Categories
Lifestyle Well-Traveled

Get Away, Together: 19 Couples Vacations For You And Your Boo

Sometimes the ultimate test of a relationship is how well you travel together. More often than not, the best way to really connect with someone is when you’re both out of your element.
“Taking a break from the daily routine, the hustle, and the kids is healthy to reconnect. Sleep in and take time to enjoy pure and simple activities with each other,” says Lillian Aviles, director of business development for luxury travel company Journey Mexico. “Sometimes we get so caught up in the day-to-day that romance gets pushed to the side. Turn off your phone and take a look at the beauty that surrounds you.”
From international trips for couples to romantic vacations on a budget, these are 19 top romantic vacations for reconnecting with your partner and discovering new things about the world and each other.

Top Vacation Destinations for Storybook Romance

1. Vienna

Storybook charm permeates Vienna from Schönbrunn Palace (the private residence of the imperial family) to the Spanish Riding School, where Lipizzan horses have been trained for more than 450 years. Walk the routes Mozart walked and marvel at the twinkling lights that bedeck the plazas around the holidays.
winter vacation in vienna

Stay at: Hotel Bristol (from $219/night)

“Hotel Bristol has stately, ornate rooms and a beautiful view of the opera house that makes you feel like you’re on a grand tour in the 19th century,” says Alexandra R. “The city is filled with old-world charm, and staying in a hotel that similarly reflects this helps keep you in the fairytale moment even after a long day (or night) of roaming the streets.”

2. Paris

Paris is called the City of Love for a reason. You won’t find a more romantic or iconic city for couples anywhere else in the world. Elegant architecture, romantic side streets, and sidewalk cafes barely scratch the surface of what Paris has to offer couples. Cap it all off with a kiss under the glittering Eiffel Tower by night, and you’ll soon see why Paris is always a good idea.

Lobby of Le Roch Hotel & Spa in Paris, France
Le Roch Hotel & Spa

Stay at: Le Roch Hotel & Spa (from $385/night)

The boutique city hotel boasts a swanky address in Paris, in the 1st Arrondissement, between Place Vendôme and Place de l’Opéra. Its 37 rooms overlook Rue Saint-Roch, a charming side street dotted with iconic wrought-iron balconies.

3. Positano, Italy

“The romance in Positano is inherent,” says Alexia G. “It actually seems like a form of currency that keeps this bustling, coastal beach town alive with energy.”

Balcony of Le Sirenuse Hotel in Positano, Italy
Le Sirenuse

Explore Italy’s idyllic summer coast for a new kind of storybook romance. Sunbathe and sip Peronis, or explore the local vendors that pop up through the town’s narrow corridors. Hire a private car service to drive down the Amalfi Coast for a day, and spend the entire time stopping in at restaurants and landmarks, such as Ravello, the highest point in Amalfi.

Stay at: Le Sirenuse (from $868/night)

Top Vacation Destinations for Couples Seeking Adventure

4. Iceland

Iceland is an adventure-lovers’ paradise, full of white-water rafting, hiking, scenic drives, kayaking, snowmobiling on a glacier, and so much more. Each moment can be filled with adrenaline-pumping activities, but it would be a shame to miss the relaxing, meditative moments in Iceland’s many hot springs—which are often the perfect end to a day spent chasing thrills.
ponies in iceland

Stay at: Lambhús (from $87/night)

“Lambhús offers quaint little cabins in the countryside of southeast Iceland. It’s like you have your own tiny house, surrounded by snow-capped mountains and Icelandic horses,” says Joni S. “And you can get up early, whip up your own breakfast, and watch the sunrise before taking a kayaking adventure on a glacial lake filled with icebergs.”

5. Phuket, Thailand

“Thailand encompasses so many different categories and bottles them into one country. Once you’re on those incredibly turquoise-blue islands, surround by massive mountain rocks, it’s complete romance and adventure,” says Cessie C.
secluded pool in thailand
From elephant riding to hiking to the Tiger Cave Temple in Krabi to exploring Maya Bay (the famous spot where Leonardo DiCaprio filmed The Beach), the opportunities for adventure in Phuket are seemingly endless.

Stay at: Mandarava Resort (from $102/night)

Top Vacation Destinations for Foodie Couples

6. Napa Valley, California

Napa is an absolute must for foodie couples—especially those who appreciate good wine. The happy marriage between the two (food and wine, not you two lovebirds) is prevalent all throughout this region. Hire a private car or hop Ubers to check out some of the best off-the-radar wineries, including Artesa, Sterling, and Tank Garage. If you’re considering Thomas Keller’s The French Laundry—one of the country’s best restaurants—just do it. You only live once.

Front entrance of Napa River Inn in Napa, California
Napa River Inn

Stay at: Napa River Inn (from $168/night)

“Staying near the Napa Riverwalk means you can enjoy some of the city’s best dining, including La Toque and Morimoto,” says Alexia. “Make sure to stop by the Oxbow Public Market for some of the best casual dining in the region as well.”

7. New Orleans, Louisiana

NOLA has an intoxicating atmosphere that just makes you want to live life, bite by bite. Start with a sinfully good breakfast at the Cake Cafe. Stop in at Coop’s Place for an ice cold beverage and marinated crab claws. A visit to Erin Rose for a frozen Irish coffee and a poboy from Killer Poboys helps to round out this food tour on foot. For dinner, Pêche is a seafood favorite; you can’t go wrong with anything from the raw bar, and the whole grilled fish is an Instagram-worthy entree. Other classic recommendations (that don’t swing too touristy) include Cochon Butcher, Herbsaint, the Carousel Bar, Coquette, Commander’s Palace, and Bacchanal.

vacation in new orleans french quarter
@maggietyson_

Stay at: Hilton New Orleans, St. Charles Avenue (from $114/night)

“We love staying here as it’s within walking distance to the French Quarter, but not so close that you’re on top of all the noise and chaos,” says Becca D. “It’s so centrally located, so you can walk off all the calories you’re bound to inhale.”

8. Mérida, Mexico

When people think of authentic Mexican cuisine, Yucatán is often overlooked. But the state, with Mérida as its capital, is teeming with a wide and unique offering of delights. Local specialties include pan de cazón (layers of tortilla with a tomato, onion, and Serrano chili sauce filled with local white fish), poc chuc (grilled pork marinated in sour orange), and sopa de lima (shredded chicken and strips of tortilla with a sweet and tangy lime broth).

Pool and courtyard at Rosas & Xocolate Boutique Hotel + Spa in Merida, Mexico
Rosas & Xocolate Boutique Hotel + Spa

Stay at: Rosas & Xocolate (from $238/night)

“Its rich colors, outdoor showers, and chic rooftop terrace—great for a cocktail—make for a wonderful choice for a younger, sexy, and trendier experience,” says Lillian A.

Top Vacation Destinations for Beach and Chill Couples

9. St. Lucia

St. Lucia is fairly small in comparison to other Caribbean islands, but it has something for everyone. Its beaches are stunning for lounging, offering views of the iconic Pitons. Sample fresh cocoa beans at a plantation, sip local rum, or simply sit back and relax. If couples should want a little action, the botanical gardens have hot springs and waterfalls as well as top sites for snorkeling.

st lucia pitons
@_tbrumm

Stay at: Anse Chastanet Resort (from $300/night)

“This resort, the sister property to world-famous Jade Mountain, is overall a bit quieter, with more dramatic cliffside rooms. I love this property for the views, and the staff’s attention to detail,” says Daniela H.

10. The Maldives

Couples know that they will spend a bit more on a splurge trip like the Maldives, but the memories are simply priceless. There is a world-class coral reef, so be sure to grab snorkel gear and spend time exploring the reef. Simply stunning ways to spend the day with your boo include stand-up paddleboarding or a sunset cruise on a dhoni, a traditional boat used in the Maldives to see the dolphins making their daily migrations.

Water villa with pool at Six Senses Laamu Resort in the Maldives
Six Senses Laamu

Stay at: Six Senses Laamu (from $800/night)

“This is the perfect resort because you can spend all day doing nothing but luxuriating on their picture-perfect beaches or by their gorgeous pools, or just relax at your own luxury villa,” says Becca.

11. Rosemary Beach, Florida

The beach towns, restaurants, and laid-back living will make you feel as though you’ve stopped into a Ralph Lauren summer collection ad—and you don’t need a passport or a mega time commitment to do so. Pro tip: The best way to explore Rosemary Beach and the surrounding beaches is by bike.

Beach chairs and umbrellas on the beach at The Pearl Hotel in Rosemary Beach, Florida
St. Joe Club & Resorts

Stay at: The Pearl Hotel (from $510/night)

“Surrounded by Spanish architecture and thriving locally driven restaurants, you can rent a bicycle and bike along 30A highway, where you’ll stop along various picturesque beach towns,” says Alexia.

Top Vacation Destinations for Nature-Loving Couples

12. Belize

Belize is a visually stunning country that’s packed with nature activities. It is covered in sinkholes and boasts the world’s second largest barrier reef—as well as the famous Blue Hole diving paradise.

Pools at Hamanasi Adventure & Dive Resort, Belize
Hamanasi Adventure & Dive Resort

Stay at: Hamanasi (from $170/night)

“This resort is an amazing way to experience unique activities in the jungle and on the water,” says Elena O. “They offer a wide variety of nature adventures—from cave tubing and waterfall rappelling to diving the Blue Hole—that will please any nature lover.”

13. Lost Coast, California

The 25-mile trek that is the Lost Coast is perfect for nature lovers, as this is as close to roughing it as it gets. The entire trail is a stretch of California coastline nearly 300 miles north of San Francisco; it’s so rugged, roads have not yet been able to conquer it. If it can be done in nature, you can do it on the Lost Coast, from hiking to backpacking, fly-fishing, biking, walking, or even just sitting outside together sipping a California craft brew.

lost coast california vacation
@briforthespirit

Stay at: Various Campsites

“There are no designated campsites, mostly lightly suggested areas in which to pitch a tent,” says Mary Kate B. “The trail is astonishingly beautiful. You will pass through meadows, tide zones, and forests. If you’re looking for a challenging and secluded getaway for even the most experienced backpackers, this is it.”

14. Alaska

In Alaska, nature is all around you, no matter where you go. Rent a car and drive the state, but be sure to take your time and research before you go so you can see the things that are important to you as a couple. Hiking is number one for nature lovers, especially those hikes that are surrounded by water and waterfalls.
alaska vacation rental for couples

Stay at: The Ma Johnson’s Hotel (from $110/night)

“One of our favorite memories was in a small town called McCarthy. We drove 60 miles of dirt road to get there. The only hotel in town is called Ma Johnson’s. You are in the middle of nowhere with beautiful mountains surrounding you,” says Steph M.

Top Vacation Resorts for Couples to Get Busy

True, you can get down with your partner anywhere—we don’t need to tell you that. But if you’re looking for something a bit more on-the-nose, try one of these resorts specifically meant for sexy time. Get it, girl.

15. Hedonism II, Negril, Jamaica (from $352/night)

With a name like Hedonism, this resort leaves little to the imagination. The experience in person is no different. Hedonism is a nudist resort designed for couples who live “The Lifestyle”—a not-so-secret code for people who enjoy swinging. But don’t let that scare you off. It’s actually an incredibly curated, fun, provocative, safe, and clean experience—at a luxury all-inclusive resort in Jamaica, to boot.

Pool at Hedonism II Resort in Negril, Jamaica
Hedonism II

Hedonism II hosts sexy theme nights, erotic-inspired shows, pool parties, and more. But the culmination of any visit to Hedonism is a trip to the Romping Shop Playroom, where couples (and singles) are invited to explore whatever comes naturally to them. From voyeurism and monogamous fun to swapping and sharing, anything goes in the Playroom— provided you ask permission first.
But rest assured, if you don’t feel comfortable going quite that far, there’s plenty for everyone to enjoy. Only one half of the resort is nudist, and clothing is required in all dining areas and the gym. And sex is not a requirement; it’s simply easily accessible for those who want to explore.

16. Breathless Riviera Cancun (from $303/night)

“Breathless is a high-end all-inclusive resort with a sexy twist, and it definitely doesn’t disappoint, nor does it cross the line for those who might not be so comfortable with some of the clothing-optional hotels out there,” says Elena. “Everything from the room design to colors and music to the topless pools and late night parties makes you feel excited and open to possibilities.”
Breathless puts on nightly themed shows that get your mind racing about possibilities. One of the pools is always topless optional and holds foam parties with dancers every afternoon. And should you need time away from the resort, Riviera Maya is packed with activities, including snorkeling cenotes, visiting local parks, zip lining, and exploring local markets.

Top Vacation Destinations for Couples on a Budget

17. Montenegro

“Montenegro is an absolutely breathtakingly beautiful country that has gone largely undiscovered,” says Elena. “Food entrees run about 3 to 4 euros, beer is 2 euros, and an average, no-frills hotels price is 40 euros a night. Still, you’re experiencing the same type of beauty as you would in Italy but for half the price.”
vacation views montenegro
Some wonderful ways to experience Montenegro on a budget are to taste the local food, hike (which is always free), or raft down the Tara River.

Stay at: Hotel Conte (from $115/night)

18. Hawaii

Hawaii might not have the reputation of being a destination for romantic vacations on a budget, but through a few hacks, couples can experience the magic of the islands without breaking the bank. Snorkeling and hiking are two Hawaii musts that are always free. Visit Two Steps on the Big Island, or Kee Beach on Kauai, which has a beautiful, free hiking trail that is about two hours each way. The Road to Hana on Maui is also packed with hidden pools and waterfalls.

woman swimming in hawaii
Vincent Printy

Stay at: An Airbnb!

“Even cheap hotels in Hawaii are not cheap, so why not get an experience out of your stay?” asks Noa H. “One Airbnb was almost like a treehouse in the middle of the jungle. Another was a converted garage. The family that lived in the main house caught a 28-pound fish one day and invited us and the entire neighborhood for a cookout. That doesn’t happen in hotels.”

19. Medellín, Colombia

Medellín is doing a wonderful job showcasing its transformation from cartel stronghold to travelers’ paradise. Though it doesn’t shy away from shedding light on its once treacherous past, the city is focusing on its urban socialism, art, and growing culinary scene.
“In a city that is now just getting used to being in the travel spotlight and experiencing a sudden rush of tourism, Medellín still proves to be extremely affordable,” says Prin B. “The local fare is cheap, with stands offering delicious arepas, empanadas, and other goods at every corner.”
vacation views medellín colombia
Take the Inside Medellín Tour of Comuna 13. The free tour is conducted by locals who grew up in Comuna 13—one of the most violent neighborhoods in the ’90s and early 2000s. Today it is filled with street art and the famed Escaleras Electricas. Then take a cable car for just $1 to take in panoramic views from Santo Domingo and Parque Arví.

Stay at: The Charlee Hotel (from $156/night)

Trendy luxury and boutique style come together at The Charlee Hotel, which sits across from Medellín’s Lleras Park. The hotel has its own rooftop swimming pool and a retro style that is whimsical and fun. A full tropical breakfast is served each morning, and at night couples can dine on homemade Italian cuisine.

Categories
Lifestyle Well-Traveled

13 Cheap Wellness Retreats That Will Change Your Life

Think about your perfect wellness retreat. Maybe you envision beach yoga at sunrise, rehydrating with fruit smoothies in every color of the rainbow, wandering down cobblestone streets (arm-in-arm with your new travel friends), and relaxing on a massage table as a caring therapist kneads your body from head to toe. Ahhh—how dreamy.
But one look at the price of some of these luxe vacations, and those dreams come crashing down, fast. Are there any affordable retreats where you can soothe your mind, body, and soul without stretching your travel budget beyond capacity?
Once upon a time, you had to shell out big bucks to bliss out on a rejuvenating retreat. Nowadays, there are tons of affordable retreats around the world, complete with invigorating activities, inspiring workshops, cozy accommodations, and plenty of opportunities to bond with fellow travelers. So say sayonara to sticker shock, and check out these 13 cheap retreats. This is bliss on a budget.

Affordable Fitness & Yoga Retreats

In the mood for a getaway to reconnect with your mat and work up a sweat? Check out these affordable yoga and fitness retreats with totally zen prices.

Kripalu Center for Yoga & Health (Stockbridge, Massachusetts)

When: Anytime!
What: Known worldwide for its deeply moving yoga instruction, Kripalu Center for Yoga & Health invites guests for flexible, affordable retreats in the Berkshires. You can drop in on yoga classes, outdoor activities, and mindfulness workshops that will prove to be equal parts introspective and expansive. The beautiful mountain scenery will inspire you to disconnect from your screens and reconnect with yourself.

Kripalu Center for Yoga and Health in Massachusetts offers a cheap wellness retreat with stunning scenery.
Kripalu Center for Yoga & Health

It’s not all woo-woo, though. Kripalu stays grounded with its weekly whole foods cooking demonstration, where executive chef Jeremy Rock Smith will have you giggling about all the activities you’re taking so seriously during the day (and fueling your retreat with some seriously tasty meals). It brings everything back down to earth.
Price: Starts at $177 per night for rest & relaxation retreats, including accommodations

Giardino Ascona Pop-Up Yoga Retreat (Ascona, Switzerland)

When: October 14 to 17, 2018
What: How can a yoga retreat at a five-star hotel in Switzerland actually be affordable? We’re not sure, but somehow Giardino Ascona is offering just that. This yoga retreat includes four full days of pampering, complete with revitalizing vinyasas, Ayurvedic cooking classes, and optional spa treatments.

This five-star hotel in Switzerland offers an affordable wellness retreat option for any yoga lover.
Giardino Ascona Pop-Up Yoga Retreat

During your downtime, take one of the hotel’s complimentary bikes out for a spin. It’s just a short ride among beautiful scenery and fragrant flora down to serene Lake Maggiore. Talk about bliss!
Price: Starts at $950 for three nights, four days

Prana del Mar Yoga Retreat & Wellness Center (Cabo San Lucas, Mexico)

When: Various dates throughout the year; see the upcoming retreat schedule.
What: Between strolling miles of pristine beaches and taking yoga classes with internationally-acclaimed instructors, you might never need to slip on a pair of shoes when on a retreat at Prana del Mar. However, these inexpensive yoga retreats aren’t just about spending time on your mat.

Prana del Mar Yoga Retreat & Wellness Center in Cabo San Lucas, Mexico offers an affordable wellness retreat with gorgeous beach views.
Prana del Mar Yoga Retreat & Wellness Center

You can also add on a range of other fun activities, like watching sea turtles hatch, surfing, whale-watching cruises, horseback riding trips, cooking classes, and ATV tours. With so many natural treasures around the area, Prana del Mar does its part to preserve its surroundings by adhering to eco-friendly practices (like using solar power to heat the lap pool and recycling all wastewater) throughout the property. Unplug, and let the sound of the ocean waves soothe you throughout your time on one of these yoga retreats.
Price: Starts at $280 per night

Chicks on Waves Surfing & Yoga Retreats (Algarve, Portugal)

When: Various dates throughout the year; see the retreat calendar.
What: Dream of learning how to surf? There’s no better place to give the sport a try than the surf breaks in the Atlantic, especially with a group of likeminded women on a retreat with Chicks on Waves. These cheap retreats include surf lessons every day, along with body-strengthening yoga classes that will give you the balance and control you’ll need to hang 10 when you’re getting started on the board.
From transportation to the beach and surf gear to yoga mats and towels, everything’s included—the only things you’ll need to bring are some bravery, a bathing suit, and a willingness to bond with other women.
Price: Starts around $930 for a six-night surf and yoga retreat

Essential Zion Adventure at Red Mountain Resort (Ivins, Utah)

When: Anytime!
What: With its wild red cliffs, epic hikes, and breathtaking vistas, Zion National Park is a bucket list-worthy destination in and of itself for nature lovers. But Red Mountain Resort formalizes the retreat experience at this popular park with a package deal that includes healthy cooking demonstrations and fitness classes.

With its wild red cliffs, epic hikes, and breathtaking vistas, Zion National Park is a great cheap wellness retreat destination.
Red Mountain Resort

The real appeal of this natural park retreat, though, is hikes throughout Zion with one of the resort’s highly trained guides. They’ll even pack a to-go lunch to keep you fueled while you tackle Angels Landing (or one of the easier trails, if that’s more your fancy). And after all that trekking, you’ll love a soak in the resort’s indoor and outdoor seasonal pools. No need to compromise your creature comforts to have an adventurous outdoor retreat.
Price: Starts at $340 per night

eXtreme Hotel Circus Retreat (Cabarete, Dominican Republic)

When: Anytime!
What: If you’ve ever thought about running away and joining the circus, now’s your chance to give it a try at eXtreme Hotel. The eco-friendly retreat center will have you up in the flying trapeze, learning how to juggle, defying gravity on the aerial silks, and trying acrobatics in up to eight circus classes per day.
The quirky, inexpensive retreats also include tours of eXtreme Hotel’s organic farm, river tubing, and farm-to-table breakfasts and dinners. And if the circus retreat inspires you to quit your job and become a tightrope walker, don’t say we didn’t warn you.
Price: Starts at $1,200 for seven nights, eight days

Cheap Spa Retreats

Perhaps your ideal retreat consists of massages, body scrubs, facials, and all-around pampering. What could be better than that? These spa retreats will soothe your body without stressing your finances.

Jaya House River Park (Siem Reap, Cambodia)

When: Anytime!
What: Every culture takes its own approach to pampering. At Jaya House River Park, you can experience the distinctive art of Khmer healing on an affordable spa retreat. The expert staff will apply gentle finger pressure to ease tension throughout your body and re-energize tired muscles (a welcome relief after a long-haul flight to Cambodia!).

At Jaya House River Park, you can experience the distinctive art of Khmer healing on a cheap wellness retreat.
Jaya House River Park

Guests at the stunning hotel and spa—which makes its own shampoo, lotion, and body scrub—get a complimentary treatment every day of their retreat. No need to feel guilty about self-indulgence here; Jaya House River Park supports local organizations in artistic endeavors and landmine removal, among other socially responsible efforts.
Price: Starts around $206 per night

Museflower Retreat & Spa (Chiang Rai, Thailand)

When: Anytime!
What: Want a wellness retreat on the cheap? You can’t do better than at Museflower Retreat & Spa. Its affordable six-day retreats include a signature 90-minute massage, body scrub, foot massage, Thai massage, and a bunch of other spa treatments you’ll definitely enjoy.

Museflower offers affordable six-day retreats include a signature 90-minute massage, body scrub, foot massage, Thai massage, and a bunch of other spa treatments you’ll definitely enjoy.
Museflower Retreat & Spa

When you’re not getting pampered, take a dip in the Himalayan saltwater pool, drop in on a yoga class, indulge in an herbal steam, or bike around the local town. Then, snuggle into your cozy cottage for some rest and relaxation. This is a retreat, after all.
Price: Starts at around $765 for five nights, six days

Lasko Thermal Spa Resort (Lasko, Slovenia)

When: Anytime!
What: Everything centers around the thermal water at this Slovenian destination spa. The mineral water supposedly has therapeutic properties, which you can soak up on a spa retreat at the resort’s various pools and water-based treatments.
True to its Eastern European roots, Lasko Thermal Spa Resort also uses another type of liquid therapy as the basis for some spa treatments: Beer! It’s used in special beer baths and massages, which pamper the skin with natural vitamins, according to the spa. (Did Homer Simpson dream this up?)
Price: Around $96 per night for the Wellbeing Package

Cheap Retreats For Creativity & Mindfulness

We all need some headspace from time to time. These creativity and mindfulness retreats will give you just that, plus a whole lot of inspiration to take home with you.

Art Ovation Creative Retreats (Sarasota, Florida)

When: Anytime!
What: Art and music are at the heart of Art Ovation, a recently opened boutique hotel in Florida. Rooms come with their own musical instruments, like ukuleles, cellos, and guitars, along with sketching materials to help you get back in touch with your creative side.

Art Ovation in Florida offers a creative take on cheap wellness retreats.
Rich Schineller

But the art doesn’t stop once you leave your room—Art Ovation’s events calendar is chock-full of music lessons, art and wine tours, recitals, drop-in improv comedy classes, origami workshops, painting classes, and tons of other activities. Da Vinci, eat your heart out.
Price: Starts at $179 per night

Spirit Vine Ayahuasca Retreat Center (Bahia, Brazil)

When: October 20-28, 2018; November 17-25, 2018; December 15-23, 2018
What: Indigenous tribes of the Amazon have used ayahuasca, a tea made from psychoactive plants, for healing and spiritual purposes for thousands of years. You can experience the powerful effects of this psychedelic substance for yourself on an ayahuasca retreat, guided by experts who have studied with shamans around South America. The music and setting have been carefully designed to give you a safe, comfortable, and supportive experience throughout your inner journey.

Peaceful beaches at Spirit Vine Ayahuasca Retreat Center make it an excellent destination for a cheap wellness retreat.
Spirit Vine Ayahuasca Retreat Center

You’ll also have the opportunity to explore the jungle with a local guide, visit a waterfall, take yoga classes, and go on “visionary art explorations.” Your body will need to go all the way to Brazil for this retreat, but your mind will go much, much further.
Price: Starts at $1,650 for eight-day retreats

Talalla Wellness Retreats (Talalla, Sri Lanka)

When: Various dates throughout the year; see retreat inquiry form.
What: There’s no one path to wellness—that’s why Talalla offers a diverse selection of activities on its wellness retreats to help you achieve health, serenity, and happiness. Your body will get some TLC on the twice daily yoga, Pilates, and “Boxilates” classes, along with the surf lessons and spa treatments. Your mind gets its own workout through guided meditation and writing exercises.

Talalla Wellness Retreat in Sri Lanka is a great destination for adventurous travelers looking for cheap wellness retreats.
Talalla Wellness Retreats

And unique experiences, like Sri Lankan cooking classes, visits with elephants, and bike rides in local villages, will create memories that will inspire you for years to come. Who said the benefits of a retreat end on the last day?
Price: Starts around $1,015 for seven days

Le Monastère des Augustines (Québec, Canada)

When: Anytime!
What: Perhaps you’re looking for a retreat for your spirit. If so, you’ll find it at Le Monastère des Augustines, where you’ll stay in a restored cloister and choose a retreat theme that will feed your individual soul. Some of the monastery’s wellness retreats promise to renew your body through holistic health consultations, private spa treatments, and healthy meals, while others immerse you in local culture though guided tours of the property and contemplative museum visits.
But the most spiritual practice of all might be the vitality breakfasts—held in complete silence, so you can sip your coffee and be at peace with your earliest thoughts of the day, sans interruptions. That’s an affordable retreat ritual you can take home with you.
Price: Starts at $74 per night

Categories
Healthy Relationships Wellbeing

Are You Dating A Narcissist? Here's How To Tell And What To Do

Have you ever found yourself wondering if your partner is a narcissist? The truth is, if you have to ask yourself that question, the answer might be yes.
Narcissistic traits are often difficult to spot at first and can even seem magnetic and charming in the beginning; attraction to narcissists is often instantaneous, mysterious, and almost addictive. Unfortunately, you might not know you’re dating a narcissist until you’re already deep into the relationship.
We all might act a little selfish sometimes, and that’s just human. But being a little bit selfish is different from having a narcissistic personality disorder. “We’re all on the spectrum, and we all have narcissistic traits, but most of us don’t live in a narcissistic space,” says Shirani M. Pathak, relationship counselor, couples therapist, and founder of Center for Soulful Relationships of Silicon Valley. “Narcissists are very charismatic at first, and we are drawn to them. On the other hand, once you start to get more comfortable and familiar, you start to see the orange and yellow flags, and then it becomes time to reevaluate.”
Being in a relationship with a person with narcissistic personality traits or even full-blown narcissistic personality disorder (NPD) can have a toxic effect on the relationship and on your own mental health. Ultimately, dating a narcissist can lead you to feel like you are inadequate in some way; narcissists have a grandiose sense of self, and that can project itself negatively on you, making you feel as if your partner does not think you are good enough to match up to their exaggerated sense of greatness.
[pullquote]The first step to healing is to form a deep, empathetic understanding of what causes narcissism.[/pullquote]
But rest assured, there are ways to make the situation better. It is important to keep in mind that dating a narcissist is nothing to be ashamed of or to feel guilty over, nor is having narcissistic personality disorder. Of course, you likely did not plan to love someone with narcissistic personality disorder, just as your partner did not plan to have the disorder. But there is hope, and you can have a healthy and fulfilling relationship—it may just take a little extra work.
And if you ultimately decide that this is not the right relationship for you, that is nothing to be ashamed of either. Leaving a person with narcissistic characteristics is not always easy, but it is often the right move for women who feel like they are stuck.

Signs of a Narcissistic Personality

It’s not always easy to spot the symptoms of narcissism. The condition is deeply associated with egocentrism, meaning you may notice your partner considers their opinions or desires more important than yours. To take it one step further, the National Library of Medicine defines a person with NPD as someone with excessive self-importance, an intense preoccupation with themselves, and a lack of empathy for others.
According to the Mayo Clinic, there are some telltale signs of a narcissist. He or she will have an exaggerated sense of self-importance as well as a sense of entitlement, and they require constant, excessive admiration. He or she will also expect to be recognized as superior even without achievements that warrant it.
“Narcissists present themselves to the world as ‘I am larger than life,'” says Pathak. “One thing to pay attention to is how your partner treats waitstaff. If you’re on a date, watch how they respond to the waiters. This will tell you a lot about how this person really is. Narcissists think the world needs to cater to their needs or that the world revolves around them.”
A narcissistic person will talk a lot about themselves and tend to dominate the conversation. Favorite topics are their accomplishments or achievements, and they often focus on looks and putting others down to elevate their own sense of self.
In the beginning of relationships, narcissists are quick to fall hard and fast, and they may be overly flattering to make you feel special. Of course meeting someone who’s charming and totally into you feels good, but a person with narcissistic personality disorder will often treat you this way only to get what they want out of you.
Narcissists are apt to become impatient or angry when they aren’t treated uniquely, and they frequently have significant interpersonal problems. They will often react with rage or try to put the other person down in an attempt to make themselves seem superior. They tend to react poorly to stress and adapting to change. Depression and moodiness are common when they fall short of perfection.
People with narcissistic personality disorder also tend to make their partners feel constantly in the wrong or like they are “crazy.” If you have pointed out issues you see within the relationship, and your partner is consistent in telling you that you are wrong and often has you questioning your own motives in scenarios where you know yourself to be level-headed, that is one of the best ways to know they’re a narcissist. “This is a denial of your reality or your version of the truth,” says Pathak.

Causes of Narcissism

While it can be incredibly frustrating, painful, and confusing to be in a relationship with a narcissist, the first step to healing is to form a deep, empathetic understanding of what causes narcissism.
It is important to recognize that narcissists may be dealing with emotional wounds from their past, says Pathak. “Because they have this grandiose way of being, and because of the way they present themselves to the world, with an over-inflated ego, it is difficult to forget that what they are covering up is a very fragile, wounded self-esteem deep down inside.”
It’s not entirely clear what causes narcissism, but it is often the result of psychological or physical trauma that can stem from childhood, resulting from intense coddling to neglect or abuse. If a child experienced manipulative parents growing up, this could also be a cause.
“Narcissism can sometimes be the result of physical neglect or abuse,” says Pathak. “It is associated with emotional wounds that are too painful to look at, and if you ask them about it, they will deny any difficult upbringing or difficult experiences because the defense mechanism is that strong. It will not let them acknowledge there is pain that they are covering up.”

Changing a Narcissist

So, can narcissists change? Well, the answer is both good and bad. The good news is yes, absolutely, people with narcissistic personality disorder can experience successful treatment. The bad news is that their partners can’t often convince them to seek help.
“Narcissists are absolutely capable of change, but it is not something you as the partner can tell them they need to do.” says Pathak. Narcissists have to come to this conclusion on their own, which is true of most humans and their issues. Nobody wants to hear from someone else that they have to change. The desire to change always has to come from within.

How Dating a Narcissist Affects You

Often narcissism can have a negative impact on a partner in a romantic relationship. According to a study conducted by the Society for Personality and Social Psychology, narcissism was found to be negatively related to commitment. The study shows that this was a result of the narcissists’ perception of alternatives to their current relationship. Narcissists often report less commitment to their ongoing relationships, always with the notion that there might be someone “better” out there waiting for them.
[pullquote align=”center”]“Women can make relationships with narcissists work with a lot of gentle love and care for themselves.”
—Shirani M. Pathak, relationship counselor and couples therapist[/pullquote]
“Dating a narcissist can make things for yourself, as the partner, worse. It can lower your self-esteem, and, again, make you feel as if you’re crazy for questioning anything,” says Pathak.
On the other hand, she says, it can help to bring about change. “There comes a point sometimes when people realize that the pain no longer works for them. As long as you do what [you need] to take care of yourself, and recognize that the status quo does not work for you, that’s when you can get the support to make the catalyst for great change.”

Having a Healthy Relationship With a Narcissist

Yes, it’s possible. Just because you are in a relationship with a narcissist does not mean that you need to end it. There are ways for you to handle yourself in situations so that your mental health is not compromised and your needs are met. But this relationship model will not work for everyone, so it is important to recognize yourself and to listen to your inner voice to determine whether it is right for you—and to honor yourself if you realize that it ultimately is not.
“Women can make relationships with narcissists work with a lot of gentle love and care for themselves,” says Pathak. “The perfect attraction for a narcissist is to someone with a wound that is complementary to their wound. We all have our own emotional baggage, but there are some personalities that end up being the perfect puzzle piece that fits so well in this beautifully orchestrated relationship dance with a narcissist.”
Often people who are attracted to narcissists tend to have low self-esteem or struggle with issues of depression or anxiety. They meet this charismatic, charming person who is drawn to them, and they start feeling incredibly special—until they then find themselves too far in.  
“The best way to be in relationship with someone with those tendencies is to make sure that you are doing your own work and getting the support you need to nurture and grow your self-esteem. When you have low self-esteem, that is likely how you got into the relationship in the first place, and when you’re always the one feeling ‘crazy,’ it will make you feel worse.”
Boosting your own self-esteem is the first way to start to change. Sometimes the narcissist in the relationship will notice and recognize that they need to change as well, in order to not lose you.
“It’s about trusting that if the relationship is meant for you, then it will do its thing. We all want to be loved unconditionally, but that does not mean we accept unacceptable behavior or violate our own boundaries and further perpetual abuse,” says Pathak.

How to Break Up With a Narcissist

Unfortunately, people with narcissistic personality disorder aren’t always going to be willing to do the work to change. And it’s unlikely that being in a relationship is what will push them to do the necessary work. As the partner, you do not shoulder the burden of having to change, fix, or save someone. Your priority should always, first and foremost, be to yourself and your own well-being.
So if you decide that this relationship is not benefiting you or making you feel good, that is entirely okay, and there is no reason to feel any sense of guilt or abandonment, even though you might feel that way knowing the emotional damage that underlies your partner’s narcissism.
“Leaving a narcissist should always be done with love and kindness, as should any breakup,” says Pathak. “Always take ownership for your part, and never make it about the other person.” She stresses that this does not mean being dishonest, but instead to say that the relationship does not work for you, and that it’s time to end it. “Keep it short and sweet. At this point, [narcissists] will be triggered and defensive, and there’s no sense in having a conversation with a wounded person who is getting more activated. Have the kind conversation with as much simplicity as possible.”
If you want to speak to someone regarding your situation, or if your partner’s narcissism is negatively affecting you, professional help is always available. Psychology Today has a directory that can help place you with a licensed, certified therapist in your area, and there are many types of therapy you may benefit from.

Categories
Nosh Nutrition x Advice

5 Nutritional Yeast Benefits Your Body Will Love

Have you ever tasted a dairy-free “cheese” and wondered how it gets its addictively tangy flavor? It’s a secret ingredient that the vegan community’s known about for years called nutritional yeast. Yep, it’s similar to the stuff that’s used to make bread rise! But nutritional yeast benefits go far beyond boosting the taste of plant-based foods. These flavorful flakes (which are gluten-free!) are packed with nutrients our bodies crave and offer positive effects for our health.
Still not convinced about nutritional yeast (or just want to know how you can actually incorporate it into your diet)? Sarah Skovran, a registered dietitian nutritionist who specializes in plant-based diets, sat down with HealthyWay to talk about the benefits of nutritional yeast and offer some tips on cooking with it. (Hint: It’s not just for vegan cuisine!)

What is nutritional yeast?

Let’s be honest: You probably didn’t start salivating when you first heard of nutritional yeast. The name does it no favors, but it’s actually some pretty good stuff.
“Nutritional yeast is an actual yeast grown on another substance—often molasses—then harvested, dried, and deactivated,” explains Skovran.
Is there a difference between conventional yeast and nutritional yeast? Certainly—and don’t expect nutritional yeast to give you fluffy loaves of bread. Unlike baker’s yeast (which is used in breads and pastries) and brewer’s yeast (used to brew beer), nutritional yeast is no longer living, so it won’t offer certain culinary effects.
“It won’t make liquids frothy or baked goods rise,” adds Skovran.
[pullquote align=”center”]“Try just a couple tablespoons at a time to see if you like it without committing to a large amount.”[/pullquote]
Typically, nutritional yeast (also known as nooch) comes in two forms: flakes and powders. It’s available at health food stores and some grocery stores, like Trader Joe’s (look for it in the baking aisle or specialty diet sections).
“When people first hear about this ingredient, which I tend to think of as a flavoring, they’re reluctant to try it. If you can get it in the bulk section, you can try just a couple tablespoons at a time to see if you like it without committing to a large amount,” Skovran says.
As for the flavor, it’s tough to describe. People generally say it’s a little bit cheesy and nutty. Nutritional yeast can also introduce that umami flavor (a savory taste, usually from broth and meat) that plant-based cuisine sometimes lacks, says Skovran.
“When people switch over to a plant-based diet, they sometimes pull all the meat and dairy out of their meals and just eat what’s left, but they don’t notice that they’re missing that umami,” she says. “For me, that flavor is key to maintaining a plant-based diet.”
This is why nutritional yeast has been a staple in most vegan kitchens for years! But once you understand the full spectrum of nutritional yeast benefits, you’ll want to stock some in your pantry—even if you don’t adhere to a plant-based diet.

What are the benefits of nutritional yeast?

On its own, nutritional yeast is a healthy, low-calorie ingredient that does the body good. But the benefits of nutritional yeast get taken to new heights when you consider the fact that almost all brands of nutritional yeast are fortified with vitamins and minerals. Here are are a few of the most compelling benefits of nutritional yeast:

1. It’s a complete protein.

It’s no surprise that protein is a critical component of a healthy diet. But not all sources of protein are created equal. The proteins in the body are made of a combination of up to 20 amino acids. Nine of those amino acids are considered “essential.” A complete protein contains all nine of those essential amino acids. While it’s tough to find a complete protein outside of animal products, one of the biggest benefits of nutritional yeast is the fact that it contains the nine essential amino acids the body needs—all from a vegan source.
“Two tablespoons of nutritional yeast contain 5 to 10 grams of protein, depending on the brand, which is a significant amount,” says Skovran.

2. It’s loaded with fiber.

The benefits of nutritional yeast also include a boost to our digestion and gut health, says Skovran. Why? It has a remarkably high fiber content, usually somewhere between two and five grams of fiber per two-tablespoon serving. According to the Mayo Clinic, fiber helps keep bowel movements regular, may reduce your risk of hemorrhoids, lowers cholesterol, and keeps your blood sugar levels in check. That’s some serious motivation to incorporate nutritional yeast into your diet.

3. It’s a vegan- and vegetarian-friendly source of B12.

For vegans and vegetarians, finding a plant-based source of B12 is the equivalent of spotting a unicorn in the wild. Fortunately, one of the benefits of nutritional yeast is that a two-tablespoon serving from many brands of the product contains a full day’s supply of this important vitamin, along with ample amounts of vitamin B6 and vitamin B2 (also called riboflavin).
“B vitamins play a big role converting food into energy. B12 is also important to the central nervous system, and if you don’t consume enough, you risk developing neurological issues that can become irreversible,” says Skovran.

4. It’s packed with vitamins and minerals.

Not into taking daily supplements? Try eating nutritional yeast. It’s fortified with tons of vitamins and minerals that will help keep you healthy. Depending on exactly which brand you choose, nutritional yeast may contain ample amounts of folate (which may help prevent certain birth defects) and zinc (an important mineral for immune function and healing), among other vitamins and minerals.

5. It adds that umami flavor to foods.

The benefits of nutritional yeast don’t stop at its nutritional composition—they also include that rich umami flavor. Making sure your food has that component can make it easier to stick with a diet that’s low in animal products, says Skovran.
But here’s another fascinating fact about umami: It may actually help you self-regulate your eating habits during meals, whether you’re eating a plant-based diet or not, according to a recent study from the Beth Israel Deaconess Medical Center. Do you struggle with overeating when presented with your favorite meal? (Who doesn’t?) Toss on a little nutritional yeast and see if it helps you with portion control.

It’s clear that nutritional yeast benefits make it a valuable ingredient, but is there anyone who shouldn’t eat it?

“It’s possible to be allergic to nutritional yeast, but I’ve never personally seen it,” says Skovran.
Overall, there really aren’t any nutritional yeast dangers for most people. However, if you have a sensitivity to active yeast, your body may not tolerate nutritional yeast well. Your best bet? Check with your doctor if you have any concerns.

Using Nutritional Yeast in Your Kitchen

So you’ve bought a container of savory yeast flakes and you’re ready to add them to your diet. What’s the best way to use nutritional yeast in food?
Try substituting this savory yeast for Parmesan cheese on pastas, says Skovran. It will give you that familiar flavor and texture, but with no fat or dairy. It can also make a pleasant addition atop veggie stir-fry and leafy green salads.
“You can also include nutritional yeast as part of a spice rub if you’re grilling meat, or add it to homemade breads to give it a cheesy aftertaste,” she adds.
[pullquote align=”center”]Umami flavors may actually help you self-regulate your eating habits during meals, whether you’re eating a plant-based diet or not.[/pullquote]
But that’s not all: Nutritional yeast can also be used in vegan “cheese” sauces.
“A cheese sauce that I love is just a drained can of hearts of palm mixed with three to four tablespoons of nutritional yeast in a food processor,” Skovran says.
And if you’re looking to make your movie night snacks a bit healthier, sprinkle some nutritional yeast atop your popcorn. You can thank us later.
From a tasty flavor to ample vitamins and minerals, the benefits of nutritional yeast make it a worthy addition to your regular diet. Experiment by putting nutritional yeast on things you’re already eating—soon enough, you might find yourself sprinkling it on all your meals.

Categories
No Gym Required Sweat

How To Start Running Correctly So You’re Not Miserable

Are you ready to lace up your shoes and hit the pavement for your next cardio workout? If you’re looking for guidance on how to start running, we’ve got you covered.
From expert tips and training plans to running gear and how to stay motivated, this beginner’s running guide is packed with information to help get you started.

What are the health benefits of running?

Ask any runner what the benefits of running are, and you’ll likely get a long list of physical and mental perks, including increased energy, reduced stress, improved mood, stronger muscles, weight loss, and a decrease in risk factors of certain diseases, such as high blood pressure and cardiovascular disease.
But if you’re new to running, you might be wondering if the benefits you hear all of your running friends boast about are really true. The good news is, most of them are.
In fact, Fitbit Ambassador and professional runner Sara Hall believes that running is the best bang for your buck when it comes to time, energy, and resources.
And there are plenty of studies to back up the claims about the physical and mental health benefits of running.

  • For people who have high blood pressure (hypertension), aerobic exercise may be a good alternative to pharmaceuticals for lowering blood pressure.
  • If you run outdoors, the natural environment of forests and parks may cut your risk of suffering from poor mental health in half, according to researchers at the University of Glasgow.
  • Running is not as bad on your knees as you might think. In fact, a 2016 study found that the more people run, the less likely they are to suffer from knee pain.
  • Hitting the pavement also helps you sleep better, according to one study.
  • But probably one of the most compelling health perks of running comes from the cardiovascular benefits. Researchers say running—even short durations—can reduce the risk of death from cardiovascular disease.

What are the training options for beginning runners?

Now that you understand the awesome physical and mental health benefits of running, it’s time to get started. As with any other form of exercise, there are tons of ways to begin your running journey.
While it may be tempting to go all out right away, Hall says the rule of thumb is to start gradually, especially if you’re new to cardio workouts. “Ideally, you want to start with one to three miles, even if it means inserting walking breaks into your workout and just running a few minutes at a time,” she explains.

HealthyWay
Andrew Tanglao

When you’re ready to step it up, Hall recommends boosting your overall volume of weekly running by 10 percent—an increment that should be small enough to help you avoid injury. But if you can’t add more exercise to your week, she says to gradually increase the length of all runs and workouts so you can get used to spending more time on your feet.
Your running goals will determine how much you should run each week. “If you’re attempting to run your first 5K, for example, two to three times per week should suffice,” says Hall. But if your goal is to run faster, Hall says you need to aim for at least four days per week.
Legendary running coach Jeff Galloway gives similar advice and says that running every other day allows for recovery and physiological improvements to occur.
Galloway’s running method, Run Walk Run, is an excellent way for new runners to get started on a training plan. “My Run Walk Run method gives you control over the running experience,” he explains. “By adjusting the amounts of running and walking from the beginning it is possible to avoid injuries, exhaustion,” and burnout, Galloway adds. Here is a sample Run Walk Run training plan for a beginner.

Basic Tips

Start with a warmup walk of three to five minutes. Ease into five to 15 seconds of running followed by 30 seconds of walking from the beginning of the workout. Depending on your one-mile time, Galloway recommends the following breakdown of running followed by walking:

  •   18 min/mile: run 5 sec/walk 30 sec
  •   16–17 min/mile: run 7–10 sec/walk 30 sec
  •   15 sec/mile: run 12–15 sec/walk 30 sec
  •   13–14 min/mile: run 15 sec/walk 15 sec or 20/20 or 30/30
  •   11–12 min/mile: run 30 sec/walk 15 or 40/20 or 60/30
  •   10 min/mile: run 60–90 sec/walk 30 sec
  •   9 min/mile: run 90–120 sec/walk 30 sec

“After a week or so, if all is well, either add five seconds to the run segment or subtract five seconds from the walk if you want to step up,” says Galloway. He recommends increasing your distance by using a very gentle strategy of five to 15 seconds running followed by 30 seconds of walking and increasing by half a mile every 14 days.

HealthyWay
Francesco Gallarotti

Galloway, who began using this method in all of his runs in 1978, says he still uses the techniques for his training and races. In fact, he qualified for the Boston Marathon in 2013 by running 30 seconds/walking 15 seconds.

How do you incorporate running into an overall fitness program?

If your overall fitness routine includes other actives such as cycling, weight training, yoga, or boot camp–style classes, you might be wondering how in the world you’re going to squeeze in a few days of running. The good news is, with some planning and knowledge of how to pair certain activities together, you can create a balanced and effective exercise program that includes lacing up your running shoes.
Hall recommends carving out time each week for strength training, especially if you want to keep running for the long haul. Core strength is one area she focuses on and tells new runners to spend some time training.
“Having a strong core helps keep your body from collapsing like an accordion,” Hall explains. Spending time strengthening your core and gluteal muscles will help you engage them as you run, which takes some of the load off your lower legs.
Starting out, it’s wise to have one day in between runs. If your goal is to run three days each week, for example, set a schedule that allows you to run on Monday, Wednesday, and Friday. You can use your “off days” for other workouts, such as strength training, yoga, cycling, swimming, or other cross-training activities. But if three days feels like too much, aim for two days each week.

How do you set realistic goals for running?

The one thing any seasoned runner will tell you is to go slow. This advice applies not only to the speed at which you start running but also to the overall goals you set.
There are a variety of race distances available, which makes it easy to find a few that work best for you. When you’re just beginning, the general rule of thumb is to start with a 5K race. This distance seems to be the sweet spot for most beginning runners because it’s not too much to take on, yet it’s enough to feel like an accomplishment.
If you need some accountability when training for a race, you can partner with a friend, join a running club, or use a training app to help you stay on track. Just make sure you allow yourself enough time to train for your first race.
Many runners use Hal Higdon’s training plans when preparing for a race. Higdon recommends that novices follow an eight-week training plan. He has several other training plans for various distances. For example, his website says to allow 12 weeks when training for a half marathon.

How do you stay motivated?

Even the best runners have peaks and valleys in their training. The key to not letting a bad run (or series of not-so-great runs) get you down, Hall says, is to remind yourself that when you’re getting stronger, you will have days when your muscles are tired and need to recover. “When that happens, focus on running the right effort rather than a certain pace,” she explains.
Hall suggests that you can view these runs as a good reminder to pay attention to sleep and nutrition to give your body what it needs. “It’s also a good way to build mental toughness for when you come to that point in the race where your body wants to quit,” she adds.

HealthyWay
Ev

Galloway recommends taking your focus off of speed or the negative effects and instead to look forward to your next run. He also recommends running with a friend or choosing a scenic location with a gentle pace and strategy for your next run to help pull you out of a rut.
After you’ve been running for a while, you might begin to wonder if there are ways to change up your workouts.
Here are some ideas from Galloway:

  • One run can be long and gentle, in a scenic area if available, every 14 days. Pace should be three to four minutes/mile slower than when running a 5K. Gradually increase by half a mile on each run as desired.
  • One 30–45 min run can include form-improvement drills and race pace (quarter mile) segments. You can learn how to stay on pace while trying out various Run Walk Run strategies.
  • Another 30–45 min run could include the drills and some hill running to build strength.

What about running gear? Do you need it?

One of the appeals of running is not having to invest in a lot of gear. At a minimum, you need a decent pair of running shoes. Choosing the right shoe for you does require spending time with someone who understands how running shoes should fit.
Bruce Pinker, a foot and ankle surgeon who is board certified by the American Board of Podiatric Medicine, says the size number is not as important as the way the shoe holds the foot. That’s because a size 9 in one brand may fit like a size 9.5 in another brand.
“There should be ⅜ inch from the tip of the longest toe to the end of the shoe, and the width should be snug but not tight,” he explains. “New running shoes need to be broken in gradually and should be walked in for several hours (depending on the style and brand) before running,” he adds.
Pinker also points out that running shoes need to be replaced after 300 to 500 miles of use, as the midsole breaks down. The midsole provides cushion and shock absorption, and replacing the shoes can help prevent injury.
After you find the right shoes, clothing comes next. Generally speaking, stick with what feels comfortable. That said, if you’re exercising in hot or cold climates, make sure you’re wearing clothing that supports the weather. Most new runners will purchase running pants or shorts, socks, and a sweat-wicking shirt. Most women will also want to wear a supportive sports bra.
Whether to invest in a GPS watch is up to you. You may want to wait a few months to make sure you plan on running for the long haul before spending a few hundred dollars on a watch. There are apps on your phone that can track the distance of your run—as long as you bring your phone with you. That said, a good GPS watch that also tracks your heart rate is a nice addition to a running program.
Now that you have the basics on how to start running, it’s time to lace up your shoes and get outside. And always remember, if you have any questions or concerns about your health and starting a new exercise program, make sure to check with your doctor before your first run.

Categories
Gym x Studio Sweat

Train Like A Navy SEAL With TRX Workouts

Take a peek inside any TRX class, and it’s easy to see why this style of training is so popular. TRX exercises can help you tone and strengthen every muscle in your body without the use of dumbbells or machines.
All it takes is your body weight, TRX suspension ropes, and a willingness to give it all you’ve got for at least 20 minutes. If you’re looking for a way to change up your workout at home or at the gym, you might want to give TRX training a try.

What is TRX?

Total Body Resistance Exercise (TRX) was developed in 1997 by Randy Hetrick, a Navy SEAL. While on deployment, Hetrick created his answer to staying fit while having no access to training facilities: the first version of TRX, which used parachute webbing and a jiu-jitsu belt.
From the launch of TRX Suspension Training courses for instructors in 2005 to the major milestone of one million TRX users just five years later, this simple suspension system continues to make waves in the fitness industry.

The Health Benefits of TRX

We all know the health benefits of exercise, but finding the time to prioritize movement is sometimes easier said than done. That’s why using TRX exercises for a total body workout makes so much sense.

A post shared by TRX® Training (@trxtraining) on


Not only can you exercise all the major muscle groups in your body during one workout, but you can also choose to do it from the comfort of your own home or take a class with a certified trainer. While the list of TRX benefits goes on and on, here are a few that rise to the top:

Total Body Workout

TRX exercises allow you to get a full body workout using a single tool: the TRX Suspension Trainer. Miguel Vargas, training and development manager at TRX, says the benefits come from being able to work on your range of motion, mobility, strength, and conditioning simultaneously.

All Core, All the Time

The other well-known benefit of TRX is the ability to work your core with every exercise. In other words, Vargas says, you’re not just targeting one specific spot during a single exercise. “When you’re holding on to the handles and performing an exercise, your body has to fight the instability of the single anchor point, which then helps create more core stability,” he explains.

Adaptable to Most Skill and Fitness Levels

TRX Suspension training is an excellent modality for developing self-awareness around bodyweight training. Hilton Head Health certified personal trainer David Chesworth says that one of the greatest things about it is that TRX training is adaptable to all levels of mobility, ranging from someone who has difficulty standing upright to an Olympic athlete.

Increase the speed for a cardiovascular workout.

TRX workouts are typically associated with muscle strength and conditioning, but you can also increase your heart rate and get a decent cardiovascular workout by moving through the exercises at a faster pace.

Helps With Rehabbing Injuries

“TRX allows for rehab professionals to perform exercises with clients that they might not be able to do otherwise,” explains physical therapist Kellen Scantlebury of Fit Club NY. For example, Scantlebury says movements like the squat, row, and single-leg deadlift can be very difficult to perform after injury. “Using the TRX for assistance, however, helps the client perform these movements with reduced difficulty.”

How does TRX training work?

When you first look at a TRX system, it can be difficult to picture exactly how to use the straps. But once you see someone use it and you experience it for yourself, the movements will begin to make perfect sense.
TRX training is based on seven movements: push, pull, plank, rotate, hinge, lunge, and squat. Regardless of the exercise you’re doing, suspension training constantly challenges your core for a true total body workout.
Chesworth says the TRX single-anchor, double-handle system makes for the perfect blend of stability and mobility. “Through this mechanism, it challenges the stabilizer muscles of your own body to activate and adapt [to] inefficiency in a safe way,” he explains.
[related article_ids=1006260]
You can adjust the length of the TRX system for different exercises to make the movements more challenging. Adam McAtee, a Club Pilates instructor, says that increasing the length makes a longer lever, which creates more instability (causing the body to work harder to control the TRX). You can adjust the level of difficulty by changing the width of your stance, the speed at which you complete the exercises, and the angle in which your body is positioned relative to the anchor point (for example, the lower you are to the ground, the more difficult the row will be).
When you are performing arm exercises such as a triceps press or bicep curl, McAtee says the TRX system should be mid-length. When you are performing floor exercises such as a plank or bridge, the TRX can be lengthened even further to what’s called mid-calf, which is when the foot cradles are at the height of the student’s calves.
“It’s also important to note that during standing TRX exercises it is easy to adjust how much body weight the muscles absorb,” says McAtee. “The closer you place your feet to the anchor point, the more weight you will be working with.” So, if the exercise feels too heavy, simply walk away from the anchor point to adjust the difficulty level. If you’re not experiencing enough resistance, you should move closer in toward the anchor point.

Tips for Using TRX Equipment

You can use the TRX Suspension Trainer both indoors and outdoors. If you’re new to TRX training, it may be a good idea to take a class with a certified instructor who can show you how to adjust the TRX trainer and spot you as you learn how to do the exercises properly. If you decide to do TRX exercises on your own, however, here are some basic tips to be aware of as you get started:

  • Choose a workout area measuring at least eight feet long by six feet wide, and make sure you’re on a flat, non-slip surface.
  • You need to attach the TRX Suspension Trainer to a secure anchor point that is strong enough to support your body weight. According to the TRX Suspension Trainer set up and user tips video, suitable anchor points include doors, sturdy beams, weight racks, heavy bag mounts, railings, trees, or even fences. Always weight-test the equipment before doing your first exercise by pulling on the handles.
  • Attach the suspension device to the anchor point by wrapping it as many times as necessary to ensure that the trainer hangs six feet from the ground.
  • When you’re using the TRX, the length of the straps should be determined by what part of the body you’re focusing on. TRX certified personal trainer Nedra Lopez explains that the shorter strap length is indicated for working out the back, biceps, and legs with moves like lunges and squats, while the longer setting is used for chest, tricep, hamstring, and glute work along with core-specific workouts.
  • Take the time to understand what right looks and feels like, says Vargas: “You can easily challenge many of the exercises by simply walking your feet closer to the anchor point, adjusting your foot position to challenge your center of gravity, or change the speed of the movement.”
  • Vargas also recommends using the TRX Training App, especially if you’re new to training on the TRX Suspension Trainer. “You have access to great coaching tips, fun and challenging workouts, and you can take the workouts with you wherever you have your TRX Suspension Trainer,” he adds.

TRX Workout to Try for Yourself

There are multiple ways to design a TRX workout that will fit your skill level and help you reach your goals. If you’re relatively new to TRX exercises, starting off with a basic total body circuit is the safest and most effective way to train.
Once you gain some knowledge, strength, and confidence, you can incorporate more advanced moves or make the TRX exercises you’re doing harder by adjusting the length of the system. You can also divide your workouts up to target different muscle groups and body regions. For instance, perform multiple exercises for your upper body on day one and lower body exercises on day two.
Here’s a TRX workout that starts off light and ramps up in intensity. The goal, says Vargas, is to finish with your legs and arms a little shaky and your heart pumping.

TRX Total Body Workout

Perform each of the following exercises for 30 seconds in the first round, 40 seconds in the second round, and 50 seconds in the final round. Rest for 30 seconds in between each round (or as needed).

TRX Squat Row

HealthyWay

TRX Forward Lunge With Y-Fly

HealthyWay

TRX Crossing Balance Lunge

HealthyWay

TRX Chest Press

HealthyWay
 

TRX Mountain Climber

HealthyWay

TRX Diagonal Runner

HealthyWay

TRX Jump Squat

HealthyWay

TRX Triceps Press

HealthyWay
When you’re ready to design your own routine, Chesworth says an all-encompassing TRX workout should include these movements: planks, push, pull, hinge, squat, lunge and rotations. Once you learn the basics, the TRX workout is sure to become a staple in your routine.

Categories
Conscious Beauty Lifestyle

Can Collagen Supplements Really Give You Better Skin?

No longer am I the carefree twenty-something who wore SPF 15 (when I remembered to wear sunscreen at all) so I could “get a good base.” Now that I’m in my early—okay, mid—thirties, I apply lotions, creams, and serums constantly. I’ll try just about anything that promises to reduce the number of fine lines and (dare I put it in writing?) wrinkles that are slowly appearing on my face.
Which is why I am so interested in the current collagen craze. There are a host of collagen supplements that promise to restore and rejuvenate the skin, but do they really work?
I spoke with Paul Dean, MD, a San Diego-based dermatologist (and creator of Skin Resource.MD cosmeceuticals) to find out if collagen supplements really can give you better skin or if it’s just wishful thinking. Here’s what he had to say.

What is collagen?

“Collagen is the most abundant protein in our bodies,” Dean explains. “It’s found in muscles, bones, skin, blood vessels, the digestive system, and tendons.”
Collagen is what helps give our skin strength and elasticity, and it’s what replaces dead skin cells. Unfortunately, our body’s collagen production decreases as we age, often starting as early as a woman’s twenties and peaking around menopause.
And collagen depletion doesn’t just mean more fine lines. It can also affect bone and joint health, which is why it is so important to not only protect the collagen stores your body currently has but to stimulate collagen production, too.
Though collagen does naturally decrease over time, certain activities can speed up collagen depletion. “Eating high amounts of sugar, excessive sun exposure, and smoking decreases our collagen production,” says Dean. “So as we age we need to increase our [collagen] levels to slow down the aging process from the inside out.”

A Quick Guide to Collagen Supplements

According to research done by the Nutrition Business Journal, Americans spent almost $100 million on collagen supplements in 2017. That must mean they work, right? Don’t hold your breath.
According to Dean, “Collagen supplements simply won’t replace or stimulate new collagen growth in the skin.”
Still, some research suggests that collagen supplements may improve wrinkles and skin elasticity. According to one study, significant improvement in skin elasticity was shown in participants who took a daily blend of collagen peptides and antioxidants. However, the study was conducted over a short period with a small number of participants and relied heavily on participant questionnaires. So the results, while promising, are in no way definitive proof that collagen supplements actually work.
[pullquote align=”center”]There is some evidence that collagen drinks and other ingestible supplements actually do improve skin elasticity and moisture.[/pullquote]
If you still want to try a collagen supplement, it helps to know a little bit about how collagen supplements—especially powders, drinks, and pills—are made before you buy. And vegetarians and vegans, I’ll warn you now: You’re not going to like it.
These types of collagen supplements are made from animal proteins that are often derived from the hides and bones of cows, chickens, and other animals. This is actually the same way that gelatin (yes, the stuff that makes your Jell-O jiggle) is made. When the meat cuts that contain the most collagen (bones, tendons, fatty connective tissue) are cooked slowly to a certain temperature, the collagen begins to melt and eventually forms a thick gelatin, which is what most collagen supplements (and gelled snacks) are made of. The more you know, right?
There are hundreds of collagen supplements on the market. Some are focused on collagen as a dietary supplement, but most are found in the skincare aisle, promising more youthful-looking skin by improving elasticity and moisture. Here’s a quick, research-backed guide to help determine if various collagen supplements are worth the cost.

Collagen Powders, Vitamins, and Drinks

Collagen powders are a popular collagen supplement because they are usually tasteless and can be added to everything from your morning oatmeal and coffee to your evening meal. Because they can be added to just about anything—and because one scoop usually provides the recommended supplemental amount of collagen—collagen powders are often pricier than supplements in pill form.
Collagen drinks are similar oral supplements and are often marketed as collagen water or collagen juice. These are most often derived from fish (still not vegan, but if you’re a pescatarian, collagen drinks are usually okay to imbibe) and are usually mixed with other flavors to nix the fishy aftertaste. There is some evidence that collagen drinks and other ingestible supplements actually do improve skin elasticity and moisture, but Dean says oral collagen supplements, including powders and drinks, won’t replace or stimulate new collagen growth in your skin.
“In fact,” Dean continues, “your body won’t absorb the collagen [from supplements and drinks] as a replacement, and it will just pass through your system as a protein.”
Even if you’re not a vegan, there are other issues to consider when taking oral collagen supplements derived from animals. Some doctors and scientists are concerned that there’s a risk that collagen supplements may contain high levels of heavy metals, which are often found in processed meats. Supplements are not regulated by the FDA, so it is up to the consumer (that’s you) to fact-check a supplement brand’s claims. Some supplement brands, like Vital Proteins, do use grass-fed, hormone-free beef and wild-caught fish to reduce the risk of harmful chemicals in their supplements.
Plus, Dean warns, “Many supplements can cause allergic reactions since the supplements are usually derived from animal sources and your body may become sensitive to the foreign substance.”
While some studies have shown promise that collagen powder supplements may improve skin’s elasticity and texture, Dean doesn’t put much stock in these claims and says, “If you want to stimulate collagen production and protect the collagen you have, stick to using products with hyaluronic acid, peptides, and retinol while wearing sunscreen and eating healthy on a daily basis.”

Collagen Creams and Serums

I don’t like being the bearer of bad news, but that expensive collagen cream you’ve been slathering on your face day and night is probably nothing more than a fancy moisturizer.
According to Dean,“Collagen applied topically to the skin will not replace missing collagen in the skin because the collagen molecule is simply too large to penetrate into the deep layers of the skin.”
“Collagen proteins are made up of long chains of amino acids (smaller organic compounds that combine to form proteins),” Dean continues. “When this long strand is broken down into short segments of three to five amino acids, these small bundles are called peptides and have been shown to stimulate collagen production.”  
Some research does show that peptides added to certain skincare products may possibly help boost the production of collagen to help restore skin tone and texture, reduce the appearance of wrinkles and fine lines, and increase skin’s moisture and elasticity due to their small nature.
[pullquote align=”center”]Almost 42 percent of dermal filler treatments administered from 2002 to 2010 were collagen injections.[/pullquote]
Still, the best “anti-aging” products to use on your skin are those containing hyaluronic acid (a hydrating substance found naturally in the body), peptides, and retinol (a compound derived from vitamin A), Dean tells HealthyWay. Hyaluronic acid actually boosts collagen synthesis and helps skin retain moisture.
“When retinol and other retinoids come into contact with skin, the enzymes in the body convert it into retinoic acid. Retinoic acid then works to increase cell turnover, which stimulates collagen and elastin production,” says Dean. “Because [it encourages] healthy skin cell turnover, retinol can treat and prevent multiple skin conditions from acne and eczema to dark spots and wrinkles”

Collagen Injections

Collagen injections were all the rage 15 years ago. In fact, almost 42 percent of dermal filler treatments administered from 2002 to 2010 were collagen injections. But Dean says that most dermatologists no longer use collagen injections. Instead they favor proven dermal fillers containing—surprise!—hyaluronic acid.
There are also laser treatments that can be used to stimulate collagen on the surface, but laser treatments are extremely expensive and really should be used in conjunction with lifestyle changes to promote collagen naturally,” says Dean.

How to Naturally Preserve Collagen Production

If you don’t want to spend a fortune on collagen supplements that may or may not improve your skin’s elasticity, there are a few things you can do to reduce collagen depletion without spending a dime (and some will even save you money!).

Quit smoking.

First of all, we’re in what I like to call the judgment-free tree. If you’re a smoker, I’m not here to make you feel bad about it. After all, you likely know all the health risks associated with smoking already. But you can add one more to the list: collagen depletion.
Smoking depletes collagen production and directly contributes to premature aging. So one of the best things you can do for your skin is to stop smoking. And hey, I know it’s tough to quit, so if you need help to quit smoking, contact Freedom From Smoking, a program sponsored by the American Lung Association, for more information.

Reduce sun exposure.

As you may have guessed, I am a sun goddess. I love to be bronzed more than just about anything. But repeated sun exposure can seriously break down your body’s natural collagen stores, aging skin much more quickly.
Luckily, this an easy one to fix! Wear sunscreen daily, even if it’s cloudy out. Not sure what kind of sunscreen you should get? Here’s a handy video on the ABCs of SPF. In addition to wearing your daily SPF, stay indoors when UV rays are at their most damaging, and opt instead to head outside early in the morning or late in the evening to minimize sun damage.

Improve your diet.

Finally, some good news: “Certain foods can increase collagen in our bodies,” says Dean.
Dean recommends eating fish, like salmon, that are rich in omega-3 fatty acids. Additionally, avocados are high in omega-3s and vitamin E, which also has a positive effect on skin aging. Red vegetables such as red bell peppers and citrus fruits are high in vitamin C, which promotes collagen production. Because dark green vegetables and sweet potatoes contain high levels of vitamin A (which is where retinol comes from), they’re also an excellent addition to an anti-aging diet.
“Not only are these favorable vitamins to consume,” says Dean, “but any of them are also are good to apply topically to promote healthy skin.” Seriously, try this moisturizing (and probably delicious) recipe for a sweet potato face mask.

Get more exercise.

Exercise can minimize your risk for heart disease and diabetes, and now a new study shows that when combined with certain dietary supplements, exercise may even boost the body’s natural collagen production. In the study, participants who ate a vitamin C–enriched gelatin supplement prior to intermittent exercise doubled the amount of collagen protein in their blood, unlike participants who took the placebo.

The Bottom Line on Collagen Supplements

Ultimately, more research needs to be done to determine whether collagen supplements really work. Personally, I’d rather save my hard-earned cash for skincare products that are proven to be 100 percent effective.
Still, most derms agree that most collagen creams and serums aren’t bad for your skin, and they can prove to be great moisturizers even if they don’t do a whole lot for collagen production.
The best thing you can do for your skin? Take care of it the way you take care of the rest of your body: by eating well, using sunscreen, and getting regular exercise.

Categories
In the Kitchen Nosh

What Are Pulses? Everything You Need To Know About This Delicious Pantry Staple

They may not be on your food radar yet, but pulses have been an important part of human agricultural and culinary history since beans and chickpeas were first mentioned in Homer’s Iliad during the eighth century B.C.
If pulses aren’t a regular part of your diet, you aren’t alone. A large percentage of the pulses grown in North America are used for livestock feed or are exported to other countries. But pulses are slowly making their way into average North American pantries thanks to an aggressive marketing campaign by the United Nations in 2016 (which they declared the International Year of Pulses) with the hopes of creating new interest in this versatile superfood.
It appears that the pulse campaign was a massive success, as domestic consumption of pulses in the U.S. more than doubled in 2016 and 2017 when compared to stats from 2015.
This renewed interest in pulses is beneficial for our own health and for the health of the planet, so we’ve looked into some of the most commonly asked questions about pulses. Here’s why you should aim to make pulses part of your regular diet.

What are pulses?

The Global Pulse Confederation formally defines the term pulses as “crops harvested solely as dry grains, which differentiates them from other vegetable crops that are harvested while still green.” These dried crops include chickpeas, lentils, beans, and peas and are considered important staple ingredients in cuisines all over the world (especially in Pakistan, India, the Middle East, and the Mediterranean).
The difference between pulses and legumes lies in their specific classification: Pulses are a member of the legume family, but not all legumes are pulses. Soybeans and peanuts are too high in fat to be considered pulses, and fresh peas and beans are picked before they mature and dry out.

What are the nutritional benefits of pulses?

Protein

Pulses are an excellent source of plant-based protein (often containing two times the amount of protein found in whole grain cereals). As with almost all plant-based sources of protein, pulses are incomplete proteins, meaning they don’t provide all nine essential amino acids our bodies need to function.
[pullquote align=”center”]“I don’t think people realize how amazing and versatile pulses are. Because of their high fiber content, they can help with maintaining a healthy weight, digestive system, cardiovascular health, and to control our blood sugar levels.”
—Gabrielle Gott, certified holistic nutritionist[/pullquote]
There is still the common misconception that plant-based sources of protein must be combined in specific ways to ensure all amino acids are consumed in one meal. (The myth of complementary proteins has long been debunked; as long as you’re eating a varied diet you should have no issues meeting all your amino acid requirements.)

Fiber

Pulses are an incredible plant-based source of fiber (both soluble and insoluble), and Gabrielle Gott, healthy food blogger and certified holistic nutritionist at eyecandypopper, is a huge fan of pulses for this reason. She says:

On top of being an excellent source of plant-based protein and fiber, I don’t think people realize how amazing and versatile pulses are. Because of their high fiber content, they can help with maintaining a healthy weight, digestive system, cardiovascular health, and to control our blood sugar levels.

Pulses are such a good source of fiber that a detailed analysis of fiber content in various dried chickpea, lentil, bean, and pea crops for the journal Nutrients concluded that “pulse crop consumption should be emphasized in efforts to close the dietary fiber gap.” Fiber is beneficial to your health for many reasons, and a happy digestive system is just one perk of eating pulses regularly.
A 2016 study published in The American Journal of Clinical Nutrition found that “the inclusion of dietary pulses in a diet may be a beneficial weight-loss strategy because it leads to a modest weight-loss effect even when diets are not intended to be calorically restricted.”
Plant-based sources of fiber (including pulses) have also been associated with a lower risk of cardiovascular disease, a reduction in LDL “bad” cholesterol, and lowered blood pressure.
It’s important to note that for people who suffer from irritable bowel syndrome, Crohn’s disease, or ulcerative colitis, suddenly introducing pulses into your diet may cause diarrhea and cramping. Talk to your doctor or a registered dietitian before making any significant dietary changes.

Other Nutritional Benefits of Pulses

Naturally cholesterol free and very low in fat, pulses are also high in iron, a good source of folate and potassium, and gluten free. Pulses are also very low on the glycemic index; this means your body digests and metabolizes them at a slower speed, which results in a smaller change in blood sugar levels. (This is especially important to anyone who has diabetes.)  

Types of Pulses

Beans

What we call beans are actually dried seeds from a flowering plant family called Fabaceae. If you think of beans in terms of simple baked beans or the non-meat part of chili, Gott wants to inspire you: “They can easily be added to soups, salads, and stews for added nutrition. They can be roasted with spices. They can be blended into hummus-like dips. They can be transformed into burgers or fritters. They can be hidden in brownies.”
All beans are delicious, but which beans are best?

Navy beans

Navy beans contain the highest amount of fiber when compared to all other beans. Despite their name, navy beans are mild tasting white beans that can be used in a salade Niçoise, mashed in with tuna for a high-fiber sandwich filling, stirred into vegetable soups, and piled high on toast with greens.

Kidney beans

Deep red in color, kidney beans are a popular addition to chili con carne and Italian soups. Kidney beans contain phytohemagglutinin, a toxin that can cause potential stomach upset if the beans are undercooked or raw, so it’s important to make sure they’re fully cooked before serving. Use kidney beans for Tex-Mex dips, as a sweet potato topping, or the next time you make homemade sloppy Joes in place of all or half the ground beef.

Black beans (also known as black turtle beans)

Black beans are an especially good source of phytonutrients, including powerful antioxidants and antiproliferative compounds (nutrients that help slow the growth of tumors). Use black beans as the base for vegan tacos, blend them into Cuban black bean soup, or try Gott’s recipe for healthy black bean brownies.

Chickpeas

Chickpeas (also known as garbanzo beans) are the seeds of the plant family Faboideae and are widely used in Mediterranean and Middle Eastern cuisines. Chickpeas are a hardy pulse and will hold their shape in soup, curried dishes, and salads. Chickpeas require longer cooking times than other pulses if they’re cooked from scratch, so use canned chickpeas if you’re short on time.
Gott says, “I love to add sautéed chickpeas to my salads (usually just a quick roast in a pan with olive oil or coconut oil and some spices like paprika, turmeric, black pepper, cinnamon).” Puree chickpeas with tahini, olive oil, and garlic for a super simple riff on homemade hummus, roast them in your favorite spices, or try Gott’s recipes for healthy chickpea fritters with warm vegetable salad and roasted sweet potato, garlic, and chickpea salad with orange dill dressing.

Lentils

Lentils are small, lens-shaped pulses that can be used in a wide variety of recipes and are a staple of many global cuisines. Lentils are a particularly excellent source of folate and an important B vitamin used by our bodies to make DNA, and they have the highest insoluble dietary fiber content of all pulses. The following types of lentils are easily found in most grocery and natural foods stores.

Green lentils

Green lentils are also known as Puy or French green lentils. (Puy lentils must come from Le Puy, France, and they hold a Protected Designation of Origin certification from the European Union.) Mildly peppery in flavor with mottled dark skins, green lentils hold their shape well and are best suited for salads, as a warm side dish, or in place of sturdy grains.

Red and yellow lentils

Red and yellow lentils cook relatively quickly, collapsing into a soft mush that’s perfect for soups, stews, and dips. Sweet and creamy once cooked, red and yellow lentils are well known for being the main ingredient in dal, a comforting Indian soup that can be scooped up with chapati or roti.
To thicken soups, stews, and sauces, add a small handful of uncooked lentils and let them cook in the liquid until they’ve completely broken down (or try Gott’s warming recipe for Thai sweet potato and red lentil soup).

Brown lentils

Brown lentils are a great pulse to have on hand for meals that are dependent on your leftover situation the day before your weekly shopping trip. With their gentle, earthy flavor and sturdy shape, brown lentils are the perfect backdrop for hearty salad ingredients and a serving of protein. For a quick-yet-tasty side dish, sauté cooked brown lentils in olive oil and your favorite spices and serve while still warm with a sprinkling of chopped fresh parsley.

Peas

Dried green peas come from regular green peas that have been allowed to dry out in their pods. The peas split when their casing is removed, and the peas continue to dry out. With their high protein and fiber content, dried green peas are right at home in many Indian and Pakistani recipes, where they are used to thicken stews and soups.
Combine warm, cooked dried peas with Greek yogurt, cumin, coriander, and a drizzle of olive oil for an easy, crowd-pleasing dip for pita bread or crudités.

A Note on Pulses and Flatulence

Pulses have a well-deserved reputation for causing flatulence (we’ve all heard the song) because they contain sugars that our bodies are unable to fully break down. Once these sugars arrive in the colon they begin to ferment, which leads to flatulence.
There are many tricks of the trade when it comes to eating pulses and reducing the gas that follows, some more useful than others. To begin with, increase the amount of pulses you eat gradually; this will help your digestive system build up a tolerance. Soaking dried pulses before cooking and chewing slowly should also help clear up the gas situation. (It’s also important to remember that having a healthy amount of gas is a sign you’re on the right track in terms of the foods you’re eating.)

Buying and Storing Pulses

According to Pulse Canada, the three most important characteristics to look for when buying pulses are brightly colored seeds, uniform size, and smooth skins without chips or shriveled seed coats. Pulses should be stored in covered containers in a cool, dark area away from any sources of direct or indirect heat (heat can cause pulses to become rancid).
For freshest quality, buy pulses from online pulse catalogues or from Middle Eastern, Indian, or Mediterranean grocery stores whenever possible (or any other store with a high pulse turnover rate).
Cook dried pulses within a year of purchasing, and use canned dried pulses before their expiration date. Cooked pulses can be portioned out into resealable containers or freezer bags and frozen for up to 6 months.

The Future of Food: Pulses and Environmental Stability

The world is full of people who need affordable, easy-to-grow, and nutrient-dense food. And if current global population projections are accurate, there will be far more people in the future with this exact need.
[pullquote align=”center”]Pulses are essentially self-fertilizing thanks to their ability to absorb nitrogen from the air, which in turn eliminates the need to add traditional fertilizer.[/pullquote]
Fortunately, pulses fulfill all of those requirements while also being beneficial to the environment in which they’re growing. Pulses are essentially self-fertilizing thanks to their ability to absorb nitrogen from the air, which in turn eliminates the need to add traditional fertilizer. This self-fertilization technique means that pulses use half the energy to grow as other crops. Pulses have a much lower water footprint than other sources of protein (both animal- and plant-based) and are able to thrive in low-quality soil.
If you’d like to increase your fiber intake, up your plant-based protein options, lower your grocery bill, and help save the planet, a diet rich in pulses can assist you in achieving all of those goals. The examples mentioned in this article are just a starting point if you’re new to the world of pulses. Heirloom varietals are making their way to farmers markets near you and will continue to do so as long as there is interest from the general public.

Categories
Health x Body Wellbeing

Easy Ways To Infuse Your Modern Life With Ayurvedic Medicine

There’s no one path to wellness. In a world filled with dictatorial diets, detailed skincare routines, endless pressure to stay fit, and apps that nudge us to meditate on schedule, it’s totally refreshing to remind ourselves that we can pick and choose the practices that make us feel our best—even if that changes day to day. But the idea of individualized wellness isn’t a novel concept—it’s exactly what Ayurvedic medicine has prescribed for 5,000 years.
Ayurvedic medicine is widely considered the world’s oldest healthcare system—yet, with so many of us seeking alternatives and complementary approaches to traditional Western medicine, it’s more relevant than ever.

What is Ayurvedic medicine?

On a metaphysical level, Ayurveda is built around the five elements of ether, fire, air, water, and earth, and says we’re all composed of three distinctive doshas, or energies, known as vata, pitta, and kapha. The Indian philosophy finds no separation between the mind and body; rather, every part of ourselves is intertwined deeply with spirituality and the environment. Ayurvedic medicine aims to determine what you need and when, in effort to optimize your wellbeing.
“Ayurveda is the ancient Indian science which I call the manual for living a healthy life. In the age of modern medicine … Ayurveda can bring a fresh breeze,” explains Seema Datta, an Ayurvedic medicine consultant with more than 20 years of experience. “Ayurvedic medicine focuses on prevention of the disease first and treatment when needed. It includes diet and lifestyle, meditation, breathing, positive affirmations, herbs, and various physical treatments.”
Here’s the thing, though: If you’re looking for scientific proof for most of the promised benefits of Ayurvedic medicine, you won’t find it (at least not according to the National Institutes of Health). But anyone who’s dabbled in wellness rituals knows that these practices are instead much more about whether something makes sense for your life in a given moment. And that idea perfectly complements the philosophy behind Ayurveda. Plus, the vast array of Ayurvedic medicine practices have little to no risk of harm, so you’ve got nothing to lose.
Devoted Ayurvedic practitioners use the teachings of the original Vedic texts (the oldest scriptures of Hinduism) to influence every aspect of their lives, from precisely when they wake up to what to eat when the seasons change. In short, there are lots and lots of rules. But it doesn’t have to be an all-consuming routine. The beauty of Ayurvedic medicine is that you can select the exact combination of practices that work for you—and leave the rest behind.
Ready to dive in? Here are some easy ways to incorporate Ayurvedic medicine into your modern life.

Take the Ayurvedic approach to sleep.

Human beings used to rest when it got dark and wake up around sunrise. But in our modern world, our nature as diurnal animals is continually disrupted by our work-focused culture and endless screen time. How many times have you stayed up way too late scrolling through the ‘gram like a zombie (and woken up feeling like one)?
Strict Ayurvedic medicine recommends impossibly early bedtimes (i.e. sunset). That’s when we’re most likely to get non-REM sleep—the kind of shut-eye that actually makes us feel refreshed when we get back up. But since hitting the hay at dusk just isn’t realistic, modern Ayurvedic practitioners say going to bed by 10 p.m. is a happy middle ground.
Adjusting your sleep schedule isn’t easy, but it can be done over a couple of weeks. Work on building a better bedtime routine to get your brain ready for sleep earlier in the night.
“Notice when you first start yawning and begin your wind-down practice then,” says Cat Pacini, Ayurvedic lifestyle consultant at Kripalu Center for Yoga & Health. “Put away the electronics, read an actual book or write in a journal, and consider doing some restorative yoga or stretching—anything that shifts the energy to help you ground.”
Ideally, Ayurvedic medicine recommends rising just before sunrise. Easier said than done, but setting your alarm an hour or two before you have to jet off to work will give you time for contemplation and mindfulness—and help you become a more balanced version of yourself.
“Even spending just five minutes in the morning to check in with yourself and how you feel will set the right energetic tone for the day,” explains Pacini.

Build a better bathroom routine with Ayurvedic medicine.

Do you brush your teeth and wash your face in the a.m.? Then you’ve already begun incorporating Ayurvedic medicine into your life.
“Ayurveda says to do a whole routine in the morning,” says Pacini. “If you really did what the classic texts say, it would take a couple of hours. But the basic idea is you wake up early and take care of your senses.”
Since you probably don’t have the time to spend half the morning primping, focus on a few key practices.
Ayurvedic practitioners strongly recommend including tongue scraping in your dental hygiene. It helps “clear toxins, bacteria, debris” and other gunk from your tongue, according to Sahara Rose Ketabi, author of the Idiot’s Guide to Ayurveda. Just place the scraper on the back of your tongue, gently scrape it forward 10 times, then rinse out your mouth.
Ayurvedic medicine also encourages people to give their eyes a little TLC with a gentle spritz of rosewater.
“It’s really refreshing, especially for people who do a lot of computer work or face a lot of pollution. Rosewater is cooling—it helps calm red eyes,” says Pacini.
Finally, drink a full glass of room-temperature water before ingesting anything else in the morning. It stimulates the “fire” of the digestive system, according to Ayurvedic medicine, and rehydrates you after 8 hours of sleep.

Take care of your skin.

Given that Ayurvedic medicine is about total body healing, it makes sense that it prescribes specific rituals for the largest organ: our skin. Ayurvedic skincare practices will help keep your skin healthy and might even give you an all-day glow.
“Try garshana, which means dry brushing,” says Cat Aldana, an integrative Ayurvedic medicine practitioner and founder of the corporate wellness and Ayurvedic retreat company Eat Stretch Nap. “This practice involves using a dry brush to brush skin (like you would hair) in long upward motions towards the heart to circulate energy, increase blood flow, and help shed dry skin. Dry brushing is typically done for 1-2 minutes before a shower and leaves you feeling super refreshed and clean.”
You know how glorious your skin and body feel after a massage? You don’t need to go to a spa to get that feeling—give yourself Ayurvedic medicine oil massages, known as abhyanga, right at home. Choose a natural oil, such as organic coconut oil, warm it up, and gently massage it into your body, scalp, and hair, says Aldana.
“After you have finished rubbing in the oil, set a timer and lay down in savasana on a towel for 5-20 minutes, or however long your body needs to rest,” she says. “This practice is perfect for smoothing and nurturing your skin while detoxifying the body. The best time for an oil massage is right before a shower. It’s also also a perfect opportunity to notice and appreciate your body for all that it does for you.”

Eat the Ayurvedic way.

Ayurvedic medicine gets pretty detailed when describing what you should eat. It takes into account which dosha is predominant and offers guidelines on meal times, portion sizes, and the best kinds of foods for your body as the seasons change. The idea is that mindful eating fuels our bodies and acts as a deterrent for disease.
If you want to dabble in the Ayurvedic diet, start by regulating the size of your meals. While Western cultures typically make breakfast or dinner the largest meal of the day, Ayurvedic medicine recommends lunch as your main meal—that’s when you’ll need the most energy and have ample time to digest properly.
“It shouldn’t be a huge meal, but make it the one with the densest amount of nutrients,” says Pacini. “Digestion is strongest at the pitta time of day [10 a.m.-2 p.m.]. Take a lunch break and focus on what you’re eating.”
Think salad is your best bet for a healthy, nutrient-rich meal? You’re not wrong, but Ayurvedic medicine believes that cooked food is a little easier on the digestive system. Opt for lightly cooked vegetables and lots of whole foods whenever possible.
“Stay clear from excess cold, dry, and raw foods, which can cause a vata imbalance. Vata is a cold, dry energy, therefore we must counterbalance it with warm, moist foods,” says Ketabi. “Make your salad and have soup on the side. Drink hot water with your green juice. Use room temperature instead of frozen fruits in your smoothie. Warm your body so your digestion can work more effectively, allowing you to absorb more nutrients.”
As much as you can, cook your own foods to align your body with Ayurvedic medicine. The Everyday Ayurveda Cookbook: A Seasonal Guide to Living and Eating Well by Kate O’Donnell offers plenty of easy, tasty recipes backed by vedic knowledge, and serves as a thorough starter guide to Ayurvedic cooking.
Finally, eat slowly and mindfully—the Ayurvedic way. Don’t rush through meals or try to work as you chew.
“Actually sitting and eating is really important so we can digest our food well. That’s what’s giving us energy and strength,” says Pacini.
Ayurvedic medicine provides plenty of tools to help us build healthy, self-care lifestyles. Try out the rituals of this ancient philosophy to see what helps you thrive. And if certain practices don’t appeal to you, ditch ‘em. It’s about making time for yourself, not forcing you into a rigid routine—so embrace it!

Categories
Life x Culture

The Best Sex Toys For Women (Made By Women!)

Sex toys for women have come a long way from the standard-issue vibrator. Nowadays, you can find discreet devices that simulate oral sex, multipurpose magic wands that bend to your body, sculptural toys that are beautiful enough to display—even hands-free spot stimulators that are controlled from your smartphone.
It’s not that there’s anything inherently wrong with the phallic playthings of the past, but women’s bodies are super complicated. There’s no one-size-fits-all approach to pleasure. Anyone with a vagina has known this since, well, forever, so it should come as no surprise that some of the most innovative sex toys for women are designed by women themselves.
Meet the empowered ladies behind 10 pleasure shops and sex toys for women that are putting orgasms in your hands and creating a more sex positive world for all of us.
[sul title=”Le Wand” subheader=”An unexpectedly innovative sex toy for women in a familiar shape”]
At first glance, Le Wand might look like a number of other vibrating sex toys for women out there (except its smooth, pearly finish makes it much prettier). But this magic wand (designed by a team of women) features 20 different vibration patterns and 10 speeds, putting it worlds above the competition in terms of personalized pleasure. This sex toy for women is also rechargeable, splash-proof, and cordless (for seamless orgasms).
“Tapping into the pleasure your body is capable of is a powerful experience, and we created Le Wand to help people do that,” says Alicia Sinclair, CEO of Le Wand and a certified sex educator.
HealthyWay
If the 200 combinations of vibrations weren’t enough, Le Wand has also launched an assortment of attachments you can pop on Le Wand for even more variety. The rippled silicone head promises both clitoral and vaginal stimulation, while the firm curve attachment targets the G-spot. For Sinclair, it was about offering endless options of sensations from smartly-designed sex toys for women.
“We want to give women, and people of all gender identities, the power of choice when exploring their sexuality, rather than a prescribed method for getting off,” she says.
[sul title=”TickleKitty” subheader=”Sex toys for women, curated by a sexology expert”]
Sadie Allison knows a thing or two about sex toys for women—she holds a doctorate from the Institute for Advanced Study of Human Sexuality and has authored six “how-to” sex books. So when you browse the handpicked products on offer at Allison’s online sex toy boutique, TickleKitty, you really can’t go wrong with anything that ends up in your shopping cart.
“Launching my boutique was a natural extension to my mission [of sharing my knowledge on sexuality],” she says.
The selective stock of sex toys for women at TickleKitty feels exclusive, yet anything but limited. Customer favorites include the Womanizer Starlet (an air puff toy similar to the Satisfyer), Le Wand, and the Rocking G Rabbit (“which has an independent stroker that moves in the ‘come-hither’ motion,” says Allison).
“I select toys that are female body-safe, made with the highest quality materials, offer a multitude of functions and vibrations, and come at a variety of price-points so everyone—from the newcomer to the aficionado—can enjoy,” she says.
[sul title=”Dame Products” subheader=”Raising our expectations of sex toys for women”]
Alex Fine has a “true passion for passion.” But rather than pursuing a career in sex therapy, she channeled what she learned from her clinical psychology education at Columbia University into something else entirely: creating sex toys for women. The products out there didn’t excite her—so she decided to start creating her own.
“As a woman, I felt that we weren’t expecting enough from sex toys simply because we weren’t expecting enough from our own sexuality,” says Fine, now CEO of Dame Products, a sex toy company for women.
HealthyWay
She experimented with creating vibrators at home, soon coming up with two distinctive sex toys for women: Fin and Eva. Fin’s a vibrator worn on your fingers, intended to amplify the human touch through clitoral stimulation. Eva, on the other hand, looks like an emerald beetle, whose wings tuck under the labia and whose buzzing body rests atop your clitoris. It stays in place, even during penetrative sex.
Innovative products aren’t the only thing that sets Dame Products apart from other companies making sex toys for women, though. The store offers a hassle-free return policy—something rare in this market—and it speaks to Dame’s focus on creating a sex-positive, shame-free experience.
“Returns are about making our customers feel like they can explore our products without the pressure of worrying they won’t work for them,” says Fine. “Being able to return a vibrator is a really important part of educating people that not every sex toy will work for you, and that’s OK.”
[sul title=”Crescendo by MysteryVibe” subheader=”Bendable, body-adaptive sex toys for women”]
Size might not be everything, but angles have a surprising level of influence over sexual pleasure, according to Stephanie Alys, CEO of MysteryVibe. The company’s luxury vibrator, the Crescendo, features a long, thick body that can bend into tons of different shapes, adapting to any body. Plus, the six built-in, buzzing motors are nothing to scoff at.
“No two bodies are exactly the same. Crescendo’s bendable feature was designed with everyone’s pleasure in mind, and to give the user the power of customization. For example, the G-spot is often elusive to people with vulvas, and a toy that simply curves in one direction may not be your perfect curve. Crescendo allows for experimentation to unlock your personalized pleasure spots,” she says.
Playing around with the bendy, snap-bracelet like vibrator is so exciting, you might not even realize that it connects to the MysteryVibe app. But between the app’s remote control option and the endless downloadable vibration patterns, you might want to keep one hand on your phone.
[sul title=”Squish from Unbound” subheader=”An egg-shape sex toy for women you won’t want to let go of”]
One look at Squish and it’s doubtful you’d realize it’s a sex toy for women. The design of the squishy pink egg is closer to one of those battery-powered facial cleansing devices than something you’d use to reach orgasm. But this little thing is as satisfying as it is inconspicuous, using the power of your squeeze to control its every rumble and vibe.
HealthyWay
“Squish’s haptic technology is both deeply personal and incredibly intuitive. The harder you squeeze it, the harder it vibrates,” says Polly Rodriguez, CEO and co-founder of Unbound, the company behind Squish. “We found that our customers wanted a product that was easy-to-use and not necessarily phallic.”
Squish is not only subtle—it’s also smart. This sex toy for women has built-in memory that allows you to record and replay pulsation patterns you create. The customizability makes Squish appeal to women with all kinds of preferences, from tender, low-key purring to powerful vibrations. The most challenging part of using this innovative product is finding the perfect pattern for you—but figuring it out will be infinitely fun.
[sul title=”Vibrant” subheader=”Feel good. Do good.”]
If you’ve ever felt even a smidge of guilt from giving yourself pleasure, online sex toy store Vibrant will help make sure it never happens again. The boutique sends the proceeds from the sales of vibrators, butt plugs, dildos, lubes, and all kinds of other products to Planned Parenthood of the Rocky Mountains (PPRM)—an organization where CEO Angela Wells worked for 15 years before founding Vibrant.
“I tasked myself with creating a solution to fill the funding gap at PPRM by creating a social enterprise that supports the message and values of the organization,” she says. “Our commitment to body-safe products underscores Planned Parenthood’s commitment to the health and safety of patients. Everything that we do is very intentional and created with the goal of inclusivity, sex positivity, and creating a comfortable, fun environment to talk about sex.”
While Vibrant’s sex toys come in every shape, size, color, and price-point imaginable, the clear winner among customers is the Mimic by Clandestine, says Wells. “[For] folks with a vulva who use their fingers for external masturbation, this vibrator is a perfect extension of the hand. It’s pliable so that you can provide the right amount of pressure for your body and the vibrations start gentle enough for those who are sensitive or new to vibration,” she explains.  
But why not try out a few different sex toys for women from Vibrant? After all, it’s for a good cause.
[sul title=”Satisfyer Pro II” subheader=”The sex toy for women that conjures up orgasms with air”]
Many sex toys for women rely on direct contact with your lady bits to make you climax. Not the case with the Satisfyer Pro II. Instead, this radical gadget gently suctions over the clitoris and releases pleasurable air waves to create mind-blowing sensations—perfect for women who don’t always get off with internal stimulation alone.
HealthyWay
“Unlike many contemporary solo play items, the Satisfyer II is designed to be non-touch. A comfortable seal is formed around your love bead and the unique air pressure technology takes you from the starting block right to the finish line,” says Melissa Kramer, who works on the Satisfyer design team.
Online reviewers say that the Satisfyer takes some time to get used to, but ultimately rave about rapid-fire orgasms unlike anything they’ve been able to get from conventional personal massagers. Who knew little puffs of air could hold so much power?
[sul title=”Maude” subheader=”Sex toys and accessories for minimalists with an eye for design”]
It’s exciting to play around with bendable, buzzing, high-tech sex toys for women. But sometimes, you just want a straight-forward assortment of products and accessories without all the bells and whistles. Enter Maude. With the motto “sex made simple,” this online store has curated its stock down to four essentials: ultra-thin latex condoms, Vibe (a body-safe silicone vibrator), silicone-based lubricant, and aloe-based lube.
“We hope to be the company that’s with you throughout your entire life and that means creating well-made products that are easy-to-use, timeless, and essential,” says Maude cofounder Eva Goicochea. “Simplicity means inclusivity and that is the foundation of our company.”
[sul title=”Emojibator” subheader=”Giggle your way to orgasm with emoji-themed sex toys for women”]
Can a vibrator that looks the eggplant emoji actually be taken seriously in a sex positive world? Hell yes, says Kris Fretz, who cofounded Emojibator, a company that sells personal massagers shaped like the most suggestive emojis. The friendly, LOL-worthy design actually makes sex toys for women more approachable for people who might otherwise be too shy to buy them.
“We love using humor as the driving component to our brand and customer experience. Obviously, human beings love to laugh, and we knew [that people] love to communicate with emojis,” says Fretz. “Our tagline, ‘Go Fuck Yourself. Literally.’ is meant to remind women that orgasms and masturbation are natural parts of life, and they should feel zero shame when they explore their sexuality with sex toys.”
HealthyWay
Each of Emojibator’s sex toys for women feature 10 vibration settings, medical-grade silicone, and waterproof materials, so it’s really just about finding the design that speaks most to you. Choose from eggplant (the most popular), chili pepper (the pointy tip’s great for G-spot stimulation), or banana (with firm ridges that making playing fun).
Once you start using the Emojibator, texting will never be quite the same.
[sul title=”Good Vibrations” subheader=”The legacy shop for sex toys for women”]
Good Vibrations’ standards for sex toys for women were so high, it only sold about a dozen options in its San Francisco boutique when it opened in 1977. Fast-forward more than 40 years later, and you’ll find more than 1,000 products in the online store, including vibrators, dildos, and anal toys.
“Today, sex toys have emerged from the shadows,” says Carol Queen, staff sexologist and historian at Good Vibrations. “Premium or designer sex toys, especially vibrators, have overtaken the marketplace—even the old-school manufacturers have upped their game as technology and materials have changed.”
While most of the sex toys for women available at Good Vibrations have changed over the years, one has stood the test of time: The Magic Wand.
“This is the [sex toy for women] that we’ve recommended for over 40 years,” says Queen. “It’s strong, with a vibration type that many people really love. Its tennis ball-sized head provides diffused stimulation and its length makes it easy to use. It’s well-made and tends to last a long time.”
A sex toy for women that’s been a best-seller for decades? We’re in.