Tag: organic

Categories
In the Kitchen Nosh

Cooking With Cauliflower (And A Roasted Cauliflower Recipe To Fall In Love With)

Cauliflower has been enjoying a lasting resurgence in popularity over the past year and has become a permanent fixture on social media channels and food blogs all over the world. Although cauliflower has become a replacement for all kinds of traditionally carb-loaded foods such as rice, pizza crusts, and even mashed potatoes, it truly shines as an ingredient when it’s tossed with herbs and spices, then roasted.

Why You Should Be Loving Cauliflower

Pleasantly nutty with a mild cabbage-like flavor, cauliflower can be roasted, riced, boiled, puréed, steamed, or mashed in place of potatoes. Next time you’re in the mood for a pasta bake, substitute the noodles with roasted or steamed cauliflower for a gluten-free riff on your favorite recipe. Cauliflower can also be a good starch-alternative if you follow a plant-based diet that’s high in carbs seeing as a single cup of steamed cauliflower contains only 2.7 grams of carbohydrates.
From a nutritional standpoint, cauliflower is very low in calories (a single cup of boiled cauliflower contains only 14 calories), contains a negligible amount of fat, and is an excellent source of vitamin C.

Roasted Cauliflower

Roasting cauliflower brings out the vegetable’s deeply nutty and mildly sweet flavors. Spices such as cumin, coriander, and za’atar add an earthiness inspired by Middle Eastern cuisine. Leftover roasted cauliflower is delicious tucked into a pita or as the base for vegan tacos.

Serves: 4 people as a side or 2 people as a main

Ingredients:

  • 1 medium-sized head of cauliflower
  • 3 cloves of garlic, finely minced
  • 3 Tbsp. olive oil
  • 2 Tbsp. lemon juice
  • 2 tsp. cumin
  • 1 tsp. coriander
  • 2 tsp. za’atar*
  • ½ tsp. chili flakes (or more if you like plenty of spice)
  • 1 tsp. kosher salt
  • 3 Tbsp. slivered almonds
  • ¼ cup cilantro or parsley, finely chopped

*Za’atar is a Middle Eastern spice blend made up of thyme, sesame seeds, and ground sumac. It can be found in many international, Middle Eastern, or Greek grocery stores or online. Substitute a basic Italian seasoning blend for za’atar if you prefer.

Special Equipment:

  • Large bowl
  • Small bowl
  • Paring knife
  • Measuring spoons
  • Baking sheet
  • Parchment paper
  • Skillet

Method:

  1. Preheat the oven to 375°F.
  2. Using a paring knife, trim the cauliflower of any tough green stalks. Cut the cauliflower into 1-inch pieces and transfer to a large bowl.
  3. In a small bowl whisk together the olive oil, lemon juice, cumin, coriander, za’atar, chili flakes, and salt. Drizzle this mixture over the cauliflower pieces and toss to ensure an even coat (use your hands or a large wooden spoon).
  4. Line a standard-sized baking sheet with parchment paper. Pour the cauliflower and marinade onto the baking sheet and spread out into a single layer.
  5. Roast the cauliflower for 30 to 40 minutes or until browned, stirring every 10 minutes to ensure even roasting.
  6. While the cauliflower is cooking, the almonds can be toasted. Heat a skillet over medium heat and add the slivered almonds to the dry pan. Keep a very close eye on them and stir frequently as they will burn easily. The almonds will be done once they become fragrant and begin to brown in spots. Remove from the skillet onto a small plate to prevent further toasting.
  7. To serve the roasted cauliflower, transfer to a large serving dish and sprinkle with the toasted almonds and cilantro or parsley and drizzle with tahini and yogurt sauce (see below). Serve hot or at room temperature.

Tahini and Yogurt Sauce

In addition to being the perfect roasted cauliflower condiment, this super creamy tahini and yogurt sauce can be used as a dip for veggies, spread onto a sandwich with sprouts and grated carrots, or drizzled over sweet potato wedges. While this recipe will keep in the fridge for up to four days, be warned the garlic flavor becomes more pronounced over time.

Ingredients:

  • 1 cup of plain yogurt (2 percent fat is ideal)
  • 3 Tbsp. tahini
  • 2 cloves of garlic, finely minced
  • 2 Tbsp. lemon juice
  • 1 tsp. smoked paprika
  • Kosher salt, to taste
  • Water

Method:

Whisk together all of the ingredients in a small bowl until smooth, adding cold water one tablespoon at a time until the sauce can easily be drizzled over the roasted cauliflower.

Categories
Happy Home Lifestyle

Swedish Death Cleaning Is The Decluttering Method You Didn’t Know You Needed

If there was ever a task that makes curling up in bed and throwing the comforter over your head sound like a good idea, Swedish death cleaning is right up there. What ever happened to hygge and lykke? Isn’t the new trend to adopt the comfiest Scandinavian habits so we can spend our days cuddling in front of a roaring fire in a pair of slippers?
Well, yes. Danish hygge and its Norwegian cousin lykke are all about comfort. And in its way, Swedish death cleaning, or dostadning as it’s known in Sweden, is too—comfort for you now as you declutter your home…and comfort your family after you’re gone.
The name Swedish death cleaning comes from The Gentle Art of Swedish Death Cleaning: How to Free Yourself and Your Family from a Lifetime of Clutter, a book released earlier this year. Author Margareta Magnusson is a Swedish artist and mother of five who describes herself as being somewhere between 80 and 100.
Magnusson may be a first-time author, but her book has created a firestorm. In fact, it’s already been dubbed the new KonMari.
KonMari, of course, refers to organizational consultant Marie Kondo’s “art of tidying up,” which has had us pawing through closets full of stuff over the last few years, determining what gives us joy and what should be hauled to the curb on trash day.
But where Kondo has always suggested focusing inward—literally choosing to keep only what gives us personal pleasure—Magnusson’s death cleaning approach is focused outward, on those who you stand to leave behind if (when?) you die.
As she explains in a video created with her daughters, the idea is to “get rid of the things you have collected and had in your home for a long time.”
“One day, when you’re not around anymore, your family would have to take care of all that stuff,” she says, “and I don’t think that’s fair, really.”
Morbid as it may seem to think about your eventual demise, the method has its merits, regardless of your age. Do you really want someone finding that old pair of undies with the elastic torn out that you just keep forgetting to toss? How about that photo of you from college that you’ve banned your roommates from posting on Facebook? (You know the one.)
“I think I’ve always death cleaned,” Magnusson admits in her video, “because I want to have it nice around me.”
Who can argue with that? Certainly not science. Studies have found that women who consider their homes cluttered and unfinished tend to have higher levels of cortisol, a stress hormone, than those who feel their home is restorative.
The impetus for the Swedish death cleaning trend may be somber, but it can help anyone let go of their packrat tendencies. Consider these tricks to make it work for you:

1. Use the Beanie Baby rule.

You remember those tiny stuffed animals that we held onto for years, convinced they were going to make us a ton of cash? We all know how that turned out. If you’re hanging onto things because they may be worth something later, do some research. If there’s evidence out there that you’re on the right path, keep it. If there’s not, it may be time to re-home.

2. Erase the embarrassment.

If you don’t want someone else to see it, why are you hanging onto it? If it’s truly pleasurable (you know what we mean), keep it. If it’s still with you just because you haven’t had time to kick it to the curb, it’s time to step up.

3. Will you use it?

This is a tough one, especially for those of us who try to be savvy spenders. That ribbon from that gift you got six years ago may come in handy one day! If you throw it out now, you’ll end up spending money to buy a new one! If you’re nodding along right now, you’re not alone, but you’re probably up to your ears in stuff. To make it easier to throw things out or donate them, give yourself a time limit, for example, “I haven’t used this in five years, I can throw it out.”

Categories
Gym x Studio Sweat

How To Fight Back Against Germs At The Gym

Being able to hit the gym during the winter months can be a life saver. Exercise is a known mood booster, something so many of us need to combat the winter blues. Unfortunately, the gym is also a breeding ground for germs. On free weights alone, there are an estimated 362 times more germs present than on your average toilet seat according to a study conducted by FitRated.
This is especially alarming considering how rampant influenza has been this year. A heartbreaking 84 pediatric deaths have been reported nationwide since the start of flu season and over 20,000 positive cases of the illness have been reported to the Centers for Disease Control and Prevention by hospitals around the country.
During a flu outbreak, it is more important than ever to be mindful of your exposure to germs. So what’s a gal to do? Skip the gym altogether? Not so fast!
It goes without saying that a trip to the gym is beneficial to your overall health, but it’s about so much more than gains. Moderate exercise actually helps the immune system fight off the flu according to Harvard Health Publishing, so a trip to the gym is something your immune system could really use to your advantage. That doesn’t mean you should throw caution to the wind, however, so exert the extra effort to protect yourself from germs the next time you work out.

Hands off!

The flu is spread when we come in contact with the viruses that cause influenza, getting the germs on our hands, and then touch our hands to our mouths, noses, or eyes. This means that one of the most effective steps we can take to prevent the spread of illness is keeping these germs away from our faces.
Of course, no matter how hard you’re working to keep your hands away from your face, you still need to practice diligent hand washing. Make a point of washing your hands when you arrive at the gym and before you leave. This habit will help protect you and your fellow gym goers from the spread of the flu.

Take it easy.

It’s beneficial to the immune system to engage in moderate exercise, but there is a limit to its perks. People who engage in overly strenuous workouts actually experience a drop in the function of their immune systems according to one study published in the journal  Brain, Behavior, and Immunity.
As hard as this might be to hear, it’s a good idea to take it easy when you hit the gym during flu season. Don’t exhaust yourself. If you want to push yourself hard, consider an at-home workout instead.

Keep it clean.

Most gyms take extra precautions to keep germs under control by providing paper towels and cleaning solution for gym goers to use on equipment and free weights. When you head in for a workout, we suggest going the extra mile. Don’t just clean up the equipment after you’re through with your workout: Assume the person before you didn’t clean up after themselves and do a wipe-down before picking up the weights. And, if you’re planning on attending a yoga class during your visit, play it safe and bring your own mat considering your hands—and maybe even your face—will make contact with it during your yoga flow.
Of course, some gyms are simply cleaner than others. Before you make visits to the gym part of your routine, check out their cleaning practices. The big things you want to look for are the presence of a cleaning crew, at least twice a day, and a well-ventilated workout space. If you don’t see equipment-cleaning supplies in the gym, ask if you’re missing them or high-tail it out of there to find a healthier, more sanitary place to work out.

Categories
Healthy Pregnancy Motherhood

Stretch Marks, Swelling, And Skin Woes: How To Protect Your Skin While Pregnant

Oh, that pregnancy glow! How we all long for it! Many of us do experience it (woohoo!) but for a lot of pregnant ladies, our skin turns out to be more itchy than glowy. Here are a few common problems—and how to deal with all of them.

Swollen Feet

Why does this happen? During pregnancy, the body retains more fluid and is also working hard to keep blood flowing to the heart. The other parts? Not so much, which means swollen feet and ankles—and shoes that don’t quite fit.
What’s a gal to do? We’ve all been there, when even our cankles have cankles. And we can’t even bend over to put lotion on them. Get off your feet! Even better: Lie down with your legs up the wall (only for a short time, though, as lying on your back for long periods during pregnancy is not advisable).
Need more help? Try compression socks. Exercise, especially in a pool, where you can “walk.” Wear loose clothing and shoes. Keep drinking water. Accept that this the unsexy side of pregnancy.
If your feet are itchy (especially toward the end of your pregnancy), enlist your partner to lotion you up. If you have a toddler, this can easily turn into a hilarious family activity.
Contact your doctor if…you get sudden and extreme swelling. It could indicate a blood clot or high blood pressure.

Itchy All Over

Why does this happen? An itchy torso and stomach is usually the result of the skin stretching.
What’s a gal to do? Slip into an oat bath. The floating sensation is nice and the oats are sure to soothe your skin. More of a shower gal? Lather on a body conditioner in the shower (Curél Hydra Therapy Wet Skin Moisturizer or Nivea’s in-shower body lotion are our top picks) and let that soak in.
Once you’re out of the shower, lather on the lotion. Or better yet, reach for a cream or butter as these products tend to be thicker and more moisturizing. If you’re after natural ingredients like shea butter, cocoa butter, and essential oils, Josie Maran’s Whipped Argan Oil Body Butter will cover all your bases thanks to its argan oil, shea butter, avocado oil, and white tea extract.
Contact your doctor if…nothing helps. It is very rare, but a late pregnancy liver and gallbladder disorder called obstetric cholestasis (OC) can increase your risk of delivering prematurely or even of having a stillbirth. Severe itching is one of OC’s primary symptoms.

Stretchy Belly

Why does this happen? So you got your first stretch mark. And you might be freaking out. But it’s normal! So, so, so many women get these—about 75 percent of us in fact! The cause is mostly genetic, but sometimes stretch marks can be tied to rapid weight gain or loss and younger women are actually more susceptible.
What’s a gal to do? It turns out that stretch-mark reducing creams and heavy-duty lotions may not do…anything (sorry!). What might work slightly better is almond oil, cocoa butter, and olive oil.
The best prevention—if we can even use that word, since stretch marks are mostly genetic—is exercise, a healthy, vitamin-rich diet, lots of water, and regular massages (yay!). Also, keep in mind that steady and incremental weight gain as opposed to rapid weight gain helps the skin stretch at a less traumatic pace.
Contact your doctor if…Well, you probably don’t need to. Unless you are absolutely determined to get rid of stretch marks (only after baby is born!), there’s really no reason to talk to your doctor about these. They usually fade over time as you return to your pre-pregnancy size.

Pigmentation Problems

Why does this happen? It’s hormonal! Your estrogen levels stimulate increased pigment production (this is also what accounts for a darker area around your nipples, and darker moles or freckles).
What’s a gal to do? Sunscreen, sunscreen, sunscreen, even if you don’t live in a warm climate. Every day, all over. Putting a little vitamin C on your skin topically can also help. (If you use a vitamin C product, definitely put on sunscreen as it can increase skin’s photosensitivity and likeliness to burn.)
That said, pigmentation issues usually resolve on their own few months after the baby arrives.
Contact your doctor if…a mole or other spot looks particularly dark. You should be keeping track of any and all skin issues throughout pregnancy and pregnant or not, visit your dermatologist regularly. It’s very rare, but a mole can change during pregnancy, indicating a serious problem like melanoma.

Red, Red Rashes

Why does this happen? There are various kinds of rashes that can appear during pregnancy, but the most common is PUPPP: pruritic urticarial papules and plaques of pregnancy. This is when tiny red bumps that first appear on the belly spread across the body. The patches of bumps can be super itchy. This usually happens later on in the pregnancy when the belly is stretched to its limit.
No one really knows what causes PUPPP, but it often appears during a first pregnancy or a pregnancy with multiples, when the skin is really stretching.
What’s a gal to do? Any severe itching can be soothed with topical medications—mostly steroids (like hydrocortisone cream) or antihistamines (like Benadryl). You can also apply lotion as long as it feels good and doesn’t further irritate the skin. Unfortunately, the only thing that really makes PUPPP go away is delivering your baby.
Contact your doctor if…you suspect that you have PUPPP as the condition cannot be self-diagnosed.

Acne Woes

Why does this happen? Most pregnancy acne is also hormonal! It’s also very common, especially if you were susceptible to acne before becoming pregnant, and it may be due to the body producing slightly more oil while gestating. (For some, this also results in the coveted “pregnancy glow.”)
What’s a gal to do? Don’t touch! We know it’s tempting to pick and squeeze, but this will only make things worse. Cleanse twice a day with mild cleanser and don’t forget to follow up with a moisturizer and sunscreen. If your hair is particularly oily and falls in your face, wash it daily and keep it away from your skin.
Contact your doctor before…you use any new skincare products. Many acne cleansers aren’t safe during pregnancy.
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Categories
No Gym Required Sweat

Nadia Murdock Shares Her Ultimate Outdoor Barre Workout

Now that warmer weather is here, skipping your regular workouts in lieu of pool lounging can become more tempting than ever. Instead of forsaking your fitness routine, simply switch things up by making the great outdoors your personal gym.
There are a number of advantages that come from getting fit outdoors, including improved mood, connecting with mother nature, and a good dose of vitamin D! Here are some of my favorite barre moves that you can take outside for a mini workout routine.

Warm Up

Before you get moving, you need to warm the body up! Start with the exercises below before you dive into your full workout.

  • To set up for open–close, start in first position by bringing your heels together and turning your toes slightly out. Make sure your heels are together and your feet look like the letter V. Close both feet until they are parallel then open them up again, returning to starting V position. Perform this sequence for 15 reps.
  • March in place for 30 seconds, breathing deeply through both your inhalations and exhalations. Bring your arms overhead with each inhale and back down by your sides with each exhale for the full 30 seconds.
  • Start rotating your head in a circular motion toward the right for a count of eight, then reverse—rolling your head to the left for a count of eight. Repeat this sequence for a total of two sets.
  • Take the endurance up a notch by performing ballerina jacks. Starting in traditional plié position with your legs wider than your hips. Turn your knees out slightly and bent until you are in plié position. Jump in, bringing your feet together and your arms overhead, then jack your feet back out. You’ve completed one ballerina jack! Do this for 15 reps.
barre workout 2
Carley Storm Photography

My Favorite Barre Exercises to Take Outside

[sol title=”Beach Ball Crunches” subheader=”Ideal Location: Poolside”]
While lying flat on your back, place a small beach ball between your calves near your ankles. Keep your legs as straight as possible. To modify, simply bend your legs to assume a tabletop position.
Perform a traditional crunch for eight reps by placing your hands just behind your ears and keeping your elbows back. (Try not yank on your neck and avoid pointing your elbows forward.) Next, lower your body back down to your starting position while keeping the beach ball in place. Squeeze your legs together for a count of eight. Both moves together make one full rep; repeat for a total of eight reps.
[sol title=”Opposite Arm–Opposite Leg Reach” subheader=”Ideal Location: Beach or Hilly Spot”]
This is extremely challenging if you opt to do it on uneven terrain like a sandy beach or a hill. Staring on all fours, make sure your hips are centered and your shoulders, elbows, and wrists are aligned. You will begin by extending your right arm and left leg straight out simultaneously, reaching away from the body. Keep your fingers close together and your toes pointed away from your body.
Slowly drive your right elbow in toward the center of the body to meet your left knee while engaging your core to maintain your balance. To complete the movement, return your right arm and left leg back to your starting position. That makes one rep; repeat this movement for eight reps. Perform for three sets before switching to the other side.
[sol title=”Tree Trunk Wall-Sits With Alternating Heel Raise” subheader=”Ideal Location: Park or Backyard”]
This move is great, because all you need is a tree that can support your body weight. So no excuses, ladies! Another thing I love about this movement is that you can get friends and kids involved to make it more challenging and fun.
Find a tree trunk that is smooth enough for you to place your back against. Slowly slide your body into chair pose with your back against the trunk, getting as low as possible to achieve an optimal challenge. Once you have found a height that is good for you, check your form by making sure your knees are bent in a perfect 90-degree angle. Holding this modified wall-sit, begin bringing your right heel up until you are on toe (relevé position). Gently lower and switch to the other side, raising the left heel. Continue alternating the heel raises for eight reps. Rest and repeat for a total of three sets.
[sol title=”Plié Squats With Water Cooler” subheader=”Ideal Location: Campground or Picnic Spot”]
No weights? No problem! There are so many things you can use as a source of weight when spending the day outdoors. Give this move a try during your next camping trip or picnic.
Place a moderately heavy, medium-size cooler in front of you (to decrease weight, remove food, ice, and water as needed). Stand behind the cooler in plié position with your feet wider than your hips and your knees slightly turned out. Bending from your knees, lower your body to pick up the cooler (resist allowing your knees to extend beyond your toes and try not to round your shoulders or arch your back as you reach).
Return back to starting position while still holding the cooler for one complete rep. Repeat for 10 to 15 reps. Want to kick things up a notch? Repeat for three sets!
[sol title=”Incline Push-Up With Leg Pulse” subheader=”Ideal Location: Park or Trail”]
All you need for this move is a sturdy park bench! (For an optional modification, add some ankle weights or resistance bands to turn up the heat.)
Placing your hands wider than shoulder-width apart on the edge of the bench, lower your body down toward the bench as you would when performing a push-up. Focus on lowering your chest—not your head—toward the bench. Push your body back up to your starting position to complete one rep. Repeat for a total of 10 to 15 reps. Note: Beginners should use the back of the bench for a higher incline, while intermediate to advanced barre lovers can use the front of the bench for a lower-incline option.

Categories
Conscious Beauty Lifestyle

Jade Rolling: An Ancient Beauty Practice With A Star-Studded Following

You stay up to date with the latest creams and serums, hoping to keep your skin looking radiant throughout your thirties and beyond. You exfoliate, moisturize, and do everything else that’s supposed to lead to healthy, glowing skin, and you’ve probably developed a routine that works well for you.
However, there’s something you may be curious about adding into your regimen: jade rolling. This ancient beauty practice is said to have some pretty impressive health and beauty benefits, and it definitely has a high-profile following. Here’s what you need to know about jade rolling, the ancient beauty trend that is having a decidedly 21st-century comeback.

What is jade rolling?

Jade rolling is pretty simple: You use a small roller made of jade to massage your face and neck.
Some proponents of jade rolling follow a product-forward regimen that involves washing and exfoliating your face, then applying your favorite mask or moisturizer. Using the jade roller, you massage the mask or moisturizer into your skin for about two minutes.
Others opt for a cooling treatment they say can de-puff and de-bloat the face and recommend storing the roller in the fridge or freezer between use for optimal results.

Why jade?

According to the Gemological Institute of America, jade was used for thousands of years in ancient Central American, New Zealand, and Chinese weaponry, tools, and ornaments. Today, estheticians and manufacturers of jade rollers say the practice builds on the claims of Chinese medicine regarding jade’s ability to promote healing, draw toxins from the body, and relax the nervous system.
While these claims aren’t upheld by Western medicine, those who are passionate about jade rolling are adamant that rollers should be made of authentic jade.

The Who’s Who of Jade Rolling

Although jade rolling might be new to you, some of Hollywood’s most picture-perfect faces are making the most of the technique. Celebrity aesthetician Liz Kennedy told E! Online that she uses jade rolling to help models keep their skin looking cool and refreshed, which explains why Miranda Kerr, Behati Prinsloo, and Dree Hemingway all say that jade rolling is part of their regular beauty routine.
Alicia Keys is a jade rolling convert too. In 2016, Keys’ makeup artist, Dotti, told W, “I stick a jade roller in ice, so it’s basically freezing when I roll it over her skin. I really, really work into all those areas where I want blood and water and energy brought to the surface. It brings her skin to life, it practically makes her skin say, ‘Hi. I love you.’”

Other than “I love you” skin, what are the benefits of jade rolling?

According to Jayde Covenant, a spa manager and esthetician, massaging your face with a jade roller increases blood flow, which can give you that nice, healthy glow you’re after. Covenant told Well + Good senior editor Erin Hanafy that rolling also activates your lymphatic system, which helps drain fluid from your tissues, meaning it can detox and de-puff your face. After using a jade roller, your face may look tighter and less wrinkled, and who wouldn’t want that in exchange for just a few minutes of effort?
Lifestyle and wellness blogger Gena Min shares that jade rolling is more than just a beauty trend for her, saying that after complications related to Botox treatments, it has given her relief from headaches, sinus issues, and breakouts. Others claim that the smooth, cool jade can help with headaches when you use it on your forehead, eyelids, and temples.

Buying and Using a Jade Roller

So you’re ready to give jade rolling a try. The first step is to purchase a jade roller, which you’ll likely have to do online. When you’re shopping, remember that it’s important to get a roller that’s made with authentic jade if you’re after the benefits associated with the gemstone. Some of the cheaper rollers you’ll find might actually be glass that’s been colored to look like jade.
Authentic jade rollers typically cost between $25 and $90, depending on where you purchase them. Be sure to read the reviews to see what others have said about the roller you’re considering. If they’ve had a positive experience, chances are you will too!
When your roller arrives, you may want to pop it in the fridge or freezer before your first massage. While you don’t have to commit to fancy patterns, Min suggests this technique on her blog, Gena Min Wellness:

On clean skin, starting from the center of your forehead, use the large roller and roll slowly towards the ears. Repeat about 6 times over the same area. Use the small roller under the eyes and go from the corner of the eye to the ear. Same thing with cheeks. Start from the middle of your face and roll outwards. Roll from the chin area to your jaw and up to the ears. For the neck, start from the top and roll downwards towards the collar bone. You don’t need to apply any pressure. Just use the weight of the jade roller.

Keep in mind that you can incorporate your favorite cleansers, masks, and moisturizers into your personalized jade rolling ritual as well—we love Mario Badescu’s Vitamin C Serum followed up by Shiseido’s Firming Massage Mask.

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Categories
Fitness Advice x Motivation Sweat

Mastering The Minimalist Workout

Many of us have witnessed the rise of minimalist practices on our social media feeds and in our physical surroundings. With countless tips and tricks at our fingertips, life itself has become simplified in many ways, and who’s complaining? Given the rapid growth of the trend, there’s a new minimalist-inspired habit we can all feel excited about: minimalist workouts.
Gone are the days when gym goers were advised to spend two or more hours a day training to notice results. Unless you’re a competitive athlete, this chunk of time isn’t a prerequisite for reaching your health and wellness goals. As it turns out, less could very well be more. Read on for a few best practices that will help you embody simplicity during each sweat sesh.

What is minimalism?

Minimalism was introduced into mainstream thought by dynamic duo Joshua Fields Millburn and Ryan Nicodemus thanks to their popular documentary, books, podcast, and website. According to Millburn and Nicodemus, “Minimalism is a tool that can assist you in finding freedom. Freedom from fear. Freedom from worry. Freedom from overwhelm. Freedom from guilt. …Freedom from the trappings of the consumer culture we’ve built our lives around.”
While many assume a minimalist lifestyle automatically entails having fewer material possessions and decreased commercial consumption, there’s much more to the concept. In truth, minimalism varies from person to person, but it always involves a common thread of consciously eliminating excesses to focus on what’s most important.

Bringing Minimalism Into the Gym

In terms of exercise, what’s most important is our health and wellness. Can we all agree? When striving toward our goals, remembering the notion of quality over quantity is essential. A kick-butt training regimen isn’t about mastering the latest and greatest equipment-dependent glute kickback. Rather, the foundation of a successful, sustainable regimen is a focus on what’s been proven successful—and the removal of unnecessary bells and whistles.
Contrary to popular belief, you don’t need to exercise longer. You need to exercise smarter! If your training approach is centered on full-body workouts, high-intensity intervals, and compound movements, you’ll experience major benefits. As a personal trainer, this has been my go-to approach for clients with busy schedules.
Not everyone can dedicate themselves to lengthy gym workouts five to six times a week. Full-time work schedules and family responsibilities take priority, and when this is the case, exercising is all about maximizing effectiveness with what time you do have. Jump into the tried-and-true non-negotiables and get your hands dirty. Get in, get out, and get the results: That’s how minimalism translates into an exercise regimen.

Give it a go!

Ready to try the minimalistic fitness approach for yourself? Test out our no-frills, superset-centric* routine next week…and knock out a few more to-do’s in your newfound free time.

Monday

  • 4 × 12 Squat Superset with 4 × 10 Burpees
  • 4 × 12 Overhead Presses Superset with 4 × 60-second Plank
  • 20 minutes of Cycling

Wednesday

  • 4 × 12 Deadlift Superset with 4 × 10 Pull-Ups (assisted if necessary)
  • 4 × 12 Push-Ups Superset with 4 × 15 Ball Slams
  • 15 minutes of Sprint Intervals

Friday

  • 4 × 24 Weighted Lunges Superset with 4 × 12 GHD Sit-Ups
  • 4 × 12 Hip Thrusts with by 4 × 12 Kettlebell Swings
  • 5-minute row + 15 minutes of Rowing Intervals

Saturday

*New to supersets?

Supersets involve alternating two distinct exercises without resting in between, which can increase the intensity of your workouts without making them more complicated. For example, Monday you’ll start with 12 squats followed by 10 burpees, repeating the superset four times before moving on to your overhead press–plank supersets.

Categories
Favorite Finds Motherhood

9 Children's Books That Celebrate Diversity

When my daughter was 3, I took her to her first Yom Kippur service. This is the holiest day of the year in Judaism: the day when we ask forgiveness of those we’ve harmed and repent for our sins. Our synagogue has two young female rabbis—not a common occurrence—and my hitherto non-practicing Jewish daughter sat utterly fixated, staring at these two women with nothing but awe in her eyes. She turned to me and said, “One day I want to be a Rabbi.”
It was a clear example of You can only become what you can see. Cue: the importance of diversity in children’s books.  
In describing the need for representation in children’s books, non-profit organization We Need Diverse Books quotes a 1990 article from professor and author Rudine Bishop Sims: “When children cannot find themselves reflected in the books they read, or when the images they see are distorted, negative, or laughable, they learn a powerful lesson about how they are devalued in the society of which they are a part.” 
But the lack of representation in media isn’t just an issue for people of color—it’s an issue for all of us. 
On the occasion of the unveiling of her portrait at the National Portrait Gallery, Michelle Obama wrote, “This is all a little bit overwhelming, especially when I think about all of the young people who will visit the National Portrait Gallery and see this, including so many young girls and young girls of color who don’t often see their images displayed in beautiful and iconic ways.”
For children of color, seeing people who look like them represented in media like books, movies, or art, can actually affect them in a positive way. It’s proof that there’s space for them, both on the page and in the world. For white children, experiencing diverse media can help prevent a distorted view of their world. All kids, regardless of background, need to know that there are all kinds of people in the world—that we all have hopes and dreams and struggles, and that some struggles, like those involving race or gender or sexuality, are particular to some.
In honor of Black History Month, here are some wonderful books to add into your kids’ collection and to share with friends:

1. A is for Activist

by Innosanto Nagara

Dubbed Howard Zinn’s The People’s History of the United States for kids, this gorgeous board book moves through the alphabet teaching kids about key tenets of activism—justice and peace—and vital freedom fighters who’ve forged the path, like Malcolm X.

2. Counting on Community

(also!) by Innosanto Nagara

This book is all about the value of community and being able to count on those around you. Kids of various colors and backgrounds come together to plant seeds and reap the harvest.

3. The Snowy Day

by Ezra Jack Keats

The joy of this beautiful board book is that it is simply about a boy named Peter exploring the snow—and that boy happens to be black. Unlike so many books about kids of color in general—and African American kids in particular—this is not a book about race. Keats has a whole collection based on Peter and his friends including Whistles for Willie, A Letter to Amy, and Peter’s Chair.

4. Little Leaders: Bold Women in Black History

by Vashti Harrison

From abolitionist Sojourner Truth to chemist Alice Ball and poet–writer Maya Angelou, you and your kids will learn about African American women who’ve changed the world in extraordinary ways.

5. We’re Different, We’re the Same 

by Bobbi Kates and Joe Mathieu

Sesame Street has you covered! This lovely book explores all the ways we can be different—race, gender, sexuality—and all the ways we share the same hopes and dreams.

6. Let’s Stop at the Market

by Matt de la Peña and Christian Robinson

Why don’t we own a car? Why do we get off the bus in the not-so-nice part of town? CJ asks his grandma these and other questions as they travel to and from church. This books explores the beautiful bond between CJ and his grandmother, the ways in which we are different, and the beauty we can find anywhere.

7. Marisol McDonald Doesn’t Match/Marisol McDonald No Combina

by Monica Brown and Sara Palacios

This charming bilingual book explores the funny ways our cultures intersect under our skins. Marisol loves peanut butter burritos and has nut-brown skin and red hair. To her, these are totally natural combinations.

8. Full, Full, Full of Love

by Trish Cooke and Paul Howard

Focused on the sweet relationship between Jay Jay and his Grannie, this book welcomes the reader into a boisterous Sunday night dinner and the love among family.

9. We Shall Overcome: The Story of a Song

by Debbie Levy and Vanessa Brantley Newton

How much power does one song hold? A lot! This book traces the history of the iconic song that became the anthem of the Civil Rights Movement and pays tribute to the music that helped change the course of American life.
Looking for more? Check out We Need Diverse Books, which is working to transform the publishing industry in hopes of promoting literature that reflects and honors the lives of all kids.

Categories
Healthy Pregnancy Motherhood

Here's Why You Might Want to Hire A Doula for Your Next Birth

For Sakinah Irizarry, the best part of being a doula is being in a room just as a family becomes a family.
“The moment a new baby arrives, a family becomes complete,” says Irizarry, a Saugerties, New York doula. “I enjoy doing what I can to help the birthing mother or the birthing partners reach that moment of becoming.”
Helping birthing moms and their partners is the very core of what doulas do. Defined by DONA International (the leading doula-certifying organization) as “a trained professional who provides continuous physical, emotional and informational support to a mother before, during and shortly after childbirth to help her achieve the healthiest, most satisfying experience possible,” doulas have been holding moms’ hands and helping them through labor for centuries.
But it’s only in recent years that the number of these “helpers” has exploded in response to the growing call from moms to have someone on their side in the birthing room.
Should you have a doula ready for your text when you’re about to give birth? We’ll let you decide that for yourself…but here’s a little information that can help you make the choice.

What do doulas do?

Unlike a doctor or midwife, whose focus is on delivering the baby, a doula’s primary concern is the person giving birth. She (or he) is in the birthing room to act as a laboring mom’s support system, advocating on her behalf by engaging the medical staff, guiding her through natural pain relief and relaxation techniques, stepping in to massage or help her get more comfortable, and answering questions posed by both mom and her partner if one is present.
Essentially, a doula is an extra set of hands in the room, but one who comes in with experience and knowledge of the entire birthing process as well as information provided by a mom about what she hopes to have happen during the birth.
“Some folks shy away from hiring a doula because they feel the role of supporting the laboring mom belongs to the birthing partner,” Irizarry says. “I think that having a doula frees the birthing partner to fully be present to support mom, physically and emotionally.”
Doulas typically meet with expecting parents weeks or even months before the delivery will take place to talk over what a mom wants to happen during during the birth. Trained and certified doulas can help an expecting parent or couple craft a birth plan, putting together a mom’s wish list to execute on her behalf.
The goal isn’t for a doula to tell a mom how to birth but to help a mom feel empowered and advocated for in the birthing room. In fact, one of the DONA requirements that doulas have to sign off on is a promise to “make every effort to foster maximum self-determination on the part of his/her clients.”
When the text arrives that baby’s on their way, the doula springs into action to do what they can to ensure mom has a safe and positive birth.

What the Science Says

Given the growing number of doulas in America, it’s no wonder the scientific community has started to take notice and is giving these professionals their due respect.
There’s a growing body of evidence that having a doula on hand to help a mom and her partner in the delivery room is correlated with healthier outcomes for both mom and baby.
One study by Lamaze International found that doula-assisted moms were four times less likely to have a low birth weight baby, two times less likely to experience a birth complication, and significantly more likely to initiate breastfeeding.
While the positives could be ascribed to the fact that a mom who can afford to hire a doula is also more likely to be able to afford better prenatal care, the researchers dug deeper, positing that “communication with and encouragement from a doula throughout the pregnancy may have increased the mother’s self-efficacy regarding her ability to impact her own pregnancy outcomes.”
Other studies on doula assistance during birth have linked their presence to a reduction in preterm and C-section births and a reduction in racial and income-based disparities in birth outcomes.

What Your Doctor Says

With statistics and studies to back them up, why aren’t doulas lining the halls of every modern maternity ward?
Unfortunately, the traditional medical community may be playing gatekeeper—preventing doulas from becoming regular participants in the birthing experience. Studies found that some doctors resist having an extra person in the delivery room, and when hospital rules limit attendants in the delivery room, many women find themselves forced to choose between family members and a doula.
If you want a doula in the room, do your research. If you’ll be delivering at a hospital or birthing center, ask how many people are allowed in the room. Talk to your doctor or midwife about what they allow. Don’t be afraid to advocate for yourself. If you think a doula’s the right choice for you, make the case!

By the Numbers

Of course, when it comes down to it, deciding whether or not to have a doula may not just be about what they can do for you in the delivery room. It may come down to cost.
Depending on where you live, a doula can cost anywhere from $500 to $3,000. Doulas fees cover their actual services, but they also help offset the cost of being on call. After all, most women don’t know exactly when they will go into labor when they contract their doula.
Some insurance companies do cover the cost (or part of the cost) of having a doula present at a birth. DONA also offers a guide to getting third party reimbursement.
If your insurance company refuses and you’re not sure you can swing the price, you don’t have to give up on the dream of having an advocate in the delivery room.
You may find someone in your community who has the chops to be your right hand during labor. And becoming as knowledgeable as you can about birth will help you be an empowered advocate for yourself.
“Take a birthing class,” Irizarry suggests. “Ask moms, your doctor, hospitals, your local library. Many birthing classes are cheap, or free.”
If you can bring a few friends to the class, all the better—they’ll be more informed and better able to coach you in the delivery room.
“Labor is grueling, but so is labor support,” Irizarry says. “Having two people as support means they can relieve each other and that mom is never alone.”

Find Your Friend

The easiest way to find a doula who’s up to the task is to ask other moms for recommendations. That said, it’s always wise to check up on their credentials, too.
DONA International offers a find-a-doula service on its site and the International Childbirth Educators Association will let you search its membership rolls to see if a practitioner has been certified. The Childbirth and Postpartum Professional Association also offers a search for certified doulas in your area.

Categories
In the Kitchen Nosh

4 Tricks For Flavoring Your Coffee And Tea (Without The Added Sugar)

Sugar and flavored creamers may take your coffee or tea up a notch, and there’s no denying the appeal of a sweet addition to your favorite hot beverage. But while a single cup of coffee or tea with creamer or plain old sugar doesn’t sound that bad, when you multiply the contents of your go-to sweeter by the number of coffees you consume each day, week, or month, the amount of sugar (and—if you use nondairy creamer—additives) really begins to add up. Beyond that, few of people know exactly what nondairy creamer is or how much sugar it contains.
Want to give up the cream(er) and sugar, but need to keep it sweet? These tips will have you adding plenty of flavor while keeping your hot beverages healthy, meaning you’ll be drinking unsweetened and creamer-free coffee and tea in no time!

The Ugly Truth About Nondairy Creamer

Many popular nondairy creamer brands hide behind the guise that their particular product is made from soy, almond, or rice milk and therefore has something to offer nutritionally. What they aren’t being transparent about is that most of these creamers are full of hydrogenated vegetable oil, corn syrup, and carrageenan (a food stabilizer that has been linked to inflammation and gastrointestinal issues). If you’re a fan of nondairy creamers because you have a lactose allergy or follow a vegan diet, you’ll also want to read labels to make sure your creamer of choice doesn’t contain sodium caseinate, which is actually a milk protein.
Sugar content can also be surprisingly high in creamers. Some brands contain up to 7 grams of sugar per serving! The good news? There are plenty of ways to sweeten your coffee or tea without having to rely on nondairy creamers.

4 Sugar-Free Ideas for Sweetening Your Coffee or Tea

1. Add cinnamon to your coffee grounds.

You’d be surprised by how much sweetness the incorporation of cinnamon into your grounds actually adds to your coffee. Instead of trying to stir a small amount of cinnamon into brewed coffee (which will just result in a frustrating clump of cinnamon floating on top of the coffee), try adding ⅛ teaspoon of cinnamon per cup to your coffee grounds before turning on your coffee maker. The result? A smooth cup of coffee with a sweet hint of cinnamon.

2. Make your own creamer with coconut milk and vanilla.

If French vanilla creamer is your jam, try making your own coffee or tea creamer with a small amount of creamy coconut milk and a drop of vanilla. Use a tablespoon of coconut milk (from a can for a super-rich texture) and a drop of your best vanilla per cup of coffee or tea. For real luxury, heat a can of coconut milk over very low heat with half a vanilla bean for 10 minutes, making sure to scrape out the tiny vanilla seeds. Remove from the heat and allow the vanilla bean to steep for an hour before removing it from the coconut milk. DIY vanilla coconut milk creamer can be covered and refrigerated for up to a week.

3. Discover the a-peel of orange slices.

Thinly sliced orange adds a complex flavor to coffee, espresso, and tea (particularly black teas). Rinse the uncut orange under very hot water for a minute to remove bacteria and pesticide residue before using. Add the orange slice to your mug and pour hot coffee or tea over it for best flavor.

4. Cocoa brings a ton of chocolatey flavor.

Get all the rich flavor of a mocha or hot chocolate without the sugar by adding cocoa to your next cup of coffee. In a mug, make a slurry using up to a tablespoon of unsweetened cocoa powder whisked into a small amount of water, dairy, or nondairy milk. Pour the hot coffee into your mug and whisk vigorously with a fork, adding extra milk if desired.
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