Tag: organic

Categories
Food Philosophies Nosh

Healthy Keto-Approved Snacks (And A Customizable Recipe For Every Taste!)

Whether you’re a longtime fan of the ketogenic diet or have just begun to change your eating habits, you know how important it is to have a healthy selection of high-fat, low-carb snacks stashed away in your desk drawer or purse once you’ve decided to go keto.
It can be tempting to buy prepackaged low-carb snacks to save on time, but by including more keto-approved whole foods in your diet you’ll reap all the nutritional benefits while saving money by not buying the store-bought version. For a delicious ketogenic treat, try whipping up a batch of these muffin-tin quiches. Endlessly customizable, these little quiches will have you counting down the minutes until snack time.

The Ketogenic Diet 101

The idea behind the ketogenic diet is to consume a macronutrient ratio of roughly 10 percent or less of carbohydrates, 15 to 20 percent protein, and 70 percent or more of fat. The ketogenic diet works by starving your body of carbohydrates and lowering blood sugar levels, forcing your body to use fat as a source of energy instead.
It’s important to note that this article is referring to the standard ketogenic diet, NOT the ketogenic diet for children with epilepsy.

Use whole foods for keto-approved snacks.

Although it can be tempting to rely on prepackaged low-carb snacks, these options are often highly processed and can rely on sugar alcohols (which can wreak havoc on your digestive system), sweeteners, and other chemical additives. Instead, stock up on healthy keto-friendly snack foods such as:

  • High-fat nuts like macadamia nuts, pecans, and Brazil nuts
  • Full-fat cheeses
  • Avocado (make a quick guacamole by mashing with lime juice, hot sauce, and a pinch of salt)
  • Berries (in moderation)
  • Canned salmon or tuna
  • Hard boiled eggs
  • Olives (marinated in oil)

In need of more snack-time inspiration? Find a customizable ketogenic snack recipe (or two!) like the one below and batch cook several days’ worth to get you through the workweek!

Basic Keto-Friendly Muffin-Tin Quiches (and How to Jazz Them up With Your Favorite Fillings!)

These muffin-tin quiches make great on-the-go snacks for work, after a workout, or as a nutritious afternoon pick-me-up. Feel free to customize these quiches with your favorite fillings or stick to this basic recipe. These quiches make great lunches or last-minute dinners when paired with sliced avocado and full-fat sour cream. You can freeze these dishes in a tin or lidded container for up to 3 months; defrost in the microwave or in the fridge overnight.

Yield: 12 small quiches

Ingredients:

  • 1 dozen large eggs
  • ¼ cup heavy cream
  • ½ tsp. salt
  • Freshly cracked black pepper
  • ¾ cup grated full-fat cheese (cheddar, Monterey Jack, and Gruyère all work well)
  • Cooking spray

Optional Add-Ins:

Aim to use ¼ cup of filling per muffin cup. Fillings can be used alone or in any combination you’d like.

  • Crumbled (cooked) sausage
  • Diced ham
  • Spinach (if frozen, make sure the spinach has been drained of any extra moisture)
  • Diced red onion
  • Zucchini
  • Arugula
  • Fresh goat cheese
  • Asparagus
  • Mushrooms
  • Broccoli florets (lightly steamed)

Special Equipment:

  • Blender
  • Measuring cups and spoons
  • Standard muffin tin

Method:

  1. Preheat oven to 350° F.
  2. Add the eggs, heavy cream, kosher salt, and freshly cracked black pepper to a blender. Blitz briefly until completely emulsified and smooth.
  3. Prepare the muffin tins by spraying them lightly with cooking spray.
  4. Add a small amount of grated cheese to the bottom of each muffin cup as well as any other filling ingredients you’d like.
  5. Divide the egg and heavy cream mixture into the muffin tins over the filling.
  6. Bake for 20 minutes or until set. Let cool before removing the quiches from the muffin tin.
  7. Store in the fridge in a well-sealed container for up to a week or freeze for up to three months.

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Categories
Refresh x Recover Sweat

The 5 Best Active Recovery Exercises For Rest Day

After working out all week, being active is the last thing you want to do on your coveted rest day. But truth be told, active recovery is actually better for you than passively vegging out on the couch all day with your most recent Netflix obsession.
“Active recovery sessions help round out your training,” says Lesley Logan, a Pilates instructor and creator of Profitable Pilates in Los Angeles. “Another added benefit of active recovery is that it gives you something different to do so you won’t get bored!”
So what exactly is active recovery?
Simply put, active recovery is a short, mild workout session on your day off. Even though you might prefer lounging in sweats on your rest day, active recovery sessions actually have quite a few benefits.
For starters, active recovery can help offset delayed onset muscle soreness (DOMS) after a particularly intense sweat sesh. In fact, a recent study published in the Journal of Strength and Conditioning Research found that light exercise actually provides massage-like relief for the acute soreness associated with DOMS.
Even if you’re not a gym rat, active recovery can help keep you on track on your days off. For me, it can be all too easy to undo five good days of working out and eating healthy in one fell swoop.
When I fall off the wagon on rest days, I fall hard.
But when I incorporate active recovery on rest days, I find it’s a lot easier to make healthier choices all week long, keeping me moving toward my fitness goals.
Ready to incorporate active recovery into your rest day but aren’t quite sure how? Here are five of the best active recovery exercises for any fitness routine.

1. Walk that walk.

I love to go for a long run, but it’s hard on my joints, so I don’t do it every day. On off days, I go for a long walk instead. Walking is a great form of active recovery because almost everyone can do it.
According to one study, light exercise like walking can actually help the body’s lymphatic system flush toxins from the body faster. Additionally, walking is the perfect form of active recovery to help relieve stress and tension. The Anxiety and Depression Association of America says that just 10 minutes of walking can be enough to reduce anxiety and stress.
Active recovery walking doesn’t require any sort of training plan. On your rest day, simply lace up your sneakers and take a brisk 30 minute (or longer, if you’d like) walk around your neighborhood or local park.

2. Find a balance.

“If I hadn’t done Pilates as part of my active recovery when I was a marathoner, I would probably not be walking right now,” says Logan.
Between intense training sessions, yoga and Pilates are excellent active recovery exercises because they use your own body weight to gently stretch and strengthen your muscles, keeping them active and engaged between workouts.
“Yoga and Pilates also strengthen your hips, help correct your posture, and work to balance the body’s asymmetries. My times became faster, my recovery after long distances sped up, and I never suffered from a running injury,” says Logan.
Want to give active recovery yoga try? Start with this 10-minute yoga flow from Keri Kugler.

3. Take a dip.

This suggestion may surprise you, but don’t knock it until you try it. It’s a surprisingly great workout, and is the perfect active recovery exercise for rest day.
With water aerobics, you can combine light strength training and low-impact cardio. If group classes aren’t your thing though, swimming a few laps is also great for active recovery.
Get your swim cap and goggles, and check your local YMCA or aquatic center’s schedule for water aerobics classes on rest day.

4. Keep rolling on.

I have chronic shoulder pain because I did not practice active recovery the first time I trained for a half-marathon. I was skeptical when I purchased a foam roller, but if done correctly, it’s a great way to prevent and relieve post-workout muscle strain.
Foam rolling is essentially self-massage of muscular trigger points. To use a foam roller in active recovery, simply find the trigger point that usually causes post-workout soreness (for me, it’s my shoulder and glutes) and press into the roller for about a minute to help release the muscle tightness you’re experiencing.

5. Healing From the Inside Out

Active recovery is all about keeping your body limber and strong between workouts. One way to do this is to work on developing a stronger core during an active recovery session.
Improving your core strength on rest day doesn’t have to be an intense training session. Rather, try a few key yoga poses for core strength that will leave you feeling stronger while also giving your body a break.
Active recovery is just one facet of a holistic rest-day plan. To round out rest day, make sure you continue to eat a healthy diet and drink plenty of water. It’s totally fine to treat yourself to a slice of pizza or some ice cream if rest day is also cheat day, but otherwise stick to lean protein, healthy fats, and whole grains. When it’s time to hit the gym again, you’ll feel energized and ready to go, rather than sluggish and full of ‘za.

Categories
Life x Culture Lifestyle

How To Follow Your Dreams (When You're Working 9 To 5)

Sometimes life can feel like a Rihanna song—and not one of the fun sexytimes ones. If you all you do is work, work, work, work, work, you may be paying the bills, but when is the last time you actually did something that made you feel alive?
Some people have day jobs where they can kill two birds with one stone: They can pay the bills and get a creative outlet that fulfills their passions. Sixty percent of Americans even say they’re “completely satisfied” with their jobs.
But that leaves 40 percent of Americans who could use a little pick-me-up. Whether your secret passion isn’t a money-maker or you’re not comfortable giving up the benefits that come with full-time employment, there are still ways for you to do your thing in your off hours.
Ready? Set? Let’s do this.

Get a side hustle.

You may work 9 to 5, but if your employer’s not making use of your full range of talents, there’s no reason you can’t. In a 2017 study by Bankrate, an estimated 44 million Americans were working side hustles—extra gigs that bring in a little extra cash each month.
For some people, it’s a matter of making ends meet, but it can also be a way of making your passions profitable.

Put your volunteer hat on.

Maybe your dream of being a professional puppy birthday party planner will not make you any money, no matter how hard you hustle. But there’s likely a non-profit in your ‘hood that will take you on and let you fulfill some of those childhood dreams. Ask your local shelter if you can throw a puppy birthday–themed fundraiser. Turn your talent for boiling the perfect egg into producing mass quantities of goodies for your local community center’s Easter egg hunt. Put your penchant for planting to good use at the community garden.
Whatever you decide to do, don’t forget to check in with your employer. Many companies will provide a few hours off once a year (or more often) for employees to volunteer, while others may chip in a small donation. Your good deeds can not only fulfill you in your time off but help you feel more invested in your job.

Grab your backpack.

Adult student numbers are climbing at colleges across the U.S., thanks in no small part to the availability of online classes. Whether you’re looking to change your career entirely or just want to indulge your love of British literature or psychology, check with your HR department.
Many employers offer tuition reimbursement for employees. If your job won’t help with tuition, you can still search for scholarships or take non-credit classes for little or no money through programs like EdX.

Join the group.

You may not make it to Broadway. You may not be the next Maya Moore or Jonquel Jones. But your local theater group may be looking for someone with your acting chops to take on the Miss Hannigan role in their next production of Annie. And that group of ballers in your office may just need a point guard.

Plus, joining up won’t just let you live out your dreams. It may make you a new friend (or 12).

Just do it.

Ah, if only Nike slogans were real life. Whatever dream you’re chasing, don’t forget to give yourself permission to go for it. Yes, work is necessary. Yes, dinner needs to be made, and the kids need to be bathed. But it’s not merely acceptable to “do you.” It’s necessary. Still, you may need to kick-start yourself into action.
The key? Put it in writing (even if it’s “digital” writing). Carve out time on your Google calendar so no one schedules a late-afternoon coffee meeting when you’ll actually be rock climbing. Create a bullet journal, and start coloring in your to-do list. Write yourself some lists, post them on the fridge, and check things off when they’re done. The more you write down, the less wiggle room you give yourself to ignore your “me time.”

Categories
Healthy Pregnancy Motherhood

6 Real Moms Share Their Pre-Birth Anxieties (And What Really Wound Up Happening)

As a first-time mom, I entered into my labor and delivery with a lot of confidence. I was going to manage my pain well. I was going to have a natural birth. I believed that there was nothing to be afraid of.
When things didn’t go as planned, however, my confidence was crushed. Although I was happy to have a healthy baby, I found the pain of labor unbearable. Nearly two years later, as the birth of my second baby approached, I found myself completely overwhelmed with anxiety about experiencing it again.
Feeling worried about or even fearful of giving birth is normal. However, when those anxieties become debilitating, it is probably time to take a closer looking at what is driving the fear. It may be necessary to get a little extra support.
These six moms tell HealthyWay all about their pre-birth anxieties and share exactly how things turned out.

1. Fear of the Unknown

For new mom Annie Logue, it was the newness of being pregnant and giving birth that gave her anxiety. She tells HealthyWay she found herself caught up in fear of the unknown as her due date approached.
To ease her worries, Logue tried to regularly remind herself just how common childbirth is, and she did it with a sense of humor. Her positive mindset got her through until she gave birth to her healthy child.
“I reminded myself that there were seven billion people in the world,” she says. “So this was clearly not THAT hard.”

2. Fear for the Baby’s Well-Being

For women who have had a negative pregnancy or birthing experience, it is typical to feel concerned that the next birth experience will be negative as well. One mom, Nikki Haverstock, shares with HealthyWay that losing a baby two years prior created a lot of fear for her during her most recent pregnancy. Adding to her anxiety was the fact that she was considered to be an older mother, so she felt she had a lot to worry about.
“I talked to a therapist, spent a lot of time with my religion, and hours of walking,” she shares “I ended up having a perfect c-section and a healthy baby boy.”
Like Haverstock, Ramsey Hootman found herself consumed with anxiety over the birth of her third child after her second baby was stillborn.
“I even ended up in the ER once because I was so anxious,” she says.
Although Hootman did have a quick and relatively easy birth, she struggled for a long time to connect with her baby. In the end, what helped the most was giving herself grace as she learned what it was like to be a new mom after loss.

3. Fear About Timing

When it was time to give birth to my third, I experienced a brand new anxiety: I started to worry about getting my older kids to their grandparents’ house if I went into labor during the night. I’m not alone in this worry. In fact, two moms shared that juggling the timing of labor has been a concern for them.
“I was so worried that I’d go into labor overnight and our childcare wouldn’t be available,” Shana Westlake shares. “I was mostly worried that my husband would have to stay with her in the waiting room, leaving me alone.”
Talking with her provider helped and knowing that her toddler could be in the delivery room if need be eased her worries about being without her husband while she labored. In the end, her firstborn was at preschool when the baby came and was able to go home with a friend that afternoon.
For Kelly Burch, it’s the drive to the hospital that is causing her worry.
“I now live 45 minutes from the hospital, so my biggest anxiety this time is giving birth on the side of the road,” she shares. “Once my first daughter finally decided to come, she came fast, and a 45-minute drive in labor sounds like hell.”
Burch is still expecting, but has made a point to discuss her fears with her husband in preparation for the big day.

4. Fear of the Pain

It is common knowledge that birth is an incredibly painful experience and many moms feel ill-equipped to deal with that pain. Like me, Emily Farmer Popek found herself consumed with fears about how much pain she would experience during labor and delivery.
She found the most comfort in a little coaching from her mom, who helped her reach a point of being able to experience pain without fear. She also worked diligently at trusting her body, the process of birth, and the medical professionals helping her give birth.
“It was super helpful to hold on to that idea of, ‘I can experience pain without experiencing fear,’” she tells HealthyWay.
Another mom, who asked to remain anonymous, shared that she also found the uncertainty about the pain and how she would handle it to be intimidating. After her mother told her how painful her first birth was, she found herself worrying about the pain and having no control over the situation.
Ultimately, it was hiring a doula that brought her peace of mind.
“I really wanted someone in my corner (besides my husband) who clearly knew what I wanted and would be by my side the whole time,” she says.

Facing Pre-Birth Anxieties

If you have found yourself so worried about giving birth that you are having a difficult time coping with the fear, take action. During the day-to-day of your pregnancy, a mindfulness meditation practice can be helpful. Take a few minutes each day to practice, using guided meditation like these free recordings from the UCLA Mindfulness Awareness Research Center.
Create a support system for yourself, sharing your concerns with your partner, family, and close friends. Consider [linkbuilder id=”6713″ text=”hiring a doula”] who has experience working with moms who are struggling with anxiety. Your OB-GYN can also be a great source of support and they can offer guidance on additional steps you can take, like developing a pain-management plan you can implement during labor and delivery and referring you to a therapist to see during your pregnancy.

Categories
Conscious Beauty Lifestyle

Move Over AHA And BHA: PHA Is The New Acid Everyone's Talking About

If you’re a self-proclaimed skincare enthusiast, chances are you’re familiar with chemical exfoliation. Depending on your routine, this may look like a nightly cocktail of serums, twice-weekly masks, or even regular chemical peels from your fave esthetician.
Most of these chemical exfoliants use alpha-hydroxy acids (AHAs) or beta-hydroxy acids (BHAs) as their main ingredients, depending on what they’re targeting. If you’re at all familiar with chemical exfoliants, those should be pretty familiar to you, but now there’s a new one trending: polyhydroxy acid.

Polyhydroxy what?

Polyhydroxy acids (PHAs) are the youngest generation of acids, and oh are they powerful.
AHAs and BHAs are key ingredients in many chemical exfoliants and they’re known for their ability to strength the skin’s barrier, fight signs of aging, and provide supple hydration. AHAs, like glycolic acid, stimulate collagen production, meaning they’re great at reducing fine lines; BHAs, like salicylic acid, can penetrate pores deeply.
Studies have found that PHAs offer similar effects as both these well-known acids, but with notably fewer severe irritation responses for individuals with sensitive or dry skin.
The effects of PHAs are as comprehensive as they are plentiful. These acids:

  • Exfoliate the skin, which is crucial for removing layers of dead skin and revealing healthy new cells
  • Increase moisture retention, which can decrease signs of aging and improve the appearance of potentially worn-looking or dull skin
  • Contain antioxidants, which fight free radicals and can increase the effectiveness of sunscreen, further protecting the skin from UV exposure
  • Improve the skin’s natural barrier systems, which protects against harmful substances
  • Reduce inflammatory flares caused by dermatological conditions such as those listed above as well as acne, psoriasis, and melasma.
  • Enhance overall clarity, brightness, smoothness, and elasticity

Who should use PHAs?

While PHAs can be advantageous for every skin type, if your skin tends be hypersensitive when using products or performing peels with AHA or BHA, you’d likely benefit greatly from incorporating PHAs into your skincare routine.
The multiple hydroxyl groups in PHAs contain larger molecules than those in their sister acids, which slows down their absorption rate, meaning they cause less topical irritation. So if you have sensitive skin that can get irritated from too much AHA or BHA use, PHAs might be the acid you’ve been looking for. This means that even individuals with conditions like atopic dermatitis or rosacea don’t need to miss out on acids’ age-defying benefits any longer.
Notice any stinging or redness with AHAs or BHAs? It just might be time to make a switch!
We also want to note that the studies on PHAs’ effects have been replicated for black, Caucasian, Hispanic, and Asian skin, which supports their widespread application and effectiveness.

How should I use PHAs?

As a good rule of thumb, begin your new protocol by applying PHA-containing products once per day or even once every other day. After taking note of how your skin responds, you can increase the frequency to twice a day. This type of progressive onboarding will need to be done for every product you plan on introducing! If you notice any itching, burning, or swelling, stop!
No matter where you are in your skincare journey, make sure you’re using an adequate moisturizer morning and night in addition to sunscreen with at least SPF 25 every single morning. Though PHAs have been shown to not increase sun sensitivity and potential burning like AHAs and BHAs, it’s still a good habit to practice.

Our Current PHA Faves

So, we’re all clear that PHAs should be in our daily arsenals, but which products should you pick up? Easy! Because PHAs have so many benefits, you can can find them in cleansers, creams, lotions, and serums. Whatever your skin may be needing most, there’s sure to be a product that’s perfect for you.
Looking for a cleanser? The Age Reverse Bioactiv Wash from Exuviance combines PHAs, maltobionic acid (derived naturally from maltose sugar), and botanical extracts to remove makeup, resurface your skin, and prep your canvas for the next step in your routine.
Skincare giant Glossier has jumped in the PHA game with the star of their 2018 show, Solution. Use it after cleansing to exfoliate dead skin cells for get brighter, clearer skin. (Just a note, Solution does also contain AHAs and BHAs, so if you’re sensitive, proceed with caution.)
Not using a toner? You should be. Also from Exuviance, this Moisture Balance Toner will even out your skin’s pH while using PHAs to hydrate.
Finally, get in on the PHA serum fun with the Hydrating Serum from PCA Skin. This is a perfect step right before moisturizer as it will condition, boost collagen production, and calm any redness or irritation leftover from exfoliation.

Categories
Nosh Nutrition x Advice

How To Navigate The Farmers’ Market Like A Boss Babe

In the Pacific Northwest, the arrival of spring is marked by two events: the sudden burst of cotton candy-colored cherry blossoms and the appearance of outdoor farmers’ markets. Whether you’re a diehard supporter of your local market (by this point, your favorite vendors know you by name) or you’re thinking about visiting one for the first time, we have all the tips you need to navigate the farmers’ market like a pro!

Why shop at farmers’ markets?

Shopping at farmers’ markets is, first and foremost, a fantastic way to support your local economy. According to the Farmers Market Coalition, vendors can potentially earn upward of 90 cents on the dollar for their wares due to the fact that their processing, marketing, and distribution costs are much lower or completely absent (this is compared to an average of 15.6 cents per dollar that farmers earn from food sold in supermarkets). Choosing to shop at farmers’ markets is also a great way to enjoy the best of what’s currently in season, often at a lower price than you’ll find in grocery stores.

Get to know your local vendors.

Getting to know your favorite vendors is also a major perk to shopping at a farmers’ market. Think of these people as experts: Not only do they grow, harvest, and prepare the food themselves, they’ll also know exactly what to recommend based on your tastes or what’s at the peak of its growing season.
Many vendors are more than happy to offer a sample of their wares, just be mindful of proper farmers’ market etiquette and avoid helping yourself without asking. If the stall is busy, try not to hover or engage the farmers in prolonged conversation; they still have a job to do!

To haggle or not to haggle?

If you like to haggle it’s definitely best to do so toward closing time as it’s the time of day when vendors are more likely to sell leftover goods at lower prices. Keep in mind that farmers aren’t required to haggle (after all, this is how they make their livelihood) and never attempt to barter if the vendor is busy with other customers. Again, the better you know the farmer, the better your chances are of getting a good deal on those leftover heirloom tomatoes when the market is about to close for the day.

Cutting Costs: How to Get the Most Bang for Your Buck

Fresh produce is almost always cheaper when it’s at the height of its season and farmers will sometimes sell overstock at a reduced price. Fruits and vegetables that are deemed “unattractive” may also be discounted and once they’ve been cut up no one will know the difference (all they’ll be able to taste is perfectly ripe produce). Baked goods, prepared foods, meat, fish, and alcohol can be on the pricey side, so stick to the basics if you’re shopping on a budget.

Is the produce at farmers’ markets organic?

If you regularly shop for organic produce and this is an important factor for you, make sure to check with someone at each stall to see if what they’re selling has been certified organic by the USDA. It’s important to consider the fact that organic certification can be incredibly costly for farmers and many of them essentially grow their produce organically but aren’t able to afford the actual certification. Although they might not be certified, chances are that produce bought from a farmers’ market is locally grown with care and attention to soil, growing methods, and heirloom varietals.

What to Bring to the Farmers’ Market

Shopping at farmers’ markets is a very different experience than shopping at a grocery store and can be very enjoyable if you’re prepared. Make sure you bring reusable bags or a basket. A small carry-cart on wheels is super helpful if you’re planning on buying a week’s worth of food. Recycled jars and other containers are environmentally friendly and can also be helpful if you’re shopping for bulk goods.
Don’t assume that vendors will take credit cards (although some do). Bring cash instead (this can also be helpful if you’re trying to stay within a certain budget). Finally, give yourself plenty of time to look around before you begin buying; you’ll have an easier time refining your shopping list and finding the best bargains.
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Categories
More Than Mom Motherhood

How I Make Myself A Priority: Tips From A Busy Mom

Last summer, I was not in a good mental space. My business was going very well, which was wonderful, but that meant I was working more than ever. My husband had started a new high-stress job and was basically non-existent on the homefront; my daughter was being a full-force threenager, with all the boundary testing that entails. When a miscarriage added an additional heap of physical and emotional turmoil, I realized that in order to survive, I needed to start putting myself higher up on my priority list.
With everything seemingly in shambles, I revamped my existing routines and started new ones, changing my day to allow for more self-care and quiet time.
Most moms could benefit from putting more focus on self-care. Whether you are going through a particularly tough time like I was or you’re just feeling bogged down by the stress of motherhood, making time for yourself can leave you feeling happier and more balanced. If you’re preparing to start a new job or welcome a new baby, taking a bit of time for yourself can help you recharge to face the challenges of those changes with ease.
Fitting self-care in as a busy mom is challenging, but essential. Here’s what worked for me:

Learning to Let Go

Truth be told, I was always jealous of my husband’s ability to take care of his needs. Although I might feel frustrated when he was reading or playing games without noticing the mess around him, I also wished that I could do the same, going for a walk when I needed some alone time or taking time for a hobby even when there were dishes to be done.
Last summer, I started doing just that, taking a page out of his playbook. Now when I want (or need) to relax for a minute, I don’t ask myself whether the dishes are done, the floor is swept, or the bills are paid. I just take care of me. All that other stuff can wait. This might mean waking up to dirty dishes or having laundry sit in baskets for a while, but taking away the self-imposed pressure to always be productive has cleared lots of mental space.

Getting Physical

I always feel better when I’m working out regularly, and even if this isn’t the case for you, exercise has proven benefits. If you hate the gym, find a fun movement routine that works for you, like gentle yoga at home or even a dance class. Rather than squeezing in my workout around client calls and childcare obligations, I now make it an integral part of my day that is booked right into my calendar.
Most days I go to the gym before taking my daughter to school (she protests, but tough luck, kid). If I can’t go early, I work out after school drop-off, even if that means getting a slightly later start to the work day. The key is figuring out what time will work for your schedule and making fitness a priority.

Choosing Indulgences

Everyone has an activity that can instantly make them feel more relaxed and centered. For me, that is a hot bath. I would hate to reveal what I spend on bath bombs and wood-wick candles, but the truth is that those expenses are investments in my mental health. Most nights I end my day with a long, hot, relaxing bath where I don’t worry about anyone or anything beyond that locked bathroom door, and that is priceless.

Knowing My Limits

Most women tend to spread themselves thin, taking from their own reserves to care for friends and family members. Although it’s still a work in progress, I’ve learned to recognize my limits and say no more often. Whether that means doing fewer extracurriculars with my daughter, declining a work project, or RSVPing no to a social engagement, I now weigh how much time and emotional work is required for an activity before I say yes.
Self-care can sound like a buzzword, but until you’re doing it, it’s hard to understand how life-changing it can be.
In the past nine months I’ve seen real changes: I’m more patient with my daughter and less likely to bicker with my husband. I have more energy and motivation to tackle challenging projects at work and at home. All of that, I believe, has come from finally giving myself permission to make time for me.

Categories
Health x Body Wellbeing

Not So Sweet Dreams: 6 Things That Could Be Preventing You From Getting Sounder Sleep

If you constantly feel like a solid night’s sleep is just out of your reach, you’re not alone. As many as 35 percent of adults report dealing with insomnia for short periods of time, while 10 percent deal with chronic, long-term insomnia.
For a healthy, happy lifestyle, good sleep is simply non-negotiable. Sometimes it feels like you’re doing everything to promote relaxation before climbing into bed, but still can’t get restful sleep and the culprits causing insomnia aren’t always as obvious as drinking too much caffeine. These six unsuspecting culprits might be preventing you from getting sounder sleep.

1. Too Much, Too Late

We all know exercise is important for good health and contributes to restful sleep, but exercise can actually prevent sleep if you’re getting active too close to bedtime. Exercise really gets your heart rate going, which increases alertness, making it difficult to settle down and doze off when it’s time for some shut eye.
If you suspect your workout is keeping you awake at night, try a new routine. Morning workouts present a unique advantage since you can burn more fat on an empty stomach. However, what is most important is finding a workout time you can stick to, so any time up until a couple hours before bed is just fine if it works for your schedule.

2. Made to Move

Of course, don’t give up exercise altogether. If you’re not sleeping well it might be because you’re not active enough. Exercise has so many positive effects on the body, like helping to reduce anxiety and regulating circadian rhythms. In general, regular aerobic exercise has been found to improve sleep in people who deal with long-term insomnia according to research published in the journal Sleep Medicine.

3. Middle-Aged Madness

Hormones can have a huge impact on sleep. During perimenopause and menopause, women’s bodies produce less estrogen and progesterone. Progesterone is known to encourage sleep, which explains why so many women begin to experience sleeplessness as they enter menopause. In addition to this, there are other changes during menopause that can influence sleep, such as changes in mood, hot flashes, and concerns about the future that can cause you to toss and turn.

4. You’re a screen queen.

Devices with screens emit blue light. This light has been found to mess with melatonin, suppressing how much of this sleep-inducing hormone our bodies produce and increasing overall alertness according to research published in PLOS One. So, if you’re playing with your smartphone or pulling a second shift on your at-home computer, these devices might be to blame for your poor sleep habits. Generally, it is best to avoid screens for the two hours before to bed. Opt for a book or journaling instead.

5. Depression’s making you drowsy.

There isn’t always a physical explanation for why we can’t sleep. Sometimes our emotional state is to blame when we’re having trouble dozing off or waking frequently during the night. Both anxiety and depression can prevent you from turning your brain off before bed, and worries about tomorrow can make it difficult to fall asleep. If you’re struggling with anxiety and depression, talk with your doctor about options for coping with these mental health conditions.

6. Caffeine, cookies, and candy—oh my!

We all know that caffeine can keep you awake at night, but it isn’t as well known that our diets can influence our sleep habits. Recent research indicates that people who aren’t sleeping enough are often consuming too many calories and aren’t eating a diet that is nutritionally diverse, which highlights the importance of committing to proper nutrition.
It can be discouraging when changing your habits during the day and right before bed hasn’t had a positive effect on your sleep habits. If you’re still struggling to get to sleep at night, there are a few things you should remember. First, make sure you’re not spending too much time in bed staring at your ceiling.
Get out of bed, read a book, or journal for a few minutes before trying again. Second, considering incorporating a mindfulness habit into your daily life (the free guided meditations hosted by UCLA are a good place to start). Lastly, if none of your efforts are helping, consider seeing a doctor to discuss alternative options for promoting restful sleep so you can shake off the fog and get back to living your life.

Categories
Happy x Mindful Wellbeing

Nurtured By Nature: How And Why You Should Incorporate Ecotherapy Into Your Routine

When my doctor wrote me a prescription for 10 minutes spent in nature each day, I thought she was joking. It turns out that an increasing number of medical professionals are prescribing ecotherapy—that is, contact with nature—for their patients. This could include anything from sports in outdoor environments to spending time with animals to hanging out in a park or garden.
While sunshine and fresh air might seem like a crunchy response to illness, there’s actually a great deal of research that suggests nature has a positive impact on people’s mental and physical health.
Studies suggest time in nature can improve the memory and cognitive function of people with depression. Group walks are also associated with a lower rate of depression, better mental well-being, and less perceived stress—in other words, people cope better with stressful life events when they intentionally spend time in nature with others.
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A number of studies have also suggested that gardens in hospitals have a number of health benefits for patients, particularly stress-reducing benefits. While there is a need for more research, nature-based therapy is often used to successfully treat people with stress-related illnesses.
Ecotherapy also includes animal-assisted therapy. Those of us with furbabies can attest to their abilities to heal and comfort, and science suggests the same. For example, various studies show that animal-assisted therapy can aid in treating depression, helping people with post-traumatic stress disorder, and comforting those with dementia.

But why is ecotherapy good for us? And how exactly does it work?

While ecotherapy experts can’t pinpoint exactly why ecotherapy works, there are a few well-supported theories. In a meta-study, leading ecotherapy expert Craig Chalquist attributes ecotherapy to the fact that we’ve evolved to exist in natural environments. Remaining in urban areas is thus like taking an animal out of their natural habitat—we don’t adapt to it easily. “Disconnection from the natural world in which we evolved produces a variety of psychological symptoms that include anxiety, frustration, and depression,” he writes. “These symptoms cannot be attributed solely to intrapsychic or intrafamilial dynamics.”
In a world where we’re often looking at screens and processing a lot of stimulating information, nature can provide us with a much-needed break. Staring at your screen all day can be overwhelming, and a few minutes spent in the garden or park can give you time to relax and recharge.
Since most of us are stuck in offices for the majority of the day, it’s pretty hard to incorporate more nature into our weekdays. If you’d like to harness the de-stressing power of nature during the day, try some of the following ecotherapy activities:

  • If possible, get outside during your lunch break. Instead of eating lunch at your desk or in the office break room, head to a nearby park or walk down a leafy avenue. Even a breather on the balcony or in a garden is a great way to get some quality time with nature!
  • Get some houseplants to spruce up your work area. Indoor plants are shown to have a positive effect on our well-being. A recent study suggested that potted plants have a positive impact on job satisfaction, too.
  • Try to spend a little time in nature before or after work. If possible, try walking or cycling to work. If not, have your morning coffee while sitting in a natural environment or read a book in the park after work.

According to many ecotherapists, ecotherapy should also include giving back to nature. This can be therapeutic in itself. For example, it can be super satisfying to work on a garden and see your handiwork come to life, and cleaning up a park can give you a sense of accomplishment. For this reason, activities like plogging (that is, picking up litter while jogging) can be beneficial to your health and the environment.
If you’re interested in giving back to nature while enjoying the benefits of ecotherapy, try activities like beach cleanups, working in a community garden, planting trees, or tending to a small indoor succulent garden. Want to get out and enjoy nature with others? Plan a hike or commit to taking your pup for a walk at least twice a week. Don’t have a dog? Meet up with a friend or neighbor who does.
Recreation.gov and the National Audubon Society also host excellent resources for finding inspiring outdoor destinations near you.

Categories
No Gym Required Sweat

Get Lost (And Find Yourself) On America’s 6 Best Hikes

The rigor of a hike rewards us with fresh air, breathtaking views, and a reconnection with nature. But getting to know ourselves a little better might be the biggest payoff of all. As famed mountaineer Sir Edmund Hillary once said, “It’s not the mountain we conquer, but ourselves.” There’s something moving about strapping on your hiking shoes and hitting the trails.
But the benefits of being out in nature don’t stop at a spiritual uplift. One study found that spending time in the forest could help lower blood pressure and cortisol levels. Other research shows that walking for 90 minutes in nature leads to lower activity in the part of the brain associated with depression. Clearly, a prescription for ecotherapy might be just what we need to improve our health and wellness.
Feeling inspired? You could strap on your hiking shoes and head to your nearest trail today. But the U.S. is filled with amazing hikes worth a bit of travel time. Here are a few of the country’s best hikes that we know you’ll love.
[sol title=”Dragon’s Tooth Trail” subheader=”Virginia’s Blue Ridge Mountains”]
Considered an integral portion of the Appalachian Trail, the Blue Ridge Mountains are equal parts challenging, breathtaking, and approachable. And with Amtrak’s recently restored passenger train service to Roanoke, Virginia, hikers can easily reach the area.

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The Blue Ridge Mountains offer a variety of scenic trails. Try Dragon’s Tooth Trail: a rugged 4-mile hike that features interesting rock formations, including the namesake 35-foot spire jutting from the ground. It looks like something straight out of Game of Thrones.
[sol title=”Hanakapiai Trail” subheader=”Kauai, Hawaii”]
Hike an ancient valley to see a river, beach, and waterfall, all within a few hours, on the North Shore of Hawaii’s oldest island, Kauai.

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The moderate Hanakapiai Trail bursts with ecological diversity—look out for wild ginger, guava and banana trees, and lush tropical plants. You’ll also catch a picture-perfect view of the protective lagoon at Ke’e Beach, a top-notch snorkeling destination.
[sol title=”Blue Basin Overlook” subheader=”Oregon”]
The hills in central Oregon aren’t just appealing for their vibrant blue-green layers of stone, formed by volcanic ash, they’re also filled with fossils.

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The moderate 3.5-mile loop trail will give you incredible views of the colorful hills, along with an overlook of the entire John Day River Valley.
[sol title=”Coyote Gulch” subheader=”Utah”]
Hikers are spoiled when it comes to trails in southern Utah. But Coyote Gulch in the Grand Staircase-Escalante National Monument looks like something straight out of an oil painting. The remote trails in this area can be long and challenging, so many hikers opt to camp overnight.


That said, travel blogger Kristin Addis has written a handy guide on how to hike Coyote Gulch in just a day. “It’s an outdoor enthusiast’s dream,” she writes. You’ll hike under beautiful, swirling arches of smooth rock in the most striking shades of orange, see hardy wetlands, and test your balance on rock scrambles.
[sol title=”Point Reyes National Seashore” subheader=”California”]
With more than 1,500 species of plants and animals, views of the crashing Pacific ocean, and expansive grasslands, Point Reyes National Seashore is a marvelous place to experience the wild beauty of the West Coast. Trails here range from one to six hours.


Kick off your day at the Tomales Point Trail to Windy Gap, an easy 2-mile walk through one of Point Reyes’ best wildlife viewing areas (expect to see elk, rabbits, birds, and maybe even a bobcat!). You’ll also be treated to some spectacular ocean views. Up for more? You can continue on the trail for another couple of miles, watching it get less and less tame as you approach the point.
[sol title=”Acadia National Park” subheader=”Maine”]
Love great views? The Beehive Trail in Acadia National Park for you—as long as you’re not afraid of heights. It’s a short but strenuous uphill climb with iron rungs to help you ascend.

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Along the two-to-four-hour hike, you’ll get bird’s-eye views of Maine. In fact, some visitors to the park report that Beehive Trail offers the best photo opportunities in all of Acadia National Park.
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