warm meal, wash their dishes, or offer to drive them to an appointment. These things could help break the cycle of overwhelm: The less overwhelmed your loved one feels, the more they’ll be able to feel calm enough to work through their emotions.

If They Say They Feel Like Hurting Themselves

“Listen to the person, and take what they have to say seriously,” says Poag. “If the person has a plan [to commit suicide] then they must be evaluated immediately at the hospital. If the individual is having thoughts without a plan, it’s still important to get professional help.”
Offer to stay with them to provide company through this time, Poag suggests. Consider removing weapons they could use to harm themselves. Remind them that they’re loved, valued, and supported, and encourage them to consider therapy if they aren’t already seeing a therapist. For more information, check out the National Suicide Prevention Lifeline or call 800.273.TALK (8255).

If Their Sex Drive or Libido Has Changed

Your loved one might experience a change in libido or sex drive after sexual assault. Poag notes that one of two things happen: Either there’s a decrease in libido or an increase in promiscuity. If there’s a decrease in sex drive, Poag says that this shouldn’t be taken personally by a person’s partner.
If your loved one seems to have an increase in sex drive, this is normal too. “The victim or survivor can become very promiscuous with strangers and begin to act out sexually. If this behavior is seen, don’t be alarmed because it does happen,” Poag says. “It is important to encourage them to receive professional help as soon as possible, because this behavior can also be very traumatizing to the individual.”

If They’d Like to Go to Therapy or a Support Group, but They’re Hesitant

Therapy and support groups are excellent sources of help for anyone processing trauma. For many people, though, attending therapy or support groups seems scary. Opening up to strangers about trauma can, after all, be an intimidating concept.
“Explaining the importance of getting professional help is a great way to encourage the individual to receive counseling,” Poag says. “Explain to the person that the therapist has insight that will be very beneficial in starting the healing process.”
They might also feel like their situation wasn’t “bad enough” to warrant therapy. Many people downplay their trauma or feel that it’s not serious compared to what others have experienced. In this case, reiterate that everybody can benefit from therapy and that it’s worth trying out.
Poag suggests offering to accompany your loved one to therapy. This can help them feel supported, especially if they’re nervous about talking to someone. Irwin suggests speaking to local rape crisis centers for recommendations on therapists and support groups.

If They Seem to Have Body Image Issues After the Assault

Eating disorders are very prevalent in people who have experienced sexual assault. According to the National Eating Disorder Association (NEDA), eating disorders often develop as a way responding to trauma and managing PTSD. There is also a strong correlation between body image issues and sexual assault, with those who have experienced sexual assault having a lower sense of self-esteem.
“The survivor may blame their body or be angry at it, especially if there was a biological response during the assault,” Poag says. “Sometimes individuals will begin to view their bodies as separate [from] them.” Poag recommends trauma therapy to address body image issues if they are present.
Remember to take care of yourself, too. Hearing about the assault of a loved one can be traumatic in itself, so take time to process your response. Poag suggests joining support groups for the loved ones of people who have been sexually assaulted. “At these support meetings, family members will be able to share their thoughts and feelings with other individuals that are going through a similar situation,” she says. “Family members are offered a lot of support and encouragement, and don’t feel as though they are handling this difficult time alone.”
Remind yourself that you’re only one person, and you might not be expertly equipped to deal with their trauma. This is why therapy, support groups, rape crisis hotlines, and other resources exist. Consider visiting a local rape crisis center, visiting RAINN’s website, or calling the National Sexual Assault Hotline at 800.656.HOPE (4673) if you need help.
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Categories
Favorite Finds Nosh

8 Of Our Favorite Food Bloggers—And Why We Love Them

My mother cooked every single night of my childhood—and by “cooked,” I don’t mean she warmed up canned tomato sauce and boiled some water for pasta. I’m talking Julia Child dinners. She had learned to cook in Paris, so our meals were gorgeous, healthy presentations, complete with a salad when the first course was cleared.
Did she teach me to cook? No. In fact, in the 11 years I lived in the same tiny Brooklyn apartment, I turned on my oven…once. My staples were burritos and vegetarian chili. The end.
So it was a revelation when I got married and pregnant to discover that I actually enjoyed cooking. (I know, so 1950s!) I owned maybe one cookbook, so this, of course, sent me down the rabbit hole of food blogs, of which there are about 8 gazillion.
Some are pure joy. Some feel incredibly pretentious and share recipes with 34 hard-to-find ingredients. No thank you.
Here are my eight go-tos:

1. Best Granola: Orangette

Molly Wizenberg started this delicious, chatty blog back in 2004, as a single woman in her twenties. In 14 years it has grown into so much more than a food blog. She’s written about meeting her husband-to-be, opening a restaurant and bar, her pregnancy, postpartum depression, raising her daughter, and recently, her divorce and coming out. Although she shares tons of info about her life, it is mostly a wonderful place to go for easy, healthy soups and kid-friendly meals. And Granola No. 5 is, hands down, the best breakfast on the planet.

2. Best Farro: Smitten Kitchen

So Deb Perelman is not known as the healthiest food blogger. This chocolate banana bread is the best thing in the world! But she has a few recipes that are incredibly healthy and also incredibly good. Like this farro and tomato dish. It’s full of protein and flavor—and unbelievably easy to make. I guarantee you will be going back for more.

3. Best Healthy Weeknight Dinners en Famille: Dinner: A Love Story

Who has time to cook a healthy dinner every night for a family of four? Apparently Jenny Rosenstrach does, and she’s taking us along for the ride. Sushi bowls, burrito bowls, lettuce hand rolls—she has it all to keep you healthy and your kids happy and fed, often in less than 30 minutes.

4. Best Easy-to-Accomplish Meals: A Cup of Jo

This beloved blog has a bit of everything, but I adore the recipes—easy, delicious, filling, and you never feel like an idiot making them! They are almost all foolproof. Yes, you’ll find loads of delicious sweets, but there are always a lot of healthy options, like this caprese salad, and tons of advice, like this post about how not to mess up a salad.
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5. Best Gluten-Free/Paleo: The Roasted Root

Grain bowls? Vegetarian? Vegan? Paleo? Julia Mueller has it all. Her meals are full of delicious, healthy ingredients (think: curried lentil, chickpea, and kale salad with citrus dressing). This is the kind of healthy eating that won’t make you miss that lump of sugar in your scone.

6. Best Vegetarian: Naturally Ella

Soups, grains, pantry stocking—Naturally Ella has got you covered. I mean, she has 15 recipes for butternut squash! If your vegetarian diet is feeling a little bland or you’re looking to streamline your diet, this is a great blog to turn to. (I made lots of her meals when I had gestational diabetes.)

7. Best Whole Food Recipes: Sprouted Kitchen

With a keen eye for whole food, the couple behind Sprouted Kitchen teaches you how to cook everything from nut’nola (granola without oats for someone on a ketogenic diet) to caramelized cauliflower soup. They also have great posts about healthy kid lunches.

8. Best Mindful Cooking Tips: Music With Dinner

Ashley Linkletter pairs recipes with music—how brilliant? Her blog focuses on viewing cooking as a mindfulness exercise, and she helps promote a sense of calm while preparing food. Definitely something most of us can use a little more of in our lives.

Categories
Gym x Studio Sweat

Why I Stopped Getting Judgy In The Gym

I had just completed my first step class in quite some time when an unfamiliar but friendly face approached me.
“Congrats!” she said cheerily. “It’s so exciting to be starting a new healthy lifestyle.”
The thing was, I wasn’t starting anything.
I had been coming to this particular gym for more than a year; I’ve been exercising regularly since high school. I frequently attended other fitness classes, worked with a personal trainer, and kicked my own butt on the days those other options weren’t available. The only thing I was getting started with was trying to overcome my lack of coordination and rhythm—hence, the addition of step class.
All this flashed through my mind as I looked at the sweet face in front of me. I knew this person hadn’t meant to be offensive, but there was only one explanation in my mind: She had looked at my size-16 frame and assumed that I didn’t have an ongoing, long-term fitness routine.
Despite being annoyed about being on the receiving end of that woman’s comment, I’m guilty of doing the same thing myself. Judgment in the gym is everywhere. People who are plus sized might be the most self-conscious about walking into the weight room, but the truth is that those judgy feelings can flow in every direction.
Ideally, we would all just focus on ourselves at the gym. But whether you’re jogging on the treadmill, taking a class, or lifting weights, there is always time for people watching. Your body is occupied, but your mind (and eyes) are free to wander, thinking about those around you. When we’re at the gym, we make snap judgments about nearly everyone: the older woman working out in a crop top, the buff men grunting loudly, and even the star of step class, adding her own moves to the routine. (What a showoff!)
Sometimes even I forget that the people around me in the gym have absolutely zero bearing on my reasons for being there. If people are carving out the time in their busy schedules to get to the gym, they’re choosing to prioritize their physical and mental wellness. Instead of undermining that positive move with judgmental thoughts, I’ve been trying to connect with the fact that everyone in the gym—no matter what they look like, how they move, or what they’re wearing—is there for the exact same reasons I am.  
Now, when I find myself noticing someone else, I try to practice empathy and put myself in their shoes. I find something positive to say about them in my head to take the place of any judgmental thoughts that pop up. If someone working out near me is clearly out of shape, I internally praise the bravery it may have taken for them to come in those doors. That woman making up her own moves in step class? At least she isn’t getting bored! The old man shuffling along the track or the college athlete loudly sprinting by him: What dedication from both of them to be here, prioritizing themselves.
I’ve found that focusing on positives—rather than judging my fellow gym-goers, which just makes me feel nasty—keeps my post-workout high going and keeps me in a great mindset for the rest of the day.

Categories
Favorite Finds Nosh

Meal Delivery Services Proving That Healthy Eating Can Be Convenient And Affordable

Sometimes, at the end of the day, I spend a few minutes standing in front of the fridge staring at the contents of its shelves. It’s not that there isn’t enough food. There is always plenty. It’s just that making dinner after a full day often feels like an overwhelming task.
The thing is, I’ve got all of these conflicting priorities. I’ve got my kids, who I devote most of the first half of the day to. I’ve got work, which gets my attention from lunchtime on into the evening. Then there’s my desire to eat healthier and all the related food prep that steals time from both my family and work. Every evening I’m asking myself: Do I pop a pizza in the oven so I can spend the evening with my kids? Or do I get to work chopping veggies so we can have a home-cooked meal?
Healthy prepared meals are hard to come by in my home, but most frozen meal options have meager portions and aren’t very flavorful. Fortunately, home delivery is making eating healthy, convenient, and affordable.

6 Delivery Services That Are Changing Meal Time From Stress to Success

Bistro MD

For those who are looking to shed a few pounds or simply eat more nutritious meals without the fuss, Bistro MD is a perfect solution. The meals are planned by dietitians with each participant’s dietary needs in mind. You can pick five to seven lunches and dinners each week.
The most basic plan, which includes five lunches and five dinners, starts at $89.96 each week. If you want breakfast, too, those plans cost between $112.46 and $134.96.

Freshly

Sticking with your healthy eating convictions is really hard when life gets busy. Freshly does all of that work, delivering meals that never contain artificial ingredients and refined sugars. They even have a list of ingredients they’ve banned from their meals.
Meal plans can be customized to have higher protein or to be low calorie or gluten free. For $49.99, you can have four prepared meals delivered each week. If you want lunch and dinner, you can have 12 meals delivered for $107.99 a week.

Ion Nutrition

Many athletes have specific nutrition needs. If you’re balancing a rigorous workout schedule and a busy workload, it’s hard to keep up with meal prep. Ion Nutrition creates meals that follow your dietary guidelines; all you have to do is heat them up.
The type of meals you order determines the cost, but the prepared meals at Ion Nutrition start at $9.35 apiece.

Pete’s Paleo

Offering prepared paleo meals that are also affordable is what puts Pete’s Paleo on the map. Every meal is made with organic ingredients, and the menu changes based on what produce is in season.
For meals delivered every weeknight, plans start at $123 and increase from there.

Veestro

Plant-based nutrition is what Veestro is all about. So if you’re a vegan or vegetarian, this might be the prepared meal delivery for you. They even have weight loss and juice cleanse plans available.
For those who want to order à la carte, the cost is right around $10 a meal. If you want to commit to a pack of meals, expect to spend approximately $8 for each meal.

Trifecta

Trifecta is another option for busy badass women who want to eat meals that support their training goals. If you run or lift before heading into the office, this might be a great fit for your lifestyle.
Plans start at $108.43 for seven meals a week, with the option of adding on breakfast or more meals to use for packable work lunches.

Categories
Happy x Mindful Wellbeing

Practicing Mindfulness Can Actually Make You A Better Person: Here’s How

Mindfulness. It’s one of those words you just can’t stop hearing. Along with self-care and “wellness,” the practice has surged in popularity in recent years.
There’s little question that taking the time to really focus on things—whether it’s your breath and thoughts, the activities you’re doing, or the world around you—can make you feel good. But can mindfulness make you a better person, too? Well, yes!
Mindfulness, according to Ellen Langer, the Harvard researcher best known for studying the practice, is “the process of actively noticing new things, relinquishing preconceived mindsets, and then acting on the new observations.” It can include meditation, but it doesn’t have to.
What mindfulness does require is being in the moment, forcing ourselves to focus. It’s not easy, especially in a society where job recruiters advertise for the consummate multitasker and we are constantly juggling work–life balance. We’re a nation of distracted drivers, distracted workers, and distracted parents.
Mindfulness is a way to cut through the clutter and reconnect. So what does that have to do with being a better person?

Up your empathy quotient.

Life is hard, and sometimes it’s even harder to be empathetic, especially when you’re going through a rough patch. But practicing mindfulness can change that. In a study published in the Journal of Experimental Psychology, researchers at California State University San Marcos say that people who received mindfulness instruction were better at regulating their emotions than those who hadn’t received the training. In turn, they were more also empathetic to a stranger who had been ostracized in a simulation.
Not convinced that one study is proof enough you should be more mindful? There’s more! When people spent six weeks pursuing a lovingkindness mindfulness meditation, researchers from Yale and Michigan State University found a reduction in stigmatizing and discriminatory attitudes toward homeless people.

Giving Your All

Multitasking sounds like a great quality. You can do everything! You are woman! Hear you roar! But when you’re talking on the phone with your cousin, typing an email to your boss, and practicing lunges at your standing desk, studies indicate something (or someone) is getting shortchanged. Switching between tasks, researchers have found, comes at a cost to the brain, and our response time becomes sluggish. If someone is trying to carry on a conversation with you while you’re doing other things, that means you’re not responding to them as fast as you think you are…or giving them the attention they deserve.
Mindfulness requires you to give your all to what you’re doing, which means you’re forced to choose between the email, the cousin, or the lunges. By cutting out those other tasks and paying attention, you’ll be a better conversationalist but also a kinder, more engaged person.

More Mindfulness = Less Stress

Stress stinks. It makes us anxious and tired, and it can physically hurt. But the stress we carry around doesn’t just affect us. Scientists have found that stress tends to make us irritable and angry, as we lash out at those around us. In other words? Stress can make you a jerk.
Mindfulness could be the key to breaking through to the other side. After all, there are a host of studies out there that have found mindfulness is linked to stress reduction. Cut the stress; cut that mean streak!
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Categories
Mindful Parenting Motherhood

Creating A Little Yogi: How To Introduce Your Kids To Yoga

Is there anything cuter than a kid practicing yoga? When my nephew was 3, he took yoga at preschool and my sister sent me the video of him doing a sun salutation. He narrated the entire sequence (“and namaste”), but my favorite moment was when he jumped from downward dog to standing forward bend and said, “and give it a hop!” I died.
Yoga is, of course, not just for adults. While kids may not need it the way we do—they are already super flexible and hopefully not at all stressed—it can still be beneficial, especially as they progress in school and life becomes more challenging. And even if it doesn’t turn them into little meditators, it can be a wonderful source of fun: Who doesn’t want to be a frog or a lion?
Even more remarkable than my nephew’s little sun salutations is how yoga was used in the preschool classroom. The program was full of easy-to-do exercises for large groups in a classroom setting—reaching arms up and down, bending over and stretching legs—but mostly it was yogic breathing. The exercises were meant to calm the kids down and create a sense of quiet and ease in the classroom. One day I observed them and it really worked. The whole classroom went silent. It was a revelation.  
This is perhaps the biggest boon to a yoga practice, even for kids: the ability to calm down without the aid of a device or a parent or engaging in a full-on meltdown. But it’s not the only one.
Here are some other benefits of practicing yoga with your kids or enrolling them in a class.

Concentration

There’s something to focusing on a single task—breathe in, breathe out; balance on one leg—that helps kids develop the ability to concentrate on one activity at a time. That’s a boon in this moment of device overload.

Balance

Practicing standing on one leg, or your hands or head, can not only help with body and spatial awareness, but it’s practice for balancing in less…literal ways.

Positive Body Image/Confidence

This is especially good for preteens and teens. Yoga allows you to be with/in your body on your mat without judgement or pressure. You see all the incredible things your amazing body can do! Backbend, twist, forward bend, balance! It can help a lot with the self-love.

Group Activity That’s Not Competitive

No one is being left out! No one is winning or losing. No one is being picked last. Win–win!

Body Awareness

Yoga works on gross motor skills and also on much finer motor skills: When you’re balancing on one foot, even a microscopic shift can make you fall over! The practice is a wonderful way to become aware of all the ways tiny shifts in how we hold ourselves and behave generally make a difference in our days.

Strength and Flexibility

Some kids need more musculature, some more flexibility—yoga develops both, and not just on a physical level. A kid who needs more strength can carry those teachings into her life (“I can be stronger and tougher!”). A kid who is tight can learn to loosen up not just in his hamstrings, but off the mat as well (“maybe I can go with the flow a little more…”)
Want to bring yoga to your kids at home? Cosmic Kids and Gaia are wonderful places to start. Watch or download whatever classes your kid likes. (This is a great place to begin, but always best to find a live teacher!)
Namaste.