Tag: organic

Categories
Gym x Studio Sweat

Fitness Influencer Nadia Murdock Talks Benefits Of Barre And Shares Her Go-To Moves

Barre changed my life. Literally changed my life! When I decided to get certified in barre I had no idea what life had in store for me. I had already fallen in love with barre as a student and was looking to broaden my expertise as a fitness instructor. Upon completing my certification I learned that I was expecting and I couldn’t have been happier.
It’s funny how things work out: I wound up teaching through my entire pregnancy (up until a week before delivering!) and the experience really helped me to have a greater appreciation for movement and my changing body both pre- and post-pregnancy.

What is barre?

Many people who have taken my class assume walking into the studio that barre will be an easy workout. Before we begin, some even consider it their light day for working out. The response I have gotten post workout, however, is actually the exact opposite. Barre is a challenge and definitely transforms the body! Mores specifically, the textbook definition of barre is “ballet-inspired workouts that utilize a ballet barre.”
Now what is barre to me? I consider it a dynamic and challenging way to engage the entire body not just physically, but mentally too. The most amazing thing about this style of fitness is that it can be taught in so many different ways. I like to teach my classes with a bit of a challenge and intensity. Women (and men) who may not have considered utilizing unique fitness tools like the gliders and resistance bands I introduce in my classes to shake things up become hooked!
Barre challenges the body in a unique way, zeroing in on those smaller muscle groups.
The majority of classes mix elements of pilates, dance, yoga, and functional training, all with motivating music. It also offers a sense of community and built-in accountability partners. I have even found students bonding with one another as they count through the reps with me. Friends are made before my eyes. It’s actually a beautiful thing to see.

Mind and Body Benefits

Body Confidence

The amount of confidence that I have seen shine through some of my students is incredible! I often hear things like:

  • I work out all the time and I don’t see a difference, but barre is my game changer.
  • Barre has helped me set personal goals like wearing a sexy dress to my next high school reunion.
  • I couldn’t fit into this dress before but your barre classes helped me! Look!

No matter what the goal, big or small, many of my students are on their way to achieving what they have set in mind and are feeling good about themselves while doing it!

Functional Fitness

As we age, we overlook the simple daily tasks that can potentially become difficult without proper exercise and nutrition. I have a 50 plus grandmother who takes my classes religiously. She couldn’t do a sit up or hold a plank before taking barre as she suffers from back pain and vertigo. Now she is one of the strongest individuals in my class. She is proof that through consistency and truly pushing yourself each session you will see your strength change.

Active Mom

Personally speaking, I was blessed to be able to teach barre my entire pregnancy and because of that I have been an active mom since day one. It was important to me to be able to be out and about with my son, showing him the importance of being physically active and enjoying fresh air regularly. Barre allowed me to transition back to a regular fitness routine effortlessly and increased my postpartum strength immediately. I even do resistance band workouts at home and find my son looking with amazement and curiosity, which motivates me daily. I always want to set a good example of maintaining a healthy lifestyle for my son and his future, and my involvement with barre is helping me do that.

My Top 4 Go-To Barre Moves

1. Relieve Bicep Curls

This traditional move offers so many benefits and can easily be spiced up with relieves! Using two- to three-pound hand weights, the class will perform a series of bicep curls while remaining in relieve (on toe). This takes a lot of concentration and focus, really tapping into the idea of mind over matter. Perform this move for 3 sets of 8 to 12 reps.

2. Planks with Resistance Band Tap Outs

This is one of my favorite moves! During the ab portion of my class I have students perform traditional planks but add a bit of variety by including resistance bands. After holding the plank for a specific duration of time, I have them perform alternating tap outs with resistance bands around their ankles. Planks can be done anytime, anywhere—it’s one of the reasons I love this move so much! Hold the planks for 30 seconds, performing 15 tap outs between each set. Do this for three sets.

3. Ballet Jacks

For cardio bursts, this is my go-to move! Starting in grand plie, the class will jack their feet in and out while keeping their arms straight out to the side at shoulder height. With each jack in, the hands come in to meet the chest. This helps to warm up the body and get an extra burn! Perform 8 to 12 reps for 3 to 5 sets depending on your experience level.

4. Grand Plie with Heel Raises

This is another traditional move that can be done with or without a barre, making it great for at-home workouts! While standing in grand plie (second position) your legs are wide with your knees turned out with a slight bend. I have my students lower the body to the point where they feel the muscles working. Once that is found, they begin to alternate their heels with with raise into relieve. (I even throw in few pulses and bands from time to time!) Execute this move for 8 to 12 reps for 3 sets.

Categories
Mindful Parenting Motherhood

For Happy Kids Who Study Harder, Get Them Moving

Today, after a long stretch of winter head colds and below-zero windchill, we got an unseasonably warm day here in the Midwest. Finally, after spending days stuck in the house, I was able to take my kids out for a bike ride and some time at the park.
Just two hours in the sun—running around, climbing the jungle gym, and biking the trail—completely changed the mood of our entire family. Days like today are a reminder of just how important it is that my kids move on a regular basis if I want our household to maintain its upbeat attitude.
Of course, dealing with cabin fever isn’t the only benefit to active play. In fact, recent research indicates that active play is so much more than a chance for kids to burn off steam. According to a study published by the University of Stirling and BBC Learning’s Terrific Science Campaign, a little exercise every day can enhance how kids perform in school.

How Playtime Can Turn Kids Into High-Achievers

Kids who move more report feeling happier and experience improvements in their cognition.
The kids in the University of Stirling/BBC study were given the chance to take brief breaks from school to engage in physical activity. The kids who were encouraged to run or walk at their own pace fared better when it was time to head back to the classroom. They had an easier time remembering what they were learning and showed improved attention spans.
The researchers responsible for this study believe there is a practical takeaway from the results: Teachers should encourage their students to take regular breaks for self-paced exercise throughout the day. Doing this could help children enjoy their schoolwork more and succeed more easily.

Five Ideas to Get Your Kids Moving

Teachers aren’t the only adults who can benefit from keeping the kids in their care active; parents should use this knowledge to their advantage, too! Keeping your kids active can help them perform better in school and could make getting through homework simpler in the evenings.
Encourage your children to engage in short spurts of self-paced exercise when they are at home. It doesn’t have to elaborate and intense and it certainly doesn’t have to be boring! Here are few ideas for getting your little students moving more:

1. Ride it out.

Family bike rides are an amazing way to keep the whole family moving. If you find that you and your kids are staring at screens in the evening, try changing things up once a week. Plan ahead to bond in the great outdoors and pencil it in on the family calendar to keep yourself accountable.

2. Shake your groove thing.

Two of my three kids are too little to ride their own bikes, but you’re never too little to dance. When the weather’s too cold for outdoor play, we put on our favorite playlist and spend half an hour dancing around the living room.

3. Hit the trails.

Children belong in nature. There is dirt. There are bugs. There is always a chance to run and climb. What more could they ask for? Fill a backpack with water, snacks, and a first aid kit. Turn off Saturday morning cartoons and spend the weekend exploring local nature sanctuaries or state parks.

4. Mommy and Me

No matter how little your kids are, there are plenty of chances to get moving in most communities. Mommy-and-me classes are great for new moms and their babies or toddlers. Check out water babies classes at your local pool or sign up for mommy-and-me yoga.

5. Take it to court.

Most community centers have open gym several times a week. Lace up your sneakers and take the entire family for a family basketball game. Learning to dribble and shoot is the perfect way to fill an afternoon as a family.

Categories
Refresh x Recover Sweat

Acupressure: A Full-Body Healing Experience, No Needles Required

You’re probably familiar with acupuncture, but if you’re looking for a drug- and needle-free way to address discomfort, stress, and even upset stomachs, acupressure—an “ancient healing art [that uses] the fingers to gradually press key healing points, which stimulate the body’s natural self-curative abilities”—might be worth incorporating into your wellness routine.

Acupressure and Acupuncture: How They’re Related and Where They Diverge

Acupressure stems from the same theory of pressure points and the same foundations as acupuncture but differs slightly in ways that may make it more accessible at home and on the go. The two methodologies use the same pressure points, but while acupuncture does this with needles, acupressure does not. Acupressure, then, is ideal for self-treatment due to its convenience
Developed in Asia over 5,000 years ago as a key practice within Traditional Chinese Medicine (TCM), there are now hundreds of acupressure applications recognized for their ability to heal an expanding variety of ailments. The points are positioned along energetic channels in the body called meridians. If you’re familiar with chakras, then chances are you can already recognize these sacred lines of energy! According to TCM and yogic philosophy, dis-ease and ultimately disease can arise when these meridians are not properly balanced.
The exceedingly precise pressure applied to specific points throughout the body during acupressure works to unblock our energetic channels, which is said to promote a cascade of physical and mental benefits. When one of the many pressure points is stimulated, it can relieve pain, balance the body’s energy (or qi), reduce muscular tension, increase circulation, and enable deepened relaxation.
There are 361 classical acupoints that fall along 14 meridians, plus an additional 48 points and 8 extra meridians according to a World Health Organization Scientific Group report published to support the teaching, research, and clinical practice of acupuncture. Since it can leverage all these acupoints and energetic channels, it’s easy to see why acupressure offers both preventative and diagnostic options for a seemingly endless list of health conditions. Common diagnoses that respond well to acupressure include chronic fatigue, fibromyalgia, migraines, hormonal imbalances, emotional imbalances, and even trauma and anxiety.

Test out these acupoints for yourself.

To support and promote healing and relief, acupressure involves the application of firm pressure to the points near an aggravated area of the body. Many times, the points will be within close proximity of the complaint, but it’s also helpful to note that there may be times when distal points are used on the opposite side of a meridian. For example, forehead and scalp points are often used for individuals suffering with chronic headaches. Yet, there are times when a practitioner may advise using points in the foot for the same complaint. Who knew!
Because acupressure techniques are easy to learn, individuals looking to upgrade their wellness regimens can play around with stimulating sequences of points and noting the effects. Find what works best for you. As a general rule of thumb, apply steady pressure to a given point using the finger or hand positioning prescribed—for example, the middle finger, which is longest and strongest—for at least three to five minutes for optimal results.
Looking for an extra boost of good juju? Incorporate diaphragmatic breathing, deep-belly breathing, or dirgha pranayama during those passing minutes.

Here are a few common points to remember.

Li 11 – Pool at the Crook

This point is located in the crook of your elbow. Hold your right arm at a 90 degree angle in front of your body, positioning it as if it was in a sling. Turn the right palm up and place the left thumb at the outside end of the elbow crease. Press firmly and hold; then switch arms. This application will help to relieve arm, shoulder, or elbow pain and regulate the digestive tract.

Li 4 – Adjoining Valley

Position your right hand with the palm down. Squeeze your thumb and fingers together, taking note of the mound of skin popping up in the webbing between the base of your index finger and thumb. Relax your right hand and use your left hand to pinch this point (thumb above, index finger below). Hold and switch hands. This application leverages one of the most popular and important points! It can relieve headaches and relaxes muscular tension while encouraging healthy intestinal function.

Lv 3 – Bigger Rushing

This point is located on top of the foot. Place the tip of your index finger at the webbing between your big and second toes. Slide your finger up your foot until you feel an indentation. It should be about half an inch above the webbing. Push down into the point; if you can do so with both feet at the same time, even better! This point is noted for its ability to facilitate decongestion.

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Categories
Health x Body Wellbeing

Do Salt Rooms Really Work? Here’s The Research You Need To Review Before You Try Halotherapy

My grandmother always used to say that salty sea air could cure nearly any ailment. Those who frequent salt rooms would likely agree with her.
Because salt is a natural disinfectant with preserving and antibacterial properties, it has been used in medical practices for hundreds of years according to a review published in the Environmental Engineering and Management Journal. Even today, you probably participate in some form of wet salt therapy without knowing it. Whenever you gargle with salt water, use saline to clean your nose, or exfoliate with a salt scrub, you’re engaging in a form of wet salt therapy.
Dry salt therapy, which is also known as halotherapy, is a little less common—and less understood. It typically involves dispersing small particles of salt into the air, allowing people to breathe it in. The most common forms of halotherapy involve salt beds and salt rooms.
But why is halotherapy so popular? And is it even effective?

Where It All Began

Centuries ago, according to the same piece in the Environmental Engineering and Management Journal, people believed that natural salt caves in Eastern Europe had healing properties. Salt rooms first appeared in Eastern European countries and Russia where they were designed to serve as simulations of these salt caves. Over the past decade salt rooms (and salt therapy treatments), have been popping up in other parts of the world.
Salt rooms often feature salted floors, pretty salt crystals, and ambient lighting, but according to the Salt Therapy Association—a nonprofit that promotes salt therapy use, research, and standards—the real healing possibilities come from machines called halogenerators. Halogenerators crush salt into micro-particles and disperse them into the air, replicating the air quality and conditions of a natural salt cave.
You might come across salt rooms that don’t include halogenerators, though. These rooms may be decorated with Himalayan salts or Dead Sea salts. While these rooms are often relaxing and beautiful to the eye, many of the physical health benefits associated with dry salt therapy require halogenerators.
The bottom line: Salt rooms with halogenerators are more effective if you want to reap the full benefits of halotherapy.

Are the health claims legitimate?

Salt rooms are allegedly useful in treating a range of respiratory and skin conditions. This can include acne, eczema, psoriasis, asthma, allergies, persistent coughs, sinus issues, and lung diseases like emphysema and pneumonia.
That said, many people—including medical professionals—are skeptical about whether salt rooms are truly beneficial for people’s health. Although there’s controversy surrounding the evidence that supports the validity of salt therapy, there are a few studies that have shown promising results.
One study looked at the effects of halotherapy on patients with various respiratory diseases. It found that most participants’ symptoms improved after 10 to 20 one-hour salt therapy treatments. Another study suggests halotherapy can help those with chronic bronchitis, and another suggests it can help asthmatics who struggle with their symptoms during the night. A 2017 study noted that halotherapy seemed to help asthmatic children between the ages of 5 and 13, although the researchers also noted that more long-term studies would be helpful. Most of the studies indicate that benefits are only seen after multiple salt therapy sessions.
According to the Salt Therapy Association (STA), salt rooms are safe for children, but those who are pregnant or nursing should consult their doctors before trying halotherapy. The STA website also doesn’t recommend halotherapy for those who have “contagious diseases, fever, open wounds, cancer, severe hypertension, mental disorders [or] active tuberculosis.” That said, the available research doesn’t indicate that there are many side-effects associated with halotherapy.
Remember that salt therapy is meant to be a complementary practice. It’s not meant to replace medicine or medical attention, so if you’re trying to treat a specific condition it’s always best to talk to your doctor directly.

What to Know Before Your First Salt Therapy Session

If you’re keen to try out salt therapy, there are a number of wellness spas that offer salt rooms or salt beds.
Salt rooms include other participants while salt beds are private. Salt beds are specifically recommended for those who want to treat skin conditions, especially because you can strip down to your swimsuit, allowing the salt to come into contact with your skin. If you’re entering a salt room, comfortable clothes are ideal. While you’re usually not allowed to wear shoes in the salt room, you will be encouraged to wear socks or foot covers.
The price depends on the spa you visit, but most single sessions cost between $35 and $60. Many spas offer bundle packages for multiple therapy sessions.
Since the relaxation aspect of the salt rooms are often emphasized, participants are discouraged from bringing cellphones into the room. Most spas also prohibit you from bringing any food or water into the salt room, but you could keep a bottle of water in your backpack for hydration after the session.
During the session, you might sit back and relax in a comfortable chair. You’re encouraged to breathe deeply or meditate during this time. Some spas even offer meditation or yoga classes in their salt rooms.
Salt has been used by humans for a range of ailments for centuries, so it’s no surprise that we’d want to be surrounded by beautiful and potentially healing salt crystals. While more research into halotherapy is needed, it’s definitely a trend worth trying.

Categories
Fresh Fashion Lifestyle

These Dress Rental Companies Are A Bridesmaid's Best Friend

We all know planning a wedding can stressful. As exciting as the occasion is, it definitely takes quite a bit of fine-tuning the details to create the party of your dreams. Choosing a wedding party is just one small piece in the grand design, but it’s inarguably crucial. After all, having your dearest guys and gals accompany you on such a special day can help create a beautifully memorable experience.
What nobody wants is for the pressure of planning the perfect color palette and style for their bridesmaids’ dresses to be compounded by yet another exorbitant expense (for anyone involved). Worry no more; you can take a deep breath and check one major to-do off the list. Enter dress rental companies.

Why rent a bridesmaid dress?

While it may not be the first option that pops into your mind, it may be one of the best choices you make. Renting not only dramatically decreases the financial burden of paying for a slew of dresses that—more often than not—will only be worn once, but it also aligns impeccably with our 2018 goals of living more sustainably.
Plus, what’s not to love about the convenience? The dress is mailed straight to your door, and you pop it into a UPS drop box when you’re ready to send it back. It eliminates the hassle of jumping from one store to another and at the same time opens up a world of sartorial possibilities you might not find at a local retailer.
Check out the two best options below; we think you’ll quickly find yourself convinced.

Vow to be Chic

This company promises to save renters precious time, money, fitting issues, and sanity—things we all need more of.
Vow to be Chic’s process begins with the bride (as it should). Brides can peruse thousands of designer dress rentals and consult a bridal stylist on style and color palette. After choosing the dresses you love, you can curate a “Bridal Suite,” which serves as an online closet of options for your ’maids. The site boasts countless breathtaking styles from well-known designers like Monique Lhuillier, Theia, and Nicole Miller. Even better? Many are sitting at prices under $100.
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As the bride, you electronically send invitations through the website to each of your bridesmaids, which shows them exactly which dress options you’ve selected for them. From there, they can select a dress, send in their measurements, and pay for the rental. You can track their orders and keep up with any dress-related communication through the site’s dashboard. Talk about easy.
Your bridesmaids will receive their dress rental (and a free backup size) two weeks before the wedding. After the big day, they’ll simply mail the dress back to Vow to be Chic in the prepaid package. Did you notice that we didn’t say anything about cleaning? Yep, that’s also taken care of!

Rent the Runway

We’ve all heard of Rent the Runway, but most of us have used it when we’re attending a wedding as a guest, not as a member of the wedding party. Turns out they’ve got the latter covered too.
With the new RTR Wedding Concierge comes a premier styling package for the gals in your wedding party. You’ll get a personalized style consult for each bridesmaid, an exclusive set of dress options, and a personal concierge to walk you through the entire process.
With thousands of styles at nearly every price point, there’s a gorgeous option for every one of your bridesmaids. Free backup sizes, returns, and dry cleaning are on RTR. When the festivities are over, your bridesmaids will package their dresses with the prepaid shipping labels and thank you for being such a helpful bride.

Our Top Rental Picks

For a Minimalist Wedding

For lovers of the simple and sleek, head over to Vow to be Chic for Nouvelle Amsale’s dreamy Willa gown; the soft blue Cloud color is perfect for a sunny summer wedding. At Rent the Runway, we recommend the Sleek Navy Cut Out Gown by Elizabeth and James; the column style is perfect for a no-frills formal affair.

For White Tie Glam

Your bridesmaids can go fully white tie in the Forest Gown by Badgley Mischka. (If green’s not the color you’re going for, RTR has several glitzy Badgley Mischka gowns that will turn heads.) The Donna Morgan Tiffany dress available at Vow to be Chic kicks shiny up a notch with a beautiful embellished pattern made of beads and sequins.

For a Vintage Vibe

This Blush Christie Gown from Jay Godfrey at RTR takes us back to the 1970s in all the best ways. To go even more retro, the sweet halter-style Watters dress by Mulberry hits the ’50s mark—we love it in plum.

For a Casual Affair

Your guests won’t be able to look away from the eye-popping Tara dress from Karen Zambos; for a summer bride who loves color, it’s the obvious choice. Vow to be Chic has the Kiera from Jenny Yoo; with a variety of colors and ways to tie the dress, it’ll work for any bridesmaid. For a super casual vibe, we like it loosely draped over one shoulder.

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Categories
Nutrition x Advice

Food And Flow: The Best (And Worst) Foods To Eat When You Have Your Period

During your period, your body is going through a lot—you’re losing blood, experiencing pain, and enduring mood-altering hormonal changes. The food you eat—and don’t eat—during your period can have a profound effect on the symptoms you experience.
“The impact of diet during periods starts in the two days and up to a week before the period actually starts,” says OB-GYN Cindy Duke, MD, PhD, and medical director of the Nevada Fertility Institute. Many people notice that they have strong cravings before and during menstruation. This is usually because your body lacks a certain nutrient and your brain interprets this as a craving for an associated food.
“Some research has suggested that a key mood hormone in the brain, which is known as serotonin, can be affected by foods such as white, processed sugars, chocolate, and carbonated drinks,” Duke says. If you indulge in these cravings, it can increase the mood swings you experience during your period. Duke says that a balanced diet can improve your mood while reducing cravings.
What you eat during your period is important—but which foods should you munch, and which ones should you avoid? Here’s a quick guide.

Foods to Indulge on During Menstruation

Protein

Protein-rich foods help maintain your body’s blood sugar levels according to OB-GYN Kecia Gaither, MD, MPH, who is double board certified in maternal-fetal medicine and is the director of perinatal services at Lincoln Medical and Mental Health Center. Gaither recommends consuming protein-rich foods like eggs and tofu. A high protein diet can also reduce your sugar cravings, so it’s a win-win!

Fruit

Fruit naturally contains fructose, a particularly sweet form of sugar. Gaither says your sweet tooth can be satisfied with a little fruit, which has the added benefit of providing vitamins, fiber, and micronutrients, making it a much better choice than processed candy or milk chocolate.
If you want to add more fruit into your diet, avoid processed fruit juices with added sugar. Instead, try to have a fruit-based smoothie each day of your period. Sliced fruits can also be convenient snacks to take on the go—perfect for when those sugar cravings hit.

Iron-Rich Foods

Those with iron deficiencies are likely to face a range of problems during their periods. Since you’re losing blood, you might feel more light-headed and fatigued than usual. Consuming iron-rich foods all month long and especially during your period is a smart move.
Stock up on iron-rich foods like spinach, liver, quinoa, legumes, tofu, and dark chocolate with at least 70 percent cacao solids (yum!). One iron-rich food you’ll want to avoid is fatty red meats (read on to understand why).

Flaxseeds

Flaxseeds are a versatile ingredient that’s rich in omega 3 fatty acids. “Some research has revealed that consumption of omega 3s around your period helps to diminish those mood swings and other PMS symptoms,” Gaither notes.
Add some flaxseeds to your smoothie or sprinkle them over your salads. Alternatively, add some salmon or walnuts to your diet to increase your omega 3 intake.

Water

It might seem obvious, but water is a key part of a balanced diet. When you’re losing a lot of fluids each day, it’s even more important to increase your water intake. Try to drink more than the usual suggestion of two liters a day.
Tired of the hollow taste of plain water? Mix it up by trying some tasty infused water, which can also contain trace amounts of vitamins and minerals.  

Foods to Avoid During Menstruation

Salty Foods

For many people, menstruation means bloating, and bloating means lethargy and discomfort. Foods high in salt don’t help with water retention since they can make you bloat even more according to Gaither. While it might be tempting to reach for a packet of chips, resist the urge to consume salty foods—your body will thank you!

Fatty Red Meats

Many of us crave red meat during our periods. Duke says that if you have an iron deficiency you might crave red meat to make up for the low iron levels you experience while menstruating. However, fatty red meats should be avoided. “Red meats high in fat can increase cramping  by causing the release of substances called prostaglandins,” says Gaither.
Prostaglandin levels are partly responsible for helping your uterus expel its lining during menstruation. However, very high prostaglandin levels are strongly associated with severe menstrual cramps.

Dairy

You might want to comfort yourself by digging into a tub of ice cream, but Gaither suggests reducing your dairy intake during menstruation. Like fatty red meats, dairy increases your prostaglandin levels, which can increase cramping. Long story short? Keep dairy to a minimum. Consider replacing your dairy-based creamer with a non-dairy alternative like coconut milk.
Other than nutrition, there are a few things you can do to reduce the negative symptoms associated with menstruation. Herbal teas can be comforting and potentially healing. For example, peppermint tea might have an analgesic and anti-inflammatory effect, reducing the pain, swelling, and inflammation associated with periods. Ginger tea, on the other hand, can reduce nausea and stomach aches.
Exercise can also be beneficial during your period. Certain exercises can reduce bloating and cramps. When you’re achy and sore, exercise might be the last thing you want to do, but this counter-intuitive approach to menstrual cramp management is actually pretty effective, so when you know your monthly visitor’s on its way, pencil in some time for exercise and swing by the store for your favorite period-approved treats.
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Categories
Mindful Parenting Motherhood

6 Basic Rules For Teaching Your Kids Internet Safety

If you’ve spent any time at all on social media lately (and let’s face it, what parent doesn’t escape to Facebook now and again for some adult conversation?), you’ve probably seen one of the “good old days” memes. They’re all slightly different, but there’s one general sentiment: Kids today are spoiled brats, and technology is to blame.
It’s easy enough to hit share when you’re thinking back to your glorious childhood of climbing trees and reading battered paperbacks. But if you’re a parent struggling with the question of when to let your kids into the world of modern technology and just how to keep them safe, the memes can be a slap in the face.
Of course you were out on your bike instead of texting on an iPhone when you were 12…the iPhone hadn’t yet been invented! But now you’re raising a child in the era of digital natives, and at some point gadgets are going to end up in their hands, if only because they’re part of most public school programs in this day and age.
So what can you do to keep your kids from being swallowed up by the internet behemoth?

1. Use technology to your advantage.

By the time your kids are 18 months old, it’s okay to let them have some screen time, according to the American Academy of Pediatrics. They even offer up recommended time limits for each age group. If you’re looking to stick to the doctors’ limits or make your own, there’s no need to clock watch while you’re trying to do laundry and make dinner. Technology is on your side.
Internet filtering and monitor systems are a wise (and relatively inexpensive) investment to make from the get-go. Some, like Disney’s Circle, allow parents to preset sites kids can visit and allot an amount of time kids can spend online before the system shuts them out, turning that iPad in your 2-year-old’s hand into a really expensive sippy cup coaster. Before you purchase something new, dig out the guidebook for your wifi router. Some have similar controls.

2. Follow the rules.

Most of the age-related guidelines are just that, guidelines. There’s no punishment if you’re down with the flu and your toddler (gasp!) watches three hours of Paw Patrol.
Most social media platforms, on the other hand, have hard and fast rules that kids cannot create profiles until age 13. If a child is discovered on the platform, they can be kicked off entirely.  
Sure, your kids are (almost definitely) going to have friends whose parents let them break the platform rules. They’ll tell you that they want to be on Instagram just like Jamal or Joanie. But pulling up each platform’s terms of service can help quash the complaints.
Although you don’t want to badmouth another parent, remind your kids that rules in your house are meant to be followed. Placing internet rules in the context of home rules can also cement in their mind that there’s no wiggle room…not even on that “no dessert before dinner” rule.

3. Be a good netizen.

When someone brakes hard in front of you and you let out a stream of curse words, you know your toddler is bound to pick up a new vocabulary. Kids watch us. They learn from us. And that applies to what we do online too.
If you are using “iffy” websites to download free movies that you’re not quite sure are legal or if you’re engaging in some nasty rage tweeting, your kids are taking notice…and the chances that they stumble on those iffy sites or turn into cyberbullies themselves are much higher.

4. Lock things down.

The services a child needs to access on a gadget vary wildly depending on their age and why you gave them the gadget in the first place. If you give a 4-year-old a tablet for reading books, for example, they likely don’t need internet access. And a 6-year-old may like looking up facts about animals, but they don’t need to be able to iMessage with anyone.
Before you hand over any gadget, get acquainted with what it does, and turn off any services you don’t feel your child needs or is ready to handle. That could mean giving your 4-year-old an iPad with the texting, email, and internet browser shut off, plus a password lock that prevents them from downloading any new content without your approval.
Or it could mean removing apps such as YouTube and replacing them with kid-friendly video apps such as YouTube Kids so your animal-crazy 6-year-old can see funny cat videos without finding something more insidious.  

5. Monitor the situation.

Reading a child’s texts or checking their internet browser history may feel like a violation of privacy to some parents, but the stakes are much higher on the internet than they are with a handwritten diary shoved under the mattress.
Make kids aware from the start that their gadgets are a privilege, not a right, and that the sites they visit and the texts they send will be monitored. This can help ease your guilt while also making them think each time they use their tablet or phone, “Hey, Mom or Dad is going to see this. Do I want them to?”

6. Don’t shy away from the hard stuff.

Sexting and cyberbullying aren’t just serious parenting issues. They can be legal issues too. Even a photo of themselves can be construed as child pornography by the police. Talking to our kids early and often seems to be the most effective way to head off these issues, so don’t delay.
Even before a child has their own gadget with a camera, they need to know that they should be wary of their friends taking photos (even if they’re innocently changing in the background at a sleepover or taking wild selfies). Make sure they’re keenly aware that anything can be screenshot and saved, even on apps like Snapchat, where media is designed to “disappear.”
When in doubt, remember: You know your kids. The rules you lay down should fit them and your family both.

Categories
Fresh Fashion Lifestyle

I’ve Done Capsule Wardrobes For 2 Years—Here’s What I’ve Learned

It’s 7:58 a.m. You’re running late for work, and you still haven’t settled on an outfit. You stare into your closet, wondering how you have all these clothes, but nothing to wear. You frantically grab something, throw it on, and spend the rest of the day feeling insecure about your appearance.
I used to do this all the time—until I discovered the capsule wardrobe.
Ever since I started doing capsule wardrobes two years ago, dressing stylishly in the morning is a breeze. Now I can save brain power for the really important decisions, like choosing a bumping playlist for my commute or organizing my schedule for the day.
It’s also resulted in me limiting my shopping trips to once a season, so I save money and end up with more staple pieces. Gone are the days when I bought something and never wore it.
[pullquote align=”center”]You frantically grab something, throw it on, and spend the rest of the day feeling insecure about your appearance.[/pullquote]
But what is a capsule wardrobe, and how am I using it to minimize disruption to my morning routine? In short, it’s a collection of a limited number of pieces that you switch out every season, which means I can do more with less.
By scaling down and choosing items that work interchangeably with each other, I’ve given myself more than enough outfit combinations to dress for the season while reducing decision fatigue.
So where did I start?

Step #1: Taking Inventory

Curating a capsule wardrobe begins with doing an inventory of what you already have. I removed everything—and I mean everything—from my closet. I even took out all the clothes I had in storage.
This first part is easy—grab your favorite pieces (you know what those are) and put them back in the closet. For instance, I practically lived in this sweater during winter, and I loved the versatility of this sleeveless dress so much that I got it in two colors. All three pieces layer well and are more lightweight, so they were obvious choices for my spring capsule.
Then it was time to purge. First and foremost, I knew I needed to replace what was worn out or no longer fit. I wasn’t doing my style any favors by wearing those pieces.
I had a very threadbare Gap sweatshirt from high school that I kept even after the zipper gave out, but I finally surrendered it during this closet cleanout because I’d accepted that it was a relic of my fashion past.
[pullquote align=”center”]Now I can save brain power for the really important decisions, like choosing a bumping playlist for my commute or organizing my schedule for the day.[/pullquote]
Embrace a little change and make way for the new! I was truly honest with myself about what I’d actually wear. A good rule of thumb is if you haven’t worn it in a year, it’s time to say goodbye (unless it’s a very specialized item of clothing like a formal jacket).
Set sentimentality aside. I held onto a black leather jacket for longer than I should have because it was a gift from a family member, but I was never in love with it. If you can’t quite bring yourself to give something away, put it in storage. If you don’t end up opening that box at all by the end of the season, consider giving those clothes away for good. You really won’t miss them.
The clothes in your closet should be like job interview candidates and dates: They are either hell yeses or definite nos.

Step #2: Planning Out the Pieces I Needed

Once I’d decided what to keep, it was time to come up with a list of what to buy. Creating this list in advance ensured I’d make intentional purchases that really contribute something to my wardrobe and personal style. I’ve found that the most important factors when curating a capsule wardrobe are lifestyle, weather, trends, and total number of pieces.

Lifestyle

Like most people, I dress mainly for work. Fortunately, my office is casual and allows for a tremendous amount of freedom. Sometimes that means yoga pants; other days it’s a pencil skirt. My office outfit almost always involves a sweater, even if it’s over 100 degrees, because I have yet to find an office building that isn’t freezing cold.
[pullquote align=”center”]The clothes in your closet should be like job interview candidates and dates: They are either hell yeses or definite nos.[/pullquote]
I typically wear clothes that transition well into post-work social activities, like dinner out or drinks on a patio. I’ve gone out in this dress right after clocking out, and it isn’t too flashy for work, especially when styled with tights and ankle boots.

Weather

St. Louis is unpredictable when it comes to weather—it’s not unusual for it to be 35 degrees one day and 60 the next, meaning pieces that layer well are essential for me. When it comes to capsule wardrobes in general, layers are typically good options even if you live in a warmer climate, since you’re still probably in and out of air-conditioned buildings most days. Last season, I frequently wore this cardigan, which layers well over most tops and isn’t too heavy for spring.

Trends

You can take or leave this one, but I like browsing Pinterest for inspiration. There are the staples that seem to stick around no matter the year, but going for something new can be exciting and make your style a little more signature and modern. For spring 2018, flowy dresses, lavender, and checkered print all made the list, and I found two out of the three in this piece from Nordstrom.

Total Number of Pieces

Here’s the part that most people get stuck on: committing to a total number of pieces. The most successful capsule pieces are versatile enough to work with multiple outfits, but you have to limit it somewhere. The thing is, 35 pieces you absolutely love versus 60 pieces you have stuck in the back of the closet will make you happier and more confident.
[pullquote align=”center”]When it comes to capsule wardrobes in general, layers are typically good options even if you live in a warmer climate.[/pullquote]
Don’t forget to take note of what you wore a lot the previous season; that might mean that you could use an extra or updated version of that piece. I’ve purchased the same top in multiple colors because I fell in love with the fit because I firmly believe that clothes that flatter your body type are worth snapping up when you can find them.
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Step #3: Shopping (and Sticking to My List)

After figuring out what I wanted for this season’s capsule, it was time to go shopping. I decided to look for the following items (and succeeded in finding them!).

Step #4: Enjoying and Evaluating

As I rotate the new pieces in with my old standbys, I do my best to take note of what integrated well with my existing wardrobe. I’ve also learned to pay attention to what didn’t mesh well and have applied that knowledge to my next capsule. For example, I didn’t end up wearing my pullover sweaters as much as the cardigans in winter, so I avoided purchasing anything that didn’t layer well.
[pullquote align=”center”]Clothes that flatter your body type are worth snapping up when you can find them.[/pullquote]
Now that I’ve gone through all the seasons a couple times, I’ve started to get the system down, and I feel confident crafting a collection that effortlessly represents everything great about me—from laser focused manager to cat mama! Not every capsule will go entirely according to plan, but this approach has helped me shop more intentionally and purchase pieces that truly add something to my style.
Imagine yourself tomorrow morning, easily picking out your outfit for the day ahead as you leisurely sip your protein shake. I know that’s what I’ll be doing.

Basics for Building Your Capsule Wardrobe

Tops (Choose 6 to 9):

Bottoms (Choose 6 to 9):

Dresses (Choose 4 to 6):

Jackets (Choose 2 to 3):

Shoes (Choose 6 to 9):

Categories
Food Philosophies Nosh

Plant Powered: Why This Weightlifter Transitioned To A Vegan Lifestyle

Roughly a year ago, I decided that the time had come to begin my transition to a vegan, plant-based diet. The Universe had been conspiring for years, and I was finally ready to tune in. As overwhelming as any major lifestyle change appears at first glance, I can honestly say that the entirety of my time as a plant enthusiast has exhibited a clear undercurrent of ease. Fortunately for me, I was able to maintain this fluidity throughout my dietary transition.

Research and Inspiration

What undoubtedly assisted with the drastic changes to my diet was my dedication to carefully researching a vegan approach to nutrition. After two short weeks, I had already found my groove without a single hitch. It certainly didn’t hurt that my reasons for transitioning to a plant-based diet demanded a quick and steadfast response. I’m an empath and an environmentalist. If you ask me, the combination of these two traits is an exceedingly rational reason to embrace a plant-powered life. While animal maltreatment tends to be the most commonly discussed reason for transitioning to a vegetarian or vegan lifestyle, I’m opting to focus on the second key influencer (which is, notably, of equal significance) that motivated my decision.
After watching Robert Kenner’s Food, Inc. on Netflix, I decided to thoroughly research the topics discussed. I was blown away, and truthfully left deeply hurting for this world. In the documentary, I learned that about 56 billion animals are killed every year to meet consumer needs. Animal agriculture, sometimes referred to as animal farming, is the leading cause of species extinction and habitat destruction. It’s responsible for more greenhouse gas emissions that the entire transportation industry, and 65 percent of the emissions from animal agriculture are nitrous oxide. For those who napped through their environmental science classes, nitrous oxide has roughly 300 times the global warming potential of carbon dioxide. To put it plainly, animal agriculture is burning holes in our ozone layer.
Global warming and climate change exist, friends, and animal farming is the leading cause. Animal agriculture is also responsible for 91 percent of Amazon deforestation, 31 percent of water consumption, and it’s currently taking up a third of the entire planet’s land. It’s even the leading cause of oceanic dead zones, with some scientists predicting that all saltwater fish will be extinct by 2048. That’s only a terrifying 30 years away!
If you want to consider how you personally may be involved in this, think about date nights at your local burger joint. The water consumption needed to make one hamburger is equivalent to two months of showering. That’s 660 gallons of water—more than most of us drink in an entire year.
As someone who grounds herself in nature, I couldn’t stand the thought of contributing to these statistics. Being a meat-eating environmentalist was not only illogical, but truly impossible. The two stand in complete contradiction. I knew I had to make the change to protect Mother Nature and all her glory.

From Mother Nature to Macros

As a weightlifter, my approach to eating prior to my plant-based makeover was what people commonly refer to as “the bro diet.” In transitioning, it was clear that I was moving from one extreme to another. To support my strength training, I used to consume 150 to 170 grams of animal protein per day. As a 115-pound woman, this was quite excessive, but nonetheless, it was the prescription for an athlete training in bodybuilding and olympic weightlifting six days a week. Within a two-week diet conversion, though, I had mastered the art of fueling my body with 130 to 140 grams of plant-based protein instead.
As an athlete, meeting my nutritional needs and maintaining high levels of performance is paramount. Throughout this transition, I made it a point to not allow my intake to drop below my initial baseline. This meant that I consumed the same macronutrient (carbohydrate, fat, and protein) allotments as I did when I was eating animal products. At first, meeting my protein requirements presented the greatest challenge. However, with careful planning and plenty of creativity, I quickly grew accustomed to the new foods gracing my plant-loving approach. I allowed myself to think of the changes as opportunities to have fun in the kitchen with new recipes and cooking styles.
Throughout the first two weeks and those immediately following, I experienced a long list of noticeable benefits. My adult acne had started clearing up, my sleep was far more restful, my energy and strength increased, my recovery time between training sessions decreased, my IBS symptomatology decreased (after the initial influx of fiber-induced constipation was relieved), my body fat percentage and extracellular water retention dropped, my vitamin and mineral consumption skyrocketed, and my weekly grocery budget was showing a welcomed reduction.

Tips for the Transition

My number one tip when it comes to supporting yourself through a dietary transition is to review  the nutritional information for the foods you’re buying and that same information for the foods you already habitually consume. Chances are you could use a refresher as it’s important to note macronutrients in the foods you’re consuming on a regular basis. As you’ll come to find, plants have protein. Don’t believe me? Let’s take a look at our dear friend, broccoli. One cup boasts 3 grams of protein and only 4 grams of carbohydrates. Load up!
For a few more helpful suggestions and crucial reminders, read through my early blog post on the subject of all things vegan. For each one of my many nutritional needs, it takes nothing more than a stop at my local grocer or health food store to fully stock my pantry and replenish my fridge. Truth be told, I have yet to master growing my own garden to further benefit sustainability—emphasis on yet. Ideally, we’ll all get there one day.
To tie things up, sit with this: So many people live their lives as if there’s a second planet to hop to once this one is deemed uninhabitable. The hard truth is, we only have one planet. Something needs to change. I may not be able to save the world by changing the current practices of human beings in totality, but I can certainly change my own habits. It all starts with one person.
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Categories
Mom x Body Motherhood

Movement For Moms-To-Be: Prenatal Yoga Benefits And Best Practices

Prenatal yoga classes are the best. Part yoga class, part therapy session, it’s basically a time for a bunch of pregnant ladies to get together and commiserate about everything they’re struggling with—insomnia, indigestion, back pain, hemorrhoids, fear of the birth, etcetera—and all the joy and anticipation coming their way.
Oh, and you get to do some yoga, too! It’s a win-win.

What is prenatal yoga? And how is it different from other types of yoga?

“The main difference between regular yoga and prenatal yoga is that the focus is more on maintaining—over improving—flexibility and range of motion,” says Rebecca Conant, founder and owner of Om Births in Watertown, Massachusetts.
“Asanas are performed with an eye to the hormonal changes that are occurring in the prenatal body, specifically the increased relaxin and progesterone, which leave the body more flexible and at risk for over-stretching.” This means that certain postures, like pigeon, should be done with additional hip support to avoid straining the pubic or sacroiliac joints.

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The other difference in emphasis is more subtle. “In prenatal yoga, the idea of being present, or working with the mind, has a more direct application,” says Conant. “Being present to the physical changes, being present and calm with intense sensations—which can be applied towards the intensity of labor—and being present to the changes in identity that accompany the journey into motherhood.”
Conant’s classes often end up being part yoga, part childbirth education. Postures, pranayama, and meditations all take on a birth-related focus, and ultimately that ability to work with the mind has a dramatic impact on the experience of pregnancy, labor, birth, and postpartum.
Here are some other features of prenatal yoga that are slightly different from traditional yoga classes:

  • Gentle is often the name of the game. You’re not going to find crazy vinyasas, closed twists, or backbends.
  • The focus is on strengthening the pelvic floor and on breathing. Both can help you tremendously during labor.
  • Some poses are off limits. Pregnant women should not lie on their bellies or do closed twists (open twists are okay and can be great for back pain). Some women also don’t like to invert during pregnancy and should avoid lying on their backs for long periods of time.

A lot of focus is paid to the baby. In ordinary yoga classes, you don’t sit around with your hands on your belly sending loving vibes to your…stomach. But prenatal yoga gives you the chance to slow down and connect with your baby and your changing body.

How safe is prenatal yoga?

Here’s how you gauge whether your exercise regimen is pregnancy safe: What were you doing before you conceived? Chances are you can continue doing whatever it was—unless you were going to spin class or hot yoga, or running marathons (as always, check with your doctor). In other words, if you were practicing yoga, keep at it! If you weren’t, this is a perfect way to strengthen and stretch your body, and, most importantly, to connect with your changing self, both mentally and physically.

Why is prenatal yoga good for me?

Pregnancy is a time of tremendous change, and yoga gives you a chance to be present with it all—to simply be with your body as it grows a human. Here are a few of the wonderful benefits of this practice specifically:

  • Unlike at the gym, where you can work out while watching TV or listening to a podcast, yoga asks you to be with your body (and baby!) in each moment on your mat.
  • You practice breathing and working with challenging sensations. This will be vital during the birth! When pain or discomfort arise, you always have access to the breath. This is what you practice on a small scale during class (say, in Warrior I, when your quad is burning!) that can be applied later on to labor.
  • Stronger muscles can help you stay healthy during your pregnancy and through labor and delivery.
  • It helps with circulation, discomfort, and tight muscles.
  • You tap into a community. “This isn’t just a place to come work out,” Conant says. “This is where you meet other moms and the sangha aspect gets encouraged.”

Three Prenatal Primer Poses

NB: It’s always best to try these with the help of a teacher first.
[sol title=”Malasana” subheader=”Garland Pose”]
This is a squat, but you want to put block under the hips so you’re not putting too much pressure on your joints and ligaments. Squat with your feet 6 to 10 inches apart and a block under the pelvis. You can also put a rolled up blanket under your heels if they don’t touch the ground.

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Bring your hands together at your heart in prayer pose, and press your elbows into the insides of your knees. Stay here or reach the torso forward between the thighs and breathe into your back.
[sol title=”Prasarita Padottanasana” subheader=”Wide-Legged Forward Bend”]
Stand with your feet about 4 feet apart on your mat. Your feet should be parallel and your weight evenly distributed on the four corners of the feet. Engage the thighs and bring your hands to your hips. Inhale and lift your chest up, then exhale and fold over your legs with your hands reaching for the floor.

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NB: Do NOT let your arms hang out in space. Make sure they are on the floor, a block, or a chair. You should not be struggling to reach something, so use props as needed.
[sol title=”Baddha Konasana” subheader=”Bound Angle Pose”]
Sit with your back against a wall. Make sure you’re sitting up on a blanket or two so your pelvis isn’t rolling under you and making your spine collapse in a C shape.

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Draw the soles of your feet together and spread your knees apart. If you can hold onto the big toe (or feet), great. If not, you can use a belt around your ankles. Allow your thighs to relax down as you breathe.
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